SOSH Running Dogs

[AusTexSoxFan]

Thanks for the kind words everyone! The tapering will start over the next week or so. I'm still doing my Monday intervals and Wednesday hills, but starting this week I'll be cutting down on those in addition to shortening my distances.

I'm not sure if I won't run at all 2 weeks prior to the marathon but if I do, it will be very light. I'm thinking that Wednesday or Thursady before may be the last run before the marathon. I'd only go about 3-4 miles. Any other thoughts on that?

 

[Catch Me Bruno]

Metabolically, muscle consumes fat. Build better muscle mass and the fat melts away. you'll look better, feel better and be stronger. But don't overdo it. a nice regimen is to work upper body on monday and friday, then work legs and glutes on wednesday the first week. on the second week switch to legs on Monday & Friday and do upper body on Wednesday. Alternating weeks like that with the rest, you won't injure yourself. That leaves Tuesdays, Thursdays and Saturdays for cardio / pulmonary work.

Of course diet figures into it too. Be sure to consume a little protein at every meal and reduce sugar intake. This kind of approach is generally effective for healthy people. Best of luck.

I was running a lot last winter/early spring, and I was probably at my lightest weight in 10-15 years. Life has sped up a bit for me in the past six months, though, so I haven't been running at all for the past 4-5 months, and a good 20-25 pounds has come back on. The main reason is that I'm still eating whatever I want, which was OK when I was running but not so OK when the main caloric burn of the day occurs when Grampers gets out of his seat at work to take a whiz.

I know there's a balance to everything, but time is always a factor in any training regimen. I remember booking my hours to prep for my first 1/2 marathon last spring, and it was a serious committment of time. I found that mapping out the workouts each week, putting them on my calendar, helped me stick to the training program - in fact, it became easy because I would just do what my calendar told me to do. The hard part is life balance, and if you have a family or other committments, well, I hope they're understanding. You're bound to get some negative feedback on all the time spent in training from yer loved ones.

 

[BleacherFan]

Thanks for the kind words everyone! The tapering will start over the next week or so. I'm still doing my Monday intervals and Wednesday hills, but starting this week I'll be cutting down on those in addition to shortening my distances.

I'm not sure if I won't run at all 2 weeks prior to the marathon but if I do, it will be very light. I'm thinking that Wednesday or Thursady before may be the last run before the marathon. I'd only go about 3-4 miles. Any other thoughts on that?

Like Yammer said, the taper is different from person to person but very important. It also depends a lot on your mileage over the last 12 weeks or so and should be dropped accordingly. If this is your first marathon taper - that sounds about right - if you had access to a bike or an elliptical, I might jump on that for 30 minutes or so on Friday or Saturday.

 

[underhandtofirst]

I'm not sure if I won't run at all 2 weeks prior to the marathon but if I do, it will be very light. I'm thinking that Wednesday or Thursady before may be the last run before the marathon. I'd only go about 3-4 miles. Any other thoughts on that?

When I ran in October my last few weeks went like this:
Week total/Long Run
48.2/19.7
45.8/20.9 (95% of peak)
40.9/19.9 (85% of peak)
37.8/13.4 (78% of peak)
30.2/12.8 (64% of peak)
9.0/4.0 (in the days leading up to the race)

I felt like million bucks starting the week before the race. I had been concerned I was going to be worn out when I started my taper, but each week I felt better and better. Each run I had to be conscious to slow down because I felt so much fresher. I probably should have cut down to 24 miles (50%) in the week before.

My training log

I ran 3:31 in October and I went through the half in 1:41. That was probably a little quick for the half, but I did have some injury issues in the 2nd half which slowed me also. During my training I dont think I could have dreamed of running 1:41 because of the training volume, but after the taper I felt terrific on race day. I remember my legs didnt start to feel tired or heavy at all until about mile 14 or 15.

This link has a few training plans so you can see how they suggest tapering
Training plans

 

[BleacherFan]

This link has a few training plans so you can see how they suggest tapering
Training plans

Speaking of tapering, mine started today for the Lynn Stew Chase 15k. I've gone about 12 weeks with no racing averaging about 62-63mpw so I should be fresh for the race. Easy 7 tomorrow, even easier 4&4 on Friday and Saturday. This race usually has a deep field so I'm hoping to crack the top ten with a sub 52 performance. My swan song for a while - I better make it count.

Good luck in Lowell! If you haven't checked out the course, it will be a flat first 1/2, then up a nice little riser, back down and back onto the Blvd and then flat flat flat all the way back - very fast course.

 

[SoxChick13]

Hey everyone--

Not sure if you guys have seen this (and I apologize if it's earlier in the thread...I looked, but could have missed it over 15+ pages).

Someone sent me the following link

Athlinks.com

Basically, someone compiled race data by person's name that you can claim as your own. It's a place to keep track of all of your race data no matter where you completed the race, as well as a link to the full results of the particular race. I haven't fully explored the site yet, but if they combined this with a training log type system, I'd be pretty excited to have all of this data in one place. I was pretty excited to see my 5 years worth of NYC races combined with Massachusetts/Chicago data in one place. It has a myspace/facebook flair because you can have 'friends' and post pictures, etc.

I don't think it's perfect by any means, but might be worth checking out if it interests you.

 

[underhandtofirst]

Speaking of tapering, mine started today for the Lynn Stew Chase 15k. I've gone about 12 weeks with no racing averaging about 62-63mpw so I should be fresh for the race. Easy 7 tomorrow, even easier 4&4 on Friday and Saturday. This race usually has a deep field so I'm hoping to crack the top ten with a sub 52 performance. My swan song for a while - I better make it count.

Good luck in Lowell! If you haven't checked out the course, it will be a flat first 1/2, then up a nice little riser, back down and back onto the Blvd and then flat flat flat all the way back - very fast course.

Good luck on Sunday. It looks like nice weather for Sunday (mid 40s).

I'm sure you'll find time to keep running in your 'new life' in a couple months. You'll also find additional motivational factors. Wait until your kids see you win a race!

I remember finding an extra gear at the end of the Westford 10k last year because I knew my kids were at the finish line and I knew they'd be excited to see me passing people. They were thrilled when I got my 2nd place 30-39 division trophy. Last year at Baystate, they made signs to cheer me on at the 14 mile mark and had signs on the house when I got home. Of course, then they wondered why I was 'walking slow' when they brought me outside to play later that day

 

[Big Guapo Style]

Injury alert!

So, since running the Derry 16 miler last weekend, I developed a pain behind my left knee.

(Side story - I believe the cause to be my Brooks adrenalines - for years I needed a stability shoe and the adrenalines were great, but in the last year, I noticed mild pain in my left kneecap. Thinking shoes, I went to a neutral shoe, the Glycerin, and loved it. However, I had already bought 2 pairs of Adrenalines, they were beyond the time wen I could return them, so I figured I'd just mix in a day or 2 per week with them. I still would notice some slight knee pain but ignored it foolishly.

Anyway, these Adrenalines were the shoes I wore for the 16 miler last Sunday. (Oh by the way, the race was run on snowy streets, footing was treacherous at points) I woke up the next morning almost unable to walk with this grabbing pain in my lower hamstring/upper calf of the left leg (the area behind the knee that was always hurting slightly).

Monday was a scheduled off day, and I canceled my run Tuesday. Wednesday the pain had subsided so I went out and jogged 5, about a minute slower than my usual easy pace. Felt fine, until the next morning when I was just about back to square one. Another 2 days off, pain subsides to a point I can run comfortable, run another 5 Saturday, and here we are Sunday morning and I have to cancel my long run because of the discomfort.

Obviously at this point I have given up on the Adrenalines.

Anyone know what injury this is exactly? Maybe a pulled hammy is all I can come up with.

Oh by the way, I am planning to run Boston and hate losing training days (hence my rushing to get back out there). Plus I just feel depressed when I don't run.

 

[underhandtofirst]

Finished my tuneup 5k race and ran a PR by 48 seconds. My goal was to run sub 20 (PR was 20:36). I ended up with a time of 19:44. Felt great the entire race. And ran nice even splits, even a bit negative considering small hill and wind direction (6:24, 6:14, 6:24 pace final 1.11). I do wonder if I could have gone 5-10 seconds faster if I had anyone near me. The 2nd overall female caught me at the 2 mile mark and I pushed the pace a little and she fell back a few yards.

Super 5k

I'm beginning to wonder if I can go lower than my goal of 1:35 in my half marathon at the end of the month. This 5k time converts to sub 1:32, but I dont have the mileage base to handle that pace.

 

[underhandtofirst]

Injury alert!

So, since running the Derry 16 miler last weekend, I developed a pain behind my left knee.


Anyone know what injury this is exactly? Maybe a pulled hammy is all I can come up with.

Oh by the way, I am planning to run Boston and hate losing training days (hence my rushing to get back out there). Plus I just feel depressed when I don't run.

Maybe try icing it each night for a few days. Taking 3-4 days off or even a week will do you a lot more good than going back to square one every 2 days. Boston is a few months off so you'll have plenty of time to get in lots of good quality training runs.

I had a similar pain during training a couple years ago 3 weeks before a marathon. I didnt run for 5 days and ran a nice easy run the first day back, iced it, took a day off then resumed normal running. I think after 2 weeks of being a little careful (no super fast workouts) I was feeling like my normal self. If it is a hamstring I've heard they take 3-14 days to heal depending on severity.

Do you have a treadmill you can use to ease back into training? That way you can stop as soon if it begins to get sore, you wont get caught 2 miles out and have to walk or run through an injury. Maybe some other type of cross training might help (elliptical, swimming, etc)

 

[BleacherFan]

Injury alert!

So, since running the Derry 16 miler last weekend, I developed a pain behind my left knee.

Obviously at this point I have given up on the Adrenalines.

Anyone know what injury this is exactly? Maybe a pulled hammy is all I can come up with.

Oh by the way, I am planning to run Boston and hate losing training days (hence my rushing to get back out there). Plus I just feel depressed when I don't run.

So, where is the pain, in front of the kneecap or behind the knee? I found that on days like last Sunday, you lose your balance a little bit when running and this puts more pressure on your hammies and your IT band. The hip/butt pain I had in December was directly related to running in those crappy conditions on a few occasions. If the pain is behind your knee in the hammie area, I would just suggest the standard RICE stuff and keep it easy - it doesn't sound like an overuse injury.

If the pain is in front of the knee (on the outside specifically) it might just be standard overuse 'runners knee' - again more RICE/cross training until the area gets better. I find some of those braces handy with this type of problem and even ran a marathon once in one.

I'm beginning to wonder if I can go lower than my goal of 1:35 in my half marathon at the end of the month. This 5k time converts to sub 1:32, but I dont have the mileage base to handle that pace.

Awesome job - that type of PR is tough to do in a 5k. I would try to stick with your original goal given your mileage - no need to push anything and get hurt.

I had a tough day in Lynn - I ended up flooring for 7 hours yesterday in my house which didn't help me - but I don't think it hurt me too much. GBTC brought about 20 of their best runners down to the race today - their coach Tom loves this course so they used it as a tuneup for Boston. Started slow and didn't really get too faster - course is hilly with a big hill right at mile 5 where you turn around and head back at the top of the hill - splits:

5:40,5:45,5:40,5:50,5:50(up hill),5:34(down hill),5:37,3:47,5:39,1:36 (.3)

I guess once I look at the splits, I ran a little faster the 2nd half. I did try to conserve some energy for after the hill - I guess I didn't save enough for a good surge.

9th overall - 5:41 pace - oh well..

Stew Chase Results

 

[underhandtofirst]

I had a tough day in Lynn - I ended up flooring for 7 hours yesterday in my house which didn't help me - but I don't think it hurt me too much. GBTC brought about 20 of their best runners down to the race today - their coach Tom loves this course so they used it as a tuneup for Boston. Started slow and didn't really get too faster - course is hilly with a big hill right at mile 5 where you turn around and head back at the top of the hill - splits:

5:40,5:45,5:40,5:50,5:50(up hill),5:34(down hill),5:37,3:47,5:39,1:36 (.3)

I guess once I look at the splits, I ran a little faster the 2nd half. I did try to conserve some energy for after the hill - I guess I didn't save enough for a good surge.

9th overall - 5:41 pace - oh well..

I can't imagine flooring for 7 hours is recommended for top performances. But your time converts pretty favorably to a good half, especially since you said it was a hilly course. The weather today was very nice, a bit breezy in open sections, but overall very good for early Feb.

How much of a surge did you expect? Unless the 2nd half is really downhill it looks like you ran a nice race. The last .3 was a good pace (I calculated sub 5min/mi). Did you run with anyone during the race to help push the pace?

Good luck keeping up with your running over the next few months. Maybe it will be a nice break of lower mileage and intensity so you'll come back with even more fire in the summer and fall.

Awesome job - that type of PR is tough to do in a 5k. I would try to stick with your original goal given your mileage - no need to push anything and get hurt.

Thanks. I appreciate all the good advice you've given me. I'm still shooting for 1:35 and this race gives me a lot of confidence, especially because I felt so smooth at 6:24 /mi pace. Checked off one goal for '08, sub 20 5k. Boston here I come!

Also, I met Frank G from GLRR. Nice guy, we went to the same HS and college, 6 years apart. He beat me out for top finisher in the 30-39 age group

 

[Big Guapo Style]

Thanks for your responses. I'd say the pain is actually more in the upper calf today. Definitely not the classic overuse "runners knee" which I have endured in the past (and generally can run through). No, this is a grabbing pain, the level of which varies, and seems to get worse the day after a run.

I do most runs on a treadmill these days, because otherwise I'm running outside in the dark, which I do not like (mainly for safety purposes - cars). One last week I literally could onl;y make it one minute before stopping, then I switched to the bike, which did not hurt at all (but I wondered if I delayed healing by doing that). Anyway, I decided to completely shut it down and RICE it from Sun-Tues and if I'm completely pain free on Wed, then I'll give it a go. I'd really like to not have to cancel 2 longs runs in a row.

BleacherFan, out of curiosity, how long have you been running and how long has it taken to get to the speed you are at now? It's a level I aspire to. I'm at a point where, (in my early 30s) after 4-5 years of running, my times are not hugely improving (I think I'm plateauing) - just wondering if its possible to cut times down.

I guess I should mention that my main focus timewise is on the marathon distance, which I imagine doesn't lend itself to rapidly improving 5 and 10k times. I just want it all!

 

[BleacherFan]

How much of a surge did you expect? Unless the 2nd half is really downhill it looks like you ran a nice race. The last .3 was a good pace (I calculated sub 5min/mi). Did you run with anyone during the race to help push the pace?

Good luck keeping up with your running over the next few months. Maybe it will be a nice break of lower mileage and intensity so you'll come back with even more fire in the summer and fall.

Thanks - I went out with a guy from GBTC after mile 2 - I asked what he was looking at for a pace and he said 5:40 - to me that seemed conservative which is exactly what I wanted early on. There is a very steep hill between 4.5 and 5 and I wanted to maybe dip into the 5:20's-5:30's after which never happened. We ended up running the whole way until 8.5 when he pulled away a little but. I'm thinking the mileage 'dip' might help in the long run.

And Frank is a good guy - I actually stopped by after for some beers and was chatting with him also.

BleacherFan, out of curiosity, how long have you been running and how long has it taken to get to the speed you are at now? It's a level I aspire to. I'm at a point where, (in my early 30s) after 4-5 years of running, my times are not hugely improving (I think I'm plateauing) - just wondering if its possible to cut times down.

My first race was September 2003 after a few months of running (4m race - done in 27:51). From there I slowly moved up into distance in 04 and got bitten by the marathon bug and ran my first marathon down the cape in 04 (3:28). From there I caught the Boston bug and trained all of 05 for Baystate and got my BQ. I personally think you plateau in running/racing like you do in losing weight. I plateaued personally after my first Boston and didn't get over the next hurdle until I increased my base mileage. In 07 I averaged 62mpw and I think that definitely improved my racing - that along with a steep decline in racing.

I would be curious to know if your mileage has also plateaued because over the last couple of years I attribute increased mileage to my performance. Also, I just turned 33 and know I can get faster - I'm sure you can to, still being a young runner with fresh legs.

I guess I should mention that my main focus timewise is on the marathon distance, which I imagine doesn't lend itself to rapidly improving 5 and 10k times. I just want it all!

Ahh, the easiest way to get hurt <_< . If you try to train for speed and distance at the same time, you generally improve neither. If you think about it, if you focus on a solid running base and throw in a weekly track workout you will naturally get faster at the shorter stuff and this will help your distance performance. Mileage for distance - track for speed. The way I look at it - I try to build my speed first at the 5k level (say 5:30 pace) and then focus that pace on 10ks and 10M, etc,etc.

Sometimes you need to 'shock' your body into running a faster pace by using track as well. If you focus too much on slower training runs sometimes you are less likely to get faster.

 

[SoxChick13]

Thanks for your responses. I'd say the pain is actually more in the upper calf today. Definitely not the classic overuse "runners knee" which I have endured in the past (and generally can run through). No, this is a grabbing pain, the level of which varies, and seems to get worse the day after a run.

Does it 'pinch'? From time to time, I get a pinching pain...I think it's from a knot in the back of my right knee/calf that ends up doing something weird with one of the tendons in the back of my knee...sports massages take care of it for me...hurts like hell, then I feel great. Happens a lot when I need to change strides (treadmills...ice.... etc...).

 

[Big Guapo Style]

My first race was September 2003 after a few months of running (4m race - done in 27:51). From there I slowly moved up into distance in 04 and got bitten by the marathon bug and ran my first marathon down the cape in 04 (3:28). From there I caught the Boston bug and trained all of 05 for Baystate and got my BQ. I personally think you plateau in running/racing like you do in losing weight. I plateaued personally after my first Boston and didn't get over the next hurdle until I increased my base mileage. In 07 I averaged 62mpw and I think that definitely improved my racing - that along with a steep decline in racing.

I would be curious to know if your mileage has also plateaued because over the last couple of years I attribute increased mileage to my performance. Also, I just turned 33 and know I can get faster - I'm sure you can to, still being a young runner with fresh legs.
Ahh, the easiest way to get hurt . If you try to train for speed and distance at the same time, you generally improve neither. If you think about it, if you focus on a solid running base and throw in a weekly track workout you will naturally get faster at the shorter stuff and this will help your distance performance. Mileage for distance - track for speed. The way I look at it - I try to build my speed first at the 5k level (say 5:30 pace) and then focus that pace on 10ks and 10M, etc,etc.

Sometimes you need to 'shock' your body into running a faster pace by using track as well. If you focus too much on slower training runs sometimes you are less likely to get faster.

Well you answered my question fully. The MOST I have ever logged in a week is 70 miles, with my average for 07 being more in the 40 range. A lot of it is schedule dependent. I look at my 60 mile weeks and I was busy most of those days.

I'll be the first to admit I do not do enough VO2 max work.

I do most of my best training in the summer (winter is lots of treadmill) and during that time I'm generally working towards a fall marathon. Any good times I put together in a shorter race are typically just a function of marathon training. And really, my marathon times have improved greatly (well, the fall marathon times), and with that I am pleased. Until I take a season off and don't run a fall marathon I will not make the specific improvements necessary for great gains in the shorter distances I suppose.

 

[Big Guapo Style]

Does it 'pinch'? From time to time, I get a pinching pain...I think it's from a knot in the back of my right knee/calf that ends up doing something weird with one of the tendons in the back of my knee...sports massages take care of it for me...hurts like hell, then I feel great. Happens a lot when I need to change strides (treadmills...ice.... etc...).

Hmmm, I'd call it more of a 'grab' but the term 'knot' is also something I'd use for it.

 

[BleacherFan]

Well you answered my question fully. The MOST I have ever logged in a week is 70 miles, with my average for 07 being more in the 40 range. A lot of it is schedule dependent. I look at my 60 mile weeks and I was busy most of those days.

What was your 12 week average leading up the Cleveland when you broke 3? You've got some potiental breaking 3 on 40-50mpw if thats the case

I'll be the first to admit I do not do enough VO2 max work.

I do most of my best training in the summer (winter is lots of treadmill) and during that time I'm generally working towards a fall marathon. Any good times I put together in a shorter race are typically just a function of marathon training. And really, my marathon times have improved greatly (well, the fall marathon times), and with that I am pleased. Until I take a season off and don't run a fall marathon I will not make the specific improvements necessary for great gains in the shorter distances I suppose.

That's what happened to me this fall - took it off from marathoning and focused on the shorter stuff. And in the long run I think it will only help my marathon distance - my goal next time will be sub 2:40 - i think I have it in me. It may not happen at Boston - maybe if I go to Austin or another city.

 

[AusTexSoxFan]

Come to Austin!

Speaking of, my preparation for the Marathon (now just 11 days away!) got a big-time curveball last week when I developed some sort of chest cold and cough. After my workout last Wednesday, my legs felt dead. Granted this was after I had done my 22 miler the previous Sunday and had also done some intervals the following Tuesday. But man oh man, my legs and my entire body was completely lifeless. I took that as a sign that my body needed some rest.

Finally got back out this morning and did a slow and steady 4 miles. Legs and knees were a little stiff and I'm still coughing, but it was nice to be back out there. Planning to do a couple more runs, nothing more than 10 miles, until next week's Mararthon. Hopefully I'll be completely over this cold.

 

[Big Guapo Style]

What was your 12 week average leading up the Cleveland when you broke 3? You've got some potiental breaking 3 on 40-50mpw if thats the case

Here's my 14 weeks before Columbus

65, 55, 69, 56, 48*, 56, 70, 55.5, 70, 60, 66.5, 43.1**, 36, 24 + 26.2

(** = applefest half was run here, not at a usual half pace, * = shorter mileage due to a 10k and a 5k both being run this week)

The 40ish average I quoted is more like a yearlong avg. This was the first time I peaked at 70 (did it twice as you can see) and it did pay off. But I've never maintained that, and prior to that, my max weekly had been 60.

2:40 has to be in reach for you... it's a long term goal for me! I'd love to be ripping off 2:40 marathons when I hit 40 and start winning some master's titles

Regarding Austin, or any marathon to travel for - I'm a big fan of it! It's a great excuse to take a vacation. I have booked a room in Burlington for Vermont City. Especially with this leg nagging at me, all the more reason to take it easy in Boston and focus on VCM as the big race.

Good luck AusTex

 

[BleacherFan]

Here's my 14 weeks before Columbus

65, 55, 69, 56, 48*, 56, 70, 55.5, 70, 60, 66.5, 43.1**, 36, 24 + 26.2

(** = applefest half was run here, not at a usual half pace, * = shorter mileage due to a 10k and a 5k both being run this week)

The 40ish average I quoted is more like a yearlong avg. This was the first time I peaked at 70 (did it twice as you can see) and it did pay off. But I've never maintained that, and prior to that, my max weekly had been 60.

So about 60mpw - not bad. Now, if you think if you threw another 15-20mpw in there (slow recovery runs on doubles) - you're really in business. The way I look at the jump from 60 to 80+ miles a week is that you're pot committed doing 60mpw which isn't easy - so why not put another hour or so into it and get a little extra. The more you can run while tired -the better.

2:40 has to be in reach for you... it's a long term goal for me! I'd love to be ripping off 2:40 marathons when I hit 40 and start winning some master's titles

Yah, although I run with some Masters who are still running sub 2:40 so hopefully they taper off a little bit :rolling:. Like I mentioned before - someone told me you must run train 10 years at high mileage before you peak at the marathon distance. So hopefully we will be in good shape by then :rolling:. The nice thing about being a fast master is that they will compensate you to some degree depending on your resume. One of my buddies is getting two nights comped and his entry fee waved at the GB marathon in May. To get those times as an Open runner you need a Olympic qualifer or two.

Two words on your calf - rolling pin. It will hurt like a mother at first but it does a good job of breaking up the 'knot'

 

[Guinevere]

Hmmm, I'd call it more of a 'grab' but the term 'knot' is also something I'd use for it.

Could be IT band -- it inserts side/back of knee, and many runners get pain there. I first had IT issues when I tried to up for mileage for a half.

As for rolling, ouch on the rolling pin. I use a foam roller on my IT -- hip to knee, on my calves, shins, and quads or hammys if I can manage it. I really recommend one. They look silly, they are occasionally painful, but they really really help!

Now I need to go take my own advice and go roll :rolling:

 

[AusTexSoxFan]

Marathon week!

Have started drinking lots of water to stay hydrated for Sunday. Weather looks good. High on Sunday is 66 and sunny, but it'll be cold at the start, probably around 40-45 degrees.

I did a 10 miler on Sunday which felt great. I was a little scared because I thought I had hurt my foot on Saturday while playing soccer but it turned out to be nothing. Doing a 3 miler on Wednesday and then that's it until race day.

 

[underhandtofirst]

Marathon week!

Have started drinking lots of water to stay hydrated for Sunday. Weather looks good. High on Sunday is 66 and sunny, but it'll be cold at the start, probably around 40-45 degrees.

I did a 10 miler on Sunday which felt great. I was a little scared because I thought I had hurt my foot on Saturday while playing soccer but it turned out to be nothing. Doing a 3 miler on Wednesday and then that's it until race day.

Good luck this week. In Pftizinger's Advanced marathoning book he recommends a 5 or 6 mile run on Wednesday with 2 miles in the middle at race pace. He says it's sort of confidence builder. I can get the exact quote tonight, but I've done a similar "faster" workout on Tues or Wed of race week and it feels great. I've also done an easy 2-3 mile run VERY slow 1.5-2 min slower than race pace the day before just the stretch my legs out and relax a bit. It is tough to go that slow at the end of your taper because you feel the best you have in 3-4 months!

In any case, enjoy the week. Remember you may gain a lb or two the last couple of days as a result of the carbo loading as they make you retain water.

The 40-45 degree start temp sounds nice. Make sure you drink liquids early on even when not thirsty. Ease up on the soccer this week Pele' and enjoy the day.

 

[BleacherFan]

Marathon week!
I was a little scared because I thought I had hurt my foot on Saturday while playing soccer but it turned out to be nothing.

The worst part of the taper - the 'phantom' injuries. I feel like I'm walking on eggshells the week before a marathon and I notice EVERY little thing

Good luck and remember the hard work is done

 

[underhandtofirst]

BF23, I saw your log entry this morning talking about losing your I am unoriginal and unfunny. Please put me out of my misery a bit with the early morning runs. I'm feeling the same thing. It was one of the reasons I scheduled the Hyannis Half Marathon to help get me out the door at least 4 times a week. I noticed you're also running the same distance (give or take a mile) each day. In the last 5 weeks you've run on 28 days and on 12 days you ran 8.5 or 8.7 miles. That has to get a little dry.

Have you thought about throwing in a tempo or track workout in each week just to mix it up? Maybe throw in more progression runs.

 

[BleacherFan]

BF23, I saw your log entry this morning talking about losing your I am unoriginal and unfunny. Please put me out of my misery a bit with the early morning runs. I'm feeling the same thing. It was one of the reasons I scheduled the Hyannis Half Marathon to help get me out the door at least 4 times a week. I noticed you're also running the same distance (give or take a mile) each day. In the last 5 weeks you've run on 28 days and on 12 days you ran 8.5 or 8.7 miles. That has to get a little dry.

Have you thought about throwing in a tempo or track workout in each week just to mix it up? Maybe throw in more progression runs.

Yes, you're right - the normal week day runs are getting a little boring and that's part of it I bet. I know there are a couple SRR guys out at that time in Medford - I should hook up with them and get a change of scenery. That's one of the pro's to a nice GPS - you can just go aimless out and get an idea of new routes. I also am going to do a track workout tomorrow - there is a parking ban at Tufts until 8am so I guess I will be sleeping in a little bit :barf: -- Last time I did 10 1/4's - maybe I'll throw in some 800's. I can't wait for the warmer weather so I can do the track workouts on the outdoor track - the indoor non-banked track is tough!

Dave

P.S. And running at 6am in single digits still sucks!

 

[BleacherFan]

Marathon week!

I did a 10 miler on Sunday which felt great. I was a little scared because I thought I had hurt my foot on Saturday while playing soccer but it turned out to be nothing. Doing a 3 miler on Wednesday and then that's it until race day.

Good luck Aus - don't worry about the weather - try to stay dry before the race and let her rip!

Get some good sleep tonight

 

[AusTexSoxFan]

It ended up being an absolutely beautiful day here in Austin yesterday. I'd say the temp was around 48 or so when we started and it was crystal clear outside. All that rain and win came through one day earlier on Saturday. In total, there were 5,000 marathoners and 7,500 half-marathoners which made for some perilous early miles. I'll never understand for the life of me why some people feel obliged to start so far up and then end up walking by mile 2. I was having to do alot of dodging and zig-zagging in the first couple of miles and ended up running a little faster than I wanted.

By mile 6, things started to thin out and at mile 10, they split off the half-marathoners and then the course really opened up. At halfway, I was a minute ahead of a sub 4:00 pace. I probably strecthed that out another 30-60 seconds by mile 16. I had to stop at that point to put on some more sunscreen so I lost some time there. It was at mile 18 when I realized that I just couldn't keep up that 4:00 pace. The sun was out (probably 60-65 degrees), the shade was disappearing and fatigue had set in big time. I'll say this that the last 8 miles were the toughest I've ever run. Really had to grind those out but fortunately didn't lose too much time. Ended up crossing the line in 4:13. I'll take for a first time and try to build off that for next year. As sore as I feel today, I think I'll do it again next year.

Thanks to everyone for all the kind words and suggestions!

 

[underhandtofirst]

It ended up being an absolutely beautiful day here in Austin yesterday. I'd say the temp was around 48 or so when we started and it was crystal clear outside. All that rain and win came through one day earlier on Saturday. In total, there were 5,000 marathoners and 7,500 half-marathoners which made for some perilous early miles. I'll never understand for the life of me why some people feel obliged to start so far up and then end up walking by mile 2. I was having to do alot of dodging and zig-zagging in the first couple of miles and ended up running a little faster than I wanted.

By mile 6, things started to thin out and at mile 10, they split off the half-marathoners and then the course really opened up. At halfway, I was a minute ahead of a sub 4:00 pace. I probably strecthed that out another 30-60 seconds by mile 16. I had to stop at that point to put on some more sunscreen so I lost some time there. It was at mile 18 when I realized that I just couldn't keep up that 4:00 pace. The sun was out (probably 60-65 degrees), the shade was disappearing and fatigue had set in big time. I'll say this that the last 8 miles were the toughest I've ever run. Really had to grind those out but fortunately didn't lose too much time. Ended up crossing the line in 4:13. I'll take for a first time and try to build off that for next year. As sore as I feel today, I think I'll do it again next year.

Thanks to everyone for all the kind words and suggestions!

Congrats, it is quite an accomplishment to get through the first one. Is there anything you'd do differently, besides ask for cooler temps for the last half? How does it compare to some of the longer rowing events you'd competed in?

 

[BleacherFan]

I'll take for a first time and try to build off that for next year. As sore as I feel today, I think I'll do it again next year.

Thanks to everyone for all the kind words and suggestions!

Nice to see the weather cleared up - I thought I had heard rain on Sunday.

Take a couple of days off and then work at getting the lactic acid out flushed out - maybe a very light run tomorrow or Wednesday - you'll feel 100% after.

The marathon is more of a mental challenge - you learn something new every time you run one. Good job! And the fact that you're only a little sore is a testament to your training.

 

[AusTexSoxFan]

Congrats, it is quite an accomplishment to get through the first one. Is there anything you'd do differently, besides ask for cooler temps for the last half? How does it compare to some of the longer rowing events you'd competed in?

I think I would have gone slower in the first 6-7 miles. Looking back, I was a little too quick to get out. What would help is if I get myself in the starting shoot sooner so I can position myself better from the start, instead of having to start with the 4:30s or 4:45s and then have to book it in the first several miles to catch up to my normal pace. That's a good lesson learned for the next time.

I've done 5 rowing marathons but those pale in comparison to running a marathon. Physically, this was the most difficult thing I've ever done.

I will say that the crowd support down here is great. For Austin being a smaller city, you had people lined up pretty much along the entire course, plus they have bands stationed every mile or so. My favorite were the two kids playing bagpipes at mile 16. Of course, the abundance of drunk UT kids cheering you on in the last 2-3 miles through campus makes for an interesting environment too!

 

[underhandtofirst]

I think I would have gone slower in the first 6-7 miles. Looking back, I was a little too quick to get out. What would help is if I get myself in the starting shoot sooner so I can position myself better from the start, instead of having to start with the 4:30s or 4:45s and then have to book it in the first several miles to catch up to my normal pace. That's a good lesson learned for the next time.

I did that better in my 2nd marathon. It felt more relaxing to get into a normal stride sooner. Gaining time gradually, rather than in 2 miles or so was something I learned worked better. Picking up 5-10 seconds per mile should pay off in the long run.

I've done 5 rowing marathons but those pale in comparison to running a marathon. Physically, this was the most difficult thing I've ever done.

Is that because in rowing if you stop pulling for a few seconds you still move, while in running if your legs stop you fall down
I remember Lance Armstrong said the marathon was harder than cycling. I think he was being nice considering what he's done, but it was interesting to hear.

I will say that the crowd support down here is great. For Austin being a smaller city, you had people lined up pretty much along the entire course, plus they have bands stationed every mile or so. My favorite were the two kids playing bagpipes at mile 16. Of course, the abundance of drunk UT kids cheering you on in the last 2-3 miles through campus makes for an interesting environment too!

This is one factor I'm trying to weigh in running Baystate this year. I think it is a fast course, but I'd like to have a bit more support to see how that feels.

 

[TallerThanPedroia]

It was at mile 18 when I realized that I just couldn't keep up that 4:00 pace. The sun was out (probably 60-65 degrees), the shade was disappearing and fatigue had set in big time. I'll say this that the last 8 miles were the toughest I've ever run. Really had to grind those out but fortunately didn't lose too much time. Ended up crossing the line in 4:13.

Heh, that's pretty much how my first marathon went.

Nice job!

This is one factor I'm trying to weigh in running Baystate this year. I think it is a fast course, but I'd like to have a bit more support to see how that feels.

I dunno, I don't think I picked up any extra energy in going from Bay State to Phoenix, where there were a lot more runners and spectators.

 

[underhandtofirst]

I dunno, I don't think I picked up any extra energy in going from Bay State to Phoenix, where there were a lot more runners and spectators.

That's actually good to know, thanks.

 

[TallerThanPedroia]

That's actually good to know, thanks.

But I'm an introvert, so I don't pick up energy from other people anyway B)

 

[BleacherFan]

But I'm an introvert, so I don't pick up energy from other people anyway B)

Yah, same here. I generally get in a zone and try to ignore the side effects - but to each his own.

This is one factor I'm trying to weigh in running Baystate this year. I think it is a fast course, but I'd like to have a bit more support to see how that feels.

I think given it's status of the GP marathon championship this year, it will get more sideliners and definitely more runners. It definitely has it's 'dead' zones along the course (mostly along the Boathouse side of the river) but more the most part it will be a fast course this year with a lot more runners to 'join' along the way.

There is something to be said for those "vacation" races to a RNR destination like San Diego or Phoenix - I hear they are a lot of fun.

 

[Traut]

I'm kicking off the 2008 race season with the O'Hartford 5K. I've done the St. Patrick's Day 10K in Holyoke in the past (which is a very fun race) and have decided to start this season with several 5Ks.

I'm slow but I love to run in races.

I've found the Hartford Marathon Foundation's races to be very well organized and a lot of fun.
The X-Treme Scramble races are great for after work and are a whole lot of fun. Totally different than other 5ks and it's great to end the race and enjoy Harpoon on a hot summer night.

I hope to run the Hartford Half-Marathon this fall. Let me know if you sign up for any of these races.

 

[Reverend]

I'm just a gym-hero (damn you, joints!) so I don't frequent this subforum, but if any of you haven't seen this article on ultrarunning, it's a real winner (maybe ESPN2 will get back to its roots and away from the celebrity jock sniffing...)

Hmmm, I'd call it more of a 'grab' but the term 'knot' is also something I'd use for it.

Have you tried ibuprofen (Advil)? I generally eschew painkillers except for acetaminophen (Tylenol) because my time as an EMT freaked me out about them. If there is inflammation, however, you need an anti-inflammatory to help it heal. I limped around for a couple moths a couple years ago because I didn't take anything. Finally got a referral to a physical therapist who informed me that because it was inflamed, by not taking an anti-inflammatory I was basically reinjuring/reinflaming it every day even though I was giving the ankle what, for me anyway, was rest. He gave me a prescription for high disage ibuprofen (same as just taking more Advil but covered by insurance) and I was able to strengthen it without pain again very quickly.

Felt kinda like a schmuck though for letting it get so weak. The interesting thing I noted about it (and I tested it because I'm a physiology nerd) is that acetaminophen did not make it feel better, but ibuprofen did. I expect this is on account of it being an inflammation which meant that ibuprofen would work but a non anti-inflammatory painkiller like Tylenol would not.

I obviously can't diagnose what you've got, but it's something to think about, and I've definitely learned my lesson since and if I get that type of injury (I remember the feeling) I see if the ole Advil works.

Use only as directed. And good luck.

 

[BleacherFan]

I'm just a gym-hero (damn you, joints!) so I don't frequent this subforum, but if any of you haven't seen this article on ultrarunning, it's a real winner (maybe

I obviously can't diagnose what you've got, but it's something to think about, and I've definitely learned my lesson since and if I get that type of injury (I remember the feeling) I see if the ole Advil works.

Use only as directed. And good luck.

Yah, for any running 'thingie' I choose advil which is an NSAID if I remember correctly.

I stepped on a nail working on my basement on Monday - talk about an aggravating injury. The ball of my foot is still swollen and it still hurts like crazy. I'm going to try 5+ tomorrow but it's gonna hurt.

 

[Big Guapo Style]

I try to not use Advil(ibuprofen) regularly. It is an NSAID and they have all those warnings now when you run big marathons about NOT taking NSAIDs - kidney issues I believe. That said in this current state I have gone to it a few times, and it does help. I generally don't think to just take it regularly for a few days (I tend to just take it pre-run when I do) but your suggestion may be helpful. It's still nagging me.

 

[underhandtofirst]

Finished the Hyannis Half Marathon today in 1:35:06. I ran some pretty even splits with my fastest mile 6:54 (mile 13) and slowest 7:25 (mile 1). I think the course has a messed up measurement because I came through mile 13 at the end of a 6:54 mile and was picking up the pace down a slight decline and finished the last 100 yds in a sprint. Either the marathon course is too short (by .04) or the half marathon is too long (by .04).

In any case it was a good run. A PR by 11:20 for a HM race, but actually about 6 mins because I went through the half in 1:41:18 at Baystate last year.

Results

Mile  Split  Heart Rate
1 	7:25	164
2 	7:10	161
3 	7:15	164
4 	7:16	166
5 	7:20	166
6 	7:21	166
7 	7:20	166
8 	7:22	170
9 	7:13	169
10	7:02	169
11	7:14	167
12	7:18	169
13	6:54	177
End   8:10	179

Nice day for a run. Clear, sunny and 31 with very little wind even near the ocean. Nice course as it is pretty flat with a couple small hills around mile 5 and 8, 9 and downhill from about 9.5 to 11.5. Some quick up and downs throughout the rest of the course. There were a lot more people out around the course this year.

Oh, and a big FU to the guy who was burning leaves at the edge of his yard right at the 8 mile mark which is at the top of the only real hill on the course.

Bill Rodgers and Frank Shorter signed at the expo on Saturday. The line was only 20 people long. On Sunday I found out why, apparently he spoke to each person for 5-10 minutes while signing. Pretty nice. My kids almost ran him over as he was walking down the hall Saturday morning.

 

[underhandtofirst]

Team Hoyt ran the 10k again this year. I had the pleasure of running next to them for a few seconds both times I've run Hyannis. Never gets old being in the presence of greatness.

Check out this page of PRs: Hoyt Races. A 2:40 marathon! 6 Ironmans! Amazing.

He was walking around the hotel later in the day. He's not a tall guy but his upper body looks like a linebacker's.

 

[Guinevere]

Congrats on a great race! I had my worst 10K ever, but that's because I was undertrained. It was a beautiful day, although a bit tricky to get the clothing right--I was either freezing or too warm.

Dick Hoyt spoke at the pasta dinner and he was just fabulous and inspirational. I don't think I'll ever be able to utter the words "I can't do it" again.

Never saw Shorter, he couldn't get into town because of the snow the night before I heard. Bill Rodgers is a card and a half. He signed my bib last year, and is definitely the chatter.

I'm taking my training a step back and focussing on the 5K distance for a bit. I'll probably head to Groton with friends and race there is April, then start to become one with my bike, in preparation for the summer tri season. What's next for you?

 

[BleacherFan]

Finished the Hyannis Half Marathon today in 1:35:06. I ran some pretty even splits with my fastest mile 6:54 (mile 13) and slowest 7:25 (mile 1). I think the course has a messed up measurement because I came through mile 13 at the end of a 6:54 mile and was picking up the pace down a slight decline and finished the last 100 yds in a sprint. Either the marathon course is too short (by .04) or the half marathon is too long (by .04).

Awesome job - any race is a success when you can pull off your last mile being the fastest. I bet you passed a lot of people down the stretch.

 

[underhandtofirst]

Congrats on a great race! I had my worst 10K ever, but that's because I was undertrained. It was a beautiful day, although a bit tricky to get the clothing right--I was either freezing or too warm.

That's tool bad about your race. The weather reports were all over the place leading up to the race. It was warm in the sun and cool in the shade

I had planned to run in shorts but changed after my warmup 45 mins before the race. Staying at the hotel made it very easy to make a quick switch. I ended up wearing running tights and a long sleeve shirt with yellow t shirt over it (to make is easier for family to spot me)

Awesome job - any race is a success when you can pull off your last mile being the fastest. I bet you passed a lot of people down the stretch.

Thanks. It was a great feeling at 10 miles knowing I had plenty in the tank. Also, my training time trials and 5k race earlier in the month helped me prepare mentally for the race. I knew I could hold the 7:15 pace the last few miles no matter how tired I was because I had run the 5k and trials at faster paces for 2+ miles when tired. That's the kind of mental toughness I needed in the marathon last year. I cant wait to finish strong in my next races. I dont think a single person passed me in the last 4 miles that I didnt repass later on. Well except for one woman, she smoked me!

Legs feel pretty good

 

[BleacherFan]

I knew I could hold the 7:15 pace the last few miles no matter how tired I was because I had run the 5k and trials at faster paces for 2+ miles when tired. That's the kind of mental toughness I needed in the marathon last year. I cant wait to finish strong in my next races. I dont think a single person passed me in the last 4 miles that I didnt repass later on. Well except for one woman, she smoked me!

Legs feel pretty good

That and I wonder if 'muscle memory' had anything to do with it. I don't know if I buy any of that memory stuff - or whether it was partly due to your smart racing strategy. I guess that's why I've grown to like the progression runs - getting your legs to run faster when partially tired.

 

[underhandtofirst]

That and I wonder if 'muscle memory' had anything to do with it. I don't know if I buy any of that memory stuff - or whether it was partly due to your smart racing strategy. I guess that's why I've grown to like the progression runs - getting your legs to run faster when partially tired.

I wrote the race director and he said the HM course is actually 62 yards long (.035 miles) and the marathon course is exactly right. This actually lines up almost exactly with my numbers. I ran the last .145 in just about 6 min/mi pace.

Some of the kick was adrenaline because I could see I was catching a group of 10 runners I had been following for 4-5 miles. Much of the kick had to do with the time trials and 5k I had run. I knew I wouldnt die if I started early.

Good pacing had something to do with it also, I do wonder if I had a bit too much and if I should have run a bit harder. In any case, it was a race I'll definitely look back on as far as pacing and strategy go.

 

[TallerThanPedroia]

Gratz to you recent racers. I ran this morning for the first time since 1/13. Two quick miles, felt great, though I didn't miss breathing hard in cold air.

 

[sass a thon]

I ran a 15K today - my first race since buying the Garmin 205. It made such a difference, I can't imagine running without it at this point.

Weather was good - 58 at the start with a slight misting. It was a bit humid for me, but I'll take that over hot and sunny any day. I finished in 1:26 which isn't great, but it is 17 minutes better than the 15K I ran last September (on a hot and humid day).

Anyway, back to the Garmin. Even better than finishing the race is getting home, looking at my splits, and realizing what a well timed race I ran. I was consistently around the 9:20m/m mark and I finished my last couple of miles much faster. As a still somewhat new runner, it is really encouraging. So for any of the newer runners in this thread don't have a Garmin, I can't really recommend it enough. Only $150 on Amazon for something that will really change the way you run.