Press Play

SNAPSHOT

PODCASTS = Top Platform for gathering knowledge on running and life!

DIGGING DEEPER

Since 2013 PODCASTS have enlightened, informed, entertained, and challenged me as a runner. Some of my top reads have come from podcast author interviews. The relaxed nature allows for the conversations in the podcast to be realistic and eye-opening. The FREE aspect gives me the opportunity to sample different tenants of our sport. I have learned so much about ultrarunning, strengthening, training connections of different sports, psychology, injury, running form, the health of the Track and Field sport, coaching, etc...

Here are the sports mainstays that fill my queue and ears.

The Strength Running Podcast

Endurance coaching topics with many author interviews

The GAINcast

Old school coaching meets innovative theory

Magness & Marcus on Coaching

The insides of elite coaching and the sport of Track and Field/ Cross Country

Trail Runner Nation

Ultrarunning conversations galore, you will think you are on a long run with friends

The Rich Roll Podcast

In-depth interviews on life and endurance running

I navigate through the recent episode lists finding those that appeal to me. Often listening to them in the background of my run, drive, or housework.

SOLUTION

Download your device's Podcast app and press play.

Question for YOU

What podcasts do you recommend?

Book Review- Your Best Stride

SNAPSHOT

4/5 stars for the book Your Best Stride: How to Optimize Your Natural Running Form to Run Easier, Farther, and Faster- With Fewer Injuries by Jonathan Beverly (Former Running Times Editor)

DIGGING DEEPER

This gem was found while listening to the Strength Running Podcast by Jason Fitzgerald.

First, as a library loan, I realized this synopsis of all things running form related would need to be highlighted, referenced, and snapshotted for years to come.  Quickly Amazon delivered it to my door so that I could delve into it further with highlighter and living room floor at hand, highlighter for all the details and floor for all the practicing.  

This book has realistic exercises and tips on all parts related to form for runners to turn words into actions.

 
Backing up now, YBS refers to many other authors and experts that I have gleaned good insight from in the past.  What is great about this book, however, is the weaving of knowledge and practical application from many experts. The author doesn't have the experts rival each other's opinion but lets them complement each other.   Thus making the flow of the topics clear and concise. Love it!

 
This is why I recommend the book to you.  It is like 6 books in one!  I devoured it on Sunday evening.  Often trying out the different stretching or strengthening examples in between soaking up the information.

So what did I gain from this 200 page cumulated expert form guide?

ONE --- I knew it all along. I told my training partners during my first injury in my foot as an adult runner that it was coming from the hips.  Something is not right in my hips.  I knew it before the research was screaming it.  Yes, your running injuries are most likely from tightness or weakness in your hips.  

TWO --- YBS did not suggest a long protocol that would take 1 hour of daily devotion.  It suggested to pick from several options and BE CONSISTENT.  Surprise, I agree too.  Primarily because my experience says consistency and program flexibility works!

THREE --- Your arms matter.  Your posture, arm carriage, and shoulder mobility all impact your stride and running form.  After saving my legs but sacrificing my shoulder in a fall a few years ago, my stride was messed up until my shoulder was healed and mobile again. 

Many more points were made in the book and I am sure you will find yourself quoting and using the advice. I know I will be sharing them with my athletes! 

So why only 4 out of 5 stars? Videos, I want videos of the stretches and strengthening exercises. I like to see the movement.  Hence why I was on my living room floor testing out each move. Curiosity caught my 13-year-old cross country runner, as he joined in with me.

Checking out the iPod game posture to see how the curling forward of the upper body can shorten our chest muscles and limit our shoulder's range of motion.

SOLUTION

There are several reasons I had an awesome workout today (4x800 intervals), but one of them has to be the gained knowledge from reading YBS last night.  I stretched my hip flexors, ran tall, drove my arms back, and powered with my gluts.  Thanks J. Beverly!

P.S. I gain nothing financially from this book review. I am just a runner that found a book and gave it 4 stars!

Hugging your FEET

 

SNAPSHOT

Hug, stretch, and strengthen your feet within your daily life.

DIGGING DEEPER

I know for sure you don't need one more task to add to your running routine.  However, no worries for this secret will shadow your normal business.

Are you ever at a playground, soccer field, swimming pool, football field, beach, stream, or even your backyard?  

The luscious green grass is calling for your feet.  Grains of sand beckon your toes.  You will be surprised of often you can succumb to your feet's desires for hugs, stretches, and strengthening.  

In July I said yes to my feet and they have loved me back. All around me were opportunities to take my shoes off.

I come upon sand everywhere.  My neighborhood playground has a sand pit.  The water park as a volleyball court. The many beaches we visit through the summer, all sand filled. State parks with more volleyball courts. The tickly wrapping of the sand around my arch is so comforting.  The ground moves with me and guides my foot muscles.

Yesterday, I must have looked so happy since the woman with her dog commented that I must be dreaming of the summer days at the beach.

While I awaited my children's playground exploration, I walked through foot drills. They are a common exercise prescribed by physical therapists and described in running magazines. See this article by Russ Ebbets. The Army West Point Cross Country Coach, Mike Smith, in my USATF Level Two seminar highlighted that his talented runners will do their foot drills in the sand.  Hence why I find my toes in the sand.

Then I found the walk through the soccer field grass to the park was amazingly soft and giving. My feet stretched with each push off the ground. I could feel each of my toes doing their part in my balance and movement. It was beauty.  I dreaded putting my shoes back on afterward.

The fellow hikers followed our example in the Rocky Mountains National Park last August when my family and I threw our shoes to the side and rambled through the cold waterfall river of the Alluvial Fan. The challenge of wrapping the foot around the rocks in order not to douse our clothing proved delightful. Oh, how the cool water soothed our hot muscles.  It was love at first sight!  As my daughter declared her new love for cold river water. 

Often our fear of hard objects keeps our protective shoes on.  However, if you look where you are walking you can avoid the danger 99% of the time. I must add paying attention to the blissful green below you is very calming.

SOLUTION

This love is simple, take your shoes and socks off and walk through all the grass, water, and sand you can find.  It is every where!

In Just a Year and TWO MORE Runners

SHAPSHOT

Celebrating ONE YEAR and looking for two more runners!

DIGGING DEEPER

Hello Runners,

March 20th will be my first anniversary of private running coaching. Last spring I embarked upon this level of coaching and I am so thankful for all the opportunities I have had these past 12 months.

For seven years at the YMCA, I coached and presented Running Clinics with many runners of all different levels, individually and within groups. It was a great training ground and I became comfortable in the coaching role. 

However, one year ago I stepped out of my comfort zone by developing a website portraying how I can guide others through their training. I introduced myself as a running coaching and found many runners wanting guidence.

During this year of professional growth, two of my articles have been published in the Adirondack Sports Magazine, one (with another soon to be out) article in the Saratoga Mama magazine.  To date, I have published 34 blog posts, which have been a pouring out of my passion for running and all things related. Writing has given me another outlet to share the continuous knowledge I gain through my love of learning.  I enjoy having a voice as a writer. 

Receiving my USATF Level Two coaching certification brought a sense of pride as this mother of four had accomplished a great feat. In return, I have gotten the opportunity to observe the coach of the Shen High School girls running team, who was the second best team in NY and advanced on to Nike Nationals in Oregan in the fall. These trainings have strengthened my ability to guide runners through their seasons.

Over 60 youth ranging in ages 6-18 have gathered with me several times a week for 9 months of the year through my USATF youth team. This group is especially close to my heart as they are homeschoolers that would not get the opportunity to participate in a running team if this group did not exist.

Eighteen runners have worked with me in person through hour long running sessions. We have had many miles of conversations and discoveries. 

Six runners have improved their training through daily Training Guidance, which includes a combination of online training logs, texting, emailing, calling, facebook group, and runs. I have their back with resources, options, and tips to help them grow strong and quick.  Contributing to their transformations as runners over many months/year of close attention has been a highlight. 

It is time to celebrate as my one year anniversary approaches! Most of these opportunities to work with runners have come from friends sharing with friends. Please, take the chance to share with others your experience working with me this past year.

There are many ways I can help a runner.  From form analyzing, monthly training planning, race course preparation, track workouts, injury prevention and recovery, high school team preparation, starting running, running as an older runner, to how to fit running into a busy life, I am here to help running be a joyous and successful experience. 

At this point, I am looking for two more runners to work with at the level of daily Training Guidance.  This method has grown hopeful runners into consistent runners with wonderful results. Could you please spread the word and share your experiences working with me?  I would appreciate the referrals.  

SOLUTION

I have shared many miles, joy, and knowledge with athletes from ages 6-65 of all different levels these past 12 months. Thanks, for your support friends!

Those darn hills...

SNAPSHOT

"I was flying until I hit that hill."

"I hate hills!"

"I am so bad at hills."

DIGGING DEEPER

You either dread them or secretly wish for them. Those that wish to climb elevation have come to terms with the pain and determination hill running commands. Birthed out of the moment where you declared hills to be your conquered enemy, you learned how to climb with determination. 

There are a few techniques that you could employ to reach the top with energy.  However, don’t get lost in these tips, because truly it is your will that will get you there.  More on that after I cover the basics of hill running.

Thanks to Youtube for this example of uphill running form.  This runner will make it to the top!

1. Break the hill into sections. Climb each section one at a time. Small goals are easier to reach.  Many small goals add up to the big goal you want to achieve.
2. Slightly lean into the hill.  From your heels, not your hips, lean with the hill.
3. Knees up, strong arms
4. Use the same effort over the top of the hill and let gravity pull you down the decline.  Gravity will do a portion of the work, giving you a chance to rest.
5. Don’t lean back while running downhill, you are breaking yourself and causing extra stress and wasting the free speed of the downhill.
6. Run hilly routes, don’t avoid them.  I remember one run with my 3 boys on bikes and my daughter in the stroller, in addition my friend with her daughter in her stroller where we were in search of all hills in the nearby neighborhoods. This was at the request of my bikers since flying downhill was what kept them from giving up on our adventure.  Look forward to hills. See the upside of hills.
7. Hills are cardio and strength training at one time: multi-tasking as a runner.
8. WHAT GOES UP, gets to go DOWN. Unless your start and finish are in different locations, you will have the opportunity to run downhill as much as you ran uphill. 

My first 5 years of running consisted of conquering Colorado foothills and flying down the backside of high grade “hills”.  The Death Quest hill workout was a Monday staple and summer Wednesdays at six A.M.  brought a fierce fight to the top of the Horsetooth Reservoir switchbacks where you look out at the city of Fort Collins. Most cross country races were ruthless all the while a mile high in elevation.  This was normal.  This is what I had to conquer over and over.  And I liked it. I liked the challenge.

More experience, more determination will rid you of fear. Map out the hills near your running routes and loop them into your miles.  Use the tips above to make the most of your steps.

Hill Lovers Challenge - Bridge of Flowers 10K in August - The elevation map above is from this race through a small town in MA. "You said it was hard, but that was unspeakably hard." Yet, we still keep coming back.

SOLUTION

This coach is proclaiming, “You got this!”

Comment below with your favorite hills.