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Posted by: | Posted on: July 21, 2013

Summer Running Challenges- Week 7

finishlineYDDWeek 7 is here with new challenges to add into your running workouts. I hope some of you found a few 5K races that are local and are excited to get registered. Whether you run the entire distance or incorporate walk breaks during the race I know you will feel the difference in your runs from all your hard work and dedication to the challenges.

This week is the beginning of focusing more on distance vs. timed intervals. Your bodies should be more than ready for this if you’ve been following along for the past 3 months with our beginner running challenges.

*Please remember if you are registered for a race to not run the day before or after your event. Keep those legs fresh, and let them recover after.

Here are the week 7 challenges:

OPTION #1:

NOTE: these workouts are progressions from our past 13 weeks of training Read More …

Posted by: | Posted on: June 30, 2013

Summer Running Challenges- Week 4 Drills

The Last Summer Run

We are having some beautiful, warm and sunny weather for all of you to be running in. Remember to take advantage of the cooler morning and later evening hours to do your workouts. Drink plenty of water, and allow your body more walking breaks, or a slower tempo to accommodate the heat index.

I do hope your week to week progressions have been treating you well. We are in week 4 of our 11 week summer running challenges and it is time to add a little more work to those legs this week.

Just a reminder:

“These activities are geared toward the beginner runner who wants to train for their first 5K or just be able to run more continuously without taking as many walk breaks. In either case, the body should be accustomed to spending 30 minutes of cardiovascular type exercise on the joints at least 3 days per week.

Here are the activities to add into your workout week. Enjoy!! Read More …

Posted by: | Posted on: June 23, 2013

Summer Running Challenges- Week 3 Drills

finish line

The weather hasn’t always been cooperating for your outdoor running, but I do hope you’ve been able to get a few training sessions in each week. Here are the drills for week 3 of the Summer Running Challenges.

Just a reminder:

“These activities are geared toward the beginner runner who wants to train for their first 5K or just be able to run more continuously without taking as many walk breaks. In either case, the body should be accustomed to spending 30 minutes of cardiovascular type exercise on the joints at least 3 days per week.

Here are the activities to add into your workout week. Enjoy!! Read More …

Posted by: | Posted on: June 9, 2013

The Next Phase of Running Challenges: Level 1 Running Training

Finish line!

Finish line!

We had such a great time time training more running time on the legs for last weekend’s Bday 5K, that I figured we should just keep on the path to MORE running.

A few of you asked me at OTBC on Saturday what was the next step to continue training for a distance run and I’m happy to offer up a few ideas to help you reach your goals.

These activities are geared toward the beginner runner who wants to train for their first 5K or just be able to run more continuously without taking as many walk breaks. In either case, the body should be accustomed to spending 30 minutes of cardiovascular type exercise on the joints at least 3 days per week. Read More …

Posted by: | Posted on: April 29, 2013

Train the Distance Homework Assignments- Week # 2

Distance

Distance (Photo credits: www.mysecuritysign.com)

We are 5 weeks out from our annual B-Day 5K event on June 1st. I hope last week’s homework assignments went well for those of you who are joining the challenge of mostly running at this year’s event.

This challenge is geared toward the non-consistent runner/casual walker who would like to mostly run or run/walk a 5K (3.1 miles) in 6 weeks. Last week’s goals were to attain 10 min of running on the legs, and close to a mile of run/walking on Saturday via OTBC.

Just a reminder that even if you aren’t interested in running the event, rather you plan to walk, you can certainly modify the drills. All you have to do is replace the running assignments with fast walking. It’s that simple.

THIS WEEK’S HOMEWORK:

On M/W or T/Th perform the following workouts

Day one (M or T): 1 mile of 4:1 run/walk ratio- for the duration of a mile alternate running for 4 minutes with 1 minute of walking.

Day two (W or Th): 2 sets of  3:1 run/walk ratio- a very relaxed effort of running for 3 minutes alternating with 1 minute of walking.

Each drill should be preceded with at least 10 minutes of warm-up, such as walking or some other form of movement that gets the body prepared for the activities. Think of our little warm-up drills before we did our 1 mile drill last Saturday.

On Saturday attend OTBC or do the following workout on your own

Day three (Saturday): 2 sets of 4:1 run/walk ratio- after a 10 minute warm-up, settle into conversation effort running for 4 minutes alternating with one minute of walking.

Additionally, if you find it hard to run for the suggested times or your body is not responding with happiness then do as much as you can, rest for a minute and try again. Gradual progression is the key to success with this.

Other homework includes muscle conditioning & stretching after all your run/walks or runs using the following activities.

<<<<<<<CLICK HERE FOR DETAILS

You may continue to use the stretches from the earlier week in addition to the wall stretches I’ve added in the 5K activities. You can access those <<<HERE:

puppydog Even if you aren’t partaking in the challenge, the exercises and stretches are great activities to add into you life. In my 21 years in the fitness business the majority of my clients need more muscle conditioning and more range of motion/flexibility training. Both of these links will guide you into that mix 🙂

Happy studying my awesome students and participants!

See you on the trail for OTBC.

Amy

 

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Posted by: | Posted on: April 21, 2013

Train the Distance- Homework Assignments Week #1

Boston Marathon

We had a great, rainy day Boston Tribute kick-off event this past Saturday, and I was happy to see some new faces at OTBC. Although our weather was less than perfect I thought everyone made a fantastic effort in performing their 1 mile of dedication.

Regardless if they walked, walk/ran or ran it simply didn’t matter. It was about putting our feet to the pavement for a special cause. The coolest thing was, we weren’t the only group paying tribute..and here I thought I was so clever. It was quite an honor to pass by a group of runners on a nice, group, recovery run, surrounding their local Boston runner who had returned from this year’s event. I had happy tears in my eyes 🙂

Training for an event like the Boston Marathon not only requires participants to qualify, but also includes training time, dedication and a willingness to achieve a goal. Training for any event will require the latter, and I’m here to help some of you do just that. Drum roll please..

5kgirlsI’m happy to announce this week’s homework assignments for those of you who are looking to prepare for mostly running at the Birthday 5K on June 1st. This training program is geared toward a beginner runner who wants to mostly run an event that is approximately six weeks away, and of course for my OTBC campers who were told they have homework 🙂

*Choose two days this week (M-F) with at least a day in between to perform:

**On first day, warm-up for 10 min with walking briskly and then perform 2 repetitions of running at a relaxed effort for 3 minutes followed by 1 minute of walking (2×3/1)

**On second day, warm-up for 10 min with walking briskly and then perform a 2×2/1; two repetitions of running at a relaxed effort for 2 minutes followed by a 1 minute recovery

GOAL is to accumulate 10 min of running

On Saturday of this week perform a longer run/walk. After a 10 minute warm-up, for the duration of 1 mile, alternate running for 3 minutes with 1 minute walking breaks 1(3/1). Not to worry OTBC participants, I’ve got you covered on this!

After your runs you should do the following stretches <<< CLICK HERE FOR PHOTOS

If you are having trouble completing the suggested running interval time, just do as much as you can, rest for 1 minute and try to repeat the interval. You can also do a walk:walk briskly version if your body feels better without the running.

The bottom line is this: consistent effort brings results. You will build muscle endurance, improve cardiovascular ability and be able to withstand more running time on those legs if you follow the beginning program.

I am looking forward to watching your progress, and helping you all to achieve success with your fitness goals and hopefully first 5K challenge!

See you on the trail or in the studio!

Amy

PS- Our OTBC Outdoor Total Body Camp is a FREE weekly event.

 

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Posted by: | Posted on: April 15, 2013

Outdoor Total Body Camp (OTBC) Tribute to Boston Marathon Kick-off!

The Totally Free –  Total Body Camp is kicking off this coming Saturday. Those who have been there know what a great and healthy time we have, but I also know the title of this post is  probably freaking many of you out.

Trust me, I’m not expecting participants to run 26.2 miles this Saturday for our outdoor camp kick off. However, I want to honor and pay tribute to the hard work and dedication that runners, or for that matter athletes in general, put in to qualifying for their most prestigious events, especially considering the tragic events that occurred during this event most recently.

Qualifying for the Boston Marathon is a feat on its own. Becoming an active person who exercises most days of the week is a feat on its own. Lucky for the latter, you have a person like me who wants to support and nurture your adventure. Let’s start by getting together once a week for FREE at the OTBC.

This Saturday, April 20th at 8:15 am,  is our kick-off to Outdoor Total Body Camp (OTBC). Let’s make it a tribute not only to the Boston Marathon, but also those who want to kick off their road to better health and fitness.

In honor of Boston Marathon we will:

1. Have 26 people walk and/or run one mile each. Then band together and run/walk the last .2 as a team

2. Wear blue and or yellow in our attire or wear a race shirt (sharpie a local runner’s name on it)

3. Spend 26.2 minutes honoring our cardiovascular ability (see number 1)

4. Spend 26.2 minutes doing muscle conditioning activities for runners/walkers

5. Spend the remainder stretching our walk/run muscles and supporting stature

Required is only your enthusiasm to participate and your willingness to help spread the last minute word of this fun-fitness time of tribute.

I hope to see at least 26 of you there. All levels are welcome, supported and encouraged. I am a teacher that wants to provide you with information, and a coach who wants to encourage you to perform better.

See you on Saturday at 8:15 am!  `==>>FURTHER DETAILS

Amy