local press

I have had the opportunity to work with some pretty special clients over the past dozen years as a physical therapist. One such person lately has been Wilson Komen. Wilson is a local marathoner and aspiring running coach (http://www.coachkomen.com/). His street cred as a runner is solid. I would say you achieve this status when you run a sub 2:20 marathon. And certainly when you do that multiple times, well even better. Wilson came to me during a transition period. He was recovering from a leg injury which he felt had hindered him from running at his full potential for longer than it should have. I notice right away that for as fast as he was, that Wilson had lots of room to grow with his strength. His core strength and hip strength were hardly in line with his world class speed. So, for the past few months Wilson and I have set out to change this. Once or twice a week we work out together with a focus on exercises for running. To me this means an emphasis on leg and core strengthening. I started him with double leg exercises, like a basic squat. As he has become stronger, I have challenged him with single leg exercises. Next in the progression will be using unstable surfaces. I use this progression with all of my runing clients: groove the motion double leg, challenge the motion single leg, see what you are made of on an unstable surface.

One point of emphasis with Wilson is to always control his patterns of movements with the exercise. This enables him to dictate alignment of his leg and overall posture. This focus allows him to isolate the muscles we want to strengthen, and minimize substitution patterns. When he first came to me he ran with form which allowed him to compensate for his hip weakness. See the video below which provides footage of Wilson running. From the posterior view you can see how much he shifts his shoulders side to side. If you are having difficulty seeing it, watch his head relative to the pipes which are above him. The reason he moves so much with his shoulders is because his hips can't hold his pelvis level so he has figured out how to compensate. While he has used this style of running to run incredible fast, my thought is that if he wastes less energy side to side he will have more to propel himself forward. A more efficient running style means a faster Wilson. Our goal is fir him to run a 2:15 at Baltimore in the fall. Go Wilson go! Attached is a link to a recent article about our efforts.
http://www.examiner.com/examiner/x-8091-DC-Running-Fitness-Examiner~y2009m7d15-Never-get-hurt-Georgetown-physical-therpist-on-injuryprevention-for-runners

Highland Sky 2009

Someone told me that Highland Sky is a 40 miler that runs like a 50 miler. Not sure what that means other than is is one mutha of a race. It has so much variety as far as terrain goes: tons of single track, rocks, streams, expansive views of wilderness, hills, endless forest roads, boulder fields...you name it! This was the second time I was brave enough to toe the line in Canaan. Highland sky is the premier club race of the West Virginia Mountain trail runners (http://www.wvmtr.org/). For me, as a long time member, it is fun to plan a weekend around seeing friends and jamming out a butt kicking trail run. We had two miles of a warm up before the rains started. After that, it was pretty much a sog fest. The deluge caused the single track to become more of a canal. The problem with this is that the course is so rocky that you never knew what the next step would bring. One step would be into 6in of mud, the next right on top of a rock. Guess I was happy to get out of there without serious injury. I tried to run up on the scrub brush but after wiping out hard twice from tripping over a stump, I decided to fjord the canal as best I could.

One thing I noticed about HS '09 was that my speed on the road section was much improved. I attribute this to more consistent speed work this training year. After running only 3 days a week for many years, I added a fourth day. It allowed me to do more speed work. As crazy as it sounds, to run fast you have to train fast. The track work is key, as are the tempo runs. I have regrouped with some local fast guys who push me to run faster than I would myself. They also train very hard in the gym which is vital. Thanks Nick and Roo.

In the gym, I personally try to focus on hip and core strength, balance, and big muscle movements. From my work as a PT I know how important these areas are. The balance work really pays off in a race like highland sky. Even the most basic exercise, like a biceps curl, I try to do on the BOSU in single leg standing. Exercises like single leg squatting on a BOSU really play into the running motions. I find the single leg work trains the supportive muscles of the foot and ankle which can really take a beating in an ultra. More to follow on the running exercises.

Back to the race, I made it through the rain, the wind, the shoe sucking mud, and finally the "butt slide". Not sure who coined this name but it refers to a descent off Timberline ski resort which is steep and fall inducing, especially in the mud. It was a walk down memory lane for me as it is one of the descents featured in the 24 hours of Canaan mountain bike race I did in 1995. As I was picking my way down the 'slide, I recalled how I had gone ass over teakettle on my hardtail Rocky Mountain about 12 years prior. Pretty funny. So I flogged my way to the finish trimming 50 minutes off my last Highland sky in 2007. The best part was feeling mentally strong. I will need that come October when I toe the line at Grindstone (http://www.eco-xsports.com/grindstone.php).

Very cool. The post race beers were great, as has been the 8 days off of running. I am looking forward to the 4th of July and coming back to the training with a spring in my step and much focus. Keep 'em waffle side down, G.