Posts Tagged ‘recovery’

Beach to Bay Prep 2.0

May 12, 2013

Adam Farrell here from Pinnacle Performance and Fitness.

I hope your week is off to a productive start and you have your workouts and meals scheduled for the week.

Beach to Bay Prep

If you are running in the upcoming Beach to Bay marathon I wish you luck. The four-plus miles may be a little tough on you if you haven’t been putting in the time. For a successful and less painful race I have added a few tips that will help you perform better and recover faster.

1. Hydrate: Pre-race check your urine color. You want it to be a light yellow like lemonade. Don’t drink too much and get water logged, just enough to take the dark orange color out of your urine. Research has shown that just a 2% reduction in hydration can lead to a 20% reduction in performance.

2. Roll Your Feet: While standing or sitting place a tennis ball, softball, or golf ball under one of your feet and roll the bottom of your foot against the ball. If the bottom of your foot is really tender use a softer ball. You may want to work up to a more rigid ball later. Roll behind your toes, the arch of your foot, the outside of your foot and the heel. If you find any bumps (trigger points) roll on them for about 30 seconds until they release. Spend 2-minutes on each foot.

3. Don’t carb load the night before: The 80′s are over and so is carb loading for a 5K or anything under an hour run/walk. Research shows that we want to begin the process of carbohydrate loading several days before. For 4-plus miles you don’t really need to carb load at all. Eat a healthy non-greasy meal the night before and you will be fine.

4. Eat a light breakfast: You want to eat a light breakfast with minimal fiber. You don’t want to run on an empty stomach and you don’t want a full bloated stomach. Bananas and peanut butter usually do the trick.

5. Encourage others: Every person you pass give them “atta boy/girl” or “keep it up”, or my personal favorite, “TIGHT GLUTES, TIGHT ABS, SHOULDERS BACK AND DOWN”!!! Just kidding about the last one. Encourage those who are struggling a bit. We all need a little encouragement.

6. Lose the New Shoes:  Don’t wear a pair of new shoes for your run.  Make sure you have logged a good amount of time in your sneakers before race day. New shoes can cause blisters and possibly hurt your knees.

7. Ice any sore joints or muscles: Ice any sore joints or muscles post race as soon as you can. Icing will help take the inflammation out and get you back on your feet for more training.

If you are not running join the after-party at the park across from McGee Beach where the Coliseum once stood.

Committed to Your Success,

Unload Week…

January 30, 2011
This week is your recovery week for bootcamp.

There are several reasons we take a week-off at the end of each three week phase of bootcamp.  I know a week away from scheduled workouts may seem counterintuitive to most other programs but I would put our camper’s retention and lack of injuries up against any Zumba, Body Pump, Kickboxing, or other fitness program available.

If you came to each workout and gave 100% to each day, a week off is exactly what your body needs right now.  Without scheduled recovery time, along with proper regeneration strategies your body will break down.  When your body begins to break down nagging injuries become more common i.e. tendonitis.  Suffering from colds and flus become the norm because your immune system can be easily compromised.  And without small scheduled breaks your brain/mind gets bored with the same routine.

This “week-off” is as much for your body as it is your mind.  I want you to feel fresh and ready to CRANK IT next Monday when we start our next phase of bootcamp.

Below are a few things you can do this week to prepare for our next phase of bootcamp.  If you feel like you still need to CRANK IT this week let me know and you can schedule a semi-private workout in my gym.

1. Myofascial Release – Foam roll or tennis ball roll your feet, hips, back, and chest.  If you need some instruction watch this video of me going through a full rolling program.

2. Add static and dynamic stretching before you go to bed.  Bed time is a great time to stretch because it relaxes your body and helps to relax your mind as well.

3. Eat only Protein, Produce and Drink water and/or Green Tea.  Skip most things that come out of a box or a bag (fast food).  Try to eat and drink items with less than four ingredients.

4. Order your Prograde Protein, Workout, or Metabolism early this week so you can have it on your doorstep before our next phase of bootcamp.

5. Try a new activity that challenges both your mind and your body.  Yoga, Pilates, swimming (only if you know how), or play a sport.

Think of this week as a reward for your hard work.  Let me know if you have any questions or need some ideas.

We will talk soon.

Committed to Your Success,


Foam Roll Warm Up and/or Active Recovery

December 21, 2009

The foam roll is a great tool to help you warm up and/or recover more quickly from a great workout.  I recommend my clients and athletes roll for at least 5 minutes before each workout.

On days off it is a good thing add aerobic activity (jogging, swimming, biking etc), foam rolling and stretching.  Aerobic activity, foam rolling, and stretching help to flush the lymphatic system that can get bogged down from the stress imposed on the body during activity.  To help the body to function efficiently I highly recommend foam rolling.

Please let me know what you think of this video leaving a comment at the bottom or you can rate it on You Tube by double clicking the video.  I would really appreciate it.