Weight Training for Running

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Research supports the use of weight and plyometric (jumping) training to aid running performance. Read all about it here, here, here, and here. I lift and jump about twice a week. I expect specific outcomes from the exercises I use. This is a discussion of my strategy.

Plyometrics

In running, the muscles and tendons act as springs. As the foot hits the ground, the muscles and tendons of the feet and legs lengthen and store energy from impact. The stored energy is then released, propelling the runner forward through the gait cycle. (The Achilles tendon is an especially powerful part of the SSC equation.) This process is called the stretch-shortening cycle (SSC.) Plyometric training is a way to build stronger springs. There are many plyometric exercises to choose from. I use two exercises.

  1. single-leg hurdle hops: This consists of hopping over six low hurdles as quickly as possible. I try to land and balance in control on the very last hurdle. I rest then hop back on the other leg. I accumulate 50-70 contacts on each leg.
  2. two-leg pogo hops: This is a new drill for me. It’s different from a two-leg jump. I pull the toes up toward the shins when I’m in the air. I slap the ground hard on impact—using only the ankles—while keeping the knees nearly locked. I do 10 reps (20 foot contacts) x 5-7 sets for 100-140 total foot contacts.

Key strength exercises

  1. Calf raises: I worship at the altar of lower leg strength. I’ve been injured there and I want armor the lower legs against injury.  A calf raise is a great catchall for not only the calf muscles but the foot muscles and tendons too. Twice a week I do some sort of calf raise or jump rope. I work high weight/low reps and moderate weight/moderate reps.
  2. Step-up: I’m a trail runner so I step up. A lot. I’ve also had cramping issues in my adductors. My strategy for cramping is to a) go right at the cramp-prone muscles and make them stronger, and b) strengthen the supporting muscles so the cramp-prone muscles will have more help doing their job. This exercise does both. I work 5-10 reps typically for 2-3 sets.
  3. Various lunges: Running and lunging are biomechanically somewhat similar. They work the hip adductors, abductors, quads, and glutes very well. I lunge forward, sideways, and I rotate left and right to lunge. This is one of many lunges, the offset lunge.

4. Leg curl: Cramps have been a problem in my hamstrings too. This exercise should help strengthen the hamstrings appropriately. It’s also a good glute exercise. I’m able to do almost 20 reps in the single-leg curl. That’s a little high for strength work. I need to find a way to weight this exercise but I’m not sure how…

Other strength exercises

I consider these exercises less vital to running but useful nonetheless. First and foremost, I enjoy lifting. I also like to stay generally strong and resilient and I want to maintain my lifting skills.

  1. Back squat: I like to squat. Squats build general total-body strength. I work up to three heavy sets of three reps. This keeps me from being very sore and doesn’t overstress my nervous system.
  2. Incline press, standing press, or dips: I like to maintain some general upper body pushing strength. I work various rep ranges from 3-10.
  3. Pull-ups: Same as above.
  4. Ab wheel rollout: It’s one of many good ab exercises. I do two to three sets of 10-15 reps.
  5. Hitting the heavy punching bag: I’ve done a little boxing training with another trainer and I watch boxing videos. Hitting the heavy bag, throwing combinations, and doing something very different from running is a lot of fun.
  6. Road cycling and mountain biking: I’m a cyclist! Gotta pedal the machines sometimes. I’m happy if I get two rides per week.

When to lift?

I get the lifting in when I can fit the lifting in. I aim to lift twice a week. I prioritize the calf work and the plyometric work as I believe those are the most important to my running. Running, work, and other responsibilities dictate that some weeks I may only get one day of lifting in.

A common phrase among coaches is, “Make the hard days hard and the easy days easy.” Thus, I try to lift on the hard running days, which are Tuesdays and Thursdays. The problem is I feel better when I have 48-72 hrs between lifting sessions. That means I often lift on easier days. I typically try to do plyometrics on easy days. Plyos should be done in a non-fatigued state. On some lifting days, I feel tired or sore from running, or I may not have time to do everything, so the workout may consist of only one or two exercises for one or two sets. Other days, I feel great and I have plenty of time so I get more work done.

In the grand scheme, I’m more concerned with being consistent, and less concerned about following a precisely perfect schedule. Brad Stulberg has good thoughts on consistency:

 

Training Update: 10 Days Until Behind the Rocks

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I’m running the Behind the Rocks 30k in Moab, Utah on March 23rd. It’s my first race of the season and my first race since my calf injury last year. I’m happy to report that all my parts feel strong. I’m pleased and proud to have overcome the problems from last year. Strength training aimed directly at the calf has been the key.

Calf exercises

Calf and lower-leg strengthening is my religion. I do specific calf strength exercises twice a week. I rotate among the following exercises. I also jump rope and do other two- and one-leg jumping exercises at least once a week:

I use several different weight and rep schemes for the exercises:

  • Heavy loads for <6 reps. This builds strong muscles and strong, stiff tendons. Stiff tendons are like stiff springs. Stiff tendons absorb and transmit forces efficiently which makes for efficient running.
  • Moderate loads for 8-15 reps. This builds muscle bulk. More muscle mass helps make muscles strong and durable.
  • I may go as high as 20-30 reps for the mini-squat. That’s due to the soleus muscle (the main muscle in that’s worked in the exercise) being comprised mostly of endurance muscle fibers. I typically put a barbell on my back.
  • For the jump rope, I’ll mix two- and one-leg jumping and I’ll jump for about 1 minute x 5 sets.

Other key exercises

The hip hike and offset lunge are great exercises for lower legs, quads, glutes, hip adductors and hip abductors.

I like the single-leg tubing squat as well.

Coaching

Finally, Coach Andrew Simmons of Lifelong Endurance has been indispensable. He listens to me, pays attention to detail, and inspires confidence. I’m grateful to have his guidance. If you’re looking for a running coach, I recommend him highly.

Calf Strength Progress

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A calf injury derailed this previous racing season. I’m taking steps to avoid a repeat. Primarily I’m making my calves and feet stronger, not just the muscles but the connective tissue as well. My process is detailed in an article for Competitor Running. Every week, twice a week I spend time working on the lower legs. I treat it like religion. The work isn’t especially exciting but if I don’t do it then I can expect more problems. Thus, I don’t give myself the option to avoid the work. Here are the main features of my lower-leg workouts:

  • I choose two of the following:

    https://www.youtube.com/watch?v=darNO5nfl48&feature=youtu.be

  • Bent-knee or straight-knee depending on the part of the calf I want to target
  • High-weight/low-reps (< 6) to strengthen and stiffen tendons to improve running efficiency, and increase force production of the muscles
  • Lower-weight/higher reps (>8) for muscle hypertrophy which should also help with strength and durability.
  • I jump rope 6 x 1 min or I do various two- and one-legged hops once or twice per week.

I expect this program to enable me to train for and run several big races in 2019, including the Grand Traverse Run from Crested Butte to Aspen on 8/31. Sim sala bim.

 

An Abrupt End to the Racing Season :-(

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It is with a snarling, frustrated, heavy relieved, accepting, grateful heart that I must call an abrupt end to my 2018 trail racing season. I’ll miss both the Pikes Peak Ascent and my main event, the Grand Traverse. It’s all due to a gimpy left calf and a bad decision on my part.

Good decisions

The calf strain came a few weeks ago while climbing during a race. I did the right thing. I quit the race and avoided further injury. I took two weeks off from running. I saw Dr. Nick Studholme who taped my foot and calf and helped me understand the injury. We decided on a collection of exercises to help the area heal and get stronger. I did calf and lower-leg strength work to my level of tolerance.

Last Monday I did an easy road run for the first time and I felt good. Great! Then I had a decision to make: Do I continue a slow, gradual return to running protocol? Or do I jump quickly back into hard training?

A bad decision

I chose option two, a seven-mile trail run with intervals. Everything felt fine until about mile three. I took a big step off a rock, landed on my left foot, and felt some pain low in the calf, the same area that was hurt in the race. I didn’t crumple in agony but there was noticeable discomfort. I kept running. I hoped the pain might fade out or simply be a minor annoyance. It hurt more as I ran and hurt less when I walked. That is a clear-cut indication of an acute injury that must be unloaded and allowed to rest. I made the wrong decision.

The Pikes Peak Ascent is two weeks away. Uphill running will put my calf under massive stress. I was running uphill when I hurt it the first time. Two weeks is probably enough time to start running again, but by god isn’t nearly enough time to prepare for an 8000 ft. ascent.

Madness

The 40+ mile Grand Traverse is four weeks away. Four weeks… That’s not much time… Is it enough time…? If you’re an endurance athlete then you may recognize the following line of “reasoning.” The conversation I had with myself went something like this:

“I’ve heard of athletic miracles, of players coming back from near-disastrous injuries and illness with incredible performances. Can that be me?”

“Can I replace running with mega-miles on the bike, rehab the calf, and get to the start line of the Grand Traverse?”

“Are there miracle drugs? Can steroids help? If so, should I attempt to use them?”

(I’ve never considered steroids but I did learn a few things about them. The good news is that several significant factors including ugly/weird other effects put me off this route.)

Panic

I screeched into a blistering panic for about 48 hours. I came up with all sorts of irrational, desperate thoughts. It was agonizing and depressing. The emotional part of my brain had a flailed and reeled as the rational part held up the facts about my injury and the reality of running a 40-mile race in four weeks.

Waaah! The poor privileged white man may not get to run recreationally through the woods! 

In the context of the wider world, of suffering, of true hardship, this was not an actual problem… but sometimes things bother me.

Sanity and calm

I spoke with my coach, Andrew Simmons of Lifelong Endurance. He helped me. He did what a good coach should do: Tell the truth. We both agreed that Pikes was out. As for the GT, he said there was a far outside possibility that I could jog/hike the race, stagger across the finish line in misery,  damage my calf severely, and destroy my ability to run for 60-90 days. These were the facts. My decision was crystal clear. No more racing. Heal up. Get ready for next year.

We agreed to reconnect again in several weeks. He recommended I be able to run 20-25 miles per week with 10-12 mile long runs before I commit to serious training.

To be very clear, I place no blame on Andrew or the running plan for my injury. I was making solid progress and I have been entirely satisfied with Andrew’s coaching. I fully intend to enlist his help again on future races.

The upside

Adverse events are guaranteed to happen. Any athletic endeavor comes with risk. Trail running is risky. Ultra-distance running even more so. There are innumerable variables that must align for a successful race and a successful season. It’s entirely likely that something or several somethings can go wrong. How does one react? To me, that’s a crucial issue. Does one wallow in self-pity and self-criticism or is there a better way? I choose to observe several positive details:

First and most importantly, my mind is right. I love the training: running in the mountains, preparing to race. My motivation is sky high—I love the process! — and I am deeply grateful for my time on the trail in the mountains. I have every intention of running the races I missed this year. I carry no negative emotions around trail running.

Second, I try to be resilient in these circumstances. I’m not Mr. Spock, I have emotions and I definitely experience the intense anguish familiar to any athlete who’s hobbled by an injury. Once the teeth gnashing and the freakout is over though I try to move forward in a positive way. Ruminating and stewing over past events is wasted energy, it won’t heal my calf faster, and unless you have a time machine I can borrow so I can go back and fix my mistake, I’ll never be able to change the past. Move forward.

Third, I recognize the significance of my weak link. My left lower-leg/ankle/foot/calf is a continual problem. I do just enough rehab/strength work to push the problem away, then I ignore the weak link and the problems return. I believe the recent hard running I’ve done has exposed the weak link again. Calf work is boring for me. I don’t like it so it’s easy to avoid it. The problem is that it’s critical for my running success. (I’ve discussed this in the past.) It stares me in the face. I have a choice: I can continue to follow the same process and thus I should expect the same problem to return. Or I can devote significant energy to build up my lower leg, armor it, make it strong and resilient, and expect to perform better. I have a chance to make a better choice going forward and address my calf strength the way I should.

Finally, I had a great experience working with my coach. We moved my running in the right direction. Specifically, we worked on tempo runs. I got faster over longer distances. The hard runs felt good and I made progress. My final long run of 20 miles felt superb. I fully believe that I’ll return to a high level of performance with Andrew’s guidance.

There is always an upside to a regrettable situation. Always. Now I get to spend a lot of time on the mountain bike!

A 20-Mile Confidence Boost & a Race This Weekend

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I’m in the thick of training for several races, the big one being the 40-mile Grand Traverse on September 1. Yesterday, 7/8, I completed my first 20-mile run for this project. I started with two miles out and back along the Burning Bear Trail then ran out and back on the Abyss Lake Trail for about 16 miles. Both trails are located along Guanella Pass between Georgetown and Grant, CO.

It was a pristine morning, cool and quiet. Rain fell sometime in the night. There were no crowds, just a few people at the start and a few more when I finished.

At this point in my training, I’ve accumulated a lot of miles and fatigue. I’m often sore (not injured, sore). My mood and enthusiasm for running are low some days. This isn’t a surprise. I’ve gone through it before.

I was intimidated going into this run. Last week I ran 17 miles and it was a nasty slog. (Forest fire smoke was a significant factor last week, not this week.) Twenty miles is a genuinely long run, even if I’ve been hovering near that distance for a while.

I finished surprisingly strong on this run. I wasn’t beat up, beat down, or overly brutalized. Tired, yes but not dead. This was a breakthrough run for me. This was a huge confidence boost for me as I head into the Under Armor Copper Mt. 25k.

I believe one of the reasons I felt so good is that I took three acetaminophen tablets at Abyss Lake, a little further than halfway through the excursion. I’ve used acetaminophen on several long runs after I read about the performance-enhancing effects of the drug discussed in Endure by Alex Hutchinson and in this Runner’s World post by Amby Burfoot. (Yes, it’s a drug. Yes, I took it. Call the cops if you want.) I’ve taken two tablets in the past. I’m big, about 200 lbs., so I thought I’d take a little more and observe the effects. I don’t intend to take more. I will continue the acetaminophen consumption on my long runs.

My Race Schedule & I’m a Professional Writer!

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Time to trail run

Springtime is hurtling our way and that means it’s time to trail run! I’m working up to what is for me a pretty giant bite of a trail race this fall. I have several races on the schedule as I work up to the final big event in September. They are these:

  1. Dirty 30, June 3, Golden Gate Canyon, CO – I’m running the 12-miler
  2. Under Armor Mt. Running Series, July 14, Copper Mountain, CO – I’m running the 25k (about 16 miles).
  3. Pikes Peak Ascent, August 18, Colorado Springs – 13.32 miles. I’m not running the full marathon, I’m only “running” up to the top.
  4. The Grand Traverse Run, September 1, Crested Butte to Aspen – 40.7 miles!? My god, is that right?! Amazingly, 40-ish miles is sort of small potatoes in the world of ultra-running.

The best part of this is that I love trail running and I love the process! I love the training I did last year for the Imogene Pass Run. Being in the mountains is… exquisite. Language doesn’t suffice… It’s more than fun. Trail running is a deeply spiritual thing for me. I have enormous enthusiasm toward the preparation for the Grand Traverse, and I’m grateful to get to do it.

Time to suffer

I’m reading Endure by Alex Hutchinson. It’s an excellent book. An ever-present concept, maybe the foundation of the whole book, is the experience of suffering. Suffering defines endurance. We don’t have to endure that which doesn’t induce suffering.

As it pertains to my races: There will be suffering…. especially in the Grand Traverse. I’ve suffered in two marathons and the Imogene Pass Run. I suffered through a bad half-marathon. I’ve biked up Mt. Evans twice. There’s some suffering. Two-a-day football practice in the Texas summer = suffering. The Grand Traverse is almost 41 miles, about 6200 ft. of climbing and 7000 ft. of descending. That equates to more suffering than I’ve ever experienced. I will suffer for many hours. Every bodily fiber from my toes to my eyebrows will be in agony. I will despair, get angry, and maybe feel hopeless. I’ll want to quit, maybe multiple times. How do I get through that?

Hutchinson discusses the idea of preparing to suffer. How will I react? Will I succumb to negative thoughts? Or will I employ a strategy like positive self-talk, a touchy/feely sort of thing that actually has quantifiable positive effects on performance? Maybe I’ll deliberately smile to myself which has been demonstrated to reduce perceptions of effort.

One thing I won’t do is try to ignore the pain. It can’t be done. Research has shown a more effective way to manage pain and suffering is to inspect your pain in a clinical way and have a calm conversation about your suffering. There’s a difference between pain and the emotions we feel about pain. Awareness and examination of this divide can help lower the perception of pain and suffering. I am in control of my thoughts on pain. This will help.

Much of Endure compares “mental” vs. “physical” endurance. (In truth, there is no difference between mental and physical. It’s all atoms and molecules. It’s all connected. There should be no delineation. Try having a mind without a body or vice versa. Rene Descartes was wrong. Maybe it’s useful to say “psychological” vs. “mechanical” endurance to indicate the perception of pain by the brain vs. the muscles’ inability to generate high force.) I’m learning about the multitude of ways and the degree to which the brain generates feelings of effort, pain, and suffering during exertion. The best athletes don’t suffer less than everyone else. They are able to suffer more and manage their suffering better than the rest of us. Hutchinson gives evidence that we are probably capable of far more effort than we believe possible. Based on my learning, I plan to make my difficult runs very difficult. I plan to push myself harder than I have in the past when the time is appropriate. The idea is to get intimately acquainted with a high level of suffering That’s not to say most of my running should be grueling. That’s not the right way to train. But when it’s time to push hard, I’m going to push hard. I’ll be testing this strategy in the races leading up to the Grand Traverse. I need to find out how hard I can push, how hard I can suffer.

Oohhhhhh this is good… Ultra-Marathons: The 15 Stages of Suffering tells it like it most certainly is. It conjures up explicit memories of prior suffering. I’m nervous, and I can’t wait to do it.

I’m being published

Also, in 2-3 weeks I’ll have an article appearing on Tnation.com — and they’re paying me for it! I’m not sure I’ll win the Pulitzer but I’m very excited that I can technically call myself a professional writer. I’ll post a link to the article here when it comes out.

The Imogene Pass Run Looms Before Me…

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The main event for the year is the famed/notorious Imogene Pass Run. (Three days and a few hours to race time! Am I ready? Doesn’t matter does it? That’s when I’m running.) The website gives the basic description:

“The Imogene Pass Run (IPR) is a 17.1 mile point-to-point mountain race within the western San Juan mountains of Colorado, run along a route which connects the towns of Ouray (7810 ft.) and Telluride (8750 ft.) by way of 13,114 foot Imogene Pass.”

This race has us climbing 5300 ft. After having run multiple 3000+ ft runs, I can confirm that THAT’S A LOT OF CLIMBING. I ask you to ponder, as I have, this passage from the course description:

“Mile 5.45 –   Lower Camp Bird bridge (9755 ft.), spanning Sneffels creek. At this point the runner might philosophize a little and consider just where he or she is in this effort called the Imogene Pass Run. At this bridge you have climbed 1945 feet (net) of elevation in 5.45 miles, at an average of 356 ft./mi., or 6.8% gradient overall. To reach Imogene Pass from here you must climb 3365 feet in the next 4.60 miles, at an average of 731 ft./mi., or 13.85% gradient overall. Your effort so far has simply been a warmup. The steep gradients of the named hills below you are now less than the average gradient ahead of you.”

If you’re not familiar with trail running and/or hiking then these numbers may not mean much to you. If you are a trail runner and you’re a mere mortal such as I, then your head might swim.

My coach, MK Flemming, says she has no worries about my completing the race. That’s solidly reassuring to me. My hope is that I complete it in a respectable time. (That it’s called a “Run” is optimistically generous. Most of us will be doing something like a power hike up that mountain.)

The site suggests that our run time will be similar to our marathon time. My only road marathon was 3:57. A finish time of 4-5 hours sounds good to me.

I’ve done the work.

Not only do MK’s words give me confidence about the race, but I also I know that I’ve put in the time and effort to prepare for this race. I’ve spent a lot of time trail running. Training started in March. I’ve completed several 4+ hour runs. The race tops out at 13,000 ft. and I’ve been in and around that elevation several times. Runs at 10,000 ft. and above have been common in my training. Gaining elevation has been bread and butter on my runs. Several times a week I’ve gained anywhere from 2000 ft. to nearly 4000 ft. of elevation. Much of that work has been done on 15-20% gradients which is what I’ll encounter on the IPR.

The only minor worry that I have is that I haven’t actually gained 4000 ft. during a run. I’d planned to do so but there aren’t many routes that boast that elevation. I considered ascending one of the nearby 14er peaks but most of those peaks contain scrambling over boulders and scree to get to the summit. Those conditions won’t exist at the IPR. Again, this is not a major concern to me.

Loving the process

In order for success to happen, one must find a way to love the process. (I’ve discussed the idea here.) The mountains are my favorite place to be. I crave time in the wilderness. Solitude and epic views are magic. I always want to go and I never want to leave. (BTW, Time spent in nature can have powerful positive effects on us.) Trail running in the Rocky Mts is more than just fun or recreation. It’s church. Some of my favorite runs include:

I can’t say my heart swelled for every run. A good portion of my training occurred on the steep pitches of the service roads on N. Table Mt., Green Mt. and the short but utterly ridiculously steep Mt. Morrison Trail. These weren’t the most scenic runs. They were nasty and dirty. Thinking of them, I envisage a world filled with the most towering foul language. Still, I love the process.

Loving the gear

All that time on the trail demands adequate gear. Two of my favorite items are these:

Nike Zoom Terra Kiger 3.

Nike Zoom Terra Kiger 3 plus some dirt.

The Nike Zoom Terra Kiger 3 has made my feet very happy. I’ve gone through two pairs. What I like most is the roomy toebox. I’ve had problems in the past with losing some toenails due to friction up front. I’ve had no such grotesque problems with these shoes. And though there’s plenty of room up front, the rest of the shoe is comfortably snug which is reassuring while running over variable terrain. The grip is very solid. The shoe is comfortably flexible and it has what seems to be just the right amount of cushion to protect my feet from sharp rocks and such.

Next, the Ultimate Direction PB Adventure vest has been an excellent purchase. It’s light, breathable, comfortable and it carries a lot of useful gear. Conditions can change rapidly in the mountains and it’s necessary to carry several items in case of bad weather or an injury. Starting at the top: 70 oz bladder, knit hat, soft flask, 1st aid kit and antiseptic, long sleeved technical shirt, waterproof jacket, light neck gaiter, gloves. I can also carry hiking poles but the race doesn’t allow them so I haven’t been using them. Not pictured: the phone which took this picture, lots of bars, gels, cheese sticks, and other fuel.

Ultimate Direction PB Adventure Vest plus most of the gear I carry in it.

Ultimate Direction PB Adventure Vest plus most of the gear I carry in it.

Finally

I am tremendously grateful to be able to train for this event. It’s been a memorable experience. I spent several years in my 20s unable to run due to chronic pain. That’s gone now. I’m very durable and strong. I take more than a little bit of pride in both my willingness to take on this race and my ability to train for it. This undertaking is not in everyone’s wheelhouse. It’s in mine though.

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.

 

 

Off-Season Part I: Resting is Weird.

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I just finished a 10-mile trail race and I feel good. I’m pleased that my Achilles held up. It seems I took the right approach to addressing the pain in that are.

I am grateful and very happy to have had a lot of fun over the past few months in the great Colorado outdoors. This spring and summer were full of activities including the following:

Besides these events, I put in the time to train for all of them. I’ve also continued lifting though for most of these past few months it’s been at a minimal level, about twice a week though that has changed recently. It’s been a lot of fun and a lot of hard work, but now it’s definitely time to shift gears.

I’m feeling a bit tired and beat-up. I can say without hesitation that it’s time for some rest. Rest is an interesting concept. Most people probably get a little too much rest. Some of us find it difficult to take time off though. Strangely, it can be a challenge to time away from challenging physical work.

Saying, “It’s so difficult to take a break from all this grueling stuff,” sounds loaded with pretentious fake humility. I don’t say this to sound like some sort of supreme, tough-guy super-athlete. There is a strange type of mental state that many of us have that isn’t entirely rational, healthy or wise. Our love our chosen activity(-ies) can verge into irrational dependence and obsession.

Our running, riding, swimming, climbing, skiing, lifting, — our athletic achievements and work — define us. What are we without the sweat, toil and achievement?

We also start to think crazy thoughts. Take just 48-72 hours off from working out and many an exercise aficionado starts to go insane. We think things like,

“All my muscles have shriveled like prunes and I’ve gained 30 lbs of pure fat!”

“My lung capacity is probably that of an emphysema victim!”

I am nothing but crippled, human lard!

That’s just after a few days! Taking several weeks or a whole month away from training can be excruciating!

This is all nonsense crazy-talk. It’s foolish to think we can keep pushing and pushing to no end. Following a serious season of training and/or competition, rest is exactly the activity an athlete needs. It’s easy to accept this fact on an intellectual level. It’s more difficult to accept it emotionally.

Achilles Pain. Time to Take Action!

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I’ve had periodic issues with my left Achilles tendon. I’ve never had trouble with my right Achilles until just lately. I felt a bit of soreness one morning and found some swelling. I knew it probably wouldn’t “work itself out” (I sort of hate when someone says that about something. Nothing “works itself out.” Someone has to put in work in order to see progress.) The upside to having had this problem before is that I know how to address it now.

I believe my trouble may have started because of the long trail run/hike I did a couple of weekends ago in Telluride. It was about 12 miles which was a sizable jump from my prior long run of 7 miles. (Sometimes I’m not smart.)

I have attacked the injury with a fairly conventional strategy of slow and controlled heel raises. Here’s what it looks like:

I’m doing these exercises frequently throughout the day. If I can hit 15 reps then I add weight. Fifteen reps isn’t a magic number by the way. Most importantly I work to a high level of exertion, pretty much to failure.

I’ve run several times since feeling pain and doing the calf raises and I feel fine. That’s a good sign. I probably don’t need to take time off from running.

This exercise is boring and I hate doing it. (Sounds like what a lot of people say about going to the gym.) I have shown a propensity for weakness in my Achilles tendons in the past though. This is exactly the type of thing I need to do and I should be doing continually. It’s easy to skip this stuff because I don’t enjoy it. My body doesn’t  though even though there are potential negative consequences to this course of non-action.

There are lots of things in life like that.