Fitness Creeping

Author Stephen Taylor, in the gym.

This article is targeted to a year-round endurance athlete. If you are wanting to get in shape for the first time, this concept may be foreign.

Most endurance athletes appreciate the importance of strategy. You need to work hard towards your goals, do the right workouts, and persist on your efforts. I am going to describe a "big picture" strategy, which involves periodization. This concept means that you train differently at different times of the year. A systematic progression of key workouts will provide better results than a homogenous approach where training varies little from month to month.

The concept I want to highlight is that you should start now on building "Creeping Fitness."

For everyone except Australians and a few December marathoners, it is the off-season. Instead of hitting the cheetos bag, ice cream, and couch, you should be doing workouts that allow your fitness to creep. Likewise, don't just go do some more biking and running workouts. Make the switch-up described here. Don't let another year go by letting the resolution to get leaner and stronger pass you by. Start now by building the perfect foundation. Creep.



What workouts creep your fitness? It is exactly the workouts that you do not have time for during the period of formal training. When you are doing lots of conditioning training ( endurance and speedwork) there is little time for strength training, core abs and low back, and stretching. Do that stuff now. Find the muscles that haven't been worked all year. If you don't know where they are, I will show you using nothing more than a stretch band and stability ball.

"But I don't enjoy lifting weights," you might say. You don't like lifting weights because it is unfamiliar and you don't get "in the zone" when you do it. Get on a good strength program and stick with it long enough to see some results. I guarantee that you will be enjoying it by that time.

Continue doing some endurance training, but revert to a minimum baseline "maintenance" level. After you have "upped" your level of strength, then start increasing your endurance training. This is when you will truly feel the Fitness Creep. You will feel that you are not in peak fitness yet, but you will be fit. Very fit. That is the goal of the fitness creep: to gradually get into great fitness but in such a way that you can subsequently get into even better fitness.

Now keep in mind that while I am arguing for a period of strength/stretch emphasis, my true love is endurance. I don't care how much one can bench press, or how huge the deltoids are. The weight room is a highly effective means to an end.

The opposite of a Fitness Creep is the Short-Term-Fast-Payoff (STFP) approach. I have been a fitness trainer endurance coach for 10 years and I know all the STFP strategies. Do lots of high intensity intervals. Do explosive strength training before you have done an adequate period of strength-base training. Yes these strategies are appealing because you get fast results, but the crash is unpleasant. You plateau too fast. I coach my clients to reach their long term max potential, not a "12 week max results" approach in the middle of the off season.



If you implement a Fitness Creep you may initially be discouraged as it seems others are fitter than you. In January. But lay the proper foundation and you will be in the perfect position to do the really intense training required to get to your best preparation. You are getting ready to train, to get in shape. First things first.

Again, if you are out of shape right now, this may all sound greek to you. Creeping fitness? Periodization? What you need to know is that to get into really really great shape is a long term project that requires patience. Progress is not continuous. Rather, it involves periods of gains, followed by consolidation and even time off. Use a good strategy and expect the best.

Fall Fun

Fall is the period of the year when the serious training and racing is done. It is the off season and you should be having fun, while staying in some kind of minimum fitness. Or maybe you are not a hardcore racer and you prefer a fun event to motivate yourself. In either case, these events are pure quality.

Try doing a fun event like one of these:

Columbia Missouri:

The Monster Bash from Off Track Events on Vimeo.

XCX - Cross Country Xtreme from Off Track Events on Vimeo.

In Nashville:






Gulf Coast:

From the New York Times

The Benefits of Group Running

By Liz Robbins

Jessica Dimmock for The New York Times Running with others can offer a new take on training.

Long distance running may be the ultimate individual pursuit, offering a time for peace, solitude and communion with one’s body. But for many runners, distance running is the epitome of community, a true testament to the uplifting spirit of the sport.

Liz Robbins

Gill Schumaker, 68, who started the suburban Chicago running group Team NorthShore, says he used to be one of those people who savored running alone and didn’t want to be dragged on an unfamiliar pace. But when he moved from Cincinnati to Chicago, he formed a running group to help make running the area’s flat trails more interesting.

A Race Like No Other

Liz Robbins explores the people and culture of the marathon.

“And now, it’s like I can’t run without a group -– just the camaraderie, and experiencing what’s going on with them,” Mr. Schumaker said. “I learned how to run fast by being with a group. What it was, is that I wanted to be with those people.”

He vividly recalls a morning run a few years ago when members of the group, including an ex-officer of the United States Air Force, the Israeli Air Force and the Russian army, broke into song, each extemporizing a verse about the joys of running. Chanting in perfect cadence (”I don’t know, but I’ve been told…”), they charged to the end of the run.

Rob Udewitz, a clinical and sports psychologist in Manhattan, said many runners change their pace when they run in a group. “There is a phenomenon of running with people where you run faster and easier,” he said.

Call it motivation. Competition. Or accountability.

“It’s easy to roll over and go back to bed if it’s just you,” said Gail Kislevitz, an author of running books and coach of Team for Kids, the New York Road Runners Foundation team that raises money for youth fitness. “You know if you have a group waiting for you on the corner, you don’t want to be the one not to show up.”

Sometimes just joining the group can be the hardest part. “There’s a lot of intimidation for beginning runners early on to go into a group,” Mr. Udewitz said. “They think it’s like gym class and they’ll be the slowest, or be last. But that quickly dissolves.”

When Ms. Kislevitz decided to run her first marathon, a friend elected to help her get through the unknown of the long run. She was hesitant, not wanting to sacrifice her private time where she wrote many of her articles in her head. But then she and her friend started the run.

“We fell into the same pace, and before I knew it, the ten miles were over,” she said. “We were talking about our kids and our marriages and I thought, ‘This is amazing, how could I ever run a long run alone again?’”

She added: “You don’t really notice the pain. If you start whining, someone is going to tell you to shut up.”

The benefits of training with a team extend beyond encouragement to peer analysis, too. “If you do more intense workouts, like interval workouts, that kind of work is so much easier with a group,” Mr. Udewitz said.

Often, the group is formed because of a common purpose like a charity. Sometimes the post-workout socialization is the raison d’etre. (Powered by Dim Sum is my favorite named team in the New York area).

Of course, every runner trains the way their mind, body and schedule works best. The two-time New York City champion Jelena Prokopcuka trains only with her husband, Aleks, in the Latvian beach town of Jurmala. Many Kenyan runners, whether training in Boulder, Colo., or in the Rift Valley of Africa, work as a team in practices.

Time and geography may limit people’s ability to join teams. One woman, Patricia Plasencia, told me how she trained for the 2006 New York City Marathon by herself at 4:30 in the morning in Del Rio, Tex., before she went to work as a physical therapist’s assistant. Every day she would sprint past a pack of wild dogs near the Laughlin Air Force Base until they got used to her scent. Having joined Team for Kids, she used online coaching to prepare for her first marathon. The following year, Ms. Plasencia was the first name chosen in the lottery.

For runners who train in New York’s Central Park, the pack mentality can tend to tip to extremes. On some summer Tuesday evenings in the thick of marathon training, those who do not belong can get swept up in the chaos. Runners from teams, classes and clubs all seem to be rushing in opposite directions on the bridle path and park drives.

So much for the loneliness of the long-distance runner.

Nashville Sixfifteen Magazine

There is a new publication that will soon be gracing the finest establishments around Nashville. I have been asked to write the Fitness Training Column for the first two issues. Be sure to pick up a copy...they will be going fast.

Love Letter to Swiftwick

If you spend as much time as I do in training, racing, and generally using your feet, then you need the best socks. I am still amazed when I see someone wearing white cotton socks.



Photo: Swiftwick comes in environmentally friendly minimalist packaging.



Photo: I ran a 50 mile, extremely muddy trail run. Not one blister, not one issue with socks. Choice: 1" black Merino Wool blend. (Photo credit Gloria Merritt)



Photo: A week later I rode 450 miles in 5 days on the Adoption Tour. Swiftwick custom socks, comfy feet all day long.



So I was ready for the next step. I manage an endurance racing team with very distinctive uniforms, but we didn't have socks yet. Well, now we do:


Photo: 1" for the runners, 4" for the cyclists and fashionistas.



Photo: Didn't Siftwick do a marvelous job matching the color and design scheme?

On Track or Off?

I saw an advertisement the other day for a training program which offered to "help you lose weight, improve your 5K times, or help you get ready for Country Music Marathon." Setting aside for the moment that these are very diverse goals with different strategies to meet them, I was particularly struck that one of the weekly workouts (two per week, actually) is a track workout.

There is no reason to be run training on the track right now.

The simpliest argument is this simple metaphor: Speedwork is the icing on the cake. You don't have cake yet.

Moreover, no one does and no one should right now. This is the OFF-SEASON. You should be doing the correct, periodized activities for this time of year. This applies if you are doing any races (running, triathlon, marathon, cycling) during the normal competitive season (Feb-November!) If your A-race for the year is the Boulevard Bolt, Jingle Bells 5K, or New Years Day 5K, then maybe you should be doing a track workout.

What are the correct activities to do right now? By and large the vast majority of endurance athletes should be in an off-season. This might mean total time off (I don't recommend more than a couple weeks of this.) Next you should inititate and commit to a strength and stretch program, appropriate for your sport. Also you should be doing some endurance training. If you are a multi-sporter, you might do a single-sport season, which is a good way to spruce up a pesky limiter. Or do some fun cross training activities, such as mountain biking, trail running, or hiking.

I will go as far as to say that ANY running on the track should be done with the greatest of reservations. When people step on the track their common sense goes out the window. They try to race their friends and inevitably run way too fast, with soreness and injury likely. I use track workouts judiciously, but most of the time I prefer fartleks or mile repeats on the road. This is much more realistic and specific to road running races.

Put your efforts into activities that will promote your long term health, and produce real results in your next racing campaign. Not the short term endorphin buzz of high intensity speedwork at exactly the wrong time of the year.

Recommended:
Strength and Stretch (weights, ab lab, aerogility, yoga, pilates, stretching)
Fun Endurance Training (Mountain Bike, Road Bike (no aero bars), trail running)
Single sport (improving a limiter)
Drills

Avoid:
Training like you do during the main part of the season
High intensity intervals
Sedentary time off and bad eating (more than two weeks), resulting in excessive weight gain

Final Push

Photo: Are you ready to feel the heat on race day?


I am coaching a lot of people who have upcoming races: On Nov 7th I'll have athletes in Beach to Battleship, Ironman Florida, and Miami Man. A few dozen are also getting ready for the Nashville Half Marathon on Nov 14.These are some epic races, and everyone will be challenged.

We are 4 and 5 weeks out from these races, respectively. Now is the time for the "final push." The last 10 days to 3 weeks before an epic race is the taper period, where your training scales back and you find the extra mojo for race day. Before that is the last chance for the hardest levels of training.

If you are training for one of these or another race this fall/early winter, then find the toughness in yourself to go the extra mile. Do one more repeat, one more hour, one more workout, one more day-long of training. Make it hurt and make yourself suffer. Take care of the body, but punish it.

Then race day won't be so bad.

A running question

A client asks:

Stephen, I have a couple of questions for you. Did my first 1/2 marathon last Sat in Murfreesboro ( took 2 hours 51 minutes). I was doing good until mile 12 both calves cramped at same time tried stretching but had to walk for 3/4mile. After finishing was little light headed and nauseated. Have found out this happens often. Do you do any individual training? I started running (jogging) in Jan. I have never ran before in my life and have just been getting info out of magazines and the internet. I have lots of questions and do need some guidance. I have the Novemeber 1/2 and plan on going to Las Vegas in Dec for a 1/2.

My response:
I would say if you were steady to mile 12, and it was only the last 3/4 of a mile that you struggled, then you did pretty darn well. Your time is not that of a speedster, but I would guess that you are more focused on finishing and feeling good rather than running a fast time. In any case, whether you ran, walked, crawled, or clawed your way across the finish line, revel in your wonderful accomplishment. Now, what can we do to help you improve?

First step: Keep training. It takes many years to achieve your absolute potential, so stick with it. You can expect continued improvements if you keep training diligently. Keep doing long runs, and also doing intensity runs (such has Love Circle hill repeats.)

Also in the training department, consider diligently following a strength and stretch program. That will help keep your calves tough so they are less likely to cramp. It will keep your posture and form good so you can finish strong.

The other symptoms you described makes me suspect you had some nutrition issues. If you are running for longer than 60-75 minutes, you should be consuming some calories and hydration. Did you drink sports drink at the aid stations? Did you take in any energy gels? You should take in approx 150-200 calories per hour after the first 40 minutes.

Another consideration for finishing strong and avoiding cramps is ensuring you have enough electrolytes, such as sodium and potassium. The day before your next race put a few extra shakes of salt on your food. If it turns out to be a particularly hot day, you should take in a sodium suppliment such as Hammer Nutrition Endurolytes, or Thermotabs.

I hope these tips have been helpful. The most important thing to remember is that you have been running less than a year, and you have already achieved this wonderful accomplishment. Stick with it, train diligently, and increase your mental toughness to do better at your next race. You are doing something that is very good for your health, so keep up the great work.

ST

Eating: Self-Control Paradigm

Here is a link to a great article on changing your eating: Eating Right: a New Self-Control Paradigm.

I am reminded of how often someone asks me for an eating plan, nutritional guidelines, or a referral to a nutritionist. These can be useful components in changing your eating for the better. But just as often I suspect that a person is psychologically shifting the responsibility away from oneself.

"Help me help myself. Give me a plan that will make the difficult changes for me." What happens when the person gets a plan, looks at it, and decidesn the following?: "I don't want to make these changes. I am going to continue eating the way I have been eating."

The authors in this article raises many different strategies that a person can use to change their eating strategies. They some great tips. These include ways to delay impulses, distract yourself, and generally increase your willpower. They also make the important point that once you make and adhere to difficult changes, pretty soon the impulse to eat bad will be diminished.

Sure these strategies help, but at the end of the day you need to take responsibility for yourself. The thing I like is that they acknowledge you have free will, and you have the ability to make positive, healthy, correct decisions.

But I would add one more component to these tips and strategies: YOU have the ability to choose. If you WANT to eat better then you will. EVERYONE knows more about healthy eating than what they choose to apply. You don't have to be PERFECT, but you must have a good CONSISTENT COMMITTMENT to making positive change.

My clients who do this loose all the weight they desire.

Run Training Group

Here is a write-up by Barry P from a Saturday long run workout. We are getting the group ready for the Nashville Half Marathon.

Barry P writes:
Today I ran the 5.5 loop twice that Stephen Taylor planned out for the IRFTP runners. It was an absolute blast. The weather is the perfect temperature for running and the folks who ran with me were real awesome and supportive. We were over 9 miles into the run before we split up for the finish. I was impressed we stayed together that long! Our total time was about1 hour 40 for the 11 miles. Which averages slighty over a 9 minute mile.

I learned a lot of valuable lessons this morning…

1. I need to start using Goo for the long runs. (It helps! Thank you Stephen for sharing yours.)

2. I learned that chaffing sucks. I am going to buy biker shorts before Mondays run and pray that my tender thighs heal quickly as I am in a lot of pain this evening.

3. I learned that although it’s good to have something to drink in the beginning and end of the run, it wouldn’t be a bad idea to have something in the middle of the run either. (Thanks again to Stephen for supplying the runners with his treasure hunt for Gatorade in the middle of the course. LOL)

4. I learned for long runs that some sort of food supply is smart in the middle of the run. I didn’t eat anything other than the goo, but I was the only one who didn’t eat, which says to me I need to fuel smarter!)

I hope to see more of you guys out there on future run days, it is a fantastic course, and you will feel awesome afterwards. If anyone has any suggestions to the above thoughts and comments, please post back!

Barry

PS. Don’t worry if you’re not ready for 11 miles yet. Stephens’s course is set up, so you can do as little as 2.5 miles to as many as your little hearts content, so come on out!