An Important Skill, and Very Tall Socks

In this picture I am at the ribbon cutting for the new world headquarters of Swiftwick.  You will notice I am in the front row, next to the owner of of the company Mark Cleveland.  Although it would be nice to think I am front-row-for-a-ribbon-cutting material, it took timing and skill to get to that spot. 

Although I was the first sponsored athlete for Swiftwick under the current ownership, the reason I am in that position is a secret called the last-second-slip-in.  If you want to be on the front row of a running race, don't come up from the back.  Jog around warm up out in front of the starting line.  Right before the gun goes off, slide right in there.  Act like you belong there, and everyone will assume you do. 

Photo: Swiftwick ribbon cutting.  Welcome to Brentwood!

It is a well-known fact that I am a fan of the Swiftwick company.  As an sponsored athlete, I encouraged Swiftwick to produce the tall compression socks.  Yes, I am slightly embarrased to have contributed to this fashion trend.  I tested an early pair running the now defunct Greenways Marathon in Nashville. 

Photo: Start line of the Greenways Marathon, wearing prototype White 12" Olefins, having just executed the last-second-slip-in to the front row starting line.

Slipping into the front row at the starts help you begin with good position, but it is even more important to be in the front at the end of the race.  Here I am at the podium of Ceddars of Lebanon Triathlon (first overall) wearing the TOA Team custom Swiftwick socks.  These socks are even more embarrasing than the single color, because they are white argyles on red with a huge ST logo on the achilles.

Photo: Sean Torr, John Lines, and Coach Stephen at Cedars

Then the next day I was up cheering at Ironman Louisville. Let's all just admit this fact: The current tall-socks-with-running shorts is horribly embarrasing. If our dads went to a church potluck picnic, we would have been embarrased.  But triathletes (of all shapes and sizes) don't think twice parading around an expo with tanned legs and knee-highs. 

However I think I pull the look off better than most. 

I plan to make an even bigger mark before leaving the great city of Nashville. I have been recruited to Direct the DH Dash on Nov 6. In conjunction with this event, I have debuted my new service line, Corporate Fitness Promotions.

Take at look at the the STtrainer Results Blog (clickable on the right column toolbar) to see the number of individuals I lead and the quality of their achievements. You can bring this same energy and leadership to your company, persuade your colleagues to take up a healthier lifestyle. The energy will be contagious as a supportive enviornment is created for everyone to achive their personal fitness goals, while at the same time training for a fitness event (such as the DH Dash.) All ability levels are valued for example here.

And the Big News Is:

I will be leaving the fine community of Nashville to move to the Washington DC area.

I moved here 5 years ago with a vision of creating a vibrant endurance training program, and I have been very satsfied with the result. There is a warm place in my heart for all of my wonderful clients and friends from the time I have spent in Nashville.

At the same turn, you won't ever experience dramatic growth by staying in your own comfortable routine. That is what I tell someone when they are deciding to utilize coaching. The quantuum improvements occur when you get outside that comfort zone.

So I personally am excited for the next chapter of this amazing career. I have identified some lofty ambitions for myself, which I would like to share here:

1. Develop a successor to my Nashville training program which provides a consistent or increased value in line with the quality of service associated with the STtrainer program (more on this to follow.)
2. Expand my service line in the direction of corporate fitness promotion. This will allow me to teach, motivate, and inspire a far greater number of individuals; targeting a population of beginning exercisers.
3. Write a book on endurance training.

As you can see, these are some ambitous goals. I sincerely ask for your support as I know that my achievements heretofore are due to you, my loyal readers, clients, and friends.

Chattanooga Trail Running Camp August 20-21

Some of my clients told me they wanted to do an endurance camp. Ideas were batted around, road...tri...running....trail running...Stump Jump 50K training.  I found myself riding in the back of a Cadillac Escalade at 70 mph going east on I-24.  To Chattanooga.

Far left in this picture is Amy.  She wrote up a funny, painful review of this trail run, stating, .

in the course of four hours, you have suffered every. single. runner’s ultimate nightmare…on the same night….for the first time in your life (on all counts, from dark night run to dookie in the woods to falling twice mid-stride to debilitating cramps to vomiting en route)…

Keep reading click below:

A Good Example What Exercise Can Do For You!

Here is a good example for readers who are not currently exercisers.  Perhaps the triathlon training or marathon training makes you say, "I can't do that."  But the story of Donna C will prove otherwise.

Donna C. has been training with me for about 2 months.  Before then she had never been athletic in her life, and she didn't think she ever would be.  Dr. Chad referred her to me to strengthen her core in order to help with chronic pain in her shoulders, neck, and low back.  With chiro and training, now the pain is gone.  But even bigger accomplishments loom on the horizion.  Donna is training for her first 5K.

Photo: "I was afraid to fail," says Donna.  Working with STtrainer helped her begin exercising safely.

In order to exercise safely, Donna's program began with core strength training. Exercises to improve posture, stomach, and low back muscles effectively remediated the pains she had been experiencing.  This in turn allowed her to do more vigorous full body strength training.  Next we worked on exercises for balance, arms, and legs--often all at the same time!

Since her musclular development was progressing nicely, I next introduced small dosages of fun running.  Fun Run involves alternating between walking and short chunks of jogging.  Jogging at 3.5mph for 1-2 minutes at a time, Donna is actually running. 

"Even at my age it's not too late. Put aside the thoughts that you can't do it." 

Donna listed the benefits she is receiving; besides little or no body pain, she experiences increased confidence and energy, improved posture and sleep.

She recommends: Look for a trainer.  It may seem that everyone is young and really fit, but it is important to take that first step. Now she's excited about it. 

 Donna trains with me 1x per week, and diligently completes her homework exercise.

More Insane Than Anything I Have Seen In A While

Soldier Ride: A Cause Worth Supporting

This ride definitely looks worth doing: www.soldierridenashville.org

WZTV FOX 17 :: Newsroom - Top Stories

WZTV FOX 17 :: Newsroom - Top Stories

A clip on running in hot weather featuring one of my Ironman Triathletes.

I ain't goin' out like that.....

Hey everyone who reads this blog....big news.  I am leaving the Nashville area and moving to the DC area.  My new wife Susan has accepted a job with an engineering firm called Dewberry and Associates (go figure), and I will be leaving Nov 7. 

 

In the meantime a couple of things to be aware of:

• I am currently headhunting for some coaches to pick up my Endurance Training Fitness Coaching business here.  There are some strong candidates, fingers crossed they rise to the occasion.  I will be facilitating the hand-off so they can retain all the best qualities of my programs, while bringing some fresh blood and new energy to the team. 
• My new baby is the DH Dash.  I am Race Coordinator for this awesome event.  Part of my role is to provide corporate fitness promotions to any business who wants to endorse this race for its employees.  Contact me here if your company would like to participate. 
• I plan to keep a presence here.  I ain't goin out like that...

 

 

Listen to a little cypress while you are reading this blog.

A very crazy new product...

Do you love riding an elliptical trainer but hate being stuck inside?   Do you want to be on the newest, most ridiculous looking contraption?  I wonder if they make an iPod holder for it.

It must be good if Dean Karnazes endorses it.  Click here for a video to see what this thing looks like in motion.

Personally I think this thing looks sillier and more dangerous than a fixed-gear bike with no brakes.  I would rather ride a green machine.  Remember those things?

STtrainer in the Tennessean July 8, 2010

Williamson Countians put premium on fitness

BY JENNIFER BROOKS • THE TENNESSEAN • AUGUST 8, 2010

It's a sweltering late afternoon in Brentwood, too hot to breathe without air conditioning, never mind throw on bike shorts and hit the trails like these people are doing.

Around and around the trails that circle the Williamson County Indoor Sports Complex, fitness coach Stephen Taylor is leading a pack of cyclists on a training exercise in the sweltering August heat. Inside the sports complex are air conditioning, a 50-foot pool, room after room of gleaming fitness equipment and dozens more Williamson County residents exercising.

This is Williamson County, and that's what you do after work.

"I hate to refer to the culture of a place and say that determines whether you're going to exercise or not, but say no one in your family exercises, say they think it's a stupid thing to do, they think it's a waste of time, they think the clothes look silly. That's going to affect how you feel about exercise," said Taylor, who coaches amateur endurance athletes in the Metro area.

Read the rest of the article here.   

Barefoot Running Part I

Here is a picture of one of my clients doing a little barefoot running. This particular client has stiff toe joints. She was running barefoot for 5 minutes at the start of a personal training session.

Some of my clients have benefited from barefoot running include sufferers of plantar fascitis. Others find it exacerbates an injury. Anyone looking to improve the efficiency of their stride should try some barefoot running. But realize that barefoot running is a tool to improve running, not an end-in-itself. Don't throw away your running shoes.

I have very much enjoyed the attention that barefoot running has created, but I think there are some HUGE misconceptions and conclusions drawn from all of this.

First and foremost, if you are going to try barefoot running, begin doing so in very small measured doses. Start with 5 minutes the first time. No really, even if you are running marathons begin with no more than 5 or 10 minutes. Also do not run fast at first. Begin with a slow jog pace and pay attention to how you are putting your foot down on the ground.

Find an area clear of hazards such as small stones and debris. The most popular option seems to be running on grass, but I prefer a firmer surface that does not cause my foot to spread out as much, such a paved greenway or jogging track. The indoor track at the Wellness Center works great.

This book, Born to Run, has added much fuel to the fire of interest in barefoot running. Although I first heard about barefoot running over 10 years ago, it has recently become very fashionable along with ultramarathon trail running. On the other hand, the author's recommendation to eat salad for breakfast has not caught on in the same way, although it should.

Seriously, this a great book and if you haven't read it you should. My favorite portions of the book talk about finding the joy in running, and also training at a slower, aerobic pace to build stamina. But let's get back on topic with barefoot running.

First off, here are a couple of articles that argue the two sides of the discussion:

Overview of Research on Barefoot Running (with video)

The Cost of Being on Your Toes

The approach I advocate synthesizes both points of view. Barefoot running provides an excellent feedback loop on the efficiency of your run stride. If you try it and you are clunking on your heels, if it hurts to run barefoot because of the impact, then you need to work on your running form technique. Even good runners can improve nuances of their run stride.

At the same time, advances in running shoe technology have come too far to throw the baby out with the bath water. It is not the running shoe itself that causes heel-striking or inefficient run form, it is the runner him- or herself. Use barefoot running as a form of feedback, learn about efficient running technique, then find a shoe that allows you to run accordingly.

There are a number of shoes that purport to allow you to run with a natural running form, almost like you are barefoot. Here is one example:

The Vibram Five Fingers allows you to run with a barefoot "feel" while protecting the food from minor debris. The Nike Free was an early model to encourage the barefoot running feel. Other options include racing flats and Newton running shoes, which are designed more to get you on the midfoot/forefoot landing of your run stride.

I don't think any of these are necessary. If you understand correct running form all you need is a running shoe that has minimal difference between the height of the ball of the foot and the heel. A little bit of extra cushioning can't hurt if you are running with the "barefoot" style of running. And if you don't have running technique mastered, you are probably going to get injured even quicker by running barefoot.

Even Celebrities try Barefoot Running (by Perez Hilton)

I recently saw a woman who was wearing the Vibram 5 Finger shoes running the last 100 yards of a 5k. With my trained eye, I could see that she was OBVIOUSLY over-striding even though she was still landing on the ball of her foot.

In Part 2, I am going to discuss correct running form. It is not about landing on your heel or fore-foot, it is about achieving correct posture, cadence, and balance.

RAGBRAI: Register's Annual Great Bike Ride Across Iowa

Who wants to do this next year?: 1 week 500 miles 25,000 friends ride across Iowa.

Here is one for beginning exercisers, walkers, walk/runners, and joggers.

What to Expect at Your First 5K


As an Endurance Coach Fitness Trainer I have coached hundreds of people to the participation in their first endurance event.  Some people start with a half marathon or marathon, but the best idea is to do a 5K for your first one.

The minutes before the start of the race may be nervous, but if you prepare diligently you will have nothing to worry about. 

The philosophy of my fitness coaching program is to set a goal to train towards.  For most participants that first goal will consist of a 5K Fun Run.  If you have never done one before, what is this all about?

First of all, a 5K is the gateway to endurance events.  It is the shortest standardized distance at 3.1 miles.  The vast majority of exercisers have the ability to complete 5K under 1 hour, with 25-45 minutes being the most common range of times.

Do not be intimidated by an event called a 'race.' A few speedsters at the front of the field may be racing competitively, but most people are there to just finish and get some exercise.  You will notice participants come in all shapes and sizes.  Your biggest competitor will be yourself, and if it is your first 5K you have nothing to compare it to.  So no stressing about competition, please!

Sign up for an event along with several friends so you can keep each other motivated in training.

Also you will find other participants very supportive if this is your first event.  Ask for advice and tips beforehand.  Celebrate like crazy when you finish.  And most of all have fun!  This day is a celebration of the work you did to get ready for it, and hopefully a stepping stone to bigger and better fitness experiences.

The feeling of coming in to the finish line can be indescribable.

A few tips:

• The fee for registration goes up as it gets closer to race day.  Register early and start training towards your goal. 
• If the course is nearby, practice the route a few times at an easy pace so you know what to expect.
• Arrive early on race morning so you have time to get oriented.  This will allow time to check-in, use the potty, and get warmed-up.
• Do some easy walking or jogging, and a few gentle stretches, so that when the race starts you are ready to go.
• Above all else, make sure to have fun!

The author with his father after finishing his first 5K, the Des Moines, IA BeaverDash.

No need for words....

More Cowbell! - watch more funny videos

Triathlon Training Tips for Beginners

I made this one for eHow.com.

Aquatics Exercise

A lot of the coaching I do is geared towards runners, triathletes, marathoners, and other extreme fitness types.  But not all. Everyone needs to exercise, including those individuals who have joint problems, arthritis, health history, or who are just not able to run and bike. 

Here is where aquatics exercise comes in. The water supports body weight, so it removes the impact and weight bearing aspects of exercise.  It allows a usage of the full range of motion of joints, so you can really get stretched out and loosened up.  Also through various exercises and programs, you can really experience a vigorous cardio and strength workout. 

You can see a 1 minute long video about aquatics class if you click here.

Contact me here if you are interested in participating in aquatics exercise.