Warm-up and Stretch before and after you run

Before beginning your run, warm-up and stretch.
To warm-up, take a brisk walk or easy jog for 5 minutes.
Then, take 5-10 minutes to stretch.
The following link illustrates the stretches we used during this morning's workout:
http://running.about.com/od/stretchesforrunners/tp/stretchesforrunning.htm
When you finish your run, take 5-10 minutes to cool down with a brisk walk or easy jog. Finally, stretch your muscles again.
***The rule of thumb when it comes to stretch is this: Pain is not good. If the stretch hurts, you're straining your muscle. *** Keep your stretches in a comfortable zone.

Perfect Planks!

Check out this short video on planking!

http://youtu.be/MHQmRINu4jU

How to do a Push-up

Are push-ups a challenge for you? Well, you are not alone! They are difficult for most of us! That's why they are so great for your core!

Check out this youtube video http://youtu.be/Eh00_rniF8E. It will help you to establish good form when doing push-ups.

Remember what I said at tonight's meeting. I'd rather you do one good push-up than ten lousy ones. Work on your form first. Then, try to complete two or three good push-ups. Once you've established good form, add one more push-up each day.

Hydration and Running

Pre-hydrate to Run Fast
Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands.

DRINK UP Drink eight to 16 ounces one to two hours before a run.

Didn't plan ahead? Fifteen to 30 minutes before going out, drink at least four to eight ounces of fluid.

POSTRUN
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

Nutrition -- Fuel your Body!

Top 7 Foods for Runners
From repairing muscle to maintaining energy, runners' bodies have special nutritional needs. Here, seven great foods to include in your diet -- and peanut butter tops the list!

•Small bagel with peanut butter
If you're a morning runner, you know it can be tough to hit the road on an empty stomach. It's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power. This quick-and-easy snack has carbs and protein, plus it's easy to digest.

•Bananas
If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. A bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.

•Berries
Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That's why, in addition to their high fiber content, berries are a good option for runners. The vitamin C and potassium they contain help the body repair itself.

•Broccoli
This nutritional powerhouse has Vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and health.

•Low-fat yogurt
Running and other weight-bearing exercise can help you improve your bone density. But calcium is an essential part of the equation, and many runners don't get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein -- important for building muscle and recovering from tough workouts.

•Lean beef
In addition to being a quality protein source, beef is high in iron, an especially important element for runners. (Iron deficiency can lead to fatigue.) For vegetarians, beans, peas, green leafy vegetables, and iron-fortified cereals are good sources of iron.

•Wild salmon
In addition to being a good protein source, salmon contains loads of heart-healthy omega-3 fats, which can counteract inflammation and fend off disease.

Originally published on FitnessMagazine.com, September 2006.

Workouts for the Month of June

Wed., June 8 ~ At home
Continuous Run/Stretch = 2-3 miles
**Beginners= Run 3/Walk 3 x 5
Core Exercises
10 p-ups, 20 s-ups, plank 1minx2

Thurs., June 9 ~ At home
Bike at aerobic pace = 30 minutes/6-8 miles

Friday., June 10~At home
Continuous Run/Stretch/Core = 2-3 miles
**Beginners= Run 3/Walk 3 x 5
Core Exercises
10 p-ups, 20 s-ups, plank 1minx2

Sat., June 11~At home
Continuous Run/Stretch = 3 miles
**Beginners= Run 3/ Walk 3 x 5

Sun., June 12~At home
Bike at aerobic pace= 6-10 miles

Mon., June 13~Mrs. Hineline's 8:00-9:00am
Continuous Run/Stretch = 3 miles
**Beginners= Run 5/Walk 2.5 x 4
Core Exercises
12 p-ups, 22 s-ups, plank 1minx2

Tues., June 14~Oregon Pool 12:00-1:00pm(249 Brook St)
Lap Swim or(Bike at aerobic pace 6-8 miles at home)

Wed., June 15~Mrs. Hineline's 7:00-8:00pm
Continuous Run/Stretch = 3 miles
**Beginners = Run 5, walk 2.5 x 4
Core Exercises
14 p-ups, 24 s-ups, plank 1minx2

Thurs., June 16~Oregon Pool 12:00-1:00pm
Lap Swim or(Bike at aerobic pace 6-8 miles at home)

Fri., June 17~At home
Continuous Run/Stretch = 3 miles
**Beginners = Run 5, walk 2.5 x 4
Core Exercises
14 p-ups, 24 s-ups, plank 1minx2

Sat., June 18~At home
Continuous Run/Stretch = 3 miles
**Beginners = Run 5, walk 2.5 x 4

Sun., June 19~At home
REST!

Mon., June 20~Mrs. H's 8:00-9:30am
Continuous Run/Stretch = 4 miles
**Beginners = Run 7, walk 3 x 4
Core Exercises:
15 p-ups, 26 s-ups, plank 1 min x 2, 18 squats

Tues., June 21~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)

Wed., June 22~Mrs. H's 7:00-8:30pm
Continuous Run/Stretch = 3 miles
**Beginners = Run 7, walk 3 x 4
Core Exercises:
15 p-ups, 26 s-ups, plank 1 min x 2, 18 squats

Thurs., June 23~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)

Fri., June 24~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 7, walk 3 x 4
Core Exercises:
15 p-ups, 26 s-ups, plank 1 min x 2, 18 squats

Sat., June 25~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 7, walk 3 x 4

Sun., June 26~At Home
Bike at Aerobic Pace 6-10 miles

Mon., June 27~Mrs. H's 8:00-9:30am
Continuous Run/Stretch = 4 miles
**Beginners = Run 8, walk 2 x 3
Core Exercises:
15 p-ups, 28 s-ups, plank 1 min x 2, 18 squats

Tues., June 28~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)

Wed., June 29~Mrs. H's 7:00-8:30pm
Continuous Run/Stretch = 3 miles
**Beginners = Run 8, walk 2 x 3
Core Exercises:
15 p-ups, 28 s-ups, plank 1 min x 2, 18 squats

Thurs., June 30~Oregon Pool 12:00-1:00
Lap Swim 30 minutes (or Bike at an aerobic pace 6-8 miles at home)

Fri., July 1~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 8, walk 2 x 3
Core Exercises:
15 p-ups, 28 s-ups, plank 1 min x 2, 18 squats

Sat., July 2~At Home
Continuous Run/Stretch = 3 miles
**Beginners = Run 8, walk 2 x 3

Sun., July 3~At Home
REST!

The only one who can tell you 'you can't' is you. And you don't have to listen. – Nike

Welcome to the St. Ambrose Cross Country Team Blog!

Cross Country is the ultimate Catholic sport. And, our summer training program will be focused on putting everything we've got into every workout! Why??? Because as Catholics, we understand the meaning of sacrifice...we understand that we are called to give of ourselves to benefit others. We know that the challenges we face in training can be used to glorify God. Offer it up!! You betcha!! With every stride, we offer up our joys and our sufferings to our Lord. And with that kind of attitude, that kind of faith and trust -- our tiny, but mighty team -- will accomplish great things this season!

Here's to a great season, Guardians!!

Press on!

In Him,
Coach Hineline