Archive for ultrarunning – Page 2

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

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

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

And what IS that secret solution?

(Drum Roll Please.........)

The "secret solution" is THE TRUTH....

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

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

And the solution to your problem ISN'T as easy as just "resting and letting it heal." 

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

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

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

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

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

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

Make it a great day!

~Coach Al 

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

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!

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, 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 

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 

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 

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 

039: More Listener Questions! [Podcast]

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Did someone say running shoes?

Did someone say running shoes?

In today's podcast, we respond to some listener questions on running shoes. This is always a popular topic for discussion regardless of the circle of athletes you're in. We sure do LOVE OUR SHOES, don't we? 🙂

We get a regular stream of questions on shoes, including the merits of certain brands of shoes, when they should be replaced, and whether it's a good idea to rotate them. And without a doubt, it seems that from one month to the next, there's always a "hot" shoe amongst certain groups of athletes.

We've talked shoes in previous episodes of the podcast. For those of you who haven't listened, in this episode we told you how to pick the best shoe for YOU.

In this blog post from March of last year, we offered some tips on which ones you should buy.

And in what has been one of the most frequently listened to podcasts we've done to date, in this episode we discuss the merits of minimalist/barefoot running and hash out our differences and similarities with our guest, well known coach/athlete Ben Greenfield.

Join us for today's talk, where we get into the Altras, Hokas, the weather :), whether to rotate (the shoes), what's the key to knowing WHAT IS the right shoe for you, and much more!

Join us!

Happy Trails!

~Coach Al and Doc Strecker 

 

 

 

Variety Is Greatly Overrated. Here’s Why! (Including TIPS On How To Progress!)

Despite what some believe, strength is NOT the goal with the movement training we do. Strength is a symptom ....a symptom of moving well.  In a similar vein, speed training is not the optimal path toward improving our fitness.  Improved fitness leads to improved speed potential. Speed is a product of moving well and improved fitness.  

~Coach Al


Strength isn't the goal! Strength is only a symptom of moving well!

Strength isn't the goal! Strength is only a symptom of moving well!

Here at Pursuit Athletic Performance, Kurt and I believe the true value and benefit to movement based strength training resides in digging DEEPER into the basic skill and integration of  a movement.

In this day and age, with athletes becoming bored so easily and instant gratification being so prevalent in every phase of our life and culture, digging deeper into a movement vs. moving "on" from the movement is often difficult (and even frustrating) for the individual athlete to fully embrace.  We seem to frequently fall victim to the mindset of always looking for the next "great" exercise, the next great "tip," or how we can blast on to the more "advanced" stuff, thinking its a magic bullet to the success we seek.

Whether or not you like it, the truth is that the devil is in the details and the magic to optimal progression and exploding your potential is in true mastery of the basics and fundamentals.  This single concept, while easy to read, might be the most challenging for the average person to accept and embrace, but it IS the key to long term, meaningful success.

So, yes, variety is greatly overrated.  To reiterate, once the shiny newness of an exercise wears off and you’re “bored” with it because it's not “new” anymore, you’re forced to get deeper into it, or bail out and just move on to something else “new” and “exciting.”  I’d argue the best choice is the former, not the latter. 

Of course, that being said, there are a great many ways to enhance the quality (and thus results) of the training you are doing, rather than to change exercises.  For example:

1. Use a slower rep speed. 

  1. It’s common for folks to move in and out of movements quickly.
  2. It’s common to see folks come out of the bottom of a movement quickly, rather than “owning” that bottom portion.
  3. Use a count of 4 – 1 - 3 seconds: 4 seconds lowering – 1 second pause at the bottom – 3 seconds raising.
  4. Removing the ‘elastic’ or rebound component to better own each phase of the movement.

2. Decrease your leverage. 

  1. Think about the HUGE difference in difficulty between a double arm push-up with a wide arm position, and a single arm push-up! Huge difference in leverage.
  2. On the topic of stability, a tiny difference in how wide your arms or knees are really changes how difficult the exercise is to do well!

3. Improve your focus and tension! 

  1. Where’s the hard in your exercise coming from?
  • From inside of you? Posture, breathing, focus?
  • Or is it coming from OUTside of you?  Are you thinking a different exercise, or more weight (outside of you) will automatically make you stronger? Not going to happen.
  • We need to consciously PRODUCE that tension, even when moving a relatively small amount of weight.
  • Focus, tension management, radiation of tension throughout!
  • “Intensity” and “strength” isn’t just about moving more weight. Its about bringing a certain level of whole-body tension and focus into every movement.
  • In RKC/HKC circles as well as in power lifting circles, there’s a saying: “If you make your lighter weights feel heavier, your heavier weights will feel lighter.” Practice the focus and tension skills with lighter resistance, you’ll get more benefit from every movement you do!

Happy Trails!

~Coach Al