Let's say you are 16-17 weeks into a 20 week training plan where you are looking to peak or run your key race around weeks 19-20. Up to this point training has been going great and you have hit all your weekly mileage goals, key workouts, and have logged your long runs.
Here is the training situation that in one way or another has come up for everyone:
The previous week you slogged home the last half of your Sunday long run and those tired legs are now spilling over into the next week and you notice early on that your legs are again sluggish on Monday through Wednesday's normal day runs. I don't mean just a little bit tired you are running 30 seconds slower per mile with a ton more effort than all other training runs up to this point. You know something is not quite right but what do you do at this point? We will rule out that the tired legs are not due to lack of sleep, nutrition or stress.
What are you going to do Thursday your planned workout day with tired Legs? (QUIZ TIME)
1. You could pretend nothing is wrong and attempt to complete 100% of the 13 mile workout where 8-10 miles were to be at goal half marathon/marathon race pace..with this plan you are pretty much saying nothing is potentially wrong and you will be fine it is just a rough patch of training.
2. You could begin the workout and if things are not going well pull the plug on it/stop and try the workout next week...but complete the rest of the week's mileage as scheduled.
3. You could be cautious and admit there is something not quite right and bypass the workout entirely and just run 1/2 the mileage each day you had on your training schedule the rest of the week. (the last 4 days)
4. You could because you know your key race is in only 2-3 weeks try to put a stop to the tired legs by taking off Thursday-Sunday and get (4) full days off of running to hopefully save your key race and tired legs...and resume training as scheduled next week after the mini break.
That situation/quiz hopefully makes everyone think a bit. This is why Olympian Kara Goucher has Alberto Salazar helping her through these rough patches. Or American 10k record holder Chris Solinsky has coach Jerry Schumacher to tell him to take a day off and what did 8 time USA Cross Country National champ Pat Porter do when he had his pre-workout meeting with coach Joe Vigil going over all potential options. You will not find this individual training advice in online training programs or books.
Post your comments and thoughts.
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Option 3. With the further option of doing some semblance of a workout on Saturday or Sunday if things improve.
ReplyDeleteI did this with Kim, although I wasn't aware of her fatigued situation until we were 1.5 miles into the workout. I shut it down, she took a rest week (easy running combined with a couple days off), and finished the rest week by nailing the same workout with really strong wind to deal with.
The last 4 weeks before a big race only hones what you have built up, and you can do more damage than good in those weeks.
Based on my own experience and not my coaching ability, I'd say 3 or 4, depending on the reason.
ReplyDeleteIs it just the result of being overworked? Then I wholeheartedly agree with Aaron, cut some mileage from the week.
But... Having been on the end of injuries the result of overwork/overuse which have made it hard to stand up let alone run, sometimes you need to take those extra days off to recover. Get a good massage from a therapist who deals with sports-related injuries, do some cross-training in the pool, on the bike, etc. Rest can be a good thing, as I've learned the hard way.
Dave & Aaron nice work.
ReplyDeleteIf you are serious about hitting that key race in a few weeks and those crap legs come up but things have gone as planned up to say week 16 you know the work/fitness is there.
As Aaron mentioned you are simply keeping fitness and sharpening not in search of it. Take the down time (a few days off) and treat your running like a pro would not like a stubborn college runner who never takes a day off.
If you absolutely have to do something do some low impact stuff like Dave said hit the pool. Get a massage and try to stay mentally tough. The more stress you put on yourself the worse your legs are going to feel.
Nice work class.
woo hoo!
ReplyDelete