Latest posts by VTrunner

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Sub 3h15

Posted: 25/02/2015 at 01:07

SSC, gotta start somewhere! I also remember a tip from my Fizz. When you get a tight muscle, you can go after it hard (to remove knots/tightness), but after you hit it, then you may need to rest it for a bit. Apparently the digging promotes blood flow and some inflammation as part of the healing process so to keep going after it can be a problem. Also, great stretch for calves is the following: gently quat down so bum just above ankles w/feet about shoulder width apart, then slowly rock forward onto front of one foot (do left calf frist) and slowly rotate pressure to different parts of foot/calf (think rolling weight from left to right side of foot). When 1 foot done move weight to other foot and hit that side. This really works great for my megacalves that I apparently do all my running with!

Sub 3h15

Posted: 23/02/2015 at 22:37

SSC, foam roller, trigger point ball, stick, trip to Fizz (or all of these!). Might be something a fizz can identify, loosen, and give you the means to keep it loose. I had an absolute scare last year and turned out one long muscle in calf was triggered on (was like a rope). Got it loose and was able to run the next day and continue no worries. Worth a try anyway.

No running here. Got 2 hrs on the elliptical last night. My running fitness may be going to sh*t, but my cardio for this machine is certainly improving. Still getting a little tingling/numbish/weird sensations at sight of injury after xtraining, but gone by the 2nd day after. This phenomenon gets less pronounced each time so think I'm progressing.

PMJ, didn't you just run a 20 at 7:10 pace? I think you can do this marathon at that speed easily. The beauty is you'll run a good race, place high, get your entry qualification, and not need the dreaded reverse taper (aka desperate struggle to heal/regain normalcy) the rest of us sub3:15 thread mortals need.

Gul, nice progress. I concur you should just go out easier this time around (or at least w/a max pace to observe; ideally, if we could get a HR monitor on you we could really dial you in!). BTW, how much time did you actually lose from your build up due to your foot injury? Hopefully not much fitness was lost. You were really cranking up to that point.

Sub 3h15

Posted: 21/02/2015 at 00:46

Well done Gul. Hope it's onward and upwards from here! BI, hope the morning is good (knock wood). For my part, foot felt a little weird yesterday from elliptical session 2 days ago. Fine today though and did another 90 minute session. Foot feeling fine after this one. Ahhhh, endorphins are good. Needed that!

Sub 3h15

Posted: 19/02/2015 at 02:06

Gul, I feel your frustration. I agree with the others...keep resting because really there is no other option.

My own hoof is much better of late, but I have not stressed it for almost 2 weeks. And still it feels weird around the injury site from time to time. So after 12 days off, I decided to get on the elliptical for a test. 90 minute session was good, although holy hell my HR was a bit high. Realized this was to be the case, but still to see it flooded me with panic. Anyway, foot felt a little numb/weird (but no pain) afterward for an hour or so. Finally iced it and feels normal now. Will see how it feels in the morning. Hopefully I've turned a small corner . If I can get back on the trainer 4-5X's per week that will help at least conserve what's left of my quickly eroding fitness.

HADD Training Method

Posted: 17/02/2015 at 17:40

Dara, I think you could given a long enough period of training. The question becomes how long do you need to HADD to get your LT slightly above 170 (and can you continue that long w/out eventually getting injured)? It's a question I ponder quite a bit because like you, my maxHR is 200 and my last marathon was raced at HR ave 160 for 7:15 m/m. But in training, my 70 minute (~10 mile) subLT/ILTHR sessions at HR ~160 was more like 6:5x per mile. So I've never truly converted training subLT pace to marathon pace at that HR yet, but the margin is narrowing. I was thinking I needed about 6-10 months of pure HADD to bump up to 170 for the subLT sessions. I've really only been able to get comfy on the subLTs at 160 to date, but think if I could elevate to 170 could be in the territory you are now catching glimpses of.

BTW, really incredible numbers you've posted. Fast at all HR and improving dramatically. I'll wait in suspense for the next results!

On my end, foot has felt much better the past 5 days or so. Still feel a little something there from time to time, but overall feels almost back to normal. No working out at all last week. Just writing my grant and trying to heal. Passed the point to caring on the running thing for now. Just need to tie up this project and hopefully be healed by then so I can immerse myself back onto the roads with a fresh tank of motivation.

Sub 3h15

Posted: 14/02/2015 at 20:59

Birch, nice running! Blazing 5K. I assume you felt great during the race. Must have floated home on the amazing vibes post-race

Lorenzo, nice super long effort from you as well.

Leslie, you are reminding me of Moof these days. Impressive mileage every week. Remind me of your race and your goal time again?

Wool,  more of the same for you. Everyone is doing great these days. I sense many strong marathons in the near future.

I have to admit, when you are hurt, it's hard to come on here and read about the exploits (as I'm sure Minni, Abbers, and others can attest). Abbers, well thought out decision on the job. And you must be pleased to be running so well again.

PMJ you are far into your schedule when you can say "only 17".

My foot is steadily feeling better over the course of this week. Absolutely no training going on as my gut says I really need to rest it to heal. So far 4 weeks since I hung things up. One of those weeks had lots of elliptical; another had 2 short runs and marathon walking around Disney; and 2 have just been rest. Starting to get used to not having my work day broken up for the run (I have been incredibly productive as a result!). Plus wife happy during this hiatus from running. So not completely bad I guess. While I'm certainly losing fitness, I hope overall the break let's me come back stronger. I think I was getting pretty stale over 2 years straight of roughly the same stuff. OK, enough grumbling. Back to work...

Sub 3h15

Posted: 13/02/2015 at 13:15

Don't think hurt and suffer should be a regular component of weekly training. And for races like the marathon if you hurt and suffer early, might as well have slept in anyway. But from what I've read from time to time it can be OK to deliberately overtrain for a few cycles to induce adapations.

When I was in track long, long ago I ran the 400M and that event was all about the pain. I suspect everything short of 2 miles may well fit in this category.

Sub 3h15

Posted: 11/02/2015 at 23:52

PMJ, nice cadence on the intervals (especially given the goosey conditions).

Interested in the conversion discussion from 13.1 to 26.2. I have never raced a half but recently my marathon was 3:09:56. If I plug that into McMillan's calculator, it says I should have run a half of 1:30:15, a 10K of 40:29; and a 5K of 19:30. In the weeks leading up to the marathon I ran a 40:30 10K. I read this to mean my endurance was dialed in this time around. In the past, I usually missed my conversion by 5-10 minutes for the marathon based on 5K or 10K time.

Saw an ortho surgeon yesterday. Xrays didn't show a stress fracture and foot generally looks good from a structural point of view. Thinks it's either a stress reaction and/or soft tissue stuff. Says no running until I can walk w/out pain for 2 weeks, and then start slowly again. And got cleared for elliptical/bike/pool. Not bad news and might see a return to running weeks sooner that I was predicting. Will see.

HADD Training Method

Posted: 11/02/2015 at 14:38

Roy, solid fitness on display.

DD, not likely! 1 more month and I'll be able to get my life back just a bit. Good luck on yours!

HADD Training Method

Posted: 10/02/2015 at 21:49

DD, nice progression there and fitness definitely improving. Think you are in a good place right now. Only can get better from here!

I ended up seeing an ortho doc today. Foot looks pretty intact and no stress fractures noted (he thinks it's a stress reaction or possibly some soft tissue injury next to the bone between 1st/2nd metatarsal). He said my calves are way too tight and this may be causing problems (I could have told him this has been the story of my new running life so not surprised). He cleared me for bike, elliptical or pool. As of today, I'm pain-free again just walking around. He said I can test a short run after 2 wks of pain-free walking. If no pain after test run, rest a day and try again, slowly building up. So that is a positive because I was expecting being out several weeks longer. Glad to have some option for cardio in the meantime.

He agreed that the higher cadence running probably pushed me into injury (although he warned that my foot is less flexible since I saw him in 2011 (but the other foot seems fine). So need to loosen it up. He also warned that I may not be durable for the kind of mileage I have been doing and should consider reducing. I found that to be a pretty hilarious statement (as I'm sure you'll all agree). Or as my nephew would say, "yeah, right!"

In other news I'm getting fat. So back to sitting on my a$$ writing this damn grant proposal.

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