Sportybrains

You can't build a great building on a weak foundation. You must have a solid foundation if you're going to have a strong superstructure.-Gordon B. Hinckley

Today I wanted to discuss on of the fine details of my outside-the-box training approach I have been doing for the past few months. Before I started running threshold work, before I ran a race, and just before I started actually "running" again, I started working with a partner organization here in The Woodlands, Athletic Republic, being a relative "guinea pig" helping test out a new supplementary training protocol for endurance athletes. After becoming familiar with the organization shortly after I started practicing sport psychology, I was intrigued with some of the methods and what it could do for a distance athlete. Lucky for me I was asked by their director if I wanted to try some of the Mark Allen (yes, triathletes, THAT Mark Allen) and Steve Swanson-designed program based on research and experience from some of the biggest names in endurance. Although I was a little unsure how my body would respond, I enthusiastically said 'yes'. Here I will describe a little about the program and some of the benefits I see so far after going through about 8 sessions.

As it is well documented on this blog, I have been really focusing on building up my body again and attacking weak areas that have impeded my progress in the past and 2014 has been the year of asking for and receiving help in the pursuit of getting the most out of my ability.  I had no idea what I was getting myself into, but went into it with an open mind upon my first training session. Let's say it was very different than how I was used to training-and that is a good thing.

"Typical" endurance proto. workout: 

Let's start with what one of my weekly hourish sessions are like. I start out with a thorough dynamic warmup with stretches, drills such as high knee skips, ankling, and hip cradles to name a few. Some days I do accelerations across an astroturf stretch at the facility before doing ladder work, focusing on landing quickly and lightly and enhancing core strength and proprioception.

You know you want to try this!

After the warmup it gets interesting quick: typically I head over to a spring-supported wood floor that is numbered and marked with targets. I proceed to work on balance, stability, and fast twitch speed jumping from square to square in designated patterns. All the intervals are short, ranging from about 8-20 seconds. Initially, I had to overcome the mental hurdle of "I don't know if I can do this" with my weakened right foot. Little did I know this is probably what I needed to re-build strength. After flopping around trying to jump around on one leg for a session or two, I feel like I've gotten the hang of it. Oh, and just to add some a little more challenge, later sessions have included being strapped to the floor with bungee cords to further add to the stabilization effect.

After doing plyos, typically it's off to the Super Treadmill. And let me tell you, this thing is crazy. While I am not sure how fast or high of speed it goes, it runs both forward and backwards and so far I have run up to a 25% incline on it. Yeah.... not easy.

Running at one of the lower incline levels on the Super T.

I do anywhere from 6 to a dozen or so sets of runs which are all filmed on a dartfish monitor and reviewed. While I have always had decent running form for my body type, this is designed to really maximize efficiency and fine tune form. I have even run backwards (in a harness and spotted) a few times. As freaky as it felt, I think it's a great way to strengthen little-used muscles. Who knows when I will need to call upon them in a race-but going forward, thanks!

Working on hip strength with trainer Josh Scott.

After doing runs, it's sport-specific strength and stability training. None of this remotely resembles what I do in the gym. I spend 20 or so minutes training the hip girdle working with cords, a multi-hip machine, and other related apparatus. None of it is necessary high weight, however, it is primarily single legged where I have to fire my glutes, hip flexors, hamstrings and feet as much as possible to complete the movement. Since running is spent mostly on one leg, I see this training as a big asset.

The workout is concluded with guided core work and stretching. I have learned a number of very challenging moves that I have started incorporating on my own. Hopefully I look like a boss doing them at VillaSport....or not!

Back to basics...

Typically  I walk out of there feeling strong and confident. Just as a well-tuned engine is only as good as the suspension system and frame, the same thing goes for running fitness. Perhaps one of the biggest things I've gotten out of this personally is a renewing confidence in my structural integrity that is vital and being able to get back to being an 'athlete' and not just a 'runner'. One of the cornerstones of AR's programming is injury prevention by filling in the gaps often left from continual motion in one particular pattern.

Before I ran competitively I was just an athletic gal built in the gym with a bunch of different sport experiences under my belt. I had a foundation built on rock, and right now I'm in the process of fixing the cracks in it. It's been kind of fun doing this again in my early 30s. So mentally, this has been beneficial to me-getting WAY out of my comfort zone in training. I think this is important for anybody who has experienced either injuries or just a season with less success than desired.

So how do I feel 2 months into this training protocol? Along with a new training program that is slightly different from the previous, I feel great. Like I put in my race report last week, I had that "are these really my legs" moment. I do seem to rebound faster from harder workouts and can feel a lot of power underneath my stride. Not only was I was finally able to see my pace per mile start to trend back downward, but I had one of my first race experiences in a long time where I was not trying to mask some niggle I probably came in with and aggravated out on the course. If I continue to feel this strong, I will start seeing the times I'm capable of.

 As I am advised to use "quick feet and light steps", this translates well to running. Where I can tell a big difference in the extra efficiency from the treadmill and plyos is either when changing paces in training runs or running hills. My stride across the board just feels smoother, while I still have a ways to go before really comes together, I am pleased with the changes I have seen. For example, we have a set of "hills" in the back of The Woods which sadly has presented a challenge to me in the past. Last month I ran them to change it up and noticed a nice power difference. The biggest thing is that I am able to run without fear of falling apart. That alone is huge for me.

To conclude this overview, so far I would highly recommend this program to others; importantly those who have struggled with previous injuries or with known biomechanical issues that may be impeding their progress. Those who want to have an extra strength advantage vs. traditional strength and conditioning programs also would get a lot out of this program. How do you get more durable, and subsequently faster? By building and maintaining sport-specific strength.  As I mentioned earlier, it does offer some psychological benefit to the athlete as well in gaining more confidence and body awareness through the technical training exercises and possibly enhanced focus from executing complex exercises.

So here we have it, at least so far. I am looking forward to further building upon my foundation next Monday afternoon. Questions can be directed to [email protected]. I will also note that multiple locations exist nationwide.

Stay the course.