cewait
DIS Veteran
- Joined
- Mar 3, 2000
- Messages
- 5,695
Hey all, it occurred to me that we should talk a little late season training prep. We are within 7 weeks of the race and many are working through injuries, a lack of motivation while most are on cruise control just clicking off the miles one at a time. This next 4-6 weeks are those that will either make the race and enjoyable experience, one that was just survived or a complete failure.
Motivation Actually, the closer to a newbie you are or a first time Disney runner, the more likely you are well motivated. There is something about hitting a new long run distance and thinking wow, I really did that! That morphs quickly into an "I really think I can do this" thought. Hang onto that thought. Memorialize the data and keep the pathway to that thought fresh and well connected. For those who may be suffering a motivations slump (me) listen to and read posts from this site and other sites. Catch their enthusiasm. More centrally focused look for the good points and seasonal break throughs that occur in every run. As an example, last week I started off with a hill climb workout where I lasted the entire 60-minute period. I followed that with a tempo run that I kept in the proper intensity range and a 15 k run where I did a negative split. I have latched onto those thoughts and am attempting to throw out the negatives which were, my hill intensities were lower than I really wanted to keep, the tempo run while in the proper intensity range, was slower than my slow pace two years ago. I am pumped at the fact that last week was a perfect week and it has propelled me into this week. Find great energy in every run.
Injury Unfortunately, the I word is not a good thing. Take comfort in the fact that most injuries will have already occurred but be on guard. Pay close attention to the body as you head out for a run. Listen to what the legs are saying. You brain will try to trick you into not running. If you have not learned, learn the difference between pain and aches. Starting today, do not run through pain. If the pain is joint related, stop. Muscle related, evaluate and proceed with caution.
A word about NSAIDs. These are nonsteriodal anti-inflammatories such as aspirin, Aleve (naproxen), Advil (ibuprofen), etc. These classes of drugs while great for inflammatory conditions are not really considered safe for folks who are running/walking distances. For those who are looking to do the half or full events, please refer to the Disney race program or Google NSAIDs and endurance events for more info. In general, in some folks the use of NSAIDs during higher aerobic activity where hydration issues may occur can negatively affect the renal system. In addition, their use may be conducive to those subject to hyponatremia (low sodium or over hydration). Tylenol (acetaminophen) is generally accepted as a pain reliever/anti-inflammatory for use prior to an event.
BUT a little common sense Think about it, if you HAVE to take a pain reliever to dull the pain associated with running; for fun; should you be running?
OK I am injured now what?
Get to a doctor, hopefully one with a running or sports specialty. Follow their advice. Its ok to vet it on the forum and amongst friends. But no one on a forum, even a doctor on a forum, is qualified to give a long distance diagnoses. I am a big contributor to an initial triage of presented symptoms, but always try to refer to a doctor. So follow their advice. If they say no running .then no running. But ask and challenge. Let them know how important this race is. Get a second opinion if you feel it necessary. Always, ask about allowable activities. You may be surprised about what is or is not allowed, but you will never know if you do not ask. If given PT, go. Most PT is more about prevention of a reoccurrence rather than fixing the current injury. Learn the routines and ask for additional to practice on once released.
Once you are released, take it slowly. First of all, your fitness has not left completely, but you do need to go slowly and build up to where you were. Plan out a build up that slowly takes you back to schedule. Do not just jump in. Note that in a worst-case event, you can run a marathon or a half with a long run that is considerable shorter than your schedule said.
Hydration
Hopefully you have this under control. Its a great time now that temps are cooler to verify that you are still properly hydrating. Used to be drink, drink, then drink a little more. Do not follow the old school advice. Weigh yourself pre and post runs. If you weigh about the same, you are right on your hydration needs. If lighter, then you need to add just a little more liquids to your runs. If you weigh a little more, then reduce you intake just a bit.
Supplementation.
Gels, bears and blocks, oh my. By now your runs should be long enough that you have trained a few times with these. If not, the starting point is to supplement for runs lasting more than 90 minutes. Start by taking your first gel (used generically for all) around the 45-minute mark. Then an additional one every 45 minutes. Note that one should follow time ranges rather than mileage as mile distance covered may be twice or half of yours. These time ranges are starting points. The first gel can start between 30 and 60 minutes and the following gels likewise. Always, always gel with water. The quickest way to have a gi lock up is to gel without fluids and then have the stomach say too much solid I quit. If that happens, then fluids taken after that tend to collect and not get absorbed, creating that sloshing feeling as you run. If you get the sloshing feeling, slow up to reduce stress and allow the stomach to recover. It usually takes just a few moments and you can hit it again.
Equipment
Shoes, shorts and tops. Run you current miles on your shoes again the expected miles left on your training plan. Will they be near retirement? If so, its a great time to replace the shoes. Take time and break in your shoes then guard them. Make sure they are just broken in or still low mileage for race day.
Your other clothing also should have a run or two or more on them prerace. Always use runners lube in areas that you easily chafe in.
Toolbox.
This is similar to the motivational section. Take all the positives and remember them for race day. Also, after each run, think of the cues used to get through a rough spot. Bonk a run? Think about what you were thinking as you decided that it was not happening today. Was there another thought that you could have pulled forward to get through the issue? If you do bag a run, never beat yourself up. Just go to the next line on the training plan and make that run great. One of my mentors, Coach Troy says, if you find that you just do not want to make the days run even before the start, get dressed and head out the door. Commit to 15 minutes. Then, after 15 minutes if you still want to quit, turn around and go home. Even with the bagged run, you just got a 30-minute workout in.
Theres more but this is a long post
Motivation Actually, the closer to a newbie you are or a first time Disney runner, the more likely you are well motivated. There is something about hitting a new long run distance and thinking wow, I really did that! That morphs quickly into an "I really think I can do this" thought. Hang onto that thought. Memorialize the data and keep the pathway to that thought fresh and well connected. For those who may be suffering a motivations slump (me) listen to and read posts from this site and other sites. Catch their enthusiasm. More centrally focused look for the good points and seasonal break throughs that occur in every run. As an example, last week I started off with a hill climb workout where I lasted the entire 60-minute period. I followed that with a tempo run that I kept in the proper intensity range and a 15 k run where I did a negative split. I have latched onto those thoughts and am attempting to throw out the negatives which were, my hill intensities were lower than I really wanted to keep, the tempo run while in the proper intensity range, was slower than my slow pace two years ago. I am pumped at the fact that last week was a perfect week and it has propelled me into this week. Find great energy in every run.
Injury Unfortunately, the I word is not a good thing. Take comfort in the fact that most injuries will have already occurred but be on guard. Pay close attention to the body as you head out for a run. Listen to what the legs are saying. You brain will try to trick you into not running. If you have not learned, learn the difference between pain and aches. Starting today, do not run through pain. If the pain is joint related, stop. Muscle related, evaluate and proceed with caution.
A word about NSAIDs. These are nonsteriodal anti-inflammatories such as aspirin, Aleve (naproxen), Advil (ibuprofen), etc. These classes of drugs while great for inflammatory conditions are not really considered safe for folks who are running/walking distances. For those who are looking to do the half or full events, please refer to the Disney race program or Google NSAIDs and endurance events for more info. In general, in some folks the use of NSAIDs during higher aerobic activity where hydration issues may occur can negatively affect the renal system. In addition, their use may be conducive to those subject to hyponatremia (low sodium or over hydration). Tylenol (acetaminophen) is generally accepted as a pain reliever/anti-inflammatory for use prior to an event.
BUT a little common sense Think about it, if you HAVE to take a pain reliever to dull the pain associated with running; for fun; should you be running?
OK I am injured now what?
Get to a doctor, hopefully one with a running or sports specialty. Follow their advice. Its ok to vet it on the forum and amongst friends. But no one on a forum, even a doctor on a forum, is qualified to give a long distance diagnoses. I am a big contributor to an initial triage of presented symptoms, but always try to refer to a doctor. So follow their advice. If they say no running .then no running. But ask and challenge. Let them know how important this race is. Get a second opinion if you feel it necessary. Always, ask about allowable activities. You may be surprised about what is or is not allowed, but you will never know if you do not ask. If given PT, go. Most PT is more about prevention of a reoccurrence rather than fixing the current injury. Learn the routines and ask for additional to practice on once released.
Once you are released, take it slowly. First of all, your fitness has not left completely, but you do need to go slowly and build up to where you were. Plan out a build up that slowly takes you back to schedule. Do not just jump in. Note that in a worst-case event, you can run a marathon or a half with a long run that is considerable shorter than your schedule said.
Hydration
Hopefully you have this under control. Its a great time now that temps are cooler to verify that you are still properly hydrating. Used to be drink, drink, then drink a little more. Do not follow the old school advice. Weigh yourself pre and post runs. If you weigh about the same, you are right on your hydration needs. If lighter, then you need to add just a little more liquids to your runs. If you weigh a little more, then reduce you intake just a bit.
Supplementation.
Gels, bears and blocks, oh my. By now your runs should be long enough that you have trained a few times with these. If not, the starting point is to supplement for runs lasting more than 90 minutes. Start by taking your first gel (used generically for all) around the 45-minute mark. Then an additional one every 45 minutes. Note that one should follow time ranges rather than mileage as mile distance covered may be twice or half of yours. These time ranges are starting points. The first gel can start between 30 and 60 minutes and the following gels likewise. Always, always gel with water. The quickest way to have a gi lock up is to gel without fluids and then have the stomach say too much solid I quit. If that happens, then fluids taken after that tend to collect and not get absorbed, creating that sloshing feeling as you run. If you get the sloshing feeling, slow up to reduce stress and allow the stomach to recover. It usually takes just a few moments and you can hit it again.
Equipment
Shoes, shorts and tops. Run you current miles on your shoes again the expected miles left on your training plan. Will they be near retirement? If so, its a great time to replace the shoes. Take time and break in your shoes then guard them. Make sure they are just broken in or still low mileage for race day.
Your other clothing also should have a run or two or more on them prerace. Always use runners lube in areas that you easily chafe in.
Toolbox.
This is similar to the motivational section. Take all the positives and remember them for race day. Also, after each run, think of the cues used to get through a rough spot. Bonk a run? Think about what you were thinking as you decided that it was not happening today. Was there another thought that you could have pulled forward to get through the issue? If you do bag a run, never beat yourself up. Just go to the next line on the training plan and make that run great. One of my mentors, Coach Troy says, if you find that you just do not want to make the days run even before the start, get dressed and head out the door. Commit to 15 minutes. Then, after 15 minutes if you still want to quit, turn around and go home. Even with the bagged run, you just got a 30-minute workout in.
Theres more but this is a long post
