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On this show:
– The best routine for marathon recovery? What kind of ramp up afterward to get back to 100%?
– A guide to solving low back pain from running (see below for details)
– Ironman training: How much of my running should I be doing at my open marathon pace versus my Ironman marathon pace? I did an open marathon in November in 3:04, however, at Ironman I hope to do 3:30.
– have you been running TOO hard?! The benefits of hard running but why you may want to switch to a lower effort for the majority of your training runs.
– HR training zone guidance for 10k (and long distance) running
– Nail the 10k in an Olympic and how to get your 10k Oly time closer to your 10k open time!- Avoid over-fueling in an Olympic-distance triathlon- 20 weeks out from a marathon and time to get busy – help! Is it advisable to build volume & work on strength simultaneously? If feeling overtrained do you have a preference as to which to decrease – volume or intensity? Plus how to add in hills with limited resources?
Lucho’s Run Training Schedule (Marathon based)
Monday – recovery
Tuesday – speedwork or tempo (tempo if not fresh for speed) + yoga
Wednesday – moderate volume (6-14 miles)
Thursday – very ez 3-4 miles x2 (double day)*
Friday – tempo or converse from tuesday*
Saturday – don’t wreck sunday
Sunday – long run
*option to switch thursday and friday if you feel good on thursday after warmup!
Kettlebell brand mention by Tawnee:
http://www.kettlebellsusa.com/metrixx-ecoat-black-cast-iron-kettlebells-military-grade-kettlebells.html
Solving Low-Back Pain
– pelvis is getting pulled forward by illacus and psoas, but pelvis is needing to be neutral or even slightly posterior tilted to avoid LB pain
– glutes stabilize hips – if you have weak glutes this allows pevlis to get pulled forward more
– glutes too weak + tight anterior muscles = pelvis tilts forward & more pressure on low back
– create strong but mobile anterior muscles (hip flexors); work on max hip flexion, i.e. pull knee to chest
Fixes:
couch stretch
yoga
strengthen glutes
strengthen hip flexors
deep squats
overhead deep squats
See more on this Kelly Starrett MWod video to test your risk for low back pain: https://www.youtube.com/watch?v=kBkCoXPn_Ic
– if you are hunched and in excessive kyphosis this will actually add more pressure on the lumbar spine aka low back
fixes:
foam roll T spine DAILY!
external rotation of shoulders
strengthen mid back/lats
“turn off” upper traps and neck
– maintain neutral feet, loose calves, etc. – alignment and good form starts here.
One Comment
Thanks for the tips. I just started running in January, and I’m having a hard time getting into the groove of things. I don’t have a lot of back pain, but there is enough that it makes running uncomfortable. And that’s what I can feel the next day, even when I didn’t run very far. I’d like to catch this problem now, rather than when it’s worse.