Sunday, August 31, 2014

My redemption on 7 Lakes Drive

"The moment my legs begin to move, my thoughts begin to flow" ~ Henry David Thoreau 

Welcome back for another addition of #shlomotrained. 

Wow, what a week it has been. Last week I started by saying that 2:55 is going to be my goal time for the Marine Corps Marathon which is taking place on Sunday October 26, 2014 in and around downtown Washington DC. We are 55 days away and so far so good! 

This morning I returned back to my old training grounds, Harriman State Park & Seven Lakes Drive. I started out this morning at Reeves Meadow Information Center (Which also happens to be a great place to meet up with friends and go explore the great outdoors), then headed North out of the gravel parking area to Lake Askoti, 7 miles up the road. A long and mentally tough course.
I would like to compare Seven Lakes Drive to the "Queen K Highway" (If your not familiar, "The Queen K" is a stretch of road on the IronMan World Championship which is known for it's heat and wind). Seven Lakes Drive is a straight long road with long and moderate climbs. On any given day it can throw you many challenges, weather running, cycling or hiking the many trails. Well today I have to say I redeemed myself. The past few times I trained here I either cramped up, got caught in heavy rains, or had to stop because of heat exhaustion. This morning with it being a bit overcast, and a slight breeze (which helped), and I was able to complete my 14.5 mile run with an average pace of 7:07 min/mile, and a total elevation gain of 1256 feet! Here is the link to my route on Garmin, 

  • Want to learn more, or support a great trail conference? Then check out the NYNJTC website here

Moving on, last week we featured "Exercise movement of the week" (which was the plank... Of course), and in this episode we will focus on recovery, and another exercise movement.

Here are a Foam Rolling techniques to help with your recovery:

The Benefits Of Foam Rolling

The foam roller helps to create and maintain long, smooth muscles, by treating knotty, tender muscular areas, also known as trigger points, with deep tissue massage.

  • Become more injury-resistant as strength, mobility and posture are improved.
  • Muscles train more readily, when smooth.
  • Recover faster, so you can train again sooner.
  • Allows greater mobility.
  • The foam roller itself trains balance, encourages symmetry, and improves bodily awareness.

IT (iliotibial) Band
  • Step one,- While positioned to one side, place your hip on the foam roller. Place your elbow on the same side on the ground for support. Bend and place your opposite leg in front. This will help the motion of the exercise, provide balance, and distribute your weight equally on the foam roller.
  • Step two,- While using your hands and your stationary foot for support, roll from your hip down to the knee, pausing on any tight or sore spots.

Calves – Single leg
  • Step one,- Position the foam roller under one leg (right behind the ankle), while using your hands to support your upper body. Your opposite leg remains straight and off to the side of the foam roller.
  • Step two,- Lifting your bottom off the floor, slowly drive your body forward, rolling from the ankle to just below your knee joint pausing on any tight or sore spots. Point your toes up (dorsiflexion) and down (plantar flexion).
Now, for the "Exercise movement of the week"
The Push-up

How many can you complete in 60 seconds, or till failure? Tell me in the comment section below.

So, what's your favorite sport?

Signed, #shlomotrained


Sunday, August 24, 2014

"Train hard, race easy" - 62 days to go

"Train hard, race easy" - Shalane Flanagan

2:55, that is two hours and fifty five minutes! 
My goal time for the 2014 Marine Corps Marathon on Sunday October 26, 2014. Yes, I know this is a bold prediction and I am looking for a new personal best at the marathon distance (My current personal best or PB, is 2:58:26). So far I'm feeling strong, training hard, hitting all my splits, and recovering well.
The next few weeks will be most challenging. I start a new job next week, and then the holidays to follow. I need to make sure I run the miles, eat well and just enjoy the journey. With that said I am creating a solid base to my training now, which will allow me to be strong when race day comes around.

I would like a moment to mention a few special people who always inspire those to be the best they can be.

  • First off, I need to say this person is the one who planted the seeds to what you know today as #shlomotrained. I need to say thank you B.A. for always giving it your best when it comes to training, and great mastermind ideas in and out of the gym.
  • Next is a co-worker, great friend, and founder of "The Fitness Games" app. Your ideas and motivation are awesome! I highly recommend this to those serious about fitness.
If you have an idea, product, or topic you would like to talk about in this blog, feel free to let me know. 

I would also like to take a moment and say, thank you for joining me in this journey, that is health, fitness, and longevity.

Good luck to those running in upcoming races this autumn:
Know somebody running in an upcoming race? let me know in the comment section below

Exercise movement of the week

The plank (prone iso-abs)
Challenge yourself, turn up the music and see how long you can "plank" for.

There is only one way to do it, #shlomotrained Peace!

Sunday, August 17, 2014

My First Blog Post

                                              I have to welcome myself to the world of blogging.
This blog is going to be covering whatever may be on my mind from fitness, nutrition, overall health, my own training, and others training for upcoming events. Oh yeah!

As some of you know I am a personal trainer, sports performance coach, competitive age group marathon runner, and one who aspires to inspire the world to lead a life of health and happiness.

Well then, let's get started.
(So then what's new?)
I happen to be training for a few races coming up this autumn. I will be running the Marine Corps Marathon for the first time on October 26 in the Virginia and D.C. area. We are less that 70 days away, and the excitement is already starting to build.

Then on November 9, I will be going back to one of my favorite local short course races hosted by Pacers running stores. The Veterans Day 10k around the tidal basin.

Last but not least I will be going back to Philly for the third time in three years for the 21st Annual Philadelphia Marathon on Sunday November 23.

With that being said, I would like to welcome you to the life and training of "#Shlomotrained"

Here are the links to the upcoming races I will be participating in;