Anyway, the winner is...
Chika from Anti-Bland! Congrats! Please email me at caudagaliATyahooDOTcom to send me your mailing info.
Thanks to everyone who entered, and thanks especially to Iron Girl and Fitness Magazine.
28 June 2010
Iron Girl Gift Bag Giveaway Winner
What's up, everyone! It's time to announce the winner of the giveaway. I wish I had a gift bag to give to everyone, but I don't. =(
Anyway, the winner is...
Chika from Anti-Bland! Congrats! Please email me at caudagaliATyahooDOTcom to send me your mailing info.
Thanks to everyone who entered, and thanks especially to Iron Girl and Fitness Magazine.
Anyway, the winner is...
Chika from Anti-Bland! Congrats! Please email me at caudagaliATyahooDOTcom to send me your mailing info.
Thanks to everyone who entered, and thanks especially to Iron Girl and Fitness Magazine.
26 June 2010
Running - Pain and Injury
When is it serious and what can you do to prevent it? The panel of the Iron Girl and Fitness Magazine had some pretty decent tips to keep in mind when you go about training.
First, though, I have an update about another addition to the Iron Girl gift bag giveaway, that update being the opportunity for you and a friend to sign up to one of the Iron Girl triathlon events in Tahoe, Boulder, or Racine! How cool is that! So you get the gift bag, plus two optional race slots. Enter the drawing today if you haven't already done so.
So back to the topic. The whole point of the webinar was how to make it to the finish line safely, mostly if you're new to running or triathlons, but also beneficial for everyone.
When it comes to running and pain, how do you know when to listen to the pain versus when the pain is simply you whining (yeah, we all do it!)? The panel was in unison on the idea that your body pretty much can sense when you're entering serious physical harm, especially the nagging injuries that never seem to go away. Sometimes they aren't serious, but can often benefit by a week of minimal to no running. (In my instance, earlier in February, April, and May my foot kept feeling really bad after running - not to the point where I couldn't walk, but that I needed to ice it all the time. One week running just wasn't happening for me, but after that week off I noticed my foot pain started clearing up.) "An injured athlete means you're not an athlete." What Coach Troy meant by this is that if you can't train at the level you need for the goals you've set, you're not doing much for yourself by continuing to push through an injury.
This proves to be easier said than done. No one likes to stop an activity they find pleasure in doing, even if it means doing harm to ourselves. However, we often focus on the "here and now" instead of looking at it as a long-term lifestyle approach. If we train in a way to keep ourselves healthy for years to come, we're doing more for ourselves than simply training by calendar dates. It's always a bummer when we can't hit a goal we set because of an injury, though long-term it's probably the best for us.
One way to avoid injuries, especially for those new to the sport or are reentering, is to begin your program slowly and proceed with steady progress. If it took you a long time to reach an unhealthy state, it'll take you a while to get back to a healthy state. Again, this isn't something that changes overnight. There's no need to rush into a race distance or training program that's beyond what you're physically capable of doing.
Another good point they brought up, one also linked to preventing injuries, is strength training. Coach Troy suggested strength training 2-3 times a week as a way to aid endurance and muscles, especially for those over the age of 30. If your muscles are "sound", they're less likely to not be able to roll with the punches. You don't need to look like Starla, though, which actually would be a deterrent to running successfully.
Coach Troy said that the best time to focus on strength training is during the winter, when no one really wants to be running outdoors anyway. He brought up the idea of using the winter months as off training to increase your strength, work on technique, and gain a little lean mass. By following a 12-16 week progression plan, you can develop your strength much like a running plan develops your endurance.
When finding a routine, focus on one that promotes building strength and endurance rather than simply mass. In fact, any activity that includes resistance, such as pilates and yoga, are beneficial. When the spring and summer approaches, you can back off the weight training and focus on training in actual sports-specific exercises when you're nearing the dates of the actual event.
That's all for now. There were a few more training and nutrition related tips you guys probably would like to hear about that they mentioned, so I'll work on summarizing that up for one more post.
First, though, I have an update about another addition to the Iron Girl gift bag giveaway, that update being the opportunity for you and a friend to sign up to one of the Iron Girl triathlon events in Tahoe, Boulder, or Racine! How cool is that! So you get the gift bag, plus two optional race slots. Enter the drawing today if you haven't already done so.
So back to the topic. The whole point of the webinar was how to make it to the finish line safely, mostly if you're new to running or triathlons, but also beneficial for everyone.
When it comes to running and pain, how do you know when to listen to the pain versus when the pain is simply you whining (yeah, we all do it!)? The panel was in unison on the idea that your body pretty much can sense when you're entering serious physical harm, especially the nagging injuries that never seem to go away. Sometimes they aren't serious, but can often benefit by a week of minimal to no running. (In my instance, earlier in February, April, and May my foot kept feeling really bad after running - not to the point where I couldn't walk, but that I needed to ice it all the time. One week running just wasn't happening for me, but after that week off I noticed my foot pain started clearing up.) "An injured athlete means you're not an athlete." What Coach Troy meant by this is that if you can't train at the level you need for the goals you've set, you're not doing much for yourself by continuing to push through an injury.
This proves to be easier said than done. No one likes to stop an activity they find pleasure in doing, even if it means doing harm to ourselves. However, we often focus on the "here and now" instead of looking at it as a long-term lifestyle approach. If we train in a way to keep ourselves healthy for years to come, we're doing more for ourselves than simply training by calendar dates. It's always a bummer when we can't hit a goal we set because of an injury, though long-term it's probably the best for us.
One way to avoid injuries, especially for those new to the sport or are reentering, is to begin your program slowly and proceed with steady progress. If it took you a long time to reach an unhealthy state, it'll take you a while to get back to a healthy state. Again, this isn't something that changes overnight. There's no need to rush into a race distance or training program that's beyond what you're physically capable of doing.
Another good point they brought up, one also linked to preventing injuries, is strength training. Coach Troy suggested strength training 2-3 times a week as a way to aid endurance and muscles, especially for those over the age of 30. If your muscles are "sound", they're less likely to not be able to roll with the punches. You don't need to look like Starla, though, which actually would be a deterrent to running successfully.
Coach Troy said that the best time to focus on strength training is during the winter, when no one really wants to be running outdoors anyway. He brought up the idea of using the winter months as off training to increase your strength, work on technique, and gain a little lean mass. By following a 12-16 week progression plan, you can develop your strength much like a running plan develops your endurance.
When finding a routine, focus on one that promotes building strength and endurance rather than simply mass. In fact, any activity that includes resistance, such as pilates and yoga, are beneficial. When the spring and summer approaches, you can back off the weight training and focus on training in actual sports-specific exercises when you're nearing the dates of the actual event.
That's all for now. There were a few more training and nutrition related tips you guys probably would like to hear about that they mentioned, so I'll work on summarizing that up for one more post.
23 June 2010
Training Tip from Iron Girl and Fitness Magazine, and Iron Girl Gift Bag Giveaway
The webinar concluded earlier today and I've compiled notes of some of the topic discussed that stuck out to me. Much of the information I heard I've either heard before, or is available in books and magazines, but they spoke about subjects I've often thought about that have made me curious to know what an "official" perspective would be about it.
Training
Self Awareness - Developing self awareness of how your body reacts to training is crucial to your success. Oftentimes, during exercise, we'll try and distract ourselves so as to make the time pass by quicker. While this isn't always a problem, being in tune to how your body handles different kinds of training will really give you insight into how you, personally, work and handle different levels of stress. This will also come in handy during races and such.
Focusing on Technique - Instead of simply going out and running, or cycling, or whatever, it pays to focus on how you're doing it, and what happens when you change things up or try something new. No matter how minute, practice what you would like to do before you need it, like in a race.
From personal experience, when I have a curiosity on how I'd run with a different foot strike, leg stride, or whatever I look it up and ask others who would know, then when I run next I try out a few new things to see how I respond to it. If you find one that clicks, practice it over and over again to commit it to your muscle memory.
Efficiency - Practice efficiency so you can do more with less effort. Strides or intervals are a good way to quicken your stride and focus on proper technique and leg turnover. If you have an efficient form, it takes less effort to go faster or farther.
Again, personally, I found this when I adapted my stride to suit the "chi running" method of striking midfoot. I didn't feel like I was trying to constantly move my legs faster, which for me usually means I am overstriding.
Training in the Gray Area Coach Troy said that when you train in the same intensity zone multiple times a week at a moderately hard pace (the "gray zone"), your body adapts to running at a specific speed, and you won't improve. You might also increase your risk of injury, as well. While training aerobically is good for your running, training in this gray zone won't maximize the effort of your training like training at different paces would. Training at your threshold pace or above will help you improve, so try to limit the gray zone training if your goal is to get faster.
I'll bring up more points in the next post. However...
Giveaway!
Iron Girl is giving me an extra gift bag to give to one of my readers. I'm not sure of the content, but I've been told that it includes some pretty cool stuff. (US residents only, please)
To enter:
Giveaway ends Sunday, 27 June, and the winner will be posted on Monday. Good luck!
Training
Self Awareness - Developing self awareness of how your body reacts to training is crucial to your success. Oftentimes, during exercise, we'll try and distract ourselves so as to make the time pass by quicker. While this isn't always a problem, being in tune to how your body handles different kinds of training will really give you insight into how you, personally, work and handle different levels of stress. This will also come in handy during races and such.
Focusing on Technique - Instead of simply going out and running, or cycling, or whatever, it pays to focus on how you're doing it, and what happens when you change things up or try something new. No matter how minute, practice what you would like to do before you need it, like in a race.
From personal experience, when I have a curiosity on how I'd run with a different foot strike, leg stride, or whatever I look it up and ask others who would know, then when I run next I try out a few new things to see how I respond to it. If you find one that clicks, practice it over and over again to commit it to your muscle memory.
Efficiency - Practice efficiency so you can do more with less effort. Strides or intervals are a good way to quicken your stride and focus on proper technique and leg turnover. If you have an efficient form, it takes less effort to go faster or farther.
Again, personally, I found this when I adapted my stride to suit the "chi running" method of striking midfoot. I didn't feel like I was trying to constantly move my legs faster, which for me usually means I am overstriding.
Training in the Gray Area Coach Troy said that when you train in the same intensity zone multiple times a week at a moderately hard pace (the "gray zone"), your body adapts to running at a specific speed, and you won't improve. You might also increase your risk of injury, as well. While training aerobically is good for your running, training in this gray zone won't maximize the effort of your training like training at different paces would. Training at your threshold pace or above will help you improve, so try to limit the gray zone training if your goal is to get faster.
I'll bring up more points in the next post. However...
Giveaway!
Iron Girl is giving me an extra gift bag to give to one of my readers. I'm not sure of the content, but I've been told that it includes some pretty cool stuff. (US residents only, please)
To enter:
- Leave a comment saying you'd like to enter - 1 entry
- Blog about this giveaway and leave another comment - 1 entry
- Become a follower on Twitter if you aren't, and retwit this giveaway, leaving a another comment - 1 entry
Giveaway ends Sunday, 27 June, and the winner will be posted on Monday. Good luck!
21 June 2010
Make it to the Finish Line: Training Tips from Iron Girl and Fitness Magazine
Hey Readers!
I recently was invited to join in on a "webinar" hosted by Mary Anderson, Fitness director for Fitness Magazine, Judy Molnar, Race Director from Iron Girl, along with Iron Girl's official coach, Coach Troy Jacobson. They'll be hosting a presentation centering around nutrition and training tips for your first race. I've been asked by some readers about reentering the field of running, and I thought of you guys when I was asked to sit in on the talk.
The presentation ends with a Q&A session and here is where I'll be able to ask them some of your questions about nutrition, gaining a competitive edge in your racing, general training tips, fitting in training and exercise around your schedule, and more. If you have a question you'd like me to ask, leave it in the comments. Although I probably won't be able to ask every question, I'll make my way through as many of your comments as possible.
Also, Iron Girl is giving me a goodie bag filled with loads of cool stuff! I'm not sure exactly what's in it, as I'll find out on Wednesday, but they're also giving me an extra bag to giveaway to one of my readers! I'll be hosting that giveaway on either Wednesday or Thursday, when I relay the information I learn from the webinar.
Make sure to leave your questions! I'll probably be Twitting during the webinar, so if you're not already a Twit follower, go ahead and follow now.
I recently was invited to join in on a "webinar" hosted by Mary Anderson, Fitness director for Fitness Magazine, Judy Molnar, Race Director from Iron Girl, along with Iron Girl's official coach, Coach Troy Jacobson. They'll be hosting a presentation centering around nutrition and training tips for your first race. I've been asked by some readers about reentering the field of running, and I thought of you guys when I was asked to sit in on the talk.
The presentation ends with a Q&A session and here is where I'll be able to ask them some of your questions about nutrition, gaining a competitive edge in your racing, general training tips, fitting in training and exercise around your schedule, and more. If you have a question you'd like me to ask, leave it in the comments. Although I probably won't be able to ask every question, I'll make my way through as many of your comments as possible.
Also, Iron Girl is giving me a goodie bag filled with loads of cool stuff! I'm not sure exactly what's in it, as I'll find out on Wednesday, but they're also giving me an extra bag to giveaway to one of my readers! I'll be hosting that giveaway on either Wednesday or Thursday, when I relay the information I learn from the webinar.
Make sure to leave your questions! I'll probably be Twitting during the webinar, so if you're not already a Twit follower, go ahead and follow now.
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