Compression socks are everywhere and the question is do they provide benefits for athletes. It's interesting to see all the new fads come and go over the 25 years of my racing experience. Do you remember the trend of big heavy cushioned running shoes many years ago and now it's all about lightweight, barefoot running, lighter the better.
I first noticed a trend of these new compression running socks while competing in European ultra triathlons as many athletes not only used them during the run and also the bike. Many of my European friends and competitors mentioned that they provide benefits of reducing fatigue in the lower leg muscles specifically in the calf and Achilles area's.
So, I decided to test them to see if they do have any benefits while training and for recovery. After researching online, there are many models and styles to select with most priced in the $50-$60 range (Zensah, SL3S, CEP). So they are not cheap and the majority of the socks are made from different types of nylon. There are a couple models that blend in wool. The main differences is whether you look at an entire sock or the compression sleeve. I figured that the sleeve might be easier to put on especially with triathlon transitions and allow me to sleep with them without getting hot feet (from a whole sock. Also, during a race I can choose my own socks. I purchased the Zensah sleeves.
The first time I ran with the compression sleeves I noticed that it was a bit of a tight feeling around the calf area but after a few minutes they seemed fine. I did not notice much benefit in shorter 1 hour runs and then decided to try them for a long 6 hour run with greater fatigue in the lower legs. I noticed less tightness in my calves and overall they were not that that warm which was a concern and of course looking a little odd (I tested them during a trail run in the heat of the summer and they are black color). The next test was to wear them after a long workout running and this is where I think they provided the greatest benefits. They seemed to reduce some of the extensive fatigue and the next day the legs recovered very well. I figured they might be a a good recovering tool if I slept with them every night during last year's DECA Ultra Triathlon. After every day and completing the Ironman distance I put them on for sleeping and did notice benefits of reduction of the overall lower leg fatigue.
Overall, I think they do provide some recovery benefits after long workouts. I plan on using them this year again for the DECA Ultra Triathlon for active recovery during the few hours of sleep per day. Test them out as they might provide benefits for you during your training and racing, but remember that the best recovery starts immediately following the workout with your recovery drinks and quality food!
Friday, July 9, 2010
Friday, July 2, 2010
Weekend - Running Hill Repeat Workout!
For those of you not racing this weekend and want a different hill repeat routine try this workout to test your engine. This workout builds leg and lung power and several weeks of consistently doing the workout will improve your hill running and result in power increases in the legs.
Find a hill that is a steady climb that will take between 6-9 minutes in duration while keeping your heart rate in the 85-95% percent range of lactate threshold. So you will not be "red-lining" the heart rate but training right in the "sweet spot". The hill should not be so steep that you can't maintain the heart rate in this range. It can be done on trails or roads (I prefer roads).
After a 10-15 minute warm up including five 20 second "pickups" start the first set:
1. Climb the hill and keep you heels down (so you don't aggravate the Achilles) /while pumping arms - focus on solid breathing and staying in your heart rate zone.
2. Recover on the run down (should take you roughly the same time as going up)
3. When you reach the bottom, then start with 50-75 Hindu squats (error on the low side for the number of Squats). If you need a demonstration of a Hindu Squat (check out video on www.racetwitch.com home page or do a Google search and you will see plenty of examples on how to do it correctly). The Hindu squats should be done quickly and exploding up, but stay under control with good form.
4. After the Hindu Squats immediately head back up the hill for the second set.
For those of you who want a challenge, attempt the following set:
8-10 Hill Repeats followed by 175-200 Hindu Squats after each recovery downhill run. Alternatively, do half of the hill climbs and Hindu Squats with nose breathing only - this is very tough but teaches you how to belly breath and staying relaxed!
After completing your set, warm down with 20-30 minutes of running in the 65-70% Heart rate zone.
I love this workout and do it every week (mid week) the benefits are immense! Please let me know your thoughts.
Wayne
Find a hill that is a steady climb that will take between 6-9 minutes in duration while keeping your heart rate in the 85-95% percent range of lactate threshold. So you will not be "red-lining" the heart rate but training right in the "sweet spot". The hill should not be so steep that you can't maintain the heart rate in this range. It can be done on trails or roads (I prefer roads).
After a 10-15 minute warm up including five 20 second "pickups" start the first set:
1. Climb the hill and keep you heels down (so you don't aggravate the Achilles) /while pumping arms - focus on solid breathing and staying in your heart rate zone.
2. Recover on the run down (should take you roughly the same time as going up)
3. When you reach the bottom, then start with 50-75 Hindu squats (error on the low side for the number of Squats). If you need a demonstration of a Hindu Squat (check out video on www.racetwitch.com home page or do a Google search and you will see plenty of examples on how to do it correctly). The Hindu squats should be done quickly and exploding up, but stay under control with good form.
4. After the Hindu Squats immediately head back up the hill for the second set.
For those of you who want a challenge, attempt the following set:
8-10 Hill Repeats followed by 175-200 Hindu Squats after each recovery downhill run. Alternatively, do half of the hill climbs and Hindu Squats with nose breathing only - this is very tough but teaches you how to belly breath and staying relaxed!
After completing your set, warm down with 20-30 minutes of running in the 65-70% Heart rate zone.
I love this workout and do it every week (mid week) the benefits are immense! Please let me know your thoughts.
Wayne
Tuesday, June 29, 2010
Race Specification Training - going Solo!
One common training practice is to add race specific training workouts to mirror the terrain or conditions of your upcoming race. The benefits are immense so there are no surprises on race day. How many times have you been in a race and even with all the various details on race websites with regards to elevation gains, heat, number of aid stations, etc. do you hear the comment "I was not aware that the race had so many hills!".
Race specific training can include many of the following: Heat training/acclimation, Hill training, downhill running on trails (Western States 100 Mile Run), roads vs. trails (running and cycling), training in the aerodynamic position for a triathlon vs. in an upright position (so your back does not spasm), learning how to walk fast in multi-day running races, training without headphones (biking and running) where it's not allowed in the race. There are many more, but one that is often overlooked is training solo.
Of course training with others is enjoyable but if your competing in a long race, mental strength becomes extremely important. The benefits of training alone for some of the long distance training will pay off come race day when you experience the "lows" as in many cases you will be alone without another athlete anywhere in close proximity. Social training is great, but in many cases athletes become "too" comfortable in having the security of another friend when training. When it's race day and they are facing a "bonk", mechanical problem with the bike, blisters, etc. you know what happens - yes they "crack" mentally and they end up on the DNF (Did Not Focus/Finish) list. I have seen this happen so often as athletes get so comfortable talking through the early miles of a long race with friends to make the "miles go by quickly" and then late into the race they have no mental strength to get to the finish when they are on their own. As you all know, the "real" race for most athletes begins late into the race. For example, during a 100 mile running event, the "real race" begins at mile 80-85 and in many cases it's all about your ability to push it hard to pass fellow competitors and finish strong while running alone.
I don't want to discount the fun of training with others, but if you prepare for your races with various race specific training techniques make sure you learn how to train alone to build your mental strength to get through the "lows" on your own!
Enjoy your workouts today!
Race specific training can include many of the following: Heat training/acclimation, Hill training, downhill running on trails (Western States 100 Mile Run), roads vs. trails (running and cycling), training in the aerodynamic position for a triathlon vs. in an upright position (so your back does not spasm), learning how to walk fast in multi-day running races, training without headphones (biking and running) where it's not allowed in the race. There are many more, but one that is often overlooked is training solo.
Of course training with others is enjoyable but if your competing in a long race, mental strength becomes extremely important. The benefits of training alone for some of the long distance training will pay off come race day when you experience the "lows" as in many cases you will be alone without another athlete anywhere in close proximity. Social training is great, but in many cases athletes become "too" comfortable in having the security of another friend when training. When it's race day and they are facing a "bonk", mechanical problem with the bike, blisters, etc. you know what happens - yes they "crack" mentally and they end up on the DNF (Did Not Focus/Finish) list. I have seen this happen so often as athletes get so comfortable talking through the early miles of a long race with friends to make the "miles go by quickly" and then late into the race they have no mental strength to get to the finish when they are on their own. As you all know, the "real" race for most athletes begins late into the race. For example, during a 100 mile running event, the "real race" begins at mile 80-85 and in many cases it's all about your ability to push it hard to pass fellow competitors and finish strong while running alone.
I don't want to discount the fun of training with others, but if you prepare for your races with various race specific training techniques make sure you learn how to train alone to build your mental strength to get through the "lows" on your own!
Enjoy your workouts today!
Tuesday, June 15, 2010
Junk Miles - Not always Bad
Junk Miles - How many times have we all heard for years that it's all about quality, quality, quality miles! It continues to be an ongoing theme for years and I disagree that "junk miles" have no benefits and we should just take the day off. In my opinion the term should be changed to recovery miles. As we all know, the key to an effective long term training program is to balance hard efforts with recovery sessions to continuously "tear down" and rebuild the key muscles for the specific sport discipline. If you experience an injury be smart and cross train on the recovery mile session with a different sport discipline.
Moving back to the goals, each of us should have a focus of each workout. It might be any of the following: negative split workout, hard intervals, long slow distance for building endurance, hill repeats, etc. However, I feel that the the "day off" is not mandatory as many athletes won't workout on Friday so they save themselves for the long weekend workout, key speed session, etc. If you keep the heart rate in the 50-65% of range of (lactate threshold) there is no reason to take off days from training. The session might only be 30-45 minutes of very easy spinning on the bike, swim or running, yoga and it keeps the body "fresh". The body acclimates to working out every day. Of course, there are days when "life" gets crazy and we have to take a day off. It's an active recovery and not just "junk miles". Personally, I train 7 days a week and it works for me.
Consider adding recovery miles to the day(s) that you normally take off and especially if timing allows later in the day after a race. As we see with the Tour de France cyclists (ride on days off of the Tour) there are benefits of flushing the legs and body with recovery miles.
RaceTwitch.com is live - check it out www.racetwitch.com and let us know your thoughts!
Moving back to the goals, each of us should have a focus of each workout. It might be any of the following: negative split workout, hard intervals, long slow distance for building endurance, hill repeats, etc. However, I feel that the the "day off" is not mandatory as many athletes won't workout on Friday so they save themselves for the long weekend workout, key speed session, etc. If you keep the heart rate in the 50-65% of range of (lactate threshold) there is no reason to take off days from training. The session might only be 30-45 minutes of very easy spinning on the bike, swim or running, yoga and it keeps the body "fresh". The body acclimates to working out every day. Of course, there are days when "life" gets crazy and we have to take a day off. It's an active recovery and not just "junk miles". Personally, I train 7 days a week and it works for me.
Consider adding recovery miles to the day(s) that you normally take off and especially if timing allows later in the day after a race. As we see with the Tour de France cyclists (ride on days off of the Tour) there are benefits of flushing the legs and body with recovery miles.
RaceTwitch.com is live - check it out www.racetwitch.com and let us know your thoughts!
Friday, May 21, 2010
The Brick Workout - Variety for Endurance Athletes
The brick workout offers many benefits for triathletes and multi discipline endurance sport athletes. As Wikipedia states: Triathletes train for this phenomenon through transition workouts known as "bricks": back-to-back workouts involving two disciplines. For most triathletes the normal brick is to combine a bike followed by run workout to simulate race conditions. I am not sure how brick derived it's name for the workout, but just assumed it was that your legs feel like they have bricks in them when you begin running immediately following a bike ride.
It is key workout form many triathletes to simulate the feeling on running with tired legs. Many of you know what the feeling is like the first mile or two during an Ironman when you fly through the transition area and head out on the run. I add different bricks to my normal training program to "mix" it up and not just do the same bike/run bricks. They all have the benefit of training the body and mind to push through when your tired.
Here are a couple different bricks compared to the normal bike/run to add some variety to your training:
Swim/Bike - this workout is an important transition that is often overlooked by many of us.
Swim 3000-4000 meters straight swim (the last 500 meters pick up the pace to be faster than race pace) get out of the water and immediately get on the Bike and ride 75 miles above (Ironman race pace)
Run/Swim - This workout is tougher than you think. Run 3-4 hours (marathon pace) on trails (carry a pair of swim googles with you) and end the run if possible at a pool/lake and swim a set of 5X500 meters at Ironman swim pace. Make sure you keep up the electrolytes as it's easy to get those nasty calf cramps in the water!
Triple Brick - This is one of my favorites to build mental strength to push through the tired legs. Bike 3 hours hard pace and immediately follow with 1000 Hindu Squats (yes your quads will feel like mush) then head out to a 2 hour run on trails. The final 30 minutes of the run do 10 hill repeats (steep and short). These final hill repeats will be brutal but if you can build up to 10 over a period of time the long term strength benefits become significant and can help when you need to push at the end of race during the run.
There are so many versions of Brick workouts and consider different varieties to keep it fun! The brick workout's benefit are immense for all endurance athletes
It is key workout form many triathletes to simulate the feeling on running with tired legs. Many of you know what the feeling is like the first mile or two during an Ironman when you fly through the transition area and head out on the run. I add different bricks to my normal training program to "mix" it up and not just do the same bike/run bricks. They all have the benefit of training the body and mind to push through when your tired.
Here are a couple different bricks compared to the normal bike/run to add some variety to your training:
Swim/Bike - this workout is an important transition that is often overlooked by many of us.
Swim 3000-4000 meters straight swim (the last 500 meters pick up the pace to be faster than race pace) get out of the water and immediately get on the Bike and ride 75 miles above (Ironman race pace)
Run/Swim - This workout is tougher than you think. Run 3-4 hours (marathon pace) on trails (carry a pair of swim googles with you) and end the run if possible at a pool/lake and swim a set of 5X500 meters at Ironman swim pace. Make sure you keep up the electrolytes as it's easy to get those nasty calf cramps in the water!
Triple Brick - This is one of my favorites to build mental strength to push through the tired legs. Bike 3 hours hard pace and immediately follow with 1000 Hindu Squats (yes your quads will feel like mush) then head out to a 2 hour run on trails. The final 30 minutes of the run do 10 hill repeats (steep and short). These final hill repeats will be brutal but if you can build up to 10 over a period of time the long term strength benefits become significant and can help when you need to push at the end of race during the run.
There are so many versions of Brick workouts and consider different varieties to keep it fun! The brick workout's benefit are immense for all endurance athletes
Friday, May 7, 2010
Multi-Day Runs and 5 Quick Tips for the Feet
Going beyond a 24 hour running race or 100 miler significantly increases stress to the feet and the dreaded blisters. Again, as we all know blisters, "bad feet", etc. cause many athletes to DNF. In my opinion, dropping out of an event because of blisters is not an option. I am "old school" and believe in taping them up and keep moving because the pain is only temporary and they will heal. A few years ago at the DECA Ironman in Mexico (262 mile run) the second place finisher lost the entire bottom layer of both feet and there was no way it was going to stop him from his great performance. The pictures on the website were pretty grim and many hot races like Badwater, etc. have similar examples.
On the opposite spectrum, I participated in the Burning River 100 mile run last year and noticed a woman on a chair nursing her blister feet at 87 miles and she was experiencing a fair amount of pain. I offered her duct tape (yes always have a small roll on me just in case) and she was thinking of quitting with only 13 miles to go because of her blisters. I encouraged her the best that I could but she was not there mentally to overcome the blister. After a few minutes I shuffled along and eventually spoke to her at the finish later that day. She did DNF and was upset that she did not at least push on to the finish. She told me never again will a blister cause a DNF.
5 Quick Tips
1. Load up on Bag Balm (yes it's magic) for the feet or other ointments to reduction "friction". Feel the hot spot starting, stop (yes I know it's a pain to stop, but it will save you in the long run) and fix before they become a problem.
2. Test out the Finger type socks for example Injinji to reduce the toes from rubbing.
3. Increase the size of the shoes to allow for massive foot swelling that occurs in long multi-day races.
4. Duct Tape - Yes I know it does not breathe and is not technical stuff, but it works - stick two pieces together and then tape is on the blister area. I have used Duct Tape for 25 years racing and never fails when I get horrible blisters.
5. Popping blisters (especially water blisters) when they get very large then clean, tape and get moving.
Fix the feet early on and no matter what Don't DNF because of blisters unless it's a serious medical issue (use common sense, a skill we all sometimes lack in these events)!
Happy running everyone this weekend!
On the opposite spectrum, I participated in the Burning River 100 mile run last year and noticed a woman on a chair nursing her blister feet at 87 miles and she was experiencing a fair amount of pain. I offered her duct tape (yes always have a small roll on me just in case) and she was thinking of quitting with only 13 miles to go because of her blisters. I encouraged her the best that I could but she was not there mentally to overcome the blister. After a few minutes I shuffled along and eventually spoke to her at the finish later that day. She did DNF and was upset that she did not at least push on to the finish. She told me never again will a blister cause a DNF.
5 Quick Tips
1. Load up on Bag Balm (yes it's magic) for the feet or other ointments to reduction "friction". Feel the hot spot starting, stop (yes I know it's a pain to stop, but it will save you in the long run) and fix before they become a problem.
2. Test out the Finger type socks for example Injinji to reduce the toes from rubbing.
3. Increase the size of the shoes to allow for massive foot swelling that occurs in long multi-day races.
4. Duct Tape - Yes I know it does not breathe and is not technical stuff, but it works - stick two pieces together and then tape is on the blister area. I have used Duct Tape for 25 years racing and never fails when I get horrible blisters.
5. Popping blisters (especially water blisters) when they get very large then clean, tape and get moving.
Fix the feet early on and no matter what Don't DNF because of blisters unless it's a serious medical issue (use common sense, a skill we all sometimes lack in these events)!
Happy running everyone this weekend!
Friday, April 30, 2010
Top 5 Reasons To Add All-Night Runs to Your Training Program
For many of us, it's the time of the year to add some night runs to simulate running with a headlamp in preparation for the upcoming summer 100 mile or longer trail races. Summer time running at night in warm temperatures is just heaven. There is nothing like running in the evening and watching the sunrise after some of the "long" tough mental miles during the night. How many times have you said "Can't wait till it gets dark as the race really begins now" and "Can't wait till the sun comes up so I can turn this headlight/flashlight off and feel alive again".
1. Prepares you for getting used to watching the "bobbing or moving" light on the ground for hours and hours just like the race.
2. Nothing like doing an all night run on a Friday night through Sat. morning and then have the whole day Sat. for your spouse and kids.
3. Running at night provides amazing sites and sounds as the "night" animals come alive!
4. Falling and Stumbling experience at night so you know what to expect race day.
5. Sleep is overrated.
Think of adding an all-night run to your training program. They are a blast and also provides the added benefit of sleep deprivation training. Of course many benefits of all-night cycling as well especially with no traffic if your on the roads. Be safe out there and have a blast in the dark!
1. Prepares you for getting used to watching the "bobbing or moving" light on the ground for hours and hours just like the race.
2. Nothing like doing an all night run on a Friday night through Sat. morning and then have the whole day Sat. for your spouse and kids.
3. Running at night provides amazing sites and sounds as the "night" animals come alive!
4. Falling and Stumbling experience at night so you know what to expect race day.
5. Sleep is overrated.
Think of adding an all-night run to your training program. They are a blast and also provides the added benefit of sleep deprivation training. Of course many benefits of all-night cycling as well especially with no traffic if your on the roads. Be safe out there and have a blast in the dark!
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