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Rob's Run Re-Entry Protocol

rstrangemdrstrangemd
in Coaching Forum 🧢
Coach P, my hamstring is feeling great (Aqua runs/elliptical/PT exercises). I think I'm ready for your 8 week run re-integration plan. Since you said don't run 2 consecutive days, what days do you recommend I run for the Jan OS program? We start week 5 this week. Thanks

Comments

  • Coach PatrickCoach Patrick
    Rob, sorry for the delay....you don't have to create two micro threads! I can' just wing you a quick answer so I need to leave until I have time to put this together. Thanks for understanding -- ps, I did send you a bunch of stuff via email after we talked last week, not sure if you saw that?

    So, the Run Re-Entry Protocol is here: http://j.mp/1zdfIZS

    I would suggest that you plan on doing the OS bike workouts as listed (Tues/Thurs/Sat). Then on Mon/Wed/Fri you commit to keeping your exercises up. The "runs" are ideally done on Tues/Thurs as "bricks" b/c they are short and easy and you are warmed up from the bike. The third run can be on Sunday to allow for more walking time and/or extending it as needed.

    You are welcome to swim on Mon/Wed/Fri as well, or one of those days, as we transition you back.

    So I would pick up the Re-Entry protocol now with a goal of being 100% back on track come the end of the OutSeason®!
  • rstrangemdrstrangemd
    No - I'm sorry. I wasn't entirely sure if I needed to start a new thread with each question or continue on the same thread so when I didn't see an answer i fired off the second thread. I'm doing my hamstring PT now and looking forward to Thursday's brick with the run re-entry workout #1
  • Coach PatrickCoach Patrick
    No worries!!! Let's keep it rolling!!!
  • rstrangemdrstrangemd

    Coach P - I'm currently finishing week 8 of the JOS and week 3 of your run re-entry protocol. Things are going well including a 12 watt increase in my max VO2 and 10 watt increase in my FTP during the testing this week. Weight is slowly but steadily dropping. We are headed out of town for our kids' Spring Break next week. I will have plenty of time for a daily workout. I won't have access to a bike so I thought I would continue with Week 4 of the run re-entry protocol with runs on T/R/S and open water swim on Wed/Fri (Traveling Mon/Sat). Any suggestions for the open water workouts? Also suggested pace for the running time of the run re-entry protocol - my hamstring has felt great so I've been ramping up the pace to my old z4 without any pain or problems.

  • Coach PatrickCoach Patrick
    Rob, thanks for checking in! I think that your tentative plan is great. For OWS swim stuff, I'd just go for time...just remember to start of easy for 5'...then do a few drills to get acclimated, and then swim it up.

    Let's keep it easy with the Z4 stuff for right now...I'd prefer Z3 for a little bit longer...

    Conservative Coach P

    Ps - pumped for your gains so far...nice work!
  • rstrangemdrstrangemd
    Coach P - I'm heading into the last week of the run re-entry protocol. My hamstring feels great. I must confess, I've been cheating the pace despite your warnings. Granted, I haven't re-tested my run in ages, but this week, I've been holding all of the "jog" time faster than my z5 pace for the entire 9'x3! Looking ahead, once I finish this last week, I'm wondering what to do regarding my running wko. I will have finished week 12 of the Int OS plan. Should I jump back into the runs as written for week 13 as or do you have a hack for me to follow? Obviously, I am going to need to re-set my run zones at some point.
  • Coach PatrickCoach Patrick
    Rob - don't worry, I account for that. :) dang Type A triathletes!!

    I'd prefer you consolidate the run time from the last few weeks and run 3-4 x 40'. Ideally you don't run on back to back days...maybe Monday / Wednesday / Friday / Sunday could be optional based off of how you feel.

    In my mind we r have you rewritten to a regular running program in your next training cycle / plan!!
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