First of all, I started running again in June, 6 days a week.Carefully of course. I also worked on strengthening some of those weak muscles involved, such as adductors and hamstrings ( through lateral kettle bell lunges and kettle bell swings). I also worked on trying to fix my structural imbalances. For example,my left hip is slightly higher than my right, thus causing movement compensation. Also I have almost flat feet. Fortunately, my friend and body corrective specialist, Ari Globerman, has shown me exercises to try to correct these. I also try to use a foam roller once a week to massage out the knots in my muscles.
While one of my goals in June was to enter the race, it wasn't until about late Sept. or early Oct. that I actually committed to it, registering in Oct. It should be noted I had been running on the beach at least once a week. Usually 2 miles ( 1 mile one direction, then after a rest 1 mile back to the starting point). But after committing to it, I started going to the beach at least 3 or more times a week in the beginning. Then, this last month leading up to the race I went all 6 days a week. Remember, you want to train for specific events just like you're going to compete , especially those that tend to be more difficult ( a beach run, open water swimming,etc). Now this doesn't mean I ran 3.1 miles non stop every day. On the contrary, remember, like I've said in earlier posts, your central nervous system will shut down and you'll slow down if all you do is the same distance run at the same pace every day. I definitely mixed it up, sometimes 10 x 200 meters ( lifeguard tower to tower) , leaving on 1:30 intervals. Other days 8 x 400-500 meters ( using Guarded Beach signs to Unguarded Beach signs) on maybe 3 -3:30 intervals. I also did 1/2 mile intervals , 50-100 meter intervals, and even 4 x 1 or 1 mile + intervals. As you can see, interval training really helped. This isn't to say I didn't run longer distances. Each week, I would run a 4 miler, a 6 miler, and even 9 miles. In fact, the week before the race I ran 11 + miles on the beach. But even in these longer runs I would mix things up, sprinting for a short distance along with a slower pace, as well as running ( if you can call it that ) in the soft sand and running on the packed sand. In fact the 11 mile run was run at high tide. Try running in shin deep water, not to mention the mush underneath ( now I know what quicksand feels like!). Of course all beach runs were barefoot.
A few days I would throw in a second run , on the street or on a bridge. However, aside from running I also wanted to keep up other physical activities. Since I was working Tues. -Fri., 11-1 and 4-6 , except for Wed. which was just 4-8, I would run in the morning and then go to the pool ( remember , I am a lifeguard here at the Indian River State College pool). If there was time, before and after work I would swim , although much of it was just drills and not high intensity laps except occasionally. Still, the swimming did burn some calories, and 25 yard no breathers definitely helped with the anaerobic system. The main work I did outside of running in the evenings was strength work. Already most of the year I had done both maximal strength ( dead lifts, military presses) and strength endurance ( pull ups, kettle bell swings, push ups, burpees, done in a circuit for example). Remember, strength training strengthens our muscles and bones, helping to decrease injury while increasing output.About 2 months ago I started to limit maximal strength to once or twice a week and started to add explosive strength a few times a week. Specifically, Olympic weight lifting. This type of training really helps with explosiveness and speed. Because of the intense nature ,depending on how much weight we use, reps are usually 1-2, and never more than 5 per set. Therefore , in order to get 20 reps,there are anywhere from 4-20 sets. Obviously, this type of workout can builds muscle, along with burning quite a few calories. Another plus for Olympic weight lifting. About a month ago ,I stopped maximal lifts ( although I do practice maximal strength body weight exercises such as 1 leg squats on my breaks at work ) and switched to explosive strength training 5 days a week, with circuits thrown in once or twice a week. For the past month, 1 circuit I've done for a little more than a month. It involves strength endurance, a little maximal strength, alot of explosiveness, and even some multi planar movements. I start of with 5 lateral hops over my 16 kilo kettle bell ( back and forth), then immediately I do 30 mountain climber ab exercises,with my hands on the kettle bell handle, then I go into the 2 hand swing for 30 reps, follow that with the kettle bell military press x 2 reps, and finally I box jump up and down on my weight bench, which is about 2 feet, for 5 reps. I do this for 10 sets with almost no rest between exercises. I also time myself, trying to beat the previous time. This workout lasts about 30:00 or so. Definitely a sweat storm!
One other thing that changed out of necessity was the number of meals. Because my morning runs were on the beach obviously cooking my usual breakfast of oats and protein powder was out of the question. At the beach the water fountains don't necessarily work so I couldn't add water to my powder either. So basically I'd go to work afterwards, swim if I could, and then go home and breakfast would become brunch. And after my evening workout would come dinner ( chicken breasts or tuna, liquid eggs, and vegetables ).I believe in "earning" my meals, essentially not eating until some strenuous work has been done. I also feel one needs to eat according to how much work they do. This resulted in less calories, which in turn combined with my workouts resulted in my weight staying below 136 lbs and my fat % staying below 10%. Weight and fat % are also factors in athletic performance, especially running and pull ups. I'm not trying to say this is how you should eat, I'm just telling you what worked for me.
Race day came and I was ready. My first serious race in almost 2 years. And my first race barefoot. After a good thorough warm up, I got in the front of the line, and off I went. While a little tough at first I soon got into a rhythm, catching and then passing an individual. Conditions were also very good. There was very little wind and the shoreline was not moist sand but hard packed sand. Even when I would have to run through the small surf, the ground was still pretty firm. And not huge shells to worry about. Eventually I realized I was in the top 6 -8! But there were 2 bad things. 1 guy who's 48 was in the top 3. Even worse, race organizers didn't mark the turn around at the halfway mark for us top 10 or so. We all ran to the jetty at the end of the island. As we made our way back, we saw a table on the beach, and a couple of guys telling people to turn around! I was furious and screamed some choice words. I later found out about 10 or more of us ran an extra 1/4 to 1/2 a mile! In spite of this I refused to give up and kept increasing my pace, picking off each runner that I could. I kept this attitude right to the finish line. 24:54! Afterwards officials called us 7 or 8 and told us they were aware of the mistake and they would take that into consideration. So, I managed to win my age group, but not Masters this year. Originally I was listed as 10th ( which in itself was clearly wrong as all the other men said ) but after even more recalculating I was listed as 19th overall! I know that's wrong. I know the truth.
Well, otherwise, everything turned out good. Besides the thrill of it all , I also wasn't hurting at all. I really paid attention to proper form. And I think all that training paid off. This is what I mean by prepare. Now I'll try to decide on what's next. Possibly Bridge Busters 5k in Jan. Or if everything works out right, finally the Miami Marathon. Getting there has been a major goal. And a story for another time.
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