TOTW x 2

My big day came yesterday and it was EVERYTHING I hoped it would be! Grueling, challenging, leg burning, heart pumping, soul searching, exhilarating, inspiring, rewarding.

SweetH2O 50k. It's not the miles that get you, it's the course. Rooted paths, rocky crevice descents, water crossings, climbs to respect, 6,700ft. elevation gain, 2 x 4 miles of gas and power line roller coasters, and the famous Top Of The World (TOTW) x 2.

November 2011 I set my sights on new challenges, SweetH2O was my pick. It was to be my induction into ultra trail running and finding my inner strength in the process. Six months of training, digging deep, acquiring ultra status along the way, and finding my personal strong came out on this course. Never did I think to quit, never did I wish to be some place else, never did I question my quest. Every step that was grueling I relished, every step through rolling paths brought me inner peace, every step reminded me of where God has brought me in my life, every step I loved.

I'm riding high from this experience and will ride it into my next challenge. I hope you will set your sights on goals, no matter how great or small, that bring you to a place of witnessing your inner strength. It's all about discovering your personal greatness.
Peace!

Photo courtesy of my good friend and running gal Dixie Cox.

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

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!