Good interview with Chris Solinsky, one of the bright new American distance stars (13:12 pr in the 5K). Chris plans a trip to Australia in Feb. to experiment with the steeplechase. It just might be his race- and the US hasn't had much on the international scene in this event in many years.
If you follow track, then you know that Chris finished 5th in the 5000 meters at the US Olympic Trials. He reflects on what went wrong, and what he is now doing different (I still am dumbfounded that he went just about a full year without running a 5K, and then expected to be race ready at the Trials- what were they thinking?).
In the video, he does look thinner, and claims to have lost 10 pounds through high mileage and a cleaner diet (why wasn't this done in preparation for the Olympics?)
I've been saying for some time that competing in cross country is a key strength building component for a great track season. For some reason Chris took a low key approach to training throughout the fall. Another key oversight.
Hindsight is 20-20. Look for Chris to have an outstanding track season. We'll find out soon enough if the steeplchase will be his best race- at least he is giving it a shot to find out. (c) Dave Elger 2008 All rights reserved
Wednesday, December 31, 2008
Training Update Tues, Dec 30
pm: 1 mile with Sumo, then 13.5 miles in 2 hrs. Decided on another long slow run. Did sort of a fartlek workout on the way back - able to pick it up on the dry the patches. Nothing really hard but I am pleased with the way I was able to finish up. This is a slow reintroduction to race pace running. Another recovery day tomorrow- I feel beat.
Total miles = 14.5
Total miles for the week= 30.5
Total miles = 14.5
Total miles for the week= 30.5
Monday, December 29, 2008
Training Update Sunday Dec 28
pm: 1 mile with Sumo, then 13 miles in 1 hr 50. All but 3 miles on clear roads.
Total miles = 14.
Felt much better than any recent runs. Able to finish much stronger, back discomfort not as noticeable. I've been doing extensions on the exercise ball almost daily.
Total miles = 14.
Felt much better than any recent runs. Able to finish much stronger, back discomfort not as noticeable. I've been doing extensions on the exercise ball almost daily.
Training Update- Sat Dec 27
am: 2 miles with Sumo
pm: 4 miles
very little sleep last night
total for the week = 67 miles
Not bad- the 2 hour runs on these snow covered roads and trails are very tough but getting slightly easier.
pm: 4 miles
very little sleep last night
total for the week = 67 miles
Not bad- the 2 hour runs on these snow covered roads and trails are very tough but getting slightly easier.
Friday, December 26, 2008
Training Update- Thurs Dec 25
am: 1 mile with Sumo, then 14 miles in 2hrs plus. Did not feel too bad until the last 2.
Total miles= 15
Total for the week= 58
Merry Christmas!
Total miles= 15
Total for the week= 58
Merry Christmas!
Thursday, December 25, 2008
Compression Running Socks
Dave's Running and Fitness Store
I have not heard of this until recently, but apparently more runners are racing and training in tight fitting compression socks, theoretically to enhance circulation in the lower extremities. According to this Running Times article, a study presented at the 2007 American College of Sports Medicine annual meeting in New Orleans suggested there were no statistically significant differences in maximal oxygen consumption, heart rate or minute ventilation between treadmill runners who wore compression socks and those who did not. According to the study, conducted at Stellenbosch University in South Africa, subjects did, however, show a faster lactate recovery rate after exercise when wearing the compression socks, suggesting that compression socks might speed recovery after a strenuous workout or a race.
Once Upon A Time by William Fink
Once upon a time, a long, long time ago, sometime
after Harvey discovered the circulation of blood, or
maybe it was after Lavoisier discovered oxygen
(I'm not sure), Leroy "Bud" Getchell returned to Ball
State after obtaining his doctorate from the
University of Illinois, having sat at the feet of one T.
K. Cureton. "We need to start an exercise
physiology lab," he said, with stethoscope and
Heartometer in hand. And so he did. That was
1965. He bought a Monarck ergometer, much to
the dismay of the University, who thought that $500
was quite a lot of money for a bicycle without
wheels.
MY COMMENT: Boy does this ever bring back memories! I was a graduate student at Ball State from 1977-1979 and spent many long hours in the Human Performance Lab there with Dr. Getchell and Dr. Costill.
after Harvey discovered the circulation of blood, or
maybe it was after Lavoisier discovered oxygen
(I'm not sure), Leroy "Bud" Getchell returned to Ball
State after obtaining his doctorate from the
University of Illinois, having sat at the feet of one T.
K. Cureton. "We need to start an exercise
physiology lab," he said, with stethoscope and
Heartometer in hand. And so he did. That was
1965. He bought a Monarck ergometer, much to
the dismay of the University, who thought that $500
was quite a lot of money for a bicycle without
wheels.
MY COMMENT: Boy does this ever bring back memories! I was a graduate student at Ball State from 1977-1979 and spent many long hours in the Human Performance Lab there with Dr. Getchell and Dr. Costill.
Training Update-Wed Dec 24 Christmas Eve!
1 mile with Sumo, then 9 miles, mostly trail.
total = 10 miles
total for the week = 43 miles
total = 10 miles
total for the week = 43 miles
Training Update Tues, Dec 23
Check out some of the stuff I've been running on.
am: 3 miles with Sumo on trail. Not much sleep last night and feeling tired from 2 previous days. I could have gone more but decided to save it for a quality run tomorrow.
am: 3 miles with Sumo on trail. Not much sleep last night and feeling tired from 2 previous days. I could have gone more but decided to save it for a quality run tomorrow.
Tuesday, December 23, 2008
Training Update-Mon Dec 22
am: 2 miles with Sumo, then 13 miles in the snow- 2 hours. Very similar to Sunday.
Total= 15 miles
Total for the week= 30 miles
Total= 15 miles
Total for the week= 30 miles
Monday, December 22, 2008
Books Added to Running and Fitness Store
I've added several books to the store. I am interested in Out of Nowhere, Geoff Hollister's inside look at the early days of Nike and John Parker's sequel to Once A Runner titled Again to Carthage. I even found a book on Hashing!
Training Update-Sunday Dec 21
am: 2 miles with Sumo, then about 2 hours later ran 13 miles in 2 hours. These runs are very hard for me for a couple of reasons. I have not been carrying any nutrition or water, did not get much of anything for breakfast, and running on snow may be more difficult than I realize.
Total miles = 15
My upper back discomfort does not help. I've been carefully doing some back extensions on the exercise ball daily.
Total miles = 15
My upper back discomfort does not help. I've been carefully doing some back extensions on the exercise ball daily.
Training Update- Sat Dec 20
am- easy 4 miles with Sumo. I was tempted to go another 10 miles to pad my weekly total, but decided to rest up for Sunday.
Total miles for the week was 71, all slow runs on snow. No doubt my highest weekly total in several years.
Total miles for the week was 71, all slow runs on snow. No doubt my highest weekly total in several years.
Sunday, December 21, 2008
Upper Back Pain Update
I've decided my upper back pain is not related to anything I am doing running. More than likely it's from spending more time at the computer in a slumped position. I am continuing the extension exercise but concentrating more on correct sitting posture. I am also ordering a back brace for $11.95
Training Update-Fri Dec 19
Not much sleep last night so getting out the door was a challenge.
am: 4 miles easy with Sumo, then 6 miles. I ran trail with Sumo which
was very tough and very slow, so kept on snow covered road for the 6.
Tried run a decent tempo since it's been over a week since I've done so but ran out of gas the last 2 miles. My legs felt dead!
Total = 10 miles
Total for the week= 67 miles
am: 4 miles easy with Sumo, then 6 miles. I ran trail with Sumo which
was very tough and very slow, so kept on snow covered road for the 6.
Tried run a decent tempo since it's been over a week since I've done so but ran out of gas the last 2 miles. My legs felt dead!
Total = 10 miles
Total for the week= 67 miles
Friday, December 19, 2008
Upper Back Pain
I've noticed some discomfort in my upper back during long runs, I suspect due to muscle weakness. I think I've just gotten weak over time and developed a forward lean- I'll focus on back extensions and lay on the foam roller (placed along the spine) a few minutes a day and see what happens. The older you get, the more these problems begin to pop up- Good Posture!
Training Update- Thurs Dec 18
am- 1 mile with Sumo, then 9 miles all run on snow at 9 min per mile. Schools closed today- did a couple of miles in the woods on trail- beautiful.
Total= 10 miles
Total for the week= 57 miles in 5 days
Running on snow cleared pavement now feels odd.
Total= 10 miles
Total for the week= 57 miles in 5 days
Running on snow cleared pavement now feels odd.
Flexibility and Running Economy
The significant relationship demonstrates that the less flexible distance runners tended to be more economical, possibly as a result of the energy-efficient function of the elastic components in the muscles and tendons during the stretch-shortening cycle. -ncbi
MY COMMENT: They used a sit and reach test on 20 year old subjects. I suspect that the result might be different if hip range of motion or even hamstring flexiblilty were measured in masters runners. There are much better tests than sit and reach for assessing flexibility.
MY COMMENT: They used a sit and reach test on 20 year old subjects. I suspect that the result might be different if hip range of motion or even hamstring flexiblilty were measured in masters runners. There are much better tests than sit and reach for assessing flexibility.
Thursday, December 18, 2008
Training Update- Wed Dec 17
am- 1 mile with Sumo
pm- 8 miles. slow- mostly snow covered trail. This is hard psychologically as well as physically.
Total miles= 9
Total for the week= 47
pm- 8 miles. slow- mostly snow covered trail. This is hard psychologically as well as physically.
Total miles= 9
Total for the week= 47
New Running Shoes for Under $40!
I picked up a pair of Saucony Grid Formula TR at Big Five Sports for $39.99- they feel great! Replace the removable insole with something a little more stable. I am using Spenco's Polysorb Total Support Premium Insole.
Wednesday, December 17, 2008
Tuesday, Dec 16
am: 4 easy miles with Sumo
pm: 8 miles easy= felt great! we have snow so footing is slippery on the trail.
Total for the day= 12 miles
Total for the week= 38 miles (Sun-Tues)
pm: 8 miles easy= felt great! we have snow so footing is slippery on the trail.
Total for the day= 12 miles
Total for the week= 38 miles (Sun-Tues)
Footlocker Championships- Hasay Outsmarts the Rest
Watch the video- in my opinion 5th place finisher Allie McLaughlin, despite some terrible upper body running form, should have won this race. She tried the same tactic that Samuel Chelenga employed against Galen Rupp in the NCAA meet- unsuccessfully. Pay attention high school runners!
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