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Big updates:
1) The hormone & injury avoidance workshop "Runner's Recovery" is officially in the pipeline!! I had several people mention interest... so I'll follow up with details in future emails, but it's looking like mid-February. This is will be an online webinar. 2) I'll be co-hosting my first in person event with my FAVORITE physical therapist called "Race Ready Strength". It was be a 4 workshop series (spread over 8 weeks) that helps runners prep to be strong and healthy (so that you can be FAST) for spring races. If you're interested in either, please let me know. During the first of week of the Race Ready Strength series, we talked about do self-assessments. While Sarah will have more rigorous protocols, mine are pretty simple. 1) Are your ankles mobile enough? You should be able to touch a wall with your knee when your big toe is 4 inches away. Can be done kneeling or standing. Both sides. Heels on the ground. 2) Are your hips flexible enough? Knees should be about 4 inches (or the width of your palm) away from the group... but even more importantly, about even on both sides. 3) Can you feel your glute muscles? Uneven-ness is a red flag here too 4) Can you do 30 calf raises? This is about having enough strength for an important muscle group. Bonus points for doing it without something to balance on or single legged. 5) How's that posture? Ideally, you should be able to get the backs of your hands and elbows down at the same time. Poor posture can negatively impact your core and ability to breathe. These are baseline assessments you can test on your own and see what areas need some attention. They don't mean you're doomed for an injury in the next week, but definitely need some love. Finally, I want to begin ending these posts with an exercise form tip. If you have any suggestions, please let me know! Engage your core: Common cue. And it might be easy to think "pull your belly button to your spine" or "suck in"... I think I heard these in yoga classes 🤔, but it's not the best call. When you engage your core, it should be about bracing to protect your spine and connect your lower and upper body... not try to squeeze by someone in a busy restaurant. So think... "brace like you're about tickled or sucker punched in the stomach" or whatever fancy lingo in that video. Feel the difference? Note how you can still breath while bracing vs sucking your belly button in... kinnnnnnda helpful.
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It snooooooooooowed in Denver (final)
So I'm inspired to write about how to handle this (potentially) challenging weather condition... Traction: Having some bigger lugs (think deep grooves on a tire), trail shoes, or even YakTrax could help. If I'm running on sidewalks or roads, my biggest fear is black ice... so if I see a questionable patch, I'd rather jump in the snow for a bit. Even more packed down areas might be more slippery than deeper snow. Annnnnd if the sun is setting, really watch out for areas that look wet... with the shift in temps, they might actually be ice. Layers: It's better to be a bit too warm than too cold (esp for joints). Wool blends and dryfit are best when you start sweating (they tend to wick it away vs hold on to it and keeping you cold, esp if it's a longer run or you slow down). Having a layer to keep the wind out is VERY wise, even if it will only be blowing for a bit. And wearing as much reflective gear as possible, even in the middle of the day is wise. Why? Because you don't want to dress for the best part of the run, you want to dress for the potentially worst parts... the wind gusts, if you flip and ankle and need to walk, etc. Effort level: Cold weather is harder on the lungs, and when it's harder to breathe... it's harder to run. Also, the HR will naturally be a bit lower. And the joints will take a bit more time to warm up. So do some activation work indoors, wear a buff when the temps drop, shorten your stride if it's slippery and judge based more on effort than pace or HR. Last week I talked what type of exercises, in general, you should be doing in different seasons.
Well... let's get more specific! Here are some of the exercises I recommend! Do these to get faster and more powerful & resilient: Split Squat Single Leg Deadlift with Foam Roller (or add weight) Single Leg Hip Thursters Elevated Bridges Step Ups Do these to get healthier hips and knees: Side Band Walks Side Step Ups Banded Fire Hydrants Transverse Step Ups Bowler Squats Give them a shot and let me know how it goes! Holidays are almost over and it's almost time to get back into a regular routine.
For a generic baseline, I like to structure the year as: Jan-March: Easy running, bit of fast work to keep up speed, and heavy lifting to build strength. Easing off towards March if you have a spring marathon. April- May: Mixing in more workouts for stamina and more speed, moderate lifting. Adding in plyos if you have a spring marathon. June- Aug: Mobility and light lifting. More time outdoors getting in quality miles. Sept-Nov: Big race season. Race specific lifting & plyos. Speed and tapering. Dec: Simple and recovery time Obviously this depends on your races and other life events. But for most people, now is the next 8 weeks is a great time to think about lifting heavy. There isn't a need to find your 1 rep max, but it is worth going almost to failure with (leaving 1 rep in the tank) with a 3-6 rep exercise like the Squat or Deadlift. I know it's weird for us endurance athletes, and not worth risking too heavy and injury, but being stronger will make you faster and more resilient. Last post, I talked about how to prep for this season like you would a hard race/workout/training cycle.
Today... I want to introduce you to one of my favorite terms during chaotic times, which is the F*ck-It-Bucket. See... Your body actually sees exercise as stress. In a perfect world, things that are hard (exercise, studying, difficult conversations)... after some rest/recovery/cool down time... actually make life better or easier in ways. That "after some rest/recovery/cool down time" is key. With it, you rise to new levels. Without it, you get ground into dust. Right now? You likely have less rest/recovery/cool down time. Whatever doesn't need to be done, put it in the F*ck-it-bucket til 2026. You won't get weaker by missing a strength workout (not til a month later), you loss stamina by missing a long run (that takes at least 2 weeks), and you won't get slower by missing a speed workout or two. If it feels good, crush some Zone 2 & 3 runs. Maybe choose a hilly route Maybe do some strides. For sure, enjoy yourself this time of year. 'Tis the season for life to get a bit rough.
Don't get me wrong... I love the lights, cheesy holiday movies, and spending extra time with family and friends. But dark/colder/shorter day, EOY deadlines with work, and extra pressure to travel & keep up with festivities is stressful. Honestly, it can be a bit Type 2 fun. (Not always great in the moment, but amazing upon reflection) So if you're up to your eyeballs in tinsel and anxiety... Remember what gets you through the tough spots in hard runs or races:
This is a marathon, not a sprint. And come January, you'll look back and think about how magical it all really was. (or not, January is its own different flavor of rough sauce lol) After the holiday, and most importantly... while at sea level, I decided to test out my mile.
7:30... ick. That's over 20 secs slower than previous attempts. I was really hoping to break 7 to feel on track for a mile PR by my birthday. It was incredibly discouraging. (which is fine to sit with for a day) And a bit embarrassing. (bc I knew I would share it in this post). But also, important. Because this is how we get better.
Anyhoo... already looking forward to my late December/January mile! I hope you about to enjoy SO MANY CARBS!
I know I will. And then, without any hesitation, we are thrust into another holiday. At least it makes the gloomier, shorter, and colder days more enjoyable. Since this season is focused around shopping, here is my short list of gifts for runners: ▶️Bicarb- Bougie and I haven't tried it myself, but based on the reviews... it's the splurge people are unwilling to give themselves ▶️Honestly, anything off of the The Feed ▶️Running gloves that become mittens: because frozen hands are the worst and having a second pair is helpful after the original gets too snotty and needs to be washed (please wash them) ▶️A shoe dryer: Maybe I'm just haunted by living in the PNW, but having dry shoes is such a luxury. Not that shoving paper towels or newspapers (do those still exist??) in them or trying to blow dry them without breathing in the stink isn't great... but yea... ▶️ A shadow box display case: Because your efforts should be honored. ▶️ Shoes & races are great too, but tend to be a specific... so is a dicey purchase. Jackets, leggings, shorts are wonderful as well, but people can very particular about sizing. Lights are also excellent, but hopefully everyone already has those?? For safety?? What else would you add to this list? Recently 𝘙𝘶𝘯𝘯𝘦𝘳’𝘴 𝘞𝘰𝘳𝘭𝘥 put out an article recommending a 5 x 5 plan to help runners get stronger.
𝗙𝗶𝗿𝘀𝘁 𝗼𝗳 𝗮𝗹𝗹, 𝗜’𝗺 𝗽𝘂𝗺𝗽𝗲𝗱 𝘁𝗵𝗮𝘁 𝙍𝙒 𝗶𝘀 𝗿𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱𝗶𝗻𝗴 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘁𝗼 𝗿𝘂𝗻𝗻𝗲𝗿𝘀. That being said, I don’t believe that a 5 x 5 plan is the best strength program for runners. Specifically, the Strong Lifts 5x5 plan. Why? Because the goal of SL5x5 is to improve maximal strength, without the considerations of other training… aka your running. Even if you take out your harder running workouts and just focus on a 5x5 plan and continuing good foundation of easy running mileage… 𝗬𝗼𝘂 𝗹𝗶𝗸𝗲𝗹𝘆 𝘄𝗼𝗻’𝘁 𝗯𝗲 𝗮𝗯𝗹𝗲 𝘁𝗼 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 𝗮𝗻𝗱 𝗻𝗲𝗿𝘃𝗼𝘂𝘀 𝘀𝘆𝘀𝘁𝗲𝗺 𝗲𝗻𝗼𝘂𝗴𝗵 𝘁𝗶𝗺𝗲 𝘁𝗼 𝗽𝗿𝗼𝗽𝗲𝗿𝗹𝘆 𝗿𝗲𝗰𝗼𝘃𝗲𝗿. Especially if you follow the 5x5 to a T, bc that requires you to add 5+lbs to the lifts each training session. And the article mentioned testing a 1 rep max, which I don’t recommend for pretty much anyone except for powerlifters since the risk/ reward is not in anyone else’s favor. 𝗗𝗼 𝗜 𝗴𝗶𝘃𝗲 𝗺𝘆 𝗰𝗹𝗶𝗲𝗻𝘁𝘀 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 𝘁𝗵𝗮𝘁 𝗶𝗻𝗰𝗹𝘂𝗱𝗲 𝗮 𝟱𝘅𝟱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗶𝗻 𝘁𝗵𝗲𝗶𝗿 𝗽𝗹𝗮𝗻? 𝗔𝗯𝘀𝗼𝗹𝘂𝘁𝗲𝗹𝘆. But it is balanced with other exercises that give their nervous system a break, increase single leg strength, and include stability and explosiveness. And while I do appreciate the full body exercises represented in the 5 x 5 program, 𝘁𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝘀𝘁𝗶𝗹𝗹 𝗼𝘁𝗵𝗲𝗿 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗿𝘂𝗻𝗻𝗲𝗿𝘀 𝘀𝗵𝗼𝘂𝗹𝗱 𝗽𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗶𝗻 𝗼𝗿𝗱𝗲𝗿 𝘁𝗼 𝗯𝗲 𝘄𝗲𝗹𝗹 𝗿𝗼𝘂𝗻𝗱𝗲𝗱. I was scrolling the 'gram when this quote hit me in the face like a ton of bricks...
"to fall asleep, you must pretend to be at sleep first. and that's how everything works." Well dang. Soooooooo... You can't become a confident racer until you've signed up for a lot of races. You can't become strong until you've stumbled your way through some strength workouts. You can't hit high mile weeks if you keep telling your friends you "go for runs" instead of "I'm a runner". The same goes for art, work, and relationships. Not quite a "fake 'til you make it", but invest and believe in your success until it happens. Or insomnia is cool too, I guess 🤷♂️ |
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