Smart Coaches Use Coaches

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When it comes to lifting weights and being athletic, I think most men feel like we can do it on our own.

“My high school coach taught me how to lift. I don’t need help.”

(In looking back at what my coaches taught me about lifting… My god… They knew little to none about the subject. And when I look around the gym and see men “lifting,” I think they must’ve had the same quality of coaching I had.)

If we ask for help then we run the risk of looking weak. The ego won’t allow it! Meanwhile, all pro athletes use coaches. If it’s good enough for them then just maybe it’s good enough for you and me.

Hell, I’m a certified trainer and a running coach. Shouldn’t I be able to do it all myself? Apparently not.

Two concepts come to mind:

  1. The more I learn, the less I know. (I think that should be modified a little to “The more I learn, the less certain I am.) And,
  2. Much like the lawyer who represents himself has a fool for a client, the athlete who does his own coaching might have a pretty dumb athlete on his hands.

There’s also this:

Regarding my knowledge:

  • There are things I know,
  • Things I don’t know,
  • Things I know I don’t know,
  • Things I don’t know that I don’t know, AND…
  • Things I think I know but about which I’m wrong!

If you total all that up, then you see that the chances of my being in possession of knowledge is very slim! I have lots of room to screw up. Hence a coach.

I could’ve continued to bumble forward on my own, trying and probably failing to cook up a great running plan. Maybe I could’ve cobbled together a very good performance but I doubt it. More likely I would’ve wasted a bunch of time trying to coach myself. Fortunately, I received wisdom from who-knows-where and I enlisted help.

I hired a running coach and I am very happy with the decision. Her name is Mary-Katherine (MK) Flemming and she’s helping me run smarter, not just harder.

Every time I talk with MK I say to myself, “I didn’t know that!” or “I hadn’t thought about that.” So that’s very good. I feel like MK is coaching me based on sound principles and a throughly thought-out plan. That’s better than me guessing and hoping I’m doing things the right way. It also saves me time to do other things I’d rather do, like write this blog post.

Further, we all like to do what we like to do. None of us are very proficient at doing what we don’t want to do. For example, I want to lift more. It’s easy for me to convince myself that I feel okay, that I’m not too fatigued and that “just a little lifting” will be fine. But my version of “just a little” turns into quite a bit. The cost of lifting more while running is that my muscles ache more, I’m fatigued more often, and my nervous system will fry. Overtraining looms…

(I thought I might be able to simultaneously get stronger in the weight room and become a better runner. I’m not sure how feasible that is. Waaahh…)

MK provides accountability. So important! She treats me like an adult and tells me I can lift if I want to and there will be consequences. My running workouts will suffer and I won’t get the most out of my investment. I hate hearing that!… But it’s true and she’s right.

In short, the benefits and the value of having a coach:

  • She’s an running expert and specialist.  I benefit from her knowledge.
  • I don’t have to struggle and agonize over a plan.
  • My plan is individualized.
  • She’s provides objective eyes and accountability. That is, she tells me what I need to know, not just what I want to hear.

Do you think you know it all? You don’t. If you’re serious about your athletic performance and you’re a fitness expert/coach/trainer/whatever, you would do very well to enlist the services of a coach. Get an expert to help.

I’m Training Like A Mother.

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That title doesn’t make a lot of sense. Or, it does make some sense and that last word denotes something that shouldn’t be said in polite company.

What I’m really saying is that I’ve connected with a running coach. Mary-Katherine (MK) Flemming, an RRCA-certified running coach, reached out to me after my last blog post. She’s a mom who trains moms. Other than being a humanoid-type creature with two arms, two legs, and a head, I may not be her standard client/athlete. I’m not sure who/what I had in mind for a running coach but I probably wasn’t thinking about joining a mom-related sort of organization. Call me a backward chauvinist caveman—but what can I say?—my brain just wasn’t tuned in that direction. I’m very glad I kept an open mind though.

We talked and I was very pleased and impressed with what she had to say. I respected and admired her intense curiosity about running, management of planning, strength training, rest & recovery, and how to coach dedicated runners who also live normal lives. MK, like me, has been through various setbacks to her running career yet she persevered. I was excited to see someone who shares my passion about physical activity and performance. You can read about Mary-Katherine’s background and credentials here.

Further, she was able to answer all my questions and she helped me realize there were a lot of questions that I’d never thought to ask. Questions such as:

  • How does one incorporate both road and trail running when training for trail races?
  • How should runs be progressed based on heart rate? (She’s very much into HR training.)
  • How does one manage biking, hiking, and weight training while running?
  • I’d read Steve Magness’ Science of Running and I wanted to talk with a coach who was familiar with those methods. She follows his work and spoke on his methods..

Heart-rate training is a cornerstone of MK’s training plan. You can read about her approach here and you can hear her discuss heart-rate training here. Her training approach is influenced heavily by Coach Phil Maffetone. The essence of the strategy is that by spending a lot of time training at a fairly low heart rate (determined by this formula), you train your engine to burn fat for fuel and you build a significant and broad aerobic base. A strong aerobic base then allows for trainees to better develop anaerobic power and speed, avoid injury, and ultimately race their best.

I’m about a week into the plan and I feel good. If I hadn’t had the experiences that I have, then I would say I’m surprised at how easy the runs have been thus far. It seems that a lot of us runners need to ease down a little, run a bit slower and rest more. MK discusses this interesting and very common phenomenon in this podcast interview.

I’ve seen similar challenges with some of my clients. For some of us, sweating and picking up heavy things is fun and we love it.  We plan our day around or workouts. Or weekends feature extra long bouts of exertion. Even our vacations are built around strenuous activity which we enjoy.

But rest? That’s a tough one. We think that if we don’t lift/run/ride/swim enough then we’ll get weak and fat. The truth is that we CANNOT get stronger/faster/better if we don’t rest enough and recovery adequately. This is one huge reason to employ a coach. You may think you can do it on your own, but very often professional help is absolutely a great investment. To learn more about employing a coach, check out the training programs of the Train Like A Mother Club.

 

Sport Metabolism Testing at the CU Anschutz Health & Wellness Center

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Doing my best Bane impersonation. Might be good for Halloween.

I’m currently training for some road and trail races. Part of that training process is running at different paces to elicit various training effects. Those paces are built around such factors as the aerobic threshold and the lactate or anaerobic threshold. (The definition of those terms are beyond the scope of this blog post. To understand them I suggest you read this from endurance coach Joel Friel.)

Up to this point I’ve used pre-made running plans such as the Run Less, Run Faster and the Hanson’s Marathon and Half-Marathon Method. Those books prescribe paces based on 5k and 10k race finish times. From those race times it’s possible to

I bet its hard to run in that coat.

The Batman villain Bane. I don’t know what his VO2 max is.

predict race finish times of distances up to the half marathon and marathon. Along with race finish times, training paces for speed, tempo, and long distance runs are also derived. I’ve discovered

those training paces, particularly tempo run paces, are too fast for me. Rather than blunder around trying to solve the problem by myself, I sought help.

Testing at Anschutz

A few days ago I visited the sports performance lab at the Colorado University Anschutz Health & Wellness Center in Denver. I underwent the sport metabolism assessment. The test started with a 12-minute warm-up on a treadmill that went from walking to jogging to slow running and running up to a 9:10/mile pace. That was followed by a five-minute rest. (The test conductor explained the whys and hows of the warm-up and rest period. I won’t go into all the information but now I use that process before all my runs. Essentially it enables me to perform better.)

The fun began after the rest period. I ran in two minute intervals. Speed was increased after every two minutes. This process was repeated until I was nearly blue in the face and I couldn’t run anymore. It took about 12 or 14 minutes to hit my limit.

As you see in the pictures, I wore a mask connected by a tube to

Running & bleeding

Running & bleeding

a computer. The computer measured my O2 intake and CO2 expiration. This gas analysis allowed us to see at what paces my aerobic and anaerobic thresholds exist.

Not only did we analyze my breathing, but we also analyzed my blood via a finger prick delivered near the end of each two minute stage. I can’t tell you what joy it is to combine bleeding with intense running…

(For cycling performance testing, the same test is done on a type of stationary bike.)

What did I learn?

I NEED TO SLOOOOW DOWN.

From my speed workouts to my tempo runs to my long runs I should run slower. Running faster isn’t just about running faster — and I knew that! Countless running articles and books preach the idea and I thought I had it figured but I was wrong. The big points and the factors that need improving are these:

Fat metabolism:

I need to spend 80% of my time running for base endurance. In this zone, I use mostly fat for fuel. This works out to a pace of about 11:30/mile. Prior to the test I thought this pace was about 10:00 to 10:30/mile. The good news is that an 11:30 pace is really easy!

Anaerobic Threshold:

My AT occurs at a 7:45 pace. I should be able to maintain that pace potentially for a full marathon. But right now, when I hit my AT I crap out quick! I need to gradually nudge my ability along. If I run at or over my AT (which I have been doing) then I overwhelm my ability to function at that pace. So now my tempo runs are 9:10/mile.

Anaerobic training:

This is speed work and this is where I will improve my VO2 or my ability to utilize oxygen. The pace for this work is 8:40/mile. I had been running my speed work at about 8:00/mile.

What else?

First, the idea that I can get my tempo/race pace down to 7:45/mile is fairly exciting to me. It means I might be able to hit a 3:30 marathon! That’s a powerful motivator for me. All the slow miles I’ll need to put in won’t be done aimlessly.

I’ve said it for the past few years and I’m saying it again: I need to work with a coach. I’m a certified running coach but it’s not something I practice much. As the saying goes, “The lawyer who represents himself in court has a fool for a client.” I need an objective set of eyes on me. A good coach can adjust my training schedule where a book or a pre-made running plan cant. It makes sense to work with someone who coaches runners on a regular basis. I am considering several resources:

Off-Season Part II: What Does It Look Like?

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As I noted in my prior post, I’ve engaged in a lot of fun and challenging physical activities. Now it’s time to step back a bit and rest.

Effective training is made up of peaks and valleys. Training and rest are flip sides of the same coin. Rest must follow training in order for adaptations and progress to take place. The more extensive, prolonged and/or intense the training, the more rest is needed. Here’s an outline of how I plan to conduct my off-season.  (It’s not technically a full season, btw.)

Short-term plan

Week 1:

  • No running.  None.
  • Only easy bike rides: to/from work, maybe 1 or 2 easy road rides, no mountain biking
  • de-load week from lifting: This is week 4 of a 4-week block. I’ve been lifting 4 days/week; this week will probably be just 2 at the most. I’ll do some variations on the lifts I’ve been doing. Workouts will be short. Less will be more.
  • Prioritize sleep.

    Week 2:

  • To paraphrase a friend’s take on off-season: If I feel like it, I’ll do it. If I don’t feel like it, then I won’t.
  • “It” being anything from road/trail running to road/trail riding to hiking to whatever else there might be.
  • Start a new 4-week lifting block. This will involve hard work but since my riding and running will be reduced, I’ll still be resting to some degree.
  • Continue to prioritize sleep.
  • Weeks 3-4:

  • This will take me to the end of October.
  • Continue lifting
  • Some mountain biking
  • Some trail running
  • No real planned training beyond the lifting schedule
  • Ski season comes up soon.
  • Feasting/gluttony season is also waddling my way.

Beyond one month:

We have a big trip coming up the first week in December. It’s a scuba diving and other-fun-stuff trip to the Caribbean island of Dominica. Since it’ll be a beach gig, the wife and I want to look our best in swimsuits and such.

The real challenge is that my wife and I are in fairly good shape. We don’t need to lose much fat. Our big-picture eating habits are mostly very good. We exercise very regularly and we have a consistent, healthy sleep routine. There aren’t any big, bad habits we need to change. Thus it’s small details we need to mind. Here are some thoughts:

  • We’ve given up booze except for my birthday and Thanksgiving.
  • The only sweets we’ll have are following a significant (minimum 2-hr) physical effort such as a ride, run or strenuous hike.
  • It’s probably a good idea for me to give up peanut butter. It’s probably a little too easy to eat. Further, that it’s ground up makes the calories easier for my body to access than regular nuts.
  • Maybe consider giving up dairy?
  • As December approaches we will likely cut the carbs a good bit, and up the protein, fat and vegetables.
  • It’s very easy during this off-season situation for weight to creep up. With all the training I was doing this summer, I needed to eat a lot and I could eat a lot without any consequence. Now I plan to lower my activity level but my nervous system will still want to eat like I was during the summer. Thus…
  • I’m trying out the Eat This Much app to help me plan meals that correspond to my needs. This helps bring awareness to my current habits so I can tweak them in the right direction.
  • I need someone to take my body comp.
  • The current lifting scheme should help add muscle.
  • I’ll gradually resume significant endurance activity which should contribute to reduction in body fat.
  • Review my Precision Nutrition text to figure out else I need to do.

 

 

Training Both Ends of the Spectrum: Strength & Endurance

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For years I’ve been faced with a question to which I have yet to find the answer. The more I Iook for the answer, the louder I hear the question, and that is this:

Which do I love most, strength training or endurance training? Do I love lifting heavy stuff or spending hours running and biking? It’s as much of a question now as it’s ever been.

The truth is I love both activities. I love to lift weights and I love endurance activity. I can’t choose one. Periodically my interest swings more to one or the other but I have yet to find a way to de-emphasize one and specialize in the other. Why does this matter?

Concurrent training likely causes some conflict at the cellular level in terms of trying to achieve gains. That is, lifting a lot may interfere with endurance adaptations and significant endurance work my inhibit strength, power and muscle-growth adaptations.

From what I’ve come to understand, aerobic conditioning seems to inhibit gains in strength, power and muscular hypertrophy more so than the other way around. As regards endurance performance, carrying around extra muscle mass makes running and biking more difficult—especially when going uphill.

(Want to read more about this? StrengthandConditioning.com has a good discussion of research on the topic titled Should we avoid concurrent training to maximize hypertrophy?)

If nothing else, I often feel like a party of one. Sometimes it seems like I’m the only person who is enthusiastic about both lifting for five reps and under as well as suffering, sweating and panting for over an hour. I don’t meet many others who share my enjoyment of both types of activity.

Because of all of the above, I’m excited about an ebook from Juggernaut Training Systems called the Hybrid Athlete. I’ve been following a sample program from the book for a couple of weeks now and I’m enjoying it. I’m lifting more than I have in a while and at the same time I’m running, biking, and hiking a lot.

There are several different sample programs but it’s not a book of cookie cutter workout templates. The book discusses the underlying mechanisms at work during both strength and endurance training.

Most important, this book discusses recovery and the need to strategize lifting and endurance workouts. For someone trying to train hard on both ends of the exercise spectrum, managing recovery is crucial. Thus, there are ways to train for strength while resting the endurance systems and vice versa such that the athlete won’t be overwhelmed, burned out, and possibly injured. The Hybrid Athlete discusses all of this.

Finally, what makes me respect this work is that the writer, Alex Vada, has walked the walk. He’s competed in Ironman traithlons as well as put up impressive numbers in the power lifts.  He’s relied on academic learning and experience in the gym, on the road, and in the pool to develop this book.

Follow this link to learn more about essentials of the hybrid athlete training.

 

 

Hiking the Maroon Bells – A Training Plan

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My wife, our friend, and I recently completed a big hike, known as the Four-Pass Loop in Colorado’s Maroon Bells Wilderness. That part of Colorado is a truly world-class mountain wilderness. Mention “Colorado,” and most people will conjure images of this place in their minds. The scenery is as dramatically breathtaking as as anywhere on this planet. We were surrounded by massive 14,000 ft. peaks, high alpine forest, natural mountain lakes, and waterfalls. It’s difficult to describe how spectacular this trip was. I highly recommend it to anyone with a taste for outdoor adventure. Just be prepared. This trek was not a casual, easy jaunt.

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Crater Lake and the Maroon Bells looming behind.

The hike covered about 28 miles (Mileage varies depending on where you enter the loop.) and crossed four high-mountains passes each one above 12,000 feet. We took 2 nights and about 2.5 days of travel to get the job done.

Snowmass Peak and exquisite Snowmass Lake.  Trail Rider Pass is way up to the left.

Snowmass Peak and exquisite Snowmass Lake. Trail Rider Pass is way up to the left.

We carried about 30 lbs. of gear and food on our backs. The pack weight plus the elevation and the frequently very technical rocky, rooty terrain made this trip especially challenging. I’m happy to say that while it was by no means an easy task, I felt good, strong and entirely up to the event. I was pleased with my conditioning for the trip. Here are some notes our my preparation.

Specific hike training: Hike!

As I’ve said before in this blog, the best way to prepare for a specific event is to do the event. In this case, we planned to hike anywhere from 6-10 miles per day, over high mountain terrain, with heavy packs. Thus our training consisted of several long hikes with loaded packs. In addition to weekend hikes, we spent several weeks wearing our packs during daily walks with our dog. The idea being that we needed all the time we could get wearing loaded packs. We might’ve looked odd walking the streets in big backpacks, but oh well. Let that be someone else’s concern.

To be clear and emphatic: The best training for hiking, is hiking.

This is me doing my best impression of a hiker on Buckskin Pass.

This is me doing my best impression of a hiker on Buckskin Pass.

 

I’ve been running and cycling for most of the year. I believe both activities have helped provide me with the type of cardiovascular ability to sustain multi-hour hiking at high altitude.

Going back to the idea of specificity, trail running is a close relative of hiking and is a clear choice of exercise for hike preparation. Trail running seems especially effective at preparing not only my heart and lungs but also my feet and ankles for the demands of extending hiking. Walking and running over uneven ground requires the feet and ankles to move through a galaxy of angles and it’s a great way to fortify those lowly and under-appreciated appendages.

The muscles of hiking and weight training

Marching uphill is especially demanding of hip extension and the requisite muscles, particularly the glutes and hamstrings. In contrast, hiking downhill requires strength and endurance of the quads and control of the pelvis by way of the hip abductors. Lost balance and a nasty fall may be the price for poor pelvic control.

With these ideas in mind, I’ve spent much of the spring and summer doing exercises such as lunges, split-squats and step-ups. Those exercises seem very effective for addressing the demands of hiking.

I particularly like what I call offset lunges, split-squats and step-ups. These are done by holding a kettlebell or dumbbell on one side of the body, thus creating an asymetrical, offsetting effect which presents different demands than a typical squat or deadlift.

If we look at real life—particularly hiking—it’s rare that we’re balanced evenly on two legs while working against a load that’s distributed in a symmetrical way on us or against us. So I believe that exercises in which one leg is doing more/different work than the other while the forces of gravity are applied in asymmetric ways are very valuable. (Not that more conventional, symmetrical exercises aren’t of value.) Here are some of those exercises:

I also started deadlifting several weeks prior to the hike.  Even with a properly fitted pack, there is a lot of weight and work going through the back and hips. I knew I’d be putting on and taking off a heavy pack and I thought a deadlift would help prepare for that task.

Upon review, I believe a back squat or a good-morning might be superior to the deadlift in that each of those exercises put weight on the back, thus resembling a loaded pack on the back. (See, symmetrical exercises are good too!)

The future

I’m contemplating running the 4 Pass Loop. Others do it (Read some accounts herehere, here, among others.) and though it’ll be a fairly massive bite to take, I think it’s in the realm of possibility for me. I was very happy with the speed with which I was able to move during the hike. I’m thinking of what it would be like with a lot less gear, lighter shoes, etc. I think it’s feasible. So I ordered my first running vest and I’m contemplating what I’ll need to pack into it. The big run might happen next year…

 

Notes on the Triple Bypass: Riding, Descending, & Managing Fear

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I recently completed the famed and fabulous Triple Bypass bike ride. The route went from Evergreen, CO to Avon, CO in about 120 miles. It took me about 8.5 hrs to complete the ride and I felt good. I’m not sure there’s any way to make a ride like this easy but adequate training makes it a very reasonable journey.

You're not Eddy Merckx.

You’re not Eddy Merckx.

Ride lots: climbing

A journalist once asked the great Belgian cycling champ Eddy Merckx to give advice to young cyclists. His reply: “Ride lots.”

That answer embodies the best way to prepare for a big bike ride. In athletic training, the specificity principle means that if we want to be prepared for a thing, then we better spend a lot of time doing that thing. If I want to be a strong cyclist then I should spend plenty of time on the bike. Swimming, running, yoga or weight training probably won’t do as much for my cycling ability as cycling will. Thus, I pedaled a lot.

Since the Triple involved riding in the mountains, I rode in the mountains. I trained from early May to the first week of July. I averaged 100 miles per week. Most of those miles came from two big rides, one on Tuesday and one on Saturday or Sunday. I also did sprint intervals on Thursdays. Other rides were short, slow and easy. I ran sporadically and squeezed in about one, maybe two weight workouts per week.

Besides simply climbing, I did a lot of climbing intervals. These weren’t highly organized. They were mostly fartlek-type workouts in which I would ride very hard for anything from about 30 seconds up to several minutes during a climb, then back way off, ride easy, then repeat the process. My sprint interval workouts were similar.

(Many such workouts are more highly organized They usually consist of timed work/rest intervals such as 1 minute of work to 2-3 minutes of rest. I didn’t feel the need to be so precise.)

I was pleased with my performance. I felt strong during the climbs. I passed a lot of people and I was passed by only a few. (The Triple isn’t a race, but I still pay attention to such things. My bet is most people do too.)

Ride lots: descending

What goes up usually must also come down and riding in the Rocky Mountains means there are many fast downhill rides. I have been witness to some incredibly fast descents by people who appear to be fearless. I am frequently in awe of the downhill skills of some of my fellow riders. I’m a bit more cautious and hesitant than some people. I want to go faster downhill though. I want to be a better descender. I figure if others are so comfortable with gravity then so too can I.

There’s no one magic way to descend fast. Like any skill, it takes mindful, frequent practice. I watched videos, read articles, and then went out and tried to apply what I learned.

There are numerous articles and videos on going downhill efficiently. I found this article, Descending, to be very through and useful. Among the many videos I watched, I got some good information here:

(A note on braking while descending: I’ve always heard that I should brake early, scrub some speed, then lay off the brakes as I go through the turn. The Descending article discusses why braking should occur up to the apex of the turn. It’s worth reading. Also, the video discusses how to use the front brake differently from the rear brake. All of this was valuable info to me as I worked to improve my descent. I tend to use my brakes as described in the article, and I’ve been laying off the front brake if I feel the need to reduce speed further while turning.)

With the idea of specific training in mind, it’s clear the only way to get better at descending, was to descend. I practiced a lot and I stayed mindful of the skills I was developing.

Fear & learning

Riding a bike fast down a mountain can and probably should cause a bit of fear in a normal human brain. It definitely does in mine. The fear must be managed. It probably can’t be eliminated. I must live with it.

Whether it’s cycling, skiing, or the trumpet, Effective learning can’t happen in the presence of overwhelming fear. Too much fear causes us to revert back to old habits, clamp down, tense up and freeze. At best it means no new skills are gained and we stay frightened of the task at hand. At worst it can mean catastrophe and maybe severe injury. Thus, only through gradual exposure to faster speed, greater lean angles and tighter turns could I build my downhill skills.

My process was one in which I gradually took (and continue to take) a little more risk each time I descended. I worked on my position, braking, and leaning the bike every time. I worked to keep my fear in check. The result is that I’ve become faster and more comfortable on the downhills. I never made any great leap forward but rather I made gradual progress which I expect will continue.

Regarding fear in sports training, I found a very worthwhile articled titled Learning from athletes in extreme sports – know and use your fear to improve performance (and achieve more for yourself). I like this:

During a recent coaching conversation, a World Cup Mountain Bike racer described how, if he was in touch with a sprinkle of fear, he would execute his ride very well. If he didn’t have this feeling, he might be a bit more sloppy in his riding, make mistakes or choose less effective lines.

These athletes are in touch with their fear and they know it well. I believe that there is a strong link between how well an athlete knows their fear and their success. The better they know it and can work with it, the more they’ll achieve.

Thus far I feel I’ve made respectable progress in going downhill. I’ve been moving faster through turns than in the past. I wasn’t the fastest descender in the Triple but I felt I kept pace with plenty of other people. The process will continue.

Colfax Marathon 10-Miler (A Late Update)

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The Colfax Marathon, half-marathon, 10-miler and marathon relay happened on May 15 and here’s a quick update on things.

A good cause

I ran the 10-Miler to help raise funds for The Gathering Place which is a Denver shelter for homeless women, their kids and the transgender community. I’m very pleased and grateful that a total of $2343 was donated by my tremendously generous friends, family and clients. My original goal was $2000 and I’m thrilled to have gone over that goal. It’s all going to a very good cause that helps a vulnerable segment of my city. I look forward to helping The Gathering Place again in the future.

Race results

Here’s the rundown of the numbers:

Post-race nonsense and a medal.

Post-race strangeness and a medal.

  • Net time: 1:21:36
  • Pace: 8:09/mile
  • Overall place: 81 out of 1014 runners
  • Overall men: 52 out of 325
  • Division, Men 40-49: 11 out of 77

I won’t be winning any ribbons or prize money any time soon, but I’m very pleased with those results. Eight minutes per mile was my most optimistic hoped-for pace. This was on a course that started downhill and ended uphill. In three of my last four miles I averaged just under 8:00/mile. That’s pretty decent, I think.

Several things went well. First, it was a cool, cloudy day. Heat dissipation is a massively important thing for good running performance. I’m about 200 lbs. so I generate a lot of heat and I need all the help I can get.

My training went well. I ran the most I’ve ever run over the winter. I built a plan based loosely on the Hansons Marathon Method. I did speed work one day a week, tempo work on another day and a longer run on the weekend. In between those main workouts I was typically running shorter slower runs to build my aerobic abilities. These short/slow recovery runs were vital! They weren’t “junk miles.” They had a purpose which was to condition my aerobic energy system. I think it’s likely that more such running will help me be faster in future races.

I tapered the week before the race by cutting distance but I kept some of the intensity of the speed and tempo work. I replaced some of the runs with bike rides as well.

Finally, I believe I did a good job of maintaining a sensible pace at the beginning of the race. It’s always easy to launch out of the gate, run too fast, then crap out in the second half of a race. That didn’t happen. I ran within my limits and I was able to put on strong finish.

What I love about running is that there’s always room for improvement. There’s always an opportunity to do better than last time. Some time (sooner rather than later I hope) I’m going to enlist a running coach to help me get better. I’d love to run a sub-8 min/mile 10-miler or maybe half-marathon.

Charity Fundraising Via the Colfax Marathon 10-Miler

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I am very fortunate to be able to live a safe, secure, healthy life with supportive people around me. I want for very little and I have a lot for which to be grateful. Many others in this country live in far less desirable conditions than I. In May, I’ll get do something that I enjoy (running) and help people who are in need.

The Gathering Place

The Gathering Place is Denver’s only daytime drop-in shelter for women, children and the transgender community who are poor or homeless. TGP also offers a wide variety of services to this vulnerable population. I was contacted recently by TGP employee Juliette Lee to see if I’d be willing to run the Colfax Marathon on their behalf as well as do some fundraising for them. I said, “yes.”

I think I’m like a lot of people in that I know I should and I could do some charity work. For all sorts of lazy reasons it seems that at the end of the week/month/year I haven’t done much. Thus I’m very pleased that the process has been made easy for me.

I will be running the 10-mile race on Sunday, May 15. I hope to raise a minimum of $1000 in donations. Contributions will help support the following services:

  • Betsy’s Cupboard: Members may receive 25 lbs of food per month as well as toiletry and hygiene items.
  • Bridget’s Boutique: TGP’s clothing bank features items for members donated by the community.
  • Showers
  • Laundry
  • Phone access
  • Mail access
  • Physical & mental health services
  • Family program: Our Family Program provides a safe and fun space for children under 18 to be while at The Gathering Place. Staff also provides resources and referrals specifically targeted to families.
  • Housing stabilization: TGP’s only case-managed program, our Housing Stabilization Advocate works with members seeking long-term, sustainable housing options.
  • Nap room: 6 beds are available for napping on a first come, first served basis. Clean linens provided.
  • Community resources: The 1st Floor Resource Desk is a great place to learn about wider Denver Metro area resources. If what you are seeking is not at TGP, our Resource Advocates will do their best to connect you with where you need to go.
  • GED classes: The Education Classroom hosts GED Class twice a week and holds on-site testing periodically.
  • Job readiness: TGP’s Job Readiness program offers support with résumé assistance, interview prep, and job seeking.
  • Computer lab
  • The Card Project: Members create original artwork to be sold as greeting cards at TGP and by local businesses. Seventy-five percent of each card sale goes back to the artist.
  • The Writer’s Group: The Gathering Place has two writer’s groups that meet weekly on the 3rd Floor – one for technical writing and one for creative writing.
  • Knitting & crochet
  • Open art: Open Art time gives members freedom to explore creative self-expression and experiment in a variety of mediums.

Please help

I’m asking for your help. If you want to donate then a suggested minimum amount is a $20 pledge ($2 per mile.) You can follow this link to my donation page. Any donation you can provide will be greatly appreciated.

Thoughts on Ski Conditioning

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The big running season is over and now the snow is falling. It’s almost time to put the sticks on the feet and slide down a mountain!  Fun on top of fun! It might be a good idea to prepare myself as best as I can before I get out there. Here are some thoughts on how I might do that. Maybe they’ll help inform your own ski conditioning strategy.

Exercises should look a lot like skiing.

  • Some sort of squat should probably be employed, but a conventional barbell front or back squat may not be adequate. I discuss more of my thinking on this here and here.
  • Tri-plane movement must be considered. For example:
    Look at those joint angles. That is no mere squat.

    Look at those joint angles. That is no mere squat.

    • My hips will go back and forth between flexion + internal rotation + abduction on the downhill leg then more flexion + relative externall rotation + adduction on the uphill leg. The hip, knee and ankle joints must move well and the corresponding muscles must lengthen and contract repeatedly.
    • In addition to that hip movement, my thoracic spine should stay aimed downhill so I’ll be doing a lot of rotation through the trunk. Like the leg muscles, my trunk muscles must be able to manage the repeated loading that will happen.
    • I need adequate range of motion and control of that range as I move downslope.

Energy system conditioning

Good movement is massively important to good skiing. Adequate stamina is also a major consideration. I want to be able to last for a while and be able to have fun all day. If I fatigue too soon then it’s likely my movement skills will be compromised and I could get injured.

I have a good base of general endurance but I need to make it a bit more specific to skiing. A typical ski run involves powerful turning and management of variable terrain, sometimes for several minutes. Then I rest on the chair lift for several minutes and do it again. This cycle may repeat itself for several hours. Also, alpine skiing involves a lot more knee flexion/extension compared to running. My quads typically bear the brunt of all that knee movement so I’ll need to condition them appropriately. How will I do that?

Ski circuits

My plan is to put together several exercises that will target the muscles and movement patterns that are vital to skiing and I intend to them at a pace and for a duration that affects the appropriate energy systems. Here are some examples:

My most recent workout put together some conventional strength exercises and put them together with some ski-specific exercises in a super-set. It went like this:

Super-set 1

  • barbell clean + front squat: 1+5 (did as many reps as possible on the last set); two warm-up sets
  • pull-ups: 7 reps
  • 1-leg pivots aka balance reaches x 10/10 reps to each side; An example:
  • Repeat 3-5 times as fast as possible.

Super-set 2

  • Bench Press: 5 x 3 sets (did as many as possible on the last set); two warm-up sets
  • Various 3D jumps with the ViPR x 20 reps; Here’s an example of one version of the exercise using a sandbag instead of a ViPR:
  • Repeat 3-5 times as fast as possible

Super-set 3

  • cross court sprints on the basketball court x 4
  • odd-angle medicine ball squats; something like this:
  • Repeat 3-5 times as fast as possible.

There are lots of possibilities out there!