Marathon Training: Halfway Point – Lessons Learned

I’m almost at the halfway point of my 4 month marathon training.  The NYC Marathon is about 2 months away, and I thought it’d be a good idea to look back on the past 8 weeks of training and see what I’ve learned.

I’ll make it easy and break it down to a nice clean number:  5 things I’ve learned so far while training for the NYC Marathon.

1.  ”The more technique you have, the less you have to worry about it.” – Pablo Picasso

By far, the most important thing I’ve taken out of this whole experience has been to concentrate on my form, above all else.  When I saw myself running on HomeField I learned things about myself I would have had no other way of knowing.  So far, I’ve improved my 10K time by 6 minutes.  I’ll attribute 90% of this to focusing on the correct way to run.  Not just realizing how I should run, but realizing what I’m doing wrong, and correcting accordingly.

Additionally, scaling things back in the weight room and focusing entirely on good form and technique has yielded tremendous gains.  The most I’ve seen at any stage of my competitive life.

2.  Nutrition is key.

I’ve “known” this for a couple of years now, but never actually entirely put it into practice.  This doesn’t just mean eating right all the time, it means eating the right meal at the right time.  I’ve had some meals before workouts that sit in my stomach like a rock.  I’ve also had meals I felt gave me no additional energy whatsoever.

So far, the best meal for me before a workout has been fruit in almond milk, with pecans.  Not entirely sure why this is, but I think its because the meal is light on my stomach, and the fruit gives my body the glycogen it needs to run.  The fat in the pecans and the almond milk are an additional bonus for energy.

3.  Keep your stride rate up.

I read that this was the key to moving faster, but for some reason I never actually believed it.  I wanted proof.  So, during a 5 mile run I alternated running styles – one lap I’d run my normal stride rate, the other I’d focus on maintaining at least a 180 steps per minute stride rate.

The result:  The laps where I focused on stride rate were consistently 5 seconds faster than when I didn’t.  That’s good enough proof for me.

A high stride rate ensures that your feet touch the ground for as little time as possible.  I checked the video on HomeField to see how long my foot stayed on ground — from initial impact, to lift.

Picture of my Stride Rate

Ideally, my foot is supposed to stay on the ground for only 3 frames. I'm getting there.

4 Full body strength and balance is what’s important.  Forget focusing on a single muscle group.

I loved hearing about the crossfit games this year.  One of the competitions at this year’s event — the baseball throw.  Whoever threw a baseball the farthest, won.

While it’s cool to work on your biceps, and reach a new max on your bench, realistically you’re never using only those muscles.  As a matter of fact, I can’t remember the last time I’ve done a curl.  The guys who won the event were the guys who were balanced, and flexible throughout their entire body.  Those who couldn’t bend their arms to achieve the proper leverage to effectively throw a baseball, threw no better than my 10 year old brother.

5.  “Run when you can, walk if you have to, crawl if you must; just never give up.” – Dean Karnazes

I really can’t stress this enough.  I’ve realized that a great majority of this marathon is going to be about my mental toughness.  Every training session I do, broken down to its core, has been about one thing — Finish the f&*king thing, and don’t stop.

The more pain I can push throw now, the more pain I’ll be able to push through when I’m 22 miles into this run.  If I continually convince myself to keep going no matter what, each and everyday, I’ll be able to do it when the moment counts.

I’ve got to say, more than anything this has been fun as hell.  I’ve learned so much about myself already, and I’m only halfway through.  ”Life’s a journey, not a destination.”  So far, my marathon journey has been a blast.  I’ve continued to improve every step of the way, and I still have more time ahead.  But, I’m only halfway there, more to come!

Marathon Training: No Running, Still Plenty to Review

Last week, my schedule called for very little running since I had run a 10K Sunday morning.  The week mostly consisted of crossfit endurance training and conditioning, but not to worry, good form is just as crucial.  Therefore, video is as important as ever.

As an added bonus, this week some of my friends joined in on the fun.  Without me asking (I swear), my roommate and his friends video taped themselves running, playing tennis, and working out.

Let’s review what we did, how we did it, and what it taught us:

I'm actually embarrassed with the comparison.

Above is video of me performing a clean and press.  For this particular exercise, I needed to do 30 reps as fast as I can.  The picture on the left is video of me during my second rep.  The picture on the right is me at rep 26.  It’s painfully obvious that my form deteriorated as I got further along in my workout.  What’s even more embarrassing about this is, I was doing the exercise in front of a mirror.  Theoretically, I should have realized my form was failing and corrected.  However, I was sure my form was close to flawless.  Again, video doesn’t lie.  What this tells me is that I need to lower the weight, and focus on form, not weight.  I won’t be able to make the type of gains I want, if my form is failing.

Also, this week my roommate posted some videos of himself working out, and playing tennis.

Ted, doing pulls up, and serving.

Ted, a new crossfitter, has been focusing on his pullups.  This has been a weak area for him, and he knows form is a key factor.  Without any push from me (again, I swear), he decided to film himself.  Also, to the right, is his form while serving.  We reviewed the video, and noticed a few holes in his serve he plans to correct his next time out.  For instance, in the above video you can notice how close the ball is to his body.  The ball needs to be further forward.  While I’d love to take credit for realizing this, it was actually a friend more familiar with tennis who pointed this out.  If you invite the right people to analyze your video, you can get tremendously valuable feedback.

The amazing thing about all these videos is how easy it was to do.  It didn’t take an expensive camera, or a team or videographers.  Ted used a flip cam on a tripod (he’s a video producer, so he has these things), and I used my iPhone.  I leaned it up against the wall and filmed myself.  Uploading it to HomeField took a few minutes, and afterwards I was able to see things I would only have been able to notice with a personal trainer by my side.

It was easy, it was fun, and watching the video afterwards is addicting.  I plan to start filming myself in the gym more often during this marathon training stretch.  I’ll even invite a new group of people to review my form; people who are more familiar with proper crossfit technique.  I’m sure the things I’ll learn will be invaluable, and it’ll just be another push towards my goal of a 3hr, 10m NYC Marathon.

I invite any of you start a personal HomeField account.  Sign up for a free account, and you and your friends can start analyzing your form in whatever area you want to improve – golf, swimming, running, crossfit, etc.  Email me after you’ve created your account, and I’ll set you up with a special personal account.

New Feature: Gamebreaker Edit List Import!

We think the HomeField online editor is the easiest way to break down your game film, but we know many of you like using GameBreaker from your desktop. That’s why we’ve built a new feature, that allows you to import your GameBreaker edit lists, so you can take all the edits you’ve made in GameBreaker and share them with your team on HomeField.
Here’s how:
1. Upload your film to HomeField as usual.
2. Open your edited timeline in GameBreaker and then export your Edit List by going to:
File > Export > XML edit list…
Be sure to note where you’ll save the file to, and click save.
3. In HomeField, open the video that you uploaded in step 1 and click “Import Gamebreaker Editor Tracks” – located just above the editor for the video.
4. Click Choose File and select the XML file you just exported, then hit Upload and Import.
Your Gamebreaker timelines and clips will appear as normal HomeField editor tracks, so that you can go ahead and share them with your team.
This feature is already live in your account. If you like using Gamebreaker, give it a shot and let us know what you think!
P.S. – Also new in HomeField, is a quick link to maximize your browser’s real estate for the HomeField Editor. You’ll find the link right next to “Import Gamebreaker Editor Tracks.”
Click it, and HomeField will hide your comment stream so you can focus on editing your film.

Make [Editing] Game Film Easy. Use the HF Online Editor.

Editing game film doesn’t have to be hard… in fact, it shouldn’t be.

Some coaching software gets really complicated with all sorts of bells and whistles, but we believe in simple.

That’s why we took the essential elements out of your favorite editing software and built them right into HomeField – so you can take any game film in your library and start marking clips for your players to study.

Rather than talk about it, I’ll just show you.  Watch this one minute video on the new HomeField online editor…

Game Film in the NY Times: “Too Much Information?”

I write a lot about how watching game film is an important element of competitive sports.  To readers of this blog, it makes sense.

Apparently, the case is the same for some of the NY Times readership.  Check out this great little story from former MLB pro Doug Glanville.  It is so relevant to the way video has changed the game that I copied the whole thing below.

I get asked from time to time about how the game has changed since I played it. For me, it feels like yesterday that I was part of the inaugural season at Citizens Bank Park in Philadelphia, and this has lulled me into believing that change, if any, would be subtle. But that is far from the truth. For one thing, something as glaringly new as instant replay for home runs cannot be ignored.

My last day on the field was almost five years ago — June 25, 2005. At that moment, I was current, I still knew the game inside out. I could tell you a lot about the Rockies bullpen. I could give you a strong scouting report on how Jamie Moyer might try to get you out. If prompted, I could even steal you a base.

Since that day, time has flown. This is hammered home when I think about what today’s 17-year-old high school baseball players with a chance at being drafted have to worry about, compared to what I had to worry about at that age. In my high school heyday there was no Internet. I had no sense of how I measured up against a player in a town three districts over, let alone one in California. The world was full of legends in their own backyards, blissfully ignorant that there was some kid in Texas who could throw 10 m.p.h. faster than the best pitcher they had ever seen.

Today, with the massive possibilities of computers, scouting a player has taken a giant leap.

Back in the day, just getting noticed was a tall order. You could not download video of your best summer league game and blast it through cyberspace to the inboxes of scouts and college coaches. It was all about driving up and down the road, literally. My brother, who was chasing his professional baseball dream and hoping to sign a free-agent contract, would attend scouting combines he learned about in the back pages of magazines. He’d send in a form and, a few weeks later, would receive a schedule of where he (and usually his baseball posse) needed to go. Then he’d cruise up and down the East Coast, attending tryouts, careful to have enough quarters to call home, or call for a tow truck should his car break down. I tagged along on a few occasions, and even went to a Mets tryout at Shea Stadium as a pitcher. My brother bent the truth about my age, so I got to pitch in the Shea Stadium bullpen (though my efforts to persuade them to let me hit were fruitless).

When I first arrived in the minor leagues, we studied our opponents by using our eyes and sharing information. When I reached the majors, the VCR was our friend — we watched hours of video in search of any pattern or tip that might give us some advantage. It took an inordinate amount of time to fast-forward or rewind to that key moment you needed to see, but at least we had a tool. Hopefully there was no rain delay that day or there would be a lot of fast-forwarding through static-filled screens. With those VCRs, patience was not only a virtue but a necessity. Then again, I am sure the generation before me would say the same thing. If it hadn’t been captured on 8mm film, it was hearsay and storytelling that supplied the information.

Today, with the massive possibilities of computers, scouting a player has taken a giant leap. There are cameras everywhere that can break down speed, swings, sequences, all at the touch of a button. (For better or worse, this also gives millions of people the ability to analyze every tidbit and then form their own opinion.) Now, not only can I tell you what Jamie Moyer will throw you, I can tell you when, and what he does to tip it off, and how he performs during day games, maybe even factor in how someone just tweeted that Jamie’s breakfast this morning didn’t agree with his stomach.

The engineer in me is excited by knowing so much. We can plug all the data into the computer and pore over the analysis, which can in turn be measured against history — performance-enhanced or not, artificial turf or grass . . . we can even look through the lens of the deadball era. A current player who wants to know something about his opponent can find it out to the nth degree.

And it’s helpful to be a step ahead of your opponent.

The better players know what information to keep — and use to formulate a plan — and what to throw out.

As a hitter, you find patterns and eventually can anticipate what pitch is about to come your way. I saw that Greg Maddux liked to waste a pitch when the count was two balls and two strikes, I gathered that Randy Johnson liked to throw a get-me-over slider to start off the sequence when there was a runner in scoring position, I knew that Hideo Nomo lived off his splitter, so that when I was on base and could read that it was coming, I could steal him out of house and home. As a pitcher, you might notice that a certain player (Chase Utley, for example) takes a practice swing in the batter’s box that leaves him vulnerable to quick-pitching. As a base runner, you can use specific information to anticipate when the slow pitch is coming, giving you that extra two-tenths of a second to steal that base.

There is also an element of self-assessment: I can study myself in the same way and learn a thing or two. I recall an exchange with a teammate, the pitcher Jeff Brantley, who had noticed how I was mechanically “pulling off” the ball for a solid week or so (then again, I had made so many outs by that point, the bat boy was telling me, too). I saw the film and there it was, clear as day. Now the question was: what do I do about it? Because your opponent is doing the same thing to you: watching your feet in the batter’s box, observing how you act when you’re going to try to steal a base versus when you’re not, noting that when you set up early in the outfield, you could be tipping a pitch location.

In the end, Glanville is actually questioning whether all this information is really good for athletes, or if they should just go out and play the game.  We think the info is good, so long as you know how to use it and that was summed up nicely in the comments with this statement by ‘adirondax.’

What Mr. Glanville’s really saying is that a flood of data doesn’t make you a better player. But knowing what to analyze and knowing how to interpret it, does.

That’s also known as being educated.

Exactly our thoughts.  Prepare with the right information and it all becomes instinct on game-day.

Props to Keith at Sternberg Strategic Communications for tipping me off to the original post!