3 Tuesday outside
5 Wednesday treadmill
4 Thursday treadmill
15 Saturday outside with marathon training group
I was able to get all the runs done this week and I was pleased with myself. Also, I was only supposed to run 13 Saturday, but I decided to try for 15. 15 miles is the most that I've ever run at one time. I'm happy that I completed the run with minimal issue, but I'm scared since I'll have to run 11.2 more in order to complete the marathon. But, the marathon isn't until October so I have plenty of time to get comfortable with longer distances.
Also, I ran all the miles without tape on my right knee. My physical therapist told me not to use the tape anymore. He told me that the tape is only effective up until about 6 miles. The sweat from your body mixes with the tape and makes it less effective I guess. So, technically I ran 7 out of the half marathon without tape. I figured I'd give it a try and see how my legs would hold up.
Tuesday's 3 miler was a sub 9 minute per mile effort and I felt pretty good about it. The weather was somewhat cooler at night so I ran around the lake by my subdivision. I felt good throughout the whole run. As per usual, I felt my ITBs get tight post run, but the tightness went away after walking and using the foam roller on it.
I was supposed to run 6 on Wednesday. I also got gait analysis done as well so I was able to leave work early, take an earlier train home and hit the gym for 4 miles prior to an appointment I had that evening. It was really awesome how that worked out honestly because I don't know how I would have gotten it done otherwise. I got one mile done while getting gait analysis done so that helped out as well (see more below).
I didn't have any issues on Thursday's treadmill run so that was good.
I highly recommend that all you runners out there get gait analysis done. It's as important as having proper fitting shoes. It's very hard to see how you are running unless someone films you. For me, I hardly think about my form when I'm running because I'm just worried about completing the run usually in a certain amount of time.
NovaCare has a facility in the Fitness Formula Club in Union Station where they have therapists who do gait analysis. The therapist had me run through some tests. The tests included muscle strength and balance. He then put some tape on my heels, calves and knees so he could see them better on the film.
He had me walk on the treadmill for a few minutes and then he had me run. He filmed me from various angles. After the run, he provided me with some commentary on my form. Here's what I found out:
1. My kick does not go back far enough. So, I'm landing too far out front instead of landing more underneath my body.
2. My left leg is coming out to the side and I'm striking on the outside of my foot. My leg should be coming out straight and I should be landing on the middle of my foot more. I also heal strike.
3. My weak hips and gluteus are contributing to parts of this.
The therapist will write a report which will be given to my physical therapist. We will review it and he will give me some tips on how to correct my form. I'm looking forward to it!
THE 15 MILER:
So, I was only supposed to run 13 miles on Saturday but I decided to try for 15 instead. We ran along the Des Plaines River Trail south and we ran by the business areas in Vernon Hills. I don't know exactly where we where when we turned around, but I think we ran past the entrance to the trail from Milwaukee Road by the LifeTime Fitness.
Our main group leaders decided to turn around and go back a little past the 6.5 mile marker. We had reached a hydration station. There were a handful of us that decided to run 15 so we kept going until we reached the 7.5 mile marker.
Mentally, I struggled toward the end of the run. My calves were burning and my IT bands were starting to pull a little, but nothing too painful. And, I had to use the bathroom about 3.5 miles into the run, but I foolishly decided to try to hold it despite passing the bathrooms a few times.
Also, it didn't help that our pace group leader went way too fast for a little bit on the run. We were running 9:30 miles instead of 10:00 minute miles. I probably was more tired at the end since I tried to catch up with her. There were about four of us toward the front of our pack. Two runners went faster toward the end whereas I fell back. Thankfully, another runner, Emily was running with me. She kept me motivated since I really wanted to just start walking. She told me that we only had .4 to go so we ran it in together. We stopped as soon as her Garmin hit 15 miles. We congratulated each other and started to stretch while waiting for the others in our group.
Physically, the legs were sore, but the soreness went away pretty quickly, but were still fatigued a bit throughout the rest of the day. My legs are not sore now and I did use the foam roller and stretched after the run. So hopefully no delayed onset muscle soreness happens later!
Next week, our long run is only 10 so that will be nice to cut back. However, we have 7 to rum on Wednesday so that will be interesting.
Overall, good week of running and I'm glad to have gotten all the runs in without any issue!