HEAT

Hi all,

Starting this Sunday, there will be a Learn to Run program being run through HEAT.  There have been some people that haven’t signed up to become HEAT members because they think that you have to be an “Endurance Athlete” to be a member of HEAT.  Au contraire mes ami(e)s.  One of the goals of HEAT is to draw people together and utilize this website as a way of facilitating exercise/endurance get togethers through the forums (see forums and register here for the forums so you get updates!).

This program is designed to be for people who are not runners and are interested in getting into running.  The whole program takes 13 weeks and is very gradual working through a walk-run program to a more sustained run.  It is time based and not distance based, and are designed to help people get a gradual introduction into running.

We hope that before each of the runs (as long as there are topics…) that we will have a local runner come and do a quick run talk to the participants and then

At the end of it all there will be a fun run for everyone involved as well as any other HEAT members that want to partake…probably some social thing afterwards too.

If you know of someone who would be interested in this activity, let them know that we will be meeting every week at the River Mill Park Pergola (thing with chairs) at 9am.

However, for the first week, we will meet at 5 Lorne Street (right by Huntsville Public).

Hence, the first week is this week.  So, MAY 2ND AT 9AM AT 5 LORNE STREET NORTH. Map: http://bit.ly/c4w3rq

Go to the “I am going running” for more details under the “Learn to Run” posting.

If you have questions, email me at rich@heatitup.ca.  Otherwise, see you on Sunday!

Rich

The only thing on my mind after Jennifer Brockett’s fast paced 2hr spin class was Food! 4 of us arrived at 8:15am, men on one side, women on the other, ready to take on her 2hr challenge. We weren’t 10 minutes in before the sweat puddle under my bike began to form – by 1hr it was spreading in all directions. Yeah it was a little gross, but strangely satisfying as you could monitor my effort level by the drip rate from my handlebars. No shirking in the back corner mister! After the class I read the notice in the change room asking members to use a towel on the cardio equipment – oh well.

Thanks Jennifer and Kym for opening the gym early this morning and for pumping out the rock and roll greats to keep us “motivated” for 2 hours.

If you missed this free spin class, don’t worry there are lots of other free classes at Motivations this coming week:

Wednesday 14^th April – Yoga for runners, 5:15pm

Thursday 15^th April – Pilates, 5pm

Friday 16^th April – Yoga for Athletes, 6:15am

Call 789-9435 or email motivations@bellnet.ca to reserve.

Rob.

Hi there,

Lorraine at Motivations Fitness has kindly offered four free classes to registered HEAT members coming up in the next couple of weeks.  Please call Motivations (789 9435) or email them at motivations@bellnet.ca to register for one or more of the classes:

Saturday 10^th April……………………..Two hour  Endurance spin ………….8:15am

Wednesday 14^th April……. …………..Yoga for runners ………………5:15pm

Thursday 15^th April …………………….Pilates ………………………….5pm

Friday 16^th April ………………………..Yoga for Athletes ……………. 6:15am

Signing up for one or more classes: Please make sure that you sign up at least 48hrs before the class

If you have to cancel for some reason: Please be courteous and call or email them if you aren’t going to make it.  It might mean that someone on the waiting list could get into the class.  Their phone # is 789-9435 or they can e-mail us at motivations@bellnet.ca.

Happy training….gotta love the sunshine!!!!!

Rich

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All are welcome to come out to try something new at Arrowhead Provincial Park on February 28th, March 14 and March 21.

Skijoring is a sport which has its roots in Scandinavia, and simply constitutes any energetic dog pulling a cross-country skier!
The skier wears a skijoring harness, the dog wears a sled dog harness, and the two are connected by a length of rope (with a built in bungee). There are no reins or other signaling devices to control the dog: The dog must be motivated by its own desire to run, and respond to the owner’s voice for direction.

Don’t have the equipment?  No problem! There will be some gear onsite to borrow and instruction on how to effectively ski and guide your dog.  This is your chance to try a new  emerging sport with your own dog (who should be more than 30 lbs) or one that is already trained.

Standard Park day rates will apply…
Questions?  Contact Matt or Kristi at The Bike Shop in Gravenhurst at (705) 687-7433 or Lowell at lowell@heatitup.ca

Ok.  So I am probably the worst person for stretching, and probably should do more of it as it reduces injuries, improves muscular performance.   So, why don’t I do it.  Well, probably the same reason that most people don’t do it.  It takes time, it doesn’t feel like I am getting a workout, nor do I really like it.  But you could argue (as I am arguing with myself about this) that it probably is just as beneficial to stretch and do yoga as it is to hop on the treadmill/bike at this time of the year for a long ride/run.

So, I asked my trainer Kyra Watters to give a little blurb about stretching and how to do it.  I found some good videos that follow each of the different kinds of stretching to give you a bit of a stretching routine for both dynamic and static stretching that she goes over in her post.  So, I will pass it over to her…

If you don’t stretch you can not call yourself an athlete.

Athlete’s stretch. They know that stretching is part of the training and racing program.  It’s as important as the km’s on the bike, the laps in the pool and the post race beer.  If you choose not to stretch you’ll NEVER reach your athletic potential, complete your best time or continue to race into your 90’s.  [Think how popular you would be with the ladies if you were still  racing at 90.]

Two SIMPLE rules to stretching.

RULE #1 DYNAMIC stretching pre race or pre workout. It works best to
aid in muscular readiness. It uses movement, momentum and active
muscular effort to bring on a stretch reflex.

RULE #2 STATIC stretching post race or post workout. It works best to
increase semi-permanent muscle flexibility.

Dynamic Stretching:
The best form of dynamic stretching to execute pre race and pre workouts would be Pilates and or Yoga.  If you’re not familiar with Pilates or Yoga, simply find a DVD, pick up a book or do a couple classes. You need not worry about advance style of either. The basic moments of yoga or Pilates would be enough for efficient warm ups.

The dynamic stretching video attached has great warm stretches. I would recommend a 5 min. jog, jumping, skipping prior to doing them.

The Exercise Ball can also be used. The following video clips demonstrate some Static stretches on the ball that can simply be turned into Dynamic stretches by using constant movement, and avoid holding the stretch.  Old school side bends, high kicks etc…also work well.

More DIY videos at 5min.com

Static Stretching :
This is when you’re allowed to sit your ass on the ground, go into a stretch and hold it for 30 – 45 seconds repeatedly. You can use a partner or some other form assistance such as a towel, band or ball to increase the intensity of the stretch. The following video clips are all about static stretching. The videos clips contain stretches that are to be done POST race and or POST workout. [As mentioned above, you may change the video's Static stretches into Dynamic]

Have a bendy day!
Kyra

If you’re considering training for an endurance sport this year, you’re sure to have questions. Even if you’ve trained and competed in endurance sports in the past, you will likely have questions about how to train this year.We’ve created a new Training Programs Forum to promote local training programs.  If you have questions to pose to the community about training – this is the place to ask them and get answers. If you’d like to share a endurance training program with the community, please do! Any questions about how to post to the Forum, feel free to contact us at iwantto@heatitup.ca

HEAT Community Event: TRX Training, Wednesday January 27th, 6:30-7:30pm, $6/each, Fitt Gym, 4-60 Centre Street North, Huntsville, Map, RSVP

I was introduced to TRX training about a year ago,  and discovered that it is a simple yet amazing tool for creating a great workout. It’s hard to explain, so I recommend that you check out the video below, or some of the exercise videos on the TRX website.  This is a great opportunity to give TRX a try, in a safe, instructor led class, just for the HEAT community. There are 8 TRX’s in the studio, so we can start with a class of 8, and if there is more interest we’ll host another session. The price for this event is $6 per person to cover the cost of the instructor. I hope you’ll join me in a fun evening of training at Fitt Gym!

Please RSVP to iwantto@heatitup.ca

This video shows a few of the exercises, the Atomic Pushup (my introduction to TRX) is in the middle…

Rob. (RSVP)

I spent Saturday and Sunday at Arrowhead Provincial Park on the ski and snowshoe trails. Lots of classic and skate skiing and snowshoe running and racers and race officials out training for upcoming races.

Neil Jefferson and I ran the Hardwood Hills 3km loop in snowshoes on Saturday afternoon. It was absolutely beautiful with temperature of -14 °C and sunny blue skies. His running snowshoes being much smaller than my more traditional snowshoes seemed to be of some advantage, not to mention is long Kiwi legs propelling him in huge leaps down the hills Looking forward to participating in the upcoming Snowshoe race on January 24th. Nothing like snowshoe running to pin your heart rate in the upper 90%.

I also got a short skate ski in and ran across a few racers getting ready for the local Muskoka Loppet and Canadian Ski Marathon in Quebec. Jimmy Brendish was out on his skate skis as well, and Dave Gibson put in a huge effort with 80km on his classic skis. Of course, the ever present Steve Jones was out instructing for the Arrowhead Nordic Ski Club Ski for Fitness class on Saturday.

Sunday morning, the Six Feet Under adventure racers got in a 11km run and crossed paths with the 9am Sunday morning running group that meets at the Tim Hortons on Hwy 60.

Sunday afternoon, the Ontario Winter Games crew were out doing a dry run for the games next weekend. The sprint races are on Saturday Jan 16th, while the distance races are on the morning of Sunday Jan 17th. (Draft Schedule) This had the Arrowhead Race Centre team out to race the new Sprint loop – an exciting, fast paced event to watch.

Register now for the Muskoka Loppet or the Snowshoe Races.

Hope you had a great weekend!

Rob Horton

Here’s an update from Neil Jefferson…

There are now three races. The course is the Lookout Trail (now known as Hardwood Hill Trail), which is a 3km loop. We will have: 3km individual, 9km individual, 9km relay

The relay is for two or three person teams. The rule is that each team can only use one pair of snowshoes. That should make for a fun race.

For the draw prizes: two pair of GV cat Trail running snowshoes ($180 pr), gaiters, poles, gift certificates, and lots more.

For place prizes : 3km- $25 gift certificates from Running Free (1st place male, 1st place female), 9km individual -$50 gift cert. from Running Free (1st male, 1st female), 9km relay – working on it.

So I encourage you to put together a team or race as an individual. Let me know if you need snowshoes. I have one pair that someone can borrow. Also, AO and Sharpley’s rent them.

Register Now

If you aren’t able to race, I do need some volunteers. Call me at 789-9716 or email – jumanji96@hotmail.com