Recovering After Long Runs

Today is the second day after my last long training run before a half marathon in less than 2 weeks. As I sit here at my desk I can feel every muscle in my legs and feet. My shins hurt, my knees ache and my hips are throbbing. As a runner with Osteoarthritis, I understand that my recovery times will be longer than when I was younger. I also know that my daily dose of Joint Advance helps cut that time down dramatically. So how long DOES it take to recover from a long run? And more importantly, how soon can I get back to training?



This article written by two-time Olympian and Exercise Physiologist Pete Pfitzinger, answers these exact questions. Because his advice is so right on the money, I’m going to reprint it here. His advice can also apply to recovering from a half-marathon.


“After running a marathon, there are basically three options. You can: 1) vow never to run again; 2) take some time off and then gradually get back into training; or 3) jump into full training as quickly as possible. Option 1 is not recommended. Option 3 should be chosen with caution. Option 2 is almost always the wisest choice.


Your best strategy for future success after a marathon is to take a well-deserved break. Allow yourself at least three days completely off from running. There is little to gain by rushing back into training, and your risk of injury is exceptionally high after the marathon, owing to the reduced resiliency of your muscles and connective tissue. If your muscles are still sore, are tight enough to alter your running form, or, heaven forbid, you just do not feel like running, then you should take a few more days off. The nearly negligible benefits of a short run at this time are far outweighed by the risks. Taking several days off after the marathon may also prevent you from getting sick. After prolonged high-intensity exercise, your immune system is temporarily suppressed, creating an open window during which you are at increased risk of infection. After a marathon, your immune system can take up to 72 hours to return to full strength.


During the first few days you need to replace lost fluids and take in both carbohydrates, to replenish your muscles’ depleted glycogen stores, and adequate protein for muscle repair. For the first three days, eat approximately four grams of carbohydrate and 0.5 to 0.6 grams of protein per pound of body weight.


After a few days off, you should be ready to resume easy training. The recommendations below will help you recover quickly while minimizing your risk of injury:


1. Fulfill your need to exercise by crosstraining: Alternative forms of exercise, such as swimming or cycling, are a great option because they increase blood flow through your muscles without subjecting them to the impact forces of running. Walking is also a reasonable (if slightly embarrassing) alternative for the first week or so after the marathon. Approximately 30 minutes of crosstraining per day will help speed your recovery.


2. Train with a heart monitor: Training too hard after the marathon will ultimately slow your recovery and increase your risk of injury. It takes more discipline to hold yourself back and allow a full recovery than it does to mindlessly dive back into training. One way to ensure that you do not run too hard is to set an upper limit, using a heart rate monitor. During the first 2-3 weeks, keep your heart rate below 75 percent of your maximal heart rate or 70 percent of your heart rate reserve.


For example, say your resting heart rate is 50 beats per minute and your maximal heart rate is 185 beats per minute. Using the maximal heart rate method, you would keep your heart rate below 139 beats per minute (185 X .75). Heart rate reserve is your maximal heart rate minus your resting pulse. In this example, your heart rate reserve is 135 (185 - 50). Using the heart rate reserve method, you would keep your heart rate below 145 (resting heart rate of 50 + (135 X .70)) during your recovery.


3. Avoid injury by minimizing pounding: Because your muscles and tendons are fatigued and stiff, it is critical not to stress them too soon. Running on soft surfaces will reduce the cumulative impact experienced by your legs and back. You should also avoid hills, not only because running uphill requires more effort than is optimal, but also because downhill running induces muscle damage.


4. Get a deep massage: Most serious marathoners use sports massage to speed recovery and prevent injuries. The few studies that have been conducted on the benefits of massage have shown mixed results, but I would not discourage you from a massage (or several) after a marathon. An experienced massage therapist will find sore muscles you didn’t know you had. To be effective, sports massage should be “pleasantly uncomfortable.”


5. Be flexible: The time of recovery from a marathon depends on a variety of factors: diet, quantity and quality of sleep, general health, age (we tend to recover more slowly with age), etc. There is a large variation among runners in the amount of time required to rebound from a marathon, so you should not copy your training partner’s recovery program. Nor should you devise a rigid schedule based on how you recovered from your last marathon. During recovery, base your training strictly on how you feel.”

-- Pete Pfitzinger, M.S.


As always... Health to YOU!!

Tommy



P.S. Here is the half marathon that I'm running on March 13, 2011. Check it out... and if you're in the SD area, come on out and enjoy the event!!

http://www.sandiegozoo.org/halfmarathon/

Running After 40...

Lately I've talked a lot about training for this half-marathon that I'm running in 4 weeks (March 13th), so today I want to change things a bit and just spend a little time talking about Running. More specifically, I want to talk about running as we hit that magical age of 40 and beyond.

Running is one of the most efficient ways to maintain and improve cardiovascular fitness, balance and muscle tone as we age. It's also one of the easiest ways to get injured if we don't acknowledge the physical changes that come along with getting older and modify our training routines accordingly.

You're never too old to start or continue a running program, but to run safely and prevent injury, it's helpful to understand how aging affects our physical capacities. Running is a high-intensity activity, and runners typically reach their prime fitness in their 20s and 30s. At about age 40, even elite runners see a decline in performance.

The Physical Affects of Aging

As we grow older our muscle fibers shrink in number and in size (atrophy) and become less sensitive to nerve impulses. This may result in decreases in cardiovascular endurance, strength, balance and coordination. Most athletes experience some of these declines around age 40, but the extent and speed of the decline depends on factors other than age alone. Some of these factors include genetics, diet, lifestyle and our physical activity levels. In fact, research shows that much of the age-related loss of fitness we take for granted is actually due to inactivity rather than age alone.

Increasing training time and intensity in response to the affects of aging often backfires. Older athletes who train harder and longer often wind up with injuries, such as overuse injuries, overtraining syndrome and acute injuries. In order to continue a successful running program, older runners need to train smarter not harder.

Here are some training tips for runners over 40...

Slowly Increase Time and Intensity

As you age, you may find that you need to ramp up your training more gradually than when you were younger. If you are new to running, you may find that you need to begin a running program by alternating 30 seconds of running with 3 minutes of walking for a 20-minute session. Over time you will slowly increase the amount of time running and decrease the time spent walking. This slow transition will help prevent injuries and build strength and endurance in the muscles.

Stay Motivated

If you are taking up running later in life, you may find that it doesn't come easily. Keep in mind that you are doing this for fun, for health and, most of all, because it's a great, efficient way to get fit. You don't need to be competitive to get health benefits from running, so take it easy and have fun with it.

Listen to Your Body

You may be more prone to joint injuries as you get older, so if you notice any pain in the joints during a run, stop and walk. You might need to be a bit more forgiving and flexible if you are an older runner. Keep in mind that you can alternate running days with another low-impact exercise, such as swimming and biking, and still be able to maintain a bit of running. In fact, it's unlikely that you will want to run every single day, so find an alternate exercise that you enjoy.

Rest and Recovery

Rest and recovery is important for every athlete, but as we age, rest is even more critical to injury prevention and performance gains. You may find that instead of one recovery day after a hard-training run, you may need two days to completely recover. One way to determine recovery is to take your resting pulse each morning before you get out of bed. If your morning heart rate is higher than this average, especially after a difficult run, you may not be fully recovered. Take another day off or just do an easy workout for the day until your heart rate returns to your baseline.

Add High Intensity Intervals

It's critical for older runners to have one high-intensity workout each week. You need to work at about 80% of your maximum heart rate during this workout. This can be done in an interval-training format of 60 to 90 second intervals of sprinting, separated by 5 minutes of easy jogging for recovery.

Build More Strength

Maintaining muscle strength can help maintain running speed as we age. All it takes is one to two 30 minute weight-training sessions per week, to keep muscles strong. Include both upper- and- lower-body exercises, and lift weights that are 60 percent of your one rep maximum.

Improve Your Balance

In general, as we grow older, we experience a decrease in strength, balance and coordination. A simple balance-training exercise can help you stay agile and help prevent injury while running.

Stay Hydrated

As you age, your thirst mechanism becomes less acute and you may not feel as thirsty. One easy way to tell if you are getting enough fluid is to make sure your urine is a light color and not dark or concentrated.

Choose Your Terrain Wisely

To limit the chance of injury from ankle sprains, try to train on a smooth and forgiving surface. You'll want to baby your joints and muscles and limit any chance for falls or twisted ankles.

Adjust Your Expectations

It's helpful for older runners to change their training goals. Consider tracking your training in minutes rather than mileage. For example, set up your training to look like this:

Day 1 - 20 minute weight training
Day 2 - 30 minute easy run or rest day
Day 3 - 45 minute cross training
Day 4 - 30 minute weight training
Day 5 - 30 minute interval workout
Day 6 - rest day
Day 7 - 90 minute jog - slow pace

Run Smarter, Not Harder

One last bit of advice from an older runner, talk to your doctor about any health concerns or pain you might experience when running. Stay on top of your health and communicate frequently with your doctor.

Older runners have the advantage of experience. You won't need to train as hard or long if you train wisely. Learn how to use the above tips to your advantage, and you will be able to enjoy running as much as when you were 20.

Health to YOU!
Tommy

P.S. If you're like me and suffer from Osteoarthritis, do yourself a favor and check out Joint Advance today!

Tips for Training/Running With Osteoarthritis

Hi Everyone,

Well, with just over 6 weeks to go before I run the inaugural Safari Park Half Marathon on March 13, I'm finally having a solid week without illness, and thought I would talk a bit about training with Osteoarthritis.

Osteoarthritis is a painful condition in which the cartilage found in the joints begins to wear away. Cartilage helps to absorb friction between the ends of the bones in your joints. As the cartilage is damaged, bone rubs on bone, causing pain and stiffness. If you have osteoarthritis in your hips and/or knees, you may find everyday activities and sports such as running difficult. However, there are some steps you can take to help.

Get Your Condition Properly Diagnosed
Talk to your doctor to set up a X-ray or MRI in order to fully assess your situation. If your osteoarthritis (OA) is severe enough, you may need to stop running for a while. In some cases you may need to go through a period of physical therapy or even have surgery first to relieve your symptoms. Get your symptoms properly diagnosed to make sure that running will not make your arthritis worse.

For me, the degeneration of my hip joints has been a long slow process thanks to Joint Advance natural joint supplement. My doctor is all about safety, and so far he has been really happy with what my X-rays show. He urges me to keep running and taking Joint Advance.




General Tips
According to the Arthritis Foundation, there are some general guidelines to help you manage your osteoarthritis so you can get back to the activities you enjoy such as running. Talk with your doctor or physical therapist about using a brace. A proper brace can help to support your joints and take the pressure off so you can run. Losing any excess weight will also help to reduce the strain on your joints when you run. Taking anti-inflammatory medication and using heat and ice therapy may also help you to manage your symptoms.

Luckily my OA isn't yet bad enough that I've needed a brace, but I did lose some excess weight. Losing weight has had a HUGE impact on my ability to train and run. It just makes sense... less weight to support and carry.

Strength Train
The Arthritis Foundation states that the best non-drug treatment for osteoarthritis is exercise. Running can place a lot of strain on your joints. Strengthening the muscles surrounding your hips and knees will help relieve some of your osteoarthritis symptoms and may allow you to run. Exercises such as squats, lunges, leg extensions, leg presses and hamstring curls will all help. Make sure you also add in some side leg lifts to strengthen the inner and outer thighs as well.

I can't stress enough how important this point has been for my journey. By putting in an extra 15 minutes at the gym to do some leg work, I've seen a dramatic reduction in the amount of pain I feel after running. My recovery time after long runs has been cut in half!

Stretch
Stretching the muscles that surround your joints is just as important as strength training to help you manage your osteoarthritis while you run. When your muscles are tight they can pull on the joints and create more pain. In addition, having osteoarthritis can make your joints stiff. Make sure you stretch your hamstring muscles, quadriceps, periformis and calf muscles. The best time to stretch is right after you run and your muscles are warm. Also, light stretching before you run can help reduce your chance for injury.

Try a Different Surface
According to RunnersWorld.com, some surfaces are better than others to run on, especially if you are living with osteoarthritis. They place the following surfaces in order from best to run on to worst to run on: grass, wood chips, dirt, synthetic track, treadmill, asphalt, sand and then concrete, which they claim is about 10 times harder than asphalt.

In addition, you may want to cross train. Try deep water running during which you wear a special flotation device that keeps you upright and your feet off the bottom of the pool. You then mimic the motions of running with your arms and legs. You get a workout similar to running but without the stress on your joints.

Similarly, I'm training 5 days per week to be ready for this race in March, and the wear and tear caused by running everyday is just more than I could physically handle. I've found the lower impact of an eliptical trainer to be a lifesaver! I run on the eliptical 3 times per week (Mon, Tue and Thurs), hit the treadmill once a week (Fri), and do one long road run on the weekend (Sun).

I hope you enjoy my blog, and check back each week for more! As always, drop me a line or comment...

Health to YOU!!
Tommy

I control my OA! It doesn't control ME!

Half Marathon with Only 6-Weeks of Training

So as you might know, I've been fighting a particularly stubborn case of bronchitis for the last 3 weeks. Today I want to talk about using an abbreviated 6-Week training schedule to prepare for a half marathon I'm running in 7 weeks on March 13 in North San Diego County. This is something I really want to do and feel I can be ready to give the half a go. As an Osteoarthritus sufferer, this race is very important to prove to myself that I can still do the things I love to do. I want to thank Joint Advance for keeping me in the game. Here is an overview of the program I've selected and can easily be adapted to your particular needs.



First, you need to have a good mileage base. One thing you should never do is ramp up your training too quickly. The rule of thumb is a 10% per week increase in miles, max. To be ready for the Half, you should be running at least 20 miles a week by about two months before the race, otherwise consider putting it off until a future half. A training program for a half entails 25-35 miles of running per week for the 6 weeks or so before the race.

Second, do some long runs. For most recreational runners, the long run of the week is 5 or 6 miles. You will need to go considerably longer. Once a week, between two months and 2 weeks before the race, do a run of 7 or more miles at a slower-than-race pace. If you can run 8-10 miles, you can probably finish a half-marathon, but it's best if you do some training runs a bit closer to the actual distance. It'll make the experience more pleasant. At least 3 of your long runs should be 10+ miles, and at least one of those should be 12-14 miles. The longest one should probably be two weeks before the race. For me, I live in an area of North County that has very similar terrain to what I will be racing which is ideal for my long weekend runs. Further, I'm planning to tour the Wild Animal Park Half course itself some time in late February. Scale back starting on the last weekend before the race. Maybe do 7 miles for your long run the weekend before, and don't run from Thursday on (or just do a couple of light jogs to stay lactic acid free). A good plan for your weekly long runs for the last 6 weeks before the race would be runs of 8, 10, 8, 11, 12-14, and 7 miles.

Third. if you want to do more than just finish with a smile on your face, you can do some pace work and speed work. Work some fartlek (Swedish for "speed play") into your medium-length runs and even into some of your longer runs. Fartlek training builds endurance, and is more fully explained on the Old Fartleks web page. You can also go to the track and do some medium distance pace work. Repeated 800 meter and 1600 meter runs at a target pace will help you increase your racing speed and endurance. Do about 3200-4800 meters worth at an elevated pace with a few minutes rest between each repetition. Try to maintain the same pace for each repetition. When you can do this, increase the pace at your next workout. If possible, try to find someone who can run at your speed or who can challenge you to run a little faster.

Fourth, for race day, follow this strategy: Carbo-load. Maybe have some bread and pasta the night before. Eat your fill, but don't overindulge. On the day of the race, warm up well. Jog a mile or two slowly, then stretch, then do a bit more jogging about 10-15 minutes before the gun goes off. Make sure you hydrate pretty well and drink at the water stops. Even on a cold day, you can dehydrate running for 2 hours or whatever. Don't take just a sip. Actually stop and have a whole cup of water. It won't kill your time, and you might even feel revitalized. Bring some energy food like a "Gu" packet (or whatever light, high energy food you can eat that won't upset your stomach). Eat that at around 9 miles. Take water with it, or you'll risk a stomach cramp.


If you have never run a long race, whatever you do, don't go out fast (like your 5K pace). You will definitely pay for it. On the Wild Animal Park Half course, the first 1+ miles are mostly downhill, so it's easy to get a false sense of security. Miles 2 through 4 are uphill with a steep climb of more than 150 feet in elevation, and take their toll. The downhill to mile 5 is very steep then settling around mile 6. You want to flow with this section. Don't tighten your quads (upper front leg muscles) too much to try to brake, otherwise you'll feel brutalized toward the end of the race. After mile 6 the course flattens out with one last little climb right at the end. Settle into your rythm during this part of the race, and don't be afraid to say a word or two of encouragement to runners you pass (or who pass you). It'll help make you feel better, too!

It's always good to get a spectrum of opinions on training programs. Here are a couple links to other Half-Marathon training programs:


http://www.coolrunning.com/engine/2/2_0/134.shtml
http://www.halhigdon.com/halfmarathon/adv.htm

Yours in Health!
Tommy



With 7 weeks to go:
This Week - 22 Miles
5mi Sun
4mi Mon
4mi Tue
Off Wed
5mi Thur
4mi Fri
Off Sat

Next Week - 25 Miles
8mi Sun
4mi Mon
5mi Tue
Off Wed
5mi Thurs
3mi Fri

Training Setbacks... Fight or Flight?

Hi Everyone,

Today I want to talk for a bit about training setbacks. We've all experienced times in our training schedules when it's just not physically possible to train. For me, I'm at the beginning of week 3 of my 10 week training schedule for a half marathon I'm running on March 13th. Unfortunately, the last two weeks have been lost to a bout with bronchitis, and I'm feeling like I'm WAYYYY behind where I wanted to be right now.

So how do we deal with training interruptions and setbacks? The first thing you should do is establish whether you should even race your goal marathon at all. Every training setback is unique in terms of timing, severity, impact and so on, so there’s no simple way to determine the "perfect" compromise. But the following tips will help you evaluate your situation and allow you to make the most of the training you’ve done.

Ask the Hard Questions:

How much time have you missed? As a general guideline, if you’ve lost three or more consecutive weeks of training and are within two months of game day, scale back your expectations or, if possible, delay your marathon by at least the amount of time you missed. If you’ve been out one to two weeks, enjoyed a consistent block of training before the layoff, have at least four weeks before your race, and are 100 percent healthy, you can probably shoot for your original goal.

Have you been injured or "merely" ill? If it’s the former, hopefully you’ve been maintaining fitness via cross-training, but you risk re-injuring yourself by diving back into regular running. If it’s the latter, your muscles and joints are presumably in good shape, but your ailment will have weakened you to some extent. If you’ve become friends with the elliptical trainer or the pool during your hiatus and a few days back on the road suggest that your body is ready for the rigors of marathon training again, you can probably return to your planned schedule of workouts and use these to determine whether your original marathon goal is still feasible. If, on the other hand, you’ve been knocked out by a severe cold, you’ll need a couple weeks of cautious rebuilding before you can crank your training back to its pre-malaise levels.

What was your pre-layoff fitness level and how was it reached? If you’ve been running consistently for years, all else being equal, your fitness won’t erode as quickly as it will if you’re relatively new or have had other recent setbacks. The more consistent you’ve been leading into a break, the more "savings" you have to draw on, within reasonable limits.

How experienced are you? No cheating. If the answer is "not very," just getting yourself to the starting line healthy is your best bet, with "must-do" time goals tabled until another day. If you’ve done numerous marathons and have a realistic sense of how your overall preparation relates to the effort you can expect to put forth in a race, then it’s worth taking a close look at your schedule and figuring out how you can make things work in your favor despite possibly having to abandon a crack at your dream time.

So, what's my answer? For me, I've missed the first two weeks of a 10-week program that will ready me for my very first half-marathon. I still have 8 weeks to train. My illness is such that I am still not able to return to a full training schedule, as my chest is still congested, but I am able to resume light workouts on the eliptical machine. I will continue training and re-evaluate my readiness in the next few weeks.

Stay tuned....

Yours in Health!
Tommy

8 Weeks to Go:
Wednesday - light run/fast walk of 3 miles (including 1 mile climb of 300 vertical feet)

Thursday - light run/fast walk of 3 miles (including 1 mile climb of 300 vertical feet)

Saturday - light run of 5 miles (depending on how I feel)

Next Week:
Monday - Eliptical 6 miles (around 1 hour and 15 minutes)
Tuesday - Eliptical 5 miles (around 1 hour)
Thursday - light run of 5 miles
Saturday - 7 mile run with climb of 300 vertical feet starting at 2 mile mark

Stumbling to the Starting Line...

I read online that one of the key pieces of equipment that every runner should have is a feature-rich expensive GPS sports watch. Now, I'm not exactly an expert runner, but isn't it called "RUNNING"!? Isn't a pair of shoes, and desire all I really need to be a runner? I think I heard somewhere that there are even marathon runners that don't wear shoes? Their desire is obviously far greater than mine... but I digress.

So what is it about us that makes us go crazy and think we need to spend spend spend on the best possible equipment? Why do we obsess more over "looking" like a runner, than we do over putting in the work? At the end of the race, isn't the winner simply the best dispite what gear they are wearing?

Today I did a little research on this topic at my local sporting goods store. After talking to a sales associate for about 15 minutes about the different features of three different sports watches, I asked him..."So Jim, which of these watches will make me run the fastest?" Jim was stumped...

Ok, enough of that rant... My point is, there is no substitute for desire! Technology is great, and information is a very powerful tool, but the only way to reach your goals is to put forth the effort to adequately prepare for the race.

By the way... I bought the Garmin - Forerunner 60.

Yours in Fitness!
Tommy

Running Log:
Today ran 3 miles on the treadmill and 2 miles on the eliptical

Week ending 12/17:
9.0 actual of 14.0 goal

Week ending 12/10:
12.5 actual of 12.0 goal

Week ending 12/3:
8.5 actual of 12.0 goal

The Journey Begins

A few months ago my son informed me that he wishes to join the Marines when he graduates from high school this coming June. He lives with his mother, and this news came as a bit of surprise to me. I'm not saying that I don't think this would be a good choice for the boy, but I'm not saying I'm rejoicing this decision either. I simply want my son to make the best and most informed decision he can make for his future.

One thing I decided I could do to help him on his journey, regardless of what his decision might be, is to encourage him to work on his physical fitness. To that end, I have challenged him to run a half-marathon with me in March 2011. So, on the day after Christmas I will begin a 10 week training schedule that will work me up to nearly 30 miles per week as I prepare for this run. Mind you, I've never even tried to run a 5K, so this will be quite a challenge.

As an OA sufferer, this journey will be particularly difficult. Most of my conditioning work will be done on the eliptical trainer at my local gym. This will cut down on the wear to my hips, and allow me to strengthen for the race with minimal damage. My biggest fear is that my hips won't allow me to finish this race...

I will be posting regular updates here in the form of a training log, along with other semi-related tangents my mind may venture down on this journey. I hope you will follow along with me, and share your thoughts and feedback. Afterall, it's not about the destination... it's about the journey!!

Yours in Health,
Tommy