Posts Tagged ‘Strength’

2014.  Buh-bye! Stress fracture, some missed training cycles and races, some regrets but plenty of highlights.  One affirmation too. Strength is key.

This year my hours of strength training were the only ones to increase.  Miles took a hit (swim/bike/run/row).  Was able to amp up the strength side – in part it was all I could do for a few weeks (other than walk).

The strength training was split into:

  • Circuit / bodyweight intensive boxing working outs (January – April with occasional hitting a 100# bag in basement now)
  • Metabolic conditioning during kids’ baseball, softball, soccer practices (either as coach or parent in waiting) – bring a 12# medicine ball or 45# kettlebell and workout on trail, park or field for an hour (March – October and occasional now)
  • Progressive Calisthenic Conditioning – bodyweight alternative to weights (March to now)
  • Mark Rippetoe’s Starting Strength – barbell fun! (November to now).  Legit 3 x 5s as of 12/26/14 are 150# back squat, 135 bench, 95 press, 95 power clean and 185 deadlift.  Started at 95 BS, 75 bench, 60 power clean and 135 deadlift (11/8/14).  Got a form check on back squat when hitting 165 – not going nearly deep enough.  So I backed off weight load and slowly added.

Got this article from co-Lincoln Marathon director and Tiger Coaching founder, Gary Bredehoft.  Triggered a memory of Mark Rippetoe and Starting Strength.  http://www.outsideonline.com/fitness/bodywork/in-stride/Lifting-Heavy-For-Endurance-Gains.html.   Went through some Starting Strength during some sweet 2012 workouts at Cornhusker CrossFit.  This short article captured a much longer research effort by JSCR – maximal strength training PLUS endurance is better than bodyweight circuits PLUS endurance.  A study in the Journal of Strength and Conditioning Research found that maximal and explosive training paired with endurance workouts lays a better foundation for running economy than a combination of bodyweight circuits and endurance training.

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No, as runner there’s no risk you’ll max out the plates like Suh!

So if time is pressed – best to get some squats + miles in than a whacked out circuit or WOD (not that those are fun!)

Some strength training basics from Mark Rippetoe – there are five core barbell moves and progressive loading of weight over time. The moves: squats, presses, dead lifts, bench presses, and power cleans. The programming is start light and add weight slowly over time.  There are similar programs out there (5 x 5s, 5/3/1). Consistency over several months / years is the key. My 50 year old target in June is 215# back squat, 185 bench, 145 power clean, 265 deadlift and 135 press.

Bodyweight substitutes are available – just journey over (google) progressive calisthenics, Convict Conditioning or my personal favorite Al Kavadlo.  This isn’t an either / or proposition.  The two coexist and compliment – so within the confines of my own “globo-gym” Golds. I’ve hit the 5 barbell moves 2-3 times a week and blending in some PCC (bridge, leg raise, handstand, push up, pull up single leg squat progressions).

http://www.outsideonline.com/fitness/bodywork/the-fit-list/How-to-Make-Better-Fitness-Goals.html

Recap

2009 looked liked this

runpyramid

2015 will look like this

strengthpyramid

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/

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.

 

So you thought exercise meant pain? 

While there’s some pain that results from exercise (either during or after – called delayed onset) the pain relief benefit from exercise greatly outweighs the pain creation.  This article provides a nice summary of what’s involved and I’ll shout and echo the sentiment that “Moving is what the human body is designed to do”…

http://www.nationalpainfoundation.org/articles/11/reaping-the-benefits-of-exercise?PHPSESSID=0e91394ee648b212802586b2a34ddd63

Mixing aerobic, strength (anaerobic) and flexibility are the key – one type alone will not accomplish it. 

  • Aerobic exercise from running or cycling or aerobics classes help fuel that authentic wonder working tonic called endorphins.  From Medicine.net “Endorphins are manufactured in the brain, spinal cord, and many other parts of the body. They are released in response to neurotransmitters and bind to certain neuron receptors (the same ones that bind opiate medicines). Endorphins act as analgesics (diminishing the perception of pain) and as sedatives”
  • Flexibility helps your body correct itself from a generally sedentary lifestyle we have.  If you think about it, sitting at a computer or standing all day on your feet are the most punishing things you can do to your body.  So stretching, yoga and Pilate’s help increase your range of motion
  • Strength training does not mean “you’ll get pumped up” in the “governator” sense.  It does mean you’ll build muscles first and then over time (3-6 months later) your joint strength.Consider strength training your body’s natural ibuprofen. 

I’ve seen the benefits of exercise increase as I age or struggle with some minor chronic pain issues.  I have a flaky almost non existent thyroid that presented itself in 2001.  A 2 mile run felt like I was at mile 20.  It didn’t add up.  After a diagnosis and proper meds – Levoxyl rocks – I was back on my way.  However by focusing too much on running I would find myself fatiguing.  As I’ve mixed in a heavy triathlon dose and kept my strength training year round, I’ve noticed a much greater improvement in pain management.  Again, my pain management is very minor and I empathize with those who have arthritis or fybromyalgia or Lyme disease.  I’ve also seen that blending in healing aerobic activity of swimming and cycling helps with the body pounding nature of running (in a future blog I’ll share some secrets on how to make it less body pounding beginning with “get off your heals and onto the balls of your feet”).  My next step is improving my flexibility. 

Now further testifying to the benefit of exercise, I’ve felt the old body aches more if I’m away from some serious workouts for 4-5 days (lets say traveling).  The lower back creaks, feet hurt, etc. 

Please do share what you’ve found – whether you’ve exercised all your life, its been a few months or you’re just beginning.

Next up – overcoming the Pain from Exercise.