Treasure Island Tri

Well done Kim! All your hard work paid off and I am so proud of you! Coach Laura

Group Workout 7/5/2010

4 Square Cone running drill

Partner squat throws
Partner burpies

Partner sprinting drill

Partner crunch toss
Partner side crunch toss
Wheel barrel or crab walk

Wall push up
Wall plyos
Stair running

Group stretching

GET inMotion Summer Challenge

Get moving this summer with inMotin and win 3 PERSONAL TRAINING SESSIONS!


06.21.10 - 09.22.10*

Submit your activities to Coach Laura and earn points. The more you move, the more points you get! The client with the most points on the last day of summer will win 3 PERSONAL TRAINING SESSIONS.

*All workouts beginning on the first day of summer will be counted. Do your best to remember what activities you have already completed.

Let me know if you have any questions or think of an activity not listed. I look forward to seeing what all of you can accomplish this summer!

Activity: Points:
Group Exercise Class 1
Individual Cardio Session 1
Individual Resistance Training Session 1
Leisure Activity (rock climbing, walking, hiking) 1
Turning In Weekly Food Journal to Coach Laura 2
Bring a Buddy to any inMotion Activity 2
Personal Training Session 3
RUN CLUB 3
Sunday Group Workout 3
Complete a Race (run, tri, cycling) 4
Complete a Race in a NEW Distance 5

Sunday Group Workout 6/27/10

Warm-up Run

Dynamic Stretching:
-Walking hamstring kicks
-Hip swings

Set 1:
-Lateral BOSU squat hops
-Alt. BOSU lunge
-BOSU plank

Set 2:
-BOSU burpies
-BOSU push ups
-BOSU V-ups

Set 3:
-BOSU squat & press
-BOSU press
-Floor supermans

Set 4:
-Partner BOSU oblique twists
-1/4 mile run

1.5 Mile Group Run

Group Cool-down Stretches

Sunday Group Workout 6/19/10

Warm up run

Set 1:
Speed ladder running drill
Barbell squats
Kettle bell squat to alt. arm press

Set 2:
Speed ladder burpies
Barbell bent over row
Push up

Set 3:
Reverse crunch
Table top crunch
V-ups
Floor supermans

Group stretching

Sunday Group Workout 6/13/10

Warm up run

Round 1:
-pad lunge
-ball leg curl
-crunch with ball between knees

Round 2:
-ball push up
-ball plank
-ball shoulder press

Round 3:
-bench chest press
-bench chest fly
-bench leg lifts

Round 4:
-bench skull crushers
-bench sit ups

Cool down stretching

Running Stupid Podcast Challenge

Running Stupid is in the final round of the Podcast Challenge and needs you! Please spread the word to anyone you think would be interested!!!!

Ultra-runner Ken: "I host a podcast called Running Stupid. Over the last fourteen months, RS has been involved in a contest with forty seven other running related podcasts. I'm is excited to be able to tell you that this is the final month of the Podcast Challenge and RS is in the final two! It's been quite a year. This contest has really helped the RS community of Stupidheads, if you will, grow into something very special! On top of that, winning this will be a great opportunity for RS. Already, we've attracted the interest of folks who would like to give away products on the show. Winning this event will open a lot of doors for RS! Growth, opportunity and bragging rights are the only prize in this contest.


This month our competition, RunRunLive has really set the bar high. Currently, they are in the lead by about 500 miles. I'm really excited by this for two reasons: First, it gives the Stupidhead community a chance to really show it's true colors and shine! Second, it gives me an excuse to reach out to people like you, my running friends that I don't get to see enough of!


If you have the time, here's how you can help: The contest is on Buckeye Outdoors. I've been using Buckeye to log my runs for the last year now. Last month, they had a major overhaul. I'm finding the site easier to use and pretty convenient.

http://buckeyoutdoors.com

You'll have to create a user profile. From there, go to the group challenges and join Running Stupid on "There Can be Only One Round 14". Here's a direct link to the contest:

http://buckeyeoutdoors.com/training/challenges?cid=368

After that, simply log your miles. This round only involves running in May and is retroactive for the whole month. Chris from RRL pointed out in his great video tutorial that you don't need to log every day. Once or twice this month should do the trick.

http://www.youtube.com/watch?v=f06gHwNEXUQ&feature=autofb

I know that we're all in the middle of our season and time is at a premium. Logging miles for RS should hopefully only take five to ten minutes of your time. Any time/miles you can give will mean a lot!!!


If you haven't listened to RS yet, please check it out:

http://runningstupid.libsyn.com/

You can also find it for free in the iTunes store. I have a lot of fun doing this show! As I runner, I think that you'll really enjoy it too! There are a couple fun (and long) interviews (Dean Karnazes and Gary Robbins) along with some back of the pack race reports (including my just barely finishing the 100k version of HURT 100... Woah!) and what I hope is a lot of information and entertainment!


If you have any questions about the Podcast Challenge, Running Stupid or how to sign up, you can check the Running Stupid Facebook page:

http://www.facebook.com/#!/pages/Running-Stupid/190454783613?ref=ts

Or email me at

Coachken@runningstupid.net


Thank you so much for your time and miles!!! Please forward this to any friend you can think of that can help in the contest! (Anyone good friends with Scott Jurek? We could really use his record breaking 24 hour run!!! He-he!) Can't wait to see you out on the trail!


All Day!
~Ken

Coach Laura's Tips for Eating Out

* Don't drink before your food arrives. Ask the waiter to bring your drink with your meal. You will be less likely to over-eat and make better food choices.

* Portion out your exchanges before you begin eating. You can either ask the waiter for a to-go box at the beginning of the meal or for an extra plate. Get rid of anything that is over your serving so you are not tempted to eat it.

o ex: 6oz. burger. Cut the burger in half. Save half for later. This leaves you one starch exchange for fries (1/4 cup). Cheese is dairy and fries have the fat.

* Eat a snack like an apple before you go out to eat if you know you may have to wait a long time to be seated. When you are starving you are more likely to over-eat.

* Enjoy your meal, but stop when you are full. Remember, you can always enjoy left overs later!

* Ask the waiter questions such as How is the food prepared? Can you have it cooked using less butter or oil? Can you have light dressing or dressing/sauce on the side.

* Ask the waiter not to bring bread to the table if you will be getting your starch exchange with your meal.

Save $10 on Auburn Century Registration

Offer brought to you by Active.com - Save $10 - Enter Coupon Code: WILDEST10

Sunday Group Workout 5/2/2010

Running Intervals:
-1/4 mile warm-up
-1/4 fast (set pace)
-1/2 mile at pace
-3/4 mile at pace

Barbell Workout on Crissy Field
-Squat to press
-Deadlift
-Walking lunge
-Bicep curl
-Oblique tilts
-Push up to oblique knee ins
-Barbell leg lifts
-Chest press
-Bent over row

Sunday Group Workout 4/25/2010

Warm up run.

Resistance Circuit:
-lateral lunge
-wall sit
-opposite arm/leg weighted crunch
-standing DB shoulder press
-abdominal leg lifts
-cable lat pull down
-walking plank
-around the world
-burpies
-push up hill climbers

2 mile fun run

Group core exercises

Cool down stretching

Napa Valley Tour de Cure

Come join Coach Laura and Aim Fitness for the Napa Valley Tour de Cure on Sunday 5/2/10. The event is designed as a fun ride not a race, making it perfect for those who are new to cycling or as a supported training ride for a longer race. The tour has a variety of distances: 10 mile, 25 mile, 50 mile and century.

Hope to see you there!

http://main.diabetes.org/site/TR/TourdeCure/CA_San_Francisco?pg=entry&fr_id=6899

Didn't Get into Nike W's?

If you didn't get into the Nike Women's Marathon this year don't fret! Try this fun local race that runs through the Marina and across the GG Bridge:

http://www.ushalf.com/

Sugar Danger?

Here are some interesting links on new research about how our bodies react to sugar:

Sugar: The Bitter Truth
http://www.youtube.com/watch?v=dBnniua6-oM

sugar dangers:
http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx

MS Walk

Date: Sunday, April 25, 2010
Time: Registration Opens - 8:00am. Walk Begins - 9:00am
Location: Sports Basement, Crissy Field, San Francisco
Walk Options: 1K, 5K, 10K

http://walkcan.nationalmssociety.org/site/TR/Walk/CANWalkEvents?fr_id=13361&pg=entry

Sunday Group Workout 4/18/2010

1 mile warm up group run along water

Resistance Circuit:
-roman chair
-cable chest fly with isometric lunge
-cone lateral single leg hop and touch
-BOSU shoulder up/downs
-floor plank
-BOSU alt. lunge
-cable row
-medicine ball crunch with wall toss
-lateral box hops

5 x interval sprints
recovery jog

Group stretching

Ruth Anderson Race Report

When my alarm went off at 4:45am I was wondering why I sign up for these races again? I was half asleep when I got to Race Central. Thankfully, the race was very well organized and the gentleman at the check-in table kindly repeated all the gear and race instructions for me in my sleepy daze.

I think I was still waking up for the first few laps as I can barley remember them. It was just getting light out but was perfectly clear with no wind. I only ran one lap before peeling off my gloves and long sleeved shirt. I ran the first few laps with different runners and had great conversation as we shared ultra stories and made a few jokes. I was running very consistent 40 min laps and was happy that my Achilles tendon was not bothering me too much.

After 4 loops around Lake Merced, the flat, representativeness of the course started to wear on me so I threw on my headphones and tried not to repeatedly count the remaining laps in my head. After 6 laps I was ready to call it a day. I decided to run my last lap with Aaron who I knew would be waiting for me at Race Central to finish the 50km distance. The thought of another 5 laps and 3 hours around the lake was too much. I looked at my watch and thought it strange that I was running at a fairly good clip yet was projecting a 5:20 50km finish.

As I turned the final corner of my lap, there was Aaron in bright yellow sunglasses asking me when he should but his things. When I got to Race Central I realized that I had somehow lost count of a lap and was actually finished. Poor Aaron was ready run and I was very confused. Then the race director pulled me aside wanting to take my picture and present me with a plaque for winning my division. Needless to say, it was a bad picture :)

All and all, it was a beautiful day. I finished in 4:36. Many thanks to all of you for your support. A very big hug and thank you to Nate for waking up at the crack of dawn on Saturday to drive me and Aaron for driving out to the boon docks to cheer me on!

Benefits of Cross Training

Cross training is a fun and exciting way to spruce up your workouts, reduce the risk of injury, maintain a consistent workout routine, and achieve better results. Participating in different activities for cardiovascular training continuously challenges you to learn new skills and realize accelerated performance gains while reducing the risk of injury.

As humans we are naturally creatures of habit. In your workout routine, however continually doing the same cardiovascular exercise is also the quickest way to plateau and reach workout boredom. There are numerous other cardiovascular activities you can participate in which are fun and challenge you to learn new skills. For instance, spin class, mountain biking, hiking, racquetball, volleyball, basketball, boxing or jumping rope? Even vigorous martial arts and yoga classes can be extremely aerobic.

Since cross training challenges different muscle groups, you will work a broader range of muscles and achieve muscular balance. Repetitive stress and muscular imbalance are most often the cause for injury. Change activities on a regular basis and you will find it much easier to do your cardio work and it will be more effective.
This can be extremely useful while training for a long distance event. You can continue to train your cardiovascular and endurance systems without added stress to your body. If you begin to feel over trained, replace the Thursday light run with another lower impact aerobic activity.

Map Your Running Route

Map your run or search the database to view your fellow runners favorite routes:

http://www.usatf.org/routes/search/

10 Biggest US Marathons

by number of finishers

1.) NYC Marathon
2.) Chicago Marathon
3.) Boston Marathon
4.) Marine Corps Marathon, Washington D.C.
5.) Honolulu Marathon
6.) Walt Disney World
7.) LA Marathon
8.) Rock'n'Roll San Diego Marathon
9.) Medtronic Twin Cities Marathon
10.) Portland Marathon

Sunday Group Workout 4/11/2010

Indoor circuit due to rain....
-barbell squat or ball squat
-ball back extension
-box hops
-BOSU lateral & front raises
-hill climbers
-push up with rotation
-ball leg curl
-assisted pull ups

*NEW run club

*NEW run club Wednesdays 5:30pm at Aim Fitness

Slow or fast. A beginner or a seasoned marathoner. Join Run Club and enjoy the camaraderie and motivation of your fellow runners.

New Run Club is a free group that will meet weekly. We will be running a different 5k course every week that will be appropriate for any level of fitness. Each session will include running specific stretches, and either walk/run or interval training options so both the beginner and the advanced athlete can have a fun and challenging workout.

Run Group will be held at Aim Fitness Studio at 215 Fremont Street between Folsom and Howard. Contact Aim or Coach Laura for more information.

Sunday Group Workout 3/28/10

Speed ladder & running drills

Wall push up
Medicine ball press

Medicine ball stair running

Medicine ball crunch
Medicine ball oblique twist
Supermans

Medicine ball curl
Wall dips

More speed ladder & running drills

Cool down stretching

Local Race: The Presidio 10

The Presidio 10 has both a 10 mile and 10km distance option. Run starts and finishes on Crissy Field northwest of the Sports Basement, Run the Golden Gate Bridge!


04/18/10

10 Mile- 8:00am
10k - 8:30am
Crissy Field / Sports Basement
610 Old Mason Street San Francisco, CA

http://www.active.com/running/san-francisco-ca/04-the-presidio-10-2010?dart=F

Sunday Group Workout 3/21/10

-Warm up run
-Hill running intervals

-BOSU curl to press
-Weighted BOSU crunch
-BOSU push up
-BOSU single leg bridge
-Bench dips
-Partner crunch and twist
-BOSU plank
-BOSU leg lifts

-Yoga strap assisted stretching

Ways to Avoid Spring Overuse Injuries

*Courtesy of active.com

-Cardiovascular Vs Mulculoskeletal Conditioning: limit your increases in both intensity and duration of your conditioning program to no more than ten percent per week.

-Hard Day, Easy Day: remember that your body makes gains in strength and endurance during recovery.

-Recognize the Symptoms of Overuse Injuries: overuse injuries can be prevented if you are familiar with the progression of injury, and you modify your workout prior to the onset of injury.

Read the full article here:
http://www.active.com/running/Articles/4-Ways-to-Avoid-Overuse-Injuries-This-Spring.htm?act=EMC-Active&Vehicle=Running&Date=03_16_10&Edition=1&Sections=Articles&Creative=4_Ways_to_Avoid_Overuse_Injuries&TextName=4_Ways_to_Avoid_Overuse_Injuries&ArtText=Txt&Placement=1&Dy=Tue

Reasons to try Trail Running

*courtesy of Ultrarunning Magazine

1.) Trails have better shock absorption.

2.) Trail runners experience fewer injuries than normal runners.

3.) Running on trails and softer surfaces uses more energy per unit of distance run.

4.) Trail running recruits stabilizer and synergist muscles.

5.) Trail running improves ankle, knee and hip strength, and flexibility.

Group Workout 3/14/2010

Circuit 1
-4 square hops
-Assisted pull ups
-Push up
-BOSU squats

Outdoor Run

Circuit 2
-Box cardio station
-Assisted dips
-Incline chest
-Ball crunch
-Weighted lunges

CORE
-Floor plank
-Side plank
-Leg lifts

Stretching

Sunday Group Workout 3/7/10

warm up run & stretches

Speed ladder hops / sprinting drills

Partner wheel barrels / standing shoulder presses / out & back run

Burpie push ups / plank

Kettle bell squat to press / speed ladder agility drills

Partner leg lifts / side planks

kettle bell bent over row / superman

Stretching

Hydration & Electrolyte Replacement Drinks

Dehydration causes premature fatigue, decrease in metabolic rate and loss in coordination making hydration a key component in endurance training. Staying hydrated is the easiest way to preserve energy and prevent fatigue while running. Drink water or an electrolyte replacement drink before, during and after exercise to prevent dehydration.

If you are thirsty you are already dehydrated. Most people are dehydrated and do not realize it. Do not wait until you are thirsty to drink, and do not stop drinking once your thirst has been quenched. If you relay on thirst alone, you will only replace up to 50% of lost fluids. Instead, prevent dehydration and fatigue by making a drinking schedule for yourself and commit to sticking to it.

Examples: Drink one 16 oz. water bottle (standard size) every 45-60 minutes (or 4-6 miles)

Drink three large gulps of water every ten minutes (or every mile)

Electrolyte replacement drinks can improve performance and can help hydrate you better than water alone. The American Council on Exercise (ACE) recommends an electrolyte drink with 6-8% carbohydrates and 100 mg of sodium per 8 oz. serving. The table below compares popular brands and cost efficient alternatives. Try out a few brands during smaller runs to find out which one agrees with you the best before using a new brand on a long training run or on race day.

Beverage	Carbohydrate Concentration Percentage	Sodium Concentration (mg)
Gatorade	6.0	110
AllSport	9.0	55
Met-RX	8.0	125
Powerade	8.0	55
Cytomax	8.0	50
Endurox	15.0	153
Ultima	1.7	8
Cola	11.0	34
Orange Juice	11.0	7
Red Bull	11.0	207
Water	0	0

Hydration testing can be used to determine if you are drinking enough water during exercise and to make adjustments to your drinking schedule. Conduct the test by weighing yourself before and after an exercise activity. If you have lost weight you are dehydrated and did not drink enough water during exercise. Consume 2-3 cups of fluid per pound of body weight lost.

New to running?

Want to start running but don't know where to start?

Try walk / run intervals. Start with a goal of 20-30 minutes of activity. Warm up by walking briskly for 5 minutes. Then start running for as long as you can. Stop and walk when you get tired. Repeat for the remainder of the time. The more you practice the shorter your walking intervals will be. Before you know it, you will be running continuously for the entire 30 minutes.

ex: 5 min walk, 2 min run / 1 min walk, repeat 5 times

Questions? Ask Coach Laura for more information at laura@sfinmotion.com