Archive for recovery – Page 2

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 

Are You Addicted To Sugar?

 

Americans on average consume an incredible amount of sugar.  Studies suggest that the average person consumes over 130 pounds of added sugar (much of it hidden) annually!  Believe it or not, the average endurance athlete isn’t any different when it comes to eating (and relying upon) too much sugar. Yes, it is true that sugar stored as glycogen in your muscles is your body’s preferred first source of fuel for training and racing. And yes, that stored glycogen also DOES fuel higher intensity efforts comparatively speaking.  However, if you want to go FASTER over LONGER distances, while being LEANER and HEALTHIER, your ultimate preferred fuel should be STORED BODY FAT, not sugar.

Before you can become that lean and mean, superb fat burning machine you want to be, you need to first reduce how much sugar you're eating on a daily basis. It really is that simple. The million dollar question becomes, how do you GET OFF the sugar drip, and TURN ON fat burning? Let's start with some questions first. Do any of these sound familiar?

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

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

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

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

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

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

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

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

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

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

~Coach Al 

Ps:

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

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

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

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

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

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

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

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

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

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

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

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Colleen with Coach Al!

~Dr. Strecker, and Coach Al 

052: After Your “A” Race: Euphoria, Letdown, or Somewhere In Between? With Functional Wellbeing Coach, Olivia Syptak [Podcast]

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Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak

Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak

 

If you are like so many endurance athletes everywhere who enjoy toeing the line at a race (be it sprint or iron distance triathlon, running, cycling, or Spartan), it's quite likely that you have either just completed your "A" priority race for the year or are about to in the next few weeks.

In today's podcast with Functional Wellbeing Coach Olivia Syptak as our guest, we talk about the vast range of emotion we often face after that "big" A race or event.  We also discuss specific strategies you can employ RIGHT NOW that will help you maintain forward momentum and build on your experience moving forward.

That post-race emotion can range from the immediate euphoria of the finish to the emptiness that can set in in the days that follow, to the depression that can arise in the face of a "DNF" or a result that didn't align with our target.

Regardless of whether that race was a huge success or a disapointment, the post-race period of time offers the opportunity to spend time with the concepts of awareness (of what we're feeling at any given time), acceptance and acknowledgment (of those feelings), and recognition (that whatever feelings or thoughts are there, elated or downtrodden, they are all temporary).  At the same time, we will benefit by maintaining and even building and reinforcing a positive and optimistic view that will help us continue to learn and improve.

Thanks for joining us on today's podcast.  Safe training and happy trails!

~Olivia, Dr. Strecker, and Coach Al 

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!

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 

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 

045: Butter, Brains, and Better Health and Performance! [Podcast]

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Avocado

Today’s podcast is positively packed with powerful pearls of wisdom that are applicable in team sports, triathlon and life!  Coach Al and Dr. Strecker start off with a discussion of the role of fats in the diet on the heels of the TIME magazine article entitled, “Eat Butter.”  And while fats are often vilified, they play an important part in good nutrition.  Just wander through any grocery store and you're sure to see product packages boldly emblazoned with the words "LOW FAT" or "FAT FREE!"  We have been programmed to believe that fat is the root of all dietary evil, yet a close look at the hard evidence reveals that this is not the case.

Great training involves more than just good nutrition, of course, and mental preparation is one key to success that can't be overlooked.  In sport, at work and in life, stuff happens.  That much is certain.  It may be a bad call by a ref, a flat tire on your bike, or an obnoxious driver on the freeway that challenges us, but how we react defines who we are and what we'll accomplish.  Let's face it, spending the rest of the day obsessing about the truck driver who cut you off only detracts from your productivity and peace of mind.

Sit back, relax, eat an avocado, and listen in as Coach and Doc take you on a little journey filled with good fats and happy people.  🙂

Thanks for joining us on the podcast! Happy Trails!

~Coach Al and Dr. Strecker

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