Running-Specific Strength Training Exercises

Here's what I've learned over the last 90 days as I've 1) implemented a circuit (strength) training program that requires me to lift weights three days/week for approximately one hour each day and 2) increased my average mileage to 40 miles/week on 5-6 runs/week:

• The rule of specificity suggests that the best way to optimize your effectiveness as a runner is to run.
• It also seems clear that for those who want to supplement - and strengthen - their running, very targeted weight training, aimed at simulating and enhancing running-specific movement and form, can also help.
• It's not an "either/or" issue. It's a "both" issue.

Ok, it's time to shift from theory to application and details about incorporating strength training into your running program. One of the better articles I've found that provides very specific instruction is "Running Specific Strength Training Exercises" by Rick Morris on RunningPlanet.com. Morris keeps it very simple - six specific exercises, all focused on enhancing strength in muscles frequently used in the course of running. His are:

• Bench step downs
• Bench step ups
• Dumbell arm swings
• One-leg squats
• Pull throughs
• Stride step-ups

With each exercise, Morris describes - in detail - how to execute the movement as well as things to watch out for. As I've written, I've started incorporating strength training into my program. This article is one that I'm printing, punching and placing in my binder in the workout room to use. Check it out!

Top Ten Beginner Running Questions

One of the things I enjoy most about running as a hobby is that - for the most part - runners are always willing to share what they know. Maybe it's because they're innately good people. Maybe it's because I seem open to learn. Maybe it's because I pose no real threat to their prospects of whipping my tail...

Oh, well...

For the next several postings, the focus will be on addressing the questions "beginner" runners ask most. I do intend the use of the term "beginner" as disparaging. Perhaps the proper term should be "inquisitive" or "less experienced". There are no "bad" questions - only ones that aren't asked, at which point the neophyte runner may assume they know the right anwer only to 1) bonk; 2) embarrass themself or 3) both.

Today's posting - "Top Ten Questions Asked By Beginning Runners" from the Complete Running Blog Network (really cool site - check it out) - starts with the practical, including:

• How long should my first run be?
• How often should I run?
• How fast should I run?

The author then addresses some more esoteric questions, including:

• How do I stay motivated?
• How do I know if I'm running correctly?
• What should I eat?

Oh, at the bottom of the page, don't forget to check out the hyperlink, "100 Beginning Runner Tips". It is excellent!

Race Report - Market to Market Relay

I'm not a "team" runner. I run - at least in part - because I enjoy the solitude of running. I don't go out looking for people to run with and rarely run with others, even if the opportunity presents itself. However, I made an exception to this for a second consecutive year at the 2nd annual Market to Market Relay, a 84 mile (which - after the race began - became an 87 mile) 6-, 7- or 8-person, 22 stage relay race from Omaha, Nebraska to Lincoln, Nebraska. And - more than ever before - I was so glad I did.

Generally, Nebraska in mid-October is marked by pleasant days (50-60 degrees), cool nights (40-50 degrees) and sunny, somewhat windy conditions. That was not yesterday - instead, it was 28 degrees, with blowing, wet snow. In terms of weather conditions, it was one of the worst possible scenarios - especially as you consider being out in the elements for 11-13 hours, navigating through almost two dozen transition areas. In spite of all of that, it was - in my estimation - a really good race, well organized and professionally executed. With a few "tweaks", it could become truly great.

Here's my drill:

• Pre-race information: M2M's website is very good, with lots of helpful information for the prospective participant, team captain and team members. Having reviewed the site for Hood to Coast & River to River, it is significantly better than either and in the top quartile of most race site in terms of both aesthetics and functionality.
• Registration process: Like many popular relays, there is a "lottery" system for registration. In 2009 - the second year of the race - captains of teams from 2008 had "early registration" access the day before general registration opened. This was good, providing recognition that those captains deserved some form of recognition in Year 2.
• Course: The course is as diverse as eastern Nebraska allows, starting in an urban location (downtown Omaha), then proceeding through the southern suburbs of Omaha, across rural expanses (via secondary gravel roads & multi-use trails), and through more metropolitan areas (as you arrive in Lincoln). The trail sections are especially beautiful, leveraging the area's most spectacular "rails to trails" conversions and provide a venue for runners that is both safe (in terms of interaction with traffic) and beautiful (as you run through tree-canopied trail sections). Elevation changes - especially during the first 2/3's of the course - are appreciable; most non-Nebraskas have no appreciation that this part of Nebraska is marked with rolling hills that present real challenges for runners participating in multi-stage events.
• Packet pickup/race expo: Packet pickup was easy to access, being held in the conference room of a local orthopedic hospital. The person staffing the room was well-informed and able to answer questions with no hesitation. There was no race expo - this to me is one of a few "flaws" in M2M. Although it's understood that the race is run from one location to another and it might seem partial to hold an expo at one location only (and onerous to hold expos at both locations), it just seems strange that there is no expo at a race of this size and scale.
• Race execution: From my perspective was flawless. Our team - which was part of the second of two waves - started on time. A brief captain's meeting was conducted at the first exchange. Movement from one exchange to another was facilitated by an exceptional guidebook, issued to all participants, which provided stage-by-stage information for both runners and drivers traversing the 84 mile course. One significant "surprise" occurred prior to beginning stage 12 when race officials notified runners that - because of weather-related conditions on a section of the course - a detour was required, adding more than two miles to that stage. From speaking with a number of runners, this was a real "curve ball" that surprised most and demoralized more than a few. As it was, it made the 84 mile race closer to 87 miles and required slower teams to remain on the course for 20-30 minutes longer than planned. Apart from that, exchanges were well-staffed, with volunteers that were extremely courteous and very efficient, as they attempted to guide teams swarming exchange areas with directions and assistance. In fact, this was one area where they executed flawlessly (a number of my team members made comments to this effect during the race).
• Volunteers: More than even in the inaugural 2008 race, the 2009 volunteers were exceptional. From those managing traffic to those manning the exchange areas, 99%+ (one exception being the "exchange Nazi" at the end of the third stage, who barked at anyone who even appeared to exchange batons outside of the "authorized exchange area" - some people shouldn't be given power!) to those manning the finish line, they made the event exceptionally friendly for runners and helped to mitigate the stress of rushing from stage to stage in a multi-stage event such as this. Their helpfulness is especially remarkable given that so many of them endured hours outside - in snow, wind, and temperature conditions between 27-33 degrees. I can't say enough good about this group. The were superb!
• Finish festival: Due to weather conditions, race officials announced that the finish festival would not be held in the area adjoining the finish area, but rather at a downtown pub approximately three blocks from the finish area. Upon arrival at the finish area, runners were allowed to enter a very small tent which had a limited number of clothing items for sale and where each participant received a recyclable shopping bag with a finisher glass. Unlike the previous year, there was no photographer present to take team pictures, no refreshments available for consumption, and - seemingly - few race officials present to provide direction to runners. After leaving the finish area, our team walked to the pub where the finish festival was to be held; however, what we found was a college bar with some runners - and alot of local college-age youth. When we asked about getting a complimentary drink with the tab from our race bibs, we were curtly told that the bar wasn't honoring those in the bar, but that we would have to go to a back room if we wanted our complimentary drink. Given that we'd already ordered food (none free for runners was apparent), we elected to forego the drinks (buying our own instead) and chock our experience up to a bad finish festival. It was only after leaving the bar that we came across the room (accessible through a side door to the street) where the finish festival was underway. At that point, it was nearly 9:45 p.m. and our primary concern was driving the 45 minutes back to Omaha. In retrospect, maybe we should have asked more specifically about the location of the finish festival. However, I think it's also fair that the race officials - and bar owner - could have put up signs at the main entrance of the bar and instructed staff to direct runners (we still had our running clothes - including bibs - on) to the finish festival. As it was, we never saw any food or drink for which we were charged. As I recall from the inaugural year, the finish festival was not a high point of the event. In the future, I'd like to see communications and organization of this part of the event on the level of the rest of the event.
• Other #1: Race director - Ben Cohoon - is extremely responsive and clearly knows what he's doing in organizing a race. Prior and during the registration period, I had occasion to communicate with him several times via email. On each occasion, I received extremely timely, helpful responses.
• Other #2: Race "recognition items": In both of the past two years, racers are privileged to receive a nice technical "M2M" shirt. Standard for a race of this magnitude (and price), runners receive technical t-shirts; last year's being a white, long-sleeved Mizuno and this year's a dark green, short sleeved Green Layer. Personally, I liked the longer-sleeved shirt better; it seemed to fit the season of the year and was one of only a few I've received in racing,but either is a good shirt. At the finish line, runners (who sojourned into the lone tent) also received a recyclable shopping bag (which I especially appreciated as I was cleaning out the van at the end of the day!) and a M2M finisher glass (yes, a glass!). As the captain of teams both of the last two years with a majority of participants who had limited racing experience, I'd love to see race officials consider switching out the bag and glass for a simple medal or finisher coin; for most of my team this year, it would have been the first they'd ever received and - I'm sure - something that would engender pride in future years. But that's just my preference - not a criticism.

So, what's the grade? Overall, I'd say "A" (up from a "B+" the previous year). In summary, on the positive:

• Information (website, emails): A
• Organization & logistics: A+
• Course: A (race officials can't be responsible for weather-related mud and slush!)
• Manning (officials & volunteers): A+
• Finish festival: B- (primarily due to lack of clarity regarding location)

One last thing: Races such as this provide a great venue for experienced runners to "initiate" their friends who are racing "virgins". This year - for me - it was one of the best parts of the day. I was privileged to be captain of a team with six team members who had never run a relay and three who had never run a sanctioned race. Races such as this provide a very supportive, controlled environment for "newbies" - on our team, two of the three who had never raced were allowed to select those slots where they ran two stages (vs. the norm of three stages), minimizing the risk that they'd have a bad experience by overdoing it. Given that in a relay race, there is not the "head-to-head" competition that one experiences in a singular road race, there is less pressure on the neophyte; the focus is to run at your targeted pace. At each stage, team members form a roving cheering section, ensuring that each runner is greeted with the requisite "high-fives", "Atta-boys" and "Woohoos" after completing each stage. By engaging team members early, helping them establish training programs, setting up "simulation days" (when we ran three times in a single day prior to the relay), providing emails with coaching/counsel regarding attire, nutrition, and a host of other subjects, we were able to ensure that everyone had a great experience. If you haven't considered this before, do so. Winning isn't always the most important thing - I could have fielded a "competitive" team, but gave that up in the interest of engaging others who would be challenged and encouraged by the experience. With some luck, I may have helped a few become "runners".

Now, I only hope that I can get a team field for year 3!!!

Running a Multi-stage Relay Race

When I log into my blog next to write Sunday's posting, I'll have completed the 2nd annual "Market to Market Relay", an 84-mile, 22 stage relay race from Omaha to Lincoln, Nebraska.

It's my second year as both a team captain and a participant. This year has been special because it's involved seven of my co-workers - folks most of whom I didn't really know before registration for the Relay, but have grown to know, respect and admire - each in their own way.

Tomorrow, I'll be running three stages of this multi-stage event. In total, it comes out to little more than 11 miles - a three mile, a five mile and another three mile. If all goes as planned, I'll also run two additional stages - enjoying two stages with co-workers who are relatively new to road running and with whom I've looked forward to running. At the end, I will have run 19-20 miles over five stages.

This causes a gasp with my non-runners. "How can you run more than once or twice in the same day?", I've been asked more than once. For me, the secret is simple. It consists of:

• Preparation: I've trained for this, averaging 40 miles/week over the past several months, with several days where I've ran 2-3 times in the same day.
• Moderation: I don't intend to blast through each stage. For the first stage, I intend to run approximately 1 minute slower than my natural pace. For stages 2-3, I'll speed up slightly, but still 30-45 second slower than my natural pace. For stages 4, I'll run slightly slower than my natural pace (15-30 seconds/mile). For stage 5, I'll meter what I run until the last mile, giving what I have left.
• Mediation: Immediately after each run, I intend to cool down, stretch a little, and consume a weight loss shake with a 4:1 proportion of carbs to protein. In addition, I plan to stay well-hydrated, using G2 and water as needed. Between stages, I'll jog from the van to the staging area and back, allowing myself to stay limber.

I've practiced this and know it can work. Although I've never run 4-5 times in a single day, I'm confident I'll be able to do so and do it well.

Today's article - "Running a Multi-stage Relay Race" by Ted Thull - provides a very succinct overview of the preparation process for a multi-stage relay race.

Tomorrow - a race report from Market-to-Market.

A Fresh Perspective on Recovery Runs

Running hard requires that a runner also find time to recover. When speaking about recovery runs or recovery jogs, most authors are describing one of two things:

1. Runs of 30-60 minutes duration at a rate at least one minute slower than your normal half-marathon pace or at 60-65% of your maximum heart rate, or
2. Runs of 1-2 minutes duration at a rate slow enough to facilitate recovery (a significant reduction in your heart rate), "sandwiched" between longer interval runs at a much faster pace.

For the purpose of this posting, we're focusing on discussion on #1 - runs at a slower pace or lower heart rate, generally following a day in which you completed a more intense workout. The pace is similar to what you would run a traditional long run, just for a shorter distance or duration.

Some runners question the relative value of these much shorter, less intense workouts. However, recovery runs:

• Contribute to total mileage. If you're like me, you want to get your miles in each week. Recovery runs provide you with a safe way to run the day after a hard workout or race without risking increased trauma or injury.
• Provide you with "rest" (relative to what you would experience if you tried to run two consecutive "hard" days).
• They help you to recover faster from a "hard" workout (than if you did nothing on a day after).
• Take the pressure off by allowing you to run simply for the enjoyment of running. In fact, on most of my recovery runs, I don't run one of my "usual" courses, choosing instead to run through a different neighborhood, along a trail I've never run, or on a street I don't normally frequent.

In today's article - "A Fresh Perspective on Recovery Runs" - Matt Fitzgerald provides readers with five effective tips for incorporating recovery runs into your routine. They are:

1. When you run within 24 hours of completing a key workout (or any workout that has left you severely fatigued or exhausted), the following run should be a recovery run.
2. Recovery runs are only necessary if you run four times a week or more. If you run anything less than that, each run should be considered a key workout, focused on developing a specific component of your running "engine".
3. There's seldom a need to insert two easy runs between hard runs (and you don't want to run two consecutive hard runs within 24 hours).
4. Recovery runs are unnecessary during base training. The time to begin recovery runs is when you begin more high-intensity training.
5. There is no "rule" regarding the appropriate duration and pace of recovery runs. It can be as long and fast as you want, provided it does not affect your performance in your next scheduled key workout.
6. Don't be too proud to run very slowly in your recovery runs.

As I train hard, I look forward to my recovery runs. They help me to prep for the next day's hard workout without missing a day of running.

How Do Marathons Affect Your Heart?

Occasionally, I get questions - usually from either those who don't know me (and are - most likely - simply making small talk) or those who do (typically, relatives who don't run and are concerned about what they consider to be my "obsessive" behavior) - about whether running 40-50 miles per week is really healthy.

Today's article - "Phys Ed: How Do Marathons Affect Your Heart" by Gretchen Reynolds as found in the Wednesday, October 7 edition of the New York Times - seeks to answer that question.

Reviewing a number of studies, I like the author's summary. It reads:

'"Being fit is protective" against heart disease and other heart problems, says James Freeman, MD, a fellow in cardiovascular medicine at Stanford University School of Medicine, and...a dedicated runner. But it's not a panacea, he adds. If you're genetically prone to heart disease or misspent your youth smoking and carousing, running will not floss your arteries clean.'

Spice Up Your Speed Workouts

This series of articles - nine in total - are posted on Active.com's running section. They provide a wide range of options for runers (like me) who eschew going to the track (Why would I want to drive somewhere to run???), but recognize the value of speed work as an essential component of effective training.

My favorite? "Ten Tips to Maximize Your Speed Workout" by Don Kardong of Runner's World provides the reader/runner with 10 succinct tips to ensure that they're executing speedwork in ways to optimize the benefits while mitigating the risk of injury.