Different poster, but I got these and they sorted out my shin splints pretty quickly:
You could almost certainly get a cheaper pair, but from the research I did, those appear to the gold standard.
Different poster, but I got these and they sorted out my shin splints pretty quickly:
You could almost certainly get a cheaper pair, but from the research I did, those appear to the gold standard.
Mine are just “running rooms”(not sure if they are just a Canadian store, but just a corporate running store chain) house brand.
I think trying them on is more important than brand
Here's a mid-week update and I'm curious as to what your take is on where I'm at.
In the last 7d, I've done the following:
F: 22M LONG (@7:35 average)
S: 5.3M EZ
S: OFF & UPPER STRENGTH
M: 14M W/ 8X1M @ 6:34 & LEG STRENGTH (65-70F TODAY, WINDY, PROBABLY WAS 5-10' OFF MY GOAL PACE)
T: 4.5M EZ
W: 5.7M EZ
R: 15.1M W/ 11M @ 6:44 AVERAGE & LEG STRENGTH
Am I on sub-3 track given my run today? I was actually not at 100% for the 11 mile at MP today, but managed to nail it!
HarryPlopper wrote:
M: 14M W/ 8X1M @ 6:34
Am I on sub-3 track given my run today? I was actually not at 100% for the 11 mile at MP today, but managed to nail it!
Looks good. Do you have a few +20mi in the bag? If yes, it looks good. The only thing I'm wondering is the 8x1mi @ 6:34. Was this a threshold effort? Put in relation to what you run on the other workouts, it seems a bit on the slow side. That's the only thing I can see from the info. If you just cruised to get a good volume workout at decent speed, I think you most def have a good shot at sub3.
LebanonHills wrote:
Thanks for the advice guys. Yes, I’ve been thinking about those calf sleeves for a while now. Do you have a preferred brand?
I use the CEP brand. They are really good. I don't like calf guards, I rather go for the socks.
Northener wrote:
HarryPlopper wrote:
M: 14M W/ 8X1M @ 6:34
Am I on sub-3 track given my run today? I was actually not at 100% for the 11 mile at MP today, but managed to nail it!
Looks good. Do you have a few +20mi in the bag? If yes, it looks good. The only thing I'm wondering is the 8x1mi @ 6:34. Was this a threshold effort? Put in relation to what you run on the other workouts, it seems a bit on the slow side. That's the only thing I can see from the info. If you just cruised to get a good volume workout at decent speed, I think you most def have a good shot at sub3.
Lots of 20s so far: 20, 21, and 22. Another scheduled for this Sunday and 3 more before the race.
I typically do the pace miles at 6:25-6:30. It was warmer than usual this week. But, I do agree that I need to get these a little faster. It is tough and the most challenging workout each week. I am doing track workouts, 12-16 x 400s @ 1:25-1:30 and 8-10 x 800s @ 2:58.
HarryPlopper wrote:
I typically do the pace miles at 6:25-6:30. It was warmer than usual this week. But, I do agree that I need to get these a little faster. It is tough and the most challenging workout each week. I am doing track workouts, 12-16 x 400s @ 1:25-1:30 and 8-10 x 800s @ 2:58.
Good workouts at appropriate speeds. Overall it looks good. If I may come with a suggestion, I'd make the threshold session priority and work on that. Mile reps, 2mile reps topping at 2x3mi and reduce workload on the 400 and 800 for more threshold work. Still keep them though, to not loose speed.
HarryPlopper wrote:
Here's a mid-week update and I'm curious as to what your take is on where I'm at.
In the last 7d, I've done the following:
F: 22M LONG (@7:35 average)
S: 5.3M EZ
S: OFF & UPPER STRENGTH
M: 14M W/ 8X1M @ 6:34 & LEG STRENGTH (65-70F TODAY, WINDY, PROBABLY WAS 5-10' OFF MY GOAL PACE)
T: 4.5M EZ
W: 5.7M EZ
R: 15.1M W/ 11M @ 6:44 AVERAGE & LEG STRENGTH
Am I on sub-3 track given my run today? I was actually not at 100% for the 11 mile at MP today, but managed to nail it!
the 15 mile effort looks good. Have you done a 10k or HM race as a check-in? I feel like those provide the best clarity on these things.
What's the count on marathons this weekend? Mine is still a week away. I ran my last longish run earlier this week. Easy pace. At this point, I really just wanted to burn some calories, always a challenge not to gain weight during the taper.
Tomorrow I'll race a 5K, get the legs moving a bit. My all-time best 5K was a week before my marathon PR, 21 years ago. Curious to see where I am now.
Good luck to all the marathoners this weekend!
runnerchef wrote:
HarryPlopper wrote:
Here's a mid-week update and I'm curious as to what your take is on where I'm at.
In the last 7d, I've done the following:
F: 22M LONG (@7:35 average)
S: 5.3M EZ
S: OFF & UPPER STRENGTH
M: 14M W/ 8X1M @ 6:34 & LEG STRENGTH (65-70F TODAY, WINDY, PROBABLY WAS 5-10' OFF MY GOAL PACE)
T: 4.5M EZ
W: 5.7M EZ
R: 15.1M W/ 11M @ 6:44 AVERAGE & LEG STRENGTH
Am I on sub-3 track given my run today? I was actually not at 100% for the 11 mile at MP today, but managed to nail it!
the 15 mile effort looks good. Have you done a 10k or HM race as a check-in? I feel like those provide the best clarity on these things.
I have a HM in 2 weeks.
HarryPlopper wrote:
I have a HM in 2 weeks.
Good stuff - I figure a sub 1:24 on a flat-ish course and you should feel pretty confident going into the marathon.
4 weeks to go to Indy Marathon (11/8) after the below week (Pfitz 12/55)
Sunday - 50 mile bike
Monday - 4 mile recovery (9:00 avg pace)
Tuesday - 7 miles v02 max (6x 600m 6:15 pace)
Wednesday - 6 miles easy miles (8:00 avg pace)
Thursday - 6 mile recovery + strides (9:00 avg pace)
Friday - 11 miles tune up (10k tune up turned into 5k tune up due to rain - 6:23 5k pace)
Saturday - 17 miles (7:50 avg pace)
51 total miles for the week. Odd week due to long (hard/hilly) bike ride on Sunday that was a makeup team ride that I should of never did. Spent the rest of the week recovering, and then down poured on my 10k tune up.
I'm not sure this week really told me much in terms of marathon potential. Meh
M/34/185 lbs this morning
Goal: HM (today, see below) in 1:25, marathon on 11/10 that I would like to finish to get a better sense of the distance.
7-Oct: 6 miles. 7:52 average. Progression 8:33 to 7:12.
8-Oct: Off
9-Oct: 6 miles. 1.5 w/u, 3x1000 w/ 800 fast jog recovery in 3:32/3:29/3:27, 1.5 c/d. Felt awesome. Ran in the next% for the first time.
10-Oct: 5 miles. 7:38 average. Progression 8:13 to 7:08. Legs feel very fresh with a lot of response. Taper seems to be working.
11-Oct: 4 miles. 7:39 average. 8:09 to 7:14. 4 fast strides at the end. Felt very fast on strides.
12-Oct: Rest
13-Oct: HM race. 15 miles total. 1.5 miles of warmup and strides followed by HM. Very disappointing race. Was feeling pretty solid through 6 but my IT band started cramping up around mile 9 and I just generally bonked very hard. Honestly, my inability to ease into the race early on was a bigger problem that the IT band issues. I ended up walking portions of the last 4 miles. That said, I definitely learned a lot. Some observations:
1) I didn't eat enough for breakfast. I was running on fumes in the second half of the race.
2) Went out way too hard. I need to do a better job of controlling adrenaline. I should have followed my race plan and gone out at 6:30 and eased into it.
3) I need to not overthink things. I have a lot of other racing opportunities ahead of me. I built this race up in my head way too much. The result was too much adrenaline, inability to sleep etc.
4) I need to work on running tangents better. I ran 13.43 miles somehow.
5) I had trouble with the rolling hills. I think the IT issues were a result of taking some of the long downhills on the first half of the course too hard.
Splits: 6:05/6:19/6:18/6:01/6:17/6:08/6:23/6:18/6:21/7:47/8:20/7:32/9:49/
Finishing time: 1:33:04
That said, I set PRs at pretty much every distance!
So, I have this marathon on 11/10. I would like some redemption. Not so much from a time standpoint but from a tactics/not-walking standpoint. I was thinking that 3:20 might be doable if I control pacing well. I have 4 weeks of training before then and was going to do something like this. I want to make try to gain a little bit of fitness given I haven't been training seriously for too long. How does the below look?
Week 1:
55 miles. All easy miles other than an 18 mile long run Sunday with first 6 mile warm-up, middle 6 progression down 7:30 and then last 6 at 7:30 pace. Will also do a slow 10 miler mid week. Planning on very slow jogging the next two days because my body feels like I have been through a meat grinder.
Week 2:
62 miles. 5 easy days + Wednesday workout (2 up, 6 x mile @ 6:45 pace w/ 400 jog, 2 down) and a 16 mile moderate long run.
Week 3:
54 miles. 5 easy days + Wednesday workout (2 up 3 x 2 mile @ 6:45 pace with 400 jog, 2 down) and a . 12 mile long runs with last 6 @ MP.
Week 4:
All easy until Sunday marathon. Total 54 miles. 8/6/6/5/4/0/Marathon
Free_the_thigh wrote:
If I wanted to be safe I could probably run a strong 3:10/3:05, but to be honest I’d rather put it on the line and shoot for sub 3. So the plan is to try and cross half at 1:30, and then see what happens.
While, I found out what happens.
Snuck in with a nice pace group early on and just drafted in behind them.
Crossed 10k at 42:51, passed half at 1:29: 59. Felt fairly strong and confident going through half, but stuff hit the fan shortly after
Around 23k fell 5ft behind the group I was with 10ft then was out on my own. Pace dropped to 4:25 for 2k then 4:30ish for 2k until 28k, then I lost it and death marched in around 5 mins/k for a finish of 3:14:50.
No regrets. Weather was perfect, pacing for the first half perfect, fitness wasn’t there.
1:29:59 represents a half marathon pr for me and 3:14:50 is roughly a 6 min marathon pr(granted I got it in the most painful way possible) and I got to collect a prize on stage for a third place age group win. So plenty to still be happy for.
Probably going to train for shorter distances for while, once I think sub 3 fitness is clearly there, I’ll probably give it another shot.
Here's my summary from last week:
Mon: Off
Tue: Off
Wed: 6.3mi at 6'19/mi Total 9.6mi at 6'30/mi
Thu: Off
Fri: 4x800 at 2'53 with 2'40 jog rest. Total 6.5mi
Sat: Off (planned 10k E jog)
Sun: Off (planned 10mi E)
Total: 16 ish miles...
Everything started well. Same outline as usual, but tapering, so less reps at workouts etc. Wednesday I tried my new next% for the first time and wow! Loved them instantly and crushed the MP run. 6'19-pace with low pulse. Really hyped at this point! Friday started well, but ended with a low... Had a ceasar sallad for lunch with tasted a bit weird. Did my workout in the afternoon without any problems and felt well. Pulse normal and everything. As soon as I finished I felt awful! Felt really cold and started shaking. Went home and my body felt like somebody hit me with a car. Felt really weird, shaking and all my muscles hurt and I stayed in bed and slept for 10h straight. Something in that ceasar sallad was really bad. Nice one! Good timing...
Felt like sh*t the past weekend, so missed a couple of E runs. Week was suppose to be 30-32mi, but ended up at 16 miles. No harm done if I can bounce back now.
I am now in race week and the plan is to do a very light 5k jog tonight. If I feel 100% I throw in a couple of strides in the end. Repeat the same tomorrow. Wednesday I'm doing 5k at MP, total of 10k. on Friday it's 2x800 + strides. Then rest saturday and race on Sunday. Psyched!!!! Have I done enough? Do I have a good racing plan? How's the weather going to be? etc etc...
Race plan is something like this: First 2-3miles, stay with the 2.59 pace holder. Warmed up, increase speed a fraction and cruise through half in 1.28 +/- 20sec. Tuck in with a group and stick with it...hopefully all the way.
highhoppingworm wrote:
M/34/185 lbs this morning
Goal: HM (today, see below) in 1:25, marathon on 11/10 that I would like to finish to get a better sense of the distance.
Splits: 6:05/6:19/6:18/6:01/6:17/6:08/6:23/6:18/6:21/7:47/8:20/7:32/9:49/
Finishing time: 1:33:04
That said, I set PRs at pretty much every distance!
First of all, Congratulations to your new PR!!! Be proud of it and know that you will crush that next time around, I'm sure. To be honest, you went out too fast. Probably easy as that. As Daniels say "A race can be lost in the first minutes if you go out too hard".
Next time around, try to stay on top of the adrenaline. Sometimes when I'm toeing the line and I know I'm in great shape, I take a deep breath, close my eyes and go through my plan (especially how I need to run the first few miles). Then I picture that I'm at home on my normal training grounds, how I felt when I was cruising a nice MP run, the feeling of being in shape. This always calms me. If the weather is bad and rain is pouring, I picture a good solid rain done at home in rain.
Try not to put too much pressure on yourself. Good luck for your marathon!!
Free_the_thigh wrote:
Free_the_thigh wrote:
If I wanted to be safe I could probably run a strong 3:10/3:05, but to be honest I’d rather put it on the line and shoot for sub 3. So the plan is to try and cross half at 1:30, and then see what happens.
While, I found out what happens.
No regrets. Weather was perfect, pacing for the first half perfect, fitness wasn’t there.
1:29:59 represents a half marathon pr for me and 3:14:50 is roughly a 6 min marathon pr(granted I got it in the most painful way possible) and I got to collect a prize on stage for a third place age group win. So plenty to still be happy for.
Probably going to train for shorter distances for while, once I think sub 3 fitness is clearly there, I’ll probably give it another shot.
Congratulations to your two PRs!! Double celebration!! I salute your effort in going after the sub 3. I've done it myself enough times to exactly how you feel. On pace for the half then gradually fading... Those last 10 miles build character... But it was worth it every time, knowing that you tried. You'll get there eventually!
Thanks Northener. I have come to the same conclusions and looking at it as a learning opportunity. Good advice about controlling adrenaline. One thing I can say is that I am totally hooked and could not be more excited to saddle back up and get in a solid block of training. I am also excited to get in a few 5ks over the next month and see what I can do there.
Good luck to you.
This is marathon week for me. Started my taper last week, ran my last long run on Tuesday - slow pace but negative splits, finishing with 8-flat pace for four miles.
I ended the week with a 5K race. My best time in a while - first mile was 5:35, average was 5:33.
It was a flat, fast certified course, 246 finishers. I was 7th overall, 2nd master (by 4 seconds). Decent depth - the winner was under 15:00, five of us between 17:29 and 17:34.
Stats - 43, 5'11", 170 pounds.
Best marathon in past 20 years was 3:12 at age 40, looking for sub-3 this weekend!
This past week-39 miles total:
Sunday- off
Monday- 3.5 miles with 1.5 at 5:55 pace
Tuesday- 17.6 miles at 8:23 pace
Wednesday- off
Thursday- 9 miles at 8:39 pace w/3 x 90-sec 5K pace
Friday- 2 miles slow with 90-sec at 5K pace
Saturday- 5K race 17:32, 2-mi up, 2-mi down
northener - Yikes about the food poisoning. Hope all systems back to normal now - your planned week looks about the same as I'll be doing. Good luck on Sunday!
highhopping - Your analysis and plan going forward both look good. As you say, pacing was the main issue in your half marathon. At the very least that was a helluva workout with that fast first 10K.
epg0 - That's a nice week. I'm a fan of mixing in a hard bike effort now and then.
Free-the-thigh - Congratulations on the PR and the age-group placing! And the half-marathon PR, too. Impressive to "go for it." I've had more than a few death marches over the years, not fun but always something to learn from it. Have fun with the shorter races.
Hi All,
Race week for me out here in the midwest. I had a fairly uneventful week of training, and psychologically it's always difficult to convince myself that I'm not losing tons of fitness while tapering. I mentioned last week that I bruised the bottom of my foot stepping on a rock during a long run. It still hurts occasionally on runs, but I'm hoping by Saturday the pain will be almost completely gone. It seems like it's been okay to run on and running doesn't really seem to make it worse, so there's that.
Monday: 4 @ 9:07
Tuesday: 4 @ 8:44
Wednesday: 20 minute LT run on the track. 6:09 pace. Legs felt pretty fresh running faster pace, which is weird because they seem to always be heavy during my easy days. This will be my last workout before race day! - 6.25 mi. with WU/CD
Thursday: 4@ 8:48
Friday: "long" 10 mi @ 8:04. Tried to keep the effort easy, but it was one of those days where my legs wanted to move faster after the first 6 or 7 miles and I ended up running the last 3 miles around 7:30 pace, feeling very comfortable.
Saturday: OFF
Sunday: 4@ 8:49. Felt really bad, but it could just be from running in the afternoon after eating 6 slices of pizza.
Total: 32.3
The plan for this week is MP test run (already did this morning with 2 mi. @ MP), and then 30 minute jogs, with a day or two of complete rest. Probably will only run 2 miles Friday before race day on Saturday. The forecast right now is absolutely PERFECT. 52 degrees at start time. Light winds of only 7 mph, warming up to around 60 degrees by the finish. This will be the best weather I've ever raced a marathon in (first 2 were muggy with dew points in the 60s), so I'm hoping it will help me not cramp up during the end of the race since I should be sweating less.
My revised plan is to go with the 1:30 pacers for the HM (no 3:00 pacer for the marathon, unfortunately), which is the same as the marathon course until about mile 8. Hopefully I'll still feel really fresh once they break off. Then I'll try and drop to around 6:45 pace for the next 10 miles, and hopefully the last 8 miles I'll feel good enough to maintain or even pick it up a bit through the finish. My A goal is still to BQ, which is probably going to be around 2:57, but I'd rather have a strong 2nd half than go out too hot and struggle home.