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Run Volume While Nursing a Bum Leg

jmoss70jmoss70
in General Training Discussions

I think I got this right but I wanna be sure.  I'm Week 13 in Ironman Adv for IMCDA.  For a month I've been nursing a bum hamstring...and it's getting better so I guess I'm doing something right.  I've had to be a run volume assassin and cut some stuff here, there and just about everywhere.  Here's the summary...am I doing this right?

Mon - Main Set only and I'm breaking the Mile Repeats into Half Miles for now.  Takes me about 45' and then I stop.

Weds - 30 min brick run - throwing in some Z3 for short durations as I can tolerate.

Thurs - As prescribed - this is the KEY run that I am working hard to protect each week.  I'm making sure that Mon-Weds don't eff this up.

Fri - Cut to 30 mins and keeping it super easy.

Sat - RR Runs - doing as prescribed, keeping it super easy and stopping as soon as I hit 6 miles no matter what.

Sun - 20 mins ONLY if I have time and feel like it.  This one usually gets the axe.

 

 

 

Comments

  • SwanieSwanie
    Sounds like your doing it right. I would probably cut out ALL zone3 stuff until your fully healed. Just because that's the work that will prolong an injury. Definitely keep your longer stuff going but cut back on the higher intensity work.
  • Bruce ThompsonBruce Thompson

    2x what Steve said.  And you may want to consider completely cutting out the Friday run to let the hammy fully recover from the long run on Thursday.  At this point extra rest is only good for you. 

  • Coach PatrickCoach Patrick
    @Jim, good plan and great advice. I think that we are beyond building fitness here and are just looking to keep you healthy and on track to run as steadily as possible on race day (which is VERY effective, BTW). Your plan is good, just make sure you are doing all the self care stuff, etc!
  • jmoss70jmoss70

    Patrick - Does it make sense to just completely axe all Z3-Z4 Run work from here on out to protect things?  It's the Z3 that kills me.  The Z4 is short enough (half miles) that it doesn't tax the hamstring as much.  Plus, for shorter/harder efforts I can maintain good form that protects the hamstring (avoidance of over-striding). 

    For the remaining 6 weeks is there any real benefit to Z3 or Z4 for me at this point?

    Thanks for your reply!

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