Have you ever seen the movie,"What About Bob?" Bill Murray, plays Bob Wiley, a man with many psychosomatic disorders. Bob goes to see his psychiatrist, but is pawned off on another doctor in the practice named Dr. Leo Marvin (played by Richard Dreyfuss). Dr. Marvin offers his new book called Baby Steps to Bob as a cure for his phobias. The book's main idea is that by taking small steps each day you can improve your life. Bob is agoraphobic, and has trouble leaving places sometimes. Dr. Marvin,"baby steps," him out of his office before leaving for a month long vacation with his family. The story continues with Murray(Bob) following the family while they are on vacation.
"Baby Steps," is exactly where I am right now with my training. After a tailbone injury, I have started adding land workouts back into my routine, but it's a slow, steady process. I've been doing small increments of running on pavement and trails to rebuild what I have lost over the last month or so. The good news is that water workouts, like swimming, and running on the underwater treadmill by HydroWorx, have kept my aerobic fitness level where it needs to be. Still, it's different running on land, and my body is taking a while to adjust back to land workouts.Fartlek workouts have helped with my land training. These are interval sessions, done at about 60-80% intensity. They can be done anywhere. I have a trail right in my backyard so I run there, but fartlek can be done on a regular treadmill, HydroWorx treadmill, or track. I warm up with a mile to mile and half of easy running. Then I take walking breaks in between my intervals. For example, after my warm up, I run for about 4 minutes at about 60% intensity. Next, I walk for a minute and run another four minute increment at a higher percentage. Each interval is followed by a 30 second to minute rest before I start the next run. You can have fun with these and mix it up anyway you wish, with whatever intensity you wish. Once you reach the allotted mileage or time, be sure to cool down with some easy running or easy walking.
I am not running for long distances, but rather,"baby stepping," back into running shape on land. After all, I didn't go out and run six miles when I first started running. Conversely, after an injury, I want to protect myself from getting hurt again. Small intervals of running at moderate intensity are a great way to get back into the game.
Fartlek can really help with speed too. Once I am pain free and able to do a bit higher mileage, the fartlek method can be used by increasing intensity and decreasing rest periods. One of the great benefits of this method is that it can be adapted to the needs of an individual, and it develops aerobic and anaerobic fitness levels. Many fartlek workouts include hill work which can be especially tough.
My first race of the season is in April, and to quote part of Robert Frost's, Stopping by Woods on a Snowy Evening," But I have promises to keep , And miles to go before I sleep, And miles to go before I sleep..."
Tri- On,
Kelly
What About Bob.mov You Tube
