Quiktrain Run for the cure seminar 4/4

Run for the Cure seminar 4/4
Yesterday’s seminar was by far the best.  Everyone has progressed over the last 4 weeks and I got the feeling that the group was generally impressed with how easy the run was this week.
Team quiktrain should have an awesome showing next week at Nathan Phillips square!
For those of you that haven’t seen it yet, here is a link to the route map.

https://www.cibcrunforthecure.com/html/en/pdf/2008/TORONTO.pdf

It should be an interesting route. We run right up university and around Queens Park. You’ll probably find that you get less tired because there will be lots to see.
This week get at least two 3k runs in before Saturday, stretch lots, do your stride drills and drink lots of water!
We will be meeting at 9 am at Nathan Phillips square this Sunday October 4th.
Any other questions give me a call.
Thanks for everyone for coming out giving your effort and showing you support to a great cause!
See you next Sunday!


Derick

Running seminar 3/4

This week was a lot more of the same. I thought that it would be a good idea to keep week 3 the same as week 2 so we can improve on some of the things that we have learned about proper stride mechanics.  

In this picture some elite african distance runners give a visual of a few points that we have been working on for the last couple weeks.

Notice the heads are looking forward, slight forward lean, arm angle of 90 degrees or less with emphasis on a powerful back drive and high relaxed recovery, foot contact near midfoot underneath the center of gravity with push off well behind, and all momentum going in the forward direction.

This coming sunday we will be taking less time with the stride drills and we will focus more on getting in a longer run.

There is a slight possibility of rain but if it does it will be very little so come prepared.

Looking forward to seeing the whole team out for the final group run before the big one!

Derick

Run for the cure seminar 2/4

Yesterday we had an awesome clinic! This Sunday was a bit more challenging than last week. However everyone showed improvement in both endurance and stride mechanics.

We ran through a series of stride drills that world class runners use to burn optimum mechanics into their muscle memory. These stride drills have the overarching goal of improving:

1) Cushioning upon impact
2) Creating a powerful push off
3) Turnover speed

We started the training with some dynamic stretches

Sumo squat stretch X 10
Lunge stretch X 10
Knee to chest stretch X 10
Calf/shin stretch X 20

Next some Stride drills for 30 m with a 10 m hill run at the end of each drill to add resistance to the push off.

2 X 30 m High Knees –Strengthens the hip flexors and improves your power push off
2 X 30 m Butt kicks – Stretches and strengthens the quadriceps muscles
2 X 30 m Skipping – improves coordination and push off power
2 X 30 m Bounding – Improves coordination and strengthen glutes and calves

We ended off with a 2k continuous run.

This week make sure you get your reps in. Run a 1:1 on interval days and on your continuous light days attempt to go as long as you can without stopping. If and when you do rest, monitor the time and don’t rest for any more than 3 minutes at a time.



» Day 1 Speed training - 1 minute fast run, 1 minute fast walk or light jog X 10 (30min)
» Day 2 endurance training - 30 minutes light continuous

We will be doing the same format this coming week so do your dynamic stretches and drills and keep getting better!

See you next week!

Derick

CIBC Run for the Cure: Quiktrain Running Seminar 1/4

It was great to see everyone on Sunday put in such a great effort! If you keep your training consistent then you will be ready for your best run by October 4th.
We did a total of 3 km on Sunday with some breaks in between. You should aim to run every other day for the fastest improvement.

You will be doing 2 kinds of running for no more than 30 minutes.
• Day 1, Speed Training
- 1 minute fast run, 2 minutes fast walk or light jog X 10 (30min)
• Day 2, Endurance Training
- 30 minutes light continuous

Before you start make sure you do your dynamic stretches to prepare the body for running.
Here are the stretches that we covered:
1) Sumo Squat Stretch X 10
2) Lunge Walk Stretch X 10
3) Knee to Chest Stretch X20
4) Calf/Shin Stretch X20

Keep in mind these Points on Form as you go through the program:

1) Run Tall - Imagine that wires are attached to your shoulders, pulling you up slightly. Chin should be up to encourage a straight spinal alignment. Gaze should be fixed into the horizon. This will allow you to breathe better and put your body in the optimal biomechanical position for moving forward.

2) Relax - Tension in the upper body reduces efficiency. Arms should remain close to the body and swing forward and back and not across the middle of your body to minimize torso rotation.

3) Your Breathing - should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don’t let your breathing get shallow.

4) Land on the Mid Foot - Hit the ground in the middle of the foot or midstrike. This will allow you to keep your forward momentum. In the push off, focus on thrusting backward with force. A heel-first landing is a brake. It means you’re extending your leg out too far in front of your center of gravity, so it takes more energy to move forward.

5) Run Softly - The louder your footfalls, the less efficiently you’re running. Try running more quietly; you’ll be unconsciously switching to a midfoot strike and a shorter, quicker stride.

The next seminar will be on Sunday September 13th, originally scheduled for 10am however this may change to 11 am or 12 pm. I will keep you posted.

Have a great long weekend!

Derick

Q: What Ab Exercises Should I DoTo Get Rid of Belly Fat?

A: The only solution to significantly reducing belly fat is to increase your calorie output and decrease your calorie input or burn more than you eat. When you workout, choose compound exercises. These usually involve multiple movements at once (like the squat press or dead lift row) and they burn more calories then exercises that isolate single muscle groups.

Remember that you don’t have to burn what you don’t eat so stick to eating low density, nutrient rich foods like fruits and vegetables combined with lean meats and unrefined carbohydrates. Lower your portions and avoid eating while distracted (in front of the T.V., computer or while commuting) so you don’t overeat.

Kick-Start Your Day with this Protein Packed Pancake Recipe

Tired of boring oatmeal and cereal for breakfast? Try this delicious pancake recipe!

Blueberry Oatmeal Egg White Pancake
24 grams protein, 30 grams carbs, 10 grams of fat.

Ingredients
1/2 tsp Coconut or olive oil
2/3 cup Egg whites
10 g vanilla protein powder (up to 4 g carbohydrates and 1 g fat per scoop)
1 1/2 tbsp Flax seed (or chia or hemp)
1/3 cup Oatmeal cereal, ground into a fine powder
1/4 tsp Ground cinnamon
1 1/2 tbsp Psyllium Husks (optional for extra fibre)
1/4 cup Blueberries (or other berries)

Instructions
Heat oil in an 8″ frying pan at medium-high heat. Mix all ingredients in a bowl and pour into hot frying pan. Cook for 2 minutes on one side then flip and cook for one more minute until slightly golden. Serve warm.

Makes 1 serving.

Running Clinics - CIBC Run for the Cure

RUN/WALK AGAINST BREAST CANCER
@ NATHAN PHILLIPS SQUARE
Ocotober 4th 2009

Team Quiktrain will be running/walking to help in the fight against breast cancer.
Join us for an opportunity to get out and get involved in the community, connect with friends both old and new, and most importantly - make a difference in the fight against breast cancer!

I invite you all to join us for four weeks of training leading up to the event. This is totally free and open to all ages. Team training will be 1 hr in length and include a free seminar every week. Topics will include running for fat loss, proper running/ walking posture, and how to improve your speed and endurance.

This is not a hardcore or competitive run. The purpose is to have fun and bring awareness to a great cause.
ALL ARE WELCOME!

We will meet in the park at Everson and Harrison Garden Blvd on Sunday morning at 10 am for 4 weeks starting August 30th until September 27th excluding the long weekend September 6th.

Are You At Risk?

For the most part, people think of having a flat and toned tummy purely for aesthetic reasons. With bathing suit season in full effect, it’s great to show off all your hard work over the winter months to your friends and family in the form of swimsuits and flattering summer couture however looking past the purely aesthetic value of having a tight midsection there is another reason to take out the measuring tape and find out where you stand.

Did you know that waist to hip ratio (WHR) is one of the most important stats for determining your risk of preventable disease?

Apple-shaped people store body fat around the abdomen and chest, surrounding internal organs, such as the heart.
Pear-shaped people store fat on the hips and thighs, just below the surface of the skin.

Apple shaped people have a higher risk for heart disease, stroke, diabetes, high blood pressure and gall bladder disease than their pear counterparts even though they may have the same height and weight. Belly fat has effect on the body that fat elsewhere doesn’t. The fat that settles around your belly secretes substances known as adipokines, which raise your risk of disease so, the larger your midsection grows, the more dangerous it becomes!

Take a close look at what your belly fat is producing:
• Resistin: a hormone that leads to high blood sugar, an independent risk factor for diabetes and heart disease
• Plasminogen activator inhibitor: a substance that contributes to the formation of blood clots, which can cause heart attacks and strokes
• Interleukin-6: a chemical that causes arterial inflamma tion, which can trigger pieces of plaque to break off arterial walls and block the flow of blood to the heart
• Angiotensin: a compound that raises blood pressure
• Adiponectin: an anti-inflammatory compound that helps counteract the effects of interleukin-6. Unfortunately, as fat cells grow larger, the amount of adiponectin they secrete usually decreases.

To find out your waist to hip ratio measure your circumference around your belly button and divide it by the measurement of the largest part of your hips.
Lower Risk
• WHR less than 0.8 for women
• WHR less than 1.0 for men
Higher Risk
• WHR greater than 0.8 for women
• WHR greater than 1.0 for men

For apple shaped people, especially if you fall in the high risk category, you need to actively seek to reduce the amount of belly fat you carry through clean eating that includes fruit, vegetables lean protein and healthy fats. Stay away from refined carbs and foods high in sugar. These foods cause you to store more belly fat as they send your blood sugar levels on a roller coaster ride that promotes fat storage. Have a consistent exercise routine that combines strength training and cardio to help you fight fat and keep the body’s immune system functioning at peak levels. Keep in mind that pear shaped people can still be at high risk especially if your body fat percentage is higher than normal and you have an above average body mass index (BMI).

Whether you are going for chiselled look or you just want to fit better in your clothes the fact still remains, the smaller the waistline, the more likely you are to live a healthy life so make sure you are keeping score!

Live strong, live healthy,

Derick