8 Essentials For Recovering From A Running Injury

1. Don’t assume you should stop running entirely. There’s a good chance you will make the situation worse by fully stopping. One or two days off is reasonable. Your body’s tissues maintain themselves best when there is a baseline frequency of exercise. Take that particular baseline away for several days and those tissues have no reason to maintain their adaptations to exercise, so they will actually weaken and regress. Tendons, muscles, ligaments, it doesn’t matter. All of these tissues begin to degrade without regular use. It’s the same reason astronauts become weak and lose muscle mass when they travel to space. The frequent demands of gravity here on earth are suddenly gone so their body says “if you aren’t going to use this *fill in tissue name here* anymore, then I’m going to start to break it down - it’s a waste of energy to maintain it for nothing.” You don’t want to lose more of these hard-earned adaptations than you have to.

2. Don’t be afraid to deviate from your previous running pace and distances in order to stay active. If there is one thing that happens very commonly after an injury takes hold, it’s that folks assume resting fixed their problem entirely when the pain *appears* to go away. So what if you took two days off? Expecting to jump back in at the same level of pace and distance is often disastrous. Just as I mentioned above, the tissues maintain a certain level of adaptation. By jumping back in at the previous intensities and distances you may actually be stressing the tissue at a rate greater than it can adapt. Remember, this was injured tissue that caused pain just a couple days earlier, which probably means it wasn’t adapting quickly enough to begin with. It is unlikely that magically, with a short little rest, that the area suddenly became “normal” uninjured tissue again and you can start beating it down with your typical training. Temporarily decreasing the intensity and distance to decrease (but not eliminate) the overall demand on the tissue is often a better solution for overuse injuries. It typically takes weeks and months for an injured area to remodel and you can certainly progress again during this time if the running is dosed appropriately.

3. If you have a competition coming up and it’s something like one to two weeks away, there’s a good chance you can still compete and do so at the level you had hoped - if you play your cards right and don’t panic. How much measurable fitness do you really think you were going to gain from that one last long run? This is more of a psychological barrier than a physical one. If you had been training consistently for two or three months, or years for that matter, then you have the necessary fitness. Yes, it’s frustrating and a blow to the ego. Nothing ever goes as planned anyway, does it? It’s usually not worth testing things to their limits when you can easily increase or maintain fitness with things like cross training.

4. Cross train, but do it right. Yes, I understand that no other form of exercise seems to cause the same type of wonderful fatigue and satisfaction that running does. Which, again, is why people try to push the distances and paces prematurely. But if you need to cross train, doing hard interval or tempo work everyday on the bike or elliptical isn’t the right way to go. I would hope you wouldn’t do that running (although I know people who do). The same principles apply to cross training as they do to running:

• super easy recovery to stay warmed up and loose after harder days
• aerobic work for aerobic fitness
• intervals and tempo work for improving anaerobic fitness
• maximal efforts for improving that nerve/muscle connection and gaining more anaerobic fitness

I am absolutely convinced that a semi-experienced runner can cross train for several weeks, never run, and still achieve their goals if they do it correctly.

5. Don’t forget about this current injury when the next injury comes along. More often than not, these injuries will be connected to one another. Every week I see people who had a low back injury that eventually played into a hip problem that became a calf problem which morphed into a foot problem. Our body’s are so good at compensating for pain, loss of motion, and weakness that we can nearly always get the job done - for a little while. The trickle-down and displacement of forces doesn’t bode well in the long run. Fixing problems correctly the first time around will play out better.

6. Some medicines are actually inhibitory to normal healing processes if taken for prolonged periods. This is partly due to the fact that inflammation is a desirable and necessary part of healing. It is just that inflammation is accompanied by pain and we all want to get rid of that part of the equation. Taking drugs to modify the inflammatory response over a longer period of time (>2 weeks) may result in an incomplete cycle of healing. Here’s one recent review (https://www.ncbi.nlm.nih.gov/pubmed/22744434). These drugs are also an important factor to consider in bone healing from issues like stress fractures, as reviewed here: http://bjsm.bmj.com/content/39/2/65.

7. Prevention is the best medicine. Remember, you can have too much of a good thing. Exercise and running are good only up to a certain point and that point is different for each of us. Maybe if you had just taken a full day off every week for the past month, then perhaps this injury wouldn’t have happened. You will do best by emphasizing proper recovery time, doing regular soft tissue maintenance, refining your running technique, attending to nutrition, and being consistent with slow progressions in training. If I had a dollar for every time I’ve heard “well, I felt good so I decided to go an extra four miles” from people that aren’t feeling so good right about the time I see them in the clinic. There is always a breaking point and you can find it by throwing caution to the wind. (Not saying I haven’t done these things myself!)

8. Don’t “test” an injured tissue repetitively and expect a different result. Here’s a common scenario: Monday I tried to run and my leg hurt within 200 yards, so I stopped, figured I would just rest a day. Tuesday I tried to run again (because Monday was a failure) and the pain started again at around 150 yards. Ugghh, I hate being hurt. Wednesday I’m really aggravated and surely the last two days of “rest” have fixed it so I run for 300 yards, even though pain started at around 200 yards again, before I reluctantly quit because of the pain. Thursday I’m really angry and try to run again. Friday again... Notice a theme here? Numerous days of testing the injury, pushing until and through pain, ultimately delays improvement. It’s clearly not going away. The right thing to do is seek help from an injury treating professional, not a personal trainer and not a coach unless they are going to refer you to a valid licensed professional. It is important to consider what pain intensity we are referring to. If it’s enough to make you consider quitting the run, that’s probably a good sign that you should indeed stop. Nor would it be good to push through pain that makes you change your technique for pain avoidance. If the pain is occurring early in the run and worsens rapidly, you aren’t going to win the fight. Every time you test an injury like this, it’s just inflaming the tissue all over again after it has tried to calm down.

Please share this article with your running friends! To receive updates as each blog comes out, complete the form below. And if you have any questions, please email me at derek@mountainridgept.com.

Coopers Rock 50K Race Report

This turned out to be a very interesting event this year. After a taste of warmer spring weather for the past couple weeks, Mother  Nature changed her mind and dumped a few inches of snow in the area on Thursday into Friday. With Coopers Rock State Forest being at the higher elevations of around 2000 feet, the snow and colder temperatures stuck around for the race on Saturday.

At race start, the temp was about 29 degrees and the woods had a varying 2-5 inch blanket of snow. I can’t recall  competing in this much snow since the Snowflake Chase 5 Miler in McHenry, MD, some 20 years ago. Last year we had the perfect dry, cool conditions. I guess you never know what spring will bring around here from one year to the next.

The 50K course begins with a 1.5 mile road section and a simultaneous half-marathon start, which does cause a slight confusion for placement estimation. Fellow 50K runner Travis Simpson started off harder and faster than I typically ever do, even if it were a marathon. But that’s just his style.

As a result, I exited the pavement as the second 50K’er and wondered how big of a gap I would have to close for that first position. It certainly took a while. I finally saw Travis pop up just before the 6-mile point as we entered the Mont Chateau trail, where the half marathoners split off, but it took me until mile 7.6 to catch and pass him at the bottom of that trail. Here, next to Cheat Lake at 650-700 feet of elevation, there wasn’t a bit of snow.

Warmer

The lake happens to be the turnaround point of a short out and back where we began a 1300 foot climb back to the top of the state forest. It didn’t take long while climbing back up this overlapping portion to pass the 3rd through 7th place 50K runners. There must have been good technical runners in that group. Travis finally didn’t seem too interested in pushing at this point so a gap formed between us, although it shrunk back down as we approached Rock City.

We ran Rock City together and then I separated from him again as we hit the Underlook Trail (a challenging world of boulders, this time covered in snow!) It is on this trail that you have to hike and climb quickly on large rocks that are surrounded by other, even larger rocks. All are gradually breaking away from the cliffside every couple hundred years. Rhododendron abound and provide a saving handle sometimes. The footing was so uncertain that you have to constantly watch where your feet are landing. At one point this focus caught up to me because my peripheral vision was also slightly inhibited by the brim of my cap and I managed to ram my left shoulder straight into one of the boulders at full fast hiking speed. Ouch. Five minutes later I cracked my right knee off of a boulder. More ouch.

Underlook Trail

I entered Aid Station 2 at mile 10 feeling pretty well despite playing geology tackle. Following this portion, we do another out and back to the Raven Rock overlook. That design quickly lets you know the gap to the next competitor - and it wasn’t far. Maybe 60-90 seconds. I tried my best to remain steady on that section and approaching the McCollum Campground as it was still too early to push the pace.

Raven Rock

Please don't pass me

Then we hit Aid Station 3. I checked my watch and noted that my time was basically on par with my time from last year. This was a bit of a problem considering the course was perfectly dry last year and this year it was a muddy, slick, snowy mess. Somehow I was still climbing well.

I headed out to the Powerline trail off Clay Run. As I reached the top of that mile-long climb I could still see Travis trailing me by a similar time gap. Isn’t he getting tired yet? But I knew we had had similar performances in 50Ks in the last couple years.

Ever instruct a dizzy runner?

Returning back to the same aid station again, I began the not so fun trip on the Roadside Trail toward the front entrance of the state forest. It reminded me of running on horse trails. The many giant footprint divots in the snow had melted partially yesterday and must have frozen again overnight, creating some nasty, unsure footing.

In some ways I was happy to arrive at the paved Henry Clay iron furnace roadway to get off of that trail. I tried to eat the banana I was carrying but it had frozen nearly solid so that didn’t quite work as planned. Unfortunately, midway down the road Travis came barreling by me. I might have tried to hang on if this was a 5K, but it wasn’t, so I watched him gradually drift to a quarter-mile lead.

It was at this point that I *slightly* regretted helping Travis with his hamstring strain injury earlier this week with dry needling in my clinic. Next time Travis, I may use more of a “sham” treatment technique if we are going to be in the same race that week. I’m kidding, of course.

When we hit the Advanced Ski Trail I started to reel him back in again. We chatted a little and then I separated from him again down the Intermediate Ski Trail. Making it to the next aid station at the frontmost parking area, Travis came in just 20-30 seconds behind me. I was starting to feel like crap and I don’t think he was feeling great either. We coasted along the new swampland known as Scott Run trail. My quads were clearly unsure of their function. Travis surged on me again, I fell back about 5 seconds but then caught him once again up the final technical climb.

Having seen his stellar road running abilities, I knew I was in trouble with the design of the final portion of this course. Travis threw another surge as we exited the final aid station and entered Roadside Trail again. He has too much raw power for me to counter on those flats! I tried to stay strong, but without any more climbs or technical sections, my ability to catch him again became substantially inhibited.

He would end up taking the first spot while I came in a short distance back. He executed that final part very well. Over the entire event we were never really more than two minutes apart from each other. Third place, Aaron Horrell, didn’t take too long afterward to come across the finish line either. Three of us coming in well under 5 hours in those slick conditions was quite surprising. And as much as I would like to have won, I was really happy to see an individual that I helped with a new injury overcome the odds and run to their fullest potential.

Would be a sweet view if these guys would move

Looks like there were 40 total finishers in the 50K, although I’m pretty sure we started with closer to 50. It was definitely a day to test limits.

This is the second year for the event, and I thought the course markings were even better than last year’s, though I am a little biased for having known the course already. This year for entering we received “A Guide to Coopers Rock State Forest” along with the SweatVac brand synthetic shirts, which run a little on the large side. Last year we had the same shirts but received a durable map of the forest lands. Unique swag.

I definitely must thank the volunteers who braved the cold for hours to come out to help with this event. It’s not comfortable and not easy to stay warm when you can’t move around much. We all appreciate the ability to get food and drink in at the aid stations.

Here are the results on the Coopers Rock Foundation site. 

Favorite Statistics:

• Average power: 228 watts
• Average pace: 8:57/mile
• Elevation gain: 4967 feet
• Amount of time climbing: 2:15:05

Strava link

Strava Flyby Player 

Nutritional intake:

• Breakfast - egg and bacon on english muffin and coffee, trail mix, frequently sipping water all morning
• Thirty minutes prior to start - one banana
• In race - 5 Gu gels, 1 Gu stroopwafel, ½ banana, ½ peanut butter and jelly sandwich, 2 pickle spears, 2 pieces boiled potato with salt, 1 cookie, about 40 oz. water, about 8 oz. Coke/Dr. Pepper sodas

Please share this article with your running friends! To receive updates as each blog comes out, complete the form below. And if you have any questions, please email me at derek@mountainridgept.com.

20 Cold weather running tips and tricks

The warm weather of spring will be here before you know it...or not. I don’t love the cold, but I’ve learned to appreciate the unique challenges of snow, wind, rain, ice, and that abominable snowman from Rudolph the Red Nosed Reindeer (hot cocoa!). Here are some thoughts on surviving this less pleasant time of year.

First off, it’s about mindset. If you keep telling yourself it’s going to suck to be in the cold, no surprise, it will suck. Have the attitude that you are adaptable and that the conditions are fun or unique in order to shift your perspective. If you have the guts to commit to consistent exercise, you have the guts to tolerate the cold for a bit.

If you struggle with the initial shock of cold when heading outside, try getting your core temperature up indoors first with 2-10 minutes of indoor biking, treadmill running, push-ups, air squats, running in place, butt kicks, or high knees.

It’s never as cold as you think it’s going to be - as long as you are consistently moving. Pretend you are dressing for a temperature that is 10-15 degrees warmer than the actual thermometer reading.

However, if you would happen to become injured by the aforementioned abominable snowman and had to stop moving, how long do you think you would stay warm? Probably not as long as you think. This is where it is smart to carry an emergency item or two, especially if you plan to be far from civilization, home, and other people. We’ve all heard about dressing in layers, but I like to dress with the intention to pack away the outer layer. A tightly packable, waterproof jacket is a great addition, especially on those damp 40-degree days. It’s there if you need it but not a hindrance if you never use it. In a pinch, a simple kitchen trash bag with a hole ripped in the bottom for your head can be used as a rain, cold, and wind barrier. Cheap, simple, and effective, but don’t expect it to be breathable. Space blankets are a great compact option. On long, adventurous trail runs, my ultimate choice would be a bivy sack, especially for going out into a more risky environment that would be less accessible in an emergency. Of course, this is overkill for running roads in a city. Consider that even if you had to stop moving for 60 minutes while waiting for help, a bivy sack or space blanket would be a welcome and potentially lifesaving item that weighs very little. Though it’s a little larger and heavier, the bivy is more ideal than a space blanket because you can actually get inside of it.

It’s not just the temperature that you have to consider. Wind and water will make the temperature feel at least an extra 5-10 degrees cooler. But if the sun is out, it can easily feel an extra 5-10 degrees warmer. The hardest conditions to dress for are when it is raining at 35 to 48 degrees. That’s perfect hypothermia weather. There’s a definite need for a breathable, waterproof jacket in that instance if you plan to stay out for 30 minutes or more.

Wool is an awesome material to layer, especially for socks. Many people love wool for the heat retention it maintains while wet, which can easily happen if you sink a foot in a puddle of slush. The Smartwool socks I’ve had have been amazingly durable and are my favorites so far. Anything but cotton, please!

In full-on cold muck, around 34-48 degrees, consider a waterproof/windproof sock, like this one from Sugoi. I’ve used these intermittently over the past five years. They definitely weren’t manufactured as a hiking and running product as they do slip around in the shoes a little. And they have external seams that might annoy some people. But they are flexible and my feet would only get a bit damp from sweat. (Keep in mind the dampness from sweat can cause chilling though.) They are useless if you dunk your foot deeper than ankle depth.

Check out some running gaiters if the snow is getting deep or if it’s slushy and muddy. Even a thin gaiter can keep debris from accumulating in your shoe. And if the weather is really poor, you might have a hard time untying the shoe to get that debris out in the middle of a run. Prevent it in the first place.

A single, thin layer can go a long way toward improving comfort. You don’t always have to use heavy, thick layers to get the job done. And the nice thing about a single layer is that it is still very breathable. This is why I hang onto a 15 year-old, super worn pair of tights that my wife would like to throw away. They are perfect for the 30-40 degree days. I’ve found that some areas are more sensitive to cold than others. My shins don’t need much coverage so one layer there is often plenty. My hands are super sensitive though and I’ll need to layer up a liner gloves and possibly mittens.

Carry a Buff or other similar multi-purpose garment. Options are nice. This can cover and protect your neck, face, ears, and head in one fell swoop, in any combination.

Cover your hands in a thick moisturizing and protective barrier like Bag Balm, beeswax, Aquaphor, or petroleum jelly. I have pretty poor blood flow in my hands and this, at the very least, buys me some additional time before my hands start to ache and lose blood supply. And it seems like the act of massaging these products onto the skin is helpful to increase blood flow even before going outside. If it was super cold out, I would put this same protective barrier on my face as well. I’ll carry a little tube of this stuff on a long run for reapplication and chaffing problems.

Sheet metal screws tightened into the bottom of your shoes make for cheap, light, and effective studs on slick surfaces. Just three to five of them can go a long way towards enhancing your stability if they are thoughtfully placed.

Cross train on snowshoes, cross country skis, or just go for a hike. Nobody feels their most fit when exercising in the cold. The clothing is restrictive, breathing is difficult, everything feels stiff, and the footing is horrible. These other activities are more than acceptable to provide an aerobic workout. As a bonus, they break up monotony and train your body in ways you might not normally. Were you going to PR today anyway?

Keep in mind any food you take will become more firm, perhaps more… chewy as it gets colder. Which means you will probably have a desire to drink more while eating. If you tuck the food close to your body prior to eating, it won’t be so darn hard to chew.

Similarly, if you use a hydration pack, tuck the tubing into your jacket so that it doesn’t freeze up. Depending on the size of pack, you may be able to place it under an outer layer of clothing. Drink small amounts from the pack often to keep the water moving. The real hard-assess of winter running mix a little vodka or whiskey into their water to help prevent freezing. It doesn’t take much to lower the freezing point.

Warm liquids are amazing in the middle of a long, cold bout. My dad always brought a small thermos of hot cocoa for me when I was a little kid hunting in the cold. I promise you, in the middle of a cold long run there is nothing better than hot tea or chicken broth. I haven’t found a thermos that works better than a Zojirushi. 

Carry back up charcoal hand warmers. Just don’t expect them to heat up quickly. For that, there are more instant hand warmers. Or make your own out of these inexpensive flexible heating pads.

Make loops that include public buildings where you could warm up for a few minutes if necessary.

Don’t tie your car or house key to your shoe in wintery conditions. Your hands might be too cold to untie the knot or the knot might just be completely frozen. There is no worse feeling than standing outside a locked warm car or house when you are super cold.

Find someone to hold you accountable to getting your run done. A consistent training partner can be a great motivator who won’t let you slack off and make excuses. Training groups can provide that same motivation. Plus it’s safer for everybody involved.

Bonus: Make a game out of it. A Hash House Harrier run is the best example of this game atmosphere. You will be so busy wondering where you are on the random course and where you are supposed to be going that you just might forget about the cold.

Bonus: Cellphone batteries die very quickly when exposed to the cold. Keep your phone closer to your body to keep it warm. If it does die, getting it warm next to your body may breathe some life back into it again.

Let me know if you have questions: derek@mountainridgept.com

Tips for assessing last season and planning next season, part two

In the last article we reviewed suggestions to analyze past workout data. Now for an overview of preseason planning.  

Establish training and competition baselines for comparison.

• Maybe very recent or older, like a couple years ago, as long as you have the old data for support.
• Considerations include baseline times for a specific distance, maximum distance, highest average power values, best pacing execution, or just about any factor you would like to see improve.

Find the events you would like to attend.

• Seek out something new. You never know when you might find an event that you like more than your usual races.

Analyze the specific demands of your planned events.

• Course layout
• Distance
• Elevation gradients and totals
• Average temperature and typical weather

Set primary performance goals. Don’t be afraid to set lofty goals as long as they are achievable. These can vary drastically, likely being the most specific for an experienced athlete. For example, it could range from:

• “I would like to finish a marathon.”
• “I would like to finish the San Francisco Rock ‘N Roll Half-Marathon with a time of 1:40:00.”
• “I want to run the Boston Marathon in 3:15:00 with the pace never dropping below 7:30 minute/mile or going faster than 7:00 at any time.”

Set midpoint performance goals to determine if progress is being made. For example:

• Perform a weekly total activity duration of 8 hours and a single longest effort of 2 hours after 8 weeks of training.
• Perform 7:00 minute/mile pace for 8 miles in a threshold/tempo workout.
• Achieve a single day of long distance of 17 miles after 8 weeks of training.

Set the component or technique goals that must be met to achieve the primary and midpoint performance goals. Without executing these component steps, you can’t expect to reach the performance goals. For example (these values are theoretical):

• Consume and tolerate 12 ounces of fluid per hour while at race pace.
• Consume and tolerate 200 calories per hour while at race pace.
• Maintain an average of >170 foot strikes per minute for at least 2 hours.
• Maintain a run power between 200-250 watts for at least 2 hours.  

Go slower to get faster.

• I’m a fan of higher volumes of low intensity work with only occasional high intensity work. It’s probably not an accident that professional athletes in any sport lasting for long durations have adopted this strategy. You can’t train hard every day. This is especially the case with older athletes because they just don’t recover as fast as their younger counterparts.
• As you get closer to an “A” event, emphasize increasing the higher intensity work while decreasing overall duration and distance.

If you are planning to do a lot of competing to “race into shape,” you must come to terms with the fact that not every event can be a PR event.

• You will need to give up some hard workouts to do the competitions instead. Define which events are the real priority and just let the others go as hard training days.

Allowing a longer build period is generally a safer option because it allows for greater physiological and more gradual structural changes.

• Our connective tissues adapt much slower than our fitness. That’s why we often end up with physical injuries instead of metabolic problems.
• Shorter races require less progression time.
• Longer races require greater progression time.

Plan for strength training.

• This overlaps with performing those exercises that the evil PT gave you. I doubt every muscle in your body is at its optimal strength level.

Plan for other cross training.

• Your cardiovascular system doesn’t know what activity you are doing. Your tendons, muscles, and nervous system need to adapt and learn the pattern and load of running to be efficient and prevent injury but performing other types of exercise, like swimming and rowing, will not detract from those abilities.

Involve your friends and family.

• Where would your family like to go for a trip or vacation?
• What events are your friends doing? This might get you a new training partner, which is great if you are occasionally struggling to leave the house in the winter. But it might backfire if you are the one always providing the real motivation.

Consider other equipment to more objectively measure performance.

• I get the idea of simplification. Maybe you can and should get by with a basic watch if that has always worked for you. But if you get injured often or can’t seem to break through plateaus, then the extra data from a power meter, GPS watch, or phone app isn’t going to be harmful and may actually help you see where the mistakes are happening. You can always collect the data without looking at it immediately, and analyze it later.

If you have an injury that keeps recurring, get professional assistance to take care of it in the off-season, not a week before your “A” race.

• Most injuries should be objectively improving within a month when properly treated. If they aren’t, there better be a darn good explanation or else I would find another professional to look things over.
• Don’t expect miracles though. Sure, I can often provide somebody help (a.k.a. less pain) in just a couple visits but that doesn’t mean the problem is gone. You have to be reasonable with the rate of improvement and do your homework regularly.

Plan for rest and recovery. If you don’t plan it, you won’t take it.

• Plan for periods of recovery from individual workouts within each week, from blocks of workouts over a series of weeks, and after the entire training cycle that brought you to a big competition.

Tips for assessing last season and planning next season, Part one

Whatcha’ gonna do with all that data? Use it to plan next season, of course.

We log workout data, and some of it never sees the light of day again. Whether you like the old school pencil and paper method or the website technology of Strava, Garmin Connect, Mapmyrun, or others, it’s worth reviewing from time to time. I favor the digital side. Mostly because it makes the math easier and I can make some pretty sweet maps and graphs afterward. There are few things I appreciate more than maps and graphs.

My 2016 running heat map

So why are you really tracking all of this information? Most would say to allow the ability to see when they are improving. Bingo. But there are a few more reasons to keep track of and analyze the information regularly.

• Increase the chances of short term and long term success
• Compare real objective measures to what you *think* is going on
• Improve your time management
• Determine where injury or overtraining may have occurred (a breaking point)
• Determine whether you met your full true physiological potential (or if you were just slacking off)
• Make it easier for a coach to analyze (currently or on down the road)
• Remind yourself of events and workouts you never want to do again
• Remind yourself of events and workouts you would love to do again
• Determine overall strengths and weaknesses
• Prevent burnout
• Define reasonable future goals
• Recognize any past goals met
• Discover what aspects of training and competing are really important to you

I started keeping a training log when I was around 15 years old.. Too bad they didn’t have these new-fangled wrist-worn GPS devices back then. There was more guesswork at distances and paces, especially because I was just making courses up. And sometime in college I tried logging everything into a Microsoft Excel spreadsheet, but that felt too cumbersome. Somehow, there are people still doing this! I salute your ability to tolerate the pain delivered from the software equivalent of a Ford Model T.

A spreadsheet isn’t specialized in its design, but it has the potential to be more informative than a paper logbook. Now the GPS watch companies produce some pretty decent metrics and there is additional software like Golden Cheetah and websites like Training Peaks that gobble up and produce more information than anyone can ever want or use. I love it.

At the least, take a look back at these basic measures:

• Total yearly time
• Total yearly distance
• Average daily, weekly, monthly, yearly mileage
• Average daily, weekly, monthly, yearly pace/speed
• Competitive performance times, distances, paces

If there is one thing I can emphasize, it is that you should pay attention to trends, not single workouts, weeks, or even single months. Success is not built upon these brief intervals of time, nor is failure. Most injuries are not the result of what happens in a short period of time either.

Monitor the trends of speed, mileage, and duration for each week, month, and year. Following these trends, you can determine if there is consistent improvement or recognize unexpected losses before it is obvious in your performance.

Average speed across 2016. Trend line peak coincides with June event where I wanted a best performance. 

Solely considering mileage, sure, you can progress each week greater than the generally recommended 10%, but should you do it for several weeks in a row? Most people are not going to withstand those increases. If you don’t look at the long-term trends, then you may just very well forget that you progressed 30% in volume for two weeks in a row just a month ago.

The same would apply to the quantity of high intensity work. Progressing too rapidly in the volume of intense exercise can be a problem, even if total amount of time or distance stayed the same from one week to another. Progressing too rapidly will eventually cause a problem one way or another.

Were you injured this year? Compare the time frame where you were injured to the time frame just prior to injury. Was there a fluctuation in intensity or in mileage volume? Maybe it’s something you can’t quite put your finger on.

That’s when you realize that miles, pace, and distance do not tell a full story. This is where more advanced measures become helpful. These advanced measures are likely to be most beneficial to an athlete that is trying to make a large amount of progress or achieve their peak fitness:

Fatigue points

• In terms of time, where did you begin to bonk or have a drop of pacing? Where did you think “this stinks” or begin to mentally struggle with the work being done?
• These points are commonly where technique breaks down. It’s good to have a specific goal for when these moments arrive. For instance, if you know your cadence starts to slow, let’s say to 165, then focus entirely on keeping it higher, like 175.
• Mimic these moments in training in order to determine the resolution that allows you to avoid injury and performance decline. You will probably never fully avoid these points but with training you can keep shifting them further away to prolong the time before trouble strikes. Of course, this is dependent on other factors that would need to be duplicated, like speed and distance. With that in mind, this clearly isn’t something you would try to work on everyday.

Acute:Chronic Workload Ratio

• Calculated as the most recent weekly mileage or duration divided by weekly mileage or duration total during the last 4-8 weeks. This is a newer consideration, yet so simple. It was introduced in the 2015 research with a study on rugby players. They found that having a high ratio of 1.5 or greater was a associated with onset of injury. Interestingly enough, a ratio of 0.85 to 1.35 was found to be protective to injury acquisition. Even though the research was done on rugby players, it’s easy to calculate, so I would suggest applying it to your training if you can measure volume. The result is similar to a 10% weekly progression.

Pressing my luck with an acute:chronic workload ratio of 1.7 for a little while there. 

Average daily, weekly, monthly, yearly heart rate

• Yes, I know heart rate isn’t the most fabulous measure. But if you are using only the basic metrics, this is a good place to start because devices are now measuring heart rate at the wrist and the chest straps are way more comfortable now than 5 years ago. Trends in heart rate can demonstrate overtraining habits or improvements in performance. For instance, if I am ramping up my base miles I can compare performance on a certain loop at the same pace/time and might see a lower average heart rate for the same speed.

Average heart rate was at its lowest while heading into June as well. 

Elevation gain/loss

• Someone unfamiliar with the impact of elevation might mistakenly call an average pace of 10 minutes/mile “slow.” They aren’t accounting for the fact that the average mile climbed was 200 feet. This is the main reason I do not believe in online running pace calculators for training or competing on hilly terrain. This is why power will be a much better measure of effort and stress. So...

Power

• A newcomer to the running world. Just give it a couple years and many of you will have power data on your fancy GPS watches.
• Although the current power meters for running don’t directly measure the force produced by your body, it’s still more accurate than guessing based upon how you feel.

With software like Golden Cheetah or Training Peaks, you could dive even deeper with these calculated measures:

Critical velocity

• Critical velocity is the pace that you could theoretically sustain for an indefinite amount of time. Training at or above critical velocity is one way to focus on becoming faster.

Training stress scores

• Training stress is a measure calculated by considering heart rate (as a measure of intensity) and time.
• Acute or short-term training stress (stress over the last 7 days) vs.
• Chronic or long-term training stress (stress over the past 42 days)
• Training stress balance is about managing the balance between the two in order to provoke higher competitive performances

Training stress graph for 2016

Next post I'll go over more planning tips. Please let me know if you have any questions at derek@mountainridgept.com. 

Seeking improvement? Make friends with vulnerability.

Have you ever wanted to improve at something? Shooting a basketball, playing a guitar, public speaking - the task doesn’t necessarily matter. If you’ve ever thought “I could do this better than I am right now,” then you clearly wanted to improve. But did you actually take the steps necessary to create that improvement?

The problem is that there is a lot that goes into any improvement: seeking guidance, planning, good old-fashioned work, patience, practice, discomfort, commitment, nasty emotions, vulnerability. Improvement arrives only with overcoming these obstacles.

By trying to become better at anything, you open yourself up to the judgment of others and to self-ridicule. After all, we are often our own worst enemy.

I understand that for patients to seek treatment for an injury they are sticking themselves out there, making themselves vulnerable to some stranger’s judgment. But once that ball is rolling, it’s unusual to see someone regret the momentum.

Fear of failure is undoubtedly most of the reason we fear vulnerability. And there are also those who have a fear of success. Perhaps it’s just fear of change. Change leads to other obstacles, more demand, and the cycle never stops.

In any circumstance, it’s easier to maintain the status quo. You are less likely to attract attention or to be exposed to your peers. Maintain at all costs, we think, simply because it’s comfortable.

Improvements in performance (and often in life) are made when you venture outside the zone where you are comfortable. Without the discomfort of the unknown, there is no learning, nothing gained, probably no real experience you will recall at a later time when faced with challenge.

It can be oddly addictive to enter the unknown provided that some good experience comes of it. If you succeed, the psychological reward is substantial and probably reinforcing enough to have you sustain your behavior.

Of course, if you fail (whatever that means) then your attempt to go beyond your perceived limitation is punished. Maybe that has already happened with enough potency or frequency that you don’t seek the unknown any longer.

I suppose this risk versus reward balance is why some people jump out of airplanes. Now that’s definitely a place of vulnerability. A significant adrenaline rush counteracted by the potential for an ultimate failure.

But I’m not asking anyone to jump out of an airplane. I’m suggesting that if you want to truly improve at a task that you must venture into it without thinking too much about the concept of failing.

Because, really, what is the result if you “fail”? Nobody dies. The consequences are rarely as inflated as we make them out to be. You could take comfort in knowing that you can often return to the status quo. Or should you?

There is a difference between feeling vulnerable and truly being vulnerable. Failing makes people feel vulnerable but really it is just a step in a process to making gains. Left unchecked, emotion won’t lead to development, but that is what most of us use to make our decisions. It’s perfectly okay to feel vulnerable but letting it be a barrier to forward progress is where most people succumb, so they never realize improvements.

Success is a potent ingredient in the formula to overcoming any fear and vulnerability. Really you are the one providing your personal definition of success. Perfection does not exist, therefore success cannot be perfection. Success is a belief that you can achieve something greater. The reality is no one else is analyzing the daily minutiae of your life. If they are then they must be really bored, or perhaps jealous.

You don’t ever know exactly what is going to happen, even by taking the comfortable solutions and sticking to the norm. Why not try something different? Make yourself vulnerable.

A new method to predict marathon race times with wanderings and wonderings about base versus interval training

Prediction of running performance is nothing short of an intriguing concept. Everybody wants to know what they are capable of achieving, according to internet math, even if they don’t actually pull it off in real life. Predictive measures have been used to obtain expected race times for multiple decades, and I would like to think they are more accurate now than in the 1970s. There is nothing like a true performance at a specific distance to guide your training and racing. But for a beginner or someone that has done just a handful of events, a race predictor can be really helpful to determine appropriate pacing.

I recently came across an article on a new marathon time prediction method that can be found here. The calculator is found here. It is based on research by the same author, available at this page. The researchers used my favorite statistical method, regression analysis, to create a prediction model for amateur runners, based on amateur data. This differs from previous predictors which were largely created from the performances of elite runners.

Runner’s World recently updated their predictor to this same format because it tends to generate a slower time than other predictions would develop. Why is that important? To keep you from blowing up badly, particularly if you are mid-pack or slower runner.

The nice thing about this specific calculator is the fact that it considers your average weekly mileage in the equation. This lets you see where training can play a role. You can really ask yourself if that extra 10 miles per week is worth it when the gain is just one minute over the course of an entire marathon.

For some, of course, the answer is “yes.” But for others that extra 10 miles each week can result in frustrating injuries that could keep them from training and racing altogether. And maybe during that 10 miles you would rather be playing with one of your kids. There is also research to indicate a lessening health benefit of higher mileages (http://www.mayoclinicproceedings.org/article/S0025-6196(16)00068-9/fulltext). The predictor provides a nice method to weigh the diminishing levels of improved performance with the benefits of health and sanity.

This had me thinking, it would be interesting to see how training type plays a role in the goal performance for a given individual. In other words, do you gain more improvement from a focus on long, base runs, or on high-intensity interval work? The average marathon training program is going to include both, because they work different metabolic systems, but I would be curious to know which is more critical for a given person. Sometimes it is obvious, sometimes not.

Let’s say you want to run a 3:30 marathon on 25 miles per week but the predictor expects you to do a 3:35. Is there a certain type, frequency, or amount of anaerobic training that could make up the difference while keeping the mileage that low? Maybe that’s not reasonable and it really comes down to making sure you get in increased mileage to gain that five minutes.

It will undoubtedly vary depending on training history and genetics. The Crossfit nation would try to make us believe that it’s all about the interval training. I would argue that lack of familiarity with longer distances weighs more heavily in a new runner than any amount of anaerobic ability gained with high-intensity intervals. Once you have some base training and long racing experience, then feel free to focus on both or just on harder intervals. I venture a guess that intervals and tempo efforts gain fitness for many people simply because they haven’t stressed themselves in that specific manner. That fitness won’t help much if you mentally crack at mile 23 because it’s all new territory.

To think you can do a marathon well and only do long runs of six or eight miles seems like a recipe for disaster in the uninitiated, though. For a 5K or 10K race, I suspect that many amateurs could rely heavily on interval training two to three times each week for multiple weeks in a row and never once do continual easy or moderate paced runs. Yes, it would still be useful to at least occasionally cycle through weeks of longer, slower base training to stress the aerobic physiology. It is not common to fluctuate training this dramatically, though. Yeah, the mileages would be all over the place. I may have to use myself as a test subject. Maybe it’s a little different way to consider “polarized training.” If nothing else, it is a definite change of pace.

The variation of training stimulus could keep injury rates lower yet continue to change fitness. I recall reading a research article many years ago indicating performance gains in elite level endurance athletes because they essentially doubled their base aerobic training time. These are athletes that are already at the top of their game but they swung the training pendulum one direction and changed their program so dramatically that it helped get them through a plateau. This can clearly work both directions.

My only concern is to be cautious of injuries. Hyper-volume training is surely a recipe for overuse injuries. Too much interval work could be a problem too, especially if you were trying to keep overall weekly mileage high, if your interval running technique was drastically different than your normal slow technique, or if your muscles and tendons were just not up to either task because of strength deficits (a.k.a. start strength training in any case).

Send questions and comments to derek@mountainridgept.com. 

Foot and ankle pain from posterior tibial tendon and muscle injury

Anatomy:

The posterior tibialis muscle originates on the back of the tibia, turns to tendon, and runs behind the bump at the inner ankle (the medial malleolus), and inserts into several of the bones within the arch and underside of the foot.

image courtesy aafp.org

Function:

In a standing position, when the posterior tibialis muscle contracts, the inner arch of the foot tends to rise away from the ground. In walking or running the tendon receives its biggest demand when we arrive at midstance and have all of our weight on that single foot. Some pronation during this moment is great for shock absorption but it should meet an end point. That end point is controlled partly by this muscle. This muscle plays a very important role in controlling the amount and rate of pronation occurring at the midfoot.

Causes:

Because the posterior tibial tendon takes a bend around the back of the tibia, the tendon is subjected to tensioning loads as well as compressive loads. To make matters worse, that area of tendon has a poor blood supply.

As usual, progressing intensity or volume of exercise too rapidly is a common finding in people with pain from the muscle or tendon.

There may be weakness of nearby muscles, like the gastrocnemius or soleus, resulting in greater demand on the posterior tibialis muscle.

Some people will aggravate the posterior tibialis tendon indirectly because they lack full ankle dorsiflexion range of motion. By losing motion at this one joint, the adjacent joints can be placed under additional demand. That stress is then controlled for by greater posterior tibialis muscle and tendon activity.

A change in footwear or foot orthotics could be related to onset as the demand on certain tissues could increase.

Poor balance, stability, and positional control of the hip, knee, and ankle may contribute overuse demands to the tissue.

Some people are predisposed to a more flexible and flat foot structure that will, in turn, place greater forces on the posterior tibialis tendon and muscle.

Other rare cases may have a tendon that wants to pop out of the groove that it is resting within, which is associated with a previous traumatic ankle injury.

Signs and Symptoms:

Pain typically comes on without trauma and is usually directly behind the medial malleoli if the tendon is involved but can be at the calf and bottom of the foot if the symptoms are coming more from the muscle. It is interesting to note that an aggravation of the posterior tibialis muscle can mimic an Achilles tendon pain. Take a look at the muscle referral pattern.

http://www.triggerpoints.net/muscle/tibialis-posterior

Decreased ankle dorsiflexion motion is common. We would measure the joint angle in the clinic, but consider it a bad sign if you can’t squat fully while keeping your heels on the ground or if you can’t lift your toes and forefoot off the ground a couple inches while keeping the shin perpendicular to the floor. Here I have used a ruler as a reference. The ruler maintains its position while I pull the foot toward my shin. Notice the size of the gap between foot and ruler in the second picture. While decreased motion could be from weakness of the anterior tibialis muscle, shortness of the calf muscles is often a contributing problem.

There may be localized tenderness and swelling just behind the medial malleolus. Especially as the condition progresses, you may notice a clicking sensation at the inner ankle region during ankle movement. This could be particularly bothersome if it is simultaneously painful.

When performing a single leg calf raise there can be pain and weakness, especially at the end point of the motion where the heel should be twisting inward a small amount, as in the picture below. You should be able to perform at least 10 repetitions of a single leg calf raise in a row, one set with the knee straight, one set with the knee bent.

Balance and stability should be sufficient enough to maintain a single leg stance with your eyes closed for 30 seconds.

If the destruction of an early tendon injury worsens, the inner arch will flatten as the tendon lengthens abnormally, causing a “flat foot deformity.” This is the reason you really want to catch an injury to the tendon early, before any long-term structural changes have occurred. If the normal structure has been modified then you will have a much longer road to recovery.

Other possible or related problems:

Pain at the inner ankle and lower leg can also be caused by a few other issues. This is where seeing a trained professional helps to rule out these other problems. If you are experiencing severe pain, numbness, tingling, pins and needles, general calf swelling and tightness then definitely don’t try to self-treat.

• Ankle sprain

• Blood clots in the lower leg

• Sciatic nerve compression and irritation

• Lumbar nerve compression and irritation

• Tibial nerve compression and irritation

• Sacroiliac joint alignment/stability problems

• Hip region muscle trigger points/muscle tissue dysfunction

• Flexor digitorum longus tendinopathy/trigger points/muscle tissue dysfunction

• Flexor hallucis longus tendinopathy/trigger points/muscle tissue dysfunction

• Abductor hallucis trigger points/muscle tissue dysfunction

• Loss of hip mobility from decreased muscle flexibility or hip joint problems

• Fracture or stress fracture

• Tarsal tunnel syndrome

Treatment:

General treatment goals are going to consist of some combination of the following:

• Decreasing pain

• Increasing lost motion

• Increasing stability and balance

• Increasing muscle and tendon endurance

• Increasing muscle and tendon strength

• Resolving any abnormal movement patterns

• Preventing recurrence

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Short-term rest, ice, and NSAIDs are generally appropriate in healthy people for immediate care of a new injury to decrease pain. I am always going to emphasize that it is important to determine why the injury occurred in the first place as these methods do nothing to address the real causative factors.

Supporting the arch of the foot during the stance phase of foot strike can be helpful in decreasing load on the posterior tibialis temporarily. This can be achieved with taping, temporary or permanent foot orthotics, and footwear modifications. You should not become reliant upon these devices to keep your deficits at bay forever, though.

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Strengthening the posterior tibialis muscle and tendon can be a beneficial method to increase tissue integrity. The most common strengthening method for a moderately calm tendon is a single leg calf raise performed with the knee straight and the knee bent. If that is too painful, the individual can perform these with double leg support or perform ankle inversion with a cuff weight or band until the calf raise can be performed with moderate or no pain. When strengthening tendon, the current research indicates that it is acceptable to cause mild discomfort in the area of tendon injury but you would not want to push the tendon so far that it remains painful for hours or worsens the following day. In many people holding the topmost portion of the calf raise for 15-30 seconds, known as an isometric, can help decrease pain.

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There is no substitute for having full ankle range of motion. If ankle motion is lost, you may need to work on a combination of stretching, joint mobilization, and other soft tissue work to regain mobility. Soft tissue techniques are of benefit to improve any excess muscle tissue tone and gain length. This includes foam rolling, massage stick rolling, massage, myofascial release, and dry needling.

More aggressive treatment can include the use of a walking boot for immobilization and corticosteroid injections. These injections will coincide with a risk of tendon rupture, however, and should be avoided if possible. Another type of injection is PRP (platelet rich plasma). Some physicians will provide patients with nitroglycerin patches to improve local blood supply to the tendon. Surgical intervention is the last thing you want but may be particularly necessary if the tendon has remained inflamed for such a long period that it cannot glide smoothly in its sheath or has split longitudinally. A newer minimally invasive procedure to help chronic tendon injuries is called Tenex.

Please share this article with your running friends! To receive updates as each blog comes out, complete the form below. And if you have any questions, please email me at derek@mountainridgept.com.

Canary in the Cave 25K Race Report

I’ve wanted to travel down to Fayetteville, WV for the Canary in the Cave 25k for the last couple years, but I just hadn’t made it a priority. Being a WV Mountain Trail Runners event, it automatically had potential to be a quality event. Little did I realize what I had been missing. It is now in my top three all-time races.

The weekend weather lately has been superb for running. This time around it was sunny with a cloudless sky and about 30*. Entry to this event was small at 108 pre-registrants and just 79 finishers. I imagine that would increase if people knew exactly what fun these trails are and the stellar views they could find along the way.

The majority of the trails are wooded singletrack. This time of year it can be hard to tell exactly where a path is under all of those leaves, so you have to be vigilant to stay on the course at times. That’s where it is nice to be near someone from the area and just let them lead. I did inadvertently go off course briefly twice, even though it was generally very well marked.

The terrain was rolling, up until mile 9. Early on, the Fayetteville Trail leads into the Boy Scout Camp Arrowhead trails. Those trails are actually designed for mountain biking but are really awesome to run. Off-camber surfaces are minimized because the trails have been cut into the sides of the hills. Even with all of the leaves, I realized that the trails were primarily packed dirt with minimal roots and rocks.

It’s very twisty, which I love. It brings the pace down a little but is so much more distracting than a straight line. Any short descent is quickly matched with a little rolling uphill. They have produced a rollercoaster-like feel with the quick ups and downs. Even more like a coaster would be the brief sense of weightlessness while launching off the small dirt mounds.

During the early Arrowhead trails, perhaps around mile 4, another runner started nipping at my heels. I would throw various surges to get a feel for where he might drop off. It seemed like the descents and more technical sections weren’t his forte. He wasn’t going anywhere on the climbs though.

Coming off the Camp Arrowhead trails we descended on a fantastic old dirt and gravel access road that has been carved into the steep pitch of the New River Gorge. I will not forget this part, from miles 10 to 13.  You could seriously fly on the upper part. The sun hadn’t hit in here yet so it was very chilly. I took in a couple glimpses of the gorge at this time but couldn’t stare too long as there were definitely loose, washed-out areas. It’s the kind of old forest road that most people would be really nervous to drive on. To your left is a very steep drop off, older growth trees, and otherwise nothing to stop you from rolling hundreds of yards down into the ravine. To your right are absolutely humongous gray sandstone boulders, bigger than semi-trucks.

I used the early steepest part of the gorge descent to put a gap between me and my chaser. But, despite my efforts, he caught back on when the decline below became more shallow.

Having never done the event, I didn’t realize the intensity of the final climb and just out of bad timing I started to eat a gel as we rounded the turn to the Kaymoor mine where I knew we would begin to ascend. Crap.

I was disappointed to see the end of the descent, not only because my mouth was full of gel, but because I wanted to get even closer to the railroad tracks and the New River that I had just viewed from 500 feet higher up the mountainside. The river is still another 500 feet lower than the turn. The race director informed me the original race course did descend further but mud slides haven’t been kind to the lower portion of the Kaymoor Trail.

One-third of the way up what is known as the Kaymoor Miners Trail, the person who had been pushing me for the last 9 miles began to absolutely crush the quick and steep upward scramble. I quickly realized this was a high schooler. Not again! A repeat of last weekend. We climbed multiple flights of wooden and rock stairs while trying to get up this 0.4 mile-long beast. It was hands on knees hiking for much of it and occasionally hands on rocks and trees for stability. Thank goodness it wasn’t any longer.

I had red-lined so hard that I struggled to recover and regain the previous pace at the top. The final portion was a revisit of the first three miles of the course, now in the opposite direction. It hurt much more now though. Boy was I happy to see the “1 mile to the finish” sign. I couldn’t even see the high schooler anymore as he maintained pace very well.

Despite being a youngin’ in the trail running world, Jacob Birurakis ran this course like a seasoned veteran. He was the runner-up at the WV XC State Championship for AAA this year, which might explain his ability to go pretty darn hard up a climb. Nathan Bonham led from the start and destroyed the previous course record, completing the course in under two hours.

I ended up with 15.6 miles on my Garmin with 2014 feet of climbing. Others had as much as 17 miles on their devices. The director reported the course is around 16.5 miles. It’s a strange sensation but I felt like I descended much more than I climbed. Nobody is going to complain about that. My only complaint is that this isn’t a 50K where we could have done two laps of that beautiful course!

Participants received a multifunctional headwear/neckwear/wristwear item and some unforgettable views. Proceeds benefitted the local 4-H group and the WVMTR.

Results: http://www.wvmtr.org/events/canary-in-the-cave-25k-2/canary-in-the-cave-2016-results/

Dirt Monster 5 Mile Trail Run Race Report

Another weekend, another race. Glad I registered for this one. As the year is coming to a close and the weather becomes frequently less enjoyable, I was lucky to have a race weekend where there wasn’t a cloud in the sky.

My friend Kellyn and I arrived just a little later than I would prefer, about 35 minutes before the start. The Google maps application and I were not getting along.

The entire park was covered in heavy frost. It was a little cold out, around 39*, but using the add 20* rule resulted in a temperature of 59*, which means it’s still shorts weather. Plus the sunshine made it seem a little warmer.

After standing in the packet pickup line for 10 minutes shivering I knew I wouldn’t have much time for warming up. And I knew I would want a good warmup because the start of the course, according to the elevation profile, was an upward pitch for a couple hundred yards with a short descent immediately followed by a 0.5-mile climb.

Anyone who is doing a shorter event and planning to go hard should run at their race pace for at least a couple total minutes in their warm up. If exposed to a hard effort beforehand, your body will know better what to do with the byproducts of anaerobic effort during the race. Anyone who has ever pushed hard knows that feeling of shock accompanying the first hard effort, especially if you didn’t ease into it. You don’t want that feeling in the race if you can move it to the warm up.

I did manage to get in a mile of slow running but I never quite got to my typical fast and hard part of the warm up. Some warm up is better than none!

Before I knew it, we were off and into the woods. I suspected the trails would be more tame, and they were. The first five positions were largely decided in the first mile of the race thanks to all of the climbing. Question being, what order would we come in? First place, Matt Lipsey, had taken off fast to the point that I had lost sight of him before completing the first mile. Hey Matt, I just did a 50K two weeks ago. Can’t you have some pity? Yeah, right.

So I’m back battling it out with high schooler Dalton Kalbaugh and 20-something Mike Tait. I hadn’t gone this anaerobic since September but I felt like I was climbing better than they were. The youngin’ would drift away from me for short periods and then I would climb back to him. Old man climbing base I call it. Took the Strava Goat Path course record as a result. Perhaps my greatest victory of the day.

The course was awesome. Wish I had known it in advance. Sun shining, leaves falling, absolutely tons of volunteers, and plenty of course markings. It was not usually very technical  but the wet leaves would add an extra slippery element. Most of the course was 3-foot wide plain dirt trail and gravel service road. We hit a couple narrow, rooty, and rocky sections that I loved. I wanted more of that, especially uphill.

Little did I consider that the high schooler could descend like, well, a high schooler. I should have guessed. The final half mile of the course averages an elevation loss and I’m too old and scared to descend trails super fast anymore. Oh well. Save the knee menisci for another day of battling for a win. My ego took a gut punch 4 miles ago. It turned out to be a great training day.

The post-race gathering was well attended. Still chilly, the chili and fixins were a welcome find. Somebody brought a tiny keg of a homebrew and about five craft brews. Everybody received long-sleeved poly shirts with their registration. I don’t think any race can do better than this for $20. Proceeds went to the Obsessive Compulsive Foundation of Western Pennsylvania.

Results: http://smileymiles.com/2016/RES16%20DIRT%20MONSTER%205%20MILE%20TRAIL%20OA.htm

The latest research on compression garment effectiveness

The main reasons to wear compression garments, like compression socks, would be to: 1) improve athletic performance or 2) improve recovery. Is compression wear worth the hype in either of these cases?

Performance:

A 2016 review on the effects of multiple types of compression garments (Engel et al.) examined 32 studies performed between 1987 and 2015. In eight of the studies they found no significant improvement in race completion time with compression for any distance from 400 meters to marathon. In seven studies, they did find a small improvement in time to exhaustion while wearing compression. Four studies reported improved running economy values. Sixteen of the studies were associated with improvements in psychological variables.

Despite being financially supported by a garment manufacturer, a 2015 study by Areces et al. found no benefit of compression socks in post-marathon exercise performance or race times.

In a 2015 literature review of four studies by Stanek, compression socks were reported to have no effect on several physiological measures like heart rate, perceived exertion, and lactate levels. Although one of the four studies noted an improvement in maximal running speed.

Recovery:

Performance improvements are often based on perception of effectiveness. In a 2016 study by Brophy-Williams et al. the participants were asked about their perceptions on the usefulness of compression socks in enhancing exercise recovery. This article is ahead of print, but according to the abstract (yes, I know that’s bad science) the participants performed better if they believed the compression was going to be helpful in recovery. Thank you placebo effect.

The 2016 Engel review of 32 studies found nine articles reporting large positive changes in exercise or post-exercise muscle soreness.  

A 2013 meta-analysis by Hill et al. revealed some benefit in reducing the pain of delayed onset muscle soreness. They also found that muscle strength and muscle power measures recovered more quickly with compression usage.

A 2016 meta-analysis by Marqués-Jiménez et al. identified several studies indicating multiple biochemical markers were improved following exercise if compression garments were worn. In five studies, muscle swelling was also improved. Another eight studies indicated improvements in exercise recovery in muscle strength and five studies in muscle power.

Anecdotally, I don’t find compression to change anything about my personal running performance. Maybe I would notice a change if I used it more often. But I definitely do like the way compression feels for a day or so after a hard workout or race. I really love the way compression feels at super high levels with a compressive device - above 80 mm Hg, which isn’t what these studies and reviews analyzed. Even if compression garments aren’t changing recovery on a physiological level, they are all capable of decreasing the sensation of soreness.

It appears that the most recent research evidence supports the use of compression in decreasing the intensity of delayed onset muscle soreness. The helpfulness of these garments may be event greater in an individual that must spend more time on their legs during the post-exercise period of soreness. Let’s say in a multi-day event or going back to work on Monday.

Could you make arguments for using compression using the latest literature? Sure. Would I use it in every race or workout? Nope. The reality is that if you think it helps you, then keep using it.

Sources:

http://journals.humankinetics.com/doi/pdf/10.1123/jsr.2015-0048

http://journals.humankinetics.com/doi/abs/10.1123/ijspp.2016-0162

https://www.researchgate.net/publication/301581402_Is_There_Evidence_that_Runners_can_Benefit_from_Wearing_Compression_Clothing

http://www.jospt.org/doi/full/10.2519/jospt.2015.5863

http://starkandwatson.com/wp-content/uploads/2014/10/Compression-and-Excercised-Induced-Muscle-Damage.pdf

https://www.clinicalkey.com/#!/content/playContent/1-s2.0-S0031938415301566?returnurl=http:%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0031938415301566%3Fshowall%3Dtrue&referrer=http:%2F%2Fwww.sciencedirect.com%2Fscience%2Farticle%2Fpii%2FS0031938415301566

Patapsco Valley 50K Race Report

As the weather cools off each year, my desire for a longer trail event grows. It’s a remnant of running cross country every fall. The Patapsco Valley 50K provided a perfect opportunity to race on new trails and enjoy some nice fall scenery. Although I favor more technical trails and longer climbs, the timing and location was hard to beat.

We arrived to the venue at Patapsco Valley State Park near Baltimore, MD a little prematurely, at 5:30 a.m. Although the prime parking spot did make the walk from the finish line to the car afterward much shorter. Packets included a sweet long-sleeve Brooks shirt and a toboggan. For those of unfamiliar with that term, it’s a winter beanie hat.

The wind was picking up as daylight approached. Although it was around 50 degrees, the wind made it so much more chilly. The start was at 7:00, slightly before sunrise, so we all began with headlamps. It was a novel touch but perhaps a little silly because the lights were no longer necessary within 25 minutes of the start.

I could tell from the elevation profiles and old race reports that the course began with a climb. What I didn't expect is how steep it was, which skyrocketed my effort way too early. My plan was to stay near the front, but I couldn't believe how hard these guys were going in the first mile. Especially for this climb being loose rock that was also covered in leaves.

The trails at the top of the climb were smooth but so leaf covered that I lost the path a couple times since the daylight hadn’t shown up yet. The thick cloud cover wasn’t helping.

As the first three to four miles passed, I tried, half-heartedly, to back off a bit, but it still wasn't slow enough to recover and it wasn’t fast enough to stay higher in the rankings. That intensity might have been fine for a mile or two, but the guys showing up this year were clearly maintaining a pace faster than the average in the prior two years. It was around this time that I somehow stopped my GPS recording for a couple minutes. Data lost to the wind. 

After working my way into a small group with two others, we stayed within view of each other for at least 10 miles. At one point we crossed a small field as the rain spit and a huge gust of wind blew a large, 4-inch diameter, 8-foot long tree branch down to the ground just five yards to my left. Up until that point I had been distracted from the danger of the winds. Adrenaline spike.

Nonetheless, I pushed on, because at that point we are in the middle of the woods and there are no other options. It was strange how much the trail conditions would fluctuate. You could go one or two miles on twisty, super smooth singletrack and then be suddenly bombarded with nasty rock-strewn river edges and crossings for a half-mile. Despite a little recent rain, the trails were largely dry.

My favorite section of the course was along what I assume was the Patapsco River. Perhaps it was the Ilchester Trail, but I am not certain. It was bizarre. It was as if someone had taken a paved, single lane road along the river, flooded it, rolled in a bunch of boulders, threw in a couple mud slides, and cut several trees down across it. The edge dropped straight off into the river yet there was pavement here at one time. Kind of post-apocalyptic.

I felt like I was flying through the technical sections after mile 10 until I rolled my left ankle a bit. Not quite as bad as in my recent trail 10k but I definitely had to hold back for a couple minutes.

And to make things worse, I began to have occasional calf cramps around mile 13. The crazy speed up until this point was way too fast for me and started to cause negative effects even sooner than I would have hoped. I particularly use the balls of my feet on the technical areas so my calves were getting hammered. With two guys behind me, my first thought was “don't change your technique or they will know something is wrong.”

The cramps would improve for 20-30 minutes right after a little pickle juice that I had packed but I eventually ran out by mile 22. No surprise the two guys passed me around that time, the three-hour mark. That and I was prematurely getting a bit of bonky tunnel vision. Again, the result of starting too hard in the first 10 miles.

It also didn’t help that I inadvertently blew right past the mile 20 aid station, not realizing it was grouped together with the drop bags at the start/finish area.

After climbing the initial climb yet again, all I could think about was cola. I knew it could save me. I wanted nothing more than cola for about 5-6 miles. We had run this same section in the dark and early daylight so it seemed familiar, but I actually think that made it worse. The problem was that I was no longer running 7:45-8:30 pace, instead it was a 10:00-11:00 pace. This makes the miles go by much slower. Math can shove it.

At a lonely water cooler in the woods around mile 24, I tried to take a few swigs, only to squirt water up my nose and cause a cycle of coughing that ultimately cramped my pelvic floor muscles. Who cramps their pelvic floor muscles? Apparently I have not done enough kegels lately. I have never experienced this before, nor would I like to experience it again. So if you are going to drink fluid in a long run, don’t get it up your nose.

The aid station around mile 27 came about 45 minutes later than I had hoped, but three cups of cola and two ginger ales helped tremendously to resolve the bonk once I arrived. I don’t recommend running in a state of bonk for 5 miles. I had been trying to eat energy chews but the temperatures were so cold that they were like gnawing on cold taffy and I had run out of water. Also, that is not recommended, but on the bright side my stomach felt great because I was hydrated.

I ended up walking more than I would have ever planned. Of course my body had to throw out another weird cramp of my outer lower leg muscles before we could call it a day. This time it was my extensor hallucis longus and peroneus longus muscles. So my right foot wanted to twist outward and my big toe wouldn’t come down. Can I just take a nap or something? Much to my disappointment, the leg muscles were not trustworthy enough to bomb the final miles of the course despite the overall elevation loss.

All of this foolishness was obviously happening because of the early hard pushing. I was prepared to run in the 4:20 range but who would have ever guessed that the winning time (3:57) this year was going to be over 32 minutes faster than last year! There is no doubt that by chasing for so long I buried myself further than I have in a long time. Therein lies the problem of trying to keep up with these young guns that train an extra 30-40 miles more per week than I do!

On a good day (running smarter) this course has the potential to be a very fast 50K. The only silver-lining was that I did have a 50K PR by 5 minutes. I muffled my whimpering at the finish line with a nice bowl of warm chili and a Poor Righteous IPA from local brewery Jailbreak. Happy I didn’t knock out yet another tooth like I heard one of the other runners did.

Overall, I would definitely recommend the race to any mid-Atlantic region trail and ultra runner. Part of Blair Witch Project was filmed at the park, which makes it automatically creepy, yet perfect for your Halloween time. Perhaps I will check it out again in another year or two to go after a faster 50K PR.

How to keep muscle cramps from ruining your workouts and competitions

A CASE STUDY

The scene: It’s a hot, 75 degree Saturday in June, humidity 85%, birds singing. Maybe the most hot and humid day so far this month.

The athlete: Is 6 miles into what is expected to be a 15-mile long run. Last night they enjoyed a couple beers with dinner after completing a 4-mile easy run. Work was pretty hectic, so they drank coffee all day to keep focused. They didn’t consume much water or other fluids.

The cramp: Comes quickly into one calf during the long run, rendering the leg nearly useless and painful, despite the individual believing they weren’t putting out much effort. This has happened before. The runner stretches the muscle for 10 seconds, decreasing the pain and begins to run again. Four minutes later it happens again so they repeat the process until 8 miles, when they finally quit the run out of frustration.

Talk about a wasted training day. Did this runner do something wrong in their preparation for this run? Yes. No. Maybe. Perhaps I’m trying to trick you a little because the truth is we don’t have enough information about the entire situation. What is their maintenance routine like outside of running? Do they strength train? Have they eaten during the initial part of the run?

SO MUCH TO THINK ABOUT

You should see that there are a variety of factors to consider regarding the onset of muscle cramps. Here are some you’ve heard of and maybe some you haven’t:

• Prior training experience regarding intensities and durations

• History of muscle cramping

• Current hydration status, particularly related to level of sweat loss

• Electrolyte levels of magnesium, calcium, sodium, and potassium in the blood and muscles

• Muscle tone, which is controlled by the nervous system and reinforced by day-to-day use patterns (and also changed with routine soft-tissue maintenance)

• Central nervous system status, as in higher anxiety and stress levels

• Peripheral nervous system status

• Stimulant intake, such as caffeine, which impacts nervous system function

• Recent physical activity and fatigue levels

• Environmental conditions regarding temperature, humidity, and terrain

• Muscular demands at that moment, as in the force of muscle contraction required

• Direct muscle trauma

There is likely an interplay of these factors and you therefore need to consider them all in muscle cramp prevention. How are you going to do that? Partly with good regular maintenance and training habits. Partly with a little trial-and-error testing.

Muscle cramps have been a thorn in the side of many athletes for decades, and what fixes them in one athlete may not work for another. Some athletes just seem more prone to cramping while others have minimal issues. I would be surprised if the crowd that is prone to cramping didn’t have at least one or two of these areas to address though.

Available research indicates three main theories exist in the cause of exercise-induced muscle cramping:

1. “Skeletal muscle overload and fatigue from overuse or insufficient conditioning can prompt muscle cramping locally in the overworked muscle fibers.” (Bergeron, 2008)

2. “Extensive sweating and a consequent significant whole-body exchangeable sodium deficit can lead to more widespread muscle cramping, even when there is minimal or no muscle overload and fatigue.” (Bergeron, 2008)

3. “Either neural activity in the spinal cord or in the peripheral could be the cause of the cramps.” (Nakagawa, 2013)

WHAT WE'VE GOT HERE IS A FAILURE TO COMMUNICATE

Lately, the neurological cause has been winning research arguments, so it would make sense to try the solutions that have the most bearing in that area. I frequently tell athletes that the muscles only know what they are told by the nervous system. Without a motor nerve supply, muscles are useless masses of floppy meat. Which means that if the communication between the motor nerves and the muscles goes wrong, you will have a failure of the muscle’s normal function.

This nerve-muscle communication is as much about sending signals to a muscle as much as it is about stopping those signals. It is possible that, with repetitive use and fatigue, the signal from the motor nerve to the muscle isn’t stopped as efficiently as it should be and then the muscle insists on maintaining a contracted state, otherwise known as a cramp.

If cramps occur intermittently for you during exercise, the most likely scenario is one or a combination of these factors:

1. Poor self-maintenance habits of the muscles

2. Poor nutritional choices

3. Subpar preparation of the muscles and nervous system for the task at hand

4. Neglecting to account for environmental demands

YOUR HOMEWORK

Prevent the cramp with proper preparation and regular maintenance:

• First and foremost, if you always cramp in the same muscles, I would not be surprised to find that the resting tension in that muscle was elevated compared to muscles where you don’t ever cramp. Cramping muscles are likely to be more tender to firm pressure. Plus, you may be able to tell that those muscles are physically more taut than your other muscles. Your focus needs to be on getting that resting activity to decrease at all times. For that, you are going to routinely and specifically massage that muscle 1-2 minutes every other day with a massage stick, lacrosse ball, or your hands. It should be uncomfortable to work on the irritable tissue. And it’s going to take a month or two of consistent work to keep that muscle more relaxed. If you want it quicker, then my suggestion is to have dry needling to “reset” the nerve-muscle communication.

• Strength train the muscles that routinely cramp to increase their fatigue resistance while simultaneously strengthening any other muscles that can assist with the same motion. For example, the calf muscles are effective pushing muscles so be sure to address any strength loss in the other rearward pushing muscles like the gluteus maximus and hamstrings.

• Consider the psychological aspect. Cramping has a lot to do with nervous system function. You aren’t going to make the situation any better by increasing anxiety and stress levels. Athletes that struggle with this need to practice techniques that can lower their stress through deep breathing, meditation, yoga, or sports psychology. It’s no surprise that you could train for weeks without cramps but on race day the anxiety increases at your main event, contributing to the mystery cramps.

• Expose yourself consistently to any triggering environmental stimuli, like higher heat and increased humidity.

• If you are expecting to be in a competition that requires minimal or significant terrain changes then try to duplicate those changes or lack of changes in your training.

• Progress gradually and consistently in durations and intensities of prolonged exercise.

• It’s easy to suggest staying hydrated. Typical advice. Just keep your urine on the clearer side consistently. Not just the day of or day before longer exercise bouts. Don’t overhydrate because that can carry health consequences as well.

• Consistently eat a well-rounded diet. If you start restricting specific foods that carry important nutrients, then you need to ensure you are obtaining a suitable replacement. For instance, by restricting meat you may cut out a large magnesium source. Do your research on what micronutrient requirements frequent exercisers have and adjust accordingly.

Prevent the cramp during activity:

• Vary the range of motion and demand on the muscle as much as you can before you have any sense of cramping. For instance, to change the motion and demands of the calf while running switch from your usual forefoot strike to a heel strike for 20-30 seconds every 1-2 miles. Research indicates that the muscle fibers must achieve a shortened state in order to cramp (Bertolasi, 1993). For instance, if you are constantly running on your forefoot, the calf muscle fibers don’t get a chance to elongate, keeping them in a shorter, and riskier, position at all times.

• Eat something containing carbohydrates during the exercise. It stands to reason that if muscle fatigue is delayed by eating to supplement energy stores, then you may not cramp as soon or maybe even at all if a few calories are always coming in (Jung, 2005). Nerves must have a supply of energy to function, too. They like glucose. It never ceases to amaze me how many people think they can go harder and faster in an event than they do in training with fewer or worse yet, no calories. Multiple systems change function without normal blood sugar levels.

• Stick to a reasonable plan. Just because you feel good physically and mentally from resting a couple extra days prior to competition doesn’t mean you should suddenly decide to pursue higher intensities than you have trained for. Even if you don’t cramp, you will probably bonk in a long event, or blow up in a short event.

If the cramp happens:

• Attempt to stretch the muscle. Do not stretch it rapidly and do not stretch it as hard as you can. A gentle but prolonged stretch is the best option at this point. Hold the stretch for at least 30 seconds. Now is not the time to bounce to the end point of the stretch because you have special structures in place to cause muscle contraction when that bounce hits its end point.

• Massage the muscle with firm pressure. Even a single, prolonged pressure of 30-60 seconds to the muscle may break its cycle of cramping.   

• Eat. Didn’t I just go over this?

• Try my personal favorite solution, dill pickle juice, as the muscle threatens to cramp. It’s not the salt that is effective but the noxious stimuli from the vinegar. A new sports drink named Hot Shot relies on a similar mechanism but it has more of a spicy flavor. Either way, the potent oral stimulation effects nervous system input.

• Try a couple electrolyte tablets or maybe a sports drink containing electrolytes. This isn’t supported by research, but a placebo effect is still a possible effect. But will you still have the placebo effect now that I’ve told you it shouldn’t work? Please let me know how that goes. I personally stopped using them.

• Overall, you must adjust according to the variety of factors at hand. If you know you are under-hydrated, aren’t eating enough, haven’t maintained your frequently cramping muscles, undertrained, stressed out, and it’s really humid outside, then your best option is to slow down a little, learn a lesson, and work on the flaws before your next event.

There are instances where cramping with great frequency can be a sign of diseases and serious neurological issues so do not hesitate to contact a medical professional if muscle cramping is occurring outside the realm of exercise. Even a history of sciatic nerve problems can predispose a person to cramping during exercise.

Take care of the muscles and the nervous system with planning and preparation and they will take care of you.

Please let me know if you have any questions at derek@mountainridgept.com. And definitely let me know if you find some of these ideas helpful in muscle cramp management by liking the Mountain Ridge Physical Therapy Facebook page. Or buy me some dill pickles. 

For those who would like to geek out on some related material:

1. http://journals.lww.com/acsm-csmr/Abstract/2008/07001/Muscle_Cramps_during_Exercise_Is_It_Fatigue_or.9.aspx

2. http://link.springer.com/article/10.2165/00007256-199621060-00003#page-1

3. https://www.researchgate.net/publication/299960193_Neural_Mechanisms_of_Muscle_Cramp

4. http://home.trainingpeaks.com/blog/article/controlling-neuromuscular-performance-to-prevent-muscle-cramps?utm_source=tpr&utm_medium=email&utm_campaign=07-16-anl

Tips for achieving a perfect shoe fit, Part 2

Here are a few more tips to consider when looking for your next pair of athletic or running shoes.

1. Always take a potential new shoe for a several-minute test run. You wouldn’t marry someone without dating, would you? Walking mechanics are not running mechanics. Jogging in place doesn’t count. Use the shoe like you plan to use it.
2. Try to fit your new shoes at the end of the day to account for swelling. It’s even better if you have already gone for a run. Just find some clean socks first.
3. Feel around the inside of the shoe for areas of prominent stitching or materials that could become blister-producing sites.
4. Check for manufacturing flaws. The shoes should be symmetric in construction of their uppers and soles.
5. A wide and appropriately tall toe box can be a lifesaver. Everyone thinks of the foot as having a single arch but we actually have three arches. One of those arches runs through the forefoot at the ends of the metatarsal bones. Scrunch those metatarsals together in a narrow shoe and that arch doesn’t function appropriately for stability, shock absorption, or propulsion. You also run the risk of compressing the nerves that are between the metatarsals.
6. There hasn’t been any convincing research to indicate that the various types of shoes (cushioning, stability, motion control) can decrease injury risk. Which is why you need to emphasize finding a shoe that feels good more than any other goal.
7. Realize that shoes are not an appropriate fix for lost motion of the ankle and big toe. If you keep acquiring the same injuries regardless of shoe choice, the problem isn’t the shoes. You need to have a trained expert in movement analyze your strength and motion. Let’s say your lower leg muscle group has shortened over a series of years and you switched to a zero drop shoe because it was trendy. That might be a little dangerous if you don’t allow for a several-month-long adaptation period. It would be safer to transition from a shoe with a thicker heel height to less heel height and then to zero drop.
8. The heel cup should not allow the heel to slide side to side or up and down once the shoe is laced snugly.
9. Don’t forget about the footwear you use during the rest of the day. Your body will adapt to the positions it stays in the most. Which means using a thick heeled shoe during the day only to switch to a zero drop shoe for a 45-minute workout is a sudden and severe change.
10. Use multiple types of shoes in training. This helps vary the demands placed on your body and may even help prevent overuse injuries that come from repeatedly working in the same range of motion.
11. More cushioning is not always better. Shoe manufacturers love creating trends because trends equal money. Now that we have passed the minimalism trend, it’s onward to maximalism. Here’s the thing with those super cushiony shoes: more cushioning means you will hit the ground harder. Our bodies are always trying to seek a sense of stability and in order to obtain it, your foot will try to plow right through a thicker layer of foam. And the more foam, the lazier your gait can become. Muscles, tendons, and proper technique should provide most of the impact absorption.

Tips for achieving a perfect shoe fit, Part 1

Have you felt the stress that arises when a shoe company stops making your favorite shoe? Like car manufacturers, shoe companies have a tendency to constantly tweak things, even when they don’t need to be tweaked. In an effort to look a little cooler, or supposedly function better, shoe construction is altered from one year to the next, forcing you to chase an ever-changing ideal. Here are a few points to consider when looking for your next pair.

1. First and foremost, the goal is to find a shoe that is comfortable. Nigg et al. suggested in a 2015 article that we would do best to select a shoe that does not interfere with the way that our foot prefers to move most naturally.

2. Begin to break in a new pair when one pair is about halfway worn out. I like to use the newer shoe for longer runs and the older shoe for shorter runs or nasty weather. Most shoes are going to be very worn out by 400-500 miles. However, permanent changes in the cushioning material are evident within just 200 miles. Newer or injury-prone runners may not be able to use a shoe as long as an experienced runner or one that is less injury prone.

3. Try a ton of different models and brands when deciding on new shoes. The concept of using inner arch height as the indicator of whether you need a cushioned, stability, or motion control shoe is very controversial in the research. Sure, if you traditionally run in a certain shoe type and have no problems, then keep on with the same pattern. If whatever shoe you use seems to never be comfortable, feels too stiff, not stiff enough, too flat, or too high, then check out the other options that are available.

4. “Pronation” is not a bad thing. Everyone’s foot should pronate for the purpose of shock absorption. Individuals having lower inner arch heights pronate similar amounts to individuals with higher inner arch heights. Do not feel obligated to “stop” pronation with foot orthotics or stiffer shoes. That concept went out in the 1990s. Let your foot do the job that it was designed to do.

5. Remove the footbed liner of the shoe and place your foot on the liner. Ensure that your foot is fully surrounded within the perimeter of the liner.

6. Before you put the shoe on, try this “break test.” With two hands at each end of the shoe, compress the heel and toe of the shoe toward each other. The shoe should flex in the region of the forefoot. The forefoot will often have a cut in the sole that aligns closely to the joint at the base of your big toe and ball of the forefoot, which allows the joints to extend easily at that point. You want that big toe joint to align with the hinge point.

7. Still with the shoe off, with two hands, one on each end of the shoe, twist the shoe like you are trying to wring water out of a rag. There should be some motion allowed here. A shoe that barely twists at the front is not going to move well with your forefoot. At the same time, you want some, but not a ton of motion at the midfoot.

8. Sit the shoes side by side on a flat surface and compare how they rest on the surface. Check them from behind and from the front. They should be mirror images of each other. If one seems to be tilted differently than another, find a different pair. The heel cup should be centered over the sole.

9. Check the fit with your usual foot orthotic devices in place. Do keep in mind that most foot orthotic devices have an additive effective to the stiffness of the shoe. In other words, a stiff orthotic within a motion control shoe is heading toward overkill. You could use the motion control shoe independently or you may develop a similar stiffness from pairing the foot orthotic with a stability or cushioning shoe.

10. Over-the-counter orthotic inserts are not a necessity. I’m a big fan of letting the foot do the work it was designed to do, if at all possible. A lower arch height is not an absolute indicator that you need a foot orthotic. Imagine that foot structure is on a bell curve of normal where those on the tail ends of the curve have a foot shape that would benefit from the additional help of a foot orthotic. And inserts may raise the heel more than the forefoot, adding another layer of material that will contribute to changing calf muscle demand and altering ankle position. That shoe with an original 8 mm drop ends up becoming a 12 mm drop with that “arch support.”

11. Fit your shoes to allow for space of the longest toe and longest foot. Some folks have such a difference of foot length that they should actually buy two different sized shoes. Aim for 1/2-inch between the end of the toe and the end of the toe box.

12. Wear your typical socks during the fit session. (These better not be cotton or we really need to have a talk).

Please let me know if you have any questions at derek@mountainridgept.com. Thank you for reading!

Sunday Q and A: Marathon Leg Pain

Question of the week:

Last year during marathon training, when I ran more than 15 miles, my legs would begin to have a lot of pain. Is there anything I can try to help lessen my leg pain when running high miles?

As far as the leg pain goes, I’m going to answer this question specifically about training and the muscles themselves. Hopefully it’s not the joints causing pain and I especially hope it’s not generated from nerve structures. Without seeing an individual’s running technique or knowing anything about their training history, some things I expect to help would include:

1. Strength training the quads, hamstrings, calves, and gluteals. A period of higher reps with light to moderate resistance and a period of lower reps against a high resistance are both useful. Performing higher reps against a moderate resistance to the point of failure can be very helpful in improving the resilience of a beginner or intermediate marathoner’s muscles. Hammer the quads with lunges, the hamstrings with dead lifts, and the calves with bent and straight knee calf raises. Performing enough reps to cause failure can promote great changes.

2. Self-massage the quads, hamstrings, calves and gluteals. A supple muscle is better at absorbing loads. This also helps relax the more irritable areas in the muscle that some people call “knots” or trigger points. In my personal experience, it prevents cramping that is associated with fatigue. Rolling with a foam roller, tennis ball, lacrosse ball and a massage stick are all common and useful depending on the location.

3. Address any running technique issues. Over-striding, for instance, can kill your quads early. It is also common for newer runners to lack the understanding of how their bodies should absorb impact. A few (4-8) strides of 25-50 yards in your bare feet one to two times weekly can help most runners gain a little insight into proper force absorption. Grass and turf are nice for this. You shouldn’t sound like a herd of cattle when your foot hits the ground. Speedwork can improve running technique as well, so….

4. Increase your speedwork. For a beginning marathoner, one speed workout per week is sufficient. Part of the leg discomfort may simply be from the byproducts of rapid glycogen breakdown in the muscle. The best way to become used to cleaning up those byproducts is to train at a higher speed on a frequent basis. That means you should purposely make the muscles hurt in short, hard runs so they find the pace of a longer run easier to sustain.

5. Continue to emphasize longer runs every one to two weeks. If you have a three-month training block before the marathon, that’s at least six critical long runs, maybe even up to twelve. There is a huge and important adaptation time that must be considered when you are planning to run longer distances.

6. Don’t go out too hard. Better to start slow and prevent your body from quickly depleting the stored glycogen sugars. If you feel well at mile 12 and you are going 15 miles, then by all means pick it up a bit at that point. Make note of what you felt like throughout and adjust the pace accordingly in the next run. Long runs are all about aerobic base training, not speed or pace records, so there’s no shame in going super slow and even walking frequently to keep the stress lower.

7. Eat during the long runs. If you only have a few years of running experience, it is unlikely that you are burning your energy stores at the most efficient rate no matter your pace. So your best option is to eat during the longer training runs to insure a constant supply of energy. Even consuming 50 calories an hour can help tremendously, though you should experiment with taking in more, as long as your stomach tolerates it. Most people can consume at least 100 calories in an hour without distress if they are moving at a pace that is hard but sustainable for at least 90 minutes. Some do better with liquid calories, some with solids. Some people can only eat unprocessed foods while others can eat sugary gels until the cows come home. Experiment in training, not on race day. And start eating early in the run, by 30 minutes.

Let me know if you have any training and injury questions at derek@mountainridgept.com. 

Morgantown Half-Marathon Race Report

Just finished up the Morgantown Half-Marathon this morning. Last year I ran the marathon at this event, but in an effort to save my legs for a longer October trail running event, I opted for the half-marathon this time around.

The entire event, which raises money for Operation Welcome Home, kicks off with an 8K on Saturday that shares some of the same roads as the Half-Marathon and Marathon, which are on Sunday. I opted to use the 8K as a warm-up run and pace a couple other local runners since it’s part of our local Morgantown Area Grand Prix running race series.

We had an earlier start (7:00) for the half than the prior day’s 8K (8:00), but it didn’t feel like much difference. It had rained during the night and remained humid and overcast. I wasn’t sad at that point for being in the half instead of the full. Plus, my legs felt like they were filled with lead at the start line despite a solid warm-up. 

The start line announcements were brief, which is nice to keep everyone from becoming more anxious. Of course, all the events must start with a couple “LET’S GO MOUNTAINEERS” chants. It’s the perfect way to get those sleepyheads roused.

Stride for stride

The 8K and half-marathon courses are about as flat and rolling as you can achieve in Morgantown without going onto the rail trail. So glad we don’t do that because it would be crowded and boring. This makes the courses challenging but quite achievable, even for those folks who primarily train on flat terrain. Total elevation gain in the half is 745 feet. The marathon course has a bit more climbing at 1775 feet of gain.

All courses start out on a quick mile with a little elevation drop on a four-lane road (yay, we get our own lane!) But that sense of ease from going downhill seems to encourage a few folks to go a little too fast off the front. Not the best course to start out too hard because THERE WILL BE CLIMBING, though it will be distributed nicely.

No big hills. They are just frequent. 

The course design lends itself well to distraction. For one, the rolling aspect forces you to mix up your technique, pace, and effort frequently. Practice your hill intervals until you say “oh, I didn’t even notice there was a hill there.”

A majority of the course lies inside of a couple nice neighborhoods near the WVU Coliseum. That allows many of the residents to wander groggily a few feet out of their homes to offer support. I was surprised at the number of random spectators along this course and so many were willing to offer encouragement. Pretty awesome to have that consistently throughout.

Another great thing: community supported unofficial aid stations. I remember a few of these on the marathon course last year. Nothing like a bunch of little kids having a great time handing out Swedish Fish and gummy bears. The high humidity made it even more critical to take on water so these stations were very welcome. Thank you!

Almost home

The course is a circuitous version an out-and-back with a lollipop loop at the midpoint. The support from other racers on my way back to the Coliseum was perhaps the best I’ve ever encountered in a road race. I tried to wave at several runners as a thank you because speaking clearly wasn’t much of an option as I tried to focus on negative splits. I began my build just a little too late, though, and ended stuck in no-man's land, running alone until the finish line.

With cash prizes in the half this year I expected that a couple of really fast runners would show up. And that was exactly the case. The top three guys were all under the 1:16:00 mark. I won’t be running that fast anytime soon!

I found the course length to be spot on to my GPS value at completion, which almost never happens for me. Plenty of well-earned Panera Bread bagels and pizza were waiting at the finish along with a post-race IPA.

My Strava file

Results for the half and marathon

Are you bonking?

Anyone who exercises for an extended period is at the mercy of their stored energy and blood sugar levels. Glucose is the basic sugar circulating in the bloodstream and it is well controlled within a specific range for a healthy person. Stored sugar, glycogen, from your liver and muscles, can be used to keep the blood glucose regulated.

If your blood sugar decreases to lower levels during prolonged activity and can’t be stabilized, your brain will prioritize itself over anything else because glucose is its primary fuel source. This means working muscles are not exactly high on the list. You are in the process of bonking, otherwise known as non-diabetic hypoglycemia or exercise-induced hypoglycemia.

Risk of bonking increases with the following:

1. Longer duration of exercise
2. Higher exercise intensity
3. Exercise in a hot environment
4. Insufficient calorie intake during the day of exercise
5. Chronically insufficient calorie intake over a period of days
6. Insufficient recovery time from a prior bout of exercise or multiple days of exercise as it takes nearly a day to restore glycogen after it has been used (in ideal conditions)
7. Another recent episode of bonking
8. Dehydration
9. Limited prior exposure to depleting exercise
10. Athlete inexperience

Athletes are not always aware of the signs and symptoms of bonking until they become more dramatic. Some symptoms of the blood sugar drop are mental and others are physical. The initial cues can be subtle but the symptoms can progress to more severe levels rapidly. Many marathoners know this as the feeling of “hitting a wall” around mile 18 to 20.

When bonking, pace per mile might initially change by something small, like 15 or 20 seconds. But if the effort continues and no calories are consumed, you could easily slow by 1-5 minutes per mile or even more.

I’ve known many hard-working, well-trained marathoners that train months for an “A” race, doing tons of distance and maybe even trained up to 23-26 miles. They feel strong but depleted at the end of those long training runs but they train more slowly than they race. So by running faster in the actual race they burn through their energy stores sooner and completely crash despite decreasing mileage for several days in advance of the marathon. That’s tons of training wasted because they refused to learn to eat a little something in the marathon.

Bonking happens around the same point for most people because we all store similar amounts of glycogen that are used up at similar rates. It’s possible that years of training could allow someone to burn a greater percentage of fat for energy, but harder efforts always require higher glycogen dependence. And having run for just a couple years isn’t long enough to perfect a fat burning metabolism.

The signs and symptoms of declining blood sugar, in a general classification order of increasing severity:

Your job is to detect symptoms as soon as possible in order to keep your state from declining further. Ignoring the symptoms and hoping for the best is never going to end well. If you have signs and symptoms consistent with the green items, there’s a good chance you can pull things back together if you take appropriate action, though it won’t be a day of personal best performances.

A few experienced and lucky athletes might be able to come back quickly from the yellow zone but nobody is bouncing back from the red zone. Only the more stubborn people will even push themselves far into the yellow zone. It’s a super dangerous, slippery slope. Don’t do it. You can’t win against physiology.

Many people don’t have the motivation to put themselves deep into the pain cave, so they just automatically slow down in order to feel better when they feel uncomfortable and have persistent negative thoughts. Kudos to you for not being a ridiculously stubborn fool like some of us!

Simply slowing down may be sufficient to finish out the workout or competition. If you don’t want to slow down, then you need to eat something containing carbohydrates as soon as possible. Ideally this would be something with simple and complex carbohydrates. There are receptors in your mouth that detect sugars and just the act of eating can immediately reduce the brain’s stronghold on protecting you… from you.

But there’s a good chance that you need to slow down AND eat something, depending on how long you are planning to exercise. If you are bonking after 90 minutes and planned to be active for 3-4 hours then it’s going to be unreasonable to sustain the same effort without eating many more calories.  

Three truths about bonking:

1. You have to learn to eat during prolonged activity, even though you often won’t feel like eating, or the bonk will occur.
2. If you don’t eat and your intention is to maintain both a high intensity and a prolonged duration of greater than 2 hours, the bonk will occur.
3. Bonking is completely preventable.

Thanks for reading! Please let me know if you have any questions at derek@mountainridgept.com.

Coopers Rock Stump Jump 10K Trail Race Report and 6 Trail Running Tips

This Labor Day weekend I was looking forward to a little trail time at Coopers Rock State Forest. Last year I didn’t have a great performance at this race, ultimately blowing up in the last mile. For such a small event (61 racers this year), the fellow competition can be pretty stiff. I just remember it hurt more than the average 10K. In 2015, my speedy high school cross country running neighbor exclaimed “that’s the hardest thing I’ve ever done” afterward.

No doubt, the course is difficult, primarily because of the elevation changes. At nearly 800 feet of gain, no one is going to set a new 10K PR. Additionally, the easiest section, Roadside Trail, is along the first mile and then it becomes more technical from that point.

Tough elevation profile

I expected that the switch to an early morning race time (9:00 a.m.) from last year’s afternoon time would be beneficial for performance. And it was. Sweat volumes were down 43% (exact figure gathered in a very scientific manner). The weather for running is fantastic in the forest now that September has rolled around and the humidity is dropping a bit. Fall can be the best time to run. Go outside!

Through my typical warm-up running I couldn’t seem to make my legs feel very powerful. This is entirely my fault for pushing them a little too hard earlier this week with weight training. They were not recovered and the soreness made that obvious. Not an “A” race but a slight bummer, nonetheless.

After the start, it didn’t take long for one racer to go hard off the front. Since he looked young, I opted to let him go alone at that quick pace, hoping he would explode on the brutal climb at mile 4 known as “The Wall” or “Vomit.”

I lost sight of him by mile 1 and promptly rolled my left ankle off the side of a small rock. It popped and hurt a little but wasn’t the worst roll ever, so I kept running. Maintaining a higher turnover cadence minimized the damage, thank goodness. Yes, I hurt myself on the easiest section of the course.

Tip #1: Look at the exact spot where you want your feet to land. Don’t look at anything you don’t want to touch. If you look directly at that slippery root or rock, you are probably going to step on it. That can be both good or bad. Set your gaze just beyond the bigger obstacles.

My splits were more consistent this year than last because I conserved in the first mile, so I tried to focus on an even effort now that I was alone in no man’s land. The legs were just not getting it done and never did come to life.

The descent that begins after mile 2 is lengthy, as it lasts until mile 4. It’s not super technical but it is long enough that it will take a toll on the leg muscles. But it is fun and there are a couple of logs and streams to hop. Think I jumped a stump in there too.

Tip #2: A course like this does not lend itself to obtaining even mile splits. You have to be good at reading your effort level or learn how to use a heart rate monitor to control your effort. With technical trails, you are likely to run at least 1-1.5 minutes slower per mile than a road 10K. And that’s just on the flatter or rolling sections. Hill climb miles will take an extra 2-3 minutes per mile, if not more.

At mile 4 the real climbing begins. Now that the descent has deadened your quads and so many miles have passed, we head up The Wall, where I always remember being unable to ride on a mountain bike as a teenager. That’s because it’s between 15 and 20% grade for the first tenth of a mile. But the whole climb is nearly a quarter of a mile long.

Tip #3: Nearly everyone walks on the steepest climbs of trail running. Anytime you choose to walk, walk with a dedicated, driven purpose. The walking is still going to allow a little recovery from running, even if you push your pace. So many folks hunch over, give up, and can’t even take a deep breath when they decide to walk.

There’s a moment of rest to be had while descending Rhododendron Trail, but it’s short-lived as the final 1.5 miles of the course account for at least 400 feet of the course’s elevation gain. This is where I was really suffering last year. I had conserved better this year and could actually push the effort a little bit.

Tip #4: Save a little something extra for a course that is known to have a large climb near the finish. You will always be more tired at that point than you think you should be.

Tip #5: Wait, you didn’t know there was a climb at the finish? Doing a little research can go a long way. Just ask around the group. Someone will be familiar with the area and course. I knew there was a long climb last year but I didn’t realize it would be so persistent and unforgiving.

About a half-mile from the finish the course drops into an awesome area known as Rock City where sandstone boulders are a gigantic 20-30 feet tall and large enough to contain a trail network. It’s a favorite for runners and hikers, as well as the average passerby.

A couple greenbriar snags later, at the finish, I was thrilled to cut a big chunk of time off of my attempt from last year. I would have been more happy to run this as a 20K since my old man legs haven’t done any speedwork lately.

Standing at the finish line, I saw many racers completing the event with blood on their legs, on their arms, and even on their faces. These trails are no joke.

Tip #6: You can catch a toe on anything that sticks up in the trail, at any time. Many accidents happen when you tire a little, let your guard down, and aren’t picking up your feet as high. But even with excellent vigilance and balance, falls are common to trail running.

Big thank you to Mark and Eleanore Jones who always do such a great job of directing these endurance events at Coopers Rock. As runners themselves, they get it done right. What a great way to support the Coopers Rock Foundation.

The 2016 results are over on iplayoutside.com at http://iplayoutside.com/Events/2016/09/16190r.html

The 2015 results are at http://www.webscorer.com/race?raceid=50270

Sunday Q and A

I recently had the pleasure of meeting with a few parents and students on the Mountaineer Middle School cross country team as they were getting ready to start their season. I wanted to touch upon a couple questions that were asked because I imagine multiple people, of any age, can gain value from the answers.

Question #1

One runner asked if there was anything he can do to change the fact that his legs become tired far before his breathing or heart feel fatigued during a race. This typically occurs for him halfway through, but then about 75% of the way in, he is able to overcome the leg fatigue to finish strong. This was especially problematic for him on flat courses.

First off, I expect this to occur to some extent, especially in a younger, less-trained, or less-experienced group of runners. It’s common to feel good and be excited, so you barrel off the line. It happens to everyone from ultra-marathoners all the way down to 400-meter runners. Let’s say we apply an old coaching philosophy: run the first one-third with your head (smarts), the second one-third with the legs (fitness), and the final one-third with your heart (desire).

Sounds like this young man has the final portion down but there’s a good chance his first one-third is faster than ideal. Young runners are notorious for going out too hard, which makes the later stages of the race more uncomfortable. One problem is that in a cross country race these kids almost always have to do this because the area available to run shrinks down to a narrow path where real estate is at a premium.

So let’s just leave the “going out too hard” concept alone for now, because it’s not a road race where you can easily pass people. This student has to go a little harder than ideal in order to be competitive in a 3K race. In order to get through that middle one-third, there will be discomfort, but it’s the point where the person with the most fitness will excel because he can recover on the move from the slightly too quick first third. Plus, there is research at the 5K distance to show that starting out 3-6% faster than average total race pace results in faster overall times. (http://www.ncbi.nlm.nih.gov/pubmed/17149992)

I suggested that this young man focus on his cadence just prior to the point where he feels the leg fatigue. As we fatigue, our cadence tends to slow down. There’s a good chance he ran the first one-quarter to one-half mile with a quicker cadence but then settles into a longer, more loping stride. At the same time, the pace drops a bit. To take some of the stress off of the painful quadriceps and calf muscles you can decrease your stride length and increase your turnover.

One good thing is that cross country around this region generally means terrain changes. Hill climbs are the perfect time to increase cadence. This is easily achieved by pumping the arms more quickly. The legs and arms will always be in sync. If you think about increasing speed of arm movement, the legs must follow. The steeper the incline, the shorter your stride should become. A single leg turnover of 96 per minute going up super steep hills wouldn’t be crazy. A gradual incline might demand something in the range of 88-94 foot strikes per minute.

Even on a flat course you can make the conscious choice to fluctuate your cadence. It’s a nice distraction, if nothing else. Hopefully it is done in a preventative manner prior to the leg muscles feeling highly fatigued, but better late than never. A flat cadence could be more like 84-90 per minute. On downhills it could easily drop into the upper 70s.

One key to all of this is to experiment and train with the cadence fluctuations. It’s not going to come naturally in a race if you’ve never done it before. Instead, it’s just another burden to add stress and you might just forget to do it. Plus you are more likely to waste energy if it’s extremely new. Your nervous system has to practice the quicker turnover in order to make it efficient.

The more recent GPS training watches, like the Garmin Forerunner series, have a cadence measure. It’s worth paying attention to this number while running. And if you upload the data onto the Garmin Connect website or other training sites, you can see where the cadence tended to slow down or speed up during training or racing. It wouldn’t be surprising to see the turnover slow just as the point of heavy leg muscle fatigue approached.

Here’s a fun little experiment. Go find your favorite hill for repeats. Something at least 100 yards long and hopefully more gradual. Run it hard once with your normal turnover rate. Run it again while trying to maintain the same pace but while really trying to stretch your stride out extra long with a slow turnover. Do it a third time while focusing on a super quick turnover, again maintaining the same pace. Now there’s going to be some fatigue by that point, no doubt, but can you feel the difference in the demands that it places on your body?

Question #2

One parent wanted to know if their child needed to drink a sports drink before their cross country meets. Not that I have a perfect diet, but I’m not a big fan of mainstream sports drinks in the first place because they are often loaded with tons of processed simple sugars.

In shorter races like the 3K or 5K, the runner is primarily relying on stored energy, glycogen, within the muscle fibers. For a short event there should be plenty of that stored glycogen available unless you haven’t eaten for several hours or maybe you exercised really hard in the 1-2 days prior.

Some sports drink sugars, like fructose, are known to cause stomach upset if consumed before, during, or after exercise. That’s not very conducive to performance (or a pleasant child, for that matter.)

A snack or lunch two to three hours prior to the event should be sufficient for topping off the calories needed to get through these shorter events. Drinking water after that point is plenty sufficient.

I’ve seen parents “grasping at straws” when their child has succeeded in the main season and is headed to a big event, like a state meet. Instead of sticking to the same nutritional plan that the runner had used all season, the well-meaning parent has their child drink some new mysterious sports drink 15 minutes before their race. Maybe the runner tolerates it. Maybe they don’t and fail miserably. That’s the equivalent of playing with fire in my mind. Go with what has worked in the past.

The one instance where I can think a sports drink might be appropriate is if the runner had missed their lunch or breakfast for some reason. And that should not be happening. Plus, the runner has hopefully tried the same sports drink on an earlier occasion. It might be smarter to have the individual carry an emergency “real food” snack. That’s a good idea anyway because you should avoid becoming hungry on race day.

Do you have any questions about training, racing, recovery, or injuries? If you do, shoot me an email at derek@mountainridgept.com and you might get to see the answer in a future blog post.