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TED-Ed VIDEO: What Would Happen If You Didn’t Drink Water?

in BLOGS by
Lesson by Mia Nacamulli, animation by Chris Bishop.

Water is essentially everywhere in our world, and the average human is composed of between 55 and 60% water.

So what role does water play in our bodies, and how much do we actually need to drink to stay healthy? Mia Nacamulli details the health benefits of hydration.

A dehydrated brain works harder to accomplish the same amount as a normal brain, and it even temporarily shrinks because of its lack of water.

 

Absorb 3x more water than from water alone with SOS Hydration. Try it here today!

 

Which sporting event has the most extreme energy expenditure?

in BLOGS/RECOVERY/RUNNING/TRIATHLON/Ultra-marathoning/USA by

Written By Asker Jeukendrup for mysportscience.com
Follow Asker on Twitter @Jeukendrup

It is often said that the Tour de France is perhaps the most gruelling endurance event on the planet. The same is sometimes said about Ironman. We saw in my previous blog that energy expenditure in the Tour de France averages almost 6000 kcal per day for 3 weeks (5).  It has been measured that energy expenditure can be as high as 9000 kcal per day. How does this compare to other sports? Is this really the most extreme sport? Is it Ironman… Or is there another event?

In the literature we can find energy expenditure values for a number of events and I have tried to find the highest values for energy expenditure in the literature. If someone knows of other papers that report extreme values please let me know and I will update this list.

There is a report of a male distance runner covering ∼100 km/day for 1,000 km (1), He averaged around 6,000 kcal/day.

Another report describes 2 elite cyclists averaging around 330 km/day for 10 days and expending 7,000 kcal per day (2)

There is also a report of a team of elite cyclists expending 6,500 kcal/day who covered nearly 4,900 km in 6 days during the Race across America (RAAM) (3).

Similar values were also reported in cross country skiers during intense training (6,000 kcal/day) (6).

Dr Mike Stroud, a Polar explorer and researcher, measured energy expenditure in man-haulers over several polar expeditions during the 1980s and 1990s (7). Before these studies the very high energy costs of polar travel on foot appreciated. During a modern-day, one-way expedition to the South Pole that repeated Scott’s route (“Footsteps of Scott expedition”), an average of 6,000 kcal were expended every 24 h. Mike Stroud himself together with Sir Ranulph Fiennes crossed Antarctica by foot and expended on average nearly 7,000 kcal/day.

During this crossing there was a period of approximately 10 days, while ascending to the plateau, during which they averaged nearly 11,000 kcal/day).

A recent study by Dr Brent Ruby and Colleagues (4) compared measurements at Ironman Hawaii (2.4 mile swim, 112 mile bike and 26 mile run (3.8km; 180km and 42km respectively) and the Western State 100 (a 100 mile (160km) ultramarathon). Energy expenditure during the Hawaii Ironman averaged 9,040 kcal (plus or minus 1,390 kcal). In the Western State energy expenditure was as high as 16,310 kcal (plus or minus 2,960) but of course the duration of this event was more than 24 hours on average (26.8h).

It is clear that daily energy expenditure can be much higher than the reported average of 6000 kcal per day for the Tour de France cyclist. Values can be even higher than the extreme values reported during the longest and hardest days in the Tour.

What make the Tour de France unique though is that these extreme energy expenditures are achieved within 4-6 hours of racing per day and also that this is sustained over a period of 3 weeks.

Most other sports with extreme energy expenditures achieve their high numbers by exercising more hours per day at a lower intensity and sometimes by eliminating sleep.

Which is the most extreme sport? Difficult to say… would you rather do a day in the Tour than a day crossing Antartica, or running a 100 mile race in the heat without sleeping?

 

References 

1. Eden B, Abernethy P. Nutritional intake during an ultraendurance running race. International J Sports Nutr 4: 166–174, 1994.
2. Gabel K, Aldous A, Edgington C. Dietary intake of two elite male cyclists during 10-day, 2,050-mile ride. Int J Sports Nutr 5: 56–61, 1995.
3. Hulton A, Lahart I, Williams K, Godfrey R, Charlesworth S, Wilson M, Pedlar C, Whyte G. Energy expenditure in the race across america (RAAM). Int J Sports Med 31: 463–467, 2010.
4. Ruby BC, Cuddy JS, Hailes WS, Dumke CL, Slivka DR, Shriver TC, Schoeller DA Extreme endurance and the metabolic range of sustained activity is uniquely available for every human not just the elite few. Comparative Exercise Physiology, 11(1): 1-7, 2015.
5. Saris WH, van Erp-Baart MA, Brouns F, Westerterp KR, ten Hoor F. Study on food intake and energy expenditure during extreme sustained exercise: the Tour de France. Int J Sports Med;10 Suppl 1:S26-31, 1989
6. Sjodin A, Andersson A, Hogberg J, Westerterp KR. Energy balance in cross-country skiers: a study using doubly labeled water. Med Sci Sports Exercise 26: 720–724, 1994.
7. Stroud M, Coward W, Sawyer M. Measurements of energy expenditure using iso- tope-labelled water (2H218O) during an Arctic expedition. Eur J Appl Physiol 67: 375– 379, 1993

Focus on Sleep and Recovery: Road To Kona with Sarah Piampiano

in Uncategorized by

I want to win the Ironman World Championships. That’s what I’ve wanted since the day I started doing this sport. That’s what I work towards every single day.

 

Scott Dixon Goes For Fifth IndyCar Title

in ATHLETES/BLOGS/INDY CAR/NEW ZEALAND/OUR AMBASSADORS/SOS PRO'S/USA by

Racing for up to 3 hours in over 100 degrees while stuck in a hot car with a fireproof onesie on isn’t the most comfortable – you can lose up to 5lbs during the race.  I know for a fact that SOS Hydration has helped me tremendously. I wouldn’t race with out it.

Written By Ben Stanley for Stuff.co.nz – original source here

Despite racing for his fifth Indycar title in California this weekend, Kiwi motor racing superstar Scott Dixon admits that a change in engine manufacturer and aero-kit left him with far lower expectations for 2017.

Dixon, a two-time former Halberg NZ Sportsman of the Year, sits just three points behind American Josef Newgarden ahead of the season’s final race in Sonoma on Monday NZT.

With two second places in his last two races, Dixon, who has driven for Chip Ganassi Racing since 2002, heads to the Grand Prix of Sonoma with momentum, while the race’s double points mean the Kiwi veteran has every chance of claiming the season’s crown with the final chequered flag.

Scott Dixon wins at Road America in Wisconsin back in June.
Scott Dixon wins at Road America in Wisconsin back in June.
Yet few Indycar experts, members of Dixon’s car crew and the driver himself were that confident he’d be this competitive after Chip Ganassi Racing switched engine manufacturer and aero-kit from Chevrolet to Honda in the off-season. Dixon last raced using Honda in 2013.

“We maybe got, well, not so much complacent, but a little stuck in our ways with how we approached some venues,” Dixon, whose sixth place finish last year marked his worst season since 2005, said ahead of a recent Indycar race in Madison, Illinois.

“[The new engine and aero-kit] was kind of like having a new shiny toy – it was something we could look at a lot differently. We really had nothing to lose because we knew it was going to be a tough change.

“The engine is very good from Honda, but the aero kit is a huge disadvantage. I think we surprised ourselves for the first quarter or half of the season with the performance we had.”

Blair Julian, Dixon’s long-time chief mechanic, agrees with the Kiwi motor racing icon, whose 41 Indycar race wins is now the fourth most successful in the vehicle classes’ history.

“Changing to the Honda configuration and the engine aero-type head was a big deal,” Julian, who hails from New Plymouth, says.

“I actually didn’t expect us to be as competitive as we have been, coming straight out of the box. In St Petersburg [where Dixon finished third], we started off pretty competitive and fast straight away, which was, for me, unexpected. I thought we’d be struggling a little bit, to be honest.”

They had to work hard get the aero kit “all linked together through the race package – but we’re going faster than normal. We’ve got a good team here, so we figured it out.”

SOS Hydration Ambassador Scott Dixon

Dixon capped an exceptional start to the season ahead of the Indy 500 in May, qualifying for the glamour race with the fastest time in 21 years and climbing to the top of the driver standings.

Yet the Kiwi would suffer a nightmare race weekend in his new hometown. Dixon was mugged at a fast food restaurant, before being involved in a horror in-race crash that saw him escape, remarkably, with just a fractured ankle.

Dixon, known for his calm, pragmatic approach to racing, brushed off the crash, but rued lost opportunities for points as the season has progressed.

“We should have won St Pete [and] we should have won Long Beach. We got pole at Indy [500], and got some good points at [the] Indianapolis [Grand Prix]. We should have won or finished second in Texas.

“We look back already and we’ve lost a ton of points – 60 or 80 plus points – that could have made a huge difference.”

More support from fellow Chip Ganassi drivers would have also made a difference for Dixon. Tony Kanaan, Max Chilton and Charlie Kimball have struggled to be competitive this year, while Newgarden’s Team Penske teammates have provided ample assistance.

Team Penske drivers Helio Castroneves, Simon Pagenaud and Will Power sit third, fourth and fifth on the driver standings, behind Newgarden and Dixon.

Dixon may have some Kiwi support at Chip Ganassi in 2018, with Palmerston North’s Brendon Hartley – a former F1 test driver – having been in talks with the Indianapolis–based team.

Whatever the future holds, Dixon, who is planning to drive competitively until he’s at least 40, reckons the wild world of Indycar is still, mostly, as fun now as it was when he debuted in 2001.

“Some things are,” he says, with a laugh. “Some things get …well, you learn to expect a certain amount of things sometimes too when you get older and have been immersed in it so long. I think that also drives the inspiration too, though.”

– Stuff.co.nz

 

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Nick Willis Wins 5th Avenue Mile

in ATHLETES/RUNNING/SOS PRO'S by

By Rich Sands, @sands
(c) 2017 Race Results Weekly, all rights reserved

NEW YORK (10-Sep) — Experience counts on 5th Avenue.

Jenny Simpson and Nick Willis proved that here today with emphatic wins down the famed New York City boulevard. Simpson scored a record sixth title at the New Balance 5th Avenue Mile shortly after Willis notched his fourth victory in the event, staged by New York Road Runners on a picture-perfect day.

With the temperature at 70 degrees, low humidity and a generous wind at their backs, both the men’s and women’s professional races were exceptionally fast. Willis broke the tape in 3:51.3 while Simpson clocked 4:16.6 to equal the venerable event record set by PattiSue Plumer back in 1990.

PHOTO: Nick Willis of New Zealand and Jenny Simpson of Boulder, Colo., after winning the 2017 New Balance Fifth Avenue Mile (photo by Jane Monti for Race Results Weekly)

In the men’s race, defending champion Eric Jenkins and Robby Andrews took the early lead for the opening downhill blocks. Craig Engels and former Oregon star Edward Cheserek, making his professional debut, joined them on the front line as they hit the first quarter in about 59 seconds. As the course flowed uphill, 800-meter specialist Drew Windle jumped out front, eager to snag the $1000 bonus given to the first runner to hit the half mile. He dueled with Engels and even dipped at the marker to hold a tiny edge as they came through in 1:58. (Alas, Engels would take home the prize, after Windle faded badly and didn’t meet the requisite 4:00 finishing time needed to collect.)

Engels opened up a gap on the field during the third quarter as the road sloped down, but he was swallowed by the pack shortly after the three-quarter mile mark (2:56). Brits Chris O’Hare and Jake Wightman surged ahead, but Willis smoothly positioned himself towards the center of the pack, before launching a perfectly timed kick in the final 100 meters to grab the win.

“I think I ran over one of the manhole covers with 30 [meters] to go and I was already at my max so I was worried that I was gonna fall over there,” said the 34-year old New Zealander, who previously won this race in 2008, 2013 and 2015.

PHOTO: Nick Willis of New Zealand wins his fourth New Balance Fifth Avenue Mile in New York City in 3:51.3 (Photo by Jane Monti for Race Results Weekly)

O’Hare (3:52.0) held on for second, ahead of Ben Blankenship (3:52.3), with the next five runners separated by only three-tenths of a second and a total of 19 men clocking sub-4:00 times.

“We had a really strong field, so I knew that I’d have to use my experience on this course to run my best,” said Willis, who had run conservatively in the middle of the pack for most of the race. “I knew I had to wait and wait and wait and wait and be the last person to make the move. The finish line always looks closer than it really is, so I used the 1500-meter mark as my gauge to when I really got into fifth gear. I was able to slingshot off of them right at the end and thankfully it was enough.”

A two-time Olympic medalist in the 1500, Willis placed a disappointing eighth at the recent IAAF World Championships in London. “This was a great way to finish what has been a pretty trying season for me with a lot of hiccups with injuries along the way,” he said as he points to the 2018 Commonwealth Games in April where he is likely to move up to the 5000-meters.

Simpson took a more assertive strategy than Willis, immediately going to the front of the women’s race. A pair of Brits, Laura Weightman and Jessica Judd, quickly joined her up front through a 62-second opening quarter.

Nobody seemed terribly eager to snag the halfway bonus, so Judd made a last-second decision to go for it, splitting 2:10 and picking up the extra cash (which she says she’ll put towards her upcoming vacation to Hawaii). She continued to force the pace until Simpson and Weightman caught her about 200 meters from the finish. The American cruised home comfortably, with Weightman taking second in 4:17.6 and Judd holding off a late-surge from Brenda Martinez for the final podium spot, 4:18.3 to 4:18.4. In a mass finish similar to the men’s event, 16 women broke 4:30.

“This race can be really different if the wind is at your back or in your face, and the road can be really uneven, and so just knowing how to time yourself and know when to look up at the finish and when not to look at the finish is really important part of timing it right,” said Simpson, who took silver in the world championships 1500 last month, the fourth international medal of her career. “So over the years I think I’ve just gotten it down to a science. And the beautiful thing is, with 5th Avenue, when the road is clear it’s pretty much the same every year, so I know where I want to put in my surges.”

PHOTO: Jenny Simpson of Boulder, Colo., wins her sixth New Balance Fifth Avenue Mile in New York City in in 4:16.6, equaling the event record (Photo by Jane Monti for Race Results Weekly)

This was Simpson’s unprecedented fifth straight victory down 5th Avenue, dating back to 2013. Her first win came back in 2011, but despite all that success, she knows she’s going to be challenged. “The first quarter mile you’re headed downhill and there’s always this sense in your mind that maybe it’ll feel easy,” she admits. “And then it doesn’t. And then you think, these girls are gonna make me run so hard this year. As I get farther into the race I believe more and more, the crowd gets incrementally louder and louder and I just can’t let people down.”

Simpson will resume training after a 10-day break, and this fall she’ll take her first vacation since 2010 when she and her husband, Jason, spend a week in Hawaii prior to the wedding of her friend Emma Coburn, who finished ninth on Sunday.

Both Willis and Simpson earned $5000 for their titles, which capped a day of 23 heats featuring a record 7664 finishers over a variety of age groups and abilities in the 37th running of the event.

High-Sugar Sports Drink Sales up 35% as School Starts

in BLOGS/USA by

Despite the health risks, parents are stockpiling gatorade and similar ‘sports’ drinks as kids head back to school and back on the field.

Despite the American Academy of Paediatrics and many other reputable organisations, including the Connecticut state government, attempting to limit consumption of the sugary beverages, sports drinks experienced a 35 percent spike in sales over the course of five weeks leading up to school starting thus year. The numbers come courtesy of a recent Nielsen insights report in which parents appear to be apathetic towards increased dental costs and obesity rates.

“Given the current epidemic of childhood overweight and obesity, we recommend the elimination of calorie-containing beverages from a well-balanced diet,” reads the official AAP stance on sports drinks, which carries a notable caveat: Low-fat or fat-free milk, given its Calcium & Vitamin D content. 

Though some research indicates that certain young athletes may benefit from the combination of carbohydrates, protein, or electrolytes sports drinks offer, those studies are greatly outnumbered by studies accentuating the opposite. For most kids engaged in routine physical activities, doing an impression of that awesome Gatorade sweat ad merely translates into empty calories and extra trips to the dentist. Still, all that slurping is understandable if you look at the market; given that most schools have phased out selling sodas, beverage manufacturers have been pushing sports drinks, which have become the third-fastest growing beverage category in the U.S. after bottled water and energy drinks since 2006.

Not all hydration is created equal. SOS has 5x less sugar & calories than Gatorade. Try it here today

Since that time, some school districts have fought policy battles over sports drinks. Connecticut banned them from schools along with soda in 2006 and the The U.S. Agriculture Department launched an initiative to get Gatorade and drinks like it out of schools in 2013. But all that legislative effort is largely pointless if parents are going to send kids with sports drinks in their back packs anyways.

Still, the Nielsen data wasn’t all bad news and shows that parents are at least paying more attention to labels. They found that consumers spend 37 percent more on sports drinks that are free of artificial sweeteners and 19 percent more on drinks free of sugar in the same five-week back to school period. The absence of artificial colours and the presence of antioxidant properties also boosted sales 25 and 29 percent, respectively. And the most popular item of all were apples with $243.5 million in sales.

Road To Kona: Nutrition with Sarah Piampiano

in ATHLETES/BLOGS/SOS PRO'S/TRIATHLON by

Follow professional Ironman Triathlete Sarah Piampiano on her journey to Kona.

In this video, Sarah takes us behind the scenes of how she plans and executes her nutrition plan, and explains why it her changes have been so important.

Trust the process… Trust the plan. 

Forget the post workout ice bath – study suggests hot water, instead

in BLOGS/RECOVERY/RUNNING by

Written by Alex Hutchinson for The Globe and Mail 

The epitome of the hard-core, no-pain-no-gain approach to training is the post-workout ice bath. After pushing your muscles to their limits, you soak them in teeth-chatteringly cold water to speed their recovery before the next gruelling workout.

But there may be a gentler, more soothing path to greatness.

A recent study in the Scandinavian Journal of Medicine & Science in Sports suggests that swapping the ice tub for a relaxing soak in a hot bath can trigger performance-boosting adaptations that mimic how the body adjusts to hot weather. That is particularly valuable for those training through cold conditions – a Canadian winter, say – for a springtime race where the weather can be unexpectedly hot.

Better yet, hot baths actually feel good, points out Neil Walsh, director of the Extremes Research Group at the Bangor University in Wales and the senior author of the new study. “A hot soak is comfortable for aching limbs,” he says, “and there are other supposed health benefits – think Roman spas.”

Walsh’s interest in the topic dates back to his days as a competitive road cyclist. “I’d always taken a hot bath after a long training ride, and it didn’t make sense to me as a physiologist why a cold bath would be helpful.”

The idea that hot baths, beyond being pleasant, might actually boost performance stems from recent research into heat adaptation. After one to two weeks of exercising in hot conditions, your core temperature will drop, your sweat rate will increase and you will produce a greater volume of blood plasma, all of which will enhance your ability to perform in the heat.

A controversial 2010 study from researchers at the University of Oregon suggested that the same process of heat adaptation could also enhance endurance in cool conditions. This idea remains hotly contested (it was the topic of a debate in the Journal of Physiology last month), but the study spurred interest in more convenient ways of triggering heat adaptation.

An Australian study last year found that four days of 30-minute postrun saunas at 87 C produced a large increase in plasma volume.

It’s important to replace the fluids you lose during heat adaptation. SOS works just as rapidly as an IV Drip. Try it here today 

Still, not everyone has easy access to a heat-controlled treadmill or a sauna, so Walsh and his colleagues wondered whether a simple hot bath could provide some of the same benefits. They recruited 17 volunteers to run for 40 minutes on a treadmill for six consecutive days, followed each time by a 40-minute bath submerged to the neck. Ten of the volunteers were assigned to hot baths at 40 C, while the other seven took “thermoneutral” baths at 34 C.

By the end of the study, the hot-bath group had a lower resting rectal temperature by an average of 0.27 C, their temperature stayed lower during exercise and they began sweating sooner. Their performance in a five-kilometre treadmill trial improved by 5 per cent in hot conditions (33 C), though it didn’t change in cool conditions (18 C).

These are compelling results – but it’s worth nothing that the baths were pretty intense. On the first day, Walsh says, only four of the 10 hot-bath volunteers were able to complete 40 minutes, though nine of the 10 were able to complete it by the fifth day of adaptation. He and his colleagues hope to test less-onerous protocols in future studies: “As little as 20 minutes in the hot bath may be necessary to provide heat acclimation,” he says, but “this needs confirmation.”

So, will hot baths replace cold baths as the default postworkout soak? That depends on who you are, physiologist Trent Stellingwerff points out. Olympic endurance athletes such as those he works with at the Canadian Sport Institute Pacific in Victoria already have extremely high blood-plasma volumes, so hot baths may not provide enough of a stimulus to make any difference. Non-elite athletes, in contrast, might see a bigger benefit.

For now, there are few firm conclusions to be drawn. But if you are training through the winter for an event with potentially warm weather, a few hot baths seem like a low-risk insurance policy.

“I definitely felt the heat when I ran the Ottawa Marathon [in late May] in 2009,” Guelph-based marathoner Reid Coolsaet recalls. “It wasn’t even that hot, but I wasn’t used to it at all.”

Coolsaet plans to use a steam sauna to help him prepare for the expected heat of the Olympics in Brazil this year, though the late-summer timing of the Games means that he will not need much help getting used to muggy conditions. “Luckily,” he says drily, “the weather in Guelph in July and August is comparable to that in Rio.”

If you do decide to try hot baths this winter, bear in mind that heat puts additional stress on the body. For starters, stick to 10 minutes at no more than 40 C (a standard upper limit for hot tubs), and get out immediately if you feel dizzy or nauseous.

Hydration On The Run

in BLOGS/RECOVERY/RUNNING by
Adapted from Matt Fitzgerald

Hydration during running is not as complicated as you may have been led to believe.

When you run, you sweat. The more you sweat, the more your blood volume decreases. The more your blood volume decreases, the harder your heart has to work to deliver oxygen to your working muscles.

Sounds dangerous, but it’s really not. Runners almost never experience dehydration levels sufficient to cause major health consequences. But normal levels of dehydration will make you feel uncomfortable and cause you to slow down.

Drinking while you run will limit these negative effects of dehydration. But what should you drink, how much, and when?

SOS can be compared to an IV drip. It works just as rapidly but is safer and cheaper at combating mild to moderate dehydration. Try it here

In the past, athletes were encouraged to drink as much as possible during exercise, or at least to drink enough to completely offset dehydration (that is, to drink enough to prevent any decrease in body weight during exercise). However, it is now understood that this is bad advice, for two reasons.

Firstly, it is possible to drink too much during exercise. Forcing yourself to swallow more fluid than your body really needs while running may cause gastrointestinal distress, and in extreme cases it can cause a dangerous condition known as water intoxication, or hyponatremia. Secondly, research has shown that drinking to completely offset sweating offers no advantage with respect to performance or body temperature regulation compared to drinking by thirst.

The new exercise hydration advice is in fact to drink according to your thirst. As long as you keep an adequate supply of a palatable drink accessible during your runs, you will naturally drink enough to optimize your performance if you just drink as often and as much as your thirst dictates.

Dehydration only affects performance in workouts lasting longer than an hour, so you don’t have to drink during workouts that are shorter than an hour. However, you can if you like.

Locker Room Talk with Mark Coogan

in INTERVIEWS/RUNNING/SOS MAGAZINE/TRAINING/USA by
Mark Coogan, 2007

Mark Coogan represented the United States at the 1995 world championships (at 5000 meters) and the 1996 Olympics (in the marathon). At Dartmouth, notably, he successfully guided the career of Abbey D’Agostino, 7x NCAA champion. He is currently the New Balance Boston Elite Coach. Daniel Wallis caught up with Mark for this insightful chat on college vs professional attitude, developing coaching knowledge, and training in Boston with his outstanding group of athletes.

SOS Locker Room Talk with Mark Coogan

As a college coach, there are so many variables in the life of a student-athlete that are out of a coaches control. However, as a professional, the idea is that you’re more mature, experienced, and live the required lifestyle. With that in mind, what are a couple of key distinctions in your approach to an athletes’ training between college and as a professional?

Mark Coogan with Abbey D’Agostino during his time at Dartmouth (Photo by Doug Austin) dartmouth.edu

One key distinction that I have noticed is that in a lot of college athletes you really have to find ways to make them train harder. There are a lot of distractions on campus. It also seems that at some colleges now it is about the student-athlete experience rather than doing well. At Dartmouth we tried really hard to make sure the student-athletes had a good experience but also set a tone that you are going train hard and win.

With the professionals that I have coached the last few years, I learned that holding the pros back some days is a key to their success. The professional runners want to succeed so badly that they will over do it if they don’t have a good coach watching and communicating with them. Communication is the key between the coach and professional runner.

College athletes have all the logistical things handed to them, especially if they are from big time schools and conferences. I used to tell the athletes that I coached in college that they could do 2 things well. They can run fast and do well academically but it is really hard to do 3 things well. With the collegiate athlete I would try to make practice the best 2 hours of the day with the hope it would become a top priority. The team would become their family away from home.

The professional runners have to be more responsible than the college runner. They have to do a lot of the logistics on their own. They have to make their own appointments with physical therapy, massage, pay rent, cook their own food, drive to practice etc. Real life stuff! On a college team you have all this at your fingertips and it is done for you.

 

You were self-coached and trained in Boulder with some of the greatest athletes in the history of distance running who all had a wealth of knowledge. As a coach, how do you continue to learn and develop your coaching knowledge?

Mark Coogan, 2007, photo by PhotoRun.net

I always ask a lot of questions. In Boulder, I was kind of the ring- leader trying to get people to train together every day. On runs with Steve Jones, Arturo Barrios and Mark Plaatjes you just absorb what they say and do.

I have never been afraid to ask other runners or coaches what they are doing for sessions. Daniel Coyle is the author of a book called the “The Little Book of Talent” and one of his tips is steal without apology. Improving is about absorbing and applying new information and that is what I try to do. I was lucky enough to be around a lot of the best coaches in America over the past 30 years, a list that includes Charles Torpey, Bob Sevene, Ray Tracey, John Gregorek, Jerry Schumacher, Chris Fox and a few others.

I had the opportunity to train with Providence group from the late 80’s and Boulder crowed in the 90’s. There have been so many great runners and coaches who have influenced my coaching philosophy that I feel I have a very good background, while now at New Balance I have a ton of resources that I can utilise.

Your group is based in Boston, a city often hit pretty hard in the winter. Given it’s that time of year, how does your group adapt it’s training when being outside crosses the line from tough to stupid?

I don’t think Boston is as tough a place to train through the winter as people think it is. On a few days you need to be flexible with your training but other than that you can get your work in. An example of that happened last week. I wanted to have some athletes do a 25-minute tempo run but it was snowy and windy. It was impossible to do it. So we improvised and did cruise intervals on the indoor track. At the end of the day I think we accomplished the same thing. I can tell you it is a lot easier to train in Boston than the other places I have lived – like Dartmouth or Madison, Wisconsin in the winter. When you run in bad weather you really do make yourself a little bit more mentally tough. You can look at the cold weather as a stressor and you will adapt. Then when you see terrible weather in a race you know you can handle it. It is the same reason the Patriots practice outside in Foxborough year round no matter the weather.

 

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