several athletic Q's for the pros

[corndogggy]

1. Is there any way to fix/heal ITBS as quickly as possible? There is a half marathon trail run in 2.5 weeks that I'd love to do, but I can't get past the 4 mile point, but it's all in my knees, it's the biggest thing that's limiting me.

2. If choosing trail running shoes, assuming you have mild pronation, would you choose a very lightweight shoe with not much padding but has crazy amounts of grip such as the Inov-8 Mudroc, or a less aggressive grip but more padding such as the Asics Gel Trail Sensor?

3. Why do my energy levels fall FAST when I get to the 45 minute point while cycling? This happens all the time, regardless of the amount of training I have done. I'm assuming that it's either due to the fact that I've always been a sprinter and probably have mostly fast twitch muscle fibers and I really am just running out of energy/glycogen, and/or my system is getting overloaded by lactic acid and hydrogen ions at this point. I have a race in less than a month and a half and I have to last a little more than 2 hours, so, I'm worried.

4. When I run, one muscle strand in my abs from my pelvis all the way up close to my chest starts hurting after 15 minutes or so, but only on my right side. Could this be because my right leg is longer than the other? I kind of have to press my left leg down more or else my right knee will hurt real bad due to a bad angle.

5. I cannot perform well in the mornings. No matter what I eat, how much I sleep, how much I warm up, my morning performances are never anywhere near what they are in the afternoons. Why?

 

[theleip]

1. Is there any way to fix/heal ITBS as quickly as possible? There is a half marathon trail run in 2.5 weeks that I'd love to do, but I can't get past the 4 mile point, but it's all in my knees, it's the biggest thing that's limiting me.

First off make sure that ITBS is the problem. There is a lot of self diagnosis that occurs from runners with this. If it is the problem first try out the Walt Reynolds's ITB Special on an everday basis (there is lots of places for instruction just google that name) I would also recommend you working with foam rollers for Self Myofascial Release.

2. If choosing trail running shoes, assuming you have mild pronation, would you choose a very lightweight shoe with not much padding but has crazy amounts of grip such as the Inov-8 Mudroc, or a less aggressive grip but more padding such as the Asics Gel Trail Sensor?

With your current situation you really want something with a longer and stiffer Midsole.

3. Why do my energy levels fall FAST when I get to the 45 minute point while cycling? This happens all the time, regardless of the amount of training I have done. I'm assuming that it's either due to the fact that I've always been a sprinter and probably have mostly fast twitch muscle fibers and I really am just running out of energy/glycogen, and/or my system is getting overloaded by lactic acid and hydrogen ions at this point. I have a race in less than a month and a half and I have to last a little more than 2 hours, so, I'm worried.

Are you re-nourishing at all and still dropping energy?

4. When I run, one muscle strand in my abs from my pelvis all the way up close to my chest starts hurting after 15 minutes or so, but only on my right side. Could this be because my right leg is longer than the other? I kind of have to press my left leg down more or else my right knee will hurt real bad due to a bad angle.

Over all you have some real tight and weak muscle issues that are leading to muscle domination and overactivation of the wrong muscles/joints. You really need to focus on some corrective training both in strength, balance and flexibility.

5. I cannot perform well in the mornings. No matter what I eat, how much I sleep, how much I warm up, my morning performances are never anywhere near what they are in the afternoons. Why?

There are some studies that suggest different times and different peaks for oxygen consumption and cardiovascular activity. IN general though it can be a person to person issue. Make sure your airway is really clear especially in the sinus cavity area. I personally am more "stopped" up in the morning and have (as dorking as it sounds) be know to wear breath right strips in my morning runs and it helps wonders. Something you could look into.

 

[corndogggy]

First off make sure that ITBS is the problem. There is a lot of self diagnosis that occurs from runners with this.

I've been to a "sports medicine specialist". He had never heard of ITBS, so he gave me a box of Vioxx and a $150 bill. Went to a knee specialist, he took X-rays and couldn't find any cartilege damage, just kind of vaguely told me to stretch without actually telling me how, and sent me on my way. So, given the symptoms, and where it hurts, and the fact that it's occurring on both of my knees... I don't know what else it could be, and I can't seem to find anybody else who will either confirm or deny my self-diagnosis.

With your current situation you really want something with a longer and stiffer Midsole.

Can you explain? Longer? I don't know what you mean.

I have had the best luck with Asics Gel Kayano's, and thought that those Asics trail runners would give me the best support since they're supposed to be as identical to their road shoes as possible but with trail enhancements. Their traction just looks like it sucks though. Those others I mentioned look more like football cleats but I'm scared of the support and cushion.

Are you re-nourishing at all and still dropping energy?

Yes, but, maybe I'm not doing it right. I typically pop in one gel halfway through races, and I drink slightly diluted Gatorade. I've tried Clif Bars too, which helps tremendously for all-day outings, but my problems are more with shorter (like 1-2 hour events) races where I really am going at full blast race pace. Maybe I need to give the gels more time to digest. I have also just picked up a huge can of PowerAde Endurance powder, you're supposed to use it un-diluted, yet it's not supposed to cause a blood sugar spike. I am hoping that this will help somewhat. I just know that if I go all-out, after 40 minutes I start to fade away pretty fast, and after 50 minutes I just have no power, I push but my legs just don't crank out the wattage.

Over all you have some real tight and weak muscle issues that are leading to muscle domination and overactivation of the wrong muscles/joints. You really need to focus on some corrective training both in strength, balance and flexibility.

Can you give some general advice on what that last statement would consist of? I don't know what to do. As for flexibility, I have mainly been doing hurdler stretches, and ITBS stretches, both doing the stretch where you put the affected leg behind the unaffected one then lean to the unaffected side in a manner that will stretch the band and your hips, and also just now started the table stretch as outlined below last night:

Make sure your airway is really clear especially in the sinus cavity area. I personally am more "stopped" up in the morning and have (as dorking as it sounds) be know to wear breath right strips in my morning runs and it helps wonders.

I have a deviated septum, I can't breathe out of my nose while exercising hardly at all, regardless of the time of day, I have to breathe through my mouth to get most of my air while exercising. I'd suffocate if I had my mouth taped shut while racing. It's more of an energy issue, it feels like the least little thing will just flood my muscles with lactic acid, they burn real easy and I just don't have the energy. I've experimented with carbo-loading in different ways the night before and also on the morning before an early race or training outing. I simply do best if I can wait until at least 11 AM, preferably 2 PM. 6 PM is about my peak, I can always get my fastest times if I start at 6. Problem is, all the races make me get up at least 12 hours before then.