I have been at triathlons for over 2 years and have been progressively getting faster.
Last year I did my first half (Gulf Coast) and melted down at mile 7. The last 6 was a walk/jog. I have signed up for New Orleans and really want to do well. My training plan has been going well and I have increased my long run 1 mile a week. I am up to 11 this week.
I have successfully run several 1/2 marathons since Gulf Coast.
Here is my problem. Abfter 7-9 miles I start feeling like I was beat with a baseball bat (in the legs). My joints and muscles are fine. It is more related to tendon areas. (Hip flexors, top of knee, upper inner thigh, Achilis). If I stop a stretch, I feel great for a mile or so. My HR is fine. I average stays in the mid-140s. During long runs when I begin to slow down due to the stiffness, my HR will drop as well. I don’t think it is my engine.
Here are some facts about me.
I stretch daily and roll on TP rollers.
I am strongest at the bike. Decent swimmer.
Carry about 15-20 lbs too much (lost 40 and working on the rest)
Run decently well for shorter stuff (21min 5k, 45min 10k, 1:50 1/2 M)
Stay hydrated, eat very healthy.
I am sure that many will tell me to run more. I am running 20-30 miles a week, and don’t have the time to do more.
My running week has a speed day, two medium runs and one long. I run at about 85 cadence.
Try doing your long runs on a nice rubberized track for a while… You’re still new at this and it’s going to take time for your body to adapt to the pounding.
Shoes can do this, as well as the surface you run on (concrete is horrible). Another thing to consider, what % of your weekly mileage is in your long run? If it is over or near 50% (eg. 5 hours total running for a week and 2.5hr long run), that will be very rough on the body. I try to keep my long runs around a third (at most) of my weekly mileage. Also, a longer mid-week support run has helped me a lot. So, if I am doing a 2.5hour/16mile run on Sunday, I will do 10-12miles on Wed and try to have my total weekly running be around 7-8 hours.
I agree with most of what every one else has put forward - one thing that seems to be missing from you program is resistance / strength training.
This is not only aimed at improving muscle strength, but the ability of the connective tissue (Tendons, Ligaments and Fascia) to withstand the stress
long distance running places on the body.
Second thing - for longer training runs, incorporate some trail running into the mix (we run 7km to the trail, do 10km in the trail and 7km home) - breaks the
monotony and gives the muscles and connective tissues a different workout.
Incredible recommendations. Jamescaro, I do strength and core training 3-4 days a week, just forgot to mention it. (legs as well)
From previous posts:
My hydration is fine.
I was considering advil before my next run…nix that…
I don’t pound the ground. I really work on gliding, to eliminate any bounce.
I am wearing Brooks Trance shoes. I fought shin splints in 2006 and the running store recommended a stability shoe. It was the most comfortable. I alternate between two pairs. I retire them to yard work after about 400 miles. Last time at the shoes store they looked at me run again and told me my gait was more stable and felt I could go to a lighter, cushioning shoe. Haven’t tried that yet. Shin splints SUCK.
BUT here is the kicker. I am running on blacktop. My speed work is at a soft track, but all the others are on hard surfaces.