Run focussed training block??
My run was not very good last year. I'm starting OS in January, so I thought I might do some run focussed training between now and then. Is there any resoruce to help me figure out what this would look like. The only thing I found was a wiki entry that said run every day. But for how long each day, how many days, any days off, etc.?
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Daniels' Running Formula is a good resource. As far what to do, or what I'm doing, I'm trying to run as much as possible right now. Not so much for distance, but for time. I don't have a set schedule, but I go no less than 30 minutes and up to whatever I feel like of a conversational pace. Unlike biking, I really believe that consistency in running is key to build resistance to injury, where on the bike, I feel as if I can push it more in workouts with great benefit and paying for it later in other workouts. if it is an easy pace for many weeks with 30" accelerations now and again to keep that motor memory in your legs of what speed is it should work. If you keep up with some easy runs until the Jan OS, I think you will be prepared for what's to come intensity wise. I have found after 2 knee surgeries, that the more I run, the better my knee feels the next day. I'm not doing intervals right now, but have been going out at least 5 times a week of easy runs for 30 to 50 minutes right now without any problems. Running is something that requires a balance so that you want to avoid injury but get a good workout at the same time. You can accomplish this over time with putting in the time with EASY efforts to reach that balance. Once the intensity picks up for me in Jan, I will try to keep up with easy jogs a couple times, but I'm hoping that I will not be going into workouts lame from what I've been doing now. Just keep it going, be consistent, and if you get bored, hit some trails or hit some hills but try to keep your perceived exertion even for the run. If you are waiting for the Jan OS, it most likely means to me that you have races later in the season and these easy miles now should work wonders for you when its time to crush it. I hope that helps. Good luck.
Dan
If there's the possibility that holidays will get in the way of your full participation in a go-faster run block, my unscientific and completely common-sense approach would say I agree that run frequency is where the money is, with some unstructured speed work, a consistent emphasis on improving run form and economy, and a deliberate effort to get your head into making the most of the EN outseason that lies ahead. You can instead let the run gains come then.
Bob,
I've been working my way back from a nagging calf and hip/glute injuries that dogged me all year. After IMLP, I was lazy and did not do the stetching/strengthening routine that got me to the finish line. Because of that, I was injured again. Now, I'm 4 weeks into running consistently, having just finished my best week yet of 4 consecutive runs of 3.5, 6, 3,5, and 5, all at a comfortable pace somewhere between MP and LRP. I throw in a few strides after a mile or so, then just run comfortably for the remainder.
I plan on doing these runs M-Th leaving the weekend open for riding outdoors while I still can. Friday is a flex/core day.
I'm also alternating courses from flat, rolling, and hilly to substitute for missing intensity. They'll be plenty of that come Jan. I'm also spending the extra time to stretch and streghten my legs and core, as I neglected that terribly over the last few years, which I believe has excacerbated my injury issues.
Hope this helps.
Dave
Today was run 33/33. My legs feel fantastic. What the gang said about reading Daniels -- he explains the possible options much better than we could in this thread. Because there's definitely no one right answer here.