"I found a guy laying on the ground and not doing well," Barahona said. "He was blue. He was trying to breathe, but he wasn't breathing effectively. I rolled him over and checked for his pulse. He didn't have a pulse."
If you have not heard by now, former running great Alberto Salzar suffered a heart attack on June 30th. Still lean and fit running about 30 miles a week at 48 years of age, it would seem highly unlikely that he could have heart disesae.
This is not the first time that Alberto has experienced a life-threatening problem. Back in 1978, he collapsed at the finish line of the Falmouth Road Race with a core body temperature measured at 107 degrees F and given last rites. In 1982 was the "Dual in the Sun" with Dick Beardsley at the Boston Marathon. He edged Beardlsey for the win, but was taken to the hosptial immediately following the race for 6 liters of intraveneously fluid. Alberto is now a successful distance running coach heading up the NIKE Oregon Project in Portland.
We do not know about other coronary risk factors such as high blood pressure and cholesterol, but certainly he did not smoke. He probably could be classified as a Type A personality, but most significant is the fact that both grandfathers had heart disease. Sometimes that is all it takes.
Thankfully, and lucky for Alberto, he survived again, but not without help. A local ER physician along with a former combat medic were able to perform CPR until the EMTs arrived, who jolted Salazar 4 times with a defibrillator before establishing a normal heart beat.
He was back coaching 9 days later.
Thursday, July 12, 2007
Saturday, July 7, 2007
Ibuprofen found to increase oxidative stress in runners
Ibuprofen has also been found to increase oxidative stress in ultra-runners, according to this study published in Medicine & Science in Sports & Exercise. Higher oxidative stress undoubtedly translates into fatigue, greater tear-down, and longer recovery.
Wednesday, July 4, 2007
Ibuprofen- Friend or Foe?
The other day I was chatting with a new young friend with a passion for running- turns out he also played high school basketball and happened to ask me what I knew about ibuprofen. It seems it was common practice for his teammates to pop 800 mg before games and who knows how much after.
The practice of taking over the counter anti-inflammatories is not uncommon among high school athletes. One survey found 75% of high school football players used them.
Since it was approved by the FDA as an over-the-counter drug in 1984, ibuprofen has been thought of as a harmless yet effective way to relieve pain related to such maladies as arthritis, joint pain, toothache, headache, sports injury, fever, or general muscle pain due to overuse. In the military, ibuprofen has been standard issue for years in first aid kits and used extensively by soldiers hoping to ward off the inevitable muscle soreness following a long march or “hump” (hence the nickname “grunt candy”).
Ibuprofen can be your friend and is considered safe and effective if taken for a few days at a time or as prescribed by your doctor. When using over-the-counter ibuprofen such as Motrin, take exactly as recommended on the container. The maximum dose for over-the-counter ibuprofen is no more than 1200 mg in one 24 hour period (one or two 200 mg tablets taken every 4-6 hours).
Professional athletes, once notorious for popping ibuprofen and other pain killers like candy, nowadays are wary since two of their own, Sean Elliot of the San Antonio Spurs and Alonzo Mourning of the Miami Heat, underwent kidney transplants. Mourning is convinced that his kidneys were damaged by years of taking non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen. According to this article, another athlete, former Seattle Seahawk football player Kenny Easley, thinks he lost a kidney because during one stretch in his playing days he took up to 32 ibuprofen tablets a day.
The National Kidney Foundation estimates that 10% of kidney failures are due to "substantial overuse of NSAIDS." While doctors and the Kidney Foundation both maintain that there is no established link between the kidney condition afflicting Mourning and Elliot, called focal segmental sclerosis, and use of anti-inflammatory drugs, players around the league remain unconvinced.
Since it is sold as an over-the-counter drug without a prescription, ibuprofen is generally thought of as safe. However, when taken under extreme conditions that may promote dehydration, in excess, or for long periods of time, it can cause health problems.
NSAIDs work by inhibiting prostaglandin, a hormone that plays a role in sensing pain, controlling fever and inflammation. It also regulates blood flow to the kidneys. During exercise, it becomes vitally important that the kidneys receive adequate blood and oxygen in order to continue normal function. As dehydration levels rise, such as during exercise, ibuprofen becomes more concentrated, potentially reaching toxic levels.
Some general rules on taking ibuprofen are:
1. Do not take ibuprofen before, during, or shortly after lengthy endurance exercise, especially when there is potential for dehydration.
2. Take ibuprofen with a full glass of water or milk, ideally with meals to avoid stomach irritation.
3. Do not take with alcohol.
4. Don’t take in combination with other medicines, supplements, or herbal products without first consulting with your physician or pharmacist.
5. Avoid if you have a history of any reaction or allergy from another anti-inflammatory medication.
6. Discontinue use immediately if you notice any of the following symptoms: urine that is cloudy or bloody, pain or burning in the stomach, diarrhea or black tarry stools, severe nausea, indigestion or heartburn, vomiting blood.
7. Do not use if you are pregnant or breast-feeding.
8. Talk to your doctor first if you have high blood pressure, liver or kidney disease, heart failure, ulcers or other stomach problems.
(c) Dave Elger 2007 All rights reserved.
The practice of taking over the counter anti-inflammatories is not uncommon among high school athletes. One survey found 75% of high school football players used them.
Since it was approved by the FDA as an over-the-counter drug in 1984, ibuprofen has been thought of as a harmless yet effective way to relieve pain related to such maladies as arthritis, joint pain, toothache, headache, sports injury, fever, or general muscle pain due to overuse. In the military, ibuprofen has been standard issue for years in first aid kits and used extensively by soldiers hoping to ward off the inevitable muscle soreness following a long march or “hump” (hence the nickname “grunt candy”).
Ibuprofen can be your friend and is considered safe and effective if taken for a few days at a time or as prescribed by your doctor. When using over-the-counter ibuprofen such as Motrin, take exactly as recommended on the container. The maximum dose for over-the-counter ibuprofen is no more than 1200 mg in one 24 hour period (one or two 200 mg tablets taken every 4-6 hours).
Professional athletes, once notorious for popping ibuprofen and other pain killers like candy, nowadays are wary since two of their own, Sean Elliot of the San Antonio Spurs and Alonzo Mourning of the Miami Heat, underwent kidney transplants. Mourning is convinced that his kidneys were damaged by years of taking non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen. According to this article, another athlete, former Seattle Seahawk football player Kenny Easley, thinks he lost a kidney because during one stretch in his playing days he took up to 32 ibuprofen tablets a day.
The National Kidney Foundation estimates that 10% of kidney failures are due to "substantial overuse of NSAIDS." While doctors and the Kidney Foundation both maintain that there is no established link between the kidney condition afflicting Mourning and Elliot, called focal segmental sclerosis, and use of anti-inflammatory drugs, players around the league remain unconvinced.
Since it is sold as an over-the-counter drug without a prescription, ibuprofen is generally thought of as safe. However, when taken under extreme conditions that may promote dehydration, in excess, or for long periods of time, it can cause health problems.
NSAIDs work by inhibiting prostaglandin, a hormone that plays a role in sensing pain, controlling fever and inflammation. It also regulates blood flow to the kidneys. During exercise, it becomes vitally important that the kidneys receive adequate blood and oxygen in order to continue normal function. As dehydration levels rise, such as during exercise, ibuprofen becomes more concentrated, potentially reaching toxic levels.
Some general rules on taking ibuprofen are:
1. Do not take ibuprofen before, during, or shortly after lengthy endurance exercise, especially when there is potential for dehydration.
2. Take ibuprofen with a full glass of water or milk, ideally with meals to avoid stomach irritation.
3. Do not take with alcohol.
4. Don’t take in combination with other medicines, supplements, or herbal products without first consulting with your physician or pharmacist.
5. Avoid if you have a history of any reaction or allergy from another anti-inflammatory medication.
6. Discontinue use immediately if you notice any of the following symptoms: urine that is cloudy or bloody, pain or burning in the stomach, diarrhea or black tarry stools, severe nausea, indigestion or heartburn, vomiting blood.
7. Do not use if you are pregnant or breast-feeding.
8. Talk to your doctor first if you have high blood pressure, liver or kidney disease, heart failure, ulcers or other stomach problems.
(c) Dave Elger 2007 All rights reserved.
Alter-G
How would you like to run like you normally do but carry less weight? That is exactly the concept behind Alter-G, Inc. The G-trainer allows you to train using your normal gait but is able to reduce your body weight from 3 to 80 percent! Pretty interesting concept for those few who have access to this technology.
Thursday, June 28, 2007
How to Break 18 min for 3 miles
"I had a question. As you know, I am a Marine and our fitness test requires a 3 mile run in 18 min. I want to improve my current time. With all you years of experience, I thought to get some tips to reach a targeted time, who would be better then to ask you.
What would you suggest? How do you improve your running time on a set distance?"
Assuming that you are already doing some consistent training, I refer back to the May article I posted on interval training.
The following is a sample 6 week progression that you could use leading to a sub 18 minute 3 mile target:
Week 1: 6 x 400 in 85-87 sec 2 min rest
Week 2: 6 x 400 in 85-87 sec 90 sec rest
Week 3: 8 x 400 in 82-85 sec 2 min rest
Week 4: 8 x 400 in 82-85 90 sec rest
Week 5: 4 x 800 in 2:50-2:52 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 80-82 sec 2 min rest
Interval workouts are generally run during the middle of a week, however you could do them on a weekend if you are not racing. As you become more comfortable with this type of training and your 3 mile test is about 4 weeks out, you can also add another tempo run on the weekend. Use it as a race simulation- go for 1 mile at your 6 min goal pace, rest 5 min, then repeat.
Another option would be a 1.5 mile time trial- bringing that time down should translate to a faster 3 mile. I've found that a 1.5 mile time trial is a great way to simulate racing a 5K - you are exposed to a fast pace and the same type of fatigue you'll experience running a 5K but the shorter distance is much easier to handle. Three or 4 of these before your test will make a big difference.
Remember, you need to be fresh going into these tempo and interval workouts- nothing too long the day before.
Finally, for additional strength you can slow increase one run per week so that you are going 60 min or longer. Run these at an easy pace- you are building resistance to fatigue and not speed.
This gives you 3 key workouts per week to focus on- 1 interval session, one tempo session, and one easier, longer session. Give it some time and let me know how you are doing!
(c) Dave Elger 2007 All rights reserved
What would you suggest? How do you improve your running time on a set distance?"
Assuming that you are already doing some consistent training, I refer back to the May article I posted on interval training.
The following is a sample 6 week progression that you could use leading to a sub 18 minute 3 mile target:
Week 1: 6 x 400 in 85-87 sec 2 min rest
Week 2: 6 x 400 in 85-87 sec 90 sec rest
Week 3: 8 x 400 in 82-85 sec 2 min rest
Week 4: 8 x 400 in 82-85 90 sec rest
Week 5: 4 x 800 in 2:50-2:52 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 80-82 sec 2 min rest
Interval workouts are generally run during the middle of a week, however you could do them on a weekend if you are not racing. As you become more comfortable with this type of training and your 3 mile test is about 4 weeks out, you can also add another tempo run on the weekend. Use it as a race simulation- go for 1 mile at your 6 min goal pace, rest 5 min, then repeat.
Another option would be a 1.5 mile time trial- bringing that time down should translate to a faster 3 mile. I've found that a 1.5 mile time trial is a great way to simulate racing a 5K - you are exposed to a fast pace and the same type of fatigue you'll experience running a 5K but the shorter distance is much easier to handle. Three or 4 of these before your test will make a big difference.
Remember, you need to be fresh going into these tempo and interval workouts- nothing too long the day before.
Finally, for additional strength you can slow increase one run per week so that you are going 60 min or longer. Run these at an easy pace- you are building resistance to fatigue and not speed.
This gives you 3 key workouts per week to focus on- 1 interval session, one tempo session, and one easier, longer session. Give it some time and let me know how you are doing!
(c) Dave Elger 2007 All rights reserved
Monday, June 25, 2007
Are You Addicted to Running?
"It was not easy but once you start it is very difficult to stop. I always have a goal to do something. That way I keep running. It's an addiction to winning. But it's also an addiction to run - it is like a drug. If I'm not sweating I don't feel good."
- Haile Gebrselassie - Olympic Champion and former world record holder
How do you know if you are addicted to running? According to this column published on the McAlister Psychology Dept. website, you must exhibit 3 of the following criteria in order to be considered dependent:
1. Increased Tolerence: You must run longer or faster to produce the same effects
2. Withdrawl: You are grumpy if you do not get to run.
3. You run long or hard on planned easy days. Tapering is very difficult.
4. Your running takes priority over work, social life, and other recreational activites.
5. You continue to run despite injury and potential further harm.
Guilty as charged!
(c) Dave Elger, All rights reserved 2007
- Haile Gebrselassie - Olympic Champion and former world record holder
How do you know if you are addicted to running? According to this column published on the McAlister Psychology Dept. website, you must exhibit 3 of the following criteria in order to be considered dependent:
1. Increased Tolerence: You must run longer or faster to produce the same effects
2. Withdrawl: You are grumpy if you do not get to run.
3. You run long or hard on planned easy days. Tapering is very difficult.
4. Your running takes priority over work, social life, and other recreational activites.
5. You continue to run despite injury and potential further harm.
Guilty as charged!
(c) Dave Elger, All rights reserved 2007
Tuesday, June 19, 2007
Don't Get Carried Away with Exercise Props
One of my pet peeves these days is the number of new fangled ways to exercise. One perfect example is found here- Alternating Chest Press on the Ball.
I understand the concept; you are required to recruit some additional muscles for balance, and so on.
The bottom line for most people is to optimize their time strength training- maximize the benefits in the least amount of time. Fooling around with dumbells on an exercise ball to me is counterproductive- you are going to have a much more difficult time fatiguing those muscles if you have to focus on balance at the same time you are performing a strength exercise. Your weight will also have to be lighter relative to when you do this exercise on a bench.
The PushUpPowerRack is an example of one exercise prop that can help you maximize the efficiency of your workout- 10 repetitions at each grip with no fooling around will fatigue those muscles in no time, with no worries about position on the ball, balance, or which dumbells to use. As I mentioned earlier, you do achieve secondary benefits by recruiting several other muscle groups at the same time.
The bottom line is this- if you cannot work your muscles to fatigue with the prop that you are using in 15-20 reps, , then you are not maximizing the benefits of your workout. Bringing it too many other factors to worry about is inefficient and time consuming.
(c) Dave Elger 2007 All rights reserved
I understand the concept; you are required to recruit some additional muscles for balance, and so on.
The bottom line for most people is to optimize their time strength training- maximize the benefits in the least amount of time. Fooling around with dumbells on an exercise ball to me is counterproductive- you are going to have a much more difficult time fatiguing those muscles if you have to focus on balance at the same time you are performing a strength exercise. Your weight will also have to be lighter relative to when you do this exercise on a bench.
The PushUpPowerRack is an example of one exercise prop that can help you maximize the efficiency of your workout- 10 repetitions at each grip with no fooling around will fatigue those muscles in no time, with no worries about position on the ball, balance, or which dumbells to use. As I mentioned earlier, you do achieve secondary benefits by recruiting several other muscle groups at the same time.
The bottom line is this- if you cannot work your muscles to fatigue with the prop that you are using in 15-20 reps, , then you are not maximizing the benefits of your workout. Bringing it too many other factors to worry about is inefficient and time consuming.
(c) Dave Elger 2007 All rights reserved
Friday, June 15, 2007
Push-ups: Great for Everybody!
Unless you are a serious body-builder, there is no real reason for you to isolate on one muscle group at a time while lifting weights. While there is nothing wrong with the bench press or chest press, they are examples of strength exercises that do a good job of isolating on the chest area and not much else.If you are just a regular person looking for some added strength, push-ups are a far better option. Besides working the chest and arms, push-ups require trunk stability, involving back, gluts, and abdominal muscles. When you think about it, the muscles in your neck are also required to hold your head in a neutral position.
Of course, the biggest plus about push-ups is that you can do them anywhere anytime, without any special equipment.
Not that equipment isn't available. Pictured here is a push-up power rack (pushuppowerrack.com), allowing the user to vary width and angle of grip. You can also make them more difficult and recruit muscles differently by resting your feet on a bench or chair. To make push-ups easier, beginners can start with their knees resting on the floor rather than their feet.
Finally, because push-ups are more of a muscle endurance exercise than a pure, high intensity strength exercise, you are less prone to packing on too much upper body muscle weight, something runners and cyclists don't really need.
(c) Dave Elger, 2007 All rights reserved
Thursday, June 14, 2007
Ladies Shoes Should be Different
According to this article by Owen Anderson published in Peak Performance online, wider hips cause women to land more on the outside of their soles when compared to men.
For this reason, Ray Frederickson, who has a PhD in Biomechanics says , "Women's shoes should have more support on the outside edges of the midsoles, because the outside is where the first impact with the ground takes place."
Women with narrow heels may also have a problem finding a good fitting shoe that does not slip.
Ned Frederick, PhD, another running shoe expert, thinks women need a more flexible shoe because they typically weigh less than men and therefore have more trouble flexing the shoe.
(c) Dave Elger 2007 All rights reserved
For this reason, Ray Frederickson, who has a PhD in Biomechanics says , "Women's shoes should have more support on the outside edges of the midsoles, because the outside is where the first impact with the ground takes place."
Women with narrow heels may also have a problem finding a good fitting shoe that does not slip.
Ned Frederick, PhD, another running shoe expert, thinks women need a more flexible shoe because they typically weigh less than men and therefore have more trouble flexing the shoe.
(c) Dave Elger 2007 All rights reserved
Tuesday, June 12, 2007
The Running Shoe Prescription
Don't know which running shoe to buy? This article published in the January 2005 issue of Physician and Sports Medicine titled The Running Shoe Prescription does a great job of explaining just about everything you need to know.
If you are lucky enough to live in a community with a good running shoe store, (Striders Specialty Running Store here in Layton, Utah has the best customer service I've seen and offers a free computerized foot and gait analysis) you should always go there to make your purchase.
As you become more familiar with the type of shoes that work for you and you know your size, you might be able to save some money by shopping online.
Another excellent source for help picking out shoes is Road RunnerSports. If you find a shoe you think may be for you, I would always check the runner's reviews here first.
(c) Dave Elger 2007 All rights reserved
Saturday, June 9, 2007
Is Your Community Runner Friendly?
This is beautiful for runners, joggers, and bladers, and receational cyclists.
.....as opposed to concrete! Runners and joggers will want to stick to the asphalt road here, so what purpose does this sidewalk serve?
What a waste.Sunday, June 3, 2007
XTERRA Running Trail Series - "A Blast!"
If you are still fretting over the concrete vs asphalt controversy, consider hitting the trails. I raced today in the Bonneville 12 k Basher in Ogden, Utah, sponsored by XTERRA, an organization traditionally known for off-road running and triathlon races. XTERRA has organized a number of trail races in communities across the country, and my guess is the popularity of this sport is going to mirror that of marathoning in the U.S. Check the XTERRA website for a race in your area! I can't wait for the XTERRA Mountain Championships in Ogden Aug 18!
I found out one thing- I am OK on the flats like this but really need work on my uphill running! Stay tuned for future workouts designed to improve my uphill running strength.
Thursday, May 31, 2007
Concrete vs Asphalt: Where do you run?
The scientific literature cannot confirm that running on concrete results in a higher rate of injury, however I did find this report on Environment Canada
"The differences in hardness between asphalt pavements and concrete pavements have been assessed on sections of intercity highway in steady highway speed conditions.[30] In most temperature conditions, there were only small differences between the two pavement types. However, in warm weather, reductions of up to 8% in fuel consumption were measured for concrete versus asphalt surfaces. The effect of the pavement difference at the lower speeds typical of urban driving has not been measured but is probably more pronounced, as urban asphalt pavement has more time to deform."
[30] National Research Council of Canada, Effect of Pavement Surface on Heavy Truck Fuel Consumption, undertaken for the Cement Association of Canada, Ottawa, 1999
Others are less kind when describing concrete-
"Concrete is a much harder surface than asphalt or macadam. It's the worst commonly encountered surface that you can run on and should be avoided like the plague. To compare the "hardness" of concrete and asphalt, hit each surface with a hammer and see how it feels to your hand and arm. You will find quite a difference. You will leave a dent in the asphalt, but not in the concrete." -JIm Fortner
"The differences in hardness between asphalt pavements and concrete pavements have been assessed on sections of intercity highway in steady highway speed conditions.[30] In most temperature conditions, there were only small differences between the two pavement types. However, in warm weather, reductions of up to 8% in fuel consumption were measured for concrete versus asphalt surfaces. The effect of the pavement difference at the lower speeds typical of urban driving has not been measured but is probably more pronounced, as urban asphalt pavement has more time to deform."
[30] National Research Council of Canada, Effect of Pavement Surface on Heavy Truck Fuel Consumption, undertaken for the Cement Association of Canada, Ottawa, 1999
Others are less kind when describing concrete-
"Concrete is a much harder surface than asphalt or macadam. It's the worst commonly encountered surface that you can run on and should be avoided like the plague. To compare the "hardness" of concrete and asphalt, hit each surface with a hammer and see how it feels to your hand and arm. You will find quite a difference. You will leave a dent in the asphalt, but not in the concrete." -JIm Fortner
Warming Up Before Running Intervals
One often overlooked advantage to interval training is that you get to practice your warm-up. Much like a 5K race, intervals take your body from zero to race pace in nothing flat, and that takes the body a little getting used to.
When you start fast, blood is immediately shunted to the legs, and the heart responds by beating faster. Warming up prior to high intensity leaves the leg muscles warmer and pumped full of blood ready to run. It makes perfect sense to me that after a proper warm-up, the body doesn't have to work as hard getting through this initial start-up process, thus delaying oxygen debt and making running a bit easier.
A good warm-up routine involves 5-15 minutes of easy jogging, followed by 5 minutes of light stretching and perhaps a few range of motion drills. I like to go through a set of 10 rapid back kicks, lifting my heels to kick my gluts. Before a race, I always do 4-6 race pace strides for about 50 meters, allowing at least 5 minutes of recovery before the gun goes off. Before intervals, I do the strides just 2-3 minutes before the starting the first one.
Pre- interval warm-ups are a perfect time to practice and get comfortable with your own personal warm-up routine. If you are new to intervals, you will also experience some pre-workout jitters. This is completely normal and to your advantage. Intervals not only prepare you physically to run hard, they also prepare you mentally!
Sunday, May 27, 2007
Tips for Starting a Running Interval Program
If you are a runner and not doing interval training at least part of your racing season, you are not even close to performing to your potential. Here are some basic guidelines and recommendations to get you underway to faster times through intervals!
1. Establish your endurance base first. 2-3 months of consistent
training, 8 miles per week minimum, low to moderate intensity.
2. You need a stopwatch and a measured distance. I prefer to use
400-800 meters if you are training for distances of 5K and
farther.
3. Beginners should do no more than one interval session per week.
I suggest mid-week, which allows sufficient recovery before a
weekend race or long run.
4. Shoes- I like to run intervals in the shoes that I race in.
Light weight with less support. This is a relatively short
workout.
5. Pace- Slightly faster than your 5K pace. If you are a 9 minute
miler, your goal pace for 400 meter intervals is to keep them
under 2:15. Be conservative at first- 2:05-2:10 range.
6. The single most common mistake is getting carried away and
running the first couple too fast. The goal is to keep them all
within 5 seconds.
7. Your recovery as a beginner should be 2 minutes.
8. You have 4 options for making your interval workout tougher:
- increasing the number of intervals
- decreasing the rest interval
- increasing the length of each interval
- running them faster
9. The following is a sample 6 week progression that a 9 minute
miler might apply to interval training using all 4 options.
Week 1: 6 x 400 in 2:05-2:10 2 min rest
Week 2: 6 x 400 in 2:05-2:10 90 sec rest
Week 3: 8 x 400 in 2:05-2:10 2 min rest
Week 4: 8 x 400 in 2:05-2:10 90 sec rest
Week 5: 4 x 800 in 4:20-4:25 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 2:00-2:05 2 min rest
10. I like to recycle back to one specific workout to test fitness.
In this case it is the 6 x 400 workout. After 5 weeks you should
find that you are able to run your intervals at a much faster
pace. By this time you will have developed a feel for pace so run
this workout hard and see what you have. You should find after a few
short weeks that you are much faster, and more importantly stronger
(your ability to maintain a faster pace)!
Regular interval training leaves you with any number of options. For example, many runners like running ladder workouts. 200 meter, 400 meter, 600 meter, 800 meter, than back down, rather than running the same distance all the way through each workout.
Another word of advice- pick out a key race to peak for and schedule your intervals accordingly. After your big race, back off a bit before rebuilding another progression. Keep me posted!
(c) Dave Elger All rights reserved.
1. Establish your endurance base first. 2-3 months of consistent
training, 8 miles per week minimum, low to moderate intensity.
2. You need a stopwatch and a measured distance. I prefer to use
400-800 meters if you are training for distances of 5K and
farther.
3. Beginners should do no more than one interval session per week.
I suggest mid-week, which allows sufficient recovery before a
weekend race or long run.
4. Shoes- I like to run intervals in the shoes that I race in.
Light weight with less support. This is a relatively short
workout.
5. Pace- Slightly faster than your 5K pace. If you are a 9 minute
miler, your goal pace for 400 meter intervals is to keep them
under 2:15. Be conservative at first- 2:05-2:10 range.
6. The single most common mistake is getting carried away and
running the first couple too fast. The goal is to keep them all
within 5 seconds.
7. Your recovery as a beginner should be 2 minutes.
8. You have 4 options for making your interval workout tougher:
- increasing the number of intervals
- decreasing the rest interval
- increasing the length of each interval
- running them faster
9. The following is a sample 6 week progression that a 9 minute
miler might apply to interval training using all 4 options.
Week 1: 6 x 400 in 2:05-2:10 2 min rest
Week 2: 6 x 400 in 2:05-2:10 90 sec rest
Week 3: 8 x 400 in 2:05-2:10 2 min rest
Week 4: 8 x 400 in 2:05-2:10 90 sec rest
Week 5: 4 x 800 in 4:20-4:25 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 2:00-2:05 2 min rest
10. I like to recycle back to one specific workout to test fitness.
In this case it is the 6 x 400 workout. After 5 weeks you should
find that you are able to run your intervals at a much faster
pace. By this time you will have developed a feel for pace so run
this workout hard and see what you have. You should find after a few
short weeks that you are much faster, and more importantly stronger
(your ability to maintain a faster pace)!
Regular interval training leaves you with any number of options. For example, many runners like running ladder workouts. 200 meter, 400 meter, 600 meter, 800 meter, than back down, rather than running the same distance all the way through each workout.
Another word of advice- pick out a key race to peak for and schedule your intervals accordingly. After your big race, back off a bit before rebuilding another progression. Keep me posted!
(c) Dave Elger All rights reserved.
Saturday, May 26, 2007
Strength Training Found to Reverse Aging in Muscle Tissue
(Ivanhoe Newswire) -- Hitting the gym may help seniors find the fountain of youth.
The fact that their 'genetic fingerprints' so dramatically reversed course gives credence to the value of exercise, not only as a means of improving health, but of reversing the aging process itself, which is an additional incentive to exercise as you get older.
The fact that their 'genetic fingerprints' so dramatically reversed course gives credence to the value of exercise, not only as a means of improving health, but of reversing the aging process itself, which is an additional incentive to exercise as you get older.
Tuesday, May 22, 2007
Marathon Running Participation Still Rising
Check out The Road Runner Information Center Annual Marthon Report for 2006. Can you guess the 5 largest marathons in the U.S. How about in the world?
According to the report, 410,000 participants finished a U.S. marathon in 2006.
According to the report, 410,000 participants finished a U.S. marathon in 2006.
Do Running Shoes Do More Harm Than Good? by Dave Elger
There is no question that the running shoes today are far superior to anything we used back in the early 1970s. In those days there wasn’t much difference between brands in terms of shock absorption, stability, or motion control. Nike was one of the first to revolutionize the running shoe industry when it came out with an innovation called the “waffle” outersole developed by Oregon coach Bill Bowerman.
Today, shoes are designed with specialized features to meet your individual needs as a runner. Whether you have a flat arch, overpronate, or weigh 200 pounds, there is a shoe out there somewhere designed to meet your needs.
I don’t know for sure if these advances in shoe technology have reduced the incidence of running injuries, but there is no question that some of the features can benefit a runner with an existing problem. For example, an overpronator prone to plantar fascitis or shin pain will find that a stability shoe helps.
At least one authority, however, thinks that expensive running shoes are overrated and in fact may ultimately cause running injuries in people with normally functioning feet. Michael Yessis, Ph.D. in his book, Explosive Running, explains that running shoes with their extra heel cushioning allow runners to strike the ground with their heel first rather than at the midfoot, increasing the force of impact and pronation. He also believes that the foot’s supporting structures (bones, ligaments, tendons, and muscles) eventually weaken as the shoes do their job of protecting the foot.
Dr. Yessis claims that barefoot running may be the answer. Without shoes, runners are forced to land closer to the arch on the mid-foot rather than the heel, dramatically reducing impact. Without the support that a running shoe provides, barefoot running also strengthens the foot by allowing it to function the way it’s supposed to.
Common sense tells you not to start leaving your shoes at home every time you head out for a run. Barefoot running must be introduced gradually. Start by finding a smooth stretch of grass to jog on, maybe 4 or 5 minutes twice a week. Jogging without shoes, you’ll notice immediately what Dr. Yessis is talking about when he says you will not want to land heel first. Keep the pace very slow and relaxing. Over time I recommend adding a couple of minutes a week as your feet become stronger. Focus on how your feet land while running barefoot, then practice carrying that technique over to the roads with shoes on. Before long you’ll notice your foot plant changing as you get away from striking heel first.
Barefoot running is not recommended as a cure for heel or other foot pain- you’re likely to make the problem worse. However, a couple of 20 minute barefoot jogs a week may be a good preventive measure for a healthy runner looking for a different way to improve.
In each and every year in recent memory the tiny nation of Kenya produces more sub 2hr 20 minute marathoners than any other nation. According to IAAF, in 2005 an amazing 63 Kenyans broke 2 hr 12!
Besides their intense training schedules, a not so obvious difference is that Kenyans typically spend their entire childhood running barefoot. Their feet are strong and they learn to run the correct way at a very young age. Coincidence?
C) 2007 Dave Elger all rights reserved
Today, shoes are designed with specialized features to meet your individual needs as a runner. Whether you have a flat arch, overpronate, or weigh 200 pounds, there is a shoe out there somewhere designed to meet your needs.
I don’t know for sure if these advances in shoe technology have reduced the incidence of running injuries, but there is no question that some of the features can benefit a runner with an existing problem. For example, an overpronator prone to plantar fascitis or shin pain will find that a stability shoe helps.
At least one authority, however, thinks that expensive running shoes are overrated and in fact may ultimately cause running injuries in people with normally functioning feet. Michael Yessis, Ph.D. in his book, Explosive Running, explains that running shoes with their extra heel cushioning allow runners to strike the ground with their heel first rather than at the midfoot, increasing the force of impact and pronation. He also believes that the foot’s supporting structures (bones, ligaments, tendons, and muscles) eventually weaken as the shoes do their job of protecting the foot.
Dr. Yessis claims that barefoot running may be the answer. Without shoes, runners are forced to land closer to the arch on the mid-foot rather than the heel, dramatically reducing impact. Without the support that a running shoe provides, barefoot running also strengthens the foot by allowing it to function the way it’s supposed to.
Common sense tells you not to start leaving your shoes at home every time you head out for a run. Barefoot running must be introduced gradually. Start by finding a smooth stretch of grass to jog on, maybe 4 or 5 minutes twice a week. Jogging without shoes, you’ll notice immediately what Dr. Yessis is talking about when he says you will not want to land heel first. Keep the pace very slow and relaxing. Over time I recommend adding a couple of minutes a week as your feet become stronger. Focus on how your feet land while running barefoot, then practice carrying that technique over to the roads with shoes on. Before long you’ll notice your foot plant changing as you get away from striking heel first.
Barefoot running is not recommended as a cure for heel or other foot pain- you’re likely to make the problem worse. However, a couple of 20 minute barefoot jogs a week may be a good preventive measure for a healthy runner looking for a different way to improve.
In each and every year in recent memory the tiny nation of Kenya produces more sub 2hr 20 minute marathoners than any other nation. According to IAAF, in 2005 an amazing 63 Kenyans broke 2 hr 12!
Besides their intense training schedules, a not so obvious difference is that Kenyans typically spend their entire childhood running barefoot. Their feet are strong and they learn to run the correct way at a very young age. Coincidence?
C) 2007 Dave Elger all rights reserved
Sunday, May 20, 2007
Why You Should Pay Attention to When You Eat and Drink!
“What we found in our studies, is that you can recover more effectively, work out harder more frequently, increase muscle mass and enhance the physical adaptations that are happening when you exercise just by minding what supplements you use and when you supplement. - Dr. John Ivy, co-author of "Nutrient Timing" and "The Performance Zone". Read more here!
(Dr. Ivy was doing post-doctoral work at the Ball State Human Performance Lab the same time I was there studying for my masters degree. He knows what he's talking about!)
(C) 2007 Dave Elger all rights reserved
(Dr. Ivy was doing post-doctoral work at the Ball State Human Performance Lab the same time I was there studying for my masters degree. He knows what he's talking about!)
(C) 2007 Dave Elger all rights reserved
Friday, May 18, 2007
Intervals vs Tempo Running
Intervals produce significantly better results than tempo runs, at least according to a study carried out by Peter Snell, former 3-time Olympic gold medalist and 800 meter world record holder.
As summarized by Owen Anderson, Snell trained 2 groups of athletes, one with tempo runs and the other with 200 and 400 meter intervals. Each group performed their prescribed workouts two times per week. After 10 weeks, the interval group improved their 800 meter times by an average of 11.2 seconds and their 10K by 2.1 minutes! The tempo trained group also improved, but only by about half as much.
One of the keys to this difference was a whopping 12% increase in VO2 max in the interval group, compared to a 4% improvement in the tempo group. According to Anderson, "The problem is that tempo training, carried out at close
to lactate-threshold velocity, by definition produces very little increase in
blood-lactate concentrations and thus does a poor job of stimulating muscle
cells to get better at clearing lactate from the blood." Read the full article found at planetultramarathon.
C) 2007 Dave Elger all rights reserved
As summarized by Owen Anderson, Snell trained 2 groups of athletes, one with tempo runs and the other with 200 and 400 meter intervals. Each group performed their prescribed workouts two times per week. After 10 weeks, the interval group improved their 800 meter times by an average of 11.2 seconds and their 10K by 2.1 minutes! The tempo trained group also improved, but only by about half as much.
One of the keys to this difference was a whopping 12% increase in VO2 max in the interval group, compared to a 4% improvement in the tempo group. According to Anderson, "The problem is that tempo training, carried out at close
to lactate-threshold velocity, by definition produces very little increase in
blood-lactate concentrations and thus does a poor job of stimulating muscle
cells to get better at clearing lactate from the blood." Read the full article found at planetultramarathon.
C) 2007 Dave Elger all rights reserved
Thursday, May 17, 2007
More on Intervals!
I wrote about using longer intervals to work on speed, but conversely you can also try using shorter intervals to work on strength!
When I first moved to Utah, I found it near impossible to run 8-10 x 800s like I used to do in Okinawa, so decided to give 400s a try. After a couple of workouts I found that I could use them as a strength workout by keeping the pace moderate, shortening the recovery to only 30 seconds, and increasing the number. I actually did one 20 x 400 workout before Boston. It sounds hard and it was, but no more difficult than the 10 x 800 workouts I was managing in Okinawa.
The key, of course, is not getting carried away with pace on the early ones. They take some getting used to but offer a nice break from the usual long for strength formula, especially at altitude!
(C) 2007 Dave Elger all rights reserved
When I first moved to Utah, I found it near impossible to run 8-10 x 800s like I used to do in Okinawa, so decided to give 400s a try. After a couple of workouts I found that I could use them as a strength workout by keeping the pace moderate, shortening the recovery to only 30 seconds, and increasing the number. I actually did one 20 x 400 workout before Boston. It sounds hard and it was, but no more difficult than the 10 x 800 workouts I was managing in Okinawa.
The key, of course, is not getting carried away with pace on the early ones. They take some getting used to but offer a nice break from the usual long for strength formula, especially at altitude!
(C) 2007 Dave Elger all rights reserved
Wednesday, May 16, 2007
Natural Remedies for the Common Cold
Natural cold remedies have been around for centuries. According to the The Berkley Wellness Newsletter, plants that have not been used at some time in hope of combating the common cold are indeed rare. The Chinese have been treating illnesses with an assortment of herbal remedy concoctions for centuries.
Does anything work? While there is still no proven cure for the common cold, several natural remedies have now been studied and show some promise for reducing the severity of symptoms and shortening the length of your illness.
Vitamin C: Vitamin C or ascorbic acid is the popular water soluble vitamin that is though to help boost the immune system and possibly speed recovery from a cold. The most famous Vitamin C advocate was Linus Pauling, who in late 1960s began recommending 500
to 1,000 mg per hour for several hours at the first sign of cold symptoms. Since that time, Vitamin C and the prevention of colds and reduction of symptoms has been thoroughly investigated. Other than a hint that colds are slightly less severe, the research on supplementation with varying amounts of Vitamin C does not support original claims. Once and for all, there is no overwhelming evidence that Vitamin C can prevent or cure colds as was once widely believed.
Andrographis: From plants grown in India and China, some studies have confirmed that 60 mg per day of andrographis can stimulate the production of infection fighting white blood cells and reduce the severity of cold symptoms.
Garlic: Garlic has been used for thousands of years and is well known for its immune system boosting ability and antiviral properties. There is some evidence that garlic supplementation with allicin offers some level of protection and reduction in the severity of colds. Allicin is a bacteria and fungus fighting compound produced when garlic is crushed or chopped. It is not very stable so degrades quickly when cooked.
Zinc Lozenges: Some studies have shown that zinc glutonate or zinc acetate lozenges can reduce the average duration of cold symptoms by as much as 50%, while others found no benefit. Zinc is an essential mineral found naturally in foods such as oysters, liver, meat, eggs, and whole grains. It is thought that zinc may interfere with reproduction of the cold virus or keeps it from entering cells. The effectiveness of zinc supplementation may be determined by the potential for zinc absorption, or ZIA, and bioavailability. Certain high fiber foods can interfere with the absorption of zinc.
Echinacea: Echinacea was first used by Native Americans for things like insect and snake bites. Today, this herb is a popular remedy for fighting colds and flu symptoms, especially in Germany. So far, the studies on this herb offer mixed results at best, and most clinical researchers remain unconvinced that it works.
Propolis: Propolis is a substance used by bees to construct their hives that help block out bacteria and viruses. It contains amino acids, vitamins, and minerals with antioxidant properties. A small number of studies have found that propolis extract can reduce severity of cold symptoms in humans.
Hydrogen peroxide: Dr. Joseph Mercola, author of Total Health Program, recommends a few drops of 3% hydrogen peroxide in each ear within 12-14 hours of the onset of cold or flu symptoms. This one was introduced in Germany in the 1930s, and while the internet is full of testimonials, I could not find any supporting clinical studies.
One problem associated with using natural remedies may be related to purity. ConsumerLab, an independent company that routinely tests over the counter products not evaluated by the Food and Drug Administration, has reported significant variance from the labels in many of these products including echinacea, zinc, and garlic. Natural remedies derived from plants also have the potential to be contaminated.
Remember, antibiotics will not work against a virus. If you decide on a natural remedy, the sooner you start taking it after the onset of symptoms, the more likely it is going to work.
C) 2007 Dave Elger all rights reserved
Does anything work? While there is still no proven cure for the common cold, several natural remedies have now been studied and show some promise for reducing the severity of symptoms and shortening the length of your illness.
Vitamin C: Vitamin C or ascorbic acid is the popular water soluble vitamin that is though to help boost the immune system and possibly speed recovery from a cold. The most famous Vitamin C advocate was Linus Pauling, who in late 1960s began recommending 500
to 1,000 mg per hour for several hours at the first sign of cold symptoms. Since that time, Vitamin C and the prevention of colds and reduction of symptoms has been thoroughly investigated. Other than a hint that colds are slightly less severe, the research on supplementation with varying amounts of Vitamin C does not support original claims. Once and for all, there is no overwhelming evidence that Vitamin C can prevent or cure colds as was once widely believed.
Andrographis: From plants grown in India and China, some studies have confirmed that 60 mg per day of andrographis can stimulate the production of infection fighting white blood cells and reduce the severity of cold symptoms.
Garlic: Garlic has been used for thousands of years and is well known for its immune system boosting ability and antiviral properties. There is some evidence that garlic supplementation with allicin offers some level of protection and reduction in the severity of colds. Allicin is a bacteria and fungus fighting compound produced when garlic is crushed or chopped. It is not very stable so degrades quickly when cooked.
Zinc Lozenges: Some studies have shown that zinc glutonate or zinc acetate lozenges can reduce the average duration of cold symptoms by as much as 50%, while others found no benefit. Zinc is an essential mineral found naturally in foods such as oysters, liver, meat, eggs, and whole grains. It is thought that zinc may interfere with reproduction of the cold virus or keeps it from entering cells. The effectiveness of zinc supplementation may be determined by the potential for zinc absorption, or ZIA, and bioavailability. Certain high fiber foods can interfere with the absorption of zinc.
Echinacea: Echinacea was first used by Native Americans for things like insect and snake bites. Today, this herb is a popular remedy for fighting colds and flu symptoms, especially in Germany. So far, the studies on this herb offer mixed results at best, and most clinical researchers remain unconvinced that it works.
Propolis: Propolis is a substance used by bees to construct their hives that help block out bacteria and viruses. It contains amino acids, vitamins, and minerals with antioxidant properties. A small number of studies have found that propolis extract can reduce severity of cold symptoms in humans.
Hydrogen peroxide: Dr. Joseph Mercola, author of Total Health Program, recommends a few drops of 3% hydrogen peroxide in each ear within 12-14 hours of the onset of cold or flu symptoms. This one was introduced in Germany in the 1930s, and while the internet is full of testimonials, I could not find any supporting clinical studies.
One problem associated with using natural remedies may be related to purity. ConsumerLab, an independent company that routinely tests over the counter products not evaluated by the Food and Drug Administration, has reported significant variance from the labels in many of these products including echinacea, zinc, and garlic. Natural remedies derived from plants also have the potential to be contaminated.
Remember, antibiotics will not work against a virus. If you decide on a natural remedy, the sooner you start taking it after the onset of symptoms, the more likely it is going to work.
C) 2007 Dave Elger all rights reserved
Tuesday, May 15, 2007
Interval Training With a Twist by Dave Elger
The fastest runner usually does not win a distance race. It's the runner who slows down the least!
Interval training, as most everybody knows, is a great way to improve your stamina and speed for all distances. The theory is that you can perform more work with rest intervals than you can through continuous running. Higher intensity, shorter duration work stresses the muscle fibers and stimulates adaptations you cannot achieve through just distance work. You'll also improve your biomechanics and adapt neurologically so fast running will not be foreign to your leg muscles. Finally, you'll give that anaerobic threshold and VO2 a little added boost.
The beauty of running intervals is variety. You can make them progressively harder by increasing the number, decreasing the length of recovery, increasing the length of each interval, or finally running them faster. Another plus is you can be finished up with a great quality workout in as little as 30 minutes.
The standard coaching advice is to run shorter intervals (400 meters or less) to work on speed, and longer intervals (800-1,600 meters)to work on strength. It's a good idea and it works, but sometimes it pays to try something different. Once in a while I like to use a longer interval to work on speed!
Normally, the rest period between each repeat interval is approximately the same. If you run 400s in 90 sec., you are recovered enough to go again in another 90 seconds.
If you find yourself in a rut following this routine, here is the idea. Run 800 meter repeats at your normal 400 meter pace, then double your rest period. What I like about this approach is after the 2nd or 3rd one the second half of each interval comes close to 5K race simulation. At least that what it feels like to me.
Another recommendation is to try and run them progressively faster, so you are pretty much maxed out during that last 400.
This is the kind of workout that you only want to do once a week, and probably not more than 3 or 4 times in a row before going back to your normal stuff. I would be surprised if your workouts or race times don't improve!
C) 2007 Dave Elger all rights reserved.
Interval training, as most everybody knows, is a great way to improve your stamina and speed for all distances. The theory is that you can perform more work with rest intervals than you can through continuous running. Higher intensity, shorter duration work stresses the muscle fibers and stimulates adaptations you cannot achieve through just distance work. You'll also improve your biomechanics and adapt neurologically so fast running will not be foreign to your leg muscles. Finally, you'll give that anaerobic threshold and VO2 a little added boost.
The beauty of running intervals is variety. You can make them progressively harder by increasing the number, decreasing the length of recovery, increasing the length of each interval, or finally running them faster. Another plus is you can be finished up with a great quality workout in as little as 30 minutes.
The standard coaching advice is to run shorter intervals (400 meters or less) to work on speed, and longer intervals (800-1,600 meters)to work on strength. It's a good idea and it works, but sometimes it pays to try something different. Once in a while I like to use a longer interval to work on speed!
Normally, the rest period between each repeat interval is approximately the same. If you run 400s in 90 sec., you are recovered enough to go again in another 90 seconds.
If you find yourself in a rut following this routine, here is the idea. Run 800 meter repeats at your normal 400 meter pace, then double your rest period. What I like about this approach is after the 2nd or 3rd one the second half of each interval comes close to 5K race simulation. At least that what it feels like to me.
Another recommendation is to try and run them progressively faster, so you are pretty much maxed out during that last 400.
This is the kind of workout that you only want to do once a week, and probably not more than 3 or 4 times in a row before going back to your normal stuff. I would be surprised if your workouts or race times don't improve!
C) 2007 Dave Elger all rights reserved.
Sunday, May 13, 2007
Weight Loss Tips
Twenty common sense weight loss tips provided by mayoclinic.com
Are you blaming your weight problem on a slow metabolism? Read Metabolic Myths by Rachel Johnson, Ph.D., M.P.H., R.D.
Find out if your portion sizes are too big by taking this portion distortion quiz from the National Institute of Health.
Are you blaming your weight problem on a slow metabolism? Read Metabolic Myths by Rachel Johnson, Ph.D., M.P.H., R.D.
Find out if your portion sizes are too big by taking this portion distortion quiz from the National Institute of Health.
Hindu Squats May Improve Your Running
Looking for an exercise you can do at home to supplement your running? Here is something I stumbled upon called Hindu Squats that I believe may help. Done on a regular basis, Hindu Squats will improve muscular endurance in the gluts, quads, calf, and hamstrings.
Start with 20-30, and then work up to 2 sets of 50. According to Combat Conditioning guru Matt Furey, “when you can do 500 straight Hindu Squats, you’re on your way to greatness.” Anybody that can do 500 is also getting a great cardio workout.
Hindu Squats differ from lunges- knees end up in front of your feet and heels are lifted. I would proceed with caution when performing Hindu Squats if you have any kind of knee pain- don’t go lower than a 90 degree bend at the knees, at least intially. As with any exercise, stop at the first sign that pain becomes worse.
Watch this great clip from yahoo.com that illustrates proper technique.
C) 2007 Dave Elger all rights reserved.
Start with 20-30, and then work up to 2 sets of 50. According to Combat Conditioning guru Matt Furey, “when you can do 500 straight Hindu Squats, you’re on your way to greatness.” Anybody that can do 500 is also getting a great cardio workout.
Hindu Squats differ from lunges- knees end up in front of your feet and heels are lifted. I would proceed with caution when performing Hindu Squats if you have any kind of knee pain- don’t go lower than a 90 degree bend at the knees, at least intially. As with any exercise, stop at the first sign that pain becomes worse.
Watch this great clip from yahoo.com that illustrates proper technique.
C) 2007 Dave Elger all rights reserved.
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