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Poster: Impossible Dream
Subject: RE: Soup to Nuts - Letsrun Train Me
Body:

eurodonkey wrote:

Bump. Very curious to hear about how the circuits went...

I have a question for all of you. Over the last 4 months I built gradually up to 70-75mpw (for the first time in a LONG time) and 2 quality sessions.

I somehow strained my hip joint during last Saturday's XC race (possibly a slip or twist I wasn't aware of), had a severe delayed reaction on Monday/Tuesday with my whole upper leg seizing up to the point where I could not walk and had to go to the ER, and have just got back from the physical therapist. There is no obvious single cause but I'm moving much better now, and there should be no lasting damage after 3-4 more days mobilisation and massage. I will effectively have had a full week off training due to this. And this weekend I'm driving across France for a week's skiing with the family, in a place where running isn't really feasible. Unless the snow has gone, but I don't want to wish for that ;-)

So, there's a good chance of missing 2 weeks away from hard training, rather than the 1 week of 'active rest' I planned. I can at least work on leg strength while away.

Has anyone here had similar length layoffs lately? What would you do about resuming afterwards? Presumably I will have to phase things back in over a few days. Not sure if it's best to start with 2 gentle runs a day at 70mpw level, and ease the quality back in after a week, or start with the usual weekly pattern (2 quality sessions) and go 40-55-70 or some such with the mileage?

Euro,

Thanks for asking about the circuit. I think I did it right, because it was hard !! :)

I did 2 sets of the following -

- Bosu Ball Pushups 15 reps
- Front Squat to a press, 12 reps first set, 10 reps second set. I was particularly surprised at how hard these were, even with light weight
- Swiss Ball substitute for leg raise. I realized after my question the other day that you weren't necessarily stressing lower back so much as you were hip flexors with this movement, so I did the Swiss ball thing rather than the dead lifts
- Bent dumbbell rows, 10 reps each side. I'll need to get creative or purchase equipment for the inverted rows.
- One leg step ups, 15 reps for each leg. Used a sturdy folding chair.
- Swiss ball hamstring curls... MUCH harder than anticipated and I need to work on my form on these.
- Mountain climbers
- Lateral hops over a 2x4 (felt a bit silly at first, then really tired)

Once I get the hang of this, you are right I'm going to be sweating something fierce with these. I warmed up with a shortened (fewer reps) version of my core routine and finished the evening with 4 miles on the treadmill.

I could definitely feel some extra fatigue in my quads and hamstrings this morning during my easy 8.

SORRY to hear about your hip. I would try and get some cross training in if possible during your holiday and then have an easy mileage week on the comeback, what ever you feel comfortable with and then the 2nd week you could possibly be back to normal with the option of dropping the second hard session if you feel like you're pushing it to hard. Just my take.

BTW - Shoebacca, if you're reading this, I reconfigured the cords this morning. Could I have broken the cord curse? Stay tuned..... B-WAAAA HA HA HA!!

PM - I'm interested to hear about your golfing.... Mini tours? You obviously have some game. Any practice tips for a guy looking to gain some consistency with ball striking and break 80?

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