Personal Trainers

OK, here goes. I am sure to offend someone, but hey, it's a discussion. Lets talk Personal Trainers. I am NOT talking about coaches, but rather the newer crop of fitness folks who charge hourly rates at gyms. I am NOT against them, but rather think that they have a place, perhaps more limited than their best interest would accept, and on that, we can differ. Also, I think that they are better suited for our burgeoning calorically enhanced population who would otherwise sit on the couch, watch TV and search for stale twinkies on ebay. ( I have a weakness for Hostess cupcakes). I go deeper in trouble. For endurance athletes, especially runners, my main concern is the ballistic and dynamic activities they might inflict on athletes who don't particularly benefit from the risk reward ratio of such riskier behavior. 
Weight lifting and biking are probably the two best core activities for a large swath of the population; runners, endurance runners, should engage in these both, but probably should avoid a lot of other "fitness" activities to avoid injuries. I am NOT against crosstraining! 

On the top of ol' Eddie's hit list is the nemesis of knees and hamstrings, the popper of achilles tendons and twitcher of the soleus, the creator of out of balance injuries....SQUATS. Oye vey, here comes the mail.......and if you are not an endurance athlete, many of the following comments may not apply.


As you may have previously read, my feeling is that  for the most part, personal trainers will unwittingly injure endurance running athletes for the following reasons:
1. Personal trainers are usually younger than you and have no idea about older bodies
2. Personal trainers get paid hourly to show physical results. This means helping some lose weight, and definitely showing "bulk" on their students.
3. Personal trainers also measure your progress on your ability to move larger weights, and or higher reps.
4. Personal trainers can't get paid by standing by you while you go aerobic, nor can they be with all their clients for all client aerobic workouts. 6 clients x 10 miles=60 miles a day? I don't think so. As a result, they are "gym" oriented, where they can sometimes rightfully justify some of the high rates they can charge folks that are not self starters. Nor will "aerobic" training athletes pay a personal trainer $75 bucks an hour to watch them run 8 miles. ( That's at least $100 PER RUN)
5. Personal trainers want to "annuitize" their income stream, ie., have you workout regularly under their auspices, to get paid, regardless of your training cycle, physical condition or overall schedule.
6. Most trainers I have seen, stress weights, squats, jumps, etc. etc. . The things you may not want to do on your own, and DOWNPLAY supervised aerobic activity. I wonder why......
7. Certification is mostly mail order and tests.
8. In a competitive market place, PT's are most likely to promote the newest short term fad stuff, that usually does NOT engender your long term behavior changes towards a more aerobic based lifestyle.
Right now, the popular Cross Fit and P90X like programs are the workouts du jour. Not only are these programs big on squats, I doubt most of us will be holding these programs very long, especially into old age.

9. There is increasing data coming out that shows weight lifting alone is actually unhealthy, as it promotes thicker arterial walls. Let's look to Jack LaLanne. He lifted every day, but followed it with large amounts of aerobic workouts. It's also what I recommend.
10. Personal trainers can't figure out how to get large hourly rates while running, biking, hiking, spinning, swimming, etc. with you. THESE are activities that you are more likely to do over time, and also stress the heart continuously for long periods of time or using interval training... very healthful. You may want to buff out with "muscle confusion", but your heart loves it even better when you spend most of your time going aerobic.
11. Most personal trainers have older clients (> 30 years old) doing squats. Some times lots of them. Don't get me started, just remember I told you so, so I don't have to say so when I see you hobbling!
12. Personal trainers charge a lot of money on an hourly basis, don't necessarily get you to higher end aerobic level of fitness, and almost never train you for activities that you can do the rest of your life. I support these folks for target goals, but endlessly using them is like dealing with a chiropractor or psychiatrist who may be more interested in annuitizing their income stream rather than treating a specific behavioral, psychological or physical issue. I am transactional in my approach, not dependency driven. Just my opinion. Why not just find a group of folks with your common goals and start exercising together? Trainers are great for target goals, but why not wean yourself away towards taking responsibility for your own destiny? I prefer PT's who'd rather TUNE UP your program once in a while.
13. Injuries are a part of an athletic life. Why increase risk just to add muscle mass indiscriminately? 

As usual, feel free to ask away with any questions, and thanks for visiting. Have a great workout today.

ek

Running After a Partial Knee Replacement PKR

Besides my previous blog about running after a knee replacement, here is some additional encouraging information I came across regarding activities and running after a partial knee replacement.

http://www.arthritistoday.org/news/knee-arthroplasty-replacement-sports047.php

 Please note at the end of page two, the comments about squats. Those who know me or follow my blog already are familiar with my thoughts on squats. Do NOT do them!  See my previous blogs on training and squats, and my next blog on personal trainers.

PKR Partial Knee Replacement Conformis Knee

Hi everyone,
I am taking a break from my normal blogging on running to update you on my status of my knee replacement. My hope is that those folks who have gone bone on bone may wish to explore more than one option in living with a worn out knee part.

Not being a medical doctor, keniseoligist, orthopedic surgeon, or other medical professional, I only wish to convey my experiences from a patient centric viewpoint.

After years of sports use including basketball, skiing, riding, mountain climbing and so on, at age 46 my knee dislocated while playing hoops. Although the knee became compromised, and I was told not run, I used strength training, cross training, braces and guile to coax an additional 40 marathons out of my knee, mostly Boston qualifiers. Never the less, my knee continued to deteriorate and finally, at 58, my meniscus on my left medial (inside) knee was gone. I was bone on bone, unable to run, and at times, even walk. Prior to the loss of meniscus material, there are a variety of treatments increasing available. However, once gone, options narrow. There's plenty of articles on the net to educate and discuss amelioration.

1. The knee is mostly three parts: knee cap, and medial (inside) and lateral (outside) joints.
2. Most common is either part of the 'figure 8' like meniscus wearing out, whereby the cushioning qualities of the meniscus no longer exist; the joint goes bone on bone, no lubrication, only pain.

If you go to Midas, you're going to get a muffler!

3. Doctors usually offer the following choices to bone on bone:
    a. Bike, wear a brace and live with the pain, stop doing all the activities that put big grins on your face.
    b. Or get a full knee replacement. Basically, this is a knee amputation, and a double rodded joint replacement is added. Mobility is limited by the new appliance.

If you go to many doctors that have been doing this procedure, for advice, it's highly possible you are getting a knee replacement. I was trying to avoid a full knee replacement.

4. My attending physician, luckily, was chosen by me since he has a deep history as a record setting, and still functioning athlete. Dr. Eric Heiden treated me as an athlete, and was consultative, and did not act like a technician trying to book his calendar. Over a 9 month period, he worked diligently and personally with me to try and solve my pain, and offered alternatives. Unparalleled support by a doctor of his stature and ability in these capitated times. But none worked in helping me achieve a satisfactory result. Understanding my resolve, he offered a solution he personally did not provide, but his associate, Dr. Phil Davidson, could. Explaining the pros and cons, Dr. Heiden noted that a partial knee replacement might be worth the try, and if it failed, I could still avail myself to the full replacement as a backup.
 www.heidendavidsonortho.com
tell them Fasteddie sent you!

5. A partial knee replacement is not nearly as invasive. Rather, it is a resurfacing technique, and a smaller shelf is cut into bone to accommodate the three needed pieces.
http://www.conformis.com/Patients/About-Knee-Replacement-Surgery

6. On June 2, 2010, Dr. Phil Davidson installed a Conformis  partial knee replacement, up in Park City UT. I was walking stairs very gingerly, within a day or so.

My observations:

It is now the end of November, 2012. I successfully completed the Triple Trail Challenge in Park City (Steeplechase, Half, and Full Mid Mountain Marathon) almost within 3 months of the procedure.
(I don't think this is normal recovery protocol  :>)) I added two more since.
To date, I have now successfully completed 5 marathons, and reached my Boston Qualifier target goal at St. George this last October of 2012. 28 months.

My own experience with Physical Therapists is they have not handled many partial knee recoveries. As a result, after a few weeks of PT, I ended up with my own recovery program, rehabbing myself.

My primary issue was that the PT folks did not seem to understand that I was not recovering as fast after PKR as FKR patients. But let me explain. FKR is an amputation, then adding a new appliance. Days after surgery these FKR folks have tremendous mobility as the joint is now mechanical. Of my 3 knee parts after PKR, my left medial was new, but my left lateral knee joint was still stage 3 arthritic, and my kneecap was still stage 2. Only my medial joint had been replaced, so I was far from new.

My guess is that over time data will confirm that partial knee replacements take longer to rehabilitate.
However, the benefits may be more overall mobility and.... YOU CAN RUN! The doc is really resurfacing a small single joint.
Add to that that a full knee replacement is still then available if the partial knee fails, and I think it's worthy of consideration.

Please note that not only was I methodical in rehab on recovery, I was also diligent in not over stressing the knee joint and attendant muscle groups in recovery. ( I walked most of the events immediately after surgery).

At 8 months, I could barely run 8 miles, and very slowly. My plan was to go slowly for a year, and just get back to a normal gait, my second year was to develop a modicum of speed. Muscle atrophy was a long time in making. First year pain during workouts abated only very, very slowly. The first 6 months were very painful. I did not consider myself a "runner" again for about a year and a half.

I did not attain speed workout status until about 20 months! But I always kept Dr. Davidson's admonitions in mind that a PKR has small parts, and I did not want the pieces to separate from bone and resurfaced joints. So I went easy, and it paid BIG dividends from months 20-26. Just my experience, and, if you read this blog, in concert with my philosophy that slow and steady is better than fast and injured. All comes to he who waits.

So the recovery period is longer, but my knee is functioning at a very high level. Feel free to comment or ask away with any questions!
Best wishes...... Fasteddie.

Weight Training for LD Runners

Hi all,
I am sending this out FYI only. By no means the only way to weight train, it does include what I consider core workouts and, if you notice, no deadly squats or lunges. Not that you can't do them, it's just that I feel there are lower risk ways to target these areas, especially for runners who don't seem to tolerate the additional load requirements. Remember too, quad and ham injuries are notoriously difficult and long, possibly permanent, recovering injuries. So don't get injured in these areas in the first place. Squats and lunges may be very appropriate for training in some sports, say sprinting, downhill ski racing, etc., but my experience and 20 year observations are they are detrimental for long distance running considering the higher risk. That's why I state that personal trainers are usually trying to injure runners. They don't understand LD runners, and they are typically a lot younger, suffering great hubris. But please don't have your trainer call me to argue, thank you.

By no way a complete package, this workout seems to work well with runners, have a low injury rate, and tolerates speed workouts without risking higher injury rates. I cannot argue that this or that workout will make you stronger. Rather, the discussion would be can you accommodate other routines AND still be ready to do speed/tempo/long running with low injury rates. or go play tennis, cc ski, or??  Feel free to adjust the spreadsheet as you see fit, and incorporate it into an overall program. Be forewarned however, lifting regularly makes you feel better!!! ( and burns up to 13% more calories at rest).

Additionally, I believe most if not all athletes over 30 yrs. old should incorporate weight training( u r losing 1-2% muscle mass a year) and riding as core activities, because from these two, all other exercises can emanate. So I do not argue that for instance, cross country skiing is a great great alternative, just that it's harder to do 12 months a year, for example. So it's a great substitute or cross train.
 And data supports RIDING for runners overall fitness, and RIDING for recovery from marathons, and RIDING as a substitute for speedwork, and RIDING engenders heel circling for better form.
Out of saddle riding HIIT (high intensity interval training) intervals, based on studies, seems to be the single best exercise to leverage the bike for runners and other athletes requiring speed and aerobic capacity.

Feel free to ask away if any questions, or just ignore. I have been on this workout program for about 30 years with variations, using periodization and tapering, of course.

If you want this in an excel spreadsheet, just ask!  Happy Running!

 

Exercise Type	INTERVALS	REPS	WEIGHT	Notes
CORE
Bench Press	1				Comments
Leg Extensions	1
Bench Press	1
Knee Curls	1
Bench Press	1
Body Pikes	1
Seated Leg Press	3
Leg Curls	2 or 3
Leg Extensions	2 or 3
Toe Raises Straight	1
Toe Raises In	1
Toe Raises Out	1
Body Crunches	2
Body Extensions	2
Spin Warmdown	20-30 mins.
SECONDARY #1
Lat Pulldowns Front	2
Lat Pulldowns Rear	2
Lat Pulldowns Chinups	2
Dumbbell Curl/Press Taps	2
Crunch Machine	2
Tricep Pulldowns	2
Straight Arm Pulldowns	2
Deadlift to Hip	2
Rowing Full	2
Rowing Stiff	2
SECONDARY #2
DIPS	3
Spread Pullups	1
Pullups	1
Spread Chinups	1
Chinups	1
Bar Sternum Pullups	1
Bar Press Front	2
Ba rPress Rear	2
Unweighted Sits	2
Cable Work	various
At Home Any Time
Pushups	2			before every shower
Donkey Kicks	2
sit ups/crunches	2
standing sits/leg kick outs	2
Arm Extensions w/ weight	2
Standing leg swings front / rear	2
Stretching
add your personal….
Notes:
	1. Inititailly, these should be done in order. Later, mix them up, but try to do CORE category first
	2. Intersperse Bench Press with other listed bench exercises using bench as noted
	3. Try to do CORE at least 2-3 times a week, on non running days ,if possible
	4. add SECONDARY workouts AFTER completing CORE
	5. NEVER EVER do Lunges or Squats unless you like to hear me say "I told you so".
	6. When in doubt, lower weights, higher reps. You are a RUNNER, not weight lifter
	7. Thank others for their advice, then do YOUR workout.
	8. Proper form always. 6 count…Contraction 1,2, Retraction 3,4,5,6. No swinging of weights.

The Schedule and its components 11 of 12 Use Your Brain series

As I sit here, legs up after another wonderful weekend on a Sunday night, I am reflecting on how much fun I just had running desert trails with old and new friends. Everyone should be so lucky. But now it's time to talk business.
For those of you looking for a written schedule specific to your goals and abilities, I will not provide one. But, I can help you craft your own schedule, and isn't that way mo betta? Besides, if you learn, you can help someone else someday. Never the less, I always remain available for questions and comments, so ask away.

Write your schedule:

1. Get a blank monthly calendar, and make copies if you have to. I like the 8x11 size format. 
2. Most of us work, even still, the following is the best schedule for most of us: Tuesday night speed, Thursday night tempo, Saturday morning long run
3. Other days cross train with weight lifting, biking, or even easy runs.
4. Periodization, periodization, periodization. 1st week load normal, 2nd week increase load, 3rd week increase load even more, 4th week back off to about 65% of week three, then start all over again at slightly higher levels. Forever or until recovery from your targeted race.
5. Use periodization for your cross training activities too, keep them on different schedules than the running periodization schedule.
6. Look at your goal race date. Read my blogs on taper, then work BACKWARDS from that date to today's date and write it up!
7. Remember to increase loads slowly. Load increases can be miles, intensity or both. But remember, 1,2 3 weeks then back off a bit. OC's can't do this. They can't believe that rest makes them faster. Poor OC's. they plateau then slowly deteriorate.
8. Tuesday night speed recommendations are odd weeks a mix of 400's and mile repeats, even weeks laddered 800's. So week 2, 6x800, week 4 8x800, week 6 10x800, week 8 8x800 and so on. Remember, the 800's are TOUGH workouts so don't mix 10x800 in same week as longer runs. Beginners start with 3 or 4 800's and slowly work up to the 6/8/10 schedule.
9. Thursday Tempos... start with 2x2miles, but move up to 2x5k as soon as possible. Then get faster, and negative splits.  3 minutes recovery in between. Both Tues and Thurs workouts have mile wu/mile wd.
10. Saturday long runs add 1-2 miles every other week, subtract same miles in between. 8/6/9/7/10/8/11 and so on. Also, sub in 1or 2 long run a month with a bike ride if desired. You'll feel better and be just as tough.
11. ALL workouts, speed, tempos and long runs from now on are by NEGATIVE SPLITS.
12. DON'T make up missed workouts. When really tired, just skip a workout, or immediately go into the 4th week of periodization, then start all over again.
13. HIIT High Intensity Interval Training, which this schedule employs, is the best way to get faster with less miles. But it requires CONSISTENCY!!! Back in the day, I was holding it for 48 weeks a year. It's not that bad IF you use PERIODIZATION, since every 4th week is easy recovery workouts, and weeks 1 and 2 are not THAT bad. The tough one is the 3rd week, but you'll be ready, and happy knowing the following week gets easier by a lot.

Good Luck, and feel free to ask away if needed. :>)

Body Fuel 10 of 12 Use your Brain

There's sooo much written on this subject, so I will try and be brief, and tell you what works for me. Remember, let science, not dogma, be your guide. If you have additional fact based information from neutral parties, please feel free to share it. But spare us all the quick fix magic and corporate sponsored quack wonder drugs. Like really, Red Bull, Monster???? Puhleeeze.....Try a balanced diet with fruit, protein and pasta....( and even pizza dripping with olive oil)

1. Basically, the physiologists tell us we have about 2200 calories of stored glycogen calories at full taper. Runners burn 80 to 120 calories per mile running. A marathon is 26.2 miles. DO THE MATH......Glycogen stores alone are not enough, no matter how mentally tough you are. You will need upwards of 3-4000 calories just to RUN, adjusted for effort, weather conditions, and myriad other variables.
2. The higher the intensity, the more straight glycogen is burned. The lower the intensity, the more fat is mixed with glycogen for fuel. So learn to pace properly whereby you burn glycogen AND fat simultaneously. This "pushes out" the limits of the 2200 calories of stored glycogen, thereby extending the "wall" or "bonk" that inevitably stalks all endurance athletes running maximal efforts at around the 2-3 hour marks.
3. When you run out of glycogen, your body is unable to burn fat. With no glycogen, your body can't burn fat. Your body bonks, and you switch to eating protein; and you are miserable. Basically, when you go out too fast, don't run a negative split, and don't fuel properly, you eat muscle. Not good. Not good racing, not good in training. Older runners who follow outdated running programs, lose, instead of gain, muscle mass. Bad news.     Most folks run and train this incorrect way. Stop it!
4. Not only do you eat muscle mass if you run out of glycogen, you prolong greatly the recovery period after endurance efforts like marathons or long runs. Another reason to FUEL UP on the backside of training runs, regardless of how you "feel".
5. Basically, if you are out over 1 1/2 hours on a training run, or 2 hours in a race, you need to address glycogen stores for either current and/or recovery conditions.
6. Experienced runners can ingest upwards or beyond 1000 calories under race conditions, between goos, blocks, sharks, gatorade, fav natural food, etc.( I love my dried sugared mangos in a plastic ziplocked baggie stowed away in my shorts) thereby allowing a faster pace, as they can delay the glycogen bonk that occurs around 20 miles. (get a calculator out at re read #1 above). See previous blogs on what when and how to ingest, otherwise ask questions in comment section. Remember, if you run a negative split, you can start eating VERY early, while your stomach can handle it, and thereby delay the glycogen bonk until very late or even to the finish line. If you run a positive split, not only do you shut your stomach down earlier, you exceed lactate thresholds earlier, you run out of glycogen earlier, and the back half of the race is a miserable lactic acid induced, muscle eating disaster.
7. Consider eating better in training, constantly testing race fuel strategies. and also thinking ahead to tomorrow's fuel needs, while on the back side of today's longer workouts. Preserve more glycogen right now, feel better now, and recover faster for tomorrow.
8. I will cover pre race loading and general diets in other blogs, so stay posted!