CARA City Super Clinic Experienced Slides

Make Running Easier!

Master the

PAF

of Running of Running

of Your Running bill@coachleach.com

WHAT YOU SEE…………IS WHAT YOU GET!

The

P A F of Running Skill –

Posture Arm Swing Foot Strike

bill@coachleach.com

Posture Think:

Run Tall!

Run fully upright - Torso perpendicular to the ground - TYB! Hips tucked under your torso bill@coachleach.com

Arm Swing • Bend elbows to a 90 degree angle • Swing Arms Backward along the side to the Side Seam of your Running Top…Along a path that is above the top of the hips and beneath the bottom rib • Track your Arm Swing by touching your Torso with your Thumbs • Swing Arms Forward adjacent to your side and to the midline in the front of your torso bill@coachleach.com

Foot Strike • Strike the ground beneath the front of your Hips • Legs and feet should not be visible via “Peripheral Vision” • Strike the ground at your forefoot at faster speeds • Strike the ground at your mid-foot at moderate or slow running speeds

bill@coachleach.com

Limit

Forward Arm and Leg Swing

Hands, Arms, Legs and Feet Should NOT Be Visible via Peripheral Vision while running

bill@coachleach.com

Pre-Run Drills Drills to establish Efficient, Healthful running skill: 1. Standing Pawing Drill - https://www.dropbox.com/s/8he09n3tw0b164d/STANDING%20PAWING.mov?dl=0 2. Retro Walking Drill - https://www.dropbox.com/s/4i4e9p4rqgtp469/RETROWALKING.mov?dl=0 3. Retro Running Drill - https://www.dropbox.com/s/6zkxwrnvr523xbb/RETRORUNNINGDRILL.mov?dl=0

4. C-Skipping Drill - https://www.dropbox.com/s/mldpfkt4kf50pmd/CSKIPPING.mov?dl=0 • C-3 Drill Drill - https://www.dropbox.com/s/84unbvh7p9quq4p/C3DRILL.mov?dl=0

1. Carrioca Drill - https://www.dropbox.com/s/d7i41bxvkxa79c7/CARRICOS.mov?dl=0 bill@coachleach.com

Mid-Run Skill Reset Do the following drills at every ½ mile point throughout the run while continuing to run

1. 3 X Pelvic Tilts (Butt Tucks) while running

2. C-Skipping – 2 X 10 Meters while running bill@coachleach.com

Arms and Legs are “Synced” To limit effort and to remain healthy Limit Forward Leg Swinging by maintaining a “Short, Rapid” Arm Swing bill@coachleach.com

Efficient,

Healthful Running Skill

IS NOT Infinitely Sustainable…..

To Run Efficiently and to Remain Healthy: – – – –

Do Ab and Hip Focused Exercises 1 – 2 times daily Do Running Skill Drills prior to every run Do “Mid-Run Reset” Drills during every run Check Running Skill regularly via video bill@coachleach.com

HAVE FUN!

bill@coachleach.com

CARA Super Clinic 2017 Periodization of Speed Training Presented by Coach Tom Cuffe

tom@cararuns.org

What is speed? stride length x stride frequency In Physics: speed = distance/time v = d/t.

Is speed: science, is it art?

Or both?

The answer is it is ALL that and more!

Much more!!!

Types of speed training…

• • • • • •

Short Speed Repetitions Interval Training Repetition Training Tempo or Lactate Threshold (LT) Workouts Fartlek (Speed Play) Hill Training

Putting it all together: PERIODIZATION 1947 – Arthur Lydiard, New Zealand Gradual Adaptation to Stress 1936 – Hans Selye, Scientist

PERIODIZATION‌

is the systematic planning & organization of a training program which is broken down into specific blocks of time = microcycles & mesocycles. Within each time frame there will be specific emphasis on particular types of running. .

Phase 1 Training – 6 weeks In this phase we will concentrate on turning our legs over at 5k and 10k pace interspersed with some fartlek. We are also going to introduce doing short sprints for form, acceleration and turn-over to help open up our stride, these will be done over 30, 50 and 75 meters. We will also incorporate hill work to improve our efficiency and form.

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Examples of phase 1 workouts: Week #1 – 9-12x400 @ 5k pace Week #2 – 5 mile Fartlek Week #3 – 6-9 200 meter hill repeats Week #4 – 5-6x800 @ 5k pace Week #5 – 4xmile @ 10k pace Week #6 – 8 miles @ marathon pace NB – aGer our long runs and marathon pace runs add in short snappy acceleraKons of 30, 50, 75 meters with full recovery.

Phase 2 Training – 6 weeks In this phase we will add in tempo runs, lengthen our marathon pace runs and increase our volume of our track work. All the while working on our form, power and efficiency with our track session and shorter work.

Examples of phase 2 workouts: Week #7 – 6-8x800 @ 5k pace Week #8 – 5 mile LT/tempo run Week #9 – 9-12 200 meter hill repeats Week #10 – 15-20k @ marathon pace

Week #11 – 6 mile LT/tempo run

Week #12 – 5-6xmile @ 10k pace NB – aGer our long runs and marathon pace runs add in short snappy acceleraKons of 30, 50, 75 meters with full recovery.

Phase 3 Training – 6 weeks Here we will be center our focus on marathon paced runs, keeping our LTs in tact, reducing the track work and concentrate on proper recovery and the race goal ahead.

Examples of phase 3 workouts: Week #13 – 2x3 mile LT/tempo Week #14 – 5-6x mile @ 10k pace Week #15 – 8-10 miles @ marathon pace Week #16 – 5 mile tempo run Week #17 – 5-6 miles @ marathon pace Week #18 – 3-4x mile @ tempo pace NB – aGer our long runs and marathon pace runs add in short snappy acceleraKons of 30, 50, 75 meters with full recovery.

Conclusion Remember that all training is work in progress, that it is fluid and should always be open to be tweaked.

In the Special Forces…

IMPROVISE ADAPT OVERCOME “Be the water…” – Bruce Lee

Mission

To help athletes maximize their performance* by providing evidence based nutri;on plans in a few simple steps!

*for training and/or competition

Founders

• 25 Years business experience • Director Eaton Corp/ Booz Allen Consultant: Strategy, Operations, New Product Development.

• Manager Avery Dennison Software Development • IronMan • Cyclist • Marathoner

• World’s leading sports nutritionist • Works with World and Olympic Champions • Professor of Exercise Metabolism • Global Senior Director Gatorade Sports Science Institute.

• IronMan triathlons; 6x Hawaii Ironman • Elite bicycle racing • 50+ Marathons

The Problem: Improper Nutrition

Getting it wrong

Under performance (40-50%) • Running out of energy • Dehydrating

Medical issues (up to 70%) • GI problems (10-70%) • Severe GI issues (5-20%) • Hyponatremia (0-18%)

In races & training, pros and everyday athletes alike DeOliveria et. al. Sports Med (2014); Chiampas et. al Sports Med (2015); Hew-Butler et. al. Clinical Journal Sports Med (2015)

The Opportunity

Getting it right

Optimal performance • Properly fueled & hydrated • Strong to the finish

Avoid medical issues

Achieve • Your personal win!

• The next level, for all levels!

• Beat yesterday

The Solution

Evidence Based

Credible

Personalized

Easy to use

About Me

My Event

My Fuel

The Solution

Products • •

Brands: ~50 (global leading) Products: ~1000 – Primarily packaged brands – Also regular foods

•

Coming soon: product search and compare

My Plan

The Solution

Nutrition Resources

hJp://www.cararuns.org/en/Resources/Nutri;on/Nutri;on-Planning/

Nutritional Training

NUTRITIONAL TRAINING GUIDE

NUTRITIONAL TRAINING

• Training the gut vs training

EXAMPLE

muscle • How oQen do you need to train gut?

• How much do I need to take?

• How long before my race do I start?

• How to use CORE to train the gut?

• Example • Warning hJp://www.cararuns.org/en/Resources/Nutri;on/Nutri;on-Planning/

Nutrition Guides NUTRITIONAL TRAINING RACE TRAINING GUIDES • Carbohydrates are performance fuel

GUIDE

• Carb-loading • Breakfast • Good carb sources for race day • Nutri;on during the race • Carb forms: liquid, gel, chew, solid…

• Caffeine and performance • Dehydra;on • Training • References hJp://www.cararuns.org/en/Resources/Nutri;on/Nutri;on-Planning/

REVOLUTIONA RY WEARABLE SENSOR TECHNOLOGY Ryan Perry, PT DPT, MTC, OCS, SCS, CSCS, CMTPT, FAAOMPT NovaCare at Lincoln Square 4657 N Lincoln Avenue Chicago, IL 60625 CARA SuperClinic April 30th, 2017

Loca;ons:

Lincoln Square 4657 N Lincoln Ave, Chicago, IL 60625 773-989-6472

Andersonville 5221 N Broadway, Chicago, IL 60640 773-784-9406

Union Sta;on 444 W Jackson, Chicago, IL 60606 312-407-0143

WE TAKE HUMAN MOVEMENT AND TURN IT INTO EASILY INTERPRETED DATA. WE USE WEARABLE SENSORS, SOFTWARE AND SOPHISTICATED ALGORITHMS TO OBJECTIVELY MEASURE HOW PEOPLE MOVE IN REAL LIFE… ANYWHERE. EVERY BEND. EVERY TWIST. EVERY STEP. 200 TIMES PER SECOND.

REVOLUTIONARY WEARABLE SENSOR TECHNOLOGY ASSESS HIGH-RISK MOVEMENTS WITH HARD DATA, NOT HUNCHES.

dorsaVi™ MOVEMENT SENSORS

dorsaVi™ SENSORS ARE SYNCED WITH HD VIDEO TO PRODUCE REAL-TIME OBJECTIVE DATA.

THE dorsaViâ„¢ MOVEMENT SUITE PROVIDES OBJECTIVE DATA TO ACCURATELY ASSESS MOVEMENT AND MUSCLE ACTIVITY, MANAGE TREATMENT OPTIONS AND GUIDE A SAFE RECOVERY.

HOW THE dorsaVi™ PLATFORM WORKS

dorsaVi™ SENSORS SEND INFORMATION WIRELESSLY TO SOFTWARE ON YOUR COMPUTER IN REAL-TIME.

RUNNING SAMPLE ViPerform™ RUNNING ANALYTICS

WHAT’S MEASURED Leg Symmetry Average Ground Reaction Force (L&R Leg) Average Initial Peak Acceleration Average Ground Contact Time (L&R Leg) Average Steps Per Minute Total Distance Average Speed, Time Outdoor Assessment for Up to 24 Hours

RUNNING ASSESSMENT IN ACTION

RUNNING ASSESSMENT Things We Often Test: • Jogging • Running • Sprinting • Acceleration/Deceleration • Distance Running • 5 equal intervals • Indoor or Outdoors • As long as you want to run (up to 24 hours)

Case Study

Case Study

Case Study

REVOLUTIONA RY WEARABLE SENSOR TECHNOLOGY

OTHER THINGS IT CAN DO…..

Athletic Movement Index Planks Squats Side Planks Single Leg Squats Single Leg Hops Single Leg Hop Plant Ankle DorsiFlexion ROM (CKC) * A functional test with more accurate and objective data!

REVOLUTIONA RY WEARABLE SENSOR TECHNOLOGY

References

Been there, Done it.

Keeping It Fresh.

John Coumbe-Lilley, PhD

DO YOU PRACTICE RUNESIA?

• If you had to write a headline about your previous marathon experience what would it be?

• If you were to write a headline for this year’s race how might it be different?

DO YOU USE YOUR ABCs?

Awareness Behavior Challenge

HOW MOTIVATED ARE YOU FOR 2017?

Competence • Goal Seing • Feedback Autonomy • Decision-making opportuni;es • Choice Relatedness • Personal Involvement • Vision • Rela;onships

Personal Development

Institutional Leadership

Faculty Engagement

Health & wellness

Sport Coach Leadership

Support Services

Attitude

WHICH FINISHER MIGHT YOU BE?

Belief in Potential

EVERY RUNNER FINISHED

SAME MEAL FRESH INGREDIENTS

Refresh Rou;ne Run Rela;onships Reunion

2017 A NEW YOU. We cannot choose when we run this event, but SPIRITUAL MENTAL we can choose how we prepare, how we complete it and how we face the challenges ahead and embrace the rewards as we ďŹ nd EMOTIONAL PHYSICAL them.