The Running Thread - 2016

[disneydaydreamer33]

My August total is 44.8 miles. That's about half of what was on the calendar. Unfortunately My hamstring started bothering me so I had to cut back. I'm thinking of seeing a doc when I get back, I'd hate to start out marathon training on the wrong foot.

I hope your hamstring feels better soon!

 

[disneydaydreamer33]

So I've been really trying to delve into learning more about the science of running and how to make improvements. I think I've started to put together the whole puzzle in my mind of how it works and how to improve. So if you'd like to check it out and critique it, head over to my journal post here: Eureka!

Wow that is a lot of good info. I may or may not have copied and pasted that post into a google doc, so I could print it out. That thing needs a more careful read if I'm going to unpack it . . .

 

[mrsgryphon]

I'll be traveling to Minnesota soon, staying near the Mall of America. Has anyone run at the Minnesota Valley National Wildlife Refuge? I'll be without a car and this is about a mile from the hotel so I thought it might work to get a couple of runs in while I'm away. I can't remember if anyone is from MN, but I figured it was worth checking.

 

[ebradley23]

I finished out the month with the first run of the last year in my 30s. One more year until I can age up in race groups.

August Mileage report

Miles : 151.34
duration : 22:11:48
pace : 8:50


I missed my training goal by 2 miles, because I didn't look at my plan when we were out of town. I assumed our fallback week long run was 10 miles and it was really 12. Oops

 

[LSUlakes]

QOTD: Have you ever utilized a pace group and how did it go? Did you stick with it, did it help you or would running solo have benefited you more? Has anyone been a pacer?

Todays QOTD was suggested by a fellow poster. I appreciate the suggestion! Anyone else with a question they would liked asked, just send me a PM.

ATTQOTD: I have used a pace group a few times. My normal approach is to stay with them for the first half to 3/4 of the race. At that point I usually pick up the pace if I am feeling good or by that point I am struggling I try to hang with them. I find them especially useful for the first few miles to make sure I don't go out to fast and get into a rhythm. I also think it helps to be a part of a group to encourage each other. I have never been a pacer.

I would like to add one other thing about pace groups. At the end of a marathon as the pace groups start coming in, what starts out as a group of 20 or more with the pacer, ends up with the pacer alone or with no more than 5 folks that made it with them. Maybe the speed up towards the end, or they couldn't keep the pace. I have also seen pacers have a "off" day and see them walking. One way I have heard of them limiting this from happening is some races will have a pacer for the first 13.1 and a new person come in and finish the race with or without the original pacer.

 

[Chaitali]

I watched their announcement this afternoon. I deferred to next year due my hamstring injury, but I was still curious what "might have been" so I watched while I ate lunch. Seems like not a huge deal for the marathon, longer starting window in case people can't get there on time, and some course changes to make the beat the bridge cutoff the same time but an earlier distance (for those who may start significantly late). The main thing that struck me was the huge change for the 10k, I'd be frustrated if I signed up for that. All Arlington vs. DC and Arlington are not too comparable in my book, as a former DC and Alexandria resident. But I do understand the constraints they are under with the Metro maintenance upgrades that are underway. I think they're doing their best with the many constraints they face.

Yeah, I think most of the changes are really good changes and will help people get around (they're adding shuttles) and alleviate pressure for people who do get to the start line late (making the bridge cut off a couple miles earlier and the longer start line being open). I did the 10k last year and really enjoyed it. I would be disappointed at the 10k course news if I was doing it this year. I would definitely understand the reasons and know it was probably the best they could do, but I would still have been disappointed.

I'll still be out there cheering the runners on from the Mall!

 

[ZellyB]

ATTQOTD: I've never really used a pacer in a race although for one of our halfs this year we did pretty much hang with the 2:30 pacer the majority of the race although that wasn't really by design. I've never officially paced a race, but we are one of the group leaders in our Galloway group, so for our local half/full race that we train to, we often have our group members run with us on the race course. So, again, nothing official, but we enjoy leading the group during the training months.

 

[surfde22]

I'll be traveling to Minnesota soon, staying near the Mall of America. Has anyone run at the Minnesota Valley National Wildlife Refuge? I'll be without a car and this is about a mile from the hotel so I thought it might work to get a couple of runs in while I'm away. I can't remember if anyone is from MN, but I figured it was worth checking.

I'm from Minnesota, but have never run there. I can't even say I knew the place existed despite having lived about 5 miles from there at one point. You're not terribly far from Minnehaha Park which has some decent trails and paths along the Mississippi River, but it is a bit far without a car.

 

[Chaitali]

I've never run with a pace group because I use run/walk intervals.

 

[DVCFan1994]

ATTQOTD: I have never used a pace group. I have considered it, but I've only done Disney halves and my POT has put me in front of the pace group I would have wanted to use and I didn't want to drop back because I do like to stop for pictures. But I would have liked to start with a pace group help keep me from going out too fast. I had hoped to use a pace group at MCM. I believe the two marathons I am deciding between in the spring both have pace groups, so I might try it then. I am deciding between Vermont City Marathon, which is in Burlington, VT and Maine Coast Marathon.

 

[ebradley23]

ATTQOTD: I've tried using a pace group a couple of times. I typically break off within the first few miles. Really they just helped me from starting too fast. I'm usually conservative in my goal, so I finished ahead of the groups.

 

[gjramsey]

ATTQOTD: I have run with pace groups 3 times, once for the full, and twice during a half. For the full, it was the 3:30 pace group on a day that started at around 70 degrees and foggy/moist. Stayed with them for the first 16 or so miles, then my body started fading, and finally lost sight of them around mile 18. That was around the same time my mind and soul were crushed, since I had convinced myself we were near mile 19/20, and 18 just seemed too far from the finish line.

For the two half's, I knew the pacers for the 1:45 group and was using them as a way to hold myself back and not go out too fast. I ran with the group for the first 6 or so miles, then increased my pace and finished closer to 1:41, and was able to cheer the rest of the group in for the 1:45

 

[FFigawi]

QOTD: Have you ever utilized a pace group and how did it go? Did you stick with it, did it help you or would running solo have benefited you more? Has anyone been a pacer?

I've run with a pace group twice. The first time was when I wanted to run 4 hours at the Houston Marathon. A group of us started out with the 4-hour pacer, but after a 9:30 first mile, he decided to make up for it with a 8:30 second mile. We let him go and ran our own race. His pace balloon got gradually smaller until mile 14 or so. We passed him at mile 19. We ran 4:01, he finished in 4:13. Turns out that back then, Houston used as pacers people who had run their marathon more than 5 or 10 times. No qualification beyond being a veteran of the race. Now, they're much better about it. One of my friends is one of the pacers for 4:15. He's been within one minute of his pace time every year for the past several years. This year, he was under by 7 seconds. Can't get much better than that.

My second time with a pace group was in Comrades, though they call them buses over there due to the sizes of the groups. We ended up behind the 11-hour bus about 10k from the finish and knew if we stuck with them, we'd make our time goal. There were so many people in the bus, it took up the shoulder and three lanes of the highway. We ran with them for a few km and then decided to drop the pace and move past them so we could have our finish pictures without 1000 other people around us.

I've been a pacer once, but not in an official capacity. A friend asked me to pace her to a PR (under 4:20) in Dubai a few years ago. Coming two weeks after Goofy, it might not have been the smartest idea in the world, but I really enjoyed it. We chatted and joked, anything to keep her mind off her legs, and came in at 4:19:43.

 

[ZellyB]

So, question for those of you that have dealt with plantar fasciitis...

I swear this training season is cursed for me, but anyway. I noticed about a week or so ago that my right heel was sore and felt almost bruised. I didn't recall doing anything to hurt it, but mostly wrote it off as some minor injury. The past week the pain has increased some and I've started to notice it some in my left foot as well (though not as bad). After doing some reading about it and really assessing my symptoms (worse in the mornings when I first get up or when I first stand and walk after sitting - pain improves after taking some steps. Doesn't hurt much while running, but kicks in pretty quickly after stopping), I'm pretty sure I'm dealing with plantar fasciitis. It's very tolerable right now, but I'm not in a place to stop training right now, so resting it is out for me at the moment.

So yesterday I started doing some rolling of the heel and arch with a frozen water bottle. Also did some calf stretches and then did a towel stretch at night before bed and this morning before getting up. These all did seem to give me some relief. Also doing some anti-inflammatories. I'm hoping if I get on this quickly enough that I can keep it from worsening while continuing to train.

So, for those of you who have dealt with this, did you keep training while recovering? Aside from the things I mentioned above, did you do anything else to help with it? I was thinking of getting some inserts for my shoes (both running and work shoes - which are often loafers with poor sole support). Did you get any of those socks or boots to sleep in? Did that help? Thanks for any insights.

 

[Dis5150]

ATTQOTD: Nope, never have yet.

 

[roxymama]

ATTQOTD: I've only ever ran with a pace group by accident. During the Chicago Women's half marathon last year I was running the 5k and it had a shared first 2 miles. I found myself with a half marathon pace group for about a one mile+ uphill section on Michigan Ave. before the split off and it was because I was running full out and they happened to be there and I couldn't pass them so I joined them. I yelled thank you to the sign holding lady but who knows if she heard me.

I got an email this week from my big 15k race about pace groups and I thought about it. But I'm wondering if that would go against my "try to run my race pace-blind and go by increasing effort" strategy. I can see the plus side that you have a support group and help staying at a pace, but then I can also see it maybe mentally messing with my head if I'm having a hard time staying with them or if I'm fighting the urge to pass them too early, etc. But maybe a few beginning miles to start out correctly isn't a bad idea though...if any of the groups matched what I'd want to start at.
Hmmm or maybe I should ignore the pace groups for my big A race coming up and maybe try one down the road for a not as important race just a fun experiment?

 

[rteetz]

QOTD: Have you ever utilized a pace group and how did it go? Did you stick with it, did it help you or would running solo have benefited you more? Has anyone been a pacer?

Nope never have. In training and in most races I've always been solo.

 

[huggybuff]

August mileage -

Miles: 40.14
Duration: 9:37
Pace: 14:42

I haven't checked in here in a little bit. Things are going well. I'm about finished with my 5k-10k program and have my first 10k in this training cycle coming up in 10 days. Then I'll get started on my half training program which will finish just before the WDW Marathon weekend. Thanks to everyone on the thread for helping to keep me accountable and inspiring me with your successes while imparting such great knowledge!

 

[DVCFan1994]

So, question for those of you that have dealt with plantar fasciitis...

I swear this training season is cursed for me, but anyway. I noticed about a week or so ago that my right heel was sore and felt almost bruised. I didn't recall doing anything to hurt it, but mostly wrote it off as some minor injury. The past week the pain has increased some and I've started to notice it some in my left foot as well (though not as bad). After doing some reading about it and really assessing my symptoms (worse in the mornings when I first get up or when I first stand and walk after sitting - pain improves after taking some steps. Doesn't hurt much while running, but kicks in pretty quickly after stopping), I'm pretty sure I'm dealing with plantar fasciitis. It's very tolerable right now, but I'm not in a place to stop training right now, so resting it is out for me at the moment.

So yesterday I started doing some rolling of the heel and arch with a frozen water bottle. Also did some calf stretches and then did a towel stretch at night before bed and this morning before getting up. These all did seem to give me some relief. Also doing some anti-inflammatories. I'm hoping if I get on this quickly enough that I can keep it from worsening while continuing to train.

So, for those of you who have dealt with this, did you keep training while recovering? Aside from the things I mentioned above, did you do anything else to help with it? I was thinking of getting some inserts for my shoes (both running and work shoes - which are often loafers with poor sole support). Did you get any of those socks or boots to sleep in? Did that help? Thanks for any insights.

I first got PF less than a month before my first Glass Slipper Challenge in 2014. I was able to carefully and with guidance from my physical therapist keep training. I did use the Strasbourg sock. I hated it, but I needed it due to the way I slept being constricting for my calf/foot. The sock kept it stretched all night. I did lots of calf rolling, that actually helped more than the foot rolling for me. Stretched before and after runs. And my PT did Graston technique massage weekly on my foot and calf. I also got new shoes. I went from Adrenalines (I had been over pronating) to neutral shoes, as I seemed to no longer be pronating. Wearing the wrong shoes may have been part of the problem.

In my case it did not hurt during runs, but once it did I should have stopped. I made it through GSC ok, but later that spring when my race was done and I slacked off on everything I had learned, the PF returned and I ran through it, even with pain. I tore it, and then ended up in a boot for weeks. So, my suggestion is keep doing what you are doing, and if running doesn't hurt it you may be fine to continue. But if you have pain during the run, stop.

 

[jhorstma]

ATTQOTD: Do the balloon ladies count as pacers? If so, I didn't really run with them, but when I exited WWOS this past January and didn't see them (or anyone else for that matter, except a few sad stragglers gamely trying to continue but being plucked one-by-one) entering I knew I'd better keep the pace up or else...