well done on the up and coming 100000 miles thats great
well done on the up and coming 100000 miles thats great
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Week 66
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Well, another year is in the books for me, as I crossed the 53-yo threshold. In honor of that, I managed to run 53 miles for this past week. My weekly log reads as such:
Sun: 2.8 still outside Galinburg…this was actually pretty hard, with almost a mile worth of 11%+ grade! Then coming back down again was no picnic, either.
Mon: 5 w/7:00,6:24,5:47 for first three.
Tue: 6 easy
Wed: 8.5 w/9x(1 lap, 1/2 lap recovery) on goofy track. 75s average on, 60s average recovery.
Thur: 9.2 easy
Fri: 6.6 easyish, with 4 on grass
Sat: 15.1 easy, with 3.5 on grass
This was my highest weekly mileage since the start of May before I re-injured my knee. The 15 miler Saturday was probably more than I wanted to run, but the OCD kicked in, and I just had to make it 53 for my B-day (geeky, I know.) So this has been 4 straight weeks of increasing mileage (40 -> 53); I think that I’ll back off this next week to the low-mid 40’s. Also, there’s a 15k race next Saturday that I’m thinking will be a good solid fitness run (I don’t feel I’ve got the speed-endurance to do a bang-up job on it), and a good point to self-assess where I’m at.
I didn’t help in pushing the dialogue this past week, so apologies for my inattention.
- Props to mo’pak for what has been one helluva racing season…..man that’s a lot of races!
- And MikeF, your streak and your integrated mileage are both impressive and truly inspirational. I will definitely look forward to your report and will celebrate with you (virtually, of course) when you roll the odometer.
- Sorry so many of you guys are having PF issues. I may have lots of issues with my feet, ankles, knees, and hips, but PF has never been one of them, so I’m not much help in that regard.
I’m truly thankful for all the help and support that you guys can offer each other. Hope it’s been a good week of running/racing/recovering.
Cheers!
Hit 100k several years ago. Went and looked at my running warranty. Said it expired at 100k. So I am on my own now :)
Happy Birthday lucKY!
I was so deep in the coalfields of Va Friday I was just a few miles from Kentucky. Whew, rough country. The area is so remote Elk still roam there and the herds are growing.
My week:
M = 2, T = 2 , W = 2, Th = Rest, F = Rest, S = 3, trail, Su = 3 mountain gravel and trail.
Total = 12
The PF improved throughout the week. M, T, and W, I incrementally pressed the pace to test and had no problems. Th and Fr I returned to no running. I wish I could share some clever methodology on how or why this works for me but I truly am clueless.
I mean, one would think that spreading the same mileage out evenly throughout the week would reduce the likelihood of injury? But hell no, despite trying this a dozen times I've had failures/injuries each time.
All I know is it works, so I do it. And I assure you, I hate that I can't run every day. HATE IT! I get pretty tired of the injury roller-coaster and struggling to stay healthy. But, it's a fight that is well worth it and pays dividends in so many ways.
Saturday I figured I'd try to mix up my surfaces for the sake of variety. I love to run trails but, truthfully, trail running slows me down for road races. And this one was a super-rocky, steep grind. It's been a while since my legs felt like rubber after a run and I totally forgot about the PF.
Today a medium-hard 3 miler on "my" mountain. Slight signs of PF. So I'm very pleased to see the PF improve and I'll just have to figure out how to optimize those 5 days of training I'm allotted. Even though I hate it. Did I mention I hated it??
Week "66": 9 hours 44 minutes in 10 runs, two of them workouts:
Tue 1hr 14min with drills, strides, 4x hill. I wanted to do 6x but was wiped out from the Saturday long run.
Sat 2hr 27min fairly slow with only a couple pickups. I took it a little easy, the remnants of Isaac made this a tough run anyway.
Random thoughts: (a) I think we missed week 63? (b) Geek is an interesting attitude. Everybody cares about different things, it's easy to label someone else when we don't respect what they care about. Geek becomes cool, though, when "the geek" is secure enough to no longer worry if others respect him/her. (c) I actually have a weird developing relationship with my PF, kind of a mutual understanding. I do all the right recovery therapies, and they keep the complaining to a minimum and agree not to actually interfere with my running. (d) My first reaction to 100,000 miles was - okay, yawn, whatever. Then I did the math, let's see, divide by 50 years, that's .... 2,000 per year. For 50(!!!) years. Yikes! (e) Solved my arch pains (recall sesamoid discussion in July, PF discussion in August) by going up 1/2 size in shoes. (f) I feel GREAT! I mean, ON TOP OF THE WORLD great. That means there must be an injury lurking behind the next workout....
Last week I "invented" a new stretch. Stand 12 inches (0.3m) or so from an open doorway, brace both hands above the frame, and lean from the ankles through the doorway, keeping a straight line from heels to head. This really wakes up the abs without straining. Doing just a few of these post run really feels great. I came up with this out of boredom while waiting for the laundry to finish.
Rtype wrote:
M = 2, T = 2 , W = 2, Th = Rest, F = Rest, S = 3, trail, Su = 3 mountain gravel and trail.
The PF improved throughout the week. M, T, and W, I incrementally pressed the pace to test and had no problems.
So M-T-W means improvement, but M-T-W, M-T-W over and over doesn't work? Just a wild guess here, but maybe it's not the running. I would look at the "other" category on your Thu-Fri schedule. Even something as silly as sitting at the desk with my ankles crossed used to raise havoc with my Achilles.
Gack! You're right! I guess next week we'll have to revisit "Week 66". Hmmm.
Glad you're feeling GREAT, Alan. Hope this recent change is the fix you've been looking for. I always find it hard to curb my enthusiasm when I'm feeling great....that's where I usually end up overdoing it.
Thanks.
Yes, they've reintroduced elk to the region, and from my understanding, they've really taken off. Magnificent beasts!
Sorry about the PF keeping you from running as you'd like. I wonder if MikeF is onto something---changing up the shoes....I don't know. As I've said, I have had my share of problems down low, but never experienced PF, so it's hard for me to be of much help.
Hey Kicker! Care to share more? Sounds like you've had a rich running history.
Geeked out another 44 miles this week including first track session in nearly 3 months...felt about as coordinated as a seven legged octupus in the desert.
Promised to report back on Hokas...ran in them for the first time this week (twice actually)...really really protective...could not even vaguely feel the sharp point of a neuroma-like problem that I have on my left foot...they are stupid expensive but if you have some sort of a foot or knee issue yet want to still run, they're really worth a try...I doubt that I could even run a sub seven minute mile in them but as a slogging recovery run shoe, not bad.
Have a fantabulous week of 50+ masters running...train don't strain.
MF
Actually, since I've never had PF, maybe I do have something to say. I'll preface that I have a low-volume foot and a flexible, collapsing arch, which I suspect is contrary to the MO for a typical PF sufferer. And I do tend to wear shoes with a moderate amount pronation control...but not always. My main point here is that I rotate my shoes a lot. This past week, for example, the shoes I wore were:
S: Asics DS-trainer 16
M: Nike Lunar Elite 2
T: NB 905
W: Puma Faas 250
R: NB 769
F: Saucony Kinvara
S: NB 905
I know this seems obsessive, but I follow the thinking that it's not good to wear the same shoes two days in a row--not even the same model shoes. The ideas being that a) shoes need to recover, too, b) the style of shoe shouldn't be habit forming, and c) it might help reduce trigger points on the feet (both top and bottom). Don't know if it's the best approach, and I do currently like my NB 905's the best, but I try hard not to overuse them.
Just a thought.
40 miles this week. The mysteries of running competitively after 60 never end. After last Saturday's race my Achilles bursa was so sore on Sunday that I couldn't walk without a limp. Monday I managed a 4 mile alternating 5 minutes run/ 5 minutes walk workout. Tuesday morning everything was fine again and I ran a steady 8 miler. Wednesday I ran an 8 miler with 16 x :30 hard/:30 easy from miles 2-4, and miles 6-8 at 10K pace (6:25-6:30/mile).
I never have had even a hint of PF issues. From age 9 until 21, I played an hour or two of basketball mostly on asphalt courts almost every day. I also started surfing in my teens and have spent a lot more of my life barefoot than in shoes. I always have trained in minimalist shoes and also subscribe to the thinking that it's better to wear different shoes every day. I currently am rotating among Mizuno Wave Ronins, Nike Lunaracers, and Skechers GoRuns for my training shoes, and 5-6 days/week of my running are on roads/sidewalks.
I think a theme is bubbling up from the wisdom of the ages here; that rotating shoes, not necessarily the same brand or even type just might be a good thing. If this is not documented somewhere its worth a sticky as an idea.
lucKY2b wrote:
I always find it hard to curb my enthusiasm when I'm feeling great....that's where I usually end up overdoing it.
Oh yes, I am aware of the danger!
Found it:
Alan Bennet wrote (on 3/25/2012):
... On my easy run today, I really started feeling on top of the world....
Sadly, on 4/1/2012, my spring season ended.
Mon- Kyak session on the lake for 1hr.
Tue- Planned a nice 70-80min trail loop, ended up being 110mins as I tugged a calf muscle 1/2 way round and hiked the steeper hills.
Wed- Very easy 80min run on the Rocky Horror trails from home. Was a bit cautious due to previous day's sore calf but no signs of it despite extreme terrain. Only covered a bit over 13k (320m elev gain and loss) so it was SLOW.
Thu- 70min run around a flat golf course, picked it up to about 4.30 km pace in the 2d 1/2 calf seems fine.
Fri- Had a day off from any strenuous activity.
Sat- 2hr mountain bike ride inc a good hour session on the Rocky Horrors and an hour of fast undulating forest trails.13k in the first hour and 24 in the the second hour!
Sun- 40min kyak in the morning. Stopped at a nice little spot on the way home from an outing and ran 68mins on a mix of trails with quite a few steep sections and even crawled through a couple of small caves.
My running shoes for the week.
Tuesday NB Minimus.
Wednesday Merrell Road Glove.
Thursday Vertical Limit ($40 department store shoe similar to my Merrell's)and some barefoot (3x 8-9mins)
Sunday NB Minimus.
Not ever had serious PF. I did get some niggles in that area when I did a lot of road running in heavy shoes - Nike Pegasus I think. I reckon the mix of terrain and the fact I train pretty slow might help.
lucKY2b, I'm also 53 recently Aug 26th.
An unusual event on the weekend. One of my closest friends was out on a 35k run around my old stomping ground in Melbourne and was attacked by a kangaroo. Tore up both his arms and also some lacerations to the chest. He is OK but is in hospital with both arms heavily bandaged. Ironically a few weeks back he messaged me to say he'd rescued a young roo that had tangled itself in a fence.
Roos don't attack often but they can make a mess when they do. Haven't got any details yet on what happened in this case.
I live in an area with massive kangaroo numbers. Tonight 20-30 are grazing on my front lawn as I type this and if I walked a couple of k down the road I could probably count over 200.
So far I've had no issues with any but I am careful around the big males, particularly the many giants on the golf course. They are used to people and don't run off, they just stand up to their full height and give you the stare.
Hopefully Phil can be back out running again soon as he was in good form leading up to the Melb.Marathon in October.
Mo'pak,
Which Minimus is that you are using?
Anybody running in the Road Minimus or Road Minimus Zero?
great bit of reading.happy b/day lucky2b,mopak do hope your mate rec soon after his run in with the roos.Made me start digging around in my old training diarys with this talk of 100000miles i will count up my miles which only cover 15years.i started 1977 finished 1992 but hell i did cover some miles.My highest week was 182 miles and i ran more miles then my dad did in his car year on year he just could not believe it happy days.
week 10 of 12
mon 7:16 mile 64 min
tues 5:10 mile 53 min
weds 10 mile 1hr 28 min
thurs 3:23 mile 28 min
fri 5:17 mile 53 min
sat 7:10 mile 1hr 4 min
sun 5:17 mile 52 min
42:93 miles i have had good feelings in my legs. moving better nowhere near as painful just going to add up my miles from the past
alf tupper wrote:
Made me start digging around in my old training diarys with this talk of 100000miles i will count up my miles which only cover 15years.i started 1977 finished 1992 but hell i did cover some miles.My highest week was 182 miles and i ran more miles then my dad did in his car year on year he just could not believe it happy days.
I know what you mean, I've been doing the same thing. My dad used to complain it was costing him too much gas money driving out dropping water bottles for me. I remember that fondly. My max was a 131 miles and I'll bet I was quite far behind you in some races in those days.....
Late to the show this week...Spent the weekend in Northern MI...Perfect blue sky, warm and a little breezy on the water. Good long weekend!
Had a decent week. 60 miles with a day off. No real workouts; two pretty good runs. 11 miles at 6:41/mi on Wed and a hilly 13.3 upNorth at 6:47/mi. Other days just steady running.
Got a 5 mile race this Saturday. At times I think I'm in pretty good shape, other times I'm really wondering. Guess we'll find out in a few days.
Have a good week everyone,
Dave
Cottonwood Trail wrote:
Mo'pak,
Which Minimus is that you are using?
Anybody running in the Road Minimus or Road Minimus Zero?
The Minimus Trail 10.
I think I'm having some revelations on PF, but given the variety of factors that seem to impact it, YMMV. My feet have almost no arch, and when I was battling shin splints many moons ago in junior high, I found that orthitics seemed to help. I followed the same prescription when I started running again in my late 30s, and while I gradually transitioned from stability to performance shoes as my weight dropped and my efficiency increased, I still used the orthotics. I had settled on the Superfeet green version.
Things went well for several years, and I had the bright idea that if OTC orthotics were good, then custom ones would be even better. I shelled out more cash in hopes of kicking my form up a notch, but after a few months, I was having severe pain in both plantar fascii. I realized that I was getting too much support, since the orthotic was keeping my foot from naturally flexing. I went back to the Superfeet, and things were going well again...until recently. I was having occasionally pains, even though I haven't changed my basic shoes (Kinvara 2), averaging 400-500 miles per pair. But last weekend, at the Masters 15k, I ran most of the race with excruciating pain just in front of my right heel. Yep. The PF was/is back.
As I lay in bed Sunday night, I reflected on what my feet had been telling me, and one key message I had missed is that I have apparently become more sensitive to the upwards pressure from the arch support. I put on my running shoes in the morning, thinking of the old Steve Martin skit called "The Cruel Shoes," and sure enough, the arch support was pressing directly into the locus of my PF pain. I was still hobbling during my lunch time trip to the gym, but I did manage to compare running with (A) orthotics plus the wafer thin insole, (B) orthotics only, and (C) insole only. (C)was by far the winner. My plan is to gently get my mileage back up and report back next week. If the solution is simply eliminating the orthotics, then I will be a happy camper - as long as my flat feet don't create any other issues.
Scott
Running
Another 3 weeks 52-17 = 35 more weeks of 20 minutes per day max.GORuns working well. Most runs around Glendoveer golf course a semi shaded 2.15 mile loop. This wood chip trail is a bit too close to traffic otherwise very nice. Since running with a watch is not something I want to do right now I time a 20 minute route once then just run by distance.
A few months ago clocked a 16:30 on the Glendoveer 2.15 mile loop. The time came down nicely to 15 minutes flat. This is 7 minutes per mile. So I extended the run by .60 miles to get in my 20 minutes. Hopefully without getting out of hand I can get from the current 2.75 to 3 miles before the 20 minute limit is reached.
Diet
FEELING EXCELLENT high energy no hunger and down to 150 pounds.I have lost 15 pounds in just over 5 weeks.