Wednesday, December 30, 2015

Nutrition Suggestions for You, the Athlete:

-Begin to change the way you think of food.  Instead of thinking of food as something to fill you up, think of food as fuel.  Certain foods will provide more energy and will help rebuild your muscles better than others.- protein is for repairing and building muscles, NOT for energy

-FOOD FIRST.  Supplements are supplemental, they do not replace food.

-Prepare meals ahead of time so you can keep healthy options with you all day to avoid unhealthy choices.
-Try to keep your macronutrients within these ranges: carbs (breads, veggies, fruits- look on nutrition labels) in between 45-65%, protein between 10-35% depending on how much lifting you are doing (if your body doesn’t use the protein to rebuild the muscles it will turn into fat), fats 20-35%  (try to stick to healthy fats- avocado, olive oil, coconut oil, etc)- remember fat has over twice the amount of calories per gram as carbs and protein does.

-As an athlete, I suggest aiming for 25-35% of calories coming from lean protein depending on how much you are working that day.  This means about 45-55% of your calories coming from carbs and 20-30% fat.  Longer distance runners need less protein than sprinters, since their energy systems are different.

-Stay away from junk food, refined pasta, white bread, as these do not hold much nutritional value.

-An easy way to ADD calories to your diet is to put them in a shake if you are looking to gain weight or muscle mass.  Peanut butter, almond butter, and nuts are calorically dense as well if you haven’t hit your goal for the day.

-Try to vary your fruits and veggies in order to get the maximum amount of micronutrients (vitamins and minerals) in your diet.

-Aim for 3 fruits and 3 veggies every day in your diet, fruit is a great snack IF you don’t have time to eat a meal 1-2 hours before a workout.

-HYDRATE as much as possible.  Don’t wait until you are thirsty to drink water. 

-Prior to exercise, drink 12oz of water.  Try to consume water every 10-20 minutes during exercise and at least 12 oz immediately after to replenish what was lost in sweat or conduction and convection.  

-Rule of thumb- you should drink half of your weight in ounces per day (not including workouts)

Mollie Martin, CSCS
ACE-Certified Personal Trainer, Certified Health Coach, Certified Group Fitness Instructor

Sunday, December 27, 2015

Holiday Half

2015 San Diego Holiday Half

SDTC Runners!!

A big shout out to all the SDTC runners who were out running the Holiday Half this weekend.  Many new PR's and many first time half marathoners.  Congratulations to you all!!

-We always loving hearing your times and race stories.  Feel free to add a comment in the bottom!

Friday, December 18, 2015

XMas Card Lane Run!!!!

San Diego
Track Club
December 19, 2015

My favorite run of the year!!  Xmas Card Lane!  Please feel free to invite your friends and family to join in this run.  Lots of fun to see all the different holiday decorations!!  Also, feel free to bring a Christmas treat to share with the runners after the run!!
Please look over the map before Saturday.  Ask your questions now! You may even want to print it out or save if to your phone.  This run is tricky!
Breakfast at Broken Yolk after!!  Email me by Thursday night if you would like to join in the fun!
Week 14
X-Mas Card Lane
Meet at Black Mountain Community Park Rd. 

Park 'n' Ride Carmel Mtn Rd, next to Rancho Penasquitos Skate Park
(Skate Park: 10111 Carmel Mountain Road, San Diego, CA 92129)

7:00am Start

Volunteer Opportunities:

Important Links
Places to Run when you aren't with SDTC

Tuesday Night Workout

Wednesday, December 16, 2015

Board of Directors - Newest Member

Please make sure you congratulate Pat McBride the next time you see him out running around the track!!  He is the newest member of the San Diego Track Club Board of Directors.

Pat McBride!!!

Wednesday, December 9, 2015

Stretching Techniques

Active Isolated Stretching (AIS)-
Held for only two seconds at a time. It is performed repeatedly for several repetitions, each time exceeding the previous point of resistance by a few degrees. Much like a strength-training regimen, AIS is performed for several sets with a specific number of repetitions.

Typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group.   These bouncing movements usually trigger the stretch reflex and may cause increased risk for injury, but can be safely performed if done from low-velocity to high-velocity and preceded by static stretching.

Requires the use of continuous movement patterns that mimic the exercise or sport to be performed. An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race.  Mobility drills should consist of working through the range of motion held for no more than 2 seconds at a time.

Self-Myofascial Release-
Relieves tension, improves flexibility in the fascia, and helps reduce hypertonicity within the underlying muscles using a foam roller or other tool.  The individual’s pain tolerance will determine the amount of pressure applied to the target area.  Perform small, continuous, back-and-forth movements on a foam roller or similar device, covering an area of 2 to 6 inches over the tender region for 30 to 60 seconds per muscle

Proprioceptive Neuromuscular Facilitation-
Stimulation of proprioceptors to gain more of a stretch, this is often referred to as a contract/relax method of stretching.  Hold this contraction for a minimum of 6 seconds per stretch.

Static Stretching-
Holding a non-moving position from 15-60 seconds, 4 separate times to immobilize a joint in a position that places the desired muscles and connective tissues passively at their greatest possible length.

IT Stretch

Kneeling adductor stretch

Kneeling hamstring stretch

Kneeling quad stretch

Mollie Martin, CSCS
ACE-Certified Personal Trainer, Certified Health Coach, Certified Group Fitness Instructor