Sunday, July 19, 2015

si joint

Had a good discussion with Dr Glass up at camp last week about the importance of the S.I. joint in running and how the joint doesn't function as it should in many runners.  Sounds like an area we want to keep mobile and strong, so here is link to a short video with some good information and exercises to do so...   https://www.youtube.com/watch?v=cTo1eAZXNKk

Regarding the Tue/Fri workouts, as with last week, we'll keep it pretty simple.  You should warm-up and cool-down with about 10-15' of easy running.  Depending on your mileage and the length of the workout, you may need to extend the warm-up and/or cool-down.  For the fartlek workouts, you should complete the designated workout and adjust your warm-up and cool-down to hit your mileage.  If you end up a mile or two longer than what you're supposed to get, that's ok.  You can then take off the 1-2 miles from another day, or just end the week being 1-2 miles ahead.  Either is fine.  For the runs approaching 80%, you should figure about a mile warm-up and a mile cool-down, so the length of the 80% run would whatever you need it to be to hit your mileage.  The minimum length though should be 4 miles.

Tue - 3-4 x 5' @ 80%, r= 3'
Fri - strong aerobic running approaching 80%

Lastly, the summer notes do indicated that the next stage of strength-training should be out, but we've decided to continue as is for 2-3 weeks more.  So early in August it will change.
at

52 comments:

  1. BrandonJuly 19, 2015 at 8:15 PM

    31 in 5. First week has been very cool, both running and temperature wise. Maine has been a great break from the Georgia heat. Hope everyone's first workouts went well, though I won't be there for a bit. I wish Tim Horton's was in Georgia.

    ReplyDelete
  2. CarolineJuly 19, 2015 at 8:30 PM

    30 miles last week. I was in the ATL this past weekend and was able to see my girls H-Dawg and Morgan!

    ReplyDelete
  3. TannerJuly 19, 2015 at 8:32 PM

    56 miles. I went a little too fast for my aerobic run, I forgot that it was a gradual increase to 80%, so it was a bit tougher than I expected. I'll start off slower next time.

    ReplyDelete
  4. Ryan M.July 19, 2015 at 8:47 PM

    64 miles last week. Workouts went well.

    ReplyDelete
  5. AnonymousJuly 19, 2015 at 10:17 PM

    70 miles

    ReplyDelete
  6. Paige SelentJuly 19, 2015 at 10:31 PM

    41. Short this week since I had to take an extra day off and I did my long run early (last Friday) due to traveling. Did my workout on Saturday with Brandon casually pacing me during a 5 mile race in Maine. The course was about 3 miles uphill and then 2 miles downhill in the mountains so the first half was pretty miserable.

    ReplyDelete
  7. MattJuly 19, 2015 at 11:09 PM

    68 in 6 days

    ReplyDelete
  8. CourtneyyJuly 19, 2015 at 11:36 PM

    40. A little off due to an unforseen long day with work and life. Lol. All good things.

    ReplyDelete
  9. Haley StumvollJuly 20, 2015 at 12:16 AM

    40 miles this week. I was traveling on Sunday so my long run was a little off. Since my season ended late, I didn't start the workouts but I will this week

    ReplyDelete
  10. Gabriel DarosaJuly 20, 2015 at 12:18 AM

    46 miles, a little short due to travel and running the friday workout up the side of a mountain. Very fun stuff! Today was my first day back running in south florida and i now remember why i run at 7 pm. It is HOT. I leaving for brazil next sunday so i'll get to run in the cold!

    ReplyDelete
  11. Alex GradyJuly 20, 2015 at 8:19 AM

    61 miles for last week. Got to run with some of the team in Juhan this past weekend. The trails were amazing! It is also good to run with people... This past week has been pretty tirsome, but I am getting to feel pretty strong. The workouts went surprisingly well.

    ReplyDelete
  12. Mini PapaJuly 20, 2015 at 8:54 AM

    Branching off of Coach Drosky's comment about the S.I. joint, here is another article on the importance of proper hip alignment (along with an exercise): http://chadwaterbury.com/align-your-pelvis-to-reduce-pain/

    Another good resource for alignment is "Whole Body Barefoot" by Katy Bowman which explains why proper alignment is important and provides exercises to get started on becoming better aligned. She advocates going minimal in footwear, but based on personal recent experience, don't rush into minimal running footwear. Instead work gradually into a lower heel-toe drop shoe; I don't think a complete minimal shoe is necessary. I may be biased here based on my current club's sponsor, but New Balance makes some good shoes with 4-6 mm drop shoes with your standard type of cushioning. I'm sure other companies have similar types of shoes.

    One more point, take advantage of the deal you have with Dr. Glass while you can. Alignment is important and chiropractic adjustments help in that regard. After going through some struggles this past year, if I could change one thing from my time at Tech it would be to take advantage of the resources available. The little things matter.

    ReplyDelete
  13. Jag GangemiJuly 20, 2015 at 10:19 AM

    64 miles last week, which started with a strange, Odyssean long run and contained two very solid workouts. Not much to say about either one, it's mostly just refreshing to have some more structure to the mileage. In general, a reasonably dope week.

    ReplyDelete
  14. UnknownJuly 20, 2015 at 10:36 AM

    60 miles this week. I am finished with physical therapy, and the hip/groin feels almost 100%. I'm continuing the exercises I was given as a precaution which ironically are based on alignment and adjustment of the pelvis and trunk. I didn't do Tuesday's workout because I fell pretty hard on the trails during the warmup, so I decided to just run my mileage easy, but the 80% run went much better than expected. Ran my long run with Matt Mohammad Munns, Grady, and Veith at Juhan. The Juhan crew keeps expanding and welcome anyone to run out here at Juhan!

    ReplyDelete
  15. Matt McBrienJuly 20, 2015 at 11:01 AM

    52

    ReplyDelete
  16. UnknownJuly 20, 2015 at 11:22 AM

    This comment has been removed by the author.

    ReplyDelete
  17. UnknownJuly 20, 2015 at 11:54 AM

    63

    ReplyDelete
  18. JustinJuly 20, 2015 at 12:20 PM

    60 last week due to travel and long days of work

    ReplyDelete
  19. Erin GantJuly 20, 2015 at 12:48 PM

    50 miles!

    ReplyDelete
  20. Erin RadcliffeJuly 20, 2015 at 1:01 PM

    41 miles last week. Lungs feel strong, legs tired, & shoulders tight. Rolling out more & spend a lot of time stretching psoas & calves. Working on improving my hip flexibility & trying to start my mornings off with a little bit of basic yoga & mobility stuff at least 4 times a week. Looking forward to some nice morning runs this week now that the majority of my class/work is over

    ReplyDelete
  21. DianaJuly 20, 2015 at 1:17 PM

    50 miles. Ended the week pretty exhausted with a bit of shin pain which I've been fortunate enough to avoid the last several months. I'm focusing on as much recovery this week as I can and additional cross training if I'm not able to log my full mileage.

    ReplyDelete
  22. UnknownJuly 20, 2015 at 1:27 PM

    46 miles this week. I have mostly been running at Cheatham Hill/Kennesaw Battlefield in the mornings if anyone would like to meet up to run together.

    ReplyDelete
  23. Christian BowlesJuly 20, 2015 at 2:14 PM

    59 miles in 6 days

    ReplyDelete
  24. JocelynJuly 20, 2015 at 3:42 PM

    51 miles!

    ReplyDelete
  25. Señorita MorganJuly 20, 2015 at 4:22 PM

    58 con algunas millas en Dallas, Texas!

    ReplyDelete
  26. AnonymousJuly 20, 2015 at 4:37 PM

    48 this week, but I am a little short for next week because FASET threw me off yesterday.

    ReplyDelete
  27. Patrick FlemingJuly 20, 2015 at 4:55 PM

    53 miles in 6 days. First weeks workouts went well. Will be working on my SI joint so I can get on the SI cover ;) . Link provided in my name for SI wiki history for the lazy. Go learn something

    ReplyDelete
  28. SidJuly 20, 2015 at 5:02 PM

    44

    ReplyDelete
  29. Sarah BowlesJuly 20, 2015 at 5:19 PM

    54 miles

    ReplyDelete
  30. meliJuly 20, 2015 at 6:33 PM

    56 miles. Ran wiff Kaylee on Saturday b/c she visited me! swag

    ReplyDelete
  31. VeithJuly 20, 2015 at 6:54 PM

    80. Juhan again. Long run went well. Fartlek on the cinder loop went well. The next 3 runs including the tempo did not turn out well. Lets see how this one goes this Friday. Hopefully running the workouts with flem-dog with help

    ReplyDelete
  32. UnknownJuly 20, 2015 at 7:57 PM

    57 miles this week. Ran an amazing half marathon in Bryce Canyon as my long run on Sunday!

    ReplyDelete
  33. UnknownJuly 20, 2015 at 8:25 PM

    55 miles for the week starting July 5th, 63 miles for last week.

    ReplyDelete
  34. UnknownJuly 20, 2015 at 8:33 PM

    69 big ones last week

    ReplyDelete
  35. NicoJuly 20, 2015 at 10:12 PM

    AYYOO Evan!!!

    56 in five, took Thursday off because I woke up with pain left peroneal in my foot (the same place as two years ago). Haven't really had an issue with it since so hopefully I'm in the clear. Considering how I've been getting run down each week, I chose to put off workouts until this week to hopefully be more comfortable with the miles. We'll see how that goes tomorrow.

    ReplyDelete
  36. Haley AJuly 21, 2015 at 6:10 AM

    47 miles!

    ReplyDelete
  37. Ryan PeckJuly 21, 2015 at 8:25 AM

    52 miles

    ReplyDelete
  38. Ave da RaveJuly 21, 2015 at 12:09 PM

    53

    ReplyDelete
  39. Alexandra MelehanJuly 21, 2015 at 12:26 PM

    Oops. Commented in last week's post. 44 miles last week!

    ReplyDelete
  40. UnknownJuly 21, 2015 at 1:41 PM

    61 in 6 due to travel. I think I'm "ready" to begin workouts this week.

    ReplyDelete
  41. UnknownJuly 21, 2015 at 2:46 PM

    46 miles

    ReplyDelete
  42. Juanita PardoJuly 21, 2015 at 2:51 PM

    46 miles

    ReplyDelete
  43. MalinJuly 21, 2015 at 3:19 PM

    47 miles nice and cold perfect for running! Exploring some new trails and getting a bit lost and ending some of my runs with picking blueberries :)) Workouts was fun!

    ReplyDelete
  44. UnknownJuly 21, 2015 at 3:20 PM

    53 miles last week

    ReplyDelete
  45. Eamon McCoyJuly 21, 2015 at 4:58 PM

    52 last week

    ReplyDelete
  46. sammie kJuly 21, 2015 at 6:48 PM

    40 last week, my legs could tell that I'd increased miles from the previous week but they're hangin in there. Tossing in some yoga as well

    ReplyDelete
  47. JerJuly 21, 2015 at 6:54 PM

    50 flat. It's nice to see some people hopping on the yoga train. My warrior two is on fleek right now... Jenna will be proud

    ReplyDelete
  48. Kaylee IJuly 21, 2015 at 6:55 PM

    54 last week- only one month until school starts up! :)

    ReplyDelete
  49. zane coburnJuly 21, 2015 at 11:13 PM

    zane coburn-56 for last week. Thought I posted my mileage from last week, but then remembered if was from the two weeks prior. Feeling good, but was sick last monday and took off work and running.

    ReplyDelete
  50. ZachJuly 22, 2015 at 5:08 PM

    0 miles. Running this week.

    ReplyDelete
  51. Chance EldredgeJuly 23, 2015 at 9:32 PM

    45 last week. Sorry for the late post I am at the beach with family and do not have good wifi.

    ReplyDelete
  52. UnknownJuly 26, 2015 at 7:38 PM

    50 for week of 7/12 - 7/19
    Had a foot problem so I took 2 days off, all good now. Been icing in the sports medicine room the past two weeks to prevent future problems

    ReplyDelete