Running Equivalents

Running Equivalents is the term that was used back in 1983 in the book “The New Competitive Runner’s Handbook” by Bob Glover and Pete Schuler. It was a system to allow runners to maintain their fitness levels, while unable to run due to injury, over training issues or scheduling problems. Nowadays we would refer to this as Cross Training. Stationary bikes were the primary substitute for running in those days. Swimming and rowing machines were an adjunct for upper body and core strength, and they still are a great compliment to running. For swimming, I recommend using a kickboard as it is a great way to strengthen your core muscles and develop the neuromuscular pattern of keeping your torso in neutral while moving your legs. If you follow this trend in running magazines, you will see that outdoor/real cycling is replacing the use of stationary bikes as part of the cross training package. For those of you who are going to try cycling, I would recommend getting a computer that will show both you MPH and RPMs. The RPMs are a great way to build up fast twitch firing patterns. Plus cycling will give your quadriceps muscles a workout that they normally do not get with running. Elliptical trainers are a much more compatible method to training leg muscles and cardiovascular system for runners that need to limit their wgt bearing status. Winter options are cross country skiing, which is great for the arm-leg dynamic pattern in running –famous Ultra Runner Scott Jureck was a Nordic skier before he took the Ultra Marathon world by storm. Snow shoeing is another great winter activity to build leg muscle and transfers well to trail running.
This may be a completely wacky idea to traditional runners, but I would also suggest skateboarding as a good alternative exercise. It will promote great single leg balance and the push off is very similar to the “pawing” pattern used in running. And recently, there was an article in the NSCA research journal (Training the Aerobic Capacity of Distance Runners: A Break from Tradition. April 2011) that stated that High Intensity training that involves wgt. training and plyometrics could actually replace time spent running. These will improve your running economy by improving your neuromuscular firing patterns and lactate thresholds.

IMPORTANCE OF COACHING

I was browsing thru the seminal classic “Lore of Running” by Dr. Tim Noakes, MD and found in this. It is 11th Rule of Training-Proper Speed Work probably requires the presence of a coach. Speed Work requires more finesse and understanding than does long, slow distance running because speed work is more likely to cause injury or physical breakdown. For this reason, it is essential to work with someone who can objectively analyze whether the speed work is having the desired effect.

Then in my other favorite book “Healthy Intelligent Training” by Dr. Keith Livingstone, DC there is the story of how track coach Don MacFaquhar approached the infamous Arthur Lydiard to suggest that runner Peter Snell could benefit from some technique training. His point was that Snell was “ploughing” the ground instead of flowing over it. Eventually, Lydiard gave in and sent Snell off to train with Colin Cameron. The Olympic gold medals are proof that correct coaching paid off for Peter Snell.

Use your Coach’s experience and objective eye to get the most from your training. Remember, at Coach K fitness we train smarter.

Powerful Ergogenic Aid for Athletes: Sleep

I know this may seem like a bad attempt at humor, but it is my firm belief as a Coach, that many people vastly underestimate the importance of sleep on their health. All the great training that you put in every week can be for naught if you are constantly running low on sleep.  And for those clients that are struggling to lose weight, this could be the missing link. So read the rest of this blog to get the facts and then go take a nap.

1. Lack of sleep can raise your levels of cortisol. Cortisol acts as a stress hormone –think the old fight-flight response- and promotes fat storage. Not only will that slow down your weight loss, it will interfere with the synthesis of new muscle fiber. Your body does not do well with stress/inflammation and try to repair/rebuild at the same time.  This is common aliment of the type A folks trying to get too many things done or newbie triathlete who believes he can get in that extra work out because he is taking those “super supplememnts” and doesn’t need the sleep like other athletes.


2. Sleep is your repair time. According to Dr. Bal Rajagopalan, MD states that getting your 8 hrs. of sleep will increase your levels of HGH (human growth hormone.) HGH is very important for the repair process. There are some fitness magazines that talk about consuming whey protein before going to sleep to increase the HGH effect. I have yet to read about in any scientific journal.  And just drink a glass of low fat milk instead of buying some sort of powered whey protein mix.

Now, try to build in some more hours for sleep each day and watch your training results improve by technically doing “nothing”. Remember, at Coach K fitness, we work smarter.

Which would you rather Count?

I recently read a great quote in the Jan Issue of Experience Magazine.  It goes like this:

  “It’s not how many breaths I take, but how many breathless moments I get to live through”

happy counting.

                        

Discussion- just showing up or be real athlete

Hey Y’all, I am going to turn this blog into avenue for feedback (and post it to newsletter folks as well.)  So here is the topic.  While the Coach K group was in charge of the water/aid stations at today’s Trail of Payne 10K race, the hotly debated subject of “progress of runner” came up.  I had remarked about a few race participants that I have seen each always in the back of the pack, at umpteen events and suggested that they are basically participants and not real runners/athletes.  In quick response to that comment, many of my new clients defended the stragglers as “at least they are out here and not sitting on the couch at home”.  Yes, I agreed with that point, BUT to repeat the same level of “athleticism” year after year is like attending 3^rd grade year after year.  It is better than not going to school at all, but…….

Here is where is would like to use the same discourse from Randy Acetta and Greg Wenneborg in their book “Marathon Training”.” Walking a marathon, or even walking portions of a marathon, may be a laudable goal, but need not be the ultimate goal of a marathoner. Learning to exceed our previous abilities and challenging ourselves to succeed at the distance- these are valuable goals in and of themselves.” 

This reminds me of the famous coach John Wooden – did he ask his players to just show up and be happy with that?

SO my response to this issue would be : are you in the group that is content to just show up or are you in the group that would like to be mo better.

Herb@Coachkfitness.net

Why Train at Higher Intensities.

Considering the fact that most people are trying to juggle fitness with jobs, family and social obligations, it makes sense to be efficient with the little time we do have for workouts.

Calorie Burn- This is a primary reason for many people. So if burning calories and the famous “fat calorie” are your primary reasons for working out then read the comparison of 2 different workouts:

1.      160# male walks for 30min @ 3.5mph he will burn 240 calories; 40% will come from fat and 60% will come from carbs. This translates to 96 calories from fat.

2.      160# male runs for 30 min @ 6.5 mph, he will burn 450 calories; 25% will come from fat and 75% will come from carbs. This translates into 112 calories from fat.

So while the % is smaller at higher intensities, the total amount is greater. And as athletes improve their fitness levels, they become more efficient at burning fat instead of carbs.

Alactic Energy System-This is the energy system you use for short sprints/brief intense exercise. Think doing of a 40yd dash or 10 quick burpees. Your body will burn Creatine-ATP and not produce Lactic Acid, deplete glucose stores or burn fat. And you will recover fairly quickly with almost no post-workout soreness.

Lactic Threshold System- This is the dreaded “bonk”, “hit the wall” area in competition. Training your body to function at high intensity and adjust to increasing levels of Lactic Acid. This does deplete your glucose stores and will produce considerable post-workout soreness.

All of these are good reasons to train at higher intensities. But if you are building your Aerobic Base, then high intensity will not be the best thing for you. Your Coach should help you decide, which program is best for you and why it is appropriate at that point in your training cycle.

Remember, Train hard and Train Smart.

More Review of Science of Strength Training for Runners

Hey y’all we are going to cover some research articles in this blog posting, And about one of my favorite subjects: strength training and running. I have pulled 3 articles from the NSCA periodicals and 1 whole chapter from “Healthy Intelligent Training” by Dr. Keith Livingstone, D.C.

The common theme is that using Heavy, Dynamic Lifting will help improve the Neuromuscular firing pattern by recruiting more IIB type fibers. This results in greater push off at the moment of foot strike. The other common gym based training method is the use of plyometrics, which improve the speed of contraction at moment of foot strike. Combining these 2 regimens will give you a more powerful and faster push off. You will see this as longer stride and faster turnover rate which seems like a paradoxical combination. Dr. Livingstone has an excellent chart on the time changes in 5K, 10K, etc. based on changes in stride length.  There was a great study on Usain Bolt last year that came up with the same conclusion. Usain Bolt: Case Study in Science of Sprinting Written by: Jay Hart on July 26^th, 2011 for his blog column “The Post Game”. Mr. Bolt did not have a big difference in turnover rate compared to other elite sprinters, but his pound-per –square inch push-off was far greater than his peers. This extra push-off allowed him to cover more distance per stride, and that is a very good thing.

When we talk Heavy, Dynamic weight training we mean using high wgt (85% of max) for only 3-5 reps with good recovery period. This system will focus on improving your muscle’s neuromuscular recruitment and not bulking up process. I highly recommend that you read Dr. Jason Karp’s article in NSCA June 2010 “Strength Training for Distance Running: A Scientific Perspective.”  I think it is one of the best written articles on the subject that I have seen in long time. Please, contact a Certified Trainer for proper instruction in wgt lifting and plyometrics before starting one of these programs.

What you really gain with this type of training is Improved Running Economy. There are no changes in VO2 max or Lactate Threshold or HR levels. Instead you are running with less work, which is a very good thing. Remember, at Coach K fitness we like to train smarter.

Race Recap for Mesquite Canyon

Well, I finished my 1^st Ultramarathon in nearly 2 years. Delays have been attributed to knee surgery, stress fracture and starting a new business. So by end of 2011 everything was healed and business was out of the cradle stage. Time to see if I could still run an Ultra and if new training ideas would work in the real world.

So I picked the Mesquite Canyon 50K just outside Phoenix, AZ. It would kill many birds with one shot.

1.       Get to visit family.

2.       Get to visit group that I for my continuing education courses and trade ideas.

3.       Do my 1^st run in desert

4.       Do my 1^st run in mountains taller and rougher than east coast races.

Luckily, my friend at Desert Southwest Fitness in Tucson had my back.  I got to hike in Ventana Canyon, outside of Tucson, a few days before the race. What an eye opener that was. The trails on East Coast do not have the amazing collection of rocks, scree and dangerous cacti on their trails. I soon revised my estimate of how fast I was going to run the race by at least an hour (slower).

The race was amazing for scenic views, very challenging trails (I could say dangerous), changes in geology and experiencing the wonders of dehydration that is so silent in the desert. Some lessons learned:

1.       Familiarity with race conditions is a very good thing.

2.       7hrs of running will produce chafing that you never experience in 2hr training runs. Ouch#1

3.       Training in Florida is near worthless for running in desert mountains.

4.       Dehydration is not fun.

5.       Sunscreen for long day in desert. Ouch #2

6.       Sunglasses for glare and blowing dust. Ouch #3

Would I do it again?  You betcha.

AND kudos to ARAVAIPA RUNNING.COM or nick and jamil coury who put on the DRT race series and their mom, who did tons of cooking on race day.  Nice guys, great aid station and great volunteers who sat in desert sun for hours.  I highly recommend these guys to all Ultra runners.