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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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Physioball Routine

Posted on March 26, 2018March 26, 2018 by kim@kimnedeau.com

In just 15-20 minutes, gain or maintain core strength important to injury prevention.

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You know what makes me a super happy joyful running coach? When I've got 20 out of 20 runners uninjured, doing the thing that they love! Sure my group of women and one man get little niggles sometimes but they've all had consistent training blocks just as important races are approaching. A few big ones on the horizon are: Spartan World Championships-Tahoe, US Mountain Running Championships, Golden Ultra, Chicago Marathon and another that is penciled in - World ElliptiGO Championships (that's for me, I'm still thinking about it!). 🏃‍♀️🏃‍♂️ . . . #runrunrun #lovetorun #runnersworld #runeveryday #womenrunning #runner #runmom #motherrunner #running #crosstrain #runnershigh #runningmakesmehappy #runalways #runnersofinstagram #runninggoals #runspiration #runnerscommunity

I consider Sarah a non-responder. Even though I have coached her for almost two years, I didn’t know until I performed a 5-1-5 assessment on her four months ago. She spent the last four months stressing her limiter every single week, multiple times per week. She just shaved 11 seconds off her mile time trial from one month ago. Love these success stories! Nice 5:47 this morning, Sarah! ..... #Repost @sarah.canney with @get_repost ・・・ Had my own little “f*ck yeah” moment this morning. . Mile time trial 11 seconds FASTER than last month. Laid down a solid 5:47 mile this morning running solo around the track. . After with big races + @riserunretreat the past four weekends in a row I can only attribute this to the fact that my coach @kimnedeau and I have the stress + rest ratio dialed in. . Also the changes we made in my training after my 5-1-5 assessment in April are taking full effect. . I cannot recommend the 5-1-5 Assessment with @kimnedeau enough. In fact, I’ve sent my own athletes to her because the information and feedback she provides are invaluable to me as a coach. . If you’re local (New England) and you’re looking to take your training to the next level or you have plateaued in your running, @kimnedeau is holding a 5-1-5 Assessment clinic on 9/23. . Also, this @skirtsports sports bra is 👌. Thanks @nicoledeboom for sending this on over. Made me feel fast and strong 💪. ☺️ #tracktime #trackworkout #track #runner #running #workinprogress #joyinthejourney #womensrunning #womenshealth #gettingoldergettingfaster

I felt a little silly taking the race out like this but it just felt comfortable! After a 17 year hiatus, it was back to running cross country today. The course was legit XC— grass, trail, roots and a few hills. I’m not quite as fast as I was in my last cross country race but it was both an individual and team win! 5k- 18:50. Thanks GBTC for hosting a family event. Even our dog Scout was out on the course today! #fasterasamaster . . . @wmdistanceproject #fastermaster #run #trailrunning #trails #crosscountryrunning #xc #womenrunning #raceday #runhard #readytorace #runrunrun #5k #runhappy #runnerspace #runnerslife #ilovetorun

I am good at sharing. Look— I let Ethan borrow my wheels! Maybe some day we will have two GOs so we can ride together. ❤️ #ridetogetherstaytogether . . . @elliptigo_usa #runneronwheels #crosstrain #runner #run #runandride #trainsmart #cycle #zone2 #elliptigo #outside #outsideisfree

Here’s a fun success story: my athlete @sarah.canney came in for 5-1-5 muscle oxygen monitoring four months ago. The results of her assessment told me her training needed to change. The idea is that if we stress her limiter in training, we will see better performance in racing. Yesterday she took two minutes off her time at Race TO The Top Of Vermont compared with her time from just one year ago. Go Sarah!! . . . . #womensrunning #limiter #garagegym #treadmilltest #raceday #raceready #readytorace #womenrunningcommunity #motherrunner #womenrunning #mountainrunner #igrunner #newenglandrunner #runlikeagirl #running #hardrace #fastwomen

Hi everyone! I have added another 5-1-5 clinic on September 23. Appointment times are 9 AM, 10:30 AM, 12:30 PM, 2 PM and 3:30 PM (filled). Cost is $125 (usually $150). Send me a message if you would like one of the appointments: kim@kimnedeau.com. 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 muscle coordination cause one leg 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 stress and 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 need 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 is 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. #runperformance #trainsmart #runassessment #runner #newenglandrunner #runnerscommunity #running #runhappy #instarunners #halfmarathon #marathontraining

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