19 days until Marathon #24
I'm feeling pretty good today considering how many miles I logged last week. I capped it off yesterday by going for a 23 mile run, this wouldn't have been bad except it was pretty windy in spots and it is dry out so it was very dusty. I am paying the price today because I have a runny nose and dry throat from all the dust.
This is the time that I start tapering back on what I am doing so that when I get to the starting line I am ready to go and don't have dead legs.
A few of the things I do (or don't do):
- I quit using the stair or step machines for any cardio at the gym
- I will lift legs this week but lightly and then not again until after the race
- My longest runs the next two weeks will be 13 miles or so
- I lift a bit lighter the next few weeks, there is no reason to do heavy dead lifts at this point.
- I will still continue to run every day and lift weights on 6 days a week but the intensity get's dialed back a bit.
- The last week my motto is to relax and get lazy if I can. Nobody every benefited from training hard the week of a marathon.
- I start checking the weather where I am running (in this case it is Salt Lake City) so I can plan what I am bringing with me to run in. I have to be prepared for the best and worst case scenario weather wise.
- I cut out eating any cheese or dairy products two weeks before a race. I find I just feel better doing this for some reason.
- I make sure all my travel is set and I know where I am going the week of the race (I don't like to be scrambling the last minute).
- The week of the race if I am home and can I go to the chiropractor a couple times to get adjusted. Most likely I don't really need to get adjusted (I go around once a month or if I am having any issues) but will do it anyway.
- The week of the race at some point I will take a bath in epsom salts. Someone told me about this years ago so I tried it. For me it makes the soreness and all the little aches and pains go away.
- The day before the race I pick up my bib and go through the expo but I want to be done walking around by 1. I learned the hard way (in New Orleans) that the day before a race is not the day to be a tourist no matter where you are.
- I always bring compression socks with me to wear the the night before the race and for the plane ride to get back home. They really do help with recovery.
- The week of the race I will be eating more complex carbs each day. Carbo loading the night before a race doesn't help me but the week leading up to it does.
That is all I can think of right now, does anyone else have a routine for tapering and preparing for a race?
Monday, March 31, 2014
Monday, March 24, 2014
Training by Intuition - riding the peaks and valleys
Due to the number of races I do I am always in a state of recovering from the last race or preparing for the next one. Right now I am preparing for the next marathon (Salt Lake City on 4/19). Each week is different as far as training and there are high and low points, sometimes both in the same week. Last week was a good example, I had a bad and good day. I log my workouts on Daily Mile (Chris B.) so this is what I had for a bad and then a good day:
4/20: 4 mi It was a struggle today: Step machine warm up, lift legs, deadlift, core, easy run.
I woke up sore and debated in my head on which gym to lift at before deciding on one that has an Olympic lifting area with rubber weights. This gym is always humid so I was sweating more than usual the whole time. I did get done with my workout and run but wasn't feeling great the whole time.
4/22: Long looping run 22 mi
4/20: 4 mi It was a struggle today: Step machine warm up, lift legs, deadlift, core, easy run.
I woke up sore and debated in my head on which gym to lift at before deciding on one that has an Olympic lifting area with rubber weights. This gym is always humid so I was sweating more than usual the whole time. I did get done with my workout and run but wasn't feeling great the whole time.
4/22: Long looping run 22 mi
I started out in the dark because
we are supposed to get rain or snow this morning. It was in the 20's the
whole run, some wind in spots but overall not bad weather. I did
various loops in order to have access to water along the way so the map
of my route looks like I am lost. It's amazing what a difference a
couple packets of GU along the way make because I was planning on doing
20 but I tacked a few more miles on.
A map of my route:
When I think back on the last week I try to think of why one day was tough even though it was a short workout while the longer one turned out great? I can't come up with a reason why because it isn't like I did anything that much different on the day before nutritionally or working out. In fact on 4/22 I felt kind of tired and a bit sore in the morning before I got started. Once I got going the miles just flew by, it was cold enough that the trails I ran on had barely any people on them and very few cyclists. I call these effortless workouts (some call it the runner's high but I can get them lifting weights too), you know you did something but it didn't seem hard even though it was. I can't logically explain why these happen or how but I'm glad it did because that is what makes running fun.
Have you had an effortless workout or runners high in the last week?
A map of my route:
When I think back on the last week I try to think of why one day was tough even though it was a short workout while the longer one turned out great? I can't come up with a reason why because it isn't like I did anything that much different on the day before nutritionally or working out. In fact on 4/22 I felt kind of tired and a bit sore in the morning before I got started. Once I got going the miles just flew by, it was cold enough that the trails I ran on had barely any people on them and very few cyclists. I call these effortless workouts (some call it the runner's high but I can get them lifting weights too), you know you did something but it didn't seem hard even though it was. I can't logically explain why these happen or how but I'm glad it did because that is what makes running fun.
Have you had an effortless workout or runners high in the last week?
Thursday, March 20, 2014
Nutrition and running
I have been running consistently for at least 20 years now and yet I still learn new things all the time. I'm a firm believer that nutrition plays a key role for improving as a runner and staying injury free. My nutrition plan is a bit different than many runners and it is shaped by being a former bodybuilder and that I still left weights. I am not suggesting that anybody follows my plan because it is a bit different than most.
- I eat relatively clean most of the time and eat the same things many days (it's easier to shop and plan meals)
- Every meal needs protein and carbs
- I don't drink milk
- My staples: egg whites, oatmeal, granola, chicken, turkey, fish, rice, potatoes (sweet and regular), quinoa, whole wheat tortillas, salad and lots of veggies, bananas and certain fruits
- My snacks are nut mixes or Late July chips
- I try and eat red meat once a week (usually buffalo or some form of lean meat).
- I always have some protein powder each day (lately it has been MHP Paleo Protein)
- I take a variety of supplements and believe they really do help.
- I don't really concern myself with weighing myself. I run every day and have a hard time keeping my weight and strength up these days.
- After I run a marathon my food reward is a piece of carrot cake ( I don't like chocolate so to me this is splurging).
- I drink beer but usually only 1-2 on the weekend.
- One of my new favorite products is Beyond Meat. My wife is vegetarian so I am trying to get more plant based protein if I can.
Now some of these are different from what most people do so I should explain. I used to be approximately 30-40 pounds heavier than I am now. The last time I weighed myself I was almost 40 pounds less than what I weighed as a senior in high school. I was a lineman in football so I had to be big and strong but as I got older I just didn't want or need to be that big.
Many of the people I know who have started running can't understand why they aren't losing weight. Most of the time it is because they are eating substantially more. Some don't even realize it while others rationalize that they ran x miles so they can eat anything.
So what do other people think about nutrition in relation to running?
- I eat relatively clean most of the time and eat the same things many days (it's easier to shop and plan meals)
- Every meal needs protein and carbs
- I don't drink milk
- My staples: egg whites, oatmeal, granola, chicken, turkey, fish, rice, potatoes (sweet and regular), quinoa, whole wheat tortillas, salad and lots of veggies, bananas and certain fruits
- My snacks are nut mixes or Late July chips
- I try and eat red meat once a week (usually buffalo or some form of lean meat).
- I always have some protein powder each day (lately it has been MHP Paleo Protein)
- I take a variety of supplements and believe they really do help.
- I don't really concern myself with weighing myself. I run every day and have a hard time keeping my weight and strength up these days.
- After I run a marathon my food reward is a piece of carrot cake ( I don't like chocolate so to me this is splurging).
- I drink beer but usually only 1-2 on the weekend.
- One of my new favorite products is Beyond Meat. My wife is vegetarian so I am trying to get more plant based protein if I can.
Now some of these are different from what most people do so I should explain. I used to be approximately 30-40 pounds heavier than I am now. The last time I weighed myself I was almost 40 pounds less than what I weighed as a senior in high school. I was a lineman in football so I had to be big and strong but as I got older I just didn't want or need to be that big.
Many of the people I know who have started running can't understand why they aren't losing weight. Most of the time it is because they are eating substantially more. Some don't even realize it while others rationalize that they ran x miles so they can eat anything.
So what do other people think about nutrition in relation to running?
Monday, March 17, 2014
The training cycle and races
This past weekend I went out for my weekly long run on Saturday. I ended up going just over 16 miles on Saturday and finished just as it was starting to get windy and colder.
When it gets to be March in April where I live you really have to watch the weather for the whole week and plan out when you are going to go for a long run. The reason being that we get most of our rain and snow in these two months. People think Denver is socked in with snow all winter long but that isn't the case. We might get a foot of snow in mid winter but it usually melts in a few days. There are times where the cold and snow sticks around for awhile but that is the exception not the norm. Note: the mountains typically always have snow into May and sometimes we get it down here too.
My next race is the Salt Lake City Marathon on 4/19. Considering I just ran a marathon in February I don't do a traditional cycle to get ready for a race. My routine right now:
Run shorter distance (2-5): Mon, Tues, Thur, Fri, Sun
Run mid range distance (6+): Wed
Run long distance (10+): Sat
Lift weights and cross train cardio: Mon, Tues, Thur, Fri, Sun
Kettlebells and TRX: Wed
I do some form of core work everyday
I change my routine based on when and what the next race is. For example I have 2 10k races coming up in May so I will be working more on speed after I finish the next marathon.
When there is such a short turnaround for another race I have found that it is better to recover and not train too hard or I pay for it on race day. I do still believe the long run is needed to train mentally for a race rather than physically. This year I am going to run a 50k trail race in September so I will have to modify my training to include more trail running and going beyond the 27 mile mark for a long run.
I'm curious what others do for training when they are running races frequently?
If you have the time please take a moment to view this and sign it if you would like: http://theanimalrescuesite.greatergood.com/clickToGive/ars/petition/HSUS-CrueltyFreeCosmetics;jsessionid=EC13419D05BD1DEED8706ABD2C713628.xc-c
When it gets to be March in April where I live you really have to watch the weather for the whole week and plan out when you are going to go for a long run. The reason being that we get most of our rain and snow in these two months. People think Denver is socked in with snow all winter long but that isn't the case. We might get a foot of snow in mid winter but it usually melts in a few days. There are times where the cold and snow sticks around for awhile but that is the exception not the norm. Note: the mountains typically always have snow into May and sometimes we get it down here too.
My next race is the Salt Lake City Marathon on 4/19. Considering I just ran a marathon in February I don't do a traditional cycle to get ready for a race. My routine right now:
Run shorter distance (2-5): Mon, Tues, Thur, Fri, Sun
Run mid range distance (6+): Wed
Run long distance (10+): Sat
Lift weights and cross train cardio: Mon, Tues, Thur, Fri, Sun
Kettlebells and TRX: Wed
I do some form of core work everyday
I change my routine based on when and what the next race is. For example I have 2 10k races coming up in May so I will be working more on speed after I finish the next marathon.
When there is such a short turnaround for another race I have found that it is better to recover and not train too hard or I pay for it on race day. I do still believe the long run is needed to train mentally for a race rather than physically. This year I am going to run a 50k trail race in September so I will have to modify my training to include more trail running and going beyond the 27 mile mark for a long run.
I'm curious what others do for training when they are running races frequently?
If you have the time please take a moment to view this and sign it if you would like: http://theanimalrescuesite.greatergood.com/clickToGive/ars/petition/HSUS-CrueltyFreeCosmetics;jsessionid=EC13419D05BD1DEED8706ABD2C713628.xc-c
Thursday, March 13, 2014
Products I like - running related
Here are a few products that I like that are all running related.
http://www.locklaces.com/lock-laces/
http://www.procompression.com/
http://www.garmin.com/en-US
http://www.rockmyrun.com/
http://www.kindrunner.com/
http://www.roadrunnersports.com/
http://www.locklaces.com/lock-laces/
http://www.procompression.com/
http://www.garmin.com/en-US
http://www.rockmyrun.com/
http://www.kindrunner.com/
http://www.roadrunnersports.com/
Wednesday, March 12, 2014
Running and a strong core
One of the most neglected areas by many runners is strength training. It really does help your running particularly at the end of long runs. A good place to start is to start building up your core. What are the core muscles? According to Wikipedia:
"In anatomy, the core refers, in its most general of definitions, to the body minus the legs and arms.[1] Functional movements are highly dependent on the core, and lack of core development can result in a predisposition to injury.[2] The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck."
Specifically they hold you upright with good form when you are running. There are a variety of exercises you do to work your core (leg raises, crunches, twists, deadlifts, etc.) however there is one exercise that beats all others: the plank (and all of it's variations).
Several years ago I got introduced to the benefits of planks and jumped on the Plank A Day movement. Since that time my race times have consistently gone done, the recovery time from a marathon is much shorter and I rarely ever have back pain.
If you want more information on Plank A Day go here: http://www.fudiet.com/plank-a-day-revolution/
My variation on planks: I do them between sets when lifting and put my feet up on a bench (or whatever else can elevate my feet to make the plank harder), then hold for at least a minute. I switch in side planks and a few other variations to make it interesting. When I first started them a minute was tough, I can now hold a standard plank for over 5 minutes. I keep trying to push to see how long I can hold one while always keeping good form. The best part about this exercise: you don't need any equipment or even a gym to do them. anyplace that has enough room for you to lie on the ground is enough.
"In anatomy, the core refers, in its most general of definitions, to the body minus the legs and arms.[1] Functional movements are highly dependent on the core, and lack of core development can result in a predisposition to injury.[2] The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck."
Specifically they hold you upright with good form when you are running. There are a variety of exercises you do to work your core (leg raises, crunches, twists, deadlifts, etc.) however there is one exercise that beats all others: the plank (and all of it's variations).
Several years ago I got introduced to the benefits of planks and jumped on the Plank A Day movement. Since that time my race times have consistently gone done, the recovery time from a marathon is much shorter and I rarely ever have back pain.
If you want more information on Plank A Day go here: http://www.fudiet.com/plank-a-day-revolution/
My variation on planks: I do them between sets when lifting and put my feet up on a bench (or whatever else can elevate my feet to make the plank harder), then hold for at least a minute. I switch in side planks and a few other variations to make it interesting. When I first started them a minute was tough, I can now hold a standard plank for over 5 minutes. I keep trying to push to see how long I can hold one while always keeping good form. The best part about this exercise: you don't need any equipment or even a gym to do them. anyplace that has enough room for you to lie on the ground is enough.
Tuesday, March 11, 2014
Is "Bossy" an offensive word?
I saw this article on one of my news feeds this morning: http://mashable.com/2014/03/10/lean-in-bossy/
In summary: "
Sheryl Sandberg has long criticized the use the of the word "bossy" to describe young girls who are assertive. Instead, the Facebook COO has urged people to forgo the word with all its negative connotations, and instead describe these girls as "feminist" or displaying "executive leadership skills."
Now, Sandberg is helping spearhead a campaign to nix the word and encourage young women to become leaders."
Now I am not female but I have had numerous strong, female bosses throughout my career. I really wonder what their thoughts would be on this because to me it is perplexing. Are kids in general this fragile that the use of a word might damage their ego or alter their behavior?
In summary: "
Sheryl Sandberg has long criticized the use the of the word "bossy" to describe young girls who are assertive. Instead, the Facebook COO has urged people to forgo the word with all its negative connotations, and instead describe these girls as "feminist" or displaying "executive leadership skills."
Now, Sandberg is helping spearhead a campaign to nix the word and encourage young women to become leaders."
Now I am not female but I have had numerous strong, female bosses throughout my career. I really wonder what their thoughts would be on this because to me it is perplexing. Are kids in general this fragile that the use of a word might damage their ego or alter their behavior?
Monday, March 10, 2014
A few thoughts on internet privacy
A few thoughts on internet privacy:
Last night there was a segment on 60 Minutes on companies that capture all of the personal data that consumers put out in the internet and use it for marketing and other purposes. I work with data for a living so none of it surprised me. Anything you put out there most likely is swept up by somebody on a website or somebody who has an agreement with that website that allows them to purchase their data.
If you really care about who gets what data you put out on the internet and want to safeguard yourself here are a few tips:
- Never save any history or cookies in whatever browser you are using.
- Clear out the files in your TEMP directory on a frequent basis.
- Saving a credit card to a website you purchase from frequently might seem like it saves time but look at how often you read about data piracy. Is it worth the time and effort to have to report your credit card stolen (or even your identity) just to save the hassle of few seconds to type in your CC every time you purchase?
- Use only one credit card for online purchases, this way if it is ever hacked or stolen you can easily replace it. Put a high level of protection on this card so whomever issues it can alert you if there is fraudulent activity on it they can notify you quickly.
- Before signing up for online accounts on anything always ask yourself "Do they need this information to do business with me?". If they don't then go to another website.
- The majority of time there is no reason why you should have to give your birth date for anything.
Last night there was a segment on 60 Minutes on companies that capture all of the personal data that consumers put out in the internet and use it for marketing and other purposes. I work with data for a living so none of it surprised me. Anything you put out there most likely is swept up by somebody on a website or somebody who has an agreement with that website that allows them to purchase their data.
If you really care about who gets what data you put out on the internet and want to safeguard yourself here are a few tips:
- Never save any history or cookies in whatever browser you are using.
- Clear out the files in your TEMP directory on a frequent basis.
- Saving a credit card to a website you purchase from frequently might seem like it saves time but look at how often you read about data piracy. Is it worth the time and effort to have to report your credit card stolen (or even your identity) just to save the hassle of few seconds to type in your CC every time you purchase?
- Use only one credit card for online purchases, this way if it is ever hacked or stolen you can easily replace it. Put a high level of protection on this card so whomever issues it can alert you if there is fraudulent activity on it they can notify you quickly.
- Before signing up for online accounts on anything always ask yourself "Do they need this information to do business with me?". If they don't then go to another website.
- The majority of time there is no reason why you should have to give your birth date for anything.
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