Schedule

Tuesday evening runs are held each week at the track at Atlantic St. field. Warm up beings at 6:45 PM. Interval running is designed to improve your speed over longer distances by breaking the distance up into smaller, more manageable units. See http://erunningtips.com/interval-running.htm for some information.

This workout will be every week from now until later in the fall. The workouts are free, and open to anyone who is looking to improve their speed in running. All levels of runners are welcome.

For more information, contact:
Chris Milburn
chris.milburn@ns.sympatico.ca

A cheaper alternative to pricey sports gels:
A study by researchers at the University of Memphis Exercise and Sport Nutrition Lab showed that honey performed as well as glucose and improved endurance in elite cyclists. They proposed that honey as a carbohydrate source improved performance and power in endurance cyclists. Carbohydrate gels are popular among distance runners because they are easy to carry, consume, and digest on the road. Many of these gels also contain caffeine, which has been shown to improve performance, but read labels if you cannot tolerate caffeine.

Honey can be used as a cheaper natural alternative to pricey gels that combine carbohydrates and glucose to deliver the best results. Honey produces the same effects as these gels in one product and is also a natural source of antioxidants. You could make your own easy to carry honey packs by putting honey in a small plastic jar or Ziploc baggy. 1-2 Tablespoons equals one gel pack. Another study by the same group of weight training athletes showed that honey in combination with protein may also help to speed muscle recovery.

Aerobic Training

Choose from one of the following at least 3-4 times a week:
Now that the sun is shining try a challenging hike on one of Cape Breton’s hilly trails. See www.novascotia.com for trails and parks information.

To increase the intensity of an evening stroll take some music, swing your arms and increase your speed above your regular pace. Time yourself to cover your usual distance in 5 minutes less than the time it took you on your last walk, but instead of stopping there continue to walk for that extra 5 minutes at your regular pace for a cool down.

Go for a swim in the lake or pool: instead of just wading into the water to get cool, swim laps (or imaginary laps if in a lake). If you’re not a swimmer try water jogging, or merely lifting your knees and pumping your arms, use the water as your resistance.

Strength Training

Modified bicep curls: 10-12 reps, lifting arm to ninety degree angle (forearm at a ninety degree angle to elbow) using handheld barbells or household weights. Hold the arms there for 20-30 secs. Rotate elbows pushing arms out and in. 10-12 reps lifting arms all the way up and lowering only halfway. Finish off with 10-12 reps of regular bicep curls.

3 sets of 10-12 Plié squats: Toes pointed outward, make sure that knees are in line with your toes as you bend your knees and lower your body in a straight line toward the ground. Tucking the pelvis under-do not sit back like in a regular squat. Arms can be extended out in front or on upper thighs to support the lower back. You’ll really feel these in the inner thigh the next day!

3 sets of 10-12 lunges: forward walking lunges - Take a big step forward, lunging down. Remember to keep the front knee from going over the toes and the back leg in a straight line. Dip down as far as you can without letting the back knee touch the ground. Then lift and begin to move the back leg forward with a big step, heading down into another lunge on the opposite side. Walk one direction for one set then turn around and head back. Can be done in a long hallway or on the driveway!