Spring is Here! Well, sort of . . .

That means we’re are gradually moving boot camp classes outside. I can’t wait until we’re sprinting up the Green Monster (as we affectionately call it). So, when you come to class, come prepared with shoes that you don’t mind getting dirty or wet. Plus, you may need to dress in layers.

It’s been a while since I released a boot camp post. I have a few more months left of an intense graduate program to earn my principal license and MEd. So, my writing has been consisting of papers!

I want to thank my posse of boot camp instructors for filling in when needed and keeping the energy high!

Don’t forget that the fun run/walk has started again in Fairfax on Sundays at 2:30pm. Meet at the brick church next to Foothills Bakery. Bring your dog, kids on bikes/in strollers . . . run/walk a 5k, 10k, or whatever you feel like.

Essex Classes are Shelved after April 20th

Yes, we decided to shelve the Essex classes for the summer. The last class is this Saturday morning, April 20 at 7am at Aspire. There is not a Tuesday (4/16) class since the room is not available. We’ll consider offering classes again toward the fall if a demand emerges. We’re working a new angle and will keep you posted! We want to thank the Essex Jct. Recreation and Parks for hosting the classes.

100 Day Challenge

The Challengers are nearing the end of their 100 days, but their road doesn’t end then. They’re armed with an abundance of nutrition information, great recipes, renewed focus and new friendships, which will serve as their circle of support. The last day is April 30. Please lean on these challengers if you have any questions about food choices and recipes. They are a great resource!

Winner of Monthly Boot Camp Drawing is . . . .

Barb S.!!! Congratulations, Paula drew your name. You will receive your prize when you come to boot camp by the end of April . . . so get back here Barb, we miss you!

Everytime you bring (er, drag) an adult boot camper, your chances increase. Didn’t win? Don’t worry. All chances are carried forward month-to-month.

I’m Running and Not Losing Weight!

We know, we know. It may sound cruel and unfair, but running alone won’t make you thin.  While exercise burns calories, it has another effect: it stimulates hunger.   That causes us to eat more, which in turn can reverse our weight-loss.

So, that post-run white chocolate and raspberry muffin from Starbucks you feel you’ve earned? Well, chances are it’s putting back on what you worked so hard to shed. Exercise, in other words, doesn’t necessarily help us lose weight. It may even make it harder. 

Also, change up your routine. Is your body used to running the same pace 3x a week? It’s time for a change . . . interval training is the key! According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. High intensity exercise such as intervals are better than long, slow endurance exercise.

Want to Increase Speed? Endurance? Answer: Interval Training

Interval training works both the aerobic and the anaerobic system. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

It’s thought that by performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

The Benefits of Interval Training

Interval training adheres to the principle of adaptation. Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance.

Interval training also helps avoid injuries associated with repetitive overuse, common in endurance athletes. Intervals also allow an athlete to increase training intensity without overtraining or burn-out. Adding intervals to a workout routine is also a great way add cross training to an exercise routine.

Source: http://sportsmedicine.about.com/

Upcoming Local Run & More Adventure Style Events

Local: Saturday, April 27 at 10am; 5k Trail Run at Lamoille Union Middle School (fundraiser for their class trip). Their trails are beautiful! Contact Jim Roy at jroy@luhs18.org if you have questions.

Local: Fairfax 5.11 Rescue Run on Saturday, May 11: http://www.fairfaxrecreation.com/annual.html#rescuerun

Hero Rush on May 18 in Balston Spa, NY. Not too far!! http://www.herorush.com/events/new-york/

Mountain Mucker, June 1 in NH: http://themountainmucker.com/

Renegade Playground, June 8 at Stratton, VT: http://www.renegadeplayground.com/2012/12/latest-events2/

Tough Mudder at Mt. Snow in August: http://toughmudder.com/events/new-england-2013/

Spartan Races. The Beast in Killington on Sept. 21, and Sprints in August & November in MA. http://www.spartanrace.com/spartan-obstacle-racing-events.php

Zombie Race in Essex on Sept. 28: http://zombierun.com/sample-page/zombie-run-vermont-2013/

Shale Hill in Benson, VT. All types of races. http://www.shalehilladventure.com/events/

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