The Running Thread - 2019

[AntimonyER]

ATTQOTD: With so few races under my belt, I can't say I have a set process. After my half, I had a 5k two weeks later, so I did a lot of speed intervals those two weeks to get my pace up. Since that 5k I has just been running mileage, alternating intervals, easy runs, and race pace runs, trying to continue improvement in pace and endurance.

 

[Baloo in MI]

ATTQOTD: When I am between plans, and after a recovery period, I tend to just fit in a few runs during the week and a longer run on the weekend with no time or distance really set. I tend to just run for the sake of running. But I usually slip into the next race plan pretty quickly. I do work better with structure.

 

[derekleigh]

QOTD: After a race recovery, and before a schedule, do you follow and plan, rough guidelines or tendencies?

I always have a plan in place for training. Most of my races happen in the spring and fall. Now it depends on the distances of those races that determines how I train. I know certain races I do annually so I adjust for them. But if I have shorter distances I'll work with speed, fartleks, and intervals and on the flip side if I'm going half marathons I'll focus on distance.

 

[GollyGadget]

Happy 2019, DIS runners....

@LSUlakes I've never done the whole "add my races to the list" thing, but here are mine(as of today)...

3/9....Lucky Leprechaun 5k
4/27....Kentucky Derby Mini-Marathon
5/18...Horse Capital Half Marathon

My goals for this year....

-Finally reach the 100 pounds lost mark
-Two half marathons(see above)
-Register for a 2020 full(I know that's not much of a goal, but the thought of even signing up for one scares me to death until I've had a successful half)

I ran the Derby Mini last year and had a blast! I took it as a fun run with a friend who thought it was incredibly amusing I was taking beer from strangers so early in the morning. Gotta live a little. Best of luck and hope you have as much fun as I did!

 

[McNs]

ATTQOTD I have annual distance goals so just work towards that between the odd race I run. I know I should try and schedule workouts in there but generally just run (which is my favourite type of running)

 

[TheHamm]

QOTD: After a race recovery, and before a schedule, do you follow and plan, rough guidelines or tendencies?

As my 'plan' seems to be more rough guidelines with varying levels of feeling unprepared for whatever is upcoming, I intend to keep that up. It would perhaps help if I had a well thought out race calendar, but instead I have a list of options with dependent clauses that I cannot control such as "I could run X, but if it is a freak ice storm, I'd like to run Y instead.' this results on me simply having no commitment. At this point, I think I will return from the race and simply try to keep up with the 3 short + 1 long run pattern I lost in the fall, and work my mileage back to where it was.

My current question for those with more knowledge: How long is your 'recovery' period? It is my first half and I haven't a good expectation of how long one should take off.

 

[DopeyBadger]

My current question for those with more knowledge: How long is your 'recovery' period? It is my first half and I haven't a good expectation of how long one should take off.

Daniels recommends one day off/easy for every 3k of "A" racing:

5k = 1-2 day off/easy
10k = 3 day off/easy
HM (21k) = 7 day off/easy
M (42k) = 14 day off/easy

Generally, the DOMS (delayed onset muscles soreness) from racing will dissipate sooner than these timeframes. But the biochemical markers for muscle damage and fatigue suggest that recovery has not been completed until at least these timeframes. So it's less "when you feel like you can start running again", as it is sometimes that you should let your body heal post-race to allow yourself to attack the next training cycle with as much vigor as the last.

Then, I usually recommend equal time off to equal time return. Which means if you take off for two weeks post-marathon, then you're looking at two weeks of very easy running (usually a reverse taper of sorts) to return. For me, I usually take the full time off. I've found I don't feel normal post-marathon until about Day 21-25 which is around 10 days after returning to running. But my HR would suggest things aren't normal (or back to shape) post-marathon until about 30-42 days. I don't have the same stats for a HM so I can't be sure since most of my recent ones have occurred mid-plan as a "B" race.

 

[Slogger]

ATTQOTD: .......

I'm at the end of a plan and already trying to figure out what my next race is so I can determine when to start my next plan, etc.

Drink every time I typed the word plan.

@roxymama .....I think I am up to 10 drinks already for each time you referenced plan before I lost count. I may have to start over.

 

[roxymama]

@roxymama .....I think I am up to 10 drinks already for each time you referenced plan before I lost count. I may have to start over.

plan plan plan

mwahahaha

 

[Slogger]

plan plan plan

mwahahaha

Could this be the start of an "evil plan" @roxymama? That's 13 drinks...I mean plans.
One more please, some people think 13 is an unlucky number.

 

[Sanchez]

Re Plans: Yes, always a plan. Of course, recovery time and preparation are much shorter when not running marathons so it is easier to transition from race to race. I try to stick with a firm swim and bike plan after a longer running race when backing off the running miles.

Looking forward to Marathon Weekend and happy to see that many are already on the way. We leave Wednesday afternoon - it is about a 5.5 hour drive for us. Don't think we will make any of the DIS events but hopefully will get to see everyone before or after the half.

The bad news: I was hit hard on Saturday with what I thought was the flu. After a delirious Saturday and Sunday I feel much better. The good news: It is not the flu but some sort of viral infection. Physician says with sufficient fluids/rest I may still be able to run but at worst I will drop back and walk/run with my wife and son. This is the third illness for me since August. Too much work and stress and not enough sleep.

Good luck to all and safe travels. I know that for many this is the biggest event of the year and sincerely hope that everyone has a great time.

 

[roxymama]

Could this be the start of an "evil plan" @roxymama? That's 13 drinks...I mean plans.
One more please, some people think 13 is an unlucky number.

Where I come from #13 is lucky because of Ozzie Guillen. But I hadn't PLANned on you knowing that.
(see what I did there...?)

 

[jmasgat]

-Register for a 2020 full(I know that's not much of a goal, but the thought of even signing up for one scares me to death until I've had a successful half)

Don’t ever say doing a full is “not much of a goal”. It will always be a big deal. Also, signing up for one—regardless of when you do it— will scare you to death anyway! I signed up for my first (at Disney) after I did my first half (also at Disney) and I was petrified. It all worked out though, and here’s hoping it will for you.

 

[OldSlowGoofyGuy]

Daniels recommends one day off/easy for every 3k of "A" racing:

5k = 1-2 day off/easy
10k = 3 day off/easy
...

Some anecdotal evidence to support this: I ran an 8K on Saturday (not an 'A' race, but not not an 'A' race.) I took Sunday off. I ran today, Monday. Based on the recommendation, I should have taken 2-3 days off.

I was NOT ready to run today. Even though I didn't feel it before the run, once I started running, I realized the race beat me up more than I thought.

 

[bananabean]

QOTD: After a race recovery, and before a schedule, do you follow and plan, rough guidelines or tendencies?

ATQOTD: I’m really bad about keeping up with running when I don’t have any races scheduled. After W&D this year I completely stopped until 2 days ago. So I think my “plan” going forward should be to use that time to sign up for a new race!

 

[Smilelea]

ATTQOTD:

I'm a planner. I love the spreadsheets/training plans @DopeyBadger does.
My current one ends Saturday (as it should) but that also means I have no idea what to do afterwards. Just kidding- I do know I need to take the following week off and then easy runs the next. It's after that I'm lost .

I do have another race in February so I'll have to get some kind of plan in place soon. But, I also want to see how Saturday goes before doing any other planning.

 

[Professor_Cookie]

Attqotd: I usually let myself get aggressively out of shape between one race and the next schedule.

 

[TheHamm]

Daniels recommends one day off/easy for every 3k of "A" racing:

5k = 1-2 day off/easy
10k = 3 day off/easy
HM (21k) = 7 day off/easy
M (42k) = 14 day off/easy

Generally, the DOMS (delayed onset muscles soreness) from racing will dissipate sooner than these timeframes. But the biochemical markers for muscle damage and fatigue suggest that recovery has not been completed until at least these timeframes. So it's less "when you feel like you can start running again", as it is sometimes that you should let your body heal post-race to allow yourself to attack the next training cycle with as much vigor as the last.

Then, I usually recommend equal time off to equal time return. Which means if you take off for two weeks post-marathon, then you're looking at two weeks of very easy running (usually a reverse taper of sorts) to return. For me, I usually take the full time off. I've found I don't feel normal post-marathon until about Day 21-25 which is around 10 days after returning to running. But my HR would suggest things aren't normal (or back to shape) post-marathon until about 30-42 days. I don't have the same stats for a HM so I can't be sure since most of my recent ones have occurred mid-plan as a "B" race.

Some anecdotal evidence to support this: I ran an 8K on Saturday (not an 'A' race, but not not an 'A' race.) I took Sunday off. I ran today, Monday. Based on the recommendation, I should have taken 2-3 days off.

I was NOT ready to run today. Even though I didn't feel it before the run, once I started running, I realized the race beat me up more than I thought.

Thank you both, this is helpful information. I’m pretty sure I would have given myself until Wednesday and gone out expecting semi-normal performance. I will have to adjust my expectations.

 

[flav]

ATTQOTD plan after recovery: I have a rough racing/training plan until end of 2020. I adjust to reality as needed. Like now, even if I am at week 11 of my plan, I haven’t resumed speed intervals because of my Achiles tendon.

 

[Waiting2goback]

QOTD: After a race recovery, and before a schedule, do you follow and plan, rough guidelines or tendencies?

ATTQOTD: After this marathon I am going to enjoy the week at the parks and once I return home I am going to start a informal runs schedule. My only goal will to make running more consistent, so later in the year I can have goal specific plans.

I haven't run with a plan in 2 years. For me it is just about getting in some miles to try and regain fitness that I lose in between injury breaks. Hope to change that this year.