"Double the fun!" (Do you sense the sarcasm)

**To view the printable version of a simple postpartum training plan go to Postpartum Training Plan

JANAE’S TRAINING LOG

Week 1: October 17-23, 2011

 Monday 10/23/11

Planned Workout:

• 30 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Actual Workout:

• 42 minute brisk walk pushing double jogger
• Strengthening exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)
• I went for a walk around 11 am. It took some time getting out the door, but we did it.  I made sure Teague (newborn) was fed before we left and that Raelee (2 years old) had a stash of animal crackers to munch on while I pushed the two of them in our double jogger.  It was a beautiful day and it felt good to get outside and enjoy it.  Both the kiddos did pretty well for the duration.  Teague was getting a little restless by the end and cried the last seven minutes or so of the walk home.  I passed a couple of people who were out enjoying the weather as well and I could see in their faces they were thinking “That mom needs to get her children under control”.  Overall, I enjoyed the walk despite the fact that my legs were screaming—“run!”

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**See RUN UTAH’s April/May issue page 15 “4 For Core” and June/July issue  page 17 “Simple Strengthening Exercises” for some sample strengthening exercises

POSTPARTUM TRAINING PLAN (Weeks 1-3)

WEEK 1:

Monday

• 30 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

• Yoga

Wednesday

• 40 minute brisk walk
• Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

• Yoga

Friday

• 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

• 50-60 minute brisk walk

WEEK 2:

Monday

• 40 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

• Yoga

Wednesday

• 50 minute brisk walk
• Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

• Yoga

Friday

• 25-30 minute brisk walk
• 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

• 60-70 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

WEEK 3:

Monday

• 15 minute brisk walk.  15 minutes of running or 3 x 5 minutes of running with 2 minutes of brisk walking in between.  10 minute brisk walk.
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

• Yoga

Wednesday

• 15 minute brisk walk.  20 minutes of running or 2 x 10 minutes of running with 4 minutes of brisk walking in between.  10 minute brisk walk.
• Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

• Yoga

Friday

• 25 minutes of running or 10 minute run, 4 minute brisk walk, 15 minute run, 5 minute brisk walk.
• 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

• 70-80 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

by Janae Richardson – Runner | Coach

Doesn’t it make sense that if you change your training, then you should change your eating? The normal winter habit of “taking a break from training” by dropping volume, reducing intensity AND eating the same or MORE carbohydrate is killing your race season performance. STOP THE INSANITY! The pursuit of optimal health and human performance is a year round endeavor!

Never fear, for a typical age group endurance athlete training less than 10 hours a week in the warmer months, this isn’t as drastic as it sounds. The key is realizing that your carbohydrate needs drop when your workout volume drops. Also, as long as you’re doing strength work twice a week and some speed in the winter (you are doing both of these right?) then your protein and fats stay the same or even increase a bit.  Another way to understand this idea is that you have to keep your training and nutritional focus on anabolic, muscle and health building, overdrive. That means training for strength, speed and power and eating meals that keep your insulin stable and kick your hormone system into that anabolic state of rebuilding lost muscle tissue, burning fat and boosting your immune system.

Here are some simple nutritional guidelines to help you achieve this optimal off-season flux:

Guidelines

• Protein: Consume high quality non-denatured (not destroyed) lean protein 5-6 times a day.  Eat enough to equal 1 gram protein/lb of lean mass a day. Protein should be the first macronutrient you are concerned with.  This quantity is for those of you actually lifting and/or doing speed. Eat less if you are not doing these activities.
• Fat: Eat fat to lose fat, boost anabolic hormones and stabilize insulin. Eat omega 3 based fats with most meals. Put flax seed or mixed plant oil into at least 1 or 2 protein shakes a day. 1 TBS /50 lbs of bodyweight/day is the maintenance dose.  Double if you have joint or inflammation problems
• Carbs: refuel muscle tissue properly right after workout so you don’t starve later! Recovery drink or shake within 30 minutes of workout. Within the next 60-90 minutes eat a solid meal with an extra serving or two of dense carbs like fruit, yams, squash, red potatoes.  All other meals only require one serving of carbohydrate, if any! Daily intake of at least 90% produce based carbs with no more than 10% whole grain!  Eat a big dark green salad everyday.
• Fluids and fiber: drink half your bodyweight in ounces of water a day. That does not include during and post workout fluid. Take a fiber supplement once or twice a day with meals (although not before a run!)
• Meals: Focus on protein and produce and some fats like olive oil, nuts, sharp cheese to feel fully satisfied. Eat until you are full. Eat extra carbs only after workouts.

Benefits

• Each protein dose, when accompanied by a small amount of low glycemic carbs, releases growth hormone and glucagon (the opposite of insulin). This sets up the body to burn fat throughout the day.
• Metabolic efficiency! The focus on protein, fats and produce teach the body to live off its own carbs stores and finally burn fat more easily because it has to.  This transfers over to being able to burn fat longer and in greater quantities in training during longer and slower workouts when you add them in later. SWEET!
• Your insulin becomes more stable, sensitive and efficient so your body doesn’t need as much of it as it used to in order to process carbs.
• Feel more satiated, recover better from workouts, improve sense of health and wellbeing dramatically, don’t get sick much, strongly curbs carb cravings and you sleep better.

The goal

The smartest athletes will use the off-season as a time to rebuild their bodies. After 4-8 weeks of resting, then eating and training in an anabolic pattern will get the body lean, mean and ready for a full season of specific endurance work. Cheers to a wise winter!

by Debbie Perry

Certified Sports Nutrition Advisor

USA Triathlon Certified Coach

Colgan Power Program Strength Trainer

Local Elite Runner/Triathlete

Expert Panel Question???

Question: “Lindsey – I started employing some “Chi running” techniques. Mostly good, but my middle back gets stiff. Your opinion? What to do? thanks”

(ask your questions to the UtahRunning.com Experts here)

Answers!!!

To be completely honest, when I first saw your question I had to google “Chi running techniques” to find out what it was!

I’ve never used any of the techniques personally but it definitely sounds like a good thing. With that being said, my opinion with most running related techniques is that if you like it and it helps you then go for it! If it’s causing pain, too much soreness or stiffness (like in your back) then my advice would be maybe to back off a little bit from it if possible and see if that helps, then slowly work your way back to where you are now.

Sometimes when people incorporate new techniques into their running program they’re using muscles that haven’t been developed as much which can cause extra stress and tension to other parts of the body. I’m certainly not saying to just quit doing it, especially if you think it helps and you enjoy doing it, but you possibly may need to take it a little more gradual.

by Lindsey Anderson – Olympian | Professional Athlete

Attention all Utah Intermediate Runners!!!

Check out the upcoming Free running clinic put on by Intermountain TOSH The Orthopedic Specialty Hospital.

Get expert running instruction on:

• Prevention and proper treatment of common running injuries.
• Increasing strength and flexibility.
• Specialized Nutrition.
• Proper form and technique.
• Recommended training schedules.
• And much more!

Imagine a scenario that places you at the starting line of the Ogden Marathon. The past nine months has been a trying ordeal of 4:30 a.m. training that included tempo runs, interval training, and fartleks, all aimed at producing a marathon personal best of 2 hours and 50 minutes.

You have been unwavering in your commitment to weekend long runs despite missing birthdays, anniversaries, holidays, and your kid’s soccer games. You’ve even developed an appreciation for gels and look forward to sneaking a few during your lunch break at work. Fast forward to mile 22 of the marathon, you survived the “wall” by logging massive training miles and a smart nutrition strategy but you begin to notice that your once eloquent stride of a 6:30 pace (think antelope on the Wyoming high desert) now resembles an oil pump jack that has you slogging at 10:15 pace. The last four miles of the race are a test in mental fortitude, that PR of 2:50 turned into 3:30 and some change. After the race you sit down and analyze your training plan. It seems all there, the mind numbing tempo runs, the vomit inducing intervals, and not to be forgotten, a near addiction to vanilla-ginger gels. You’re dumbfounded and disgusted with yourself. You make a vow to never race again, especially the marathon distance.

How could this scenario have been turned around into that personal best? Simple–strength training. In the past, runners have eschewed barbells and dumbbells for fear of “bulking up” or that the extra time devoted to strength training would be better spent on improving ones VO2 max. These fears and ideas have been supplemented by quality research showing that concurrent endurance training and strength training produce a more efficient and faster runner.

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