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By Janda Ricci-Munn, April 6, 2011 10:00 am

A common belief amongst competitive distance runners is that in order to increase one’s fitness, one must run … a lot.  Although I will be the first in line to advocate the fact that success in distance running requires a steadfast commitment to a long-term, rigorous training progression, I will also caution that obsessing first and foremost about the number of miles run during a given week can also present its fair share of pitfalls. Unfortunately, many runners make the mistake of correlating weekly mileage to the effectiveness of their training program. The thinking goes something like this: “If I run 80 miles per week instead of 40, my fitness will increase twice as fast, and I’ll be much faster and stronger come summer.” Let me explain why this thinking, although admirable, is flawed.

Know What Your Training For
A successful training program is one that prepares an athlete to perform in a very specific manner at a specific event/course, under specific weather conditions. For instance, training for nothing but cool weather, 5k events that all occur on relatively flat, fast courses will leave you severely undertrained for a marathon that takes place on a hilly course and features hot and humid weather conditions. Intelligent training design begins with asking yourself the following question:  “What am I training for?” Once you know the answer, you begin planning  your course of action.

Plat Specific Training Phases
The next step to intelligent training design is to plot the specific training phases that you will progress through as you build towards your key, or series of key events. Despite what some experts may claim, there are a number of training approaches that one can employ when training for a given event, the most effective of which will best meet the individual athlete’s needs. For instance, some athletes may choose to sprinkle a little more intensity into their routine during the early stages of their progression while keeping their total training volume relatively conservative. Doing so may provide slower or newer athletes with an opportunity to hone their speed while also building the necessary endurance base that will carry them throughout the remainder of their event specific build up. Another group of well trained,  naturally gifted athletes who already possess a high degree of top end fitness/speed may choose to forgo higher training intensity altogether in favor of a much higher volume approach during their base phase preparation.  Although proponents of either approach may vigorously argue the merits of employing one routine or the other, I’ve been around long enough to confidently say that there is more than one way to induce the high degree of event specific fitness that one must attain by the time the big competition rolls around.

This brings us back to our initial discussion on the prioritization of weekly training volume. The number of miles that an athlete runs during a particular training week or block is completely arbitrary and, during the pre and competitive training cycles in particular, nearly meaningless in terms of how the athlete’s degree of event specific fitness is going to be affected. Give me two athletes of equal ability who are training for a local 5k and allow one to run nothing but 70 – 80 miles per week at relatively easy paces while the other employs a more event specific, complex training routine that “only” sees her topping out at 50 miles per week, and I guarantee you that our 50 miler runner will win, by a large margin, on race day.

Know Your Training Saturation Point
With the exception (in some cases) of the base phase training phase, total training volume, at least when measured in terms of miles and/or total hours, should never constitute a priority. A very effective, albeit simple, way to the define the uppermost limit of appropriate training volume is looking at it this way:  The athlete should strive to train as much as possible until their total training volume begins to negatively impact the event specific training sessions that allow for gains in event specific fitness to occur. This training “saturation” point is going to be different for every athlete of course;  many Olympic level athletes may be able to maintain a steady diet of 100+ miles of running per week along with a full load of event specific quality work, while your run of the mill recreational runner may find that 30 miles per week works best.  As a general rule, increasing one’s fitness means increasing one’s capacity to train harder and more often, so for those of you who currently train on the lower side of the training volume perspective, don’t despair:  as you continue to log the key workouts along with those supplemental base miles, your fitness will increase, and who knows … perhaps someday you’ll be able to boast of the fact that you train like an Olympian too!

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By Cliff Koraska, March 31, 2011 9:48 am

As we age, our bones become weaker, and more prone to fractures and breaks. Muscles also lose their strength, which can attribute to falls resulting in broken bones and other injuries. It is important that we continue a regular exercise routine as we age, to help bones and muscles stay strong. Cardiovascular exercise is also important, to help ward off heart disease.

For an elderly individual, a workout does not need to be intense, but a simple walking program is an appropriate weight-bearing exercise to promote bone and muscle strength, as well as cardio health.

When considering an exercise routine for an older individual, it is also important to consider the terrain of the workout location. Choosing to exercise on a treadmill, is often a safer choice than walking outdoors, as falls due to tripping on uneven sidewalks, or rocky terrain are more likely outdoors.

There are 3 specific benefits of the Landice L7 treadmill in exercise for the elderly:

• VFX Shock Absorption – Landice treadmills provide a walking surface that has been deemed “softer than grass,” which is important for users suffering from arthritis, or former knee or foot-related injuries. (Read more about Landice shock absorption in this article.)
• Low Step-Up Height — Landice treadmills have a step-up height of only 7 ½ inches, making it very easy for users to get on and off the treadmill, reducing the possibility of a user tripping when getting on or off of the treadmill.
• Zero Start Speed — Landice treadmills provide a zero start speed, meaning users can access the treadmill and step onto the belt before it begins moving. This is another factor that can help reduce the risk of falls and injury for Landice users.

Please consult your physician before beginning any exercise routine.

For more information on Landice residential treadmills, visit Landice.com.

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By Cliff Koraska, March 24, 2011 4:17 pm

Many pieces of exercise equipment won’t just be found in fitness centers or home gyms, but some are also used in medical rehab clinics for patients recovering from injury, surgery or illness.

Treadmills are often used to help patients return to weight-bearing exercise after injury or surgery. They can also be used to help patients who have had neurological damage or spinal injury learn to walk again.

While Landice Rehabilitation & Wellness Treadmills are often used in training of elite athletes, our treadmills have also been used in treatment of neurological,  post-operative conditions and sports-related injury rehabilitation.

Landice Rehab Treadmills feature zero starting speed, a crucial element in any rehab treadmill. Our treadmills also come fitted with extended parallel medical handrails, VFX shock absorption system and patient-attachable safety lanyards. They are easy for patients to step onto, with a low, 7½” step-up height.

The most important factor of rehab for any patient is the ability to specify rehabilitation to each patient’s unique needs. Landice treadmills offer a variety of customized settings for speed and incline, as well as built-in programs designed to suit the user’s needs.

As rehab patients begin training on a treadmill, prevention of further injury should be a primary concern. Landice treadmills come with VFX Shock Absorption, which is designed to significantly reduce the shock of impact on the body’s muscles and joints.

Researchers at Harvard University studied the effects of stiffness of running surface on performance and concluded that a stiffness rating below 15 klbf/ft is necessary for comfort and injury prevention. Landice VFXPlus treadmills have a stiffness of 7klbf/ft — five times softer than grass.

Click here for more about the Landice VFX Shock Absorption system and to watch a video about shock absorption.

Find all the features and options of our Rehabilitation Treadmills here.

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By Landice, March 9, 2011 11:06 am

Running on the L8

Whether you refer to yourself a competitive or recreational runner, the fact of the matter is, if you’re investing time and effort into your training program, your end goal is improvement.  As a runner, improvement means being able to run faster than you have before over a given distance and/or performing at a level that you were previously unable to.  Although competitive running events are most often the best proving ground for the hard work that you lay down on a week-to-week basis, self assessment sessions can prove to be equally beneficial and are an integral means of evaluating the effectiveness of your training program.

There are a wide variety of ways to assess your body’s response to a given training progression. One of my staple, albeit very simplistic and unscientific, assessment sessions while competing as a long course triathlete, involved my favorite Sunday long run route:  A 25k (15.5 mile) run over undulating terrain.  I’d know that I was coming into “good form” when I could complete the course while running within 10% of my race day goal paces without having to push too hard to do so.  There are a variety of very controlled and precise tests that one can pay for to assess improvement as well; VO₂ max and lactate testing sessions are 2 options that come to mind.  These tests are typically executed within the confines of a laboratory setting and provide a plethora of data for the testing subject.  Unfortunately, they also come with a price tag and can be hard to access in some parts of the country.

A simple, yet very effective means of assessing your aerobic fitness on a month to month basis is by employing the “T20” test.  This test can be carried out on a flat section of road, the track or even the treadmill.  You’ll want to make sure that you’ve kept your training fairly light for the 3 – 4 days preceding the test to ensure that your system is well rested and ready to perform up to its full capacity.

The testing session involves 3 segments:

1. The warm up segment.  Approach this the same way that you would a normal track or treadmill based workout.  See my prior training tips if you are unfamiliar with proper warm up protocol.
2. The testing segment.
3. The cool down segment. Once again, employ the same cool down protocol you would upon completion of a normal track or treadmill based workout.

Equipment: You will need a heart rate monitor and stop watch.

Course & Conditions: You should strive to execute the testing session on the same course and  under similar conditions every time you employ it as air temperature, humidity levels, wind, course gradients, etc. will all have an effect on your ability to maintain a specific pace at a given heart rate/oxygen consumption rate.

Unlike a race, there is no need to run at maximal effort during the testing segment.  Upon conclusion of the warm up routine, the athlete will run for 20 minutes continuously (hence the term “T20”).  The athlete should use the first 10 minutes of the testing segment to gradually build to 85% of maximal heart rate.  In order to do so, he or she will need to gradually increase pace along the way.  If you choose to run on the track or treadmill, a safe pacing strategy would be to start off at your estimated marathon race pace and to then build by 3 – 5 seconds per mile every quarter mile/400 meters until heart rate finally reaches 85% of maximum.  Once you have attained said heart rate, maintain your pace through the end of the 20 minute segment.  Although allowing your heart rate to drift a couple of beats above 85% is just fine, try to limit it to no more than that.  Reduce pace if need-be in order to maintain the goal heart rate along the way.

Upon completion of your cool down, note the amount of distance that you traveled during the second 10 minute segment of the 20 minute run.  Denote this distance, along with the corresponding heart rate, in your training journal.  You would be wise to also denote the environmental conditions that you faced when executing the test and your degree of fatigue leading into the test (i.e. how you felt during your warm up, and during the hours preceding the testing session).

As previously mentioned, for the distance runner, one of the main objectives of one’s training program is to increase the speed at which one can run for sustained periods of time; a key ingredient in your ability to do just that is to increase your running economy.  Simply put, running economy is a measurement of the amount of oxygen your body consumes at a given speed.  Oxygen consumption rates can be correlated very closely to heart rates, as it is the blood that transfers O₂ to the working muscles; as the athlete begins to push harder, the muscles demand for O₂ increases and blood must be pumped to the musculature at a faster rate in order to deliver it.

The T20 test is a very simple and effective means of tracking your body’s response to the training load.  If your training program is an effective one, you should note an increase in pace at the same heart rate every time you execute the T20 test.  My recommendation would be to test every 6 – 8 weeks, but testing every 4^th week is also okay as long as you are not unrealistic in your expectations when it comes to self improvement (for a well trained endurance athlete, an increase of even 1 – 2% in pace per month would be considered outstanding).  If you find that your T20 pace fails to improve after 6 – 8 weeks of solid training, it’s time to re-examine your training program and identify where it’s falling short; this is where a good coach can help of course!

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By Janda Ricci-Munn, August 12, 2010 10:00 am

I’ve been training for and competing in triathlons since 1995. Ever since catching the tri “bug” at age 19, it’s been my dream to host a triathlon of our own here in my home town of Gloucester, Massachusetts. That dream came to fruition last year and once again this past Sunday, as my city and I celebrated the 2nd annual Gloucester Fisherman Triathlon. It was a ton of hard work to pull the race off, but we did it, and enjoyed a spectacular turn out and some tremendous performances by the best pro/elite field to grace the New England sprint triathlon scene this year.

Helping to create and direct a triathlon is one of the most challenging endeavors I have ever faced. Logistically, you must cover all the bases and think of ways to avert all the things that could go wrong before over 800 athletes swim, bike and run throughout the streets of a fairly busy city such as Gloucester.

Being a long time athlete myself, my first and foremost concern for the event revolves around safely as the thought of a fellow athlete being injured on our course is something that makes me lose sleep at night. The myriad of emotions that you face leading up to, and following race day leaves you nothing short of exhausted. I often wondered why race directors complained of being sick post race, and now I know (I’m currently dealing with a nasty cold!).

The GFT serves as a fundraiser for the non-profit group I belong to: The Gloucester Fisherman Athletic Association. The GFAA consists of a group of volunteers who pool their collective resources to create events and fund raising drives that raise much needed funds here in Gloucester. These funds are used to offset the athletic “user fees” that our school system must impose upon its student-athletes due to budgetary cuts. The funds are also used to maintain and enhance the athletic fields & facilities that our student-athletes play and compete upon.

As a proud graduate of Gloucester High School and someone who benefited tremendously from my experiences as an athlete, I feel that it my obligation to help out the next generation of GHS athletes and saw the creation of the Gloucester Fisherman Triathlon as a chance to do just that.

It was once again a dream come true as I watched hundreds of athletes pour into Gloucester last weekend. Many of them showed up on Saturday to pre-register for the race, and I had the opportunity to lead a training clinic for many of the first timers in attendance who would soon embark on their first triathlon the next morning! I must admit that, due to the combination of fatigue and stress that I had to endure for the weeks leading into this race, I was nearly overtaken with emotion when I first greeted the group and began my talk. Although it may sound a bit corny, I felt incredibly proud of the fact that these people would soon call the GFT their FIRST EVER triathlon. I was also very grateful for their participation as they were directly helping the GFAA in their fund raising efforts by competing in the race.

Michelle and I were up bright (it was actually pitch black at 4:30 a.m.) and early Sunday morning and on the go all day; helping out on the course, running supplies around, directing athletes as they headed out and in on the bike, handing out awards… if you think that competing in a triathlon is hard, try organizing one!

We had some legendary names on hand and the Women’s race was won by none other than the 1995 Hawaii Ironman World Champion, Karen Smyers. Seeing Karen rip through the streets of downtown Gloucester was almost too good to be true. What made it even better was that she was joined by so many other great athletes like former U23 national champ Ethan Brown and about 100 of my friends and acquaintances from around town.

Check out the Gloucester Daily Times’ online edition for a story on the race and all of the great photography and video content that the good people at Good Morning Gloucester provided as well.

Well, that’s a wrap for the 2010 rendition of this year’s GFT. I’m looking forward to next year already!

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By Landice, August 11, 2010 10:57 am

Janda Ricci-Munn helped coordinate what is being called the most competitive sprint event in the Northeast, the Gloucester Fisherman Triathlon.

Congratulations to Janda for such a successful event, and to all the runners, the race even saw a new course record by John Babcock!

See full race results here.

Good Morning Gloucester was on the scene for the race. Check out their video recap, including interviews with triathletes and their fans!

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By Landice, July 19, 2010 10:00 am

Check out this video from the Carlsbad Triathlon, put together by URideTV.
A new course record was set by Professional Triathlete Lewis Elliot!

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By Landice, July 16, 2010 9:49 am

One of the most overlooked muscle areas of a runner is the backside. Okay, well, maybe it’s not “overlooked.” Maybe “paid attention to.” Nope, that’s not quite right either. Hmm… I got it! One of the most under worked muscle groups of runners are the glutes (gluteus maximus, gluteus medius, and gluteus minimus). Yep, the derriere, the bum, the hind quarters, the tush. Weak buttocks have been the culprit in ending more running seasons than possibly any other running-related injury.

The gluteus maximus is the attention getter—the J. Lo of the group. But of the three gluteal muscles, the gluteus medius is a key muscle to focus on when it comes to running. This muscle (along with the gluteus minimus) helps to externally and internally rotate the thigh. It’s also a hip abductor (helps to pull the thigh away from the body). Okay, now I know what your thinking, “I don’t externally or internally rotate my thigh nor do I abduct my thigh when I run.” Correct. However, the gluteus medius is key in stabilization of the hips/pelvis.

Be sure to click here to see a video explaining how you can work your glutes! Continue reading 'No Butt’s About It!'»

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By Landice, July 15, 2010 10:53 am

Hal Higdon, Runner’s World writer, is infamous for marathon running and coaching. Recently, one of our contributors, Thad McLaurin (Runner Dude), had the opportunity to interview this marathon icon.
Runner Dude and Hal talk getting started, pre-race food, barefoot running, and so much more. Check out the interview on Runner Dude’s blog.

In the video below, Hal Higdon talks marathon with Training Peaks – the “Ultimate Training and Nutrition Software.”