Running Triathlon

Plyometrics for Runners & triathltes

2007-04-12T09:43:00.000-07:00

Plyometrics – A dual edged sword

Whether we like it or not, running is a totally unsupported, multiple repetition explosive activity which places the highest demand on lower limb joints & musculature. Sometimes progressive run training alone is insufficient to develop the necessary support & conditioning to run safely & effectively for protracted periods on, in the case of triathlon, already greatly fatigues legs.

When a joint is injured or weakened in an endurance athlete; more specifically the knee in runners, it is difficult to strengthen the knee to deal with the rigorous requirements of the event (running or triathlon) without further weakening or injuring the joint. These ballistic forces that must be counteracted are eccentric soleus, quad & hamstring loading under forces greater than body weight.

Before beginning the process be sure to determine whether the correct muscle groups are able to fire & are engaged. Use techniques as those suggested in Running Sports Essentials. Through a PT or sports physician ensure that the journey you are about to embark upon is sensible & doable.

The approach should 1st be low weight (less than body weight), progressive specific strengthening of the joint’s supporting musculature. Examples: single legged partial bend leg presses, single legged, partial (way less than 90*) leg extensions. Also include a variety of balancing exercises on one leg at a time, gradually introducing more & more instability. It might also be necessary to develop the necessary specific conditioning especially in general quads, soleus & glute medius & minimus & the core in general to ensure proper support during the activities.

2ndly move to more functional exercises that better mimic running. These could be partial single legged compass squats & gentle absolutely correctly executed static partial lunges & standing, leg weight only, hamstring curls.

Phase 3 may include the introduction of some functional resistance work like hill running, then sprinting or specific race pace efforts. Be careful to either walk down with small soft steps between reps, or to jog down with similar light, short, quick tread. More aggressive, but correctly executed lunges can be introduced in this phase.

Phase 4 would include static progressive single & double legged plyometrics where the aim is more to develop support strength, balance/proprioception & muscle endurance. See Runner’s World article called Calf Busters.

Final phase – which may not be possible in some instances of injury, is full, but distance running oriented plyometrics. These need consist only of horizontal & then incline single legged running hops & correctly executed bounds—also 1st horizontal, then incline.

Lastly, ensure that run mechanics are sound; in terms of impact (partial & not direct), in terms of load bearing (reduce period per foot strike – quicker stride rate & keep the body weight as low as is safely possible) & finally in terms of linearity (remove opportunities for the creation of excessive torque during the gait).

Think safety 1st, then move progressively, with regular recovery & assessment through the stages & always remember that these activities are done in order to support a healthier run & to increase performance.

Bobby McGee
©BMES 2007

WHY A MULTI PACE/EFFORT TRAINING SYSTEM?

2007-03-27T15:55:00.000-07:00

It is common for the neophyte runner to report that no matter how much training they do, they cannot seem to run any faster for the shorter distances than they run for the longer distances & they seem to get stuck on a fitness plateau that leaves them “stale” & unable to break through to the next level no matter the run training volume they achieve.

Enter the need for a change of pace.

Varied pace run training been around since the 1910s (Paavo Nurmi used Fartlek in the forests of Finland). This was designed by a Finish coach by the name of Lauri Pikhala.

Interval training was further developed by Gerschler & Igloi—this led to the 1st sub 4:00 mile.

Extreme disciplinarians like Zatopek (3 golds in 1 Olympics) ran as many as 40 quarter mile repeats in one go & Arthur Lydiard had his milers run 100 miles per week of these mixed paces.

Modern coaches utilize multiple pace training, all in one workout with paces ranging from walking to all out sprinting within the same workout. The great Sebastian Coe was coached by his father. He learned of multi tier training from a wonderful British coach by the name of Frank Horwill. The Kenyans almost instinctively train like this, starting out at 45:00 10km pace & ending workouts with well over a mile’s worth of work in under 4:00 mile pace

The key in these types of workouts is to progressively stimulate & fatigue ALL the endurance athlete’s physiological energy production systems, so that they can absorb training & eventually leave the athlete able to run longer more easily & be faster for longer in races. These energy systems can be sub-divided by pace &/or effort. Effort can be measured in longer efforts by the heart rate. However effort is not a good way to determine pace—the better runners sense pace from speed of movement & not by effort.

To teach the body & mind to “learn” pace is essential if one wishes to run races to the best of one’s ability. The only way to do this is to train over varying measured distances at varying intensities & speeds. The modern GPS, accelerometer & heart rate monitor telemetric technology is a great boon in this department nowadays.

The body can only produce energy for fixed amounts of time at various intensities. We have “instant” energy available for .5 of a second, the next slightly slower delivery system lasts for about 5sec; then for 45sec, followed by up to 6:00. The next level is at about 30 to 40 minutes. After this our ability is limited by the ability to burn fat, stay cool, hydrated & fed & finally the ability of leg muscles to endure long term sub maximal loading (muscle endurance). Of course ALL these systems are functioning at varying intensities at ALL times.

Runners need training in all zones:
Zone 1 is to develop endurance in the leg muscles & prepare the O2 delivery system for the more specific quality work that makes for a fast running performance (Constitutes 60-80% of training)
Zone 2 work is to teach the body to effectively run at half marathon to marathon pace—this pace also trains the body to metabolize & flush lactate in the faster shorter races (10 – 15% of training)
Zone 3 efforts allow the runner to improve speed in the 30 to 40 minute zone. This is associated with large parts of the 10km (Also around 10 – 15%, depending on the upcoming event)
Zone 4 This is most associated with efforts that are shorter than 30 minutes. The runner can only hold VO2 max pace for about 6 min. The athlete’s prolonged finishing ability is strengthened here. (6 – 8% of training)

By effectively using a multi pace/effort system a runner can expect progressive improvement over the full range of racing distances & be specifically prepared for that one specifically targeted race.

Learn to pace yourself—gain the most powerful of all the racing tools a runner can have & get the most out of your fitness on race day.

Bobby McGee ©BMES 2007

BASE BUILDING

2006-12-13T12:45:00.000-08:00

HOW TO BE THE ACE OF BASE

How to effectively design a period of BASE training for running

Recommending a BASE training period is a complex issue for a group of runners who have non-homogenous backgrounds when joining a group running environment, especially in terms of their current running volume coming into a preparatory period.

Considering that runners who are interested in a specific BASE program are sufficiently experienced one can assume that they are fairly proficient runners.

The following is the approach I follow with runners that I coach:

Be sure that you have provided sufficient down time/recovery time or “detraining” since your last long event before commencing with training for the next major race. A full week’s break with some walking or light hiking, followed by 2 to 3 weeks of light running is recommended
Determine your weekly average mileage over the preceding 6-week period
From this number (weekly average) add 15% per week if you have done less than 30 miles per week. Add 10% per week if the number of miles is greater than 30 miles
Taking the longest manageable long run as a marker, add 15% per long run if that longest run was less than 8 miles or less than 75 minutes of running. If more add 10% per week
If you have run an average of 2 or less runs per week add 2 runs per week during the BASE period. If you have run 3 or more times per week on average over the last 6 weeks, then add 1 run per week during the BASE period. Do this until the optimal number of runs per week has been achieved.
It is recommended that one day per week is taken as a complete leg rest, or actively rested with a walk or hike as the recovery modality. If you ride a bike regularly, an easy bike ride will also suffice
It is suggested that no more than 9 runs per week are completed by runners who run less than 60 miles per week (although low volume high frequency is the safest way to build effective volume)
Consider your individual recovery rate when determining run frequency & volume during BASE. Older &/or heavier &/or runners with poor mechanics should pay careful attention to this point. As a general rule of thumb, runs exceeding 15 miles or their time equivalent, or 90 minutes of running, require additional recovery time beyond the usual 48 hour period. Allow this to guide your individual run determination, as well as the recovery requirements after each run; especially long runs
Don’t build BASE linearly—take a down week of around 75% of the previous week’s volume, at least every 2-4 weeks. Also do not build BASE indefinitely. BASE lasts & previous years of BASE allow the runner to spend less time each new build phase restoring that BASE. I do not like exceeding 12 weeks of build time (excluding down weeks)
It is suggested that during this BASE period you keep the heart rate low (at least below 75% of your heart rate reserve—which is maximum heart, minus resting heart rate, multiplied by .75, plus your resting heart rate). With runners capable, I suggest less than 70% of heart rate reserve. Any prolonged intensity work like lactate threshold or tempo runs during this period will lead to an early plateau in your training
Finally it is recommended that leg speed be introduced & developed during this phase through gradually introduced (after around 3 weeks) & increased striding up to 3 times per week. Keep the strides alactic, i.e. at or below 15seconds so that issues mentioned in the previous point do not arise. Rather build volume at speed by adding repetitions. Take ample rest between strides, allowing the heart rate to settle completely before doing the next repeat. Always maintain control through increasing speed gradually & maintaining excellent form. Start with 4X15 seconds & build to a maximum of around 2 sets of 5X15seconds

Enjoy the BASE period; build thoroughly & progressively. The secret to a successful BASE period is gradually overloading the system, allowing it to recover stronger in preparation of the body for the more rigorous training to come.

Run smart,

Best wishes

Bobby McGee

©BMES
Grace, Gratitude & Guts
www.BobbyMcGee.com

Wanna Be Miler?

2006-11-30T10:33:00.000-08:00

Advanced training for age group milers who want to go fast (even sub 5!) for the mile

Break the
5-MINUTE
MILE

Go sub-5 and stun your age-group!

Announcing a unique opportunity for
Masters athletes to crack the 5-minute mile.

Be a part of Olympic coach Bobby McGee’s
new Magic Miling program designed to take a select group of committed runners under the 5-minute “barrier” by Pearl Street Mile time in August next year.

We’re starting with baseline assessments this month. The program is focused on going Sub-5 over-50, but all ages are welcome. It will also work if you want to go sub-6!

We also have a distance (email) version (contact us for details)
___________________________________
Contact: Marci at 303 946 3087; bobbymcgee.admin@comcast.net Pearl Street Mile is August 16: www.gettingthere.com/boulderraceseries

Boston Training

2006-11-30T10:28:00.000-08:00

My annual 14 week Training Program for the Boston marathon begins in January. Each year so far we have had PRs galore & at least one athlete under 3 hours. Join us, either online or hands on (if you live in the Boulder area)!

Go to www.fastforwardsports.net for details

Get a customized (& heart rate monitor based) schedule, information, notes, motivation & EVERYTHING you'll need to succeed in the 2007 marathon that happens on April 16th.

Run/Walk Method

2006-11-30T10:19:00.000-08:00

The Run Walk Method according to Bobby McGee

Introduction & Phasing of the Run/Walk method to run training for Runners & Multisport Athletes

There is a myth in running & triathlon that an athlete is somehow inferior if they are unable to “run the whole way” in a race. Did an athlete who completed the distance faster than another athlete who ran the whole way not actually beat that athlete? I think so! The purpose of racing is to determine who reaches the finish line fairly & according to the rules in the least amount of time. Walking in a running race is not illegal. If it brings the athlete to the finish line faster, then perhaps the athlete should look into incorporating this into his/her training just as crucially as lactate threshold training & other performance increasing training modalities.

If you run regularly (4+ X per week), then use for runs longer than 35 to 45:00
For experienced runners I would suggest breaking up long runs & tempo runs (the latter defined as half marathon to marathon pace/effort – not off the bike, but flat pure runs)
I would also highly recommend using the method in your longer bricks where you run more than 35 – 45:00 off the bike
The basic model I use is 10:00 of running & 1:00 of walking, but I easily adapt this to suit the athlete’s capabilities. The following ranges are what I recommend from easiest to most skilled:

Phase 1: Beginner: This assumes no running at all prior to this. 1:00 run, 1:00 walk, build rapidly (weekly) to 5:00 run, 1:00 walk.
2. Phase II: This assumes low running volume (fewer than 4 runs per week) & looking to build volume. Add 10 – 15% to all runs weekly, but break runs up into 6 to 10:00 sections, with a 1:00 walk. If using 10% increases, then move closer to 10:00 run, 1:00 walk, if increasing by 15%, then stay closer to 6:00 run, 1:00 walk
3. Phase III: This assumes advanced runner looking to increase both volume in long runs & speed in quality workouts. Have the basis be 10:00 run, 1:00 walk & build from there. I have had runners break runs into sections as large as 30:00, but sometimes find that on chunks larger than 15:00 some athletes have a hard time starting the run again. In the majority of athletes this is easily rectified by ensuring that the walk stride rate stays high (rather shorter steps & high cadence), that the walk is brisk with a purpose to covering ground, rather than thinking, “ah, rest”! Also ensure that the arms are kept in running mode—allowing the arms to drop down, slows the stride rate, increases the stride length, which in turn leads to “switching off” & the lengthened levers put the pelvis & hamstrings under increased stress. By following these guidelines the runner stays facilitated & easily restarts the next section with renewed vigor.
4. Threshold Workouts: I usually break these up into fixed times or distances any way. I design these around a total volume of 30 to 40:00. I find that longer walks here ensure a more rapid progression, i.e. velocity at the same heart rate increases fastest when longer rest periods are incorporated. Sample workout would be 3X1.5 mile at LT (heart rate or pace, depending on the phase of training) with a 5:00 walk between each. If the athlete does not have the speed, for example, to complete the quality sections in under 40:00, or is fast enough that the quality work is less than 30:00, then I would either break it up into time sections for the beginner, like 3X10:00, or lengthen the reps for the advanced, speedier runner, like 3X2.2 miles.
5. Tempo workouts: Here the workout goal would be determined by considering specific event requirements. In the earlier part of this preparation phase I emphasize time sections at a specific heart rate, e.g. for half marathon run 4X15:00 at ½ marathon heart rate, with a 2:00 walk between each. Then in the latter part of the final preparation phase I’d have the same athlete run 3X5km at goal ½ marathon pace with a 2-3:00 walk break between each. I suggest a similar approach to marathon pace tempo runs & IM & ½ IM brick/combo runs. With the marathon I generally keep total volumes below & up to 15 miles (25km).
1. Long Runs: The purpose of long runs is to develop muscle endurance & train the body’s ability to metabolize lipids as a fuel source. A coach can objectively measure increases in vascularity in long runs by observing the athletes decoupling rates, (i.e. when pace slows, while HR remains constant). The basic idea is to be able to increase long run pace while maintaining predetermined sub AeT (aerobic threshold) heart rates. This is by far the most easy to improve through using the walk/run methodology. I find best results when I keep the ratio at 10:00 run, but move the 1:00 walk down as the athlete improves (by 5 to 10sec per jump) until a minimum walk period of 15sec.
2. Racing: For runners who run the marathon in slower than 2:30 (at least sub 3:00) & then, by virtue of IM world bests, all IM athletes, I strongly recommend racing the walk/run method during racing as well. Sub 2:30 marathons have been achieved by runners in this fashion. This implies that if you are going to race this way, train this way. However, for the runner who wishes to run considerably faster & is able to run sub 2:30, I would still use this approach on the majority of occasions, but there would have to be long runs & tempo runs that are continuous running.

ADVANTAGES OF THE METHOD:

1. Increased volume (per workout & per week/phase)
2. Reduced recovery time
3. Mentally easier to train & race
4. Faster in the majority of cases
5. Improved lipid metabolism
6. Increased functional leg strength

What’s not to like?

Bobby McGee
© BMES 2006
Grace, Gratitude & Guts
www.BobbyMcGee.com

Running Triathlon

2006-05-18T10:47:00.000-07:00

What Bobby McGee is up to in the world of Running & Triathlon

I am presenting 2 pre-race talks for runners participating in the annual Bolder Boulder Road race. The dates, times & venues are:

May 25th, 7:00pm, Lakeshore Athletic Club, 300 Summit Boulevard, Broomfield, Co

May 28th, 10:00am, North Boulder Park, 9th & Balsam, in Boulder Co.

Both talks are free - bring your friends.

This will be an opportunity to purchase a copy of my new booklet, Running Sports Essentials. This is a 18-page manual on the latest techniques for Dynamic Warm Ups, Muscle Potentiation, Core Strengthening & Stretching.

I will also have copies of Magical Running, my book on the mental skills required for successful running & racing available.

Neo Marathon Program: On June 10th, Bobby McGee Endurance Sports, is starting a beginner half marathon program for folks who are wanting to run a marathon, but have never been runners/marathoners before. We are starting with a 18-week half marathon program (June 10 to October 15), that is targeting The Denver Half Marathon, on October 15. This will lead into a program for the full marathon next year. We are courting beginners, couch potatoes, dreamers & wannabe heroes in the the East Boulder & Broomfield Counties. THIS IS ABSOLUTELY THE WAY TO GO - THE PROGRAM IS DESIGNED TO BE SAFE, PROGRESSIVE & SERIOUS FUN! SIGN UP EARLY PLEASE - see www.BobbyMcGee.com for further details, or call us at 303 946 3087

Triathlon Coach Certification: I will be presenting running & sport psychology units at a number of USA Triathlon coach education courses in Colorado Springs.
June 1, 2 & 3 Level 1. Colorado Springs
July 6,7 & 8 Level 1. Colorado Springs
October 5, 6 & 7 Level 2. Colorado Springs
November 8, 9, 10 Level 1, Colorado Springs
December 4 - 8, Level 3, Colorado Springs

World Junior Triathlon Training camp - Hungary, Aug 15 - 28

Running Bio-Mechanical Drills Classes: These are still very popular amongst all levels of runners & triathletes. Wednesday mornings in boulder. See www.BobbyMcGee.com or call 303 946 3087 for more details.

Till next time - Fitness is Magic.

Bobby McGee
www.BobbyMcGee.com

Using Track Repetition Times as Race Pointers

2006-05-08T09:49:00.000-07:00

It is common for athletes to take training times & make assumptions as to how they will fare in upcoming races. With this article I’ll attempt to give some guidelines on how to interpret training data so that runners do not set themselves up for disappointment in their next race.

The main factors to consider are:

Total training volume: Relate training to racing by considering what the total volume of the workout is as well as the total quality running done in that workout, i.e. warm up, recovery running & warm down are volume factors, but the volume of the quality work is a performance factor
Length of individual repetitions: The longer the individual repetitions in a set the more relevant they are to the race being trained for. As an example it is logical to consider that 3X1600m with 45sec recovery between each is a better test of current 5km ability than 5X1000m with 30sec recovery—1stly 1600m is 4X400m laps, while 1000m is only 2.5X400m laps. Even more importantly the total rest between the 1000s is 2:00, while the recovery between the 1600s is only 1:30. This is even easier to understand when considering that a 5km is 5X1000m with zero seconds of recovery between each! Conditioning for racing is most effective when gradually increasing the length of reps & reducing the amount of recovery. This is a callusing process which prepares the athlete for the demands of the race
Rest periods between repetitions & sets: This is partially explained in the former point & should always be considered when designing the progression of workouts—start with longer rest & reduce as the weeks go by. The consideration as regards this aspect of track training should always be: Some training should be done at goal pace with sufficient rest to achieve the desired speed. As time progresses, the speed remains the same & the recovery reduces. While other training should be with a fixed, reduced recovery at best possible pace. As the weeks go by, the pace increases & the recovery remains the same.
How reps & sets are arranged within a workout: This is discussed in more specific detail later, but the idea is, that while the athlete is fresh, the repetitions are longer. As the athlete fatigues, the aim is to maintain speed, but reduce the repetitions so that this is doable
Speed of reps: Simply put, when the recovery is reduced the athlete is attempting to run at goal or target pace, while when the recovery periods are long (in most cases 3:00 or longer), the purpose of the workout is speed endurance, where the athlete is running partial distances (as related to the actual race) at a speed somewhat faster than goal pace. Let’s assume an athlete has an 18:12 PR for 5km & is trying to run under 18:00 in their next race. A short recovery set might be 6X800m in 2:50 to 2:52 per 800m, while a speed endurance set might consist of 4X800m with 3 – 5:00 recovery, in 2:40 to 2:45
Current pace versus goal pace: This concept speaks to the law of specificity. For true improvement it is most logical for a runner to accurately know what their current fitness level is, relative to the event they are training for. To discover this, either a test set should be run that accurately provides this data, or an event of a very similar distance can also serve as an accurate assessment, like an 8km or 5-miler to determine 10km current shape when using comparative data. This pace is the athlete’s current pace. From this a realistic goal or target can be set for an upcoming event. Training therefore should be designed relative to this pace—the target pace. If an athlete is in 19:30 shape for 5km, (93.6 per 400m), as determined by an acceptable 5km test, he or she can feel confident that training at 89 – 91sec per 400m will put them on track to run a faster 5km under similar conditions after a significant period of training (approximately 6 weeks or more)
Altitude versus sea level: If training at altitude for a sea level event, it is important to consider that while the physiology of the athlete may become suitably conditioned to deal with the effort required to run at sea level, the athlete might not be conditioned to run at the actual speed required at sea level. In other words, while the athletes motor might be strong enough to achieve the desired goal, the gearing in the transmission may not be suitable. It is therefore essential that athletes do some training over shorter distances at the correct speed with more recovery. The shorter distances & increased recovery are essential at altitude to achieve the increased pace
Road or Track race: Though often considered harder, track races are faster than road races all things being equal. The track is flat, the distances easy to verify & check against pace & wind is evenly distributed if a factor. So when training on a track for a shorter road race, it would be wise to factor in the nature of the course being trained for & make the necessary adjustments so as not to be misled or disappointed by the result. If the course being trained for is hilly, the athlete would be wise to incorporate some specific hill training to condition for this aspect

Added possible explanations of what the athlete is trying to achieve with these workouts:

· A specific race time: This has been covered in detail above under Current pace versus goal pace. Also consider that when determining a target time that there are many, many variables. Being attached to an outcome without considering these variables would be very foolish & disappointing. Consider the test variables versus the race variables. Take the climatic conditions on race day into consideration. Assess the progression of training realistically & objectively. Also consider the mental, emotional & even spiritual factors that come into play—the relative importance of the race plays a big role, (Olympics versus National Championships, as an extreme example)
· Conditioning to have the necessary speed—speed endurance: This has been covered in more detail elsewhere. It is ,however, helpful for coach & athlete to bear in mind that having “speed” somewhat greater over slightly shorter distances than the race being prepared for, significantly improves the athlete’s ability to “cruise” more ably at the desired race pace
· Conditioning to have the necessary strength—muscle endurance: This concept has also been specifically covered & it bears repeating that not only the fitness achieved through short-recovery repetitions & hill repeat training will improve race results remarkably, but the athlete who has mastered this type of training should enter races significantly more confident in their ability to achieve desired results. The “experience” gained in this type of training most accurately mimics that of actual racing
· Conditioning to time trial: Even pace brings the fastest time. When racing an event as a time trial, in order to achieve a specific target time an athlete will succeed most easily if the pace varies no more than 3% from the average time required to achieve this result. To run a desired time that reflects an athlete’s fitness requires accurate pace judgment. It also requires an acceptance of the fact that in order to run at even pace, ever-increasing concentration & ascending perceived effort will be required
· Conditioning to race athletes of similar ability: Very often athletes train under ideal conditions, alone or even with training partners who are there to support. While the athlete may arrive at a race ready to achieve a certain time under ideal laboratory-like conditions, the reality of racing against others of similar ability is a very different animal all together. It is advisable again to apply the rules of specificity & practically prepare for the many possible permutations a race might assume. Once the desired fitness/ability has been achieved, coaches & athletes should design training to simulate the competitive scenarios that might arise. This will include varied pace within a given workout; training to surge, to run at uneven pace, to go out at a pace that is too fast for the entire race. Training should empower the athlete to run to their strengths & mask their weaknesses through sound tactical approaches that have been mastered in training

I like to use the following considerations when I design & interpret training results:

Only train for 5000m and faster races on the track, unless specifically training for a track 10 000m race
Do at least a total volume for one session that equals the race distance being trained for, e.g. 5000m total volume for a 5km race
In most cases do not exceed a total of double the race distance for a single workout, e.g. 10 000m for a 5km race. Elite athletes with multiple years of experience, very strong base training periods & mechanics suited to the track can do more
I suggest not exceeding the race distance being trained for with short recovery, before taking a longer recovery. For example a 5km runner might do 5X1000m with 45sec recovery at goal 5km pace, before taking a longer break. If the athlete is able to do more, I suggest that the pace is too conservative (i.e. the goal pace too easy) or the recovery too long
It is a good idea to start with longer reps & then have the ensuing sets be at the same pace, with shorter repetitions. A typical 10 000m volume 5km-pace workout at altitude may look as follows: 5X1000m with 45sec recovery between each 1000m. Then a 7 – 10:00 active recovery, followed by 12 – 13X400m at the same pace with a 30sec recovery

I hope that this has provided some further insight into your training & that the race times & experience of your running or that of your charges improves greatly as a result.

Bobby McGee
© BMES 2006
www.BobbyMcGee.com

INTUITIVE RACING/TRAINING

2006-04-03T22:01:00.000-07:00

How to Access What You Already Know, but never Knew you Knew!

From the Olympic hopefuls that I coach to athletes just trying to break through some personal barrier, I always get the same question—“How hard or how fast should I do this repetition, or this run, or this race?”

Invariably I either ask for or have access to enough data to be able to calculate some reasonably accurate answer for them. But somehow I feel that I am cheating them of the wonderful opportunity of being able to take a risk, an opportunity to trust their intuition, which is present in each & every one of us.

Truly great training sessions come from this place of risk and vulnerability. I have read that the vast majority of great ideas from CEO’s of huge billion dollar corporations occur to them while they are out doing something relaxing and informal, not while at the office. So too our moments of true athletic brilliance occur when we least expect them. These times are characterized by a lack of effort and concerted thought. They come from being quiet and allowing our bodies to feel the rhythm, effort and pace. They come from racing from the heart.

When, for example, I prescribe a run fartlek workout of 1,2,3,4,5,4,3,2,1 minute sections, I might for example suggest 5km race effort in the 1,2 and 3 min sections and 10km race effort in the 4 and 5 minute sections. This is a highly subjective guideline when you think about it. How do we really know what pace we are running when the terrain is variable? “Effort” is a poor measure of pace. A fartlek workout basically implies the best effort you can muster for that length of repetition while bearing in mind what else you have to do for the rest of the workout. Its value actually lies in figuring out how hard you can go without falling apart and running slower for the 2nd 4,3,2 & 1 min sections. After all, this is exactly what racing is all about—how fast can I go right now, and bearing this in mind, what can I maintain for the entire distance? Is this not what it’s all about?

I find athletes work much harder when you remove the opportunity for them to assess their pace over fixed distances. If you hear your 1km split in a 10km and it translates into a much faster pace than you believe you can run for 10km, you almost always back off for fear of blowing, even if you feel great! You assess your ability not on how you feel, but on some arbitrary belief that you might not good/fit enough to maintain this pace. While there are obvious physical limitations—if your recent 10km best is 54 minutes and you run through 3km in 12 minutes it is unlikely you’ll be able to hold this pace till the end. It’s a little like skydiving—you cannot ever really experience what it feels like to jump out of a plane without actually jumping. You have to push your perceived limits to see if they really are limits.

Martin Luther King said, "Take the first step in faith. You don't have to see the whole staircase, just take the first step."
It is said that you cannot cross a chasm in two small leaps—you have to go for it. As long as you temper your training with sound principles, I suggest that you go out there and trust your innate ability and experience and burst through the ceiling of your perceived limitations. Live a little, risk a little, and gain a lot. Life’s no fun if you don’t completely “explode” in some race while challenging your limits. You never know what you can achieve if you don’t lay it all on the line at some stage.

Measuring Effort in Training & Racing.

2006-03-31T12:00:00.000-08:00

Pace Judgment & Relative Perceived Effort (RPE)

In order to achieve the same (even) pace in a workout or race, expect RPE (relative perceived effort) to go up throughout challenging workouts, (see chart below). Instead of trying to judge pace by effort, measure it by cadence & rhythm. Warm up properly, do some longer strides & divide the 1st 400 (if doing track work) into 100m sections & check your pace against your target pace often & early. THE 1ST REPS OR MINUTES SHOULD FEEL ALMOST TOO EASY & SLOW in order to be able to hit the required target pace later on. Develop a keen sense of pace, this will be your biggest ally in racing & massively increase the effectiveness of workouts. Avoid "competing" in the early stages of a workout. Run on feel based on fact - how fast are objects coming up & being passed. Sense pace not through a tachometer (revs/effort), but through a speedometer (actual speed/pace) relative to your preset pace goal. Resist the temptation to show early what is available in the tank. During the 1st & early reps or miles, have a sense that you are running the whole workout's total volume without recovery-this will assist you with setting a strong but conservative and achievable pace throughout the workout. The repetitions/miles that cover the 75-90% range of the total workload are often the poorest/slowest. By focusing on pace feel, form, cadence & a naturally higher RPE during these reps you effectively counter the pace erosion and get the most out of your workout/race on ALL levels. The mental boost achieved through maintaining or even slightly beating your average pace at this stage (75-90% of the race or workout) is a huge confidence builder.

RPE

How I Feel Exertion

1 Resting Very slight
2 Talking is easy Slight
3 Talking is easy Moderate
4 You can talk but with more effort Somewhat hard
5 You can talk but with more effort Hard
6 Breathing is challenged/don’t want to talk Hard
7 Breathing is challenged/don’t want to talk Very hard
8 Panting hard/conversation is difficult Very hard
9 Panting hard/conversation is difficult Very, very hard
10 Cannot sustain this intensity Max

Running Triathlon

2006-03-21T12:20:00.000-08:00

Anxious before an important race?

Answer to an athlete before a PR attempt in a half marathon who is expressing some anxiety.

You are in great shape. All we need to do is to get you to race with feel for the day, the course & your fitness. You can aim at a specific time (& will), but key is getting the best out of yourself on whatever the day brings. Not heeding conditions brings a Paula Radcliffe Olympics, what we want is a Deena Drossin Olympics - i.e. clever racing. Experience is a funny thing - either one absorbs it & uses it effectively in ensuing events, or one is tense & oblivious to the lessons that are available in every run & race & tends to make the same mistakes over & over again.

Allow the wisdom of years of training & hours of racing to come from within you & guide you. The great difference between knowledge & knowing is that in the former you work to gain it & must figure out how to apply it. In the latter you have it within (you feel it) & know completely that you (will) do the right thing when the time comes - i.e. the 3 Trusts:

1. Trust of Guidance, Mentor or Coach
2. Trust of your Training
3. Trust of Self

Allow the race to unfold from you. Let go of any need to frantically reach for performance, rather commit to being fully present & ensure that all that you have available is brought to bear on race day.

Best wishes

Bobby

Please Note I will soon be moving my blog to my website at www.BobbyMcGee.com - this will be more efficient & make it easier for athletes to access. Thank you

Happy Training & Racing

TOTAL RUNNING

2006-03-10T16:05:00.000-08:00

The Whole Picture
What are all the factors you should consider if you truly wish to perform at your best?

For non-professional endurance athletes to enjoy a balanced life AND to achieve success in their sport is a major undertaking in logistics and time management. For most runners running is not their whole life. Yet each of us aspires to find that holy grail that will see us running as we had always hoped we would. Finding efficient ways to improve without just adding miles, is a challenge.

A runner's physiology is not the only factor that needs attention.

In my coaching life I acknowledged the importance of the mental side. I could only be effective in this regard when I studied sport psychology. I received professional support from sport psychologists as I prepared runners for the Olympic Games. In my mind this aspect became pivotal in performance. This is why I wrote a now successful book on the subject. Magical Running , A Unique Path to Running Fulfillment .

And still there was more than just training physically and mentally. Unlike other skills, running is not cognitively learned, but developed. We learn to swim, we learn to ride a bike, but running comes naturally after walking. Despite my formal training in biomechanics, I did nothing about the style anomalies of each individual runner I worked with— I was wrong! I learned drills and applications from sprint, hurdles and walking coaches that brought about almost miraculous transformations in my distance running charges. Suddenly national records and titles were in reach for athletes that I coached; from walking events, 10 000m and the marathon, all the way down to 800 and 1500 meters on the track.

Nowadays I apply The Running Curriculum to all the athletes I work with that run:

The Physiology of Running I & II
Running Biomechanics I & II
The Running Mind I, II & III

Running Physiology I involves optimizing the genetic ability each runner is born with. There's some truth to the fact that if you wish to run faster, you need to go back and re-choose your parents! But there is still much you can do by working with your various limitations. For example, by knowing that you are a heavier, bigger runner you can emphasize shorter events; work on your strengths (power), as well as on your weaknesses (carry as little weight as possible). Also know the limitations of your physiology. Larger runners need to pay careful attention to staying cool in longer hot races. Runners that struggle on the climbs, despite doing the same training as their stronger counter parts should add some specific (weight training) and functional (hill repeats) strength activities to their training regimens.

Physiology II is an easier part to work with. Train correctly. Discover what works for you. Learn everything you can about training and apply what you discover.

Biomechanics I , As in Physiology I, we are all born with certain traits. Some of us have high arches that provide less natural shock absorption; others have hyper-mobile feet with low arches that provide sufficient shock absorption, but insufficient support. You can strengthen certain muscles, loosen others and gain expert advice on the choice of footwear and even consider orthotics. Work with what you have.

Biomechanics II. Our individual histories as athletes have led to successes and misfortunes that have shaped our mechanics. Injuries left unattended might have led to shorter muscles or weaker muscles—imbalances lead to adaptations and long-term problems. Such issues often only arise with increased training demands and/or age.

Massage, stretching, physical therapy and specific drills are all tools that can help to redress imbalances and help us to return to our natural abilities. We tend to only consider these options when it is too late and we have already lost form, performance or have become injured. Prevention is better than cure. Runners might baulk at coming to activities that might expose them as being weak in some area - rhythm and coordination drill sessions being one such area. However once they have attended such sessions, they never leave, experiencing great results after very short periods of application. Having your body in alignment, balanced and strong improves your efficiency, performance and extends your career/running habit immensely.

The Running Mind I. This part of mental skills involves the conscious mind and the thoughts and ideas we have concerning training and racing. How do you judge yourself? “I'm too slow. I'm fat. I'm useless in the hills.” Constant negative internal dialogue can become a self-fulfilling prophecy and ruin your performance. You are not your thoughts. Make sure that you have clear goals; focus on what you want and how to get there—avoid dwelling on your misfortunes and inadequacies. Consciously create strategies and self-talk that support your efforts.

The Running Mind II. This is the emotional mind. We can either allow emotions to disrupt the running experience or make it highly enjoyable. Whether it's getting to a race late, cursing the lines outside the toilets/porta loos, or allowing your ego to carry you off to a suicidal fast start; stop for a moment, take a breath and choose an attitude that will ultimately lead to a successful running experience. Be aware of your emotions and how they impact your running experience. Take responsibility for your running enjoyment and success.

The Running Mind III. This encompasses running as a spiritual experience. Those of us who pay to run, as opposed to the elites who are paid to run, often run for far nobler reasons like being self-actualized, even if we don't quite call it that. When we started running it was to experience a sense of achievement—to be successful and to enjoy it. If this is lost one needs to do what it takes to regain that sense of self-respect and satisfaction that we have all experienced at some time.

Ultimately we run because we choose to run. Ensure that the experience is always, always worth the effort and remember only you have the power to make each bout of training both effective and fulfilling.

Be willing to go to school again with your sport and you will be rewarded with a broader more lasting experience.

For more information on running go to www.BobbyMcGee.com

Running Triathlon

2006-03-10T15:49:00.000-08:00

GIVE IN – STOP FIGHTING
How do we develop such strong negative opinions about our running that they alter our perceptions of what we believe we can and cannot do? These attitudes come about as a result of some occurrence or series of occurrences in our running history and we end up seeing them as facts—the so-called truth about our ability.

This does not only happen for the worse—events often happily conspire to bring about a change of mindset that positively influences our running beliefs about ourselves. The trick is to purposefully create these powerful positive beliefs and nurture them. We should recognize self-defeating beliefs and eliminate them by replacing them with ones that bring out the best in us.

How should you cope with negative situations? Seek to understand why you see it as a problem. In understanding, the situation becomes an opportunity for growth. Be patient with yourself and be at peace with the “problem”. Have a rational conversation with yourself, or even better, discuss it with a skilled objective friend and decide on a course of action—commit to that course and proceed to make your own magic.

If you ran a race and the only feedback you had was from how you felt and the effort you were laying down – no mile markers, no knowledge of the exact distance of the race, no competitors to measure yourself against, no posted results, no external evaluation tools at all – how would that be? Would you not know you had given it your all and that that was good enough? You experienced your effort and concentration each step of the way, all the while knowing you were giving it your best shot. You can only be satisfied and happy after such an effort. This is what I mean by letting go. Let go of the arbitrary false evaluations of performance and yourself as a runner and measure yourself truly only by how much of yourself you gave on the day. Then there will be more joy, more satisfaction, more smiles, more fulfillment and many more winners out there.

Developing a self-serving relationship with your running and how you perceive it, requires that you become aware of certain ideas. It is truly irrelevant whether you achieve your targets or not – it is only relevant that you have them in place. You cannot at age 50 have the same targets as you had at age 23. In reality your level of fitness can never be a determinant of who you are and the purpose of your running. If this is the case then perhaps you are unconscious of the true value and joy that running holds.

I meet many runners every year who are miserable, but they started out on this journey called running with the sole (and very valid) purpose of having fun by seeking opportunities for personal fulfillment! They complain of growing slower, of injuries, of lack of time to train, of expensive race entries and equipment, of poor organization – the list is long. Instead of running being a dream come true for them, it has become a nightmare.

The key to self-acceptance and subsequently remaining in love with your running lies in discovering how and why you are asleep/unaware in the first place. To see your running once again as a gift to yourself, you need to wake up out of this running nightmare in which you might have imprisoned yourself. We all need to realize constantly that running is a medium through which we experience joy and self-realization. Be clear before each run that whether you are an elite runner or simply out there as a weekend warrior that the purpose of the entire exercise is to enjoy yourself.

All too often I see runners who refuse to face the fact that perhaps they DO NOT WANT SOLUTIONS for their running ailments, what they require is a little relief. They know that a real cure will be painful. It will require a total replacement of their old mindset, with a new mindset and actions. It requires that they move out of their comfort zone. It will demand discipline, sacrifice and a learning of new habits.

Great results come when we focus on what needs to be done and when we enjoy doing it. When we are overly aware of what’s wrong and how bad it is that it is wrong, we miss the point—we see only the problem and the whole point of running—to have fun and enjoy success, is lost. Rediscover what the point of running is for you.

On Monday I begin an 11-week training program for the 2006 Bolder Boulder Road Race in the Bolder area. For more information see my website or contact us through the site: www.BobbyMcGee.com

Running Triathlon

2006-02-28T07:29:00.000-08:00

Running Triathlon

CONSISTENCY—THE WATCHWORD FOR RUNNING SUCCESS
7 Ways to Create Winning Habits in Training and Racing

Most successful runners that I know have very routinized lifestyles. They also have a solid training philosophy that they seldom change. They utilize a core system for living and training that they trust and which has proven itself over countless miles of training and racing. Contrary to popular belief the top runners are not constantly changing equipment and/or their workouts. This holds true both for physical training and the mental approach.

The value of consistent habituated behavior becomes extremely clear when you have a few athletes in a training group who always perform in races up to the standard they display in training, while others are often erratic in terms of their moods and results in training. These “undisciplined athletes almost always fail to perform up to their standards in races. I am fascinated by the ability of the consistent performer to set aside adversity and get on with the business of training and then be able to do the same in races. Runners, who allow negative occurrences to impact their training, do so in other areas of their lives as well, and this always spills over into races with disastrous consequences.

What can be done to ensure that you get the most out of your training and are able to perform consistently on race day?

1. Acknowledge that running is far more than just physical and act accordingly—train the other components as well
2. Seek guidance outside your own perspective
3. Trust expert objective guidance—follow the suggested route to success, not just with training, but with mindset as well
4. Base your training program and subsequent race predictions around facts not fantasy
5. Train regularly in a controlled fashion, rather than too hard too intermittently
6. Take responsibility for your thinking around races and training—consider the concepts of confidence, self-esteem, trust and gratitude/appreciation
7. Be an optimistic realist—use valid data to determine paces and probable results

By applying these concepts you will become a better runner, you will achieve greater satisfaction from the sport and, most importantly, you will have more fun!

Many of these concepts are covered in extensive detail in my book Magical Running, a Unique Path to Running Fulfillment, available at www.BobbyMcGee.com

I am in the process of publishing a training booklet called: Running Essentials – Mobility, Potentiation, Core Strengthening & Stretching for Runners & Other Endurance Athletes. Details regarding this publication will soon appear on my website (www.BobbyMcGee.com) & others.

Have fun on the run!

Bobby McGee

Running Triathlon

2006-02-18T06:06:00.000-08:00

Running Triathlon

Running in the Cold

Frigid air temperatures, especially when the air is dry, pose a problem for runners, especially when running hard.

When running causes the breathing rate to increase, the cold dry air passes through the throat into the bronchial passages too quickly for the mucus membranes to humidify & warm the inspired air. This causes the mucus membrane to dry out, crack & possibly bleed. This in turn causes the airways to become exposed to upper respiratory tract infections—the bane of the endurance athlete.

Some guidelines:
1. When temperatures are below 20 it is suggested that you do all hard running indoors.
2. When running outdoors keep the effort low & try to breathe through a layer of warming material
3. Keep extremities like ears, fingers & toes warm.
4. Keep neck & chest warm with wind proof material
5. Men make sure that the genitals are protected
6. Don’t run alone—stay near shelter
7. Avoid very long runs where fatigue can lead to a reduction of kinetic energy/body heat
8. Avoid repetition training—the rest periods expose the body too much as temperature drops while the athlete rests

Runners will maintain fitness better indoors. Run in extreme cold only for fun & not necessarily for fitness.

Bobby McGee
©BMES
www.BobbyMcGee.com

Running Triathlon

2006-02-09T09:12:00.000-08:00

Running Triathlon

Do great athletes make great coaches?

There is a strange conundrum in the world of coaching. Great athletes seldom make great coaches. The two types of people that make up great athletes and great coaches are widely disparate. The athlete must, by necessity ensure that he/she gets everything they need in order to succeed. In the world of endurance sports that is coaches, therapists, agents, sponsors and the total support of family and friends. These individuals are by nature people with an intense ability to focus on what they need to do in order to perform at the highest level. They are athletes and warriors. Coaches on the other hand are multi-taskers. They are always last on the rung in top sport. They sleep in the worst accommodation and receive the lowest monetary compensation for their efforts. They do not often seek the lime-light, choosing rather to dwell in the realms of service as elder statesmen and motivators. Coaches are not as well known, or not known at all to the public that follows that particular sport. The athlete brings in the advertising dollars; the athlete is the actor, performer and star—and this is how it should be.

However, when the amateur wishes to progress in the sport of their choice they are often drawn to former superstars of their sport for advice on how to proceed. While many top athletes provide very sound advice and guidance, surely it is the support crews of these stars who where instrumental in putting together the performances not only in this individual, but in (often) many others as well. It take special attributes to be a great athlete, some physical, some mental, some genetic, some acquired through hard work, but many are called to compete at the highest level, but few succeed. Very few great athletes achieved greatness without very long periods of intense, educated commitment from coaches and support crews—be they family and or any other of the myriad professionals required in the creation of long term high level performance.

Often, when a star’s prime performance years are past, athletes get into coaching for a number of reasons: to give back to the sport that supported them, to make a contribution to the community that supported them, to supplement their income and so on. Some succeed and some fail—it all depends on the character of the athlete. There have been many occasions when I have worked with amateur athletes who attended seminars or workshops put on by top athletes who have come back disillusioned, confused or disappointed. But there are others who have truly been helped by these former greats. Often also, athletes who are just bubbling under breaking through into the big time go to a top athlete with the hope that they will get what they need to cross over into that rarefied air of greatness where the rewards and accolades are stunning. They fail more often than they succeed. Why? Perhaps the star knows intimately what they specifically did or needed to perform and subsequently share this information. This “thing” like a magic bullet often only works for that athlete. Also the athlete seldom knows the fine details of periodization, timing, volumes, frequencies, intensities and durations that are applicable to the majority of athletes, rather than those specifically applicable to them. I have personally witnessed the frustration of a star athlete when athletes that they have coached fail, despite them showing form prior to competition that would have had the former great themselves perform at a high level. Similarly I have often fielded requests of talented athletes who wish to train with a star that I am coaching at the time. I warn them that they need a schedule specific to their abilities and demands, yet some insist that all they need is to train with the champion in order to succeed. The result? Every time, without exception, the athlete breaks down and fails to perform that season. We all know that “overnight successes” take 10 years to achieve, yet still some athletes somehow hope that they can circumvent that process of hard work, dedication and commitment.

A coach can never know exactly what it took internally, mentally for a top athlete to have achieved a given performance. Here the star can relate and motivate and inspire the “age grouper” with tales of challenges overcome, moments of choice where steps across the threshold into the unknown have brought glory and success. These athletes however seldom have the objectivity, experience, training or feel for bringing other, perhaps less gifted, individuals into great form to produce results commensurate with their ability.

Great coaches are people people, while great athletes are for the people people! When choosing a coach bear this in mind—there is much we can learn from our heroes that can help our performance. This holds true whether we are beginners, weekend warriors or someone with the potential to become a great athlete. There are also great athletes who have become wonderful coaches, but by and large your best bet is to find a coach who knows his/her craft, has a proven track record as a coach and who instills in you a feeling of trust and confidence.

Good luck—we all deserve the best support we can get in pursuance of our very precious goals.

Running Triathlon

2006-01-23T08:19:00.000-08:00

Running Triathlon

Walking in Training for better Marathon Performances

It might just be one of the best kept secrets in marathon training in the modern era—Elite Marathon Runners walk in training! And plenty of it too. Japanese female marathon runners have won 15 medals in Olympic or World Championships since Barcelona in ’92. They walk upwards of 40 miles per week. When I worked with Josia Thungwane in his build up to a gold medal in the Olympic marathon in Atlanta in 1996, he walked for 4-6 hours per week in training. The African runners walk a great deal as part of their weekly lives.

The average runner is too big (read heavy) to be able to train correctly for the marathon—if all the mileage required for success in a marathon were completed by a male weighing more than 165lbs or 150 for a female, in most cases, they would break down from too much impact & weight bearing. Recovery times would increase, iron stores would become depleted & muscle tissue would become chronically inflamed. By reducing the accumulated G (gravitational) forces on the leg muscles & joints/ligaments of the ankles knees, hips & low back by walking (much more support & less impact) the athlete is far more able to accumulate the necessary muscle endurance to successfully complete a marathon at optimum pace.

Beyond around 60 miles per week the average runner achieves a point of diminishing returns, when the risks of injury & illness begin to supersede the gains in performance fitness. Research has clearly shown that intermittent effort in ALL forms of exercise brings about a far greater increase in fitness than steady effort. We also know that the greatest benefits in the body learning to burn fat as a fuel of choice begins after 2 hours of exercise, but running repeated efforts of over 2 hours rapidly leads to deterioration & ultimately break down in even the lightest, most gifted & most biomechanically sound of runners.

Now we have a strong case for peppering almost all our run workouts with short periods of walking. The impact load is decreased, the percentage of VO2 Max use is decreased, but the muscle endurance training can now be safely increased & with the lowered VO2 Max an increased fat burning ability is introduced.

I have workeded world #1’s, sub 4-minute milers, sub 28 minute 10km runners, 2:06 marathoners & they all need muscle endurance to succeed at their specific disciplines.

If you want your best chance at an optimum running performance in events ranging from 1 to 100 miles I suggest you cleverly utilize walking as a premium training tool—now!

Walk—it works!

Enjoy your training--for further ideas check out my website at www.BobbyMcGee.com

I'll be teaching triathlon coaching courses throughout the year. These will mostly be at the Olympic Training Centers in Colorado Springs & Chula Vista in Southern California. For further information on these go to www.usatriathlon.org.

I'll also be teaching clinics, workshops & seminars in Boulder, San Diego (March), New York (April) & possibly Monaco during the course of the year--to find info on these or other services I provide to the endurance community, periodically check out my website (www.BobbyMcGee.com)

Fitness is Magic!

Running Triathlon

2006-01-09T07:02:00.000-08:00

Running Triathlon

Awakening to Running’s Spirit

Next time you take an easy run in which training for a particular goal is not uppermost in your mind; try to become aware of the source of the enjoyment you feel. Don’t try to give meaning or a title to the sensation. Don’t even try to determine which senses are picking up this “joy”. Contemplate the essence of the movement—in time you will become aware of the lack of desire to define this feeling. Rather you will become aware that this beautiful “thing” is formless, nameless, vast & tiny, all at the same time. Become aware that this is something that is akin to what all moving beings are experiencing—the flight of a hawk, the prancing of a dog along a fence when you arrive home, the lifting of a cow’s head as you drive by, the wake of a snake as it crosses a pond, the incredible oneness of a flock of tiny birds wheeling & gamboling in a bleak winter sky. If ever the purpose of a run was to “arrive” at some destination surely it must be when our movement is not only similar to all joyous movement, but one & the same movement!

For more on the spiritual side of running see chapters 12 & 13 of my book Magical Running available at www.BobbyMcGee.com.

How much can an endurance coach formalize motivational work with an endurance athlete?

2005-12-23T08:51:00.000-08:00

It has long been a passion of mine to learn & apply as much information as I can in order to assist an athlete in breaking through to the next level of performance. Granted, each individual is different, but I have often wondered if a self-help MODEL of some sort would be applicable across the board. My strongest attempt at creating such a tool to date was the creation of Magical Running, (www.BobbyMcGee.com), a book I wrote using mainly NLP (neuro linguistic programming) moving from an explanatory phase to a workbook format. I found that certain types of runner/triathlete found it effective--these were the more disciplined types & a few were Olympic level athletes.

If I were to redo the work I would add sections on modeling & definitely the genetics of performance. In about 1996 I stopped "looking" for physiological phenoms - i.e. runners whose lab & field testing results showed that they could be world beaters. This was VERY frustrating, because in South Africa there are many such runners, but for one reason or another (the subject of which would make a great blog entry for later), they seldom reached their true potential. Now this could of course have been as a result of poor coaching (that's me!), or bad training regimes (me again), but too many other, less gifted athletes did really well under my tutelage. There are many exceptions of course. Take Lance Armstrong (not to unleash a maelstrom here), but he had the lab numbers (i.e. the genetic potential) & went on to more than fulfill that potential. In South Africa of course there are many socio-political reasons as well. Add to that the massive emotional chaos caused by apartheid & one realizes that this too could be why many "physiological marvels" never became great in this country.

All this aside - as coaches, are we paying enough attention while developing athletes for personal high level performance (be they gifted or just your average weekend warrior), to the elements that add up to performance that are NOT physical?

If you have comments or interests in this field, feel free to contact me at www.BobbyMcGee.com

Until next time - remember fitness is magic

Welcome to Bobby McGee's world of Endurance

2005-12-22T19:59:00.000-08:00

Hi,

I am Bobby McGee & I have been coaching endurance athletes on every level since 1978. I have coached or been involved closely with 9 Olympians since the Barcelona Olympics in 1992. I love working with beginner runners & triathletes as well as high level professional athletes. I have a Masters degrees in sport psychology, exercise physiology & perceptual motor studies. I worked closely with Josiah Thugwane in his 4-year build-up to a gold medal in the marathon at the Atlanta Games in 1996. I coached Colleen DeReuck to 2 world road running bests & 3 Olympic Games. I currently coach the #1 Us female steeple chaser Carrie Messner. I worked with Barb Lindquist as her running coach for the 3.5 years leading up to the Athens Olympics. I have been working with USA triathlon up to an Olympic level as their running consultant & coach educator since 2002. I currently specialize in running form, advanced scheduling & training programs & the motivational aspects of distance running & triathlon on all levels. I have worked with world class age group race walkers for many years as well.

The initial purpose of my blog is to disseminate & discuss trends, breakthroughs & ideas that will help beginners, professionals & everybody inbetween to access greater levels of performance & enjoyment in running, triathlon & race walking.