Marathon
Are you looking to Just Finish the Race? Or kick some trash? (I hope it's the second option...even though around mile 18 or 20 my point of view always changes...)
There are so many ways to train for a marathon, or any race, that things can get confusing. I've trained for marathons with lots of milage up front and speed work at the end, and the opposite way with speed work first and mileage later.
I am personally a fan of doing speed work first. This training method makes sense to me...and, if you haven't noticed, I like speed work. There's a LINK to the training program that I've used with the speed work up front.
I would suggest that you do find a program that fits your goals and abilities. Having a program is motivating, safe(r), helpful, and confidence building.
I would also suggest that you do get a LOB (Lot Of Both--speed work and milage---I just can't stop myself). Mileage is important, but so is having a fine tuned engine.
Wednesday, July 22, 2009
Monday, July 20, 2009
Stretching 101
You may already know all of this, but I just wanted to cover the bases. I see so many people doing things wrong, well, not WRONG, but not in the best way, so let's clear things up.
DO NOT stretch before your workout. WHAT? A rather new idea, but study after study, article after article, journal entry after journal entry has confirmed that stretching pre-workout is inefficient and potentially damaging. 1. you are stretching muscles that have not been warmed up yet and are therefore not elastic, which can actually lead to injury. 2. stretching pre-run/workout/walk/whatever can actually weaken your muscles for the next 10-15 minutes (and who wants that when they're trying to bust out some 200's?). DO WARMUP. This means start with a nice easy jog or walk of 5-10 minutes before you try to break a world record.
DO stretch after your workout. Stretching your now warm and elastic muscles will really benefit you most for you NEXT workout. You are gaining flexibility/balance/strength that will help you be more relaxed and keep injuries at bay.
DO YOGA. If you are still doing the hurdle stretch and the old arm pull across the chest, you really should stop. Please do yoga. The benefits are overwhelming. Flexibility/balance/strength/focus are all part of yoga. You'll gain more from 5 minutes of yoga then 10 minutes of your 1950's toe touches. It's easy to browse a yoga index (provided by yoga journal and linked at left), check out some books from the library, or buy a few yoga videos (think Rodney Yee).
*extra bonus tip* runners who tone and improve core strength run up to 33% better (that can translate into big minutes!)
DO NOT stretch before your workout. WHAT? A rather new idea, but study after study, article after article, journal entry after journal entry has confirmed that stretching pre-workout is inefficient and potentially damaging. 1. you are stretching muscles that have not been warmed up yet and are therefore not elastic, which can actually lead to injury. 2. stretching pre-run/workout/walk/whatever can actually weaken your muscles for the next 10-15 minutes (and who wants that when they're trying to bust out some 200's?). DO WARMUP. This means start with a nice easy jog or walk of 5-10 minutes before you try to break a world record.
DO stretch after your workout. Stretching your now warm and elastic muscles will really benefit you most for you NEXT workout. You are gaining flexibility/balance/strength that will help you be more relaxed and keep injuries at bay.
DO YOGA. If you are still doing the hurdle stretch and the old arm pull across the chest, you really should stop. Please do yoga. The benefits are overwhelming. Flexibility/balance/strength/focus are all part of yoga. You'll gain more from 5 minutes of yoga then 10 minutes of your 1950's toe touches. It's easy to browse a yoga index (provided by yoga journal and linked at left), check out some books from the library, or buy a few yoga videos (think Rodney Yee).
*extra bonus tip* runners who tone and improve core strength run up to 33% better (that can translate into big minutes!)
A Marathon Workout
I know a few peeps who are preparing for a marathon and thought I'd share a favorite workout.
Hop on the track of course...
Warm up with a mile or two (well, I guess you can do this off the track..and better so).
Run 800m at goal time (in minutes). If your goal is to run a 4 hour marathon, your 800 pace should be 4 minutes. If you want to run a 3:15 hour marathon, your 800 should be 3:15 minutes.
Recover between 800's with a 400m jog.
Repeat 8 times*
Cool down with a mile
STRETCH
*you'll thank me later
Hop on the track of course...
Warm up with a mile or two (well, I guess you can do this off the track..and better so).
Run 800m at goal time (in minutes). If your goal is to run a 4 hour marathon, your 800 pace should be 4 minutes. If you want to run a 3:15 hour marathon, your 800 should be 3:15 minutes.
Recover between 800's with a 400m jog.
Repeat 8 times*
Cool down with a mile
STRETCH
*you'll thank me later
Saturday, July 4, 2009
New Yoga Likes
Always on the look out for new vinyasas or different yoga poses, I found THIS and LOVE it.
Great for the knees and good for the tone.
Here's how my yoga class is currently operating.
Monday is about toning up and building strength. We move through the poses quickly, but add repetitions and do some lifts. I think of it as prep work for more advanced positions. Some students have now moved into the advanced poses and practice these while the rest continue building muscle and balance. We also spend some time in inverted poses.
Wednesday is endurance work. We warm up with the Sun Salutation and move right into all three warrior poses. We hold I and II for 2 minutes and Warrior III for 1 minute and a bit. We hold Downward Facing Dog for 3 minutes. We do a bit of plank work, holding in Plank Neutral and Star. This past week I also added THESE dancing moves and everyone enjoyed it. It's summer time here and I don't turn the AC on in our room, so we're all sweating pretty good--we love it!
Great for the knees and good for the tone.
Here's how my yoga class is currently operating.
Monday is about toning up and building strength. We move through the poses quickly, but add repetitions and do some lifts. I think of it as prep work for more advanced positions. Some students have now moved into the advanced poses and practice these while the rest continue building muscle and balance. We also spend some time in inverted poses.
Wednesday is endurance work. We warm up with the Sun Salutation and move right into all three warrior poses. We hold I and II for 2 minutes and Warrior III for 1 minute and a bit. We hold Downward Facing Dog for 3 minutes. We do a bit of plank work, holding in Plank Neutral and Star. This past week I also added THESE dancing moves and everyone enjoyed it. It's summer time here and I don't turn the AC on in our room, so we're all sweating pretty good--we love it!
Tuesday, June 9, 2009
CHALLENGE
While making all of these diets and including my own diet in the process...I've make some deep commitments to salad. I've always liked it, especially all dressed up with chicken and mandarins, but I've never been truly committed to The Salad. You know just the romaine + ice burg + spring greens + spinach + radishes + carrots type.
I'm am now committed. We have a salad at EVERY dinner.
Your challenge? Commit to The Salad --that's the nothing fancy, just the good stuff type --every night for SEVEN DAYS!
ARE YOU IN?
*BTW: Menopause Gal has lost 10 lbs in a week and 2 days. Yes, a lot of weight, but it came off quick just cause she was eating the wrong stuff for what her body was going through. She wants 5 more lbs off and is going to continue with the diet another week. We will then revamp it and up the calories.
I'm am now committed. We have a salad at EVERY dinner.
Your challenge? Commit to The Salad --that's the nothing fancy, just the good stuff type --every night for SEVEN DAYS!
ARE YOU IN?
*BTW: Menopause Gal has lost 10 lbs in a week and 2 days. Yes, a lot of weight, but it came off quick just cause she was eating the wrong stuff for what her body was going through. She wants 5 more lbs off and is going to continue with the diet another week. We will then revamp it and up the calories.
Saturday, June 6, 2009
...More for your 'mill
I thought I'd share some other crazy things I do on the 'mill. Be BRAVE! Try these out...you'll look like a pro!
Defensive Drill: I turn my 'mill down to 4mph, with one hand holding on up front I turn my body sideways. Squat down and move feet in a defensive basketball slide...without the slide! Hum...how to explain...shuffle/hop feet in a squat going sideways on your 'mill. Once I've got a beat, I hike it up to 6mph...but stay where you feel in control. Get it? If not, give me a call...it's cool! I usually count to 50 while doing this and then change to the other side. I do 2-3 sets.
A-skip: this one is tricky, but fun. Every third step, lift your knee and drive it down..Hey, THIS GUY explains it pretty well. You can do it with just one side and then the other, then when you get it, put both together. SWEET!
Skip Kick: I can't find a nice guy to explain this one. Jog lightly on the balls of your feet. Kick one foot/leg straight up in front in a hop. Kind of like the A-skip, but bringing up a straight leg instead. Start with just one leg and then alternate when you get in the groove. Yeah...call me.
Yep, I do these crazy/weird looking drills in my small gym...and guess what. Nobody cares. Don't be afraid to try them out. They're great for your work out, help with turn over and form, improve agility, strengthen and protect ligaments and tendons, and if nothing else, I'll think you're cool for trying.
Defensive Drill: I turn my 'mill down to 4mph, with one hand holding on up front I turn my body sideways. Squat down and move feet in a defensive basketball slide...without the slide! Hum...how to explain...shuffle/hop feet in a squat going sideways on your 'mill. Once I've got a beat, I hike it up to 6mph...but stay where you feel in control. Get it? If not, give me a call...it's cool! I usually count to 50 while doing this and then change to the other side. I do 2-3 sets.
A-skip: this one is tricky, but fun. Every third step, lift your knee and drive it down..Hey, THIS GUY explains it pretty well. You can do it with just one side and then the other, then when you get it, put both together. SWEET!
Skip Kick: I can't find a nice guy to explain this one. Jog lightly on the balls of your feet. Kick one foot/leg straight up in front in a hop. Kind of like the A-skip, but bringing up a straight leg instead. Start with just one leg and then alternate when you get in the groove. Yeah...call me.
Yep, I do these crazy/weird looking drills in my small gym...and guess what. Nobody cares. Don't be afraid to try them out. They're great for your work out, help with turn over and form, improve agility, strengthen and protect ligaments and tendons, and if nothing else, I'll think you're cool for trying.
Thursday, June 4, 2009
...and eat it too.
Nope, no cake here!
I've been whippin' out healthy menu's right and left (and when I say whippin' I mean spending hours on each one). Although I've prepared and enjoy the dishes that I recommend, I've not yet stuck to a plan myself...until this week. I thought it would be a good idea if I could relate to the people who are eating the food I recommend the way I recommend it! ...and not to give myself a big pat on the back, but I've really liked it. I feel completely in control of the way I eat. I'm eating based on the calories my body need rather than emotion. I'm eating a wide range of exciting foods with the proper amount of vitamins and minerals, carbohydrates, proteins, fats, omega 3's, monounsaturated fatty acids....you see where I'm going.
It also takes the guess work out of meal prep. I already know what I'm going to prepare for dinner today, tomorrow, and the whole week. The biggest change I've noticed is that we have a salad at dinner time EVERY night. I like it. I feel like I've been eating better and I feel like my whole family is eating better too.
Yeah for menu planning...is there a more professional way to say that...meal planning, healthy eating plan, healthy menu...hum???
I've been whippin' out healthy menu's right and left (and when I say whippin' I mean spending hours on each one). Although I've prepared and enjoy the dishes that I recommend, I've not yet stuck to a plan myself...until this week. I thought it would be a good idea if I could relate to the people who are eating the food I recommend the way I recommend it! ...and not to give myself a big pat on the back, but I've really liked it. I feel completely in control of the way I eat. I'm eating based on the calories my body need rather than emotion. I'm eating a wide range of exciting foods with the proper amount of vitamins and minerals, carbohydrates, proteins, fats, omega 3's, monounsaturated fatty acids....you see where I'm going.
It also takes the guess work out of meal prep. I already know what I'm going to prepare for dinner today, tomorrow, and the whole week. The biggest change I've noticed is that we have a salad at dinner time EVERY night. I like it. I feel like I've been eating better and I feel like my whole family is eating better too.
Yeah for menu planning...is there a more professional way to say that...meal planning, healthy eating plan, healthy menu...hum???
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