Category Archives: Running

Knee Maintenance for Runners

Every fall when I decide it’s time to ramp up mileage I hit a point where my knees require more attention. In addition to following some of Dr. Kelly Starrett’s preventative advice from his encyclopedic Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance with voodoo bands and other self torture devices, these two circuits using bodyweight, a mini band, and two 35 pound dumbbells have really helped keep my knees in check. Perform them once or twice a week. I usually do three sets with a rest between each circuit.

Circuit 1

Bodyweight squats (as many as possible or if pressed for time around 50)

Dumbell deadlifts (amap or if pressed for time around 25)

Glute clamshells (amap)

Rest and repeat circuit 2 more times

Circuit 2

Bulgarian split squat (20-25 per leg) or single leg squats on a decline stool (amap)

Single leg glute bridges (amap)

Lateral walk/squat with mini-bands (20-30 steps)

Rest and repeat circuit 2 more times

Keep those knees healthy!

 

 

Pre 50M#1 Part 2

50M Training Plan – American River 50M 2015

Below is the blueprint of the training program I plan to follow to build up to my first 50 miler. It’s a hybrid from many available sources out there. Hal Koerner’s Field Guide to Ultrarunning, Bryon Powell’s Relentless Forward Motion, and online sources like www.trailrunevents.com, www.outsideonline.com, www.fellrnr.com, and others, all have had some influence on how I structured this training plan.

First and foremost, it is a flexible blueprint. Mondays and Tuesdays are interchangeable, there are road and trail specific training runs, weeks where I cycle down to recover, some back-to-back long runs (26+10, 28+10, etc.) and a staggered but relentless climb to a 50K a few weeks before the race. I plan to crosstrain (mainly bike) a bit as I wrestle with knee issues, do some full body circuit strength training on hard days with an emphasis on the weaker parts of my legs, and incorporate long hikes with a weighted vest to help train for that inevitable component of most ultras.

H=hard, E=easy, h=hills, s=speed, t=trail

Week Date H/E Mon Tue Wed Thu Fri Sat Sun Total
1 11/17 H 0 6 4h 6 4 0 14 38
2 11/25 H 0 6 4h 6 4 0 16t 40
3 12/1 E 0 4 5h 4 4 0 8 25
4 12/8 H 0 8 5h 6 4 0 18t 41
5 12/15 H 0 10 6h 6 6 0 20 48
6 12/22 E 0 6 4s 4 4 0 10 28
7 12/29 H 0 10 4h 6 6 0 20t 46
8 1/5 H 0 10 6s 8 6 0 22 52
9 1/12 E 0 6 4h 4 6 0 14 34
10 1/19 H 10 0 4s + 2 8 6 0 22t 52
11 1/26 H 10 0 6h 8 6 0 24 54
12 2/2 E 0 8 4s + 2 6 6 0 16 42
13 2/9 H 10 0 4h 10 6 0 26t 56
14 2/16 H 10 0 6s + 2 10 6 0 28 62
15 2/23 E 0 8 4h 8 6 0 16t 42
16 3/2 H 0 12 6s + 2 12 6 0 32t 70
17 3/9 H 0 12 6 12 6 0 24t 60
18 3/16 E 0 8 4 8 6 0 16 42
19 3/23 E 0 0 4 0 6 0 10 20
20 3/30 Race! 0 3 0 3 0 50 rest! 56
Mon Tue Wed Thu Fri Sat Sun
Light bike or OFF Easy

core

-alternate speed/hills

400 (4-10)

1600 (2-4)

-strength workout

Easy

core

Walk/Hike w/35lbs.vest

and/or bike

OFF LONG

-strength circuit