Marathon week!

Did I mention that I am running a marathon this coming Sunday here in the Washington DC area?

Anyhow, for all of you who are new here, welcome to #shlomotrained!

Finally, we are here. Marathon week.

A week that is filled with lots of 1-sleep, 2-stretching, 3-easy runs, and 4-plenty of good nutrition.

and one simple rule, KISS (Keep It Simple Smarty).

As a competitive age-grouper, Personal Trainer, and Sports Performance Coach, I would like to share a few key "ingredients" that have helped me succeed and stay injury-free.

1- Sleep,

As many of you know, your next workout is only as good as your recovery. As an endurance athlete, I aim for a minimum of 7 hours of sleep a night, and 9 hours on the weekends. Sleeping enough will keep you feeling fresh and ready for each and every workout, without feeling burnt-out.

2- Stretching,

Stretching out both before and after your workout will help you stay injury-free. Your muscles are attached to your levers (known as bones), by a tendon called the Golgi Tendon Organ (or GTO). Stretching relaxes the GTO and allows more blood flow to the working muscles so you can move with ease and full range of motion.

3- Easy runs,

Yes! You heard it from me, easy runs.

Going out for easy runs at a minimum of 3 times a week, has allowed my body to build a strong base to my aerobic engine, so I can work harder for longer. Yes, I do go out and complete hard training sessions. Just remember, if you treat every session as a competition, you are bound to injure yourself. Proceed with caution, and listen to your body and how it feels.

4- Good nutrition,

"Food shall be thy medicine, and medicine shall be thy food" -Hippocrates 

I will keep this one short. Eating as close as possible to it's original state the better it is for you.

Eat when hungry, and eat to survive.

Lastly, KISS.

When I think I'm keeping things simple, I simplify it more.

The more you can simplify your goals the better the out come (I know I'm being vague). The less you have cluttered in your head while training has allowed me to focus at the goal at hand.

With that being, yesterday I went out and enjoyed a nice bike ride from my apartment to Mount Vernon VA. a round trip of 65 miles at an easy average of 15 mph.

#shlomotrained

"The few the proud"

"Victorious warriors win first in their minds, and then go to war. Defeated warriors go to war first and then seek to win." - Sun Tzu

What can I say. Welcome back to another addition of #shlomotrained. I took a week off, and I am happy to be back to give you my best most authentic self, and hopefully some motivation to help you lead a healthy, happy, fun fit and active life.

With only 14 days to go to the Marine Corp Marathon I have to say that the DC area is already starting to feel the buzz in the air. I was out biking today (besides my early 10 miles), and all I hear people asking one another, "So are you running the MCM in two weeks?"

With my taper in full swing I decided to get myself back on the bike so I don't totally defeat myself before race weekend comes around.

(Here I am at the mid way point of my 20 mile ride, and major sun glare)

You may be asking why is that? (Don't you want to be running)

Yes and No.

During the taper period (Taper- a period of time before a race where you decrease your training so your body will be fresh and ready to go on race day), I like to keep my legs fresh with less running and yet still feel ready to go for race day, and the bike allows me to do that. I still get in my aerobic work without all the pounding that running has to offer.

I plan to get on the bike at least 5 times per week, followed by a short yet fast run of anywhere between 3 and 7 miles.

(Some more pics from today)

Now on to bigger and better things:

Veterans Day is right around the corner, let me know if you are planning on joining me on the 10k run; register here, http://www.runpacers.com/race/veterans-day-10k-tidal-basin-walk/ 

A special shout out to all of you who ran in the Army Ten Miler today and the Staten Island Half Marathon! (there were so many of you!!)

Exercise of the week:

THE MILE

Good luck and post your best times below!

#shlomotrained