January 25, 2005

 

Retro Walking on a Treadmill – Coach Bill Leach

 

·        Minimize motorized treadmill running – walk backwards for 1 minute at 2.1 – 2.5 MPH for every 4 minutes of running forward –

·         Prevent injury by holding onto a stationary object when beginning each walking segment.

 

Remember that the moving treadmill belt performs most if not all of the hip extension phase of each running stride.  This differs from running on the ground, which of course remains static and therefore requires firing of the posterior hip extensor muscles, which propels us  forward.

Long term treadmill running trains the body, not to run efficiently on the ground.  This also  increases injury risk.  Walking backward 1 minute for every 4 minutes of running forward will increase your hip extensor muscle activity and therefore reduce the negative influence of running forward on the treadmill.
 
FYI – There is GREAT value in using non-motorized treadmills - the treadmill belt will not move without force from the ankle and hip joints extending.   Running on a non-motorized treadmill is very challenging but  simulates running on the ground.

 

A DISSAPPOINTING LOSS – Dave Grotto has chosen not to continue offering Nutritional guidance for our Newsletter, citing a conflict with other writing and speaking demands.  We will miss his creative, informative and entertaining contributions over the past many months.   Further Nutritional and other contributors will emerge in coming issues.

 

 FYI – CARA’S TRAINING FOR BOSTON PROGRAM has been renamed – “Boston Performance”

 

Master’s Cross Country National Championships Update – Emily Macdonald, Judith Neafsey and Kitty Monahan will be representing “The Chicago Lakefront Track Club” (see introduction below) in the Masters competition, of the 2005 USA Cross Country Championships, on February 12, 2005, at Vancouver Washington, – updates and results will follow.

 

ANNOUNCING the formation of “The Chicago Lakefront Track Club” – A club for the promotion, organization and training of Masters (40 and over) and sub-masters (30 – 39) athletes for competition in Track and Field and Cross Country, for Chicago athletes.  Membership is available via Coach Leach.  Announcements and entry into coming competition, locally, nationally and internationally will be offered throughout 2005.  News, including competitive opportunities, training programs and results will be included in each newsletter.

 

Let’s Warm-up! – A mid-Winter “WARM-UP” is being planned for Saturday, February 5, at 6:30 – 8:00 p.m., at the every-popular “WARM-UP” room at John’s Place, the Northwest corner of Racine and Webster in Chicago.  Come join your fellow runners for a food, drink and camaraderie “WARM-UP”, including a festive send-off for our “Chicago Lakefront Track Club” group prior to departure for Vancouver, WA, our BOSTON PERFORMANCE and PEAK PERFORMANCE (past and present) groups.  

 

CONGRATULATIONS!

 

                Rock ‘N’ Roll Marathon , Phoenix – January 9, 2005

 

                                Eduardo Ledesma – 3:06: 32 – PR – BOSTON QUALIFIER!!

                                Rick Kennedy – 3:15:31 – PR – BOSTON QUALIFIER!!

                                John Pearman – 3:15:31 – ‘da pacer – LEADERSHIP!

 

Saturday morning PEAK and Training for Boston continues on Saturday mornings, at 8:30 a.m., at the CARA Board – including rainy, snowy and sunshiny days throughout the Winter and Spring of 2005.

 

Please report your race results, including notes – P.R.’s, etc. –e-mail bill@coachleach.com

 

Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions.

 

ARCHIVED editions of past COACHLEACH.COM Newsletters are available via the HOME page of www.coachleach.com

 

Coach Bill Leach 2400 North Sheffield Avenue Accelerated Rehabilitation Center Chicago, Illinois   60614 773-793-3917 http://www.coachleach.com