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.