Top three tips to kick your Monday (or any day) off right!

Monday's can be rough! They're the first morning of the week and set a tone for the next five days. Roll over on the right side of the bed and you'll be ready to take the world by storm... Fall over the wrong side, and who knows where you'll land.

So, how can you be ready to crush Monday? Everyone's different, but here are a few tips I use to start every day on the right foot.

Scrum, Running & the Beer Mile is Back!

Join us on September 30th at Urban Elements
for a FREE ChiRunning & Yoga for Runners
Workshop!

In this week's blog, we take a look at how "agile" project management principles can help your running plan, give details on an upcoming FREE ChiRunning workshop, and get you some info on the best damn Turkey Trot in the Burg!

First up, click here for details on the upcoming, FREE ChiRunning workshop and FREE Yoga for Runners class on September 30th!

Second, the Beer Mile! We're at it again. Last year a group of about 20 gathered at an undisclosed location on Thanksgiving morning to run a beer mile. We're planning to be back at it this year. If you're interested, shoot me an email. It's BYOB and anything goes...pony bottles, mimosas, soda...whatever!

Finally, on to this week's actual blog post (also posted at www.PittsburghRunner.com/blog).

Add Agility to your Training Plan!

During the day, when I'm at my "real-job," I spend most of my time managing software development projects and I freakin' love it! To most people though, "Project Management" means sitting down and developing long lists of requirements, tasks, risks, and resource allocations. They think of Gantt Charts, strict change management procedures, and a project plan that's printed in permanent ink!

In technology however, things change so rapidly that such a strict approach to project planning simply doesn't work. We need a system that is agile and able to respond to rapid change.

Enter "Scrum!" Scrum is a form of agile project management, centered around 5 core values (Focus, Courage, Openness, Commitment, Respect). These values allow teams to be more productive, stay motivated, and consistently deliver working solutions.

Just as I do at my day-job, when I'm working with teammates & athletes, I coach them to think about their training plan as a road map. It will provide a general direction, but we've got to be flexible enough to make course corrections along the way. Athletes should review their progress every week or two and assess what's working and what's not (in the Scrum world we call this process retrospective & planning, in running we call it a sure way to get faster).

Running on a Treadmill

It's inevitable, if you're a runner (especially a Pittsburgh Runner) at some point you're going to be on the treadmill. While its not always the most exciting way to get your training miles in, it can be a good way to build your aerobic base and focus on form. Here are a few pointers that you can use to get the most out of your next "dreadmill" workout.

• Focus on Form -I get asked all the time, "Can I work on my ChiRunning while on the treadmill?" As a matter of fact, you can! The treadmill is a great place to work on keeping your posture aligned (Shoulders stay aligned over the hips and ankles). Try and feel a "hinge" at the ankle, allowing for a forward lean (use a slight incline to increase this sensation), and keeping your stride short. 
• Work on Cadence -The best runners in the world keep a consistent cadence between 85 and 90 RPM... so, if you want to run great, do what great runners do and count your cadence. Find your natural rhythm. Do this by counting the number of times your left (or right) foot strikes the ground/treadmill over the course of 30 seconds. Multiply that number by 2 and you have your RPMs. If they fall below 85, slowly try to increase them by 1 or 2 RMP each week until your in the 85-90 range. 
• Stay in the Middle -Try to keep your body positioned in the middle of the treadmill. If you're up too close to the bar, you'll have a hard time engaging your "lean." If you're too far back, you might fall off!  

On top of these three tips, here are a few other things you might want to consider to make the most of your treadmill run.

• Use the Incline -When you're running outside, the wind & ground add more resistance to your run. You don't have this added resistance on the treadmill, so to simulate the outdoor intensity add a 1 or 2 percent grade to the incline. 
• Trust in Your Body NOT the Display -The numbers on the treadmill lie! If you feel like you're going faster or farther than you normally do, the machine's calibration might be off. A treadmill is not the place to stress about running an exact distance or speed. Instead, set a goal for the number of minutes you'll run and the Rate of Perceived Exertion (RPE) you'll want to keep during the run. This is a much better strategy than stressing about a distance or speed goal. 
• Don't Worry How Fast the Guy Next to You Runs -We've all had someone jump onto the machine next to us and crank it up to 10mph, or bust out an Uptown Funk dance. Don't worry about him! You're on the treadmill to run your workout. Keep it at your goal PRE for the length of your run. This is the best way to be ready on race day. 

Do you have any other treadmill training tips? We'd love to hear them!

Finding the Right Multi-Vitamin

Swing by the vitamin section of your local pharmacy and you’ll literally feel like you’ve walked into a wall. From vitamin A to 12 forms of B, C, D2, D3, multivitamin packs, herbal supplements, oils and more, it's easy to get intimidated. How can you blast through all the fancy labels and find exactly what you’re looking for?

Well, I'm not a nutritional, but here are the three biggest things I was looking for in a vitamin. These three are what lead me to finally select "Pure Vitamin Club" (disclaimer, I am in NO WAY affiliated with this product...I won't get a single penny if you decide to try it yourself!).

First, I want a capsule, not a tablet. Here's why.

• Tablets are packed togeather pretty hard. It wakes your body extra time to break them down and the amount of "fillers/additives" required to keep them togeather make this even tougher
• Because tablets don't break down quick, many of the nutrients in them pass right thorough the body and make your pee look radioactive
• Capsules digest quickly and easily
• The machines used to produce tabs need to add different types of lube so the tabs can easily move through the production line, like Magnesium stearate (problem is this can interfere with the absorption rate of some nutrients)

Second, as mentioned above, I don't want any fillers or additives! This means wheat, corn, dairy, artificial colors (why do I need titanium dioxide in my vitamin...keep it in my sunscreen please), or other additives.

Third, it has to be affordable. I don't want to spend 3 billion dollars on supplements every year. There are a lot of really great products out there. Thorne, Klean Athlete, Dr. Mercola, and many more make some great products, but their pricey! Pure Vitamin club is about $10 per month. This is also one of the lowest price vitamins I've found that are NSF certified!

Finally, I can say from experience that I feel better when I'm taking this vitamin. Unlike several others I've had in the past, I can take these on a completely empty stomach without issue. I don't look like I'm peeing orange after taking them and their auto ship program makes it easy to always have them on hand.

Check out www.PureVitaminClub.com for more info!

Check out a class this Friday

Hey all!

Just a quick note to say I'm going to be subbing a class this Friday at Urban Elements & Cycology on the North Shore! If you can break away for a lunch time spin, I'd love to have you come take the class and check this place out. I've got a few passes for first timers that I can give you, just shoot me an email and let me know.

Their bikes are really cool, and move from side to side. If you've never been on a bike like this, you have to check it out. You'll improve your form and efficiency right away, making you a stronger rider when you go back to the standard, non-moving bike.

I'll also be doing my regular Wednesday class at the Rivers Club.

Hope to catch up with you soon!

k

2015 Race to Anyplace -Race Report

After months of waiting it’s finally here! Your 2015 Race to Anyplace, official race report!

This year was definitely one for the record books, both in terms of milage covered & the number of riders who didn’t show up (including yours truly). 

There were weather reports that Pittsburgh might have a rocky morning, but when the sun came, the roads were clear and there wasn’t a snowflake insight. 

As the team began to make their way to Heinz Field however that began to change. By the time things kicked off at 9 am, the city was in a white out! There were a few other last minute surprises, including our initial goal calculations being off target due to the different style bikes used. Because our teams road on the Kaiser bikes in 2014 (the same bikes we trained on at LA Fitness & the Rivers Club this year), we knew there would be some discrepancies with our numbers. Unfortunately they proved greater than we imagined which meant we couldn't hand out solid goals. I’ve saved the numbers though and we should have strong standings for next year if we ride on CycleOps bikes again.

Before getting into the rider details (as best as I remember Chris telling them to me), I’d like to give a big thank you to my friends at Urban Elements & Cyclology. Sharon, one of the studio’s co-creaters, also help in planning of the Race to Anyplace and hooked us up with a great spot for our bikes (right on the end, next to the bar!) I’m hoping to work with her and the race organizers next year to make the event even more successful…now, on to the race itself!

Class Schedules & the Race to Anyplace

All,

It has been awhile since I've gotten a blog post up, and I wish I had some more time to spend getting articles out, but rest assured, there will be more on the way. I've got a slew of different topics I'm planning to cover in February, included Zone Training, ChiWalking, and the best multi-vitamin on the market for you.

Let me know if you have any thoughts for topics, or if you'd even like to contribute a post or two.

Class Schedules - I will begin posting the weekly class/workout schedule on the right side of this blog. Since I'm not instructing a large number of classes at this point, I don't want to blast you with an email every week to tell you I'm still instructing my one an only class on Wednesdays. If you do attend that class, check out the blog on Monday mornings. My plans for the week will be posted on the right hand side of the blog (see the example below...or just look on the right side of this blog!

The Race to Anyplace (Sign Up & Training!)
-Yes, the race is still on and the team is training to kick ass again!

If you are racing...

1. Be sure to check out all the info here
2. Get online and officially register with LLS by clicking here
3. Train!
• Join the training group at LA Fitness on Wednesday @ 5:45am
• Join me at the Rivers Club on Wednesdays @ 12:15pm (email first)
• Join the Facebook training group to stay up to date & motivated

If you are not racing...

1. Please consider making a team donation...Leukemia sucks help knock it out
2. Show up on race day to cheer the team on!

Training Schedule w/ the LA Fitness 5:45am group...

• Jan 28: two 10 minutes sets.
• Feb 4: two 12 minute sets.
• Feb 11: FULL REHEARSAL. Two 15 minute sets.
• Feb 18: none, rest week.

Top 3 Tips for Your First Marathon or 1/2 Marathon

So, you’re sitting down to map out your 2015 goals and considering making the Pittsburgh Marathon one of them. Great Idea! The beginning of the new year is a perfect time to start training. By the time most fitness newbies drop their resolutions, you’ll be waist deep in commitment, making it mentally harder to quit than continue!

If you are new to race training there are a few things you’ll need to know. Here are my top three tips for new (or old) racers!

Weekly Schedule

No classes this week, enjoy the holiday! If you're still looking for a last minute gift, for a friend, family member, or even yourself, check out my upcoming line up of ChiRunning workshops in the Spring, online personal training packages, or a custom marathon/half marathon training plan!

Merry Christmas!

k

Coming in the New Year

We'll be focusing on the Race to Anyplace in the New Year. If you haven't signed up yet, get your name on the unofficial race roster. Once you're 100% ready to commit, log on to the Race's website and officially become part of this year's team!

Weekly Schedule and Indoor Training

We are definitely rolling into a rough patch of the year in terms of training. Sure, the gyms will be packed in January, but for those of us who have been consistently training through the Spring, Summer and Fall, Winter often tends to slow us down.

Blame it on the early darkness, cold weather, holiday parties, or just flat out seasonal depression. If you're like me, you'll find yourself regularly skipping lunch time runs or other workouts. So, how do can we combat this winter slump? Here are a few tactics I plan to employ.

Weekly Schedule

Just a quick post today! It looks like I'm going to miss Spin at the Rivers Club on Wednesday. Things have been a bit crazy at work but should start to mellow out next week.

I'll see you back in full force for next Wednesday's class!

Also, if you're kicking around a few ideas for holiday gifts, check out the 10-Week Training programs or online personal training plans I'm now offering. I'd love to work with you, or a lucky gift recipient in the new year!

Have a great week!

k

Weekly Schedule, the Beer Mile, and Training Plans

Thanks to everyone who came out for our first annual beer mile! The event was super low key, but we still had about 15 participants and are looking forward to continuing this new tradition next year (so if you didn't participate in 2014 you'll get another chance!).

Stay tuned for a video recap of the event coming soon!





Kick Off the Holiday Season with a Plan!

What's your plan for keeping fit through the holiday season? Maybe you pulled a workout from the latest Mens/Womens Health magazine, maybe you're planning on Google searching a new plan, or maybe you're just waiting until after the New Year to get back at it.

Well, don't wait! Fitness is a lifestyle, not something that you should start or stop based on holidays. If you're not sure where to start, let me know! I'll help get you a personalized plan to your goals!

Healthy Holiday Eating, the Beer Mile, and Weekly Scheudle

We've got quite a week lined up! First up is the Pre-Pumpkin Pie ride at the Rivers Club on Wednesday. Although it's only 45 minutes long, you can be sure I'll pull out all the stops to give you a killer workout before you're off for the holiday!

Second up, on Thanksgiving, is our first annual Turkey Day Beer Mile! I've been blogging quite a bit about this so won't take up any more room here, but check the last few weeks posts if you want more info.

Finally, I'm going to call a few of my LA Fitness friends and see if there is Spin Class scheduled for Black Friday. If there is, I might ask around for someone to let me tag along as their guest that morning. It would be great to catch up with the crew!

Tips for Holiday Eating

Tis the season! It's time for turkey, pumpkin pie, egg nog, bourbon, cranberry sauce, stuffing, bourbon, gravy, green bean casserole, bourbon, ham, cornbread, bourbon, pecan pie, and bourbon! How can you enjoy all the flavors of the season and still stay healthy? Check out this blog post by Katherine Dryer, or ChiLiving, for some great tips.

Weekly Schedule, the Beer Mile and More!

Sadly, I'm down to only one day per week teaching spinning class. I'm still working out on the bike though, so I'll be in plenty of shape for the Race to Any Place. Just a reminder, we still have a few spots open for the team, so if you haven't signed up on our unofficial roster yet, please make sure you do!

Also, the Turkey Trot Beer mile is definitely on! Here are the categories that we'll be racing. If you're interested in participating, shoot me an email and let me know. Also, please make sure someone comes out with you so that they can drive you home!

Check out the T-Shirt design.
If you want one, email be by 11/17!

Beer Mile Categories

1. The Full Race -4 cans of beer...4 laps, pretty simple
2. The Pony Race -4 pony cans...4 laps, also simple but less beer
3. The JV Race -1 can of beer...4 laps (must drink something on each lap, but may not start the final lap until the can is empty)

Get more on the history of the beer mile here.

That's all for now, look back soon for some great articles on what to look for in a personal trainer, how to train for the Pittsburgh marathon, and the benefits of Heart Rate Zone training!


Ken's Weekly Spin Class & Personal Workout Schedule
My personal workout schedule is listed here with my spin class schedule. Feel free to join me for Spin class or any other workout!

My Final 2 Fridays...

LA Fitness Friends,

Last week I had to make one of the toughest, easy decisions of my life...to give up my spin classes at LA Fitness.

I say that it was tough I absolutely love coming in each morning and working with you. Over the past five years some of the faces in class have changed, but I consider all of you good friends and hope that you'll continue your fitness journey and stay in touch as often as possible. Don't ever hesitate to reach out with a fitness related questions, or personal training.

While the decision was tough because I will miss all of you, it was easy in the sense that I'll be able to spend the mornings with Jax, getting him ready to start his day. The amount of enjoyment I get hoping on a bike and going like crazy for 45 minutes is immeasurable, but can't even compare to waking up each morning and having coffee/milk with my little guy while watching cartoons.

Weekly Schedule

This week I'm planning on teaching my regular Rivers Club class & my Friday LA Fitness class. Most likely you'll see a sub at LA Fitness on Tuesday. Looking forward to catching up with you for a workout this week!

Tuesday -5:45am @ LA Fitness (There will likely be a sub at this class)
Wednesday -12:15pm @ the Rivers Club
Friday -5:45am @ LA Fitness

The Beer Mile

Have you ever heard of a beer mile? The first time I heard about it was when I watched this record setting video a few months ago and immediately thought, "I have to do that!" However, if you read my blog post on balance a few weeks ago, you'll know that I'm not good at staying focused on one thing for too long, so I forgot about it...until today!

Get a Heart Rate Monitor

The Armour39 HR Monitor is currently the best deal
(at leastuntil Friday, October 31 2014)!

I was planning on posting this week about the importance of understanding your energy zones and why you would want to train in each zone for the different goals that you have. That planned changed when last week's blog post on finding your threshold and/or max heart rate generated a few questions regarding the best heart rate monitors for athletes. Here are a few of the suggestions I've been giving to my coaching clients who don't yet have heart rate monitors.

Weekly Schedule

Annual Halloween Party

This Friday is our annual Halloween party! There will be Bloody Mary's, Jello-o and any other treats that our riders bring along.

Remember, we're also starting to sign people up for the Race to Anyplace!

Tuesday -5:45am @ LA Fitness (I'm under the weather just a bit, there will likely be a sub at this class)
Wednesday -12:15pm @ the Rivers Club
Friday -5:45am @ LA Fitness Halloween Party!

Weekly Schedule

Ready for an awesome week, hope to catch you at a class! Don't forget, we're also starting to sign people up for the Race to Anyplace!

Tuesday -5:45am @ LA Fitness
Wednesday -12:15pm @ the Rivers Club
Friday -5:45am @ LA Fitness (Next Friday is the Halloween Party!)