The Running Thread - 2016

[BuckeyeBama]

In other news, my VO2 has gone from 38 to 44 in my first 150 miles run since my injury. I hope to be back up to 50 by the end of June. A long way to go, but that increase has me feeling so much more relaxed when running. Once again, running feels like "home".

 

[ebradley23]

Newer Garmin watches have that feature too. You can set up a virtual training partner, and the display will show your progress against him in both time and distance ahead or behind.

Yeah, my 620 has that, but I think I would benefit from a little feedback in my ear. It's hard to focus on that little screen when running fast. That could just be me and my nearly 40 year old eyes, though.

 

[BuckeyeBama]

Completely agree. It's the paces that extend ourselves that put us at the most risk. In your younger years your injury line was very far away, but now that injury line has moved much closer to those same relative fitness level paces.

That's really where genetics come into play. Aside from my mitochondrial maximums, I also have genetic predispositions in other physiological areas. I was able to overcome many of my genetic weaknesses with hard work when I was young. By pushing myself faster and farther than my peers, I outperformed them even though many were more gifted.

Now that I am older, working that hard = injury, so I have to be willing to accept what my body can deliver with only moderately hard work. I have come to accept those things, but I first had to really believe that age made a difference. That was harder than you might imagine. Even today I still hit stubborn streaks - one resulted in my plantar fasciitis and another my broken foot last year - the former from over-training, and the later from ignoring the former and continuing my training through the pain. Knowing and doing are two different things.

When we are young we assume that we can continue to perform at current levels as long as we never slack off. We think things like, if I can just maintain my current training, I will be able to BQ at age 50 because I would qualify now if I were 50 now. That simply isn't true for most people. Slacking off or not isn't the most limiting factor - it is our genetic clock.

I am almost 50, and I don't wish that I were younger. My life has been, and continues to be, simply amazing. I feel great - better than I imagined that 50 could possibly feel.

Getting older has its downsides, but they sure beat the alternative.

 

[SueInBoston]

one resulted in my plantar fasciitis and another my broken foot last year - the former from over-training, and the later from ignoring the former and continuing my training through the pain. Knowing and doing are two different things.

I think I'm having similar issues with my plantar fascitis, I've tried resting and self care but I think it's time to seek professional help. Should I see a podiatrist? or a sports medicine doc?

 

[opusone]

I guess thinking back to then, why did you choose a 1:45 as a goal pace? Was your 5K near 22:00 or your 10K near 46:00? I think I remember seeing your POT was something around 2:04 (interestingly enough that's provided on Disney's runner tracking). Assuming this was your first high mileage 6-day a week plan for training, then you were very likely to make huge gains during this first cycle as your body became accustomed to it. As you potentially continue with this type of plan the gains will be diminished and you will slowly move closer to the higher injury risk line the further you extend your training paces out. Said another way, you could always choose to increase your paces by 3% for the next cycles, and for the next few cycles that will be far enough away from the increased injury line. But eventually, that 3% increase will move into the grey area.

So, I only had one 5k time (22:44) and one 10k time (47:35) from last fall prior to starting the Hansons training, and when I used the McMillan calculator, it estimated between 1:45:15 (based on 5k) and 1:46:05 (based on 10k) for the half marathon. As I have gotten older, I've noticed the pattern that I seem to perform relatively better on the shorter distances when looking at the equivalent times tables but not as well on the longer distances (BTW, I think this was the opposite when I was younger). So, I figured those equivalent times were probably not really achievable at that time. But I was sold on the Hansons plan, so I thought maybe, with the right training, I could get closer to the equivalent times tables with a half marathon. Also, although it was two and a half years ago, I did run a 1:49 half, so I thought if I am in better shape (which I thought I should be after the Hansons plan), then 1:45 didn't seem out of reach and somewhat inline with the equivalent times calculators. Plus, it was a nice round number, both from a 1:45:00 total time and 8:00 pace perspective. I know, not a reason to decide, but overall, I felt is was in the right range of what I could accomplish.

No, the 2:04 was not my POT, that was just a half marathon I ran when I was helping pace a friend, and the Disney tracking site (XACT) just lists other runs that you did in the past where XACT was used for tracking. I do not think you can see the submitted POTs anywhere. My submitted POT was a 10k (46:49) from almost two years ago.

 

[BuckeyeBama]

I think I'm having similar issues with my plantar fascitis, I've tried resting and self care but I think it's time to seek professional help. Should I see a podiatrist? or a sports medicine doc?

Almost every podiatrist works with athletes - we make up a large portion of their patients. If you know one that you like, I would start there. I just know that if ignore it, you risk injuries even worse. I hope that you feel better.

ETA - plantar fasciitis can take a long time to completely heal. That doesn't mean that you have to wait until it completely heals to resume running, but keep that in mind. You could be running with some discomfort from pf for a while. I one had pf symptoms last over 12 months. But my doctors told me that I could run, so I did - just a reduced load and no speed work or steep hills allowed. The reason that I broke my foot last year is that I continued to build mileage and speed - I pretended that the injury didn't exist. Not smart.

 

[DopeyBadger]

So, I only had one 5k time (22:44) and one 10k time (47:35) from last fall prior to starting the Hansons training, and when I used the McMillan calculator, it estimated between 1:45:15 (based on 5k) and 1:46:05 (based on 10k) for the half marathon. As I have gotten older, I've noticed the pattern that I seem to perform relatively better on the shorter distances when looking at the equivalent times tables but not as well on the longer distances (BTW, I think this was the opposite when I was younger). So, I figured those equivalent times were probably not really achievable at that time. But I was sold on the Hansons plan, so I thought maybe, with the right training, I could get closer to the equivalent times tables with a half marathon. Also, although it was two and a half years ago, I did run a 1:49 half, so I thought if I am in better shape (which I thought I should be after the Hansons plan), then 1:45 didn't seem out of reach and somewhat inline with the equivalent times calculators. Plus, it was a nice round number, both from a 1:45:00 total time and 8:00 pace perspective. I know, not a reason to decide, but overall, I felt is was in the right range of what I could accomplish.

No, the 2:04 was not my POT, that was just a half marathon I ran when I was helping pace a friend, and the Disney tracking site (XACT) just lists other runs that you did in the past where XACT was used for tracking. I do not think you can see the submitted POTs anywhere. My submitted POT was a 10k (46:49) from almost two years ago.

Yep, then it sounds like you chose the perfect training pace based on your current fitness level in the past cycle (at least based on how I define "current fitness level"). Your 5K and 10K both suggested you were capable of the 1:45 you just hadn't done it yet. Not saying prior to the Hansons cycle you would have been able to do the 1:45, but that it was capable with the right training. Thus, when you set up the Hansons cycle for training for the Dark Side I would have suggested the same (train with 1:45 as the goal pace). Then instead of 1:45 you were able to accomplish the 1:42. The same could be said for your next cycle. If you were to have done a fitness 5K/10K about 6 weeks prior to Dark Side you might have run a 21:30 (theoretical) 5K which would suggest that your next training cycle would be at faster paces.

My October marathon was 3:38. I started Dopey training at 3:35 (prior to coming up with the calculator I have thus had to choose the closest Hansons training chart pace). Then, my December half was a 1:38. The December half suggested I was capable of running a 3:26 full during my next cycle. Could I have run a 3:26 full in December? No, I know that pretty definitively. But it showed me I was capable with the right training. Thus, my current cycle for my May marathon was based on a 3:26 goal because my half in December suggested it was possible based on the race equivalency. Now in two weeks I'll run my full. I may or may not get a 3:26 based on many factors. However, I know based on how I have felt during this cycle that my next cycle's goal will be no slower than 3:21 (7:42 min/mile) because during this current cycle the effort necessary to run a marathon has dropped from a 7:52 to a 7:42. If I run the full in two weeks faster than 3:21, then whatever time that is will be my next training pace for the October cycle. That's how I approached it for myself.

That's interesting about the XACT times.

 

[Waiting2goback]

I think I'm having similar issues with my plantar fascitis, I've tried resting and self care but I think it's time to seek professional help. Should I see a podiatrist? or a sports medicine doc?

Sue, I was stubborn all summer last year and I finally went to a podiatrist in Worcester. He told how to fix it and in 3 weeks I was pain free. I was so mad at myself for having waited. So go and check it out. Maybe your fix will be as easy as mine, maybe not, but get it checked out.

 

[SueInBoston]

Almost every podiatrist works with athletes - we make up a large portion of their patients. If you know one that you like, I would start there. I just know that if ignore it, you risk injuries even worse. I hope that you feel better.

ETA - plantar fasciitis can take a long time to completely heal. That doesn't mean that you have to wait until it completely heals to resume running, but keep that in mind. You could be running with some discomfort from pf for a while. I one had pf symptoms last over 12 months. But my doctors told me that I could run, so I did - just a reduced load and no speed work or steep hills allowed. The reason that I broke my foot last year is that I continued to build mileage and speed - I pretended that the injury didn't exist. Not smart.

Sue, I was stubborn all summer last year and I finally went to a podiatrist in Worcester. He told how to fix it and in 3 weeks I was pain free. I was so mad at myself for having waited. So go and check it out. Maybe your fix will be as easy as mine, maybe not, but get it checked out.

Thank you both, found a podiatrist. Will call monday morning for appointment.

 

[roomthreeseventeen]

Glad to see some other folks here with Hansons experience. I'm a fairly slow runner who has had a decent progression (currently sitting at a 4:48 full, 1:58 half), and looking to smash those next fall. I just signed up this month for Hansons coaching to help me get there.

 

[keahgirl8]

Sue, I was stubborn all summer last year and I finally went to a podiatrist in Worcester. He told how to fix it and in 3 weeks I was pain free. I was so mad at myself for having waited. So go and check it out. Maybe your fix will be as easy as mine, maybe not, but get it checked out.

I was just going to say that. If you take care of it, it may not last as long as you think. I think mine lasted about a month.

 

[opusone]

Glad to see some other folks here with Hansons experience. I'm a fairly slow runner who has had a decent progression (currently sitting at a 4:48 full, 1:58 half), and looking to smash those next fall. I just signed up this month for Hansons coaching to help me get there.

Which coach are you using with Hansons coaching?

 

[DopeyBadger]

Glad to see some other folks here with Hansons experience. I'm a fairly slow runner who has had a decent progression (currently sitting at a 4:48 full, 1:58 half), and looking to smash those next fall. I just signed up this month for Hansons coaching to help me get there.

You'll have to keep us posted how you like the Hansons coaching. I've considered it but I'd love to hear first hand knowledge about what it's like. Honestly, their method has been a game changer for me.

 

[Waiting2goback]

Thank you both, found a podiatrist. Will call monday morning for appointment.

Good luck. Just so you know, all I had to do was stretch my calves. So, if they don't mention that to you ask if that is any option. I bought something at my running store and I lay on my back and I pull down on my foot to stretch it, it gets a much better stretch than anything I can do standing. Hopefully your solution is that easy. It does take a lot of maintenance, I do it twice a day, especially after a run but it's effective.

 

[DVCFan1994]

Sue, I was stubborn all summer last year and I finally went to a podiatrist in Worcester. He told how to fix it and in 3 weeks I was pain free. I was so mad at myself for having waited. So go and check it out. Maybe your fix will be as easy as mine, maybe not, but get it checked out.

When I tore the tendon with my PF in 2014 I wasn't thrilled with the treatment plan from a sports medicine doc I went to. But I too had great results from a Worcester podiatrist, he was recommended by my physical therapist. I also did a lot of calf release work. He let me run much faster than the sports doc was going to let me. Wonder if it was the same one?

 

[ebradley23]

Today is my runnerversary. Three years ago today I started a couch to 5k plan with no intention of ever running further than 3.1 miles. I celebrated by setting a PR in the Carytown 10k. Finish time of 49:20.

Edited to update with my official finish time.

 

[BuckeyeBama]

Today is my runnerversary. Three years ago today I started a couch to 5k plan with no intention of ever running further than 3.1 miles. I celebrated by setting a PR in the Carytown 10k. Finish time of 49:20.

Edited to update with my official finish time.

Awesome time! Congratulations!

 

[LindseyJo22]

Yesterday I ran my first 5k in about 5 years - official finish time was 30:53, which I'm pretty happy about. Intervals went pretty well, but I ran a little too fast and too much at the start. I think it helped my time a little, but I was definitely pushing more at the end than I should have been.

Next up is a glow run 10k on May 14 - it starts at 9pm, which I'm a little worried about since I usually run in the mornings. My main goal is just to finish, but I'm hoping to get a little faster in the next couple of weeks

Hope everyone is having a good weekend!

 

[Miranda]

Ahhhh, so the opposite thing happened at my race! I was hoping more people would show up due to the nice weather... but there were way way less people than last year. Last year there were 620 finishers, and this year only 370.

I posted that my goal was 2:08:00 (it was a 10 miler). My super secret goal was 2:05:00. My official time was... 2:05:00 BUT it was hand timed. So my unofficial Garmin time was 2:04:43. I'm not sure why it was hand timed... it was chip timed last year. The course was beautiful but the logistics were a little disappointing. I got there 45+ minutes early and they'd already run out of all sizes of ladies shirts except small. There were supposed to be 2 portapotty stops, but I never saw them. Plus the whole hand timing thing... I don't think I've run a hand timed race since high school cross country. It was weird having such a long race but nothing out on the course with the times, plus the disappointment of knowing that it cost me like 15s officially.

My wheels fell off around mile 7... I started developing a blister right about then, and I did a lot of extra walking the last 2-3 miles, but I just tried to power walk as fast as I could during it. I am still super happy to have met/beat my super secret goal, and since it's my first 10 mile race, it's also a PR.

 

[croach]

Today is my runnerversary. Three years ago today I started a couch to 5k plan with no intention of ever running further than 3.1 miles. I celebrated by setting a PR in the Carytown 10k. Finish time of 49:20.

Edited to update with my official finish time.

I am still super happy to have met/beat my super secret goal, and since it's my first 10 mile race, it's also a PR.

Congrats on your PR's/meeting super secret goals!!!