TLtrigirl

iTrader: (1)

^^yup.

this is especially important in longer distance running or events.

imj- to train for a marathon...you can do it on a three or four day schedule and do it running the whole way without wanting to cut your legs off after the marathon. if you decide to venture into tri's....then depending on the distance of the tri... olympic distances can be done in about 8-10 hrs of training, half iron 12-15, full iron 17+ in a week.

you want to minimize injury risk, but create an efficient body to successfully get through a long distance event. the other thing rec runners miss...nutrition/hydration plan and planning for environmental factors.

HR training will be eye opening if you actually follow it. save your race pace speed....for race day. nobody is going to care who won the training run.

dallison

i have seen too many people get burned out from too many hours or their family life suffers and too many splits happen.

dallison

After i ran hills the other day, my knee was hurting a little bit. My hamstring is becoming a pain in my butt, really.

Today i wasn't sure what i was going to do. So, i put on my shoes and went out really slow, something like an 8-8:30 pace, maybe even slower.

At no point was i tired during my 9.5 mile run. My hamstring is tight and it makes my butt tight too where i can feel it during most of my run.

TLtrigirl

iTrader: (1)

oh...i've had that hammy ass pain before. dont' push it. mine took 2 yrs to right itself (yes i trained thorugh it and raced through it). if the speed training and hill training is a recent new thing for you...back off. last thing you want to do it avulse the hamstring tendon off the insertion in your butt or pull the hammy (strain). remember what i said to you? too much anaerobic work==> increased risk for injury.

TLtrigirl

iTrader: (1)

oh...i've had that hammy ass pain before. dont' push it. mine took 2 yrs to right itself (yes i trained thorugh it and raced through it). if the speed training and hill training is a recent new thing for you...back off. last thing you want to do it avulse the hamstring tendon off the insertion in your butt or pull the hammy (strain). remember what i said to you? too much anaerobic work==> increased risk for injury. oh and ice your butt.

dallison

i have thought about icing it. I have had a tight hamstring since december. I ran my last race of 2011 in the beginning of october and stopped running for three weeks as i thought i was going to quit for the winter. I only logged 25-35 miles per month in nov and dec. After i ran a race in Dec, the next day my hamstring was tight as hell.
Too little training and trying to run fast.

You are right about the older thing, we have to be smarter.

Wow, two years??? It always aches to some degree for me but never really slows me down.

TLtrigirl

iTrader: (1)

exactly

yea, mine did that. it never hindered me in the long term, but it would still bother me that it seemed like i would never know what "normal" was. so i fgured out a few things and tried different strength training activities to re-balance myself (helps that i have a huge knowledge base in this dept to choose from)...and so far so good it feels normal again!

dallison

I have been running slower and i seem to have fewer aches in my knees, feet and hamstrings. tltrigirl might be onto something. I don't have a heart monitor or watch to keep my hr down, but i am trying to at least go slower.
I did almost 12 miles in hills the other day and it felt great. 5.5 miles up and 5.5 down, the rest was with our youngest dog.

I think if i can keep most of my runs slow, i'll see how my races go. I am 12.3 miles away from my 100 mile goal this month, a pr for me.

TLtrigirl

iTrader: (1)

hmmm...time to buy a toy...garmin watch any one??

imj0257

iTrader: (1)

I just bought a Soleus GPS a few months ago. $99 groupon. Has everything but a heart monitor and is very accurate. Money well spent

TLtrigirl

iTrader: (1)

that's the problem, it's missing the HRM.

dallison

If i decided to do trails, one might help me to keep track of mileage since trails are hard to measure.

subinf

Bought new running shoes today. Was using the merrell barefoot but I began to develop pain in the middle of my calf. Not in the muscle, so I assume Achilles. Got something with slightly more support.

TLtrigirl

iTrader: (1)

first time in minimalist shoes??? too much too soon. you have to ease into them. not an uncommon issue to peeps not used to a lower drop/minimalist shoe.

careful with that Achilles tendon.

cM3go

Started running again slowly after my half marathon... Just 2 miles... on mile 2 near the end I started to up the speed to 7mph... LEFT outer part of knee started hurting... left, right, left, my body can't decide. WTF.

'06 Arctic

BINGO!! I've been training for the marathon in the new Brooks Pure Flow's which is more of a transitional minimalist shoe, not true barefoot, and the first few weeks in them I only wore them for my short runs b/c of the stress running barefoot will put on your calf. Especially if before you switched you were a heel striker.

'06 Arctic

Garmin makes some more affordable models now that still have GPS, HRM, etc. When my 310 craps the bed I'm gonna probably go with the 110.

https://buy.garmin.com/shop/shop.do?cID=142&pID=63511

I think Timex makes some good affordable models also, but I've only used Garmin both for running and cycling.

imj0257

iTrader: (1)

How much time did you take off after your half?

I took about a week off after mine and after my first run my right knee/thigh started hurting. Hurt for about a month but now it's finally gone. I'm guessing I should have taken more time off and not gotten back into things so quickly.

cM3go

2 weeks.

imj0257

iTrader: (1)

longer than I took off.

TLtrigirl

iTrader: (1)

LOVE the new brooks pure project line. best shoes i've run in yet!

heel striking....BAD.

TLtrigirl

iTrader: (1)

go see a PT that actually works with runners or is a runner themselves (or you can come give me a visit and i'll help fix you). your ass and your IT band are tight and bound down. foam roller time.

i've had bouts of IT band syndrome in the past. changed my running gait, trained better and smarter, no more injuries the last 4-5 seasons.

'06 Arctic

Yeah, I agree with both points. The Pure Project Line is awesome. I think next pair I'm gonna try out the Cadence to go a little bit more minimalist since I'm on my 2nd pair of Flows.

And I worked a lot with my gait when I first started to build a base for this marathon, it's amazing how injury free (for the most part) I've been compared to last year. Last year I only ran like 35 miles the month of Feb due to shin splints, this year I got in 115! I look at photos of my running from the past years and I cringe I heel struck so bad.

Case in point:

TLtrigirl

iTrader: (1)

^^^EEEKKKK!!!

OMG, i can see all the force vectors going in the wrong direction and jamming right up your body.

i'm on my 2nd pair of the pureconnect's. love them. of course i go through shoes like every 3 months or so. a long time ago i wore the adrenalines, then the infinites, then started wearing the racing flats, ST racer (marathon distance), and the T6 racers (1/2 marathon distance-this one is like wearing socks), then onward to the green silence (which i initially liked then found the pure connects).

i recently received a pair of newtons. i'll be giving those a whirl at some point to see how i like those.

nice to hear that you are transitioning and injury free. your body will thank you for it.

dallison

omg, i was going to say that's one hell of a heel strike even before you said anything.

subinf

Been running in them for about a year. So I'm used to the style.

dallison

i'll look into that one. The cheapest i found it for was $150 shipped.

TLtrigirl

iTrader: (1)

do you get deep tissue work done at all on your legs??? or use a foam roller?

subinf

No. That was suggested. Starting with slightly more support since I do a ton more trail running in the spring/summer. I figure now that I'm older I cant get away with lots of activity without other action to help to recovery process

TLtrigirl

iTrader: (1)

invest in a foam roller or the TP therapy kit. your body will thank you for it.

dallison

Bah, ran a 5k today and they only gave awards to the top three overall male and female runners. I think they screwed up since the person they said finished third overall finished slower than me.
Regardless, i am closer to my sub 20 min 5k on a normal course.

subinf

My new shoes are the shit. All I needed was 4mm of extra support/padding. God damn

dallison

What did you get?

subinf

Saucony peregrine 2

imj0257

iTrader: (1)

Speaking of running shoes, I've been running in Sauconys for as long as I can remember. Needing a new pair and wanting to try something new, I went with the Nike Pegasus 28 (I have this thing inside me that just hates Nike altogether but I took a chance with these because of the great reviews). They feel lighter and less bulky, more comfortable, and have much more cushion than any of my previous Sauconys. I went for a run with them yesterday and was pleasantly surprised with them... lots of cushioning, more spring in my step. Great pair of shoes.

dallison

I ran a race against racism on Saturday in York PA and finished third overall. When the awards came around they gave third place to someone who finished 45 seconds behind me. When i finished, i finished alone with no one around me so how could they screw up this bad?
To top it off the winner was recorded as 16:something and i know the first two were running together at the end since i was only 20-30 seconds behind them.

There were several other people mention that their times weren't recorded. As far as i know there weren't any chips or even a tag to rip off my number.

I don't really care as much, for the most part, about getting a physical award, but not even being included in the results.

I have sent an e-mail to the director and hopefully they have something positive to respond back to me with.

I go out to bring home medals and this did get under my skin.
I'll just have to go out and run a few more to make up for this one and stay away from the races that this organization that times the races.

'06 Arctic

@TLtrigirl & Dallison - yeah I look at that picture and it gives me nightmares. I know my current running form is nowhere near great Pose of GFR form, but it is 1000% better than that!

@TLtrigirl - I have a pair of Netwon Distance Runners also that I wore during training for shorter runs. I like them, but I has getting some peroneal tendonitis on runs longer than 10mi when wearing them. I think this was mostly attributed to 1. running to far in them too soon & 2. the lugs on the 2011 and previous MY did not extend the entire way to the perimeter of the mid-sole. From talking with my wife (PT) and having her watch me, we think that I was hitting on the outer edge of the lug and it was causing my peroneal tendons to overcompensate. I believe the lugs were extended further out on the latest release.

TLtrigirl

iTrader: (1)

^^the lugs extend out on the new racing flats (the zero drop ones-MV2). not on the new trainers. i have yet to give the newtons a go yet.

did 21.5 mi in by pure projects...felt great! well sort of. if i had to run another 5 miles...i could have picked it up but...i'l save that for race day.

'06 Arctic

Ah, ok I misread that on Pete Larson's blog then. I thought they had extended them out on all of the shoes for 2012. Longest I did was 22mi in training. This was done a week after I got my new pair of PureFlows for the race.

Do your legs ever play games with you during taper weeks? My legs have felt much more sluggish and bogged down the past two weeks compared to when I was doing consectutive 35+mi weeks. I did 8 miles yesterday, 6mi @ 10:00+ pace and 2 @ race pace (8:50ish) and my quads are acting like I did 22 again?

TLtrigirl

iTrader: (1)

^^yes they do. usually with a 3 wk taper for my tri's, the 2nd week is the worse. you feel sluggish and you feel like you're going nuts. by race week, you're itching to go and things start to fall into place. you keep telling yourself, all the hard work is done. rest and recover, stay honed and unleash the beast on race day. hell they were playing games with me today.

achy last night after my long run, then today...pool workout, then another 2:30 on the bike trainer (surprisingly my legs didn't feel as awful as i thought they would on the bike. actually felt really good). then i was able to get my lifting session in later in the day. legs, feeling not too shabby.