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Run Performance: Muscle Oxygen Monitoring, Injury Prevention, Coaching

Kim Nedeau

Certified Corrective Exercise Specialist, Injury prevention, Running Coach

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5-1-5 Clinic Dates!

Hi everyone! I have three 5-1-5 clinics coming up. The first is on June 13 (one appointment left at 11 AM). The second is July 17 (current available appointments are 11:30 and 2:30). The third clinic is scheduled for a Saturday on July 27 (all appointments are booked except for 2:30 and 4 PM). Send…

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“The Wall” has a certain face. You see this special look on most runners during this stage of this race, so close to the finish line..... just need to climb 22% of fun! I can’t stop laughing! 😂 . . . 📷 by @petermaksimow #runsteep #runsteepgethigh #mountains #mountainrunning #pushyourlimits #runnergirl #raceday #running #run #runitfast #womenrunning #runnerscommunity #runnersworld

The women of @riserunretreat at the Mount Washington Road Race! . . Fun facts from 2019 MWRR: . . Yesterday was 3 minutes slower than my fastest time at Mount Washington but I wasn’t racing for time yesterday, I was racing to win. 🏃‍♀️ There were two Brown Cross Country/track alum in the top three but with a 14 year age difference. 🏃‍♀️@wmdistanceproject won the team race! 🏃‍♀️ Mantra of the day was #Bravelikegabe, which I repeated 1000 times during the race. 🏃‍♀️ A small group of men took turns protecting me from the wind in the last couple of miles. Thank you for that. 🏃‍♀️ I run an average of 20-25 miles per week so I have to laugh a little when I hear fellow runners talk about their lack of fitness going into big races. No excuses! 🏃‍♀️ Men’s winner Eric Blake is 40, which gives me much hope as I enter my 40th year in one month. 🏃‍♀️ There was a tie in the women’s race for first, something we will probably never see again! I could see it happening because we were on “the wall” together.... just 30 seconds separating us! 🏃‍♀️ I’m going to say this again: I was racing to win yesterday and did everything in my power to make that happen. Still... I can’t help but wonder, did I have 30 more seconds in me? That will give me the fire to find out next year. . . . #mountains #womenrunning #womensrunningcommunity #strongmoms #runnermom #runlikeagirl #momswhorunandlift #momswhorun

Mount Washington Road Race— 3rd place! @wmdistanceproject . . . #mountainrunning #runnermom #running #raceday

A few people have asked me about weekend appointments so I'm adding one more "clinic" day on Saturday July 27. Appointment times are: 10, 11:30, 1, 2:30 and 4. PM me or email kim@kimnedeau.com if you'd like one of these appointments. I have one appointment left on July 17 at 11:30. What is a 5-1-5? I am monitoring muscle oxygen saturation and total hemoglobin during light running loads, rest, and heavy running loads. The results tell me what is limiting run performance. Can your oxygen supply keep up with your demand? Does one leg cause you to fail first (yes, I can see that!)? Do you hyperventilate when intensity increases? Weak ventilatory exchange? A good supply of oxygen but poor utilization? After the assessment, I send a summary email with recommendations to incorporate into your training that will improve your limiter. I can also determine whether you are a runner who can easily maintain high saturation after a warm up or if you are an athlete who needs to stay moving right up until the start of the race. Starting an event highly saturated can be the difference between a mediocre and excellent performance. Total appointment time: approximately 80 minutes. Total run time: 45-55 minutes starting at light loads and ending at failure. There is a one minute rest for every five minutes of running. . . . #smo2 #muscleoxygensaturation #garagegym #runcoach #westernmass #runner #running #runfast #runsmart #run #trainsmart #treadmill #runnersworld #runnerscommunity #runningman

This data right here from one leg of a 5-1-5 assessment represents tremendous potential for improvement. I have scheduled a 5-1-5 clinic on July 17 and if there is enough interest, I will add times on July 18. I will bring the cost of the assessment down to $125 and schedule a block of appointments. The appointment times are 10, 11:30, 1, 2:30 and 3. Send me a message if you would like one of the appointments or email kim@kimnedeau.com. BTW, I still have one spot available for my June clinic on 6/13 at 12:30. Please feel free to tag a runner local to New England. What is a 5-1-5? I am monitoring muscle oxygen saturation and total hemoglobin during light running loads, rest, and heavy running loads. The results tell me what is limiting your performance. Do you have a supply and demand issue? A weak leg (yes, I can see that!)? Do you hyperventilate when intensity increases? Weak ventilatory exchange? A good supply of oxygen but poor utilization? After the assessment, I send a summary email with recommendations that will improve your limiter. I can also determine whether you are a runner who can easily maintain high saturation after a warm up or if you are an athlete who needs to stay moving right up until the start of the event. Starting an event highly saturated can be the difference between a mediocre and excellent performance! . . . #newenglandrunner #trainsmart #runsmart #athlete #triathlete #running #runforlife

Apparently it’s #globalrunningday? Scout says that happens 365 days per year. Anyway, I quit mid-run, not because anything hurt but because I was mid-workout and feeling all the effects of the cold my kids gave me. My muscle oxygen saturation was tanking at a relatively light effort and my HR was low in comparison and I thought: what benefit am I getting from this workout? I could not come up with a single reason to keep going. So instead I walked on this so-called global running day. #walkwhenyouneedto . . . #trainsmart #athlete #smo2 #trainwithmoxy #runnergirl #runsmart #running #runningmotivation #runrunrun #morningrun #gsp #germanshorthairedpointer #runningdog

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