Ultra Runners

1

streching / rolling frequency (Read 48 times)

UltraBoy


    Just wondering what you typical week looks like?  I'm been avg about 50/WK for the past 6 wks prepping for a May 50.  This week I feeling pretty beat down and sore.  Works busy, home is busy and I'm tired.  I taken yesterday off, planning today as well, but the tightness this week is surprising me over and above the tiredness.


    Trail Monster

      Have you been taking cutback weeks? Was this a gradual build?

       

      I have been doing yoga 2-3 times per week plus getting Graston every other week along with a spinal adjustment. I also have added more strength training to stabilize joints and correct imbalances.

      2013 races:

      3/17 Shamrock Marathon

      4/20 North Coast 24 Hour

      7/27 Burning RIver 100M

      8/24 Baker 50M

      10/5 Oil Creek (distance to be determined)

       

      My Blog

       

      Brands I Heart:

      FitFluential

      INKnBURN

      Altra Zero Drop

      UltraBoy


        Thanks Banshee, yes I have been doing cut back weeks usually 3 long 1 short.  It's been a pretty gradual build up.  I had this target race in mind since Sept so I spent Oct/Nov/Dec increasing distances.  Last time I tried to ramp up too quickly I ended up injured so a quick lesson learned.

         

        I'll need to pick up my yoga volume to more than 1X avg per week.  I scheduled 2 but scheduling and doing are often very different.  Per the spinal adjustment I'll steer clear of that for now.  I thankfully have no back problems, and don't want to introduce any either.

         

        Strength training starts Monday, although it's a core class I signed up for that's offered at work.  I love having a full free gym at work with personal trainers as well.

         

        Perhaps its just the winter blues setting in...it's been a long cold winter in Ottawa this year, and frankly I'm very sick of it.  Only so often you can run outside in -20c without starting to think this is freakin nuts I'm freezing my cahonies off.


        Trail Monster

          I do yoga as part of my bedtime routine now. Just a gentle flowing yoga with simple poses. It allows me to calm down, sleep well and fit in a little stretching without squeezing it into a busy day. Last night I did 30 minutes of core before yoga. Making it a pre-sleep routine has helped me not to skip the strength and stretching this cycle.

           

          And the temps don't help. It was -1*F here this morning which is -18 or -19*C. Pretty miserable and slow running thanks to having to wear a week's worth of laundry just to stay somewhat warm.

          2013 races:

          3/17 Shamrock Marathon

          4/20 North Coast 24 Hour

          7/27 Burning RIver 100M

          8/24 Baker 50M

          10/5 Oil Creek (distance to be determined)

           

          My Blog

           

          Brands I Heart:

          FitFluential

          INKnBURN

          Altra Zero Drop