Guest Post: Preparing for Race Season
He's back! Our friendly Mid-Distance Runner has tips to preparing for your race season!Well it’s officially race season!
I was a high school and middle school track coach for many years, and the official start to the spring outdoor track season was March 1st. This date was the mark for sanctioned training and conference races. For myself, as a competitive distance runner, this time of year means serious training and preparation for events that occur from now through late fall. (I don’t know about you, but I like to take the winter off from races!)
Even in March, the weather in many areas can still present a formidable barrier for runners to get outside and run, but with a little creativity, race goals and preparation need not be sacrificed. I personally hate training on treadmills, however, using them beats sustaining an injury from slipping and falling on slick surfaces outside. The lousy weather offers a perfect time for other modalities such as weight training. Spending some time in the weight room will help runners develop muscle strength, speed, and stamina. Strength training will also help develop connective tissue in the body, which will go a long way to prevent injuries during the race season.
Now when you read "weight training," some may conjure up mental images of Arnold Schwarzenegger, but runner’s weight training is all about developing strength and power, not necessarily mass. (Note from Kelsey: Charlie wrote a splendid series (an epic novel, really) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10) Utilizing resistance training to develop overall strength is very beneficial for racing. Shameless plug, but I recommend talking with the dedicated folks at SAPT for exact exercises and proper weight lifting form.
What is the best way to train for a 5K or 10K road race? The advice pertaining to success are as numerous as the different courses one can run. A specific training plan might not be perfect for every runner, but there are some collective preparations that will help almost every runner do his or her best on race day.
First I recommend a basic 5K or 10K training schedule such as the one outlined here from Jeff Galloway: http://www.jeffgalloway.com/training/5k10kschedules/ This training schedule is from running legend Jeff Galloway so you know you can trust the information on it. On a side note if you are interested in training for a marathon this site also has some great training schedules for that distance too.
Next item to consider is proper nutrition as optimal fuel is essential for optimal performance. There is a plethora of runner’s diet suggestions, but I find they all universally agree: avoid trans fats and refined sugars as much as possible, limit alcohol consumption, avoid large amounts of caffeine-I personally love my coffee so this one is hard for me. (Note from Kelsey- by refraining from copious amounts of caffeine, you body will become more sensitive to it. Therefore, on race day, one cup of coffee will go a long way.) Eat plenty of starchy carbs as well as lean protein sources such as clean-source fish, lean beef, and chicken.
The last major consideration for race success is quality sleep. In order to perform at your best you need to get enough sleep for your body to efficiently recover daily. Check out this article on sleep quality for more information. Rest up folks, and don’t try to burn the candle at both ends!
If you get plenty of rest, train right, and eat right you are setting yourself up for success by using best training practices. In April I will discuss effective training versus logging lots of physical miles. Well until our next conversation take care and enjoy the run!
The Middle-Aged Mid-Distance Runner
Training Tip: Eliminate the Useless
I have been working my way through Easy Strength by Dan John and Pavel. If you are a coach, of any sport, reading it should prerequisite to taking that job. If you're an athlete or self-trained person (like a weekend warrior), this book will change the way you approach training- definitely for the better. Between the two men, there is much wisdom packed into their words that I find myself taking notes on every page. Seriously, if you're serious about training, you need to read this book.
Dan John posited a fantastic question regarding training priorities that I wanted to pass along to our SAPT readers.
"Let's say, for some reason, you've found that you can only train for a total 45 minutes a week. Maybe you've become a political prisoner or something. You'll only be able to get in three workouts of 15 minutes each. What will you do?"
Not only does it put my own training into perspective, but that of the athletes I coach. The answer to the question reveals where you should be spending the majority of your time and energy. As Dan John says, "Training sessions should put your on the path of progress toward your goals."
We humans are finite (this isn't going to get metaphorical so stick with me) and therefore have a finite amount of energy, time, and capacity for adaptation/recovery. In contrast to our in-born capacity, we live in the age of programs like p90X/Insanity (do everything as fast as you can), Crossfit (train everything to the max all the time), and the pervasive mentality that a "good" workout or practice should encompass every possible variation of an exercise/drill and should last a long time. But remember, we're finite!
Thus, anything you're doing that does not directly relate to your overall physical goal will only take away from your ability to achieve your goal.
Refer back to Dan John's question, if you only have 15 minutes to train/practice, what are you going to do? If you're an athlete (or the coach of athletes) what skills would most benefit you/the team to master? If you're a regular trainee, what exercises will bring your closer to your goal- be it lose 10 lbs, or bench 225, or compete in a Sand Race. Find these core elements and devote your energy and time to them.
I'll use myself as an example.
My goal: deadlift 300lbs and perform 20 pull ups in a row.
Conveniently (or not), I also have chronic Lyme disease and over the past year, I've found that I only really have enough gas in my tank for about 20 minutes of hard training. (This is a far cry from what I'm used to.) Even before reading Easy Strength I had to pare down my training considerably base on my energy levels and joint pain. So, Dan John's question was perfect! It did two things: 1) trim my workouts down a bit more, which I believe will make them more effective and 2) encourage me that I'm not being a wimp for eliminating excessive accessory work. My capacity for recovery is also inhibited, so I need to be extra careful with exercise selection as, again, anything that is outside of my goal will only take away from its accomplishment.
Therefore, here is my training split:
Monday
Deadlift- currently I'm in a higher volume cycle, so I perform 2-3 series of (1, 3, 5, 7) reps.
Handstand pushups, skater squats, band rows- 3 easy sets of 6-8 each
Tuesday
BB Front Squat Grip Step Back Lunge- (the only single leg movement I can perform without pain). My weakest link in my deadlift and pull ups is my upper back. This variation keeps my legs balance (because it's unilateral work) but also nails my upper back. - 5x5
NG Chin Ups= total of 50 reps. I'm working at increasing the number of chin ups per set and reducing the number of sets I have to do.
BB Back ele. Glute Bridge- stronger butt = stronger deadlift 3-4x8
Band-resisted Pushups 3x8
Wednesday
Aerobic Power Circuit, performed for 15-18 minutes:
Heavy swings x 10
Pull ups x 4-5
Feet Ele. Push ups x 12
Weighted Crawls x 4 trips
Thursday
Snatch Grip Deadlift- I chose this because of my stupidly weak upper back, so this variation hammers it. I also focus on moving the bar fast to work on the speed of my pull.
GHR, weighted pushups, inverted rows- 3 easy sets of 8 each
Friday
Easy movement day and crawling- I use this day to move around and work out any kinked up joints but nothing terribly difficult.
I also start each session with some kettlebell swings. I like them because they warm up my nervous system and get my glutes firing on all cylinders. All of my accessory work aids in deadlifting and/or pull ups (glute work, upper back, and core strength). I train my core through my pushups and crawling. I perform step back lunges because a) I can't deadlift every day (darn!) and b) I can't squat any more and these fit the bill for challenging my upper back, core, and glutes.
On all of my days, the main focus (the deadlift or the lunges/chin ups) take only about 15-20 minutes, including my warm ups. The accessory work I keep at a lower intensity and I use primarily for focusing more intently on my "deadlifting" muscles. It's not a perfect plan by any means, but it's all geared towards increasing my deadlift and pull ups.
I encourage you, reader, to find out what you would do with your 15 minutes.
Snow Days Off
Snow Days Off I woke up this morning in a pretty bad mood. This may baffle you some of you. Half of you probably woke up this morning full of excitement due to a school closing. The other half of you were most likely relieved not to have to go to that dreaded office and deal with your boss for another day. I, on the other hand, was supposed to deadlift today. Mother Nature has won yet again. Doing her best to get in my way and hinder my gains, one snowday at a time.
…..
There’s a phrase I hear from time to time, you may have heard it. People use it with good intentions, often trying to shine some light on a particularly unpleasant or annoying experience. It’s meant to be uttered with optimism, and can be a useful tool to help you stay the course when unexpected events try to get in your way. That phase is this, “Everything happens for a reason.”
I, for one, have never been a huge fan of this phrase, but I understand its intent and usefulness. Today, I’m going to attempt to join you optimists out there, and adapt this phrase to my challenge of the day – my inability to travel to SAPT and hoist hundreds of pounds of iron off of the floor repeatedly.
At first glance, you may not see the reason. I know I didn’t see it upon waking up this morning to the winter wonderland that is Reston, VA… and then it came to me. Mother Nature delivered a snow day because she knew that tomorrow should be my deadlift day. Of course!
I was supposed to return to conventional style pulling today, after pulling sumo-stance for the past 6 months, but really, Friday is a much better day to make the switch. It’s my day off! I will be able to devote my full attention to transitioning back to a more posterior chain dominant deadlifting style, and it should make for a much better training session. On top of that, Thursday would just be a weird day to lift. Due to my schedule, I haven’t lifted on a Thursday in quite some time. Friday’s have long been a lifting day for me, and it would simply be weird to break that streak.
To really cement the fact that Friday will be a better deadlifting day for me, I began a new cycle this past week, which has resulted in a bit more soreness than usual. The re-introduction of RDLs and some other movements that have a bit of an eccentric-focus to them have taken their toll, and I could probably use another day of rest before lifting something heavy.
So, instead of getting back on the conventional deadlift train today, I’m going to seize the opportunity to work on my mobility, get in some active recovery, make myself a few proper meals, and study some anatomy. If I’m lucky, I’ll be able to start a book I’ve been looking forward to reading: Science and Practice of Strength Training by Vladimir Zatsiorsky. I’ve heard quite a few glowing reviews, and it’s been on my to-do list for quite some time now.
….
This “optimism” thing isn’t too bad. I just might be warming up to that phrase after all. I hope you all have a wonderful snowday, and that you dedicate an hour or two to your own growth and development.
P.S. Mother Nature: Just so you know, you could deliver us a monsoon and that still won’t be enough to further delay my return to conventional pulling. You’ve won today, but I will win tomorrow.
Can Sports Save The Planet?
Recently I read and interesting article on how the sports industry impacts the enviroment. This is a subject I wasn’t too familiar with prior to reading but immediately began thinking of simple habits that myself and others could make to create a positive change to the environment. Below are my top 3:
- Carpool to Practice, SAPT, and Games: One minivan uses less fuel and creates fewer emissions than 4 minivans so everyone wins.
- Carry a Reusable Water Bottle: Ditch the plastic disposable water bottles and opt for something durable enough to go anywhere with you like a Nalgene or canteen.
- Donate or Recycle Your Old Equipment: Old lacrosse balls and baseballs can serves a number of purposes so before you trash them ensure you get the best out of them. Once the season is over use those balls to roll out some tacked down muscle tissue. Following that, pass them along to a dog who can finish them off as a chew toy.
Open Letter to the NSCA From A Disappointed Coach
Dear National Strength and Conditioning Association, I am a female strength coach. I have been a Certified Strength and Conditioning Specialist (CSCS) for 5 years. As a fresh-out-of-college kinesiolgy major, I couldn't wait to earn my CSCS; after all, it is the gold-standard of strength certifications. I was so very proud when I passed the test and added those four letters to my email signature. Once I earned them, I stepped into the world of the strength industry.
I discovered that there are many beast women out there, and many of them are strength coaches too. Molly Galbraith, Nia Shanks, Naghar Fonooni, Jen Sinkler, all the ladies over at Breaking Muscle... the list goes on and on. These are all intelligent, strong women who pick up heavy things. They are amazing coaches and I am continually encouraged by what these coaches do for the strength industry (not just for women, but the industry as a whole).
I'd like to think that I have at least a small impact on the industry as well here in northern Virginia with SAPT. I may not be as influential (in the broader sense of the term) as the aforementioned coaches, but I am proud to be a compatriot in the industry and relish telling people I am a "strength coach."
I recently recertified this past December. I received my certificate in the mail and, after opening it, I experienced shock, disgust, dismay, and fury. THIS is the cover picture of the NSCA flyer, congratulating me on my certification:
I don't swear often, but I think the occasion warrants it.
What the hell NSCA?
First, she's holding 5lb dumbbells- really? My 50-year old ladies press more than that! Secondly, how come it's the guy coaching her? Thirdly, why is he standing so close to her? Does she really need a spot with those super heavy dumbbells. Heavens forbid she hurt herself with dumbbells that weight less than my cat!
I mean, really NSCA? Of ALL the pictures of strength training out there you chose this?! You're in an wonderful position rise above a silly women's fitness magazine, yet you placed your organization on that level with this image. You are supposed to tell your members that strength is desirable, encouraged, and prized. You should be the antithesis to the general media's portrayal on women's fitness. You should proudly display photos of women AND men performing feats of athletic prowess. How about a picture of an athlete and coach that actually display what strength coaches do- like coaching a heavy squat, or a power clean, or sprints?
Or something like this?
Or this, from my alma mater:
Why did you choose a picture that perpetuates the subliminal message that women shouldn't lift more than 5lbs? Why are you demeaning the hundreds of female strength coaches out there by your ridiculous photo? As the colloquial expression goes, "Do you even lift?"
NSCA, please stop insulting us.
In Iron,
Your CSCS in Virginia
Good Reads for the Weekend
Last week, I had the pleasure of spending a majority of my time sitting on my butt, out with a fever. With all of this down-time, it gave me the chance to catch up on some much needed internet scouring for good information. Since it's Saturday, and I know a lot of you will have some down time this weekend, what better way to spend it than reading up on some of the highlights of what I found? 1. Bojan Kostevski has a tremendous article on Intermittent Fasting that may not necessarily be anything new, but it's VERY informative. In it he clearly discusses what the data from his extensive research has laid out and puts it in a way that's easy to understand. I personally have begun to play around with IF and found this article extremely helpful to confirm my current methods and really see the pro's and con's of fasting. You can read Bojan's article and study here: The Effects of Intermittent Fasting on Human and Animal Health
2. My buddy Brandon LaVack of LaVack Fitness has recently upped his blogging game, causing me to snoop around his site. I found this amazing article on running injuries and the influence that your shoes and diversity of movement can have on them. Brandon is the go-to guy for lowering your running times and preparing your body to fight crime as the Flash. Any information that he gives on the subject is extremely valuable. You can read his article here: Shoe Implications for Injury Reduction in Running
3. Dr. Kathy Dooley has done it again. If you don't follow her, I highly recommend you start. She puts out a daily, QUALITY blog that ranges from topics on movement, anatomy, pathology, motivation and just being a better person. With her background as a chiropractor and anatomist and her passion for movement and training, she brings a lot to the table. One of my favorite articles that she has done is, "Why Your Group Class Failed You." It's music to a trainer's ears and is exactly why we run things the way we do at SAPT. You can read the article here: Why Your Group Class Has Failed You
4. I hate Jilian Michaels. I love Dean Somerset. So an article by Dean on how Jilian sucks was right up my alley. He brings up great points that I think we as an industry need to get behind to fix so that our field can have more clarity for the general public. Only then will the trainers who go above and beyond start to be recognized for their practice rather than the idiots who are screwing people up and getting paid for it. You can find his article here: How Do You Tell Who Is The Expert.
5. I am also a huge fan of Bret Contreras and all that he does for the field. Especially when he is calling out the idiots who are holding us back, which he does in the following article. In it he calls for a debate with a self-proclaimed functional guru who has been slandering others' training tactics with his own pseudo-sience. This is less of an informative read and more of an, "Oh no he didn't." But I still think that you can take some great info from it. You can read all about it here.
6. Lastly, is an article from Charles Poliquin. If you don't know who he is, then you should just spend the next hour reading stuff on his site, it's all gold. He recently put out an article on the current state of mens' hormones. A surprising amount of health issues exist due to the negative impact our daily life has on our endocrine system. A large amount of Coach Poliquin's work has been on undoing that damage. This most certainly isn't is most in-depth article on the subject, but I think it's a good wake-up call for many men. You can read more about it here: The Testosterone/Estrogen Balance In Men
