Treadmill Training

http://www.active.com/triathlon/Articles/Treadmill-Training-With-Dave-Scott.htm

The treadmill... I know, I know... the dread-mill. It's not quite the same as the beautiful outdoors, can't let the wind catch your hair or breathe in the fresh air. What the treadmill does offer is an alternative way to get that run/walk done. Let's look at it as a valuable training tool that allows you to get specific with your speed, incline, and form. I use the treadmill for exactly that, spending miles not just on intervals but also concentrating on form every week. The above link is an article posted on active.com by Dave Scott, 6-time IronMan World Champion. It's a pretty good article and a darn good workout! I performed this workout with my running/walking gym peeps for the past 2 weeks, 1st week as stated in the article and 2nd week reversed. It's a great combination of speed and hills, you'll definitely feel it! So... get your dig deep music going, find your STRONG, and get it done!

• Warm Up: 8-12 minutes at 1.5 to 2 percent grade, starting off with a slow jog. In the last 3-5 minutes of the warm-up, gradually increase to your standard aerobic speed (outside pace). This gives your heart rate time to catch up. (Note: HR is not a good indicator until you’ve been running for about 15-20 minutes.) Once at aerobic speed, you’re ready to go into the first set
• First Set: 6x2 minutes on a hill with 1-minute rest intervals; effort should be moderately hard at the offset
• 45 seconds at 5 percent grade (don’t change speed)
• 45 seconds at 6 percent grade (don’t change speed)
• 30 seconds at 7 percent grade (don’t change speed)
• 1 minute rest interval at 2 percent grade (remain at your aerobic pace; don’t go down to a softer speed)
• Repeat 5-8 more times
• Second Set (leg turnover): 8-12x20 seconds at 0-.5 percent grade; you should be working at a sub-threshold pace. Segments are short to avoid unnecessary stress.
• Run for 20 seconds with good balance, symmetry and control; it’s not a flat out sprint.
• Jump off belt and straddle the treadmill for 20 seconds
• Jump back on for 20 seconds
• Repeat this sequence 8-12 times
• Third Set (if time permits): Run steady at aerobic pace for 12-20 minutes (1.5-2 percent grade).
• Extra Credit: Repeat sets 1 (with slight modification) and 2.
• Set 1 (modification): 6x1 minute on hills from 5- to 7-percent grades. Effort should be moderately hard to hard at the end. Include a rest interval of 1 minute between each round.
• Set 2: Same leg turnover set at 8x20 seconds
• Cool Down

Dig Deep Music Playlist

I am constantly looking for new music, songs that will motivate my gym peeps for spin, cross train, or running. I have come across a gazillion songs! My personal playlist... you know when you need to bring it on, suck it up, dig deep, lose your weak... that's my playlist. Below are some songs on my list now that are motivating me through tough training. Try a few the next time you need to find your STRONG!

Renegade - Daughtry
When We Stand Together - Nickelback
Titanium (feat. Sia) - David Guetta
I'm a Machine (feat. Crystal Nicole) - David Guetta
Feel It (Three 6 Mafia vs. Tiesto) - Three 6 Mafia
Diamond Eyes (Boom-Lay Boom-Lay) - Shinedown
All In - Lifehouse
Closer to the Edge - 30 Seconds to Mars
Rip It Up - Jet
Pure Rock you - Fissunix's bootleg

*Leave a comment and tell me your favorite dig deep song.

Nothing can prepare you for TOTW, but TOTW.

In triathlon there is a saying, 'nothing can prepare you for an ocean swim, but an ocean swim'. In trail running, 'nothing can prepare you for TOTW, but TOTW'. Top Of The World is a challenging climb that puts you on a power-line roller coaster to an elevation of 1150 feet over 1.5 miles (I'm estimating from my Garmin).  It was a great challenge for a road runner - newbie trail runner and definitely a highlight of the SweetH2O Sweetheart race this Saturday. I loved every arduous minute of it!

The SweetH2O Sweetheart Half was held in Sweetwater State Park, Georgia by the Douglas County Rogue Runners. They put on a great race and the volunteers were outstanding. I had a blast! The course offered a perfect blend of challenging climbs and serene forest. Top Of the World peak was an experience in itself, one that strangely has me wanting more of that beast. My favorite part of the course was around mile 10 where the trail turned serene. I found my self alone, smiling, and feeling like I was 12 years old running through the woods again.  I participated in this race to check out the course that will be doubled (+5miles) for the SweetH2O 50k race in April. I took it as a training run with no expectations, and came home as 4th place female finisher! They even gave me a coffee mug trophy. I'll be back in April, finding my STRONG for TOTW x 2. Where are you finding your STRONG?

TRX Sample Workout

Now that you have read about TRX, here is a sample full body circuit workout you can try. Include a 10 minute warmup and end with stretching. *As always, make sure you are cleared with your doctor before beginning a new exercise program.
Perform each exercise for 30sec. with a 30sec. recovery and each circuit 2-3x.
Circuit 1:
1. TRX jump squat
2. Chair/bench dips
3. TRX Plank

Circuit 2:
1. TRX 1 legged squat (R 30", L 30")
2. TRX rows
3. Crunches

Circuit 3:
1. TRX hamstring curls
2. TRX Pushup
3. Bicycle crunches

Get down with TRX

I am a huge fan of body weight exercise, exercises that are done using just the body as the exerciser's weight is leveraged for resistance. Pushups, dips, situps, planks... all are some basic body weight exercises. I usually incorporate this type of training with my gym peeps and clients, all of which have made great fitness progress with them. TRX is another avenue of gaining fitness using your own body weight. 


What is TRX? TRX is suspension training, made of straps with grips that attach to a fence, pole, or anchor. It is a portable training tool that leverage's gravity and the user's body weight. www.trxtraining.com
 


Advantages of using the TRX:
*Promotes joint and muscular stability
*Development of the core muscles - you have to engage the core
*Allows the user to exercise in 3D - which represents our everyday movements
*Build strength and power without bulking up - women don't get bulk, men get chiseled!
*Great training tool for most fitness levels
*Portable


Disadvantages of the TRX:
*Cost - it is about $200
*Initially the exercises can be awkward for new users
*Individuals with weaker body muscles below the normal range may not have the core stability or joint integrity that will allow them to use this system effectively.

My opinon of TRX:
It ROCKS! As a runner and athlete in other sports, I need to make sure I have good overall body strength to help keep me injury free and performing at the level I want. Runner's especially need to keep their core, hips, glutes, and quads strong to protect the knees, keeping a strong base of support. I can get super low in squats and lunges that allow me to place more load on the glutes, hips, and quads without compromising form. Man my butt gets sore! Many upper body exercises are available without lifting weights and bulking up. In fact I think I have gotten stronger in my upper body because my body weight is more challenging than the 10lb dumbbell I was picking up! The TRX is not the "be all" to training or the only piece of equipment that can get the results I or anyone else want. It is another option of training to choose that allows me variety and movement patterns that help me to reach my goals. If you are looking for something new in your routine or new ways to challenge your fitness, then get down with TRX. It will help you lose your weak!

References:
American Council on Exercise TRX Suspension Trainer professional
Fitness Anywhere: Learn about TRX
http://www.personaltrainersnyc.net/benefits-of-trx-training

To cherry juice or not to cherry juice?

http://www.livestrong.com/article/312268-what-are-the-benefits-of-pure-cherry-juice/
I have been trying this cherry juice thing as a muscle recovery aid over the past 3 weeks and here is my experience thus far...
My workouts have been increasing in intensity with lots of hill runs and strength training to prepare for the SweetH2O 50k in April. Along with that comes more muscle soreness and longer recoveries as my body tries to adapt to the new stresses placed upon it. I read about the benefits of pure cherry juice speeding muscle recovery and definitely wanted to give it a try as my recovery times are not going to get faster on their own. I've come to terms with it... I'm not getting any younger and I just can't bounce back like I was 20! I bought a cherry juice concentrate and took 2 tbsp. daily over a 3 week period. I believe my recoveries have been better with the cherry juice. My muscles seemed to have less fatigue the next day than normal after hard workouts/runs. Also, I did feel like I had less inflammation overall. Other factors to consider during this time frame: 1. I did have 8 hours of sleep each night. 2. I took Epsom salt baths after high intensity work. Both of which aid in recovery as well.
In a nutshell, my opinion is that pure cherry juice aides in recovery and inflammation. Even if it is a small amount, every little bit helps. You gotta' do what you gotta' do to keep on truckin'! I'm going to stick with it for the time being. If you try it, let me know your thoughts.
Peace!

Here we go!

Yep, first blog... encouraging better health, obtaining fitness goals, living a better life and documenting my adventures and training. I'll try to include informative articles and links that can help with all of our #1 goal... get healthy and fit! Who doesn't have this on top of their New Year's resolution? As you can see from my bio, I like to have a foot in various activities and will also include some of my highs and lows in my constant training. I say constant training, but really it is just the life I have adopted outside my family! Hope you will benefit from the info and experiences I post.
Peace!