The Running Geek Rambles

Monday, June 24, 2013

After the injury and Missoula bound!

The Running Geek is back!! over the last two years I've been plagued with injury after injury. I've been running very little at all and very frustrated about it. Way back in January I joined a running group started by a personal hero of mine who has been running for nearly 70 years. I will not mention any names, but will tell you that these groups are all over the world. Anyway, I thought it would be a good idea to run with some people who knew better than I how to run, and it would give me a chance to meet some new people who share my interest. After paying a small sum of money to be included in the group, which got me a book and a snazzy new running shirt, I was told to meet at the local indoor track just a mile from our house. I showed up and met a few people, all of whom were at least 15-20 years older than me except one. I was then asked to run a "magic mile" at a strong but not strenuous pace. I trotted out a mile in 7:30 and felt pretty good about it. I was then told i was the fastest person in the group, imagine my shock. The leader put me into a group with "similar" running times and we were told to keep our pace at a 15 minute mile and do 30/30's (30 second jog, 30 second walk) for six miles. I did this and was miserable, to say the least. It was awful. you'd just start to pick up pace and that blasted little timer would go off and you'd be walking again. We met on one weekend day a week, not much instruction for my money I thought, but hey these were the experts right? I was further instructed to keep a pace no faster than 14 minutes per mile on at least all but one run per week. Did I mention they only wanted you to run 3-4 days a week? I was further disappointed when i was told my 40 miles per week were probably to many miles a week. Friends I was confused to say the least. I persisted for about a month and a half, with seemingly no benefit to my running. One day i decided to just pick it up and run my own pace for a while. The pain was slowly building in my left calf, i could feel it getting worse. I stopped and decided to take a couple days off running figuring i had strained my calf. In the mean time i decided to kick in the cross training. Great idea, NOT! About mid way through my workout for day one of my plan I was doing some plyometrics. A sudden burst of pain and a popping sound in my calf and i was put down nearly in tears.
     I limped along for a couple days and the pain didn't get any better. It got worse. I saw my doctor and was informed that he was sure I had broken my Fibula. Great! The x-ray showed what looked like a small fracture, and a healed fracture. It was inconclusive so off for a MRI I went. That test showed it quite clearly, a stress fracture, plain as day. Two months no running I was told. I was grounded yet again. I was also instructed to seek physical therapy. I call them physical terrorists. I went anyway to my my regular therapist. Weeks of 2 and 3 sessions a week and i was feeling better. They allowed me to run on the tread mill for short 10 minute intervals at first then different exercises and massage therapy. Seemed I also had acute tendinitis in the peroneal and Achilles tendons. I was given strict order to run no farther than 2 miles. I followed the instructions to the letter, exercises 2 times a day and ran no farther than 2 miles.
     After a full 6 weeks of therapy I decided it was time to test the leg out. 5 miles and no pain. The very next day 8 miles, again no pain. I kept up the mileage increase over the next few weeks, and bought some new trail running shoes, as well as a new pair of road shoes. One day at therapy I let the cat out of the bag that I was running regular 13-15 mile runs 3 times a week. I thought my therapist was going to choke. He suggested I buy new shoes and try running some dirt trails, he'd suggested it previously and I followed those instructions so he was just repeating himself.
       I quit that training group and ran every trail I could find with some hills mixed in. I was enjoying the burning muscles, outdoors and being running again, even if it was slow. I was seeing very fast gains in muscle tone, endurance on the flats and speed again. I felt great! One day I felt a bit of "tension" in my leg, I did the tried and true method of rest, ice, compress and elevate. Two or so days later I bought a new pair of calf supports. All good on the home front!
     I ran across a group, The Anchorage Trail Runners. I joined them on a run for the first time in mid May. It was different running with people in my ability class, speed range and age. Talking to someone was even stranger to me while running, I'd never done this before. Before I knew it we had run about 8 miles and i wasn't winded, drenched with sweat or sore! This was pure bliss to me, especially after a year and a half of nothing but pain and frustration. Since that day I have joined the group several more times on various distances in the mountains, up hills, steep down slopes, soft dirt, hard packed, single track trails that a goat wouldn't want to walk on let alone run and have had zero pain in my leg! I am enjoying my new friends company while running and have seen lots of area that i wouldn't have gone to before. I began to really enjoy my past time again.
      The day came when I decided it was time for a longer run on the flats. I'm training for 3 marathons this year alone. One every month from July through September and I really, really needed to put in 20 plus miles as an indicator of where I stood so I didn't embarrass myself or the friends I am running with. I have read about dehydration and its relation to injury so i purchased a new fuel belt with two 9oz water bottles and a small pocket large enough to hold my phone and some sort of energy gel or blocks. The day came. After work on a Friday i took off at a slow trot. 23 miles later I was back at my truck. Yes my legs were tired, but not sore and I was on a high that would've lasted 2 days I swear. Saturday I planned a light recovery run that turned into a 10.5 mile run. Again I felt great. Sunday was Fathers day and my wife asked what i wanted. Normally I wouldn't have asked for anything, or maybe a chainsaw, which i need. I shocked her when I asked just to have 4-5 hours of the afternoon for a long run. A rare heat had gripped Anchorage for two weeks and I wanted to take advantage of every bit of it. I set out on a run and 3 hours 39 minutes later and 20.1 miles i ended up back at my truck feeling ready to take on the world and like I had only ran 10 miles. I was back in the game!
     My friends and I were all signed up for the Mayors Marathon and 1/2 Marathon here in Anchorage. This race is a big event, it's one of the longest running race events in the country and celebrated it's 40th anniversary this year! I was given a entry to the full marathon for a birthday gift from my wife this year and was worried about my leg so I "down graded" to the 1/2 marathon not wanting to push my luck with my leg. Race day came and I was able to lay down 8 minute miles for the majority of the race, despite having to stop and pee, and being knocked down on a hill by an out of control and very rude runner. I finished the race in 2 hours 5 minutes despite those two little mishaps and enjoyed every second of the race. When I was done I had one regret, not doing the full. I reflected back on the people I passed. They looked miserable, sweaty, tired and out of breath. Me, well I felt great, fresh, strong and ready to go still after i was done.
     I've always loved a quote from a running coach, essentially he stated something like this. If you want to be better at basketball you practice playing basket ball, same goes with every sport out there. If you want to be better at running, the only way to do that is to run. This struck home with me and even more so this year. While there are proven benefits to cross training to balance out muscles, and help your endurance, I have found no proven benefit to doing a 30/30 walk/jog program. No where is there, that I can find, any studies that show this is a benefit to anyone regarding their endurance, speed or strenght, and the opposite was true for me. I am quite certain after months of recovery that this played a roll in my fracture and severe tendinitis. I was further convinced that this program was a pile of, well I'll keep it clean, when I saw the creator of the program run a full marathon and not stop to walk once in 26.2 miles. Furthering my belief were the times recorded by several of the group that ran the full and 1/2 marathons this last week, all of whom had a month head start on training over me and none of which had to stop running for almost 3 months. Some of these times broke the 3 hour mark for the 1/2 marathon and close to 7 hours for the full marathon. I'm not bragging, but my worst time for a 1/2 marathon was 2:18 and i was injured when i did it, and my average time for a full has been 4 to 4 1/4 hours. Quite simply put I don't believe in most of these programs.
     Here's what I found to help me recover, dirt trails. They were soft to run on, and didn't jar my legs. There was no start and stop motion aggravating my tendons or muscles and I was able to get a great workout in a short period of time. The hills seemed to have strengthen my legs a lot allowing me a more efficient stride on the flat courses. The hills and soft dirt forced me to run up on my fore foot allowing a gradual strengthening of my feet and ankles which in turn has allowed me to run more comfortably on long runs.
      As I finish this entry I reflect on how easily i finished that run this week, how good it felt to be "back in the saddle" and have dug deep into myself and realized anything less that 26.2 by the end of the summer just isn't going to do it for me any more. I've also realized that the only way you are going to increase your mileage and be a better runner is to run, and run longer each week. I've come to trust in my ability to do the long runs again, and while i still get nervous at the start of the race, I also have full confidence in my body to carry me to the finish line with out injury. Another lesson i learned is to enjoy myself again. Finding new places to run, new friends to run with and getting rid of the constant music in my ears and just listening to my body and nature around me has given me a brand new outlook on running.
     Run Wild Missoula Marathon is almost upon me and I am very excited to be out there with two old high school friends that I re-connected with this last fall. My wife and kids will be at the finish to either hold me up, cheer me on or both along with various other friends and family. The finish will be made sweeter by completing this marathon in my home state around the so many others that share the same feelings about running as I do. Train your way not how someone tells you you have to, run for fun and because you can and love it, listen to your body, get plenty of rest and above all HAVE FUN!!!!! Until next time, RAMBLE ON FRIENDS!

Monday, June 11, 2012

Injured Reserve

Well folks yet again i managed to wind up on the injured list! I ran the Trent Waldron Glacier Half Marathon on May 26th, a perfect day i might add. All was going well eating right, 15-17 mile training runs, 3-5 mile speed works, yoga, cross training all building to the half and then full marathons. I was on track for a PR of 1:30 at mile 7. At mile 7.5 my foot began to hurt, the pain got worse until i could barely run on it. To top that off the tendinitis in my left knee returned from no where! By mile 8.5 I was at a slow embarassing and quite painful walk. I managed to finish the race with a poor time of 2:18.42. Yes nearly an hour behind my PR. That was 3 weeks ago and my knee quit hurting, but my foot has got some major problems. I have a doctor appointment coming up and i can only hope it is broke and not a tendon issue that would likely result in surgery and a year off from running. I will rest, ice, compress and elevate as much as possible in the next few days and just hope it was a break or muscle strain. I would also like to congradulate my old friend over at Rubow Happenings on her first half marathon! She is a fighter and if you know her story it is not unlike mine, we both are overcoming health issues, but you can be damn sure we are not backing down!!! You rock Mrs. Rubow and welcome to the club!!! I hope some day to be able to enjoy a finish with you. Keep up the hard work, all of you and RAMBLE ON MY FRIENDS The Running Geek

Friday, May 11, 2012

Protien drink tip

I'm a coffee junkie! Every morning I brew up that black drink of the Gods. Most of the time I can't drink the whole pot and i end up wasting a third of it or more. I also drink alot of protien shakes. I need a minimum of 90 grams of protien a day because of my medical issues, but as an athlete I need more. I intake through diet and supplaments about 170-190 grams per day. You might be asking what does coffee have to do with protien, bare with me I'm getting there. A huge bag of protien powder can be expensive, but makes hundreds of servings. You can buy pre-made in a juice box style protien drinks, but they are even more expensive and just about always come in chocolate or vanilla. I needed variety the other day so i had an idea. My morning coffee was done i had drank my fill and as usual I had left over. I placed the left over coffee in a jug and put it in the fridge. Today i tried this: two scoops of vanilla protien powder, 8 ounces of cold coffee and half cup of ice. All this was placed in my ancient blender and mixed. The result was an iced vanilla protien latte! It was awesome. I can't wait to try it as a recovery shake after a long slow run day or one of my speed work days. Give it a try and mix up some goodness! As usual post your comments and if you try this recipe let me know how you liked it. RAMBLE ON MY FRIENDS!! The Running Geek.

Saturday, May 5, 2012

Wind and Regret

I woke up early today, 12:30pm, yes thats early when you work nights. I had great intentions of my weekly long slow distance run getting done. I heard the wind before i even rolled out of bed. I prayed i was hearing things. I wondered out to my living room and to my horror found it was a real blower out there. Awh i said it will be fine. On went the shorts and shoes and out the door i went. My little house sits back from a main road, according to my GPS and truck i'm 1.5 miles from my favored running trail. To me its a nice warm up to ramble on to the main trail from home, the plus is i don't waste fuel driving there. I got to the end of my driveway and felt the first sprinkle of rain and the gust of wind that hit me felt like a ice cold truck! My resolve was being tested today. Now for those of you that know me you'll know that i was blessed with unusually large ears, yes Dumbo may have been related! Now i'm about 3/4 a mile into what was supposed to be a 15 mile workout and i'm feeling the wind pull me up into the air! My wings were providing lift! A mile in i was already cold to the bone and exhausted from fighting hurricane winds. I gave up, turned around and started for home. The wind was in my face on the way out so i'm thinking a tail wind will make it better on the way home. NNNOOOOO, no my luck! The damn wind shifted like a bad joke and seemed to increase in intensity 110 fold! Again the giant air brakes on the side of my head were causing lift and drag at the same time! The last 100 yards down my driveway were cold, and grumpy trudging. As i stepped onto my porch i realized the wind had stopped and the sun was peeking out! Damn you mother nature! I know i'm not the only person that has had their run disrupted by nature in one form or another. I know because i just stopped laughing from reading my friend Rachel's blog post about Honey Buckets, public restrooms and strangers bathrooms. I wont spoil it for you, read it and you'll be crying from laughing so hard! My point is even though both Rachel and i were hit in the side of the head by 'ol Ma' nature we were moving and loving it. Wind yes, regrets?? no not a one. Enjoy your runs and Ramble On my friends! The Running Geek

Wednesday, May 2, 2012

8 Week Beginners Workout

     Alright I had a big article written for "Training Tuesdays" and I have lost the rough draft. While searching the world for the dang thing I have been bombarded with questions from friends across the country. The biggest one is how to get started. I have hundreds of training schedules that include all sorts of technical terms and are of a more competitive nature. I'm starting to see that more and more of you just want to get a little more active and in a little better shape. I'm also seeing that many of the people who are asking the questions are first timers or beginners. So here's what I've come up with to help you out. In searching my old logs and notes I've found the very first training schedule I worked on to help out a few people that asked the very question most of you are asking of me now. This schedule is an 8 week schedule that allows you to walk/jog four days a week with a two day 30 minute walk recovery in between and a one day rest. I will post this as a Monday start day and a Saturday end date thus putting Sunday as your rest day so everyone can see how it works. This is meant to be a guide line to start and can be modified. Please make sure you are physically OK to start any program and get cleared by your doctor.
     The very first thing I will say is go get new shoes! There are lots of different options out there, but your best bet to avoid injury and discomfort is to go to a reputable running store and have the professionals fit you with shoes that will work for your running gait. Second is start SLOW! We often think we need to "push" ourselves to achieve the results we want, this is simply not true. Do not push it to the no pain no gain idea of thinking and if it hurts stop. You will know the difference between injury and simple soreness that comes from starting a new exercise program. One of the most important pieces of advice i can give is to just go out and try your best. You should not care what others are doing, wearing, or thinking. Care instead that you've made the decision to change how you feel how you live and how fit you are. I will stress do not worry about how many mile you are running/walking. At this point miles are not your friend, time is. Focus on getting a quality 30 minute workout in, the miles will come after. You may find look at this workout and think that running for a minute is easy, it might be for some of you, but for others it might be quite tough. I don't care if you can only run for 30 seconds as long as you try. If you find that you are unable to do the whole minute of running, don't worry about it! Just keep moving and give it your best try. Remember in running there is no one to disappoint but yourself.
     I'm sure you will have questions about the workout and one of the most common ones I have been asked when people start is how fast should I be running. Let me tell you everyone is different, but the most widely accepted answer is you should set your pace so you can carry on a conversation without gasping for breath. If you are running alone then a great way to judge is if you can sing your favorite song without gasping.
     Stretching is always a question that comes up. Here's what I've found in my research and have applied to my own daily runs and workouts. Save it for after the run. Whoa did he just say don't stretch before i run? Yep I sure did. Stretching cold muscles is a very bad idea. I stretch after my workouts to "wring" the lactic acid out of my muscles. Cold stretching increases the possibility of tears to tendons, ligaments and muscles. Stretching warm muscles helps lengthen the muscle which in turn makes it a more efficient muscle, plus it feels great after a workout. If you must stretch please do so after your warm up and before your run, but do it again after you've finished your run, trust me you'll see the benefits later.
     The following schedule will help guide you though the first 8 weeks of your training. This workout is designed to get you to run non-stop for 30 minutes by the end of the 8 weeks.

Remember friends enjoy your runs and have fun!
Ramble On, The Running Geek.

8 WEEK BEGINERS RUNNING WORKOUT PROGRAM (Mild to Moderatly in Shape)

DAY

WORKOUT OF THE DAY WEEK 1

COMMENTS LOG

Warm up = 2-5 min walk Run 1 min; Walk 2 min; Repeat 10 times

Walk at a brisk pace for 30 minutes, NO RUNNING!

Warm up = 2-5 min walk Run 1 min; Walk 2 min; Repeat 10 times

Walk at a brisk pace for 30 minutes, NO RUNNING!

Warm up = 2-5 min walk Run 1 min; Walk 2 min; Repeat 10 times

REST

TIP= Always walk 2-5 minutes after your workout to cool down

TIP= Do not stretch before your workout, do it after when your muscles are warm this will help

much more with your flexability and lowers your risk of injury to muscles, tendons and ligaments.

DAY

WORKOUT OF THE DAY Week 2

COMMENTS LOG

Warm up with 2-5 minute walk. Run 2 min; Walk 1 min; Repeat 10 times

Walk at brisk pace for 30 minutes, relax and enjoy the day.

Warm up with 2-5 minute walk. Run 3 min; Walk 1 min; Repeat 7 times, then Run 2 min.

Walk at brisk pace for 30 minutes, relax and enjoy the day.

Warm up with 2-5 minute walk. Run 4 min; Walk 1 min; Repeat 6 times

REST

TIP = Eat an energy bar or piece of fruit 2 hours before your run, an hour

prior drink 8-10 oz of a sports drink or water to ensure you are properly

hydrated through your run. After the run I always drink a 8-10 oz of a protien

shake to help fuel your lean muscle growth.

DAY

WORKOUT OF THE DAY Week 3

COMMENTS LOG

2-5 minute warm up. Run 5 min; Walk 1 min; Repeat 5 times.

Walk at easy pace 30 minutes

2-5 minute warm up. Run 5 min; Walk 1 min; Repeat 5 times.

Walk at easy pace 30 minutes

2-5 minute warm up. Run 6 min; Walk 1 min; Repeat 4 times, then run 2 minutes.

REST

If you are having trouble meeting the times of the run, don't get discouraged

keep going as long as you can and keep track of the actual run times. You

are not expected to keep up, but you will eventualy.

"Obstacles are thosefrightening things that become visible when we

take our eyes off our goals." --Henry Ford Keep your eye on the goal

DAY

WORKOUT OF THE DAY Week 4

COMMENTS LOG

Warm up 2-5 minutes. Run 8 min; Walk 1 min; Repeat 3 times; then run 3 minutes.

Walk at brisk pace 30 minutes.

Warm up 2-5 minutes. Run 9 min; Walk 1 min; Repeat 3 times.

Walk at brisk pace 30 minutes.

Warm up 2-5 minutes. Run 10 min; Walk 1 min; Repeat 2 times; then run 8 minutes.

Warm up 2-5 minutes. Run 11 min; Walk 1 min; Repeat 2 times; then run 6 minutes.

REST

You're half way there, lets start changing up your off days shall we!!

Check the fit of your shoes, take care of your feet and they will take care of

you. If you run with an ipod, get a tracking app. I recommend Nike+GPS but

there are many good apps out there.

Stay hydrated and keep good nutrition, it will help you in the long run.

DAY

WORKOUT OF THE DAY Week 5

COMMENTS LOG

Warm up 2-5 minutes. Run 12 min; Walk 1 min; Repeat 2 times; then run 4 minutes.

Try a bike ride for 40-60 minutes or work out at the gym with a friend, change things up but keep moving

Warm up 2-5 minutes. Run 13 min; Walk 1 min; Repeat 2 times; then run 2 minutes.

Try a bike ride for 40-60 minutes or work out at the gym with a friend, change things up but keep moving

Warm up 2-5 minutes. Run 14 min; Walk 1 min; Repeat 2 times.

Warm up 2-5 minutes. Run 15 min; Walk 1 min; Run 14 min.

REST

Next weeks off days will be MUCH DIFFERENT!!! Keep up the hard work!

Reward yourself with a dinner out (NO FAST FOOD!!) with friends.

You deserve it.

DAY

WORKOUT OF THE DAY Week 6

COMMENTS LOG

Run 16 min; Walk 1 min; Run 13 min

Circuit training at the gym, try High Intensity Interval Training such as running sprints or P90X

Run 17 min; Walk 1 min; Run 12 min.

Again, High Intensity Interval Training!!! Hit it hard!! Only 2.5 weeks left of the program.

Run 18 min; Walk 1 min; Run 11 min

Run 19 min; Walk 1 min; Run 10 min.

REST!!!!! And well deserved after that killer week.

High Intensity Interval Training is a great way to break up the week, switch

things up this will keep you on track with your runs. Don't be afraid to take a

break from running. Lifting wieghts, play basket ball, ride your bike, or doing

HIIT will break up the manotony and refresh you and get you back on track.

DAY

WORKOUT OF THE DAY Week 7

COMMENTS LOG

Run 20 min; Walk 1 min; Run 9 min.

Ride a bike or hit the weights for a change of pace

Run 22 min; Walk 1 min; Run 7 min.

Ok, Ok, take it easy and walk for 30 minutes and enjoy the day.

Run 24 min; Walk 1 min; Run 5 min.

Run 26 min; Walk 1 min; Run 3 min.

REST, DON'T EVEN THINK OF RUNNING OR WORKING OUT!

Beginners often develop shin splints and/or sore knees. The pains should

pass quickly if treated immediately with ice packs after your workouts. Ice for

20 minutes and off for 30 minutes. Repeat several times for best results. If the

pains persist take several days off before beginning again. Persistant and

constant pains should be evaluated by your doctor, don't wait just go.

DAY

WORKOUT OF THE DAY Week 8

COMMENTS LOG

Run 27 min; Walk 1 min; Run 2 min.

HIIT (high intensity interval training) YES ITS BACK TO KICK YOUR BUTT!!!

Run 28 minutes; Walk 1 min; Run 1 min

Killer week, walk 30 minutes at a easy pace, consider how far you've come and be proud.

Run 29 min; walk 1 min

RUN 30 MINUTES!!!! CONGRADULATIONS YOU DID IT!

REST AND REWARD!

Congradulations, you've made it! You are now ready to run a 5K. Enjoy a

relaxing night at home, have a dinner date with friends and celebrate your

accomplishment! Rememeber…..If it were easy, everyone would do it!

now try to make it to an hour of running, just add a few minutes in intervals

just as this workout did and you'll have a new goal!