New Year, New Goal, Same Old FireFreak

Looking at the weather forecast for this weekend I think I am going to put my long run on my agenda for Saturday and do the short run Sunday. I'm going to run 12 miles...maybe I'll map out a 13.1 mile run and do a mock half marathon. hehe.

We'll see how the calves feel.
 
tsilcyc said:
Yeah... I'm curious as to how the legs feel.
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My right calf hurts this morning inside part of the calf, just next to/behind the tibia. Felt a mild twinge on the interior part of my right ankle when I first woke up this morning. Left calf is just tight. Both shins feel good.
 
Inside of right calf no longer hurts. But the outside does!!!!

pretty much couldn't push off my right foot for the last 2.5 miles of the run which I cut down to 9.25.
FOR THE LOVE OF GOD WHAT THE FLOCK!!!!!
 
Poor thing :( I hate relentless aches...and for no good reason :( I'm sorry
 
I know :( This just blows and will not go away. Its just one thing after another with my legs and I can't get my long runs in. Maybe I am running too hard on them but I feel good and have energy and my legs want me to move at that pace.

I ran the 9.25 in about 1:20. Bit too fast I think. Sigh...oh well.. Taking off today, tomorrow and considering switching Tuesdays workout to Wednesday since I will be donation blood Tuesday evening.
 
Have the 3x1 mi repeats today. Going to aim for an 8 min pace. Leg is feeling much improved today, but am still not sure how it will handle some race pace running. Will have to see how I do on the warm up and make a decision from there.

Could be interesting with a pint less blood in my body too. haha.
 
firefreak said:
Have the 3x1 mi repeats today. Going to aim for an 8 min pace. Leg is feeling much improved today, but am still not sure how it will handle some race pace running. Will have to see how I do on the warm up and make a decision from there.

Could be interesting with a pint less blood in my body too. haha.
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Define "race pace" ?

I hear that if you drink alcohol through a straw after giving blood, it makes recovery much faster. :)
 
closest thing to a 10k i've done since i started training in january was my 6.4 miles in 50:00 minutes that I ran on Feb 21. 7:49 min/mi
 
According to your 6.4 mile run, you should be:

- running intervals @ 7:21
- running LSD @ 9:55
- running marathon pace @ 8:31 (3:43:24 total)
 
tsilcyc said:
According to your 6.4 mile run, you should be:

- running intervals @ 7:21
- running LSD @ 9:55
- running marathon pace @ 8:31 (3:43:24 total)
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LSD = Long Steady Distance? If so then I need to slow my long runs down a bit. My previous intervals are right on track then.

3:43 marathon ehh? Interesting.
 
firefreak said:
LSD = Long Steady Distance? If so then I need to slow my long runs down a bit. My previous intervals are right on track then.

3:43 marathon ehh? Interesting.
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Long Slow Distance

There are some assumptions being made when you play with the numbers like I have. One assumes you have the endurance built up and you've been progressing along with the program. But like I said before, drop out Wednesdays from that plan and you are still on track to hit sub4.

Just pace yourself throughout the race and don't try to go out too hard. You'll be tempted to increase the pace when you're feeling good. Just stick with the plan. It's better to sprint the finish than walk it. Anyway, I'm getting ahead of myself here.
 
wayyyy ahead of yourself. calf was having none of that. had to stop 3/4 mile in on my first mile. used the rowing machine for 2k x 2 after. this is bad pain. cannot push off the outside of my right foot at all.
 
calf is feeling a bit better. I am thinking its a strain. going to not run until at least next Tuesday but will likely not do the track workout as my first run back on the calf and stick to an equivalent on the erg. I think it's 6x880's at 5k-10k pace. My HR was around 170 for my first interval on Tuesday so I will shoot for a similar HR on the erg.

I am continuing to ice my leg. Usually 2 on-off cycles at about 15-20 minutes each. I might start to incorporate some heat into it.
 
firefreak said:
calf is feeling a bit better. I am thinking its a strain. going to not run until at least next Tuesday but will likely not do the track workout as my first run back on the calf and stick to an equivalent on the erg. I think it's 6x880's at 5k-10k pace. My HR was around 170 for my first interval on Tuesday so I will shoot for a similar HR on the erg.

I am continuing to ice my leg. Usually 2 on-off cycles at about 15-20 minutes each. I might start to incorporate some heat into it.
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You might consider eliminating the speed work and substitute running at a comfortable pace.

When you ice, follow up with a shower within 30 minutes. The idea is that you restrict bloodflow with the ice and then a shower will increase more bloodflow to the area which will promote faster recovery. Obvsiously you can't do this everytime you ice but I've done this after a run when my parts hurt.
 
tsilcyc said:
You might consider eliminating the speed work and substitute running at a comfortable pace.

When you ice, follow up with a shower within 30 minutes. The idea is that you restrict bloodflow with the ice and then a shower will increase more bloodflow to the area which will promote faster recovery. Obvsiously you can't do this everytime you ice but I've done this after a run when my parts hurt.
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Ok. I'll base my decision on whether to run or not on how my leg feels that day. If I do run I will certrainly not be doing a speed workout.
 
firefreak said:
Ok. I'll base my decision on whether to run or not on how my leg feels that day. If I do run I will certrainly not be doing a speed workout.
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After I posted that, I almost wanted to edit it to say this isn't a suggestion to run, it's a suggestion IF you run.

I had you in mind when I wrote this:



I write this stuff so I can remember where I came from. I think if you stick with your blogging, you will find it's helpful.
 
re: your blog comment

What I am saying is that speed workouts aren't a necessity but they will provide performance gains. That said, with the increase of speed work comes the increase chance of injury.

Running injuries don't necessarily show up the moment they happen.

The bottom line is I've never hurt myself running slow. I'm not trying to discourage speed work, I just think one needs to build up to consistent frequency and that takes time.

Length before strength and strength before speed. Go long, add force (hills), then go fast.
 
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