This article first appeared in the March 2014 ATRA Newsletter.
By Rob Goyen
Hidden from the hustle, bustle and concrete and located just 28 miles southwest of Houston, lies Brazos Bend State Park. The park will host two ultramarathons this year put on by Brazos Bend Trail Races (www.brazosbendtrailraces.com) on April 26 and December 13-14. The park covers roughly 5,000 acres with the eastern boundary lining the Brazos River in Fort Bend County. This area is considered to have been the first anglo society in Texas and was purchased by the state in 1976-77 and opened in 1984. Brazos Bend is the flat Texas Gulf Coastal Plan and falls within the Coastal prairie vegetation plan. The Brazos river bottom land supports mixed hardwood vegetations that includes pecan, elm, hackberry and numerous shrubs and vines.
In addition to the Brazos River, the major water course is Big Creek, which meanders diagonally across the park and is associated with sloughs, bayous and cutoff meanders called oxbows. Two of these meanders form natural oxbow lakes, and two other oxbows are manmade by the channeling of Big Creek. Other lakes, such as Elm and 40-Acre, have been created by levees, dissecting the main channel of the ancient Brazos River. Pilant Lake, a shallow, freshwater marsh, is shared by the park and private landowners. Wildlife is diverse and abundant. The whitetailed deer is the largest of more than 25 different species of mammals present, which also include bobcats, coyotes, raccoons, gray and red foxes, river otters, feral hogs and several species of rodents. Approximately 21 species of reptiles and amphibians have been recorded, and the smaller turtles, lizards, snakes and frogs are overshadowed in general interest by the American alligator, which is present mainly in the wetland areas of Elm, 40-Acre and Pilant lakes. Birds of 290 species have been sighted in and around the park. The diverse habitat is a haven for migratory waterfowl, a variety of shorebirds, wading birds, songbirds and raptors.
The George Observatory opens up for the gateway to the galaxy. Operated by the Houston Museum of Natural Science and located in the park, it features three domed telescopes. The telescopes and Challenger Learning Center help to educate and maintain the passageway to the sky.
Brazos Bend has over 30 miles of trails which spans the approximate 5,000 acres. The trails start just to the east of the entrance and course around a 40-acre lake. This spot has an Observation Deck which provides vistas over the vast wetlands and lakes that are below. The spillway trail also leads into Elm Lake which is the main body of water in the park and also had a 1.7-mile trail that runs around the lake.
There is a mixture of surfaces on the trails throughout the park. Most of the trails in the western section of the park are crushed rock. The northern trails have a dual purpose as equestrian and hiking/running trails. The trails become soft under the cover of the canopy and this is where most of the hogs are seen in the park. With the abundance of trails to be enjoyed, there is no surprise that the park is full on any given day. Join us in April or December this year to race in Brazos Bend State Park.
Wednesday, March 12, 2014
Strength Training: Plank vs Pushups
This article first appeared in the March 2014 ATRA Newsletter.
By Stephen R. Santagelo
The most popular “core” exercise is the plank and the most popular bodyweight exercise is the push up. So, which one is best for athletic performance and overall structural improvement? First, you have to analyze what the returns are for any given exercise for the time invested. This is smart business. And, will you continue to improve performance by choosing specific exercises which will support your sport-specific strength?
The plank has been touted as the king of trunk stability for nearly two decades. For the most part, this is true; however, it has limitations for athletes. When any of us first began introducing the plank into our training regimen, we felt an incredible sense of structural weakness and thought, “WOW, this is a killer exercise! I had no idea!” We began getting results in our “six packs” and noticed an improvement in several of our strength exercises, as well as in running. After a while we realized time invested was not giving us the returns we experienced in the early stages. The reasons are threefold. After you were able to hold the plank position for 3 minutes, there is virtually no more improvement in trunk strength, even if you doubled the amount of time. Certain exercises will only get you so strong and translate well to sports performance. Second, the plank’s horizontal position does not replicate the upright vertical position of running; therefore, it has a weak translation to sports performance. Third, the plank is an isometric exercise whereas in running, the trunk rapidly fires several times per second. Sprinters who compete at 100m/200m will have a contraction rate of 5-6 per second and distance runners will have a rate of 2-3 per second. Isometric exercises, such as the plank, do not train the deep trunk muscles to fire rapidly and do not prepare the body for dynamic full-range movements. Also, there are limiting variations of this exercise and a variety is essential for athletic improvement. So, why do the plank in the first place? It’s an easy exercise to learn and initially, the results are fast and you get great results in a short time.
Pushups, on the other hand, with their infinite variations, provide static strength as well as intermittent firing of the deep trunk muscles. These muscles are the spinaodorsal, semispinal and musculus multifidus. These are the “real core” muscles which stabilized the spine and connect the vertebrae. Pushups have a much greater carryover with their dynamic and ballistic nature. Pushups can be trained in the conventional horizontal position, incline, decline and vertical, as well as angular and unilateral. Secondly, pushups teach you how to move the body in multiple ways, developing not only strength, but, flexible strength as well. Developing movement patterns, such as these, increase the connection between the brain and nervous system due to full body coordination, which translates well to trail running. Third, pushups develop force production. This is the ability to accept impact and functionally operate during a race; and trail running has a tremendous amount of impact on the body with its variety of terrain, uphill, downhill and zigzag patterns throughout geographical locations. Last, pushups provide both concentric and eccentric strength, planks do not. During trail running, eccentric and concentric muscle action is continuous with every stride, so train for this by introducing pushups into your weekly training.
The benefits of pushups far outweigh what your returns are from doing planks. With all its variations, it’s easy for any runner to go from novice to advance and never get bored. This allows the body and the mind to continually get stronger. There are several ways to introduce this method of strength training into your schedule. You can add 4-5 minutes as part of your dynamic warmup or use it as an active rest day. On strength training days, you can do 10-15 minutes of three different variations for timed sequences or you can take just one variation per workout or one variation per dynamic warm up. Find what works best for your training. Do not over think it or over work it. Make it fun and something to look forward to by setting goals every week, month, per training cycle and each year. Most importantly, taper off three weeks before a competition and completely remove them from the week prior to your race. Adding this will spice up your training as well as setting new PRs!
By Stephen R. Santagelo
The most popular “core” exercise is the plank and the most popular bodyweight exercise is the push up. So, which one is best for athletic performance and overall structural improvement? First, you have to analyze what the returns are for any given exercise for the time invested. This is smart business. And, will you continue to improve performance by choosing specific exercises which will support your sport-specific strength?
The plank has been touted as the king of trunk stability for nearly two decades. For the most part, this is true; however, it has limitations for athletes. When any of us first began introducing the plank into our training regimen, we felt an incredible sense of structural weakness and thought, “WOW, this is a killer exercise! I had no idea!” We began getting results in our “six packs” and noticed an improvement in several of our strength exercises, as well as in running. After a while we realized time invested was not giving us the returns we experienced in the early stages. The reasons are threefold. After you were able to hold the plank position for 3 minutes, there is virtually no more improvement in trunk strength, even if you doubled the amount of time. Certain exercises will only get you so strong and translate well to sports performance. Second, the plank’s horizontal position does not replicate the upright vertical position of running; therefore, it has a weak translation to sports performance. Third, the plank is an isometric exercise whereas in running, the trunk rapidly fires several times per second. Sprinters who compete at 100m/200m will have a contraction rate of 5-6 per second and distance runners will have a rate of 2-3 per second. Isometric exercises, such as the plank, do not train the deep trunk muscles to fire rapidly and do not prepare the body for dynamic full-range movements. Also, there are limiting variations of this exercise and a variety is essential for athletic improvement. So, why do the plank in the first place? It’s an easy exercise to learn and initially, the results are fast and you get great results in a short time.
Pushups, on the other hand, with their infinite variations, provide static strength as well as intermittent firing of the deep trunk muscles. These muscles are the spinaodorsal, semispinal and musculus multifidus. These are the “real core” muscles which stabilized the spine and connect the vertebrae. Pushups have a much greater carryover with their dynamic and ballistic nature. Pushups can be trained in the conventional horizontal position, incline, decline and vertical, as well as angular and unilateral. Secondly, pushups teach you how to move the body in multiple ways, developing not only strength, but, flexible strength as well. Developing movement patterns, such as these, increase the connection between the brain and nervous system due to full body coordination, which translates well to trail running. Third, pushups develop force production. This is the ability to accept impact and functionally operate during a race; and trail running has a tremendous amount of impact on the body with its variety of terrain, uphill, downhill and zigzag patterns throughout geographical locations. Last, pushups provide both concentric and eccentric strength, planks do not. During trail running, eccentric and concentric muscle action is continuous with every stride, so train for this by introducing pushups into your weekly training.
The benefits of pushups far outweigh what your returns are from doing planks. With all its variations, it’s easy for any runner to go from novice to advance and never get bored. This allows the body and the mind to continually get stronger. There are several ways to introduce this method of strength training into your schedule. You can add 4-5 minutes as part of your dynamic warmup or use it as an active rest day. On strength training days, you can do 10-15 minutes of three different variations for timed sequences or you can take just one variation per workout or one variation per dynamic warm up. Find what works best for your training. Do not over think it or over work it. Make it fun and something to look forward to by setting goals every week, month, per training cycle and each year. Most importantly, taper off three weeks before a competition and completely remove them from the week prior to your race. Adding this will spice up your training as well as setting new PRs!
Snowshoe Nationals in the Green Mountain State
This article originally appeared in the March 2014 ATRA Newsletter.
By Laura Clark
While the Olympics is exciting, inspiring and fun to watch on TV, it is just that…watching. If you are like me, I would really rather be participating than sitting on the sidelines. And while our local Dion Snowshoe Series events do just that, I learned that the scope of a Nationals competition adds a unique flavor. This year we celebrated our own home-grown Olympics at Prospect Mountain in Woodford, Vermont, with qualifying standards, multiple events and athletes from 28 states and eight countries. Thanks to Dave Newell, race director, Tim Van Orden (pictured above), course designer, and Bob and Denise Dion, snowshoe sponsors, a small corner of our eighth smallest state hosted the largest United States Snowshoe Association Nationals ever. Woodford, Vermont, is now on the map.
According to Mark Elmore, who conceived and hosted the first Nationals in Plattsburg, NY, in 2001, the Northeast is an ideal location because the population density — no mega cattle ranches here — ensures that reasonable travel time is possible for many athletes. Plus, no matter what kind of winter the rest of the New England is experiencing, Woodford is getting snow, and plenty of it. Last year, when the white stuff was scarce, Woodford had an ample supply through April, perfect for all those snow bunnies who would rather ski than color Easter eggs. This year was a different story, with Prospect Mountain boasting 63 inches a few days before the event.
But, before we get there, a few words about an unannounced competition. We all know that every seemingly straightforward race is top-heavy with friendly rivalries, footnotes to the main story. So it is with Annie and Sam. All season long, my Annie has been flexing her studded tires, striving with all her might to beat Laurel’s Samantha to the parking lot. This time Annie figured herself for a goner, as Sam had opted for the true Vermont experience at a local B&B while Annie was a lengthy commute away. Still, to humor her, we fueled with one of the higher octane mixes, endured a lengthy sub-zero warmup and were on our way well before the proverbial rosy-fingered dawn. And this time, refusing pit stops despite the whining of her driver, Annie won handily by six parking spot lengths! I had met my obligations as a responsible car owner and was now free to concentrate on my race.
I was not sure I really wanted to though. I had examined the list of entrants in my age group and could peg roughly half of them. The rest were wildcards. Knowing I appear on the bottom half of the results sheet, I rarely get nervous, aiming for an enjoyable experience and a placement within my usual grouping of companions. But, this was different. I really wanted to stand on that age group hay bale, never mind the fact that it was cold and windy up there in the open. I even tried visualizing the course before I fell asleep. This was a mistake as I ended up with worst-scenario nightmares. If we had had the same race as we did two weeks previously at the Woodford Whiteout, I might have squeezed by. But, on this day, although the route was exactly the same, it was more entrenched, less flowy and blowy. We had the same steep hills, the same winding, snake-carved single track, but everything was easier to negotiate, favoring runners who were truly fast and not merely tough and persistent. The Annie/Sam pursuit continued in human form as Laurel and I passed and re-passed each other with Laurel eventually edging me out by 53 seconds. Did Annie ever rub it in on the way home!
While I have run Freihofer’s Run for Women more times than I can count, that is a pure women’s event and not a divided female/male offering. While most women were thrilled to concentrate solely on picking off same-sex rivals, I wasn’t so sure. Although it is slowly evolving, trail running still features long men’s room lines and non-existent female queues, except in the final countdown minutes when guys head to the woods and the gals think about toilet paper. I am used to running with men in my group. In our local events, we tend to become complacent, knowing just where we should end up in the status quo. The fact that I could recognize only have the entrants in my age group left me without a benchmark.
This year females were first up, followed by males. As I watched the guys finish, I realized that they were similarly clueless, inquiring about my time and then comparing to see if they ran as expected. Later, I worked up my nerve and casually (who was I fooling?) wandered over to the results board. I was listed fourth among the age group winners. I thought the ranking was a bit odd, but figured I’d take it. It was not until I hunted down the asterisk that I realized that only the top three counted. Unreasonably, I thought that perhaps if someone decided not to accept, I would be the lucky runner-up. Apparently, oxygen was still being shuttled off to my feet and not to my brain cells.
I had never understood Olympic athletes who failed to embrace the total experience as reward enough, and especially not those who griped at third place. But I had always empathized with fourth place. You are torn by the “Couldn’t I have tried harder/trained better?” question mark hanging in the air, mentally reviewing each moment to see if perhaps a few more seconds could have been squeezed out. As I crossed the finish line, I was in full George Sheehan “no regrets” mode, later I had my doubts. Coming in sixth or eighth still earns you top-ten credibility, but fourth, while infinitely closer to the goal, merits sympathy. Eventually, I rationalized that in four years I would crest the 70-year-old age group, which this year was a shoe-in with only one other entrant. That is, until my husband, Jeff, respectfully pointed out that everyone else would have moved up with me. Oh well.
While some athletes skipped the closing ceremonies, many of us opted for the final day of fun, which included team relays where four-person teams each ran a 2.5-km loop for a 10K total. This was basically a section of the previous day’s 10K, but negotiated “backward.” Which meant that the route was familiar in an Alice-In-Wonderland style. Sunday, too, brought typical mountain weather—snow, gusty winds, teasing snippets of sun that made the first round more difficult than the fourth tie-breaking loop. High school cross country ski team members served as cheerleaders and course guides, adding a unique energy to our already tired legs. This was a great opportunity for local kids to show their stuff, and try as they might, some of our team members simply could not pass the nine-year-olds on various kids’ teams!
By far the most fun events were Saturday’s Kids’ Kilo and Sunday’s Uphill Run for maple syrup. The photo below shows Solitaire Niles (yellow shorts) running next to Tim Van Orden and captures the enthusiasm of the next crop of snowshoers. Solitaire had been coming to our events for years, sledding and playing in the snow while her brother, London, competed and now it was her turn! You can just see the joy on her face. Jeff and I direct two races in the Saratoga area, and after seeing these kids, are seriously thinking of our own kids’ event. The uphill had a mix of ages and was one of the most fun things I have ever done. My goal was not to walk, and I think I succeeded, but the grade was so steep, it was difficult to tell. I crested, totally out of breath, and was forced to sit down for several minutes before my wobbly legs could support me.
While I didn’t score an individual medal, our Saratoga Stryders Women’s team did win bronze, so I achieved a podium stand after all. And I believe I was the only one in my ancient age group to score a tri—10K, team and uphill. Maybe next time I’ll go for a quad with the Citizen’s Race.
By Laura Clark
While the Olympics is exciting, inspiring and fun to watch on TV, it is just that…watching. If you are like me, I would really rather be participating than sitting on the sidelines. And while our local Dion Snowshoe Series events do just that, I learned that the scope of a Nationals competition adds a unique flavor. This year we celebrated our own home-grown Olympics at Prospect Mountain in Woodford, Vermont, with qualifying standards, multiple events and athletes from 28 states and eight countries. Thanks to Dave Newell, race director, Tim Van Orden (pictured above), course designer, and Bob and Denise Dion, snowshoe sponsors, a small corner of our eighth smallest state hosted the largest United States Snowshoe Association Nationals ever. Woodford, Vermont, is now on the map.
According to Mark Elmore, who conceived and hosted the first Nationals in Plattsburg, NY, in 2001, the Northeast is an ideal location because the population density — no mega cattle ranches here — ensures that reasonable travel time is possible for many athletes. Plus, no matter what kind of winter the rest of the New England is experiencing, Woodford is getting snow, and plenty of it. Last year, when the white stuff was scarce, Woodford had an ample supply through April, perfect for all those snow bunnies who would rather ski than color Easter eggs. This year was a different story, with Prospect Mountain boasting 63 inches a few days before the event.
But, before we get there, a few words about an unannounced competition. We all know that every seemingly straightforward race is top-heavy with friendly rivalries, footnotes to the main story. So it is with Annie and Sam. All season long, my Annie has been flexing her studded tires, striving with all her might to beat Laurel’s Samantha to the parking lot. This time Annie figured herself for a goner, as Sam had opted for the true Vermont experience at a local B&B while Annie was a lengthy commute away. Still, to humor her, we fueled with one of the higher octane mixes, endured a lengthy sub-zero warmup and were on our way well before the proverbial rosy-fingered dawn. And this time, refusing pit stops despite the whining of her driver, Annie won handily by six parking spot lengths! I had met my obligations as a responsible car owner and was now free to concentrate on my race.
I was not sure I really wanted to though. I had examined the list of entrants in my age group and could peg roughly half of them. The rest were wildcards. Knowing I appear on the bottom half of the results sheet, I rarely get nervous, aiming for an enjoyable experience and a placement within my usual grouping of companions. But, this was different. I really wanted to stand on that age group hay bale, never mind the fact that it was cold and windy up there in the open. I even tried visualizing the course before I fell asleep. This was a mistake as I ended up with worst-scenario nightmares. If we had had the same race as we did two weeks previously at the Woodford Whiteout, I might have squeezed by. But, on this day, although the route was exactly the same, it was more entrenched, less flowy and blowy. We had the same steep hills, the same winding, snake-carved single track, but everything was easier to negotiate, favoring runners who were truly fast and not merely tough and persistent. The Annie/Sam pursuit continued in human form as Laurel and I passed and re-passed each other with Laurel eventually edging me out by 53 seconds. Did Annie ever rub it in on the way home!
While I have run Freihofer’s Run for Women more times than I can count, that is a pure women’s event and not a divided female/male offering. While most women were thrilled to concentrate solely on picking off same-sex rivals, I wasn’t so sure. Although it is slowly evolving, trail running still features long men’s room lines and non-existent female queues, except in the final countdown minutes when guys head to the woods and the gals think about toilet paper. I am used to running with men in my group. In our local events, we tend to become complacent, knowing just where we should end up in the status quo. The fact that I could recognize only have the entrants in my age group left me without a benchmark.
This year females were first up, followed by males. As I watched the guys finish, I realized that they were similarly clueless, inquiring about my time and then comparing to see if they ran as expected. Later, I worked up my nerve and casually (who was I fooling?) wandered over to the results board. I was listed fourth among the age group winners. I thought the ranking was a bit odd, but figured I’d take it. It was not until I hunted down the asterisk that I realized that only the top three counted. Unreasonably, I thought that perhaps if someone decided not to accept, I would be the lucky runner-up. Apparently, oxygen was still being shuttled off to my feet and not to my brain cells.
I had never understood Olympic athletes who failed to embrace the total experience as reward enough, and especially not those who griped at third place. But I had always empathized with fourth place. You are torn by the “Couldn’t I have tried harder/trained better?” question mark hanging in the air, mentally reviewing each moment to see if perhaps a few more seconds could have been squeezed out. As I crossed the finish line, I was in full George Sheehan “no regrets” mode, later I had my doubts. Coming in sixth or eighth still earns you top-ten credibility, but fourth, while infinitely closer to the goal, merits sympathy. Eventually, I rationalized that in four years I would crest the 70-year-old age group, which this year was a shoe-in with only one other entrant. That is, until my husband, Jeff, respectfully pointed out that everyone else would have moved up with me. Oh well.
While some athletes skipped the closing ceremonies, many of us opted for the final day of fun, which included team relays where four-person teams each ran a 2.5-km loop for a 10K total. This was basically a section of the previous day’s 10K, but negotiated “backward.” Which meant that the route was familiar in an Alice-In-Wonderland style. Sunday, too, brought typical mountain weather—snow, gusty winds, teasing snippets of sun that made the first round more difficult than the fourth tie-breaking loop. High school cross country ski team members served as cheerleaders and course guides, adding a unique energy to our already tired legs. This was a great opportunity for local kids to show their stuff, and try as they might, some of our team members simply could not pass the nine-year-olds on various kids’ teams!
By far the most fun events were Saturday’s Kids’ Kilo and Sunday’s Uphill Run for maple syrup. The photo below shows Solitaire Niles (yellow shorts) running next to Tim Van Orden and captures the enthusiasm of the next crop of snowshoers. Solitaire had been coming to our events for years, sledding and playing in the snow while her brother, London, competed and now it was her turn! You can just see the joy on her face. Jeff and I direct two races in the Saratoga area, and after seeing these kids, are seriously thinking of our own kids’ event. The uphill had a mix of ages and was one of the most fun things I have ever done. My goal was not to walk, and I think I succeeded, but the grade was so steep, it was difficult to tell. I crested, totally out of breath, and was forced to sit down for several minutes before my wobbly legs could support me.
While I didn’t score an individual medal, our Saratoga Stryders Women’s team did win bronze, so I achieved a podium stand after all. And I believe I was the only one in my ancient age group to score a tri—10K, team and uphill. Maybe next time I’ll go for a quad with the Citizen’s Race.
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