Archive for January 2011

Recovery Nutrition   Leave a comment

There is a difference between “dieting” for the sole purpose of losing weight, and eating responsibly in order to improve your physical fitness and performance stats. Here is Ironman champion Dave Scott to talk about how eating responsibly can improve your post-workpout recovery as well as performance over the long run.

Delaney’s Workout: 23 January 2011   Leave a comment

Today I hit Afton State Park for an hour of cross-country skiing, with a compass for a little orienteering practice. The wind felt wicked in the open fields, although the weather service is reporting a relatively balmy -7F windchill temperature. Anyway the trails are great and there are plenty of deer to see as well. Up and down to Harriet Island Regional Park tomorrow morning for 0600 PT.

Posted January 23, 2011 by Tom & Nicki Delaney in Uncategorized

Competitive Advantage: Hills   Leave a comment

Whether I am running a road race, a trail race or an obstacle course mud run in the woods, I can always count on hills as a place where I am going to turn it on. The advantage comes from a lot of 40 lb ruck runs in the riverside hills of my neighborhood. Everywhere you go it’s uphill! Okay, but seriously, here’s Ironman champion Dave Scott with tips for running hills in competition:

Delaney’s Workout: 22 January 2011   Leave a comment

My reward for the end of the work week yesterday was a two-hour broomball session in a backyard rink with some friends. We all made it out with only minor injuries somehow. Today I hit the YMCA for the Intermediate Week #3 Upper Body PT workout from Navy SEAL Fitness by Stew Smith (Navy SEAL):

1. Pull-ups: 1,2,3,4,5,4,3,2,1

2. 10 Super Sets:
Regular Push-ups: 5
Regular Crunches: 10
Wide Push-ups: 5
Reverese Crunches: 10
Diamond Push-ups: 5
Half Sit-ups: 10

3. Run 2 miles
4. Jog quarter-mile
5. Stretch 10 minutes

Keys to Training Success   1 comment

There is a mind-body connection. For example, you can purposefully use your mind to slow and deepen your respiration, which in turn causes a chain of relaxation effects in the human body. Want to relax? Just flick the switch! The mind, and its physical platform the brain, are incredible storehouses and floodgates of human performance. Listen to Race Across America endurance bicyclists, graduates of the Navy BUD/S program (SEAL training), ultramarathon runners, and just about anyone who not only endures adverse conditions but in some cases even thrives on it, and they will consistently explain that their success is mostly attributable to mental strategies. In my experience, the list consistently comes down to: goal setting; visualization; positive self-talk; arousal control with breathing; and team support.

Dr. Alan Goldberg recently authored an article identifying the mental strategies of olympic swimmers. The list looks like this:

1. Get support
2. Get a goal
3. Get the picture
4. Get a handle on pain
5. Get positive
6. Have faith in yourself
7. Have fun
8. Get a life
9. Get technique
10. Get real

These mental strategies work for high performance in olympic swimming, but by no means are restricted to olympic swimming. They will go to work for you anytime, anywhere … so use them and count yourself in with the world’s top athletes! You can read the full article HERE.

Delaney’s Workout: 20 January 2011   Leave a comment

My job has been more and more demanding each day this week, and the weather has not been helping with record snowfall and below zero temperatures. Today I was looking for a fast indoor workout to burn some calories, and decided to try out a couple of the Men’s Health 15-Minute Workouts, adding a few elements of my own:

1. Dumbbell Deadlift: 30 lbs x 2, 3×8
2. Dumbbell Push Press: 15 lbs x 2, 3×8
3. Jump Rope: 20 mins
4. Sword Squat: 15 lbs, 3×8
5. Broad Jump: 12 max distance
6. Swiss Ball Push-up: 5 (Swiss Ball! Wow!)
7. Raised Legs Cruches: 40
8. Swiss Ball Crunches: 20 (Wow again!)
9. Planks: Center, Left & Right
10. Windshield Washers: 20

Cool Down:
Kwang Gae Taekwondo Routine
20 Minutes Seated Mindfulness Exercise

That’s Right — It’s Moto Thursday Again!   Leave a comment

Yes indeed it is Moto Thursday again! The weather is fine at Marine Corps Recruit Depot – San Diego where educators from the Saint Paul Public Schools are experiencing Marine Corps recruit training, and where Bravo Company will graduate this week. I don’t know, but these guys in Bravo Company look a little faster and a little more motivated than usual. A good DI clarifies what they are running to get away from and what they are running to get, and it looks like the DI’s got the job done today! Check out Bravo Company moto run video footage HERE and HERE!

Mindfulness for Marines   Leave a comment

“Mindfulness” refers to a relaxed state of profound awareness of both one’s inner states (physical, emotional, thoughts) and of one’s environment. Although the concept of mindfulness is often linked to ancient Asian philosophical traditions, there are also traditions of mindfulness in the “Western” world’s contemplative traditions. In recent years, the benefits of mindfulness methods have been the subject of much scientific research. Personally, I have experienced the benefits of studying both Zen and Tibetan traditions of mindfulness, especially as a component of my overall personal fitness program. After receiving instructional endorsement from Tibetan mindfulness master Bardor Tulku Rinpoche some years ago, I have also had the fortunate opportunity to pass on instruction to others.

A while back I reviewed the application of meditation by the US Army as detailed in an article that you can read HERE. More recently, the Marine Corps has also been studying the beneficial effects of mindfulness training. You can read an article detailing the study and the beneficial effects they observed HERE.

Workout of the Day   Leave a comment

January 19 Workout of the Day:

A. Marine Special Operations Command A & S Short Card:

1. 30 Push Ups
2. 30 Air Squats
3. 30 Crunches
4. 10 Eight Count Burpees
5. 10 Windmills (stretch/relax)
6. 30 Wide Push Ups
7. 30 Mountain Climbers
8. 30 Flutter Kicks
9. 10 Eight Count Burpees
10. 10 Cherry Pickers (stretch/relax)
11. 10 Diamond Push Ups
12. 30 Star Jumpers
13. 30 Back Extensions
14. 10 Eight Count Burpees
15. 10 Chain Breakers (stretch/relax)
16. 5 Push Ups
17. 30 Lunges
18. 30 Hello Dollies
19. 10 Burpees
20. 10 Trunk Twists (stretch/relax)

B. Three Cycles: Max Pull Ups / Max 90 lb Bench Press / Max Chin Ups / Max Time Planks

C. Cool Down: Kwang Gae Hyung (Taekwondo Practice Routine)

Dance with the Water   Leave a comment

Jim Vance has written a series of outstanding articles on the topic of swimming with speed and efficiency, not through increased strokes and force, but rather in terms of dancing with the water. His strategies and techniques remind me of the zen-like approach to swimming in Terry Laughlin’s Total Immersion. “Move to your own beat and not in rhythm with the water, and you’re bound to struggle,” is a maxim for Vance. The key to swimming speed is good form, and the key to good form ultimately comes down to a special mental state and awareness of your movement through water. You can check out Vance’s “Dance with Water” three-part series on Active by clicking HERE, HERE and HERE. Also check out the Total Immersion web site HERE.