quote:

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Originally posted by willamona:

I ran Steamtown again this year. I dod not do so well. I think it's the down hill thing. I set a course PR by 40 minutes but no BQ. Meh. I am looking for a flatish spring marathon.

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A 40-minute course PR??? Sounds like you did pretty well to me! Sorry you didn't BQ, though- how far off were you?

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ME![/URL" target="_blank">

quote:

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Originally posted by willamona:

I ran Steamtown again this year. I dod not do so well. I think it's the down hill thing. I set a course PR by 40 minutes but no BQ. Meh. I am looking for a flatish spring marathon.

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Hmm.  That's good and too bad.  Most importantly, I praise your use of the word "Meh."

I'm putting together my training schedule all the way to Boston in April. In December, I'll be traveling for a week and it might be difficult to maintain a full week of running. I'm tempted to just rest for a week, but fear losing some fitness. Anyone know how many miles it takes to maintain aerobic fitness on a week off? What's your experience with this?

Here's my schedule up until the vacation.[/URL" target="_blank">...all these miles will be below MAF of 134, and mostly below or around MAF -5.

All wisdom welcome.
Rebuilding slowly.

--Jimmy

MAF log[/URL" target="_blank">
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[http://This message has been edited by jjwaverly42 (edited Oct-16-2007).|http://This message has been edited by jjwaverly42 (edited Oct-16-2007).]

quote:

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Originally posted by catwoman73:

Hi everyone,

I've got a bit of a problem.  I have a HM on Nov. 4th.  I've been feeling pretty good about it, until today- I was out running 8 miles when I started having some shin pain.   

My mileage for the last month has been 30-35mpw (higher than I've ever been able to get, thanks to MAF!), and was originally planning on doing 32 miles this week (with a final 12 mile long run prior to the race), then do a lighter week of about 22 miles next week, the following week would be race week. I know I need to ease up on the mileage IMMEDIATELY to prevent this little bit of shin pain from becoming all-out shin splints.

I have 2 questions for you. First- should I slow down as well as reducing my mileage, and aim for a HR of MAF-10 until race day? Secondly, how much should I reduce my mileage? I was thinking of keeping it at 22 miles for this week (instead of my planned 32), and the same for next week. Although I was really hoping for a PR at this race, I'm much more concerned right now with doing the right thing for my health, so any advice would be appreciated!

Thanks, everyone!

Pam

Sounds like an imbalance is beginning to occur.

You need the Heroe pose!

http://www.yogajournal.com/poses/490[/URL" target="_blank">

Also, try doing this exercise. Works well for all sorts of things like those muscles in your shins:

http://www.egoscue.com/htdocs/global/footpain_02.html[/URL" target="_blank">

You can also put a soup can in a plastic bag. Then get on a stair or little platform to raise yourself above the floor, then lift the bag with your toes, flexing back toward the shins. A little at a time.

Continue training and see how it feels. Won't hurt you to go MAF-10. An unscheduled day off never hurts.

--Jimmy

MAF log[/URL" target="_blank">

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quote:

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Originally posted by catwoman73:

Thanks, Jimmy. I'll give it a shot.

I already made the decision to take tomorrow off from running, go for a swim, and head to yoga class (with a little extra emphasis on hero pose!). I'll go for a run on Thursday at MAF-10 and see how it goes. When I had a look back at my training over the last month, I realized that I'm well overdue for a week of reduced mileage. I kinda forgot to do that once allergy season ended, and I could run again without feeling absolutely horrible. I was feeling so great, I got a little overly confident. Well- lesson learned!

Thanks again!

Pam

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You're welcome.
Cutting back every 4th week by 20-30%, even more if you need it, is a good thing to do for most mortals.
Also, hard (high miles or time)day/easy (low miles or time or rest) day
is a good idea as well.
Recovery is so key to progress.

I wish you well.

--Jimmy

MAF log[/URL" target="_blank">
profile[/URL" target="_blank">

quote:

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Originally posted by jjwaverly42:

I'm putting together my training schedule all the way to Boston in April. In December, I'll be traveling for a week and it might be difficult to maintain a full week of running. I'm tempted to just rest for a week, but fear losing some fitness. Anyone know how many miles it takes to maintain aerobic fitness on a week off? What's your experience with this?

Here's my schedule up until the vacation.[/URL" target="_blank">...all these miles will be below MAF of 134, and mostly below or around MAF -5.

All wisdom welcome.
Rebuilding slowly.

--Jimmy

MAF log[/URL" target="_blank">
profile[/URL" target="_blank">

[http://This message has been edited by jjwaverly42 (edited Oct-16-2007).|http://This message has been edited by jjwaverly42 (edited Oct-16-2007).]

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Hi Jimmy

I've been wondering about maintenance mileage for a while now. My marathon is 10/28 and I'd like to cut mileage back significantly in Nov-Dec before I start adding miles again in Jan.

My experience:
In late Aug of this year I was running about 50 mpw. I went on vacation and left on a Tuesday evening. The only run I managed that week was a 20 miler on Tuesday morning. The following Monday I tried to jump right back in with a 50+ week and noticed some additional fatigue. The runs Mon-Thur following the week off were more difficult. I managed 52 that week, but the first part of the week was tough. I didn't notice a big change in pace, just extra effort to finish the runs.

Curious if anyone else has maintenance mileage advice

Cory

Jimmy, I don't have one of those fancy Garmin jobbies, so I only have the course splits.  They will not do too much good as I had to slow down after the half marathon mark.  I was too dehydrated and that is what lead to the bad time.  After I slowed down and started walking through water stations to take in fluid, I was fine.  Too bad it took about 6 miles to feel better.

To those who asked, my marathon PR is a 3:48 which is 3 minutes away from a BQ. The course PR is now 4:08. According to other races, I should have been able to hit a 3:40, but of course that would take good conditions and a good hydration plan. Hence the meh.

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