Home› General Training Discussions

2016/17 NovOS Week 12 Run Thread - Last Big Week

Phil MillsPhil Mills
in General Training Discussions
Week 12 is our last big run week before a slight taper week and then testing in week 14. I know you can do the work, you've proven that over the past 11 weeks.

Stay diligent with your recovery time and listen to what your body is telling you. Don't ignore the little niggles or slight pains that creep up on you. Stay healthy out there.

Comments

  • Patrick MarshPatrick Marsh
    Did my midweek, long run before dawn and in the rain today.  Didn't sleep well last night and ran just nine hours after my Tuesday ride.  Couldn't even manage TRP pace - did it at 9:32 - nearly 40 seconds slower than plan.  Disappointed but I will chalk up to accumulated fatigue.  The good news is that despite my relatively high running volume, there are no signs of foot or heel issues, which have limited my running in the past.  Hope everyone has a better run today than I did.  
  • Shaughn SimmonsShaughn Simmons
    Thanks for the thread Phil!  

    Fine work PM pushing through that fatigue and getting it done regardless!  Rest and let it become fitness now.

    My fight with the TM over lunch yesterday: https://www.strava.com/activities/835184339  :'(

    Woke up moving slow this morning!
    SS
  • Phil MillsPhil Mills
    @ Derrek - PT has me working on 4-5 hamstring strengthening exercises, collectively called the Russian Hamstring Protocol.  It is supposed to reduce the re-injury rate fro 85% to 21%.

    The main, most important exercise is the Russian Hamstring - it is performed in a tall kneeling position, with a helper holding/anchoring your lower legs to the floor.  The movement is to slowly lower yourself forward to the floor, dropping onto your hands, and then pushing back up to the starting position.

    Other exercises: 
    TRX assisted passive back and side lunges (carpet sliders under lunging foot)
    TRX assisted lunge with toes pointing up on forward foot, pulling out of lunge position.(carpet sliders under lunging foot)
    Warrior pose offshoot - Standing on one leg, bend forward allowing other leg to rise in line with your body.

  • Shaughn SimmonsShaughn Simmons
    @Phil - the Russian might actually kill me if I tried that right now.......but I will consider.....looks like a veteran move.

    Today I pulled a couple of Z4 miles on the back end of this lunch run: https://www.strava.com/activities/836308799

    Wore me out......tired.. o
  • Phil MillsPhil Mills
    @ Shaughn - Ya, I am extremely sore from 15' of work with the PT yesterday.  I'm jealous of those tempo miles right now.

    It's been frozen solid for the past three weeks. Today, shorts and LS sleeve t-shirt weather. First run in three weeks. 
    28' for 3 miles at the slowest pace I could keep myself to.  Probably still too fast. 
  • Ellen SauterEllen Sauter
    After several great runs in a row, my run last night sucked.  Bailed after 6.5 miles.  It was the right call - my hip was really sore - going to rest it a few days before running again.  Besides - back in the pool on Friday!!
  • Brian HaganBrian Hagan
    Had a great mid week run yesterday evening.  It was a balmy (like 35-40 degrees), so I did a loop of the lake with a buddy of mine.  I was actually a little warm and felt over dressed! The loop is 8.4 miles and it took 75 minutes (just under 9:00 pace).
  • Derrek SanksDerrek Sanks
    Phil Mills said:
    @ Derrek - PT has me working on 4-5 hamstring strengthening exercises, collectively called the Russian Hamstring Protocol.  It is supposed to reduce the re-injury rate fro 85% to 21%.

    The main, most important exercise is the Russian Hamstring - it is performed in a tall kneeling position, with a helper holding/anchoring your lower legs to the floor.  The movement is to slowly lower yourself forward to the floor, dropping onto your hands, and then pushing back up to the starting position.

    Other exercises: 
    TRX assisted passive back and side lunges (carpet sliders under lunging foot)
    TRX assisted lunge with toes pointing up on forward foot, pulling out of lunge position.(carpet sliders under lunging foot)
    Warrior pose offshoot - Standing on one leg, bend forward allowing other leg to rise in line with your body.

    Phil, thanks for sharing.  I had to YouTube those exercises...that Russian hamstring looks very hard.  I do forward, side, and back lunges before every run (part of my dynamic warm up).  After most runs I do about 20-30 mins of core exercises, which includes single leg bridge raises and donkey kicks to work the hamstrings.
  • Derrek SanksDerrek Sanks
    After 2 weeks of no running, this week ends my progression back to full-time running.  Week 1 was 4 runs/13.5 miles total, week 2 was 5 runs/31 miles total and this week I'm planning on 6 runs/40+ miles total.  I also added in strides this week and plan to do 2 z4 miles during Sunday's run.  Hamstring feels normal.  
    Wednesday's run was on tired legs from Tuesday's bike/run wko and it took me 3-4 miles to get my running legs back or maybe to get mentally ready for the longer run...knocked out 11.1 miles.  Tuesday and today's brick runs felt good even though my legs were toast.  
  • Shaughn SimmonsShaughn Simmons
    Finally got to enjoy a Z1 to TRP run yesterday: https://www.strava.com/activities/837584566

    Needed it!
  • Derrek SanksDerrek Sanks
    Saturday's brick was cut way short due to thrashed legs from that killer bike workout...got in 4 miles.  Sunday's long run was also done on very tired legs but I managed to get in 90 mins at TRP plus 15".  I didn't do the any Z5 or Z4 work due to heavy/dead legs and didn't want to risk an injury.  It was a good, peaceful early morning run mostly in the dark and fog.
  • Shaughn SimmonsShaughn Simmons
    @DS - HUGE work done from you Fri - Sun!!!  After you rest a bit, all that work load is going to turn into some great fitness!!

    I closed the week out with some 800M intervals: https://www.strava.com/activities/841188452

    SS
  • Patrick MarshPatrick Marsh
    Got my runs in this weekend.  Brick yesterday was uneventful - did a hilly, out-and-back 5-miler.  Today, I overslept until 6:30 (up late Saturday waiting up for my teenaged children to get home...), so i ended up breaking my run into two pieces - 5-mile run with 4x3' intervals at Z5.  Then, I did four miles on the treadmill this afternoon after a swim.  Ran that at Z3.  

    Feeling good in general about my run.  I am slow, but putting in a relatively high number of miles in per week.  ~29 miles this week.

    My legs are pretty tired from the weekend ride and runs.  I am looking forward to a rest day tomorrow.  

    @Derrek Sanks - That is a fast TRP +15"!

Sign In or Register to comment.