What have your shoes done for you lately?.
by Andrew Nelson for GetFit NYC
www.getfitnyc.com
Not about barefoot running exactly, but about minimalist footwear.
I have a triathlon client who is a good trail runner. We started her trail running to address some IT Band issues and a overly long stride. Well she found out that she likes trail running better than she likes road running, regularly finishing on the podium in trail races. However, since it is much more commitment to train for an XTERRA, road running is necessary for sport specificity as her tri’s are on the road. The problem comes with her aversion to the trail makeup: “I don’t like the feel of the rocks on my feet” she says.
“When you feel the ground You know when to pick up your foot.” Said her coach.
Let me say that I understand. I used to hate the feeling of my bare feet on the ground. I grew up in Georgia where it is very normal to run around barefoot as a child and I used to hate the feeling of sticks and roots under my feet, even sand between my toes. However, I have learned a thing or two regarding groundfeel and the compressive forces of gravity on the hips knees and lower back. Some of these things I learned the hard way. I have been injured. I have used shoes and orthotics to correct those problems rather that look at what I can do it about it in the gym. Some injuries can be addressed with some simple squats, box jumps or core work.
The feel of the ground and the action of gravity can make you simply plod along, passively running, often just to log X number of miles or calories. When you passively run you allow the body to become a victim of gravity rather than a willing and active participant. I will say about shoes that they can aid this. Your shoes can actually make you run worse, but the right shoe can also make you run better. Sometimes there is something wrong with your running form that does not show up at the foot strike. Watching your feet hit the ground and video capture from the knee down only tells one part of your running story. Standing on 1 leg and just holding your balance can tell quite a different story as running is both a balance and ballistic sport.
Some questions that you may want answered before you continue running with an injury or before you get injured:
Does your hip “drop” when your foot hits the ground?
What is your running cadence? How many times/minute does your foot hit the ground?
Is your stride length the same from left to right?
Are your hips tight/loose/weak?
What happens to your knees when you run?
Where does your foot go when it is in the air?
How stressful is your life?
There are a lot of questions that need to be answered that your shoes cannot answer for you. I am not against video analysis in a shoe store, I don’t sell shoes. I am for video analysis of a runner who is plagued with injuries or a runner who just wants to go faster. Hiring a coach and getting an assessment as to your readiness for running is a good idea. Some athletes should probably take it a little slower at the beginning, while another athlete may be holding back when they are ready to run.
Are you ready to run?
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
i hope you all know about Team WE Sports. You should check them out at www.teamwesports.com. It is a Women's Multi Sport Team. I coach the run program and my wife, a former Cat 2 bike racer, coaches the bike. With the help of Terry Kerrigan of Aperion for Life, coach to an international triathlon champion, we have established a great coaching program that is inclusive and has a strong community of athletes.
http://teamwesports.blogspot.com/
We Mountain Bike, road bike, road run, trail run and swim. Some of them race, some of them just enjoy the group exercising together.
Below is a picture of the bike used by Portland, Oregon based Pro Cyclo Cross Champion Sue Butler. She is not affiliate with team WE but we like to support all women athletes. And the bike looks really awesome.
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
http://teamwesports.blogspot.com/
We Mountain Bike, road bike, road run, trail run and swim. Some of them race, some of them just enjoy the group exercising together.
Below is a picture of the bike used by Portland, Oregon based Pro Cyclo Cross Champion Sue Butler. She is not affiliate with team WE but we like to support all women athletes. And the bike looks really awesome.
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
Wednesday, December 15, 2010
Is it Next Season Yet?
When Does Next Season Begin?
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A few words about the transition phase of training.
You may know what it feels like as you cross the finish line of the last race of the season. The exhilaration of a race trained for and run, the feeling of a job well done, the feeling of achieving a goal, and eventually the feeling of “what now?”. A coach will put an athlete through different phases and modes of exercise to keep them healthy, injury free and fit. This allows athletes to achieve an optimal level of fitness on race day. Remember: You cannot be “race ready” all the time. This can certainly lead to injury or worse- Burn out.
For some the end of triathlon season is a good time to do a few running races, race cyclo-cross, do some mountain biking, or focus your training for a long event like a marathon or century bike ride. Others are happy to check triathlon off of their Bucket List and never swim another lap, never touch a bike again. For those who caught the triathlon bug there is the desire to start training for next season. Here is where I try to tap the brakes a little.
It is great to think about next season when the weather starts to turn colder (How am I going to train in the cold?) and the last season is still fresh in our minds. For some races the registration opens in Nov or Dec and the excitement begins for next season. You will want to go jump in the pool and start your early season base training but now is the time for less structured fun. Get your skis out, take a kickboxing class, do some weight training or hit the trails for a run or mountain bike. Definitely make contact with your friends and family again. Take a mental breather from triathlon, it can be all consuming.
As you transition from one triathlon season to the next remember to address any pains that may have caused missed workout days. If not addressed they will surely come back to visit during next season. Go to a doctor for any pains that have not gone away. Spend a little extra time strengthening your muscles for the rigors of the next season of training, seek out a personal trainer or a coach for guidance on proper strength training. Use strength training to enhance movement patterns don’t just pick a machine in the gym because you like how it looks. Find a friend to work out with who knows their way around the weight room a little better than you.
Take some time at the end of the season to remember who you are. Although we may call ourselves triathletes, cyclists or runners, it is not all that we are. We are sisters, brothers, husbands, wives, parents, and children. Take the time between seasons to be there for your support crew. I can tell you from experience: Crossing the finish line and having someone there is more fun than finishing without it, regardless of the event.
Go have some fun for a month or so, only think about triathlon as you sign up for next season’s races. If you want to do a race during the off season then go ahead. if you wake up on race morning and you don’t feel like racing in the cold, then pull the sheets back over your head and go back to sleep, this is supposed to be fun after all.
Coach Andy.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A few words about the transition phase of training.
You may know what it feels like as you cross the finish line of the last race of the season. The exhilaration of a race trained for and run, the feeling of a job well done, the feeling of achieving a goal, and eventually the feeling of “what now?”. A coach will put an athlete through different phases and modes of exercise to keep them healthy, injury free and fit. This allows athletes to achieve an optimal level of fitness on race day. Remember: You cannot be “race ready” all the time. This can certainly lead to injury or worse- Burn out.
For some the end of triathlon season is a good time to do a few running races, race cyclo-cross, do some mountain biking, or focus your training for a long event like a marathon or century bike ride. Others are happy to check triathlon off of their Bucket List and never swim another lap, never touch a bike again. For those who caught the triathlon bug there is the desire to start training for next season. Here is where I try to tap the brakes a little.
It is great to think about next season when the weather starts to turn colder (How am I going to train in the cold?) and the last season is still fresh in our minds. For some races the registration opens in Nov or Dec and the excitement begins for next season. You will want to go jump in the pool and start your early season base training but now is the time for less structured fun. Get your skis out, take a kickboxing class, do some weight training or hit the trails for a run or mountain bike. Definitely make contact with your friends and family again. Take a mental breather from triathlon, it can be all consuming.
As you transition from one triathlon season to the next remember to address any pains that may have caused missed workout days. If not addressed they will surely come back to visit during next season. Go to a doctor for any pains that have not gone away. Spend a little extra time strengthening your muscles for the rigors of the next season of training, seek out a personal trainer or a coach for guidance on proper strength training. Use strength training to enhance movement patterns don’t just pick a machine in the gym because you like how it looks. Find a friend to work out with who knows their way around the weight room a little better than you.
Take some time at the end of the season to remember who you are. Although we may call ourselves triathletes, cyclists or runners, it is not all that we are. We are sisters, brothers, husbands, wives, parents, and children. Take the time between seasons to be there for your support crew. I can tell you from experience: Crossing the finish line and having someone there is more fun than finishing without it, regardless of the event.
Go have some fun for a month or so, only think about triathlon as you sign up for next season’s races. If you want to do a race during the off season then go ahead. if you wake up on race morning and you don’t feel like racing in the cold, then pull the sheets back over your head and go back to sleep, this is supposed to be fun after all.
Coach Andy.
Wednesday, November 24, 2010
River Run 15K Race Report
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
It was COLD on Sun Nov 21. 36F by my thermometer. I had had a rough week but felt ready for a 15K, a distance I like. A 15K is a tough distance in the best of circumstances, longer than a 10K(obviously), harder than three 5Ks, and not a round number like a 10miler. But still short enough to carry my fitness from my last race, a half marathon, over to this race. It would work normally, this day was not normal.
I felt a mostly ready as long I was able to warm up well. With some “help” from my GPS, an error or 2 on my part and going to the wrong entrance of the park we were supposed to run in, we showed up to register and race about 20 min before the start of the race, not enough time to warm up properly. I registered and began some resemblance of a warm up - hurried stretching, some fast leg drills, and rushing out of my warm clothes. A few minutes later the gun went off.
I felt surprisingly good in the opening 2 miles of the race. I hit a wall abut mile 2.5 and felt like there was junk in my legs and chest. Whoa! it was way too soon to feel like this.
Since I had a goal of <1 hour I knew feeling like this so soon was a bad sign but when the clock read 19:37 for the first 5K I knew my goal was still manageable. I had to push to stay ahead of my time and use some will power to make my legs move fast. I focused on lifting my feet quickly and staying relaxed in my upper body, I could feel my feet collapsing in (pronating) when I was not focused on lifting my feet and keeping my cadence high, a sign of fatigue.
I passed the lead runner going the other way at the 5 mile marker, he was crossing the 10K mark and I saw that the clock read 33:30, that meant all I had to do was run 1.2 miles in 6:30 and I would still be on schedule. I crossed the 10K mark at 40:52 and that was a major struggle, I could not believe I still had 5K to go. It was better than having 10K to go.
I tried to make it to mile 7 without stopping but it did not work. I walked the water station at the 7 mile marker and vowed to run to mile 8, again it was hurting too bad and my form was bad so I had to stop and walk to avoid injury. Fortunately there were markers every .1 miles on the pathway so I had short goals to keep me going.
I rallied at mile 8.5 to run the last .8 miles without stopping (I have to look good crossing the finish line). I finished (finally) in 1:03:24, officially.(4th in Age Group, 23rd over all, 22/132 gender) I know that by most standards that is fast, a 6:48/mile average, but I know I am capable of faster.
The message here is modestly simple - When the coach says take the day before the race off of your feet, that is what they mean. When you are feeling tired at the beginning of the race, you will probably feel worse at the end.
On the up side - I have not had a “bad race” in a few years, so you could argue that I was due. Now I will not need a bad race for a few more years.
Go out and enjoy a Turkey Trot Thanksgiving day. Then go home and eat a nice dinner with your family, play a little back yard football, jump in the leaves with your children or grandchildren, and try some small slices of dessert. Enjoy yourself and give thanks for being able to Run, Swim, Bike, walk and be generally active.
-Andy
P.S. My wife Emma (team manager for Team WE Sports) also ran the 15K, her first at that distance and she did and amazing job. She averaged an 8:30/mile pace using a 9/1 run/walk ratio. 1:19:37 official time. Way to go Emma! Her next race is the Rock n Roll Half Marathon in Las Vegas, Dec 5th. She will do great.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
It was COLD on Sun Nov 21. 36F by my thermometer. I had had a rough week but felt ready for a 15K, a distance I like. A 15K is a tough distance in the best of circumstances, longer than a 10K(obviously), harder than three 5Ks, and not a round number like a 10miler. But still short enough to carry my fitness from my last race, a half marathon, over to this race. It would work normally, this day was not normal.
I felt a mostly ready as long I was able to warm up well. With some “help” from my GPS, an error or 2 on my part and going to the wrong entrance of the park we were supposed to run in, we showed up to register and race about 20 min before the start of the race, not enough time to warm up properly. I registered and began some resemblance of a warm up - hurried stretching, some fast leg drills, and rushing out of my warm clothes. A few minutes later the gun went off.
I felt surprisingly good in the opening 2 miles of the race. I hit a wall abut mile 2.5 and felt like there was junk in my legs and chest. Whoa! it was way too soon to feel like this.
Since I had a goal of <1 hour I knew feeling like this so soon was a bad sign but when the clock read 19:37 for the first 5K I knew my goal was still manageable. I had to push to stay ahead of my time and use some will power to make my legs move fast. I focused on lifting my feet quickly and staying relaxed in my upper body, I could feel my feet collapsing in (pronating) when I was not focused on lifting my feet and keeping my cadence high, a sign of fatigue.
I passed the lead runner going the other way at the 5 mile marker, he was crossing the 10K mark and I saw that the clock read 33:30, that meant all I had to do was run 1.2 miles in 6:30 and I would still be on schedule. I crossed the 10K mark at 40:52 and that was a major struggle, I could not believe I still had 5K to go. It was better than having 10K to go.
I tried to make it to mile 7 without stopping but it did not work. I walked the water station at the 7 mile marker and vowed to run to mile 8, again it was hurting too bad and my form was bad so I had to stop and walk to avoid injury. Fortunately there were markers every .1 miles on the pathway so I had short goals to keep me going.
I rallied at mile 8.5 to run the last .8 miles without stopping (I have to look good crossing the finish line). I finished (finally) in 1:03:24, officially.(4th in Age Group, 23rd over all, 22/132 gender) I know that by most standards that is fast, a 6:48/mile average, but I know I am capable of faster.
The message here is modestly simple - When the coach says take the day before the race off of your feet, that is what they mean. When you are feeling tired at the beginning of the race, you will probably feel worse at the end.
On the up side - I have not had a “bad race” in a few years, so you could argue that I was due. Now I will not need a bad race for a few more years.
Go out and enjoy a Turkey Trot Thanksgiving day. Then go home and eat a nice dinner with your family, play a little back yard football, jump in the leaves with your children or grandchildren, and try some small slices of dessert. Enjoy yourself and give thanks for being able to Run, Swim, Bike, walk and be generally active.
-Andy
P.S. My wife Emma (team manager for Team WE Sports) also ran the 15K, her first at that distance and she did and amazing job. She averaged an 8:30/mile pace using a 9/1 run/walk ratio. 1:19:37 official time. Way to go Emma! Her next race is the Rock n Roll Half Marathon in Las Vegas, Dec 5th. She will do great.
Sunday, November 7, 2010
Start-to-Finish
Start-to-Finish: is a training program for corporate TEAMS.
Our coaches specialize in Swim, Bike, and Run workouts to prepare athletes for
Multisport and Running events including:
Triathlons (swim, bike, run)
Duathlon (run, bike, run)
Aqualons (swim, run)
Aquavelo (swim, bike)
Run Races - 5k, 10k half and full marathons
Get your co-workers together as a team and join us. The journey to completing your first event starts in January.
Contact us to find out how.
Our coaches specialize in Swim, Bike, and Run workouts to prepare athletes for
Multisport and Running events including:
Triathlons (swim, bike, run)
Duathlon (run, bike, run)
Aqualons (swim, run)
Aquavelo (swim, bike)
Run Races - 5k, 10k half and full marathons
Get your co-workers together as a team and join us. The journey to completing your first event starts in January.
Contact us to find out how.
Tuesday, November 2, 2010
So far so good...
Sunday Halloween - 60 miles to Bear Mountain - Bike
Monday - 4.25 miles - run; yoga
Tuesday - off/gym
Wednesday - bike trainer 1 hr; road ride 1.5 hrs.
Thursday - bike trainer 1 hr; run 7 miles
Friday - bike trainer 1 hr; road ride 1.5 hrs.
I got this!!! Half marathon - oh yah!
Monday - 4.25 miles - run; yoga
Tuesday - off/gym
Wednesday - bike trainer 1 hr; road ride 1.5 hrs.
Thursday - bike trainer 1 hr; run 7 miles
Friday - bike trainer 1 hr; road ride 1.5 hrs.
I got this!!! Half marathon - oh yah!
Friday, October 29, 2010
Back on Track
I'm finding the time, somehow, to run 3 days per week. I'm up to 6 miles this week, average 9.25 min mile. I don't have a time goal. I just want to run consistently for the next 5 weeks and complete the race! It's easier with a friend. Cherie came with me yesterday and we ran by the River at Palisades State Park.
I'm enjoying it. Thankfully, I have my bike fitness to rely on.
Next week 7 miles, then 8...
Andy says I need to get to 11 miles before the race; then 13 miles is doable. He's my coach. I trust him.
Thank you to my friends and colleagues who have already donated money to the Crohn's & Colitis Foundation. I'm inspired. I can do this.
Emma
I'm enjoying it. Thankfully, I have my bike fitness to rely on.
Next week 7 miles, then 8...
Andy says I need to get to 11 miles before the race; then 13 miles is doable. He's my coach. I trust him.
Thank you to my friends and colleagues who have already donated money to the Crohn's & Colitis Foundation. I'm inspired. I can do this.
Emma
Wednesday, October 27, 2010
Emma is Running again. Think you do a lot in a day?
Emma is back to training for the RnR Las Vegas Half Marathon again. As her coach I think she can do it. She has taken some time off from running due to a bicycle crash that left her pretty bruised and sore. She ran 4 miles Tues and will run again tomorrow. The adaptation process is pretty short when you are fit from the bike and have run before. She is also strength training so her muscles have the abillty to stay stronger longer.
Here is the link to her donation page. I want her to hit $10,000 so she qualifies for a suite. Help her out. Send her encouragement, too. This is a big deal for her.
http://www.active.com/donate/lv10fairwest/emmanelson
Here is the link to her donation page. I want her to hit $10,000 so she qualifies for a suite. Help her out. Send her encouragement, too. This is a big deal for her.
http://www.active.com/donate/lv10fairwest/emmanelson
Tuesday, October 19, 2010
After Injury - Knee
Coming back from an injury
by Andrew and Emma Nelson
www.getfitnyc.com
We were recently presented with a situation from one of the athletes on Team WE Sports: She is a cyclist and a runner who has pain in the knee. The MRI showed significant edema, inflammation, and bursitis. The bursitis developed from a fall. Inflammation is often the result of trauma; edema is a fluid buildup in the tissues of the body usually the hands, legs and ankles and can be from injury or pregnancy).
As a longtime athlete, she has worked hard to overcome some injuries (Runner’s Knee, most recently) and is concerned about losing the fitness she has gained.
The doctor gave her 3 choices - 1) cortisone shots; 2) 4-6 weeks of immobilization and crutches; 3) PRP, physical therapy, and complete rest (not even swimming).
Here is our take from years of coaching, running, racing, and being athletes:
1- If you can manage it financially, get the PRP and the PT.
2- If you gained fitness once, you will not go back to “zero” if you take the time to heal. It may seem like you are "losing ALL of your fitness," but the reality is that is just not the case. If you make things worse by not recovering fully then you will be out longer.
3- Treat fitness and exercise as an investment in your body; a long term investment. There will be ups and downs; as well as plateaus. Fitness and health are not just for this season or this training cycle. Athletes, especially highly competitive ones, do get injured.
4- You can strength train without mobilizing the knee joint. Straight leg raise w/ankle weights, hip abduction w/cables, straight leg dead lift- all of these will strengthen the hips/legs without bending the knee.
5- Swimming can be done while still immobilizing the knee. Swim with a pull buoy and a band around your ankles (and maybe even your knees). It feels strange at first but makes your upper body swim form and rotation come from the hips; where you’re stronger anyway.
6- Take it slow! If you were running 6-10 miles/session before the injury, start with a 1/2 mile easy jog. That’s right, 1/2 mile. Your body will need to reestablish neural pathways for optimal muscles ordering. This will help the body to break the old injury cycle. If you try to come back too quickly and resume where you left off, you risk re-injuring yourself.
Even great doctors who are athletes often fail to see what great trainers and coaches are able to do to keep athletes moving.
We understand the head game of an injury, but the “career” of an athlete can be cut short by not taking the proper downtime or doing too much too soon after an injury. Take time to recover fully from an injury. Sometimes a longer time recovering can mean a stronger next season and a longer athletic career.
Stay Healthy and use a great coach to help you achieve better results for next season.
by Andrew and Emma Nelson
www.getfitnyc.com
We were recently presented with a situation from one of the athletes on Team WE Sports: She is a cyclist and a runner who has pain in the knee. The MRI showed significant edema, inflammation, and bursitis. The bursitis developed from a fall. Inflammation is often the result of trauma; edema is a fluid buildup in the tissues of the body usually the hands, legs and ankles and can be from injury or pregnancy).
As a longtime athlete, she has worked hard to overcome some injuries (Runner’s Knee, most recently) and is concerned about losing the fitness she has gained.
The doctor gave her 3 choices - 1) cortisone shots; 2) 4-6 weeks of immobilization and crutches; 3) PRP, physical therapy, and complete rest (not even swimming).
Here is our take from years of coaching, running, racing, and being athletes:
1- If you can manage it financially, get the PRP and the PT.
2- If you gained fitness once, you will not go back to “zero” if you take the time to heal. It may seem like you are "losing ALL of your fitness," but the reality is that is just not the case. If you make things worse by not recovering fully then you will be out longer.
3- Treat fitness and exercise as an investment in your body; a long term investment. There will be ups and downs; as well as plateaus. Fitness and health are not just for this season or this training cycle. Athletes, especially highly competitive ones, do get injured.
4- You can strength train without mobilizing the knee joint. Straight leg raise w/ankle weights, hip abduction w/cables, straight leg dead lift- all of these will strengthen the hips/legs without bending the knee.
5- Swimming can be done while still immobilizing the knee. Swim with a pull buoy and a band around your ankles (and maybe even your knees). It feels strange at first but makes your upper body swim form and rotation come from the hips; where you’re stronger anyway.
6- Take it slow! If you were running 6-10 miles/session before the injury, start with a 1/2 mile easy jog. That’s right, 1/2 mile. Your body will need to reestablish neural pathways for optimal muscles ordering. This will help the body to break the old injury cycle. If you try to come back too quickly and resume where you left off, you risk re-injuring yourself.
Even great doctors who are athletes often fail to see what great trainers and coaches are able to do to keep athletes moving.
We understand the head game of an injury, but the “career” of an athlete can be cut short by not taking the proper downtime or doing too much too soon after an injury. Take time to recover fully from an injury. Sometimes a longer time recovering can mean a stronger next season and a longer athletic career.
Stay Healthy and use a great coach to help you achieve better results for next season.
Friday, October 8, 2010
Check out the form on that guy! (and the pecs)
Nuno, on the right, has FANTASTIC run form. Look at how his center of mass is directly over his foot. His shoulders are square over his hips. His arms are at 90 degrees, and his legs are in the PERFECT figure 4. The guy on the left has pretty bad run form(maybe he's a "just a cyclist" who jumped in to a triathlon). The other guy has his arms low, his stride too long, and his hips and shoulders all the way open. Nuno is a CrossFit Endurance coach so he should be in great form, but not all coaches practice what they preach. I got this image from:
www.crossfitendurance.com
I have used the CrossFit Endurance workouts while training for Paine to Pain (I got 3rd in my age group, 12th over all). You are "supposed to" stick with only their workouts but sometimes I like to go run 10 miles on the trail and they never have a workout that long. I also am not fit enough, nor do I have the time to do their 2 workouts a day (1 endurance, 1 strength and conditioning 3+ hours apart) since I coach and train full time while trying to blog, coach a team, manage a business and maintain a family(couldn't do it without my wife, she runs the business).
Take a look at the CFE site and do the Mobility WOD, you will be glad you did.
Have a great workout.
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