RType... tell us more about one meal a day. Breakfast? Dinner? Which one? Thanks.
RType... tell us more about one meal a day. Breakfast? Dinner? Which one? Thanks.
KP wrote:
RType... tell us more about one meal a day. Breakfast? Dinner? Which one? Thanks.
I have coffee in the morning and nothing but water until 5 or 6pm. I DO pig out at 6, and I'll actually snack until 8. I enjoy the heck out of dinner. This includes Klondike bars, Rice Crispies snacks and more. So, I'm no health food person. I just end up eating less on the whole. And probably my ABILITY to eat a ton in one sitting is lower due to not eating all day.
Alan Bennet wrote:
I'll do a test this week, seeing how many back-to-back easy 1-hr TM runs I can put together. Looking for seven.
I think the week went rather well, all things considered.
Mon: 1 hr TM with 35 mins at 8:27/mile
Tue: 1 hr TM with 35 mins at 8:57
Wed: 1 hr TM with 20 mins at 8:27
Thu: 1 hr TM with 35 mins at 8:57
Fri: 1 hr TM with 20 mins at goal MP (7:24)
Sat: 1:13 OUTSIDE!!! with hills!!! avg. 8:53
Sun: 1 hr TM with 45 mins at 8:57
The focus was total discipline and recovery. Wednesday was the worst run, with the sciatica acting up throughout. I assume nobody cares about the specifics of my injury, but I should mention the curious fact that running slower than 9:00 is extremely uncomfortable front and back; faster than that pace is tolerable with only minor burning in the front only. I don't think I would have discovered this by running outside. I'm glad I figured this out because now I can relax about whether I can get in sufficient training at MP for my goal race. I could have gone farther on Saturday but decided discretion is the better part of valor.
Rtype wrote:
This eating once a day diet thing seems to be working even when I screw it up and eat poorly (i.e. a number #2 from McDonalds). Weight is down to 141 now from 155 this summer.
It's difficult to agree with this diet. I predict it will not end well.
Racerdb wrote:
Is a 10 mile run at an easy pace, a recovery day? Is 12 miles in two easy runs a recovery day?
I must be in the twilight zone, offering my training opinions to Racerdb, but here goes:
10 miles at an easy pace -- doubtful.
12 miles in two easy runs -- no.
A recovery day is a maximum of one hour TOTAL at easy pace. Cross-training counts! For the less fit, 45 minutes is safer. If you can run EASY at 6:00 pace (some can), then 10 miles is about the limit. Even then, even for such a gifted individual, some days it might be too much.
Speaking only for my own body, I don't need a recovery day after every hard workout. My body can tolerate a recovery debt for a while. Unfortunately, it can also send the wrong signals ("I feel really good!") just when it is about to crash hard. What I need is a recovery WEEK from time to time. It's only by backing off over such an extended period that I can get the correct feedback from the body.
So for example, hard week one I feel bad, hard week two I feel better, hard week three I feel great, recovery week four I feel lazy, hard week five I feel bad... IMPORTANT! Why would I feel worse the week after a recovery week? Because I think that is the correct feeling, and the week three feeling was the "wrong signal" feeling!
Neglecting to take a true recovery week for the second month in a row is what caused the wheels to come off my own training recently. It requires discipline to take a recovery day or a recovery week when the body is signaling "go for it".
Greetings from Mexico!!
I'm new in the 50+ age division. Here where I live, the winners in my age category finish a 10K in 38:20. Now, I'm trying to be under 40'in 10K. Last year, in December, I ran a 10K at sea level in 40:22. I'm expecting to be under 40' in a couple months of good training. Now, I'm running 50 miles/week. But, since I'm a heavy person (5' 8" & 180 lb) is going to be kind of hard... last time I broke the 39:00 in a 10K was in 2008... I'll keep you informed...
61 miles in 6 days. Final base week before starting "Killer Coach" Glen van der Westhuizen's program for Grandma's Marathon. Glen is Peter's dad and coaches a bunch of our Team Nebraska mates. Peter is the world class miler out of S. Africa, married to an Omahan and former TN mate himself. I'll post in every once in awhile or you can always catch up on the Good Mates at www.teamnebraska.com
Well, here's the ugly week. Guess we gotta take the good with the bad...
38 miles...Took Monday off just because I hadn't had a day off in a while. Then went 12-11-10, all pretty good runs. But...felt a stinkin' pain in my shin towards the end of my 10 in the cold rain on Thursday. Didn't think much about it. Did an easy 4 Fri morning. Left shin hurt pretty good. About 4" up from the foot, just left of center. What the heck is this? Doesn't hurt to push on it, just when I flex it. Took Friday night off just to rest it another day.
Set out for my run Saturday afternoon. Shin felt fine...for about 200 yards. I was walking 1/4 mile later. Walked home. Extremely painful. Felt like I was hit in the shin with a hammer. Never felt anything like it before, ever. Maybe shin splints in Jr. High School but man! It seemed to come out of nowhere. Took today off. I can barely feel it; I can walk fine. I've been stretching & icing. We'll test it tomorrow...Ok, I'm done whining....
All the Best,
Dave
lucKY2b, my hamstrings are my real issue and I do a number of core exercises to strengthen them but do not stretch them. I'm sure my hamstrings are much stronger than they were, but I still have to monitor them very carefully. This week I did my Saturday tempo run pretty hard, based on how my quads felt later in the day. I decided to do another tempo on Sunday, but go by feel. Very little anaerobic work, but lots of strength work. Anyway, I'm pleased with the results. Also, I'm starting very slowly to work in some faster work on Wednesdays. However, I'm not sure my quads will be recovered by then this week.
M: 4 easy
T: 5 easy
W: 5 with 1 mile of "sprinting" the straights & jogging the turns
T: 4 easy
F: 5 easy
S: 8 miles on flat trail with negative split miles: 8:03, 7:22, 7:10, 6:52, 6:34, 6:30, 6:22, 6:14. Ave. pace of 6:53
S: Basically the same workout on flat trail but didn't time the miles. Ave. pace for 8 miles of 7:10
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=4064465&page=35#ixzz1ku5oKJqb
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49 miles this week with 12 this morning. Next week is a recovery week with a 15k trail race on Sunday for some fun and to check fitness.
Racerdb wrote:
Left shin hurt pretty good. About 4" up from the foot, just left of center. What the heck is this? Doesn't hurt to push on it, just when I flex it.
Man, what a bummer. I'm not a doctor (not medical, at any rate), but the symptoms sound like one of two possibilities: 1) Medial Tibial Stress Syndrome (commonly called shin splints), or 2) a Tibial Stress Fracture. The fact that it's not tender to the touch is a bit confounding....so it may not be either (hopefully).
Here's a quick reference that might help:
http://www.summitmedicalgroup.com/library/sports_health/shin_pain/Found this more extensive reference (probably too much information):
http://www.podiatrytoday.com/article/5031Good luck.
Rtype wrote:
It’s been a few years since that happened!
I wonder how AK-53 is doing up there in Alaska? Ridiculous amounts of snow and crazy-cold.
Hunkered down. This has been the winter from frozen hell.
The average daily temperature (high and low combined) for the past six weeks has been -22 F. We just got through a weekend where the lows dipped into the -50s, highs were -42. The coastal/mountain regions have gotten hammered by snow.
This has wreaked havoc on ski training, I've gotten in maybe a dozen days this month. The mixed blessing is that I have been running more (indoor track, treadmill, and some outdoor when it's at least -20 or warmer) and I'm feeling better than I have in several years.
Last week, skied 1 day (-16), bike trainer 2 days and 5 run workouts including 5X 1K on treadmill (3:30 avg, felt great!), and 3.5 mile tempo on indoor track at 6:02 pace.
We're supposed to get a break and it might climb to 0 F by then end of this week.
AK-53 wrote:
Hunkered down. This has been the winter from frozen hell.
The average daily temperature (high and low combined) for the past six weeks has been -22 F. We just got through a weekend where the lows dipped into the -50s, highs were -42. The coastal/mountain regions have gotten hammered by snow.
This has wreaked havoc on ski training, I've gotten in maybe a dozen days this month. The mixed blessing is that I have been running more (indoor track, treadmill, and some outdoor when it's at least -20 or warmer) and I'm feeling better than I have in several years.
Last week, skied 1 day (-16), bike trainer 2 days and 5 run workouts including 5X 1K on treadmill (3:30 avg, felt great!), and 3.5 mile tempo on indoor track at 6:02 pace.
We're supposed to get a break and it might climb to 0 F by then end of this week.
As Harry Carey used to say: "HOLY COW!"
Glad you can run indoors somewhere. My condolences and, excuse the self-interest, but I hope it does not make its way too far south.
I wonder about compartment syndrome. It does not hurt to the touch but once you get rolling and get some blood pumping in there you get excruciating pain. Just throwing out ideas. Here's a link.
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002204/Rtype wrote:
I wonder about compartment syndrome. It does not hurt to the touch but once you get rolling and get some blood pumping in there you get excruciating pain.
Good point...I was thinking that its symptoms were about the same is as MTSS, I guess not. Thanks for the link.
AK - that's just brutal, ridiculous weather. Why anyone would want to live where conditions get like that is beyond me! :-)
Racerdb - I'm going with tibial tendonitis. When you put your fingers or thumb on the area and flex your foot up/down, do you feel/hear a creaking? If so, then I'd strongly think tendonitis.
Mr. Beardsley - still cannot believe it's you really posting on this thread, but best of luck with your recovery on your knee & hamstring.
My week (01/22/12 - 01/28/12)
Sun, 01/22: 10.5 miles easy-moderate pace (7:27 avg.)
Mon, 01/23: usual day off running
Tue, 01/24: 8 miles out-and-back over Terwilliger @ 7:37 avg.
Wed, 01/25: 6 miles as an unplanned progression run (8:14, 7:34, 7:06, 6:44, 6:38, 6:35)
Thu, 01/26: 8 miles easy (untimed - probaby just under 8:00s)
Fri, 01/27: 5.5 miles moderate (untimed - Garmin died)
Sat, 01/28: 6 miles moderate (7:22 avg.) around a one-mile loop.
Weekly total = 44 miles
Weight/core work on Mon, Tue, Thu, Fri.
Will resume some speedwork this week after taking a couple easy weeks post-Houston.
AK-53...Holy Cats !
The Cheese head state and it's skiers/snowmobilers could use a foot of your spare snow...but those brutal cold temps are beyond comprehension.
Hang in there!!
AK-53 - tough conditions to do anything in!
Dave - good luck with your shin. I'm probably one of the last people you might ask about how much to run, but I'll put my 1 1/2 cents in. You might just take a day off, about every 2 or 3 weeks, and see how that works. Won't take much off your monthly total, and not having to run for a day can be refreshing, mentally and physically.
I had 17 miles on 4 runs. Tried 3 miles on Sat at a faster pace (6:45-ish). The ham did well enough. The next day it felt about the same as it did the week before, after doing just one mile at a similar pace. Will plan something similar next week.
Cheers,
Rich
Staggering weather conditions AK. Pretty hard for me to imagine day after day of that sort of cold. I've experienced a few bitterly cold days when running high in the mountains e.g. -10 C plus high winds, but of course this is only for a brief period before we then return to the valley below where it is usually 20C.
It is not so hot here today, about 25C (80?F) and I am soon off to the lake with the kyak. Ran a very pleasant 90 mins. in the forests yesterday, a strong southerly breeze kept the temps in the mid teens . Feeling the rhythm coming back to me as I put in a few longer runs.
AK - when I read your posts here or on FB, I have to say you make sure I really don't miss Minnesota!!! ;-) Hang in there - you well know that what doesn't kill you does make you tougher. There are a lots of amazing athletes who live through awful winters. (I'm just glad that I don't have to do it any more).
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
Great interview with Steve Cram - says Jakob has no chance of WRs this year
RENATO can you talk about the preparation of Emile Cairess 2:06
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!