Strength Training
I was feeling a bit sore this morning from the long run yesterday. The strength training felt pretty good in getting my muscles warmed up and stretched out. I can really see where these particular exercises are beneficial to cyclists and runners. A couple of areas that are the most sore, around my knees and hips, are targets for strength. muy good.
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Clamshell Crunches with 10 lb. ball = 2x25
Short Recovery Run
While I was at the gym I decided to do my short recovery run on the hamster wheel (treadmill). I felt a little stiff and sore in all the right places from Monday's long run. Actually, I don't know if I even mentioned why I moved my long run to Monday in my last post. The short answer is I felt like crap on Sunday. I decided to push the long run to Monday and get in an extra rest day. In hindsight it was the right decision. I felt much better on Monday and even though I was stiff on Tuesday's workout I wasn't in any real pain. Listening to my body and resting when my body tells me to is going to be key in not getting hurt.
I kept about a 9 minute pace for 3 miles for a total of 27 minutes. I kept an eye on my heart rate and it stayed in the mid to high 130's during the run.
Tuesday, January 23, 2007
1/22/2007 Long Run
After some consideration regarding the lactate threshold I've come to a couple of conclusions. The first is that there is little to know chance that I'll get the professional testing done in the near future if ever. The second is that just knowing this information was a wakeup call. I went back and re-examined the training plan that I pulled from the Flying Pig Marathon with fresh eyes. It does say to run the long runs at about a 1-2 minute slower pace than you plan on running the marathon. I decided to take this into consideration for my long run this week.
I decided to go hamster-style on the treadmill today. It's cold and there is still a lot of ice on the roads and sidewalks. The gym is available so I am taking advantage. I was concerned that it would be really boring. It really wasn't so bad. I had my iPod with a new episode of Phedippidations for an hour, and then some music to pick up the last 30 minutes. Running on the treadmill gave me the opportunity to park the pace at a 9:13 pace to see how I felt at that pace and what my heart rate would do at that pace.
I felt very good at that pace. My breathing was very easy, and my heart rate stayed in the 130's. Judging by that I think I have a good pace that is probably sub-lactate threshold. It is about 1 1/2 to 2 minutes below my goal pace, so it fulfills all the criteria for a good long run pace. When I get back out on the road I'll try to hold it to 130's to low 140's for long runs from now on.
I couldn't keep it down the whole time. Running at a slower pace the whole time was kind of boring so I kicked on the last mile up to a 7:15 pace. It was nice to know that after 9 miles I had plenty of gas left to kick it. More evidence that the 9 minute pace is a good long run pace.
Total Time: 1:30.00
Avg hr: 137
Peak hr: 165
Min hr: 107
Total Cal 1163
9:13 Pace Miles
7:15 Pace - Last Mile
I decided to go hamster-style on the treadmill today. It's cold and there is still a lot of ice on the roads and sidewalks. The gym is available so I am taking advantage. I was concerned that it would be really boring. It really wasn't so bad. I had my iPod with a new episode of Phedippidations for an hour, and then some music to pick up the last 30 minutes. Running on the treadmill gave me the opportunity to park the pace at a 9:13 pace to see how I felt at that pace and what my heart rate would do at that pace.
I felt very good at that pace. My breathing was very easy, and my heart rate stayed in the 130's. Judging by that I think I have a good pace that is probably sub-lactate threshold. It is about 1 1/2 to 2 minutes below my goal pace, so it fulfills all the criteria for a good long run pace. When I get back out on the road I'll try to hold it to 130's to low 140's for long runs from now on.
I couldn't keep it down the whole time. Running at a slower pace the whole time was kind of boring so I kicked on the last mile up to a 7:15 pace. It was nice to know that after 9 miles I had plenty of gas left to kick it. More evidence that the 9 minute pace is a good long run pace.
Total Time: 1:30.00
Avg hr: 137
Peak hr: 165
Min hr: 107
Total Cal 1163
9:13 Pace Miles
7:15 Pace - Last Mile
Sunday, January 21, 2007
1/20/2007 Short Recovery Run & Early Assessment
Saturday I put on my training schedule a brick day with some cycling and a short recovery run. I've made this schedule knowing that I have to be flexible about things, and sometimes I just can't do all that I hope. This is one of those days. I ended up working early; it was quite cold, and I just feel kind of wiped out. The combinations of excuses lead me to doing only the recovery run. It is what it is, and I'm not going to feel bad about missing a workout, because it was during this run that I began to re-think my marathon training.
Before I get into that let's knock out the stats for this particular run. I made an effort to run sloooow. The goal was to keep my heart rate in the 130's, which I did. I ran for 30 minutes for a total of 2.6 miles. It was fairly cold in the mid 30's and sunny. I ran on the Lunken Airport path, so it was a nice flat easy recovery run. It was just what I needed.
I was listening to Simply Stu the other day, and he was talking to a trainer about lactate threshold. More specifically what caught my attention was that they were talking about intensity levels of longer workouts for endurance athletes. It's interesting information, and something that I need to explore further. The short of it is that I am running to fast with too high of a heart rate on my recovery and long runs. I need to be slowing down to get below my lactate threshold. It is going to be the key to building my endurance for the marathon. It is something I need read more about. More to come...
Before I get into that let's knock out the stats for this particular run. I made an effort to run sloooow. The goal was to keep my heart rate in the 130's, which I did. I ran for 30 minutes for a total of 2.6 miles. It was fairly cold in the mid 30's and sunny. I ran on the Lunken Airport path, so it was a nice flat easy recovery run. It was just what I needed.
I was listening to Simply Stu the other day, and he was talking to a trainer about lactate threshold. More specifically what caught my attention was that they were talking about intensity levels of longer workouts for endurance athletes. It's interesting information, and something that I need to explore further. The short of it is that I am running to fast with too high of a heart rate on my recovery and long runs. I need to be slowing down to get below my lactate threshold. It is going to be the key to building my endurance for the marathon. It is something I need read more about. More to come...
Saturday, January 20, 2007
Running Form Analysis 8
Some more words of wisdom from Bob Roncker of Bob Roncker's Running Spot. If you'd like to read all the entries go here. You can also check out the always excellent podcast Phedippidations Episode #79 for some great tips on running hills.
Hello,
The running form descriptions mentioned earlier generally have to do with running on level ground. With slight variations we handle hills a little differently.
Aspects of Up Hill Running
Going uphill is sprinting in disguise. You can get fatigued quite quickly due to fighting gravity. Let the hill be your ally, but also exercise a bit of caution.
· Swing your arms a bit more vigorously. This raises your center of gravity and lifts you up.
· Listen to your breathing patterns. You do not want to be completely out of breath. Think like a person riding a multi-speed bicycle up a steep incline. Change gears to maintain the same effort, not the same speed.
· Your will probably be landing a little more up on your forefoot.
· Lifting heavy quadriceps (thigh) muscles is tiring. Maintain a crisp rhythm with short fast steps.
· Keep your head up and lean a bit forward.
· Be positive when it comes to hills. Imagine yourself rolling over the hill - almost as if it isn't there.
· Concentrate on keeping your upper body relaxed, while you let your legs do the work.
· As you crest each hill, focus on running all the way over the top until your reach the flat, and pick up your regular running rhythm again.
Aspects of Down Hill Running
This can be your secret weapon. Now, take advantage of gravity to go faster. However, going downhill can be more stressful on the quads and knee joints.
· The best way to run downhill is to lean (at the ankles) into it, to the point that you feel you're about to fall on your face. Be like the ski jumper. Maintain a straight tall posture.
· Your legs will begin turning over faster as you use short, quick strides. If you find yourself getting out of control, raise your elbows to the side. This is similar to a tightrope walker who holds a pole for balance. I call this the Wings. You might want to practice your downhill running on a soft gentle slope at first until you become proficient and comfortable with the feeling.
· Try keeping your foot strike below your center of gravity. This reduces shock to the body. On training runs you may wish to use short mincing steps as you weave back and forth while descending - as if you are a skier doing the slalom event. I call this the Snake. This technique can be much less stressful on your joints.
Those of you just beginning hill workouts will likely find hills a struggle at first, but, before long, hills become more of a friendly challenge than a mortal enemy. The more you run hills, the more you'll find yourself adjusting to them automatically and your stride shifting to "hill mode" without any thought or effort.
Bob
Hello,
The running form descriptions mentioned earlier generally have to do with running on level ground. With slight variations we handle hills a little differently.
Aspects of Up Hill Running
Going uphill is sprinting in disguise. You can get fatigued quite quickly due to fighting gravity. Let the hill be your ally, but also exercise a bit of caution.
· Swing your arms a bit more vigorously. This raises your center of gravity and lifts you up.
· Listen to your breathing patterns. You do not want to be completely out of breath. Think like a person riding a multi-speed bicycle up a steep incline. Change gears to maintain the same effort, not the same speed.
· Your will probably be landing a little more up on your forefoot.
· Lifting heavy quadriceps (thigh) muscles is tiring. Maintain a crisp rhythm with short fast steps.
· Keep your head up and lean a bit forward.
· Be positive when it comes to hills. Imagine yourself rolling over the hill - almost as if it isn't there.
· Concentrate on keeping your upper body relaxed, while you let your legs do the work.
· As you crest each hill, focus on running all the way over the top until your reach the flat, and pick up your regular running rhythm again.
Aspects of Down Hill Running
This can be your secret weapon. Now, take advantage of gravity to go faster. However, going downhill can be more stressful on the quads and knee joints.
· The best way to run downhill is to lean (at the ankles) into it, to the point that you feel you're about to fall on your face. Be like the ski jumper. Maintain a straight tall posture.
· Your legs will begin turning over faster as you use short, quick strides. If you find yourself getting out of control, raise your elbows to the side. This is similar to a tightrope walker who holds a pole for balance. I call this the Wings. You might want to practice your downhill running on a soft gentle slope at first until you become proficient and comfortable with the feeling.
· Try keeping your foot strike below your center of gravity. This reduces shock to the body. On training runs you may wish to use short mincing steps as you weave back and forth while descending - as if you are a skier doing the slalom event. I call this the Snake. This technique can be much less stressful on your joints.
Those of you just beginning hill workouts will likely find hills a struggle at first, but, before long, hills become more of a friendly challenge than a mortal enemy. The more you run hills, the more you'll find yourself adjusting to them automatically and your stride shifting to "hill mode" without any thought or effort.
Bob
Thursday, January 18, 2007
1/18/2006 Goal Pace Run, Strength, Core & Spinning
Goal Pace Run -Early in the morning
Due to a ridiculously early morning it was a treadmill run this morning. The schedule called for a 5 mile goal pace run, but I was running short on time. I did the best I could and managed to get 5.25 miles in total. I did a one mile warm up to get the blood flowing and loosened up after yesterdays epic running/hill climbing extravaganza. I followed that up with a 4 mile run at my goal pace. The question I am faced with is: what is my goal pace? I know that I want to do a sub-4 hour marathon, which I am fairly certain I can do with the training. It would be really cool to run a Boston qualifying time on my first outing. Probable? Maybe not. Possible? I think so. I think I can, I think I can. Okay, let's go for it.
Strength - Later that day
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Class - Seriously more gluts?
There was a sub for the core class today. While she explained that since it was a core class we would be working everything except the limbs, apparently she meant we would be working gluts, and more gluts, a few more gluts, and then some abs at the end. Holy crap, my gluts were hurting. After so many running, cycling, and strength workouts this week I really needed some abs, and core work, but not really gluts. During this class I really began to think that I was running out of steam and needed to call it a day. Did I call it a day? Of course not! It was on to...
Strength Spinning and some Easy Spinning
During spinning I really just did myself in. Freaking strength spinning?!? I should have checked the schedule before class, but I went in unaware. My legs were already pretty burned, so I made it through about 30 minutes of strength and I was done. I couldn't keep up the heavy resistance, and quite frankly didn't really want to or need to. I backed it off to a light resistance and spun out the rest of the class. I still got in 60 minutes of spinning, which was good enough for me.
Due to a ridiculously early morning it was a treadmill run this morning. The schedule called for a 5 mile goal pace run, but I was running short on time. I did the best I could and managed to get 5.25 miles in total. I did a one mile warm up to get the blood flowing and loosened up after yesterdays epic running/hill climbing extravaganza. I followed that up with a 4 mile run at my goal pace. The question I am faced with is: what is my goal pace? I know that I want to do a sub-4 hour marathon, which I am fairly certain I can do with the training. It would be really cool to run a Boston qualifying time on my first outing. Probable? Maybe not. Possible? I think so. I think I can, I think I can. Okay, let's go for it.
Strength - Later that day
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Class - Seriously more gluts?
There was a sub for the core class today. While she explained that since it was a core class we would be working everything except the limbs, apparently she meant we would be working gluts, and more gluts, a few more gluts, and then some abs at the end. Holy crap, my gluts were hurting. After so many running, cycling, and strength workouts this week I really needed some abs, and core work, but not really gluts. During this class I really began to think that I was running out of steam and needed to call it a day. Did I call it a day? Of course not! It was on to...
Strength Spinning and some Easy Spinning
During spinning I really just did myself in. Freaking strength spinning?!? I should have checked the schedule before class, but I went in unaware. My legs were already pretty burned, so I made it through about 30 minutes of strength and I was done. I couldn't keep up the heavy resistance, and quite frankly didn't really want to or need to. I backed it off to a light resistance and spun out the rest of the class. I still got in 60 minutes of spinning, which was good enough for me.
Wednesday, January 17, 2007
1/17/2007 Medium Recovery Run & Cycling
Medium Recovery Run with Bonus Intervals
My medium recovery run was at Central Park on their lovely walking/jogging path. It's so nice to get off the road on to a path that even has some varying terrain. A few small hills and dips to keep it interesting. Plus I had the added excitement of ice! yikes. It was in the high 20's and there was some fairly large ice patches, so I had to stay on my toes to avoid an unfortunate slip. Since I'm going to be doing some races before the flying pig I'm starting on some speed training now. I'll be doing 400's for a while until the marathon plan ramps it up to 800's. On this particular day I ran 4 - 1.25 mile laps with a 1.1 mile path to and from the parking lot. During the laps I picked up the pace for some 90 second intervals instead of 400's since I was on the path and there weren't any 1/4 mile markers. The total run was a 51:36 min run at 7.2 miles / 7:10 pace with 4x 90 sec intervals.
I ran my heart rate monitor throughout my run and bike. Here is the breakdown:
Avg HR: 138
Peak HR: 174
Min HR: 57
Total Cal: 2,225
Rcl 1: 30:08 Avg HR: 149 (Run)
Rcl 2: 13:35 Avg HR: 159 (Run)
Rcl 3: 7:53 Avg HR: 168 (Run)
Rcl 4: 19:17 Avg HR: 116 (Transition)
Rcl 5: 2:07.35 Avg HR: 137 (Cycling)
19 minute transition, what? This wasn't a true transition like I'd shoot for during a duathlon or triathlon. Did I mention that it was freezing that day? Well after the run I was nice and warmed up to be sure, but I was also nice and sweaty. I stripped down to just my base layer of tights and compression shirt and layered up again with my cycling clothes. I layered up with 3 layers on the legs, 3 layers on top, my lobster claw gloves and a thick balaclava type head cover (not really made for cycling, but with the drawstrings it worked pretty well) under my helmet.
Cycling: Hills, Hills, and Hills
As I was riding into the first of 5 climbs I was going to take on "Evil Twins" was sprayed on to the road. Oh how fitting, as it marked the beginning of two consecutive long climbs with the downhill in between and about 50 feet of road before you start the second climb. They are truly evil...and my favorite hill training partners. I probably won't be able to ride them a lot since they are in Northern Kentucky, about a 40 minute drive from my house, but I will use them when I can.
So I did the evil twins going out with a downhill after the second twin, and rode a few miles down the road in the river valley that follow the hills. Then I turned around and tackled the trip back which were 3 more hills! The evil triplets, quintuplets? It's not as catchy as the evil twins.
2007 Odo: 84.3
Dist: 25.33 miles
Time: 1:55.38
Avg: 13.1 mph
Max: 36.5 mph
My medium recovery run was at Central Park on their lovely walking/jogging path. It's so nice to get off the road on to a path that even has some varying terrain. A few small hills and dips to keep it interesting. Plus I had the added excitement of ice! yikes. It was in the high 20's and there was some fairly large ice patches, so I had to stay on my toes to avoid an unfortunate slip. Since I'm going to be doing some races before the flying pig I'm starting on some speed training now. I'll be doing 400's for a while until the marathon plan ramps it up to 800's. On this particular day I ran 4 - 1.25 mile laps with a 1.1 mile path to and from the parking lot. During the laps I picked up the pace for some 90 second intervals instead of 400's since I was on the path and there weren't any 1/4 mile markers. The total run was a 51:36 min run at 7.2 miles / 7:10 pace with 4x 90 sec intervals.
I ran my heart rate monitor throughout my run and bike. Here is the breakdown:
Avg HR: 138
Peak HR: 174
Min HR: 57
Total Cal: 2,225
Rcl 1: 30:08 Avg HR: 149 (Run)
Rcl 2: 13:35 Avg HR: 159 (Run)
Rcl 3: 7:53 Avg HR: 168 (Run)
Rcl 4: 19:17 Avg HR: 116 (Transition)
Rcl 5: 2:07.35 Avg HR: 137 (Cycling)
19 minute transition, what? This wasn't a true transition like I'd shoot for during a duathlon or triathlon. Did I mention that it was freezing that day? Well after the run I was nice and warmed up to be sure, but I was also nice and sweaty. I stripped down to just my base layer of tights and compression shirt and layered up again with my cycling clothes. I layered up with 3 layers on the legs, 3 layers on top, my lobster claw gloves and a thick balaclava type head cover (not really made for cycling, but with the drawstrings it worked pretty well) under my helmet.
Cycling: Hills, Hills, and Hills
As I was riding into the first of 5 climbs I was going to take on "Evil Twins" was sprayed on to the road. Oh how fitting, as it marked the beginning of two consecutive long climbs with the downhill in between and about 50 feet of road before you start the second climb. They are truly evil...and my favorite hill training partners. I probably won't be able to ride them a lot since they are in Northern Kentucky, about a 40 minute drive from my house, but I will use them when I can.
So I did the evil twins going out with a downhill after the second twin, and rode a few miles down the road in the river valley that follow the hills. Then I turned around and tackled the trip back which were 3 more hills! The evil triplets, quintuplets? It's not as catchy as the evil twins.
2007 Odo: 84.3
Dist: 25.33 miles
Time: 1:55.38
Avg: 13.1 mph
Max: 36.5 mph
Tuesday, January 16, 2007
1/16/2006 Short Recovery Run & Dog Jog
It was a nice brisk 34 degrees with some flurries. I bundled up a bit more with the compression shirt zip up pull over, jacket, long running pants, headband that covers ears. I was a little tired from working late, so I was glad it was a short recovery run day. I get the little boost of energy that I almost always get from a good run without the exertion of a longer, faster run. I win. I ran my usual srr route at 29 min (3.3 mile / 8:47 pace).
After my srr I took Gracie out for a dog jog. I've been slipping on that lately and now that the winter has finally started to rear its ugly head it will be important to get her out for exercise. We did a 1.3 mile out and back run through Meghan's Run with many stops to sniff items and watch the deer run.
After my srr I took Gracie out for a dog jog. I've been slipping on that lately and now that the winter has finally started to rear its ugly head it will be important to get her out for exercise. We did a 1.3 mile out and back run through Meghan's Run with many stops to sniff items and watch the deer run.
Running Form Analysis 7
Hello,
I hope that the ideas mentioned here concerning controlling upper body sway and posture make sense. They are extremely important. Our body, like the crew on a boat, is most efficient when everything is working in unison. Now, let’s look at what we can do when we begin running, hopefully with less effort.
You hear this term - the Center of Gravity (COG). It is the balancing point at which all the body planes meet – just below the navel and in front of the sacrum. When your foot strikes, you want it to be below, not in front of, your center of gravity. If your foot lands in front of your COG, it acts like a brake. More stress is put on your legs and joints.
Visualization - Imagine you’re running downhill all the time. You are taking advantage of gravity. Let gravity be your ally. Lean forward with the slope of the hill.
Some Keys to Running with Less Effort
Stay Tall. Try to maintain a straight line between your ears, shoulders, hips, knees, and ankles.
Lean forward - at the ankles, not the waist. Remember the image of the ski jumper? Core stability and strength helps to maintain this position. Hold the lean a little bit at first. As you become comfortable doing this, gradually increase the distance and time.
As you lean, gravity pulls you forward. During a stride your heels come up and the shin area often attains a height parallel to the ground. The non-supporting (float) leg will go back and then come forward to keep up with your forward fall. Your feet will come down underneath, rather than in front of you.
Don’t worry about your speed at first. However, you may sense that you go a bit faster with a little lean.
Experiment: You may even wish to test this hypothesis over a given distance. Run to a particular point using the form that comes most natural. Time it. Then repeat the process with a little bit of a lean. Does the time change?
If you’re like many runners, you propel yourself forward (and upward) by pushing with your legs. You’re driving with your quads and then finishing off your stride by pushing off with your toes.
Experiment: Concentrate on lifting your legs at the heels instead of using your quads.
The amount of energy it takes to lift the weight of your lower leg is considerably less than pushing and lifting your entire body weight up into the air. Energy expenditure is directly proportional to how much you go up and down. If you can minimize up and down movement, you can lower your energy expenditure. The more you lean forward when you run, the more it adds a horizontal component to your energy usage. Like the wheel, we want as much of our movement to be horizontal, not vertical.
Foot Strike
Ideally, your foot should never land in front of that imaginary point (center of gravity). If it does, you are likely overstriding — adding a force in the opposite direction — which means that you are putting on the brakes. Runners are more often guilty of taking too long of strides rather than too short. The footfall should be quiet. You should be able to sneak up behind someone. If there is slapping, this is often a sign that you are overstriding.
We seek a smooth transition between strides rather than bouncing from one to the other. This reduces the impact to your knees.
Typically, the faster the tempo, the further forward on your foot you will strike. Using some of these techniques may result in more of a mid-foot strike than was common. Most of us land exclusively on our heels, but don’t be alarmed if some changes gradually take place.
A short stride length is the equivalent of a low gear. Let your runs begin with a shorter stride. Gradually, the stride lengthens as your muscles get warmed up and looser. When you hit your cruising speed, your stride will be the right length. When you run, focus on keeping your arms and your legs comfortably bent at mid-swing. Think of the pendulum concept.
Running with less effort is about relaxing muscles, opening tight joints, and using gravity to do the work. Up to this point you have been given a lot of ideas to think about. Practice one component at a time and become familiar with it. Then try to do two at a time. Then, try three, and so on. Remember, have fun learning some of these new concepts.
We have had enough for today.
Bob
I hope that the ideas mentioned here concerning controlling upper body sway and posture make sense. They are extremely important. Our body, like the crew on a boat, is most efficient when everything is working in unison. Now, let’s look at what we can do when we begin running, hopefully with less effort.
You hear this term - the Center of Gravity (COG). It is the balancing point at which all the body planes meet – just below the navel and in front of the sacrum. When your foot strikes, you want it to be below, not in front of, your center of gravity. If your foot lands in front of your COG, it acts like a brake. More stress is put on your legs and joints.
Visualization - Imagine you’re running downhill all the time. You are taking advantage of gravity. Let gravity be your ally. Lean forward with the slope of the hill.
Some Keys to Running with Less Effort
Stay Tall. Try to maintain a straight line between your ears, shoulders, hips, knees, and ankles.
Lean forward - at the ankles, not the waist. Remember the image of the ski jumper? Core stability and strength helps to maintain this position. Hold the lean a little bit at first. As you become comfortable doing this, gradually increase the distance and time.
As you lean, gravity pulls you forward. During a stride your heels come up and the shin area often attains a height parallel to the ground. The non-supporting (float) leg will go back and then come forward to keep up with your forward fall. Your feet will come down underneath, rather than in front of you.
Don’t worry about your speed at first. However, you may sense that you go a bit faster with a little lean.
Experiment: You may even wish to test this hypothesis over a given distance. Run to a particular point using the form that comes most natural. Time it. Then repeat the process with a little bit of a lean. Does the time change?
If you’re like many runners, you propel yourself forward (and upward) by pushing with your legs. You’re driving with your quads and then finishing off your stride by pushing off with your toes.
Experiment: Concentrate on lifting your legs at the heels instead of using your quads.
The amount of energy it takes to lift the weight of your lower leg is considerably less than pushing and lifting your entire body weight up into the air. Energy expenditure is directly proportional to how much you go up and down. If you can minimize up and down movement, you can lower your energy expenditure. The more you lean forward when you run, the more it adds a horizontal component to your energy usage. Like the wheel, we want as much of our movement to be horizontal, not vertical.
Foot Strike
Ideally, your foot should never land in front of that imaginary point (center of gravity). If it does, you are likely overstriding — adding a force in the opposite direction — which means that you are putting on the brakes. Runners are more often guilty of taking too long of strides rather than too short. The footfall should be quiet. You should be able to sneak up behind someone. If there is slapping, this is often a sign that you are overstriding.
We seek a smooth transition between strides rather than bouncing from one to the other. This reduces the impact to your knees.
Typically, the faster the tempo, the further forward on your foot you will strike. Using some of these techniques may result in more of a mid-foot strike than was common. Most of us land exclusively on our heels, but don’t be alarmed if some changes gradually take place.
A short stride length is the equivalent of a low gear. Let your runs begin with a shorter stride. Gradually, the stride lengthens as your muscles get warmed up and looser. When you hit your cruising speed, your stride will be the right length. When you run, focus on keeping your arms and your legs comfortably bent at mid-swing. Think of the pendulum concept.
Running with less effort is about relaxing muscles, opening tight joints, and using gravity to do the work. Up to this point you have been given a lot of ideas to think about. Practice one component at a time and become familiar with it. Then try to do two at a time. Then, try three, and so on. Remember, have fun learning some of these new concepts.
We have had enough for today.
Bob
Monday, January 15, 2007
1/15/2006 Strength & Solo Spinning
Strength Training
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 25 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 25 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Solo Spinning
As the weather continues to be rainy and gross outside I was forced to the gym again for some spinning. Without the benefit of a spinning class I decided to do a little solo spinning. I didn't have any particular workout in mind. I just wanted to spin some miles since there was no outside riding this weekend. It was a solid 50 minute effort with some intervals using the "ladder" method that I learned last week. I started at a 2 minute interval bringing my heart rate up to 160 with a flat road resistance, then worked down at 30 second intervals to a 30 second interval and then back up to another two minute interval.
Sunday, January 14, 2007
1/14/2006 Long Run
Such a rainy, rainy weekend. I ended up skipping my planned bicycle outing yesterday. That turned out to be a really good thing, because that would've been my eighth straight workout day with no rest days. It's good way to run myself into some early burnout.
It was 50 degrees F when I walked out the door and raining steadily. I knew I wasn't going to make it to the gym today to run there, and there was no way I was skipping my long run. I dressed pretty lightly in shorts a long sleeved compression shirt and a short sleeve shirt over top and took those first steps out into the rain. I made the mistake of over dressing the last time I ran in the rain and ended up being miserable and stiff from running in cold heavily soaked pants. After getting used to the initial shock of the cold rain drops it wasn't so bad. About halfway through the run the rain let up to a slight drizzle and since there was no wind to speak of it was very comfortable and the showering kept me cool for the run.
I was very comfortable during the run, and even though I was scheduled for 8 miles I went a little over for a 9.7 mile run.
Distance: 9.7 miles
Time: 1:21.39
Avg HR: 154
Peak HR: 169
Min HR: 105
Total Cal: 1292
It was 50 degrees F when I walked out the door and raining steadily. I knew I wasn't going to make it to the gym today to run there, and there was no way I was skipping my long run. I dressed pretty lightly in shorts a long sleeved compression shirt and a short sleeve shirt over top and took those first steps out into the rain. I made the mistake of over dressing the last time I ran in the rain and ended up being miserable and stiff from running in cold heavily soaked pants. After getting used to the initial shock of the cold rain drops it wasn't so bad. About halfway through the run the rain let up to a slight drizzle and since there was no wind to speak of it was very comfortable and the showering kept me cool for the run.
I was very comfortable during the run, and even though I was scheduled for 8 miles I went a little over for a 9.7 mile run.
Distance: 9.7 miles
Time: 1:21.39
Avg HR: 154
Peak HR: 169
Min HR: 105
Total Cal: 1292
Friday, January 12, 2007
1/12/2006 Short Recovery Run
It was a short recovery run day that I just didn't feel like doing at all, but I got my butt out the door and pushed through the short run, and as most runs go what started out as a run I didn't want to do ended feeling pretty good. So let's chalk up the info and move it along.
Time: 28:23
3.3 mile
8:36 pace
Time: 28:23
3.3 mile
8:36 pace
1/11/2006 Strength, Core & Spinning
As much as I enjoyed my time off. Now that I have a focus to my training I'm enjoying my workouts even more. I'm very much a goal oriented person. Without the goals I start to get bored and lose focus and quit. But here we are day 2 of marathon training, and I'm feeling good and getting stronger.
60 minutes of intervals. Not really into it at all during class and felt tired from a tough week at work, but still managed to get through the class. The intervals were heart rate targeted. I was ranging from 160-170 during intervals and dropping to 120-130 during recovery. Down and up the ladder starting at 2 minutes and working down in 30 second intervals, back up the ladder in 30 second intervals. Even though I wasn't into it mentally, but felt proud for finishing afterwards.
Elliptical = 20 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Class
During the 25 minutes of core class it involved a lot of the legs being lifted up over the head, and it is still tough. I feel like the blood is draining out of my legs. I don't think it's a strength issue, but if I remember to ask I will next time.
60 minutes of intervals. Not really into it at all during class and felt tired from a tough week at work, but still managed to get through the class. The intervals were heart rate targeted. I was ranging from 160-170 during intervals and dropping to 120-130 during recovery. Down and up the ladder starting at 2 minutes and working down in 30 second intervals, back up the ladder in 30 second intervals. Even though I wasn't into it mentally, but felt proud for finishing afterwards.
Thursday, January 11, 2007
1/10/2006 Medium Recovery Run
It was a medium recovery run day, and I could not begin to drag myself out of bed at 6:30 am to do the run before work. I think I have a pretty good excuse since I didn't get off work until midnight and in bed at 1 am. It just wasn't happening. I was able to get out for an evening run after work. It was time for a change of scenery, so I went to the Lunken Airport to run on the path. It was a nice change of pace from my usual routes, and very cool to run as the sun was setting around the landing strips. It was a nice evening at about 35 degrees F at sunset and clear. The nice flat course made for easy running.
It felt good to get out and run after a long day of desk jockeying. I started out feeling a little stiff and cold so I did a split at 2.5 miles, because I was curious how much I was feeling would effect my run. Apparently not much as my first 2.5 miles clocked in at 19:46 and my second 2.5 came in around 20:58. I think I was a little late in stopping the second 2.5. By the time I reached the end of the run it was dark, so I couldn't see the mile markings on the path. It's all good, as I was just happy to see that I had an even split and a steady run. The totals were: 46:01 for a total of 5.75 miles at a 8 min./mile. I was hoping to get some other stats about heart rate, but I was having trouble getting a steady reading.
It felt good to get out and run after a long day of desk jockeying. I started out feeling a little stiff and cold so I did a split at 2.5 miles, because I was curious how much I was feeling would effect my run. Apparently not much as my first 2.5 miles clocked in at 19:46 and my second 2.5 came in around 20:58. I think I was a little late in stopping the second 2.5. By the time I reached the end of the run it was dark, so I couldn't see the mile markings on the path. It's all good, as I was just happy to see that I had an even split and a steady run. The totals were: 46:01 for a total of 5.75 miles at a 8 min./mile. I was hoping to get some other stats about heart rate, but I was having trouble getting a steady reading.
Tuesday, January 09, 2007
1/09/2007 Short Recovery Run
Sweet, sweet short recovery run....I fully expected to look out the window to see mounds and mounds of the white stuff. That's all I heard yesterday was about how it was supposed to snow last night. As it often happens in Ohio, no snow. Actually, it was not a bad morning run. I left shortly before 8 am as the sun was coming up with about 38 degrees and a little cloudy. There were a few tiny flakes floating around here and there as I was running, but nothing that would even constitute flurries.
I had a very easy run up and down our road and through Meghan's Run. It was a 3.3 mile run that took 29:29 putting me at about a 9:15 pace. The challenge at the beginning is going to be pacing myself and not overdoing it on the SRR days. I know the harder stuff is coming once I start intervals and hill work. If I push it now and try to ramp up my weekly mileage to quickly I'm guessing it could lead to injuries. I've got to keep that in mind....I want to be fast, but no injuries is even more important.
I had a very easy run up and down our road and through Meghan's Run. It was a 3.3 mile run that took 29:29 putting me at about a 9:15 pace. The challenge at the beginning is going to be pacing myself and not overdoing it on the SRR days. I know the harder stuff is coming once I start intervals and hill work. If I push it now and try to ramp up my weekly mileage to quickly I'm guessing it could lead to injuries. I've got to keep that in mind....I want to be fast, but no injuries is even more important.
Monday, January 08, 2007
Running Form Analysis 6
Brought to you, and me, by Bob Roncker of Bob Roncker's Running Spot. For more running form analysis posts click here.
Hello,
I hope you are noticing some differences by now. Let’s return to something that was asked of your prior to our first meeting, balancing on one leg.
Balance on One Leg
Why should we consider this? Running is a series of hops from one leg to the other. We are dealing with milliseconds, but if the time between strides is slightly shortened because of better balance or strength of the legs, the running cycle will be more efficient.
The one leg balance exercise is a good test for structural stability and neuromuscular control.
It accomplishes a couple of things. First, it reduces the time spent on each foot; thus reducing the muscle usage. And second, since the time spent on the ground is lessened, the time between foot strikes is reduced and you are running faster or easier.
Exercise – You can do this many times during the day. Balance for one minute on the right foot. As this becomes easier, move up eventually to three minutes. Then start doing it on an uneven surface, i.e. a pillow. Once you can do it for three minutes on this surface start ove again at one minute, but now do it with the eyes closed.
Forward Lean
This is what can separate your form from the masses. Let gravity pull you forward. Using your legs to push yourself forward takes much energy. Relax, bend your knees, and lean forward at the ankles (a position that requires strong core muscles) rather than the waist, which can stress the knees and hurt your back.
Impeccable posture
You should still “run tall,” keeping your body erect and straight. Strive to maintain the posture described in earlier follow-ups.
Visualization - Let your imagination take you away. Pretend you’re a ski jumper gracefully lifting off the jump ramp. You are extending yourself out over the tips of your skis, body fully extended. Your body is straight as you bend at the ankles.
Exercise - Falling to wall
Face a wall about 6” away. Stand tall. Now, without changing any part of your posture, allow yourself to fall forward by merely relaxing your ankles. Don’t tilt your head forward or bend at the waist. Just hold your hands in front of your body with your elbows bent and stop yourself with your hands so that you don’t bump your nose. Do this repeatedly until you can comfortably fall forward with your posture remaining intact. Remember to lean from your ankles. While doing this exercise, try to familiarize yourself with the feeling of gravity pulling you forward because that’s what you want to feel when you’re out there on the road. If it helps you, I prefer the word “falling” to describe my lean while I’m running.
Visualization - Imagine you’re running downhill all the time.
Assignment – Time yourself over a short distance running with your familiar style. Next, trying to use the same effort, cover the same distance as you lean a bit. How do the times compare?
Center of Gravity (The balancing point at which all the body planes meet) – just below the navel and in front of the sacrum. This is a very key point. In the next follow-up letter we shall see that you do not want your foot to strike in front of your center of gravity.
Play around with leaning. Just a little at first. Get accustomed to the feeling. The more you lean, the faster you go. Having a strong set of core muscles can be very helpful. You need them to stabilize your posture, much like what happened when I tried to lift someone with and without the E3 grips.
Hello,
I hope you are noticing some differences by now. Let’s return to something that was asked of your prior to our first meeting, balancing on one leg.
Balance on One Leg
Why should we consider this? Running is a series of hops from one leg to the other. We are dealing with milliseconds, but if the time between strides is slightly shortened because of better balance or strength of the legs, the running cycle will be more efficient.
The one leg balance exercise is a good test for structural stability and neuromuscular control.
It accomplishes a couple of things. First, it reduces the time spent on each foot; thus reducing the muscle usage. And second, since the time spent on the ground is lessened, the time between foot strikes is reduced and you are running faster or easier.
Exercise – You can do this many times during the day. Balance for one minute on the right foot. As this becomes easier, move up eventually to three minutes. Then start doing it on an uneven surface, i.e. a pillow. Once you can do it for three minutes on this surface start ove again at one minute, but now do it with the eyes closed.
Forward Lean
This is what can separate your form from the masses. Let gravity pull you forward. Using your legs to push yourself forward takes much energy. Relax, bend your knees, and lean forward at the ankles (a position that requires strong core muscles) rather than the waist, which can stress the knees and hurt your back.
Impeccable posture
You should still “run tall,” keeping your body erect and straight. Strive to maintain the posture described in earlier follow-ups.
Visualization - Let your imagination take you away. Pretend you’re a ski jumper gracefully lifting off the jump ramp. You are extending yourself out over the tips of your skis, body fully extended. Your body is straight as you bend at the ankles.
Exercise - Falling to wall
Face a wall about 6” away. Stand tall. Now, without changing any part of your posture, allow yourself to fall forward by merely relaxing your ankles. Don’t tilt your head forward or bend at the waist. Just hold your hands in front of your body with your elbows bent and stop yourself with your hands so that you don’t bump your nose. Do this repeatedly until you can comfortably fall forward with your posture remaining intact. Remember to lean from your ankles. While doing this exercise, try to familiarize yourself with the feeling of gravity pulling you forward because that’s what you want to feel when you’re out there on the road. If it helps you, I prefer the word “falling” to describe my lean while I’m running.
Visualization - Imagine you’re running downhill all the time.
Assignment – Time yourself over a short distance running with your familiar style. Next, trying to use the same effort, cover the same distance as you lean a bit. How do the times compare?
Center of Gravity (The balancing point at which all the body planes meet) – just below the navel and in front of the sacrum. This is a very key point. In the next follow-up letter we shall see that you do not want your foot to strike in front of your center of gravity.
Play around with leaning. Just a little at first. Get accustomed to the feeling. The more you lean, the faster you go. Having a strong set of core muscles can be very helpful. You need them to stabilize your posture, much like what happened when I tried to lift someone with and without the E3 grips.
1/08/2007 Strength Training
As much as I enjoyed my time off. Now that I have a focus to my training I'm enjoying my workouts even more. I'm very much a goal oriented person. Without the goals I start to get bored and lose focus and quit. But here we are day 2 of marathon training, and I'm feeling good and getting stronger.
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
2 sets of 25 clamshell crunches w/6 lb. ball (couldn't find an 8 lb. medicine ball)
Sunday, January 07, 2007
1/07/2007 Marathon Training Day 1 - Long Run!
So it begins....a little over 4 months of training that will lead up to my first marathon. It seems a little daunting when I look at the schedule over the next 4 months. I'm going to keep the schedule up in the sidebar, and try to update it as I go along to show the progress of what I've done versus the training schedule I set up. I snagged the schedule from the Flying Pig website and made a few adjustments to it, to add in some cycling, strength training, and the other races that I will be competing in over the course of training. Since this is my first, I'll be using this schedule as a tool and a guide that I will probably making changes too and tweaking along the way. This will be a good tool and learning experience for future marathons. When I look at the schedule it looks like a ridiculous amount of work, but I'm hoping to find a good balance between cycling, running, and cross training that will keep me from injuring myself or over training on the runs.
The first day of training was a long run. It called for a 7 mile run, but I underestimated my route and ended up running a little over 8 miles. So does that mean I run another 8 next week or should I bump it up? Maybe I'll go 8.5 next week and make the first 3 weeks a little more gradual and then really start to ramp up after that. Sounds good to me.
Avg HR: 162
Peak HR: 174
Min HR: 138
Total Cal: 1057
Time: 1:06.13
It was about 38 degrees F when I went out the door and overcast. It was really nice weather for running. I wore my long running pants, long sleeve Pearl Izumi under shirt, and my cycling thin jacket. I could've done without the jacket, but it's bright orange, so I like to wear it while running on the roads, and it gives the added bonus of some protection if it did start raining. I wouldn't want to soak Dwight (my shuffle) in the rain. That would royally suck. I got lucky anyway and the rain held out.
The first step has officially been taken.
The first day of training was a long run. It called for a 7 mile run, but I underestimated my route and ended up running a little over 8 miles. So does that mean I run another 8 next week or should I bump it up? Maybe I'll go 8.5 next week and make the first 3 weeks a little more gradual and then really start to ramp up after that. Sounds good to me.
Avg HR: 162
Peak HR: 174
Min HR: 138
Total Cal: 1057
Time: 1:06.13
It was about 38 degrees F when I went out the door and overcast. It was really nice weather for running. I wore my long running pants, long sleeve Pearl Izumi under shirt, and my cycling thin jacket. I could've done without the jacket, but it's bright orange, so I like to wear it while running on the roads, and it gives the added bonus of some protection if it did start raining. I wouldn't want to soak Dwight (my shuffle) in the rain. That would royally suck. I got lucky anyway and the rain held out.
The first step has officially been taken.
1/06/2007 Cycling
7 am and 53 degrees F outside? Are you kidding me? I had to take advantage of this weather before it starts raining, and you could feel it in the air. The rain was coming. It wasn't a matter of if, but when it would start. I headed out for a short loop around Rt. 222 and Benton Rd. as quickly as I could; mounting the front and rear lights before taking off to combat the dreary half dark morning. Despite the warmth I layered up a bit with long sleeves, long tights and a jacket. If it did start raining, the jacket would protect me from the seeping cold of the rain water a little.
It felt good to be back on the road with my aerobars secured back on the bike, so I can start getting used to the aero position again. Only about 3 months until my first Duathlon in March. It's amazing how quickly the winter has slipped by, although it's only January and worse weather has got to be on its way at some point. For this day though I would simply enjoy the ride.
Dist: 17 miles
Avg: 15.69 mph
Max: 35 mph
Time: 1:05:05
Odo: 2,009 miles
It felt good to be back on the road with my aerobars secured back on the bike, so I can start getting used to the aero position again. Only about 3 months until my first Duathlon in March. It's amazing how quickly the winter has slipped by, although it's only January and worse weather has got to be on its way at some point. For this day though I would simply enjoy the ride.
Dist: 17 miles
Avg: 15.69 mph
Max: 35 mph
Time: 1:05:05
Odo: 2,009 miles
Saturday, January 06, 2007
Running Form Analysis 5
Some more good advice from Bob Roncker...
Good Posture = Good Physical Balance
One goes with the other.
A healthy neck supports your head, keeping it aligned with the rest of the spine in a proper, balanced posture. The neck has a slight natural curve, which sits on top of the two curves in the middle and lower back. Correct posture maintains all three curves and prevents undue stress and strain by distributing body weight evenly. Actually, when your back is balanced, it is self-supporting and requires little help from your back muscles.
What Does Good Posture Look Like? Good posture is being Tall. The body is straight, but not robotic! The appearance is relaxed as the ears, shoulders, hips, knees and ankles align in one straight line. If you hung an imaginary plumb line from the earlobe, the line would hang straight through the middle of the anklebone.
Some of you stood next to the wall as the laser light showed how aligned you were. Do you recall any differences as you made adjustments?
Another thing to try is to stand next to a wall with your heels touching the wall. Have your butt and upper back (shoulder level) in contact with the wall. Does that feel comfortable? Where is your head?
Good posture means there is musculoskeletal balance. This balance helps to protect the joints in the spine from excessive stress. It also guards against injury and possible deformity.
Position of Pelvis is Key
If there is forward rotation of the pelvis, you may experience the following:
Extension of the spine into a sway-back position
Increased internal rotation of the thighs
Secondary lowering of the longitudinal arch
Relative lessening of the ability to flex the hips in relation to the ground (remember the exercise of lifting your knees when tall and then when bent forward? – see below)
Bob
Good Posture = Good Physical Balance
One goes with the other.
A healthy neck supports your head, keeping it aligned with the rest of the spine in a proper, balanced posture. The neck has a slight natural curve, which sits on top of the two curves in the middle and lower back. Correct posture maintains all three curves and prevents undue stress and strain by distributing body weight evenly. Actually, when your back is balanced, it is self-supporting and requires little help from your back muscles.
What Does Good Posture Look Like? Good posture is being Tall. The body is straight, but not robotic! The appearance is relaxed as the ears, shoulders, hips, knees and ankles align in one straight line. If you hung an imaginary plumb line from the earlobe, the line would hang straight through the middle of the anklebone.
Some of you stood next to the wall as the laser light showed how aligned you were. Do you recall any differences as you made adjustments?
Another thing to try is to stand next to a wall with your heels touching the wall. Have your butt and upper back (shoulder level) in contact with the wall. Does that feel comfortable? Where is your head?
Good posture means there is musculoskeletal balance. This balance helps to protect the joints in the spine from excessive stress. It also guards against injury and possible deformity.
Position of Pelvis is Key
If there is forward rotation of the pelvis, you may experience the following:
Extension of the spine into a sway-back position
Increased internal rotation of the thighs
Secondary lowering of the longitudinal arch
Relative lessening of the ability to flex the hips in relation to the ground (remember the exercise of lifting your knees when tall and then when bent forward? – see below)
Bob
Friday, January 05, 2007
1/04/2007 Core & Spinning
Core Class
I was running a little late to core class so I only got in 20 minutes of the 30 minute class, dumb traffic. I guess 20 minutes is better than zero minutes. The class is a little different than the class was last year: new instructor, new workouts. Last winter I called it core class, but the official title was abs blast, and that is exactly what it concentrated on working. Now the focus is on all the core muscles so I feel like we're working a wider range of muscles. In a sense it makes the class a little easier, since there are more muscles being worked, spreading the pain around a little more. It's still a tough class.
Endurance Spinning
60 minutes of endurance spinning is like 3 hours of outdoor riding on a flat road with nothing no scenery. booooring. Well it can be boring if you don't break it up into manageable segments. That is the beauty of having a spinning instructor. It's her job to do the planning. 10 minutes of warm up moderate resistance spinning, 10 minutes of small "hills", 10 minutes of silent meditation spinning, 10 minutes of alternating left & right leg spinning...before you know it you're at 60 minutes and pushing another 10 minutes for a solid 70 minute endurance class.
I was running a little late to core class so I only got in 20 minutes of the 30 minute class, dumb traffic. I guess 20 minutes is better than zero minutes. The class is a little different than the class was last year: new instructor, new workouts. Last winter I called it core class, but the official title was abs blast, and that is exactly what it concentrated on working. Now the focus is on all the core muscles so I feel like we're working a wider range of muscles. In a sense it makes the class a little easier, since there are more muscles being worked, spreading the pain around a little more. It's still a tough class.
Endurance Spinning
60 minutes of endurance spinning is like 3 hours of outdoor riding on a flat road with nothing no scenery. booooring. Well it can be boring if you don't break it up into manageable segments. That is the beauty of having a spinning instructor. It's her job to do the planning. 10 minutes of warm up moderate resistance spinning, 10 minutes of small "hills", 10 minutes of silent meditation spinning, 10 minutes of alternating left & right leg spinning...before you know it you're at 60 minutes and pushing another 10 minutes for a solid 70 minute endurance class.
Thursday, January 04, 2007
Running Form Analysis 4
The Law of the Pendulum
“The speed at which a pendulum swings depends on the length of the pendulum, not on the amount of weight at the bottom.”
Exercise – Count and compare the # of times your right hand comes forward in 15 seconds (fist to chest height and back to hip). Swing both arms as fast as you can. Do this first with straight arms. Then, repeat the same exercise with bent arms.
Notice how much less effort it takes to swing bent arms. What was the difference in the count?
Exercise – Now, stand on one leg and slowly swing the other straight leg forward and back. Take a few swings and then stop. Do it again. Swing the same leg faster (still keep it straight). Did you notice an increase in effort? You should. That’s because it takes muscle to make your “pendulum” swing faster than it wants to. Your quads pull your leg forward and your glutes (butt muscles) pull it back, and so on. Now, compare how it feels swinging your leg with a bent knee.
Lesson to learn - To get your “pendulums” to swing faster and easier, just bend your legs at the knees and your arms at the elbow. As you run, one way to make the pendulum shorter is to focus on lifting your heels.
Hands and wrists
I want you to try something with your hands and wrists. Tension begins in the hands. Notice the difference in your forearms when you try these three positions.
Exercise -
1. Clench your fist tightly
2. Hold out hand. Straighten fingers
3. Loose fist (Thumb on index fingers, fingers lightly clenched, palm turned slightly up, wrist firm but not tight, and hand in line with forearms.)
Did you notice a lessening of tension with each succeeding exercise? We want our muscles to be relaxed when we run. You’ll be more efficient and less fatigued if you keep your muscles relaxed.
One important thing, avoid limp wrists. Your arms just don’t help you as much with limp wrists. Keep your wrists firm and in line with your forearms.
Using some of these techniques enables your arms, wrists, and hands to help you to better RUN ON your feet. Remember the effects of the E3 grip demonstration. I was able to lift someone because their joints were engaged and this in turn helped create a slightly longer stride.
That’s enough for today.
Bob
“The speed at which a pendulum swings depends on the length of the pendulum, not on the amount of weight at the bottom.”
Exercise – Count and compare the # of times your right hand comes forward in 15 seconds (fist to chest height and back to hip). Swing both arms as fast as you can. Do this first with straight arms. Then, repeat the same exercise with bent arms.
Notice how much less effort it takes to swing bent arms. What was the difference in the count?
Exercise – Now, stand on one leg and slowly swing the other straight leg forward and back. Take a few swings and then stop. Do it again. Swing the same leg faster (still keep it straight). Did you notice an increase in effort? You should. That’s because it takes muscle to make your “pendulum” swing faster than it wants to. Your quads pull your leg forward and your glutes (butt muscles) pull it back, and so on. Now, compare how it feels swinging your leg with a bent knee.
Lesson to learn - To get your “pendulums” to swing faster and easier, just bend your legs at the knees and your arms at the elbow. As you run, one way to make the pendulum shorter is to focus on lifting your heels.
Hands and wrists
I want you to try something with your hands and wrists. Tension begins in the hands. Notice the difference in your forearms when you try these three positions.
Exercise -
1. Clench your fist tightly
2. Hold out hand. Straighten fingers
3. Loose fist (Thumb on index fingers, fingers lightly clenched, palm turned slightly up, wrist firm but not tight, and hand in line with forearms.)
Did you notice a lessening of tension with each succeeding exercise? We want our muscles to be relaxed when we run. You’ll be more efficient and less fatigued if you keep your muscles relaxed.
One important thing, avoid limp wrists. Your arms just don’t help you as much with limp wrists. Keep your wrists firm and in line with your forearms.
Using some of these techniques enables your arms, wrists, and hands to help you to better RUN ON your feet. Remember the effects of the E3 grip demonstration. I was able to lift someone because their joints were engaged and this in turn helped create a slightly longer stride.
That’s enough for today.
Bob
1/03/2007 Brick Training
Long Ride up Little Miami Bike Trail. It was a fairly cold day, especially at the beginning of the ride in the morning. It was probably around 40 degrees at the beginning of the ride, but with the promise of a warmer day coming I stayed fairly light on the clothing: wool socks, shoe covers, long tights, long under shirt, short sleeve jersey, and arm warmers layered over top to strip off if it got too warm. I also had my running gloves on with my cycling gloves over top for strip off layering. As far as head gear, just my helmet and a headband that covers the ears. I was cold at the beginning of the ride, but knew that I'd warm up.
What I didn't count on was the fact that the bike trail was mostly shaded by the surrounding trees and hillsides along the river. The occasional cold wind also didn't help things out. All in all, it was still a great ride. It's January 3rd it's above freezing and sunny. I really can't ask for much more than that.
Dist: 41.2 miles
Avg: 15.6 mph
Max: 21.1 mph
Time: 2:38.23
...and as if the 40 miles that finished up with some numb toes and some shivers wasn't enough I decided to turn the session into a brick session. I didn't do nearly enough of this last year: a total of 3 times?!! yikes. Well now that I have a great fitness base I don't have an excuse to not take it up a notch this year and work the brick workouts over. Maybe it will help with my cramping issues that I had last year during some of the races.
I took my time after the ride changing my shoes and racking my bike on the car. I wasn't really planning on doing the running at all until after being off the bike fore a few minutes and starting to feel my toes and eating an orange. It brought a surge of energy back into my body so I threw on my cycling jacket and took off running down the path. I ran about 2 1/2 miles for the run. It was just enough to feel that initial stiffness of starting after the ride and loosening up as the run went on. I forgot to start my chrono at the beginning of the run so my timing isn't exact, but it took about 17:05 to do the run. I clocked in one mile at 7:44 min/mile, which isn't bad at all. I'm going to work this in as a regular part of my regiment as I ramp up into marathon/spring training starting this weekend. If I can figure out how to do it I'll post my training schedule here or on an attached google page like my links page and results page.
What I didn't count on was the fact that the bike trail was mostly shaded by the surrounding trees and hillsides along the river. The occasional cold wind also didn't help things out. All in all, it was still a great ride. It's January 3rd it's above freezing and sunny. I really can't ask for much more than that.
Dist: 41.2 miles
Avg: 15.6 mph
Max: 21.1 mph
Time: 2:38.23
...and as if the 40 miles that finished up with some numb toes and some shivers wasn't enough I decided to turn the session into a brick session. I didn't do nearly enough of this last year: a total of 3 times?!! yikes. Well now that I have a great fitness base I don't have an excuse to not take it up a notch this year and work the brick workouts over. Maybe it will help with my cramping issues that I had last year during some of the races.
I took my time after the ride changing my shoes and racking my bike on the car. I wasn't really planning on doing the running at all until after being off the bike fore a few minutes and starting to feel my toes and eating an orange. It brought a surge of energy back into my body so I threw on my cycling jacket and took off running down the path. I ran about 2 1/2 miles for the run. It was just enough to feel that initial stiffness of starting after the ride and loosening up as the run went on. I forgot to start my chrono at the beginning of the run so my timing isn't exact, but it took about 17:05 to do the run. I clocked in one mile at 7:44 min/mile, which isn't bad at all. I'm going to work this in as a regular part of my regiment as I ramp up into marathon/spring training starting this weekend. If I can figure out how to do it I'll post my training schedule here or on an attached google page like my links page and results page.
Tuesday, January 02, 2007
1/02/2007 Strength & Solo Interval Spinning
Strength Training
I think I'm going to set up a new strength training plan soon. This workout is way past its prime. I've been doing it for over a year now, and it needs to be changed or at least modified in some way. There are a couple of things that I'm doing differently. For the walking lunges I'm still doing the lat raises at 2 sets of 12, but instead of doing the width of the basketball court I've been doing the length. I've also tried to work in some balancing drills. Which consists basically of standing on each leg for 3 minutes. I haven't been very good about doing this regularly like I should, but I'm working on it.
I think I'm going to set up a new strength training plan soon. This workout is way past its prime. I've been doing it for over a year now, and it needs to be changed or at least modified in some way. There are a couple of things that I'm doing differently. For the walking lunges I'm still doing the lat raises at 2 sets of 12, but instead of doing the width of the basketball court I've been doing the length. I've also tried to work in some balancing drills. Which consists basically of standing on each leg for 3 minutes. I haven't been very good about doing this regularly like I should, but I'm working on it.
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
2 sets of 25 clamshell crunches w/8 lb. ball
Solo Interval Spinning
Today was all about intervals for spinning. I wanted to work on some speed work, and I also wanted to break the 60 minutes down into manageable segments so I wouldn't get bored. It worked out very well as I followed the following plan:
10 minute warm-up
10 minute of 1 minute interval heart rate 85 - 90%
15 minute - 90 second 1 leg drill 3 each leg with 30 second interval
5 minute easy spin
14 minute - 2 minute interval heart rate 85 - 90%
6 minute cool down
Total: 60 minute spinning
When it came to resistance I didn't do anything major. I kept it at flat road feel to slight up grade. I just wanted to work on speed and keeping up my cadence.
Saturday, December 30, 2006
12/30 - 12/31/2006 Bicycling & Long Run
12/30/2006 Bicycling
I was hoping to break that 2000 mile mark for the year, but in December I realized that a) I just didn't have much time to get out and ride on the few nice days that we had. and b) what does it matter? I've already blasted through most of my personal records this year in a stellar year of riding and racing, so to go this one step further wasn't going to be a huge deal, so I let it go. 2007 is a new year with lots of new challenges.
The fact that I knew I wasn't going to break anymore records for the year doesn't mean I quit riding. Those milestones and personal records are really secondary to the fact that I love riding, and I'll take any chance I can to get out for a run or a ride. This Saturday morning presented just that opportunity as my car needed some new tires. New tires? What does new tires have to do with riding? Well rather than sitting around waiting for the tires to be put on, or having my wife follow me to the mechanic's and then driving me back home, what better excuse to ride is there than to take the car to the mechanic and ride home?
I'd say there are other excuses, but few better. Save gas, get exercise, it's a win-win. For the last ride of the year it was simply glorious.
Odo: 1957.6 miles
Dist: 25.13 miles
Time: 1:42.14
Avg: 14.7 mph
Max: 35.9 mph
12/31/2006 Long Run
The last run of the year was a different story. It was a cold, wet, stiff, aching story of 64 minutes of pain and exhaustiion. That may be overstating it a little bit, but not by much. It was drizzling and cold, about 35 degrees when I left the house. I didn't think much of it, and was kind of excited to run in the rain when I first left. By the midway point it turned into a downpour. I was at the mid-point so there was no sense in turning around so I pushed on. By the time I approached the 132 hill I was stiff and cold. I slowed to a walk for about 20 yards to catch my breath and get a little rest in before tackling the hill. For some reason my heart rate was high the entire time ranging from the mid to high 160's even on the flat road. Usually it hovers in the 150's on the flats. Maybe the cold, or the stiffness, or a combination of both was causing it, but I know it was sapping me very quickly. This was one of the worst runs of the year in terms of enjoyment, maybe only better than the day last summer when I decided to run in the extreme heat of summer on a day after I worked an overnight shift. I am proud of myself though for sticking with it and finishing up the 6 mile run.
I was hoping to break that 2000 mile mark for the year, but in December I realized that a) I just didn't have much time to get out and ride on the few nice days that we had. and b) what does it matter? I've already blasted through most of my personal records this year in a stellar year of riding and racing, so to go this one step further wasn't going to be a huge deal, so I let it go. 2007 is a new year with lots of new challenges.
The fact that I knew I wasn't going to break anymore records for the year doesn't mean I quit riding. Those milestones and personal records are really secondary to the fact that I love riding, and I'll take any chance I can to get out for a run or a ride. This Saturday morning presented just that opportunity as my car needed some new tires. New tires? What does new tires have to do with riding? Well rather than sitting around waiting for the tires to be put on, or having my wife follow me to the mechanic's and then driving me back home, what better excuse to ride is there than to take the car to the mechanic and ride home?
I'd say there are other excuses, but few better. Save gas, get exercise, it's a win-win. For the last ride of the year it was simply glorious.
Odo: 1957.6 miles
Dist: 25.13 miles
Time: 1:42.14
Avg: 14.7 mph
Max: 35.9 mph
12/31/2006 Long Run
The last run of the year was a different story. It was a cold, wet, stiff, aching story of 64 minutes of pain and exhaustiion. That may be overstating it a little bit, but not by much. It was drizzling and cold, about 35 degrees when I left the house. I didn't think much of it, and was kind of excited to run in the rain when I first left. By the midway point it turned into a downpour. I was at the mid-point so there was no sense in turning around so I pushed on. By the time I approached the 132 hill I was stiff and cold. I slowed to a walk for about 20 yards to catch my breath and get a little rest in before tackling the hill. For some reason my heart rate was high the entire time ranging from the mid to high 160's even on the flat road. Usually it hovers in the 150's on the flats. Maybe the cold, or the stiffness, or a combination of both was causing it, but I know it was sapping me very quickly. This was one of the worst runs of the year in terms of enjoyment, maybe only better than the day last summer when I decided to run in the extreme heat of summer on a day after I worked an overnight shift. I am proud of myself though for sticking with it and finishing up the 6 mile run.
Friday, December 29, 2006
12/29/2006 Strength. Core. Spinning
Strength Training
After class started we did some intervals and tempo work. I can't remember what we did exactly, because once again I've waited too long and didn't note anything about the class in the days shortly after the class. silly me. Anyway, it was regular 60 minute class for a total of 90 minutes of spinning.
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Training
Core class was canceled because of the holiday, but that wasn't going to stop me from torturing myself with some core work before spinning class. I spent about 15 minutes doing crunches, planks, planks with knee dips, alternating side crunches, and more crunches. I don't remember the exact numbers, because I waited too long to post this blog.
Spinning (Intervals and Tempo)
Since there was no core class I was able to get into the spinning room early and start a little early. I was in 30 minutes early actually, which gave me lots of time to warm up and do a little tempo work before class started. I put my heart rate up around 65% and put just enough tension on for that road feel and just let my legs do the work.After class started we did some intervals and tempo work. I can't remember what we did exactly, because once again I've waited too long and didn't note anything about the class in the days shortly after the class. silly me. Anyway, it was regular 60 minute class for a total of 90 minutes of spinning.
Tuesday, December 26, 2006
Running Form Analysis 3
It's some more words of wisdom from Bob Roncker. It was passed to me from him, and I pass it on to you grasshopper. Before we get to the words of wisdom I have some personal thoughts first. I've been consciously slowing down my my workout routine recently to take a bit of a break before I hit it hard in January. It has been weird and hard. As hard as it is for some people to start a workout routine and get going it seems to be just as hard to rest and take a break when you've been in a pretty steady routine for almost a year. I'm feeling a little edgy and everyday that I don't run, ride or workout I feel like I'm missing out. It's like unfinished business and I hate unfinished business. At the same time I can feel the pull of laziness. In the early morning when I would normally get up to run or go to the gym I roll over and think "I could get used to this." The truth is I couldn't get used to it. Even if I did let myself slide it would lead to some minor depression, the inevitable weight gain, junk food, self loathing, and general shittiness. So, let's skip all of that nonsense and try to relax and enjoy the break. I am excited about beginning some hardcore marathon and duathlon training, and that, my friends, is a good thing.
In the meantime let's get some learnin'... Review: (Lesson 1, Lesson 2)
In my mind one of the goals of the Running Form Session was for you to become more aware of your current running form and to understand what you can do to help you run more efficiently. Running more efficiently enables you to go farther or faster with the same effort and it helps reduce overuse injuries.
What does a running stride consist of? Here is a description that I recently read. “A running stride is a complete cycle of motion consisting of a period of weight-bearing or support on one foot, followed by a period of non-weight-bearing or ‘float,’ then a period of weight –bearing on the other foot and another period of float.”
As mentioned in the last letter, speed is a factor of:
a. Stride length
b. Stride turnover
Arms:
The arms certainly affect the rotation of the upper body. Since running is essentially a forward motion, we want to avoid anything that produces a side-to-side-sway. The arms affect each of the above components.
a. Sway reduces the forward thrust, thus reducing the stride length.
Visualization – Imagine the thrust of a jet plane as it takes off. I certainly would not want to be on a jet that was swaying back and forth down the runway.
To help maintain this forward propulsion the arms should freely swing at the shoulder. For many individuals it looks as if their upper body is in a cast. The following exercise helps reinforce the arm swinging at the shoulder.
Exercise - Stand up and let your arms hang straight down at your sides. Then, begin to alternately swing them without bending at the elbow. First, swing each of your hands above your head; then lower it to your forehead, next to neck height, finally, to chest level.
This gets you used to having the arms freely swinging from the shoulders. So many people look as if they are in a body cast. However, keeping the arms straight is fine for the above exercise, but that is not the way you want it to be when you run.
b. The legs move in unison with the arms. Speed up the arms and you increase the leg turnover.
The elbows should never be locked. This affects the speed of movement. The angle at the elbow should be constantly changing. Practice the following exercise, perhaps in front of a mirror before you go out for your next run.
Exercise – Imagine that your right hand is a hammer and you are pounding a nail that is sticking out from your left hand. Notice the movement of the arms at the elbow. That’s what you want to have happening as you run.
When you bend your elbow, you shorten the length of your arm. Your arm acts as a pendulum. A shorter pendulum is a faster pendulum. See what it feels like with a shorter pendulum and arms freely moving back and forth.
Take care.
Bob
In the meantime let's get some learnin'... Review: (Lesson 1, Lesson 2)
In my mind one of the goals of the Running Form Session was for you to become more aware of your current running form and to understand what you can do to help you run more efficiently. Running more efficiently enables you to go farther or faster with the same effort and it helps reduce overuse injuries.
What does a running stride consist of? Here is a description that I recently read. “A running stride is a complete cycle of motion consisting of a period of weight-bearing or support on one foot, followed by a period of non-weight-bearing or ‘float,’ then a period of weight –bearing on the other foot and another period of float.”
As mentioned in the last letter, speed is a factor of:
a. Stride length
b. Stride turnover
Arms:
The arms certainly affect the rotation of the upper body. Since running is essentially a forward motion, we want to avoid anything that produces a side-to-side-sway. The arms affect each of the above components.
a. Sway reduces the forward thrust, thus reducing the stride length.
Visualization – Imagine the thrust of a jet plane as it takes off. I certainly would not want to be on a jet that was swaying back and forth down the runway.
To help maintain this forward propulsion the arms should freely swing at the shoulder. For many individuals it looks as if their upper body is in a cast. The following exercise helps reinforce the arm swinging at the shoulder.
Exercise - Stand up and let your arms hang straight down at your sides. Then, begin to alternately swing them without bending at the elbow. First, swing each of your hands above your head; then lower it to your forehead, next to neck height, finally, to chest level.
This gets you used to having the arms freely swinging from the shoulders. So many people look as if they are in a body cast. However, keeping the arms straight is fine for the above exercise, but that is not the way you want it to be when you run.
b. The legs move in unison with the arms. Speed up the arms and you increase the leg turnover.
The elbows should never be locked. This affects the speed of movement. The angle at the elbow should be constantly changing. Practice the following exercise, perhaps in front of a mirror before you go out for your next run.
Exercise – Imagine that your right hand is a hammer and you are pounding a nail that is sticking out from your left hand. Notice the movement of the arms at the elbow. That’s what you want to have happening as you run.
When you bend your elbow, you shorten the length of your arm. Your arm acts as a pendulum. A shorter pendulum is a faster pendulum. See what it feels like with a shorter pendulum and arms freely moving back and forth.
Take care.
Bob
12/24/2006 Dog Jog/Long Run
Continuing our run of unusually warm weather Christmas Eve was another 40+ degree day. Since we were heading out for a long day of family gatherings and lots of eating I had to get out and do some running with Gracie. Poor Gracie would be locked up all day with nobody to take her out, so we went out and jogged the 2.3 miles up and down Filager and through Meghan's Run to get her a little morning exercise.
After dropping Gracie back at the house I continued on for a longer run. I ran what is my usual 6.5 mile route with an extra mile while running Gracie up and down Filager Rd for a total of 7.5 miles in a little over an hour. While running with Gracie we made a few stops to lighten the load or drop a load. I thought I would be annoyed by this when we first started running together again, but I find that it makes me slow down a little bit, and pulls me out of the auto-pilot that I can slip into sometimes when I'm running. I have to be more aware of my surroundings. Hooray for dog jogs!
After dropping Gracie back at the house I continued on for a longer run. I ran what is my usual 6.5 mile route with an extra mile while running Gracie up and down Filager Rd for a total of 7.5 miles in a little over an hour. While running with Gracie we made a few stops to lighten the load or drop a load. I thought I would be annoyed by this when we first started running together again, but I find that it makes me slow down a little bit, and pulls me out of the auto-pilot that I can slip into sometimes when I'm running. I have to be more aware of my surroundings. Hooray for dog jogs!
Friday, December 22, 2006
Running Form Analysis 2
This is the second part to the follow up from the Running Form Analysis Clinic that I attended. All the information below was presented by Bob Roncker of Bob Roncker's Running Spot. The first part was posted on 12/16.
Here are two critical areas that affect proper form:
The arms, wrists, and hands - movement of the upper body.
Pelvic area - Posture is largely determined by the position of the pelvis.
If the hands and wrists are in proper alignment, the rest of the body tends to flow along. The way the arms swing from the shoulders and the position of the wrists and hands helps you to properly run ON your feet.
You witnessed the demonstration with the E3 bio-grips. On the second try I was able to lift a fairly heavy individual because his joints were stabilized and engaged. Having stabilized joints enables you to better track yourself more in a straight line and get a better push off with each stride. Remember the added distance gained the second time the individual walked? Speed is a function of stride turnover (shorter pendulum = faster pendulum) and stride length.
I can't say I totally understand what happens with these grips, but I am a believer in them. I definitely feel they improve your alignment and your efficiency.
Arm, wrist, and hand review:
Let the arms swing freely from the shoulder. Shoulder sway is minimized. You want the feeling of going forward.
Bend the elbows ranging from a 90-120 degree. Imagine yourself hammering a nail.
Wrists should be firm and in line with the forearm. Limp wrists are not going to give you the same forward movement.
Hands should be clenched, but relaxed. Slightly turn the palms upward in order to keep the elbows closer to the body.
The hands should not cross the midline of the body when running. This helps to avoid shoulder sway.
They also should not go higher than the chest, except when sprinting in at the end of a race.
Posture is primarily determined by the angle that the pelvis is held. If it is pitched forward, there is some sloping in the back and your legs do not have the same range of motion. Remember the exercise where you balanced on one foot, lifted your knee, put your hands at that height, held it, then bent forward, and repeated the same process? You could not lift the knee as high the second time after bending at the waist. Tilt the pelvis back. Imagine your bellybutton being pressed against your spine. Tuck in your butt. This is a hard thing to maintain and think about, but if you persist, you WILL experience better posture.
Try to practice these things. More to come.
Bob Roncker
Bob Roncker's Running Spot
Here are two critical areas that affect proper form:
The arms, wrists, and hands - movement of the upper body.
Pelvic area - Posture is largely determined by the position of the pelvis.
If the hands and wrists are in proper alignment, the rest of the body tends to flow along. The way the arms swing from the shoulders and the position of the wrists and hands helps you to properly run ON your feet.
You witnessed the demonstration with the E3 bio-grips. On the second try I was able to lift a fairly heavy individual because his joints were stabilized and engaged. Having stabilized joints enables you to better track yourself more in a straight line and get a better push off with each stride. Remember the added distance gained the second time the individual walked? Speed is a function of stride turnover (shorter pendulum = faster pendulum) and stride length.
I can't say I totally understand what happens with these grips, but I am a believer in them. I definitely feel they improve your alignment and your efficiency.
Arm, wrist, and hand review:
Let the arms swing freely from the shoulder. Shoulder sway is minimized. You want the feeling of going forward.
Bend the elbows ranging from a 90-120 degree. Imagine yourself hammering a nail.
Wrists should be firm and in line with the forearm. Limp wrists are not going to give you the same forward movement.
Hands should be clenched, but relaxed. Slightly turn the palms upward in order to keep the elbows closer to the body.
The hands should not cross the midline of the body when running. This helps to avoid shoulder sway.
They also should not go higher than the chest, except when sprinting in at the end of a race.
Posture is primarily determined by the angle that the pelvis is held. If it is pitched forward, there is some sloping in the back and your legs do not have the same range of motion. Remember the exercise where you balanced on one foot, lifted your knee, put your hands at that height, held it, then bent forward, and repeated the same process? You could not lift the knee as high the second time after bending at the waist. Tilt the pelvis back. Imagine your bellybutton being pressed against your spine. Tuck in your butt. This is a hard thing to maintain and think about, but if you persist, you WILL experience better posture.
Try to practice these things. More to come.
Bob Roncker
Bob Roncker's Running Spot
Thursday, December 21, 2006
12/19 - 12/20/2006 Running, Strength, Spinning
12/19/2006 Running
I'm kind of enjoying this time between race season and starting marathon training. There are no intervals to do, and I can run whatever I feel. Feeling an 8 mile run today? Let's rock and roll. Going for 8, but not feeling it so much? 6 miles is cool. On the other hand I still feel the drive to keep going knowing that in January the real miles will begin to accumulate. Otherwise I'd eventually get bored and run less and less. I need that drive to compete to keep me going. In the meantime, though I'm enjoying this downtime.
I've decided to forgo the ADEO GPS unit for now. I'm happy using gmap-pedometer and staying light weight with just my shuffle providing tunes. I had a great 6.5 mile run on my usual route that took about 55 minutes.
12/20/2006 Strength & Spinning
10 min. warm-up
8 min. steady state (92-95% of your time-trial heart rate; 90-100% of time-trial power) This is up for interpretation for most of us. Personally I'm going to put on a descent amount of resistance and get my heart rate to around 85%
5 min. recovery spinning
3 min. fast pedal (high cadence, low gear/resistance)
8 min. steady state
5 min. recovery spinning
3 min. fast pedal
8 min. steady state
10 min. recovery spinning
As I said though I didn't get to use it. The class I did went a little something like this:
30 minutes of endurance class
5 minute recovery
5 minute fast pedal
2 minute recovery
2 minute fast pedal (cadence 100-120)
2 minute recovery
2 minute fast pedal (cadence 100-120)
2 minute left leg only
2 minute right leg only
2 minute left leg only
2 minute right leg only
4 minute cool down
total: 60 minutes
I'm no trainer or spinning expert, but it felt like a good workout and breaking it down into small increments really made the time move along.
I'm kind of enjoying this time between race season and starting marathon training. There are no intervals to do, and I can run whatever I feel. Feeling an 8 mile run today? Let's rock and roll. Going for 8, but not feeling it so much? 6 miles is cool. On the other hand I still feel the drive to keep going knowing that in January the real miles will begin to accumulate. Otherwise I'd eventually get bored and run less and less. I need that drive to compete to keep me going. In the meantime, though I'm enjoying this downtime.
I've decided to forgo the ADEO GPS unit for now. I'm happy using gmap-pedometer and staying light weight with just my shuffle providing tunes. I had a great 6.5 mile run on my usual route that took about 55 minutes.
12/20/2006 Strength & Spinning
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Balance Drill = 3 minute on each foot
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
clamshell crunches = 2 sets of 25 w/8lb. ball
Spinning (Endurance & Speed)
I dropped in to a spinning class after finishing up with my strength training. This means I only got 30 minutes of spinning with the instructor leaving 30 minutes to make it up for myself. I have a plan that I've been meaning to use, but forgot to take it with me. Here is the 60 minute plan that I pulled from Bicycling Magazine.10 min. warm-up
8 min. steady state (92-95% of your time-trial heart rate; 90-100% of time-trial power) This is up for interpretation for most of us. Personally I'm going to put on a descent amount of resistance and get my heart rate to around 85%
5 min. recovery spinning
3 min. fast pedal (high cadence, low gear/resistance)
8 min. steady state
5 min. recovery spinning
3 min. fast pedal
8 min. steady state
10 min. recovery spinning
As I said though I didn't get to use it. The class I did went a little something like this:
30 minutes of endurance class
5 minute recovery
5 minute fast pedal
2 minute recovery
2 minute fast pedal (cadence 100-120)
2 minute recovery
2 minute fast pedal (cadence 100-120)
2 minute left leg only
2 minute right leg only
2 minute left leg only
2 minute right leg only
4 minute cool down
total: 60 minutes
I'm no trainer or spinning expert, but it felt like a good workout and breaking it down into small increments really made the time move along.
Monday, December 18, 2006
12/16 - 12/17/2006 Analysis of Running Form & Long Run
12/16/2006 Analysis of Running Form
I had an excellent opportunity to attend a running form clinic on Saturday. With the beginning of my marathon training coming on very quickly and my duathlon goals next year this clinic couldn't have come at a better time. We spent some time talking about aspects of breathing, balance, running form, and stride during the clinic. We also had our running videotaped, and we followed up with a look at the video. It was so helpful in terms of getting new information, and getting some excellent reminders of simple tips that I had forgotten. (The legs and arms work together, so when you want to pick up the leg speed use your arms to get them moving) As follow up Bob Roncker will be sending us emails with some of the information and tips from the class. I will be re-printing that information in this blog, so that I can find it easily, and most of all not lose it! Everything below in bold are the words of Bob Roncker of Bob Roncker's Running Spot.
I had an excellent opportunity to attend a running form clinic on Saturday. With the beginning of my marathon training coming on very quickly and my duathlon goals next year this clinic couldn't have come at a better time. We spent some time talking about aspects of breathing, balance, running form, and stride during the clinic. We also had our running videotaped, and we followed up with a look at the video. It was so helpful in terms of getting new information, and getting some excellent reminders of simple tips that I had forgotten. (The legs and arms work together, so when you want to pick up the leg speed use your arms to get them moving) As follow up Bob Roncker will be sending us emails with some of the information and tips from the class. I will be re-printing that information in this blog, so that I can find it easily, and most of all not lose it! Everything below in bold are the words of Bob Roncker of Bob Roncker's Running Spot.
Belly breathing as you run. Blow out the candle. Try doing it at different rates - fast and slow. Get accustomed to breathing this way.
Balancing on one leg. Many of you could do it easily on one of your legs. Gradually get to the point whereby you can handily do it for 2:00-3:00 minutes on each leg. You want to feel in control with your balance and you want to experience no strain on your lower leg or hips. This is a great exercise both for developing strength and balance.
After doing this on a flat surface 2:00-3:00, move to something uneven, like a pillow. When you can do it on an uneven surface, go back to the even surface and try it now with your eyes closed. A person who can do this for 2:00 with their eyes closed (flat or uneven surface) will have excellent proprioception and lower leg strength.
12/17/2006 Long Run
With a head full of breathing and form tips I headed out on my run Sunday morning long run. I decided to keep it simple and concentrate on breathing and keeping my upper body in good form. This meant working on the belly breathing, as it says above. This came pretty easy for me. I've been working on my breathing for a while. I find that when I get tired the first thing that goes is my breathing. It becomes ragged and a lot less effective. I'm hoping that the core work and really being aware of the breathing technique will help that out. I thought I had the upper body thing under control, but what I didn't realize was that as I get tired my arms start to flail a bit from side to side. Flail may be a bit of an overstatement, but any side to side movement isn't going to be good especially as I start to put on more miles. I'll need to stay aware and be as efficient as possible in my running if I expect to reach my goals, and more importantly not injure myself. The keys are going to be to keep my arms moving front to back with no side to side motion and keep my shoulders relaxed. I need to keep my hands gripped lightly "like letting a handful of sand fall out of the bottom of your hand" and either turned thumbs up or even slightly out to keep my elbows in tight. I think that is where my problem started as I was getting tired. My right hand started to turn in throwing my elbow out and causing that cross motion.
As for the run? It was unbelievable weather for December. I was in a short sleeve shirt and shorts on a 55 degree morning. It felt so good to get out and run on a morning like this; in fact it felt like a late summer or early fall morning...just outstanding. I ran a great 8.4 mile run.
Avg HR: 165
Peak HR: 240
Min HR: 69
Total Cal: 1083
Time: 1:04.23
Friday, December 15, 2006
12/14/2006 Core & Spinning
Core Class
I'm really feeling better and better about my core strength every week that I enter this class. This week I had a bit of a breakthrough because my back didn't hurt while I was working on the balance ball. Usually when I'm leaning back over the ball and doing crunches or other exercises that require leaning back over the ball my back starts to ache. I attribute it to weak core muscles and the fact that I sit in an office chair 8+ hours a day at work which leads to weak core muscles. It was a solid 30 minute core class.
Interval Spinning
I'm starting to come around to Jamie's way of running her spinning classes. It's not really a bad turnaround in two classes. I was still feeling that bit of skepticism at the beginning of the class as we were warming up. I didn't really know where she was going with the class, and as it was supposed to be a 60 minute interval class I was wondering when we were going to get to the intervals. The fact is I just don't trust her at this point as an instructor to get the most out of the time on the spinning bike. By 30 minutes in though we were into full on interval mode and I was working my butt off. She just has a different style of running the class, and I'm still getting used to her concentration on cadence. I can come around to her way of teaching and get into it. spinning class.
I'm really feeling better and better about my core strength every week that I enter this class. This week I had a bit of a breakthrough because my back didn't hurt while I was working on the balance ball. Usually when I'm leaning back over the ball and doing crunches or other exercises that require leaning back over the ball my back starts to ache. I attribute it to weak core muscles and the fact that I sit in an office chair 8+ hours a day at work which leads to weak core muscles. It was a solid 30 minute core class.
Interval Spinning
I'm starting to come around to Jamie's way of running her spinning classes. It's not really a bad turnaround in two classes. I was still feeling that bit of skepticism at the beginning of the class as we were warming up. I didn't really know where she was going with the class, and as it was supposed to be a 60 minute interval class I was wondering when we were going to get to the intervals. The fact is I just don't trust her at this point as an instructor to get the most out of the time on the spinning bike. By 30 minutes in though we were into full on interval mode and I was working my butt off. She just has a different style of running the class, and I'm still getting used to her concentration on cadence. I can come around to her way of teaching and get into it. spinning class.
Tuesday, December 12, 2006
MotionLingo ADEO
I've been using the Adeo (motionlingo.com) for 3 days now and I've come to some conclusions. This is my first experience with a GPS device, and after reading all the reviews on the device I went in with high expectations, and after a message to a friend I realize my expectations were a bit too high.
I'll score this in 3 categories: ease of use, information, and accuracy.
Ease of use: A- The initial setup was a little confusing, but that might have been a little bit me being too excited by the aura of a new gadget. It loses a little on scoring because I had trouble using the included cd to load the software. I was able to go to the website and load it from there. Once the USB driver is installed, the MotionTrak software is installed the device was recognized quickly and I could begin playing with the settings. The MotionTrak software that captures the information from the Adeo is intuitive and easy to use. There is a lot to look at, so it takes a little bit to navigate around, but once you learn your way around it's quick and easy.
The device itself is a breeze. There are 5 buttons (not including the power button). Once you learn what each button does you can make all your adjustments without taking the device from the harness or your pocket since there is no screen to look at. All your adjustments and navigation is audible...too cool.
Information: A This score is just on the range of information you get while using the Adeo and then after uploading the information from the Adeo. Let's start with the set up of the Adeo. You can set up the Adeo to give you a wide range of information during the run at intervals (time or distance) that you choose. You want your average pace every 1/2 mile expressed in mph while on the bike? no problem. Going for a run and want it every 1/4 mile in mile/minute? no problem. The Adeo will carry 3 different reporting profiles for a regular run/walk/ride. Then there are the 3 interval reporting profiles you can program as well. I used this option today and it is brilliant. I set it up to do 800 meter intervals with 800 meter rests. Since this will be part of my marathon training plan it was a good test. It works flawlessly. It voices the begin of your interval and the beginning of the rest. At the beginning of the rest you get your pace, time, distance from the interval. No more excuses for not doing intervals because I can't make it to the gym or a track. yikes.
During the run/walk/ride/paddle you get your information through your headphones. The music lowers a bit while the pleasent voice calmly tells you your stats and the music comes back up afterwards. Of course you don't have to connect an mp3 player to it. You could always plug your headphones into it and just listen to the updates, or turn it on and forget about it during the workout and get all your stats afterwards. I love the audible updates. You don't have to wait for the scheduled updates. You can always push a button and hear all your information at any time.
Once your done with your workout plug the ADEO in with the USB cord and it uploads all of your workout data into Motion Trak program and also to your profile on the motion lingo website. The information is indepth and easily manipulated so you can see all the data in any configuration your heart desires. Not really, but it does automatically map the GPS data on to a google map...awesome.
Accuracy: B This is where my expectation may have been too high. Like I said before this is my first experience with GPS, so I don't have anything to compare this product. The first day I took it out for a 7.5 mile run. It came up with a 6.1 mile distance, and the mapping was way off. That first experience was discouraging.
This is a screen shot from the motionlingo website. If you click on the picture you can clearly see the GPS was way off considering I stuck to the roads the entire time and didn't do any cross country running or running through backyards. The shortened route reading screwed up all the stats like the average pace.
This is the same course after I mapped it out manually on gmap pedometer. Later tests proved a little more accurate. After a 23 mile bike ride it came to within a 1/4 mile of my bike computer. I really can't say that my bike computer is 100% accurate either, but it is fairly reliable.I still haven't made my final assessment as to whether this is going to be my newest weapon in my arsenal of gadgets. It has been a lot of fun to use. The question is whether I can forgive it the times when it is not accurate. The fact that I want to get up early before work and take it running again tomorrow makes me think that I might be able to give it a chance.
As a final note, I was working on this entry I remembered that I wanted to email the technical support group about the issue they have on the website with the iPod Shuffle interrupting GPS signals. It is an important issue to me since I just got the new Shuffle and love running with it. I was expecting a response back in a couple of days, maybe next day if they were good. I received two responses from two different employees of MotionLingo. Oh wait, did I say two employees of MotionLingo? I meant an employee of MotionLingo and the CEO of MotionLingo. Now, that's what I call customer service! By the way the answer to the Shuffle question was that the new Shuffle doesn't show any of the disruption problems that the first generation did.
Customer Service: A+
Monday, December 11, 2006
12/11 - 12/12/2006 Cycling & Running
12/11/2006 CyclingIt was a fantastically beautiful day, especially for December in Ohio. It started out pretty cold around 8 am about 35 degrees, but the promise of a 50 degree sunny day kept the early chills at bay. I started out by riding my typical route through Owensville, but this time I decided to take the route backwards to change it up a bit. It was pretty interesting riding the hills in reverse. I'll have to ride the route both ways and see which way is harder.
After finishing up the 23+ mile route I decided to ride the route that I had run the previous day to see how the ADEO faired this time around. The readings were much more accurate this time around.
The totals for both rides from the Cat Eye:
Odo: 1,927.04 miles
Dist: 31.42 miles
Time: 2:10.15
Avg: 14.4 mph
Max: 34.7 mph
12/12/2006 Running
Today was a bit of a mixed bag day. I had intended to get out and do some intervals to play with the interval options on the ADEO. I ran the 2 miles into town to a location to the beginning of an interval route that I had set up on RouteSlip. Using the .5 mile interval setting on the ADEO I was able to run a couple of .5 mile intervals with .5 mile rests in between. The goal was to run four total intervals, but I got cut short by rain. It was really unfortunate that I got cut short, because I was really enjoying the intervals. This is a feature that could come in really handy when I start training for the Flying Pig in January. So I managed 2 7:30 min./mile .5 mile intervals with two jogged half miles in between before calling it and running the two miles home. It was all good as I managed a total of a 6 mile run.
Totals from Timex:
Avg HR: 157
Peak HR: 179
Total Cal: 831
First 2 miles: 16:01 Avg HR: 149
Interval 1: 3:46 Avg HR: 160
Rest 1: 5:15 Avg HR: 151
Interval 2: 3:53 Avg HR: 166
Rest 2 & 2 miles home: 22:54 Avg HR: 161
Sunday, December 10, 2006
12/10/2006 Adeo Test Day 1 - Long Run
I have in my possession a new toy, the Adeo by MotionLingo. It's not mine, but it is a loaner to test. I owe a big thanks to Brian at Campus Cyclery for giving me the opportunity to test the product. I didn't have any particular plan in mind for testing the Adeo when I found out last week that I was going to get it for testing, but after I've had a chance to play with it for a day, and see all of the features that are available I decided that I have to try as many of the features as possible before I decide if this is the GPS unit for me. Did I mention it's a GPS? I'm not going to go into an in depth explanation of the product just yet. A review is forthcoming If you want that go here to the website, check it out, and come back later if you're still interested.
Today I took it on my Sunday long run. I set it to give me updates every mile. It was a lot of fun to run with it and my iPod Shuffle, alternating between music and the occasional update right through the headphones. It made the run go quickly, and made me wish I had more time to run.
gmap pedometer: 7.64 miles
timex watch: 1:02.25
cool running pace calculator: 8:10 min/mile
avg hr Timex: 165
Total calories Timex: 1108
Saturday, December 09, 2006
12/09/2006 Strength & Spinning
Strength Training
I had a bit of an abbreviated strength training day today. I had intended to do a nice long leisurely strength training session followed by a run, but I happened to show up in time to squeeze in a workout and then try out a spinning class with a different instructor. I was happy to give up some crunches to make it to spinning on time. It might not have been the smartest thing to skip warm up though...
I had a bit of an abbreviated strength training day today. I had intended to do a nice long leisurely strength training session followed by a run, but I happened to show up in time to squeeze in a workout and then try out a spinning class with a different instructor. I was happy to give up some crunches to make it to spinning on time. It might not have been the smartest thing to skip warm up though...
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 100 lbs.
Hip adductor = 2 sets/12 reps 100 lbs.
Hip abductor = 2 sets/12 reps 100 lbs.
JC Bands Lunges with rows, Grey Bands - 12 each sid
Spinning - Strength & Endurance
For the first time I got a chance to try a Saturday morning spinning class. I was actually hoping that the room was empty, and I could just use a spinning bike to do an hour of spinning on my own. In retrospect I'm really glad this class was available. I didn't have any particular plan in mind if I were to get in there and peddle on my own which would have been so boring. As it turned out I took part in a tough 60 minute split strength and endurance class.
We were working for most of the class between 65% & 85% heart rate. My heart rate tends to run on the high side, so when she says to be at 65% I'm usually at 75%. I don't feel like I'm working that much harder it's just how it rolls.
Friday, December 08, 2006
12/7/2006 Core Class & Spinning
Core Zone/Abs Blast
30 minutes of core strengthening/ab blasting goodness. This may be one of my favorite classes this fall so far. A little over a year after starting at the healthplex I can feel and see a massive difference in my fitness level and in my core fitness. I used to dread going to this class because I knew it was going to be extremely painful and difficult, but so far this year it's been....hard, but manageable in a sense that I have an easier time breathing while doing the workouts and my back doesn't hurt nearly as much.
Spinning - Intervals
A 60 minute interval spinning class with some interesting "motivators". I'm not sure how I feel about this class right now. It's definitely a lot different than the classes that Lisa taught, and I'm not going to jump to the conclusion that it's a bad thing, but if Thursday's night class is any indication of how she chooses to "motivate" the class I'm not sure if it's for me. That could be a huge disappointment because Thursday evenings are by far the best evening to do spinning for me.
How is it different? Well let's see, first she concentrates a lot on cadence. That's a little different than other spinning classes in that they would concentrate on heart rate and reaching certain heart rate goals. I know heart rate isn't always the most certain way to measure output. You're heart rate can be effected by a number of different things, but is cadence any better? So you reach a certain cadence, but then you have to use a perceived exertion. I would think that using cadence and heart rate would be better. I don't know if this was just one way of running the class, and she has more tricks in her bag...of tricks. Time will tell.
The other thing that was a little weird was how she chose to "motivate" the class. She would ask you to think about a time in your life when you felt like giving up, but pushed through and didn't quit. This is all fine and well, but she kept harping on it. Think of a situation in your life like medical problem, death in the family, etc. I don't know, you don't really know what people have gone through is spinning class really the place to be digging up your deepest darkest moments of your past? Maybe not so much in my opinion. I just have to see if it continues like that, and if it's for me.
30 minutes of core strengthening/ab blasting goodness. This may be one of my favorite classes this fall so far. A little over a year after starting at the healthplex I can feel and see a massive difference in my fitness level and in my core fitness. I used to dread going to this class because I knew it was going to be extremely painful and difficult, but so far this year it's been....hard, but manageable in a sense that I have an easier time breathing while doing the workouts and my back doesn't hurt nearly as much.
Spinning - Intervals
A 60 minute interval spinning class with some interesting "motivators". I'm not sure how I feel about this class right now. It's definitely a lot different than the classes that Lisa taught, and I'm not going to jump to the conclusion that it's a bad thing, but if Thursday's night class is any indication of how she chooses to "motivate" the class I'm not sure if it's for me. That could be a huge disappointment because Thursday evenings are by far the best evening to do spinning for me.
How is it different? Well let's see, first she concentrates a lot on cadence. That's a little different than other spinning classes in that they would concentrate on heart rate and reaching certain heart rate goals. I know heart rate isn't always the most certain way to measure output. You're heart rate can be effected by a number of different things, but is cadence any better? So you reach a certain cadence, but then you have to use a perceived exertion. I would think that using cadence and heart rate would be better. I don't know if this was just one way of running the class, and she has more tricks in her bag...of tricks. Time will tell.
The other thing that was a little weird was how she chose to "motivate" the class. She would ask you to think about a time in your life when you felt like giving up, but pushed through and didn't quit. This is all fine and well, but she kept harping on it. Think of a situation in your life like medical problem, death in the family, etc. I don't know, you don't really know what people have gone through is spinning class really the place to be digging up your deepest darkest moments of your past? Maybe not so much in my opinion. I just have to see if it continues like that, and if it's for me.
Thursday, December 07, 2006
12/7/2006 Looking Forward to '07
As I am looking forward to the coming year I was faced with a decision. I had to make a decision whether I wanted to try something new and do more, or if I was going to work toward getting better at what I'm doing. To be more specific I had to choose whether I was going to move on from duathlons to triathlons and work my way up to an Ironman event. The decision has come down to two factors: time and desire.
The first factor of time is obviously important for several different reasons. In order to properly prepare for the triathlons I'd have to set aside more time for training to devote to swimming. Since I already have a fairly full schedule with family, work, and workout time this time would have to come from out of family, work, or sleep time. I can accept some loss of sleep time, maybe not too much, but I am willing to get up at 5 am for the Master's Swimming that happens on Thursdays and carve out another early morning to do some swimming. However, with my erratic work schedule it wouldn't be enough, so I'd have to take some time from family time to get in as much swimming as it would take to actually get to a level at which I'd be happy performing. My wife is already very understanding about the time I devote to running, cycling, and time spent at the gym. To ask for more just seems selfish.
That brings me to my other deciding factor: desire. If I'm going to be selfish and take the time that it would require to do the work do I have the desire to do it? The simple answer to that question is no. I was pretty excited for a while about doing the triathlons after listening to the exploits of other triathletes on Simply Stu Podcast and Get Your Geek On! Podcast. When it comes down to it though I'm just not that excited about the swim portion of the race. I'm a pretty decent swimmer that grew up around water, but after my one triathlon experience back in 2000 I realize there is a big difference between swimming laps in a pool and being pummeled in the middle of a pack during an open water swim. It's just not that appealing to me. So, if not all that excited about it now, I can imagine how I'll feel by the end of the summer. Why exactly would I want to put myself through something that I wouldn't get at least some enjoyment from doing? There is really no good reason.
After these and other considerations I've decided that at least for 2007 I am going to concentrate on the sprint distance duathlon. I will racing approximately 8 sprint distance duathlons next year culminating with 5 races in the Wheelie Fun Series. The series will be a lot of fun, because it will feel like a real season complete with points standings and prizes. I've been tossing around the idea of doing this since early this year, and I'm very excited about the opportunity to compete. That is only a small part of next year's season as I look forward to a wide variety of races and events including my first marathon!
The marathon is going to be a huge undertaking for next year. I've got my training plan ready to go, but I'll have to make some adjustments to it to allow for my duathlon training as well. It's going to be interesting to try and find that balance between training for the speed I'll need for the shorter sprint duathlon runs and training for the longer marathon distance.
Here are some of my goals for 2007:
Only 65 days until my first race of '07!
The first factor of time is obviously important for several different reasons. In order to properly prepare for the triathlons I'd have to set aside more time for training to devote to swimming. Since I already have a fairly full schedule with family, work, and workout time this time would have to come from out of family, work, or sleep time. I can accept some loss of sleep time, maybe not too much, but I am willing to get up at 5 am for the Master's Swimming that happens on Thursdays and carve out another early morning to do some swimming. However, with my erratic work schedule it wouldn't be enough, so I'd have to take some time from family time to get in as much swimming as it would take to actually get to a level at which I'd be happy performing. My wife is already very understanding about the time I devote to running, cycling, and time spent at the gym. To ask for more just seems selfish.
That brings me to my other deciding factor: desire. If I'm going to be selfish and take the time that it would require to do the work do I have the desire to do it? The simple answer to that question is no. I was pretty excited for a while about doing the triathlons after listening to the exploits of other triathletes on Simply Stu Podcast and Get Your Geek On! Podcast. When it comes down to it though I'm just not that excited about the swim portion of the race. I'm a pretty decent swimmer that grew up around water, but after my one triathlon experience back in 2000 I realize there is a big difference between swimming laps in a pool and being pummeled in the middle of a pack during an open water swim. It's just not that appealing to me. So, if not all that excited about it now, I can imagine how I'll feel by the end of the summer. Why exactly would I want to put myself through something that I wouldn't get at least some enjoyment from doing? There is really no good reason.
After these and other considerations I've decided that at least for 2007 I am going to concentrate on the sprint distance duathlon. I will racing approximately 8 sprint distance duathlons next year culminating with 5 races in the Wheelie Fun Series. The series will be a lot of fun, because it will feel like a real season complete with points standings and prizes. I've been tossing around the idea of doing this since early this year, and I'm very excited about the opportunity to compete. That is only a small part of next year's season as I look forward to a wide variety of races and events including my first marathon!
The marathon is going to be a huge undertaking for next year. I've got my training plan ready to go, but I'll have to make some adjustments to it to allow for my duathlon training as well. It's going to be interesting to try and find that balance between training for the speed I'll need for the shorter sprint duathlon runs and training for the longer marathon distance.
Here are some of my goals for 2007:
- Sub-4 hour Flying Pig Marathon
- Sub-20 minute 5K
- Sub-40 minute 10K
- 2:30 Little Miami Triathlon
- 1:20 Sprint Distance Duathlon
- Top 50 Finish Run Like Hell 5K
Wednesday, December 06, 2006
12/5 - 12/6/2006 Strength Training & Cycling
12/5/2006 Strength Training
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 100 lbs.
Hip abductor = 2 sets/12 reps 100 lbs.
clamshell crunches = 2 sets w/8lb. ball
12/6/2006 Cycling
It was a good day for a ride yesterday, albeit a little cold and windy, but still a good day. It was about 35 degrees and fairly windy, so I made sure to layer up a bit. Once I got out on the road and warm up it was pretty comfortable for the first hour. After that my toes started to go numb, and the cold started to seep in. I didn't push particularly hard or try to go fast; it was just good to ride.
Odo: 1,895.62 miles
Dist: 21.59 miles
Avg: 14.65 mph
Max: 40 mph
Time: 1:28.25
It was a mostly flat route that wandered around the roads near our home. I did a bit of exploring on a road that I had always intended to ride up but never did. It turned out to be a really tough hill that I can definitely work into my training next year. Speaking of next year I think I'll be using my next entry to lay out my plans for next year. The schedule has come together nicely for what will be a full and exciting year.
Monday, December 04, 2006
12/2 - 12/3/2006 Long Run & Dog Jog
12/2 Long Run
It's a new route for the beginning of a new training season. Well it's not really a new route, but I changed the long run route I've been using a bit. Instead of running all the way up Rt. 132 hill and into one of the subdivisions I decided to lengthen the route across Batavia to spend some more time running in town on the sidewalks. There is also the advantage of another hill with the option to add another hill later. This will work out wonderfully as I start to add on miles. It was a fairly cold morning at about 35 degrees, but plenty comfortable with long sleeves, pants and a light jacket. It was a 7.6 mile run at 65 minutes.
12/3 Dog Jog
It was a Sunday dog jog! It was a good thing I got out to do it, because I was feeling pretty crappy all morning. It was one of those low energy days where I just wanted to lay down on the couch and sleep, and I did for about an hour and a half. . Gracie and I got out and hit the road up and down Filager and twice through Meghan's Run. It was a nice 35 minute run for 3.6 miles. Afterwards I was feeling much better. Gotta keep that up through the winter.
It's a new route for the beginning of a new training season. Well it's not really a new route, but I changed the long run route I've been using a bit. Instead of running all the way up Rt. 132 hill and into one of the subdivisions I decided to lengthen the route across Batavia to spend some more time running in town on the sidewalks. There is also the advantage of another hill with the option to add another hill later. This will work out wonderfully as I start to add on miles. It was a fairly cold morning at about 35 degrees, but plenty comfortable with long sleeves, pants and a light jacket. It was a 7.6 mile run at 65 minutes.
12/3 Dog Jog
It was a Sunday dog jog! It was a good thing I got out to do it, because I was feeling pretty crappy all morning. It was one of those low energy days where I just wanted to lay down on the couch and sleep, and I did for about an hour and a half. . Gracie and I got out and hit the road up and down Filager and twice through Meghan's Run. It was a nice 35 minute run for 3.6 miles. Afterwards I was feeling much better. Gotta keep that up through the winter.
Friday, December 01, 2006
11/30/2006 Strength & Core
Strength Training
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Core Class
As I get into winter training mode my schedule is starting to become more clear. Core class is back on the menu...and it is deeeeelicious. There is a new instructor in the class (well new to me anyway), and I like her approach to the class so far. I haven't done a ton of these classes, but I know what I like. At least in the class yesterday we did a mix of aerobic type work with a lot movement and a lot of plank work. They hurrrt so good. I'm going to try to do this 30 minute core class every Thursday along with a spinning class.
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