|
[QUOTE]On November 08 2018 04:37 NonY wrote:
[QUOTE]On November 08 2018 04:00 L_Master wrote:
[QUOTE]On November 07 2018 03:51 NonY wrote:
It was 68 at the start and 70 at the finish and 90%+ humidity. I also kinda cruised it in instead of pushing hard until the end. I was running solo and was not really "feeling it" with all the turns frustrating me and the heat that I wasn't used to so I slowed down a good bit in the last few miles. I had this same problem in some previous races so I really need to focus up at the end and suffer to earn the PR.
I think I will probably target around 31:15. If I happen to run a little under 31:00 pace in the first few miles and it doesn't feel crazy, I'll go with it and push for sub-31. 31:00 is apparently equivalent to a mid-1:08 so I'm not sure I want to plan on that just yet. But I do think I'm in sub-70 shape so trying to get under 31:30 is reasonable.
I'm sick right now though and taking a few days off so I hope my fitness doesn't dip.
I'm gonna go for it at a local turkey trot so November 22. There might be one guy to run with. There's a guy that wins every year who cruises a sub-32 but I'm pretty sure he's capable of faster if he has someone to race.[/QUOTE]
Woof, that humidity sounds awful.
Conventional wisdom in racing is that it's dang hard to PB running from the front unless your name is Kipchoge or Ayana. Running in a group, especially chasing someone, can work wonders. At your level, finding people to run with at smaller races is not guaranteed. Fingers crossed the Turkey Trot ace shows up!
|
I'm in full frustrated mode right now. Saw the doctor a few weeks ago, got a 10 day couse of Amoxcillin + Clavulanate, sinus infection went away. Felt great the last few days of that and the next four or five days. Got in some good rides.
Then bam. Started to feel it over the weekend and am back to sinus hell. Okay, that's a little strong, but it's constant feeling of moderate fullness in the face, occasional headaches, feeling "on the edge of being sick", and some fatigue. It's enough to not feel up to hard training, and I'm not sure if I should ride.
Back to see the doc again, probably a different antibiotic course this time and go from there...hopefully AB#2 will take care of it. Would be nice to get back to training. Not in panic mode yet...but if I end up losing another month we'll be getting there.
|
LuckyFool gets after it in the half today in about two hours in Richmond. Get it man!!
|
1:34:32!!! 9 minute PR! Such an amazing run, I had a near perfect race, started hurting around mile 10.5/11 and couldn't quite slam the second to last mile, but I flew down the downhill finish to finish strong. I'll write up a full report and link it here when I post it. For now I'm enjoying this, L_Master = great coach. 
Edit: I also managed to beat my buddy/training partner which had never happened in our 4 years of training and racing together. I could tell he was a bit surprised when I passed him at the halfway point haha, definitely motivated me to keep pouring it on throughout the second half.
|
8751 Posts
|
Yea man, that was a killer race. The execution on that was absolutely fantastic!
|
Wrote about it on my blog, talked a lot about my training leading up to it too http://rgriesemer3.blogspot.com/2018/11/2018-richmond-half-marathon.html
And now to enjoy about a month off, nothing but easy running till January then start building for my goal spring race likely the Cherry Blossom 10 miler. I may be messaging you around the end of December L_Master 
By then I’ll also know if I got into the Chicago marathon...
|
On November 15 2018 13:55 LuckyFool wrote:Wrote about it on my blog, talked a lot about my training leading up to it too http://rgriesemer3.blogspot.com/2018/11/2018-richmond-half-marathon.htmlAnd now to enjoy about a month off, nothing but easy running till January then start building for my goal spring race likely the Cherry Blossom 10 miler. I may be messaging you around the end of December L_Master By then I’ll also know if I got into the Chicago marathon...
Now that's a race report! Even Bonham's can't compete :O
From a purely running standpoint, I think 2 months is on the long side. A little recovery time is good, but 2 months is definitely enough to move backwords a bit. If holidays are going to be busy, or you absolutely need 2 months away from structured training mentally, I would still try to have 1-2 days in December where you do some sort of unstructured harder efforts.
And yea, feel free to message me!
|
Starting riding my bike again about 3 months ago, after having stopped for 1 year and 3 months due to the most annoying knee injury, and I'm finally feeling confident that I'm going to put this injury behind me.
Short-story is I started having some discomfort in my knee which turned into some pain and then turned into constant 24h pain. Not super intense but enough to make my brain think about it non-stop and drive me crazy, and it would get worse with any form of exercise. After some months of physio, medical exams and no conclusive diagnosis I said fuck it I'm not gonna keep spending hundreds and see no results, so I decided to just let time heal it. And now although I still feel some occasional discomfort I can ride again.
So far I've been slowly increasing mileage and I can manage to do 100km+ rides though I have to keep myself from overdoing and blow everything. First month was terrible, felt like a snail, a really slow snail. Fortunately my weight didn't increase, I actually lost ~2kg though my body fat did increase a bit, but now I feel so much better. My fitness is slowly coming back, I've done some lovely rides and I'm looking towards 2019 and to start training properly somewhere in the first half of the year, when I feel it's safe to put some harder efforts, and maybe even doing 1 or 2 races latter in the year. I'd also like to do a little of running but nothing fancy, just a few easy runs to get used to it again.
Just wanted to share a bit since I also enjoy reading about my fellow TL athletes
|
On November 15 2018 16:54 L_Master wrote:Show nested quote +On November 15 2018 13:55 LuckyFool wrote:Wrote about it on my blog, talked a lot about my training leading up to it too http://rgriesemer3.blogspot.com/2018/11/2018-richmond-half-marathon.htmlAnd now to enjoy about a month off, nothing but easy running till January then start building for my goal spring race likely the Cherry Blossom 10 miler. I may be messaging you around the end of December L_Master By then I’ll also know if I got into the Chicago marathon... Now that's a race report! Even Bonham's can't compete :O From a purely running standpoint, I think 2 months is on the long side. A little recovery time is good, but 2 months is definitely enough to move backwords a bit. If holidays are going to be busy, or you absolutely need 2 months away from structured training mentally, I would still try to have 1-2 days in December where you do some sort of unstructured harder efforts. And yea, feel free to message me!
Yeah 2 months off is alot, I've already been getting a bit of an itch to start getting back at it. Probably going to at least keep up 1-2 days a week of harder running starting back up in a week or two and keep up 25-30 miles a week so I get to January with a decent foundation for the next build.
|
Had a bone scan on my foot today, which involved the following:
- Get to hospital at 7:20am. Get injected with solution of radioactive phosphates (the medical technician said the radioactive element was technetium, which I guess is the lightest element with all-radioactive isotopes).
- Have gamma camera (big heavy imaging machine) take series of images of my feet. The radioactive tracer circulates right away, so the gamma camera can "see" my circulatory system with no delay.
- Go away for 2.5 hours.
- Come back and phosphate tracer has now been absorbed by bones. Second, longer set of pics taken with gamma camera.
Now I've gotta wait about a week for the radiologist to review the images. Then (I think?) I need to see my family doc again to review the results. Then, if I do have a stress fracture, I'll probably have to wear an air cast for a month.
So who knows, it might be January by the time I'm out of the cast. Luckily I'm enjoying doing intervals on the stationary bike.
Still, this is a little demoralizing, if I'm honest. I've now not run a marathon since 2015, and haven't done any fast running (by my modest standards, at least) since 2016. It will be 2019 before I'm ready to run again, and 2020 (at least) before I can run fast. Starting to wonder if the window on 2:2x has closed for me. I still love running and plan to do it into old age, but it's tough not to think that my days of setting PBs might be over.
|
On November 30 2018 09:26 Bonham wrote:
Had a bone scan on my foot today, which involved the following:
- Get to hospital at 7:20am. Get injected with solution of radioactive phosphates (the medical technician said the radioactive element was technetium, which I guess is the lightest element with all-radioactive isotopes).
- Have gamma camera (big heavy imaging machine) take series of images of my feet. The radioactive tracer circulates right away, so the gamma camera can "see" my circulatory system with no delay.
- Go away for 2.5 hours.
- Come back and phosphate tracer has now been absorbed by bones. Second, longer set of pics taken with gamma camera.
Now I've gotta wait about a week for the radiologist to review the images. Then (I think?) I need to see my family doc again to review the results. Then, if I do have a stress fracture, I'll probably have to wear an air cast for a month.
So who knows, it might be January by the time I'm out of the cast. Luckily I'm enjoying doing intervals on the stationary bike.
Still, this is a little demoralizing, if I'm honest. I've now not run a marathon since 2015, and haven't done any fast running (by my modest standards, at least) since 2016. It will be 2019 before I'm ready to run again, and 2020 (at least) before I can run fast. Starting to wonder if the window on 2:2x has closed for me. I still love running and plan to do it into old age, but it's tough not to think that my days of setting PBs might be over.
How old you are again?
I know it's easy to be bummed in the moment, but unless you're over 35 or something if you can figure out the health...then you're good and can make a good run at it. The only thing you really have going against you is the fact those PRs came after pretty solid 100mpw focused training for a length of time. Barring major mistakes in training or obvious things holding you back (poor diet, too much weight, really poor sleep, etc.) your days of making 5' jumps in a training cycle probably have closed.
Also on the plus side is that there is no guarantee you have Sfx. Fingers crossed.
On the other side of the coin, there is always the option to move towards the bike and set PRs for years to come there and just enjoy running for running without the stress of injuries and similar.
|
On November 30 2018 09:59 L_Master wrote:Show nested quote +On November 30 2018 09:26 Bonham wrote:
Had a bone scan on my foot today, which involved the following:
- Get to hospital at 7:20am. Get injected with solution of radioactive phosphates (the medical technician said the radioactive element was technetium, which I guess is the lightest element with all-radioactive isotopes).
- Have gamma camera (big heavy imaging machine) take series of images of my feet. The radioactive tracer circulates right away, so the gamma camera can "see" my circulatory system with no delay.
- Go away for 2.5 hours.
- Come back and phosphate tracer has now been absorbed by bones. Second, longer set of pics taken with gamma camera.
Now I've gotta wait about a week for the radiologist to review the images. Then (I think?) I need to see my family doc again to review the results. Then, if I do have a stress fracture, I'll probably have to wear an air cast for a month.
So who knows, it might be January by the time I'm out of the cast. Luckily I'm enjoying doing intervals on the stationary bike.
Still, this is a little demoralizing, if I'm honest. I've now not run a marathon since 2015, and haven't done any fast running (by my modest standards, at least) since 2016. It will be 2019 before I'm ready to run again, and 2020 (at least) before I can run fast. Starting to wonder if the window on 2:2x has closed for me. I still love running and plan to do it into old age, but it's tough not to think that my days of setting PBs might be over.
How old you are again? I know it's easy to be bummed in the moment, but unless you're over 35 or something if you can figure out the health...then you're good and can make a good run at it. The only thing you really have going against you is the fact those PRs came after pretty solid 100mpw focused training for a length of time. Barring major mistakes in training or obvious things holding you back (poor diet, too much weight, really poor sleep, etc.) your days of making 5' jumps in a training cycle probably have closed. Also on the plus side is that there is no guarantee you have Sfx. Fingers crossed. On the other side of the coin, there is always the option to move towards the bike and set PRs for years to come there and just enjoy running for running without the stress of injuries and similar.
I'm 31.
I know, theoretically, that if I string together a few years of good training I still have a shot at challenging my PBs. But those uninterrupted years of training are hard to come by. In 2016 my Chicago marathon plans were derailed by hip and knee issues. I lost most of 2017 to an Achilles tear, and now it looks like a broken foot will be the signature ailment of 2018. Running appreciable mileage while not getting injured is proving a tough needle to thread.
Anyway, I appreciate you striking the note of optimism. As you point out, all is not yet lost--and it never will be, really. We all come to a point when our best times are behind us at some point in life, and there's still much enjoyment of running to be had after this happens.
|
On November 30 2018 09:26 Bonham wrote:
- Get to hospital at 7:20am. Get injected with solution of radioactive phosphates (the medical technician said the radioactive element was technetium, which I guess is the lightest element with all-radioactive isotopes).
- Have gamma camera (big heavy imaging machine) take series of images of my feet. The radioactive tracer circulates right away, so the gamma camera can "see" my circulatory system with no delay.
- Go away for 2.5 hours.
- Come back and phosphate tracer has now been absorbed by bones. Second, longer set of pics taken with gamma camera.
Firstly, I hope your injury is not as serious as you think and are able to get back to running soon. Secondly, I actually work for a physics lab (not the add-on :p) that has an area on site that produces Tech-99 and ships it out to the hospitals nearby. The half-life is only 6 hours so it can't go very far but a few hospitals are starting to get small cyclotrons (a type of particle accelerator) that are able to produce these isotopes for medical imaging scans. Tech-99 is so ubiquitous not because it is the lightest radioactive isotope but because it produces the least amount of radiation exposure out of the possible radioactive isotopes that can be used for these types of scans. It is the most used medical isotope in the world. It used to be produced from enriched uranium targets (after a few decays and reactions) but now these small cyclotrons (about 5m diameter) have largely replaced them.
|
On December 02 2018 13:16 tagliatelle wrote:Show nested quote +On November 30 2018 09:26 Bonham wrote:
- Get to hospital at 7:20am. Get injected with solution of radioactive phosphates (the medical technician said the radioactive element was technetium, which I guess is the lightest element with all-radioactive isotopes).
- Have gamma camera (big heavy imaging machine) take series of images of my feet. The radioactive tracer circulates right away, so the gamma camera can "see" my circulatory system with no delay.
- Go away for 2.5 hours.
- Come back and phosphate tracer has now been absorbed by bones. Second, longer set of pics taken with gamma camera.
Firstly, I hope your injury is not as serious as you think and are able to get back to running soon. Secondly, I actually work for a physics lab (not the add-on :p) that has an area on site that produces Tech-99 and ships it out to the hospitals nearby. The half-life is only 6 hours so it can't go very far but a few hospitals are starting to get small cyclotrons (a type of particle accelerator) that are able to produce these isotopes for medical imaging scans. Tech-99 is so ubiquitous not because it is the lightest radioactive isotope but because it produces the least amount of radiation exposure out of the possible radioactive isotopes that can be used for these types of scans. It is the most used medical isotope in the world. It used to be produced from enriched uranium targets (after a few decays and reactions) but now these small cyclotrons (about 5m diameter) have largely replaced them.
Whoa, far out! What a coincidence that you work in a lab that makes this stuff! The internet is pretty wild sometimes. Thanks for the insight. The medical tech who did my scan mentioned that they had a way of making the stuff on hospital grounds, so I assume they must have one of these small cyclotrons you mention.
Has this new way of making tech-99 solved the shortages that used to arise with enriched uranium? I remember those used to be much in the news but it seems to have gone quiet.
|
On December 03 2018 07:54 Bonham wrote:
Whoa, far out! What a coincidence that you work in a lab that makes this stuff! The internet is pretty wild sometimes. Thanks for the insight. The medical tech who did my scan mentioned that they had a way of making the stuff on hospital grounds, so I assume they must have one of these small cyclotrons you mention.
Has this new way of making tech-99 solved the shortages that used to arise with enriched uranium? I remember those used to be much in the news but it seems to have gone quiet.
For the most part, yes it has. I think the accelerator production method has spread far enough that most large hospitals or radiotherapy centres use it. The old Uranium method was used to give an isotope of Molybdenum (99Mo) that did not occur naturally, and then that was shipped in a shielded vessel to where it was needed, and the Tech-99 was extracted chemically on site at the hospital. The accelerator method uses a different isotope of Molybdenum (100Mo) that does occur naturally as a target that is hit with protons to produce the Tech-99 isotope. I am not directly involved in this area of the lab, but I have learned a fair bit about it by proximity and my own research into it as I think it's interesting and important.
Bonus Facts: The area of the lab I am involved in is a prime candidate for large scale Actinium-225 production. 225Ac is a very promising cancer treatment that uses alpha emission to kill cancer cells. The difficult part is separating the end product so you are left with (mostly) only the 225Ac isotope and not the 227Ac isotope, which has a much much longer half life and will stay in the body producing more radiation that can cause new damage and cell mutations. But once the separation method has been figured out (there are quite a few places working on this that can also produce this isotope), we can make quite a lot of 225Ac. The production method uses leftover protons after other science experiments' targets to hit a Thorium target and can end up producing about 100-200% of the current global 225Ac output.
|
Back to running now. I participated in my first cross-country race on saturday and oh wow was it ever fun! The course was about 500m short of the advertised 10k but I finished in 40:15 which was good enough for 15th overall out of 148 runners. It rained for much of the past week but race day was clear, sunny and brisk. The course was 2 laps of a ~5k circuit with a beach section, grass, mulch trail, muddy hill, short wall, 100% mud and water section in the brush, and the "Puddle From Hell" which was about 50m long for the width of the path and gradually deepened from ankle to knee depth. Afterwards the race director remarked that the course was "a little dry this year". By far the slowest section was the beach. The first lap I didn't find it so bad but on the second lap with weaker legs and more roughed up sand combined with a rising tide made this really tough. The water section was for sure topped up by the race organizers beforehand but looking at past years I think we got off a little easy.
This race also had many middle and high school track / cross-country kids competing (mostly in the 5k, which if I raced instead I could have won....) which was awesome to see. I felt a bit jealous as my high school didn't have any sort of track program despite having the only track in town. Post-race there was pizza, soup, granola bars, bagels, fruit and most importantly showers. 10/10 would do again.
Also I had to go to work afterwards, not right after thankfully, but close enough that I went straight there with a sushi takeout stop for dinner later. This meant that I biked to the race, biked to work, then biked home for about 32km of relaxed cycle commuting along with the 10k race. I did some aggressive foam rolling last night but woke up with very sore calves. Some more foam rolling in the morning and the legs were feeling pretty good for my ride in to work again today. Generally I don't really push hard when I bike in to work, but I wouldn't say I slack off much either, although I did consciously try to take it a bit easier yesterday and today.
|
Stress fracture confirmed! 4th metatarsal joint. Kind of annoyed with the medical/physio advice that brought me to this point and took three months to diagnose it, but at least I can start healing properly now. It's good to have a diagnosis and clear path forward.
Wearing an Aircast as I type this, with crutches leaning against my desk. Luckily I'm told you can bike with an Aircast on so I'm looking forward to the ol' 7x3' @10k effort later today.
Thanks for the good vibes, L_Master and tagliatelle. I'll be back out there before too long in the grand scheme of things.
@tagliatelle, that sounds like a fun XC race! Do you have any plans to try another one? I should give XC a go at some point, I think. I have a pair of spikes somewhere I've never really used, but it seems like a fun time. Maybe when I'm out of this dang boot we could do a race together!
@L_Master, did AB#2 do the trick?
|
On December 07 2018 06:55 Bonham wrote:
Stress fracture confirmed! 4th metatarsal joint. Kind of annoyed with the medical/physio advice that brought me to this point and took three months to diagnose it, but at least I can start healing properly now. It's good to have a diagnosis and clear path forward.
Wearing an Aircast as I type this, with crutches leaning against my desk. Luckily I'm told you can bike with an Aircast on so I'm looking forward to the ol' 7x3' @10k effort later today.
Thanks for the good vibes, L_Master and tagliatelle. I'll be back out there before too long in the grand scheme of things.
@tagliatelle, that sounds like a fun XC race! Do you have any plans to try another one? I should give XC a go at some point, I think. I have a pair of spikes somewhere I've never really used, but it seems like a fun time. Maybe when I'm out of this dang boot we could do a race together!
@L_Master, did AB#2 do the trick?
Hehe keep on keepin on Bonham! Crush dem intervals for now and good luck getting back on two legs!
As for AB...sorta....
Went away, came back, and is back but at a lower level. I wake up with a post nasal drip meh feeling through and feeling shitty but after I'm up for an hour I feel 95% of better. I'll probably curtail my training a bit but whatever I have no is manageable and I think I can train on it. Maybe not killer workouts, but enough for this time of year.
|
Damn that sucks Bonham I hope you make a speedy recovery. Ever since I started following you on strava (maybe 2014/2015 timeframe) you have been a major inspiration for me. Makes me appreciate the fact that other than some minor aches and pains I haven’t really had any serious injuries running over the five years I’ve been at it. Granted I’m not running 100 miles a week lol but next year might be my biggest yet. Waiting to see if I get into Chicago I think the drawing happens in a week or two.
|
|
|
|
|
|
EPT
