2018 Sub-3. No rules. Run. (Read 792 times)

Yeah, white vest and backwards cap for me today.

I was really impressed by Mo today.

Fin: Still amazed at your race and your time in conditions like that especially since you didn't have all that long to acclimate to the heat.  Congrats and enjoy the R&R for a bit!

Mikkey:  Sounds like a smart choice.  Plenty of races to look forward towards.  I'm sure you can pick it back up quickly!

Swim: Huge week!  Speedy workout as well.  Looks like things are coming around nicely.

Watched a bit of the London highlights late yesterday.  Kipchoge is a beast.  Might very well be one of the best marathoners ever.  Surprised how fast some of the times were in the heat.  Funny to see that the women's (deeper field I guess) times were nearly 20 minutes faster than Des at Boston!!

One week removed now from Boston for me.  Recovery is going fairly well all things considered, but certainly feel a bit beat up.  Left hamstring is quite tight and wonder if I changed up my gait running into the wind and rain a bit.  Certainly nothing major though.  Although, probably not recommended to try a go at 2 marathons like I did in just under 3 months at that kind of effort though   Going to include some x-training for the next week mixed in with mostly reduced easy mileage before trying to run two 5K's in 2-3 weeks.  Want to try to at least go hard at one of them depending on how quickly the legs come around.  Also will depend of course on the heat here as well.  Really hoping to squeeze in some lower humidity days before summer arrives.

Weekly Summary
Monday, Apr 16, 2018 thru Sunday, Apr 22, 2018

Weatherboy: Nice recovery week; hope the hamstring gets back to 100% soon. I had a similar phenomenon with my calf; the one I strained is now feeling pretty good but the last few days my other one is sore, probably from putting more burden on it while the other one was healing up. Good job with the cross training too; I sometimes try to do some stationary biking but after 10 minutes my arse is already sore and I give up on it!

Lela: Congrats on the half! Your races are on a good trajectory for a sub 3 and PR at Buffalo. Just keep doing what you're doing, it's working!

Hey guys, I think this is my first post in the RA forum, I was around some of the time back on RWOL forums (as Reglor, and 'Herbert Sitz' on Strava).  I've checked in every so often on RA, though, (and on Strava) and it's good to see so many familiar guys still going strong.  Not to mention many of you have improved a lot.

I haven't improved as much as some, but a little.  Still don't have my sub-3.  Last couple months I've started training using some of the ideas from Hadd, mostly just the 10 miler at constant heart rates.  This seems to be working really well for me.  I seem to remember hearing Hadd's name being thrown around a lot on RWOL Sub-3 forum a few years, and  I've been meaning to check in with you guys to see if anyone actually had success with it.  Or had any thoughts about it.  The way I'm doing it, it turns out to be quite similar to the rbbmoose plan that was also discussed long ago, but I'm not sure anyone actually did that either.

Anyway, sadly, the thing that finally prompted me to post here is an injury.  It's developed slowly with me barely even noticing, but I have some Achilles tendon pain that's become a problem in last week or so.  It's in both legs, most sore in the morning when I get out of a bed, a popping sound or two then.  It gets much better as I walk around.  I probably shouldn't have done my Hadd "workout" yesterday, but I did it anyway, deciding that I would cut it from 10 miles to "just" 6 miles.  Achilles pain/soreness subsided during warmup and I barely notice it at all during the workout.  Thought about extending it to 10, but wisely avoided that.  The pain seems to come back when I rest, especially if foot is extended, loosening calf muscles.  Pain goes away when I walk around or run.

This scares me a little bit; I had similar Achilles issue long ago and I remember it can be really hard to get rid of.  I'm wondering whether anyone has had similar experience and/or any thoughts/recommendations about what to do now.  I have marathon coming up in sex weeks, June 10.  My own thought is to take some time off, ice, roll, stretch, and see what happens.  I still have some night boots I used back 5-6 years ago when I had similar issues, not sure whether that's even advised, but it seems like it would keep it from getting worse overnight.

The injury comes after I've been doing a bit more mileage than usual, averaging maybe 65mpw for 2018.

One difference is I switched to often using lower drop shoes more last September, after having used mostly Hokas (~5mm drop) for many years.  Main shoe this year has been Topo Magnifly 2, a zero drop shoe.  I do put a little extra piece of insole into back part of the Magniflys, so actual drop is probably 2mm or so.

Hey guys, I think this is my first post in the RA forum, I was around some of the time back on RWOL forums (as Reglor, and 'Herbert Sitz' on Strava).  I've checked in every so often on RA, though, (and on Strava) and it's good to see so many familiar guys still going strong.  Not to mention many of you have improved a lot.

 

I haven't improved as much as some, but a little.  Still don't have my sub-3.  Last couple months I've started training using some of the ideas from Hadd, mostly just the 10 miler at constant heart rates.  This seems to be working really well for me.  I seem to remember hearing Hadd's name being thrown around a lot on RWOL Sub-3 forum a few years, and  I've been meaning to check in with you guys to see if anyone actually had success with it.  Or had any thoughts about it.  The way I'm doing it, it turns out to be quite similar to the rbbmoose plan that was also discussed long ago, but I'm not sure anyone actually did that either.

 

Anyway, sadly, the thing that finally prompted me to post here is an injury.  It's developed slowly with me barely even noticing, but I have some Achilles tendon pain that's become a problem in last week or so.  It's in both legs, most sore in the morning when I get out of a bed, a popping sound or two then.  It gets much better as I walk around.  I probably shouldn't have done my Hadd "workout" yesterday, but I did it anyway, deciding that I would cut it from 10 miles to "just" 6 miles.  Achilles pain/soreness subsided during warmup and I barely notice it at all during the workout.  Thought about extending it to 10, but wisely avoided that.  The pain seems to come back when I rest, especially if foot is extended, loosening calf muscles.  Pain goes away when I walk around or run.

 

This scares me a little bit; I had similar Achilles issue long ago and I remember it can be really hard to get rid of.  I'm wondering whether anyone has had similar experience and/or any thoughts/recommendations about what to do now.  I have marathon coming up in sex weeks, June 10.  My own thought is to take some time off, ice, roll, stretch, and see what happens.  I still have some night boots I used back 5-6 years ago when I had similar issues, not sure whether that's even advised, but it seems like it would keep it from getting worse overnight.

 

The injury comes after I've been doing a bit more mileage than usual, averaging maybe 65mpw for 2018.

 

One difference is I switched to often using lower drop shoes more last September, after having used mostly Hokas (~5mm drop) for many years.  Main shoe this year has been Topo Magnifly 2, a zero drop shoe.  I do put a little extra piece of insole into back part of the Magniflys, so actual drop is probably 2mm or so.

What you don’t want to do is tear it or worse rupture it.  I tore mine two years ago and it was a nightmare.   Higher drop shoes for sure and I’m talking 12 mm drop.  Wave inspires or riders.  My PT strengthened up my entire ankle to help out.  If you can get your hands on a wobble board that can help as well.  If it’s popping and swollen it’s trouble so be super careful with it.  When I tore mine the swelling was roughly the size of my fist.  It’s not something you want to play around with to be honest.

dkggpeters, Swim, flyrunnr, thanks for the advice.  I'm surprised you guys were running with Achilles issues, even with the higher drop shoes.  I'll try that.  However, it will be a balancing act because the main reason I've drifted to low drop shoes is my chronic metatarsalgia.  More pressure on forefoot from higher drop shoes might have an adverse effect on that.  I guess I'll have to play it by ear.

The whole Achilles issue kind of crept up on me.  A couple days ago was first time I recognized it as an actual "injury".  I did realize that my ankle was feeling somewhat tight/sore in the morning for last couple months.  It didn't seem alarming, though; I understood there was some stress but thought it was probably good stress that my body was handling and was getting stronger from.  Also, it could be that a few recent runs in a new shoe (Clayton 2) with a heel counter that irritated my Achilles were what precipitated the actual flare up.

Anyway, yeah, I'm a little spooked dealing with Achilles problem.  I may see if taking some time off improves things before I resume training.

Reglor, I agree with the guys on higher drop shoes and also looking into some inserts. I'd find a place you trust to fit you for some though, don't waste your money on ones that aren't going to make a proper difference for you. I also agree with probably throwing some inserts in your every day shoes- as a female I can attest that I have to watch my work shoes in the office during training as it makes a big difference. I certainly feel it if I wear flats or heels too often without rotating in the opposite. I know you gentleman don't have as big of a difference in your work shoes (Maybe you do, I'm not judging! LOL) but work non-running shoes can impact your feet just as much if not more than running shoes since you spend so much time in them.

JT & Mikkey thanks for the support guys- I'm happy with the half and yes just trying to keep with what I've been doing and should bode well for Buffalo. Mikkey- I love that workout before a half, it makes you feel like you're doing work without draining you. In general I'm a big fan of workouts with multiple race paces in there though.

Swim: Great week and workouts, that isn't that much yo-yo-ing on the T work but I understand what you mean. What do you think the difference is?

My Week: Mixture of recovery from the half and building back for peak. Only 1 real workout but a solid long run. Though, weather finally nice enough for stroller miles which kind of counts as a workout especially into the wind. A few miles short on the week but no regrets- Hannahs' first birthday was yesterday and was pretty wiped from the 4AM 20 miler and throwing her party the day before so opted to take it easy and just enjoy our day with her without squeezing miles in.