Rich Smith's Micro Thread

rwsmith96

I have a strained right quadricep and some left Achilles issues.  I am getting weekly physical therapy and I've backed off on the run durability training over the last week or so.  

How should I modify the November OS starting next week?  I feel comfortable with some running (cycling is fine) but I just wanted to check in.

Coach Patrick

Richard, you are right to back off the running all out. While a lot of the OutSeason revolves around Functional Testing that then determines our zones, you are in the unenviable position of knowing that a 5k test could really do some damage.

Please remember that the OutSeason is bonus time for Endurance Nation athletes...if you don't emerge with a run personal best, and "only" are healthy and doing quality interval repeats 2x a week with a decent long run, I WILL BE VERY HAPPY! IOW, don't feel pressured to accelerate your run recovery!

While your timeline to recovery is your own, I can suggest the following edits:

1) Eliminate all intensity in your runs until you feel ready.
2) Run as scheduled on the plan, but keep it to no more than 45 minutes at a manageable intensity.
3) Use the extra time to do the self-care work that will accelerate your recovery (check out www.athletestreatingathletes.com for good information & guidance).

When you are ready to start doing some intensity, you can begin working in some shorter efforts. I would suggest a general integration of three (3) weeks where you continue with the no-intensity run program and you gradually build up your intensity.

Week 1 = Try 4 x 2-minutes at Zone 4 intensity with as much walking / recovery after as needed in TWO RUNS.
Week 2 = Try 4 x 3-minutes at Zone 4 intensity with 3-minutes of rest after each in TWO RUNS.
Week 3 = Try 4 x 1/2 mile (aka an 800 or two laps of the track) at Zone 4 intensity with 3-minutes of rest after each in TWO RUNS.

rwsmith96

Ok quick question on this week's schedule. Last week I did the Saturday run at the recommended Z2/Z3 intensity for the first time and really struggled to hit my numbers on Sunday's run. I actually bagged Sunday at 5 miles rather than the 8 I had planned. I am thinking about skipping the Saturday run or only doing it at zone 1 to protect the Sunday run this week. Of course, Sunday may have just reflected my terrible diet over the long weekend; cheeseburgers and beer figured prominently along with turkey and pie. Any recommendations?

Here's Saturday: http://app.strava.com/activities/97949147/laps
Here's Sunday: http://app.strava.com/activities/98066140/laps
Here's the prior Sunday, when things felt right: http://app.strava.com/activities/96897141/laps

Btw, having no issues hitting numbers on the bike.

Thanks!

Coach Patrick

@Rich, while that diet is certainly suspect, we have to keep in mind that cumulative fatigue will start to play a role as well. I suggest this -- this weekend protect the Sunday run (no Sat run) and if that works, then maybe the following week we add a Sat run back in but dial the intensity way down. This way we get the running in but without the cost....and before we do that, we'll know if the run is the culprit or if the Sat bike session is to blame! Deal?

rwsmith96

Sounds like a plan.  Thanks coach!

rwsmith96

Ok, much better performance this week.  Seems like protecting the Sunday run worked.  I'll plan on adding back the Saturday run but at Z1 intensity.  Thanks!

http://app.strava.com/activities/99304186

 

Coach Patrick

Love it...that's a great adjustment for you...let's keep it rolling!