The Hardness of a Northern Winter

With the fall semester coming to a end earlier this week, I drove north to Toledo, Ohio to spend the winter break at home. I was quickly greeted with temperatures in the teens, and about 6 inches of snow.  Unfortunately, I was forced to utilize the runners most hated machine, the treadmill, yesterday for my run. Luckily, I was about to get out on the trails today, since Toledo does not mess around with their plowing system.

This past couple months have flown by, with a trip to Kansas for the NAIA National Cross Country Championships, Thanksgiving break, then finals, I haven't had much time to really focus on my training. Which is what I'm hooping a change of scenery up north will allow me to get back on track and prepare for a huge spring.

I've quickly adapted to the routine, and the simplicity of full-time training. Waking up, eating breakfast, going out for a run, heading the the gym to workout, then come back home and make a home cooked meal has become the norm. The only problem with this routine is the amount of free-time I have to sit and ponder about my future. Sometimes I just want to put all my time and effort into my running.

Recently with my position as a volunteer assistant coach, I'm able to sit back and look at running from a different prospective. I'm able really understand and listen to my body and know when to push and when to back off. Without the added stress or pressure on myself to preform on a certain day, or race, has allowed me to excel both mentally, and physically. As I live by the clock, and have my daily battles with mother nature, I'll be keeping my head in the clouds dreaming of the time and day where I'll be screaming by on that oval on a warm, North Carolina evening.

- BJW

Fall 2013

"Start everyday with new hope; leave bad memories 

behind and have faith for a better tomorrow".

Yet again, it's been a long time since I've written in this silly thing. Wanted to give you an update, and tell you about the many changes that has happened in my life, yet again...

I've decided to move back down to Portsmouth, Ohio to finish out my bachelors degree at Shawnee State University. My major, Exercise Science and minor, Sport Coaching, should be completed by fall of 2014. I have also been helping out with the Cross Country team as a volunteer assistant coach. We have big goals in November, and I'm in a great position to learn from the team as a coach, and to help them out with their success in anyway I can.

Running2Win
Team R2W Twitter

As far as personal ambitions, I've recently been selected for a new team started by Peyton Hoyal and Mike Stahr called Team Running2Win. It's a new group that started this fall, with big ambitions, and lots of interest. I have been an active user to the online running log Running2Win (My Log) since the beginning of my senior year at St. John's Jesuit High School (August 2007). It has been a great tool that I have used for years to document my runs, and to look back to compare workouts or re-read some of my races. The team also has some major sponsors backing it up, from a fairly new "Run-Real" minimalist running shoe company out of Portland, Oregon called Skora Running (Skora Running), to an endurance sports supplement company out of Salt Lake City, Utah called First Endurance (First Endurance). The team, sponsors and the coordinators have big plans for the future, and to say I'm enthusiastic about my where Team R2W and my running is headed is an understatement. 

Skora Running 

Skora Running Twitter

   

First Endurance
First Endurance Twitter

As I continue building up my training volume, and getting the Shawnee State Cross Country team prepared for Nationals, I will focus on the task at hand. I came off a minor foot injury that set me back over three weeks in September, but have since then been training with the team, running workouts and slowly building back up. I raced this past weekend at Wilmington College running the "Jenna Strong" Cross Country Fall Classic Invite, where I ran an all-time best of 25:19 in the 8k off of only three weeks of training. With the addition of orthotics, a very expensive altitude tent, and a new support system, Team R2W, I can't help but catch myself daydreaming about what the future holds for my running. 

Until next time, Miles of Trials.
- BJW

Indoor Rowing Machine

What is an Indoor Rowing Machine:
An indoor rowing machine is a stationary device used as an alternative exercise for individuals seeking an aerobic workout, or a strength workout depending on the type of exercise they choose on the device. The machine has different options for you to choose from, like a treadmil or eliptical, you can choose the intensity and duration of the workout.

Proper Use of an Indoor Rowing Machine:
Setting up the machine is essential to ensure no injuries occur during your workout. Strap in your feet properly and study to correct form and posture used to eliminate any minor injuries that may occure to inproper use.

Workout:
Using the machines programmer, Row for 1 minute at a hard-moderate intensity, followed by a minute easy-recovery intensity for a total of ten minutes.

Informational Links:
http://www.indorow.com/

Nutrition App

What are Nutrition Apps:
Nutrition apps are applications downloaded on your smart phones, or devices used to keep track of your daily caloric intake, and exercises to help you stay active and loose weight.

How do I Use Nutrition Apps:
Nutrition apps can be downloaded for free on whatever device you are using. Different apps offer differnt tools to help suggest workouts, motivate you, and suggest a certain diet for your needs.

Workout:
Download "My Fitness Pal" and use the app for a week to see where you may not be getting enough adequate nutritional foods and where you can improve your diet.

Informational Links:
Top 10 Best Iphone Nutrition Apps. http://www.coreperformance.com/daily/nutrition/the-10-best-iphone-nutrition-apps.html

Pedometer Training

What Is a Pedometer:
A pedometer is a small device that can measure the steps you take throughout a given time. The device can be used to measure how far you walked, how many calories your burned, and your average stride length.

Proper Use of a Pedometer:
A pedometer should be worn on the waist band or somewhere where the device will not be accidentily hit or fall off your body as you walk.

Workout:
Walk for 10 minutes HARD, followed by 5 minutes EASY

Informational Links:
http://www.pedometer.com/

Heart Rate Training

What Is Heart Rate Training:
Heart Rate Training is exercising on different levels of intensity that are bassed on your average heart rate beets per minute.

What you need:
 You are going to need a way to measure your heart rate. Major companies sell heart rate monitor watches that come with a strap that is worn on your chest that will give you a measure of you heart rate beets per minute.

Basic Workout:
Run one minute HARD (70% MAX HR), Run one minute EASY (50% MAX HR - or whatever feels easy). Repeat 3 times.

Informational Links:
Calculate Your Training Heart Rate Zones: http://www.active.com/fitness/Articles/Calculate_your_training_heart_rate_zones

Winter Solstice

It's been over three months since I blogged last, and again there has been some major changes in my life, but at the same time nothing has changed. It has been below 30 degrees with some snow on the ground for almost three months straight now in Toledo. Training has been going up and up with the increase of volume and the continues strength routines I finally feel like I'm officially back.

I'm currently enrolled at a local community college taking classes towards my exercise science degree. I finally am in an environment that is healthy both academically and athletically.

April 28th will be my first race since I dropped out of a 5k on August 31st, 2012 at Bowling Green. I've got two months and three days to get in as much volume and aerobic power in before I hit the pavement for 13.1 miles.

That's it for now, I'll leave you with a quote that's been in my head these days when I run...

"Pray as though everything depended on God, but work as though everything depended on you".