Archive for the ‘Running’ Category

Shin Splints – ouch!

Posted: October 17, 2013 by Dave Kohrell in Running
Tags: , , , ,

PureFitness Training-Center 

Pure Fitness

Pure Fitness – Lincoln Nebraska

Hey Runners here’s a link with some Corrective Exercises that We have put together for those nasty Shin Splints. Good luck to all of those participating in the M2M. If you have questions regarding the info on Corrective Exercise for Shin Splints, please comment. Here ya go. Thanks.

http://purefitnesslincoln.com/shin-splints-and-running-in-lincolnne/

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Good article and even better podcast on running form and mechanics.

http://strengthrunning.com/2013/10/proper-running-form/

http://runnersconnect.net/

I’ve shared from Jason at Strength Running before.  If you look at continuum or scale he’s on the opposite end of CrossFit Endurance’s Brian Mckenzie.  So he’s more in the traditional running mileage with some body strength exercises (whereas Brian MacKenzie is strength/speed/stamina first and foremost).  Candidly I’m somewhere in between.  I respect each one though – torn am I!

Running!

Run free! But what does that mean?

The podcast and discussion with Jeff Gaudette talks about a topic in both camps – proper form, firing the glutes, lean, cadence.  Listen to this! Jeff is an Olympic Trials qualifier (2:22 marathon – sick!) and has been involved in the Hanson’s training approach.

So take a look at the article and listen to the podcast.  Good stuff.

*Key finding, more than a Pose/Chi, midfoot or heel debate, posture is critical!

Summer time of S/B/R/S – Swim/Bike/Run/Strength and what a
fun summer it’s been! Last weekend capped it off with a second
Pikes Peak Double – truly a life defining experience.

Pikes Peak Ascent  - finish cries out for a handstand!

Pikes Peak Ascent – finish cries out for a handstand!

Along the way I’ve been
blessed to snag some bling at our State Games (swim and run), gain
a new 15 year PR in a 5k (21:49) and find that balance among
swimming, biking, running and strength that propels the run
side. There are times in a year where those four legs of a
fitness table are used to propel another side; such as a USMS one hour
postal swim in January or CrossFit Open Games in March to April
Here’s the workout numbers since June 24. Weekly run average of 35
miles per week is something my prior run only focus would have been
proud to attain. Not going carry that the whole year, but
it’s good to know, when a ramp is needed, it’s there. And of
those 280 miles, over half were at a high intensity level – so not
a slog easy run.

Activity
Type
Count Distance Time Elevation
Gain
Avg Speed
Running 68 280.47 – 35
per week av
53:34:52 22,233 5.2
Lap Swimming 13 3.09 1:45:27 0 1.8
Walking 11 4.15 1:32:08 211 2.6
Strength Training 10 0 1:55:19 7
Cycling 8 83.37 7:09:43 1,869 11.6
Open Water Swimming 1 0.28 12:05 1.4
Summary 113 371.36 66:13:23 24,320 5.8

I enjoyed the mix of activities this week!

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Got some strength back, buns on the bike seat with a good long ride Sunday and the highlight was our Freaky Fast Runner’s teams at the Havelock Community and Charity run on Saturday June 1.

Hit a better than median, average time of 48:19 for the 10k!   The FFR 3k Mixed Team was 3rd and the 10k team was 4th.  This was a day after a wonderful tempo run and two days after track (so much for only 3 days a week running ;-))

Our running community was saddened by the departure of our inspirational marathoner, Carol Smith.   She battled ovarian cancer for over a year.  An incredibly moving memorial service was held yesterday, June 6, to celebrate her life.  We will miss her and look forward to seeing her in eternity!

 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 6 25.42 4:09:51:00 628 6.1 143
 Walking 4 2.2 43:29:00 90 2.9 80
 Strength Training 2 27:00:00
 Cycling 1 21.27 1:38:54:00 218 12.9 130
 Swimming 1 0.57 17:00:00 2
 Summary 14 49.46 7:16:13 936 7.2 137

Since I’m using Runner’s World Run Less, Run Faster as a guide for 16 weeks (actually 18 since there will be a break for the Pikes Peak Double in August), thought it would be good to use the next series of “serial” blog posts counting down like RLRF (how I abbreviate for Garmin workouts).   Focus last week was aerobic base building – run and bike.

My 3 key running workouts were

  1. Speed – 3 x 1 miles at East High Track on Thursday night (7:12, 7:28, 7:33).
  2. Long – 13.1 (1/2 marathon) in 2:03 on Saturday morning.
  3. Tempo – 2 miles in 16.28 – 8:13 pace on Sunday morning.

Those workouts point to a 3:45 – 3:55ish Marathon.

Activity Distribution Report for coachdavek
 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 8 20.52 3:14:23 556 6.3 144
 Cycling 3 10.38 1:07:11 208 9.3
 Strength Training 1 3:00
 Summary 12 30.9 4:24:35 764 7.1 144

Still coming off the high and the low of my 25th Marathon – almost at 50 total ultra (1), mara (25) and 1/2s (19) since 1994.

As shared last week in the Lincoln Marathon Recap  the 4:28 was the 7th out of 9 for Lincoln marathon times.  It was better than 2006 and 2009, close to 2003 but slower than the 90s and 2010/11.  The last Lincoln in 2011 was (4:00:16) which, while not all time marathon PR best in terms of distance from Boston Qualifier.  That gap,  gives a concrete “how far away” am I assessment.  In 1996 the qualifying standard for a 31-year-old male was 3:05 – so 50 minutes off.  In 2011 the standard for a 46-year-old male was 3:30 – so 30 minutes off (before that dratted 2012 change).

So, as you can see I’m not a BQ type guy.  As I shared on other posts I’m a grinder, mid-packer and occasional trophy sniffer.  I tore through my body through years of ho-hum endurance training (enjoying it a lot when healthy) and discovered structured, progressive, random strength programming in late 2009.  The results of STRENGTH + ENDURANCE = PRs.  And perhaps a long shot with a perfect storm of a BQ.

If I was closer in 2011, what happened?  Two things –

  1. in 2012 I was disconnected from a CrossFit box and structured programming.  There’s a raging debate on the blog-o-sphere and web land about how structured that programming is.  I’ve benefited from some great training at three different boxes and structure (so Black Box and Starting Strength programming to level out the ‘randomness’).
  2. feeling a tad weak after high mileage December, decided to get my strength swag back (haha) and along the way jumped into CrossFit Open Games.  I completed all 5 WODs at Rx (barely) during a cruddy Spring for running.  Also I did not appreciate the maximal muscle stuff needed to pull off the 5 weeks of the CrossFit Open.  It would put me at a max rep strength on each WOD (not 70% like most Master Males, 45-49).  So there were four weeks of “run more than 5 miles or do hills, rigghhhht, no!” Mistake? Not really, would do again in a heart beat.  It was fun.  Plus while slower than 2010-2012 marathons it was faster by 5 minutes than my max aerobic driven 2009 Lincoln Marathon and felt incredible the day after.  Oh and no injuries!  There’s much more to fitness than what happens on 26.2 miles!  Still if your dream is a killer 26.2 then that leads to the next big bullet line –

So what?  What are you going do now?

Three  things

  1. ENDURANCE. Understand there ain’t no thing as a free lunch as Mark Twight said.  He’s the guy who trained the Movie 300 shredded Spartans at Gym Jones but I can’t get his report for free but know it’s there.  I’m ramping up a mix of speed, stamina and endurance work.  I still value CrossFit Endurance (lots of hate out there in the endurance only community). Come-on ectomorph brothers and sisters, I was once was like you.  But strength is good.  We’re all learning. Jason Fitzgerald and Strength Running is none too happy with it!     Get you head spinning and read the honorable response by TJ Murphy – a high enduro refugee.I’m forgoing CrossFit Endurance and following the FIRST’s Run Less, Run Faster from Runner’s World (RLRF).  It’s a nice 3 running workout plan each week – so tempo, speed and long run.  I leveraged part of this (from Week 8) jumping in with a friend, Amy Uhlmann, who nailed her BQ at Des Moines in October 2012.  On her second marathon.  Freak! 🙂
  2. STRENGTH.  Will strip away some of the intense chipper and limit my AMRAPs.  I need time and recovery for an aggressive swim/bike/run (s/b/r) schedule. Metcons are not suitable substitutions – they have their place.  I’ve learned that let the high intensity intervals stand on their own (whether in the pool, on a bike or running on a trail).  I’ll head back to the Y for some work following a lighter version of Mark Rippetoe’s Starting Strength, punch card at CrossFit and take my strength on the road within the RLRF speed.  I’m forgoing some exercises for now – sumo deadlift high pulls, box jumps (steps instead) and snatches while focusing on squats, strict pull ups, squats, bench, squats, push ups, squats, swings, squats, lunges, squats-thrusters, toes-to-bar, squats – see trend.  SQUATs, loaded, unloaded, my life!
  3. OTHER. Kick in the s/b of the s/b/r – have great swim and bike workouts ready. On those 105 degree days, a pool or bike beats the foot path!

I’m scribing my results daily at Garmin Connect (feel free to connect) and will summarize here and for group stuff on my favorite local group – Freaky Fast Runners.

Next

Details of training, with anchors for Marathon, 5 mile and 10k are shared in the table below.   Think about doing the same for yourself. Include similar races, same course each year. It helps a ton in giving you an apples to apples comparison of the only contest that matters – you against yourself and time (real and father).  One of the things I haven’t appreciated in the mood swings and debates on strength/endurance/combo or right “approach” is lack of transparency.

http://athlinks.com/racer/results/68436406

and here  “type in Kohrell, D” http://www.lincolnrun.org/resultsdb.asp

with this summary below – ok this very detailed table screaming for 15 pie charts – below – double click on the “jpg” and it will expand!

If I were making this up the times would be MUCH faster!

If I were making this up the times would be MUCH faster!

 

 

Dogs and water

Posted: March 16, 2012 by Dave Kohrell in Running
Tags:

Great group tempo and hill run last night. My ever faithful running companion, Heidi the wonder yellow lab, was along for the ride. The much warmer Spring than normal prompted a much greater water need. 6 miles in 65 degree weather was tougher on her than 31 miles in 30 degree weather two weeks ago.

Keep the pups watered well and down! As the picture shows they’re not to picky on how to get it!

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Brick house!

Posted: March 14, 2012 by Dave Kohrell in Running, Triathlons
Tags: , , , ,

Want to push yourself? Get faster, stronger, both? Try a brick workout – that mixes short distance (200 run, 1,000 bike or 50 meter swim) in chunks of 5. Repeat 4-5 times, keep your recovery short and watch your swim/bike/run/row raced sore.

Here’s an example from tonight with some cool friends (see pic below). This one mixed some strength too (kettle bell).

Kept clock rolling. 1/3 mile warm up w/ Heidi/ 1/4 w/ Freaky Fast gang Sherri PJ, Lissa and Tim. 4 bricks of 5- 200’s with rest = time for 200 x 1.2 to 1.5 (so a short rest). 25 kettle bell swings and squats to warm up (25# kb). Brick 1: 39, 42, 43, 45, 42. 15 kb swings. 3 minutes rest. Brick 2: 39. 42, 43 44, 42. 15 squats, Brick 3: 38, 41,39, 42, 39 4 min rest; Brick 4: 38, 40, 41, 41, 39. Brick 3 and 4 were fastest. 4k (2.48 m) – in 14minutes 6 seconds (5:41 mile pace). Jogged/walked 2 lap recovery. Last lap included KB – 10 curls (l/r), 10 side bends, 10 tri ext, 25 figure 8’s. (145 tot strength).

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Four months of the best swimming since, well, high school notched 40 miles from November through February.  It was  a ton of fun to swim alongside my kids.  Got some great pointers from coaches and fellow swimmers (those ten year-old are swim savy!)  Wrapped it up with scrimmage with the UNL Swim Club on February 23.  Along the way I become a real USA Master’s swimmer, swam the one hour speedo swim challenge (2,775 yards) and figured out some much-needed stroke improvement.  While we had a very mild winter, there’s nothing better than swimming in the running “off-season”.  Beats the dreadmill any day! So hope to keep it up and double last years “laps”.

Angry Cow

Angry Cow Adventure - Run - Bike - Adventure!

Yesterday I was 9 miles shy of the 4 month swim total at my first ultra marathon – the Angry Cow Stampede in Wilderness Park, the Jamaica Trail and the Homestead Trail in Lincoln.  There were seven of us in the 50k, over 50 in the 1/2 marathon and a good number in the 6 mile.  Was enjoyable running with some other trail runners the first 6 – 7 miles (until the 1/2 marathon turned around). From mile 7 to 31 it was just me and my best running partner, Heidi along with some others on the beautiful trails.  Was able to cheer the four ahead and two behind me at the turn around.

My goal for this race was 1) bucket list an ultra trail run and 2) long run for the Lincoln and Sandhills marathons in May and June.  Sure it may seem crazy to go longer by six miles, but figure it’s time to put that marathon distance in context.  My goal pace was one minute slower than marathon target (so 10 minute mile).  The need to keep my pup hydrated and stiff wind coming back brought that right at 11 minutes.  Seeing my family at mile 25 and at the finish line was the best part. Though I think they were primarily concerned with the health of our dog!

My running mileage did not veer from the hybrid triathlon / CrossFit mix of the last couple of years. Weekly mileage continues in the 20’s.  I did get some quality long runs in (14, 16, 12 variety).  I also blended medicine ball, weighted vest, body strength exercises, dumbbells in two runs a week. That blended strength approach also jumped into the swimming (burpees and laps should never mix though). Call it crazy strength (cause I’m not always sure what will happen). I’m longing to jump back into the CrossFit Lincoln family and now that my employment is close by, I’ll be able to do so!.

PS. Some poser hacked the root domain for coachdavek – am deciding whether to go with an “org” or coach-davek.  Will continue with the wordpress extension for now.

 

It’s been awhile since I shared  a post.  Maybe that’s not such a bad thing.  The culprit is being busy at work and play.

So it’s been a summer of fun – I wish I could race every weekend.  Not possible due to other events and budget (hence the busy with work).  I did enjoy some break-troughs and avoided a near break at Pikes Peak.

  • Enjoyable Havelock 10k with several Freaky Fast teams and a surprise top 3 finish for my team (thanks to a late entry for us who won top overall female!).  Nice to break 48 minutes on that course again.

    Freaky Fast teams dominate Havelock!

  • Lincoln Mile – 1st one since 2000 – snagged a slightly faster time than 11 years ago – 6:16.  Still off my PR of 5:59 in 1998, getting so close!
  • 1st sub 23 minute 5k in a long time at the Thunder Run.
  • Finally broke the 5 year average for the Buffalo Run.  This race is Lincoln’s oldest – a 5 mile hilly course in Pioneer’s Park.  Was battling my 1992-96 self.  Set a “mature” Dave PR of 37:03.

Not all was record setting this Summer and there were some challenges to navigate.

  • Due to budget and time constraints as well as desire for next triathlon to be a 1/2 Ironman, no triathlon this summer.  I was able to volunteer and serve as life guard at the CSG and lend a hand a duathlon.  If not racing, may as well help out – plus I learn a good amount by watching the elites (not that I can replicate it. :-)).
  • Took a bit of tumble at this year’s Pikes Peak Ascent – got up, dusted myself off and finished in 4:57.  A little ahead of last year, but off my own best and 42 minutes off Wave 1.
  • Due to time constraint haven’t been able to pop into my favorite CrossFit spot – CrossFit Lincoln.  I hope to again beginning in November.  Also no gym at all since June.   With strength a component of my training since October of 2009 this has posed a challenge.  The result has been fusing speed, stamina and strength together or what I call S3.  From early July to present, I’ve just used what ever I got – dumbbell, body weight, med ball, kettle bell, picnic tables, jungle gyms, park benches, etc – and rolled those into the run, bike, swim workout two to four times a week.  The result is a fusion of all three.  I’ve researched a bit of the urban or natural workout methods.  It’s not ideal but it can work.  There’s never an excuse now to exclude strength training.

So how did your Summer go?  What’s on tap for Fall?  Watching my kids enjoy Cross Country, Football and Soccer has been at the top my list.  Seeing several cross country meets has brought me back to that grass roots running that hooked my in the early 1980’s – show up, put on a number and run your best.  Not much in the way corporate sponsorship or instant electronic results, but a ton of fun!

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