[Hemerocallus]

<p>Hi folks, me again!</p>
<p> </p>
<p>We're coming into the height of the racing season and those that are healthy are making the most of it, while those nursing injuries are carefully finding their way back.</p>
<p> </p>
<p>Which side of that divide I find myself on has had a lot to do with advice I've gotten over the years, some that I should have listened to and didn't, some I should have known better than to take, and plenty that's been spot on and I've been smart enough to take it to heart. </p>
<p> </p>
<p>I know I should be more patient with little aches and pains before they get bigger, but sometimes it's oh so hard to listen to what my body's trying to tell me.  At age 54, I wonder how many years of running I've got left in this bod and I don't want to miss any of it.  Sometimes when I ask a question, I'll hear what I want to hear, like the person who told me a couple of years back that I needed to get doing hills, lots of them, to get stronger.  My misinterpretation of that resulted in a nasty case of PF.<br>
 </p>
<p>On the other hand, there's been the wealth of good ideas and advice from you folks that has made a world of difference.  Stuff like.......</p>
<p> </p>
<ul><li>running a couple of recovery miles very slowly the day after a race</li>
<li>"fast little feet"........... makes a huge difference trail running (thanks SS!)</li>
<li>don't stretch a fresh muscle tear (yea, I really didn't know that)</li>
<li>keep the slow runs slow</li>
<li>and many more too numerous to mention..........</li>
</ul><p> </p>
<p>My questions for this week are this:</p>
<p> </p>
<p><strong>What is the best piece of advice you've been given that's helped your running?  Is there any advice you wish you hadn't taken?</strong></p>
<p> </p>
<p>Last week's tallies to come.:</p>
<p> </p>
<p><strong>Hally</strong> ............... ran 4, walked 4, biked 51</p>
<p><strong>Tamster</strong> ........... 18.8</p>
<p><strong>Patrick</strong>........ 28.49</p>
<p><strong>Evanflein</strong>..... 41.8, with 3 days rest and more berry picking</p>
<p><strong>Hemerocallus</strong>........ 27</p>
<p><strong>OrangeMat</strong>.... 38</p>
<p><strong>BetterThanYesterday</strong>......38.3</p>
<p><strong>Dove</strong>................ 17</p>
<p><strong>CNYrunner</strong>.... 56!</p>
<p><strong>JJJesse</strong> ...... ?  .... travellin' man!</p>
<p><strong>Labduck</strong> ........... 31.5</p>
<p><strong>Econo</strong>...........  47</p>
<p><strong>Opie</strong> ............... 17.32</p>
<p><strong>Fortunate One</strong>..... 41</p>
<p><strong>Paul</strong>............ 43.7</p>
<p><strong>mcsolar99</strong>.......... 50 run, 45 bike</p>
<p><strong>Sans Souci</strong>..... 54.4</p>
<p><strong>breger1</strong> ........ 51.5</p>
<p><strong>Millbot</strong>.............awol</p>

 

[Patrick]

<p>Hi Heme, thanks once again.</p>
<p> </p>
<p>                      Plan                         Actual</p>
<p>M                     4                               4.26</p>
<p>T                     R                               R</p>
<p>W                    7                             6.25</p>
<p>T                     4                               R</p>
<p>F                     4                              R</p>
<p>S                    14                             R (niece's weddig)</p>
<p>S                     4                             15 hard miles</p>
<p> </p>
<p>TOT              37                           <strong>  29.51</strong></p>

 

[Opie]

<p>Excellent question.  Several people have advised me to focus and run fewer races.  Thank you!  I have no regrets.</p>
<p> </p>
<p>Training is starting to shift and I'm grateful for the timing because as you point out, the fall racing season is upon us.  I'm starting to plan workouts <em>as if</em> I'm going to race a 5k Nov. 6th and a 10k Dec. 11th.  If I'm ramping up the intensity too quickly, I will back off.</p>
<p> </p>
<p>Day.............................Plan................................................................................................................................Actual</p>
<p>Monday...........yoga after work....................................................................................................done-40 min. + walked 1.6 mi. with Honeybee</p>
<p>Tuesday...2 mi. warmup, 200m x 4 with 100m recoveries & 1 mi. cooldown.....................................done-3.87 mi.</p>
<p>Wed.........a.m. circuit; yoga after work.........................................................................................done, incl. 0.72 mi. run; 1 hr. yoga</p>
<p>Thursday...Progression Run: 4 mi. easy + 2 mi. hard.....................................................................done</p>
<p>Friday.......circuit and/or yoga......................................................................................................both done, incl. 0.45 mi. run</p>
<p>Saturday...bike ride.....................................................................................................................done-6.49 mi</p>
<p>Sunday.....Progression Run 7-8 mi. with last 2.5 moderate.............................................................done-7.89 mi. with 1.5 moderate</p>
<p> </p>
<p>Total..........................................................................................................................................about 19 mi. running & the usual XT</p>

 

[evanflein]

<p>Good question, Heme. The advice I get most often is that I need a variety of paces in my training, especially some slower, recovery and easy runs. I try to do that, but am not very successful usually. The best advice I've ever gotten is that the body needs more than running. We are very adaptable, physical creatures, and need a variety of movements, motions and stressors to be our overall best. My best race ever (this year's Boston Marathon) came after several months of consistent cross training, including a variety of resistance/weights workouts, elliptical, rowing and pool running. I think I was in my best shape ever, and have had a summer of PR races to show for it.</p>
<p> </p>
<p>The worst advice? Stretching before a run... pointless and possibly detrimental.</p>
<p> </p>
<p>Now that Equinox is behind me, I get to call my own shots for a week or two. I did schedule a hilly trail marathon for December so will need to get back on a schedule sooner or later.</p>
<p> </p>
<p>Monday: 4.8 miles easy pace, .62 mile walk</p>
<p>Tuesday: 4 miles elliptical in 32:10; 1 mile walk</p>
<p>Wednesday: 2.72 miles elliptical in 22:00, 1 mile walk, 15 minutes U/B weights</p>
<p>Thursday: 4.1 elliptical miles (in 32:10), 1 mile walk</p>
<p>Friday: T<span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;color:rgb(68,68,68);">ravel Day, but I probably walked over a mile through airports!</span></p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0em;margin-right:0em;margin-bottom:0em;margin-left:0em;">Sunday: 3.45 treadmill miles, half mile walk (plus more around the resort), misc. weights</p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0em;margin-right:0em;margin-bottom:0em;margin-left:0em;"> </p>
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0em;margin-right:0em;margin-bottom:0em;margin-left:0em;">Totals: 8.25 miles run, 14.8 elliptical miles, over 5 miles walking and some weights and abs</p>

 

[hally]

<p>Thanks for taking another week Heme!</p>
<p>advice.....maybe I will get back to that later....</p>
<p> </p>
<p>Now that it's cooling down and biking season might be winding down I am going to try to run more. I pretty much can't even run a mile now without walking some. UGH</p>
<p>Maybe I should do C25K. Anyway, also going to try to get myself up when the alarm goes off. Been pretty lax lately.</p>
<p> </p>
<p>Monday= 30 mins of walk/jog/squats. Probably 1.5 miles</p>
<p>Tuesday= 2 miles on treadmill</p>
<p>Wednesday=weights 20 min</p>
<p>Thursday=1.25 miles but at least I got up and out this AM!</p>
<p>Friday=biked 28</p>
<p>Saturday=walked 2 miles</p>
<p>Sunday=walked 3 miles</p>
<p> </p>
<p><strong>Totals</strong></p>
<p><strong>ran 4.75</strong></p>
<p><strong>walked 5</strong></p>
<p><strong>weights once</strong></p>
<p><strong>biking 28</strong></p>

 

[Fortunate One]

<p> </p>
<p>Best advice:  Ramp up weekly and LR mileage slowly.  Injuries need time/rest to heal. </p>
<p>I don't think I've gotten any bad advice.</p>
<p> </p>
<p>Time to taper:</p>
<p>                </p>
<p>M: <strong>3.5 M</strong></p>
<p>T: volleyball</p>
<p>W: <strong>5 M</strong> on TM (0.5% incline) with 3 @ tempo pace</p>
<p>T: volleyball</p>
<p>F: <strong>3.5 M</strong></p>
<p>S: <strong>4 M</strong> on TM</p>
<p>S: <strong>8 M</strong> at similar pace/temp fas next weekend's marathon</p>
<p> </p>
<p>Total: <strong>24 M</strong></p>

 

[Hemerocallus]

<p>This week:</p>
<p> </p>
<p>            <strong>  Plan               Reality</strong></p>
<p>M..........2 recovery ....... 2 @ 11:30 m/m, stretch</p>
<p>T..........  spin class ....... 45 min spin, 20 min core</p>
<p>W.......... 4 ...................... 4</p>
<p>T............ 4 ..................... 4</p>
<p>F............ rest ................ zip</p>
<p>S............ 8 .................... 8.3</p>
<p>S............ 8 .................... 7.7</p>
<p> </p>
<p>Total:  26</p>

 

[Sans Souci]

<p>Heme, I parroted that cue from someone else, but I'm glad it's useful!  Thanks for doing this.</p>
<p> </p>
<p>I've been given lots of useful advice.  One more recent piece of advice that seems to have been helpful for me has been to quit doing weights for the lower body; instead, gain leg strength through hills and speedwork.  Maybe it's just plain luck, but since knocking that off, no major problems.  Or maybe yoga's improved my inflexibility.  Probably training help from a pretty talented runner who loves the sport and playing with numbers. </p>
<p> </p>
<p>Monday:  rest</p>
<div>Tuesday: 45' easy + 4x100m strides</div>
<div>Wednesday: 90' yoga, 20' warm up + 8 x 4' at 10km effort [1' recovery] + 15' cool down - <strong>avg 4:17/k on speed session <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" title=""></strong></div>
<div>Thursday: 1hr easy</div>
<div>Friday: 90' yoga</div>
<div>Saturday: stuff race packages, 1hr + 6x100m strides  - <strong>stuffing already done, so run/kayak/run to test new shoes</strong></div>
<div>Sunday: 1h45' steady - <strong>oops, thought it was 1hr30' but ran 1hr38'</strong></div>
<div> </div>
<div>Total:  <strong>43.5 miles, 3hrs yoga, 1hr kayak.  Sharpening TBC next week!</strong></div>

 

[CNYrunner]

<p>Thanks Heme! These are great questions. I've receive great advice over the years: look slightly up and ahead when running hills and run tall, keep your shoulders loose and not up around your ears, reel up from your hips, don't sit down right after a long run, don't try and win every workout, don't run make-up miles if you miss a workout, consistent work pays off and more. </p>
<p> </p>
<p>I don't know if it's the *best* piece of advice, but my favorite is: train with your head and race with your heart</p>
<p> </p>
<p> </p>
<table border="1" style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><tbody style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><tr style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Day</span></span></span></strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Plan</span></span></span></strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Actual</span></span></span></strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Commentary</span></span></span></strong></p>
</td>
</tr><tr style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Monday</span></span></span></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">3-5 easy</p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">4.2</strong>          </p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">easy, legs feel good</p>
</td>
</tr><tr style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Tuesday</span></span></span></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">6-7 with 8x25 second speed-ups      </p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">7</strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">turnover focus/gorgeous sunrise in Newport, RI       </p>
</td>
</tr><tr style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Wednesday</span></span></span></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">8 with 5x1000,4x200</p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong>8</strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">pace focus! <strong>felt great!</strong></p>
</td>
</tr><tr style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Thursday</span></span></span></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">4-5 easy</p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong>4.2</strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
</td>
</tr><tr style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Friday</span></span></span></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">4 steady with [email protected]</p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong>3</strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
</td>
</tr><tr style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Saturday</span></span></span></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">3-4 easy</p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong>5</strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
</td>
</tr><tr style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Sunday</span></span></span></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">26.2 @ MP</p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong>26.2</strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;">mini-roar----3:21 first woma</p>
</td>
</tr><tr style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">Total</span></span></span></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><strong>57.6</strong></p>
</td>
<td style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;">
<p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"> </p>
</td>
</tr></tbody></table><p style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;"><span style="color:rgb(68,68,68);font-family:Arial, Verdana, Helvetica, sans-serif;font-size:1em;"> </span></p>

 

[Tamster]

<p>Thank you Heme!</p>
<p>Alot of the advice mentioned by others above is some of the same advice I've received, so I won't bother repeating, but one piece of advice I have received numerous times that I don't seem to follow is to run my long runs SLOWER. I might run one workout during the week and at "pushing it pace", but otherwise, I always run about the same speed. I do need to break out of my comfort zone and vary up my workouts, including making those long runs slower than they are. I'm not even sure why that is so difficult for me.</p>
<p> </p>
<p>this week is a busy one for me. Getting ready to leave for a CLE on Friday a.m., and hoping for nice weather in Newport so I can get in some good running.</p>
<p> </p>
<p>mon: ..... <strong>5</strong> mi (46:37)</p>
<p>tue: ......  rest</p>
<p>wed: ...... <strong>6</strong> mi (55:30)</p>
<p>thur: ...... gym workout (weights, elliptical, abs)</p>
<p>fri: ......... (newport) <strong>6</strong> mi hilly trails (1:03:38)</p>
<p>sat: ....... (newport) <strong>4</strong> mi hilly trails (42:32)</p>
<p>sun: ....... (newport) drive home</p>
<p> </p>
<p>miles run: 21 miles</p>

 

[mcsolar99]

<p>thanks for the thread heme.</p>
<p> </p>
<p>best advice: run smart</p>
<p> </p>
<p>plan / <strong>actual</strong></p>
<p> </p>
<p>m: 3 / <strong>3 treadmill</strong></p>
<p>t: 7 w/5x1k (60s rest) / <strong>7.5 w/4x1k (4:00, 3:45, 3:51, 3:43)</strong></p>
<p>w: 8 ez / <strong>5mi 8:00</strong></p>
<p>t: 10mi am + 5mi pm / <strong>7.5mi am + 5mi pm + 14 cycling</strong></p>
<p>f: 10 ez / <strong>9.5mi ez + 7 cycling</strong></p>
<p>s: 8 w/5k tt / <strong>8mi easy</strong></p>
<p>s: 18 w/3mi 19:30 / <strong>18mi w/3mi 20:28 + 20mi cycling</strong></p>
<p> </p>
<p>target: 69mi / <strong>total: 63.5mi + 41 cycling</strong></p>

 

[OrangeMat]

<p>Thanks again Heme. I spent a lot of time thinking about my answer to your question while out on my long run today. I found that most of the positive running advice that I've gotten has been in the context of yoga teachings, primarily from a book called <a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=kickrunners-20&location=http%3A%2F%2Fwww.amazon.com%2FComfortable-Uncertainty-Cultivating-Fearlessness-Compassion%2Fdp%2F1590300785%2Fref%3Dtmm_pap_title_0%3Fie%3DUTF8%26qid%3D1285109279%26sr%3D8-1" rel="norewrite" target="_blank"><span style="text-decoration:underline;">Comfortable With Uncertainty</span></a> by Pema Chodron. In fact, the title alone is a teaching huge enough in itself.</p>
<p> </p>
<p>Though if asked for specific running advice, I'd say giving yourself permission to run as slowly as you need to has served me the best these days. Taking breaks is permissible too (the counter does NOT turn back to zero as soon as you stop running, as I used to think it did, silly me).</p>
<p> </p>
<p>Considering I've injured myself every time I've done speedwork, I'll pass on the advice that doing track repeats will make me a stronger and faster runner. As Byll says, YMMV, and mine definitely does. <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" title=""></p>
<p> </p>
<p>As for my week, I'm still looking for how to incorporate a couple yoga classes into my schedule again. I'll let y'all know how that works out for me.</p>
<p> </p>
<p>Mon...... 3.6 miles, a little kitchen-floor yoga on my own</p>
<p>Tues..... 16 miles (a distance PR, and unplanned at that!)</p>
<p>Wed..... 3 miles</p>
<p>Thur..... 5.5 miles</p>
<p>Fri........ 9.25 miles</p>
<p>Sat....... 3.25 miles AM, 4.3 miles PM</p>
<p>Sun...... 6.3 miles</p>
<p> </p>
<p>totals: 51.2 miles (yet another weekly PR)</p>

 

[Econo]

<p>Best advice:  hydration, electrolytes & gels....I'm convinced that if I had done this right when I was a youngster, I would have been a much better runner back then.  And run the tangents!</p>
<p> </p>
<p>Worst advice:  "Run with a pace group."  Egads, all I want to do during marathons is get away from the groups!  To each his own.  Also, "run up on your toes."  If you aren't built for it, running on your toes is a great way to get PF.</p>
<p> </p>
<p>Mon: rested</p>
<p>Tue:  rested, injured.  Core stuff, but pulled a quad muscle during a leg squat.</p>
<p>Wed: swam 30 min, injured</p>
<p>Thu: rested, injured (PF)</p>
<p>Fri:  5.5 gentle miles</p>
<p>Sat:  10.2 ill-advised miles + 4 mile walk back to the car</p>
<p>Sun:  8K walk/jog with Ma Econo, feet seem better</p>
<p> </p>
<p>Total miles:  <strong>15.7</strong></p>

 

[Dove]

<p>"Beware the chair!" and "know the difference between fatigue and pain". Both those ideas have saved me during ultra efforts.<br><br>
Monday: rest<br>
Tuesday: 5 miles<br>
Wednesday: 5 miles</p>
<p>Thursday: 4 miles</p>
<p>Friday: Weights</p>
<p>Saturday: 15 miles</p>
<p>Sunday: 26.2 miles and 37 birds identified (Bellingham Marathon accompanied by a Master Birder)</p>
<p> </p>
<p>Total: 55.2 miles, 1 weight session</p>

 

[Labduck]

<p>A lot of the advice that I've found successful is the common sense, or 'no duh', variety: hydration, nutrition, stretching, shoes, etc.  About the only counterintuitive advice given to me that was surprising in its effectiveness was to battle fatigue during a long run by speeding up instead of slowing down.  It seems to re-energize my muscles.</p>
<p> </p>
<p>10K taper week for me:</p>
<p> </p>
<p>M - medium-long run in DC...<strong>Actual:</strong> 10 miles at 7:49/mi with flybys of the Lincoln, Washington, and Jefferson memorials.</p>
<p>Tu - off</p>
<p>W - 5 ez miles...<strong>Actual:</strong> 5 miles at 8:15/mi</p>
<p>Th - 3 miles accelerating to 10K pace...<strong>Actual:</strong> 3 miles at 7:06/mi, with the last mile at 6:37/mi.</p>
<p>F - off</p>
<p>Sa - 10K...<strong>Actual:</strong> 10K race in 40:12.  Second fastest ever for me.  Including w/u and c/d, 8 miles total.</p>
<p>Su - off</p>
<p> </p>
<p>Planned: 25 miles. <strong>Actual:</strong> 26 miles</p>

 

[Better than yesterday]

<p>The best advice I received as a newbie: </p>
<p> </p>
<p>1)     Go on the Internet to one of the running forums and see if the people on there can answer your questions (offered by my big sister the runner after running out of patience with my silly newbie questions (and that's how I met you lot on CR so many moons ago):</p>
<p>2)      Start tracking your workouts on an on-line log</p>
<p>2a)       Use one that can track your shoe mileage</p>
<p>3)      SLOW DOWN</p>
<p> </p>
<p>The best advice I received after several years of running:</p>
<p>1)     DToce's running manifesto (does anyone have a link to that, that they could post here?)</p>
<p>2)     mcsolar's advice on running intervals</p>
<p>3)     The ProFromDover's advice to not try to run intervals <em>exactly</em> the same way mcsolar does them (yeah, 20 1/4 mile repeats is probably still too many for me)   </p>
<p> </p>
<p>The advice that I have not followed, probably with good reason:</p>
<p>1)     Run through it</p>
<p>2)     "Run like your hair is on fire" and "Run like there is a Doberman nipping at your heels."</p>
<p>3)     Don't try to be a runner and a discus thrower - you can't be competitive in both at the same time.  <img alt="" src="http://files.kickrunners.com/smilies/lol.gif" style="width:15px;height:15px;" title=""></p>
<p> </p>
<p>I ran in a 5k last Saturday and was feeling it the first part of the week.  The program I'm following did not have a 5k race 14 days before the target race, but I did it anyway.  So the program is sort of out the window for the first few days this week:</p>
<p> </p>
<p>Sunday.........................Intervals.............................<strong>0</strong></p>
<p>Monday........................Intervals.............................<strong>3</strong> recovery miles</p>
<p>Tuesday.......................Intervals.............................0</p>
<p>Wednesday..................3 to 4 easy.........................<strong>6</strong> miles fartlek</p>
<p>---</p>
<p>Back on plan:</p>
<p>Thursday......................Intervals.............................<strong>8.25</strong> inc 4 miles @HM Pace, 1/2 mile @10k pace, 1 mile @HM pace.</p>
<p>Friday..........................0........................................<strong>0</strong></p>
<p>Saturday......................8 inc 5*100m strides............<strong>8</strong> inc <strong>4</strong>*100m strides</p>
<p>Sunday........................8 miles...............................<strong>8</strong></p>
<p> </p>
<p>Total Plan.....................Discarded</p>
<p>Execution.....................<strong>33.25</strong></p>