IndianaRunner

[WarriorXC09]

Well, to answer your first question I feel....différent, i guess. It was kind of difficult making the transition to doubles. I spend an alot of time per day focusing on running and the things that go along with it, more so than ever. Last summer I'd get up, go to XC and call it a day. Now I spend a total of at least an hour running per day, an hour total of stretching and massage, and usually another half hour of core work. It ends up being alot of time so I've had to work around that. Dailt habit wise i have to pay attention alor more to what and when i eat, also my sleep patterns and being careful with how I exert myself throughout the day. I do alot of the same things but I am alot more structured and focused this summer. Also, not having a job opens up time for me. I feel alot stronger than last year, I am to the point where a sub 17 5k is not too bad, even while in base phase with nothing faster than 5:20 pace. So I guess that answers you last question. I attribute it to my extreme focus and drive, plus a higher level of training and my thyroid medicine I take doing the trick too. We'll see how September and October go cuz those are the most important. As for the workouts, some are combinations that I write myself, some are workouts I did in high school, and some are taken from George malley's "summer of Malmö" model. It's all working for me so far, hope that answers it! ThAnks.

[Drake]

How did the 5k go?

[WarriorXC09]

it went ok. Ill have a race recap in the blog post. I went 16:59. I had already had around 50 miles in the legs that week, and it was a real tough course hill wise so I was pleased with how I handled it. I would never have been able to do that last year or even at the start of track this year. I ended up coming home 3rd out of around 230 so wasn't too shab.

[steburg]

In your blog today, you made a comment about how you were amazed that some guy with such bad form was able to stay ahead of you for the first two miles of the 5k. So, how important do you think form is when it comes to running fast? I mean Matt Dorsey has really bad form and I know he's faster than you.

[WarriorXC09]

Yes, you make a very good point. Personally I have never seen dorsey's form, I wOnder how much faster he could be. I feel like it is an important factor, but not the main or only factor to running fast. Without good form I dont think it would be possible to reach your FULL potential, even if that is just a few seconds here and there. There are not many Kenyans or professional runners with poor form or wasted movement. It takes time to have good form practice makes perfect. I used to have worse form but I made a strong effort to change that, and it worked. It's just another piece in the puzzle. I think that everyone is different but there are definately varying degrees of good form and bad form. I think what everyone has to remember including myself is that no one has PERFECT form.

[steburg]

How did you go about improving your form? I have pretty awful form where I move my head a lot while a run and I've tried to fix it, but nothing has seemed to work. Also, Dorsey has a PR of 15:44 for 5k and he split 1:51, so I don't know if his form is holding him back that much.

[WarriorXC09]

maybe not, some people run the way they run and that's just how it is. I'll tell you what, the most important thing for me was running more. Over time, my form progressed. That's not a very concrete solution to working on form so here's a few tips.

study other runners: watch video of Kenyans or professional guys, study the way they move, how their stride is, their foot placement, everything, watch how after 2.5 miles into a 5K who's form changes drastically and whose doesn't. Your body will automatically switch to poorer form when you get tired at the end of the race. This is probably where the head moving comes in. I have seen a lot of people at the end of race moving their heads like you mention. The easiest way to correct this is to while your running easy, or tempos, or whatever, every mile for a minute or two find a point ahead of you, fixate all your attention on that point, look straight ahead, not up, not at the ground. Practice looking straight ahead too, don't catch yourself staring at your feet.

Breath easy and keep good arm movement: This one takes a lot of time if you have poor arm movement (like I did). You want your arms into your body, not away from it, and moving at a nice 90deg angle or so. You don't need huge pumping arm swings during your runs, just nice relaxed shoulders, arms coming up to your chest. Don't clench your fists or grit your teeth or shut your eyes (I am still working on this), tell yourself to relax and just breathe. This is where watching other runners helps a lot. I study the way that Kenyans run and try to mimic their movements during a race. Also, breathing has a lot to do with good form, relaxed breathing techniques help a lot. This was one place that I didn't have to work on a lot. Think to yourself and count your breaths when you run sometimes, you want a nice relaxed rhythm working.

Work on foot strike and placement: I don't know if you are a big heel striker or not, but it would be well worth your time to work towards a more natural forefoot or midfoot strike if you are. This is where shoes with lower heel to toe drops can help you out a lot. Also, during your runs for around 30sec or a minute or whatever during each mile, practice running on the ball of your foot like you might during a quicker run. Also, you want to work on foot placement under your body, not outwards or away from it, that's wasted movement you don't need.

All in all though, practice makes perfect, so practice practice practice. Changing your form doesn't happen overnight it takes months, so don't give up. I know there are a lot of form seminars and sessions out there. It may be beneficial to go to one depending on how bad you consider your form to be. Basically though, follow these small tips like I did and over time I think you'll be able to work towards a more natural movement.

[radical_flyer]

Correct me if I'm wrong, but isn't your ultimate goal to make the IU team next year as a sophomore? If this is the case, why are you training to peak in November? I'm assuming you'll train/peak as if it's a normal highschool year, with two seperate seasons. But if you truly want to put up some great times early next fall and make the team, wouldn't it be smarter to just train straight through November and all of Spring? Basically, I'm saying maybe building up a big base, and a lot more strength would be more beneficial to your final goal of running well below 16:00 in about a year

[WarriorXC09]

Correct me if I'm wrong, but isn't your ultimate goal to make the IU team next year as a sophomore? If this is the case, why are you training to peak in November? I'm assuming you'll train/peak as if it's a normal highschool year, with two seperate seasons. But if you truly want to put up some great times early next fall and make the team, wouldn't it be smarter to just train straight through November and all of Spring? Basically, I'm saying maybe building up a big base, and a lot more strength would be more beneficial to your final goal of running well below 16:00 in about a year

Yes, I am glad u brought this up. You are correct in noting that yes that is the ultimate goal. Before I had caught wind of the running club scene and how there were races like NIRCA regionals and nationals that was my plan. I thought it would be more beneficial to have closer goals in mind to keep me focused along the way so for things not to get too dull. Also, I wanted to gain experience on college courses and a longer racing distance. I think you'll find that my track season will be far longer and have a bigger base season, well see how it goes but I may do what you mention then, idk yet. also wanted to meet new people and create some ties to the IU program early on. In the end I thought it would be just as beneficial to do it this way. Thanks.

[WarriorXC09]

http://www.facebook.com/mytrialsaremeasuredinmiles

made a vlog sorta thing for this week, let me know what you think. If you cant see this just add me as a friend or ask me a question or something

[iwearperushortshorts]

When is your first race for IURC then? and will you include in your blog how you did/felt etc?

[WarriorXC09]

well IDK if Nussa ended up entering me in the IU open but If I'm in it then it will just be a workout. My first race will be intercollegiates which is the weekend after this one. Yes, I will definitely include all aspects of my experience.

[Trembo3578]

I was looking for you in the Loyola results. Any reason you chose not to run with the run club there today?

[WarriorXC09]

I was looking for you in the Loyola results. Any reason you chose not to run with the run club there today?

Yes, I have had plantar faciitis for the last week and a half and haven't run. I went along for moral support.

[RushXC]

What's your opinion of IU freshman, Morgan Welsh?

[WarriorXC09]

What's your opinion of IU freshman, Morgan Welsh?

Haha my opinion of him? Well, I don't know him that well but I think he is a pretty legit guy. Also, I look for big things out of him in seasons to come. I know I mentioned he was one of my picks to have a huge track season and run 9:10 in the 3200 before he was out for the season. So, I think he is hard working and motivated and I am interested to see how he progresses under the fantastic system they've got going here at IU.

[BB_HC_Runner]

How much of IU's training/team system do you actually get to witness as a member of IU Run Club? Do you get any sort of inside look that we dont? Anything interesting you'd be willing to share?

[WarriorXC09]

How much of IU's training/team system do you actually get to witness as a member of IU Run Club? Do you get any sort of inside look that we dont? Anything interesting you'd be willing to share?

um, not as much as you would think. I am assuming that over the years I will most likely gain a little more insight but not a whole lot. I see the IU guys running a lot which is cool sometimes, it's just like "oh hey there is Andy Bayer" Our older guys have connections within the IU team and probably know more than me and I believe they have had conversations with Helmer. But yeah, I will get back to you if I find out anything else, but If I was able to gain good enough insight into the program in terms of training/workouts I would respect it and would not be posting it.
Good question though.

[C-ross25]

So Maddison,how did youre run club season go for you. I know u have been battling injuries which has put an effect in youre training.but what have you learned from this experience that is going to prepare u for the track season? And I also wanna know some core excircises or ur routine that u do and the time for each excercise.

[WarriorXC09]

So Maddison,how did youre run club season go for you. I know u have been battling injuries which has put an effect in youre training.but what have you learned from this experience that is going to prepare u for the track season? And I also wanna know some core excircises or ur routine that u do and the time for each excercise.

run club season was awesome on an purely experience level. No, I didn't have the times I was going for, and my health has been a big issue in the last month leading up to nationals, but it was still an awesome time. I was really happy that I found the run club. They are all really dedicated and motivated guys just like me and I felt like I'd known them for a long time. The main thing I enjoy is the opportunity to run with guys that are a lot faster than me, know some stuff that I don't, and being able to be pushed more in workouts. During my time in Danville, I ran most of the time by myself, and especially in my workouts I was just running against myself, and didn't have anyone to push me. Not a knock against my teammates, nor a statement to pump myself up, that's just the way it worked out in high school. Now however, I have guys to chase down, which has always been my style for races. To be able to hone that strategy/skill in workouts and regular training works really well. That is why historically I have been better at track, because of the fewer number of runners and the ability to just hang off someone or focus on one person. I have very high hopes for the future, both on an individual level and our team. Specific goals I don't feel like sharing yet but I think some big stuff will go down. As far as track goes, I'll have to wait and see. I think I am definately a doubles over singles guy, and I may just stay at the same mileage I was (70) to become more accustomed to it. I have serious problems with my feet/toes, the way that they are made just is not good for running. I never have had injuries above my ankle, my attention to recovery has kept me very strong, but I cannot do anything about genetics. Therefore, I wish to re-evaluate my feet with the doctor and find out exactly what would have to be done. I have considered getting surgery over christmas break, and that would knock out my issues for good, but I'd be out for a month. My plan then would be to have roughly 10months to prepare for cross country, and skip the track season in terms of racing. If my problem is a quick fix or it regresses, I will most certaintly run the track season. It is up in the air at this moment.

This is going to be a lengthy post.....here are some core workouts/exercises I do regularly. I pay a lot of attention to this, I don't go as crazy as I used to with it but still do some harder stuff. A lot of them are hard to describe, since some are of my own invention, but I'll do my best. (I have roughly 100 different core exercises, but these are just the ones I find the best)

I am not going to suggest to you crunches or anything like that, these are tough core workouts and you can do crunches for the rest time or something like that.

med ball planks (either both feet on floor and both hands on med ball, or both feet on med ball and elbows on the floor) (I usually do cycles of these with other exercises in between 1min hands, 1min feetx5 or something
med ball pushups (these are the ones with the hands on the med ball, just do pushups on it.) (do 10, hold 30sec, do 10 more)
med ball roll ins (this is the one wit the feet on the med ball, roll the med ball in and out a few inches towards your stomach while contracting your abs, don't fall off) (20, 30sec hole, 20more)
russian twists with med ball
normal planks 2x2min or 4x1min with exercises thrown in in between like v-ups, v-ins, side planks, side crunches, hip thrusts)
I used to go crazy with planks but now the most time I spend planking total in a workout is probably 20min
leg raises with med ball throw (on this one lay on your back with legs outstretched and med ball on your chest, as you lower your legs, throw the med ball up as far as you can, and catch it, don't let yur feet hit the floor)
med ball hold/bicycle (I assume you have heard of the bicycle, on this one, keep arms outstretched at sides, and do the motion with your legs, but in one of your outstretched arms hold a 10lb med ball a couple inches off the floor, go until you can't hold it up, then switch arms.
holds (on your back, lift your legs up perpendicular to your body, and contract your abs, hold for 10sec, lower your legs to like a diagonal angle to your body hold 10sec, then hold your legs a couple inches off the floor for ten seconds.
bench sides with med ball (you'll need a decline bench for this one, have a med ball, crunch up and hole halfway up on the bench, your arms should be outstretched with the ball, twist side to side 30sec, then go close in and do russian twists with it for 30sec, then the outstretched one for 30sec again
one arm/one leg planks 15-20sec each side
one arm/one leg knee in (balance on the leg and arm opposite of each other, and draw the other leg towards it's opposing shoulder (this one is pretty tough to keep you balance, if you can't do it do knee ins in the plank position with feet and hands on the floor
double med ball planks (this is one of the toughest core workouts to do, it is hands on a med ball, while balancing your feet on another med ball, it takes extreme balance, especially the harder the med ball. You can also add in pushups for this if you can do them.
These are all the big ones, I suggest using a combination of them and doing reps/intervals just like running, with more ab exercises in between these like crunches, side crunches, v-ins, etc etc.
Hope this Helps!