Run Strength with Tom Walker - a podcast by Rich Soares
from 2019-08-04T01:00
Welcome to Episode #189 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance.
Thanks to last week's guest Terence Steinberg who is getting ready to row across the Atlantic starting this December for what he is know as the United World Challenge. It's one of the most incredible feats of endurance and mental toughness that we've come across. If you are in the area and want to meet Terence, you can go to a free 1-hr lunchtime chat at Black Lab Sports on August 13th, 12-1:15 MT. Detail at https://www.eventbrite.com/e/inspiration-as-fuel-stories-of-a-journey-to-solo-row-the-atlantic-tickets-66104178377
This week's featured guest is run and strength coach Tom Walker from InnerFight coaching. They have a run strength program that really sounded interesting. You'll hear more about it a few minutes, but I love that it is training that you can do without going to a gym or buying any additional equipment.
Announcements:
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Sponsor - iKOR Labs:
Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state.
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More natural than nonsteroidal anti-inflammatory drugs, more complete than plain hemp extract, and higher quality than most CBD products, the Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.
In Today's Show:
- What's new in the 303
- News
- Video of the Week
- Feature interview
- Don’t Fry Bacon Naked
- Upcoming Interviews
Sponsor - Riplaces:
Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance
Interview Introduction:
Tom is one of InnerFight's endurance and performance coaches. He blends nearly 10 years of coaching experience with a BSc (Hons) Degree in Applied Sport Science and competitive experience at national and international level. Tom takes a wise interest in all endurance sports but works closely with high performance athletes, middle to long course triathletes and ultra runners.
Sponsor - Halo Neuroscience:
Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.
Video of the Week:
Don't Fry Bacon Naked:
If you are a runner, you are going to have to do strength training. Whether it's to prevent injury or to rehabilitate an injury. If you've ever experienced a running injury and gone to see a physical therapist, they don't just stretch you, give you a massage and send you on your way. They will likely prescribe some strength training to develop functional strength in whatever muscle groups that have lost their ability to provide the correct function movement.
If you've ever gone through the process of having a functional strength test and been prescribe strength training, a qualified PT will also make sure you are doing the exercise correctly. Take the video of the week with the 1/4 box squat as an example. Note how the knee tracks straight in the example demonstrated by Tom. If you have weak glutes, you may find that your knee collapses. If that happens, either use a lower height step or use a hand rail. If you don't have a exercise step, use the stairs in your house or office and grab onto the handrail for support. Watch your knee tracking in the mirror or look down at your knee to make sure it stays aligned with your ankle and hip joints.
As you continue to do the exercise regularly, you will begin to get stronger. When you see that you are able to perform the exercise correctly for the full set, you can graduate yourself to either a higher step or remove the crutch of the hand rail.
"What's New in the 303":
Big weekend with Ironman Boulder 70.3 coming up. Julie Moss and Wendy Ingram will be racing. Plus, the Kyle Pease Foundation has a team at Ironman Boulder 70.3 coming up this weekend. More details coming from Brent.
Two of paratriathlon’s biggest stars were honored Wednesday night in Los Angeles at the ESPY Awards, ESPN’s annual celebration for all things sports. Paralympians Allysa Seely and Mark Barr took home the ESPYS for best female and male athletes with a disability, honored for their dominant 2018 seasons. Read more.
Join SwimLabs for a special fundraising day for Swim Across America – Denver at Grant Ranch on Sunday, July 21 from 7:30AM – 9:30AM! Open water swimming will be FREE but we highly encourage a donation amount of your choice. All proceeds will be going to SAA Denver’s local partner Children’s Hospital Colorado to help raise money for pediatric cancer research. Read more.
Endurance News:
Today Mr. de Blasio is scheduled to unveil what he is calling a “green wave” bicycle plan. It includes $58.4 million in investments over five years and a commitment to annually build 30 miles of protected bike lanes. (As Streetsblog has reported, Staten Island has “just 100 yards of protected bike lane on a single road.”). The police will also pursue drivers at “crash-prone intersections” for speeding, blocking bike lanes and failing to yield, according to the plan. (In the last few weeks, the police said they have given more than 7,000 summonses to drivers for failing to yield and blocking bike lanes.) The city will also install 2,000 bike parking spaces annually and look into creating a “high-capacity bicycle parking system.”
Egan Bernal said he can’t describe the feeling of happiness after winning the Tour de France.
The Team Ineos rider has made history as the first Colombian to ever win the yellow jersey, while also being the youngest victor in the post-war era. Bernal was overwhelmed by the occasion as he won the Tour in just his second time in the race at 22-years old.
Upcoming Interviews:
- Debbie Potts, host of the Whole Athlete Podcast and author of the book by the same title.
- Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.
- Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16)
Closing:
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Stay tuned, train informed, and enjoy the endurance journey!
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