Basics and Principles

For todays workout we are going to run a basic workout consisting of the principle workouts we will be performing. We have a few new ladies (Previous Spartans) that will be rejoining us and so the Test is going to be on Monday rathter than today.
We have a few new ladies that would benefit from a basic instructional basic workout to get a better understanding on what you will be doing so today is going to be very very basic. If you have been with us for a while, you may want to do a different workout, but feel free to come out today and join us.
Tomorrow, we will be going to YOGA at Gold's Gym Tech Ridge. If you are not a member, you can download a Free Week or I can give you one tomorrow. Let me know if you need a pass or feel free to download one from www.Goldsgym.com

The full fun begins on Monday, so make sure to stay hydrated and get plenty to eat. Before you begin next week, make sure to cover these basic "House keeping" items.

1) Stay hydrated, try and drink one gallon of water or more.
2) Eat, the worst thing you can do is not eat, but dont eat 30-45 minutes before your workout, or if you do, eat something lite. You dont want to show up to camp on a full stomach.
3) Stretch-Prior to coming out to camp, make sure that you have been stretching out. Do yoga, pilates or just stretch, but make sure you are stretching daily so that your muscles are ready to go when we kick off camp.
4) Make sure to purchase or bring your Heart Rate monitor. One of the most important things when out at camp is to make sure you elevate your heart so that you are challenging yourself, but not too high where you can pass out or have heart issues. You ideally want to keep your heart at 75-85% at camp. This is a bit high, but our workouts are short enough that you will be working on your anaerobic conditioning. To find your optimal HR take your age minus 220 and multiply by 75 or 85.
Example, a 30 year old person would take 220-30=190 (Beats Per minute max) then take that amount times .85 , so 190x.85=161.. So, you want to keep your HR level at 142-162 beats per minute.
If you have any questions or concerns prior to camp, ASK..

Onward.

Spartan-ettes Round 2.

It all starts again this week, and we have a previous Spartan (Julie Hall) and a new Spartanette, Laura joining us for Round 2. Our workouts will be Mon and Wed at 5:30 mostly at Murchison Elem. We will be changing workouts as much as possible, and will challenge you to improve your skills, stamina and get in shape.
Today is day one, but will be a "On your own" workout. The workouts this week are going to be on Wed and Thur. Wed we will be performing our "Test" and Thursday we will be going to Gold's For YOGA..
Next week we go to Mon-Wed.. Just need to start off easy and dust off any cobwebs.
For today's workout, go out and do whatever you enjoy for one hour. If you want to walk, run, canoe, play tennis, etc.. Do something you enjoy for one hour. Stretch before and after.. Doing a "Your own" workout today will be a good way of getting loose for Wed. Wed will not be challenging, but fun instead.

Let the fun begin.

The long cold and dark Road

Halfway with Week 12 of my 18 week training for my First marathon.. The roads have been long and lonely lately. As my training progresses, the runs get longer, colder and lonlier. However, I am turning these runs into a positive as there is so much that goes on in my head as I am running. What do you think about for 2-3 hours while you are running, looking forward listening to the same music you have been listening to the last few weeks?

Lately I have turned the struggle of having to run into positives. First of all, I feel great after my run, but best of all I get to clear my head every single time. All the stress I am facing, fears or struggles seem to go away every time I am done. Yesterday, for example I kept thinking of my wife and baby girl, Kendall. I am so thankful for the abilities God has given me and the great family I am blessed with.

The road is long, and I have 6 more weeks to go, I am still in denial that I can and will be running 26 miles. Currently 16 is the most I have ran in my training and EVER. So, I welcome the challenge and let the training continue.

ONward

The main Challenge for my Spartanettes

This Saturday, my girls are going to push themselves and accomplish what they have never done before. Run and complete a 5K.. All the hard work they have put in will be put to a test this Saturday Sept 12th. Once they complete this, there is nothing they will not be able to do. Proper training and nutrition along with stretching and cross training has been key for the last two months.

On a personal note, I myself keep training for my Nov marathon, but more to come on this.. for now it is all about my last two remaining Girls.. Go Amy and Girlie, Coach KNOWS you can do it.. Now a matter of time for this race, it is going to be about completing the race and know you can do what you set your mind to. I look forward to cheering you both on at the finish line.

Graduation is complete

Congratulations on your graduation. For those of you who were unable to finish, great job. While you were in camp you really improved and did great. Now make sure you stay on top of your diet and workouts. Keep in touch and let me know who things are going.
A special congratulations to my last two Spartanettes, Girlie and Amy. Yesterday was the final test and both did an outstanding job. They were able to dramatically improve their previous “test” times.

Amy: Previous time was 23:33 and finished yesterday at 19:59
Girlie: Previous time was 26:24 and finished yesterday at 20:27

Job WELL done, Coach is very proud of you both.. However, your actual final graduation is going to be next Saturday, Sept 12th. This is your 5K “Keep Austin Weird”.. I know you are both going to do great. For the rest of you ladies, let me know if you would like to join Amy and Girlie.. Sign up link is below:
http://www.runtex.com/web/2-2606.asp

Spartanette Graduation is here!!

I am proud to say that next weekend my spartanettes graduate. They started off in bad shape, and next weekend they end camp with a 5K. This will be their first 5K and coach is excited. My girls have come a long way, and I cant wait for them to complete their run.
Before we get to the race, we have our final "Test" and one track workout to get ready for the 5K Run. I want to say how PROUD I am of my Spartanettes, even those who could not finish camp. Everyone did great..
The workouts will continue for the "Lone Wolves" in the "Igloo", Dungeon and Gym in the weeks to come.
In the meantime, my own personal workouts are going to heat up. My marathon is fast approaching and I have to get myself ready mentally and physically. The miles are starting to add up. Tonight I have a 7 miler followed by a 4 miler tomorrow.. This weekend will be an easy 10 mile jog.
Stay tuned..