Exercise Your Mind and A Training Tip

Earlier this morning Natasha and I winded our way down the hill to Sedona for a little track work. On tap for the day were some quarters ranging from 66-68 seconds, nothing too fancy but a great way to speed up my legs just enough before my next race to make me feel light and smooth. As all athletes can attest to, not every day is going to be your best (in face many aren't), and it's what you make of the days when your legs feel like concrete or your muscles have turned to goo, that measure the true gains you have made. 

Before

Today was definitely not one of my best days but after struggling in the past with having a great workout while not feeling my tip-top I was determined to turn this one around. It was apparent on the warmup that I was off, I just felt too loosey-goosey and my body was heavy. I thought maybe it was just a warm-up funk and I would snap out of it after a few reps, but early on it was clear I was going to have to battle. It was fairly warm down in Sedona and as a result my stride felt fluid, so I just had to relax my mind and think one quarter at a time - don't force anything to happen. 

During

 (video complements of tashyrunner)

Even though I didn't feel great at any point my confidence grew as I completed each rep. Mentally I challenged myself to stay on point and today turned out to be a win, but not in the way I had thought it might be. Instead of coming away with a stellar workout I did some heavy mental lifting - time to flex those muscles! 

After

Marco's Miles Training Tip: Post-Workout Recovery 


A big part of a runner's improvement comes after the hard work has been done, and most importantly right after a run or workout. What I have been doing lately to maximize some of this recovery potential is bringing along a banana, a bottle of vitamin water, plenty of water, and a recovery shake (Slim-Fast does the trick). There aren't too many things my stomach likes after a hard run but usually keeping my drinks and food cool helps digestion when my body is heated up. Bring along a small cooler with an ice pack to keep your foods the perfect temp after a run in the sun! 

Edits and New Ideas!

To begin... an Editors Note: 


Since starting a blog I have tried not to spend so much time absorbed in editing and designing my blog, but I can't help but poke around all the functions and try out new things. On top of that whenever I see someone else's blog I get new ideas for mine - I just want it all! So, after a few hours of playing around (and even trying my hand at html) I've settled on this new design. Still the same me on the other end just a little more flair I think (well, I hope). 


On to the good stuff though:


Since finishing up with Fit Kids two weeks back I have found an odd little hole missing from my life. Once a week I would travel down to Cottonwood, AZ, full of enthusiasm for the day ahead. I really didn't understand the impact that an athlete can have on kids until I started to coach a few at the local YMCA and through Fit Kids. 

I say this a lot, but I think it bears repeating because we all can be forgetful. Whenever we as individuals get locked in to a daily routine we can sometimes miss the extraordinary impact we have on other people. This is especially true for professional athletes, whose training consumes large parts of their day, week, and year. I had absentmindedly missed the important place I had in the community until I started interacting with parents and their children. I knew I had a small role to play in their lives whenever a parent came up to me to say how she is so pleased her kids want to go outside to play rather than sit inside, or when I see the intent and undivided attention in the eyes of a ten year old when they ask me a question and wait for my answer. 


I believe it is these moments that make what I do - running towards my dreams - all worth it. Even if I never reach my loftiest of goals I can know that somewhere along the way I may have pushed another person to pursue their personal dreams - and maybe, just maybe, I'll have inspired a future NCAA Champion, Olympian, or record holder! So it never hurts to ask yourself, who can you inspire today? 

A "World Record" and Good Times

While it may be snowing and slushy outside in Flagstaff (what is going on, it's the middle of May!) I'm staying warm and relaxed after a nice massage and easy run. This past weekend I made my way out west to the Bay Area to compete in the 100th running of the Bay to Breakers competition. Historically known as  a fun-filled way for people to semi-officially party through the streets of San Francisco, this year saw the race start a little earlier and alcohol banned on the course. However, that didn't deter loyal patrons and competitors from dressing up and taking to the streets!


Unlike one of my usual road races this one would prove most decidedly different. LinkedIn, the professional networking site, had assembled a team of runners ready to compete in the Human Centipede Division. What makes this event so unique is that all 12 runners that make up the team are attached, in a line, by a two foot bungee cord. This is no small feat, and considering most of our team had never run like this before (who has really?) it's even more amazing what we were able to accomplish. We not only set a course and "world record" by 40 seconds but we also managed to break into the top 10 had we been an individual - impressive I think.


I can't begin to thank enough the generosity of LinkedIn (transform your career!) and my teammates, who made this race fun and engaging. I will definitely hold this race in high regard and look to return in the future. Now, it's back to sharpening up in Flagstaff for the US 8k and 10k Champioinships in June and July! I can't help but feel I'm turning a corner and big things are in store!


P.S. If you want to check out results or just see what this awesome race is about, hit it up here!

An End Always Leads to a New Beginning

"The people who turn out best are those people who make the best out of the way things turn out." 
          - John Wooden


I had the great honor of listening to Coach John Wooden speak during my sophomore year of college and I was floored by the sheer amount of wisdom he had cultured during his lifetime. The quote above has recently become more poignant. This past week I learned that I was being dismissed from Team USA Arizona. After only eight months training in Flagstaff I was surprised and a bit miffed by the outcome. However, as John Wooden suggests, it is those who do the best with what is given them that come out better than before. So, wasting no time I began mulling over my options and within hours was quickly back on track after momentarily having my career stalled. 


My time in Flagstaff wasn't for nought though, I made new friends, learned new things about training, and had great experiences coaching kids at the YMCA and through Fit Kids. All experiences I will keep with me. Adversity breeds success when you learn from mistakes. With plans to race into July, I'm excited to finish off this season on a high note!


P.S. If you want to sponsor an athlete feel free to post on my blog :)