RRCA State Rep?

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Pensacola, Florida, United States
Husband. *Dog Dad.* Instructional Systems Specialist. Runner. (Swim-challenged) Triathlete (on hiatus). USATF LDR Surveyor. USAT (Elite Rules) CRO/2, NTO/1. RRCA Rep., FL (North). Observer Of The Human Condition.

Wednesday, November 15, 2017

CTS: Adjust These, Run Faster

Run Faster With Less Effort With These Four Adjustments
Adam St. Pierre/CTS Running Coach and Biomechanist

There are many factors involved in running biomechanics, including body weight, limb length, muscle strength, joint range of motion… and everybody is different in these respects. That’s why there is no singular ideal that defines perfect body mechanics. Rather, each individual must find their own ideal biomechanics. Watch any elite marathon and you’ll see many examples of “perfect” biomechanics – Eliud Kipchoge looks like he’s floating! But you’ll also see examples of elite athletes running amazingly fast with seemingly serious biomechanical flaws. Whether you’re elite or just getting started, here are four areas every runner can optimize to run faster with less effort.

Optimizing the four areas below can lead to faster sustainable paces at a given effort level/power output. It may reduce injury risk by reducing the strain on body tissues – which in turn improves performance by minimizing missed/compromised training...

(Link to Article)

Sunday, November 5, 2017

CTS: Morning Exercisers, Rejoice

Tips to Boost Training After Daylight Savings Time Ends 

Darkness is coming! Saturday night we turn the clocks back an hour, gain an hour of sleep, and lose an hour of sunlight at the end of each day. For early-morning exercisers, the return to standard time is a welcome change. For those who rely on afternoon or after-work for training, earlier sunsets make training more challenging. As Daylight Savings Time ends, here are some tips to keep training through the darkness...

(Link to Article)

Tuesday, October 24, 2017

CTS: So Hush, Already

To Improve Your Training Stop Saying These Four Things
Syd Schulz, CTS Sponsored Athlete/


We all know negative self talk is bad, but how many of us are actually successful at stopping it? I know I often succumb to being my own worst critic, and just telling myself to “cut it out“ and “be positive” is rarely helpful. Ultimately, wrestling with your mind is just not productive — but there are some things you can do to set yourself up for success BEFORE you get bummed out. And they’re pretty darn simple. Even when it seems impossible to control the thoughts running through your brain, you CAN control what you do with them and what comes out of your mouth, and that’s a good start.


Here are four decisions I learned to make that have immeasurably improved my training and approach to sport. I’ve also included the things we say that keep us focused on the negative, and some examples of how you can reframe those responses. I’m leading with mountain biking lingo because that’s my sport, but the ideas apply to ultrarunning, road cycling, triathlon, and pretty much all endurance sports...


(Link to Article)

Sunday, October 22, 2017

Outside: No Pain, No Painkillers

How to Treat Pain Without Painkillers
Rachael Schultz/Outside, October 17 2017

Learning to push through discomfort, and maybe even a little pain, is practically nonnegotiable for anyone who signs up for a race or commits to a tough training plan. Most athletes pop over-the-counter (OTC) painkillers before or during a race or game to help blunt tenderness, stiffness, and fatigue. “I’d say about 75 percent of endurance athletes across all sports take nonsteroidal anti-inflammatory drugs (NSAIDs) before and during competition,” says Jason Barker, founder and clinical consultant of the online Natural Athlete Clinic.

But rather than turn to things like aspirin and ibuprofen—which up your risk of acute kidney damage, oxidative stress, or hyponatremia while competing—try one of these all-natural ways to soothe soreness in the days leading up to your goal race or when that pain starts to creep in halfway through...

(Link to Article)

Wednesday, October 18, 2017

Rodale: Don't Wait Until You're Dead

Why You Can’t Stop Waking in the Middle of the Night
You can’t run your best unless you’re getting enough rest. See if one of these is getting in the way. Christina D'Adamio/Rodale Wellness, October 16, 2017


If you’re constantly waking up in the middle of the night, it’s safe to say, you’re not getting your much needed rest. That's unfortunate, because your body needs a certain amount of sleep—generally seven or eight hours—to help you make the most of your runs.


Fortunately, Adam Tishman is here to help you get the snooze you deserve. It’s time to find out why you’re constantly waking up in the middle of the night and correct your sleep mistakes...


(Link to Article)

Tuesday, October 17, 2017

Bridge to Bridge - RRCA 5K State Championship

After my previous weekend in Sarasota for the ITU Triathlon World Cup Sarasota-Bradenton, I would be lying if I didn't say I was worried about weather conditions - especially heat - for this event. The relative drop in temperatures on the morning of the run - breeze out of the southeast and strong cloud cover until the last finishers - gave race day participants (462 run and walk finishers) conditions conducive to a good run.


RD Adam Guess decided at the last possible moment to pull me in to hold one end of the finish tape for the overall male and female winners, Dewayne Riley (finish time of 16:25) and Virraliz Trinidad (finish time of 18:53).

RRCA State 5K Champions crowned at Bridge to Bridge included...
Masters' Female ----------------- Helen Cain ---------- 25:11
Master's Male -------------------- Steven Fair --------- 20:57
Grandmasters' Female ---------- Mindi Straw -------- 26:16
Grandmasters' Male ------------- Ron Renfroe ------- 23:35
Senior Grandmasters' Female -- Candace Gibson -- 26:41
Senior Grandmasters' Male ----- Mark Gibson ------ 25:53

Photos of the winners, finishers, pre- and post-race festivities can be found at http://stacybizjak.zenfolio.com/bridgetobridge2017






Thursday, October 12, 2017

MapMyRun: Core Work For Runners

The Five-Move Core Workout for Runners
Molly Hurford/MapMyRun, March 22, 2017


A stable core can greatly benefit your running. Building stability in your core helps to improve your running posture so you can navigate trails more easily and build muscle along the way — plus, core stability is a huge factor in injury prevention for runners. One review showed core weakness led to “less efficient movements, compensatory movement patterns, strain, overuse and injury."


Core work doesn’t have to mean long hours in the gym, either: the best core work tends to be done with bodyweight, and you can get a full workout in just a few minutes wherever you are. The key to this training is that, unlike crunches, you’ll target your entire body by actively engaging the muscles. You need to focus on strengthening your core from the inside out. In a recent study on muscular balance, core stability and injury prevention for mid-to-long-distance runners, noted that internal work can help keep your core stable.


Check out these simple, easy-to-master moves and add them to your routine...


(Link to Article)