Even though the thunder and lightening were finished by the time we started, the wind and rains didn't let up until almost the end of our run. We were drenched from head to toe, but I don't think anyone melted (though I didn't do a head count when we got back!).
Week 11 calls for two 4 mile runs, an 8 mile run, and a long run of 16 miles. This Saturday, we'll repeat the 16 mile route we did today, and if you feel like you'd like to go to 18 miles, you'll continue from 4th Street (once you're up over the Stanford overpass) to Bunn Golf Course. There are several in the group doing a twenty mile run, and they'll be adding on the extra to the end of the route.
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Knocking Down the WallMost of us today felt pretty tired after the 16-18 mile run. Some of us were tired, but kept on running. Every time you push past the fatigue, you are better prepared to face the "wall" we all have heard marathoners talk about. Remember back to your first 5-6 mile runs when you really felt exhausted. Now many of us are completing these "easy" runs in the morning or even on our lunch hours. We haven't given up and we are preparing our bodies and our minds to go the distance.
But still, during the marathon, you may feel exhausted and simply quit running - at least mentally. Some people; who have hit the "wall" realized they might not meet certain time goals, or were discouraged that they had to walk more than they planned.
So what is this wall? According to the Non-Runners Marathon Trainer, hitting the wall coincides with the point of glycogen depletion resulting in inadequate blood sugar for the brain and inadequate carbohydrates for the muscles. The resulting sensation is described as total fatigue, exhaustion, and failing to maintain your regular pace. Factors that cause these sensations can be controlled in part by using energy gels and fueling properly before the run, staying hydrated, proper conditioning (this is why following a training schedule is so important, including cross training), and most importantly the pace at which you run the marathon. Running at a slower pace early on saves energy for the later, more crucial part of the race.
Remember, if your goal is to simply finish the marathon, the objective is not to run as fast as you can in the beginning, but to run comfortably. It is the last part of the race that determines success or failure. The is an old marathon saying that says, "the last 6 miles is the last half of the race." This week would be a good time to practice this theory!
I know there are several "experienced" marathoners in our group - have you ever hit the "wall" in your long training runs or marathons? We would appreciate your insight and advice.....
Keep on running and we'll see you on the roads...
Mary
btw - is there anyone interested in resuming Washington Park Thursdays? We could schedule our 8 mile run for that evening....
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I didn't melt, but man was I feeling those last 2 miles. By the way, I ordered a couple of bottles of biofreeze as soon as I got home. That stuff is great!
It's the best stuff out there that I know of. My best friend is a massage therapist and uses it, and so does the PT dept at our hospital. Right now, I've got my foot propped up with ice, biofreeze, and oh, yeah, a great glass of red wine from our local wine tasting event tonight.
I have a feeling that after the stunt I pulled at mile 4.5 - biofreeze is going to be my very best friend.
Glad to help you out!
Mary
Mary - I hope your foot's ok. The Half Wits Gone Wild are continuing their tradition of running through all sorts of inclement weather. We could probably get jobs at the post office...
I thought the last 3 miles would never end! That long, straight trail just kept going and going. I really had to dig deep to keep going. I had some skin burns this time, along with the usual blisters. (Gotta get the glide) I think I'm going to switch from 4 water/gatorade bottles on the belt to two and use the GU instead to lighten the load.
Mary R, what stunt do you speak of at 4.5? Did you fall?
Mary F, Patti, Jeremy, Jessica, thanks for the company out there. Patti, how did you fare getting back? Missed you at the end. :-(
On the Wed. Wash. park runs, I'm planning to go out there more now that Abe's is over. I hope you guys keep going, its nice to see lots of familiar faces out there.
I'm not sure what I did to my foot, but one minute I was running at a great pace and the next minute I couldn't bear weight on my foot. I thought cramp, but it just wouldn't stretch out. I don't remember twisting it or stepping in a hole, but I do know I'm over 300 miles on my shoes - the new ones just haven't come in yet.
I almost called in quits, because I couldn't walk without a sharp pain in the arch and along the outside edge of my foot. But after walking for about 1/4 mile we started jogging (because I didn't want anyone who was driving on Route 4 to see us walking!). The pain lessened while I was running, but by the time I was done I knew I had probably strained something. Thanks Lori and Ron for sticking it out with me until I could get back up to speed. This is one very important reason why we shouldn't be out there alone for long runs, or at the very least carry identification.
I just figured if I have a problem like that during the marathon, I'm going to have to keep going one way or another, so this was a good day to practice mind over body. But I don't want to push it for a few days, 'cause that will really screw things up.
For about five minutes, my mind took over and all these negative thoughts starting creeping in about how was I going to finish all this if I were injured? Then I remembered, just take it one step at a time. Get through today's run and not focus on anything other than the experiences of running in the rain (which, by the way - I really love to do!).
Jenni - it was Thursdays you meant, right? We'll do an 8 mile run - I'll map something and post it online..
One last thing. There are several of you interested in forming another hospitality team for Chicago. Someone needs to take charge and get you guys all registered. TEams of 6 are $150 and give you access to some great benefits. Jenni? HOw about you?
Okay - here's a route for Thursday's 8 miler - starting at 5:30 p.m.
Note the map starts at Panera, but we'll start at Washington Park and head south on Park Street towards Panera to start the loop.
Any takers?
Washington Park/Panera West Loop
Yup, I'll do it. I just need a list of interested parties. Email me your vitals to bluedogdesigns@netscape.com and I will do the rest.
This Thursday I can't run with you guys, I have a thing at my daughter's school that evening.
Mary - speaking of shoes, were you able to find Alchemy 5s? I'm about due for a new pair too and am wondering about switching to the 6 that came out in July.
I'm switching to the 6's. Derek at the running center says there is not a whole lot of difference. His price (with the srrc discount beats online pricing)
Here's the review from www.roadrunnersports.com
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MIZUNO® WAVE ALCHEMY 6
Replaces: Wave Alchemy 5
What's NEW: The Wave Alchemy has evolved in its last two seasons and is now established as a workhorse shoe for many runners. It fits a wide variety of feet. It corrects over-pronation without too much control and doesn't feel like you're wearing bricks. Its lightweight feel is what keeps runners coming back for more. And don't worry, there were minimal changes to the upper so you'll get the same great fit as you did with the 5.
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I would get them within the next two weeks so you have time to road wear them before the big run! I like this shoe because even though it's a moderate motion control shoe, it's pretty lightweight. PLUS, I like the color of the 6's better (brighter blue accent). It looks like it's added a band from the heel to the forefoot, which should help if your heel slips forward at all like mine does (causing my toenails to fall off!)
Thanks, Mary, I'll check them out at the running center. Had a little bit of heel slippage like you described, but after knee and ankle issues with every other shoe I have tried, that's something I can live with.
That's exactly why I switched and I've been injury free (until yesterday) for almost four months!
OKAY GANG - WE'VE GOT A HOLIDAY WEEKEND AND SOME PEOPLE CAN'T RUN SATURDAY, BUT CAN RUN SUNDAY THIS WEEKEND. I'm going to switch my run to Sunday morning with Jessica and invite anyone who would rather run on Sunday to join us. Same time, same route as the Saturday folks - same bagels and coffee at Panera.
I will not be in town to run this weekend. Plan on doing my long run Friday morning, around 6:00, if anyone's interested. I'm going to try 18 on the trails. It won't be as much FUN as Saturday. You can't beat the group thing. I know if it had not been for everyone, I would have turned around at mile 2!
I hope when I get back to start meeting at the Park with everyone at least once a week, as work allows.
Can't wait for Xochimilco nights!
Mary F - Have fun in Aruba!!!!
I hope to. It will be nice to have some R & R. The island is only 16 miles, after Saturday, I think I can run the entire island!
There is a group of us who will be running the trail on Sat. We will be running 18 and 20 leaving from Panera at 6:30. For those of you who are scheduled to run 18 you will turn around at the trail bride that runs over Plumber street (this is right past Piper Glenn Golf Course). We will have water at the trail head and also at Woodside so that way we will have water 4 times. For those who are running 20, we will run to Casey's in Chatham and bring Iron Bridge Rd. back to Woodside and then bring the trail back to Panera.
We decided to do the trail instead of the same route so we can run on different terrain. This terrain, minus the tall buildings and the 40,000 other people, will mimic Chicago.
Looking forward to seeing everyone Saturday and don't forget your fuel belts and Gu.
I'm getting tired of that same route so the trail sounds perfect.
See you Sat. at 6:30 with the rest of the Sat. group.
If I understand the course right it will most definitely be safer. The only tight part will be getting from the trail to Iron bridge road in Chatham. That Walnut street is pretty tight with not much shoulder. But there are a few side streets you could take and some sidewalks after you get to Casey's. Iron bridge road itself has a nice sized shoulder that it is possible to run on most of the way.
Mary R:
It's called Plantar Fasciitis...commonly called heel pain, but it also happens in the arch. For more info check out this page: http://www.aafp.org/afp/20010201/467.html
Same thing happened to me when we were training for Indy. On our last long run (the 14 miler) before Indy, I was running along great at about mile 12.5 and the next step my arch was in pain. I had heard about plantar throughout my running career but never experienced it.
Here's my recommendations:
1. freeze a water bottle and roll it under for foot for massage and icing.
2. stretch your foot by holding your toes back.
3. check out The Sock (seriously...though I have never tried it, I heard it is great). www.thesock.com
4. Rest.
It is a very common injury, especially when you are increasing your mileage, but I was able to go out and run a half marathon PR two weeks after I first was hit by it...it still bugs me a little though.
Hope that helps.
Tim - thanks a bunch. I just happened to have a frozen water bottle in my car Saturday and sat at Panera rolling my foot on it! I noticed tonight that it's tight, but the pain is minimal. My foot just feel like there's a tight band around it. I'm headed out at 5:30 a.m. tomorrow morning for a slow 4 mile run on the Great River Trail up here in Fulton, Illinois. It poured rain all day today and was stuck in prison until after 6pm tonight so I'm itching to run! Amazing that 48 hours without running leaves me kinda crabby!
And, I'm all for the trail. A couple people told me they DIDN'T want to run the trail, and then mapped out the route we had last week, so I assumed they still didn't want to do the trail.
So ignore my previous posts and let's just plan on the trail for both the Saturday and Sunday groups this weekend (still at 6:30 a.m. both days).
See y'all on the road!
Mary R.
Pamela,
What is the route you guys are doing? I dont run the trails that much. I just usually run till my watch says stop.
We are running the trail that goes from the carwash (In Springfield, across the street from Miriah's restaurant)all the way to Chatham and back. We are going to start at Panera and then hit the trail. The trail goes all the way to Chatham and back and is only 19 miles so we needed to add a mile. That's why we are adding the part where we run to Casey's (also, if you need to use the restroom) and then run down Park street(which is the road that runs along side of Casey's)and then hit Plumber (take a right)to Ironbrige (take a left, also called Gordon drive at some point.) Gordon Drive/Ironbridge hits Woodside and that's where we will meet the trail again.
We thought it wouldn't be so boring if we mixed it up a bit on the way back instead of just taking the trial back to Panera. We need to keep our minds entertained so we don't think about the "Big 20" miles. We just need to think, it's only two more miles than last week.
Hope you can make it, the more the merrier! Misery loves company, lol, just kidding. I have to keep positive, can't have that negative attitude. Choo, choo.... I think I can, I think I can!
Pam - can you map this on the usatf site for me? A visual might be helpful for those of us who don't know the route well. Send me the route and I'll make a post with the official link.
Thanks for the info about the run...yes a map link would be great.
Russ - quit giving me grief - just trying to maake sure everyone has what they need, D.A!
I understand the 18 mile, just wasn't sure on the 20.
Uh, Russ - what did my link say about today's run? Leaving from where?? Hmmmm??? D.A.! LOL!
Hey all, I wasn't sure if anyone was going to do the Thursday route, so I took off on my own tonight.
Let me know if you want to do scheduled Thursday runs and I'll wait for you, okay? It was a great night to run - lots of runners, walkers, and bikers at the park! See you all this weeekend!
If you're running with Jenni, Jessica, or myself on Sunday let me know so we'll be sure to wait for you and can plan water stops.
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