Erase Hate 5K Columbia Mo, Run Report |

Going into the race I was pretty dead set on running this race at an easy pace to make sure to steer clear of any issues that could arise before the Adventure race March 6th, gathering at the starting line with the adrenaline flowing the idea of an easy pace was starting to fade.

There were around fifty runners in the race and as we started to gather at the starting line I decided to start towards the front of the pack. We were all off with a loud GO GO GO. The race circled the outer ring of Stephens park and then circled the inner lake twice to finish back at the starting line.

New PR set at the Erase Hate 5K Columbia Mo, |

Here is a quick shot of the route and race,  run report to follow after work tonight.








Chris R.
Our Fitness Journey Main Site.

p90x used as a cross training program

I have received several questions asking about p90x and the benifits it can offer used as a cross training program in the winter months to help keep an endurance athlete in shape and offer specific focus on other aspects of endurance and strength training.

Everyone doesn't have the same reasons for cross training during the off months, so this makes choosing a method of cross training rather difficult and tends to need a more specific tailored routine based on cross training goals. However p90x touches on just about every reason anyone would want to cross train. Cross training is used by endurance athletes to help maintain fitness levels throughout the winter months or their off season, add variety to a training schedule to avoid burnout and bordum, serve as a method of injury prevention, certain activities such as cycling can strengthen related muscle groups and soft connective tissue and cross training also provides an additional means of burning fat. 

 If you increase your strength, you'll also increase your joint stability, reducing your risk of repetitive stress injuries," says McCall, citing a study in the Journal of Strength and Conditioning Research, which showed that incorporating moves such as squats, single-leg hops, and ab work into a workout can not only prevent lower-body injuries, but improve performance as well. Leg exercises are particularly important when it comes to reducing injury: These exercises strengthen muscles around the knees and hips two areas that often cause problems for runners.

Training With 5 Exercise Heart Rate Training Zones |

You may think that training is just for athletes. I absolutely believe that with few exceptions everyone can train to create change which leads to a good healthy life. Exercise is as different for everyone as change is different.
Whether you want to change by shedding a few pounds or you just want to feel good about yourself, then here's a way that, if you follow it, you may end up on the wellness road to a new life.
What I'm talking about is Heart Zone Training, the best approach to all-around fitness I've found. This isn't a one-size-fits-all concept. It works for a 50-year-old athlete like me, a 60-year old with a family history of heart problems, a 70-year old wanting to improve strength, or an 80-year old who wants to climb to the third floor of a building without puffing. It works for a 20-year-old who wants to get fitter, a 30-year-old who has become more sedentary from too much time in front of a computer, and a 40-year-old who is preparing for a second wedding ceremony and wants to be their best.
Let's take it one part at a time and first look at those three words: Heart Zone Training.

The Nut Race 5K 2010 |

The day before the race the blizzard of 2010 swept through the Midwest, and Columbia Mo was predicted to get four plus inches of snow. It did snow for most of the day but the temps hovering above freezing kept the snow from sticking on the asphalt and just turned the town into one big spilled slushy. 

The day of the race, turned out to be pretty nice. I woke at 7:00pm to make sure to eat a little food at least on hour before the race. I also wanted to have plenty of time to stretch and warm up, to make sure to keep the ITBS beast away.

The race was to be held at reactor field and the course was three loops around reactor field. The start of the race was down hill for approx 1/2 mile and then made a sweeping left hand turn into a 1/2 mile up hill that was pretty brutal. Three loops around reactor field made up the the 3.1 miles of the race. Going into the race I was set on not worrying about my time and just running at a pace that felt comfortable. On my training runs I have focused on controlling my heart rate and minute per mile pace, in an effort to run farther more comfortably, I know this is a 5K and not a long run but starting out to fast and going to hard can even make a 5K miserable. To me it's way more important to have a good time and enjoy the run then to focus on a fast time. I am sure over the years my running times will get faster and that is fine by me, but I'm in no hurry. OK enough excuses to why I am running slow and onto the race ;)