Tuesday, July 6, 2010
Sunday, July 4, 2010
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!
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
Tuesday, June 29, 2010
-Walking hamstring kicks
-Lateral BOSU squat hops
-Alt. BOSU lunge
-BOSU push ups
-BOSU squat & press
-Partner BOSU oblique twists
-1/4 mile run
1.5 Mile Group Run
Group Cool-down Stretches
Tuesday, June 22, 2010
Monday, June 14, 2010
-ball leg curl
-crunch with ball between knees
-ball push up
-ball shoulder press
-bench chest press
-bench chest fly
-bench leg lifts
-bench skull crushers
-bench sit ups
Cool down stretching
Tuesday, May 18, 2010
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.
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:
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.
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:
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:
Or email me at
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!
Saturday, May 15, 2010
* 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.
Tuesday, May 4, 2010
-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
-Push up to oblique knee ins
-Barbell leg lifts
-Bent over row
Monday, April 26, 2010
-opposite arm/leg weighted crunch
-standing DB shoulder press
-abdominal leg lifts
-cable lat pull down
-around the world
-push up hill climbers
2 mile fun run
Group core exercises
Cool down stretching
Friday, April 23, 2010
Hope to see you there!
Wednesday, April 21, 2010
Monday, April 19, 2010
-cable chest fly with isometric lunge
-cone lateral single leg hop and touch
-BOSU shoulder up/downs
-BOSU alt. lunge
-medicine ball crunch with wall toss
-lateral box hops
5 x interval sprints
Sunday, April 18, 2010
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!
Thursday, April 15, 2010
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.
Wednesday, April 14, 2010
Monday, April 12, 2010
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
Wednesday, March 31, 2010
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.
Monday, March 29, 2010
Monday, March 22, 2010
10 Mile- 8:00am
10k - 8:30am
Crissy Field / Sports Basement
610 Old Mason Street San Francisco, CA
Sunday, March 21, 2010
Wednesday, March 17, 2010
-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:
Tuesday, March 16, 2010
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.
Monday, March 15, 2010
Sunday, March 7, 2010
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
Saturday, March 6, 2010
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.
Carbohydrate Concentration Percentage
Sodium Concentration (mg)
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.
Friday, March 5, 2010
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 firstname.lastname@example.org