Experior and Slornow's Winter Mentor Group-CLOSED (Page 26)

Training question for the group.

After another 30min treadmill run today, I'm beginning to think my calf issues are on the mend.  So I'd like to ramp up the running again, but don't want to do anything too stupid - i.e. too fast or too much.  Looking for some input on the best way to approach this.  I've been off running for basically the last 4 weeks, and prior to that was delaing with ITB issues.

To add to this, I had originally planned to run a HM in early May where I was hoping to run hard and break 1:30 - but I had planned to be running consistently for the past 2 months, and have some volume in my legs (longest run in Dec was 14km).  Thoughts - can I ramp up the training to get this done, or is the window of time just a bit too small at this point?

If it were me, I wouldn't ramp up too much.  Maybe stick with 30-40 minute runs for a couple weeks, then re-evaluate.  Running injuries do not happen overnight...and they don't always re-flare overnight either.

Unless this HM is your A race, in which you are willing to risk reinjury...I would simply train up to the point that you can stay healthy.  If that means you fall short of your HM goal...so be it...at least you'll be able to keep running for the rest of the season.

I have some left calf soreness, actually until recently it has hurt to the touch, but I kept Icing it and putting heat on it as well each day (mostly Ice three times a day and one heat session).  The other consideration is purchasing some calf sleeves or compression socks for support.  I have been running on it and mine is actually feeling better; not saying yours would.  I am gradually working my way into my Marathon Plan and started with a recovery week amt. of mileage.

Hope things get better for you.

As I mentioned in my previous posts I expected the day to be very nice and was not disappointed.  Clear skys and sunny.  Around 54 degrees in the Willamette Valley of Oregon.  I had a 1/2 day off of work so I went out and ran a hilly 3.37 miles.  Felt real good.  Before I came home I went to the local running store and figured I'd be laying down $50 - $60 bucks on some Compression socks.  The had calf sleeves but I wanted socks.  The only ones the had were called "Swiftwick".  They were $24.99 so I puchased a pair.  They only had white; I really wanted black.  I actually like them and they were at a real good price.  Something to think about if you are loking for compression like socks for running.

Here is a link if you are interested:  http://www.swiftwick.com/aspire-twelve-10872-prd1.htm

Here's the thing.  You are absolutely right that correct effort is what matters.  But effort doesn't have a whole lot to do with how you feel, especially if you are already tired.  So your legs feel tired in the morning after a hard bike (understandably!).  If that fatigue prevents you from hitting your target effort in the run, it really matters very little how you feel -- the fact that it feels hard doesn't mean a whole lot in this case.

So, for example, suppose that the  'correct effort' for you in standard midweek run (and I'm going to call this supposition into question below -- it's just an example) equates to 9:00/mile.  But your legs are too tired to hit that pace, so you run 9:30.  Still, the 9:30 feels like 9:00 would on fresh legs.  That matters very little.  Your level of effort is given by the power you are generating, not how hard it feels to generate that power.

BUT:  the above is largely theoretical in your case, because I have a feeling that the easier pace is what you should be doing anyway (in these morning midweek runs).  For someone who trains regularly, as you do, 11-12 hours of rest is enough time to recover to the point that what feels easy, or moderate, probably is.   It is not enough time to recover to the point that what feels hard really is.  But that's OK -- these aren't hard runs anyway.

Running makes everything better. 

I agree with Jason.  I don't really want to risk giving you a bad 'plan', but I'll tell you my own plan, and maybe it will help just as a comparison.  Just for some possibly relevant background, I have run (and was running, prior to injury) fairly high volume.  I peaked at over 100mpw last year, and 60+ weeks are (ahem, were) a regular occurrence for me.

I'm less confident that my injury has actually subsided than you are about yours, so I might be more cautious than you should be.  My current plan is to run 3x/week for about 3 miles each time, at a pretty easy pace.  (I've done this three times so far.)  If it still feels OK after 3 weeks, I'll add another run, and wait again for a few weeks, and if that's OK, I'll start ramping up more or less normally.

The reason for a lot of caution in the initial 6 weeks is exactly what Jason said -- you won't necessarily know right away whether you are re-aggravating the injury.  It takes time (or anyway, can take time) to manifest itself.  I'm banking on 6 weeks being enough of a test that things really are on the mend.

As for the HM, I would say that it is vaguely possible, but you'd need to be willing to risk a much quicker ramp-up, with the obvious added risk of injury.  If 1:30 is a stretch goal for you, then you probably need, minimally, to be running consistently 40+mpw for several weeks prior to the race.  Is that doable?  Maybe.  Is it risky? Yes.

Brian -- glad you are having good weather.  (You too Stu.)  We've got it here too.  The other day I did a ride in my summer cycling gear!  I did have to wear a long-sleeve jersey today, but still excellent conditions for riding.

I fell down on swimming today.  So I've got a make-up assignment to do this weekend...

Have a great one everybody.  Hope the good weather holds.

Thanks for the advice everyone - I'll take things easy, and at this point it makes sense the scratch the HM from my plan.  Disappointing, but better healthy than hurt.

I'm going to take the advice of adding some ice and heat.  I don't think it can hurt, and should hopefully help.  I also need to go shopping for some new shoes.

Who racing this weekend?  I think Blanda is, good luck.

Just got back from recovery week long run.  It was short as far as long runs go but today I didn't have to deal with extreme cold or slush

Hope everyone else is having a nice weekend.

Neil-my feeling on returning to prep for HM is consistent with what others have written.  As an older athlete I really enjoy being able to train consistently and race.  I HATE it when I'm hurt and have to miss out on training (other than swimming. Play it safe and get ready for the Summer tri season.  Its hard to come back slowly from an injury but you don't want to find out 3-4 weeks from now that things had not healed and you are starting over.

Busy day here today.  Up early for 40 mile ride.  Then first day of HS soccer season for my daughter so we fixed lunch for the team before the game. Home then 30 minute run.  Then an hour of yard work. Now, cocktail!  Nice day here today-it was almost 70 degrees when I started my ride at 7am.

Tomorrow is 45 minute run and more yard work.......maybe it will rain.  I can run in the rain but its just plain stupid to do yardwork when its raining.

Randy 

I was doing some yard work as well today (painting, cutting tree branches and bushes).  It was another wonderful day in Oregon.  Had a nice 4 mile run this afternoon.  The second half was one of my best paced runs in a while.  I just got into a space (breathing was right on; not too fast or slow; focused; just nice and easy).  Felt real good.  I have a 7 mile run planned for tomorrow and another nice day planned for Oregon at a very easy pace.  I'll see if I can get into the same space I did today.  I'll have to get out and mow the lawn tomorrow as well.

Sounds like it was a gut it out kind of day in Guam. 

Broke the 210 lbs. mark this afternoon at Weight Watchers.  199 lbs. here we come.    It would be a little easier if my weekends were a little better, but 2 lbs. per week average is fine.

Blanda-great job in those conditions. If you can swim comfortably in swells and current you are making supe progress.

Brian-good job on the continued weight loss. I love it when I have a run like you had yesterday. Everything just seems effortless. Hope it continues for you today.

Randy  

Great job on the weight Brian - steady is the name of the game!  If you lost 2 lbs a week for a year, ... well, no need to go there... point is, that's plenty!

This morning, got in my first good swim workout in a couple of weeks - a 1500 time trial followed by 200s and 100s on 1:55.  Then did some biking.  Seemed like preventative medicine for what will likely happen later today :-)  No big plans, just going to the in-laws to watch the game and eat too much.  Actually am hoping to sneak out for an hour or so during the game to join an Irish Session (playing tunes) in the same neighborhood.  Right now, in at work for a few hours to wrap up some forms that are due later this week.  Kind of an interesting day.

Enjoy the game!  Since I grew up in Hartford, CT (halfway between Boston and NY), I can just sit back and enjoy the game regardless of the outcome :-)

Stu

Nice race Blanda -- I look forward to reading the report later.

I've got a boatload of work to do, but it is absolutely gorgeous outside right now.  It would be a sin not to ride.  So off I go!  Have a good one everybody.

That Breakfast Taco sound absolutely delicious!!!

Another nice day.  7 mile run in this late morning.  Legs are a little tired.  Had to mow the lawn for the boss and finish staining the Arbor.  Now that those items are done it is time to sit, raise up the legs, and get to watching the SUPER BOWL all by my lonesome.  I like it that way.  Don't have any favorites just hoping for a great game.