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Friends,
We are sad to share that Dave's brother Jake has been missing from a hike in Glacier National Park since Sunday. Our thoughts and prayers are with Dave and his family and all of the people on the rescue team as they continue to search for Jake.
Do you look forward to your training all day while you're at work? Do you go to bed, dreaming of the laps in the pool, the asphalt passing under your feet the next morning? Odds are, you don't look forward to every training session, but I'm certain there's some that you do. More than likely you have a favorite loop, or favorite session that you can look forward to. What every athlete needs to do, or at least attempt to do, is find that sort of joy in every session. If you can't have fun training, you won't get to the level of fitness you're looking for. Plain and simple. I've got a few things I do from time to time that help me keep me smiling (at least on the inside) during almost every training session.
One of the greatest things you can do, take notes from Chrissie Wellington, Queen of Kona. You can't find anyone out there, happier to be putting her body through hell. She thrives on it, but keeps that sense of joy on her face and wears it proudly. So this leads me to probably the easiest ways to keep yourself. JUST SMILE! Try this next time you're struggling through a run or ride that's really getting to you. Get a grin on your face, and you'll immediately feel better about what you're doing. Which can also lead into my next point.
Up next, what I like to tell myself all the time is, "I'm out here training, up early, while all the other lazy people of the world are sitting around doing nothing. I'm outside, enjoying life and nature." Or a favorite from my brother, something to think about while you're at work, "I've already ran X miles this morning, and you didn't." It's an instant confidence booster. Always be happy with what you're doing. Even if it's not a strenuous workout, or the most fun, you're out there, not falling in line with the status quo.
Another thing that I've been doing lately is dropping the mechanicals. Plan your training, but lose the gear. Leave the heart rate monitor, and GPS devices at home. Lose the iPod. Go out and remember why you enjoy training. Hear the wind blow, smell all the smells. It's almost intoxicating. One of my favorite runs this year was a 12-mile run at 5:30. I was really struggling, until I hit a turning point. I was running past a horse farm, and the sun was just coming through and a light fog was lifting. The way the sun hit the dew and glistened, while silhouetting the horses was absolutely beautiful. The only thing I wish I had with me was a camera. It was stunning, and it made getting up early worth it, and saved my otherwise treacherous run. But give it a try, drop the gear, and keep it simple. Go on your instincts.
One last thing to try is a buddy. It doesn't matter if they're faster or slower than you. Find one, and go train with them from time to time. If you're faster, make your easy long run with them, or vice versa. Don't be concerned about time. You've got someone to spend it with and you can enjoy the company of a fellow athlete, who knows what you're going through. But for me, personally, I love to take my dog with from time to time. Not every time. She always helps me remember why running is fun. She loves to smell EVERYTHING. But I never get mad at her. It's a treat for both her and I. Also, she's constantly pushing me. No matter how fast, or slow, I'm going, she's right at the end of the leash, slightly pulling me along. Then she turns her head back and gives me that look, "Come on dad, we can go faster!" I try to ignore her. But she's also great for helping up some of the tough hills. That little bit of extra tug, goes a long way. And there's nobody happier to be with you when you finish up the run.
So get back out there and find something to keep you motivated. It's different for everyone. But whatever you do, stay positive. At least you're out there. And there's lots of us out there with you.
- Dave
When gearing up for the long rides, I find it better to be over-prepared and carrying too much than worrying about saving food, water, or other supplements to survive the ride. I generally think of my long rides being over 2 hours long, and they're usually not too high of intensity, but good cardio/aerobic building work.
Now, I'm on the bigger side of being an endurance athlete, especially as a cyclist. Coming in around the low 190's, I need a few more calories per hour than your general, say 145-155lb cyclist. A good rule of thumb is usually following 200 calories an hour, then work from there. When I first started going rides over an hour, I followed that rule almost to the 'T'. Most gels or sport chews run around 200 calories per pack. But, I found out as I got more intense in my rides, I needed more energy. So I changed my game plan a bit. I started adding in closer to 300-400 calories an hour.
For my 3+hr rides, the picture at the right is a general overview of what I consume. I'll take 3 water bottles with, having one of them filled with First Endurance EFS. The other two just have water. EFS is good, and has a high electrolyte count, but it can slosh around in your stomach if it's all you're taking in. I also get some good salt intake in the form of salt tablets. Taking in one tablet per hour. I also find that these help with my hydration. I don't feel I need as much water as quickly. The salt helping me hold my water in, and keeping my muscles hydrated.
Before I go out, generally with breakfast, I've been taking some First Endurance Multi V and Acid Zapper. Plus, I'm also taking in Magnesium. Some recent research has shown that it helps with muscle fatige and lactic acid better than potassium.
On the ride I'm also taking in my gel and some sport chews. I've got a Hammer Nutrition Flask that I fill up with some Hammer Gel. Usually 3-4 servings. Along with that I fill up two Mini M&M's containers with some sport chews, and recently I've been fitting one pack of Gu Chomps in each. It makes it easier for me to open them and not drop them out of the original packaging.
One thing I've been learning is to spread out my nutrition over the whole ride. I started out doing all 300-400 calories in one swoop, giving me a surplus, then dwindling down and feeling like I'm going to tank, then repeat. So now I've developed a good plan of every 15-20 minutes I'm taking in either some gel, EFS, or sport chews, along with my water. I'll usually throw in a whole powerbar should I really get hungry, or things go bad and I get stuck in the middle of nowhere waiting for a ride.
If there's one great thing I've learned, it's to sample things and find what works for you. Don't take my nutrition plan and think it will work for you. Take some of it and use what works, but experiment in training. Also, some supplemental reading, and one place I've taken a lot from is from Chris McCormack. It's nice to see even the best in the world make mistakes, and learn from them. Here's a link to his learning curve in nutrition going from Olympic Distances, all the way up to the Ironman. I would recommend looking at other pros as well, and see some of their woes and see how they handle different conditions.
Until next time, keep training and pushing your limits. But, remember to have fun and enjoy it!
-Dave
So, you're in the market for a new pair of running shoes? That's easy right? Just go over to your local sporting goods store, and pick some off the shelf and have some high school kid help you out. The last time I talked to someone like this, he told me he liked running in his basketball shorts. I left the store after I heard that... There's too many opinions out there to tell you what is right for you. Lots of people are pushing minimal shoes, while others are still touting the full support shoes. Which is right? I don't know either. But I do know what has been working for me, and I can help explain why. First off, though, I'd like you to take a look at a few things.
This first video has some good insight (MedTent).Some of what I've touched on above. Go to a running store and talk to experts! Also, you need to have your running mechanics looked at. That could be a key issue to any problems your having with your feet, ankles, knees, or even back. You need to learn how to run, and how to run properly. Especially from the waist down. Where he talks about those people pronating and providing them with a fully supportive shoe, however, I completely disagree. I was originally under the same impression though. I went through so many shoes that were heavy and had tons of support. But, once I made a switch and progressed to lighter, more minimal shoes, things changed. I'll explain later. But, also look at the first comment below. That comment nails some of my thoughts right on the head. Pronation is your body's natural way to react to how your running. You need to fix the problem, not just bandage it up. You wouldn't put an arm cast on your broken arm before it's properly set, would you? 2 years ago, I was a pretty aggressive pronater. But now, with a change in my running form (less heel, more forefoot strike), my running gait has changed and I'm viewed more of a neutral. But this takes time! You can't rush it.
This next video (Newton Running) discusses some great tips on running form and how to decrease injuries. Also, they get into natural running form. A great way to think about running. Again, you can't jump straight into this. It has to be a progression. A great compliment for you bookworms is the book Born To Run. This helped me reshape my mind and some of my mechanics. Though, I don't follow it like a bible. You have to take bits and pieces that you can apply.
Next, I want to show you my progession, so you can see how I went about going from a full support shoe, to more minimal shoes.
I first started with these. The Brooks Adrenaline. These were fitted for me and my pronation issues. They were ok, but they always seemed heavy. But that's what people at the store told me to get based on my pronation. They were putting a bandaid on my broken arm. I needed a change, so I researched myself and talked to others.
Here's where I landed next. The Mizuno Wave Elixir 5. I fell in love with these shoes instantly. They were much much lighter under my foot, and still gave me some help w/ my pronation issues, but no where near as much extra weight. It's also got a much flatter line between heel and forefoot. Something good to look for.
Next, I moved into a pure minimal shoe with the Brooks Green Silence. I loved the idea and style of the shoe. They felt great in the store, and so I ordered them in black and green. They felt awesome on my runs, but, there's not much going on under your feet. After a few runs, I started to feel some good aches in my knees and ankles. They weren't used to all the extra movement with basically no support.
So, I made a change. Well, actually I added to my arsenal. I did some good research for a good shoe that was light, but carried some support. Especially in the posting so my foot wouldn't flex from side-to-side so much. These were PERFECT. My first run, I knew I found a great shoe for me. I began using these and the Green Silence in tandem depending on how my legs would feel, and the effort I was planning on each run.
And here's where I am now. The Newton Neutral Performance Trainer. These type of shoes take a bit to get used to. With the lug under your forefoot, you've got to make sure you get the right size. These need to be tried on in a store where you can go run a bit in them. I tried on 4 different pairs before I settled on these. I don't know that these will be my favorite shoes of all time, but they will really help me w/ my mechanics and strength. Again, this is a good jump, so take your time getting used to these.
Now, I've also gotten these Vibram 5-Finger Bikilia LS shoes from my wife. I had been eyeing these for a long time, but never did it. So she finally got them for me. I have yet to do any running in them. What I really like about them, though, is the feeling I get after a workout. They help my foot relax and really stretch out all the tense areas from the pounding my feet have just endured.
I'm not going to sit here and tell you what shoes to get, or what brand either. It all comes down to personal preference. But once you find something, stick with it. Or buy a few pairs. My brother has a handful of Saucony ProGrid Kinavaras. He loves those shoes, but they're not right for me. I gave them a try, but they just didn't fit what I was looking for (My wife has them, though, too). So I would suggest get out there, do some research, and try on LOTS of shoes. But most of all, before you go head first into buying shoes. Take a look at your mechanics. Any issues you have could be rooted in the way you run, not just what you're slapping on your feet.
-Dave
After a long and hectic week of work, I was ready for the weekend and to put in some tough training. There's always something about training hard that lets me forget about everything that happened earlier in the week. Friday night I had a nice, fairly easy ride planned. Mostly I wanted to train around the 55% heart rate range on the bike. Getting in some good power, but not maxing out my heart rate at all. I knew what I had coming the next day, and was getting mentally prepared for it. I got finished with a good ride around Twin Lakes, WI, then had a great dinner of some lean burgers and whole grain rice and veggies.
The next morning started a little later than I planned, but, I was ok with that. I needed to catch up on sleep from a long week of work and lots of school work as well. When I'm hitting a big training session, I really like to have 4 Kashi Whole Grain waffles , a banana, some Greek Yogurt, just one cup of coffee, then usually a power bar and I'm good to go.
I got my gear ready to go and was ready to hit the bike. Brick training is tough, no matter what distance you do. And Saturday I decided to do the toughest, or longest, one I've ever done. I usually split it into a little over an hour ride and a 30min run. Saturday, I changed it up a bit, looking to get some good base training. So I picked out my 100km route up around Lake Geneva, WI for the bike ride, and my 7.2 mile loop that is my go-to just about any time I want to run between 45min-1hr, depending on my effort.
The bike was great! Through the first 40 miles, I was feeling good and fresh. Also, the weather was cooperating nicely. Not much wind, and the temps were in the upper 70's. But when I was coming down the Northwest side of the lake, it started getting hotter. Also, coming down the killer hill that is part of the triathlon up there, my water bottle fell out of my cage in between my aero bars. It was my nice insulated camelbak bottle, so I had to go back and get it! The last 15 miles of my ride started to get a little tough. The long week of training and some good lifting sessions during the week were taking their toll. So, the last 10 I brought the effort down, knowing I had a good run left to do. I pulled into my garage, and needed to get some water and more nutrition in me.
I ran inside quick and changed into my run gear, grabbed a half powerbar , and a pack of Gu Chomps, then headed out for my run with my Salomon XT Twin Belt. I only used water, as EFS tends to upset my stomach while running, so I get all that in on the bike. But I love the taste!
The run was tough. I started off too quick, like usual. After 2 miles, I forced myself to slow down so I wouldn't bonk. I had to keep it under 90%, or I knew I wouldn't make it in the 90º heat, and high humidity. It was around noon at this point, so it was really beating down. I took in a good swig of water every mile, and poured some down my back. I wanted to make sure I didn't run out, or drink too much too fast. At mile 6, I knew I'd be ok, so I put a lot down my back to cool off and finish strong. I came in a little under an hour. Perfect.
I got everything out of this session I wanted to. It was a lot of psychological gain, let alone the physical gains. But, I knew right away I was dehydrated. I made my Endurox drink, then grabbed an ice pack to cool down. I was really overheated, so I laid in front of the fan with the ice pack on my forehead and chest for about 10 minutes. Then, I followed that up with a Reese's Cup candy bar. My sugar was really low, and this brought me right back to it. Almost a life saver for me!
Brick training is tough. No matter if you put in high mileage, or short hard efforts. But, you'll reap the benefits on race day. Your legs will know what to expect, and you'll already know how you're feeling when you get off the bike, giving you a better idea of how to pace your run. My best advice for brick training is to try to get one in once a week if you can. It takes a lot out of your body, so have some good recovery planned, or even the next day off so you can fully recover from your efforts.
-Dave
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