Let the Mastery Begin

On Monday of this week I started my one year journey towards earning a Master's in Exercise Science. The official program title is Exercise Science and Health Promotion with a specialty in Performance Enhancement and Injury Prevention.

It was a big decision to continue my education but one that I feel is necessary if I want to become a well-rounded athlete and eventually, a collegiate coach. There are so many facets to athletics and designing and implementing a successful training program/philosophy is tantamount. This week has been a blur - but a very enjoyable blur! So much of the information I'm coming across is brand new to me. I graduated from UCLA with a degree in History - more suited to studying the culture and habits of south east Asian island societies of the early 20th century than the components of a well-rounded integrated training program or principles of arthrokinematics.

However, I've been able to shake the dust off my notebooks and break out my study skills and hit the books running! This semester includes three courses (all taken online): Human Movement Sciences (Kinesiology), Sports Performance Training, and Exercise Science. Most of the courses follow a similar format because they are done online, so there are readings, lectures, discussions, and quizzes to be turned in each week.

It's exciting learning new things and my mind spins out of control with ideas when I come across a topic I know I can utilize in the future. I'm happy that I discovered a passion within the sport I enjoy so much. Coaching offers such a different perspective to endurance training than competing as an athlete does, although there are still many ways the two overlap.

As the year progresses I'll be able to get certified as a Sports Performance Specialist and work with athletes, clients, and individuals with a more solid knowledge base. I will continue to apply to coaching positions at the collegiate level (and hopefully land an interview!) and still compete individually, applying what I learn on myself (and maybe Tash too :).

I'll wrap it up with a few topics I found most interesting this week:

1) Arthrokinematics (study of joint movement) - So many components to joints it's just mind boggling!

2) Principle of Integrated Training - In summary, learning to systematically train the whole athlete from the ground up. Think, turning a runner into an athlete thereby making them a better, faster, stronger runner.

3) Stress Proteins - When cellular proteins are damaged a signal is sent to release stress proteins that go to repair them. This is part of the process of adaptation that occurs when we train.

As I learn more and more I will continue to share! If you have questions let me know! It will test what I have learned and help me study!

Until then remember to ask yourself: Who can you inspire?

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?

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