March 2017 Running Challenge
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@dkbambe - I hope the leg heals quickly! Those first few days after a race are not usually a good time for injury as many things are already weakened and recovering. Keep on being careful like you were today.1
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@dkabambe - so sorry you are hurt from your fall. You are wise to not run through pain that sharp.
@MobyCarp - your comment about the canned marathon plans and "life happens" -- so true! I wonder if anyone actually followed any canned marathon plan exactly as it is listed. I don't see how unless they have no family/friends, no job, no injuries, no illnesses, no hangovers.
I think something is off with my thyroid. I did switch meds about 2 months ago (from generic to non-generic)... I don't know why that happened I wasn't having problems but that's what they sent me. I am just too tired and my weight is creeping up. Need to make an appt but just so busy and since I missed a week with flu, I am behind where I need to be to prepare my students for AP exam in May. But health should come first, so I will make an appt.
3/1 - 3.3 miles
3/2 - 4.1 miles
3/3 - rest day
3/4 - 34 miles biking
3/5 - 28 miles biking
3/6 - 4 miles + strength training
3/7 - 4.5 miles
3/8 - strength training
3/9 - 4.6 miles
3/10 - 4.1 miles
3/11 - 34 miles biking
3/12 - 40 miles biking
3/13 - rest day
3/14 - 5 miles
3/15 - 6.1 miles
3/16 - 3.6 miles
3/17 - strength training
3/18 - 44 miles biking - very fast!
3/19 - 40 miles in the wind - ugh - awful ride
3/20 - rest day
3/21 - 4.5 miles
3/22 - strength training
3/23 - 4.2 miles
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@7lenny7 I'd read about that before (to try running a short distance barefoot on concrete to help improve form), and it's something that I still keep in mind even today when I'm running. Everyone's different, but I think it's certainly helped me to stay injury-free over the miles.
Today's early morning run was with the group; I may run again later tonight instead of tomorrow morning as rain is predicted; I'll see how I feel.
01 - 13.30
02 - 9.87
03 - 18.13
06 - 13.37
07 - 7.13
08 - 13.37
09 - 10.27
10 - 18.43
13 - 13.34
14 - 10.66
15 - 13.36
16 - 11.63
17 - 13.36
18 - 7.12
20 - 13.36
21 - 12.23
22 - 13.37
23 - 10.26
Total: 222.56 / 200 miles
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Date Miles today - Miles for March
3/1 5 miles - 5
3/2 10 miles - 15
3/3 3.1 miles - 18.1
3/4 20 miles - 38.1
3/5 REST DAY
3/6 7 miles - 45.1
3/7 7 miles - 52.1
3/8 REST DAY
3/9 7 miles - 59.1
3/10 REST DAY
3/11 14 miles - 73.1
3/12 REST DAY
3/13 10 miles - 83.1
3/14 10 miles - 93.1
3/15 REST DAY
3/16 10 miles - 103.1
3/17 3.1 miles - 106.2
3/18 18 miles - 124.2
3/19 REST DAY
3/20 10 miles - 134.2
3/21 10 miles - 144.2
3/22 6.2 miles - 150.4
3/23 10 miles - 160.4
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
Rocket City Marathon - 12/10 << 2:44:41
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Marathon - 4/29
Hill Repeats this morning. I also did a couple of 1 mile tempo intervals thrown in. Overall, I did 10 miles this morning. Trying to get in as much "speed" work as I can.6 -
3/1 - Hate starting a month on a rest day.
3/2 - 5.0 miles.
3/3 - Grrr...overslept this morning and have commitments after work. No run. Unwanted rest day!
3/4 - 6.0 miles.
3/5 - 3.1 'mill miles, then upper body weights.
3/6 - Life got in the way. Had to get kids up and going early.
3/7 - WINDY 4.38 miles.
3/8 - 3.45 'mill miles, then upper body weights.
3/9 - 4.8 treadmill miles at Trek class.
3/10 - Unplanned rest day.
3/11 - 4 'mill miles.
3/12 - 7 windy miles. Longest run in 5 months. Plus, negative splits...woot!
3/13 - Another rest day. I am totally slacking.
3/14 - 5.1 treadmill miles at Trek class. Lots of speed/"hill" combo today.
3/15- 3.42 treadmill miles, then upper body weights.
3/16 - 5.05 treadmill miles at Trek class.
3/17 - Bodypump, then 2.25 treadmill miles.
3/18 - 7.3 mile group run.
3/19 - 4.05 hot miles.
3/20 - Rest day.
3/21 - 5.0 miles.
3/22 - 3.4 'mill miles, then upper body weights.
3/23 - 5 treadmill miles at Trek class.
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@7lenny7 I had a similar situation with my calf last week. I did a couple of miles at tempo pace and just as I was about to do a third, bam, my calf hurt really bad. I slowed down immediately and kept an easy pace for the remainder of my run. And for a couple of days I stayed very easy recovery pace while my calf started to feel better. very similar to what you were describing. A few days later, I was able to go back to a tempo workout with no calf problems. So it sounds like mine was not as bad as your situation.
I read about running barefoot on the grass for a 100 meters at a time to learn natural form but never ventured off and did it. Your post intrigues me and I may try the barefoot running thing as well as getting a pair of minimalist shoes for some workouts to see if that helps my form.3 -
3/1 6
3/2 4.5 + 6 x strength circuits
3/3 8.5
3/4 6.2 + 60' athletic conditioning
3/5 7.5 EZ pace
3/6 7.25
3/7 4.5 + 6 x strength circuits
3/8 7.3
3/9 4.5 + 6 x strength circuits
3/10 8.75
3/11 6.2 + 60' athletic conditioning
3/12 7 EZ
3/13 7.25 with 2 x 1 miles at 10k, 4x 800m @ 5k
3/14 4.5 + 6 x strength circuits
3/15 6.4 (HARD!)
3/16 4.5 + 6 x strength circuits
3/17 8.15 8 x supersets (1200m)
3/18 7.2 +60' athletic conditioning
3/19 7.5 + lovely hike in the mountains
3/20 4.5 + 6 x strength circuits
3/21 7.3 with 7x1000m @ 5k pace
3/22 7
3/23 4.5 + 6 x strength circuits
147/175
Only 8 more days until Spring Break and a few days vacation in FL! Please may it go quickly! I need a little sun. And the beach. And the nice, flat roads.7 -
I made it through the week running 3 miles each day. And to think I was a little worried about it being too much, too soon! I have actually felt like I need to kick things up even more, actually!
Now that my runs "feel" right, my Garmin data is matching up, and I also feel like I can comfortably go further than 3 miles for easy runs, I believe am ready to start a base building cycle.
I plan to kick it off with an 8 mile long run attempt. Truth be told I just plan to run as long as I can up to 8 miles or 2.5 hours, whichever comes first, with the option to quit if something other than "feeling tired" comes up, and an option to go up to 10 miles if things feel amazing for some reason but with the firm 2.5 hour limit remaining. I will also see if bumping up to 4 mile easy runs the rest of the week is doable.
The mileage increase is pretty crazy, but so was this week compared to last, and I have plenty of strength and energy to spare after this weeks near doubling of mileage. I went from 10.5 mpw to 18. This next week could go from 18 to 28. It will be my last increase like this, however. Reason being that I am really running next week based on time more tgan mileage. I am gunning for 55-60 minute easy runs, and one 2.5 hour long run, then repeating that "distance" for 3 weeks. So no more mileage increase until probably 4 weeks from now.
OK, enough yabbering, nobody is probably reading anyway! Hope everyone has a great day, be it running, resting or recovering!
3/4 - 3 miles
3/5 - 1.5 miles
3/6 - 1.5 miles
3/7 - 1.5 miles
3/8 - 1.5 miles
3/9 - 1.5 miles
3/10 - rest
3/11 - 3 hilly miles
3/12 - 1.5 zippy miles
3/13 - 1.5 hilly miles
3/14 - 3 miles
3/15 - 3 miles
3/16 - 2 miles
3/17 - rest
3/18 - 3 miles
3/19 - 3 miles
3/20 - 3 miles
3/21 - 3miles
3/22 - 3 miles
3/23 - 3 miles
42.5 of 38 miles total
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I like all this talk about how people think about the whole barefoot/natural/midfoot strike. I'll share my experience with it a little more, because I made a conscious decision to change to a midfoot strike.
I never used to be a runner, so all I had ever done were things like the 1 mile run in high school gym class for the annual physical fitness tests. I was a heelstriker, never thought about it AT ALL, because I just didn't run. My 'sport' was dance. A couple times down the years I tried to get into running for weight loss/fitness reasons, and never kept up with it because I would get really bad foot numbness (again, I didn't really put any thought/research into it, didn't have proper shoes, etc). Finally, around 2011, I was on a mission to get fit and ended up losing around 70-80lbs. I was an elliptical bunny for my cardio, lol, doing 60-90min intense sessions. One day, I couldn't get to the gym but wanted more of a burn than going for a walk, so I decided to try running again. Because I was trying to avoid the foot numbness issue I actually did some research that day, and came up with trying to strike with my midfoot and using a particular lacing technique on my shoes. I went out that evening and ran 4 miles (this was also the moment in time when I became addicted to running, lol), by far the furthest I had ever gone, and had no foot numbness at all.
Looking back on it now, I don't think it was the midfootstrike that stopped the numbness, I think it was weighing less, the lacing technique, and having shoes that worked for me (because to this day, I still have a struggle finding shoes that don't cause some level of numbness). But, at the time, I attributed the lack of numbness to how I was landing and just continued from that point always focusing on striking that way. Now, if I try to make myself land on my heel it just feels weird, and like I'm landing much harder. I genuinely feel much lighter on my feet when midfootstriking. And it just makes sense to me too, because as others have said, if you take your shoes off and run, you are absolutely NOT going to be landing on your heels. I think it's a good idea, even if you don't end up changing your footstrike, for everyone to just try the shoe-less experiment to get that experience. It really helps you think about the way you make contact with the ground.
Anywho, sorry for the ramble, just thought it might be helpful to share my own personal experience with this concept. Today is a no run day for me, and thank goodness, because I beat up my legs yesterday between the windy 8 miles at lunch and a bunch of leg stuff last night while strength training. Gotta love the DOMS! Tonight will just be a fun zumba class.6 -
I ran 7.8 miles last night. I would have done 8, but I was at 7.8 when I got back to my car and it was getting dark, so I decided to call it good. Anyway, my legs felt great. Hardly any hamstring pain. A little tightness, but much better than most recent runs. I wore my Brooks Ghosts for this run. I don't usually wear these shoes because I ordered them on line and they are about a half size too big and I also don't like the lack of cushioning compared to my Kayanos (I have metatarsal edema). The Brooks Ghosts have a 12mm drop, as opposed to the 10mm in the Kayano. I am not sure if this has made any of the difference, but I think I mentioned before that my hamstring problems started right around the time I got my Kayano 22s and there is a noticeable difference in the heal design versus previous models. Anyway, I think I am going to head to the running store tonight to look for a new shoe. I hate doing this so close to the marathon, but I can't help but think now more than ever that my shoes are the source of my problems.
In other news, I am currently at 69 miles for the month. Obviously not where I planned to be, but not too bad considering where I was March 1st. I have also done 5+ hours of cycling and a gazillion hours of stretching and strength training. I think I will likely finish this month out right around 100 miles and then start April off with a 20 miler.6 -
_nikkiwolf_ wrote: »autumnblade75 wrote: »Yeah - The Merrell Bare Access Arc 3's were my "Magic Shoes." I don't really think they change how your footstrike lands, so much as they really do a good job training you to land gently. Or you hate them forever and you go back to traditional shoes. The Arc 4's do work, but they got a little bit narrower in the toe, and a little bit more shoe, all around. Does anyone have any recommendations for something with a 0 drop that's *less* padded, but keeping a single large toebox, and none of those ridiculous toe pockets?
If not, I've read that the Vapor Glove should be a good replacement with the same fit, and a bit lighter on top.
Amazon describes a "Merrell Women's Road Glove Dash 3 Trail Running Shoe" that kind of confuses me. It's been on my radar, and I might get around to grabbing a pair - I like the blue color I keep finding. The Vapor Gloves aren't as pretty, but I think they might be even less shoe - which is what I think I may have asked for. Yeah - I need like, $1000, to buy all the shoes I want to try. So that they can discontinue all of them...0 -
03/02: 4.05 mile easy run, 9:29 pace
03/04: 3.04 mile easy run, 9:31 pace
03/05: 10.07 mile long run, 9:28 pace
03/06: 3.05 mile easy run, 9:32 pace
03/08: 4.01 mile easy run, 9:32 pace
03/09: 6.03 mile run - 4 mile tempo, 8:08 average pace
03/10: 4.05 mile easy run, 9:32 pace + 20 min XT
03/12: 12.05 mile long run, 9:28 pace
03/14: 5.00 mile tempo run
03/16: 4.19 mile easy run, 9:41 pace
03/17: 4.08 mile easy run, 9:29 pace
03/19: 10 mile race - 1:19:00 - new PR!!!
03/20: 3.07 mile easy run, 9:30 pace
03/22: 4.08 mile easy run, 9:20 pace
Total: 77.12 miles
Notes:
Got back home last night from visiting my family in FL! Only 234 new posts to catch up with -_-
Some quick updates- Florida was awesome and the weather was amazing!! I had a really wonderful time visiting my family and enjoying the warmth And best of all, the 10 miler that I had been training for went SO well, even better than my most optimistic goals! Picture and short race recap are below
Some snapshots from the Excalibur 10 Miler- mom and I in matching outfits that I made for us; obligatory watch and medal picture; finisher medal and AG award (Excalibur letter opener); coming down the homestretch with the finish line in sight; receiving my AG award.
I went into this race hoping for a 1:22:30 finish, almost three minutes slower than last year (my PR), which seemed reasonable given my injury and resultant time away. I started off a little fast because I knew that miles 3.4-5.5 were on sand (which slowed me down a lot last year!). Well, I hit the sand this year and continued to hit sub-8:05 pace. I got to the 5 mile split at 40:18 (gun time) still feeling really really great, and at that moment I knew I had it in me to PR! Stepped it up a bit and ran the last five miles at sub-7:50 pace, with the last mile in 7:18! Crossed the finish line at 1:19:00 (chip time), which is a 39 second PR! I was second in my age group, which is exciting because the award is an Excalibur letter opener Overall, a very fantastic race and I’m incredibly proud of myself for how well I did! Also, my mom and I were really cute in our matching outfits and got a lot of compliments on them
Hope all is going well! I'll try to catch up with all the posts when I can
Training For:
03/19: Excalibur 10 Miler (Viera, FL) 1:19:00 - new PR!
04/23: Ravenswood Run, 5K (Chicago)
05/21: Chicago Spring Half Marathon
10/08: Chicago Marathon
11/26: Space Coast Half Marathon (Cocoa, FL)16 -
It was a bit too windy out this morning, so another 5 miles on the dreadmill.
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@7lenny7 I had a similar situation with my calf last week. I did a couple of miles at tempo pace and just as I was about to do a third, bam, my calf hurt really bad. I slowed down immediately and kept an easy pace for the remainder of my run. And for a couple of days I stayed very easy recovery pace while my calf started to feel better. very similar to what you were describing. A few days later, I was able to go back to a tempo workout with no calf problems. So it sounds like mine was not as bad as your situation.
I read about running barefoot on the grass for a 100 meters at a time to learn natural form but never ventured off and did it. Your post intrigues me and I may try the barefoot running thing as well as getting a pair of minimalist shoes for some workouts to see if that helps my form.
@Stoshew71 another thing I noticed during my run Tuesday was that if I concentrated on greater flexing of my calf muscle on the push off, that also greatly reduced my calf pain.
Digging around the interwebs I think i figured out why both of these things helped reduce the pain. When you heel strike, you have a greater tendency for ankle dorsiflexion (bending your ankle so your toes go up), stretching out the calf. When it's stretched out, it has less additional range of motion, reducing the capacity to absorb any impact. On a forefoot strike, you tend to have planter flexion (bending your ankle to your toes go down), shortening your calf muscle which gives it a much greater available range of motion during landing to better absorb that impact.
Since 90% of my issues with running pain are in my right calf muscle (which sustained a pretty bad Grade 2 strain years ago when I was coaching soccer), this merits a further investigation and experimentation for me.
http://runforefoot.com/forefoot-running-prevent-medial-calf-pain/
The more I read about minimalist/barefoot running, the more interested I become, particularly as it relates to decreased injury rates.
@ariceroni awesome job on the race!! Love the costumes too!
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@ariceroni Excellent! Looks fun.
I've been taking things slow partly due to the knee issue from Sat. and partly due to some BG issues I've been having over the past week (not sure if there are any other type 1's here, but it adds an extra element of suck to managing physical activity). Anyway, I'm still going to run the 10K on Sat. as a training run for the more difficult 12K on 4/1.
The 10K is on mixed terrain - it says there is some paved, some gravel, and some dirt. It's very rural, but the route is listed. It is a "fun run" and informally timed, so I'm not exactly trying to win... it is just to get a run done with a race atmosphere. The mixed terrain has me curious, though. Google maps only has streetview for one of the roads (yes, it is that rural), which is gravel. Intersections with other roads show gravel as well. I'm not sure where the pavement is at, but they say the 5K is completely paved, so the starting point must be paved. Indeed, photos from last year clearly show the starting point (it is a church in the middle of nowhere, so very easy to spot in race photos where it is in the background) on what appears to be a paved road in photos. Google maps doesn't have streetview for that road, but does for a gravel road that intersects 2 other roads included (the route is mostly rectangular). Google streetview shows gravel on both roads at the intersections. This must mean that the starting point is paved (from photos) heading east, turns south to gravel (based on Google streetview image further along in the course), then turns west onto a gravel road (as seen in streetview) before turning again onto a road which can't be identified by streetview... this must be the dirt. There are photos last year from a dirt road (former road?) that is mostly washed out (I wouldn't suggest taking anything beyond a tractor or maybe a 4WD).
My question is this: What shoes should I wear?
I have a separate set of shoes for roads and trails. The road shoes (Hoka One Clifton) have a lot of padding, but not as much grip, are not waterproof, and don't have much protection on the front for stubbing on rocks, roots, etc. The trail shoes (Ahnu) are waterproof, have better grip, have one of those solid front pieces (not sure what it is called), but also have less padding. The trail shoes are going to be less comfortable on gravel due to the smaller amount of padding, but the road shoes are going to make some serious challenges of slipping on the dirt areas (which I expect to be muddy due to rain the prior day and morning before-hand). I'm leaning towards the trail shoes, despite that the gravel will be less comfortable. Any advice from those experienced on varied terrains?0 -
Date - Mi - MTD
3/1 - 1.26 - 1.26
3/2 - 6.00 - 7.26
3/3 - 1.43 - 8.69
3/6 - 3.55 -12.24
3/7 - 1.20 - 13.44
3/8 - 6.00 - 19.44
3/9 - 4.20 - 23.64
3/10 - 1.23 - 24.47
3/11 - 8.78 - 33.25
3/12 - 1.00 - 34.25 + 17mi biking
3/13 - 4.00 - 38.25
3/14 - 3.52 - 41.77
3/15 - 2.41 - 44.18
3/16 - 5.51 - 49.69
3/17 - 1.28 - 50.97
3/18 - 9.01 - 59.98
3/21 - 3.05 - 63.03
3/22 - 1.10 - 64.13
3/23 - 6.03 - 70.16
Completed my goal of 70mi for this month! Will try to go for 80 so I average roughly 20mi per week.5 -
Hi fellow runners!
Aim: 120k
3/2: 1.5k -warmup for strenght training-
3/3: 11.6k -5.49 min/km-
3/4: 4.4k -wu and cd for strength training-
3/5: 10.7k -Perfect trail, a little bit tired at the end-
3/8: 6.5k -easy incline-
3/9: 8k -treadmill, intervals-
3/11: 6k -last shake out before race-
3/12: 13k -Trail Race-
3/14: 5k -cool down from race and from strength training-
3/15: 4k -cool down-
3/16: 6.2k -empty stomach early morning run-
3/20: 1.3k -walk/run at gym-
3/22: 2k -cool down from strength training-
3/23: 7.2k -soft ground, easy-
Back in business.. well almost..
SUM: 87.4/120k
Stay free of injuries!8 -
@midwesterner85 The 1st HM I did last year was on mixed terrain. I didn't realize this and wore my road shoes. The dirt and gravel paths were relatively flat and wide. They definitely were not technical in nature, so I'd wear the road shoes again in a heartbeat. My road shoes are lighter and faster than my trail shoes.
I'm not sure if you know whether the dirt/ gravel portions are easy or technical. If they are easy, I'd wear the road shoes. If they are technical with single track, hills, large rocks/obstacles, I'd wear the trail shoes so you have the traction you need.0 -
midwesterner85 wrote: »My question is this: What shoes should I wear?
@midwesterner85 I put a lot of trail miles on my road shoes before I got around to buying dedicated trail shoes and the reality is, most trails I run would be fine for road shoes. I think trail shoes hold up the rigors of trail running better in the long run for a few miles here and there, you're not going to beat up the road shoes. I recently had a 7 mile run on very hilly, sometimes rocky terrain in my ASICS Gel-Nimbus with no issue. I've never worn Hoka's so I can't comment on how well those would work for you.
Road shoes may be better for mud in certain conditions. Depending on the consistency of the mud and the tread on the shoe, the more aggressive tread on the trail shoe could pickup and hold the mud, making them heavier. The best mud tread I've seen is one which is almost spike like, such as my Salomon Speed Cross shoes. The protrusions are deep but widely spaced to allow it to shed mud quite well.
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