So, not to step on GM's toes whilst he completes the write up of his 'Store Day', it was really good to see GM in person. Whilst online coaching works really well, there is no substitute for seeing how someone moves in person to make sure that all the work we are doing is specific to the athlete and their goals.
When he runs, he has a really nice style naturally, and I have given him some drills to enhance this. Luckily, he didn't have the ultra shuffle I was expecting. His upper body does move around a lot, and I believe this is down to poor (relative to the rest of him) strength in his abdominal area. In addition, when we did the biomechanics tests, we can see that there is quite a bit of inhibition in the hips area, which is symptomatic of tight adductors and hip flexors. So, we reiterate the need for stretching these areas.
Lastly, single leg stability is a bit of an issue in places and so his strength programme will be adjusted to work on this, especially as this is key for ultras with the uneven ground underfoot.
Regarding his running plan, I am really pleased with GM's progress, and a key signal has come up this week, in that he's actually really really struggling to keep his easy runs as slow as I've prescribed. Because he has followed the plan to a tee, we are increasing his training paces across the board. This means his marathon pace suggestion is now 7:50mm. Whilst we will continue to do some tempo work in the mid week, the weekends are now transitioning to back to back long runs, with the biggest week being 12 miles and 18 miles in a weekend. So long as he continues to progress as expected, this will be just enough to get him through his C2C ultra in January.
Hello everybody! Sorry for the silence... A Women's Empowerment Day, a Running Technique Workshop, Norwich Half Marathon, A Spa Day, and a longish drive home have meant that being back to work yesterday was a bit manic catching up with everyone and everything.
Was a pleasure to meet GM and Mrs GM on Saturday, and Freemers on Sunday, although I think she did something as she passed me! Those hills toward the end were mean, but it was a much much better run for me than Oxford half was a few weeks ago, despite having the few weeks off because of my foot and then my sinuses. I felt strong the whole way around, even when the hill caused a pace drop off, and the thing that hurt at the end was my lungs. Strangely, I had no DOMS until the 2.5 hours worth of massage/facial etc treatments at the spa, so I'm not sure if that kind of massage constituted a workout, or perhaps its the dehydrating effect of it...
For anyone curious about the Running Technique Workshop, the next one is on Saturday 2nd January, and there are just 2 spaces left... This is followed on Sunday 3rd by a Marathon Preparation Seminar, which is EVERYTHING MARATHON - including training physiology, nutrition in training, nutrition in and around racing, and injury prevention & actions to take if you do succumb to an injury.
Freemers, I will see what I can do. I'm friends with a lot of GBRC (I think they want me to join)... so will get you sorted out hopefully x
I feel abyssmally prepared for Norwich - since dodgy foot, I was ready to run again then struck down with a sinus infection that left me feeling pretty awful for the last week - just started feeling better yesterday, so at least I will race, but haven't done the tune up speed work I was hoping to do...
I wonder if its a curse of being a coach? Seem to remember both Sam and Steve getting pretty bad injuries in their years doing the comp...
Bit quiet on here today. I hope everyone and their properties survived the storm ok?
I've got a very busy Friday ahead, but looking forward to meeting GM for his 'Store Day' aka the I Run Success Running Technique Workshop.
Here I will give him, and 3 others, a biomechanics check to highlight any potential problem areas, a video analysis of how he runs naturally, and if there is anything obvious to fix, then drills to correct this. Finally, he will be given guidance on strength exercises to ensure correct form.
After the workshop he'll be sent his videos and a more thorough analysis of any issues with his form that can be addressed and the drills that are relevant to improve these. The idea is that the improvements he makes will give him extra speed independent of gains in cardiovascular fitness, because he'll become more efficient.
GM that is a seriously excellently run race! You should be very proud. Well done!
You did exactly what I asked of you, and despite the horrid weather and unexpected hills you truly mastered this race - this is the difference when you are in control of your race strategy, and I'm so glad that you felt better than you did at halfway in Frankfurt marathon.
This may be one of those weeks where you choose to do your strength work on Tuesday instead of Monday. Just let me know, and look forward to seeing you on Saturday