Posts Tagged ‘ training ’

WWYWT? More Roadwork – 5K? Better believe it.

April 25, 2012
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Wednesday morning!!!!!!Yesterday was officially my last college class as an instructor/professor. Very bittersweet moment overall. It was a great class, but it’s time to start a different phase of my life away from education after over 17 years. Sigh… enough of that. Today was more road work for the kid. I plotted a great map on Google and took off.

Temperature: 65 degrees. By the time I finished the run it had edged up to about 70 and the sun was pretty bright. It was still very nice weather for a run.

Terrain: The suburban concrete jungle, the skreets, the hood, actually just the sidewalk with moderate hills. Then again a lot of the street didn’t have sidewalks and the road was too narrow so I actually went off road today. My legs don’t like the instability of the grass and dirt.

Distance: According to Google Maps it was 3.3 miles. A 5K and it felt pretty easy just for the record. I ran a pretty decent pace as well.

Time: 36 minutes, give or take a phone call and some texting about a buisness meeting with my PR guy. Aspiring writers have to eat and if he can get some books sold (shoulder shrug).

Soundtrack: Pharoahe Monche channel on Pandora. I just can’t stop listening to this one channel.  Dopest song of the run? I Try: Talib Kweli featuring Mary J. Blige. For the life of me I can’t figure out why people really respect a lot of Hip-Hop artists out there. I guess it’s all a preference thing, but if I can get motivated and get political with a song that I can run too, why would I listen to anything else? I know… sometimes I just want to bob my head. What was your workout today? Leave comments in the bottom if you want.

Stay motivated.

Need some running shoes visit the site www.arch-usa.com

 

WWYWT? What Was Your Workout Today?

September 20, 2011
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Wii Training… Okay now that you are done laughing I dare you to take Wii Sports for a test drive. As far as motivation is concerned, it’s tough to get to the gym sometimes and when you are working through a calf injury like mine, you have to stay active and running on a calf injury for a 6-2, 220-5lb guy can wreak havoc on your legs and lower back. In other words, as much as I have grown to love jogging, I can’t do it with this leg injury.  I have to find another workout that will allow me to get cardio, stretching, legs and arms in. It is an overall workout.

Okay so this is the key to a great Wii workout using Wii Sports.  When you are playing, clear out enough space and perform the actions in the same manner that you would the actual sport. During the workouts make sure you keep a focus on your core, twisting and flexing while making the movements. Here is the breakdown of my workout today.

Wii Tennis: Best of 5. My level is Pro +2000. I do a full body extension with toe raises when serving the ball. I also do squats between matches. When I perform backhands and other swings I use my core and it is basically a trunk twist. This works.

Wii Baseball: I am only at the +1000 level in baseball. When I swing I crouch and make my strikezone smaller which is like going to basketball practice and sitting in defensive position for an extended period, which works the quads and glutes. Instead of simply using the Wii remote and moving it, I use my shoulder and perform a full swing. When pitching I lift my long and step through which is a lunge.

Wii Bowling: Wii Bowling is not a strenuous exercise and simply allows for a cool down before diving into the hardest part of the Wii workout… boxing.

Wii Boxing: If you are looking for a way to get those biceps burning and shoulders toned, Wii Boxing is perfect. Wii boxing is also a great cardio workout. I typically go for 5 bouts. I stay on my toes when I am not boxing and then I use lunges, trunk twists, side bends and I jump probably 200 times during these 5 bouts. My pro level is 2000+ which makes my matches very difficult. Between matches I sometimes get my Billy Blanks on and use the remotes as the height bar to lift my leg which also works on the core.

Wii Golf: After Wii Boxing, golf is a perfect cool down and in all honesty it will work on your real game. Using the correct form for swinging off of the tee is another alternative workout for your core and balance.

Overall my workout on the Wii extends to about 1 hour 10 minutes. If you are having trouble getting motivated to workout, start working on your Wii fitness routine to stay motivated.

WWYWT: What Was Your Workout Today?

September 9, 2011
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I was using Facebook Notes to do my updates for WWYWT? So today I decided to come back to the blog. For the past 2-3 weeks I was using the Wii for my workout. Don’t laugh… I dare you to do 10 matches on Wii boxing and 5 matches on Wii Tennis and then round it off with baseball, bowling and 9 holes of golf.  It’s an incredible workout. Seriously. I was on the Wii because I had a calf strain and I had to rest up but I didn’t want to lose the cardio.  With a calf strain it is very hard to toe off which means running is out of the question.

Yesterday I rolled off 2.5 miles. Today I went back to 3 miles. Using the Wii actually strengthened the muscle because in boxing I was lunging and in tennis I was doing toe raises.  So how did I do today?

Distance: 3 Miles on the road with several medium hills and one very big hill.

Time: 9:40-10:15 Not a very good pace at all. But those hills were tough. 35 minutes total.

Style: A combination of forefoot striking and heel to toe. My feet begin to roll towards the end.

Shoes: CG097II I continue to love the lightweight feel of the shoe. Although I can feel a lot of the rocks in the street, the lack of weight allows me to keep a solid stride instead of dragging my feet.  In most shoes for big guys the shoes add another 5 lbs which over the course of a 5K can really slow you down.

Soundtrack: The Reunion Mixtape- Talib Kweli and DJ High Tek.  Excellent running music.

Get up, get out and do something!

Stay motivated.

ARCH Summer 2010 – CG097 Running Shoe

August 17, 2011
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After the success of the Tori, I decided to get back to my roots in sports. Since I don’t play basketball as often as I use to, I decided that I would dive into training. My background as a NFHS certified coach and my camp coordinator experience led to the creation of the CG097 running shoe. I developed an idea called P Grip which placed rubber lugs where the foot strikes the ground during running. The goal was to minimize the amount of rubber to decrease the weight. The concept was great but the actual production model of the shoe looked akwward because of the outsoles use of foam. The shoe took its inspiration from two of my favorite brands: New Balance and Nike. The name was derived from my boot camp company 097 and my point guard who was murdered in San Diego last year: Courtney Graham. I made only 120 pair of these shoes and sold out. I took the profits though and did something that wasn’t smart. I worked on a basketball shoe sample. I should have continued making colorways. The cost of my samples drained my resources and I haven’t released a shoe since the summer of 2010.
Chris Dixon the winner of the Future Sole Jordan Brand contest made the white colorway. The video below is of me running in the original sample. My current CG097II takes its cues from the original sample and uses a blend of two technologies, but remains faithful to the lightweight concept of using foam.

1st sample

Chris Dixon colorway

production blue/grey

P-Grip

WWYWT?: What Was Your Workout Today?

August 2, 2011
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Since I redesigned the website I erased a lot of information on the update of the CG097II running shoe. I will try to update as much as I can here. I took about 9 days off from running to concentrate on the business since the big collapse from ebay and the market. Read about that below. Big mistake in regard to my conditioning. I was getting my mile back to under 10 minutes and moved back to 2-3 miles per day. Today, just to get the feel back I ran a short distance, but I used long strides.

Distance: 1.1 Miles on the sidewalk with one medium sized hill. 

Temperature: 90 degrees, heat index 95.

Notes: I am still working on my forefoot strike form to reduce injuries, knee and hip pain, and it is working. My calf muscles are burning and it feels like my achilles is straining some, but there isn’t any pain at all, just tightness. I was able to complete the mile without resorting to using my whole foot when I felt slightly tired.

Shoe Notes: I have had the sample for over a month now and Ian and I have redesigned the shoe. We lowered the collar around the ankle which is the biggest change. Ian suggested an increase in the size of the logo and an added heel pull tab. I wish I could go ahead and make another sample and do the order, but finances have slowed the project down considerably. Which is perfect since the side panels on the shoe were made for Fall running and wear. Back to the shoe. The foam is beginning to compress, which place the foot closer to the ground when running. This isn’t a bad thing. I can feel the ground and I am responding a lot better and not resting my feet between each footstrike. I am staying on the balls and midfoot where the rubber is on the shoe. I have been using the outside of the my foot some and the foam is shredding some, but the shoe is still very responsive. It is still an 8 out of 10. I need to decide on the shoe insert. The thicker foam insert slips some although it does provide additional cushioning, heavier runners may feel some problems with stability.

Soundtrack: Mos Def “Roses” from The Ecstatic 3:42 seconds, Fashawn “Intro” from Boy Meets World 2:17, DJ Quik feat. AMG “Trouble” from the Best of DJ Quik 3:39, Mos Def “Ghetto Rock” from The New Danger 2:00 minutes. Total time 11:00

Overall: Not a very good time, but that’s my fault for taking all of that time off. Anyway, What Was Your Workout Today?

stay motivated

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