So my choices are to give up and go back to not running anymore, or making a serious effort to overcome the injury hurdle and get back to running injury free. I’ve chosen the latter path and have enlisted the help of a physical therapist to get me on the right track.

Postural Restoration Institute

The exercises that have been prescribed for me appear to be based on concepts from the Postural Restoration Institute. From what I can tell, Postural Restoration Institute is a approach to treating muscle imbalances in the body through a comprehensive evaluation of movement patterns. One of the focuses of the Postural Restoration Institute school of thought is to use proper breathing as a way to achieve stronger core muscles.

As I mentioned in my prior post, the main exercise for the back pain is to use the 90/90 hip lift balloon exercise. The idea of blowing up a balloon to combat back pain sounds a little crazy, but I have to say that I’ve experienced some progress.

Of course, the “progress” could all be in my head – the placebo effect – but my upper back already feels stronger and I understand the concept of trying to strengthen more core from the inside out.

As for the knee, the physical therapist prescribed the side lying adductor pull back exercise.  I could try to explain this rather complicated exercise, but it’s probably best to watch this video:

The basic idea of the exercise is to activate the adductor and glute medius muscle to assist in the stability of the femur. According to the therapist, one of the reasons for my knee pain is that my femur is basically inward due to the fact that my adductor and glute medius are not firing.

The unstable femur puts a tremendous amount of strain on the inner knee – thus the nasty and nagging “runner’s knee” pain.

Still Hoping for Hood to Coast

I apologize to all of those who have followed the blog over the last few months. It’s been pretty depressing with all of these injuries.  But it’s all worth it if someone is helped by any of my posts.  The biggest thing for me is to keep running and not give up like in the past.

I still have a goal to run in the Hood to Coast relay race at the end of August and also hope to run a tune-up 5k in July. However, I really need to get my body to state that allows me to run some solid tempos and interval workouts.  It is so hard to run a fast race without speed work.

Hopefully the techniques from Postural Restoration Institute can save the day. We will see!

The post Postural Restoration Institute – Hope For My Running Injuries? appeared first on The Runner's Resource.

The 30 Minute Runner 2.0 experiment has entered into a new phase. After three weeks of base training with easy mileage, I’m now ready to start added some variety to my workouts – including the progression run.

I’m still in the “introductory” running period of the Run Faster program, so these first few workouts are not meant to be overly difficult of long – however, they are important in building a foundation for more challenging workouts in the future.

The Progression Run

I ran my very first workout yesterday in the Run Faster program – a 6 mile progression run. A progression run is simply a steady run that ends with a fast pace.  For example, my workout today was a 6 mile run with the last ten minutes at a moderate pace.  The ten minutes were also run uphill to maximize strength training.

One of the cool things about the Run Faster program is that it often combines the traditional Sunday long run with these progression runs. It is a fantastic way to take advantage of the benefits of the long run while also including a mini tempo run at the end.

Combining two workouts into run is a huge help for my very busy schedule.

It is important to keep in mind, however, that concluding a long run at a faster pace is really tough.  I had averaged about 8:20 minute mile pace for the first 5 miles of the run and I ended up dropping the last ten minutes to about 7:40 pace.

Due to the fact that I ran the last ten minutes uphill, I was really feeling it in my legs and lungs.  However, it was also a lot of fun to switch pace and get my legs cranking.

It is difficult to know if I ran the ten minutes at the correct pace.  In his book, Coach Hudson does not provide specific time goals for progression runs.  Rather, he leaves it up to the runner to determine what pace feels “moderate” or “hard.”

In order to run well during the “progression” phase of the run, I definitely recommend taking the first part of the run easy.

So without further ado, here is my current training for 30 Minute Runner 2.0 as recorded by the Garmin 310XT.  I realize that many of these runs exceed 30 minutes, but I had the time to go a bit further on some of the days and took advantage of it. Not every week will be the same.  Stay tuned for a recap of the first fartlek workout later this week!

The post Getting Faster With Progression Runs – 30 Minute Runner 2.0 appeared first on The Runner's Resource.

Over two thousand years ago, a Greek King named Pyrrhus of Epirus and his army fought soldiers of the Roman Empire at the Italian city of Asculum.  Unlike so many others who attempted to stand up to the growing empire, Pyrrhus and his army actually won the battle.

However, the battle was extremely costly for Pyrrhus – he had lost nearly 10% of his soldiers and many of his generals.

After the battle, the Roman army was soon brought back to full strength with a new supply of recruits.  Pyrrhus’ army, on the other hand, had no new reinforcements.  While Pyrrhus enjoyed his victory on that specific day, he knew that the cost for winning the battle was too great – with his large losses, the Romans would soon defeat him and his army.

The phrase “pyrrhic victory” is now used to describe a short term victory that ends up ruining the victor.

Pyrrhic Victories in Training

Almost every runner has experienced a “phyrric victory” in his or her training.

When designing a training plan, many runners focus only on mileage volume and the time and intensity of workouts.  There is a certain excitement in running super fast workouts and being able to brag about lengthy long runs.

Unfortunately, going for the glory in a specific workout can ultimately doom a training plan. Injuries and overtraining often follow workouts or mileage amounts that were done without proper build-up.

Rather than focusing on the “epic” workouts in a training plan, runners should focus on a more important metric for judging training success: Consistency.

Consistency: The Key Ingredient to Running Success

The fact that a runner may have run an amazing 4 X mile or 6 X 800 meter workout while running 80 miles per week is irrelevant if the runner got hurt the next month and had to take two weeks off.  Similar to Pyrrhus, a runner’s decision to go “all out” on one workout when he or she is not ready is a recipe for disaster.

The true plan for running success is one based on consistency.

While all runners want to run amazing workouts, we also have to be smart about whether taking on increased intensity is appropriate for our specific fitness level – the costs of overestimated our fitness are just too great.

For example, a recent study found that an endurance athlete’s VO2Max declines about 6% after taking two weeks off from training. For a such a short period of time,  this is a significant drop off.

To avoid going backwards in your training, fight the urge to run workouts that are a drastic increase in intensity from prior sessions. Make the decision to be patient.  Learn from Pyrrhus and make sure you achieve “victory” in your ultimate goal race rather than some workout in the middle of your training plan.

The post The Consistent Secret to Running Sucess appeared first on The Runner's Resource.

However, many runners focus on the wrong types of goals, which can be very harmful on race performance. Join Casey as he explores the best way to set running goals in order to help you maximize your training and racing.

If you enjoy the episode, please take moment to leave a review on iTunes. It is much appreciated!

The post Running Tips Podcast 004: Setting The Right Running Goals appeared first on The Runner's Resource.

My experience of the “introductory period” of Coach Hudson’s Run Faster training plan continues. Currently, my running has only included easy runs to build mileage, a few (short) long runs, and a few sessions of hill sprints to build strength and help prevent injury.

While my training has been fairly routine during these first few weeks, a sneak peak at my upcoming training during the introductory period is very interesting. For example, next week I will run my first “progression run,” and the week after I will run my first fartlek workout.

I am surprised to see that the “base building” phase of the Run Fast plan includes these workouts at such an early stage.

Progression Runs

A progression run is simply a regular easy run that includes a section of increased pace at the end of the run.  The Run Faster program often combines progression runs with long runs – a runner goes on a usual long run, but accelerates to a faster pace for the final 20-30 minutes of the run.

Progression runs are a great way to help build a runner’s aerobic endurance without taxing the body too much.  This makes it a perfect workout to include in the introductory period of a training plan as it provides a bridge between easy base building runs and faster “threshold” workouts.

Fartlek Workouts

I’ve written about fartlek workouts extensively on The Runner’s Resource, but the way that the Run Faster program describes the fartlek was new to me.

As a brief refresher, “fartlek” is Swedish for “speed play” and refers to a workout in which a runner alternates fast a slow running. Generally a fartlek is an unstructured workout that is done on roads or trails.

I have always assumed that this workout should only be used after a runner has developed a solid training base. However, Coach Hudson uses fartleks throughout the entire course of the plan as a “specific endurance” workout.

According to Coach Hudson, fartleks are a great way to get the body accustomed to running at the specific pace of the “goal race” of a training plan – the “hard” portions of a fartlek are run at this specific pace or faster.

For example, if your goal is to run a 20 minute 5k, your goal race pace is 6:26 per mile.  Therefore, the “hard” portions of a fartlek should be run at 6:26 mile pace or faster.

Early in a training plan, the hard sessions of a fartlek are very short in duration (only about 30-45 seconds).  Again, the whole idea is to gently introduce the body to the goal race pace.

As the plan progresses, the hard sessions of the fartlek become longer (i.e. 50 seconds, 400 meters, 800 meters, 1k, etc). By gradually building your body’s tolerance for running at the goal pace, you will give yourself a great chance to achieve your goal time.

I’m excited to get into these early base building workouts and see how they impact my training and racing down the road.  It is a lot of fun to challenge my preconceived notions of what the “base building” portion of a training plan means.

The post Building A Training Base: What Workouts Should I Run? appeared first on The Runner's Resource.

In this episode of the Running Tips Podcast, Casey explains the general rule for when to buy a new pair of running shoes. Following this rule will help keep you healthy and continue to train strong.

As always, I would certainly appreciate a review on iTunes if you have the time. Thanks!

The post Running Tips Podcast 003: When To Change Your Running Shoes appeared first on The Runner's Resource.

The more things change the more they stay the same. Although I’m shifting to a different training plan, my running last week wasn’t all that different to my old plan – minus the 10-20-30 workouts.

Training in the “Introductory Period”

As I mentioned in my post explaining the 30 Minute Runner 2.0 plan, I am following the excellent advice in the book Run Faster by Brad Hudson and Matt Fitzgerald.  As explained in the book, quality training plans should always include  3-5 week “introductory period” of training.

During this period, the focus is on building mileage volume and strengthening the body for future speed and threshold workouts. Therefore, I ran an average of 30-35 minutes five days last week. On Monday and Thursday, I included one set of hill sprints.

The whole idea of using hill sprints as a method of injury training is still pretty foreign to me.  However, I’m going to commit to them and see if it improves my bad track record when it comes to running injuries.

On Sunday, I ran a five mile long run – long runs are something that were missing from my original plan. I think they are a key component of building aerobic endurance, strength, and reducing the chance of injury.

Status of My Runner’s Knee Injury

Speaking of injuries, I’m still working on fixing my runner’s knee.  My knee feels much better than it did a few weeks ago. The RunnersConnect strength training routines are fantastic and are helping to strengthen my weak hips, glutes, and quads.

Of course the real challenge is to commit to the strength program.  This can be really tough – especially with a busy schedule – but I am trying to include at least a few of the exercises in the RunnersConnect program after every run.

Another thing that is helping my knee is self-massage on my quad muscles.  After poking around a little, I discovered that my outer quad on my affected leg is super tight. I think the tight quad is slightly pulling my knee cap off its track, which causes pain on the inner portion of my knee.

I’ve been using a foam roller to loosen it up a bit – using the roller hurts a bit, but I think it’s working.

More Introductory Training – And Hood to Coast?

During the next few weeks, I am going to continue to build as much mileage as possible with my busy schedule and continue focusing on hill sprints at the end of some of my runs.

My hope that smart “introductory” training will provide me with a solid foundation for the speed workouts and threshold runs that will come later in the plan.

By now, you might be saying, “This all sounds great, Casey, but what are you training for?” Good question.

A few of the teammates on my old college team are pushing me to run on their Hood to Coast team in August.  If you don’t know, the 200 mile Hood to Coast race is one of the largest relay races in the world.  The course winds from Mount Hood in Oregon to the Oregon Coast.

If I run, I will be expected to run at least three legs of the relay, with distances that vary from 3 miles to 7 miles. I obviously have a ton of work to do to get into shape, but I think I will try it.  It will certainly provide me with plenty of motivation.

The first week of 30 Minute Runner 2.0 is in the books. Onward!

The post Building the Base for Hood to Coast – 30 Minute Runner 2.0 appeared first on The Runner's Resource.

I have decided to take some time off from running and seriously address my runners knee issues with the RunnersConnect Strength Training Program. Although I’m bummed about putting the 30 Minute Runner program on hold, I’m using my pent up energy to catch up on some reading.

One book that has caught my attention is “Win Forever” by the Seattle Seahawks football coach Pete Carroll.

The book has some great information on Coach Carroll’s philosophies on coaching and success in football and life in general.  One chapter that really has caught my eye is on the “Three Rules” that Carroll requires all of his football players to follow.

As Carroll states these three rules apply not only to football players, but to any situation where the goal is to get the most out of people.  I believe that the rules are highly applicable to runners. The three rules are:

Rule 1: Always Protect the Team

Carroll explains:

We wanted [the players] to be fully aware of what they were doing at all times and to understand that for every decision they made there would be a result that affected the team…

Although running is individual sport, it is helpful for runners to view their bodies and overall training plan as part of a “team.”  Runners need to understand how each choice they make can affect their ability to maximize various components of their training.

For example, by choosing to watch that extra television show at night, you will make it tougher on yourself to get up for your morning run.

Another example: By choosing to stubbornly run on that painful knee, you will risk further damage to the knee and other parts of your body that are forced to compensate (this one applies to me).

Rule 2: No Whining, No Complaining, No Excuses

One of the great destroyers of any promising training program is the excuse. “I don’t have enough time to run,” “I have no one to run with me,” and “It’s raining,” are just few examples of unacceptable excuses that prevent runners from achieving their goals.

Consistently whining and complaining about running also leads vicious cycle of negative self-talk that includes motivation killing thoughts like “I’ll never be a good runner,” “I just don’t have the right body type to run,” and “I can’t do it.”

Runners need to be conscious of the inner dialogue they have with themselves.  A negative, self-destructive dialogue can create the expectation of negative results from running and a total lack of confidence.

It is critical to replace this tendency for self-sabotage with positive, affirming statements, such as “I will be a good runner,” “I will run relaxed and with confidence,” and simply, “I can do this.”

Rule 3: Be Early

Obviously it is important to be early for races, but this rule has a much broader purpose. “Be early” means to approach running in an organized and constructive manner.

Don’t just aimlessly jog a few miles a few times per week with no purpose. Study training plans, understand how incorporating certain kinds of speed work can make you faster, and think about signing up for races and taking them seriously.

By approaching running with respect, commitment, and with an attitude of learning you will be rewarded with increased fitness and an enormous sense of satisfaction.

By following these three rules you will put yourself on track to maximize the benefits of running provides.  You will learn the key concepts of avoiding bad choices that could harm your training, stopping the destruction of negative self-talk, and approaching running with a sense of discipline.

What are your rules and guidelines for running?

The post 3 Rules That Will Make You a Better Runner appeared first on The Runner's Resource.

I recently received an e-mail from a reader who has been following the 30 Minute Runner experiment. She was intrigued by the goal of figuring out the best low mileage training options and asked whether I had read the book Run Less Run Faster by Bill Pierce, Scott Murr, and Ray Moss.

I had never heard of this book, but the title sounded interesting. I picked up the book at my local bookstore and started reading.

Run Less Run Faster Principles

The training principles behind the Run Less Run Faster program are unique and are a lot different from my 30 Minute Runner program. In my program, I am running 30 minutes per day at least 3-5 times per week, and doing short but high intensity interval workouts 1-2 times per week.

The Run Less Run Faster Program would eliminate all of my easy run days.

The basic idea of the Program is that, during a one week period, runners should run three high quality workouts, two cross training workouts, and take two days off.  The authors refer this basic plan of three run days and 2 cross training routine days as the 3Plus2 plan.

There are three types of high quality workouts: track repeats, tempo runs, and long runs.  Here are a few examples from one week in the 5k plan:

• Track Workout: 10-20 minute warmup, 6 X 800 meters (with 400 meters rest), 10 minute cool down
• Tempo Run: 1 mile warmup, 4 miles at “mid tempo pace”, 1 mile cooldown
• Long Run: 7 miles at “long tempo pace”

The book includes detailed pacing tables for each type of workout based on a runner’s fitness level.  As a 20 minute 5k runner, I would be expect to run the 800 meter repeats in 2:57 minutes. My “mid-tempo” pace is 6:58 per mile. And my “long tempo” pace is 7:13.

These paces are pretty intense , but I guess you have to work hard when you are only running three times per week.

Cross Training in Run Less Run Faster

One of the key distinguishing factors in the Run Less Run Faster program is the use of two “cross training” routines per week.  The authors are very clear that the cross training must be non-impact.

This eliminates treadmills, stair-climbers, ellipticals, certain home workout programs, such as “Insanity” and “P90X,” and jumping rope. Therefore, the only viable cross training exercises for most people are swimming, cycling (including spin classes), and using a rowing machine.

My understanding is that the purpose for the non-impact cross training is improve a runner’s fitness without risking injury.  This could be a godsend to runners who always seem to get injured with higher mileage programs.

Is Run Less Run Faster for Me?

I really enjoyed reading this book. It was refreshing to see a unique take on how to best train for a race.  It was also remarkable to see detailed training plans for marathon times as fast as 3:05 using only three runs per week.

However, I think the Run Less Run Faster program has different goals then my 30 Minute Runner program.

The Run Less Run Faster program is all about limiting the number of running days, but, with the cross training component, the total exercise time per week remains largely the same as other plans.

The 30 Minute Runner experiment is all about limiting the amount of time spent running. It is perfectly acceptable for me to run seven days per week, as long as I don’t regularly exceed 30 minutes per day of running.

It seems to me that the Run Less Run Faster program would take much more time than the 30 Minute Runner Plan.  Not only are the workouts way longer and more intense, but finding ways to cross train could be a real pain.

I don’t have much interest in purchasing a gym membership, driving to a gym, and doing lap swimming or spin class. This would take much longer than a 30 minute run.  I’m also not interested in spending a lot of money on a rowing machine.

So while I am intrigued by the Run Less Run Faster program, I just don’t think it makes a lot of sense for me at this moment in my life.

Have you tried the Run Less Run Faster program?

How did it work for you?

The post Run Less Run Faster – A Low Mileage Option? – 30 Minute Runner appeared first on The Runner's Resource.

I took the last two days off. 

It wasn’t because of my knee injury – although it could probably use the rest.

The reason for not running the last two days was that I simply did not have the time.

I couldn’t run in the morning because I was busy getting my daughter ready for day care. I couldn’t run at lunch because I had lunch meetings both days. And I couldn’t run home from work because I had to pick up my daughter from day care.

Sometimes – no matter how hard you try – it is so tough to find time to run. The goal of the 30 Minute Runner project is to reduce training time to give me every opportunity to get some running in, but it still doesn’t guarantee that I will have time – especially if I need to use any spare time to watch my daughter.

Even though I failed to find time to run the last two days, here are four tips that can help you find time to run if you’re a parent.

1. Ask Your Kids to Run With You

This option is obviously much easier if your kids are old enough to run at a decent pace. If you think that your kids will have no interest running with you…well…you never know!

Of course, don’t put pressure on your kids to run with you – gentle encouragement will probably be more effective

When I was ten, my dad asked me if I wanted to go on a jog with him. I was so excited that he asked me and it started a weekly Saturday morning routine of running with my dad. It also started my life-long love affair with running.

2. Have Your Kids Bike Next to You

If your kids are too young to run with you, maybe they are old enough to bike next to you. If they are still biking in training wheels, it is best if you utilize this option in a low-traffic area to cut down on safety concerns.

You could make a game in which your kids bike ahead of you and you sprint to catch them – sort of a modified fartlek workout.

3. Take Your Kids to the Track

If your kids are too young to run or bike at a reasonable pace, then take them to track and allow them to play on the infield while you run some laps. The nice part about a track is that you are able to run on a soft surface while keeping a close eye on the young ones.

A track infield might be a good place for your kids to kick a soccer ball or play tag. It’s even better if there is a playground within sight distance of the track.

4. Use a Jogging Stroller

I put this option last because it is probably my least favorite. I simply have not been able to get used to a jogging stroller. Part of my problem is that I really like to run with my arms swinging freely. Having to hold on to a stroller with two hands for the entire run changes my stride.

If you have to use a jogging stroller, the best option is probably the Bob Revolution. It is super sturdy and easy to turn. If you use a jogging stroller, please make sure to lock the front wheel so it does not swivel while you are running.

These are just a few options for incorporating your kids into your workout. Not only will they help you find time to train, but they will set an awesome example for your kids on the importance of exercise.

Now It’s Your Turn:

• How do you find time to run as a parent?
• What are some fun ways to include your kids in your workouts?

The post 4 Tips for Parents Who Have No Time to Run – 30 Minute Runner appeared first on The Runner's Resource.