Living life fervently…

Every Wednesday morning I meet with a group of guys, they have become my “accountability partners”.  For 13 weeks we have been discussing a study called “The Great Adventure”. This 20 week series is the third study in a series called Men’s Fraternity (www.mens fraternity.com). The focus of “The Great Adventure” is to help each individual recognize their unique design, develop a life “mission statement”, and ultimately live a fervent life with their mission statement directing their life. We have entered week #13 of the study, at this point we are about to do a personality profile called www.youruniquedesign.com. I sense it is somewhat like Strength Finders but with more of a spiritual twist. I pretty much know that from previous assessments I am a harmonizer with relationships as a primary driver.

During this week’s message a fable by George Reavis was shared, take a minute to read “The Animal School”:

Once upon a time the animals decided they must do something heroic to meet the problems of a “new world” so they organized a school. They had adopted an activity curriculum consisting of running, climbing, swimming and flying. To make it easier to administer the curriculum, all the animals took all the subjects.

The duck was excellent in swimming. In fact, better than his instructor. But he made only passing grades in flying and was very poor in running. Since he was slow in running, he had to stay after school and also drop swimming in order to practice running. This was kept up until his webbed feet were badly worn and he was only average in swimming. But average was acceptable in school so nobody worried about that, except the duck.

The rabbit started at the top of the class in running but had a nervous breakdown because of so much makeup work in swimming.

The squirrel was excellent in climbing until he developed frustration in the flying class where his teacher made him start from the ground up instead of the treetop down. He also developed a “charlie horse” from overexertion and then got a C in climbing and D in running.

The eagle was a problem child and was disciplined severely. In the climbing class, he beat all the others to the top of the tree but insisted on using his own way to get there.

At the end of the year, an abnormal eel that could swim exceeding well and also run, climb and fly a little had the highest average and was valedictorian.

The prairie dogs stayed out of school and fought the tax levy because the administration would not add digging and burrowing to the curriculum. They apprenticed their children to a badger and later joined the groundhogs and gophers to start a successful private school.

Does this fable have a moral? You bet…more to come tomorrow. Have an amazing Friday!

Today, be a Barnabas!

Good Morning, yes, it is a good morning maybe even a GREAT morning. Last night a couple of my cross country runners sent me tweets reminding me of their track meet that is scheduled for tonight.  For whatever reason their messages brought back a flood of memories of my high school track coaches, Bill Holsclaw and Greg Dennis. These two men came into my life my freshmen year track season (Spring of 1980, yep that was a long time ago). As a tall, skinny, not very fast 3200 meter runner, these two men for whatever reason took a special interest in me. There were a lot of studs on the team that year as they had won the previous Fall’s state cross country championship, so I knew my blazing 12:37 time for 2 miles was not all that jaw-dropping. Regardless, they “believed” in me and started to “invest” their time into my development.

Over the next 3 years they continued to teach me a lot of life lessons through the sport of running, how to lead a team from the front and more importantly how to lead a team from the back. They understood the value of community & team, they valued the principle of “iron sharpens iron” (PR 27:17). Daily lessons were taught on how to accept success with humility and how to accept defeat graciously. They taught lessons on mental toughness; there was never weather too extreme that practice was cancelled, shortened, or moved inside. Basically, they established a culture of excellence in the community, classroom, and practice field. Their investment had a good return, multiple state championship teams, multiple individual state & Drake Relays champions, multiple Division I scholarships….

All that to say, Coach Holsclaw and Coach Dennis were my own personal Barnabas’. Who is Barnabas? Do your Google search, but literal translation of Barnabas is “son of encouragement”. Everyone needs a Barnabas in their life, actually they need multiple Barnabas’. They need a Barnabas that acts as their mentor, they need a, or many, Barnabas’ walking through life in the same season of life, and they need to be a Barnabas to someone younger. Take some time today to think about who was your Barnabas, or who is still quite possibly your Barnabas and say “Thank You”. Say it in whatever format suits you best, email, voice message, text message, or like in the good-old-days a hand-written note. They blessed your life, so tell them how they blessed your life. I promise you, that small gesture will make their day!

Plus keep your eyes open for that one special young person that you can invest your time & wisdom into today. I encourage you to say to that person, “Hey, you know I noticed you on the _______  ( fill in the blank; classroom, community service, band, theater…) and you are really good at_______ (fill in the blank). Do it and watch that person’s wings spread…..and at the same time the great feeling that stirs up in you!

Step up, be a Barnabas!

Natural Running, stop being “Ordinary”!

One of the biggest joys of my job/profession is challenging individuals to be anything but “ordinary”. It may be that they are “ordinary” in one, or many areas, of what I call the Five F’s of Life; Faith, Family, Friends, Finances (what they do for work), and Fun (hobbies). We all have been blessed with talents to great things, but we can only truly be significant in life when we combine our passion with our purpose. More to come on that later….

So, yesterday was a busy day for Coach Loran, 8 personal training clients and one group fitness class. To say the least, I was tired but still energized at 7pm last night. Energized because many of the day’s conversations were not about how to be a better runner/triathlete, losing pounds, or getting stronger, but rather around the topic of being, or not being, “ordinary”. I love when this topic arises as I feel this is an open-door to go deep with a client, like it or not, risk getting fired, but the door is open and I am stepping in! What I often hear is that life has become “ordinary”; they are not energized by their work, some relationships in their life are not crisp, their Faith is off, or their fitness has digressed. Regardless, I can sense that the individual has passions that are not being fully utilized. I don’t get to watch much TV but there is a commercial from my childhood that I will forever remember,  http://www.youtube.com/watch?v=XyZtMfMWONI. UGGGGHHHH, not a way to live life by “making donuts” every day!

Are you a “making donuts” or “ordinary” runner? Get up, put on your shoes, run one speed all the time, run the same routes every week? Want to enjoy running more? Stop being “ordinary”? Here is a simple quiz for you, Two birds are sitting in a crowded nest on one side of a ravine, one bird sees an empty nest on the other side of the ravine and decides to fly to the other nest. How many birds are in each nest? There are still 2 birds in one nest and zero in the other. Until action is combined with a decision nothing is done, still “ordinary”.

Enough lecturing Coach Loran, I get it after all. How do I stop being an “ordinary” runner? Easy, incorporate some fun into your runs, do the jump rope activity, run barefoot for 3-5 minutes on soft surface, do the cadence count drill, and do running drills. Running drills? What are running drills? Just as a golfer goes to the driving range/putting green/sand trap to do drills in the hope of improving their game, a runner can do drills to improve their Natural Running abilities. On your next run, after you have warmed-up for 10-15 minutes start to incorporate several different running drills into your otherwise “ordinary” run. Take a peak at these examples: http://www.newtonrunning.com/run-better/improve-your-running/327-running-drills-natural-running or if you are a visual learner http://www.youtube.com/watch?v=vcH97Dx8VCk.

How does this all relate back to not being “ordinary” in the Five F’s  of our lives? Well, in so may ways that there is not enough time and too many words for one post. First suggestion, go grab the book “The Dream Giver” by Bruce Wilkinson. Follow the journey of a character named “Ordinary” as he/she sets out to be anything but “ordinary”. Learn how to go from “ordinary” to extra”ordinary”, the challenges you will face, the “border bullies” & “border allies” you need in your life, the “giants” you will face on your journey, and so much more. It is a simple read cleverly written as a parable, but think deeply about how you can go from “making donuts” to being extra”Ordinary”! Until tomorrow…

Natural Running, Forrest Gump, huh?

Ahhhh, after several days of Natural Running blogs, today I thought I would give it a rest for a day. As I sit at my desk drinking my coffee and loading my clients workouts for the upcoming weeks,  my 8 year old son plays non-stop basketball, seriously I mean from the time he gets up until the time he goes to bed he wants to play basketball. I did not grow up playing basketball so I really don’t get his infatuation with basketball. He loves it, he watches Sports Center daily, he fills out his NCAA bracket after every game, he knows every players stats, he just loves basketball.

Me? If my father would alive today he would say that was me with running. I ran everywhere all the time everyday. I had a paper route and a stop watch, each day I would try to finish my paper route in a new record time. For fun I organized neighborhood Olympic Games with mostly running-related activities. My first “official” paycheck at 14 years old was from the City of Clinton Parks & Rec department as a Track Coach.

I loved running because I could control my own destiny, the harder I worked the better the results. I may not have ben the most talented athlete but I knew no one would, or could, outwork me. Somedays I would run 2-3 times. I loved two-a-day practices, I loved long runs on Sunday, I loved running in the rain, my favorite movie was “Chariots of Fire”, my idol was Jim Ryun (first high schooler to break 4 minute mile)… Running was a way for me to distinguish myself in high school, I didn’t have many dates with girls, I wasn’t the best student, I was the Forrest Gump of Clinton, IA from 1981-1984. I was a RUNNER!

Why do I tell you all this? Because running is the purest of all sports, simple and free. I hear people tell me that running hurts, well it is suppose to hurt, to get good you have to hurt. This is not what they mean, they mean it is physically painful. I get it that there are people that should not run due to surgery, anatomical issues, etc. For others, running hurts because they have poor running form. They need to re-learn how to run the way God created us to run, learn how to run Naturally.

Stay tuned for more Natural Running tomorrow….

Natural Running, 3rd grade PE…

“Good Morning class!”…. “Good Morning, Coach Storts”! So, how did you do with your homework from Monday? Your assignment was was two-fold; number one was to check your own “natural” running cadence, and number two was to do a simple word problem. Your cadence? Greater than 180? Less than 170? As for Sally, in doing your math who covered more ground, or which “Sally” was “faster”? Quick-cadence Sally covered 3420 inches more in her 10 minute run, which translates to 95 yards further in 10 minutes. This may not sound like a big number but for all you 3+ hour marathoners multiple 95 yards x 21 (3.5 hour marathon). Over time that 95 yards really adds up to a faster time for longer distances!

“How does one start to change their respective run cadence?” Great question, class. There is no quick solution, it takes an individual that buys into the plan that higher cadence is better for them long term. When running our body’s impact on the ground during each foot strike is 3-5 times our body weight, landing on your heels causes all sorts of jarring force on feet, ankles, knees, hips, back… Watch the little clip here http://ww.newtonrunning.com/run-better/optimal-running-form. Going back to the question, how do I change my cadence? Practice, practice, practice…It may mean less overall miles logged but still the same amount of time logged. To learn to run Naturally you need to change the way you approach your runs. You need to say to yourself, “I want to run more efficiently, reduce the chance of injury, and enjoy running again.” If that does not sound enticing then class dismissed.

If you did say,” I want to run more efficiently and reduce my likelihood of injury”, then welcome to your Advance Placement class! My M.O. is to keep it simple, the word of the day is big, but the concept is simple. Today’s word is “proprioception”, or the body’s ability to sense the ground and immediately react by positioning and moving itself accordingly. You can not feel the ground in the big, bulky, high-cushioned running shoes on your feet. Quick cadence is all about quick feet, which is all about quickly feeling the ground at impact. Big shoes reduce the feedback from your feet due to the thickly dampened layers of foam.

Take off your shoes, really? You mean run barefoot? Yeah, there is no quicker way to feel the ground than taking off your shoes and running the way we were naturally built to run…barefoot on natural surfaces (grass, soft clay, dirt). Before you get all bent out of shape about barefoot running, I don’t mean directly moving to running barefoot on hard concrete. The first time you take off your shoes and run barefoot can be a fascinating experience for your feet, freedom of movement, and your first step in developing natural running mechanics. Without shoes your foot naturally looks for the ground by landing mid-foot, where it receives immediate feedback and transfers that feedback to your brain.

Running barefoot makes a lot of sense but so does the idea of wearing shoes. We live in a world that has hard concrete, glass, nails, and other debris. Bottom line, running barefoot is small, controllable doses will improve your natural running style. My recommendation for you is to find a safe place to run barefoot. For me, my favorite place is the infield of our local high school track. It is safe and for the most part kept extremely clean and free of debris. Start slowly, your first experience may only be 2-3 minutes of easing jogging without shoes. Run your normal number of minutes, finish the run at your safe place, slip off the shoes, and run. Remember the feedback your body immediately gives you…good feeling, bad feeling, refreshing feeling?

Caveat, barefoot running is not for all, if you have a medical condition, or your doctor said “no way” to this, listen to your doctor or your own body. If nothing else, know that there are over 7000 nerve endings in your feet, take off your shoes, walk barefoot, and enjoy the free massage!

“How does all this tie back to higher cadence?” Another great question, you are an Advance Placement class after all! Well, to quicken your cadence you need to be able to quicken your feet, to quicken your feet you need to feel the ground. When your feet feel the ground they will naturally land mid-foot, which will naturally shorten your cadence, which is the first step in increasing your cadence. Get it?

If you are really digging this information and want more then I encourage you to do some advanced reading, here are my favorite online resources:

1.  http://www.newtonrunning.com/run-better/optimal-running-form

2. http://naturalrunning.com/

Tune in tomorrow for running drills that will help you develop Natural Running skills. Class dismissed.

Natural Running, what is speed?

If you have been reading along for the past couple days I have been sharing some Natural Running tips. Saturday’s blog post shared two things all great runners have in common; mid-foot strike and high cadence (>180rpms). Yesterday was a gym lesson from my second grade year in 1973…bringing back the art of jump rope. Today’s tip is a lesson from 3rd grade mathematics…Remember, I like to keep it simple!

Everyone wants to run faster, it doesn’t matter if “fast” is 4:30 per mile or 10:30 per mile, all runners would like to be “faster”. Well “faster” or running speed as defined by Wikipedia is:  ”In kinematics, the speed of an object is the magnitude of its velocity (the rate of change of its position); it is thus a scalar quantity. The average speed of an object in an interval of time is the distance traveled by the object divided by the duration of the interval; the instantaneous speed is the limit of the average speed as the duration of the time interval approaches zero”.

OK, I have never really been a fan of Wikipedia so my definition is, Speed= Stride length x cadence. Today’s drill is to measure you “natural” running cadence. Going back to the treadmill and/or a 400 meter track, do a 10 minute warm-up, then I want you to start running at your marathon speed. Run for 10 minutes where for 60 seconds you count how many times your right foot hits the ground. Recover with an easy jog for 2 minutes and then repeat a 60 second cadence count with a 5 minute easy cool down run. Multiply either of your 60 second cadence count numbers x 2. Make sure to remember your number (should be somewhere between 160-190) because you will need it for your homework. Just like in 3rd Grade, I am going to introduce a simple word problem… If Sally runs for 10 minutes, her stride length is 3 feet 3 inches in length, her cadence is 162 per minute, how many feet would she cover during her 10 minute run. If Sally decides to stop heel-striking, which is mostly caused by over-striding, and decreases her stride length by 2 inches but increases her cadence to 180. Which Sally covers more distance? Over-strider Sally or shortened cadence Sally?

Tomorrow is all about how to become the “faster” Sally by building on your jump roping and cadence counts.

Natural Running, part deux…

So, you read more about this Natural Running thing and it sounds enticing? But, where to start? If you are a visual learner like myself then I encourage you to grab a friend, download the $1.99 app called “Coach’s Eye”, jump on a treadmill, set the treadmill at 1.5% grade, run at your marathon speed, and have your friend shoot some video of your “natural” running gait from the side and rearview. Watch in slow motion for heel-striking, pronation (foot rolls inward), or supination (foot rolls out) when the foot makes contact with the ground. OK, I know the treadmill is the not the best tool to mimic true running form but it works for an initial assessment.

Today’s tip to improve your running form is my personal favorite, jumping rope. Yep, grab a jump rope and start jumping. Guess what strikes the ground first? Your mid-foot and not your heel. Hmmm, heel-striking when running? Try jumping rope by landing on your heels… it is extremely difficult, painful, and not very efficient. Start with 30 seconds of jump rope, 30 seconds rest, then 45 seconds of jump rope and 15 seconds rest, works towards 1 minute jump, the 2 minutes of jump rope…. This exercises the demands on the body of Natural Running; mid-foot placement and elastic recoil of the muscles/ligaments/tendons. Take a peak at this helpful video,  http://www.youtube.com/watch?v=M_0HpLHHBvQ 

Email me at coachloran@gmail.com if you have any questions. Watch for another Natural Running tip tomorrow

 

Natural Running, mid-foot vs heel-striking, minimalist shoes…

Every running or triathlon magazine out there today seems to be talking about running form and running shoes. Me? I like to keep it simple..if you took off your shoes and went for a run on a natural surface (soft clay, dirt, grass) what would your running form look like? Heel-striking or mid-foot (fore-foot) striking? It is not a trick question, your body will NOT let your heel strike the ground first! Why is that? We were made to run for millions of years naturally (mid-foot) on natural surfaces (clay, dirt, grass).

Watch some of the best of the best endurance runners in the world (East Africans in particular) and you will notice they have two things in common; high cadence (>180rpm’s) and natural mid-foot striking. Watch this video shot at 300 frames per second, http://www.youtube.com/watch?feature=player_embedded&v=kky1ufm0uyQ. Can you guess the winner and who came in second place? Or, see this photo, 

 

 

 

 

 

Again, guess the winner?