Training to fight a dragon
With Spring running right around the corner, I am starting my prep. I am going to be participating in the Bush Babes and Bros Race Specific Training Clinic (Dragon's gonna be SLAYED this summer) and I am STOKED!
But I also know that it means I am going to be running more km than ever before, so I want to be prepared.
Going into the spring, I am focused on 3 things:
1) Building my Aerobic Base. It has been a long time since I have done extended cardio, and having decent cardiovascular fitness goes a long way in training for a long run. For the past two weeks, I have been putting in about 20-25 minutes of moderate level aerobic (cardio) training (heart rate usually the 140-160 beats per minute range). March 1st the plan is to start 30-45 minutes of steady-state cardio at an intensity that keeps me in the 135-155 beats per minute.
2) Tendon Prehab (specifically my Achilles). As a mid/forefoot runner, I know my ankle and Achilles are going to take a lot of that load (especially with the hills that I know Dawna has in store for us) so I want to be prepared for it.
3) Managing a mild hip-flexor strain. Right now it is an annoyance, but I know if ignored it has the potential to wreak havoc on my training, so I am starting the rehab process. Since the pain is mild, I am focusing on adding STRESS to the muscle, which both stimulates healing and helps build my capacity, making me less susceptible to hip flexor strains and pain in the future. Add in the additional benefit of improving running muscular endurance and foot turnover, and it’s a no-brainer.
This week I add-in my rehab/prehab plan which currently looks like this:
A1 - Calf Raises (3-Direction) to prep my calves and Achilles. 15 repetitions with feet pointing in each direction (forward, outwards, inwards)
A2 - Psoas (Hip Flexor) March to rehab my hip flexor (and then improve my foot turnover/cadence). 10 repetitions per leg of concentric marches.
Want to follow my training journey? I will be documenting my training on both the Adventure Athlete Podcast (coming soon) and on social media (Instagram)
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Book an Appointment with Dr Murdoch: book here
Instagram: Base.Camp.Doc