Cracking the tough nuts who CANNOT get their cadence up

Those of you that know my mechanics methodology will recall that I insist that an increased cadence should not be sought as a primary objective, but should rather be a result of the forward lean & the unloaded downward application of force, until the foot hits the surface. Thereafter loading takes place as momentum causes the pelvis to continue forward, but the foot is grounded & the psoas, hip & soleus, & associated tendons & ligaments load elastically. While this is still completely correct in my estimation – I have the hardest time teaching athletes to fire the glutes & not the psoas concentrically. Today I had something of a breakthrough – while working with an older marathon runner (not the lady in the pic - she is a pro IM athlete!) for about the 6th or 7th session, who has a very slow stride rate: Despite doing the intermittent application of resistance across the pelvis from the rear with a harness which, as usual, increased his power application correctly, as soon as I backed off, he again engaged the psoas & started lifting again.
So I went against my better judgment & ran next to him & told him to match my cadence no matter what – i.e. move up stride rate as a primary objective. He popped upright, lost power, but looked great & the level of dissipation (& consequent reduced impact sound) decreased dramatically & all I had to do was have him reinstitute the lean & voila he was a racing machine!
Conclusion: Metronomes work as cadence guides, as long as the forward lean aspect is addressed & upward oscillation is limited/eradicated.

Stride Rate - The Rhythm of the Run

Stride rate clearly is a wonderful indicator of performance. In any given race it is interesting to note that the runners with the higher stride rates are the most likely to be the fastest. They will definitely be better kickers & have less drop off of in pace in the closing stages, especially in the longer races. In discussions with elite African runners it becomes clear that what they tune into during a race is rhythm—not effort, breathing, heart rate or even pace. The cadence is the underlying drum beat of the run. When going slowly the stride length is shorter, when running uphill it is shorter, when running down hill it is longer, when running on soft surfaces it is shorter , when running faster it is longer – but the stride rate stays the same

Bobbysez 2

This week I’d like to get into an issue that has long intrigued me – ever since I got into the business of coaching as a school teacher way back in 1981: The whole issue of jargon.

Some of what I do is analyze training plans in an effort to optimize their effectiveness. Besides changing up the workouts to upgrade adaptation responses*, I almost always have to meet with the individual in order to understand their coding & language before I can give any input. The gap between exercise science & the athletic community is often quite large, hence the prolific existence of training myths & confusing terminology that was often birthed in the 60s & 70s.

Words like intervals, anaerobic, aerobic, fartlek (really old), VO2 Max and lactic acid come to mind. Add to this the more modern influx of concepts that are widely known, but somewhat poorly understood, like lactate threshold, OBLA (onset of blood lactate), tlim VO2 Max (The duration of time that a person can actually exercise at VO2max before becoming exhausted) & eccentric muscle contraction, & we have a community that in many instances may not really be doing what they think they are doing.

I think it is really important to compare apples to apples when designing training. Part of what creates a successful training plan is economy of repetitious work that provides diminishing conditioning returns with volume increase beyond safe adaptation limits & consequent increasing risk of injury. When athletes base workout intensities on a faulty understanding of a principle they can become injured, or may not get the intended response.

In my latest book, Run Workouts in a Binder for Runners & Triathletes I try very hard to move away from confusing terminology, by simply giving each type of workout a name that is an abbreviated definition of what the workout actually is, like 30min EP (30 minute Effort/Pace). In this way runners knows implicitly what they are doing, based on a correct understanding & based on a test that specifically determined that intensity. Now some may think this a somewhat renegade approach – but some of the best coaches have “created” their own language to meet the demands of the events that their athletes are training for. Coaches like Jack Daniels (see picture at beginning of blog) (VDOT tables) & Joe Friel (Training Zones) have helped countless athletes achieve success by closely defining workouts & intensities in this way. Sebastian Coe’s father, Peter was an engineer & approaches schedule design like an engineer from what he called “1st Principles”.
I suggest we take a careful look at our training, try to quantify it all down to 1st principles & make sure through regular evaluation & assessment of racing results that we are doing the best training possible in terms of what we can handle & the demands of our event. Shy away from doing “stuff” that we have a poor understanding of & that we are not sure is efficacious or safe.

Till next time train with grace, gratitude & guts

Bobby
*Better runners with plenty of experience & who coach themselves are often guilty of using tried & tested workouts, but their response to them is less & less effective as they master the workout & become a specialist of that workout, with less carryover to racing fitness

Bobbysez Blast # 2

June 13, 2009

At the British World Trials in Birmingham Meseret Defar (ETH) became only the fifth woman
to run faster than 30 minutes for 10000 m with a career best 29:59.20.
Aviva World Trials and UK Championships
Birmingham, GBR, 10-12 July
WOMEN
10000 (11):
1. Meseret Defar, ETH 29:59.20 PB
2. Aheza Kiros, ETH 31:21.22
3. Lineth Chepkurui, KEN 31:31.92 PB
4. Christine Bardelle, FRA 32:44.48
5. Claire Hallissey 33:10.73 PB

Only four athletes remain in contention for the Golden League jackpot: Kenenisa Bekele,
Kerron Stewart, Yelena Isinbayeva and Sanya Richards. The next meeting is this Friday in
Paris.
5000:
1. Kenenisa Bekele, ETH 12:56.23 SB
2. Mark Kiptoo, KEN 12:57.62 PB
3. Leonard Patrick Komon, KEN 12:58.24 PB
4. Lucas Kimeli, KEN 12:58.70 PB
5. Bekana Daba, ETH 12:59.22 PB

IAAF World Youth Championships (6th)
Bressanone, ITA, 8-12 July
BOYS
800 (11):
1. Johan Rogestedt, SWE, 1993 1:50.92 PB Gold
2. Peter Kiplangat, KEN, 1993 1:50.97 Silver
3. Nicholas Kipkoech, KEN, 1992 1:51.01 Bronze

This is a swift 1500m for boys!

1500 (12):
1. Gideon Mageka, KEN, 1993 3:37.36 PB Gold
2. Caleb Ndiku, KEN, 1992 3:38.42 Silver
3. Girma Bekele, ETH, 1992 3:39.88 PB Bronze
3000 (12):
1. Isaiah Koech, KEN, 1992 7:51.51 PB Gold
2. David Bett, KEN, 1992 7:52.13 PB Silver
3. Goitom Kifle, ERI, 1993 8:05.83 PB Bronze
2000 s/chase(12):
1. Hillary Yego, KEN, 1992 5:25.33 PB Gold
2. Peter Lagat, KEN, 1992 5:26.59 PB Silver
3. Desta Alemu, ETH, 1992 5:29.66 PB Bronze

GIRLS
800 (12):
1. Cherono Koech, KEN, 1992 2:01.67 PB Gold
2. Ciara Mageean IRL, 1992 2:03.07 NJR, NYR Silver
3. Rowena Cole, GBR, 1992 2:03.83 PB Bronze
1500 (11):
1. Nelly Ngeiywo, KEN, 1992 4:12.76 PB Gold
2. Gete Dima, ETH, 1992 4:15.16 Silver
3. Amela Terzic, SRB, 1993 4:16.71 PB Bronze
3000 (08):
1. Purity Rionoripo, KEN, 1993 9:03.79 Gold
2. Jackline Chepngeno, KEN, 1993 9:05.93 PB Silver
3. Genet Yalew, ETH, 1992 9:08.95 PB Bronze
2000 s/chase (10):
1. Korahubish Itaa, ETH, 1992 6:11.83 WYB Gold
2. Lucia Muangi, KEN, 1992 6:11.90 NR, NJR, NYR Silver
3. Halima Hassen, ETH, 1992 6:16.83 PB Bronze

I see that Bernard Lagat ran a 3:32.56 in Tangier on 1 July, so he’s coming into the kind of shape that had him win both the 1500m & the 5000m at World Champs – another good sign for US middle distance running this year.

The Moroccans are great distance runners from 800m to 5000m & beyond; seems they now have a steeplechaser whose figuring it out: Jamel Chatbi ran an 8:08.86 PR in a new Moroccan record at the same meet in Tangier.

However the 1500m for men is on fire this year! Check out these results:
Golden Gala (29th)
(IAAF Golden League)
Rome, ITA, 10 July
1. Asbel Kiprop, KEN 3:31.20 PB
2. Amine Laalou, MAR 3:31.56 PB
3. William Biwott (Jr.), KEN 3:31.70 PB
4. Tarek Boukensa, ALG 3:32.03 SB
5. Belal Mansoor Ali, BRN 3:32.10 SB

In this same Golden Gala, we saw another US woman go under 4 minutes for 1500m; this IS good news, perhaps Jenny Barringer has opened up the flood gates at last. Sub 4 was an almost impossible time in the past. Good for Christin Wurth-Thomas!

1. Maryam Yusuf Jamal, BRN 3:56.55 SB
2. Christin Wurth-Thomas, USA 3:59.98 PB
3. Oksana Zbrozhek, RUS 4:01.48 PB
4. Sonja Roman, SLO 4:02.13 NR
5. Viola Kibiwot, KEN 4:03.22
6. Mariem Alaoui Selsouli, MAR 4:03.76 SB
7. Kalkidan Gezahegne, ETH 4:04.04 PB
8. Lidia Chojecka, POL 4:04.83 SB
9. Irene Jelagat, KEN 4:05.11 SB
10. Anna Mishchenko, UKR 4:06.56 SB
Pretty deep race, 4:06 for 10th

Till next time – run loose, run light, run free

Bobby McGee

Bobbysez Blast 1

Bobbysez Blast

Every week or so I send out a Bobbysez Blast to a group of athletes & interested parties. It deals with mostly track & road running results. I have decided to place this in my bobbysez blog also, so that more people can have access to it.

Much of the information comes from my good friend Riel Hauman’s weekly results newsletter Distance Running Results, that focuses largely on South African running. I extract only international details mostly. Enjoy.

Thanks also to my regular readers of Bobbysez Blast, who have thus far not asked to be deleted from my circulation list; this of itself is a warm compliment! I sincerely hope that my blog will be added to your weekly reading on the world of running.

Here’s something you do not see in road running that often. At this weekend’s Peachtree Road Race (Atlanta, July 5, 2009) - An unsportsmanlike conduct protest was filed by Boaz Cheboiywo against fourth place finisher Tadese Tola. The Atlanta Track Club concluded that the protest would be upheld & disqualified Tola. Cheboiywo was elbowed by Tola in the last 30 meters to the finish.

Despite being a member of the 1500m elite (ran sub 3:30 this year) – Augustine Choge was again out-dueled at the Bislett mile by Deresse Mekonennen in a new Ethiopian mile record of 3:48.95. Watch this guy – he has phenomenal form – I picked him for the win in the 1st 200m just based on the ease with which he maintained an incredible forward lean.

Kenenisa Bekele – the man, stayed in the Golden League hunt by winning the 5000m, but he looked vulnerable & not in his best form.

Meseret Defar seems to be regaining her form after a poor showing in Beijing – she went 14:36.38 for the win in the 5000m at the Bislett Games.

The girls are flying in the steeple for the 1st year after an Olympics – our own Jenny Barringer will have her work cut out at worlds if she is to medal. 3 girls have already cracked 9:20, but with her new sub 4min 1500m clocking she has the wheels to win it on a good day, that would be spectacular for US distance running.

Carrie Messner-Vickers, whom I coach, ran a 30:05 5-miler at 8000ft. Here is her race report for a giggle: So my race went pretty well for not feeling totally up to par!! I won the women's side in 30:05 for 5 miles on a pretty stinking hilly altitude course. I was 6th overall. The first 2 miles were a gradual down hill...my first mile was 5:38, came through 2 miles at 11:17. I missed my splits from there. I ran the first 2 at what felt like a comfortable pace, then picked it up from 3 miles on. Of course that is where the hill started....and went until 1 mile to go. I definitely did not feel 100%, but am happy with the result. I was not trying to run all out and if I had I known I could have easily been under 30; I was pretty tired at the end. 8000ft is some tough alt to run in!!

Till next time – here’s to leg speed

Bobby

Altitude Symposium

Each year the head exercise physiologist with the USOC, Randy Wilbur puts on this altitude symposium & it is a winner. Randy has helped me hugely in my years as a support coach to US athletes both in track & field & triathlon. His knowledge, skill, grace under pressure, absolute professionalism & high integrity sets a benchmark for my experience of US Olympic endeavors. In short - he really is da man! Then just take a look at the roster of presenters & their topics! I have corresponded with & met John Hellemans who has been a mainstay in the phenomenal triathlon program in New Zealand - if you just spent 5 minutes listening to him you'd be a better coach & athlete for it. Dr. Jim Stray-Gundersen's writings & insight into our sport, while pure science are miraculous in their practical implications - another cannot-miss speaker. The work Coach Terrence Mahon has done up at Mammoth Lakes with the likes of Ryan Hall, bringing US distance running into the upper echelons of the sport is a huge accomplishment - his insights will be invaluable. Coach Dave Jarrett has taken a sport that the US had absolutely no international cudos in, Nordic combined, to the very top - you'll enjoy his passion, no-nonsense, let's-do-the-work approach. He knows how to get a program onto the fast track. The other speakers are equally qualified to inspire you & get your coaching to the next level. I'm going & hope to see you there.

USOC International Altitude Training Symposium

Colorado Springs, Colorado, USA

Wednesday 21 October – Friday 23 October 2009

SYMPOSIUM OBJECTIVES:

To bring together athletes, coaches and sport scientists who have a keen interest in the practical application of altitude training for the enhancement athletic performance.

To present cutting edge research on the applied aspects of altitude training.

To discuss practical strategies on how to utilize altitude training in preparation for the Vancouver 2010 Olympics and the London 2012 Olympics.

To nurture collaborative research efforts among athletes, coaches and sport scientists for the purpose of understanding altitude training as it applies to athletic performance.

PROGRAM:
Wednesday 21 October . . . Mt. Everest
3:00 pm Registration

4:00 Welcome and Symposium Overview
Dr. Randy Wilber, PhD
US Olympic Committee

4:30 Open Forum

5:00 Mt. Everest: A Woman's View of the Summit from Nepal and Tibet
Ellen Miller

6:30 Reception

Thursday 22 October . . . Hot Topics in Altitude Training
8:00 am Hematological and Non-Hematological Effects of Altitude Training
Dr. Christopher Gore, PhD
Australian Institute of Sport

9:30 am Integration of the Hypoxic Dose and Training Dose
Dr. Jim Stray-Gundersen, MD
S-G Alter-G Center

11:00 am De-Acclimatization from Altitude: Implications of the “Off Response” for Sports Performance
After Return to Sea Level
Dr. Ben Levine, MD
University of Texas Southwestern Medical Center

Thursday 22 October . . . Altitude Training Around the World
2:00 pm Altitude/Hypoxic Training: The Canadian Model
Dr. David Smith, PhD
University of Calgary

3:00 pm Altitude/Hypoxic Training: The New Zealand Model
Dr. John Hellemans, MD
New Zealand Academy of Sport

4:00 pm Altitude/Hypoxic Training: The Kenyan Model
Dr. Randy Wilber, PhD
US Olympic Committee


Friday 23 October . . . Best Practices by Elite Coaches and Athletes
8:30 am Altitude/Hypoxic Training in the Preparation of Elite US Swimmers
Coach Bob Bowman
USA Swimming

9:30 am Altitude/Hypoxic Training in the Preparation of Elite US Nordic Skiers
Coach Dave Jarrett
USA Nordic Combined

USA Nordic Combined Olympic Athlete Bill Demong
2009 World Champion

10:30 am Altitude/Hypoxic Training in the Preparation of Elite US Distance Runners
Coach Terrence Mahon
USA Track and Field

USA Track and Field Olympic Athlete TBD
2004 Olympic Medalist

3:00 pm Tour of the US Olympic Training Center

COST:
Professional USD 175
Student USD 125

REGISTRATION:
OPENS 1 May 2009 Link: USOC International Altitude Training Symposium
Or contact Dr. Randy Wilber: randy.wilber@usoc.org

CLOSES 1 October 2009


AIR TRAVEL and GROUND TRANSPORT:
Denver International Airport (DEN) Airport car rental and drive to Colorado Springs (approximately 1.5 hr)

Colorado Springs Airport (COS) Connects with several major US cities including Denver
Airport shuttle provided by Symposium Host Hotel (Doubletree WA)
Airport shuttle not provided by most other hotels
Additional ground transport via airport car rental and taxi


SYMPOSIUM HOST HOTEL:
Doubletree World Arena Hotel
1775 East Cheyenne Mountain Boulevard
Colorado Springs, Colorado 80906 USA
Phone: + 1 – 719-576-8900
Fax: + 1 – 719-527-4602
http://www.coloradospringsworldarena.doubletree.com/


ALTERNATE HOTELS
All of the following hotels are within 1000 m of the Symposium Host Hotel and several restaurants.

La Quinta Inn and Suites
2750 Geyser DriveColorado Springs, Colorado 80906 USAPhone: + 1 – 719-527-4788Fax: + 1 – 719-527-4789
http://www.lq.com/

Hampton Inn and Suites
2910 Geyser Drive
Colorado Springs, Colorado 80906 USAPhone: + 1 – 719-884-0330Fax: + 1 – 719-884-0331
http://hamptoninn.hilton.com/

Residence Inn by Marriott
2765 Geyser Drive
Colorado Springs, Colorado 80906 USAPhone: + 1 – 719-576-0101Fax: + 1 – 719-576-4848
http://www.marriott.com/




Fairfield Inn by Marriott
2725 Geyser Drive
Colorado Springs, Colorado 80906 USAPhone: + 1 – 719-576-1717Fax: + 1 – 719-576-4747
http://www.marriott.com/

Crowne Plaza
2886 S Circle Drive
Colorado Springs, Colorado 80906 USAPhone: + 1 – 719-576-5900Fax: + 1 – 719-576-7695http://www.crowneplaza.com/

Courtyard by Marriott
2570 Tenderfoot Hill Street
Colorado Springs, Colorado 80906 USAPhone: + 1 – 719-226-5006Fax: + 1 – 719-226-5007
http://www.marriott.com/

Comfort Inn
1410 Harrison Road
Colorado Springs, Colorado 80906 USAPhone: + 1 – 719-579-6900Fax: + 1 – 719-579-0897
http://www.comfortinn.com/

Best Western Executive Inn and Suites
1440 Harrison Road
Colorado Springs, Colorado 80905 USAPhone: + 1 – 719-576-2371Fax: + 1 – 719-576-4947
http://book.bestwestern.com/

A New Beginning – Bobby McGee Endurance Sports & BobbyMcGee.com refresh their web presence

After some fitful efforts in the past & some good-natured ribbing from my colleagues as to the erratic nature of my posts, I am committed to regular blogging from now on. I will rely on you to keep me on track this time please. If you have ideas for future post subjects or comments, feel free to let me know. I look forward to some cyber-communication with all of you who are interested in the subjects that populate my professional world & with those that support my work through Bobby McGee Endurance Sports, or my website www.BobbyMcGee.com. My appreciation & good wishes go out to those of you who have been satisfied with the slim web pickings of previous years & still make time to keep up with what I am up to in the field of endurance sports.
This 1st new post celebrates the total reworking of my website & business logo. Many thanks to those of you who had a hand in helping me choose a look & feel that I hope will serve as an effective vehicle for the dissemination of information that has one purpose only – to help you become fulfilled as endurance athletes. Let me know what you think; suggestions welcome. I have been at it since December & as those of you who have websites know this can be a laborious process especially if you are not particularly talented on the web-design side of things. It goes without saying then that it will forever remain a work in progress.
The 3 main areas where I am going to place my most in depth efforts are:
1. Run Training – This will eventually include workout plans, training advice & the offer of customized training plans for specific events, ranging from beginner 5km run guidance to Ironman® training with regards to the marathon run portion. I will continue to assist individuals with the design & execution of training for their specific events. I will also maintain a very small group of athletes that I help with their continual training. I will continue running CEUs throughout 2009 in the US to teach triathletes & triathlon coaches how to best use my new book Run Workouts in a Binder for Runners & Triathletes in my stated mission to help ALL triathletes become better runners off the bike. My intention with this book is to simplify more advanced run training, by demystifying the terminology & providing pace & effort guidelines that are determined through field testing, rather than from tables & guess work
2. Run Biomechanics – This is a field where I have a very high demand & I hope to expand my reach to those individuals & groups who have been unable to attend or meet with me in some way regarding their run form needs. Besides continuing with the USA Triathlon (USAT) coach education courses, group lectures & workshops & my work with individuals, I am now offering more remote access services:
a. The opportunity to send in run video via YouTube, plus some pics, to have them analyzed & receive some suggestions & drills
b. A workbook to aid coaches & training buddies with the process of altering/improving your mechanics (still in the works)
c. And, finally, a run mechanics video that I am putting together with USA Triathlon – hopefully available this fall – the filming has been completed
My manual Running Sports Essentials on Facilitation, Dynamic Warm up Drills; Core Strengthening & Post Exercise Stretching is still be available & will soon be available in a new upgraded version
3. Mental Skills Training – despite amazing advances in the field of sport psychology, it still seems that the average athlete, even the pros, are losing out on great performances because they do not actually train mentally. In the years that I have worked with all levels of athlete it still amazes me that the only athletes that show up for mental skills training, even the Olympians, are those that ALREADY have a great attitude & comprehensive mental racing skills! This year I have been promulgating two themes that I am going to:
· Holding the amateur athlete responsible for their mindset
· Help athletes to be very specific & targeted with their mental development
I will continue to teach coaches the art & science of applying mental skills training with their athletes through my work with both USA Triathlon & the International Triathlon Union (ITU) in coach certification workshops & CEUs. I will still also take on a few individuals & assist with their mental plans for racing. I still firmly believe in the planned, detailed approach to improved performance through the psychological approach put forth in my book Magical Running. I am adding the following offerings:
a. Mental workout plans with evaluation & feedback loops
b. Articles & exercises that the athlete can immediately apply for improved performance
c. In an effort to meet the demands of the more passionate individuals who often want so much more than what I can provide in the public domain, I am considering the offer of a membership to www.BobbyMcGee.com. I will either do this as an opportunity for coaches & athletes who coach themselves, or simply to all individuals interested in running & triathlon. Please let me know your thoughts on this – I would like to meet the specific demands of my readership. Through this medium I hope to offer:
· More in-depth articles about the above subjects
· Exercises that accompany these articles through which the athlete can make these tools their own
· Regular webinars
· Regular podcasts
· A member forum through which I will comment, suggest & answer questions
· A member notice board
· And a sign up gift!
For further details watch the new website
Plenty to look forward to, plenty of work for me – so keep me honest & let me know where I can improve.

Compete & Train with Grace, Gratitude & Guts,

Bobby