Ancillary Work: Core X

by daniel


When you build up your running you get fitter, quickly. It turns out that the cardiovascular system adapts more quickly than the muscoloskeletal system. So while my lungs, heart, and capillaries are ready to run 7 flat for an hour, my muscles, bones, and ligaments may buckle. 

For me, the feet tend to give way first. My calves tend to tighten up, which can lead to plantar fasciitis, achilles injuries, and general foot pain. The solution is to build mileage and overall intensity conservatively with time. But you can also help yourself with some non-running exercises to build strength and flexibility to support adaptation. 

Monday I ran 8 miles on a banked, 0.1-mile indoor track in flats. Soon after I realized I may be taxing my lower legs too much too soon. So I'm thinking it's time to get into some of that "extra" work to support my running. My favorite source for this kind of thing is the venerable Coach Jay Johnson. Here is a 5-minute core workout he recommends for runners. 

This is a routine developed for runners. It's tough. I like it for twice or three times a week after a run or in the evening after dinner. There are 10 exercises performed in sequence: 30 seconds each with no rest in between. The killer is the V-Sit scissor kicks.

List of exercises:

  1. 'Running' V-Sits
  2. Australian Crawl
  3. V-Sit Flutter Kick
  4. Side Plank with Leg Lifts
  5. Supine Plank with Leg Lifts
  6. Other side Plank with Leg Lifts
  7. Supermans
  8. Pushup to side plank
  9. V-Sit Scissor Kicks
  10. Rockies

So far, this workout has slayed me every time. Presumably, as you get stronger, you can do each move with more intensity and speed. The leg lifts on the planks are tough, so maybe to start you just aim for 5x leg lift in the 30 seconds. Eventually maybe the beasts out there can even do the routine twice through. The idea is to add 10 to 15 minutes to your daily routine to do some body weight exercise that will further your running. Even the pros are doing Core X:


Pros & Cons: Can I PR in the 'thon this March?

by daniel


Cons

  1. Last time I ran over 10 miles: May
  2. Last time I ran over 14 miles: November 2012
  3. Weight: at 150 lbs presently. Better times under 140. Better looking at 150.
  4. Cross-training has mostly been drinking and smoking cigarettes
  5. The weather: spring marathons mean winter training.

Pros

  1. PR'd in Half Marathon this May
  2. PR'd in 5K this June
  3. Have the time to put into training (read: social game on point)
  4. January has traditionally been my best running month (resolutionary)
  5. Already booked my plane ticket, registered for race.

Verdict

OK so it's pretty clear that I've let myself go. This will be an uphill battle. But every year that I've been running the PRs have come. I'm hoping that the lifetime mileage side trumps the wheezy/slow/fat side. Really though, I need to get on it now if I want to round into shape by March. To light a fire under my rear, I signed up for the Ted Corbitt 15K on December 13. So I have four weeks to train for my first checkpoint.


18 Weeks Out

by daniel


So, as per last post, I have signed up for the LA Marathon (Mar 15, 2015). I have completed 2 marathons, most recently 2012 Philadelphia Marathon in 3h44m. My goal is to finish as quickly as possible without it being hard or tiring. (Why am I doing this?)

I fear the marathon, because so far, it is 2 for 2 in kicking my ass. In the last one, I went through the half in 1:40:20 en route to finishing in 3:44. My pace for the first half was 7:39 per mile. My pace from 30K to the finish (7+miles) was 10:24 per mile. My most vivid memory of that race is running back towards Center City on Kelly Drive fighting the urge to run into the woods to lie down and sleep. So tired.

So in LA I want to be more conservative and leave something in the tank for after 20. I wanna run under 3:40 or maybe under 3:30. Don't let me get any more ambitious than that or I'm guaranteed to eat shit in the second half of this race.

Right now I'm 18 weeks out from the race date, which is when a lot of training plans start. I'm roughly following the Pfitzinger Advanced Marathoning 18-wk plan that maxes out at 55 miles per week. The first 6 weeks will see me building up my mileage and getting ready for the meat of the training cycle. Overall the plan has three 20-milers and generally a weekly threshold run or VO2max workout.

I don't know if I'm up for putting this training in over the winter. The one upside is that the LA marathon doesn't have a half, so it'll be tougher to bail if I blow up.