Reading and Running: SPARTAN FIT!

Hello all runners and anyone who loves a good challenge! There is a new book coming out that will: Transform your Mind. Transform Your Body.

SPARTAN FIT! by Joe De Sena

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JOE DE SENA is the founder and owner of the Spartan Race, as well as a living legend in endurance and adventure racing circles — he completed the 135-mile Badwater Ultramarathon, raced the 140.6 miles of Lake Placid Ironman, and finished a 100-mile trail run in Vermont, all within one week.

You must be able to Commit to Grit.

And don’t worry, No Gym Required.

All you need is 31 Days. 31 days to get you ready for the change you’ve always wanted or to just give you that little push you need. DAY 1 starts NOW!

  • A 31-day workout and diet plan to prepare for the Spartan Sprint — or to just get you in ultimate shape
  • Full-body workouts requiring no gym and no weights
  • How to build fitness levels from one race to the next
  • Inspiring, motivating stories of Spartans

A complete Spartan training guide, Spartan Fit! arms readers with the strength, knowledge, and grit to never question their potential again, both on and off the race course.

SpartanRace

From Ultra marathoners to beginner runners, this book is meant to help you be the best you!

“Joe DeSena is the real deal. His stories are believable, because his achievements and accomplishments are genuine. In Spartan Up! Joe delivers his message with the insight and candor that only an individual who has lived through such experiences can. A must read for anyone looking to take his performance to the next level, be it in athletics or in life.”Dean Karnazes, Ultramarathoner and New York Times bestselling author of Ultra Marathon Man

PRE-ORDER NOW!

Also use code: SPARTANBLOGGER and it will give 10% off ANY race!

If you want a free race code, you must comment below telling me why you want to race. One lucky racer will get a FREE race!

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Treadmill Incline Workout

Another cold morning, means another treadmill workout. I tested out some incline today and it wasn’t easy. But that’s the point! Also, prior to this, I did a 2 mile jogging warm-up, followed by dynamic stretching and I was also mentally preparing myself for what was to follow:

WorkoutI like to give myself enough time when I am walking at a 4.0 so I can recover, towel off, and drink some water. Also, catch your breath because as the workout continues, it gets tougher.

If you follow this you should end with approx. 3.75 miles and if you do a 2 mile warm-up than it is about 5.75 miles!

Treadmill Incline

The first 6 minutes in each set are challenging, but once you push through the second half is not too bad.

Change the speed first.

Then change the incline.

Only hold onto the treadmill while you are changing settings.

Remember you can adjust this workout to your fitness level. Also, you don’t have to repeat it 3 times, even once is good! That’s why I always do a 2 mile warm-up because I feel accomplished before the workout even starts, just incase I have to cut it short.

Have a good workout!

 

Need Running Shoes??? Here is the deal of the year!

Skora Running just informed me of this super amazing 2-day sale that starts tomorrow. You can buy any shoe on their site that is over 109 dollars and get a Skora FIT for FREE with your purchase. BOGO!!

TWO AWESOME SHOES FOR THE PRICE OF ONE!

YOU MUST ENTER A CODE AT CHECKOUT: FIT4FREE

^^^ This is a key step shoppers, DO NOT forget it!

Skora

It’s a deal so good I am going to participate. I’ve already ran in the Skora FIT for some time now and I am ready for another pair. I am in love with them!

If you aren’t sure about Skora, you can contact them on their website. They are so helpful! Or check out my Skora blog posts for more information:

The Skora FIT: Shoe Review

Skora FIT: Slackline Session

Skora FIT: Boxing Session

Don’t miss out on this sale of the year! We all do dumb things, don’t make this one of them! Deals like this don’t come often.

Skora Website                       Skora on Facebook                        Skora Blog

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Sarasota SUP Race Series: Paddleboard Race #2

I’m so GO GO GO all the time that it’s difficult for me to just sit down and write but finally, here I am! This race took place on August 23 in Sarasota, FL at Lake Benderson. It’s this big, HUGE lake that will eventually hold the World Rowing Championships. It’s not an extremely exciting place to paddle because it’s just a big, flat lake and that’s it. However, the alligators keep you on your toes.

The Race Site

So here are some quick details from the race… the course was 6.2 miles (10K) in length, which was equivalent to 2 laps around the lake. However, what made this race a little bit more enticing was the fact that it was a beach start and just after about 40 yards you could choose to go left or right. I decided to go left…

The start!

The start! I had a pretty good start 🙂

These races are so much fun and so many paddlers come out! There was some good competition in every division, which makes everything more interesting! It was weird paddling and not knowing what place you are in because the women in my division went the opposite way of me so I had no idea. It was definitely unique.

Paddling

You just had to paddle so hard the whole time because you just didn’t know! Overall, the race went way better than I expected. I placed 2nd and was just 90 seconds behind first place, which was an improvement! I’m excited for the the last race that is coming up in the series. It will be on October 11. That is coming up so soon!

My sister always comes to support!

My sister always comes to support!

Check out some links to see pictures, information, and results!

Results                          Facebook                               Pictures

Race Like a Spartan and Cruise to Victory! Enter to WIN a Cruise to the Bahamas with a Spartan Race INCLUDED!

The Spartan Races are becoming well known almost everywhere and are a great race to do with friends or to just challenge yourself. They are filled with obstacles and depending on what one you signed up for, it may contain 15, 20 or even 25 obstacles over miles of terrain.

Painted Warrior

The 2014 Spartan Race World Championship Race takes place in Killington, Vermont on September 20th. If that race doesn’t fit your schedule, check out www.spartan.com to find a race near you. Also, since you are a reader of my blog, here is a 10% coupon code to use on ANY Spartan Race: SPARTANBLOGGER

Not only can you sign up for a race but you can enter to win a CRUISE FOR 2!

Spartan Cruise

The Spartan Race Cruise is this March. It cruises out from Miami (US residents only)  and consists of a 4 day cruise to the Bahamas with a Spartan Sprint on a private island! Airfare is also included! Let me tell you that you want to be on that cruise! Who wouldn’t?To enter, just enter your information here: http://bit.ly/spartancruisegiveaway

More on the 1st EVER Spartan Race Cruise:

–3 DAY CRUISE

–3-½ mile Sprint Race with 15 obstacles – led  by Joe De Sena

–$50,000 prize pool for Elite Racers**

Kids travel FREE** (up to 17 years of age at time of booking)

— Meals Kids Jr. Spartan race (ages 4-13)

–Onboard entertainment

–Book signing by Joe De Sena

–Guest speakers

–Award ceremony, finisher’s medal and professional photo and video

–Gratuities

–Insurance

–Spartan Cruise t-shirt

–Full day at Great Stirrup Cay for lounging and playing with family and friends

It’s that easy! Get out and get healthy and have fun at the same time. The spartan races are perfect for making friends, meeting people who are just as crazy as you are, and making your body push its limits! Don’t miss out on these great offers and exciting events!

If you have any questions, ask me or go to these links below:

Spartan Race                                 Cruise Entry

What I Do In My SKORAs: Boxing for ‘FIT’ness

I thought it would be fun and challenging to see how many activities I can do my in Skoras. They are great for running but they can be great for other things too or maybe even not so good. So this past week, I took a free boxing class and loved it. I went online, bought a groupon and now I have unlimited classes for 2 weeks!

Boxing in my Skora FITs

This boxing class is more of a cardio class. We don’t box against each other. But that’s perfectly fine with me, I’m just looking for a workout, not a black eye. The place I go to is called Punch Boxing for Fitness. It’s awesome. My friend actually pushed me into going and I’m so happy she did!

First time taking a boxing class!

First time taking a boxing class!

The classes last about an hour and by the end of it, I’m drenched in sweat and wasted tired. I mean it feels great to work hard and to feel sore the next day. I love finding new activities to do because I always seem to do the same things: play tennis, paddle board and run. This was an exciting and new way for me to get my cardio in.

The great thing about this class is so many things are mixed in like push-ups, jump roping, lunges, burpees, squats, jumping squats, mountain climbers, and so much more. After every session, the trainer always has a core circuit that will kill your abs. Everything gets worked.

The flexibility that the Skora FIT has, is perfect for this.

The flexibility that the Skora FIT has, is perfect for this.

The shoes definitely can withstand everything in this class. All the jumping, all the lunges, all the squatting and all the punching. When boxing you are on the front of your feet a lot because you want to be light on your toes. That way you are able to bounce around a lot, that’s why the Skora FIT is a really good ‘Fit’ for a cardio boxing class.

I made a quick little video on what exactly happens in class and after watching this, you should have a really good idea on how much work you have to give. Here it is!

 

5 Ways to a Tighter Tummy while Running

Some times running makes me feel like a robot… It’s the same thing over and over again. It can get kind of boring and can turn into a downward spiral. Not good. Here are some ways to change up your run for the better. These tips will keep your body and mind more engaged and working hard.

Here are some ideas!

1. Intervals: Tell yourself to sprint/run faster for a certain amount of time and then back off for a little bit with a jog or walk. Do this for your whole workout or start with just a few. Maybe pick a point in the distance and sprint to it. And repeat! Or if you want to time it, you can try and run for a minute then slow down for 30 seconds. This high intensity workout with help your body burn more calories by making it work harder. Warning: You will get tired and feel great after. Want to know why? Because after a workout like this, your body continues to work hard the rest of the day. The post-exercise effect is amazing, even while you are at rest, you will continue to keep burning calories.

2. Increase your distance: This has been happening to me a lot. I usually go out for 4 to 6 miles depending on my mood but I never push myself another half mile or mile or 2 miles. However, last week I ran 8 miles just fine! That’s 2 more than I usually do! It wasn’t even that hard. All you have to do is make sure you have extra time. But now I have the confidence to go further. Making yourself increase your mileage, even if it’s not a significant distance, will definitely burn more calories and it will prove to you that you are capable of doing more than you think.

3. Add some hills or stairs: I love to include stairs or hill training. It makes the workout so much harder. That extra incline will make your body work twice as hard, which means you will burn twice as much. I like to go to a parking garage… at times when it’s not busy… to run up it, then down it, and run up the stairs and then down the stairs. I can get it all done in a parking garage. Or if you don’t have access to that you can find stairs in many places. Hopefully, you can find a hill or even a golf course you can run on too for some hills. Your legs, core and butt will get so much stronger from this workout then just running on a flat course.

Stairs

4. Pick up those legs: High knees! High knees! This is a quick cardio burst. During your usual run, have a focus on trying to land on the balls of your feet and switching legs fast. This is kind of like interval training but instead of changing the pace of your run, you’re changing your form. You exaggerate the knee lift. And this could even improve your running form in the future. While doing this, your heart rate will be pumping, which is what you want. Do this for a minute of about 30 feet and then rest and repeat 5 – 10 times.

5. Sprint finish: This is a great way to push yourself in that last stretch. If you have a partner, race each other to the end point. In most races someone is usually right next to you and after you give it your all the whole time, you don’t want to slow down at the very end. So you need to practice having that extra push at the end. Imagine a crowd cheering you on and you’re running through the finish. It’s a great feeling to finish your run with an energy burst and fast! Then, slowly come to a jog and walk it out after. This little sprint will keep your body working. Don’t let your body get used to stopping before the finish line. That is a bad habit.

Sprint Finsih

 

ITBS: Symptoms, Causes, and Ways to deal with the pain

About a few months ago, I went for a 6 mile run along the beach and when I woke up the next day, the outside of my knee was killing me. I had no idea what the problem was. I have never had shin splints, plantar fasciitis, black toenails, or really any injury dealing with running (knock on wood). Thankfully, I have access to many athletic trainers at my university who could help diagnose what exactly was going on. I also did research myself… All leading to the same thing. Iliotibial Band Syndrome (ITBS).

My Symptoms:

The outside of my knee started to hurt. There was a good amount of pain after my run when I woke up the next day. Nothing happened during the initial run. I took a day off and went running again. During the first mile, I had to stop.

This is where it started hurting, the side of my knee.

This is where it started hurting, the side of my knee.

Causes:

I believe my ITBS occurred because I was running on the beach, and the bank was sloped. So my one leg was weirdly angled the whole run. This caused my leg to be turning in, which then lead to ITBS. Also, the track can cause ITBS. Try and change the direction you run around the track because that constant leaning on the one-side may lead to ITBS. Furthermore, make sure your shoes aren’t worn on the inside. Keep your shoes up to date and when they are getting worn, make sure to get a new pair. Don’t fret though, ITBS can occur in beginner runners and avid runners. It means nothing of how you run or your style. It can happen quickly, you just need to know how to prevent it.

What to do:

1. Foam roll: This will be your best friend. Roll out your IT band after you run or do anything. Foam rolling my legs after a long run makes me feel not so dead the next day. It makes a world of difference.

2. Rest: When I developed ITBS, I took 2 weeks off from running. This time will be different for everyone. Listen to your body. If it’s hurting don’t keep going. There are many other things to do other than running. And if you make it worse, it could become chronic, which you then will have to seek medical help.

3. Ice: Even if it’s not hurting, ice your knee where the pain was. This will help prevent ITBS from coming back. When I was resting for 2 weeks, I put ice on for 20 minutes at the end of the day or if I did any cross-training.

4. Warm up: This is so important. After, my 2 weeks were up and I went for my first run, I made sure to walk a half mile before I started running. My body was warm and I had no pain. I continue to make sure to walk at least half a mile before I start my workout, just as a a precaution and it makes my run better.

5. Cool down: At the end of my run, I walk some more. I walk the same distance I warm-up with. This helps my body slowly get my heart rate down and my leg isn’t just shocked with a quick stop.

STRETCH, STRETCH, STRETCH!

STRETCH, STRETCH, STRETCH!

6. Stretch: This you should just always do. Stretch your legs, arms, make it a habit… Many times we get injured from lack of stretching, I know some people never stretch and never get injured but I still believe it is super important.

7. Cross-train: During my weeks of rest from running, I still biked and played tennis. There’s a lot of different activities you can do, swimming, rowing… there’s so many possibilities. Just make sure it’s not too similar to running like the elliptical, rollerblading, and stair climbing.

I continued to play tennis with no problem

I continued to play tennis with no problem

Don’t do what I did! Avoid running on an uneven surface. That’s how I developed ITBS and running in the grass vs. the sidewalk/concrete makes a huge difference as well.

Good luck with avoiding this injury and hopefully, if you have it, it will go away soon!