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Chris's Micro

castallocastallo
in Coaching Forum 🧢
Signed up for the Hollywood Half for this Saturday.
How am I supposed to pace for this? Use my last vdot score and the chart?

Comments

  • Coach PatrickCoach Patrick
    Chris - we have a whole page in the Resources / Wiki area on running and that includes pacing guidance for marathons and half marathon distance.
  • castallocastallo
    In week 16 of IM plan, went thru camp weekend and did my long run today. Volume has brought on some knee tendonitis that sets in after running for an hour or so, which has also brought on some achilles pain. Nothing sharp, feels like its just from overuse and that I need to find some rest for it before it becomes really serious.

    Thinking I should drop Friday run and possibly Saturday pre-bike run. Hoping by then I'll be able to ride this weekend.

    Thoughts?
  • Coach PatrickCoach Patrick
    Chris, yes totally. No need to run / ride hard this week...it's all about recovery. Even on the weekend, you can just ride it out not hard. Let's give those knees some time to rest and also plan on some recovery stuff...foam rolling, stretching quads, hammies, calves, etc!!
  • castallocastallo
    Thanks Patrick

    I ran Tues intervals and achilles was sore rest of day. Feels like if I do long run on Thurs it will cntinue to be sore or possibly make it worse. Feels like I should skip long run this week, continue to bike & swim, and just stretch the achilles and give it time to heal. Then tpget back to some short runs mid next week. Am I really screwing up the plan here? Do i need to do some low impact elliptical to replace what Ill be missing?
  • Coach PatrickCoach Patrick
    Chris –

    I agree – there is no benefit to running right now. in fact, if you continue to beat up on your Achilles tendon you might not be able to run very well on race day. I am officially putting you in run jail. This means no more actual running for a week. Replace the interval runs and the long run with time on the elliptical. You can break that time up by moving to a stationary bike for short increments. No runs right now. Spend your evenings using the foam roller on your calf muscles and doing light self massage to the Achilles.

    After your swim workouts, you can spend 10 to 15 minutes doing some water running. You do not need a belt to do this, simply find a place in the pool and start running with an exaggerated leg motion as if you are high-stepping over obstacles. Let's see how you feel again seven days.
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