Training

Training

Welcome to the Wason Pond Pounder training page!

Kim Cremin, Exercise Physiologist (Master’s Degree from UNH), Personal Trainer, and owner of KC Pilates & Fitness  (www.kcpilatesandfitness.com , located at 8 Deerwood Hollow (just off of Rt. 121a in Chester) is our local fitness expert and Wason Pond Pounder Training Page writer. Please feel free to contact her with general questions about training for this event or if you have anything specific you would like to see addressed in this blog: kim@kcpilatesandfitness.com or 603-303-4061.

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APRIL 10, 2014 – WASON POND TRAIL CONDITIONS UPDATE

What a gorgeous day! I took advantage of my afternoon off and went for a trail run at Wason Pond. This is the time of year that traces of winter still exist as spring fights its way in! The trails of Wason Pond still have some slushy snow and ice. Additionally, due to the abundance of wet weather we’ve head, there is a little bit of flooding over the trails and it’s nice and muddy in some parts.

The inner loop conditions (the loop we have traditionally done the Pounder on): The trails aren’t too muddy and not much flooding. However, as of today, probably 1/3 of the wooded part of the trail still has ice on it. It won’t last much longer though!

The outer loop conditions (the loop that begins on the inner loop but then stems out to the dump road before coming back to the inner loop): Since there is a bit more sun exposure the trail isn’t as icy as the inner loop, but if you like mud and getting your feet wet then go for the outer loop!

The trails are definitely runnable/walkable you just have to navigate around some water and mud and be careful on the icy parts. If you haven’t started training yet, NOW is the time to begin!

APRIL 1, 2014 – DON’T BE A FOOL! STRETCH TO PREVENT INJURY!

Stretching to many of us may seem boring or unnecessary, but in fact, stretching combined with proper strength training can help prevent injury! Today I’ll cover some FAQs about stretching that will be informative even to the most knowledgeable athletes:

Should I stretch before or after I exercise?

Stretch AFTER you exercise. After you run (or do any high impact activity), the impact on your tendons and muscles causes them to shorten/tighten (think of a spring being compressed) and if they are not immediately stretched, the muscles and tendons will hold on to the tension which can eventually lead to tighter, less flexible muscles and tendons. Stretching after exercise can also help reduce delayed onset muscle soreness.

Should I stretch before I run too?

Scientific evidence shows that holding deep, sustained stretches before you exercise can hinder your performance (especially those that participate in more competitive sports). Stretching before the muscles are warmed up can also lead to pulled muscles. Instead of stretching before you exercise do a gradual dynamic warm up to get the muscles warm and fluids to your joints before you start your workout.

How should I stretch?

Stretching should be done slowly, controlled and to mild discomfort. Our tendons have built in protective mechanisms that are triggered when we over stretch. When we stretch too quickly or too hard these sensory organs trigger your overstretched tendons and muscles to contract and work against the stretch (it’s sort of like pulling and pushing at the same time). Instead of stretching with too much intensity, stretch until you reach mild discomfort. Use your exhales to gradually go deeper into the stretch. As a rule of themb after running stretch your hamstrings, hip flexors, quadriceps, hip rotators, glutes, calves and lower back. Hold each stretch for 30-60 seconds stretching deeper with each breath but never go to the point of pain.

MARCH 4, CROSS TRAIN!

New England winter running comes with many challenges: The cold can be difficult on our bodies, the snow and ice can make it dangerous to run, the limited sunlight gives us a smaller window of time to run. We can opt to run on a treadmill (which is a good supplement but it is much different on the body than running outside, especially trail running).

Consider cross-training once or twice a week to mix things up and to focus on increasing your anaerobic threshold (which we associate with speed). Cross training is simply doing some kind of training that works the body differently than running. Here are some ideas:

1) Take a local fitness class. Take a class that involves short bouts of high intensity cardio mixed with intervals of either strength training or lower intensity cardio. Boot Camp, TRX, Hiit, cross-fit or kickboxing are typically run this way. High impact exercises are not appropriate for everyone and can be damaging even in healthy people if not performed correctly, so make sure the class you choose has an instructor that can teach proper exercise biomechanics so you don’t get injured.

2) There are lots of great DVD series that focus on high intensity exercise – My favorites are Insanity, P90X and Tap Out, but there are many more! Keep in mind that if you’re not in the best shape or your not sure if you’re doing the exercises correctly you could do more harm than good.

3) Do your own home interval workout: Do a couple minutes of strength training followed by 30 seconds – 3 minutes of high intenstiy cardio and/or plyometrics. The following are some ideas for cardio/plyometrics that you don’t need any equipment for:

HIGH KNEES –  March or run in place lifting your knees as close to belly button level as possible. The higher the knees and the faster the speed, the harder the exercise.

FOOTBALL RUNS – Sprint in place keeping your upper body as still as possible.

BURPEES –  Start in standing position with feet shoulder width apart. Bend your knees to squat down to the floor. Place hands on the floor and either step or hop back with your legs until you are in a plank position. Optional: Do a push-up. Then step or jump your feet back in between your hands and jump back up to a standing position. The faster the better!

LEAPS – Leap as far as you can diagonally forward with alternating legs for several steps (however many your space allows), then leap diagonally back to where you started.

STAIR CLIMBERS – If you have a set of stairs where you work out, run up and down the stairs as fast as you can.

WALKING PLANKS – Start in plank position, walk with hands and feet 2 times to one side, then 2 times to the other side, then 2 times forward, then 2 times back.

PLYO LUNGES – Get into lunge position with right foot forward and left foot back (split stance), then jump up and switch legs in the air so you land in a lunge position with the left foot forward and right foot back. Keep alternating.

Happy cross-training!

JANUARY 23, STAY CONSISTENT!

If you missed weeks 1 and 2, scroll down to January 13th blog post for “getting started”.

Week 3

Day 1 – Do another baselines but this time increase the distance to 2.5 miles.

Days 2 and 3 (non-consecutive days) and optional 4th day – Run/walk: Run/jog 90 seconds, walk 90 seconds to 2 minutes for 2.5 miles

Week 4

Run/walk 2.5 miles 3 or 4 days:

Jog 2 minutes, walk 90 seconds to 2 minutes for 2.5 miles. Gradually start to decrease your walking time.

Week 5 – Begin to focus on distance

Run/walk 3 miles, 3 or 4 days:

Jog 1/2 mile, walk 1/2 mile, jog 1/2 mile, walk 1/2 mile, jog 1/4 mile walk 1/4 mile, jog 1/4 mile, walk 1/4 mile.

JANUARY 13, 2014 – START A WORKOUT SCHEDULE!

If you have trouble attaining goals you have set for yourself it may be because you have not set a schedule for yourself. You probably have a set work schedule or a set schedule for your kids sports and other extra curricular activities and you are probably pretty dedicated to those schedules. Do the same thing for your fitness schedule! I will help you get started!

This post is geared towards beginners who have never run a 5k race or with little experinece running 5ks. Endurance is the first thing you need to focus on. You have plenty of time to work on this– 18 weeks! The sooner you get started the better. Do not train too much too soon. Add speed and distance slowly, otherwise you will either burn out or hurt yourself.

The Pounder is an obstacle race, so it will not be a constant run. The best way to train for this is through both endurance and interval training (intervals of running and walking or intervals of fast running with slow jogs. Eventually you can add strength training to your intervals). I will begin with the first 2 weeks of training and then add the full 18 week running/walking program. I will be adding other more intensive exercises in the coming weeks as well:

NOTE: if you can already run 2+ miles and want to build on it, follow the training program below, but replace the run/walk intervals with run/jog intervals.

Week 1 Baseline

Day 1, Week 1- Run/walk 2 miles

Time yourself running/walking 2 miles. Don’t kill yourself. This is to set your baseling. You will use this time so that you can see improvements in your speed and distance.

Days 2 and 3 (non-consecutive days): Run/Walk 2 miles. Each day try to beat the time it takes to run/walk the 2 miles. Suggested interval run: Jog/run 60 seconds, walk 90 seconds for 2 miles.

Week 2 – Increase speed

Run/walk intervals for 2 miles, 3 or 4 non-consecutive days: Jog/run 90 seconds – focus on increasing your pace, then walk 90 seconds to 2 minutes for 2 miles.

Stay tuned for the full 18 week training program!