Thursday, February 23, 2012

Running the Sedona Marathon

In 2008 I was registered to run the Sedona Marathon in Arizona but due to an Achilles injury I had to pass on the run but we did go to Sedona to enjoy the beauty of the area and to support a friend doing the half marathon. So, a few months ago when my wife asked me if I wanted to take a trip to Sedona and run the marathon I jumped at the opportunity to run in such an amazing location.



However, this marathon proved to be more than just beautiful terrain, but a very difficult course.
In the weeks prior to the race I saw my speed drastically improving so I was optimistic about setting a new marathon PR (personal record) but after arriving in Sedona I had to ask myself if that was really possible. The altitude was higher and the air thinner. The day before the race I decided to see what last year's finishing time was and realized this race has always been won at around 3 hours. For mortals like me that is lightning fast, but on a typical course that time is a laugh for high caliber runners. But this was not a typical course. The morning of the race I had been told by another runner that one should add 30/40 min to their PR time to figure out how long it would take them to do Sedona. He was right. But I was going to asses the whole thing once the race got underway to see what I would do.
Race morning came and I was having two problems. My bowls were not co-operating like they usually do and I was very tired due to not having been able to sleep well in the hotel for the past two nights. But I was determined not to let that hinder my run.
Parking for the race was a bit of a mess. The parking area was so far from the starting line that it took us 15 min to walk there so by the time I got to the starting area I had less than 10 min. until start time. It was brisk and many runners were dressed to the hilt in gloves, beanies, jackets, etc. I knew though that once this race started it would get warm fast. I stripped down to my sleeveless tech shirt, compression shorts, and running hat. Because this race was low key there was no horn, gun or such to start the race. Instead they had the crowd count down. I have to say, I loved the fact that this was a very small marathon with only 150ish runners. It gave it the feel of an ultra.
As we began the race I made my way through the crowd until I was in my pace group. The first six miles were thrilling. It was cold and felt good. The only problem was that for an asthmatic in thin cold air you tend to have a bit of a breathing problem, but it was never enough to make my break out my inhaler. This was a hilly course and I planned on using those downhills to my advantage. At one point I think I scared a runner when I can swooping up from behind on a decline that was fast enough for me to have to get up on my toes. In fact, I glanced at my Garmin and saw a pace of 5:30ish! What was I doing going that fast!
But on the sixth mile, as the course began to turn direction something became clear, this would not be a PR marathon. The wind was at our backs going out to the turn around . . . To the harder section of the course. That meant that it would be against us coming back. When mile 7 ended were on the trail. It was not technical by any means. I have run many mountain trails and this did not compare with them. However, when running a marathon there is an idea that you a suppose to go fast but these pesky rocks underfoot were making that a issue.



By the time I hit mile 11 it struck me that I had not seen the lead runners on their way back yet. And then one emerged. He looked beat. And eventually, staggered with lots of space between them, more came up the trail. They all had that exhausted look. Wow, that's not good when you still have half the race to go. From that point the course took a two mile dip and declined. All you could think was about having to run back up this thing. And back up it we went as we made the sharp (too sharp) turn around. And as soon as you started up there it was to meet you . . the wind. And it was not a nice wind.
For the next 7 miles I saw something I have never seen before on a marathon. Good runners were walking! It was almost as if someone moved the "wall" up to the 14 mile mark! Runners we looking beat. By this time I gave up on a PR so I switched into ultra runner mode and thought of this whole thing as a good training run. I was able to pass up a good little number of runners because when they went to walking I still ran uphill at a slow pace. Eventually my fast pace at the start of the race caught up with me on the last 3 miles and I too had to do a little walking. I made a comment to one of the water station workers that if I had known I was going to end up going this slow I would have brought my camera. The views were awesome! The race ending was not so spectacular but what made it special was that directly behind the finish line and in front of me as I ran towards it was a set of bleachers and as I ran towards the finish line I could see my little girl and wife sitting and waiting for me. I waved to them as I came across and my little girl smiled and waved back. That was the first time any of my kids have ever seen me finish a race.
Within 10 min of crossing the finish line I was laying down on a massage table and getting the knots worked out. Wow, that felt great! That was the first time I have had a finish line massage.
So, some final thoughts on the Sedona Marathon:
1. Don't expect to set a marathon PR there. It is not your typical marathon. If you come in under 4 hours you are a rock star.
2. What is up with the Pink Jeeps driving all around the course whipping up the dust! I know they are sponsors but come on! Lol
3. Take a camera. Take pics. Have fun. Enjoy the run.
4. Put a road runner on a trail and he is still a road runner. You trail runners out there will get that one.
5. I was completely shocked at the amount of litter my fellow runners left on the trail and streets. You would figure that with such a beautiful and pristine environment they would think more about throwing down that energy gel packet but nope. I was embarrassed for them.
6. The medal is cool. It is a four part medal and this year was the first year to get the first part. So I have to go back for 3 more years if I want the rest of it. However, each part is a complete medal and looks good alone. Great marketing.
7. Love the tech shirt from the run! It is a burnt orange that resembles the red rock of the area and does not have lettering covering the whole thing. Very comfy.



As you can guess, I will be going back next year for another shirt, another piece of that medal, the views, and with a camera.

Tuesday, November 22, 2011

BEST Deal of the Year: 25% OFF TRX Purchases & FREE Shipping!

Don't miss out! This is the BEST deal of the year from TRX. It runs from Nov. 23rd-28th and after that you will not see this good of an offer again until next November! This is a great time to get those Christmas gifts, grab that NEW Tactical TRX and TRX FORCE Program! Or grab a few of those awesome TRX workout DVD's and downloads for when you are away from your trainer.
Use this link and enter the code at checkout!

Get 25% off plus free shipping and bonus gift

Monday, October 24, 2011

Working Out While Sick

As we head deeper into Fall and then into Winter I get ask more often than any other time of the year, "Is it ok to workout while sick?" If you are under the weather it appears that working out in moderation may actually give a boost to your immune system, while an intense training session may overload your immune system (since it is working to help you recover from your cold and now doing extra work trying to help the body recover from that very demanding workout) and be detrimental to a quick recovery from the illness. Also, adhere to the "neck-up" rule. If your symptoms are from the neck up (runny nose, cough, sore throat, etc) then your good to train, but if they are below the neck (bowel issues, vomiting, etc) then don't even think about it.

Here is a list of further guidelines to consider while working out with a cold.

-Let your trainer know you are sick before you meet with them (thank you)
-Reduce you workload by using less weight
-Workout every other day (no back-to-back workout days)
-Only workout for about 30 min
-Do not train to failure or total exhaustion (just stimulate the muscles)
-Do fewer sets and exercises
-Rest more between sets
-Listen to your body, if it is saying "enough" that your done
-Consume lots of fluids (member to check the calories)
-Get plenty of vitamin C
-Lots of sleep and rest
-Easy cardio
-Train only 3 days a week
-Be safe in a weakened state and consider using machines, TRX, dumbbells and avoid equipment that could lead to injury
-Consider not going to the gym for your workout and training at home or outside for the sake of the folks at the gym who don't care to catch your but


Thursday, October 20, 2011

TRX FORCE Kit on SALE!

Thats right folks! If you have ever wanted one of those cool military style TRXes and the BEST TRX workout program they have ever produced at a great price then this is the time. But you better get it fast before they are all gone because supplies are limited and once this version is gone, it's gone for good. This kit features the best in class P2 TRX Suspension Trainer, Door Anchor, and Workout Program. You will NOT regret this purchase!
Order yours by clicking on the banner below and get that great saving deal!

TRX FORCE Kit. Now only $174.95

Wednesday, October 19, 2011

"What Is That Clicking Sound In My Shoulder?"

Have you ever done a shoulder press and heard that odd clicking sound coming from somewhere benieth the eidemis of your deltoid? It's at that moment yuou pause and ask yourself, "Is that ok?" The answer is "yes," unless there is pain that accompanies it. That clicking noise is caused by the rotator cuff tendon moving back and forth over the bone. Although not typically a cause for concern it can sure be annoying. Often it can be alliviated with a little bit of warm-up eercise before heading into your workout. However, if there is pain, stiffness, or looseness accompaning the click than you likely need to pay a visit to a doc and get it checked out to rule out some serious injury.

Friday, September 16, 2011

Congrats to Chicago Autism Runners


This is just a bit late, but I wanted to say congrats to all of my runners who ran with Team Up with Autism Speaks at the Chicago Half Marathon on September 11th. Great job to you all and a big thank you for running for autism! It was a privilege to help you along your journey to the finish line! Looking forward to hearing about your individual races and what your plans are for future races.
Run strong!
Coach Chris

Monday, September 12, 2011

23k EXECUTIONER

Well, the EXECUTIONER TRX Workout is about to hit 23k views on Youtube and that is big number for me. I want to thank everyone for the kind works left at the various site where it was posted and just post some of my favorite ones here.

Here is what Jonathan Ross, TRX Master Trainer and two time IDEA Personal Trainer of the Year had to say about it:
"Love the creative ways to use the TRX. Yes, advanced stuff, but the limitless way you integrate the body with the TRX in different combinations here is the real winner. And that can be done with many exercises for any fitness level. Can’t wait to try it out soon – and thanks for including my 'Ross Hamstring Curls.' An honor to be included in your 'Executioner' workout!"

And here are just some of the things that the other trainers and average joes have said:

“Awesome stuff Chris!! Some really cool new innovations in this kick-ass routine. Can’t wait to try it this week! Thanks much for sharing the magic. Cheers, Randy”
Randy

“Finally a good video of TRX, very good!!! Congratulations, post more i am personal trainer and it helps me a lot.“
prasuntagus

“Best TRX workout I've seen so far. You're a genius on that equipment. I am able to get through 70% of it and hope to conquer it within a couple of weeks.”
dlser 3

“Amazing video my friend... very creative and challenging. Your a master at your art!!”
suprimacy1

“OH My! Chris you are a TRX genius! This workout looks amazing. I will give it my best…”
rachelhomefitness

“Chris, this routine is unbelieveable, it’s so hard but I see the results!!!! hope you show us some more!!”
santiago díez

“You’re a machine!! After so many years in this industry and the threat of burnout looming on my vocational horizon…I’m inspired – even excited again about training my clients and myself! Thank you from every milometer of my aching body!”
Carre

“I am sore from a TRX workout I did yesterday and watching this video let me know I have a long way to go. That was amazing. Going to try that workout next week.”
heisthetruth

“I must say That the work out was awsome . not alot that I can do with my clients yet but thanks for giveing me so many new ideas . need to keep TRX fresh. thats what keeps my clients comeing back. Thanks chris”
Trainerchrisransome

“Ah...Man this is going to be a @#%*$ to do.…”
tinman765

“Wow dude!! definetly the best exercises for TRX I've ever seen!!!!”
juljalala

“Chris I did this today. Hardcore.”
fitdre

“PHENOMENAL!!!! This is worth GOLD! It's like finding all the hidden treasures of the world - delivered in one exceptional workout! This is a thing of BEAUTY! CONGRATULATIONS! WOW!”
Enigma277

“TRX Ninja !!”
goggs2003

“Wow….amazing workout chris…. I’m going to give it a try…but I know none of clients are capable of doing this workout right now…but it’s nice to see how much more you can do with TRX ..”
Breeda willis

“murderous”
prenymo

“yeaaaaaaa! can’t wait to try some of these of these moves. Believe it or not, I have 2 65+ clients (women of course) who will attempt anything!”
joanna

“Can’t wait to try this amazing workout. My hardcore clients are really gonna love this. Thanks!”
karen speir


“I just did 2 rounds with 10 reps per exercise… maybe next time I’ll get three. If you really push yourself with this workout, have a bucket ready. I was feeling queezy at the end. Chris really is a TRX genius”
cranestyle916

“Brilliant innovation. Love it.”
Ruth Caplan

“INCREDIBLE!! Thanks so much for sharing!!!”
jsfitness

And in case YOU have not seen it yet . . .