Archive for coach al

Have You Ever Wanted To Learn How To Deadlift Safely?

DL Clinic FlierThe basic barbell deadlift is arguably the single BEST exercise you can do to build total body strength.

Back, legs, shoulders, hips, arms, and glutes – you hit them all with this powerhouse of an exercise.

The challenge is knowing how to do it safely.

Come join us for a FREE “Learn How To Deadlift” clinic on Wednesday, December 17th, at 6:30pm, where you will learn the basic skills required to perform a barbell (or kettlebell) deadlift.

No experience of any kind is required. Novices, do NOT BE intimidated – this clinic is for you! 

To register, call the Pursuit Training Center at 860-388-4248, or email: coachal@coachal.com

SPACE IS LIMITED to 20, so don’t wait.  No walk-ins – in order to attend, you MUST email or call to register!

I hope to see you there!

~Coach Al 

 

Musings From Coach Al: What It Really Takes To Be Successful

What a pity that so many people would rather believe their doubts and doubt their beliefts. Why don’t we just decide to have no doubts, and believe our beliefs! Fear and worry are just the misuse of the creative powers we originally got to dream. –  Jannie Putter

There is more in us than we know. If we can be made to see it, perhaps, for the rest of our lives, we will be unwilling to settle for less. — Kurt Hahn


Coach Al speaking with ultra-runner and coach Debbie Livingston as she runs on the TrueForm Runner

Coach Al speaking with ultra-runner Debbie Livingston as she runs on the TrueForm Runner inside the Pursuit Training Center.

Every day I speak with athletes who are hoping to up their game to a new higher level.  They want more speed, more strength, less injury, and faster finish times. Every so often an athlete will walk into our Pursuit Training Center looking for a quick fix for a chronic injury, or the secrets to getting faster. For those who are willing to learn and work hard, they have found a home to build their “best” possible self. For others who don’t find the quick fix, we often never see them again. At least for the moment, they lack what it takes to truly reach their potential.

In this society in which we now live, it seems that everywhere we look around us, we are encouraged to look for that quick fix, “instant” cure, or some kind of special secret to success. Take a pill, walk into the right gym, or meet the right person, and all of a sudden your life is better and you’re faster and stronger, right?

Wrong. It doesn’t work that way, not now and not ever, despite what you read or who you believe.

The great Jim Rohn once said: “Success is the predictable result of doing the right things, in the right way, at the right time.”

John Gardner once said: “Excellence is doing ordinary things, extraordinarily well.”

Athletes who are able to achieve long-term success and who reach their ultimate potential aren’t born that way, in the same way that most people who are rich didn’t just stumble upon a large plastic bag filled with hundred dollar bills.

Long term success happens to those who embrace the idea that it is a growth process that requires focus, determination, hard work, a little humility, and perhaps most of all, a willingness to do the things you often least want to do.

Emphasis ought to be placed on the humility and willingness to do the things you don’t want to, as in my experience, they very often have a greater impact on long term success than many other factors. Humility means accepting you don’t know-it-all and are willing to listen, hear the truth, and commit to life-long learning. It also means seeing supposed “failures” as not failures at all, but rather, as one more stepping stone that moves you closer to success – and to your ultimate potential.

Here at Pursuit Athletic Performance, we preach fanatically about the importance of doing things in the right way, as Jim Rohn said. My partner Doc Strecker is often heard saying that you can do virtually any exercise 95% correctly and get very little benefit from it.  To get the full benefit of any endeavor, exercise, or training progression, there’s one best way – the right way.

Are you doing the right things, in the right way, at the right time, in your own training?

Are you doing the ordinary things, extraordinarily well?

There’s no substitute for hard work and determination, that is true. It is equally true that there’s is also no substitute for doing the right things, in the right way, at the right time.

  • Skill building: start immediately learning and building proper skills and mechanics, all of which will ultimately set the limit for how far you can raise your fitness level.
  • Fundamentals first: address foundational and fundamental movement quality elements first, before moving on to more advanced fitness oriented exercises and activities.
  • Get out of that injury cycle: fix that chronic injury once and for all so you can get out of constant pain and into a state of growth. (If you’re frustrated and not sure WHAT to do, then contact me and I’ll help you get the results you desire!)
  • Team building: who will help you achieve your ultimate potential? No one does it alone. Build a support team of family, friends, coaches, and training partners, who are healthy, like-minded, patient, life-long learners.
  • As hard as it is sometimes, be willing to take a good look in the mirror: Is it easy? No. Is it worth it? YES. The truth WILL set you free. It is only with honest and objective feedback of where you are, right now, can you truly move forward in a positive way toward meaningful lasting success and happiness.

Our future success and happiness isn’t dictated or limited by our DNA, our parents, where we grew up, or who we know.

Far greater achievement, statisfaction, and fullfillment are available to each and every one of us, regardless of our background, talent level, or gender.

Start with the above quotes and live by them on a daily basis, and you’ll be well on your way to making 2015 your best year ever!

~Coach Al 

 

Be Careful WHO You Get Your Running Advice From…

“Insanity: doing the same thing over and over again and expecting a different result.” – Albert Einstein

“Caveat Emptor” – Latin for let the buyer beware


Hi Everyone! Coach Al here.

Today I’m jumping up onto my soapbox.  I guess I’m a little tired of looking around me (and online as well) at coaches and trainers who call themselves “experts” or who dish out a pile of crappy advice (and who don’t walk the talk) when marketing to unsuspecting potential athletes/clients, and so I just figured it was time to vent a little bit.

And perhaps offer a little advice, too. :)

So if you’re a runner or multi-sport athlete who truly wants to be better, faster and improve consistently, OR a fitness enthusiast who simply wants to be able to work out and stay healthy, read on. If you’re offended by hearing the truth, then stop reading now.

My advice today starts with this: Be very careful about who you’re taking your running (and training) advice from. 

In this day and age, anyone can post a video on youtube and become an “expert.”

Anyone can open a gym or fitness studio and talk about “doing it right,” without really knowing what “right” is or actually doing what they say you should do.

As you move forward and work toward achieving YOUR goals in 2015 and beyond, ask yourself some simple questions:

  • Has the person you’re taking advice from EVER demonstrated the ability to remain injury free while doing progressively more challenging training?

Many coaches and trainers right around you, are injured themselves while they lecture to YOU about what you need to do to stay injury free! Beware of frauds and internet “experts”.

  • Have they demonstrated the ability to train progressively and improve their performance consistently, moving from a novice to a higher level of performance?

Many coaches and trainers out there preach like they’ve “been there and done that,” yet have never ever trained from a novice level to a higher level of performance!  I’m not talking about finishing a half-marathon or marathon, I’m talking about raising performance to a higher level.

If you are going to take advice about how to get faster or stronger, shouldn’t you take it from someone who has actually demonstrated an ability to do it? Beware of a trainer who always has an excuse for their sub-par performance or some reason why they are always satisfied with mediocrity.

  • Have they worked with others who have been injured or in a long-term cycle of injury and helped them get OUT of that injury cycle to rise to a higher level of performance?

If a trainer or coach IS injured themselves, can they honestly speak to what it takes to remain injury free? (Other than traumatic injury, in nearly every instance the answer is no!)

No, I AM NOT saying a coach has to have gone “fast” to be a good coach, or done the ironman to be considered a triathlete.

What I am saying is that there are way too many frauds out there pretending to be “expert” trainers and coaches, using the internet and unsuspecting consumers to profit.

  • Take a good look at who you’re training with:
    • Are they injured?
    • Are they dismissing things like movement quality and are they recommending you do the same?
    • Are they practicing what they preach?
    • Are they, or have they, demonstrated the ability to do what they say you should do?

Be smart. Caveat emptor.

You’re worth it.

Happy Trails!

~Coach Al

Clear Your Mind Of Can’t!

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!

Larisa carried this on her as she ran toward the USATF 50-mile road championship (in course record time!)

Larisa carried this on her as she ran toward the USATF 50-mile road championship (in course record time!)

This past weekend, elite ultra-runner and friend Larisa Dannis WON the USATF 50-mile road championship, finishing 5th overall in a course record time of 5:59!

You may remember our podcast with Larisa from a few months ago, after she shocked the ultra-running world with a 2nd place finish at the Western States 100! If you haven’t listened to it yet, check it out!

Beyond celebrating Larisa’s amazing success with her, what is the real purpose of this blog post?

Larisa carried the note you see a picture of, with the quote from Samuel Johnson, on her while she ran. Despite her obvious and amazing athletic talent, Larisa is just like every one of us in that she battles the same demons who will have her doubt herself or her ability to reach her goals and be successful. The negative inner critic (or whatever else you might want to refer to it as), it is one gargantuan reason why so many of us give up or fall short despite our desire to achieve more – to become more.

Larisa does the work and trains hard, and that is obviously also a huge part of why she has been successful, of course. But as much as that…

…her success speaks directly to her belief that anything really IS possible IF you work hard, don’t give up or give in, and BELIEVE IN yourself!

(Our own Colleen Alexander, who is now a personal trainer at our NEW Pursuit Training Center) also has overcome incredible odds to be here today in part, because of that same belief!).

They BOTH have cleared their mind of can’t.

They both believe that ANYTHING is truly possible, and that amazing things can happen when we clear our mind of can’t.

So read the quote Larisa carried with her.

And again.

And again, as many times as you need.

Every day.

Clear Your Mind of Can’t.

If we ALL could embrace this simple statement and make it our own mantra, perhaps we could also see something much greater inside of us than we ever thought was possible.

Thanks Larisa for sharing your gift and the words of Samuel Johnson.

So what’s next for her?  How about the World 100k championship in Doha, Qatar at the end of the month.

Best of luck Larisa and happy trails everyone!

Clear your mind of can’t.

~Coach Al 

Pursuit Athletic Performance Announces Grand Opening and Open House

The grand opening and open house will celebrate our relocation and expansion to the new Pursuit Training Center on the top of Inspiration Lane!


On the heels of our recently held “Team Pursuit” open house (see all of the pictures below from that awesome event!), all of us at Pursuit Athletic Performance are excited to announce our upcoming open house and grand opening of the Pursuit Training Center on Wednesday, November 12 from 6pm to 8pm.

All are invited to meet the staff and tour our 7,000 square-foot state-of-the-art facility located at 8 Inspiration Lane in Chester, Conn. As many of you know, we were previously located in a smaller space in Old Saybrook, Conn.

We are very excited about our expansion which allows us the opportunity to bring kids’ injury prevention boot-camp classes, adult fitness classes, yoga, strength and conditioning, and our unique advanced gait analysis process, to the entire Middlesex county region.

Join us and check out some of our unique equipment designed to help you get stronger and faster, including the awesome TrueForm Runner non-motorized treadmills, Vasa Swim Ergometers, and our own special Computrainer studio, appropriately nicknamed the “pain cave.”

If you are unable to join us for this open house on November 12th, feel free to stop in any time and tour the space. We hope to see you soon!

Happy Training!

-Coach and Doc

 

 

 

 

 

 

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 

Are You Addicted To Sugar?

Americans on average consume an incredible amount of sugar.  Studies suggest that the average person consumes over 130 pounds of added sugar (much of it hidden) annually!  Believe it or not, the average endurance athlete isn’t any different when it comes to eating (and relying upon) too much sugar. Yes, it is true that sugar stored as glycogen in your muscles is your body’s preferred first source of fuel for training and racing. And yes, that stored glycogen also DOES fuel higher intensity efforts comparatively speaking.  However, if you want to go FASTER over LONGER distances, while being LEANER and HEALTHIER, your ultimate preferred fuel should be STORED BODY FAT, not sugar. Before you can become that lean and mean, superb fat burning machine you want to be, you need to first reduce how much sugar you’re eating on a daily basis. It really is that simple. The million dollar question becomes, how do you GET OFF the sugar drip, and TURN ON fat burning? Let’s start with some questions first. Do any of these sound familiar?

  • Are you “hungry” first thing in the morning when you wake? (You shouldn’t necessarily be hungry upon wakening, but if you ate late or eat too much sugar, you are sure to wake feeling hungry!)
  • Do you experience cravings throughout the day for sugary foods (or mood swings)?  (A craving isn’t true hunger!)
  • Do you have a hard time stopping once you start eating sweets?
  • Do you find yourself needing something sweet as a “pick me up” during the day? (Blood sugar fluctuations mean your energy ebbs and flows, up and down. The need for a “pick me up” is common as a result).
  • Do you find you need some “calories” during training if you’ve been out for an hour or more? (True endurance is defined as your body’s ability to burn fat as a fuel. You ought to be able to exercise at a moderate intensity for many hours before “needing” additional calories!)

If you answered yes to any of these, you are NOT alone. If you want to get LEANER and stay HEALTHIER (and who doesn’t?), and become a BETTER fat burner, there are two things you MUST do:

1. Get off the sugar drip now: Your health AND your performance would greatly benefit from a firm commitment to completely QUIT sugar for at least two weeks (if not more).  It isn’t just the processed foods containing sugar (soda for example), it is also those natural forms of sugar (honey and maple syrup as an example), as well as all starches which are easily and rapidly converted into sugar.

2. Train to burn fat, not sugar: master your endurance nutrition: Learning how to become a better FAT burner isn’t JUST about reducing your intake of sugar. How you approach your training nutrition and training also plays a role.

To learn what steps you need to take, watch our very popular Spreecast (webinar) called Master Your Endurance Nutrition, where we teach you step by step, everything you need to train better, blast bodyfat and improve your true endurance.

Also, consider our 14-day detox program: The easiest path to getting OFF the sugar drip is to have the nutritional and motivational support we provide with our own 14-day Detox program! Back by popular demand, this unique program from Designs for Health, has been hugely successful for hundreds of athletes just like you! We’re launching it on the 29th.

NOW IS THE TIME to make the changes you need, to be better than ever.

Listen, we all have a love/hate relationship with sugar.  What most people don’t know is that human beings are hard wired (evolution) to eat it.  After all, while sugary foods were in short supply and hard to come by at one time (picture yourself foraging through impossibly thick brush to get some berries or climbing a tree to get to a bee’s nest), sugar is now obviously easily accessible and ubiquitous. Detoxing from sugar and adopting a long-term, low-sugar lifestyle isn’t just important to get leaner and go further and faster, it’s absolutely essential to prevent chronic disease and stay healthy. A high sugar diet…

  • Makes you fat.
  • Promotes inflammation throughout the body.
  • Is closely correlated with every single chronic disease.
  • Speeds up the aging process.
  • Increases your risk of cancer and heart disease.
  • Limits your true endurance and speed.

If you want to be faster, stronger, leaner and feel younger, you need to get OFF the sugar drip right now.   Get in touch if we can help in any way. And don’t forget our detox program, which could be just the thing you need to break old bad habits and make the permanent changes that will set you on the path that will make 2015 and beyond, the best years of your life!

~Coach Al 

Ps:

How about a DETOX BONUS!? **The first 10 people who read this and sign up for our detox  will get a FREE 20 minute consultation with me, Coach Al, to discuss any training or nutrition related topic they would like! SIGN UP NOW, and get YOUR FREE consult!  Let’s talk training and nutrition!

How to get this special bonus? Easy! 1. Sign up for the detox! 2. Send me an email at info@pursuitathleticperformance.com.  If you’re among the first 10, we’ll schedule our appointment!

DETOX DOUBLE BONUS: **Any one who reads this and sends me an email, we will send you a LINK to our special spreecast entitled LOW CARB, HIGH FAT FUELING: A Better Way?  We did this webinar for our team – it can be yours to view NOW.  Just email!

053: New Segment: Meet The Team! With Colleen Kelly Alexander and Sean Alexander [Podcast]

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Sean-ColleenIn today’s Episode 53, we are launching a brand NEW segment (recommended to us by many listeners) in which we will interview and feature different members of Team Pursuit Athletic Performance. We’ll call this segment: Meet The Team!    

We’re honored today to have Colleen Kelly Alexander and her husband, Sean Alexander, as podcast guests.

Many of you reading this are familiar with Colleen’s story.  In today’s podcast visit with “Team Alexander,” you’ll meet them in person and learn about:

  • The events of October 8, 2011: What happened to Colleen and how the world changed forever that day.
  • The various first-responders, medical and fire personnel, and so many other “heros” who were vital to Colleen’s survival and recovery….and the hero that she ended up discovering inside of herself.
  • The critical role Sean played in her recovery.
  • The role that Pursuit Athletic Performance has played in their athletic growth and development.
  • Their individual and collective purpose, passion, and focus, as they move forward with an incredible attitude of gratitude.

If you’d like to learn even more about Colleen’s story of SURVIVAL or would like to have Colleen come and speak to your group, you can contact her directly right through her website here.

We’re very honored to have them both as members of our triathlon team, AND also as personal trainers here at Pursuit Athletic Performance.

And we’re pleased to bring them both to you on the podcast. Enjoy!

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Colleen with Coach Al!

~Dr. Strecker, and Coach Al