The theme of my most recent posts in this blog have been about re-evaluating my goals and training plans for 2009. For those that have not read my recent posts my goals for 2009 were to qualify for the Boston Marathon by running a fast spring Marathon and to also finish my first full distance Ironman event in the fall. Note: The start of the Marathon Program was after a 12 week lay-off due to injury.
Once I started to get into the heart of the Marathon Program, just before the big mile weeks my legs started to breakdown. I believe the reason to be not having a proper comeback phase to re-condition my functional and recovery abilities. So I have been forced to re-evaluate.
Due to injuries and having to train to hard right now to prepare for a fast spring Marathon, which is not possible, I have pulled the pin on the Boston Marathon qualification goal and the spring Marathon. I plan to come back to Boston Marathon qualification goal next year. Therefore, no more Marathon Program updates.
My one goal for 2009 is to finish my first full Ironman distance event. Starting in a couple of weeks I will post updates about my 28 Week - Ironman Program. Basically, I have built a new training program that is designed to have me peaking for my Ironman race in September, 30 Weeks out from this week.
In a future posts I will breakdown the different components of the program that will include:
Part 1 - Preparation Phase (10 Weeks)
Part 2 - Base Phase (9 Weeks)
Part 3 - Peak Phase (6 Weeks)
Part 4 - Taper/Race Phase (3 Weeks)
Stay tuned.
Mikey
Monday, February 16, 2009
Sunday, February 15, 2009
I am a Triathlete - Ironman or Bust!!
It is just before 8:00 am on Sunday morning and I just read an article by Mark Allen, a six-time Ironman World Champion, on how to set your plan to race an Ironman. Most of what he has written is definitely approaches that make sense to me and currently approaches that would be included in my program.
Reading that article has refocused me. Since my injury I think I have lost sight of what type of endurance athlete I really am.....I am a Triathlete. I need to start training like one.
Here is where I think things went funny for me. Being off from training and missing races last year had me focused on getting back into training and races as if there was no tomorrow. With that in mind, I kind of put all my goals on the table....and said this is the year. Front half of the year I would train like a Marathon runner and second half like an Ironman. You know it could be done....but in reality I am not having fun....not to mention I am suffering from all the pounding from running....i.e. injuries....coming back to strong to quickly is part of the injury piece as well.
I think I will refocus.....take the Marathon goal, qualifying for the 2010 Boston Marathon, off the table and come back to that next year. I will focus solely on the Ironman....this will allow me to get back to triathlon training and hopefully start having fun again.
Here's to having fun again.
Mikey
Reading that article has refocused me. Since my injury I think I have lost sight of what type of endurance athlete I really am.....I am a Triathlete. I need to start training like one.
Here is where I think things went funny for me. Being off from training and missing races last year had me focused on getting back into training and races as if there was no tomorrow. With that in mind, I kind of put all my goals on the table....and said this is the year. Front half of the year I would train like a Marathon runner and second half like an Ironman. You know it could be done....but in reality I am not having fun....not to mention I am suffering from all the pounding from running....i.e. injuries....coming back to strong to quickly is part of the injury piece as well.
I think I will refocus.....take the Marathon goal, qualifying for the 2010 Boston Marathon, off the table and come back to that next year. I will focus solely on the Ironman....this will allow me to get back to triathlon training and hopefully start having fun again.
Here's to having fun again.
Mikey
Saturday, February 14, 2009
Flexibility Program for the Endurance Athlete - Get your foot off the brakes!!
In this post we will discuss the importance of flexibility for the endurance athlete. Because there is so much debate about how to integrate this into your program, far be it from me to offer insight on that front. I will let you weigh in on the debates you agree with and apply as you see fit. I know....this is a cop out if you ever read one...true.
It is a fact, flexibility improves range of motion which usually means fewer injuries and less energy loss when reaching the limits of our range of motion during exercise. Basically being tight causes us to fight our own bodies when we approach the limits of our range of motion during exercise....its like we have our foot on the brakes!!! Being flexible allows for the brakes to be disengaged.
What we really want is to ensure that, in swimming, our arms move in their sockets through the entire stroke, without resistance. On the Bike, we want to be able to get into an aero position without having our glutes force us to be to upright. In running, we want our hamstrings and quads to have just enough flexibility so that we are not fighting them at full stride. So flexibility is important for endurance athletes. Note: Do not over do it though, it can lead to injuries by over overstretching or being too flexible.
Based on what we want for swimming, biking, and running...these are the muscles we should focus on for our flexibility program. Do a self assessment of your flexibility while swimming, biking and running and decide on the muscles you need to work on and integrate that into your program. The frequency of integrating into your program is really dependant on the outcome of your self assessment.
For me personally, I do 15 minutes of stretching 2 to 3 times a weeks focused on chest, shoulders, back (upper and lower), glutes, quads, hamstrings, and calves. I have decent upper body flexibility and a little below average on the lower body front. I do static stretching holding the position for 15 to 30 seconds, and sometimes functional stretching, only holding the stretch at the limit of the range of motion for a second and repeating 5 to 20 times for each different stretch. I incorporate my stretching into my core program, I usually start with the stretching.
Simply put, flexibility is important to reach your speed potential, there is less energy loss in fighting our muscles at the end of our range of motion. No more foot on the brakes or maybe not pressing as hard on the brakes.
Mikey
It is a fact, flexibility improves range of motion which usually means fewer injuries and less energy loss when reaching the limits of our range of motion during exercise. Basically being tight causes us to fight our own bodies when we approach the limits of our range of motion during exercise....its like we have our foot on the brakes!!! Being flexible allows for the brakes to be disengaged.
What we really want is to ensure that, in swimming, our arms move in their sockets through the entire stroke, without resistance. On the Bike, we want to be able to get into an aero position without having our glutes force us to be to upright. In running, we want our hamstrings and quads to have just enough flexibility so that we are not fighting them at full stride. So flexibility is important for endurance athletes. Note: Do not over do it though, it can lead to injuries by over overstretching or being too flexible.
Based on what we want for swimming, biking, and running...these are the muscles we should focus on for our flexibility program. Do a self assessment of your flexibility while swimming, biking and running and decide on the muscles you need to work on and integrate that into your program. The frequency of integrating into your program is really dependant on the outcome of your self assessment.
For me personally, I do 15 minutes of stretching 2 to 3 times a weeks focused on chest, shoulders, back (upper and lower), glutes, quads, hamstrings, and calves. I have decent upper body flexibility and a little below average on the lower body front. I do static stretching holding the position for 15 to 30 seconds, and sometimes functional stretching, only holding the stretch at the limit of the range of motion for a second and repeating 5 to 20 times for each different stretch. I incorporate my stretching into my core program, I usually start with the stretching.
Simply put, flexibility is important to reach your speed potential, there is less energy loss in fighting our muscles at the end of our range of motion. No more foot on the brakes or maybe not pressing as hard on the brakes.
Mikey
Midweek Medium-Long Run - Strong Ally to the all Important Long Run
Basically, the long run (LR) is the fundamental corner stone to Marathon Training Programs. I think most can agree on that.
What is happening in the LR that is so important?
Around the 90 to 120 minutes into a run the body starts to run out of glycogen stores, remember that glycogen is one of those essential ingredients for our energy production process, and as a result our bodies look for a way to accommodate for this problem. The physiological adaptation that occurs is the muscles are taught to conserve fuel (glycogen). So the more long runs the more fine tuned this physiological adaptation becomes. One article I read suggested it takes years for this benefit to really be fine tuned, maybe that is a topic for another day.
Note: This physiological adaptation kicks in at 90 to 120 minutes irregardless of how fast you run.... so why run fast and unnecessarily breakdown your muscles, compromising next week runs? Are you hearing me?
Knowing what we know about the importance of LR, lets now shift off the LR and now take a poke at the MLR.
Mikey
What is happening in the LR that is so important?
Around the 90 to 120 minutes into a run the body starts to run out of glycogen stores, remember that glycogen is one of those essential ingredients for our energy production process, and as a result our bodies look for a way to accommodate for this problem. The physiological adaptation that occurs is the muscles are taught to conserve fuel (glycogen). So the more long runs the more fine tuned this physiological adaptation becomes. One article I read suggested it takes years for this benefit to really be fine tuned, maybe that is a topic for another day.
Note: This physiological adaptation kicks in at 90 to 120 minutes irregardless of how fast you run.... so why run fast and unnecessarily breakdown your muscles, compromising next week runs? Are you hearing me?
Knowing what we know about the importance of LR, lets now shift off the LR and now take a poke at the MLR.
- They last between 90 and 120 minutes, but never longer than that (i.e. 16 to 24 km);
- They are short enough that you can add some spice to the run by integrating a variety of intensities or not (this is for all you fleet footed SOB's); and
- Separate your MLR and LR by 60 to 72 hours in a weekly schedule. For example if you do your LR on Sunday, do your MLR on Wednesday or Thursday.
Mikey
Friday, February 13, 2009
Re-evaluated Ambitions for 2009
Based on the injury in my lower left leg not really improving with almost a week off of running, it feels like I could be off running for a while. This means I likely won't be able to prepare for the Marathon the way I feel I should. If I pushed the training I would be risking further injury which would translate to more down time from training. This is where we as athletes need to bring in super human powers so we can be patient!!
Also, in light of my recent post about coming back to training from a serious injury, which for me was way to quickly in terms of training load. It is time to re-evaluate my ambitions for the year.
Originally, the ambitions were to have a spring Marathon and a fall Ironman finish with a possible Boston qualification time in the spring Marathon. Sadly, not sure the Marathon is in the cards, I may need to wait another year.
The question I am struggling with is.... Should I down grade the event to a Half Marathon? This would soften the training load for running. I need to recondition my body to be able to handle high training loads. This should be the new goal for the rest of winter and spring of 2009. By doing this I should be able to handle the Ironman critical load training this summer, maybe??
Here is the new tentative race plan:
Also, in light of my recent post about coming back to training from a serious injury, which for me was way to quickly in terms of training load. It is time to re-evaluate my ambitions for the year.
Originally, the ambitions were to have a spring Marathon and a fall Ironman finish with a possible Boston qualification time in the spring Marathon. Sadly, not sure the Marathon is in the cards, I may need to wait another year.
The question I am struggling with is.... Should I down grade the event to a Half Marathon? This would soften the training load for running. I need to recondition my body to be able to handle high training loads. This should be the new goal for the rest of winter and spring of 2009. By doing this I should be able to handle the Ironman critical load training this summer, maybe??
Here is the new tentative race plan:
- March - Lincoln 5 km Road Race
- May - Fredericton Half/Full ?? Marathon
- July - Duncan Hadley Sprint Triathlon
- August - Sackville Olympic Triathlon
- September - Montreal Ironman
Mikey
Wednesday, February 11, 2009
Returning to Training After Serious Injury
As most followers of this blog know, in September last year I suffered a serious lower spine injury. The health specialist never really came to conclusion as to what the the actual injury was. There was talk of performis muscle tears, ruptured disc, ligaments, hip flexors, tangled nerves, you name it....they had it all coming at me. All I know for sure, is the pain was extra special (demoral, flexosil, and endrophin for a week...good times) and in was located in my lower spine. Personally, I think it was a ruptured disc that caused all the other issues listed above, if that's possible. Anyway, all this from lifting something wrong while putting it away coupled with a sneeze while reaching for something in the cubbard a week later...how crazy is that. Enough of the whining.
So....I was off what I would call training for approximately 12 weeks. No swimming or biking. However, there was light jogging and stretching and core exercises during this time but not really training. If I couldn't do that.....I would of went nuts!!
In mid November I was given the green light to return to training. On November 24th I started on a full bore 24 Week Marathon Training Program, which I have been updating on a regular basis in this blog. I have big ambitions for 2009.
The program has me running six days a week working speedwork twice a week, long runs...you name it, this program is not for the average Joe, but built for the serious Joe. Adjusting distance and intensity as you move further in the program. No point in adjusting frequency because it has me running six days a week now. No where really to go with that unless I run twice a day.
Well here we are in the middle of Week #12 of the program, presently my lower left leg/knee is a freakin mess....which all started in Week #10. I will not run in week #12 and maybe not in week #13.....we will see how the leg feels. Also, seriously wondering if I should be in this hard core 24 Week Marathon Program.
After some reflection over the past couple of days, and an e-mail today from good buddy....affectionately known as fast Eddie, or Ironman Eddie since he did complete his first Ironman last year, bastard.......that stated something like "I read about your leg injury..what the hell are you doing to yourself?".....well the devil is in the details....what the hell am I doing to myself?
Interesting questions and one that deserves an answer. So here we go....
Oddly enough, I have know experience with returning to training after a serious injury, other than what you are reading about right now. On that note, I jumped in with both feet....basically carrying the mind set that I went through this type of training in the past so I know my body has the durability factor to handle it. Not so fast......apparently there is a helpful principle one should follow when returning to training after injury....who new? Somebody once said sometimes Mike can't see the forest for the trees....maybe this is what they meant.
Principle - Comeback should be gradual, never do capacity training at the outset.
In generalities, comeback time should be equal to the time lost from training. I take this to mean that you should be ready to handle capacity training (safe training levels you could handle before injury) after you go through a gradual build comeback phase pretty much equal to the time lost in training. As a rule, it is suggested to start with 50% capacity training level and even lower if the injury lasted more than three weeks. If the injury lasted months it is suggested to start as low as 10% capacity training. Add approximately 10% per week to the program until you reach capacity training levels..this would complete the comeback phase...but be careful with intensity and frequency of workouts, really pay attention to your body on these.
The premise is that the injured area and the untrained body is out of condition with respect to both its functional ability and its ability to recover from a workout like it did prior to injury so you need to gradually and carefully recondition the body, adjusting to the reactions the body gives.
Well, simply put I didn't follow that principle and that is what in the hell I am doing to myself. This sheds some good insight into my situation and worth some time to re-evaluate my 2009 ambitions and training programs.
Stay tuned for the outcome of this re-evaluation.
Mikey
So....I was off what I would call training for approximately 12 weeks. No swimming or biking. However, there was light jogging and stretching and core exercises during this time but not really training. If I couldn't do that.....I would of went nuts!!
In mid November I was given the green light to return to training. On November 24th I started on a full bore 24 Week Marathon Training Program, which I have been updating on a regular basis in this blog. I have big ambitions for 2009.
The program has me running six days a week working speedwork twice a week, long runs...you name it, this program is not for the average Joe, but built for the serious Joe. Adjusting distance and intensity as you move further in the program. No point in adjusting frequency because it has me running six days a week now. No where really to go with that unless I run twice a day.
Well here we are in the middle of Week #12 of the program, presently my lower left leg/knee is a freakin mess....which all started in Week #10. I will not run in week #12 and maybe not in week #13.....we will see how the leg feels. Also, seriously wondering if I should be in this hard core 24 Week Marathon Program.
After some reflection over the past couple of days, and an e-mail today from good buddy....affectionately known as fast Eddie, or Ironman Eddie since he did complete his first Ironman last year, bastard.......that stated something like "I read about your leg injury..what the hell are you doing to yourself?".....well the devil is in the details....what the hell am I doing to myself?
Interesting questions and one that deserves an answer. So here we go....
Oddly enough, I have know experience with returning to training after a serious injury, other than what you are reading about right now. On that note, I jumped in with both feet....basically carrying the mind set that I went through this type of training in the past so I know my body has the durability factor to handle it. Not so fast......apparently there is a helpful principle one should follow when returning to training after injury....who new? Somebody once said sometimes Mike can't see the forest for the trees....maybe this is what they meant.
Principle - Comeback should be gradual, never do capacity training at the outset.
In generalities, comeback time should be equal to the time lost from training. I take this to mean that you should be ready to handle capacity training (safe training levels you could handle before injury) after you go through a gradual build comeback phase pretty much equal to the time lost in training. As a rule, it is suggested to start with 50% capacity training level and even lower if the injury lasted more than three weeks. If the injury lasted months it is suggested to start as low as 10% capacity training. Add approximately 10% per week to the program until you reach capacity training levels..this would complete the comeback phase...but be careful with intensity and frequency of workouts, really pay attention to your body on these.
The premise is that the injured area and the untrained body is out of condition with respect to both its functional ability and its ability to recover from a workout like it did prior to injury so you need to gradually and carefully recondition the body, adjusting to the reactions the body gives.
Well, simply put I didn't follow that principle and that is what in the hell I am doing to myself. This sheds some good insight into my situation and worth some time to re-evaluate my 2009 ambitions and training programs.
Stay tuned for the outcome of this re-evaluation.
Mikey
Monday, February 2, 2009
Circuit Training
Hey Val, this one is for you. Further to our discussions today.
Basically, moving around the gym doing one exercise at a time for group of exercises (a circuit) and then repeating that same group of exercises is considered Circuit Training. This is an excellent way to strength train provided your training is focused on muscle toning/strengthening and some aerobic impact......perfect for weight loss.....
Here are my basics:
Basically, moving around the gym doing one exercise at a time for group of exercises (a circuit) and then repeating that same group of exercises is considered Circuit Training. This is an excellent way to strength train provided your training is focused on muscle toning/strengthening and some aerobic impact......perfect for weight loss.....
Here are my basics:
- Pick about eight exercises...I recommend four for your upper body and four for your lower body. Maybe target the following muscles...chest, back, arms, shoulders, quads, hamstrings, calves, and hips.
- For each exercise keep the repetitions (reps) high and the weight reasonably light. As a rule I do 10 to 15 reps. Some work from the 8 to 12 reps range. The higher the reps count the more emphasis on toning (slow-twitch muscles fibre lean and mean) versus bulking (fast-twitch muscles fibre the green machine incredible hulk). The weight is basically the weight you can lift under really good control for the desired reps plus one more...you don't have to have veins popping out of your head and you shouldn't be grunting...leave that for the meat heads doing the low rep heavy stuff.
- With the circuit I like to flip flop between upper and lower body exercises i.e. exercise #1 - one legged squats; exercise #2 - push-ups....you get the point...my preference...you do what works best for you.
- Work your way to repeating the circuit three times in one session and hold there for about 4 to 6 weeks.
- After 4 to 6 weeks you should change the exercises, maybe not all, but most....even change the order... this keeps the muscles confused and worked on from slightly different angles and being further challenged. This also cuts the monotony.
- If you really want to challenge the aerobic side, play with shortening the rest between exercises....you can really get a good sweat on....in any event 60 to 90 seconds active rest between exercises is a good goal.
- Complete the circuit training 2 to 4 times a week. Always a rest day in between workouts for weight training...no exceptions.
So there you have it. Those are my thoughts on the basics of circuit training. Notice that I have not mentioned any core strength moves. That is because I am a believer that core strengthening is a workout all on its own because of its importance, especially for us older folks.
Now go get tough!!
Mikey
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