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.
Monday, August 30, 2010
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
Friday, August 20, 2010
Iron Man: Dan Berger
Today we are introducing our Senior Vice President of CAIVIS and fellow fitness enthusiast, Dan Berger! Though he has been mentioned quite a few times prior to this post, I figured he needed a proper introduction. Beginning his fitness career in high school, playing on various teams (lacrosse is a must for a Maryland boy) and constantly staying active, Dan has been a "fitness freak" all his life. His current activities include swimming, biking, running, and last but not least the ever important lifting!
Dan's favorite... biking.
Why... you can travel further while pushing yourself a bit harder in the same time amount of time as another form of exercise. Though Dan enjoys the bike, he feels it is very important to have a good mix because each form has their own benefits.
Where... OUTDOORS! According to Dan, the best is an open water swim. Whether it be a lake, river or the ocean, all are great, as long as the sharks don't get in the way!
When... As Senior VP at CAIVIS, Dan is one of the busiest (if not THE busiest) in the office yet he still manages to fit in some kind of a workout at least four to five times a week, impressive! If he is a bit crunched for time he will combine his morning commute with his exercise routine and bike to the office (something only a dedicated fitness aficionado would do).
Dan has participated in some very intense fitness challenges. He has completed an official marathon, a 50 mile run (50!!!), one half Iron Man, one full Iron man, and numerous Olympic and sprint distance triathlons. On Saturday, August 28th, Dan will be braving the sea lions and 55 degree water off the coast of San Francisco in the "Escape from Alcatraz" swim. To sum up, he pretty much puts us all here at CAIVIS to shame!
The Gauntlet has been thrown!
-Leslie
Dan's favorite... biking.
Why... you can travel further while pushing yourself a bit harder in the same time amount of time as another form of exercise. Though Dan enjoys the bike, he feels it is very important to have a good mix because each form has their own benefits.
Where... OUTDOORS! According to Dan, the best is an open water swim. Whether it be a lake, river or the ocean, all are great, as long as the sharks don't get in the way!
When... As Senior VP at CAIVIS, Dan is one of the busiest (if not THE busiest) in the office yet he still manages to fit in some kind of a workout at least four to five times a week, impressive! If he is a bit crunched for time he will combine his morning commute with his exercise routine and bike to the office (something only a dedicated fitness aficionado would do).
Dan has participated in some very intense fitness challenges. He has completed an official marathon, a 50 mile run (50!!!), one half Iron Man, one full Iron man, and numerous Olympic and sprint distance triathlons. On Saturday, August 28th, Dan will be braving the sea lions and 55 degree water off the coast of San Francisco in the "Escape from Alcatraz" swim. To sum up, he pretty much puts us all here at CAIVIS to shame!
The Gauntlet has been thrown!
-Leslie
Thursday, August 19, 2010
Running hills...
Just got back from the run and I'm waiting here at the CAIVIS office to cool down before I head home. I figured I'd update with another short post since we missed a few while I was away.
This afternoon I had to run by myself because Jacqueline forgot her running gear, leaving me absolutely devastated!* However, it did give me a chance to test out a great hills run mapped out by CAIVIS Senior VP, Dan. It was just over 7 miles (plus a little extra where I got lost haha!) and took me around Georgetown and across the bridges into Arlington. Whew! I'm exhausted...
While I was running (and especially as I was tackling the hill up Foxhall), I started thinking about how all runners have an opinion on hills - some love them and some hate them, but I don't think that I've ever talked to anyone who was indifferent.
Now, personally, I used to despise hills. I remember the fall semester of 10th grade when I decided (ambitiously) that I wanted to run cross country on top of swimming competitively (2 hours in the water every morning at 4:45 am. And I then wanted to go running after a full day of school?!! What was I thinking...?). As part of our pre-season training, we'd run over in to a nearby neighborhood park and do a hill loop. Up the hill, over, down the hill, over, again and again... I thought I was going to collapse. My hamstrings were burning, I could feel my heart pounding in my chest, and I was breathing so hard I felt dizzy. Hills were awful; I knew they were a necessary part of training, but there was no way I was going to do them voluntarily.
It's time for me to catch the bus, but I'll finish up this post next week when I tell you how I came to love hills as the best part of a run!
-Maureen
*Just teasing, Jacqueline. I can't be upset; I've done it before myself...
This afternoon I had to run by myself because Jacqueline forgot her running gear, leaving me absolutely devastated!* However, it did give me a chance to test out a great hills run mapped out by CAIVIS Senior VP, Dan. It was just over 7 miles (plus a little extra where I got lost haha!) and took me around Georgetown and across the bridges into Arlington. Whew! I'm exhausted...
While I was running (and especially as I was tackling the hill up Foxhall), I started thinking about how all runners have an opinion on hills - some love them and some hate them, but I don't think that I've ever talked to anyone who was indifferent.
Now, personally, I used to despise hills. I remember the fall semester of 10th grade when I decided (ambitiously) that I wanted to run cross country on top of swimming competitively (2 hours in the water every morning at 4:45 am. And I then wanted to go running after a full day of school?!! What was I thinking...?). As part of our pre-season training, we'd run over in to a nearby neighborhood park and do a hill loop. Up the hill, over, down the hill, over, again and again... I thought I was going to collapse. My hamstrings were burning, I could feel my heart pounding in my chest, and I was breathing so hard I felt dizzy. Hills were awful; I knew they were a necessary part of training, but there was no way I was going to do them voluntarily.
It's time for me to catch the bus, but I'll finish up this post next week when I tell you how I came to love hills as the best part of a run!
-Maureen
*Just teasing, Jacqueline. I can't be upset; I've done it before myself...
CAIVIS: staying active and having fun while doing it!
Things have been busy over here at CAIVIS! Our CEO, David Steinberg, has just returned to the office after traveling to the UK and France and there is so much that needs to get done!
I, too, was away on vacation at Smith Mountain Lake, VA with my family. It was a great chance for me to go on some low-stress runs, swim a bit and water ski - my biceps, triceps, and pecs were sore the entire trip. But I had a great time; it's always wonderful to find those "active-ities" that don't seem like exercise. For me, those include things like jumping on a trampoline (or, if you're feeling extra silly, a bed), going on walks with friends, splashing around at the pool, and running around with my dog at the park. There are also plenty of fun activities that require that one be in good shape, like hiking, rock climbing, swimming, surfing, and, yes, water skiing!
It's easy for my exercise routine to get boring at times, and there are plenty of days when I dread putting on my gym clothes, but I'm always grateful for my fitness routine when I have the strength and energy to participate in challenging activities.
And in that spirit, it's time for me to put on my running shoes and head out of the office here at CAIVIS for my Thursday run along the Potomac. Come back tomorrow for more fitness profiles!
-Maureen
I, too, was away on vacation at Smith Mountain Lake, VA with my family. It was a great chance for me to go on some low-stress runs, swim a bit and water ski - my biceps, triceps, and pecs were sore the entire trip. But I had a great time; it's always wonderful to find those "active-ities" that don't seem like exercise. For me, those include things like jumping on a trampoline (or, if you're feeling extra silly, a bed), going on walks with friends, splashing around at the pool, and running around with my dog at the park. There are also plenty of fun activities that require that one be in good shape, like hiking, rock climbing, swimming, surfing, and, yes, water skiing!
It's easy for my exercise routine to get boring at times, and there are plenty of days when I dread putting on my gym clothes, but I'm always grateful for my fitness routine when I have the strength and energy to participate in challenging activities.
And in that spirit, it's time for me to put on my running shoes and head out of the office here at CAIVIS for my Thursday run along the Potomac. Come back tomorrow for more fitness profiles!
-Maureen
Friday, August 13, 2010
Fit Profile - Maureen!
Today’s fitness profile is Maureen! Maureen, joining us recently as Executive Assistant to the CEO, is the newest member of our CAIVIS fit team.
Maureen enjoys all things cardio, making sure to get in at least half an hour of it each day. In addition to being Jacqueline’s running partner twice a week her favorite cardio work outs are the Stairmaster and the Elliptical. She has found her daily exercise critical in keeping her calm and sane!
Always up for new activities, Maureen is looking to take up a regular yoga practice. She discovered this “amazing” discipline in her final semester of college and found it to be both challenging and rewarding in its own way.
Stay tuned for more CAIVIS fit team profiles!
-CAIVIS
Thursday, August 12, 2010
Run, Jackie, run!
Hi All!
It's been quite a stormy day here in Washington, DC. So stormy, in fact, that Dan, one of CAIVIS's most dedicated fitness enthusiasts, had to skip his morning bike ride. No worries, though, I'm sure Dan will fit some other means of being active into his day once he gets off work!
However, today's post isn't about Dan; it's about Dan's desk neighbor, Jacqueline. Jacqueline happens to be my Tuesdays/Thursdays running partner and an overall lovely person! Let's catch up with her and see how she got in to fitness:
In April, Jacqueline decided to pick up a running routine. She set a goal of completing a half-marathon (13.1 miles!!) on October 2nd - an ambitious distance for even a seasoned athlete!
When Jacqueline first started, she was running 3 miles a few times a week. Running 3 miles is pretty respectable, but Jacqueline knew that if she wanted to reach her goal, she was going to have to bump up the mileage. Week by week, she's been adding on to her runs, doing about 4 to 5 miles on her shorter runs and bumping up her once-a-week longer run each time she goes out. In total, running 3 to 4 days per week, right now Jacqueline is covering about 20 miles/week.
To keep herself motivated, she's been signing up for and running road races in the DC/Metro area. Two weekends ago she completed a 10K (6.2 miles). When I asked her about the race, she said it was a great experience and she was really pleased with how well she kept her pace.
Next on her list is the Annapolis 10-Miler on August 29th. Wish her luck!!! and stay tuned here to CAIVIS Fitness to see how she does...
Happy exercising everyone!
-Maureen and the office staff at CAIVIS
It's been quite a stormy day here in Washington, DC. So stormy, in fact, that Dan, one of CAIVIS's most dedicated fitness enthusiasts, had to skip his morning bike ride. No worries, though, I'm sure Dan will fit some other means of being active into his day once he gets off work!
However, today's post isn't about Dan; it's about Dan's desk neighbor, Jacqueline. Jacqueline happens to be my Tuesdays/Thursdays running partner and an overall lovely person! Let's catch up with her and see how she got in to fitness:
In April, Jacqueline decided to pick up a running routine. She set a goal of completing a half-marathon (13.1 miles!!) on October 2nd - an ambitious distance for even a seasoned athlete!
When Jacqueline first started, she was running 3 miles a few times a week. Running 3 miles is pretty respectable, but Jacqueline knew that if she wanted to reach her goal, she was going to have to bump up the mileage. Week by week, she's been adding on to her runs, doing about 4 to 5 miles on her shorter runs and bumping up her once-a-week longer run each time she goes out. In total, running 3 to 4 days per week, right now Jacqueline is covering about 20 miles/week.
To keep herself motivated, she's been signing up for and running road races in the DC/Metro area. Two weekends ago she completed a 10K (6.2 miles). When I asked her about the race, she said it was a great experience and she was really pleased with how well she kept her pace.
Next on her list is the Annapolis 10-Miler on August 29th. Wish her luck!!! and stay tuned here to CAIVIS Fitness to see how she does...
Happy exercising everyone!
-Maureen and the office staff at CAIVIS
Wednesday, August 11, 2010
CAIVIS Fitness blog is getting up and running!
I'm really excited about our new fitness blog over here at CAIVIS! To get started, I want to do some introductions.
Check back tomorrow to learn a bit about our HR manager, Jacqueline. Jacqueline has recently gotten into running road races in DC and is training hard... Details about her training plan to follow tomorrow!
Check back tomorrow to learn a bit about our HR manager, Jacqueline. Jacqueline has recently gotten into running road races in DC and is training hard... Details about her training plan to follow tomorrow!
Tuesday, August 10, 2010
New Blog!
Over here at CAIVIS, we're dedicated to staying fit and healthy. In fact, Jacqueline (our HR Manager) and I are about to go and run the bridges around Georgetown and Arlington! Tune in here to learn about what our personnel do for exercise in their spare time.
Thanks!
-Maureen,
Executive Assistant to CEO David Steinberg and fitness enthusiast!
Thanks!
-Maureen,
Executive Assistant to CEO David Steinberg and fitness enthusiast!
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