50mile week including 2 quality sessions
7M tempo at 5:17 pace max hr 171
8 x 800M in 2:30 with 45sec rest
No long run this week
Fingers crossed I can stay healthy for a few month
50mile week including 2 quality sessions
7M tempo at 5:17 pace max hr 171
8 x 800M in 2:30 with 45sec rest
No long run this week
Fingers crossed I can stay healthy for a few month
Racerdb wrote:
So what is being careful? I thought I was. I did only easy runs after all pain had subsided. Took three full days off. How do you know when to resume running? Everything felt 100% fine.
Yes, I know. I was careful like you, and it wasn't careful enough. That's why I advised you to be super careful.
He married a Kiwi mid distance runner. Not sure whether he is still there now.
In my 40s I had a couple of good races in Australia's premier mountain trail marathon. 4th master and top 20 overall 2 years in a row. Both years I was on a second weekly long run rotation. The other week the longer run was only about 90 mins but usually with a timed hill climb of 30 to 40 mins. The long runs were up to 4 hours (race duration).
I doubt I could have bounced back from the 3 to 4 hour long run in one week.
If the answer isn't immediately obvious, it's the option you are already doing.
Alan Bennet wrote:
Willbefiftyfour wrote:I am fighting to stay under 18 for 5k and under six pace for 10k....
All other runs are 8:00-9min/mile for about an hour. .
Pro Mag wrote:
Finally, an older runner who isn't a doofus on training pace.
If 8-9 is non-doofus, would doofus be faster or slower?
Faster! I like feeling recovered and ready for the tough days.
I was trying to understand your thinking. Thanks for letting me know that you weren't.
Thanks for the advice everyone. I'm thinking I really need to get my left side back to good. There seems to be a trickle down effect messing up everything! My achilles (pain seems to be mostly gone), the knee in November (pain also gone) and now my calf are all on the left leg....and are probably all related, right?
I just need to be diligent with the drills.
Lastly, are drills on the wobble board and eccentric heel drops the same thing? I have a wobble board and I have steps. The wobble board seems more convenient.
Dave
racerdb,
Eccentric heel drops would not be the same thing in my view. Here is a link with both and explanation behind the rationale as well as figures that demonstrate. I found it the most helpful for long term. I also agree with the other posters on the Gastron therapy.
Igy
So cool all the post have been super helpful! This is why I like the thread because I am in oxygen debt from all the reading!
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Week 293
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Greetings, 50+ers! Quick note to get my marker in for the week. Only got 4 days in with the start of classes (MW are going to be hard to get a run in) and I screwed-up Saturday.
Sun: 5.2 easy (7:54 pace)
Mon: off
Tues: 5.1 Hills (380 ft elev gain, 7:21 pace)
Wed: off
Thur: 4.0 sub-7 in the middle (7:26 avg pace)
Fri: 5.0 easy (7:59 pace)
Sat: off (my fault)
Happy will the hill workout Tuesday, the rest was just OK. Not hitting 20 miles for the week is pretty sad, though.
Note to others: You don't need to *justify* your training to anyone. Combativeness never works out; we should be here to support each other; sometimes it's better to just let it go (that's my $0.02 worth.)
Hope you had a better week than me.
All the Best!
Week 3 of my mileage rebuild went well but fatigue really caught up with me and I barely made the mileage a couple of days. 48 total -
M- 5 at 11:46/mi ave
T- 8 hills at 9:31/mi
W-6 at 10:11/mi
Th- 8 hills at 9:36/mi
F-6 at 9:29/mi
S- 9 easy trails at 8:31/mi
Su- 6 at 9:39/mi.
racerdb wrote:
Thanks for the advice everyone. I'm thinking I really need to get my left side back to good. There seems to be a trickle down effect messing up everything! My achilles (pain seems to be mostly gone), the knee in November (pain also gone) and now my calf are all on the left leg....and are probably all related, right?
I just need to be diligent with the drills.
Lastly, are drills on the wobble board and eccentric heel drops the same thing? I have a wobble board and I have steps. The wobble board seems more convenient.
Dave
Dave - Drills on the wobble board and eccentric heel drops are definitely NOT the same thing. And it makes complete sense that you've experienced multiple injuries on a same-side leg--but that doesn't mean the problem is with that leg. It could be your other leg that's weak or experiencing a problem, and you're overcompensating with your strong leg, leading to the injuries. Or it could be that both legs are weak/imbalanced, and the resultant form/landing/stride problem affects one leg more.
If there's one thing I've learned from dealing with multiple injuries as a masters runner (plantar fasciitis for 3.5 years, IT band syndrome, Achilles bursitis/insertional problem for 6 years, lower back pain, debilitating knee pain from a nerve problem, groin strains, multiple hammy strains, etc.), it's that you can't do one or two exercises for the current problem that ails you and hope to somehow end up healthy. You need to treat your legs from hips/core to toes--that means a full injury-prevention routine that strengthens, hips, abductors, adductors, quads, hammies, calves, and small muscles in the feet, as well as one that promotes strengthening through a full range-of-motion flexibility (it does no good to incease flexibility without increasing strength through the newly acquired range-of-motion--that's a recipe for injury!). PTs call this your kinetic chain. But don't let the science-y name turn you off. It simply means that if all your muscles are strong and balanced, your leg won't be stable when you plant your foot on each stride, and that leads to injury.
I know it sounds like self-promotion here (and I guess it is), but if you want to develop a good all-around routine for keeping your body strong, get my book Build Your Running Body. It'll take you through all the exercises you'll need (photo-instruction for all of them). And good luck!
P.S.--You'll also learn in the book that there IS such a thing as "oxygen debt," although it's limited to the phosphagen system (the super-fast anaerobic energy producing system that can supply energy for about 10-15 seconds, then rebuilds its creatine phosphate fuel source using fat and oxygen), with the anaerobic glycolytic system not incurring an oxygen debt, but leading to fatigue after about a minute of all-out running (no one is exactly sure what causes this fatigue--except we know it isn't lactic acid, which isn't actually produced in the human body--with a whole range of possibilities discussed in chapter 13 of the book).
Oops, meant to write above: "It simply means that if all your muscles AREN'T strong and balanced, your leg won't be stable when you plant your foot on each stride, and that leads to injury."
Not "are" ... Guess I should proof before I post, LOL!
Good morning from a once again snowy Idaho. Last week concluded my best chain of running sessions in years. This week the exact opposite. Perhaps the culmination "three twos" of too much, too soon and too fast. Muscles soreness also caused by a last Sunday fours hours of snow shoveling, wearing heavy boots to and from work. Net/net have some ankle-calf-Achilles issues now on the left side.
Monday: 2 miles walk/easy
Tuesday: 3 miles walk/easy
Wednesday: 2 miles walk/ easy
Thursday: 3 miles walk/easy
Friday: 2 miles walk/easy
Saturday: 2 miles easy; 1 x 800m @ 7:41-7:47 pace; 2.5 miles walk/easy
Sunday: Off
Have a good week.
Igy
I’ve had several calf muscle tears in the past. In every case, it took 6 weeks to get back to full strength regardless of the treatment I used.
All this talk of “oxygen†has me remembering back to the day when we could actually push ourselves to the point where first you lose color vision and then you get the dark tunnel. I think that’s technically hypoxia. It’s been a long time since I could push that hard. I think if I did that now we’d call it something a bit more grim.
My week:
Mon = 3 miles treadmill, medium
Tue = 5 miles elliptical
Wed = 3 miles road, easy
Thu = 5 miles elliptical
Fri = 3 miles road medium effort, timed @ 8:41 pace: 8:40, 8:42, 8:39
Sat = 5 miles elliptical + impromptu “drills†playing tag with granddaughters
Sun = 3 miles same course as Fri, medium/hard effort @ 8:28 pace: 8:37, 8:40, 8:06
Pretty good week. Had two timed runs to gauge my fitness. Today’s run was a good example of why I suck at following my own rules of training. The plan was to just cruise a few seconds under Friday’s pace but instead I got to three miles on pace and for no good reason decided to push it. That’s not playing the long game in gently and safely bringing the paces down. I seem to be in a hurry to re-injure myself.
Have a good week all you fine people.
sorry to hear of the tough week. this is first Winter since we moved to a condo with underground parking and other people taking care of the grounds, and I'm actually sort of missing snow shoveling, but it does have the major drawback that you can't schedule a gradual buildup in how much you do --- gotta do it all whenever it happens to come down.
fun week on my end with 12 hours aerobic (8 running, 4 x-t) incl
60 mins Weds. with 3 X 10:00 (3:00 recovery) at "fast tempo" pace per Building your running body chart (thanks Pete!)
2:00 this morning with some strides and progressing to semi-fast by the end.
Weds. workout felt challenging but not overwhelming. I'm getting better/smarter at pacing based on what I actually raced recently, not best time in past year, or what I hope to be able to do, or what I used to do. Seemingly simple principle but one I've resisted previously.
Happy MLK Day weekend,
Dave
I completed the first of my newly-adopted 9-day training cycles, which this past week included 1.5-mile LT repeats on Wednesday and a 12-mile "long run" on Saturday. Weekly mileage is still in the 30s, as I very cautiously add volume.
I was happy with the LT workout, although I was a bit generous with the recoveries. I finished the 12-miler with a good effort over the last few miles. It's heartening to see some sub-7s return to my runs. I took advantage of dry roads and today's light winds for a medium-effort bike ride.
Mon: 9.6 miles @ 8:00/mi
Tues: Off
Wed: 2-mile warmup; 3 x 1.5 mi w/6-min jog recoveries -- 6:59/mi, 6:54/mi, 6:54/mi; 1.5-mile coodown
Thurs: 5.1 miles @ 8:37/mi
Fri: 5.0 miles @ 8:21/mi
Sat: 12.0 miles @ 7:39/mi, finishing with 7:21, 7:01, 6:53
Sun: Bike: 21.9 miles @ 17.8 mph; 30F, light winds, no major climbs
Goal Pace
5K: 6:13/mi
Marathon: 7:26/mi
Most Recent Pace
5K: 6:27/mi (Nov 2016)
Marathon: 7:51/mi (Oct 2016)
Happy trails, everyone!
Dave,
Thanks. The snow last Sunday and ice on Monday was to the point of being serious. Parts of the country are prepared for this type of event and is budgeted for and have the equipment. Same for the residents. Not us, we are high desert.
The ankle-calf-Achilles is fine at lower speeds, so I just have gear it back. Most likely I will be forced to cancel my plans for an indoor mile and 800 meters. Just part of the game at age 66.
Igy
I forgot to mention that Friday's easy 5-miler included 8 x 100-yard strides. I believe it's important to regularly include acceleration/strides!
It has been pretty nice weather here in PA. This week turned out decently enough considering how much I had trashed myself last week. Lesson learned heavy squats twice in one week is not a good idea for me.
Monday started out with a 60 minute trainer ride
Tuesday swam 12*100 on 2:30 and hit 1:30 in 10 of 12 so still improving there
Wednesday 50 minute group trainer ride
Thursday AM 3000m Swim 51:58 - over the summer I was swimming thouse in 58-59 minutes PM Finally got to run on the track 3 miles 22:07 that was to fast but it was short
Friday 13th 5 miles of hill preps with 850 feet of climbing at 9:00 Pace or so here is the strava link
https://www.strava.com/activities/830737727
Saturday 4 mile run @7:41 per mile - I finally felt good but slightly sore from hills. Then I spent the rest of the day doing stretching, massage work with the foam roller, thera cane and roller pin. That helped a lot.
Sunday 6:miles 46:15 felt like I could have run farther but was smart enough not to.
As I was recouping my my dumbness it reminded me that I need to stay with my plan and focus on my long term and short term goals. If I am going to do well in August I need to stay focused on my swimming and running this winter. I had been doing well with my swimming but inconsistent over the last few weeks on the running
On thing I like about strava is it exposes any delusions :)
https://www.strava.com/athletes/10149348/training/log?sport=Triathlon