Runner's Forum: The Official: Training Summary Start Up Thread

Hi Pappypage - great work to finish in such difficult conditions, it seemed each of us who raced this weekend had an unexpected obstacle to contend with - be it weather, or injury, or like me inexperience!

 

A great post - thanks for sharing, I look forward to us all working out our next goals to continue the journey!

Cheers,

Sue

Tranquil - Congratulations on your training.  You will do wonderful Sunday.  I can't wait to hear the details.  I'll be racing a 5K on Saturday.

If I were you, I would get out and do 1-2 easy miles on both Fri. and Sat. just to get the blood flowing to your legs.  My experience has been that tapering doesn't mean you can't do anything, just very, very easy, miles or you can cross-train.  Personally, I see no need for 2 total days off before a 10K.

Completed 5 miles this morning.  4 miles in 45 mins and 1 mile walk in 15 mins. 

Hey folks, firstly congrats everyone who raced - whether you made your time or not, (or whether your plans were scuppered by small children - Pappypage, you have just confirmed my belief that small children should be kept on leashes at all times, I can't believe you have the good grace enough to just dust yourself off and carry on in the face of that, I would have been fuming! you're a legend).

My half marathon was on Monday, I awoke monday morning to torrential rain, how nice. I have discovered my boyfriend is the most patient person in the world after he put up with me throwing several tantrums about my kit and the weather before the race. I can't believe how badly the nerves affect me! ended up being about 200 runners starting the race I think (quite a low key event in North Van). After my painful 12 miler last week I was aiming slow and steady - my goal was simply to finish. But you know me, that little competitive streak won out and I ended up checking my watch and pushing quite hard. 

The course was nice (apart from the weather), just the right amount of hills and flats, overall an elevation loss but the odd hill here and there just to take the monotony out of it. I had 3 gu's, one before and two during 45 mins apart and they were brilliant, made such a difference I think. So much better for me than the powerbar gels. Plus they were yummy, especially the chocolate mint! : )

The last mile - especially the last 400m- were the hardest. My finish time was 1:48:17 which I was so happy with - sub 2 hrs was what I really wanted although I know I wasn't supposed to set a time goal. Quite ecstatic. Was also amazed how quickly I got chilled after the race and how tired I was, could not believe how much it took out of me. Lucky for me it was Canadian Thanksgiving so I had a lovely big roast dinner for supper which set me right!

Think I'd like to get a few more halfs in next year and then aim for London 2010. That's the dream. 

Hi guys! I'm glad I found this thread because I train mostly by myself and have never had a coach/legit training plan (apart from a couple years of highschool and college) and I always enjoy sharing my tactics and getting new ideas from other runners. I've run 4 marathons so far, PR 3:05, and looking to break 3 at Boston this spring. Problem is, I just moved to Jackson, WY and we already got 8" of snow! There aren't a lot of roads around here so getting my usual 100 mile weeks in might be difficult. Winter training tips and treadmill marathon training insight greatly appreciated! Well, here it goes: I usually run at lunch and then after work, so today I did 8.25 easy 8 min pace out and back on the road (trails are slick). Took it easy because the front of my left ankle is tight and feels bruised, probably from trudging through 8 miles of fresh snow on Sunday before I decided to ditch the trails. If the ankle feels decent after work, the plan is a 10+ run out on a road I haven't been all the way down yet. Should be nice to see the snow dusted Tetons at dusk! Happy Running Katie

Guilty.... with sleep-in remorse.

Hello from Southern California,  I'm going to try to stay as disciplined as possible to keep up with this forum, its actua lly a great motivator; but I'm sure I dont need to tell you all that.  I've run the L.A Marathon 7 times and am prepping for an 8th.

 Anyway, Guilty Guilty Guilty..................Its so easy to list all of the reasons not to run when its 4:45 in the morning and your alarm goes off, you can complain about your lack of sleep, or you can consider how hard it would be to get up and find all of your gear, your shorts, your shoes....I think the batteries might be low on my MP3 player...on and on and on.  I found an excuse this  morning, one that made me consider it three times over, looking for any weak points in my resolve.  None were found so I hit snooze and drifted back to sleep.  

Its hard to consider just how cruddy you can feel later in the day without your run, but here I am mid-way through my day, I feel tired, laxy and an exaggerated 10 Lbs heavier than normal; I'm calling it sleep-in remorse and it sucks.

Lessons learned; for today anyway......its always worth running, because thats what I can do well, something that no one but myself has control over, and because of that I have to answer only to myself when I've failed to allow me that.

And its sucks to be in sleep-in remorse, maybe I'll run an extra mile for my peace of mind.

Just 5.75 miles today on the treadmill.  One mile at 9:10 to warm up then 3 miles at 8:30.  1/4 walk, then a mile at 8:00 mins overall (1/2 at 8:30, 1/4 at 8:00 and a 1/4@ 7:00).  Then a 1/2 mile cool down walk.  Today was at least a day that started to get me back close to my normal runs of a couple of months ago.  Since I was in Europe for 3 weeks in Sept, on other travel the next 2 weeks and injured for a week after my race of 10 days ago, I've been on a low confidence streak.  For the first 6 months of the year, I ran 6 days a week on average and by June was doing 6 miles a day 6 days a week.  After that, things have dropped off to 3-4 times/week.  So today's run was one of those very active "inner voices" run.  That is, I felt I really needed to get back on the horse again and do a decent workout but my head was filled with a combination of self doubt and guilt.  So I decided to do a nice 4 miles at a decent (but not too fast pace) and that's why I did the warm up at 9 and  the next 3 at an even 8:30 pace. 

Lately, it seems like it's been much harder for me to make it through the first 25-30 mins to get to my second wind.  It's all psychological so my inner voice spent a lot of time talking to me today.  First it wanted to go faster but I kept telling myself to just hold the pace at 8:30 and see how I feel.  Then I would alternate between feeling OK and feeling tired and spent 50% of my brain time thinking about the post I would write tonight. Around 2.5 miles, I was wanting to slow down but I managed to distract myself with some tunes (Aerosmith - Big 10 inch record came on).  Around 3.25 miles, I broke through and it was clear I could hold pace through 4.  Somewhere in the middle of that I decided I could probably go through 5 but my toes were still bothering me a bit from Sunday's 10 milers so I rested a little after 4 and got on a good pace thereafter.

Anyway,  the point is I was talking to myslef the entire time (in my head) and alternating between low and high confidence.  Sometimes, I can just get in a groove and not think to much at all, other times, my mind is filled with self doubt and is overally active while I'm running.  I'm feeling a need to build my running back up to 5-6 days/week at an average of 6 miles so I can rid myself of the negative thoughts by the end of Nov (first 1/2 marathon, Nov. 30th.)  Anyone else have the days where you keep chatting to yourself in non-productive ways?

After running a half marathon (hard), how long should you leave it before you start running again? Is there a general rule or is it personal preference? The soles of my feet, knees and lower back are a little sore, I can feel my hamstrings but wouldn't call them sore and the rest of me feels fine. I just don't want to push it!

 

PappyPage - just read your marathon report! Sensational news! It's a great feeling, especially to tough it out like that! I look forward to hearing what your next goal will be!

 LexB! Great results! You are becoming quite the speed demon....!

Thanks to everybody for there kind words after my run. After being initially disappointed with the time, i got happier after hearing posts and comments about the effect of extreme heat on performances.

The legs have recovered pretty well. I have ridden in to work each day and that has helped no end. Have Round the Bay in a Day on Sunday. 210km ride around Port Philip Bay (the body of water that Melbourne sits on top of). That should be fun!!!

Ex-kiwi. Shame I didnt see you at the finish. It was brilliant running into the G. Your chance will come next year

2.6 miles last night...pretty fast pace...down around 7 min per mile. I have a "race" this weekend...2 miles. It's not really a race, it's a fitness test, so I'll be racing against myself. I'm hoping to set a PR of under 13:15 (from 22 years ago).

junkie-99, good luck with the pt test.  but more over good luck with the upcoming race,.my time that i didnt post ,.oops, was 4 hr 9 mins. 28 sec (computer chip)..if you want a good laugh,.go to :

http://www.runphotos.com/   select steamtown marathon oct 12th, and use bib num 1274...double click on the photo and you can see how trashed i was at finish line...lol..they missed the smile

any of the other racers from last wekend who ran the marathons which used pro photo services,.it would be cool to see a pic of the great people i hav met here racing..always nice too put a face with the posts

x-k1w1,.       tx for the advice earlier,.would be interested in your thoughts on marathon recovery,.i took last 2 days off,.then put in easy 10 min pace 6 miler tonite,.felt tender,. but not painful at beginning,.then by end everything was feeling pretty good.. i hav been stretching about every 2-3 hrs since sunday,.and has seemed to help..lookin at about 20-25 miles this week, then 30-35 next and hopefully 35-40 3rd week,....is that too aggressive ????...

tranquil21..can't wait to here how you crush your race this weekend,.sounds like you are more then ready, and your motivation is definitely not lacking,..keep us posted ..

simmoT,.how are you workin your recovery??..and i am lookin for a good winter/early spring marathon,...talkin to wife about maybe takin a week vacation in feb or march and going from PA snowbound,...to sunny arizona,.maybe lost dutchman or sedonia marathon,.

any one hav recommendations on winter/spring good marathons??

and welcome all newcomers,..this is a great site for support and advice,.lots of cool people here!!

pappypage - nice photos! I didn't realize you ran steamtown! i grew up near Reading, PA and have wanted to run that one for a while, but it just never happened. would you recommend that one? great job, btw. the 10+ miles did happen last night, but it was dark and cloudy. so much for the tetons at dusk. still, it went well, good pace, except the tightness in the front of my ankle came back. ran 3 x this 1.1 mile/500' rise during lunch for a total of 8.25. soreness of the ankle/shin still persists. i've felt this before and it usually cleared up in a couple days so i'll keep chugging along albeit conservatively. considering a brisk run to the gym - lift - run home tonite. cheers.

hmm thats odd i dont have any problems with it, usually the enter key works just fine

Just a fartlek for me this morning with an easy 6 or so in the afternoon. The rest of the week will be nothing but easy mileage since I am headed to the Chile Pepper XC festival in Arkansas this weekend.

I've noticed the same thing as Katie. I wonder whether it is the browser. Katie, are you using Chrome? I might try using IE and see if it makes any difference.

13km hilly run (my standard) at 5.15/km (8:25/mile) pace last night.

Pappy Page - I took about 2 weeks off from running straight after the marathon, then took a nice easy recovery run as I started to feel post marathon taper madness (if that even exists) kicking in.....

After that I have pretty much gone back to running whenever the urge strikes me (which seems to be about 3 times a week). 

But I have increased the intensity of my runs somewhat which has been really satisfying.  I am aiming for a fast half next spring, and then a new marathon in Dublin next year in about october.

gfinkelde - good luck with around the bay...it'll be a breeze compared to Melb Mara!

Wow - well done everyone on some fantastic races. It's so cool sitting reading through everyone's experiences. For going out and doing it, a big Congratulations. Also for taking the time to sit down and share your experiences, Thank you!! For all the ones that busted their ass training and continue to do so, fair play to ya:)

Ok so I totally suck. The last run I done was last Wednesday - it was a long one and ever since (well, up till Monday anyway) I've had some serious shin splints. I've never had them before and then along they come (great timing). So I've been doin all the exercises and all, but haven't braved the road yet. My legs feel really good at the mo and well rested but I'm crapping myself in case they come back.

I'm gonna chance a few short ones between now and the weekend.

Well Done again everyone!!!!!!

Thanks everyone.

ex-k1w1:In April, I came within 15 seconds of my PR. Almost zero running for the 22 years, so I'm hoping I can beat 13:15. I ran a 5:45 mile recently, so I'm thinking I might be able to make it.

pappypage: congrats on the time...especially considering the "problem" in the middle of the race. My marathon next week isn't using chip timing, but it's a small race... < 150-200 people.

Steve921: I hate you! LOL almost 2 minutes faster than my PR for a 5k, and you're complaining!  After my marathon, I'm going to start doing speed work, and try to get my 5k time under 20 minutes. (current PR is 20:41)

pappypage - as for marathon recovery, my two cents are don't run until it feels natural; if you start running again when things are sore or achey, be very aware of your stride and pace, you should not be altering your normal gait at all. if you are, it means your muscles and tendons aren't ready for the work load yet and are trying to compensate and compensation and loss of balance can lead to injuries (i was out for 3 months with IT problems after a marathon a couple years ago, since that one i've been much more cautious about resuming running and haven't had any post marathon problems, even managed to run 2 in one month - which i concluded was also not a good idea!) tranquil21 - sounds like you're ready to tear it up this weekend, don't worry, just 'trust your training.' just make sure you don't go out at like a 7 min pace because of all the adrenaline and other runners around you. good luck! junkie - what race are you running? those small ones can be really fun! so, today I AM NOT RUNNING! the shin is still tender and i'm and emphatically posting that to make sure i don't run! its better in the long run, no pun intended. i'm planning on running a turkey trot for thankxg, then the next race i have my sights set on is Boston, so its smarter to be conservative when i have the time to spare rather than injure myself for the next couple months. this has always been the biggest challenge for me as a runner - being conservative. i would run all day every day if my body would allow it! p.s. i'm using safari on a mac, that might have something to do with the weird posting...

Missed my usual morning run.  Slipped in a quick run 42 mins - 4 miles at midday.

labasheeda1014,.  simmoT, and ex-k1w1,.

 i guess the consenus seems to be pretty strraight forward between all of you,. i had read thru higgdons plan and was a little leary of it. ex...i was looking at 25% week 1, 50 %week 2, ..75% week 3 ,. then full speed ahead on week 4,.. but after your advice and the others i guess i was missing  "no running" 1st week..,i did go very easy 6 yesterday and it felt good,. but today i can feel looseness in my tendons again,. so i think i will follow you guys advice and wait till next week,.sigh..i hav learned during taper that not running makes me feel crappy even if i cross train.. but thats better then risking injury,...ty for advice guys.

tranquil21   i will be cheering you,. and since i can't run yet , you can throw a couple miles in for me. remember why you are running,. it is for your enjoyment, and sense of accomplishment when you challenge yourself and succeed,.so try and enjoy your race even if no one can watch ya,..you earned it!!

labasheeda1014,. as far as steamtown,. i thought it was very well run,.caps out at 2000 runners so its not too crowded or too small,.water and gaterade every mile, with mile markers,.fast course,.(or so i am told), spectator support awesome,.good prerace and post race,.only downfall i noticed was : 45 min bus ride to start,.course is net elevation drop of 985 feet,.but majority is in first 5 miles,.then rolling hills rest of course, so it is easy to blow up quads early if not carefull.. overall i would say do it if you get chance , you should enjoy it,.i will go back and run it again next fall...hopefully to BQ this time.

guess i will check out some marathons and races online ,.mights well plan out next yers schedule, since no running this week.

 

pappypage - I will actually be a contrary to the other posters and say that I think you SHOULD be running. Most of the guys I know who ran Chicago this past weekend are running 2-3 miles a day just helping to shake the junk out of their legs. Given these dudes ran pretty quickly, so the wear and tear on their body might be a little less (muscle damage is determined by time spent exercising + intensity, not distance), but I don't know of any principle that would make the physiology of those guys any different than you.

Don't go out and start doing long runs or anything like that, take it easy, really easy, but I think some running would help you recover from whatever soreness you might still be experiencing. 

However, as labasheeda1014 said, if your gait is altered then you will probably mess things up more than help them. So I will reiterate, go VERY easy, probably a minute per mile slower than you usually would on an easy run. 

Keep in mind I've never ran a marathon, nor have I particularly studied recovery, the stuff I'm offering is anecdotal, and I don't think you will be hurt in the long term if you don't run for this week. But if it is really bothering you not to run and you want to get rid of the soreness a little faster, I think running a couple miles easily will be fine.

Congrats man and sweet pictures, you looked like you were loving every step of the way haha

For what its worth, you guys' stories are actually making me really want to run a full marathon.  I'm looking at a debut in Green Bay this summer or possibly Chicago next fall. It all depends on what happens this spring on the track/roads.

I did another tune-up workout for my race on Saturday.

4x1000 with the first 600m at tempo pace (~5:20/mi) and the last 400m at goal race pace (~5:00/mi) with 2:00 rest recovery between each 1000m rep. I felt great considering I was wearing a 13 oz shoe and running on a windy day on a track with nothing to block the wind. I went 3:15 (2:00/75), 3:14 (2:00/74), 3:16 (2:00, 76), 3:01 (race effort the whole way).

Then I did some barefoot strides on the grass (yes I do run barefoot even though I discourage people from doing all or most of their running barefoot).

I dunno guys, I've felt really bad the last three weeks or so, but I've got a good feeling about Saturday's 8k.

Enjoyed 5 miles of running on the beach today.  Tuning up for my race Saturday.

Trnquil - Good luck on your 10K Sunday!  Yes, my 5K is Saturday.  I'm just shooting for a sub 20:00. 

 Pappypage - I agree with KDogg; I think you should be doing some light, easy running.

Happy Running!!

Nothing really important to say - just wanted to be 2000 on thsi thread!!!

Tranquil go to mcg.org.au was my second home growing up, and probably still is now!!!