Thursday, December 22, 2011

Snow, finally!

I went out with an alum last night, and when we got home, there was four inches of the white stuff on the ground.  This morning, a little over seven, in my estimation.  What does that mean for your training today?  Well, nothing different, really.  You get to go out for a good snow run!!  Get all those hip flexors, ACLs & MCLs and extensor digitorum brevis muscles (yeah, I googled that last one) good and sore by running in the deep snow for a while.  And instead of doing push-ups, go shovel your driveway, as well as the neighbors on each side of you.  Seriously, skip the push-ups, do the shoveling instead.  It's a great total body workout, and wonderful way to help our your neighbors.  Don't let a little weather get in the way of your consistent training.  Just make some small adjustments; in clothing, pace, and mode; and get the job done.


Monday, December 19, 2011

Clean Cage

I didn't get in a 40 minute fartlek today, even though I was hoping to. Instead, I spent quite a while cleaning out the cage, and organizing all of our soft goods for the upcoming season. The good news is, all the winter track kids will get to do some "Shopping" when they get back from break, as we have some extra shorts, some wind suits and some rally towels that need to be moved out.

Hopefully everyone did their lunges to warm up today, and is making sure to get lots of sleep.  Medium long aerobic run tomorrow!


Wednesday, December 14, 2011

Winter Break Training

I want to keep it very simple for winter break training.  I will not have any personal contact with anyone, so I want to keep the training simple, but effective.

We will have one speed day a week, one overdistance run a week, multiple strength sessions, as well as multiple recovery days.  I suggest staying on the schedule I put out, but if you need to make slight modifications, then don't let the schedule get in your way.  Just make sure to get in lots of quality miles, quality strength, and a dash of speedwork over the winter break.

All of these workouts should be preceded by a short warm-up and the lunge routine.  Do these workouts early in the morning, before you have time to figure how how to procrastinate them away. 

Mondays - 40 minute Fartlek off-road (trails)
Tuesdays - 45 min EZ Aerobic run w/Push-Up Pyramid
Wednesdays - 50 min Creative run w/calisthenics every ten minutes
Thursdays - 60 min EZ Aerobic run w/Push-Up Pyramid
Fridays - 20 min Recovery run
Saturdays - 75 min OverDistance run
Sundays - Off Day w/focus on Hydration, Nutrition and Relaxation (HNR)

Even though I will not be around in person, I will be reachable at all times.  If you have any questions, if you start to feel injured, if you need any clarification on anything; please let me know.  We can work on it via text or email or blog comments and keep you on the right track!  You all have been working very hard since October, we don't want to let it waste away in the next two weeks!


Friday, December 9, 2011

The benefits of eating those EZ peel oranges

California Cuties

In addition to being loaded with vitamins and minerals, Cuties are free from fat, trans-fats, cholesterol and sodium.

Vitamin C

Cuties are a good source of vitamin C, an antioxidant that may help boost immune function1, keep skin looking youthful, enhance iron absorption and protect against diseases like cancer, high blood pressure and stroke.


Cuties contain folate, which some research shows may play a role in maintaining a healthy heart. Consuming folate during pregnancy has also been shown to reduce the risk of birth defects.


Cuties are high in potassium, which helps the body maintain proper fluid balance, transmit nerve impulses, improve muscle contraction and maintain normal blood pressure.


Cuties are a good source of fiber, with nearly 14% of the daily recommended amount in one serving.

(reproduced from the California Cuties website)

In college, my ski coach would leave out a box of those mini-oranges in the ski locker room every Monday. He encourage us to eat a box a day, as a team, and he would replenish them as soon as they were gone.  High in vitamin C to prevent colds, full of water for a little hydration, and easy to take "to-go", they were (and are) a perfect winter snack. Eat two or three a day, eating healthy fruit is one of those little things that help you become a champion!


Saturday, December 3, 2011

Frozen Beard Run

Great run this morning; super cold, windy, heavy snow that turned wet as the temp rose throughout the day tried to stop us, but 8 hardy runners forged on.  By the end of the run, I ended up sporting a great ice beard, a couple of kids got frozen hands, but for the most part, everyone made it unscathed to the bagel store.  It wasn't snot freezing weather, but it was close.

So, even though the roads were pretty hairy, (which is why I do not fault anyone for running at home), huge props got to Janey, Laura, Julia, Johnny, Zach, Ciara, Charlyn and Jess, for getting in seven great miles in a little over an hour up here in the DTC.  Running through moderately deep snow is a great workout, it adds a hint of resistance, but it also forces you to stay balanced, to stay alert, and keep those secondary running muscles engaged to prevent slips and falls.  It was a great workout, one you can look back on when it is windy in the spring and say, I ran for an hour in that, a little wind is nothing!

Great job everyone, see you all Monday, with a sparkling cleaned out cube!


Friday, December 2, 2011

OverDistance Run

We're bringing back the #chstrack Saturday morning runs in the Tech Center! Yay, these are some of my favorite workouts. Starting at my place at 830, we run up to nine miles. Sme groups run a little more, some a little less. All of us need to run for over an hour however. Running for over 60 minutes will develop those tiny little muscles, streamline the mitochondria that power those muscles, as well as make the bronchioles and aveloi in our lungs more efficient at transferring oxygen and carbon dioxide. Also, running for an hour makes the bagels taste that much better! I plan on being done with the run and the bagels by 1030 or so, if that helps with planning rides. Chloe Beth and I will see you all tomorrow! SEP