Leukemia/Lymphoma Marathon - Team in Training - Page 2

July 28, 2008

Hi SS:

You can do it. You still have a little over 2 months of time to train. Even if you knock off the last two week for tapering, you still have ten full weeks of training. That should be enough IF YOU TRAIN JUDICIOUSLY.

If you are still in pain/injury, "CROSS TRAIN" to maintain/increase aerobic condition. I don't know which type of crosstaining you like (I don't like any of them), however, stationary bike, water running, swimming, road bike, rowing etc should all work with swimming the safest and causing the least impact on the joints. One marathon, I hurt my knees doing too much hill work, I salvaged the marathon by swimming.

Also, you might want to check with your running shoe store, podiatrist, orthopedic surgeon for a pair of running inserts. You should at least invest in some running Superfeet insoles. Better yet, get a prescription pair from your family orthopedist. 20 years ago, inserts saved my knees and I've had professional inserts ever since. Inserts are important since they correct/mitgate any skeletal imbalances which might cause stress further up the chain, such as knees, hips etc. Stomach crunches for a STRONG BACK, corrects a lot of imbalances as well. As in skiing, once you have them (inserts)), you will never go back. "Try them you'll like them". Following is website for Superfeet. It is pointing to their version of running/walking inserts:

http://www.superfeet.com/activity/running-walking.aspx

Again, you have plenty of time to train up for a safe enjoyable marathon. We are all routing for you.

Finally, Speed plus Distance causes injuries. Since you have to be able to DO THE DISTANCE come race day, "screw" speed.

CP

PS: you may be able to salvage your $80.00 by volunteering for this year's SF marathon and applying your entrance fee to next year. Give it a try, you have nothing to lose.

July 29, 2008

Hi SS:

Instead of the half, replacing it with the 5k in order to gain race day experience is a good idea. However, keep in mind that you should treat it as a LEARNING experience and not inadvertently get caught up in the excitement and hoopla of race day and slip into the pitfall of running it as a race. 3.1 miles at race speed can do incalculable damage to knees that are already injured. If you aggravate your injury now, you will not have enough time to recuperate and train for a fall marathon. Keep your eyes on your real goal, successful completion of the Nike Marathon on Oct 19th. So some real self discipline is called for if you do enter the 5k race on Aug 3rd. Get the sense of rising early on race day, eating breakfast (light, heavy or none), driving into the city, finding a parking space, walking to the runners area, experience lining up for porta johns, checking in your running bag (make sure you pack your running bag with clothes for a wide range of conditions, rain, heat, cold etc and a complete outfit to change into, house/beach slippers for after the race), hydrating, warming up, lining up at the appropriate area for your anticipated finish time in the start area, starting off when the gun goes off, approaching and getting water (gator aide) at the aide stations, consuming power bar or gel, maintaining a REALISTIC MARATHON SPEED, NOT a 5k speed, crossing the finish line and finally hooking up with your husband at the finish area. Enjoy.

CP

July 30, 2008

Hi SS:

Since knees still hurts to walk, I think that you've probably made the right decision to lay off for awhile and not perform the 5k. If you are thinking about volunteering so that you may be able to apply this year's fee to next year's half, you may want to contact the Race Director or whoever is in charge of these things tomorrow and not wait till Saturday evening. By Saturday, the Race management people will be up to their eyebrows in so many details that they may not be able to give your offer good/kind consideration. I did note in the small print of the SF Marathons that fees are not refunded or applied to another year under any circumstances. However, it doesn't hurt to try. So try to speak to a Race Person directly by phone (not e-mail) and see if you can sweet talk your way to something of mutual benefit. Keep fighting the good fight and don't become discouraged. Heads up!!!

CP

July 31, 2008

Great. Keep the ice going. Best treatment for swelling around. Take it real easy on your 13 mile run on Saturday. Remember your pace should allow you to pass the "talk test", so fill up on all the "low down" which happened over the past week :. At the end of each mile do a realistic assessment on the condition of your injury. getting worse, stop immediately, otherwise continue. Finally, 13 miles is a new distant for you (I assume) so treat it as a "distance" run and don't combine speed with distance. If you fall back, the group will circle back and encourage you on or ascertain whether you can continue. Notify your group leader that you are training with an injury and ask her/him to slow down the pace a little. Everybody will understand and I hope that you all realize by now, that completing the distance injury free is crucial, no matter what the speed. A slow speed now will not impact your marathon results as long as you can complete all the required distances (13, 16, 18, 20, 22 miles etc) on schedule.

I've run a few miles a couple times on Swayer Camp trail on the Crystal Springs Golf Course end. It is indeed beautiful, however, very sunny. Don't forget the sun tan oil. Easterners have a habbit of forgetting their sun tan oil when we visit friends out West.

Finally, be very very cautious with your hill training. Hill training is the major cause of knee injuries, especially the down hill sections. If you have a steep section, treat it like a "steep, double black diamond" slope and do big turns. Turns that take you from trail edge to trail edge, but don't worry if the upper body is not "pointing down the fall line".

Well, enjoy the pasta dinner. Keep the faith.

CP

Aug 1, 2008

Hi SS:

No thanks are required. I love the sport so much. It has done so much for me. Over the years, I have contributed to the successful completion of the marathon to 5 runners. Starting with the long six month training through the running and pacing of the marathon itself. I enjoy seeing the pleasure and satisfaction on the runners faces when they are presented with the beautiful marathon medal. It is indeed an accomplishment to aspire to.

You are pretty much on the right track on what you said about a "steady pace". This is probably where your biking expertise is showing through. I think what your coach means by a "steady pace" is what I would call a "constant exertion of perceived energy". Recall the "biorhythm" curves which were in vogue about 20 years ago. Proponents of this curve asserted that a person's energy level changes over time, so that we had periods of time when we were at a high energy level and others where we were at a lower level. During the course of a marathon, our body also displays a "biorhythm" curve. If one maintains a "constant exertion of perceived energy" throughout the course, then during stretches when you are at a high level, your pace will be faster and when you are at a low level, your pace will slow down. However, on average, you will be proceeding at your target marathon pace. The "talk test" is a good test to ascertain that you are performing at a "constant perceived energy level". 20, 30 years ago it was what was used in lieu of the heart rate monitor, since the monitor was not widely available then. Since you indicate that you have a heart rate monitor, then you should train and race at your ideal heart rate for distance races. As long as you keep your heart rate close to your "target rate", you will be going at a "steady pace" or in other words performing at a "constant perceive energy level". So coming back to your point, yes by all means, use your heart rate monitor.

Wow, running when the sun rises over the Golden Gate. I hope you do not have too much fog during sun rise, although the bridge is also beautiful when it is shrouded in fog. No matter what, it should be picture perfect. Have a safe 13 mile training run and glad to hear that your knees have improved so much.

CP

Aug 2, 2008

Hi SS:

Additional information on target heart rate for long distance training can be found at the following web site:

http://www.sparkpeople.com/resource/...ce_aerobic.asp

Note it references the talk test, perceived exertion as well as Long Slow Distance (LSD) method for distance training. A cautionary note is the criteria on how to establish maximum heart rate, which this article wisely refrains from doing. The usual rule of thumb of maximum heart rate of 220-current age, is for many people not accurate enough. For distance purposes, 60-80% of maximum heart rate is usually recommended for ones target heart rate, with most people choosing to experiment in the70-75% range. This article seems to equate long distance target heart rate as the rate which one can pass the talk test. Some other points of interest is the admonition of starting out slowly for each of your training session. Hope all went well with your 13 mile training run. Enjoy the Pre-marathon Pasta Dinner.

CP

Aug 3, 2008

Hi SS:

I'm SO, SO, SO relieved to hear that you didn't try or attempt to do a 13 mile training today or yesterday. When you last mentioned something about not doing the 5k but doing 13 miles, I wanted to say something, but I was worried that I would come over as being too "negative" and not supportive of your efforts and enthusiasm. Reading your head coache's training plan for you, I have to say he/she really knows what she/he is talking about. It sounds definitely like a good cautious program that should get your over the hump and back on track. I agree with your assessment, a full marathon if possible, a half if you find that it is beyond reach. We are only blessed with ONE SET of healthy knees which we have use use for skiing as well.

Now, I'm going to get a bit technical. Knee injury is caused mainly by SPEED and/or DISTANCE and/or OVER-STRIDING. Over-striding is when a person's strides are too long so that when their feet hit the ground, their knees are not under the projection of their hips i.e. knees not within or too far outside the shadow which hips casts on the ground. The following picture is an "over emphasized" figure of over-striding:

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I hope the picture doesn't get distorted. You see how the knees are way forward of the hips, instead of being under or close to under the hips (Somehow this webpage distorts the figure), I'm including following websites which discuss over-striding in more detail:

http://www.runningplanet.com/trainin...-striding.html

http://www.horwichrmiharriers.co.uk/...leandspeed.htm

http://www.shapefit.com/forum/about4259.html

website with video which shows what over-striding looks like, with an example of a "good stride" as well as discussing the inefficiencies of too short of a stride,however, I would err on the side of too short vs too long:

http://www.expertvillage.com/video/4...que-stride.htm


Many people ask, I see world class runners with "long strides", how come their knees aren't injured. Well, usually, world class runners with long strides are "sprinters". Also, if you look at the thigh muscles of sprinters, you will see how "well developed" they are. Strong upper thigh muscles WILL protected the knees of runners who have long strides, but not over a long distance of say 26.2 miles. Also if you look closely, when their feet strikes the ground, their knees are still close to being under their bodies. So, to protect the knees one should shortened one's stride. To make up for the loss in speed, one can increase the frequency of one's strides. But at this point, don't worry about speed, since speed will also cause knee injuries. You can think of this in skiing terms as "Tony knows" i.e. toe, knee, nose lined up on a straight line perpendicular to the ground , (more or less at foot strike). As your coaches have said, the main concern is to finish the training and the race injury free.

Since I've never seen you run, but from what you've said about the nature of you're injury, I am only guessing that you may be "over-striding". Next time you may want to discuss this with a coach to ascertain if this is the case and if you need to do anything about it. However, whatever the case may be, shortening the stride brings many "injury free" benefits. Speed can be increased by increasing your stride rate somewhat. Have a nice weekend and enjoy your cross-training.

CP

PS: My included web sites might be overkill :.

Aug 3, 2008

Hi SS:

I'll probably have to agree with you on this one. As I've said, speed/distance/over-striding causes injuries. Since you were on the track doing 2 hours speed work, one of the things which many new runners do to "speed up" is to lengthen their stride, thus over-striding. Also a conservative estimate of 4 miles/hour would translate to a minimum of 8 miles. At that point in time, 8 miles was the longest distance you had trained for, so I'll have to say that you had everything going against you: SPEED, DISTANCE and OVER-STRIDING.

I'll also have to agree with you on this one as well, even though I support the "No headphone/no music" rule. However, I can sympathize with your being deprived of something which you are accustomed. You're use to training with an Ipod and have developed certain habits/routines/cues which go with that. Once forced to train without it, you lose many of the signals which you relied on in the past. We are all creatures of habit and it takes awhile to adjust and learn new ways.

YES,YES,YES. I also run with baby/small steps. It took me 2 years to change my old running stride to baby steps. Furthermore, the gait which you run using baby steps should be a "shuffling" movement of your legs i.e. very very little lifting of the knee. Feet close to the ground with just a forward momentum of the feet. This "shuffling" will also aide in "quiet foot steps". At this point in time, if you don't have too much of a difficulty in changing your running style to incorporate baby steps with a soft landing, great. However, don't get too hung up on this. A slight shortening of your stride length (just a few inches) will be sufficient to protect you from future injuries to your knees. As I've said previously, we are all creatures of habit. Baby foot steps, in my opinion, might be a long term project and may take a while to get the hang of. A shortcut, as mentioned previously, is to concentrate only on short steps without worrying about a quiet foot fall.

Sorry, can't answer this one. Never was one for doing weights. Just loved running. I'm lucky in the sense that I have heavy muscular legs which aren't ideal for distance running but are an advantage for injury free running (and for skiing). Apply the "one mile and listen to your body rule" i.e. do "leg work w/no weights for X repeats" and if it doesn't aggravate your injury continue for another X repeats with very very light weights and asses (you're going to have to choose X judiciously, since I have no idea on how many is too much or not enough). You may gradually increase the weight of the weights.

CP

Aug 10, 2008

Baby strides in running is roughly the equivalent of spinning in biking. That is how important baby strides are. Hopefully your knees have recovered. Has it been two weeks already?

One suggestion is to carry a water bottle (24 oz) on a fanny pack filled with whichever electrolyte drink you decide upon. This way you will be more or less independent. Being an experienced biker, you probably know that most "sports drink" have been reinforced with electrolyte to some degree. So find out which particular brand of "sports drink" is being provided on course and check the contents. You may not have to provide for your own.

Hopefully you were able to participate and complete this Saturday's training session. Keep the spirits up and work yourself back onto schedule. Hope to hear good news from you.

CP

Aug 13, 2008

Hi SS:

I'm clean out of ideas. Maybe you can follow some modified training regimen in order to cover the distance for you to complete the marathon safely. By this, I would suggest that for your long training sessions, train two miles less than the other people in your group. Since you have less distance to cover, start maybe two miles further into the course and maintain a pace which allows you to complete the course with the others. This way, you get the distance as well as training at a pace which will not aggravate your injuries. As the weeks goes on and your injury further recedes, you can adjust the training to catch up with your group with the understanding of not furthering your injuries. Anyway, it wouldn't hurt to discuss this with your coach who may come up with better options.

Hoping you are recovering nicely.

CP

Aug 17, 2008

Hi SS:

I'm sure that after careful deliberation, you've come to the correct decision. Whatever endeavor one embarks upon, safety and health should take precedence over all other considerations. I think that you will have a great time and a feeling of enormous pride, accomplishment and satisfaction during and after the 13.1 miles course. Not many people have attempted and trained for such a grueling physical challenge. It also seems that you get to do the most picturesque section of the course. Your kindness and contributions will not go unappreciated or unnoticed by the thousands of patients suffering from their terrible ailment. Finally, you will be in the greatest shape of your life to start another season of fun on the snow. As for the support, I must be honest with you. Most runners are like "married people" who try to "convince" their friends to partaketh in the joys of "familial bliss" . So if by completing this challenge, I can welcome another "sucker", er, I mean "dedicated" person into the club, I will have accomplished part of my mission. Keep on trucking, don't let this get you down. Still looking forward to getting periodic updates on your progress, health wise and training wise.

CP

Agreed. First things first. You've got your priorities straight!!!

Always ready and eager to welcome another "hardy" soul/sucker to our ranks. Actually, I've always been a believer of NOT starting marathon training until one can comfortably go out and do 10 miles at will. This is known as laying down a base.

Not corny. Just makes us appreciate how lucky we are to be healthy in body and firm of mind that much more.

Gladly accepted.

Great. Keep the good news coming.

Enjoy!

Confirm increasing mileage by 2 miles "every week" with your coach. Sounds excessive and a bit extreme for your current situation. By my calculations, counting this upcoming Saturday (8/23), you still have 7 weekends to train (assuming you start tapering Oct 6th). If you increase your mileage 2 miles every week, your last Saturday of training, Oct 4th, will get you up to 22 miles, which by most standards would mean that you should be capable of doing the full marathon on Oct 19th. I think that a more conservative and safer training program (and one which most training plans would call for) is to up your mileage by 2 miles every other week. That would take you up to 14 miles on Oct 4th and be sufficient training to enter the half on Oct 19th. And yes, stay away from "them thar hills" until otherwise advised.

CP

Aug 29, 2008

Hi SS:

Good to hear that your training is back on schedule. Seems like you've successfully worked your self back to normal. It is truly a difficult and frustrating time when our bodies "betray" us and we have to cajole it back to health. If it's any consolation, it happens to all of us at one time or other. The main lesson to bring out of this is to realize one's limit and to be realistic when making demands of ourselves. Now that summer is almost over, the rewards of training in the heat and humidity (do you suffer this in the bay area?) pays off big time when the cool crisp autumn air arrives. Train strong, well and healthy.

CP

Sept 2, 2008

Hi SS:

Yep, six more weeks. 3-4 more long training runs and then it's tapering. This is the time to replenish one's energy sources and fill up the battery for the long challenge which confronts you. Might want to discuss with your coaches on how they feel and consult with your inner self about "carbo loading" in the final week, 10 days leading up to the event. Carbo loading use to be important for distance events, but seems to have lost some urgency recently.

Looking forward to reading your weekly updates. Don't have much to offer except for spiritual support. You're on the right track, so just keep plugging away and finish your training in good shape. If you've trained adequately, the event itself in some sense almost becomes a let down and an after thought. Whatever the case may be, you'll certainly enjoy the pride and sense of achievement for your first distance event.

Hope Mr SS's training for his bushido sword competition is progressing as well as your training.

CP

ofof Very very important. I'm ashamed to admit that I almost ruined my running routine by "cheaping" out. Instead of my old standbys the New Balance 9XX series which I have been running in since they came out so many years ago, I've been running in the New Balance 8XX series, a lighter racing shoe, for a while. The 800 series did not offer enough "support" for my body weight, running style, foot shape and foot strike causing me terrible plantar fasciitis pain (pain to the heel). However, I did heed my "one mile and assess" rule and cut short or even postponed my scheduled runs when appropriate.

Grrrreat

Being "technology challenged" how does this Nike+IPOD thing work? Does it have GPS capabilities to determine the time you covered a certain distance? Wow, I'm still in the stopwatch and finger counting (sometimes even adding the toes) stage.

Well, you will be in the right country for carbo loading!!!. Just try to make sure you don't over exert or get stressed out too much. Any additional energy expended during the tapering period is energy you DONT HAVE AVAILABLE for the marathon. Hope you get home in sufficient time to really rest up.

Depends on the length of your last distance training. If you did 20+ miles before you go on your trip, the marathon should be doable. However with the trip and all the associated stress you may want to make a final assessment/decision after you get back.

You and me plus alot of BEARs.