But how can this make sense, since snacking theoreticallyadds calories?

Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.

• Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over.
• Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won’t be tempted to reach for more.
• If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention to what you are eating.
• Limit yourself to a single serving.
• Plan out your snacks just like you would a meal. Is one cookie worth thecalorie cost, when you could eat a plate of fresh fruit instead?

Structured Interval Details

FORMAT: An interval training workout structured as follows:

• 30 seconds’ work at moderate intensity (level 1 or 2, depending on fitness level)
• 10 seconds’ rest
• 20 seconds’ work at high intensity (level 2 or 3)
• 20 seconds’ rest

Repeat immediately with same exercises before continuing to the next interval.
TOTAL TIME: Each exercise takes 2 minutes 40 seconds. A 60-minute class incorporates 10–12 exercises. Balance upper-body, lower-body and cardio intervals for a complete workout.
EQUIPMENT: A resistance tube or other object for jumping over, and a step. Other equipment and exercises can easily be incorporated into this structure.
MUSIC: Play any high-energy music as background.

Warm-Up (10–12 minutes)

An extended warm-up is needed to prepare for a high-intensity interval workout. The warm-up not only helps prevent injury during vigorous exertion; it also allows participants to push themselves to a higher level. Use simple, athletic movements and gradually increase the intensity. Here are some ideas:

• Start with 50 jumping jacks; engage transversus abdominis and keep shoulders depressed.
• Progress to 25 mountain climbers, which are great for engaging core musculature.
• Do 10 pairs of walking lunges to get blood flowing to large leg muscles.
• Finally, perform high-knee jog, moving laterally to right (R) for five steps. Pause on step five with knee held high, chest open and abdominals engaged. Then do same pattern, moving left (L). Steps should be quick, powerful and athletic. Continue for approximately 1 minute.
• Repeat entire warm-up sequence twice before beginning intervals.

Intervals (20–40 minutes)

The sample exercises listed below take approximately 20 minutes to complete, including transition time. Apply the structure to your own creative exercises to lengthen the workout time. See “Format” above for direction.

Sample Exercise 1: Lower Body/Cardio
Equipment. None.
Level 1. Perform side-to-side squats. Step L foot out to L, slightly wider than hip width. Perform full squat. During upward phase, bring L foot back in and place it on floor beside R foot. Repeat squat, stepping out to R side with R foot.
Level 2. Add hop between squats as you switch legs.
Level 3. Touch floor during squat, and add hop between squats as you switch legs.

Sample Exercise 2: Lower Body/Cardio
Equipment. Steps with two sets of risers (or one or three sets of risers, to adjust intensity).
Level 1. Do continuous repeater knees. With step on R side, place R foot on top and raise and lower body weight by flexing and extending through R ankle, knee and hip joints. Keep R heel pressed down onto board, and keep knee safely behind toes. Each time you lower yourself, gently tap floor behind you with L toe, keeping most of body weight on R leg.
Level 2. Add hop every other time you extend R leg, landing and lowering with control on same leg (hop, no hop, hop, no hop).
Level 3. Add hop on every leg extension.
Repeat this sequence on L leg.

Sample Exercise 3: Upper Body
Equipment. None.
Level 1. Do push-ups on knees.
Level 2. Do push-ups on toes. Between each push-up, perform a “jack” by jumping feet out and in.
Level 3: Do continuous push-ups on toes.

Sample Exercise 4: Upper Body
Equipment. Dumbbells and weighted bar (for advanced participants).
Level 1. Perform overhead press with moderate weights (8–12 pounds).
Level 2. Do overhead press with heavy weights (10–15 pounds).
Level 3. Do modified push-press with weighted bar (12–25 pounds). Weight should be too heavy for students to perform regular overhead press at this level of fatigue. Instead, use legs to assist in elevating weight. Arms work in stronger, eccentric phase to lower weight back to shoulder height. (To watch a video of this exercise, go to www.nsca-lift.org/videos/PushPress/defaultpushpress.shtml.)

Sample Exercise 5: Cardio
Equipment. Exercise tube or other low hurdle. Place tube in straight line on floor beside you.
Level 1. Do lateral single-leg leaps over tube.
Level 2. Perform two-footed lateral jump over tube, fast pace.
Level 3. Do lateral tuck-jumps or squat-jumps over tube.

Cool-Down and Core Work (5–8 minutes)

Be Healthy, Train Smart, Have Fun

Spanning more than two decades, the research on footwear and its impact on total-body health is fairly extensive. Shoes have many detracting qualities, and data supports at least a change to more flexible, spacious and flat footwear. As for all-barefoot exercise, research is limited and new, but it is trending toward integrating this lost body part back into the foreground of exercise training.

Many footwear companies have begun to create minimalist footwear—shoes that allow more natural biomechanics while still offering a bit of protection from modern surfaces. For most people, these options provide the best of both worlds, enhancing health and performance while minimizing risk of injury.

Training Feet

Leaping into minimalist shoes after a lifetime of wearing traditional shoes can set a person up for injury. With all evidence pointing to foot strength’s key role in foot mechanics, consider offering a foot-specific training session designed to innervate intrinsic foot tissues and restore length to muscles in the lower leg. The muscle groups of the two feet make up 25% of the body’s muscles; ignoring the strength and function of foot muscle is like eliminating upper-body training from your routine and calling it balanced.

Most of the population has worn shoes since birth, so foot exercises don’t have to be limited to an advanced or athletic population. Everybody who wears shoes needs barefoot exercise, regardless of whether they want to switch to minimalist footwear or not.

Unfortunately, the numerous skeletal muscles running between the 33 joints of each foot have always been seriously neglected—both in therapy and in fitness. The complex machinery of the feet plays a critical role, not only in the obvious realms of gait patterns and ankle stabilization, but also in whole-body balance, nerve conduction and cardiovascular circulation.

Setting Up Space

One of the main critiques of barefoot training is that the environment is unsafe. Sharp objects increase the risk of injury, and bacteria-covered mats expose the possibility of infection. To reduce these risks, create a barefoot-specific area: Post a “barefoot training in progress” sign and keep the area free of weights and clutter. Install a small handheld vacuum and go over the site regularly. Use antibacterial wipes on mats and feet before and after each session.

Natural Motions of the Feet

Toes are designed to have as much dexterity as fingers. Each toe joint can flex and extend, abduct and adduct. These seem like basic motions, but if you try lifting one toe without the others, you will likely find it extremely difficult. Start a foot-strengthening program that assesses motor skills, and continue until movements are improved and fluid.

Ex Rx: Sample Exercises

• Toe Lift. Check if the hallux (great toe) can be lifted on its own. Progress to lifting each toe one at a time till they are all in the air. Then, place them down in order, fifth metatarsal to hallux. The narrow toe space in footwear creates weak toe abductors and tight adductors, preventing the natural spread of toes.
• Toe Abduction. Standing barefoot, back hips up until weight is stacked over heels and toes are liftable. Work to spread toes away from each other, eliminating any toe joint extension. Flip-flops, another common footwear choice, have been shown to increase gripping action, leading to buckling (hammer toes) of the foot phalanges. Chronic tension in the flexed position can reduce the foot’s surface area, eventually leading to changes in balance.
• Stretching the Toe Flexors. Standing, reach one leg behind you, placing the top of the foot on the ground. Slowly allow the ankle to plantar-flex. Toe cramping is normal—take a break when necessary and work up to holding 1 minute on each side.

General Guidelines for Footwear Transition

• When switching to barefoot or minimalist footwear, give underutilized muscle time to develop. Begin foot exercises before switching, and continue the foot exercises while doing your whole-body training in less-supportive shoes.
• Master shoeless walking before you try shoeless running. Running creates much greater forces in the joints of the foot, so walking is the more natural precursor to developing the appropriate strength for running.
• If running, start with short distances—on dirt or grass—before logging longer runs.
• Seek out expert guidance on running form. Regular running shoes offer excessive cushioning to protect against high joint forces. The better you align your feet while exercising, the less you will overload them.

Be Healthy, Train Smart, Have Fun

Coach Jeff

Many things happen when you find yourself on this “other” path.  There can be negative self-talk, weight gain, depression, frustration, lack of motivation, stress eating.  This is where the tough part comes in.  How do you get yourself back on the right path?

We all know that it is easy to continue to training and eat healthy when we are being successful with it, but when we are beating ourselves down for not doing what we know we should do sometimes we stay on that path.  We think change is too hard to do.

The first thing to do is remember to put one foot in front of the other.  Sometimes we try to walk faster than we can run.  That will only lead to more failure.  We just need to get out the door or get into the gym.  How many of you have walked into a gym and ended up not working out?  I have not.  If I go into the gym, I always do something no matter how long or short it is.  If I go out for a run, I always have to get back home whether I run or walk.

Set realistic goals that you can achieve.  If you have taken some time off from training then you can do a run/walk plan.  When you are doing a strength program, do what you can do.  Realize that you will be sore, but that soreness will quickly go away as you continue to work on your health.  Be happy with your success.  Look in the mirror after you workout and tell yourself that you did a good job.  It doesn’t matter if you just went one mile or ten.  Something is better than nothing.

If your diet has gotten off track then it may just be a matter of getting rid of the unhealthy foods in your home.  If you do not have cheat foods in your home then you will be less likely to eat them.  If you struggle with throwing out unhealthy food then decide if you want it to be stored in your body for you to lug around or if you would rather throw it away or give it away.  Imagine strapping that food to your body and lugging it around.  It would not be very comfortable.

For most of us it is colder outside, there is less light, and sometimes there are icy conditions.  It takes planning and focusing to make sure we are getting our physical activity in.  The holidays are around which means there are lots of enticing foods.  It all boils down to choices that you want to make.  It also comes down to your health.

I wanted to write this post because even as a personal trainer and a coach that knows the right and healthy way to do things, I have found myself on that wrong path.  I have found myself skipping workouts here and there.  Oh, there is always a valid excuse….yea right!!  I’ve found myself snacking hear and there on unhealthy foods, and I know that leads me to negative self talk.  The negative self talk leads to more bad behavior.

My goal is to get back on track, and what a perfect time to do it.  I will set eating goals, workout goals, and positive self talk goals.  If I slip then I will get right back on.  One slip does not have to lead to many slips.  I do not want to make a habit out of slipping.  I want to make a habit out of a healthy life.

If you have found yourself on a path you do not want to be on then join me in getting on a healthy, happy path.  Take the path that feels good all around; a path that we are being good to our bodies and ourselves.  Encourage others around you to get on the healthy path, so they may feel better and be happier.

As always, Be Healthy, Train Smart, Have Fun

Coach Diane

For example; We once had a client we had been training for about a year. One of the things we have all my clients do is log their morning resting heart rate each day. It gives us a solid reference point on how they are responding to their training. With this particular client, we noticed that his resting heart rate (RHR) was a little higher than normal, and steadily creeping up. This particular client lived in a warm and humid part of the country about 1200 miles from our home in Estes Park, Colorado. Our first questions to him were very basic; was there any significant rise in the temperatures or humidity in the last ten days, was he under any unusual stress at work or home, and was he putting in any extra workouts he wasn’t logging. After assuring us everything was normal, we immediately told him to rest for a few days, but still monitor and log his RHR each morning. We continued to notice the slight increase in his RHR over the next few days and suggested he see his doctor right away. After a few tests, his doctor informed him he had a minor thyroid disorder, prescribed a medication that immediately began to counteract the condition, and he resumed his normal training patterns.

This example makes it very easy to see what an invaluable tool a heart monitor can be. In this case, early detection may have prevented a more serious deterioration in his health over a period of time. Walkers, runners or any endurance athlete at any level, from beginner to elite will benefit from the use of a heart rate monitor and understanding their individual heart rate parameters. Training with a heart rate monitor is like having a coach or training partner along for every workout. It will provide you with your intensity levels, letting you know when to go harder or when to back off and rest depending on that days scheduled workout.

In 1995, research conducted by Dr. James Rippe, Tufts University School of Medicine, published in Medicine, Exercise, Nutrition and Health, suggested that simply watching your heart rate for about 10 minutes can be like “meditation without meditation.”  To prove his theory, researchers gathered 55 women with high anxiety levels. For 10 minutes each day, 22 of the women strapped normal exercise heart rate monitors around their chests, and watched their own heart rates on the wristwatch monitor. The 22 women had reductions in their daily anxiety as well as long term, positive changes to their overall anxiety. After 12 weeks, these 22 women reported to have significantly reduced their anxiety, depression, anger and fatigue. The 34 women who spent their 10 minutes reading magazines showed some changes in short term anxiety levels, but no significant changes in their overall anxiety.

Our team varies in height, weight, sex and age. Some are training for very lofty goals, qualifying for the Boston Marathon or the Hawaiian Ironman, while others (my favorites) are just beginning new fitness routines aimed at running their first 5K, 10K or just wanting to better their overall health and fitness. What each have in common is their heart rate monitor. They use it for every workout, walking, running, biking, even swimming and strength training. From beginner to elite they will all attest to improved performance, less injuries and faster recoveries since changing to a heart rate based training system.

Without a strong and healthy heart, it is impossible to achieve any fitness goal and heart disease is the number one cause of death in the United States today.  The great news is having a healthy heart is not as difficult as it may sound. Your heart is a muscle and just like any muscle, it will get stronger and more efficient with regular exercise and a healthy diet. Elevating your heart rate levels on a regular basis is just like doing 100 crunches everyday, the difference being instead of your abs getting stronger; it is your heart that is getting stronger. This will allow it to take on harder task and more stress, greatly reducing your chances of heart disease and heart attack.

The three most important elements in heart rate training are workout frequency, workout duration, and workout intensity. Although the first two are easy to adjust and monitor on your own, the third, workout intensity is tricky. Your heart rate monitor can give you accurate information and eliminate the guesswork. Using your heart rate monitor will make your workouts more effective, safer and greatly improve your results.

Be Healthy, Train Smart, Have Fun

Coach Jeff and Diane

prsfit@gmail.com

The 1bandid has been great. Fit solid on the Garmin, didn’t even know it was there. Never falls off when I take it off. Great product.  John H.  Indiana www.1bandid.com

Customer service at The Natural Running Store was beyond anything I’ve ever experienced at any retail store. Rob B. www.naturalrunningstore.com

Altra Instinct: Most comfortable shoe I’ve ever worn. I’ve always complained about shoes not being comfortable in the toe box. Not a problem. Heel is snug. Shoe is lightweight too. I want a second pair for daily wear. Rob B. www.altrarunning.com

I love my 1BandID! I used to wear another similar product, but prefer the 1BandID. It’s always on my watch and I don’t even know it’s there…until I want to read the inspiration quote on it. Brian T Colorado

Like my Zensah full tights for winter. Keep my legs warm but not too hot. I actually like them better than my CW-X tights. Mike F. Ky. www.zensah.com

I did a 10 mile run in my Altra Instincts. I have to say, they were a comfy ride. For a natural running shoe, the have a nice amount of cushioning. I thought I’d feel some discomfort in my calves and Achilles but I didn’t. I’m really going to like the shoes. I bought them from NRS. Patton Gleason is a pleasure to work with with. How many places send a handwritten thank you note with your order? Patton does! Ari. G

These are all great ideas for gifts. Check them all out. And don’t forget our great holiday training package.

Be Healthy, Train Smart, Have Fun

Coach Jeff and Diane

Healing through nature 

Only minutes before his accident on a Sunday afternoon in 2006, Michael Sandler had been listening to an audiobook by Dr. Wayne Dyer.  He was still processing Dr. Dyers message that everything happens for a reason when he rounded a corner on his inline skates and saw the saw the toddler step onto the bike path.  Moments later he found himself lying in a heap, looking from the toddler to the dad, knowing that the fall had done real, maybe permanent damage, but happy that he had avoided the father and son, happy that they were safe.

Sandler had been skating that day with a purpose.  After having completed a 40 day, 5000 mile solo bike ride across theUnited Statesto raise funds for people with learning disabilities, he had been approached by RollerBlade to attempt to break the world record for rollerblading 4000 miles across theUnited States.  Unfortunately the accident would prevent Sandler from making that crossing.

In the crash, he had broken his arm and shattered his femur and his hip.  But Sandler is an inherently positive person.  Dyers message rung true for him.  Everything does happen for a reason.  With this realization, suddenly Sandler looked back over his life remembering a similar accident in 1993 when he crashed his bike in racing in Europe, and realized that the reason for that first accident was to teach him to heal.

When the doctor told him he wasn’t sure the leg could be repaired Sandler reassured him, “Don’t worry, everything in life happens for a reason.  It’ll go back together better than you ever expected it would.”

Embracing Nature’s Energy 

Sandler was right.  When he awoke after the surgery the doctor was beaming, “Michael, you’re never going to believe this, but it went back together better than I ever expected it would.”

But Sandler did believe it.  He believed because his whole life he had defied odds.  Even as a child when he spent two years on crutches and was told his limitations, he believed he could do more.

This positive attitude would come in handy in the days, weeks and months to come.  Eventually Sandler would end up with a titanium femur and hip and ten knee operations.  He has a one inch leg-length discrepancy, almost not shock absorption in his left knee due to the fact that he has no medial or lateral meniscus and he has no ACL.

Because of the extent of the damage, Sandler was transferred to a rehabilitation hospital four days after his first surgery. “This was not a place I wanted to be,” Sandler said, “You could hear people moaning down the hall.  There were bars on the window because it had originally been a sanitarium.  I knew I had to get out of there.”

But he was told, on that Thursday afternoon when he arrived at the rehabilitation hospital, that the doctors and therapists expected he would be there for at least two months. Lying in his bed that afternoon, he went back to something he had learned as a professional athlete. He assessed his situation and thought through exactly what it would take to be released from the hospital.  He knew he would have to be able to get in and out of bed by himself, dress himself and go to the bathroom by himself.  He also thought he might be expected to walk up and down the hallway by himself. Then he assessed himself. “What can I do by myself right now,” Sandler asked, “I can lift my head off the pillow.”  But instead of being discouraged, Sandler thought, “Well good, that’s a start.”

For the rest of the day and late into the night, Sandler worked with total focus, using visualization techniques he had used in cycling, firing muscles one at a time, calling a friend in to spot him while he practiced getting in and out of bed over and over again and fashioning an armrest onto the walker that sat beside his bed in order to support his broken arm while he practiced and practiced and practiced, eventually collapsing into back into bed and crying himself to sleep.

The next morning, when his nurse walked in and asked him how he was, she was shocked by his answer. “I’m great,” Sander beamed, “I’m going home today.” With a little persuasion, Sandler talked the nurse into getting the head of physical therapy to come test him for release.   Doubtfully, the physical therapist put Sandler through the tests.  Each time he was asked to do something he did it.  He got out of bed, went to the bathroom, dressed himself and walked up and down the hall. He did have one surprise in the test though.  Because he was asking to be released and allowed to return to his home which had stairs he was made to climb up and down half a flight of stairs. He did all of it.  He completed the evaluation and was released from the hospital. Sandler understood that didn’t mean he was better.  He knew he had a long way to go.  But he also knew that he couldn’t heal in that hospital.  He needed to be able to get outside, to breathe in the fresh air and let nature help him in his healing process.

For months he slept in a hospital bed that was placed in his living room.  He used crutches to get around, even running a couple of races with the crutches to prove to himself that he was on the road to recovery. During his recovery Sandler used visualization techniques and meditative exercises and most importantly, he used nature.  Even as the healing began, Sandler began to see the path his life would take.  In his visualization, he saw himself move from walking on crutches, to walking without crutches, to running, to running fast.  Strangely, he saw something else too.  He saw himself running without shoes and though it took him a while to realize it, it was the bare feet that would lead him to where he is today.

As he proceeded through recovery and began to run again, he began to run without shoes.  But as a coach and professional athlete Sandler was not satisfied with just doing it.  He wanted to know the why’s and how’s of barefoot running. He wanted to be able to share it with others confidently.

With the encouragement and help of his partner Jessica Lee, Sandler began to put all of the lessons he was learning together into what would eventually become Barefoot Running. Today, Sandler travels around the country speaking about his experiences, both the barefoot running and the accident that lead to his discovery.  He hopes through his experience others will reconnect with the earth and run the way they were born to run.

Michael Sandler is an athlete and co-author of Barefoot Running. His next book Barefoot Walking is scheduled to be released in 2012 Learn more about Sandler and barefoot running at Run Bare.

Make sure to sign up today for more great articles http://beyondlimitsmagazine.com.

Be Healthy, Train Smart, Have Fun

The Coaches www.prsfit.com

Running, for me, has been an evolution. As I have grown and changed, my running has adapted, evolving with each phase of my life.

TrailMomma Puddle Jumping 

I started running seventeen years ago because, frankly, I had gotten fat. Looking back, it is embarrassing to think about that time of my life. Though I started gaining weight in college, I gained the majority of it the year after graduation. It was a combination of being lazy, working in a job I didn’t like and spending a good portion of each day eating.

The week after I was married, I went to the doctor, stepped on the scale and got the surprise of my life. I was officially fat. Until that moment, I had been in denial – simply ignoring my ever expanding waist. That evening, I decided I couldn’t ignore it anymore. I decided to start running. Because I was so young, the weight came off as quickly as it had gone on. Within a couple of months, I was thin and well on my way to being fit.

After losing the weight, I continued to run. As a new runner I had started to read everything I could get my hands on about the sport. I came to realize that the health benefits alone were enough of a reason to continue running. So the evolution continued and I ran, as they say, away from the reaper. I ran away from heart disease, breast cancer, diabetes and so many other diseases caused by obesity.

As life continued both on the roads with my running and in our lives at home, the babies started coming, the work started piling up and the stress of real life started seeping into our lives. My running once again evolved. I started running after work before heading home to my children as a way to leave the stress behind me. I found myself using my daily run as a sort of therapy. I started thinking of it as something that benefited not just me but everyone around me. After all, I am a lot easier to get along with after I run.

Though I continue to run for fitness and mental health, my purpose for running has continued to develop. Fifteen years ago I joined a local running club and starting running their race series. I started running for competition – sometimes to compete with others but most often to compete with myself. Since that time, I have run trail runs and road races. I have run everything from 5ks to 50 milers. I have competed in marathons all over the United States and have even traveled out of the country for races. I love to have a goal – to know there is a race coming up and to aim for my best time in that race.

Until recently the competitive phase of my running was my favorite. But after turning forty last year, I have decided I quite enjoy the fact that running makes me feel young. It allows me to do things other forty year olds might not get the chance to do. I hope that it helps me to look a little younger than the next forty year old but beyond that I have come to realize that running lets me have the kind of fun most people my age have simply outgrown.

I go to our local park and run through the woods. If the path is muddy I don’t avoid it, I trudge right in and come out the other end covered in mud. On a rainy morning, a non-runner looks out the window and does one of two things, grumbles about the bad weather or thanks God for the water for their lawn. I look at the rain and rush as quickly as possible for my shoes. A chance to run in the rain, to splash through the puddles, to get soaked from head to toe is something that is just too good to resist. These mornings are just one more bit of proof that running is fun.

Life goes on and things change in our lives over the years, but even with the evolution my running has taken, the benefits have stayed constant. The pure joy it offers is always there. The health and fitness I have gained are still there. The feel of my legs floating over the surfaces, be it asphalt or packed trails, is still as great today as it was seventeen years ago. My running has evolved, but in so many ways it is the one constant I know I can always count on.

You can read more of Ann’s great blogs at  http://www.annsrunningcommentary.com/

Be Healthy. Train Smart, Have Fun

The Coaches

The 100 Up Challenge

As we age, range of motion in the foot is lost specifically in dorsiflexion. There was a time when we all walked tall and confident only to find ourselves years later shuffling along to get through the work week. We no longer rely on the foot and ankle for movement, but rather concentrate on the knee and hip to propel the body forward.

Elasticity – the ability for the muscle to lengthen and rebound back to its natural state.

As the body’s muscular structure or elasticity breaks down, so do biomechanics. Muscles are better off resembling a pliable bungee cord rather than a rigid rope.

Anatomy of the Bottom of the Foot

Aches and pains in the heel, or in the bottom of the foot, can be very challenging. It can stop the best of us from walking, running, or playing sports. Some doctors occasionally suggest putting a cast around the foot to overcome painful limitations.

The muscles in the foot are designed to move the toes. These muscles give the foot a range of motion actually house themselves above the ankle and below the knee. These muscles in the lower leg connect in the bottom of the foot, thereby controlling the foot- like a puppet.

When foot dysfunction and aches and pains in the bottom of the foot is discussed most people immediately think of Plantar Fasciitis. Plantar Fasciitis and general aches and pains of the foot can generally be the result of loss of foot functionality.

To define Plantar Fasciitis:

Plantar – pertaining to the bottom of the foot, (wikionary.org)

Fasciitis – inflammation of the fascia

Fascia – adj. fascial (from latin: a band) – is the soft tissue component of the connective tissue system that permeates the human body. It interpenetrates and surrounds muscles, bones, organs, nerves, blood vessels and other structures. (wikipedia.org)

If you put these two words together you may have plantar fasciitis anywhere in the bottom of the foot where you feel aches and pains.

Myofascial Release Massage – Myofascial release refers to the manual massage technique for stretching the fascia and releasing bonds between fascia, integument, and muscles with the goal of eliminating pain, increasing range of motion and equilibrioception. Myofascial release usually involves applying shear compression or tension in various directions, or by skin rolling. (wikipedia.org)

The question is where does this Myofascial Release massage need to occur? Example: you have a muscle called the posterior tibialis that bases itself between the tibia and fibia, and starts just below the knee and just above the ankle.

The posterior tibialis bases itself in the bottom of the foot, specifically in the arch. As you can see in the picture above, the muscle in the center back area of the lower leg connects directly in the arch of the foot. By massaging this area you can strengthen the muscles to allow the tendons to do their job efficiently while restoring foot functionality and minimizing aches and pains.

There are really three main muscles that contribute to loss of foot functionality and aches and pains within the bottom of the foot; the Soleus, Posterior Tibialis, and Gastrocnemius.

There are other muscles within the lower leg that connect in the bottom of the foot but targeting these 3 muscles will give you the greatest rate of return. What areas can you massage, strengthen and tone to get the maximum amount of flexibility and range of motion? To help answer this, grab the back of your leg and squeeze firmly.

After you have a good grip on the muscle group, rotate your foot in a circle. You may find that it is difficult to rotate due to the calf complex being over worked and tight, therefore pulling on the insertion points that connect in the bottom of the foot. (Please notice how the thumb is placed on inside of the soleus muscle, not on the bone, and the forefingers are on the outside of the soleus).

Now, apply pressure with the opposite hand where you would normally feel discomfort on the bottom of the foot. By doing this simple test you may feel a change in sensation on the bottom of the foot. This is a great experiment to see if the muscles within the calf region are in fact tight and pulling from their insertion points.

So what’s the point?

All the muscles in the calf region connect in the bottom of the foot. Once they get over worked and bound up, they will pull from the muscle’s insertion and origin. This not only causes loss of flexibility in the foot and ankle, but also creates aches and pains within the bottom of the foot.

Take a look at the image below. See how the tendons support the ankle then attach into the bottom of the foot. All of these tendons are parented by the muscles they are associated with. The muscles are much larger than the tendons, so you can imagine the damage a muscle can do to a tendon if it is not taken care of.

In order to free your foot to function properly and to eliminate discomfort associated with the muscles pulling from the insertion points in the bottom of the foot, you must go after the muscles that control the foot. Without optimal flexibility in the foot and ankle, you need to strengthen, tone, and massage the muscles that control the foot and ankle.

Due to dehydration, repetitive motion, and poor biomechanics while moving, sitting or even sleeping, muscles can stick, or adhere together. Once again, the posterior tibialis muscle is located in the back of the leg layered beneath the soleus and gastroc (calf).

If all of the muscles within this region stick together, the insertion points in the bottom of the foot do not have a chance to function properly.

The Bottom Line

You must target the muscles that control the foot to regain range of motion in the foot. By creating elasticity with massage or myofascial release in the muscles that connect in the arch of the foot, you are going to allow the muscles to rebound to their natural state while reducing the amount of tension in the arch of the foot.

Over the last couple of years there has been a been a movement in the running community to minimalism, starting at the grassroots level with shoes from Vibram, Merrill and Newton just to mention a few. More recently the larger shoe manufacturers have developed their own lines of minimalist shoes. New Balance , Saucony and Brooks have jumped into the movement lending more credibility to the belief that, less is better and form really is a key ingredient to better running, and minimalism is not a fad.

I for one have been running in minimalist shoes (Newtons) for 3 years. For the record I consider minimalist to start at the 4mm heel to toe drop or less. A few months back the folks at The Natural Running Store recommended the Altra Zero Drop Instinct to me. www.naturalrunning.com (as the name implies a zero drop shoe)

In their words Altra has incorporated the shape of the foot into all of their shoes. The Altra’s are gender specific with narrower heels and a wider toe box. The fit allows for your foot to be natural. The shaping of the shoe more like your foot helps alleviate forefoot pain, bunions, neuromas and other pathologies.

In Altra’s foot shaped shoe your toes are able to spread naturally and relax in the shoe. Very similar to being barefoot. Your foot therefore maintains it’s proper anatomical position which allows for maximum shock absorption.

Footwear that is actually shaped like your foot allows your toes the freedom they deserve. Less pain, more comfort, and better control.

After my first few runs in the Altra Instinct I was convinced. I love the ride. The comfort and natural stability of the shoe is amazing. I have partially torn posterior tibial tendons. Which obviously have caused a good deal of pain when running. That pain has virtually disappeared since running in the Altra’s. I’m not saying the shoe is a cure for what ails you, but in my case it has allowed me to get back on the road and train regularly again.

The Altra proved itself to me on such a high level that we began to recommend it to our teammates. Every teammate that tried had nothing but rave reviews. This included runners and triathletes from novice to sub 6 minute milers. Altra Zero Drop has really found the right ingredients to make the transition into minimalist shoes easy. It gives you the feel of being barefoot with the protection your feet need from hard man made surfaces. It simply allows your foot to be in the natural position, closer to the ground, giving you better balance and a more even impact distribution and absorption.

Our recommendation on the Altra Zero Drop is a must try! check out their website for more information www.AltraZeroDropcom. then when your ready to order go to the best in the business Patton Gleason at www.naturalruninngstore.com. As always;

Be Healthy, Train Smart, Have Fun

Coach Jeff and Diane

Or you could be like a freshman in college and try something new.

Check out three unconventional methods to add a little something to your running.  Better balance, posture and natural stability aren’t that hard to find if you know where to look.

1)  You Gotta Rock The Rope

“Cinderella dressed in yellow, made a mistake….”

If it has been a long while since you have rocked the jump rope…what are you waiting for.  I could make a strong case that jumping rope might be the best activity to develop the systems used to become a much more efficient running.  When you jump rope you HAVE to do a few things that will translate big time into running efficiency

• • • Dominate good posture:  It is almost impossible to jump rope with bad posture.  When you do you get a flying rope in the back of your neck.  Now that will teach you to be efficient!
    • Land in the optimal spot:  You’d never land on your heels and you won’t last long if you land only on your toes.  A good jumper lands softly on the middle part of the foot.
    • Elastic fantastic:  To jump for a long period of time, you engage more of your ligaments and tendons vs. using only muscles.  When loaded appropriately your body is able to store, then release energy.

“Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.”-Kettering

We spend a ton of time sitting.  Between work, driving, going out to eat, watching TV and ordering shoes on your computer  you spend a ton of time sitting down.

If you are working hard on your mobility, alignment and doing all the extra things in your workouts to make your body more efficient, sitting down for 80% of your waking day will make it nearly impossible to progress.

Standing actively engages your muscles, stimulate balance and makes you look taller than if you were sitting:)  There are quite a few studies on the health benefits of standing, and the health implications associated with loving your chair.  Standing always wins.

The following moments are great chances to stand up;

The human foot is a masterpiece of engineering and a work of art.”-DaVinci

Spend more time barefoot, as much as your body can safely handle.  When we spend time in our default state (barefoot) we make the systems that support that state stronger.

Your feet are like any other muscle in your body.  If you don’t use them, they get lazy.

If you are a naked foot newbie, start by just kicking your shoes off for extended periods of time around the house.  You can progress to a light walk around the block.  Listen to your body and you’ll be just fine.

As a population we have been convinced we are fragile beings and that only with the protection of the almighty athletic shoe can we do anything worth while.  This couldn’t be farther from the truth.  You are perfectly engineered, you just have to develop those systems.

If you are looking to implement barefoot training as a tool for other athletic endeavors, here are a few ways to introduce it.

• Light running:  Find a football, soccer field or the holy grail of barefootedness…the almighty golf course.  Start with five minutes of low intensity running.  Don’t worry about distance or pace, just run very controlled and tuned in to all the messages your feet are sending to the rest of your body.  Progress from here with caution and confidence.  A good measure is to start with this twice a week and add time and frequency ONLY as the body is adapting.
• Form drills:  To add another element to your running drills, try them barefoot.  Find a flat, grassy surface and introduce a few of your favorite drills after your run.  Start with low duration and intensity.  How well your body can handle barefoot drills after a run and tell you a ton about how resilient your body is.
• Strength training:  Another easy way to introduce your naked feet to the rest of your athletic body is to engage in “body weight” strength exercises.  Start with a few squats and lunges.  Developing a “naturally” strong and technically sound foundation for strength training, will pay you dividends as you add weight and intensity.

There you have it, three easy and free tricks to become a more efficient runner without pounding out the miles.

If you have an uncommon strategy of your own, be sure to drop us a line in the comments section.

Cheers,

Patton

www.naturalrunningstore.com

• A sub 3 hour marathon goal, training at 90 miles per week.
• A marathoner training at 40 miles per week and
• A triathlete training between 10-15 hours weekly in preparation for an ironman.

The results were the same from all three athletes. After just one week they all noticed significant increases to time of fatigue in their workouts and faster recovery. After two weeks they were giving the product rave reviews and as their coach I could see a marked improvement in their workouts. One team mate even raved. I will continue using these shakes forever.

Coach Diane and I have now also field tested GenUCan and have become big believers in the product. After two weeks of using the product we both are seeing higher energy levels, better training results and faster recovery.

We put Generation UCan high on our list of products that you can use to enhance your overall training and racing performance. Make it a point to see for yourself. Go to their web site www.generationucan.com to learn more.

As always

Be Healthy, Train Smart, Have Fun

Coach Jeff and Diane

Running can have a high rate of over-use injuries: Shin splints, plantar facitis, palellofemoral pain,  commonly referred to as runner’s knee, and Achilles tendonitis. All of these injuries can be avoided by taking the five components of fitness and incorporating them into training plans.

There was a time when “strength training” was looked on as almost taboo for the runner. Some runners today still avoid the weight room as much as possible for fear of weight gain through additional muscle mass. Do not make this mistake!

I incorporate a muscular strength, muscular endurance, and core strength plan in every training program I design for every person I train. I am convinced beyond a shadow of doubt, through personal experience and by monitoring the results of my clients, that runners who adhere to the simple strength programs I have designed, (and are contained in my book) suffer 95% fewer injuries. In fact, a recent study of runners that introduced a weight program to their training reported not only a reduction of injury but also an increased time to muscle exhaustion on their runs. The people in this study ran farther at a measured intensity level following a strength program for just a few weeks.

Your slow twitch muscles, or your endurance muscles, gain strength from weightlifting allowing them to carry more of the workload than your fast twitch muscles. Since your fast twitch muscles burn more glycogen and produce more lactic acid, your endurance benefits from the increased strength of your slow twitch muscles. The most recent studies show that runners who added a strength program to their training regimen show endurance improvements ranging from 10-35%

In short, adding a weight training and core strength program to your training and race preparation will increase your endurance, greatly reduce your risk of overuse injuries, give you overall body fitness and add a nice variation to your weekly training routine.

“Unleash Your Potential”

Be Healthy, Train Smart, Have Fun

Coach Jeff

Make your goals possibilities not expectations. Many times, we are disappointed when we do not achieve our expectations. However, possibilities are always there to work toward regardless of the results. Write down your goals! Post those on your refrigerator, your computer at work, share them with a friend a family member or business associate. Being aware of your goals will keep you committed to the process of reaching them. Once you start to see the successes, they will keep you motivated and moving forward. More importantly be consistent, let your training become a part of your daily routine.

Consistency is by far the best and safest way to attain the results you are looking for. Consistency does not mean over training, but it does mean establishing a pattern of training that allows you to achieve the most improvement with the least amount of focused effort. Most coaches today, myself included, support the training philosophy that small fitness gains over long periods of time are far better than large gains over short periods. It is your consistency that allows you to practice moderation in training, and coupled with periodic rest days that will contribute to long-term gains and lack of injury.

Are your support systems in place? My guess is, if you are reading this post you are not training to make the next Olympic team or earning your income from endorsements. Like most people, you have a family, a job, and the daily responsibilities that life brings. Take the time to talk to your family, friends and business associates about your goals. Let them become a part of your efforts to make positive physical changes in your life that will carry over into a more positive and productive personal life. If you are training for a marathon, it will require weekend long runs. Have the family meet you at the end of your run for a nice cool down hike or walk. If you train in an area where it is safe for your kids to ride bikes, take them along on your runs. Whatever it is make it a team effort. The rewards are worth it.

Keeping your goals realistic is important. You want your goals to be challenging, but if they are too high, they may only lead to failure and disappointment that may discourage you from continuing. Make sure your goals are specific. By setting short-term goals that keep you focused and motivated, you will not loose sight of your ultimate goal. Being able to measure your goals allows you to monitor your progress. It is imperative to log your training. Keeping a log provides an invaluable resource in pinpointing which workouts are working best for you. It has been my experience that runners who keep a log are far more focused and achieve much higher levels of success than those who do not.

Make sure your log contains the following details:

1. Workout specifics (type, distance, intensity)
2. Pace
3. Time of day
4. Weather conditions
5. Nutritional information (before, during and after workouts)
6. Heart rates (morning resting and heart rates during your run)
7. Sleep patterns
8. Daily stress levels
9. Workout summary of how you feel

I cannot begin to tell you how important it is to have fun and find some kind of entertainment value in your training. Always look for new ways to make your training fun and interesting. Vary your workouts never do the same training week back to back. A fresh approach means a fresh attitude, and this can carry over into every aspect of your life.

“Unleash Your Potential
Be Healthy, Train Smart, Have Fun
Coach Jeff

I am a treadmill lover.  Yes, you read that right.  Seventy-nine of the above mentioned eighty-eight miles, were on a treadmill.  Coach Jeff is currently trying to get me to see the beauty in being chased by coyotes and taking in the “fresh” Phoenix air.   Maybe when the temperature gets under 90 degrees, I’ll take a few more miles outside.

When I get discouraged I remind myself that training is hard.  Freaking hard.  It’s hard physically and emotionally.  We, as athletes, put so much time into our training then the very next minute need to shift gears into our life role–be that parent, employee, wife/husband or little league coach . I run my own business from home which has its positive and negative moments.  I am a proud mom of one, so far, but I understand the demands of everyday life mixed with training.  I am lucky enough to have a husband that [mostly] “gets” me.  Sure, there are times when he knows just the wrong thing to say, “Just run faster Em!” [Dang, why hadn’t I thought of that?] Then there are times like last week, when I called him in tears after a not-so-awesome run.  He didn’t say much just  “Get showered, eat something and “suck it up buttercup”.  It wasn’t profound, but it was evident he was listening to me, because after we hung up I sat down to my computer to find an email from him saying exactly this.  Not a word more:

​I was pushed by myself because I have my own rule, and that is that every day I ​run faster, and try harder.  Wilson Kipketer

My past training has been easier.  It got me to a marathon time, I was really happy with.  But, today, I’m setting my sights a lot higher. My “own rule” is that I try harder and I know I am capable of reaching my new goal.

There will be bad runs.  There will be aches.  There will be coyotes.

I. Want. This.

I’ve. Freaking. Got. This.

Contributed by PRS FIT Team Mate Emily Toia

You can follow Emily on twitter @runemz

The weekend got off to a big bang on Saturday with Trevor Miller and Rob Benefiel taking first and second overall at a local charity race in Indiana. With Trevor taking first and Rob close on his heels for second. They also raised a ton of dough for the charity. Great Race guys and as always thanks for your amazing charity contributions. It is what makes you even greater.

Next in Kansas City Ryan Knapp took on a hilly Kansas City marathon course but managed to gut out a new PR. Just a smidge off his race goal time, he still kicked it home with great results. Also on Saturday out in California Alex Mares ran a 50 mile ultra and smoked the course while establishing a new PR. Great job Alex. Your hard work and dedication payed off!

We had Lots of 1/2 Marathoners running this weekend! Brian Ralston in Virginia, Edna Cross in San Francisco, Alett Mekler in Toronto, Danielle Carlson in Seattle all had super races in in varying conditions but kicked butt and did their coaches proud. Congrats everyone.

In Atlanta Richard Greenwell ran a trail half marathon and smoked his PR by more than 6 minutes. Fantastic effort Richard and congrats on the new PR. Team mate Ellis Canady had a very unusal race, 4.5 miles with 1034 stairs. However he crushed it. Great job Ellis.

Lastly at the Toronto Marathon Team Mate Carol Levesque braved a very winded day and set a new PR by 50 minutes. That’s right 50 minutes. FANTASTIC race Carol. A huge congrats to you on your focused training and racing effort.

As always we are proud to be the coaches of this amazing Team of runners and triathletes. Every week they take on new challenges and rise to the occasion! Again congratulations to all of you on this week’s great racing results.

Be Healthy, Train Smart, Have Fun

The Coaching Staff

So without further ado. This weekend was a big racing weekend for Team PRS FIT members. We had 7 Team Mates run the Chicago Marathon with amazing results. Jacqueline Matthews established a 15 minute PR turning in a time of 3:40, Angie Greenwell ran 3:49 for a 3 minute PR, Tom Mura did a run walk marathon and produced a fantastic new PR by 7 minutes going 3:39.  Jon Jay also ran Chicago and turned in a 3:57 at his first time marathon! Emily Munoz was another team mate that ran Chicago and had a fantastic finish! Plus Ray King finished his first Marathon. Congrats to everyone!

Lastly at the Chicago Marathon is a Special Mention to team mate Dave Pittman! Dave ran Chicago just a week after turning in a 3:30 at Twin Cities. Dave ran Chicago for a charity he supports, DetermiNation. Dave raised over $6000 for the fight against cancer. You can read his amazing race report at www.turtlesagainstcancer.com. Dave was also presented with the Kristi McQueen Heart of a Champion Award for his support and efforts. Congrats Dave we are very proud to have you on our Team.

At the Portland Marathon Team PRS FIT had 3 finishers! Whitney Hunter in his first marathon turn in a 3:18 for a BQ. Great Job Whitney! Rebecca Adamson smoked the course in 3:26 for a 2 minute PR!  Lise Daigle also ran a great race and finished strong!

At the Steam Town Marathon in Scranton Pa. Kristin Chalfant ran a 3:58 for a 13 minute PR. Way to Kick butt Kristin coming back from a pretty serious hip injury.

The team half marathoners this weekend also turned in some great efforts. Megan Nelson ran just shy of a PR in Fargo going 1:59! Here in Denver at the RNR half Brian Taylor ran his first in 1:43 and Coach Glenn turned in a great effort running 2:15 while pacing and supporting TNT runners.

In Canada Team mate Roxanne Camirand ran a 5K. Roxanne ran her first sub 30 minute 5K in 29:42. She PR’d by over 1 minute. We are so proud of the hard work that Roxanne put in to achieve this great accomplishment. We know that this is going to be the launching pad for many more great performances for Roaxanne.

To all of our team mates that raced this weekend congratulations. The entire coaching staff is very proud of you. You all dug deep and “Unleashed Your Potential”.

Be Healthy, Train Smart, Have Fun!

The Coaches

www.prsfit.com

prsfit@gmail.com

My clients work hard, put in long training hours, and know what it takes to perform optimally. They ask their bodies daily to give it their best, to push forward. They ask it to slow down for endurance, to speed up for tempo and to go long, hard distances. A lot is being asked of our bodies both mentally and physically while training, and most do it out there alone. It may be on a lonely country road, a road that they have put hundreds and hundreds of miles on already. They know the routine, they know the scenery, they are out there for one purpose and that is to train their body and their mind, to accomplish their goals, and to build dreams and even the most stalwart can lose a bit of mental focus.

So, I am asking my clients this week to write down what motivates them. They need a hard copy. Write it down and keep it on display somewhere so, on those days that negativity slips in, the pool seems to cold, the trainer to boring and the dreadmill to monotonous, they have a reminder. It is something that triggers the GO button. A reminder of why they do what they do and how that feels.

Here is what I am asking my clients this week, and as a coach it will help me as well.

List three things that motivate you in your training

1.

2.

3.

List Three Race feelings that you have been through

1.

2.

3.

List 3 task goals that you would like to accomplish during “off” season i.e. I want to site every 5 strokes, I want to lower my resting HR rate.

1.

2.

3.

Name 3 visualizations that you can use in a race.  I.e. Be a Locomotive

1.

2.

3.

Write Down 3 Mantras.  I.e.  I am Strong

1.

2.

3.

3 Anchors that motivate you: This could be a song lyric, color. Something that changes negative space to positive.

1.

2.

3.

These will change as training changes. It’s all for growth. As you change, re-write them, keep them current and USE THEM.

Written by Coach Kristine Miller

kgirltris@gmail.com

“Freedom. Fun. Speed.”

So read a sign that I passed today on my five-mile run. The sign was in the AT&T Wireless store, and it was touting their latest … I don’t know … 87G, I’m-so-smart-you’ll-never-be-able-to-match-wits-with-me smartphone. But it struck me that “Freedom. Fun. Speed.” pretty much summed up how I was feeling.

Unlike most of my runs of late, today’s jaunt had no purpose. In fact, today was a scheduled rest day in advance of a big three-hour run tomorrow. But it was such a gosh-darned bee-yuu-tiful day, I couldn’t let it go by without doing my favorite pastime.

The freedom of having no set plan was exhilarating. I didn’t have to think about “step ups” where I run for a certain amount of time, then pick up the pace for another prescribed time, then step it up yet again. I didn’t have to monitor my heart rate. I wasn’t doing repetitious laps around a track with my watch beeping every 90 seconds to keep me on pace.

All I had to do was run.

To free myself even more, I ran one of my normal routes backwards, which is not to say I led with my butt; rather, I ran it in the opposite direction. Sort of like driving the Indy 500 with all right-hand turns … and some 200+mph slower. I really don’t do these reverse runs enough. When I do, I’m amazed at how different everything seems. It’s almost as if I’m seeing everything for the first time.

Adding to the fun of this newfound freedom was how I let my mind wander. There was no need to receive and process all the little signals my body was transmitting, and I wasn’t concerned about monitoring the small form tweaks that I’ve been working on.

All I had to do was run.

And speed? Ha! I didn’t care! I’ve already spent many, many hours running at 5 seconds per mile faster than marathon goal pace (that would be 7:30, if you’re curious), sometimes faster, just so my actual race pace will feel easy. (Well, as much as running 26.2 miles can ever feel “easy.”) Today was not about speed.

Today was about freedom, fun and not caring about speed. Instead of thinking in terms of splits, zones, cadence and footstrike, I thought …

“Now that Borders is closed, should I get an iPad? I really kinda want an iPad … even if I have no idea what I’d do with it.”

“Oh, the West End Art Fair is this weekend! Better figure out a way to keep MJ away from here.”

“There are lots of churches on this route. I should start a 5K race – call it the ‘Steeple Chase.’”

“Mmmm, there’s Q Barbeque. LOVE that place!”

“‘Cowboys and Aliens’ is playing at the theatre. What a stupid concept for a movie. But we haven’t gone to a movie in such a long time, I might be willing to give it a go.”

“I wonder why AT&T chose the tagline ‘Freedom. Fun. Speed.’ when ‘Freedom. Fun. Fast.’ has much better alliteration.”

Before I knew it, I was making the last left-hand turn onto my block. About 5 miles in about 38 minutes. The exact numbers didn’t matter. What did matter was I had a wonderful time on a gorgeous fall day. Terrific!

One of my favorite things about running is the constant lessons it teaches us about life.  Some of these can be very apparent and some passively weave their way into our psyche.  A long run, with no head phones seems to open this door even more.

A favorite book of mine is Linchpin by Seth Godin.  I read the following passage and connected it to running.

“We don’t have a talent shortage, we have a shipping shortage.  Anyone who makes the choice to overcome the resistance and has the insight to make the right map can become a successful linchpin.”

There is no shortage of potential runners.  What we do have is an abundance of people who have succumb to excuses, obstacles and a force referred to as “the resistance”.

The resistance is what keeps you mediocre.  The resistance is what keeps you from running for the first time in years because you don’t want to be bad at it.  The resistance is what fizzles out evening motivation for an early morning run when the alarm clock goes off.  The resistance is that voice that says you can never be a more efficient, happy and accomplished runner.

“Pugna Resistencia” - Fight The Resistance

The key for an athlete to take control of their running experience is to not avoid the resistance, but to acknowledge it and deal with it promptly.  No distraction, no delay, no excuses.

The resistance is temporary.  Every time you step to the challenge, the resistance gets easier to fight.  As the resistance becomes less you don’t have to try so hard.  Your effort is still there, but that undeniable force pushing against us is forced to step away.

The resistance is what can keep you in the status quo.  RUNNING IS TOO BEAUTIFUL OF AN ACTION FOR IT TO FEEL AVERAGE  OR WORSE YET A CHORE.  Being confident you can deal with the resistance will put you in greater control of your running destiny.

Have a tip for fighting the resistance?  Don’t hold back, share you knowledge and experience.  If you have a strategy that worked for you, chances are pretty good it can be a great tool for some one else.

-Patton

About Patton Gleason: He is president and founder of NaturalRunningStore.com and the Flow Running teaching method.  He is a running industry veteran and loves the irony of promoting barefoot running and owning a store that sells shoes.  He lives in McKinney, Texas with his beautiful wife and three children.  He has got a thing for long runs, burpees, pumpkin pie and bluegrass music.  Seriously send him some pie.

About NaturalRunningStore.com:  We put a premium on running form and technique.  We carry shoes that promote what the body is designed to do.  We are trouble makers in the running industry.  We might have a Twitter problem.

As Certified Natural Running Coaches the first thing we do with every new client is join them on a very easy run or ask them to make a video of them running for us. We do this so we can get a feel for the person and observe their form and technique. Based on these observations we can begin the process of tweaking their running form to make running easier and more efficient. Again, because we are all different some will make these adjustments faster than others, but the results are always the same, easier running, faster times and fewer injuries.

It’s very easy to get caught up in all the hype of natural running form these days. So we are going to give you a few quick simple tips to make running easier and freer.

Tall and Quiet

The first is posture and form. Although this may seem like a simple thing to change, it can pay huge dividends on reducing energy output and injuries. We often tell you in training plans to run tall and quiet. This is an important tip! Being nice and erect with your waist to your shoulders, hips straight, and eyes forward is the key. Lean from you ankles don’t bend from your waist.

This allows you to lift from the core strike with a lot less force with your feet near or below your center of mass and cuts back on the braking action of each stride. Finally, relax your shoulders, arms, hands and even your face. Hunching up and bunching up will make your runs tighter and less fluid. Always focus on being relaxed.

Fast Feet

The next thing we address constantly in your training is having fast, light feet. Fast feet are accomplished by reducing your stride length and increasing the number of foot strikes per minute you use while running. You should be striving to reach 18 to 25 left foot strikes every 15 seconds. In the beginning you may feel like you are taking baby steps, but as you become more comfortable, you will feel how much more economical it is to understride than overstride. Long strides use more energy and cause more breaking action than shorter faster steps. Again, a high stride rate reduces the amount of force at impact and greatly reduces the risk of injury.

Light Feet

When we tell you run with light feet I am talking about reducing the force, impact and amount of time your feet spend on the ground. For decades endurance runners ran with the notion it is best to strike the ground with the heel of your foot and roll forward before pushing off for your next stride. More recent research tells us that this causes two actions you want to avoid as a runner. The first is a stiff impact as your heel pushes into the ground, and the second is the longer length of time your foot is on the ground. Both reduce efficiency and speed.

However, if you land on your midfoot or forefoot, your foot will rebound almost instantaneously to initiate your next stride. This immediate energy return comes from the energy stored in your muscles as they are quickly stretched and then allowed to quickly release this energy. Therefore, landing farther forward on your foot improves your velocity with no effort on your part. In fact, research has provided that many world class runners take advantage of this action. One study showed that of the fastest runners 60 percent landed on their forefoot, 30 percent made contact at their midfoot and only 10 percent were heel strikers.

Keep in mind when you land on your heel, your foot must be well in front of your center of gravity. Whenever a support point is in front of your center of gravity your forward motion is slowed. Again, it’s like putting on the brakes with every step. Now you must increase your acceleration to counter the braking. This constant speeding up and slowing down uses a lot of energy therefore making you far less efficient and economical as a runner.

Lose Your Bounce

A huge energy waster is bouncing up and down with each step. Body lean reduces bouncing!  Increasing your foot turnover and reducing your stride length will naturally reduce you’re your bounce.

The best technique to help promote horizontal movement is leaning from your ankle. Try to mimic the body position of the great Kenyan runners. There is no bending at the waist to achieve forward lean. This position will allow your forward foot strike to convert your movements in a more horizontal direction. Simply put, you bounce less.

Why is it important to bounce less? Here is a great example. In a 10K race if you are a 150 pound person and your center of gravity, (your hip, waist and pelvic region) bounces up and down 2 inches with every stride, you will have lifted the equivalent of 84 tons one foot high. However, if you reduce your bounce to one inch per step you cut your workload in half to 42 tons raised. That is a lot of saved energy.

Not only is energy saved by reducing your bouncing with a long stride, but your impact forces are greatly reduced over the course of the race. This of course reduces your risk of runner’s injury.

In a nutshell Natural running is the smooth flowing movement your body and mind strive for.

Listen to your feet. Quiet feet mean less impact. Less impact means fewer injuries. Fewer injuries means happier healthier running!

Coach Diane and Jeff

prsfit@gmail.com

www.prsfit.com

Mark H. Wilson is a highly-accomplished triathlete and coach with more than 20 years of experience. As an athlete, Mark has achieved success as an Ironman 70.3 World Championship Finisher and was a seven-time finisher in the Ironman USA Lake Placid with a P.R. of 10:59:40. Other career highlights include eight-time finisher in the S.O.S (Survival of the Shawangunks), Escape from Alcatraz Qualifier – Westchester Triathlon and he was also a six-time USAT All-American.

Being a competitive runner since the age of 12, Mark was excited about the prospect of being as fit as the triathletes he had seen in national magazines. They seemed like the fittest people on the planet. Having already done several marathons, it seemed feasible to Mark to jump right into the half-distance triathlon; it went very well and lead to a lifelong interest/profession in the sport.

As a professional coach, Mark has performed countless triathlon training camps all over the United States as a USAT Level I and lI Certified Coach and thousands of hours of individual training with more than one thousand athletes. His coaching honors run the gamut and include Ironman Triathlon World Championship, Ironman 70.3 World Championship, ITU Olympic Triathlon World Championship, ITU Sprint Triathlon World Championship, Lifetime Fitness National Championship, USAT Age-Group All-Americans, ITU World Championship Qualifier – Athena Champion, and USAT Ironman National Championship – Athena Champion, as well as Hudson Valley Magazine 2008 Triathlon Coach of the Year, just to name a few.

Mark is also a Professional Life Coach and the Founder/President of the Hudson Valley Triathlon Club, which has more than 100 annual members. His contagious positive energy and passion for triathlon has made him one of the most beloved coaches in the sport. One of Mark’s coaching mantras perhaps sums it up best: Participating in the sport of triathlon and HVTC may cause radiant health and spiritual well-being.

Through his uncanny motivational and training skills, Mark has inspired hundreds of athletes to pursue their dreams and personal goals. It is this very reason why Tom Struzzieri, HITS, Inc. President & CEO, was moved to joined forces with Mark to introduce the all-new HITS Triathlon Series. The combination of Tom’s skills in the world event management and Mark’s endless knowledge of triathlon make them a perfect duo to bring forth a fresh, innovative concept that will engage existing athletes and help to inspire new ones to grow the sport.

From the minds of Tom Struzzieri and Mark H. Wilson, we are proud to introduce the HITS Triathlon Series: A distance for everyone!^TM

The heart is the most important muscle/organ in your body. In fact, the beat of your heart can provide you with more information about what is going on inside your body than any other tool in the training environment. It will tell you how hard you are training, if you need to rest or it may even send up warning signals of other physiological problems.

For example; We once had a client we had been training for about a year. One of the things we have all my clients do is log their morning resting heart rate each day. It gives us a solid reference point on how they are responding to their training. With this particular client, we noticed that his resting heart rate (RHR) was a little higher than normal, and steadily creeping up. This particular client lived in a warm and humid part of the country about 1200 miles from our home in Estes Park, Colorado. Our first questions to him were very basic; was there any significant rise in the temperatures or humidity in the last ten days, was he under any unusual stress at work or home, and was he putting in any extra workouts he wasn’t logging. After assuring us everything was normal, we immediately told him to rest for a few days, but still monitor and log his RHR each morning. We continued to notice the slight increase in his RHR over the next few days and suggested he see his doctor right away. After a few tests, his doctor informed him he had a minor thyroid disorder, prescribed a medication that immediately began to counteract the condition, and he resumed his normal training patterns.

This example makes it very easy to see what an invaluable tool a heart monitor can be. In this case, early detection may have prevented a more serious deterioration in his health over a period of time. Walkers, runners or any endurance athlete at any level, from beginner to elite will benefit from the use of a heart rate monitor and understanding their individual heart rate parameters. Training with a heart rate monitor is like having a coach or training partner along for every workout. It will provide you with your intensity levels, letting you know when to go harder or when to back off and rest depending on that days scheduled workout.

In 1995, research conducted by Dr. James Rippe, Tufts University School of Medicine, published in Medicine, Exercise, Nutrition and Health, suggested that simply watching your heart rate for about 10 minutes can be like “meditation without meditation.”  To prove his theory, researchers gathered 55 women with high anxiety levels. For 10 minutes each day, 22 of the women strapped normal exercise heart rate monitors around their chests, and watched their own heart rates on the wristwatch monitor. The 22 women had reductions in their daily anxiety as well as long term, positive changes to their overall anxiety. After 12 weeks, these 22 women reported to have significantly reduced their anxiety, depression, anger and fatigue. The 34 women who spent their 10 minutes reading magazines showed some changes in short term anxiety levels, but no significant changes in their overall anxiety.

Our team varies in height, weight, sex and age. Some are training for very lofty goals, qualifying for the Boston Marathon or the Hawaiian Ironman, while others (my favorites) are just beginning new fitness routines aimed at running their first 5K, 10K or just wanting to better their overall health and fitness. What each have in common is their heart rate monitor. They use it for every workout, walking, running, biking, even swimming and strength training. From beginner to elite they will all attest to improved performance, less injuries and faster recoveries since changing to a heart rate based training system.

Without a strong and healthy heart, it is impossible to achieve any fitness goal and heart disease is the number one cause of death in the United States today.  The great news is having a healthy heart is not as difficult as it may sound. Your heart is a muscle and just like any muscle, it will get stronger and more efficient with regular exercise and a healthy diet. Elevating your heart rate levels on a regular basis is just like doing 100 crunches everyday, the difference being instead of your abs getting stronger; it is your heart that is getting stronger. This will allow it to take on harder task and more stress, greatly reducing your chances of heart disease and heart attack.

The three most important elements in heart rate training are workout frequency, workout duration, and workout intensity. Although the first two are easy to adjust and monitor on your own, the third, workout intensity is tricky. Your heart rate monitor can give you accurate information and eliminate the guesswork. Using your heart rate monitor will make your workouts more effective, safer and greatly improve your results.

Be Healthy, Train Smart, Have Fun

Coach Jeff and Diane

prsfit@gmail.com

My personal opinion is; Nutrition should be added as a sixth component. In fact I believe nutrition is so important that it should be second only to cardiovascular health. Heck in reality you can’t really have great cardio health if the nutrition is not right. I don’t care how much you run, bike, swim, walk, jump out of airplanes whatever! If you are making unhealthy food choices sooner or later it will catch up to you.

All runners and triathletes, beginner to elite need to understand the basics of eating properly to fuel your training, racing and overall health. I know, I know, with all the different nutritional information on the market today everyone is a little confused. I get that! And I’m not saying that I have a solution for everyone! I am, the biggest believer that as individuals we all respond differently to different things. That being said, I will say that in 99 out of 100 cases the basics apply and keeping it simple and clean will help you.

What do I mean by simple and clean? Easy, we all need carbs, fats, proteins, vitamins and minerals for our bodies to function properly. How much we need varies on our body make-up but you can determine that by following a few simple guidelines. Calculate your Resting Metabolic Rate (the number of calories you need just to exist). Then calculate your Total Daily Energy Expenditure (the number of calories you need to support your lifestyle) (all activities). Then fuel your day accordingly. How many carb, protein and fat grams will be determined by your activity level, but that too can be easily calculated.

Eating clean is something that is so easy, but over-processed (no pun intended) that we tend to get confused. Clean protein’s are found in range fed (not feed lot beef), poultry, cold water fish (salmon, halibut, tuna etc,). Clean carbs come from veggies with a low starch content. Fruits are also a great source of carbohydrate. Eliminate the starches, the sugars and the processed foods from your diet. I can guarantee in most people these simple changes will have drastic improvements on your energy levels and overall health.

So in essence it’s not that hard to make smart food choices to support your lifestyle. Look if your willing to run and bike in these miserable summer temperatures, swim like you want to be a fish, all in order to achieve some fantastic physical accomplishment. Enhance those efforts by fueling your body properly and making sure the plugs that fire the engine are clean and tuned properly.

I am always available to answer questions on training and racing by emailing: prsfit@gmail.com. You can tune into our weekly podcast www.prsfitlive.com/live, where again we will answer your questions. And as always;

Be Healthy, Train Smart, Have Fun
Coach Jeff

I have instability in my right ankle from a nasty three wheeler accident when I was twelve. Twelve surgeries, skin grafts, pins, staples, some pig veins… I don’t know all the gory details, I was twelve. I do know it hurt. I was in a wheelchair for almost 8 months. I had completely forgotten how to walk by the time I was ready to stand on my feet and had to learn that whole process again which, stuns me because I thought that was innate. Crutches, homebound and finally a year and a half later I was able to walk with these gnarly red inflamed scares on my foot and butt from the skin grafts.

There’s been a lot hype lately, minimalist shoes. It is pop culture, glam event of triathlon and running. You have to admit the shoes that are coming off the lines are pretty snazzy. I put on my Hattori’s and instantly feel like Paula Radcliff. I can FLY!!!!  It’s a change and different from what’s been churning out of the factories the decade before. Bold colors, bold designs. Started with Nikes’ Free’s in 2004 and then others: Newton, Vibrams, New Balance, Eccos and many more. There had to be something to this, right? And so I started to research. There is a wealth of information out there. Vibrams website alone can get you started. Okay, hook me up. I’m ready to learn. I wanted the Matrix plug in. I wanted to absorb and learn all about these shoes and more importantly forefoot running. In came Coach Kline. I love calling him that because it reminds me of Adam Sandler in Waterboy. I have to say it with the accent every time. HA!

I spent the better part of a day of my week in Colorado with two certified running coaches Jeff and Diane. I was watching, practicing, learning. The one on one instruction perfected what I had been practicing at home. Form drills from instructional videos and talking to coach. The invaluable tools that I need to instruct my clients as well. I was eager to go home and teach what I had learned and that is exactly what I did.

Let me make it clear. I have never been a heel striker but I could toe off with the best of them. We all have our vices, don’t we? But I put together pieces of the puzzle. Form work with Jeff and Diane, looking at the wear pattern of the tread of my shoes, sending in videos, and researching: from websites, books and forums. There is Science behind it all, and while I will not go into the details here. The Science made sense.

Now, let’s back up a bit. I have been practicing form-running drills for several months before I flew out to Colorado but never perfected the form. I watched videos abound but could never really FEEL what I needed to accomplish. I was eager to be analyzed specifically for my pattern, ankle stability, wear on my shoes, cadence and knee pop. The list goes on. It’s an indivualized thing. One that needs looked at objectively and not through your own eyes.  What I thought I was doing correctly was not wrong, just not enough.

When I first starting running in my Newton’s, the only complaint was that I could not feel where my foot was planting on the road. I knew where my foot was suppose to plant, just didn’t have a clue, even when I paid the utmost attention. Now, my tread on my Newton’s told the story. I was still stabbing. All right, I bought these great shoes. The energy return off these lugs is going to be a benefit. Now, I just have to get my brain and body to co-operate. How to FEEL where I am planting my foot? When I run outside in the grass, it comes natural and easy. I know exactly where my foot needs to land Sure, I could run barefoot but living in the country doesn’t present many opportunities for that. And besides, let’s be honest, I’m a bit of a glam girl and tough feet are not high on the hot list.  Two strikes on the barefoot for me. Now, I’m not knocking it, if I lived in an area with great parks, sidewalks and beaches. I may not turn my nose up at it. I say Kudos to you that are blessed and have that opportunity. Think Kristine, Think. How do I accomplish this feel? How to make this solid? Minimalist shoes? I bought my first pair before Arizona RNR in January. I loved them from the moment they hit my feet. BINGO! A few quick pick me up around the convention center and I knew I had a winner. These would protect my feet and give feedback to the brain. Hey chic, your foot lands here! Got it. Off I flew. My favorite shoe for months and I raved to anyone that would listen about how fantastic they were. They still are. Revelation. I now can feel and be able to practice everything I need for it all to fall in place. This worked well for a while but there was a glitch. Of course… I didn’t run off into the sunset just yet.

Phase two. Okay, the Vibrams served a purpose, still do. I used those shoes as a learning tool. A tool that I will tell my clients to use. They are fantastic for transitioning into forefoot running and learning proper form, not so great on energy return and stability. What to do now? Tape it up? I have tried about every color of K-Tape and every knock off brand. Went to Lueko Tape for more support and yes, they helped but, I still haven’t found my answer.

In the mean time, in my love for minimalist shoes, I bought a pair of Hattori’s that I absolutely love and NB Trail minimalist. Both I would recommend. The Hattori’s more for, again, feeling that foot plant and the NB minimalist trail shoes for a good transition shoe with added foot protection.

So, after months in minimalist shoes but, an ankle and foot that needs a little more support. What to do? GO back to my Newton and Brooks. I ran in my Brooks the other day. I was hesitant. What if this brings back old patterning, old form? My first run I was a bit hesitant. They had been sitting in the closet for over 6 months without fresh air. It was time to take them for a spin.

I couldn’t heel strike or stab if I desperately tried. Months of feeling, practicing and patterning have developed good form. I am solid in them with the extra support and cushioning for my foot. Maybe it’s time to transition back into these and the Newton’s. Get the benefit out of the lug and energy return out of the Newton’s. All I know is that that run didn’t cause any pain or discomfort and the protection that I personally needed was there.

This process that I went through will help my clients. It’s been a complete learning process for me, even on my own personal journey. One I will incorporate into training my clients and hopefully this is the part where I run off into the sunset.

I have accomplished a lot on that foot. From a girl who couldn’t walk, whose foot was literally dangling on by a few spared ligaments, as I was hoisted up into the ambulance and screaming for them to stop. I remember being strapped down to the hospital bed as they took soaked iodine/betadine cloths and laid them on my foot in the emergency room. I remember screaming until I passed out. No anesthesia needed, or given for that matter, thank you. I remember lots of surgeries, lots of bandages, and lots of pain. Tiny pebbles would work their way through the thin skin every once in awhile. My last one fell out one night in college. There was so much rubble and debris; they had to keep going in to clean it out. Bleck. It makes me squeamish just to think about it. So, when I decided to tackle triathlon and running, I knew I had to be efficient as I could be. I needed to be persistent in good form and finding a shoe that would allow me the great opportunities that I have been given. This foot has carried me through, 5k’s , 10k’s, half mary’s, sprint’s , O.D’s and a Half Ironman. Training and coaching is a pure love and I believe that if I can conquer and achieve those that are my clients can do so as well. It takes being smart, training smart and being persistent, in all details. It’s not just going out to swim, bike and run but, getting your body to be efficient in what you are asking it to do. Personally, it is a must for me to continue. And I will pass that along to my clients and make them efficient, strong athletes as well.

Proper Form, transitioning into proper shoes, great coaching and this girl has accomplished what she needed to do. Practice it, teach it, and preach it to all that will listen. If I can accomplish it, you can too!

Coach Kristine

Make your goals possibilities not expectations. Many times, we are disappointed when we do not achieve our expectations. However, possibilities are always there to work toward regardless of the results. Write down your goals! Post those on your refrigerator, your computer at work, share them with a friend a family member or business associate. Being aware of your goals will keep you committed to the process of reaching them. Once you start to see the successes, they will keep you motivated and moving forward. More importantly be consistent, let your training become a part of your daily routine.

Consistency is by far the best and safest way to attain the results you are looking for. Consistency does not mean over training, but it does mean establishing a pattern of training that allows you to achieve the most improvement with the least amount of focused effort. Most coaches today, myself included, support the training philosophy that small fitness gains over long periods of time are far better than large gains over short periods. It is your consistency that allows you to practice moderation in training, and coupled with periodic rest days that will contribute to long-term gains and lack of injury.

Are your support systems in place? My guess is, if you are reading this book you are not training to make the next Olympic team or earning your income from endorsements. Like most people, you have a family, a job, and the daily responsibilities that life brings. Take the time to talk to your family, friends and business associates about your goals. Let them become a part of your efforts to make positive physical changes in your life that will carry over into a more positive and productive personal life. If you are training for a marathon, it will require weekend long runs. Have the family meet you at the end of your run for a nice cool down hike or walk. If you train in an area where it is safe for your kids to ride bikes, take them along on your runs. Whatever it is make it a team effort. The rewards are worth it.

Keeping your goals realistic is important. You want your goals to be challenging, but if they are too high, they may only lead to failure and disappointment that may discourage you from continuing. Make sure your goals are specific. By setting short-term goals that keep you focused and motivated, you will not loose sight of your ultimate goal. Being able to measure your goals allows you to monitor your progress. It is imperative to log your training. Keeping a log provides an invaluable resource in pinpointing which workouts are working best for you. It has been my experience that runners who keep a log are far more focused and achieve much higher levels of success than those who do not.

Make sure your log contains the following details:

Workout specifics (type, distance, intensity)

1. Pace
2. Time of day
3. Weather conditions
4. Nutritional information (before, during and after workouts)
5. Heart rates (morning resting and heart rates during your run)
6. Sleep patterns
7. Daily stress levels
8. Workout summary of how you feel

I cannot begin to tell you how important it is to have fun and find some kind of entertainment value in your training. Always look for new ways to make your training fun and interesting. Vary your workouts never do the same training week back to back. A fresh approach means a fresh attitude, and this can carry over into every aspect of your life.

“Unleash Your Potential”

Be Healthy, Train Smart, Have Fun

Coach Jeff

The common dysfunctional breathing patterns that are found with both posture holding patterns is chest/mouth breathing or an inverted breathing pattern. Posture is not the only factor that affects breathing; stress, an unbalanced workout program, lack of sleep, eating processed, pesticide laden foods, being dehydrated will also affect the way you breathe.

The diaphragm is the principle muscle for breathing and in general it is not being used or is not being taught properly how to be used.  Just take a deep breath in right now and feel what just happened. You may have noticed that your shoulders rise up towards ears, neck muscles became over active, chest lifts up and abdominal wall either tightens up or you suck them up. This is not the proper way to breathe whether or not you felt it was a slow, ‘relaxed’ breath. Even though the breath was exaggerated here, you breathe like this during the day, all day, and you take around 25,900 breaths/day, exactly like this, which stimulates the Sympathetic Nervous System, which is the body’s natural ‘fight or flight” response; perpetuates tension headaches and/or neck/shoulder problems, because you are over utilizing accessory respiratory muscles instead of using the principle respiratory muscle—the diaphragm. It doesn’t matter if you think the breath is slow and relaxed, if you feel your chest and shoulders rise and abdominal tighten and diaphragm does not move like a piston up and down, it’s not right. Or if you’re taking a belly breath and you feel nothing except that you can’t get a full breathe then that one isn’t right either.

The diaphragm sits under the heart and above the belly button, when the diaphragm contracts it creates a negative pressure in the chest cavity resulting in an inhale. The diaphragm is dome-shaped (convex) towards the heart, when we inhale the diaphragm moves down in to abdominal wall, this is what pushes the abdominal wall out; massages and maintains motility of the internal organs; when we exhale the diaphragm moves back up towards heart and the belly moves back in. Sit or stand with optimal posture; chest is lifted, shoulders back and pull the head back; position of head is key when correcting the breath; don’t go after a long inhale or exhale, just establish a normal breathing pattern and release the tension at the abdominal wall. You’ll notice that the abdominals do not have to expand as far, chest/shoulders barely rise and no tension felt in the neck. Not only is the diaphragm the principle muscle for breathing, it also helps in stabilizing the lumbar spine because of attachments at L2 and L3. When we inhale and using the diaphragm it will help decompress the lumbar spine while aiding in stabilizing L4 & L5, most disc problems occur at L4, L5 and S1.

Women will tell me that this is counter intuitive; well that is way off base. We were born with the ability of using the diaphragm, just watch children before we put them behind desk and computers. Women (some men) have conditioned themselves to think that you hold the abdominals in to look thin or to even train them. You are training your abdominal and breathing patterns to be completely dysfunctional. With the chronic chest breathing or inverted breathing you are over relying on accessory respiratory muscles (neck and shoulders) to lift the rib cage and ALL its contents. This will create a slew of problems, the list is endless. Using the diaphragm as it was designed in one of the simplest, more powerful health and energy-giving disciplines you can practice.

So are you using your diaphragm and breathing properly?

Be Healthy, Train Smart, Have Fun

Coach Christi

http://www.lovelandyogacorefitness.com

The training plans we use at PRS FIT follow a system known as periodization. Periodization was developed a few decades ago by the East Germans to train their Olympic athletes. The system design allows for a gradual build in endurance, distance and speed, with an emphasis on rest and recovery. As a runner and a coach, the most important conclusion I have come to is, every person is different; therefore, there is no “cookie cutter” plan that is right for everyone. The secret to success is simple and lies in each individual’s, “Commitment to Consistency.”

Consistent training, not over-training or sporadic training is the best way to achieve you best possible results. We all have physical limits when it comes to endurance, strength, speed and distance. You should seldom test them. By following a personal training plan designed to stay within your limits, and occasionally stretching those limits, you will achieve the greatest possible results with the least amount of fatigue and injury. We all know what an incredible athlete Lance Armstrong is. Everyone admires him for his amazing accomplishments, yet during a complete cycle of Lance’s training, he will spend less than 20% of his time pushing his actual speed and strength limits.

There is no scientific evidence available today that supports the need for extreme effort during training. However, there are mountains of research conclusions that support the notion, moderate stress during training is the most beneficial in the long term.

When I meet, or talk on the phone with a new client for the first time, the most important area of training we discuss, is his or her goals. I ask simple direct questions; What do want to accomplish as a runner or triathlete? Can you put that in words? Can you write it down in a way that motivates you? Most importantly, are you convinced it is possible? No matter what path you choose when planning a training program or the objectives, being committed to the process will be the factor that determines your level of success.

Many people go through life with dreams and never come close to seeing those dreams come true. Dreams are important. You turn your dreams into goals when you put together a plan to reach them. Your goals must then become a mission. The difference between achieving a goal and accomplishing a mission is attitude. Missions are accompanied by a passionate commitment to success. With passion, attitude and commitment, you can achieve any goal.

Having big dreams and setting lofty goals is an easy talk. The true test of your commitment to a training program is not talking about it, but doing it. Commitment alone will not get you across that first finish line, it will not help you run a faster marathon, best triathlon, or even help you loose those extra pounds you so desperately want gone. It is the consistent training you actually do that gets you there.

“Unleash the Potential”
Be Healthy, Train Smart, Have Fun
Coach Diane

As coaches we really like to get our team focused on the joy of running first. Making the subtle form changes that allow the body to flow naturally with light fast feet! Just like when we were kids! We do this by running with our local team mates and watching videos of our online team mates. Based on these observations we can begin the process of tweaking their running form to make running easier, more efficient and fun. Again, because we are all different some will make these adjustments faster than others, but the results are always the same, easier running, faster times and fewer injuries.

It would be impossible to address all of the actions that are involved with running in this blog. So we’re am going to address the attributes that will have the greatest impact on you as a runner.

Tall and Quiet

The first is posture and form. This may seem like a simple thing to change, but it does take focus! I often tell you in my training plans to run tall and quiet. This is the most important tip I can give you. For endurance runners keeping your head up, and back straight with a slight forward lean, will keep your feet near or below your center of mass. Focus on lifting with your core and landing lightly with a slightly flexed knee. This allows you to strike with a lot less force and cuts back on the braking action of each stride. Finally, relax your shoulders, arms, hands and even your face. Hunching up and bunching up will make your runs tighter and less fluid. Always focus on being relaxed.

Fast Feet

The next thing we address in your training is having fast, light feet. Fast feet are accomplished by reducing your stride length and increasing the number of foot strikes per minute you use while running. You should be striving to reach 18 to 25 left foot strikes every 15 seconds. In the beginning you may feel like you are taking baby steps, but as you become more comfortable, you will feel how much more economical it is to under stride than over stride. Long strides use more energy and cause more breaking action than shorter faster steps. Again, a high stride rate reduces the amount of force at impact and greatly reduces the risk of injury. Listen to your feet they tell the form story. The less sound on impact the better your form.

Light Feet (No Sound on the Ground)

When we tell you run with light feet we are talking about reducing the force, impact and amount of time your feet spend on the ground. For decades endurance runners ran with the notion it is best to strike the ground with the heel of your foot and roll forward before pushing off for your next stride. More recent research tells us that this causes two actions you want to avoid as a runner. The first is a stiff impact as your heel pushes into the ground, and the second is the longer length of time your foot is on the ground. Both reduce efficiency and speed.

However, if you land on your mid-foot or forefoot, your foot will rebound almost instantaneously to initiate your next stride. This immediate energy return comes from the energy stored in your muscles as they are quickly stretched and then allowed to quickly release this energy. Therefore, landing farther forward on your foot improves your velocity with no effort on your part. In fact, research has provided that many world class runners take advantage of this action. One study showed that of the fastest runners, 60 percent landed on their forefoot, 30 percent made contact at their mid-foot and only 10 percent were heel strikers.

Keep in mind when you land on your heel, your foot must be well in front of your center of gravity. Whenever a support point is in front of your center of gravity your forward motion is slowed. Again, it’s like putting on the brakes with every step. Now you must increase your acceleration to counter the braking. This constant speeding up and slowing down uses a lot of energy therefore making you far less efficient and economical as a runner.

Lose Your Bounce

A huge energy waster is bouncing up and down with each step.  Fortunately increasing your foot turnover and reducing your stride length will naturally reduce you’re your bounce.

The best technique to help promote horizontal movement is leaning from your ankles not bending from the waste. Picture a ski jumper pushing there arms and elbows back to get out over their skis. This gives them more forward velocity and smoother flight. The same holds true for running. This position will allow your forward foot strike to convert your movements in a more horizontal direction. Simply put, you bounce less.

Why is it important to bounce less? Here is a great example. In a 10K race if you are a 150 pound person and your center of gravity, (your hip, waist and pelvic region) bounces up and down 2 inches with every stride, you will have lifted the equivalent of 84 tons one foot high. However, if you reduce your bounce to one inch per step you cut your workload in half to 42 tons raised. That is a lot of saved energy.

Not only is energy saved by reducing your bouncing with a long stride, but your impact forces are greatly reduced over the course of the race. This of course reduces your risk of runner’s injury.

Be Healthy, Train Smart, Have Fun

Coach Diane and Jeff

Previously we discussed that the American College of Sports and Medicine (ACSM) lists the five components of fitness to be cardiovascular fitness, muscular strength, muscular endurance, body composition and flexibility. So does running alone meet all of these five components? Frankly, no. However, a properly designed training program can easily incorporate them into your daily life.

Running can have a high rate of over-use injuries: Shin splints, plantar facitis, palellofemoral pain,  commonly referred to as runner’s knee, and Achilles tendonitis. All of these injuries can be avoided by taking the five components of fitness and incorporating them into training plans.

We incorporate a muscular strength, muscular endurance, and core strength plan in every training program we  design for every person we train. We are convinced beyond a shadow of doubt, through personal experience and by monitoring the results of our many team mates, that runners and triathletes who adhere to the simple strength programs we design,  suffer 95%  fewer injuries. In fact, a recent independent study of runners (New Jersey Medical School)  that introduced a strength program into their training, reported not only a reduction of injury but also an increased time to muscle exhaustion on their runs. The people in this study ran farther at a measured intensity level, following a strength program for just a few weeks.

Your slow twitch muscles, or your endurance muscles, gain strength from weightlifting allowing them to carry more of the workload than your fast twitch muscles. Since your fast twitch muscles burn more glycogen and produce more lactic acid, your endurance benefits from the increased strength of your slow twitch muscles. The most recent studies show that runners who added a strength program to their training regimen show endurance improvements ranging from 5-15%.

In short, adding a strength ,core, and flexibility program to your training and race preparation will increase your endurance, greatly reduce your risk of overuse injuries, give you overall body fitness and add a nice variation to your weekly training routine.

Be Healthy, Train Smart, Have Fun

Coach Diane and Jeff

prsfit@gmail.com

As Certified Natural Running Coaches the first thing we do with every new client is join them on a very easy run or ask them to make a video of them running for us. We do this so we can get a feel for the person and observe their form and technique. Based on these observations we can begin the process of tweaking their running form to make running easier and more efficient. Again, because we are all different some will make these adjustments faster than others, but the results are always the same, easier running, faster times and fewer injuries.

It’s very easy to get caught up in all the hype of natural running form these days. So we are going to give you a few quick simple tips to make running easier and freer.

Tall and Quiet

The first is posture and form. Although this may seem like a simple thing to change, it can pay huge dividends on reducing energy output and injuries. We often tell you in training plans to run tall and quiet. This is an important tip! Being nice and erect from your waist to your shoulders, hips straight, and eyes forward is the key. Lean from you ankles don’t bend from your waist.

This allows you to lift from the core and strike with less force, with your feet near or below your center of mass cutting back on the braking action of each stride. Finally, relax your shoulders, arms, hands and even your face. Hunching up and bunching up will make your runs tighter and less fluid. Always focus on being relaxed.

Fast Feet

The next thing we address constantly in your training is having fast, light feet. Fast feet are accomplished by reducing your stride length and increasing the number of foot strikes per minute you use while running. In the beginning you may feel like you are taking baby steps, but as you become more comfortable, you will feel how much more economical it is to understride than overstride. Long strides use more energy and cause more breaking action than shorter faster steps. Again, a high stride rate reduces the amount of force at impact and greatly reduces the risk of injury.

Light Feet

When we tell you run with light feet I am talking about reducing the force, impact and amount of time your feet spend on the ground. For decades endurance runners ran with the notion it is best to strike the ground with the heel of your foot and roll forward before pushing off for your next stride. More recent research tells us that this causes two actions you want to avoid as a runner. The first is a stiff impact as your heel pushes into the ground, and the second is the longer length of time your foot is on the ground. Both reduce efficiency and speed.

However, if you land on your midfoot or forefoot, with a slightly bent knee you will rebound almost instantaneously to initiate your next stride. This immediate energy return comes from the energy stored in your muscles as they are quickly stretched and then allowed to quickly release this energy. Therefore, landing farther forward on your foot improves your velocity with no effort on your part. In fact, research has provided that many world class runners take advantage of this action. One study showed that of the fastest runners 60 percent landed on their forefoot, 30 percent made contact at their midfoot and only 10 percent were heel strikers.

Keep in mind when you land on your heel, with your lower leg extended, your foot must be well in front of your center of gravity. Whenever a support point is in front of your center of gravity your forward motion is slowed. Again, it’s like putting on the brakes with every step. Now you must increase your acceleration to counter the braking. This constant speeding up and slowing down uses a lot of energy therefore making you far less efficient and economical as a runner.

Lose Your Bounce

A huge energy waster is bouncing up and down with each step. Body lean reduces bouncing!  Increasing your foot turnover and reducing your stride length will naturally reduce you’re your bounce.

The best technique to help promote horizontal movement is leaning from your ankle. Try to mimic the body position of the great Kenyan runners. There is no bending at the waist to achieve forward lean. This position will allow your forward foot strike to convert your movements in a more horizontal direction. Simply put, you bounce less.

Why is it important to bounce less? Here is a great example. In a 10K race if you are a 150 pound person and your center of gravity, (your hip, waist and pelvic region) bounces up and down 2 inches with every stride, you will have lifted the equivalent of 84 tons one foot high. However, if you reduce your bounce to one inch per step you cut your workload in half to 42 tons raised. That is a lot of saved energy.Not only is energy saved by reducing your bouncing with a long stride, but your impact forces are greatly reduced over the course of the race. This of course reduces your risk of  injury.

In a nutshell Natural running is the smooth flowing movement your body and mind strive for. Listen to your feet. Quiet feet mean less impact. Less impact means fewer injuries. Fewer injuries means happier, healthier running!

Be Healthy, Train Smart, Have Fun

Coach Jeff and Diane

Naturally Running Videos available upon request! prsfit@gmail.com

Some references from Natural Running ” Danny Abshire.

The training plans in this book follow a system known as periodization. Periodization was developed a few decades ago by the East Germans to train their Olympic athletes. The system design allows for a gradual build in endurance, distance and speed, with an emphasis on rest and recovery. As a runner and a coach, with combined experience of 30 years, the most important conclusion I have come to is, every person is different; therefore, there is no “cookie cutter” plan that is right for everyone. The secret to success is simple and lies in each individual’s, “Commitment to Consistency.”

Consistent training, not over-training or sporadic training is the best way to achieve you best possible results. We all have physical limits when it comes to endurance, strength, speed and distance. You should seldom test them. By following a personal training plan designed to stay within your limits, and occasionally stretching those limits, you will achieve the greatest possible results with the least amount of fatigue and injury. We all know what an incredible athlete Lance Armstrong is. Everyone admires him for his amazing accomplishments, yet during a complete cycle of Lance’s training, he will spend less than 20% of his time pushing his actual speed and strength limits.

There is no scientific evidence available today to support the need for extreme effort during training. However, there are mountains of research conclusions that support the notion, moderate stress during training is the most beneficial in the long term.

When I meet, or talk on the phone with a new client for the first time, the most important area of training we discuss is his or her goals. I ask simple direct questions; what do want to accomplish as a runner? Can you put that in words? Can you write it down in a way that motivates you? Most importantly, are you convinced it is possible? No matter what path you choose when planning a training program or the objectives, being committed to the process will be the factor that determines your level of success.

Many of us go through life with dreams and never come close to seeing those dreams come true. Dreams are important. You turn your dreams into goals when you put together a plan to reach them. Your goals must then become a mission. The difference between achieving a goal and accomplishing a mission is attitude. Missions are accompanied by a passionate commitment to success. With passion, attitude and commitment, you can achieve any goal.

Having big dreams and setting lofty goals is an easy talk. The true test of your commitment to a training program is not talking about it, but doing it. Commitment alone will not get you across that first finish line, it will not help you run a faster marathon or even help you loose those extra pounds you so desperately want gone. It is the consistent training you actually do that gets you there.

Be Healthy, Train Smart, Have Fun

The American College of Sports Medicine (ACSM) states the five components of physical fitness to be: cardiovascular endurance, muscular strength, muscular endurance, body composition and flexibility. “I was surprised to discover that nutrition’s not listed among the five components of fitness. It’s like not mentioning gas in discussing how a car performs. The ACSM should expand its list to six. And move nutrition to number 2, second only to cardiovascular endurance. It’s that important. After all, why train your heart to be strong and efficient if you are only retarding that process by slowly sabotaging the rest of your body and your arteries with a poor nutrition.

All runners, from beginner to elite, need to understand the basics about eating well. In fact, my experience over the years has shown me that most people new to running have a bigger concern about weight loss than they do about how fast they can run their first race. That’s okay; a lot of these novices have tried four or five different diet plans without much success. There are so many diet solutions on the market and most of them contradictory, that everyone from elite athletes to the sedentary person is confused and frustrated.

It is not my intention, nor the intention of this book to have all the answers on nutrition and the effects of various foods on your body. However, I do want to provide you with the facts you need in order to establish good eating habits for your particular body type, with the hope it will properly fuel whatever athletic endeavor you are taking on, and more importantly your day to day life. Please keep in mind that you are an individual, with individual needs. We all can’t have the bodies of fashion models and world class body builders. In fact less than 10% of all people have the genetic structure to achieve those results through healthy eating and exercise. So why frustrate yourself reaching for goals that may not be a possibility for you.

Striving to help you maximize your individual potential is the sole intention of this book. Helping you to become a healthier and happier individual is my only goal. Physical fitness should not be about struggle, pain and frustration. You should be motivated by your results and look forward to your workouts. Take the information I am giving you, establish your baselines so you really understand who you are as an individual. Then eat and train for who you are. Everyone has the potential to be the best they can be. Maximizing your individual potential, being happy with whom you are should be your only goal. Achieving that is truly a personal best.

Be Healthy, Train Smart, Have Fun.

If you go to our coaching page this is the bio you will see under my name along with a list of certifications and studies. But even now as I read it, I realize that Coach Diane, Christy, Kristine and I have a much bigger obligation. We have an obligation to constantly put out a message of healthy LIFESTYLE changes. What really is incumbent upon us, is to take our given abilities, education and opportunity to guide everyone we come in contact with on a path to a healthier happier LIFESTYLE through exercise and nutrition.

Coach Diane and I have witnessed and experienced ourselves, and through the successes of our many team mates just what making the right choices can do to change your life. Sure we have the opportunity to train many gifted athletes that perform at the top of their age groups. But more importantly, we have seen the growth of the team mate that came to us saying, “coaches I just want to feel better, healthier and more alive.” Their is no greater joy in a coaches life than seeing the smile on the face of the first timer crossing the finish line at any distance. Or the phone call from the team mate saying, “thank you coach I’m wearing clothes I haven’t been able to get into for years and I can run 30 minutes now without stopping.”

You see, that is the premise PRS FIT was really created for. Bringing a healthy and happier LIFESTYLE to anyone that wants to make the change. Coach Diane and I never waiver from this commitment. No individual is turned away because they don’t meet a certain physical criteria, or can’t afford a coach or trainer. Our commitment to that philosophy is stronger today than it ever has been. Our colleagues Coach Christy and Kristine are part of our staff because they have the same dedication to people and helping them as we do.

The phrase LIFESTYLE change is scary and sometimes the first step seems hard. Keep in it mind it is small focused changes that start the chain of change. It is daily successes that keep you moving forward. It is about turning dreams into goals, goals into a mission and that mission becoming a passion. We have yet to meet the person unworthy of a happier, healthier LIFESTYLE. Everyone has their own inner greatness. The only measure of your success is you! If you can write it down in a way that motivates you, if you can believe that a pattern of small fitness and nutrition gains can lead you to a healthier and happier life. YOU CAN HAVE IT!

Don’t waste time, stand up at your desk, take the stairs, walk the dog, pack your healthy lunch. “UNLEASH YOUR POTENTIAL” TODAY!!!!!!!

Be Healthy, Train Smart, Have Fun!

Coach Jeff and Diane

Natural, Free, and Easy

I think one of the biggest issues is; most people are using workouts as the test rather than the information for the test. What you learn from your workout is how you grow and develop both the physical, and mental knowledge to take and pass your test. And in our opinion the best way to do this is to relax, let the workout unfold, record the data and use it for moving forward.

First relax and build you aerobic base. During the process of base building, whether it be running, biking or swimming, the ability to develop will depend on how aerobically and bio-mechanically efficient you become. You can develop your efficiency by practicing your form. Your best form is a relaxed form! Yes there are certain basic physical postures you should be in for all three disciplines, but the key to making them work right for you is to relax, visualize and let it happen.

I once read that Butch Harmon, famed golf swing coach for Tiger Woods and Phil Mickelson teaches them visualization of ball flight. He says if they are thinking of all the things they need to do right, one is sure to go wrong, and cause bad ball strike, flight and direction. So they stand behind the ball visualize the motion and flight and then hit away.

This is a practice that you as runners and triathletes should do. Picture yourself with great body position, relaxed form and easy breathing and then let it happen. As a runner listen and feel your feet. Are they light, fast, quite. As a cyclist listen to your wheels spin and feel your feet spinning in circles. As a swimmer picture yourself rolling and gliding naturally in the water taking smooth efficient breathes. Don’t under emphasize the importance of visualizing.

The other key to relaxing is take the stress out of your training by having a plan in place. If coaching is not option for you, do a little research and find a training plan that works best for you! We always tell our teammates let me do the thinking and you do the training. This means all they have to do is read the workout step out the door and go. The stress of developing a plan, and finding the time to execute it is added stress that will take some of the enjoyment out of your training.

So in essence, set a reachable goal. Get a plan that works best for you! Don’t over think your training. Learn the basics of good form, visualize and let it happen.  If it feels natural, pretty good chance it is natural. And as always….

Be Healthy, Train Smart, Have Fun

Coach Jeff and Diane

A great Monday night discussion on various training topics.

This week we talk about how to manage your training time with your goals and life schedule.

This week we discussed how to build a successful training plan. From base to speed. For runners and triathletes!

Unfortunately injuries are part of the endurance athlete’s lifestyle! However, there are ways to reduce the chances. The more information you have at hand the better chance you have not to suffer severe injuries.

When you have nagging aches or pains you need to ask yourself a few questions:

1. Am I  training properly? Am I over-training or under-training?
2. Did I make any unusual or different changes in my training?
3. Did I change shoes in the late stages of my training?
4. Am I doing  adequate strength and flexibility training ?
5. Do I put enough emphasis on drills and form training?
6. Am I listening to my body’s warning signs, and do I understand them?

Taking the time to ask yourself these questions and answering them honestly, may prove invaluable in the effort to help you ward off serious injuries.

In Part 1 of this series I will talk a little about the nagging and most common injuries we endurance athletes suffer. Then in Part 2 I will go on to more series injuries, their symptoms and treatments. After all this is the time of the year to rebuild, recover and make the body well for the upcoming racing season.

Blisters: They are caused by friction and heat build up. We all get them! As heat builds up the skin separates and fluid fills the gap. The fluid causes pressure and pain. Not treating them correctly and keeping them clean can lead to infection. Some tips on prevention. Keep your toe nails trimmed, your feet dry, try rubbing a small amount of vasaline or glide in your trouble spots. Make sure you have proper fitting shoes and socks that wick.

Black toenails: If your shoes ar too small and your toes are constantly pushing on the front this can cause black toenails. Sliding feet in shoes that are too large can also cause this problem as the feet bang against the shoe front. Make sure your shoes fit properly 1/2″ to 1″ should separate the shoe end and your longest toe. Black toes can also be caused by curling your toes when you run. Let your forefoot relax and your toes spread naturally in the toe box of the shoe.

Athletes foot: As endurance athletes we sweat a lot! Damp feet in the confined area of musty shoes can cause Athletes Foot. Redness, swelling can cause the foot to itch and scratching can cause bleeding and infections. Again make sure your shoes are dry and that your socks pull the moisture away from your feet.

Calluses: They are caused by the thickening of the skin to help prevent blisters. However, they can become painful. Soaking the foot and filing down the callus with a pumice stone or emery board can help treat them.

Today I talked about the minor and more annoying injuries that all endurance athletes have suffered from at one time or another. All of the above injuries can be prevented by proper foot care, something so simple we often take it for granted. Clean and dry your feet after workouts. Wear socks that wick moisture away from your feet. Most importantly get a good shoe and a proper fit. So many times we see runners and triathletes skimp on shoes. My advice, by good shoes, skimp on clothes. Secure healthy feet translates into healthy ankles, knees and hips. Remember in running comfort and safety start at the bottom and work their way up.

Tomorrow I’ll address the Plantar Tendon, Achilles, Ankle, Calf and Shin as we move our way up the leg in an effort to better understand injury origin and how to prevent it.

Be Healthy, Train Smart, Have Fun

Coach Diane

For those of you unaware of the status of this holiday to the Jewish Nation, you should know this is by far the Holiest Time of the Year for Jews World Wide. This is the day of atonement, the day Jews around the world bring their sins to G-d. For Catholic’s this is equivalent to Lent, making a sacrifice for 40 days through the day of Resurrection. For many other other faiths, you might consider it being asked to schedule a race on any Holy Day that mandates sacrificing time to your belief. In fact all practicing Jews are required to fast for 25 hours on this day. Making fueling just a bit dangerous.

I sent WTC a request to find out their feeling on this gross oversight. This is how the email conversation transpired. Athlete Services Coordinator Evan Brown answered my question of how this oversight could happen with these words.

“Thank you for your e-mail and interest in the 2011 Ford Ironman World Championship. We are aware that next year’s event coincides with Yom Kippur. Despite this conflict, we are committed to maintaining its original date of October 8th, 2011. ” Evan went on to explain that Kailua Pier need to be closed the entire event week due to safety issues and event happenings. This I understand.

Evan continued by saying; “We realize how difficult the decision between the dream of competing in Kona and the observance of such an important religious holiday will be for our athletes. As hard as it is, we aren’t able to accommodate the needs of each and every athlete without jeopardizing the entire event.

I responded to Evan I understood and would inform my Jewish team mates and Jewish triathletes friends that Ironman is leaving the choice up to them; Follow your faith or race!

Evan again responded and explain, “The date was chosen in 2006 and he could assure me all considerations were taken into account.” I think Google may have been around then? A simple search for Yom Kippur dates turns up the actual dates for any year.

Hmm, so what went on at that meeting. Oh, Yom Kippur is on the proposed race date for 2008? What do we do? Whats our Jewish particpant level? Pretty minimal. Okay move ahead.

I’m not out to start a religious debate with WTC and I’m not hurling anti-semitic accusations against WTC. I’m just thinking this is another insensitive lack of fore thought and decision on their part. Need I mention the recent Access Program. I even suggested a reasonable solution to offer Jewish Triathletes that qualify for the 2011 race an option to carry that over to 2012. This was met with a resounding no can do as well.

So I’m left with a sinking feeling that the sport of triathlon that started at the grass roots level to give everyman a unique physical and mental challenge has tossed that feeling by the wayside. It seems WTC has turned Ironman into a cash cow with cash concerns only As a businessman I get that too.

What I don’t get is WTC’s refusal to make allowances for Jewish Triathletes that qualify this year to use that qualification in 2012. Would that really be such a difficult thing to do? Maybe it would work for WTC if all Jewish Ironman participants paid a special High Holiday $1000 fee, this would allow them to carry over their 2011 qualification to 2012, and get the a nice membership card and subscription to Lava Magazine.

Be Healthy, Train Smart, Have Fun

Coach Jeff

As a coach the first thing I do with every new client is join them on a very easy run. I do this so I can get a feel for the person and observe their form and technique. Based on these observations I can begin the process of tweaking their running form to make running easier and more efficient. Again, because we are all different some will make these adjustments faster than others, but the results are always the same, easier running, faster times and fewer injuries.

It would be impossible to address all of the actions that are involved with running in this book. So I am going to address the attributes that will have the greatest impact on you as a runner.

Tall and Quiet

The first is posture and form. Although this may seem like a simple thing to change, I can’t tell you how many times I have to make small reminders to even some of  my most experienced and successful clients. I often tell you in my training plans to run tall and quiet. This is the most important tip I can give you. For endurance runners keeping your head up, and back straight takes the weight off of your quads and significantly reduces the amount of pounding on your knees. Focus on lifting your knees and landing lightly. This allows you to strike with a lot less force and cuts back on the braking action of each stride. Finally, relax your shoulders, arms, hands and even your face. Hunching up and bunching up will make your runs tighter and less fluid. Always focus on being relaxed.

Fast Feet

The next thing I address constantly in your training is having fast, light feet. Fast feet are accomplished by reducing your stride length and increasing the number of foot strikes per minute you use while running. You should be striving to reach 18 to 25 left foot strikes every 15 seconds. In the beginning you may feel like you are taking baby steps, but as you become more comfortable, you will feel how much more economical it is to under stride than over stride. Long strides use more energy and cause more breaking action than shorter faster steps. Again, a high stride rate reduces the amount of force at impact and greatly reduces the risk of injury.

Light Feet

When I tell you run with light feet I am talking about reducing the force, impact and amount of time your feet spend on the ground. For decades endurance runners ran with the notion it is best to strike the ground with the heel of your foot and roll forward before pushing off for your next stride. More recent research tells us that this causes two actions you want to avoid as a runner. The first is a stiff impact as your heel pushes into the ground, and the second is the longer length of time your foot is on the ground. Both reduce efficiency and speed.

However, if you land on your midfoot or forefoot, your foot will rebound almost instantaneously to initiate your next stride. This immediate energy return comes from the energy stored in your muscles as they are quickly stretched and then allowed to quickly release this energy. Therefore, landing farther forward on your foot improves your velocity with no effort on your part. In fact, research has provided that many world class runners take advantage of this action. One study showed that of the fastest runners, 60 percent landed on their forefoot, 30 percent made contact at their midfoot and only 10 percent were heel strikers.

Keep in mind when you land on your heel, your foot must be well in front of your center of gravity. Whenever a support point is in front of your center of gravity your forward motion is slowed. Again, it’s like putting on the brakes with every step. Now you must increase your acceleration to counter the braking. This constant speeding up and slowing down uses a lot of energy therefore making you far less efficient and economical as a runner.

Lose Your Bounce

A huge energy waster is bouncing up and down with each step. That’s why converting your leg motion to the more horizontal pendulum swing from the vertical knee lift is so important. Fortunately increasing your foot turnover and reducing your stride length will naturally reduce you’re your bounce.

The best technique to help promote horizontal movement is leaning from your ankles.  There is no bending at the waist to achieve forward lean. This position will allow your forward foot strike to convert your movements in a more horizontal direction. Simply put, you bounce less.

Why is it important to bounce less? Here is a great example. In a 10K race if you are a 150 pound person and your center of gravity, (your hip, waist and pelvic region) bounces up and down 2 inches with every stride, you will have lifted the equivalent of 84 tons one foot high. However, if you reduce your bounce to one inch per step you cut your workload in half to 42 tons raised. That is a lot of saved energy.

Not only is energy saved by reducing your bouncing with a long stride, but your impact forces are greatly reduced over the course of the race. This of course reduces your risk of runner’s injury.

Be Healthy, Train Smart, Have Fun

Coach Jeff

• In advance of your trip, we will discuss your goals  via telephone.
• The coaches will send you a comprehensive training and fitness form to fill out.
• We will then discuss a time frame to work on your personal limiters.
• These days can be scheduled any day of the week.

3-Day Overview (subject to change based on individual needs):

• The coach will pick you up on at Denver International Airport.
• After arriving and checking in, we’ll do a short run, have dinner and get acquainted.
• Your first day will be a pretty intense training day. Including
• LT Test to establish HR and/or Power training zones
• Follow up with results of testing
• Body Composition Testing
• Nutrition Consultation
• Run analysis w/video taping
• Second day will include the following:
• Swim analysis with video taping
• Weight training and core strength exercises.
• The third day we will put it all together.

Some of the other details that we will cover:

• Evaluation of past training
• Develop future goals specific to the individual athlete
• Discussion on diet, race season planning, training theory, etc.
• Specific workouts to improve your limiters

The total cost for this package is $800.00  (packages available for 2)
A $250 deposit is due at the time your visit is scheduled – this is non-refundable

Includes:

• Personal coaching and testing with the coaches
• Transportation to and from Denver Airport
• All meals from arrival to departure

Does not include:

• Airfare to/from Denver, CO
• Bike shipping
• Lodging

coach@prsfit.com for details

Running can have a high rate of over-use injuries: Shin splints, plantar facitis, palellofemoral pain,  commonly referred to as runner’s knee, and Achilles tendonitis. All of these injuries can be avoided by taking the five components of fitness and incorporating them into training plans.

There was a time when “strength training” was looked on as almost taboo for the runner. Some runners today still avoid the weight room as much as possible for fear of weight gain through additional muscle mass. Do not make this mistake!

I incorporate a muscular strength, muscular endurance, and core strength plan in every training program I design for every person I train. I am convinced beyond a shadow of doubt, through personal experience and by monitoring the results of my clients, that runners who adhere to the simple strength programs I have designed, (and are contained in my book) suffer 95% fewer injuries. In fact, a recent study of runners that introduced a weight program to their training reported not only a reduction of injury but also an increased time to muscle exhaustion on their runs. The people in this study ran farther at a measured intensity level following a strength program for just a few weeks.

Your slow twitch muscles, or your endurance muscles, gain strength from weightlifting allowing them to carry more of the workload than your fast twitch muscles. Since your fast twitch muscles burn more glycogen and produce more lactic acid, your endurance benefits from the increased strength of your slow twitch muscles. The most recent studies show that runners who added a strength program to their training regimen show endurance improvements ranging from 10-35%

In short, adding a weight training and core strength program to your training and race preparation will increase your endurance, greatly reduce your risk of overuse injuries, give you overall body fitness and add a nice variation to your weekly training routine.

“Unleash Your Potential”

Be Healthy, Train Smart, Have Fun

Coach Jeff

Make your goals possibilities not expectations. Many times, we are disappointed when we do not achieve our expectations. However, possibilities are always there to work toward regardless of the results. Write down your goals! Post those on your refrigerator, your computer at work, share them with a friend a family member or business associate. Being aware of your goals will keep you committed to the process of reaching them. Once you start to see the successes, they will keep you motivated and moving forward. More importantly be consistent, let your training become a part of your daily routine.

Consistency is by far the best and safest way to attain the results you are looking for. Consistency does not mean over training, but it does mean establishing a pattern of training that allows you to achieve the most improvement with the least amount of focused effort. Most coaches today, myself included, support the training philosophy that small fitness gains over long periods of time are far better than large gains over short periods. It is your consistency that allows you to practice moderation in training, and coupled with periodic rest days that will contribute to long-term gains and lack of injury.

Are your support systems in place? My guess is, if you are reading this book you are not training to make the next Olympic team or earning your income from endorsements. Like most people, you have a family, a job, and the daily responsibilities that life brings. Take the time to talk to your family, friends and business associates about your goals. Let them become a part of your efforts to make positive physical changes in your life that will carry over into a more positive and productive personal life. If you are training for a marathon, it will require weekend long runs. Have the family meet you at the end of your run for a nice cool down hike or walk. If you train in an area where it is safe for your kids to ride bikes, take them along on your runs. Whatever it is make it a team effort. The rewards are worth it.

Keeping your goals realistic is important. You want your goals to be challenging, but if they are too high, they may only lead to failure and disappointment that may discourage you from continuing. Make sure your goals are specific. By setting short-term goals that keep you focused and motivated, you will not loose sight of your ultimate goal. Being able to measure your goals allows you to monitor your progress. It is imperative to log your training. Keeping a log provides an invaluable resource in pinpointing which workouts are working best for you. It has been my experience that runners who keep a log are far more focused and achieve much higher levels of success than those who do not.

Make sure your log contains the following details:

Workout specifics (type, distance, intensity)

1. Pace
2. Time of day
3. Weather conditions
4. Nutritional information (before, during and after workouts)
5. Heart rates (morning resting and heart rates during your run)
6. Sleep patterns
7. Daily stress levels
8. Workout summary of how you feel

I cannot begin to tell you how important it is to have fun and find some kind of entertainment value in your training. Always look for new ways to make your training fun and interesting. Vary your workouts never do the same training week back to back. A fresh approach means a fresh attitude, and this can carry over into every aspect of your life.

“Unleash Your Potential”

Be Healthy, Train Smart, Have Fun

Coach Jeff

Make your goals possibilities not expectations. Many times, we are disappointed when we do not achieve our expectations. However, possibilities are always there to work toward regardless of the results. Write down your goals! Post those on your refrigerator, your computer at work, share them with a friend a family member or business associate. Being aware of your goals will keep you committed to the process of reaching them. Once you start to see the successes, they will keep you motivated and moving forward. More importantly be consistent, let your training become a part of your daily routine.

Consistency is by far the best and safest way to attain the results you are looking for. Consistency does not mean over training, but it does mean establishing a pattern of training that allows you to achieve the most improvement with the least amount of focused effort. Most coaches today, myself included, support the training philosophy that small fitness gains over long periods of time are far better than large gains over short periods. It is your consistency that allows you to practice moderation in training, and coupled with periodic rest days that will contribute to long-term gains and lack of injury.

Are your support systems in place? My guess is, if you are reading this post you are not training to make the next Olympic team or earning your income from endorsements. Like most people, you have a family, a job, and the daily responsibilities that life brings. Take the time to talk to your family, friends and business associates about your goals. Let them become a part of your efforts to make positive physical changes in your life that will carry over into a more positive and productive personal life. If you are training for a marathon, it will require weekend long runs. Have the family meet you at the end of your run for a nice cool down hike or walk. If you train in an area where it is safe for your kids to ride bikes, take them along on your runs. Whatever it is make it a team effort. The rewards are worth it.

Keeping your goals realistic is important. You want your goals to be challenging, but if they are too high, they may only lead to failure and disappointment that may discourage you from continuing. Make sure your goals are specific. By setting short-term goals that keep you focused and motivated, you will not loose sight of your ultimate goal. Being able to measure your goals allows you to monitor your progress. It is imperative to log your training. Keeping a log provides an invaluable resource in pinpointing which workouts are working best for you. It has been my experience that runners who keep a log are far more focused and achieve much higher levels of success than those who do not.

Make sure your log contains the following details:

1. Workout specifics (type, distance, intensity)
2. Pace
3. Time of day
4. Weather conditions
5. Nutritional information (before, during and after workouts)
6. Heart rates (morning resting and heart rates during your run)
7. Sleep patterns
8. Daily stress levels
9. Workout summary of how you feel

I cannot begin to tell you how important it is to have fun and find some kind of entertainment value in your training. Always look for new ways to make your training fun and interesting. Vary your workouts never do the same training week back to back. A fresh approach means a fresh attitude, and this can carry over into every aspect of your life.

“Unleash Your Potential
Be Healthy, Train Smart, Have Fun
Coach Jeff

Uphill and Downhill Running Made Easy from Jeff Kline on Vimeo.

My personal opinion is; Nutrition should be added as a sixth component. In fact I believe nutrition is so important that it should be second only to cardiovascular health. Heck in reality you can’t really have great cardio health if the nutrition is not right. I don’t care how much you run, bike, swim, walk, jump out of airplanes whatever! If you are making unhealthy food choices sooner or later it will catch up to you.

All runners and triathletes, beginner to elite need to understand the basics of eating properly to fuel your training, racing and overall health. I know, I know, with all the different nutritional information on the market today everyone is a little confused. I get that! And I’m not saying that I have a solution for everyone! I am, the biggest believer that as individuals we all respond differently to different things. That being said, I will say that in 99 out of 100 cases the basics apply and keeping it simple and clean will help you.

What do I mean by simple and clean? Easy, we all need carbs, fats, proteins, vitamins and minerals for our bodies to function properly. How much we need varies on our body make-up but you can determine that by following a few simple guidelines. Calculate your Resting Metabolic Rate (the number of calories you need just to exist). Then calculate your Total Daily Energy Expenditure (the number of calories you need to support your lifestyle) (all activities). Then fuel your day accordingly. How many carb, protein and fat grams will be determined by your activity level, but that too can be easily calculated.

Eating clean is something that is so easy, but over-processed (no pun intended) that we tend to get confused. Clean protein’s are found in range fed (not feed lot beef), poultry, cold water fish (salmon, halibut, tuna etc,). Clean carbs come from veggies with a low starch content. Fruits are also a great source of carbohydrate. Eliminate the starches, the sugars and the processed foods from your diet. I can guarantee in most people these simple changes will have drastic improvements on your energy levels and overall health.

So in essence it’s not that hard to make smart food choices to support your lifestyle. Look if your willing to run and bike in these miserable summer temperatures, swim like you want to be a fish, all in order to achieve some fantastic physical accomplishment. Enhance those efforts by fueling your body properly and making sure the plugs that fire the engine are clean and tuned properly.

I am always available to answer questions on training and racing by emailing: coach@prsfit.com. You can tune into our weekly podcast www.prsfitlive.com/live, where again we will answer your questions. And as always;

Be Healthy, Train Smart, Have Fun
Coach Jeff

Forefoot Running Drills from Jeff Kline on Vimeo.

Podcast on Natural Running/Forefoot Striking 6-16-10 from Jeff Kline on Vimeo.

Newton Natural Running Form with Danny Abshire from Jeff Kline on Vimeo.

Reaching Out from Jeff Kline on Vimeo.

Staying Motivated through training! from Jeff Kline on Vimeo.

Nutrition Tips For Racing and Training from Jeff Kline on Vimeo.

Help for Nagging Pains from Jeff Kline on Vimeo.

Cadence for Biking from Jeff Kline on Vimeo.

Swimming Drills from Jeff Kline on Vimeo.

Race Report 2-8-10 from Jeff Kline on Vimeo.

Basic Strength and Core Exercises from Jeff Kline on Vimeo.

Forefoot vs Heel Striking and Over-Pronation from Jeff Kline on Vimeo.

Ask the coach from Jeff Kline on Vimeo.

Consecutive Days Run: 24

Runner: Brandon Wood

Shoes: Sir Isaac Guidance Trainers

Location: New York, NY

Type of Run: Hard

Time of Day: 6:17 PM EST

Distance Run: 13.1 miles

Time Run: 01:35:20

Average Pace: 7:13 per mile

Weather Conditions: Cold-ish (37 degrees Fahrenheit), overcast

Disposition: Good

Link to Run Detail: http://connect.garmin.com/activity/23138087

About the Run: Today was the New York Road Runners Manhattan Half-Marathon, part of the NYRR Half-Marathon Series presented by Continental Airlines. If you’ve been following my posts, you know that my goal time was 1:35:00. Well, I am happy and proud to say that I ran a PR of 1:35:19! My previous PR was set in the first half of the 2009 Philadelphia Marathon in a time of 1:44:38. That makes toda’s half-marathon a PR for me by OVER NINE (9) MINUTES!!

First and foremost, I must give massive thanks to my support team. My coach, Jeff, who kicked me into gear in relatively little time. And also an enormous thank you to the one and only Laminator who paced me the entire way, keeping me going the entire time.

The race course was roughly two and a half loops of Central Park. For those that have run the full loop of Central Park before, you know that to call it a challenging course is somewhat of an understatement. This particular race began at roughly West 63rd Street on West Drive heading in a counter clockwise direction. This means that the runners got to feel the full fury of Cat Hill as well as Harlem Hill, and ALL the little bastard hills in between.

The goal for the race was to maintain a consistent effort for the entirety of the race. I honestly don’t have too much to say for the first half of the race. Cat and Harlem Hills seemed to cruise by, though the smaller hills just after them definitely reminded me to be humble. Lam maintained such a poised, relaxed posture that it really rubbed off on me, keeping me calm.

Once we got into the second loop, Cat Hill came up fairly quick. The weather held together nicely and was nice and cool, but by the second loop, I was definitely feeling hotter than I would have liked. I opened the zipper of my shirt (Sugoi Mid-Zero Zip) to let some air in and felt a lot better. At about mile seven, I took my Gu Roctane as I had planned. I felt decent through Cat Hill, but definitely felt the effort. The hills following the Cat though, ate their way into me. I noticed my breathing becoming much faster than I would have liked and at the same time, while my technique held together well, my stride turnover slowed considerably, thus making my legs work more than usual.

As we dropped down the hill in the Northeast corner of the park, by Lasker Pool, feelings of trepidation and a small touch of dread came over me know what lay ahead. As we hit Harlem Hill, I did my best to take deep, full breaths to get my heart rate as calm as possible. The first part of the hill was OK, but as we got to the small plateau-ish area before the next rise, I could feel my heart going into my zone 5 rate and my breathing speeding up accordingly.The next rise was pure agony and I have honestly never come so close to vomiting during a race. The next couple of miles, until we got to about mile 12, I honestly don’t remember much, except keeping my eyes on Lam and just moving forward.

Once we hit mile 12, Lam told me to count my strides to 100 to make it go by easier. I tried this, but my brain wasn’t working so well and I kept losing count after about 20 or so. I guess Lam noticed this and he began counting out loud so I could hear him and it really helped. As we entered the last half mile, he was pushing me to really go for it and, to be honest, I just didn’t have anything left. At some point, eve though I refused to look at my watch, I knew I wasn’t going to go sub-1:35:00, but I just kept pushing as much as I could. As we crossed the finish line, I thought I was going to fall over but held on to Lam (Thanks!) and managed to keep myself upright.

I had a great race, and I made (for the most part) my goal time. I truly believe that, had this been a less difficult course, I could have gone much faster and not felt like I was dying late in the race. Lam was an absolutely amazing person to take me to the line and I cannot thank him enough.

Brunch afterward was fantastic, with so many new friends having a great meal together and a great time. Thanks to Michelle for handling the reservations for our get together! So many PR’s were set by so many friends, and all were celebrated, PR or no. What a fantastic race!

Official Results Link

How to Calculate Your 5 Heart Rate Zones from Jeff Kline on Vimeo.

Training for Relays from Jeff Kline on Vimeo.

Runners and Triathletes are Special from Jeff Kline on Vimeo.

BMI/RMR/Caloric Needs and Balance from Jeff Kline on Vimeo.

Building pace for marathons and triathlons from Jeff Kline on Vimeo.

Over-Pronation, Support and Good Form from Jeff Kline on Vimeo.

Tapering Nutrition from Jeff Kline on Vimeo.

Some helpful information on Protein from Jeff Kline on Vimeo.

A little about heart rate training from Jeff Kline on Vimeo.

Running with Turnover from Jeff Kline on Vimeo.

Holiday Greetings from Jeff Kline on Vimeo.

Ironman Florida – November 7th, 2009 Panama City Beach, FL, USA

Race Totals: 9:35:13
Swim: 1:04:05
Bike: 4:45:10 (23.6 mph avg)
Run: 3:33:44 (8:09 per mile avg)
16th M30-34
Complete race results posted here.

Panama City Beach set the stage for what I wanted to be a standout performance.  Everything to have a fun fast race was in place.  A rough ocean swim, mostly flat bike course, followed by a run course that was full of spectators to cheer you on.  My training was a question mark however.  IM Louisville was only 10 weeks previous and the weather had gone downhill in Michigan making it tough to do any 6-7 hour long brick workouts.  Most of my long bike rides were done on a trainer and were shortened so my overall fitness wasn’t as good going into the race as it was in Louisville.  Nevertheless, Ironman is more mental than it is physical so I still felt prepared and confident going into the race.
Pre-Race Breakfast:
My usual pre race nutrition for any race of any distance has always been the same but since becoming a member of Team First Endurance I have changed things up a bit

• 4:00am: 2 Scoops of Prototype First Endurance EFS, 1 Scoop CarboPro, 1/2 Scoop First Endurance Pre Race, 1 EFS Bar.  From that point on I just sipped on water until the swim start

Swim (3.8km / 2.4mi):
The swim at IM Florida is a mass start ocean swim in the Gulf of Mexico.  This is the first time for me doing both a mass start with 2500 athletes and doing an ocean swim.  I had swam the day previous doing a lap of the course and noticed a lot of jelly fish and some quite large swells at the turn buoys.  On race morning the water had actually gotten a bit rougher.  The surf coming in toward shore was larger as the winds had picked up.  When the cannon went off it everyone went crazy.  The water became a total washing machine as everyone raced into the ocean.  Getting out to the first buoy was pretty tough with all the athletes and surf.  There were jellyfish in the water too but they were probably pretty scared with all the swimmers so they stayed pretty deep.  Everything was pretty good till the first turn buoy.  When I made the left the swells seemed much larger and now the sun was in my eyes.  I was trying to ride the swells and do my sighting to the next buoy as I was coming up over the top of swell.  Made the next left and headed back toward shore at the end of my first lap.  Now Florida is a 2 lap course and you get out of the water after the first lap and go out diagonally to the first buoy.  This really slowed everyone down.  Just about everyone’s second lap is 3 minutes slower than their first because of this.  You had to run down this line they had put in the water but it wasn’t deep enough to dolphin unless there was a swell coming and wasn’t shallow enough to run so it was just a pain.  The 2^nd lap had much less congestion than the first and overall I feel I swam it faster although thanks to the way it starts my time doesn’t reflect that.  I did manage to punch a jelly fish on the second lap which felt really strange but luckily I didn’t get bit.

Swim Total: 1:04:05

After the swim they had the strippers there and they had some trouble getting my wetsuit off.  I appreciate the help but I could have done it faster myself.  The transition for this race literally ran through my hotel and into the convention center. I was a little upset that I had to put my helmet and shoes into my T1 bag as I like to leave that stuff at my bike but for this event they didn’t allow shoes clipped into the pedals.  Basically a non event transition, grabbed my 3 flasks of Liquishot and M&M’s container of Suceed Caps and took off.

T1 Time: 5:34

Bike (180km / 112mi):
Onto the bike I started with a bottle of 2 Scoops First Endurance EFS Prototype, ½ Scoop First Endurance Pre Race, 1 Scoop Carbo Pro.  Also I downed half of a EFS Liquishot flask immediately following the beginning of the bike.  For the remainder of the bike my nutrition plan was to drink half a flask of Liquishot every hour and drink Gatorade and water as needed.  I really didn’t keep count of the bottles I drank but probably around 3 Gatorade and 2 water.

The first 10 miles of the bike were very windy but the wind was coming from the south so I just leaned into and put the hammer down on the flat course.  I was averaging about 25-26 mph till I came to the first and only hill on the course which is a freeway over pass.  Continued on course averaging around 25-26 mph.  I was through the first 40k in about 57 minutes.  After the first 40k I looked back and could see the draft pack coming.  I thought that I could hold them off but the course became windy and my speed slowed to about 22 mph.  They got closer and there wasn’t much that I could do.  Eventually I was caught and was forced with the decision to either ride with them or slow down to 15 mph.  I decided the best for me and my Kona chances were to ride with them and keep it as legal as possible which was tough to do with 40-50 riders in a group and nowhere to go.  Every time a draft marshal would show up, everyone would hit the brakes.  I tried about 5 or 6 times to make a breakaway off the front but then the draft marshal would leave and the pack would speed up and catch me again.  I didn’t want to blow up knowing I still had a marathon to run after this ride so I just did my best to stay legal and safe throughout the remainder of the ride.  It was a very dangerous ride as well with 3 major injury crashes during the course of the ride all happening right in front of me and I was pretty upset with the fact that my safety was in jeopardy due to these idiots around me.  I almost had to run someone’s bike over during one of the crashes.  I could go on about the stupid things in the pack but I won’t.

At one point the pack slowed as I was drinking Liquishot and head referee Jimmy R snuck up behind me on a motor bike.  I guess I was drinking for more than 20 seconds because I got pinged for drafting and had to serve a 4 minute penalty.  I tried to explain everything to him but he was so upset by the drafting he wasn’t interested in talking to me.  In total  there were 200 drafting penalties given that day and 21 DQ’s for people not showing up to serve them.

At about mile 90 I went to reach for my Suceed Caps and didn’t realize the container was opened.  I ended up spilling every single capsule I had on to the course and I did it right in front of a marshal.  I was cussing like a sailor and the marshal must have seen my frustration because they didn’t give me a littering penalty.

Eventually we came up to the freeway bridge about 12 miles from the finish.  With receiving the penalty and losing my caps I was so upset I decided I was done with pack and figured I could drop everyone on the climb and that’s what I did.  Everyone slowed going up the hill and the pack broke.  I stood up, downshifted and redlined myself off the front, down the hill, and continued to hammer to keep my distance into the finish.  I had to serve my 4 minute penalty before I could go into transition.

Bike Nutrition:

• 24oz of 2 scoops First Endurance EFS, ½ scoop Pre Race, and 1 scoop CarboPro
• 3 bottles of on course Gatorade Endurance
• 2 bottles of water (I don’t know the oz in them)
• 3 flasks of EFS Liquishot
• 2 Suceed Capsules

Bike Total: 4:45:10 (23.6 mph)

T2: 6:40

Run (42.2km / 26.2mi):
Going into the run I felt quite confident about my speed.  The few long runs I had done were done a pretty good pace and I thought I was capable of a sub 3:20 split.  My only question mark was my overall fitness but I thought I could mentally push myself through that.  Obviously still quite upset from the bike ride I went out in rage.  I don’t feel I went too hard but I was upset and ready to push.  Within the first few miles I began cramping.  Usually at this point I would take in salt capsules but I didn’t have any since I dropped them on the bike.  Next time they will be in T2 bag as well.  Also by the nature of the bike split I had, there weren’t too many other people on the course to ask if they had any salt and 1 ounce of Gatorade at an aid station isn’t even close to one salt pill.  I had a small Fuel Belt bottle of concentrated EFS in one hand and a flask of Liquishot in the other.  I was hoping between that my special needs of the same thing I would have enough salt.  During the run I had to walk quite a few times and even had to use the bathroom once.  I also had to stop completely for a couple of minutes to stretch out a cramping left quad.  I was pretty frustrated because my fitness actually seemed to be ok and when I was running I was doing a high 6 to low 7 minute pace but with the cramping I was having I wasn’t able to even run 3 miles without stopping.  I continued to eat Liquishot and drink Cola, Gatorade, and stretch out the EFS I had in the run bottles.  Coming around to the finish I wanted to start celebrating but my calf muscles had other plans.  I almost locked up just before the finish chute, which would have been terrible.  I made it across the line with a 4 minute run PR so I was still pretty happy but things could have been really good if I would have had the salt pills.
Run Nutrition (very rough estimate):

• 2 8 oz Run bottles of First Endurance EFS Prototype
• 2 Flasks EFS Liquishot
• Various amounts of Water, Gatorade, and Cola

Run Time: 3:33:44 (8:09 per mile)
Finish Time: 9:35:13 – 16th Male 30-34

Overall I am very pleased with my performance at Ironman Florida.  Sure there’s a lot of shoulda coulda woulda’s but this Ironman so you have to deal with what you got and I am happy with how I dealt with everything on the day.

A huge thank you to my wife for supporting me at another one of these endeavors, your support means the world to me.  Also thank you to Jeff Kline for the training assistance you have provided me for the last couple months.  It really helped out getting me through post IM Louisville and rebuilding for Florida, Brian at PBN for all the nutritional product guidance and, First Endurance for the support of the best nutritional products on the market.

Sure I didn’t get the Kona slot but there is always another race, in this case IMLP 2010!!!