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...30min nordictrak............maybe it's the ''fixed leg'' position, but this is REALLY making my hip feel better,<br>
and I hope to add it to my regular schedule<br>
after I start back running again.....<br><br>
.....took a 4mg CTM hourly last night,<br>
and feel much better...<br>
(may have some Lay-off's at the Snot Factory)<br><br>
......good running guys......
 

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Tom you shouldn't really lay anyone off between Christmas and New Years. It's so hard to find work. Glad you're feeling better.<br><br>
6 easy untimed miles this morning kinda cold. No run tonight. In fact no doubles this week. aack. 17 Friday morning and 8 Saturday brings miles for the week only 54.<br><br>
Glad to post early and I'll read the posts all day at my leisure.<br><br>
Have a great day all.
 

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Good Morning TW & KS and all who follow.<br>
TW - glad you're feeling better!<br>
KS - no doubles this week - what are you going to do with all the extra free time? You are so ready for Disney!<br><br>
3.5 walking miles on the TM this morning.
 

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Good morning tomwhite, ks, Pink. Where is everyone else?<br><br>
Maybe that snot factory would work as a dot-com. I've seen stranger stuff for sale online.<br><br>
0644<br>
23 F and windy<br>
8 easy miles
 

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I think I got TomWhite's snot. Coughing up a storm, which gives me a truly evil headache. Finally got some antibiotics from the dr (she says it's now bronchitis) so I anticipate a quicker recovery now. No running or exercise for me today again; just reading and trying to snooze in between coughing fits. Lots of cuddling from the doggies.<br><br>
Susan
 

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Where is everybody today? Great 8 miler Millbot.<br>
I am glad to see you are feelign better Tom.<br><br>
I ran 8 miles last night. I am starting to like the TM (it normally takes me a month or so to adapt to TM running). Since I am forced to run on the mill during the winter months I am always relieved when my brain begins to accept the mill running.<br><br>
Let's talk about the benefits of doing "doubles" during training. Ksrunnr- any input here???
 

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Hi all!<br><br>
6.5 miles ending in rain. The forecast called for showers late in the day! Since when is 10:00 late in the day? Oh well.....<br><br>
Calf hurt when I started out. I almost turned around to come home. Decided to keep going slowly. It felt better as I warmed up although always a dull ache there. Not too bad now. Maybe if I just ignore it, it'll go away......<br><br>
Great runs to everyone!
 

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(((riley)))<br><br>
I forgot to grab the Garmin charging cradle, so I can't get to the data yet. All I know is last night I ran for 1:44:18, 10.62 miles, for an average pace of 9:50 and a max of 7:32.
 

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Nice runs ks, ginny, marip, millbot (MB, isn't it cool to use the words "easy" and "8 miles" in the same sentence?)<br><br>
Ice and slush on the ground this morning , so in an attempt to avoid the TM I traded my Friday weight training day for today and hope for better conditions tomorrow.<br><br>
Be good to yourself today, riley.<br><br>
Mike
 

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Nice runs this morning millbot, mari, and gin.<br><br>
Opie....why do you need the cradle to access info on your garmin?<br><br>
Five miles or so of the pavement pounding variety on tap this afternoon in IRC.<br><br>
Good running all.
 

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Ran 5.5 miles in a steady cold drizzle this morning, still consistent with my 9:40 min/mile pace. I think I'm still kinda worn out by Tuesday's 10-miler, though the dark and damp weather might have something to do with it as well. Is it common to feel so fatigued when first ramping up one's miles? Three months ago I was running maybe 5 or 6 miles a week (if at all), last month I averaged 14 per week, and for December I'm hitting at least 22 each week. I know I've totally blown the 10% rule out the window in an accelerated attempt to get where I want to be now, so hopefully this overall blahness should lift soon.<br><br>
Or maybe it's just the rain. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Feel better,TomWhite and Riley. Enjoy your new Garmin, Opie (I can't use mine without the cradle either, never bothered to read the book). Good for you Mariposai that you're dealing well with the tedium of the TM. Good runs to all!
 

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ks, isn't it great to be in the kind of shape where 54 miles is an easy week? I really enjoy watching people who have it all together, like you and emcee, nailing their workouts and races. 2008 is going to be a great year for you.<br><br>
Still no running for me. I'm growing concerned that the desert relay is going to be an exercise in jogging and limiting the damage. 45 minutes on the elliptical to approximate a recovery run, together with an abbreviated core routine of 100 situps, 3x30s side planks each side, clamshells with the theraband, 3x1 min one-footed balance on squishy-pad-thing, and AT stretches.
 

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I'm going to take this as permission to record some thoughts. Thank you, OM. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
When I have increased mileage, I have felt more fatigued for two or three weeks, and then I can feel that my body is adapting. After about six weeks, the new mileage feels no harder than the old. I believe this matches what Daniels says (allow six weeks for your body to adapt).<br><br>
How to increase mileage without injuring yourself is a fascinating question (at least to me). Personally I wouldn't feel bad about breaking the 10% rule occasionally. Here are some other recommendations:
<ul><li>Increase mileage by no more than one mile for each run per week. For example, if you run 5x per week, increase by up to 5 miles per week. This alternative to the 10% rule is from Daniels.</li>
</ul><ul><li>Increase in stages. In other words, increase your mileage, then stay at that level for a few weeks before increasing again (Pfitzinger recommends 2-3 weeks). You won't really know how your body is handling the increased load until you stick with it for a while.</li>
</ul><ul><li>Don't do speed work and increase your mileage at the same time.</li>
</ul><ul><li>Take regular cutback weeks. Every four weeks or so, cut your mileage by 20-30%, and then return to your previous mileage the following week.</li>
</ul><ul><li>Watch for signs of overtraining. If you feel unusually sore or tired, or you begin to lose interest in running, you are probably not recovering, and you need to adjust something.</li>
</ul>
There's a lot of experience on the board. What else would you say in response to OM's question?<br><br>
Millbot makes some very good points and I don't have any suggestions to add. I wish I had always followed those points! In fact I injured myself about 6-7 weeks ago, possibly during a long hard run. I just did a very similar run last night (not quite as hard) and I'm fine, so I guess for me with rest, XT and carefully ramping up during that time period the body has adapted.<br><br>
I had a good 3-miler at lunchtime on the Bricktown Canal. 34 degrees and overcast-ideal running conditions, wouldn't you say? I was in a short-sleeve shirt and shorts so I got a few looks. I did have gloves on.<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> I set the Garmin on Auto-Lap per mile and did 9:55, 9:54 and 10:06, a little fast. In fact it told me several times to slow down (and then to speed up). Back in the Y, I spent a long time stretching and it felt great.<br><br>
Tomorrow I'm taking the day off and will probably go out to eat with DW (and run of course).<br><br>
This is interesting. I might give it a go. I've been a little too timid since my encounter with bursitis in my hip last summer. I don't believe it would be too much, since I think the bursitis was caused by wearing a different type of shoe.<br><br>
OM - anytime I've felt that way, I took a cutback week. Try it and see how it goes.<br><br>
Speaking of runs - 3 miles on the 'mill in 32:55. A total bleh run.<br><br>
I'm using the "ramp 'n hold" method of increasing mileage.<br><br>
Oct: 25 mpw with one cutback week of 15<br>
Nov: 30 mpw with cutback week of 20<br>
Dec: 35 mpw with 2 cutback weeks of 25<br><br>
I'm still doing speedwork once/week, but just 2 miles worth (plus WU & CD) and that's it. So the speedwork is not taxing.<br><br>
The first week of 35 mpw produced a relapse in my PF. I have to be more careful on the trails. I will extend the 35 mpw for another 2 to 4 weeks (following the 6 week rule), I think, before I move to 40 mpw.<br><br>
Is everyone sleepy & bored now? Let me tell you about my diet!!!<br><br>
Wow, lots of good advice for my somewhat whiny question today! So six weeks is the magic number, eh? Good to know. Considering I'm in my fourth week of 22+ miles, I can relax and understand it's just part of the process. Very good!<br><br>
And no worries, ksrunr, I'm fully aware of that magic 10% number. A couple years back, one of the previous times I had restarted running, I was increasingly diligent with that amount, rebuilding my 3x/week 3 mile runs to 6 miles each, and it really felt great. Only thing is, I also worked on increasing my speed at the same time, which I now have learned is a no-no. Having patience is a toughie for me, it seems. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
So millbot, taking a slacker week is OK? REALLY? Wow, who knew....<br><br>
At the risk of TMI, my cycle's gotten all messed up this past month as well, pretty much shut down, so yeah, I guess I really have overdone it playing catchup like this. With my current schedule, I really can't see devoting anymore time to running right now, and it feels too good at the pace I'm going to try to speed up, so I really have no intention of increasing my weekly mileage. Hopefully things will normalize by next month.<br><br>
Thanks again, everyone, for all your wisdom and support. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I have nothing to add to Millbot's erudite post regarding mileage buildup, (except to say that Econo you should not be doing even that little bit of speed during mileage growth). I will add that I like 3 weeks of work and then a cutback week, as for older runners it seems to make more sense. Millbot says "four weeks or so" I believe, but here is a good rule of thumb that has worked for me when I am in hard training. Get in the habit of taking your pulse in the morning. If you hit a day when it's 8-10 bpm higher, and you will be surprised how often that occurs, then you need a day off or a light day. This approach allows you to make decisions day by day rather than week by week and the logic of this approach is easy to see.<br><br>
As for doubles, you have to already have a good mileage base and program as KS obviously does. He is up around 70+ mpw and his first taper week is in the 50's, just about perfect for him.<br><br>
Jim24315 and others have commented about doubles that they "trick" your body into faster recovery and really help you build strength. Although you can do doubles during mileage buildup time, most competitive runners do them when they already have a decent base. Lydiard didn't like doubles during the mileage buildup for reasons that should be obvious, one of them being the opportunity to stress the body just once, and take advantage of the changes in HR and blood flow.<br><br>
On the other hand, the runner who is already doing a lot of mileage can certainly benefit from working out twice a day. Here is what the Kenyans do in training camp:<br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">The basic structure therefore of the Kenyan training day in camp is:</span></span><br><br><span style="font-family:Symbol;"><span style="font-size:medium;">·</span></span> <span style="font-family:'Times New Roman';"><span style="font-size:medium;">5.30am get up</span></span><br><span style="font-family:Symbol;"><span style="font-size:medium;">·</span></span> <span style="font-family:'Times New Roman';"><span style="font-size:medium;">6.00am compulsory morning run (40-90 minutes)</span></span><br><span style="font-family:Symbol;"><span style="font-size:medium;">·</span></span> <span style="font-family:'Times New Roman';"><span style="font-size:medium;">breakfast</span></span><br><span style="font-family:Symbol;"><span style="font-size:medium;">·</span></span> <span style="font-family:'Times New Roman';"><span style="font-size:medium;">10.00am hard work (hills or intervals)</span></span><br><span style="font-family:Symbol;"><span style="font-size:medium;">·</span></span> <span style="font-family:'Times New Roman';"><span style="font-size:medium;">food and rest, maybe sleep</span></span><br><span style="font-family:Symbol;"><span style="font-size:medium;">·</span></span> <span style="font-family:'Times New Roman';"><span style="font-size:medium;">4.00pm – individual training, this is very much up to each athlete, some may just rest, others do 10-20 minutes only, others 60 minutes</span></span><br><span style="font-family:Symbol;"><span style="font-size:medium;">·</span></span> <span style="font-family:'Times New Roman';"><span style="font-size:medium;">food</span></span><br><span style="font-family:Symbol;"><span style="font-size:medium;">·</span></span> <span style="font-family:'Times New Roman';"><span style="font-size:medium;">7.00 - 9.00pm bed</span></span><br><br>
That individual training cited above may not be any running, but form drills, core work, weights, plyometrics etc. Note that their second running workout follows the early morning workout quite soon. The morning workout is always done by time, never mileage. This is a great idea that we ought to follow more closely. We are too much engaged in mileage. I believe if many women who think of themselves as slow runners would just run to time and not feel competitive about the miles, they would get in shape quite easily and without injury risks.<br><br>
In England and Australia you hear the word "sessions" used more than the word "intervals" here, and I like that word because intervals confuses people. (The "interval" is the rest period you take after a fast work bout.) So a well-trained runner would do a gentle long run in the morning of about ten miles. Consider that at faster than a 7 minute mile pace this is only about an hour jog for them. In the afternoon would be a shorter workout, five miles or so, incorporating some speed, never the same thing day after day, perhaps a hill workout, fartlek work etc. but the opportunity to goose it a bit is always later in the day.<br><br>
With the exception of very good runners who are already in race shape, as KS is, JPGarland over on Active, Jim24315 himself, there are not many runners on this forum who could engage in this type of training, and it takes a very long time to get the basic "entry fee" of general conditioning to do this. At my age, of over 60 it would be a year at least.<br><br>
The routine I pasted above comes from notes my nephew sent me from an international forum which covered many subjects, not the least of which was the Kenyans' routines, elite female marathoners, etc. I am happy to share the entire doc with anyone who wants it. I am at: spareribs823 at gmail dot com. Spareribs
 
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When you neighbor snot working it is a recession<br>
When you're snot working it is a depression; but in the case of tomwhite it is a celebration<br><br>
As for OM and her soreness, millbot has the basics covered. I would say when ramping up from lower miles, the 10% rule doesn't really apply and I would add a mile for each daily run. I think if you hold for a couple of weeks where you are now, the blahs will pass. You may even try cutting back next week, then resume at the present level.<br><br>
As for my running, 9 miles this morning.<br><br>
enjoy<br><br>
Mike
 

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Hello Econo - the thread is a little bare today. Pleeeeze tell us about your diet or anything else you've got on your mind.<br><br>
CassadAAmius- When I started posting a year ago; that was my thoughts about you. You will return stronger than ever. The forced layoff "due to inury" (read Gump here), really allowed me to fully recover from 7 hard years of running. I was due for a break but of course wouldn't take it.<br><br>
Orangemat - be very careful about ramping up mileage especially if your relatively new to running. Slow buildup will make stronger and stay in the game a lot longer. 10% doesn't sound like much; but it is.<br><br>
Hello Opie, Mike, Pie, Millionbot, Pink, Pirate<br><br>
Maraposai - may start a sep thread on doubles?<br><br>
(((Riley)))
 

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That's one good side to injuries... they give you the physical and mental downtime you need to return to hard training, as you are doing now, with love and hunger. Daniels makes the point that this is a fact of life for runners--unlike swimmers, for example, who can train at a very high level for a long time without injury--and may ultimately help account for our competitive longevity. A swimmer pretty much knows how good he or she can be by age 18, but runners are always thinking, "And that last race could have been even better if I hadn't had that injury last spring," etc. etc.<br><br>
Having said that, after 4+ months of downtime, I've absorbed my lessons and am really itching to get back out there. But more patience is still in order; any serious competitive goals for me in 2008 will have to wait till summer or fall.
 

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Hi Everyone...<br><br>
No run for me today as I got to bed very late last night and didn't get enough sleep to wake up for my usual 6:00AM run...<br><br>
I was talking to someone today about the Myrtle Beach Marathon in February. It's supposed to be a very flat course that starts at 6:30AM on a Saturday. If I can get back on track with my training in the next week or so, I might seriously consider registering for it soon.<br><br>
Good runs to all today.
 

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It's the only way to plug in the USB port. Hopefully you're on asphalt, not concrete so not as much pounding.
 

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did someone said diet???<br><br>
ksrunr--please do start a separate thread for doubles. It would be beneficial to many folks.
 

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<br>
Econo, I need to clarify something in your statement. When you said your PF flared up and that you needed to be more careful on the trails -- was it due to the 35 mpw or from trail running? I'm wondering if PF is more often caused by trail running or hard surfaces or does it matter? I have some burning in an arch that is starting to concern me.<br><br>
So tell us about your diet. I've found 5 lbs I wish I hadn't.<br><br>
I'm training a new employee this week -- aarghh!! There's a reason I'm not a teacher.
 
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