Runners Specific Warm Up

Hey Everybody.

The weather is changing and seasonal runners are putting on their shoes.  (Including Me!)  I workout year round so my conditioning is usually always at par.  However, I’m usually in agony during my first month of running.  Why?  Because during the off-season, I lost the mobility and range-of-motion specific to running.  To regain the coordination and flexibility for the joints and muscle groups specific for running, I preform these dynamic warm up exercises:

Bridges
Single Leg Bridges
Leg Swings: Linear and Lateral
Single Leg RDL’s into Knee Flexion
Lunge and Lean
Quad Pulls
Toy Soldiers
Toe Walks with Arm Swings
Heel Walks with Reverse Arm Swings
High Knees
Butt Kicks
High Knee Skips

Happy running and don’t forget to subscribe to my blog!

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Exercise "ROUTINE"

Reblogged from jessemcfarland:

“ROUTINE”:  The fault of using a workout-routine… by Jesse McFarland CSCS

You get up and go to work, you listen to talk-radio when stuck in traffic, you brush your teeth before going to bed…these are all examples of a “course of normative, standardized actions or procedures that are followed regularly, and often repetitiously,” known as a routine. So, does it make sense to call exercise part of a routine? 

Read more… 301 more words

This a blog that I wrote last year. Since, it's fitness season... I figure this is an excellent time to re-blog. Enjoy...

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A New Move

It’s been quite some time since my last blog post, yet I feel like I have an excuse.  I grew sick of the rain in otherwise an awesome city of Portland, Oregon.  So, I moved to beautiful Denver, Colorado.  Many of my friends know that this has been a personal plan of mine since my short stint living in Colorado Springs in 2007.  I have such an awesome group of friends here as well and I already know way more people here in Denver then I did in 2 years at PDX.  I am so fortunate to live on the west side of Denver two blocks from Wash Park (Washington Park).  This is a great place to run and even bike, so obviously a perfect location (once you get past the altitude).  Unfortunately, I haven’t been working out as much as I like from being sick the last couple weeks but I’m getting over the cold and just got done with an easy run today.  As of right now, I am not personal training at a location, though I’m still doing internet training for my McFarland Training clients.  I’m waiting to find a marketing position with hopes to utilize my MBA and my new passion of digital marketing.  I have a lot to offer, but waiting for the right gig.  I still plan on personal training at a location (part-time) once I find a marketing job.  (If you know anything… ;-) )  This coming year, I plan on doing some serious Tri’s so look forward to more complaining from your’s truly.  Alright all, keep training!

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My second Olympic Triathlon.

I can’t believe that I chose to do another Oly Tri.  It wasn’t long ago while wearing my long/baggy basketball shorts and cut-off Tee, that I would make fun of those dudes wearing spandex short-shorts and $50 sweat-proof shirts, those TriGeeks…  “What a bunch of nerds.”   Their bikes cost more than my car.  “Hey!  I bet my steel and fiberglass Subaru is faster than your carbon fiber Trek!”

Well, here I am.  Wearing bike shorts, purchasing sweat-resistant clothing, and though I have a steel bike, it aint cheap.
Last Saturday (9th)  was Aluminum Man in The Dalles Or.  That morning I learned why it’s important to arrive early.  My front tire on my road bike was flat and needed a new tube.  With plenty of time to replace it, I let those nerves settle.  Then, I walked down to the beach and saw the length of the swim course.  “No way!”  You see, I scouted the course a week before and decided to swim what I thought was about 2/3rds the length of the course.  However, the route I swam was more like 1/10th.  Apparently, I cannot measure distance over a river worth a damn.  My swim started out with a “bang,” or more like a “twist.”  After the gunshot, I was running with 60 other dudes and I twisted my ankle in about 1 foot of water.  I hobbled another 10 yards and dove in.  I was so pissed at myself.  All I can think about during those first 5 minutes was about my ankle.  Then I realized, “hey, I’ve been swimming in the Columbia River for 5 minutes and not once I thought about drowning.”  Then, I immediately forgot about my ankle and thought about how this Columbia current is gonna shoot me out to the Pacific.  Yep, it was a long-ass swim.  Frontstroke, backstroke, panic, and repeat, for a miserable 20+ minutes.  Swimming sucks.  Running is painful, biking is painful.  Personally, swimming in a river is fear.  And fear is a different type of pain which spasms the muscles and stresses the heart in a complete different manner.  So, the only way I can explain it is misery.

Once I got out of the water, my competitive instinct took over.  It’s bike time, and I can bike.  I love my bike.  If you know road bikes, steel frames are great.  Comfortable, reliable, but heavy.  Nearly, everyone there had a racing or triathlon bike.  Carbon fiber or aluminum, low, heavy gears, light, and fast.  The course was hard.  One of the hardest rides I’ve ever ridden.  However, I put every ounce of energy I had into that ride and it paid off.  When I got off the bike, I was in the top 13.  What I learned is when you put that much effort into a bike portion of a tri, you will not have much left in the tank for the run.

My run sucked.  It hurt, I was wicked slow, and I had bloody feet.  It hurt because running hurts.  I was slow because my of the bike ride.  My feet were bloody because I decided that putting on socks would cost me too much time during the bike-to-run transition…Stupid!

I finished.  This I thought should always be the goal.  I use to a competitive athlete growing up.  Now that I’m older, more mature, and have bad knees; triathlons are all about the training to stay fit, the experience, meeting new people, etc.  NOPE!!!  That was the mindset for my first race and now I race to win.  If you have a competitive athletic nature, you know that this sucks all the fun out of it.  I feel that this is very unfortunate because I want to keep it fun.  Yet, we are who we are and I just can’t help myself.
Well stay tuned for my next tri blog.  My prediction is I’ll be unhappy with the result…  But hey, it keeps me disciplined to staying fit.
Jesse

To read my blog on my first tri.  Click here

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EPIC. A different approach to “getting fit.”

McFarland Training has now partnered up with Epic Solutions.

As I’ve mentioned before, the one thing I can’t stand when asking somebody what their fitness goal is the reply “to get fit.”  In all honesty, this statement and mindset is leads a path failure.  As a trainer and a coach, my opinion for achieving fitness goal, is specificity.  When one has a specific goal, they are more likely to train for it.  This allows consistency.  And, CONSISTENCY equals RESULTS…

EPIC.  I  teamed up with EPIC because this allows my clients and followers to research and/or sign up for events, trips, vacations, races, and many other options.  Whether it’s a nearby 5K run, cycling through Napa Valley, or hiking through the Himalayas – you choose the destinations and activity level that will inspire you to train and prepare yourself for your next great fitness experience. No matter what activity moves you; there are options to match any skill level and any budget – kayaking, hiking, skiing, cycling, running, swimming and so many more.   Plus, I’ll be adding local events so followers can see options in their neck of the woods.

Get in the best shape of your life, meet like-minded people, create priceless memories, and start a journey never imagined before.
You have complete access to:

  • Challenging, active lifestyle opportunities
  • Event-tailored, personal training
  • A unique social fitness website
  • New people that share your fitness interests
  • Inspiration to be your best
  • A powerful synergy between your fitness and your lifestyle

To check out my EPIC on my website click here…

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A Warning To All Gym Going Ladies (via Wild Geese Fitness Training)

Hey ladies. I think this is worth a read/watch…

This is a word of warning. I seriously urge, no,  I insist that all women must stick with light weights. After all, we know that as soon as you touch the heavier stuff, you sprout muscles, loose your curves, start having to shave twice a day and your voice drops an octave. The perfect size for a barbell is that 5kg one with the foam padding that you use in the bodypump class. If you're more of a dumbell fan, stay to 5lb or less. And for those of … Read More

via Wild Geese Fitness Training

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A Gym That Feels Like Home (via TMW Fitness)

Well said!

A Gym That Feels Like Home Today's post isn't one about losing fat, building muscle or improving athletic performance, it is about the atmosphere that makes you WANT to achieve your goals. It's about your training experience.   So whether you train in the gym or outside in the fresh air, there are certain things that make either love training or hate training. I love training, I don't like gyms – That's just me. I train with a couple of friends in my yard twice every … Read More

via TMW Fitness

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