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Your Week in Training Nov 26 - Dec 2

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Your Week in Training Nov 26 - Dec 2

Post  KBFitz on Sun Dec 02, 2012 11:22 am

DaymilestypeFull Metal Jacket [Full NSAID therapy, no running]
Mon -- 2 x 50mg diclofenac = 100% (Full prescription strength).
Tue -- 220mg naproxen + 400mg ibuprofen + 220mg naproxen ≈ 124%
Wed -- 400mg ibuprofen + 220mg naproxen + 400mg ibuprofen ≈ 113%
Thu -- 50mg diclofenac + 220mg naproxen + 400mg ibuprofen ≈ 129%
Fri -- 220mg naproxen + 400mg ibuprofen + 220mg naproxen ≈ 124%
Sat -- 400mg ibuprofen + 220mg naproxen + 400mg ibuprofen ≈ 113%
Sun -- 50mg diclofenac + 220mg naproxen + 400mg ibuprofen ≈ 129%
Week --
YTD 2,242

Julie & Michele -- good to see you have come through your procedures without complications. I see that lots of folks are on the Injured Reserve list. Post your status here. Recovery is essential to training. It's when we get stronger.

I'm rehabbing my right ankle--to repair the damage done by running the JFK 50 Mile. After the 2009 JFK 50 (when I aggravated an old injury), I was put on 2 x 50mg of diclofenac sodium daily for 3 months to dry up the inflammation in my right ankle. My informal review of arthritis pain relief literature showed that each 220mg tablet of naproxen packs about as much anti-inflammatory punch as 45mg of diclofenac. Similarly, 2 x 200mg tablets of ibuprofen pack about as much punch as 34mg of diclofenac. As they work through different pathways, I rotate them to enhance the effect. I feel no pain now. But I'm not fooled. This takes time. One more week and I'll begin to phase them out and get back on the roads.
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Re: Your Week in Training Nov 26 - Dec 2

Post  Michele "1L" Keane on Sun Dec 02, 2012 11:43 am

Thanks, Kevin. My week looks a lot like yours only I was on percocet and ibuprofen (600 mg) for a few days. Now, I am just on ibuprofen and I am feeling pretty good.

Mon - Surgery
Tue - Recovery
Wed - Recovery
Thurs - Recovery (last of the percocet)
Fri - Recovery
Sat - Recovery -Walked 1.5 miles
Sun - Recovery (it is raining very hard, so I might walk on the dreadmill in a bit)

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Re: Your Week in Training Nov 26 - Dec 2

Post  Julie on Sun Dec 02, 2012 1:00 pm

I walked 2 miles on Friday otherwise nothing from surgery recovery. I'm going for a walk here soon but it won't be anything worth writing home about, so to speak. I am going to get into taking the jogging stroller out and at least making an effort to walk 3-4 miles/day this week, I think. I'm still on a narcotic and it's making me pretty tired.

(edit: I see we're listing meds here. I am taking ibuprofen 800 mg q 8 hrs and hydrocodone in the morning and bedtime, trying to avoid it during the day since it makes me tired).
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Re: Your Week in Training Nov 26 - Dec 2

Post  Mark B on Sun Dec 02, 2012 3:03 pm

Yipes! Heal up, guys! We need you back.

Picking it up a bit this week as I start in with a new pair of testers for Nike and for, well, you'll find out....

Mon: 90 minutes low HR (8.3 miles)
Tue: Rest
Wed: 3.1 miles low HR
Thu: 3.1 miles barefoot (at low HR)
Fri: 90 minutes low HR (8 miles)
Sat: Rest (Debated whether to sign up for the Mount Hood 50, was disappointed to find that when I decided to go for it, the race had filled... then trilled/terrified when the RD tells me that there's a good chance they'll get down to my number on the waiting list - 24 - since they went 50 deep this year.)
Sun: 6.8 miles low HR

Total for week: 29.3 miles
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Re: Your Week in Training Nov 26 - Dec 2

Post  Mike MacLellan on Sun Dec 02, 2012 8:10 pm

I ran this week and it didn't hurt. Three times, in fact.
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Re: Your Week in Training Nov 26 - Dec 2

Post  fostever on Sun Dec 02, 2012 10:40 pm

M-30 min (e) (4mi)
Tu-off
W-8mi treadmill rolling hills tempo @7:26 ave pave
Th-off
Fr-6mi @7:56 pace
Sa-off
Su-20 mi@ 8:25 pace a couple fast spurts in the middle and the last couple@ recovery pace. Perfect day -couldn't resist!!
(missed getting strength work in but too AEP busy)
38 mi week 1788 YTD
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Re: Your Week in Training Nov 26 - Dec 2

Post  T Miller on Mon Dec 03, 2012 8:36 am

Wow y'all, heal up.

Mon: p90x Chest and Back + Ab Ripper + 6 miles
Tue: p90x Yoga X + 6 miles
Wed: p90x Shoulders and Arms + Ab Ripper + 5 miles
Thu: off
Fri: 3
Sat: Tecumseh Trail Marathon 3:57
Sun: Off

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Re: Your Week in Training Nov 26 - Dec 2

Post  mul21 on Mon Dec 03, 2012 10:03 am

I successfully got through zero week and had a solid week back at it. I'm using a modified version of Hal's Advanced marathon recovery plan since I'm going to do the Frostbite Series this winter.

Mon-off
Tues-5 w/4 x 400 @ 6:40
Wed-5 recovery (9:05)
Thur-6.5 w/3 x 1 mi @ 7:34
Fri-off
Sat-5 hours of yard work and 5 easy miles (~8:40)
Sun-4 more hours in the yard and 10 miles @ 8:25

Week-31.5
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Re: Your Week in Training Nov 26 - Dec 2

Post  Jerry on Mon Dec 03, 2012 11:45 am

The top 3 doesn't look good. Take your time to heel, in the meantime enjoy your down time during the holiday season.

Mon: 2, Jerry normally doesn't run on Monday after the long run or soccer, but this time wanted to not lazy. Anyway, 2 miles in, Jerry knew better and walked home. Good 2 miles to relax the muscles.
Tue: 8
Wed:17, wanted to save for Sunday's soccer championship game, thus didn't push for 20.
Thu: 2, again, Jerry was not lazy. The plan was also to taper for the soccer game.
Fri: 4
Sat: 6
Sun: soccer, 0:3, that sucked.

Weekly: 39

Soccer season is over, Lucy's weekend Soccer games are mostly on Sunday afternoon, which allows Jerry's Sunday long run. Jerry is 100% on Houston training.
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Re: Your Week in Training Nov 26 - Dec 2

Post  JohnP on Thu Dec 06, 2012 12:52 am

@Mike MacLellan wrote:I ran this week and it didn't hurt. Three times, in fact.

I hate you.
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Re: Your Week in Training Nov 26 - Dec 2

Post  JohnP on Thu Dec 06, 2012 1:00 am

Mon - rest
Tue - saw a PT and ran 5 miles after
Wed - rest
Thu - rest
Fri - rest
Sat - 7.2 miles
Sun - rest

Week - 12.2 miles
YTD - 2,270 miles

It seems I have two issues. Still trying to solve the knee issue. All the rest is definitely helping it. I can only hope that several more weeks will heal it. It doesn't hurt to run, the knee area just feels weak after I do for days. The PT measured my legs (Martin/Schuey told me about this) and it turns out my left leg is 3/4" shorter than my right. So I'm trying running with a heel lift.

My other separate issue is my HR is too high. My easy runs have a HR similar to a tempo run. So the rest is doing double duty. I also hope a few more weeks will cure this but am not too confident about either issue having a quick resolution.


Last edited by JohnP on Thu Dec 06, 2012 10:50 am; edited 1 time in total
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Re: Your Week in Training Nov 26 - Dec 2

Post  wrichman on Thu Dec 06, 2012 1:06 am

I haven't kept track of my training since June I think Shocked Must get back on the band wagon to hold myself accountable:

1 week post JFK 50, 8 weeks till first 100 miler:
M: 11 am MP, 4 pm Recovery
T: 9 GA, 30 min. Elliptical, core and weights
W: 10 w/ 6x800 (3:15 to 3:08) am, 8 pm easy
TH: 10 am easy, 30 min elliptical pm
F: 15 GA (was going to do 20, but bad fall lead to painfully scraped up leg)
Sat: 20 GA 8:36 avg.
Sun: easy 10 core, weights
Total = 96 miles, 60 min. Elliptical
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