TLtrigirl

iTrader: (1)

^^do a 13-14 miler about 3 weeks and maybe 5 weeks out from the race, then taper down. what's another 5k on top of the 10?

subinf

My knees...

Seem a little sore after the longer runs. I'm icing and everything but its an ache I've never experienced before. Goes away within a day or so. I unfortunately have to probably attribute this to getting older.

The weird pain I was complaining about last summer went away. I think it was just doing too many miles on top of everything else I was doing.

TLtrigirl

iTrader: (1)

^^getting older??? stop it. you're not anywhere near the category of "old". depending on where the knee pain is and what your pre-exsting issues are....it could very well be run form. or just not conditioning oneself to the longer miles or doing enough strength activities in order to improve overall tensile strength of the tendons and ligaments to be able to resist the amount of miles being loaded.

subinf

I went the old route mainly because hangovers sucks now whereas never bothered me before.

TLtrigirl

iTrader: (1)

meh, drinking is overrated.

dallison

and

Your knees, or most peoples knees hurt at some point. Just pay attention to pain and ice frequently. I use a blitz 110% compression knee sleeve that also holds a slim ice pack.
I wear the sleeve when running and really keeps most discomfort down. After a run i put an ice pack in and go about my normal business. They're about $55 per sleeve but well worth it.

Astltrigirl said, i would get a couple long runs in of 13-14 miles. I would recommend getting your mileage up to 25-35 mpw. If you can run 4-5 days or even 6 if you are well rested and injury free.

If you can make one of those runs 6-8 miles instead of 5-6 will also help.

But, Do not add more than 10-20% mpw than you are doing. You will hurt yourself or get run down.

As mentioned, make sure you taper the week of. I have done some interesting things when running and you do want to taper, it makes a difference.



My mileage this month has sucked. Right now i'm at 65 miles and last month i had 155. But, i guess this would be my recovery phase since i haven't taken any time off since oct 2011.

I have a trail half next sunday. I have been running on the course a few times, but only have run 9, 5 and whatever we do today miles.

It is going to be extremely slow and i'm expecting a finish time of around 2 hours. There is snow on the course and it's a trail.

It has really been pretty cold and i simply don't feel like running in 20 degree weather all the time. there are too many layers to put on and it gets old after a while. At least i have the base and mrs. dallison is still running.

My hr training has gone by the wayside. I don't think the hrm works well in the cold and i am more interested right now in getting my runs done to get out of the freezing cold. I am still running slow so i am getting some aerobic benefit.

Now if i can just get her up so we can go run on the trails.......

dallison

i did my first half of the year. It was on a trail and it kicked my ass. I finished in under 2hours which was my goal. It was snow covered and very icy. I rolled it twice but didn't break anything. I think i got lucky.

It was 24 degrees and i wore one short and one long sleve t-shirts and one thinner outer running shirt and i was sweating after mile two.

I have only run on these trails a handful of times. I think the winner won it last year in 1:40. It would be interesting to see how fast they were this year.

subinf

Shit that's cold. Did you have fun?

TLtrigirl

iTrader: (1)

^^how is running in cold weather and on ice fun?

dallison

It wasn't too bad besides the ice. I was sweating by mile 2 with what i had one and i wasn't pushing it.
The ice was not fun and there were several runners around me that went down. They were ok and continued on at their faster than me pace. There were a few women that were behind me for a little bit but i told them to go ahead since they were quicker. I have no ego to bruise.

I'll probably go out for a few miles tonight to see how things feel. the rough trail really beat up my feet and blessed me with some blisters.

I don't mind the cold too much, it's the wind i hate. I can run down to about 15 degrees before i have to make decision to put on the running shoes.

I went into it not trained and i just wanted to finish it going slow, it was more of a training run. I hope these trail runs translate into faster road times.

TLtrigirl

iTrader: (1)

^^if anything you'll be as stronger runner, since you usea few extra muscles in trail running that would otherwise be sleeping while road running.

i think my threshold for cold is around 32*. it kind of stops being remotely enjoyable for me. my runs as of late haven't been enjoyable as they are more of a sick paranoia. i'm trying to overcome the fears instilled in me from my other half's recent ordeal...

imj0257

iTrader: (1)

I also prefer running in colder weather, with little to no wind. Cold weather plus 15-20 mph wind sucks bad. 100+ summer days are going to suck too

dallison

Mrs. Dallison does not enjoy the cold either. Her miles are down, i don't blame her.
She also runs with mace in her hands. We have a few dumbasses who don't leash their dogs.

dallison

This should be the best time of the year for you to run.

dallison

I went for a 16 mile run this morning and had good results.

You were 100% correct about hydrating. It was 25 degrees out but i drank every 3-4 miles and had one GU. I negative split the run, negative split!

I was running 9-9:30 for the first 8 miles. After that i ran 8:30-9 mpm.

I have never done this before and i can clearly see the benefit of proper hydration.

Since the HRM does not work well when it's cold, i have abandoned the low hr training for the time being. I am in no way running real fast for the most part. Once a week or two weeks i am running a faster run but that's it.

I am gearing up for a 10 miler or a marathon the first week of April.

It all depends on how my knee is feeling and what abuse i can demand from it. I am trying to keep my weekly mileage in the 30's right now. I have 99 for the month as of today, so i am ramping up mileage for a spring marathon.

subinf

Been sick the last week so today was the first I felt strong enough to run. Did around 4.5 miles at a steady pace. Apparently sugar free cough drops have some unfortunate side effects that cut the run short.

It really sucked not being able to run for a week, especially with the weather being so nice and the days getting longer. Oh well.

dallison

Sorry to hear. It's funny what some things you ingest will do to you. Hopefully you'll be back on the road in no time.

What is this nice weather you talk about?

TLtrigirl

iTrader: (1)

he's in cali. damn you!!! i've been freezing my butt off over here. keep your damn rain! lol.

subinf

Aside from a few mornings where it has been in the low 30's I'm usually running in mid 50 - mid 60 degree weather. Of course last weekend when I was in bed it was low 70s. I guess I can't complaint too much since it is only Feb.

dallison

Tell me about it. I was ready to run this morning but it was misting out and that annoys the hell out of me. I kept looking out and it never got better.

I'm planning on running 16 miles of trail tomorrrow. That's two laps around the lake.

Bring on the warm dry weather, i'm ready.

TLtrigirl

iTrader: (1)

i've been so over winter since about january. bring on the warmth!!!! people who like their seasons....you can keep it!

subinf

Good trail run today

dallison

Nice hill.

imj0257

iTrader: (1)

That is one long hill lol.


This past weekend was the half marathon I did last year. I decided not to pay the $100+ entry fee and do my own half instead. Didn't have wake up ridiculously early or pay money and got an extra 3 miles in. Well worth it.

TLtrigirl

iTrader: (1)

^^$100 isn't worth the free catering?

imj0257

iTrader: (1)

They do have good stuff at the end of this event. But when you factor in all the stuff I already said, plus fighting lots of traffic and finding a parking spot, yea it isn't worth it

TLtrigirl

iTrader: (1)

yea i hear ya. i wouldn't pay $100 for a 1/2 marathon anyway. i already drop enough money on IM and 1/2 IM. some of the reg fees for olympic distance races is obscene it's almost as much as a 1/2 IM distance.

dallison

damn, 100 for a half? never.

I paid $20 for a half that i did a couple weeks ago. I think most of the ones i do are around 30-50.

imj0257

iTrader: (1)

Ya it is pretty ridiculous but these are the 2 big marathons in Dallas and Fort Worth, 2 huge urban areas.

I'm sure most other marathons have the same fee schedules where they start off at the cheapest the farther away from the race date and go higher the closer to the race date. Even then, for the half the cheapest was $80. Cheapest for the full was $100. In fact I don't think I have seen anything cheaper... seems like everything around here is in that range.

There is even an inaugural half/marathon in the suburbs in 2 months I was thinking of joining but even that is $70 just for the half. And it is on the trail I run 2-3 times a week after work so not only would it be really boring since I have run the route a hundred times but also I can picture lots of things such as water stations and logistics not up to par. Plus it is on a 8 foot wide running path, and that will need to fit people going both ways! I'm guessing they aren't expecting a huge turnout because that could be a mess. Oh and the weather in late April here is hit or miss. Could be perfect conditions, could be 90

subinf

I forgot how much weather makes a difference. Hit mid 70s yesterday and I wasn't quite ready for the 'heat'

TLtrigirl

iTrader: (1)

70's and 80's...my sweet spot...screw this cold crap.

subinf

I think I got spoiled with the 50s-60s. Looking forward to spring.

dallison

I have had this nagging sore throat for over a week and can't get rid of it. I haven't run since thursday, i think. But i didn't run this past weekend except to run 1.2 with our youngest.

I am hoping to kick whatever it is and get it out of my system soon. I must have whatever is going around to some degree.

I am sure my body can use the rest though.

subinf

Being sick sucks.

dallison

Tell me about it. I still have a little coarseness in my throat. I really want to run too. But i might go out for a few miles tomorrow and then a long run on Friday. Hopefully i am close enough to being better to be over the hump.

I have been trying to go to bed 30 minutes earlier so i get over 8 hours. I don't know if only getting 7.5 is wearing me out sometimes.

TLtrigirl

iTrader: (1)

if the cold is from the neck up you're ok to run, you won't make it worse (studies i've read indicate this). just dont' go super intense. if it's below the neck...body needs rest.

sure you're not having a post nasal drip thing going on? allergy season is creeping up on us.

dallison

I had post nasal drip a couple weeks ago and that probably made it raw. Constantly blowing my nose when running and when using a tissue at home probably didn't help.


I'll go for a 4-6 miler tomorrow and a longer 10-15 on Friday at a 10-11 min mile pace.

subinf

I've never been able to run even with a head cold. Usually feel like shit and exercise is the last thing on my mind. However, on the tail end I've always thought I shouldnt' do anything, good to know I can at least jog without making it worse

TLtrigirl

iTrader: (1)

being sick is no fun. but for those that are OCD about training...certainly if you feel like hell you might be better off sleeping. workouts won't kill ya as long as they aren't high intensity. if you get 10 minutes into it, and you still feel bad...stop, it's just not worth it.

i've had much worse ailments than a cold...laid me out for a week and even when i was up and itching to do something, i still took it easy.

subinf

I'm hoping that my Feb cold was the only one. I've more or less recovered with any lost mileage but biking/swimming took a huge dive. Hard part is I hate swimming so it was an awesome excuse not to think about it. I'm going to get killed next weekend though.