Sure the winter isn't always the best time to run. We have less daylight, cold temperatures, and for me a pervasive laziness/ love affair with my couch and blankets. The Pittsburgh Marathon and summer race season is much closer than it seems at the present so here are a few ideas to kick your training into gear:
1. Get some reflective gear and winter running gear. If it isn't icy out you can still run in this cold weather. Once you spend the money on the gear you'll be less likely to back out of using it.
When testing new winter gear make sure to stay close to home or some place you can warm up if things aren't working out!
This past weekend I ran at North Park on both trails and road. It was 6 degrees with a negative windchill and I had started before sunrise. Here is how I ran safely in these conditions:
Gear check from the bottom up!
Feet: 1 pair of thin Pearl Izumi socks, 1 pair of wool Darn Tough socks, Brooks Cascadia shoes.
Legs: Moisture wicking underwear, insulated tights, Saucony Siberius pants (good and bulky, they cut the windchill down to nada) Torso: Nike Hyperwarm long sleeve (or similar insulated moisture-wicking base layer), 3/4 zip tech long sleeve , and an Asics vented jacket. Head: Fleece neck gaiter with moisture wicking hood, beanie cap, ninja face mask, snow goggles. The neck gaiter and mask came off after a few miles, but it's better to have it and not need it than vice versa. I also used a headlamp until after sunrise. Hands: Manzella wind-block mittens and handwarmers.
FYI: most handwarmers are good for 8-12 hours once activated, If you put them in a wind block mitten where there is no free oxygen access they will only last for about 2 hours.
Pack: I wore an Ultimate Direction PB Adventure vest which has plenty of room for extra dry clothes, water, and nutrition. Plus it is another layer on your back and can do wonders to help keep you warm.
Warm Tony is Happy Tony
Keeping your water in liquid form in these temps is no easy task. Some hopefully helpful hints:
Use an electrolyte beverage like Hammer Heed. The electrolytes (salts) lower the freezing temperature of water and can help keep your beverage from turning into a solid.
Using an extra pack of handwarmers to keep around your bottle(s). However, be warned! I did this using a Salamon soft flask the other day and the plastic was blackened. It did not melt, but it was discolored.
Always carry a few dollars with you. If your route takes you by a store you can warm up and get some liquid refreshment. Cell phone: For obvious safety reasons try and carry a phone. However, once the phone gets too cold it will shutdown. A friend shared a fix for this. A beer coozie! Put your phone in it and then keep it on an inside pocket. In a pinch I have placed my phone under my tights against my buttcheek to warm it back up enough to turn back on!
After 12 hard miles, 4 of which were at tempo effort on snow covered trails, I had a serving of Hammer Recoverite as I always do after a long run and then treated myself to some eats and hot coffee at the OTB Cafe. Breakfast tacos....oh you lovely little things. mmmmmmmm
2. If it is too icy or frigid out hit the treadmill and/or gym for some crosstraining. If you do not feel safe running in wintry conditions then don't. There are other ways to keep your training on track.
Though I am no fan of treadmill running it is a great option to stay on track. If the weather is too miserable to run in I'll head over to Planet Fitness for an hour or two of treadmiles and crosstraining.
In lieu of treadmill running I often opt to do the elliptical, arc trainer, stationary bike, and stairclimber which covers most of the leg muscles and top it off with some low rows / seated rows, and ab work. Hip abductor, adductor, and glute muscle machines are also among my favorites.
Lately, I have been lax in crosstraining and doing only 30 minutes worth per week. One of my goals is to increase that. If you want to run your best and reduce the chance of injury and good crosstraining regimen is worth it's weight in gold.
3. Friends! Get some crazy friends to go out there with you! Hardship is always more bearable with good company. Beyond bearable you might just find you are having fun!
Getting out there with Pittsburgh local running groups is always a good time. I run with the Steel City Road Runners, North Park Trail Runners, Elite Runners and the Runderful crew. Stop in your local running store to find out what groups are in your area and join in on the group run fun.
The end of January is here. We only have a couple more months of colder temperatures and soon after that it will be Marathon Day here in the Burgh! Keep your eyes on the prize and above all stay safe out there! Happy Training!
Also.....
I just got word that I was accepted as an ambassador for Hammer Nutrition! I couldn't be happier to be a part of the team whose products have treated me so well over the past couple years of training and racing!
Use my code: 255648 on your Hammer orders for 15% off!
This was peak week for Marshall Mangler training. This will be the last big week of training until next year. After the Mangler I will take some much needed rest and crosstraining time and begin to mentally prepare for the arduous training cycle ahead in 2016.
Wheeling
There is no shortage of reminders of a prosperous past
Tuesday, I worked on a site in West Virginia and due to downtime I had an extra long lunch and was able to squeeze 10 miles in along the Wheeling Heritage trail in an out and back. I was still a bit sore from Sunday's 21 miler, but I got it done and felt good doing so. The Wheeling Heritage trail is a little over 10 miles long and all asphalt. I started at mile zero and went out to 5 and back. The first 2 miles passed a snuff factory, the smell of their product filling the air. A short jaunt up the trail and one finds himself smack in the middle of a sewage treatment facility with the trail bisecting the property. After this was a scenic stretch in downtown Wheeling. This was the highlight of the first 5 miles of the trail and also had public restrooms and water fountains. I hope to explore the second half sometime and I hope it offers more.
All in all I'm just a runner in the wall
Wednesday I took a 2 1/2 mile run in Luna sandals around the roads near work. I have to say the sandals felt great. I ran gravel and grass on the sides of the road when possible and they seemed to handle all types of terrain well. I am looking forward to more runs in these "flip flops".
Thursday I ran 5 miles in Oakmont and Verona. I tested out the new Hulton Bridge. It works! I got over the river dry!
North Park
After a rest day Friday it was time to get real. Real real. Extra real with real realness in every bite. ahhh..you get it. I woke up at 2:40 AM, stumbled towards the espresso machine and turned it on. Soon I was out the door and driving to North Park. I arrived around 3:40 and managed to get 1 mile of road in before Lamar arrived to start our pre-dawn run. We began with the Orange loop around the golf course. A few miles in and I had to make like a bear does in the forest, more precisely that big, blue Charmin bear.
Trailrunning Tip of the Day: Always pack some TP!
We made it back to the cars right around 5:15 when we met Lori. This was Lori's second trail run and she had decided to come out into the forest in darkness and hoof it out for an hour or two with us! Brave girl. We ran the red-blue up to the Wisconsin Shelter. We took our time navigating the ankle twisting, rocky sections with care and crossed the road from Wisconsin to the Red trail and followed it back down to the road. Lori parted ways at that point with 6 or 7 trail miles under her belt before the sun had cared to rise. From here Lamar and I took the pipeline climb towards Pigeon Shelter and came back around to meet Lisa just as the sky was starting to show color.
From here we ran a complete loop of Red-Blue to Red along the Marshall Mangler course route. There were plenty of deer and the weather was beautiful for running. The trees were in full color and the trails were covered with the fallen hands of their brethren.
After reaching the cars Lamar and Lisa headed out and I put in 4 more miles at around a 9:30 pace. I was surprised to be able to hold that after such a long run. All said and done this training run was 26.2 miles in 5:45 with over 3400 feet of gain. Afterwards Tara and I met up with friends for an after noon at Phipps Conservatory and for Japanese/Korean at Oishii Bento in Oakland. So. Damn.Good.
Lisa gave me a pack of Ucan generation to try out. I will be picking up a pack or two for the mangler. In 26 miles I had a little under 100 calories of tailwind in my water, one pack of Ucan in water, and a few Honey Stinger chews. With so little I still felt surprisingly strong for the nearly 6 hours out there.
EQT 10 Miler
Most of the EQT Runderful Crew
Sunday arrived and I was up at 5 AM to get ready for the EQT 10 miler race. I hadn't planned on racing it after Saturday's huge run. Just getting out there and enjoying the morning with friends and getting my training miles in was the goal. My legs certainly were sore still.I donned my costume and drove down to Station Square to meet up with Lisa, my race partner, and the rest of the awesome SCRR and Runderful squad. Lisa was dressed as a nerd and I went as The Doctor, which arguably could be said a nerd too. I figured on trying to hold around a 10 pace, but likely ending up walking much of the race. As long as we could stay ahead of the 15:00 mark we were good as gold.
The gun went off and we began the small climb towards the West End Bridge. At mile 1 I was surprised to see we had a 9:30 pace and my legs were loosening up. In the back of my head was the thought that this would be the opportune time for a tempo run if my body was in good enough shape to safely pull it off. Aid Station 1 was a little after mile 2 and our awesome friends Suzanne (AKA Wonder Woman) and Lori were volunteering. Selfies and water and hugs were had. Mid-race hugs should be at every race!
We began picking up the pace dropping into the sub 9's and I felt good still. What the hell!? I asked Lisa what her course PR was. She said around a 8:24 pace. I looked at my garmin and crunched the numbers. I asked her if she wanted to go for a PR and said it was still possible in that we weren't too far off pace wise. We began modestly accelerating and I think it is safe to say neither of us really felt it too bad until maybe the last 2 miles. That said, we were not going to get Lisa a PR on that day and both of us could care less. We ran a much faster race than either had anticipated. Lisa recovering from the Chicago Marathon and me from a long training run.
All said and done we finished with a pace of 8:38 per mile. I don't know if it was the bow tie or the sonic screwdriver or maybe the fez, but it felt like a miracle in it's own small way.
At the finish volunteers were ushering us to keep moving after the finish line. I did not know until shortly after why. Lisa asked if I saw the guy being treated by medical personnel. I hadn't. She did. They were giving a man CPR. Unfortunately the end of this story is not a happy one.
My sincerest sympathies to the family and friends of Michael Kovacic.
If there is a lesson to be learned it is this: Life is short and one never knows how short it may be. Love those around you, care for yourself and others, and seize the day. Don't put off showing your love to the world because in the end that is what we leave behind. The care and love we bring to the world is what is immortal in us and it is the best we have to offer.
I was at work all day Friday and working the day before the race....well, let's just say productivity was down. By the time I got home and showered, threw the cooler in the car, and gassed up it was 6:30. By 8:30 I made it to Macedonia and met with Don and Gerry, my friends and crew team for the race. We dropped my car at Stanford House which was not only the finish line, but it was the place I had a room reserved for after the race, went over the plan, and tried to catch a little sleep.
Travel advice: avoid the Knight's Inn in Macedonia, Ohio. That was quite possibly the worst hotel room I have stayed at. On a positive I booked for one person, showed up with three, and they didn't upcharge. Gerry and I each took the two beds in the room and Zen master Don slept on the floor.
We woke up around 3 AM and were at the the starting line, Squire's Castle, by 4:30.
It was a cool morning, perfect for a long run. And can you beat starting a race at a castle?
Squire's Castle
We briefly met up with Monica, who was also running the 50 miler, and Sanchez, who would be crewing the 50 for her and then pacing a friend in the 100. These two had a long day and night ahead.
The race started promptly at 6:00 AM. The first 11.5 miles were on roads through Cleveland Metroparks, scenic countryside, and quaint neighborhoods with historical houses. There was an aid station around 6.7 miles in and one again at the end of the road section at Polo Fields.
The Polo Fields aid station marks the first point with crew access. Gerry came out to meet me as I approached. The guys had my soft flasks filled and on ice. We talked briefly and I took a Vespa that Lisa had given me earlier in the week and it was back onto the course.
Vespa......oh my does that stuff taste awful, but it really helped me out. It is a blend of amino acids that works to efficiently metabolize fats for use as energy and helps clear lactic acid buildup.
Bridle Trails
On from here it was 7.5 miles to the Harper Ridge aid station on bridle trails. Bridle trails are crushed gravel horse paths. Fairly wide and easy to run. At the aid station I pigged out on peanut butter sandwiches and filled my soft flasks back up. From this aid station it was only 3 more miles to Shadow Lake and to my crew.
On this stretch I met and ran a few miles with Miranda. This impressive young lady had run a few 50ks and had been on a running streak for a few years. She was hoping to be the youngest woman to complete a Burning River race at the age of 17. I don't know if she completed the race, but she is doing amazing things running and I am certain will continue to do so in the future. (Since writing this, I found out she did, in fact, finish and is hoping to run the 100 next year)
Over this stretch of the course I lost my buff. The buff had quickly become a favorite accessory in this race. I dunked it in every stream crossing and could wash the salt of my face, put it over my head and pin it down with a visor. It kept me cool and kept my bald head from frying! I was sad to have lost it. I was telling Gerry and Don this when Miranda was walking by and she gave me an extra bandana. So awesome!
From here it was onward towards the Egbert aid station. There were a few sections of road and sidewalk leading to the first substantial singletrack on the course. I walked some of the sidewalk and sent a message to my lovely Tara telling her things were going well and I was about halfway in. While not paying attention as I am wont to do, I walked right past the cut into the woods. Fortunately, one of the relay runners was there and caught me with a yell. As I came onto the trail I noticed she was limping bad. She said it was just an IT issue that she would make it to the next aid station just fine so I continued on. Finally hitting the singletrack I felt like a kid. Excited and happy to be in the forest and to not be dodging horse poop.
As I came into Egbert Gerry was there to meet me and I entirely blanked! I couldn't remember his name! Sorry, Gerry. Race brain is my excuse. This was mile 27 and I was starting to feel some wear, but overall I was in great shape both physically and timewise. I took extra time at this aid station to talk with Don and Gerry and to eat a little. Egbert had hard-boiled eggs, how appropriate. This was one of my favorite aid stations. It was in a shady grove with a nice cooling breeze, and there was a giant tub of ice water with sponges to give yourself a sponge bath. It's the little things that really matter and something so simple refreshed my body and mind.
I met so many awesome people along the road and trail of this race. Thank you Scott, Jenny, Kerwyn, Miranda, Brandon, and the many others whose names escape me. You are all great people and I am proud to call myself one of this ultra running community. It really is a community.
People help each other out in this running community and it is beautiful. I read on the BR facebook group about one man who stopped to help a woman. She was not doing well and he stayed with her until help arrived sacrificing his chance to complete the race. I hope the race comps him entry next year.
The generosity of spirit the volunteers showed was amazing. They were all kind and warm-hearted people. Without the kindness of volunteers, friends crewing, and the camaraderie of those beating dirt on the trail this race would not be possible, and even if it were possible it would not be so wonderful.
From the Egbert aid station at mile 27 it was a few more miles to the next station at Alexander Road which was about 50k in. I was tiring. I began slowing my pace and walking more. The name of the endurance game is constant forward progress. No matter the pace just keep moving. Besides, I may have been getting tired, but I was still loving every moment. Part of this section was on the Buckeye Trail singletrack with one hell of a good hill
climb. My leg locked up with muscle spasm shortly after the climb. A
few runners passing stopped to make sure I was okay and one offered salt
caps. I assured each of them in turn that I was okay and they carried on. After applying pressure and sitting on a tree branch to let tthe cramping subside I was good to slowly start moving again and move I did.
The Towpath
After some food and stocking up the water reserves at Alexander Road I made my way to Oak Grove. The six miles between points seemed to last forever! Most of it was on the towpath and it was at the hottest part of the day. The sun was beating down with little shade or breeze , but the change in grade and surface allowed me to pick up pace and gain some time that would help in the miles to come.
At the end of the towpath was a small train platform. And on that platform was the Holy Grail! Was I hallucinating? No. Actually it was a water fountain. I washed my bandana in the fountain and washed my face, had a good long draught of icy cool H20, and continued on refreshed.
By this point my feet were throbbing with each strike. I was very happy indeed to see the Oak Grove aid station at mile 38. With less than a half marathon to go I could mentally grasp the task at hand. Don, Gerry, and I talked while I relaxed and ate some food and had drink. I would be returning to the same aid station in roughly 4 more miles. A loop through some beautiful forest and river canyon made this one of my favorite trail portions of the race.
Knowing I would be back here soon I changed into a pair of Altra Olympus and plugged my charge brick into the phone. I have been running in 9-10 mm drop shoes and figured a 50 miler was no time to rely on zero drop shoes that I hadn't yet acclimated to. That said, the Olympus, with it's thick cushy footbed, was just what my aching feet needed. I wish I had put them on sooner. I briefly stopped by the Oak Grove aid station at mile 42 and resolved to get back out quickly and forge on towards the end.
Mile 42 is where the race really started for me both mentally and physically. After leaving Oak Grove I walked a few hundred yards until the path re-entered the woods. I had 8 miles left, but my Garmin was off by a few miles. I thought I was going out for 6 miles. Now two miles may not seem like a whole lot, but after 40 miles two miles was HUGE.
As I started to run again I felt that old familiar pain. My leg started to tense up and spasm. It was the same spot as earlier, but geting worse. I stopped and applied pressure. And then alternated between light stretches and more pressure until I was able to slowly start walking again.
The area that came next was the notorious Bog of Despair. It had mostly dried out and wasn't bad at all. Only small sections were not runnable. I managed to slip once and sink my right foot ankle deep into mud, but aside from that navigated the area fairly quick. The following miles were both beautiful and torturous. The hilly trail was aesthetically pleasing and something I would normally enjoy running very much. I walked most of it, running what little flats and downhill there was. The miles really were dragging. At some point the trail came out onto a small battered road. One of the locals had put their garden hose out. I can't really adequately tell you how grateful I was. I hosed my face off and bandana. I noticed someone in the driveway and bellowed a hearty thank you and received a wave back. Atthe end of this rutty road there was a old section that could have been called a road in it's former life. Passing by here we entered into overgrown singletrack that eventually let out into trails with a number of downed trees and roots to scramble over.
As I mentioned my Garmin was off by a few miles. I had been expecting to hit the final aid station for 30 minutes without ever reaching it. In ultra running I have heard it said that when you get tired of running then walk and when you get tired of walking then run. That had served me well most of the race, but I was now at a point where I was too tired to want to do either. Nothing was comfortable and I was thoroughly ready to be done, but I don't get to decide when the race is over so I kept going. Walking mostly, running a little when I could, and keeping vigilant on the time always. Eventually I did come to that last aid station and knew there was only 2.5 miles left. I ate some watermelon and had a drink and got out of there as quick as I could. The following mile was mostly flat, but through high grass and weeds loaded with bugs. Fortunately that area was passed quickly and I came out onto a road. A hundred yards later the course turned back onto a towpath and I could see Don a few hundred yards ahead. This was it! The last mile!
It was nice to run with Don after so many miles inside my own head. I say run, but it was mostly walking and talking. It was one hell of a day to be a runner and I felt in my element. The time in the forest, the people, the runners all made for a wonderful and memorable day. As I crossed the line and got my medal I could feel nothing but joy and contentment. Walking towards the food I heard Sanchez yell out and saw him walking towards me with arms open. I can hardly ever refuse the opportunity to be silly so I spread my arms wide and yelled "I Love....sleep!" and took a pratfall on my face. Apparently my body wasn't ready for joking that way and I hardly caught myself. The grass sure felt nice though.
95 out of 171 Overall
What started as a crazy idea ended in success and an incredible day I will never forget. Congratulations to all of you crazy folks who ran any distance at Burning River!
I am certain I have mixed some of the order of events up. I will try and update this as needed.
I had an amazing weekend at Burning River. The following morning I drove down to the 100 mile finish line and had a breakfast burrito and coffee while watching these amazing runners claim their hard won victory. Next year, I hope to be one of them.
I took a few video clips throughout the day describing what I was
feeling like at various points. The video quality did not translate well
from an iphone, but I present it here because....why not?
This week I ran 60 miles. My schedule called for 48. Up to this point I have observed and adhered to my training schedule with the piety of a monk. The results have been great thus far so why change the game?
At the start of the running week on Tuesday I was in Imperial for a certification test for work. The written exam was at 7:00 AM and the performance exam at 11:00. I knew I would have some time to kill and that the Bogg's Road trailhead for the Montour Run Trail was around 1 mile from the test location. I packed a running bag and some extra food. At 7:20 I had confidently completed the written portion of the exam. With 3 hours to kill I bumped my Wednesday tempo run up to Tuesday and decided to go for 10-12 miles (6 were planned) with the intention of trimming miles from the rest of the weekday runs.
During that run I remembered an article about high volume and high intensity training weeks. The thought kept coming back to me throughout my weekday runs (which I hadn't reduced mileage on.)
Friday, I found out I would need to go into work Saturday to stay ahead of the game. At that point, I decided to split my long run into 2. My schedule said 20 miles. I managed 15 that AM in the city. A few hours later I went out to the Montour Run Trail to finish up with 7 for a total of 22. It really amazed me how a short break re-energized me. I finished that run feeling fresh and all around great. All was going better than good so I figured I'd make it a high volume week. On Sunday I ran 7 miles of trail at Boyce Park and later that day ran 6 in Oakmont and Verona wrapping up the week at 60.5 miles. A weekly mileage PR for me by a long shot.
So what is the deal with a high volume week?
Studies of athletes training at high altitude compared to those training at sea level showed that high intensity and/or volume of workouts could yield just as much gains in VO2 max and strength as altitude training.
Increasing mileage by 40-50% for a week is a huge jump. Most sources recommend no more than a 10% mileage increase per week. The main risk, of course, is injury. If you are to incorporate a high volume week you need a strong base behind you and a good bit of rest in front of you.
What I learned
This week I surpassed my highest planned mileage week in this 24 week training cycle. First off, this builds confidence. I know I can handle those back to back long runs and high mileage weeks now. I no longer have that looming fear: How am I going to find the time and run that kind of load? I know how now AND I did it working 6 days a week 9+ hours a day.
I now understand the huge benefit in double sessions and plan to use them more.
I am seeing the benefits in running most of my training at easy effort, Z2 by heart rate zones.
These lessons are becoming internalized with each success. When it comes to distance running confidence is something learned over time as these successes amass. As it builds, things which seemed impossible become entirely attainable provided the hard work is put in.
The Aftermath
After this huge week I skipped crosstraining and took Monday as a rest day. Tuesday I went out and got 4 miles in. I felt a little sore, but not too bad. After that run a had a hell of a migraine and was run down. I took Wednesday and Thursday off. I have no issue with taking extra rest days when needed.It is all about the long game and being ready for the big races ahead.
On Wednesday I stopped at Elite Runners & Walkers in Robinson to get my packet for the Just a Short Run 30k. I talked with Matt Imhoff about the high volume week and afterwards. He felt that I would feel more like myself around 4 days out from the big week. That seems to be holding true. He also felt I would gain a good bit of strength from a week like that (though typically he wouldn't recommend it) and would come out all the stronger.
It is now Thursday. I foam rolled this AM. No soreness anywhere. I feel strong, but still a bit sleepy. I am looking to run 2 light miles to shake out tomorrow and then hit the 30k! I won't be racing the 30k. Just using it as a fun training run for the marathons and 50k ahead.
Happy running and training to all of you out there!
In this "So you want to run" we will talk about transitioning from a 5k to a 10k; What it takes and how to prepare.
Basically, the same slow build up for going from 0k to 5k is in play when preparing for a 10k. 10 kilometers is 6.21 miles. Though it may seem very far right now it is definitely achievable with a training plan and some good old fashioned persistence.
Plan your training time. I would suggest 3-4 days of running per week with one of those days reserved for the long run. As you might have guessed the long run should be longer than your usual runs. If you regularly run 2 miles then 3 or 4 miles would be a good starting point. Keep your pace slower than what you normally run. You really can't go too slow with a long run so keep it feeling easy. You should be able to easily have a conversation with someone at the long run pace. The ultimate goal here is to build up endurance and spend more time on your feet.
The long run has a number of benefits and is a staple of training for distance running. However, you don't need to be a half marathon runner or marathoner to benefit from the long run. The long run strengthens the heart and opens capillaries up. It increases the size and number of mitochondria, strengthens muscles and tendons, and helps bring your fast twitch muscles in to help in slow twitch tasks.
Fast twitch muscles are used in quick, intense efforts like sprinting. The slow twitch are your endurance muscles for long distance running. The long run will make you faster over short distances too! Start by doing the long run once every two weeks, but no more than once a week and reap the mental and physical benefits.
As you build up your miles training a good general rule of thumb is to add no more than 10% to your distance each week. If I run 10 miles this week the next week I would plan 11. If I ran 25 miles for the week the following week I can add roughly 2.5 miles or run 27-28 miles. This guideline will help keep you running and lessen the chance of over training injuries.
Cross Training
As you are increasing your distance now is a good time to implement some cross training. What is cross training? Simply put, it is exercising muscle groups that you do not use at all or do not use heavily when running. Cross training will help build a strong body and it will benefit your running tremendously. Additionally, it can help make you less prone to overuse injury.
What would happen if you took a Ferrari engine and dropped it into your old Ford Pinto? The power of the motor would likely tear a car like that apart! The body is the same. You may have legs of steel from running, but unless the support structure has strength then it is only a matter of time before you are sidelined from an injury.
Great cross training activities for runners include bicycling, swimming, elliptical, yoga, and core strengthening work. Weight training can help tremendously too.
When I started running I had a number of minor injuries. When I did, I immediately went to the internet and read up on strengthening the damaged muscle. As I increased my mileage from the 5k towards the 10k distance and beyond I had pulled a groin muscle on more than one occasion. So I went to Marshalls (great resource for affordable running clothes/gear) and got myself a thigh master for $10. I started using it a few times a week and within 2 weeks no more groin pain on longer runs. I'm glad to say it has been a very long time since I had that injury.
Change it up!
Another activity I can not say enough for is incorporating some trail running. Though it is not cross training in a strict sense running trails uses more muscles than road or track. Particularly it will strengthen your calves, Achilles tendon, and foot muscles. Also, trail running is easier on the feet in some ways. While it is tougher on the muscles and will make you stronger, the trail will be considerably softer than asphalt or concrete putting less impact stress on the bones. If the trail you select is very hilly be prepared to go much slower. A seasoned trail runner may cover 6 miles in an hour while us mere mortals may cover 3-4 miles in that time.
Changing up the terrain you run will make you stronger. Run some road, some trail, take a day at the track. There are a number of workouts to target speed, endurance, and strength. Runners World online is a great resource for information and workout ideas for the newbie and the pro alike.
For now we will stay focused on a simple plan to increase distance in preparation for your 10k.
Dreams + Action = Reality
I spent three summers working at a camp which functioned as a training program for high school aged mentors and as a mentoring program for elementary school aged at-risk youth. Two of those years were through Americorps, essentially the domestic Peace Corps. General Jones, USMC started the camp as a way to give back. He was a troubled kid and a person stepped in, mentored him, and set him on the right track. The General is a man full of sound, caring advice. One thing we learned and taught the kids was this simple formula: Dreams + Action = Reality. If you want something you have to take action. You have to create what you want.
A dream, a goal of yours is to run a 10k? Great! Make an action plan,a training plan and stick to it. Running is an exercise in perseverance and persistence. Here is a rough outline for how I went from 5k to 10k distances. No one plan will be the ideal for everyone so be flexible without sacrificing training.
Train
I mentioned above planning for 3-4 days of running per week. That is a good starting point. Is the long run necessary? In short, no. You can run a 10k without doing weekly or bi-monthly long runs. I prefer to do them and I take great enjoyment in tackling new distances. Just like training for the 5k start slow and if you are doing hard workouts (ie long runs, hill workouts, track speed repeats) make sure to sandwich your hard workouts between easy effort runs and/or rest days. Easy effort means a little faster than you run your long run. A pace you can speak a sentence or two while running before you get winded as opposed to the conversational pace of the long run. Every 3 weeks I put an active recovery week in. This just means stepping down mileage a little to let your body acclimate and rest.
Your schedule might look something like this:
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Rest
2 mi
CT
2 mi
Rest
3 mi
1 mi EZ
2
Rest
2 mi
Rest
2 mi
CT
or Rest
4 mi
1 mi EZ
3
Rest
2 mi
CT
1 mi
CT
or Rest
3 mi
1 mi EZ
4
Rest
3
mi
Rest
2 mi
CT
or Rest
4 mi
1 mi EZ
5
Rest
3 mi
CT
2 mi
CT
or Rest
4 mi
2 mi EZ
6
Rest
4 mi
CT
3 mi
CT or Rest
3 mi
2 mi EZ
7
Rest
3 mi
CT
3 mi
CT
or Rest
5 mi
2 mi EZ
8
Rest
3 mi
CT
2 mi
CT
or Rest
10k Race!
CT = crosstraining
The same race week and race day prep apply from the So You Want to Run a 5k post. Get out there and enjoy the race!
Sure the winter isn't always the best time to run. We have less daylight, cold temperatures, and for me a pervasive laziness/ love affair with my couch and blankets. The Pittsburgh Marathon and summer race season is much closer than it seems at the present so here are a few ideas to kick your training into gear:
