| Location: New York,NY,USA Member Since: Nov 19, 2013 Gender: Female Goal Type: Age Division Winner Running Accomplishments: 5K PR = 18:47 (Winter 2014)
10K PR = 39:24 (Fall 2012)
13.1 PR = 1:31:24 (Spring 2014) Short-Term Running Goals: 1:30 Half Marathon
Long-Term Running Goals: Stay injury free. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Swimming Lifetime Miles: | 43450.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swimming lesson with Jahi - learning backstroke.
Weights workout - core, PT, a little upper body - the usual
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got my MRI read today and diagnosed with another tibial stress fracture in the same exact spot as 2015. It's small - just the beggining of one. I've already been off of running for one month. I'm going to be off for another month - maybe 2 months. I go back to the doctor in 4 weeks.
Not under the kind of restrictions I was last time...I am only not supposed to run and take ibuprofin/NSAIDs (have been shown to affect bone osteogenesis during fracture healing).
I'm going to take these 4 weeks and improve swimming - espcially backstroke and continue weights - especially core and flexibility.
What did I do wrong?
November – average 20 miles a week. December was about the same. Took two weeks off Christmas and New Years. Then ran three hard weeks – 33, 21, and 40 (with a half marathon race). Then tibia started talking to me in February. Cut mileage a lot but continued to do races in Feb., March, and April.
Things I will do better in the future –
- More rest before and after races. I had difficult training weeks the week before races and tended to take an easy 5 days after races. I need to do no workouts the week before a race, and I would also be better off skipping a long run on the weekend following a race. I should really take 2 weeks off of all workouts after a race.
- Ease up mileage after extended breaks. I can’t just jump back in after weeks off like I have been doing all year with hard weeks or races.
- Run easy miles slower. Most of my runs were about 8:00 this fall and winter. I became a speed demon after the hot summer was over. It felt so good and easy to run 8:00 but that was too fast. My best half marathon pace was like 7:10...
- Better form. I got a form evaluation when I started PT last month. I had changed my form and had become a major heal striker, especially on my right side. I was majorly overstriding and created bad ground force angles. Also hips were dropping a little bit. So need to improve core, hip, and glute strength and continue on improving form.
Things I did well – full rest day every week. Just a few double workout days (second workout was always yoga).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Early morning swim...
W/U 200 freeeasy; 300 yards back stroke.
2x100 easy (2:15); 2x100 moderate (2:05); 2x100 hard (2:00) (all free)
C/U 150 free; 100 back stroke; 50 free.
I was out late last night and didn't get much sleep. This swim was a struggle! Back stroke felt pretty good. I'm getting it.
30 minutes of weights - core, PT, upper body.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Early morning swim.
W/U 100 free; 2x50 back
3x200 descending (easy, moderate, fast)
C/D 100 free. 5x50 back
45 minutes of weights and stretching - the usual.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights at NYSC Grand Central. So busy, so workout was random bc just going for open machines!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights at Chelsea Piers. Chest and shoulders
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights at NYSCGC
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| w/u
4x200 front crawl moderate (4:12-15)
c/d
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights at Chelsea Piers - back and arms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| w/u
8 x 100 mixture of easy, moderate, and fast (2:10, 2:05, 2:00)
c/d
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| W/u
50, 100, 150, 100, 50 moderate
C/d
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| W/u
3x(100y moderate, 2x50y fast)
C/d
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Core and upper body
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Vinyasa yoga class at Chelsea Piers
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Warm up. 2x300 moderate, 6x50 fast. Cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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