ATC: Solve Low Back Pain, Lucho's Marathon Training and Recovery Tips, Nail the Olympic Tri 10k, and More
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
1) Work out your tight/weak hips- 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
2) Upper body / T spine- 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
3) Lower body- maintain neutral feet, loose calves, etc. - alignment and good form starts here.
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