Postpartum Training adjustments

As the mother of a newborn, it’s obvious adjustments to my training plan will have to be made. I no longer have the luxury of going out on the trails at 7 am and not getting back until 3 or 4 pm. Well, I do, but that’s not the mother I want to be. I’m the mother who gets up at 2 am, so I can be home by 7 am for my baby. I’m the mother who runs on the road most of the time rather than the trail because the road is right outside my door (aka no drive time) and I can maintain a faster pace (aka not a technical route).

So what’s changed?

I’ve added heavy lifting to my training to build strength in my tendons and to prevent injury. This doesn’t add a lot of time to my workouts, but the benefits are huge. I’ve added squats and deadlifts. Yep that’s it. Maintaining proper form is essential, so if you’re going to add this make sure and watch some videos on youtube or have someone who knows what they are doing get you started. You only need to perform 4-6 repetitions at the highest weight you can do. You need to do this four to five days a week.

I’ve also added HIIT training to my schedule. You can do HIIT training for 10-15% of your weekly training and reduce your running miles by 15-20% without negatively impacting your performance on race day.

I run an up weekend and then a down weekend. This means every other weekend is high miles and the down weekend is half of the high mile weekend.

Another adjustment is acceptance of the treadmill. I know I’m going to have to find a way to tolerate and maybe even enjoy my treadmill running because I’m a mom who wants to be available when my baby needs.

What’s stayed the same?

I run four days a week. My runs are quality runs. I include hills (up and down) in most of my runs. I do a lot of core strength and balance training.

My times will increase as I’ll have to stop to feed my daughter, but every moment will be worth it, because she’ll give me the strength to get back out there and finish what I started. I’m a mom, and I’m an ultrarunner. I’ll continue to run 100s because I love it and because I want my daughter to see how strong she can be whether that’s in running or in whatever she chooses. I want her to know what dedication and commitment look like in the world.

Running teaches us so much about everyday life.

 

 

Embrace the Pain

We’ve all been to the darkest part of the pain cave in an ultra. The question is what did you do when you reached it? You don’t have to tell anyone if you crumbled into a pile of rubble or if you curled into a ball and closed your eyes. Honestly, there is no  shame in having taken one of those two approaches, at least the first time you enter the pain cave. After that, you really have to get your head in the game and come up with strategies to embrace the pain and use it to push you through to the other side.

When most people (non ultrarunners) think about the tough part of running, they of pushing your speed up a notch to stay fractions of a second ahead of the runner on your heels. This usually results in vomiting shortly after crossing the finish line or other unpleasantness. In the ultrarunning world, the pain cave is much darker. It’s continuing to move forward as fast as you can while combating hours of nausea, dehydration, blisters, sore muscles, exposure to the elements and possibly a rolled ankle or scrapped up hands and knees. As if that were not enough, you’re exhausted.

How do you prepare yourself for entering the pain cave, walking all the way through it, and reaching the other side? You build your mental endurance. You become familiar with the pain cave by training inside of it. Schedule workouts that are hard and run with people who challenge you to push past what you think are your limits. Here are some runs that you can use to get you into the pain cave:

Back to back long runs. Hill repeats. Carbohydrate depleting runs. Heat runs or cold runs. Intervals.

When you have a few of these under your belt, you can draw on these during races by telling yourself you’ve done hard things before.

Another strategy is to stay mindful of what is actually going on in your body. Some people check out of their body when things get hard. They go to their “special place.” Other runners become more focused on what is going on inside. They observe what is happening and without jumping on the pitty wagon (where we tell ourselves it hurts, it’s hard, or I can’t). These runners simply acknowledge that there is a pain/ache/unpleasant sensation and they watch it.

The damage comes when your thoughts start stacking negative and self defeating thoughts on top of the pain/ache/unpleasantness. Keep things simple in the pain cave. Recognize there is an issue and observe it. This takes practice. That’s why we train hard.

The Importance of Interval Training

Love it or hate it, interval training is here to stay and you should be doing it. I’ve never been a big proponent of doing speed work as an ultrarunner. Ultrarunners don’t run “fast” so why should we train fast? it increases your risk of injury and I’d rather focus on things that reduce my risk of injury. So the big questions why would we do interval training as ultrarunners and how do we reduce our risk of injury.

First, let’s address the injury issue. There are things you can do to reduce the possibility of sustaining an injury during interval training. Do a warm up! Run at a slow pace for 10 minutes. Don’t use static stretching before you run. Do use dynamic stretches such as high knees, butt kicks and toy soldiers before you start, but not a ton 20 meters of each is enough. Do three box jumps. Take advantage of your recovery time. If you have a history of hamstring pulls, knee pain, or other lower body injuries do your intervals on hills rather than on flat ground. If your injury prone or coming back from an injury do your intervals on a bike or other stationary exercise equipment. You can even do them in the swimming pool as pool running.

The Why. You should do interval training because at some point you’re going to hit a plateau in your training if you are always running near the same pace. Most of the gains you’ll make will happen early. Later gains will come but much more slowly and then it will feel like you’re not making any progress.

The reason is you’re not challenging your body and it has adapted as far as it’s going to without another stressor. As runners we want to be able to improve the cardiovascular and respiratory systems along with muscle strength. That’s how we get better.  Interval training trains a different part of those same systems. When you make an improvement in one aspect, it increases your ability to make gains in the one that has plateaued.

Interval training is the best way to increase your Vo2 Max and your Lactate threshold, which are two aspects of that same system we use as ultrarunners. Here are a couple workouts you can use to increase both. It’s best to use these your early training blocks and then as you get closer to race day drop these in favor of more race specific training such as climbing/descending, heat training and the like.

Vo2 max: All out for three minutes, recover for three minutes. Repeat 5-8 times. Do this two days a week for four to six weeks.

Lactate threshold: Run as fast as you can sustain for 40 to 60 minutes (like a tempo run). Do this two days a week for four to six weeks. You can break these up into ten minute blocks (ten on ten off) but keep the total hard time as 40-60 minutes.

 

Ultra-Sleep

Picture from Trail Runner magazine

How much sleep we need never really lines up with how much sleep we get, at least for most adults in the United States. About 30% of adults in the US sleep less than six hours a night (I’m definitely in this group). Sure, we think we function alright, but do we really? Many of us are so used to being sleep deprived that it has become our new normal and we don’t know what it feels like to be full rested on a regular basis.

Adults who find themselves in this six hours or less situation during the week usually take advantage of the weekend (or days off) to get a full night’s rest. Not so for ultrarunners who tend to get up even earlier on the weekends than they do during the week to get their long run in before the day really gets going.

Going through life in a chronically sleep deprived state has health consequences and performance consequences. It’s associated with higher risk of mortality and increased chronic diseases.

Athletes need more sleep than most, which makes perfect sense. We spend our “leisure” time breaking down our muscles and depleting our bodily systems. If our sleep is interrupted or cut short, our ability to repair muscle, consolidate memory, and release hormones is compromised.

As ultrarunners, we should be getting seven hours a night minimum and up to about ten hours. Our reaction time (important on the technical trails), accuracy (also useful on trails), and speed can increase with additional rest.

Our bodies have a preprogrammed rhythm when it comes to wakefulness throughout the day-Circadian rhythm. Between the hours of 6-9 a.m. cortisol and body temperature increase waking most of us naturally. Between the hours of 1-3 p.m. we have a natural dip in our energy and then it picks back up between 5-9 p.m. This early evening pick-up means taking a nap after work is difficult and so is going to bed early.

From 2- 6 a.m. is a low point and if you’ve ever run through the night you know that those are the most difficult hours and the most crucial. Having a pacer is essential and a good caffeine plan. Once the sun comes up, you’re re-energized at least for a few hours. Countless ultrarunners start their day between this 2-6 a.m. time, especially, when doing long runs.

Another issue, kind of a tangent, with being out during these hours is our core body temperature is at its lowest. I’ve always said the outside temperature always dips at 2 a.m. but it’s not the outside temperature, it’s my inside temperature. This is something to be aware of when you’re packing your drop bags for the night time aid stations.

So, what’s a runner to do? Let’s start with the “easy” stuff. Do everything you can to prevent your sleep from being interrupted. If you have children, this can be impossible. Next get to bed an hour early or stay in bed an hour later. Get in a 20-30 minute nap over lunch when ever possible.

If you have a hard time falling asleep, establish a bedtime routine. Make sure electronics are off an hour before lights out. Keep lights low a half an hour before you go to bed. Turn down the temperature in your house. Listen to relaxing music or a meditation. Read a book rather than watch TV. Before an event, make sure your taper includes more sleep.

Taper Adaptations

Tapering for a race is really difficult for many runners. I know that there are some elite athletes who don’t really taper at all, although, they may take the two days before a race off. An important, possibly critical, difference between elite runners (many not all) and us not so elite runners is we all work typically full-time jobs. This means we don’t have the same opportunity to recover between our runs during training and thus we reach race day more depleted making tapering more important for the average runner.

I’ve tried both three week tapers and two week tapers. I didn’t find any difference between the two. Again, that’s me. Other people may be different. Tapering is– as many aspects of running are– very runner dependent.

The professional research based recommendation is three to four weeks. This is because a taper  is giving your body the time and rest needed to take all the training you’ve been doing and lock it into place in your various bodily systems.

For ultrarunners, your aerobic system has pretty much reached maximum conditioning. Other system haven’t. There are actual changes down to the protein synthesis level. Some of the adaptations that your  body makes during your taper are:

  1. Training causes minor tears to muscles. The muscle need a chance to rebound and repair.
  2. Immune system needs time to get rid of any inflammation and repair cells.
  3. Hormone profile rebounds which takes some time especially cortisol and testosterone. Both of these become depleted during your training.
  4. Red blood cells become consistently damaged when you’re running high miles, so your having to manage that while training. The taper allows those to be repaired and to increase. This is important for oxygen transportation to muscles.
  5. Metabolic wise, rest allows you to store more  glycogen in your muscles and liver.
  6. Running 100 miles is a mental as well as physical challenge. We also tend to be a bit sleep deprived which has both physical an mental components impacting our performance. It improves your vigor and mood.
  7. Many ultrarunners have some level of dehydration pretty much all the time. The taper gives you time to balance your hydration.

In addition to sleep and reducing your running, nutrition is a major part of recovery. Eat healthy whole foods, which will give you what you  need and reduce the chance of gaining weight close to the race once your body is using less calories to rebuild.

Regardless of whether you run by time or miles, you should reduce your running by 20% each week beginning three weeks from race. You on’t need to reduce the intensity, but you shouldn’t increase it. You can maintain the number of runs per week. It’s very important that you keep in mind you are going to feel better as your body rests and recovers (the point of the taper), but you shouldn’t increase your efforts. You’ll need to use pace rather than perceived effort during your runs. You’re not going to lose any fitness by giving yourself the three weeks to rest and repair.

Here is an easy way to remember the “rules” of tapering:

Trust in your training

Adjust your Calorie Intake

Perfect your race day strategy

Embrace the “free” time

Rest and recover

Running Preggers: To Breathe or not to Breathe

Remember how great it feels to pull in the fresh air of the mountains until your ribs are at their limit and then to let it out slow just because you can and your lung capacity is impressive as a runner. Well, if you’re in your third trimester of pregnancy (28-40 weeks), you’re missing that ability and those impressive lungs.

Having reached the third trimester, you can see the finish line (even if you’re not ready for it) and you’ll be able to realize those breathing dreams once again and even baby will be expanding their lungs as yours reclaim their glory.

As your uterus grows to it’s max, it pushes on your diaphragm which shifts upwards about 4 centimeters. This also compresses your lungs a bit. This combination means you are not taking in as much air with each breath. To compensate you breathe more slowly. Wait that doesn’t make sense…

The hormone progesterone stimulates your respiratory center in your brain so the air your breath in stays in your lungs longer allowing you to get as much oxygen out of it as you can. There are a few things you can do to help with this feeling of being out of breath all the time.

First, good posture. Make sure your sitting and standing straight. If your hunched over when sitting it’s going to compress your diaphragm and lungs more (and it may keep baby turned sunny side up which is not the optimal position for birth).

Second, keep running and/or exercising. You may have to slow down to compensate for your cramped internal organs. Pregnancy isn’t the time to hit a new personal record anyway. Mostly you want to maintain your fitness level or lose as little as possible. Yoga also helps with it’s use of the breath during poses and it’s breathing exercises.

Third, relax and don’t over do it. Being hyper-vigilant about your breathing is only going to make things worse. Take time to relax each day even if it’s only for ten minutes.

Fourth, if your having trouble with breathing because of congestion try using a humidifier at night. Exercise will also help break up the mucus.

Take heart, your baby is almost ready to be held in your arms rather than in your belly. As baby gets into position to be born, she will drop into your pelvis and you may find it’s easier to breath. This is also called lightening. It usually happens two to four weeks before delivery. If this is not your first child, baby may not drop until right before delivery. As nice as this lightening is on your lungs and diaphragm, it’s not so great for your bladder.

Weekly Miles: My running is very inconsistent at this point. I run on days I feel good and it’s comfortable to run. Other days, baby’s position makes it very uncomfortable. I don’t really track miles. I’m just happy when I’m able to do a little run. Thirty-eight weeks and counting.

Hydrating, It’s Complicated.

Staying hydrated is essential to being able to sustain a good pace on race day. Too much or too little water can cause serious problems for runners. Maintaining optimal hydration is more complicated than we’d all like.

There are many factors that play a role in your hydration during training and races. We all hear the pervasive message of 8 glasses of 8 oz of water a day, but is that right for everyone? It’s not even close. It’s difficult to calculate exactly how much fluid a person needs each day. Some factors that impact your recommended fluid intake are: the type of food you eat, your activity level, your body fat percentage, and your acclimatization to the heat.

Another recommendation we hear a lot is to drink to thirst, but once again the phrase, “it’s complicated,” rears it’s head. When you’re exercising, especially for extended periods of time, your body may not signal you to drink because of imbalances in your system. You need to be looking at other objective measures such as the amount of fluid you are taking in, the temperature, the color of your urine (we’ll talk about this more in a few paragraphs), and any GI issues you’re having.

You’re unlikely to need to hydrate during a 5k or 10k event. For a 1-2 hour run, you’ll need water, but not electrolytes. If you’re running five plus hours, you’re going to need some form of electrolyte replacement strategy. If you’re between the 2-5 hour range, water is necessary and electrolytes would be helpful but are not necessary like they are after 5-6 hours. Electrolytes are helpful in the 2-5 hour range because they help you hold onto the water you’re consuming rather than it just going straight through you.

 

Most ultrarunners use some type of electrolyte supplement during training and in races. There are lots of options as far as different sports drinks, powders, and tablets/capsules. It’s likely that you’ll want a variety of options when you’re racing because things change and some times something that has worked throughout training suddenly stops working. Sports drinks usually do double duty by providing you with both carbohydrate and electrolytes, so make sure you have options for both when the drink doesn’t work so well. Aid stations typical fare will consist of foods with both carbohydrate and with sodium, the main electrolyte you need, so keep a mental note that you’ve taken in some electrolytes there too.

After a run or a race, there’s no need to ingest a sports drink to replenish your electrolytes. Your body will be able to balance it out within the next 24-48 hours. If you have another run within that time frame, however, drinking a Gatorade is probably a good idea.

One way runners often judge their hydration is through urine color. The problem is there are a lot of things that impact your urine color, so it’s not always the most accurate. You can have clear urine because your body doesn’t have enough electrolytes to hold onto the water so it just spits it back out. The best time to judge hydration with urine color is when you first wake up in the morning because it’s had time to accumulate. The first urine in the morning tells you about your hydration the day before. So if you track your hydration and exercise, you’ll get a good idea of what your body needs for different workouts.