Archive for Running

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

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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]

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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

048: Listener Questions: Becoming a Better Runner, Swim Training and More! [Podcast]

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Team PURSUIT triathlete Megan Pennington, on her way to the OVERALL WIN at the Litchfield Hills Triathlon!

Team PURSUIT triathlete Megan Pennington, on her way to the OVERALL WIN at the Litchfield Hills Triathlon!

Today we dig into some great questions sent in to us from listeners.  The first has to do with becoming a BETTER runner, something nearly every triathlete and pure runner has thought about at one time or another (or a few thousand times!) :)

Whether it’s right here in our Pursuit Athletic Performance lab during a gait analysis, or out on the trail or road OR over a beer at the local pub, we always relish the opportunity to talk to anyone about running.  (Anyone who knows Coach, KNOWS how much he can talk, talk, and talk some more about this topic!). No apologies necessary though – running has been a passion of Coach Al’s since first running “Boston” in 1983.

Every so often though, a conversation with a frustrated triathlete turns to a sort of self depricating exchange where they end up telling us (trying to convince us, or themselves, perhaps?) why they CAN’T be as good a runner as they really would “like” to be.  Whether this self-doubt stems from a long period of training struggle or chronic running-related injury, the bottom line is that most triathletes have much more running ability inside of them waiting to get out than they realize! They just don’t know how to GET it out!  In the podcast, we offer some real and practical suggestions to take your running to a new level.

In case you’re one of those who is impatient and curious and can’t wait to listen, here are some hints:

  1. No! It isn’t necessarily about planking, more of it, or doing it differently.
  2. No, it won’t necessarily be “easy.”  While we offer some practical suggestions that you CAN implement tomorrow in your training, the truth is that it generally takes a long time to “get good” as a runner, all things being equal.

Also, we jump in on some questions about all things swim training for the triathlete.

  • Is it REALLY worthwhile to spend time doing kicking sets if I am racing in a wetsuit and generally never kick in a race?
  • Why is the coach writing “hypoxic” sets for us anyway? Is it really valuable, and if so, why?
  • And more!

Thanks for joining us! Make it a great day!

~Coach Al and Dr. Strecker

047: An Interview With Dr. Kevin Kirby, DPM [Podcast]

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Dr. Kevin Kirby, DPM

Dr. Kevin Kirby, DPM

Today we’re pleased to have Dr. Kevin Kirby, DPM as a guest on our podcast. Dr. Kirby has been a practicing podiatrist since graduating from the California College of Podiatric Medicine in 1983.

Dr. Kirby has authored or co-authored 26 articles in peer-reviewed journals, has authored or co-authored five book chapters, and has authored four books on foot and lower extremity biomechanics and orthosis therapy, three of which have been translated into Spanish language editions. He has invented numerous techniques and tests used by podiatrists around the world, and has lectured internationally on 33 separate occasions in China, Spain, Belgium, New Zealand, Australia, England, Dominican Republic and Canada over the past 23 years on foot and lower extremity biomechanics, foot orthoses, and sports medicine. He has also lectured extensively throughout the United States. He was also a national caliber elite level runner in his younger years, so he knows what it is like to train hard and run fast. The bottom line: this gentleman knows his stuff!

Coach Al: I met Dr. Kirby at the “Medicine and Science in Ultra Endurance Sports” conference on June 24/25  in Squaw Valley, CA., in the week leading up to the Western States 100 Endurance Run. In the conference Dr. Kirby presented on “Minimalist Running and Footstrike Patterns,” a topic he’s lectured on many times around the world.  (If you missed our podcast with the Western Statess 100 womans 2nd place finisher, Larisa Dannis, you can listen here.)

In this podcast, we enjoyed discussing so many things very important to runners, such as:

  • Is there a “best” shoe for every runner?
  • What does the research say about footstrike patterns for runners? Is there an optimal or preferred footstrike?
  • How does running speed impact footstrike?
  • What has been learned in a lifetime of running, and nearly 30 years as a practicing podiatrist?
  • How can we discern between true experts who can and will give us sound science-based advice, vs. the self proclaimed experts found on many websites?
  • And more, including some great practical tips and advice for runners of every age and ability level.

More: In 2010, Dr. Kirby was asked by Runner’s World magazine editor, Amby Burfoot, to participate in a “Barefoot vs. Shod” debate in Runner’s World. That article can still be read online here.

On his website, kirbypodiatry.com, you will find a plethora of published articles and papers, as well as video links to a lecture series on barefoot vs. shod running. We definitely recommend you check these articles and videos out – the page is truly a treasure trove of interesting reading for anyone interested in running biomechanics.

In the podcast, we talk about a video Dr. Kirby used in his presentation at the conference, comparing footstrike from the elite male leaders at the 2010 Boston Marathon.  You can see that video hereOf the six elite runners in the video, 3 are rearfoot strikers and 3 are midfoot strikers.

Dr. Kirby recently wrote an article titled “Emerging Evidence on Footstrike Patterns in Running,” published in Podiatry Today magazine. This article does a great job of summarizing some of the research references we discuss on the podcast. 

Also, if you haven’t yet downloaded our own FREE e-book titled “Baby Steps: A Runner’s Guide to Feet, Shoes, and Dating,” you can do that here.

Lastly, we’d like to convey our sincere thanks to Dr. Kirby (and to you!) for joining us for this great podcast. Happy Trails!

~Coach Al and Dr. Strecker

046: An Interview With The Amazing Larisa Dannis! [Podcast]

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Ultra-Runner Larisa Dannis (2nd Woman overall at the 2014 Western States 100) smiling as she rolled into the 100k aid station at Western States!

Ultra-Runner Larisa Dannis (2nd Woman overall at the 2014 Western States 100) smiling widely as she rolled into the 100k aid station at Western States!

Today I’m really excited (I mean, REALLY excited!) to be able to share a wonderful conversation with elite ultra-runner and friend Larisa Dannis, on the heels of her recent 2nd place finish at the Western States 100 mile Endurance Run. In a nutshell, Larisa simply shocked the ultra-running world and took it by storm with her amazing finish!

Also, Larisa and I were joined by Pursuit Athletic Performance ultra-runner extraordinaire (and Larisa’s pacer for Western States), Deborah Livingston.  If you haven’t yet, check out my chat /podcast with Deb from a few weeks ago here, where among other things, we talk about Deb pacing Larisa at Western States 100!

At the very young age of 26, Larisa has already accomplished more than most runners could ever even imagine.  And believe me, she’s done it all with incredible toughness, class, a huge smile, and a zest for life!

Here are just a few of her most recent racing highlights:

  • 2013 Vermont 100 Endurance Race: 18:38:10; 1st woman, 8th overall
  • 2013 Peak Ultra 50 Mile: 10:40:27, 1st overall
  • 2013 Zion 100 Trail Run: 20:22:23, 2nd woman, 10th overall
  • 2013 Beast of Burden Winter 50 mile: 7:18:35, 1st overall, women’s course record
  • 2014 Rocky Racoon 100 Mile: 17:10:30, 4th woman, 19th overall
  • 2014 Boston Marathon: 2:44:14, 33rd woman overall (1st in the non elite field), 17th American woman
  • 2014 Western States 100 Mile Endurance Run: 18:29:18, 2nd woman, 22nd overall

Our chat is jam packed with incredibly powerful pearls of wisdom that every athlete, regardless of experience level or sport, will absolutely want to hear.  Among the many topics we delve into:

  • Larisa’s development as an ultra-runner; her childhood background including what ultimately led her to follow her passion of ultra-running (not what you might expect but intriguing and very powerful none the less!).
  • Her philsophy on eating and fueling (she considers herself a low-carb, high-fat runner, but is she? Listen in to find out.)
  • Her “mental” approach: thoughts, strategies, and wisdom from inside the mind of a truly unique and humble elite ultra-runner.
  • What’s next?  Larisa shares some of her long terms goals and what she hopes to accomplish. (and she’s not even competitive!)
  • And much more!

Larisa is wise beyond her years. We can ALL learn from her AND be inspired by her, not only as it pertains to training, running and racing, but perhaps most importantly, life in general.

If you want to learn more about Larisa and follow her developments, check out her blog here.

For more interviews (including Larisa’s) from the Western States 100 (and other ultra events), check out irunfar.com

Thanks for joining me on this podcast – it was a ton of fun to host! Happy Trails!

~Coach Al 

044: More Listener Questions: Comparing Ourselves To Others; The Psychology Of Suffering [Podcast]

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Doc Strecker pushing toward the finish!

In today’s podcast, I jump right into some great questions posed to us by some listeners. As we’ve said before, we really appreciate it when you contact us and ask great questions – keep them coming!

Comparing Ourselves to Others:  We all know and understand that each of us is, and will always be, on an athletic and personal  journey unique to us. Most of us are very comfortable accepting the idea that some athletes might be “ahead” of us on their journey, while others are of course, at a starting point that might be thought of as “behind” us.  Now I suspect that as you’re reading that sentence, you might be thinking, “aren’t you emphasizing comparing ourselves to others by phrasing it that way?”  Yes, and that’s the point. Comparing ourselves to others is rarely ever a good thing, although the nature of competition inevitably puts us smack dab right in the middle of comparisons.

A listener sent in a great question, asking what strategies she could use to not fall into the trap of constantly comparing herself  to other athletes, especially if the athlete that she’s comparing herself to is, in her viewpoint, stronger or faster than she is. To use her words, “sometimes I find that when I hear of others doing more, or progressing faster, my first reaction is that I SUCK.”  That’s a common reaction in our worst moments, so I felt it was a good topic to discuss on the podcast.

The Psychology of Suffering: Training hard and learning how to handle discomfort is certainly a key to improving as an endurance athlete.  A listener wrote in with a great question on the topic. Here it is:

“Yes, I know in my heart that to perform at my best, I need to suck it up when it starts getting hard, whether its in a race or in a workout.  How do I effectively control that voice in my head that is telling me to slow down or go easier? Or just quit?  Also, how often do I need to “go to the well” and suffer in order to learn better how to do it? The weather also always hinders me from accomplishing what I want to, or plan to. I find it easy to use weather as an excuse to do less than my best. How do I over come that?”

I jump in with my thoughts on the matter – important stuff if you DO want to reach your ultimate potential!

Thanks for joining me on the podcast! Happy Trails!

~Coach Al 

043: So, You Had a “Bad” Race? [Podcast]

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“Failures are finger posts on the road to achievement.”  - C.S. Lewis
“Our best successes often come after our greatest dissapointments.” – Henry Ward Beecher
“Reflect, learn, go again.” – Ben Reyna

 

 

10153250_10203154876609771_265784320_nEvery athlete, regardless of the sport (runner, triathlete, cyclist, adventure racer, or?) will, at some point in time, feel the frustration and disappointment that comes from a race that doesn’t go as well as planned or hoped for.  Sometimes it just feels “harder” than it should. Sometimes you struggle at a point in time where you didn’t expect. And sometimes, the finish time is slower than what you felt you were capable of. What do they say about “best laid plans?”  :)

As the C.S. Lewis quote above conveys, I truly believe that “failure” really IS one step on the path toward your ultimate potential.  Though it can be hard to accept and embrace, the truth is, none of us can truly know success until we’ve “failed” many times.

In today’s podcast, I look back on my own experience as coach and athlete to share some thoughts on how best to turn a “bad” race into a positive learning experience that moves you forward toward your ultimate potential and success!

~Coach Al 

042: Interview with Pursuit Ultra-Runner Debbie Livingston [Podcast]

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Ultra-runner, mom, wife, and coach extraordinaire, Debbie Livingston

Ultra-runner, mom, wife, and coach extraordinaire, Debbie Livingston

Hi Everyone. Coach Al here.  Today I’m thrilled to share an interview I did with elite ultra-runner Debbie Livingston. Debbie and I have worked together for a few years as coach/athlete. She’s well known in local circles as an elite ultra-runner, yoga and pilates teacher, personal trainer, and even as a race director (the Soapstone Mountain trail race sponsored by the Shenipset Striders).

Debbie combines her love of running and racing at a very high level on the trail, with her various roles including mom, wife, citizen, and also as one of our newly appointed coaches here at Pursuit Athletic Performance. We are super excited to have her on board, as she has so much to offer and share with others.

In today’s podcast, we get into all manner of topics that we know you’ll find interesting.

  • Debbie’s racing season – what she’s done to this point (overall wins at Traprock and Peak 50!), as well as what is coming up (Tahoe Rim Trail 100 in July, among others).
  • Debbie’s year long journey to find just the right race fuel balance – what she’s tried and how it has come together for her.
  • Her experience with our Comprehensive Metabolic Profile and how learning about her unique issues with dysbiosis and certain food allergies allowed her to heal her gut and improve her overall health AND performance.  (If you missed episode #9 of our podcast, where we discuss the Comprehensive Metabolic Profile in detail, you can listen to it here.)
  • How her movement/strength training is progressing and how she considers this an essential component to her success at the ultra-distance.
  • Her new role as a coach with Team Pursuit Athletic Performance – what caused her to say “yes” to coaching, and what the future holds for her with our team.
  • Her trip out to the Western States 100 next week to help support and pace one of her friends, competitor Larrisa Dannis, as she competes in Western States.  (I’ll be out there as well, first to attend the “Medicine and Science in Ultra-Endurance Sports” Conference, and then to volunteer on race day. Really excited!)
  • And much more!

Thank you Debbie for joining me. I had a blast chatting with you!  I’m looking forward to seeing you out in Squaw Valley!

~Coach Al 

041: The ONE Thing! [Podcast]

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Doc Strecker racing at Rev3 Quassy Olympic Distance and having fun!

Doc Strecker racing at Rev3 Quassy Olympic Distance and having fun!

Hi Everyone! Coach Al here. In today’s podcast, Doc and I delve into a topic we feel is SO important for long term success and fulfillment.  It is simply this: what is that ONE thing, that more than anything else, if you experienced a breakthrough in that area, would have the GREATEST impact on your success and happiness?

We are all an experiment of one: For each of us, the answer to that question will be very different, and that’s the point. We all have a unique “one thing.”

Are you getting the sleep you need? Are you able to be mindful and fully present in your daily activities and training? Do you have an eating habit that is holding you back? What about strength, mobility, flexibility, or a specific sport focus?

Are you HAVING FUN in your training and racing (as Doc clearly does!) and finding the right balance?

Identifying OUR own unique one thing, is often the easy part. What’s much harder is actually TAKING ACTION consistently, to truly make addressing that one thing, a priority. And that’s what we’re really talking about here…

Simplifying, and prioritizing as a means to achieving more, going faster, feeling better, and utlimately being happier.

Sounds “simple,” right? :)

Please listen in as we discuss this fun and important topic!  And have a great weekend too!

~Coach Al 

040: Listener Questions: Downhill Running and Nutrition [Podcast]

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Flatten the course!

Flatten the course!

In today’s podcast, we once again respond to some listener questions. We really appreciate it when you contact us and ask great questions – keep them coming!

Going down: The topic of downhill running, both from a technique perspective and also from a pacing perspective, is often glossed over in favor of the opposite, which is running up. A listener sent in a link to an article titled “Efficient Running Up and Downhill in Triathlon,”  (triathlon.competitor.com and the Journal of Science and Medicine in Sport), which discussed some research conducted at the University of Connecticut on competitors at this past October’s Ironman World Championship. Specifically, the researchers looked at how “various types of pacing can effect overall performance.”

The author states, “researchers took a random sampling of Hawaii-qualifying athletes and measured their predicted personal pre-race goal time against their finishing time on race day. Using Timex Ironman Global Trainers and TrainingPeaks software, they analyzed nine segments of the bike course and 11 segments of the run course.  Their goal was to determine whether any of the segments predicted performance, and they were surprised at the results—the downhill portions (on both the bike and run) proved to be most influential on overall time. They found that athletes who maintained faster relative speeds on the downhill sections of the course, and who had smaller changes in heart rate between consecutive up and downhills, were more successful relative to their goal times.” 

How you pace your downhills and uphills in a race is critical, and the research, both anecdoatal and scientific, and practical experience, support this.  In today’s ‘cast, we’ve got lots more to share on this topic!  Its a good one.

Also, a listener wrote in with some questions regarding his nutrition planning as he prepares for the Alcatraz Triathlon next weekend. We believe his questions are common and important, so you’ll want to listen in to hear what they are and our responses.

Please tune in and join us for today’s talk, where we discuss these topics and a few more as well.

Have a great Memorial Day weekend everyone!  Thank you to ALL of the men and women in uniform who, through their selfless service, make enjoying our sports possible.

Happy Trails!

~Coach Al and Doc Strecker