Workout: "JOHNNY CASH"

Obj: Power Endurance

Warm up: 15x Getups each had @ 25#

Training:

12 Rounds
Row 250m (Full on sprint - pull as hard as you can)
10x Deadlift @ bodyweight
10x Elevated push ups
10x Weigthed situps @ 45#
10x Pullups (kip)

Workout: "RUNNING SUCKS! WAH!!!!!!"

Warm up: Dread, complaining, delaying, .....

Training: Run 1 hour @ 80% MHR

Comments:

I had two of my veteran athletes mutiny on me yesterday because of the little bit of running we did in a recent workout. Complaints included sore knees, ankles, and "I suck at it."

As I write this entry, I can feel my calves tighten up, and ankles begin to freeze from the 1-hour run I just took at 80% of my max heart rate, which is about 150 beats per minute for me.

Tonight after training, when I walk the stairs to my apartment, my knees will let me know their displeasure.

Did I mention that I suck at running? I'm not a big guy - just 5' 7", 155lbs or so, but I definitely got a stocky, non-endurance build. I pound the pavement when I run, and my body/joints suffer.

Then there's great strength coaches out there like Mike Boyle, Greg Glassman and lots others who argue that long, slow distance running will make you slow, weak and injured. Instead, they urge us to replace long, slow with interval training - most of the benefits, with less time.

So why do I run? Several reasons:

(1) I suck at it. One of the great downfalls of self coaching is you naturally gravitate toward the things you do well, and avoid the things you suck at or don't like. Aerobic conditioning/distance running is definitely a weakness of mine. To grow as an well rounded, mountain athlete wannabe - I've got to address my weaknesses. Simple as that.

(2) Functional carryover. Long days in the mountains are spent mostly on your feet - walking, jogging, or running on scree, trails, etc. To succeed at these, I need to train my heart and lungs to burn fat (aerobic conditioning) and develop muscle and joint endurance in my legs, knees, ankles, etc. The gym can help, but there is no short cut. To go long, you have to train long. Period.

(3) I don't want to lose this movement. The worse part about distance for me is the resulting stiff/sore ankles. I'm just 39, but have arthritis already, and after a long day on my feet - have trouble walking the next morning. There is no way to avoid this discomfort. I've tried drugs, orthotics, new shoes, wrapped ankles, etc., but nothing works, save not doing the activity. I have a hope that doing more distance will lube up my joints, and the pain will decrease, but I'm not sure it works this way.

This I do know. The more I go long, the more my ankles hurt, and the more my head gets use to this discomfort. So it still hurts like hell, but I get used to it, and thus it doesn't bother me as much. Twight writes that people adapt to discomfort - or comfort. I'll just adapt.

I want to be able to hike the Wyoming Range Trail in two days this summer with my buddy Tom Heydt. The first day will be 35 miles. The second, 38. I'm willing to put up with the discomfort, to keep this type of movement, and preserve the possibility of an experience like this for as long as I am physically capable. Let's face it - time is working against us. Part of staying physically fit is turning back the clock.

So often we let little aches and pains rule our movement - and certainly there are times when this is prudent. But there are other times, when you should just suck it up, and do the activity you enjoy, inspite of the cost. The pain will subside. I may never get another opportunity to enjoy a multi-day sufferfest with my good buddy Tom.

A note on "JOHNNY CASH" - I ground through this workout yesterday as a "recovery" day. It's not as bad as it looks.

- Rob Shaul