Race Diary - Part 3 - March Is Still Cold

Monday, March 16th, 2015
Ahhh, had time to do just a couple of sets of 25 reps for strength training. After 15 reps, it is common to start thinking, "am I really not done yet with this set?"

Tuesday, March 17th, 2015
Phew! Got in a little sock-running for a little over a mile. Sock-running? Yes, sock-running. I ran in my socks because I want to strengthen my feet. I do not recommend it for everyone. But, if you are zany enough to try it, then do it gradually. Your feet sound so quiet on the treadmill without the loud "thump!"

If the snow were all melted, then I would do more sock runs on the track.

Wednesday, March 18th, 2015
Found some times to get in a good 2-mile run on the treadmill. The goal is to get in another 2-mile later tonight...Yup! It did not happen. The goal now is to get in a couple of 2-mile runs in on Thursday.

Thursday, March 19th, 2015
I mapped out a 0.5-mile route to run to miles. We'll see what happens, running back and forth for a few laps. If you do not know your exercise surroundings, then Google Map your neighborhood or workplace area.

One two-mile set down. Ambient temperature = 34 degrees and very windy.
Another two-mile set down. Ambient evening temperature = cold and windy.

Training Time: East Street, Cambridge, MA, March 2015

With heart,

Derek

Derek Arledge, MS, CSCS         www.teempt.com          TEEM Performance Training

Curb Carb Attack!

First, check out this article. Or, second: http://news.yahoo.com/blogs/healthbusters/it-s-not-just-carbs-that-make-you-fat-142313992.html

For second...before reading the short article answer this question: do carbs (carbohydrates) make you fat? No! Oh my goodness no! Well, if you are eating a lot of them and not metabolizing them, then yes they can make you fat. As a fitness professional, I typically do not like this question. But, it seems that it needs to reach more of the public. So, the question is asked multiple times per year on mainstream websites such as AOL, Yahoo!, and others.

In a nutshell, as a fitness professional, I have gathered that there is not a need to worry about carb intake. First of all, if you're working out, and if you are working out at various intensities, then you will burn carbs. Do not get curbed by cutting out carbs. They are needed for guess what...producing energy.

A salad from 2014 (re-posted)

For those who crave carbs but do not exercise enough to burn off the carbs...you produce so much energy that you cannot afford to escape exercise.

For those who like to cut out carbs...you are depriving your body of an essential nutrient.

Some competitive professionals do cut carbs. But, they know they need them at certain points of their training regimen if they want to compete at a high level.

So, why worry about carbs (carbohydrates)?

With heart,
Derek

Derek Arledge, MS, CSCS         www.teempt.com        TEEM Performance Training

Race Diary - Part 2 - Let Me Explain

#Running #Motivation #Inspiration #MarathonSports #CambridgeCityRun

Some challenges in training for this 5-miler on the 29th:

1. I have not run at least a 5-mile race in 8 years (triathlon). It has been 9 years since my last true running road race, the Capitol Hill Classic in Washington, DC.
2. There is ample time to train.
3. I have a kid. He's active. I'm sleepy. Enough said.
4. New stress. I'm not normal stressed. But, this month is different.
5. It's Lent season. Typically, around this time of year, the church that I attend in Cambridge, MA, Pentecostal Tabernacle, goes on a Daniel Fast. If you are unfamiliar with this type of fast, let me inform you:

• No meats
• No sweets
• No preservatives or additives
• No dairy - Oh my! No chocolate milk for muscle replenishing!
• Yes, to 100% juice, water, natural smoothies, and caffeine-free herbal tea
• Yes, to vegetables, fruits, nuts, beans, etc....when you look at it, the Daniel Fast is not that bad.

Oatmeal Casserole

The Upside

1. I hate excuses. I really hate excuses that deal with exercise and why exercise cannot be completed.
2. I am a fitness professional. So, I can work around all of the distractions that inhibit training.
3. I like challenges. But, let me rephrase that...I look forward to physical challenges that also require mental and spiritual aspects.
4. Due to my knowledge of the body and nutrition, I know what I have to eat. I know what will get me through the day.

Oh, should I mention that I am expecting to finish between 33:16 and 38:47. Most people look at my physique and think I am runner. In fact, I have even had some people ask if I run marathons. No. I'm 6'1", 174 lbs. I played soccer, ran track (sprints), and played ice hockey for the majority of my youth. Ice hockey was/is my sport. When I can play, I will put on the skates. Which means? I'm built more compacted than a distance runner. But hey....see above. I hate excuses.

Thursday, March 12, 2015

Bring it! Let's do it!..6x800m

What really happened: 1x800m, 1x400? - forgot to turn down the burner on my water boiling. My wife was sleeping, and 3x240m
Stretch. Done.

Friday, March 13, 2015
I don't have anything for you.

Saturday, March 14, 2015
I don't have anything for you.

Sunday, March 15th, 2015
Ah! Some high rep kettlebell exercises followed by treadmill running in socks and a couple of sets of high rep abs exercises.

New goal: wake up very, very early to begin exercising in order to get in the expected amount of exercises and running reps!

Oh yea, the Daniel Fast is over as of today. But, the healthy eating continues as usual.

With heart,
Derek

Derek Arledge, MS, CSCS        www.teempt.com         TEEM Performance Training

Race Diary - Part 1 - Beginnings

#Running #Inspiration #Motivation #CambridgeCityRun #Marathon Sports

It's been one heck of a winter! Everyone has felt the effects across the United States. So, let's get ready for a road race. Below, I am sharing my training protocol for the Cambridge City Run on Sunday, March 29, 2015.

Revere Beach, Revere, MA, March 2015

Sunday, March 8, 2015
I will not have a lot of time to train due to work, family, and other stuff. I have to help out my wife with our very active son as well. So, how about two one-mile sets at a work:rest ratio of 1:1.25?

Felt good. Can't wait to do it again.

Tuesday, March 10, 2015
Loved the two-set, high-rep short workout I did today! The circulation feels ripe! Some functional exercises of lunges and backward lunges and a lower body to upper body overhead press transition.

Wednesday, March 11, 2015
I am not feeling my workout today. I only want to run a couple of 1-mile sets around six minutes or sub six minutes, but I stop at 0.22 miles. Recharge. Stop at 0.5 miles. Recharge. Then, I decide to put the treadmill on a lower speed. Increasing the speed gradually, I get to one mile. Work time!

There is a lot on my mind right now in terms of moving, full-time work, and fulfilling the challenge of making TEEM Performance Training full-time work. There is more to the story, but my mental-focus state is affected.

With heart,
Derek

Derek Arledge, MS, CSCS         www.teempt.com         TEEM Performance Training

Daunté Abercrombie

@blkhky #motivation #inspiration #hockey #SteelCityWarriors #FHL #ECHL #AHL #NHL

Congratulations to TEEM athlete, Daunté Abercrombie, on receiving his professional ice hockey contract with the Steel City Warriors out of Pittsburgh, PA and a member of the Federal Hockey League (FHL). Daunté has shown a lot of determination and poise in his journey to become a pro hockey player. But, the FHL is not the limit. He has his heart and sights set on the NHL.

Daunté came through TEEM's doors, aggressively handling a conditioning program that was given to him. He has expressed his dream and work on YouTube as well as on Facebook. When someone has the determination and humbleness to work this hard, he will be rewarded.

Daunté is also a graduate of Gonzaga College High School (Washington, DC) and Hampton University.

You will want to cheer for him.

With heart,
Derek

Derek Arledge, MS, CSCS        www.teempt.com        TEEM Performance Training

Winter Does Its Job!

#Winter #Shovel #Snow #BostonBlizzard2015

No complaining. Let winter do its job. Do your job, winter because at least it is not May. You know why it doesn't snow in May or June? Because it snows in January and February...especially in February. Oh my goodness February. People have echoed how tired they are of the snow. That's OK. But, it's not May. It's February. It's winter's time to shine. And, by all means, winter is shining!

Most people probably do not combine the words "physical activity" and "winter" in the same sentence unless it refers to the indoors. Point taken. But, when it is combined with the outdoors, then add in "creativity", "new", and "adventure". Basically, do not let the weather discourage your fun. Besides general shoveling, you can try the following:

1. Help out a neighbor and shovel in style - it will make you feel good too.

2. Cross country skiing - ho many people do you know do this activity every year or have done it at least once?

3. Sledding (make something for the kids) - kids need to have fun.

4. Snow-shoeing - it just sounds cool and is cool.

5. Skiing - a very popular winter sport and activity.

6. Visit the beach - no one said you have to get in the water.

7. Build an igloo, snowman, or other sculpture - it takes a little effort, but test out the results of all of those burpees you have done or all of the cardio activity performed in the past year. 

8. Pond hockey/Pond ice skating - of course, be careful then enjoy the moment!

9. Bundle up! - no one, again, said that you had to go out like its summer.

Most of these activities will change your normal annual winter schedule.

 

 


On that note, has anyone seen the grass lately or know what the grass looks like?

Men (Women) - An Important Shoveling Message

#WinterShoveling #Blizzards

Video: Get In Shape To Shovel

Avoidable tragedies like the shoveling deaths that occurred in Chicago recently are sad to read. If you are regularly active and are active in moderate and high intensities over sustained periods of time, then you have a large advantage in avoiding a fatality from shoveling

If you are largely inactive and shovel - which is an intense activity, especially during or after a blizzard - then you increase your chances of mortality. Can you do me a favor? Can you get that word out to men (and women but mostly men) who are inactive, men older than 40, and men who are active but may not be used to this type of high intensity on the heart.

Please!

The women get it. Plus, there may most likely be a male who is present to assist whether the female is married or not (neighbors are neighborly).

Winter is not over, especially in New England. If I see another snowflake...I will welcome it with open arms and an open shovel!

With heart
Derek

Derek Arledge, MS, CSCS          www.teempt.com         TEEM Performance Training