Posts Tagged ‘weight lifting’

Recovery going well, but getting anxious to go fast again!

November 13, 2009 Leave a comment

During my NYC marathon build up I read a lot of books, articles, web pages, magazines.  Really anything I could get my hands on relating to running marathons and training.  I discovered a number of things I wanted to incorporate into my training regimen.  Many things were discovered to late into my training to introduce during the last marathon cycle, but now it is a new day!  Some of the things that I want to use are barefoot/minimal shoe drills to build foot and lower leg strength, new core drills, running specific strength/weight lifting program, and a more consistent and focused stretching routine.

I started doing a new strength program at the gym on Wednesday and BOY DID I FEEL IT on Thursday.  I felt like I played a football game with no pads!!  I didn’t really do that much, but it was so different than what I’ve done in the past, I guess my muscles weren’t ready.

I did some lunges and squats-with NO weights, just me.  I haven’t been to the gym in a few weeks though, since I cut it out on my taper.  But my legs were feeling it in Thursday.

Ran 42 minutes Friday morning in  cool, windy weather.  Felt good.  Although left shin is feeling a little sore.  I will be monitoring that.  Had an awful dream that my achilles tendon was stretched and stayed stretched like it had lost it’s elastic.  So it was just bunched up in my ankle, all black and blue in a lump.  Gross.  I was very happy to wake up and find it healthy and normal and ready to run…(whew).  Crazy

Plan on going 8ish on Sunday.  Looking forward to it.

Categories: Training Log Tags: , ,

10/19 Easy 4 Miles AND Week 2 Training Checklist

October 19, 2009 Leave a comment

1 loop around the park.  About 40 degrees, wore full warm ups, want to stay warm out there, and healthy.  A lot of people seem to be getting sick.  Felt good physically.  I took yesterday off and everything was rested.  Knee has “snapped” back into place, or whatever it does to feel better.  Groin is still not 100% but much improved.  Inner and outer thigh strength will be a focus during the next marathon build up.

I decided 10 minutes into the run today to throw in a couple Marathon Goal Pace miles.  I was running around 8 min pace and dropped it down to see how close I would be to guessing right.  There are 1/4 mile marks around the park so it is easy to gauge pace.  1st mile was pretty flat, 7:15, right on it, next one was uphill, 7:35.  It actually felt a little harder then I expected, but I wasn’t mentally prepared or dressed for any kind of workout.

I wore my new Brooks and for some reason, decided to wear a pair of sock I never wear, mini crew socks, that barely come over the heal.  The combination of brand new shoes and too short of socks allowed the heal of my shoe to rub my left achilles into a bloody abrasion. I should know better 🙂  No worries though, it’ll be fine in a couple days.

It’s 2 WEEKS TO GO until NYC Nov 1st!!

Here are a few pointers taken from Runners World Bob Cooper’s article “It’s Taper Time”

Week 2 is a transitional period. You’re halfway between the agony of your last 20-miler and the ecstasy of the marathon. Rest truly replaces training as the most important element of your race preparations, and race strategizing takes on increasing importance.

Training Checklist
1. Your mileage this week should be about half to two-thirds the amount you ran during your highest mileage week.
2. Almost all running should be slow (11/2 to 2 minutes slower than marathon goal pace) except for 2 miles run in the middle of a midweek 4-miler at marathon goal pace. “Even this small amount of goal-pace running is important because it physically and mentally reinforces the pace you want to run on race day,” says Finke. “This follows the rule of specificity–simulating as closely as possible what you hope to do in competition.” It’s also fine to throw in a few 100-meter strides after one or two workouts just to help you stay smooth and loose.
3. Weekday short runs should not exceed 4 miles.
4. Your longest weekday run should be 6 to 10 miles.
5. Your weekend long run (1 week before the race) should be 8 to 10 miles. Any longer and your muscles may not be able to fully rebound before the race.

Mental Preparation
6. “Set multiple goals so you won’t come away from the race empty-handed,” says Hays.
“Set three time goals– ‘fantastic,’ ‘really good,’ and ‘I can live with that’ finish times.” These can each be separated by 5 to 15 minutes.
7. Set general goals, such as not walking, finishing strong, or simply enjoying yourself.
8. Check the race Web site for race-morning particulars such as start time, and work out the details of how you’ll get to the start on marathon day. Logistics you’ll want to consider: where you’ll park; how early you want to arrive (an hour before start time is ideal); where you’ll stow your gear during the race.
9. Also check the race Web site for the course map and study it.
10. If the race is local, drive the course or run key sections to make it easier to visualize between now and race day.

Nutritional Needs
11. Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal.
12. Even though you’re running less, resist the temptation to cut way back on fat. A reasonable proportion of dietary fat (30 percent of your daily calories) is beneficial because it can be accessed as a backup energy source when stored carbs are used up. Fat reserves can therefore postpone or prevent a race-day collision with the notorious “wall.”
13. Eat foods that are high in unsaturated fat, such as nuts or fish cooked in canola oil. Limit foods that are high in saturated fat and trans fats, such as pizza and ice cream.
And Don’t Forget
14. If you’ve been lifting weights as part of your training program, stop. Weight training at this stage of the game can’t help your race, but it can sap your strength or cause an injury.

Another Chilly Day in NYC, Another Solid Workout

October 18, 2009 2 comments

Total miles on Saturday, 12.  Ran 3 miles on the warm up, then 2×2 miles at tempo with a 2 min rest.  Splits were, 6:24 (uphill), 5:58 downhill, rest, 6:19 uphill, 6:01 downhill.  Felt healthy and fast.  Weight before 188, after 183.  Had a little inner left knee pain for last few days, but hip and foot felt great today.  Ultrasound machine really helping.

Talked with John Shostrom and Scott McCraw about marathon pacing and goals.  They seem to think 3:15 should be a piece of cake for me.  I hope they are right…I think I am ready.  My only concern is, with only 1 marathon under my belt and such a drastic “hit of the wall”, I am cautious rather than cocky.

Running these tempos plus the 1:25 half marathon gives me good confidence.  Speed is not the issue.  Endurance is the issue.  My plan is to be conservative for the first half.  I would be happy to be around 1:35 and try to hold even or maybe run a negative split.

Ended up with 36 miles for the week.  Will drop it down more next week, 28-31 miles with a 3×10 min tempo on Wed or Thurs.  No more weight lifting.

The 10 day weather forecast still only goes up to Monday October 26, and says that day will be Sunny Hi 57, Lo 46.  I can live with that for the marathon, lets hope that weather holds, even a little cooler would be perfect.

Solid Tempo Workout 9/30/09, Therapy Tools I Use, Sample Gym Workout

September 30, 2009 Leave a comment

Ran in Prospect Park today, 20 min Easy (7:45pace), 15 min Tempo (6:15-6:25 pace), then repeated, 20 min Easy and another 15 min Tempo.  Nate and I discussed how far we have come from the beginning of April.  We typically meet on Tues and Thurs morning at 6am or 6:30 depending on the length of the run.  Back in Early April we would run 1 loop (4 miles) on both days.  Then we increased Tuesday  to 1.5 loops in June and 2 loops in July.  Of course this is in addition to our other runs during the week.  But my point is we started out 6 months ago running 4 miles easy and we are now running 10 miles with about 4 miles of it at tempo pace.

I felt good today health wise, had good turnover and power up the hills.  I will continue icing and heating all the way to the marathon though, out of precaution and prevention of future issues.

I found a cool article on stumble titled

Endurance Athletes and Nutrition – When To Consume What

I also wanted to add a bit about the things I have purchased in the last year to help my well being.  Last year I was getting deep tissue massage once a week to aid in my hamstring strain recovery and prevention.  However it is a little pricey at $85 a pop.  So I have invest in some tools that I can use at home that keep muscles free from knots.

Not Me (by the way...)

Not Me (by the way...)

Also use The Stick for leg massage, and article I read called it “a toothbrush for muscles”, a good description.  Nice since it allows the user to alter the pressure.

I purchased the Exogen Bone Healing System last Winter after my umpteenth stress fracture developed during marathon training.  I got it off ebay for $200, or around there.  New they are $2000, but what happens is they are prescribed to patients for expedited healing of broken bones and it is covered by their insurance, so when they are done they sell it to make a little money.  Anyway, I picked one up to heal my shin last year and I use it regularly to promote healing in that shin area as a preventative measure.  From what I understand, it is basically an ultrasound device that promotes blood flow to the area it is placed on.  The node is about the size of a quarter and 1 treatment lasts 20 minutes.  I don’t feel anything when using it, but no stress fractures this year, so maybe it’s working 🙂

Also different from last years training regimen is regular visits to the gym for strength training 2-3 times per week.  My workout is very high rep, low weight and involves little to no leg work.  I always start with some form of cardio, usually bike or elyptical machine.  I only run on the treadmill if it was a scheduled run that I didn’t do outside for whatever reason (heat, rain, time, etc).  Cardio for 10-30 minutes, then a typical workout is 2 sets of 25 hanging raises

Can add twist but not neccesary

Can add twist but not neccesary

I like to work on my arms, shoulders, and back since they are crucial in running.  Many runners are hesitant to use weights because they don’t want extra bulk, but what I have found is that if you’re running consistently and you use low weight/high rep you will not put on bulk.

I do side arm raises with 10-15lb dumbbells, front arm raises with 10-15lb dumbbells, and bent over runner with 10-15 dumbbells. 2 sets of 15 of each exercise.

Upright row on machine, or bent over row. 2 sets of 15.  Lat pull 2 sets of 15.  There is a cool machine my gym has that is called abdominal twist.  You kneel on a “seat” and brace your torso against a pad, then twist your trunk to lift the weight.

I also do back extensions, 2 x 15

back extension device

back extension device

After I lift I finish with 10-20 min of cardio.

I do this during almost all of my training.  I really like the cross training part of it.  The biking especially flushes my legs and helps me recover on the off days without the pounding of the roads.

Comments and questions are more than welcome.  Please feel free to comment. Thanks

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