Friday, April 15, 2011

Excel and Mileage

I am a little nervous about our broken team..... Jeff and Stephen stop being crazy cross fitters/tough mudders/ what ever else you crazy men do. I need 12 unbroken team members!

On that note.....I am still limping around the track at times so I did a little math...

I was exciting to sit down and put some of my Excel knowledge to work. I decided to pick apart my runs, see what I was totaling each week, see what I was increasing in week, see what 10 percent increase was, and see if I was meeting the 10 percent rule or exceeding it.

I suggest putting something together so you know what 10 percent of last week is and you can stick to increasing your workout next week by NO MORE THAN 10 percent.

PLEASE PLEASE PLEASE take it easy, ice, stretch and rest! The race is next month and I don't want any last minute injuries! It is late in the game and it would be hard to replace team members so be smart!

Wednesday, April 13, 2011

soundRUNNER updates

Sound runner group runs

Wednesday

Group Run : 6:30 p.m.

All Stores

Saturday

Group Run : 8:00 a.m.
All Stores

Sunday

Benny's Mystery Miles : 7:00 a.m. Old Saybrook only

Upcoming Events

Wednesday, April 20

soundRUNNER Madison

at 5:45 p.m.

FREE Injury Assessment

Bring your running clothes and join

us for a run at 6:30 p.m.

DON’T MISS IT
April 20, 2010

WEDNESDAY, APRIL 28 AT 7:30 P.M.

JOIN THE STAFF AT soundRUNNER OLD SAYBROOK, after our Wednesday Night Group Run for an informative talk and discussion from Kurt Strecker and Coach A Lyman about injury prevention and the proper foods to eat before, during and after your activity!

KURT STRECKER, D.C., C.C.S.P. is a board certified Chiropractic Sports Physician. He graduated Magna Cum Laude from the University of Bridgeport College of Chiropractic as salutatorian of his class, and is currently finishing a Master’s degree in human nutrition. Formerly adjunct faculty at U.B., he assisted in teaching human gross anatomy. As co-founder of the Center for Better Health in Old Saybrook, he is active in the shoreline community and sponsors a number of local races benefitting education. He is an avid sailor, runner and tri-athlete, and he holds a USA Cycling Level 3 coaching certification.

COACH AL LYMAN, CSCS, FMS, has been coaching endurance athletes of all ability levels since 1999. Besides being certified with USA Triathlon, USA Cycling, American Swim Coaches Association, and the National Strength and Conditioning Association, Coach Al was recently certified as a Functional Movement Screen Specialist, and as a clinical gait analysis expert with Medical-Motion, a subsidiary of Sports Motion, Inc. Coach Al will be conducting seminars nationwide in 2010, on how to use gait analysis to enhance running performance and avoid injury.

Thursday, April 21

soundRUNNER Branford

6:00 p.m. - Homeroom - Meet and greet.

6:30 p.m. - Gym - Group run with a twist.

Post Run - RAGNAR 101 - Enjoy food and drinks while participating in the class. There will be stories from past participants, prizes and all of your relay questions will be answered.

*All team members that supply us with their team name are eligible for 10% off of non sale items during the event.

This will be the last forum that soundRUNNER will be holding before the relay.

Please RSVP to Amy atamyparker@soundrunner.net

Sign up for the annual

with Coach Dan Ireland.

(Yale Cross Country Coach)

Click here for information about the class.

Please email info@soundrunner.net to sign up.

Just in...

Try the New Balance 890. We now have the Boston Marathon Limited Edition. This shoe has been flying off of our shelves.

Price: $100.00

Tuesday, April 5, 2011

The 10-Percent Rule

I always laugh when everyone sends me their mileage with some form of an apology. "Im sorry I was busy". Here is what I have to say. Stop apologizing and take it easy! I got so excited for the race, doubled my mileage, ran farther and harder, and now I am hobbling around. Please read this article by Amby Burfoot on Runner's World. AND FOLLOW THE 10% RULE!

The 10-Percent Rule

This safe, easy-to-follow method will help you increase your mileage in a sound manner.By Amby Burfoot Published 11/14/2001The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week.

The 10PR gains its importance from the fact that the vast majority of running injuries are overuse injuries. They occur when you run too much or increase your weekly training program too quickly. Say you've been running 15 miles a week. For some reason--perhaps you want to prepare for an upcoming race or you just feel that you're ready--you decide to pick up your training. Instead of running 5 miles three times a week, you manage to fit in five 5-milers. Your training increases from 15 miles a week to 25 miles a week--a 67 percent increase.

The week of the race, your knee starts throbbing. By Saturday, you're hobbling. You can't ignore the handwriting on the wall. You're not going to be able to run the Sunday morning race. You have a knee injury.
For runners, the biggest enemy is often their own energy and enthusiasm. You're feeling great, so you figure that you can handle more training. A friend has challenged you to enter a race. Everyone in your department at work has decided to get in shape for an upcoming charity run. Or maybe you've been bitten by the marathon bug.

Events like these are big motivators, so you plunge excitedly into the training. Great--except for one thing. Your body doesn't share in your enthusiasm. It follows one simple, unchanging principle: gradual adaptation to stress.

The gradual adaptation principle is one of the many examples of the body's genius. Without it, no one could ever climb Mount Everest, swim the English Channel, or run a marathon. With it there are almost no limits to what you can achieve. But you can't bend the rules, or the system breaks, and you get an injury or pick up a cold or suddenly become fatigued.

Follow the 10PR, on the other hand, and your body gets stronger and fitter. If you're running 10 miles a week now, and you want to increase your training, run 11 miles next week. And 12 the week after that. And 13 the week after that. This may look like agonizingly slow progress, but in just 8 to 10 weeks, you could be running 20 miles a week.

Continue on the same path, and you'll be running 40 miles a week just four months after you started building up from 10. And 40 miles a week, believe me, is a lot of running. It can take you anywhere you want to go.

Once again, the race goes to the tortoise. In running, you will almost always win if you follow the path of slow-but-sure.

Thursday, March 31, 2011

Beware of the Nike Air Max 2010!

My Nike Air Max 2010's came in the mail a month and a half ago and I could not wait to get those suckers on. Now.. I can't wait to send them back!! They are already ripping! I spent $100+ and the quality sucks. Here is a picture of my poor sneakers!