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Peter Rutherford Micro Thread

peterwrutherpeterwruther
in Coaching Forum 🧢
"EP/Zone 1/Easy to MP/Zone 2/Steady."  So, does this mean I can run anywhere in that range, or run in the middle of the range, or start at Z1 and end up at Z2?  Thanks.

Comments

  • Coach PatrickCoach Patrick
    There's a lot of flexibility in there to let you get the right run done. Sometimes you need to just chill it and go easy...other times you can push it a bit. Just remember we never want to sacrifice a future workout for today's session!
  • peterwrutherpeterwruther
    Patrick,  How do we reschedule our call from last week?  Peter
  • Coach PatrickCoach Patrick
    Peter, you can text me or try me 9-5 during the week on my phone here: (617) 513-3830 Cell Phone (EST Time)

    My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.

    Sorry for not connecting!
  • peterwrutherpeterwruther
    Plantar fasciitis question: I am recovering from a fairly severe case of pf. I think I have the treatment part under control, but how should I modify the run workouts scheduled to ease back into running over the next 3-4 weeks? IMMD in October is the goal. Peter
  • Coach PatrickCoach Patrick
    Peter, I recommend that you do two things:ds

    1) No back to back run days for a few weeks.

    2) Run frequency over volume. So if you look at your current training weeks total run TIME, divide that by 4 days to find the average run load. So say it's 3.5 hours, or 210 minutes...divided by 4 runs (1 day between each) is a 50 minute run. But.....

    3) We don't want full running...ideally you would run walk 2 of those efforts, with the other 2 being on the elliptical. As you progress, you can reduce the walking portion and the elliptical time. The big thing is being gradual and keeping up all that self care stuff.

    If you want more details you can find it in the Wiki under Running, Run Re-Entry Protocol: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Run+Re-Entry+Protocol
  • peterwrutherpeterwruther
    Plantar fasciitis had been slowly getting better since my last post, with mostly pain free runs up to 2 hours in the last few weeks.  Camp week blew it up again.  So now I have 4 weeks to IMMD and it is very hard to run on it at all (3 painful miles this morning).  Took one week off already from running and it is not much better.  So in addition to the usual pf treatment protocol, should I run on it at all or just let it heal?
  • Coach PatrickCoach Patrick
    Peter, just let it heal. You have 4 weeks in which running is almost minimal (my last long run is 5 weeks out). So you are right on track. Our goal is to maintain that level of fitness...so aqua running is recommended while you let it heal. If it all goes well you'll be back to a few shorter pain free runs during race week...and then you can race (and truly recover).

    Out of curiousity, was it all that biking that did you in? Or running after all that biking? Its not like Camp Week has excessive run volume...so just curious!
  • peterwrutherpeterwruther
    Running after the bike is particularly hard on it, the hour run after 100+ miles was not as comfortable as it should have been, I did 80 on the bike the next day, and then the long run on day 3 it just got progressively worse (it had been loosening up on the long runs).  Biking tends to tighten things up - I try to remember to stretch the foot/calf every 1/2 hour or so on the bike by really dropping my heel at the bottom of the stroke for a bit.  Probably just needed more recovery time after the hard workouts, between the injured foot and age (61), it is more important than ever to let the body recover and rebuild. 
  • Coach PatrickCoach Patrick
    Peter, you got it. While you are in the thinking stage, maybe make sure the cleat is moved back towards the ball of your foot (so really no calf work to be done when pedalling). Joe Friel talks about it as "mid sole" but you don't have to be so aggressive...just as far back as it will go: http://www.joefrielsblog.com/2011/03/midsole-bike-cleat-running-performance.html

    Just a thought!
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