Leaving Blogspot for..............

.................................blog.triswami.com

Sorry for the trouble, but the above listed blog site partners with my website a bit better. It may be a few days before it is functional.

Regards,
'swami

OKAY- one last thing about run technique........

Providing unsolicited advice since 1996................

No picture today. Short and sweet. Try running barefoot (wear socks) on debris -free grass field. Give it about a 5 minute effort and build to 20 minutes. Do it once a week. The African runners are some of the most efficient and it's correlated with HOW they learn to run as youths. If you imagine running barefoot on pointy pebbles, hot coal, sand spurs, summer asphalt........whatever, you can picture that you would have fast feet and would probably strike mid-forefoot first, rather than heel to toe. Remember, contact time with the ground slows us down. Fast feet are those which are not touching the ground, but moving forward through the air. A mid-foot strike w/ hi rpm and forward lean will result in less contact time. Hence, moving forward at a faster rate.

That is the last you'll read about this topic from me for a while. It is time to move on the other things.

Regards,
'swami

More on running form..........

Providing unsolicited advice since 1996................

This month's edition of Triathlete magazine has an article "When Less or More", or some such, which may be very helpful for anyone even halfway interested in a running "make-over". The article addresses the virtues of minimalist shoes and how they can actually prevnt injury and promote a more natural foot strike and running stride. Not to mention, how some experts believe that the advances in shoe support and cushioning are actually contributing to injuries, rather than preventing them.

Here is where I throw in my own disclaimer- Dont' blame me if you get hurt trying this.

Now, I fully believe in the idea behind forward lean, mid-foot strike, minimalist shoe running, but if you are coming from a jogger, plodder, heel striking, beefy heeled shoe culture, then please, please, please take this slow. Dont go from a 13 oz New Balance to 5 oz racing flat or Newton. Maybe, move toward that slowly, by first going to a lightweight trainer with a nice forefoot midsole cushion. Also, dont try the new running form for 20 minutes at a time to start out. Build up to that with, perhaps, a "1 minute new form: 4 minutes old form" ratio for a total of 5 or 10 minutes of new form running and then build from there.

Now, when you are ready to go completely off the deep-end, get ya a pair of these Vibram's.

http://www.vibramfivefingers.com/index.cfm

Between these goofy little shoe/socks and a pair of compression hose, you can alienate, not just the average on-looker, but every self-resepcting triathlete/runner, as well.

Cheers,

'swami

Runners and Joggers

Providing unsolicited advice since 1996................

Runner or Jogger.......which one are you? The differences can be subtle. Just take a look at the pictures.

The difference between a runner and a jogger is less about speed or effort and more about technique........................and perhaps, a little 'tude. I believe anyone can be a runner and, for that matter, anyone can be a jogger. If, between your natural ability and the fitness that you have developed, you have a 20 minute 5k in you, but you cant seem to drop under 23, you may be jogging. Jogging fast mind you, but jogging.

So, after you have maxed out on natural ability and hard work, how do you find those extra 3 minutes? Efficiency! Technique! Gravity! Physics! Proper running form, an oft ignored part of the equation, is, in my humble opinion, the thing that separates runners from joggers. We are constantly being reminded of proper swim technique and pedaling technique. Why not take that great running fitness and package it with perfect form, too?

I could have chosen a picture of a real plodder, but I wanted to show a "jogger" whose flaws are subtle and are quite common. For the record, both these pictures are from a 5k. One, on a track and one, on the road. So, the "flying ghost" is not simply running 1/4s and "tan-man" is not on the tail-end of an IM run.

Books have been written about the virtues of "Evolution Running" the "Pose Method" etc. and I think they make a strong case. I cant dissect everything in these pictures on a simple blog entry. So, I will suggest that you google the above methods and key phrases like "mid-foot striking", "high cadence running", "forward lean", "lean from the ankles", "feet under hips" etc. And, if I might add; It all begins with posture, starting from head down. Core strength is integral in achieving and maintaining the proper posture and forward lean that it takes to transform from a jogger to a runner.

Gosh, there is soooooo much to discuss on this matter, but this is not the forum. Feel free to e-mail me at triswami@gmail.com.

Run like the deer that your grand-pa shot and fed you..............................only faster.

'swami

Lessons learned, re-learned and re-iterated

Providing unsolicited advice since 1996................

No, this is not a cat-themed blogspot, despite the last two pictures. This one is intended to be more of a self-portrait.

This weekend was exhausting and most of it was self-induced. Along the way, though, I was enlightened to a few things. Some old and some new.

The old-

1. My swimming sucks.

2. The first hard rides of Spring are humbling.

3. Alcohol (in excess) and training do not mix.

4. You cant ride "easy" in the hills or into a head wind.

The new-

1. J.C. is a sandbagging, deceitful, bastich!!!! Now, before you thumpers get all indignant; I am talking about the real J.C.- Joseph Conrad.

2. J.C. has created a new product- Ass Savior.....................................you'll have to ask him.

3. Andy Byrn has a serious drinking problem and he keeps getting me involved.

4. No matter how many times you take a new (to the family) dog outside, if she wants to crap inside, she'll hold it through a 1/2 mile walk and 30 minutes of play time in the backyard, just to make a deposit on your Persian rug.

5. My swimming still sucks.

Here was my weekend itinerary-

Sat-

Off of limited sleep (new dog) :-(

6a

Walk dog, round up "indoor cat(s)" who have taken a liking to the back deck and decided that today would be the day to chase birds into the neighbors yard, get "lost" and scare his parents. I think he was pissed at the attention the new gal was getting.

7a

3.5 hours on tri-bike w/ Bruce Gennari (one lunged, or not, he is still the best around), Kevin Crossman (trying out BG's 2008 tri-bike, and determined to "make it fast" so he could justify the purchase), Heath "I am either late or lost" Clark, Andy "Nordmeyer is paying dividends"Byrn, Todd "Go hard early and limp home" Collins, Richard "I'll bury myself and everyone with me" Kenmuir, and a cameo by Chris "Zone 4, but I'll say otherwise" Conlee- aka "Google Earth"

12p

Mowed the lawn for the first time this year........and so it begins.

2p

USAT-SE Tri Expo. Those who have been putting this on for 3 years, now, do a great job and we should all appreciate them for it. That said, this year's was a bit underwhelming. It was posted to run until 4p, but when we got there at 2:30, half the vendors were packed up and gone. Perhaps the fact it was held in March on a sunny day and people were out training. The previous 2 were held in Jan/Feb. I also understand that their lunch supplier bailed out at the last minute and left the organizers without lunch to serve the attendees. Who knows, but it just wasn't as I had come to expect.

4p

Mafiosa's for Excel Party. Beer, Beer, Beer, Pizza, Beer, Pizza, Beer, Beer. Man, let me tell ya what!!!! After a few beers, not only did the people get better looking and the conversation more engaging, but I looked stunning and was the absolute focus of the event. It was magical..........

................................

8p

Asleep on the couch after being chauffeured home by my beautiful and tolerant wife. Can you believe that the lies I told 23 years ago have kept her around this long? I said she was beautiful, not brilliant.

Sun-

9a

2 hr "recovery" ride with JC. Well, I was certainly thinking a lot about the other JC. Mr Conrad did not flog himself aerobically, or indulgently, on Saturday. So, my recovery ride turned into a "You go ahead Joseph, just take a left at the next crossroads and wait for me when that road ends" kind of ride. Joseph was strong and I was pathetic. He has just eliminated any excuse to miss the Saturday rides. Ridicule and guilt will reign should he not participate.

11a

Home, in a zombie state. Minor early Spring projects involving a skill saw, hammer, etc etc,

3p

Run errands (returning flawed dog -related supplies to retailer) in a zombie state.

4p

Excel T30 in a zombie state. Ass handed to me by all my peers....................................and the Senior Citizen water-aerobic class.

6p

Get report from Melanie on the latest dog "tricks". Grill chicken on the deck. Pass out.

Missy props and a random rant

Providing unsolicited advice since 1996................

I am going to quit blogging and let Missy Hulbert handle my IT marketing and Social Media.

http://missysironmanflorida2008.blogspot.com/

Is Social Media one of the 'mo-est terms ever created? Like sales and business folks using "synergy" and such. Wut-ehva!!!........are you feeding us lunch in exchange for our business relationship, or what? Say synergy one more time and I am eating a second Bread and Company lunch box on your dime. Synergy............................

Social Media is right there with synergy. Sure, I am using Social Media but did we really need a catch-all phrase for Twit/Face/Blog -o-matics? What's wrong with terms like "Twit or Facial"? Social Media..........................

Anyway, I digress, Missy's blog are hysterical and from the sound of things she has started a grass-roots movement of Nashvillians running in swimsuits. Ashley is gonna be pissed!!!

.......and she uses the "(see the subject matter in this picure) word" on her blog, a lot. I dont think I could get away with that.

Providing unsolicited advice since 1996................

There comes in time in all our lives when we realize we are slowing down. I am there. Trying to be a coach and remain a competitive athlete, at the same time, can be complicated. You want your athletes to improve and believe in your coaching philosophy and you want to stay in the mix as an athlete. Is it better to be faster than all your clients and remain that way? It is for the athlete in me, but what does that say about my coaching? I am coaching poor protoplasm, or am I poor coaching protoplasm? Now, it is widely known that you dont have to be a great athlete to be a great coach. Good thing for me! As they often say- "Those who CAN, do. Those who CAN'T, coach.". But the athlete in me still wants to go fast and stay high on the food chain while seeing my clients improve and excel. Well, my God-stolen talents, combined with age are making it difficult to keep up. And, now I have 2 clients poised to kick my arse this year and 3 more nipping at my heels. One, swims 2 lanes faster than me and complains about his run (which rivals mine). The other guy just jumped in the pool yesterday after a year layoff and led our lane for the first half of the workout..................

So, I am taking page out of Steve Martin's playbook-of-life. He once suggested that it would be funny to just "talk wrong" around your infant child so that he/she grows up to speak gibberish. From this point forward, I am just going to coach wrong. Hard track workouts, the night before a

1/2 marathon. Shots of tequila in water bottles to dull the pain (hmmmm, that may actually be worth a try). Major equipment changes the morning of a big race. Screw this coaching gig! I want to kick their butts.

Your ever humble and gracious Triswami.