Penny

Week starting Dec 30, 2012

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Location:

Sydney,Australia

Member Since:

Oct 24, 2012

Gender:

Female

Goal Type:

Other

Running Accomplishments:

PRs

10K: 42:07 (NYC Runs Roosevelt Island Hot Chocolate, December 2012)

Half Marathon: 1:30:23 (Philadelphia RnR Half Marathon, Sept 2013)

Marathon: 3:17:13 (New Jersey Marathon, May 5, 2013)

 

Short-Term Running Goals:

1:30 half marathon, Summer 2013

sub-3:30 marathon (my first) Spring 2013

sub 3:15 marathon, Fall 2013

 

Long-Term Running Goals:

Run long. Get fast. Stay injury free.

Personal:

Running blog: www.twolittlerunners.blogspot.com

Travel/Life/Food blog: www.big-spoon-little-spoon.blogspot.com

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Inspire 8s Lifetime Miles: 377.00
Brooks Pure Cadence Lifetime Miles: 40.00
Mizuno Inspire 9s Lifetime Miles: 398.10
Black Mizuno Inspire 9s Lifetime Miles: 432.20
Yellow Mizuno Wave Rider 15s Lifetime Miles: 490.50
Brooks Pure Cadence 2 Lifetime Miles: 218.82
Red Mizuno Wave Rider Lifetime Miles: 403.00
Blue Mizuno Inspires Lifetime Miles: 405.00
Blue Mizuno Inspires 2 Lifetime Miles: 300.00
Red Mizuno Wave Riders 2 Lifetime Miles: 252.00
Black Brooks Pure Cadence Lifetime Miles: 29.00
Mizuno Inspire 12s Lifetime Miles: 69.00
Mizuno Inspire 12s Coral Lifetime Miles: 32.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00
Mizuno Inspire 8s Miles: 17.00Mizuno Inspire 9s Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Treadmill progression run. Started at 7mph (8:30min/mile) and went up 0.1 every half mile. Last mile at 8.5-9mph (around half marathon pace/10K pace).

 First treadmill run that I felt no butt pull, no hamstring twinge and NO LEG LOCK.

 Very exciting. Stretching /rolling regime (in addition to what I normally do) is working. Involves:

  • Very LIGHT standing hamstring stretch
  • Moderate hip flexor and groin stretches; these are tight and I need to go gradually with them to avoid pulling something;
  • Deep IT band and quad stretches;
  • LOTS of tennis ball to upper glut area; almost none to piriformis. Although the pain/pulling felt mid-butt, I think it was my upper glut that was the problem.
  • LOTS of foam roller to the hamstrings, quads and IT band.

Also concentrated on form on this run, which had become a complete disaster on the treadmill. For example:

  • Cadence/overstriding. Counted my steps and they were shockingly much longer than the recommending 180 per min (more like aroun160). Shortened my stride and quickened my turnover. Really felt the difference when I put the speed up.
  • Moving my hip flexors. They were really tight from sitting at a desk all day, which I think forced my hamstring/glut to work harder than they should have. Stretching released them to move with my leg more.
  • Slight lean forward. I tend to lean back on the treadmill on an incline which helps me to overstride and land in front of my body.

Im feeling very little in hamstring and nothing in my mid-butt now, despite this being a pretty hard run. Upper glut and hip flexors feeling tight, but I know what to do with them now.

LESSON: identify the painful area, but don't necessarily look there to find the problem. Tightness in one area can pull something somewhere else, that was otherwise working fine. Analyze the problem area from (literally) all angles, and you will address the root cause, rather than trying to treat the symptoms.


Mizuno Inspire 8s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Treadmill, 1%, 7:45 avg pace.

 Its so weird. This was a completely aerobic run for me. Yet just ONE year ago, this was my threshold pace; I remember struggling to hold a 7:45 pace for 15 minutes at a time!

Mizuno Inspire 9s Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy miles at 8:00min/mile pace. Felt a little pull in my butt in later miles but it didnt last.  Also soreness above my ankle in the interior calf muscle.

 

Mizuno Inspire 8s Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

XT elliptical, 50 mins + leg strength

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00
Mizuno Inspire 8s Miles: 17.00Mizuno Inspire 9s Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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