FEBRUARY 13, 2014
RUNNING
Doctors Without Borders generously provided me with a triathlon coach, Spencer Casey, and he just happens to live in Boulder! We got together to go over a game plan and the first thing he wanted to start with was running. Spencer believes that aerobic capacity is the foundation upon which all IRONMAN endeavors rest.
We met at Greenleaf Park, which I found out later, he specifically chose because the sidewalks in and around the little park had been shoveled. (This has been one of Boulder's snowiest and coldest winters on record.) After brief introductions, he filmed me running toward him, running away from him, and running at a distance across the park.
After I had demonstrated what I thought were decent skills, he said, "I have good news and bad news. The bad news is you're doing almost everything wrong. The good news is you're making the same mistakes that everyone makes."
Uh, ok, thank you, I guess? Even though it sounded awful, Spencer made me feel like I would be able to correct my running technique and have a successful IRONMAN. How could I have run my whole life and never known about this?
He started from the top and worked his way down:
1. Hold you head up high, like a string is pulling your head straight up.
2. Shoulders back and chest out.
3. Arms pumping very fast at a 45 degree angle.
4. Core tight, like you're expecting to be punched in the stomach.
5. Lean forward from the ankles, the momentum will propel you forward.
6. Push off with your foot, bring that heel back high, almost to your butt.
7. Finish the step by bringing that foot down straighter rather than forward (like a piston).
I-yi-yi!!! I've got a long way to go!
Here's a little bit more about Spencer from the MSF website:
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RUNNING
Doctors Without Borders generously provided me with a triathlon coach, Spencer Casey, and he just happens to live in Boulder! We got together to go over a game plan and the first thing he wanted to start with was running. Spencer believes that aerobic capacity is the foundation upon which all IRONMAN endeavors rest.
We met at Greenleaf Park, which I found out later, he specifically chose because the sidewalks in and around the little park had been shoveled. (This has been one of Boulder's snowiest and coldest winters on record.) After brief introductions, he filmed me running toward him, running away from him, and running at a distance across the park.
After I had demonstrated what I thought were decent skills, he said, "I have good news and bad news. The bad news is you're doing almost everything wrong. The good news is you're making the same mistakes that everyone makes."
Uh, ok, thank you, I guess? Even though it sounded awful, Spencer made me feel like I would be able to correct my running technique and have a successful IRONMAN. How could I have run my whole life and never known about this?
He started from the top and worked his way down:
1. Hold you head up high, like a string is pulling your head straight up.
2. Shoulders back and chest out.
3. Arms pumping very fast at a 45 degree angle.
4. Core tight, like you're expecting to be punched in the stomach.
5. Lean forward from the ankles, the momentum will propel you forward.
6. Push off with your foot, bring that heel back high, almost to your butt.
7. Finish the step by bringing that foot down straighter rather than forward (like a piston).
I-yi-yi!!! I've got a long way to go!
Here's a little bit more about Spencer from the MSF website:
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MEET YOUR COACHes:
As a member of Team Doctors Without Borders you have the opportunity to participate in our world class athletic training program to prepare for race day. Here's a chance to get to know a little more about your coaches.
SPENCER CASEY, HEAD COACH: Former elite runner and duathlete Spencer Casey has over 25 years of running and racing experience.
As a coach Spencer has always been a student of the sport and continues to learn and evolve as new advances are made in coaching and training.
His 10 + years of coaching experience coupled with being coached in his competitive days by legendary coaches Sam Bell (Indiana Univ.) and Mark Wetmore (Univ. of Colorado) has shaped his own personal philosophy and style.
Spencer is passionate about coaching and enjoys working with all athletes of all ability levels.
Spencer has coached multiple Olympic Trials qualifiers in the marathon and coached triathletes to the Ironman World Championships in triathlon.
As a coach he believes in the patient development of the aerobic metabolism and developing a complete athlete (speed, strength, endurance, sport specific strength/core, flexibility, nutrition, biomechanics and the often overlooked mental side of competing).
What inspires you to coach Team Doctors Without Borders participants?
Helping an athlete cross the finish line is always rewarding, but even more so when working with Team Doctors Without Borders participants. Knowing that everyone on the team is training and working for something much bigger than just completing a race is extremely powerful and motivating. Seeing team members finish something like a half marathon who couldn't run more than a mile or two a few months earlier is very inspiring.
Where is your favorite place to run?
My favorite training run is anywhere from 8-15 miles on the Mesa Trail in Boulder, CO and my favorite race is the NYC Marathon.
What is your favorite post-workout treat?
After short run I like a protein smoothie, but after long runs some sweet potato pancakes hit the spot.
What is your best fundraising tip?
Post your benchmark runs to your Facebook page along with a note of how your training and fundraising is going. When people see your commitment and progress they are more inclined to donate.
What do you most look forward to on race day? As a participant I look forward to pushing myself as hard as I can. As I coach I enjoy seeing the smiles of our team members and watching them find out that they can achieve more than they ever believed.
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