Please Read – Organized Run In Patapsco State Park – Anyone Interested?

Hey all.

It’s your Route 40 administrator here (as Suha likes to call me).  In lieu of the Jolly Fat Man Run (since it is so far away for many of us), Suha is organizing a run on December 13, 2008 at 9 a.m. in Patapsco State Park.  Now, we know that this run will be nothing compared to the Jolly Fat Man Run, but it will be worthwhile nonetheless.  As some of you know, Suha is a Park Ranger at the Patapsco State Park and knows his way around there pretty well.  So, our fates will be in his hands.    I will be joining Suha.  Please let us know if you are interested as well.  Below is what Suha has to say about the run:

For those interested, I’m organizing a run at Patapsco State Park on Saturday 12/13/08 at 9AM.  I had originally taken the day off to do the Jolly Fat Man Run, but decided it was too far to go that early in the morning.  Anyhow, my plan is to run my normal 6 miler.  If anybody decides to come, we can adjust to as short as 4 miles or make it longer (i.e. 8, 9, even 10 miles…3 more and we can do a half marathon !).

The run route is along the Patapsco River on a non busy road and a paved pedestrian/biker only path.  It will be in Avalon Day Use Area of the park off Washington Blvd near the Baltimore/Howard County line.  There aren’t any hills (though they can be easily added if so desired).  Bathroom facilities (some primitive, some of the flushing variety) are located every few miles and the start and stopping points would be where we parked. The scenery is breathaking and there are no cross walks or stoplights.

If anybody is interested see me at class or shoot me an email.

Regards,
Suha

WOD (The Inchworm)

Hot and Cold!! One second I felt my thumbs, the other, it’s like I had no hands. It was a little brutal this morning, so we tried to keep moving to keep the blood flowing. One exercise that I really like is called the Inchworm: It’s an intense ab exercise you can do without any equipment. You assume a position where your feet are on the floor (shoulder width) while your hands are flat on the ground in front of you (also shoulder width). At the starting position your butt should be high in the air; imagine you’re making an inverted “V” with your body. Walk your hands out as far as possible, then walk your hands back to the starting position. Preferably, at the end position, your abs should be two to three inches off the ground and you’ll look like a flying superman. You won’t feel like superman, though. This really could hurt and when it’s almost done, you perform a pushup!! Just think of the above pictured worm!!!

WARMUP

200m Run

Jumping Jacks

Hill Run

High Knees

Dynamic Shoulder Stretches

200m Run

 

WORKOUT

100 Mason Twists (No Weights – SEE VIDEO BELOW)

Rolling Pushups

     (1) Perform 1 Pushup

     (2) Roll to the right, back into the pushup position and then perform 2 pushups

     (3) Roll back to start and perform 3 pushups

     (4) Continue up to 10

Plank Deltoid Raises

100 Mason Twists (No Weights)

10 Plank Deltoid Raises (With Weights)

     (1) In the plank position, body tight and grab the weight

     (2) Perform a lateral deltoid raise (One side at a time, then switch)

 

Inchworm Pushups

(1) Stand Straight up, hands by your feet and walk your hands on the floor

(2) Once the body is fully extended, perform a pushup

(3) Keep legs straight and walk your hands back to your feet

REPEAT X 15

 

Plank to Pushup (1 Minute)

200m “HAUL @SS” Sprint (Jog back)

100m Sprint (Jog back)

Bicep Curl to Tricep Kickback (90 Seconds)

 

Sitting Shoulder Presses

     (1) In the sitting position, weight in right hand, left hand on knee

     (2) Perform a shoulder press, keeping the back straight, core tight

Sets of 20, 15 and 10 (on each side)

 

Scissor Kicks (90 Seconds)

6″ Leg Raise Hold

6′ Leg Raise Hold (w/ weights/ 10 second increments/ REPEAT X 4)

Running Efficiently

This article certainly gives me a new perspective on running and hope for a bigger breakthrough. ~Liz

Running Efficiently

Hit the Accelerator

Stop jogging the old way and start running right. These tweaks will shave minutes off your race times — and pounds off your middle

By: Matt Fitzgerald, Photographs by: Kate Powers

Men have been running since we shared disputed turf with saber-toothed cats. So how come so many of us do it wrong? Plenty of reasons: desk jobs, cars, couches, complacency. The urgency is lacking, the muscles are unused. Few of us have ever felt the need for a lesson.

Prepare to learn — and burn. Running incinerates fat like nothing else. And a few tweaks to your technique will have you running faster and longer than any of your distant ancestors.

With all the glory available to world-class runners now, it’s no surprise that innovative coaches, sports scientists, and runners themselves search for new techniques to grab an edge.

Take Meb Keflezighi, for instance, the American who won the silver medal in the marathon at the Athens Olympics. He does things — cross-training, plyometrics, bicycling — that the great American marathoner of the ’70s, Bill Rodgers, never considered. (And Meb probably wouldn’t consider eating Bill’s favorite food, pizza with mayo.) The same cutting-edge methods that hone the likes of Keflezighi can help you. It’s time to reject conventional wisdom (CW) and hit the roads with newfound wisdom and vigor.

OLD CW: You were born with your stride; make the most of it.

NEW CW: Change your stride for the better.

Elite runners move more efficiently than the rest of us, using less energy at any speed. An efficient stride is comfortable and reduces risk of injury. Until recently, running coaches and biomechanics experts believed that individual stride patterns were too hardwired for average runners to learn to run more like the elites.

The latest science shows that anyone can change his stride for the better, with a little patience and discipline. But do it gradually, one modification at a time, and practice, each single change with every step until it becomes automatic. Here are the three best efficiency-boosting stride changes you can make.

1. Shorten your stride. About eight in 10 recreational runners overstride, according to Alan Hreljac, Ph.D., a professor of biomechanics at California State University at Sacramento. This creates a thudding, braking effect. To correct it, lean your entire body slightly forward as you run. Your feet will land a little closer to your body.

2. Defy gravity. Reduce the amount of time each foot is on the ground. While you run, think about pulling your leg backward just as your foot makes contact with the ground. A typical plodder lands, stands, and then thrusts backward.

3. Bounce less. Imagine a low ceiling 2 inches above your head. It’ll keep your gait smooth and efficient. You don’t want up-and-down; you want forward.

OLD CW: Speed is for sprinters.

NEW CW: Speed training helps everyone.

Think back on your past week of running. How much of it was at a brisk, saber-tooth–eluding clip? Today’s top runners do as much as 20 percent of their training at speeds faster than race pace. This conditions the fast-twitch muscle fibers that are seldom recruited during slower running. It also maximizes aerobic capacity (the rate at which your muscles use oxygen) and increases stride power and efficiency.

Speed training also makes you ripped.
You burn more calories, because, simply, it takes more energy to run hard. And fast running is the perfect companion to strength training — both work the fast-twitch muscle fibers. Here’s a speed-training format to try.

The Ladder

Do this workout at a running track.

1. Warm up with 5 to 10 minutes of easy jogging, followed by stretches for the hamstrings and calves.

2. Run one lap hard, then jog one lap.

3. Run two laps hard and jog one.

4. Run three laps hard and jog one.

5. Optional: Run four laps hard.

6. Cool down with 5 to 10 minutes of easy jogging.

OLD CW: Run up hills, then jog back down.

NEW CW: Run down hills, then jog back up.

Downhill running is integral to the training of elite distance runners. Running downhill increases stress on your legs, which makes them better able to handle impact — as long as you don’t overdo it. Running downhill can help you go faster, because your muscles will grow accustomed to the quicker stride required.

Once or twice a week, after completing an easy run, do four to six relaxed downhill sprints (not on a steep hill, just an easy grade) lasting about 20 seconds apiece. Recover between sprints by jogging slowly back up the hill.

OLD CW: Strength makes you faster.

NEW CW: Explosive power makes you faster.

You know by now that cross-training helps your running by strengthening the rest of your body while giving your running muscles and joints a break. Next step: Add plyometrics, or jumping drills, to your cross-training. You’ll improve your efficiency and power.

Researchers at the University of Jyväskylä, in Finland, found that runners who replaced a third of their weekly running with plyometrics improved their 5-K race times by roughly 3 percent, while a control group saw no improvement. So if you run a 25-minute 5-K, you can shave a minute off your time by running less. Try these plyometric exercises.

Split Squat Leap

Stand with your left foot half a step ahead of your right foot, your hands at your sides. Lower yourself until your back knee is about an inch off the floor, then leap as high off the floor as you can. (Drive your arms up above you to help propel your body upward.) While airborne, reverse the position of your feet so that when you land, your right foot is a half step ahead of your left. Immediately lower yourself into another deep squat. Complete 16 to 24 jumps (eight to 12 in each position).

Single-Leg Box Jump

Balance on your left foot facing a sturdy platform (such as an exercise step) that’s 10 to 18 inches high. Leap onto the platform, landing on your left foot, and immediately jump back down to the floor on the same foot. Do 10 to 20 repetitions, then switch to your right foot and repeat.

OLD CW: Make every run count.

NEW CW: Use the “hard-easy” rule.

Use a 1-to-10 scale to rate how challenging your workouts are. Most runners hover around a 5 (not hard, not easy) day after day after day. Today’s top runners avoid this gray zone by doing runs that are either truly challenging (8 and above) or very easy (3 and below).

The reason? The biggest fitness gains come from the hardest workouts — but you can’t take yourself to the limit every time you lace up your Asics. Follow the hard-easy rule and you can achieve better results with the same total amount of training you’re doing now. You’ll be able to push harder on some days by allowing your body to recover on others. This will help you avoid overtraining, and you won’t tire from a repetitive routine.

Let’s say you run four times a week at level 5. This week, try doing two level-8 runs (one long run and one speed session) and two level 2’s (short, easy runs). Either approach adds up to 20 effort “points.” Stick with the hard-easy schedule for a couple of months and check your race times. Your numbers should be smaller.

OLD CW: Stick to your plan.

NEW CW: Free your mind, man.

Too many runners treat their training plans as gospel. But a growing number are learning the benefits of “training opportunistically.” Here’s how it works.

You need to do your most challenging runs on days when you feel good. But you never know how you’re going to feel until you start running. Forcing yourself to crank out hard runs on predetermined days means you’ll inevitably turn in some subpar performances and won’t benefit as much as you could.

Begin each workout day with the option of either a Plan A (challenging) or a Plan B (easy) run. If you’re headed out for a Plan A effort but feel flat during your warmup, switch to Plan B: an easy run. And if you find you have plenty in the tank on a B day, gear up to an A. Of course, the catch is the temptation to declare all days Plan B’s. Make the switch only if you feel truly lousy. Otherwise, grind through it.

This takes a little discipline. And that’s one bit of conventional wisdom that will never change.

Matt Fitzgerald is the author of The Cutting Edge Runner (©2005, Rodale, Inc.).

WOD – 120108 (The Holiday Comeback)

(Please don’t stare at the above picture, lol) I hope you all enjoyed your couple days off, because the first part is over (Thanksgiving). It’s always hard to take an extended break, get into a few food induced comas during the weekend and stay fit at the same time. Well, you have a couple weeks before the next set of holidays and it’s going to be rough. Stay focused, eat well, take your vitamins and be consistent. This morning was a mix of everything to jump start the body back into the right frame of mind. Happy Monday Team!!

WARMUP

Jumping Jacks

Mountain Climbers

Wide Based Pushups (Similar to pike pushups, but feet are spread apart)

Various Dynamic Stretches

 

WORKOUT

200m Run

30 Curb Squats (R)

30 Curb Squats (L)

200m (UpHill Run)

Mountain Climbers

Wall Squats (One leg in the air, 30 Second hold on both sides)

Partner-Assisted One leg Squats (20 L & R)

(1) Teams of 2, grab each others’ hands

(2) Goal: Perfom a one leg squat together

(3) At the same time, each person kicks the right leg out and squat at the same time (repeat on the opp. side)

REPEAT X 2

200m Run

Walking Lunges (Starbucks)

 

WAKE UP AND SMELL THE STARBUCKS

4 Pullups

4 Squats

4 Pushups

REPEAT X 4

200m Run

As we’re running, we performed side shuffles, butt kicks, and sumo squats for the length of a block.

 

15 Knee Tucks (Took a deep breath - SEE VIDEO BELOW)

10 Knee Tucks (Took a deep breath)

5 Knee Tucks (Took a deep breath)

200m Run (Back to Bally’s)

“This movement is a tremendous lower body power developer. Explode into the air, bringing the knees towards the chest. This movement will develop powerful hip flexors. Minimize ground contact, while maximizing hang time. REMEMER: SOFT LANDING ALL THE TIME!!!!!!!”

WOD – 112408 (The Cold Breeze)

Great workout this morning team!! AlQiyamah did his thing and left me a bit sore for the remainder of the day. It was cold, and when you look at everything that we did, you could either say that we’re crazy or that we really try to provide a variety that will keep your muscles guessing. That’s the name of the game and the way to break any weight loss plateau. For someone starting out, take it one day at a time and do a portion of this workout (reduce reps, sets or the intensity, etc.). It’s tough, but you could always modify where you see fit.

“Start Strong, Finish Stronger” -Chev

WARMUP
200m Run
50 Situps (On hill)
200m Run
50 Jumping Jacks (On the parking lot median)

COREWORK
30 Boot Strappers
30 Cross Body Crunches (Right)
30 Cross Body Crunches (Left)
30 Flutter Kicks (Knees bent)

10 Pushups (10 Second hold afterwards)
10 Right knee to Right elbow Oblique Side Crunches (While in Pushup Position)
10 Left knee to Right elbow Oblique Crunches (While in Pushup Position)
REPEAT X 3 (Reps of Pushups were 10, then 5, then 2)

WORKOUT Pt. I (Instructed by AlQiyamah)
25 Air Squats
25 Forward Lunges (Right Leg out, then back to standing position)
25 Forward Lunges (Left leg out, then back to standing position)
25 Weighted Squats 
25 Calf Raises
REPEAT X 3 (Going down by 5 reps each set)

WORKOUT Pt. II (Instructed by Sgt. Shawn)
400m Run (Wind was brutal on the nostrils)

50 (R) Hamstring Leg lifts (On back, heel on curb, right leg in air, raise butt up as high as possible)
50 (L) Hamstring Leg lifts (On back, heel on curb, right leg in air, raise butt up as high as possible)

10 Scissors kicks
10 Reverse scissor kicks (On stomach, thighs up, butt tight, arms straight)
REPEAT X 4

20 In & Out Crunches

Make sure to check out the most recent post by Liz: “The Secret Benefits of Massage”. We all might need one after this morning.

TRAINING: RACE TRAINING

If you’re like most runners, you discovered the importance of pacing the hard way. You started too fast in your very first run or race, and ended up staggering and wheezing through the second half. But you learned your lesson and held back on your next attempt, allowing you to make it to the finish without the urge to vomit. Eventually, however, you may face a new dilemma: You become so good at running conservatively that you finish feeling too comfortable.

Runner’s World Article

TRAINING: RACE TRAINING

If you’re like most runners, you discovered the importance of pacing the hard way. You started too fast in your very first run or race, and ended up staggering and wheezing through the second half. But you learned your lesson and held back on your next attempt, allowing you to make it to the finish without the urge to vomit. Eventually, however, you may face a new dilemma: You become so good at running conservatively that you finish feeling too comfortable.

Runner’s World Article

Susan G. Komen Race for the Cure

We had a great turnout yesterday for the Susan G. Komen Race for the Cure in Hunt Valley, MD. We got there early, to avoid the exit closure and traffic jam. We got out the car around 6:00am to get one of our friends registered. I had on shorts, the race shirt and an undershirt. I felt like I had on wet saran wrap. It was cold, and I felt even more like an idiot when I saw everyone and their mother’s bundled up. So I know my teeth are about a 1/4 inch shorter from shivering. Overall, we shaved some time off of our 5K race times. Our first race was the Hadassah Race in August and I’m very proud of my team for working hard, training even harder and participating in the race. Great cause, great turnout from the community and we all know not to wear shorts and pretend that it’s not cold, lol. Here are a few pics from the event. BTW, our team collectively raised over $1000!! Nice job!! The official times will be updated to this posting once we get them.

Left to Right: Melody, Nadia (my wife), Elaine, Cherise

Nadia, Shawn (Mouthing: “COLD”), Nadia (Yes, 2 Nadia’s)

Look at the crowd

Melody, Cherise, Nadia, Glenn, Shawn, Nadia, Elaine, Sheldon

Glenn, Shawn, Sheldon, Suha (We all ran together)

All of us (Route 40 Represented very well)

Susan G. Komen Race for the Cure

We had a great turnout yesterday for the Susan G. Komen Race for the Cure in Hunt Valley, MD. We got there early, to avoid the exit closure and traffic jam. We got out the car around 6:00am to get one of our friends registered. I had on shorts, the race shirt and an undershirt. I felt like I had on wet saran wrap. It was cold, and I felt even more like an idiot when I saw everyone and their mother’s bundled up. So I know my teeth are about a 1/4 inch shorter from shivering. Overall, we shaved some time off of our 5K race times. Our first race was the Hadassah Race in August and I’m very proud of my team for working hard, training even harder and participating in the race. Great cause, great turnout from the community and we all know not to wear shorts and pretend that it’s not cold, lol. Here are a few pics from the event. BTW, our team collectively raised over $1000!! Nice job!! The official times will be updated to this posting once we get them.

Left to Right: Melody, Nadia (my wife), Elaine, Cherise

Nadia, Shawn (Mouthing: “COLD”), Nadia (Yes, 2 Nadia’s)

Look at the crowd

Melody, Cherise, Nadia, Glenn, Shawn, Nadia, Elaine, Sheldon

Glenn, Shawn, Sheldon, Suha (We all ran together)

All of us (Route 40 Represented very well)

How to buy Running Shoes? (MUST READ)

To figure out what type of running shoes you should buy, you first need to know that kind of feet you have. A knowledgeable salesperson at a running specialty store can help you find the right running shoe for your foot type, but you can also figure out what type of foot you have on your own. One way is to just look at your foot. A more accurate method is to examine your footprint by either running in the sand or on paper with wet feet.

There are three different types of feet:

Flat Feet

If you’re looking at your foot, you’ll know you have flat feet if you don’t see any arch. The bottom of your foot, from your toes to your heel, is completely flat. If you do the footprint test, your print will look like a foot-shaped blob. You won’t see an inward curve from your big toe to your heel.

Problem? If you’re flat-footed, you’re most likely an overpronator, which means that your feet roll inward when you run.

What to Buy: You will probably need a shoe that maintains your stability. Look for the words “motion control” and “stability” on the box of running shoes you are considering. In addition to motion-control shoes, some flat-footed runners also need to wear orthotics (custom-made shoe inserts that correct foot issues).

High-arched Feet

You should be able to easily determine if you have high arches — you’ll notice a high and definite arch on your foot. If you do the footprint test, your print will curve inward, making the middle part of your foot look very skinny. When you push your hand against the bottom of your foot, your arch will stay rigid.

Problem? If you have high arches, you probably supinate or underpronate, which means your feet roll outwards as you run. It’s very important that runners with high arches periodically re-measure their feet because running will cause their arches to gradually fall, making their feet longer.

What to Buy: You need to look for flexible shoes with a soft midsole that absorbs shock. When buying running shoes, look for options with the words “flexible” or “cushioned” included in their descriptions.

Neutral or Normal Feet

If you’ve examined your foot or your footprint and it doesn’t look flat-footed or high-arched, you most likely have a neutral or normal foot. Your footprint will have a noticeable curve inward, but not by more than 3/4 of an inch.

Problem? As long as you pick a shoe that doesn’t counteract your foot type, you shouldn’t encounter any problems. This is the most common type of foot, and it’s also the least susceptible to injury provided it’s outfitted with proper footwear.

What to Buy: If you have normal feet, you can choose from a wide variety of running shoes, including ones made for neutral runners or those with slightly flat-footed or high-arched feet. Don’t pick running shoes that have a lot of stability or motion control.

How to buy Running Shoes? (MUST READ)

To figure out what type of running shoes you should buy, you first need to know that kind of feet you have. A knowledgeable salesperson at a running specialty store can help you find the right running shoe for your foot type, but you can also figure out what type of foot you have on your own. One way is to just look at your foot. A more accurate method is to examine your footprint by either running in the sand or on paper with wet feet.

There are three different types of feet:

Flat Feet

If you’re looking at your foot, you’ll know you have flat feet if you don’t see any arch. The bottom of your foot, from your toes to your heel, is completely flat. If you do the footprint test, your print will look like a foot-shaped blob. You won’t see an inward curve from your big toe to your heel.

Problem? If you’re flat-footed, you’re most likely an overpronator, which means that your feet roll inward when you run.

What to Buy: You will probably need a shoe that maintains your stability. Look for the words “motion control” and “stability” on the box of running shoes you are considering. In addition to motion-control shoes, some flat-footed runners also need to wear orthotics (custom-made shoe inserts that correct foot issues).

High-arched Feet

You should be able to easily determine if you have high arches — you’ll notice a high and definite arch on your foot. If you do the footprint test, your print will curve inward, making the middle part of your foot look very skinny. When you push your hand against the bottom of your foot, your arch will stay rigid.

Problem? If you have high arches, you probably supinate or underpronate, which means your feet roll outwards as you run. It’s very important that runners with high arches periodically re-measure their feet because running will cause their arches to gradually fall, making their feet longer.

What to Buy: You need to look for flexible shoes with a soft midsole that absorbs shock. When buying running shoes, look for options with the words “flexible” or “cushioned” included in their descriptions.

Neutral or Normal Feet

If you’ve examined your foot or your footprint and it doesn’t look flat-footed or high-arched, you most likely have a neutral or normal foot. Your footprint will have a noticeable curve inward, but not by more than 3/4 of an inch.

Problem? As long as you pick a shoe that doesn’t counteract your foot type, you shouldn’t encounter any problems. This is the most common type of foot, and it’s also the least susceptible to injury provided it’s outfitted with proper footwear.

What to Buy: If you have normal feet, you can choose from a wide variety of running shoes, including ones made for neutral runners or those with slightly flat-footed or high-arched feet. Don’t pick running shoes that have a lot of stability or motion control.

WOD – 090308 (THE LOOP)

“MIGHTY MIGHTY ROUTE 40″

This class is no joke!! There are some secret weapons in this class that just needed some “pushing” and “shoving”, but they came out this morning to get the job done…COMPLETE THE LOOP!! Jackie, Nadine, Maura, Margaret…VERY PROUD OF YOU GUYS! I thought the distance we ran was further, but it’s actually 4.41 miles. The difference this time was……WE DIDN’T STOP!! You can’t say you’re not ready for the 5K in October. Great job ladies!!!

Oh, another SHOUT OUT to everyone else for taking the lead and plowing through. Liz, “The Blistered One”…Thanks for pushing yourself from beginning to end!!!

WOD – 090308 (THE LOOP)

“MIGHTY MIGHTY ROUTE 40″

This class is no joke!! There are some secret weapons in this class that just needed some “pushing” and “shoving”, but they came out this morning to get the job done…COMPLETE THE LOOP!! Jackie, Nadine, Maura, Margaret…VERY PROUD OF YOU GUYS! I thought the distance we ran was further, but it’s actually 4.41 miles. The difference this time was……WE DIDN’T STOP!! You can’t say you’re not ready for the 5K in October. Great job ladies!!!

Oh, another SHOUT OUT to everyone else for taking the lead and plowing through. Liz, “The Blistered One”…Thanks for pushing yourself from beginning to end!!!

Our Mapped Run – 082708

What’s up Team!!! Every wednesday we come to class and run. Some days the run is intense with exercises in between, other days it’s just brutal. We started going into the community behind Bally’s at the beginning of the summer. Once we got back there, we always turned back as if there was a bully on the corner. Of course we need to build up the endurance for it and we’re getting closer team!!!! Check out the map and see for yourself. Next week, we will make that complete loop.

http://www.mapmyrun.com/route/us/md/catonsville/474300698296

Our Mapped Run – 082708

What’s up Team!!! Every wednesday we come to class and run. Some days the run is intense with exercises in between, other days it’s just brutal. We started going into the community behind Bally’s at the beginning of the summer. Once we got back there, we always turned back as if there was a bully on the corner. Of course we need to build up the endurance for it and we’re getting closer team!!!! Check out the map and see for yourself. Next week, we will make that complete loop.

http://www.mapmyrun.com/route/us/md/catonsville/474300698296

WOD – 070908

Long Run Wednesday!We ran for about 1-2 miles this morning. Once we reached Catonsville Park, we gathered around the monkey bars for

1. HANGING BICYCLES CRUNCHES (BICYCLES IN THE AIR/WHILE HANGING)

2. (25) FULL ROM SITUPS

RAN TO THE FIELD, THEN;

3. BURPIES TO THE 50 YD LINE (PUSHUP JACKS IN THE MIDDLE)

4. MOUNTAIN CLIMBERS (ALTERNATING KNEES TO OPPOSITE SIDE ELBOWS)

5. SCISSOR RAISES (ONE LEG UP POINTING TO THE SKY, OTHER LEG IS 6″ OFF GROUND/SWITCHING AS DIRECTED)

REPEAT X 2

6. (5) PULLUPS/(5) SQUATS

REPEAT X 2

WOD – 070908

Long Run Wednesday!We ran for about 1-2 miles this morning. Once we reached Catonsville Park, we gathered around the monkey bars for

1. HANGING BICYCLES CRUNCHES (BICYCLES IN THE AIR/WHILE HANGING)

2. (25) FULL ROM SITUPS

RAN TO THE FIELD, THEN;

3. BURPIES TO THE 50 YD LINE (PUSHUP JACKS IN THE MIDDLE)

4. MOUNTAIN CLIMBERS (ALTERNATING KNEES TO OPPOSITE SIDE ELBOWS)

5. SCISSOR RAISES (ONE LEG UP POINTING TO THE SKY, OTHER LEG IS 6″ OFF GROUND/SWITCHING AS DIRECTED)

REPEAT X 2

6. (5) PULLUPS/(5) SQUATS

REPEAT X 2

WOD – 070208

Yesterday was our run day. The team did an outstanding job on the new path. We ran a total of 3 miles and people who thought it was shorter also got a dose of “Oh wow, I could do this”. The answer is “Yes” and as long as you give 110% all the time, the results will be mind-blowing.

1. 3 miles total: Includes run/walk/jog/hill sprints

2. One-legged squats (Alternating legs for each repetition)

3. Curb squats (One leg on the curb at a time REPEAT X 2 SETS)

4. Flutter kicks/scissors kicks/bicycle kicks rotation (REPEAT X 2 SETS)

Next week we’ll venture into Montgomery County..just kidding!!!

RUNNING TIPS

1. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing.
2. Do not increase your mileage more than 10 percent per week.
3. Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards. -aka- MIPPLES
4. Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
5. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
6. Do not run two hard days back-to-back.
7. Ice aches and pains immediately.
8. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
9. Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
10. Make sure you cut your toenails short enough so they don’t jam into your Shoes!
11. Put some BodyGlide between your toes on long runs.
12. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
13. Don’t stretch before a run (ie. static stretches). (We do dynamic stretches). Warm up by walking briskly or jogging slowly for several minutes.
14. Do not ice for more than 20 minutes at a time.
15. Do not use the hot tub after a race. It will increase inflammation and hinder healing.
16. Frozen peas make a great ice pack for aches and pains. A thin towel wrapped around them makes the cold more comfortable.

WOD – 070208

Yesterday was our run day. The team did an outstanding job on the new path. We ran a total of 3 miles and people who thought it was shorter also got a dose of “Oh wow, I could do this”. The answer is “Yes” and as long as you give 110% all the time, the results will be mind-blowing.

1. 3 miles total: Includes run/walk/jog/hill sprints

2. One-legged squats (Alternating legs for each repetition)

3. Curb squats (One leg on the curb at a time REPEAT X 2 SETS)

4. Flutter kicks/scissors kicks/bicycle kicks rotation (REPEAT X 2 SETS)

Next week we’ll venture into Montgomery County..just kidding!!!

RUNNING TIPS

1. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing.
2. Do not increase your mileage more than 10 percent per week.
3. Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards. -aka- MIPPLES
4. Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
5. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
6. Do not run two hard days back-to-back.
7. Ice aches and pains immediately.
8. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
9. Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
10. Make sure you cut your toenails short enough so they don’t jam into your Shoes!
11. Put some BodyGlide between your toes on long runs.
12. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
13. Don’t stretch before a run (ie. static stretches). (We do dynamic stretches). Warm up by walking briskly or jogging slowly for several minutes.
14. Do not ice for more than 20 minutes at a time.
15. Do not use the hot tub after a race. It will increase inflammation and hinder healing.
16. Frozen peas make a great ice pack for aches and pains. A thin towel wrapped around them makes the cold more comfortable.

Couch to 5K Training

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners’ program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run. 

MORE INFORMATION AND TRAINING SCHEDULE

GOT KETTLEBELLS?

Couch to 5K Training

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners’ program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run. 

MORE INFORMATION AND TRAINING SCHEDULE

GOT KETTLEBELLS?

How to Avoid Stomach Cramps When Running

Here are some ways to prevent or lessen the pain of the common side stitch:

1) Do not run on a full stomach. You shouldn’t drink large amounts of water or eat 2-4 hours before exercise. Sip small amounts (1-2 swallows) before and during exercise and wait to fully re-hydrate until after the workout. Dehydration can cause cramping as well, so do not ignore water/Gatorade during running. Always sip a few swallows at regular intervals if running for more than 30 minutes and in hot temperatures.

2) Decrease fast pace for a few minutes and continue deep breathing techniques during running. A common running sequence is a three step inhale and two step exhale pattern. Slowing down your pace will allow for you to keep up with that pattern. As you increase to near maximum speed, your breathing will become more labored. However, you can push through the pain and keep your pace if you concentrate on breathing deep by pushing your stomach out when you inhale and relaxing it as you exhale.

3) Pre-stretch before running by doing side torso twists. One of the best ways to pre-stretch the area is to lift your arms over your head and lean to the left and right at the waist.

4) Do more lower back and abdominal exercises – see Stomach/Abs articles at the Stew Smith article archive. Having a strong core will help you prevent the side stitch.

How to Avoid Stomach Cramps When Running

Here are some ways to prevent or lessen the pain of the common side stitch:

1) Do not run on a full stomach. You shouldn’t drink large amounts of water or eat 2-4 hours before exercise. Sip small amounts (1-2 swallows) before and during exercise and wait to fully re-hydrate until after the workout. Dehydration can cause cramping as well, so do not ignore water/Gatorade during running. Always sip a few swallows at regular intervals if running for more than 30 minutes and in hot temperatures.

2) Decrease fast pace for a few minutes and continue deep breathing techniques during running. A common running sequence is a three step inhale and two step exhale pattern. Slowing down your pace will allow for you to keep up with that pattern. As you increase to near maximum speed, your breathing will become more labored. However, you can push through the pain and keep your pace if you concentrate on breathing deep by pushing your stomach out when you inhale and relaxing it as you exhale.

3) Pre-stretch before running by doing side torso twists. One of the best ways to pre-stretch the area is to lift your arms over your head and lean to the left and right at the waist.

4) Do more lower back and abdominal exercises – see Stomach/Abs articles at the Stew Smith article archive. Having a strong core will help you prevent the side stitch.

Nike Parachute

Designed for athletes up to 170 lbs, the Medium SPARQ Parachute creates the drag necessary to force athletes to push themselves harder to achieve speed. The easy step-in belt was added based on athlete feedback, allowing you to get right to your workout without having to mess with buckles or adjustments.

Nike Parachute

Designed for athletes up to 170 lbs, the Medium SPARQ Parachute creates the drag necessary to force athletes to push themselves harder to achieve speed. The easy step-in belt was added based on athlete feedback, allowing you to get right to your workout without having to mess with buckles or adjustments.