Archive for goal setting

Boston Marathon Race Week: Old Habits Die Hard!

"Mistakes are the portals for discovery."  - James Joyce
"There is nothing more difficult to take in hand, more perilous to conduct, or more uncertain in its success, than to take the lead in the introduction of a new order to things." - Niccolo Machiavelli
"The obstacle is the path."  - Zen aphorism 


Spring is in the air in New England. And it's April. That means it's Boston Marathon time. One of the most important races in my own journey as a runner - I always miss it when I'm not there lining up in Hopkinton!

Today's post isn't about this year's race, or the bombing from a few years ago. It is about training for the marathon, or any other long distance race. Because when it comes to LONG RUNS prior to a marathon, Ironman, or some other long distance race or run, old habits sure die hard.  

What's the old habit I'm referring to? Running your last long run 3 or even 2 weeks out from race day.   

Its amazing to me that in this day and age, with all we've learned about how our body functions best, the idea of doing a "longer" run within 3 and even 2 weeks prior to a marathon is still very prevalent out there in the running community. As the title of this post states, old habits (like being afraid of doing any strength training, or counting mileage as the primary predictor of performance!) die HARD!    

So When Should You Do Your Last Long Run? 

I was first exposed to research about the amount of time it actually takes for deep cellular tissue (muscle) damage to heal (from training) around 1990.  That's 24 years ago. One study, conducted at Harvard at that time, showed that tissue remained significantly damaged even after 4 or 5 weeks of "recovery" after that "long" run.

After learning about that study and then discussing these concepts with our former podcast guest and running expert Owen Anderson, PhD (who at that time was the editor of Running Research News) I decided to adjust my own training to reflect that longer taper period prior to race day. I immediately felt the benefits of it with my first 2:40 marathon in 1991.  To that point, I'd been able to run a 2:50, but with this new approach to tapering, I ran a full 10 minutes faster and felt better on race day.  I don't necessarily credit that taper and distance between the last long run and race day as the sole reason for the 10 minute drop, but I do believe it was a huge factor.

Without a doubt, I am convinced that a huge percentage of the runners who are running marathons in this day and age, and in fact many of those lining up in Boston next Monday, toe the line with "still damaged" muscle cells from a longer run, too close to race day.  Maybe its me, but it always made sense that if I wanted to have an opportunity to run my best on race day, that my legs needed to be healed from what I had done to them in training. That might sound like a simple concept, but again, old habits die hard.

Keep in mind as you think about this, that a "long" run can mean different things to different runners. Someone running 90 miles per week can run longer, relatively speaking, than can someone who can only handle 30 miles per week. But in my opinion, even on an elite level, a lot of the country's best marathoners are still running too long, too close to race day, even with their lofty weekly mileage totals. I've employed this taper strategy or some variation there of, with every person I've coached since I began coaching, and as I mentioned, used it myself since the early 1990s.

Obviously, doing this requires that you do GET IN those longer runs early enough in your preparation. But even if you fall short in either the number or length of those longer runs, trying to "squeeze in" one last long run too close to race day, ensures that you will toe the line with less than 100% of your capability that day, and that's a shame. The best chance any of us have to run our best "on the day," is to show up 100% healthy and healed and motivated to do well, with a solid strategy in place.  The key words are "100% healthy." If you're not, even with the best training and highest levels of motivation, you will very likely do less well than you might otherwise be capable.

Why Do Runners Continue To Run Long Too Close To Race Day?

Big Confidence Boost?: At first glance that close-to-race-day long run seems like a smart idea. Many runners believe they need to prove to themselves that they can go the distance on race day, and what better way to show you’re ready than to knock off a 20-miler just a couple of weeks before you go to the starting line! What a great shot in the arm to your confidence, right? Wrong.

It might sound logical to lay one last long run down to boost confidence, but that would be a mistake, and the reason is simple: You need recovery after your long runs.

Many runners dismiss the amount of pounding we put our bodies through running those miles. As I often say here in our Lab, a mile of running is the equvalent of 1500 one-leg squat jumps! That's a lot of repetitive trauma.

In an article Owen wrote in RRN some years ago, he referenced research conducted by Dutch exercise scientists with a group of marathon runners. "About two thirds had significant signs of muscle injury on the morning of the race, before they had run just one mile of the marathon!" According to the study, "the reason for this muscular mayhem, for the most part, was the long running the Dutch had carried out during the month before the race. The Dutch-athletes’ muscles were totally non-recovered on race day." The Dutch researchers found that training runs with durations longer than 15 kilometers (~ 9.3 miles) were the ones which seemed to produce the greatest amount of muscle damage. Below 15K, little muscle damage accrued.  (The reason why I started back then, making 9-10mile runs my longest within four weeks of the race).

The BIG Myth.

The biggest myth that exists out there among runners getting ready for the marathon is that a long gap between the last long run and the actual marathon will make our body "forget" how to run long.  Going a full four weeks without a true "long" run, will cause our body to lose its ability to efficiently cover the distance, right?  Not so much! The truth is that provided you've done the necessary periodic long runs prior to that 4 week period and built to a distance of 20-22 miles on average, your body will not "forget" how to complete the distance on race day.   

In fact, if you approach your training in the right way, you can use this long-run-free four-week period to truly boost fitness and be more prepared than ever for a great race day! As your muscles heal and recovery progresses, you can...

  • step up the intensity of your training, allowing you to do more of the kinds of training sessions which will have a direct impact on marathon readiness. Those are sessions focusing on lifting vV02max, running economy, and threshold.
  • focus more time and energy on your overall fitness, specific mobility and flexibility needs, and topping off your running specific strength.

Most runners are so used to running on battered and bruised legs and being exhausted, that they never actually FEEL what it feels like to run on legs that are recovered and 100% healthy. What a shame!

The Bottom Line?

A smart marathon or long distance run training plan is one that builds fitness progressively and THEN ALLOWS for adequate recovery prior to race day. Many typical race training plans I see on the internet or written by other "experts" often leave out this critical recovery aspect, having runners run long 2 or 3 weeks out from race day. As a result, the runners following those plans or trusting that guidance end up toeing the line with damaged muscles, even though they "believe" they are 100% ready to have the best race possible.  If you're reading this thinking "that guy is an expert running coach," or "my fast friend does it this way," stop and think for a moment.

Simply put, 3 weeks isn't enough time for healing for the majority of runners, and 2 weeks is flat out absurd under normal circumstances. The exception might be if your weekly mileage totals are over 80 to 100 per week.  If your weekly mileage is below those numbers, you'll be very smart to leave at least 4 weeks from the last long run you do until race day. Train smart in this way, and you'll feel better and run faster as a result!

~Coach Al 

Want To Be More Injury Resistant? Don’t Waste Your Time With This Dumb Exercise.

So here we are, it's almost April 1st! Did it seem to you that the first three months of the year have just flown by?

Let me ask you two straight forward, honest questions:

1. Would you be interested if I said I could show you one simple (but not necessarily easy) exercise that could (nearly) instantly, give you a STABLE core? No BS here - I'm very serious. Done well, this particular exercise works almost like "magic."

2. And what if I could also save you valuable time and energy by showing you one popular exercise you're probably doing that is a serious waste of your training time and effort?

I'm going to assume if you've read this far, the answer is YES to both of those. So let me start with question #2, the exercise that is A WASTE. What is it you ask?

planksIt is the basic 4-point, front (aka prone) plank.  

Now listen, I know a lot of athletes love this one because you get that "burn" in your abs (yes, I do occasionally use this plank to transition between right and left SIDE planks), and it does make you feel mentally "tough" to gut out long planks, BUT... if your mission is to avoid injury and run faster, this version of a plank just won't do it for you. 

To learn more about the "WHY," take time to listen to this podcast where Doc Strecker and I go into great detail (and hopefully set the record straight) about this exercise.

Now to question #1, if you REALLY want a more stable and strong core, that'll help you get faster and go farther, the Half Front Plank with a reach, IS IT.

Now you might be thinking, this is much "easier" than a full front plank and certainly, something that "simple" can't possibly make a difference. But you would be wrong on both counts.

A Simple (But Seriously NOT Easy) Plank To Get Stable

Don't believe me?

I challenge you to TRY IT exactly as Dr. Strecker describes it (and demonstrates it) in the 3.5 minute video (click on the image to the left) and then let me know how it goes for you.

In fact, I challenge you to videotape yourself doing it and send it to me. I guarantee I will get back to you with a critique, and offer some tips on how you can improve.

Listen, I know your time is valuable and mine is too. I've been at this way too long to waste time. I'm giving you the straight scoop here, it's up to you to see if I'm right.

Try it. Video yourself and then email me to let me know you're sending video. (Dropbox is best to send video. Note that I will NOT open it unless I hear from you first via email).

Trust me, it may look easy but to do it well, is NOT easy.

It's up to you. You can get REAL results, or you can choose to waste your time doing dumb, pointless exercises like the basic 4-point front plank.

But if you ask me, life is too short to waste time on useless exercises.  As I said before, this year is flying by!

Happy trails!
~Coach Al

PS: If you're interested in digging into this Half Front Plank with a Reach a bit more, I shot a video for my coached athletes where I get into more detail with a ton of tips on how to make it better. You can check that video out HERE.

PSS: Let's face it, one of the ONLY real paths for anyone who wants to be proactive and make sure they are doing all they can to age gracefully and get rid of chronic injury once and for all, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, or imbalanced. 

So, because I want to help YOU, for a very limited time only (5 days-this opportunity is gone at the end of the day next Tuesday) and for a limited number of athletes (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at 20% off the normal price of $299.00. That's right, 20% off!

4 days only; 5 athletes only. Will one of them be you?

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGASAVE20 to get 20% off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGASAVE20
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. I'll be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. I'll take all of the information provided and conduct the analysis.
  5. When I'm done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents.

You'll know WHAT to do, HOW to do it, and will be able to contact me directly should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

Rock Your Wall!

 

 

I love the analogy of building a wall when it comes to how we should build our fitness, don't you?

In some important ways, our body is a lot like a house...

If you're going to age gracefully and remain durable as you prepare for your races this coming season, you'd be smart to remember that you need to build your own "athletic" foundation, similar to your home's foundation.

Think about it...if you're driving down the road and you see a house that is leaning off to the side with a crumbling foundation, you sure wouldn't want to buy that house, would you?

Even though you and I would desperately LIKE to be able to, we can't build true ironman, marathon, or ultra-running fitness by just saying it, OR by taking it ALL in one bite. Just as Will said, we need to start by laying that brick, one at a time, as perfectly as we can, day after day after day.

If we do it right, soon we'll have that great foundation - one that is stable and straight and strong and that will support OUR "house" in any kind of wind, or more specifically, as the weeks, months, and miles add up!

Which brings me to the main message in today's blog post:

Any smart season-long training plan and progression BEGINS by:

  1. Restoring health and balance and fundamental movement quality, and then...
  2. Establishing a solid foundation that will support all the training that is to come. 

At Pursuit Athletic Performance, we call this first training phase, Restoration and Foundation.

So what's YOUR story?

During this time period, it's about learning as much as you can about your body - it's about self-discovery, from a movement point of view - learning your "story" as an athlete. That might sound a little strange but as a coach, I can't express just how important it is.

Try on some of these questions to get to the heart of who you are as an athlete:

  • Where do you feel tight? Why?
  • Where do you feel weak? Why?
  • Are you routinely fighting some kind of virus? If so, why?
  • Do you struggle frequently with constant nagging pain or injuries? If so, why?
  • Are you a strong, fatigue-resistant swimmer or a weak, slow swimmer? If you're a weaker swimmer, why?
  • Are you a strong cyclist who can climb with ease, or do you struggle to push a larger gear? If you struggle to push that larger gear, why?
  • Are you a strong, durable runner or would you consider yourself injury prone? If you're not durable, then why?
  • When you get tired out on the race course or during long training sessions, do you struggle to maintain efficient form?

Now if your house is about to blow over in the wind, or if that foundation is crumbling and starting to show some cracks...well then, the color of your window shades doesn't matter very much, ya know?

Your body and your fitness are the exact same thing

Get started NOW. Answer the questions and take action, and you'll be on your way to building the biggest, baddest, greatest, fitness "wall" that has ever been built!  It won't happen any other way.

As always, if you have questions, leave a comment of email me directly and let me know. I'm here to help.

To your success!
~Coach Al

 

The Coaching Advice I Give Most Often

 

Endurance athletes pride themselves on pushing through the most challenging, gut-busting workouts. Anyone who is on Facebook sees those "inspirational" memes where the message is always to push-push-push! We like to think of ourselves as tough and willing to push hard and do that little bit extra, even if that "extra" results in some pain that just might be an impending injury.

We love to share our toughness on social media too. Hell, thinking about it - isn't this really why Strava and Facebook exist? So we could prove to those athletes around us that we're a little tougher (and faster) than they are!?  Come on, admit it! 🙂

Hey, listen...I get it. I've been there. 🙂 Improving and racing long aren't easy. Sometimes you gotta dig deep, push yourself harder, put in that extra effort if you want to get better, right?

But let me ask you a question. Is there a point where that never-ever-quit mindset can be detrimental?

The answer to all of these questions is a resounding YES.

You've got to put in some extra work and be willing to do some things that most wouldn't. But at the same time, the mindset of "never-quit-no-matter-what" can sometimes do a lot more harm than good.

Let me just come right out and say it straight: You're never going to be as sorry for the workouts or sets you didn't do, as much as the ones you DID do that you shouldn't have.

In other words, if in doubt, leave it out.

A few weeks ago I sent an email to my mailing list, discussing what I believe might possibly be the world's dumbest exercise? (In case you missed that email and post and you'd like to read it, hit me up via email and I'll send it on to you).

My friend Amy replied (as did a lot of folks with similar stories) sharing with me her story that speaks to this very same idea. I clipped a portion of her email and underlined some of it. Check it out:

 

 

 

 

 

 

 

 

 

Unfortunately, Amy's email says it all. If only she had stopped one set earlier or when she started to really feel her form falling apart.

 

The Best Kept Secret To Avoiding Injury and Improving Consistently

Anyone who knows me or has worked with me knows I'm passionate about helping athletes improve, get faster and stronger, and of course avoid injury along the way.  What many people don't know, is that the secret to improving and avoiding injury aren't those mobility or stability exercises I continually program.

So what is?

Most injuries occur, not because your core is unstable or you're tight. They happen most often, because of dumb training mistakes. You know, the mistakes you make that at the outset, look like you're being "tough." Going the extra mile. Doing that extra rep or set or workout.

Just like Amy did. 

Sometimes, the best thing you can do to ensure you'll keep improving is to leave something OUT or stop short, just when it might seem like you could go on forever.

I wish I had a dollar for every time I've said, "it's at the moment in time when we feel the most bulletproof, that we're actually the most vulnerable."  Not popular to hear, I know. Because hey...we love our toughness and never-say-quit mentality.

So, a couple of months ago I did a talk for some locals here on the sun-coast that was titled "Train Smart: What Is It? How To Do It!"  Goes right along with this theme, ya know?

I've got 24 slides from the talk that I'd be happy to share with you.

I guarantee there's some TIPS in there that just might help down the road to avoiding all of the mistakes I have personally made over the years! That's the thing, I think, that makes me a good coach. I've made ALL of the mistakes so you don't have to!  🙂

To Your Success!
~Coach Al

Are You Wasting Your Time Doing This Dumb Exercise?

So here we are, it's almost April 1st! Did it seem to you that the first three months of the year have just flown by?

Let me ask you two straight forward, honest questions:

1. Would you be interested if I said I could show you one simple (but not necessarily easy) exercise that could (nearly) instantly, give you a STABLE core? No BS here - I'm very serious. Done well, this particular exercise works almost like "magic."

2. And what if I could also save you valuable time and energy by showing you one popular exercise you're probably doing that is a serious waste of your training time and effort?

I'm going to assume if you've read this far, the answer is YES to both of those. So let me start with question #2, the exercise that is A WASTE. What is it you ask?

planksIt is the basic 4-point, front (aka prone) plank.  

Now listen, I know a lot of athletes love this one because you get that "burn" in your abs (yes, I do occasionally use this plank to transition between right and left SIDE planks), and it does make you feel mentally "tough" to gut out long planks, BUT... if your mission is to avoid injury and run faster, this version of a plank just won't do it for you. 

To learn more about the "WHY," take time to listen to this podcast where Doc Strecker and I go into great detail (and hopefully set the record straight) about this exercise.

Now to question #1, if you REALLY want a more stable and strong core, that'll help you get faster and go farther, the Half Front Plank with a reach, IS IT.

Now you might be thinking, this is much "easier" than a full front plank and certainly, something that "simple" can't possibly make a difference. But you would be wrong on both counts.

A Simple (But Seriously NOT Easy) Plank To Get Stable

Don't believe me?

I challenge you to TRY IT exactly as Dr. Strecker describes it (and demonstrates it) in the 3.5 minute video (click on the image to the left) and then let me know how it goes for you.

In fact, I challenge you to videotape yourself doing it and send it to me. I guarantee I will get back to you with a critique, and offer some tips on how you can improve.

Listen, I know your time is valuable and mine is too. I've been at this way too long to waste time. I'm giving you the straight scoop here, it's up to you to see if I'm right.

Try it. Video yourself and then email me to let me know you're sending video. (Dropbox is best to send video. Note that I will NOT open it unless I hear from you first via email).

Trust me, it may look easy but to do it well, is NOT easy.

It's up to you. You can get REAL results, or you can choose to waste your time doing dumb, pointless exercises like the basic 4-point front plank.

But if you ask me, life is too short to waste time on useless exercises.  As I said before, this year is flying by!

Happy trails!
~Coach Al

PS: If you're interested in digging into this Half Front Plank with a Reach a bit more, I shot a video for my coached athletes where I get into more detail with a ton of tips on how to make it better. You can check that video out HERE.

PSS: Let's face it, one of the ONLY real paths for anyone who wants to be proactive and make sure they are doing all they can to age gracefully and get rid of chronic injury once and for all, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, or imbalanced. 

So, because I want to help YOU, for a very limited time only (5 days-this opportunity is gone at the end of the day next Tuesday) and for a limited number of athletes (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at 20% off the normal price of $299.00. That's right, 20% off!

4 days only; 5 athletes only. Will one of them be you?

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGASAVE20 to get 20% off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGASAVE20
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. I'll be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. I'll take all of the information provided and conduct the analysis.
  5. When I'm done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents.

You'll know WHAT to do, HOW to do it, and will be able to contact me directly should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

There is NO Tomorrow.

 

Today's post is important - I hope you can take a minute to read it. It's important for one simple reason - because as the subject line says, there is no tomorrow. 

Now that might sound extreme or fatalistic, but ya know (and as you'll learn as you read further), when it comes to setting goals, taking care of those "niggling" injuries (that seem to get worse as we get older), and being able to do the things that make us smile (like run!), I've learned that the only path that works long term, is to take action like there is NO tomorrow.

Now... before I tell you what kind of action I recommend you take, let me share a quick story with you...

That's me with Life Breath owner, Linda Jaros, and our friend (and coached athlete) Kristin Wilkes-White.

Last week I traveled up to the great state of Rhode Island to perform a series on 1 on 1 movement assessments at the Life Breath Wellness Center and Studio, with an absolutely awesome group of people, most of whom are just like you.

They are all hard working athletes who are unfortunately dealing with a variety of nagging injuries and the resultant pain and dysfunction. They all simply wanted to know what they need to do to feel better so they can go live life and enjoy it on THEIR terms!

I don't think that's unreasonable, yet it is a situation so many athletes find themselves in.  Can you relate at all?

When it comes to protecting and healing your body and making sure you can run (or hike, bike, or anything else) for as long as you would like (how about for as long as you live), there is no tomorrow.

The ONLY path for anyone who wants to be proactive and make sure they are doing all they can to age gracefully and get rid of chronic injury once and for all, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, imbalanced, or asymmetrical. 

So, because I want to help YOU, for a very limited time only (5 days-this opportunity is gone at the end of the day on Monday!) and for a limited number of athletes (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at 20% off the normal price of $299.00. That's right, 20% off!

4 days only; 5 athletes only. Will one of them be you?

 

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

 

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGASAVE20 to get 20% off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGASAVE20
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. I'll be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. I'll take all of the information provided and conduct the analysis.
  5. When I'm done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents.

You'll know WHAT to do, HOW to do it, and will be able to contact me directly should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

To Your Success!
~Coach Al

PS: Still doubt it works? Why not speak with any other athlete who has gone through it. Send me an email (coachal@pursuitfitness.com) and I'll give you contact information so you may find out for yourself.  Or, jump on to our Pursuit Athletic Performance Facebook page and ask for input.

PSS: Remember, for 5 days ONLY and for 5 runners ONLY! 20% off!! No exceptions! Act now! This is gone by the start of next week!

Stuck In Injury? Now Is The Time To Do Something About It!

Woman and men running during sunset

Believe it or not, we're approaching mid-January. The sub-freezing temperatures have settled on the northeast and Midwest, and the snow is piling up.

Whether or not it feels like it (can you say 15+ inches of snow and counting yesterday, if you live in the northeast!), spring is right around the corner, and with it, the events you have planned that you are also HOPING will make you feel good about yourself AND about the year 2018, when looking back on it.

The problem for many, especially those who have had success in the past, is allowing their EGO (along with some wishing and hoping) to get in the way of forward progress.

Why do we allow our own "confirmation bias" or our need to always be "right" to drag us down and keep us stuck in a place of injury, plateau, or worse?

If you can't get out of your own way long enough to leave behind the wishful thinking and see things (even for a brief moment) for how they REALLY are, then you know what? You will reap exactly what you sow. You will remain stuck in a place where injury or poor performance becomes your new normal.

If I've learned anything over the years, it is how important it remains to embrace humility. I have also learned that I NEED to get out of my own way and reach out to others with a beginner's mindset, so that I may move fully forward and reach my greatest personal potential! Not always easy, I know, but incredibly important and powerful.

Why not join me and a long list of others and finally put the injury and plateau bug behind you!

Get in touch with me by email to see if there might be a way I can help you with a consult, or even a Virtual Gait Analysis. Take the first step now toward becoming the better, more durable athlete you know exists inside, so that 2018 turns out the way you hope it will!

All my best,

~Coach Al

There is NO Tomorrow.

 

Hi Everyone...Happy 2016!

Ok, so in my humble opinion, today's post is important - I hope you can take a minute to read it. It's important for one simple reason - because as the subject line says, there is no tomorrow. 

Now that might sound extreme or fatalistic, but ya know (and as you'll learn as you read further), when it comes to setting goals, taking care of those "niggling" injuries (that seem to get worse as we get older), and being able to do the things that make us smile (like run!), I've learned that the only path that works long term, is to take action like there is NO tomorrow.

Now... before I tell you what kind of action I recommend you take, let me ask you a question:

Do you usually begin the new year with a "plunge" on New Year's Day? You know, the kind of ocean "plunge" where you strip down to your trunks and jump feet first into icy-cold water, with a bunch of other crazy fun-loving friends? 🙂

New Year's Day PlungeI think I did my first official New Year's Day "plunge" around 1985. I haven't done it every year since, because I'm not a big fan of streaks; it seems whenever I get any kind of streak going, I inevitably end up doing something my intuition tells me isn't smart. 🙂 But from that first time in 1985, I thought it was a great way to start the year anew.

...lots of laughing at myself and others, yelping and general carrying on like kids! I love the feeling of "drowning" those mistakes from the past year and looking forward optimistically! (The pic on the left is me getting rid of my socks before jumping in!)

So as is typical when I do plunge, I joined up with some friends for some mountain biking, and then with a run group that slow jogged from the John J. Kelley statue in downtown Mystic, Connecticut, all the way to the shoreline a few miles down the road.

So how does this all relate to what I want to share with you today?

As it happened, because so many folks from all over the area showed up to jog and then plunge, I bumped into a bunch of guys I had trained with, raced against, and become good friends with over the last 30+ years.

It was great to catch up, but honestly, what really blew me away was how few of them are actually running anymore. I mean, seriously, I met up with three different guys who were there to plunge, but told me that for all intents and purposes, their running days are over.

Not surprising to me, chronic knee and hip injuries that left a permanent mark on the joints seemed to be the prevailing theme.

I was saddened because in all three instances, we had a conversation about their injuries some time over the last few years. I told them what I thought they should do, and offered to help.

Listen, there's a truism in our business of helping athletes avoid injury and extend their athletic "lives" and it is this: See me now or see me later, but at some point, you are going to see me.

When it comes to protecting your body and making sure you can run for as long as you would like (how about for as long as you live), there is no tomorrow.

Check out Apollo in the video below - no one says it better. Believe it!

No Tomorrow

 

The ONLY path for anyone who wants to be proactive and make sure they are doing all they can to age gracefully, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, imbalanced, or asymmetrical. Until that happens, it is only a matter of time.

So, because I want to help YOU, for a very limited time only (4 days-this opportunity is gone at the end of the day on Friday!) and for a limited number of runners (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at $100 off the normal price of $299.00. That's right, $100.00 off!

4 days only; 5 athletes only. Will one of them be you?

 

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

 

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGA100 to get $100.00 off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGA100
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. We will be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. We then take all of the information provided and conduct the analysis in our labs.
  5. When we are done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents. You'll know WHAT to do, HOW to do it, and will be able to contact us should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

Happy trails!
~Coach Al

PS: Still not sure, or doubt some of what I've said? Why not jump onto our Pursuit Facebook Group and ask any question you'd like of the athletes that are there. They'll give you the straight scoop! It is an open group, so just ask to come in. You can post any question on our company Facebook page HERE also.

PSS: Still doubt it works? Why not speak with any other athlete who has gone through it. Reply to this email and I'll give you contact information.

PSSS: Remember, for 4 days ONLY and for 5 runners ONLY! $100 off!! No exceptions! Act now! This is gone by the end of the week!

 

FIVE Years – 22 Minutes

 

Hi Everyone...Coach Al here. I've got an important message for you today, one that is hopeful and empowering and will help you be happier and better in 2017 and beyond!

Back on October 7th of last year, I was at an Entrepreneur Magazine conference in NYC and had the good fortune of hearing some great presentations including one by writer, James Clear. (His articles on behavioral psychology, habit formation, and performance improvement are awesome - check them out!)

Mr. Clear has developed quite a following online because of his often profound and always concise writing.

James Clear articleHe wrote an article recently entitled "You're Not Good Enough To Be Disappointed."

The article resonated with me and with many others, including some colleagues in the coaching community and some smart introspective athletes I coach. If you missed it, click on the image to the left and read it.

I get frustrated, but that's just me.

The article from Mr. Clear reminded me that one of the things that has always frustrated me, whether it was teaching percussion privately back in the day, or today as a coach, is how quickly people get impatient or discouraged whenever something is "hard" for them, or when they don't get instant results from a little bit of training or work.

I'm also frustrated whenever athletes want to brush over the learning process (essential to improvement and growth, and for me, FUN), so that that they can get to the "really" good stuff, whatever that is.

Now if that sounds harsh or hits home and makes you a bit uncomfortable to read, then you have a choice. You can close the page and check out for now, or you can keep reading and see if there's something here that's worth thinking about. I hope you keep reading.

Now listen, this ISN'T about me, it's about you. I'm here to help you get better.

But at the same time, I have to be honest...

Like every one of you, when I think about how a thing might help me, I go back and relate it to my own experiences. In this case, for me it's my development as a runner. So let's start there:

I ran my first Boston marathon in 1983 as an unofficial runner (aka "back of the packer"), finishing in around 4-hours. The picture you see is from that day, hanging out with some friends right before the start. What an amazing day it was!

I finished, absolutely IN LOVE with running AND with the Boston Marathon. I wanted to come back as a qualified runner, not one that jumped in the back and ran as a scab.

So, I made a huge decision that day, vowing NOT to run another marathon until I was ready to run fast enough to qualify. (No small feat since the men's open qualifying time then was 2:50!).

Four years went by.

Injuries, miles, a lot of reading and study and research, more injuries, and dozens of road races and track sessions later, the time arrived when I believed I was ready to give qualifying a shot. I signed up for the Marine Corp Marathon as my first "official" marathon. Luckily for me, the qualifying standard had been lowered from 2:50 to 3 hours! My 3:01:20 that day in 1987, starting behind 11,000 runners, got me in.

So let me ask, would you or any of your friends take four years, F-O-U-R years... to train and improve, between their first and second marathons?

(Many runners and triathletes are so anxious and impatient, they sign up for their second marathon (or ironman) before the ink is dry on the finisher certificate from the first, without considering what it really will take to improve!).

 

FIVE YEARS - 22 minutes.

My first "official" Boston (and 2nd official marathon) followed in April, 1988. The image to the left and below is from that race. (Gotta love the fancy painters hat, right?) 🙂

1988 Boston Marathon

I will admit that when it came to training, my entire focus as a runner was on one thing: How I could run the marathon faster, and the Boston Marathon in particular.

So it was more racing, more injuries, more humbling mistakes and "learning" opportunities. Hell, the things I write about and share today with the athletes I work with, I learned the hard way over those years and the ones that followed.

I trained for 5 years before running the 2:39 at Boston in 1992 that stands today as my PR for the distance.

5 years to improve by 22 minutes.

F-I-V-E years. Twenty-two minutes.

Have you or any of your friends worked relentlessly for 5 straight years, with a laser beam focus on one race, one distance?

Some of the athletes I've worked with look back and like to say I have more talent than they do. I don't believe that. (Do you remember this? "I Don't Care How Talented You Are,")

I have no more talent than you do, but as soon as I crossed the line in Boston in 1983, I knew what I wanted - I LOVED training with a very specific goal. And I LOVE the process. I always have, and I'm sure it comes in part from my life as a musician.

If you're going to reach your true potential, you have to be willing to listen, learn, and work really hard for as long as it takes. And you have to try to avoid being frustrated, mad, or disappointed. It's that simple.

As James Clear (and Dan John) pointed out, the fact is, you haven't worked long enough to be disappointed, frustrated, or discouraged.

It's time to embrace the process and enjoy the journey, my friends.

Just keep learning and working hard. Every day's a new day.

Happy trails!
~Coach Al

No One Wants To See How The Sausage Is Made

 

"That which is easy to do, is also easy not to do." - Jim Rohn


If I've become known for one thing more than any other, it's speaking the truth.  No, I'm not always right, but I do care. And because of that, I'm always going to be straight with you and tell it as I see it. Like it or hate it, it's what you get from me.

Now listen, I know that's not popular these days. People don't want to hear the truth, especially when it comes to building that fitness "wall" one brick at a time, or mastering the basics and fundamentals first.

No one wants to see how the sausage is made... 

Folks want cheering and applause, pats on the back, smiles and rah-rah.

Now that's all fine, don't get me wrong.  When it's truly deserved, that is. When it's EARNED.

Are You Bored?

I went to a National Strength and Conditioning Association coach's clinic last weekend. During a panel discussion, a presenter chimed in and said something that did NOT go over well with the group. I found it fascinating.

The guy who spoke up is a successful trainer. He was talking about how he’s recently had to change the way he does things. He said he's been forced to cave-in to the wishes of many of his clients, taking them beyond what they're really ready for at any given point in time. His words: "More of them are now routinely scouring Youtube videos - if I don't give them what they want, they get bored and move on."

All I can say to that is...wow.

No one wants to see how the sausage is made... 

 

Are You Self Sabotaging?

A benefit of having been a long time coach is recognizing trends that are typical for developing athletes, whether they are the novice, weekend warrior, or experienced pro.

One of the most common things I see (is it human nature?) is the tendency to self-sabotage the potential for massive long-term improvement in order to reach short term gain.  

A perfect example is the triathlete who fails to really focus on technique, instead choosing to log more yardage in order to build swim “fitness.”  Once you know you can FINISH the swim leg (especially with the aid of your wetsuit), why not decide to work relentlessly on the one thing that will make the greatest impact on how good you can be?  (Which is skill and technique!)

Whether you're nodding your head in agreement or not, if you're like most, you'll forsake that advice and just go swim, mile upon mile, grooving poor skills and trashing your shoulders in the process.

And if you're like many others, when you finally do decide that your skills are subpar, you’ll be faced with the fact that you’ve now hard-wired that poor form to the point where change is nearly impossible to achieve. 

No one wants to see how the sausage is made...

Want some other examples of how impatient athletes short circuit their potential for massive long term gains?

  • Building running mileage with the primary goal being an impressive running log, without first identifying imbalances and weaknesses in the body and addressing them head-on.
  • Signing up for long course races (70.3 or 140.6) without first developing a solid foundation of fundamental skills and experience at the shorter distances.
  • Spending $5,000 or more on a state-of-the-art triathlon bike before even owning a road or mountain bike or possessing any basic bike handling skills.

I know, I know..there are a lot of "reasons" why many athletes approach things this way. I've heard most of them.

Some feel they need more confidence to just "complete" the distance. Some are fired up by their newfound enthusiasm for the sport, and think they can jump on the "fast track" to improvements in durability and speed.

I think many take the easy way out by downplaying their own potential for improvement, or sell themselves very short when it comes to how good they can actually be.

No one wants to see how the sausage is made...

No one wants to hear the truth...

So let me ask you, do you REALLY know how good you can be? (Hint: NO, you don't).

Whether you like it or not, the truth is that YOUR greatest possibilities are built upon a solid foundation, AND mastery of the basics and fundamentals. It takes a long time to truly get good, which is one reason why I encourage folks to really embrace the process and enjoy the journey.

So who do you want to be? The athlete logging miles to get some additional "confidence,” or the one who is willing to pay their dues to achieve true, long term, massive gains in performance potential?

It’s up to you.

Happy trails!
~Coach Al

PS: If you aren't one of our email friends, you're missing out. We share a lot of awesome discounts and training information, so sign up if you haven't. Click HERE and as a bonus, you'll get instant access to my 5 TIPS for upgrading your off season NOW!