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PAMDAQTPI's Photo PAMDAQTPI Posts: 605
5/17/13 9:11 A

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I've been following a training program that has less than 10% increases each week. The soreness was because I wasn't doing any of the strength training that I should have been or foam rolling my IT band like I should have been. My body is fine now.

I run:
Monday - easy run
Wednesday - medium run
Thursday - easy run
Saturday - long run

The runners on the Jeff Galloway spark team were really great and helped me pinpoint exactly how to help my knee before it ruined my training and went from soreness to injury.

Someday is today!


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ACORALSEA's Photo ACORALSEA Posts: 4,223
5/15/13 10:15 P

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New to running?

Pay attention to your body! Running injuries are usually caused by overuse. You're pushing too hard too soon. It takes time to build the strength and endurance you need to sustain the effort of distance running or walking.

Be patient and you will be able to enjoy this sport for a very long time.

Trigger point, foam rolling, proper stretching after and between each workout are all good preventive self therapies.

Add strength training to your program, follow an appropriate dietary regimen, and allow enough time for rest and recovery between hard workouts. Never do more than 2 days of hard workouts in a row, the 3rd day should be a recovery or X-training day. Allow at least 1-2 full days of rest, e.g., Sun/Thu, Mon/Fri.

Have fun and hook up with other runners/walkers. The camaraderie amongst runners/walkers will keep you motivated, and you can learn a lot from experienced athletes.

Good job, all of you!
emoticon

Alysia :)

"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame

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PAMDAQTPI's Photo PAMDAQTPI Posts: 605
5/15/13 12:28 P

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THEFIRESPIRAL: I had IT band issues a couple weeks ago (new to running).

I added:
a foam roller (ouch at first btw)
quad strength training (sometimes it's an issue of muscle imbalance between quads and hamstrings) - My favorite is "Genie Sit" on Spark People
glute strength exercises - important read drpeggymalone.com/exercises-strength
en
-stabilize-gluteal-musculature

and a knee brace to help my sore knee to enable me to keep running

It took a week before my knee felt better and about 2 before I tried running without the brace. I feel great now and adding distance doesn't seem to be an issue.

Someday is today!


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ACORALSEA's Photo ACORALSEA Posts: 4,223
5/9/13 8:23 P

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Oh, my!!! This close to your half, you should be in taper mode. Don't do any more than 3 miles this weekend. You need to reserve your energy for the event.

Your recent 10.8 miles brings you close enough to 13.1. You probably have enough miles on your feet to be able to finish, and that's the only goal you should have - to finish. Then, we'll be waiting to hear your race report. :)

Edited by: ACORALSEA at: 5/9/2013 (20:23)
Alysia :)

"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame

SlowFatRunners
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USATF National Masters
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CD1462051 Posts: 45
5/9/13 12:58 P

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VERY helpful - thank you. My longest distance was 10.8 miles, week before last. Last week was the 10K. This is my last weekend before the RnR half. I'm going to see how it goes, and I set the course for easy access to water and a train ride home if I need to cut it short. I'll report in Saturday when I'm done. :-)

ACORALSEA's Photo ACORALSEA Posts: 4,223
5/8/13 11:41 P

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My company is a sponsor of the Portland Rock N Roll Marathon/Half Marathon, and I've been coaching with USAFit here for several years. I like Portland's website more than ours, very nice.

What's your longest distance so far? The general rule of thumb is an increase of 10% per week, which may work out to 1/2 to 1 mile. So, if your longest distance so far was 10 miles, 11 miles would be this week's distance, and you could do 12 the following weekend. Then, you'd drop back a few miles to allow for recovery, before ramping up, again.

"Easy" just means at an easy, sustainable pace. So, yes, you'd walk/jog at an easy pace. Your harder workout would be on the intervals, hills, track, etc., and for relatively short distances or time. We like long slow distance runs, as well, to build the strength and endurance for the HM or marathon.

Intervals that I'm referring to for the harder workouts are for speed training, like Fartleks. An example:

warmup 5 mins brisk walk
30 seconds moderate/30 secs hard, repeat 10X
cool down 5 mins walk

Each week, for at least 4 weeks, you'd build the speed segments
45/45
60/60

On your long runs, you could add in 60 seconds faster pace, 3 mins slower recovery pace, for example.

How do you gauge easy to hard pace? By whether or not you can talk without gasping.

Easy - can maintain a conversation without any trouble
Moderate - probably have to stop to take a breath now and then
Hard - can hardly get a word out

If you check your training plan, you may be able to work in a couple of shorter distance races as "time trials" to coincide with the same or close to the same distance on your plan. For example, if you're scheduled for 6-7 miles, plan to do a 10K.

Trail running can be a lot of fun, and, really more interesting than road running. Make sure you're wearing the right shoes.

Alternating swimming and strength is great. Strength training with weights - sure, dumb bells or kettle ball are just fine. Weights really are beneficial for runners, think upper body strength to maintain good form and posture.

Hope this helps.

Alysia :)

"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame

SlowFatRunners
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www.slowfatrunners.com
Coach, RRCA Certified
Head Coach/HM-USAFit-RR
USATF National Masters
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Galloway Training
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LTF Cycling Team
Founder: SlowFatRunners.com
Team Munkibut


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CD1462051 Posts: 45
5/8/13 2:58 P

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I was going to reply via PM, but then I thought this could be helpful info for others! And thank you SO much for helping out with this. I've had such a hard time getting good advice for someone my size/fitness level, and I'll try not be greedy with your great advice!

I'm following a program put out by Portland Fit (http://www.portlandfit.com), and up until last week (when I added in my first strength session), I was doing it relatively pain-free. Still, I had trouble with heat exhaustion when I tried for 11 miles the week before last, and like I said, I'm super worried about injury even though it's been injury-free so far. Just lots of pleasantly achy muscles and some arthritis in my feet.

I wondered if I was trying to take on too much with my halfs. I'm nervous about making the 4 hour time limit on the 19th, even though I completed the 10K with a 15:00 pace. I'm not sure I can keep that up for another 7 miles. I planned a longer distance this weekend (about 11.75) to see how I do. I had been considering dropping the June half and waiting until July to do another (that one runs through wineries and I'd hate to miss it!). That would put almost two full months in between the halfs. Maybe that's a better plan? Then I have a zombie 5K in August, but that's for fun.

Looking at your suggested schedule, I have a question. If I'm introducing more running, using something like Galloway's plan, or even the one here on SP, would I be combining the walk/jog intervals even on easy days? Then do hills with the walk/job on the speed training day? Honestly, I can see myself moving away from running marathon-type events and towards trail running/hiking events. I really love being out in the forest while running. So primal!

And one final question, back to the cross-training activity. I have access to a pool, a gym, home equipment that includes a stability ball, some weights and yoga mats. If I wanted to do, say, one day of strength training, and one day that alternates yoga or swimming, would that be useful? Am I building strength if I only do one day with actual weights? Does that make sense? I just find that I enjoy yoga and swimming more than weight stuff.

emoticon x a million!

Best,
Monica

ACORALSEA's Photo ACORALSEA Posts: 4,223
5/8/13 5:34 A

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Hi, Monica,

Now is the perfect time to add cross-training! You'll become stronger, more efficient and build endurance. You need upper body strength to help maintain good posture and form to keep from fatiguing too soon on the very long distances. Plus you need to strengthen your legs and hips for performance and to prevent injuries and improve recovery.

If you're feeling injured after every workout, you're trying to push too hard too soon. Take it slower and build your miles gradually.

*What plan are you following? Your schedule needs adjustment. Try this:
Sun OFF (REST, take a short walk or go for a short swim, no running)
Mon 30-45 min easy (focus on quality time)
Tue intervals (or hills) - for speed training
Wed X-train (strength, resistance, swimming or bike) 45-60 mins
Thu 30-45 mins easy (maintain conditioning)
Fri OFF (stretches for runners, REST)
Sat long run (longest run of the week) in miles

You should be allowing for more recovery, work in 1 interval or hill or tempo session each week, like you've planned.

Stretch AFTER your workouts, never before. Allow 3-5 mins warmup before getting into your pace and cool down time after each run (don't stop when you're finished, walk for a few minutes to bring your heart beat down).

*There's a lot of information online about training injury-free. Jeff Galloway's run/walk method is great for staying injury-free.
*Learn to take ice baths post-event and long runs to speed recovery.
*Learn good breathing cadence.

I also think your race schedule is too aggressive. An advanced runner could do 2 HMs three weeks apart; but, a relatively new runner should allow more time between HMs. All you're setting yourself up for is long-term injury.

Since a personal coach or trainer is not in your budget, let me help you here. I've been training runners and walkers of all levels of ability and experience for 10 years now, am an RRCA certified running coach, have trained an elite who is now a certified coach, manage a corporate running team year-round, and am a National Masters runner and National Masters triathlete. Yes, I have a personal coach, as many coaches do (we always need to be kept in line, too, lol!)

Hope this helps!

Alysia :)

"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame

SlowFatRunners
teams.sparkpeople.com/slowfatrunners
www.slowfatrunners.com
Coach, RRCA Certified
Head Coach/HM-USAFit-RR
USATF National Masters
USAT National Qualifier
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Galloway Training
Lifetime Fitness Tri Team
LTF Cycling Team
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Team Munkibut


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CD1462051 Posts: 45
5/7/13 1:42 P

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Thanks for the info! My current training has ramped up from doing three days of 20 m walking in late February, plus a distance walk on Saturdays to my more recent longer walks four days a week, plus the distance walk/jog on Saturdays (or Sunday if it's a race day). I'm thinking I'm doing okay on taking it slowly, but now I'm trying to figure out how to add in cross-training - specifically what to do (strength or yoga) and how often. It's tricky because I've definitely learned the value of my recovery days after the distance walk/jog, but I'm not sure how to space out the week. So, for example, this week looks like so:

Tues - 60m easy
Wed - 40m tempo (I will be doing 1m jog / 4m walk for this session)
Thurs - 20m easy
Fri - 30m easy
Sat - 12 m

The following weekend is my first half marathon, and then I have about three weeks before another half marathon. Maybe it's not the right time to add cross-training, I'm not sure. I'd like to gradually increase my pace on these halfs (I have one in July as well) - is cross-training the answer? And if it is, then I'm back to trying to figure out what to do and how often to do it. Are there any good books that address this kind of thing? I don't have the extra cash to hire a coach/trainer at this point, or I would! And I'm really working hard to avoid injury because that's been the end of my running every time I've tried before.

Thanks!
Monica

ACORALSEA's Photo ACORALSEA Posts: 4,223
5/6/13 11:54 P

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Hi, MJ, and welcome!

Congrats on having done your 10K!

However...my question would be whether you are setting yourself up for injury by trying to do too much too soon. Most running injuries are caused by overuse. It takes time to build the strength and and endurance needed for long distance.

IT Band Syndrome is a common overuse injury. Rest, cutting back your weekly miles, proper self-treatment and stretches can help recovery over time.

Strength training is to help build strength in the weaker muscles surrounding and connecting to the stronger muscles. The foam roller is good, but, you need to know how to use one effectively.

The main purpose of crss-training is to change things up so that yuor body doesn't get used to the same old routine. Never do 2 hard workouts back-to-back. For example, run Tues, swim Wed - give youreslf recovery timee.

There's a lot of information online about ITBS and cross-training for runners.
emoticon

Alysia :)

"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame

SlowFatRunners
teams.sparkpeople.com/slowfatrunners
www.slowfatrunners.com
Coach, RRCA Certified
Head Coach/HM-USAFit-RR
USATF National Masters
USAT National Qualifier
ACSM
Austin Running Club
Galloway Training
Lifetime Fitness Tri Team
LTF Cycling Team
Founder: SlowFatRunners.com
Team Munkibut


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JET150's Photo JET150 Posts: 9,385
5/6/13 7:17 P

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I can't answer with any real expertise, but I do know that when I went to physical therapy last fall for what I think were issues similar to yours, the pt definitely included strength training exercises with the stretches he suggested. They were nothing out of the ordinary - squats, clamshells, and bridges.

Jeanette
Madison, Wisconsin


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CD1462051 Posts: 45
5/6/13 6:18 P

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Hey everyone,

I've been training regularly for about 2 1/2 months now, starting with walking and moving up to what I call "wogs" where I walk and jog. While my lungs seem to be ready to spend more time jogging, my IT band is not. I use a roller, but I also recently read that rollers are great for relief, but the real "cure" for achy IT bands is cross-training and strengthening.

I'm wondering if traditional strength-training is the best option. What about yoga? Yoga can improve strength AND balance AND flexibility. These seem like good things. Anyone out there with experience to share?

Also, had my first 10K yesterday - the first athletic competition I've engaged in since middle school (and that was many years ago)! Feeling good, but definitely ready to move to more jogging/running than walking!

Looking forward to hearing from y'all.

Best,
MJ

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