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This is the first in a series of posts on forefoot running. Basically, forefoot running is landing on the mid foot instead of having your heel strike first.

Our feet are not designed to land heel first. Our ancestors ran barefoot. Try it. Run with no shoes on and you will naturally land on the mid part of your foot. Watch children they run on the balls and mid foot. Modern running shoes are of heel support. This encourages a heel first landing. Running barefoot is a great way to strengthen the muscles in the foot and ankle. However, most people run in areas where foot wear is required for safety purposes.

What is wrong with landing heel fist? Landing heel first usually occurs with the knee straight. This leads to force transfer from the ground into your leg. Because your knee is straight the force is transferred up into your knees hips and back. Many runners complain of knee pain.

A heel first landing usually results in slowing the runner down as they roll from heel to toe to take the next step. The

Heel first landing- causes force transfer to the shins and knees

 more time a runner  is spending on the ground the less they are spending in the air. Essentially more ground time equals less air time and a less efficient running pattern. Efficient running has less ground time than time in the air (when neither foot is contacting the ground). Logically the less time on the round the less time  force is being absorbed by the body.

In this photo you can see the runner is leading with the heel and it is out front of their body. This will lead to the heel striking first and a long period spent rolling form heel to toe.

Mid-Foot strike note calf is loaded, knee is bent and foot is not reaching out front.

In this picture the athlete is landing with a mid-foot strike. When landing on the mid-foot you will note the knee is slightly bent and the calf (gastroc and soleus muscles) is loaded. The calf is now absorbing the shock instead of the knees and hips. Also note, the foot is no longer out front of the athlete. This will result in a shorter ground time as there is less contact area with the ground. No longer does the foot need to roll form heel to toe, for the next step to begin.

So you signed up for next years Ironman Canada or another Ironman race, what next? here are my top training tips for preparing for an Ironman event. (many of these will apply to other big competitions)

Top 5 tips to prepare for Ironman:

#5 Get to know the course. I started by riding the course on my  compu-trainer in the winter. That way I had an idea how I would feel at each point (how will my legs feel at the first big climb etc). I would recommend attending a training camp where they familiarize you with the course if you can get to one.  For IMC try www.tri.netfor a week long or weekend supported training camp in Penticton, B.C. At the very least research the elevation profiles on-line and find terrain close to home to simulate it. I trained for Richter’s pass on the Canada Ironman course by riding mount Seymour. Mt. Seymour has a much tougher elevation profile. That way when I got to Richter’s I knew I would be fine.

#4 Start training and racing early. After signing up for IMC, I immediately got serious on my swimming and got into some masters programs. As for racing we signed up for the first 1/2 Iron offered close to here Shawnigan lake 1/2 Iron. It is good to get some feedback on how your winter training went early in the season.

#3 Acclimatize. Get used to the racing conditions. I did the Osooyos 1/2 ironman to get used to racing in the heat (was 36+that day). I also stayed in Osoyoos the following week and trained for even more punishment. However, that made the day of the Ironman seem not that hot.

#2 Rest and recovery. As your volumes of training increase so should your recovery and sleep. If you are adding 5 more hours of volume then make sure your recovery (massage, ice baths, etc.) and sleep increase as well.

#1 Nutrition. I know everyone thinks they eat healthy. To complete a race like this you have to know your body what it needs and what it does not like while exercising. I found out that the bars I was eating on the bike were not digesting , so had to switch to liquid calories (I used carbo-pro liquid it has calories and electrolytes). The result was zero cramping at IMC , even though I cramped at all three races previously in year. I would also recommend Brendan Braziers book the thrive diet. he does a good job of explaining nutritional stress. Basically foods that are causing nutritional stress add to your total stress. When you add in stress form job, training, life the last place you need to be adding stress is your diet. He is a vegan, I did not switch to no meat, but I did use allot of his recipes. Especially good was the home-made electrolyte drink (coconut water, lemon,lime and ginger) and recovery pudding (banana, dates, and hemp protein). The meals and snacks in the book are extremely easy to digest and you can feel the effect especially after a hard training session.

Craig Boyd is one of Vancouver’s top personal trainers, crossfit and boot camp instructors. His company websites are http://www.precisionathletics.ca/  and http://precision-bootcampvancouver.com/

First off I wanted to thank all the people who sent texts and messages in the days leading up to the race, it was awesome. I cannot say how much more pressure/ commitment to finish the event I felt when I received all the messages.

Swim Start

Iroman Canada 2009 Swim Start

2500 people crowd into the start area on the shores of lake Okanagan. I get myself to the far left (outside). It is a longer line but less thrashing. I may note that swimming straight when not in a pool is not my strong point. In this case my tendency to go left is taking me off course. Luckily for me there are tones of canoes and kayaks there (to fish out people with problems). I have a white canoe (thanks guys in canoe #15) escort me towards the first turn. I take the turn (@1400m) wide and they basically end up escorting me the whole way. The closest I came to thrashing with another swimmer is 10 feet. I probably swam an extra 500m but was worth it for a calm swim. Water was great; warm and clean. Sun came over the hills as we headed in 1800m.

I exited the water in 1:35 feeling great. Overall the swim was the scariest part (thrashing with 2500 other people) and I did it.

T1

At regular triathlons you lay out your transition gear around your bike and report to the same spot after each section. At IMC you pack you gear into numbered bags which they give you at each transition (a separate bag each time).

When I exit the water I head to the wet suit strippers. Turns out I know one , Sarah Lowthian who yells my name. I get a high five and some encouraging words before I lay down and the wet suit is gone in one smooth yank. A volunteer hands me my bag of goodies and off I go to the change tent. I completely change out of wet gear and into cycling stuff. Volunteers help us pack our wet stuff away and off to the bike.

Bike

Ironman Canada 2009 Bike

180 km with two major climbs. I have mentally divided it into 1/3. The first 1/3 is Penticton to Osoyoos, one small climb in McLean creek (by ok falls), the rest is mostly flat. I feel great and am keeping my cadence as high as possible. end result is lots of passing people on the flats. I see my legion of fans in OK falls (where we are staying) and it really does give you a lift when your friends and family are screaming and yelling for you. Seems like no time we are through Oliver and Osoyoos is close.

Getting into Osoyoos I have a minor technical (small rock jams in break bad causing it to be really hard to pedal). I get off my bike and realize it is cooking hot (36). Bike is fine I head for Osoyoos and fist climb. Richters pass is a long steady steep climb and it is blistering hot. There is a haze of smoke from the forest fires which is causing problems for some.  I see some carnage (people who drop out for health reasons) on the side of the road. My plan is to stay seated the whole way and save the legs. I manage the climb no problem need to stop at the top and use one of the paper towels I packed in my bento box to wipe the sweat out of my eyes because I am dripping!

First climb conquered and into the rollers (rolling hills in Cawston and Keremeos). In my 1/3  divisions I knew this would be the hardest due to the climb, but it is the most mentally challenging part. We bike past our special needs bags , only to turn down a different road and bike back the way you came to get them. It is about 20km but it seems like forever. Also my Advil has worn off and everything hurts. Seems like forever later  I am at 120 km, I get my special needs bag have 2 Advil an know there is only 1/3 of the bike to go.

Ironman funny moment- as I pull into the special needs area (where everyone gets their bags) there is a competitor leaning on his bike (feet on ground) having a smoke. He looks very content as he puffs on his dart while I get my Advil and disgusting goo wine gum things. I did not stop long enough to see if it was a cigarette or joint. The worst part was he was ahead of me!

 The last 1/3 has the last climb then lots of down hill. After the Advil I feel great. There is now a head wind and the smoke is thicker. The smoke is not bothering me and the headwind does cool it off a bit. Yellow lake is a difficult climb, but not as bad a Richter’s. I am looking forward to the long down hill back into town. Unfortunately the head wind is strong and we are not gaining that much speed down the hills. Worst of all heading into town is a slight uphill. Feels like I will never get off the bike.

T2

I do make it and volunteer takes my bike and points me toward the change area. Turns out I know one of the volunteers, Drew Wilson ( a former IMC competitor and former client). He keeps me laughing ,offers me some of the volunteers pizza (which looked really good) and makes sure I have everything I need. I am off on the run.

Run

Vancouver Personal Trainer Craig Boyd heads out on the run of Ironman Canada 2009

I head out through town and see lots of fans. I have decided to run from aid station to aid station, as there is one each mile (26 x). I am actually feeling great. I am counting down the aid stations 26,25,24,23,22……16. 16 more 1 mile runs??? WTF did I sign up for. By this point I am on Skaha lake 1/2 way between Penticton and Ok falls, my legs are feeling close to done and I have 16 miles left to run. I probably ran too fast between aid stations to start. I am now into the Ironwill portion of the race. You are spent, have no juice and lots of distance to go. I do a walk run combo of no running hills and walking aid stations and any time I feel like my calves are going to cramp.

I make it to the special needs area in OK falls and get fresh socks and my Flip video camera. I want to film the Ironman finish. I just have to walk run 13 more miles to do so. I find some people to chat with and pass the time/ distract us from our ailments. It feels like forever before we are back in town. Using a selective process of only running when its dead flat we somehow manage to run past everyone I know.

Once you rach the last couple km’s (back in town), the fans really keep you motivated. I filmed it and you can see the end of the course where the fans are at the finish line, cheering every competitor like they are the winner. Check the video here:

Craig Boyd Ironman Canada 2009

I cannot say enough how great it felt to finish. I have always wanted to do an Ironman. The fans and volunteers  (4000+) really make it a special event. Thanks to everyone for all the texts and emails in advance and after the event. Big thanks to my family form coming to watch, I could not have done it without all the support.

Craig Boyd is one of Vancouver’s top personal trainers, crossfit and boot camp instructors. His company websites are http://www.precisionathletics.ca/  and http://precision-bootcampvancouver.com/

Two weeks ago I completed the Persona Desert 1/2 Ironman race in Osoyoos, B.C. I felt great from my training and ready to beat my time from Shawnigan lake. Everything was on course for a personal best (PB) until 18 km left in the bike. Had already biked 72 kn and the course finished with a 16 km climb. Killed my legs and I was cramping badly to start the run. It was cloudy and still 36 degrees (Celsius).Worked out in the end I finished but no PB. Spent the week after training in the heat. Did a 100km ride at the end of the week with no cramping so feel better about my changes in nutrition (switched to carbo pro which is like super concentrated Gatorade). Felt good to do parts of the Iron Man Canada Course and to be ready for the heat.

Craig Boyd is one of Vancouver’s top personal trainers, crossfit and boot camp instructors. His company websites are http://www.precisionathletics.ca/  and http://precision-bootcampvancouver.com/

I did my first Half Ironman race on Sunday at Shawnigan Lake http://www.triseries.ca/index.php . A great event and we had an amazing day for it. I definitely was under-trained and noticed that when I went past my longest distances from training  on the bike especially, I had a big drop off in performance. Lots of long rides needed if I am to finish Ironman Canada. More to come tomorrow.

Want faster recovery? Try this…..Right after your workout take an alternate hot and cold shower (as hot and cold as you can stand). Ideally if you have a shower with a Handel you can focus the cold on the areas you have just trained. Alternate at least twice and always finish on cold. I did this yesterday after a 3 hour ride and 30 minute run where my quads were cramping. No soreness today and the cramping stopped during the shower. Right after your next workout and leave a post here in comments with what you think.

Craig Boyd is one of Vancouver’s top personal trainers, crossfit and boot camp instructors. His company websites are http://www.precisionathletics.ca/ and http://precision-bootcampvancouver.com/ .

I had the opportunity to attend a fantastic seminar on the weekend at the Richmond Olympic Speed Skating Oval. It is a world class facility and I would recommend stopping by and checking it out. http://richmondoval.ca/default.htm 

The seminar was put on by Mark Verstegen the founder of Athletes Performance http://www.athletesperformance.com/ , they are the premier athlete training facility in the United States. The seminar was half lecture and half practical. They covered movement prep and core activation (they call it Pillar Strength instead of core strength). They also covered weighttraining focusing on athletic power and speed development. Notably, Athletes Performance is highly focused on recovery (nutrition, ART, hydro-therapy etc.). It was very informative.

It was an amazing facility and great presenters. I came out with some great new exercises that my clients are enjoying and some new information on athletic power and speed development. Looking forward to the next continuing education moment.

Craig Boyd is one of Vancouver’s top  personal trainers, crossfit  and boot camp instructors. His company websites are http://www.precisionathletics.ca/ and http://precision-bootcampvancouver.com/ .