Hooray, it’s a long weekend and good news!

Do you have big plans for the long holiday weekend?  I’ve got a variety of things going on here – races, a visit to the fair, end of summer cookout… and I finally had a good “long” run!

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Yep, this run actually warrants a post of it’s own.  It was my first double digit run since the Mohican Trail marathon in June!!  My training plan for the Columbus half marathon actually had a 5K race this week, so I had to modify it since I’m not going to race anything fast as part of my “trying to recover” plan.  You might remember that last week my “long” run was a bit nerve wracking for me and I was afraid to leave the safety of my house.  Since those 8 miles last week actually worked out well, I decided it was time to hit the trail.  Ah trail…. I’ve missed you!!!!

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When I need to do any distance running I like to run on a trail by my house.  You can get in 19.5 miles and it’s an out and back route (my favorite!).  It’s by the river and so pretty!

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Alan always corrects me because “long run” for marathon training plans start out at 18 miles.  Well, for my half marathon plan, I consider anything on the weekend a “long” run!  I decided to run 10 miles.  And given the 13.1 race distance, 10 miles really is a substantial run.  So there you go, it’s my long run.

I was pleasantly surprised to be experiencing no “pain” on this run.  I did feel a bit of tightness, or maybe numbness, still reminding me that something was there, but nothing I would even complain about.  That made me super happy!  Woohoo!  Oh look, my earbuds were out of control!!

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I kept the pace nice and comfortable and never checked to see what my pace was.  I didn’t want to get excited or disappointed with it.  The pace did not matter.  What did matter was that I am running and enjoying it!! :)  That deserved another jump.

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I had a goal of seeing some wildlife on my run, and guess what?  Around mile 8 I saw it…. a chicken!!  I’ll take it.  Better than nothing.  He was super cute – and speedy!

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After my run I made a trip to Starbucks and got the venti size!  With all of this fanfare, you’d think I just ran 22 miles.  But seriously, it was an accomplishment for me.  Celebrate every achievement!

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If anyone out there is having issues with high hamstring tendinopathy, I thought I’d just share what I have changed in my routine lately, and what seems to have been working for me:

  1.  Taking it easy.  Run one day, rest the next.
  2. Keep it slow – no speedwork or hills, and don’t care about the pace.
  3. Take shorter strides.  Try to keep my feet underneath me when I land and not in front of me.
  4. Do glute and hamstring strengthening exercises!!

I found a video of some exercises and I have been doing them on the day that I run.  These remind me a lot of the MYRTL exercise plan because they make my butt BURN.  Yes, those glutes are on *FIRE* when I do this video.  I started doing them everyday, but had to back off because it was too much.  I do this routine on the days that I run, so I can have a full day of recovery.  I honestly think it is working!!

Here’s the video:

So hopefully this is all a good direction and it will keep going!

Enjoy your weekend, and I’ll catch up with you later!!

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Q:  Do you have any weekend plans?

Q:  Do you have a favorite route for running?  

Q:  Have you ever done the MYRTL plan?  (killer, yes??)

7 Comments

    • haha – he called me on that one. So only over 15 miles is long. :) (ps, let’s go with whatever I decide it is!!) Thanks, I am happy that I was able to get it done, and actually enjoyed it!!!!

  1. Alan Willford

    Technically I said anything over 15 is a long run! 10-15 is a medium long run. And 30 is a really freaking long run.

  2. I haven’t really done MYRTLs. I do yoga a few times a week and think it helps big time though, with flexbility, core strength, and some cross training. Plus it’s a nice yin to the yang of running.

    Congrats on a 10 mile run and that is definitely a “long run”! It’s longer than your weekday runs and you’re only 3.1 away from the half once you run 10. I have run some half marathons where I only did one run more than 10 miles and had a great race, too. It’s not always about who runs the longest long run.

    Post run coffee is the best too!

  3. I tried not to die at the Boy Scout, and volunteered a few times at Olander….if we’re talking about this up coming weekend….NO! Finally….no plans!

    Living in the city there aren’t many options. I mean, I could run down Monroe street or Central to get to Wildwood, but it’s a small hike and would only be a few miles at WW at the point. So no, I just go around the neighborhoods trying to not get bored!

    I’ve started doing some of the MYRTL plan after you mentioned it. I plan to keep incorporating more. I have this mental thing about the only way to get to be a better runner is to just run, and nothing else. Whereas I know I need to work on core, glutes, etc and obviously lose some more weight. I’ll get there eventually.

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