Its hard to quantify the benefits of ice bath or immersing oneself in cold water for a period of time. Some distance runners take them constantly while others nearly never do or prefer to hot tub instead. Regardless of personal preference however, ice bath has been shown reduce swelling and tissue breakdown following long runs or intense workouts. Running long or at a high effort level pushes up that metabolic rate causing breakdown and micro-tears which we associate with post run fatigue or soreness. The idea is that the cold water constricts your blood vessels and decreases the metabolic activity in the muscles that are roaring from your recently finished run. After sitting in there a brief period you get out and as you naturally let your muscles warm over the next twenty to thirty minutes blood rushes back through and pushes out much of the byproduct of that metabolic breakdown. This reduces inflammation, reduces soreness, can help prevent injury in the long term, and promotes recovery.
There is no exact way to ice bath and many runners prefer to ice for different amounts of time, at different temperatures, or even prefer to use contrast baths. It is common for ice baths to range from 50 to 60 degrees Fahrenheit and for one to immerse for 10 to 15 minutes. I've seen guys do ice baths in the low 40s and I personally don't see an increase in benefit from going below 50. You may also be reaching a point where the cold is doing more harm than good so colder is definitely not always better. The same goes for the time, more is not always better. Spending 30 minutes in 50 degree water likely is going to be taxing and could impair recovery rather than promote it. I've also seen people who prefer to do brief periods in the cold, a brief period in the hot tub, then back to the cold. This contrast is supposed to promote the flushing described earlier. I think a few minutes back and forth offers less benefit than straight time in the cold, but again this is a personal voyage for every runner.
My ice bath process is quite simple. I only utilize this after long runs or when I am particularly sore from racing or high intensity efforts. That means I usually take the plunge once or twice a week. I'm fine with anything in the 50s for temp and I get in, making sure to put my hips under and then sit tight for 10 to 12 minutes. As much as it can hurt the first minute I figure that after two hours of running what's another few minutes of discomfort? After the time passes, I dry off and then wait thirty minutes before I shower so I can warm up a slow rate to keep things cool for a little while longer. This does the trick for me and when I fail to take an ice bath after hard efforts I can sometimes stay sore or feel fatigued for a few days. At the very least it offers a bit of recovery that makes long term training a bit more sustainable and may prevent small injuries from derailing an entire training block. If I don't have access to ice to make my own ice bath I think that simple sitting in a tub with cold water does offer some benefit. It may not be as effective but its better than nothing.
Ice bath may help you train more consistently and that is a major part to improving your running. So, try it out and see what works for you. Be safe and don't go to the extremes. Remember that everything I've written is based on my opinions and personal experiences. This is a subject that remains very vague in terms of research and I have in no way conducted any formal investigations to back what I've claimed. It is all based on information from my own trials,what I've seen the athletes around me do, and small write-ups I've seen in running publications and on the web. Be smart, be safe. I hope it helps.
Wednesday, March 21, 2012
Monday, March 5, 2012
Balancing Work and Running
It can be difficult to balance working a lot and still trying to get your mileage in. This is especially the case with work schedules that are constantly changing and do not allow for the development of a regular routine. This applies to runners of all levels and pursuing all types of goals and developmental milestones. Running offers a pillar of stability in a chaotic world and for me it is one aspect of life that I prefer to do everyday and almost always do. (I have scheduled day's off for recovery reasons.....) There is nothing worse than feeling as if a job is taking away the things you love in the sense of you are too tired or simply do not have the time to pursue what you want. This blog should offer some tips on how to cope and how to balance work and running so that you don't have to sacrifice too much of one.
PLAN: Especially with a constantly changing week by week work schedule you need to get in the habit of planning out your running schedule. This will allow you achieve the mileage you want for that week based on your crazy schedule on the job. This even applies to racing as you will need to request off well in advance and plan to taper as your schedule allows. You may have to alter your training around work, but with proper planning you can still get your mileage in. For instance, if I work 8 to 5 during the week I often have evening requirements with school that don't allow for running. So I run in the morning, usually for an hour, then run immediately after I get off at 5 for another thirty minutes or so. This gives me about 11 miles on the day and despite working and other activities my weekly mileage goal has not taken a hit. Some people even prefer to do a few miles on their lunch hour, but I'm usually starving by this point. This leads into tip number 2.....
DOUBLE: Double when necessary. Sometimes it is unrealistic to do a long run in the early morning before work, so break it up. Fifteen extra minutes to eat, get ready, or sleep in the morning may be more valuable than two extra miles so I suggest going a bit shorter and then heading back out in the afternoon or evening for few more miles.
CROSS TRAIN: You don't always have to run either. Supplementing cross training like aqua jogging or elliptical can help you maintain a high activity level and endurance base while offering your body a bit more recovery.
MAKE DAYS OFF COUNT: Put in your long runs on days when you have the time to do so. Getting in your weekly long effort of 20% of your total volume is important and really helps build your strength. Don't sacrifice it. Days off are also great days to plan for workouts and may even give you an extra opportunity for an easy double. The most important part of the day off though may be the mental aspect it offers. Enjoy it, this is your chance to not feel rushed and be sure to use that as a refresher. It may also be valuable to take a day off of work as a day off from running if you are very worn down. Take a double whammy to boost recovery.
LISTEN TO YOUR BODY: You're going to get tired, so go easy. Don't expect to be firing on all cylinders and when you have a crappy day just go slower and cut it short if necessary. As the work week presses on my morning runs get a bit slower as a lack of sleep and recovery catches up to me. It is important to remember that getting out the door and doing something is the key, it is not necessarily the pace that is most pivotal. You may also get worn down to where a day or two off becomes vital. Take the days. A few days down is less of a sacrifice than weeks down due to injury, illness, or over-training.
SLEEP: Make a concerted effort to get to bed at nearly the same time every night if possible and shoot for the coveted seven to eight hours. If you can stay consistent in your sleep recovery will be less of an issue and this balancing act will be less taxing over time.
WATER BOTTLE: Take a water bottle to work and be sure to use that thing like crazy. Staying hydrated fosters recovery and recovery is the name of the game with our busy schedules.
Klean Kanteen (Google Affiliate Ad)
MAKE IT WORK AT WORK: Stretch when you get to work if possible. Pack recovery drinks and snack bars to enjoy on the job or on break to facilitate... you guessed it.... recovery. If you're planning a workout after work try to stay off your feet and if need be bring your running gear to work so you can change and go straight for it.
Hopefully these suggestions help you out, they sure help me. The most important tip however is to stay focused and just keep on it. It will pay off in the long run and you love it right?
PLAN: Especially with a constantly changing week by week work schedule you need to get in the habit of planning out your running schedule. This will allow you achieve the mileage you want for that week based on your crazy schedule on the job. This even applies to racing as you will need to request off well in advance and plan to taper as your schedule allows. You may have to alter your training around work, but with proper planning you can still get your mileage in. For instance, if I work 8 to 5 during the week I often have evening requirements with school that don't allow for running. So I run in the morning, usually for an hour, then run immediately after I get off at 5 for another thirty minutes or so. This gives me about 11 miles on the day and despite working and other activities my weekly mileage goal has not taken a hit. Some people even prefer to do a few miles on their lunch hour, but I'm usually starving by this point. This leads into tip number 2.....
DOUBLE: Double when necessary. Sometimes it is unrealistic to do a long run in the early morning before work, so break it up. Fifteen extra minutes to eat, get ready, or sleep in the morning may be more valuable than two extra miles so I suggest going a bit shorter and then heading back out in the afternoon or evening for few more miles.
CROSS TRAIN: You don't always have to run either. Supplementing cross training like aqua jogging or elliptical can help you maintain a high activity level and endurance base while offering your body a bit more recovery.
MAKE DAYS OFF COUNT: Put in your long runs on days when you have the time to do so. Getting in your weekly long effort of 20% of your total volume is important and really helps build your strength. Don't sacrifice it. Days off are also great days to plan for workouts and may even give you an extra opportunity for an easy double. The most important part of the day off though may be the mental aspect it offers. Enjoy it, this is your chance to not feel rushed and be sure to use that as a refresher. It may also be valuable to take a day off of work as a day off from running if you are very worn down. Take a double whammy to boost recovery.
LISTEN TO YOUR BODY: You're going to get tired, so go easy. Don't expect to be firing on all cylinders and when you have a crappy day just go slower and cut it short if necessary. As the work week presses on my morning runs get a bit slower as a lack of sleep and recovery catches up to me. It is important to remember that getting out the door and doing something is the key, it is not necessarily the pace that is most pivotal. You may also get worn down to where a day or two off becomes vital. Take the days. A few days down is less of a sacrifice than weeks down due to injury, illness, or over-training.
SLEEP: Make a concerted effort to get to bed at nearly the same time every night if possible and shoot for the coveted seven to eight hours. If you can stay consistent in your sleep recovery will be less of an issue and this balancing act will be less taxing over time.
WATER BOTTLE: Take a water bottle to work and be sure to use that thing like crazy. Staying hydrated fosters recovery and recovery is the name of the game with our busy schedules.
Klean Kanteen (Google Affiliate Ad)
MAKE IT WORK AT WORK: Stretch when you get to work if possible. Pack recovery drinks and snack bars to enjoy on the job or on break to facilitate... you guessed it.... recovery. If you're planning a workout after work try to stay off your feet and if need be bring your running gear to work so you can change and go straight for it.
Hopefully these suggestions help you out, they sure help me. The most important tip however is to stay focused and just keep on it. It will pay off in the long run and you love it right?
Friday, March 2, 2012
A Brief Chat With Derek Rubis
Derek Rubis from Waukesha, Wisconsin is arguably cross country and track’s biggest fan. Most well known for his face in the hole renditions of elite runners and those associated with them, this “Rubisizing” has become a sign of success in the sport. Note: The first person “Rubisized” was Ryan Fenton of Flotrack. Derek has shown an uncanny ability to develop relationships via social networking and due to his active involvement on Twitter and Facebook he can now call many elite level runners friends he may have otherwise never have come to know. His genuine love for the sport is evident in his passionate following of results and the sheer amount of time he devotes to running and volunteer coaching at Carroll University in Waukesha, Wisconsin. Derek and I have been communicating since this past summer via these social networking sites and I was curious how “The Hub of Distance Running” himself would go about building the sport’s following. Derek and I exchanged a few messages via Facebook and here is a brief synopsis about his background and his ideas.
Derek has been running since his 6th grade year of school, totaling 18 years. Although his first race did not go as well as he would have hoped, the roots for his love of distance running had been planted. He described an early draw as the fact that not many people can run distance and the enjoyment he felt and still feels from long runs. In high school cross country Derek raced against the former Olympian and Stanford graduate Gabe Jennings. He continued his running at Carroll University and does so today by competing for the Greater Milwaukee Track Club. He currently runs 75-80 miles per week and says he hopes to find work as a collegiate assistant coach in the near future. Derek is actively in attendance at many major and local competitions and describes Landon Peacock’s late charge past Andy Bayer in the 2010 Big Ten Cross Country as the most exciting race he’s seen. Derek was also at the 2011 NCAA Division 1 Cross Country Championships where he was able to cheer on many of his favorite athletes including Diego Estrada of NAU, Colby Lowe and Tom Farrell of Oklahoma State, Chris Derrick of Stanford, and the members of his favorite team hailing from the University of Wisconsin. At the national meet Derek was even featured on both Flotrack and Runnerspace as one of running’s biggest fans. Derek is currently the focal point of a Facebook group, “Let's Send Derek Rubis to the Olympic Trials” in which members of the running community are raising money to, you guessed it, send Rubis to Eugene. Derek said he hopes attend the trials as he’s never been and would like to support his favorite pro athletes in Chris Solinsky, Matt Tegenkamp, Billy Nelson, and star decathlete Trey Hardee. Derek describes these athletes as an inspiration to get out the door and pursue becoming a better athlete and a better person. The total raised as of this writing is at $930.
I asked Derek about his views on building the sport’s following and how both current fans and elite athletes could contribute. Derek suggested that promoting is everyone’s responsibility. This falls on both athletes and fans alike as Derek is quoted as saying, “Promote Like Hell.” If this approach is taken and everyone involved begins simply spreading the word about local and national events and increase in exposure is likely to increase fan base. Derek suggests that promotion go beyond simply telling people about the events and meet coordinators going to extra mile to increase media coverage by contacting local news agencies. Fans could push this too by contacting themselves and asking for more involved or better coverage of running related events. Derek suggested that for elite athletes to help more need to take a strong stance as Nick Symmonds has done by aggressively pursuing changes in USATF policy and speaking out to build for the future. Note: Check out Nick’s Facebook Group, ““I’m tired of USATF and IAAF cripping our sport.” As for televised events, Derek stressed that partial coverage of a race does not do it justice and that showing more, highly competitive races may bolster casual interest from the community. I would agree, building the drama of a race is a great way to capture interest and suck people in. What is better than two hometown heroes competing head to head for a championship? Things people can relate to like location and upbringing can help people relate to distance running and increase their interest. That is what I see as the major problem, for many people this running thing is too foreign and hard to relate to. By increasing exposure through increased promotion as Derek suggested this may make running more relatable to the average American. This a good starting point, I am interested to see how things unfold in the future. I will be doing my best to promote like hell, will you?
A big thanks to Derek Rubis for his time and sharing of personal information. Be sure to follow him on Twitter @drubisunirun and check out the Facebook groups mentioned above.
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