To fully understand the nature of this experiment let's start with a quick look into how I have trained during the last few years: I was a high-ish mileage runner (for a recreational runner), logging 60-70 miles a week over 6-7 days of running. I incorporated core work sporadically and often ignored my coach's instructions to do drills and strides within my workouts due to lack of time or proper facilities. I also was happy to do the bulk of my speed work on my treadmill: I'm comfortable in that environment and as someone who never ran on a track until adulthood I've historically found the track to be daunting. (Yes, I just admitted that I was intimidated by a rubber oval. Silly, but true.)
But then a few things happened: first, it occurred to me that I probably wasn't going to hold onto my top end speed forever and that I needed to get my act together if I was going to set any more PR's. (I just turned 41.) Second, I got injured. And I remained injured for four long, boring, excruciatingly painful (at times), frustrating months. As a result of these factors, when I was finally able to return to running I made a very conscious decision to step outside of my comfort zone and shake up my training in hopes of kick starting my speed, staying injury-free and hopefully achieving some of the goals I've been (not so secretly) holding onto.
Basically, as I returned from injury in late April and early May the plan was this:
1. Lower mileage. I built my mileage back up more slowly than I ever have post-injury and I'm now topping out in the mid-40's at best. I run 5 days a week now.
I swam so much that I destroyed this swim suit in less than 4 months! |
The tools of my core and strength training routine: stability ball, medicine ball, wheel, rubber band and airex mat. |
mid core-workout with Ellen. Laughing is a workout, right? |
4. PT exercises. I do these in conjunction with my core work and they take 10 to 20 minutes. My injury was having a hard time healing due to the classical runner's woe of weak glute medius so I was prescribed a series of injuries to help with that. Since every single injury I have had in the past few years has in some way involved my weak flute medius it finally sank in that I should probably just do these exercises all the time. Who knows...they may help me avoid some injuries in the future!*
5. Drills and strides. And not just when I feel like it but every time my coach writes them into my workout. These take about 15 minutes and I do them between my warm up and my track and tempo workouts and after my long run. Drills help teach proper form, strengthen muscles and connective tissue and provide a dynamic warm up. Strides help train the neuromuscular system to run faster. Who wouldn't want those benefits?*
In Chapel Hill, even the track is Carolina Blue! |
7. Finally, I switched up my nutrition. I'm still a huge fan of my LUNA and Clif products and they are heavily featured in my new plan but I have added UCan and an Osmo product into the mix. In the past I used to train on either an empty stomach or on a single LUNA bar. Post-workout I would eat when I got around to it. Sometimes that was right away, sometimes it was hours later. And I actually wondered why I was having a hard time recovering from workouts?!?! I was making the mistake of listening to my hunger cues and, unfortunately, running actually decreases my appetite for a couple of hours. (Not so with swimming!) The change here has been really quite drastic. I now consume a bottle of UCan one hour before any of my hard workouts: track, tempo or long run. If it is going to be extremely hot out I also drink a full bottle of Clif electrolytes with a scoop of Osmo pre-load hydration. I use the same nutritional prep before races, but I also add in a Clif shot espresso gel 15 minutes before the race. The change in my ability to hold my paces has been nothing short of astounding. My energy really just doesn't drop off...it is actually a little freaky. The first time I tried this combo I thought it was a fluke, but week after week during my workouts I found the same results. I honestly still do not fully understand how its all working but its phenomenal to feel so good throughout my hard efforts that I am sticking to it!
As for post-run and race nutrition, I consume another bottle of electrolytes and a LUNA bar as soon as I can after my workouts. This actually stimulates my appetite so I am much better about following up quickly with a healthy meal. Sometimes "healthy" gets swapped out for a BLT or a milkshake, but I do try to keep things balanced.
As for post-run and race nutrition, I consume another bottle of electrolytes and a LUNA bar as soon as I can after my workouts. This actually stimulates my appetite so I am much better about following up quickly with a healthy meal. Sometimes "healthy" gets swapped out for a BLT or a milkshake, but I do try to keep things balanced.
So there you have it! That's a lot of change, right? The obvious next question is - did it work? Well, in the interest of not making your eyes glaze over too much, you're going to have to wait for that. The second half of this story will be posted later today or tomorrow...so check back!
* I want to address why I am not detailing exactly what core work, strength work and drills I do in this post. While I am a NASM-certified personal trainer and a USATF-certified Level 1 coach, I think that this medium, blogging, is a pretty awful place to dispense detailed training advice. I simply don't feel comfortable posting the exercises I am doing here out of concern that someone will read about them or see photos and then perform them incorrectly. It is very important that core, strength and drill movements are performed with correct movement patterns; if not they can cause more harm than good. That said, if you are a local friend reading this and want to talk in person about what I've been doing I am more than happy to meet with you!
* I want to address why I am not detailing exactly what core work, strength work and drills I do in this post. While I am a NASM-certified personal trainer and a USATF-certified Level 1 coach, I think that this medium, blogging, is a pretty awful place to dispense detailed training advice. I simply don't feel comfortable posting the exercises I am doing here out of concern that someone will read about them or see photos and then perform them incorrectly. It is very important that core, strength and drill movements are performed with correct movement patterns; if not they can cause more harm than good. That said, if you are a local friend reading this and want to talk in person about what I've been doing I am more than happy to meet with you!
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