Serving Two Masters

Joe's Building Better Bodies Boot Camp came to an end this week and ended with testing day. The next boot camp starts on Sept 16th but in the mean time, you can come run with us if you like.

• 08/29/09 - Today we hit the trails at the bluffs for a long 5 mile run. Some liked it while others chose to stay on the bike path. While we meet on Tuesdays and Thursdays at Yokuts, on Saturdays we do change it up. The following is our upcoming Saturday Schedule:
  

Sept. 5th - Panorama Bluffs at 7am
Sept. 12th - Move Your Tail Race (I am shooting this race) at Brite Lake at 8am or BTC Fun Run at Yokuts at 7am
Sept !9th - Panorama Bluffs at 7am
Sept 26th - Run at Riverwalk at 7am, then watch High School Cross Country meet.

• 08/27/09 - Today we will be doing a tempo run and Saturday we will meet on the Bluffs to do some trails at 7 am. If you have not got a watch, may I suggest a Garmin GPS watch. For more on the watch click HERE.
  
• 08/26/09 - Today is testing day for the Building Better Bodies Boot Camp. It is the final week of the 8 week session. So my athletes who are doing both programs took it easy on Tuesday. I shot the testing and I am uploading photos HERE.
  
• 08/24/09 - I posted last week's 2 mile results HERE. Though not a race, it is a good benchmark. This Tuesday will be an easy day since many of you have Joe's mile time trial on Wednesday. Do not forget we will be at the Panorama Bluffs at 7am again on Saturday.
  
• For those asking about breathing check this out HERE.
  
• If you have shin splints, weak ankles or knees click HERE.
  
• 08/22/09 - Great to see so many at our first Panorama Bluffs run. For many it was the longest, you have ever gone. Would have been nice if it had rained but the weather was not to bad. This Tuesday, will be an easy day for those of you who have the boot camp mile to do on Wednesday with Joe. We will go over his mile course and look for some ways to help you run it faster.
  
• On Saturday Sept. 12th, I will be shooting the Move Your Tail race and hope you will attend this new event at Brite Lake (near Tehachapi). You should try and do the 10k if possible. More info HERE. If you can not make the race, you should do the 5 mile at the BTC Fun Run on the same day at 7am at Yokuts Park.
  
• 08/18/09 - No races and no distractions this week! Well Friday, I have Mt Whitney so Saturday, I will be warmed over death at the Bluffs. But this week, I hope everyone will be able to meet up each day. On Tuesday and Thursday we will have one day with a little speed thrown in and the other day will be a tempo day. Then on Saturday, we will go long on the Panorama Bluffs. Everyone will do at least 7 miles using the walk/run method and we will start at 7am and finish by 9am.
  

Week of Hills - 08/15/09

08/15/09 - Well this was hill week. Tuesday was the last BTC summer series race and then Thursday we went over to Beach Park and ran a hilly course there. Then Saturday a couple of you meet me for a hilly hike on the Bluffs or ran the Mcfarland Race of Champions which is very hilly too (Photos HERE). The good news is this upcoming week will have a normal week of training with no races and maybe just a little bit of hills. Tuesday/Thursady will be at Yokuts at 6am/6pm and Saturday we will meet at the Panorama Bluffs at 7am

08/14/09 - Thursday we did some hills by Beach park. The loop we did was 0.4 miles and we did four laps. For those who did this workout, I think everyone did it much quicker then I expected. This workout will be good preparation for the McFarland race on Saturday at 8am or the hike on the bluffs at 5:30am.

08/11/09 - Good to see many of you at the BTC Summer Series tonight. I will be uploading photos HERE. Thursday's practice will be at 6am/6pm at Yokuts. Saturday, I have to shoot the McFarland 6k (3.7 miles) race and how you will run the event. You are guaranteed a PR (personal record) because the 6k is never run,

For those who can't get to the race, please get out this weekend and do an easy hour of running/walking.

For those who are adventurous and don't mind getting up early, my Mt Whitney training group will be doing the trails at the Panorama Bluffs on Saturday. We will meet at the lower parking lot at 530am and hike up and down the trails till 7am and then I will be off to McFaralnd!

08/10/09 - Glad I did Half Dome on Sunday instead of Monday because I am beat up. The Tuesday workouts would be hard for me to do after all that hiking. The 6am practice on Tuesday will be at Yokuts. But because I need to shoot the last BTC Summer Series 5k (I am also in second place in the overall point series.) Tuesday's 6pm practice will be at the race. I will drop by Yokuts at 6pm and give those who can not out to CALM a workout and then I will have to head out to the race. For new runners the race does not start till 7:15 but you need to register earlier (By 6:45 at least).

How About a Marathon?

2009 was a good year for fast Bakersfield marathon running and reminded me of the late 70s and early 80s. Back then, Bakersfield had at least a dozen runners going sub three for the 26.2 miles Of course, back then the marathon was ruled by the thirty and forty year olds but in 2009 youth was served.

My son, Christopher (16) started off the year with a debut 3:16 (he cruised and could of went a lot faster) marathon in February at the Surf City Marathon. Then in May, David Bacus (24) came in 4th overall at the O.C. Marathon in a time of 2:52! But the huge surprise was Zach Holt's 14th place at the San Francisco Marathon where he ran 2:45 for his first marathon!

Now I did not have a hand in Bacus's performance but I coached Christopher and Zach for their debut marathons and would like to coach you. Now you might not run as fast as they did, but my program will help you finish a marathon and have a positive experience. To properly train for a marathon, one needs four to six months of specific training and the time is now to think about next spring's marathons.

With this in mind, please take the time to check out my running camp.

What do I receive with my Building Better Bodies Running Camp courses?

Expert Coaching, Training Schedule, Text and/or Email Support, Group Support, Informative Training Clinics, a Building Better Bodies Training Shirt , and a stronger, fitter, faster you !!! More Information HERE.

What is the cost ?
Each 8 week session will only run you $100. The 16 week marathon training session is $190. Each race you enter and are photographed sporting your Building Better Bodies T-shirt will get you a $5 credit towards your next Run Camp, Boot Camp, or Circuit Class.

Since I cover most of the races in town, you should be able to receive this discount easily. Plus I have over 60,000 photos at AndyNoise.SmugMug.Com and my prices are very reasonable.

Please download the waiver/registration form HERE and print it out. Please bring the completed waiver/registration form to your first Bakersfield Running Camp Session. You may pay with a check made payable to Building Better Bodies or online via Pay Pal.

Running Camp For the Bakersfield Distance Project

What is the Youth Running Camp?

The goal of Building Better Bodies Youth Runners Camp is to create a Group Running environment where almost anyone can improve their their running ability while learning to incorporate running into their very own Fitness Lifestyle. Our Youth Running Camp will be coached by Paul Anderson (a.k.a. Andy Noise) along with myself and competitive runners from the Bakersfield Distance Project.

Paul was a tri-athlete (He won the first Bakersfield triathlon) and a sub three hour marathoner, who also ran in high school and college. In recent years, he has coached at the high school level and started his own USATF running club (The Bakersfield Distance Project) and took up marathon walking. Lastly, he has been covering the local running scene via his website AndyNoise.Com since 2006.

What sets apart the Youth Program from the Adult Program is the following:

Mission of the Program

• Learn Fundamentals of Cross Country rules, individual & team racing strategy, and training principles for distance runners.
  

• Develop “championship” lifestyle.

• Improvement on Individual & Team Levels.

• Earn gratification and satisfaction through commitment and effort.

This program is designed to coach and train young athletes to compete in USATF cross country meets in early November. There are three meets in total and one must qualify to move on to the next:

USATF Central California Association / Region 14

2009 Junior Olympic Cross Country - Advancement

Association Championship
Meet information not available
Regional Championship
11/29/09	USATF Region 14 Junior Olympic Cross Country Championship	Reno, NV
National Championship
12/12/09	USATF National Junior Olympic Cross Country Championships	Reno, NV

Along the way, your youth runner will compete in local road races and hopefully their school sanctioned events as well. The youth program will begin on September 1st (late registration available till October 1st) and hopefully will not end till the National Championships on 12/12/09.

The camp will be held at Yokuts Park unless designated otherwise. The days are Tuesday and Thursday at 6 PM at Yokuts Park and Saturdays at 7 AM at the Panorama Bluffs or at local races.

Below are charts to determine what division your athlete would be in and the distance they would run at USATF events.

DIVISIONS

Age Division	Year of Birth
Bantam	1999+
Midget	1997-1998
Youth	1995-1996
Intermediate	1993-1994
Young	1991-1992

* Athletes who are still 18 through the final day of the USATF National Junior Olympic Track & Field Championships are eligible to compete in the Young Men's and Young Women's divisions through that meet. This extended eligibility does not apply to cross country events.

RACE DISTANCES

Race Divisions

Boys Races 3,000 Meters Bantam 3,000 Meters Midget 4,000 Meters Youth 4,000 Meters Intermediate 5,000 Meters Young

Girls Races 3,000 Meters Bantam 3,000 Meters Midget 4,000 Meters Youth 4,000 Meters Intermediate 5,000 Meters Young

What do I receive with my Building Better Bodies Youth Running Camp?

Expert Coaching, Training Schedule, Text and/or Email Support, Group Support, Informative Training Clinics, a Building Better Bodies Training Shirt , and a stronger, fitter, faster you !!! More Information HERE.

What is the cost ?
The 12 plus week session will only run you $100. Each race you enter and are photographed sporting your Building Better Bodies T-shirt will get you a $5 credit towards your next Run Camp, Boot Camp, or Circuit Class.

Since Paul covers most of the races in town, you should be able to receive this discount easily. Plus he has over 60,000 photos at AndyNoise.SmugMug.Com and his prices are very reasonable.

To compete in the USATF events, one must be a member of the USATF:

Why join USATF?

• Be able to compete in USATF events and be a member of the Bakersfield Distance Project.
• 10% discount in the USATF Online Store, including Nike Dri-FIT gear
• Subscription to Fast Forward magazine
• Access to enter exclusive members-only contests
• Sport accident insurance
• Special discounts and offers from over 25 companies
• and much more!

Membership Fees

	1 year	2 years	3 years	4 years
Adults:	$30.00	$55.00	$80.00	$100.00
Youth (18 & under):	$20.00	$40.00	$60.00	$80.00

When you join, please make sure you put down that you are a member of The Bakersfield Distance Project (USATF Club # 46-0902) so that you can compete in the team competition.

Besides the USATF membership, there will be race entry fees and traveling expenses that one must pay. For the away meets, we will hopefully do fund raising to defray some costs. Also the team will decide on what uniforms it wants and their will be a cost involved depending on the uniform desired

Please download the waiver/registration form HERE and print it out. Please bring the completed waiver/registration form to your first Bakersfield Running Camp Session. You may pay with a check made payable to Building Better Bodies or online via Pay Pal.

Breathing is a very natural activity

When you run, you get out of breath. This is normal. This is natural. Your body runs on oxygen, just as your automobile runs on gasoline. When you start to exercise--whether running, walking or any other physical activity--your muscles need more oxygen. The body meets this need by supplying oxygen-rich blood to the muscles. The lungs work harder to absorb this oxygen out of the air.

You get out of breath.

Without giving it much conscious thought, most runners breathe in a 2/2 rhythmic ratio. They take two steps as they inhale; they take two more steps as they exhale. While running very slowly, they often breathe in a 3/3 ratio. While running very fast, they might breathe 2/1, or 1/1, but 2/2 is much more common.

If you count breaths in and out and discover you are breathing with a different rhythm, don't worry about it. Adjusting your breathing pattern will not make you a better runner.

The same with whether you breathe through your nose or your mouth. Most runners naturally breathe through both. Famed New Zealand coach Arthur Lydiard, when asked how runners should breathe, once replied: "Breathe through your mouth. Breathe through your nose. Suck the air in through your ears, if you can."

Your jaw should be relaxed, your mouth slightly open. The oxygen will come through your nose and mouth to your lungs, to your blood and to your muscles without you needing to give it a lot of thought. Breathing is a very natural activity--and so is getting out of breath when you run.

Eccentric training

The new rules - Jonathan Chang, a sports-medicine orthopedic surgeon in Monterey Park, CA. "Recent studies have shown that you spend three times as much energy walking downhill as walking up," he says. "It just doesn't feel as tiring." To wit, a 2007 study in the Journal of Sports Sciences showed that 3 days after one 30-minute downhill run, subjects had shorter strides, less range of motion, and muscle damage.

Here's why: Each descending step requires a so-called eccentric contraction, meaning you're actually lengthening your quad muscles as you contract them (weightlifters call such movements "negatives"). Ignore the eccentric side of things and you'll get that telltale thigh burn–and that morning-after-the-morning-after soreness. Luckily, eccentric training may be even better for you than previously believed. A study in the Scandinavian Journal of Medicine and Science in Sports found that soccer players who did eccentric exercises for their hamstrings rather than traditional leg curls saw increases in both their eccentric and overall hamstring strength.

The fix - You can get the same benefit for your quads, says Bill Roberts, medical director for the Twin Cities Marathon and an avid backpacker. "I always work step-downs into my routine before I leave on a trip. They do wonders for soreness." Find a 6- to 8-inch step, box, or stair. (You can work up to 10 inches, but start smaller. Wear a pack for a bonus workout.) Stand with both feet on the step, facing "downhill." Keep your arms at your sides. Balancing on your left foot, bend your left knee and lower yourself until your right heel touches the floor, then push back up. Alternate sides, doing 3 sets of 15 reps per side.

Simple solutions to protect 3 trouble spots

Sore knees You know lunges are good for you, but they can do a number on bum knees. No need to give them up: Dwight Daub, an assistant coach with the Seattle SuperSonics, often has his players do lunges with their front foot on an elevated surface–an aerobic step or small box–which strengthens the muscles around the knee without overly stressing it.

Shin splints "The shin muscle's sole purpose is to raise your foot upward every time you take a stride," says Soika. If you suddenly increase mileage after a winter of watching reruns of That '70s Show, you're in danger of stressing your shins. Soika's easy fix? Walk on your heels with your toes pointed up as high as you can for 90 seconds or longer; do 3 sets a day.

Weak ankles According to Justin Price, ankle sprains are directly related to the health of your feet–namely, the arch and the plantar fascia, the band of tissue that runs along the sole. Once those are strong and supple, they'll help your foot adapt to unstable surfaces and prevent rolls. Start by resting one foot on a golf ball, wearing socks, and rolling your foot over the ball for 1 to 2 minutes. Over time, you can start doing this "massage" by standing on the ball (just be sure to transfer your weight gradually). Switch sides.

The fix Try these two dynamic warmups for a few minutes each before shouldering your pack.

Skips with self-hug Do a standard high skip, bringing knees up to 90 degrees with each skip. At the same time, extend your arms out to the side (parallel to the ground) and then bring them in to hug your chest. Repeat both motions simultaneously.

Frankenstein walk With back upright, arms out in front of you, and palms down, walk forward straightlegged and try to touch your shins with your hands by bringing your legs up, not by bending over.

Extra Credit: The roll-up
Your core–the band of muscles around your midsection, including your abs and obliques–is the foundation for a proper body position in any sport. "You should always keep a neutral, tall pelvis, almost like a dog tucking its tail," says Dieffenbach. Once your middle gets tired (after, say, 6 hours on the AT), your posture will fall apart, and your body actually moves into new positions and angles–stressing your legs in abnormal ways. Dieffenbach suggests borrowing a move from Pilates: Lie flat on your back with your legs straight, arms parallel to the floor above your head. Inhale as you contract your abs, then exhale as you slowly roll your torso up, reaching for your toes. Hold for a few seconds, then slowly roll back to the floor. Do 10 reps.