If a tree is not firmly rooted to the ground, a strong wind will blow it over. A fence with poorly set posts is flattened easily by a strong dog. And weak feet will lead to your defeat. Your feet are more than just a place to store your socks, they're your connection to the ground. Strong and healthy feet make you quick, powerful, and nimble. Weak and dysfunctional feet make you slow, achy, and wobbly - and really bad at yoga. When it comes to your entire body, your feet set the tone for performance.
    Most of us don't know much about our feet, and most of us don't want to. And that's ok. With that in mind, I'm going to be really light on the details. Ready? More...

393! Are you Kidding Me?
Thoughts on Ironman Coeur d'Alene
by USAT Level II Coach Mike Ricci

    In June, I went to ID to watch IM Coeur d’Alene. What a great experience it is to watch athletes battle all the way to the finish. First I will break down the course and then explain my thoughts on how to race it.
    I always leave an Ironman with an incredible amount of motivation to apply all that I learned. While it may seem to be a hilly course, I think this is somewhat based on what geographic region you are from.
    Coming from CO, this was a pretty flat course, and therefore pretty fast. Some of my athletes from the West Coast thought it was one of the hillier courses they have done before.
    While reading my synopsis, please take into that I am coming from one of the hillier parts of the country.
    I arrived on Thursday and swam one loop of the swim course. It was bit choppy and the water was cool, but the right temperature for a full suit. On Friday I rode the bike course, which initially I thought was somewhat hilly. After I rode the course, I drove it. And that gave me another perspective, which was that the course was pretty flat and fast. Still unconvinced, I rode the course again (backwards this time) on Sunday just to get another perspective of what the course was all about. Here is my breakdown: More...

    Aqua jogging, known also as water running, is deep water running in which the individual usually utilizes some sort of floatation aid, such as Aqua Jogger brand belts or Water Walker brand float shoes. Running in water is not just for the triathlete, it is for an aging or younger population seeking non-invasive exercise for maladies such as MS or even the recreational fitness participant. The most common use for deep water running is recovery from injury. It can also be used for building run base, cross training, improve running form, intervals, just to name a few benefits. Basically, it is an exceptional training alternative to land based running.

50-59 (walk) 60-69 (jogging) 70-80 (brisk run) 80-90 (5K+ pace) 90+ (intervals)

    Aqua belts will keep you buoyant enough to where only your head will be above water, and keep the body in an upright vertical position at all speeds you choose to run. Running in the water allows a runner to increase running frequency or mileage without any pounding to the joints/muscles. The cooling effect of water keeps the body at low enough temperatures where a runner does not feel like he/she is sweating, so it is deceiving as caution should be taken to ensure proper hydration. There is resistance around the entire body, which will also work the arms more than land based running will. Designing a training program that includes water running is a wise investment in time, not just for rehabilitation reasons, but also for those with time constraints.
    One can fit in a half hour of aqua jogging (water running) before or after a swim workout, without having to change clothes or having to find a safe path during winter or darkness hours. The nine to five daily grind of most people's lives, does not allow for much activity if they have children or have cold/dangerous run conditions throughout long winters. Taking to the pool while the kids are in swim class or when the weather turns for the worse, is a great alternative to working around those challenges. While water running ranks right up with running in place such as on a treadmill for excitement, it can maintain or even improve aerobic fitness and burn fat.
    Proper form and cadence need to be utilized to maximize the effectiveness of your aqua jogging session. When using a heart rate monitor, one thing to remember is your HR (heart rate) is approximately ten percent lower than land running HR values. Cadence per minute is defined in this case, as stride frequency. Or, as the number of times the right (or left) leg cycles through a complete gait cycle over a one minute period.
    See sidebar for some common cadence ranges per minute (CPM) when compared to the land equivalent running (in parenthesis).