I am on week five of Hal Higdon's half marathon intermediate training plan.
A copy of the plan is here: http://www.halhigdon.com/halfmarathon/inter.htm
My half marathon is in September, so I have had to start the plan at week three instead of at week one.
So far, I am responding well to the workouts. I am running seven miles an hour at the gym on the treadmill and getting in a few early morning runs as well. The temperatures have been quite warm in Albany this July, too warm for me to run outside after work without slowing my pace.
I am doing a half-hour aerobic tape of squats and lunges for my 'strengthen' workout. The plie squat is the hardest part of that workout, and soreness in my inner thighs is making me whine pathetically every time I climb stairs!
Plie squats make me feel humble. "Miz Fit" shows you how to do a plie squat in this video: http://www.youtube.com/watch?v=3uPar119RE8
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Monday, July 26, 2010
Wednesday, July 21, 2010
How to handle a running injury
In the Runner’s World article, “The 10 laws of injury prevention,” Amby Burfoot advises runners to adjust their running schedule at the first sign of pain.
Burfoot says, “at the first sign of an atypical pain (discomfort that worsens during a run or causes you to alter your gait), take three days off. Substitute light walking, water training, or bicycling if you want.
On the fourth day, run half your normal easy-day amount at a much slower pace than usual. If you typically run four miles at nine minutes per mile, do just two miles at 11-minute pace.
Success? Excellent. Reward yourself with another day off, and then run three miles at 10-minute pace. If you're pain-free, continue easing back into your normal routine.
If not, take another three days off, then repeat the process to see if it works the second time around. If not, you've got two obvious options: Take more time off, and/or schedule an appointment with a sports-medicine specialist.”
My average run is 35 – 40 minutes at a 9 or 10 minute mile pace. So, if I felt my iliotibial band acting up again, I would take three days off, then run 20 minutes at an 11 or 12 minute mile pace, nice and slow. If I don’t have any pain on that run, I take the next day off, then run 3 miles at a 10:30 or 11 minute mile pace. If I feel OK after that, I will ease into my regular schedule again. If not, I would start at square one by taking three more days off before trying a slow, short run.
I find that the most important key to my running success besides my shoes and training schedule is my physical therapist. I know how to contact him and how much the copayment will be. I am prepared to do what is necessary to heal myself if I get injured.
What is your plan to recover from a running injury?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Burfoot says, “at the first sign of an atypical pain (discomfort that worsens during a run or causes you to alter your gait), take three days off. Substitute light walking, water training, or bicycling if you want.
On the fourth day, run half your normal easy-day amount at a much slower pace than usual. If you typically run four miles at nine minutes per mile, do just two miles at 11-minute pace.
Success? Excellent. Reward yourself with another day off, and then run three miles at 10-minute pace. If you're pain-free, continue easing back into your normal routine.
If not, take another three days off, then repeat the process to see if it works the second time around. If not, you've got two obvious options: Take more time off, and/or schedule an appointment with a sports-medicine specialist.”
My average run is 35 – 40 minutes at a 9 or 10 minute mile pace. So, if I felt my iliotibial band acting up again, I would take three days off, then run 20 minutes at an 11 or 12 minute mile pace, nice and slow. If I don’t have any pain on that run, I take the next day off, then run 3 miles at a 10:30 or 11 minute mile pace. If I feel OK after that, I will ease into my regular schedule again. If not, I would start at square one by taking three more days off before trying a slow, short run.
I find that the most important key to my running success besides my shoes and training schedule is my physical therapist. I know how to contact him and how much the copayment will be. I am prepared to do what is necessary to heal myself if I get injured.
What is your plan to recover from a running injury?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Friday, July 16, 2010
Saratoga Palio 2010 Half Marathon
I am running the Saratoga Palio Half Marathon in Saratoga Springs, NY on September 19, 2010!
I have been having very good luck with my long runs this week. My technique is to run on the treadmill at my gym whilst watching the last hour or so of the Tour de France. The tour is exciting enough to distract me and the run is over at the same time the boys cross the finish line.
How do you pass the time on your long runs?
I have been having very good luck with my long runs this week. My technique is to run on the treadmill at my gym whilst watching the last hour or so of the Tour de France. The tour is exciting enough to distract me and the run is over at the same time the boys cross the finish line.
How do you pass the time on your long runs?
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