Results from last Sunday’s marathon. Generally I am more than pleased with the results.
It had been over a year since I ran a marathon, the last one was in Xiamen and while I managed to complete with body intact I suffered due to heat and pain in my feet. I haven’t been able to run seriously in any races since. The winter I spent training for a race in Thailand, but understandably my training was lackluster and I backed out at the last minute. Other races scheduled throughout last fall had to be cancelled or trotted through due to injury.
I started running a bit over 4 years ago, run 4 marathons and numerous other races, and have consistently suffered through a host of injuries ever since. My mind, heart and lungs have been willing, but the rest of my body not. This summer past with extremely painful feet, and pain near my knee (platter fasciitis and IT band injuries) I decided to stop running and fix my problems once and for all. I developed a program after consulting a physiotherapist and after over 6 months of almost daily training it paid off.
I couldn’t have asked for much better conditions for race day – cold at start, clear skies and a generally flat course. My goal for this race was simply to finish without injury or pain, and it went exactly as planned. Slow pace but it was comfortable until the last 5k which required some mental gymnastics. Unfortunately I had my first bought of stomach issues forcing a 5+ minute pitstop at a normally I wouldn’t enter toilet.
Otherwise I didn’t experience the common lack of energy that occurs during the tail end of a long run. The whole race was fueled by fat and I wasn’t hungry after the race. Carb loading not required. Recovery time was quick.
Now that I know what is required for me to get strong and continue running faster and longer events, I’m looking forward to participating in other races. The challenge will be to try and pair down the often 3+ hours of training into something more manageable with my upcoming schedule.
In a long distance race, everyone gets tired. The winner is the runner who figures out where to put the tired, figures out how to store it away until after the race is over. Sure, he’s tired. Everyone is. That’s not the point. The point is to run.
I wrote this in a locally themed forum in response to some discussion about using machines or free weights for resistance training. As is often the case the person who posted the topic hadn’t wanted this discussion, but people wanted to educate her to the proper way to gain strength and form. As is also often the case my response didn’t directly address the topic at hand, was uninteresting, and was more suited to a personal blog post.
I think it’s great to do any exercise routine using whatever tools you feel comfortable with and/or have at your disposal. In terms of time and effect, I think most people I see in gyms would be better served with body weight training, but perhaps they like having a place to go and hang out.
I’m 50 and recovering from injuries due to over-training. I’m thin, “in-shape”, but certain areas of my body are far weaker than the others due to age and the effects of sitting at a desk for 20+ years. At the time of my injury one side of my body reportedly was stronger than the other – out of balance in physiotherapy parlance. I constructed my current training regime on the advice of my physiotherapist and consulting with coaches. I currently spend about 2 – 3 or more hours everyday training.
I spend the majority of this time running, followed very closely by body weight training, then flexibility and weight training.
When I started with weight training I focused entirely with machines. I wanted to take things slow and be cautious. Free weights bring in to play a whole range of muscles which I chose to focus first with simple body weight movements. Yoga moves strengthen stabilizing muscles far better than any machine I have at my disposal. Now as I have spent the past months focusing on technique I spend my time at the gym with the bar, or adding weight to BWM. When doing leg presses with a machine I was moving a tremendous amount of weight. With correct form I was getting a decent workout with little or no weight on the bar with squats. For me, I can instantly feel the difference. Doing a simple squat feels almost like a complete workout for me, and in many ways is the perfect exercise. I started working out at the same time as another group of people. They took it slow and supported each other. Their gains are impressive, with some of the women squatting serious weight. They look great.
I still use machines, one gym provides equipment for a decent hip abduction/adduction set, but most machines I find provide for completely unnatural movements. Natural movements are key to achieve my goals.
Researchers from John Moores University in the UK tested the effects of afternoon napping on sleep-deprived people. The subjects napped for half an hour just after lunch and then researchers measured their alertness. There have been numerous studies into the effects of power napping, but this one measured heart rates and reflexes as opposed to surveying participants. As per their hypothesis, alertness was significantly higher compared to the non-nappers.
An interesting TED talk which unfortunately has some outdated misguided conclusions about the hunter-gatherer life style. Many of our current dietary problems can be traced back to the agricultural revolution and our now over-reliance on industrial food.
Sleep plays an important role in the brain’s ability to consolidate learning when two new potentially competing tasks are learned in the same day, research at the University of Chicago demonstrates.
Other studies have shown that sleep consolidates learning for a new task. The new study, which measured starlings’ ability to recognize new songs, shows that learning a second task can undermine the performance of a previously learned task. But this study is the first to show that a good night’s sleep helps the brain retain both new memories.New research from the University of Chicago