Training

WOW! What a great experience at the Wason Pond Pounder last October! If you've been hibernating this winter, now is the time to defrost and get back into training (or start training for any newcomers)!

About me: 

I'm Kim Cremin. I own a local fitness business here in the town of Chester, NH-  KC Pilates & Fitness (www.kcpilatesandfitness.com ). I also have a Master’s degree in Exercise Physiology and 18+ years of experience in my field. I will be posting tips on how to train for the Wason Pond Pounder and some general fitness tips. Some tips will be geared toward beginners but others will be geared to anyone interested in health and fitness. Stay tuned for a schedule of group trail runs at Wason Pond for those that would like to get used to the course (without obstacles) or for those who simply enjoy group runs)!

Please let me know if you will be attending the training runs and feel free to contact me if you have any questions about training for this event: kim@kcpilatesandfitness.com or 603 303-4061.

May 9: LAST TRAINING RUN- Friday, May 11 at 4pm - PLEASE email me if you plan on attending!

This will be the last of the training runs- it will be another Boot Camp style run. You may even see some bits and pieces of obstacles in the woods (but they won't be ready for use until the big day)! After the run I will be staying to help prepare the course. If anyone would like to help out we could use all the hands we can get. We are also planning on being out there prepping the course this Saturday, Sunday and next Friday, May 18. Any help is appreciated!

April 20: HIT THE TRAILS

Only 4 weeks until the Pounder!! If you normally run on the road or treadmill hopefully you've had a chance to run on some trails in preparation for the Pounder. If not, now is the time to do it! Trail running may seem like it's the same as road or treadmill running but it is actually quite different. It's best to be prepared for your event by training on the surface on which you will be running!

If you're not accustomed to running on the trails before the event you are more likely to suffer an acute injury to your lower extremities (especially ankle sprains) because the feet are used to hitting a flat surface. Nature's path is constantly changing and leaves lots of its own obstacles including roots, rocks, sticks, holes/divets, pine cones, etc.- the unstable and uneven terrain of trails offer more of a proprioceptive challenge to the intrinsic muscles (deep muscles that support our joints) of our ankles, knees, hips and event the torso to a certain extent. This proprioceptive response is very beneficial in every day life because it strengthens those deep postural muscles and makes us less likely to injure ourselves when we unexpectedly come across an unstable surface (for example: slipping on ice). Additionally, the soft surface of the ground makes running less jarring on the knees and lower back. However, at the same time, if you do not progress properly you may end up injured because you haven't given your body enough time to adapt to the trail's terrain. So--- hit the trails now!

April 19: NEXT TRAINING RUN: This Saturday, April 21 at 10:00am (meet at the Wason Pond Playground). Training will be "Boot Camp" style!

March 28: NEXT TRAINING RUN: This Saturday, March 31 at 11:00am (meet at the Wason Pond Playground). We will run approximately 3 miles (you may opt out at a shorter distance if you prefer). As the blog post below says, it's time to start training for the obstacles, so be prepared for a few surprise exercises as well!

March 27: TIME TO START TRAINING FOR THE OBSTACLES!

The Pounder consists of approximately 16 obstacles. According to the survey that went out after the Pounder last year, the obstacles that participants found the most challenging were the wall climbs, army crawl and the hill climb with the tire. The following circuit is a list of exercises that will work all the muscles you will depend on during the Pounder course.

Start by doing 1 set of each exercise for 30 seconds. Gradually add on time for every exercise (up to 90 seconds/exercise) and added sets (up to 4 sets). To really get a feel for running an obstacle course do a 1 - 3 minute run between each set of exercise.

1. High knees- March or jog in place with high knees (lifting knees as close to belly button level as possible).

2. Football runs - Sprint in place.

3. Burpees (aka squat thrusts) - Start in a standing position with feet hip width apart. Squat down and place your hands on the floor in front of you. Jump your legs back so you land in a plank/push-up position (optional: do a push-up). Then jump your feet back in towards your hand and jump back up to a standing position... that's one repetition! As you get better, go faster

4. Leaps - Leap diagonally forward with althernating legs for several steps, then leap back to where you started.

5. Stair climbers/ hill climbers - run/walk up and down stairs, bleachers or a steep hill. As you progress, carry a heavy object!

6. Push-ups (from knees or feet).

7. Weighted squat - stand with feet hip width apart and hold a heavy object (medicine ball, firewood, sandbag, etc.) in front of your chest. Bend knees and lower yourself until your thighs are parallel to the floor. Pause for a 3-count, then return to standing.

8. Pull-ups - Okay, we don't all have pull-up bars and we don't all belong to gyms, but many of us have trees! Do pull-ups from a tree branch or from a kids playground. Use your imagination- there are plenty of ways you can practice lifting your body weight.

9. Bear crawl - Get onto all fours, tuck toes under and then lift knees off the floor (but keep knees bent). Then crawl forward by stepping forward with right arm and right leg, then left arm and left leg. The challenge is to stay low and keep your knees off the floor.

10. Plyometric Lunges - Get into lunge position with right foot forward and left foot back, then jump up and switch legs in the air so you land in a lunge position witht the left foot foward and the right foot back. Continue alternating.

Have fun! I will be announcing the next training run soon! Please feel free to contact me if you would like to be added to the training email list kim@kcpilatesandfitness.com

March 10: Next TRAINING RUN IS SCHEDULED FOR SATURDAY, MARCH 17 @ 10AM (Happy St. Patrick's Day). We will jog/walk 2.5 - 3 miles of trails at Wason Pond. Call or email me for more information or to be added to my Pounder Training email list.

March 10: INCREASE DISTANCE! This post is mainly for Beginners.

You have 10 more weeks to train for the Pounder! Hopefully you have worked your way up to 2 miles of run/walk intervals. If you've stuck to the plan you should feel that you have been able to improve the time it takes to complete 2 miles. Now it's time to increase your distance! Start with a half mile increase for the next 2 weeks. Suggested training is as follows (if you missed the first blog and are just beginning now, scroll down to the first blog from Feb. 23 for weeks 1 & 2):

WEEK 3

Day 1- Do another baseline but this time run/walk for 2.5 miles.

Days 2, 3, and 4 (4th day is optional)- Jog/run 90 seconds, walk 90 seconds to 2 minutes for 2.5 miles.

WEEK 4

Day 1- Shorter distance, faster pace. Try for a continual run/jog for 1.5 miles. Minimal or no walking. If you are already able to do a continual run for 1.5 miles, try to increase your pace. Remember, you are not running as far so you should be able to pick up the pace.

Days 2, 3, and 4 (4th day is optional) - Run/jog 90 seconds, walk 60 - 90 seconds for 2.5 miles.

February 23: START TRAINING!

This post is geared towards beginners who have never run a 5k race or with little experience running 5ks. You have 12 weeks to train for this event- that's plenty of time to build up enough endurance to run/jog for 3.1 miles, but the sooner you get started the better. Do not train too much too soon. You must add speed and distance slowly, otherwise you may end up hurting yourself.

Keep in mind that this race is an obstacle course race, so it will involve muscle groups other than your legs and your run will be interupted several times by those pesky obstacles. Here is a schedule to get you started on your first 2 weeks of training. NOTE: This training program assumes that you cannot run 2 miles yet - if you can already run 2+ miles and want to improve your time, follow the training program below, but do intervals of fast runs with slow jogs instead of intervals of jogs with walks.

WEEK 1 BASELINE

Day 1- Get your baseline: Calculate the time it takes to complete 2 miles. Don't kill yourself during this first day. This is to set your baseline. You will use this time to build on.

Days 2 & 3: Run/walk 2 miles. Suggested interval: Jog 60 seconds, walk 90 seconds for 2 miles. Focus on increasing your speed during your run intervals.

WEEK 2 INCREASE ENDURANCE

Suggested interval: Jog 90 seconds, walk 90 seconds for 2 miles. Focus on increasing the jog intervals.

Stay tuned for weeks 3 & 4!

February 16: 10 REASONS WHY OBSTACLE COURSE RACES ARE ADDICTIVE

Two years ago I didn't even know that obstacle course races existed outside of the military. Then, after trying my first obstacle course race last srping I became addicted! I did 6 races last year and this year I'm scheduled to do 4 more (so far). I love doing these races so much that I work hard to get others to join me so I have people to share my great experiences with--- WARNING: this addiction is contagious! If you haven't done a race like this before you probably wonder, "why is this so addictive?" Here are some reasons why:

1. If you're not a fan of running, the obstacles break up the run so you're always wondering what is around the corner. It takes the focus off of how tired you are.

2. If you enjoy running, this is a way to change things up- a new challenge! Cross-training! Wake up other muscles that have been dormant!

3. Obstacle course races make you feel like a kid again no matter how old you are!

4. No obstacle course race is the same so there is always an element of suprise!

5. Doing the course with family and/or friends is a great bonding experience! Obstacle course races are far more interesting than plain old running and lead to great memories and funny stories. One of the best parts of the Wason Pond Pounder is that kids as young as 8 can run it (not many other races allow anyone under 14 to participate)-- You can get your kids addicted to something fun and healthy! I have recruited both of my sons and my husband as well as clients and friends to run these races with me... many have also become addicts!

6. Army crawls through the sand, scaling walls, jumping hurdles, crossing monkey bars, carrying cinderblokcs through the woods, etc-- obstacle course races are cool, plain and simple!

7. It's a fun way to get in shape or get in better shape! Obstacle courses require a total body effort-- you get to work all major muscle groups!

8. The after party!

9. It's a challenge and it's fun! Okay, I know I've already said it fun, but I think the "fun factor" is the reason many of us have become addicted. I challenge you to try the Wason Pond Pounder and not smile and laugh while you race (maybe not the whole time though...). For proof of the "fun factor" go to the "photos" section of this website and see for yourself the smiling faces... okay, you'll see a lot of faces that have a look of exhaustion as well, but you won't see any angry, sad, or bored faces!

10. Crossing the finish line! Finishing the race gives you a sense of accomplishment-- who wouldn't want to experience that again?

If you're not addicted already, would you like to become addicted? Don't hesitate-- sign up for the Wason Pond Pounder now and begin the road to addiction!

Next week: Training for a 5k (for beginners).