Road Running

At the same article can be found a list of problems after a run a marathon, and how to recover from them. Some of them I already felt:

Achilles Tendinitis
In early stages, Achilles tendinitis symptoms are present early during a run and again at the end of the run. Hills and speedwork can aggravate the condition. In later stages, the Achilles tendon will be painful with any running effort and also with walking. The tendon may be painful to squeeze. The tendon may creak when you move it, or you might notice a tender nodule or thickening. As was the case with plantar fasciitis, the tendon is often sore or stiff with first steps after sleep or after sitting more than 20 minutes. Self-care should include ice massage for 15 to 20 minutes twice a day until pain free; over-the-counter anti-inflammatory medications and/or the supplement chondroitin sulfate; heel-lifts added to all of your shoes; gentle calf-stretching exercise; and avoiding shoes with low (less than 3/8″) heel-to-ball height differential. When pain-free, begin strengthening with eccentric resistance exercises, such as standing on a chair on your tip-toes and (slowly) lowering your heel until you reach the endpoint, with your heel lower than the ball of your foot. Repeat this exercise 10 to 15 times. Progress to doing one foot at a time, then by adding weight (i.e., hold dumbbells) and reps as you become stronger.

the complete list here.

Some excerpt from a very nice article on marathonguide.com.

Downhill Running

Aside from the climbing from mile 16 to 21, the Boston course is downhill. Particularly after Heartbreak Hill, the race takes a rather abrupt downhill route to Cleveland Circle. The amount of downhill running in general, and the downhill section after Heartbreak Hill (when fatigue has already exacted a toll) in particular can be a risk factor for developing such injuries as patellar tendinitis, patellofemoral syndrome, illiotibial band syndrome, anterior tibial stress syndrome, and stress fractures (among others) in the postmarathon period.

Distance

Face it, even if you log your prerequisite long runs before the race, 26.2 miles is still a long way to run. Some runners are better prepared for the distance than others. For those marginally prepared for the distance, racing 26.2 miles can be an additional risk factor for postrace injuries. The muscle fatigue resulting from running farther than you are accustomed can linger for days, weeks, or even months. During this postrace fatigued state, you may be at risk for many of the overuse injuries that can befall a runner.

Intensity

A well-prepared runner out to enjoy the Boston Marathon experience while cruising well within his or her capacity will nevertheless stress his or her system to some degree. However, the cumulative lower extremity stresses absorbed by runners really pressing their limits can be exponentially greater. On the one hand, “bonking” and pressing on is one example of pressing one’s limits. On the other hand, screaming to a new PR can equally stress one’s limits. Completing such an intense effort can predispose you to postrace recovery problems.

With a very small run: only 30 minutes. No time for more, the dinners was waiting for me

in portuguese

Numa iniciativa do
Grupo Desportivo de São Domingos
por ocasião do 6.º Grande Prémio do Pinhal/Sertã
Sertã, 28 de Março de 2009 (Sábado)

Local de concentração:
Sertã – Alameda da Carvalha (junto ao tribunal)
Trajecto nas artérias principais
Horas:
15h00

mais informações sobre a corrida de são domingos.

This week I did a ran 4 times: not bad! Anyway all days I did just a easy or medium dificulty run, and I not follow the planning. It’s hard to have time for all.
Log updated.

…so, run more fast. I did a quick training yestarday because I just had 30 minutes of free time, and so I run fast instead of doing the planned run, a little more than pace, and it was a good training. I feel good.
Log updated.

The goal for the last training schedule have failed. At least some of them: i could not be running in good shape to do a good half marathon. Some of the reasons are the few free time, less than I estimate, and a injury at the end of the schedule. Maybe some lack of motivation.
Now I will put again the same schedule program, only change the dates on it. Starting on very first week after the ending of the another one. The schedule:

The detailed explanations and refereneces here.

My training still going is slow way. Just 1 or 2 runs a weeks. Sometimes 3, but just esy runs. I must restarts the harder runs immediately. Last week I give blood, and so delayed the restart.
Tomorrow I will try a quick but fast run.

I stop following the rest of my schedule training program. At this Christmas season I did 2 or 3 easy runs per week, but never take note of that, and so I don’t log the activities in the training program. Also I have no race scheduled for the next times and so I will abort this program, but not the training.
I will continue with the same frequency, I try to do a best training: repetitions and long runs.

.. no update needed. Some flu and also no free time, and so I didn’t the usual training, neither the gym session.

Some fun links:

• www.youtube.com
• www.okkut.com