Dealing With Injury

 

There are some DC Running Coach runners dealing with nagging injuries, but almost no major setbacks.  Certainly, preventive medicine is the best medicine, like strength training and a strong off-season dedicated to correcting problem areas.  If an injury does set in, my goal is to take a conservative approach so that it doesn't linger.  I don't believe in training "tough", I want to train smart.  Taking 1 - 4 weeks off from running is sometimes what is needed. It's a short-term loss for a long-term gain.  In the grand scheme of things, that short time frame of not running is so minimal compared to the great things you'll accomplish once you're back running consistently at 100%.  However, I must say that the mentality of "losing fitness" during a 1-4 week layoff isn't warranted.  The Olympians might "lose fitness" in such a short time frame.  Why?  Because they are the pinnacle of human fitness.  The ceiling effect offers the teaching point here.  We are not Olympians, so you have to abandon the "losing fitness" mentality, it isn't warranted and it will only do harm to your psyche.  

There is much more to write about on this topic, but I'll keep it focused.  

Aqua-running is your best alternative when you're not cleared to run.  The research shows it's better than other modes of cross-training in terms of keeping your run fitness up, but aqua-running has to be done as intervals, or high-intensity, not jogging in the water.  And I'm typically referring to deep-water running, not in the shallow end of the pool, although the latter is permissible depending on the nature of the injury. This is something else the research tells us.  The other main variable that must be considered with pool running is that the mechanics need to resemble running, not a high-knee (up-down) action.  Otherwise, the muscular system isn't trained the same way and the carryover effects are lost. 

Having been coaching with DCRC since 2006, I would say that 25% of injuries are non-running related (bike accidents, softball game, etc), 25% are new injuries stemming from some underlying muscular or neuromuscular issue, and 50% are recurring injuries. Hence, my strong plug for physical therapy, strength training and embracing recovery periods during training, no matter how long they have to be.  If you're in this game for the long haul, then it's easier to embrace this holistic approach to training. Take care of your bodies.  If the problem area "feels better," that is different than it being 100%.  Be sure to respect the difference.  You know your bodies better than I do, but I offer more emotional un-attachment than you regarding your training. So, consistent dialogue between athlete and coach is key in keeping the balance between what you know about yourself and what I know about yourself. :)  I also am empathetic (not just sympathetic) to anyone who has to miss enjoyable run workouts.

Train hard (and smart)!

Mike

Pride

 

As the weather turns from pseudo-spring to actual-spring, the motivation to be spend more time outside typically increases in most individuals.  For those that don't flinch in the face of non-ideal weather, there is a greater sense of pride in doing workouts outside.  Being dedicated to your training despite non-ideal weather is a dose of pride.  When you're the only one outside on those kinds of days, it should boost your ego and your sense of determination and motivation.  Having great weather should not be your only motivator, but nor should training through non-great weather be your only source of pride.  Look back on what you've accomplished now that we're about halfway through 2013.  I hope the athletes I coach feel the same way as I do that it should only be labeled as "successful", regardless of what conditions have unfolded.  This is 100% tied into goal setting.  

DC Running Coach runners are hitting PRs at most races, or at least course PRs.  They've most likely added new modes of training into their routines and/or changed their running form for the better. They've most likely solved some of the riddles of their health and states of their bodies.  Some of them are experiencing a nagging injury right now, but it hasn't sidelined them for the previous 6 months, nor will it for the remainder of the year, and they've already been training/racing well despite it.  If you're a runner, always remember that most people in your age group in the general population don't do what you do.  Have pride in your dedication and commitment to goals (but make sure those goals are set correctly).  Have pride in your dedication to an active, healthy lifestyle.  I'm just here to help folks go faster and/or farther with, and to add some structure and accountability in the grand scheme of things.  

I ran my first race in 1.5 years last weekend, since my "retirement" and I have to be honest that the athletes I coach inspired me to dust off my brand new racing shoes.  Will I be out there racing more now?  I don't know yet.  I leave that decision up to how well I pick up playing guitar.  It doesn't matter because as a coach I want to instill in my clients the same sense of pride I have in being active virtually every day ("sweat once per day", according to Lululemon).  You can take the view that "life is short", or you can take the Jethro Tull view that "life is a long song".  Whichever way you view it, be proud about something you do in life.  Running is an easy choice, again, because most people can't do it or won't do it—phrased alternatively, they can't stick to a healthy lifestyle (at least not in the U.S.).  Running is also not as easy as other modes of exercise, which is related to the previous sentence.  

George Carlin taught us that pride should be attached to things we've worked to achieve, and to not attach pride as easily to conditions that were given to us, like being half-Irish on this Mother's Day.  Mom is wonderful, but I attach more pride to my athletic/running accomplishments than I do to being born half-Irish.

Stay active and be proud about it.

Mike

Pushing Yourself

The phrase "push yourself" can vary in meaning from person to person, and can even be a vague set of instructions from a coach or trainer.  Does it refer to a given workout, applied to that single moment, or is it a way of life, or both?  A practical definition of "pushing yourself" that I like is "Sweat once per day," which is the mantra of Lululemon.  Other than scheduled rest days and recovery weeks, I agree with that mantra wholeheartedly. 

I admire anyone who can persevere on a long-term basis in terms of staying true to the goals they have set.  I'm proud of the athletes who I coach because of the way they push themselves as evidenced by their motivation on a day-to-day basis, such as heading out the door for early morning workouts in the dark (and often cold conditions), or staying committed to the workouts after a long, stressful day at the office.  And so I appreciate when runners show up to the track ready to put in hard work even when they don't have their A-game that day.  I'm proud of them for prioritizing their health and a physically active lifestyle.  These are good practical definitions of "pushing yourself."

In the grand scheme of things, when considering the year as a whole, I'm less concerned about the data/performance of each workout as I am the day-to-day logistics of how an athlete stays committed to a goal.  As a side note, commitment is easier when the task in enjoyable, so keep it fun and keep yourself entertained!  

What does "pushing yourself" mean?  It means being motivated, which means being committed to put in the hard work when it's time do to so.  If you want to call this mental toughness then so be it.  Mental toughness has as much to do with your dedication to training on a day-to-day basis as it does with running fast at the end of a race.  I never want an athlete I coach to be consumed by their running/training lifestyle, but there is a mentally healthy, performance-related benefit to being committed to holistic approach of training (massage, PT, ST, XT, stretching, sleeping well, etc) on a year-round basis.

It's my job to make sure runners don't push themselves outside of their boundaries too soon or too often, so "train smarter, not harder" is another good mantra.  As you enter your peak race season, make sure you are honest with yourself about how hard you are pushing yourself! 

Train hard!

Mike

How to Peak for Your Race

 

Many athletes invest in me to help them raise their game to the next level.  In the grand view, this mostly involves a change to running form, structured speed work, run-specific ST, embracing recovery periods, and help with selecting a race calendar.  On the smaller scale (the peak phase in particular) it involves the little tricks of the trade, which are discussed in all of the following chapters of this book.  Some of those tricks are directed toward reaching a peak level of fitness.

Because of its favorable weather (cool temperatures and low humidity), the fall is typically referred to as “running season” and therefore labeled as “race season.”  Upon entering the fall race season, runners should obviously begin to shift their focus more to their peak races and those related goals.  This focus applies to both physical training and mental training.  About two to three months prior to the peak race, there is likely an increase in the number of key (high-intensity) workouts on the schedule while the run mileage begins to peak.  Additionally, intensity and specificity of training will both begin to climb at this point for most runners.  If a runner is following the general principles of periodization, then this escalation needs to be embraced, so as a coach I’m more stringent on getting rid of the excuse making during peak season.  There needs to be a sharper mentality during peak season to match the sharpness of the training. 

Any imagery/visualization sessions (if they’re being done) should now be more specific to the peak event.  For instance, instead of imagining in general terms that “I’m going to feel good and run well,” hone it down to “I’m going to feel ________ on that hill at mile ______” (the first blank is typically a unique/specific word for the individual, called a cue word, and the second blank is usually the toughest part of the course).  Through individualized pre-race e-mails, I give my athletes specific race strategies to help them tackle whichever race they’re doing.  Additionally, I offer insight into proper imagery, which is related to using perceived exertion during races versus being governed strictly by the time on the watch.  This mental strategy is also very much rooted in what are called process goals (more on that later).

During the peak phase, closer attention can be paid to diet (used as a noun, not a verb).  If there are more rest days scheduled during peak season in order to recover from key workouts and/or rest for the next day’s key workout, and if the RV is gradually reduced from peak mileage to maintenance mileage, then diet should account for these changes; control the caloric intake on rest days.  Moreover, the pre-race and in-race fueling strategies should be solidified.  These relevant questions should be answered several weeks in advance, as race day is not the time for questions or experimentation. 

Whenever the summer Olympics are in full swing, I challenged my athletes to see how long they can train like an Olympian and take care of all the “off-the-field” elements of their training, such as diet, hydration, massage, and sleep.  If someone is taking running seriously enough to where there is value placed on performance, then more thought can be given to how one’s diet can boost performance, such as adjusting diet for the days with shorter runs or no running at all.  To feel like an Olympian, carry a winning mentality through the entirety of race season and take your diet to a healthier place.  Train hard when it’s time to train; rest hard when it’s time to rest.  You’re not an Olympian, but you can treat yourself like one when peaking.

Train hard!

Mike

Strength Training for a Marathon?

If you're a runner following any type of training program you most likely have strength training (ST) days built into your weekly routine.  At some point you may begin to wonder how much is enough, or too much, or even if/when you should cut ST out of the program as you get closer to your big race.  Let us begin…

First, the principles of Periodization (the guiding hallmark of most training programs) state that the ST volume can be high when you have several months until your peak race, and that you should generally reduce the ST volume in the preceding weeks of your big event (you can use the term "taper" here, though I don't personally use that word in coaching).  So, if we use the Marine Corps Marathon as an example (late Oct), you would pile on the ST and cross-training (XT) in the winter and spring, slightly reduce the volume and intensity of ST and XT in the summer as you increase your run volume/intensity, and then around Oct 1st you would consider drastically reducing your ST workouts so that you are better rested for your key run workouts.  That's the short answer, and a general answer that applies to most non-elite runners (myself included).

One special consideration is whether you have a muscular weakness or imbalance that you're trying to correct through ST or physical therapy.  If so, it's best to follow the therapist's recommendations.  In that case, you may need to follow through with the ST closer to race day, although certainly nothing too intense at that point. 

Another major consideration is your schedule: How much time in the day/week do you have for training/exercise?  If push comes to shove, then 90% of the time you're better off doing a run workout versus ST.  This is one of the main services of DC Running Coach, the time management and mental approach to training.  Ideally, you could do as many ST workouts in the week that your schedule and body can handle, but when things pop up that disrupt your weekly routine then always keep running the priority.

Finally, if you're running a fall marathon you can keep working hard in ST and XT (though ST should get more priority than other XT) until about 4 weeks out.  Keep the ST run-specific.  A good personal trainer or coach should be able to show you what the run-specific strengthening exercises are, as well as how many sets/reps to do for these functional exercises.  If you're into Crossfit and group ST classes, consider pushing them aside in the summer/fall in lieu of more run-specific training.  Get back to the non-specific ST after you've recovered from the marathon.  This is another principle of Periodization, specificity of training.

This blog could go on an on, as I'm a staunch supporter of ST for all runners!  If you have questions/comments, drop me a line and we can chat about your goals and training.  

Here is a related blog about core training, Pilates and yoga and another blog about off-season training.

Train hard!

Mike

Train Like an Olympian!

With the Olympics around the corner, this is a good time to tune-in and watch the events on TV or online, even if it's not the track & field events.  I think you'll find it motivating.  The background stories of some of the athletes are motivating, but simply watching the best athletes in the world compete can also be very inspirational.  Push yourself this summer and make it the best training of your life!  Here is your task: How long can you train like an Olympian?  Meaning, how dedicated can you "Eat Right, Get Lots of Sleep, Drink Plenty of Fluids, and Go Like Hell"? (This is an old quote by Mark Allen that is plastered on the front of the DC Running Coach T-shirts).  

Be tough on yourself this summer.  Watch your diet, get sleep, don't skip workouts.  See what it's like to feel like a pro.  It's a different experience; a unique experience that can be very rewarding.  I don't care how fast you go.  I just want you to be dedicated to a fit, healthy, active, and rewarding lifestyle.  Watch the Trials and the Games and get inspired!  It doesn't mean you have to go above and beyond your current training program, it's just a reminder to be 100% dedicated to the program you are following.

Not everyone can go to the Olympics, but everyone can have the mentality of an Olympian!

Train hard!

Mike  

How to Do the Nation's Tri & Marine Corps Marathon "Double"

 

There will most likely be dozens of DC area triathletes competing in both the Nation's Triathlon and the Marine Corp Marathon (MCM).  Generally speaking, if we follow the principles of periodization and also accept the fact that weather in the Mid-Atlantic region can dictate our training to an extent, the early fall is a great time to hit your peak for triathlon (races stop around Oct 1st).  Similarly, a late fall marathon is in the heart of running weather ("marathon season"), so you can certainly have a great performance at both races if you happen to be in this category. 

The first consideration for training would be to significantly cut down swimming and cycling for the 7 weeks between the two races, and use the base you have already built all year to ramp up your final approach to a marathon with a run-run-run approach.  Of course, this assumes you were doing marathon distance run training throughout the bulk of the year.  If you are a beginning runner, pulling off this "double" may be more difficult, so again, it's imperative that you have been building your run volume all summer or at least putting all of your time into run training (including strength training) in those final 7 weeks.  In reducing the swim-bike volume, or getting rid of it altogether for 7 weeks, there must be acceptance that this is perfectly alright, and that you will not "lose fitness", which is a fear of many non-elite triathletes have.  Professional triathletes can be concerned about losing fitness after a layoff in training because for them every second counts.  You and I don't quite compete at that level, so it's okay to take a break in training (swim-bike in this case).  Besides, the truth is that even the pros take significant breaks like this during the year; it's known as "training smarter, not harder".

I take the time to explain that last point, because it's critical to your mental approach to training exclusively for the marathon for 7 weeks following the Nation's Tri.  If you are signed up for more triathlons in Sept/Oct, then sure, you can keep swimming and cycling, but that also depends on how competitive you're attempting to be in triathlon, as well as what your marathon goals are.  Generally speaking, if you're a beginning runner and it's your first marathon and/or you don't expect to break 4 hours at MCM, I would recommend focusing exclusively on MCM after the Nation's Tri.  You'll be able to train hard for MCM without worrying about "losing triathlon fitness" knowing your next tri isn't for another 4-6 months.

The final consideration is the question, "Doesn't swimming and cycling help my overall fitness to prepare for MCM?"  Yes, it does, but it depends on who you are and how long you've been in the sport.  Swimming and cycling will have a significant impact in improving fitness for a beginning runner, but at that same time, shouldn't that beginning runner be maximizing running and run-specific strength training in the final weeks?  I agree that we shouldn't be running 5-7 days per week unless we've gotten to that point over many, many years, but consider resting the body more in those final 7 weeks as opposed to adding in more swim-bike workouts on your non-running days.  If you are an experienced runner (let's say a Boston qualifier for conversation), then those swim-bike workouts are no longer significantly improving your run performance (you're too fit), so all signs once again point to maximizing your MCM training.

Finally, it's Olympic fever time, so train like an Olympian at some point in the year.  That means maximizing your training and honing in on one event.  I don't encourage this mentality year-round, but therein is the beauty of periodization; it does allow you to focus on one event without being mentally burnt out or physically over-trained.  Gearing up for MCM following the Nation's Tri is a great example.

*Other considerations for planning your race and training schedule throughout the year are addressed in another blog by Mike found HERE.

Train hard (and smart)!

Mike