SpinningInPrescott
05-05-2008, 03:38 PM
You guys probably know the benefits of IDC having been exposed to it for so much longer than me, but I'll add my experience to the empirical mix.
Background: I've been running marathons since 2000, starting with the San Francisco Marathon with a time of 3:39, for which I trained using a classic 18 week training schedule and with a running partner who had done one marathon before using the Team in Training method. I was hooked, but was running 5x /week with little else in the way of exercise. I ran Sacramento, San Diego, Tempe, and Tuscon marathons over the next year or so.
On 9/11/2001, we moved to Prescott, AZ and I started running our Whiskey Row Marathon, aptly named because we started in front of the famous saloons and brothels that our mining town heritage has brought us. I’ve been this event running every year since as my annual marathon with a sub 4:00 goal. I also started doing Pilates 2x week in March of 2002 and still do that.
Pics from 2003 and course profile: http://www.investinprescott.com/marathon/wr%20mara.html
2006: I’m training a little late, but making up for it in intensity…that should work , right?... for the marathon which I’m shooting for a sub 3:30. In early March, after doing some intense downhill repeats, I tweaked my right knee and could barely walk…I was blubbering a friend about my fate and she suggested IDC. So, as the OCD I am, I jumped into it with both legs and added about 7 classes of IDC for the 7 weeks leading up to the event, and did not run not one step in that time. I ran a 3:48 and was pretty impressed considering I had not run at all. I chocked it up to my legs being strong from the previous running.
2006 IDC Takeaway: It will build/maintain your cardio and leg strength and endurance in a pretty short amount of time if done intensely. Maybe that’s why they like to use IDC on The Biggest Loser?
2007: I add a 2x week, Pump Iron Class to the schedule, and get certified as a Spinning Instructor, and begin teaching 2x week on Tues/Thu at noon for 55 minutes and a 90 minute class once/month. I’m not running except in races various friends have invited me to ( 2 10ks, an 11 miler, a 12 miler, and the Ragnar Relay, 16 miles over 3 legs and 24 hrs). I’m really fit with all the class I’m doing and feel great. In fact, I don’t need to taper at all…I’ll ramp it up and be race-ready for the event which I should nail a sub 3:40 since I’m fitter than last year... The week of the event I work out 5 times and my Thursday Pump Iron class goes heavy on calf raises. I’m fit, but not race-ready…at the starting line on Saturday at 6am my calves are tight, at mile 13 they are both whining a little, from miles 13 -20, alternating short bursts of ice pick action for 10 second bursts, at mile 20, both calves lock into place about an inch higher than they normally be, shortening my stride for the last six miles downhill. I did a 3:59:59…not what I wanted.
2007 IDC Takeway: IDC is a great way to maintain your cardio/muscular base, but it’s all wasted if you overtrain.
2008: Still teaching IDC 2x/week plus the 90 min/month, and with my newly found confidence teaching Spinning, I start teaching a Basic Training Class (think Boot Camp with stretching) for 55:00 once per week…it’s a overall workout and keeps my upper body in shape. I’m running VERY little except for the same 5 races as 2007. On March 16th, I started my training runs with a 6 miler, and then a week later, another 6 miler, and then a 9 miler, and then 15 miler (that I walked 2…it was hot and my legs were sore wahhhhh!), and then a 9 miler 1 week prior to the May 3rd event. I’m not feeling too good about my legs after the 15 miler… perhaps the I’ll run the half this year…
On Thursday, 2 days prior to the marathon, one of my regular riders (also a kick boxing instructor, hard-core efforts every class) , Rachel, 24, who is signed up for the half, asks me if I’m still running on Saturday…I’m praying she’s going to ask me to run the half with her since she had not run it before. My way out! Nope, she asks if she can run with me on the marathon since she feels really good about her training for the half. She’d run an 18 miler the previous Saturday and an 11 miler on Tuesday, plus took both of my classes on Tues/Thu…I voiced some over-training concerns (see my 2007). She said she might see me there. Well, THANKS very much, but now I have to run the Full, what if she shows up for the Full and I’ve downgraded to the half…
On the morning of the race, I feel better, the 9 miler on Monday had gone well, and I’ve been really good about not overtraining and I really paid attention to my diet and exercise regime. I show up at the start 3 minutes prior to the race, (I live 3 minutes away from the start) and don’t see her, my hopes rising…but then she appears and says, “I’m so glad you’re here!,” in a MUCH too cheery voice. I guess I’m committed now! We set off at 6:00 am on a 10:00 per mile goal pace on a beautiful morning at 42 degrees. And then the PEEFEST started! At mile 1 and 9:30, Rachel had to pee, then I did at mile 3, and then she and both at mile 7, then me at mile 10, them me at mile 13, then me at mile 18. I mean, Holy Crap Batman! My 44 year old bladder is going to seed. Luckily for me, I could catch up every time since the pace was so genial.
Long story short, we ran a perfectly executed 4:16 marathon, 4 minutes off our goal AND with a negative split, (my first negative split in 11 marathons!). We both finished strong and had zero cramps. I felt better physically and mentally than any marathon since San Francisco 8 years ago (the medicinal Margarita at the finish courtesy of Clodagh, another one of my IDC riders, didn’t hurt either.)
This marathon was very satisfying because I wasn’t trying to bust my gut for the 1st time, but was focused on making sure Rachel finished. As a result, I relaxed a little and enjoyed the scenery. I know that next year we can cut off at least 17 minutes by running a little more...but who knows maybe I’ll take another 1st timer out again.
The next day, Sunday,at 9:15am, I led my group though a 90 Minute Journey across the Italian Alps and I was able to maintain w/o killing myself and the riders said they could not notice I had run the day before. I definitely took it easy, keeping my heart rate in the 60% - 70% range and felt a little tired, but no real muscle soreness.
2008 IDC Takeway: IDC can maintain the cardio and muscular stuff, but if you want to score timewise on a marathon, you have to hit the miles on the road. If you just want to finish one marathon a year, then a minimal running schedule can be maintained provided you maintain the base with IDC as the main focus, 1x/wk strength, and 2x/wk Pilates\yoga\stretching\core focus.
Didn’t mean to write a tomb…
From a recommitted and huge IDC Fan!
:) PS
P.S. Anyone who wants to come out and run this very fun marathon, let me know and I'll help you set it up...we can even do the Sunday ride together! Next year it will be on May 2nd.
Pics from 2007: http://www.investinprescott.com/marathon/wrm2007/wrm2007.htm
Background: I've been running marathons since 2000, starting with the San Francisco Marathon with a time of 3:39, for which I trained using a classic 18 week training schedule and with a running partner who had done one marathon before using the Team in Training method. I was hooked, but was running 5x /week with little else in the way of exercise. I ran Sacramento, San Diego, Tempe, and Tuscon marathons over the next year or so.
On 9/11/2001, we moved to Prescott, AZ and I started running our Whiskey Row Marathon, aptly named because we started in front of the famous saloons and brothels that our mining town heritage has brought us. I’ve been this event running every year since as my annual marathon with a sub 4:00 goal. I also started doing Pilates 2x week in March of 2002 and still do that.
Pics from 2003 and course profile: http://www.investinprescott.com/marathon/wr%20mara.html
2006: I’m training a little late, but making up for it in intensity…that should work , right?... for the marathon which I’m shooting for a sub 3:30. In early March, after doing some intense downhill repeats, I tweaked my right knee and could barely walk…I was blubbering a friend about my fate and she suggested IDC. So, as the OCD I am, I jumped into it with both legs and added about 7 classes of IDC for the 7 weeks leading up to the event, and did not run not one step in that time. I ran a 3:48 and was pretty impressed considering I had not run at all. I chocked it up to my legs being strong from the previous running.
2006 IDC Takeaway: It will build/maintain your cardio and leg strength and endurance in a pretty short amount of time if done intensely. Maybe that’s why they like to use IDC on The Biggest Loser?
2007: I add a 2x week, Pump Iron Class to the schedule, and get certified as a Spinning Instructor, and begin teaching 2x week on Tues/Thu at noon for 55 minutes and a 90 minute class once/month. I’m not running except in races various friends have invited me to ( 2 10ks, an 11 miler, a 12 miler, and the Ragnar Relay, 16 miles over 3 legs and 24 hrs). I’m really fit with all the class I’m doing and feel great. In fact, I don’t need to taper at all…I’ll ramp it up and be race-ready for the event which I should nail a sub 3:40 since I’m fitter than last year... The week of the event I work out 5 times and my Thursday Pump Iron class goes heavy on calf raises. I’m fit, but not race-ready…at the starting line on Saturday at 6am my calves are tight, at mile 13 they are both whining a little, from miles 13 -20, alternating short bursts of ice pick action for 10 second bursts, at mile 20, both calves lock into place about an inch higher than they normally be, shortening my stride for the last six miles downhill. I did a 3:59:59…not what I wanted.
2007 IDC Takeway: IDC is a great way to maintain your cardio/muscular base, but it’s all wasted if you overtrain.
2008: Still teaching IDC 2x/week plus the 90 min/month, and with my newly found confidence teaching Spinning, I start teaching a Basic Training Class (think Boot Camp with stretching) for 55:00 once per week…it’s a overall workout and keeps my upper body in shape. I’m running VERY little except for the same 5 races as 2007. On March 16th, I started my training runs with a 6 miler, and then a week later, another 6 miler, and then a 9 miler, and then 15 miler (that I walked 2…it was hot and my legs were sore wahhhhh!), and then a 9 miler 1 week prior to the May 3rd event. I’m not feeling too good about my legs after the 15 miler… perhaps the I’ll run the half this year…
On Thursday, 2 days prior to the marathon, one of my regular riders (also a kick boxing instructor, hard-core efforts every class) , Rachel, 24, who is signed up for the half, asks me if I’m still running on Saturday…I’m praying she’s going to ask me to run the half with her since she had not run it before. My way out! Nope, she asks if she can run with me on the marathon since she feels really good about her training for the half. She’d run an 18 miler the previous Saturday and an 11 miler on Tuesday, plus took both of my classes on Tues/Thu…I voiced some over-training concerns (see my 2007). She said she might see me there. Well, THANKS very much, but now I have to run the Full, what if she shows up for the Full and I’ve downgraded to the half…
On the morning of the race, I feel better, the 9 miler on Monday had gone well, and I’ve been really good about not overtraining and I really paid attention to my diet and exercise regime. I show up at the start 3 minutes prior to the race, (I live 3 minutes away from the start) and don’t see her, my hopes rising…but then she appears and says, “I’m so glad you’re here!,” in a MUCH too cheery voice. I guess I’m committed now! We set off at 6:00 am on a 10:00 per mile goal pace on a beautiful morning at 42 degrees. And then the PEEFEST started! At mile 1 and 9:30, Rachel had to pee, then I did at mile 3, and then she and both at mile 7, then me at mile 10, them me at mile 13, then me at mile 18. I mean, Holy Crap Batman! My 44 year old bladder is going to seed. Luckily for me, I could catch up every time since the pace was so genial.
Long story short, we ran a perfectly executed 4:16 marathon, 4 minutes off our goal AND with a negative split, (my first negative split in 11 marathons!). We both finished strong and had zero cramps. I felt better physically and mentally than any marathon since San Francisco 8 years ago (the medicinal Margarita at the finish courtesy of Clodagh, another one of my IDC riders, didn’t hurt either.)
This marathon was very satisfying because I wasn’t trying to bust my gut for the 1st time, but was focused on making sure Rachel finished. As a result, I relaxed a little and enjoyed the scenery. I know that next year we can cut off at least 17 minutes by running a little more...but who knows maybe I’ll take another 1st timer out again.
The next day, Sunday,at 9:15am, I led my group though a 90 Minute Journey across the Italian Alps and I was able to maintain w/o killing myself and the riders said they could not notice I had run the day before. I definitely took it easy, keeping my heart rate in the 60% - 70% range and felt a little tired, but no real muscle soreness.
2008 IDC Takeway: IDC can maintain the cardio and muscular stuff, but if you want to score timewise on a marathon, you have to hit the miles on the road. If you just want to finish one marathon a year, then a minimal running schedule can be maintained provided you maintain the base with IDC as the main focus, 1x/wk strength, and 2x/wk Pilates\yoga\stretching\core focus.
Didn’t mean to write a tomb…
From a recommitted and huge IDC Fan!
:) PS
P.S. Anyone who wants to come out and run this very fun marathon, let me know and I'll help you set it up...we can even do the Sunday ride together! Next year it will be on May 2nd.
Pics from 2007: http://www.investinprescott.com/marathon/wrm2007/wrm2007.htm