Greetings Winter/Spring Runners; Week #13
I did my own version of the Disney GOOFY Challenge (half marathon on Sat and full on Sunday). Kim Couranz, Paula Carrigan, Ron Hooker, and Christian Hazen were some of the group that went out SENECA CREEK 50k. The trails were 80% runable with some muddy quagmire spots and some crunchy snow/ice spots. On Sunday, I volunteered to help shepherd the ‘Early Starters’ for the marathon. It was easy, slow going but had lots of company – if you call short chats with people as they whizzed by J I was a little stiff and the legs were tired so I just ask of them only what they could provide.
I hope all of you SENECA Creek and B&A runners send in your Race Reports. I know I saw a lot of you out there.
This is starting a taper week for those doing SHAMROCK and HAT 50k.
Wednesday Track Session - START 6:00pm .If you have a place to do intervals, do: 4 x 800 at 80% w/one lap jog recovery (Half Marathoners do 2) + 5 x 100 (All out w/20 sec recovery). Otherwise plan on doing your speed session on the treadmill or on a clear residential road. It may be easier to use time instead of distance as the measure. Do 4(2) x 3:30/4:00 min (i.e. 60 sec faster than marathon target time, e.g. 4 hrs = 4min 800’s = 3:00 min/.25 miles) Z4(80%)with 1:30 min recovery, then 5 x 100 at Z5 with :20 sec recovery.
Breaking up your fitness routine is hard to do. But it's crucial for avoiding the bigger heartache of overuse injury, fitness experts say. "People tend to do the same thing over and over again, without varying it, without taking adequate rest, without building slowly, and they end up with an overuse injury," said Geralyn Coopersmith, national manager for the Equinox Fitness Training Institute.
"Tendonitis, bursitis, fasciitis, these kinds of inflammations are pretty much guaranteed if you don't vary your training," said Coopersmith, who oversees the training of 1,400 personal trainers in 48 Equinox clubs nationwide. http://www.msnbc.msn.com/id/35766071/ns/health-fitness/
Yet she concedes that even clients who complain of nagging aches and pains are loath to change their routine.
"People get terrified. They'll say, 'The treadmill made me lose weight.' Well, exercise made you lose weight. The treadmill was the modality. That doesn't mean it's the only way or the best way," she explained.
"Most people don't cross-train enough," she said. "Maybe they've been doing yoga for years so their flexibility is great but ask them to hold a plank position and there's no core strength at all."
More than pain
For Adrian Shepard, fitness director for the recreation department at Butler University, over-exercisers can suffer more than pain or poor performance.
"Overall it's a tricky thing to notice," he said. "Some signs, like sleeplessness, apathy, depression and difficulty concentrating, may be associated with other conditions. You really have to focus on the big picture."
Shepard says some young adults he works with at the Butler campus in Indianapolis are especially vulnerable.
"Most at risk are those training for an event or sport," he said, "or those with a preoccupation with being thinner."
He stresses the importance of consulting a fitness professional.
"If you're feeling pain while doing an exercise, the form might be wrong or you might be injured," he said.
Dr. Heather Gillespie of the American College of Sports Medicine sees everyone from elite athletes to weekend warriors in her sports medicine practice at UCLA.
She said the consequences of over-exercising can include stress fractures as well as overuse injuries.
"Some runners just run, no cross-training, and they may do the same thing every week," she explained.
For them she recommends strength training.
"Some sort of weight lifting routine focusing on their weaknesses," she said. "A lot of knee pain comes from weak gluteus muscles."
Get adequate rest
She suggests varying routines and taking time to recover.
"Rest and recovery is very important. It's recommended that you take at least one day off," she said, particularly after an injury has been diagnosed.
"For stress fractures, rest is essential," she added. "But just because you can't run doesn't mean you can't run in the pool. I consider that active rehabilitation."
She acknowledges the difficulty of prying even an injured addict away from his activity.
"Exercise is a great form of stress release," she said. "And injury can cause depression. I've had a lot of people break down in my office because they can't run and they're in tears."
Coopersmith urges all who work out to seek professional advice.
"We tell people that exercise is a drug, and like a drug you need a prescription. So much of it is good, and then too much of it is an overdose."
Saturday 17 April – METAvivor Adventure Race, Annapolis MD. 1 Mile Kayak; 17 Mile Bike; 5k Run. Details and Registration at: http://tinyurl.com/yh8r7w9
The Rosaryville 10k, 15k, 25k, and 50k Trail Runs will be Sunday 18 July
Details and Registration at: http://tinyurl.com/ykug576
Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week. You can indicate your intention to run and see who else is planning on showing up – one more incentive for getting there. Check back to the following website later in the week for the latest info on water support: http://www.runningahead.com/groups/truman/Forum
NOTE: Steve has added a rotating photo feature to the web page. I have sent him some photos but if you have any you like, send them to Steve at: steve.carton@retrievalsystems.com Take a look.