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wow, if you guys aren't the best team idk how anyone could be better

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wow, if you guys aren't the best team idk how anyone could be better

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Splits from today's meet.

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 5) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 5) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 5)

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( http://www.EverymanTri.com ) In this part 5 video we show you how to run like an Olympian by teaching how to do well wall quad stretch. Joanna Zeiger is a former professional triathlete, Olympian and Ironman 70.3 World Champion. In other words, she's not only crazy fast but she's spent countless hours training and running.

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 6) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 6) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 6)

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( http://www.EverymanTri.com ) In this part 6 video we show you how to run like an Olympian by teaching how to do well Belly Button Touch. Joanna Zeiger is a former professional triathlete, Olympian and Ironman 70.3 World Champion. In other words, she's not only crazy fast but she's spent countless hours training and running.

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 4) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 4) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 4)

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( http://www.EverymanTri.com ) In this part 4 video we show you how to run like an Olympian by teaching how to do well executed arm totations. Joanna Zeiger is a former professional triathlete, Olympian and Ironman 70.3 World Champion. In other words, she's not only crazy fast but she's spent countless hours training and running.

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 3) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 3) - YouTube

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Efficient and Injury Free Natural Running Form Technique Video

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 3)

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( http://www.EverymanTri.com ) In this part 3 video we show you how to run like an Olympian by teaching how to do the assisted runner stretch. Joanna Zeiger is a former professional triathlete, Olympian and Ironman 70.3 World Champion. In other words, she's not only crazy fast but she's spent countless hours training and running.

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 1) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 1) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 1)

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( http://www.EverymanTri.com ) Joanna Zeiger is a former professional triathlete, Olympian and Ironman 70.3 World Champion. In other words, she's not only crazy fast but she's spent countless hours training and running. In this first video JZ along with her training partner Brandon discuss and demonstrate the Top five exorcises for runners and triathletes who want to run faster like an Olympian.

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 2) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 2) - YouTube

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How to Run like an Olympian: Top 10 excercises to make you Run Faster (Part 2)

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( http://www.EverymanTri.com ) In this video we show you how to run like an Olympian by teaching how to do the Cross-Crawl Exercise. Joanna Zeiger is a former professional triathlete, Olympian and Ironman 70.3 World Champion. In other words, she's not only crazy fast but she's spent countless hours training and running.

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Hip Strengthening Exercises for Runners - YouTube

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Hip Strengthening Exercises for Runners - YouTube

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http://runnersconnect.net/strength-training-for-runners/ The hips play a major role in keeping runners healthy. Numerous scientific research studies have proven that runners routinely suffer from weak, tight, and under-developed hip muscles. These hip muscle groups are particularly important because they've been implicated in a range of running injuries.

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The video for the men's 8K course this weekend.

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Boys Cross Country High School State Finish

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A peek at the 2014 NSIC cross country course in Wayne, Nebraska. Music by: Wake Me Up - Avicii Hall of Fame - The Script

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How lactic acid got a bad reputation

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As a team put together a team vine video of CU athletes running, doing core, studying, having fun, and all the other aspects of a hard working student athlete at Concordia.

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Vegetables Rate by Nitrate | NutritionFacts.org

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Vegetables Rate by Nitrate | NutritionFacts.org

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Beet Juice is great but their is more.

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"Therefore," the researchers conclude, "we advocate consumption of a diet high in nitrate (a natural strategy) to treat hypertension (high blood pressure), pre-hypertension, and to protect individuals at risk of adverse vascular events [like heart attacks]." So, if you want to try this at home, either to boost your athletic performance, or protect yourself from cardiovascular disease, which foods are the best sources?

What do you think? Is it beans; bulb vegetables (like garlic and onions); fruiting vegetables (like eggplant, squash, tomatoes), green leafies; mushrooms; root vegetables (like carrots, beets, potatoes); or stem vegetables (like asparagus and celery)?

Well, in milligrams per 100 gram serving: Greens win the day!

Here are the top ten widely available sources. And with all this talk about beet juice, you'd think beets might be #1, but they just barely made the top ten list. Swiss chard has more; next comes oak leaf lettuce; then beet greens; basil; spring greens, like mesclun mix; butter leaf lettuce; cilantro; rhubarb; and arugula (also known as rocket lettuce). Now, beet juice would actually be here, but we always want to choose whole foods to maximize the nutrition. As you can see, there was actually one stem vegetable, and it came in #2, even-rhubarb! But eight out of the top ten are green leafies, with the winner by a large margin being arugula! 18 times more nitrate than kale! I may have a new favorite vegetable.

Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. The most powerful protector-green leafy vegetables. And now, perhaps, we know why.
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by MaryAnn Allison.
Please consider volunteering to help out on the site.

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Vegetables Rate by Nitrate | NutritionFacts.org

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If nitrates can boost athletic performance and protect against heart disease, which vegetables have the most-beans, bulb vegetables (like garlic and onions), fruiting vegetables (like eggplant and squash), greens (such as arugula), mushrooms, root vegetables (such as carrots and beets), or stem vegetables (such as celery and rhubarb)?

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Runnerrs Connect Interview with Lauren Fleshmen.

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Runnerrs Connect Interview with Lauren Fleshmen.

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Interview with Lauren Fleshmen: The Importance of Rest and Long-Term Thinking

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For show notes, visit http://runnersconnect.net/rc26 Lauren Fleshmen is perhaps one of the most decorated US middle distance runners in the early part of this decade. Her list of accomplishments includes 3 NCAA titles and two US Championships in the 5,000 meters, 3 top-five finishes at NCAA cross country, multiple PAC-10 1500m titles, PRs of 14:58 for 5k and 2:37 for her debut marathon, and a 7th place finish at the 2011 World Championships...phew.

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Women's Crown College

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Concordia University, St. Paul Cross-Country

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Concordia University, St. Paul Cross-Country

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On October 11th, we were at 300 fans on Facebook. We have moved to 310 fans. Women's soccer is still at 311. Invite your friends so we can top CU Women's Soccer.

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Concordia University, St. Paul Cross-Country

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Concordia University, St. Paul Cross-Country, Saint Paul, MN. 471 likes. The official facebook page for Concordia University, St. Paul Cross Country and Track & Field.

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A Link to the Facebook Pictures from Crown College

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A Link to the Facebook Pictures from Crown College

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Women's Crown College

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Concordia University, St. Paul Cross-Country

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Concordia University, St. Paul Cross-Country

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Pictures from today.  Great race today ladies.

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Padlet of Additional Articles to Come Through Coach Breitbarth's Desk

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Padlet of Additional Articles to Come Through Coach Breitbarth's Desk

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This is a constant stream of articles that come across Coach Breitbarth's Desk.

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This gives direction on what to eat for after school meets. We can apply this to days where we have big workouts after school.

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"All runners report for the 3200-meter run," a race official announces through a megaphone. You finish tying your spikes and are about to make your way to check-in when your stomach growls. You think back on your day: You were up at 7 a.m., had a breakfast of a granola bar and a banana, at school from 7:30 to 2:30 with a small lunch at 11:00 a.m., relaxed at the meet until 3:30. Warmed up and then raced the 4 x 800m at 4:30, the mile at 5:25, and now it's 6:30 p.m., and you forgot to eat all day. Uh-oh.

Eating on race day is easy to forget. But hitting the starting line hungry is a recipe for disaster. All runners need fuel in order to race at their best.

Kelly Jones, a registered dietitian in private practice in Bucks County, Pennsylvania, says that a runner's diet the day or two before the race is the first thing to consider. She urges athletes to be consistent with their diet-getting enough carbohydrates and making sure they're eating so they don't feel hungry. That way, she says, "if for some reason you don't have time to eat on race day, or if you have butterflies, then hopefully you have fueled enough the day before."

That means having a balanced diet every day of the week. While on race day it's important to keep it up, it's understandable if your schedule or nerves make that more difficult.

With the help of Jones, Running Times HS devised an eating schedule for when you have a meet after school. Use the schedule as a guide for your diet on race day, but make sure to individualize it to fit your tastes. And remember, your body needs fuel, so make sure you're getting enough calories on race day.
After School Meet: Fueling Planner
6:45 a.m: Breakfast
"If it's an after school race, then breakfast is extremely important," Jones says. She advises a balanced breakfast that includes carbohydrates and protein. Eggs or oatmeal with some sort of nut butter (peanut or almond work) are great options. You don't want to feel hungry on race day. Having a balanced breakfast to start the day off will help with that.

11:00 a.m: Lunch
Same as breakfast; make it balanced. Eat a turkey sandwich or a peanut butter and jelly. If your stomach can handle dairy well, yogurt can be a great component to lunch. You don't want to feel stuffed, but if you do accidentally eat too much, you still have a few hours before race time, so don't panic. You'll have plenty of time to digest.

1:00 to 3:00 p.m: Snacks
If you eat lunch at 11:00 a.m. and your first race isn't until 4:30 p.m., you'll likely need a snack sometime before race time. Her suggestions: a handful of almonds, a banana, a granola bar, an energy bar, trail mix with dried fruit, or graham crackers with nut butter. "Things that absorb quickly but still don't make you feel full right away," she says.

3:30 to 6:30 p.m.: Racing and Eating
It's a delicate balance, but if you're running three races, you are going to need to refuel between hard efforts. Figure out exactly how long before a race you like to eat. For some it's three hours, for others it's just two. But if you run the 4 x 800m at 4:30 and have an hour before the mile, you are going to need a few calories so that you're energized for that race. The easy solution is having a few sips of Gatorade, a bite of an energy bar and water to quench your thirst.

Eating or drinking protein can be very helpful, but be careful about upsetting your stomach. (Protein intake in between races helps with leg soreness the day after the race.) Jones says that the longer you have between races, the more protein you'll be able to ingest. She says some chocolate milk (a half cup or so) is a great post race drink, but she knows that it could cause issues with digestion. Having dried fruit like raisins, apples or mangos and sports drink can be a good snack between races as well. (Try it out at practice first to make sure that your stomach doesn't react poorly.)

When you're finally done racing for the day, make sure to refuel within 15 to 30 minutes of your final cool down. For exact numbers, as Leslie Bonci, the director of sports nutrition at the University of Pittsburgh Medical Center, said in an earlier "The Furnace" post, "replace 24 ounces of fluid for every pound lost during a run, eat 12-15 grams of protein and 35-50 grams of carbohydrates immediately after a run." Protein and carbohydrates statistics are listed on the nutrition label of most foods.

7:30 p.m.: Dinner
Pig out! Well, not exactly. Make sure to eat a full, balanced meal with vegetables, carbohydrates and protein. After a long day of racing, your body needs refueling. This could be pasta or a hamburger. And if there is a day to have dessert, this is definitely that day. (Ice cream does have protein.)

As with all nutrition suggestions from Running Times HS, make sure to figure out what works best for you. Test out anything new before a practice, not a meet, and figure out what your stomach can handle. Check back later for how to fuel for an all-day invitational.

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"All runners report for the 3200-meter run," a race official announces through a megaphone. You finish tying your spikes and are about to make your way to check-in when your stomach growls.

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http://padlet.com/stoickm/hamstringlean

http://padlet.com/stoickm/workoutbenefits

http://padlet.com/stoickm/Avocadobenefits

http://padlet.com/stoickm/Inflammation

http://padlet.com/stoickm/AreYouNuts

http://padlet.com/stoickm/kiwifruit

http://padlet.com/stoickm/FocusForSuccess

http://padlet.com/stoickm/nutrientdensity

http://padlet.com/stoickm/runinthemoment

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Mon. Nov 10th - 60 min steady run with fartleks

Tues. Nov 11th - 60 min progressive run with 10 field strides & 30 min core & weight room

Wed. Nov. 12th - 80 min Steady Long Run with 2 x Fast 800 in the middle

Thur. Nov 13th - 60 min easy run & Core Strength

Friday Nov. 14th  - 1.5 Mile Time Trial Core Strength & Weight Room

Sat. Nov 15th - 60 min easy run & core strength

Sunday, November 16th - 7 Mile Progressive Run with fartleks 20 min for girls 30 min for boys

Monday, November 17th - 3 4 or 5 3 min repeat runs at 5K Pace

Tues. Nov 18th - 50 min easy run & core strength

Wednesday, Nov. 19th - Tempo 300s with Hammers

Thur. Nov. 20th- 40 min easy run & core strength

Friday Nov. 21st- Pre race run and strides

Saturday, November 22nd - NCAA Regional Meet

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Here is the link to the Iron Strength Workout for Runners Dr. Metzl mentioned in the video.

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The doctor is in.

Dr. Jordan D. Metzl is a New York City based sports medicine physician. An accomplished marathoner and triathlete, Dr. Metzl noticed a trend in his sports medicine practice. Runners were becoming injured more often than triathletes due to a lack of cross training and overall body strength.

He created the IronStrength workout to help runners strengthen their entire bodies using only some open space, a pair of dumbbells, and a healthy dose of motivation.

This workout should be completed in one 50-minute session once or twice a week. Runners can also pull out specific sets of exercises to work on weaker parts of their bodies.

If you want the full IronStrength workout at home, pick up the New IronStrength Workout for Runners, a 2-disc DVD set from Runner's World that includes two 30-minute IronStrength routines and three 20-minute workouts.

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The doctor is in. Dr. Jordan D. Metzl is a New York City based sports medicine physician. An accomplished marathoner and triathlete, Dr. Metzl noticed a trend in his sports medicine practice. Runners were becoming injured more often than triathletes due to a lack of cross training and overall body strength.

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A short video about achillies tendonitis I came across.

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Dr. Metzl shows you how to treat and prevent the dreaded Achilles tendinitis.