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Welcome to Coach Al's Endurance Scoop presented by Coach Al Lyman and Friends. Together they hope to reach more athletes than ever before. And, through the newsletter, Coach-Al.com website and your valuable feedback, want to empower and inspire YOU and others like you to strive for and achieve your personal best.
I'm Running Away!
Greetings fellow endurance athletes and friends! I trust that as you read this, you are training smart and finding the right balance in your life between family, vocation, and training.
As I look forward, in addition to my new "Blog" I want to use this "
From the Desk" feature to share some new NEWS with you, as well as share some motivational thoughts that I hope inspire you to your best effort. First, some NEWS!
RUNNING AWAY
I am really excited to let you all know I am joining forces with an active travel company just for runners, called “Running Away.”
http://runningawayonline.com
“RA”
as I like to call it for short, is owned by Matt Linick, who I had the pleasure of meeting this past June at the Zooma Half Marathon in Annapolis. As we talked, Matt and I found that we were of like mind and had similar goals.
My role with RA is to be the “running expert” that will be actively coaching and leading the runners on these running training trips and running vacations. I am really looking forward to this opportunity! I love to travel, love to meet new people, and love to coach! Putting the
three together seems like a match I can’t resist.
The most important part of RA is that Matt and I are committed to giving every one of our running travelers the highest level of service available. That service will make these trips second to none for training, learning, ease of travel, and fun!
Check out the link for more info if you are interested in possibly coming along on one of these trips.
If you like to travel to new destinations, enjoy running and would like to learn more about the sport, and don’t want the hassle of setting your trip up, then this may be for you!
If you are in need of tweaking your swim form and want to learn more
about how to swim correctly and train that stroke, take a look at our clinic in
November.
For more information, and to
download the flier, visit our
CLINICS/WORKSHOPS PAGE or click the download link in the
sidebar.
____________________
BELIEVE, and then TAKE ACTION
and make it happen! "
Our greatest fear is not that we are powerless. Our
greatest fear is that we are powerful beyond measure."
– Marianne Williamson
One of my many roles
as “coach” is to help you learn about your true limits, and to accept the fact
that the only limits that you truly have, are those that YOU place upon
yourself. I realize that is a frightening thought and on some level, it is one
we all resist. After all, accepting this means accepting that the POWER to
achieve success and happiness lies within each of us, and is ultimately our own
responsibility!
While I am a fan of
the book and movie, “The Secret,” you and I both know that believing, thinking
about, or wishing that you can do something, such as achieving a new marathon
personal record, or finishing an Ironman, will not, by itself, get it done. Yet
at the same time, doubting that you have what it takes or believing you cannot
do it, will most certainly prevent you from ever making it happen.
The choice of what
to believe is clear. Every single achievement first begins with a belief that it
CAN be achieved!
The difference
between impossible and accomplished is largely a matter of belief.
A world of
things that were once considered impossible is now so common we take them
for granted.
Each one of
those things became reality because someone believed it could happen.
Everyday I speak
with athletes who have achieved more than they ever thought possible,
because at some point they decided to believe in themselves, and then they
did the work!
Believe that you
can, believe that you will, and you are well on your way to making it
happen!
On the flip side,
you all know that doubt in yourself is very easy to maintain, and the more we
allow those doubts and negative thoughts to take hold in our mind, the more they
grow. Today, I challenge each of you to see how many of your doubts you can
replace with positive and compelling beliefs! Most importantly, commit to taking
some action to make it happen!
Belief in oneself is
of little use unless it is acted upon. By the same token, the most powerful
actions and efforts are of little positive use unless there is some real,
focused BELIEF behind them.
Positive thoughts, self confidence, and then
consistent action work best when they and you, “work” together. Confidence gives
direction and focus to actions, while actions serve to manifest the beliefs into
reality. Make sense?
Here's my challenge to you today: put some real energy into
believing and dreaming of achieving more than you ever thought possible, and
then put your daily energy into making it happen, through positive and
consistent action. You have a brain and you have a body, so use them both
together for positive, productive results.
Remember: Every moment of every day,
your beliefs guide your actions. Believe that you can, believe that you will,
and your reality will follow along to new heights of success! Best of luck…
As you all know, improving the mobility, elasticity, and flexibility of your hips and pelvis is critical to avoiding injury and performing our best! As you age or as you increase and progress the volume of training you are doing, especially running, this is even more important!
To help you achieve more mobility and also prepare for faster, quality running, I put together a
Hip Mobility “Warm-Up” series of 10 exercises, that will help you feel better, run more smoothly and fluidly, and ultimately faster.
Can't view here? Go directly to the link here:
http://www.youtube.com/watch?v=y07WC7iZTW8
As you view the video, keep in mind that it was not created as a “follow along” program (like Runner-CORE). The exercises are presented in short snippets to show proper form. Spend as much time as you feel you need to on EACH exercise before moving on to the next. Increase “reps” and the dynamic nature of each exercise as you gain skill and strength!
Have fun! Run fast!
- Coach Al
Ice Baths and Cold Therapy: Is it a smart way to help with recovery?
I think we'd all agree that after a long hard run or a long hard ride, we’d all rather sit in a hot tub rather than sit in a bathtub filled with ice-water, but the reality is, the 2nd of those two options is always what I recommend to the athletes I coach. I am often asked, “Are these really necessary, and do they really help
that much, with recovery?”
In my own experience, I’ve long been a fan of “cold water baths,” going back to my early days as a marathoner. I always felt they helped me to recover more quickly, so that I could return to normal training sooner, after my longest, hardest training runs.
Cold therapy (cryotherapy) is known to constrict blood vessels which decrease metabolic activity, which in turn reduces swelling and ultimately, tissue breakdown. Afterward, as the tissue warms up, metabolic activity picks up and blood flow returns quickly, which in turn flushes out metabolic waste and debris. The bottom line is, in my opinion, this progression of first reducing and then accelerating “activity” around those muscles that you’ve pounded on during that long or hard run, can ultimately help you recover more quickly.
The benefit to ice or cold water baths, vs. icing an isolated area, is that you hit your entire lower body rather than hitting an isolated area, and you also reduce the chance that you will OVER DO it, which can often happen when icing only one area.
Here’s how:
- Once you are done with your run workout, spend a few minutes stretching lightly and then start to fill your tub with cold water. It is optional whether or not you want to add ice cubes to it! That might depend on how cold the water is coming out of your tap.
Start the tap, and then hop in and allow the water to fill up over your legs. I find it is much easier to do it this way, vs. filling the tub and THEN getting in!
:)
A good goal time to shoot for is 10 minutes. In that amount of time, you can get the benefits without over doing it.
Feel free to wear extra clothing if you would feel more comfortable.
I always like to bring a hot cup of tea or coffee and some reading material for distraction!
by Scott "Scotty J" Johnson Coach Al's 2008 Pursuit Fitness Iron Camp...
Given the heat wave that
embraced the entire East Coast the weekend prior, I was a little concerned
about the lucky folks participating in this year’s camp. The Sunday prior
all participants “raced” Eagleman or Mooseman. Both of these races had heat
indexes well over 90 with EM being 105! How would everyone recover in time
for a weekend of iron distance training fun?
Back in 2005 when Coach Al, Koz, Peter Spagnoli and I last did a training
camp in Lake Placid I raced in similar conditions at Eagleman the Sunday
prior only to arrive in LP on Wednesday for a long weekend of 50 degree
rain! Well, I am happy to report that Mother Nature was pleased this time
around and the weather could not have been better!
We were provided breathtaking views of Whiteface very morning from the
living room of PF Camp Central. For those familiar with LP weather, this
usually occurs once per visit to LP, generally the morning you are leaving.
Regardless, I did not mind hauling every stitch of cycling clothing I own
just to play it safe!
The camp was highlighted with many memorable moments commencing with Koz’s
fantastic culinary creations. Within hours of landing in LP, Koz and I had
the condos stocked with all the healthy snacks, Hammer Nutrition products,
and other essentials campers required. Behind the scenes Koz was hard at
work creating his now famous sautéed chicken and artichoke pasta and salmon
pasta salad among several other creations!
Unlike many camps, Coach Al’s Iron camp focuses on providing all
participants a setting within which they can break previous volume limits,
gain a first hand knowledge of every inch of the Ironman course, and share
the experience in a unique team atmosphere with unlimited access to Coach Al
and staff.
The daily training schedules included ample swimming, biking, and running.
However, each day centered on a key session
targeting specific race specific simulations including a complete two-lap
swim in Mirror Lake, a complete two lap ride of the course, and a complete
single lap of the run course.
Thursday morning began with a two-lap swim in the crystal clear water of
Mirror Lake after a waterside discussion of key landmarks, positioning
strategies, and open water swimming tips. On the heals of a beautiful swim
the group set out for a recon ride of the course. During this single loop
ride key landmarks were pointed out in addition to strategies for maximizing
power meter usage on race day. Thursday wrapped up with everyone running
until “they felt like runner.”
Friday was THE key session of the camp, the race simulation ride following a
little “wake up” swim. This was structured to simulate as closely as
possible race day effort, nutrition plans, and clothing choices. Although
sag support was provided, all campers were completely self sufficient minus
the refills on water. Mother nature provided a little extra “treat” on
Friday with the temperature exceeding 85 on the second loop.
Saturday was filled with a couple of unique events. After the obligatory
morning swim all hands turned out for an “easy” scenic ride through Saranac
Lake around the backside of Whiteface mountain ending with the 12 mile ride
back to LP from Wilmington. Unique to this ride was the rolling photo
session. Given Koz and Tim were focused on the Whiteface Hillclimb they
provided rolling video and photography services from Koz’s truck.
Check out
the pics here!
After the fun morning 50 miles including some fireworks climbing the
backside of Whiteface and a spirited paceline back to LP from Wilimington,
Coach Al, Koz, Tim, and I toed the line for the 7th Annual Whiteface
Mountain Hillclimb. Never did I think a little eight-mile ride could inflict
so much discomfort! Given that those eight miles were at an 8% grade this
evening ride was comparable to Alpe d’Huez in the French Alps.
Check out pics here!...
and here!
Sunday morning prior to wrapping things up for this year’s edition of Coach
Al’s Iron Camp, the final event was a single loop race simulation run. The
particular impact of this event is the confidence building and experience of
running the actual course in training with a body that has accumulated
nearly 250 miles of cycling, around six miles of swimming, and more than 15
miles of running over the previous three days. Did I mention that the
majority of participants raced an Ironman 70.3 event the previous Sunday?!
In the end every participant completed every session, gained first hand
knowledge of the course for their A race of this season, and made new
friends. All the while Koz kept rolling out daily culinary treats and I kept
everything else on target.
Mark your calendar for an extended weekend in the Adirondacks the weekend of
20-21 June 2009! Keep an eye out for more details in upcoming editions of
the Endurance Scoop and the Clinics/Workshop page at Coach-Al.com: http://www.coach-al.com/clinics.html.
by Jeff "Koz" Kozlowski The Power of Power... Part 1 For my next series of articles I am going to focus on something that I believe is an often overlooked but rather important part of bike training – the Power Meter. In my opinion, many cyclists believe that the power meter is just another gadget, rather than an integral part to more predictable bike training. Evidence of the benefits of cycling with power is the fact that it is becoming a regular part of the pro
peloton, as well as standard equipment for many professional and amateur triathletes. As an introduction to this series on cycling with power, I will begin by discussing the four main ways to gauge effort on the bike – RPE, Speed, HR and Power.
Rating of Perceived Exertion – RPE
RPE is the baseline for all human activity. At it’s core, RPE is an individual’s gauge of effort, on a scale of 1-10, in terms of “how hard am I going” and “how hard does it feel”. With experience an athlete can develop a fairly good sense of their output of effort based simply on RPE. However, RPE does not provide an athlete with hard and fast numbers by which to gauge their effort. RPE can be widely variable based on many physiological factors associated with how we perceive our own effort, such as fatigue, sleep, and nutrition.
Speed
In terms of putting numbers to effort, speed is often the first experience for cyclists. By combining RPE and speed, cyclists can get a better gauge of their effort, such as, “I’m exerting myself at a 6 out of 10
AND I’m going 18 mph.” The downside to using speed as a gauge of effort is that it is widely variable and depends on many environmental factors, including (but not limited to) air resistance (wind, drafting, body position), incline of the road (up or down), and rolling resistance (road surface, tires). In my experience, cyclists that use only RPE and Speed to gauge effort tend to go too hard uphill or into a headwind and not hard enough when resistance is reduced.
Heart Rate (HR)
Adding HR to the mix gives the athlete yet another parameter to gauge effort. The HR monitor (HRM) allows an athlete to measure the physiological
result of an effort. In other words, the athlete provides an effort and the heart responds to that effort by varying HR. As a general rule, the greater the effort, the higher the HR. However, HR does not always correspond directly to effort, and is particularly unhelpful over shorter durations of effort due primarily to the lag time between the initiation of effort and the cardiac output. Over longer durations, HR can provide a better gauge of the effort being generated, especially when combined with RPE and speed. The downside to relying on HR as a gauge of effort is that it is variable based on physiological factors such as fatigue, sleep, caffeine intake, and impending illness.
Power
Power is power! Where HR measures the
result of an effort, the Power Meter measures the effort itself. In cycling, power is measured in watts and is a direct result of the force applied to the pedals. If a cyclist is pedaling at 300 watts, then they are doing so irrespective of how hard the effort feels (RPE), how fast they are going (speed) and how fast their heart is beating (HR). It is for this reason that power is the gold standard in measuring effort on the bike. When power is combined with RPE, speed and HR, the athlete and coach have all the information they need to provide a truly customized and progressive training program.
by Matt Shaffer You can take a lesson from this...
I don't know if you know this,
but I'm kind of a gear guy; if it's gimmicky, cool, or "guaranteed" to make you
fast, I want it. I don't try to justify it to myself with the typical “it may
costs me X dollars, but it’ll make me .03 seconds faster per mile”; rather, I
can admit that I just WANT it. That’s one of the reasons I like biking so much;
there is SO much stuff out there to try, and mess around with, all in the name
of making you faster. I can tell you, most of it is pure gimmick and marketing
too! I guarantee you that your lack of carbon bottle cages is NOT what is
holding you back in the sport.
But you know, with running, it’s similar situation! While there are not as many
“toys” on the market, have you seen the wide variety of shoes that are out
there? It’s unbelievable! “Shocks” in the shoes, spring systems, fancy “seamless
designs… I’ll admit, for the longest time I never really bought into the running
gimmicks, mainly because I was spending all my money on bike stuff! But then, I
started having all sorts of running problems; while there were many issues, I
would say the most common and recurring issue was the dreaded “shin splint”
injury. I’m sure you’ve heard this term tossed around, and it really is just a
general term to describe any number of injuries all within the shin area. All I
could think with these injuries was “there must be SOMETHING I can buy that will
fix this!”.
So first thing I did was turn to the latest trends. Ever heard of Newton running
shoes? Yep, I fell for that one. Now don’t get me wrong, Newton’s are well made
shoes, and for their intended purpose (forefoot/midfoot strike) they work well.
But $175 for ONE pair of shoes? Let’s not mention the fact that they last half
of a season, at most…. After 3 months of successful running, the shoes were
shot, and I was facing ANOTHER $175. And I didn’t want to get stuck in that
trap!! And, to make matters worse, my shins really weren’t getting any better…
AND, my Achilles was starting to go too…
So I took a look at another brand; I’ve always been a sucker for anything
European (that’s the cycling attitude creeping into the other aspects of my
personality). Ever heard of Karhu? They made ridiculously LOUD (ie. RED) shoes,
with somewhat retro styling and insanely high tech materials. And, they’re
reasonably priced; at least on par with anything you’d find from Nike or Asics.
But, they were VERY stiff, non-supportive shoes, and after two weeks of running
I realized they were not going to work for me. The impact was REALLY driving my
shins hard, and making things worse.
So, I finally broke down and went to a really well known running store in
Boston, where I live. I got on the treadmill, had them video-tape my walk and
run stride, and had them recommend some shoes based on what they saw. They
pulled out a great pair of Asics, very supportive and cushioned; a pair I
figured would HAVE to fix my shin splints, right??
Nope. Two weeks after getting the shoes, still had the shin pain. What was going
on? My shoes fit correctly, theoretically should have been supporting my body
during my run, and were selected by a running pro, not by a gimmick buying dork
like myself; this shouldn’t have been happening!!
So finally, I did what I should have done a while ago; I have a tremendous
resource available in all my endurance sports activities, and that is my coach!
I had Coach Al take some video of my running, and in an afternoon, he was able
to slow down the video, analyze it, and tell me the most important thing I’ve
heard in my running career: I was running wrong! My form, overall, was good, but
my foot wasn’t landing properly and was putting too much stress on my calf and
shin, causing early failure. Turns out, it was never the shoe at all.
Oops!
I guess the lesson you can take from this, in running especially but really in
any sport, there are all kinds of great gear options out there, but ultimately,
they just enhance your activity. If there is something wrong, it just may not
have anything to do with your gear; so before you break out that checkbook, make
sure that it’s not YOU causing the problem!
But don’t worry; after this whole “anti-tech” article, I’m still a gear junkie.
Next newsletter, I promise to have a review on something totally frivolous,
cool, and overpriced. :)
Pursuit Fitness Member Anna Sawosko It's so true what they say...
It's It’s so true what
they say—it’s absolutely about the journey and not the destination.
My
journey to Ironman Lake Placid started in the fall of 2007 when I signed up
with Coach Al. In the past year, I have learned so much from him—I’ve
learned the proper stroke techniques, how to train with power, how to burn
fat instead of glycogen…I could go on forever. I have had many “Aha Moments”
in the course of this journey!
I’ve never met anyone with such a knowledge of and passion for the sport as
Coach Al. When I first started coaching, participating in Coach’s spin
classes in South Windsor, CT made the winter training a blast. I met the
most incredible people, most of whom were Coach Al’s athletes.
When I reminisce on my whole Ironman journey, however, the event that will
forever be embedded in my mind is not the actual Ironman, believe it or not.
It’s the Lake Placid training camp.
Since I had raced the weekend before, I was a little tired prior to the
Thursday morning camp start. Also, since I was the only female attending the
camp, I was nervous that I would be left behind in training. Despite my
apprehensions, the camp was nothing at all like what I expected. As soon as
everyone arrived the first night, I felt like a part of a big family. I knew
the next four days would be wonderful.
Throughout the course of the camp, we really did it all as far as training
goes. At the end of each night, I would go to bed tired and sore but somehow
wake up each morning ready to hit the road. I truly attribute that to the
amazing people that were there—Coach, Koz, Scott, Jason, Steve, and Tim.
We went over the course in great detail so I would feel completely prepared
for race day. Coach outlined how we would execute the race
strategically—step by step. It was such a great team environment. Even the
sag support we had on the road was wonderful. Every time I turned my head,
Scott and Koz were there in the support truck asking if I needed anything.
At the end of every day of training, we would go over the day’s events and
everyone would contribute to the conversations with their own thoughts and
advice. I do have to say that the best part about the camp (sorry Coach!!)
was the incredible food we had every night. I kept hearing that Koz was a
wonderful chef, but I had no idea he was that great. I personally think that
Koz missed his calling!
The camp way exceeded my expectations—thanks Coach!!! I learned a great deal
about myself in those four days. As far as my Ironman goes, I am still
soaking in my race day memories. In due time I will put them down on paper,
but for now I’m still glowing from the journey.
Now that my journey is over, I actually have some time to read. I’m
currently reading a great book by Marry Anne Radmacher entitled Lean Forward
into Your Life. When I read the following poem from the book it made me
smile because it perfectly expresses my experience with Coach Al:
“you walk people to places they never imagined they would stand. you stand
with them. you walk people to places they hoped to go-but could not conceive
the way. once there, you stand with them and broaden their view even more.
you are an excellent vehicle. an inviter: one who draws from before and
entices; one who coaches from behind and inspires, shoulder to shoulder you
extend camaraderie, deep humor, and shared vision, what pleasure—to march in
a parade, which shall always be remembered as you.”
- Anna
__________________________________________
Anna finished IMLP in a PR time of 13:25. Way to go Anna! Your Team PF
friends, and your Coach, are very proud of you!
The TP Massageball STABILITY PODS In my opinion, Trigger Point Technology's "Stability PODS" are a great
tool to take your run training to a new level! They make many of the
Runner-CORE strength and stability exercises more challenging and effective,
because they challenge your balance, symmetry, and proprioceptive ability.
They come in three progressive sizes for three different levels of
difficulty, allowing you to progress steadily!
• Use STABILITY PODS for 1-leg squats or any 1-leg exercise, to build core and hip
strength, flexibility, and balance.
• Use them under your elbows, ankles, and hands on bridging, planks, and
pushups, to instantly create instability, making these or ANY exercise more
challenging.
In reality, these provide all the benefits and more, of a Bosu, but are much
smaller and easier to pack away and take on trips.
I highly recommend them!
Give them a try today... - Coach Al Lyman
SPECIAL OFFER ... Get TWO sets of Pods and SAVE 50% OFF of the 2nd set!
Having two sets allows you use them in pairs, creating the ultimate in
variety as you challenge your stability in different positions!
VISIT the Products page HERE...
I'm Running Away!
by Scott "Scotty J" Johnson
by Jeff "Koz" Kozlowski
by Matt Shaffer
Pursuit Fitness Member Anna Sawosko
