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+--- Thread: Sub 40 within reach? (/Thread-Sub-40-within-reach)
Sub 40 within reach? - NordicRunner - 03-06-2013
Was a really exhausting weekend to be honest... a long scheduled Moving weekend, but as allways a bit too late with the preparation. A lot of help from good friends and family made it easier, but hey, what a run it was. Ended good though: Managed to deliver the keys this morning, and ready to move on. Feels good to have it done! Think I`ll celerbrate with some quality time in the running shoes later today:whistle:
Sub 40 within reach? - NordicRunner - 05-06-2013
What would you recommend for the last few days before 21 k race Saturday. For your information, my last sessions: Thursday 5 x 2 k, Friday-Sunday "rest" (actually very busy days, as it was moving weekend, so it was no rest in the literal meaning, but only as in lack of running)
Monday: 30 min very easy recovery tread mill
Tuesday: 40 min moderate tempo, combined with fartlek (6-8 shorter intervalls, without measuring distance, as my watch was out of battery. Good session!).
Wednesday (today): ?
Thursday: ?
Friday: REST, for sure...
over to you
Sub 40 within reach? - TheEd - 05-06-2013
roll it down as per program
wed: 30 to 40 minutes easy
Thur: 6 x 1 minute fast / 1 minute slow at projected race pace .. warm up 10 minutes before and 5 minutes after
Fri: Rest
Sat: Race
Sub 40 within reach? - NordicRunner - 05-06-2013
Nice, that`s what I had in mind also.
:great:
BTW: a question when it comes to the race. There are different start classes, from "men elite", and then descending with regards to expected finish time. The thing is, the only alternatives left for choice now are from "sub 1.55" and below OR "men elite". There is no qualification criteria for joining the elite start class, but this is suggested for sub 1.25 runners.
As my expectation is sub 1.35 / 1.40, I`m a bit unsure what is best / worst: Being the among the slowest in a fast group with the obvious risk of falling behind or being among the fastest in a slow group with the risk of lacking other runners to "keep up" with.
As the groups startwith relatively small time gaps, I guess the runners will eventually be rather evenly spread througout the course. My gut feeling is that the potential positive psychologic effect of being able to pass a substantial number of runners is better than the oposite, and that I should go for the slower start group... but I`m really not sure :mmm:
Sub 40 within reach? - NordicRunner - 06-06-2013
Looks like I`ll be starting in the first group then. So the main focus will be on not getting tempted to follow, but rather keep my own pace and then eventually catch up with some of the guys starting five minutes later (which will be a sub 1.30 group).
good to go:great:
Sub 40 within reach? - NordicRunner - 10-06-2013
1:32:27 in the trail 21 k this weekend. Very pleased with that! :jester:
Managed to run with a decent negative split. This was of course quite natural as the first 7 k were much upwards and the rest more downwards.
I think the time would be sup 1.30 if it was a city / street half marathon.
The course was quite demaning, as I`m lately not too used to run on rocky wood paths. Luckily I`ve been running a lot on such paths in my teens, so guess I had a bit of experience in there anyway.
Very pleased with how the legs responded and that I managed to fullfill without injury problems of any kind. That is, except from an angry, red blister underneath one toe. I suppose this doesn`t count as a an injury, but rather something to be expected. Seems like it will keep me from running the next days anyway.
Bottom line: Very pleased with the run. Looking forwards to put up some new challenges on the schedule. But will focus primarily on recovery this week.
Planning to combine off period with holidays from mid july. Perhaps putting in something before that.
Next big thing this year will be street half marathon late September. Would also like to run another 10 k during the autumn.
The marathon distance I think I will stay off this year...
Sub 40 within reach? - TheEd - 11-06-2013
Nordic Runner this is a very decent run .. nice going
the blister can be put down to experience and the next level of skin grown will fall under 'runner's experience'
cheers
TheEd
Sub 40 within reach? - NordicRunner - 16-06-2013
I`m sorry to say that I`ve been EXTREMELY stupid this weekend.
Encouraged by the success with last weekends 21 k trail race, and comparing to other runnersô race schedules, I decided to do something I until recently had meant to wait with at least until next season.
That`s right.
I went for the long distance. A bloody marathon. Trail version, with a lot of ups and downs, just to be sure to kill my legs definitively.
And that`s what I did. Of course. Having not been able to recover 100 % from the 21 k, I started off with legs that felt somewhat like 80 %, then gradually falling to 60-70 % of what I would call "good legs" during the first 15 k.
The real problems didn`t start until 24-25 k though. Thats when my left leg wouldn`t go any further. As the thigh muscle just above the knee (outer area) got tighter and tighter for each step, all of a sudden it was difficult to continue running. In the end, I had to stop, and ended up walking the last 7 k. With a left foot that had to be kept as straight as possible (which means I didn`t really walk, more limp.
My own diagnosis would be: Iliotibial band syndrome. I`ve read about it on this site before, and visited the section again today, and I must say it looks familiar to what I`m experiencing. At the moment I`ve still got problems walking straight, and I feel the pain is rooted from the hip and downwards to the knee (perhaps also connected with the shin).
I know there`s no sympathy to gather for a cardinal sin like the one I`ve comitted, and not hoping for it either. Just wanted to report, and perhaps collect some advice in addition to what is availible through this awsome site.
Guess I`ll be having my off periode now then, at least. :o:
When I`m recoverd I would be interested in discussing the relationship between different forms of running (distances, whether or not to combine, so on...). For the moment I`ll be resting, and finding comfort in the achievements from earlier this year. I`m looking forwards to be back in the shoes and being more wise in the future.
Best regards.
Sub 40 within reach? - TheEd - 18-06-2013
we have an expression where I come from, goes as such: JA / NEE
to start with read this: [URL="http://www.time-to-run.com/injuries/articles/injurygift.htm"]The Gift of an Injury
http://www.time-to-run.com/injuries/articles/injurygift.htm[/URL]
Sub 40 within reach? - NordicRunner - 25-06-2013
Hi again!
I read the article you posted - and totally agree that one should try to learn from injuries. However, I also must admit that find it difficult to do just that.
Difficult:
- To diagnose one self.
- To understand what exactly triggered the injury.
- To know what to do for treatment
Reading online articles often seems to make me more confused than well informed.
At first I was sure it must be ITB syndrome that hit me in my last (admittedly stupid) race entrance (stupid: that I went for the full marathon, a distance I am not trained for, one week after my first trail half:noway
.This is a description of how it went by: The mid week between 21 k and marathon races I felt a tightness just above the left knee, on the side (like in the lower tigh). This was not very problematic during half an hour of easy running, but it was something I took notice of and that made me a bit concerned. However, the curiosity and eagerness to achieve more was stronger, so I entered the Marathon.
It went good for the first 21, then gradually more problematic. Just at the same spot as in mid week, the left leg was starting to tighten up and after a while it was difficult to bend it and then eventually I had to stop running and walk.
I iced it down after crossing the finishing line an hour later, and it was quite "out of order" for the rest of the weekend. I also felt pain in the hip and down troughout the tigh.
What confuses me is that this guy writes that ITB is not pain in the hip, not pain in the tigh, only pain in the knee itself. And I have not had too much pain in the knee...
Well then.
The recovery has gone quite ok, I`ve been back on my feet, walking normally for a week now. And the hip pain is not so much there I think. So saturday I wanted to test out how it was, and went for a little run again. It started out well, and I was happy, thinking maybe everything was ok. But then after 40 min, the same symptoms that hit me during the marathon started to come (tighted up in the same spot just above the knee / lower tigh, outside). So I stopped.
Before this I did two easy 30 mins of cycling (low gear). This I think was not triggering any problems.
For the moment I`m a bit uncertain how to go along. Considering to consult a physiotherapist, but have experienced during my football career that it doesnt allways solve anything... Would love to be injury free during a couple of weeks, but not sure what to do to get there and learn from it all :mmm: