Doggie Jogging

I have two rescues chocolate lab of the mixed variety. Bennie turned 3 today which means we've had him for a year and a half.
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For Bennie's birthday and my workout I took the pups for a light jog. We went about three miles which seemed to cure the crazy gene.  The day we adopted Bennie - I took him for a jog.  He was completely crazy for everything but the jog. This will now be how I determine what dogs I rescue. And I'm only sort of kidding. He ran perfectly - right at my heel without too much curiosity and just like he did today.
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Now Jet on the other hand - she likes to mush. If she weighed more I'd take her to Alaska and go on that Alaska wild show. But she only weighs 50 pounds wet. She LOVES to run she just has no idea how. She is all over the place: left, right, side to side, stopping or mushing. I always have to reign her back in.
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But during the whole thing she smiles and her tongues hangs out her head so far it might hit he ground. I'm happy foe my rescue puppies and that they are happy - even if they don't have a big backyard they can get dirty in.

Cystic Fibrosis - Marathon Fundraiser

Kristen Linscott is trying to make "CF" stand for "Cure Found!" Visit Kristen's Team CF Home Page at http://www.cff.org/LWC/KristenLinscott! NOTE: If link looks broken, cut and paste ENTIRE link into address bar. If you are presented with a "Find A Fund-raiser" page, enter Kristen's first and last name and click on "Submit". Then click "View" in the results list to go to "Kristen Linscott's Team CF Home Page."

Running Conditioning

Proper training for running begins by first determining your specific goals. Are you training to compete? If so, what is the distance, duration, tempo and terrain you need to adapt to for this event? As with any competitive sport, focus on conditioning the specific energy systems, speeds and additional demands required by the competition itself to elicit the best results. Aerobic Conditioning Perhaps you are running just to help with fitness goals such as cardiovascular endurance and increased calorie expenditure. If this is the case, use a variety of aerobic activities, and keep the running down to no more than fifteen miles a week. Altering the distances and speeds through interval training and occasional sprint work would also be helpful for overall fitness improvement.   Always look to reduce impact by wearing properly fitted and well-constructed shoes, and move to softer surfaces such as grass when sprinting. Strength Training  Strength training is important for added power, stability, and injury prevention. Lower Body Strength Training Strength training for the lower body is effective when done twice a week with one session dedicated more to strength gains and another to endurance. If most of your runs are on the weekend (competitively), then your first leg workout of the week should be your strength day. Utilize compound exercises such as squats, presses and lunges for 4-6 sets, progressing up to resistance loads that only allow for 6-10 repetitions. This type of training will help with the hills, high winds and the occasional sprint work needed in most competitive races. The second workout of the week should concentrate on endurance and stability. Implement more balance-type and reaction-type exercises such as wobble-board squats or reverse lunges off a stability disk. Some light isolated work may also be added with the lower body performing 2-3 sets with much lighter resistance for approximately 12-17 reps. Upper Body Strength Training  Focus the upper-body portion of the training mostly on the trunk and back muscles as opposed to chest, biceps or triceps. This will help support and control the torso during running and will help maintain posture. Shoulder exercises such as rowing may also be helpful as the swing of the arm is extremely important for adding inertia to the body. In other words, the added power of the arm swing will help the body move faster with less effort. Rowing exercises help prepare the needed muscles to decelerate and return the arm during the swing.   Include integrated trunk work on all training days by selecting exercises that require more trunk strength and stability. For example, perform pulling exercises in a standing, non-braced position. Add occasional pushing exercises performed on a resita-ball as opposed to a bench or machine. This type of training integrates more trunk muscles for balance and stability. Isolated trunk movements such as an incline reverse trunk flexion or a cable trunk rotation may also be added, but don't typically help to improve posture or translate to sport movements. Note: Plyometric or explosive training may be introduced once a week, particularly for sprinters. Keep in mind this is advanced training with added impact and requires significant strength preparation. You should consult a qualified coach or trainer before getting into this area.

Running Sample Workout A Exercise Sets Reps Dumbbell Chest Press 3 10 Lat Pull Ups 3 12 decreasing to 10 with increasing load Dumbbell Front Delt Press Overhead 2 10 Cable Standing Lat Row 2 10 Barbell Squats 3 10 Machine Seated Hamstring Flex 3 10 decreasing to 8 with increasing load Hanging Leg Raise 2 12 Dumbbell Biceps Flex 3 10 Cable Standing Rear Delt Row 2 10  Running Sample Workout B Exercise Sets Reps Dumbbell Incline Chest Press 3 10 Cable Overhead Lat Row 3 10 Dumbbell Biceps Flex 3 10 Dumbbell Rear Delt Row 3 10 Dumbbell Triceps Extension 3 10 Dumbbell Reverse Lunges 3 10 Machine Seated Hamstring Flex 3 10 Machine Seated Calf Extension 3 12 Barbell Standing Hip Extension 2 12 Trunk Rotation 2 12 Disclaimer: The above training protocol/program is a general summary, designed to address the specific demands of the sport presented. Programs may be modified for individual needs. It is advised to consult with a trained professional strength coach or personal trainer if you are preparing for a highly competitive sport. As with any exercise program, consult your doctor before beginning.

Post-Race Recovery Meal

The principles of a post competition recovery meal include the following: Carbohydrate-rich meal within two hours after endurance as glycogen synthesis is the greatest at this time; Repeat the meal over the next two hours; choose foods from the high glycemic index; aim for a three-to-one carbohydrate-to-protein meal and remember to replace fluids and electrolytes. It is important to get an adequate amount of carbohydrates soon after exercise to replenish muscle glycogen.

Option 1: one Regular Bagel with two tbsp of peanut butter, and eight ounce glass of fat free milk, one medium banana. Option 2: one packet of carnation instant breakfast, an eight ounce glass of fat free milk, one medium banana, one tbsp of peanut butter – all blended together until smooth. Option 3: one can of GatorPro.

Pre-Competition Meal

The key principles of the Pre-Endurance (or pre-competition meal”) include the following: low fat (<25% of energy intake), little fiber to prevent bloating, gas or the runs, moderate protein, minimal or no fatty and fried foods and high carbohydrates. The meal should be eaten 2-4 hours prior to the event. If eaten 1-2 hours beforehand, a blended or liquid meal is recommended. The meal should also do the following: all for the stomach to be relatively empty at the start of competition; help prevent or minimize gastrointestinal distress; avoid sensations of hunger, lightheaded or fatigue; provide adequate fuel supplies, primarily carbohydrates in the blood and muscles, and provide an adequate amount of body water. Therefore, avoid spicy foods, beans or other GI distress causing foods, and avoid high sugar foods as they may cause cramps or nausea.

The Pre-Competition Meal should optimize training. Do this by consuming a daily diet rich in nutrient-dense carbohydrates and high quality protein in order to provide adequate energy for muscular activity and maintenance of an optimal body weight and composition. The diet should also provide adequate amounts of vitamins, minerals and other nutrients to help maintain optimal immune system functions. Athletes should maintain optimal fluid intake, particularly in high heat/stress environments. It is a well established fact that the ingestion of food just prior to the competition will not benefit physical performance in most athletic events.

Before most of my races, I eat a few biscuits with a small amount of honey, a glass of fat free milk and take my regular dose of vitamins. If the task at hand is particularly stressful, I eat an Access bar 15 minutes prior to exercise – the Access bar helps utilize fat during intense workouts.

Treadmill Shuffle

Hate the treadmill because running like a mouse in a cage is just boring? Me too - although I'm currently trying to tackle that fear. Thankfully it's crap weather outside and I have no other option. But for those of you who don't want to run, and want a challenging walk progression, keep reading.

This workout is meant to bust your legs and boost your cardio. Key: DO NOT USE YOUR HANDS TO HOLD ON! THAT IS CHEATING! It will not help you to hold on to the bar during this work out - in fact, it never does because it eliminates the effort your legs are suppose to put into the work out. Help yourself out: put on some good jams, and let go for the ride.

Interval	Minutes	Speed (MPH)	Incline
Warm Up	3	3.5-4.0	0
1	1	3.8-4.3	0
2	2	3.8.-4.3	5
3	1	3.8-4.3	3
4	1	3.8-4.3	0
5	2	3.8.-4.3	5
6	1	3.8-4.3	3
7	1	3.8-4.3	0
8	2	3.8.-4.3	5
9	1	3.8-4.3	3
10	1	3.8-4.3	0
11	2	3.8.-4.3	5
12	1	3.8-4.3	3
13	1	3.8-4.3	0
14	2	3.8.-4.3	5
15	1	3.8-4.3	3
16	1	3.8-4.3	0
17	5	6.3-8.0	0
18	3	3.5-4.0	5
Total Min	32

No Weight Dance

Ok, this workout has nothing to do with a dance, but you'll be constantly working and in the end, it may feel like you've spent too many hours on the dance floor. So here's the drill if you don't have any weights, and want a good leg/ab workout.

• 5-10 Minute Warm Up Jog
• If you're inside (i.e. it's raining or snowing out, just too damn cold), go ahead and get some jump rope/jumping jacks in for 5 minutes. that's a good alternative warm up
• 60 Seconds Mountain Climbers
• 50 Free Squats
• 15 Side Squats (that's 15 each leg)
• 90 Second Total Body-Planks
• 30 Scissor Abs (think bicycler's but extending your leg out completely while the other touches your shoulder)
• 30 Crunches
• 30 Bicycle Abs
• 25 Box Jumps (find some stairs if you don't have a box)
• 50 Lunges (total - not each leg)
• 30 Burpees (you don't have to do a full push up)
• 25 Push ups
• 30 Leg Lifts (15 each leg)
• 60 Seconds of Supermans
• 30 Rocker Abs (sitting on your bum, with your legs pulled in and back straight out - let your legs fall to the floor without touching the ground, and same with your back - pull back up, and keep going)
• Warm Down with 60 seconds of jumping jacks, and stretch! 

 You don't need weights to get in a good full body work out. This workout is centralized around the legs and abs - but yes, it involves shoulder, arms, backs, etc. The rule is you can't just work out one body part, otherwise you'll look like one of those freaks at Muscle Beach - keep it balanced folks, and keep it healthy. If you only lift your arms and do sit-ups b/c you look good in a bathing suit - stop!

Recovery Zone

So you've got a big race this weekend AND next weekend? How do recover in time? Here are my tips:

1. Post Race 1: Take a Recovery Protein Drink. I use both Fluid Recovery Drink and Luna Recovery Smoothie.
2. Use the The Stick! It's a miracle in a stick
3. Stretch, stretch, stretch senora, stretch it all the time....
4. Consume a HEALTHY meal or two...post race and in between races is not the time to eat cake. Eat fruit, veggies and foods high in antioxidants and protein
5. Rest a lot - take a few days off in which you practice yoga or go for long walks
6. Take a mid-size run to prepare for your next race - you don't want to loose what you've been training for
7. Repeat.

Remember to continue to take your multi-vitamin daily - add additional iron or calcium if your doctor recommends it. Don't know if you need extra iron or calcium? Drink more milk and see your doctor - you don't want to OD on iron. Also - make sure the multi-vitamin you are taking is FDA approved, has evidenced claims (proof, fact, etc.) and that you take your daily amount.

Benefits of Activity

Here is a list of several of the benefits of activity:

1. Strengthens bones and joints
2. Reduces blood pressure
3. Improves Blood glucose regulation
4. Increases cardiovascular function and improves blood lipid profile
5. Reduces stress and improves self-image
6. Aids in weight loss / weight control
7. Increases flexibility and balance
8. Increases muscle mass and strength

Think back to my Okinawa post - those individuals who live longer because there lives are filled without stress and they manage a healthier diet... You don't have to kill yourself to be healthy. Just get in some activity, reduce your stress levels and treat your body to healthy foods!

The Crazy 50

Today's workout: The Crazy 50

Warm Up / Cardio:
30 minute elliptical at an average level of 5: Four intervals of 2-minute 6:00/mile, 2-minute 7:00/mile and 3-minute 8:00/mile.

The Burn:
 Without Break - and as fast as you can...
50 back extensions (quick)
50 leg kicks (100 total: 50 each leg)
50 lunges
50 push ups
50 superman
50 lower-ab thrusters
50 jump ropes
50 lunge-side extensions
50 rotating leg extension/crunches

The Caveat:
Normally this would also include: 50 burpees, 50 mountain climbers, 50 pull ups (on the automatic pull up machine) and 50 box jumps. However, I personally am not as in shape as I would like at this moment.

The Descriptions
Back Extension -preferably on the back extension 'machine' - it's not a machine - merely two bars, a base and two pads on either side. make sure to keep your back STRAIGHT!
Leg kick - if you don't know this, just try to kick your self in the ass, you deserve it
Lunge - again, you should know this. remember to keep your back straight and don't lean forward
Push Ups - personally, I can't do 50 push ups in a row. first, I do them like a 'girl'. Second - I do 20, then 25 ab thrusters 25 supermen, 10 pushups 25 thrusters and 25 superman, and then 20 pushups.
Superman - lying facedown, reach arms forward, peel chest off ground, lift lower legs so legs are off the ground
Lower-ab Thrusters - lying on your back, legs straight up: push your legs as high as they go keeping them as close to a 90 degree as possible. keep your arms out, like you're lying in a cross
Jump Rope - look back to your childhood days
Lung-Side lung extensions - whatever you want to call them. lung to the side, holding a 5lb weight (or none if you're new), have the weight held above your head, then as hit the bottom of your lunge, extend the ball (with your arms straight) as far down to your knee as possible. Go back up and do it to the other side. Do 25 each side.
Rotating Leg-Extension Crunch - a bit more complicated. lying on the ground. knees curled to belly, extend flat to the ground, peel back up, rotate hip to the right with your shoulders flat on the ground, extend to the right. back, and again to the left. do 12 each to the side, 13 down the middle.

If you need pictures or video: comment, and I will upload!

For Beginners:
Please don't attempt to do 50 of all of these things if you have not worked out in a while, if your legs are not up to 'omg i don't want not walk tomorrow'. Even if you're not a 'beginner', but you've been sitting in a chair 60 hours a week - don't do 50. Try doing 25 of each. Or, if need be - do ten of each and treat it as a set. Do 10 reps of each exercise, three - five times. Experiment. And if so, do it with a friend! See who can do it faster :-)

Important: Don't forget to stretch!!

Remember,

Leave it All on the Field