September 3, 2008
In this issue:
- Coaching tip - Foot strike location of Olympic Runners
- Health Management Tip - Heat and Health for Endurance Athletes
- Race Results
Coaching Tip by Coach Leach -
Foot Strike Location of 2008 Olympic Runners -
- A video review of Olympic finalists in all running events revealed a consistent foot strike location immediately beneath the front of their hips.
- A video review of Olympic finalists in all running events revealed that their feet seldom passed forward of their knees during the swing or non-contact phase of each stride.
Coaching comments -
- Optimal Foot strike location is critical for reaching optimal levels of running economy
- Flawed Foot strike location is perhaps the most significant influence upon injury risk for runners
- Optimal Foot strike location is trainable for all runners
- Optimal Foot strike location is an on-going challenge to runners at all levels
Heat and Health for Endurance Athletes -
10 significant influences upon core body temperature during activity:
- Intensity of the activity - most reliably measured by speed and heart rate
- Hydration - Optimal levels of hydration, will generally contribute to effective management of core body temperature under both warm and cold conditions
- Electrolyte Balance - Optimal levels of electrolyte balance, will generally contribute to effective management of core body temperature under both warm and cold conditions
- Trained tolerance of elevated levels of body heat - Most commonly achieved via training with elevated but managable levels of core body temperature
- Body composition - higher levels of body fat will generally limit heat loss during activity
- Air Temperature - Increased air temperature will genreally increase core body temperature
- Wind - Increased wind will contribute to reduced core body temperature
- Rain and Snow - Rain and Snow will contribute to reduced core body temperature
- Humidity - Increased humidity will generally contribute to increased core body temperature
- Solar (Sun) Radiation - Intensity of Solar or Sun radiation commonly experienced on days without cloud cover, will contribute to increased core body temperature
Health and sport performance rely upon an acceptable level of core body temperature - health is threatened and potential sport performance is severely limited, when core body temperature rises too high or drops too low.
Optimal health relative to core body temperature will result from ideal levels of body composition and adaptation to challenging condtions by:
- Selecting training times, conditions and gear that will intermittently impose challenging but safe levels of core body temperature
- Maintaining healthful levels of hydration and electrolyte balance
Race Results
| Bat Cave 8 K |
August 17, 2008 |
Wauconda, IL |
| Brian Sweney |
31:19 |
3rd Overall, 1st Age Group |
| Sean Morgan |
45:26 |
|
| Athens Sister City Shuffle |
August 21, 2008 |
Chicago, IL |
| Brian Sweney |
18:16 |
1st Overall |
| Tom Dubin |
20:34 |
1st Age Group |
| Stephanie Lo |
20:35 |
|
| Accenture Chicago Triathlon |
August 24, 2008 |
Chicago, IL |
|
Park Forest Scenic 5 Mile |
September 1, 2008 |
Park Forest, IL |
| Dan McDowell |
29:23 |
3rd in Age Group |
| Michael Martineau |
29:26 |
3rd in Age Group |
| Philip Kepler |
29:59 |
3rd in Age Group |
| Matt Monroe |
31:14 |
|
| Carlos Viramontes |
31:18 |
|
| Pam Blair |
31:20 |
2nd Female Overall, 1st Age Group |
| Greg Gallagher |
31:47 |
|
| Albert Tuskenis |
33:01 |
|
| Ashley Boyle |
33:59 |
|
| Kathy Daniels |
34:24 |
2nd in Age Group |
| Gregory Smith |
35:24 |
|
| Tom Nolan |
35:28 |
|
| Benjamin Geletka |
36:56 |
|
| Angelica Guerrero |
36:57 |
|
| Barbara Hermann |
38:35 |
3rd in Age Group |
| Karl Zwolfer |
41:36 |
|
| William Hosken |
41:37 |
2nd in Age Group |
| Daniel Lavin |
45:42 |
|
| John Sheridan |
46:34 |
|
| Susan Zwolfer |
48:36 |
2nd in Age Group |
| Chuck Aron |
48:41 |
|
| Oak Brook Half Marathon |
September 1, 2008 |
Oak Brook, IL |
| Cristin Newkirk |
1:31:14 |
|
| Brian Sweney |
1:37:19 |
|
| Christina Wojtaszek |
1:38:41 |
|
| Grace Wasielewski |
1:44:59 |
1st in Age Group |
| Frank Kozak |
1:47:53 |
|
| Cheryl Lenard |
1:47:53 |
|
| John Pirog |
1:48:02 |
|
| Tracy Hixon |
1:50:05 |
|
| James Murphy |
1:59:51 |
|
| Leanne Frazier |
2:09:07 |
|
| Masami Tanaka |
2:16:37 |
|
| Bill Gray |
2:23:45 |
|
| Laura Hallberg |
2:34:30 |
|
| Alan Rodriguez |
2:36:33 |
|
| David Clark |
2:55:18 |
|
News and Information -
Peak Performance Training – A new Peak Performance session will begin on Monday September 8. Further info, including sign-up is available at http://www.cararuns.org/
Gait Analysis – Contact Coach Leach for information on testing to analyze your gait and determine ways to improve running efficiency and reduce injury risk. Further info, including sign-up is available at http://www.cararuns.org/
Tunisian Strength Workouts – Tuesday evenings at 7:00 p.m. and Saturday mornings beginning at 9:15 a.m., following "Speed" and "LT" workouts at the CARA Board in Lincoln Park.
Training Organizer - For individuals and athletes of all ages and levels planning to race all distances. Additional information is available at www.coachleach.com or by contacting Coach Leach directly via e-mail or phone.
Speed Training - For runners at all levels who want to improve running speed - Tuesdays, Wednesday and Saturdays along the running path in Lincoln Park. Please contact Coach Leach at bill@coachleach.com for further information.
-
Please report your race results including notes, P.R.’s, etc. via e-mail to bill@coachleach.com.
-
Questions? Please forward questions to bill@coachleach.com. I look forward to hearing from you.
-
Coach Bill Leach
2400 North Sheffield Avenue
Accelerated Rehabilitation Center
Chicago, Illinois 60614
Phone: 773-793-3917
www.coachleach.com
|
