Life Active http://lifeactive.org Promoting Healthy Lifestyles Fri, 18 May 2012 23:34:04 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 No Group Run: Saturday, May 19 http://lifeactive.org/no-group-run-3 http://lifeactive.org/no-group-run-3#comments Wed, 16 May 2012 01:14:20 +0000 Beau http://lifeactive.org/?p=1354 There won’t be a group run set up this weekend. Many of us are running in the Ogden Marathon or half marathon. This Saturday is also the Do the Du Duathlon. We will be out in full force again the next Saturday.

]]> http://lifeactive.org/no-group-run-3/feed 0 Race Day Preparation: Saturday, May 12 http://lifeactive.org/race-day-preparation-2 http://lifeactive.org/race-day-preparation-2#comments Thu, 10 May 2012 21:08:21 +0000 Beau http://lifeactive.org/?p=1350 Our runs this week will be 8 miles, 10 miles, 12 miles, and 17 miles.

Our seminar topic this week will be on the need to develop a race day routine. I have achieved of a state of calm and mental confidence through following a set of prerace steps. Prerace routines can cover anything from the type of food eaten to how we lay out our clothes the night before. We will be sharing our different practices and how they help us arrive to the starting line ready and eager to run our best race.

See you out for the run!



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]]> http://lifeactive.org/race-day-preparation-2/feed 0 Tapering: Saturday, May 5 http://lifeactive.org/tapering http://lifeactive.org/tapering#comments Thu, 03 May 2012 02:44:18 +0000 Beau http://lifeactive.org/?p=1346 Our runs this week will be 7 miles, 12 miles, and 14 miles.

Our topic for this week’s seminar will be on the art of tapering for a race. It is a tricky balance but the right taper can make all the difference in what kind of race you run. The longer the race, the more important the taper. If you continue to run and train hard, you will arrive at the start line tired and fatigued. Yet, if you cut back too much, you will feel flat and not up to speed on race day. While most training plans incorporate a taper, you will need to listen to your body and make subtle adjustments. Everybody is very unique in how their body responds to tapering. A coach can provide some good observations as you work through this part of your training. Here is a great article on the subject: How to Taper Like a Pro.

 



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]]> http://lifeactive.org/tapering/feed 0 Self-Massage: Saturday, April 28 http://lifeactive.org/self-massage http://lifeactive.org/self-massage#comments Thu, 26 Apr 2012 02:20:10 +0000 Beau http://lifeactive.org/?p=1344 Our runs this week will be 7 miles, 10 miles, and 22 miles.

Our seminar topic will be on the benefits of massage for recovery. Here is a great video that explains the basics:



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]]> http://lifeactive.org/self-massage/feed 0 Inflamation: Saturday, April 21 http://lifeactive.org/inflamation http://lifeactive.org/inflamation#comments Thu, 19 Apr 2012 02:41:58 +0000 Beau http://lifeactive.org/?p=1331 Our runs this week will be 7 miles, 11 miles, 14 miles, and 20 miles.

Our seminar topic will be on the virtues of inflammation. Yes, that is correct, I said the virtues of inflammation. Some research indicates that we need a degree of inflammation in order to achieve the adaptive response we want to get stronger and faster. The take away from this situation is that if we constantly take steps to reduce or eliminate the inflammation that naturally occurs after a run we will also inhibit the development and improvement that we train for. Here is a great article on the topic: Inflammation.

See you out for the run!



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]]> http://lifeactive.org/inflamation/feed 0 Running Safety: Saturday, April 14 http://lifeactive.org/running-safety http://lifeactive.org/running-safety#comments Sat, 14 Apr 2012 02:15:12 +0000 Beau http://lifeactive.org/?p=1328 Our runs this week will be 8 miles, 10 miles, 16 miles, and 20 miles.

This week’s seminar topic will be on running safety. This is not a new topic but something worth reviewing from time to time. We will discuss some of the basics such as running against traffic when on roadways and wearing bright clothing. Reflective vests, headlamps, and LED lights are a must when running at night or early in the morning. The website “Run the Planet” has a very thorough and extensive section for running safety: http://www.runtheplanet.com/trainingracing/safety/
Run safely and we will see you Saturday morning!



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]]> http://lifeactive.org/running-safety/feed 0 16 Week Break In Program http://lifeactive.org/16-week-break-in-program http://lifeactive.org/16-week-break-in-program#comments Wed, 11 Apr 2012 22:00:29 +0000 Beau http://lifeactive.org/?p=339 Our beginner program is designed to introduce the non-runner to regular long distances. Broken up into phases, this approach takes 16 weeks so that the most sedentary person can safely start running. This running program is designed to safely introduce a non-runner to a running lifestyle. After completing this program you are well on your way to participate in various races and fun runs or maintain your running for health and well-being.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Phase I: Run/walk three days a week for four weeks. Warm up and cool down by walking for 5 minutes before and after each session. Run and walk in specified intervals for example on day one run easy (E) for one minute then walk for one minute and repeat each interval ten times. You can move each workout session to subsequent days as needed.
1 10x(1min E run w/ 1 min walk) Rest 7x(2 min E run w/ 1 min walk) Rest 6x(1 min E run w/ 30-sec walk)

8x(30-sec E run w/1min walk)

 Rest Rest
2 Same as wk 1
3 Same as wk 1
4 Same as wk 1
Phase II: Run/walk three days a week for four weeks. Warm up and cool down by walking for 3 to 4 minutes before and after each session. In this phase, in addition to run/walk intervals, you will have longer sessions of running for 3 minutes without walking. You can move each workout session to subsequent days as needed.
5 3 min E run

10x(2min E run w/1 min walk)

 Rest 3 min E run

6x(3min E run w/2 min walk)

 Rest 3 min E run

20x(1min E run w/30-sec walk)

 Rest Rest
6 Same as wk 5
7 Same as wk 5
8 Same as wk 5
Phase III: Run/walk three days a week for four weeks. Warm up and cool down by walking for 3 to 4 minutes before and after each session. In this phase you will run for more extensive durations before walking. You can move the workout sessions to subsequent days as needed.
9 10 min E run

3-min walk

10 min E run

3-min walk

10 min E run

 Rest 4x(8min E run w/1 min walk) Rest 20 min E run

5-min walk

10 min E run

 Rest Rest
10 Same as wk 9
11 Same as wk 9
12 Same as wk 9
Phase IV: Run three days a week for four weeks. Warm up and cool down by walking for 2 to 3 minutes before and after each session. In this phase you will run without walking and introduce periodic strides (20 to 30-sec of faster running). You can move the workout sessions to subsequent days as needed.
13 30 min E run

6 strides

6 min E run

 Rest 10 min E run

5 strides

10 min E run

5 strides

10min E run

 Rest 10 min E run

5 strides

10 min E run

5 strides

10min E run

 Rest 30 min walk
14 Same as wk 13
15 Same as wk 13
16 Same as wk 13


]]> http://lifeactive.org/16-week-break-in-program/feed 0 Going Minimal (part 2): Saturday, April 7 http://lifeactive.org/going-minimal-part-2 http://lifeactive.org/going-minimal-part-2#comments Wed, 04 Apr 2012 15:35:45 +0000 Beau http://lifeactive.org/?p=1318 Our runs this week will be 8 miles, 11 miles, and 18 miles.

Our seminar topic will be on the risks and benefits of adopting more minimal shoes and how to do so safely. Here is an article that goes through the benefits and risks rather well: How to Reap the Benefits of the Barefoot/Minimalist Running Movement without Getting Hurt.

See you out for the run!



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]]> http://lifeactive.org/going-minimal-part-2/feed 0 Going Minimal: Saturday, March 31 http://lifeactive.org/going-minimal http://lifeactive.org/going-minimal#comments Wed, 28 Mar 2012 01:51:07 +0000 Beau http://lifeactive.org/?p=1316 Our runs this week will be 7 miles, 10 miles, 14 miles, and 20 miles.

Our seminar topic will be on the transition to minimal style shoes (close to barefoot). Among runners there is a current movement to reduce the cushion and structural support that is typical in most running shoes. Advocates and critics abound on both sides of the trend. While the minimalist argument is that all those shoes with high heel lift and cushioning cause running injuries over time, the rapid rise of minimalist shoes has also produced a spike in injuries among those transitioning rapidly to these zero drop shoes. We will discuss some key points to look for in the transition and what you can do to make it injury free. Here is a great video that goes over some of those necessary conditions:



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]]> http://lifeactive.org/going-minimal/feed 0 Post-Run Recovery: Saturday, March 24 http://lifeactive.org/post-run-recovery http://lifeactive.org/post-run-recovery#comments Fri, 23 Mar 2012 02:01:37 +0000 Beau http://lifeactive.org/?p=1311 Our runs this week will be 7 miles, 10 miles, 16 miles, and 18 miles.

Our seminar topic will be on the importance of recovery following your run. More particularly we will discuss the importance of nutrition and hydration within the first 30 minutes after finishing your run. Here is a great article that discusses the finer points: Post-Run Recovery Starts with Protein.

See you out for the run!



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