<< Greetings Spring Runners; Week #30 | Home | 8th Annual YMCA Run for Hospice - 11/27/2009 - results >>

Greetings Spring Runners; Week #31

****- Sunday 6 December for our annual Post Marathon Party 

LOCATION will be at the AUSTIN GRILL in the Westfield Annapolis Mall.

TIME will be 5:30pm until we leave.  There will be a Special Happy Hour for us.  Bring your marathon medal, t-shirt, and best ‘war stories’. family welcome. Please rsvp so we know how many to expect.

-This past Saturday was ANOTHER great day for a long run – Results are still coming in but I know Kerri Reilly BQ’d (Boston Qualified)at PHILADELPHIA – Good job Kerri.  Susan Schweers missed a PR by 2 minutes at REHOBETH but was 1st in her Age Group. Way to go Susan!!

Reports are also still coming in from the JFK 50 – Matt Moser-11:41(first timer!), Lara Mish(first timer), Jeremy Parks(first timer), Joe Ferner (first timer), Erin Ferner-11:20; Derek Ammons-11:09; Kevin Mish, Christian Hazen, Steve Varnum-9:56; Karl Roy-9:51; Tom Zorn-9:25, and Rae Jean Goodman-11:38 (1st in her Age Group)- WOW! Rae Jean YOU are a Rock Star!!

If you noticed, there are two couples in our group of JFK-ers.  Lara and Kevin Mish balanced family life with two young girls to reach their goal.  Erin and Joe Ferner don’t have children yet (unless you count two Greyhounds) but running 50 miles, over 11 hours, with your mate, through all the  – “up’s and down’s” is extra phenomenal.

Some of you have mentioned in our discussions that you were able (or were not able) to “tune out the pain”. A word of caution - and we need to be very clear on our terminology - you do not want to "tune out" pain.  Pain is telling you something; sometimes something important.  You have heard me say (often :-) ) that you have to learn to listen to your body.   All that "listening" is for a purpose - to let you objectively assess what is happening when things start to go wrong, i.e. 'the wheels come off".  You have to know the difference between a twinge that means the difference between mild - moderate - excessive -overuse, or if something has happened ballistically (ie torn muscle fibers) or it is tightness from running on a slant - or a million other things.    IT soreness can quickly get very intense, but is most often a quick recovery time.  So you have to decide; is this 'twinge' something I've felt before, if so, what was the result and recovery.  Then, what you should do about it-what CAN you do about it - and will that 'fix' get you to the finish line without serious damage?

For example, about 12 miles into the JFK on the trail, I started to feel some soreness in my left Achilles.  I have had a LOT of experience dealing with Achilles soreness/treatment/recovery so even though it was sore, it was not threatening to do ballistic damage (tear fibers - pain!)  I decided I could make it to the Weaverton support (15 miles) without getting too much worse.  At that Stop, I inserted a 1/16in lift in the left shoe.  Again, from a lot of experience and research, I knew the additional lift would shorten the distance the Achilles had to stretch and relieve the soreness - voila, still a little soreness the remaining 35 miles but manageable.

After, it was ice and massage. Now it is stretch, and massage the left calf, hamstring, and hip to find out WHAT was causing the extra stretch on the Achilles, which in turn was causing the soreness.

It is more than just paying attention to your body - in the moment.  It is filing all that 'listening' away to be referred to when something starts to "go wrong".

*****- I will have our Moore’s Marine’s Marathon shirts at Truman this Saturday.  We have extra’s so bring $15 and pick one up.

Wednesday Track Session -   START 6:00pm  This should be an easy pace session for those doing PHILADELPHIA or REHOBETH . Do 4 x 800 repeats  with 1 lap recovery. 

Saturday Run –  ***START AT 6:30am. **** This is for those doing your recovery run; 10 to 12 miles EASY.  You may feel full of energy early but will start to fade earlier if you have not recovered enough.  If that happens – back off on the ‘easy’ pace or cut the run short. If you press on, the next days will be spent doing more recovery and not getting you back to maintenance training or gearing up for your next event.

You'd think that runners would love to linger in their post-race downtime. But those of us who thrive on the regimented schedule of a training program often go stir-crazy without one. So here is a  four-week plan that'll give some structure to your recovery and ensure that you don't do too much too soon, jeopardizing your body's ability to heal.

Week 1 >> Active Rest
Your top priority during this time is to relax. But that doesn't mean bed rest. Increasing your circulation will help flush out metabolic waste and deliver blood and oxygen to your muscles to help them mend. You can do this-without overexerting yourself-by stretching the calves, hamstrings, quads, glutes, and lower back at least once a day. Light cross-training is fine, but the intensity should be low (heart rate less than 140) and the duration should be short (less than 20 minutes).

Week 2 >> Rebalance Joints and Muscles
Your joints and muscles take a beating over 26.2 miles. To restore their strength and integrity, reintroduce strength training to your routine. Keep the weights light-you don't want to stress your muscles and joints. You can continue (or start) cross-training, but unless you are planning to race again soon, hold off on running for now.

Week 3 >> Return to Running
We recommend you slowly ease into running your first week "back." Run on soft surfaces to minimize the impact.

Week 4 >>Rebuild a Base
It takes at least four weeks to recover from a marathon, so although you are running more this week, remember that you're still in recovery mode. Keep the effort easy and back off immediately if you experience any discomfort or sign of injury.

Sunday Trail Run –Start at 8:00 am for one loop of the AHS trail.

I will be setting up our MOORE’S MARINE’s WINTER Training Program to start in December; after all of the Fall marathons are over.

Donations are still needed to keep the Port A Pot at the Park N Ride.  $46 covers one month.  There are a lot of us that use the ‘facilities’ and I hope would contribute their share.

Again; Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

HELP!!  Ten volunteers are needed for the WESTFIELD ANNAPOLIS 5k on Sunday, 6 December at 7 am and for to help with Packet Pickup Saturday from 10am to 1pm at Hudson Trail Outfitters.

“You know in a way we're all kind of crazy. The funny thing is the minute you do something, someone will say, "What are you doing next?" and you think, "Can't I just have this?" But you can't. That's just the way it goes."  Pam Reed, Badwater 125 Mile Run winner. ------ and before you know it, you’ve done 20 JFK 50’s :-)



Add a comment Send a TrackBack