Rite Aid Cleveland Marathon Training: Weeks 5 and 6.

This was another decent block of training for me.  The good news is that I was able to get outside for some runs.  The bad news, its still been entirely to cold to ride outside.  In my breakdown you can see that i've been focusing more on running lately as it is what the weather has been dictating.  Hopefully in March  I will be able to get outside full time running and riding.  Plus, the local high school will be done with the pool and I will have more access to swim.

This really has been a frustrating winter.  Hopefully things get better soon.  So far it doesn't feel like I am getting behind as I was pretty satisfied with my transition from treadmill running to outdoors.  Each year I've used March 1st as a date in which you can get outside pretty regularly.  Hopefully that holds true again this year.

Week 5

1/20:  25 mile ride

1/21:  6.48 mile run.  

1/22:  6.34 mile run.

1/23:  6.43 mile run.

1/24:  6.50 mile run.

1/25:  6.22 mile run.

1/26:  30 mile ride.  

Week 6

1/27:  6.78 mile run. 

1/28:  6.54 mile run.

1/29:  rest day.

1/30:  6.46 mile run. 

1/31:  rest day.

2/1:  6.86 mile run. 

2/3:  15 mile ride. 


Totals

13 workouts

147.61 miles

15,547 calories burned. 

 

Snow?!?! Again!! Tips to stay on track despite this weather.

Lets face facts.  This is the point of our training when it's time to ramp things up a bit.  Unfortunately, Mother Nature has been doing the same.  2014 has been nothing but below zero temps and snow storms every weekend.  It has been easy this year to get frustrated and even behind in our training.  As a Triathlete, winter can be a hard time.  So we get creative to keep workouts fresh and exciting.  All while doing most of the work indoors.  I thought it would be fun to share some sample workouts of mine that would translate well to running.  Adding some of these will help keep your training on track while keep things fresh in the gym.

Swimming
A dip in the pool can be a great way to improve your running.  You don't necessarily need to know how to swim either.  All you need is a pool and a kick board.

I've found that kick drills can be a great way to improve your running.  It builds strength in your hips and can provide you with that extra umpth when tackling hills in races.

All you need to do start at end of the pool.  Put your kick board in front of you like the video below and kick 25 yards to the other side.  You can stop with a 15-30 second break before heading back.  Repeat these for 30 minutes.

Spinning
Spin classes can be a great way to break up the monotony of indoor training.  You can find these classes at your local gym or a private spin studio.  I prefer the private studio as they tend to be more fun.  I get asked a lot about spinning during the winter.  I lot of people are curious about spinning, but are apprehensive about it being too intense.  Let me be the first to tell you, spinning is really only as intense as you make it.  Essentially, you dictate the resistance on the bike.  It's up to you to push yourself.  So, if you're new to it.  Don't worry about making it through class as you can dial back the resistance, but the only way you'll get better is if you keep it on or go harder in your next class.  Another benefit of studios in our areas is they are private, lights are off, and it's not a race.  Many studios are a sanctuary for your work out.  Not a place that fosters competition.  Spinning can help your running as not only do you keep fit, but your heart rate will be elevated like running.

Running
I'm sure everyone reading this has there own ways to deal with running indoors.  I keep things interesting with changing my runs up during the week.  I like to do 1 speed work session during the week.  Essentially, it consists of a 15 minute warm up at easy pace.  Then I do 6-8 intervals of 800 meters at slightly above my 5K pace.  I take a 400 meter rest between intervals and then do a short cool down afterwards.  If you want to add speed during the offseason.  This is the best way to do it.  Another change of pace I do is week is I start the treadmill at a decent pace and then increase the speed slightly each half mile.  I've found that adding these works to my treadmill routine spices things up from just logging miles away at the same pace.

I hope some of these sample workouts help if you are finding yourself in a rut or falling behind in your training.  There's no exact science behind these workouts.  They are just a sample of some things that have helped me with running and training.

How to get better at running...without running.

I've been brainstorming this post for a couple weeks.  As you reach the halfway point of your Cleveland Marathon training.  The body can have a tendency to break down.  Running can be rough on the body.  People at SportsMed Hospitals often joke that their facilities are funded by runners.  I want to share how I fight against injuries.  I do that through cross training.

I'm a big fan of cross training and I think it goes a long way towards making me a better runner.  In 2013 I have been swimming, biking, and running.  Below are two samples you can implement in your training.  It will still provide a benefit to your fitness/running while saving your legs from the stress of running.

Swimming
Before you go into a I hate swimming panic (trust me, i've been there before).  It can help you improve as a runner.  I would like to suggest doing kick drills.  These will help promote hip strength and cardiovascular fitness.

Take a kick board (most gyms will have these for everyone to use).  Start off at one end and stretch out in a plank position.  You'll want to kick with you hips.  It's not easy, but kick the whole length (25 yards).  Take a 30 second or so rest and then do the same back.  Repeat this for 30 minutes.

I started incorporating these kick drills in October 2012 and it improved my running a lot.  I could feel the benefits of strong hips when running hills.  I think you'll enjoy this workout as a change of pace from running.

Cycling
It's not secret that I am a diehard cyclist.  I've ran some of my best races in the Fall.  Why?  because of my cycling throughout the summer.  Like swimming, cycling can improve your fitness level without the stress on the body from running.  During the offseason, I like to train with intervals.  If you haven't interval trained.  Give it a try.  Hard intervals during the offseason are like storing cans of whoop ass that you can use during the race season to inflict pain on those who try to keep up with you.

There's two ways to train on a bike.  Obviously, if you have one.  Then I suggest riding it.  No bike??  No problem, take a spin class.

A sample beginner's workout would be:  Start with an easy spin of 10 minutes.  This is easy and you should be able to carry on a conversation if needed.  Once you are warmed up.  Try doing 60 seconds of speed bursts.  When you do these, increase the tension and increase your cadence to 90-100 RPM.  If you're new to riding, take a 60 second break between intervals.  If not, take a 20 second break.  It is up to you if you want to take the tension off during the rest period.  Do these for another 20-30 minutes.  Then do a 10 minute cool down.  If you take a spin class, they will incorporate intervals into their class.


These are just two examples of many ways to cross train.  I'm a big believer in cross training and its benefits to your training program.  I hope these ideas help.  I think incorporating these into you program will not only benefit your running, but keep you from injury as well.

BEAL