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2015-03-29 4:06 PM
in reply to: MIKEWOODS

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Subject: RE: 30 runs in 30 days - who's with us?
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.


2015-03-30 7:15 AM
in reply to: MSU_Brad

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Jenison, MI
Subject: RE: 30 runs in 30 days - who's with us?
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
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2015-03-30 11:25 AM
in reply to: MIKEWOODS

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Highland, Michigan
Subject: RE: 30 runs in 30 days - who's with us?
#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?
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2015-03-30 11:44 AM
in reply to: MIKEWOODS

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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by MIKEWOODS

#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.
2015-03-30 12:57 PM
in reply to: navbtcret

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Subject: RE: 30 runs in 30 days - who's with us?
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.
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2015-03-30 1:12 PM
in reply to: MIKEWOODS

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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by MIKEWOODS

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.


2015-03-31 8:18 AM
in reply to: MSU_Brad

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Subject: RE: 30 runs in 30 days - who's with us?
Monday - #610 - 4 miles outdoors after a 1500y swim in the pool
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2015-03-31 10:56 AM
in reply to: MSU_Brad


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Subject: RE: 30 runs in 30 days - who's with us?

#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.
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2015-03-31 11:14 AM
in reply to: ImSore

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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by ImSore


#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?
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2015-04-01 7:29 AM
in reply to: MSU_Brad

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Subject: RE: 30 runs in 30 days - who's with us?
Tuesday - #611 - 4 miles of speed work intervals
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2015-04-01 5:06 PM
in reply to: MSU_Brad


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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by MSU_Brad

Originally posted by ImSore


#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?



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.

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2015-04-01 8:26 PM
in reply to: 0

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Subject: RE: 30 runs in 30 days - who's with us?
Originally posted by ImSore

Originally posted by MSU_Brad

Originally posted by ImSore


#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?



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
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