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!

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!

The Bedtime Blues

SNAPSHOT

Click goes the light,

you're all snug and tight,

into the night,

everything is right.

DIGGING DEEPER

Every night you try to get to bed on time.  You can't. It seems like such an easy task but you just can't make it happen.

I have been there, for years and years.

I remember in college as a competitive runner shutting the books and slipping into bed for my required 8 hours of sleep.  There was no option, I had to get my sleep and stay healthy. Yes, my GPA probably went down from a 3.7 to a 3.65 since I was a student-athlete. 

I am done having babies because I can't go through the sleepless nights. Those 8 years with infants was a long stretch of sleep deprivation where I should not have been even driving.

Then came the years of children's activities that sucked up all the afternoon and evening hours as I was out of the house attending to their schedule. 

All these years I have known the value of sleep. I know I need at least eight to nine hours, often more when training with high weekly miles. I understand that sleep will speed up my recovery, make my brain more alert, and in reality improve relationships with my family members. I can know. I can wish. But how can I actually make it happen?  I can't change the time the alarm goes off in the morning.  I can only influence the time I turn off the bedroom light.

Then came a night last fall when I returned home from my son's soccer practice to a house without electricity. I couldn't open the fridge, turn on the tv, use my phone or computer.  It was unknown when the electricity would turn back on, tonight, or late tomorrow. As I laid in bed at 8:45pm, I felt relieved. Early bedtime, finally check.

The next day after 10 hours of much-needed sleep, I was like a new woman. I did it again the next day, even though there was electricity. Two days of 10 hour sleeps, had me hooked. How would I make this my new routine?

When I woke up each morning I longed for that early bedtime.  I changed what I did throughout the day, inorder to make the appointment with my bed. All the must-do tasks that I filled the last hours of my old days, moved into the daytime. That way when the hour before bedtime came, I was prepared to end the day.

So what does this look like?

• The most important task, even if it seems a bit awkward, is done first. That way if the day goes crazy you can say, at least I did ____.
• Whatever I am avoiding is done first or second in the day.
• Dishes go in and out of the dishwasher throughout the day. Rarely do I empty the dishwasher. Children can empty it very well while I am making their food or in order to eat the food I have shopped, prepared, and served them.
• Emails sorted and responded throughout the day, leaving the lengthy responses to less busy days. Emails to read get put into the "to read" file where if I really want to read them they are easy to locate.
• Lunches packed directly after dinner, while all the food is out and everyone is in the kitchen. (Yes, my 8 and 10-year-olds make their own lunches and so can yours.)
• Reasonable expectations of what YOU can accomplish in 16 hours. Every new season of the year I write out a weekly by hour calendar of what I need to do, adding in time for managing the home tasks. It is like realizing that the huge dinner on my plate will not fit in my stomach and I need to trim off the excess. See another post from On My Mind on this topic.
• Children 8 and older do their own laundry. You don't even need to nag them. When they run out of clothes, they can drag their basket to the washer and follow the directions on an index card on how to wash their clothes. 
• No stacks of papers. NONE. Only files. (If you have a paper pile sitting right next to you, put it in a box in your basement and if you don't need anything from it within 1 month, throw it away.)
• Touch something only once, put it where it goes the first time you pick it up.
• Keep a quick pace while working and avoid sitting.
• Social media is not bad, just have everything else done first.
• Grace for the days that are unplanned chaos.

Most of all if you always have the bedtime hour on your mind and evaluate your actions to decide if they will help you get to bed on time, then you will be productive throughout the day and prepared for the end of the day.

Honestly, you can only do so much in one day. The sun will rise the next day and you will be rested and ready to work hard and have fun living life.

Several years ago, I learned a very tough lesson as I was training for the half-marathon.  My training was awesome but my recovery was horrible.  I didn't sleep enough to recover from all the miles and speed work.  Two weeks before the race I knew something was very wrong.  My legs were dead even though I was tapering my training. During the race, my body shut down and my dream of a low 1:20s half marathon blew up in my face as I watched my pace slow. Afterward, I took a hard look at my life and realized that I had not overtrained but had under recovered.  The two hours of training every day was not the culprit, it was the late nights limiting the much needed hours of sleep. The words under recovered hit home hard.

SOLUTION

My love abounds when I am a rested wife, mother, friend, and runner.

Please comment below with your solutions to working and playing for only 15-16 hours a day and sleeping the rest.

No Days Off

SNAPSHOT

No Days Off encompasses awareness, honesty, and devotion.

DIGGING DEEPER

"KEEP YOURSELF HONEST...No Days Off is not a race towards your physical breaking point, but rather a call for moderation – a daily greasing of the groove where today’s run is only as important as what you are able to do tomorrow, and the day after that, and the day after that, and the day after that . . ." Tracksmith

I have fallen in love with the concept of being aware of your body's needs every day.  To care for your body and mind with honesty and devotion.

My body does not need to run 365 days a year but it does need to recovery from yesterday and prepare for tomorrow. I strongly suggest for a runner to have days off from running, to give the body rest.  It is only during rest that the body can repair itself and prepare for the same feats in the near future.

However, there is also a need for perseverance and devotion in order to strengthen the body and mind.  We need to run often in order to increase our abilities. Running most days for an intermediate runner causes the correct amount of adaptions.  It is when a runner gets too greedy and doesn't allow for recovery that injury and exhaustion occur.

The fine line between these two zones of recovery and training is where awareness and honesty keep us healthy. Awareness of how much we are asking of the body and the need to rest in order to become stronger keep us from overtraining.  An honest look at our weaknesses, and devotion to continue when we don't feel like it, pulls us up to our potential.

When training a runner, I seek to balance to training and recovery.  Here is a sample of an average week for an average runner that I coach.

Look at how hard days of running are balanced with easier days.  Notice that there are two days of no running but instead, they are replaced with either core strength or active recovery.  Every day the runner is progressing toward their potential and yet giving the body and mind the rest that is needed.  

Special Note: Please don't use this training schedule next week.  This runner has spent many months preparing themselves for this volume and intensity of running.  On the other side, don't be afraid of it.  This runner was not a runner one year ago.

RECOMMENDATION

I recommend using Tracksmith's No Days Off Desk Calendar or Poster.  I am giving them away on my Facebook live video on New Year's Day!

This instrument can help to keep you aware of your devotion through honestly evaluating if you cared for your body that day.  If you ran when you needed a run, then mark the calendar.  If you performed your yoga or Pilates routine in order to give yourself core strength and active recovery then mark the calendar.  On the day you truly needed an hour laying comfortably while reading instead of pounding the pavement then mark the calendar.  

The day you don't mark the calendar is when you turned away from your planned training or recovery to eat nachos and feel guilty. There will be the next day when you can accomplish and mark your calendar as a reward for your awareness, honesty, and devotion.

SOLUTION

Every day embark upon becoming stronger through either running or recovering. 

The Training Secret

Bridge of Flowers 10K 

SNAPSHOT

Slightly undertrained with daily recovery and consistency are the secrets to success.

DIGGING DEEPER

Do you wonder what the secret workout is that gets runners to the podium?  It is not so secret as you may think.  In addition, the method is not just for the elite.  

It is quite simple to explain. Train the body to adapt at it's highest possible rate without causing too much trauma or stress. Allow the adaptation to occur under the most optimal recovery circumstances.  All the while adding each adaptation upon each other without setbacks or plateaus, therefore creating a consistent training year.

Theresa Loomis racing in the YMCA 10 miler in May 2016.

The complexity is in the individual differences between each human.  One runner's maximum weekly mileage is another runner's low level. Each body is unique in its making and ability to withstand the pressures of running. We all need different amounts and elements to recover optimally.  The stress of our life intervenes with consistent training.

So what does this all boil down to?  How do you get faster, better, stronger?  Listen to your body. With the knowledge that slightly undertrained with daily recovery and consistency are the secrets to success, do as your body needs.  Train hard using your internal motivation, tread carefully the rest of the 23 hours of the day in order to recover, and plan carefully causing a consistent training schedule.

It is simple yet complex.  This is where turning to a coach will improve your running. A running coach keeps you on the right track towards appropriate training and adequate recovery.  They should be sensitive to your recovery at the same time challenging you just enough to cause adaptation and increased fitness.  A coach sets out your training plans and keeps you accountable.

Your finish time should not dictate whether you deserve a coach.  Whatever level you are running at, you still need someone to guide you. I have a coach.  Even this coach needs a coach to run optimally and to reach her potential. Reach out to a runner around you that inspires and encourages you.  Ask them to guide you through a successful 2017.

SOLUTION

Secret exposed, what are you going to do with it?