My Experience in Start Corral A!

After 9 years of endurance racing, I (and Megan) began yesterday's Soldier Field 10 Mile Race from start corral A. And what an experience it was! For those of you new to endurance sports, a corral is a sectioned area at a race's starting line, where race participants are grouped according to their expected finishing time. The fastest runners are usually in the first corrals and the slowest runners are in the corrals at the back.

We arrived at the starting line approximately 15 minutes early, flashed our corral A entrance bibs and were allowed entrance a mere 20 feet from the starting line. And from there, the rest is history!

The Soldier Field 10 Miler is a large race with 15,000 registrants. And like nearly all of the larger races, this one isn't immune to some of the issues that occur naturally with large crowds. But all of this was lost in corral A.

We immediately made our way to the center of the corral and had no problems doing so. For the first time ever, we had room to maneuver before the gun went off; room to move, room to stretch, room to remain comfortable. From there, I took notice of the others who had also earned a spot in corral A. I noticed immediately that it was quiet. There was no nervous chatter, no small talk, no comments about the weather. I took note of the other runner's attire; worn in sneakers and slightly frayed technical shorts and tops. And underneath it all, there were muscles. Exposed arms and legs, long and lean, that can only be earned through hard work and dedication!

After the gun sounded, we quickly set out at our goal pace. And once again, it was comfortable. There was room to maneuver, room to run, room to remain in control. At the turning point around mile 5, it occurred to me again how pleasant this experience was. Everyone was silent, everyone was running and everyone was pushing. For the past 5 miles, all that was heard was feet on pavement, hearts pounding, and chests breathing!

For the entire second half of this race, the intensity grew. For many endurance athletes, 10 miles is a short race which enables runners to push for speed. And that we did!

In what seamed like no time at all, we crossed the finish line (the 50 yard line of Soldier Field). And with it, we'd set new PR's (personal records) finishing in 1 hour, 13 minutes, 21 seconds (7 minute 21 second miles). But above all that, we'd experienced something new. Something that can only be attained through hard work and dedication!

Alter Your Body Composition!

Ever had the desire to lose weight and tone-up? Perhaps you've even wanted to lose inches around your hips and waist and add muscular definition to your arms, legs, abs and butt. Well, this can be done! Use the following blueprint to accomplish your goals and get in the best shape of your life.

A person's body composition is comprised by the amount of fat, muscle and bone in their bodies. And because muscular tissue takes up less space than fatty tissue, two people of identical height and weight may look completely different because they have a different body composition. So how can you develop a leaner, stronger, more toned physique? By circuit training!

Circuit Training is done by combining a series of exercises for different muscle groups and performing one after the other, with minimal rest. The number of exercises and repetitions performed can be manipulated to enhance the desired effect.

An example of a traditional circuit is:

Pushups
Body Weight Lunges
Plank
Jump Rope

For individuals looking to lose fat and increase lean muscle mass, I would recommend performing 12-15 repetitions for each exercise.

When building circuits, be sure to include exercises that will target and train each of the seven muscle groups: legs, core, biceps, triceps, chest, back and shoulders. And over time, continue to re-introduce new challenges into your workout by adding different exercises to your routine.

To learn more and have individualized circuit workouts built for you, visit Endurance Personal Training! We are currently offering both indoor and outdoor training sessions.

Be Well,

Jake

Stronger Abs and a More Narrow Waist!

One of my favorite ab exercises is the half-jackknife. This exercise will not only strengthen your core and tone your abs, but it can make your waist look narrower by targeting the sides of your abs!

To perform this exercise,

> Lie faceup on a mat with your legs flat on the floor and your arms extended overhead
> Crunch up until your shoulder blades are off the mat
> Simultaneously, raise your right leg to 45 degrees
> Reach your left hand toward your right shin
> Lower your body to the starting position
> Complete 12 repetitions and then switch legs and repeat

* To increase the effectiveness of this exercise, perform while laying on a Bosu and/or with a 5 pound dumbbell in hand!