Alex, it's really a coincidence that you brought up this topic. I'm going through something very similar. It's basically like taking a sheet of paper that you've been writing on, balling it up, throwing it away, and starting with a new sheet of paper. Or tearing down the house and doing an 'extreme makeover'.

Since I just started this week, I can't give you any reports on success. Basically what I'm doing is taking things one step at a time -- like small building blocks. Strength training to get stronger. Adding cross training to build a base. And working on flexibility.

I started out in the mid 70s as a track runner (800m - 3,000m). It was 10 years before I ran my first marathon. I think the initial successes I had with the marathon were because of the foundation I had. I worked my way up gradually. And I was patient.

Then I started adding too much to the mix. One year I got injured doing plyos before I was ready. Another year I had ITB problems because I didn't recognize that it was the road surface that was causing the problems. It was things like that that caused small setbacks. I still plan on doing high mileage and all of the other things, but it will be with a much better foundation, hopefully.

There's a lot more to the plan than what I've described. I've learned a lot, and had a chance to rethink a lot of things. As complicated as all of this might sound, it will actually be a very simple approach.

I do plan on running marathons again in the not too distant future. And when I do, I hope to have all of the building blocks in place.

Let's just call it a very long training cycle.

I think you'll run marathons again too someday. And with a lot of success.

Good luck.


------------------
"Running well is a matter of having the patience to persevere when you are tired and not expecting instant results. The only secret is that it is consistent, often monotonous, boring, hard work. And it's tiring." - Robert de Castella

quote:<HR>Originally posted by Alex from coolrunning:
Back then I always had done a 12 mile long run 24 hours before a 5K race, usually about a minute slower than my 5K pace. Not too slow to kill my turnover for the next day, but it seemed to provide a pretty good VO2 Max boost for my race. <HR>

Good Grief! Come on, folks, let's pay some attention to pyhsiolology, here! Takes more than 12 hours to adapt to trainign, of course, which in the short term DAMGES the body, so can be built back stronger later with enough rest. Takes 10-12 days, I forget the article exactly, for adaptation to training to be felt in the cells and mucscles. Also, VO2max traingnng isn't "a minute slower than my 5K pace", read Dnaiels Book on Running Formulas and he recomends intervals at 3K - 5K pace, so, faster than you were doing. Now, you may have THOUGHT that 12 mile run the day before a race was helpign but seriously, people, leave that to the scientists!

Bruce Hyde did "high" mileage with a lot of LT/high end aerobic
stuff.

I did a 3K race in 10:45 earlier, not really a time you can consider "on the comeback trail".

I don't plan on giving up, just taking a different approach to it. Not putting too much pressure on myself and to make running fun again.

I did a lot of hill running, my hamstrings have been very tight. I'm pretty sure something has happened with my running form. When I'm running, it seems that all of the pressure is being put on my hamstrings and my calf muscles seem a tad weaker than normal.

Anyways, I've been neglected my speed a bit this summer. For the first time, since I took up running I'm a bit concerned that I've lost what I had.

quote:<HR>Originally posted by Alex from coolrunning:
I did a 3K race in 10:45 earlier, not really a time you can consider "on the comeback trail".

Anyways, I've been neglected my speed a bit this summer<HR>

GOOD GRIEF, Alex?! Could it be ANY more iobvosu that your body just needs a rest? You haven't "lost speed" your TIRED! WHY are you still racing?!

Seriously, people, you don't get bacl lost speed or "get on a comback trail" by racing over and over off 200 mile weeks! Of course more is ALWAYS better, here Maybe time to start listening?!

Just a coincidence, but talked about this with Joanie and Bill the other day, plus several other nationally rank ruNners in the 95+ age groups, and they agreed best thing for Alex would be no training for one or two weeks, period, unless he wants to get slower, and then slower still and really slow and injured too, afetr that.

I have to agree with that merrytee on this one, although her typing is even worse than mine, she does have some decent ideas, and so do fredurie

quote:<HR>Originally posted by fredurie:
Alex, you big lug. You destroyed yourself in training last week
and you are burnt out. Not that I don't do the same thing.
Run some slow short stuff and you will be flying in a week.

If you keep on hammering this week, you're digging yourself
into a deeper hole.

Out.<HR>

and milesand miles

quote:<HR>Originally posted by Miles and Miles:
Alex it sounds like you just need a break. You are burning yourself out with trying things like 200 mpw, in my opinion. I would try a low mileage approach for about 3 weeks and see how you feel, then decide what your future will be.<HR>

In fact sounds like everyone is in agreement, Alex. Time to allow for some recovery!

http://This message has been edited by maryt (edited Oct-19-2005).

quote:<HR>Originally posted by merrytee:
Good Grief! Come on, folks, let's pay some attention to pyhsiolology, here! Takes more than 12 hours to adapt to trainign, of course, which in the short term DAMGES the body, so can be built back stronger later with enough rest. Takes 10-12 days, I forget the article exactly, for adaptation to training to be felt in the cells and mucscles. Also, VO2max traingnng isn't "a minute slower than my 5K pace", read Dnaiels Book on Running Formulas and he recomends intervals at 3K - 5K pace, so, faster than you were doing. Now, you may have THOUGHT that 12 mile run the day before a race was helpign but seriously, people, leave that to the scientists!

<HR>

It's my buddy Felix from the DonnyBrook, I know i't's you so come on out please. BTW, you forgot, "you're it's turn" LOL!


http://This message has been edited by Alex from coolrunning (edited Oct-26-2005).