The Pull-Up Experiment – Results

The challenge: to do 3 pull-ups.

   
The U.S. Marine Corps published a pull-up training plan to help female recruits to meet the new requirements for the physical fitness test, which requires females to do 3 pull-ups for a passing score on that component (prior – it was a bent arm hang). I saw the workout in the paper, and decided to try it out. 

I started training in January.  The “Initial Program” is 6 weeks, with 3 workouts a week. The workouts are basically a mixture of shoulders, back, chest, and a little core. The workouts take about 20-25 minutes each. After a few weeks of 3 workouts per week, I decided to cut back it back to 2 (or 1 when I was busy). I did the workouts on running rest days or easy days. It took me about 9 weeks to complete. I enjoyed the workouts. The training plan is structured so that you can see your progress. It sort of builds on prior weeks – very much like a running training plan!

Before: I could do 1 pull-up once.

   
I haven’t focused on upper body weights for 3 or 4 years. I was doing sort of random upper body workouts 3-4 times a month for the last few years. Nothing intense, just keeping things toned.

After: I did 3 sets of pull-ups. 4, then 4, then 3.

   
I was amazed at how strong I got in 2 months! 

Now what? Keep it going?

I don’t know…obstacle course race while I have all this strength?

Two Little Runners ~ Kristen

Wanted: Half Mary Training Plan

I want to find a training plan for my next goal race (March 9, San Diego Half). So far, I've been generally base building and increasing mileage slowly, preparing for harder workouts in late December, January, and February.

Last half I trained for, I followed Jeff Galloway's half marathon plan. But I can't really evaluate the results because of bad weather conditions at that race (epic winds). The cornerstone of the Galloway plan was lots of speed work (weekly). Also weekly long runs, and less emphasis on tempos. I think the plan got me into great shape. But given my recent injury, doing all that speed work would put me at too high of risk for re-injury.

Anyone have a reco for a half marathon training plan???

As I already reported, I had a pretty good showing in the 3 mile Turkey Trot on Thanksgiving! Last time I ran a race, back in April at the Carlsbad 5000, I remember my joints aching beforehand and my body generally complaining afterwards. And then I ran another 5 miles.

{{{shuddering}}} at the foolishness.

A few weeks later, to my great surprise (at the time), I sprained my ankle. Likely because my joints were not recovering from my 55 mile weeks, but I pressed on with 10 mile tempos, epic speed workouts, etc.

I learned from my mistake, the hard way (as usual): I cut back in mileage for the race. I ran only three days, but they were all outdoor runs. No treadmill! This is my highest outdoor mileage so far this training cycle.

Still base building - race week/cut back week: 18.5 miles

Monday – 11/25

     Legs/core weights

Tuesday – 11/26

     Stuck at work all day/night.

Wednesday – 11/27

     Travel to Illinois.

Thursday – 11/28 THANKSGIVING!

     Ran a 3 mile race in 19:19.  + warm up and cool down for 5 miles total

Friday – 11/29

     Bowling with my fam, does that count as exercise?

Saturday – 11/30

     5.5 miles easy with 10 strides of about 100 m. Strides made me sore!! 

Sunday – 12/1

     8.0 miles easy.

two little runners
~Kristen

A Change of Plans

two little runners ~Kristen

Before I began training for the Ojai marathon, I read the marathon classics – Advanced Marathoning and Daniel’s Running Formula – plus a few others in my collection. Initially, I was following a hybrid of plans from Hanson’s Marathon Method (speed), Daniel’s Running Formula (long runs), and Run Faster (tempos).

Recently, I found out that from mid-April to mid-May – the very heart of my marathon training (May 26 race date!) – work was going to consume nearly all my time and more energy than I have. It is a high-responsibly project, so I had to bail on my Ragnar team. And I changed my marathon training plan to the beginner program in Hanson’s Marathon Method because the longest run is 16 miles. These were my first two weeks of the Hanson’s training plan.

9 weeks out (45 miles)

3/23 (Sa) – Mission Trails 10K.

3/24 (Su) – Long run with Penny in Mission Bay. 15 miles @ 8:30.

            8:30 was a very easy aerobic pace for us. We talked the entire run. We’ve really come a long way in our aerobic fitness!

3/25 (M) – Rest.

3/26 (Tu) – Marathon pace tempo on Embarcadero. 10.5 miles with 8 at 7:15.

3/27 (W) – Easy in Balboa. 5 miles @ 9:00.

            I’ve been running my easy miles in the grass and trails of the park. I’m trying to stay off pavement because with my increase in mileage, my joints are feeling pounded nearly every day.

3/28 (Th) – Speed on treadmill. 8.5 miles with 7 x 0.5 @ 9.4 (6:22), 0.25 recoveries @ 6.5 (9:15).

3/29 (F) – Legs.

8 weeks out (53.5)

3/30 (Sa) – Easy run in Solana Beach and Cardiff.  8.5 miles @ 8:00.

3/31 (Su) – Long run in Del Mar with Penny. 16.5 miles @ 9:00.

4/1 (M) – Legs.

4/2 (Tu) – Marathon pace tempo on Embarcadero. 11.5 miles with 9 @ 7:20.

4/3 (W) – Easy in Balboa park. 5 miles @ 9:00.

4/4 (Th) – Progression run on Embarcadero. 12 miles, first 9 @ 8 / last 3 @ 6:50.

            This was supposed to be a speed workout, but Penny talked me into subbing a medium-long run because I was running a 5K over the weekend. Thanks Coach P!

4/5 (Fri) – Rest.

The next four weeks are going to be a period of very high stress, so I am not sure how much the training will sink into my body, for lack of a better phrase. I learned from my experience at trial earlier this year that in a period of high stress and long hours, I couldn’t maintain my level fitness, even though I was continuing to run and exercise. I came back from trial having lost almost 10 pounds and was unable to do even 10% of my pre-trial leg strength routine. It took me weeks to build back my weight, strength, and power.

There is no perfect training cycle, so as always, I’ll do the best I can with the time I have! Any ideas on how to make the best of the situation?  

two little runners ~Kristen 

P.S. A few spring flower pictures captured on recent runs. 

My Achilles Healed!

two little runners ~Kristen

Oh, by the way, I am running a MARATHON! The Mountains to Ocean Marathon in Ojai on May 26. I’m registered. I have hotels. I have days off of work. I have outfit possibilities. I have a friend flying in from St. Louis to possibly run the half. Or possibly to cheer me on. Or possibly sleep through the whole thing. The race starts at 6:00 a.m. Ouch!

So I began real marathon training in March (base building in January and February, check). I started out diving into the deep end with a 58 mile week – my highest mileage week ever. I was a bit over enthusiastic and ended up with Achilles pain during my first speed workout. Mistake!

I was in full research mode with the Achilles. The best article I found on Achilles injuries was from Strength Running. Apparently Achilles pain is due to tightness in the tendon/calf or to poor foot stability. I figured I was in the tightness camp and went after it with all kinds of foam rolling, tennis ball rolling, massage, and stretching. And I took a few days off of running. By the end of week 2, the Achilles was fine. Crisis averted!

The High Mileage Week (58 miles)

3/2 (Sa) – Easy but hilly in Del Mar and Torrey Pines. 10.5 miles @ 8:15.

3/3 (Su) – Long in Mission Bay. 14 miles @ 8:00 + 3 @ 7:20 (marathon pace (“M”))

3/4 (M) – Easy in Balboa Park. 7 miles @8:30.

3/5 (Tu) – Threshold on Embarcadero. 9.5 miles with 2 x 15 minutes @ 6:50 (1/2 marathon pace (“1/2M”))

3/6 (W) – Easy in Balboa Park. 7 miles @ 8:25.

            I took a tumble during this run. Belly flopped on a sidewalk I must have run on 100 times by now. But brushed off and kept going!

3/7 (Th) – Speed on treadmill. 10 miles with 12 x 0.25 @ 6:22 / 0.25 recoveries @ 9:15.

            Surprise! My Achilles started hurting at the end of this run. It continued to hurt after the run, even while walking around for the next few days.

3/8 (F) – Leg strength.

The Penalty Week (11.5)

3/9 (Sa) – Rest.

3/10 (Su) – Rest.

            Spent the weekend in the Palm Springs area attending the Indian Wells Tennis Tournament. So it was pretty easy to take this weekend off of running.

3/11 (M) – Rest.

3/12 (Tu) – 5 mile hike with my bro.

3/13 (W) – 12 miles on bike with bro through Mission Bay. And I “bricked” it with an easy 5 miler in Solana Beach @ 8:10.

3/14 (Th) – Easy in Balboa Park. 6.5 @ 8:25.

3/15 (F) – Leg strength.

Nadal is back!

Thanks to massive stretching and rolling efforts, I was back to regular training 3rd week of March, which was essentially a repeat of week 1 but a little less enthusiastic and no speed. 

My basic training strategy is 3 key workouts per week: (1) long, (2) M pace or 1/2M pace tempo, and (3) speed workout. Then 2 or 3 other easy running days, targeting 50-60 miles per week. Plus leg strength workout once a week. And daily core and yoga. 

Deja Vu Week (49.5 miles)

3/16 (Sa) – Easy in Solana Beach/Cardiff. 9 miles @ 8:00.

3/17 (Su) – Long in Point Loma. 15 miles @ 8:30 + 2 @ 7:20 (M).

3/18 (M) – Easy in Balboa Park. 6 @ 8:40.

3/19 (Tu) – Threshold on Embarcadero. 9.5 miles with 2 x 15 minutes @ 6:50 (1/2M)

3/20 (W) – Easy in Solana Beach. 5 miles @ 9:00.

3/21 (Th) – Leg strength. Easy 5 miles on treadmill with progression of last 2 @ 7:15.

3/22 (F) – Rest.

two little runners ~Kristen

Enter Marathon

After nearly 2 years of regular running, and 1 year of 30-40 mile weeks, daily yoga, and weekly leg/plyo running specific workouts, my legs feel ready. They’re strong now. 2013 is the year – my first marathon!

I’m in the very early planning stages. I haven’t picked out a race . . . April, May, June? Or a goal pace . . . just leaving it open for now.

But true to my type-A personality disorder, I've read numerous training plans. The plans I've read generally have about a 6 week base building period devoted almost entirely easy running. Some throw in progressions or moderate tempos. Long runs here and there. But overall easy. 

After just completing 13 intense weeks of training for the RnR Vegas Half, I am ready for some easy running.

And easy running may be all I’ll have the time and energy for. Penny and I are scheduled to begin a 4 week trial in S.D.N.Y. on January 7. So we don't expect to have much time for running. I’m hopeful that we’ll be able hit the treadmill at some point most days, in between the 12, 13, 14, 15, 16, 17 hour days we are anticipating . . . we don’t want to have to change the title of this blog to two little non-runners!

Any recommendations for a spring marathon?

12/3-12/8 Recovery Week after RnR Vegas Half – 0 miles

Running and I took a “break” this week. But my sore quads wouldn't let me forget what happened in Vegas. I took it easy by doing lots of yoga and stretching, some light weight training, and easy cardio on the elliptical and bike.

Spring 2013 Marathon Week 1: 12/9-12/15 – 4h45m/33.6 miles

S 12/9 – 60” easy in the San Dieguito Lagoon at 9:00 = 7 miles. Core.

            My first run post-Vegas broke me out of my race mourning (drama queen, I know). Started reading about marathon training. Decided to run one this spring. Excited about running again. Break over.

M 12/10 – 45” easy on treadmill at 8:30, 2-3% = 5.3 miles.

            Confession: last mile at 6:48 (RnR Vegas goal race pace), even though this was a scheduled easy run. Just needed to prove I still have it. 

 

T 12/11 – Legs/plyo.

            I felt like I was on PCP for this workout, or whatever the kids are taking now. Invincible. I could lift anything without the usual 40 miles on my legs. I am still paying for it. Queue sound effect [old man groan].

W 12/12 – 60” easy on treadmill at 8:30, 2% = 7 miles.

T 12/13 – 25” easy on treadmill at 8:10, 2% = 3 miles. Yoga.

F 12/14 – 45” easy on treadmill at 8:10, 2% = 5.5 miles. Core.

S 12/15 – 50” easy in Del Mar at 8:45 = 5.8 miles.

two little runners (Kristen)

The Mysteries of Running

As a gymnast, I practiced my tumbling, dance, and acrobatics daily. By the time competition came, I had rehearsed my routines hundreds of times.

When I was learning the two-handed backhand in tennis, I rented a ball machine and hit hundreds of backhands until I got it.

But in distance running, we never practice our races until we “get it.” Training at race pace for race distance is just not done. Instead, runners train by stressing all the different systems we need to enhance in order to perform at goal race pace. We do easy runs to enhance aerobic capacity. We do tempo runs to push back lactic threshold. We do intervals to increase VO2 max.

When I started this training cycle, I thought running for 90 minutes at a 6:50 pace was insane. And now I believe it is achievable.

Still, it is a mystery to me how 12 weeks of training will come together to produce a 1:30 half marathon on Sunday.  

But I already know I want to be faster.

two little runners (Kristen)

The Art and Science of Tapering

This is the first time I have made it to the end of a training cycle having fully completed my training plan (other cycles have been undisciplined toward the end) and having stayed injury (and accident) free! Horary! So now I am 10 days away from race day (Silver Strand Half Marathon) and feeling strong, fit, and healthy. Navigating uncharted waters, I think it is time to taper?!

There is surprisingly little information about tapering in most of my running reference books. On the blogosphere, I am seeing runners reporting “taper tantrums” from lack of running. But I’m not finding much information about how to taper, for how long, and why.

So I turned to the running Bible: Tim Noakes’ Lore of Running (4th ed. 2001) for . . .

The Science of Tapering

Tapering is the process of resting up before a major race. Runners discovered tapering by accident. History is replete with examples of runners being forced to rest due to sickness or injury in the weeks prior to their events and then having breakthrough performances.  The most famous, perhaps, was Carlos Lopes who won Olympic gold at the 1984 games in the marathon after an accident prevented him from training for 10 days prior to the race.  Another Olympic example is Joan Benoit.  She won the 1984 United States Olympic marathon trials only days after undergoing knee surgery. Benoit later said that she thinks her knee injury was the single most important factor that led to her victory:  it forced her to train less throughout the training cycle.  Noakes at 321-22.

So for the niggled/injured runners late in their fall training cycles, maybe your injury is a gift, and you'll have a breakthrough performance in your race. Stay positive!

There are also scientific studies to support the practice of tapering as having positive effects on race performance. But there have been no studies specific to half marathons or marathons. Noakes concludes that according to the few studies on tapering, a taper is most effective when “there is a rapid reduction in training volume . . . in the first few days of the taper and training during the taper is at high intensity, approximating 5-km race pace.” Id. at 321.

Noakes also believes from personal experience that the harder and/or longer your training cycle, the longer you’ll need to taper.  Id. at 621.  And further, the longer the race distance, the longer the taper.  Id. at 653.

Noakes’ book excerpts half marathon and marathon training plans written by many different experts.  Most half marathon plans include a 1 week taper. Most marathon plans include a 2 week taper. Ultras and ironman races, by comparison, may have up to a 4 week taper.

So that leaves us to figure out our tapers by feel . . .

The Art of Tapering

Peasant Woman Holding a Taper
by Jules Breton [Public domain], via Wikimedia Commons

The goal is to find the sweet spot between giving your body enough rest to allow a full recovery of the muscles and avoiding a loss of fitness.

Right now I am feeling fit but tired. So I am less worried about losing fitness and more worried about getting enough rest. I think a slightly longer than the standard 1 week half marathon taper is in order.  

I am thinking of tapering along these lines: 

• Run no more than 15 miles during the taper period. But no running the last 3 days before the race. This means for my last week of training, I’ll cut my average weekly mileage over the last 7 weeks by 50% (I had been running roughly 30 miles per week).
• I am going to cut out leg weight workouts and plyo completely.
• I’ll keep up with core because those muscles are secondary in running and, for me, seem to recovery quickly after workouts.
• I’ll add another light yoga class next week to stay stretched out (and to give me something to do in place of running). 

Taper Plan 

1. Friday – normally scheduled rest day
2. Saturday – tempo run at race pace, no more than 5 miles
3. Sunday – 3 miles easy
4. Monday – yoga
5. Tuesday – mile repeats, no more than 4 miles
6. Wednesday – 3 miles easy, core
7. Thursday – yoga
8. Friday – rest
9. Saturday – rest
10. Sunday – race

Let the taper begin!

Any advice for a successful taper? What kind of taper has worked for you?

Kristen

Constructing a Training Plan for YOUR Legs

One of the things Kristen and I have done this training cycle is to really examine what worked and what didn't in our last year or two of running. We have found that complicated speed workouts are confusing, and difficult to execute. I certainly found that I was unable to really gauge how fast I should be doing speed and tempo sessions, and was likely doing them too fast and nearly getting injured as a result.

Probably the biggest learning curve, however, was understanding exactly what format of weekly workouts worked best for us as individuals. This was the single greatest element of constructing a new training plan for me.

For example, I neeeeeed a rest day after long run day, but not before. I can run easy miles before speed work, but not after. Because I work all week, its easier for me to take rest days or cross-train during the week, and get some longer running in on the weekend. Generally speaking the weekly format that works best for me is: Monday rest, Tuesday: Easy/medium long, Wednesday: speed, Thursday, XT + strength, Friday: Tempo, Saturday XT or easy + plyo and strength, Sunday: Long.

That is what I naturally gravitated towards, and what my training plans always switched to in the past. Looking back over past training (and all the workouts I didnt complete or shifted around the week) has forced me to understand what works for my legs and my time. It really takes the guesswork out of it.  As a result, for the first time, I am actually following my training plan. I still ask myself how Im feeling each day, and whether Im physically ready for the workout that I have assigned myself.... but more often than not, the answer is yes, because my legs have found a groove that Im running with (pun completely intended). The resulting benefit, of course, is that I am completing my workouts, making much greater fitness gains and gaining a ton of confidence in myself!

Do you follow training plans blindly, or reassemble them to fit your legs/schedule? Do you eschew training plans entirely and just run by feel? How do you evaluate whether its working?

With that long-winded introduction, these were the first two weeks out of base training and integrating real workouts in the leadup to my December 1st race (we are running the Vegas Rock n Roll):

October 1 - 7th
Monday: rest
Tuesday: 6 miles easy, plus 6 x 8 second hill sprints
Wednesday: Speed: 6 miles with 2 miles easy, 5x800 at 6:27pace, 2 miles easy on treadmill
Thursday: Elliptical, easy for 45 minutes, + leg strength
Friday: Tempo, 2 miles easy, 2x1 miles at HM pace, 2 miles easy
Saturday: Insanity Plyometric circuit + easy 4 miles
Sunday: 15 miles easy, with 14th mile in 6:55

I ran some of my easy miles around the reservoir in Central Park. The 1 point something mile loop around the lake is dominated by runners. No strollers or bikes allowed, and even walkers are in the minority.

October 8th-14th
Monday: rest
Tuesday: 8 miles easy, plus 8x8 second hill sprints
Wednesday: Speed, 7 miles with 6x800 at 6:27  on treadmill
Thursday: 45 mins easy ellipitical + core strength
Friday: This was a cold, windy night and I did not want to run. But I got out there and really surprised myself with the tempo portion. I ran 2 miles easy, then 4 miles tempo: 7:00, 6:50, 6:55, 6:56, 2 miles easy.
Saturday: Insanity Power and Resistance + 5 miles recovery
Sunday: 15 miles easy. For this run I went further than I have so far down the Hudson river trail toward lower Manhattan on the west side. It was a beautiful day for running and the water front was gorgeous!