17 April 2010 - SMART

Change of plans my friends. 
For this week's SMART run - we are going to be doing some sprint work at the Washington Lee High School Track. 
If you are running with me, meet at the track. We are going to get started circa 0900hrs.
Bring some type of carbohydrate-savvy substance for you to replenish with prior to the main WOD at 1000hrs.

It'll be a "wham-bam" workout.

Sprints are an awesome way to increase speed! Out-freakin-standing! 
Did you know that sprint-induced fatigue is actually caused by a by-product of lactic acid named we know as the "hydrogen ion"? Here we were [blaming lactic acid] for your failures when the real culprit is this positively-charged asshole ---> hydrogen ion!

Tell you more? Sure thing buddy:

When you run hard-faster than 5-K race pace-hydrogen ions accumulate in your muscle cells, which causes an increase in intracellular acidity *sad face*. Since muscles don't function well in an acidic state, muscle contraction becomes impaired and fatigue quickly follows, then you start sucking more and more. Our bodies have the natural ability to buffer, or neutralize, these hydrogen ions (to a certain degree). This buffering capacity can be improved through high-intensity training-workouts featuring lots of short, fast repeats with limited recovery-which, in turn, can boost performance in hard efforts. Have I sold this well enough? 

Its a wonderful of cycle bitches. In essence, the better you buffer hydrogen ions, the faster and longer you can sprint without tiring or run your other races with increased ease (comparably). You also have to take your lactic acid shuttle into consideration, the more of these type of workouts you do - your body increases its ability to breakdown lactic-acid and use it as creatinine-pronase (which is the compound that makes muscle fiber impulses fire). 

What the shit does that mean? Ok, ok, ok - I'm getting too technical here. Ask me more and I'll tell you more. 

Bring your asses to the track and put in some work.

I can't tell you how much you mean to me . . . . . 

(it may hurt your feelings)

-Manni

Route: 7 miles - Gym to Memorial Bridge

We will start running at 0845 hrs, so get there on time!
Don't worry bitches! There will be sprints involved. Yay!
Yes, the sprints are integral portion of this day's run training.
Therefore: (please examine the map)
Relax pussycat, relax.
I am going to have some of the runners, the ones with a longer pace or that want to accomplish slightly less mileage this day, circumvent the [under memorial bridge] portion of this route.
This shortcut is located around mile 2.75 (so you'll only end up running something like 6 miles total).

10 April 2010

It looks like almost everybody will be at the Cherry Blossom 10 miler this weekend. Once again, there will be no group-savvy SMART run. I will be running the CB10 along with a grip of folks from the gym. If you have the chance, come out to support your peoples!

In the Meantime, I leave you with some pearls of wisdom. Read on brothas and sistas,

ENERGY CRISIS

When you're dragging, should you give up your run or try to pull through?

We all suffer the effects of exhaustion. Whether it's too much work, juggling school and adult life, or having to worry about  your kids - it can catch up to you if you aren't careful. You have to ask yourself though, "Is it from stress or lack of sleep? Or is it muscular fatigue from too much training or too little recovery?" Depending on why you're feeling weary, you may be able to run through it, or you may want to postpone your workout. Here's kick-ass advice on how to train when you're mentally and physically drained—and when you should take a rest day.


I've been up late working and going for short runs at lunch. Should I be napping instead?


Umm. . . . . Maybe

Sleep deprivation, it's not just for soldiers anymore — if you're rockin less than seven hours per night on a regular basis— you could compromise your immune system, which means you could be more susceptible to getting sick or hurt, and it could take longer to recover from illness and injury, then I gotta make you chicken soup and ask you to be brave and show me your tiger-face!
Attempt any serious training, and you'll likely end up hurt or stymied by your lack of progress. However, an occasional halfhour run can help. An easy run could take the edge off your stress level and improve the quality of your sleep. I'll just need to know "How do you feel after you run—energized or worn out?"
-->If you're worn out, get some ZZZ's bitch, then resume training."

I was up all night with a sick kid/puppy (translation: watching skinimax until the wee hours). My training plan calls for intervals. Should I do them? 


No stud, you're worn.

If you can rejigger your schedule, run easy and do the hard workout when you're better rested. If you can't, go ahead and do it. You'll get through the workout, but realize that the effort might seem greater than normal, as you kick yourself in the ass for staying up watching low-budget skin flicks with terrible plots and obtuse names.After a full night's rest your V02 volume is less than when you don't.

Huh?

It means that you'll have to use more energy and oxygen to perform at the same intensity, which is not beneficial for you or your proposed gains.


Since increasing my mileage, my legs feel like bricks. Should I fight it or take an extra rest day?


Oh no, are my little snookum's legs tired? Poor baby.

Some training soreness is normal, but if that dead-leg feeling is painful or persistent, you could be in danger of over-training. Be smart, be flexible, and customize your plan based on how your body feels. You might need an extra easy day after a hard session or to increase mileage more gradually. I recommend building your mileage for two or three weeks, then backing off for one week. Then the next week, you can go higher again. The recovery weeks allow the accumulated fatigue from training to diminish before undertaking a higher training load. Blam.

I'm six miles into a 20-miler, and I have nothing in the tank. Should I keep going or bag it? 


Take it like a man!

If you're not feeling worse as you go, stick with it. Often you'll find you feel better on the second half. If you have to, stop, stretch, get a drink, and start again. If you're healthy and well-rested, the experience of pushing through a tough patch will give you race-day confidence. Before you go all GI JOE super-hero on me - if you're under the weather or sleep deprived, consider stopping and trying again when you're better prepared. Play it smart.


I've had an exhausting day and am supposed to run. Should I wait until the morning instead?


By "I've had an exhausting day", do you mean: I don't wanna take my ass of the couch because I'm now a level 22 on Call of Duty?

Just get moving, puta, and you'll likely feel energized within a mile or two. Soon your mind and body will be feeling better, and you'll be glad that you're out there. Unless you get hit by a MetroBus like that chick on Connecticut Ave.
If the thought of running several miles seems unimaginable, start small. Don't think that far ahead. Just put on your running shoes. After that, a run seems possible.


I have to talk myself into going for a run every day.

Talk louder, use your outdoor voice, champ.

Before doing that, please note that I (me, Manni) personally think that running everyday is not the best idea, breaks are good - Like when I went to Seattle for a month and forgot to tell my girlfriend (now ex-girlfriend: she got all worked up about some silly lack of communication or something, I wasn't really paying attention because Mythbusters was on).
Please, please, please - rule out physical causes like sleep deprivation and health issues (a lingering cold, low iron levels, the clap). If those issues aren't to blame, you're likely burned out. "Find a new trail, a different town, a place you've never been before to run, a buddy to jog hand-in-hand with. An athlete's motivation wanes from time to time, but that's no reason to take a week off. Or is it? I think it's good every once in a while to step away completely. When you resume training, you'll feel excited about it again. Not right now though, you had all winter to slack, you lazy sack.

Sick & Tired of bieng Sick & Tired . . . . . Tireless Training

---Tips of the trade---

Uno - Check Yourself before you wreck yourself
I can have the worst night's sleep and still hit my workout the next day. Still, if it's been several days in a row with a lack of sleep, or if I feel really fatigued, I'd consider skipping a workout.

Dos - Bank Sleep
Get adequate rest you silly monkey. Especially before a race, Days out from a race, I try to get to bed earlier than usual and try keeping it as a pattern until the race itself. Bank.

Tres - Perk Up
My head's fuzzy sometimes in the morning, even after a really good night's sleep. Coffee wakes me up (as does the smell of cocaine).

Cuatro - Slow your Roll
I don't go on supertechnical runs when I'm tired. I pick a route I can literally do in my sleep. Every bit counts.

Cinco - Get  the F*ck Out!
The great outdoors, are just that - GREAT. Running outside in fresh air helps get me going. Get out of the house!

I freakin love you all,
-Manni

03 April 2010 SMART

Don't get your knickers in a knot my lovelies. There is still opportunity for you to get in a good couple runs that may be used as a diagnostic tool. For those of you that are running the CB10, I will be hosting a good run this Saturday. It will get started at 0830hrs and will traverse around 7 miles. For everyone else, or those that don't want to trek this distance, there will be a 4-mile alternative that will kick off at 0910hrs. Both will include some great stair work at the Exorcist Stairs at [point (total distance) - 1.75 miles]. The maps are posted below, because I'm cool like that.

Does Running Stairs Make you Faster?

Yes bitch, it does.

Oh, you expected a better response? 

No problemo, here comes a good rant.
(wait for it, wait for it, ok . . . now)

Efficacy of Stair Running:

There is no doubt that there are cross-over benefits from running stairs. In line with the the specificity of training principle, you are using muscle groups in a running-specific motion. It is not like swimming, cycling or even walking/hiking. It is indeed a running motion. It also isolates muscle action similar to running hills. Which is a great adjunct to hill training. If stairs are combined with other strength oriented drills and exercises it becomes a powerful base training workout.

The two ways we get faster are extending stride lengths and quickening stride rates. Therefore this must be countered. This leads us to a couple of critical elements to get the most out of our steps.

• When running stairs, run up with the quickest leg turnover possible. (Think “hot coals” under my feet.)
• Use exaggerated strides for stride length enhancement. (Think “power” or “bounding” strides.)

(Prepare yourself for a heady comment)

On the physiological level, the quick reps work to decrease foot contact time and improve leg turnover. The bounding reps works to elongate strides organically. The exercises improve core strength for a more comprehensive workout. These are three important aspects of training that lead to improved efficiency in your running. Therefore these must be integrated into stadium stair workouts.

A cautionary side of stairs is safety. Returning down may be tricky once fatigue sets in. Falling is not as fun feeling as it is hilarious looking. So, most of the time I advocate a quick walk with “light stepping” for your trip to the bottom. Use it as recovery bitches, you never know when I'll make you go back up. Refresh, recover, and power up - the next set awaits.

TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS

“Hot coals” on the steps.

The idea is to run as light and quick. Practice tapping each step and getting off that step as fast as possible. Focus on running fairly erect, do not slouch or bend at the waist too far. Use your arms to keep momentum by pumping them quickly and powerfully. Similar to “hot coals” is to run the steps as fast as possible with the emphasis of a powerful push off from your take off foot. Exaggerate force in your push off foot. This provides a different emphasis with the same results.

Bound the steps.

Stride powerfully enough to skip to every other step. Use your arms to keep momentum with powerful movements.

Hop the steps.

On two legs, hop up a length of stairs. Keep your hops quick and powerful. Use your arms to swing into each hop. Walk down.

One-leg hop the steps.

This is very advanced. However, this is a powerful way to improve your running strength and work on balanced musclulature. Keep these quick. If your flight of stairs is long, go half-way on one leg and continue up with your other leg to the finish. Walk down.

Be prepared for this and more. Also, if you are planning to do the CrossFit 1000hrs WOD (you will get back in time) - I want you to bring yourself some type of quick release carbohydrate. Some examples of this are: Gatorade, G2, GU, Sport Beans, Granola Bar, you get the picture? Notice that I stated "Carbohydrate" and not "Electrolyte", therefore products like Powerade Zero or Propel are not recommended. 

Now remember-

• 7 mile distance peoples' feet will start in motion at 0830hrs
• 4 mile distance peoples' hit the ground at 0910hrs

I will be leading the charge of the 0830hrs people. Please familiarize yourself with the route that you will participate in. They are posted below. Like always I expect some hard fought effort out of you freaks. If you have any questions, feel free to hit me up. Otherwise, I'll see you in the coming morrow.

Go ahead and sleep in, it's OK.

-Manni  

4 miles & Exorcist Stairs

Check out this money 4 mile "There & Back" route!
Take note, there is a special marker/icon at the 2 mile point.
This means that good times will be had here. Trust.

7 miles w/a splash of Exorcist Stairs

This is a 7.33 mile course
We will stop at the Exorcist stairs for some "FUN"
(I would be doing you a disservice if we don't do stairs)