OO, I've been running seriously about 5-6 years now so yes a long time to discover this. But I've no coach or anyone really that advises me. I think my issue is larger than just a tight back. My left hip is weak and then right one tends to dominate. The Fizz team has been working with me on this as I used to get lower leg injuries on the weak side frequently. Maybe I'm using the glutes some but just not enough (her comments may not have been as black or white as she made them sound). Anyway, something to work towards.
Badbark, utterly amazing! Congrats on a once in a lifetime type of win! You continue to amaze. Recover well (and hope you are still in relatively good shape down below!).
Gul, I see you are getting all the toothpaste lately. This may pay big dividends to you. I wouldn't worry about 9 m/m at all. Are you planning to mix some strides and work sessions back in now? I think that once you can go out (on a reasonably flat course on a "non" hot day and maintain a steady HR/Pace for 10-13 miles you are ready for adding in some of the subLT runs (or whatever type of quality you are envisioning). Do the slow runs feel more comfy lately or do they feel unnatural/uncomfortable? I can't remember if they ever did or not...
SJ, epic week on the bike. Was feeling the sun and wind as I pictured your rides.
Fishy, nice racing and even better news to hear about your hip. Hope all keeps moving in this good direction.
Last week was crushed at work, but it paid out w/2 small grants coming into the lab. was a strange training week as did 2 subLTs and no other running through Friday...then got some easier miles over the weekend. Looks like another 200 miles or so for June so hanging in there. Getting used to the heat.
My fizz has been looking at my running because of my back. Well, back seems sorted now but she says I'm not using my glutes much at all when I run. So her solution has been to have me do lots of glute strengthening stuff and dynamic running moves to train me to use them. She says imagine what you could do if you used your a$$ Probably more evidence that I could use a coach if for nothing else just technique adjustments.
Gul, glad to hear you are squeezing from the bottom! You may naturally progress to a point where those slow miles feel really good sandwiched around 2 quality sessions and a LR.
2 days ago I did a subLT session in heart of a very sunny/hot day. Failure on all fronts (got a little heat sickness that lingered plus my claytons, which I thought I'd broken in enough to skip blisters, gave me blisters!). Yesterday did an easy 10M at dusk and they were gentle and blissfully cool. Ahhhh.
*Gasp* Coming up for air before diving deep again. Work and life have been totally overpowering of late. But still getting some miles in but nothing fast yet. Heel better but lower back a bit not good so sorting this out.
But had to break radio silence to say a big congrats to BB! You are one bad dude. Be proud of that accomplishment. I had a feeling you might have had some stomach issues when you reported tough times in your first update. Nothing worse and glad you were able to shake the loo! Not sure how you can contemplate the super long race upcoming (isn't his a bit like childbirth...can't have another until the memory of the first fades sufficiently?). Well good luck on the next one!
Lorenzo, much good karma on way to you as well. Steady till the end!
Gul, good job getting an estimate on your max HR. I think mine is ~200 as well. Do you have HR readings from your previous marathons? Would be interested to see what the profile looked like in each race. Based on the Hadd stuff, a HR of ~160 equates to 80% of your max. You could pop up to ~165 to get near 83%. He used to say the max anyone could run a marathon at is 87% (and this is a perfectly tuned aerobic engine). When I talk about subLT efforts, these usually mean I am running 70 minutes at anywhere from 78 to 83% of max HR. The idea is that as you continually do these runs (starting in the upper 70% range to begin and as you push your LT up, you can venture up to 80-83%) you are actually setting your MP. Ideally, you can run aerobically at 80% max HR and maintain this aerobic profile throughout the marathon. So in races where you have hit the proverbial wall down the stretch it could be you went out just a tad too strongly and stepped above your LT. By dialing in your true LT using HR, you have another very effective tool to guide your pace/effort in your next marathon. Also, you should Aim, if possible, to have all your non quality sessions (or at minimum all recovery runs) be 70% of Max HR (or less!). This allows you to squeeze toothpaste from the very bottom of the tube instead of doing all efforts from the middle or higher.
OK, will step off the Hadd lectern now!
Also, from what I was reading in the new Pfitzinger 5K to half marathon book, a big system to pay attention to as we age is VO2 max. And wouldn't you know I have done zero training for this over the past 5 years! So must add this element in now and see if that can net me more speed over the marathon down the road.