Runners

[goosehd]

The plan I’ve picked should put me at a 4 hour time for a marathon. If I start to burn out, I’ll back off and repeat until I get comfortable again. As the weeks progress the intervals lengthen to 3’/1’ and 5’/1’ on the Thursdays. The Tuesdays go to 1’/1’ and 3’/1’.

[Dmart]

I do these short intervals of 15secs as well. They give you a slight vo2 trigger but everything below 20sec doesn't accumulate lactate, so you can include this into zone 2 (Inhalte this term) runs to spice them up.

[Nik]

Nice yeah 3 and 5 min intervals sound more like it for marathon training. It’s fun to do them by distance too, to track your pace and time over the training block to see how your fitness develops.

[goosehd]

Brutal conditions for today’s run. 70 minutes in 90F with 64% humidity. I was hoping to complete 11km’s but could only manage 10km’s. Pace was slow and just couldn’t get comfortable.

[Dmart]

@goosehd weather certainly made it way harder. There are these kind of days. You still went out and put the work in, that’s what’s matters, consistency.

[Nik]

A few during and after run pictures from my France training this summer, learning to use poles, and getting better at climbing and descending the more difficult technical trails here than what I am used to in the UK. Hopefully this will put me in a good place for the next 100 miler. Need to work on ankle strength though.

[goosehd]

@Dmart 60F with 90% Humidity today and felt great!! Did interval hill sprints for 55 minutes. Tired but feels awesome. Thanks for the encouragement

@Nik You’re an inspiration!! Keep it up and thanks for the photos.

[AdamC]

@Nik Class Nik well done mate. I know its a massive step down but are you doing the Great South this year?

[alexxedge]

@Nik just found this thread, and this post rules. Also, shout out to the Prefontaine shirt. I can’t wait for it to cool down a bit here, so I can start doing runs again. They 90F+ days with 70% and up humidity is killing me.

[Dmart]

@goosehd way to go!

I had an easy swim in the morning today and 2 1/2h brick session with 3x8min threshold on the bike and a 3x 1k threshold/ 1k easy brick run. Currently temps around 90F. Let’s say it’s challenging.

[goosehd]

@Dmart You are a machine and congrats!! 90f just saps my energy and can’t imagine what you just went through.

Saying it again, you’re a machine

[Mister_Brue]

This post is deleted!

[Nik]

@AdamC I want to, but it depends on how recovery goes from the Autumn 100 mile event I will be attempting the weekend before, so likely still resting at that point. You doing it? I'll be sad if I miss out on it, such a fun event.

[AdamC]

@Nik I am doing it mate, hamstring been playing up something chronic recently but will be there whether running or walking! such a great event on our doorstep

[Nik]

Got to do some runs with my brother and close friend around our wedding party, pretty fun.

[goosehd]

Quick update: reached week 13 of my 20 week program and was starting to feel sluggish and worn out. Spent some time trying to figure out what's going on being diet, overtraining, heat, etc. and couldn't quite put my finger on any one issue. The heat and humidity was intense for about two weeks, air conditioner was broke and needed repair which affected sleep and recovery so thought that must be it.

Temperatures cooled down, air conditioner was fixed and was starting to rest better, but still was feeling a bit tired after each training session. Decided to take a few days off and relax which helped some while also making the decision just to run for this week with a goal of 5-10km's per day to see if things got any better. First two days were ok, but today was a breakthrough day. After close examination of my shoes the other day, I noticed that they were worn and needed replacing. Today's run on new shoes and I feel like a million bucks...(maybe not that good, but much better than I have been feeling.)

I appreciate more and more everyday how you guys slug it out and put in the effort. It's not easy and always a million things to consider when things just don't go right, but when they do, how much enjoyment can be had.

[Nik]

Yeah shoes make a big difference. I am recovering from a calf strain after increasing mileage and changing to shoes with a 2mm lower drop. Just that was enough.

[alexxedge]

@Nik shoes definitely make a difference. I was running with shoes about a half-size to a size smaller than I should, just going based on my normal shoe size. When I got new proper fitting shoes it made a world of difference.

[goosehd]

@alexxedge I’m a half size up in running shoes and had done the same as you. I need the extra room for pounding the pavement and discovered after too long of a time. Major improvement by upsizing.

@Nik Different brand or model? Conscious decision to look for a lower drop? Hope the recovery is going well and would like to hear how you’re dealing with the strain. Time off, stretching, different runs…

[Nik]

@goosehd different brand. Didn’t seek out the lower drop, just went off immediate comfort of the upper.
What read about recovering from a strain like mine is to strengthen the strained muscle through cross training and then once ready to run go back to the old shoe and slowly transition to the new shoe. So I’ve been biking and lifting weights with an emphasis on single leg exercises. Back running now working through the strain. Rest is ok for a bit but an injury like mine is partly about weakness, so to prevent that injury long term I have to strengthen the muscle, and there’s no harm in starting that quite soon after injury. Rest and stretching are currently seen as slightly overrated in the healing process. Strength training and cross training are the best bets. It’s surprising because it goes against received wisdom, but makes sense to me when I think about it that to heal the injury I have to activate the area, not ignore it.