In this episode of the A to Z Running Podcast, Zach and Andi discuss dealing with disruption in running training. Stick around for the world of running segment with a world record and more!
MAIN TOPIC: DEALING WITH DISRUPTION
Main Topic: Disruptions in Training
There are many things that can cause disruptions in training. Whether life responsibilities or demands interfere, or sickness and injury plague, most runners experience unexpected disruptions.
Big picture to keep in mind: what are you trying to accomplish? You are trying to build as much fitness as possible. YOU CANNOT MAKE UP, CATCH UP, OR SKIP STEPS. A big mistake runners make is that they try to make up mileage, or push to paces they think they should be at, or would’ve been at without the disruption.
During the Disruption:
When you can’t run.
- Depending on the reason why, this approach will be different.
- If you are not able to run due to injury or sickness. What can you do to help your body feel better and move better?
- Are you able to safely cross the train?
- Are there PT exercises, mobility, and stretching that you can do to enhance recovery?
- Should you be hydrating and sleeping more?
When you have limited time (what to prioritize).
- Maybe your disruption isn’t a complete inability to train, but a restriction.
Comment about mindset and goals/expectations
- Avoid fatalism
- Running is about doing what you can right now… that part never changes
What to do coming out of disruption:
When you are coming back from a few days of not running.
- Ease back into your training.
- Emphasis again on not skipping steps in your training.
Some disruption is unavoidable. Are there any ways to minimize disruption?
- Last week we discussed a key part of training that is often overlooked: musculoskeletal strength. We can help ourselves avoid disruptions by preparing our bodies to handle the load.
- If the disruption is because of needing to focus on family or other priorities, communication prior to a big build up is important. While things come up that will need to alter training time and again, if you can come into a season with good communication among family members, you will have a better likelihood to avoid disruption.
- You’ve heard it said over and over, but good nutrition, hydration, and sleep will help reduce your chances of sickness and injury. It will also enhance your recovery (and probably your mood and outlook about training and life too).
- The ability to adjust training is also key to minimizing or reducing the impact of disruption. If you are able to do something, knowing what will help you towards your fitness building and health is a valuable factor to have. After this episode we hope you are better equipped to do this.
WORLD OF RUNNING
World of Running
- 10mi: Zach (PR), Jacob (PR), Nikki (PR), Jax, Andrew [pacing], Hannah (that finish!), Adi, Dan O, Kristi
- 5k: Nick (PR), Martha, Kelli, Stephanie (pacing family)
- Laura ran a 14k
#1. 24hr World Record Broken (again)
(Source: Canadian Running)
- Aleksander Sorokin of Lithuania smashed his own 24hr record.
- 198.599 miles or 319.614km at 7:15/mile pace (4:30/km)
- 10k more than last year when he broke the record.
- Accomplished at the IAU 24hr European Championships held in Verona, Italy.
- Previous to Sorokin breaking the record in 2021, the record by Yiannis Kouris stood from 1997 in 303.3km.
- Sorokin is 41 years old and didn’t start running until 2013 when he made a lifestyle change from drinking and smoking.
#2. USATF 10k Champs
- Stephanie Bruce won for the women in her final pro year
- Especially sweet as she’s run the race 4 other times and finished 2nd on three of those
- Also in course record time (previous by Erika Kemp in 2021)
- Next were Nell Rojas and Annie Frisbie
- Biya Simbassa won for the men (the 4:23 4th mile helped!)
- Also in course record time (Ryan Hall’s record from 2006)
- Next were Leonard Korir and Sam Chelenga
#3. Ice Bath Study
(Source: Canadian Running)
- Cites a 2019 study in The Journal of Physiology
- Cold lowers protein absorption in muscles (specifically reduces incorporating amino acids into muscle protein)
- Up to 26% for 5 hours post-cold
- Study size was very small, and it appears to be one of the first studies to examine this specific process
- BUT results were consistent for all participants… so…
- Noah Lyles admitted in an interview that he practiced ripping his uniform
- Track and Field news publishing preview lists of NCAA XC…
- Top 10 Men
- Nico Young tops the list
- Stanford has 3 in the top 10… is that realistic?
- Half of their top-10 is NAU or Standford… sounds like that will be a memorable champs
- Top 10 Women
- Katelyn Tuohy on top, and well-deserved prediction after track last year (2x runner-up indoor, champ 5k outdoor)
- Tough to bet against: Mercy Chelangat (10,000m champ, returning XC runner-up, and XC champ a few years back)
- NC State teammate Kelsey Chmiel in 4th