“The human foot is a masterpiece of engineering and a work of art”

– Leonardo da Vinci

Week 12: Tuesday’s are Running Boot Camp – rain or shine.

We are now 1 month away from the end of hurricane season and the start of the Intertrust Cayman Marathon. Last week the island was cast in the shadows of Hurricane Rina. Thankfully she kept a safe distance from our shores and she only shared with us her cooler temperatures and a few inches of rain. Many runners here in Cayman took Rina’s near arrival as a sign to stay indoors and catch up on their reading. On more than one occasion last week I was asked if I was still going to run in the inclement weather and my answer was always a definitive YES. I agree torrential down pours aren’t much fun to run in and usually send me running for cover instead of the open road but during my 6 years here on island I’ve learned it won’t rain all the time and the heavy rain doesn’t usually last that long. If you can find the patience to work around the heavy down pours you could treat yourself to some of the best running conditions you’ll find on island (lower temperatures and humidity). However, for us runners it is important to try and protect our feet (i.e. keep them dry). Running in wet feet can lead to blisters and/or bruised toe nails. So here are a few tips to keep you dry(er) while running in the rain...

• Stick to the higher grounds. Low lying ground is plentiful on the island but the side walks along 7 mile, for example, will normally keep you out of the puddles.
• Wear a brimmed hat. It will help keep the rain off your face. Note, it may not protect against that darn sideways rain.
• Wear technical fabric such as polypropylene or CoolMax. It will help wick water and sweat away from your skin. Cotton holds the moisture which causes it to become heavy and can lead to chaffing. As a safety precaution you might want to Vaseline up before you head out. I don't recommend wearing a waterproof rain slicker because it will trap in moisture and heat.
• Invest in a poncho (a couple of dollars). They can keep you dry while letting the air circulate. They can also fold up nicely when you’re finished or can be discarded, if need be.
• For long runs (anything longer than an hour) you might want to do and out and back route that will bring you back to your home around the half way point. That way you can change your socks and/or shoes (if you have an extra pair).

From a safety point of view I recommend you wear an outer layer that’s light coloured and wear something reflective to remain visible to all. Running in the rain normally means poor visibility which can increase the chances of an accident so stay safe.

Last week I told you I would share with you the outline for my Tuesday workout. I refer to it as my Running Boot Camp (a high intensity work out). I currently use the basis of this work out to increase my speed and endurance. Please note I’m still not very fast.

There is a saying commonly used in the running community “slow running teaches you to run slowly”. Interval training, like that done during our informal boot camp, has numerous benefits but it’s not for everyone. The premise of the work out is based on the Swedish invented Fartlek training (short bursts of high intensity work followed by slow recovery). This type of training provides runners with many physiological changes including:

• An increase in cardiovascular efficiency
• An increased tolerance to the build-up of lactic acid
• Burning a large number of calories in a short period of time (i.e. weight loss)

These changes will result in improved performance, greater speed, and endurance. However, you will notice that I’ve not assigned Interval training in my weekly workouts and that is because the weekly program is geared towards beginner runners/walkers and introducing high intensity workouts to individuals who are not physically prepared for them can significantly increase your chance of injury. My goal is to get our readers across the finish line at this year’s Intertrust Cayman Marathon. Next year we can work on improving your time. Now back to the work out.

Every Tuesday evening a few friends and I meet around Camana Bay/International school. The start of the session is always the same. We start with a half mile warm up (walk/run) followed by a few miles at 85-90 % pace (not quite full out but close). I started out doing 2 miles and have since worked my way up to 3 for the start and finish of the work out. The plan is to eventually work my way up to 6 miles for both sections. Once the miles are completed we immediately jog/ (recovery run) over to either the Parking Garage or the Tower stairs in Camana Bay (sometimes both) and perform our circuit training. The circuit changes from week to week but we always do four reps. Last week we did the following:

• Sprint up to the top of the Parking Garage
• Slow jog/recovery run to the bottom
• Sprint up the stairs of the Parking Garage
• Slow jog/recovery run to the bottom
• Walking Lunges – 10 steps each leg (Done at the bottom of the garage)
• Squat jumps – 10 reps
• Wall sits – 35 seconds

After completing 4 sets of the circuit we finish with another couple of miles at 85-95% pace and a half mile recovery run. The workout takes us just over an hour to complete and builds up a nice burn in the legs which is sure to last a day or two. This workout is hard but leads to good results and a great sense of achievement.

Until next week don’t stop running!

Each week A Crazy Idea will provide a suggested schedule of activity for those individuals who are looking to get a little bit crazy and dwell outside their comfort zone as they prepare for and complete their first Half Marathon (13.1 miles).

Before we go any further we would first like to advise everyone following our program to consult your physicians before starting the fitness routine. Your health is of the utmost importance and not to be neglected. Regular exercise can help control blood glucose levels and body weight. It can reduce the risk of heart disease as well as strengthen bones and muscles and even though moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start any exercise program.

Here at A Crazy Idea we truly believe the importance of a balanced and healthy diet as well as regular exercise. Below we have created simple exercise regimes you can follow, either to get you up and active, or running schedules you can follow to get you fit in order to partake at any level in the Intertrust Cayman Islands Marathon on December 3, 2011.

Our exercise schedules come in three forms: Beginner walker, Beginner runner and Novice runner and will be updated each week.

Week 11: October 27 to November 2, 2011