This week, we wrap up the training periods series with the final topic: recovery and maintenance.
After that, we share world of running updates about the USATF 25k championships, a new 100k record, and a must-read research review.
MAIN TOPIC:Training Period: Recovery and Maintenance
Main Topic: The Best Possible Race Week
Brief recap: addressing training periods
- What it is and why do it
- How to know you were successful
- How to achieve that success
At its most basic, a complete training season consists of:
- Building (technically not part of the season but more like pre-season)
- Conditioning (laying the foundation)
- Strength (getting the legs race ready)
- Sharpening/Racing (priming)
What else is there?
- Recovery: What it is and why do it?
- Recovery: How to know you are successful?
- Recovery: how to achieve it?
- Maintenance: what it is and why do it?
- Maintenance: how to know you’re successful?
- Maintenance: how to achieve this?
- The BIG SUMMARY
Training periodization helps runners grow physiologically over the long term and achieve higher performance potential for primary goal races
- Creates a greater sense and clarity of purpose in training endeavors
- Leverages the understanding that systems build in layers
- Makes use of the principle of iterative growth
WORLD OF RUNNING
World of Running
LOTS of AtoZrunner performances over the weekend
24 races this weekend!
Kyle 10k PR
Erin and Mary 5k, 10k, 25k
Bill 25k PR (debut)
Jax 25k PR
Dan O 25k (2nd AG)
Andrew 25k (pacing)
Hannah 25k (pacing)
Doug 25k (debut)
Chris 10k (though sick)
#1. Riverbank Run/ USATF 25k Road Racing Championships
- About: The USATF Running Circuit is a USATF road series featuring USATF championships from one mile through the marathon and consistently attracts the best American distance runners with more than $500,000 to be awarded in total prize money. A total of $42,600 in prize money will be awarded at the USATF 25 km Championships
- Women’s race
- Dakotah Lindwurm set the pace
- At 10k there was a group of a few women: Dakotah Lindwurm, Betsy Saina, Keira D’Amato, Jessa Hanson, Jeralyn Poe, and Nell Rojas
- At 15k it was Lindwurm, Saina, and D’Amato and a chase group with Hanson and Poe only a couple seconds back
- Keria made a surge and only Saina went with her.
- Under a mile to go, Saina accelerated and created a little space on D’Amato
- Saina nearly missed the final turn
- Saina won over D’Amato for her first US Title
- Recently, Betsy welcomed a beautiful baby boy into her life and, despite the challenges of motherhood, she returned to racing and achieved a new personal best at the Tokyo Marathon(first time representing the USA) with an impressive time of 2:21:40.
- She is a three time NCAA champion from Iowa State
- 34 years old
- 1) Betsy Saina (OTQ half enroute) 1:24:32
- 2) Keira D’Amato (OTQ half enroute)1:24:39
- 3) Jessa Hanson (OTQ half enroute) 1:25:33
- 4) Dakotah Lindwurm (OTQ half enroute)1:25:58
- 5) Nell Rojas (OTQ half enroute)1:26:19
- 6) Jeralyn Poe (OTQ half enroute)1:26:32
- 7) Breanna Sieracki 1:28:43
- 8) Mackenzie Caldwell 1:29:19
- 9) Katrina Spratford 1:30:13
- 10) Joanna Stephens 1:30:49
- Dot’s world age record 46 year old women, 12th in a time of 1:31:31 (She has previously won the US championship)
- Men’s race
- Leonard Korir and Thomson jumped to the lead immediately, within the first 5k there were only 8 men in the lead pack.
- 3 man race in the last 5k
- Same as in the women’s race, with 5k to go Korir made his move on Shrader and Thomson.
- Points? Korir’s finish pushed him into the top spot in the USATF Running Circuit .
1) Leonard Korir (OTQ half enroute) 1:14:45
2) Jacob Thomson (OTQ half enroute)1:14:49
3) Brian Shrader (OTQ half enroute) 1:14:53
4) Connor Winter 1:15:30
5) Joel Reichow (OTQ half enroute) 1:17:12
6) Jarrod Ottman (OTQ half enroute) 1:18:58
7) Adam Walker 1:19:06
8) William Norris 1:19:21
9) Brendan Gregg (OTQ half enroute) 1:22:27
10) Fernando Cabada 1:22:27 (also first masters)
#2. The World’s Fastest 100k (again)
(Source, thanks to Brandon and George for sending this news our way)
- Aleksandr Sorokin does it again as he breaks his own world 100km record by six seconds 🔥
- His time of 6:05:35 averages out to be around 5:53 a mile/3:39 a km – over 62.1 miles
- 5km – 18:17
- 10km – 36:33
- 10 miles – 56:20
- Half Marathon – 77:08
- Marathon – 2:34:15
#3. Research on distance running
- Shared by Dr. John Maskill
- “A Primer on Running for the Orthopaedic Surgeon”
- This study is an overarching examination of some of the main questions orthos get from runners/people thinking about running
- What are the benefits/are there risks?
- Summary 1: lots of benefits (we know them well)
- Summary 2: some minimal risks that are pretty much entirely transient (short-term)
- Biggest “risk” is cardiac distress, but even then, catastrophic concerns are only as high as about 1 per 184,000 runners–contrasted with 1 per 40,000 college athletes (of all sports)
- Are There Musculoskeletal Risks of Running? (How Likely Am I to Get a Running Injury?)
- Strongest predictor of running injury = total distance (>65k per week–about 40mpw) and history of injury
- Interestingly, in review of this research, something they do not usually measure is how many of those miles in a given week are run at what % of maximum effort
- In other words, they don’t know how hard or easy people are running
- “At any given time, 25% to 36% of runners have a running-related injury. Half of these injuries reduce or eliminate running ability, but 25% result in no running time lost or need for medical attention.”
- “A retrospective review of >2,000 running injuries found that the five most common were anterior knee pain, ITBS, plantar fasciitis, meniscal injuries, and patellar tendinopathy.”
- 4 out of 5 of those are knee injuries!
- HUGE table of common injuries, causes, and treatments
- Plantar fasciitis: often resolves in 6-12mo (categorized as long)
- What Kind of Stretching Is Recommended?
- Static & PNF (proprioceptive neuromuscular facilitation) before exercise reduces performance
- Dynamic appears to increase performance in power/strength and speed/agility (no observed effect on endurance activity)
- No definitive effect on injury reduction (whereas proprioception and strength training does)
- Other questions… age (older and younger), pregnancy, and rehabilitating surgeries…