WEEK 6: TURKEY TROT 2017

WEEK 6 TURKEY TROT 2017 WITH TRACK DAY 5K Beginner Training Plan
Monday is the first day of Week 6 of the 10-week (plus part of a week) plan.  On the track you have graduated to running FULL laps only; no more half laps, except when walking, during the remainder of the plan.
 
The reasons and importance of foam rolling and rest days have been discussed recently. Have you remembered to perform MYRTLs every week? The mobility routine is scheduled only once/week on this beginner 5k plan, but ideally you should be loosening up before each run. Jay Johnson’s video demonstration is no longer available online. However, the pdf is on the RESOURCES page (and below) and contains images that should help you to learn the basic moves.   

An excellent YouTube video https://www.youtube.com/watch?v=nmHjMCN0nx0 presented by the Wolf Creek Track Club’s USATF Registered Coach Brandon Wise, does a beautiful job with demonstrations of 12 moves from several angles. Pay close attention to the words superimposed on the video describing the move. Coach Wise progresses so quickly through the exercises that you might miss one as the camera switches views and the coach moves. This video is also always available on the RESOURCES page
 
Not only do these exercises help you to improve and maintain mobility in the hip girdle (mobility + girdle = MYRTL) some also assist with hip strengthening.  The side leg lifts and clamshells included in this set of moves are often prescribed to build the gluteus medius (GMed) muscles. The GMed help to prevent runners’ and walkers’ knees from wobbling, as one leg after the other is alternately set down in a linear forward motion. 
 
Outside of this routine, you may wish to work on GMed strength and add light ankle weights for the side leg lifts and a mini-resistance band just above the knees for the clamshells.
 
Once you master the routine and perform it regularly before runs, you will “feel” ready to move, especially early mornings or evenings after sitting all day.
 
WEEK #6 (3.0 miles)
START: One lap warm-up walk
RUN: 2 full laps and WALK: half lap
Repeat: 3 times = 1.875 miles
            then
RUN: 4 full laps and WALK: half lap
Repeat: 1 time = 1.125 miles
END: One lap cool-down walk
 
You are more than halfway through the plan. Thanksgiving is approaching. Great work!
 
RUN HAPPY!

​http://www.njsportsmed.com/files/myrtl_routine.pdf
 
https://www.youtube.com/watch?v=nmHjMCN0nx0

http://orthoinfo.org/PDFs/Rehab_Knee_6.pdf
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