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TRAINING PLANS Running Assessment FormAthlete NameHelmut SchmidtEquipmentEquipmentRunning shoes (type)Interested?NeutralShoelacesOrthotics / insolesYes- orthotics. Pronation issuesSocks (type include compression)Compression sleeves - 2XURace beltYesHat / visorYesSunglassesYesRain & wind gearYesCold weather gearYesHydration system (preferredmethod)Waist beltFood storage (preferred method)Waist belt pouchHR MonitorYesWatch / Smart watchYesGPSYesCadence sensorNoYesAltitudeNoNoLevel of Skill (Self-Assessment)[ 1 Novice / Uncomfortable 5 Experienced / Comfortable N/A Not applicable D/K Don’t know ]12Do you like to run on roads?34xDo you have experience with trackworkouts?xDo you like to run off-road?Do you like running hills?Are you able to pace yourself for longdistance runs?5xxxD/KN/AComments
TRAINING PLANS Running Assessment FormLevel of Skill (Self-Assessment)[ 1 Novice / Uncomfortable 5 Experienced / Comfortable N/A Not applicable D/K Don’t know ]123Can you estimate output effort usingRPE (zones 1 - 5)?45D/KN/AxAre you comfortable with HR monitor?xTraining HistoryYears running10 years, on/off due to injuriesLongest run (to date)13.1 miles (half-marathon)Complexion of training sessions(frequency, duration, type)Past: 2-3x per week60-90 min/ Longer aerobicCurrent: SameGroup / organization (history,current, available)Running group - weeklyCoach / instruction (history, current,available)Pace coach - not really individualized workouts.Run capability (predicted)Times for 5k: 24 minTime for 10k: 51 minTime for 13.1 mile (half-Ironman): 1:53:00Time for 26.2 mile (marathon): 4:40:00Triathlon timesRun split: Sprint - SAME AS ABOVERun split: OlympicRun split: IRONMAN 70.3Run split: IRONMANLife-time PR’sTimes for 5k: 21 minTime for 10k: 44 minTime for 13.1 mile (half-ironman):1:55:00PR’s achieved over the last 12monthsTimes for 5k: 23minTime for 10k: 45minTime for 13.1 mile (half-ironman):N/AComments
TRAINING PLANS Running Assessment FormMedical History (from Athlete Questionnaire)Document information from athlete questionnaire that may affect running performance, goals, capabilities, training plans.DOB18/03/1963GenderMaleHeight185 cm (6 ft 1 in)Weight79 kg (175 lbs)Is this your normal weight?YesResting heart rate54Resting blood pressure130/105Conditions/chronic diseasesHave you ever had any of the following:DiabetesHepatitisPneumoniaHigh blood pressureBack/joint painKidney infectionHeart murmurInfectious monoHeart diseaseHead injuryAngina / chest painOther- specify
TRAINING PLANS Running Assessment FormMedical History (from Athlete Questionnaire)Document information from athlete questionnaire that may affect running performance, goals, capabilities, training plans.CardiovascularAre you suffering from a heart condition (heart attack, angina, irregular beat,hole in heart etc.)?YesNoDo you feel pain in the chest when performing physical activity?YesNoDo you suffer from high or low blood pressure?YesNoAre you taking medication to control your blood pressure or a heart condition?YesNoDo you have a back or joint problem that could be made worse throughphysical activity?YesNoDo you knowingly suffer from diabetes?YesNoDo you suffer from respiratory illness (asthma, bronchitis, emphysema) orhave shortness of breath with mild exertion?YesNoAre you under medical treatment for any illness?YesNoFor ladies only: Are you pregnant (or have you had a child in the last 3months)?YesNoSurgeriesNoneMedicationsIntermittent anti-inflammatoriesAllergiesWheat – glutenInjuries (bones, joints, muscle)and/or surgeriesPartially torn meniscus, slight hamstring tendonitisTreatment for injuriesIce, ultrasound and anti-inflammatories when gets aggravated.What aggravates injuriesFast running and any hard downhill running
TRAINING PLANS Running Assessment FormMedical History (from Athlete Questionnaire)Document information from athlete questionnaire that may affect running performance, goals, capabilities, training plans.Any (safety) issue that wouldaffect training program?NoneHistory of medical issues duringexerciseNo, just the meniscus and tendonitis mentioned aboveFitnessMethod of measurement6 minute run1 mile (0.6k) run3.1 (5k) run30 minute runMeasurementsDateDateSpeed306:03Distance6.03 kilometers1250metersHeart rate (average)157159RPE89Cadence7775Date1.5 mile (2.4k) runDateDateGait Analysis (Observation)Complete analysis from anterior, lateral, and posterior viewsBody PartHeadPosture / leanBody movementViewMovementDescriptionLateralLooking forwardLateralLooking downVery slightly - slight hunchPosteriorMovement (amount / direction)Head mostly stillLateralUprightLateralLeaning forwardLateralLeaning backwardAnteriorLittle movement in trunkMinimalAnteriorRotation in trunk (amount)Very littleLateralVertical movement (bouncing)MinimalYes - slight lean
TRAINING PLANS Running Assessment FormGait Analysis (Observation)Complete analysis from anterior, lateral, and posterior viewsBody PartPelvis / hipsHips / kneesViewMovementDescriptionPosteriorHips evenPosteriorHip tilted rightPosteriorHip tilted left (posterior view)LateralAnterior tiltLateralPosterior tiltYes - slightlyAnteriorHip adduction (knees inward);ValgusNo - orthotics have keptstraightened upAnteriorHip abduction (knees outward);Bow legsNo - orthoticsArm opposite of trunk rotationArm swingAmount of swing backMinimalAmount of swing forwardMinimalElbow flexed (degree)90 -100Elbow extendedShouldersHand relaxedYesHand clenchedNoDepressedYesRetractedProtracted (hunch)Yes - SlightlyElevateForefootMidfootFoot strikeYesHeelFoot external rotationNo - orthoticsFoot internal rotationFoot neutralYes
TRAINING PLANS Running Assessment FormGait Analysis (Observation)Complete analysis from anterior, lateral, and posterior viewsBody PartViewMovementDescriptionFoot under kneeFoot in front of kneeStrideYesFoot behind kneeKnee height? During swingphase?Low - slow/ shuffled stridePronateSupinateAnklesDorsiflex during midstancePlantar flex at end of stanceperiod (to raise heel)Breathing mouth onlyBreathingYesBreathing nose onlyBreathing mouth and noseRating1 poor2 fair3 okay4 good5 very good6 excellent4Gait Analysis TechniquePriorityFlawsSolutionPostureBit hunchedLower back, erector strength, focus on armposition and movement.StrideStride is extended and cadence is lowslow/ shuffledTapping drills to stimulate turnover neuromuscular timingExercises for Hamstring tightness
Triathlon times Run split: Sprint - SAME AS ABOVE Run split: Olympic Run split: IRONMAN 70.3 Run split: IRONMAN Life-time PR's Times for 5k: 21 min Time for 10k: 44 min Time for 13.1 mile (half-ironman):1:55:00 PR's achieved over the last 12 months Times for 5k: 23min Time for 10k: 45min Time for 13.1 mile (half-ironman):N/A
