18th Asian Masters Athletics Championships
Awarded to Iwate Prefecture, Japan.
Iwate Prefecture

Iwate Prefecture is the second largest prefecture of Japan after Hokkaido. It is located in the Tōhoku region of Honshū island and contains the island's easternmost point. The capital is Morioka.

Area: 15,280 km² Population: 1,374,530 (2006)

http://www.japan-iwate.info/

Iwate Prefecture (岩手県 Iwate-ken^?) is the second largest prefecture of Japan afterHokkaido.^[2] It is located in the Tōhoku region of Honshū island and contains the island's easternmost point.^[3] The capital isMorioka.^[4] Iwate has the lowest population density of any prefecture outside Hokkaido. Famous attractions include the Buddhist temples of Hiraizumi, including Chūson-jiand Mōtsū-ji with their treasures, Fujiwara no Sato, a movie lot and theme park in Esashi Ward, Oshu City, Tenshochi, a park in Kitakami City known for its big, old cherry trees and Morioka Castle in Morioka City.

How to Recover from Injuries: PRIDE vs RICE?

Here is another guest article from By Thach Ho, the creator of REgel. 

REgel is an all-natural anti-inflammatory topical gel popular with athletes to relieve pain, repair injuries, and recover faster from workouts .

His previous article on this Blog was titled Cramping: Reasons and Possible Solutions

Visit his website at http://www.re-gel.com/Athletes_Almanac

How to Recover from Injuries

R.I.C.E. (Rest, Ice, Compression, and Elevation) has been a standard for clinicians to treat injuries. 

Recently, a new shift of using a holistic approach with a proactive progression will speed up recovery process, and that is called P.R.I.D.E.

RECOVERY 2.0:  P.R.I.D.E.

• Protection
• Range of Motion
• Intake of Proper Nutrition
• Decrease Inflammation/Increase Blood Flow
• Exercise & Loading Progression

During the first three days during the acute phase of an injury, rest should be limited to a short time protecting the injury from further trauma. Within the last few years, numerous studies have shown prolong periods of rest can create adverse reactions and slow the healing process.

A cascade of events of an injury include, inflammation creating a barrier around the area with stagnation of blood and metabolic waste blocking new oxygenated blood flow.  A proactive progression of increasing the range of motion, proper intake of nutrients, while decreasing inflammation will allow new blood flow to the injury. An exercise and loading progression is needed to correct any imbalances and weaknesses to rehabilitee and prevent re-injury.

PROTECTION

24-36 hours of immobilization of an injured area to prevent further trauma to the injury.  Tools included splints, crutches, and ace bandage to create a compression of the injury. Elevating the injury can reduce swelling.

RANGE OF MOTION

After the protection period, emphasize on progressively increasing the range of motion by stretching and lengthening the muscle. Also, focus on isometric contractions of the muscle to rebuild proprioceptive sensory and motor control. This should be done multiple times per day especially after prolong sedentary states.

INTAKE OF PROPERNUTRITION

Numerous foods and naturalsupplements have been studied to speed recovery. The body needs extra nutrients to rebuild the body. Examples include:

1. Ginger, papaya, and pineapple- Contain Proteolytic Enzymes which breakdown proteins to speed recovery, repair damaged areas and reduce scar tissue.
2. Turmeric, garlic, ginger- Anti-inflammatory & anti-oxidant that improves circulation, removing toxins and metabolic waste from damage areas.
3. Chamomile tea- Relaxes muscle and nerves allowing the body to rest and repair.
4. Tart cherries- Contain the highest anti-inflammatory & anti-oxidants content of any food. Tart cherries are great for people suffering from arthritis and pain.
5. Avoid foods that can cause inflammation such as alcohol, sugar, and processed foods.

DECREASE INFLAMMATION & INCREASE BLOOD FLOW

After a muscle tear internal bleeding may occur. Ecchymosis or bruising will form and will remain until swelling and inflammation is reduced. Inflammation is the body’s natural response to protect it from injury and foreign invasion. For example, a fever when a person is sick or puffiness around the skin after a mosquito bite. By decreasing inflammation, blood flow can bring important nutrients to the injury.

Various techniques include:

• Ice-15-20 minutes to help reduce swelling and inflammation. Ice has only been readily available for the last 50 years due to the commercial availability of the refrigerator. Some countries do not use ice for inflammation and use other techniques.
• Ice/Heat Contrast- Technique that decreases inflammation but increases blood flow where it is applied.
• Cool Bath- Submersion under water can lower core temperature throughout the body to reduce inflammation.
• Arnica Montana-Diluted homeopathic pills can reduce bruising, reduce pain, and increase blood flow.
• Certain Foods- Turmeric, ginger, garlic, salmon can reduce inflammation and promote healing
• REgel- All natural topical anti-inflammatory gel that includes arnica, turmeric, and ginger.
• NSAIDs-Non-Steroidal Anti-Inflammatory Drug which includes ibuprofen, aspirin, and naproxen. NSAIDs should be used sparingly and for a short duration. Taking NSAIDs for prolonged periods can cause ulcers, bleeding, kidney problems, and heart problems.

EXERCISE AND LOADING

A complete rehabilitation program must have an exercise and loading progression to correct weaknesses and imbalances to handle the stress of competition. Selections of exercise should include surrounding muscles with dynamic stretching and drills along with strengthening eccentric loads.

R.I.D.E.

The RIDE portion of recovery process must be reviewed and reevaluated periodically. Selecting and changing these variables allows the athlete to adapt to the stimulus. Understanding the reason for the injury and making necessary changes to training can reduce the chances of re-injury.

Structuring a Workout
Middle Distance Training
Scott Christensen

The useful thing about modern training theory is that it was put together by scientists using empirical and replicable evidence rather than a hodge-podge of ideas and intellectual artifacts advanced by coaches.  Because it is rooted in science, training theory is an ever-changing set of principles and concepts that evolve as better scientific testing is done.  The primary literature has been very beneficial to middle-distance coaches over the past ten years especially.  Scientists working in sophisticated, modern laboratories have provided coaches with contemporary research findings such as rest issues, recovery protocol, economy efficiency and muscular actions such as stretching guidelines to apply to their athletes.  This information is just reaching the secondary literature and there are many questions from middle-distance coaches as to what they have recently heard.  Much of this new information is directly applicable to setting up a modern practice session for the athlete in such a way as to not only attain more work, but also to aid in regeneration issues as the athlete recovers.

Physiologists recommend a preferred order in the units that an athlete does in a practice session.  Generally speaking, the more technical or skilful the activity, the earlier in the practice session it should be done.  Conversely, the more endurance related the practice unit, then the later in the practice session it should be done.  A classic example in middle-distance training is the concept of maximum speed work sessions, and by this do we mean “strides” at the end of practice?  Maximum speed work is always done with work of 60 meters or less on the fly.  It is also characterized by at least three minutes of recovery between bouts of work in order to ensure full recovery of the alactic anaerobic energy system.  Having a middle-distance runner do 8 x 40 meters on the fly, with three minutes rest between is a very technical workout.  The athlete should be as fresh as possible and this should be done as the first unit following a dynamic and thorough warm-up routine.  The force production necessary to attain maximum speed is more then four times the force needed to maintain VO_{2 max} pace.  This is a great dynamic strength unit as well as a unit to promote more efficient neuro-muscular technique.  Flying 40 meters make you faster!   Strides at the end of middle-distance practice are a different story.  Strides are usually done in distance of 50-100 meters and usually done on football fields or on track straight-aways.  A short jog or walk back is the popular rest technique.  Doing strides at the end of practice moves the focus from a technical unit to an endurance unit.  Why?  When an athlete is fatigued their stride length decreases and stride rate diminishes.  Both of these factors must be at optimal levels to improve maximum speed.  In addition, strides done as described are too far in distance.  Running fast for more than 60 meters places a greater emphasis on the lactic energy system and leads to acidosis which mot only deteriorates performance, but influences recovery.  This information does not mean you should give up strides at the end of a practice session.  What it does say, is use strides to enhance the anaerobic speed endurance, but not as a tool for maximum speed development.

Tip from Coach Christensen: How to Run the 800 Meter (video)

Another area that has been thoroughly investigated over the past ten years is the concept of static stretching muscles and where to place that unit in a practice session.  There is no doubt that the static stretching of muscles leads to a deterioration of their maximal force production for a time.  Just pick up a rubber band and perform your own experiment.  Long distance runners do not need much force production to run at speeds slower than the lactate threshold pace and hardly any force production is needed at the aerobic threshold pace, so pre-exercise stretching is not harmful to them.  It does feel good to stretch and it helps remove crystallized salts from muscle membranes and joints so some light static stretching has application with these athletes.  Middle-distance runners who practice at 120-134% of their VO_{2 max} pace on a regular basis do have an issue with pre-exercise stretching.  Necessary force production is compromised.  For middle-distance athletes the primary use of static muscle stretching should occur as the last unit of a practice session.

The enzymes that regulate all of the elevated aerobic and anaerobic reactions that surround distance running perform better at a metabolic temperature above the basal level.  For that reason the first unit of any middle-distance practice session should be an extensive dynamic session that emphasizes slow metabolic temperature elevation and an increase in range of motion activities.  Once this unit of “warm-up” occurs the athlete can move on to their major unit of focus that day, keeping in mind once again that endurance units always follows technical units.  Strength units need to be characterized as to what they are: endurance, power, or maximum strength work (technical) in order to place them in the session as well.  Set them up in the same manner as your running units.  For example, the core body work that has become very common in middle-distance training should be done as the last unit of the session.  The goal of the activity is to maintain body posture as the athlete fatigues during the workout or race and thus is an endurance activity.

Myosoma™ - Myofascial Release

Myosoma™ - Myofascial Release

Myosoma™ - Myofascial Release is a group of manual massage techniques (usually clothed using no oil) for releasing bonds between fascia and integument, muscles, tendons, ligaments and bones, in order to reduce pain and increase mobility, fluidity and range of motion. Light to strong force may be used with various techniques, frequently beginning distally of where symptoms are prevalent, since problems may be elsewhere from the pain and stiffness. Methods may include sustained or effleuraging shear, tension (pulling), compression, skin rolling, and barefoot deep tissue, sometimes coupled with active or passive joint motion, with or without stretching.

Restricted fascia is a common contributing cause of seemingly tight and painful muscles, restricted joint mobility and a host of other problems due to tension or pressure on organs, nerves and vessels. Because adhesions and stress in fascia are not obvious on x-rays, CAT scans, MRI's nor with electromyography, physicians have difficulty diagnosing fascial restrictions. The goal of myofascial release is to release fascial restrictions and allow the layers to move freely, thus allowing the muscles to shorten as well as to lengthen, as they should in a healthy human body.

Myofascial release is now used by many massage and physical therapists, and exists in many different forms. Most clinical therapists use direct pressure methods, such as Rolfing^®. Lighter or slower techniques, such as Bowen Technique, use more time to release the layers. Paul, with a background in sports massage and Trigger Point Therapy, trained under John Harris, David Dallmeyer, P.T. and Lamar Bush, and employs various techniques depending on the specifics of the client.

Surprisingly, a muscle may appear tight due to the opposing muscle being restricted from shortening by fascial adhesions, such as a restricted psoas mimicking tight gluteal muscles. Although massage that affects muscles also affects fascia, the effects of myofascial massage specifically may be more potent.^[4] The nervous system's response to physical manipulation of the surface or underlying tissues of the body and decrease in restrictions also causes reflexive and other effects including:

• increased blood and lymph flow
• slowed heart rate
• slowed respiration
• increased immune response
• muscle tonus reduced
• pain reduction
• stress reduction
• general relaxation

Fascia are sheaths or bands of fibrous tissue that bind muscles and other organs. The main factors that induce fascial abnormalities are trauma, chronic strain, and immobility of fascial tissues.^[1] Injuries, stress, overuse, dehydration, overbreathing, poor nutrition and poor posture contribute to restrictions in the layers due to bonding of fascia. In response to physical stress, fascia may reorganize itself and thicken and shorten along lines of tension.^[2] This affects motion of the neck, back, arms, legs, feet and elsewhere. Fascia can become more fibrotic when traumatized or overused, and it tends to web after periods of immobility, causing collagen molecules to tether together, leading to fibrosis. When muscle tissue, fascia and other tissues are damaged, the body tends to quickly patch the area with scar tissue which does not necessarily match the original composition; it becomes less elastic, less vascularized, less innervated, less oriented and thus poorer in performance, and possibly numb or painful. When a muscle is stretched, its fascia is also lengthened. If the muscle's fascia is stuck to other layers of fascia, soft tissue, bone or other organs, tightness may be felt locally and in other areas, limiting muscle elongation, when muscle tightness may not be the actual problem. Myofascial stretching or release in one area of the body may be felt in, and may affect, other body areas. When one considers the many layers of broad tissue that the back has, it becomes clearer why myofascial issues can contribute to back trouble even when people do not feel overworked.

Fascia covers all organs, including muscles, of the body, and has two types. Superficial fascia is fibroareolar tissue and is found immediately beneath the integument over almost the entire surface of the body. It contains fat, and connects the skin with the deep fascia. Deep fascia is a dense, inelastic, parallel fibrous membrane, forming sheaths for individual muscles (epimysium) and internal organs and structures, and in some cases, such as intermuscular septa and tendons, affording them broad surfaces for attachment to aponeuroses or periosteum (bone). Examples are Tensor fasciæ latæ and Glutæus maximus in the thigh, Palmaris longus in the hand and Biceps bracchii and Biceps femoris. Targets of myofascial release include adhesions of superficial and deep fascia, integument, tendons, ligaments, retinacula, aponeuroses, bursae, bone, muscle and other organs.

Myofascial Release separates the layers of fascia from one another and from muscle and periosteum, and it also increases the distance between the collagen fibers, allowing for increased hydration, nutrition and a decrease in capillary compression. Many people believe that lack of mobility is prima facie evidence of tight muscle strands. Trisoma believes that the muscle stretch reflex has an effect on the release of fascia. After myofascial release, many people, even highly mobile and flexible athletes, find that mobility may be improved by release of the fascia layers that can limit the extension and contraction of various muscles.

As with muscle contraction theories and muscles stretch theories, the exact mechanism for myofascial release is still disputed. Some theorize that there is a water bond or collagen bond between fascia layers. Some state that vibrational resonance or emotional unwinding affects consciousness and allows healing.^[3] Paul analogizes Myofascial Release with pulling apart a chicken carcass, or pulling the body out of a shrimp tail. If one pulls with the proper force and technique for the situation, fascia and muscles (meat) will be separated; if one pulls fast or hard, unknown results can occur; if one pulls slowly, it might happen... or you might go hungry.

This modality is sometimes confused with Myofascial Pain Syndrome and Myofascial Trigger Point Therapy, which is a completely different modality. However most myofascial pain and dysfunction can be attributed to fascial restrictions and/ or trigger points, thus the two modalities of Myofascial Release and Trigger Point Therapy are usually effective, non-invasive options for relief of various types of myofascial pain, including fibromyositis, fibrositis and other conditions which are sometimes labeled idiopathic fibromyalgia syndrome due to inadequate or erroneous diagnoses. Other modalities by Trisoma, such as Deep Tissue and Proprioceptive Neuromuscular Facilitation (PNF) also help release fascia.

Self-help is possible with one's own hands, or tools such as Body Stick or foam rollers.

• Physiological Explanation of Fascial Restrictions
• Fascial Anatomy
• Fascial Anatomy of neck

Training in the Hallways

September 11, 2012

Training in the Hallways: Bad Weather Options for the Track and Field Coach

Training in the Hallways: Bad Weather Options for the Track and Field Coach
Boo Schexnayder
Introduction
One of the greatest dilemmas facing any track and field coach is what to do when the weather is bad and you have no legitimate indoor track facility in which to train. I get asked the question all the time, and often it seems I am expected to offer a perfect solution. The fact of the matter is that this is a compromised situation, and you can’t operate at top efficiency when forced to use gyms and hallways. Yet, there are ways to improvise and make significant progress.

Is track practice sometimes here?

 

The Musts
When facing a bad weather/limited facility situation, you can be successful…in fact, you can be very successful. But there are two absolute musts.

1. Clearly View Your Goals. It is critical that you have a very well organized list of athletic abilities and qualities that you want to train, and that you have a firm understanding of what each entails. This knowledge is prerequisite to creativity. Far too many indoor workouts become busy work, as opposed to purposeful training, because the coach’s goals for the session are not well defined. Go into each session with a purpose, the same purpose you would have if it were 80 degrees and sunny outside. Only the activities of the session differ, not the session’s purpose.


2. Have A Can-Do Attitude. It’s easy to punt on first down when you see piles of snow outside that won’t be gone until April. Great coaches are grinders. Use creativity to find ways to do things, rather than finding excuses not to.

Problem Areas
Usually it’s not too difficult to find places to do warmup activities, plyometrics, or strength training. However, run training and technical training require space, and are the most difficult forms of training to accomplish when weather is poor. We will center most of our discussion on these.

Safety
Cramped quarters increase the risk of collision and injury. When designing indoor, modified workouts, consider not only where athletes will run and train, but also the return path after the exercise’s completion. Schools with square or rectangular hallway patterns are convenient for this reason, athletes can continue around the hallway’s perimeter to get back in line for the next repetition. Always think in terms of a loop. When running indoors, make sure to leave room for deceleration. Most shin splints result not from the harder surfaces, but from the more abrupt stopping. Also, arm and hand injuries are likely if athletes must place their hands on the walls to help themselves to stop. It’s better to run a meter or two less, leaving a few more room for deceleration, to keep things safe.

Flexible Microcycles
If the possibility exists that weather might be mild enough to get outside, observe some flexibility when planning your weekly training. Design them with an eye on the weather forecast, ready to jump outside when the opportunity presents itself. Keep in mind that even then, colder weather results in hardened track surfaces and caution must still be taken.

Warming Up
Seldom should the warmup be a problem in these situations. A warmup jog need not be a warmup jog. In fact, combinations of forward running, backward running, and side shuffling are more productive and can be adapted to any venue. Typically a place can be found to stretch and do dynamic flexibility work. Sprint drills can be done in halls or gyms. I know many coaches who keep 6-8 hurdles in their classrooms, so that they can easily be brought into the hallways after class hours to do hurdle mobility and hurdle drills.

Acceleration Development
Training acceleration can be a challenge in modified indoor situations. Ideally, acceleration work takes the form of sprint or resisted efforts of 10-30 meters. While 30 meter sprints are tough in most hallway situations, the shorter stuff can be done in hallways or gyms. Then, supplement this with other related activities to enhance the training effect. Stair running is technically very similar to resisted accelerations. Skip every other step to produce a slight forward lean and a more forceful, extended pushoff. Lunge jumps activate practically the same muscle fibers and employ the same firing patterns as accelerations, and are another good supplementary tool. Stepup jumps are great as well. If you are in a gym, you can train a bunch of athletes at once on the first step of the gym bleachers. Indoor blocks are also available for technical rehearsal of the block start.
For example, once I set up an acceleration circuit where athletes sprinted up a staircase to the second floor, then sprinted down the hall (about 15m with 5 meters to decelerate), went down a different staircase, then sprinted back across to the original staircase. Everybody finished with a few sets of lunge jumps.

Speed Development
True speed development requires space… athletes must be brought to top velocity for a second or two, so normally 50-60 meters are needed, along with place to decelerate. This is seldom available in these compromised situations. However, dissecting speed performance can enable the coach to train many of the elements of speed, making considerable progress so that improvements occur much more quickly when you are finally able to get outside.

Related: Talent Identification and Event Placement for Speed and Power Athletes

First of all, the positions of maximal velocity sprinting must be taught. These can be done using sprint drills or shorter technical runs. One of my favorite ways to teach these positions and postures is using stair running. Since maximal velocity sprinting involves vertical postures and pushing, have the athletes hit every step (as opposed to every other step when training acceleration). Quick, vertical force application is the hallmark of maximal velocity sprinting. For this reason, vertical jumps with short contact times such as pogo jumps, vertical bounds, or hurdle hops should be part of a speed development unit.
When speed development work is done outside in a traditional manner, the recoveries are fairly long (3-5 minutes). These long recoveries can work in your favor. I have often had athletes warm up inside, bundle up, then go outside to do a 60 or a 90 meter sprint-float-sprint effort. After the run, they immediately return inside and resume light warmup exercises, before exiting again for the next effort.

Speed Endurance.
True speed endurance work requires space… athletes must be brought to top velocity for several seconds, so normally 80-100 meters are needed, along with place to decelerate. While certain components of speed endurance cannot be adequately addressed in tight spaces, many can.
The best way to approach speed endurance work in compromised settings is to use broken runs. For example, if the ideal outdoor workout would be 120’s with 6-8 minutes of rest, indoors you can have the athlete run four 30’s with practically no rest in between. Then allow the 6-8 minutes of rest, before resuming the next broken-up 120. This can be done in a down-and–back format, or around the perimeter of a rectangular hallway. Speed endurance sessions can be enhanced using the same vertical jumping exercises as used in speed development. Also, indoor warmups can be mixed with outdoor runs as previously mentioned.

Endurance Development
The hard surfaces and pounding typically associated with improvised indoor training mean that it will be very difficult to achieve high volumes of run or jump training. For this reason, the run and jump training you do must be of high value. It’s a waste to do tons of longer running for endurance purposes, nor is it wise to do extended hops and bounds in such tough training conditions. Save as much of your weekly running and jumping volumes for speed and high quality work, keeping your run and jump training short and sweet. Accomplish your endurance goals using circuit training.
To do this, combine general strength (bodyweight) exercises into circuits with are tough enough to challenge the athlete’s fitness levels. By carefully selecting the work and rest time increments, you can create a situation that is very challenging. Very short sprints can be mixed into enhance the fitness effect.
One of my favorite such circuits is a scramble circuit. I’ll line up the athletes on the baseline of a basketball court. I’ll have them do some general strength exercise. Then, after 20 seconds or so, I’ll shout out “sprint!” and they immediately and quickly scramble to their feet and sprint to the opposite baseline, then reset for the next (different) exercise. I allow 40 seconds from the sprint command, to the start of the next exercise, and a circuit consists of 12 exercise-sprint combinations. You can use the same premise with simple jump exercises.
This circuit typically has them begging for running workouts… the moral is that a creative coach can develop fitness using circuits, thus reducing the run and jump related pounding on the body and limiting chances of injury.

Preventing Lower Leg Syndromes
The key to surviving hallway run training is keeping the work intense but of low volumes, and maintaining flexibility and mobility in the feet. The feet act as the body’s shock absorbers, and repeated pounding on hard surfaces reduces their pliability and shock absorbing ability.
Finish each session with barefoot exercises like heel walks, toe walks, and walks on the sides of the feet. I like to use several foot mobility exercises that I stole from ballet and dance teachers. Self-massage can also be used at the completion of the session to maintain softness and pliability in the feet.

Technical Training – Hurdles
There are a myriad of hurdle drills that can be adapted to modified indoor training to assist athletes in developing familiarity with the movements of hurdling. Our tougher challenge comes from the necessity to train hurdles in a competition specific way. When using hallways and gyms, the challenge is more often scheduling and safety than accomplishing the hurdling itself.
I have often accomplished sprint hurdle workouts over one and two hurdles in these situations, but traffic control around the venue is a must. Scissor style hurdles are a must as well, since they fall apart upon impact and are much less likely to produce a fall.

Technical Training – Jumps
There are many exercises and drills that jumpers can use in limited spaces to address the fundamentals of preparation, takeoff, and even flight. While actual event specific practice might be impossible to accomplish, typically these exercise are actually more appropriate to early season training anyway, and frankly are underused in many jumps training programs.
Power skipping, gallops over very low hurdles, and repetitive takeoffs present the chance to train nearly all aspects of horizontal jump technique. These, combined with curve running, form a very adequate high jump preparation program.
The same exercises done with a medicine ball held overhead become pole vault specific. Combining these with jogging plants (pole top sliding on the floor) and spotted takeoffs against a gym wall form a nice preparation program what lessens the time needed to get the athletes vault-ready.

Technical Training – Throws
Modified Implements are the answer when considering adapting throw-specific training to such circumstances. None of the following would cause damage or danger if thrown against a gym wall. Medicine balls are excellent to train the shot put, and can even be placed inside a towel to train hammer, weight, or even discus movements. Cones are great way to train the discus and javelin. The no-bounce version of lacrosse balls can be used for javelin training as well. There are a number of specific commercial implements available as well for each throwing event.