Zasada
Footballguy
Temps here look better this week but then will be in TX for another shot of the heat I reckon pardners.
Not sure which part of TX you're going to be in, but here in DFW things are going to get downright nice midweek.
Temps here look better this week but then will be in TX for another shot of the heat I reckon pardners.
Will be in Austin so might be hotter but looks to be off the highs of today at least.Not sure which part of TX you're going to be in, but here in DFW things are going to get downright nice midweek.
Yes to all this. You didn’t need to stay as focused once you hit your goal over the first half or so. Pace over 20 miles wasn’t relevant, more so just time on feet and tired legs without over burdening recovery. That’s a long time to ‘not race’ a long run, I think it was wise to cruise it as you did. Your cycle has been very strong.So I'm unsure of what this all means. Should I be optimistic that the 7:54 pace felt so good? Adding in the Vaporflys could a) lower that pace further and/or b) allow a similar pace at a lower HR. Or should I be rightfully cautious that I lost my legs after mile 15? That could be due to the heat and lack of taper ...but what if it's more than that? Quite simply, my pace faded as the race went on. I suppose it's good to come out of this with an air of caution, which should serve to keep me cautious in Boston.
Admittedly - no specific routines. The one thing I'll try to target is avoiding a lot of red meat, which doesn't digest as well for me. I'll typically try to keep a good focus on my fluid intake (but did a poor job the day before). Running-wise, before an endurance event, I'd say I typically have two rest days in that five-day span. The other days are shorter runs with some moderate intervals or accelerations. Before this 20-miler though, I had days of 9 miles; 11 miles (w/9 at 7:53/mi on a hilly course); rest; 9 miles; rest. So ...not a taper!@tri-man 47, selfish motivation behind this inquiry, but how would you describe your 5 days pre race? Talking specifically from a running and not grandpa perspective. I'm trying to game plan for this Saturday.
Thanks, since I didn't race during this training plan I decided to do a long goal pace training run 4 weeks out. Then I realized as I was planning my week that I have no idea what I should do the week of to prepare for it. Your race report was just very timely as what you set out to do was similar to what I had been pondering a few hours earlier. I don't think taking the foot off the gas would be wise, but if that's the priority then this isn't a hold onto your butts sorta week either.tri-man 47 said:Admittedly - no specific routines. The one thing I'll try to target is avoiding a lot of red meat, which doesn't digest as well for me. I'll typically try to keep a good focus on my fluid intake (but did a poor job the day before). Running-wise, before an endurance event, I'd say I typically have two rest days in that five-day span. The other days are shorter runs with some moderate intervals or accelerations. Before this 20-miler though, I had days of 9 miles; 11 miles (w/9 at 7:53/mi on a hilly course); rest; 9 miles; rest. So ...not a taper!
I wish that I had developed a "winning" formula through all these years, but the reality is that after a long, hard training cycle, the main thing I do is back off mentally and physically from the hard training and mentally focus on the course and my mantras.
Yeah, it's like what @bushdocda said ...safer to not create a long recovery period from overexerting. Ultimately, that was Plan D - Do no harm.Thanks, since I didn't race during this training plan I decided to do a long goal pace training run 4 weeks out. Then I realized as I was planning my week that I have no idea what I should do the week of to prepare for it. Your race report was just very timely as what you set out to do was similar to what I had been pondering a few hours earlier. I don't think taking the foot off the gas would be wise, but if that's the priority then this isn't a hold onto your butts sorta week either.
Right! My purpose for the Saturday morning is part test/part confidence booster. Nothing to be gained pushing through if the body starts screaming uncle earlier than desired though. I'm sure I'll at least match my previous goal pace high of 11 miles, but how much further depends on what my HR says throughout.Yeah, it's like what @bushdocda said ...safer to not create a long recovery period from overexerting. Ultimately, that was Plan D - Do no harm.
Glad you got a diagnosis to work with and hope the PT can take the edge off and help reduce inflammation.Pain levels have been quite uncomfortable for me since about a week before my half marathon. You might have noticed slower paces for me on Strava. I'm trying to do what I can but feel limited.
I went to the doctor today. Here is what is officially wrong with me. I predicted ischial bursitis. Yay for me. The hip bursitis was something I was first diagnosed with in 2010 and not something I'm concerned with. Just sprains in both hamstrings is good news, I guess.
He coaxed me into agreeing to go to physical therapy again. I start tomorrow. He recommended a specific therapist and the script reads "MANUAL THERAPY REQUIRED!!!" so hopefully I'll have a better experience than usual. We'll see.
The plan now is to get a shot for the ischial bursitis shortly before the marathon.
When discussing over-the-counter pain relief he recommended a topical. He forgot to write the name down and I don't remember. Do any of you doctors have an idea?
Running-wise I'll just keep doing what I'm doing. I'll race with the pain if I need to but hopefully these steps will help.
Did you have your therapy session yet? I am curious to hear how it went. It sucks that you're dealing with these injuries.Juxtatarot said:He coaxed me into agreeing to go to physical therapy again. I start tomorrow. He recommended a specific therapist and the script reads "MANUAL THERAPY REQUIRED!!!" so hopefully I'll have a better experience than usual. We'll see.
Yes, at 7:00 this morning. First sessions are a lot of questions and testing so we didn’t do that much work. They will do the Graston technique on the hamstrings. They did that for my Achilles years ago. I was hoping for something more aggressive. I’m not sure how much it will help. We’ll see. Otherwise, it will be basic hamstring stretches and strengthening. I am suppose to do my exercises three times a day. Probably a good idea but I’ll get sick of them soon.Did you have your therapy session yet? I am curious to hear how it went. It sucks that you're dealing with these injuries.
Well...dammit.Well...now I've tested positive for COVID (pcr).
3 weeks until the marathon
ETA - fully vaccinated with Pfizer. Wife took a rapid and was negative, youngest daughter seems ok. We are testing her tomorrow.
This is my worst nightmare as I need a negative test to fly to London.xulf said:Well...now I've tested positive for COVID (pcr).
3 weeks until the marathon
ETA - fully vaccinated with Pfizer. Wife took a rapid and was negative, youngest daughter seems ok. We are testing her tomorrow.
####. Hope it’s a super mild case for all and that you’re already most the way through it. Allow yourself to rest and recover and silver lining running wise is a bit of time for the hammy. GL GB.xulf said:Well...now I've tested positive for COVID (pcr).
3 weeks until the marathon
ETA - fully vaccinated with Pfizer. Wife took a rapid and was negative, youngest daughter seems ok. We are testing her tomorrow.
This is my worst nightmare as I need a negative test to fly to London.
i hope you have little to no symptoms and it has minimal impact on your marathon.
####. Hope it’s a super mild case for all and that you’re already most the way through it. Allow yourself to rest and recover and silver lining running wise is a bit of time for the hammy. GL GB.
Likely Voltaren gel.Pain levels have been quite uncomfortable for me since about a week before my half marathon. You might have noticed slower paces for me on Strava. I'm trying to do what I can but feel limited.
I went to the doctor today. Here is what is officially wrong with me. I predicted ischial bursitis. Yay for me. The hip bursitis was something I was first diagnosed with in 2010 and not something I'm concerned with. Just sprains in both hamstrings is good news, I guess.
He coaxed me into agreeing to go to physical therapy again. I start tomorrow. He recommended a specific therapist and the script reads "MANUAL THERAPY REQUIRED!!!" so hopefully I'll have a better experience than usual. We'll see.
The plan now is to get a shot for the ischial bursitis shortly before the marathon.
When discussing over-the-counter pain relief he recommended a topical. He forgot to write the name down and I don't remember. Do any of you doctors have an idea?
Running-wise I'll just keep doing what I'm doing. I'll race with the pain if I need to but hopefully these steps will help.
Spending the weekend in the Tampa area (Madeira Beach, to be exact) with the wife and kid. I’ve been here before, but it’s been a while.
Two observations. First, give me a good ol’ polar vortex over this #### any day of the week. Second, mad props to @JShare87 for training in this slop every day. No way I’d make it as a runner down here.
since we're providing updates, I just completed my late breakfast without gian-ing or pbm-ing.Elite men finishing Berlin marathon without gian-ing or pbm-ing.
Put more effort in next time.since we're providing updates, I just completed my late breakfast without gian-ing or pbm-ing.
You’ve had an excellent training cycle. Hopefully you’ll get enough rest and we chalk this sentence up to taper madness.Feeling like a PR (3:12) would be a miracle at this point. :(
I think 3:12 (7:20/mi) would be more of a B goal. I feel you've got a very good shot at 3:08-3:10 (7:10-7:15/mi), given the excellent training you've put in.Feeling like a PR (3:12) would be a miracle at this point. :(
I think he can go even faster than that if he gives himself the chance. Captain Sandbagger, ladies and gentlemen...tri-man 47 said:I think 3:12 (7:20/mi) would be more of a B goal. I feel you've got a very good shot at 3:08-3:10 (7:10-7:15/mi), given the excellent training you've put in.
My logic: I see mile repeats at ~6:30/mi....3 mile repeats at ~6:40-6:45/mi ...10 mile tempos at ~ 6:55-7:00/mi. Granted, those are all amid very heavy mileage weeks. Holding that 10 mile pace when rested, in fast shoes, and in competition isn't out of the question. But I'm allowing a little buffer and speculating a 7:10/mi pace. Or better, 'cause he's a BMF.tri-man 47 said:I think 3:12 (7:20/mi) would be more of a B goal. I feel you've got a very good shot at 3:08-3:10 (7:10-7:15/mi), given the excellent training you've put in.
I agree with this, @SteelCurtainis being real conservative with his goal.My logic: I see mile repeats at ~6:30/mi....3 mile repeats at ~6:40-6:45/mi ...10 mile tempos at ~ 6:55-7:00/mi. Granted, those are all amid very heavy mileage weeks. Holding that 10 mile pace when rested, in fast shoes, and in competition isn't out of the question. But I'm allowing a little buffer and speculating a 7:10/mi pace. Or better, 'cause he's a BMF.tri-man 47 said:I think 3:12 (7:20/mi) would be more of a B goal. I feel you've got a very good shot at 3:08-3:10 (7:10-7:15/mi), given the excellent training you've put in.