Training Update – 10/23/13

Snow has been in our forecast over the last week or so however we have been lucky enough to not see anything on the ground yet.  For many people in my area of the country we find extra excuses this time of the year to put off training with the thought that we’ll continue it when spring comes.  If you’ve ever visited the Midwest in the spring, you’d know that spring can come any time between March and June depending on the year.  With my race plans for 2014 beginning to take shape, I’m making the committment to staying in great shape throughout the winter to ensure I’m fully ready when I find the starting line for the first time in 2014.

I have still not developed much of a training plan for the “off-season” months other than I’m going to do long runs of 10 miles, 12 miles, 14 miles, 16 miles and then start back over at 10 again.  My current training has had me running 5.25 Monday, Wednesday, and Friday, then lifting on Tuesday and Thursday, and getting my long run on either Saturday or Sunday (weather pending) and the other day being my rest day.  So far I’m pleased with where it has taken me, however I do not like mundane plans and am looking to change it up.  Before I write on here again, I plan to map out the next few months knowing it may change due to different circumstances but having it written down.  My current lifting routine for the next three weeks is as follows:

Day 1:
Superset 1: Barbell Lunges (8 reps), Dumbbell Flys (8 reps), Bicycle Crunches (30 reps)Superset 2: Slide Board Leg Curls (8 reps), Single Arm Bent Over Rows (8 reps), Toe Touches (30 reps)
Superset 3: Alternating Hammer Curls (10 reps), Overhead Triceps Extensions (10 reps), Supermen (20 reps)

Day 2:Superset 1: Squats (8 reps), Alternating Extension Bench Press (8 reps), Diagonal Crunches (30 reps)
Superset 2: Single Leg Press Machine (8 reps), Seated Rows (8 reps), Leg Raises (25 reps)
Superset 3: Dumbbell Pullovers (10 reps), Front Raises (15 reps), Scissor Kicks (30 reps)

Time to put my head down and figure out this training plan for the off-season.  Please feel free to share your thoughts and suggestions on what you would suggest.  Either way I feel like by continuing my weekly mileage I will be in a much better spot come time for the marathon training to ramp up.  Until next time…Happy Running!

gym icon


Nuun Hydration Review

Although running is an individual sport (except for a few relays in track and the team aspect in cross country) there is nothing simple about it.  Some could argue that the 100 meter dash is so short, you just line up run for about 9-13 seconds depending how fast you are and you’re done.  However for anyone who looks to continually better their personal record or chase the world record, if you are Usain Bolt, you realize that more goes into achieving that PR other than just lining up at the start line.  It takes practice, dedication and a few lessons learned along the way.

During my recent Sioux Falls Marathon I was thrilled for race day.  My training had gone very well with no injury downtime and I was ready to give my best shot at qualifying for the Boston Marathon.  You can read my full report here, but in short my nutrition failed me. Actually I failed my nutrition.  In my training runs leading up to the marathon I ran my long runs with none to little water, sports drink, or food during them.  I had felt good during each of them and still struggle to not be uneasy about carrying extra things.  I had planned to the aid stations as my water/sports drink fueling spots and had planned to have my wife at designated miles with an array of fueling options.  When I went to take food from her around mile 8/9, my stomach rejected it.  I have now had the opportunity to hone my nutritional strategy and realize that it was most likely the sugary sports drink my stomach didn’t like, so I’ve been on a quest.

I needed something with electrolytes, a little bit of sodium, but no sugars or high fructose corn syrup.  My stomach isn’t too fussy, however when I’m hard at it during a race I’ve learned it doesn’t like sugars.  Luckily through a few friend’s posts on Twitter, I came across Nuun Hydration. Lucky for me we carry these at the company I work at (Swanson Health Products) so I placed an employee order for the Tri-Berry flavor.  The directions for them are simple, add one tablet to 16 oz of water, wait two minutes and like magic before your eyes you have an electrolyte enhanced drink.  My first step was to drink one during an afternoon of work and make sure it didn’t cause any unpleasant situations when my body was not working out.  From the first sip, it reminded me of sugary sports drink but without the super sugary flavor and more thirst quenching.  It has a very enjoyable flavor so it doesn’t come off as bad water, but definitely not as sugary tasting as pop or soda.  Of course there was no problems and so I took it on the road with me.  Through about a dozen trials now during my training I have not had any stomach issues to speak of.

If you are struggling with sports drinks during your workouts I encourage you to give Nuun a try.  Of course I’d suggest you get it at Swanson and you can get a $5 coupon by signing up here, but more importantly as a fellow runner I hope you try it in an effort to get better to achieve that lesson learned that’ll take your running to the next level.  As new runners often tell me, the running community wants each and everyone to get better.  We compete against ourselves with the encourage of others all around us.  Thanks for taking time to read this and I hope it helps you.

Electrolyte Enhanced Drink Tablets Tri-Berry