The Runner's thread

#4,076
#4,076
Orangesmokey said:
Hopefully it's just a charlie horse and will go away soon. Good luck.
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IN Jed said:
if it is 'just' a bruise/charley horse, activity will speed the recovery process and the potential for further injury is minimal. Trying spinning on a bike for 5-10 minutes (or longer) prior to running. If it hasn't 'loosened' up after 10 min or so of running then back off. If after a proper warm-up period it's altering your running mechanics then you shouldn't push it. If you can't work through it then it's more severe than a bruise. Best of luck.
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IN Jed said:
Regarding your marathon in a month... not knowing your background or goal, if you've had consistent training up this this point (4 weeks out) then missing some runs at this juncture, even the long run, will not be catastrophic physiologically (the mental component I can't help with). Plenty of elite programs only have their marathoners perform long runs of 16 miles. Again, best of luck and hopefully this is just a minor bump in the road.
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Thanks for the support and advice. I think it is just a charley horse a I was feeling noticeably better today, only noticing pain a couple of times throughout the day, a day that included 18 holes of golf. Going to go for the run and see how far I make it tomorrow. My goal is to get up to 18 miles by Mar 2/3, possibly even 20. We'll see what happens.
 
#4,077
#4,077
jguy2 said:
Easy pace and moderate distance.
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This. For example an average week might be

Monday - Moderate pace run
Wednesday - Speed, threshold or hill interval run
Friday - Easy run
Saturday or Sunday - moderate pace distance run

You can flip flop the days just don't want to do your high intensity and distance run back to back.
 
#4,078
#4,078
tri_vol said:
This. For example an average week might be

Monday - Moderate pace run
Wednesday - Speed, threshold or hill interval run
Friday - Easy run
Saturday or Sunday - moderate pace distance run

You can flip flop the days just don't want to do your high intensity and distance run back to back.
Click to expand...

That's my schedule almost perfectly. I usually do stairs instead of hills though.
 
#4,079
#4,079
tri_vol said:
This. For example an average week might be

Monday - Moderate pace run
Wednesday - Speed, threshold or hill interval run
Friday - Easy run
Saturday or Sunday - moderate pace distance run

You can flip flop the days just don't want to do your high intensity and distance run back to back.
Click to expand...

Hey Tri, since you have a lot more experience than I, maybe you could help me figure out my next few months of training. I'll hit 25 mpw finally next week. I'm planning on running about the same mileage for the next two weeks to get my body accustomed to it. Since I started ramping up mileage, I haven't done anything more intense than a tempo run or two except for the trail race last month. I'd like to add in a day or two of speed training per week before raising my mileage any more. I've never really done any speed training before though, what's the best way to go about it? Start off with one workout a week for a couple weeks before adding another? Once my body is used to the workouts, is it safe to start adding mileage again while keeping the speedwork?
 
#4,084
#4,084
jguy2 said:
Hey Tri, since you have a lot more experience than I, maybe you could help me figure out my next few months of training. I'll hit 25 mpw finally next week. I'm planning on running about the same mileage for the next two weeks to get my body accustomed to it. Since I started ramping up mileage, I haven't done anything more intense than a tempo run or two except for the trail race last month. I'd like to add in a day or two of speed training per week before raising my mileage any more. I've never really done any speed training before though, what's the best way to go about it? Start off with one workout a week for a couple weeks before adding another? Once my body is used to the workouts, is it safe to start adding mileage again while keeping the speedwork?
Click to expand...

only do one day of speed work

10 min warm up
30-60 second max run with equal jog/walk recovery
repeat 4x
10 min cool down
Aim for the first intervals & last rep to be the same speed.

Add 2 reps every week till you get to 10-12 then start increasing the interval time or decreasing the recovery time.

Generally you don't want to increase weekly mileage by more than 10%. So the first 2-3 weeks the intervals will probably be a 10% increase. after that you can probably start increasing the other runs.
 
#4,085
#4,085
Was supposed to run 22. it was cold and I wasn't feeling it. only ran 11.5. try for some more tomorrow.
 
#4,092
#4,092
Dark Hollow Wallow 5 mile race today. Ran it in ~51:30. I'm pretty pleased with that time, considering I had to walk up the last couple of hills. My quads were trashed because of all the steep downhills up to that point.

Weekly Total: 23.74 Miles
 
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