"ElvisIsDead" <[email hidden]> wrote in message
"]news:[email hidden]...
Quoted message said:I have been running for a little over a year. I have slowly increased my mileage to get ready
for my first half marathon in January (ece.msstate.edufrostbiteOpen ↗). This is
my normal
schedule.
Quoted message said:Monday=rest, Tuesday=4.6miles, Wed=6miles, Thursday=4.6, Friday=rest, Sat=sometimes 4.6, sometimes
rest, Sunday=10miles. I try to run my long
runs
Quoted message said:around 9:15 miles. I have been on this schedule for several weeks. I
haven't
Quoted message said:really had many problems adjusting to it. Now that I am getting closer to the race, I am starting
to really hurt after my long runs. Everything
hurts
Quoted message said:on Mondays. Knees, achilles, feet. I feel that I stretch properly after my runs, but why am I just
now getting sore? I am going to take this week
off.
Quoted message said:It is easy since I will be traveling extensivley. Should I start back with my normal schedule next
week or ease back into it. I am not worried about speed, I am just tired of hurting.
One guess. Your body has no axe to grind, it tells it like is. Rest, massage, do some resistance
exercise at a light level as a form of recovery. Kick a soccer ball around a grassy field. Just as
it tells you it has had enough, it will tell you when it just has to go for a run. You may find
yourself running in supermarket aisles, dancing in the kitchen, etc. Ideally, you would reach this
state just prior to the HM. You might do this and little else strenuous for the next few weeks, with
a few short faster trots the weekend before the race, preferrably on grass. Then you need 13.2 rest
days after the race, as a rule of thumb.
If you don't, you might miss the HM completely with some kind of wear injury.
Do you do PNF/CA/CRAC type stretching or static stretching? After long runs when your muscles are
depleted, static stretching might contribute to soreness. PNF methods overcome the stretch reflex
and avoid stressing muscles further after the workouts. PNF=proprioceptive neuromuscular
facilitation, CA=contract-release, CRAC=contract=release, antagonist=contract. See: "Stretching &
Flexibility", Kip Laughlin, '99 ppk, e.g.
