thanks She!

Jachut · August 6, 2008

Interesting - I have read similar things, there's a program (Jeff Galloway I think) called tens and ones, where he suggests you run ten minutes, walk one. The switch between the way you use muscles helps to prevent injury but to walk for just one minute doesnt affect your aerobic conditioning and it doesnt even significantly affect times because you tend to finish your run much stronger due to the rest periods. If you're a novice, then you can do fives and ones. I did try this, it drove me a bit nuts having to look at a watch the whole time, but just this morning I thought I may try to approach it from that angle instead.

I'd be interested in the half marathon program if you've got time to post it, I'd be most appreciative.

I just went for my 5.8km route this morning with no problems. It was just an overuse thing, irritated my TFL tendon, it was a tiny bit twangy by the end of 5.8 but I've iced it, cooled down and have no problem with the knee.

Its just when you get injuries you think oh NO, months of recovery!

salsa1877 · August 6, 2008

Here is the training schedule. I included some of his comments from the book which is titled Run Right Now by Joe Henderson. If you don't have word or it won't open let me know and I will convert it to something else.

Half marathon training schedule.doc

Edited August 6, 2008 by salsa1877

Jachut · August 6, 2008

Thank you!

She Smiles · August 6, 2008

Argh, ran 15kms last Sunday and was struck by iliotibial band symptoms, had the classic pain in the side of my knee, couldnt walk downhill or down stairs, had to walk with my knee locked straight all day Monday. Tuesday much much better. Gonna cautiously try a run today. Right heel quite sore. Sigh.
I had just a hint of that same pain in the same leg when I did the run for the kids back in March, that was 14.2. I guess I'm lucky that as many problems as I have, knees generally arent one of them. It seems to happen only after a long distance, so I must get fatigued and my biomechanics suffer.

I seem to handle the 10k or less distance fine but every single time I think I'm going to do that half and increase the mileage (and it wasnt sudden, I've been building gradually every week) my body just protests. Perhaps I just have too many inherent problems to run such a long distance, and should settle on 10K as "my" distance. Perhaps I could work on getting it down to a sub 50!

At any rate I'm going to leave it 2 weeks before I try another really long run. I'd feel so stupid if I ended up not being able to run at all!

I need new shoes too, Ive had mine for 8 months, run about 800kms in them. But they're so freaking expensive, I just dont have the $200 this month!

Oh Jacqui!!! Please please learn from my mistake! ITB syndrome is what I have been recovering from for months now because I didn't get it seen too that first time I had that knee pain you have right now. It got to the point that I couldn't walk without pain! Like you I was gradually increasing my training for a half at the time and stupidly ran several 9 -14kms over a couple of weeks through the pain and that was the end of the half for me. Google for some strengthening exercises to do and take it REALLY easy (5km or less a run) until your inner thighs are MUCH stronger or, better yet, get thee to a physio for some treatment ASAP. I've found that dry needling (acupuncture) has really helped releive the pressure points in my ITBs and I'm finally feeling like I'm recovering. I may just get to run a 10km next month after the months of recovery you mentioned dreading.

And yeah 800km is a long way for one pair of runners!! Sucks that they are so expensive!!

My latest running news is that I am getting some orthodics for my running shoes which should nip the ITB problems I've been having in the bud once and for all. The exercises I've been doing have done their job and the orthodics should prevent a reinjury. Fingers crossed!! :cry_smile:

Edited August 6, 2008 by She Smiles

Jachut · August 6, 2008

Dont worry She, I'm taking notice,lol!

This is not something I've ever had a problem with, my knees generally arent a problem. But nonetheless I'm off to my trusty acupuncturist tomorrow (god I love that guy!) just to make sure the inflammation goes away completely.

I ran 5.8 yesterday and it held up just fine, but there's just a niggle in there, not any pain, just a "feeling". Which is why I'm going to the acupuncturist. I swear I thought he wasnt doing much for my back but over time its gotten SO much better, I no longer have any heaviness in the left leg. He can fix anything.

I've already got the $500 orthotics. I couldnt/wouldnt dare run without my orthotics!

I really have to think hard about doing a half. Whether I'm fit or not isnt the question, its whether as a runner I'm biomechanically sound enough and young enough to push those distances out of myself. If I'm going to do it, I think I need to get to the physio and get myself a program to strengthen the right muscles and prevent injury like you say. I really need someone who specialises in running, not just anyone down at the local clinic.

for now, I have I think 10 weeks till the Melbourne marathon so I can easily afford to take a quiet week or two to let this completely settle. Its not even really an injury, just the threat of one, lol.

Edited August 7, 2008 by Jachut

She Smiles · August 7, 2008

Excellent Jacqui, I'm glad you are dealing with this before it turns into a problem. My injury has turned into the biggest demotivator I could have ever experienced as far as running goes. I wish I still had that passion I had in the summer months cranking out 40 or 50 kms a week without a second thought.

What distance are you hoping to do in the Melb marathon?

I registered for a 10km today that I WILL do on in the first couple of weeks in Sept, and I WILL do it in a faster time than last year (77min).

Jachut · August 7, 2008

I'm still thinking the half is possible. I've been to the physio and you are going to PISS yourself laughing but I am now on a schedule of running backwards on my treadmill 3 x per week! I've also been told that my home designed circuit training (which I havent done for yonks) is excellent (and have I considered becoming a personal trainer) and that I should be getting back to doing that and running only 3 x per week.

I just love getting out there with my ipod so much I'm a bit prone to doing it every day.

Apparently the backwards running will help to build up synergistic muscles that are not targetted by running and balance them out better with the muscles that become overdeveloped by so much running. Its also an extremely aerobic workout which strengthens the lower back, improves posture (and hence VO2 max) and core strength and allows you to workout without pounding your knees into a pulp as its a toe first footstrike.

Its fun, but HARD. I did half an hour tonight. Physio said do the running intervals of my circuit backwards! I was only going at 5.6kms/hr and an incline of 2 but the sweat was pouring off me and I had a heart rate of about 170!

Doug tried it and fell off the treadmill. Geez, I really married an accountant.

Good luck with your training. 10 is a great distance, I love it. I dont think I"ll be a six half marathons a year runner, I just want to do one!

Anyway, had already done my circuit when I went to the physio so ended up doing about an hour and a half of exercise today. Bonus, since I ate about 50 tim tams.

I also put a new pair of brooks Adrenalines on the secret visa card. Sigh. I'll pay it off when I go back to work in 18 months.

Edited August 7, 2008 by Jachut

40ismyyear · November 17, 2008

Hope you don't mind if I join in the conversation .... I wanted to Celebrate my success with others who have caught the running bug! I ran an 8K yesterday with a comfortable 53:55 finish. I enjoyed EVERY minute of it and never had that "ODG ... I can't do this" feeling. Nice, steady, easy pace. I probably could have pushed harder, but was afraid I would fatigue myself early.

My next trick is to cut my time. It felt amazing to cross that finish line, though!

I don't have my 'official' pics yet, but I do have the shots my hubby took right after I finished.

http://www.lapbandtalk.com/members/32481-albums1626.html

Amazing ... simply amazing that MY legs made this happen for me. And they felt good doing it! This time last year, it wouldn't even have been a remote possibility ...