Breaking Apart The Weeks by Danny Mackey M.S.

March 12, 2009

Hello everyone. Before I get into this article I want to apologize for the large time gap in articles (not sure anyone even noticed/cared), but I have a good excuses. First, the 9-5 has been insanely busy; I have the “Work to live”, not “Live to work” philosophy. On the other hand, being a hardworking, bullheaded runner like some of you, there is a time to apply that athlete mindset and just get everything done, even if it takes 14 hours a day (multiple days in a row). Plus in this economic climate, just having a job is a blessing. The second excuse is more pertinent to Flotrack, though not in a positive way. I have been injured for 12 weeks with an Achilles problem. After seeing every specialist in Portland ranging from P.T.’s to D.O’s, to Western D.R.’s, to Eastern medicine doctors…..I am not healthy and this past week I found out the Achilles might be very seriously injured. As I type this I am waiting to hear back from the MRI report, so to say the least, just thinking about track and field is painful.

So, anyway..…one of my best friends has been struggling in racing -and not sure why- so I have been researching the biochemical side of training to find some answers. What I am finding is interesting -on top of confusion- but there is useful information I hope you all can think about. Beginning with why it is beneficial to break apart a week training wise into microcycles.

Microcyles for distance runners usually are over a seven day period. If you are developing your own plan or coaching someone else, you will want to think about the ratio between training time and rest hours so your body is ready to go for the next cycle. This way you get the most out of your workouts and you are “more fit” for the next cycle or race. The secret is to establish the borderline between dangerous exhaustion and the optimal stimulation of the adaptation process. Do you remember the book “Running with the Buffalos”? I always think about when Coach Mark Wetmore talks about going to Edge City in training here…

There was a study done by Viru et al. in 1988 looking at the hormonal effects of training that helps highlight some important points. These graphs are from a group of distance runners over a 12 day period. They show changes in blood levels of cortisol and growth hormone. The researchers only measured the post workout levels for 10 days, which is why you only see morning levels taken on day 11 and 12. These hormones have huge implications for all track and field athletes. (It should be noted for the non-distance runners that might be reading here, these findings have direct relevance to your events.)

Cortisol is a hormone secreted by the adrenal glands and high levels can be associated with decreasing bone density, muscle tissue and weak immune system. It is typically named the “stress hormone”, and we see it elevated after strenuous exercise because cortisol helps the body use sugar and fat for metabolism. We workout hard, we need more energy… Cortisol also follows a diurnal rhythm, so it is typically elevated in the morning, and then drops during the day (assuming no exercise or mental stress to kick it back up).

Growth hormone (GH) is one you all have probably heard of recently from the cheaters that are finally getting caught. GH comes from the pituitary gland, and it does what the name says; increases cell size and it evens spares proteins by slowing protein breakdown.

There are other hormones researched in this study but I did not want to make this any denser then needed. Plus, I should reference the exercise physiologist and my coach, Sean Coster here; because he brought the good point to me that many many hormones do different things and interact in ways we do not understand. So basically hormone A + hormone B = does not always equal the same body reaction!

Ok, so what do these charts mean to your training? If you keep exercising without a recovery day to two, you will feel good for a while; GH is elevating after each workout. Think back to the first few days when practice starts up each year… by the end of the first week you are thinking nothing but PRs, you are superman (or superwoman). Then you start to feel a little weak by the next week…..look at the resting levels of cortisol, in the background they are going to work. Getting after it day in and day out may lead to a decrease in protein synthesis and you begin to break down. Instead of thinking you are getting out of shape, and feeling like you need to go harder, take a step back. Break apart your week, your month, and look at the big picture. Living in Edge City is tricky, and you only get the most out of training hard by spending a few days relaxing in the park.

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#19	Bharath Krishnamoorthi March 31 at 8:44pm Danny, Do you mind elaborating on what the initial symptoms of your achilles tendinitis felt like? reply
#18	Paul Finch March 27 at 8:50am Why didn't you tell me you were blogging? Good stuff. I have no idea what you are talking about... but it sounds like really good stuff. reply
#17	Jeff Jonaitis March 21 at 12:17am I may have talked to you about this before but if not: I seem to have a weakness in my immune system whenever I take a "downweek" in training. I have spoken to a "scientist" (sipple) about this and he said it may had to do with certain enzymes that the body makes during training that could cause this weakening during a downweek. I guess what Id like to know is if there is a reason for this or if Im just a freak. Either way I would like a solution because my current plan is not taking a downweek. Thanks Mr. Mackey. reply
#16	Victor LeMay March 17 at 4:57pm Danny, I've just had x-rays and one MRI when I first got the problem. They kept telling me that no stress fracture is showing up and that it's probably just shin splints. I haven't heard of shin splints lasting 3 months with no activity though. And plus it feels like it's spreading all over my lower leg. They fitted me for some custom orthodics and I've got a shin sleeve and I do cold and hot baths now. I've started running about a mile a day and the pain hasn't gotten worse but is still there. Who knows? reply
#15	Anonymous Coward March 16 at 4:07pm I'm pretty late at getting to this article but I was hoping you could elaborate on some of the information. Were these changes in hormones statistically significant? What kind of values are normal for baseline, and for overtraining? Have you seen anything on the length of recovery to return cortisol levels to baseline? I appreciate your scientific perspective on running, your articles make tough points interesting and easy to read. reply
#14	Anonymous Coward March 13 at 1:00pm yeah I have the same problem. When I make pancakes in the morning. I for sure feel something in my arm. I can relate to this article. reply
#13	Kyle OBrien March 13 at 12:36pm Danny, Great work as always...who might this friend be?? :-) Seriously, very interesting research, the older we get the more and more we need to realize you have to really plan your recovery. Keep me posted on the achilles, I had the graston technique done a little while back, possibly the most painful experience of my life. Keep in touch bro. reply
#12	Same Problem March 12 at 11:20pm I have the same injury signs and in my case at least, it is (was) caused by weak hamstrings - from poor foot placement, too much on the toes, not enough heal strike, doesn't give hamstrings the chance to do enough of their job, other muscles have to compensate, arch, calves, groin, is why they get sore. Worked for me, that's all I'm sayin', info might help you. reply
#11	Chris Harland-Dunaway March 12 at 8:59pm Danny, I have had achilles tendonitis for around 12 weeks too. It is almost better now thanks to the treatment I've gotten with a local specialist where I live. He started me off on Relafin (an anti-inflammatory), which didn't really work. I talked to him about it and he decided to prescribe something stronger. I'm sure you've heard of Celebrex with all of the heart complication controversy that surrounds it, but anyways he prescribed me that. I started off taking it twice a day for 3 days and then ratcheted down to 1 a day and have been doing so for around 3 weeks now. I have found Celebrex to be the most effective of all "conservative" treatments that I have undergone. By the way all throughout this time I have been icing in a bucket twice a day to help reduce inflammation. The bad news about my treatment though is that I have had to stop all forms of training for a a month and a half, but I am recovering steadily. Good luck with your injury and I hope this helps. reply
#10	Dan Arminavage March 12 at 6:47pm Great article! As a coach, I find the information in your articles very useful for the benefit of the athletes I coach. Good Stuff, Keep it coming. And best of luck with your injury. reply
#9	Danny Mackey March 12 at 5:32pm Well I don't pro race, if I was a true pro, I wouldn't have to work. I work in a sports research lab for the 9-5. Runner Girl, for some reason the last to paragraphs were cut off, so that's probably why it didn't make sense, I just added it, sorry for that. reply
#8	Runner Girl March 12 at 5:16pm More info please! I love this information, please share any more findings that you have time for. reply
#7	Anonymous Coward March 12 at 5:01pm Danny Mackey, What do you do for a living. Besides pro-racing? great stuff too man! reply
#6	Danny Mackey March 12 at 4:08pm Victor, Thanks man, I'll send what positive vibes I have your way. Any idea on what it is? I still haven't gotten my MRI back (dame medical system) but I went to get the graston technique done anyway. Figured if it is torn, the screw it anyway, can't make it worse, if it's not, I need to remove scar tissue. Not sure if you've had this done, but it is unbelievably painful. I nearly passed and and cried at the same time, but it felt better walking around. You get an MRI or any other diagnostic? reply
#5	Harry X March 12 at 2:34pm good stuff, i enjoy everything you write about reply
#4	Victor LeMay March 12 at 2:26pm I've had some kind of injury in my lower leg since thanksgiving. It started as what seemed like shin splints and now my achilles, arches, and other foot and ankle things are still hurting. I've been off of it the entire time trying to do some kind of rehab but it doesn't seem to be working. I'm starting to lose hope so I know how you feel with the achilles thing. I've read your blogs before and I keep hoping to read that you've healed and started running again to give me a little glimmer of hope. reply
#3	Rob MacKenzie March 12 at 1:41pm Rest days are when you actually improve as a runner. The hard days break down the cell tissue and turn on the genes that stimulate growth and improvement. Rest is relative, run very easy on your "off" days, if you are a high mileage trainer. X-train or rest if you do low mileage. reply
#2	E.Sabljak March 12 at 12:41pm A lot of runners don't believe that rest days are sometimes more important than hard days. Rest Rest Hard Rest Rest Hard. Rest. reply
#1	Anonymous Coward March 12 at 12:35pm My browser doesn't wrap the text and I can't read the article. Please fix. reply