Back to the bike shop

 "Back to the bike shop"

As some of you may know besides for running, I am also a cyclist and soon to be tri-athlete.

With my new job as a Corporate Wellness Fitness Specialist, I am looking forward to biking to work more often in the coming months.

(Here it is, on the way to the bike shop)

  

So the "beast" is back in the shop, and I am looking forward to putting this bicycle back to good use!!

I recently received some amazing nutritional products from the brand "Clif Bar", and I'm looking to give it to one of you.

(Take a look at some of what you may be getting)

• Just #shlomotrained doing your favorite exercise, and this may be yours!

In other news:

• The Marine Corps Marathon is less than a month away! (In fact 27 days)
• I know someone who has an extra bib for MCM '14, if you, or somebody else you know that may be interested, please let me know ASAP! *there are some specific requirements (comment below, or private message me)
• The Veterans Day 10k is rapidly approaching, sign up today right here at http://runpacers.com/race/veterans-day-10k-tidal-basin-walk/ 

Exercise movement of the week:

The side plank - no equipment needed 

Try this: Complete 3 sets of 20 reps on each side, on Mon/Wed/Fri.

Good Luck, stay strong, and peace

#shlomotrained

Minus 35 days

Welcome back to another addition of #shlomotrained 

Less than 35 days till the Marine Corps Marathon. Oorah!

Completed yet another 20 miler this morning (which makes it three Sundays in a row).
  
Ended it here; at the Navy Memorial in downtown DC.

• A super special shout out to Sarah B. on her completion of the RnR Philadelphia Half Marathon in a total time of 2:18:48 with an avg. pace of 10:36 per mile. Keep up the amazing work!

• Looking to partake in an amazing autumn race? 

#shlomotrained by next week Sunday (9/28) for your chance to win a free entry.

This is a throwback from last years Veterans Day 10K with Peter Gauss.


What are you waiting for? sign up today!!
http://runpacers.com/race/veterans-day-10k-tidal-basin-walk/

• I recently received some promotional products from Clif Bar that I need to get out to you all. Stay tuned for your opportunity to get your hands on these amazing new products!! 

"With persistency and consistency...... SUCCESS will follow!!"

Exercise movement of the week:

The Lunge.

 

How many different variations can you do?

Peace, #shlomotrained

 

ACCEPTED!!

Breaking News:

Dear Shlomo Fishman,
This is to notify you that your entry into the 119th Boston Marathon on Monday, April 20, 2015 has been accepted, provided that the information you submitted is accurate.
Oh Yeah!!

In other sporting news, congratulations to Daphne Price and Craig Simon on completing the Navy-Air Force Half Marathon this morning in Washington DC.





Up Next:  

• Rock N' Roll Philadelphia for Sarah B. let's see if we can break the two-hour mark!
• The finishing touches of #shlomotrained t-shirts are being completed. Stay tuned... I know I have been saying this for a while now. It's for real now!
• Marine Corps Marathon which will be taking place on Sunday October 26.
• Veterans Day 10k Race on Sunday November 9. Join our team today! 

Sign up here as an individual and race with the #shlomotrained team! http://runpacers.com/race/veterans-day-10k-tidal-basin-walk/  

"Stay strong, stay motivated, and never loose sight of the goal at hand."

Exercise movement of the week:
My favorite, the Burpee

How many can you do?



What is #shlomotrained

You might be asking the question,

So what exactly is #shlomotrained?

As I mentioned in the previous post, #shlomotrained was inspired by BA.

This is how it went....

After one of our first few training sessions together, I texted BA,

"How do you feel after today's training session?"

the reply went as follows:

"Today was a great session, and I'm totally liking your style. #shlomotrained"

Then the next timed we trained together it became official. #shlomotrained was born.

Here are a few examples of being shlomotrained:

• The optimal way would be to actually train together and complete some type of stuctered or non-structured workout together = #shlomotrained
• Have you ever completed one of my many group exercise classes? Yes! = #shlomotrained
• Short on time and completed some type of physical activity? Yes! = #shlomotrained
• Do you make a conscious effort to live a healthier, and more active lifestyle? Yes! = #shlomotrained

If you have or are you inspired by the #shlomotrained lifestyle, then feel free to #shlomotrained.

Peace, #shlomotrained

Totally Psyched!

Welcome back to another addition of #shlomotrained!

Is this your first time here? If so, then welcome to everything #shlomotrained. (What is #shlomotrained?) #shlomotrained was inspired from a text I received from the BA after a training session, where he referred to our training as "#shlomotrained".* 
   

Wow. I can't believe that Labor Day has already passed (What happened to the summer?...), and that means the cool weather is coming and marathon training is well.... in full swing.

     Over the past few weekends I have been doing a consistent 14 mile run on Sunday morning, followed by a short recovery run on Monday, cross train on Tuesday's, track work on Wednesday evening, and finish off the week with another cross training session and a run, completing somewhere in the area of of 32-45 miles per week, and 3 hours of cross training (swimming/biking/rowing). All while making sure I get at least 7 hours of sleep per night and weight training sessions in the gym.


Today was my first of three 20 mile runs of the season leading into the Marine Corps Marathon which will be taking place Sunday October 26, 2014 in and around downtown Wash DC. Here is the link to my run, let me know what you think. http://connect.garmin.com/activity/585096798 


     If I thought the past few weeks have been busy, then the next 6-8 weeks leading up the 2014 Marine Corps Marathon are going to be chaotic for a few reasons.
1- I recently started working at a new Wellness Fitness facility, and settling in is taking a lot from me and my training.
2- I'm still continuing to train at the Washington Sports Club at Gallery Place, and staying on top of two schedules is quite honestly like trying to juggle with your eyes closed.
3- Lastly, the holidays are coming up, and that means diminished time from training..... and the fear of losing what you worked so hard for is just mentally though.

(Moving on...)
For all of you who may have not known, the Nations Tri took place today in downtown Washington D.C. (swim was canceled due to a sewage spill in the Potomac River)  and I would like to take the opportunity to congratulate Devlin Barnes on his amazing performances today. Devlin, you are an inspiration to watch both in and out of the gym. Again congrats to you, I know you worked extremely hard.

Know someone doing an upcoming race? Comment below for a special shout out!

In my last episode of "Redemption on 7 lakes drive" we spoke about using the foam roller for recovery. This week we will be focusing on our sleep. Titled "Sleep: The Ultimate Recovery"

Sleep: The Ultimate Recovery

Sleep lets your body recover and repair. Studies say sleeping 7-9 hours a night is critical biochemical balance, raising levels of substances like growth hormone - a primary muscle-repair agent - and reducing inflammatory chemicals like cortisil, IL-6 and TNF  -a (Dement 2000; Gonnissen et al. 2012).
Sleep enhances the muscle-building effect of exercise by increasing protein synthesis and helping the nervous system return to a more relaxed, parasympathetic state. Sleep also boots immune function, which leads to optimal recovery of muscle tissue (Hausswirth & Mujika 2013).

Exercise movement of the week:

The pull-up/chin-up

How many can you complete?

I'm totally psyched for the next few weeks. Oh yeah!

Peace, and be #shlomotrained

*definition to come... stay tuned