April 25, 2007
Champoeg Park Duathlon
New date for the Champoeg Park Duathlon is April 28th. It's a fun duathlon for teams and individuals. The route features flat park roads and bike paths. You'll be able to bike on park and county roads (French Prairie Rd which is mainly flat).
Read more about the event and register here.
Posted by orbike at 9:13 AM | Comments (0) | TrackBack
April 20, 2007
No Time? No Equipment? Check This:
They say you can't cheat on training, but this intense workout—from Vancouver-based personal trainer Shaun Karp, who's spent more than a decade building fitness programs for pros like NHL veteran Petr Nedved and 21-year-old snowboard sensation Simon Chamberlain—qualifies as a shortcut. All time-strapped athletes will benefit from this full-body workout, which Karp devised for maximum strength and cardio payoff with minimum equipment (little more than a pair of dumbbells and a Swiss ball), so you can get real exercise even when you can't leave the house.
Read the full article on Outside Magazine online.
Posted by orbike at 12:26 AM | Comments (0) | TrackBack
April 15, 2007
Two Quick Tips
We love tips for running and you'll find us sharing them with you a couple times a month. Here are our latest faves (so simple!):
Even if you went out for a casual run, blood can still pool in your legs and cause cramps if you don't cool down. Always do a cool down, even on slow days. Alternate 30 to 60 seconds of slow jogging with the same amount of walking for a total of five minutes; then walk the final three minutes.
If your jam-packed schedule doesn't include running, find places you can cut out even 30 minutes to exercise. Set the alarm 30 minutes early, run at school while waiting for the kids to finish practice, or sneak in a 20-minute run over your lunch break.
These tips come fromRunners World
Posted by orbike at 4:20 AM | Comments (0) | TrackBack
April 9, 2007
Pace Calculator
Here's a pretty cool online tool. The Team Oregon Pace Wizard can be used to compute effort based paces and pulse rates for training and racing. The Wizard uses your recent race performances to determine your ability.
If you know your Max and Rest heart rates the Wizard will use those to determine your target heart rates for training and racing. If you have measured your average heart rate in a recent race or on a training run, the Wizard will use that to estimate your Max heart rate.
Posted by orbike at 9:00 AM | Comments (0) | TrackBack
April 5, 2007
Windy Running Tips
From RunnersWorld.com:
If it's a windy day, start your run into the wind so you don't need to face a headwind during the second half.
On windy days, break your run into segments: Start with an easy 10-minute warmup running into the wind. Then turn around and run with the wind for three to five minutes, take a one-minute walk break, and run into the wind again for two to four minutes. Continue this pattern for as long as you planned to run.
Try zigzagging. When running in the wind, try zigzagging (so long as it's safe).
Posted by orbike at 9:18 AM | Comments (0) | TrackBack
April 1, 2007
Clackamas YMCA Healthy Families Fun Run and Walk
Here's another great opportunity to get together with the whole family for some running. The Clackamas YMCA Healthy Families Fun Run and Walk is April 7th and the event benefits Clackamas YMCA programs including the cool GoGirlGo! program, a group for elementary school girls. Kids attending Happy Valley, Mt Scott or Mt Talbert area schools can check off a school on the entry form and the school with the most race entrants will receive $10 per entrant, up to $500, to be used by that school's PE dept.
Read about the event and register here
Posted by orbike at 9:00 AM | Comments (0) | TrackBack