Monthly Archives: March, 2013

Big Ring Riding Sessions Start April 1st

YAY! Spring is here and you know what that means?!

Monday April 1st is the start of the Big Ring Riding Group Training sessions.

We will meet at the Red Hook High School parking lot at 5:30 pm, weather permitting. The first session is to open all, you don’t have to be a member of the training group come see what the Big Ring is all about and join the fun.  Cancellations will be posted on The FitnessEDGE FB page.

The schedule will be as follows:

5:30 – 5:45  Information and sign ins.  Be ready to ride by 5:45 since we don’t have a lot of daylight.

5:45 Ride starts — we will ride approximately 20 miles in the workout.  Expect to do a hard workout to test your cycling fitness level.  The workout will be set up and run by Coach Glen Brent. Everyone will do the same workout, at their own pace.

7:30 End of session back at the high school.

What to bring —

  • your bike
  • helmet (required)
  • Garmin or other speed/distance/HRM computer to track your workout.  Power sensor is optional but nice to have.
  • Lights for if we go late and for safety (I recommend that you always have a red flashing taillight at a minimum). Bring a headlight just in case.
  • Water or your favorite sports drink.

More information is on the Big Ring page link above. Call or contact us through the contact page if you have more questions.

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So How’s your Big Toe Doing?

Strange question, you ask?  If you are a runner, it is a question that you should be asking yourself, as the big toe is  a very BIG part of your running mechanics.  You can’t run efficiently without involving the big toe and the mechanics of the foot in general. As a proponent of minimal shoes and even barefoot training, I learned many years ago that my feet make me an efficient runner. I started running barefoot on the grass around 2004 and found soon after that my running strength and efficiency improved greatly.  I had less foot issues and stronger ankles — I have since my high school cross-country days always turned my ankles (seemingly for no reason, even on flat pavement).   The next few years I had some of my best racing numbers ever.

But that is a tangent…. back to the big toe.  Why does the big toe affect your running? See the following article by running coach, triathlete, and physical therapists Chis Johnston and Bruce Wilk entitled: “Understanding the Great Toe for Great Running.”

They present some exercises for manipulating the big toe and the plantar fascia to make it more flexible and thus more efficient. Your feet are an amazing mechanism. Take care of  them and you’ll enjoy better and easier runs!

Wake Up with the FitnessEDGE!

The Tues/Thurs 5:45AM Spring Cardio Core session starts this week, March 12! Join the morning crew for 8 weeks (that’s 16 classes) of strength, balance and agility training that recruits your core, and a little bit more! 🙂

$150, including a free T-shirt (for new members) or $10 pay-as-you-go.

This is an indoor class, held at the Red Hook UMC, 4 Church Street in the Village of Red Hook.

Seven Things You Should Have Known Before You Started Running

125542092-MThere are probably more than seven, but I’ll go with what I Just found in this great post from strengthrunning.com. I know the post is from 2011 but it still  has some great advice for all you runners out there.

One of the more important comments is that it takes a long time for runners to achieve their peak performance.  I would agree… he says 2 years or more. I would think that if you are in your 40’s or 50’s you should expect even LONGER to achieve your peak.  Most of us are very impatient and want to see results immediately. Unfortunately, the first results most of us see are the wrong kind…. pain, injuries, and lack of improvement. All because we humans as a species are too impatient.

Second most important comment, in my view, is that “runners don’t just run.” That is, if you want to be a good runner you need to do more than just run. Do those plyo’s, the core work, the weight lifting for strength and the dynamic stretching for flexibility.  I, as most runners will do, discovered the hard way when my inflexibility and lack of muscular balance caused lower back spasms. Several years and lots of P.T. later it is gone and I am doing all the above to keep it gone.

By the way, the picture is me running the mile indoors on the banked track at the NYC Armory a few years back. They run open adult-only races in the winter and it is a great venue. Go try it sometime!

“The miracle isn’t that I finished. The miracle is that I had the courage to start.”

– John Bingham, The Penguin.

I’ve always felt the hardest part of running, cycling, exercising, training and probably every task in life is just starting.   I get out there on the road and the  legs are stiff, the breathing hard, and I think… “How in the heck am I going to be able to X miles?!”  But after a few minutes, the breathing slows, the legs get lighter and the pace gets easier, even a bit faster.  Just got to get over that initial  hesitation. Maybe it is a subconscious thing… the mind wants to avoid all stress, effort, etc.

It’s the First of March, people!  Get out there and run/ride/walk /just do something!!