Evidence, Running, Strength Training

Running Rewired

Good morning folks!

Super star, running expert, researcher and overall good guy Jay Dicharry has a new book out: Running Rewired. From the latest Run to the Top podcast, it sounds like a researched based approach to injury prevention and performance strengthening guide for runners. If you are like me and love terms like triple extension, neural drive, proximal stability and periodization this maybe a page turning thriller.

My copy is on order and I am sitting in my hands. The anticipation is like the last Harry Potter book.

But in all seriousness, check out the podcast and listen for yourself. I am a big fan of Jay’s first book: Anatomy for Runners. Highly recommended to my patients and clinicians treating or coaching runners.

Running, Strength Training, Uncategorized, Workout

2018 Race goals

I’ve seen a fair number of injuries from poor training and poor planning. Most running coaches will ask you to pick an A race – the one race this running season that you want to finish/PR/place then a B race – a race you want to finish/PR/place but not as bad as A race.

You can do more races, just plan accordingly. Is one race too close to another? I always plan no more than one race a month. As good as I am to sticking to a training plan, I am a competitor. I know for myself that if it is a race, I am all in. No holding back. So I give myself a month in-between races to recover and prepare for the next one. The exception is if I am using a race to prep for the next one. For example doing a 10K two weeks before doing a 10 miler would seem appropriate if you have enough miles down for the 10 miler.

Here is my plan so far for 2018:

A) St. Michael’s Half Marathon May 19

B) Annapolis 10 miler  August 19

A few other races on my list:

Spartan Sprint May 12 in DC. Anyone interested in putting together a group? May 12


Dawnson’s Father’s Day 10K  June 17

Wyoming Buffalo Stampede 10K (great race in Wyoming Delaware) July 21

I am sure there will be a few more on my list. What is your A race and B race? Any other fun races out there?

CrossFit, Evidence, Running, Strength Training, Workout

First Crossfit Workout

I hope everyone had a great Holiday weekend. While spending time at my in-laws this past weekend, I had the opportunity to try out CrossFit at Crossfit 1806 in Smyrna, DE.

It was so fun! So I hate the gym: the traditional big box gym with the set of lined up cardio equipment, the TVs all around, the meat heads grunting around the dumbbells and making all sorts of bedroom sounds. It just sucks. But I advocate all runners should be lifting weights, doing something outside the realm of running, biking, swimming. Not only does it help prevent injury, but it also helps performance.

Here is a nice break down from a more recent study (out of the hundreds of thousands of studies) that demonstrates this truth: STRENGTH TRAINING FOR MIDDLE- AND LONG-DISTANCE PERFORMANCE: A META-ANALYSIS

YMLSPORTSCIENCE does a great job with his info-graphics on the basics of the article.

  1. Resistance training shows moderate improvement for middle and long distance performance.
  2.  Maximal exertion and intensity leads to better outcomes vs other intensities.
  3. It doesn’t matter where you are on the spectrum of athletic performance. Everyone benefits.
  4. Resistance training makes you more efficient and overall more fit.
  5. The evidence suggest a minimum of 2x a week for 24 sessions to show improvement.

Here is why I loved this CrossFit workout:

1. It was fun. It was called the 12 days of Christmas. Each day corresponds with the number of reps. You work with a partner alternating the days until you reach day 12. It was cumulative, meaning by day 12, you and your partner are running through the whole list.

  • Day 1- rope climb
  • Day 2 – squat and overhead press
  • Day 3 – pistol squat
  • Day 4 – power clean
  • Day 5 – toe to bar
  • Day 6 – KB swings
  • Day 7 – KB Snatch
  • Day 8 – Pullups, strict
  • Day 9 – Box jumps
  • Day 10 – ball to wall
  • Day 11 – Burpess
  • Day 12 – Weight lunges

2. Everyone works together. It is a community in the truest sense. I was the new guy and I got high fives, fist bumps and cheers. The guy that was my partner turned out to be someone my wife went to high school with.

3. Equal opportunity. Check out the picture. It is equal men and women, all age ranges, all levels of fitness.

4. Coach Michael is a stickler for form and technique. Exercises were only available to me if I could demonstrate them. I couldn’t do any of the barbell stuff since it was my first time, but at least I could modify with the kettlebells.

Here is a Facebook Live video of how the fun chaos went down: https://www.facebook.com/1806Crossfit/videos/1487631508022381/