But I recently ran into yet another problem….my calves are becoming something of a weakness. Now, as I have gleefully written about the last couple, I ran the Arizona Distance Classic, thanks in large part to a generous donation from another runner. Two weeks before the race, I was in no shape to even take on such an event, mainly because I was working on speed and mainly doing three or four mile runs. But I accepted the challenge anyway, even when my workout schedule took a dump when Jon and Christa were out of town and my mother had an appendix problem. I wasn’t running or working out, meaning my body was becoming soft and weak. But it didn’t seem to matter, for a I had a good little run on Friday night and then a decent light workout on Saturday. When the race started on Sunday morning, everything felt just right. I was maintaining an excellent pace, one that was attainable yet impressive for me. I was handling the hills better than I expected. Even as the heat fast approached the normally cool mornings here in Tucson, everything was fine. I passed the halfway point of the race better than I ever could have expected, blowing throw the first half in 63 minutes and looking to destroy my old half marathon standard by more than 13 minutes…at least! I was feeling pretty high, especially after trying this great all-natural racing gel called Boom! that really got me going, turning the pureed apple goodness into a good boost of energy and a nice pick-me-up. After ten miles, I was running at a 9.50-per mile clip and was not slowing down for anything. But that was when the cramps started. Much like my first half marathon, it started out slow, easily dissipating when I took a few seconds to stretch it out. I was still maintaining a decent pace in spite of the setbacks, but each spasm kept getting worse, and each time I stopped, the pain took longer and longer to stretch out. I got to the point where I hit somewhere in the twelfth mile when things got too unbearable. It hurt to walk. Stretching did absolutely nothing. At one point, one of the race volunteers asked me if I needed someone to stretch me out. I said no way. For me, that was like DNF, a “Did Not Finish.” I guess it was a good thing that the website had no photos of me, for the fact I finished walking as opposed to running was something of a sore point for me. I shouldn’t be too upset with myself, for I took on a huge challenge in regards to the Arizona Distance Classic, which is known for its hilly terrain and soaring temperatures (it got pretty hot by the end). But it brings up a real problem that might plague me. How can I possibly make my calves stronger and more resistant? Now my assessment of my performance for this race is skewed, primarily due to the lack of training preparation involved. But it happened at my previous race, and truthfully anytime I really push more than ten miles, the body just starts breaking down. When I did my romp from Wilmot and Speedway all the way to South Sixth and Ajo (A good 10.5 miles), I stopped because I could feel my legs starting to get cramps. Now I could be one of those sad people who has a ceiling in regards to his abilities, meaning half marathons might be my full marathons, I’m certainly going to need a bigger sample size to really assess the problem. Two difficult and hilly half marathons are not really indicative of my abilities, at least not in my own mind. Now the big problem I am having is something that can be preventable. The biggest reasons why one will get the kind of tightness I was experiencing was due to the exertion. I’m not gonna lie, I wasn’t ready for the race, and my zeal out of the gates ultimately set me up for failure. But I was confident, merely because the first ten miles went so swimmingly. I was still kind of riding the high of Ragnar Del Sol, where I felt I did extremely well. I think this is why I was joking so much the days after the race, saying stuff like “If it was a 10-mile race, it would have been great! But instead it was 13.1!” The other reason for my stiffness might have correlated with my nutrition, for when I look back at the week in regards to nutrition, I really didn’t eat very much food that was high in potassium or had a decent amount of salt in them (which is essential for retaining water). So yes, the two most likely factors toward my failure are probably the correct reasons. There are some other things that might have contributed, such as genetics (apparently some people have short calf muscle) or wearing high heels too often (no problem for me there, hehe), but it is better to stick to the more realistic reason. Blaming genetics on my calf problems is similar to me saying I’m fat because it runs in my family. Now comes the big question: How the heck do I battle a problem that might keep coming up? Now up to this point, I have rarely dealt with this problem except in extreme circumstances. With that in mind, is this really a problem? When I was burning out multiple seven-mile runs per week, I never had an issue with calf cramping, especially considering I was putting up running times that were much faster than I normally did. Herein lies a good indication of just how important preparation and strength is for running. I came across a pretty good article that illustrates the importance of having a good strength regimen as well as a running one. http://www.bodybuilding.com/fun/strength-training-for-runners-how-to-do-it-right.html Now, the article doesn’t address my current problem very well, but here is one thing that lead to some better results: maintaining a better posture and a stronger core. Truthfully, I haven’t considered my core very much in this equation, for I have always associated my legs problems as strictly a leg problem. But here is a clarifier. I seriously need to get back into some heavier leg exercises. It seems like a crazy solution, for the idea of putting more stress on your legs seems like a big no-no in the running world. But that is where I need to more clearly state my goals. Becoming a better runner isn’t the only goal in my life. Being a better athlete is. If anything, I need to get back into the dead lifting, which is something I have been kind of avoiding as of late, as well as more squatting. One problem I have been experiencing is my running style, which is something that has been an off and on problem for me, especially when I run on a hilly surface. While I have managed to maintain a good posture and not rely heavily on my toes when running on flat surfaces, I still struggle with tow utilization on the hills. It’s no secret that I have struggled with inclines and declines, but when it is causing problems for my entire body, then it is clearly a problem I need to address. If anything, having a stronger core will allow me to have more confidence going up and down hills, since good running technique relies on someone to kick off with their legs as opposed to their calves (which is a problem of mine when I lose focus). But most importantly, just doing more hill work in addition to doing longer runs will help in my strengthening process. And this is equally important for all of you runners/athletes out there. Having a good stretching routine is key. I’ll admit, I haven’t been the best in regards to this routine, especially since I have been getting pretty lazy about using my huge foam roller at home. But here is the reason why you need to stretch properly, even on days you don’t run. Staying limber is important, merely to the tune of getting delayed onset muscle soreness (DOMS). I have already been dealing with this problem quite a bit the last couple days, for my calves feel like sticks of wood rather than body parts. Even on Wednesday, my calves still feel the residual from the Sunday run. I guess this why I went all out on my Tuesday workout, doing a bit of everything when I hit the gym. While I kept my squatting to only body squats, I still did some lunges and did some tire flips (I did 50 of them in the span of five minutes!). And then I did the most painful “short” run in Wednesday, which in hindsight was probably not the best idea. But I look at it this way. I have to get back sooner than later, for I still have a decent take on what my body can and can’t do. I took too long to get back into the swing of things after Ragnar, and I don’t intend to make that same mistake again. By the time Ragnar Las Vegas rolls around, I will be recovering from my third half marathon, which is a half marathon that will feature a huge uphill portion. But the good thing is, it will be close to home (unlike the Arizona Distance Classic being clear on the other side of the world for me) and I will actually get to train the trail. But until then, I need to hit the deadlifts again and do some more heavy squats. Uh oh. I just put that in writing. Please don’t kill me Jon! About Parsons Training Parsons Training is a Tucson leader in fitness and personal wellness training. Every personal trainer with this company designs and implements effective fitness programs for their clients; these programs serve as the foundation for good health, fitness, and wellness. Additional information about Parsons Training is available at http://www.parsonspersonaltraining.com Any views or opinions presented in this blog are solely those of the author and do not necessarily represent those of the company.
I jokingly mention that I only have a hundred DVDS or so and no cable, so I can’t just watch television anymore and do nothing at home. I have become so disconnected with the sports scene that I literally watched my first full Arizona basketball game on Thursday when they took on Xavier. I will say I have been spending a lot of time online, following fit and healthy vegans and trying to pick their brains for pointers. Right now I’m looking to bother some people on how to improve my running distance, which is something that has become essential in my life because not only is running a good fit for me, it also gives me a reason to keep working the leg muscles (weight lifting and running really go hand in hand). This past week hasn’t been a good one for me in regards to my fitness, primarily due to the fact I injured myself….and I mean pretty badly. My legs were so horribly sore that just getting into my car during the week was a real problem. Heck, rolling out of bed was something of an endeavor. Honestly, one might say I was setting myself up for this, taking on a race I wasn’t even close to being ready for. But on the other hand, how does anyone learn from the mistakes of the past? I’ll admit, I have a hard time learning stuff, merely from the wandering mind I have. But when bad things happen, I retain information quite quickly. I have had so many problems with my various cars over the last 15 years that I can pretty much diagnose the problems quite easily, and the only thing that stops me from fixing a problem myself is in regards to how difficult it is (unlike Jon, who has fixed his own timing belt and various other things on Christa’s old Jeep, which is crazy to me!). Now personally, it is kind of sad to only learn about some things in life through the negative repercussions, but then again, they tend to stick in your mind much better. I learned early on in my eating regimen that you cannot keep eating like a pig and expect to lose weight, especially after you lose those first 100 pounds or so (I always say the first 100 were the easiest to lose!). I learned you cannot take too much time off from fitness, because you then have to rebuild your body from the ground up in some instances, even if you took just a week off. I have learned you have to listen to your body in regards to you pain, for if you keep pushing a high pace and not sleeping well, you will crash and burn faster than a helicopter in a Michael Bay film. But if anything, this past week has taught me a couple things, and it was because of the negative aspect of fitness.
In hindsight, I should have just done the quarter marathon, because my body has been dying ever since that race. And second of all, I will never partake in using compression style techniques to help with my running. Personally, the second point probably has more to do with my pain this week, but then again, I was running like Forrest Gump being chased by rednecks during that race….as in fast. Anyway, I wrapped my legs in a tight bandage in hopes of fighting the potential cramps, which probably seemed like a better idea in theory rather than reality. I kind of thought it would work mainly due to the success I felt at Ragnar Del Sol. I wrapped my legs on my last run, running hard and fast and not getting a cramp in the hilly, hot landscape that was Fountain Hills, Arizona. I thought it would apply perfectly the next time around, which is why I thought it would be a good preventive measure. But then again, this was a 13.1-mile race, not a 5.5-mile leg. If anything, the shortness of the Ragnar leg tricked me into thinking the same technique would keep applying, but on the other hand, I had no cramps going into the Arizona Distance Classic. My soreness throughout the week led me to really apply a good quote that Jon texted to me. “Train the way you fight…Fight the way you train.” Now it sounds like some kind of cheap Buddhist adage, but it does make a lot of sense. I have been getting lazy the last couple weeks, for reasons that were in and out of my control. But the good thing about being sore and tired during the past, I have been able to reassess some goals in my life. I have to get back to tougher training, and that means I am going to have to regain that edge I used to have. I have had some pretty serious distractions the last couple weeks, mainly personal, but it is time to regain that edge I had right before Ragnar Del Sol. It’s time to start pounding out the long runs every week. It’s time to hit the gym harder than ever and get back to muscle and strength building. It also means its time to start doing workouts that I hate doing once again, the kind of stuff that builds core strength and makes you a symbol of the gods. Okay, maybe that last one is a bit too much, but you know what I am getting at. If I want to get better at hill running, it means I am going to have to run hills. If I want to get better at the bench press, it means I have to start working more toward weight than reps, which means doing the 50 reps at 135 pounds might have to be tossed out the window in favor of something more akin to 170 pounds with 15-20 reps. While just about everything has improved for me, I want to get better. I see some of my Facebook friends killing it, working out every day or being able to do 15 dead leg pull-ups in a row or run 11 miles four days after running a half marathon. If you want to get better, you have to train better. Now it seems weird that I want to restart this mentality once again, especially since I made a declaration back in December. But this is more like a redeclaration of things to come. With the summer coming along, this means I will be sweating and burning calories more, but it also means I won’t be able to go as long and hard as I want to. So, what is a guy to do? Right now, I have to start slowly once again, revving myself up again to get back to the level of effort I was doing just one month ago. This past Saturday, I decided to work more on the future rather than reps. You see, I have been getting a little crazy with the rep counts during my last couple workouts, because let’s face it….I was hurting like hell. But Saturday, I felt great going in, with just a slight pain in my calves and only a little tinge in my lower back (oh, I forgot to mention, I have had a little back pain this week as well, which is why I have been easing up o the effort and sleeping on the floor at home as well, doing my best to work it out without drugs considering I don’t have the money to go to a massage therapist all the time…maybe I should have mentioned that as well earlier in the blog. Oh well). I was pretty fired up going into Saturday, for I was still kind of fuming about a little dust-up I had with a friend’s father. I wouldn’t say dust-up, but more like an unnecessary ribbing. Now my friend’s father has known me for some 20+ years, but he still gives me hell about my dietary choices in a snarky tone that kind of bothers me. My friend was going through a tough emotional moment that night, and here I was trying to be a good friend while getting raked over the coals in the other direction. Fortunately I kept my cool, but I felt some good inspiration going into Saturday morning. I figured Friday would be my last rest day in a long time, meaning I want to try to stay active in some way or the other just about every way (with Sunday being open). I approached the day with this in mind: I want to be healthy and fit for the rest of life, not reliant on medications to get me through the day. My workout was pretty simple circuit training stuff, doing five exercises three times with a rep count. I did some elevated sit-ups as I call them (20 reps), Bosu chest presses with the 55-pound weights (20 reps), hang clean- push presses at 135 pounds (5 reps), goblet squats with the 53-pound kettle (20 reps) and assisted pull-ups (20 reps, and yes, I am still a little embarrassed I cannot do a pull-up yet, but I am still 260 pounds!). Now this seemed like a pretty easy workout, but since I started with the hang clean every time, I quickly realized this was something of a difficult workout. And here is the worst part about the day’s workout….I forgot how tough it is doing Bosu chest presses on the floor. I only say this because just figuring out a way to get the 55-pound dumbbells over your head for the first rep is really the challenge. Doing it on a bench where you have plenty of momentum to use at your disposal is a little different than doing it on the floor. Anyway, I found a pretty good balance of exercises that would allow me to stretch and warm up my back while also doing what was needed in the strength and motivation department. I had let my mind wander due to personal problems, which is okay as long as you don’t let the problems overwhelm your life. I really think the difference now is that I still have some good influences in my personal life to achieve this, and with me using my Facebook friends as a way to set up secret challenges with them all, I will at least have a method to my madness. Because let’s face it, I have a goal I want to achieve at my next half marathon come October. I want to race across the finish line like nothing had really happened, maintaining a hard and steady pace that I had ultimately wanted to achieve. Now I just have to get back to putting the hours in, which is no problem for me since I have no real personal life right now. I guess the best thing I need to do now is start making some new playlists and preparing. It’s gonna be tough, but if I want to better, I have to train better. About Parsons Training Parsons Training is a Tucson leader in fitness and personal wellness training. Every personal trainer with this company designs and implements effective fitness programs for their clients; these programs serve as the foundation for good health, fitness, and wellness. Additional information about Parsons Training is available at http://www.parsonspersonaltraining.com Any views or opinions presented in this blog are solely those of the author and do not necessarily represent those of the company.
0 Comments
Leave a Reply. |
About Our Blog
Steve, a Parsons Training Client, went from 400 pounds to Running half-marathons, from lifting pizzas to lifting hundreds of pounds through training with us. Categories |
RSS Feed
