Coach Charles and all - input on my training plan?

[PrincessV]

I'm posting this away from the Princess Half thread in order to cast a wider net, but my plan is specifically for the Princess. My goal? Finish without injuring myself in training... again.

Background: I've run on and off for 20 years, mostly sprints thrown into my walk and strength workouts. I started training for distance in January (2012). While training for the TOT 10-Miler, I developed IT Band Syndrome... trained as best I could and ran the race, making the ITBS worse. Since then, I've taken time off, starting seeing a fantastic chiropractor who's getting me back on track, and I resumed running a couple weeks ago. I've been able to complete the first week+ of my plan without pain - yay!

My thoughts: I don't want to push too hard in training and risk re-injury, so I blended some Galloway and some Higdon with cross-training that I know works for my body. Trial and error has shown that I perform better overall by running and walking 4 days a week, so I thought adding a small bit of distance each week to my short runs would be beneficial; no week exceeds a total 10% increase over the previous week's total mileage.

ETA: Oops - the Half is on Sunday, not Saturday. So make that final week a short run, ST, walk/yoga, short run, rest, rest.

Mileage represents run/walk intervals, which will (hopefully) progress to more running and less walking over time. I was once doing 1/2 mile runs with 1-2:00 walk breaks, but I've slowed way down to return to running: started back doing 2:00walk/:30run and am doing 1:30walk/:30run this week - so far, so good. "Walk/yoga" days may become walk/run intervals as time goes on and healing continues.

ST = all over strength training:upper body, squats, lunges, etc. XT = cross training: ballet or pilates, mostly, maybe some Zumba.

Thoughts? Too much? Too little? Cut-back weeks okay? All feedback is welcome!

 

[jmasgat]

I'm no expert, but it looks pretty reasonable. My only comment has to do with your ITB issues. I am not sure what a chiropractor does for ITB (or does at all, for that matter), but I do know that strengthening and stretching your hips should help with the ITB. There are so many exercises that you can incorporate into your XT. Check out Runner's World--here's a link to just one of there many articles/videos.

http://www.runnersworld.com/stretching/flexible-routine

A foam roller is also a very useful tool to have. And yoga is a great addition for strength, balance, and flexibility.

I think if you have found a blended plan that will work for you--then it will! Good luck.

Maura

 

[PrincessV]

I'm no expert, but it looks pretty reasonable. My only comment has to do with your ITB issues. I am not sure what a chiropractor does for ITB (or does at all, for that matter), but I do know that strengthening and stretching your hips should help with the ITB. There are so many exercises that you can incorporate into your XT. Check out Runner's World--here's a link to just one of there many articles/videos.

http://www.runnersworld.com/stretching/flexible-routine

A foam roller is also a very useful tool to have. And yoga is a great addition for strength, balance, and flexibility.

I think if you have found a blended plan that will work for you--then it will! Good luck.

Maura

Thanks Maura! Yep, I do lots of PT and foam rolling for my ITBS in addition to seeing the chiro. What I'm getting from her is targeted massage, electro-therapy to reduce the knee inflammation and work on my glute/piriformis, which was impacted badly from trying to run through ITBS... which, in turn, made the ITBS worse. I'm already really strong through my hips/glutes/thighs from a lifetime of ballet and 20 years of yoga, but always running on the same side of our VERY canted roads brought on the ITBS. I now run in the middle whenever I can, switch sides when I can't be in the middle, and do many loops on golf course and park paths.

 

[cewait]

Looks reasonable. I would not throw yoga out (if I read correctly) as it will help keep your hip girdle open and flexible.

Keep the ST up and keep a full body focus during the workouts; even during the longer run period.

As a knitpick, why not round the midweek runs to the nearest whole number. I think that would help in keeping you on task for those runs.

I am glad to see you have a foam roller in your life. Keep after it.

 

[PrincessV]

Looks reasonable. I would not throw yoga out (if I read correctly) as it will help keep your hip girdle open and flexible.

Nope, yoga's here to stay - it's my sanity break! It's the "walk" part I hope to make more running and less walking.

As a knitpick, why not round the midweek runs to the nearest whole number. I think that would help in keeping you on task for those runs.

I mostly did that as a gradual increase from the 2 miles I was reduced to coming back from ITBS. Yeah, it's probably more psychological than anything, lol!

Thanks for taking a look - I don't always comment, but I've read so much of your good advice and very much appreciate you sharing your wisdom with us here!