A Monster Question/Rest Poll

At The Runner's Lounge, this weeks "take and run Thursday" we are to ask a question of cyberspace runners! I have a question and a poll option.

How many rest days do you take in your average training week? Rest day is defined as total rest from any form of exercise. You may answer in the sidebar poll or as a comment.

I also have a question for the nutritionists out there. Is there a downside to drinking energy drinks such as a low carb Monster?

Thanks for your votes and check back for the results!

13 words of advice!

This week's Take It And Run Thursday is to write "13 Words About Running."
Thirteen words of advice is easy for me to come up with. As a PT, everybody knows I like to give advice.

It is as follows:
Please train smart, rest more often, listen to your body, and race hard!

13 Words of Wisdom

At The Runner's Lounge, this weeks "take it and run Thursday" challenges us to give some advice on running in 13 words. As a former non-runner to currently a run-because-i-need-something-to-clear-my-head-runner, I have some words that might appeal to the middle class of the running world:

Ease your mind and let your body do the hard work for you.

Back on Track!

It's great to feel spring & see kids back on the track! I just read a great post at the High School Runner
It covers an issue of an athlete not running up to his potential. It seems more high schools are being very aggressive with their training programs & racing schedules.

Roll on!

Here is a link to a great summary article on foam rolling which, Lou & I do the day after our long runs and on rest days. I usually do this on my Quads, Hams & ITB. This helps my recovery and eliminates the need to "stretch" my ITBs.
Keep on rolling! http://www.sbcoachescollege.com/articles/Roll%20Out.html

"juggling: family, work, fun, and running!"

This week's Runner's Lounge topic on Take it and run Thursday is training plans, programs & tools.

When I decide on a race, I write out on a calender my weekly workouts. I plan my long runs and my speed workouts and taper. After I write this beautiful race plan I sit back and admire what I have created, knowing that it will lead to the perfect race performance. Then I realize the schedule will NEVER go off as written.

I find that my training is best summed up by a paraphrased lyric by Jack Johnson: Move like a jellyfish, go with the flow. Meaning, I have to be very flexible with my training schedule. I know I'm not alone with this issue. My wife and I have three daughters who have crazy schedules with school, sports, music and of course, the ever important social life. This combined with the schizophrenic Indiana weather and dodging borderline injuries inevitably forces me out of my planned schedule. Usually I find myself squeezing in a longer run or speed workout in the 1 1/2 hour space after work and picking up my daughters after their practices. But this plan is often ditched, because at that time of day in the springtime here in Indiana we seem to get the "pop up thunderstorm". It seems it could be sunny all day, but just as I start my run I'll notice that western sky darkening. This is sometimes followed by those sirens indicating a severe thunderstorm warning. My long run, then turns into a quality aerobic capacity run back to the car before the lightning begins.

To help keep track of my crazy schedule I use the following tools & logs.
Activebody at http://www.activebody.org/index.php
Buckeye Outdoors at http://www.buckeyeoutdoors.com/login.html
This site allows you to sidebar your workouts on your blog.

For my running log hard copy I use the running log by Marty Jerome as seen in the above image (originally written by the late Jim Fixx). My mother got me going with these 28 years ago. Every Christmas, I look for the familiar package under the tree. As two of my daughters have now started their running careers, there are 2 more packages under the tree. The tradition continues...Pretty cool!

Six word memoir

We were tagged by Steve at http://www.runbulldogrun.com/ to write a six word memoir about our running.

Here they are:

"juggling: family, work, fun & running!"

--John

"Will run for beer and t-shirt."

--Lou

Finally SPRING in Indiana!

I can't believe it. I ran this morning in shorts and a short sleeve t-shirt! Those of you who don't get to experience the bipolar Indiana weather this time of year, probably wouldn't appreciate the happiness that goes along with a morning that isn't full of rain, snow, sleet, or freezing temperatures! I got out on the monon trail and the spirit of running, biking, socializing, walking, and fitness in general was booming! It's kinda like the first pitch on opening day. Everyone is very motivated, inspired, and looking toward the future. Now we can finally start to press on toward our goals without the help of a treadmill! The anti-depressant for the winter blues is a break in the weather! Everyone enjoy the beautiful weather. God bless the sunshine!

Hamstrings

Here is a great post on Hamstring pulls written by Vern Gambetta. Here is a link to his blog. http://www.gambetta.com/blog.html

Wednesday, April 02, 2008

Hamstring Pulling Season
We have just started hamstring pulling season (AKA Major League Baseball Season) So far in first two days of the season there have bee two hamstring pulls. Do you ever wonder why? Is it the cold weather? No I don’t think so although can be a factor at times. Are they out of shape? I hope not they have spent six weeks in spring training getting game fit. Based on my observations over the years here is my take on the hamstring pull situation in baseball and for that matter other sports. Too much emphasis on static stretching in warm-up. Warm-up to stretch, do not stretch to warm-up. Flexibility of the hamstring is basically a non factor in hamstring pulls, it is dynamic hip flexibility that is important. You don't get that wallowing around on the ground in pregame stretch. Lack of sufficient warm-up. The current rage in warm-up does not involve enough movement, way too much at walking tempo, you need to build the warm-up in a crescendo to top speed sprints. Another reason is too much emphasis on linear running mechanics, very little on turns. The hamstring is a transverse plane muscle that is stressed when running a curve and on deceleration. There is too much strengthening using non functional exercises in prone and supine positions. The solutions are simple, but require understanding muscle function and compliance to a program. More lunges in all planes, step-ups both low and high, more emphasis on running turns and at least two days a week of all out sprinting outside the game. It takes time and preparation with attention to detail.

Our interpretation for distance runners. Stop doing static stretching as a warm-up! Stop doing hamstring curls for strengthening! As Vern says, we must keep our functional mobility (ability to squat, lunge and step up/down). Check out the archives on our blog for exercises to address functional mobility/strength.