I had this idea to write a series of posts on the anatomy of a runner. So far, I’ve published several posts – chapters as my husband calls them – on various body parts and their contribution, or hindrance, to our running goals.
I had set parameters for myself from the beginning. First, each post should contain everything there was to know about the function of a particular area: how our bodies work so ingeniously, what can go wrong, why it goes wrong, and the most up-to-date remedies.
My past frustration was that every resource for this information contained one tidbit of information or another, but not everything. You may hit a dozen some odd sources before finding all you need to know about an injury – not to mention that some of these sources propagate the same gobbledygook year after year despite new research or methodologies, which leads me to my second parameter. . . that I must find the latest and most conclusive research, limiting my references to those studies completed within the past 10 years.
Surprisingly, some topics haven’t been studied in the past 10 years, even though previous studies were inconclusive, and some of the new studies raise more questions than answers leaving us nowhere.
The third parameter was that this would not be a conglomeration of anecdotal advice. If there was ever a personal reference, it should only be to offer affirmation of the scientific findings.
With this in mind, I compiled a short list of running-related anatomical topics. There’d be a post on all the obvious players – the legs, feet, lungs, heart, and the list kept growing. Researching one topic yielded fascinating facts on another topic. I’d cut and paste links to these findings into draft documents dozens of times a day. The more I researched, the more fascinated I became.
It’s not easy to read scientific studies though. They have all kinds of words I’ve never heard before. They’re complex, and, at times, boring with all that science mumbo jumbo. It’s a massive effort to sort through the data, understand it, confirm it with other sources, and figure out how to dialogue it into a post that made sense. After the second or third topic, my husband declared we should plan on these posts taking me three weeks to finish. That proclamation has proven true, and has even grown to six or seven weeks in some cases.
Then I understood we’d have to cover some parts of the body before others, otherwise things wouldn’t make sense. So there became an order to the postings, and the research. Shortly after finishing the upper and lower leg, I realized we’d better address pain, for example. The general topic of pain, even excluding chronic pain, became one of the most intense topics to date. After days of editing, my husband carefully suggested the post was long enough that it could become two topics. I had severely broken the word count bank. I took out any reference to perhaps the worst of all running pain, hitting the wall, and made it a separate post. It wasn’t the only time I split one post into two.
The next topic on my list is the brain. I had already gathered enough research to compile a formidable post when Alex Hutchinson announced his new book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. I may have been first on the pre-order list, but this great book remains on the table by the sofa still awaiting my full attention. There’s been a lull in my effort.
By all accounts the brain is shaping up to be the most fascinating topic of all the running-related anatomical topics. The past decade has produced “paradigm-altering research” in the world of endurance sports, and what we once viewed as physical barriers is actually limitations created by our brain as much so by our bodies. Pain, muscle, oxygen, heat, thirst, fuel, as Hutchinson describes, involves the delicate interplay of mind and body. As does writing I have learned.
If curb appeal is everything, our little cottage had nothing. A nice collection of ancient trees gave the place a mystical appeal, but they denied us a driveway. There seemed to be enough room, if we could only recapture some of that land from the forest. What we didn’t realize was that taking down 12 trees would be the easy part.
The cottage sits in a holler; a term used in our area for a small rising valley region between two hills or mountain often containing a creek. We’ve lived in a holler with a creek before. Moving water can wreak havoc on your landscape.Starting at the top of a large hill behind the cottage, the water ran along the left side of the property. From there it found its way under the street to a creek that runs through a park in the middle of Stuart Circle. Over the decades the water had carved out a wide ditch along its route that left little room for a proper driveway.An excavator worked for several weeks to take back the land from the moving water. He added a corrugated drain pipe from the top of the hill to the street with collection drains at the top and bottom. Then he moved the earth around to fill in the ditch and take the steepness out of the drive, and still he hauled away tons of dirt.Hundreds of rocks uncovered in the process now form a retaining wall.With that job finished we now realize there’s room for a driveway and a garage with a guest suite. The first land grab went quite well.Meanwhile, my focus had turned to a parcel of land behind the cottage. At the top of an ivy-laden hill is a small sliver of land that sits below another road up above. I wanted this sliver of land to be part of our back yard, but it wasn’t. My worry was that some day a house would go up on this land and ruin everything.The long sliver of land was hardly wide enough to build a house given the required set-backs, but it wasn’t impossible. What it lacks in width is made up for in length. It stretches behind our property and past our neighbor’s house as well.We found the road above our cottage where we also discovered a For Sale sign attached to that sliver of land. We called Julie, our trusted realtor, and made a ridiculously low offer – a move my husband called a defensive purchase. Julie made our case to the owner, they accepted our meager offer, and our final land grab is complete.
Now we can dig into the mountainside to have even more room for the garage – and I admit that my imagination runs away with me over what else we can do with all this extra space. The only caveat is that my husband has made me promise, for real, that this will be our last move ever. Thank goodness there seems to be enough projects left on this little cottage to last me a lifetime.
My husband and I bought a small cottage to downsize one last time and live a simple, care-free life by the lake. The decision has tormented me every day since.
There wasn’t an immediate need to downsize, so we’ve spent the last few months readying the cottage for the vacation rental market. We could make a little money while creeping down the path to old age, and then we’d downsize. But it’s such a sweet house, and it has everything we need. Not an ounce too much. We found ourselves daydreaming about the day we’d live there.
Then we’d come home and our house seemed so excessive – and so much work. We started seriously considering downsizing sooner rather than later – maybe within the next year.
A year seemed like enough time to reduce our footprint, but moving into a house that’s a third the size of our current home was overwhelming. A decision looms everywhere: will this fit, will that fit, do I need this many shoes, books, house plants, or flower vases? Sometimes the answer is don’t-even-ask-I-can-not-possibly-part-with-that. The longer I attempt to downsize the more I’d rather toss everything and start over – except I don’t think I have the nerve.
That’s when I set a goal of getting rid of one thing a day. Some days are easy with dozens of things making the cut. Other days I close my eyes and hold my breath as I hand over a solitary pair of shoes at the Goodwill drop-off.
I’m familiar with the guideline that things should either be functional or beautiful, but we don’t need thirty wine glasses in our cupboard or three sets of china – no matter how functional or beautiful, and I won’t even admit to how many decorative pillow covers there are in the linen closet. Those beautiful, silk pants with the side-slit up to nither have been hanging in my closet with the price tag still attached for years. It was a daring purchase at the time, and I realize if you haven’t been brave enough to wear daring by the time you’re 58, chances are good you won’t – or shouldn’t be daring now.
After several weeks of this torture we had a change of heart – or clarity of mind. There’s a better way to find out if we can survive life in a small cottage with three dogs: we’ll move in. Now. Before we downsize.
The vacation rental strategy is on hold.
We met our landscaper at the cottage yesterday, and it was dreadful. Our little sliver of a back yard is filled with mud. The porch isn’t finished, which denies us that final check-off on the last inspection, and our lead carpenter has had the flu for over a week.
Some days are downright discouraging, but nonetheless we are on a path to giving this little cottage a trial residency – and that’s exciting. I guess no matter which house we ultimately live in for the immediate future, I’ve learned some things about the soft under belly of our belongings.
There have been days during this cleansing process that I looked around the room and imagined if I could only take one thing, what would it be? I’m glad I won’t have to only choose one item from each room, but it makes you think hard about what’s most important.
Another thing I realized was how good it feels to free myself from things I felt a responsibility, or an obligation to keep. It’s agonizing to imagine getting rid of mother’s china. She loved that china, but she didn’t use it and we don’t either.
For the life of me I can’t remember the details surrounding the conversation I had with my dad as he drove me to my high school graduation so long ago, but his advice from that day was that you can love something, appreciate its beauty without having to own it. That advice has been more helpful than ever these past few weeks.
The downsizing won’t go away during our trial residency, but there’ll be oodles of time to sort out my strategy. And if things go awry somehow in our tiny house experiment, we’ll just move back home. 🙂
It was not a particularly beautiful winter day. I had stepped onto the track at the Rec Center for the umpteenth bazillion gazillionth time when a thought suddenly flashed through my head: “If I had to choose between running another race or running every day for the rest of my life, I’d run every day forever.” It was an astonishing admission.
I’m realizing that lots of us experiment with the running-every-day-bug for at least some period of time. The only wild card seems to be how long the experiment will last.
Mine lasted just shy of two months. I didn’t get hurt. It wasn’t miserable in the least. But I have no desire to run the experiment again any time soon.
The same goes for running high weekly mileage. Everyone from the elites to everyday running gals like me must have pushed the envelope a bit on how much is too much. It’s a discussion for another day, but the process warrants an observation.
If you’re in control of your own running agenda, as most of us recreational runners seem to be, the push for higher mileage is tantalizingly more attainable if you run more and more often. The high mileage quest in and of itself begets a strategy of running every day – for what we initially assume could last forever. Our bodies, our sanity, or our spouse will usually inform us that it’s time to stop.
Jonathan Savage is a fairly well-known ultrarunner from Charlotte, N.C., and writes the blog fellrnr.com. I enjoy his blog because, like me, he tends to research the bejesus out of whatever ails or interests him at the time – including his own personal experiments. Aside from these interesting revelatory-type posts, he has also kept a monthly training macrolog since 2010, which exposes the success, or failure of these experiments in real-time.
Savage is a self-proclaimed 4 day/week runner, something he admits is rather unusual for a competitive ultrarunner. In 2011 he decided to try running once/day, every day for 6 months. He revisited the experiment again in 2014, except that he reduced the distance of each run while increasing the frequency to 2-3 times each day, every day.
Although I’ve never heard of training three times a day, two-a-days are not unusual for competitive runners. One of the many benefits of training twice on some days is the ability to complete multiple long runs during the week while presumably protecting the body – not to mention not everyone has the time to run several hours before or after work. Dividing the run into two sessions is more manageable on several fronts.
Now that I’m in this year’s base building phase, and feeling the inevitable focus on building weekly mileage, I naturally find myself thinking of adding as many running days into the week as possible as well – which means I’ve spent oodles of time researching the pros and cons of back-to-back running. As with everything running, the answer seems to be multiple choice.
My last untold secret from last year’s marathon training is that I only ran 3 days/week for the last 8 weeks before the race. It was refreshing. I felt rested and energized for every run, mentally fresh. I’ve argued for years against running every other day, but it worked out just fine.
My experience with running 4-7 days/week, however, is that there is also a benefit, both physically and mentally, that comes from running consecutive days. Some of Hal Higdon’s marathon training programs include back-to-back runs on the weekend where a shorter Saturday run is followed by the longest run of the week on Sunday. His thinking is that the combined weekend mileage (30-miles total at the peak) helps prepare you for the final miles of the marathon.
Whether it’s training your body to run on tired legs or some physiological benefit that comes from reducing recovery time, I’m not sure. In some ways it seems similar to doing repeats with speed work. As fitness improves, you can extend the distance of the repeat and/or reduce the time between repeats to increase the level of difficulty.
We’ve all been told, it’s not how much training you do but how well you recover from it. Therein lies the multiple choices I think.
When Jonathan Savage runs 4 days/week, each run’s distance is designed to adequately fatigue himself, a distance difficult enough to require 48 hours recovery. The long runs stress the body; the rest days turn that stress into strength. Alternatively, running more than 4 days/week, thereby spreading the total weekly mileage between more days, includes more days of what we call “junk miles” – runs that barely work up a sweat and could be considered a waste of time by some.
The preference is personal I think. Do you tolerate longer single runs, or shorter runs more often?
For me, it seems to work well to run more days of lower daily mileage during the early base building phase, and then decrease the running days while gradually increasing each day’s total mileage for the marathon build-up phase.
Daniels’ Running Formula includes base building before each marathon training program, including 7 days/week of running roughly the same distance each day for 6 weeks with a minimum of 30 minutes per day.
This year I’m using a base-building schedule that starts out with 5 days of running each week where each day’s mileage remains mostly in the single digits. Later in the year I’ll reduce the days I run, add cycling for cross-training, and slowly increase the distance of each run. This is similar to the schedule I followed last year that ultimately helped me prepare for the longest distance I’ve ever run on the least amount of training.
This schedule came from one of the older running books from my bookshelf, “The Runners Book of Training Secrets.” I like this format since it focuses on building weekly mileage rather than on the long runs, which will be the focus of the marathon build-up later in the year. There’s no credit for this program so I assume it was created by the authors, Dr. Ken Sparks and Dave Kuehls, Senior Writer Runner’s World.
It’s worth noting the results of Savage’s experiment of running every day. During the six month period in 2011, he typically ran 5-6 long runs per week in the range of 16-23 miles. For a few of the weeks he ran the same distance all seven days. In January 2012 he returned to running 4 days/week stating that although he felt surprisingly well physically, his psyche was suffering. In that post he explained, “Even now, it’s unclear to me how much lingering long-term impact I have from this belt of overtraining syndrome.“ When he divided the daily mileage into 2-3 runs each day in 2014, the experiment lasted all year.
There are general guidelines to keep in mind when considering a back-to-back schedule of any duration:
* Keep the easy days easy. Don’t add miles to the easy days, and don’t go hard – no matter how tempting.
* If your back-to-back training also includes high mileage, know that speed work does not necessarily play well with high mileage. If you dabble with speed work, abandon it at the first sign of lingering fatigue. (Some coaches advise reducing overall mileage when focusing on speed.)
* If your schedule includes hard sessions, keep the easy days easy, but also keep the hard days hard – beware of the black hole of training (mediocrity) where the easy runs are run too fast and the quality workouts (speed work) are too slow.
* Listen to your body for the early warning signs of injury or overtraining, which may include depression.
This little cottage started its renovation under the purview of someone else. An over-ask buyer had won the bid the first day this house hit the market forcing us both to negotiate the deal a second time. There were pros and cons to this arrangement.
The good side was that our over-ask buyer discovered foundation issues during the inspection allowing her to request a tidy reduction off the purchase price to compensate for her troubles – this ultimately showed up favorably on our bottom line as well.
The con side of this ordeal was that our over-ask buyer was an interior designer/flipper, and being a highly efficient designer/flipper, she had already purchased all of the materials to create her vision: building materials, building permits, light fixtures, appliances, flooring, faucets, doors, kitchen cabinets, the kitchen sink, a shower enclosure. . .
Which meant our purchase agreement included the repairs to the foundation, a new HVAC, a few furnishings left from the original owners, all the renovation materials, and a crew of intrepid workers barreling forward on a design I wanted to change.
We quickly re-arranged a couple of walls to create the floor plan I dreamed of, and then I frantically started a search for new light fixtures, plumbing hardware, kitchen cabinets, and flooring in hopes of having everything on site before the workers had to actually ask me for it.
Meanwhile, there were a few trees to take down, a driveway to create, and a porch to build.
A rope was fastened to the tree before the top section was cut off.
The top of the tree was set down in the road, then the rest of the tree cut down and the stump ground up (we have mulch forever). Twelve trees were taken out in all – almost every one dead or dying.
Interior changes included swapping out light fixtures:
When my husband and I went to Chicago last October for my 50k race, the race was not my only priority. It was almost equally important that I take a trip to my favorite fabric warehouse for the perfect drapery material. It was simply unfortunate for me that my husband tagged along. He quickly grew impatient of my 13-room tour of fabrics, and insisted we could find the perfect drapes somewhere amid a collection of hundreds of packages of $8 pre-made drapes. I was determined an $8 drape would not dictate my entire design, but somehow each of the drapes have survived – so far.
Standing in the doorway of the bedroom, a new barn door to the master bath is barely visible on the right. One of the original doors was moved to close off the new master suite, and the public bath is visible just beyond. The little black stand was also original to the house – we think it’s a smoking cabinet that has lost its ashtray.
We created a shower with this fabulous tile I found at Home Depot. It was only after folks told me how ‘brave’ I was to use this tile that I realized maybe I could have used it only on the floor. I still love it.
Days of torrential rain, severe cold, sudden snow storms, and then the holidays have slowed work to a crawl in recent weeks. The valve between the tandem propane tanks was accidentally shut off causing the HVAC to unknowingly stop, and the pipes were frozen for a solid week. There’s a million gazillion little things left to be done on the interior – akin to death by a thousand cuts. It’s a labor of love.
The kitchen in progress. . . (the rooster is original to the house – in that same spot).
I Resolve: to do my homework, learn a new word every day, lose weight, get more rest, be a better person, exercise. Every year there’s a new list of most popular resolutions, and every year I guess we all wonder how we’ll keep these resolutions.
Last year I vowed I would finally sign up for a yoga class. I talked myself right out of it, bought a book on the subject, and called it a day. No matter how I arranged my schedule, I didn’t seem to have time for yoga. Except that wasn’t true. I could have, and should have taken that class on a cross training day.
Last year was also to be the year I would register for the 50-mile segment of the Blue Ridge Breakaway cycling event. This was the first year they cancelled the Blue Ridge Breakaway. My husband and I decided 2017 would be the year I would not run a marathon so I could focus on shorter races. I ran my first 50k Ultra Marathon last year. Resolutions don’t always work out the way we plan.
This marks my fourth year-long training plan experiment. There have been mixed results.
It was just over 4 years ago that I discovered sports periodization: a system of training – actually, the planning of training – that encompasses weeks, months, or even years; a system that has ultimately been adopted by nearly every professional sport, and has even been applied to the athlete’s diet.
The idea is to divide the year into phases where each phase emphasizes a different training goal. For example, the year may include a period of time for building a strong base, improving speed and strength, flexibility, and time dedicated to active rest/recovery.
I’m especially dedicated to the endurance phase. I simply adore running to the point just shy of exhaustion day in and day out. And the more you run, the more your body allows you to run. It works out well that way.
One year I held onto a peak weekly mileage of 55-65 miles for 8 weeks. I did well in the half marathon before the peak, and flopped in the two marathons I ran after the peak. Last year I held a peak weekly mileage of 35-45 miles for most of the year. I did not do well in a spring half marathon, but then I survived a 50k. In retrospect it’s always easy to see the error of my ways, but I love these year-long experiments – not to say they aren’t exceedingly frustrating from time to time.
I can see that my best years have been when I’ve incorporated more variety into my training, which ultimately leads back to those phases, or periodization. The good thing about breaking the year into phases is that one goal (yoga for example) doesn’t have to become overwhelming. It becomes part of one phase; if you like it, keep doing it.
1. a firm decision to do or not to do something, or. . .
2. the action of solving a problem.
The first question to answer is what activities will best solve our problem and/or allow us to meet the goal of each phase of training? I’ve decided there’s more than one answer.
A handful of periodized programs can be found across the web, and it turns out they pretty well match a runner’s periodized schedule: Endurance/Base-Building, Strength, Speed, (perhaps a build-up for a key race), Rest and Recovery.
One of these programs is from OutsideOnline; a five-part (five-month) plan called “The Shape of Your Life.” Each month the training focuses on a different goal: 1) endurance, 2) strength, 3) flexibility, 4) speed and power, 5) balance and agility. Month six focuses on active rest and recovery – then you start the process again.
The value of changing the focus of each phase is that you can also change the sport, if that’s something that interests you more than doing the same sport all year. And even if you prefer to train all year in your dominant sport, cross-training can balance your program and help achieve the goal of each phase.
For example, running, swimming, rowing, basketball, cycling, dancing, and even yard work will build endurance. Each of these activities can also be used to build speed and strength when performed fast, or devote a phase to a different anaerobic sport, such as racquetball, tennis, sprinting, or weightlifting.
Cross-Train with the Right Sport
Runners: Cycling maintains leg strength and cardio fitness while giving you a break from impact on your joints.
Cyclists: Running and rowing develop strength in the torso, quads, and glutes.
Climbers: Calisthenics use body-weight resistance to build strength without adding bulk.
Swimmers: Rowing builds key strength in the shoulders, arms, legs, and torso.
Kayakers: Swimming works the arms, shoulders, and torso, improving power and range of motion.
(Bones weaken if you do only low-impact activities. Strengthen your skeleton by mixing in high-impact workouts like running, jumping rope, or playing ball sports.)
A Full-Year Periodized Schedule
Endurance, or aerobic, activities increase breathing and heart rate, which keeps your heart, lungs, and circulatory system healthy, improves overall fitness, and delays or prevents diseases (including various cancers, diabetes & dementia). If you’re always running out of energy after about an hour, you may not have created a strong foundation or you’ve skimped on the base-building phase.
”Technically, endurance is a combination of efficiency (lean body mass), physiology (a dense network of mitochondria that produces energy in the muscles), genes (a high percentage of slow-twitch muscle fibers), plumbing (an efficient heart capable of moving more blood per pump), and strength in those areas that help transfer force between the upper and lower body (the hips, lower back, abdominal, and other core muscles).” Outside Online
Duration: some programs specify a base building phase of 4-8 weeks, while others suggest as long as 6 months. Arthur Lydiard, Olympic and international running coach (also known as the “Father of Jogging”), has been quoted as saying to base build “As long a time as possible.”
For Runners: base building includes miles, and lots of them. Determine your peak mileage, how much time you want to devote to this phase, then choose a plan that matches the two safely. One approach is to follow your favorite marathon training program, eliminating or reducing the speed sessions, for as many weeks as desired (stop after 4 – 8 weeks, stop when you reach the program’s peak mileage, extend this phase to six months by duplicating weeks in the middle of the program, or by ramping up mileage more slowly).
Remember, this is the time for aerobic development. If you intend to increase your mileage to a new peak, you may not want to combine the stress of speed work concurrently.
Non-runners: swim laps, walk, cycle, play basketball, skate, ski, climb stairs/hills, dancing, or rowing. Even yard work, such as raking leaves, digging, mowing, chopping firewood, etc can be aerobic. Work up to a minimum of 150 minutes (2-1/2 hours) each week using any combination of activities that keeps you engaged. Start slow.
A low-volume, moderate to high-intensity weight training program, when added to an endurance training program significantly improves upper and lower body strength as well as running economy. Adding speed work will improve running strength, but this is different from maintaining a strong core. Incorporating a strengthening program to the endurance phase establishes a good base/foundation from which to build on during the strength phase.
Studies have shown that a strength training program added to the endurance runners’ training results in little or no impact on V02max, blood lactate accumulation, or body composition, yet improves speed.
Of two runners that are equal except for muscular strength, the stronger runner will be faster over any distance. Lowering the maximum strength required for each stride translates into improved efficiency and consequently greater endurance.
When muscles don’t need to work as hard, they don’t require as much oxygen or circulating blood, and will not put as much demand on the heart, resulting in a lower heart rate. Greater strength equals greater endurance.
A good weight training/strengthening program (upper and lower body specific exercises) should be a part of every training phase to one degree or another (running may be reduced during this phase while strengthening exercises are increased). Build a strong base during endurance and increase the effort during the Strength phase. Strength and Speed phases may overlap in some programs.
Anaerobic exercise (exercise performed without oxygen!) is defined as short duration high intensity exercise lasting anywhere from merely seconds to around two minutes. After two minutes, the body’s aerobic system kicks in. Anaerobic exercise is typically intense enough to cause lactate to form, and is used by athletes to promote strength, speed and power and by body builders to build muscle mass.
To run fast you need strong muscles. Speed training builds stronger muscles, including the heart, improves running efficiency and form, creates mental toughness, and ultimately improves the runner’s pace. RunnersWorld says, “Research suggests that 30-second to five-minute bursts of intense exercise interspersed with rest periods will yield unique physiological changes—from faster fat loss and better blood sugar control to improved blood vessel function—that slow runs cannot deliver as efficiently.”
Duration: 4-10 weeks is the general guideline.
Runners: There’s lots of variations of speed training: intervals of various distances at the track, hill training, strides, tempo runs, fartlek runs, 3/1 runs (speed up the pace for the last quarter distance of the total run), etc. Reduce overall mileage during this phase to compensate for the added stress of speed.
Follow the speed workouts included in a shorter distance training program, such as for a 10k, 5k or shorter race, or simply incorporate weekly bouts of speed training (1-3x). This is also a good time to test yourself with shorter races or time trials.
Non Runners: Keep in mind that almost any sport can be performed in an anaerobic state (i.e., running/cycling/walking/swimming fast). Other traditional anaerobic sports include: Racquetball, Hiking (especially with a weighted pack and uphill), tennis, sprinting, weightlifting, possibly baseball/softball, ice hockey, and soccer.
For runners, the next phase may be a second endurance phase that would re-build peak mileage in preparation for a marathon race (including a taper). Other athletes may focus on balance and agility, or a flexibility phase to improve range of motion, which just might incorporate that yoga class.
The last, or first phase depending how you look at it, should always be a period of active rest (3-6 weeks – more or less as needed).
There’s two types of active rest:
1. a significant reduction of training – for example, cut your training by a third or half – called a step-back week (like taking a deep breath before charging forward again), and
2. just as almost any exercise can become anaerobic, almost any exercise can be used for active rest. With a duration of about 20 minutes, walk or run at a very slow pace, swim, cycle or complete a series of easy stretches. Easy movements (that don’t stress the system) aid recovery, in most cases, more so than being sedentary.
I’ve been working on my full-year plan all week. The post-marathon rest and recovery period from last year inadvertently lasted all the way through the holidays leaving me with a longer than usual base building phase this year – probably six months. This should give me the advantage of warmer weather, however, for the strength & speed phase when I can cycle outside and every ride will become incredibly anaerobic tackling those hills I haven’t seen since last summer. The last endurance phase will build-up mileage for another 50k race this fall, and maybe this will also be the year for yoga.
Here’s how to reach peak shape for any sport with one 12-week program.
FIRST MONTH: Complete a full-body weight-lifting circuit twice weekly. Do your cardio workouts on three other days, going long once. Each week, increase the duration of the long day’s workout by 10 percent. During the fourth week, cut the workout load by 50 percent.
SECOND MONTH: Follow the first month’s plan, but cut back to lifting once a week and add another day of cardio. During the eighth week, which is for recovery, cut everything in half.
THIRD MONTH: Stop lifting and use that day for cross-training. Ramp up speed by completing one cardio day each week with intervals at your intended race pace. Your long cardio day remains the same for the first two weeks, and for weeks 11 and 12 you cut its duration in half. During week 12, taper by doing only 50 percent of week 11’s work.
Here’s a simple way to periodize your training: Alternate three-week phases in which you perform three sets of 8-12 repetitions in the first phase and four sets of 4-6 repetitions in the second phase. Adjust your weights accordingly so you’ll use lighter weights for three weeks and then heavier weights for the next three weeks. This approach will help you increase strength, raise your metabolism, and improve muscular endurance. — Craig Friedman, Performance Specialist, Athletes’ Performance
Simply alternating cardio and strength days, while important, is not enough. As a diagram, periodization might look something like those blocky steps and valleys you see on preset treadmill programs—go hard, ease off; go hardest, ease off; go hard; ease off. The popular training programs developed by Joe Friel—author of The Mountain Biker’s Training Bible and The Triathlete’s Training Bible—present a monthly workout schedule in which the third week is the hardest of the four. The key is to create a program with multiple layers of periodization, taking the staggered approach within each workout, each week, each month, and ultimately through the duration of your program. “Periodization is the most likely way to achieve athletic success,” says Friel.
Just over a year ago my husband and I moved to our ‘forever’ home – the place we intended to live to our last days. Forever had lasted about six months when I had an idea.
What if we had misjudged what a forever home should be like? Was it possible we wouldn’t want a home this large? What if one of us – or both of us – didn’t want to climb stairs forever, or putz in a garden with so much grass? And if these things happened to become true, we surely wouldn’t want to do another renovation when forever had perked along for several more years.
We wouldn’t have to live in it right away, I had argued to my husband. It could be a vacation rental for awhile, or forever, if we decide not to downsize again. But, better to find a little house now. . . just in case.
We called Julie, our long-trusted realtor, and began a search for an adorable cottage. She established our MLS ‘cart’ and (intuitively) named it Secret Gardens. It had been a few weeks into the search when she sent me an email that said, “Oh my . . .”
It was the perfect little house in idyllic Lake Junaluska sitting at the end of one of the oldest streets, and next door to a garden containing plants that were once abundant, but are now rare. My heart swelled when I walked through the front door.
One family had owned it since the mid-40s as a summer cottage, and mostly left it in its original state. Character absolutely oozed out through the woodwork.
By the time we drove the 5 minutes back home, I had reworked the floor plan ever so slightly and convinced my husband to make a full-price offer. Full price wasn’t enough.
A few weeks later Julie discovered the lady that had won the bid (with her over-ask offer) was going to flip our little house. The three of us worked up a proposal, which my husband presented to this nice lady. After several conversations, he convinced her to sell us our house back.
And for the past few months we’ve been living in the fabulous land of RenovationOz.
“Authentic and original adorable 1945 Lake Junaluska Cottage located on Stuart Circle in walking distance to all that wonderful Lake Junaluska Assembly has to offer. The Summer cottage boasts wood floors. pine paneling, 3BR/1.5BA and two fireplaces. The livable cottage needs tender loving updating and is being sold as is/where is and priced accordingly. Seller states that the electrical and plumbing have been updated. The home is adjacent to the beautiful Corneille Bryan Nature Center.” MLS description
LIVING ROOM & KITCHEN:
These two rooms were added onto the original cottage at some point along the way. We’ve opened the wall between the two rooms to create one large space, and a doorway and window along the back wall of the kitchen have been removed.
This room was probably the original living room before the addition. Although barely visible, there was a very dainty crown molding that the over-ask buyer had already removed. She had also replaced the window with french doors, which we thought was a splendid idea.
Although previously used as a bedroom, it was necessary to walk through this room to reach the rest of the house, including the bathroom!
My husband added a Victorian-style ventless heater to this fireplace, and I’m contemplating re-painting the brick. The doorway leads to the hallway.
New french doors will lead to a deck that was in-progress before this week’s snow storm. The crown molding is a larger replica of the original molding, which I had never seen before, but reminds me of fish scale siding. The original hardwood floors were re-finished last week.
The hallway bath keeps the same footprint, but will get a new tile floor.
This room is next door to the master bedroom, and will become the master closet/laundry room.
The future Master Bath (no kidding).
A few inches stolen from the hallway allows for a new shower and two vanities in the master bath.
We uncovered the original exterior wall behind this closet and evidence suggesting this may have been the kitchen at one time. Now it’s the master bedroom.
Stuart Circle is one of the oldest streets in Lake Junaluska. A stone park sits in the middle of the one-way circle where perishable foods were once stored (in the large opening on the left) so that the cool spring water kept things fresh.
The cottage’s property line ran through the Corneille Bryan Native Garden (marked by the red flag above the sign).
Hopefully I’ll be working on the big reveal next weekend – although we said that about this weekend as well. . .