30 runs in 30 days - who's with us? (Page 157)

Day 39, 20 miles. My first 20 miler in over two months, maybe even three. It has been a while, and I have had better runs but still managed to run in under 9 minute miles.

Friday - #607 - 4 miles in the evening, plus 2000y swim at lunch
Saturday - #608 - 2 miles
Sunday - #609 - 2 miles immediately after 2 hours on the bike trainer

#85 - 1.5 miles
#86 - 2.5 miles

I'm fighting tightness in my shins. I did two short runs this weekend and had a nice long stretch afterwards to try to work it out.. I'm not sure what the deal is, but it seems like the tightness comes on after 2.5-3 miles, then if I stop and stretch them on a lamp post or a curb, then they're fine. Any ideas?

It sounds like shin splints.

Thanks for the reply!

That didn't even occur to me. looks like I'll lower my weekly mileage a bit and hope it works itself out.

Google it to find ways to treat it and maybe you can figure out what caused it so you can prevent it from happening again.

Monday - #610 - 4 miles outdoors after a 1500y swim in the pool

#886- 6.2 mi recovery
#887- 10.5 mi
#888- 4.7 mi - tried to do some speed work. wanted to do 1k x 5 at 10.3 mph with 2 min recovery. I made it to 3 and my knee started feeling really stiff so I backed off and called it a day. Not too happy. Good news is that I felt strong otherwise.
#889- 4 mi -knee still stiff, took it easy
#890- 8 mi - finished last 2 miles at MP . 3 weeks to race.
#891- 2 mi- took easy recovery day. Plan is to do 18-20 tomorrow with a significant chunk at MP. Hope I stay in one piece.

Sorry to hear your knee was bugging you through a few of those.

Your speed work intervals are extremely impressive. You are running those 2mph faster than I do them. Do you walk your recoveries, or do you jog?

Tuesday - #611 - 4 miles of speed work intervals

I'd feel better if I actually got through the whole set. Thanks though. I do 5 mph jog recovery. I try to run the interval at my 5k pace which I estimate from Daniels VDOT tables.

#892- 20 mi. 14.5 mi at or under MP (averaged 6:49min/mi) Tough run. Not sure where I am going to get another 12 miles at that pace from. It still helped my confidence.

I didn't hydrate well. I took in only 24 ounces of water and lost roughly 8 pounds. And I took in no calories. So my legs were pretty rubbery at the end. Hopefully I can be smarter on race day.

I'm not sure of the logic, but for me to go sub-3, this is the way I see it: there must be good race day conditions (would be amazing if I got a tailwind) and I have to have a good day. I figure I can get 6 more miles from taper and being fresh, and 6 miles on top of that from heart and race day adrenaline.

Rich just keep in mind you will not negative split Boston. Most elites do not either just because the way the course is. SO get a little ahead in the early miles up through about mile 16, then you hit the hills through about mile 21, then it flattens back out and the crowds will help you out a lot. Let us know you bib number so we can get updates on race day. I hope to knee holds up for you and I'll be thinking about you as I am driving back from my marathon on Monday morning.

Edited by navbtcret 2015-04-01 8:26 PM

Wednesday - #612 - 2 miles easy after my first outdoor ride (27 miles) on the Tri bike...I ride a lot on the trainer but I'm definitely not working my muscles hard enough on it, as I was just jelly legged on my run!!!

Bib # 6596

I don't plan on negative splitting. I plan to take advantage of the downhills early on. I feel with all the trail running and extra hill work I've been doing to prep for ultras later this year I should be able to handle the quad pounding. I will try to hold back somewhat though. I can run 6:45s for the first 10 miles hopefully without too much negative impact later in the race.

My marathons pretty much go like this. My first 10 miles fly by and I can't believe how fresh I feel. My next 5 miles, I still feel good and think, wow, I think I could keep this up to the finish since I still feel good. Mile 15 - 17 is where I start to get tired but just try not to think about it. Mile 18 to 20 is where the mental game is huge and genuine fatigue sets in. Miles 20 to finish is just a countdown and I go as fast as my body lets me.

I averaged in the 60 to 70 mpw range for a good few weeks in the training leading up so I am hoping that will give me the reserve I need to push me through those tough miles, especially since they coincide with the toughest part of the course. If I budgeted right I can lose 10 sec/mile and still be ok for a good chunk of the tough miles. I just cant afford the +30 second miles off pace that can happen if I cramp, fuel or hydrate poorly, or go out to hard and fast.

I'll just get out there and take what the day gives me. I'm not singularly focused in sub-3. I want to enjoy the experience, keep my head up, my eyes in focus and just take it in.

#893- 2 recovery miles. Felt nice to get the blood flowing, was a bit stiff from yesterdays run.

Day 44, 17 miles.

Day 45 6.2 miles

#894- 6.2 mi

#895- 8 mi progression. Very windy today, made it seem cooler than it was so I overdressed and was getting pretty hot at the end of the run.

I was wondering about intentionally trying to heat acclimatize to get the physiological benefits. Would there be a difference between overdressing and just running on a treadmill in a hot room for example?

There is a documentary on Badwater I watched (on YouTube, and its pretty good), and the guy would go out and run in layers to try to mimic the overheating he would experience on the course. If I recall, a few years ago Boston got really hot on marathon day and people had lots of issues, so maybe I should go out in winter gear and prep!

When I was prepping for my 100 miler in Florida last year I ran on the treadmill and turned the heat up into the 70's to acclimate, not sure if it helped a ton but it did not hurt. I do not think anyone there that day was ready for 90's and 100% humidity though.

#87 - 2.6 miles
#88 - 1.6 miles
#89 - 2.0 miles
#90a - 1.0 miles
#90b - 3.9 miles
#91 - 2.6 miles
#92 - 1.5 miles
#93 - 1.5 miles

Thursday - #613 - 4 miles
Friday - #614 - 2 miles and then a short 1K yard swim
Saturday - #615 - 2 miles
Sunday - #616 - 4 miles

Day 47, 8.1 miles

Monday #617 - 4 miles...didn't intend to, but was feeling good so this quickly turned into a pretty hard run. I'd also already swam 2K yards, and then I rolled a 90 minute ride during the basketball championship game to burn off the frustration I knew I'd feel watching it.

Tuesday - #618 - 4 miles of speed work intervals

Wednesday - #619 - 4 miles after 2K in the pool