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Is your running form ready for the Moody Street 5K?

Breathing

Everyone uses different techniques, the more you run the more you will find what works best for you. You will find some people run through their noise, mouth or a combination of the two. Keep in mind that deep relaxed breathing vs. shallow quick breathes will provide the body with the most oxygen. Another great reason to run with a friend, having a conversation with your friend will help you with your breathing while taking your mind off the task at hand – talk about a win- win.

 Posture

Keep your posture straight and erect. Hold your head upright, eyes are focused straight ahead. Make sure you’re not leaning forward or back at your waist. Check your posture once in a while when out on a run, once your body starts to get tired you may notice your posture can begin to slouch.  Be sure to lift your chest once you feel yourself slouching.

 Relax your shoulders

Your arms should be at a 90 degree angle,  hands at your waist and relax your hands.  If you hold your arms up higher or clench you fists you may start to feel tightness and tension in your shoulders and neck.

COUNTING DOWN TO MOODY STREET 5K

We are so pumped for the upcoming Moody Street road race.   With several weeks training under our belts we thought it would be a good idea to posts some helpful training tips on the blog.  Make sure you continue to log in & check out the latest posts!

Hydration – The goal of drinking fluids during exercise is to prevent dehydration and maintain performance.  4 – 6 ounces of fluids should be consumed  every 15 to 20 minutes during a run/walk.  Most people remember to drink fluids during a work out but pre and post workout hydration is equally as important.  

• Stick to regular water – Avoid hidden sugars and calories by sticking to simple H2O.   If you need to add variety try adding lemon, lime, or oranges slices to your water for a natural flavoring.
• Drink regularly throughout the day rather than try to get in all your consumption at one point of the day.   A general rule of thumb is to drink half your body weight in ounces daily.  (If you weigh 200 pounds, aim for 100 ounces throughout the day).

MOTIVATING MUSIC

Can you believe the Moody Street 5K is only a month away? After the longest winter ever, we are finally starting to see signs of Spring.  Along with  the weather warming up we are starting to see more activity on the roads – walkers & runners are taking a break from the treadmill and hitting the pavement.  Sometimes a little music can help motivate you to tie up the laces on your sneakers and get moving.  Here are a few great songs to create a motivational playlist to help you train for the Moody Street 5k!!!  

1. Pink – Raise Your Glass
2. Survivor – Eye of The Tiger
3. Adele – Rolling in the Deep
4. Maroon 5 – Moves Like Jagger
5. LMFAO – Party Rock Anthem
6. Journey – Don’t Stop Believn’
7. Kelly Clarkson – Stronger (What Doesn’t Kill You)
8. Black Eyed Peas – Pump It
9. Bon Jovi – Livin’ On a Prayer
10. Outkast – Hey Ya!
11. Eminem – Loose Yourself
12. Kenny Loggins – Footloose

We are excited to announce that we will be switching over to a new and improved online scheduling link is called Mind Body. This change will be effective April 7, 2014. You can still find the online scheduling tab on our website, but it will have a new look with great new benefits.

 Benefits of Mind Body include:

• Access to your account details – you can now see how many sessions you have used and/or how many sessions you have available for the month
• Management of your personal information such as, changes in an address, email, or credit card details
• Trainers schedule

Between now and April 6th, you will need to create a new password for our site. Please use the link below to access Mind Body and create your password.

Your username is the email address you have on file with us.

Direct Link:

https://clients.mindbodyonline.com/ws.asp?studioid=33649&stype=-2

I came across this great article describing the authors 1st 5K experience.  We would love to hear from our members. Can you share any advice, or inspirational stories that you experienced while doing a road race/organized event??
 
8 Lessons from My First 5K Race
The Most Fun You’ll Have Running

Not a lot of time to work out today… Give this quick routine a try – you won’t be disappointed!  

10 Burpees

10 Plank Jacks

10 Mountain Climbers

10 Sit ups

Repeat 3X

2014 Personal Best Challenge

Challenge # 4: Get your best distance during 4 minute cardiovascular interval (treadmill, bike, elliptical). Cardiovascular exercise is essential for strengthening heart and lung function, increasing stamina and endurance, and assists in burning excess bodyfat!! Distance # 1 represents the first measurement. Distance # 2 represents the second measurement which was taken exactly 4 weeks later.

Joe Melone – increased his distance from .45 – .62 & is the $100.00 winner for this challenge!! In 4 weeks he increased his distance by 37.78%!!!!!!!

Club Records

.64 Michael  Kiley– most distance in 4 minutes on treadmill

.62 Joe Melone – most distance in 4 minutes on elliptical

1.25 Peter  Roy– most distance in 4 minutes on bike

13.25% – was the average percent increase

97.14% of the participants showed an improvement during second measurement

Name
Distance 1
Distance 2
Machine
Increase
% Increase

Amber
0.36
0.46
Elliptical
0.10
27.78%

Magen
0.39
0.45
Treadmill
0.06
15.38%

Sandeep
0.50
0.55
Treadmill
0.05
10.00%

Justine
0.22
0.27
Treadmill
0.05
22.73%

David
0.37
0.50
Elliptical
0.13
35.14%

Leslie 
0.47
0.49
Elliptical
0.02
4.26%

Nicole
0.40
0.45
Treadmill
0.05
12.50%

Patti
0.27
0.30
Treadmill
0.03
11.11%

Barbara
0.30
0.33
Elliptical
0.03
10.00%

Joan
0.28
0.32
Treadmill
0.04
14.29%

Krisite 
0.43
0.49
Treadmill
0.06
13.95%

Elisa
0.36
0.41
Treadmill
0.05
13.89%

Mary
0.42
0.46
Treadmill
0.04
9.52%

Joe
0.45
0.62
Elliptical
0.17
37.78%

Carol
0.40
0.40
Elliptical
0.00
0.00%

Greg
0.42
0.45
Treadmill
0.03
7.14%

Sheena
0.38
0.43
Treadmill
0.05
13.16%

Kayla
0.31
0.37
Treadmill
0.06
19.35%

Ryan
0.53
0.56
Elliptical
0.03
5.66%

Peter
1.19
1.25
Bike
0.06
5.04%

Alicia
0.36
0.40
Elliptical
0.04
11.11%

Patty D.

2014 Personal Best Challenge

Challenge # 3: Hold the Wall sit for as long as you can. The wall sit is an example of an isometric exercise that works your quadriceps, hamstrings & adductors.  Time # 1 represents the first measurement & Time # 2 represents the second measurement which was taken exactly 4 weeks later.

Club Records

10.16 Karen Clair – holds the Synergy PFT club record

1.25 – 7:30  Zizi  Nasser – is the $100.00 winner for this challenge!! In 4 weeks she increased her time by 484%!!!!!!!

108% – was the average percent increase.  AMAZING JOB EVERYONE!!!

1.50 was the average time increased of the participants during second measurement

Guinness World Records longest static wall sit is 11 hr 51 min 14 sec achieved by Dr. Thienna Ho (Vietnam) in San Francisco,  December 2008. 

Name
Time 1
Time 2
increase
%  increase

Alicia
1.49
2.00
0.51
34.23%

Amber
1.46
3.00
1.54
105.48%

Andy
1.37
2.28
0.91
66.42%

Angelina
2.00
3.00
1.00
50.00%

Barbara
1.42
2.01
0.59
41.55%

Carol 
1.14
2.04
0.90
78.95%

Carolyn
0.45
1.46
1.01
224.44%

Cathy
1.09
1.20
0.11
10.09%

Don P.