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How many miles did you run today? - Page 493

post #7381 of 10383
Quote:
Originally Posted by Thomas View Post

congrats half-marathoners!
Quote:
Originally Posted by CalTex View Post

Does anyone ice their knees and feet after running?

Sometimes my feet. If my knees give me trouble I switch to new shoes and start climbing stairs more.
Quote:
Originally Posted by sugarbutch View Post

6.8 miserable miles this morning. Maybe my worst run ever. I eventually gave up and rode the bus back to my car. frown.gif

Been there, done that. I hate bailing on a run. Get some rest and you'll bounce back.

Saturday I was stressed over job and family so I took off from the house and started exploring the neighborhood. Came across a new park in a remote area, so I ran that (short) trail and worked the circuit machines. No idea what distance, took just under an hour, all told. And it rained a good bit of it, which was the best part.

Today - 6 x 800m, 200r, finally got the time progression right, finished strong, jogged home.

I'll try the stairs thing. My knees don't give me much trouble, but it wouldn't hurt to strengthen them. As for the rest, I'm thinking of hitting the elliptical this week and giving everything a chance to recuperate. I've had sore heels for a few weeks, and I think they tipped over into painful yesterday.

CP, you've knocked more than a minute off your pace in the last few months, haven't you?
post #7382 of 10383
Quote:
Originally Posted by quevola View Post

^^ Running is the best therapy ever. 6 with strides as I taper for my Sunday goal marathon.
Hope everyone is doing well!

Good luck on Sunday!
Quote:
Originally Posted by sugarbutch View Post

I'll try the stairs thing. My knees don't give me much trouble, but it wouldn't hurt to strengthen them. As for the rest, I'm thinking of hitting the elliptical this week and giving everything a chance to recuperate. I've had sore heels for a few weeks, and I think they tipped over into painful yesterday.
CP, you've knocked more than a minute off your pace in the last few months, haven't you?

Hang on - is it your achilles or PF? In either case - if it were me, I'd lay off all activity for a few days - especially for PF. Hope it passes soon.
post #7383 of 10383
My heel, but not really the bottom of it and not really up into the meat of the achilles. Just where it curves around.
post #7384 of 10383
Quote:
Originally Posted by Equus Leather View Post

I do if I have a problem. Ive found it a very effective way of dealing with aching ligaments in the knees and ankles.
3 miles for me. Tapering is hard - definitley feeling unsatisfied and tense with the lack of running..
Charlie

How exactly do you taper?
Key is to keep the intensity high but the mileage low. Do short intervals at your marathon pace.
post #7385 of 10383
5.3 recovery run yesterday, off today.

Sounds like lots of races coming up. Good time of year for it. I have about another week of full training left. My tapering starts 10 days prior to marathon. Getting excited to run it. Good luck to all you this weekend and upcoming.
post #7386 of 10383
Another 4 miles today, really slow pace again. I'm gonna keep it slow until I feel fully healed.

Also signed up for my first official race in years - it's only a 5K but I wanted to start small and work my way up.
post #7387 of 10383
Morefire basically has it right from what I have heard. Less volume, same intensity. The risk is over tapering and losing proper muscle tension in your legs. That is why it is good to run moderately quickly during the taper.

I had an awesome workout today (finally)
Yesterday: 4.2 am 7 pm
Today: 3ish am and 10ish PM including a 1200/800/400/400/800/1200 ladder (with full recovery)
Ran 341/222/67/66/221/338. I did not think I would go close to as fast as I did. The ample recovery definitely helped, but yeah - very pleased with my overall splits. Definitely feel like I am in shape. Best workout I have had for almost a year. Had a friend help me out with the pacing tonight, which was very very helpful.
post #7388 of 10383
Quote:
Originally Posted by MoreFire View Post

How exactly do you taper?
Key is to keep the intensity high but the mileage low. Do short intervals at your marathon pace.

Exactly as you say - high (for me) intensity, low mileage. My average times have been at least 1 min/mile faster than my non taper average and 1.30 at times for individual runs, I've pushed quite hard at times. Bear in mind though this is relative, I'm very slow for long runs, I did 19 1/2 miles at 10.30ish pace three weekends ago so not hard to slice big chunks (I've been doing 8.15ish) out of that.

Marathon on Sun so we'll see if this has been a good strategy! Its marathon no 1 so my intention is to get to the end regardless of time. Its taken me a few months to reconcile myself to that, I'm very competitve by nature and being slow doesnt sit well, but Ive spoiled half marathons with unrealistic targets before so I'm going to jog round and concentrate on having a good run.

Charlie
post #7389 of 10383
Best of luck, let us now how it went smile.gif
post #7390 of 10383
Quote:
Originally Posted by sugarbutch View Post

Warning: Spoiler! (Click to show)
Quote:
Originally Posted by Thomas View Post

congrats half-marathoners!
Quote:
Originally Posted by CalTex View Post

Does anyone ice their knees and feet after running?

Sometimes my feet. If my knees give me trouble I switch to new shoes and start climbing stairs more.
Quote:
Originally Posted by sugarbutch View Post

6.8 miserable miles this morning. Maybe my worst run ever. I eventually gave up and rode the bus back to my car. frown.gif

Been there, done that. I hate bailing on a run. Get some rest and you'll bounce back.

Saturday I was stressed over job and family so I took off from the house and started exploring the neighborhood. Came across a new park in a remote area, so I ran that (short) trail and worked the circuit machines. No idea what distance, took just under an hour, all told. And it rained a good bit of it, which was the best part.

Today - 6 x 800m, 200r, finally got the time progression right, finished strong, jogged home.

I'll try the stairs thing. My knees don't give me much trouble, but it wouldn't hurt to strengthen them. As for the rest, I'm thinking of hitting the elliptical this week and giving everything a chance to recuperate. I've had sore heels for a few weeks, and I think they tipped over into painful yesterday.

CP, you've knocked more than a minute off your pace in the last few months, haven't you?

Are you referring to me?

Quote:
Originally Posted by Thomas View Post

Warning: Spoiler! (Click to show)
Quote:
Originally Posted by quevola View Post

^^ Running is the best therapy ever. 6 with strides as I taper for my Sunday goal marathon.
Hope everyone is doing well!

Good luck on Sunday!
Quote:
Originally Posted by sugarbutch View Post

I'll try the stairs thing. My knees don't give me much trouble, but it wouldn't hurt to strengthen them. As for the rest, I'm thinking of hitting the elliptical this week and giving everything a chance to recuperate. I've had sore heels for a few weeks, and I think they tipped over into painful yesterday.
CP, you've knocked more than a minute off your pace in the last few months, haven't you?

Hang on - is it your achilles or PF? In either case - if it were me, I'd lay off all activity for a few days - especially for PF. Hope it passes soon.

PF = plantar fascitis?

If so, you might find the following helpful.

apparently I can't link directly to the video, on the right hand side click on the video titled "plantar stretch - fixing plantar fascitis"
http://www.runnersworld.com/video/1,8052,s6-6-0-2,00.html?bcpid=772559539001&bckey=AQ~~,AAAAABjSC4E~,YBF36HfcFnZeqZMwmU2oQb7me4-NwQYO&bclid=1352465386&bctid=1137790481
post #7391 of 10383
Quote:
Originally Posted by samblackbones View Post

Morefire basically has it right from what I have heard. Less volume, same intensity. The risk is over tapering and losing proper muscle tension in your legs. That is why it is good to run moderately quickly during the taper.
I had an awesome workout today (finally)
Yesterday: 4.2 am 7 pm
Today: 3ish am and 10ish PM including a 1200/800/400/400/800/1200 ladder (with full recovery)
Ran 341/222/67/66/221/338. I did not think I would go close to as fast as I did. The ample recovery definitely helped, but yeah - very pleased with my overall splits. Definitely feel like I am in shape. Best workout I have had for almost a year. Had a friend help me out with the pacing tonight, which was very very helpful.

Wow, strong progression in your times. (I'm reading the 800 and 1200 splits as m:ss), Also, good to know about the taper: looking back I've never gotten it right.
Quote:
Originally Posted by Equus Leather View Post

Exactly as you say - high (for me) intensity, low mileage. My average times have been at least 1 min/mile faster than my non taper average and 1.30 at times for individual runs, I've pushed quite hard at times. Bear in mind though this is relative, I'm very slow for long runs, I did 19 1/2 miles at 10.30ish pace three weekends ago so not hard to slice big chunks (I've been doing 8.15ish) out of that.
Marathon on Sun so we'll see if this has been a good strategy! Its marathon no 1 so my intention is to get to the end regardless of time. Its taken me a few months to reconcile myself to that, I'm very competitive by nature and being slow doesn't sit well, but Ive spoiled half marathons with unrealistic targets before so I'm going to jog round and concentrate on having a good run.
Charlie

Good luck!
Quote:
Originally Posted by CalTex View Post

(...) PF = plantar fascitis?
If so, you might find the following helpful.
apparently I can't link directly to the video, on the right hand side click on the video titled "plantar stretch - fixing plantar fascitis"http://www.runnersworld.com/video/1,8052,s6-6-0-2,00.html?bcpid=772559539001&bckey=AQ~~,AAAAABjSC4E~,YBF36HfcFnZeqZMwmU2oQb7me4-NwQYO&bclid=1352465386&bctid=1137790481

I've had great results with the Strasburg sock and start using it right away once I notice the twinge. Granted, it's come up maybe three times in the last 10 or so year, but between that and a frozen beverage can I've managed to avoid serious problems.

...

Today I was sure I'd be suffering from the very short night yesterday, but I felt quite good this morning - legs not as stiff as usual and the last couple of miles were cranked out at a decent pace. 3.6 miles, 29 minutes.
post #7392 of 10383
8.5 this afternoon, Manhattan and Williamsburg bridges.
post #7393 of 10383
Quote:
Originally Posted by CalTex View Post

Quote:
Originally Posted by sugarbutch View Post

CP, you've knocked more than a minute off your pace in the last few months, haven't you?

Are you referring to me?

Actually, clarinetplayer.
post #7394 of 10383
Quote:
Originally Posted by sugarbutch View Post

Quote:
Originally Posted by CalTex View Post

Quote:
Originally Posted by sugarbutch View Post

CP, you've knocked more than a minute off your pace in the last few months, haven't you?

Are you referring to me?

Actually, clarinetplayer.

frown.gif
post #7395 of 10383
Hey, man, if you've knocked a similar amount of time off your mile, you too have my respect.
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