The Running Thread - 2016

[virtuoso1989]

I generally take 2-3 days off then start back with a few short runs at an easy pace. I don't do any really hard runs, in either pace or distance, for about 2 weeks after a PR attempt marathon. It won't hurt your endurance or VO2 as long a you are hitting it hard again in 2 weeks.

After a normal hard marathon effort, I suggest taking two weeks off from running. Just make sure to stretch during this time, but don't replace the lack of running with another cross training activity that significantly raises heart rate (like swim or bike). You'll lose roughly 6% fitness from 2 weeks off. After two weeks off, then two weeks of easy running. You'll gain back that 6% fitness in those two easy weeks. After the combined 4 weeks of recovery, then back to training. And you'll be back in the same fitness level as prior to the marathon. Just know this doesn't mean you're ready to run another race, just that your fitness is back in place. Obviously this doesn't leave much time to train back up for Dopey, but entering the race undertrained is safer than pushing too hard too early and getting an injury. Depending on what your approach for Dopey is (pictures, racing, fun, completion, ride everest, etc.) would dictate whether you would want to reduce the taper leading up to Dopey as well.

With that being said I've done both approaches. In 2015, I took no time off between my November full and Dopey. Raced Dopey to my full extent and suffered no injury. Although I was at a higher risk for one. In 2016, I took off 2 weeks between my October full and Dopey. Raced Dopey to my full extent and suffered no injury. I was at a lower risk for injury. In 2017, I will have taken 2 weeks off and depending on how my recovery goes will race Dopey to my full extent or pull back on the reins.

I'm no expert by any means, so take this for what it's worth. I'm running my marathon this weekend then continuing to train for a 50k in Decemeber. I'm going to reverse taper over two weeks for my recovery. So, next week I'll run the same mileage I am running this week (3,4 & 2). Depending on how I feel, I may throw in a 6 miler over the weekend. The following weeks I definitely will be running those miles as easy miles all week.

Thank you for the replies! I think I will go take it easy this week, do cross training and try to run easy by the weekend, to get back to Higdon's Dopey week 11 next week. I have finished his plan prior to the marathon so I know what to expect, especially with his simulation. I think I know how to listen to my body more now than when I was beginning also, as I have had a hip injury running through pain in the past, thinking it was going to be nothing. I was sidelined 3 weeks then, and that was really not a good place to be at. Thanks again for the replies! I guess I'll take this week off to start piecing my costumes for Dopey.

 

[FFigawi]

Thank you for the replies! I think I will go take it easy this week, do cross training and try to run easy by the weekend, to get back to Higdon's Dopey week 11 next week. I have finished his plan prior to the marathon so I know what to expect, especially with his simulation. I think I know how to listen to my body more now than when I was beginning also, as I have had a hip injury running through pain in the past, thinking it was going to be nothing. I was sidelined 3 weeks then, and that was really not a good place to be at. Thanks again for the replies! I guess I'll take this week off to start piecing my costumes for Dopey.

Light swimming or easy spinning on a bike are both good ways to help with recovery too. Gives your legs a chance to work without any stress or strain.

 

[Dis5150]

Congratulations @FFigawi! I was telling DH what you were doing while I was following along with @Keels instagram updates. He was like "just" a marathon left??? Awesome job!

 

[LSUlakes]

Congrats to everyone on your races this weekend. I will admit I feel like a big slacker, and well that is because I am one. The start to another week with a cold on my end isn't going to help that either. To make things even worse, yesterday morning DD eye was full of nasty stuff and well... we've determined she has pink eye. Then last night she starts throwing up only to followed this morning with GI issues. Poor kid, don't these germs know we are going to WDW on Sunday!?!? DW will bring her to the DR this morning and with some luck she will be better before we leave for our trip.

@BuckeyeBama what a game it was Saturday! It was a great environment and unfortunately it did not turn out my way. I guess your long run was full of happy thoughts! Congrats to Bama on the W.

 

[LSUlakes]

QOTD: Other than getting your runs in as part of your training for your next big race, what do you think is the next most important thing to having a successful race?

ATTQOTD: I am going to say getting enough sleep. I haven't lately, which has effected getting my runs is and is also a likely candidate for why I continue getting sick so easily.

 

[ZellyB]

Congrats @FFigawi Ironman!!!

 

[FFigawi]

QOTD: Other than getting your runs in as part of your training for your next big race, what do you think is the next most important thing to having a successful race?

ATTQOTD: I am going to say getting enough sleep. I haven't lately, which has effected getting my runs is and is also a likely candidate for why I continue getting sick so easily.

Rest and recovery. It's during those periods when your body actually absorbs the training effort and begins to allow for improvement. You can't push all the time or you'll be placing yourself at a much higher risk of breakdown (physically and mentally) and injury.

I'll add the next item on the list is a good, strong mental attitude. You've got to believe in yourself or else you're behind the curve from the start.

 

[BuckeyeBama]

@BuckeyeBama what a game it was Saturday! It was a great environment and unfortunately it did not turn out my way. I guess your long run was full of happy thoughts! Congrats to Bama on the W.

Thanks - that was the LSU team that many picked to win it all this year. Hard to believe that they played so poorly to start the season with that much talent. It must have been great to be in the stands for that one.

 

[BuckeyeBama]

QOTD: Other than getting your runs in as part of your training for your next big race, what do you think is the next most important thing to having a successful race?

Sleep and diet - not sure which I would place ahead of the other since both are so critical, but if I had to pick only one of the two, it would be sleep.

 

[roxymama]

ATTQOTD: Honestly, I think a positive attitude helps me second after training. Once I have the training in...my base layer of fitness is there. It's really up to my brain to believe in myself enough to execute whatever my plan is. I've been my own worst enemy in situations and then at other times just being positive has gotten me through.
I hate to say that weather plays a pretty big roll for me when it's really really hot out too. A nice cool day and a good attitude are godsends (of course, as long as I've trained.)

 

[dis_or_dat]

Wow, what a weekend! It was thrilling to read all the recaps. Congrats to everyone - shaving time off PRs, running on hills, eating donuts, and ironmanning (it's a verb)!

ATTQOTD: In terms of training, recovery is important. It's an umbrella term that encompasses nutrition, sleep, stretching etc. Once "the hay's in the barn" I'd say mental toughness: keeping an appropriate race strategy such as not going out too fast, pushing through the pain, or not giving up even if you're not PR'ing etc.

 

[rteetz]

QOTD: Other than getting your runs in as part of your training for your next big race, what do you think is the next most important thing to having a successful race?

Probably rest and recovery. I'm no expert here but that seems to be one of the next most important pieces.

 

[Dis5150]

All you guys that raced this weekend are rockstars! So inspiring to read all your recaps! I'm just over here by myself running my longest training run ever, 20 miles!

ATTQOTD: I will agree with the sleep. I haven't been getting as much as I would like, with the newish puppy. DH sleeps like a log so I'm on alert even while sleeping to take her out if she wakes up. So not super restful sleep. I took a Tylenol PM Friday night,told DH he was on puppy watch and went to bed at 9:00. I'm sure that helped me get the 20 miles done. So sleep and ATTITUDE for sure! I KNEW I could do it so just kept telling myself that and I had a great run.

 

[RunDisneyDad]

ATTQOTD: For me, a big part of a successful race (half or full) is knowing the course. Knowing where hills are, water stations, GU/Energy Gel stations, etc. And then planning a strategy around the course. During my training for last year's San Antonio Marathon, I did all my long runs on different portions of the course. That came in handy during the last 10K where the course becomes really hilly. Although I won't be able to train on the Houston course, I look at the map every so often and will definitely get to know the course before race day. Having grown up in Houston will help.

 

[croach]

So many crushed their races this weekend! This group is full of talented and dedicated individuals!

I ran the Indianapolis Monumental Marathon (first ever marathon) on Saturday and finished in 3:54:23. (@LSUlakes please update my time, thanks!). I felt I was prepared for that, but did not imagine the pain my body would feel after the race. I can honestly say I cannot imagine how FFigawi (congratulations!) or any ironman feels after their whole day ordeal, as just thinking doing all that scares me.

Anyway, I was wondering, it's back to training for Dopey, and since I am new to running, I was not sure when I should resume running at all. Do I take the whole week off? Run a couple of easy miles here and there? Thanks for the advice guys. I haven't contributed much to discussions but I really appreciate the knowledge I get from reading all your posts. Thanks again!

First congrats on your first marathon! I'm not sure anyone is ever prepared for that first post race marathon walking/steps/getting up and down adjustment you have to do. As for recovery I usually like to do a short, easy run a few days after a race to flush the legs but here is a pretty good article about post race recovery.

http://running.competitor.com/2013/09/training/the-importance-of-recovery-after-a-marathon_59478

ATTQOTD: Would say diet for me and it's always something I struggle with because a lot of times I'm traveling for races. So trying to make sure I know where I'm going to eat is important. Also like people have said, mental preparation. Trying to work on that for my half this Saturday but doubts of hitting my goal are working on me.

 

[camaker]

QOTD: Other than getting your runs in as part of your training for your next big race, what do you think is the next most important thing to having a successful race?

I would go with mental toughness and focus. There is so much mental going on once you hit the course for a race. Everything from race strategy (pacing/hydration/nutrition), how do my legs feel today, dealing with distractions and the onset of fatigue. Your body is capable of much more than your mind thinks it is and the mind is powerful enough to talk the body into believing it can't do something. The ability to mentally bear down and push through, refuse to give up, refuse to accept less, refuse to give in to fear can help raise your performance to a new level that you didn't think possible.

 

[ZellyB]

@LSUlakes I never had you update the front page, but I scaled back from my original marathon plan to the Bass Pro Half marathon this weekend. Lots of training challenges this year with runner's knee and plantar fasciitis, but hoping to be back in form to finish up Goofy training. I finished the half in 2:31:03. About an average half performance for me - well off my PR, but not my worst either. I wrote up a mini race report in my training journal for anyone who wants to read about it in more detail.

A Fanatical(complete), Maniacal Journey to Goofiness in 2017 (comments welcome)

 

[Anisum]

@FFigawi congratulations and great job!

QOTD: Other than getting your runs in as part of your training for your next big race, what do you think is the next most important thing to having a successful race?

I'm going to go with good shoes and gear. If I'm blistering or chafing there is no chance of me having a successful race.

 

[michigandergirl]

Wow, an exciting weekend! Congrats @FFigawi !!! Amazing accomplishment and awesome skirt. And congrats to everyone that raced this weekend! I woke up yesterday morning and went for an 8 mile run, not because I had to, but because I just felt like it. It was a cool, foggy morning and I purposely left my Garmin & my music at home, and I just enjoyed the lovely fall scenery - it was awesome!

ATTQOTD: For me, definitely a positive mental game.

 

[baxter24]

I think having enough rest and a good mental approach to the race. Really noticed the lack of rest the last two weekends in my long runs. I have had to rearrange my running schedule and find times to squeeze a long run due to how busy we have been these past few weekends.

Congrats @camaker on the city of oaks marathon! I have run the 10k a couple of times and that course is no joke! Had a friend run the marathon last year and he said those hills on the back half of the marathon are tough. Way to crush that PR!