Posts in the Tips Category at , Page 8

One Hot Mother Psoas. “Shut Your Runner Mouth!” ;)

Posted on September 21, 2012 by Cait — 10 Comments ↓

It seems like the running community has been on fire recently, or maybe it’s just their psoas muscles that have been on fire. The psoas; yes, I just like writing and saying this term, try and rattle that one off five times fast.

Truth be told I wanted this guy to burn that blasted elliptical! 😉

So why is it such a hot topic among the runners I’ve talked to as of late? The thing is, most runners don’t even know they have a psoas, or that they even have TWO, until they start getting these weird deep, stomach pains. Sometimes it’s lower back pains, or the pain is around the hip area. The fun that is sciatic can stem from the psoas, and even your knees or feet could be screaming at you thanks to the psoas twins and the imbalance chain of reactions.

The psoas is a very deep muscle attaching at your lower/mid spine and then running across the hip to insert at the top of your thigh (femur). While most of us are unaware of it, it is pivotal in our running; it is a major player in each and every time we lift our leg off the ground in stride. It works not only as a hip flexors but in holding proper form. Since we established it inserts at the spine, having a tight psoas can lead to hunching over; the same hunch in everyday life can lead to back problems. Through the wonder that is the body’s chain reaction of imbalances and weakness, a wonky psoas can lead to knee problems and others that you might not naturally assume stem from a deep, core muscle.

Source
What’s a runner to do?
Fist of all, know you have a psaos on each side of your torso(I’ll like you more if you say it five times fast) and then be aware that more than likely your’s are tight. Just the act of running tightens that psoas up and you’re probably not stretching it as much as you should. My best friend is a massage therapist to elite and mortal runners and he’s always telling me how no matter what, 99% of the time the second he digs into an athlete’s psoas they start squealing. The psoas is like a little slumbering bear, it can be super tight without you knowing if for a long time until it suddenly wakes up and you’re stuck with an injury.

Stretches, Exercises and Massage, Oh My!

* Core Work: Having a balanced and strong core will keep you ahead of the psoas game; I really like the pedestal core routine I talked about and demonstrated. When you do those reverse planks with the leg raises you’ll note that psoas is doing its work there! 😉

* Psoas Stretch: Get down on your knees, keep your right knee planted and then step your left foot in front of you so that the left thigh is parallel to the ground. Raise your right arm up over your head, slightly lean your torso back and begin twisting a few degrees to your left. You don’t need to twist much at all, but you want to feel a stretch deep in your right hip region. Hold here for at LEAST 20 seconds, preferably more and if you’re just sitting watching TV that is a perfect time to give your psoas some love. Be sure to repeat with the other hip.

* Massage: I did a whole article/post on self-massage techniques but before I get to it I need to remind you: self-massage works because we can’t all afford a pro all the time. However, they are pro’s for a reason so we need to be informed and SMART when we massage ourselves.
DON’T think more pain is always a better massage.
DON’T massage a muscle the day of a strain, pull or trauma. Give it at least a day to ‘cool’ off, you’ll only do more damage if you start digging in there.
DO gradually work into more pressure. Think of like how you warm-up before a hard workout.
DO know your limits. Sometimes you just need a pro, ’nuff said.
For the psoas, just lie straight back as you would before you zonk off to sleep, take your hand and gently knead the muscles, run from the top of the hip and up along your side. Work into adding more pressure and stop and pause, holding direct pressure, along the way. Don’t do more than 5 minutes at a time on each of your psoas muscles. And if you’re especially tender remember to ice afterwards for up to 15 minutes.

So have you been schooled in the psoas? I hope so. Because it’s better that this be a hot topic for you to read and learn about before your psoas becomes the hot, beastly demon screaming at you and forcing time off! 😉

1) Have you ever had psoas issues? Have you ever had anyone tell you that your psoas is tight?

2) Do you do much self-massage on yourself? Are you lucky enough to get in and see a pro very often?

3) What has been a hot issue you’ve noticed lots of runners talking about as of late?

Running and Training are Not the Same Thing

Posted on September 14, 2012 by Cait — 8 Comments ↓

Running is simple, training is not. Training also hurts a heck of a lot more. But, getting back to the first one there, running really isn’t all that complex: right foot, left foot, right foot, repeat. Don’t get me wrong, that incredibly simple and repetitive motion is addicting as all heck and something I’d rather not live without; however, training is a completely separate entity from the mere act of running.

I think she’s training…the mean mushroom men chasing her are just making sure she hits pace. 😉

Training is methodical, there needs to be a method to the madness, many more variables need to be considered and getting back to the inevitable truth: it hurts a heck of a lot more. Runners in training need to be able to look at the big picture, how each run fits into the whole; you can’t just take it day by day. This rigidity might sound like a turn-off, but the rewards that come from training are also a bit unique from that which you get from pleasure running alone. I think because you suffer more, when you’re done you respect the process and YOURSELF in a different way, namely more.

And to be honest your training schedule doesn’t have to be viewed like a rigid schedule; in fact it shouldn’t be. There needs to be flexibility because running is the same across the board in this regard: you can’t plan for everything. The human body is one complex creature and sports performance is a science riddled with variables and unknowns. You see, we don’t know all the answers, which kinds of training programs or philosophies work the best, and then which workouts and training cycles fit the individual. So there needs to be flexibility with any training program because there will be days when your body is sending you signs that for that particular day you need to adjust the workout; it could be that you need to cut back or it could be that you’re fitter than you predicted and should up the goal paces…things you can’t know three months prior. Sometimes with running and training, you just never know.

Though there are lots we DO know and here’s some distinct differences between running and training:

* With training, even with a flexible plan, you still need to see everything you do as a piece of the whole. Think to yourself before you do any run, extra cross-training, weights, core, etc, “How is this going to help me in the big picture?” Just because the weather is suddenly awesome later in the afternoon and even though you’d love to go out and do some more miles, if you honestly did a hard workout that day and shouldn’t, in training, the smart thing to do is use some self-restraint.

* With running the pace really doesn’t matter if you don’t want it to. Not so with training; this applies to hard AND easy days. With hard days, obviously you’ve got a goal pace you want to hit, but for easy day you do too: the goal pace is one that allows you to recover. This little detail is something many new and eager runners forget…then fast-forward and they can’t understand why they are so tired later in the season. The answer is they never let their body recover.

* With training you need to be more accountable. There will ALWAYS be days you’d rather sit on the bed curled up with Ben & Jerry and the Tivo. Rest days can be part of training but they are different when they are actually planned versus the ‘I’m just lazy’ rest day. Know the difference and get rid of the second kind.

* With running it can be just running. Let me explain, if you want to run faster and run your best you need to do other things than just miles, miles, miles. Core work, strength work, stretches, quick feet drills…there are lots of ‘extras’ that when integrated into your training routine will vastly improve your running performance.

* With training some of those ‘extras’ are injury prevention. Running puts a ton of stress on the body, training exponentially increases that. So that’s why with training it’s also your job to be kind to your body and give it the TLC it needs. If you don’t, it will revolt (check out this awesome post by Mark @ Running, Writing, and Chasing the Dragon on just that kind of revolt) and you won’t be doing any running or training.

True, training still includes the left, right, left, repeat aspect of running. However, it entails a LOT more. That said, getting back to the rewards of training vs. running…anyone who has gutted through a tough as heck race and come out hitting their goals will attest that it was worth it.
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Miles Madness Update: Okay, guys, so it’s Friday and this marks the end of Week 2 totals. Now in an effort to make things easier for everyone I’ve created a Google Doc for all team members to be able to go in and insert their total themselves in about T-minus 30 seconds time. If you emailed me last week and I have your email address I sent you an invite to view the document. If you didn’t receive the invite (and check the Junk, in the one I sent to myself the message went to the Junk bin) let me know and I’ll get you squared away. Thanks guys! Also shout out to Amy @ Proud Patriot for suggesting the Google Doc route! My team members are smart AND fast. 🙂
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1) What’s one difference you can add between running and training?

2) Where are you at, are you training for something in particular? Let me say, it’s also more than okay to just be in the running phase…whatever floats your boat and you’re still doing the BEST sport ever. 🙂

3) When you’re just about to start a hard workout or race and you know it’s going to hurt, but you also know that if you stay tough through to the end it will be well worth it, how do you tell yourself that you will stay strong and tough when your mind starts begging for mercy?

Keep Your Running Training Current But Not Trying to Re-invent the Basics

Posted on September 8, 2012 by Cait — 4 Comments ↓

Some people do pretty weird stuff. Okay, this is coming from the Queen of Quirks, but when it comes to training and workouts this runner is sometimes left scratching her head, rolling her eyes or stuffing down giggles at some of the things she’s seen and heard. Warning: I’m about to get a little runner snarky so if you continue to read it’s at your own risk and I only ask you to remember that I am not, in fact, a totally mean and wretched bi***.

“It’s new, it’s revolutionary.” The exciting and fascinating thing about running, sports performance and learning how to best manipulate the body through training in order to get the VERY most from oneself is that it is constantly evolving. As with any science there are always new findings, theories to be tested, and lessons to be learned. Training has evolved through the decades and so have World Records.

That said, sometimes I think people take this kind of thinking a bit to far: ‘Let’s come up with something totally new, never before even thought of and I bet because it’s unlike anything else we’ve stumbled upon it will be the magic training bullet!’ Sorry, but I think runners doing Cross-Fit falls into this category.

With running, yes you should always be on the look-out for new drills, exercises, workouts, and training philosophies because there are MANY aspects in that regard that work wonders for you. But, also remember that the ‘basics’ are the foundation and not insanely complicated: run, do speed-work, do longer intervals, allow your body to recover, basic core work (ie: pedestal), some strength work, be CONSISTENT, and be prepared to hurt during your workouts. Sometimes I think people look to something else in hopes that it can help deter from the glaring fact: running hard hurts, but you have to do it, there’s no substitute.

For distance runners, when it comes to the weight room and strength, you’ve got two major points to keep in mind: 1) Strength, core and flexibility work IS going to greatly improve your running…but… 2) You don’t have to over-do it either. Also, remember that it’s low weight/high reps for us…you don’t need to be maxing out at the bench press. Doing more functional type exercises is also more in tune with your goals. I think it’s runners taking new ideas in the weight room or strength moves that initiate a lot of my inner giggles.

Applicable weight training is when the exercises are geared toward running actions, typically more dynamic in nature. For example if you don’t have access to a gym, doing squats, lunges, push-ups, leg lifts, bench dips or step-ups could even wind up being better than loading up crazy high weight plates on the squat bar. Now if you do have some weights, doing running arms with 5 pounders is another example of a running specific exercise. If you get in front of a mirror and swing your arms as you would running for 20-30 seconds you can also work on your form; focus on getting the ‘perfect’ arm swing (front to back, shoulders relaxed and dropped) before worrying about how fast you can swing the weights…quality is more important.

So, to the guy who had a weight place looped around a leather strap, the strap then hung around his head and he was doing neck raises…I highly doubt he’s a runner in training. True fact.
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This post could have been epic because the examples of these are legit drill/exercises and those maybe not so much, runs on longer than the Western States Race. Here are some examples of awesome drills/strength/flexibility/core to do. Bottom line, if it seems way too crazy or like the person telling you that it works seems to be trying too hard to be convincing, and a part of you wants to laugh…go with your gut and focus more on the basics. Run.

Miles Madness: Okay, to any of those awesome Team Cait Runners that have not yet emailed me: captaincait@hotmail.com their total miles for the days of 9/1-9/7 please do so and I can add those into the running total. I know the first week is a little odd-ball with the days but by next Friday when it’s time to submit it will be a full 7 days and we’ll be set on a more logical schedule…lol.
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1) What is something you’ve seen, read, or heard about that made you scratch your head or laugh inside?

2) What is an example of something that was new to you but you tried (or plan to try) and it improved your running?

3) How do you balance staying current with new training ideas and tips that will help propel your running forward and then reading things or studies that seem to ‘try too hard’ or are just straight up cray-cray? 😉 I guess, how do you assess the source?

Your Runner Foot Type and the Quest for the Perfect Running Shoe

Posted on September 6, 2012 by Cait — 17 Comments ↓

It may take some searching but eventually we all fall in love with the perfect pair of running shoes. How’s that for living happily ever after? 😉

A great thing about running is that you really don’t need that much: a pair of shoes and please some running clothes too. However, what those supplies lack in quantity numbers they make up exponentially when it comes to their needs in the quality factor. Reread that sentence a few times until it makes sense…haha.

Running shoes are of insane importance, many new runners (and even not so new runners) aren’t able to grasp just how crucial having the right kind of shoes for THEIR foot type is. The three major foot types are: pronators, supinators and neutral runners; the majority of runners are pronators. We all fall on different variances of the foot type spectrum, but if you don’t know your foot and it’s specific needs you really need to school up.

Prontators. These are the guys who’s arches ‘sink’ in and roll to the ground as they walk. If you were walking in sand you’d see a ‘fatter’ footprint. This is the majority of the public and it’s important to find shoes with support in the arches. If your REALLY cave in at the arch you need motion control shoes, a step below that would be stability shoes. Sometimes people need arch support inserts or orthotics in addition to their shoes, I run in Super Feet and those would be my top suggestion for over the counter shoe inserts.

Neutral Feet. These are the people you should love to hate because they have the biomechanically ‘perfect’ foot strike. If they walked in the sand they’d have that cutesy little foot print, not a wide, fat arch. They can get away with those lighter shoes because they don’t need a lot of arch support and the cushioning materials are usually lighter. [That’s changing thanks to new materials and the whole minimalist shoe movement…all those Nike Lunar shoes are being made with some crazy light materials that can still offer.]

Supinators. These are what some people call ‘dancer’ feet, they tend to roll out and away from the arch so in the sand they have suuuper skinny prints. They are also more ‘delicate’ because typically the bone structures are very rigid and a bit fragile so these runners need to be hyper-conscious that their shoes have a lot of cushioning. Sorry guys, this usually means you’ve got to shell out for more expensive shoes with a ton of cushioning. But if you don’t you’ll wind up hurt…soooo, it’s worth it.

Okay, let’s make it a little more equal opportunity for all brands. 🙂

Outside of being intimate with your foot type you’ve got to stay diligent on tracking how many miles are on your shoes and be sure to replace them regularly. The general rule of thumb is a shoe is ‘dead’ after 500 miles, but that’s the law of averages and I did a whole post on why you may need to replace your shoes more often.

Walking into Big 5 and just snagging a box of shoes marked ‘Run Shoes’, then figuring you’ll be set for a year is on the fast track to getting hurt. Even if the pains aren’t in your feet you’d be surprised what ailments can be tracked back to the wrong pair of shoes…it could be as far away as your neck, people.

If you’re still having trouble deciding which kind of foot type you are or what kind of shoe to get, go into a running specialty store and ask one of them to watch you walk. Any good, running specific store will have instructed their employees how to asses a runner’s foot type from their walk and then be able to offer assistance.

Okay, yes, I’m Nike biased but only because I dream of spooning with my Tempo shorts in the night; hence the first caption. [So if there is anyone Nike people reading this and wnat to give me a little what’s what please don’t hesitate to reach out! Hehe.] But, I’d be lying if I didn’t say that there are other awesome shoe brands out there too. 🙂

1) What kind of foot type are you? How or when did you find this out?

2) What kind of shoes are you running in now? How do you like them?

3) Do you have any kind of shoe inserts or orthotics?

4) Finish this sentence and make it sort of tied to running: “You have to kiss a lot of toads before you find the perfect…”

The Imbalanced Runner: Pinpoint your weaknesses and avoid injuries

Posted on August 28, 2012 by Cait — 19 Comments ↓

Every runner is imbalanced. I’m not talking mentally (although we’ve all got our quirks!) but physically; your body isn’t two perfect mirror images between right and left, some muscles are naturally stronger than others, some areas tighter and others looser.

For the ‘normal’ person that’s not such a huge deal, but when, as runners, we are demanding that our bodies carry us for miles and miles in the same repetitive motion, those imbalances become glaring weaknesses. Weaknesses not just in efficiency and translating to potentially lost time, but more importantly setting you up for injuries.

A runner’s imbalances are the slumbering volcanoes for injuries. Interestingly, the injuries can manifest in some tricky to diagnose ways, as in you may be having problems with your feet but the culprit is a weakness in your gluets. [Actually, there was an excellent piece in the September issue of Running Times on just this.]

The best way to deal with an injury is to be proactive before you’re actually hurt; you can’t stop them all but you can do your best. Think of runner upkeep and care like the safe sex talk you get in high school. 😉

Your imbalances are going to be different from your running friends, but many common points of weakness center around the core or near it:
* hips
* hamstrings
* glutes
* back
* ankles [not near your core, but one for five aint bad…lol.]

When it comes to the hips, adductors, abductors and glutes it’s like a minefield. So many people have issues: tightness here, weakness there, slacker muscles making other muscles pick up the work, you name it. This has the trickle down effect to knee issues and tons of lower leg problems. That’s why improving flexibility in the hip region and strengthening those small, intrinsic muscles is so important.

Here are some quick exercises and stretches that you can do to try to bring some balance to your imbalance:

Core
* Planks and leg raises: I did a whole post on probably my all time favorite core routine, it takes the plank and kicks it up a notch. You get nearly every muscle engaged, if you do it right, and as you get more balanced you integrate leg raises which is giving you a double whammy on working those glutes and hamstrings. Please read this routine, your life will never be the same again. 😉

Glutes and Hamstrings:
* Back Bridge: Lie on your back, pressing the small of your back flat to the floor to engage the core, knees bent in the air, feet on the ground a fair distance from your bum. Then squeeze your glutes and lift your butt into the air until your body from your knees to your shoulder-blades are in a straight line. Lower back down and repeat, do sets of 10-15.
* Hamstring Ball Roll: Lie with your back on the floor, arms at both sides, legs straight ahead and place your feet on top of an exercise ball. Lift your torso up so that only your shoulder blades are on the floor and arms at either side for support. Bring your knees to your chest by rolling the ball inward towards your bum and then roll back out. Repeat for sets of 10-15.
* Toe Touch Balance: Stand up and then balance on your left foot. Keep your left leg straight and reach down to your left foot leading with your right arm, going across your body. The trick here is to keep your balance without that right leg on the floor. Raise back up to the starting position and repeat 10 times. Then flip and balance on the right foot.

Mobility:
* Hip stretches – I did a whole post on that; strengthening is one aspect and improving flexibility and mobility is another.
* Leg Swings – Here’s my post all about those.

Ankles:
* Pillow Balance: Ankles are prone to rolls and you want the small muscles around the ankle strong and supple. Balancing on one of those Bosu balls or a pillow can really improve your ankle strength. Start by standing on a pillow, balancing on one foot and hold it there for a minute or two…you’ll notice that it’s going to be easier on one side than it is on the other, so you’ll see where your imbalance is between right an left there. Then when you’ve got that try doing the above Toe Touch Balance exercise on the pillow.
* Calf Exercises: THIS post about calf raises applies here and also helps with Achilles issues.

The argument of sanity aside, every runner is imbalanced in a way unique to them. Sometimes it takes a little hunting around, or an injury, for you to find your’s but if you do all you can to get as balanced as possible before an injury strikes both your running and your sanity will be better off. We all know how beastly those injured runners can be!

1) Do you know what some of your imbalances are? Do you work on them at all?

2) Do you stay pretty diligent about runner upkeep and care? Are you really good about stretching?

3) Have you gotten an injury that is due to some kind of imbalance you have? How did you figure out what the culprit was, did it take a lot of searching to solve the issue? Do you have any specific exercises/stretches you now do to make sure you don’t get re-injured?

A Runner: A beautiful blur

Posted on August 26, 2012 by Cait — 15 Comments ↓

All those miles you ran…they’re all just a blur. Or rather, you were just a blur.

Blur of motion, speed, power, strength. Endurance.

A streak filled of exertion, perseverance, dedication.

Make your lines swift, movements efficient, cut through the air.

A beautiful blur. A runner.

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Long run day with lots of miles? Check out THIS post for ideas there.

A need for speed? Work on that HERE.

Powerful, explosive movements HERE.

Dedication and motivation HERE.

Efficiency HERE.

RUN.
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1) What workout or run makes you feel fast? Can be a specific workout (ie: 200 repeats), can be the place you do it (ie: track), maybe a mindset, a song you listen to, anything.

2) What makes you feel powerful when you run?

3) What reminders do you give yourself to run efficiently?
Drop your right shoulder, control that wayward right arm.

Finish Line Face: A runner’s grimace-smile as they head for home

Posted on August 23, 2012 by Cait — 11 Comments ↓

You’re running toward the finish line, eyes dead ahead and your face is contorted into some kind of grimace-smile. You’re digging for that extra gear, the lactic acid feels about up to your eyeballs but you spot the line, incentive to keep going. Enter Finish Line Face.

It’s strange how the very last bit of your race, the bell of the last lap, the view of the finishing line is at both the most painful yet ‘easiest’ part of all. The end is in sight, you can taste it, the competitive drives kicks in and the desire to push it overrides the built up muscle fatigue.

Now, not all runners are blessed as ‘natural kickers’, or the ones who possess enough fast twitch muscle fibers and raw speed to easily find that extra gear at the end. However, everyone can work on their base speed; yea it’s unfortunate that tapping into that extra gear will take some more work (ie: searching)…but isn’t hard work what defines distance running?

Speed sessions and short intervals aside, there are other factors that can improve you finish. You’ll probably still have a touch of Finish Line Face but next time you’re barreling for home remember:

* Relax: Don’t clench your jaw, make sure your shoulders are dropped, your arms are swinging front to back and are ‘loose.’ Holding tension in your face, shoulders, and fists is energy being spent, and it’s not being spent productively; it’s also doing damage to your form.

* Form Check: Nice segue, because your form can naturally start to slip as you tire. Working on your form, with core strength exercises and drills, ensures you’ll be able to stand up tall when you’re tired, like at the end of a race.

* Strides: Counting your strides, or thinking about your stride rate does two things: it makes sure you’re being an efficient runner but it also helps distract your brain from thinking of how much pain you’re in. A stride is counting on a single leg, as it makes a complete running cycle. Think strides, not pain. Aim for 90 strides per minute.

* Dead Ahead: Don’t lose sight of the finish, it offers motivation and by looking forward you’re helping keep good form too. Key in on runners you can pass at the line too and go after them!

Finish Line Face…so long as you’re not clenching your jaw, embrace those grimace-smiles and find that extra gear!

1) Do you tend to make a particular face while running or racing?
I’ve been called Popeye before.

2) How do you make sure to keep yourself relaxed when you’re trying to run hard?
I shake out my arms and make sure my shoulders are relaxed.

3) What’s your form pit-fall, the thing that starts to slip when you get tired?
My arms start to swing like a hummingbird. 😛

Tackling Your Long Run: Always easy or is there a time to put the hammer down?

Posted on August 20, 2012 by Cait — 13 Comments ↓

Oh, the long run. I’ve always loved long run days and the feelings of entitlement we get for the rest of the day: slothful laziness and inhaling as much food as we want. With distance training the staples of the week usually shape up to be one or two key workouts and the long run.

Lots of current running sources will say that long runs should all be done at an easy pace, similar to recovery days. I can see that, hammering out double digit miles each and every week could be a quick way to dig yourself into a hole or wind up hurt. If you keep going into the next hard workout still not recovered and then your speed and interval work starts to suffer…there goes the snowball effect.

However, and this is just my opinion and past experience, getting out there and making those legs work on that long run every so often can do some really great things for you too. The key is being smart with your overall training. If you’re going to use the long run as a quality run, don’t do it the day after or before another hard session. Common sense people. 😉

Kick-up That Long Run Effort

* Progressive Long Run: Just like the name implies, think of this as just a longer progressive run where you keep cutting down the pace as you go. Take the first two miles at your easy pace and from there pick it up. Depending on how hard you want to make it, you could be moving darn near all out towards the end. But if you do that, reserve at least one mile at the end to cool-down to at least start flushing out the lactic acid.

* Middle Interval Play: It’s easy to turn your long run into just an extended workout; using the early and late stages as warm-up and cool-down do mile repeats, 2-mile repeats or slow/fast 800’s. Examples: warm-up and cool-down then 6xmile with 3 minute recovery; warm-up and cool-down then alternate the middle miles with fast/easy half miles. As you get more advanced and fit start putting more pressure on those ‘easy’ portions.

* Middle Tempo Run: The name is pretty much a dead giveaway here, for newer and younger runners you may stick to 2 or 3 tempo miles within your total long run but for more advanced runners, and those planning to race longer, you should aim for more. The benefit of turning your long run into a tempo style run rather than doing a straight tempo workout, is that you go into the hard tempo with more miles already in your legs and the fatigue is more in line with what you’ll be experiencing come race day. Examples: 14 miles total with first 6 easy/moderate, 7 tempo, 1 mile easy; 14 or more miles total doing a 10 mile tempo, to make the tempo harder add more miles to the front and extend the first easy phase.

The Mental Component: Another reason I like making long runs hard is that they test you mentally, and, especially if you’re planning on racing longer (10k, half, marathon, etc.) they simulate what you’ll be going through on race day much better than doing all of your long runs easy.

You still don’t want to make each, weekly long run hard and you want to be smart with your overall training. Don’t do a hard long run workout the day after or before another hard workout…you obviously won’t be recovering. Rather, think of your training in three week cycles and maybe do a long run workout every third week.

It’s base season for lots of runners before cross-country, so here is a point in your training where some long, hard runs would fit right in. Though, the last little disclaimer I’d like to add is that for new runners (those still only in their first, second or third year running regularly) and younger runners (through high school, an exception could be juniors or seniors who have been running for years), it’s very easy to get incredibly motivated and want to do EVERYTHING hard, or go the more-more-more route; but running is a sport where patience wins out in the big picture. For you guys, stick to them easy long runs…enjoy them while they last. 😉

***Tip For Beginners: If you’re still not yet ready for long run workouts, you can start out experimenting by adding in some short surges or strides within your long run. Sprinkle in some 30 second strides within those middle miles.

Be smart. Be patient. Then go attack some long runs. 🙂

1) How do you approach your long runs?

2) If you like making some long runs also workouts, what are some of your favorite ways to do that?

3) What point in your training cycle/season are you in? Cross-country coming up, late track, road racing?

Runners Drinking by the Gallon: Beating the hydration issue into your brain and Nuun’ing your water

Posted on August 15, 2012 by Cait — 11 Comments ↓

I’m a runner who sweats like an elephant and drinks by the gallon. It may mean waking up in the middle of the night a half dozen times but at least I know I’m hydrated. The big H.

I’m still floored every time I hear runners talk about how they ‘hate water’ or the only liquids they consume is in the form of coffee. Soda doesn’t count either, and that could actually be making matters worse and dehydrating you.

Luckily thanks to savvy marketing and all that is the internet runners are getting all things water, hydration and liquids almost poured down their throats for them. Knowledge is key people and you’ve now got no excuse not to know:

* If you’re actually feeling thirsty you’re already in a mild state of dehydration
* Hydration works on consistency: Just like with your running and training, you can’t just never think of about your fluid and electrolyte levels until the morning of a race and pound the liquids. You have to be drinking consistently on a daily, weekly, monthly basis.
* Heat exacerbates things but… even in the dead of winter and running in a snow storm you still sweat and lose both water and electrolytes
* It’s more than water: Elecrtrolytes, especially sodium and potassium, are lost through sweat and you need to ensure to replenish these stores. These micro-nutritents AREN’T found in the water from your tap so you need to drink liquids that contain these.

I’ve done some previous posts on all things liquids HERE and HERE. Revisit those my friends but because this is crucial information I’m going to beat it into your heads. I’m also bringing it up because one fluid of choice that offers runners the chance to electrolyte enhance their water is Nuun. They contacted me after revamping some of their products and wanted me to give it a test. You can read my first review of them HERE. Let’s see what’s new, shall we?
Nuun Blueberry Pomegranate Source
Nuun All Day Hydration

Premise: Nuun comes in little tablets that you add to water, then watch it fizz and work it’s magic. Give it a shake or stir and your water is both flavored and infused with electrolytes.

Taste: There are a variety of flavors, I’d say my favorite was the Blueberry Pomegranate. Now, I’m also one of those people who has no problem drinking straight water, sort of a plain jane in the taste bud department. The Nuun tabs are a nice flavor perk but not overly sweet.

Cost/Damages: There are 15 tabs per little vial and 4 vials to a pack. When you order online a four-pack comes out to just under $30 without shipping.

What’s New: So Nuun All Day Hydration is widening it’s target audience to include whole families and the little kiddies. Hydration is IMPERATIVE for athletes but it’s still important for everyone, so let’s help cut out the crazy sugar waters and remind kids of their smart drinking habits. Dentists be warned. 😉

What it’s not for: Now, Nuun tabs are a great way to perk up your water and make sure you’re drinking those electrolytes throughout the day. But they don’t contain many calories (under 8 per tab) or energy for your muscles. So if you’re actually out running a marathon and working on an energy fueling plan these aren’t going to do it. Also, if you’re just finishing a run and in that crucial 30 minute restorative refuel window, you can drink these for the electrolytes but you would still need something of substanance, giving you protein and carbs.

Bottom Line: This runnerchick is a fan overall. That said, I’m off to the bathroom…

1) Where do you stack up on the hydration issue, are you really good about keeping your fluid and electrolyte levels stocked up and balanced?

2) What’s your top drinks of choice? For running and performance which do you go for to drink throughout the day, and do you have a different option for viable energy while you train?

3) Have you tried Nuun at all?

4) Are you one of those people who can’t stand drinking much straight water or find you need a taste perk as an incentive?

Running Through the Hazard Zone: Preventing a mental crash in the dead center of your race

Posted on August 10, 2012 by Cait — 18 Comments ↓

The hazard zone of any run, every hard workout, each race is the middle. The excitement and adrenaline has worn off from the first mile and you’re not quite close enough to the finish line to taste it. Here-in lies the dead zone…the dead center.

WARNING: You are now entering the hazard zone. Enter at your own risk. Proceed with caution and ample amounts of guts.

We can break up each workout or race into three parts, to make things simple let’s take a 5k.

* Stage 1: The first mile you’re running on adrenaline. It’s easy to get caught up and go too fast actually, and here is where it’s important to, if anything, stick to your race plan or goal paces. Negative split running generally works best; if you feel like you can run below pace do it in the next stages.

* Stage 2 aka the Hazard Zone: Mile two is where fatigue sets in, the lactic acid has had a chance to build. Mentally it’s easy to let your mind wander or start to dwell on the fact that you’ve still got two miles to go.

* Stage 3: When you’re close enough to ‘taste’ the finish your mind can snap into focus and dig for an extra gear rather quickly. However, if you’ve dawdled away during Stage 2 and only reach this blast for home 400 meters from the finish you’ve lost time and if you cross the line with legs that were able to steamroll THAT much it’s most likely a sign you could have brought more to the race that day. Regret will set in moments after the finish line.

WARNING: The hazard zone is the biggest chunk of your race or workout. It takes up more than an equal third.

The thing is, taking this 5k example to a workout, say of 6×800 meters. The ‘novelty’ of Stage 1 could wear of after the first interval. Then it’s really only the very last interval that anyone can ‘gut’ through. So that leaves 4×800 meters of hazard zone.

Your hazard zone runner care kit:

* Predict it: Know the hazard zone and be well aware it’s going to hit. Here is where before your workouts or races even happen you can use visualization to get yourself mentally prepared to handle it.

* Prepare for it: There is mental preparation that you need to do before and during the workout. Having others around you for your hard workouts can also help, as they can pull you along. Physically you can also set yourself up best to push through the hazard zone by ensuring your legs have enough in the tank. This includes properly warming up to get your body ready to run fast and then being mature enough to run within yourself for the early intervals. If you blitz out too fast in the beginning, physically you could sabotage your workout right there, dead zone or not.

* Battle it: When you’re in the hazard zone focus on the concretes rather than how tired you are. Do a form check, focus on your breathing, make sure that your shoulders are relaxed or your jaw isn’t clenched and if you’re running behind someone pinpoint a spot on their back and DO NOT let any distance develop between you and that spot.

* The pain: Here is where you need to play mental games with yourself. Use mantras, ‘I am fast. I am strong.’ Pretend you’ve only go this last interval (or 1/2 mile) to run regardless of what number you’re actually on. Remind yourself that if you give in and ease up now you WILL regret it when you’re done…even though that voice in your head is telling you that you really won’t care, that’s a lie.

Don’t let a crash in the hazard zone sabotage your workout or your race; sense it’s coming and run your butt off all the way through it. 😉
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The feelings of being stuck in the hazard zone is also very similar to being stuck in No-Man’s Land during a race. You can check out that post HERE.
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1) How much of your workouts or races, do you feel, is made up of the hazard zone? When your ‘almost finished’ alarm goes off and kicks back in, how close are you usually to the finish of the race/workout?

2) What’s been a time you feel victim to a crash in the hazard zone and your race/workout suffered?

3) When’s an instance you did an awesome job of pushing through and kicked the butt of the hazard zone? What’s one of the tips or tricks you have when doing so?