I posted this little piece a few weeks ago but it should put into perspective how to safely manage a training program in regards to injuries. http://www.flotrack.org/...-dealing-with-injury

The object with a training program is to gradually increase the program so if you are doing 20 miles per week for 38 weeks then you should not be doing 70 during the 14 week challenge . Dev did a great thing starting this challenge and while many of us have a lifetime of running the newbies excitement for the sport can cause injury if you are not ready for the volume. There are too many people who are trying to skip the steps of time. It takes years to develop propperly. Even for a runner like my self who has 40 years of competitve running at various levels has to adjust training as I age. Arthur Lydiard long considered the gold standard of endurance running training stated " A good training schedule and a bad training schedule looks exactly the same" This means that while one runner is ready for the schedule and will perform well off it, while someone who is at levels above or below both that schedule will not get maximum results . Remember to listen your body because only you can tell how it responds not a training schedule or training log.

the injury is actually feeling really good but I still agree, and I am being careful with it. thanks guys!!!

rested yesterday and only biked on rollers for 50 minutes not really hard a couple of minute two minute hard efforts but thats it. Came home made dinner for family and took boys to wrastling practice where I did stretching and core with them for 15 minutes. damn dem kids can bend . LOL...Today did 11.25 miles on dreadmill in 1 hr 22 min 19 sec. nothing fast but a quarter mile at end of workout at 10.8 mph followed by another 8 min mile for a 1/4 mile cooldown. Then did core for 15 minutes with some added pushups and chinups. They were giving free massages at gym but did not have the heart to get one right after running for over a hr. Think my shirt and shorts weighed 10 lbs alone.

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awesome!!!!

I did an easy 35 minutes, relaxing right now, going to spin an easy hour and watch tv with a beautiful girl tonight. life is good.

2x with the spinning and beautiful girl and the girl just happens to be my wife. Just that the spinning is not that easy on the rollers.

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First run on treadmill in quite some time (probably second run in last year year 1/2). For some reasons I was not in the mood to get dressed up run outside and discover around (new location I have never been in NJ).
Mostly due to waking @ 4AM to grab flight and therefore being tired @ end of day + being "cold" (32F is not @ all cold for me, but I felt cold) + having to deal with a major road initially... Oh well I am still alive :)

What is strange is usually (granted maybe once every 6 months and this would explain why) I am ~ 30 seconds/km slower on the treadmill....

Fred.

44 days in and I am almost at my personal target halfway which is 400K. Currently at 372K.

I looked at something interesting to see who was doing long runs. I momentarily set the minimum run to 2 hours (set it back to 30 min) and this is what things looked like with a 2 hour minimum (and no, I have not done 120 minutes in a single run...my longest is 90 minutes and I only did that few times so far):

Name Rank Freq. �� Time Dist. Points Last w.o. slow twitch gal 1 10 30:24 281.00 698.42 15.0 km cajunman 2 6 24:13 215.97 536.80 31.0 mi Trumpman 3 6 14:46 157.72 392.00 10.0 mi DaveB_CRV 4 5 16:48 139.69 347.20 7.0 mi radio cure 5 5 10:22 109.44 272.00 5.0 mi oceanswimmer 6 5 12:00 93.50 232.40 5.7 mi JenHS 7 4 14:30 120.30 299.00 2.7 mi instigator 8 4 12:08 114.75 285.20 30:00 DrDre 9 4 8:45 96.56 240.00 3.0 mi jellis 10 3 9:57 112.49 279.60 3.4 mi Alan McMillion 11 3 8:39 93.18 738.10 8.0 mi konaexpress 12 3 6:38 87.00 216.24 16.0 km Rolldown 13 3 6:52 86.00 213.75 6.0 km photoguy 14 3 8:56 79.51 197.63 10.0 km kathryn916 15 3 8:40 74.03 226.00 11.0 mi jackparkerjr 16 3 7:26 67.29 167.24 4.16 mi meganruns 17 3 7:36 64.17 159.49 3.3 mi Hijo Rudicio 18 3 6:24 61.80 153.60 14.4 mi Angrychef 19 3 6:00 53.91 134.00 8.0 mi Rutabaga 20 3 6:05 35.00 86.99 4.0 km parker 21 2 5:55 69.20 811.00 6.0 mi dhrbill 22 2 5:18 66.00 164.04 12.5 km KyleMcM 23 2 6:40 64.49 257.03 3.5 mi wolverine 24 2 6:09 63.25 157.20 3.5 mi Tris for Beer 25 2 7:30 63.25 157.20 26.2 mi CPT Chaos 26 2 4:15 58.10 644.79 8.4 mi FatteLatte 27 2 4:22 58.00 144.16 11.46 km Davy Jones 28 2 4:18 54.72 334.60 6.0 mi PaulMack 29 2 4:39 54.00 134.22 29.0 km P2SLowry 30 2 4:44 53.43 132.80 7.8 mi lakerville 31 2 4:10 53.43 132.80 10.0 mi kimworthen 32 2 5:12 51.34 127.60 18.75 mi kdw 33 2 4:08 51.26 220.40 5.7 mi bluesugar 34 2 5:07 49.89 189.00 5.5 mi AndyPants 35 2 4:45 47.20 163.92 26.0 km bbbazza 36 1 4:30 115.00 347.97 115.0 km irongirlk 37 1 3:22 42.16 104.80 5.0 mi runbig 38 1 2:22 30.58 76.00 15.0 mi jsquared 39 1 2:18 28.97 72.00 18.0 mi catmandu 40 1 2:35 28.97 72.00 4.0 mi fexyguy 41 1 2:00 28.24 70.20 7.6 mi Dancon7 42 1 2:00 25.00 111.85 4.5 mi adampom 43 1 2:05 24.94 62.00 12.1 mi dstieh 44 1 2:05 24.14 60.00 4.3 mi ParadiseIsle 45 1 2:15 23.91 59.43 5.21 km Brownie28 46 1 2:16 23.42 58.20 4.35 mi JackM 47 1 2:01 23.34 58.00 12.0 mi skavoovie 48 1 2:10 22.64 56.28 3.65 mi Reservoir Cat 49 1 2:05 21.73 99.00 3.0 mi joey2028 50 1 2:12 21.55 53.56 4.72 mi petra 51 1 2:10 21.10 52.44 6.51 km mk5white 52 1 2:21 21.10 52.44 21.1 km GrumpyCloth 53 1 2:05 21.00 52.20 9.0 km Jason in IA 54 1 2:15 20.52 51.00 8.5 mi klowey 55 1 2:04 20.18 112.29 6.09 km hurseyj76 56 1 2:05 19.68 197.92 1.6 mi OutandBack36 57 1 2:15 15.00 37.28 3.62 mi femaiden 58 1 2:11 14.81 36.80 2.8 mi moishe 59 1 2:00 14.48 36.00 6.0 mi Bob Loblaw 60 1 2:00 12.50 31.07 12.5 km happyfeet 61 1 2:00 0.00 50.00 30:00

1hr 19 minute 40 sec run today on treadmill 11.35 miles total. So far over half runs over a hour and many in the 1hr 20 and up range. Which is good for me as there are no full IM's in my near future mainly oly's and one half lite.












i

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I don't have any two hour runs, and don't plan on having any. Don't have any HIM or HM I'm training
for. I am cleaning up in the "lowest mileage that is own track for platinum", but the trail
running with 1000 feet of elevation gain in 2.5 miles slows even a slug like me down.

Today was my third treadmill run of the challenge. I had my three year old daughter for the day. I
chose not to leave her at home and go run, so instead went to the gym, did "Kid's Club" and got the
minimum in before we went out to lunch together wherever she wanted to go.

-Jot

No 2 hour runs scheduled until late feb for me. I've done my weekly 90-100 minuters but I am doing a nice slow build. This is a recovery week for me so I reduced my run times to minimum, but upped the intensit. Just did a nice 35 minute run with 6X1 min @ run till you puke speed, which for me is about 3:50 km with a 1.5% incline. Fun. Takes about 4 minutes at 5:20km or so to get my breathing under control. Don't know how I will ever get my 10km under 40 minutes. Anytime I run faster than a 4 minute km my heart feels like it is coming out my esophagus.

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Me either but at least I am having fun triing. Coaches son at wrestling practice said "Dad I dont like running." He told his son "Nobody does." Then turned around looked at me and said "Except him." :) I guess he has seen me out on the road. No 2 hr runs planned for me near also. Got a rest week coming up myself where hopefully I find some gains the week after where I plan on doing doubles with a 10k run and slow recovery run.

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Didn't you break 20 minutes already for a 5km? I figured you'd easily cruise to a 39:XX on a 10k.

My PB so far is 20:03 and 41:27. I feel a whole bunch slower than that this year.

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I think my best 5k was 20 minutes 8 sec in the rain with wind. See I got a exscuse... I have done 38 something on dreadmill. But that is the treadmill and does not apply to outside. So When I run a actual standalone 10k I will know. So I got time to make exscuse's. Truth be told I never did a standalone 10k only during a oly where best time was 46:XX. So this year with the rev up I hope to make new PB's.

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I did 2.5 hours Saturday, 1:20 Sunday, short 20 min recovery run Monday, my usual trail run last night and an easy 30 min tonight. I've got 4 hour scheduled for Saturday and I can't wait!

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Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce

W00t w00t! I'm #7! At least I think so....this is kind of hard to read....

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Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce

No 2 hour runs for me lately, though I may be getting up towards that by the time this challenge is winding up. I've regularly gone quite a bit over 2 hours in the past but I'm trying a different tack this year. Time will tell, n=1, yada, yada, ... :)

Did a brick workout today. Kind of stupid after I did 50 minutes on rollers last nite. Did a hour on the spin bike with a 2 minute transition to the treadmill then 8.30 in 1 hour two minutes and 35 sec's. Legs hurt a bit so I scaled down planned run and moved longer run to tomorrow. Looks like that is not happening since the temps are going to be below zero with 40 mph wind gust. Maybe a 8 mile run and swim in cold pool. See how my body feels and listen to it.

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Today's run was on a local trail. I had Holden Caulfield on my mind - "I don't even know what I was running for - I guess I just felt like it." Beautiful winter day in North County San Diego.

Dax
My Blog

Maybe once I get all the racing in Feb behind me, I might get up to doing a few 2 hour runs in March-Early April then a few more in late May....IM France is at the end of June, but I have so much racing going on in between (winter XC skiing, 10K's, Wildflower, Ottawa Early Bird Sprint tri, ING Ottawa half marathon, Mooseman), that I really have no time to cram them in without somewhat taking away from racing and the intensity workouts I need to do for the shorter races....its always a game of give and take. I've done a few 90 minute runs and one solid 82 minute run during this challenge. The rest are typically around 10-15K (45-70 min range)

So today I moved all the way up to 136th in this challenge. I'm at exactly half the runs that Ninetoe has done, but my total mileage is all of 2 K behind!

Sweeeet! Where's this? Rancho Santa Fe?

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I have been busy counting and it seems to me that this is a 97 day challenge!

This is San Elijo Hills and Elfin Forest. I never see anyone on these trails (occasionally a coyote). We do a group run here on Sunday mornings if anyone ever wants to join.

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Dax
http://dirtyrunning.blogspot.com

I did my usual Tuesday night trail run this week and the guys I was running with were talking about seeing bears, coyote, cougar and bobcat on the trail we were on. I was thankful to have their company!

I got in a 5 mile run at lunch today and it was fantastic. Much quicker than my usual pace. I run on trail so much that I forget how smooth sidewalks are :-) I never get out at lunchtime and this was really great. I'll be doing this as often as possible. I even found a running buddy to keep me company so it will get my butt out the door. I'm very thankful we have showers with towels at work.

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Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce

I know I'm being a total dumbass but how is the ranking determined again? Points? Frequency? Mileage? Time? Alphabetical? Sexiness? (I win in that case BTW)

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Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce

Frequency

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