Allen, I'm sorry to hear about the health concerns. We are all pulling for this to turn out to be a false positive. You are in my thoughts.
Allen, I'm sorry to hear about the health concerns. We are all pulling for this to turn out to be a false positive. You are in my thoughts.
Smoove wrote:
Allen, I'm sorry to hear about the health concerns. We are all pulling for this to turn out to be a false positive. You are in my thoughts.
Likewise ... You are in my thoughts/prayers Allen.
AJ - For strength I'm primarily doing squats, split squats, lunges, kettle bell swings, and push-ups. I introduced weights for the first time yesterday with the kettle bell swings. Was just using body weight beforehand. Happy to report I'm not feeling any extra soreness today, which indicates my form might not suck.
Regarding mobility, Gordon brought up Running Rewired by Jay Dicharry a couple weeks back. This was the second time I had heard of the book, and my check revealed it helps runners identify form deficiencies, muscular imbalances, and weaknesses. The book has self-tests for joint mobility, posture stability, rotation, and alignment, with the exercises targeting specific areas. The below video is a good example of the mobility type exercises I'm doing, with these movements focused on the hips. I'm focusing on the hips first, gotta make sure they don't lie.
Pappy - One interesting thing I learned about plyos is they specifically target the tendons. You and most others may have already realized this, but I think some of past double bouncing has worked muscle response. With that in mind, I'm doing my best to keep it simple. Anywho, I'm doing some variation of squat jumps (literally using a curb right now), lateral side jumps, burpees (haven't actually done these yet), power skips, and ankle hops. Basically, simple, crisp, quick movements.
SI - thanks for the recommendations!
Selective comments....
GT: Regarding goal setting, I really don't think you need to pin down a number. If you choose something like sub-17:30, for example, you may not be able to hit that mark or you might be able to go much faster. Who knows. If you structure training correctly and go by feel, the right pace will come to you. Many sport psychologists will agree that process-oriented goals are superior to outcome-based goals.
Coach Jeff: You said you were racing by feel and yet you also said that you looked at your watch a few times. Not to say that those two things are in contradiction to one another, but I don't think they work well together. I agree with those who say that the weather was the biggest culprit here. You also need more competition. Being out there on your own, looking at your watch, and noticing that you were slowing down (even though effort was the same) was a losing proposition.
Stat- Your style of training is a good example of what a Lydiard-inspired scheme would look like assuming that you are keeping things on the aerobic side of the spectrum during the base period.
runrincerepeat wrote:
Smoove wrote:
Allen, I'm sorry to hear about the health concerns. We are all pulling for this to turn out to be a false positive. You are in my thoughts.
Likewise ... You are in my thoughts/prayers Allen.
I'm so sorry to hear about the news, Allen. Like Smoove said, let's hope it turns out to be a false alarm. You and your family will be in my thoughts.
Allen - hope you're facing a false alarm. I love your choose happy mentality, and I'm looking forward to the double century ride report after you and your brother take the ride.
Coyote: We've got something called a "multibanded krait" that packs a good dose of mortality. The only non-humanoid mammals I see on runs here are squirrels on the trails and rats in the city. Did see a monkey once. I agree that knowledge is power when it comes to critters...try to be when and where they ain't.
Allen: I'm putting my thoughts and prayers in an ordinary list of comments trying to emphasize that it's nothing to worry about. Let us know if you need anything.
too hot: Yup... the performances such an outlier and the only real difference was the heat and humidity. As for looking at the watch for pace, it's still the my preferred way to go about things if I have a specific time-goal in mind. But I really did do better than I have in the past about letting it go and just giving what I had. I did think of you, though. Honestly. Actually thought of the whole thread and didn't feel humiliated for embarrassed as I might have in the past. It may seem weird, but everyone's openness about bad races/workouts really helped me to separate a performance on a given day from my evaluation of myself as a runner overall.
Allen: Really, let us know.
Thanks VERY much guys for the kind words.
Knees were pretty sore this moring in my little 6-miler, especially the left knee (again, the bottom edge of the quad into the top of the knee). Not horrible, but getting a little worried about it. What can I do to help it? Have been stretching the quads. Also felt pretty sluggish in the run...
Allen - So sorry that bad news might be coming your way. Keeping you and your family in my thoughts
RRR - Another solid week from you. Glad you're feeling better
Stone - bummer about your back. Hope you're back quickly
Theo - ditto for you and your knee
TDR - Awesome to see you running strong with that group and enjoying running.
Smoove - Please be nice to that PF.
Pappy - Good news for your knees. I've never run either race but have heard good things from people who have run both. I wanted to put together a team for Living History Farms, but NCAAs are in Madison that same day and people were more interested in watching NCAAs than driving to iowa.
Gordon - You and me, attacking the 5k next spring.
RGMW - Seems like you have a good plan going forward
GFMAH - keep up the good work
AJ - I like the alternations and switching things up
OR - kill it this weekend
A little more racing fun, I wore my old club singlet from Minnesota and the guy who finished behind me was actually a founder of the club.
Goal Race: CIM
Goal pace: 5:12-5:13
M- 14 miles at 6:58 pace AM. 4 miles at 6:50 pace plus strength/gym work PM.
T- 12 miles at 7:10 pace AM. 4 miles at 7:15 pace plus strides PM.
W- 22 miles. 16 miles at 5:14 avg. Miles 1-13 all between 5:14-5:16, last 3 miles were 5:09, 5:11, 5:07.
Rainy morning on a rolling 6 mile loop. Felt controlled.
T- 14 miles at 7:25 pace AM. 4 miles at 7:20 pace PM.
F- 14 miles at 7:24 pace AM. 4 miles at 7:15 pace plus strength/gym work PM.
S- 14 miles at 6:55 pace AM. 4 miles at 7:05 pace PM.
S- 20 mile long run at 6:20 pace. Just time on feet.
Total- 130 miles
Solid week for myself. The marathon pace simulator was definitely the highlight of the week. Big confidence boaster. On Thursday I flew out to NYC for my ladies big race. Ran in Central Park the entire time. There are way too many people out there. Nice loop though. My gf ran an good race. She wasn’t happy with it but I thought it was a great result. Officially 2:32. The slow early pace made it hard for any of the women to run fast. An uncontrollable situation. She’ll get the time she wants eventually.
sub6 - hope the cold is better soon
WH - bummer about the 10k. walk it off
team1 - congrats on the marathon. sounds like you had fun running. Able to walk this week?
HHH - I don't know about my chin but I had mud on my shoulders. Have fun with your XC races.
cocoon - I like that quick long run
jewbacca - One thing I don't like is replacing running workouts with cross training. Always makes me really sore to go hard on something I haven't done regularly. I'd rather replace easy running and still get in the workout running.
stat - thanks for the detailed write up and impressive running
Puto - congrats to your father
Coyote - A 4 lap 6k sounds ridiculous.
slo - How was the 21 miler? I forgot to mention if you ran the commuter path that when you get to Hammersly road it's time to go.
SI - Keep those hammies in good shape.
Lanc - What XC 5k are you running? Kenosha FL?
Bruin - nice big PR
James - I would think you'd run faster on that path then!! Yikes
Jeff- I agree weather seems the culprit. Seems you fought until the end though.
pewow - Thanks. Will do my best to kill it this weekend. As usual, I will be monitoring my body carefully as I run, but I will be running in killer mode for sure.
Smoove - What is better, ibuprofen or naproxen?
Is it an IT band issue - on the outside of the quad, down where it ties into the flat part of your outer knee?
Either way, I would wager a fair amount of money that this is an overuse induced inflammation type issue, and not a structural damage issue, so ice and ibuprofen are your friends right now. Go big on both.
At the end of the day though, when the gun goes off, you will not notice it at all. Race day magic cures all ills (well, at least overuse injury ills).
I use Naproxen when I have a low grade issue as it is typically one pill for the day; but when I have something more acute, I got with ibuprofen. Talk to your doc, but for short periods , you can go up to 800 mg at a time (4 Advils), like 3 or 4 times per day. I typically go with 600mg before running if I have an acute issue, with additional 400-600mg doses as needed (usually in the morning if I am feeling pain).
This is less of a concern for you than for me, but you should avoid alcohol consumption with either so as to not exacerbate any potential long term issues from high dosages (but with short term use, the long term effects on your liver or kidneys isn't really an issue - but still don't drink much).
Smoove - Thanks. No, it is not in the IT band area (lateral), but on the inside (medial) area of the quad, lower edge into the knee. I think you are right regarding all the points you have made. Will start popping some pills.
I have tomorrow and Friday as planned rest days, with Friday a rest/travel day. This is what I did in my lead-up to Shamrock 2018, and I am following that template. Thus, Thursday is my only remaining scheduled run.
Allen - I just noticed your "alarming news" post. I am so sorry to learn of this. You are in my prayers, friend.
pewow - your time, your description....yeah, even I'll admit it was legit! And well done, podium never to be sniffed at.
Allen, Good luck on the medical part. Hopefully it turns out to be just a scare. I'll be thinking of you and hoping the best. If it turns out to not be good. Please keep posting, if for nothing else to vent.
Now back to the running. I'm a big believer in speed and strength especially when we age. When you do your VO2 work try to get the speed benefit without building much lactate. Same with the LT runs. Keep them easier than a true tempo. Doing those two things may take longer to reap the maximum benefit but a slow constant improvement is better than going to deep and halting improvement for a bit. It is also less stress and hopefully keeps you more injury free.
Thanks for the encouragement, folks. Despite my alarmist post earlier, at this point I am assuming "false positive," especially now after doing a little research. I just made an appointment with a specialist. Three weeks away. I haven't mentioned anything to my wife. No sense in worrying her needlessly (I hope!), but it helps to get it off my chest. Thanks, again.
OR -- Good advice from Smoove. You'll be fine on race day. Two years ago, I had inexplicable foot pain so severe the day before my marathon I couldn't put any weight on it. The next morning, only mild discomfort, and not an issue at all for the marathon. Race day magic! Relax and enjoy the next few days.
Its the pre race " Mind playing tricks on me"
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