imj0257

iTrader: (1)

I've been bumping up my avg runs to 12-16 miles; I'm considering this marathon in 6 weeks. Need to get more miles under my legs so I don't fall apart at mile 20 like last time.

TLtrigirl

iTrader: (1)

careful on that mileage....more does not mean better.

imj0257

iTrader: (1)

I know. I'm giving myself several days in between to get adequate rest. Still do short runs every now and then.

subinf

Are you doing any speed workouts?

imj0257

iTrader: (1)

I do intervals once or twice a month. But I play indoor soccer every week and consider that speed workout since I am sprinting so much.

dallison

I ran 6.2 last night and 16.4 this morning. Both runs felt great. I finally have over 450 miles on a pair of cumulus 12's. In the past i couldn't get over 2-250 miles on a pair of shoes. i must be running smarter. I have been running in cumulus shoes for a while and they seem to get the most miles and they are my go to when i have aches.

They seem to reset things and help me heal.

The first 10 miles were about 9-9:15 consistantly and the last 4 were 8:30-8:55.

I was running relatively easy miles, but the clock seems to say differently.

I think the 10 miler on april 6th is my target. I ran just under 1:11 last year, but i'd like to knock 2-3 minutes off of that.
I think that can be done. This year i would like to place in at least one of the longer distance races.

subinf

Glad you're feeling better.

dallison

Thanks, i am glad i was able to resume running.

dallison

I racked up some miles in the past four days. Since thursday i ran 6.2, 16.4, 3.1, and 17.
I ran a 5k on Saturday after running 16 on friday. I felt strong but i only had 20 minutes in me to finish.

I think running on the trails really helped to feel strong during the entire race even after wearing myself out the day before.

Today i rest.

subinf

In Hawaii. Fuck it is hot. Not just temperature hot but heavy air. Did 4 miles at about 80% and I'm dying. I've never wanted to stop and walk so bad.

dallison

Nice. That would be awesome to run in hawaii.

TLtrigirl

iTrader: (1)

ahhh...heat and humidity. your shoes wanted to melt on the black top i bet. wear that sunscreen!! those conditions are what make the IM in Kona so challenging. i've raced in similar conditions for tri's....it's pretty brutal.

you bay area guys...a little on the soft side huh when it comes to heat and humidity? he he.

subinf

Yeah....ran this morning and it was a little better. Rode my bike along the queen k highway for about an hour. It's pretty nice but kind of boring. I wish I had my tri bike. Running with the warm wind is totally different than the cold wind blowing up from SF.

dallison

I ran my first 20 miles yesterday. Well, actually, it was 14.3 in the am and 6.2 in the evening. It was a very solid pace. I have a 10 miler in two weeks and hope to take 2-3 miutes off of my 1:11 time from last year.

dallison

I did do better today. I finished in 1:09:12, 1:37 faster than last year. You know i finished 16th overall and still didn't place? the 30-49 age groups are so difficult to place in.

Maybe next year i can knock off 30-60 more seconds and crack the top 10.

I felt strong the entire race but the last three miles were very difficult since it was directly into the wind. I lost about 30 seconds or more there, but there's always next year.

TLtrigirl

iTrader: (1)

damn....heelstriker! eek. ^^

good job on the finish. i'll assume you've abandoned your HRM?

dallison

I do heelstrike towards the end of a race when i'm booking it. I haven't used the hrm since it didn't work well in the winter. But, i have done many runs in the 9-10 min pace, right where my maf is. I may end up wearing the hrm to see where i am.

dallison

i am planning, that is, planning, a marathon memorial day weekend. I ran 25 today and it felt pretty good. Everything feels good but i'm tired now. i want to be prepared to run/race 26.2 wheen i step to the line.
I know i can run a 3:30 but am aiming for a 3:20.

I am following an intermediate rw plan by coach janet hamilton.

I have kept 30-40 mile weeks and will have to ramp up to 50 a week. I am tired right now and have a rest day tomorrow.

dallison

Today i feel tired and a bit sore as expected. I was a bit restless last night and plan to get more sleep tonight. Tomorrow i have to run an easy 9 miles.
After this marathon, i am taking a week or two off to recover.

Surprisingly my knees feel good and my feet, which have hurt me in the past few weeks, are feeling good.

Rockstar21

iTrader: (1)

ran my First color run Saturday.

since it was my first, I figured i'd make it fun.

ran in my armor.

imj0257

iTrader: (1)

That must have sucked to run in that helmet. And to wash that stuff off. lol.

TLtrigirl

iTrader: (1)

nice!!

looks a lot more fun than the honor run for boston, my friend did saturday into sunday. he was/is raising money to give directly to the 8 yr old victim's family. he ran back to back to back marathons (one for each victim, 78.6 miles) in one sitting...12 times around a 6.55 mile loop he had set up. he had plenty of people come out for a lap or two or all of it in support of the cause. he carried an american flag on his shoulder for the entire run. he's a beast when it comes to foot races. i ran a lap with him (the last 6.55 miles of the first of 3 marathons). i got my total up to 6.6 miles to add to the 72 miles i had done earlier on the stationary trainer to equate 78.6 miles for the day.

happy training and stay safe!

dallison

He is a freakin animal.

dallison

Rockstar, how was that run? I hear they aren't timed. Was it really hard to clean up after that?

dallison

Well, my left knee is angry at me again. I think the 25 miles last Sunday didn't go as well afterwards as i would have liked. I think it was over worked even though nothing hurt after the run.

Now i am doing a few exercises to hopefully strengthen the left leg and hopefully that will translate into a stronger area around the knee.

I have reduced mileage and am keeping the speed down to 9-10 min/mile.

I wonder if taking a full week off would help?

The tightness/discomfort is not painful. When standing with a straight leg, it's almost as if the knee area isn't strong enough to keep the leg from bending back.

TLtrigirl

iTrader: (1)

^^that's your quad wanting to shut down to protect your knee. gotta be nice to your body and wise in training.

dallison

I like a lot of other runners think that we need to get the miles in and sometimes bypass whatever pain to keep the miles up. I know that's not smart and i know the knee needs rest.

The 10 mile race three weeks ago followed by 9 more miles afterwards and then 25 miles last sunday probably overdid any ability my knee had.
The runs felt good, but achy afterwards.

This could be a nice time to take a week off and strengthen without weights and go back into a 20-25 miles week from 30-45 mile weeks.

Rockstar21

iTrader: (1)

its dyed corn starch...

the armor just wiped off with a dry towel.
the rest rinsed off in the shower and cleaned up well in the laundry.

it was definitely not my optimum comfort level for running but everyone got a kick out of it and I was able to run the entire race with it on.
its not a timed race, its strictly a charity based 5k run/walk.. but of course we time ourselves for fun.

there were over 10,000 participants.

Mr Marco

Wow, 37 pages on how "I ran 'X' miles today," and "didn't pull any muscles."

I'm looking forward to my investment in the "CeramTec" replacement knee paying off at all your expenses...

imj0257

iTrader: (1)

My knees are made of adamantium

dallison

do tell, is there a stock we need to be looking out for?

Mr Marco

For gods sake, eat a cheeseburger, you look like you're slowly dying.

dallison

That's problem lately, there's been too many.

dallison

Is there something else i can do besides one leg squats and leg extensions on the old home gym?

TLtrigirl

iTrader: (1)

get rid of the pain...hopefully your form when doing strength stuff has been good. too many times i see people do basic squats or single leg stuff...and the form is horribly wrong. too bad you don't live closer...i know someone who can help.

dallison

I have always paid attention to form. I will always do more reps than weight to keep form in check.

When doing squats, i make sure i only go down so far where the knee doesn't go much further than my toes and it is moving in a forward motion. I'm pretty sure that's pretty close.

tell me about it, trying to find someone local who can really work with sports injuries is difficult, esp with my work hours.

TLtrigirl

iTrader: (1)

^^here's a thought...your glutes and hammies may not be doing enough to help you out either hence your quad (and knee) get over worked.

dallison

Rockstar21

iTrader: (1)

found one pre-paint.

dallison

That's freakin hilarious.