(Edited by Brad Minus) The Decision My 3 years of running experience started with multiple injuries including a couple of ankle fractures. However, I still managed to complete a marathon, a 50K and...
The Ultimate Guide to Compression
It has been a while, and I have a ton of ideas that I am anxiously awaiting to share with you. Unfortunately, time has been getting away from me. Between training myself, a full-time job and being at capacity with 15 individual clients I am struggling for time to post. I promise I will figure out a way to make time. I am so lucky to have such great people to bounce ideas off of, that sometimes, by not posting, I feel like I am letting all of you down, so I promise to post more even if the posts end up being a lot shorter than usual. (Which the length is probably not your favorite part of it anyway. I know I ramble.)
Before I get into the nitty-gritty of my personal opinion of compression, a disclaimer.
I am not a medical professional. The opinions that are shared on this post come from research, my own experiences and the experiences of athletes I have personally witnessed and information I have researched. Every athlete/person has a different body and some products and/or methodologies may be advantageous for some and may even be dangerous for others. This post deals with my beliefs and my research. (Was that clear?)
Lately, most of the questions from other athletes, including clients of mine, have asked about compression. This usually centers around calf sleeves, but does include some of the other compression apparel as well. My answer is usually, for recovery and for temporary use they are great, but not for training. Why? Great question.
I am going to use calf sleeves as my example.
While running, biking, swimming or any major activity using the legs, the muscles are constantly in motion. That motion is what naturally makes the muscles stronger. The muscle moves and is loaded with either more repetitions, or with weight. The full range of motion of each muscle is imperative to the strengthening of the muscle. Compression holds that muscle in place and limits the movement therefore limiting the range of motion. While compressed the muscle cannot fully develop while training. Let’s take a look at the anatomy of the lower leg in the running position.
As you can see the gastrocnemius muscle and Achilles tendon, when the knee is flexed, both constrict and then elongate when the knee straightens. Here is the epitome of the range of motion naturally occurring when running. The more flexion and constriction that take place the more they are stretched causing the breakdown of the fibers. After the recovery period the fibers wrap tighter and in more abundance aiding in a strength and endurance. Now imagine that gastrocnemius muscle remaining constricted due to a calf sleeve. It seems to me that this would dictate that it would not have full range of motion also causing the Achilles tendon to remain stretched without the full ability to absorb the impact. This could unintentionally damage the Achilles tendon, the gastronemius muscle and the soleus muscle. If not damage, it will limit the ability to be strengthened. This is why I personally do not recommend calf sleeves during training workouts.
I do however do not mind wearing compression while in recovery to include immediately following the cool down of a workout. I mentioned the healing of the fibers earlier. In order for the fibers to heal and become stronger after the breakdown, blood must be pumped through the muscle and with it water for hydration. Compression does help to isolate that area helping to keep the majority of the blood and water being pumped through the body to the point of the compression. With the legs either elevated or even walking around and at that point limiting the movement, it would allow for the blood to pool in that area helping to re-hydrate the muscle thereby helping to heal faster. In turn, an occasional training run or race, with compression at the tail end of an injury, might also benefit, but in a very limited quantity, and duration.
The Goof’s Guide to Common Injuries and Prevention
I believe I have started to write this post on injuries, a number of times, trying to be as clear as possible without seeming conceited or that the information I am giving is absolute. That being said I am giving this disclaimer:
The information in this post comes from experience, my personal research and conversations with Physical Therapists, Bio-mechanical experts, Orthopedists and other athletes. I am not a physician or medical expert, so please take this information as opinion based on cognitive research. Also, there is an exception to every rule and another explanation. I do welcome comments that give constructive criticism, but I make mention to this disclaimer first.
What causes injuries?
You might be surprised to hear that there are only two reasons runners (and other athletes) get injured; accidents and imbalance. Accidents are obvious right? For example; rolling the ankle stepping off a curb, falling, being hit by a bicycle, etc.
Imbalance will cover the why’s of the rest of the injuries. The human body is designed for every system to work in synergy, therefore when one piece of the puzzle is not operating a full capacity or efficiently, the other systems have to do more work. This is when the imbalance occurs.
When talking with Physical Therapists and Bio-mechanical experts I was shocked at some of the stories I heard. One story I heard was of a football player who was training, running 100s up and down the field carrying a ball. He had extended his shoulder just barely beyond its usual range of motion, and he ended up with severe pain in his opposite quadricep. “What?!!!!” was my initial reaction, however, I was then educated on the connective tissue (ligaments, tendons etc) which can be traced from the very top of our skull, down through our torso and into the extremities. Everything is connected.
As another example, one of the most popular injuries for newer runners are the dreaded shin splints or medial tibial stress syndrome (MTSS).
Scientifically it is caused tiny micro tears of the fibers connecting the medial soleus fascia through the periosteum of the tibia where it inserts into the bone. Due to the soleus becoming so week that the constriction starts to bow the tibia. In more layman’s terms, the calf becomes so tight due to weakness and inflexibility, that the connective tissue pulls on the bone. (There is some physiological proof and complaints that more runners are getting shin splints and other injuries due to training in calf sleeves and other compression gear, but I will address this in another post.)
This same weakness, fatigue in the calf muscle can also cause another popular injury. Plantar Faciitis. In this case, instead of the connective tissue weakening through to the soleus is pulls on the plantar fascia causing inflammation which can be debilitating.
An injury can be traced either by the athlete themselves or by a professional to a point of imbalance. Most likely somewhere within the full spectrum of the athletes, body, behavior and, do I dear say it, attitude.
How can injuries be prevented?
As a coach and trainer, my first rule, and one that I increasingly live by, is “Do no harm.” Therefore, I am always asking questions starting at a high level and continuing to get more specific. (The examples below are catered more toward running, but can be used in any sport.)
- Is the effort balanced through each week? (So, no high intensity days back to back)
- Is the volume balanced? (No consecutive high mileage days)
- Is the duration balancing?
- Is there enough recovery?
- Does the periodization allow for peaking at race time, but still allow for enough rest prior to the race?
- At what time in the plan does strength training make sense?
- This can be critical. If the strength routines are not designed to not only strengthen the muscles used for the sport, but strengthen them for the way they will be utilized, it can be detrimental. For example: Heavy squats for a runner. What is targeted? The glutes, and hamstrings. How are they being utilized in a downward and upward motion causing the hamstrings and glutes to gain size in that direction. How do we run? In a forward motion right? Well if there is more pull on the glutes in the sitting position gravity will work to pull backwards. That is working against what we want. It would be better to do air squats or light dumbbell squats where the motion is more forward which would be utilizing the muscle the right way.
- Are the exercises within the workouts specifically designed to strengthen a muscle, or group of muscles, in the same way they are utilized within the sport?
- Are the intensities, duration, reps and sets balanceing within the weeks of that period in the plan?
- At what time in the plan does strength training make sense?
Form and Technique
- Does the plan take into account work on form and technique either as a full workout or within workouts?
- Is it enough? Or Is it too much? (This is obviously specific to the athlete)
- When looking at the athlete do they look symmetrical? Are there any imbalances to the eye? (over-pronator, supinator, flares,)
- Is the athlete in the right shoes and equipment?
- Is the nutrition in strategic balance, fueling the muscles properly for the sport?
- Is there enough calories? Are there too many calories? Are the calories nutritional dense?
- Is this the right time in the athletes life for this race?
- Do they have a support system?
- is the plan fitting in the athletes life with minimal impact, or is there planning for the impacts ahead of time?
- What kind of attitude does the athlete have towards training and does the plan fit that attitude? Or should there be an adjusting of attitude?
There are definitely more questions I ask, however, I think these examples give a good idea of why balance is so important.
The term “overuse” is being used quite a bit, but what is it? It’s an imbalance of planning or lacking thereof. Tracing Injuries is completed from the highest level which would be the training plan, all the way down to the balance of strength and flexibility within the connective tissue of the body. Personally, I think it is amazing that on one hand our bodies can endure a lot, but if we don’t notice those little weaknesses, it will create an imbalance that could cause and injury that may or may not keep us from doing what we love most.
Balanced Plan -> Period -> Weeks -> Workouts -> Balanced Form -> Body -> Mind
The Importance of Nutrition In Fitness
~This is a guest post by a friend of mine, Dr. Karen Danish, LAP ~Enjoy!~
It’s difficult to talk about nutrition without fitness, and fitness without nutrition. They go hand-in-hand, and help balance each other out, creating a healthy body and mind. Proper nutrition fuels the muscles to help us power through not only tough workouts but our day-to-day activities. Nutrition, by definition, is a process the body uses to digest food and use it for energy, growth and development. Fitness describes our body’s ability to process energy in the most efficient way possible. It covers a wide range of topics including endurance, body composition, strength and flexibility. Without proper nutrition, our bodies have the inability to work on fitness levels. See? You just can’t talk about one without the other. Here, we’ll talk a little bit more about how nutrition helps your fitness, how a lack of nutrition hurts it, and why exercise alone isn’t enough.
Have you ever heard, “You are what you eat?” It’s true, especially when discussing nutrition and fitness. And it’s pretty simple. Eating bad food makes you feel bad, and eating lots of good food makes you feel really good. Foods that are packed with vitamins, nutrients and are more natural are better for you and your body. Higher calorie, processed foods take a toll on your body and daily routine. Foods higher in nutrients give you energy, keep you focused on work or chores, and a healthy diet can promote good health habits in all areas of your life. When you eat right, your body works more efficiently, giving you the energy to exercise and keep up your fitness routine.
You know that good foods make you feel and look good, so why do bad foods hurt your fitness? Things on the outside might look ok with a poor diet, but on the inside, blood sugar levels are adversely affected, cholesterol levels can skyrocket, major damage can be done to the heart, and your digestive tract will not work as efficiently. Your motivation to keep up a healthy exercise routine will take a hit as well. You won’t have enough energy to make it a priority. It’s just a fact: you cannot out-exercise a bad diet.
Many people think that even if we don’t maintain a perfect – or even great – diet, we can hit the gym and still maintain a healthy body. This is not only wrong, but dangerous. If you load up on unhealthy, sugar-laden foods then head to the gym for an intense workout, it spells trouble. Eating foods that are packed with nutrients are better for powering a workout and helping you sustain your fitness level. The wrong kind of fuel will cause an inevitable breakdown at some point. Your body needs and deserves the right kind of energy, which is important to an active lifestyle.
It’s simple: nutrition and fitness go together. Always. Your body needs a healthy diet in order for it to what you want it to do efficiently. Consult a doctor or dietitian with specific questions about what you should be taking in to support your fitness routine.
This post was written for IronGoof, by Karen Danish, LAP. Karen is a licensed acupuncture physician and a valued staff member at Anne Hermann MD, PA, St. Petersburg Weight Loss Clinic.
Rev 3 Florida 70.3 Race Recap
Saturday was a phenomenal starting with watching a few of my girls PR at the Great Westchase 5k. The night before I was contemplating going or not going, being that my race was the next day and I should really just head to athlete check-in, get a little workout in and return to relax. I couldn’t keep away though. Just the thought of five of the ladies I coach at Fit2Run (my girls), having the ambition to run that morning, was enough that I just couldn’t stay away. I really wanted to be there for them and cheer them on.
They all looked a little surprised when I arrived, but in a good way, at least I hope in a good way. I was shocked at the amount of people that showed up being that I barely ever heard of this race. My girls, Sharon, Kim S., Molly, Sonja, and Donna were there and ready to rock and I even saw a few of them doing their prescribed warm-ups, which made me smile. With my camera in tow, I was happy to grab a few shots, but I knew I shouldn’t run with them, but deep down I wanted to.
After the gun went off I grabbed a few action shots and raced over to the 1 mile mark, but I missed a few of them, so I just hung out about three-quarters-of-a mile from the finish and waited. I grabbed photos of the women I saw, but I still ended up missing a couple. When Sonja came a long I saw a certain, not pain, but concern on her face, so I decided to jump in and bring her across the finish line. She is one of my projects, as she has been one of the few that continually asks questions, and genuinely wants to get better. I have even put a personal plan together for her to run the Best Damn Race Half-Marathon. She makes me so proud, as she continually gets better in more ways than one. I brought her in, egging her to push just a little more and increase her cadence and speed. She came across the line with a new PR and made this coach feel like the proudest papa ever. To increase that feeling even more, I found that all of my girls PR’d and Sharon by more than four minutes which is HUGE!!
We hung around a bit and checked out the expo before I said my good-byes and started my journey south to Venice, Florida in order to Attend the Check-in for my own race. The drive wasn’t bad from Oldsmar, around an hour-and-a-half, but it didn’t feel that long due to the radio blasting classic rock from 107.3 The Eagle. I love that station.
When I arrived I was surprised at the organization of the check-in. There were volunteers helping with everything to include parking. After I received my packet and got my athlete bracelet I was told to go get my timing chip in the next shelter. There stood two, large screen monitors with keyboards and little cameras at the top. The staff member brought up the application where it asked for my bib number and then had all of my information loaded. I verified it and then he coded a new chip and then took my picture. I was curious and asked him what the picture was for and he informed me that as I would cross a mat about 200 yards from the finish, my picture would come up on a huge monitor above the finish line. I was pleasantly surprised and excited about that. I would probably not see it myself, but just the thought already started my heart pumping for the race. I left that area and looked to my left and found a massage tent, and as I didn’t get a chance to see Lisa Jamison that week, I decided to check it out. I again was surprised when I was told by the volunteer that a massage pre and post race were included in the registration. They asked me what I was looking for and I told them I really just needed a good stretch and that is exactly what I got. Three LMTs all took turns massaging and stretching my legs, arms and shoulders out. This wasn’t some 20 minutes quicky rub down, this was a good 45 minute full-on stretch and it was awesome.
I caught up with Pete and Jaime after that and we all went over to get our SWAG bags, which by far was the best I had ever received. A Headsweats visor, Blue-Seventy goggles, samples of Power bites and a new Powerbar and very little paper all tucked in a drawstring bag labeled with Muscle Milk. The rest of the expo was pretty rudimentary, so we decided to head over to Sharkey’s for some lunch before the mandatory meeting.
The mandatory meeting brought on a surprise and a little fun. The race director notified that due to the rough water, and the possible Red Tide warning, that it was possible that the swim would be cancelled or reversed. What I haven’t mentioned as of yet, was that due to Hurricane Sandy, it was already very windy. The waves in the ocean looked angry and rough. One part of me was a little relieved, but it was outweighed by the side of me that was disappointed. I mean I should have been excited due to the swim being my worst event, but it just wouldn’t, and later didn’t, feel like a true triathlon if the swim was cancelled. I felt the last race of the season was going to be a huge disappointment without the swim, not to mention the high winds on the bike were also a concern.
At the end of the mandatory meeting there was a worst wet suit contest which was really entertaining. Six athletes went onstage with really ugly wet suits, some worn, some bleached and one of the custom made was really terrible. An athlete with this multi-colored, turquoise, purple, orange and black multicolored wet suit one by unanimous cheering and laughter by the athletes. The top two ended up winning brand new wet suits provided by Blue-Seventy which was kinda cool for them.
I was continually impressed with Rev3 when I visited transition. They didn’t have the rails that I was used to where the bike seat hooks underneath with just a little room to setup your bike and run gear, they had these wood boxes the ground that gave each athlete a sleeve where your bike tire was inserted allowing the bike to stand up on its own and the ease of removing it and returning it during the race, and a box for your gear and even more room between bikes. Not to mention the little of added extra of personalizing your spot with your bib number and name printed on the box.
The rest of the night basically consisted of packing up my gear, changing an inner-tube on my bike and relaxing. Oh, I will say one thing that the race provided that was really cool; race tattoos. These are temp tattoos with my bib number for both arms and the back of my right hand and my age on the back of my right calf. They looked extremely professional and were a lot easier to apply than I thought. Peel, stick, wet with a wash cloth and peel the back off. Done. I didn’t know how complicated it was going to be, so I applied them Saturday night and slept in them, and they looked just as good at 4 am when I awoke.
|Pete, Jamie and I before the race|
All of the athletes I knew had rented hotel rooms in Venice, but the ride was less than an hour, and I thought I would be better off sleeping in my own bed and having some solace time, prior to the race. I was very happy I made that decision. The ride down that early in the morning was easy and fast. I had plenty of time to rack my bike in transition and lay out my shoes and stuff before the race. As I walked up to transition I heard the announcer officially cancel the swim and proclaim the pros would have a 1.5 mile run prior to the bike but the age groupers would have a La Mond Time Trial start. While the disappointment came over me I was also curious about this time trial start as I had never had that experience before. Upon finishing I caught up with Pete and Jaime and socialized with them, Carola, Laurie, and some new friends we made.
|Carola and I|
Finally, after the pros finished their run and started on the bike the officials lined us up in bib order and started us at the Swim In as if we just came in from swim. After the first athlete ran into transition they continued starting each athlete every 3 seconds. I was bib 364 which gave me a good 5 minutes in line before I finally was started. I ran to my bike, jumped into my shoes, put on my helmet, with clipping my chin strap, grabbed my bike and ran to the mount line. I registered 1:37 for T1 which was ok, being that I was at the far end of my row and far from the bike out line. The wind was howling the whole time on the bike, but luckily the first 25 miles or so had a great tail wind. I was keeping speeds of 25-27 mph with medium effort and was feeling pretty good, even with some of the more experienced bikers passing me like I was standing still. Even Pete caught me with his race wheels and flew by calling me to chase after him. I kept him in sight for a good 5-6 miles until I lost him, which just at the point we turned into the wind.
It was brutal. I never thought I could work so hard to reach speeds over 16 mph. That is all I ended up thinking. “No matter what I just can’t go below 16.” It is such an arbitrary number but it sticks with me for some reason. I just refused to go under it. Later on this might had led to another problem, but I will get to that in a minute. Around mile 40 there was relief of about four miles, but even that was quickly defeated by turning back into the 20 mph headwinds that plagued us all on the back half of the course. After mile 20 I wasn’t really passed again, however I was doing my fair share of passing which was nice ego boost. I caught up to Jaime who started 260 people in front of me and even Blaine who was ahead of me by 100 or so. I was feeling pretty good in that arena, but I just couldn’t catch Pete. I tried though.
When I got back into transition I was noticing a little pain in the arch of my right foot. I never felt that before, so I just shrugged it off, but when I returned my bike it’s sleeve in transition, and donned my running shoes, I felt this sharp pain in my foot like I was running with a nail stuck in the ball of my right foot. I seriously thought I somehow broke my foot. I left transition within 90 seconds only to end up sitting on the curb howling in agony at the pain in my foot. I took off my shoe, massaged it and started rolling it over the curb and the pain was so intense tears started welling up, and not just due to the actual pain, but for the brief thought I might DNF. I said to myself, forget it, I am going to finish this thing if I have to hop the 13.1 miles and crawl across the finish line. I put back on my shoe and started to run slowly. I was so relieved when the pain started to disappear. I didn’t quite have my legs after the bike, but at least my foot wasn’t broken and hopefully the pain would subside completely and soon.
Digressing back when I first entered transition, Pete yelled at me as he had just crossed the timing mat, to come and catch him. Well, even after hanging out for a bit, I caught him before the first mile marker. He was hurting pretty bad and I was hoping he was alright. We stopped for a minute to stretch and then we walked and then ran for a bit. Just about the first mile marker Pete cramped up really bad and he just shouted for me to go on and even after I doubled back to make sure he was all right, he shooed me away so I ended up back in familiar territory; alone or alone as one can be in a race with 500 athletes.
My legs were still a little stiff, but they slowly loosened up. When I hit the second aid station, I grabbed some water, but at the third station I walked through it grabbing water and Pepsi washing down a Honey Stinger gel along with it. Interestingly enough, I had just recently found that Coke or a cola of any kind, really helps during a triathlon run. Not as much in a fresh run, but in a triathlon it sends a bolt of sugar right to the glycogen stores and seems to give me this little lift, just enough to make me feel like I can push a little harder. Problem is, it is short lived, but combined with the right other source of sugar it can keep me going for at least a couple of miles until I hit another aid station. That ended up being my strategy. Walk through every other aid station grabbing water and coke(Pepsi) until I got to the last garbage can and they I started running again.
The run was two loops with this two mile, out-and-back concrete trail along a canal. That was the part I wasn’t happy about. First, it felt like it would go on forever and second it was concrete and I could feel the impact. I adjusted the best I could by lifting my knees and landing as softly as possible, but it just wasn’t enough because I could feel it in my legs at times. On the long canal trail I saw Jaime on my left after the turn-around, and it didn’t seem like she was that far behind me and then I passed by Blayne who was looking really strong. They both inspired me to push a little harder. I was feeling stronger at the start of the second loop so I started to lean from my ankles a little more and raise my cadence. The second loop seemed a lot shorter than the first, not that I wasn’t terribly thrilled when I saw a sign “Half Mile to Go”. I powered through that last 800 meters passing two other athletes in my age group. About 100 meters prior to the finish line I heard in a huge booming voice, “And from Tampa Florida, Brad Minus coming down arms wide looking like a champ.” I was ecstatic, exhausted and in a lot pain. The pain in my legs was terrible. I knew it was a soreness from the race, but it was a pain a little more intense than normal. A handler walked me through as I was awarded my finisher medal and handed a Gatorade and a water, making sure I was stable. After I assured him I was fine he took my chip, told me congratulations and pointed out the amenities for the finishing athletes. I wanted to wait for Jaime, but I knew if I didn’t get someone to work on my legs before I cooled down entirely I was going to be in even more pain later, so I headed for the massage tent.
I didn’t have to wait long til I was lead to a table where a Chiropractic student named Marceia, worked me over. In other races and even while watching some of the other volunteer massage therapists work over other athletes I usually see a cookie cutter approach to working on athletes. Meaning, like an assembly line, athletes are brought in each one is worked on in the exact same way. I only say Marceia work on the athlete prior to me and I was wondering if it was going to be the same way. I was so delighted when it wasn’t. She continued to ask me about my soreness and pain levels as she worked on me, and she was even using the same techniques that Lisa uses with me and even better, she did nothing to me that was even similar to the athlete prior to me. This woman had instincts and they were good ones. When I got off the table I was still a little sore but I felt 90% better. Thank you Marceia wherever you are.
I heard Jaime cross while I was waiting and by the time I finished my massage I saw Pete from a distance come across, so we were all in at this point. Chris and Fallon had come to watch and pleasantly surprised me by staying for the entire race. I am so impressed with Revolution 3 and everything they had available. It was actually possible to cross the finish line and walk right over to the results tent, type in your bib number and immediately check all of your splits, and since it was web based anyone who is tracking an athlete was able to receive real-time information. The very second an athlete crosses a timing mat, anyone in the world could see the time if they are on the web page. The last few Ironman races I have either watched or competed in, my followers have told me the lag could have been up to an hour after the split was crossed.
|Jamie, Pete and I afterwards|
After, some pics and some socializing we checked our times and awesomely found that Jaime had placed in her age group. While looking at the computer it looked as though she had taken third, but when she was actually called for second place during the awards ceremony. Congrats Jaime!
I ended up breaking the 5 hour mark at a final time of 4:59.13 with 2:49 bike and a 2:06 half marathon, so I was happy with my performance. If there was a swim, I probably would have come in right around the same as Augusta, and I was glad for that.
This ends my triathlon season. I am in the midst of planning my off season and I have already titled it, S3F. Speed, Strength, Swim & Flexibility. I plan on working on my speed on the bike and the run, adding some endurance strength especially in my back and arms in order to increase speed in the water, doing more work in the pool on my form to try and relax and reduce my time in the water and increase my flexibility to protect my back and lengthen my stride and stroke. I am planning on competing in Tough Mudder in December with the A-Train, probably doing the Clearwater Marathon and maybe a couple of other short races just to keep my edge a little, before the first race of my season which at this point will be St. Anthony’s in April 2013.
Tribute Tuesday #1 – Amy Bennett Eck
I mentioned yesterday I am planning on having a regular column called Tribute Tuesday where I will select someone in my life who has had a positive influence on me in some way or another. Most of the time these people will have coached to increase my athletic prowess (which is actually pretty easy), challenge me intellectually (which isn’t really all that hard either), and/or inspire me to be a better human being. My first Tribute Tuesday subject has done all three. With no further ado I would like to introduce my coach, and friend; Amy Eck.