Archive for ultrarunning

The TrueForm Runner: Part 1 – Sherrington’s Law In Action

TrueForm Runners lining the front window at the Pursuit Training Center

TrueForm Runners lining the front window at the Pursuit Training Center

As many of you know, we are fortunate to have five TrueForm Runners (non-motorized treadmills made by Samsara Fitness) in our Pursuit Training Center (PTC). If you haven’t listened to our original podcast about the TrueForm (with the owners of Samsara Fitness) you can find it here.

In the next few months we are planning a series of articles on what we’re learning from using the TrueForms (running on them ourselves and coaching with them in a variety of our classes and 1 on 1 personal training). Most importantly, we’ll also share how using on a TrueForm Runner could help YOU improve (perhaps even more than you thought was possible!).

While today’s first-in-a-series article revolves around running on the TrueForm, the discussion will center on the nervous system: how it works and how integration, timing (and the Chinese philosophy of yin-yang) can powerfully (and positively!) impact your running speed, strength AND endurance. We will also examine how the TrueForm Runner can help you “connect the dots” and put it all together.

Note: the concepts we will discuss now and in the future will be born out of our experience and should be of great value to you, whether you have a TrueForm Runner to run on or not. We hope however, that should you have the chance to run on one that you jump at the opportunity.

In the time that the TrueForm Runners have been in our facility, I’ve probably spent more time running on them than any other person.  I have also coached some individual runners through a “rebuild” of their running using the TrueForm Runner as it was truly intended, NOT as a treadmill per se, but as a run trainer.  I’m also teaching an ongoing class at the PTC using the TrueForm which focuses on speed development and on learning and refining sprint mechanics.

What am I (and others who have used the TrueForm Runners) learning?

The first thing anyone who runs on the TrueForm for the first time may learn is getting the belt to even move so they CAN run on it can be difficult, especially if they have had a history of injury and are not moving well. It is really eye opening to see someone struggle; the look of shock, dismay and even a tiny bit of embarrassment on a person’s face is priceless. The fact is, the reasons for this struggle are virtually all nervous-system related.

(In the past, we’ve written frequently on our blog about the fact that running is a neural activity, and that running well truly has an important skill component to it. If you haven’t listened to our podcast with running expert Owen Anderson, Ph.D on this very topic, check it out here.)

So when someone experiences difficulty running on the TrueForm, what is actually happening? The answer to that question is what this first in a series of articles is all about.

To begin, let me first ask a question: Have you ever watched a highly accomplished elite runner and noticed how fluidly he or she seems to run, or how they seem to be able to effortlessly fly through the air bounding from one leg to another?

Stop for a moment and picture in your mind’s eye, a race horse in slow-motion rounding a turn at the track, or a dressage horse stepping out like a ballet dancer. Or gaze up at the sky and watch a bird in flight. What about a top-notch symphony orchestra: strings, woodwinds, brass and percussion, all playing perfectly together to create a rich beautiful sound, or a scull with its entire crew perfectly and synchronously propelling the boat at breakneck speed. What you see (or hear) is the near-perfect integration and timing of muscle contraction and relaxation (yin-yang). It is fluid – synchronous – graceful – powerful, like poetry in motion.

This seemingly fluid-like blend is categorized by something a neuroscientist named Sherrington told us about in the early 20th Century – what has become known as Sherrington’s Law of Reciprocal Inhibition or Innervation. You know this simply as one way of describing how a muscle group relaxes as its opposing muscle group is stimulated. For example, imagine you grab a dumbbell and curl it. As you curl the weight, firing the biceps and thus reducing the angle at your elbow, the opposing muscle group, the triceps, are relaxing to allow for this curling movement to occur.

Also known as rhythmic reflexes, the key thing to remember is that the simple act of running is Sherrington’s Law in action. And the act of running well (fast, efficient, powerful) is Sherrington’s Law in action at a very high level! In other words, running requires integrated activation and reciprocal innervation of muscles in order to happen. In effect, this rhythmic reflex which is inherent in compound movements like running, result in a meshing, somewhat like the cogs in a precision instrument or fine watch.

Perhaps the next questions to ask are, do we all “mesh” or blend like a precision instrument when we run? What are the real differences in how each of us puts Sherrington’s Law into action? Most importantly, can we improve our own run coordination and timing? If we could, wouldn’t these changes result in improvements in speed, power and efficiency?

Before we delve into the possible answers to those questions, let’s look a little deeper at the importance of this yin-yang relationship of tension and relaxation and review the concept of Superstiffness.

Athletes experimenting with the TrueForm Runners!

Athletes experimenting with the TrueForm Runners at the Pursuit Training Center

Respected back expert and professor of kinesiology at the University of Waterloo, Dr. Stuart McGill, introduced this concept and has written often about it. I once heard Dr. McGill, in a presentation he gave at a strength and conditioning conference, say that in his work with many different athletes, the single largest difference between the elite and the average, was in the way that an elite athlete is able to tense AND relax at exactly the right time, at a higher level than the average athlete. It would seem that the regular among us seem to be tense when we should be relaxed, and relaxed when we should be tense!

When speaking about this concept of Superstiffness in his book, “Ultimate Back Fitness and Performance,” Dr. McGill states:

“Breaking the board by the martial artist requires the skill of compliance (relaxation) to build speed but with rapid super stiffness just at impact. The professional golfer who has a relaxed backswing but rapidly obtains super stiffness at ball impact (followed by an astounding relaxation rate) is the one who achieves the long ball. The one who tries to swing too hard too soon actually decreases speed of movement with inappropriate stiffness. We have measured the creation of “pulses” of muscle force in athletes used to create “shockwaves.” Precise timing, the rate of relaxation, joint buttressing together with all of the principles of Superstiffness are optimized.”

In case we needed to hear from even more experts on the topic of the tension/relaxation curve, well known Soviet sport scientist, Dr. Leonid Matveyev observed “the higher the athlete’s level, the quicker he could relax his muscles.” It has been said that the soviet scientist observed an 800% difference between novice and Olympic level competitors. Without a doubt, there is clearly a very important relationship in elite performance between well-timed tension and relaxation, with mastery of relaxation being a hallmark of an elite athlete.

And what of the TrueForm as it relates to these concepts?

Because the TrueForm is non-motorized, the runner is forced to create and maintain their own momentum. A runner can’t easily compensate (fake) their way to good running form artificially.  As a result, the more coordinated, synchronous and “mesh-like” your running, the more easily and effectively you’ll be able to run on the TrueForm.

For example, as your skill and coordination improve:

  • Your ability to create tension at the right time and in the right place (your leg/foot in mid-stance phase applying force to the belt) improves.
  • Your ability to relax certain parts of your body, such as the leg moving forward through the swing phase of the stride, also improves.
  • Your ability to take full advantage of the elastic component of running (where more than 50% of your forward propulsion in running comes from) also improves. (More about this aspect in a future article).

What is happening as coordination and skill improve is not from conscious thought – it happens unconsciously in the brain and nervous system. (It should also be noted that it is not in the cardiovascular system either, where runners typically look for improvements in fitness).

It is MUCH more about timing and integration, than effort or pure strength, just like the rowers in that scull or the dancing dressage horse. You don’t have to force it, as much as simply (and patiently) allow your nervous system and brain to figure it out – to learn better how to do their thing more efficiently and effectively.

To summarize to this point: The improvements aren’t about a single muscle or body part (no, not even your butt!) What it IS about is everything from your fingertips to your toenails working together as a single, integrated, holistic unit. With repeated practice, the TrueForm can help you and your brain and nervous system, “connect the dots” more completely.

Some of the benefits of a non-motorized treadmill like the TrueForm are:

  • Near perfect application of force into the ground at the exact right time, resulting in a longer more powerful stride.
  • Relaxation of all other parts of your body that aren’t applying that force, resulting in less energy use.
  • Enhanced posture, mobility, and stability with repeated training and practice, resulting is greater resistance to fatigue over the long haul.
  • Yin-yang: the perfect balance of relaxation and tension.

Tension and relaxation in all sports, including and especially running, are the two sides of the performance and durability coin. Tension is force production into the ground: it’s a powerful stride that lifts the body over the ground against the forces of gravity. On the other hand, relaxation is leg speed and endurance. To be the best runner you can be, you need both.

In future articles, I will discuss how we are actually training on and progressing our training on the TrueForm Runners, as well as other movement related components and how they can be enhanced using the TrueForm.  I will also present some strategies on how you can enhance the effects of the TrueForm without actually having one to use. Stay tuned.

Happy Trails!

~Coach Al

 

PS: in order for all of the improvements that have been discussed above to occur completely and to the full satisfaction of the individual runner, the runner also must possess appropriate mobility (ankles and hips), true dynamic core stability, and solid functional strength inside a balanced body. No tool, treadmill (motorized or not) or training protocol can ever substitute for mastery and maintenance of movement quality fundamentals.

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 

Would You Like To Improve Your Running Technique?

“You ain’t gonna learn what you don’t wanna know.” – Jerry Garcia

“Should I ‘sta’ or should I ‘mo’? – The Clash


Here at Pursuit Athletic Performance, we believe there is a RIGHT or optimal path to improving your running technique, and there is also a less optimal way to improve.

The right path leads to lots of smiles and continual progress. The wrong path leads to injury and frustration.

Dr. Melissa Welby shows us the optimal path.

What is it? Start with these, just as SHE has done.

  1. Find out where you’re weak and likely to injure yourself as you build running mileage. What is your true movement quality? Are you imbalanced?
  2. Based on what you learn, get started immediately on building a true foundation of stability and strength so that your body is able to handle the repetitive stress inherent in running.
  3. Restore balance where its lacking. Do you need MORE mobility / flexibility work, OR…more stability / strength work?  Who are you?
  4. Build your running mileage and speed smartly and progressively while you also build strength and resiliency.
  5. Once you’re stable and strong and balanced, refine your running technique and form with a tool like the non-motorized Trueform Runner! With the Trueform, you can’t go along for the ride. YOU do the work and make the running happen.

Running technique work is FROSTING on the cake. The cake, is your core and hip stability and overall strength!

So if the above is the optimal path, what is the wrong path?

  1. Starting a progressive running program without knowing anything about your weaknesses or strengths or movement quality.
  2. Building your running mileage believing (mistakenly) that the key to improving is simply about running more mileage.
  3. Ignoring the pain that starts to develop in your hips, low back, feet or legs.
  4. Not only ignoring, but running through that pain.
  5. Listening to clueless coaches or training partners who tell you that to fix the pain, you need to change your shoes or simply run more mileage.

When you build a strong foundation, address weaknesses and fix them, and THEN progress in a smart way culminating with technique and form work on a GREAT technique tool like the Trueform Runner (just as Melissa is doing!), you CAN truly have your cake and eat it too!  Who’s hungry? 

  • No pain from injury.
  • No frustration as your program starts and then stops (due to injury).
  • More smiles, fun, fitness, and speed!

What are you waiting for?

 

 

 

 

What’s A Trueform Runner? Watch and Find Out!

A bunch of athletes have asked us point blank:

“Why did you choose the Trueform Runner as the official run trainer for Pursuit Athletic Performance?

What ARE the real DIFFERENCES between it and any other treadmill?”

We threw this short video together to tell you about this amazing non-motorized treadmill,

now occupying space in our brand NEW Pursuit Athletic Performance Training Center. Check it out!

 

 

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]

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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 

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