Last Mile Lounge

Paul passed on an excellent link after my post on CrossFit. It’s a post I have read previously, and in fact I read everything Steve Magness writes. I bring this post to your attention because not only is Steve pursuing a Masters in Exercise Science, is a running coach, and is someone who breaks down an athletic endeavor into the most simple of components. but he uses science to make his points. And I think it provides some interesting reading related to my post today. Hence, before delving into today’s post, I urge you to read Steve’s take on CrossFit here.

For those whose eyes glazed over, the key point (for my purposes today) of Steve’s post is adding improvement in the short-term when introducing intensity to a workout. And this should make sense to most runners. You build a base and then introduce speed work. After five or six weeks, you notice that overall you are faster and at certain distances you have much more of a kick at the end of a run. It’s all good. At least we think it is.

Now, I am not an exercise scientist and I do not stay at a Holiday Inn Express, but I do read plenty of research. Also I am not here today to bash a particular workout or training methodology. My purpose is to help runners understand the limits of change and to be wary of the next “best” thing.

A Change Will Do You Good?

It happens all the time. An athlete changes coaches or adopts a new training program and suddenly they are better than ever. But should we really be surprised? After a period of time our body adapts to a training routine and improvement falls to a crawl. It’s the old adage about diminishing returns. Our performance levels off and the next thing you know we think a new pair of shoes will solve the problem. The reality is it could just be a minor adjustment to your workout.

But…if you give me six weeks! That’s a guarantee touted by many an exercise program that tries to sell its “solution” on late night TV. Six weeks is key because typically during that period most improvement is realized because it takes that long for the body to begin adapting to a new routine. As Magness noted, “They take recreational runners who just do easy/base stuff and then throw 6 weeks of training hard on them and they improve.”

But in the long term, is the new routine challenging the body in the way it needs to be to continue to improve performance? That’s a good question. In some cases, yes – in other cases, maybe not so much. It likely depends on the person, the sport, and the goals.

Runners change coaches all the time looking for that last ounce of speed. And success may not necessarily be predicated by the choice of coach, but in fate matching the right runner with the right coach. Exercise, like motivation, can be a personal thing, and our investment can be based as much on the source (the coach) as the methodology (workout routine).

So how do we continually challenge ourselves so we can see improvements in our performance. Well, every six weeks we could try a new training routine. Or we can understand, as Magness puts it, “Training isn’t a random collection of hard exercises or workouts. There has to be some sort of logical sequence and progression. If there’s not, then you can expect to get exactly what you trained for, random results.” Granted, Magness was taking about CrossFit, but I believe this applies to training in general.

For runners, there is an interplay between building volume (mileage) and high intensity workouts (speed work). Those two components support each other for performance gains. Proper weight training and core workouts support them both by strengthening the structure of the body, enabling you to do more and reducing the chance of injury.

What Does This Mean?

What this means is someone should not blindly follow a workout because of the hype of a success story or two. I could do a thousand squats in the shower every day for six months and then go run a marathon. Just because I finished doesn’t mean everyone should start doing squats in the shower. Especially if you want to qualify for Boston.

Therefore, it’s important to start with a goal and understand how the components of volume, intensity and strength fit the goal and balance them accordingly. Your balance has to be in line with your goals and your expectations.

There is nothing wrong with looking at alternative training plans (just like there is nothing wrong with looking for a new coach), but the key is to look closely and understand what happens in the long term, not just the short term.

My  Mistake

So with respect to a training plan, it is obvious balance is the key. This past training season my focus was more on volume than intensity. And this showed up not only on race days, but also certain training days, with respect to my performance. If I had focused on a better balance, I would have had better results.

At the conclusion of this season (Gasparilla, the first weekend of March) my aim is to take a little time off to let some nagging injuries heal and then focus on strength training with running being secondary. I will then shift to volume running to build up a mileage base, while moving into a weight training maintenance mode. Then, I will introduce intensity over a number of weeks before backing down and balancing the three components to be in line with my goals.

Still doing the Marathon “shuffle” after Saturday’s monsoon run. But the muscles are slowly starting to cooperate. I’ll be walking, foam rolling and stretching throughout the week until I am loose enough to hit the pavement again.

Below is a picture of the Half Marathon Start from Saturday.

^{(Picture Copyright 2012 THE FACTS)}

Let’s Talk Beer

I can only assume most, if not all of you, are wondering what beer I drank post-race Saturday. If you guessed it would be an IPA (I need my antioxidants!), you are are correct: Maui Brewing Big Swell.

Speaking of beer, the hotel I am at only has craft beers on tap and I have been enjoying a splendid offering from Cigar City; the Hot Blooded Foreign Stout. It pours a dark, dark, dark, brown with a frothy head. It provides a smooth taste and a clean finish. You can detect some notes of chocolate and some burnt sugar, with just a hint of hops – something those of you who are afraid of bitterness will appreciate. This easily qualifies as a half marathon beer.

Working It Out

I am still working on the layout of the blog. As I learn more about WordPress and actually have the time, I am slowly making changes until I get to my happy place. I cannot guarantee what you see today will be here tomorrow!

I Know I Am Getting In Trouble For This

Tough Mudder? Kid’s Stuff.

Warrior Dash? For amateurs.

If you were looking to test your resolve, then Surfside 2012 was the race you were looking for. This was less of a race and more of an exercise in perseverance. This was not a challenge but an act of defiance against the powers of Mother Nature.

Last year I set my marathon PR on the smooth, hard-packed sand of Surfside Beach. This year it took me over an hour longer to complete the same course. Except other than several landmarks and the incessant crashing of the waves, the course was nothing like it was last year. Whether one was running, walking, or both, they were in for a long day. I seriously doubt anyone was prepared for, much less expected, what transpired Saturday morning.

Rain, Rain Go Away

I do like running in the rain. Especially on days when its not a chilling rain. For the most part, yesterday was like that. There were a few times the wind gusted off the water, sending a chill through the body, but other than that, the 60 degree temperatures were in line with singlet weather. Singlet weather if you don’t mind the sting of a thousand pebbles being hurled at you by a wicked wind. While those moments of heavy rain only lasted five to ten minutes at a time, they repeated often.

The thunderous bouts with the rain did nothing more than soak my body and my clothes. It’s what it did to the beach that turned the marathon (and half) into an adventure run. Surfside Beach became a microcosm of how the Grand Canyon was formed. If you have ever wondered about the power of water and why flash floods can be so dangerous, Surfside Beach was a test lab.

Navigating Rivers

It started with ruts. The water creating fissures in the sand at an alarming rate. As the rains continued the ruts turned into streams as the water carved out 10, 20, and 30 foot wide chunks of beach. The upper part of the beach, typically where there is very little camber and where automobiles drive back and forth, became a swamp; or better put, a series of small lakes that were a perfect water source for further beach erosion/destruction during the moments in between thunderstorms. It also became the resting place for a few cars that sunk in the once hard-packed sand.

The streams were turning into rivers of rushing water, swirling sand and debris. By the time many of us were on our way back, some had doubled and tripled in size, not to mention depth, complete with holes and strainers. I didn’t bother attempting to count how many “water” crossings there were, but suffice to say shoes and socks were constantly water logged. This was a race where there was no rhythm because I was constantly trying to pick my way through something.

This would have been a grand opportunity for those folks who practice the barefoot arts except for one thing: debris on the return trip. I don’t know where it came from, but the wind and rain littered the once pristine beach with a small dose of trash and a heavy dose of natures remnants. The few barefoot runners there were (as well as the folks who ditched their shoes) were forced to run at the water line or in the water to avoid debris. I would almost venture to say some parts of the beach looked like a war zone.

Why Am I Out Here?

Honestly, I had no problem with the rain. Yes, it hurt at times, but it was bearable. As for the changing landscape of the beach, I constantly told myself it was an adventure. What gave me pause were the storms themselves, which featured lightning and growling thunder. I will run in almost anything with the exception of dense fog and lightning. As much as I like to best what Mother Nature can throw at me, there are times when respect is called for.

The half marathon, which was scheduled to start an hour after the marathon, was delayed an additional hour and twenty minutes because of several heavy storm cells going through, complete with lightning. Marathoners unfortunately had already weathered multiple storms and would be required to manage these additional ones as well.

During the course of the first hour or so there had been lightning, but it was off in the distance. It was after a particularly close strike (about a mile or so away) when I questioned whether or not we should be out there at all. Even the half marathoners, with the delay, were not out of the woods with respect to pounding rain and lightning.

Lady J informed me spectators were asked at one point (prior to the half marathon start) to drive down the beach and provide shelter for marathoners in their cars. I don’t think there were any takers and it was through no fault of anyone – the beach had become all but impassable for most vehicles.

I have to wonder with the lightning and what the weather did to the course if this race should have been rescheduled or cancelled.

I Hurt

I cannot remember a marathon where I hurt so much. From my hips down to my toe nails it’s nothing but a numbing pain. I think even the hair on my leg hurts. Slogging 26.2 miles is a workout one just cannot prepare for. My right calf blew up somewhere on the course, my left knee is beat up, and my right hammy is screaming for mercy. Thanks to a “marathon” soaking I am chafed in all the wrong places. The bottom of my feet are ripped to shreds thanks to wet socks and sand lodged in my shoes AND my socks.

NOTE: In addition to all the odd landing angles, the other bad attribute of the streams and rivers we had to navigate was the swirling sand, which got lodged in the shoes and the socks. Feet weren’t just rubbing against material, they were rubbing against sand. Wet, grating sand.

Did I mention the wind burn? Sigh…

All That Being Said

I am not trading this race for anything. OK, maybe no lightning, but other than that I would do it all over again. I know many people left early and I know many people didn’t bother showing up. But a healthy number of us, marathoners and half marathoners alike, took on adverse conditions and navigated a beach that had been put through the grinder.

As I cheered on runners after I finished there were a lot of shaking heads. Most of their comments were based on one of two themes: “Hardest race I have ever run” and “My slowest race ever.” Many of these people were half marathon, marathon and even ultra marathon veterans. Some of these people will never come back. But regardless of that, each one of us was a conqueror yesterday. We took on much more than a race and we persevered. It may be an experience one does not want to repeat, but the accomplishment of what happened on/in the sand can never be taken away.

And Lady J

Everybody had it hard yesterday. It didn’t matter whether you were running the marathon or the half. It didn’t matter whether you were running or walking. Lady J was no exception. Her navigation of the half marathon course took nearly four hours. Like those who finished in front of and behind her, she earned her medal. Like everyone else, she hurts too. But, and this is an important “but” – her shoulder is fine. She experienced no issues. So for her, a tough race, but the comeback continues. 

Tomorrow is the Surfside Beach Marathon and Half Marathon. On the one hand, I am excited because regardless of what Surfside throws at me, I always seem to have a sense of accomplishment at the end of the race. On the other hand, the timing isn’t what I would like it to be. To wit, when running marathons close together, three weeks in-between is ideal and four weeks is acceptable. Unfortunately, it will have been five weeks since Houston and that number, oddly enough, makes it harder – specifically with determining what mileage to do between the marathons.

In addition to my weekday runs, the weekends since Houston I have done 10 – 12 – 15 – 5 and I just don’t feel ready. But what the heck, right! That five should have been a ten, but nature – of the heavy kind – called and there were no available rest rooms at the lake I was running around.

Surfside is all on sand so it is forgiving on the joints, although some areas where the sand is not packed can be a little tough on the muscles. Thankfully, most of the course is of hard-packed variety of sand. Plus there has been some rain so it should definitely be nice and packed.

There are two wild cards at Surfside. One is the tide. If the tide is out and you can run near the waterline it feels easier because even though there is a bit more camber, it is much smoother than higher up the beach.

The other wild card will be the weather. Tomorrow’s forecast calls for temperatures around 60, with very little movement. Unfortunately, the humidity will not be moving much either and it is expected to be close to 100%. I can only hope this 100% means rain because I love me some rain running!

I have been hydrating with beer all week, so hopefully I will be well prepared for the humidity.

Regardless of what the conditions are my only goal is to have fun and eventually finish; meaning I will have satisfied all necessary requirements to partake in post race beers of the craft kind.

Good News – Jamoosh Comments

Some of you may have noticed somewhat of a comment blackout on my part over the last month or so. With a new job and a new computer I just was not finding the time to rebuild my RSS Feeds. Thankfully I am finally in the process of doing just that, thus you should begin to see some random comments, if not already.

Well, most of you. It turns out much has changed in a month. Suddenly I am being hit up with pop up ads while trying to comment on a few blogs. Further, some blogs have so much darn “flair” in the sidebar they take forever to load. Sorry, I cannot put up with either of those situations. I respect your desire to make money and/or let everyone know how many blog circles you are a part of, but my time is precious.

Lady J – Walk, Don’t Run

Lady J’s recovery from shoulder surgery is going well. Unfortunately it is a slow process and she has yet to get outdoors on her bike, although she is allowed to ride indoors using her performance trainer as long as she alternates between hands off and hands on the handle bars.

She is also doing a little running, but mostly walking, as she has not received permission for all out running. Hence, she will be doing some all out walking tomorrow at the Surfside Half Marathon. Not exactly her goal, but progress is better than nothing.

For seemingly every diet there is an example of an elite athlete or two who have succeeded as a product of said diet. It doesn’t matter whether it is the Paleo diet, a Vegan diet, a low carb diet, or a no carb diet, publishing the name or names of athletes gives it cache and hopefully, from a marketing standpoint, average athletes everywhere flock to the new found miracle of performance.

The same can be said for exercise routines and methodologies. If it makes <insert athlete’s name here> stronger and faster, it will undoubtedly do the same for me. If <insert athlete’s name here> lost # pounds and gained strength, I too shall lose # pounds and become a hulk of muscle.

Unfortunately, most of us forget that most of these athletes have the luxury of focusing on being an athlete versus the rest of us who struggle to find time for our passion. Further, we are not often privy to all the details that enabled an athlete to get from point A to point B. In fact, some of the more well known diets are modified for the elite or extreme athlete.

Which brings me to CrossFit, which has exploded in popularity. CrossFit purports to be “the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.” On the other hand, the purveyors of CrossFit readily admit their “specialty is not specializing” and in fact CrossFit is meant to “punish the specialist.” These statements appear to contradict each other as in many athletic endeavors, specialty is the key.

CrossFit advocates are very passionate, which is a strength of the program. However, over the last year a rising number of physical fitness experts are speaking out against CrossFit. In fact, the dialog between the two groups has gotten nasty to the point of CrossFit being labeled “a cult.” This has done nothing but confuse people interested in improving their fitness.

Warren Ashley over at FitFinity serves up one of the best bulleted pros and cons to CrossFit that I have read:

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Pro

1. People like it – This is huge. Lots of people really enjoy Crossfit, which leads to several additional benefits.
2. Adherence - No program is effective if you don’t stick with it, so getting great adherence is a big win for Crossfit.
3. Effort - People who like Crossfit style training tend to work out balls to the wall. Effort goes a long way in any fitness program.
4. Variety - The variety of the workouts plays into the above in a huge way. Because you almost never do the same thing twice, you (theoretically) don’t burn out on any one style of training. The variety of training also leads to…
5. General Physical Preparedness – The goal of Crossfit workouts is to make you well rounded. Not huge, not super ripped, not super strong, not super fast. But pretty big, pretty strong, and pretty fast. According to Crossfit – “Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.” For this reason, Crossfit is quite popular among law enforcement and military personnel. Come to think of it, “well rounded fitness” sounds pretty good to a lot of people.

Con

1. Seemingly random programming – The workouts of the day bounce around in a seemingly random fashion. Per strength coach Alwyn Cosgrove: “Another one was 30 muscle-ups. And if you can’t do muscle-ups, do 120 pull-ups and 120 dips. It’s just random; it makes no sense. Two days later the program was five sets of five in the push jerk with max loads. That’s not looking too healthy for the shoulder joint if you just did 120 dips 48 hours ago.” Hello, injury.
2. Dangerous loading protocols – As an example, one workout of the day required 30 reps of the power snatch at 135 lbs. The snatch is an explosive Olympic lift, which I would never program for over 5 or 6 reps per set due to the technical complexity involved. It’s just too hard to maintain your form past that point. Likewise, the above 6 reps of 225 lb deadlifts is out of reach for many. Hello again, injury.
3. Lack of progression – Due to the “never repeating” nature of the programming, it is difficult, if not impossible to track progress in major lifts. How do I know my strength or speed is improving if I never repeat a protocol? Most strength coaches and trainers agree that some form of measurable progressive overload is crucial.
4. Difficult personalization – While Crossfit claims its workouts are highly personalize-able, the resources for people unable to perform the standard WOD are slim. In fact, the Crossfit FAQ explicitly states that only those with “exposure to Olympic weightlifting, powerlifting, and gymnastics” should attempt the WOD right away. Really? Who has that kind of experience? They say they are working on an exercise substitution list, but it doesn’t appear to be available. The truth is, no single workout of the day could possibly address the needs of all (or even most) people effectively or safely. The amount of customization required basically results in entirely different workouts.
5. Efficiency – While it may be fine for already-fit police officers looking to get more fit, the Crossfit workouts of the day are not the most efficient ways to reach most goals like fat loss, muscle growth, maximum strength, or maximum speed.

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I have considered CrossFit and have friends who have seen some successes with CrossFit. But I was pointed to a study that found cross-training is not as beneficial as originally assumed and in fact, specialization (including targeted resistance training) provides more significant benefits to the individual focusing on a single sport (the study does point out cross-training is good for people interested in general fitness).

To me, I think that’s where the debate between something like CrossFit comes to a head. It depends on what your goals are. If someone is looking to improve their marathon performance or swimming prowess it makes sense to adhere to an exercise routine that focuses on the skills and muscles necessary to succeed/improve. Conversely, if one is looking toward general or overall fitness, something like CrossFit can be beneficial.

If you are interested in what goes on in CrossFit, Junie over at All That Glitters Is Golden has a running narrative of her CrossFit workouts.

In a future post, I want to take a look at cross-training for the runner. I know, I just questioned the benefits of cross-training in a specialized sport, but I don’t necessarily believe it 100%. Something to look forward to.

My woman loves me! Although I am on the road for V-Day, Lady J still managed to brighten my day with the gift of sweetness:

I love me some Dove Dark Chocolate = win!

Peanut Butter M&M’s = Indeed.

Throw in an iTunes Gift Card and I am #winning!

Suffice to say I won the wife lottery.

10 Things I Love About You – Running!

I want all the cool kids to acknowledge my existence, so I can’t leave myself out of the 10 Things I Love About Running Post. Hold on, here we go!

1. Farts! I can fart on a group run and nobody cares.
2. Beer! Run far, run hard, drink craft beer. Oh yeah!
3. See the world – or at least the city. There is no better way to discover a new location than to go for a run.
4. Immunity! Running helps my immune system. Very important as I get older.
5. No Pressure! Most runners don’t care whether I run short or run long; run slow or run fast; run a lot or run just a little – it’s all good!
6. Me! I can do what I want. My goals are my own, not someone else’s.
7. Start Me Up! There is nothing like a good run to get me going in the morning.
8. Strangers! Sharing a moment during a race with a stranger is camaraderie at its best.
9. Help Me! I can always count on my fellow runners to help out with information or their experience.
10. Psycho Killer! Running not only relieves stress, but likely keeps me from going insane.

Why do you love about running? Or for the criminal element, running away?

Congratulations! Your degree has been officially conferred for the BSB/EB program.

Indeed, I now have a Bachelor of Science Degree with a focus on Electronic Business. I will shortly start my new internet company, tentatively named “Goomazon.” Special thanks to Lady J, who gave up bunches of evening and weekend time with her man so that I could make this a reality.

Running With The Devil

Or, I think I am the devil inside myself.

To wit, I had planned on shutting my season down after the Gasparilla Distance Classic at the beginning of March. But lo and behold I find out my next project is likely going to be in Michigan during the Martian Invasion of the Races 2012.

Can I resist? I think not. Therefore there is a very good chance I will be running the second Saturday in April.

At the moment, I have not decided whether it will be the half or the full. But if you know me, I am leaning toward the full.

I cannot remember the last time I was in Michigan. Or if I have ever been in Michigan. So let’s assume I have never been to Michigan. Hello Michiganders, you may want to consider getting your state ready for my arrival. I am sure you want to make a good impression, especially since Lady J will be joining me (hubba hubba!).

A Man Among Old People

This weekend I am stuck in Lakeland, Florida. I have learned that if I walk into a restaurant before 6:30 PM it is nothing by gray hairs, silver hairs, and no hairs. And it’s virtually the same people sitting in the same place they were the night before. BINGO!

Thankfully there are a number of lakes to choose from for my ten miler come Saturday. Hence, I shall not complain – as long as I can find a decent beer afterward.

Weekend

The weekend is upon us and football is over. Um…

…and WORDPRESS:

Today I was feeling much like a gloomy Gus. My morning was rotten and I needed a pick me up. Then I thought aloud to myself, “Donuts! Yes, donuts. What could be a better pick me up than donuts?” I could think of nothing else. My cat looked at me with a WTF look on his face before sauntering off, apparently pissed about something. But that is the way cats are. They are either pissed or conspiring to kill you. Stupid cats.

Hence, it was off to the donut shop with visions of glazed, sugared, and sprinkled treats dancing in my head, with a special guest appearance from cardiac arrest. They don’t make it easy at the donut shop. So much sugary bliss to choose from. And you can’t just buy one donut, you must buy at least six, preferably a dozen.

And therein lies the problem. You can easily eat one or two warm donuts that melt in your mouth in an orgasmic rush of sweet, sweet, cake. And surely two is enough, but the remaining donuts are still so warm, so inviting, tempting you. Just one more, maybe two. Okay, all six.

No! My gloominess retreated, but now it is aroused again by the full sugar rush attacking my stomach.

I feel like crap.

I was tagged by the Tortuga Runner and apparently I am on the hook to provide 11 random facts about myself and answer 10 not so random questions.

11 Random Facts

1. In a certain circle of friends I was known as “The Ramblin’ Guy” because I could recite every Steve Martin comedy routine ever recorded.
2. A friend and I once convinced two females we were demolition experts and were in town to blow up a bridge.
3. For a short period of time, technically, I had ties to the Detroit Mob.
4. I have had at least three concussions during my lifetime.
5. When I was in the Navy, my friend Mike and I used to wear our sunglasses at night…
6. Speaking of the Navy, I am fluent in C-4 and det cord so don’t piss me off.
7. I have a serious dislike for bologna.
8. When I set the volume on the TV it always has to be an odd number.
9. I consistently beat my cat at XBOX games.
10. I get my news from Chelsea Lately and The Soup.
11. May I moo moo dogface on a high school track? Not necessarily, but I did one early morning during speed work.

10 Not So Random Questions

What is your favorite TV show?

Pardon The Interruption

What is your favorite cheese?

The one I just cut…

What is your favorite post race body restoration type activity?

Since hops are healthy, going to a brew pub and drinking beer.

If you had to jump right now would you prefer side-to-side or up and down?

Side-to-side since my knees are under a desk.

FroYo or Ice Cream?

Uh, I don’t know what FroYo is, but it sounds like a hair product for my African-American brothers and sisters, so I will go with Ice Cream.

Martini: shaken or stirred?

Pass. I don’t drink hard liquor.

What is your worst chaffing area on a long distance run?

Crotch- Yup, TMI!

Do you barefoot run as part of your training?

Yes, but not enough.

What is your favorite book of all time?

Cruel Shoes by Steve Martin.

Forget what you are doing now, if salary wasn’t an issue what would your dream job be?

If salary wasn’t an issue, my dream would be to not have a job. But if I could review beer and races for a living – hello!

As January and the first month of 2012 come to a close, I have but one request. But first, how about a preview of one of this year’s upcoming Super Bowl commercials:

Thank you Ferris…

Weather or Not

I understand that some of you in the colder part of the company will either chastise me or consider me a lunatic, but just as many of need more cow bell, I need more cold. To wit, the Houston winter has been anything but thus far. I am putting out a plea to Mother Nature for at least a day or two in the 20’s – anything that will require a second layer.

I know, it sounds a bit odd. But I have winter gear, sitting lonely in the closest, wanting nothing more than to serve its purpose in life. Sure, it’s not a whole lot of winter gear like some of you have, but still.

I put up with months and months and months of 90+ degree weather and 90+ percent humidity and all I ask is for a frosty, ill wind every now and again during the winter months. Come on Mother Nature, show me what you got.

In the mean time, I guess I’ll just go out and deal with this horrible 59 degree weather I am presented with for this morning’s run.