A team of members from the Seattle Athletic Club downtown location participated in the Seattle Rock ‘n’ Roll half marathon race on Saturday June 21st. The half marathon race which started and finished at the Seattle Center included 13.1 miles through various neighborhoods while runners where entertained by several musical bands along the course.
The majority of members participated in the Half Marathon Training Program coached by myself (run coach and personal trainer Kendra Kainz) over the past 12 weeks in preparation for the event. The training group consisted of both new and experienced runners, of various goals, some who’ve raced before and 3 individuals participating in their first half marathon!
Race morning brought lots of fun and excitement. Racers met early for pre-race support, advice and team camaraderie before heading to their corrals. Coach Kendra along with volunteers cheered and supported the team along the course. My big thanks to member volunteers; Annie Chae, Kiri Jones and Von Perkins for all the help and assistance on race day!
Race day proved that training does pay off! I am so pleased to announce that our team did extremely well! The camaraderie and dedication of these individuals was a pleasure to coach and work with. I could not be happier for everyone and their individual success.
Congratulations to members; Crystal Ahmadi-Perkins, Jessica Langmaid and Phil Logsden on completing your first half marathon race with amazing times! Congratulations also to; Eyal Blum, Jennifer Gallagher, Yesh Ganta, Linda Perkins,
Tony Shafer and Suzy Thomas on your personal record times! Congratulations Team SAC! Celebrate your success!
For information on half or full run training programs or SAC Run Club, please contact run coach and trainer Kendra Kainz.
Fitness Advice, Fitness Programs, RECAP
Half Marathon, Rock n Roll, SAC Team, Seattle
Whether you are a casual runner looking for a quick and easy jog, or you are an experienced marathon runner looking to tackle a lengthy, challenging course, Seattle has much to offer to help you achieve your fitness goals.
Although it may seem easy enough for some to just get out there and hit the streets, there are several obstacles that may discourage many individuals from achieving their fitness goals. Here are some things that all runners should keep in mind while searching for the right running course:
Security
- Make sure while running at night, you are in a well-lit atmosphere.
- Avoid running in high-crime neighborhoods and/or parks.
- Get familiar with new courses and its surroundings. You are likely to get lost in unfamiliar territory.
Weather
- Be very cautious while running in the rain. Your chances of injury rise considerably while running on slippery surfaces like manhole covers and street grates.
- Running in extreme heat may cause heat exhaustion and/or heat stroke.
Terrain
- Gravel and outdoor trails me be unfamiliar surfaces to many individuals. Be cautious while running downhill and avoid taking long strides. This will decrease your chances of sliding and causing serious injury.
- While running along busy city streets, keep clear of potholes and construction sites.
Hydration and proper footwear
- Staying hydrated is crucial while undergoing any kind of cardiovascular exercise.
- Running in parks and neighborhoods with designated water stations would be ideal.
- Having the right footwear is also a very important element while running. Cross trainer or running shoes are a must. Don’t wear your casual everyday sneakers while running long distances.
- Consult your local shoe store for questions and concerns about what shoe works best for you.
Keeping all of these factors in mind and with a little research from the helpful sites listed below, finding the best running route no matter where you live should be quite easy. These sites will include course length, terrain, and a detailed map for your convenience. If you are not looking for a running route in Seattle, these sites will still be able to help you chose the right course.
www.run.com
www.mapmyrun.com
www.runtheplanet.com
If you live in or around Seattle, The Seattle Athletic Club – Downtown is a great point to begin your cardio workout. Here are some recommended routes to consider:
- Myrtle Edwards Park: head down Lenora St. and walk down the flight of stairs; across the street you’ll find the great Puget Sound; start heading north and continue until you hit the Sculpture Park and eventually Eliot Bay Park.
- For an intense, uphill climb, make your way up to 1st. Ave; continue south until you find Madison St; this is a steep and challenging hill that will eventually take you up to Capital hill.
Cardio Training, Running
10k, 5k, choices, Half Marathon, Marathon, workout
- 5 min rule – if you don’t feel like running, but know you should, tell yourself you will just go out for 5 min. Regardless of how unmotivated you are, go outside and run. If you feel better after 5 min… keep going, if you still feel lousy, head back…you know you tried.
- The mental block – you are exhausted mentally and physically…or your just not sure how you are feeling… but often, it is just mentally…apply the 5 min rule!
- Go early… If you are finding the evening runs are challenging…rearrange your schedule and get up earlier… it will relieve that extra stress you always have on yourself by the end of the day.
- Find a friend… when someone is counting on you… you show up!
- Run a different route… switch up your routes to eliminate boredom (running the streets)
- Get off the treadmill
- Set training goals… running a certain numbers of miles each week, time goals, etc.
- Focus on your long term training goals… (hanging on the fridge)…think about what lies ahead (the race) think about the excitement of race day and all you have accomplished along your journey thus far.
Running, Triathlon & Multisport
club, coaching, Half Marathon, health, Marathon, running, Seattle
As spring approaches, we get excited about enjoying outdoor activities here in the Pacific Northwest, including running. It’s easy! Just grab a pair of running shoes and head out the door! But have you ever jumped into a running regime, only to find yourself nursing an injury a few weeks or months down the road? Whether you are new to running or training for yet another marathon, look for ways to cross-train for a balanced body so you can enjoy running all season long.
Most runners know that it is critical to have a strong core, back, hips, and pelvic muscles, but what is the best way to achieve that? One option for this cross training is Pilates. Pilates is a series of exercises given to you by an instructor who learns your weaknesses and tight areas, and then develops a program based on those needs of stretching and strengthening.
I’ve noticed that runners are generally good at Pilates; they seem to know how to engage their gluteals (bottom muscles) and are aware of their core/abdominals. However, runners also tend to have tight quadriceps (thighs) and hip flexors, as well as weak hamstrings (back of legs) and inner thighs. These imbalances in the muscles of the legs and hips can potentially cause pain and injury for runners, especially the knee, hip, ankle and foot.
Pilates helps to balance things out in the legs by strengthening the hamstrings, inner thighs, and gluteals to take pressure off the front and side of the leg, leading to better alignment and less chance of injury. Plus the hip, abdominal and back strengthening exercises help to maintain better stability and alignment through the entire body while running.
The best way to learn what your body specifically needs is to meet with a Pilates Instructor one-on-one. But, in the meantime, some at-home exercises you could start today include the following:
- The Hundred
- The Abdominal Series of five
- Single leg stretch
- Double leg stretch
- Single straight leg stretch
- Double straight leg stretch
- Criss-cross
- Spine Stretch Forward
A balanced body will result in better performance, quicker recovery, and less chance of injury so you can enjoy running all season long.
Pilates, Running, Triathlon & Multisport
club, coaching, gym, Half Marathon, health, Marathon, Pilates, run, Seattle, Strength, Training
Whether you are going after general fitness or you are training hard to prepare for a certain sport, if you train with any purpose, then you are probably training hard. And when you go hard, you are bound to run into a few “wear and tear” problems along the way. These issues do not need to take you off course and should not keep you from reaching your goals!
One common issue I’ve heard of lately is shin splints. If you’re jogging around outside, training for a race, or participating in a boot camp class, you’re at risk of a common, running-related injury called shin splints. Referring to pain along the shin (tibia) or the large bone in the front of your lower leg, the pain is caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone. This overload is often caused by specific athletic activities, such as:
- Running downhill
- Running on a slanted or tilted surface
- Running in worn-out footwear
- Engaging in sports with frequent starts and stops (ie. basketball and tennis, or agility training and plyometrics)
If you have shin splints, you may notice tenderness, soreness or pain along the inner or sometimes outer part of your lower leg and mild swelling. At first, the pain may stop when you stop running or exercising. Eventually, however, the pain may be ongoing.
Most common among runners, many times they can also be caused by training too hard, too fast or for too long.
TREATING SHIN SPLINTS:
- Rest. Avoid activities that cause pain, swelling or discomfort, but don’t give up all physical activity. While you’re healing, switch to non weight bearing cardio such as biking, the elliptical, or swimming.
- Ice the affected area. Apply ice to the affected shin for 15 to 20 minutes after you train.
- Wear proper shoes. Be sure you are wearing shoes designed for the sport in which you participate. Invest in a pair of shoes that will enhance your performance and protect you from injury. Also consider the age of your shoes. Athletic shoes will last you the equivalent of 350-550 miles of running, depending on your body weight, running style and surfaces on which you train.
*It’s also important to resume your usual activities gradually. If your shin isn’t completely healed, returning to your usual activities may only cause continued pain.
PREVENTING SHIN SPLINTS:
- Choose the right shoes. As previously mentioned, wear footwear that suits your sport and replace them as necessary.
- Lessen the impact. Cross-train with a sport that places less of an impact on your shins, such as swimming or biking. Start new activities slowly and increase time and intensity gradually.
- Add strength training to your workout. Try foot strengthening along with calf raises. You can perform this exercise with added resistance by sitting on the floor with your legs straight out in front of you. Loop a wide resistance band around your toes. Flex your toes toward you and extend outwards for 2-3 sets of 10 reps. Leg presses and other exercises for your lower legs can be helpful as well.
Seattle Athletic Club Downtown fitness programs incorporate athletic training to build strength, endurance, and agility. Training this way strengthens joints, tendons and connective tissues along with the major muscle groups. Strong muscle attachments and joints that can bear the stress of heavy training are essential in the prevention of injuries. However, even the fittest athlete can encounter wear and tear problems! By taking the right steps, you can minimize the pain and long term effects and get back to your normal routine in no time!
Fitness Advice, Fitness Programs, Running, Sports Conditioning, Triathlon & Multisport
agility, club, coaching, conditioning, gym, Half Marathon, health, Marathon, Runner, running, Seattle, shin splits, sports, Training
Feeling like you have hit a plateau in your training or just getting bored with running the same route at the same pace every time?!?! Then it is time to mix up your training! Here are a few different fun run workouts to incorporate into your weekly training that will not only help your running funk, but also help increase your speed, strength and power.
STRIDES: Strides are a gradual build or pick up that ends in about your 5k pace (or 85% perceived effort). Usually they are anywhere from 10-30sec long taking a full recovery between each walking back to the start of the stride, which can be anywhere from 1-2 minutes making sure you are starting your next stride not breathing heavily. The purpose of a stride is to work on your run mechanics and quick leg turnover. They are an easy way to incorporate speed work into your running without it being hard on your body or causing injury. The things to think about when doing strides are: forward body lean from your ankles, relaxed body position, picking your ankles up, mid-foot strike, and quick leg turnover. Great times to include strides are; at the end of an easy recovery or aerobic run to work on a quicker leg turnover, before a track workout to activate and recruit those muscles before you ask them to do a fast and hard workout, or on race day as a pre-race facilitation to help warm up your muscles.
FARTLEK: Otherwise known as “speed play”, fartlek runs are great on mid to longer runs. During a fartlek run you are alternating our pace between a slower easier effort and faster bursts of varying distances. It is key to pace yourself on your hard efforts so that you are running your last effort as fast as your first. Make sure that you recover between your fast efforts so you are not breathing heavily when you are starting your next hard effort. This is a great way to build speed and strength. Be consistent and try to add speed into one of your runs each week.
HILLS: Running a hilly course or hill repeats is a great way to build your muscular strength and endurance, as well as your mental toughness. When running hills make sure to work on that quicker leg turnover and do not bend at your waist, keep a nice tall body again leaning into the hill from your ankles, not bending at the waist, lifting and driving your knees into the hill. When you feel your form is going bad slow it down or choose a less difficult grade of hill. Recovery is running down the hill with a quick and light leg turnover. Just be careful to not overdue the hill training as it can be an easy way to get injured.
TRAIL RUNNING: Not only is it scenic and beautiful to go out and run on trails, but there are great benefits to your running as well! Running on trails is more challenging than running on the road and is a great way to build strength in your running. Trails are also soft and are easier on your joints as opposed to running on hard asphalt as the soft surface of the trails absorb more of the shock. Because of the variable surface, you are naturally adjusting and changing your stride and can become more explosive with it. As your body moves to adapt to the changing terrain you will begin to “find” and strengthen your core. When you move from trial running back to the road, you will notice how much “easier” it is.
Try incorporating one or more of these fun runs into your weekly running routine and as long as you stay consistent with it you will see improvements in your overall running. It might also be the cure to your running blues and just what you needed to help bring enjoyment to your running once again! But remember, CONSISTENCY is key!
Cardio Training, Running, Triathlon & Multisport
coaching, gym, Half Marathon, health club, jingle bell 5k, Marathon, Rock n Roll Marathon, running, running groups, Seattle, Seattle Marathon, Training
Let the race season begin!!!
Kicking off the 2011 local race season, we had an amazing showing at the Mercer Island 5K, 10K and half Marathon. And a super kick-off it was with over 32 athletes racing, we were a pack to be reckoned with! The sun was shining and so were all of our athletes with some superb performances! Plenty of fantastic races, course PR’s, top placements, and race debuts made it a very memorable day for all!
While there was plenty of pre and post race laughter and kidding around, the MI courses are no joke! The courses have more ups, downs, turns, and bends in them than a roller-coaster! And just when you think that you have hit all the hills and rollers you could, there is that last little steep climb to the finish that is placed there like a bad joke but oh so exhilarating when you crest the top and sprint that 30yds down to the finish line!
Congrats to all of those who raced your performances were amazing and inspiring out there! And of course always a big thanks to the support systems out there cheering them all on! Your cheers of encouragement are the secret weapon that kept all the racers charging up those hills to the finish line! It would’ve been that much more mentally difficult out there without all of that positive energy to keep our athletes moving forward. Your cheers are what helped to give all the racers that boost when we really need it out there!
We look forward to seeing you all out there at the many races to come this season creating more fabulous memories!!!
SAC’s roster of speedy racers – keep up the great work!
½ Marathon:
- Amanda Camp – 2:00:16 (9:11)
- Chuck Cathey – 1:43:45 (7:55)
- Bridget Jones Cressman – 1:35:24 (7:17)
- Ethan Morris – 1:54:20 (8:44)
- Patricia Nakamura – 1:51:12 (8:29)
- Mike Podell – 1:31:25 (6:59)
10K:
- Chad Baker – 49:51 (8:02)
- Mark Longman – 52:16 (8:25)
- Elizabeth Martin – 47:48 (7:42)
- Kirsten Nesholm – 44:20 (7:08)
- Lisa Ohge – 51:08 (8:14)
- Tammi Westphal – 59:14 (9:32)
5K:
- Teresa Nelson – 22:25 (7:14)
Health News, Lifestyle, Running, Triathlon & Multisport
10k, 5k, Half Marathon, Marathon, multisport, race, results, Runner, running, TN Multisports, Training
As spring approaches, we get excited about enjoying outdoor activities here in the Pacific Northwest, including running. It’s easy! Just grab a pair of running shoes and head out the door! But have you ever jumped into a running regime, only to find yourself nursing an injury a few weeks or months down the road? Whether you are new to running or training for yet another marathon, look for ways to cross-train for a balanced body so you can enjoy running all season long.
Most runners know that it is critical to have a strong core, back, hips, and pelvic muscles, but what is the best way to achieve that? One option for this cross training is Pilates. Pilates is a series of exercises given to you by an instructor who learns your weaknesses and tight areas, and then develops a program based on those needs of stretching and strengthening.
I’ve noticed that runners are generally good at Pilates; they seem to know how to engage their gluteals (bottom muscles) and are aware of their core/abdominals. However, runners also tend to have tight quadriceps (thighs) and hip flexors, as well as weak hamstrings (back of legs) and inner thighs. These imbalances in the muscles of the legs and hips can potentially cause pain and injury for runners, especially the knee, hip, ankle and foot.
Pilates helps to balance things out in the legs by strengthening the hamstrings, inner thighs, and gluteals to take pressure off the front and side of the leg, leading to better alignment and less chance of injury. Plus the hip, abdominal and back strengthening exercises help to maintain better stability and alignment through the entire body while running.
The best way to learn what your body specifically needs is to meet with a Pilates Instructor one-on-one. But, in the meantime, some at-home exercises you could start today include the following:
1) The Hundred
2) The Abdominal Series of five
- Single leg stretch
- Double leg stretch
- Single straight leg stretch
- Double straight leg stretch
- Criss-cross
3) The Swimming
A balanced body will result in better performance, quicker recovery, and less chance of injury so you can enjoy running all season long.
Pilates, Running
10k, 5k, Core Strength, Half Marathon, Marathon, Rock n' Roll Seattle, running, Running Mechanics, Seattle Marathon
Endurance training works one of two physiological energy production systems in our body; the aerobic cardio respiratory system, while resistance or strength training works our anaerobic energy system. Energy is used primarily in the muscle fibers, often referred to as the slow twitch and fast twitch fibers. The aerobic system trains our type I muscle fibers, which are more densely packed with mitochondria which utilize oxygen to make ATP. Meanwhile, the type II resistance fibers create ATP in the absence of oxygen by splitting molecules. Since many sports and other events rely more heavily on one type of fiber more than the other, athletes and the general public often train for that specificity. Most the population is composed of each fiber type by a 50:50 split, but specificity in training can shift the ratio of fibers either way slightly.
What happens when an endurance runner trains not just for their endurance abilities but also for strength simultaneously?
There have been multiple studies on this topic, with some studies suggesting that training simultaneously with both strength and endurance takes away from the optimal performance of one to improve the other, meaning you can be highly trained for endurance or just moderately trained for both strength and endurance, or vice versa. However, in opposition to many of those studies, others have tweaked the study method in finding how both can be trained for the benefit of improving upon an already trained ability. That is to say, if a runner was to train aerobically and then perform strength exercises used in running, would they improve? In the Journal of Strength and Conditioning, one of many studies was conducted on well trained endurance runners on how the addition of strength training to endurance training would affect stride ability. Groups were assigned to a periodized sport specific strength conditioning program with endurance (strength exercises changed each week), a consistent sport specific strength conditioning program with endurance (same workout), and an endurance only group. They found that the combination of periodized strength conditioning program with endurance training greatly resisted fatigue in overall strides than both the other groups. The exercises were sport specific to running, including squats, calf raises, hamstrings, and others. Many studies done on cyclists, soccer players, and rowers suggest the same findings.
There are several things to note on how this training would optimize performance. Strength was done at sub maximal weights and moderate repetitions – never to fatigue. This type of training will train the muscles for more endurance prolonged use, while enhancing strength. In the case of the runners the addition of strength increases the threshold of fatigue that the muscles endure by improving power. More muscular strength in the leg muscles contribute to greater power in each stride the runner takes. With that said, the studies in which competitors improved both modes of exercise were all trained with sport specific muscle groups. For instance a competing runner would not want to bulk their upper body like a rower might; it would only take away from their running ability. Studies among the general population show that those who want to improve health should train both modes for better overall conditioning. Strength and endurance training does not seem to negate one or the other for improving health and rehabilitation, but for those with an athletic specific goal, remaining sport specific is key.
Cardio Training, Sports Conditioning, Strength Training, Triathlon & Multisport
10k, 5k, athletic training, Beat the Bridge, endurance, Half Marathon, Marathon, multisport, Rock n' Roll Seattle, Seafair, Seattle Marathon, St. Patty's Day Dash, Triathlete
Many of you may have heard the term “V02 max” thrown around when talking about your cardiorespiratory endurance and aerobic fitness, but I’m sure many of you are all wondering the same thing…What exactly is V02 Max and should I get mine tested?
WHAT IS VO2 MAX?
VO2 max is the maximal oxygen uptake or the maximum volume of oxygen that can be utilized in one minute during maximal or exhaustive exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight. VO2 max is one factor that can determine a person’s capacity to perform sustained exercise and is linked to aerobic endurance. It is generally considered the best fitness assessment tool available to accurately identify the appropriate training intensities specific to your fitness needs/goals.
HOW IS IT TESTED?
Determining your V02 Max involves a graded exercise test on a treadmill. The test begins at a light intensity and gets slightly harder each minute until you reach near maximum exertion. The subject wears a mask and the volume of air expired along with the percentages of oxygen and carbon dioxide in the expired air are measured. From this, we can determine the following:
■ Peak oxygen consumption
■ Calories burned during exercise at different heart rates
■ Aerobic and Anaerobic Thresholds
■ Target intensity zones
WHAT ARE THE ADVANTAGES?
VO2 testing is the best way to measure your cardio fitness and maximize your workout. Each person has a unique optimal training zone. Exercising at different levels of intensity will meet different fitness goals. Some intensities burn more fat, some increase endurance, and some focus on strengthening your heart. As you may know, the calories burned calculated on cardio machines are not known for their accuracy. Some machines are even known to bump up the calorie readout by almost 25%! Furthermore, machines do not always take into consideration all the factors in individual fitness levels and the specificity of the exercise, so relying on these machines to give you an accurate calorie and heart rate count can hold you back from attaining your goals if your not careful. Also, many of the charts you see on exercise equipment displays target heart rate based only on age. V02 max testing measures your precise target heart rate, then calculates your personal target intensity zones and how many calories you burn in each zone. These zones give you the precise heart rates necessary to optimize each level of exercise and maximize your results, so you workout smarter, not harder.
By knowing your V02 Max you will in turn be able to:
■ Burn more fat
■ Maximize your workouts
■ Eliminate training plateaus
■ Decrease fatigue and injury potential
WHO SHOULD TEST THEIR V02 MAX?
Anyone who is looking to lose weight, maximize the potential towards their workouts, improve performance or most importantly, help make fitness goals attainable. Although many individuals would benefit from knowing their V02 max, it is especially valuable for those involved in sports where endurance is an important component in performance, such as:
■ Cycling
■ Rowing
■ Cross-country skiing
■ Swimming
■ Running
With spring approaching quickly and marathon/swimming/cycling season underway, now is the perfect time to maximize your potential and workout smarter, not harder!
Cardio Training, Cycling, Fitness Advice, Running, Triathlon & Multisport
athletic training, endurance, Half Marathon, Marathon, Runner, Triathlete
