Monday, January 28, 2013

Getting Educated

I promised a recap of the USATF coaching clinic last week and here it is! For starters, I have to echo my sentiments from last week. The course was an excellent resource and great stepping stone for any coach at any level. I have been a part of the sport (track & field) for years now and I came away with a far better understanding of the different skills, mechanics, and science behind every discipline.

The course ran from Friday evening until the early afternoon on Sunday, about 22 total classroom hours. The course was meant as a comprehensive introduction to the methods of coaching track & field and went over everything from coaching philosophy and ethics to biomechanics and specific event training. We had three great instructor-coaches who did an excellent job of breaking down their subject areas. You can view the coaches and their credentials from the USATF event page.

Naturally, I had a great interest in what the curriculum had to say about the endurance events but I went into the weekend focusing most closely on what I could learn from the other events I was less familiar with. Sure, I have seen my fair share of sprinters, throwers, hurdlers, and jumpers practice and compete, but I would struggle mightily trying to explain how they do what they do! At the surface, track & field doesn't seem so overt a scientific process, but if you want to understand how to sprint faster or jump higher it would behoove you to learn some of the basics. Most of my education has not been based in the sciences and although I've read a few books that touch on physiology the concept of kinematics was relatively new to me and I didn't realize you could discuss the 100 meters in terms of displacement, Newton's 2nd Law (F=ma), and momentum.

Going in with an open mind and a willingness to learn was my greatest advantage and allowed me to really take in all of the fascinating topics. I was glad to have a few familiar faces in the classroom with me (shout out to fellow Bruin and vaulter Casey DiCesare!) and it was great to feel the energy in the room and the genuine passion for the sport that every individual had. If you are going to spend 22 hours in a classroom on a weekend you had better have passion!

I was glad that I took another step to becoming a better athlete and down the road a solid coach. I've slowly discovered over time how much I enjoy working with athletes of all ages and sharing in the discovery of their talents. I have a series of influential people in my life who have helped shape this desire and I feel it is only right to give them the credit they deserve. So, thank you Coach Downey, Paul Greer, and lastly Forest Braden - you continue to provide me with inspiration daily!

I will continue to educate myself, keep an open mind, and listen. Coach Guarino  at USD has allowed me to work as a volunteer coach this past fall and now this spring and I look forward to working with a dedicated group of young men and women this season. I'm also chomping at the bit to start my MS in Exercise Science and Health Promotion (focus in Performance Enhancement) tomorrow! I have my textbooks out and I'm ready to build off my experience from last week.

If you are a fan, athlete, or coach definitely check out the USATF Coaching Education course options near you. It is worth the experience. If you happen to be an endurance lover in the SoCal area maybe check out this gem of an opportunity: The Running Summit, a level 3 course (open to everyone), is coming to town with some of the most brilliant minds in the sport! I know I'll be there!

To end I'll list a few of my favorite topics from the course last weekend:

- The "drag" start (video here)
- the Transfer of Momentum and Hinged Moment (video here, see between 8-12 seconds in)
- the Concepts of Periodization - I really enjoyed learning the universal terms such as macro/micro-cycle and their application to planning training.
- Multilateral Training - includes the training of five primary biomotor abilities: strength, speed, endurance, flexibility, and coordination.

I like to hear from others about their experiences (Twitter is a heavenly tool for that) so if you have something to share, I want to hear about it!

As always, who can you inspire?










Monday, January 21, 2013

USATF Coaching Clinic Recap and Training Week!

This past weekend I made another investment in my coaching education by attending a USATF Coaching Education Level 1 course held at Pomona-Pitzter. It was a jam-packed weekend going over the fundamentals of track and field, training theory, physiology, and coaching philosophy. I ran into a few friends and acquaintances which made the event even more enjoyable.

Since I only just returned home this evening (Sunday) I won't have time to give a full recap any justice but I will say this. I thought the course was an excellent introduction and refresher. I highly recommend anyone who is interested in the sport (in any capacity: athlete, fan, etc.) to attend one if you can. You are brought in touch with great teachers and facilitators as well as fellow athletes, coaches, officials, and fans whom you can share and exchange experiences. 

Look out next weekend for my recap and what I took away from the course. Until then, thanks for reading and here is a week from my training log to tide you over! 

WEEK 5
January 7-13

MONDAY 
AM- Achy yesterday in low back and hamstring. Run- Balboa Park Loop #1 (about 10 miles). 69 minutes, took it easy. AC run. Legs still feeling yesterday's LR. A bit achy in the hamstring. HR = 138-144. Street marker (how I can guess my pace at the end of run, in this case just the time down the block before my apartment) = 50 seconds. 
- core (5 exercises), pushups 4x20, reverse pushups 4x5
- rope stretch

PM- 25 min Founders

Notes- Achy when sitting, into hamstring. Good when lying down. 

mHR = 51, Sleep: 11pm-7pm

TUESDAY
AM- Mission Bay- 8mi SS using HR monitor. TT (total time) = 48:42 (6:07/mi). Goal was to stay in the zone of 160-170. HR = 165 avg. Felt very comfortable.
1) 614 (HR = 172), 2) 604 (167), 3) 552 (166), 4) 608 (165), 5) 559 (164), 6) 606 (164), 7) 611 (165), 8) 558 (166)
- Work for 6hrs

PM- Weights (30 min)

mHR = 45

WEDNESDAY
AM- 73 min run in Balboa (Loop #2). HR = 130-146. Achy today, sitting in my glute and going into my hamstring. Since Tuesday. 

PM- 20 min Founders, feeling nerve on side bends. 

mHR = 47, Sleep: 10pm-6:30am

THURSDAY
AM- 1 hour fartlek w/roll on recovery (medium effort run, about 20-30 slower than fartlek "push"). 20 min running, 5x1 minute on/off, 2x3 on/2 off, and 2x2 on/3 off, 10 minutes running. Glute still "nervy", hamstring ok. HR = 156-162. 

PM- Weights (30 min), Acusport (acupuncture) 

FRIDAY
AM- 20 min easy plus rope stretch. 
Gino, ART. New press up routine to increase lumbar flexibility. Hamstring less nervy today. 

PM- 40 min w/Tash easy in Balboa. HR = 120

SATURDAY
AM- UCSD, 10 x 10 second hill sprints. W/u 23 minutes, Cruz drills, 4 strides, c/d 10 minutes BF (barefoot). 

PM- 20 min Founders

mHR = 48-49

SUNDAY
AM- PQ Canyon, using Garmin. 14.4 miles, 1 hour 44 minutes. 7:15/mi avg. HR = 151. 

mHR = 48-49












Monday, January 14, 2013

Confident Coaching: 'Hansons Marathon Method'

If you are an avid runner, how many times have you found yourself at a point in your training where you just don't know how to prepare for a particular event or distance? Maybe you are a brand new runner wanting to complete their very first road race or a veteran looking to move up in distance. Whichever group you may find yourself in Hansons Marathon Method may just be the resource for you. 

The Hansons Marathon Method sheds light on the successful training principles Keith and Kevin Hanson have used for years to guide thousands of runners through the marathon. Luke Humphrey, author, coach, and athlete, methodically takes you through the Hansons' training. He describes how and why certain elements exist in the program and why they have withstood the test of time. 

The book preaches caution and doesn't sugar coat the hard work needed to properly complete marathon training, yet under the surface always assures that if you can stay true to their methods, success on race day is almost certainly yours. 

Even if you are a warrior of the road and have logged thousands upon thousands of miles, this book may offer you a fresh and simplified perspective to training. The training lexicon isn't too complex for the average runner or even a fresh face to the sport, and even so the terms are explained well enough in context to keep your mind from spinning. 

However, I found one aspect of the book kept it from being a truly inspiring read. The material was lacking in citations and footnotes clarifying where the research behind each method of training was coming from. Phrases such as "research tells us" and "physiologists tell us" aren't enough to warrant credibility to the author's claims. 

Hansons Marathon Method is the perfect book for beginners and veterans alike, offering more information in a clear and concise manner than many books in the same category. It leaves no stone unturned, makes available the tools to succeed, all the while instilling confidence with the voice of a master coach. 

Monday, January 07, 2013

New Year and New Things to Talk About

It's a new year and like many people around this time I have made a few resolutions. Well, they aren't really resolutions as much as they are recommitments. I really enjoy writing and keeping a blog but for some reason I just keep losing pace during parts of the year. This time around I believe I've found a great way to keep a steady stream of my thoughts out in cyberspace.



The goal I set for myself was to blog about something at least once a week. Now, I know my track record shows I haven't been able to keep that kind of writing activity up but I have a plan! If I can't find the time or get myself to write Something of Substance (or as the Hanson's Marathon Training lingo goes "SOS") then I will just post that week's training log entry. Since last year I finally went an entire year of posting in my training log every week I'm confident I will always have ready to go material. Plus, I'm always interested in viewing others training logs and I assume others are too! If you are like me you should probably check out what Nick Symmonds has available on his new site.

I haven't decided if I'll just write a synopsis of my training, post a photo of my log entries, or go really in-depth to what I was thinking. We will just have to see. I look forward to this new literary challenge and I hope that I can stay on course!

TRAINING LOG ENTRY
WEEK 4
DECEMBER 30 - JANUARY 6

Monday: AM- 60 min run at University City (high school) through canyons with Riess and Chuck. Ended up on the track at 6:20/mi pace. HR (heart rate) = 150. Core (5 exercises) and pushups (35). Walking stretches to end.

Tuesday: AM- Started the new year off with a solid 10 mile (or thereabouts) run. TT (total time) = 66:13. Good effort for a Strong AC (aerobic conditioning) day. HR = 150. Rope stretch following.

PM- 20 minutes of Founders

Wednesday: AM- 10 mile loop (69 minutes). HR = 162-168. Strong AC.

PM- Strength Training at 24 HR Fitness. First time in a while so I went pretty conservative. Aimed to complete routine in just under 30 minutes.

Sleep: 10pm-6:30am

Thursday: 6 mile LT (tempo) run (Bay Loop). 1) 5:52, 2) 5:48, 3) 5:31, 4) 5:35, 5) 5:32, 6) 5:36. TT = 33:55 (5:40/mi). HR = 170-180. Went in with a goal pace of 5:40-50/mi.

PM- 25 minute Founders

mHR (morning heart rate) = 48-49

Friday: AM- Early morning before heading to Riverside with Tash. Only a 20 minute jog and quick stretch.

PM- Returned home and ran with Tash for 45 minutes easy in Balboa Park. Pushed strides to tomorrow. Core (5 exercises).

mHR = 48-49

Saturday: AM- Slept in. 15 minute w/u, Cruz drills, 10 x strides (4x100, 2x80, 2x60, 2x40) on grass in flats. Flying! Huge improvement from 2 weeks ago. 15 min c/d. Rope stretch.

mHR = 47

Sunday: AM- Rohr Park LR (long run). 1 hour 42 minutes (about 14 miles). Enjoyed the loop I ran. Legs feeling yesterdays strides. Really heavy around 1:20. Recorded a pace of 6:45/mi late in run. HR = 162-168. Walking stretches + hip girdle routine

PM- 2 hour nap.

mHR = 47, Sleep: 11pm-6am.