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w w w peakrunningperformance comthenation smostadvancedrunningpublication september · october 2005 volume 14 number 5 in this issue kim mueller p 2 liquid how much does your body need nutrition watch neil cook p 6 macro periodization the sequel training strategy billy konrad p 9 yoga ­ the runners fountain of youth injury prevention mark l tiburon p 13 what champions are made of is it in you motivation

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nutrition watch fluid consumption as thermometers plunge how winter affects your hydration by kim mueller ms rd sports nutritionist becomes increasingly compromised causing core body temperature to elevate the athlete may get the chills when the heat generated is not efficiently being released from the body if ignored dehydration can lead to frostbite heat exhaustion or heat stroke and potentially death table 1 explores the common symptoms experienced by athletes as well as the estimated performance drops at various levels of dehydration for every percent drop in hydration expect a 3-4 decline in your muscle performance in runner s terms this could potentially add an extra 2:48 onto a 40 minute 10k runner s overall time during the fall and winter months athletes can be tricked into performance declines associated with dehydration as the cooling effect of air and rain sometimes mask our sense of fluid loss many athletes fail to take into account the significant amount of water loss that is still occurring the risk is compounded when runners layer their body with excessive clothing t h e re increasing fluid loss in fact by fluid deficits of 3-8 of total body mass have been reported in individuals working in cold environments so despite many athletes perception that dehydration is a problem that exists only during the summer months it is quite possible to run yourself dry as the thermometer drops join me as we explore water s role in human performance and address how you can maintain peak performance through proper hydration first let s start with water s role in the human body water is the medium for metabolic activity in order to properly metabolize the calories ingested during activity it is essential to maintain euhydration even slight dehydration let s say 1 1.5 lbs for a 150 pound athlete can contribute up to a 5 decline in your metabolic efficiency what does this mean well for one the calories ingested especially solid calories will be left in your stomach leading to premature muscle fatigue rather than being distributed to the working muscles any fluids you ingest will collect in your stomach until a proper concentration is achieved for optimal digestion this leads to a shortage of fluid being directed to your working muscles and consequent muscle cramping when completing such jarring activities as running all the food stuff and fluids left in your stomach will be jiggling around leading to uncomfortable side stitches nausea vomiting and diarrhea worst of all relieving some of your stomach issues may present a challenge when a bathroom is void from your beloved trail run water is a lubricant for our muscles and joints noticeable muscle aches/pains cramps can occur from the slightest bit of dehydration and become debilitating as dehydration becomes more severe for every percent drop in hydration expect a 34 decline in your muscle performance in runner s terms this could potentially add an extra 2:48 onto a 40 minute 10k runner s overall time furthermore a decline in muscle function often diminishes your running form which can elevate the already compounded risk for muscle injury when training/racing in cold environments water helps cool the body water can be compared to the coolant used in our cars when the coolant runs low our cars overheat ­ this can happen in the summer or the winter during exercise blood flow to your skin increases as a means to evaporate the internal heat generated i.e sweating an athlete may have a flushed appearance which can be masked as a wind-burn in colder conditions as dehydration becomes more severe the process of sweating the biggest mistake endurance athletes make is waiting until they are thirsty to start drinking in order to protect against these performance declines i offer the following hydration tips 1 don t wait until you re thirsty to start drinking p e rhaps the biggest mistake endurance athletes make is waiting until they are thirsty to start drinking which generally signals a 3 level of dehydration and up to a 15 decline in maximal perf o rm ance capacity to make matters worse the winter chill can actually further alter thirst sensation by as much as 40 due to a physiological response that occurs when the body does not feel hot unfortunately failure to drink outside of a thirst window will not only lead to declines in your physical perf o rm ance but can also affect your thermoregulatory mechanisms this ultimately elevates the risk of f rostbite making fluids especially water equally important in cold weather as in the heat to prevent dehydration it is best to sip on fluids throughout the day until urine flows clear to pale yellow daily fluid needs vary depending on your body composition and total weight the following equation can be used to estimate daily fluid needs in ounces body weight in pounds 2 daily fluid needs in ounces fluids will be absorbed more efficiently if taken in incremental fashions during the day you should aim at consuming 1/2 1 cup of fluid per waking non-exercising hour during the day note that these fluids should be non-caffeinated as vol 14 no 5 2 peak running per formance ·

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body weight loss 1-2 3 estimated performance drop 5-10 15 normal temperatures high temperatures and/or strenuous exercise sweating flushed face profuse sweating noticeably to others impaired judgment and confusion very irritable may act irrational pale severe headache especially at base of skull cold clammy skin even though core body temperature may be 104° f or higher may have stopped sweating skin pale cold and clammy stopped sweating muscles tense contracted pupils normal or dilated pulse weak and rap i d l ow blood pressure respiration shallow impaired judgment irritability headache muscular aches thirst reflex initiated sense of fatigue tight sore muscles increased effects of 1-2 symptoms profound thirst dizziness muscle cramps weakness fatigue 4-6 25-35 7-8 40-45 nausea vomiting severe vertigo or dizziness somewhat irrational severe muscle cramps staggering collapse ve ry irrational unconscious note that as the intensity of your workouts increase your sweat rate will go up to keep the core body temperature in check for reference the average athlete will lose a p p roximately 1 liter of fluid per hour 2 water bottles which also is the a p p roximate max we can absorb per hour when racing or training for long periods of time in cold envi ro nments you may consider carrying warm fluids like hot chocolate in a thermo as means to help hydrate and warm your core 4 don t neglect electrolytes when training/racing longer than an hour in addition to fluid replacement replacement of electrolytes becomes instrumental in your endurance bouts lasting longer than 1 hour the five most important elect ro lytes to consider include sodium chloride potassium magnesium and calcium sodium sodium enables atp e n e rg generation and also allows y cells to retain more water thereby helping to prevent dehydration for events lasting longer than five hours dangerously low sodium aka hyponatre mia is a concern hyponatremia or low blood sodium generally happens after drinking too much plain water over a quart and a half per hour over several hours slightly low levels of sodium are fairly common in distance runners and usually go unnoticed but become more pronounced during marathon 9-10 50-55 8-10 45-55 heat stroke skin temperature may be 102-104° f and the core temperature may be over 108° f which if prolonged will lead to kidney failure and deat h heat stroke skin red d ry hot s w e ating has stopped severe headache extremely weak numbness and tingling in extremities muscles tense and convulsive confusion dark urine if any pupils contracted pulse strong and bounding rapid shall ow /labored respiration delirious unconscious comatose table 1 dehydration heat stress c a ffeine levels beyond 300 mg the equivalent of ~2 cups of coffee tend to increase gastric emptying of fluids 2 top off your fluid tank before you start the american college of sports medicine acsm recommends that athletes fortify themselves with 16 ounces of noncarbonated and non-caffeinated fluids for every hour prior to exercise if you have trouble holding fluids try sipping on a sports drink containing sodium for the last hour prior to the event the sodium in the sports drink will help increase absorption of the water into your cells protect against hyponatre mia and also prevent muscle cramps when preparing for a race in the cold you may consider alternative warm-up fluids like hot chocolate as means to help warm your core before taking the frigid plunge 3 know your sweat rate as means to keep up with fluid needs during training racing determination of sweat rate is actually quite easy but it entails the maintenance of a log pea k running per for mance · monitoring the following items · pre-workout naked weight · post-workout naked weight make sure to take naked weight as those sweaty winter clothes can add a hefty load · total duration of workout · workout intensity · weather conditions · volume of fluid ingested during workout each pound lost during your workout is equivalent to 16 additional fluid ounces 1 water bottle you should have added to your fluid regimen to determine hourly fluid needs subtract your post workout weight from pre-workout weight and multiply by 16 this gives you an idea of how many additional fluids you should consume during the duration of your workout add this number to volume of fluid ingested during your workout to determine your total fluid needs divide total fluid needs by total duration of workout to dete rm the athletes hourly fluid ine replacement needs please see case study text box on pg 4 for example of calculation vol 14 no 5 fluids will be absorbed more efficiently if taken in incremental fashions during the day and ultra-marathon training where the athlete is training/racing for 3 hours a prospective study was performed on 36 athletes during a three to four hour endurance event and another on 64 athletes during an endurance event lasting between 8 and 17 hours ironman no athlete was hyponatremic low sodium levels after the shorter race but 27 percent were hyponatremic following the ironman in fact an average of 17 percent of the ironmantm participants required medical attention most for 3

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each pound lost during your workout is equivalent to 16 additional fluid ounces 1 water bottle you should have added to your fluid regimen hyponatremia because fluid balance is intimately tied to sodium hyponatremia can lead to damage of certain kinds of tissues in your body changes are most noticeable in the nervous system where seizures coma and even death can result recognizing over-hydration is challenging because it may appear much like an exercise-induced heat illness early symptoms are vague and include confusion nausea fatigue muscle cramps and weakness worse cases can include vomiting muscle twitching delirium seizures and coma differentiation from heat stroke or heat exhaustion can be difficult even for trained medics the main difference is that heat stroke and frequently heat exhaustion includes a high temperature whereas overhydration does not the final diagnosis must be made at a medical facility where appropriate treatment can occur to prevent hyponatremia you should avoid excessive consumption of water during prolonged training opting for a salt-containing sports drink instead it is also recommended that you consume 100-250 mg of sodium for every 8 ounces of water ingested during endurance training and racing beyond encouraging fluid balance the sodium will actually improve the palatability of the sports drink as it offsets the sweetness of added sugars consumption of saltier foods pretzels broth sauces salt bagels v-8 juice leading up to race day and on race morning is also appropriate for prevention chloride chloride is an anion generally consumed as sodium chloride nacl or table salt there is a high correlation between the sodium and chloride contents of your diet and only under unusual circumstances do levels of sodium and chloride vary in your diet independently sports drinks use table salt to fulfill both sodium and chloride re q u i rements during training adequate intake of sodium chloride is re q u i re for maintenance d of extracellular fluid volume chloride is both actively and passively absorbed urine excre tion reflects chloride intake with low or no chloride found in deficiency states potassium potassium is a mineral and is responsible for regulating total body water and stabilizing contractions both controlled and automatic a deficiency of potassium hypokalemia can manifest as weakness fatigue confusion heart irregularities and sometimes cause problems in muscular coordination insufficient potassium can also exaggerate the effects of a lack of available sodium the first sign of a potassium deficiency is usually a generalized weakness not something you wish to experience during an ironman or marathon endurance athletes have higher potassium needs due to heavier sweat loss in a study of athletes running 40 minutes at 70 degrees fahrenheit potassium loss was estimated at 435 mg/hour based on this rate of potassium loss supplementation both during and after short and long events is warranted and necessary you should aim at consuming 50-80 mg of potassium for every 8 ounces of fluid ingested during training as well as ~100 mg for every pound of weight loss post training magnesium as the fourth most abundant element behind sodium potassium and calcium found in your body with a total of 50 to 60 p e rcent being stored in your skeletal system and the remainder being s t o re in muscles and soft tissues d magnesium plays an instrumental role in maintaining both structural bone and biochemical muscle contraction nerve transmission enzyme production homeostasis within your body in fact magnesium is responsible for 80 p e rcent of all enzymatic reactions in the body regulating virtually every body activity because of these established roles attainment and maintenance of magnesium balance is crucial for optimal health and peak physical performance case study mary is a competitive ultra-marathon runner from canada who constantly battles cramping and nausea during her long runs she admits to not being a fan of carrying anything while running and therefore often fails to take any fluids in during her long runs she insists that this is not a problem as canadian air is often cool to find out we measured her sweat rate during a recent marathon training run type of workout 4 hour run at 75 max heart rate pre workout naked weight 125 pounds post workout naked weight 116 pounds total fluids ingested during workout 32 ounces 2 water bottles to determine mary s hourly sweat rate 1 pre workout weight 125 ­ post workout weight 116 9 lbs 2 9 lbs x 16 ounces fluid per lb lost 144 ounces 3 144 ounces fluids ingested 32 ounces 176 ounces 4 176 ounces total duration of workout 4 hours 44 ounces mary s 9-lb weight loss represented a 7 level of dehydration which is why such symptoms as nausea and cramping have occurred during the later stages of her runs to counteract these profound losses mary s goal is to consume 1.3 liters of fluid per hour note that many cannot physically absorb this amount so mary should gradually increase her fluids to a liter of fluid per hour breaking her fluid intake into 5-7 ounce increments every 10 minutes to allow for optimal absorption mary was encouraged to plan her run routes around known water stops practice carrying fluids in either a water bottle or fuel belt and carry money in her shoes to allow for pit stops at convenience stores after all the performance declines associated with dehydration will be much larger than that seen because of the extra weight of any fluids being carried peak running per formance · vol 14 no 5 4

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calcium is one of the most important nutrients for athletes aiding bone health nerve transmission and muscle function a magnesium imbalance is triggered by changes that occur in one or more of the stages of metabolism such as reduced dietary intake reduced absorption redistribution and increased e x c retion endurance athletes whose sweat rate ranges from just under 1 liter per hour to over 1.5 liters per hour seem to be at a greater risk for magnesium imbalance to p revent a magnesium imbalance secondary to sweat loss athletes training or racing greater than 3 hours should aim at replacing 20-30 mg of magnesium per 8 ounces of fluid ingested calcium calcium is one of the most important nutrients for athletes aiding bone health nerve transmission and muscle function one study discovered that athletes lost on average 422 mg of calcium over 3 days of training which lead to a 3.8 loss of bone mineral density over a period of 3 months furthermore consistent loss of calcium in this magnitude can enhance risk for muscle cramping during intense training and racing to offset the calcium losses experienced during endurance training athletes should aim at consuming 10-15 mg of calcium per 8 ounces of fluid ingested 5 if traveling for a warm-weather race be sure to heat acclimate during the winter months many add a warm-weather marathon or half marathon e.g honolulu disney to the racing schedule as means to escape the cold if you are planning a winter marathon in a w a rmer environment it will be essential to acclimate to this envi ro nment heat acclimatization is a process by which your body makes adjustments to promote better cooling in hot environments as you acclimatize to heat by training in warm conditions e.g hatha yoga spin class without fans indoor tracks your sweat will pea k running per for mance · become more dilute the threshold at which sweating begins is lowere d and your sweat rate is incre ased these and other changes take time to fully complete with the most fit athletes achieving acclimatization at a more rapid rate significant acclimatization to heat can be attained in 4-5 days although full heat acclimatization takes 7-14 days with 2-3 hours per day of carefully supervised exercise in the heat another important tip when planning a race in the heat during the winter months is to cut warm-up time in half many endurance athletes who competed in the 2004 summer olympics in athens also wore a cool vest as means to keep their core body temperature down prior to starting their race a cool vest can be mimicked by placing ice packs around your core as you w a rm u p s t re tch prior to a warm race/training bout for every pound of body weight lost during exercise consume 16-24 ounces of fluid as means to re-hydrate and enhance recovery any medications taken with your personal physician 7 rehydrate for every pound of body weight lost during exercise consume 16-24 ounces of fluid as means to re-hydrate and enhance recovery from exercise failure to replenish will contribute to feelings of sluggishness/fatigue the remainder of the day and may prevent you f rom completing a planned second run or forthcoming workout elect ro lyte containing beverages such as a sports drink are desirable for post-workout re-hydration due to the sodium which increases fluid absorption and carbohydrate replenishes lost glycogen content if re t u rning from a rather frigid run consider a nice cup of hot chocolate prepared with warm milk see recipe below which has an excellent electrolyte profile to aid re-hydration and help you thaw out happy winter hydrating trails to prevent hyponatremia you should avoid excessive consumption of water during prolonged training opting for a salt-containing sports drink instead 6 be weary of medications that interfere with cooling certain drugs may cause dehydration or interf e re with sweating antihistamines and some blood pre s s u re medications decrease sweating caffeine and alcohol are diuretics and thus cause your body to lose water you should avoid their use for several days prior to your race if you are concerned about overheating discuss your racing/training schedule as well as kimberly j mueller ms rd formerly brown is a registered sports dietitian and competitive endurance athlete who provides nutritional counseling and meal planning to athletes all around the world kim can be reached at kim@kbnutrition.com more info on kim s services can be found at www.kbnutrition.com core warming hot chocolate serves 2-3 ingredients 6 t unsweetened cocoa 6 t sugar pinch of salt 2 1/2 cup skim milk 2 1/2 cup light cream 1/2 t vanilla or more pinch of cinnamon powder optional whipped cream orange zest directions mix cocoa salt and sugar add milk heat to dissolve add light cream cinnamon vanilla heat to just under boiling mix very well and pour into warm mug top with whipped cream cocoa powder and fine orange zest vol 14 no 5 5

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training strategy macro periodization part ii by neil cook bs ms med the will to win means nothing without the will to prepare juma ikangas winner 1989 nyc marathon ­ 2:08:01 as we discussed in part 1 july august of this article macro periodization is the overall phase of your training plan the theory behind m a c ro periodization is that you cannot be fast if you aren t strong and you can t be strong if you aren t fit so if you build the cardiovascular engine first the muscular engine next and then work on neuromuscular c o o rdination the result will be your ability to perf o rm at an optimal level physiologically there are five phases to training ­ base strength speed maintenance and recovery in part 1 of this article you got an up close look at the base building phase and the strength building phase today you will j o u rney through the speed building phase the racing maintenance phase and the often overlooked recovery phase enjoy the ride · maintain lactate threshold · maintain lactate enzyme response · maintain capillary beds · maintain mitochondria · maintain cardiovascular and muscular endurance · maintain vo2max · maintain base mileage and distance of long workouts it is only possible to successfully build speed after the base endurance table 1 training zones and strength phases have been completed never attempt to build speed until these two phases have been successfully completed as you ease into the speed building phase begin to tone down your supplemental strength building when you hit the weights during this phase aim for shorter sessions and lighter weights this is not the time to dramatically increase your reps/sets during the speed building phase you will use short and very intense bouts of speed to train your body to move faster when most people think of speed they think of track based intervals i strongly believe that traditional speed work track based intervals are counter productive for most adult 35 up athletes unless the goal event is a track race i suggest never doing speed work on a track the surface is hard the turns a re tight and it is hard to avoid competition all of these factors lead to increased risk of injury unless a runner is under 35 and has been training continuously since leaving school and at a high level i never use track work for my athletes you can achieve the same and greater speed training zones zone 0 ­ no training effect very comfortable effort below 65 of anaerobic threshold heart rate active recovery fat burning zone i ­ comfortable effort between 65 and 80 of anaerobic threshold heart rate warm-up cool-down long workouts 2 hours mostly fat burning zone ii ­ moderate effort between 85 and 95 of anaerobic threshold heart rate aerobic workouts shorter workouts 30 minutes to 2 hours fat and carbohydrate burning zone iii ­ hard effort between 100 and 105 of anaerobic threshold heart rate anaerobic workouts strength and speed workouts time trials 30 to 60 minutes carbohydrate burning only zone iv ­ very hard effort from 105 to max of anaerobic threshold heart rate max efforts use only for peaking 30 to 40 seconds peak running per formance · vol 14 no 5 speed building phase only the serious competitive athletes should train through this phase if speed is not important ­ if your goal is just to improve your enjoyment or to increase your race distance but time is not important ­ then you can skip this phase the goals of this phase are · i m p rove economy · build speed · i m p rove velocity at vo2max vvo2max · i m p rove time limit at vvo2max · maintain muscular strength 6

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by racing and using alternative training methods instead of track work use time trials races and speed drills ­ on roads trails and grass the softer surface is important to avoid injury this is also a good phase to do races ­ they will p rovide first-rate speed work and excellent competitive experience focus on time trials and racing during this phase schedule two to three hard or fast workouts speed workouts each week three on the weeks you do not have a long run two on the weeks you do continue with long workouts or add races or time trials to the weekend workouts all other runs are active recovery short very easy e ffort should be zone iii 100 to 105 of at hr and zone iv 105 of at hr to max hr these are hard and very hard efforts with a short duration 90 to 100 of max hr also it is important to remember to allow near full recovery between repeats of speed work get your hr back down to 65 75 maximum before you start the next repeat speed phase is about training your motor control system to move you fast focus on running relaxed at a heightened speed and with good f o rm always stop when your form b reaks down listed below are four workouts that get the job done 1 time trials or race shorter in time than goal race run at 90%95 eff o r t 2 speed intervals run 50/100 meters at a comfortably fast effort allow full recovery 3 speed drills butt kicks high knees high knees/skipping high knees/hop see list below 4 fartlek speed play comfortably fast efforts for 30/60/120/240 seconds re t u rn to comfortable pace speed tests use these two tests to measure your improvement during the speed building phase test yourself at least monthly if not every week 30 meter flying start ­ count strides and multiply by time 30 meters speed index 3 trials with 5 minute rest time trials ­ use a distance less than your goal race distance and run at near maximum effort · high knees ­ drill for 100 meters · high knees w/hop ­ drill for 100 meters · stride-outs ­ 100 meters at comfortable heightened comfortable speed · fast running ­ 100 meters comfortably fast with the wind behind you focus on running tall relaxed from the waist up 3 minute jog recovery · fast running with high knees ­ 50 to 100 meters bring knees up high and drive hard forward using hip and ankles to spring forward 3 minute jog recovery · toe running ­ lift up high on your toes as you run forward 3 minute jog recovery · combine fast running fast running with high knees and toe running ­ 50 to 100 meters 3 minute jog recovery · stride the straight-aways jog the turns ­ stride fast and relaxed through the straight-away and jog the turns repeat six times jog 15 minutes recovery · step exercise ­ 3 sets of 10 each leg · caterpillar or indian line drill speed drills · marching with high knees · marching with high knees with lower leg extension pawing at the ground not swinging out your lower leg · skipping · skipping with high knees · skipping with high knees with lower leg extension pawing at the ground not swinging out your lower leg · running with skip and high knee · running with skip and high knee with lower leg extension pawing at the ground not swinging out your lower leg · maximum foot contacts ­ in 10 seconds · sprints ­ 5 to 10 x 30 to 80 meters with 3 to 5 minute rest between · hills sprints ­ both up and down a 10 grade 100 meters · side skipping ­ side step cro s s over · butt kicks ­ alternate legs · jump drill ­ with partners 3 sets of 10 speed workouts · run your goal distance divided into segments i.e 10 km divided into ten 1 km segments run each segment 2 to 3 seconds faster than goal pace start with 5 second recovery between segments and reduce the recovery period of time ­ 4 seconds the next session 3 seconds the following session and so on · experienced with at least 3 years pea k running per for mance · vol 14 no 5 7

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phases and duration phase endurance duration 12 to 16 weeks 8 weeks description build distance weekly totals as well as long workout recommended reading my educational background in physical education coaching and neurophysiology my running as an adult the many athletes and coaches i ve worked with along with these authors and researchers have greatly influenced my coaching and the ideas in this article here are some of the major influences van aaken method ernst van aaken world publications 1976 out of print ­ called the father of lsd running the lydiard way arthur lydiard with garth gilmour world publications 1978 out of print running with lydiard arthur lydiard with garth gilmour hodder and stoughton 1983 out of print the runner s coach roy benson cedarwinds publishing 1994 running to the top arthur lydiard in collaboration with garth gilmour meyer verlag 1997 daniels running formula jack daniels human kinetics 1998 lactate lift-off owen anderson sss publishing 1998 periodization theory and methodology of training fourth edition tudor o bompa human kinetics 1999 periodization training for sports tudor o bompa human kinetics 1999 coach benson s secret workouts beaufort books 2003 great workouts for popular races owen anderson sss publishing 2004 run strong kevin beck editor human kinetics 2005 running research news owen anderson editor monthly newsletter reviewing research strength strength drills lactate threshold workouts maintain distances and long workouts speed drills reduce distances and long workouts but don t eliminate them begin racing maintain number of workouts reduce duration and intensity maintain fast segments stay sharp rest and enjoy rest easy workouts no racing recharge speed 6 to 8 weeks taper 1 to 2 weeks racing recovery 4 to 8 weeks 2 to 4 weeks of continuous training runners can add a speed workout after 4 to 6 weeks of base building and 2 to 4 weeks after adding strength building · always train each of the three components ­ cardiovascular endurance strength and speed maintenance phase taper goal event racing phase this is what you have been training for your goal event enjoy it you should taper for 1 to 3 weeks prior to your goal event while it is important to do some fast eff orts every now and then during the taper don t overdo it during this stage you want to reduce your weekly mileage and eliminate your long workouts don t cut back on the number of workouts you do rather cut back on the duration and intensity of each workout this is the time to allow your body to recover from all the hard work you ve put it through get plenty of sleep avoid stress and eat well stay focused on your goal stay positive recovery phase is when you gain endurance strength and speed during the building phases you focus on varying systems so that they will adapt and improve however without the recovery period your systems will not be able to adjust and p ro g ress from the stress if you continually stress your body your perf o rm ance will plateau and eventually breakdown build for two years ahead the most beneficial part of this type of p rogram is realized two years in the future you will reap benefits during the first year you adopt this approach to your training but the gre atest benefit will be two years after you employ the macro periodization strategy recovery phase this is a crucial phase that most all athletes overlook after your new pr this is the time to relax while you reduce your mileage and effort recovery is the final component of m a c ro periodization this phase allows your body to rebuild after many months of hard work in fact the neil l cook bs ms med has been a successful coach since 1965 a former physical education teacher he s been a runner and triathlete since 1978 he has a bs in physical education kinesiology biomechanics exercise physiology and coaching a ms in physical education and motor learning a med in motor learning and neurophysiology and has completed phd coursework in motor learning and neurophysiology he successfully coaches athletes at all levels who have not only reached their goals but have won numerous awards and set personal goals 8 peak running per formance · vol 14 no 5

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parts of the human system ­ the strong the weak the known the unknown and through its practice individual practitioners learn how to fine tune the various and disparate parts of the self into a single functioning and efficient working whole this is why yoga is such a boon to the runner an efficient runner through necessary tempo and balance can achieve his or her highest goals while there is no substitute to taking running is a repetitive craft sure routes change shoes change seasons change running partners change but the basic physical and kinesthetic mechanics of the craft remain the same plant one foot down in front of the other pump the arms in synch then repeat and repeat with varying degrees of speed effort and velocity with practice of course you become more skilled and efficient with their individual mechanics but the repetitive nature of running mechanics puts a consistent stress on your body that often leads to strain injury or other physical imbalance friction spring and limp hitch and glide as time passes and this pattern and running style is reinforced the parts of your body that are experienced and strong will continue to be used and hence continue to get stronger likewise the parts of the system that are neglected or weak become increasingly weak this is how imbalance within your physical body is created and this imbalance is often what leads to injury and strain through the practice of yoga the overworked parts of your body are given stretch space and support that which is neglected and lost is found and made strong in this process balance is created and injuries are avoided and/or helped to heal it is essential to understand that each individual runner will have their own specific cadence and gait based on a combination of genetics posture habits compensation from old injuries and tension from past trauma each cadence and gait will have its own particular grace and pea k running per for mance · prevention injury yoga ­ the runners fountain of youth it is essential to understand that yoga is not stretching by billy konrad classes from a qualified teacher below is a simple and safe sequence to practice virasana hero pose kneel down on the ground with your knees completely together and your feet apart just wider than your hips point your feet straight back from your shins turning your ankles neither in nor out sit down onto the floor between your feet and rest both the sit bones evenly if your buttocks do not make it to the floor which is likely use a wooden brick stack of books or any other firm raised surface to support your buttocks up in the pose sit tall lift your sternum toward your chin keep your head and neck in line with the rest of the spine and relax your face and eyes stay for up to 5 minutes breathing normally yoga works in a very practical manner to integrate consolidate and bind together all the various parts of the human system yoga is not stretching stretching has its place in the healthy maintenance of your body but yoga is much more comprehensive than stretching yoga works in a very practical manner to integrate consolidate and bind together all the various vol 14 no 5 9

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certain to keep your knees together if you used support under the buttocks be sure to remove it first if you can manage to lie all the way back flat on the ground do so if this isn t possible use your hands and arms behind you for support be patient and move carefully remember to keep your knees together even if you don t make it virasana hero pose helps re-set and maintain proper gliding and traction of your knees how this pose helps you because of the impact running places on your knee joint proper traction and articulation between the thigh bone and shin bone becomes a problem this can stress the ligaments and tendons of your knee repeated practice of virasana hero pose helps re-set and maintain proper gliding and traction of your knees and it keeps the lubricating fluids of the joint circulated and fresh ditto for the ankles to the floor this pose has great effects learn not to be overly aggressive with the poses take support and be patient if you have a yoga bolster a supportive pillow made specifically for yoga at home you can lie down on the bolster itself hold for up to 5 minutes your knees wider than your ribs touch your big toes together behind you sit down onto your heels and extend your trunk forward out over the legs to rest the head on the ground place the middle of your forehead down in line with the middle of your pubic bone walk your hands and arms forward to stretch the side body keeping your buttocks releasing down toward your heels relax your hips lower back abdomen and chest down toward the floor exhale and release further hold 1-3 minutes muscle tightness can pull on and misshape your pelvis and knee which in turn can tweak your ankle and back how this pose helps you the power and strength acquired in your thigh muscles through running also comes with a certain amount of shortness and tightness in those fibers because your thigh muscle attaches to your pelvis at the top end and your shin bone at the bottom end this muscle tightness can pull on and misshape your pelvis and knee which in turn can tweak your ankle and back lying back in virasana is a great way to keep your thigh muscles long and lean and off the disabled list how this pose helps you this pose relieves stiffness through your groin hip and lower back ­ all problem areas due to the pounding nature of running parvatasana upward bound finger pose straighten your legs and stand tall and upright on your feet intermesh your fingers all the way to the webbing and turn the palms inside out up over your head straighten vol 14 no 5 supta virasana reclined hero pose from the hero pose lean back onto your hands or elbows being adho mukha virasana downward facing hero pose child s pose from the reclined hero pose lift your chest to come out separate 10 peak running per formance ·

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extending forward in this pose uttanasana not only stretches your hamstrings and calves to keep their tissues healthy and flushed it brings great relief to your back and spine put the heel of your hands up against the front edge of the chair seat step your feet back so they sit just behind your hips keep them parallel then push the chair into the wall to your elbows and stretch through the thumb sides of your wrist as much as the pinky sides of your wrist lengthen your arms further and further up towards the ceiling keeping your arms torso and legs in the same vertical line be careful not to overarch your lower back with your arms fully extended press down into your feet and heels and lift up your knee caps by firming the thigh muscles then use the strength of your legs and stretch your outer armpits and elbows even further up to the ceiling soften your face and eyes and hold for 1 minute then change the intermeshing of the fingers to put the other index finger on top and repeat a second time how this pose helps you this pose will help relieve stiffness and compression in your joints and articulating surfaces of your arms legs and spine straighten your arms and press the tops of your thighs firmly back to stretch your spine and side armpits as in the above pose keep your arms in line with your side torso and do not let your chest or armpits collapse down toward the floor again press the chair through the wall to straighten your elbows firm your thighs to lift the knee caps up and press back with your thigh bones to elongate your spine if your hamstrings are very tight lifting the heels off the ground might be necessary breathe normally and hold for 1 minute repeating the same pose 2 or 3 times how this pose helps you this pose will help further relieve stiffness in the hinges of your limbs it also helps re-expand your ribcage and spine which can suffer and compress during running dog pose is also an introduction to the lengthening of the hamstrings and calves uttanasana stand in front of the same chair with your feet parallel firm your thigh muscles to lift the knee caps up keep the knee caps lifted and extend forward out over the chair placing your hands down on the seat for support keep your legs firm and straight and learn to lift your head and chest to lengthen the spine forward towards the wall in front of you this will put a concave shape into your upper back hold that concave shape and then press back with your thighs and inner groins at this point your trunk will be parallel to the floor and the legs will be vertical hold this position for one minute if your lower back is strong and uninjured you can then intensify the pose by bending even further forward placing your head down onto the chair remember to keep your knee caps lifted and your thighs firm to protect your back and knees breathe normally and repeat 2 or 3 times adho mukha svanasana downward facing dog pose with chair stand in front of a chair placed up against the wall bend forward and pea k running per for mance · vol 14 no 5 11

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how this pose helps you your hamstrings attach to your sit bones which are part of the pelvis when tight your hamstrings pull your sit bones down and forward which in turn pulls on your lower back removing the natural lumber curve this creates great stress and compression on your lumbar discs extending forward in this pose uttanasana not only stretches your hamstrings and calves to keep their tissues healthy and flushed it brings great relief to your back and spine how this pose helps you supta padangustasana is one of the best poses for alleviating hamstring tightness and lower back pain because you are lying on the floor your legs are not carrying any weight and your back has no load to bear therefore the stretch is isolated in your hamstrings without exposing the lumbar to injury and as stated above when your hamstrings are lengthened your lumbar spine is given significantly more room and space to move effectively without pain your shoulder blades in toward each supta padangustasana is one of the best poses for alleviating hamstring tightness and lower back pain other your buttocks do not have to touch the wall see that the bolster is supporting your back pelvis not your lower back close your eyes soften your breath and relax deeply stay in this pose for up to 5 even 10 minutes how this pose helps you inverting your legs for a period of time allows for the acids and trapped fluids that collect in your lower extremities and joints to drain back toward your vital organs to be processed re-oxygenated and flushed viparita karani is perhaps the most effective restorative pose for athletes viparita karani is perhaps the most effective restorative pose for athletes if done consistently yoga can bring a balance to your imbalanced supta padangustasana lie down flat on your back and have a belt rope or yoga strap next to you keeping your head on the floor draw your right knee into your chest wrap the strap around the bottom of your right foot across the arch and extend your right leg straight up toward the ceiling then lengthen and stretch your other leg in front of you along the floor press into both the heels so your legs are long firm your thigh muscles as you did in the above pose drawing your knee caps up into the thigh flesh and use your hands to hold the strap and raised leg in position if your raised leg starts to bend back off and lower your leg a little bit toward the floor then re-extend through your heel and straighten your knee relax your face and breathe normally do 3 times on each side physical body this will help keep you on the road and out of the injury tent but remember always practice yoga with intelligence and discretion move with caution but not fear when possible seek out a qualified yoga teacher to guide you deeper and more safely into the practice viparita karani relaxation pose with a firm pillow or yoga bolster close by lie down on the ground in front of a wall and swing your legs up that wall so that the soles of your feet face the ceiling the backs of your heels will be on the wall bend your knees and lift your hips up to slide the bolster or pillow under the back of your waist to lift the hips relax your pelvis down onto the bolster turn your palms up and tuck an ex-marathoner billy konrad knows the punishment and stress forced on the body through high mileage running he is a nationally certified iyengar yoga teacher in addition to 15 years of studying and practicing yoga billy also spent a summer studying directly under b.k.s iyengar who is widely regarded as one of the world s foremost authorities in the art and subject of yoga he practices and teaches yoga full time in marin and san francisco ca for more information visit www.billykonrad.com avoid inverting during menstruation as this reverses the natural downward flushing of the uterus 12 peak running per formance · vol 14 no 5

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motivation computer that allowed him to write out his thoughts using slight head movements rick s first words go bruins he had clearly been following the nhl stanley cup playoffs that season at age 14 only 2 years after his first words rick conquered another milestone when he was accepted into a public school it lives within us all combined they are bigger than shaq and kobe their will power makes batman and robin look like wimps they have a bond so tight they make maverick and goose top gun look like worst enemies and even joe montana and jerry rice can t match the ongoing legacy of the greatest racing duo ever once upon a time scratch that in 1962 rick hoyt entered this world gasping for air his umbilical cord was wrapped around his neck cutting off the flow of oxygen to his brain his body was deprived of oxygen for such a long period of time that he has been unable to walk or speak ever since within his first few seconds on earth rick hoyt experienced what life is all about ­ obstacles ­ and more importantly what it feels like to attack them head on and overcome it must have felt good because he s been overcoming obstacles ever since by mark l tiburon the most powerful weapon on earth is the human soul on fire marshall foch mainstreamed into society speech professionals said the ability to speak was simply out of the question many u rged his parents to put him into an institution because he just didn t understand what was going on around him yet against the advice of professionals dick rick s dad and his wife judy brought their son home and brought him up like any other child many urged his parents to put him into an institution because he just didn t understand what was going on around him from his first day rick faced one using $5,000 of the hoyt s saved funds a team of engineers from tufts university built rick an interactive computer that allowed him to write out his thoughts using slight head movements it didn t take long for mr mrs hoyt to realize how bright their son was ­ the hoyt s knew deep down that rick could comprehend and communicate the undeniable evidence as dick says we could tell by looking in his eyes the frustrating thing was that he couldn t tell us he understood what was going on nobody could tell us however rick s intelligence wasn t viewed as undeniable by the public schools in his neighborhood principals refused to believe rick could l e a rn and schools continually denied his admittance the hoyt s didn t give up using $5,000 of the hoyt s saved funds a team of engineers from tufts university built rick an interactive vol 14 no 5 within his first few seconds on earth rick hoyt experienced what life is all about ­ obstacles ­ and more importantly what it feels like to attack them head on and overcome rick left the hospital as a spastic quadriplegic with cerebral palsy and it seemed every doctor thought this diagnosis off e red little hope doctors claimed that without the ability to control his limbs rick would never be pea k running per for mance · obstacle after another and his critics seemed to be lining up at the door rick s father dick recalls that not even a single doctor suggested the slightest ray of hope they did all the tests on him at all these diff e re hospitals and nt the only conclusion they came to was `forget him put him away he ll be a vegetable all his life that was 43 years ago how wrong they were only 16 years after this expert diagnosis rick proved that his physical capacity was as effective as his mental capacity at a truly momentous occasion rick and dick crossed their first finish line at a local 5 mile race that night via his interactive computer rick told his dad that when we were racing it felt like my disability disappeared rick was hooked and so was his partner since then rick and dick hoyt a.k.a team hoyt have crossed over 910 finish lines in races ranging from 5k s to marathons to ironman triathlons their times absolutely incredible their personal bests include a 56:21 15k a 1:21 half marathon a 2:40 marathon and even a 13:43 ironman triathlon on top of this team hoyt conquered a 3,700 mile forrest gump style run/bike across the united states in 45 consecutive days how do they do it when they run dick pushes rick 90 lbs while he sits in a special running chair for a swim dick uses a rope and pulls rick while he lays in a full size life raft and for biking dick pedals rick while he sits in a special bike chair sound tough we re not done yet throw in the fact that at the time of rick s first race dick was a 40-year-old who was at best a 13

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beginner runner hadn t ridden a bike since age 6 and didn t even know how to swim does this sound like a man built for 24 boston marathons while pushing his son does this sound like a man built for over 200 triathlons while pulling pedaling and pushing his son does this sound like a man built for a grueling trek across the us while pushing and pedaling his son what are you built for the secret is rick he is what gets me through my workouts rick is a competitor he s a fighter all the way he never gives up and he doesn t let his disability get in his way ever had the honor of watching them your jaw would drop your heart would skip and your body would overflow with one emotion admiration without saying a word this incredible team answers life long questions that begin can i is it possible is it realistic they race for the love of running competition and sport but in the end they do much more than run race and compete they inspire it lives within us all but few acknowledge it team hoyt has unleashed it it is a power with the persistence of the sun a power stronger than steel more precious than gold and more explosive than all the weapons on earth few realize that within yourself within all of us lies a power that can defy the odds redefine logic change lives and rick and dick hoyt a.k.a team hoyt have crossed over 910 finish lines in races ranging from 5k s to marathons to ironman triathlons transform the word `impossible into a trite sarcastic remark this is the power of one the belief that dreams are achievable regardless of how impossible they may seem once you embrace this gift that human beings possess deep down the power inside you is unleashed and your obstacles will mutate into motivation your limits will become your support level stars will no longer be reached for they will be stepped on as you strive for another galaxy and instead of your stories beginning with once upon a time you will proudly open with let me tell you a true story about and best of all you can still use those fairy-tale endings where are you running today a fanatic runner mark l tiburon first laced up his running shoes around age 10 he has been competing in road races triathlons ever since along with running mark is in the process of following the footsteps of team hoyt as he pursues the impossibilities of his own dream for inspirational speaking engagements and general feedback mark can be reached at mark.l.tiburon@gmail.com to this day dick says the secret is rick he is what gets me through my workouts rick is a competitor he s a fighter all the way he never gives up and he doesn t let his disability get in his way on top of that rick likes to win i get all my motivation from rick team hoyt competes with such dete rm ination and passion that if you few realize that within yourself within all of us lies a power that can defy the odds redefine logic change lives and transform the word `impossible into a trite sarcastic remark completed events 1979 june 30 2005 total events 206 20 64 7 78 1 34 27 8 204 143 4 15 92 6 2 triathlons 6 ironman distances duathlons marathons 24 boston marathons 18.6 milers half marathons 20k 10 milers falmouth 7.1 milers 1 falmouthin the fall 15k 10k 5 milers 8k 4 milers 5k 20 milers 11k personal bests 2:40:47 56:21 1:21:12 40:27 13:43:37 35:48 2:01:54 27:17 59:01 17:40 2:10:45 marathon 15k half marathon 7.1 miler ironman triathlon 10k 18.6 miler 5 miler 10 miler 5k 20 miler total 911 events biked and ran across the usa in 1992 3,735 miles in 45 consecutive days biked the states of connecticut rhode island massachusetts with axa world ride 95 biked from pittsburgh pa to washington dc with axa world ride 95 14 peak running per formance · vol 14 no 5

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back issues marathon training slice minutes off your marathon time marathon training putting the pieces together learning how to train for a faster marathon lactate threshold marathon workouts fall marathon training part 1 fall marathon training part 2 how to come back after a marathon preparing for the ultramarathon pek-015 pek-021 pek-031 pek-052 pek-054 pek-055 pek-075 pek-076 5k 10k half-marathon training a balanced approach to 5k training preparing to race 5k cross country how to train to race a fast 10k a simple but proven way to train for a faster mile how to boost your aerobic capacity for 5k 10k lactate threshold training for the 5k 10k developing your stamina for the 5k 10k how to perfectly peak for a great 5k or 10k how to train for a fast half-marathon 16 weeks to your best 5k 10k part 1 16 weeks to your best 5k 10k part 2 optimal training for the 800m and the mile pek-025 pek-044 pek-045 pek-047 pek-051 pek-056 pek-063 pek-064 pek-064 pek-071 pek-072 pek-076 injury prevention female athlete triad appearances are deceiving the latest on active stretching more on active stretching improve your running form part 1 improve your running form part 2 improve your running form part 3 plyometrics for distance runners are your running shoes causing your injuries how the menstrual cycle affects performance plantar fasciitis and runner s knee pek-032 pek-056 pek-061 pek-062 pek-063 pek-064 pek-066 pek-072 pek-074 pek-075 heart rate training training by heart rate using heart rate to train the 4 energy systems a simple approach to heart rate training how to use heart rate monitors to train smarter pek-022 pek-034 pek-052 pek-062 coaching using an optimal goal-setting approach pek-044 young athletes how to reach their potential pek-063 identifying strengths weaknesses pek-065 cross-training stretching techniques for maximum flexibility eight rules for better weight training the most effective cross-training for runners effort-based treadmill running weight training can improve your running specific strength training for faster running water running spinning can help you stay injury-free recovery from excessive distance training swimming and running performance pek-033 pek-036 pek-045 pek-051 pek-054 pek-055 pek-061 pek-064 pek-065 pek-066 training science finding your maximum heart rate how to raise your lactate threshold running at altitude fact fiction the basic physiology of distance running how running physiology impacts optimal training pek-011 pek-014 pek-021 pek-035 pek-041 nutrition learn how to eat for running performance vitamins and your running performance eating disorders the dieticians perspective research on the benefits of adaptagens caffeine and running performance how creatine supplements boost performance enhancing your recovery using sports drinks the science of carbo-loading how to evaluate carbo drinks and gels the 40-30-30 diet antioxidants fit not fat part 1 fit not fat part 2 sports bars gels essential water using glycerol to improve performance blood boosters pek-036 pek-043 pek-045 pek-046 pek-046 pek-047 pek-053 pek-055 pek-056 pek-061 pek-062 pek-063 pek-064 pek-065 pek-066 pek-074 pek-076 sports psychology assessing your mental fitness skills comprehensive motivational tactics relaxation concentration performance visualizing successful performances an integrated program for better mental skills mental training special guided visualization goal setting guided visualization for a marathon maximize your potential mental techniques for training and racing part 1 mental techniques for training and racing part 2 the perfect pre-race mental preparation getting into your racing mindset is your training a joy or obligation developing your self-confidence meditation will improve your running pek-022 pek-023 pek-031 pek-032 pek-033 pek-041 pek-061 pek-062 pek-063 pek-065 pek-066 pek-072 pek-073 pek-074 pek-075 pek-076 training essentials training for endurance the lydiard approach to training goal setting strategies the science of peaking rating your race times for different distances rating race performances by age sex distance can short intervals boost your vo2max the most basic law of training balance the 2nd important law of training specificity the 3rd important law of training adaptation the 4th important law of training variety training by phases the transition phase hill training pek-011 pek-012 pek-021 pek-023 pek-024 pek-043 pek-046 pek-051 pek-053 pek-065 pek-066 pek-061 pek-062 single issue price 5 get your favorite issues before they re gone forever ask about our complete set from 1992 2005 over 76 issues 15 order now call 1-858-922-6613 vol 14 no 5 email peakrunn@peakrunningperformance.com pea k running per for mance ·

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