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Fitness Tip#224 - October 11, 2012

Thursday, October 11, 2012

Race (Running) Countdown Tips from Jeff Galloway

1. Don't over train in the last two weeks. The minimum is 30 min, every other day.

2. If you have any aches or pains that could become injuries, try no running for 2-3 days with treatment for healing.

3. Don't starve yourself and don't over-eat. Use common sense.

4. During the last week, it's best to run every other day.

5. Exhausting speedwork during the last week is likely to cause problems.


"BRING IT X's 2"
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  Member Comments About This Blog Post:

JAN155 10/18/2012 2:15PM

    These are all VERY good advise!

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Fitness Tip#223 - October 10, 2012

Wednesday, October 10, 2012

The 3 Biggest Mistakes 10K Newbie’s Make

10K Training Mistake No.1: Not Enough Preparation:

Most relatively healthy individuals can complete a 5K race with minimal training time. 10K races, on the other hand, take a little more preparation to ensure that the event is completed without injury. According to masters runner and running coach Art Ives, runners need to understand the importance of incorporating a progression of mileage into their 10K training programs. This progression takes place by slowly incorporating long runs—completed at a slower pace than you would usually—into the routine.



10K Training Mistake No.2: Too Much Preparation:

Believe it or not, it’s possible to “overtrain” for a 10K-distance race. According to Ives, this usually occurs when runners attempt to train too hard, too fast. “Trying to add too much interval training, or running tempo runs too fast are common mistakes,” Ives cautions. “A runner who does this will essentially break down the body or get injured.”



10K Training Mistake No.3: Failing to Vary the Training Program:

A good 10K training program should include the right combination of interval workouts, tempo runs, long runs and maintenance runs.


"BRING IT X's 2"
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Fitness Tip#222 - October 9, 2012

Tuesday, October 09, 2012

4 Things You Should Do Before Every Workout


Eat 60 to 90 minutes before training
To boost strength, increase lean mass and burn fat aim for a pre-workout meal of lean protein and slow-acting carbs such as brown rice, oatmeal or sweet potatoes. If your workout takes place just minutes after waking up, making even modest meal preparation impossible, try a workout shooter. Mix a scoop of whey protein with a glass of watered down orange juice to break your fast and provide the nutrients needed for your morning training.



Use A Foam Roller 10-15 minutes before training
This is where P90X2 comes in.
After just 10 minutes on a foam roller you will feel more limber and be able to perform exercises more effectively.



Do Dynamic Mobility Work 5-10 minutes before training
Prior to training, we’re going to focus on dynamic mobility, full body movements where the stretch is held for only one to two seconds in each position. Recent research has shown that those who engaged in dynamic warm-ups produce greater long-term gains in mobility and flexibility, along with strength, than those who do static stretching or skip the warm-up altogether.


Workout Specific Warm-Up At The Beginning Of Training
Performing warm-up sets at 40 to 70 percent of your one-rep max for each of the major lifts you plan to do is an effective way to prevent injury, prime the nervous system and improve performance during your “work” sets.




"BRING IT X's 2"
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My last 5k of 2012

Tuesday, October 09, 2012



My last 5k run for 2012 has finally come and gone. It wasn't as good as I would have liked it to be, but it does give me goals to set for next year. I was going to start doing 1/2 marathons next year, but I think that is too much right now. My average 5k run for this year is 25:66. Not as good as I want to be. I do believe my torn meniscus on my left knee plays a big part of this. Surgery is set for November 9th. The Dr. will also do a second look at my right knee to make sure it is ok. I am going to try to do more 10k's next year.


This is right before the race


This is my running buddy from church


Our race was delayed for 1 hr because the guy that has the timing equipment was mugged the night before and had to go to the hospital.


Smile for the camera :)

and the results are in. you might not be able to read this. i was in 4th place in my age group. Time: 26:18


Time to concentrate on fitness goals for the rest of the year and finish out with P90X2

"BRING IT X's 2"
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I didn't mention this above, a HUGE "THANK YOU" goes to my wife and family being there for my races this year. They are not early birds like me. My wife did an AWESOME job on taking videos and picture's so I can share with all of you. emoticon Thank you BABY!!!!! emoticon

  
  Member Comments About This Blog Post:

JAN155 10/11/2012 5:47PM

    Hey, that's a great time and finish even without a serious knee injury. With the injury it's freaking incredible! Just remember to give yourself PLENTY of time to recover and heal before you try to get out there again. This is coming from someone who is now feeling the pain of not doing that herself. I felt good so.....I pushed it. If anything I can type can spare you that I hope it will. Take care of yourself!

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ALNEAGLE 10/10/2012 1:46PM

    emoticon

I think you did GREAT considering the knee troubles.

~Amanda

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COOP9002 10/10/2012 11:55AM

    Nice job! Looking forward to hearing what you accomplish next year.

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LIV2RIDE 10/10/2012 9:20AM

    I think you did awesome! Whether you decide to do 10k's or Marathons or Ironman's I know you will crush it!

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2NDCHANCES 10/10/2012 1:03AM

    Thanks, ladies! I appreciate the props. ;) In all seriousness, I have told my hubby that he is too hard on himself and doesn't see things in proper perspective. Those ARE good times. But when you factor in that he has had both ACL's replaced (major knee surgery on both knees), surgery to repair one torn meniscus last year and is currently running on another torn meniscus... those times are GREAT!! The fact that he's able to run at ALL is great!! I think he should be very proud of himself. I am! :)



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RUN_BAKE_BLOG 10/9/2012 11:37PM

    Wow! Those are awesome times! I am with you though...
Everyone is wanting me to bump up to 10k...but I want my times to be better before I do anything else. I got second in my age on Saturday with 27:33...and it was a trail race, so I was happy with that!
Good luck on the surgery...you will be better than ever and Yes...
The Awesome Wife needs some props!


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TXHRT4U 10/9/2012 9:17PM

    and YES thanks to my wife for supporting me and taking pics and video emoticon

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MONA_MONA 10/9/2012 8:51PM

    emoticon on placing 4th in your age group. emoticon I'd love to run a few 1/2 marathons, but like you, my knees have other ideas.

Awfully nice of your wife to take pics and support you during the race. emoticon

Comment edited on: 10/9/2012 8:52:28 PM

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2NDCHANCES 10/9/2012 7:26PM

    ahem ... where are mad props to the awesome wife for all the photo ops?? Sheesh, can't get no respect... ;)







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STARLIGHT615 10/9/2012 7:09PM

    WOW Congrats! that is an awesome time!!!

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TEACHFIRST268 10/9/2012 6:52PM

    Wow! That's awesome! May I ask, how long did it take you to be able to run that quickly? Do you have any suggestions for how I could improve my time? I am a total newbie - doing my second 5k ever this weekend. My goal is to just go a second faster than the last time I ran one - 5 years ago! (haha!)

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Fitness Tip#221 - October 8, 2012

Monday, October 08, 2012

How You Can Get Faster (3 of 3)

3. BELIEVE IT TO ACHIEVE IT. Yes, that’s an Oprah-esque cliché. But it’s one many world class athletes use to get even faster. The mind is your most vexing enemy when it holds you back, but can be your biggest ally when you learn to unleash it. “I don’t have any magic thoughts,” says Hall. “I’ve just learned to open myself up, relax, and let what was already inside of me flow.”

"BRING IT X's 2"
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  Member Comments About This Blog Post:

LIV2RIDE 10/9/2012 9:48AM

    If you don't believe you can do it why should anyone else? You are your biggest cheerleader and biggest critic. which voice will you listen to?

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