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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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Using Moxy Monitors allows me to design workouts that are not based on a set number of intervals with an exact time or distance. This runner came to the gym to try out data-driven intervals. Image 1 is the entire workout. Image 2 shows her run warm up on the treadmill. Her muscle oxygen saturation (SmO2) was a little slow to climb (left leg) so I gave her four light strides, which helped her climb from 60 to 75%. Image 3 shows her intervals. I instructed her to sprint until her working SmO2 leveled off. Then I had her rest until SmO2 rebounded to her highest resting SmO2, which tells me she is recovered and ready to run again. I did not give her a set number of intervals. Instead I ended the workout when her resting SmO2 started to decline and she struggled to reach her lowest working SmO2. She wanted to end sooner because this workout was challenging but her data told me she had more to give. I probably could have stopped the workout one interval sooner. This is how to design a workout in real time based on this runner’s state of recovery and response to intensity. Lastly, I had her run an extended cool down in a super oxygenated state (30 mins). This runner has a cardiac limitation (which showed up in this workout) so she is working on microvascularization. Warm up and cool down HR: 125-135. Workout HR: started at 155 and progressively increased to 180. . . . #trainsmart #nirs #endurancecoaching #endurancetraining #athlete #rundata #run #treadmillworkout #runcoach #running @moxymonitor

I got a little behind on my accounting (by four months 😂) and finally caught up during the two snow days. Seeing all of my work this year in QuickBooks made me feel proud of this little side business I’ve created. I was chatting with a friend today who is starting a side business and she said it was hard to put herself out there and worries people will question what she is doing. I had that same feeling. I still do. Every time I post about my work, there is a little question in the back of my mind about not looking stupid. Not being judged. Offering gift cards this year is new for me and the risk is only to my ego but I’m doing it anyway. I wish the same for my friend and all friends who are starting businesses, thinking about it, or just taking life risks! And to my friends who aren’t starting businesses or taking any major risks, be kind, gentle, and supportive to friends who are. ❤️ . . . . #trainsmarter #smallbusiness #giftgiving #runperformance #runrunrun #runfast #runner #run #runnersofinstagram #instarun #athlete #ocr #ocrtraining #marathon #halfmarathon #train #runcoach #happyrun #shopsmallsaturday #performbetter #sportsperformance #takearisk

Have you considered the gift of better run performance? 5-1-5 testing is $150 and provides amazing data about individual physiology. Support #smallbusinesssaturday! . . . . #trainsmarter #smallbusiness #giftgiving #runperformance #runrunrun #runfast #runner #run #runnersofinstagram #instarun #athlete #ocr #ocrtraining #marathon #halfmarathon #train #runcoach #happyrun #shopsmallsaturday #performbetter #sportsperformance

It’s tough recovering from 2.5 hour long runs but I’ve got no problem recovery from mine. Ready for another today! 🛴 . . . . #elliptigo #crosstrain #crosstraining #runner #trainsmart #runforlife #runneronwheels #runfast #run #elliptical #athlete #cycle #trainforlife #runspiration #longrun

I know I’m a number of years behind with this quote but I just heard it for the first time today and thought it was so great! ❤️ . . . . #runlikeagirl #womensrunningcommunity #womenrunning #runnergirl #motherrunner #runnermom #runlikeamother

Training tip Tuesday! As runners we have all been taught the importance of finishing a couple of runs each week with strides. The Moxy Sensors have made me think about the timing of those strides. Instead of finishing your run with a little faster running, try running your strides 10-15 minutes into the run. The short bursts of higher intensity followed by lower intensity helps boost muscle oxygen for the duration of the run. On recovery days, the goal is to in a fully saturated state and strides can help you achieve high levels more quickly. Give it a try! . . . . #runnermom #runsmart #runnergirl #runninglife #runner #running #run #womenrunning #inspiringwomenrunners #womensrunningcommunity #runstrong #runsmart #listentoyourbody #athlete #athletetraining #riseandrun #runningwoman #instarunners #igrunners #uphillrunning #fitmom #fitnessgoals #runcoach #morningrun #irunthisbody #trainingtips

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