Ladder Workouts

Workout of the Week: Track Ladders Competitor Running

"-a ladder workout is an interval session where you either ascend or descend the time or distance—along with the pace—of each repetition. “Ladder workouts that start with shorter, faster intervals flood the legs with lactic acid and teach your body how to persist with fast running even though they are tired and heavy.
Descending ladder workouts that decrease in interval length throughout the workout—but increase in pace—teach your body how to change gears late in a session.” -Coach Sarah Crouch of Runners Connect.

MY COMMENT: As Coach Crouch points out, there are different reasons why you might start with shorter intervals as opposed to working your way down from longer segments. While I favor multiple repetitions run at the same distance, occasionally I will break it up with a ladder routine- working my way up to finish at a pace that simulates racing.

Last week I did the following: 16 x 100m with 20 sec recovery; 5 x .2 mile with 60 sec recovery; 2 mile run. https://www.strava.com/activities/2101475907

The Science Behind 80-20 Training- Lecture by Dr. Stephen Seiler

"Do 80% of your running at low intensity, and the remaining 20% at moderate to high intensity. The rest is details." -Robert Johnson, co-founder letsrun.com who wrote the forward to Matt Fitzgerald's popular 80/20 Running book. Run stronger and race faster by TRAINING SLOWER! Watch Dr. Seiler's presentation that discusses some of his research behind those details.

Fatalities in Running

A 42-year-old man has died after collapsing at the finish line of the London Marathon. The man, who has not been named, was given medical attention immediately after finishing the race, but was pronounced dead at hospital. Officials said that the news had left the event "tinged with sadness". One of the women’s elite runners, Mami Konneh Lahun from Sierra Leone, has disappeared after finishing the race in 20th place. -The Telegraph..................................................................... Dr. Jeff Bytomski, head medical team physician at Duke University, said medical problems usually rise toward the end of the half-marathon. In news reports of deaths at races, most are said to occur near the finish line. Bytomski said they may experience an adrenaline rush in the excitement of the race and decide to sprint in -Stonehearth News ...................................................................................... MY COMMENT: No, I am not convinced adrenalin has anything to do with these deaths. I'll keep checking for follow-up stories.

Lower Extremity Changes with Minimalist Shoes!

These results were seen and described by many in the barefoot running community and now we are exponentially increasing numbers as runners are switching to minimalist type shoes. This is just one documented example of many with photographic evidence that I have seen in my practice. Why is this so significant? Because this is proof that running in a minimalist shoe can strengthen intrinsic foot musculature which can then change the shape of the foot and arch over time. I hope to soon have more similar objective results published!! Dr. Nick's Running Blog MY COMMENT: Not surprised by this but fascinating!

To Stretch or Not?

Good summary by Dr Greg Wells.

Meb Keflezighi's Gym Workout

1. KICKING TOE TOUCHES, SIDE LEG SWINGS, STANDING KNEE RAISES: Keflezighi begins his workouts with some dynamic standing exercises that hit the hip flexors, hip extensors, adductors and abductors.

2. BICYCLES AND SCISSORS: Lying on his back with his hips elevated (his hands supporting his lower back), Keflezighi completes a series of exercises including bicycles, scissors, and touching his feet to the ground behind his head.

3. SUPERMANS: Lying face down, lifts legs off the ground, alternating right leg/left arm raised and left leg/right arm raised; rolls side to side.

4. PUSH-UPS: Completes sets of full push-ups multiple times throughout workout.

5. PLANKS: Multiple positions: On elbows facing down, on elbows or straight arms facing up (reverse planks), alternates bent knees toward chest from reverse plank position, on side with and without leg lifts.

6. CRUNCHES: Multiple styles: Regular, crossover (oblique), Russian twist holding medicine ball (sits with feet on the floor, knees bent holding ball in front, leans back 45 degrees and twists side to side from the waist).

7. PIKE SIT-UPS: Extends arms above head while lying on floor, legs straight, facing up. Lifts legs and arms simultaneously, hands reaching to touch feet. Slowly lowers arms and legs to starting position.

-Runners World

The Frutarian Diet May Improve Your Running!

I ran my first marathon when I was 18 years old. I ran it in 2:52 and qualified for the Boston Marathon, where I ran a 2:47. For literally the next 10 years I could never run faster than a 2:45 marathon. No matter what my training, I had completely plateaued in my performance. I adopted the Frutarian diet in early January 2008. In late February, I ran the Napa Valley Marathon in 2:34.07, finishing second overall. I have subsequently run 8 marathons under 2:40 in the last 28 months (since 1/08), with my current best time of 2:30.59 (5:45 per mile) in the 2009 Palm Beach Marathon, placing 2nd overall. I’ve lowered my half marathon to 1:10 and my 10k to 32 minutes. Before adopting Fruitarian diet, my best half marathon time was 1:17. -The Frutarian.com MY COMMENT: I am going to eat more fruit, but not giving up beer and the occasional steak.

Jump or Skip to Improve Your Running

if you could reduce the contact time of the foot on the ground on each step by 15/1000 of a second, you can make an eight minute improvement on a marathon... and you can do that so easily by exercises like jumping and skipping -running coach Guy Ogden in The science of running fast

First 5K in Over a Year!

I'm not even going to bother searching for the last time I did a 5K, but pretty sure it was more than a year ago. Of course when MWR puts on a race, expect anything but an accurate course. This one measured out at 2.8 miles. I was hoping that I could maintain 6 min pace, and that is exactly what I was able to do- finishing up in 16:54. Pretty sure that I could hold that another flat mile, but any hint of an incline and forget it. Using the Runners World Age Graded Calculator, my 85.95% age graded score (AGE GROUP WORLD RECORD/ACTUAL TIME)is about as high as I have ever recorded, predicting a 15:01 (finish time adjusted to that of an open division participant). The good news is that I know I can run faster, and my knee isn't giving me much trouble lately.

Pre Cooling Improves Hot Weather Running

Confirmation out of Germany that pre-cooling is an effective strategy when racing in warm, humid conditions. "...pre-cooling can effectively enhance endurance performance, particularly in hot environments, whereas sprint exercise is barely affected. In particular, well trained athletes may benefit in a typical competition setting with practical and relevant effects. With respect to feasibility, cold drinks, cooling packs and cooling vests can be regarded as best-practice methods." -Pre-Cooling and Sports Performance: A Meta-Analytical Review

Running Makes Kids Smarter!

Watch A physical education on PBS. See more from Need to Know.

Brain Rhythm Associated With Learning Also Linked to Running Speed

Rhythms in the brain that are associated with learning become stronger as the body moves faster, UCLA neurophysicists report in a new study.
-sciencedaily.com


The experiment was performed by measuring electrical signals from hundreds of neurons using microwires 20 times thinner than a human hair, Mehta said. Nearly a hundred gigabytes of data was collected every day, enough to fill the Library of Congress every two months.

Analysis of this vast and complex data yielded an unexpected result: The gamma rhythm, a fast signal that occurs while concentrating or learning, gradually grew stronger as the mice moved faster.

MY COMMENT: OK let me try to get this one straight. "This research provides an interesting link between the world of learning and the world of speed".

Does this mean we learn faster during a hard interval sessions? I just wonder if those mice could learn any faster while listening to an iPod when they run.

Ankles Generate More Power Than Hips When Humans Run

Changing from walking to running resulted in a significant ( p=0.02) shift in power production from the hip to the ankle -Sportsmedicine first-of-kind study: hips are for walking, ankles for running: NC State’s Human PoWeR (Physiology of Wearable Robotics) Lab

MY COMMENT: Not sure I understand the implications here other than maybe runners could benefit by focusing on strength exercises below the knees- calf, and foot dorsi-flexion.

Distance Running Tip: Dynamic Warm-up at Runnersworld.com

Give your hips more range of motion with this excellent dynamic warm-up at runnersworld.com. I could use more of these!

Compression Socks Update

•Higher VO2 levels!

•Faster Muscle Recovery!

•Less Muscle Fatigue!

•Reduced Muscle Swelling!

•Protection against cramps, strains, or sprains in the lower leg!

source: oxysox.com

Too good to be true? Maybe not. Running performance at the anaerobic (minimum lactate + 1.5 mmolxL) threshold (14.11 vs. 13.90 kmxh, ES: 0.22) and aerobic (minimum lactate + 0.5 mmolxL) thresholds (13.02 vs. 12.74 kmxh, ES: 0.28) was significantly higher using compression stockings. Therefore, stockings with constant compression in the area of the calf muscle significantly improved running performance at different metabolic thresholds. -Effect of compression stockings on running performance in men runners, J Strength, Cond Res, 2009, Jan; 23(1): 101-105

Not everybody agrees. Confirming research on compression socks from 2007, a study done at the University of Indiana found no change in performance, however they did not look at recovery following hard, long exercise ( IU studies raise questions about compression garment hype).

Granted, there appears to be some differences in technology among the different brands, and there may be something to enhanced recovery, but more studies are needed to clarify the benefits of wearing compression socks.

Newton Running Shoes

These shoes are very tempting, despite the price tag ($155 for racing). Check out a review of a study (and much more!) from highlights of the recent American College of Sports Medicine annual conference. I wonder about durability.

Running shoes with special "actuator lugs" (Google it) improved running economy by 1.0% in 12 elite distance runners, with a P value that represents 99% confidence limits of ±0.9% [2624]. The authors confused error of measurement with smallest effects and uncertainty in the outcome, so were not as optimistic as they should have been. The effect should translate into an improvement in running speed of 1%, which for a top runner represents a small-moderate benefit (a couple of extra medals every 10 races). -sportsci.org

Spirulina Found to Enhance Endurance

Subjects that took a daily 6 g dose of spirulina for 4 weeks were found to perform better than runners who took a placebo. The test involved running for 2 hours at 70%-75% intensity, followed by a run to exhausion at 95% max. The runners taking the spirulina supplement were able to run longer during the 95% trial(2.05 min vs 2.7 min). Fat oxidation was 10.9% higher on the spirulina trial. Ergogenic and antioxidant effects of spirulina supplementation in humans.

MY COMMENT: I need to burn all the fat I can- worth a try! Spirulina is a blue green algae containing "an unusually high amount of protein, between 55% and 77% by dry weight". It also is a significant source of other nutrients linked to good health including DHA and EPA, those healthy omega-3 fatty acids found in fish. Great information on spirulina at wikipedia.org.

Note: According to wikipedia, "Spirulina contains phenylalanine, which should be avoided by people who have the metabolic disorder phenylketonuria, where the body cannot metabolize this amino acid and it builds up in the brain causing damage."

Your local health food store or GNC will carry spirulina, or order right here!

Looking to Give Your Running a Boost- Try Hop Scotch!

What struck me as an adult version of hop-scotch kicked my butt, and hamstrings, and quads. -Milwaukee Journal reported Tom Held, who is undergoing a high intensity sports performance program at Froedert & Medical College of Wisconsin Sports Medicine Center.

It looks like this program, with heavy emphasis on plyometrics and core strength, is a killer if you are not used to it.

In more technical terms: “As for all of the ‘hop-scotch,’ this is a proven method that helps to activate your muscles’ stretching (and) shortening cycle, and thus resulting in your being able to run faster -Off the Couch by Tom Held

Nicotine Patch Found to Boost Endurance

Ten out of 12 subjects cycled for longer with NIC administration, and this resulted in a significant 17 ± 7% improvement in performance (P < 0.05). No differences were observed for perceived exertion, heart rate or ventilation. There were no differences in concentrations of plasma glucose, lactate or circulating fatty acids. In the absence of any effect on peripheral markers, we conclude that nicotine prolongs endurance by a central mechanism. -Experimental Physiology

MY COMMENT: I wish I'd taken a look at nicotine and exercise as a grad student masters thesis. I just spent a couple of hours researching the negative effects of smoking on running when I stumbled onto this study. Apparently nicotine increases sweat response at the same time it increases production of vasopressin, an anti-diuretic hormone. In other words, you produce less urine. That could be beneficial to marathon runners.

Nicotine was found to increase vasopressin secretion by all three routes of administration -J of Physiology


Slapping on a 7 mg patch sounds easy, but may not be for everyone.

"All subjects commented on the ‘side-effects’ they experienced overnight after applying the nicotine patch; these included increased heart rate and reduced appetite, headaches and nausea, restless sleep and vivid/bizarre dreams and feelings of having a hangover when they arrived for testing; most subjects reported that these symptoms disappeared once they started exercising"

Heel Pain Update- Run or Lay-Off?

Two weeks I "ran" 30 very easy miles without too much trouble. Last Sunday I decided to test my heel a little and pushed it to 7 miles in 2 runs. On Wed I replaced the usual jog with 20 minutes of almost normal pace x 100 meters, jogging back and going again. While I ran pain free, both of those workouts seemed to flare up my heel pain more than usual later in the day.

Today is Sat and my foot is feeling OK so I did a slow 5 miles on frozen dirt, taking nearly an hour. I didn't notice any discomfort at all until I was 4 miles in.

I've come to the conclusion that to beat this I need to be more focused on treatments such as ice and stretching. I'm staying away from the jump rope (any ballistic trauma like that is not a good idea) and anything fast. I'm also ordering some different inserts (Powerstep Original).

I've been using Superfeet, but I am becoming more convinced that I need additional cushion and slight elevation to relieve stress on a heel spur (I had an x-ray on my left foot in 2002- rereading that radiology report revealed "a prominent plantar calcaneal spur."). I've had no recent symptoms in the left, but suspect I may have that same condition on my right foot as well.

Recently I inserted some slim heel pads with the Superfeet, and while it may be my imagination, I think I've noticed a difference. I'm icing, stretching, and have quit rolling the golf ball under the sore spot. I'll also refrain from any runs beyond 4 miles.

Call me stupid, but I'm determined to beat this without a total layoff from running.

Additional information and reviews on Powerstep here:

www.powersteps.com/
www:heelspurs.com