High School Runner Told to Take 2 Years Off!

"There was a crack in his heel, the podiatrist said, your plates are not fusing together, which was a fairly huge hairline fracture and he said to Pierce, you cannot continue running," Doreen said.

This was four years ago. He was told to take two years off and wasn't sure he'd ever be back at full speed again.   -Hawaiinewsnow.com

According to the article, high school runner Pierce Murphy from Hawaii  (15th in the Footlocker West Regional), was back running after just one month of rehab.   Murphy, a junior, has run 9:03 for 3,000 meters (milesplit.us). 

Should You Drink Extra Fluid 24 Hours Before a Marathon?

The first published finding regarded runners' sodium levels, which Mohseni said were found to be lower after the race in slower runners, who take longer to finish.  That means slower runners have more time to drink more water along the route, where volunteers are giving water out at every mile, Mohseni said.

Another aspect of the study focused on whether increased fluid intake in the 24 hours prior to a marathon affects the body. The answer is "no, in our race it did not," Mohseni said.  -jacksonville.com
 
Michael Mohseni is a Mayo Clinic emergency room physician involved in the Runner's Science program.
 
MY COMMENT:  Neither finding here is surprising, although very few marathoners, even at an elite level, are aware that chugging extra water for 24 hours prior to a race apparently has little or no effect on their race day performance (unless of course they are dehydrated to begin with).  Humans are not camels! 
 
Sherry Mahoney, Mayo Clinic Director of Nutrition, recommends about 4 swallows (or ounces) of liquid every 20 minutes.

Programmed To Run

Author Tom Miller is the guy who studied the effect of high intensity cycling on 10K performance.   In combination with mental training, his group of runners that performed cycling intervals once a week improved their average 10K time from 50.2 minutes to 44.4 minutes!  (from Programmed to Run-p 70)

MY COMMENT:  I've always enjoyed high intensity uphill cycling as a cross training workout once or twice a week. 

Aline Insoles

Aline offers a high tech insert for running and other sports.  According to their website (aline.com), "you get barefoot function IN your shoes...all of the positive benefits, none of the negative."

They go for $59.99, but if they solve your plantar fascitis or other foot problem, it's money well spent. 

Adam Goucher Update

So I’m pain free, and I also just feel stronger. Thanks to our strength program, my body feels more like it did when I was younger. Being pain free in itself is rejuvenating. To be able to go out on a run and enjoy it is something that I haven’t had for years. I feel good, and I’m pumped up about my workouts, and that’s going to translate into the next thing, which is races. -Adam Goucher (competitor.com)

Goucher, at one time considered America's greatest distance running talent, is now 35 years old and healthy with sights set on an Olympic marathon berth in 2012. I can't wait to see him get into some races and mix it up with the younger group of American runners. It's a bit of a stretch to think he'll make the US marathon team (I don't believe Goucher has ever run a marathon), but he does possess a ton of talent so don't count him out. I'd like to see his strength training routine!

For The Runner Who Has Everything- Prepair Crocs

Crocs now offers a line of recovery sandals and clogs designed specifically for wear following long runs or races

For more information on Prepair Crocs go to competitor.com.

A Runner on E-motion Rollers

Last week I got in my new E-Motion Rollers from Inside Ride. Needless to say, there is a learning curve for riding rollers, and while I haven't "danced" on the pedals yet like the guy in this video, I am slowing getting the hang of it (it took me about 10 minutes before I got the nerve to remove my hand from the wall!).



My heel continues to show improvement, and all of my running is basically now pain free (although I can still feel something there walking around during the day after sitting). I switched back over to Powerstep Inserts- I think overall they offer more protection than Heel Seats, (I will use those when I start doing easy strides). For now I am jogging an average of 40-45 minutes in the morning, swimming 1000 meters or so after work (that's when I get my anaerobic work), then I hop on the rollers for 20 minutes when I get home. After that I take Sumo, who has been waiting patiently, out for another 20 minute mile jog. "Mini" workouts.

I'll continue this progression and see how my foot responds to a gradual increase in distace before I set a long term goal.

Yoshihisa Hosaka - 2:38:12 at age 61!

A year after his 60+ world record of 2:36:30 at the 2009 Beppu-Oita Mainichi Marathon, Yoshihisa Hosaka did it again with a 2:38:12 world record for the 61 year old bracket at this year's Beppu-Oita on Feb. 7. -Japan Running News

Train for a Marathon and Earn College Credits

One surprising bit of information gleaned from the previous year's data was that the biggest predictor of marathon time was the students' two-mile time. "I would have thought weekly mileage was the best predictor," Lundstrom said. -thats fit.com

As for assignments and grading, students must design a fuel plan detailing what they will eat and drink, along with a mental plan that explains the "techniques and tools they'll use to get through the tough parts of the marathon." They will take a few quizzes and also be graded on attendance, but 40 percent of the grade rests on completing the Eau Claire Marathon in Wisconsin on May 2.

MY COMMENT: Chris Lundstrum (a 2:17 marathoner) is heading up this class at the U of Minnesota. While this is not the first marathon training program for college credit, this is the first time I've seen this much detail and data collection. I agree with Chris- I find it interesting that 2-mile time is a better predictor than weekly mileage of marathon performance.

Watch USA Cross Country Nationals Live!

Saturday, February 13, 2010
9:00 a.m. Erik Anderson Community 4 km
9:45 Masters Women's 8 km
10:45 Masters Men's 8 km
11:45 Junior Women's 6 km
12:30 p.m. Junior Men's 8 km
1:15 Open Women's 8 km
2:00 Open Men's 12 km
USA Track and Field

Flotrack will broadcast live from Spokane!

For more great track and field coverage Flotrack will also be at the Husky Classic run on the fast, over sized Dempsey Fieldhouse track at the U of Washington.

A Wild Mountain Bike Ride

Do you enjoy mountain biking to cross train from running? Watch this very intense 7 minute downhill ride. My question is did they ride up the mountain or take a lift?


Mondial Du VTT Descente de Venosc caméra embarquée
Uploaded by 103TuRtLe.

Sports Bras

It goes without saying that some women are at a distinct disadvantage when it comes to running. I was recently having a disucssing about fitness with a couple of ladies when the topic of sports bras just happened to come up.

As a result, I've added a new Women's Apparel category to my Running and Fitness Store.

As a sidenote, you can also check out KALYX Technologies . I was watching ABCs Shark Tank when owner and former pro golfer Kimberly Cayce made a pitch for her company. While she didn't get the Sharks to bite (they did not believe she could compete on a level with companies such as Nike), she did get a chance to expose her product line to millions of viewers.

Nature Video on Barefoot Running

Check out the Harvard evidence-based resource on Barefoot Running.



MY COMMENT: Conversion to a forefoot striker is not as easier as taking your shoes off, and is not for everybody. Note Vibrum, maker of the Five Finger Shoes, provided funding. Good move by the company!

Heel Pain Update

I just finished up my first 100% pain free run in several months! Last week I received two products that I wanted to try- the first to arrive were the Heel Seats

Unlike most traditional inserts, Heel Seats are designed to place small amount of pressure on the tissue under the heel rather than stopping pronation. According to Art Smuckler, inventor of Heel Seats, "I began experimenting with acupressure during exam after locating the heel pain. I asked each patient, once I applied acupressure, weather the pain was less, the same, or greater, and to my surprise, 90 percent of the time, it was less, much less. However, once finger pressure was released, no long term positive or negative effect on the pain was noted. Naturally, it was something to do with applied acupressure, and obviously, the key was the location of that pressure" -heelseats.com

Heel Seats use a product called KRATON to apply pressure on the heel. I am only doing slow jogging and am concerned about possible slippage at faster speeds, but other than that, they are comfortable.

A few days later I received a pair of Powerstep Inserts, and gave those a try. They are a good for pronation and support, and probably have also been helpful.

In a nutshell, I've been using both, and my heel pain, while not 100% cleared up (I still have some pain after prolonged sitting, especially after a morning run) appears to be improving. For now, I am leaning towards sticking with Heel Seats.

Racing Weight

“that the perfect weight is the weight you are the day you P.B. in your event,” referring to the time you achieve your personal best — or fastest — finish.
-Tom Fleming (Slimmer Doesn’t Always Mean Fitter)

Good NY Times article about balancing training, performance, and weight. Lighter is better, but only to a point.

Fleming is a former 2:12 marathoner who won at New York twice and was a top ten finisher at Boston 6 times.

Greg McMillan's Training Philosophy

We believe it is important to run fast on the track while preparing for a fast marathon, particularly for a young runner like Brett. (We've seen new US marathoners abandon the track once they get to the marathon and they seem to plateau quickly
-flotrack.org

MY COMMENT: Good interview with Greg McMillan- unlike Ritzenhein, not afraid or revealing his runners "secrets." His comment agrees with what I've been saying all along about Ryan Hall's lack of racing at shorter distances. It remains to be seen if Hall can pop another good marathon without showing any improvement in his track times.

Read Greg's 2009 recap - the future is looking bright in Flagstaff.

Chocolate Milk Beats Endurox and Gatorade!

Participants cycled 51% and 43% longer after ingesting cholocate milk)(32 ± 11 min) than after ingesting carbohydrate replacement drink (21 ± 8 min) or fluid replacement drink (23 ± 8 min). CM is an effective recovery aid after prolonged endurance exercise for subsequent exercise at low-moderate intensities. -Applied Physiology, Nutrition, and Metabolism

MY COMMENT: Subjects did better on a performance test (70% max effort to exhausion) 4 hours after an exhaustive, glycogen depletion ride. They were given the drinks at 0 and 2 hours following the depletion ride.

According to marsrefuel.com, 100 ml (3.4 oz) of Mars Refuel contains 77 calories, 3.1 grams of protein, 13.5 grams of carbohydrate, and 1.5 grams of fat. Chug the entire 300 ml bottle following an exhaustive workot and you get 231 calories, 9.3 grams of protein, 40.5 grams of carbohydrate, and 4.5 grams of fat.

Back in 2006, researchers also found that subjects were able to perform better 4 hours later using chocolate milk as a post exercise recovery drink (Chocolate Milk as a Post-Exercise Recovery Aid).

Maybe it's the fat!

Solinsky- 3:55 Opener!

Nike runner and former Badger from Stevens Point, WI opened up his 2010 season with an impressive 3:55.75 mile at the oversized indoor U. of Washington track. According to Chris, with the exception of 2 track workouts, all he's been doing is "base" distance work.

I recall back in my college days developing a huge distance base going into my last year preparing for the N.A.I.A marathon. Indoors, I managed to pick off 5th place in the 2- mile running 9:25 (very fast for me!)on nothing but distance work (OK I jumped in for a few 800s once a week but that was following a morning run and another 6-8 miles before practice).

One of our outdoor meets was Conference Relays, including a 4 x 1 mile, and somebody talked me into running a mile at UW- Eau Claire. I guess we must have been short-handed, because I was slow and never competed in such a short race in college. In what felt like a painful all out sprint I ran 4:30 to make the 4 man team, only to tie up and run a disappointing 4:35 relay leg when it counted.

Trust me when I say I was slow, but somehow I ran half way respectable off nothing but strength distance work. Not near Solinsky's level, but I know it doesn't take much speed to run a decent short race off huge volume and tempo. It will be interesting to see how he does this season- no secret Chris is on a mission to break 13 min for 5K, and he's off to a great start.

GEBRSELASSIE and TERGAT 10,000 METERS SIDNEY 2000.

Tergat is the former world record holder in the marathon and Geb is the current record holder. Watch this amazing footage and notice how their lead foot strikes the ground at a negative angle slightly behind the knee. What an impressive display of power!

60 Year Old Breaks 5 Minutes For One Mile

Accomplished jazz musician Nolan Shaheed, recently became the first 60 year old in history to break 5 minutes for the one mile run indoors (letsrun.com). Shaheed's time of 4:57.06 was faster than the current American outdoor record (4:58.2).

Nolan has been a dominant force in age group track and field middle distances for several years and has set multiple world records, including a 4:26.75 mile in the 50-54 age bracket. Check out this great interview in 2009 at runningtimes.com with this incredible athlete/musician.

"I realized that the harder I trained for running, the better I was on the trumpet, so I started training very hard and became an excellent musician, and before I knew it I was running very fast as well."

Even more amazing is his diet! Shaheed had just finished his annual one-month break from running. During that month, he ate only one meal every other day, fasting the days between. Now that he is back to training, he eats one meal a day, with no snacks the rest of the day, just water

Haile Gebrselassie Update

Geb’s next race is a half-marathon in New York in March, but he says he has no plans for his next marathon, apart from saying it will probably be in Europe. “I’ve no idea right now. Sometime after September. The Berlin course I like very much. But the big aim is to save my power ‘til London 2012. Until then, two marathons a year, or less. And keep my speed with 10k’s and half-marathons…. As long as I keep my shape”. -Pat Butcher's blog on marathon world record holder Hallie GGebrselassie,who is now 37 years old.

Is Ryan Hall, who never runs anything other than a marathon every 6 months and one or two half marathons, paying attention? In order to excel at the marathon distance, there is no doubt that sharpening speed at shorter distances is helpful, especially following a couple of sub-par races. I am curious why Ryan continues to ignore what other top marathoners such as Hallie do to remain on top. Hall's PR's are 13:16 for 5K and 28:07 for 10K, slow compared to his marathon PR of 2:06:17. (According to The McMillan Running Calculator, Hall's 2:06:17 translates to 26:55 for 10K and 12:57 5K.)

Ryan is a great runner, but until he or his coach figures out that you need to race and PR at shorter distances, it's very doubtful he'll compete with the best. I hope he proves me wrong.

I'd love to see Hall, Ritz, Tegenkamp, Solinsky, and the rest at the U.S. Cross Country National Championships.

Stretch Those Hip Flexors

picture from www.laurensfitness.com



Think about it- runners use their hip flexors every step of the way. Run enough, and over time those muscles get tighter and tighter, which not only shorten stride but also contribute to low back strain, because believe it or not, they insert on the spine. Think about it- where else could a muscle required to lift your leg up be attached?

On top of that, if you routinely sit all day long, your hip flexors are put into somewhat of a permanent "shortened" position.

Tight hip flexors are common among runners and become more of a problem the older we get. The good news is they can be easily stretched several times a day without going the gym!

I found this website called laurenfitness.com, that illustrates some great ways to stretch your hip flexors. Lauren is a personal trainer from Australia who also happens to play professional volleyball in Europe.

Thanks Lauren!

The New Honda Los Angeles Marathon-Stadium to Sea

Honda Motor has signed a three-year deal to become the first title sponsor in the 25-year history of the Los Angeles Marathon. Honda has been a presenting sponsor of the event since 1995. Financial terms were not disclosed.

The 25th anniversary running of the Honda Los Angeles Marathon is scheduled for March 25 on a newly reconfigured "Stadium to the Sea" race course will begin at Dodger Stadium and finish overlooking the Pacific Ocean near the Santa Monica Pier. -NYSportsJournalism.squarespace.com

LA Marathon Website

Training Programs Now Available on iPods!

As much as I discourage listening devices while running (except perhaps on a treadmill), there are lots of you out there that enjoy music and perhaps are looking for a more structured training plan. Check out personalrunningtrainer.com

Barefoot Running Gaining Popularity

Barefoot-runner Holtum has taken his footwear into his own hands. He makes running sandals out of utility floor mats from Home Depot, polypropylene rope and duct tape. Each pair, which resembles flip-flops with a heel binding, costs him about $2. -Jury still out on whether barefoot running trend is beneficial

Here is just a portion of a post on the topic by by Mark Plaatjes, former 2:08:59 marathoner, physical therapist, and co-founder of the Boulder Running Company. When a customer/patient walks into the store or clinic we ask them to take off their shoes and weight bear one foot at a time. If the longitudinal arch collapses and the navicular bone on the inside of the foot becomes prominent and moves medially toward the ground, no amount of strengthening is ever going to lift that navicular bone. The ligaments cannot support the bones in the normal alignment anymore. It would be irresponsible for me or any of the staff to recommend barefoot/minimalist shoes to these customers. We do have customers who have great mechanics and good foot structure and we certainly place them in the appropriate neutral/minimalist footwear. Our goal is to place the customer in the appropriate footwear and to correct any gait inefficiencies that they may have as well as not to fit them to a shoe that changes their gait.

MY COMMENT: Barefoot running sounds great, but it's not for everybody.