Dec. 3, 2008

Nice workout tonight, even if it was indoors. I did intervals, starting out with a 9:50 warmup mile, and then a mile at 8:34, a half mile at 9:43, a mile at 8:27, a half mile at 9:43, a mile at 8:20, a half at 9:43, a mile and a half at 8:13, and then a mile and a half at 8:34.
It was actually the hardest workout I've had in a couple of weeks - since the Living History Farms race - and the whole thing felt very good. Intervals are terrific calorie burners and, done at the pace I did them tonight, excellent speed work. Speed work is important because it trains your muscles to absorb lactic acid more efficiently. The better the absorption, the better your performance.
Ah, well, only a few people could find that interesting. I will move on.

Another thing muscles need is warmth. And flexibility. Warmth is generated just before a run; flexibility after and between runs.

There are a lot of different stretches important for runners. If you have particular problem areas, you need to find the right stretch. Runnersworld.com is an excellent resource for this information. If you do yoga, you already know many excellent stretches.

I do have these suggestions:
1. Whatever stretch you do, DON'T BOUNCE. It's a good way to rip something, and I'm not talking about your pants.
2. That old "bend over and touch the toes" stretch? Forget it. It's really hard on the spine.

I admit I'm not the greatest stretcher. I've done it religiously, three times a day, when I've been injured. And I've ignored it for extended periods at other times. The last year or so, though, I've regularly stretched my instep and calves and achilles tendons because those are frequent trouble spots for me. Trust me, you don't want plantar faciitis, achilles tendonitis or a pulled calf muscle.

1. Achilles tendon. Stand with feet about shoulder width apart. Leaving your heel on the floor, lift your toes as high as you can (one foot at a time). You'll feel the stretch. Do 10 or 12 of those for 5 seconds or so each, then do them on the other foot.
2. Calf, achilles, instep. Stand on a step with both feet half on and half off the step. Slowly raise up on your toes, then slowly back to level. Do this a dozen times. Over time you can go past level so your heels go below the step.
3. Hamstrings. I don't do this one, but I'm going to start. Standing position, keep your leg straight and kick it out in front of you. Try to touch your foot with the opposite hand. Do the same with the other leg and hand. You're not going to be good at this at first, I promise.
4. Hamstrings. Sit on the floor with your legs straight out in front of you. Wrap a towel around the ball of one foot and pull the foot toward you. Bend forward while you do this. Do a dozen on each foot.
Don't overdo any of these stretches. Stretching is counterproductive when it's done violently. Go easy, go slow.

Warm up your muscles just before your run. Stretching now is not recommended, since it tears down your muscles at a time when you need them to be their most efficient.
1. Loosen your neck. Roll your head clockwise a few times, then counterclockwise.
2. Loosen your shoulders. Lay your right hand on your left shoulder and grab your right elbow with your left hand. Pull your elbow across your body. Do it a few times, then do it with the other arm.
3. Loosen your torso. Dangle your arms. Keep your feet planted and swing your arms left, twisting at the waist. Swing back to the right.
4. Start your run s-l-o-w-l-y; 1:30 to 2 min. slower than the pace you intend to use during your workout. Go 5 to 10 min. at this pace, then start your workout. If it's a longer or more intensive run, be sure to warm up the full 10 min.; more if you think you need it. Get used to warming up with this slow run and use it every time.