2022 Advanced Marathoning Thread (Read 135 times)

    I'll start off this week's "weekly mileage" posts...

    Weekly for period: From: 01/03/2022 To 01/09/2022

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in ft
    01/03 Easy does it 5.21 8.38 00:41:06 07:53 04:54 328
    01/03 Short lift 0.00 0.00 00:15:00 00:00 00:00 0
    01/04 Baby Fartlek 5.91 9.51 00:44:36 07:33 04:41 361
    01/05 Morning Run 6.30 10.14 00:49:29 07:51 04:53 571
    01/06 Wife run 2.11 3.39 00:20:06 09:32 05:56 184
    01/07 Snow: the best way to clean mud off of your trail shoes 7.27 11.70 00:57:47 07:57 04:56 620
    01/07 Angie’s snow run 2.21 3.56 00:21:38 09:47 06:05 154
    01/08 First double digit run in a while. First single digit temps! 10.18 16.37 01:18:20 07:42 04:47 1020
    01/08 Eh what’s a couple more? With the wife 2.08 3.35 00:20:29 09:51 06:07 180
    01/09 32 degrees and raining, my favorite. 3.05 4.90 00:24:22 07:59 04:58 217
    01/09 Quick lower leg prehab session 0.00 0.00 00:15:00 00:00 00:00 0

    Total distance: 44.31mi

     

    First double digit run in a while and that was after a longer day. Legs are feeling pretty good with very little in the area of aches/pain/injury. At the same time, I haven't really added any harder running yet. Only one baby little workout to get the legs moving. I am planning to continue to add to the mileage over the next couple weeks with one faster workout per week. As I adapt to moving faster again, I'll start adding in more workouts. I also plan to continue to add in more prehab-strengthening. I need to be consistent. I was just inspired by the Doctors of Running episode on achilles pain and chronic tendinopathy which is one of my two main recurring issues.

     

    So far so good...

     

     

     

     

    AceHarris


      A bit of a light week due to some missed runs, but still some decent training completed. Weather was a crap shoot this week.

      Long run felt great (probably because I was approaching it 10 miles short for the week). Had a group of 15ish people. One of the girls fell right in front of me after tripping on a curb. I "immediately" went to help her, but stopped my watch first out of pure instinct. Does that make me a horrible person? (you don't have to answer). Good news is she was just fine. This happened during mile one and she completed 10 for the day.

       

      coach: your 32 degree rain is essentially east TN winter. Today has been 35-45 degrees with rain all day. Just lovely. Nice week of training.

       

        WORKOUT THOUGHTS MILES
      Monday Off    
      Tuesday 2 up, 6x1000 w/ 60s rest, 3 down Good workout, intervals from 3:36 worked down to 3:22. 25 degree temps, but no wind. had a good group on the track to work with. Legs felt light and smooth. 9.1
      Wednesday 8 easy and strides 7:36/mile 8.2
      Thursday Overslept and didn't run - 25 minute weights/xtrain set after work Reminding myself a missed run does not ruin an entire cycle. Crosstraining complete, now time to make it a habit.  
      Friday ICE Walked out to run and road was one big sheet of ice. Reminding myself 2 missed runs does not ruin a cycle...right?  
      Saturday 9 easy 7:49/mile 9.06
      Sunday 18 "easy" 7.5 solo then the rest with a solid group. 7:30/mile average 18.03

      TOTAL: 44.4

      Road Mile: 5:19 (2017), 5k: 17:09 (2021), 10k: 35:54 (2021), HM: 1:21:55 (2020), M: 2:53:18 (2021)

        Ace -  Apparently Southeastern Pa is headed that direction. Most of the last couple of winters have looked more like an extended hell month (March). I love running in snow, but icy rain is stupid. Nevertheless, decent gear makes it bearable.

        darkwave


        Mother of Cats

          CoachHHBrook- I'm a big fan of Doctors of Running.  One of my favorite sites for shoe reviews and general commentary.  (for those who don't know - the site is a group of practicing physical therapists who are also runners.  They post some really educational stuff, and I love their shoe reviews).

           

          Ace - the stopping the watch is instinctual, and thus eminently forgivable.  For what it's worth, when I got hit by a truck, pretty much the first thing I did after rolling on the ground was to check my watch to see if it needed to be stopped (it was stopped by the impact).

           

          I honestly think icy rain is awful.  We had some potential for that this morning, so I did my long run on the 3 mile Hains Point loop - that way if the weather got bad and things started to ice over, I wouldn't be more than about 1.5 miles from my car.

           

          I don't mind being miserable, but I don't like slipping and sliding while running.

          Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

           

          And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

          darkwave


          Mother of Cats

            My week:

            65 miles running, 90 minutes pool-running, and 500 yards swimming.

            M: 4 miles very easy on treadmill (10:05) and streaming yoga.
            T: 10 miles on the treadmill, including a workout of 8 repeats of 2 minutes strong at a 3.0 incline, 90 second jog, 30 second stride, and 60 second jog. Followed with leg strengthwork.
            W: 8 miles very easy on treadmill (9:58), streaming yoga, and 4 miles very easy on treadmill (9:43).
            Th: 90 minutes pool-running and upper body weights/core. ART appointment in afternoon.
            F: 11 miles on treadmilll, with 4x7:30 at tempo effort with 90 second jog between. Tempo effort was at paces of 7:26, 7:23, 7:23, and 7:19. Followed with leg strengthwork.
            Sa: 7 miles easy on treadmill (9:55), streaming yoga, and then 5 miles very easy outside (9:45) plus drills and four strides.
            Su: 15 miles progressive, split as the first 5 miles averaging 9:31 pace, the next 5 miles averaging 8:21 pace, and the next 5 miles averaging 7:30 pace, plus a mile cooldown. Followed with injury prevention work and 500 yards recovery swimming.

             

            I spent a lot of time on the treadmill this week, due to snow and ice, but was able to get out for Sunday's run. A small bit of sleet during that run, but the cold rain held off until I was done.

             

            Thursday I saw an ART specialist. His theory is that I've got knotted psoas muscles that are impinging on my femoral nerve (front of the leg) and also pulling on the vertebrae and irritating the nerves that extend from there. This makes a lot of sense to me - especially since my symptoms seem to get better the longer I run, which is consistent with things being stretched out as I run.

             

            He did about 45 minutes of work on me, and I certainly felt more improvement on Friday than I have from anything else I've tried. So I'm going to see him regularly for the next few weeks and see how that works for me.

            Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

             

            And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

            JMac11


            Milkman

              Coach - always good to get that first double digit run in. Doctors of Running sounds interesting: do you find them reliable? Given my injury history, always looking for good resources. What's the best format? Are they YouTube, etc.?

               

              Ace - nobody can judge you for instincts! Frankly I'd probably do the same. In a less serious incident, I was running last week and saw a woman's dog snap off her leash and go running for the hills (in the park, luckily). I stopped my watch first before going to help her. We did luckily get the dog back. Also the general rule is you can go 5 days in a row with no loss of fitness (assuming it's few and far between), so you're good! It does make the long run a bit easier though as you noticed.

               

              DW - glad you seem to have found someone. I will say with my own hip, it took a good 4-6 weeks of therapy, so I am to see you are going to keep going. We need a healthy version of you on these boards! 2021 was a total mess for you.

               

              Me - things continue to progress nicely for me! I've now reached that point in recovery where I'm antsy to get going, but I know I have to keep to the schedule to return. My glutes have really calmed down over the last 2 weeks, and now I just have slight pinching from the labrum. Overall I feel about 95% recovered. Still sticking with easy runs this week, but may get a tempo run in or 200s at some point to finally break the monotony of easy running only. At that point, I will be at 30 straight runs of only easy running, which is driving me insane.

               

              Weekly for period: From: 01/03/2022 To 01/09/2022

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in ft
              01/03 Afternoon Run 8.32 13.39 01:04:17 07:44 04:48 331
              01/04 Afternoon Run 8.68 13.96 01:06:43 07:41 04:47 315
              01/05 Afternoon Run 8.74 14.06 01:09:56 08:00 04:58 135
              01/07 Evening Run 8.36 13.45 01:07:04 08:01 04:59 331
              01/08 25 easy runs in a row 🤢😴💩 8.29 13.33 01:03:01 07:36 04:44 325
              01/09 Afternoon Run 12.75 20.51 01:37:39 07:40 04:46 289

              Total distance: 55.13mi

              5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:00 (10/21)  |  FM: 2:36:31 (12/19) 

               

              Next Race: Unknown 

                JMac - DOR has a podcast and a really solid website. I mostly watch on youtube or use the website. In my experience they are really solid. They aren't giving specific, individual diagnosis or advice. Nevertheless, I think they give a balanced, well rounded viewpoint. They also have really good shoe reviews :-). 10/10 recommend.

                HermosaBoy


                   Date Name  Miles Duration Avg/mi. Comments
                  3-Jan Afternoon Run 7 0:55:06 7:52 Easy Run
                  4-Jan Morning Run 8 0:59:11 7:24 4:00 at ~6:00/mile

                  (2:00 jog)

                  3:00 at ~5:45-55/mile

                  (2:00 jog)

                  2:00 at ~5:30/mile

                  (2:00 jog)

                  1:00 at whatever you want
                  5-Jan Afternoon Run 5 0:41:10 8:14 Easy Run
                  6-Jan Afternoon Run 7 0:53:52 7:42 Easy Run
                  7-Jan Afternoon Run 4.01 0:29:47 7:26 Easy Run
                  8-Jan Morning Run 6 0:46:12 7:42 Includes 8x30 Seconds Strides with 1:00 recovery
                  9-Jan Morning Run 2 0:19:26 9:43 Shakeout
                  9-Jan Lunch Run 2.65 0:20:05 7:35 Warmup
                  9-Jan Afternoon Run 0.2 0:01:44 8:40 Drills/Strides
                  9-Jan Afternoon Run 0.24 0:01:33 6:28 Drills/Strides
                  9-Jan Afternoon Run 1.88 0:10:55 5:58 3k Race -- MEH!!!
                  9-Jan Afternoon Run 1.01 0:08:52 8:47 Cooldown
                             
                  Total Distance: 45.00mi.      

                   

                   

                  First 3k race today -- GREATLY disappointed in my inability to count laps. Stopped after 2800 meters because the person that was counting laps for everyone had shown me one lap to go on the previous lap. When I looked at my watch, I knew that the count was wrong. Oh well, set a soft PR...

                  And you can quote me as saying I was mis-quoted. Groucho Marx

                   

                  Rob

                  CalBears


                    DW - great to hear you found somebody who seems to be helping.

                     

                    coach - nice week!

                     

                    Ace - great week for "missing" many runs Smile Looking forward to see you in Napa.

                     

                    JMac - solid week too! And you beat me by less than a mile.

                     

                    Felt flat and non-excited the whole week - just had no desire to run. I am glad I subscribed for that RunningAhead game - it kept me running, otherwise I would probably miss every other day.

                     

                    Weekly for period: From: 01/03/2022 To 01/09/2022

                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in ft
                    01/03 Lunch Run 8.24 13.27 01:12:39 08:49 05:28 125
                    01/04 2 x 3 miles 800 jog 8.98 14.44 01:08:50 07:40 04:46 20
                    01/05 Lunch Run 8.24 13.27 01:12:07 08:45 05:26 118
                    01/06 6 @mp effort 10.14 16.31 01:17:27 07:38 04:45 164
                    01/07 Afternoon Run 8.24 13.27 01:12:47 08:50 05:29 118
                    01/08 Afternoon Run 11.21 18.04 01:43:57 09:16 05:46 171

                    paces PRs - 5K - 5:48  /  10K - 6:05  /  HM - 6:14  /  FM - 6:26 per mile

                    Running Problem


                    Problem Child

                      ace I'm jealous of your ability to be so fast with so "few" miles. 40-50 miles a week seems like cakewalk compared to me doing 70 for a 2:56. Stopping the watch doesn't make you a horrible person, unless you're doing it in a race because you've done it so much in training runs. Yes I know/run with people who stop their watch at every red light/stop. I guess I got so many runs where I forgot to push start after stopping it I never stopped a run.

                       

                      darkwave so exercise and massage to help the muscles relax? Are you still using the compression boots, and if so do they seem to change how the pain feels?

                       

                      JMac Don't go do too much too soon. It's good to see you getting more miles, and I just get a little concerned you're so antsy to run farther you might push it, and end up like every fall where summer training ruined your possibilities at a good fall marathon. There isn't anything wrong with easy running. It could build a really strong aerobic base for 9 holes of a par 3 course.

                       

                      cal Just like cfarr it gives me joy seeing your runs posting. I just imagine you're working on some other bigger race you're not telling us about like when you wanted that last man standing 100 miler.

                       

                      EDIT

                      Fair amount of exercise this week. Didn't feel like running on at least two days. Saturday's run was COLD. I tried using the Garmin Course twice and both times had problems (user error?) with navigating myself on a course I designed. I see the use in continuing to try it, and giving up on it just seems too easy. Still trying to have fun with running during the week, and also trying to figure out how to train for upcoming races. Unsure what impact walking the dog has on things, and it's included here because why not. Perhaps it's helping the muscles relax, and perhaps it's just making me pick up the poop more frequently than weekly/never.

                       

                       

                      Weekly for period: From: 01/03/2022 To 01/09/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in ft
                      01/03 That time it was business casual. 3.69 5.93 00:33:03 08:57 05:34 207
                      01/04 That time I’m just out here living my best life. 1.48 2.38 00:12:59 08:46 05:27 49
                      01/05 Morning Walk 0.71 1.14 00:16:32 23:17 14:30 13
                      01/05 That time being old makes you an asshole. 6.23 10.03 00:51:06 08:12 05:06 299
                      01/05 Extroverted vs. speedy. 1.09 1.75 00:27:41 25:24 15:49 20
                      01/06 Petaphysical vs psychological 1.30 2.09 00:26:41 20:32 12:46 49
                      01/06 That time you hear me talking bout checkbook, credit cards, mo’ money… 9.74 15.67 01:18:47 08:05 05:02 85
                      01/07 That time I needed to be the arrow. 5.72 9.20 00:50:03 08:45 05:26 692
                      01/07 Treadmill desk vs. Mobile office 1.47 2.37 00:29:43 20:13 12:32 46
                      01/07 Never starting vs Always quitting 1.00 1.61 00:22:11 22:11 13:47 33
                      01/08 That time I felt like a teenager. 10.55 16.97 01:26:24 08:11 05:05 72
                      01/08 That time the truck was starting to feel warm. 0.08 0.12 00:00:39 08:08 05:25 0
                      01/09 That time it was both long and short. 9.34 15.03 01:13:39 07:53 04:54 499

                       

                      Total distance: 52.39mi

                       

                      EDIT #2: with all this activity my Fenix 6 is a t 13%. I used the courses feature a lot for the 10.55 miler along with the light so that killed more than the usual expected amount. I haven't charged it since Sunday night so it's awesome to have a watch last 8.5 hours of running mixed with non-stop wearing and know I could get probably 2 more hours of running out of it. At the same time I'm wondering if that means it can't last more than 10 hours of GPS tracking when Garmin claims 24-36 hours of GPS activity. Perhaps i should turn it off every time I finish a run and see how long it lasts.

                      Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                      VDOT 54.9

                      5k19:35 | Marathon 2:56:07

                      Fishyone


                        Hello

                         

                        Little late to the game but here we go.

                         

                        Name: Scott

                        Age: 51

                        Gender: male

                        Location: Boston, MA

                        Running History: Took up running in my early 40's and was hooked immediately.  Steadily increased mileage and my first race ever was a full marathon which I finished in 3:50. I followed/lurked the RW forums and slowly improved each race until I went sub 3 in Boston 2015. I'm absolutely convinced that reading/following those forums motivated me to reach that goal.  After that continued to run/race but just couldn't find the motivation to sustain the consistency needed to improve.

                         

                        Ran only one race (Boston) in 2016. Went into Boston 2017 under trained and between the heat and going out WAY too fast had my worst race ever (3:40) not my slowest but I knew at mile 9-10 I was toast and struggled the rest of the way.

                         

                        No racing in 2018 and 2019.  Just began to ramp up  in 2020 (ran one race in Feb) and we all know what happened. 

                         

                        2021: 12 races and 3 full marathons.  Two rivers in March (3:19), Hartford in October (3:31) and November Philadelphia (3:20).

                         

                        Goals for 2022: Consistency and improvement.  Race more!

                         

                        favorite races: Philly was actually one of my favorite races all time.  Big city feel without the hassles of Boston. 

                        5K 19:18 (2014), 10K 40:13 (2014), 1/2 1:29:07 (2015), full 2:58:36 (2015) 

                        JMac11


                        Milkman

                          Fishy - welcome! Your name looks familiar. Did you join the thread last year at the beginning of the year and fall off?

                           

                          RP - do you want me to add any races to the front page? You're training a lot for someone with no races on the horizon 

                           

                          Cal - I'm glad the running game is keeping you motivated. I do agree it's a fun side activity. I expect our team to do very well this year 

                           

                          Hermosa - That's a Kiwi-certified race. That's annoying on the laps, hard to keep track once you get above a 1 mile race. Otherwise, how did it feel?

                           

                          Coach - thanks, I will definitely check them out. I have so many different pre-hab routines from so many different PTs, trying to consolidate down into something I like (or perhaps a good rotation of exercises, which probably is the approach).

                          5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:00 (10/21)  |  FM: 2:36:31 (12/19) 

                           

                          Next Race: Unknown 

                          HermosaBoy


                             

                            Hermosa - That's a Kiwi-certified race. That's annoying on the laps, hard to keep track once you get above a 1 mile race. Otherwise, how did it feel?

                             

                            Felt fairly decent. Definitely not an "A" effort, but I was executing pretty much how I wanted to.

                            And you can quote me as saying I was mis-quoted. Groucho Marx

                             

                            Rob

                            CommanderKeen


                            Aspiring Hobby Jogger

                              I will say I agree with DW about the travel part though. It's a nice excuse to get away and sit around a hotel and do absolutely nothing. When I'm home, there always some household chore I feel like I should be doing. On the flipside, I've never traveled for a marathon and not run a PR. That, I imagine, would make for a terrible journey back.

                               

                              It's not as bad as you may think. 

                               

                              Ace - So long as you remembered to start your watch when you began running again I think you did alright.


                              JMac - It's awesome that you're feeling so good. Also, 30 easy runs in row? Toss in some doubles and burn through those so you can get right to the speed work!


                              Fish - Welcome. And I'm super-jealous that your "worst race ever' was only a 3:40 marathon!

                               

                               

                              I managed another decent build week, with one rust-buster workout. Now to start building back to my more typical mileage and build some workouts as well. And yes, I did my LR on the treadmill solely because I was tired of running in 20+MPH winds.
                              Also, Friday afternoon my work went from "we're having a big in-person meeting in Austin" to "everyone at the meeting wear masks (everyone was already required to have gotten the shots or provide a negative test)" to "we're going virtual" within the span of a few hours. I miss starting a running heat map in Austin, but on the other side since work is reimbursing me for the (non-refundable) tickets and the airline is giving me a credit for them, work has essentially paid for part of a flight to a race later this year!

                               

                              Weekly for period: From: 01/03/2022 To 01/09/2022

                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in ft
                              01/03 2 deer (2 strides) & 1 owl 6.15 9.90 00:51:32 08:23 05:12 253
                              01/04 Wind 8.05 12.96 01:07:53 08:26 05:14 482
                              01/05 5x 3 min medium, hard, easy 9.25 14.89 01:07:12 07:16 04:31 217
                              01/06 The animals are smart enough to stay out of the wind 6.05 9.74 00:51:57 08:35 05:20 367
                              01/07 5 deer (5 strides) & a chorus of coyotes 8.06 12.96 01:07:07 08:20 05:11 463
                              01/08 Morning Run 14.05 22.61 01:53:22 08:04 05:01 0
                              01/09 I didn't know there were wild pigs around here. Or at least used to be. 5.05 8.13 00:44:50 08:53 05:31 262

                              Total distance: 56.67mi

                              5k: 18:14 11/21 │ 10k: 37:55 9/21 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

                               

                              Upcoming Races:

                               

                              Rose Rock Trail Run (20k) - 1/29

                              Wurst Race Half - 10/2

                              Fishyone


                                Fishy - welcome! Your name looks familiar. Did you join the thread last year at the beginning of the year and fall off?

                                 

                                 

                                J-Mac-yes joined and tried to post but wasn't consistent (see goals for 2022)!!

                                5K 19:18 (2014), 10K 40:13 (2014), 1/2 1:29:07 (2015), full 2:58:36 (2015)