w****1
发帖数: 4931 | 1 This fall has been a roller coaster for me running wise. After my DNF at the
24 hour around the lake race at the end of July, I started to rebuild.
from August 2nd:
week 1 - 47 miles, mostly untimed very easy runs
week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
week 3 - 70 miles
week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
week 5 - 74 miles, with hard 18 mi pace run
week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
quickly.
week 7 - 69 miles. while right AT recovered, left AT got injured.
week 8 - 70 miles, Y800 + 20 mi LR, a good week.
week 9 - 54 miles, HM race, 1:26:23
week 10 - 75 miles, good 22.5 mi LR
week 11 - 32 miles, hurt a tendon around my right ankle, rested for 3 days
week 12 - 77 miles, fast 22 mi LR
week 13 - 70 miles, 5K race 18:32 followed by easy runs same day - bad idea.
week 14 - 77 miles, right shin started to hurt from day 1, ran a fast 22 mi
LR through shin splints
week 15 - 72 miles, did good tempo intervals, but a very crappy 20 mi LR due
to (suspected) flu. shin splints under control.
week 16 - 64 miles, 5 mi race 30:59 (course short), followed by 18 mi LR.
Shin splints wasn't bothering me in the 5 mi race, but blew up the next day.
week 17 - this week, 31 miles plus 24 mi biking. shin splints became very
painful and had to take a few days off running. tried to get a feel of MP on
Thursday, only to hurt more the next day. After two back-to-back easy days,
my shin still hurt while riding the stationary bike in the gym. That's when
I knew it's time to quit.
I knew I needed strong training to reach my goal at CIM, and my gamble didn'
t quite pay off this time. If it weren't for CIM, I'd have taken a few days
off three weeks ago. It isn't the first time I run through shin splints, but
I never had to push with such intensity while having shin splints, and it
was harder than my body could recover from.
The marathon training is not only physical but mental as well. A major
reason for my injuries this fall is the reluctance to take off days. And the
reason for that is because I did a lot of easy runs, and if I still take
off days on top of that, I felt that I'd be slacking. I think I'd still be
better off doing my short runs fast and my long runs slow. That way I'd be
more satisfied psychologically.
I will now take one to two weeks off, and that should give me a full
recovery. After that, I plan to adopt a different training method, maybe 5
days a week, with quality sessions of varying intensity but no more than 10
miles, and a very long slow run on the weekend, 20-40 miles. | s******p
发帖数: 819 | 2 sorry to hear this, buddy. i was looking forward to an epic race from you.
well, i guess survival of LT100 is not just that 30hours, but also getting
to the start line safe and sound. | m**k
发帖数: 18660 | 3 Man, you are tough. very nice training review.
the
【在 w****1 的大作中提到】
: This fall has been a roller coaster for me running wise. After my DNF at the
: 24 hour around the lake race at the end of July, I started to rebuild.
: from August 2nd:
: week 1 - 47 miles, mostly untimed very easy runs
: week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
: week 3 - 70 miles
: week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
: week 5 - 74 miles, with hard 18 mi pace run
: week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
: quickly.
| R*****s
发帖数: 41236 | 4 patpat, you will be fine, dont worry, just tapering blue :)
I only ran 5 miles these 3 days, and eat a LOT!
no guilty at all, hehe.. | w****1
发帖数: 4931 | 5 It's unlikely that I would overtrain for an ultramarathon though. It is the
speed that kills. I feel that a long training cycle just doesn't work well
for me. Because the expectation would be too high, and so is the risk for
overtraining.
【在 s******p 的大作中提到】
: sorry to hear this, buddy. i was looking forward to an epic race from you.
: well, i guess survival of LT100 is not just that 30hours, but also getting
: to the start line safe and sound.
| w****1
发帖数: 4931 | 6 What's really miserable is to do weeks of training through shin splints. See
if I take the next few days off, I could get to the starting line at CIM
and run a somewhat decent time. But I would have no chance of getting 3
hours, and if I can't run my best race, it would not be worth the risk to
make my injury much worse. Now that I'm quitting CIM, I feel that a burden
has been lifted and I can finally get some much needed rest.
【在 R*****s 的大作中提到】
: patpat, you will be fine, dont worry, just tapering blue :)
: I only ran 5 miles these 3 days, and eat a LOT!
: no guilty at all, hehe..
| R*****s
发帖数: 41236 | 7 I totally undertood your feeling, and I agree with you, it's not a good
idea to race with injury.
About your training, I think you may run your longrun too fast, which may
be the reason for your injury.
See
【在 w****1 的大作中提到】
: What's really miserable is to do weeks of training through shin splints. See
: if I take the next few days off, I could get to the starting line at CIM
: and run a somewhat decent time. But I would have no chance of getting 3
: hours, and if I can't run my best race, it would not be worth the risk to
: make my injury much worse. Now that I'm quitting CIM, I feel that a burden
: has been lifted and I can finally get some much needed rest.
| b***i
发帖数: 10018 | 8 Seems like these injuries like AT and shin splints are all related to
running forefoot on hard surface too much too soon? Maybe you will be better
running more on soft surface. BTW, do you stretch and ice a lot? | w****1
发帖数: 4931 | 9 I think doing the long runs too fast indeed increased the risk for injuries,
but on the other hand, I did the shorter runs real easy. I will reverse
this in my next training cycle.
【在 R*****s 的大作中提到】
: I totally undertood your feeling, and I agree with you, it's not a good
: idea to race with injury.
: About your training, I think you may run your longrun too fast, which may
: be the reason for your injury.
:
: See
| w****1
发帖数: 4931 | 10 The AT was very typical forefoot running injury. However, they recovered
quickly and in the end I felt that my joints have completely adapted to
forefoot running.
The shin splints is something different. I have had shin splints many times.
Last year after Bay state marathon I had pretty bad shin splints. Back then
I took one week off running completely, and that allowed me to recover and
train for my 50-miler this January.
Since the first sign of shin splints I've done a lot of icing. But I have
been training at the top of my intensity. It wouldn't be so bad if I didn't
run the tune up races. On the other hand, without the quality work, I wouldn
't be able to hit my target in the goal race.
better
【在 b***i 的大作中提到】
: Seems like these injuries like AT and shin splints are all related to
: running forefoot on hard surface too much too soon? Maybe you will be better
: running more on soft surface. BTW, do you stretch and ice a lot?
| | | b***i
发帖数: 10018 | 11 take good care, you will reach your target next time.
oh, are you gonna race in Boston?
times.
then
and
t
wouldn
【在 w****1 的大作中提到】
: The AT was very typical forefoot running injury. However, they recovered
: quickly and in the end I felt that my joints have completely adapted to
: forefoot running.
: The shin splints is something different. I have had shin splints many times.
: Last year after Bay state marathon I had pretty bad shin splints. Back then
: I took one week off running completely, and that allowed me to recover and
: train for my 50-miler this January.
: Since the first sign of shin splints I've done a lot of icing. But I have
: been training at the top of my intensity. It wouldn't be so bad if I didn't
: run the tune up races. On the other hand, without the quality work, I wouldn
| w****1
发帖数: 4931 | 12 Yes. The race is on for Boston.:) But I will take a more relaxed altitude in
preparation. Instead of doing the 20 milers, I may do 30+ mi all nighters,
for instance.:)
【在 b***i 的大作中提到】
: take good care, you will reach your target next time.
: oh, are you gonna race in Boston?
:
: times.
: then
: and
: t
: wouldn
| b***i
发帖数: 10018 | 13 nice, it will be exciting.
in
,
【在 w****1 的大作中提到】
: Yes. The race is on for Boston.:) But I will take a more relaxed altitude in
: preparation. Instead of doing the 20 milers, I may do 30+ mi all nighters,
: for instance.:)
| d****i
发帖数: 4354 | 14 Well deserved rest, you have run enough races this year
the
【在 w****1 的大作中提到】
: This fall has been a roller coaster for me running wise. After my DNF at the
: 24 hour around the lake race at the end of July, I started to rebuild.
: from August 2nd:
: week 1 - 47 miles, mostly untimed very easy runs
: week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
: week 3 - 70 miles
: week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
: week 5 - 74 miles, with hard 18 mi pace run
: week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
: quickly.
| w*****h
发帖数: 1770 | 15 I remember WHX said that the shin splint had gone since he changed to
neutral shoes, but now it's back again. Looks like the cause to shin
splints is really complicated.
better
【在 b***i 的大作中提到】
: Seems like these injuries like AT and shin splints are all related to
: running forefoot on hard surface too much too soon? Maybe you will be better
: running more on soft surface. BTW, do you stretch and ice a lot?
| w****1
发帖数: 4931 | 16 It is indeed very odd. Before my 5K race on Halloween, my right shin was
free of any discomfort and felt 100% healthy. Though I have had several
other injuries, the shin was never a problem before that. But once the first
cracked showed up in my armor, the damage became irreversible and grew like
a snowball.
【在 w*****h 的大作中提到】
: I remember WHX said that the shin splint had gone since he changed to
: neutral shoes, but now it's back again. Looks like the cause to shin
: splints is really complicated.
:
: better
| f*******g
发帖数: 3304 | 17 you trained too hard ``` we learn lessons from ourself, usually not from
others ````
our goal is to train smart / run injury free ````
the
【在 w****1 的大作中提到】
: This fall has been a roller coaster for me running wise. After my DNF at the
: 24 hour around the lake race at the end of July, I started to rebuild.
: from August 2nd:
: week 1 - 47 miles, mostly untimed very easy runs
: week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
: week 3 - 70 miles
: week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
: week 5 - 74 miles, with hard 18 mi pace run
: week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
: quickly.
| y****o
发帖数: 646 | 18 you're so tough!
i have exactly the same feelings when i forced myself to train for more
than my body can endure...then i got injured and realized the feeling of
watching anybody run in the gym was much more sad and upset.
have a great rest(you really deserve it) and hope we can exchange more
about short-distance training next year!
at the
rebuild.
doubles
recovered
【在 w****1 的大作中提到】
: This fall has been a roller coaster for me running wise. After my DNF at the
: 24 hour around the lake race at the end of July, I started to rebuild.
: from August 2nd:
: week 1 - 47 miles, mostly untimed very easy runs
: week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
: week 3 - 70 miles
: week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
: week 5 - 74 miles, with hard 18 mi pace run
: week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
: quickly.
| d******g
发帖数: 550 | 19 Learned more from your lessons....
Take it easy and hope u recover soon. | d*********6
发帖数: 6115 | 20 距离波士顿还有20周，你有足够的时间follow一个完整的cycle.
4月份卷土重来。
the
【在 w****1 的大作中提到】
: This fall has been a roller coaster for me running wise. After my DNF at the
: 24 hour around the lake race at the end of July, I started to rebuild.
: from August 2nd:
: week 1 - 47 miles, mostly untimed very easy runs
: week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
: week 3 - 70 miles
: week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
: week 5 - 74 miles, with hard 18 mi pace run
: week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
: quickly.
| | | y******n
发帖数: 4527 | 21 Nice summary. Other folks and I should summarize "my 2010" training and
racing stories as well.
the
【在 w****1 的大作中提到】
: This fall has been a roller coaster for me running wise. After my DNF at the
: 24 hour around the lake race at the end of July, I started to rebuild.
: from August 2nd:
: week 1 - 47 miles, mostly untimed very easy runs
: week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
: week 3 - 70 miles
: week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
: week 5 - 74 miles, with hard 18 mi pace run
: week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
: quickly.
| c*********n
发帖数: 2120 | 22 What a training!
You trained hard and you learn more! I am sure these tough training will
help you come back stronger!
the
【在 w****1 的大作中提到】
: This fall has been a roller coaster for me running wise. After my DNF at the
: 24 hour around the lake race at the end of July, I started to rebuild.
: from August 2nd:
: week 1 - 47 miles, mostly untimed very easy runs
: week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
: week 3 - 70 miles
: week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
: week 5 - 74 miles, with hard 18 mi pace run
: week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
: quickly.
| w****1
发帖数: 4931 | 23 When I think about it, actually, only week 4,5,8 were satisfactory. All the
other weeks, the training wasn't at
the intensity I wanted, either due to injury, recovering from injury, or
fear for injury. It was really a pretty
screwed up training cycle.
【在 c*********n 的大作中提到】
: What a training!
: You trained hard and you learn more! I am sure these tough training will
: help you come back stronger!
:
: the
| e*e
发帖数: 6808 | 24 严重cft
如果这回shin splint没有爆发，CIM达到目标
回过头看，也许是不同的感觉了
多谢提醒，了解自己身体，在身体可以承受的范围内train smart。
the
【在 w****1 的大作中提到】
: When I think about it, actually, only week 4,5,8 were satisfactory. All the
: other weeks, the training wasn't at
: the intensity I wanted, either due to injury, recovering from injury, or
: fear for injury. It was really a pretty
: screwed up training cycle.
| w****1
发帖数: 4931 | 25 I knew something was wrong with my training when I had the AT problem in
week 6. But it was a new injury
to me, and I was very alert and reacted right away. On the other hand, my
experience with shin splints actually
backfired this time, because I assumed that I could just train through it.
If it were a new injury, I'd be alarmed
enough to take a day or two off when it first showed up. It's because I have
run through shin splints so many
times before that I didn't pay attention to it. The tune up races were also
very risky.
【在 e*e 的大作中提到】
: 严重cft
: 如果这回shin splint没有爆发，CIM达到目标
: 回过头看，也许是不同的感觉了
: 多谢提醒，了解自己身体，在身体可以承受的范围内train smart。
:
: the
| b***i
发帖数: 10018 | 26 that makes a lot of sense! i need to watch out for my ITBS too.
have
also
【在 w****1 的大作中提到】
: I knew something was wrong with my training when I had the AT problem in
: week 6. But it was a new injury
: to me, and I was very alert and reacted right away. On the other hand, my
: experience with shin splints actually
: backfired this time, because I assumed that I could just train through it.
: If it were a new injury, I'd be alarmed
: enough to take a day or two off when it first showed up. It's because I have
: run through shin splints so many
: times before that I didn't pay attention to it. The tune up races were also
: very risky.
| d*********6
发帖数: 6115 | 27 我也同感，昨天跑完以后，foamroller轱辘了一会儿，爽！
【在 b***i 的大作中提到】
: that makes a lot of sense! i need to watch out for my ITBS too.
:
: have
: also
| r****y
发帖数: 3412 | 28 那天去expo有卖一个按摩的擀面杖的我没买..今天一直在家后悔啊..
【在 d*********6 的大作中提到】
: 我也同感，昨天跑完以后，foamroller轱辘了一会儿，爽！
| d*********6
发帖数: 6115 | 29 挺贵的，直接弄个擀面杖就好了。
不过foamroller用起来最到位。嘿嘿，很管用的。
【在 r****y 的大作中提到】
: 那天去expo有卖一个按摩的擀面杖的我没买..今天一直在家后悔啊..
| r****y
发帖数: 3412 | 30 我早就想着只能上擀面杖了..理疗的人也説foamroller好啊..整个身体的weight都压上
去..我每次都是suicidal roll..忒疼了
【在 d*********6 的大作中提到】
: 挺贵的，直接弄个擀面杖就好了。
: 不过foamroller用起来最到位。嘿嘿，很管用的。
| | | d*********6
发帖数: 6115 | 31 对，
刚开始和杀猪一样疼。
后来就好多了。
【在 r****y 的大作中提到】
: 我早就想着只能上擀面杖了..理疗的人也説foamroller好啊..整个身体的weight都压上
: 去..我每次都是suicidal roll..忒疼了
| r****y
发帖数: 3412 | 32 是啊..有病的跟没病的差别浩大..右腿怎么压都没事就是肉有点挤的正常疼..左腿真是
杀猪一样..能冒冷汗
【在 d*********6 的大作中提到】
: 对，
: 刚开始和杀猪一样疼。
: 后来就好多了。
| d*********6
发帖数: 6115 | 33 养一段吧。这毛病只有不跑才能好。
【在 r****y 的大作中提到】
: 是啊..有病的跟没病的差别浩大..右腿怎么压都没事就是肉有点挤的正常疼..左腿真是
: 杀猪一样..能冒冷汗
| r****y
发帖数: 3412 | 34 所以我比赛前三礼拜都没跑也算因祸得福.呵呵
【在 d*********6 的大作中提到】
: 养一段吧。这毛病只有不跑才能好。
|
|
