Friday, September 23, 2011

Marathon Training: Week 24

It is hard to believe we have been training for the past 23 weeks! We are almost there!

We have been loosely following Jeff Galloway’s Marathon Training Program. It is a 32 week program, that gradually builds your distance each week and encourages a run/walk pacing system.

I have to admit at the start of the program I was determined to run this entire race. But I think it was about week 17 when we attempted our 1st 17 mile run that me and my running partners realized, we just want to finish this thing in one piece, that I finally gave in to Mr. Galloway’s way of thinking. My husband nearly passed out from exhaustion and my whole body ached for days.

We have finally found a pace that seems to work for us. At a 2:1 run walk we can average about an 11 minute mile. The 1st 10 miles at this stop and go pace are extremely challenging, but when we hit our turn around point at about mile 12 or so, that is when we can truly appreciate.

Nancy Clark's Food Guide For Marathoners is a great resource for tips on pre-run fueling, race day meal testing, recovery meals, and pretty much anything you want to know about food and exercise.  She also has a delicious sport drink recipe, I like the idea of making my own sports drink, especially since gatorade pretty much started as a salt, sugar, water recovery  beverage.  It really allows you to get creative, and tailor fit a concentration that works best for you.

I have also found that if I start carb-loading the Thursday before my long runs that I have a lot more energy, before, during, and after the run.  For my pre-race snack I have always liked half a bagel with PB and strawberry jam or honey, or crackers if I am nervous.  My run snacks include PB pretzels and my sport drink mix.  I learned trying to eat a protein bar while running does not work for me, but post race it is awesome.  And I learned I prefer skittles to sports beans during a run. Post race I prefer a High Carb Protein Bar, a good mix of Carb and Protein, and they taste amaaaaazing after a run.  It is always fun trying different food combos to figure out what your stomach can tolerate and what taste the best.

This week is just 7 miles, I’ll probably crank it out on the treadmill at our gym. I definitely prefer outdoor running, but that is not super safe early morning, Safety 1st!

Health and Happiness


I love that new program smell

Picked up 2 new clients this week!

Looking forward to designing some new programs and getting to know some new people.
New clients always help to stimulate my brain, I get more creative with my regulars when I take on a new client. 

You just have to be so atuned to a new client, watching their posture, watching their facial expressions for emotional cues about their workouts and progress.  You have to be so careful with the new client because you know that one bad experience and you could lose them, but a great experience will keep them coming back and help to earn their trust.  In the client trainer realtionship I feel that building that trust is imperative to continued success.

Other fun stuff!
BOSU Home Balance Trainer
(Photo from  9/23/11)
I will be teaching the BOSU/Stability Ball Clinic next week at the Recreation Center so I'll be brushing up on those skills this weekend.  I will be teaching patrons the benefits of instability training and compare and contrast the exercises you can do on both pieces of equipment to what they may already be doing on their own.

We also got a set of Training Ropes at the CRC.  I am always up for learning something new, so I plan to pick up a DVD on their use and benefits this weekend.  Hopefully I can start playing with them next week and help teach a clinic later in the semester. 

Anyone have any great resources on rope training I should check out?

Looking forward to all the newness!

Health and Happiness


Thursday, September 22, 2011

Do you Tae Bo® ?

It is official!

(photo from )

Billy Blanks is coming to our Campus Recreation Center at Georgia Institute of Technology

As part of the 11th Annual Billy Blanks® Tae Bo® Fitness Challenge Participants have a once in a lifetime opportunity to work out with Tae Bo® Creator Billy Blanks!!

There will be 2 session, 1 at 3:15 - 4:00pm and the 2nd at 4:15 - 5:00pm it will be held on the 4th floor of our facility. Best part, it is a FREE event for GT Students, Faculty and Staff but participants must register via facebook.

You do not want to miss this amazing opportunity to work out with the Tae Bo master & creator Billy Blanks!

Currently only open to GT students, faculty, and staff.

When and if they open up registration to Alumni and the General Public I will update this post.

Health and Happiness


Wednesday, September 21, 2011

NEW PROGRAM!!! Express Fit Pass

30 minutes to a Healthier You!

ExpressFitPASS is a new program at my Campus Recreation Center to promote faculty/staff wellness.
This is also serving as a huge portion of my internship for the semester.

ExpressFitPASS is two 30 minute circuit-training sessions with a certified personal trainer who is also an employee at our institute.  The class is offered 5 days a week as a drop in course for a nominal fee in addition to your gym membership - which also allows you access to the track, strength training equipment, and cardio stations.

The first week was completely free! And our numbers were incredible 20 to 30 people per session all week.
I was pleasantly surprised.  Apparently this was exactly what our faculty and staff had been looking for.  Something short, sweet, and effective...but let's not forget affordable.  I even saw several faces from my home office.

We actually have pretty good numbers for a pilot program.  We have about 20 members registered, which makes for a class size of about 5 to 10 per session, very manageable.  We have all fitness levels, which makes for an excellent challenge for me the instructor making sure that everyone is getting a safe effective workout. 

I have gotten some great feedback, even from people who decided not to purchase the pass.  A lady with chronic knee trouble told me she got several exercises she could add to her regimen that she felt were safe for her but challenged her.  Another woman told me the class showed her how to correctly use the equipment she already had at home, but had not put to use in "a while". 

So far the major barriers seem to be the price, parking, and just not having the flexibility to make it at lunch time.  So, maybe we'll try a night session, or some sort of early sign up discount.  They have already worked out a fix for the parking issue that will take place next month!

I am enjoying exposing a new group of clients to novel exercise concepts and empowering them achieve a new level of fitness.

Health and Happiness

- L -