Hi ANE members!
The next session of the High Performance Training Program runs from Thursday, April 8th for eight weeks to the end of May. Cost is $30. Time is every Thursday evening from 8 to 9 pm. Location is the NL Sports Centre (attached to the Swilers Club rooms).
The program is designed specifically for runners and is lead by provincial high performance coach Jerome Brennan. The program emphasizes core strength, strength for muscles needed (and often neglected) by runners, and overall muscle strength for balance, stability, efficient transfer of energy, and endurance. The workout programs include exercises that work in 3 dimensions to more closely reflect real demands on your body.
The following people are already signed up. There are 8 spots left. Go here: http://athleticsnortheast.com/cart/index.php?main_page=login to register and pay for the program.
- Tony Poole
- Jeff Collingwood
- Anthony Paul
- Gerard Fleet
- Sharon Brophy
- Bill Collins
- Selina Asgar
- Bas Kavanagh
- Ann Chafe
- Peter Browne
- Joan Hartery
- Steve Delaney
Steve
Congratulations to all participants – we know you had a good time of it!
1st Annual ANE St. Patrick’s Day Mystery Run
- Joe Dunford 23:20
- Bill Collins 24:15
- Peter Power 24:27
- Bill Pomeroy 24:28
- Darren Pittman 24:42
- CJ Nolan 25:00
- John Ryan 25:32
- Sharon Brophy 25:45
- Ian Browne 41:50
- Peter Browne 41:51
- Susan Flanagan 41:51
- Guy Beazley 46:00
- Christiane Martin 46:00
- Will Small 46:00
- Rob Gamberg 46:00
- Sherry Grewal 46:00
- Rosemary Lahey 46:45
- Alice Kennedy 47:25
- Eileen Collingwood 47:25
- Vaughan Paul 47:45
- Holly Grant 47:45
- Karen Martin 47:45
- Trevor Lowe 47:48
- John Outerbridge 48:00
- Justin Garrett 48:01
- Anthony Paul 48:50
- Betty Gill 49:10
- Doot Janes 49:10
- Gerard Fleet 51:25
- Ann Chafe 51:30
- Mahlodi Tau 51:30
- Kim Bittering 51:30
- Bas Kavanagh 53:10
- John Adams 53:10
- Nadine Adams 53:10
For those of you who missed a lively interactive session on label reading and fuelling for competition, you can download Holly’s presentation from here:
Contact Holly directly for this presentation.
Registration for the April/May session of the High Performance Training Program is now open on the ANE Payments site.
Go here: http://athleticsnortheast.com/cart/index.php?main_page=login to log in, and then select ANE Programs to see the details and sign up. Cost for 8 weeks is $30.
April/May Session – 8 classes
Thursday Evenings: 8:00 PM – 9:00 PM
April 8th – May 27th
NL Sports Centre (attached to Swiler’s Complex), Crosbie Road
Provincial strength and conditioning coach Jerome Brennan has put together a rigourous program to strengthen all parts of the body for racing season, with an emphasis on the specific needs of runners. Regular participants can attest to the personal improvements they have felt. Anyone who attended Jerome’s recent ANE seminar (see below on the blog) will understand the goals of the program: to assist in endurance and performance through stronger and more efficient muscles and reduce the possibility of injuries.
Participants must be members of ANE and the NLAA for insurance purposes.
Here are the notes handed out by Jerome for the Strength & Conditioning Seminar a couple of weeks ago. For anyone interested in how the exercises listed are done, you can probably find a description on the web, ask some of the members who attended, or even better, sign up for the next High Performance Training Program starting in April.
Why strength training for runners?
Running builds endurance but does little to build strength in muscles, particularly muscles not used directly for running. Strong muscles can endure longer before fatigue. Fatigued muscles result in a loss of efficient motion, using more energy and causing more fatigue – a downward spiral of performance. Strong muscles increase efficiency by improving the transfer of energy released by muscles into forward speed. Strong muscles are less likely to become injured, especially injuries arising when muscles fatgue and your body adjusts gait and running motion to compensate, putting extra stress on certain areas.
Strength and conditioning training have long term benefits in retaining muscles mass, bone density, strength, and power – all of which tend to otherwise decline as the body ages.
How do you do strength and conditioning training?
Functional training encourages three-dimensional movements – integrated and multiplanar movements. Such movements would also include balance and stabilization. In contrast, using a machine to do, for example, a leg press, restricts the activity to more or less a single muscle working in isolation from other muscles (not integrated) and in only one plane of motion. There is no element of balance or stabilization required. All muscles in the body work in unison with each other and the body in motion must naturally remain balanced and stable to move efficiently. Exercises need to incorporate such elements to be effective for training.
For runners in particular, strength training emphasizes single leg power, balance and stability as well as core stability, because the runner is essentially always on one leg. Core stability is essential so that energy is not wasted on side to side and swaying motions of the upper body, and retaining good posture for full expansion of the lungs, etc.
These exercises can be done at home with no equipment or minimal equipment – ball, mat, a few dumbbells, stretch tubing …
Warm-up, Mobility, and Activation of Muscles is Essential Before Major Effort
Try these exercisesbefore getting into your strength routine:
- high knees
- butt kicks
- jumping jacks
- air/sumo squats
- inchworm
- overhead reverse lunge
- deep wide drops
- front & side leg swings
- spiderman
- fire hydrants
- psoas holds
- supine hip bridge
Core Exercises:
- side plank
- supine bridge with extension
- dumbbell arm swings
- prone chest lift
- prone plank
- alternate hand swing
- iso tubing hold
- prone ball tuck
- bird dog
- ball hip bridges/lifts
- X band walk
- ball leg curl
- ball crunch
- ball figure 8 plank
- ball pikes
Upper Body: push-up variations, Y & T raises
Lower Body:
- air squat
- lateral squat
- single leg RDL
- stride jumps
- split squat
- step-ups
- running man
- single leg heel raise
- front & rear lunge
- single leg squat
- squat jumps
Flexibility: glutes, hips, quads, hamstrings, calves
Registration of volunteers for the Not So Hilly Half Marathon is now open. Log in or create an account here:
http://athleticsnortheast.com/cart/index.php?main_page=login
and then go to Race Registrations (top left corner) and select the Volunteer registration. Even if you are racing, you can volunteer to help out at the reception or pre-race preparations.
With over 40 registrations for the race already, it is likely we will have a large field and need lots of assistance!
Just a reminder to club members that Part II of Holly Grant’s Nutrition Seminar is taking place this Tuesday Evening, March 9th, at 7:30 in the Phys Ed Building at MUN, Room 2028. Parking can be found at the Works for free, or next to the Library ($2).
Holly has titled this talk as: Food Labels and Navigating Through the Grocery Store for Health and High Performance Eating
Holly will also have some tips on pre-competition fuelling.
Below is a brief bio of club member Holly Grant and her extensive professional expertise in this area. Hope to see you there.
Holly graduated from Memorial University with a B.Sc in 2006. In 2007 she became a Registered Dietitian after completing an internship program and final professional exam. In 2009 Holly completed a two year Sports Nutrition Diploma program with the International Olympic Committee, making her one of 14 qualified sports nutritionists in Canada. Holly has worked in many different clinical settings within Eastern Health. Currently she is the Eat Great & Participate project coordinator with the Government of Newfoundland and Labrador. The goal of this project is to work with the recreation, sport and community sectors to increase healthy food and beverage options within their associations and facilities. Holly also has a private practice and is the contact Dietician for Allied Health Services with Memorial University. She works with the varsity athletes, Canada Games athletes and also loves working with the weekend warriors.
Holly is an avid runner and is venturing into the triathlon world. She has completed 6 marathons to date, numerous road races and a ½ Ironman. She also loves promoting the benefits of physical activity and healthy eating within the community. She has instructed numerous running clinics and also started a running club in the town of Logy Bay, Outer Cove and Middle Cove which is still operative. She is the co-founder of the G.I.R.L’s Run Club which was designed to increase physical activity, healthy eating habits, and healthy body image in junior high school girls.
Go to www.athleticsnortheast.com/NSHHM/ for all the details!
You can now go here to pay your memberships, sign up for club programs, register for our races and activities, etc.
Come join your fellow ANE’ers for the first ever St. Paddy’s Day Mystery Run & Social!! Because it’s a Mystery Run, we cannot disclose too many details, other than the starting location (TBA). From there….anything can happen!! Let’s just say, there’s be lots of fun, lots of photo ops, and the winner may not necessarily be the faster runner!!!!!! Help us try out our new ANE chip timing system! Here’s some more details….
When: March 12, 2010 - Fun/Mystery Run (roughly 5km): 6:00pm
Social: 7:30pm
Where: Social @ Quidi Vidi Brewery
Mystery Run….details of the exact start to be announced, but will be located near Quidi Vidi!
Registration: $12 – this includes a race t-shirt (no, not a technical shirt 
) and a “Surprise”!! (Please note that the registration fee is to simply cover the cost of the shirts/race materials!!)
To register, go here: http://athleticsnortheast.com/cart/index.php?main_page=index&cPath=5
Bill Donavan – billdonovan@researchnl.com
Laura Pomeroy – laurapomeroy@nl.rogers.com
We stress that this is a FUN run. It is non-sanctioned, unofficial, time-recorded-with-our new chip system…FUN RUN!! We encourage ALL ANE members to come out and participate. With so many new members, it’d be great for everyone to come out and put names to faces.
Following the run, we’ll be having our Social!! PLEASE NOTE: it is not manditory to run in order to attend the social. If for whatever reason you cannot make the run, please still come out for the social….as the FUN & ACTIVITIES will continue there!! There is no fee to attend the social. If you plan on attending the social, it is important that you still register (http://athleticsnortheast.com/cart/index.php?main_page=index&cPath=5), so we have an idea about the number to prepare for!!!
One final note……REGISTER ENDS FEB. 28, 2010!!!!! We STRONGLY suggested you register ASAP (as it would really help us out! LOL!)
Thanking you all,
The Planning Committee
p.s. Weekly harassing e-mails will follow….therefore consider yourselves forewarned!!!