i've had similar durability issues with trying to go over half mary

my own research says that i need to just run more often and establish a base PHYSIOLOGICALLY (ie, so that my body can deal structurally, muscularly, etc) , which i haven't had the patience and stubbornness to stick to...at this point i can only blame myself. i just don't have the mindset yet to put in a full year of base building - i don't love it that much

over on ST, barry von speedypants [i think that's the right name] had aggregated a whole bunch of running tips & protocols that are worth reading

[quote=big 3]Alright, I'll bite. how did the hyperlink get into my post. It's not in my post and I can't edit it. New Ad marketing?[/quote]

If having your text auto-linked bothers you - like you're shilling for something - go back and edit your post and put in quotes what SkimWords is picking up.

leg tightness
"leg tightness"

Then again, you're jacking with the revenue stream for this site. Your call. I don't mind providing user-generated content that drives traffic to this site - no one really comes here for the Training Plans or ubiquitous banners - but I don't really care for out-of-context buzzwords in my posts being hijacked to imply that I, the Mighty TriSooner, endorse some product. ;) I/we often purposely link to products that we use and recommend. The linking of seemingly arbitrary words in our posts will cause confusion and decrease the value of our advice. I don't mind that the banners are based on what's in the post (Zipp, Zoot, Vagisil, weight loss), but co-opting my commentary as affiliate marketing is bit much. Meh, I'm not going to get all bent out of shape about it.

snarkiest triathlete critic

... hmmm. Interesting. I would've thought that SkimWords would've picked that up and pointed to my Facebook. Guess it doesn't work.

Big3

I just looked up Hal Higdons schedules and they are not much different than anything I've done in the past. I see Novice all the way up to Boston Bound. I tend to stay in the 4-5 runs per week. I start to break if I'm running 5-6 days a week.

What kind of injury/illness did you have? Foot injury...hip flexor?

The good news is YOU KNOW YOU CAN DO THIS(You just did IMMT70.3).

Is this a flat or a rolling course? Flat courses really tear you up after 2hrs with no variation to your muscles/joints. So changing the pace throughout the race can help (faster or slower)

I'm a huge fan of the Run/Walk plan. You can walk 15-30 seconds every mile(or aid station). This is only like 7-13 minutes of walk time(not time stopped), so you're not really giving up that much time. Definitely better than walking miles 18-22 praying that a porto-john is less than 100yds away.

2 things I wish I knew 10 years ago:
- Endurolytes
- Foam Roller

Good luck!

[quote=big 3]I forgot to mention ice baths. How soon after a run do you need to be submerged for it to be effective? Some of the places I like to run are a 40-60 minute drive away from home. Still worth hopping in the tub after that? (I know immediately after definitely helps me)[/quote]

yes, it's still worth it
(sooner is better, but whatcha gonna do?)

I had issues last year with my long runs and this year I started strength training in December and haven't had any problems. Basically I just do some exercises such as: weighted step ups, weighted walking lunges, calf raises, medicine ball toss ups. These things seem to have made my muscles stronger and more resilient.

Which muscles tighten in your legs? Have you considered possible shoe issues or tried running long with compression socks? Are you building mileage too quickly perhaps? Just some thoughts that came to mind.

On ice baths-- I've had success up to a day after a long run. I don't think an hour or two after your run would be too long to reap benefits.

I've always had issue with tightness in my calves and shin splints. I swear by my calf compression sleeves.

I've also read that weak hamstrings can cause calves to over work to pick up the slack. So as more of a long term solution, I've been trying to incorporate some strength training targeting my hamstrings.

I am also in for NYC this year. It'll be my first full, and first time to NYC, so I'm getting excited!

I'm doing the NYC marathon, not IM. Haven't quite taken the plunge for a full IM yet. Probably next year.

I tend to live by the run/walk marathon plan or at least a variation of it. Having done the NYC marathon a few times, which is a great course and lots of "fun". I tend to run to each aid station and walk quickly through it while drinking or eating gu. With the NY marathon being as crowded as it is I tend to go every other aid station for the first 5-8 miles depending on the weather and how I am feeling.

For training I try to practice the same thing. For runs shorter than 8-10 miles I wont usually walk after each mile but on long runs I will walk for 30 seconds to take on water or gu. This also depends on the weather. Being in South FL I sometimes run/walk after mile 3 since I am drinking so much and its so hot.

This may seem silly but have you tried stretching on your training runs after you have gone a few miles. Once the legs are warmed up instead of trying to run through the tightness, try stretching for couple of minutes to get them loose than keep going on your run.

The ice baths I think work and at least feel good after a long hot run regardless of how long after you finished.

the run/walk strategy seems like the way to go unless you are r focused og to (OK, this Xoom is not letting me fix the letters) be well under your Boston qualifying time. I think it is less stress on the body than running the same time without walk breaks.

Take care of yourself when you can ice, self massage, or use compression. Your running store should have some tools to help with the massage. Find the product that works for you.

Weird that nobody has mentioned form yet. I would have someone look at your form to see if you are doing something which could be an issue over long periods. 2nd place would be to video yourself and see what you see when comparing to others who are considered to be 'in good form'.

Also, when you ramp up, ramp up slowly. Both in time that it takes you to get there, and speed you are running. Make sure that your LSD is minutes slower per mile than your regular running speed. It will allow your body to make the necessary changes in supporting structure so that your muscles then can then take the show after that.

My first post on Trifuel goes to big 3!!!
Try this:

Backsquat, Deadlift, Hamstring Curls (3 days per week, 2 sets each, 8-12 reps (after 6-8 weeks do 6 reps with heavy weight or about 85% 1 rep max), in the order I put them). The first 6-8 weeks is to get used to lifting and the 6 rep phase is to build strength, don't worry you won't get bulky unless you go 8-12 reps at 70 to 80% 1 rep max. Get a trainer at the gym to help you out the first couple sessions until you get comfortable with proper form. Do this early in the season and reduce it to 2 days per week in season, also in season switch to power clean instead of deadlift. You will see a tremendous difference in pain reduction, sprint speed and both endurance on both the bike and run...