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Running

Routes

• 14.6m Route Including some VF Preserve Trails

Running Formula for 3h Marathon Pace

• Recovery: 8:15-8:58
• Long Runs: 8
• Easy Runs: 7:11-8
• Steady State Runs: 6:40-6:56
• Tempo Runs: 6:18-6:31
• General Aerobic: 8:24+-5%

Running Formula for 55:11 15k

• Recovery: 7:37-8:21
• Long Runs: 6:42-7:49
• Easy Runs: 6:36-7:33
• Steady State Runs: 6:02-6:19
• Tempo Runs: 5:47-6:01
• General Aerobic: 5:42-5:57

Very useful exercises

• Mini-rolling pin on floor foot massage for sore feet. (Or water bottle, or maybe golf ball)
• Foot ice bath for sore feet after runs.

Foot soreness

• http://bit.ly/WnXOxJ
  • Comes from increasing mileage, runs in huaraches for a few days until the skin regenerates. Sometimes runs easy/short runs in huaraches to save the feet for the tougher workouts.
• Try a rolling pin bof massage

Speed workouts

• Tuesday January 18
  Mile warm up and cool down
  
  2x 1 mile PI
  1x1200 SI
  1x800 SI
  1x400 SI
  6x100 S
  
  SI= Speed Interval
  S= Strides
  Are a build up to about 90% effort for about 5 seconds—hold and then glide down. Walk full 100 meters and repeat. 

•  Thursday January 13
  
  Mile warm up and cool down
  
  4x200 SI
  200 recover
  4 LS
  4x100 S
  100 recover
  
  SI= Speed Interval
  S= Strides
  Are a build up to about 90% effort for about 5 seconds—hold and then glide down. Walk full 100 meters and repeat.
  LS= (Lactate Sessions) is kind of a new one and they are hard so be careful. 
  LS training as the guide indicates involves running about as fast as you 
  can for one minute with 4 minutes of slow jogging (2 laps). Jake should 
  be able to cover about 300 meters in this time. All of you can do more than one lap.

Daniel's Running Formula

• Workout Type min/mile
• my current 17.1 mile training pace: 9 minute miles
• 9/27/12 current 13.3 mile training pace: 8 minute miles
• Easy or long runs 7:26.4 (3:16 marathon)
• Marathon pace 6:32.4 (2:50 marathon)
• boston qualifier: 3:10 (under 7:15 pace)
• Threshold runs (tempo or cruise interval) 6:10.4
• Intervals or VO2max workouts (normally about 5 min per interval with a short recovery) 5:43.0
• Repetitions or mechanics workouts (normally about 90 secs per rep with a full recovery) 5:18.8

Goals

• 8/26/2012 - This would be a year of running w/out injury
• 1/27/2013 - This would be a year of solid running (20m+/wk)
• Do a really long trail run This summer/fall
• Get through Hudson Mohawk Winter Series
  • #4 2011 30k/18.6m January 23rd
  • #5 2011 20m February 2nd
  • #5 2011 Marathon February 20th
• Gradually increase mileage over August, September, October, November, December
• Find time once per week for speedwork

Routes

• Clifton Park
  • Nice 9.3m run
  • Nice 14m run
• Rotterdam
  • Plotter Kill Preserve
• Troy
  • Standard Crossways 4.7m Run
  • St. Mary's Cemetary 3.85m Run
• Hip strengthening excersises
• workouts:
  • Competitive runner workout:: light squats 4 sets of 12; dumbbell bench press,

3 sets of 12; barbell incline press 3 sets of 12; barbell shrugs 3 sets of 12; dumbbell shoulder press 3 sets of 12; abdominals. Optional exercises: dumbbell shoulder raise; stiff legged dead lift; preacher curl.

• Defensive lifter: squats, 4 sets of 12; leg extensions 3 sets of 12;

leg curls 3 sets of 12; calf raises 3 sets of 12; turned-foot leg lifts; abdominals. Optional exercises: anything that works the abductors and adductors. Can be done with fitness machines, cable stations, or Jefferson squats.

• Fitness runner: squats, 4 sets of 12; lat pulldowns (pullups if you

can do them) 3 sets of 12; leg extensions 3 sets of 12; bench press 3 sets of 12; calf raises 3 sets of 12; shoulder press 3 sets of 12; abdominals. Optional exercises: deadlift, dips, dumbbell flies, preacher curl.

• Sprinter:: Squats, 4 sets of 12; Stiff legged dead lifts, 3 sets of

10; Bench press, 3 sets of 10; Pullups/lat pulldowns, 3 sets of 10; Leg curls, 3 sets of 10. Also rotate some preacher curls and dumbbell rows into your workout. Optional exercises: shoulder raises, leg extensions if you have knee trouble. Don't forget the situps/hyperextensions.

• For all runners consider using lunges and front squats as occasional

variations on squats.

• If you are just starting out you should lift three times a week on

your easy running days. Do all of your lifts the same day, but be sure not to spend more than one hour in the gym. Most people start with 30 minutes.

• If you are training hard on running, reduce your light whole-body

workouts to twice a week. Only lift once a week or not at all in prime racing season or the final taper before a marathon.

• Building muscle requires protein. Many bodybuilders eat as much as

four grams of protein per pound of lean body weight each day. This is excessive for most of us. Eat a little more protein, perhaps add a tuna salad to your weekly menu or some turkey sausage to your spaghetti sauce. Most distance runners are eating enough calories to cover for their mileage that the protein comes along for the ride. Listen to your body, and go ahead and add some tuna fish or some chicken breasts or some beans and rice to your diet if you crave it. As always, drink lots and lots of water.

• The classic runners diet is: vast quantities of carbohydrates, lots of fruits and vegetables, moderate amounts of protein, and between 20% and 30% of calories from fat.
• The usual runner's week includes: long run, speedwork, tempo/threshhold run.
• Weight Training for Runners
  • Hill repeats and sprints build running muscle
  • The classic competitive runner's lifting routine is a light set of

upper body exercises done three times a week on the easy days. They usually do long sets, 12-15 repetitions of each exercise for men, use light weights and never lift to positive failure. Common exercises are: dumbbell shoulder press, barbell bench press, barbell incline press, dumbbell shoulder raises. Even if they do some whole-body lifts these are also done with light weights and are often concentrated in the off season.

• Squats are the best whole-body exercise for a competitive runner

because they both work the whole body and help keep the leg muscles balanced. As an added bonus, some people find that a few sets of easy squats can relieve leg soreness much like the light jog after a long run.

• For injury prevention:
  • Shin splints:
    • Many shin splints can be helped or prevented with

stronger lower legs. Calf raises are good for this. You can do bodyweight calf raises at home by standing on a stair with the balls of your feet near the edge of a step. Lower yourself down slightly, then go up as high as you can comfortably - remember to straighten your ankle. It is a good idea to hold the railing while you get the feel for the motion. Repeat about 20 times, and do several sets. The machines in the gym will replicate that calf motion, only with extra weight.

• One thing that is useful for the front of the shin is a silly exercise

you can do at home. I call them bucket raises, others call them plantar flexions or shin curls. Sit on a chair with one leg out in front of you. Hang a scrub bucket from your foot. Raise and lower the bucket by flexing and pointing your foot. This works the muscles along the front of the shin. Put more or less water in the bucket to vary the resistance. Like most rehabilitative exercises this should be done heavy enough that you notice it but not so heavy that you can not finish a dozen or so repetitions.

• Sore knees:
  • Most endurance runners have hamstrings that are much

stronger than their quadriceps. You want your quadriceps to be stronger than your hamstrings in about a 3:2 ratio. In addition running does not exercise the vastus medialus, the muscle that stabilizes the kneecap. Some good leg exercises to help this are: leg extensions, squats, and front squats. In addition the turned-foot leg lift described in the rec.running FAQ is very useful. You may also want to work with straight leg extensions and the various leg press machines. Work your hamstrings to keep them in balance with your quadriceps. The best exercises for hamstrings are: squat, leg curl, standing leg curl, and stiff-legged deadlift. Be sure to get someone to show you how to do the SLDL - they can be VERY dangerous if done improperly. You can not run with a damaged back. Remember that flexibility also prevents knee trouble, so be careful to stretch your legs before, after, and during your workouts.

• Spenco Arch Supports
• Metatarsal Stress Fracture
  • Self Diagnosis
  • Exercises/Info
  • "Stress fractures occurring on the outside of the foot, the top of the midfoot or the bone on the back of the foot between the heel and lower leg may require a cast to ensure the foot bones remain in a fixed position during the healing process."
  • Returning from injury
  • It may be possible to do swimming (Perhaps with kick-preventer floatee between legs), biking (perhaps with flattening shoe like birkenstocks?), elliptical, stairmaster, pool running
• http://trailrunner.com/ - Go to calendar by state

(see google spreadsheet)

Schedules

• Buildup 1
• Buildup 2 (4.5 months)

Notes

• Buildup 1 longest run: 10m
• Buildup 2 starting mileage: 35m
• Buildup 2 longest week: 46m
• Buildup 2 longest run: 23m

Goals

• *Jan. 1: HMRRC Winter Series Hangover half marathon (13.1m)
• *Jan 10: HMRRC Winter Series 25k (15.5m)
• *Jan 24: HMRRC Winter Series 30k (18.6m)
• 2010 293 58:59 6:20 CP (top 3%)
• 2008 936 1:08:42 7:23
• 2007 3725 1:21:25 8:45
• 2005 2179 1:15:00 8:03
• 2004 1325 1:10:04 7:31 A
• 2003 460 1:00:59 6:33 Sauq
• 1999 471 1:01:02 6:33 Burl
• 1991 1288 1:10:15 7:33 NH