Marathon Training 2019 Day 48: Don’t Get Frustrated With Runs That Don’t Go As Expected – Embrace New Experiences and New Places to Run

March 2 Denver Art Museum Georgia OKeefe“The stability we cannot find in the world, we must create within our own persons.” – Nathaniel Branden

Today I ran ~11 miles, and partially because of snow and ice, and partially from inspiration from a visit to the Denver Art Museum, as part of my wife and my creative date day on Saturday, I explored some new areas on my run. This made my run enjoyable, despite the fact that the temperate was below 10 degrees! Even though I had to run a slow pace, and it was a hillier run than I might have wanted, I kept in mind the benefits of this run including: building my aerobic base and leg strengthening, as well as “making lemonade out of the lemons handed me,” which can happen during any race.

Immediately after my run, I did the following exercise:

  • Leg swings forward and back with straight leg and bent leg (10 repetitions for each leg)
  • Leg swings side-to-side with straight leg and bent leg (10 repetitions for each leg)
  • Single-leg stands (~45 seconds)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward-and-back (12 steps in each direction)
  • Y, T, I, and W (10 repetitions for each position)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~40 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Glute bridge hip lifts (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 cycles)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balances (~30 seconds)
  • Bounce on stability ball with smaller ball between thighs (3 minutes)

After these exercises I rolled my plantar fascia with a softball for ~ one minute on each foot, foam rolled calves, hamstrings, and quadriceps/hip flexors, and then did eccentric calf raises.

Recommendations: I recommend following the prescribed run according to the Fitness Training Program, as well as performing the prescribed exercises and a cool-down. If you haven’t done so, sign up on the Welcome Page to receive running tips, as well as the Fitness Training Program.

Tip of the day: When life hands you an unexpected situation on a run, be creative and embrace new running experiences. Don’t get frustrated if your run doesn’t go the way you planned. They won’t all go perfectly. So make the best of your run, and know that you are still getting benefits that will help you achieve your running goals.

Please feel free to contact me if you have any questions, or if I can be of help in any way.

Be open to and embrace new experiences.

Your friend and coach,

Brian

P.S. You may or may not know that the picture above is Georgia O’Keeffe’s “Cow Licking,” which has been on exhibit at the Denver Art Museum. I’m amazed at how lifelike the cow is in her painting. I think what really does it for me is the detail of the eye.

Marathon Training 2019 Day 13: Importance of Adding Variety to Your Running

June 16 pic 4 variety medium version“Variety is what I would recommend: As variety is the spice of life in food, so it is in exercise. Change it up. But most of all, don’t overdo it.” = Martina Navratilova

Today’s run was a “long run” of ~52 minutes in a primarily flat area, which included both roads and trails. I recommend you incorporate variety in where you run to help keep you motivated and it can be helpful for the rest of your body. I discuss more on this in the Tip of the Day. After my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
  • Prone planks (~35 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Y, T, I, and W (10 repetitions for each position)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 cycles)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

After this I did foam rolling for quads/hip flexors, hamstrings, and calves for ~10 minutes.

Recommendation: For today’s run, I recommend performing a dynamic warm-up and then running at an easy pace in a flat area for 30-55 minutes, depending on your running experience, goals, and time off from running. You might add some variety to today’s run, such as running on hard-packed trails, if you usually run on roads. I also recommend performing the exercises above immediately after your run and then performing a cool-down of your choice.

Tip of the Day: Incorporate variety in your runs, including where you run and the surface that you run on.  I really enjoy exploring new trails!  I highly recommend not doing all of your runs on the road, and instead, do some on hard-packed trails. This can be significantly less impactful on your joints and may require you to be more focused, so that you don’t trip on any rocks or roots in the trail.  There have been times when I’m on trials when I’ve nearly stepped on a snake, so fortunately I was focused on the trail in front of me! You might also want to incorporate some hills. However, for the first 8-12 weeks do your runs in flat areas, as much as possible. The primary benefits of variety in your runs include preventing boredom, reducing the risk of injury because you spread the stress throughout more of your body, and varying the forces you engage with, so that you train on a deeper level, instead of being on autopilot during your runs. Finally, variety challenges your brain forcing it to change the way it communicates with your muscles, which will allow you to run more efficiently and powerfully from then on.

Please let me know if you have any questions, or if I can be of help in any way.

Embrace variety in your life!

Your friend and coach,

Brian