Strength Training for the Dummy Runner like Me

I ripped off this routine from Active.com (by Cathy Vasco) and modified it a little.  The routine is designed to be executed at home with dumbbells.  In some parts I used a V bar since I was at the gym, same exercise just a different execution ...

1. Bench Press, Barbells (but could use dumbbells), 3x12 reps
2. Rowing,  dumbbells (gripping the dumbbells neutral), 3x12 reps
Superset with chair dips
3. Overhead Pulls, 3x12 reps
4. Curls, the routine calls for seated dumbbells neutral.  But I used a V bar to vary the angles.  Did 12 reps, straight  and 12 outward, repeat twice.
5.  Crunches, 3x15.  But I up'd mine with doubles 15 on top of the 15, so 15/15 doubles, x3.  Took the idea from Billy Blanks Abs bootcamp :)
6. Lunges ... I didn't do lunges due to the condition of my quads after quad killer weekend.

That was it for this routine.  I added side planks where you rotate one arm up and out, 5 each side.  I though it completed this routine very nicely.

Total time ... about 30 minutes !  Its a great, simple.  As a runner I sometimes forget that strength training is important for my performance.  So  i think incorporating a small amount of strength training with some variation of uphill / downhill training will help me perform better during my road and trail events.

Billy Blanks Boot Camp Serie DVDs

So as the days passes I have a few topic lingering I wanted to cover, the eternal procrastinator I am afraid. Tonight a friend and BeachBody Coach (BeachBody makes P90x) asked me about my experience with the Billy Blanks Boot Camp DVDs (He makes Tae Bo).  I figured I would share my experience in my blog as well since it is a form of cross-training.

Hi, I found Billy Blanks Bootcamp abs and Bootcamp Lower Body at DVD at Goodwill actually, a couple of bucks each.  I heard of Tae Bo as well, so I figured what do I have to loose.  I was looking for a "different" workout, that combines cardio and strength that I could do easily on an "off day" for cross-training purposes.  I have been lacking in cross-training as I ramped up my mileage for my last couple of marathons.  I love his DVDs actually.  One feature I love is the way he interacts with the viewers.  It feels like he is talking to me, catching me in my bad form.  For a DVD to do that I think it's great.  As I better my form I feel the burn more but I have only done the Lower Body once and the Abs twice so I have space to grow.  I don't have the right bands either for the lower body, the one I use have no feet attachment and are short, but I managed through the LOwer Body Boot camp with them.

I throw the DVDs on my off day running or like I did this morning as additional cross-training.  I hope it will also boost my fat burn and activate other muscle groups in my body that are under-utilized when I run.  I think this is a great series.  I can just pop it in my DVD player and voila.  I'll be honest I have never been a fan of DVD workouts, but these DVDs are changing my opinion.  It's a good introduction to these type of workouts I think.

IT Band and Other Update

My IT band feels better today, so does my quad.  I was conscious of both throughout the morning with shooting spikes of pain when I walked.  I went to the pool and swam some laps for 20 minutes at lunch.  The pool did wonder for my leg.  The pain receded quite a bit after the pool.  My IT band seem to be doing much better now.  I can slit feel like a split on the side of my quad.  But no more shooting pain thru my leg so definitely getting better.  I am going to roll my leg then take a nice warm shower, then top it off with heat pad ... Should be all ready for a long run tomorrow ...

Which bring the next subject ... Where to run?  I don't want to stress my body too much so I will run at least 12m/2 hours ... up to 16 miles but no more.  It'll depend how I feel ... I need to go back thru my schedule for the next couple of months.  I signed up for several event leading into the 50k.  I will run the events as training runs.  I have been trying to figure out how I can maintain my marathon level leading into a marathon next month, then transition to the Chuckanut 50k in March.  Previously I figured increasing my long runs basic distance to 20 - 25 miles but after how my leg felt from Saturday's run I wondered and worried so I went back to my notes, and increasing long run distance may not be necessarily healthy neither useful.  Well, rather than running 20 - 25 miles long runs, once a week it will better for me to start increasing daily mileage instead.  The marathon training programs I have followed recommend 3-6 miles weekdays peaking at 8-10 miles once a week usually one or two week at most in the two - or three months training cycles.  I am thinking of building that to 6-10 miles on Tuesday/Wednesday and Thursday.  Still will have a medium run on Sunday following my Saturday long runs ... I feel my cross training has been lacking too, so I want to come up with a way to incorporate some strength training ... Oh yeah believe it or not I am getting fat lol

Also, equipement check?  Been thinking I need to gear up on a few things ... compass, rugsack, waist flashlight, hand water bottles ... At some point I need a new pair of shoes ... Heard about some hybrid trail / road shoes from Brooks, or do I go for a road pair and a trail pair?  The New Balance trail shoes I currently run with are actually great when I am on soft trails but are not so good on roads.  They provide no cushion at all, and even on compact dirt and gravel I can feel a huge strike impact.  The worst is when I transition from trail to road, such as yesterday, for about a mile along the airport trail the run is on sidewalk and compact gravel.  Pain was actually shooting thru my leg up and went away as soon as I was back of softer grounds.  So ... It's a dilemna ah ah ... I'll have to think that one thru.  The hybrid Brooks sell for $139, are road/trail hybrid and water proof.  The sales guy I talked to about them at the Brooks outlet swears by them however whenever you design something for cross-application there is a performance sacrifice in each application you are covering ... Performance-wise, for road application, my Aesics Gel-Pulse 2 have been a delight to run in.  The Nimbus 12 I got last time were a piece of crap.  My road Brooks were real good too, the model escape me right now but I recall a great cushion/stability balance, though a little more pricey.  I could get the same Brooks for $80 or the Aesics for under $60, so I could get a new pair of trail shoes for 60 - 80 dollars and come under the $140 I would spend on the single pair of hybrid.  So there isn't much a cost advantage when comparing to the hybrid ... Why sacrifice performance then?  Probably, I would need to find a store that offers them so I can try them out [the hybrids by Brooks that is ...]

Well, all that writing made me hungry, time to eat some pasta yum!

  

De-Constructing JM ...

Today was my 4th therapy session and I took some time to reflect on how strong my body is growing.  Saturday morning I attended the Boot Camp class at Emerald City Athletic Club.   The format changed since the last boot camp I attended there a few months back.  We were herded on the basketball court instead of the group X workout room.  There were five or six instructors attending the entire group of 40 or so members of all shapes and fitness levels.  Throughout the class the instructors shouted they were gonna kill some quads and destroy some calves ... We did lunges, squats, jumps, laps and everything in between ... 100% legs.  I worked through the workout.  My knees held strong, my legs leapfrogged me through the last evolution ... Boot camp kicked my ass no doubt.  But I had more in me so I went out for my scheduled six miler.  Then later we went down to Seattle Pike's Market ... walked around a couple of hours, still I was standing strong.  That was Saturday.

Sunday morning came, I could barely move.  Couldn't recall when was last I had been so sore lol ... Nevertheless, with some encouragement from SGF I headed out for my 16 miler.  It was a slow start no doubt.  I worked out a local (flatter) route in my head.  The key to get me going and keeping me going the first few miles was ... small strides lol  I could feel my calves wanting to cramp, my IT band wanting  to snap out of my leg ... my quads yelling murder at me.  I stopped for stretching when the pain started to feel sharp and walk thirty seconds or so then started running again.   I will own up .. the last few miles I was singing along to some country songs ... there is so much drama in country songs even the pain of your legs falling apart is dull in comparison to 'em cowboys broken hearts lol  

Looking at the map of the run the route wasn't as flat as I expected ... 716 feet climb though which I maintained a good pace though throughout despite my legs' condition.  The average pace fluctuated more than my last runs yet I maintained marathon pace over the distance.  The run was hard because of the amount of soreness I had but the run didn't feel like a stretch either (no pun intended ... well yeah a little pun intended really ah ah) ... or maybe there was a stretch but I want to remember it less of a stretch lol ...  Strong body.  Stronger mind!

When the base of your sport is so mental can there be too much mind over matter sometimes?  I think this training cycle the highlight has been anti-climatic.  As it isn't my expected performance or some of the great runs I had, it's the strength I am recovering/building in my body, it is how a few weeks of therapy is improving the quality of my run.  Because I know I have that power in me to burry pain and discomfort at such a deep level and remain functional I keep looking past them, but to the people that love me it may look like recklessness.  I could had been running myself into the ground just dealing with my knee pain on a mental level and fine with it.  But I am glad that in a moment of clarity I listened to the people that love me and sought help for my knees !

So I dedicate my de-constructing JM run Sunday to you !

Running, P90x, Ultra ... all coming up in 2012 :)

I started planning my next few months as far as target, waypoints and how I do I get there ... Target?  50k around July 31st.  Waypoints? Heroes half marathon 4/29/12, Three sisters marathon 6/9/12,  Seattle Rock and Roll 6/19/2012 ... How do I get there?  well my heavy training will start in February.  Half and full marathon become my long runs ... seeking feet on ground rather than PR for these races ...

After my Las Vegas RnR recovery week I want to start a cross-training program that will improve my strength and stamina.  I have long been interested by the P90x program. Based on "muscle confusion" it's seem geared toward people already in shape wanting to improve their look, at least that's how I see it marketed.  Looking into the program and its components I thought that i could replace some of the cardio components with running to merge the two.  I am not seeking to loose weight.  I want to stay around 165 - 170 like I am now.  Loosing body fat would be a nice by-product but not a goal unto itself.  So my though is that the food and cardio components are the least important for my goal.

I did an internet search for running training with P90x and found this blog article.  The article present an a P90x schedule altered for running.  Designed to get the most out of the P90x for your running.  I have not compared it to the "normal" P90x but it looks like it does not replace the cardio portion with running rather it compliments the P90x program with an altered maintenance running schedule.

I am pretty decided with trying P90x up.  One downside .. The Last Chance Marathon Dec31 in Bellingham, WA.  The P90x runner schedule does not include any running the first three weeks of the program whereas to run the Last Chance Marathon would require me to maintain my level of readiness this December, thus starting P90x mid-January.  I need next to transpose my 50k training schedule with the race dates I wanna do.  Because it is still early I haven't yet selected a 50k race.  Not worried there cause there are plenty of ultra races in the summer.

Happy running everyone :)

So Many Miles, So Little Time .... What Is a Beginner Runner to Do ???

I read this FaceBook post from Hal Higdon’s page this morning as I was going through the last few days of FaceBook while I was gone to the Bahamas ... 

“Elite runners average more than 100 miles a week, but recreational runners need not run that far to achieve success.  Each person has to determine what’s important to him and use that as a guide to dictate training level.  Dr Ken Cooper suggests that 15 miles a week will get you all the fitness you need to maintain good health and insure longevity.  Run more than that, Ken claims, and you’re doing it for other reasons.”

This post stood out when I read it.  Different people run for different reasons.  Most recreational runners start running for the health benefits though.  And the likelihood is you are considering or started running for the same reason ... maybe to loose weight or enjoy more energy that comes with exercising or even because you want to fight off the onset of sedentary lifestyle ... But often time beginner runners worry about how long or how far to run.  Whatever your drive is do not get caught up in time, or distance when you get started.  Nowadays there are several easy to use mobile apps that will structure you walk/run intervals with vocal prompts that takes the thinking out of getting into running.  But more importantly how do you build running from a chore to an enjoyable habit in your life?

It is important that you start by scheduling your runs into your day to day schedule to get because this will help you making an habit of running.  Pick a time during the day that will be beneficial to you and also a time of the day where your are the most alert if that is possible.  If you are not a morning person schedule the time in the afternoon or evening.  If you work a 9 to 5 type office job, see if you could run on your lunch.  This will help you starve off the habitual 2 pm crush by revitalizing you and offering a nice break from the job’s boredom or the stress of the office.  If you like your weekends free or have not set days off then run only during your working week ... A lot of runners like running on week ends however it may make more sense for you to run during the working week.  Week ends can be used for an added break in your running week.  If you plan three runs a week ... then  a good schedule could be Monday / Wednesday / Friday for example.  This will offer you a day of recovery for each day you run plus Sunday can be an extra rest day.

You could start on the treadmill or find a short route that you will enjoy near your house.  I enjoy running outside myself but beginner runners might find the treadmill a great option to start running in the privacy of their home and be protected from the elements (rain ... cold etc...)  Of course without a treadmill at home you would have to join a gym to use their equipment where I recommend just running outside then.  One fun thing to do is drive around your neighborhood and chart a route.  You will now the distances of the major waypoints.  You will find passing waypoints is always a great booster when you run.  

Most importantly don’t get stuck on how many miles you can run now, or how many you have to run.  Once you are in an habit of running this will just “fall into place”.  Even if it seems daunting now that Doctor Cooper recommends to run 15 miles a week to get the health benefits your are sinking, when you run 3 or 4 days a week regularly think it’s only 4 to 5 miles a day.  I suggest that you will get great benefits just being out there running 9 - 12 miles ... and you could be easily reaching that level within a few weeks of having started running by running just 3 miles three to four days a week !

So get out there and just do it!  happy running ya’ll ! 

iRun ...

On 10/24/11 Mrs Cindie commented “I often wonder how the music we choose to listen to effects or ability to push ourselves or how quickly it changes the cadence as we move... Have you any thoughts on music choices? Of course these must be catered to our own personal music tastes, and at times I wish I was more musically inclined so as to better understand what beats/ rhythms work best for pushing a newbie such as myself... But what say you?” on my article Strides Intervals Walking Cadence.

I am having technical difficulties answering the comment directly so I will post my answer here instead.

Tunes will have a Beats per Minute (BPM), the tempo of the song.  Just like you have a tendency to tap to the music your body will have a tendency to want to hit the ground at that tempo when you run to music.  That tempo will generally not be the same as your body's cadence so listening to a fast song will have a tendency to wreck havoc on your regularity.  On the other hand listen to a song that's "too slow" and you will find it harder to "get in the grove".  My personal experience I find pop music fit pretty good my cadence.  Techno works for more focused run and most Metallica songs' will make for a sublime fast albeit shorter run.  I enjoy listening to "cyanide" and "unforgiven I, II or III" when I run.  Rap doesn't work at all, I don't know why the beat seems just out of sync with running.  A notable exception to this is Niky Minage which makes for an excellent hill climbing background lol.  When you choose a playlist for running the most important is to find music of similar tempo so that the music helps your cadence stay the same thru your run.  Don't use "random" feature on your master library files as it could mix and match fast, slow songs and songs that just don't work with running.  Advanced runners use apps such as "Cadence DJ".  The app scans the cadence of your target library.  Knowing what cadence you wanna run at then you can choose song that will support more consistent cadence.  I never used the app myself but I downloaded it and I am messing with now :) I know that for example for extreme races such as marathon some runners will build their playlist very specifically, targeting inspiring songs at those key miles they expect they'll need it most.  The key to choosing music at your level is finding music that will make the run "fun".  Other thing to consider a "neutral" bpm that is, that will promote your body running not "so fast nor to slow" which will promote your aerobic workout (60 - 70% max heart rate to loose weight, 70 - 80% to to increase heart and lung capacity). Why don't you put list of candidate songs and run once with it ... Then pick 2 or 3 you felt worked best, then refine a new playlist that includes similar artists/songs.  Experiment and find what works for you !  Create a slower playing for distance and a faster playlist for speed and a happy running running playlist for well ... just fun runs ... Let me know how what you playlist end up being like.  Sharing them can inspire other runners.  Happy Running Ms. Cindie !

Strides - Intervals - Walking - Cadence

I think the articles I have read the last couples of days have been simmering in my sub-conscious to the point I was dreaming about running last night and had BBM flashbacks on the way to work this morning ... So I figure I would put these random thoughts down before getting the work day going.

Strides vs. Intervals:
Read more about strides and intervals yesterday.  Seem what I did yesterday (day 9 Las Vegas Training) would be considered more an interval training than a stride training ... Hal articles suggest 8x400m for both ... Hal suggest that strides will shave seconds off your time ... While intervals will increase your speed endurance and overall race performance.  To me it's confusing.  I found a more refined description of strides where strides are performed on say a 400m track, where you speed up rapidly to race pace or faster on the straights and slow down on the corners.  There are still recovery lap between strides and they still suggested 6-8 strides for the total workout like Hal, so there must be some magic to number 8 ... Strides are great to work on form as well.

On the other hand an interval can be defined differently.  Could be a distance interval, a time interval.  The speed on the interval can be varied.  The interval improves your speed, your speed endurance as well.  So where as strides might shave off a few seconds off your 5k and make the difference between being first and second, interval would enable you to run a little faster a little longer (that's what I take out of what i read).  Considering my current goal to run the Las Vegas RnR in under 4:30 what I need is run fast enought to shave off 9 minutes or more my time ... Consider it's at least 540s/26.2miles = 20.6 s/mile ... So really my goal is to have a more efficient run so that i shave a mere 21seconds off my av pace ... Running in the 10:17 min/mile ... Intervals can help me get there along with a better race strategy and i still have time for a potty break !

Walking breaks
Hal almost chastised a runner asking for advice on his blog for thinking to go the distance without walking breaks ... He asked why would you not work walking breaks into your marathon BEFORE the onset of fatigue?  Fair enough question I though.  Hal like most other experienced I runners favor walking breaks through the aid station as that makes hydration easier and maximize fluid intake (i.e. you don't spill your cups all over you).  All good advice.  Then I had a revelation this morning when I realized that there was a significant difference between my walking breaks during my 24 milers on the BBM course and the actual marathon.  I had the same potty break at mile 9, but I got lost a couple of times on the training run, first around marker 15 - 16 and another time around 17-18 ... The first time it was a branch, the map showed kinda one route so I decided to follow over the bridge.  Not even half a mile down the bridge the branch re-joined the main road so either way would had been fine however ...I stood there, say 30s walking in place trying to decide which way to go.  The other I was supposed to follow the airport road heading northeast but at that branch, I think past mile 17, I was just in awe at the beauty of the bay and I just flew by the split ... maybe a half a mile down on the wrong path I suddenly realized I may be off course.  Of course I managed to find my way back on course but again ... I walked some as I consulted the map printout and the iphone trying to figure out how to get back on course ... I had a couple more breaks later as I got lost I was nearing the waterfront then when I met SGF for a hug at mile 24.

For the actual marathon I ran through the first 18 miles.  Besides the potty break at mile 9 I didn't stop or walked.  I was carrying my own water so there was no need to slow down at aid station for water.  I didn't think much of it until this morning when I realized how different the cadence of my walking breaks was.  On the training route, I walked not as a result of fatigue onset but as a result of a need ... During the marathon I ran until the fatigue set.  Bad strategy if one thinks about it as once fatigue is set, it is set.  I am glad I had that revelation this morning because I will be more aware of walking breaks strategy during the LAs Vegas RnR.  I built up enough endurance to run 18 miles straight without breaks.  But, taking breaks will likely spread that endurance over the 26.2 miles course so that my overall performance on my second marathon is improved.  Couple with that I think for marathon race I should stop carrying hydration with me and rely instead on the water provided by the race then I think there is a real potential for subtle improvement there.  Think that I start the race carrying 24 ounces of water plus the hydration belt ... How much more energy did I spent on carrying that extra weight around ?  How much more impact did my body endure as the result of this extra weight?

Cadence:
First time i really even think about cadence ... Thats the number of time a single leg hit the ground per min. Elite athletes hit about 90 times/ min ... For amateurs athletes ... 85 is great if you get there ... Me ? Well i don't know my cadence ... I will evaluate mine during my training run this afternoon ... Cadence has to do with efficiency. Sprinter cadence is only about 10% greater than a marsthoner ... The difference there is stride lenght ... So cadence has to do with efficiency ... Good form also helps protect against injury. Cadence along witn form can all be worked on during strides or interval training ... And with sufficient repeats it builts into muscle memory, which will reflect in your race performance.

so it all connects back somehow ...

Long runs mile limits ?

I found an interesting question on askhalhigdon, from a person training for his first marathon asking if he could go 22 miles on his first 20 miler ... Then 24 on his second ... I smiled because i did just that ! Hal feedback .,. Could you? Yes ... Why would you? Hal suggest the 20 miler is enough for a first timer ... And it may be even too much a strain to go over 20 for a first timer. Looking back i can see some of the logic now ... Considering that 24 miles is almost a full marathon ... The recovery from such distance the first time you reach it is gonna be intense even if reaching that distance itself may not seem like such a stretch ... It raises the risk of injury and may also result in "overtraining" which will make the first marathon more difficult than it needs to be.

But Hal also suggest that second and third timer marathoners should be able to adjust the mileage to what feels right based on their marathon experience. As one runs more mararhon Hal even suggests to experiment with other training schedules. So Really i shouldn't feel so locked in the mileage ... I already committed the rookie mistake ... But now that i am a marathon runner i can call it simply "experimenting" lol

Three Days to Bellingham Bay Marathon ... Racing Thoughs in my Head

It's been a while since I blogged.  It's three days only to my first marathon.  In my head I am going over strategy, what may go wrong, where I think I lack and how I will deal with it during the race.  My though right now?  What's the best massage strategy?  Should I do it today?  For the Heroe's Half in May I did it three or four days before the race.  After a Google search I find really that there are different strategies for massage as well.   I haven't had a massage since May, that's an error on my part.  My legs feel real tight the first few miles of any run.  Considering I haven't had a massage in several months I am really looking for re-conditioning my legs rather than a general maintenance massage so the massage after the race makes almost sense to me right now.  I saw mentioned that deep tissue massage have different recovery times in individuals so if taken too close to the race such massage may not be the best.  A post race massage I could also direct the massage therapist to sore point highlighted by the race.  A lighter massage may be of order with plans for a deep tissue on Tuesday ...   

I found a 2007 post by Uta Pippig with excellent last minutes tips broken up by equipment, nutrition and last minute tip.  They recommend eating oatmeal 4 hours before the race.  Interesting ...    I don't eat like regular oatmeal and have no idea how my body would react ... So I made a mental note of it, but since the biggest tip of them all is not to try anything new before a race I'll stick to bread, eggs, yogurts trail mix, OJ ... fruits ... Oh I just realized !   I did experiment with an oatmeal cookie about an hour before starting my 24 miles training run on BBM course !  So I'll a couple oatmeal cookies too LOL 

http://www.takethemagicstep.com/coaching/beginners/training-exercise/two-days-before-the-marathon/

My other worry is that my Brooks won't cushion me enough.  I completed the Seattle RnR half witht and have been wearing exclusively my Brooks since.  The window to try new running shoes out on a couple of runs has closed and passed.  It's not a good idea to try a brand new pair of shoes now.  My mistake here I knew better and didn't act.  That said I wouldn't say that the shoes are cushionless.  I will transition to a new pair after the race I think, alternating the rooks and my new pair.  I was thinking about getting a new pair of light weight Aesics, that I would use primarily on my long runs, and keep using the Brooks for the shorter runs.  I would define a "long run" as 10+ miles.  I am also thinking why not trying some Nike or Adidas however these are design for Neutral, near perfect stride so the shoes wouldn't necessarily work best for me since I pronate a lot :(  Well I'll be thinking about it more on the run I am sure ! 

Right now I am just rejoicing in the moment, reflecting on the journey, a though training program to get here.  I have flashbacks of the instances I almost gave up as I broke through my training milestones ... I relax my mind even knowing the monumental meaning of Sunday's run to me.  Complete a marathon.  Run 26.2 miles ...

 

Bellingham Bay Marathon (BBM) Trial Run

It's been a while since I posted ... Been busy running a lot LOL ... But that's it ... My last long training run before the marathon is tomorrow.  I plan 22 miles on the actual course.  SGF will drop me off at milepost 4.   I will run the course back to the finish.  The second half of the run has more slope ... 1 to 2%,  trails ... I am exited ...  Here the link to the 2011 BBM's map ...

A cool addition I found off the BBM website is a video of the 2010 marathon.  It's 

Ok ... Let's try to catch some zzz's now ... ta ta for now ! 

Training Tips from Active.com on Hill Repeats ...

http://www.active.com/triathlon/Articles/Hill-Repeats-to-Improve-Your-Run.htm?cmp=17-1-999?PageMode=Print

Because of the kids' soccer training at 6pm weekdays this may be a good time to implement more repeats into my training in lieu of the intermediate 6-8 miles runs on Wednesdays ... laps get boring after a while and there is nothing worse than a boring run lol  ...  I don't know what Hal Higdon would say about that ... In his advanced marathon training plan Hal recommends longer repeats for marathon (800m instead of 200m) and to alternate every third week ... I am ahead a little in the novice Program having already ran pretty much the longest run in it (given it was 19 miler instead of 20) and I have incorporated Hill runs from the beginning of my running ...