The Iguana
Footballguy
Rolled my ankle in a stupid manner this morning on a run. Currently growing a baseball there as I ice it... Not good.
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Ran a 10k - Official Thread (11 Viewers)
- Thread starter Ned
- Start date
Ned
Footballguy
gruecd
Footballguy
gruecd
Footballguy
gianmarco
Footballguy
I just handed her my phone and showed her these two posts and she just shook her head.
Say what?!
gruecd
Footballguy
I know it was the smart decision to not race today....but I should've raced today. Instead, I went out for a long run, knowing I wanted to do at least 12, maybe more. It was a picture perfect fall morning with temps in the 40s and clear skies. Started nice and easy with the first couple of miles at 8:33 and 8:16 and progressively got faster. Ended up doing 18 miles with the last two miles at 6:55 and 6:48. Overall average 7:33/mile. I'm convinced that I could've run sub-86 in the half today.
Texted my coach, and he replied, "There is no freaking way I wud have guessed that LR wud have gone that well after the way your ankle felt on fri. How the hell did that happen?"
My response? Fresh legs. Given my cumulative mileage base, I think he's really onto something with having me do fewer really long runs (only two 20-milers this cycle) and more faster MLRs. For me, less definitely seems to be more.
Texted my coach, and he replied, "There is no freaking way I wud have guessed that LR wud have gone that well after the way your ankle felt on fri. How the hell did that happen?"
My response? Fresh legs. Given my cumulative mileage base, I think he's really onto something with having me do fewer really long runs (only two 20-milers this cycle) and more faster MLRs. For me, less definitely seems to be more.
gruecd
Footballguy
bushdocda
Footballguy
Self reply!
Tried this today with one prerun and one around mile 8 I think (100 kcal each) and carried 12 oz water. Strange half jello like consistency and neutralish sweet flavor. Energy was even and felt good the whole 2.5 hours plus. Not sure if bc of fuel or bc it was cool temps. I’ll probably try again at a faster pace sometime in the next month but no reason not to think I’ll give it a shot on race day.
@gruecd any fuel on beastly fast finish training run like today?
bushdocda
Footballguy
JAA
Footballguy
JAA
Footballguy
mr. furley
Footballguy
wound up running in a 5k yesterday. the route goes right past my house so how could i not?
turned out the thing was a sort of steeplechase with jumps over hay bales, running through tires, jumping over hurdles
finished 5th in my AG!
out of 7
turned out the thing was a sort of steeplechase with jumps over hay bales, running through tires, jumping over hurdles
finished 5th in my AG!
out of 7
Ned
Footballguy
I feel like I have a semi-legit workout week to talk about for the first time in forever.
This was a tough week to get workouts in with work being insane, kids’ soccer schedule, and my brother getting married this weekend.
Mon - 6mi @ 9:09/151. Legs were tired from Sunday’s 20mi Ride (longest I’ve ever gone on the road bike).
Wed - 20mi road bike with my brother. The bike path is pancake flat so it’s easy to maintain pace. Like everything else with him it slowly turns into a competition. We pushed the last 4mi or so. He slowly dropped me inch by inch. The burn you experience pushing on the bike is pretty unique; my bike fitness sucks balls.
Fri - 6mi with 2-3 at LT. I wanted to see where I was at now that I’ve started to adjust to running semi regularly again. Went 7:24/7:27 and hoped to do a third mile, but my quads were still torched from Wed’s ride and my HR was creeping.
Sat - 8mi @ 9:19/149. I knew I had to run first thing in the AM or not at all for the weekend with the wedding Sat night. :X First time I’ve seen an avg HR under 150 in a long time. My legs were dead the whole time, but I felt really good energy-wise at the end and cruised it in on the last mile at 8:27. I was happy that felt like a smooth effort.
This was a tough week to get workouts in with work being insane, kids’ soccer schedule, and my brother getting married this weekend.
Mon - 6mi @ 9:09/151. Legs were tired from Sunday’s 20mi Ride (longest I’ve ever gone on the road bike).
Wed - 20mi road bike with my brother. The bike path is pancake flat so it’s easy to maintain pace. Like everything else with him it slowly turns into a competition. We pushed the last 4mi or so. He slowly dropped me inch by inch. The burn you experience pushing on the bike is pretty unique; my bike fitness sucks balls.
Fri - 6mi with 2-3 at LT. I wanted to see where I was at now that I’ve started to adjust to running semi regularly again. Went 7:24/7:27 and hoped to do a third mile, but my quads were still torched from Wed’s ride and my HR was creeping.
Sat - 8mi @ 9:19/149. I knew I had to run first thing in the AM or not at all for the weekend with the wedding Sat night. :X First time I’ve seen an avg HR under 150 in a long time. My legs were dead the whole time, but I felt really good energy-wise at the end and cruised it in on the last mile at 8:27. I was happy that felt like a smooth effort.
Brony
Footballguy
My mileage situation is different than others on here, but after a good chunk of months trying to follow the less is more approach to pace (ie most miles at a slow pace), I'm not seeing the results. My fitness is worse off than when I just run by feel. Injury situation /leg health is no different either.
Everyone's situation is different, but I'm just not seeing this approach for me.
Everyone's situation is different, but I'm just not seeing this approach for me.
-OZ-
Footballguy
Yep, that's my biggest concern too.
Biggest difference between running and cycling imo is the ability to keep going on the bike when you're drained, and recover while moving. I know guys like duck can do that while running but many of us need to stop, recover and then we're lucky (and BMFers) if we can get back out there.
But that seat can get downright painful at times.
JAA
Footballguy
So you didn’t finish last? :beer:wound up running in a 5k yesterday. the route goes right past my house so how could i not?
turned out the thing was a sort of steeplechase with jumps over hay bales, running through tires, jumping over hurdles
finished 5th in my AG!
out of 7
JAA
Footballguy
That’s awesome! Sounds like you are pushing yourself hard. Don’t forget to give yourself an off week at some point. I like the 3 weeks on, 1 week off.I feel like I have a semi-legit workout week to talk about for the first time in forever.
This was a tough week to get workouts in with work being insane, kids’ soccer schedule, and my brother getting married this weekend.
Mon - 6mi @ 9:09/151. Legs were tired from Sunday’s 20mi Ride (longest I’ve ever gone on the road bike).
Wed - 20mi road bike with my brother. The bike path is pancake flat so it’s easy to maintain pace. Like everything else with him it slowly turns into a competition. We pushed the last 4mi or so. He slowly dropped me inch by inch. The burn you experience pushing on the bike is pretty unique; my bike fitness sucks balls.
Fri - 6mi with 2-3 at LT. I wanted to see where I was at now that I’ve started to adjust to running semi regularly again. Went 7:24/7:27 and hoped to do a third mile, but my quads were still torched from Wed’s ride and my HR was creeping.
Sat - 8mi @ 9:19/149. I knew I had to run first thing in the AM or not at all for the weekend with the wedding Sat night. :X First time I’ve seen an avg HR under 150 in a long time. My legs were dead the whole time, but I felt really good energy-wise at the end and cruised it in on the last mile at 8:27. I was happy that felt like a smooth effort.
JAA
Footballguy
SteelCurtain
Footballguy
Agree with this. This is why I like Hanson’s. Similar philosophy.
After Boston 2018, i went into slow mile mode, lots of them for the summer. As i prepare for my pacing gig and ultra, I’ll stick with slow miles.
But Boston 2019 training will again try to be similar to a lot of the stuff you are doing now.
cant wait to see how your marathon goes
Brony
Footballguy
I understand the premise of the go slow method - 10 miles at 9:00/mi pace may be more beneficial than 5 miles at 7:30 pace (for example). My problem is that pushing the mileage over 6 per run starts to cause calf strains, so I get 6 miles at 9:00/mi pace which I don't think is doing me better than 5 miles at 7:30 pace. I'm not planning to do every run as a mock race, but I will do more up tempo miles and listen to the body as I do so.
On the few occasions that I'm doing a true tempo run, it's probably between 7 and 7:30 pace.
Juxtatarot
Footballguy
gruecd
Footballguy
Thanks, boss. Ankle feels fine today, but man, my legs feel almost like I ran a marathon yesterday. Left quad and right hammy just sore. Did an easy 7-mile recovery run this morning, and thankfully just an easy 5/5 double tomorrow.
gruecd
Footballguy
Thanks, man. If you're really serious about Boston, I could put you in touch with my coach. Only $97 per four weeks. The accountability alone is worth it.
gruecd
Footballguy
tri-man 47
Footballguy
IMO, succeeding at the 5K/10K level calls for a mix of both aerobic ability and leg strength/rotation. While the long, slow miles are a way to accomplish both, I believe you're right in approaching it in another manner - shorter runs (up to 6 miles) at a moderate or fast pace. Instead of prioritizing the aerobic dimension (critical for long races like marathons), you're developing the leg strength/power needed for shorter races and getting sufficient aerobic development to support that.Brony said:
TL
R - Makes sense to me.
SFBayDuck
Footballguy
We all know that training stress + recovery is what leads to fitness gains. So when looking at LSD-type runs it needs to be "stressful" enough, which means volume. If it's easy for you to run slowly for 6 miles at 9:00 pace and you can't bump that up that volume to 8-9-10-20 miles at 9:00 pace, then it's not going to lead to improvement.Brony said:
TL
R - Makes sense to me.
ChiefD
Footballguy
Go stay at a Holiday Inn Express tonight. Re-read the above.
Wake up tomorrow enlightened. Wala!
Ned
Footballguy
Lehigh98
Footballguy
Update: I hit my 50th ride the other day and I'm at about 44 days straight without missing a day. I started looking up info on the Peloton studio in NYC and may head up there with the wife for my 100th ride which could be around 11/10. We may take the day off Friday, head up and do a class and then grab dinner / drinks, stay there at a hotel in the area and hit another class in the morning before heading home. Lots of good reviews on the studio so looking forward to checking it out.
In other news, my 7th grade son who started the first year of XC has been shut down. Had alot of pain in his groin / front hip area. Had an X-ray and no damage but he's in PT and not allowed to start XC and soccer back up until he's pain free. He's not sure if he did something specific to tweak it. Maybe having XC and soccer each 4x a week was a little too much. XC may be just about over by the time he can start running again though. He only participated in two meets and one was after the injury when he was trying to run through it. Better luck next year I hope.
Brony
Footballguy
Juxtatarot said:
TL
TL
Not sure whether to be confident or scared.
ChiefD
Footballguy
gruecd
Footballguy
Did a little schedule re-arranging this week to better suit a little road trip with the wifey this coming weekend. Probably not the smartest idea coming off an injury, but I basically took my Thursday rest day and postponed it until Sunday, shifting my Friday-Saturday-Sunday runs forward a day. So now:
Today - 5/5 double GA
Wednesday - 10 with 8 x 4 min at increasing speed (probably gonna do this on the TM, start at 9.2 and increase 0.1 each rep, so 6:31 down to 6:04)
Thursday - 10 GA
Friday - 15 (first 10 @745-800, last 5 @700-710)
Saturday - 9 GA
Sunday - rest
Today - 5/5 double GA
Wednesday - 10 with 8 x 4 min at increasing speed (probably gonna do this on the TM, start at 9.2 and increase 0.1 each rep, so 6:31 down to 6:04)
Thursday - 10 GA
Friday - 15 (first 10 @745-800, last 5 @700-710)
Saturday - 9 GA
Sunday - rest
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Juxtatarot
Footballguy
gruecd
Footballguy
I can handle the mileage. And I'll "cheat" a little bit on Friday. Gonna run an out-and-back that's slight uphill on the way out and slight downhill on the way back. I'll make a concerted effort to keep the GA runs between 7:45-8:00 pace and not let it creep down into the 7:30s or faster....like I did this morning.
pbm107
Footballguy
Why on the treadmill? Is it going to rain on Wednesday because the temperature at least here is starting to get good.
gruecd
Footballguy
Temperature will be great. I've actually just kinda learned to like doing intervals on the treadmill. Removes some variables and allows me to really dial in the pace. I also figure that the softer surface might be a nice break for my ankle.
But yeah, I should have temps in the low- to mid-40s for all the rest of my runs this week!
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MAC_32
Footballguy
Do you think there's any correlation between increasing treadmill usage and your recent ankle injury?Temperature will be great. I've actually just kinda learned to like doing intervals on the treadmill. Removes some variables and allows me to really dial in the pace. I also figure that the softer surface might be a nice break for my ankle.
But yeah, I should have temps in the low- to mid-40s for all the rest of my runs this week!
Juxtatarot
Footballguy
Brony
Footballguy
gruecd
Footballguy
Nah, I think I've only been on it three times since the beginning of August.
The sports medicine doc that I saw on Friday actually thinks it might have been indirectly related to my SI joint being out of whack.
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gruecd
Footballguy
LOL no idea, but it honestly zapped the inflammation right out of there, and it feels good as new. The only time I'm even remotely aware of it is when I run steep hills. Everything else, no problem.
Brony
Footballguy
gruecd
Footballguy
Yeah, man, I'm lucky. A little less than 3 more weeks of building, capped off by my 2nd and final 20-miler of the cycle on 10/13, and then it's taper time!
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tri-man 47
Footballguy
Dances With Dirt Trail Relay - Hell, MI
This is always a great event - a 100K team relay. I end up looking forward to the camping with the guys as much as the race itself with our team, #Viagra ("run hard!"). The weather was ideal - nights dipping down below 50, and race day temps in the 60s. A couple of the guys (including @2Young2BBald) drove in and set up camp on Thursday, while the rest of us arrived Friday afternoon. After checking in at the site, we chilled at the campground with a good fire and some beverages.
I had four legs this year since a couple of us have been more actively training than others. However, I was dealing with an inflamed hip for a couple of weeks before the race. I laid low for several days before the race, but to no avail - the hip flared back up big time during my first mile on the course ...and I was scheduled for 4 legs and 20.8 hilly miles! I was spared the wet and swampy legs this year, though the trade-off was mileage and hills. Total elevation gain over my four legs was about 2,000 ft spread over all the legs. ...a lot for this city boy.
Leg 1: 4.6 miles. A conga line for quite a while as we funneled onto the trails. Although the hip flared up, I was able to hold a good pace throughout, in part due to some dirt road sections. But that was it for any sort of good pacing for the day.
Leg 8: 4.0 miles. The start included some road sections, but the hip was a severe limitation. I couldn't 'reach' with my stride at all, so I had to resort to quick-stepping it. Frustrating! Early on, we had two really big hills, the second of which is called the dirt ladder, which is was. The best ascent was using hands and feet to climb it.
Leg 11: 6.0 miles. Just a great trail throughout winding through the hills. These final three legs for me had about 20-25 minutes of rest between each as we accelerated our starts and tracked our 'cheat' time, as allowed, to finish earlier. I'd have loved to run this on good legs. Instead, I had to fight to keep a low 10 minute pace going.
Leg 15: 6.2 miles. A steady grind. I like to do this one so the other guys can started on their bloody mary's. But it was so hard with the pain. I was too tired to run up the hills. For downhills, I had to adopt a weird gait because it hurt to put full weight on my leg - a quick, light step on the ball of my left foot (with the sore hip) and then full weight on the right foot ...ker-PLUNK, ker-PLUNK for any downhill. I fought to keep the pace under 11 and ended up pretty close to that.
Post-race: We snagged a picnic table to chill out and watch other teams and some ultras finish up. Then it was back to the camp for another campfire and a bunch of food and drink. Sunday morning was a good breakfast before packing up and calling it another DWD success.
Post-mortem: Three days later, and I still have a bit of a limp. The side and back of my hip, extending down on the leg, is now a big red/purple bruise that's about a foot long. I'd say my scheduled 5K on 10/21 is in doubt (Ouch to 5K?). I don't expect to be running for at least a few weeks, which is OK. I might just be getting an early start on my off-season training.
This is always a great event - a 100K team relay. I end up looking forward to the camping with the guys as much as the race itself with our team, #Viagra ("run hard!"). The weather was ideal - nights dipping down below 50, and race day temps in the 60s. A couple of the guys (including @2Young2BBald) drove in and set up camp on Thursday, while the rest of us arrived Friday afternoon. After checking in at the site, we chilled at the campground with a good fire and some beverages.
I had four legs this year since a couple of us have been more actively training than others. However, I was dealing with an inflamed hip for a couple of weeks before the race. I laid low for several days before the race, but to no avail - the hip flared back up big time during my first mile on the course ...and I was scheduled for 4 legs and 20.8 hilly miles! I was spared the wet and swampy legs this year, though the trade-off was mileage and hills. Total elevation gain over my four legs was about 2,000 ft spread over all the legs. ...a lot for this city boy.
Leg 1: 4.6 miles. A conga line for quite a while as we funneled onto the trails. Although the hip flared up, I was able to hold a good pace throughout, in part due to some dirt road sections. But that was it for any sort of good pacing for the day.
Leg 8: 4.0 miles. The start included some road sections, but the hip was a severe limitation. I couldn't 'reach' with my stride at all, so I had to resort to quick-stepping it. Frustrating! Early on, we had two really big hills, the second of which is called the dirt ladder, which is was. The best ascent was using hands and feet to climb it.
Leg 11: 6.0 miles. Just a great trail throughout winding through the hills. These final three legs for me had about 20-25 minutes of rest between each as we accelerated our starts and tracked our 'cheat' time, as allowed, to finish earlier. I'd have loved to run this on good legs. Instead, I had to fight to keep a low 10 minute pace going.
Leg 15: 6.2 miles. A steady grind. I like to do this one so the other guys can started on their bloody mary's. But it was so hard with the pain. I was too tired to run up the hills. For downhills, I had to adopt a weird gait because it hurt to put full weight on my leg - a quick, light step on the ball of my left foot (with the sore hip) and then full weight on the right foot ...ker-PLUNK, ker-PLUNK for any downhill. I fought to keep the pace under 11 and ended up pretty close to that.
Post-race: We snagged a picnic table to chill out and watch other teams and some ultras finish up. Then it was back to the camp for another campfire and a bunch of food and drink. Sunday morning was a good breakfast before packing up and calling it another DWD success.
Post-mortem: Three days later, and I still have a bit of a limp. The side and back of my hip, extending down on the leg, is now a big red/purple bruise that's about a foot long. I'd say my scheduled 5K on 10/21 is in doubt (Ouch to 5K?). I don't expect to be running for at least a few weeks, which is OK. I might just be getting an early start on my off-season training.
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