Archive for Running

Four TIPS For The Aging Endurance Athlete (Hint: Yes, You Can Still Keep Playing!)

Coach Al (showing his back-side) at a Pisgah Mountain 50k aid station. Keeping it young!

Coach Al (showing his back-side) at a Pisgah Mountain 50k trail race aid station. Keeping it young!

Some of the readers of this blog know I raced this past weekend at the Pisgah Mountain 50k trail race up in New Hampshire (I finished 2nd  in my age-group and 26th overall), and will again be racing THIS coming weekend, tackling the very challenging Vermont 50 mountain bike race.  These events are just a small sample of what I’ve got planned for myself over the next few months and into 2015!

Today, more than ever, athletes are performing at a high level well into their 50s, 60s, and beyond! How are they doing it?  How do I (a nearly 55 year-old endurance athlete/coach with 35+ years of training and racing in the legs) maintain the ability to keep “playing” even as I’m aging well into my 50s?

To help YOU maintain the ability to keep playing, here are FOUR tips for the aging athlete. These could be YOUR secrets to success! (I’ve learned much of this through trial and error – take advantage of my mistakes and get started now).

  1. Maintain Your Mobility and Flexibility: The single thing we lose most as we age is the ability for our joints to move FREELY. Freedom of movement is what we associate with being young, isn’t it? Flexibility is related and is also something we lose as we age. Mobility and flexibility suffer as the miles pile up, too, so if you’ve been running or training for a few years, its likely you’ve lost some of that freedom of movement.

When you lose mobility:

  • Your body loses its ability to absorb pounding and attenuate forces that work on it while you’re moving, such as gravity and ground reaction.
  • Your stride shortens and you feel every “bump” in the road that much more.
  • You enjoy your training less because it becomes more of a struggle to do simple things such as bend over or step up.
  • Your risk of injury sky rockets!

To avoid these, first seek to find out where you’re tight or imbalanced, and then get started on a specific targeted program to address these restrictions.  This is absolutely your #1 priority as you get older.

A Helpful Video: One common area of unwanted tightness as we age is in our hamstrings.  Hamstring tightness can develop for a number of different reasons (including dysfunction of the glute region or extreme tightness of the hip flexor region). However, very often it develops simply from the overall loss of flexiblity as we age (or from too much sitting in a chair!).

Try this effective and safe movement (stretch) for the hamstrings demonstrated by our own Doc Strecker.

 

(To learn more about WHY mobility is so vital to your success, listen to Doc Strecker and I discuss the importance of this element of human movement!)

  1. Get Stronger: Like mobility, strength (as well as the pre-requisite to developing true functional strength, which is basic core stability) often decline as we age and the miles pile up. Along with staying mobile, the key to maintaining YOUR ability to play comes down to getting stronger!

Many athletes aren’t familiar with the difference between strength and stability. Its important for sure, and something you will want to KNOW as you age. To learn more, check out this blog post we did on the topic.

So what is the best way to get stronger?

There are as many programs and exercises as there are stars in the sky, or so it would seem. I like to keep things simple at first, by going straight at bodyweight exercises. After all, what is better than a pull up or push up to develop trunk strength? Not too much!

(If you’re unable to do a single pull up, start by doing “hangs” and then doing “negatives” as part of your progression!)

Whether it’s a kettlebell, floor based exercises, suspension training, or simply lifting and moving rocks or flipping tires, the best path to optimal strength development and good health is to start with simpler, more foundational movements and progress to more complex as you improve and gain strength.

One last thing: don’t get INJURED trying to get stronger. That happens all too often. Start at a smart level, and progress intelligently.

  1. Get Massage: With increasing age (and more miles along with chronic injuries) come the development of micro trauma in the muscle, which leads to the development of scar tissue and a loss of elasticity. Scar tissue, which forms in response to that micro trauma and tearing of the muscle fiber, reduces elasticity and leads to weaker and shorter, more injury prone muscle.

One key to overcoming the long term negative impact of scar tissue development (and keeping muscle healthy and young), is massage, from a qualified competent massage therapist of course.

Yes, your foam roller used routinely, can help.  But your foam roller can’t do the same things the sensitive and educated human hands of a qualified professional can, digging deeply into the muscle to strip it down and help the tissue remodel. Massage can literally be THE secret for the aging athlete whose goal it is to maintain healthy tissue.

(One additional tip about massage: In my experience, if you have been battling injury or know you have a significant amount of scar tissue or have lost flexibility, getting massage only occasionally won’t do the trick.  You need to commit to successive sessions where the same therapist can work progressively to restore tissue health. With repeated sessions, the therapist will learn more about your body and be able to address YOUR specific issues more effectively).

  1. Get Off Road: When it comes to staying young and fighting father time as a runner or cyclist, nothing beats getting off road! Trails offer variable terrain that challenges the mobility, flexibility and strength you’re working to retain, while also minimizing the repetitive stress that comes from road running and riding.
  • Mountain biking and trail running (and hiking) require very specific skills which keep you young!
    • Glute and hip strength, balance, handling, and leg strength all improve when you ride off road.
    • Agility and balance, elasticity, and leg and hip strength all improve when you run off road.
    • And since every footstrike is different and the surfaces are softer than asphalt, your risk of repetitive injury goes way down!
  • Best of all, you get to PLAY in the woods and keep it fun! Trail running and riding is just plain fun!

Even if you’re not quite as old as I am, you will be sooner than you realize! You’d be smart to start NOW to begin following the recommendations I’ve shared today. The same things that keep you young will also help the younger athlete stay healthier, perform better, and go faster.

 

~Coach Al 

ps: Do you have questions, comments or feedback about these four tips to help you stay younger? Or your own tips to add? Leave your thoughts below or on our FACEBOOK page. 

Come on out to our NEW facility in Chester to check out our new Trueform runners - the BEST treadmill on the planet because YOU have to do the work!

Come to our NEW facility in Chester to check out our Trueform Runners – the BEST treadmill (non-motorized) on the planet for staying younger as a runner, because YOU have to do the work!

Honoring a Great Man (Who Was Also A Great Runner)

john-j-kelley-fundIts rare that I use this Pursuit Athletic Performance blog to share thoughts about someone or something very important to me personally. Well, today is one of those days.

This Sunday, September 21, a bronze statue of the great John J. Kelley will be unveiled at its permanent location in downtown Mystic, Connecticut.

Well known running writer, Tony Reavis, wrote a blog post marking the unveiling of the statue, and recalled conversations he had with Kell over the years. Its a really nice remembrance of this great man and champion.  Also, for more information you can check out the local newspaper’s online story of the statue dedication of Kell and his beloved dog, Brutus here.

“Kell,” as so many knew him by, was truly one of the great American runners of all time. Winner of the 1957 Boston Marathon, he was also a 2x Olympian.  Certainly as important, he was as kind and gentle a man as you’ll ever find.  A running poet and philosopher in the truest sense of the words, I considered he and his wonderful wife Jessie (who is also no longer with us), good and dear friends.

In my early years as a runner, like many others in our region,  I looked up in complete awe at “Mr. Kelley” (not a title he ever really embraced as he was so friendly, informal, humble with everyone he met) and all that he had accomplished as a runner. I always enjoyed and looked forward to visiting his running shoe store, Kelley’s Pace (which he and wife Jessie owned), stopping by even when I didn’t “need” new shoes, in hopes that he might have a few minutes to chat. He always did.

I had a burning desire in me to get faster and improve. In large part because of Kell, the Boston Marathon became the MOST important race to me through those years. But it never mattered to Kell if you were the fastest runner in town or the very last finisher at the local 5k, or even if you were a runner at all. He always had time and a smile for any person he came into contact with, whether in the store, out on the trail, or driving the taxi that took up time in his later years. He always shared freely of himself in every way a man can. He truly cared about others in a way that can’t be faked.

I remember once, almost like it was yesterday, when I sat at the Kelley’s kitchen table in their modest home in Mystic, to tell Johnny that I was venturing into the triathlon world with the goal of getting to Kona and the Ironman World Championships. He was so jazzed by that! He too had struggled with swimming when he was a youngster, and sincerely wanted to know more about how and why I was doing what I was doing. He asked me qualifying and training questions; we talked many times, sharing our fears and struggles and talking about how a sport like running or triathlon, can really empower a person to grow in deeply personal ways.  To Kell, though he was a fierce competitor out on the roads in his prime, running was much more about LIFE and people and friends, and just the JOY OF RUNNING, than it ever was about winning medals or races.

Kell always had a way of making you feel more important and validated, in some way. It may sound strange, I don’t know.  What I think I’m trying to say is that I always came away from time spent with Kell feeling BETTER about myself. He had a way of just making you feel good, making you smile.  Time spent around Kell made you happy to be a runner, to be alive. I still miss him so much for those reasons alone, and so many others.

Local runner, Jim Roy, next to the plaque accompanying the statue of Kell. Jim was THE driving force behind the creation of a statue honoring Kell.

Local runner, Jim Roy, next to the plaque accompanying the statue of Kell. Jim was THE driving force behind the statue and heads the John Kelley Memorial Fund, the nonprofit organization that raised $87,000 for the statue.

Unfortunately I won’t be able to be there at 1pm for the dedication, joining past Boston champions and so many other great friends from the running community in southeastern Connecticut.  It IS fitting why I won’t be there, though: I’ll be running a 50k trail race up in Chesterfield, New Hampshire.

I think were Kell alive, he’d surely tell me to “go run the race, Al!”  “Geez, come on now.” “Go run, Al, GO RUN!”

Yup, that is exactly what he’d say.

I’ll be running on Sunday for you, Kell.

 

~Coach Al 

If you live anywhere in the local southeastern Connecticut area, come on out to honor the man. From the John J. Kelley Memorial Fund website:

The statue will be unveiled and dedicated at the park-let on Baptist Hill in Downtown Mystic, near Mystic Pizza (56 West Main Street, Mystic, CT), with a reception will follow at the Mystic Arts Center (walking distance from the statue) on Sunday, September 21, 2014 at 1PM.

3 TIPS to Jumpstart YOUR Running This Fall!

Deb-Trails For A Cure

Team Pursuit Ultra-Runner Deb Livingston, at the start of the “Trails To A Cure” trail race!

Now that FALL is officially here in the northern hemisphere (or so it seems based upon those early morning temps!), its time to talk RUNNING! Fall is truly running weather!  There’s so many great running events and races in the fall, and we get the benefit of having trained all summer, so the cool temps instantly make us more fit and fast!  The fall is also a great time to improve your speed and strength. Train smart this fall and watch out, you may arrive in the spring better and faster than ever. Here’s 3 tips to jumpstart your running this fall:

1. Get your STRIDE RATE UP!  A higher overall stride rate isn’t a magical elixir that will turn you into a faster runner, but it is one element that, especially if you’re striding slowly (plodding?), is key for improving.  One reason is that running is a neural activity. That is, if you are plodding along at 85 or fewer stride cycles per minute, you’re training your nervous system to essentially react slowly, and thus not building some of the foundational skills (remember: nervous system = skills) that will ultimately lead to faster running. ​Striding more quickly will also help you land more under your body and maintain better balance if you run on trails, two important and basic elements to improving as a runner.

(If you haven’t listened to our podcast with running expert and coach, Owen Anderson, Ph D, we discuss this aspect in great detail. Check it out!)

Virtually every runner should have at least a 90 stride-cycles-per-minute rate, which = 180 strides per minute.  ​How do you easily check to see where you are? There’s many ways to do it, but here is one simple way:

While gazing at your watch, count how many times your right foot hits the ground in 30 seconds. Multiply by two, and you have your stride rate cycle for 1 minute.  Multiply that times two and you have the total number of strides you are taking in a minute. The goal is 90 stride cycles per minute, or roughly 180 strides per minute.

2. Get into the HILLS! Flat roads are “fun” and “relaxing” to run on, but unless you are working VERY hard, they aren’t going to help you get faster. (Unless that “flat” is a track, in which case you might be building the things you need there to help you improve. Notice I said “might.”) The way to TRANSFER over the stability and strength you’re developing in your supplemental strength training (you ARE working on your strength, aren’t you?) is to RUN IN THE HILLS!

When I am running in very hilly terrain, I don’t moniter speed or pace as I might on the flats. Assuming you’re not doing hill intervals, the smart approach is to just run, staying near the middle to top of your aerobic zone most of the time, working with the terrain. This fall, challenge yourself to run hills, climbing and descending relentlessly.  You’ll be super glad you did!

One IMPORTANT caveat: If you aren’t moving well or building strength and stability in a smart way, the hills can break you. An injury that comes from running on hilly terrain is a red flag that some OTHER element in your training is lacking, e.g. flexibility, mobility, or basic stability/strength.

One last thing: Practice good form when running UP and DOWN. Tall chest and long spine, stiffen the ankle when climbing very steep grades, keep your arm carriage tight when going up (use elbow drive back for power and speed), and use your arms for balancing when descending steep hills.

3. Get OFF road and ONTO the Trail!: We talked about trail running in a recent podcast; how running on the trail vs. the road can really give your running ability a serious BOOST. Of course, there’s much more to be gained by someone who always runs on the road, vs. someone who is already doing some trail running. If you’re a road runner 80-90% of the time, then it IS TIME to get OFF ROAD! So, what are the ways that trail running can positively impact your running ability?

  1. Resistance to injury: The trail is always changing (depending upon how technical it is), so you’re not constantly pounding the same movements or muscles with every stride. Udulating terrain, rocks and roots, etc., force you to constantly adapt and footstrike patterns and balance change and improve. The ground is softer and because of every step being slightly different, your risk of injury from repetitive stress goes down.
  2. Transferring strength: One other fantastic way to improve and transfer that strength you’re building on the floor is to get off road, because dealing with the undulations in terrain as well as the steep UPS and DOWNS, builds incredible strength in the feet, legs and trunk! Take a close look at a true trail runner and what you’ll see is a very strong runner. When you combine the trail with climbing and descending, you have the MAGIC that will build an incredibly resilient and strong runner, who could THEN head out onto the road or track with much better chances of building speed in a powerful way.

Enjoy your running this fall even more by incorporating some of the above suggestions into your program. Get faster and stronger and have more fun!

Happy trails!

~Coach Al 

052: After Your “A” Race: Euphoria, Letdown, or Somewhere In Between? With Functional Wellbeing Coach, Olivia Syptak [Podcast]

Download_iTunes

Play
 

 

Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak

Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak

 

If you are like so many endurance athletes everywhere who enjoy toeing the line at a race (be it sprint or iron distance triathlon, running, cycling, or Spartan), it’s quite likely that you have either just completed your “A” priority race for the year or are about to in the next few weeks.

In today’s podcast with Functional Wellbeing Coach Olivia Syptak as our guest, we talk about the vast range of emotion we often face after that “big” A race or event.  We also discuss specific strategies you can employ RIGHT NOW that will help you maintain forward momentum and build on your experience moving forward.

That post-race emotion can range from the immediate euphoria of the finish to the emptiness that can set in in the days that follow, to the depression that can arise in the face of a “DNF” or a result that didn’t align with our target.

Regardless of whether that race was a huge success or a disapointment, the post-race period of time offers the opportunity to spend time with the concepts of awareness (of what we’re feeling at any given time), acceptance and acknowledgment (of those feelings), and recognition (that whatever feelings or thoughts are there, elated or downtrodden, they are all temporary).  At the same time, we will benefit by maintaining and even building and reinforcing a positive and optimistic view that will help us continue to learn and improve.

Thanks for joining us on today’s podcast.  Safe training and happy trails!

~Olivia, Dr. Strecker, and Coach Al 

Runners: Are You Injured? Here’s the Secret Solution You Need!

Don't train through injury and don't think wishing it away will solve your problem!

Don’t train through injury and don’t think wishing it away will solve your problem!

And what IS that secret solution?

(Drum Roll Please………)

The “secret solution” is THE TRUTH….

…..which is something you probably don’t want to hear.  I get it.

Listen up: if you’re injured, you’ve got a real problem.  No, it isn’t life or death…..but because you love to run, it’s a real problem.

And the solution to your problem ISN’T as easy as just “resting and letting it heal.” 

Yes, the words, “I’ll just rest it and let it heal” is, without a doubt, the most common strategic response I hear from injured runners, on how they will solve their injury woes.

Allowing time for your body to rest and heal is hardly ever a bad idea, but it is foolish to believe (or hope, or pray) that simply resting and taking time away from running is all you need to overcome your injury.  Hardly ever works that way, I’m sorry to say.

There is only one way that works, based on my over 30 years of experience as a runner, triathlete, coach, and running biomechanics expert who’s performed hundreds of gait analysis on injured athletes:

Until you determine the reasons WHY the injury occured, and then address that cause at its root level, your injury will likely return once you resume running. 

The choice is always yours. You can keep beating your head against a wall and living with some level of pain on a daily basis. You can keep throwing money away on race entry fees for races you never end up actually doing. The choice is always yours.

Doc and I are here to help, when you’re finally ready to SOLVE your problem and enjoy running for the rest of your life.

Make it a great day!

~Coach Al 

ps:  The 2nd most common response I hear from injured runners is that they’ll go to see their orthopedic doctor. Really?  Remember my friends, while there are many good orthopedists out there, their primary gig is using sharp toys to cut you.  For many, it isn’t on helping you to address the movement oriented issues that are very likely the cause of the injury.  Think about it!

051: Talent, Training and Exploding Your Potential [Podcast]

Download_iTunes

Play
 

Searching For Talents - Recruitment ConceptWhere does talent, in all its many forms, come from? Are we born with our own unique talents or can we develop them over time? And if we can “grow” and develop talent, how does that happen?

Thinking about it a bit differently, does intelligence measured through aptitude tests always correlate with success? Certainly, we all know world-class athletic or musical talent when we see it in another person, don’t we?

If you’re the inquisitive type like we are, you’ve thought about these questions more than once. It is the old “nature vs. nurture” discussion made even more interesting as we learn more from science about how our brains function, and how skills are developed.  Hot best-selling books like Dan Coyle’s “The Talent Code,” and Malcom Gladwell’s “Outliers” offer even more interesting clues.

It isn’t uncommon for endurance athletes to wonder about talent.  When we show up at the local group workout or race, it is hard to avoid comparing ourselves to others and wondering just how much talent we have and what our limits truly are.

Are you one of those who was “fast and strong” from the get-go, OR is it taking more time for you to develop and reach your goals than you would really like it to?

What does it REALLY take to develop a high level of skill, proficiency, and ultimately speed?

What are the true limits of our own potential? Is that potential limited by our innate talent or are our limits, truly “limitless,” IF we are willing to work harder and longer?  How much does stick-to-it-iveness and relentless drive determine our ultimate success?  How good can we really be?

In today’s podcast, we discuss all of those questions and more, including:

  • Different forms of talent; what is nature vs. nurture and its impact on your own growth and development as an athlete.
  • What the latest scientific research says about whether you must be “born with it,” or whether you can develop it.
  • What is the single biggest talent-related factor that prevents most people from realizing their true potential?
  • What is deliberate practice and how might it impact your own talent and development?
  • How YOU might be able to develop your own talent to explode your true potential!
  • And more!

Thanks for joining us on today’s podcast. We hope you’ll share your reaction after listening to our discussion. Let us know what you think.  Happy Trails!

~Coach Al and Dr. Strecker 


Make it happen! Believe in you!

If you’re going to MAKE IT HAPPEN, you can’t give in or give up too soon! When it gets hard, buckle down and get to work!

Addendum from Coach Al: I have a strong personal belief that MOST people give up too soon, or become complacent at the first sign of a plateau in their quest to improve, and achieve.  And I think that “giving up” is sometimes due to boredom and much of the time, might simply be due to the idea that we’ve reached some level of acceptable skill and then “settle” at that point.

I think writer Mikhail Klassen, said it best in his own take on where talent comes from:

Suppose you wanted to learn how to play the piano. You know that practice is involved. You might practice for a little bit each day, getting better and better. Your initial progress will start to plateau, however, after you’ve reached a modest degree of skill. At this point, you have to make a choice: either continue to “practice” each day, playing the same pieces over and over again, polishing things up a little here and there, doing the same exercises that you’ve already mastered…

-or-

…you can begin deliberate practice. You were probably already doing deliberate practice right when you started. Learning new pieces was hard! Learning difficult scales was boring. Getting the mood and dynamics of a piece right took time. You stopped doing these things once you got reasonably good at them. You stopped practising deliberately.”

 More: In a research paper published in 2009 by K. Anders Ericsson et al, in describing deliberate practice, they say (and I concur):

“In contrast to play, deliberate practice is a highly structured activity, the explicit goal of which is to improve performance. Specific tasks are invented to overcome weaknesses, and performance is carefully monitored to provide cues for ways to improve it further.”

Note the emphasis on “tasks being invented to overcome weaknesses,” or that performance is “carefully monitored.”

These are facets which were an important part of my own development as a musician AND as an athlete and coach. And they are a integral part of our philosophy and mission here at Pursuit Athletic Performance.

My personal “take home” message for all of you who truly want to be the best you can?

  • Never stop learning!
  • Avoid gathering more “information” (especially from internet experts or frauds), but instead, work with true experts who can give you the objective feedback you need, and help you avoid needless trial and error.
  • Never give in or give up, especially when it gets particularly hard!  When you’re bored, or feel you’ve done “enough,” that’s just the time to dig in deeper and keep at it.
  • Keep tweaking, keep challenging, keep reviewing and assessing. Look for ways to blast plateaus and progress to the next level!
  • Surround yourself with like-minded friends and training partners.
  • Be creative and develop ways to keep the fire burning! Motivation and inspiration, in part, comes from digging deeper and learning more. Keep the fire alive!
  • Believe it’s possible, and then do the work that will continually reinforce the belief!

 

Breaking News: Pursuit Athletic Performance to Open New Training Facility!

Breaking News:

Pursuit Athletic Performance to open a NEW State-Of-The-Art Training Facility! 

 

Here it is, the exciting news we have been anxiously waiting to share with all of you: Pursuit Athletic Performance is moving into a NEW larger, state-of-the-art training facility! We are growing and expanding!  We are super-psyched and we hope you are too!!

Centrally located in Chester, Connecticut at the top of Inspiration Lane (no, we are not making that up!), this facility (much larger than our present space at nearly 8000 sq ft) will provide more than enough space for:

  • group and individual adult and youth classes and personal training
  • triathlon, running, cycling, AND field sport (soccer, lacrosse) camps and workshops
  • a computrainer bike studio (aka the Pain Cave)
  • an expanded state-of-the-art gait analysis lab
  • treatment areas for chiropractic, massage, and more
  • a kitchen (which will evolve into a cool, fun and relaxing hang out space)
  • and much more!

We are also excited to announce we will be sharing space in our new facility with TrueForm Runner treadmills. We’ll have up to 8 of those amazing non-powered treadmills lining the front glass wall!

Situated so that as you run on them, you’ll be looking out into “inspiration” woods, the TrueForms are a fantastic training tool to enhance your running technique and strength and will be here for you, ready to help you improve and stay motivated with your runnnig during the cold winter months!

Plans are in place to offer a wide array classes for both adults AND kids (think yoga, adult bootcamp/strength and fitness, youth bootcamps, and more), and even winter long weekly INDOOR triathlons! With computrainers for cycling, TrueForm treadmills for running, and Vasa Ergometers for swimming, it’ll be easy!

The pictures below are just a tiny SNEAK PEAK of what is to come.  Construction is ongoing: the lights are still being worked on (which is why you see the glass from the lights hanging), inspirational and motivational “fathead” wall art and photos are being added daily, and much more. Each of the training spaces including mirrors and floors are still to be added. As for the computrainer studio (aka Pain Cave), it is just about ready to go!  We are just a few weeks away from being ready to rock!

We HOPE you’re as excited as we are!  PLEASE tell your friends and EVERYONE you know!

More information and news, including the OFFICIAL GRAND OPENING, will be coming soon!

Make it a great day everyone!  We can’t wait to see you in Chester!

~Coach Al and Dr. Strecker

MORE On Running Biomechanics and Footstrike Patterns…

Dr. Kevin Kirby, DPM

Dr. Kevin Kirby, DPM

We recently had Dr. Kevin Kirby, DPM on our podcast (episode 47) to discuss all things running!

Biomechanics, foot strike patterns, running shoe design and use, barefoot running, and much more are topics we covered. If you missed that podcast you definitely want to check it out. Go here.

Dr. Kirby gave a new lecture on July 30th 2014 entitled: “Running Footstrike: Rearfoot, Midfoot or Forefoot, Which is Best?” 

One of our passions here at Pursuit Athletic Performance is dispelling training MYTHS, especially those that are hurtful to those who don’t know any better. For example, one of our most read blog posts from the past was one we did on the MYTHS associated with “gait analysis,” especially the kind you’ll get in a running shoe store (hint: it isn’t gait analysis at all!). Didn’t read that one? You can find it here.

We also believe it is important to highlight science-based information from true experts when it becomes available. This very recent lecture by Dr. Kirby helps us achieve both.

To view the lecture go here:

Thank you Dr. Kirby.

Make it a great day everyone!

~Coach Al 

050: An Interview With Dr. Tamara Hew-Butler, D.P.M., Ph.D. [Podcast]

Download_iTunes

Play
 

 

Dr. Tamera Hew

Tamera Hew-Butler D.P.M., Ph.D.

Hi Everyone! Today I am honored and pleased to welcome Dr. Tamara Hew-Butler as a guest on our podcast. Let me say this right up front: In my opinion, this is a MUST LISTEN podcast for every endurance athlete who has ever wondered what the science really says about hydration and sodium/salt intake during exercise. What a fitting way to celebrate our 50th episode! :)

An award winning assistant professor of Exercise Science in the School of Health Sciences at Oakland University, Dr. Hew is recognized around the world as an expert researcher and scientist. A runner who enjoys training and competing, she has authored 50 scientific papers in such peer-reviewed journals as the Journal of Neuroscience, Medicine and Science in Sports and Exercise, and Sports Medicine, among others.  A bonus for us, is that Dr. Hew is a really nice, down-to-earth science “geek” (her words), who truly enjoys sharing what she knows with others, and as she puts it, “helping her family of runners” around the globe.

I had the pleasure of hearing Dr. Hew present at the “Medicine and Science in Ultra Endurance Sports” conference on June 24th in Squaw Valley, CA., in the week leading up to the Western States 100 Endurance Run. In the conference Dr. Hew presented on the “Spectrum of Exercise Associated Hyponetremia.”  

In this podcast, we enjoyed discussing so many things very important to every athlete. Whether you’re a runner doing an occasional 5k or marathon, or a triathlete doing multiple ironman distance events, or an ultra runner training for 50mile up to 100mile events, you will WANT TO TUNE in to this podcast to hear what Dr. Hew has to say.

Among the topics and questions we discuss are:

  • Hyponetremia: What is it and what are the risk factors (exercise induced) to be aware of?
  • Dehydration: What does it mean to be dehydrated? What can I do to ensure I don’t become either dehydrated or OVER hydrated during exercise?
  • What is the role of antidiuretic hormone (ADH) / arginine vasopressin (AVP) during exericse and how does that impact how much we should drink?
  • Sodium balance and salt intake during extreme exercise: Do you need to take in salt/sodium during long events? If so, how much and how would you know?
  • Some companies looking to sell their products espouse the importance of the perfect electrolyte blend: Does such a thing exist? Do you really need a “balanced spectrum” of electrolyes during extreme exercise or is sodium alone adequate?
  • How reliable are our own body’s signals to either drink OR take in salt, when we’re training and racing?
  • What does it mean when we feel the desire or need to urinate during exercise? Is peeing a reliable indicator of hydration or electrolyte status?
  • And much more, including briefly touching on protein intake during exercise.

There are so many companies marketing to us and so much anecdotal evidence and personal opinion from internet experts. It is refreshing to hear a true expert share her thoughts on these topics, gleaned from many years of study, research, and experience.

I’d like to convey my sincerest thanks to Dr. Hew for joining me today. I know you will learn a great deal from listening, so tune in and enjoy! Happy Trails!

~Coach Al 

049: Coach Al visits with Triathlete Rachel Beckmann, Ironman Coeur d’Alene 30-34 Age Group Winner [Podcast]

Download_iTunes

Play
 

 

Rachel on the run in Kona!

Rachel on the run in Kona 2013, sporting her signature trucker hat!

Today I’m really pleased to welcome on to our podcast the winner of the women’s 30-34 Age-Group at Ironman Coeur d’Alene, Rachel Beckmann.

Rachel is an active duty commisioned officer in the U.S. Coast Guard presently stationed in Alexandria Virginia. Amazingly, I managed to catch her not moving for a few minutes while she was out in Las Vegas on vacation visiting family (AND training for the 2014 Ironman World Championships in Kona).  This woman doesn’t stop and sit still for too long so I feel really fortunate to get her on our podcast.

Rachel and I go way back to her days as a cadet at the Coast Guard Academy. (I was also at the Academy playing percussion as a member of the U.S. Coast Guard Band).

In the time we spent together as coach/athlete, I really learned so much from her. Honestly, I still had so much to learn about coaching (and still do) and I think she was too young to really see it!  :)  I also learned about her relentless work ethic and inner drive to succeed, and that she is truly as intelligent, fun-loving, kind hearted and just wonderful to be around, as anyone you will ever meet.

Rachel has blossomed from that enthusiastic young collegiate newbie into a full-blown Ironman age-group champion, who has certainly learned a thing or three on her path to multiple Ironman finishes and numerous overall race wins.

In today’s podcast, she looks back on the journey and shares some thoughts on the fun she’s had, the difficulties, what she’s learned, and what it’s like to live life as a young female officer serving our country while also pursuing her “personal-best” in the sport.

Among the topics we discuss on today’s podcast:

  • How did her childhood, as well as her experiences as a female cadet at a military academy impact her development as a triathlete?
  • How does she balance her career as a Coast Guard officer with her triathlon lifestyle? What has she learned that could help YOU?
"Rach" knows how to keep it FUN and can rock the mountain bike too!

Rachel knows how to keep training FUN, and can really rock the mountain bike too!

 

  • What are her most important training, racing, and life “secrets to success?”
  • What about the challenges she faced during this year’s Ironman Coeur d’Alene. How did she respond that ultimately lead to her age-group win?
  • What are the two or three things she thinks are the most important, to both have more fun and achieve greater success? (You won’t want to miss these!)
  • And so much more!
Rachel and Coach Al catching up on one of her recent visits to Connecticut

Rachel and Coach Al catching up on one of her recent visits to Connecticut

Thanks for joining me Rachel, I enjoyed our chat!  Make it a great day everybody!

~Coach Al