No other choice. It would have been news to most of my fellow competitors that running is supposed to be a non contact sport. And at my level, I rarely saw a foul called even when someone went down.
ha! I had track spike scars on my left forearm for the longest time from the runner in the adjacent lane while running the 110m hurdles.
Hope everyone’s running is coming along well. I’m still going to PT (e-stim, heat, traction), but I’m pain free. Doc cleared me to return to my normal exercise routine and load gradually as long as nothing hurts. So, I went for a jog this morning for the first time in over a month. Short 5km w/out any issues other than overthinking 
@Bbt67 @mhandwerk How goes the April marathon prep? March is half over!
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Great to see you back out there, good luck for rest of year, hope it stays injury free.
Coming along ok. My long run last week was a confidence booster. 3 x 5 miles at ‘marathon effort.’ The course was flatter than Boston so I won’t be quite that fast on race day (unless there is a big western wind, haha). But I was still pleased with how it went. I need to figure out how to loosen my hip flexors as they tightened up quite a bit towards the send of the second interval
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Came across this, thought I’d share with the running thread…
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I like Mark Lewis. A good blend of useful, educational, interesting, amusing, and sometimes philosophical. Pretty well grounded.
Thanks por posting that, I hadn’t seen it. And while I love my metrics, in the end I agree with him: you’re doing this because you want to do it, not to get a better time. Getting a better time is frosting on the cake and a totally separate source of satisfaction. The simple joy of sport is first and foremost.
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1 gnarly diagnosis and 6 months of falling off the map later and I’ve finally signed up for a race. Half marathon in 10 weeks. Aiming for a conservative 1:25, which is a ways off what I’d shoot for normally but hopefully still a bit of a carrot. Not chasing performance particularly aggressively, just building back and seeing how things go, but I’m pretty excited to get back on a plan and put some work in. Big goal is just to gather some data/results because I’ve been terribly inconsistent and haven’t so much as looked at a running watch in months, just been running recreationally a bit for the old brain.
Also club beer run is back soon so I gotta get it together 
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Managed 4 short runs this week for a bit over 30km, all pain free and w/out any post-run consequences. I’m continuing w/my trips to the PT as well as prescribed abdominal and back exercises. Things are looking up 
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@Bbt67 You’ve been sick and your build up has mostly (?) gone as planned. As you already know, you can’t make up the training w/a fixed race date so close. That said, I’d trust your gut feeling. If your gut is telling you that doing the long run w/ a 2wk taper will work, go for it. BUT, if that’s you trying to squeeze in some make-up training, don’t do it. It’s always better to go in a bit undercooked than even the tiniest bit over.
edit: missing word (mostly)
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Alright. Been doing z2 since … jan!?
Reached my volume goal just before going on vacation.
So i did one of those garmin threshold tests and according to it ive gotten faster since my october half marathon.
So now i begin to add intensity once a week in my barryP style training. And i’ll add a “end with race pace” run as well
3 short days of running easy
1 day of intervals at threshold
1 day of easy until the last 10-15 minutes of the run at race pace
1 long easy run that i’m increase up to about 18km by 3rd week of april.
(theres some cycling and swimming on top of that obviously)
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I have been feeling great following my own (heavily modified) version of barryP style training. My top end speed is increasing and my steady pace is getting faster at the same heart rate. My weekly schedule is:
2 transition/brick runs off of bike rides. I am limiting them to 10 minutes max. These are typically hard runs in the same vein as the bike ride. If the bike is threshold, the run off the bike is threshold; if the bike is sprints, the run off the bike is sprints. Again, limiting these runs to 10 minutes max.
2 easy runs, max 10 minutes
2 easy medium length runs. These are fairly easy (Z1/Z2). One is the day after a hard bike, hard run and hard swim and the other is the same day as my long bike ride.
1 longer run
I’ve been following this for several months as I build to my goal volume. I will probably follow it for another month or two before switching to more specific triathlon training.
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Hey, TR runners, give me some advice…pacing a hilly middle distance run. 5k or 10k, for instance. I’m not a runner so no detail is too trivial! 
Constant pace uphill/downhill? So kind of blasting up the hill and cruising downhill.
Constant effort uphill/downhill? Slow pace up the hill, letting the feet fly a little down the hill.
Or is there a third option?
Constant effort. Shorten the stride uphill, stretch the stride downhill. Just like on a bike. Stride length = gear shift.
And even more than on a bike, you won’t recover downhill what you lost uphill. So don’t set your expectations based on flat course pace.
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And what @rocourteau said
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You don’t really need detail, but as you asked.
On a gradual decline my heart rate will drop significantly so I’ll up the pace with deliberate form and it’ll still be ten beats down so I’m getting Cv respite.
Steep decline and I’m more concerned about saving my knees
Uphill - when I’m training it’s usually about steady effort so like a tri bike ride I’ll go up to a threshold effort but no harder. If it’s race day, then again like cycling I’ll be thinking about how many matches I can burn and still sprint to the finish line.
If it’s an easy training run I’ll walk uphill whenever I feel like it - it’s counterproductive to run hard when you’ve planned an easy run.
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955 or 255…
Depends on the goal and elevation profile.
on big hills, Slowdown going up, don’t over do it going down… on short hills maybe you can try even pace…
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Not big hills, I guess. 40 foot to 80 foot rollers. But I like that constant pace idea. Didn’t think it would be the most popular answer.