Less Is More

Last month I was invited to present at a workshop on minimalist shoes by Saucony to the press.

The concept behind minimalist shoes is, too much stability from the shoe all the time, means the foot and ankle loses its own ability to stabilise. Some shoe companies are simply putting there shoes to market and letting everyone just get on with it. What I liked about Saucony was they want to get the message across that if you have spent a lifetime in stabilising shoes on your feet, you must strengthen up before taking their shoes out for a spin, that's where I came in

Hands up - baby hands up!

It was a good day presenting my ideas to not only running journalists but also some from the glossy magazines. Most of them looked at me like I was a madman, because what i demonstated as an exercise for strengthening your feet probably looked more like it would work everything OTHER than your feet. However, after I had made them all perform the exercises you could see the lighbulbs go off as they got 'it'. In order to work my feet and ankles for running I have to stand on my feet and move, because that is whats going to happen when i run!


The feedback was excellent and so far I have seen one article about the day and also been contacted by a journalist for Runners World to contribute to an article in the new year.

So click here to read The Sun onlines  version of the day (make sure you click on the link to minimalist running tab)

A Long Overdue Post

Well I really have been slack haven't I!!

So here is an update on my personal challenge.

Training was going exceptionally well, I adopted what some experts might label as reverse periodisation, I  feel it is appropriate, which when applied to this goal simply means I was looking to acquire the necessary speed for a sub 2 minutes 800m then learn to endure it.

I was regularly hitting my 400m and 800m paced targets over shorter distances and was continuing to improve my strength and power, when work got in the way. I had 3 footballers wanting to work with me over the summer and when I get long term clients, who are coming in every day and working towards something, I do the work with them, it is something I have always done from working at West Ham and Gillingham and still do today. It builds a camaraderie, which is especially important when working 1-2-1, it can also be a case that when people are tired I can do the work and then turn around and say 'come on I'm tired and a lot older and if I can then...' you get the picture.

So during a period when my plan had been to be running 5-6 and 700m intervals at faster than race tempo, I was performing short explosive multi- directional drills (not good for me for me but very good for them) All the players returned to their clubs in tip top shape and one of them even topped every single fitness test.

Does this mean I have failed? Far from it! How? Well every single day since I set myself the challenge I have had a purpose for that days training, it has been part of a bigger picture, I was TRAINING rather WORKING OUT and have to say I'm in the best physical shape I have been in for a long time. The goal is still there I'm just looking at next track season rather than this one, Ill be 44 going on 45 so the achievement will be even greater!

Set yourself a goal and start TRAINING!

Introducing Bish the Fish

Michael Phelps beware! My sone Luke 'bish the fish' Holman is gunning for you ... Lucky for you he is only 8 so you will be long retired by the time he hits the big pool. He has asked me to post this and send it to the great man himself via twitter so lets see what the legend thinks

Poor quality footage I know - I did it on my phone at the end of an hours training session

Go Go Power Stranger!

Well for the last few weeks I have reintroduced myself to intensive plyometric training and walking like John Wayne for several days after each bout.... I obviously had a perkier bum when I ran that’s all I can say!




So in addition to the slightly more familiar strength work I have been hopping and bounding around  Fit 4 Personal Training Centre like the proverbial spring lamb. I also took advantage of the sunshine to start my speed (or not so speedy) work. Thankfully the back is holding out, but I do need to find a touch more speed ,however, I do have four months or so to find it.



Having finally done some research into the task in hand I found out only 2 UK men in the age group 40-45 actually broke 2 minutes for the 800m last year and my old mate Andy Knight missed out by a couple of 10ths, so that’s certainly given me the impetuous to push myself on. Hopefully by next posting ill have some video to pop up. Til then take a look at our latest client testimonial on Fit 4's Blog
 
Meantime I'm off to jump around!

Would Dubai-leave it

Well as you can see I still harbour ambitions to write headlines for a national red top newspaper one day.



January was a busy month for me, regular clients getting back into the swing following Christmas and new year as well as new starters getting the Fit 4 treatment



Then came a call to go to Dubai to work with a VIP client, not entirely out of the blue but unexpected nonetheless. Apparently they wanted me 'yesterday' so the wheels went into motion to ensure that all my clients would be well looked after while I was away, as well as buying up enough ambre solaire to stop the top of my bonce from frying.



However, as often happens, opportunity went as fast as it came and I spent the rest of the month continuing to scrape the ice of my windscreen.



In the meantime I’ve decided that I need a personal challenge to give my training a focus this year (see I do practice what I preach) So at the grand old age of 43 I will be attempting to break 2 minutes for the 800m. Whilst its not in the same league as a 4 minute mile it is still regarded as a watershed for many club athletes up and down the country and I'm sure would rate me quite highly amongst the fossils



Its by no means a formality, especially as I haven’t raced for close to 15 years! Blimey now I do feel old. But having kept myself pretty fit over the years I feel its doable



Ill be posting updates on my blog as to how training is going and obviously throughout the summer as to how the races are progressing, although I must confess getting of to a pretty inauspicious start by aggravating my back in the first week! Still I'm back on track – pardon the pun – and working mainly in the gym on my strength as well as reacquainting myself with the fundamental running drills which though I've coached many people to do I've rarely spent time doing myself lately.



Also please do check out the latest Fit4 personal training centre blog, this month Anne Searle proves we are not a one man band by singing Freds praises

January Blues

Well December actually.... i must try harder to keep my blog posts current!

Fit 4 client Tom Yousef was told in June by the rugby coaches at Oxford University if he wanted to get his varsity blue this season he had to be fitter. Cue the phone call to me and some gruelling rugby specific conditioning throughout the summer on The Old Deer Park in Richmond (its nice to get out and about from time to time). Tom, despite being tired from long arduous hours working his internship, gave every session all he had and based upon the RFU fitness test we could see he was improving. Well obviously he continued that application upon returning to college because in December he achieved his goal and played in the Varsity match at Twickenham and was on the winning side as well as Oxford produced a dominant display.

The moral here is have a SPECIFIC goal and it really galvanizes the mind to do whatever it takes to achieve it.

Clients Update

I've now handed over the Fit 4 blog to some of our clients who will be posting their stories and updates throughout 2011 so take a look at Ed Kimbers story which is up there now.

Also take a look at Alan Mortlocks MMA debut which is now posted on YouTube and see the shape a 55 year old is capable of getting in before you start to make up those excuses for not chasing your dreams.

I'm now looking forward to a break over Christmas, as my wife keeps reminding me, I have only had a week off work this year. That will recharge my batteries for January when our 'NEW YEAR NEW YOU' campaign will see many new clients join our existing base and give me and the team at Fit 4 many more challenges throughout 2011.