5 Training Thoughts for the week
1. Make sure you have a goal at the beginning of every training session. This will provide focus for the workout vs. just slogging through some miles. We all know this and I am as guilty as everyone else to just put in some miles for any of the various disciplines. Of course easy aerobic days are necessary for recovery sessions but I think if we all look at our training schedule we tend to lack enough high quality workouts.
2. Get away from all the technology for a few days: no heart rate monitor, watch, cyclocomputer, GPS, etc. Just go out with a goal in mind on a different route than normal. Don’t worry, not monitoring avg. mph, watts, heart rate average, calories burned, miles, time, etc. will be ok for a few days!
3. For each of your workouts this week, consider adding an extra 10% of additional time on each workout. For those of you who adhere to point number 2. without all the “tools” just do a normal route and add some more distance. It’s surprising to me that just by adding such a small amount of time per workout can have significant benefits in overall fitness (consistently over a 6 week period).
4. For the hard bike or run session of the week (ok, yes it’s fine to pull out the technology tools for this session!), set a baseline distance to evaluate in 6 weeks: Example - 5 mile run at 80% target heart rate used to monitor in the future or hill repeat on bike or run – set a baseline and monitor in 6 weeks for next test.
5. At the end of each the training session, write down the following:
a. 3 things that you did well for the workout
b. Based on the session what do you need to improve
c. What is the one thing you could do differently that could help make the mentioned improvement (above)
Summer racing season is coming soon, hope you’re all fired up!
Tuesday, March 16, 2010
Thursday, March 4, 2010
Trails - End-to-End
There are so many great trails that we all enjoy running and biking and I have been intrigued with the idea of an end-to-end trek on a famous trail to add to my training. There have been many individuals focused on speed records for end-to-end trail running. The various media channels have highlighted many of the recent accomplishments by gifted runners. No interest to me as it’s not a race, just my preference is the training aspect of multi-days. I am hoping to add an end-end trek over the next few years but not the length of Appalachian or Pacific Crest because of the time commitment required to complete. A few friends have told me that a 5-7 day fast trek – unsupported will get the body and mind in “tremendous shape”.
I would love to get a list going of everyone’s favorite End-To-End multi-day trails, please send them over to me: tricfp@aol.com.
Check out Trails.com which is a good resource.
These are just a couple I am considering:
Allegheny Passage/C&O Canal - Pennsylvania to Washington, DC 320 miles (bike or trek)
Long Trail – Vermont, 270 miles
Hut-to-Hut – Presidential Range – New Hampshire
Allegheny Trail – West Virginia 330 miles
Tahoe Rim Trail – California 165 miles
Laurel Highlands – Double Crossing – Johnstown, PA 140 miles
John Muir Trail – California 211 miles
Catamount Trail – Vermont (Snowshoeing), 300 miles
Enjoy your end-to-end Treks!
I would love to get a list going of everyone’s favorite End-To-End multi-day trails, please send them over to me: tricfp@aol.com.
Check out Trails.com which is a good resource.
These are just a couple I am considering:
Allegheny Passage/C&O Canal - Pennsylvania to Washington, DC 320 miles (bike or trek)
Long Trail – Vermont, 270 miles
Hut-to-Hut – Presidential Range – New Hampshire
Allegheny Trail – West Virginia 330 miles
Tahoe Rim Trail – California 165 miles
Laurel Highlands – Double Crossing – Johnstown, PA 140 miles
John Muir Trail – California 211 miles
Catamount Trail – Vermont (Snowshoeing), 300 miles
Enjoy your end-to-end Treks!
Friday, February 26, 2010
10 Favorite Body Weight Strength Exercises for Endurance Athletes
Many of us have incorporate strength training at this time of the year (pre-season) for preparation of the upcoming racing season. It’s always important to remember that intensive strength training (especially with the use of weights) should be reduced as the mileage and intervals are increased in preparation for the racing season. For example, during pre-season training strength training might include 3-4 sessions per week and will reduce to 1-2 sessions per week to ensure recovery for the specific sport discipline training. The various internet websites (YouTube) make it very easy to review the exercises to ensure that you have the correct form. For those with Iphone’s, check out a nifty application called iFitness ($1.99 download fee) and has over 230 exercises with video’s, descriptions and daily log.
Here are my top Ten (body weight) strength training exercises (no machines necessary):
1. Hindu Squats – Great quad power builder and aerobic work – build up to 200 or more reps! – check out link for description http://www.mattfurey.com/hindu_squats.html
2. Squat Thrusts – these are killer – see if you can build up to 75-100 (fast but good form) http://exercise.about.com/b/2005/02/23/exercise-of-the-week-squat-thrusts-2.htm
3. Wall Sit - Build to 2 minutes http://exercise.about.com/od/exerciseworkouts/ss/howtosquat_8.htm
4. Pushups – there are so many different ways to do them, check out this site to get up to 100 pushups, www.hundredpushups.com, try pushup jacks (search on web)
5. Plank – build up to hold for 3 minutes and your abs will be very strong, http://www.abs-exercise-advice.com/plank.html
6. Jump Rope (speed sessions) – build up to 5 minutes, I just love this jump rope and watching the best – Buddy Lee (amazing!), http://www.buddyleejumpropes.com
7. Reverse Crunch – build to a set of 50, http://www.ehow.com/video_4433370_do-reverse-crunch.html
8. Mountain Climbers – build up to 100 total (50 for each leg), http://www.ehow.com/video_4433370_do-reverse-crunch.html
9. Superman’s, build to a set of 20 “holds”, http://www.criticalbench.com/exercises/supermans-exercise.htm
10. Bicycle Crunch, build to 1 minute (fast and high rev’s per minute), http://www.ehow.com/video_2351933_bicycle-crunch-exercises-abs.html
Of course there are so many exercises to add to your strength sessions. Try the above set 2 times through and you will enjoy the “burn”!
Here are my top Ten (body weight) strength training exercises (no machines necessary):
1. Hindu Squats – Great quad power builder and aerobic work – build up to 200 or more reps! – check out link for description http://www.mattfurey.com/hindu_squats.html
2. Squat Thrusts – these are killer – see if you can build up to 75-100 (fast but good form) http://exercise.about.com/b/2005/02/23/exercise-of-the-week-squat-thrusts-2.htm
3. Wall Sit - Build to 2 minutes http://exercise.about.com/od/exerciseworkouts/ss/howtosquat_8.htm
4. Pushups – there are so many different ways to do them, check out this site to get up to 100 pushups, www.hundredpushups.com, try pushup jacks (search on web)
5. Plank – build up to hold for 3 minutes and your abs will be very strong, http://www.abs-exercise-advice.com/plank.html
6. Jump Rope (speed sessions) – build up to 5 minutes, I just love this jump rope and watching the best – Buddy Lee (amazing!), http://www.buddyleejumpropes.com
7. Reverse Crunch – build to a set of 50, http://www.ehow.com/video_4433370_do-reverse-crunch.html
8. Mountain Climbers – build up to 100 total (50 for each leg), http://www.ehow.com/video_4433370_do-reverse-crunch.html
9. Superman’s, build to a set of 20 “holds”, http://www.criticalbench.com/exercises/supermans-exercise.htm
10. Bicycle Crunch, build to 1 minute (fast and high rev’s per minute), http://www.ehow.com/video_2351933_bicycle-crunch-exercises-abs.html
Of course there are so many exercises to add to your strength sessions. Try the above set 2 times through and you will enjoy the “burn”!
Friday, February 19, 2010
Mixing Up Your Training Routine
We have all been there, lots of training miles and some mental/physical burnout in our specific sport disciplines. Consistently training over a series of weekly training blocks is so important for the best opportunities for a strong race performance. There is the “fine-line” of being over-trained. Sometimes it makes sense to add some variety for a workout of two just to mix it up and keep the mind and body fresh. For example, after 16-20 weeks of training with a mix of intervals, long endurance days, hill climbing strength workouts (bike and run) it’s fun to change the normal schedule. This always happens to me when its 90 degrees (being on the east coast of course we have 90% humidity as well) outside in the middle of summer as sometimes it’s hard to keep the mental focus for another long weekend workout.
Personally I have found value in adding completely different routines just for a few days then get back to the focus of the race specific training. Like most athletes, I would much rather be outside training, but on those rare occasions when the motivation is low especially when it’s freezing cold/dark outside, at 4AM sometimes a change is in order. There are so many indoor cycling, running, core, strength training, pylometrics, etc. dvd’s that are inexpensive but can be added into the normal schedule for some additional variety.
The use of a combination of training aids such as the standard jump rope, indoor bike trainer and room for floor work is all that is needed to have a challenging and beneficial workout. Of course the bike trainer could be replaced with a rowing machine, treadmill, ski machine, etc. you get the point.
Here are a couple programs to check out that I use regularly and of course there are plenty of others: Cyclocore, CycloZen , RunnerCore, Spinervals, and of course the killer workouts from Insanity (the workouts have direct impact on my cycling power as measured by increases on the power meter – check it out) and P90X. If you have any workout programs that you feel have a “cross-over” benefit please email me as I always like to see what else is working for athletes, tricfp@aol.com. The following workout is one of my favorites, give it a try for some fun and variety when it’s one of those stressful workdays, brutal weather and/or you just need a change in the routine (even if you’re a runner and or triathlete, etc. there are good crossover benefits):
Cross Training Workout:
45 minutes of Insanity (pick any of the DVD’s) in the kit – they are absolutely brutal, you could use whatever you like that offers a full body workout with strength, pylometrics, power yoga, but needs to have cardio as a key feature
Followed by:
65 minutes biking on the trainer with the following set:
10 minutes at 75% target Heart Rate, minimum 90 RPM’s
5 minutes steady jump rope (use a mat for cushion to prevent shin splints)
20 minutes at 80% target Heart rate, keep up the RPM’s
5 minutes easy spinning
5 X (3 minutes big gear at 85-90%, 2 minutes recovery very easy spinning)
Followed by:
15 minutes snowshoe hill climb running repeats (for those of you who have snow!) Do a series of as many repeats (recover on the downhill) with a steep trail hill. If no snow, grab the trail shoes. I am not a huge fan of the treadmill, but you could easily do the same hill repeats on the treadmill with a high elevation setting.
Of course training outside is where we would most train, but don’t discount the indoor workout. If you plan it out with variety, it won’t be the same old boring workout (especially sitting on the trainer for hours!). The above workout will definitely make you “feel it” the next day and most importantly have fun!
Personally I have found value in adding completely different routines just for a few days then get back to the focus of the race specific training. Like most athletes, I would much rather be outside training, but on those rare occasions when the motivation is low especially when it’s freezing cold/dark outside, at 4AM sometimes a change is in order. There are so many indoor cycling, running, core, strength training, pylometrics, etc. dvd’s that are inexpensive but can be added into the normal schedule for some additional variety.
The use of a combination of training aids such as the standard jump rope, indoor bike trainer and room for floor work is all that is needed to have a challenging and beneficial workout. Of course the bike trainer could be replaced with a rowing machine, treadmill, ski machine, etc. you get the point.
Here are a couple programs to check out that I use regularly and of course there are plenty of others: Cyclocore, CycloZen , RunnerCore, Spinervals, and of course the killer workouts from Insanity (the workouts have direct impact on my cycling power as measured by increases on the power meter – check it out) and P90X. If you have any workout programs that you feel have a “cross-over” benefit please email me as I always like to see what else is working for athletes, tricfp@aol.com. The following workout is one of my favorites, give it a try for some fun and variety when it’s one of those stressful workdays, brutal weather and/or you just need a change in the routine (even if you’re a runner and or triathlete, etc. there are good crossover benefits):
Cross Training Workout:
45 minutes of Insanity (pick any of the DVD’s) in the kit – they are absolutely brutal, you could use whatever you like that offers a full body workout with strength, pylometrics, power yoga, but needs to have cardio as a key feature
Followed by:
65 minutes biking on the trainer with the following set:
10 minutes at 75% target Heart Rate, minimum 90 RPM’s
5 minutes steady jump rope (use a mat for cushion to prevent shin splints)
20 minutes at 80% target Heart rate, keep up the RPM’s
5 minutes easy spinning
5 X (3 minutes big gear at 85-90%, 2 minutes recovery very easy spinning)
Followed by:
15 minutes snowshoe hill climb running repeats (for those of you who have snow!) Do a series of as many repeats (recover on the downhill) with a steep trail hill. If no snow, grab the trail shoes. I am not a huge fan of the treadmill, but you could easily do the same hill repeats on the treadmill with a high elevation setting.
Of course training outside is where we would most train, but don’t discount the indoor workout. If you plan it out with variety, it won’t be the same old boring workout (especially sitting on the trainer for hours!). The above workout will definitely make you “feel it” the next day and most importantly have fun!
Thursday, February 11, 2010
First Race of the 2010 Season
Well it’s that time of the year – early season races are approaching for many athletes. Overall training volumes are now ramping up in anticipation of the first test of the season. We all face the normal list of questions in our heads such as: “Am I ready for the race physically”, “I have been swamped at work and my fitness is not where I want it”, “What is the goal for the race in perspective to the entire season”; “I don’t have enough long workouts for the race”. These are just a few of the many questions that cross our minds when getting ready for the first race.
What’s amazing is that when you have experience and muscle/mental memory of what it takes to race at the given distance it normally works out fine. All the pre-race questions are not an issue at all once the gun fires. Of course, PR’s might be difficult when fitness is lower this time in the season but long term racing experience will help you prepare for the “rough spots” during the first race. The subconscious reminds you that you have done it before many times.
Personally, I love the feeling of racing in a pack again and finishing more exhausted than just a training session. I think most would agree that the first race always offers us the pleasant “next-day” muscle soreness. It’s always fun to get the mental and physical engines back in gear for some competition from the recovery layoff after the end of last year’s race season. For all of you winter athletes participating in races such as cross-country skiing, snowshoeing, winter multi-day ultra running and winter mountain biking your already in peak shape and well ahead of our fitness levels!
8 items to keep in mind when gearing for the early-season race:
1. What is the goal, time, heart rate zone, power output average (on the bike). Write it down going into the race. Remember what your key race is for the season.
2. I always go into the first race with a little lower expectation as in many cases overall fitness is not near as strong mid summer.
3. Test a new nutrition product as the race while important is not the key race of the year. Yes, it’s against all advice, but testing nutrition strategy or equipment for this early race can provide a better baseline (vs. just training) on what works and what does not.
4. Begin the race slow and finish strong (usually tough when fitness levels are lower) and it becomes a mental challenge that will pay off big time later in the year
5. Test your limits a bit and make it a stretch goal. For example, if you are gearing for a 100 mile run, ultra tri, or long endurance event find a race that will test you while your fitness is building find a long snowshoe race, bike race, etc. If you pick a race shorter in distance compared to the race goals just go harder and if you blow up, no worries just shuffle on in to the finish. A marathon in a warm-weather climate might be just what you need to escape this unbelievable winter in many parts of the country.
6. Bonk Race this is an idea from good friend and hard core ultra runner Rick Freeman. Rick does these “forced bonks” in long training or non-key races. The goal is to keep the calorie intake to a low level and only use water and some electrolytes to maintain hydration. The huge benefit is that it forces you mentally and physically to push through the “down’s” that come from a low amount of calories. Pushing through bonk will become part of the subconscious and you can pull it out of the mind when you face the “down” in a race and rally the body and mind back quickly.
7. Pick a race that is completely different than your normal specific endurance event. A personal example occurred several years ago as I competed in snowshoe hill climb in Vail, Colorado as part of a ski trip. I rented some snowshoes (was not in race shape at all) and went out and had a blast with the race. Yes, I was crushed physically with the effort but it was the start of a new sport that I use throughout my off-season training. There are so many other examples such as adding a cross country ski race, stair climb race up a building, cyclocross race, winter ultra running race (extreme winter multi day – carrying sled), etc.
8. Always learn from the race. If you made a mistake make sure you remember it and don’t make the mistake twice.
Well this weekend is my first race of the season - 24 hour road bike race. Yes my fitness is just building so there will be plenty of “fun” up’s and down’s during the race. Good kick-start to the season!!
QUESTION FOR ATHLETES:
I would love to find out what type of race, location, and date for your first race of the season: Please send a comment below, email tricfp@aol.com, Facebook message, or twitter me: @waynekurtz : Plenty of social media options to choose for your quick response!!
Thanks
Wayne
What’s amazing is that when you have experience and muscle/mental memory of what it takes to race at the given distance it normally works out fine. All the pre-race questions are not an issue at all once the gun fires. Of course, PR’s might be difficult when fitness is lower this time in the season but long term racing experience will help you prepare for the “rough spots” during the first race. The subconscious reminds you that you have done it before many times.
Personally, I love the feeling of racing in a pack again and finishing more exhausted than just a training session. I think most would agree that the first race always offers us the pleasant “next-day” muscle soreness. It’s always fun to get the mental and physical engines back in gear for some competition from the recovery layoff after the end of last year’s race season. For all of you winter athletes participating in races such as cross-country skiing, snowshoeing, winter multi-day ultra running and winter mountain biking your already in peak shape and well ahead of our fitness levels!
8 items to keep in mind when gearing for the early-season race:
1. What is the goal, time, heart rate zone, power output average (on the bike). Write it down going into the race. Remember what your key race is for the season.
2. I always go into the first race with a little lower expectation as in many cases overall fitness is not near as strong mid summer.
3. Test a new nutrition product as the race while important is not the key race of the year. Yes, it’s against all advice, but testing nutrition strategy or equipment for this early race can provide a better baseline (vs. just training) on what works and what does not.
4. Begin the race slow and finish strong (usually tough when fitness levels are lower) and it becomes a mental challenge that will pay off big time later in the year
5. Test your limits a bit and make it a stretch goal. For example, if you are gearing for a 100 mile run, ultra tri, or long endurance event find a race that will test you while your fitness is building find a long snowshoe race, bike race, etc. If you pick a race shorter in distance compared to the race goals just go harder and if you blow up, no worries just shuffle on in to the finish. A marathon in a warm-weather climate might be just what you need to escape this unbelievable winter in many parts of the country.
6. Bonk Race this is an idea from good friend and hard core ultra runner Rick Freeman. Rick does these “forced bonks” in long training or non-key races. The goal is to keep the calorie intake to a low level and only use water and some electrolytes to maintain hydration. The huge benefit is that it forces you mentally and physically to push through the “down’s” that come from a low amount of calories. Pushing through bonk will become part of the subconscious and you can pull it out of the mind when you face the “down” in a race and rally the body and mind back quickly.
7. Pick a race that is completely different than your normal specific endurance event. A personal example occurred several years ago as I competed in snowshoe hill climb in Vail, Colorado as part of a ski trip. I rented some snowshoes (was not in race shape at all) and went out and had a blast with the race. Yes, I was crushed physically with the effort but it was the start of a new sport that I use throughout my off-season training. There are so many other examples such as adding a cross country ski race, stair climb race up a building, cyclocross race, winter ultra running race (extreme winter multi day – carrying sled), etc.
8. Always learn from the race. If you made a mistake make sure you remember it and don’t make the mistake twice.
Well this weekend is my first race of the season - 24 hour road bike race. Yes my fitness is just building so there will be plenty of “fun” up’s and down’s during the race. Good kick-start to the season!!
QUESTION FOR ATHLETES:
I would love to find out what type of race, location, and date for your first race of the season: Please send a comment below, email tricfp@aol.com, Facebook message, or twitter me: @waynekurtz : Plenty of social media options to choose for your quick response!!
Thanks
Wayne
Thursday, February 4, 2010
Training Thoughts - 100 mile run
As many of us have moved beyond the marathon for more challenges, we have all used many different types of training programs. However, there are some key ingredients to the training program that are consistent among runners. I have used many different programs for different goals in preparation for 100 mile runs and the ultra-triathlon running discipline.
Many runners look at the key weekend workouts (for those of us that are not retired yet) to include a combination of long runs (30+miles) followed by either another long run or a shorter time duration run with added speed. The key with either workout scenario is to learn to run with tired legs and more importantly with the challenges of keeping your mental state focused to push onward. Personally, I have found that more mileage with back to back workouts and training on similar terrain as the race has provided the necessary components to be ready race day. Learn to walk fast during the steep and long uphill’s and practice running downhill to feel the “quad” pain that you might experience if there are long downhill’s. Again, consistent training is so important but as we all know so many things can go differently than expected once the gun fires. Another alternative to save the legs on the second day of the long weekend of workouts by incorporating a long bike ride at a tempo pace the day following the longer run. An example could include a 30-40 mile run on Sat., followed by an easy 1 hour spin later in the day. Sunday would include a 10-15 miler harder paced run followed by a 5-6 hour bike ride.
The importance of experiencing running through the “lows” and rallying the body/mind back to a happy place for many athletes is the key to the training. It’s a substantial benefit to experience running/walking through a rough patch or bonk during a training run so that mentally you know how to handle it during race day. Everyone who has run a tough 100 mile race knows that there will be plenty of up’s and down’s and the key is to get through the down’s as quickly as possible. In many cases it becomes a mental challenge to move the legs forward.
In addition to the key long runs, I have always found that my best performances occur when I target several key weekly runs of 1.5-2 hours in length with the goal of a negative split. The key is to start at a reasonable pace, for the first half but make sure it’s not too slow and the negative split becomes to easy to complete. Challenge yourself with the first half so you have to work mentally and physically to get the second half at a faster split. It’s amazing to me how many runners go out so hard in every race distance and completely fall apart toward the end. This is so common within the last 10-15 miles of a 100 miler race. Yes, I have been there and have crumbled in races at the end many times! However, finishing at a steady pace later in the race will provide positive results as many people struggle and lose enormous amounts of times by walking while tired in the later stages of the race. Remember running lots of slow miles means you will most likely run slow on race day. Don’t understatement the benefits of adding speed work, hill repeats into your weekly training.
10 Key reminders:
1. Don’t waste time chit-chatting too long in the aid stations – get in and get out
2. Try not to sit in the chair – as someone quoted: “Be Aware of the Chair” don’t we all know that!
3. Fix the hot spots before the blisters start
4. Quick fix for the feet, carry some duct tape – it works
5. Bag Balm prevents chafing, blisters (yes it is greasy and a pain, but it works)
6. Don’t ever drop out of the race because of blisters – tape them up the pain will go away when you finish
7. Remember the stomach will calm down eventually after getting sick – start eating slowly at first, try the soup if available.
8. Make sure you practice running a night (for those of us who don’t finish in first place!)
9. Be sure to plan out your race not only on paper, but in your head (much more important)!
10. Have fun and make some lifetime memories.
Enjoy your 100’s!
Many runners look at the key weekend workouts (for those of us that are not retired yet) to include a combination of long runs (30+miles) followed by either another long run or a shorter time duration run with added speed. The key with either workout scenario is to learn to run with tired legs and more importantly with the challenges of keeping your mental state focused to push onward. Personally, I have found that more mileage with back to back workouts and training on similar terrain as the race has provided the necessary components to be ready race day. Learn to walk fast during the steep and long uphill’s and practice running downhill to feel the “quad” pain that you might experience if there are long downhill’s. Again, consistent training is so important but as we all know so many things can go differently than expected once the gun fires. Another alternative to save the legs on the second day of the long weekend of workouts by incorporating a long bike ride at a tempo pace the day following the longer run. An example could include a 30-40 mile run on Sat., followed by an easy 1 hour spin later in the day. Sunday would include a 10-15 miler harder paced run followed by a 5-6 hour bike ride.
The importance of experiencing running through the “lows” and rallying the body/mind back to a happy place for many athletes is the key to the training. It’s a substantial benefit to experience running/walking through a rough patch or bonk during a training run so that mentally you know how to handle it during race day. Everyone who has run a tough 100 mile race knows that there will be plenty of up’s and down’s and the key is to get through the down’s as quickly as possible. In many cases it becomes a mental challenge to move the legs forward.
In addition to the key long runs, I have always found that my best performances occur when I target several key weekly runs of 1.5-2 hours in length with the goal of a negative split. The key is to start at a reasonable pace, for the first half but make sure it’s not too slow and the negative split becomes to easy to complete. Challenge yourself with the first half so you have to work mentally and physically to get the second half at a faster split. It’s amazing to me how many runners go out so hard in every race distance and completely fall apart toward the end. This is so common within the last 10-15 miles of a 100 miler race. Yes, I have been there and have crumbled in races at the end many times! However, finishing at a steady pace later in the race will provide positive results as many people struggle and lose enormous amounts of times by walking while tired in the later stages of the race. Remember running lots of slow miles means you will most likely run slow on race day. Don’t understatement the benefits of adding speed work, hill repeats into your weekly training.
10 Key reminders:
1. Don’t waste time chit-chatting too long in the aid stations – get in and get out
2. Try not to sit in the chair – as someone quoted: “Be Aware of the Chair” don’t we all know that!
3. Fix the hot spots before the blisters start
4. Quick fix for the feet, carry some duct tape – it works
5. Bag Balm prevents chafing, blisters (yes it is greasy and a pain, but it works)
6. Don’t ever drop out of the race because of blisters – tape them up the pain will go away when you finish
7. Remember the stomach will calm down eventually after getting sick – start eating slowly at first, try the soup if available.
8. Make sure you practice running a night (for those of us who don’t finish in first place!)
9. Be sure to plan out your race not only on paper, but in your head (much more important)!
10. Have fun and make some lifetime memories.
Enjoy your 100’s!
Thursday, January 21, 2010
Running Technique Thoughts
There has been an enormous amount of press recently on running techniques. Specifically, through the recent best-selling running book, Born To Run (McDougall) there is a growing list of runners that have focused on running technique and forefoot/mid-foot striking and using “minimalist shoes”. It seems every day, I read another report related to the “significant” benefits of minimalist shoes, lack of injuries, running barefoot, running with Five Finger shoes, running mid-foot/forefoot, landing on the heel, Chi Running, Pose Running, stride length, etc.
Many individuals have suggested that running injuries (knees and ankles) may be reduced through the use of lighter weight shoes and running while “tilting” forward from the ankles to use the effect of gravity pulling you down the road. One item that we all have noticed is the prevalence of the new lighter weight running shoes being promoted by the shoe manufacturers. It’s amazing how they have created this market overnight. Newton shoes, New Balance, Nike just to name a few have specific marketing focused on this trend toward lighter and feeling more natural running. It is interesting over my 25 years of running how the trends keep changing related to running shoes. We all remember, a big focus for the running shoe manufacturers in the 1980’s was to focus on shoes to assist with over-pronation. I remember buying several models of these shoes even though I was not much of a pronator but they were being promoted to prevent injuries. It was all the “hype” at the time, so I decided to run with these “heavy and lack of motion” shoes. They were definitely not for me as I found out immediately after several weeks of running.
There some good arguments against heel-striking with the goal of reducing injuries. Many runners who land on the heel strike the ground in front of their centre of mass actually create a braking effect until the foot is under their centre of mass. If you examine the running styles of the top marathoner’s and triathletes their running styles are all different. One common theme that they all incorporate and makes sense is to increase the turnover through a higher cadence. This will reduce the time the foot is on the ground which is where the running injuries occur. However, a big change that you will encounter with higher cadence is a higher heart rate. It’s important to practice to ensure your heart-rate states in the correct range for longer races. An additional benefit with forefoot/mid-foot striking is that the core will be engaged and you can use those muscles to drive the legs. It does allow the body to be more relaxed, especially when climbing hills.
Personally, I was concerned about moving to another running technique (have always been mainly a mid-foot strike but some heel striking as well when I become fatigued). My concern was the potential effect of increased fatigue with the higher turnover in the latter stages of a very long triathlon or ultra running race (50+ miles). After reading Chi and Pose Running techniques, I made some changes last year. Also, I did move to lighter weight running shoes, higher turnover (used a metronome to track turnover) and realized significant benefits with regards to late-stage running fatigue. It took many months, but my new running style allowed me to maintain roughly the same pace (not faster – which was the original goal) as my normal higher knees and a mix of forefoot and heel landing. The biggest benefit for my specific racing (ultra tri’s and ultra running) was that I had significantly less lower leg fatigue which allowed more running late into the races. Overall, with less walking and fatigue I experienced faster overall times.
Each runner has their own technique to generate the greatest amount of speed for racing. I do think there is some value in experimenting with the light shoes, different striking positions, etc. However, take each change gradually and progress over time to reduce the chances of injuries. It will be interesting to see what new trend will come out from the running community in another 10 years!! Happy Running.
Many individuals have suggested that running injuries (knees and ankles) may be reduced through the use of lighter weight shoes and running while “tilting” forward from the ankles to use the effect of gravity pulling you down the road. One item that we all have noticed is the prevalence of the new lighter weight running shoes being promoted by the shoe manufacturers. It’s amazing how they have created this market overnight. Newton shoes, New Balance, Nike just to name a few have specific marketing focused on this trend toward lighter and feeling more natural running. It is interesting over my 25 years of running how the trends keep changing related to running shoes. We all remember, a big focus for the running shoe manufacturers in the 1980’s was to focus on shoes to assist with over-pronation. I remember buying several models of these shoes even though I was not much of a pronator but they were being promoted to prevent injuries. It was all the “hype” at the time, so I decided to run with these “heavy and lack of motion” shoes. They were definitely not for me as I found out immediately after several weeks of running.
There some good arguments against heel-striking with the goal of reducing injuries. Many runners who land on the heel strike the ground in front of their centre of mass actually create a braking effect until the foot is under their centre of mass. If you examine the running styles of the top marathoner’s and triathletes their running styles are all different. One common theme that they all incorporate and makes sense is to increase the turnover through a higher cadence. This will reduce the time the foot is on the ground which is where the running injuries occur. However, a big change that you will encounter with higher cadence is a higher heart rate. It’s important to practice to ensure your heart-rate states in the correct range for longer races. An additional benefit with forefoot/mid-foot striking is that the core will be engaged and you can use those muscles to drive the legs. It does allow the body to be more relaxed, especially when climbing hills.
Personally, I was concerned about moving to another running technique (have always been mainly a mid-foot strike but some heel striking as well when I become fatigued). My concern was the potential effect of increased fatigue with the higher turnover in the latter stages of a very long triathlon or ultra running race (50+ miles). After reading Chi and Pose Running techniques, I made some changes last year. Also, I did move to lighter weight running shoes, higher turnover (used a metronome to track turnover) and realized significant benefits with regards to late-stage running fatigue. It took many months, but my new running style allowed me to maintain roughly the same pace (not faster – which was the original goal) as my normal higher knees and a mix of forefoot and heel landing. The biggest benefit for my specific racing (ultra tri’s and ultra running) was that I had significantly less lower leg fatigue which allowed more running late into the races. Overall, with less walking and fatigue I experienced faster overall times.
Each runner has their own technique to generate the greatest amount of speed for racing. I do think there is some value in experimenting with the light shoes, different striking positions, etc. However, take each change gradually and progress over time to reduce the chances of injuries. It will be interesting to see what new trend will come out from the running community in another 10 years!! Happy Running.
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