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".

Or We Can Blaze!

I've decided that it would be in my best interest, and in the interest of my long term running success to join the local running team here in Toledo, Ohio. Dave's Running Elite Team is fairly new organization created by former Malone runner Evan Gaynor. I've recently been training with Nick Thomas who is on the team, and he kind of talked me into racing USATF's club cross country championships which is December 8th, for Dave's. Originally I had no intentions of running hard for six more weeks, but feel like with the addition of a weekly fartlek or tempo and more emphasize on a harder long run I won't tire myself out. I'm not going to change my weekly mileage or alter anything major that may take away from my spring on the track. I am excited to be back doing stuff other then mileage though, and I love that I have the opportunity to train with a good group of guys, and be able to represent a team this upcoming spring. I feel humbled to be able to race under Dave's and hopefully I don't embarrass myself to bad out in Lexington, Kentucky.

I've got 4 weeks, and 3 days to get into 10k shape!

"It is simply that we can all be good boys and wear our letter sweaters around and get our little degrees and find some nice girl to settle, you know, down with...Or we can blaze! Become legends in our own time, strike fear in the heart of mediocre talent everywhere! We can scald dogs, put records out of reach! Make the stands gasp as we blow into an unearthly kick from three hundred yards out! We can become God's own messengers delivering the dreaded scrolls! We can race dark Satan himself till he wheezes fiery cinders down the back straightaway....They'll speak our names in hushed tones, 'those guys are animals' they'll say! We can lay it on the line, bust a gut, show them a clean pair of heels. We can sprint the turn on a spring breeze and feel the winter leave our feet! We can, by God, let our demons loose and just wail on!"

This Is The Time

They don’t understand, maybe a couple of them have a little bit of an understanding, but not, they don’t … It’s not about where is it going to get you in the material sense. It’s about fulfilling your potential, and seeing the best you can be and doing whatever you have to do to do that.

When are you going to grow up? When are you going to get a job? When are you going to get a real job? When are you going to get married? When are you going to have your family? Don’t listen to that! This time, this is the time for you to do this now! Now! And you go out there and you do this!

And you know what you’re going to find your way. You’re going to find your way. Good things are going to happen. Because when you have that mindset your going to cover all your bases, there is not gonna be any stones left unturned, and your going to reach your potential! Maybe its not what you thought it might be, but you’ll know one day you’ve reached it. 

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