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#8087636 - 02/11/15 08:06 AM Re: Running/Cardio Thread [Re: Design]
SJP0tato Offline
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Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
I've got one week left until I start my half-taper (last workout is Wed of next week).
Today's workout felt really good: 6 x (5min @ 6:45 w/ 1min rest)
For the most of the repeats I kept wanting to go a little faster, so I think that's a good sign I'll be able to hold the 6:45-6:50 for the entire half.</feelsGoodMan>

At the very least, I feel much more prepared now than I did 3 months ago. I'm pretty happy with the Jack Daniels training because it gives measurable pace targets for the training throughout the plan and gives room for improvement. Without any kind of real background with running (just started like 1.5 years ago in my mid 30's) with other training plans I never really knew what tempo/medium/hard effort paces were.

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#8088275 - 02/11/15 12:37 PM Re: Running/Cardio Thread [Re: SJP0tato]
Design Offline
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Registered: 12/11/02
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Loc: The OC
Awesome progress man.

I'm in the same boat. Even if things go sideways on race day I've learned more about the different plans & approaches than I ever though possible. This time around I feel I've trained harder and smarter with the results to back it up.
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#8088330 - 02/11/15 12:46 PM Re: Running/Cardio Thread [Re: Design]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
Good luck to all your road runners. I was just talking to a running friend last night and admitted that I'm afraid of running a road marathon and ending up slower than my girlfriend because there's just no place to hide or valid excuses. At least with my dumb races I can blame it on hills or technical terrain or whatever.

I have a lot of respect for you folks who just go out and thrash yourself to pieces
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#8088415 - 02/11/15 01:12 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Lividentity Offline
Major Member


Registered: 07/14/04
Posts: 1302
Loc: Gehenna
Any running is good running. I mostly do roads because of convenience and, also, Florida, that pretty much explains it.

I respect you guys who go running up and down mountains everyday. ;\)

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#8088653 - 02/11/15 02:41 PM Re: Running/Cardio Thread [Re: Lividentity]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
yea I'm going to go ahead and say NOPE to runs that even have 4 digits of elevation in it. I feel like Rocky [not making this up] if I can climb this ~800' cliff in Pacifica after a surf on an uber slow pace [12:00 miles] without switching to a walk anywhere up it. It basically takes everything I've got to hit that one hill \:\|

not that I'm fast when it's flat lol
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#8088739 - 02/11/15 03:16 PM Re: Running/Cardio Thread [Re: stickaz_old]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado
 Originally Posted By: zakcits
I feel like Rocky [not making this up] if I can climb this ~800' cliff in Pacifica after a surf on an uber slow pace [12:00 miles] without switching to a walk anywhere up it. It basically takes everything I've got to hit that one hill \:\|


And that's why you balls out road guys are so impressive. If you hit that 800' hill on a trail ultra you'd walk every step of it and maybe have a tent at the summit where you can rest with a bean and cheese burrito or fresh pancakes while volunteers work on your feet
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#8088853 - 02/11/15 03:57 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Ampsman in Extremis Offline
I PITY THE FOOL!
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Registered: 04/10/00
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 Originally Posted By: 2000SiRacer
 Originally Posted By: zakcits
I feel like Rocky [not making this up] if I can climb this ~800' cliff in Pacifica after a surf on an uber slow pace [12:00 miles] without switching to a walk anywhere up it. It basically takes everything I've got to hit that one hill \:\|


And that's why you balls out road guys are so impressive. If you hit that 800' hill on a trail ultra you'd walk every step of it and maybe have a tent at the summit where you can rest with a bean and cheese burrito or fresh pancakes while volunteers work on your feet


Aint nobody got time to walk hills!
*Looks at list of DNF's*
Hmmmmm...
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#8088909 - 02/11/15 04:28 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
just in case you think I'm full of shit

https://www.strava.com/activities/248808473

it's like a 4-mile warmup to some serious bullshit \:\| I'm sure the run-down part first isn't doing me any favors either [fat/slow]

a careful eye will see I "nope'd" it around mile 5.2 for about 45 seconds
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#8088928 - 02/11/15 04:37 PM Re: Running/Cardio Thread [Re: stickaz_old]
Sir Ironpool Offline
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Registered: 03/12/01
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Yeah...2k feet on a 12 mile trail run: no big deal.

200ft climb at mile 19 of a road marathon: fuuuuuuuuu!
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#8088958 - 02/11/15 05:01 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
 Originally Posted By: ampsman
Aint nobody got time to walk hills!
*Looks at list of DNF's*
Hmmmmm...


Hmmmmmmmmmmmmmmmmmmmmmmmmmm....

but *looks at list of my own slow as balls finish times*

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#8088980 - 02/11/15 05:27 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Registered: 12/11/02
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Loc: The OC
From my 20 miler last week. Not the same but you get the picture.

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#8089049 - 02/11/15 06:28 PM Re: Running/Cardio Thread [Re: Design]
dirtyS13drifta
Unregistered



I think I've literally ran 100 feet of elevation all year, and that's from hitting one bridge on 4 different runs.


I mean I can see 11k of vert right now, but a lot closer in I see a dead-flat running trail next to a river.

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#8089066 - 02/11/15 06:57 PM Re: Running/Cardio Thread [Re: ]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
this is how I always feel about 1/4 of the way up any given hill that is at least say 30' high
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#8089081 - 02/11/15 07:21 PM Re: Running/Cardio Thread [Re: stickaz_old]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
That's how I feel about roads. There's a good dirt road for winter running maybe 15 minutes jogging from my house but I drive there because it's all paved in between

I do recovery runs there and on Sunday I got 950' of vert in 2.25 miles and 27 minutes
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#8089287 - 02/11/15 10:56 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
dirtyS13drifta
Unregistered



I love running trails, but having 20 miles of paved footpaths right outside my office door makes it happen.
Vs the trails I've got to drive 10-20-ish minutes to.

Plus I hate hills. Hills are where you notice "extra" weight, when I did my trail series I'd definite notice myself slowing down uphill faster than others, despite being over all quicker. Bird chested fucks(vs my moobs) are the ones dominating hills. /excuses and shit

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#8089303 - 02/11/15 11:29 PM Re: Running/Cardio Thread [Re: stickaz_old]
Impulsive Offline
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Registered: 11/28/99
Posts: 80848
Loc: Edmonton
 Originally Posted By: zakcits
this is how I always feel about 1/4 of the way up any given hill that is at least say 30' high


I'd almost rather serious hills/trails, then bs light inclines. At least when it sucks, it looks hard.
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#8089495 - 02/12/15 09:14 AM Re: Running/Cardio Thread [Re: ]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
 Originally Posted By: dirtyS13drifta
Hills are where you notice "extra" weight, when I did my trail series I'd definite notice myself slowing down uphill faster than others, despite being over all quicker. Bird chested fucks(vs my moobs) are the ones dominating hills. /excuses and shit


So, so true. I felt like I could float up hills at ~148 pounds. At 170 I feel the struggle. I'm making a concentrated effort to race at ~155 or so for my toughest races in late-June to September. So far I've lost 0 pounds in the past 5 weeks despite ramping up training
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#8089662 - 02/12/15 10:39 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Registered: 03/12/01
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Loc: Long Beach, CA
I'm down 4 pounds so far. :yippee!:
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#8089702 - 02/12/15 11:05 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



 Originally Posted By: Mrs. Ironmom
I'm down 4 pounds so far. :yippee!:

I poop 4 lbs

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#8089757 - 02/12/15 11:29 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
 Originally Posted By: Mrs. Ironmom
I'm down 4 pounds so far. :yippee!:


yaaaaaaaaay


EDIT: I'm absolutely laid out on my ass this week. Some kind of virus is my best guess. Thought i was coming down with a cold since Tuesday but no symptoms beyond a slightly sore throat and incredible fatigue. I slept 9 hours last night and now I'm going home to lay down again. Just totally wiped out. Found some people online talking about 3-5 day virus that has no major symptoms beyond fatigue but internet diagnoses aren't worth much \:\(

I was thinking this could help my weight loss efforts but my appetite is still there


Edited by 2000SiRacer (02/12/15 11:31 AM)
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#8089783 - 02/12/15 11:40 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
I weighed in at a relatively 'peak' weight for me monday after my biggest run total for a week like ever [23.x], ~2 hrs in the pool, 2 surfing, and a couple bike commutes. 197# eg #nailed_it
perhaps lifting has something to do with it, but I doubt it

or my actual weight variation in a given week is now 6 #'s [I saw 191# about 2 weeks ago]

I'm now grudgingly trying to only hit 188-189 for my half in SF next month
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#8089800 - 02/12/15 11:49 AM Re: Running/Cardio Thread [Re: stickaz_old]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
Geez, that's a big swing. Are you weighing yourself at the same time each day?

In the past six weeks my weight has gone as high as 173.1 and as low as 169.8 but has been 171.X like 90% of the time. Can't imagine six pound swings within the same week.
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#8089807 - 02/12/15 11:50 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
I weigh myself in my makers clothing on a calibrated digital scale after dinner every time before evening masters swim class at the gym

once in a while I mix it up and am in a ~6 oz. speedo. I have also had my goggles in my hand before \:\|

the delta in time is 2 weeks [for the 6#], I am willing to admit I'm fattening up \:D
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#8089838 - 02/12/15 12:02 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Ampsman in Extremis Offline
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Registered: 04/10/00
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Loc: San Jose, Ca, USA
 Originally Posted By: 2000SiRacer
 Originally Posted By: Mrs. Ironmom
I'm down 4 pounds so far. :yippee!:


yaaaaaaaaay


EDIT: I'm absolutely laid out on my ass this week. Some kind of virus is my best guess. Thought i was coming down with a cold since Tuesday but no symptoms beyond a slightly sore throat and incredible fatigue. I slept 9 hours last night and now I'm going home to lay down again. Just totally wiped out. Found some people online talking about 3-5 day virus that has no major symptoms beyond fatigue but internet diagnoses aren't worth much \:\(

I was thinking this could help my weight loss efforts but my appetite is still there


Good luck man, mine lasted 2 weeks and turned into pneumonia.
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#8089891 - 02/12/15 12:18 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado
Fuuuuuu. What were your symptoms? I feel headachy and almost dizzy and uncoordinated in addition to just exhausted
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#8089910 - 02/12/15 12:29 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Ampsman in Extremis Offline
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Registered: 04/10/00
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 Originally Posted By: 2000SiRacer
Fuuuuuu. What were your symptoms? I feel headachy and almost dizzy and uncoordinated in addition to just exhausted


I was just totally drained and had on and off low grade fever with some nausea...then the cough started about 4 days into it.
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#8090010 - 02/12/15 01:17 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado
 Originally Posted By: ampsman
 Originally Posted By: 2000SiRacer
Fuuuuuu. What were your symptoms? I feel headachy and almost dizzy and uncoordinated in addition to just exhausted


I was just totally drained and had on and off low grade fever with some nausea...then the cough started about 4 days into it.


Damnit Donnie. I swear to god, if you gave this to me... \:\|

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#8090220 - 02/12/15 02:52 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Registered: 03/12/01
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I've had a cold/flu the last 2 days and it sucks. Fever, chills, sinus headache, sore throat. Took yesterday off but today said "fuck you virus!" and did 6.5 on the trails....super easy. It's really hot right now, and the Santa Ana's are blowing so while it felt better than laying on the couch, the minute I stopped it all came back down on me like a ton of bricks.


I'm just pissed that it's the first time I've got sick in the 5 years since I started training and racing.
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#8090429 - 02/12/15 04:01 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Offline
I PITY THE FOOL!
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Registered: 04/10/00
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Im not sayin its measles, but....











MEASLES!!!
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#8094570 - 02/16/15 11:49 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Design Offline
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Registered: 12/11/02
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Loc: The OC
Keeping this thread going... \:D

Training over the weekend beat me up lol. Did a long run Friday night with an ultra-stiff IT band. Almost called it quits within 30 minutes but managed to carve out 14 miles @ 2:03:17. IT band loosened up around mile 5. Those first few miles SUCKED but glad I stuck it out.


Yesterday I did a fast 10 miler @ 84:05 (mile 1 and 10 were slow). This workout was tough as I've never run a full 8 miles at a 10K pace in training. And that resulted in some grueling PT this morning to work the IT band. I have a tempo run Tuesday, a moderate 8 miler Thursday, and my big 20-22 miler Friday.



Feeling wrecked but the results have been strong. Looking forward to starting my taper next week.
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#8094679 - 02/16/15 01:08 PM Re: Running/Cardio Thread [Re: Design]
Lividentity Offline
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Registered: 07/14/04
Posts: 1302
Loc: Gehenna
I also did a 14 miler this weekend, mine was yesterday and did 14.5 in 2:31, supposed to be a recovery run and went well. Glad I wasn't racing you. ;\)

You gotta be careful with the IT band issue though. Make sure to work it out and hopefully it doesn't get worse! Usually that sort of stuff gets worse on race day and fine normal days, lol.

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#8094757 - 02/16/15 02:04 PM Re: Running/Cardio Thread [Re: Lividentity]
Design Offline
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Registered: 12/11/02
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Good advice man. I've been doing a lot of foam rolling, icing and stretching. It seems to help prevent things from getting worse. I think Friday's PT appt prior to my long run caused things to stiffen up without allowing sufficient time for recovery. By contrast, yesterday's run felt much better, being I had 36 hours off the IT band.
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#8095031 - 02/16/15 04:48 PM Re: Running/Cardio Thread [Re: Design]
Lividentity Offline
Major Member


Registered: 07/14/04
Posts: 1302
Loc: Gehenna
Maybe you should train on an ElliptiGo! I can't give much advice as I only had IT band issues when I first started running, once I got more adjusted to it it went away.

Lately I have noticed my right knee gets tight/frozen when running at times, where it is kind of sore without really hurting but almost feels like it doesn't have full range of movement, or something.

I can't stand foam rolling, I almost never do it, I have a few times lately with running more and with the knee being funky, so I dunno if it is helping or not though.

I hope for your sake your IT band acts normal at least until after the race! Do you wear a band for it at all?

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#8095190 - 02/16/15 06:38 PM Re: Running/Cardio Thread [Re: Design]
SJP0tato Offline
Member


Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
 Originally Posted By: Design
Keeping this thread going... \:D

Training over the weekend beat me up lol. Did a long run Friday night with an ultra-stiff IT band. Almost called it quits within 30 minutes but managed to carve out 14 miles @ 2:03:17. IT band loosened up around mile 5. Those first few miles SUCKED but glad I stuck it out.


Yesterday I did a fast 10 miler @ 84:05 (mile 1 and 10 were slow). This workout was tough as I've never run a full 8 miles at a 10K pace in training. And that resulted in some grueling PT this morning to work the IT band. I have a tempo run Tuesday, a moderate 8 miler Thursday, and my big 20-22 miler Friday.



Feeling wrecked but the results have been strong. Looking forward to starting my taper next week.


Nice! Sounds like you're pretty set, how long a taper do you have planned?

I had IT-band problems about a year ago, foam rolling my IT band helped, but only when I rolled diagonally on my leg too. Basically instead of laying just on my side and rolling, I'd try to roll on the IT band at a 45-degree angle facing the floor, and the ceiling too.

I saw the suggestion on a video once, where it was theorized it isn't really stretching the IT band with the foam roller that helps, but more loosening it from the underlying muscle/tissue. Dunno if there's any truth to it, but after a few weeks of following this routine my IT band problems went away & haven't come back.

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#8095257 - 02/16/15 07:00 PM Re: Running/Cardio Thread [Re: SJP0tato]
Design Offline
Post Master Supreme


Registered: 12/11/02
Posts: 11462
Loc: The OC
I believe my IT band issues are primarily from trying to work in a shoe lift during training. I just haven't given my body sufficient time to absorb the realignment as I continue to build mileage & intensity. You guys may remember I have a mild leg misalignment which is why I went to PT in the first place.

I am thinking (hoping) after this weekend things will start to improve. After Friday's long run I have 3 weeks where I do a mix of easy runs and less intense speed training. That continues all the way until the marathon in mid March.

I don't wear a band/brace but the diagonal foam roll sounds like a good idea.
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