Showing posts from June, 2013


We've all been there, a few days of too much sodium, too many high starchy foods, or too many alcoholic beverages after a weekend. Feeling bloated can cause us to feel sluggish, worn down, tired, have GI issues, and make our clothes feel tighter. So this 3 day system can help you shed some water weight the natural way.

Water weight and losing body fat are two different things. If you need to lose body fat it will take time, hard work, a strict long term diet, and a positive mental outlook. Shedding water and de-bloating allows you to get back on track and start feeling better.

1st Nutrition Component:
2- 3 meals of Veggies & Protein. 1 meal with a carbohydrate source but only postworkout. Starch sources include: brown rice, 1/2 baked potato, sweet potato, Bulgar, Oats, Whole-grain pasta, Rice Pilaf,  Cous Cous, bran, etc.
 Next, consume 3 Liters of water on all 3 days. In addition to the recommended water intake you may have as much unsweetened tea such as black, …


Tomorrow's goal for the CBRC will be increased mileage consisting of 4, 6, 8, or 10 miles. Most of us will be leaving at 5:20am. There will be a few leaving earlier and some who show up later. Those who show up after 5:20am the routes will be posted.

All next week, starting July1st, my suggestion is to decrease volume and intensity of your runs to allow the running muscles & mechanics to have a break. Go ahead and continue to run, however, slow it down &/or decrease distance by a 1/2 mile or full mile per run. Take more walking breaks or end your normal route with a faster walk. If you haven't been doing hill training due to the excess wear & tear on the body that both uphill & downhill may have, then use this week to add some hills back into your workouts but walk uphill and jog slowly the flats in between. Walking up hills is very beneficial to build strength & power in the gluteus and soleus muscles which these two muscle gro…


One of the most freeing feelings is not having to calculate & count calories and letting go of guilt after eating something that may not be considered "healthy" or is categorized as too sugary or too high in carbohydrates...since CHO has gotten such a bad wrap.

Speaking from experience, food is much more enjoyable once you let go of the control kcal consumption has and become more aware of your body's satiety. Being in tune with your body's hunger signals and knowing when you may need a few more carbs over protein or vice -verse allows you let go of disordered eating patterns and quit wasting energy on worrying about it.

There's not one food or one category of macronutrients that will help you burn more fat, help with weight loss, or help increase lean muscle tissue. It's all about balance - getting complex carbs, somesimple sugars, some protein, mono - poly - saturated - unsaturated fats, fiber, vitamins & minerals -all from "real" food.


Goal Mileage WEEK # 3

This week's running mileage goal is 17 - 50 miles between Sunday and this Saturday.

On your own, with the CBRC, or with someone else, you should strive for 3-4 miles per daily run on 3 or 4 nonconsecutive days for those who have been running less than a year on a regular basis.

Those running for several years on a regular basis should aim for higher mileage, on most days of the week as long as you are injury-free.

Saturday, June 29th will be our last group Saturday run until July 13th. Plan on an increase in mileage this coming Saturday. As always, there will be different routes/mileage to choose from.

During the week of July 1st - July 7th, your weekly goal is 10 - 35 miles - consider it regression week, resting week, or cross-training week. It's always a good idea to cut back or "regress" in miles every now and then to prevent the running muscles from becoming stale. It gives the running muscles a nice break from the wear & tear using the same movement patter…

Weekly Goal & Logging Miles


The CB Run Club will continue meeting on Tuesday evening at 5pm and Thursday at 5pm for 3-3.5 miles. On Saturday, our goal miles will be to complete 4 miles to 8 miles. Depending on your goal and level.

Whether or not you have been running for years or just starting out, we all have our own reasons to hit the pavement and put in those miles. If you are training for a race, wanting to lose weight, or for mental clarity, as a runner, it's critical to your success and progress to begin a journal.
Once you determine your short term & long term goals, a journal can help you track those miles and reflect back on each run. And, fancy need not apply here. For a runner, simple & convenient is best. A mini notebook, a bound journal, or a file on your laptop or computer will work fine.

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As mentioned to some of you last week,  by the end of the next 12 weeks, our goal is to increase mileage. Increasing mileage may mean to some of you, 2  to 3 more miles than what you are running now. To others, it may mean 4, 5, or 6 more miles. Most of us have conquered about 5 miles, but only once or twice. Before increasing miles it is important to regress, rest, and then progress. So, it may take about 4 weeks before we get to 6 to 7 miles. For those of you who have been running for a few years now will increase miles weekly -  if that is your goal. Those who have been running longer than the start of the club on a regular basis are more likely to have established a natural & smoother  running gait that efficiently works for them and has stronger running muscles to endure increased distance.

An increase in weekly mileage or an increase in your one weekly long run may lead to more aches, pains, and possibly an acute injury. In my studies on mechanics of running and watching cl…


Wondering what this Phase is all about?
To begin, I want to be clear that although it is called Phase II, this is something for everyone...all fitness levels, beginner runners to more advanced runners. This phase is based on your goals that you set. Some of you may have no desire to run a race at all and that's OK. With that, some may want to join and do "some running" and "some walking" - mixing it up is an awesome idea and a great starting point. Others may want to complete a 5k or 10k this fall or maybe even an off-course, mud run or a 1/2 marathon. Whatever your goal, your training and program structure will be a little different.

The first few weeks will be spent on Running Economy, building the base, Aerobic Capacity, Sub-VO2 Max variables, Lactate Threshold, and the ATP-PC Phosphagen System Training. All require a unique workout. Each workout will be personalized based on your experience and fit level.

What's Next?
Beginning July and into August and of c…