IndianaRunner

[Drake]

Here you can discuss Luke Brahm's training.

Feel free to ask questions, make comments, critique or just read!

Hopefully, Luke will chime in and answer.

Here you can find his latest blog entry:
http://indianarunner.com/LukeBrahmTrainingBlog.aspx

[RaisinBrahm]

Hey, Luke here. I've had this username for a while, but this is the first time I've posted anything with it. Anyways, really excited to start this whole blogging thing and hopefully other people will like it. Seriously ask me anything whether it be about training, things that compliment training (rope stretching, ice baths, core work, weightlifting, etc.), or other extracurricular stuff. If you wanna know any funny/embarrassing stories about Coach Cash, feel free to ask (just kidding Cash). Hopefully you get something out of it, and seriously feel free to ask anything.

[ac_xc]

What kind of weekly mileage do you run at the beggining of, say August (or even before), and through the season? Do you ever do any type of cross-training/other endurance sports such as biking, swimming, waterjogging, etc for training?

Finally, have you ever been injured to where you can't run for at least a week but can do other activity and if so what kind of training/ physical therapy did you do?

Thanks!

[RaisinBrahm]

My mileage will obviously vary a little leading up to cross country, but will go from the high 50s to the low 60s, and will stay in the low 60s for a good amount of time. Then, as we get closer to the end of the season we cut back a little to keep the legs fresh and ready to go.

As far as cross training goes, we will occasionally do a bike workout mixed with some core and running in the winter. Its a good way to get a workout in and still keep your legs relatively fresh. We usually do this if its really cold outside (sub 10). Lifting is also a somewhat big part of my training (2x upper and 2x lower a week). During my time off I usually swim (I have swam since i was 6, and swam for Ben Davis my freshman year) just to keep busy and active.

The longest I've ever been injured was during my freshman year of cross country, when i was also playing soccer for the school. That was an injury waiting to happen, and i strained my calf pretty bad. But other than that, I've been lucky to not have missed any running. This is also due in part to monitoring things closely, and doing a lot of core and drills as preventative measures. I highly recommend "The Stick" and foam rollers, as well as rope stretching.

[ClaytonOrender]

This isn't really a question but a thumbs up to the swim training in the off season. It can do wonders.

[Endurancerunner]

I was curious of how many days you performed core workouts and I also get very interested in the diet side of running. I believe what one eats can affect how they perform. Do you have a strict diet or eat whatever you want? Thanks

[lukebr]

what key workouts have you done in preperation for the seed spitting contest at camp this year??

[RaisinBrahm]

As far as core workouts we do a core routine everyday at practice that works on a little bit of everything. It takes a good amount of time (15 mins), but you really get used to it after a while. I feel it really helps injury prevention and who doesn't want six pack abs? If you want more detail on specifics, feel free to ask and I can get you a list and explain what you do on each one.

Diet wise, I sort of go by the mantra "If the furnace is hot enough, anything will burn". However, I try to not eat any candy, pop, or fast food during my season. Exceptions can be made, because sometimes you just straight up need the calories, but if the healthy option is there, take it. Anywhere near a big competitive race however you should definitely just go safe. Never starve yourself, and if you're hungry, keep eating (except for before a race). For example, I once ate almost a whole pound of almonds after a workout. Don't be afraid to eat huge portions, because if you want to eat a lot, your body probably needs it. But DON'T eat a whole pound of almonds. Such a bad choice.

[RaisinBrahm]

As far as the seed spitting contest, I've really ramped up in anticipation of the stiff competition. My training includes intense mental prep, various tongue and mouth exercises (see link), and eating upwards of three watermelons a day just to really get command over the watermelon as a fruit.

http://www.youtube.com/watch?v=ro_LMuIs3Ek

[WarriorXC09]

For example, I once ate almost a whole pound of almonds after a workout.

haha. yes. this is awesome.

[Endurancerunner]

As far as core workouts we do a core routine everyday at practice that works on a little bit of everything. It takes a good amount of time (15 mins), but you really get used to it after a while. I feel it really helps injury prevention and who doesn't want six pack abs? If you want more detail on specifics, feel free to ask and I can get you a list and explain what you do on each one.

Diet wise, I sort of go by the mantra "If the furnace is hot enough, anything will burn". However, I try to not eat any candy, pop, or fast food during my season. Exceptions can be made, because sometimes you just straight up need the calories, but if the healthy option is there, take it. Anywhere near a big competitive race however you should definitely just go safe. Never starve yourself, and if you're hungry, keep eating (except for before a race). For example, I once ate almost a whole pound of almonds after a workout. Don't be afraid to eat huge portions, because if you want to eat a lot, your body probably needs it. But DON'T eat a whole pound of almonds. Such a bad choice.

Thanks for the explanation it helps to see other runner's insight.

[Luke_for_duke]

Two questions Mr. Brahm sir.

One, what is the air speed velocity of an unlaiden swallow?

Secondly, I heard Connie beat you in arm wrestling last week. Can you confirm or deny said rumour?

[lukebr]

very nice video sir... almost as good as what ive been doing, it will be stiff competition for sure

http://youtu.be/j1o9ZWqCnKk

[RaisinBrahm]

I think this thread has reached the maximum amount of Luke B's that it can hold.

To the first question "I don't know that."

To the second, yeah right. I would own her if she ever got enough nerve to challenge me.

[Luke_for_duke]

Touché, touché.

[WarriorXC09]

dude Brahms camp sounds awesome, definately shoulda made an effort to go one year.

I have a few questions though.

first I have to know about what happened to Mueller

second, who is the biggest wuss on the Avon team and why?

and finally, is Levi Musson any good at ultimate or just terrible, or did he not play?

[RaisinBrahm]

First-Jordan just got a little overheated with a pretty bad headache, so we let him stay in an air-conditioned cabin across the lake (a.k.a. The Hilton).

Second-Zach Toothman. One word explanation. Ginger.

Third-While Levi is an excellent part of a human bike, he did not play frisbee. I don't think he's bad, but he's not a superstar.

[Tooth]

Second-Zach Toothman. One word explanation. Ginger.

Wow - I guess I can't compete with your "beautiful golden locks."

Keep in mind that although you've been around camp for all 14 years thusfar, you'll be a rookie counselor next year.

[RaisinBrahm]

Although i may be a first year counselor, i will hold the position of Assistant to the Camp Director, which surely counts for something.

[Ashar118]

Is it true that team Spiderman took a serious beatdown from team Superman in beach volleyball? I don't think I recall completely how it happened. Take us through what was going through your head as you realized the championship was a lost cause, please.

And also, would you take it personally if I were to walk around in running shorts printed with sunflowers?

[1bob11]

Sorry for the more serious question, but what happened at your semi-state meet in xc? What did you do differently in track to be able to peak at state?

[RaisinBrahm]

Usher: The game was clearly dominated by the ridiculous talent of that one girl who destroyed us with her serving. When I realized the game was lost, I got a little frustrated, but nowhere near as bad as a I got during the camper vs. counselors frisbee game. As far as the shorts go, I just wanna see them as part of an Avon uniform.

[RaisinBrahm]

Bob: Semi-State was obviously a pretty bad race for me last year. Not only was my race plan pretty stupid for anyone (Go out really fast and hold on), it is especially stupid for me. I'm more of a guy who needs to go out somewhat conservative and move up through the race, and end with a strong last K. So that was bad, but we also didn't really nail the taper. We ran pretty darn fast fairly early (Bedford North Lawrence) and didn't quite have the fitness at Semi-State I did a few weeks before. It was an SEVERELY disappointing end to the season, but an end like that makes it a whole lot easier to train hard through the horrible winter we had this year.

As far as tapering for track, we kept the longer, aerobic stuff going for pretty long, and didn't do much speed work until fairly late. I didn't back off for any meets until MIC, and the training was still fairly heavy at that point. That kind of training kept me ready to race fast much longer, well into July. My PR in the 800 came a week after state at the Midwest Distance Gala, and my PR in the 1600 came at Nike Track Nationals, which was three weeks after state. Hopefully we have the taper figured out, and I look forward to running fast late season and post season this year in track and cross country.

[BDCC]

i will hold the position of Assistant to the Camp Director, which surely counts for something.

You have so much to learn young grasshopper, this title counts for nothing "Dwight"...just have the coaches'/counselors' coffee ready after the morning run

[RaisinBrahm]

By the way, "go out fast and hold on" wasn't my actual race strategy, it's just what happened that day. It probably seemed like that's what it was though.