No More Knee Pain!

Apparently it’s body overhaul week everywhere! I’ve never (knock on wood) had knee issues save for one small flare of IT band syndrome in high school, when like every other 15 year old girl, my hips weren’t strong enough to support lots of running. However, knee valgus (colloquialism: knock kneed) is incredibly common and causes a ton of problems for men and women alike. Sometimes it’s an anatomical issue; rotated femurs aren’t an unusual finding. More commonly, it’s a functional issue. As with any muscle group, we tend to use our largest hip muscles and ignore firing the smaller ones that are critical for effective motion. One of my goals for this Spring is to get my left leg back on line. After two surgeries that required no weight bearing for a period of time, it’s gotten a little lazy and loves to roll inward.

James owns Body Resolution, a gym here in town, and I was psyched to read his post on preventing knee pain. I don’t know James personally but really admire both his facility and his strong use of science. As you’ll see in his post, the exercises are simple enough for almost anyone to do but also extremely effective tools for improving functional knee valgus. I’ll share my leg routine tomorrow, which has many similar movements to James’, but am definitely considering adding some of his moves in, especially the ball squat with abduction and glute bridge on foam roller.

What parts of your form need the most work?

The #1 Exercise for Runners

If you only have time for one “extra” in your routine, this is your pick. Bold claim, I know, but I’m good at reading science and Will is even better and over the past few years, we’ve spent an enormous amount of time reviewing literature on what makes the perfect runner. Sure, you have to have some genetic predisposition and big lungs, but you also have to have a stable foot and hip/knee drive. The exercise that comes up over and over again to facilitate the development of the best stride possible for each runner are step-ups. Anecdotally, when I do my step-ups regularly, my form is significantly better. When I don’t, it’s right back to shuffle city.

Don’t mind the banner in the back. It was borrowed from Terre Haute some years back.

Earlier this fall, Will built us a step-up box (you can buy them too, but they are surprisingly expensive). Ours is 18″ but anything between 12 and 20 inches should do the trick. If you want an even cheaper version, try using 2 or 3 stairs. Just be careful when you’re coming back down not to catch your foot.

As you can see from the pictures above, I still need work. In one picture, I’m looking down at my foot when I should be looking ahead. In the bottom picture, I’m collapsing towards my loaded foot. With continued lifting and drills, however, this should improve.

How do you incorporate step-ups into your life? Start with 5 on a side (so 10 total per set) with a goal of 3 sets. Eventually you want to get up to 10 on a side.These are best done after your harder runs; how else will you learn to improve form when you’re tired?! I generally do these three times a week with the rest of my leg work.

Later in the week, I’ll share my 20 minute leg and 20 minute arm workouts that really can fit in your day and are runner-specific. No future in Cross Fit with these routines, but done regularly, they’ll improve form and help you in the latter stages of runs and races.

Week in Review 12/29 to 1/4/2015

As weeks in running go, this one was pretty exciting. I looked back over 2014, kicked off the new year with a race win and finally put another race on the calendar. In so doing, I’m feeling a lot more motivated to get out there which coincides perfectly with the arctic blast headed our way. No temps above 20 for the foreseeable future = potential for quite a bit of indoor running.

Monday: Super icy early morning. Cars all over the road but I avoided disaster. 7.7 miles with a mile of 200 ins and outs plus glutes, balance and a foam roll session.

Tuesday: Ski race at Mount Hor so skied the course, then ran to the top and back while coaching. 2 miles of running, god knows how many of skiing.

Wednesday: Hour of classic skiing plus 5.8 mile run with striders. Arms afterward.

Thursday: First Run! 2.5 mile warm up, 5K in 19:11, 1.5 mile cooldown for 7.2 miles. Happy to find out I can still run a 5:49 mile…Glutes and legs afterward.

Friday: 4.2 mile recovery run around campus then skied to the Cabin at Trapps. Hairy conditions, so happy not to fall.

Saturday: 11.3 mile long run. Absolutely frigid out. Definitely did not eat enough Friday night to fuel a long run!

Sunday: Rest day before kicking off the spring cycle.

Total Miles: 38.15

Two leg sessions and 1 arm session.

Happy with the way this week went and even happier to feel ready to train again. I’ll spend the next 6 weeks rebuilding a strong foundation (fartleks, hill runs, basic tempo) as I look forward to the 10 miler on February 22nd.

Wrapping Up 2014

I rang in 2014 on crutches and heavily sedated on painkillers. Looking back at where it started, I’m grateful that the year still held a marathon PR despite it’s immobile beginnings. I was lucky enough to coach another season of cross country and somehow finished my second year of medical school (courtesy of the funky UVM schedule). I fully intended to have at least part of 2015 planned out by today but studying for the Boards has taken up most of my time and I’m still waiting on some sponsorship information that will change my plans significantly. So into 2015 I go sans any kind of training plan, an anxiety inducing situation for me!

I wrapped up December with 156 miles. My 2014 total was 2259 miles which comes out to a weekly average of 43 miles (which includes the 6 weeks of 0 post surgery). Thus, one of my running related goals for 2015 is to up that weekly average to 50 miles, giving me a total goal of 2600 miles for 2015. Assuming two training cycles up in the 70 mpw range, this should be attainable without scrambling next December.

Another thing I did well at the beginning and end of the year but not so hot in the middle was weight training. I know strength work is key to injury prevention and maximum efficiency but I always cut that out first when my schedule gets crammed. Thus, for 2015, I want to make sure I am getting at least 1 arm and 1 leg workout in per week. Yes, more would be better but I’m trying to be realistic.

I generally have pretty good nutrition but there are definitely areas in which I can improve. First, we eat a little too much candy in this house which is not a calorie issue, but a “bang for buck” issue. We had a “Sundays only” rule for a while, so I may lobby that we go back to that. I’ve been working on taking my vitamins (multivitamin with iron, Vitamin D and biotin) every day and finally found that if I leave my pill container by my bed (I know this makes me 80+), I actually take them daily. We recently switched to a cast iron pan and continue to make sure we eat red meat twice a week to keep my iron stores nice and full.

Finally, I need to work on flexibility. I sit a lot for school and have tight fascia, both of which set me up for range of motion issues. I’ve been working on foam rolling consistently and will continue that in 2015 but am on the lookout for a simple yoga routine to do at home two days a week. In my optimal world, it would be about 20 minute long and focus on hips and lower back.

What are your goals for 2015? Anyone have a video or website that they love for yoga?

Week in Review 12.22.14 to 12.28.14

The odd weather continues, with almost a week of springlike running that melted literally all of the two feet of snow we got last week. Since we’re scheduled to cool off tomorrow, it’s a blessing that the snow melted and won’t turn into a glare of ice but it’s still odd to have 40 degree temps at the end of December.

Monday: 6 mile golf course run with striders in the last mile.

Tuesday: 5 mile fartlek workout. 2 by 5 at T pace, 2 by 2 at T+ and 2 by 1 at I pace. Ran out of my inhaler so a little wheezy but a good workout regardless. Lifted legs afterward.

Wednesday: 4.25 mile run in the rain. Miserable weather!

Thursday: 9.1 mile run around the Fort. Lifted arms at home.

Friday: 4 mile fartlek dog run. New glute routine afterward.

Saturday: 4 mile run between studying and the wedding. Legs pretty tired from the glute work on Friday.

Sunday: 10 mile long run with Will. Arms afterward.

Total: 42.4 miles

Almost a legitimate week of running! I’m really happy with getting in that much lifting and starting up small workouts again. I’m still debating what I want 2015 to look like but I’m starting to move out of maintenance phase into basebuilding and feel really strong and almost mentally ready to grind out workouts again. Somehow I got roped into running a 5K on New Year’s Day, so look forward to the glorious recap of a race distance I haven’t trained for in 8 years on top of red wine.

How was your holiday week of running? Anyone else running a race on New Years Day?

Week in Review: 12.15.14 to 12.21.14

Winter running is in full effect, including stutter step runs across ice and so many layers that one looks a bit like the kid in the Christmas Story.

Monday: 6.8 miles.

Tuesday: Workout! Ran to gym then 2 by 10 minutes on the treadmill at 170 bpm (T Pace) which turned out to be 6:40 pace. A little slower than in cycle but that’s to be expected. Lifted arms after.

Wednesday: Cross training, skied with the team.

Thursday: 4.25 mile recovery run plus hour ski with the team afterward.

Friday: 7 mile run. Legs wiped from a week of doubling.

Saturday: Hour of skiing at Sleepy then with Will. Scar and FHL bugging me.

Sunday: 9 mile run.

Total: 33.4 miles of running, 4 hours of skiing.

Happy to get some longer runs in this week and my first workout back. My foot is struggling with skiing right now (just hasn’t had to push off like that in a year), but hoping some stretching and scar cross friction will help resolve that. Looking forward to a week with a less insane schedule so that I can keep getting longer runs in.

Week in Review: 12.8.14 to 12.14.14

Whelp. It was almost a great week of running! The week started with some good runs and we even managed to run outside throughout the entire three day storm that socked Burlington and I was looking forward to a weekend of great runs. And ran exactly 0 miles on Saturday and Sunday. Goodbye Streak. On Saturday, I coached our first nordic race of the season at Craftsbury and my ankle BLEW up on the first lap. I think it’s fine but just wasn’t used to the amount of pushing off I was asking of it. When I got home, I decided it was silly to run a mile for a Streak and risk an injury and figured I’d just make it up with a slightly longer long run on Sunday. On Saturday night, a friend had a medical emergency and I spent the night with him in the Emergency Room. Everyone was wiped by 6 am and I slept for a few hours, losing the precious time I cut out of studying for running.

Life goes on. Ultimately, I’m still in my relative rest period until the new year and there are things far more important than hitting arbitrary mileage. I’m starting to get used to my new studying routine and hopeful that the new running routine that I’ve built around it will continue to help me get a solid run in each day. I’m also excited for the New England Grand Prix to get announced this week so that I can solidify my race schedule!

Monday: Freezing cold 5 mile extended campus loop with Will.

Tuesday: Snuck in 7.2 slippery miles before the storm really set in.

Wednesday: 5.3 miles in the midst of the snowstorm. Lifted arms in the basement.

Having a gym in our basement is a game changer. Still looking for a treadmill and our collection will be complete.

Thursday: 3.5 miles in the slush/ice/snow. Ankle starting to bug me from so much stabilization. Core in the basement.

Friday: 6 mile loop through Winooski. Finally starting to get cleared, but still rocking Icebugs.

Saturday: Skiing at Craftsbury for 6 hours.

Sun trying to come out on Saturday. Awesome early snow made for great skiing.

Sunday: Lots of hours in my desk chair.

Total Miles: 27

The Most Monday of Mondays

Monday is always rough, but the Mondays that fall after holidays are especially horrid. To ease the pain, here are some of the articles and news clippings that I’ve been reading recently as I take my season break and think about ways to improve for my next cycle.

An AWESOME foam rolling routine from Runner Marci that is quick, efficient and accurate. If you aren’t foam rolling, I found your improvement for 2015.

I’m looking to do a stint at altitude this coming spring (if anyone has a space…) and have been doing a lot of research into the best place to get high and still have lots of running resources. I probably won’t end up in one of these towns because they are no real secret and extremely expensive, but one of these states is a good bet.

Ever the reinventor, Nick Symmonds has launched RunGum, a product intended to give a touch of caffeine without as much stomach upset. I haven’t had a chance to try it yet, but will do a product review soon as caffeine is basically a food group for me.

Interesting article on running weight in Zelle, Runner’s World’s new site targeted towards women. It’s particularly interesting given that sister site Running Times just ran a feature article on how weight and being lighter is critical to performance. The lighter is better argument has gone on for years and apparently, we’re not near the end of it.

One thing I know I need continued work on in 2015 is foot and ankle strength and I’ll be using this routine as part of that process.

Finally, I came across this article that made me downright livid. The author is allegedly one of the “foremost running experts in America” but his conclusion that strength training is unnecessary and even detrimental to everyone but the most elite is wrong and borderline irresponsible. Runners don’t need to powerlift but everyone benefits from regular strength training. Strength training maintains form when the body tires at the end of a run or race, which prevents injury. It builds strong bones (absolutely critical for women) and wards off stress fractures. Done regularly and when combined with cardio work, it creates lean, strong bodies that work efficiently.

Happy Monday! This too shall pass…

Week in Review: 10.27.14 to 11.2.14

Monday: 6 miles easy.

Tuesday: Workout! 2 by 6 minutes at T pace, 3 by 3 minutes at I pace and a mile of 200 ins/out plus a leg lift at the gym.

Wednesday: Prorated off day, 7 miles. Ridiculously sore.

Thursday: 4.5 mile stagger through Burlington.

Friday: 9.5 mile run with Annie. Much colder than I anticipated!

Saturday: 7 mile run with Will in the sleety-cold.

Sunday: 11 mile run with 15 at T pace in the wind.

Total: 47 miles.

October Total: 146 miles.

Post-marathon progress is slow! I’m working to balance needing to get quality work in for Vegas (and for whatever I do in the winter) and respecting my body’s continuing recovery. It’s not easy! I’m still fighting a cold (sure sign that my immune system is still down from the marathon) and dealt with serious soreness this week after lifting for the first time since taper started. I’m also dealing a bit with the “blahs.” Somehow picking running routes and getting out the door is really challenging for me recently. I’m luck to have running friends to rope into going with me but it’s still a struggle.

Anyone else struggling to get their mojo back post marathon?

Week in Review (A Little Late): 6.23.14 to 6.29.14

First, today is the last day to enter the Sweaty Bands giveaway. Thanks for all the great entries and pictures thus far!

This training block has been the definition of “almost.” Like many people, I train in four week blocks, where I do three weeks that build and then an adaptation week to absorb that training. I’d intended this block to be at about 70 miles per week and every week, I’d be on track to meet or surpass that and every week something came up. Ended up at about 65 miles this block and I just have to let it go.

This particular post is a bit late because we moved yesterday! Four years in the same place + wedding + med school = SO MUCH STUFF. I’m so grateful we’ve moved into a bigger space because man did we need it. Still, my legs and feet are exhausted today so I’m glad it’s an adaptation week.

Monday AM: 8.5 easy in the heat

Monday PM: 4 miles with the team plus drills, hip core and lifting arms! Woot!

Tuesday: 9 miles including a minor run in with a car.

Wednesday AM: Rainiest.workout.ever. Did 7 by 800 at flooded-track I pace with 2:45 recovery in between. Lane 1 was totally under water so I just attempted to keep turnover up. 2:58 for the first before the deluge, rest were 3:04. Total of 10.5 miles

Wednesday PM: 3 miles with the team plus drills, circuits and legs.

Thursday: 7 mile trail run with Will at Catamount. Total blast.

Friday: 15 miles in 90 degree weather. Didn’t plan to get my long run in but since I was at 10 when I got home, I went for it. Glad I did, wouldn’t have had time with our weekend.

Saturday: 6.7 miles before the day trip to Boston. Legs tired from the long run in 90 degree heat.

Sunday: Moving plus 20 minute spin on the new spin bike. Ankle toast after being on it all week.

I’m admittedly a little frustrated/anxious that this cycle just hasn’t gone well thus far but trying to remain positive that this adaptation week will give me time to get the new house unpacked and refocus for the next block ahead.

How do you keep your optimism after a tough training block? Anyone else run in the deluge or scorching heat this week?