Inaugural Disney Wine&Dine**1/2 Marathon** Post Race Discussion!

[SamSam]

I'm starting to think that I am the slowest one on here! My long runs are around the 13-14 mpm pace. Today I was ecstatic to finish 5 miles at a 12 mpm pace. Anyone else here slow like me?

Please! I'm a walker, so that is super fast to me! I just did 9.2 miles today with a 14.3 pace.
You are doing great!!!!!

 

[cewait]

Never perform a static stretch before going out for a run on cold muscle. One should always have a good 5-10 minute light jog then stretch. If you are doing more of a dynamic stretching then you can perform these on a colder muscle because the dynamic stretching is as much a warmup as a stretch. I cannot emphasis this enough – especially for morning runners but even those who are evening runners. Frankly, I find that if my runners go out slow for the first 5 minutes then move the pace up you rarely need a pre-run stretch. But then most all my runners are post run stretchers.

The benefits of spending 10-15 minutes post run stretching are tremendous. You work to lengthen the fiber that want to contract post work releasing any pent up lactic acid in the fiber. I follow stretching with a session on a foam roller to work out any knotting in the muscle fiber. Once stretched, the icing is in order if you subscribe to that and a post workout recovery meal to feed the muscle.

I broke a rule by saying never… I know there are several runners who hop out the door and perform a deep set of static stretches just after hopping out of bed and never suffer an injury. These folks are the exception rather than the rule. More than likely they are genetically disposed to have a great set of loose muscle fibers and are less likely to suffer from fiber tears when cold.


A perfect plan would have you warm up for 10 minutes, stretch, run, warm down, stretch, roll and eat.

Shannon84
As far as the tight calves, this IS one of the most common issues with runners. I would run/walk for 10 minutes then stop and stretch the calves on a curb. Make sure that you are not pushing to the point of pain. Also you will want to hit all three calf muscles so start with heal neutral and stretch, then turn in slightly and stretch ad turn out slightly and stretch. Finally, make sure that you are hitting the calf muscles post run with a good stretch. Get a foam roller and roll the calf muscle – again inner outer and mid to work out any knots in the muscle.

 

[Shannon84]

Shannon84
As far as the tight calves, this IS one of the most common issues with runners. I would run/walk for 10 minutes then stop and stretch the calves on a curb. Make sure that you are not pushing to the point of pain. Also you will want to hit all three calf muscles so start with heal neutral and stretch, then turn in slightly and stretch ad turn out slightly and stretch. Finally, make sure that you are hitting the calf muscles post run with a good stretch. Get a foam roller and roll the calf muscle – again inner outer and mid to work out any knots in the muscle.

Thank you so much for your response!! I havent had a chance to run yet today, but I do have my long run tomorrow

 

[MaryJ]

Please! I'm a walker, so that is super fast to me! I just did 9.2 miles today with a 14.3 pace.
You are doing great!!!!!

I go at a 14.5 minute mile, and that's doing a 3 minute run/2 minute walk!!!

 

[cewait]

Folks -

As long as you get 13.1 miles in and are under 3:30 you are all fast. Never met a couch that could move quite that fast - with the noted exception of being in the back of a truck - but those do not count.

 

[tiberius]

I go at a 14.5 minute mile, and that's doing a 3 minute run/2 minute walk!!!

Not too many WISHers really started out very fast, but that still put you in front of me back when I was starting to run again. It's not the speed that matters, but more the ability to persevere and complete the task.

 

[bounceliketigger]

Never perform a static stretch before going out for a run on cold muscle. One should always have a good 5-10 minute light jog then stretch. If you are doing more of a dynamic stretching then you can perform these on a colder muscle because the dynamic stretching is as much a warmup as a stretch. I cannot emphasis this enough – especially for morning runners but even those who are evening runners. Frankly, I find that if my runners go out slow for the first 5 minutes then move the pace up you rarely need a pre-run stretch. But then most all my runners are post run stretchers.

The benefits of spending 10-15 minutes post run stretching are tremendous. You work to lengthen the fiber that want to contract post work releasing any pent up lactic acid in the fiber. I follow stretching with a session on a foam roller to work out any knotting in the muscle fiber. Once stretched, the icing is in order if you subscribe to that and a post workout recovery meal to feed the muscle.

I broke a rule by saying never… I know there are several runners who hop out the door and perform a deep set of static stretches just after hopping out of bed and never suffer an injury. These folks are the exception rather than the rule. More than likely they are genetically disposed to have a great set of loose muscle fibers and are less likely to suffer from fiber tears when cold.


A perfect plan would have you warm up for 10 minutes, stretch, run, warm down, stretch, roll and eat.

Shannon84
As far as the tight calves, this IS one of the most common issues with runners. I would run/walk for 10 minutes then stop and stretch the calves on a curb. Make sure that you are not pushing to the point of pain. Also you will want to hit all three calf muscles so start with heal neutral and stretch, then turn in slightly and stretch ad turn out slightly and stretch. Finally, make sure that you are hitting the calf muscles post run with a good stretch. Get a foam roller and roll the calf muscle – again inner outer and mid to work out any knots in the muscle.

Coach - I have the same issue as Shanonn & have been doing more and more warm-to-stretch. It has helped a great deal. Where I really tend to feel it though is the inner calf, inside the shin. This is proving to be a difficult area to stretch. Any suggestions? Also going to try to pick up a foam roller- thanks!

One more question: yesterday I did a solid 1 1/2 hrs on cardio gear @ a pretty good pace - 1/2hr on the TM, jumped to 1/2 hr on stairclimber, then to elliptical. Does this help significantly w/ training or am I wasting my time? My legs feel like they need a break today, but I'm thinking I should be back on the run tomorrow.

 

[bounceliketigger]

I'm starting to think that I am the slowest one on here! My long runs are around the 13-14 mpm pace. Today I was ecstatic to finish 5 miles at a 12 mpm pace. Anyone else here slow like me?

Plenty, plenty of folks at that pace. I'm pushing it to do an 11mm, but often hang around 12. The key is, you never really know how you're going to do on race day. I think most people tend to go faster. I did the Tower of Terror last year. It was my 1st race & I never ran 8 solid miles without at least taking a couple of short walks. At the race I ran the whole thing with a solid 10:45 mm avg. Same thing w/ the Princess- had only trained to 12 miles & never w/out a few short walks. Other than a few minutes when I had a knee issue, I was able to run the whole thing. It's the atmosphere, adrenaline, encouragement, (and yes, competition) that keeps you going. I bet you'll surprise yourself!

That said, if you are going to be at the WISH meet on Friday, introduce yourself! I bet there will more than a few folks w/ the same pace willing to "race" w/ you! This is a great group!

 

[Shannon84]

That said, if you are going to be at the WISH meet on Friday, introduce yourself! I bet there will more than a few folks w/ the same pace willing to "race" w/ you! This is a great group!

I will not be making the Friday WISH meet but...if there is anyone looking to race with others around the 12 mpm area, let me know, I would love to have people to stay around the same pace with - or at least start with

 

[cewait]

Coach - I have the same issue as Shanonn & have been doing more and more warm-to-stretch. It has helped a great deal. Where I really tend to feel it though is the inner calf, inside the shin. This is proving to be a difficult area to stretch. Any suggestions? Also going to try to pick up a foam roller- thanks!

One more question: yesterday I did a solid 1 1/2 hrs on cardio gear @ a pretty good pace - 1/2hr on the TM, jumped to 1/2 hr on stairclimber, then to elliptical. Does this help significantly w/ training or am I wasting my time? My legs feel like they need a break today, but I'm thinking I should be back on the run tomorrow.

The tibialis muscles are difficult to stretch. I generally hit the inner shin with the foam roller.

Yes, you are getting benfit from yesterday's workout. Though if you are looking to create a cross training day I would avoid the run all together. The other two are working muscle differently enough so it would not be a 'run' day. You do not want a cross training day to get in the way of a run day, especially long run days.

 

[bounceliketigger]

The tibialis muscles are difficult to stretch. I generally hit the inner shin with the foam roller.

Yes, you are getting benfit from yesterday's workout. Though if you are looking to create a cross training day I would avoid the run all together. The other two are working muscle differently enough so it would not be a 'run' day. You do not want a cross training day to get in the way of a run day, especially long run days.

Thanks, I'll do that!

 

[Mrs D]

I will not be making the Friday WISH meet but...if there is anyone looking to race with others around the 12 mpm area, let me know, I would love to have people to stay around the same pace with - or at least start with

I'm around a 12 mpm...I do run/walk intervals. I'd love to race with you and any others.

 

[momhmmx2]

I go at a 14.5 minute mile, and that's doing a 3 minute run/2 minute walk!!!

I do the 3min run/2min walk too! But more of a 15" pace

Just happy to be under 16!

 

[roomthreeseventeen]

Logged my first 12 miler yesterday in 2:12:02. Felt super.

 

[AmyBeth68]

roomthreeseventeen...you are doing awesome! great pace for a training run...you're gonna be fast in the race.

 

[MaryJ]

I do the 3min run/2min walk too! But more of a 15" pace

Just happy to be under 16!

Believe me, I am!!

 

[cobbler]

Logged my first 12 miler yesterday in 2:12:02. Felt super.

FANTASTIC!!! You're going to do great at the race! Congrats!

 

[donmil723]

Logged my first 12 miler yesterday in 2:12:02. Felt super.

That's great! That's the time it took me to run 11.5 miles this weekend. Did feel good afterwards...better than I did after my 10 mile run a week ago. I think I did a better job of fueling my body.

 

[bounceliketigger]

Logged my first 12 miler yesterday in 2:12:02. Felt super.

That's fantastic! I'll bet you do 10mm on race day!

 

[bounceliketigger]

oh wait, duh, that is about a 10mm. Lol! You go Rm.317!