Monthly Archives: September 2013

How Much Strength Training Should you do While Training for an Event?

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Really depends on which “phase” of your training your in, below are some basic guild lines:

  • If your race is 4-12 months away, you can do a lot of strength training – I recommend at least 3 days a week no more than 5. You can really focus on building muscle, lifting heavier weights less reps.
  • If you are 1-3 month from your race, I recommend at least 3 days no more than 4. You’ll want to switch your focus to building muscular endurance now. Lighter weights more reps
  • If you are 1 month-1 week out from race, you want to focus on maintenance and stretching. I recommend at least 2 days no more than 3.

Safest way to do this is to follow a plan or hire a trainer/coach. Bootcamp and strength training group classes can be helpful too but make sure that the instructor knows you “end” goal and can help you modify.

If you are interested in coaching or bootcamp classes check us out: Urban Escape Fitness

Fun Fall Races

13th Annual Marin County Turkey Trot

NOVEMBER 28TH, 2013
Allow yourself some guilt-free indulgence this Thanksgiving Day by spending the morning burning off the calories you will replace later with pumpkin pie.  The Youth Gobbler 1 Mile and Turkey Trot 5K are run cross country style on the trails of Marin’s Open Space.  The new and improved Pilgrim 10K is an out and back through the beautiful IVC campus and along Ignacio Blvd. So register early, this race really fills up, and your apple cider will taste especially yummy as you drink it from your finishers mug.

 

Mermaid run San Francisco November 10th, 2013 5k, 10k, sirena10 mi 

NEW FOR 2013! We’re excited to announce a new 10 mile distance, the Sirena10, featuring an out and back run on the east sidewalk of the Golden Gate Bridge. For Mermaids who prefer shorter distances and flat terrain, we have 5k and 10k option that takes you around Crissy Field and to the foot of the Golden Gate Bridge. All distances include breathtaking views of San Francisco Bay, Golden Gate Bridge, and San Francisco skyline. Participants receive a stylish race shirt, custom finisher pendant and post race food!

ImageMarin County Triathlon and Duathlon

Urban Escape Fitness members will be participating in many of these events – If you are looking for guidance for training please contact me at urbanescape.novato@gmail.com

Post your favorite fall races as a comment – always looking for new events

Happy Trails 🙂

Track Workout

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Running workout

This week we continue to build on our endurance. Urban Escape Fitness Group meeting tomorrow at San Marin High at 5:30a, remember to bring your watch and headlamps. Email me at urbanescape.novato@gmail.com if you want to join or if you have any questions. We do have a drop-in ratse if you are not signed up for the training group.

Track Workout – Advance to intermediate runners

  • 1 mile warmup
  • 3×1200 / walk 200, jog 200 in between sets
  • 1 mile cool down
  • 5 miles total

Track Workout – beginner

  • 4 lap warm-up
  • 2 laps jog rounds / on the straights: focus on standing tall, relaxed shoulders, arm swing in-front of body, hands relaxed
  • 4X 4 laps / Run as fast as you can safely (this is NOT an all out sprint, pace should fell fast but something you can hold for a whole lap. Take 1:00 recovery in between each lap. Try to either hold same time or better for each lap)
  • 4 lap cool down
  • 3.5 miles total

Ironman Lake Tahoe Swim Start

Your motivation pic of the week – if these guys can get into 56 degree water when its 31 degrees out and swim 2.4 miles, than bike 112 miles and run a marathon you can workout for one hour.
Was the most beautiful swim start I’ve ever seen! Steam coming off the water with snow cap mountains in the background.
Shout out to my husband Ron Skoda, who crushed the extremely hard course with a time of 11:03:55!

Switching your Running Shoe

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Having to switch your running shoes because your favorite shoe gets discontinued or they changed the design can be very stressful. There is nothing like finding the perfect shoe – Once I find the perfect running shoe I buy 3 pairs 🙂

If you do find yourself in a position to have to switch out your old favorites, do it slowly, below is an example of how I do it. This is a six week process for me.

  1. Wear them to walk around the house (2-4 hours)
  2. Wear them to walk outside and or do non impact gym workout (2-5 hours)
  3. Wear to jog easy 2-3 miles depending on your fitness level (1 day of the week)
  4. Wear for longer run (1 day week)
  5. Wear for high impact gym class and or two runs
  6. Wear for high impact gym class and or three runs

If you start to have any problems take it back a step. By the 6th step if you’ve had no problems your good to go and can make the switch to your new shoes.

I have a lot of foot / ankle problems and if I have the wrong shoe it can take me away from running for months. I have custom orthodontics (worth every penny!). I have been running in the Brooks Cascadia for the last two years, went to buy another pair and found them not to be the same…. NO!!! Went to my local sporting Good store Sports Basement with Orthodontics and lots of patience, Tried on about 10 different shoes. Ended up with Brooks Ravenna 4. Way more cushion than my last pair I really like them. I have used the steps above and will be doing two runs this week – keeping my figures crossed that I have no problems.

Treadmill Workout

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If you can’t get outside to run (weather, travel, etc) Here is a couple of treadmill workouts that will test your cardio endurance. If you have any questions just shoot me a comment and I’ll be sure to answer your questions – have FUN

 Treadmill Workouts

 40 min workout

Time / Duration

Exertion / Speed

Grade / Incline

10 min

Warm-up

0

2min

60%

0

3 min

50%

2

2 min

70 %

0

3 min

50%

2

2 min

80%

0

3 min

50%

2

1 min

90%

0

3min

50%

2

1 min

100%

0

3 min

50%

2

7 min

Cool Down

0

 35 min workout

Time / Duration

Exertion / Speed

Grade / Incline

10min

Warm-up

0

5 min

70%

2

2 min

50%

0

4min

70 %

3

2 min

50%

0

3min

90%

2

9 min

Recovery

0