Slowtwitch Forums: Triathlon Forum: Key weekly off season run session suggestions?

Calendar Coaches Fitters Retailers Triathlon Clubs Stack & Reach Custom Geometry Calculator Training Log
		MAIN INDEX	RULES & LEGEND	LOG IN

Search for (options)

Newsletter Signup

Slowtwitch Forums: Triathlon Forum:
Key weekly off season run session suggestions?

dforbes

Oct 28, 09 5:44

Post #1 of 17 (436 views)

Key weekly off season run session suggestions?	Can't Post

I guess the subject is a bit broad, but I've a ton about people wanting to increase their FTP on the bike and 2x20 and 90min@95% come up often. Are there any key workouts for running you all use in the off season to boost your pace? I assume you will ask for what distance, and I'm planning a 70.3 for next year, but would like to hear feedback on anything from a 5K to 15K and beyond. It doesn't seem so specific for the bike, wondering if it was the same for the run in the off season. Thanks for the input.

ericM35-39

Oct 28, 09 6:00

Post #2 of 17 (429 views)

Re: Key weekly off season run session suggestions? [dforbes] [In reply to]	Can't Post

run every day

dforbes

Oct 28, 09 6:06

Post #3 of 17 (420 views)

Re: Key weekly off season run session suggestions? [ericM35-39] [In reply to]	Can't Post

I would, but I'm debilitated by a bad knee, and can maybe fit in 2-3 sessions tops, so I want the best bang for my buck.

jyeager

Oct 28, 09 6:42

Post #4 of 17 (391 views)

Re: Key weekly off season run session suggestions? [dforbes] [In reply to]	Can't Post

In Reply To:

I would, but I'm debilitated by a bad knee, and can maybe fit in 2-3 sessions tops, so I want the best bang for my buck.

You have to do the best you can with what you've got. That being said, I've never known an injury that was OK with high intensity running but not OK with slow, controlled jogs.
What's up specifically with your knee?

I ask because by far and away the best thing you can be doing is a lot of long, slow miles. To this end, you should find a way to work around the knee if at all possible.

OldFart

Oct 28, 09 6:45

Post #5 of 17 (385 views)

Re: Key weekly off season run session suggestions? [dforbes] [In reply to]	Can't Post

build up to and run a 15 miler every weekend.

dforbes

Oct 28, 09 6:48

Post #6 of 17 (383 views)

Re: Key weekly off season run session suggestions? [jyeager] [In reply to]	Can't Post

Osteoarthritis, no articular cartilage, I've had surgery, feels good after about 3 days of rest from the last workout. I can go at about threshold pace, but not much at interval or rep pace, I just can't push off like I used to. I also have an elliptical now, but have no idea where to start there, never used one.

jyeager

Oct 28, 09 7:17

Post #7 of 17 (350 views)

Re: Key weekly off season run session suggestions? [dforbes] [In reply to]	Can't Post

Ah, I see the problem....

Is there 'x' miles per workout or per week you can tolerate?

There are things you can do to minimize the amount of stress on the knee during running. A few of them are:
- Ensure excellent strength of the muscles around the knee
- Get the softest training shoes available
- Shorten your stride (this may be the biggest one)
- Consider (but be careful!) changing to forefoot running

Depending on your answer to the question above about 'x', my recommendation might be to do most of 'x' at target race pace.

But ideally you can find a way to increase 'x' to a respectable amount that can't all be done hard for reasons other than your knee.

desert dude

Oct 28, 09 7:33

Post #8 of 17 (329 views)

Re: Key weekly off season run session suggestions? [dforbes] [In reply to]	Can't Post

in your case i wouldn't be afraid to go running in the pool a few extra times per week.

Brian Stover Accelerate3 Coaching, Blog
Save at TriSports.com - use code BSTOV-S

dforbes

Oct 28, 09 8:00

Post #9 of 17 (312 views)

Re: Key weekly off season run session suggestions? [jyeager] [In reply to]	Can't Post

thanks. I could probably get some more strength. Miles typically are not a problem, its the pace in which I can do them. Some days I can run hard, some days not. But I appreciate the advice. As far as the pool, when I get access to my school's pool, I'll probably swim since I have very limited time in it, but great idea that I haven't done since high school. I may substitute the elliptical for pool sessions.

jyeager

Oct 28, 09 8:16

Post #10 of 17 (296 views)

Re: Key weekly off season run session suggestions? [dforbes] [In reply to]	Can't Post

In Reply To:

Does this mean you could put in 50 miles per week at an easy pace without issue?

dforbes

Oct 28, 09 8:18

Post #11 of 17 (292 views)

Re: Key weekly off season run session suggestions? [jyeager] [In reply to]	Can't Post

No, that is in regard to getting 2-3 runs per week, I still need recovery after the runs, but I can manage longer distances if I need to at a slow pace during the 2-3 runs per week.

cdw

Oct 28, 09 8:40

Post #12 of 17 (262 views)

Re: Key weekly off season run session suggestions? [dforbes] [In reply to]	Can't Post

I have a friend who developed an odd heel problem after 20 years of no injuries during training. After some operations and therapy over a number of years he can run without pain a couple of times a week. So now he runs 2 hours and 2.5 hours and those are his workouts. Not optimum, but his swimming and cycling are strong so he can compete.
Chad

jyeager

Oct 28, 09 8:55

Post #13 of 17 (250 views)

Re: Key weekly off season run session suggestions? [dforbes] [In reply to]	Can't Post

I would suggest that you do 2 things in your running.

1) Easy runs of whatever distance you can handle. Probably 2 minutes per mile slower than your standalone 10k race pace.
2) Target race pace runs. You will be doing a 70.3 race, so your race pace in your half marathon portion will be similar to a standalone marathon race.

Priority is more miles at the easier pace, but your knees won't let you. Knees aside, your body has a certain amount of recovery ability regarding runs....since your knees won't let you run that many miles, you can do more of the target race pace runs to make up the difference.

Experiment with shortening your stride and lightening your landing.

dforbes

Oct 28, 09 9:30

Post #14 of 17 (219 views)

Re: Key weekly off season run session suggestions? [jyeager] [In reply to]	Can't Post

Great, thanks. have switched to forefoot landing, I really had no choice as lightning would shoot up my leg if I landed any other way. But I'll take heed to your advice, I do have plenty of time to experiment.

dforbes

Oct 28, 09 9:32

Post #15 of 17 (215 views)

Re: Key weekly off season run session suggestions? [cdw] [In reply to]	Can't Post

The most I have gone is 2hrs, it didn't hurt too much, but I paid a little for it the next few days. I also try to stay away from meds, so it can be uncomfortable, so I figure if I can deal with the pain, it isn't bad enough to worry about yet!

ttx_tri

Oct 28, 09 10:38

Post #16 of 17 (183 views)

Re: Key weekly off season run session suggestions? [ericM35-39] [In reply to]	Can't Post

I disagree, that is not a great plan. I tried the 100/100 challenge after IM last year and after 60 days that was it. Injury and the repetitive nature of running everyday took any enjoyment out of it.

I do however agree with running more. Run within your means. While everyday is a bit much for some, running every other day isn't that bad. Don't just run to tun. Have a purpose and try to keep it fun. There is a better chance you will stick with it and build the solid base over the off season.
Back in the game, IMWI 2010!

ericM35-39

Oct 28, 09 16:39

Post #17 of 17 (111 views)

Re: Key weekly off season run session suggestions? [ttx_tri] [In reply to]	Can't Post

Relook your process.... "I ran every day and got hurt therefore running every day causes injury"

can you think of any other reasons that may have caused you to get hurt?