ILX running running thread

First run back. Probably my quickest recovery from a marathon ever.

Yeah my recovery has been a lot better this time - I can probably start running again in the next couple days. Left foot still a bit tight.

https://www.youtube.com/watch?v=v73-flygfyI

http://strengthrunning.com/2011/07/the-standard-warm-up-video-demonstration/

http://mobile.nytimes.com/2015/10/25/fashion/a-365-foam-roller-it-exists.html?smid=fb-nytimes&smtyp=cur&_r=0&referer=http://m.facebook.com

I warm up for running by running. I'll do some half-hearted warm ups before a race, butt kicks, high knees, leg swings, strides. But mainly because I'm bored and need to pass the time.

Good stuff. I had just been doing the lunge matrix segment as a warm-up with some of that other stuff as part of my cool-down routine, but the lunge matrix alone was definitely lacking something. At some point I tried that Iron Cross though and ended up throwing my lower back out. I might have done it wrong, but think that's what did it. I was hobbling around for a week anyway.

have just sent off my entry for next year's grand union canal race. goes from birmingham to london, 145 miles but it's all dead flat. 50% chance of getting in, hope the running gods are smiling on me

Instant 145 mile PR.

Not if I fall in the canal tbh

Did my first 5k in ages on saturday, took it very gently as i'm easing myself back in to doing faster stuff over the winter. 20:38 which is no great shakes, but argh my calves feel like concrete now

a friend of mine here (and old hiking buddy) has decided to get into ultras and i think maybe i want to try one?? i don't have any interest in running a marathon on pavement, but i have always enjoyed hiking really fast

is that crazy? he hasn't done any marathons before (nor have i) but is v much into the Fast and Light backpacking ethos, with a plan to do go for the FKT on the Long Trail some time this summer. i'm way more into the idea of suffering in the mountains for an entire day than i am 5hrs in the city, in a crowd, but is it madness to decide to do something longer than 50k for a first-time deal? or do i just have to train with that in mind?

my goal is to do the pemi loop maybe this summer: http://www.backpacker.com/trips/wyoming/grand-teton-national-park/america-s-hardest-dayhikes/

i did this without training when i was a yoot (juuuust barely sub-24hrs) but, like, i was 20yo

I don't think it's too crazy, go for it. Outside of the elites, many ultra runners are just power hiking anyway. You're probably better equipped for it than many road runners that decide to try ultras.

Note that I have no experience with ultras, Nick B will certainly be a wealth of information here.

I would love to do a long-ass hike like that, wonder if there are any popular Cdn equivalents...

Went on my first proper winter run today - windchill around -20 celsius (that's around -4 fahrenheit). Gloves, a hat, a hoodie, and overpriced thermal undies. Not too bad!

thanks guys --- i think if i look at it as power hiking and not running, it seems way more feasible. it's more about finishing than it is about going fast

not really much longer than a marathon, which tons of people do without even training for six months first... but 18,000 foot of elevation changes suggests a few months of prep are in order? which you have plenty of time for!

i will try and write more later, but gbx you should totally do that

i think i'm gonna, i just need to figure out how to train appropriately --- right now i'm just planning on doing long, slow runs (did 2hrs on Sunday with my HR between 135-150) and as much backcountry skiing as possible. the other goal, other than the pemi, is to climb/ski mt shasta this june. the two are very much of a piece imo esp since lots of bigtime ski mountaineers compete in ultras/trail runs (eg k*l*an jornet)

hahah is that an old noize board autocorrect??

Eventually you'll want to work your way up to doing a long slow run on Saturday, followed by another one on Sunday. It will help you run get used to running on tired legs without doing all the damage that one very long run would cause. It may be enticing to get out and try a 30+ mile run, but better for you to do two 20 milers back to back.

Nutrition during your long runs will be huge, but I can't speak to that. I just know ultras have better snacks than road marathons.

Again, I've never run an ultra, but I like reading about them! One day I'd like to. But it's going to have to be flat for me.

the nutrition piece is actually really intimidating in a way? i was talking to my buddy about it, and he's doing this whole ketogenic thing, and micromanages his nutrition when he's done long runs in the past. like, i want to eat healthily and appropriately, but there's something daunting about managing my food intake with a spreadsheet or w/e

(though that is also nerdy and appealing?)

That's funny I just read the first 100 pages of Born to Run on a plane yesterday and it def got me thinking about this. Would love to do it (the JFK 50 is p nearby) but no way do I have time for those training runs, esp back to back. Good luck!

Since we're talking about ultras, I watched this a couple of weeks ago: http://barkleymovie.com/

Highly recommend film. Another race I couldn't even dream of doing, given my aversion to hills.

Need to decide what I want to go for this year. Want to do a fall marathon, but only if I can carve out the appropriate time to train for it. I'd want to go for <3.25, that should be within reach for me.

whoa, i watched a completely different documentary about the barkley just last week (when this was all germinating)

see also: http://www.believermag.com/issues/201105/?read=article_jamison

i think i'm gonna, i just need to figure out how to train appropriately --- right now i'm just planning on doing long, slow runs (did 2hrs on Sunday with my HR between 135-150) and as much backcountry skiing as possible

That all sounds like good base endurance stuff gbx, just build your sunday runs up week by week. you probably don't really need to do anything longer than 22-23 miles when you peak about 3-4 weeks before you do it, basic old-school marathon schedule type numbers. maybe you could go really long once just to see how it feels and give you some confidence - maybe look for a trail marathon or something - but the benefit of that will be mostly psychological amnd you'll need to factor in some decent recovery afterwards. have never really bothered with back-to-back long runs personally, partly cos i don't have the time, partly cos i think you're increasing the risk of burn-out or injury and you'll be fucked for the following week. do try and get in lots of runs on similar terrain to the trail you'll be doing though, and maybe even think about gradually introducing a few downhill reps to try and prepare for the pounding that your quads are going to take cos that will be the real killer. resilience will be the key thing you want to focus on.

haven't watched that video yet, but everything i've heard about barkley makes it sound hilarious. we don't have anything as crazy as that here, but i have just been looking at this one that sounds almost as stupid:
http://www.cockbainevents.com/the-chained-ultra/4587349299

Also meant to say that if you're going to be powerhiking a lot of it, do some serious powerhiking in training as its a totally different motion to running. First really long ultra I did I marched a lot of it and really screwed up my legs. Made it hard to get back into a run during the event and my IT bands were screaming for weeks afterwards

have never really bothered with back-to-back long runs personally

yeah don't do that - have a recovery after every long or hard session imo

thanks for the tips guys!

No worries!

Got my first event of the year on Saturday, a 50 mile traverse of Norfolk on the Peddars Way. Never been to that part of the country before - looks v flat but from what I can tell, the whole county is basically made of mud that the North Sea didn't want. Anyhow, not going to race at all, it's just supposed to be a sociable day out with my sister and her friend - run a bit, walk a bit, eat a lot of crisps.

old garmin finally kicked the bucket def want a new one that has optical (ie no chest strap) heart rate monitoring, friend has the fitbit surge and likes it but am also eyeing the more expensive garmin forerunner 235 idk

Just curious: what do u use the heart rate thing for?

staying in the right ~zone~

If I'm running easy, I want to stay in zone 2. If I'm hitting zone 3 on and easy run, something is up and I need to get it in check. Slow down or call it off. Likewise, if I'm doing a tempo and I'm not in zone 3 at least, then I need to get the glue off my shoe. It's more helpful for real time feedback rather than data analysis after the fact for me.

fucking patellar tendinitis!

i don't know why all my flare-ups of it have occurred in january, maybe my body is telling me that i should do nothing but hibernate in this month

that's a nuisance but possibly the sort of thing that'll sort itself out after ~10 days rest? any idea what the root cause is?

nah, maybe i need new running shoes? they're usable but pretty battered and old

last jan i got it v mildly (was gone the next week), but this year it twinged a couple of weeks ago - two-week break, tried again and it came back with a vengeance. a bit like when i first got it ~4 years ago. i'm sure another couple of weeks will sort it out! very weird that it's only ever happened this month though.

cursed january! new shoes could be a good shout if wear on your existing pair is throwing your knees out of line, like if they're getting worn down on one side of the shoe more than the other

marathon #3: may 29 (ottawa)
marathon #4: sept. 25 (montreal)

let's do dis

Good man!

The more the merrier.

Been having some hip/glute issues. Start getting twinges of pain once I reach double digit mileage, causing my form to break down. Seeing a doc today. I don't think it's terribly serious, but it is annoying.

Still need to pick a fall marathon.

Doc said I have Gluteal Tendinopathy. Not serious. Hip strengthening and some manual therapy to treat it.

some ppl really pound the treadmill i worry for them

i went running yesterday

50 miles?

a hundred

Good job!

Since the thread was bumped, an update on my running. Hip pain has gone away since the last post I made. Working through a 14 week base building plan that I adapted from a Pfitzinger book, Faster Road Racing. Lots of easy miles with the only speed each week being strides or a short tempo. Looking to peak at 60 miles a week before the end of June. I'm already over 380 miles for the year. While not my best, I ran more in 2013, it's much better than I've done one Jan/Feb/Mar for the last two years.

Assuming I survive that, I'm going to try the Pfitzinger marathon plan that maxes out at 70 miles a week. It's intense, and I probably won't survive, but I want to see if I can do it. I may cut back to the 55 max plan once I get into it. The mid-week long runs (Up to 15 miles) that the Pfitzinger plan has are going to be hard for me, just because of a lack of time. I'm either going to have to get up at 4:00 AM to do them, or start them around 8:00 PM at night. Looking to run a full marathon in late October, haven't decided on which one. Feels like I'm on the right track. I may fail miserably, but I feel pretty good right now.

"maxes out at 70 miles a week" jfc