Hill Running – Running Through the Hill

Due to some scheduling issues Coach Dave will be debriefing his Marathon run next week. So today we are going to let Coach Jeff give you some more advice on running hills.


Fuel for Marathon Training

Those looking for todays new post, it will be posted by midday.  We apologize for the delay.
The holidays are upon us and we all know what that means:  parties, alcohol, desserts and comfort food are tempting us at every turn.  It’s easy to rationalize during the holidays.  Maybe you worked hard all year and want to slack off or the stress of the season foments poor nutrition decisions.  What a great time of year to have a serious training or fitness goal.  It’ll keep you on the right track if you’ve got got a goal. Make sure you’re spending time with people that share your goals, understand your mission and are supportive.
Many of our family members won’t be on the program and it might feel a little awkward to eat healthfully in front of them.  We’ve all got that grandmother or aunt or mom that wants you to have just one more helping.  It’s no secret that the happiest people are those that eat long meals with family and friends.  I’m a big believer in this proposition and I won’t be missing out on any of the fun.  At the same time, I’ll be mindful of my nutrition with some careful planning.
Here are a few tips that I’l be using this holiday season:
  • Eat before you go out.  If you’re already full from eating healthy prior to the holiday party, you’ll increase the likelihood of making good decisions while you’re there
  • Have your training planned out the week before.  If you know you’ve got a difficult workout the next day, you’ll be more likely to consume the right fuel to perform.  It will also keep you away from the spiked egg nog.
  • Offer to be the designated driver.  With great power comes great responsibility.  Your friends will appreciate it and it’ll keep you out of trouble
  • Keep healthy snacks handy.  I travel with raw almonds with me most of the time.
  • Check in with your goals using the morning ritual.  If you don’t have a morning ritual visit Unbeatable Mind and get one pronto.  Your priorities will be in order and it will help you make the right decisions.
In four weeks of training, I’m visibly leaner and I’m getting faster.  The combination of my fantastic training plan developed by SEALFIT Coach Jeff Grant and my nutrition plan monitored by our resident nutritionist Danielle Gordon have been on point.  I don’t measure my performance (or my self-worth) on the scale, but many have asked how much weight I’ve lost and the answer is 8 pounds since the training began.
I’m eating to fuel my workouts and recover as fast as possible.  This means a lot of good fat in my diet.  Here’s a typical day:
Oatmeal with blueberries and nuts or almond butter
Train (based on what’s on the schedule for that day)
Eggs, bacon, vegetable
Ahi Poke, broccoli
Grilled chicken, guacamole, salsa fresca, black beans, spinach salad
If I’m still hungry and it’s getting late I’ll eat a piece of fruit (usually an orange or an apple).  After the first few weeks I added oatmeal in the morning because I really felt like I needed some extra calories to fuel my training.  I’ve also added some pre and post workout supplements.  The pre-workout is mostly carbs and the post formula is a combination of carbs and protein.
Diet and fueling for performance is a constant process of testing, learning and tweaking.  I invite you to try different options for your own training.
Here’s last weeks training plan and results.

Sunday: 30min weighted run with 10#

Monday: 4x800m (3:20, 3:14, 3:34, 3:22)

Tuesday: 2:30 run (15 miles-on Strava)

Wednesday: rest day

Thursday: OPWOD (Baseline, Strength, Stamina only)

Friday: OPWOD (Baseline, WC, Strength only)

Saturday: 2 mile tempo run (15:46)

Coach Dave

Giving 100% with each Micro Goal

In this video, Coach Mark Divine will show you how to achieve a 100% success with a long term goal by giving 100% to the micro goals leading up to it.

Giving 100% with each Micro Goal from Mark Divine on Vimeo.

Front Squat Improvement Stretch

In this video, Coach Rick will walk you through a front squat improvement stretch. For a safer and deeper improvement stretch, be sure to use a partner and take it very slow.

Front Squat improvement stretch from Mark Divine on Vimeo.

Be Aggressive!

Listen as Coach Rick Ball talks to our Comprehensive Academy about the right state of mind when approaching the bar, especially in Olympic Lifting. Be aggressive! Own the bar! Throw it through the roof. And you will be successful.

Hooyah! Now go get to it!

Increase your mental toughness training with Mental WODs.

As you know, SEALFIT is an integrated training model combining physical fitness together with mental toughness. For where the mind goes, the body will follow. So increasing your mental acuity is a key aspect to SEALFIT Training.

In order for you to make this a regular part of your training model we will be including a Mental WOD weekly on SEALFIT Online. You will be able to access it through the WODs drop down.

Here is this week’s Mental WOD:

Title: Belly Breathing

Purpose: Train yourself to breathe deep into your lower lungs by activating your belly to draw the breath in. This has the powerful effect of getting more energy while also calming your body.

Quote: “To unlock greater potential – just breathe like you were meant to.” – Coach Divine

WOD3 times a day practice belly breathing for 1 minute.

Process: Breathing through the nose, draw breath deep into your lungs by expanding your stomach. You will  draw your stomach out like a balloon as far as possible and let this expansion draw air down. Avoid using your chest and diaphragm in the process. Exhale the air by compressing the belly, as if trying to touch your belly button to your spine.

Deck of Cards

Coach Mel shows you a fun option for a Grinder PT session – Deck of Cards.  If you wanna follow along a challenging Kettle Bell Grinder PT, check out this KB Deck of cards with Coach John.

This particular example is:

Hearts = push ups

Clubs = burpees

Diamonds = flutter kicks

Spades = sit ups

Joker = run
Mix it up and choose exercises that work different elements. Just make sure to balance the suits.

Train hard and train safe. Hooyah!