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Trail Running Seminar #4

Hi Runners!

Great work last week with interim “re-testing” of VO2max, power output, and all the rest!

For the seminar this week, I wanted to share some information about “Power Foods” that will help us all choose some of the most nutrient-rich options to keep our bodies and minds strong over these next two weeks.

The MP3 audio below is from a recent continuing education seminar that I gave to the fitness trainers at Treehouse Athletic Club. I also have two documents – the slides for the lecture (so you can follow along) and an article with additional details about each of the power foods that I talk about. Enjoy!

Power Foods for Healthy Aging Slides

Power Foods for Healthy Aging Article

July 23 will be here before you know it and the Big Mountain Trail at Snowbird is a tough one! A few participants in the study ran it as a test this weekend and the 13.5-mile route took them around 3 hours (all strong runners) – so if 3 hours on the trails sounds more scary than fun to you, be sure to sign up for the 7.5-mile option.

Be sure to sign up for the half-marathon or 7.5-mile event at:
This past week had us focusing on LSD workouts to increase our endurance.
NEXT week, our workouts will be light to keep our legs fresh for the hard run on July 23.
THIS week, we will focus on our speed with intervals and strength with hills – this is our last hard week of training!
For this coming week, July 11-16 (two weeks out from our event), the suggested workout looks like this:
Monday (11th) = Intervals 
-Warmup with 10-15min steadily-progressive jog/run 
7 to 8 Interval repeats (“fast” interval should be ~60 seconds at “7-9” RPE intensity / “slow” interval should be ~60-90 seconds at “3-5” RPE intensity)
   -You can do these on the trail, on the road, or head to a track or the Porter Rockwell trail 
-Cooldown with 5-10min easy jogging

Wednesday (13th) – Hills!
-Warmup with 10-15min steadily-progressive jog/run 
7 to 8 HilI repeats (“up” hill should be ~60 seconds at “7-9” RPE intensity / “down” hill should be ~60-90 seconds at “3-5” RPE intensity)
   -try to do these on a “moderate” incline hill – either road or trail
-Cooldown with 5-10min easy jogging
Friday (15th) – Hills! (again)
-Warmup with 10-15min steadily-progressive jog/run 
7 to 8 HilI repeats (“up” hill should be ~60 seconds at “7-9” RPE intensity / “down” hill should be ~60-90 seconds at “3-5” RPE intensity)
   -try to do these on a “moderate” incline hill – either road or trail
-Cooldown with 5-10min easy jogging
That’s all for now – but look for more details, recommendations, and training tips in the coming weeks!
As always, please let me know if there are any questions about anything?
Thanks,
Shawn
====================================
Shawn M Talbott, PhD, CNS, LDN, FACSM, FAIS, FACN
Nutritional Biochemist and Author
801-915-1170 (mobile)
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The Secret of Vigor – How to Overcome Burnout, Restore Biochemical Balance, and Reclaim Your Natural Energy
Killer at Large – Why Obesity is America’s Greatest Threat – an award-winning documentary film exploring the causes and solutions underlying the American obesity epidemic
The Cortisol Connection – Why Stress Makes You Fat and Ruins Your Health (Hunter House)
The Cortisol Connection Diet – The Breakthrough Program to Control Stress and Lose Weight (Hunter House)
Cortisol Control and the Beauty Connection – The All-Natural Inside-Out Approach to Reversing Wrinkles, Preventing Acne, And Improving Skin Tone (Hunter House)
Natural Solutions for Pain-Free Living – Lasting Relief for Flexible Joints, Strong Bones and Ache-Free Muscles (Chronicle Publishers – Currant Books)
The Immune Miracle – The All-Natural Approach for Better Health, Increased Energy and Improved Mood (GLH Nutrition, 2012)
A Guide to Understanding Dietary Supplements – an Outstanding Academic Text of 2004 (Haworth Press)
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