Elmer

Latest posts by Elmer

25/04/2019 at 12:14

Re: "understanding the shorthand" ... yes it sometimes happens you can get to the training plans without being able to find the articles that go with them - these articles are essential.

Here's how you can get to at least one page on 220triathlon.com that explains what "Multi-Brick" is.  I believe this page is what's referred to by "see previous section" in the middle distance training plan.

http://www.220triathlon.com/training/long-distance/8-essential-ironman-703-training-sessions/11509.html

 

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25/04/2019 at 11:10

I went, very gradually over about 3 years, from not being able to run more than 10 minutes without lasting knee pain, to feeling great after 15k fast runs, and completing half marathons.  And worked on biking at the same time, which keeps cardio improving while not overtraining the running muscles.  Worked up from about 1hr of exercise per week to 4hr.

My recommendations:

1. Practice some simple standard yoga to help with strength and body symmetry

2. Use the resources below to internalize the following:

- a belief in super, super gradual progress in running

- a habit of practicing running form mindfully, recognizing problem areas early and finding solutions

- development of strong "core" muscles

- removal of unproductive tension outside the core

- understanding of what a full, developed running form looks like and how it works

- understanding that it takes time for muscles and tendons to develop to achieve that (for example, for 3-4 months calf stretches after the run were vital)

Read this:

https://www.chirunning.com/blog/category/pain-free-technique/

Better yet, get the book and read it.

And then read/watch this:

https://www.runningshoesguru.com/2017/03/video-shalane-flanagan-running-form-learning-from-elites/

 

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