David45's training thread

SBR wrote:

David, your attitude and mind are holding you back.

You have to love the process more than the outcome, if you keep the negative attitude up, you're not going to get anywhere, in training or in life.

Just go for a run because you enjoy it, stop the time trialing and the desire for "talent" etc.

Just run.

The outcome matters though

But you'll never get the outcome you want without the process. If you really actually want the outcome, you have to deal with the process first.

david45 wrote:

The outcome matters though

Well no S Sherlock, but the outcome is the result of months and years of work. F the "but I run 20 MPW"

who gives a S.

Some run more, some run less.

Some are faster, some are slower.

You've had people try and help you and all you do is make excuses. Quit playing the victim. Go out and actually train if you want to get better. Go out and run. Forget the easy runs, forget the timing. Just run for the sake of enjoying running and the outcome will take care of itself.

I reverted to just doing easy runs because of issues with injury. I want to do a better job building my base first, so I am raising my mileage to 30 MPW. I will finish my first week at 30 MPW this weekend.

Stop thinking of mileage! Just build your week out from the factors for the result that really matters . You did an all out 800 at 3:02, that`s 91 sec per 400 and you can out from that probably run an all out 400 around 5-6 sec faster. It`s like Einstein once stated, everything is relatively.

Once per week you can run a maxVO2 paced 200m interval as a good start with faster work.

The pace of them , (91 sec + 8-9 sec) / 2 = (99-100 sec ) / 2 = 49-50 sec . So,...if you run your 200s at about 49-50 sec that will be a good effort for you without increase of injury risk.How many?

Well......do as many as long it feels controlled and not too exhausting. But first time you can limit yourself to max 10 of them . How much rest? Let your body decide! Walk easy between the 200 reps until back to 120-130 bpm ( that`s a pulse level where most runners feel the breath starts being more comfortable) . The rest time between the reps will become longer back to 120-130 bpm the more reps you run. The great Carlos Lopez once stated that he often used this individual way of rest between interval reps . "It`s a very logical rest time. You need more rest after every rep, the more reps you run....... " , he told.

Do this once per week and you will soon notice that even your easy runs will become easier.

gOOD LUCK!

- Summer of JS -

I just did a 20 minute tempo run today, and my pace was at 9:45 minute per mile at 170 BPM. Why is my tempo pace so slow given that I can run a mile in 6:51 minutes? Is it also normal for my lower part of my leg to feel tense and hurt during a tempo run?

I just ran for only 25 minutes easy today. I was supposed to run for 60 minutes as a long run, but pain in the tendon in my right foot prevents me from running for too long. Does anyone know what injury this is? I suspect it is plantar fasciitis, but I am not completely sure.

david45 wrote:

I just ran for only 25 minutes easy today. I was supposed to run for 60 minutes as a long run, but pain in the tendon in my right foot prevents me from running for too long. Does anyone know what injury this is? I suspect it is plantar fasciitis, but I am not completely sure.

Which tendon? Can you describe the condition in more detail?

runair wrote:

david45 wrote:

I just ran for only 25 minutes easy today. I was supposed to run for 60 minutes as a long run, but pain in the tendon in my right foot prevents me from running for too long. Does anyone know what injury this is? I suspect it is plantar fasciitis, but I am not completely sure.

Which tendon? Can you describe the condition in more detail?

It feels like a tendon running through the bottom of the foot, connecting the back of the foot with the toes. When I run, that tendon feels tight when I step on the ground, and it feels like I would rip it if the tendon is pulled too hard.

david45 wrote:

runair wrote:

Which tendon? Can you describe the condition in more detail?

It feels like a tendon running through the bottom of the foot, connecting the back of the foot with the toes. When I run, that tendon feels tight when I step on the ground, and it feels like I would rip it if the tendon is pulled too hard.

Ya, that could be plantar fasciitis. This could be a result of running around your yard, running on sidewalks, worn out shoes, or just bad training. Anyways, best to back off until it heals. Do a google search for plantar fasciitis site:letsrun.com and read up on what worked for others.

david45 wrote:

I just ran for only 25 minutes easy today. I was supposed to run for 60 minutes as a long run, but pain in the tendon in my right foot prevents me from running for too long. Does anyone know what injury this is? I suspect it is plantar fasciitis, but I am not completely sure.

David, I’d suggest you stop running for at least 2 months, and up to 4, because of this.

As soon as I read this a warning bell went off in my head - I had similar pain and it turned out to be a broken foot. Luckily they caught it early enough that I didn’t need surgery. Don’t want to go down that road.

runair wrote:

david45 wrote:

It feels like a tendon running through the bottom of the foot, connecting the back of the foot with the toes. When I run, that tendon feels tight when I step on the ground, and it feels like I would rip it if the tendon is pulled too hard.

Ya, that could be plantar fasciitis. This could be a result of running around your yard, running on sidewalks, worn out shoes, or just bad training. Anyways, best to back off until it heals. Do a google search for plantar fasciitis site:letsrun.com and read up on what worked for others.

Thanks. When I fully recover from PF, should I drop down from the amount of days I run from 5 to 4 in order to prevent the injury from flaring up again?

bonyfeet wrote:

david45 wrote:

I just ran for only 25 minutes easy today. I was supposed to run for 60 minutes as a long run, but pain in the tendon in my right foot prevents me from running for too long. Does anyone know what injury this is? I suspect it is plantar fasciitis, but I am not completely sure.

David, I’d suggest you stop running for at least 2 months, and up to 4, because of this.

As soon as I read this a warning bell went off in my head - I had similar pain and it turned out to be a broken foot. Luckily they caught it early enough that I didn’t need surgery. Don’t want to go down that road.

Sure, but it is demoralizing for me to have another major injury in less than a year of training. I do not want to have to be forced to spend several months off of training again.

david45 wrote:

It feels like a tendon running through the bottom of the foot, connecting the back of the foot with the toes. When I run, that tendon feels tight when I step on the ground, and it feels like I would rip it if the tendon is pulled too hard.

Take a break from running to let it heal.

Ride a bicycle, use an elliptical machine, or go swimming instead.

david45 wrote:

runair wrote:

Which tendon? Can you describe the condition in more detail?

It feels like a tendon running through the bottom of the foot, connecting the back of the foot with the toes. When I run, that tendon feels tight when I step on the ground, and it feels like I would rip it if the tendon is pulled too hard.

How do you know a tendon can rip if it's pulled too hard?

david45 wrote:

I just ran for only 25 minutes easy today. I was supposed to run for 60 minutes as a long run, but pain in the tendon in my right foot prevents me from running for too long. Does anyone know what injury this is? I suspect it is plantar fasciitis, but I am not completely sure.

Plantar fasciitis

Roll a tennis ball under your foot

or something

Since you are not really going for a season and you are not really in peak shape by any means, maybe taking a rest is a good idea.

However, plantar fasciatis is not that dangerous and I have carefully run through it in the past twice. Most tendon pain doesn't require a break from running.

High School decent XC wrote:

Since you are not really going for a season and you are not really in peak shape by any means, maybe taking a rest is a good idea.

However, plantar fasciatis is not that dangerous and I have carefully run through it in the past twice. Most tendon pain doesn't require a break from running.

Are you sure? I have seen others here say that you should run through PF

Can anyone give me advice on getting my easy pace below 10 minutes per mile? My pace is currently at 11:00 per mile, and that is putting me in the threshold category of effort.