Lynne's Micro Thread
Hi Coach! Let me preface by saying I'm so happy to be here at EN. After digging through the site and learning more about your training philosophy, I must say that my coach pretty much had me doing everything you advise against doing while training for an Ironman.
Anywhoo, I'm wondering about the hill repeat workouts. The workout description starts to say how do do the bounding uphills on the treadmill and then cuts off and doesn't talk about the speed work. I watched Coach Patrick's webinar about how to do hill repeats and he said if you were doing them on a treadmill, to save the speed work till the end or do on another day. My question is, how exactly should I do hill repeats on the treadmill. Thanks! Lynne
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It is very hard to replicate the bounding and sprinting within each repeat of a hill workout. You have two options: save the speed work for the end of the workout or saves be at work for another day. I recommend you try the former before the latter.
Hill repeats need to happen on a pretty steep hill, so I recommend that you gradually worth the treadmill up to about 4% and then you'll want to keep it at roughly your zone one pace (please know this is a rough target and just something for you to start with). our goal here is to allow you to run in a very exaggerated, founding motion. If the treadmill is running too fast you won't have the time to get the full swing forward. If the treadmill is running too slow, you won't have the chance to push all the way through the back of your stride with your glutes. So start with that zone one pace and then slowly make adjustments upwards to where you are comfortable. remember to swing your arms in unison with your legs just like you're climbing a big hill.
I personally leave the treadmill set at this happy speed, and quality incline. I do my bounding set for the prescribed time, say 45 seconds, then I quickly place my hands on the side bars and my feet on the sides of the treadmill. I will take a quick break here to catch my breath and recover from the work before doing the next repeat. If you were continually raising and lowering the treadmill, you will go insane.
Once you're done with the hill section, you'll want to get in a few minutes of recovery running that's your normal incline of 1%. When you are ready for the speed work you'll do the same thing, get the treadmill up to the speed you desire and then use the sidebars standing on the side as a recovery mechanism between the short burst of speed.
Disclaimer: This Takes Some Practice, so Do It at a Safe Speed before Doing It at Work out Speed!
I've been having foot pain. It started about 2 weeks before Ironman Wisconsin. I stopped running for about 10 days, did the race, took 2-3 weeks off, started running again. My foot hurt a little, but not enough to stop running. Well now its hurting more so I finally got an X-ray. It was diagnosed as periostitis of the 2nd metatarsal, basically a pre stress fracture of my second toe. Unfortunately I need to take at least 3 weeks off of running just as the out season is starting. What kind of advice can you give me on altering the workouts? Thanks, Lynne
Basically your injury is your coach right now, even when you come back you're running will have to be baseline at best. I suggest that you plan on continuing with the out season but only with the biking. This means Wednesdays off, in addition to the scheduled Mondays and Fridays. You can replace the Sunday run with the steady-state ride between 60 and 90 minutes in zone two.
If you want to tell me what your other training options are, such as swimming, we can talk about implementing some of that on either Monday, Wednesday, or Friday. But you're doing the right thing by resting, and resting early.