Weight Training and Running

As I may have stated in a previous post, I do along my running a vigorous weight training regimen. Keeping a healthy balance between the two programs and integrating them together has been a long, difficult process. You learn to be a bit selfish. What I mean by that is that reading and following another’s routine doesn’t usually work. You have to learn to listen to your own body’s cues and continuously negotiate with it for just a little bit more. Weight training for me is an opportunity to increase my efficiency with my running. I don’t worry about bulking up, well because I have never seen the problem with that. Also if I am running enough and performing enough cardio that problem will tend to itself. Strength training is not an efficient calorie burning routine that will cause you to lose weight. It is however a tool that I use to build and make my calorie burning sessions such as running even better. A couple of essentials that I always include for improving my running performance are Lunges, Squats, Lying Leg Curls, Leg Raises for my Hip Flexors and a wide range of exercises for my core and lower back. There are a millions of variations of these exercises and probably even a greater number of machines used to perform them.
The biggest trick, in my own opinion, is getting the timing right between your weight workouts and running workouts. It’s still difficult for me to balance to this day. Since I run every day, I have to allow myself proper recovery from both workouts. This is probably why, on an intensity level, I tend to favor a 4 to 1 ratio. In other words on rest days I work out only with a quarter of intensity I do on my hard days, sometimes only 1/5. Once you get into the rhythm of it you learn to recognize the cues from your body and feel the wave of intensity required on a daily basis to excel.

Strength of Character

Today's run was a chilly 8 mile trail run through the frozen snow. I enjoy trail running because it's usually less crowded so am I alone to my thoughts, I see some nature from time to time, and the scenery changes with plenty of twists, turns and hills. For these reasons it is usually home to my longest runs. A snow and ice covered surface however and changes these runs to tests of will. The surface is more uneven than usual, it makes my strides shorter, hills feel longer and it adds about 28 seconds to my per mile pace. Going downhill is also especially difficult on my joints because the hard uneven surface. I appreciate the challenge. Doing this makes my other runs easier. I know when I reach mile 8 on my next pavement run I will say "What? Already?!?"

Challenge Accepted!!!

So I decided I needed to reinvest in my running goals. I am unfortunately too broke to sign up for any races so my challenge must come from within. Beginning on April 18th, 2010 I will run 100 miles that week. It’s on the list this year’s goals to accomplish, it will be a challenge, I believe I will learn allot from the experience and it should benefit me with other long term running ambitions.
Between now and then I will need to build my endurance. I will do so by pyramiding my running daily and weekly, hill and strength training, and sprints. I other words I plan to make things as difficult as possible for myself between now and then to make the goal easier and more achievable.
The best part of deciding this with a date in mind is that it gives me direction and the plans begin to formulate. Now even if I don’t know what I am exactly doing I at least know where I am going.

Over Doin It

It's painfuly obvious that I am overdoing it lately. I could only manage a 1 mile run in 9 minutes yesterday. I fell asleep 3hrs earlier than usual sitting in a chair. It's just silly. One problem with overdoing it besides hurting yourself is that your never sure your there until your there. It just happens sometimes and you have to realize it and opt for some recovery. That doesn't mean I'm skipping running today (lol) but it does mean that today will not be a workout. No watch, no pressure, no hills, just a nice and easy jog.

Some Running Entertainment

While I figure out my new running schedule/regime I thought I would share a few things that keep me motivated and entertained in this notion of running.

The first is Just Your Average Joggler . He juggles, he runs, and it's amazing. I had the great fortune of witnessing this first hand recently and I have to say that it is truely incredible. First its light hearted enough to make you chuckle, second watching others react creates an infectious smile amongst all, and second when you actually observe the mechanics of it all your just blown away. It's not a slow pace at all, it's record breaking. The blog is equally as light hearted and fun as the idea of "joggling". It keeps me motivated and reminds me to have fun with everything I do.

The second is a series of commercials by The Running Superfans. It's funny because it's true.

The last thing is i2P. Its a very inspirational organization that sponsors trips for students to reach impossible areas of the Earth to educate and inspire. It was founded by Ray Zahab who has done just some amazing things in running career and life. He is currently about to embark in a running trek across Siberia. He and his organization are just too amazing to be summed up here.

It's still cold!!!!

I really am looking for some relief here. It took only 8 days to recover from my 32 mile ultra. I am kind of surprised by that usually it takes me weeks to recover from a marathon run. As it stands my speed and endurance have unquestionably returned and I feel pretty great, improved even. I truly believe it has something with the fact that I run every day. Adjusting my body’s tolerance levels perhaps.

What I can’t get over is this crazy cold that we have been experiencing. The wind is just a bitter mistress and seems to be coming at me from every direction. It bugs me to wear anything over my mouth and the air I breathe feels like its freezing as it enters my lungs and I am especially sick of wearing all these layers. With the wind proof pants and jacket that makes that chronic “swooshing crunchy” sound with every stride. It’s becoming like nails on the chalk board.

Enough whining, I just want it warm out, you understand. I wonder how runners in places where it is cold most of the year cope with the outdoors. Probably buy a treadmill. I am working on figuring out an actual running routine for myself. My previous motto of “Run as hard as I can for as long as I can” just doesn’t seem to be enough lately. I may be cheating myself of some opportunities and need to find out.

Cheers!

Been Awhile

Wow!?!?! It's been a long time since my last post. I apologize, just got caught up with other things and a little disinterested in blogging I guess. I am going to fix that. Here's an update: I figure I can officially call myself a runner now. Why? I have only missed 4 days of running within the past year. It's all I can think about. I have become obsessive about the subject and look forward to it every day even after I have finished a run I can't wait until the next one. Last weekend I completed my first ultra marathon. Although it wasn't a stereo typical foot race. It was actually harder. It was a 32 mile trail foot race in the snow and cold dubbed the Frozen Otter Ultra Trek. I finished in the top ten of a race that less than a third completed before cut off. Running just about everyday I believe has improved my recovery time. It's a week later after the event and I feel back up to speed and endurance. Now I am plotting my next challenge. Moneys tight so I am not sure what event I will do next. It will probably be another Ultra because I'm not sure if I can ever be a fast runner but I know I have more grit and determination than many and I believe that factor alone can make me successful and continue to place well in Ultras. My personal goals for running this year will be to run 1460 miles this year and to run 100 miles in one week. I will keep this blog updated more often with my personal diary of grit and determination of how I achieve these goals and events.