Make Running Easier!
Master the
PAF
of Running of Running
of Your Running bill@coachleach.com
WHAT YOU SEE…………IS WHAT YOU GET!
The
P A F of Running Skill –
Posture Arm Swing Foot Strike
bill@coachleach.com
Posture Think:
Run Tall!
Run fully upright - Torso perpendicular to the ground - TYB! Hips tucked under your torso bill@coachleach.com
Arm Swing • Bend elbows to a 90 degree angle • Swing Arms Backward along the side to the Side Seam of your Running Top…Along a path that is above the top of the hips and beneath the bottom rib • Track your Arm Swing by touching your Torso with your Thumbs • Swing Arms Forward adjacent to your side and to the midline in the front of your torso bill@coachleach.com
Foot Strike • Strike the ground beneath the front of your Hips • Legs and feet should not be visible via “Peripheral Vision” • Strike the ground at your forefoot at faster speeds • Strike the ground at your mid-foot at moderate or slow running speeds
bill@coachleach.com
Limit
Forward Arm and Leg Swing
Hands, Arms, Legs and Feet Should NOT Be Visible via Peripheral Vision while running
bill@coachleach.com
Pre-Run Drills Drills to establish Efficient, Healthful running skill: 1. Standing Pawing Drill - https://www.dropbox.com/s/8he09n3tw0b164d/STANDING%20PAWING.mov?dl=0 2. Retro Walking Drill - https://www.dropbox.com/s/4i4e9p4rqgtp469/RETROWALKING.mov?dl=0 3. Retro Running Drill - https://www.dropbox.com/s/6zkxwrnvr523xbb/RETRORUNNINGDRILL.mov?dl=0
4. C-Skipping Drill - https://www.dropbox.com/s/mldpfkt4kf50pmd/CSKIPPING.mov?dl=0 • C-3 Drill Drill - https://www.dropbox.com/s/84unbvh7p9quq4p/C3DRILL.mov?dl=0
1. Carrioca Drill - https://www.dropbox.com/s/d7i41bxvkxa79c7/CARRICOS.mov?dl=0 bill@coachleach.com
Mid-Run Skill Reset Do the following drills at every ½ mile point throughout the run while continuing to run
1. 3 X Pelvic Tilts (Butt Tucks) while running
2. C-Skipping – 2 X 10 Meters while running bill@coachleach.com
Arms and Legs are “Synced” To limit effort and to remain healthy Limit Forward Leg Swinging by maintaining a “Short, Rapid” Arm Swing bill@coachleach.com
Efficient,
Healthful Running Skill
IS NOT Infinitely Sustainable…..
To Run Efficiently and to Remain Healthy: – – – –
Do Ab and Hip Focused Exercises 1 – 2 times daily Do Running Skill Drills prior to every run Do “Mid-Run Reset” Drills during every run Check Running Skill regularly via video bill@coachleach.com
HAVE FUN!
bill@coachleach.com
CARA Super Clinic 2017 Periodization of Speed Training Presented by Coach Tom Cuffe
tom@cararuns.org
What is speed? stride length x stride frequency In Physics: speed = distance/time v = d/t.
Is speed: science, is it art? Or both?
The answer is it is ALL that and more! Much more!!!
Types of speed training… • • • • • •
Short Speed Repetitions Interval Training Repetition Training Tempo or Lactate Threshold (LT) Workouts Fartlek (Speed Play) Hill Training
Putting it all together: PERIODIZATION 1947 – Arthur Lydiard, New Zealand Gradual Adaptation to Stress 1936 – Hans Selye, Scientist
PERIODIZATION‌
is the systematic planning & organization of a training program which is broken down into specific blocks of time = microcycles & mesocycles. Within each time frame there will be specific emphasis on particular types of running. .
Phase 1 Training – 6 weeks In this phase we will concentrate on turning our legs over at 5k and 10k pace interspersed with some fartlek. We are also going to introduce doing short sprints for form, acceleration and turn-over to help open up our stride, these will be done over 30, 50 and 75 meters. We will also incorporate hill work to improve our efficiency and form.
ra
Examples of phase 1 workouts: Week #1 – 9-12x400 @ 5k pace Week #2 – 5 mile Fartlek Week #3 – 6-9 200 meter hill repeats Week #4 – 5-6x800 @ 5k pace Week #5 – 4xmile @ 10k pace Week #6 – 8 miles @ marathon pace NB – aGer our long runs and marathon pace runs add in short snappy acceleraKons of 30, 50, 75 meters with full recovery.
Phase 2 Training – 6 weeks In this phase we will add in tempo runs, lengthen our marathon pace runs and increase our volume of our track work. All the while working on our form, power and efficiency with our track session and shorter work.
Examples of phase 2 workouts: Week #7 – 6-8x800 @ 5k pace Week #8 – 5 mile LT/tempo run Week #9 – 9-12 200 meter hill repeats Week #10 – 15-20k @ marathon pace Week #11 – 6 mile LT/tempo run Week #12 – 5-6xmile @ 10k pace NB – aGer our long runs and marathon pace runs add in short snappy acceleraKons of 30, 50, 75 meters with full recovery.
Phase 3 Training – 6 weeks Here we will be center our focus on marathon paced runs, keeping our LTs in tact, reducing the track work and concentrate on proper recovery and the race goal ahead.
Examples of phase 3 workouts: Week #13 – 2x3 mile LT/tempo Week #14 – 5-6x mile @ 10k pace Week #15 – 8-10 miles @ marathon pace Week #16 – 5 mile tempo run Week #17 – 5-6 miles @ marathon pace Week #18 – 3-4x mile @ tempo pace NB – aGer our long runs and marathon pace runs add in short snappy acceleraKons of 30, 50, 75 meters with full recovery.
Conclusion Remember that all training is work in progress, that it is fluid and should always be open to be tweaked. In the Special Forces… IMPROVISE ADAPT OVERCOME “Be the water…” – Bruce Lee
Mission To help athletes maximize their performance* by providing evidence based nutri;on plans in a few simple steps!
*for training and/or competition
Founders
• 25 Years business experience • Director Eaton Corp/ Booz Allen Consultant: Strategy, Operations, New Product Development. • Manager Avery Dennison Software Development • IronMan • Cyclist • Marathoner
• World’s leading sports nutritionist • Works with World and Olympic Champions • Professor of Exercise Metabolism • Global Senior Director Gatorade Sports Science Institute. • IronMan triathlons; 6x Hawaii Ironman • Elite bicycle racing • 50+ Marathons
The Problem: Improper Nutrition
Getting it wrong
Under performance (40-50%) • Running out of energy • Dehydrating Medical issues (up to 70%) • GI problems (10-70%) • Severe GI issues (5-20%) • Hyponatremia (0-18%) In races & training, pros and everyday athletes alike DeOliveria et. al. Sports Med (2014); Chiampas et. al Sports Med (2015); Hew-Butler et. al. Clinical Journal Sports Med (2015)
The Opportunity
Getting it right
Optimal performance • Properly fueled & hydrated • Strong to the finish Avoid medical issues Achieve • Your personal win! • The next level, for all levels! • Beat yesterday
The Solution
Evidence Based
Credible
Personalized
Easy to use
About Me
My Event
My Fuel
The Solution
Products • •
Brands: ~50 (global leading) Products: ~1000 – Primarily packaged brands – Also regular foods
•
Coming soon: product search and compare
My Plan
The Solution
Nutrition Resources
hJp://www.cararuns.org/en/Resources/Nutri;on/Nutri;on-Planning/
Nutritional Training
NUTRITIONAL TRAINING GUIDE
NUTRITIONAL TRAINING
• Training the gut vs training
EXAMPLE
muscle • How oQen do you need to train gut? • How much do I need to take? • How long before my race do I start? • How to use CORE to train the gut? • Example • Warning hJp://www.cararuns.org/en/Resources/Nutri;on/Nutri;on-Planning/
Nutrition Guides NUTRITIONAL TRAINING RACE TRAINING GUIDES • Carbohydrates are performance fuel
GUIDE
• Carb-loading • Breakfast • Good carb sources for race day • Nutri;on during the race • Carb forms: liquid, gel, chew, solid… • Caffeine and performance • Dehydra;on • Training • References hJp://www.cararuns.org/en/Resources/Nutri;on/Nutri;on-Planning/
REVOLUTIONA RY WEARABLE SENSOR TECHNOLOGY Ryan Perry, PT DPT, MTC, OCS, SCS, CSCS, CMTPT, FAAOMPT NovaCare at Lincoln Square 4657 N Lincoln Avenue Chicago, IL 60625 CARA SuperClinic April 30th, 2017
Loca;ons:
Lincoln Square 4657 N Lincoln Ave, Chicago, IL 60625 773-989-6472 Andersonville 5221 N Broadway, Chicago, IL 60640 773-784-9406 Union Sta;on 444 W Jackson, Chicago, IL 60606 312-407-0143
WE TAKE HUMAN MOVEMENT AND TURN IT INTO EASILY INTERPRETED DATA. WE USE WEARABLE SENSORS, SOFTWARE AND SOPHISTICATED ALGORITHMS TO OBJECTIVELY MEASURE HOW PEOPLE MOVE IN REAL LIFE… ANYWHERE. EVERY BEND. EVERY TWIST. EVERY STEP. 200 TIMES PER SECOND.
REVOLUTIONARY WEARABLE SENSOR TECHNOLOGY ASSESS HIGH-RISK MOVEMENTS WITH HARD DATA, NOT HUNCHES.
dorsaVi™ MOVEMENT SENSORS
dorsaVi™ SENSORS ARE SYNCED WITH HD VIDEO TO PRODUCE REAL-TIME OBJECTIVE DATA.
THE dorsaViâ„¢ MOVEMENT SUITE PROVIDES OBJECTIVE DATA TO ACCURATELY ASSESS MOVEMENT AND MUSCLE ACTIVITY, MANAGE TREATMENT OPTIONS AND GUIDE A SAFE RECOVERY.
HOW THE dorsaVi™ PLATFORM WORKS
dorsaVi™ SENSORS SEND INFORMATION WIRELESSLY TO SOFTWARE ON YOUR COMPUTER IN REAL-TIME.
RUNNING SAMPLE ViPerform™ RUNNING ANALYTICS
WHAT’S MEASURED Leg Symmetry Average Ground Reaction Force (L&R Leg) Average Initial Peak Acceleration Average Ground Contact Time (L&R Leg) Average Steps Per Minute Total Distance Average Speed, Time Outdoor Assessment for Up to 24 Hours
RUNNING ASSESSMENT IN ACTION
RUNNING ASSESSMENT Things We Often Test: • Jogging • Running • Sprinting • Acceleration/Deceleration • Distance Running • 5 equal intervals • Indoor or Outdoors • As long as you want to run (up to 24 hours)
Case Study
Case Study
Case Study
REVOLUTIONA RY WEARABLE SENSOR TECHNOLOGY
OTHER THINGS IT CAN DO…..
Athletic Movement Index Planks Squats Side Planks Single Leg Squats Single Leg Hops Single Leg Hop Plant Ankle DorsiFlexion ROM (CKC) * A functional test with more accurate and objective data!
REVOLUTIONA RY WEARABLE SENSOR TECHNOLOGY
References
Been there, Done it. Keeping It Fresh. John Coumbe-Lilley, PhD
DO YOU PRACTICE RUNESIA?
• If you had to write a headline about your previous marathon experience what would it be? • If you were to write a headline for this year’s race how might it be different?
DO YOU USE YOUR ABCs?
Awareness Behavior Challenge
HOW MOTIVATED ARE YOU FOR 2017? Competence • Goal Seing • Feedback Autonomy • Decision-making opportuni;es • Choice Relatedness • Personal Involvement • Vision • Rela;onships
Personal Development
Institutional Leadership
Faculty Engagement
Health & wellness
Sport Coach Leadership
Support Services
Attitude
WHICH FINISHER MIGHT YOU BE?
Belief in Potential
EVERY RUNNER FINISHED
SAME MEAL FRESH INGREDIENTS
Refresh Rou;ne Run Rela;onships Reunion
2017 A NEW YOU. We cannot choose when we run this event, but SPIRITUAL MENTAL we can choose how we prepare, how we complete it and how we face the challenges ahead and embrace the rewards as we ďŹ nd EMOTIONAL PHYSICAL them.