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The end of the road (are we there yet?)
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Monday 4th: 7 miles, Pace 8.23/ HR 140
Tuesday: 8 miles Pace 8.55 / HR 136
4 miles Pace 11.15
Out for an easy run. Arrived home to find Mrs P on her way out so I joined her for her 4 miles walk/run around the local track. To make things interesting I gave the skeltoes minalist shoes their first outing. Not sold on them yet. It's not the lack of a sole that that a problem but I found that they chafed. Possibly I'll get used to it ... but I'm not convinced
Thursday: 8 miles, 8.22 / HR 145
Nice to see the pace starting to inch down a little
Friday: 4 miles, very easy
Saturday: 16 miles, Pace 8.45, HR 140
Cool and pleasant. Wanted to keep the HR below 140 for the first 10 miles and then see what happened. So the first 8 miles were easy. 8-12 were the beginning of a stuggle, the last 4 felt disappointly hard.
Sunday: 4 miles, Pace: 9:55 grass
A recovery run. My first return to running on grass. Have to be very careful not to jam the left knee on some very uneven patches of ground.
Tuesday: 6 miles, Pace 7.50 HR 150
A bit disappointed by how slow my pace is for the perceived effort. Even when the HR is objectively low the effort seems hard. So I decided to to a mini-tempo run. However, I met my Korean buddy within half a mile and so did four miles with him at about 7.30 pace. Again felt a lot harder. He kindly waited for me at the top of each hill
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Wednesday: 4 miles, Pace 8.35, HR 140
A checkpoint:
Well the good news is that the hip seems fine.
Still get siactic nerve problems if I sit for several hours.
The knee is .... not bad enough to stop me and basically it seems I must just live with it.
My stamina is slowly returning, although even a short hill leaves me heaving.
At any given effort my pace is about a minute behind where is was pre injury.
Have to say while I am pleased that this come back is holding (touch wood) it is more difficult than I had anticipated. I'm finding it strange that even at low HR reading my perception is that I am finding it hard.
I am planning to adding tempo and track work each week to try to lower the pace a little.0 -
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You've made serious progress, and your running has become consistent. You may be too close to the situation to realize how far you've come - you're really doing great.
Thank you ! Encouagement is very welcome. You might be right .... but right now it is hard not to spend the time scanning the horizon for signs of progress.
One other factor is my weight: Still about 158-9 lbs which is a bit disappointing. If I could shed the extra weight and get back to 145 or lower I think everything might become easier. Need to get some disciple back in my diet.
Thursday: 7 miles w/6*400m
Ok. Time to start introducing some track work. So headed to the track. 2 miles warmup followed by 400m reps with 400 rest. Times varied between 1.28-1.31. Not fantastic - too lasy to lookup pre injury times.
Then a warmdown that got a little long as I ran into a few friends and kept them company for a few extra miles.
Friday: 4 miles, easy, grass & boardwalk.
Walking to work after this run my hip began to ache again. First time in a while. I wonder if runnng on the uneven surface (the playing field I run around are in rubbish condition) is casuing the problem. It was on this run that my hip problem originally showed up. The irony of an injury triggered by a recovery run !
Saturday: 16 miles, Pace 8.45, HR 139
After the hip niggle I was prepared to pull up at the first sign of trouble. Otherwise the plan was to keep the HR below 140 for the first 10 miles and then see what happened. Feeling pretty good at mile 11 so I started to consciously up the pace a bit and threw in a few 8.2* miles. Probably a mistake - by mile 16 the HR was 160+ and it was time to quit!
Sunday/Monday: Work cut things down to a short eliptical/bike session and stretching.0 -
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Did you enjoy the trail run?? I totally enjoy the added dimension of the streams and fallen trees and the twists and turns on trails....plus it can just be so darned gorgeous too! I saw a rattlesnake last Saturday up on Skyline Drive while I was on my bike. It was huge, but it had been hit while crossing the road so other than me almost hurdling it while on my bike, it was of no danger to me.
I'd like to try it out but it is not something I have the opportunity to do around here. I found the series of streams a bit of a problem, having to stop and picking my way across stepping stones. Kinda tough to get any kind of rythm. There's a park on Staten Island that is supposed to have some trails. Thats about a 40 minute drive for me - so I might try this out - presumably rattlesnake free !
It's like a lot of things - I watch the pros run marathons on tv and think - "hey... no reason I couldn't do that" ....
Wait - you've got rattle snakes in Virginia ? Wow - I though they stayed further south. I'd prefer your aquatic bunnies.0 -
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17 weeks is still pretty far away but will be here before you know it so don't defer until you have to defer. From my perspective you are going pretty well, so I think when the weather breaks (September?) you'll have a better idea of where you are. When is the cutoff to defer?
To defer or not to defer !? The date for deferral is pretty late. It's a question of whether I can run a 'ok' marathon and if this is a good step on the comeback trail. Not sure .... I know I am nowhere near where I was a year ago - objectively I am still about 14lbs heavier and I am not going to shift that before NY so I have to be realistic (sadly as my fantasy running life is pretty cool).
Monday: 6 miles, grass Pace: 9.19 HR: 125
Tuesday: 7 miles w 5*800m
800m Rep|1 |2 |3 |4 |5
Time |3.02 |3.06 |3.09 |3.09 |3.14
HR |155 | 158 |159 |162 |162
Recovery Time |2.58 |3.17 |3.31 |4.42
Hot and humid morning. Was hoping for 6 reps but the 5th rep told me that the tank was empty. OK-ish session.
Wednesday: 6 miles, Pace 9.13, HR: 129
Thursday: 7.5 miles, 4 @tempo
LT Mile | 1 | 2 | 3 | 4
Pace | 7.05 | 7.07 | 7.13 | 6.57
HR | 146 | 153 | 153 | 161
Disappointing. I was hoping for 4 sub 7 miles from keeping HR ~ 155. But it seems I dogged it a bit. Given that an overnight storm cleared the heat and humidity for a morning this was a very disappointing effort. The HR suggests that I wussed out on the session. Must do better. Next week - there is always another week !
Can I make this an MP run ? 0 -
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Brianderunner wrote: »I have a NY place and I'm 99.9% likely to defer. In a similar boat to yourself as regards lost fitness (probably even worse :mad:)
Race you in 2013 then?
Yes, you've had a hell of a 2012. Your log has gone quiet recently. How are things going ? Have you shaken the virus(?) or is it the return of the earlier injury ? Yes, at this stage I'd say deferring is your best option. You cannot really start to plan until you have your health back under control. Don't do what I did. I wish I had shut things down earlier - I did not recognize how bad my situation when it started.
Yes, it's stupid but I keep looking back at my old times and getting a bit frustrated that I am not hitting those times again ... not realistic and probably not helpful.
Having deferred in 2011 I am reluctant to defer again. At some stage I have got to say "scew it" to get back into racing. I seem to be holding up physically. So it's just how much fitness I can regain. Mrs P is doing NY this year which is another reason to go for it.
Either way I'll see you in 2013 - we're not going anywhere !0 -
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Friday: 6 miles, grass, Pace: 9.12
Saturday: ????
Well, the wheels came of big time. Nice day, cool. Went out with the idea of pushing to 18 miles. Decided to run a new route along along the port area which has been open to the public (sort of - last time we tried to walk down there a port security guard told us we could not walk - we could drive but not walk
). This time I no one objected. I wish they had !
In short the wheels fell off after 12 miles. I was cooked. I started to walk home. After a HTFU talk to self and a 1/4 mile recovery walk I managed to run/walk/shuffle to the gym where the plan was to get some water and try to regroup. At the gym - the front desk told me I had cancelled my membership ( yet again!) so rather than debate it I left and resume the death march walk/run. First stop was a kids playground with a sprinkler. Second stop was for a bottle of gatorade. Finished bottle on the run and stopped for another. About 16+ miles covered in total - cannot call this a run.
What happened ? Well - it might be the sangria consumed the night before or it might be that the strength exercises are taking too much out of me. Either way - a shocker.
Monday: 4 miles.
Even after a day's rest the legs are dead.
There is a training run this weekend. I was considering trying to stick with the 8mm pace group but this may be optimistic.0 -
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Just a couple of thoughts....
This is a very hot summer, and even though you started this run at 7am, as you mentioned, it was humid....and it would have been heating up as you progressed through your miles, which could explain why at 13 miles you started to suffer.....and, it is also very possible that when you did this training run 2 years ago that the weather wasn't this awful.
I don't know about lower/higher running mileage and how it may affect your speed/endurance as long as what you are doing is quality - fast when it should be fast, and long and slow when it should be long and slow - but one idea if adding more mileage might predispose you to injury is to supplement by riding a bike (or swimming). You'll gain physical benefit without the stress on the body.
If the next organized training run is in cooler temps, say in September or October, it might really bring much better times for you. I have no doubt you benefited from today's run, and I have no doubt you are benefitting from all your runs, especially in the heat, so don't despair....better running is around the corner! 0 -
Wow - away a few days and it seems like the forum has been stripped ..... I guess the tri guys really were fed up hearing about marathons .... miss them already.Just a couple of thoughts....
This is a very hot summer, and even though you started this run at 7am, as you mentioned, it was humid....and it would have been heating up as you progressed through your miles, which could explain why at 13 miles you started to suffer.....and, it is also very possible that when you did this training run 2 years ago that the weather wasn't this awful.
I don't know about lower/higher running mileage and how it may affect your speed/endurance as long as what you are doing is quality - fast when it should be fast, and long and slow when it should be long and slow - but one idea if adding more mileage might predispose you to injury is to supplement by riding a bike (or swimming). You'll gain physical benefit without the stress on the body.
If the next organized training run is in cooler temps, say in September or October, it might really bring much better times for you. I have no doubt you benefited from today's run, and I have no doubt you are benefitting from all your runs, especially in the heat, so don't despair....better running is around the corner!
Well ..... in all honesty I don't think I can blame the weather for this one. I think you guys are getting it alot worse than here. So here's the thing : If someone posted here ... "wheels fell off after x miles. ....what should I do ?". The consensus would likely be "run slower". I think the result probably does reflect the difference between my head and body in terms of current fitness:o. I should have gone out the with 9mm group (and the 8mm thinking was just wishful thinking). Next time they have this event (August) I will start with the 9mm group.
However, I am going to take your advice - I just found a newly opened gym that has a pool. So I'm going to try to swim ( well my dog paddle version of 'swimming') a few times a week and try to build up the cardio fitness from that.
I am also going to start stretching the mileage out a bit, while easing back on harder stuff which I am not sure is giving me enough for the invested effort right now.
Sunday: 4 miles easy, grass
Just about outpaced a thunderstorm.
Tuesday: 8 miles.
3 easy miles with Mrs P, and then picked up the pace for the remainder.
Wednesday: 8 miles, hills.
Need to start getting some hills in the legs so decided to freshen up my usual run with 5 reps for each hill.0 -
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And I applaud your interest in swimming.
You'd change your mind if you saw it - trust me
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Thursday: 6 miles ...3@ tempo-ish
Ok set off with no real plan. After a mile I noticed that pace was sub 8. What the hell since I'm already almost there so I decided to try for 4 miles at near temp pace. Not quite the 6.* I'd hope for on a temp run but pushing allowing for the weather. So 1 miles warm up followed by four miles at low 7.*mm. Well I clocked the miles up and as I got to the last mile I looked forward to my reward of water fountain. Happy to get there I looked at the Garmin - which showed 4 miles total ! WTF ???? Still don't know how I did this but I must have imagined one extra mile. Wishful thinking eh. There was not enough to restart can complete the last mile - I'm really need to get motivated.
Tempo miles: 7.43:o, 7.17, 7.03
Friday - core + eliptical work.
Saturday: 18 miles (13+3tm+2)
Holy s**t - how did I ever train through summers ? Mrs P was running the NY club championship race - but called me at 6am so I could get up and out before the worst of the heat. On my way out the door at 7.30am it was 77f - not so bad - but humidity was 85%. The flags around the neighbourhood were absolutely limp - not even the hint on a breeze off the river. After suffering on my last two efforts I decided to keep this slow - really slow - >9mm and ignore HR. I statched iced water at a point I can loop back to and set off. After 13 slow miles, with serveral stops where I took my tech shirt off and wrang it out (really feels good ) I stopped at the gym and did 3 miles at 9m/m on a thread mill. Restocked with water and headed home. Temp 83f /Humidilty 73% - as I ended. Job done - was tired but it was not the death march of previous weeks.
Mrs P had a tough time on the hills of Central Park - but clubs get points for produce us .... eh .... "exprienced" runners - so all good.
Sunday:
Signed the paperwork for the new gym today. Pool is "busy" on Sundays. Not sure whart they think busy is - spent a very happy 45 minutes tootling up and down with my feeble breaststroke. Need to stop every 2nd/3rd lap
but I'm really hoping that this is going to fast track my fitness. Plan to to try to swim 4 times a week if I can get organize the work schedule for it, and use this rather than increasing my running mileage.
Still, I need to get the mileage to 50 miles a week .... soon ......0 -
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Keep up the swimming and you'll be grand! While some might roll their eyes at the prospect, I think you can get some quality tempo (and interval) sessions done on the treadmill. I actually did my first ever LSR on the treadie today and thought of you many times during those 2 and a half hours I spent on that revolving beast. Not the ideal LSR, I know, but at least it didn't make me sick from heat.
Oh, and the Scranton Marathon peeps have been sending out weekly marathon tips and general cheerleading emails to get the participants all whipped up for the race. It's nice - and the emails are pretty funny. Just thought you'd be interested in knowing - so far it looks like it will be a pleasurable event. (if you can call 26.2 miles pleasurable). 0 -
Keep up the swimming and you'll be grand! While some might roll their eyes at the prospect, I think you can get some quality tempo (and interval) sessions done on the treadmill. I actually did my first ever LSR on the treadie today and thought of you many times during those 2 and a half hours I spent on that revolving beast. Not the ideal LSR, I know, but at least it didn't make me sick from heat.
Oh, and the Scranton Marathon peeps have been sending out weekly marathon tips and general cheerleading emails to get the participants all whipped up for the race. It's nice - and the emails are pretty funny. Just thought you'd be interested in knowing - so far it looks like it will be a pleasurable event. (if you can call 26.2 miles pleasurable).
Yes, Scranton has a pretty good reputation. You know marathonguide.com - it's got a lot of good info and user reviews on races (although bware, becasue as ever on the auld interweb thingy it's usually people who are APPAULED AND OUTRAGED who bother posting )
By the way remember what Mr Rodgers(!) says about getting in some down hill running. There are an amazing number of people who run Boston and say "Yup, got through the hills ok ... but the quads locked up on the down hills afterwards."
Yes, even though it is much less humid here today - I'm be trying the tempo on the tm plan this week. My endurance might be starting to show some signs of recovery but the speed just isn't there at all.
My "swimming" is breaststroke only - I never mastered free style which makes sharing lanes arkward. But I really enjoying the cool of the pool (temperature - not image - cool) and it does seem to really help recovery.
Saturday: 16 + 2tm + 2 =~ 20 "bitty" miles.
Back into the sauna. An earlier start helped and I had a few miles in before the sun started to really bear down. Water/wring out the shirt break at 6 miles. At mile 11 stopped before leaving the second park on my route to wring out the shirt again and found to my horror - the dreaded big red stain around the left nipple :eek: - vaseline is no match for humidity. Only if you've experienced this can you know how sore this is. Detoured to the bathroom to wash it out and found a newly repaired water fountain - after four years !!!! Happy days. So I decided to resume shirtless to preserve what was left of my nipple and got to 15 miles beforeI ducked into a kids playground and stuck my head under a sprinkler.
At mile 16 I arrived at the gym and used the threadmill to put in 2 sub 8mm miles. Got a bit dangerous as they were showing the womens 4*100m on the tv and it's tough not to get carried away. (I've learned not to watch soccer while on a threadmill). 2 miles home.
So 20 miles total - albeit with 5 breaks of several minutes. Pace for the road miles as about 8.30 ... one too many Garmin miscues to be sure. Happy enough to get the miles in. I think I need to decided on my MP in the near future and start getting some MP miles in.
Sunday:1 hr eliptical
After watching the men's marathon finish I returned to bed. Could not face the midday heat so settled for an eliptical session.
My first 50+ mile week in over a year.
Next weekend is the second NYRR training run. I had forgotton that when I did 20 yesterday (Sat). Need to decide again on a pace group for that run. My head says 9mm, my heart says 8.30.0 -
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Well done YOU!! Excellent 21 mile training run with the exception of the emergency potty breaks and your confidence should be greatly restored. I really think the heat has been such a factor for you (and hopefully for me). I can't really help you with the hat issue since I am neither follically challenged not a hat wearer. NY is in November, correct?? You've loads of time...you should be grand!!! 0
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Really need to start keeping this updated a bit more regularly:
Monday: Swim 1k + light strength session
Tuesday: 12 miles w/5 @tempo tm (4.5 + 5tempo+ 2.5), pm: Swim
A deceptively humid morning almost tempted me to try this on the road. But discretion prevailed and I headed for the gym. Ran to the gym via a loop of the park. Pretty much drenched by the time I arrived. At the gym: five miles at sub 7mm, then run back home. Tough but another step in the right direction.
Wednesday: 7 miles easy + pm: P&D core
Thursday: 8.5 miles w/7*800
|1|2|3|4|5|6|7
Pace | 3.08 | 3.07 | 3.11 | 3.10 | 3.07 | 3.11 | 3.11
HR | 145 | 149 | 151 | 153 | 156 | 158 | 158
Recovery | 3.02 | 3.25 | 2.49 | 2.59 | 2.50 | 2.54 | ----
Slightly longer warm up than usual. When I got the track there was guy already there absolutely scorching the track in 400m reps. Never seen him before and I was reluctant to risk being seem to be lapped and lose my limited credibility - so I did another loop of the park until he headed off.
Friday: 7 miles easy
Saturday: 17 miles (7+10).
Seven miles solo. Following this I joined my club run for the first time in a year. Unfortunately I was running with a 2.50 marathoner and with the pace dipping below 7.20 ( and my heart rate > 160) I had to drop off as this is a bit too hot for me these days, and he then confessed he wanted to push the pace.
Happy to see a few consecutive sub 8 miles in there.
Sunday: 5 miles easy, grass + pm: Swim0
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