Long Run problems - Triathlon Week

11-19-2004, 06:40 AM

I am trying to build my running miles up so I can do an 1/2 ironman in
June of next year. The only cycling I can do right now is indoors so I
was going to take this time to work on building up my running. But I
have problems with nagging problems on long runs with my lower legs. I
am trying to build to a point where I am doing a 1:30 long run maybe
once a week or every other week. I run my long runs at almost 9:00 mi
pace and if I was dong a 5-6 mile run I would be at about 7:30 pace.
For instance if I ran 6miles at 7:30, I usually don't have any lower
leg problems after but If I run a 8mi at 9:00, I have all kinds of
little nagging problems with feet,achilles,shins etc. Any suggestions
on what the problem could be? I almost think I am running "too slow"
or my form is not right for a "slow run" when compared to a faster run
which affects my footstrke and leads to injury but just not sure.

Thanks

Matt P

11-19-2004, 07:49 AM

Running more minutes can cause such problems if your body is not accustomed
to it. What was your weekly running program up till now? You say you are
trying to build up to 90 minute running. How long was your previous long
runs? The general suggestions are increasing the time (or distance for that
matter) by at most 10 percent monthly.

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"Matt Peeler" <[Only registered and activated users can see links. ]> wrote in message
news:4893fade.0411190640.146e2c74@posting.google.c om...
> I am trying to build my running miles up so I can do an 1/2 ironman in
> June of next year. The only cycling I can do right now is indoors so I
> was going to take this time to work on building up my running. But I
> have problems with nagging problems on long runs with my lower legs. I
> am trying to build to a point where I am doing a 1:30 long run maybe
> once a week or every other week. I run my long runs at almost 9:00 mi
> pace and if I was dong a 5-6 mile run I would be at about 7:30 pace.
> For instance if I ran 6miles at 7:30, I usually don't have any lower
> leg problems after but If I run a 8mi at 9:00, I have all kinds of
> little nagging problems with feet,achilles,shins etc. Any suggestions
> on what the problem could be? I almost think I am running "too slow"
> or my form is not right for a "slow run" when compared to a faster run
> which affects my footstrke and leads to injury but just not sure.
>
> Thanks
>
>
> Matt P

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11-19-2004, 08:20 AM

"Matt Peeler" <[Only registered and activated users can see links. ]> wrote in message
news:4893fade.0411190640.146e2c74@posting.google.c om...
> I am trying to build my running miles up so I can do an 1/2 ironman in
> June of next year. The only cycling I can do right now is indoors so I
> was going to take this time to work on building up my running. But I
> have problems with nagging problems on long runs with my lower legs. I
> am trying to build to a point where I am doing a 1:30 long run maybe
> once a week or every other week. I run my long runs at almost 9:00 mi
> pace and if I was dong a 5-6 mile run I would be at about 7:30 pace.
> For instance if I ran 6miles at 7:30, I usually don't have any lower
> leg problems after but If I run a 8mi at 9:00, I have all kinds of
> little nagging problems with feet,achilles,shins etc. Any suggestions
> on what the problem could be? I almost think I am running "too slow"
> or my form is not right for a "slow run" when compared to a faster run
> which affects my footstrke and leads to injury but just not sure.
>
> Thanks
>
>
> Matt P

IMO, your problem is that you lack local muscular endurance, and adequate
orthopedic adaption. The fastest way to develop them is with regular,
*consistent* training.

The primary objectives for your long run should be orthopedic adaption,
improving aerobic metabolism, and building run specific local muscular
endurance. Don't obsess about your long run pace. You will still meet the
above objectives with long slow runs. If your particularly tired going into
your long run, then run it 30sec/mile slower per mile. Just try to maintain
good form & hold even splits throughout.

Increase your running volume slowly. Increase your intensity slowly. Apart
from your long run, train more frequently with shorter mileage runs. Try to
run 4-5 times per week. Frequency really helps with durability and
neuro-muscular adaption.

Good luck!

11-19-2004, 06:00 PM

"Matt Peeler" <[Only registered and activated users can see links. ]> wrote
I
> am trying to build to a point where I am doing a 1:30 long run maybe
> once a week or every other week. I run my long runs at almost 9:00 mi
> pace and if I was dong a 5-6 mile run I would be at about 7:30 pace.
> For instance if I ran 6miles at 7:30, I usually don't have any lower
> leg problems after but If I run a 8mi at 9:00, I have all kinds of
> little nagging problems with feet,achilles,shins etc. Any suggestions
> on what the problem could be? I almost think I am running "too slow"
> or my form is not right for a "slow run" when compared to a faster run
> which affects my footstrke and leads to injury but just not sure.

Hi
i think you are running really "to slow" and your problems are due to a too
long conctact with the ground. When you run at 7:30 (or faster) your feet
hit the ground for a short time and your running style is more efficient and
less traumatic for your lower leg.
I'm italian and i can say you that here in Italy we have a very different
approach to long run than yours. We run at a pace about 1 min slower (every
km) than our 10 km PB.
Why don't try this way?
Good luck

carlo
Ferrara (Italy)

11-19-2004, 06:29 PM

[Only registered and activated users can see links. ] (Matt Peeler) wrote:

> I am trying to build my running miles up so I can do an 1/2 ironman in
> June of next year. The only cycling I can do right now is indoors so I
> was going to take this time to work on building up my running. But I
> have problems with nagging problems on long runs with my lower legs. I
> am trying to build to a point where I am doing a 1:30 long run maybe
> once a week or every other week. I run my long runs at almost 9:00 mi
> pace and if I was dong a 5-6 mile run I would be at about 7:30 pace.
> For instance if I ran 6miles at 7:30, I usually don't have any lower
> leg problems after but If I run a 8mi at 9:00, I have all kinds of
> little nagging problems with feet,achilles,shins etc. Any suggestions
> on what the problem could be? I almost think I am running "too slow"
> or my form is not right for a "slow run" when compared to a faster run
> which affects my footstrke and leads to injury but just not sure.

You've already gotten some good advice. However, make sure that on your
long runs you are slowing down primarily by shortening your stride, not
decreasing your stride rate. This will help you to be light on your feet
and avoid some of the nagging pains.

Phil M.