Block It

We all get stuck in a rut, but it can be really easy to do with your workout routine. I know I’m guilty of this on multiple occasions, with both my running and with my strength workouts.  There are a few problems with the rut: first, you don’t make any progress; second, you lose motivation; third, it’s boring!

The first is the most important for runners who want to improve. Not all runners want to improve. They are content running their six miles four days a week at a comfortable pace. That’s not me. I want to get better and I like to see progress. Even if improvement isn’t your think, staying motivated to get out there and not being bored the entire time should be enough for you to want to change things up every few weeks.

Many runners work through their training in blocks. Blocks can be four, six or eight weeks long and during each block you focus on a different aspect of your running. That doesn’t mean you drop other aspects of training, they just aren’t the focus point. Other runners switch things around by every other week. And still others, do a rotation over a ten-day period.

Strength Blocks: Starting a block rotation with strength is great because the number one goal of strength training for runners is to reduce risk of injuries. There are three types of strength training typically used by runners. First is body weight. This uses light weights or no weights with high repetitions. The idea is it builds strength and stability without the mass. Second is plyometrics. Plyometrics are explosive movements, such as jumping and springing. These are great but need to be implemented in small dosages especially at the beginning. Third is heavy lifting. Heavy lifting is low repetitions and max weight which strengths your connective tissue. Lifts should be done very slow and controlled. You’re runs during a strength rotation should be lower in intensity because you’re kicking up the intensity with strength training.

Speed Blocks: during your speed block you’re going to have an intense speed workout once a week and then throw in some fartleks during your long run. For your weekly intense session, choose different types of work outs. Don’t just do 800s. There’s nothing wrong with doing a week of 800s, just don’t make it an every week thing. Use pyramids, tempo runs, ladders, or 400s.

Hill Blocks: during your hill block you will have one run a week dedicated to running hills and then you’ll throw in extra hills for your long run. You can run hill repeats or find a long steady climb to conquer. If you’re doing short repeats, walking the downhill is fine, but you’ll have to find some longer downhills to practice downhill running. Downhills will tear up your legs if you don’t build them into your training.

Build Blocks: As endurance runners, especially at ultra-distances, your long run is going to stay in the weekly rotation. However, if you’re not doing a build phase, you’ll only do one long run a week rather than the back to backs. You can also choose to run one long run and then the next day a ten-mile run. But if you’re not in a build block, you’re not increasing the miles on that second day.

The important part is that you are changing things and challenging your body in new ways. Using the same workouts doesn’t get you more of the same results. It gets you a flatline.

 

Running Preggers: Blood Volume

As an endurance athlete you already have a higher blood volume. Having higher blood volume reduces heart rate during exercise, delivers more oxygen to hard working muscles, sends more blood to the skin for cooling, and furnishes a reserve supply of internal fluid so that sweat rates can remain high during exercises. Your blood volume begins to increase after just a single exercise session and then reaches its peak within a few weeks.

Aerobic exercise typically reduces your blood pressure and your resting heart rate. But pregnancy increases your heart rate and makes your blood pressure fluctuate. Your resting heart rate can increase by as much as 15-20 percent during pregnancy.

The increase in blood volume due to cardiovascular fitness is much less than the increase seen for pregnant women. Pregnancy increases your blood volume, in fact it increases by as much as fifty percent. You need this extra blood because you’re providing for your growing child. During your first trimester, your blood is going up, but not a lot because the baby is so small and has small needs. By the second trimester, you may experience dizziness or lightheadedness as your body tries to catch up on the need for more blood. By the third trimester all this extra blood can leave you with swelling in your feet and joints.

Additional side effects of increased blood volume in pregnant women can include an increase in body temperature and sweating. All the extra blood volume can make your veins more visible and larger.

Blood volume also accounts for approximately four pounds of the recommended weight gain for a pregnant woman (25-30 lbs). Other fluids, not including the amniotic fluid, like water add another 4 pounds. The amniotic fluid is about two pounds.

That’s a lot of extra fluid floating around in your system by the time you reach the end of your pregnancy.

Weekly Miles: at 30 weeks pregnant, I’m still running but I’ve had to reduce my miles a lot. I run three miles a day at a ten and a half minute mile. Some days are more comfortable than others. I’m supplementing with the various elliptical machines at the gym to maintain my cardiovascular fitness. As the belly has begun to stick out more, the maternity belt works better and is able to reduce the pressure I was feeling in my pelvis while running.

Keep running mamas!