Recent Posts
Training by Time
by on Wednesday, June 19, 2013

Interesting thoughts over at the RT/RW site.

I like the general point of this article. I've long believed in training by time, though I accept that most people will think in terms of miles so I think of a target time, the expected pace of the run, then assign a corresponding distance. Want at least 1 hour and expect to run around 7:00 pace? Go for 9 miles. Want at least 1 hour and expect to run around 9:00 pace? 7 miles will get you there.

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A different path
by on Wednesday, June 12, 2013

I wrote up a super long post. Preview post ate it.

I admit that it was a long self pity party of a post. About how my little pile of dreams and goals for racing has met their end. It is hard and emotional to let go but emotionally and physically I am tapped out. It is just not worth it to train for months and months without a niggle to just get injured or sick right before a race. It is also not fulfilling to me to train conservatively and safe just to run endless half marathons with no improvement. Or to just run more miles and harder workouts to hit the same plateau I have been at for years now. I really enjoy training but am so very weary of the failure at the end. This year I had high hopes that everything would come back together as I was finally able to train like I needed to to make a breakthrough. But things did not work out and my return to running after my last injury has been really horrible. Every run is like a horrible recovery run and I hate it. It is clear that I will not be able to return to normal training and mileage anytime soon and this summer is over as far as any racing goals. This is a final blow that really broke me.

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KCCC Track
by on Tuesday, June 11, 2013

Last week was the KC Corporate Challenge Track meet. The meet runs in the evenings Monday - Thursday. On Tuesday, I ran the mile run and on Thursday, I ran the 1200m leg of the distance medley relay and the 800m run.

After the half marathon a few weeks ago, I knew going in that there was just one guy to beat. Joe had beaten me soundly in the half marathon, I thought that I might have a better chance in the short races, but I knew that he still had a fitness advantage.

The weather last week was perfect and the track had been resurfaced since I had last been there. It was very nice. In KCCC, they accept two people from each company in 10 year age groups and then allow then on race day, you compete in 5-year age groups. This helps to keep the numbers down a bit, but in the middle age groups there are still lots of competitors. In the 100m and 400m on other nights, they run heats of eight until they get everyone in, but in the mile and 800m runs they put everyone together except for the biggest age groups (30-34 & 35-39) which they break into two heats. Still, we had just one heat for my age group with 41 runners in both the 800m and mile.

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One more
by on Tuesday, June 11, 2013

If you've read my two most recent race reports, you might have noticed a pattern. About a week before the races, my training crashed. Fortunately, I bounced back in time for race day both times but I can't keep counting on this happening.

So why did I crash both times, less than a month apart? The answer to that question appears to actually be more simple than one might think. I didn't follow my own advice and I ran my workouts too hard. Essentially, I ran myself into the ground. I was fortunate that I recognized this both times and corrected in time but why did I fall into this trap not only once but twice in such a short time and what can we all learn about this?

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Race report: Walleye Run 5 mile
by on Sunday, June 9, 2013

The story of this race again starts well before race day. I again pushed harder than I should have in training and, about a week before the race, crashed. I had a 13 mile run that was a significant struggle exactly a week before the race, then I completely crashed. It took me almost 45 minutes to run 5 miles 6 days before the race. Another slow 5 miles on Monday and I took Tuesday off. Other than relaxed strides Monday, Wednesday and Friday, I didn't do anything hard this week until race day. I simply needed to get my legs back under me.

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More on the 10% myth
by on Thursday, June 6, 2013

After posting about the 10% myth earlier this week, I thought it would be good to discuss the primary argument I've received over the years against my view on this "rule".

To paraphrase, the argument goes something like this: Sure, you could increase by 15% or 20% for a week or two but that isn't sustainable. 10% per week is the maximum sustainable rate at which one could increase their volume.

I usually respond with the question of how long one thinks you can sustain a 10% per week increase. I've yet to hear a response.

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The 10% myth
by on Tuesday, June 4, 2013

Everywhere you go, you hear about it. Even those of us who try to avoid hearing about it can't get away from it. The "10% rule". That supposed rule that a person shouldn't increase their weekly mileage by more than 10% from week to week or they will risk injury, fatigue, burnout, and a multitude of other bad repercussions. Of course, a corollary to this rule that some strongly promote is that, as long as you are within this guideline, you're perfectly safe. Is this really true? Well, let's look at a few facts as well as some observations I've made.

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Note on upcoming blog posts
by on Tuesday, June 4, 2013

With the blog available, the "Articles" section of the site seems a bit redundant. I'm going to copy/rewrite the articles posted there into blog posts and redirect links to these posts. Eventually, the Articles section will be going away.

This means you will probably see some topics come up here that seem familiar. Some will be extensively rewritten as known facts have changed or my understanding of the facts have changed. Others will be largely untouched.

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The Silver Lining Race Report
by on Tuesday, June 4, 2013

On June 2nd I raced in the Silver Lining 5K for the Boys and Girls Club of Washington County. My wife and children came to this race with me. I love having them at the races in which I participate. As always, I get a bit anxious before a race but the pre race warm-up always settles that issue. I was anxious because I had spent seven of the last eleven days with an injury and not running. Coach Hill told me that any lost physicality should be made up for in the rest that my legs had gotten. I was trying to keep that in mind.

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2 weeks off
by on Monday, June 3, 2013

I don't have a lot of running to post about lately as I had to take 2 weeks off after Green Bay. If you remember I was having trouble with my left calf for almost a week before the race and managed to get it to run properly after a lot of TLC and Biofreeze. Race was not bad but not great either and I naively thought that my left leg problems would just magically disappear post race.

Not so much. I was a little sore in the quads as normal the day after the race. I noticed that my calf had tightened up again. When I tried to run a mile 3 days after the race I found that my gait was just as awkward as it was the Thursday before the race. I tried a few stretches and noticed that my left foot would not dorsiflex at all. Some quick google research told me that in all certainty that trying to run when one cannot dorsiflex will cause horrible injury to one's leg. Not that anyone would choose to run like that anyway as it is more of a hobble than a stride.

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