Tuesday, February 21, 2017

Four Essentials of a Marathon Training Regimen

Training for a 26-mile marathon requires dedication, preparation, and perseverance. Starting too hard and too fast often leads to preventable injuries. First-time runners should build up a consistent base run mileage for at least a year before they begin their marathon training regimen. Marathon training regimens generally last between 12 and 20 weeks. When runners are ready to begin marathon training, they should focus on four basic elements. 1. The Base Mileage. The aim of the training program is to gradually increase runs so that the runner ultimately is running 50 miles per week divided among three to five runs. The runs should be leisurely paced, and mileage should never increase by more than 10 percent each week. 2. The Weekly Long Run. Once every week or 10 days, runners should complete a long run, which should be increased from week to week. Long runs usually peak at about 20 miles, but the preparation gained through the training regimen makes the additional six miles readily achievable on race day. 3. Speed Work. Most training runs are done at a relaxed pace, but incorporating speed work into the training regimen helps improve aerobic capacity and ultimately makes running easier. Runners can include short sprints within slower-paced jogs or run longer, faster runs at a challenging but maintainable pace. 4. The Rest Routine. Just as runners schedule run sessions, they also must schedule rest and recovery sessions. On rest days, muscles recover from the workout. In the final weeks leading up to a marathon, runners should reduce the distance and difficulty of the training runs so that the body is well rested on race day.

Thursday, January 5, 2017

Tettegouche State Park - Cross Country Skiing

This past Saturday, New Years weekend, I left my downtown Minneapolis apartment early in the morning and ventured 3 1/2 hours north to Tettegouche State Park.

Upon my arrival with a fresh layer of snow, I gave cross country skiing a try for the first time this winter.

It was an excellent way to begin the New Year and a healthy mix of cross training for the Marathon that I will be running in Chattanooga, Tennessee in early March.

Happy New Year!




Tuesday, December 27, 2016

Puck in the Park Hockey Tournament in Delano

The Delano Jaycees will be hosting a Pond Hockey Tournament, "Puck in the Park" from Friday, January 20th through Sunday, January 22nd in Delano, Minnesota at Central Park. Fundraising efforts will go to support the Delano Girls Varsity Hockey Program in their inaugural season.  They are now accepting team registration online, by visiting www.puckinthepark.com


EVENT SCHEDULE

Friday, January 20th
  • 5pm-8pm: Family night Open Skate / Pizza
  • 5pm-8pm: Disco / DJ provided by Adam Welz
Saturday, January 21st
  • 9am-10pm: Pond Hockey Tournament
  • 11am-2pm: Bean Bag Tournament
  • 4pm - 8pm: Pork Chop Feed
  • 8pm - 11pm: Live Music by The White Keys (inside heated tent)
Sunday, January 22nd
  • 9am-6pm: Pond Hockey Tournament
(tenative. subject to change

EVENT AMENITIES / DETAILS

  • (2) 100ft X 60ft flooded rinks
  • 80ft X 40ft Heated Tent
  • Hot Dogs, Hamburgers, Hot Chocolate, Coffee
  • Craft Cocktails, Craft Beer
  • Outdoor Fire Pits
  • Stadium Seating
  • Many Local Sponsors to be named

Wednesday, November 30, 2016

Adam Jaunich's Movie of the Week

I got a chance to watch "War Dogs" last night and give it my nod of movies on iTunes to watch. The movie is based on a true story of two young men, who won a $300 million government contract from the Pentagon to arm American allies in Afghanistan.

Jonah Hill and Miles Teller lead the cast, with action packed excitement.

Monday, November 28, 2016

2017 Stars and Stripes Legion Baseball Tournament

Thanksgiving has came and gone, it's beginning to a look a lot like Christmas... Well, a little.  Rain showers at the end of November?

At any rate, plans are underway for the 13th Annual Stars and Stripes Legion Baseball Tournament in Delano, Minnesota.  The tournament will start on Saturday, July 1st and run through Tuesday, July 4th.

We are looking at expanding the tournament from an 8-team format to a 16-team format in 2017.  The tournament entry fee is $375 and guarantees 3 games, with the potential of playing up to 5 games. For those interested in participating in the tournament, please contact me as soon as possible, as spots are filling up quickly.

Here is the list of teams committed to participating so far.

Wayzata
Eagan
Crete, Nebraska
Delano
Osseo
Minneapolis SW

Thursday, October 20, 2016

Week 7 NFL Football Picks

My apologies, I skipped a week and missed my Week 6 picks, but the story line was the Packers continue to struggle on offense and the Cowboys, behind rookie quarterback, Dak Prescott, continue to thrive.  The Vikings were idle week 6 and Sam Bradford returns to Philadelphia to take on his former team, the Eagles, i'm picking the Vikings.


Packers 28 Bears 17
Giants 24 Rams 10
Chiefs 31 Saints 28
Titans 21 Colts 17
Vikings 30 Eagles 7
Bengals 38 Browns 10
Redskins 24 Lions 16
Jaguars 17 Raiders 14
Bills 28 Dolphins 23
Jets 24 Baltimore 14
49ers 31 Bucs 28
Falcons 38 Chargers 31
Patriots 24 Steelers 7
Cardinals 24 Seahawks 10
Denver 16 Houston 13

Tuesday, October 18, 2016

60 Day Strength Training Challenge

So yesterday I embarked on a new challenge, a 60 Days to Fit challenge.  It is a strength training program, with the intention of promoting fat loss, while increasing strength.

After Day 1, exercising the shoulders and traps I woke up feeling extremely sore, having excercised muscles that I haven't used in awhile.  But the push goes on. I also ran 3 miles on the treadmill to mix in a little cardio, an easy 9 minute pace.  It was my first time running since the Twin Cities Marathon, over a week ago and it felt good.