Marathon Training Thread - Week Ending 10/31

pablo - Agreed. Read this and was a bit suspicious.

Good Luck to all running NYC this weekend.

Goal Race: Don't know

Goal Time: Don't know

Mo - 6pm easy, weight routine

Tu - 6pm really easy.

We - 7.5am good pace. crankin 5:40s last mile or so

Th - 5am easy, drills

Fr - 7.5pm easy, drills

Sa - 6pm easy

Su - 10pm good pace, 6:30s or so last couple miles

Weekly Mileage - 48

First week back and surpised to see 48 miles there. Went from doing nothing at all, drinking and eating alot, to 48 miles in 1 week. Just planned on running everyday with no set distance. This is how I will play out the next couple weeks, slowly building mileage and really making sure I do weights and drills as much as possible. Nothing structured.

It's good to be back.

RoadRacer: I have to agree with Another here regarding NY's course... I have run NYC twice: 2:53(1:25-1:28) and 2:48(1:22-1:26), so if anything, I have been thinking of going out a bit quicker - 1:17 or so, but we will see how I feel come Sunday.

Busboy: That's a solid half marathon, congrats!

Good luck Dan the Man!My wife and I are doing the hamilton half this weekend. It looks like it'll be beautiful weather fore you. Hope the wind is kind.

Goal Race:1971 Boston Marathon

Goal Tim: sub 2:30

Week ending 10/31/1970

17, 10, 5, 7-- [5,000 mtr x country 31st in 17:45] = 39

I could really use some wisdom here. After a pathetic performance at the VB Rock n Roll Half, I have beat myself up in my training. I figured I needed to ramp up the mileage, and probably went about it too fast. Long story short, I have been battling hip pain for a couple of weeks, even have put in some long runs with the pain. But, after a 45 minute run today, the pain was pretty bad!

I am setting up an appointment with my Doc, but in the mean time, I could use some advice. I am about a month out from the Las Vegas Rock n Roll, and was wondering what the consensus on time off would be. Would you...

A. Take days off completely (If so, how many)

B. Bike to maintain some fitness.

C. Chalk it up as an expensive learning experience, and not race.

D. Your advice

Yes, I really have no clue as to what Im doing.

Sorry for the whining, but it is exactly a year to the week, I was training for my first race (Las Vegas), and ended up with a torn abdominal wall instead. Surgery took me out for 3 Months.

Pablo,

At first I thought the same thing, but who in their right mind would post such an elaborate, thorough, and detailed account of a week of training? Despite it sounding ridiculous, if you think about it, its possible. Dude did ~143 miles in 6 days if I did my math right. That's about 166 miles if he ran all 7. Certainly high, but you've done 120 working full time. Not saying its legit, but it is possible

Besides, you just have the whole, "who would write that?" factor...

Another & jrunner2k - I get what you're saying. I haven't run New York so I certainly don't know. Regardless, you are in awesome shape and assuming you're feeling good on race day it sure seems like you can go out in 1:17 or 1:18 and still finish great. I bet you run close to even splits or your smallest positive splits New York yet! You've got to be getting psyched now! I'm getting pumped up and I'm not even racing anything.

that is some serious mileage - oh wait troll 1/10

There is no Kipkurui trying to make the Norwegian team!

running4IAM - As far as racing, I think it is too early to say one way or the other. You could not run a step for the next 3 1/2 weeks and still have the solid foundation to race off of. But, I would suggest you take at least 3 or 4 days off and see how it feels after that. If you start running on day 4 or 5 and it hurts after 5 seconds or 5 miles - stop immediately. I've learned it does NO good whatsoever to run through injury-type pain. That just prolongs the recovery time. If biking doesn't hurt, definitely do that because it will help maintain fitness if you ride hard enough. Bottom line - listen to your body. God gave us nerves so we knew when to back off and let the body heal.

running4IAM wrote:

A. Take days off completely (If so, how many)

B. Bike to maintain some fitness.

C. Chalk it up as an expensive learning experience, and not race.

D. Your advice

A. Yes, maybe a few days. If you have pain that is impedeing your stride, a few days (maybe 3-4 days) will help you more than harm you. I would try not to go past 4 days though....that's just me.

B. After a few days completely off, I'd do something to maintain fitness if (and only if) you still have pain in your hip. Personally, I find swimming is the best way to keep fitness. I hate swimming with a fiery passion, but it does keep you fit.

C. This should be a last resort only. A decision to be made much closer to race day, not a month out.

D. If I were in your shoes, I'd take at least 2 days completely off, if the pain is gone...I'd continue training as scheduled. If the pain is still there after the off days, then I'd cross-train however it doesn't hurt the hip until there is no more pain.

BTW, anytime I have hip pain...it's usually a result of my IT bands being tight. Stretching them and doing some exercises (just google some), seems to help me within a day or two.

4TM - My argument for being a troll wasn't because his insane mileage, it was the fact he was counting "dog walking" miles towards his weekly mileage. If I carried around a pedometer with me all day, I bet I'd walk over 4 miles each day....should I count that towards my mileage...NO!

Here are my splits from my first marathon back in 2006 (New York). I was amazed I did so well. My half PR going in was 1:29:05. My 10k PR was 41:28. I had yet to break 20 minutes in a 5k. I think I went out a wee too fast...

NYRR will have mats for every mile from 8 all the way in, at each 5k and at the half.

Mile 23-24 scares me....

7:24.07/7:24.07

6:15.19/13:39.26

6:46.81/20:26.07

6:46.16/27:12.23

6:43.59/33:55.82

6:45.00/40:40.82

6:52.25/47:33.07

6:55.78/54:28.85

6:55.97/1:01:24.82

6:50.48/1:08:15.26

7:06.28/1:15:21.54

6:45.12/1:22:06.66

6:56.72/1:29:03.38

6:52.26/1:35:55.64

7:14.37/1:43:10.01

7:29.25/1:50:39.26

14:03.37/2:04:42.63

7:07.70/2:11:50.33

7:25.41/2:19:15.74

7:23.84/2:26:39.58

7:25.87/2:34:05.45

7:23.66/2:41:29.11

7:50.97/2:49:20.08

7:44.78/2:57:05.86

7:38.36/3:04:43.22

1:32.98/3:06:16.20

5k: 21:08.26/21:08.26

10k:42:11.32/21:03.06

15k:1:03:36.68/21:25.36

20k:1:25:10.16/21:33.48

1/2 M: 1:29:48.78

25k:1:47:18.19/22:08.03

30k:2:09:15.81/21:57.62

35k:2:32:11.73/22:55.92

40k:2:55:56.24/23:44.51

Road Racer, pablo

As always guys, thanx for the solid advice. Sometimes I hate the drive to get fast. But, I have to realize I haven't put my time in.I should've listened to my body a couple of weeks ago, but just want to improve. Then it's too late after the injury has set in. I will definitely incorporate what you both recommended. As far as the race, I will wait till it gets closer. Last year I had no choice, the surgeon won.

I don't know, maybe I'm crazy, but I didn't think NY was THAT hard. I thought Boston was WAY harder. Chicago was clearly easier, but I'm not convinced that even Chicago is faster then by a minute or 2.

The 59th street bridge was the only hill I noticed. Now, I hit the wall at 19, so the last 7 miles were rough for me, but I attribute that to not being as fit as I would have liked and less to do with terrain. My splits to 2:45 are below. I just ran 2:40 in Chicago, and I honestly think that if I had entered NY this year instead, I could have run close to or under 2:40 (the weather looks like it will be PERFECT on Sunday... unlike Chicago where it got pretty warm, as we all know). Why do I say that? Well, I am supremely more fit then last year. My half time is at least 3 minutes faster then last year, if not more (I ran 1:18:02 last year, this year I ran 1:11:03 for 20k, and think I could have run another k at 5:20 pace if the course continue until a half). Generally speaking, I think the bridges add 10-15 seconds and 5th Ave and CP add 10-15 seconds a mile for a highly trained runner. That in total is about a minute.

6:27

5:37

6:04

5:56

5:57

5:52

6:03

6:05

6:03

5:59

6:15

5:57

6:13

**0:45** (1:19:20)

6:14

6:28

6:21

6:01

6:08

6:22

6:37

7:00

6:44

6:43

7:00

6:58

6:41

1:25

Will be interesting to see what Geb can do in NY. He has 2 disadvantages 1 of which you won't have to worry about. 1) No rabbits. 2) Hills. Clearly we never have rabbits, so that isn't a disadvantage for us. I say he gives up a minute because of no rabbits and a minute because of hills. Assuming he is in WR shape (big assumption) this puts him at around 2:05 high/2:06 low.

Running4lam - give us more detail on the nature and extent of the hip pain. I have had some trouble there recently and i found that rest did not help. Rather, i started doing hip flexor stretches which worked like a charm. As for your abdominal tear, well that scares me like heck. Was that pain in the lower abdomen? How long did it take you to diagnose it correctly?

Put me in for a vote that our 200mile/week elite runner is a troll. For me, it was his saturday --- 11 mile walk with a dog???? That is ridiculous.

On the other hand, perhaps if his numbers were kms instead of miles, then maybe.

I am getting excited about NY even though i am not doing it. I hope there is internet coverage. I have always sworn that i would not run NY or Boston because they are too hard and i am a PR whore. But now i am thinking about NY 2011!!!!

CTA- As for the ab tear, it only took a couple of weeks. I was pretty agressive on figuring out the pain. It was probably because it was bad, plus I had some awesome Doc's. The pain was lower abdomen, but deep. They originally thought it was a femoral head stress fracture, but the Sports Med Doc that works on the athletes at my school (I go to Boise State) was dead on with his diagnosis, said no fracture, but a tear. He sent me to the top surgeon in Boise and he could tell right away. Unfortunately, with as bad a tear that I had, and whenever you allow someone to cut you open, there are residual effects, but I have been pretty good managing and listening to my body.

The hip pain at first reminded me kinda like the last injury, but opposite side. Except the pain is more front muscle area and groin, and radiates to the back. Not only is it painful, but my stride got weak. It is most noticeable when I lie down and do a leg raise. How did you find your hip flexor exercises? Do you have any you particularly recommend?

Thanx

Ya, i know what you mean about leg raises. I also had pain just hoisting my legs to get out of bed. The pain isnt gone yet but i have been able to run. It takes a few miles for me to forget the problem. But i managed a tempo run tonight. I have been doing some basic hip flexor stretches. Google "hip flexor stretch" and click on videos. I used the first on the list, the 4 minute one which says "uploaded by cogtoom". This seems to have done something good for me.

jambo posters, you are correct i have not raced since i think july 2008 but at this time i not in shape definatly not my past speed. no training from 2006 to august 2010 as i living with my cousin at business in oslo. i run again after people from oslo athletics team find out i live in oslo and want me to run but i do not as i am overweight i think 85 kilogram. i just jog for many months and get to 73kg then i start with athletics club and i am fastest. in july 2010 i do 1500m training run in 3.50 which is bad but i only do 30 kilometres in week. my athletics team officer then gets me do training after this and i run 3.44 so i want to race but not 1500m as i now nearly 30 and no speed for winning so instead i do 10000m in 29.19 so still not good for career. i move to marathon then and get reebok contract if i run 2.12 by april 2011 but i want 2.08 so i can get to front then i want 2.05 by 33. i can now ran for norway so i want to do this as kenyan team very dificult to make. i go to flagstaff with my club officer then he go as he has big job. i now on own but not allowed with mcmillan but often see them and many other athlete.

I believe the guy. Believed it when I read it. Ben Kipkurui was an amazing 1500/mile guy back in the day and I think may still hold the 1000 junior WR, so his most recent story makes sense. He would also be about 33 in 2013.

At the risk of being gullible...

Welcome to the thread Ben Kipkurui - I hope you continue to post. I wish more elite athletes were transparent. It is good for the sport.