Posts Tagged ‘jason fitzgerald’

I had an ultrasound performed on my ankles and feet this week.  The results were normal in all aspects and I was given the clear to run, as long as I used any discomfort as an immediate warning sign to stop and take at least the next day off.

I really took some time during my rehab to examine my training plan and realized that as far as running was concerned it didn’t consist of anything more than following a popular half marathon program by a respected coach.  The cookie cutter approach just wasn’t going to cut it and I looked high and low for a few additional resources that resonated with my outlook, personality and fitness level.

Paleo diet satire

The simplest things can sometimes make a world of difference.  One of the resources I discovered was Jason Fitzgerald of Strength Running, and he has a few links to a variety of pre and post run routines that emphasize dynamic mobility and core strength.  Two routines that are helping me tremendously are the Standard Warm Up and the Cannonball.  Performing these routines has significantly decreased post run soreness and stiffness, and also prepare me much better for a workout than my previous grab bag of leg swings and knee bends.

4.79 miles in 1 hour

Tonight’s run was supposed to be a test to see how my legs would respond to running on consecutive days instead of after the normal one day of rest between runs.  I expected things to be over fairly quickly because I was very flat at the start, a combination of yesterday’s run and recovering from the Mother’s Day party we hosted last night that included entirely way too much red wine.

Instead, after about the first mile I discovered that my intervals were getting longer and I was not tiring, not muscularly nor aerobically.  What a pleasant surprise!  I continued to run until I had no water left to quench my thirst and called it a night.

While I am very happy with this week’s progress I know better than to push my luck too far or too fast.  Tomorrow will be an active recovery day with maybe a 30 minute stationary bike ride and the same amount of time for some free play in the pool.  Saturday is a strength training day: dead lifts and military press.  I’ll wrap up the week on Sunday with a fairly easy 30 to 40 minute run.

Nice to report good news for a change.


Photo Credit

Detailed training log for the week is here.  I knocked out a 4+ mile run today and feel that I am slowly, but finally getting back into training instead of injury rehab.

The Olympic Games are coming to a close, I’m sad to say.  The luxury I have of working from home extended me the opportunity to leave the television tuned into the action practically from start to finish.  This morning I woke at 4am local time in order to watch the men’s marathon live and in its entirety.

Congratulations go out to the winner Stephen Kiprotich of Uganda, who held off two powerful Kenyans, Abel Kirui and Wilson Kiprotich, crossing the finish in 2:08:01 and averaging a blistering 4:53 per mile.

I had high hopes for the U.S. marathon squad, and Meb Keflezighi did not fail to deliver, finishing fourth with a time of 2:11:06, only three minutes and five seconds off the winning pace.  Unfortunately both Ryan Hall and Abdi Abdirahman succumbed to injury and were unable to finish the race.

Cesar Lizano, the local representative from my adopted nation of Costa Rica made the country proud by finishing strong in 2:24:16.  Lizano was trained by Mario Fraioli, the senior producer at  Fraioli wrote a series of articles chronicling the coaching process with Lizano as they prepared for the Olympic games, the latest of which you can read here.

Kenyan runners in action

photo credit: john burnett/npr

John Burnett with NPR has an interesting article about the dietary habits of the elite Kenyan runners.

“It is a paleolithic diet,” says Dr. Vincent Onywera, senior lecturer at Kenyatta University’s Department of Exercise Science. “It borrows heavily from our forefathers who lived on fruits, vegetables, roots and lean meat.”

That should be good news to those who follow the Paleo diet, Primal Blueprint, as well as vegetarians and vegans.

I would be remiss if I didn’t give props to two people who are proving invaluable in my injury recovery and half marathon training.  Jeff Galloway was a member of the 1972 U.S. Olympic team and is also a monthly columnist for Runner’s World Magazine.  He is the founder of the Galloway Marathon Training Program, and emphasizes a run/walk interval method for both training and race day.  I highly recommend that you take a look through his website and give the run/walk intervals a try, especially on your long, slow run day where you will most likely be able to run farther and recover faster with this technique.

Jeff Galloway at Disney Tinkerbell Half Marathon

Jason Fitzgerald is a competitive runner, published author and personal coach.  His website, Strength Running, is full of no nonsense, detailed information designed to make you the best runner you can be.  The links, articles and resources on the website will give you an entirely different understanding into the mind of a professional running coach and how to design programs that are appropriate for your goals and adaptive enough to change as you do, both mentally and physically.  A+ plus information organized and delivered in a clear and concise manner!

Here’s a quick excerpt from a recent article:

Elite distance races prove that you can’t be “just a distance runner” anymore. The ability to kick is mandatory in today’s racing world.

But just because it’s necessary for elite runners doesn’t mean that you can avoid sprinting during your training. Besides being able to negative split your race, sprinting also helps your running in many ways: it recruits more muscle fibers, makes you stronger, improves your running economy, and lessens the chance of injury.

Training suggestions:

  • Run 4-8 strides after your easy distance runs. Strides are about 100m long and have you start at a jog, build to about 95% of max effort, and slow to a stop. Run them barefoot on a grass field for increased foot and lower leg strength.
  • If you can run hill sprints, you can do them 1-2 times weekly on a moderate effort day (these are a bit more advanced!)

I hope everyone enjoyed the Olympic games and that at least a few of your favorite athletes were able to bring home the gold.

Make the coming week your best week of training ever!