Road Racing & Training Thread - Week Ending July 16

Have some good news, and so I thought I would post. Finally got in a 12+ run this morning...ran 12.5, and at a decent pace, too (7:10). It was sunny, but only a "149" (83 + 66 on the way home), and so I took advantage of it. Wanted 10 miles, but just kept going. Knee is decent enough.

The best part is that I felt I was in full control throughout that run, not hanging on. Very happy about this.

Happy running to all...

outsiderunner wrote:

Have some good news, and so I thought I would post. Finally got in a 12+ run this morning...ran 12.5, and at a decent pace, too (7:10). It was sunny, but only a "149" (83 + 66 on the way home), and so I took advantage of it. Wanted 10 miles, but just kept going. Knee is decent enough.

The best part is that I felt I was in full control throughout that run, not hanging on. Very happy about this.

Happy running to all...

That sounds amazing. My run was torture. I started at 8am and it was already 90 degrees and 90 percent humidity. 6 miles felt like death.

Nice, love those days when you just feel fast and fresh

Sorry the conditions were so bad for you. I know the feeling, and it is awful. It is nice to get a day here and there wherein the death-like grip of the heat loosens a bit.

I am looking forward to autumn. I have 16 weeks left until Richmond, and so getting in a decent long-ish run this morning was meaningful. It gave me a boost.

All the best to you...

outsiderunner wrote:

Finally got in a 12+ run this morning...ran 12.5, and at a decent pace, too (7:10). ... Knee is decent enough.

Hey there, outsiderunner. Happy to see this! I'm happy, also, that your knee woes remain manageable. I think the temperature here was over 70 Fahrenheit for my morning run ... heading to 80 for maybe the third time this year.

Ten miles this morning with a scheduled 5.0 miles at Lactate Threshold. I went by effort, not checking splits. Ended up 6:40 pace for the 5 miles. I've been stuck at that LT pace for months. I need it to be 6:30 to have a shot at my marathon goal. My knee and achilles issues continue to limit my overall volume and intensity.

With only 10 weeks remaining, I fear it's nearly time to adjust the goal.

Carry on, friend. Hope you get some cool weather!

-Allen

Thnaks very much, Allen. I hope your knee and achilles issues subside. Do not give up hope quite yet. You still have time. I got very close to scrapping things for the NYC Half, but ended up putting in a decent performance.

All the best to you and keep in touch...

Jeremy R wrote:

Nice, love those days when you just feel fast and fresh

Yes, and I was not expecting to feel this way, as the summer tends to foster a progressively fatigued state. I have changed my hydration regimen a bit, and so perhaps that is helping.

How are you feeling? Any improvement?

All the best to you...

Still feeling the same, still limping. Same push off pain. I've narrowed it down to a bone bruise/early fracture/morton's neuroma/metatarsalgia...haha.. I've scheduled an appointment for next tuesday with the doctor. That would make it two weeks of no running at that point.

My aqua jogging belt came in and I tried it out last night but it was weird. My form was wrong and it didn't feel very "hard". Elliptical seems to do a better job simulating a run to be honest. I may buy an elliptical for the house not because of this injury but it's something I'm sure my wife might use as well as opposed to a treadmill. Plus, it's quieter and can be done with the kid (and soon kidS) sleeping.

I'll give the aqua jogger another try tonight if it isn't storming.

Thanks for asking!

Jeremy, I have had the same experience with aqua jogging. Your form just isn't the same because your lean angle is different, and your knees come up higher and maybe your heels may not quite go back as far. I also found it pretty hard to get my heart rate above anything more than the equivalent of an easy jog. Plus it is boring as hell. But it is probably the only way to get absolutely no stress on your foot, so it may turn out to be a necessary evil.

I fully support the elliptical though, and would love to have a high quality one in my home. It isn't quite as boring as aqua jogging since you can watch tv or read a book while doing it, and you can get your heart rate up pretty close to your max heart rate, and you can certainly get in the 90% range, which would simulate a tempo effort. If I weren't so cheap, I would probably own one already.

Good to hear from you, Jeremy. Will keep you in my prayers.

For what it is worth, I did not like the elliptical in my rehab. In fact, I did it for a few minutes, and hated it. I had a different injury than you (groin), but I just did not like the feeling I got when pushing downward. It seemed to worsen things.

Going to the track this evening to do my run (hopefully get some shade as the sun goes down). Will offer my efforts for you.

All the best and keep in touch.

Jeremy R wrote:

Still feeling the same, still limping. Same push off pain. I've narrowed it down to a bone bruise/early fracture/morton's neuroma/metatarsalgia...haha.. I've scheduled an appointment for next tuesday with the doctor. That would make it two weeks of no running at that point.

My aqua jogging belt came in and I tried it out last night but it was weird. My form was wrong and it didn't feel very "hard". Elliptical seems to do a better job simulating a run to be honest. I may buy an elliptical for the house not because of this injury but it's something I'm sure my wife might use as well as opposed to a treadmill. Plus, it's quieter and can be done with the kid (and soon kidS) sleeping.

I'll give the aqua jogger another try tonight if it isn't storming.

Thanks for asking!

Try doing 30-60sec intervals without the aqua jogger. OMG it's killer!

Smoove- yeah I've actually started liking the elliptical more than the other "cross training" machines/exercises. Today I was able to go through an interval session which felt just as tiring as running outside. I was using the "METS" to gauge my effort and felt great.

Outside- thanks man, yeah, I thought the elliptical might be painful, but zero pain at all, so I will continue to do them. Only drawback is that I'm using my work gym, so I won't have anything on the weekend. May have to stick to the bike? Enjoy the track. I haven't stepped on a track in over a decade.

Runnergirl- I'll definitely try it tonight if I can

https://runnersconnect.net/coach-corner/aqua-jogging-for-runners/

I would stick to the bike. If you feel good doing it, then it is a good choice.

I am looking forrward to going to the track, even though we are in a heat advisory. Pretty hot out there, but I am counting my blessings.

All the best to you...

I second aquajogging without the belt. With the belt is too easy.

Also, when comparing heart rate in water vs air, your max heart rate is going to be lower in water.

http://www.swimovate.com/swimheartrate/

So heart rate swimming will be lower than running at the same effort.

Smoove - How is your knee feeling?

I'll try without the belt, but my swimming needs work hahaha

thanks for the link!

Hope all the injury healing is going well.

What was weird is this week I am popping mileage and intensity and the right foot healed up almost all the way. Pace for 55-60 miles this week and some harder miles thrown in and it is prob 90%.

Hope you get better soon Jeremy and OR .. and smoove! Starting to get hot here.. Heat index all weekend is 105+ So i will have to get up at 5am run and then eat and nap.

Cheers.

I wish you all the best, RRR.

I am a different runner in the evening. Ran 7 at the track tonight...94 with a heat index of 100 when I started. Was not expecting much. Felt strong from the get-go, and ended up going 7:21, 6:57, 6:48, 6:44, 6:38, 6:33, 6:22...feeling smooth and controlled throughout.

What a revelation these evening runs at the track have been...

OR - that's strong. I know you do not like this idea BUT if you went super easy 3-4x week (8min pace) and tempoed down to sixish pace a couple times a week. You would just kill some 5-10ks w that high end aerobic base you have built.