Saturday 30 July 2011

 
 
 
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Christophe Lemaitre, 9.92, Another PR, French National Record

Posted: 30 Jul 2011 02:10 AM PDT

Talk about slicing the bologna thin!

Christophe Lemaitre produced yet another a new French National record and personal best for the 100m after clocking 9.92secs to win France's National Championships.

However, the wind was a suspicious +2.0 m/s.  I know many years back meet directors would have someone stand in front of the wind gauge during the race only.  Or, hairspray was another tactic used to "slow down" the wind readings.  Don't believe everything you see.

Last week at the Diamond League meeting in Monaco, he finished fifth in 10.03 secs.

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Fast forward to 2:25 to jump directly to the race.

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Friday 29 July 2011

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Happiness and Success in Life

Posted: 29 Jul 2011 01:00 AM PDT

If you've followed this Blog for a while, you'll notice a subliminal message behind the articles.

Since I turned 48 years old today, I'm probably old enough to be your father for half my readers (based on the Internet stats and demographics)

Behind all the training and nutrition tips, and all the post race analysis, there's an underlying message here on SpeedEndurance:

Stay in School, and there's more to life than Track and Field. 

When you lose, don't be too sad, but when you win, don't be too happy.  I really dislike the showboat stuff (sorry Usain), but if it helps with the audience and TV ratings, then I guess it's okay.  We all have to pay the bills somehow.

You see, that's what old geezers like to do… give advice to the young folks.

Happiness and Success

You'll notice the tag line for this Blog from Day 1, even if it doesn't have a logo: 

Success in Tack and Field… and Life.

Here's a quote from a famous person who stole the quote from someone else (doesn't everyone steal from everyone else?  Clyde Hart does!)

I'll sum up my thoughts on happiness in 2 lines:

Happiness and Success in life are not the result of what we have, but rather of how we live.

What we do with the things we have makes the biggest difference in the quality of life.

How to Live the Lifestyle you Desire

This is my creed, similar to what John Wooden's father gave him when he was a little boy.  These are the 4 points I lead my life:

  1. Philosophy  – how you think.  I am a Buddhist (it's NOT a religion) and I follow the works of the Dalai Lama.
  2. Philanthropy – help others a lending hand.  At a minimum, give back 1% of your time, money and equity back to the people.  (This is easy to do, especially when you have no money, no equity and no time!  Marc Benioff, are you reading this?)
  3. Attitude & Reaction – Life is 10% what happens to you, and 90% on how you react to it.  See my old attitude article back in 2007.  In life, you will be dealt issues outside of your comfort zone.  How to react to it, especially in front of your children, will make a big impact on everyone.
  4. Results – measure often to see if you are making progress. What you measure, you can improve.

So what is the end result?

A Lifestyle – the kind of life you can make for yourself out of the first 4 points above.

If you've read this far, congrats, because it shows you have the ambition and desire to improve all aspects of your life.  And not just on the track, though I enjoy every personal victory, even if it means a PB on the track!

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Thursday 28 July 2011

 

 

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Achilles Tendinitis: How to Strengthen the Achilles Tendon (Part 3)

Posted: 28 Jul 2011 12:40 AM PDT

This Part 3 of a multi-part series. Part 1 talked about the injury cycle and the 4 stages of diagnosing your injury.  Part 2 explained why regular strength training does not work, and why you need to do heavy load eccentric contractions.  Part 2 also showed the Heel Drop exercise.

So, here is Part 2 of How to Strengthen your Achilles Tendon, and it's called Eccentric Squat and Reach .  I assume you are at the Stage 1 and maybe a mild Stage 2 of the injury cycle before attempting these exercises.  If you are in Stage 3 or 4, you must wait until you recover (details in later articles on how to recover faster)

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As a quick summary, here are the 4 types of exercises that are heavy load eccentric contractions and emulate running mechanics.

  1. Phase 1: the eccentric knee squat, two legs
  2. Phase 2: the eccentric knee squat, single leg
  3. Phase 3: balance and eccentric reach with toes
  4. Phase 4: balance and eccentric reach with knee

Start with 6-8 reps, then go to 10 reps, then aim for 15 reps. Unlike the heel drop routine yesterday, you want to add all 4 exercises to your routine.

Once you can do all 4 phases at 15 reps, you can make it harder by:

  1. doing up to 3 sets
  2. going to 20 or 25 reps
  3. wearing a weight vest or holding dumbbells
  4. going faster
  5. doing a greater range of motion

Note in the video how much twisting there is on the Achilles when the knee is bent (the squat part) and when the other leg is going side to side.

Special thanks to Walt Reynolds who showed these exercises to me many many years ago.  I wished I applied them sooner.

To be continued…

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Wednesday 27 July 2011

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Achilles Tendinosis: How to Strengthen the Achilles Tendon (Part 2)

Posted: 27 Jul 2011 01:00 AM PDT

This Part 2 of a multi-part series. Part 1 talked about the injury cycle and the 4 stages of diagnosing your injury.

Based on demand from Part 1, I'm going to jump right ahead and get to the physio and rehab exercises for strengthening your Achilles tendon.

There are only 3 reasons why you get injured:

  1. when there is an imbalance
  2. when you are tired or overworked
  3. when the mind wants to do something the body does NOT want to do

When reviewing strength training, there are several types of exercises, and a lot of S&C (strength and conditioning) coaches will argue on the taxonomy of the categories:

  1. Absolute strength, or Maximal strength
  2. Power, or speed-strength
  3. Explosive strength (Plyometrics is a good example)
  4. Reactive strength, or elastic strength

Now, just doing simple calf raises on a squat rack (i.e. absolute strength) won't help with your Achilles injuries.  It might strengthen the tendon, but not in a way that will help you prevent the injury from coming back.  It will certainly help build muscle and strength in the calf muscle, and maybe even look good when flexed!

By strengthening the Achilles tendon in the same manner as a running or sprinting motion, you will help prevent the Achilles injury from coming back.  The only way you can get better at sprinting is sprinting.

But you can't simply run more (in spikes!) to strengthen it, right?  That will hurt.  That's bad.

Basically, you need heavy load eccentric contractions which have recently been shown to be very effective at strengthening the tendon (studies go back to 1998).  You have to emulate the running motion and start progressing with strength training, both concentric but mainly eccentric work loads.  (I'll go in detail the mechanics of the running gait cycle that may cause the injury in a later article)

So, here is Part 1 of How to Strengthen your Achilles Tendon, and it's called The Heel Drop.  I assume you are at the Stage 1 or 2 injury cycle before attempting these exercises.  If you are in Stage 3 or 4, you must wait until you recover (details in later articles on how to recover faster)

Facebook and RSS readers,  click here.

Here is the executive summary from the video:

  1. Phase 1: 2 feet, up 2 seconds, down 4 seconds
  2. Phase 2: 1 foot, up 2 seconds, down 4 seconds, alternate feet
  3. Phase 3: 2 feet, up 2 seconds, then a rapid drop down, hence the name heel drop
  4. Phase 4: 1 foot, up 2 seconds, then a rapid drop down, alternate feet

If you want to get picky, you can breathe (inhale) when going up.  Exhale when going down.

Start with 6-8 reps, then go to 10 reps, then aim for 15 reps before proceeding to the next phase.

Once you can do Phase 4, you can make it harder by:

  1. doing up to 3 sets
  2. going to 20 or 25 reps
  3. wearing a weight vest or holding a dumbbell with one hand

Then you can proceed to the next exercise, the Eccentric Squat and Reach, which is next…

To be continued…

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Tuesday 26 July 2011

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For Bud Winter, Speed City and Spartan Fans Only

Posted: 26 Jul 2011 01:00 AM PDT

Spartan Daily Oct 2008 coverBelow is a special section from the October 2008 edition of The Spartan Daily.

This wonderful 10 page colour booklet (PDF file, 10.7 Mb) is a nice anthology of stories all related to Bud Winter and Speed City.

It contains 9 short stories, and if you are a Bud Winter, Tommie Smith, John Carlos, or Speed City Fan, you'll enjoy it. 

If you are a SJSU alumni, Human Rights activist or Historian, you'll enjoy it too.

The booklet even has a special section on the symbolism of the Silent Protest monument, which was erected in 2005 (see my visit to SJSU here)

Of course, there is the Saving Winter Field controversy, which I covered here several years ago.

>> Click here (or right click, and choose "Save As") to download the October 2008 edition of The Spartan Daily.

>> Click here for Bud Winter's website and his landmark book So You Want to be a Sprinter.

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