We here at CAIVIS are very lucky to have not just one but TWO Iron Men working for us. Both Mike and Dan are motivating and a great source of encouragement and information for the rest of us. You've already been introduced to Dan. This week's fit profile is all about Mike!
Mike has competed in 4 marathons, several triathlons at every distance (including the 2009 Wisconsin Ironman) and various other running events. He runs, he bikes, he swims and he does CrossFit training sessions all to reduce stress and manage his health & weight. And while his kids are his motivation to stay fit and healthy, what motivates his fitness routine is the competition. After taking the 2010 season off Mike is ramping up his workouts for a triumphant 2011 return to racing.
This year he's built a training schedule to include a mix of gym training and runs during the week and either a long run or ride every weekend. Weekend bike rides through Maryland farmland are this athlete's favorite workout.
Friday, September 3, 2010
Wednesday, September 1, 2010
Exercising in the heat
It has been hot again recently in the DC Metro area! If you're like us over here at CAIVIS, though, you can't always reschedule your exercise because of high temperatures. Take yesterday for example. Jacqueline and I had scheduled a 6 mile run for after work even though the weather was in the mid 90's and incredibly humid (as DC tends to get during the summer!). However, when CAIVIS running wants to go running, CAIVIS running will find a way to go running! Though Jacqueline and I both had good runs, we did so because we planned ahead and took precautions.
When exercising in the heat it is important to remember a few things:
-Bring water! Rehydrate early, often and in small amounts.
-Take it easy if you don't feel well. Listen to your body!
-Wear light, breathable fabrics.
-As always, warm-up and cool-down properly.
Happy running!
-Maureen
Monday, August 30, 2010
Fit Profile: Rob
Running seems to be a popular activity here at CAIVIS, but for all it's benefits it can be a bit rough on the body, too. Rob, our editor-in-chief, was diagnosed this week with an arthritic hip which has forced him to hang up his running shoes for good.
A late-comer to the race, he ran his first marathon at age 47, using his training to successfully drop 30 pounds and get back into a much younger man's shape. In addition to running, he's been maintaining that shape with a twice-weekly push-up, pull up and abs routine and the occasional golf, squash and tennis with his wife as well as Bikram yoga, which is yoga in a 105 degree room.
Now that he can no longer participate in his favorite fitness activity, Rob is looking into other ways to stay active and healthy for his two little girls (aged 6 and 8) and his college freshman son. Expect a few humorous posts from him in the future as he explores novice cycling, swimming and other low-impact sports.
And remember - injury is a part of exercise. So no matter what sport you participate in make sure you are doing so in a safe, responsible manner.
A late-comer to the race, he ran his first marathon at age 47, using his training to successfully drop 30 pounds and get back into a much younger man's shape. In addition to running, he's been maintaining that shape with a twice-weekly push-up, pull up and abs routine and the occasional golf, squash and tennis with his wife as well as Bikram yoga, which is yoga in a 105 degree room.
Now that he can no longer participate in his favorite fitness activity, Rob is looking into other ways to stay active and healthy for his two little girls (aged 6 and 8) and his college freshman son. Expect a few humorous posts from him in the future as he explores novice cycling, swimming and other low-impact sports.
And remember - injury is a part of exercise. So no matter what sport you participate in make sure you are doing so in a safe, responsible manner.
Thursday, August 26, 2010
Hills, Pt. 2
Late last week, I told you that when I first started running I wasn't the biggest fan of hills (okay, let's be honest- I couldn't stand them!). But over the years, I've come to love and appreciate hills as one of the best parts of my runs. And here's why:
Hills are great for setting goals, namely: make it to the top before I pass out for exhaustion!!
Hill are a challenge! When I make it to the top of one, I know that I've really pushed myself. I can feel my muscles burning and my heart working. At first it's uncomfortable, but the more I get into fitness, the more I love those occasions when I can really feel myself pushing the limitations of my body.
Hills are great for fitness rewards! The more I run hills, the stronger my legs get and the faster I become.
Hills are also great for...DOWNHILLS! I see the downhills as a reward for all my hard work on the way up. That's not to say that they're easy - downhill running presents its own challenges (hard on the joints, fatigues all the smaller stabilizing muscles), but get the breeze going on a nice downhill, and I'm a happy girl :)!
When I was in Wellington, New Zealand, where everything is on a hill, my favorite route was straight up a mountain, along a ridge, down the mountain, up another small hill and then everything in reverse. I loved it! The hardest part of the run was going up the mountain the first time, and once I completed that, I knew the rest of the run would go smoothly.
Heading out from the CAIVIS office, there are some great options for hilly routes... Running up Wisconsin Ave away from the waterfront, the road is hill after hill until the National Cathedral. Or, if you go into Virginia, there are some great opportunities for smaller hills on our CAIVIS running bridge loop!
Happy running!
-Maureen
Hills are great for setting goals, namely: make it to the top before I pass out for exhaustion!!
Hill are a challenge! When I make it to the top of one, I know that I've really pushed myself. I can feel my muscles burning and my heart working. At first it's uncomfortable, but the more I get into fitness, the more I love those occasions when I can really feel myself pushing the limitations of my body.
Hills are great for fitness rewards! The more I run hills, the stronger my legs get and the faster I become.
Hills are also great for...DOWNHILLS! I see the downhills as a reward for all my hard work on the way up. That's not to say that they're easy - downhill running presents its own challenges (hard on the joints, fatigues all the smaller stabilizing muscles), but get the breeze going on a nice downhill, and I'm a happy girl :)!
When I was in Wellington, New Zealand, where everything is on a hill, my favorite route was straight up a mountain, along a ridge, down the mountain, up another small hill and then everything in reverse. I loved it! The hardest part of the run was going up the mountain the first time, and once I completed that, I knew the rest of the run would go smoothly.
Heading out from the CAIVIS office, there are some great options for hilly routes... Running up Wisconsin Ave away from the waterfront, the road is hill after hill until the National Cathedral. Or, if you go into Virginia, there are some great opportunities for smaller hills on our CAIVIS running bridge loop!
Happy running!
-Maureen
Wednesday, August 25, 2010
Variety
Well as Maureen mentioned in last night's post I LOVE running in the rain. I don't care if it pours and my shoes weigh 50lbs or just sprinkles sporadically. The threat of rain (which is all we got for our run last night) is enough to perk me up and make my run that much better.
That said, last night's CAIVIS Fit Team run took us out along the Potomac and down around the Jefferson Memorial, Tidal Basin, Reflecting Pool & Lincoln Monument. It's a route I had stopped doing over the summer because there is little shade and it was HOT. The cloud cover and breeze last night though gave us the perfect opportunity to add some variety to our routine. No one wants to get bored with their training!
To further spice up my half marathon training I am doing a 10 miler this weekend in scenic Annapolis. It's a chance for me to gauge my progress and keep me motivated. I'll let you know how I do next week. Until then...
Happy Exercising!
Jacqueline
That said, last night's CAIVIS Fit Team run took us out along the Potomac and down around the Jefferson Memorial, Tidal Basin, Reflecting Pool & Lincoln Monument. It's a route I had stopped doing over the summer because there is little shade and it was HOT. The cloud cover and breeze last night though gave us the perfect opportunity to add some variety to our routine. No one wants to get bored with their training!
To further spice up my half marathon training I am doing a 10 miler this weekend in scenic Annapolis. It's a chance for me to gauge my progress and keep me motivated. I'll let you know how I do next week. Until then...
Happy Exercising!
Jacqueline
Tuesday, August 24, 2010
Running in the rain...
It's been quite a cloudy day over here in Georgetown (where the CAIVIS office is located). Jacqueline and I are about to head out for a run and it looks like we might get rained on a bit. While Jacqueline considers herself a fan on running in the rain, I have mixed feelings. One one hand, rain can be quite refreshing. On the other, rain (especially heavy rain on a long run) means five pound shoes...
I'm lacing up my sneakers anyway, though. We're trying a new route today and I'm pretty excited!
I'll let you know what happens with the weather.
-Maureen
I'm lacing up my sneakers anyway, though. We're trying a new route today and I'm pretty excited!
I'll let you know what happens with the weather.
-Maureen
Sunday, August 22, 2010
NEW FEATURE!!
Hey everyone! I'm so excited about our new feature over here at CAIVIS Fitness: Dan's Tip of the Week!
As you may have gathered from Leslie's introduction last week, Dan has completed some pretty impressive races over the years . What she didn't mention, though, is that, for a while, Dan was also training others to help them reach their fitness goals. We're hoping to tap into that expertise with our new feature: Dan's Tip of the Week. Every week, Dan will share with all of us tips for staying fit and healthy that he has learned from years of dedication to exercise and training.
Come back later this week for the first of many invaluable tips from our resident CAIVIS fitness expert, Dan!
-Maureen
As you may have gathered from Leslie's introduction last week, Dan has completed some pretty impressive races over the years . What she didn't mention, though, is that, for a while, Dan was also training others to help them reach their fitness goals. We're hoping to tap into that expertise with our new feature: Dan's Tip of the Week. Every week, Dan will share with all of us tips for staying fit and healthy that he has learned from years of dedication to exercise and training.
Come back later this week for the first of many invaluable tips from our resident CAIVIS fitness expert, Dan!
-Maureen
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