Marathon Dynamics News
- Congratulations on another season well run!
The first half of "2010: A Race Odyssey" is done, and we don't know about you, but we're already looking forward to the second half! Another banner season is now in the books for the Marathon Dynamics crew. Click here to find out who made the list of the top 100 performances of the season. (Note: there are several multiple listings from a host of “on a roll” MDI runners who strung together 2 or even 3 huge performances)
After a brief hiatus to rest, rejuvenate and recharge (2 to 4 weeks is ideal), we hope you’ve got an idea of what you want to accomplish this coming season—and that you’d like our help in making it happen too! Click here for a refresher on an “oldie but goodie” article we penned on off –season, pre-season and establishing the timeline to your “next big running thing”.
STRAIGHTEN UP & STRIDE RIGHT!
3 Keys to Efficient Running Form - By Cindy Lewis of Absolute Endurance
How to some runners run so fast yet make it look so graceful and easy? Running is not just about putting one foot in front of the other – good running technique can both decrease your chances of injury and also increase efficiency so that you can move forward faster while using the same amount of energy. While there are many facets of the running stride that we could discuss, here are three things that on their own will make a difference to your stride:
1. Bring up your arms: Your arms give you momentum that helps to move the rest of the body forward. Elbows should be flexed more than 90 degrees, so that your hands end up just below the chest. This results in a shorter leaver and thus requires less energy expenditure to move. Another key to consider with the arms is to drive the elbows backwards. Driving them backwards as opposed to forwards results in the opposite reaction to your body… forward motion!
2. Lift your feet: When you are watching those “graceful” runners, take note of how much their knees bend. They look like their heels are coming close to hitting their backside with every stride. Adequate knee flexion is key to decreased energy expenditure for a number of reasons. A knee that is flexed more takes less energy to move forward for footstrike. It also allows you to use more momentum and less muscle force, taking significant stress away from the muscles in the hips, glutes and low back. Stress in the hips and glutes is a major factor in many of the common overuse injuries experienced by runners.
3. Land on your Midfoot: When we walk, we go through a repetitive cycle involving heel strike-toe off-heel strike-toe off. With the running stride, we want to change this to landing on the midfoot rather than the heel. A midfoot landing results in less impact forces going through the muscles, tendons and joints higher up in the kinetic chain. It also changes the ‘braking force’ that is created with a heel strike in front of your body into a force that encourages forward motion as you strike underneath your body while the leg is already on the way backward. Therefore, by switching from a heelstrike to a midfoot strike you will increase your efficiency while also decreasing your risk of injury associated with impact forces.
Dr. Cindy Lewis and the other practitioners at Absolute Endurance Training and Therapy perform Gait Analysis on runners and provide recommendations on drills, stretching and strengthening exercises that will help in making specific improvements to each person’s running stride and efficiency. Go to www.absoluteendurance.com for more info
Post-Race Depression: It could happen to you--it might already have! Podcast by www.runcast.net
Running a race, no matter how long and how big, is a great accomplishment. However, many runners after the race fall into a sort of a funk. Among the long distance runners it's known as post -marathon or post-race blues. It's manifested in the temporary lack of motivation to continue running. Marathon Dynamics coach Kevin Smith was interviewed in a podcast done by www.runcast.net earlier this week, to help explain the post-race blues. Click here to listen to the podcast (about 8 min)
The Top 5 Tips to Keep Your Cool Till Labour Day!
With one heat have already under our belt before the end of May, this summer is stacking up to be a real sweat-fest for us runners. With that in mind, here they are
1 - Run very early (before 7am)...or very late (after 9pm)
2 - Seek shade! I’m blessed to have a modest size forest park lot across thee street from my house, and have devised a 3 mile/5K double loop route that keeps meon the dirt trails and woodchip paths under the tree canopy for 80% of the course. On hot days when I run there, it feels like a 10 deg C drop as soon as I enter the woods.
* If you can’t run a predominantly shady route in very hot weather, then cover up (w/coolmax caps, UV A&B protective sunglasses, and SPF 30-40 sport sunscreen)
3 - Hydrate very well throughout the day (1-2 litres of “extra” water), and of course, during any hot weather running (up to 28 oz/800ml, or 1 large water bottle...per hour). In addition, in really hot weather, try pouring cold water over your head, face and neck as well (or rubbing ice cubes if you can). For longer hot runs, make sure to plan a route that enables you to reload cold water (passes fountains, variety stores, etc.)
4 - Make a habit of checking the weather channel/website just before starting (check humidex too, not just base temp, and go with highest number), and always adjust your pace/effort/duration to match the conditions. For runners we coach during the summer months, we have devised an excel based spreadsheet which precisely calculates the heat adjustment to target paces. I haven’t found out how to post a working version on our website to link you to here, so email me if you’d like it, but the gist of it is:
Up to 20C – run as originally planned (though for long or hard efforts, anything over 14/15C will be slightly harder (higher HR/perceived effort and/or slower pace)
21-30C – adjust your pace/intensity as per guidelines below, but attempt planned duration/distance:
- At 25C – slow down 5-15 sec/km (depending on base speed, and own heat tolerance)
- At 30C – slow down by 10-25 sec/km (as per above conditions)
- AT 35C – slow down by 20-40 sec/km (as per above)
Note: at temps of 30-39C, please consider reducing planned distance/time by 20-30%
Note: at temps of 40C or over, we recommend... jumping in the pool instead of running!
5 – Allow time for adaptation: if the likelihood is that you’ll have to do some long, strong hot runs at some point later in the summer, don’t avoid early season hot weather run opportunities. Seek them out and use them to build up your heat tolerance for the longer ones to come. Try and build up your “hot weather running runs” (say 25C or higher) much as you would your regular long run progressions, by never increasing your longest hot weather run of the season by more than 1-2 miles (2 or 3km) at a time. That way you’ll gradually acclimatize to the demands of running in the hot stuff, and not suffer “heat shock” by avoiding hot weather running until you get caught/stuck running a 25-30km long run in 30 degree humidex.
MARATHON DYNAMICS 2010: A Race Odyssey...Part II
If you’re new to Marathon Dynamics we feel that on every front—from our staff, to our systems, to our services—we can provide the best training plans & personal running coaching, and deliver the best results, for the best price. To find out more about our how our Customized Training Plans work, please click here, and if you’d like more information on our Personal Coaching Services, please click here, and to find out more about who our coaches themselves are, please click here.
For those of you who’ve worked, run and played with Marathon Dynamics before, please note that as a standard benefit of any/all our levels of Personal Running Coaching, Marathon Dynamics now offers weekly coach-supported group OMP (steady state), LSD &/or Racepace opportunities around the GTA. Click here for more specific info on those coach-supported run groups.
Also, without further ado, here is the Summmer/Fall 2010 Marathon Dynamics Group Intensity Workouts line-up (and/or click here to check updated website info). All sessions are @ 6:30-8pm (unless otherwise noted), June through October:
1. MONDAYS - RIVERDALE (EAST TOR): Riverdale Park...starts June 14th
2. TUESDAYS - ETOBICOKE: Etobicoke Centennial Stadium...starts June 8th
3. TUESDAY MORNS (6AM-Women Only) - WEST TOR: West Tor. Coll...starts June 8th
4. WEDNESDAYS - DOWNTOWN TORONTO: Central Tech High School...starts June 2nd
5. WEDNESDAY MORNS (6AM!) - MISSISSAUGA: Erindale Secondary...starts June 9th
6. THURSDAYS - MIDTOWN TORONTO: Lawrence Park Collegiate...starts June 10th
7. THURSDAYS - OAKVILLE: Oakville Trafalgar High School...starts June 3rd
8. THURSDAYS - RICHMOND HILL: St. Theresa of Lisieux HS...starts June 10th
9. THURSDAY MORNS (6AM!) - MIDTOWN TO: Lawrence Park Coll...starts June 10th
If you’d like to “tawk shawp” about your fall 2010 running goals, the best time to reach Coach Kev for a free consultation is between June 1-11 (10am-4pm). After that, things get a little “time pressured”…so call sooner than later!
THANK YOU MARATHON DYNAMICS SPONSORS!
We are so grateful for the unflagging and ongoing support of Marathon Dynamics’ primary “Runner Health & Wellness” sponsors: Absolute Endurance (Toronto) and Physical Edge (Oakville and Mississauga). This past season, our runners and coaches have benefitted greatly from your healing powers, your “supporting cast" athletic know-how, and your ever-positive, can-do attitude. THANK YOU!
Also a big thanks and welcome to our newest sponsor, WINsurance Sport Travel Protection. This is SUCH a phenomenal product, we had to make sure word got out to our runners: travel insurance totally tailored to runners doing destination races—complete with injury, sickness and circumstance protection on race entry fees, hotel and flight booking, etc. How awesome is that?
Planning a race outside Canada in the next year or two? What if:
• You get sick or injured before your big destination race?
• You or your family and friends are unable to travel?
• You change your mind and no longer want to participate in the race?
Make sure you’re covered. Visit www.winsurance.ca to purchase WINsurance Sport Travel Protection. Protection for runners designed by runners. After all, it’s not just a race… its life!
That's more than enough running e-news crammed into one newsletter wouldn’t you say! We hope you found some useful info in there to make your running better, stronger, and most important, more enjoyable this coming season.
Your Faithful Marathon Dynamics Coaches,
Kevin, Jackie, Jennifer, Bennett, Robin, Todd, Steve, Cara, Susan, Dera, Michelle, John and Brant!
Tales From The Deep...End! - By Coach Kevin Smith
Straighten Up & Stride Right - By Dr. Cindy Lewis
Runners Have Big Hearts! - By Coach Kevin Smith
Post Race Depression...and you? - Podcast by www.runcast.net
Top 5 "Cool" Summer Running Tips - By Coach Kevin Smith
Marathon Dynamics Newz - Summer/Fall Season Starts Now!MDI Rocks! Why? The Personalized Training Plan and the Weekly Group Coaching. I did both. The result? 18 weeks later I qualified for Boston! The Plan was personalized for me, advocated cross training combined with a sensible number of non running days and was easy to follow. So I was realistically able to manage life outside running. And bonus...when I needed my Plan to be tweaked (due to really rough winter weather) it was easily done.
The Weekly Group Coaching got me ‘out there’ with other runners (of all abilities) and my professional MDI Coach. The coaches are runners too and were adept at keeping me on track (literally!) with my Plan by providing encouragement, advice (by email, phone or in person at the weekly workouts) and good jokes! Boston here I come!
MDI Runner Katie Thomas improved her marathon PB by over 15 min and qualified for Boston
“Even more important to me is that Kevin works really hard to foster a friendly and supportive team environment throughout training and coaching sessions... As a result, I have been able to establish incredible new friendships with some great people that share my passion for running.”
New Marathon Dynamics Runner Harvey Foote"MDI does a fantastic job of tailoring your training to you. The plans are very detailed, the support is fantastic, and the results speak for themselves. Kevin really knows his stuff and his approach is both resolute and flexible at the same time. I look forward to working with them again to take the next step in my running.
MDI runner Glen Way improved his marathon PB by over 10 min in his first year with MDI (3:08 for a Boston Qualifier
"Marathon Dynamics’ training program showed me that if I run the race the right way, I can break 3 hours.
My first marathon was painful, but the training for it was a lot of fun, and I would definitely recommend Marathon Dynamics to anyone. Whether you’re aiming for a particular time, or your goal is just to finish, the coaches will design a program that will help you safely and enjoyably reach your goal"