Signs Of Improvement - Trusting the Process

Lunch run.  Fourth week in a row of running this route early in the week.   First time running at Maffetone pace where I felt faster, running easier.




Strava may not show it as a "segment PR", but believe me, this was big.  Achilles issues were at bay.  Heart rate was steady, and the 20 minutes out just clicked by.  In fact it all just seemed to click.

Considering I've signed up for another 50 miler this year, it all bodes well.

It helps to trust the process.  Stick with the plan, adjust accordingly.

All About The Base - Back to the Run

Since last fall's Achilles debacle, my running has taken a back seat.  This week I've finally been able to put feet on the ground and work on that all important running base.

Base mileage is one of those concepts I recently scoffed at...   Until I got injured...

Like anything, when you are young and really driven by something, you embrace it, and you drink the Kool-Aid.  Later, you start to figure a few things out, try another approach and discard what you started with.  You might actually repeat this process a few times with different ideas.
Then, when you are older, you realize some of those things you threw away, were actually really valid ideas.  That's where I am now.

No more quick-fixes.  It's back to the time-tested approaches I used to train other people in.  It's time to build in the base, AND... the recovery.

So it's on.

Like Donkey Kong.

So what is Base Building?

It's a simple concept really.  If you are an endurance athlete, or even someone who is just beginning.  Start slow, stay consistent, don't push it, and repeat many times for a period of about 8 to 12 weeks.

That's it.  Consistency is king here.  No need to progress, just get the time in.  Think of it as practice.

Dan John's Easy Strength is one of those books that espouse the ideal that you should lift heavy, but not too heavy, and you stop when you do the work.   How vague is that?  Well not too vague really.  It can apply to running as well.

Dr. Phil Maffetone, has a great book on Endurance Training and Racing.  I'm using it at the moment and I shouldn't have left it.  180-minus your age.  That's your heart rate upper limit value.  It works.

• Low heart rate
• Show up
• Struggle every now and then

These are the keys to success.  I've seen it happen and I'm wishing I wasn't so impatient to see results before.  Thank-you Achilles injury :)

More on this as the weeks go on.

Alternatives to Running - Powerlifting

Second in what could very well be my first series, "Alternatives to Running", this one is about moving weight.

It may not be a straight leap from considering one sport such as running to be the primary focus to suddenly following a powerlifting routine instead.

There are a couple reasons why I've chosen powerlifting as a training and health methodology.   First, strength building never goes out of style.  The adaptations the body takes on in tendon, ligament and muscular strength are worth their weight in gold.  Especially when you consider the recovery improvements when you venture back into running.

Secondly, I love it.  I can step into my garage and later walk out having done a comprehensive training session hitting compound movement patterns and knowing confidently that my body was better for it.  Being able to move weight is fantastic.

In order to make the transition from running, even if it's temporary, to something like powerlifting, you need to have a few things lined up.

The first is the access to equipment.  Should be a no brainer, but you need something to pick up, squat, and press.

Next you need a strength training plan.  My first plan was Mark Rippetoe's "Starting Strength" (SS).  It's a linear progression pattern and it gets you strong on a very predictable/stable climb.

Other plans I've tried:

• Jim Wendler's 5-3-1
• This program is simple and effective.  I'd recommend it after a year of SS.
• Smolov Jr Squat Program
• Brutal, but in 6 weeks your squat will be a LOT stronger.  Just eat your way through recovery.
• Westside Barbell
• Conjugate.  I haven't given this a fair shot, but it does appear to work well.  I refocused on running and shelved powerlifting for a while.  This was the program I ended on.
• Minimalist Method
• This program was what brought me back and has been helpful in developing and redeveloping balanced strength.  I like Brian Schwab's approach and for a 20 year veteran in the powerlifting world with ZERO injuries, my ears popped up.

NOTE:  I AM NOT AFFILIATED WITH THESE FOLKS IN ANYWAY.  I DO NOT GET ANY KICKBACK FROM SHARING THEIR LINKS.

So for now, I am 6 weeks into the Minimalist Method.  I like it.  It's smart and the patterns on range of motion, weight, and progression make sense and are relatively easy to decipher.  Kind of like a "Duh" moment, but just needed to be articulated.  Brian did just that.  I'll be posting vids of progress as I go along.

As for running, I'm still in PT, but the ankle appears to be healing and the flare-ups in the Achilles are diminishing.

Oh and I'm still doing archery.

Alternatives to Running - Archery

What to do when you are told you have Achilles Tendonitis/Achilles Bursitis and are not supposed to run until it's healed:

Do what the doc says and shoot a crap-ton of arrows!

After living with somewhat debilitating heel and ankle pain for almost 6 weeks, I finally gave in and consulted with my doctor to get a recommendation on fixing this.

Two options:  steroid injections into the achilles tendon, or... physical therapy, rest and anti-inflammatory meds.

I chose the 2nd option.  It's the beginning of the second week of therapy and I can say two things are happening:

• My ankle is getting better
• My archery skill is improving

Why archery?  Well about a year ago, we got our kids youth compound bows and they've been loving it.  Later, I got one for myself and found that target practice is one of the best mind-clearing activities I've come across.  Breath, motor control and relaxed concentration are key.

When you can't run, the worst thing you can do is sit around and worry about it.  So I picked up the bow and have been setting a goal to shoot 100 arrows per session.  Sometimes I go over, sometimes I go under.  The actual number isn't as important as the thought that there is only one arrow that you are shooting.  As in one breath, one moment of zen arrow.

Right now I can hit a 20 yard target with decent accuracy, and after a few tracer shots, I can hit a target 40 yards away with consistency.  I'm no Robin Hood, and in fact have never robin-hooded an arrow (not yet), but this slow and controlled shooting practice is fun and I can't recommend it enough.

To be clear, I am not expecting archery practice to improve my running form, stride, cardiovascular endurance or ability to run hills.  I have other activities to help with that.

Two Reasons Why Runners Need the Turkish Getup

There are few movements as useful and as comprehensive as the get-up.  For runners, trail, or road, the getup needs to be part of your strength and mobility work.

There are multiple reasons why the getup should be considered.  I'm only going to cover two.

The first is the hip bridge.  For many runners, hip flexibility is non-existant.  Getting the hips to open up and 'unlock' will help release the internal brakes many of us have on constantly.

If your day job has you desk bound, chances are you don't open your hips much, and that sitting around can atrophy the hip flexors, making full opening of the hips problematic.  (check out Bret Contreras' site for more glute training) Doing the getup will help bring your hip strength back.

The second reason is ankle and foot health.  There's one movement that isn't highlighted much, but as a runner it's critical to do this movement frequently.  It's called dorsiflexion.

Dorsiflexion is where the toes are stretched toward the shin.  I currently have TERRIBLE flexibility this way, but after doing getups, I've noticed an improvement in the calf muscle soreness post run.  It's almost where I will need to do getup training as long as I want that ankle and foot flexibility.  Age is not in your favor on this one.  If you run and are getting farther away from your 20's, the ankles will take longer to recover from runs.  Especially if you run in a way that puts stress on your soleus and gastroc muscles.

So.

Do the Turkish Getup.

But first watch this:

Paying Attention to Running Form

Form is crucial to longevity in any kind of sport.  It become more obvious when you consider running.

Running is often viewed as an activity that everyone just "knows" how to do.  Depending on how you define it, that statement is true.  The key to running longer distances however is to stay healthy and injury-free.  If your form isn't dialed in, you WILL run into problems.

The run yesterday was a simple attempt to get a hill-run in while working on form.  My preferred form to emulate is POSE.  After taking the CrossFit Running Cert in 2009, and practicing Evolution running since 2005, the mid-forefoot strike while actively pulling the foot upward and practicing a forward fall works best for me.

This year however I changed shoes to the Altra Olympus and got sucked into the cushy.  While I can't definitely say that the shoes have caused my recent Achilles woes, they do suspiciously coincide as the more I ran with the Olympus, the more sore my calf muscles were.

The run yesterday was with more traditional shoes, not a zero drop, and not super cushy.  While my Achilles was still mildly sore, I was able to run POSE without the calf pain.  Quick strides, lean forward, practice falling.

As a result, I set several PR's on the run, at a lower heartrate, and still with a mild calf issue.  Not bad.  Also earlier in the day I got in a strength training session with deadlifts and kettlebell clean and presses.

Today my calf was pretty sore, so it was ice time and more deadlifts and kettlebells.

PTP Strength Training - Getting Stronger While Building Running Capacity

The deadlift is my favorite lift.  It's also one that I really suck at.  Numerous attempts at video analysis, peers checking form, and trying every kind of deadlift routine I could google, beg, borrow and steal, left me with a lot of information, but none that crystallized quite like Pavel's PTP program.

It's ridiculously simple, and has zero bedazzlement.  If you're looking for muscle confusion, this is not your program.

The idea is that you work on two movements, a press and a pull, and you keep the number of sets and reps low.  Reover, Repeat.

This first cycle I set at 5 lbs of increase every workout with a 2.5lb deload every 4th workout.  It worked, but I think it might have been slightly aggressive as I was dealing with Achilles issues as well as a head cold that lasted for a couple weeks.

This next cycle will be set at 2.5lbs of increase and will keep the same deload pattern.  Hopefully this will be the right level to focus on building ligament, tendon and running strength.

For the press (not pictured in the video clip) I'll be switching to kettlebells for pressing and will work toward pressing the big bell.

The great thing about PTP is that it builds strength without the bulk.  As a runner, this appeals to me as I know lugging around extra weight is slightly detrimental to finishing some of these longer races.   It's not that I'm overly concerned with getting heavier, it's that I want to make sure that if I do, it's weight that has purpose, not necessarily aesthetics.  Although looking better never hurt anyone...

Achilles Pain - Taking Breaks - Getting Faster at the Same Effort

Ever had achilles pain? The kind where you wake up in the morning and limp for an hour and it kind of goes away?

Yeah me too. Then last Monday night happened. It was a track workout with my friend Jerry. He and I have put a few miles in together and sometimes we push each other on the speed days. I was having a fantastic interval workout and while he has me on the short bursts (the guy has some serious quad speed!) I can usually get him on the longer sprints.

I paid the price for that speed workout. Tuesday morning I was WRECKED.  Limped around for an hour, then the next hour, then the next.  I wasn't walking right until 3 days later, and even then the pain was just dumb.

So...  I took a week off.  No running or deadlifting, just mobility work and kettlebell swings.

Yesterday I ran Rancho for the first time in a while.  Decided to stick to Maffetone for as long as I could.

As long as I kept my stride length short (i.e. POSE-like), I could run without achilles pain.  The moment I opened up my stride, shooting pain in the heel cord.

So.  Low heart rate (180-age).  Quick step POSE running, and I get a PR on a half mile segment in Strava at the SAME heart rate as I did in August of this year.  Also I am battling a head cold.  Odds were NOT in my favor for a decent run.

Here's the therapy I've been doing on the calve muscles:

• foam rolling the upper calves
• 2 minute stretch on each side with toe flexion
• 45 reps each side of heel eccentrics (my legs are a little sore from this actually)

Here's the Strava run:

Stay the Course - Boring Be Damned

Tonight's strength workout is the same as it's been for the last 10 workouts:

Deadlift:

• 10 x bar
• 5 x 135lbs
• 5 x heavy
• 5 x less than heavy

Shoulder Press:

• 10 x bar
• 5 x 75 lbs
• 5 x heavy
• 5 x less than heavy

GHD situps with a 15 lb slam ball on the neck

GHD back extensions with a 15 lb slam ball to the chest.

Why the monotony?  Get  the book "Easy Strength" if you really want to know.  But long story short: it works.

Of course, the definition of success is up to you, but here's the deal:

• I'm deadlifting twice a week without pain
• I'm shoulder pressing twice a week and making progress.
• My core(back and abdominals are stronger than ever.
• I can run and continue to add 10% mileage per week for the last 5 weeks and I am NOT INJURED.

As for running, my goal is still the same:  get a sub-10 on the American River 50 miler.  Then.  Finish a 100 miler in the fall.

So far my sights are set on the Kodiak 100.  Granted, it's an extremely tough course and I will be trashed by the end, but I know I can train for it.  Keeping the joints and tendons strong via garage training will be crucial to finishing this thing.  Running the longer weekends will be part and parcel.  Back to backs, carb-fasted, hills, you name it, the strength training I am doing now (PTP-based) is not too heavy to recover from, yet heavy enough to elicit tissue change over time that will contribute to the overall success that will be 2015.  Yeah I said it.  2015 is going to be awesome.

Seeing Improvement in Running Economy

There are definitely good days and bad days.  As we age, the number of 'good' days seem like they happen less frequently, and it all appears on face value to be an effort in futility to retain and to ever excel at something we were once good at.

Not today.  Last year I began an experiment to follow Dr. Phil Maffetone's advice on running a low heart rate run.  At the time, it was to balance my pursuits in powerlifting and developing strength.  Because of the amount of strength training I was doing, I only saw a modicum of success and improvement in running.

Now, because the strength is only in maintenance, the ability to improve running is becoming a reality.

Today was the first time I've been able to run a particular hill without stopping while running at my "Maffetone limit".  What is that?  It's fairly straight forward.  It's your heart rate at 180 minus your age.  That's your upper limit.  For me I've been keeping it as my average.  It's harder than you think to keep yourself to that pace.  Especially in the beginning.

Going slow was the right choice, it just took over a year to see the long-term effects:

How Much Strength Training Do You Need For Running?

As a runner we're told we need more strength training.  Great.  Thanks.  And what type of strength training would that be?

I've spent the last 28 years trying to figure out the best approach to developing strength relevant to endurance training.  My first attempt at figuring it out was following Dave Scott's triathlon book (circa 1986).

Dave is a fantastic resource (and an accomplished athlete) and I'm sure he's changed his approach since writing his original book.

Over the years I went from bodyweight only, to rubber band resistance, to machine-based isolation, to kettlebells and bootcamp workouts, to CrossFit, and now, back to basic barbell training (with a few kettlebell movements).

What I've learned is that there are bodybuilding approaches (hypertrophy training), there is a degree of sport-specific movements you can do, and there is such a thing as pure strength building as it applies to tendon and ligament strength.

Christopher Sommer, from Gymnastics Bodies shared a great piece of info in a Barbell Shrugged podcast recently.  The average human can build new muscle tissue in 90 days, and new tendon/ligament strength in about 200 days.  What does this mean?  If you're doing strength training, you can develop enough strength to injure yourself.  If your quad can generate 200lbs of strength in a sprint but your knee tendon can only handle 150, you have a problem.  Continuous development of strength without some level of back-off and de-load will soon be an issue for you.  Strength as a practice becomes more important.

One group who has figured out the side of self-preservation along with safe and consistent strength building (in addition to Coach Sommer) is the RKC group.  One book in particular which has made tendon and ligament strength a priority is "Convict Conditioning".  Stressing that a movement needs to be repeated at a frequent and sustainable volume prior to moving on to something more advanced.  The book outlines basic body movements (pull-ups, push-ups, trunk, etc) that span beginner to expert level progressions.

Another text I really connected with is "Easy Strength" by Dan John and Pavel.  It's a fresh approach to focusing on what's important as an athlete rather than someone who is simply trying to reveal their abs or out perform their neighbor in pull-ups (either of which are noble pursuits).  I tried the 40-workout plan and got substantially stronger in each of the lifts I focused on.

Which is the best approach for Running?

Well after 28 years, I have to go with the style of Convict conditioning and Easy Strength and use my own filter for what I deem critical to surviving runs that span the 10 to 30 hour range.

Here are my goals are as they relate to strength training for running:

1. Zero injuries doing strength training (it's not always possible, but let's try)
• Balanced strength building (push, pull, hinge, squat, carry...)
2. Quick recovery (i.e. a kettlebell session should not prevent me from being able to run 3 hours later)
• minimal soreness
• low impact to central nervous system
3. Strength ability progresses over time.
• the weight is not too light, but weights that once felt heavy will feel light eventually.

Here are the exercises that will support the three goals above:

• Deadlifts
• Kettlebell swings
• Pistols
• Turkish Getups
• Sled drags (forward and back)

There's no need to pursue strength PR's in these movements.  Your sport, if you are a runner, is to get better at running.  Strength will improve as a by-product of the practice.  I've actively chased strength goals and discovered that at some point the strength was more of a priority than the running.  What I learned was that strength focus needs it's own corner and can't compete with other goals.  My ability to squat 315 (a very modest number in lifting circles) had just as much impact on my running as my ability to squat 225.  Deadlifts on the other hand... whenever I worked the deadlift, my runs got easier.  However the more I ran, the less effective my strength training became because I couldn't recover quickly enough to make progress.  Now, the goal is to use strength training for my originally intended purpose: get better at the long stuff.

Here's my recommendation:

Do the following routine for 40 workouts (two to three times a week):

• deadlift
• 2 sets of 5 reps - medium weight
• kettlebell swings
• 5 sets of 10 reps
• Pistols
• 2 sets of 5 reps (use assistance if needed)
• Turkish Getups
• 5 reps each side
• Sled drags
• Medium heavy weight 50 yards forward, 50 yards backward - six times

Do this for 40 workouts, add weight when you feel stronger, go light when you feel sluggish.  You will be amazed.

Good luck!

Kettlebell Conditioning and Trail Running

This week was all about merging a run program and a strength and conditioning program into one week.  Neither program designed to handle the time and space of the other, we'll just have to see how it goes.  Recovery and avoiding injury will be key.


Tuesday's workout:

• 40 sets of 15:15 (15 seconds of work, 15 seconds of rest)
• 20 kg kettlebell 7 reps per work set
• Agile 8

Wednesday's workout:

• Trail run - 4 miles Maffetone style (keep the HR low)

Start Getting Miles In

Today's lunch time workout:

start putting time in on the feet

The Training Pattern

Gratuitous Deadlift Picture with Atlas Stones 

Lunch time run:  find/estimate lactate threshold.

• Run 20 minutes pretty hard
• Record average heart rate (~172)
• Record average pace(7:52 min/mile)
• Cool down
• Hydrate
• Recover

Get home.

PTP Deads and Presses:

• Conventional deadlifts 5x275, 5x250
• Shoulder Press 5x125, 5x115

Then, something totally unrelated, 100 arrows at 18yds.  Being a new archer (and hooked) I thought I'd try 100 with the recurve and work on the instinctive shooting aspect.  Getting better.

Running a Sub-10 Hour 50 Miler

Ever have the feeling you have unfinished business out there on the trail?  That nagging sense that you could have done more/better/faster?

Then you'll understand this post.

The goal is the April 4, 2015 American River 50.

It will be my 5th year running it.  It will also be the first year I go sub 10 hours.

It's time to clear the training slate, step up and honestly own where this is going.

SUB-10 AR50

How will this translate to training?

Resurrect PTP (deadlifts and presses 2x5's).

Reboot Viking Warrior Conditioning

Lasso the Yasso 800's and other awesome track workouts.

Run, and run some more.

Stay tuned!

Social Lifting

It's a great problem to have - social lifting.

Every Sunday a few of us get together to move weight, cajole, and badger each other to getting stronger.

Usually around 4, at the most 10, and sometimes only 1.  Anyway you look at it, I'm grateful to have the location, the time, and the equipment to be able to move weight when I want, with the people I want, and how I want.

Cheers to Social Lifting!

Post by Strong Sunday.

Time to Get Smarter About the Lifts

In the next two weeks I'll be wrapping up a program that has had me thinking in different ways.

It has a repeatable pattern, and the drive to push oneself is built into it.  Linear decreases in rest time for sets, challenging rep patterns, hypertrophy building... I'm already noticing a difference in how I'm able to move, and also, how there's little pain in the lower back.

The basics:

• Front Squats on day 1
• Single leg strength day 2
• Deadlifts day 3
• Bodyweight conditioning day 4

It's not conjugate or Westside barbell, and it isn't CrossFit, it's just different and it's highlighting things I never do.  So for instance on the deadlift days, there's a ring dip series built in.  I never do those and I'm noticing a difference.

Ab work.  Since I've been under the illusion that deadlifting will give me all the ab work I need, I find myself fascinated that ab rollers and hand walkouts could be so tough and challenging.

It's these kinds of ah-hah moments that have me thinking about how I go about programming the next 45 days of training.

After watching this from eliteFTS, I'm inclined to think I better get squatting:

My new favorite log to follow:

Harry Selkow Training Log

Run 50 Kilometers - Recover - Get Back to the Deadlift

Last Saturday (5/10) a friend and I ran the Quicksilver 50k.

Great race, first time doing it, and it wasn't too hot.  Not so for this deadlift session 5 days later.  90 degrees in the garage at 6pm...

As for the deadlift, I've left it alone for about 3 months.

Now it's time to focus on clean form, and keeping the back locked, hips down.

Elder Advice

Today was a fun Strong Sunday.  As a dad, getting to move weight and challenge oneself in a way that isn't just a 5k challenge or office weight loss contest is gratifying.

What was surprising was that an elderly man (late 50's to 60's) felt compelled to tell 3 guys moving weight in a driveway that they were essentially going to snap city with how we were lifting.

I wasn't rude, I asked as much as I could about his background, but English was his second language, and all he could get across was "spine.  not good for overhead back".

We continued lifting and he went on his own tour of the garage.  Then he left.

"What just happened?  Did we get visited by an aging Borat?"  asked by one of the guys lifting.

"Nah..." I said, "Just a guy trying to keep his neighborhood safe".

It is interesting though, perspectives on what will hurt you later on down the road.  Tattoos, lifting, and sunscreen all appear to be in the top three for what is most important in retrospect as you near the end of the road for life.

Let's get a couple things straight:  lifting is something that we're not doing enough of.  Most of us work in an office environment where lifting anything over 10lbs if unheard of.

We were designed to MOVE WEIGHT.  It's intrinsic to our biological programming to run, pull, push, hinge and squat.  We were not designed to SIT.

Get out, move and make yourself tired and sore.  It won't hurt you.  Well, at least not for now, and you'll feel better, your brain will work better and you won't be inclined to tell youngsters that they're going to snap city for doing shoulder presses...

CrossFit 14.4 - Toes to Bar and Other Random Physical Skills

If there's a kid out there somewhere that is dreaming of becoming a professional wall-baller...

Uh NO.  Pick a sport.

While competing in CrossFit workouts is fun (in a messed up way), the original intent of CrossFit was to make you better at performing in your sport of choice, possibly skiing, MMA, life...  I miss the days where the

Wallballs are simply a means of putting in work (mass x distance) and if you do it fast enough, you'll feel like you've made a terrible life choice.

I have no desire to be good at these random physical skills.  Toes to bar is one of them.  If you watch far enough (god help you) you will see me thrash my feet into the air to narrowly miss crushing my fingers with my shoes.  The concept of toes to bar is rooted in good intention.  Hanging leg raises are what helps build a solid core useful for moving large weight off the ground.  It's an accessory movement.

At no point do I want my accessory movements to be the main stage because I know how much they are not the center of my universe.  But like anything else in life, you get good at what you practice.  I am not good at these.  Should I be, that is the question for me going forward.

My thoughts on the open:  it's definitely a weeding process.  You have to be able to demonstrate you have your lactic acid pathways mastered ( I do not).  You need to have your bodyweight skills mastered (I do not).  Then basic strength lifts (again, I do not).  This year was the first time I've seen rowing in the open.  You can be really inefficient at this a 100 million different ways.

The more I do these kinds of competitions, and still retain a semblance of balance with work and family life, I walk away satisfied that in the context of everything that's going on in life, I'm not losing health and fitness.  In fact, in several ways, things have improved.  Outlook, approach, and options are all there.

There's nothing wrong with competing in CrossFit, there's also nothing wrong for really honing in on the things that matter to you.  I know without a doubt where I stand in the world of conditioning (it's what I view 90% of the CrossFit workouts to be).  I also know where I stand in the strength and endurance worlds.  How cool is that?  Throw yourself into something and come away with more knowledge of where you stand.  Paths to new goals open up as a result, and life can only get more interesting.