A blog about running, living, and everything in between
I would just like to inform everyone that I have a new blog at http://runliveandenjoy.wordpress.com
I love to blog and want to start fresh! It’ll take some time for me to get everything the way I want it, but it’s going to be awesome! Please update your blog rolls!
Wheel Benefits
The bike can make you a better runner, but you have to put some effort into it.
By Marc Bloom
Last June at the USA track nationals in Indianapolis, Lauren Fleshman won the women’s 5000-meter title with a training program typical of world-class runners: long efforts, intervals, hills. But half the time, Fleshman’s feet never touched the ground. Instead, they were clipped into her bike.
Fleshman started alternating running and riding when she came down with tendinitis in her right ankle in the fall of 2005. The unexpected upshot was that it proved to be more than a way to stay fit while injured: Riding improved her running. “No doubt, cycling has made me stronger and more explosive,” says Fleshman, 25. Today, Fleshman is healthy, but she still hops on her bike two times a week as part of her training program. For Fleshman, fast times on wheels translate to fast times on the track and road, and cycling can do the same for you, as long as you do the right workouts.Energy Returns
You can get just as fit on your bike as you do in your running shoes. Joe Friel, a pro-cycling coach who works with runners, cites a study in which moderately fit runners ran four days a week, while another group ran twice and did two hard bike workouts. “After five weeks,” says Friel, “there was no difference between the two groups in maximal oxygen uptake and running performance.”
But did you notice that word–hard? As Fleshman learned when she started riding for serious training, pace matters. A casual spin around the neighborhood may be an excellent recovery workout, but to challenge the cardiovascular system and reach peak fitness, you have to invest a little more energy. As with running, that means quality workouts like tempo rides, intervals, and hills. “Doing intervals at 80 percent of your maximum heart rate on the bike is the same to your heart and lungs as doing them running,” says Terrence Mahon, who coached Fleshman to her win at the track nationals. “The muscles and motor skills involved in each sport is what differentiates them.”
Moreover, bicycling enhances running because it works the major muscles. “The bike develops power muscles like quads, glutes, and calves,” says Mahon. And as a nonimpact sport, cycling gives runners’ bodies a break from all the pounding, allowing for faster recovery.
Add up all these benefits and they equal this: Cycling lets you add another high-intensity workout to your week without running’s impact, thus reducing stress on the joints, risk of injury, and the cumulative fatigue of high mileage.Quality Time
Fleshman does two high-intensity rides a week in addition to her hard running workouts. For most runners, however, adding one indoor or outdoor hard cycling session is fine. If you run four to seven days a week, replace one easy run with a high-intensity ride (see “Pedal Power,” below). For runners who routinely log 35 miles or more a week, cycling is especially beneficial because frequency of running is one reason for injuries. If you run two or three days a week, add one high-intensity ride to your routine without dropping a run.
Experienced runners can ride hills or intervals between hard runs, without too much muscular fatigue, says Mahon. If you’re feeling tired or you’re a less experienced runner, do your hard ride between easy to moderate workouts. But if your schedule demands it, place your hard cycling session the day after a hard run, so that cycling doesn’t leave you too beat for your key running workouts. Your training week might look something like this: long run, day off, hard run, easy recovery spin, hard or comfortable run, hard ride, easy run or second day off.
To up the intensity on a bike, shift to a harder gear or pick up your rotations per minute (rpms or pedal speed). Like finding the right pace in running, finding the right gear takes trial and error. Try to keep your rpms at 80 or higher (don’t worry about them when climbing) and avoid pushing big gears, which can tax the leg joints. And if you’ve never had your bike properly fitted, take it to a good bike shop. Seat position is crucial for smooth pedaling, overall comfort, and injury prevention.
Runners who haven’t been riding regularly may find biking strenuous since they’re using different muscles, but that will provide a training effect. In other words, you’ll get stronger faster, especially if you tackle hills or intervals. As you adapt to cycling, head out for a steady-but-comfortable 90-minute to two-hour ride every few weeks to help boost overall endurance. Fleshman rides for two-plus hours with friends, and while she appreciates the physical benefits, she also enjoys the mental break. “Cycling opened my eyes to something outside of running,” she says. “It’s nice to see the world fly by at a different pace.”
I found this article on Runner’s World. Does anybody else find that article interesting? This is my first “real” injury and I think I am finally starting to realize that I may need to add some cross training into my running routine. I’ve only been biking for about a week, but my body already feels stronger and fitter. My legs also feel amazing! Spinning is by no means going to replace running… Never! The best thing about it though is that it’s still a great workout, no impact, and works muscles that will HELP with running. It’s been a nice changeup recently but I still can’t wait to get back on the roads fulltime, however I am going to take it slow. I’ve rested far too long to screw up the progress I have made. I need to heal up so I can get back to kicking some booty!
I talked to my PT yesterday and he thinks that biking will help me correct my muscle imbalance because I am using muscles that running doesn’t incorporate. He wants to to keep spinning for awhile, but I can also run a bit and ease back into things. My leg is feeling pretty excellent today and I can’t wait for a short run and sweaty spin session tonight. I told you guys in my last post that I was going to go at 6 AM this morning with my friend Jess… Yeah that didn’t quite work out! I ended up staying up until about one watching House… Damn you Netflix! Needless to say, when that alarm went off at 5 AM I instantly turned it off. I called her and we rescheduled for tonight at 5:40. I am planning on running to the gym, doing a spin workout, and then we are going out for some Thai food. Mmm… I’m already craving some Pad Thai. This place is awesome too!
—————————————————————————————————
Here’s a product review! As you all know, I am pretty much an oatmeal addict. I eat it every morning as part of my breakfast and never get tired of it. I’m not sure why, but I always like something warm in the morning.
I was shopping this weekend at Super Target, and I found the Quaker Oatmeal Pancake Mix, which just came out. I of course picked it up and finally tried it last night.
Verdict: Pretty tasty! They were pretty easy to cook up! There are two ways you can make them; the “heart healthy way” and the “original way”. The heart healthy way is with egg whites and skim milk, but I chose the original way which is just using a regular egg and 2% milk, however I used vanilla soymilk because that’s what I buy! I also don’t see the point un using egg whites, they are really expensive to buy in the carton, and why waste a yolk? It tastes better and it’s full of nutrients!
I cooked them up and topped them with some homemade blueberry syrup. To make the syrup, I just pour some pure maple syrup and blueberries into a mug and microwave it until the blueberries release their juices! Really good! I’m going to try waffles with this mix soon!
Well, I hope you guys enjoyed my post! I’ll see you tonight with a detailed workout report!
Quote of the day- “Always remember others may hate you but those who hate you don’t win unless you hate them. And then you destroy yourself.
Richard M. Nixon (1913 – 1994), in his White House farewell
Tuesday Workout
Run: ~3 miles to gym (my car is there)
Spin: 50 minutes
Upper body weights and core: 30 minutes
Run: ~3 miles (forgot my keys at home)
Yeah… So I ran to the gym this morning because I left my car there last night… And I forgot my keys! I’m a douche! I think I forgot them because I don’t normally run with my car keys; I just take my apartment key and put it in my iPod case or in my gloves (they have a key holder) if it is cold out.
The leg felt pretty decent during my run again. I think I am going to take tomorrow off since I ran double what I was suppose to today! I guess I’ll be chained to the bike again tomorrow. I’ve only been biking for a week and I can already tell my legs are getting stronger. My legs have always been toned, but I wouldn’t consider them “muscular”. Can any other runners out there relate?
Tomorrow is going to be a busy one! I’m hitting a 6 AM spin class with my friend Jess! It’s the only time she can go and she is dragging me with. She promised me a free breakfast afterwards at Panera so I am not turning that down!
Quote of the day"- “Life isn’t about finding yourself. It’s about creating yourself.”
Guess what I did today?
Monday Workout
Spin: 60 minutes
Run: ~3 miles
I went to a spin class tonight and at the spur of the moment I decided to run back. It was an awesome class and really got my heart pumping! Since I have been cross training like a madman, I don’t really think I have lost much, if any fitness. I will still be cross training most days of the week for awhile though; my PT wants me starting really slow. Spinning has been great and I am actually really enjoying it. I’m going to a class tomorrow morning and doing my strength workout!
So, after my spin class, I ran the 3ish miles back to my apartment. The leg felt much better than last week, but still not perfect, but that’s what PT is for. The only problem is that now my car is still at the rec center, so I am going to have to run back and get it tomorrow (Tuesday). Hmm… I wonder why I left my car there…
PT went pretty well today. The main thing we are trying to focus on is strengthening my left leg muscles. He told me that my left side is significantly weaker than my right side, and that most likely caused the injury. I also know why my left side is weaker; I had some nerve issues last semester and couldn’t move my ankle up and down for about 3 months. My anterior tibialis muscle was basically shot. It didn’t even work. This caused some major muscles imbalances and I think it is finally catching up to me. Hopefully I can get this leg strengthened up and get back on the road after a little while.
See you guys later for a Tuesday recap!
Quote of the day- “It’s wonderful what we can do if we’re always doing.
-George Washington (1732 – 1799)
Man, what a weekend!
Saturday
That equals one tired kid!
Sunday
It was intense! The instructor was awesome! I had my heart rate in the 160’s and 170’s for most of the workout so I was really getting in a good workout.
I hope I can run tomorrow! I’ll update you guys on what happens at physical therapy! Leg is feeling pretty excellent though!
Lacey at Common Objects and Everyday Events asked me a few questions!
Hi Matt!
Here are my questions for you 
I think that I would want to run on the Great Wall of China. Wouldn’t that be awesome? It’d be hard on the legs, but I love a challenge!
Ambitious, humorous, and witty.
I think some kind of Seafood. When I think of seafood, I think romance for some reason. My absolutely favorite seafood dish to make is Scallops over pasta. I like to switch up the sauce, but I love that dish.
I actually like to run off my stress. Running is something that no one can take from me (well my Achilles can; screw him) but that’s not the point! I can go as far and as fast as I want, because I am the one in control. Hopefully I can start releasing some stress soon; I actually have a lot of energy built up too!
If you have to know, boxers
Here are the rules:
To play along:
1. Leave me a comment saying, "Interview me."
2. I will respond by emailing you five questions. (I get to pick the questions).
3. You will update your blog with the answers to the questions.
4. You will include this explanation and an offer to interview others in the same post.
5. When others comment asking to be interviewed, you will ask them five questions.
I’m off to a spin class and to lift some weights! An update will come later!
Quote of the day- “When you make a mistake, don’t look back at it long. Take the reason of the thing into your mind and then look forward. Mistakes are lessons of wisdom. The past cannot be changed. The future is yet in your power.”
-Hugh White (1773 – 1840)
I went to the sports med doctor today! Good news is that he thinks I’ll be back to running in a few days. He prescribed Naproxen and Methyldrednislone. I also start PT on Monday, which is probably going to cost my dad an arm and a leg. Hopefully everything will work out and I can get back to running in a few days. He told me he was a runner himself, so he knows how torturous this is for me. He also told me I was an idiot for running a 36 minute 10k and trying to run 14 miles after. Those were his exact words, in a joking sort of way. I’m glad I didn’t tell him I was thinking about doing 20! My leg has actually felt pretty good today; much better than the rest of the week. I haven’t felt any sharp pains and I barely felt it while walking around campus all day, which was probably around 3 miles. Hopefully I can start running Monday or Tuesday!
Another thing I am going to have to do is reevaluate my training plan. I’ve decided that this is my first marathon and there’s absolutely no pressure. I just want to have some fun; I need to start taking my own advice right? I think right now I just need to focus on getting back to running pain-free, then I can slowly build up to where I was. As soon as I get some decent mileage in, I am going to try and focus on those longer runs. Does anyone have any advice to get me going again?
Tomorrow, I am going to a spin class with my friend Jess at 10:30 and then I’m going to lift weights after. I need some form of exercise to keep me sane. At least it’s something… I still don’t get that “runner’s high” though. I get a good workout, but it’s not my thing. It’s only a few more days though!
—————————————————————————————————
Guess what I got in the mail today?
I received my blogger valentines gift from Shelby over at La Belle Vegan! She knows me all too well! I suck down Clif Bars like you wouldn’t imagine. Tasty, portable, and chalk full of nutrition. What else could I want? Thanks Shelby! I was actually going to send off my gift to a certain someone today but I realized I forgot the address at my apartment because I was in a hurry to get there before they closed at 5! It didn’t get sent off; by the time I would have gone back to get the address it would have been too late. I’m actually not sure if they are even open tomorrow so I might have to send it Monday and just pay more the get it there faster. Man I’m an idiot!
See you guys tomorrow!
Quote of the day- “He who despairs over an event is a coward, but he who holds hope for the human condition is a fool.”
-Albert Camus (1913 – 1960), The Rebel (1951)
Wow, it’s been awhile since I have done something other than running! I guess that’s probably why I am hurt right? That was a joke; please don’t laugh.
Duration: One hour
Activity: Spinning
Average Heart Rate: 153 bpm
The only thing that I find comparable to running in terms of cardio is spinning. Unfortunately, the instructor sucked, so I had to rely on myself to get a workout in. I should be the one teaching that class! I basically did the same workout as everyone, I just had to push myself a bit harder. I guess I am just used to the spin classes at home where the music is intense and the instructor is motivating. It was still fun though.
The leg felt decent during the workout. It didn’t bother me most of the time; I felt a few small twinges if I would get up in a certain position but overall it felt pretty good. After I was done working out, I went into the physical therapy center at our rec center and had the trainer look at it. He was actually really nice and got me an appointment with a sports med doctor for tomorrow morning! I called this place a few days ago to try and get an appointment but they told me to wait until next Thursday! I guess it was good I went and saw him. The trainer told me I needed to see the doctor so I could get some prescription anti-inflammatories and a referral for physical therapy. He told me this is the fastest way to get back on the road since I told him I was training for a marathon. He said he would work with me since I was a “real runner” (I told him my mileage and time and he was pretty impressed)! Hopefully everything goes well with my appointment tomorrow!
Has anyone been over to Runner’s Lounge lately? Today’s theme is how to qualify for the Boston Marathon. I should actually be the last person to be trying to give advice, but I am a decent runner with some race experience. My running dream is to qualify for Boston; hopefully it will be soon! Here are my tips:
Those are my tips! I’m going to try and spice the blog up a bit while I’m not running. I’ll have a fun type something with every post. I’m going insane without running! Oh, how I miss thee…
Quote of the day- “We could never learn to be brave and patient, if there were only joy in the world.”
-Helen Keller (1880 – 1968)
You guys didn’t think I would stop blogging did you? Haha, my life is quite boring at the moment though! Still resting…
However, my damn Achilles tendon is feeling a bit better today. It was a bit sore walking around all day, but a hell of a lot better than Monday and Tuesday. I was actually tempted to go to a spin class today, but after my short “test jog” (it was about 10 seconds), I didn’t want to screw things up. I decided that I’m going to rest up for the rest of today, and hit a spin class in the morning to see how it feels. Hopefully it’s feeling better and I can cross train a few more days and get a few short runs in starting Sunday or Monday. I’ve been icing, taking Advil, and working on stretching my calves. I think tight calves are what caused this whole fiasco. Does anyone have any other suggestions? I’m pretty much open to anything at this point.
Some other great news… I was accepted in the Brooks Member ID Program. Basically I get 40% off all Brooks merchandise. I guess I am just a walking billboard for them.
Congratulations Matthew,
You have been accepted into the Brooks Inspire Daily Program!
As an I.D. Member you will receive unlimited Brooks purchases at 40% off retail prices, access to an exclusive Yahoo Group, monthly newsletters with member profiles and shout-outs, age-group awards at races, regional parties, free gear, and many more benefits to be announced in 2009.
The I.D. program is receiving national attention and we are excited about our members such as you, and your ability to evangelize Brooks to your running community. However, with the benefits and resources we intend to give you, we expect a level of commitment and loyalty in return. With this in mind, please read the contract terms below and if you agree to the terms email me accordingly. Once you have replied to the contract, I will give you a code to order product and access to the other member benefits.
Happy Running,
Steve DeKoker
Brooks Sports Marketing Coordinator
BROOKS ID AGREEMENT FOR 2009
This is an agreement with Brooks Sports, Inc. for:
1. ID (Inspire Daily) Discount. Your agreement to the Brooks ID program entitles you to unlimited Brooks merchandise available for purchase at 40% below suggested retail and access to all the program benefits including free gear, events, elite wear testing, etc.
a. You will be able to purchase Brooks products through the end of 2009.
b. This discount is for your personal use only.
2. Requirements for ID Members. Members are required to race and train exclusively wearing Brooks running and racing shoes. Additionally, members must wear Brooks apparel to races when suitable for the event.
a. Members must promote Brooks Sports, Inc. in your local communities, at your racing events, and to your friends and families.
b. Members must be willing to make an appearance at certain Brooks events, should the need arise and your schedule is open.
That’s the email that was sent to me! Pretty sweet eh? And it’s for “personal use only” so don’t think I’m giving out any discounts!
—————————————————————————————————
Just because I’m running it doesn’t mean I’m not eating! My appetite is still insane! Hopefully I will be back to running soon! I guess all this free time is good for me… I got to sleep in today, I got a lot of homework done, and it was just nice to relax in the morning. Even though I miss running, everyone’s body needs a break right? Even if it’s just a few days, I really do appreciate it. I’ve been doing some serious mileage for awhile now, and a few days or even a week will only be beneficial to help me recharge the engines! Roar! I can’t wait to get back out there and start fresh! Without further ado, here are some sweet eats!
Chicken teriyaki stir fry over soba noodles.
Turkey burger on an ezekiel sesame bun with sweet potato fries.
I guess I’ll see you guys tomorrow! Hopefully I will have good news to report after my spin class!
Quote of the day- “Forgive many things in others; nothing in yourself.”
-Ausonius
Just popping in real quick! Today, I did a pretty intense upper body lifting session and my core routine. Gotta build those muscles!
Unfortunately, I’ve been having some pain in my Achilles tendon! I remember what happened too, but didn’t think anything of it at the time! I was running down a massive hill Sunday, and I remember a sharp pain in that area; I stopped and stretched and then continued on. It felt fine for the rest of the run and I don’t recall any discomfort for the rest of the day. It was a bit sore yesterday when I was warming up, but it quickly faded after about a mile and I didn’t feel it the rest of the run. Sadly, it was really sore yesterday and today, so I went to the student health center. I saw the doctor and she thinks I have a strain; she’s pretty sure it’s not ruptured or anything. I’m ordered to ice, take a lot of Advil, and rest for a few days. Hopefully this thing goes away quickly!
If anyone has any advice or has had the same thing, please share!
Sorry to make this short, but I have a ton of homework tonight. I better get moving!
Recent Comments