Road Racing & Training Thread: Week Ending 11/5/2023

Male, 30, 6'4", 150 lbs
Races: 12/3 - HM

Mn - 10.25 @ 7:35s + 6 Strides
Tu - 3 @ 6:09s + WU/WD = 8.5
Wd - 8.25 @ 8:00s + 5 Strides
Th - 12x30s Hills + WU/WD = 7
Fr - 6.25 @ 7:15s
Sa - 13, technically this was a 10mi race but I stopped after 6 and ran easy (6:14 6:25 6:35 6:47 7:02 6:49, run easy)
Su - 8.25 @ 7:10s + 4 Strides

Total - 62

Hey all! I used to post to this group back in 2017-2018. Dealt with injuries a few years(plantar fasciitis and posterior tibial tendinitis). Started running again in July. Anyways here's my week.

Tues-4 easy(10:09)

Wed-10 with 20min tempo(8:12)

Friday-6 with 120 burpee(10:52)

Sunday-22(9:44)

Total-42

Running the philly marathon in 2 weeks. Main goal is just to do it and push myself. Hoping I can break 9 min miles.

Runningforfun - my wife is currently on her third month of dealing with posttib, not fun. I will be out spectating philly marathon this year, great race!

Oof. I feel for her. It's rough. Hammer out those rehab exercises a few times a day if possible. I ran philly back in 08. Super excited for it!

RFF / RunnerSam - Any suggestions on rehab exercises? Finally committed to taking some downtime and getting the posterior tibial tendon healthy. It’s been a mess since April.

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M39, 5’10”, low 160s

Road bests | 2023
Mile 4:39.8 (2008) | 4:40.4
5k 15:20 (2006) | 16:10 (split)
10k - 31:15 (2008) | 32:21 (split)
10M - 51:52 (2009) | 52:31
Half - 1:09:01 (2009) | 1:10:36
Full - 2:25:14 (2019) | 2:40:32 (split)
50k - 3:13:35 | 3:13:35

Upcoming
3/16 - Half

Off, zero miles running.

Recovery week. Taking some time post-50k until the PTT clears up.

Walked a couple miles each day, biked 5-10 miles Thu-Sun.

LancRunner has been dealing with posttib for ~9 months, I'll try to get him to chime in.

I tried to do a decent amount of 'research' between friends who have had it, google searches and letsrun/slowtwitch searches. It's a real mixed bag with many cases taking a long time to recover from. MrsRunnerSam was given the OK to bike and swim as long as it didnt irritate it (which it doesnt), LancRunner has also done a lot of cycling.

A few of the exercises MrsRunnerSam has gotten early on are
- Put a tennis ball between heels then do a calf raise keeping it between them
- Calf raise with both legs on the way up but only the affected leg on the way down (slowly)
- Standing Tibialis Posterior Stretch
- Icing with total submersion, or alternatively full submersion icing rotated with hot water (ice, hot, ice, hot)

Speaking to LancRunner about posttib a little while ago he said that reducing the inflamation is really important (or his pt said so)

M35, 5'10/160
SBs: 4:47/18:07/1:20:53/2:57:30
Upcoming: Gridiron 4 mile (02/24), NYC Half (?) (03/24), Boston (04/24)

Going to rejoin the group after ending my season after the 5th Avenue Mile. Did a lot of workouts/long runs with my wife as she prepped for the NYC Marathon. So, I'm in OK shape. Will start training now, and hope to be relatively consistent through the holidays and New Years with the more marathon-specific stuff (e.g. long runs) becoming a bigger part then. Should hit about 30+ miles this week with some travel.

Male, 31, 6’0", 125bs
PRs: 5M: 24:28 (2022), Half Marathon: 67:29 (2023), Marathon: 2:23:28 (2023)
Next Races: Powell Turkey Trot, CIM
Goals: OTQ

Been a while everyone. Since my last post in September I've had a fairly rocky couple of weeks. Had some kind of cold in late September that I didn't shake until basically race morning of the Columbus Half. Add in an IT Band/Glute issue and well running has been tough. Ran like absolute crap for Columbus and finished in 68:10. Just couldn't control my breathing and leg kept on falling asleep on me. Didn't let it shake me too much and just kept on focusing on getting the work in. Been consistent through it and last week really showed me what I can do if I'm somewhat in one piece.

Monday: Off
Tuesday: 8.5 miles @ 7:47 avg
Wednesday: AM: 3 miles easy, 10x 800 w/ 200 jog recovery, 4x200 w/ 200 jog recovery , 3 down PM: 6.06 miles @ 8:07 avg
Thursday: AM: 4.51 miles @ 8:32 avg PM: 8.01 miles @ 7:58 avg
Friday: PM: 8.05 miles @ 8:02 avg
Saturday: AM: 10.12 miles @ 7:27avg, PM: 4.10 miles @ 6:55 avg
Sunday: 3 mile w/u, 12 miles @ 5:11 avg, 3 mile c/d
Total: 80.83 miles

Wednesday Workout Splits: 800s: 2:29, 2:29, 2:28, 2:28, 2:28, 2:27, 2:27, 2:27, 2:24, 2:25
200s: 32, 31, 31, 31

Morning workout here in tights with a real feel of 23 degrees. Decided to play it a little safe early on here since it was so cold and I felt pretty banged up.

Sunday Workout Splits: 5:14, 5:16, 5:14, 5:10, 5:14, 5:11, 5:13, 5:12, 5:11, 5:09, 5:07, 4:50

Drove up north to workout with my coach and some pals for this one. 2.7 mile loop that had some rolling on it. Pretty fair loop and we set up a table to work on fueling. Legs warmed up about 5 miles in and things started to feel comfortable even if it was faster than what marathon pace is. Was told I could rip the last mile so that's what I did. Wanted to get under 5:00 for the last one and just started moving well.

I'm finally starting to feel like myself again. Heading to the PT on Wednesday to see if there is anything else I can do for this glute issue. Once that's solved we're golden. Sunday gave me a ton of confidence, especially after a poor Columbus.

RunnerSam - Thanks for the list. Curious to hear if LancRunner chimes in. I’ve started doing the tennis ball raises and 2-up/1-down raises in addition to some exercises I got when I had a knee issue years ago, and they seem like they would help.

Just want to say, to run only about 40 seconds slower or 3 seconds/mile in a Half when things aren't clicking is nothing to scoff at! Now that you're through a bit of that rut health-wise and on the right track physically, I imagine big things are coming. Good luck with the PT, imagine there will be a ton of guys gunning for the OTQ with you at CIM.

A lot of strength and balance training. Single leg workouts, hip exercises, ankle strengthing /mobility. It's a long long process, but I'm the best I've felt in the 5 years I've been dealing with them. Still not at 100 percent.

Hey all, it's been too long.

So, the first exercise I do is this band exercise, basically, anchor band at 45* angle and then loop around foot and slide foot on ground. The video will show you. This is the big one for me. Loading the tendon and strengthening. I do 3 reps of 30, 3-5 times a day.

Second one, I use this contraption... and do some stability and mobility exercises on that. Anything from their website is good, but I tend to have my heel stable, and move my foot back and forth slowly, focusing on big toe pressure. 30 reps, 3 times, 3-5 times a day

blackboard-training.com

Home EN - Blackboard Training

landfair

Standing, running, jumping, and balancing – we expect only the best from our feet on a daily basis. An intact foot anatomy is therefore essential for our entire body. BlackBoard is the first device to focus on mobilizing and...

Link:blackboard-training.com/en/home-en/

Calf raises with the ball between heels - 30 reps, 3 times, 3-5 times a day

Balance - one leg bosu ball balance (or if you don't have one, just stand on affected leg and close eyes (closing eyes makes the balance harder) and do that for 30 seconds, 3 times, 3-5 times a day.

This is after a bunch of PT I had, I couldn't do all the exercises they gave me all the time every day. So I boiled it down to these. Now I'm still not 100%, but I'm running. I still do these to keep strengthening and building back. I've been dealing with it since about January/February of this year. Hoping it keeps getting better.

Best of luck and hope this helps!!!

PTT - I've dealt with that one myself. Two things I'll add - work on your glute medius on each side (fire hydrants with a band are good for this) and also work on big toe strength. Strengthening both of those if they are weak will improve the stability of your leg which will put less stress on the PTT.

Philly Marathon - I'm going up for the weekend - I'll be racing the 8K on Saturday, and then cheering the marathon on Sunday. Runningforfun - if you are willing to post what you'll be wearing, I'll keep an eye out for you to cheer.

My belated week
66 miles running, 1500 yards swimming, and 90 minutes pool-running.

M: 90 minutes pool-running
T: 10 miles, including a track workout of 4x1200, 400 in 5:22, 5:15, 5:06, 5:01 and 1:34 (recoveries of 3:08-3:32 after the 1200s). Followed with leg strengthwork and 500 yards recovery swimming.
W: 11 miles very easy (9:22) including some grass running and some drills
Th: 7 miles trail running (10:32) and streaming pilates
F: 10.5 miles, including a 6400m tempo on the track in 28:05 (7:08/7:05/6:59/6:53), plus 2x200 in 48 seconds each. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 11 miles very easy (9:32) followed by streaming pilates
Su: 16 miles progressive, split as the first 5 miles averaging 9:30 pace, the next 5 miles averaging 8:03 pace, and the next 6 miles averaging 7:30 pace. Followed with injury prevention work and 500 yards recovery swimming.

Easing back into marathon training, with Houston being the focus. Everything actually feels pretty good - I'm not in peak fitness by any means, but I don't feel horribly far from marathon fitness. Which tells me that my training for Houston needs to be measured rather than zealous, so that I don't fry myself or peak too soon.

Darkwave- I'm not sure what I'll be wearing yet, but I won't have anything that'll make me stick out from the crowd. Unless it's a little warmer. Then I'll be shirtless and I have a tattoo on my right shoulder.