2nd Annual Training Kickoff June 23, 2016

Welcome! Linda Maxwell Race Director, Bellin Women’s Half Marathon

Kickoff Agenda: •

Introduction of Deb Ernst Memorial Mentorship Program

•

Getting You to the Start Line Healthy

•

Wrap-up

Deb Ernst Memorial Mentorship Program Connecting Mentivators (mentor + motivator) with women who seek support and encouragement as they train for the 2016 Bellin Women’s Half Marathon

• •

The Memorial Mentorship program is named for the late Deb Ernst, founder of InCompetition Sports in Green Bay. Deb inspired countless local women to get fit and have fun while building camaraderie and forming lifelong friendships around running.

How does this program work? •

•

Mentivators will work with one or more runners, sharing knowledge and provide support, encouragement and an added level of comfort during training. Mentivators & mentees may choose to train together, but is not required.

Interested in a Mentivator? • View profiles and sign up for a Mentivator today! • Connect via [email protected]

Getting You to the Start Line…….Healthy !

Training, Injury Prevention & Nutrition Team: • • •

Nate Vandervest, B.S. Human Biology/Exercise Science, Running coach, CSCS, CES Lisa Reinke, Doctorate in Physical Therapy/UWMadison, Running Injury Specialist Lee Hyrkas, RD, CD, Performance Nutrition Specialist

Nate Vandervest. B.S. Human Biology/Exercise Science, Running coach, CSCS, CES • Running Specialist • Ran Division I cross country • Continues to train for multiple events and distances from 1 mile to a marathon

Training plans • We have two for you to choose on our website. • My philosophy is to train smart, quality over quantity. • Up to 3 key workouts a week depending on goals and ability. • Personalized training plans available

Training in general • 3 main areas of training that you can manage and change • Volume = the amount of miles or time spent running • Frequency = the number of training runs per week • Intensity = how hard each is each workout • Do not change more than two of these variables at the same time. • Follow the hard/easy principle of one day should be a harder effort and then the next day should be easier. • Can be done many ways, example Long run and then a short run or faster paced run and then a slower paced run.

Building a Base •

Base mileage is all about getting out and going. The miles should be between 65%-79% of max heart rate. Very easy, conversation pace usually 1:30 -2:00 minutes slower than 10K pace

•

This phase is relatively simple as for what to do. The hardest part is logging miles on a consistent basis.

•

Without this base mileage the rest of your training will be tougher then it needs to be along with setting yourself up to be more injury prone.

•

Most of the changes will take place on a cellular level with increased mitochondria (the powerhouse of the cell) and capillaries (transportation of more blood).

Tempo Run • Tempo’s are run between 88%-92% of max HR. Comfortably fast, 10-15 seconds slower than your 10K pace • The goal is to get the body used to running faster for a longer period of time. • Benefits include, more mitochondria, capillary growth, more efficient at handling blood lactate levels, and once again better running economy. • Tempo runs should gradually become longer in duration throughout training. • This is the type of run that will mostly get your body ready for competition. • Only 10-12% of your weekly mileage is spent in this zone.

Intervals • Intervals will be done at 98%-100% of max HR with duration between 3-5 minutes and about equal rest to follow. Very intense! • The goal of intervals is to tax the aerobic system which will in turn raise your VO2 max. • By raising your VO2 max you will once again increase running economy making it easier to go longer and faster with your runs. • Remember that you only need to do enough work to elicit a positive response to the stress you have put on your body. Doing more will not make you any better and often times leads to burnout and injuries. • Intervals make up 8-10% of your weekly mileage.

Long-run • The long run is at the same pace as your easy run • The goal is to get your body used to the distance and stresses of being on your feet for an extended period of time. • Benefits include, increased mitochondria, capillary growth and more efficient clearing of waste products from the working cells • What constitutes a long run? • Listen to your body. There is going to be a certain degree of stiffness, soreness and being tired. Know the difference between that and injury.

Training tips • It has been hard-wired into a distance runners head that if you take a day off you will regress and your fitness level will suffer. This is WRONG! • Take 1 or 2 days a week “off” during training per week. Typically mid-week and then the day after your long run. • What is vital to understand is that when you let your body “rest” you are finally giving it time to build-up, repair and store away all the hard work you did. • “Rest” doesn’t mean “do nothing”. • Foam roller, flexibility, corrective exercises, core exercises, MB functional exercises are all great things to do on your day off.

Tapering • The biggest mystery for some people when training is how and when to start cutting back so that you are properly rested for race day. • Typically about 2-3 weeks from race day should be one of your peak mileage weeks. • Start taking your mileage down by 10%-15% a week after peak mileage week. • The long run will change the most, tempo runs and intervals should stay intense but overall workload will decrease. • The week of the race do whatever you need to do to get ready. • The biggest thing to remember here is that “the hay is in the barn” nothing that you do the week of the race is going to make you faster, by this time you can only make things worse so don’t over do it.

Lisa Reinke, PT, DPT, SCS • Doctorate in Physical Therapy from UW-Madison • Running Injury Specialist • Active in road races, cycling and triathlons & future “blogger” for returning to running post baby

Top 5 Most Common

• • • • •

Patellofemoral pain syndrome Illiotibial band friction syndrome Plantar fasciitis Tibial stress fracture Knee meniscal injuries (Taunton et al. (2002) Br J Sports Med)

Additional Injuries Seen • • • • • • • • • • •

Achilles tendonitis Calf strains Compartment syndrome Hamstring strains Low back pain Metatarsalgia Medial tibial stress syndrome/shin splints Piriformis syndrome Posterior tibial tendonitis Quad strain Other stress fractures

Common Running Injuries

• • •

An evaluation of the way a person walks or runs Typically done on a treadmill Video taped and evaluated with software to slow down and pause a person at key positions during each walking/running stride

Running Mechanics Video Running Assessment

Anterior/Posterior Views • Lateral trunk lean • Pelvic drop • Knee valgus (collapse inward) • Foot position

Common Assessment Findings

Knee Pain – Before & After

Side View Findings • Upright trunk position • Knee tracking over toe in midstance of stride • Anterior pelvic tilt at toe-off

Common Assessment Findings

How Do We Change Mechanics?

• •

• • • • •

Corrects for over-striding Reduces vertical displacement Reduces braking impulse Reduces/softens heel strike Reduces the forces and load on the knee Foot lands closer to the center of mass Achieved by reducing stride length or increasing step rate (Heiderscheit et. al., 2011)

Cadence Retraining

• Forward Trunk Lean • Reduces knee joint stress without increasing the demands at the ankle • A 10 degree increase in trunk flexion achieves stress reduction at knee • Improved glute activation • Reduces quad dominance of upright trunk

Trunk Posture Influence

•

Female runners are twice as likely as males to experience: • Patellofemoral pain syndrome (PFPS) • IT band friction syndrome • Tibial stress fractures •

(Taunton et al. (2002) Br J Sports Med)

•

•

•

These injuries are linked to weakness and/or activation issues of the gluteal muscles Females with PFPS were found to have onset & shorter duration glute activation during running compared to those without PFPS. (Willson et al. (2011) Clinical Biomechanics)

Glute Activation & Female Runners

• • • • • • • • • •

Glute focused strengthening Knee pain Shin splints Hamstring strains Low back pain Phase 1: Non-Weight Bearing Strengthening Clamshells Side lying hip abduction Hydrant

Common Rehab/Retraining Exercises

Shoes & Orthotics

• 81 female runners on the same 13 weeks training program for a half marathon were categorized by foot type • Randomly assigned a shoe • Nike Pegasus (neutral), Nike Structure Triax (stability), Nike Nuculus (motion control) • 194 training days missed with 32% of the female runners reported an injury

Female Runners & Footwear Study

• Stability shoe fewest running days missed • Motion control shoe reported greatest levels of pain • Conclusion: • “Current conventions for assigning stability categories for women’s running shoes do not appear appropriate based on the risk of experiencing pain when training for a half marathon.”

Female Runners & Footwear Conclusion

• Pronation • Orthotic Devices • Most frequently used to control pronation in runners • Over-the-counter • Custom made • Footwear • Minimalist shoe • Neutral/cushion shoe • Stability shoe • Motion control shoe

Shoes & Orthtoics

• Studies show that feet cannot be accurately classified • Try on several pairs of shoes! • Choose the shoe that is most comfortable • If you have inserts or custom orthotics try them on with your shoes prior to purchasing

How To Pick A Running Shoe

Lee Hyrkas, RD, CD, Performance Nutrition Specialist • Credentials: • Registered Dietitian (RD) • Certified Personal Trainer (CPT) • National Academy of Sports Medicine • Education: •University Wisconsin Green Bay (UWGB) •Bachelor of Science in Human Biology •Emphasis: Nutritional Science/Dietetics

Impact of Inadequate Fueling Keys signs:

• • • • • • •

Chronic fatigue Anemia (low iron) Respiratory infections General illness Irregular menstrual cycle Stress fractures Strength & muscle loss

• • • • • •

Depression Weight loss Prolonged muscle soreness Increased body fat Frequent injuries Decreased speed and endurance

Pre & Post-Exercise Nutrition • Proper nutrition before & after training is key. • Fuel for competition • Reduce recovery time (less soreness) • Maximize performance

• “You can’t out train a poor diet.”

Foods to Avoid Pre-Exercise •Fried foods • Fries, chicken strips, chips, etc. •High fat meats • Burgers, hot dogs, beef sticks •Sweets/desserts • Candy, ice cream, cookies, etc. •Dressing/dips • Ranch, mayonnaise, vinegar and oil

What should I Eat Pre-Exercise?

Photo courtesy of fluentstream.com

Pre-Exercise Guidelines • High carbohydrate • Low fat • Moderate protein • Extra fluids • Appropriate portions

Have to train our stomach!

The Importance of Carbs • Body can store carbohydrates as glycogen. • Energy during competition • Too little carbohydrates consumed = low glycogen • Decreased performance

Pre-Exercise Carbohydrates • 1-4 hours prior to exercise/competition • 100-400 grams • Smaller amounts closer to exercise • Can be spaced into multiple mini meals • General Recommendation: • ~30-60 grams - 1- 2 hours prior

More on Mini Meals

4 hours prior: *12” turkey sub *1 package apple slices *1 bottle low-fat milk

~125 g carbs

2.5 hours prior: *2 whole grain granola bars *6 oz. container yogurt, fruit flavored

~55 g carbs

1 hour prior: *1 large banana *1 oz. lean jerky *8-12 oz. Gatorade

~45 g carbs

Carbohydrates Content of Food •

1 large piece of fruit (30 grams)

•

1 cup rice or pasta (45 grams)

•

1 large bagel (60 grams)

•

2 slices bread (30 grams)

•

1 cup cooked oatmeal (30 grams)

•

1/2 cup beans (15 grams)

•

1 medium potato (30 grams)

•

8 oz. 100% juice (30 grams)

•

16 oz. sports drink (30 grams)

•

16 oz. milk (24 grams)

Protein Pre-Exercise • Aim for 10-20 grams • Smaller portions needed

• May help reduce recovery time • Choose low-fat/lean sources •