sunday 27 july

[hot dog eating face off]

16 miles, really hot at the end.

[Richard21142]

5 mile tempo run

[Natasha]

4 miles.

[Handsome Jack]

10 good miles. Ridiculously humid.

[Rochey]

Ok I need to start posting more.

14 miles with the last four at tempo. The next six weeks will be ridonk here.

[kevin871]

11 miles in humid conditions. I was soaked by the end.

[Belgian Lace]

Swapped a long run for a really long bike ride. My ankle thanked me the whole way.

[caito]

14 miles.  Rain & little thunder.  Run felt great though...could have kept going.

[Arrojo]

8 miles in the rain.

[Fast Eddie]

30K. Sunny, hot, but not humid on the Toronto waterfront.

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[CheryG]

An hour on the Kingdom Trails, lots of singletrack, lots of hills.  No idea as to the mileage.

[Ice Cream]

11 miles

[siamesedream]

Warm up of 10 minutes.


6 x 800 with 1:45 rest between repeats.

[Plugging Along]

Half marathon in just under 1:57. A season best by about 3 minutes.

My last two tries at long runs were pathetic. Two weeks ago I gave up at 7 miles when the hard rains hit, last week I gave up after 8 miles when I ran out of water and was dehydrating. This time the conditions were good and I pushed through.

Now if only the achilles tendon is only sore and not hurt I can think about true long runs of 15 or more. Otherwise it's time to bag the planned fall marathon and stick to halves and such.

Good miles everybody.

[Rochey]

PA, are you doing eccentric stretches?  Those are what fixed my achilles tendonitis last fall.

[RandMart]

... eccentric stretches?

I always say "I'm not wealthy enough to be 'eccentric' ... I'm just weird"

[Rochey]

Yes, you are weird.

[Plugging Along]

PA, are you doing eccentric stretches?  Those are what fixed my achilles tendonitis last fall.

I do almost no stretches at all. For speed work (paces in the 7 minute per mile range or faster, typically time trials for mile, 5k, 10k) I do leg stretches (hurdlers, butterflys, crossovers). But for slow and short stuff I don't even bother to stretch. For the long run I run 1/4 mile at about 9:20 pace, then it naturally improves to 8:45 pace except when I take a walk break, but usually fades back to 9 flat pace after about 8 or 9 miles.

It's been 20 hours since the run and the achilles is feeling better. This is the same foot that put me on the shelf for 6 months two years ago. Then it was a sharp pain, like plantar, running from the bottom of the heal on the back outside, heading up towards the ankle for 4 or 5 inches, probably caused by cheap shoes. Six months off then two days (yes, only two days) in a plantar night splint and it was completely ok. This pain was a general soreness in a different area of the achilles. I was hurting in several other areas after the run, but all of them were in the spots that usually hurt after a long run. Knowing the pain came from a good effort was actually comforting.

Most of my problem is that my weight is still above 230 lbs.