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