Thursday, November 18, 2010

Getting Wet (video) and Tips for Water Running

As I’ve bored you with for the past two weeks, I’m water running. Almost.every.stinking.day. I only do this because I have a hip stress fracture and cannot run for real.  This has opened up a whole new world of flotation belts, iPods clipped to visors, geriatric friends, peeing in the pool and shaving the pubes daily. 

It’s only fair that I capture the experience for you live. The video does not disappoint. It’s just like you were there with me.

Today, after the water aerobic ladies (AKA “pussy posse”) vacated the deep end, we shot our footage. The adventure started at my house.

Indulge me. (And a special music treat for all those running in Philly).

Believe me, if you do intervals for 40-60 minutes and your form is right, it’s a GREAT workout.  And…someone asked why I wear the hat. Usually I clip my iPod to it.

Food for thought:

  • Cardiovascular fitness decreases measurably after 2-3 weeks without training
  • You don’t have to be injured to do it. It can be used as an alternative workout for anyone who wants to add mileage without adding the impact or stress of running on land. It can also serve as a backup plan on those cold, nasty days when you don't want to go outside or are tired of the treadmill
  • You’ll burn about 500-600 cals/hour, depending on your exertion level, weight, etc.
  • Heart rate will always be 10% lower in the water. 160 bpm in water = 176 bpm on land.
  • Water should be deep enough that you cannot touch the bottom of the pool.
  • Runners tend to have more lean body mass than swimmers, making them less buoyant so a flotation device is usually needed. If a flotation device is not worn, body position can become compromised and an undue emphasis is placed on the muscles of the upper body and arms to keep the body afloat
  • Form should be upright, slight tilt at the  hip, legs come up about 75 degree angle to hip then pull down to an almost full extension down and behind you. High knees pushing forward (not up) through the water using your HIPS
  • Tops of the shoulders, the neck, and the head should be above the surface of the water
  • Head is centered, there is a slight lean forward at the waist, and the chest is “proud,” or expanded, with the shoulders pulled back, not rotated forward. Elbows are bent at 90 degrees, and movement of the arms is driven by the shoulders (source).
  • When you are doing things properly you should feel that you are running hard uphill. If your legs are not screaming for mercy during hard efforts then you are either doing something incorrect or just not pushing hard enough!!
  • Fun fact:  Olympic runner, Mary Decker Slaney set a world record at 2,000 meters after a month in the pool and only one  fast track workout prior to that race.

Never going to get an Oscar,

SUAR

49 comments:

  1. One eyed, deaf dog with a limp named "lucky". Got it.

    I get to Boulder about every six weeks. Maybe sometime when you're in a "slow" mood we can get together for a run.

    Good luck with the recovery & Boston.

    All the best,

    Ron

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  2. Amazing. Simply amazing! Want to see an underwater treadmill???

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  3. That is AWESOME!! I think you should keep making new installments, incorporating the sorid story lines of the "pussy posse." Could be great reality TV!

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  4. Love it! You're good on t.v! I love seeing videos of the bloggers I'm reading. Nice to match your real voice with your writing voice. I posted my first video of myself tonight...not nearly as cool as yours!

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  5. I love this video!! I was injured this summer and had to do this exact same thing. Hope you get better really soon and get back out there running!!!

    And I agree with Val :-)

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  6. And I thought you wanted to take Lucky for a run.

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  7. OMG, stfu. Hilarious. I just woke up to 2 kids screaming at each other (one wanted bologna, and the other wouldn't get it for him) and I get online to check email/facebook before getting ready, and see this?! I love it.

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  8. Just curious why are you wearing a hat?;)

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  9. Wow, that was riveting! I could hardly keep my eyes on the monitor........ LOL

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  10. That underwear under the bathing suit photo did it :)

    Boston baby!

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  11. When you really wanna get your HR soaring, take the belt off and 'run' for some intervals.

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  12. hahahah. BOSTON! i think once i meet you i may beg you to adopt me. for real.

    and get recovered fast lady :) whatever it takes indeed

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  13. wow. i would feel like a huge dork! :) but you gotta do what you gotta do.

    and DUH scrapptybear - the hat is to have something to clip the ipod to!

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  14. Love the video! And thanks for doing it - I might be the only stupid one on here, but after watching Deena Kastor in Spirit of the Marathon, I totally thought that you needed a shmancy underwater treadmill to "water run." Now I know that you just need a goofy floaty. I learned something today! Thanks ;)

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  15. Teammarcia - actually, you're not supposed to run without the floatie. Runner's don't have much fat (usually) so we sink. In order to stay up w/o the floatie, we would use to much arm strength and form would would degrade. Believe me, the workout is plenty hard with the device.

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  16. Great Video. I have a friend who had to do water running while training for her first Ironman due to leg injury and she performed fantastically in her race. You're going to do great!

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  17. I agree with Anne and thankfully I was not drinking anything at the time otherwiset he laptop would have been covered in coffee.

    And I LOVE the touch of the Rocky music for this weekends Philly Marathon. Nice job there.

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  18. My dog isn't deaf and he responds about as well as Lucky. I'm impressed with your determination. Not sure I'd have what it takes to water run.

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  19. Love it...and your fly wasn't open.

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  20. Love the shot with your panties on at the very end. CLASSY.

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  21. Love the video. Your title got me excited. Okay, its official I really need to try this whole aqua jogging thing.

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  22. Great information regarding water running. I had no idea it could be so beneficial.

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  23. YAY! The long-awaited video! Will have to watch from home (with sound - no speakers @ work) later.

    Have a great weekend!!!

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  24. I did lots of pool running before my first marathon since I had to take 5 weeks off about 2 months out from the race. It worth to keep up your fitness level even if you have to fight with kids wearing floaties for a spot in the deep end.

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  25. Your IRL voice is a lot perkier than your writing voice :o)

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  26. That was an awesome video! :)

    You are totally going to ROCK Boston!

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  27. My husband was down for I believe 8 weeks prior to trying to BQ. He aqua jogged and still was able to BQ at Jacksonville. So yes it works. YES getting the water is the hardest part!! BRRRRR!

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  28. Almost peed my pants. That was so ridiculous (I loved it!)

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  29. hahaha!!! love love LOVE the video! hha... love that you put your pictures with Dean in at the end... of course! ;)

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  30. love it! your voice sounds different than i thought it would :) but isn't that always the case?

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  31. the credits are amazing.
    love it!!
    160 HR on pool running? really?

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  32. I'm going to admit my ignorance... I had NO CLUE... that was not how I mentally pictured aqua jogging. Can't wait to see you back on the pavement, but this injury has definitely made for some interesting posts. ;-)

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  33. Enjoyed the water jogging demo, but more importantly ... enjoyed receiving my SUAR sticker in the mail. Was that a small yogurt squirt on the envelope? :)

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  34. Love the video.... NOT BORING AT ALL.

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  35. Seriously, I WAS wondering what this was like and how you were supposed to do it! YOU rock, thanks so much!

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  36. damn, i got excited when you called lucky over. i wanted to see him. Great video!!

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  37. Oh my gosh - that was too cute! I almost want to start using a pool for a weekly workout. :-)

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  38. Oh my gosh - that was too cute! I almost want to start using a pool for a weekly workout. :-)

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  39. I aqua jogged all summer. I bet I'd kick your butt if we raced.

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  40. Gave you props in my most recent post. I foresee lots of wine in my future if my foot is broken...

    http://andreachronicles314.blogspot.com/

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  41. I wonder how many nasty hits you've got off that title!! Just think of the freaks who have watched that video-perhaps more than just "watched" the video! I got quite the laugh out of this-definitely an possible award winning short documentary! I'm so impressed at you and the pool workouts. You are much more diligent than I!!!!

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  42. Loved the pickle comment...made my night:)

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  43. Thanks for the video, I honestly was wondering. Now I can see it in color.

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  44. I was just searching for some various things online and came across your blog. I was very disappointed with the content based on the blog title.

    I have a really hard time floating. I thought it was because I had a thick head - here it was because I am a runner!

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  45. I Love Me Some Pool-Running. It works!

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