It's not really and injury its more of a discomfort in my achellis that after i become tired in my long rung and legs start to feel heavy it become start to feel like an injury? so I'm wondering if that stress on my legs hurts me or help me in a long run.

Great, thanks for the feedback! I didn't even consider the eccentric stimulus of the downhill cooldown.

Wow! Mags in the winter? nice. From the video, it seems to be very well maintained (plowed). Are there times when mags is unrunnable? We thought of going out his past winter but had no idea what the road conditions were like.

How often do you suggest runners run Magnolia road?

Congrats to Sara, by the way, for a great Rabbit job last weekend!

Richey - Thanks for the comment.

hillcruiser - I'd vote for the park and the easy cool down...the treadmill is not the ideal place when coming back from an injury...the idea that your foot has to pull the ground under you to run/move is important, despite what alter-G proponents will tell you.

Also, try to run with erect posture on the uphills - it's a great way to strengthen your core in a running specific manner, especially if you're coming back from injury.

Best of luck in your recovery.

Under Xero - You definitely want to make sure that your not running on an injury, be it during a long run or an easy maintenance run. Nothing good ever comes from running injured.

hillcruiser - Yes, I like the second one better. If you go easy enough on the downhill - and run "athletically" - then you'll do a gentle eccentric biased run; your quads will feel like hell the next two days, but long term that's a great way to strengthen your legs to get them ready for longer, harder training down the road.

Thanks everyone for the comments today - DVDs in the mail this week.

Thanks, WindMan. My "ideal" would be to put the faster uphill segment at the end of the run (like 60 easy + 20-30 progressive). The trail is dirt and allows me to accomplish that, but will leave me another 30 minutes of running back down to my truck. I'm curious what Jay's (and others') thoughts are on the relative training stimulus between the 60 Easy + 20 Progressive on the TM versus something like a 30 Easy + 20 Progressive + 30 Easy & downhill on the trails.

Under Xero - be careful with the achilles issues! Achilles tendinitis took me out for several weeks and it's been a very slow process getting healthy enough to even think about running again.

Hey Jay thanks for the video, on long runs are you suppose to continue if your tendons tighten up? like your achilles? should i stop it or slow down and walk? thanks

hill cruiser,
i think as long as you are on grass it's better to do it outside....dirt is second best, while the treadmill is very unstable and could make it harder to get better.
Coach Jay, correct me if im wrong...

Jay - Thanks for the detailed commentary along with the video. I'm coming back from an injury and looking to do the last few miles (20-30 minutes) of my progression runs uphill similar to this reverse Mags workout. The problem is that I prefer to do it in the park and not on the treadmill which will leave me 3-4 miles uphill away from my truck. Do you think it's more beneficial to finish it up on the treadmill or cut the early part of the run down and have an easy jog back to the truck?

Jay,

Love the content. Thanks for putting this together. Good to see Renee running well at ASU - the trackside video was great. Loved the way she attacked with 300m to go. I like seeing the longer workouts like this one.