I just want to take a few minutes and mention a few quick updates that have unfolded within the last few weeks. Things have been busy, but good busy.  There is a show on Comcast Sportsnet called “Net Impact” that has expressed an interest in telling my story. The show features human interest stories about people and their journey above and beyond sport. I met with show host Gregg Murphy and his camera guy Brian  last week and we shot interviews as well as some training in the pool. The cool thing was that I got to wear a head mounted underwater mini camera. I can’t wait to see how that footage turns out. We will film one or two more sessions over the next couple of weeks and the show should air in March on Comcast Sportsnet. Gregg is a great guy and I am looking forward to our next session. I will keep people posted.

We shot those Net Impact interviews and swim footage at the YMCA in Delaware County PA where I am a longtime member and board member. As it turns out, Gregg Murphy is also on the board of his local YMCA in Gloucester County New Jersey. A couple of days after we filmed, Gregg approached me about being their keynote speaker for the 100 year anniversary celebration of their YMCA. It took me about 6 seconds to think about my answer, after which I responded with an enthusiastic, “I would love to do it. Count me in. And THANKS”. That will be in March and details are still pending. It should be a nice night. And I always welcome the opportunity to connect and network when it comes to the YMCA and all of the good that organization does.

Registration is now OPEN for the Brad Schoener Memorial 5K and Music Marathon which will be held on May 19th. I am directing this race again and hope to treat you all to some new surprises this year – as soon as I figure out what they will be.

I am also working with the legendary and renown band Chico’s Vibe in helping them “orchestrate” a new 5K which will benefit hunger relief. This is still a work in progress and nothing is definitive yet but November 17th, 2012 in Havertown PA is looking very probable. Complete details will be announced once they are confirmed. Expect a FUN event, with registration and timing handled by Tim Krueger’s Run the Day. The band’s front man Dennis Chiccino, and I go back to the mid 1980’s and if the first planning meeting is any indication, this is going to be one heck of a fun trip.

Other than that, not too much is “new”. Training is going well. I feel good. Team in Training is in full swing. Our St. Anthony’s triathlon team is just starting to hit their stride and we started recruitment for the Philadelphia Insurance Triathlon this week. Summer will be here before you know it.

Also, to help get you over the winter hump, please don’t forget to visit this year’s Endurance Sports Expo. The Philly area local event will again be held at the Oaks (Pennsylvania) Convention Center the weekend of February 25th and 26th.  Other locations have also been booked in the region. Be sure to visit www.endurancesportsexpo.com for complete details.

I once again can walk above the clouds with clarity and confidence . On January 23rd I had my semi-annual routine blood work with my oncologist. The weeks leading into these appointments are always filled with angst and anxiety for me. I always find myself asking all of the wrong “what if” questions. But I am happy to report that the results were spot on perfect once again. I had a great appointment and chat with my oncologist.

Also, I have just signed on to work with Philly Health Watch and am very much looking forward to this partnership. My regular monthly contribution will probably be centered around multisport racing and training. BUT I will also have the platform to be able to interview and feature some of the amazing individuals and organizations that I am connected to. And will be able to do so via a couple of different media channels. More very soon on this!

The following, “What to look for,” in choosing a gym is based on thirty-years (30) experience in owning and operating Main Line Health & Fitness. Though the reader may infer a bias in my opinions, I can state proudly that Main Line Health & Fitness is recognized by Men’s Health (Dec. 2005) as one of “America’s Top 20 Gyms” and awarded “Best Workout.” Questions regarding the following points of information can be directed to Roger@MLHF.com

The following questions are pertinent when seriously selecting a gym!

1. What is the philosophy of the gym that interests you?

Although most “Top 10” gym-related questions presented in many other “how-to” guides make no mention of philosophy, it may be the most important consideration. Is the program medically sound? Is the program based on physiologically sound principles or the latest trend? Carefully note who is on the training floor…Are there more Trainers or more Salesmen? Many commercial gyms have up to ten (10) or more Salesmen and few to zero (0) Trainers! If the gym has a sound philosophy, the Trainers should be able to easily explain it. That means that they should be focused and passionate about their workouts and be fully able to discuss what they practice and why.

2. Are the workouts safe?

A potential member owes it to him or herself to find out. In the strength training area, (The most important area for overall conditioning) are Trainees moving the resistance slowly and smoothly, under control? Or is it a helter-skelter, free for all? Potential members should also look for a variety of cardio-equipment, which will be appropriate for deconditioned clients as well as very conditioned clients and athletes. Ask if a cardio orientation is part of the membership. This is important since members with orthopedic or cardiac considerations may require different equipment and programs than would a healthier clientele.

3. Where is the motivation and passion?

A structured exercise program can be a daunting challenge. It is important to understand that exercise is strictly the means to an end. The end is of course, your quality of life. There is a sufficient quantity of empirical evidence and scientific literature supporting sensible exercise as a means to prevent injury and lead to a healthier life. It is your responsibility to take an intelligent approach to exercise before you join a gym. What are your realistic goals? Can they be achieved? It may not sound sexy or trendy, but that goal of exercise should be improved functional ability-more stamina, strength and flexibility. Be motivated to be the best you can be. Results can be life changing for the better! However, the price you pay to get there is always a serious, direct approach. Be very clear-fun fitness is an oxymoron. The fun comes from being in shape, feeling good about you and enjoying life. Be smart and train smart! The gym of your choice should teach you structured strength training, which when properly performed will get your muscles and bones strong, (strict reps, perfect form, hard work) get your heart strong (less rest between exercises) and improve your flexibility (stretching and contracting muscles throughout a full range of motion on medically sound exercise equipment). Work cardio exercises on your off-days from strength training and if your wish, integrate accessory activities like Yoga, Pilates or Spinning etc. as time permits. Rest and recover! If you are working out everyday, you are substituting quantity for quality, which is always a mistake!

To absolutely look your best and get the most of your gym experience, train with the intent to get strong (muscles/bones and heart/lungs). That strength will keep you firm. Your discipline and regulating the amount of food you consume will keep you lean.

Structural exercise in your gym is a great step forward. With motivation and passion, you will never look back! ”Don’t just do it, do it right!”

- Roger Schwab

Reprinted from Main Line Health and Fitness

Perform the two circuits separately, or for the best workout, do each individual move in order, one after another, and repeat the entire seven-move sequence a total of three times. Practice these exercises every other day, two to three days per week, and you’ll be strutting your stuff in skinny jeans in no time.

CLICK FOR MORE.

There are a few important points to keep in mind as you set your goals and objectives. The first being, the goal needs to be YOUR goal. You need to be 100% invested in your own success. If you are setting a “personal” goal for someone else, such as a loved one, friend, physician, etc. it’s a little tough to own that plan and call it yours. That’s their goal, not yours. If you are being urged or encouraged to take on a challenge, you should gain a better understanding of why that person is making that request. There may very well be a valid reason behind it that you just haven’t been able (or refuse) to wrap your head around. Understand and own your goal(s). And once you have, WRITE YOUR GOAL DOWN somewhere that will serve as a constant reminder.

This next point speaks mainly to those out there chasing the long distance race challenge. Perhaps you are considering your first half marathon, marathon, or even ironman triathlon. Whatever your race goal, even if it is walking your first 5k, do it for the right reasons. Do it because the demands placed on you during training will make you a more healthy and in turn more happy person. Race to enjoy that evolution process. Don’t be so fixed on the trophy that you are unable to appreciate the transformation to a better you. The journey is what will define you, not crossing the finish line. Although of course crossing the finish line is the ultimate exclamation point.

And on the subject of “the journey”, celebrate the small incremental victories and give yourself credit where credit is due. You can’t eat this elephant all at once. So be happy with the small  bites along the way. And conversely, understand that you will have a bad day and may even lose focus of your goal from time to time. Allow yourself to be a little human. But get back to the task at hand as quickly as possible. Sometimes the real world will interrupt the best of plans. That doesn’t mean you’ve been defeated or derailed. Make the necessary adjustment and keep moving forward.

And lastly, be proud but be humble. I see too many people racing for the sole purpose self promoting what they’ve done. Race for the true internal accomplishment that you have achieved. Celebrate having won an internal struggle or battle. Don’t race so you can walk around broadcasting to everyone, “look what I did”.

If you carry yourself the right way, walking tall  with confidence and humility, your accomplishment will be known to all. You won’t need to advertise yourself with billboards or tattoos.

Train safe, race smart, and thank the volunteers.

I really had no idea where I was going when I left the house. I just figured I would run and keep running, ala Gump until it was time to turn around. So I headed north on City Ave towards St. Joes University. My initial thought was to either turn right on Belmont Ave and head towards the Please Touch Museum and then down Black Road to MLK Drive… OR… turn left on Belmont and make my way into Manayunk. I could decide once I got there.

But neither of those two things happened.

Once I hit Lancaster Ave I felt an uncontrollable urge to bang a west-hand turn. So I plodded on along route 30….. destination still unknown. In fact at that point the very words “Destination Unknown” popped into my head. And for the next hour, the Missing Persons song of the same name haunted me.

As I headed into Wynnwood, it hit me. I knew where I needed to go. I made my way into the quaint little borough of Narberth and I did so for a reason. Growing up, Narberth was very near and dear to me. My father managed the legendary hardware store in town called Ricklins Hardware. And I spent many many hours and days in and around Narberth between the hardware store, the neighboring shops and restaurants, the basketball courts, and the baseball field where I watched and/or played almost every weekend…. as well as watched 4th of July fireworks.  My father passed away in 2005 and I haven’t stepped foot in that store since several years prior to that when he retired …. perhaps even 10 years prior.

So as luck would have it, my water bottle was nearing empty just as I was approaching Ricklins…

I walked in and made my way to the water fountain for a quick refill. A few (very young) employees asked if they could help me. I just chuckled and said, “no thanks… I just need to refill…. and walk down memory lane a little”. All of the memories came rushing back. Everything looked and smelled the same. I walked around a little, exploring some of the nooks and corners where I hung out and played as a kid. It was good. It was all very good. But after a few minutes, it was time to move on. So I thanked the staff and continued on my trek.

Exiting the borough of Narberth I felt that my run had a sense of purpose. A reason. So I figured as long as I was reminiscing, I might as well pull out all of the stops. I cruised along Wynnwood road and did a quick lap of South Ardmore Park where I played Cadet baseball, then continued into Ardmore…… passed my old elementary school, Chestnutwold. (now a sprawling new school). I passed the school’s baseball field where my dad, and several other fathers built the first backstop by hand in 1970 so we could all play summer league baseball.

I passed the strip of stores that was once Herman’s (then Frenchie’s Pizza), I passed the site of the old Givens and Goldens supermarket, and Ben & Edies pharmacy…. and … oh look – Yearsleys is still there!

I had come that far so I knew I needed to run down Malvern Road and see the old house. Hell, I was ready to introduce myself and invite myself in had I seen any activity, but I did not. So I waved to no one , and I kept running.

I weaved my way up the Septa bus road, crossed over Darby Road, passed my old Junior High/Middle School and forged my way back home. This run has meaning. I found myself naming the old residents of all of the houses that I knew, and realized that I am lucky enough to still be in contact with many of them. In fact many of them may read this post.

It was a good day and a good run. Most of the free streaming consciousness was positive and peaceful. The couple of very random questions that popped into my head were:

“Why does Lankenau only get one L but LLanarch is worthy of 2″?

and …

“Lindsay Lohan, just what is your problem exactly”?

Triathletes are busy people-and not just because they train in three disciplines. Half of all triathletes support growing families-and keep their garages full of tri gear-by working demanding full-time jobs. Yet for these time-crunched triathletes, triathlon is not just something they do on the weekends. Triathlon is a part of who they are. Using The Time-Crunched Triathlete, busy triathletes can train for speed-and even become more competitive-in less time.

The Time-Crunched Triathlete leverages the power of high-intensity interval training (HIIT) and tri-specific workouts to make athletes faster at triathlon rather than over-developing their general endurance sports fitness. The Time-Crunched program develops fitness where triathletes need it most, using brick workouts to develop triathlon-specific speed and skills. The Time-Crunched Triathlete’s combination of intensity and specificity will enable triathletes to accomplish more with fewer workouts per week.

The book offers intermediate and advanced training plans for sprint and Olympic race distances. The sprint plans prepare triathletes for competitive racing in 6 weeks, requiring between 4 and 8 hours per week. Triathletes racing Olympic distances will build speed over 8 weeks, devoting 5-8 hours per week or up to 9 hours for the advanced plan. There is a bonus Time-Crunched half-Ironman training plan to prepare busy triathletes who want to step up to longer races.

The Time-Crunched Triathlete provides all the tools triathletes need to build speed quickly. Triathletes will learn the science of HIIT and how three-sport training requires a modified approach to intensity and rest. The book offers a tool kit of carefully designed workouts, including the CTS Cycling/Running and Swimming Field Tests that establish personal training intensity ranges. Carmichael and Rutberg explain how to fuel for HIIT, recovery, and race day. The Time-Crunched Triathlete offers coaching advice on how to schedule workouts into busy days and how to tweak the training plans for individual needs. Finally, the book offers a Time-Crunched strength training plan.

Triathlon is more fun when you are fast. The Time-Crunched Triathlete gives busy triathletes a better way to enjoy the tri lifestyle.

The Time-Crunched Triathlete: Race-Winning Fitness in 8 Hours a Week
Chris Carmichael and Jim Rutberg
Paperback with b&w photographs, charts, and tables throughout.
6″ x 9″, 328 pp., $19.95, 978-1-934030-61-5

Chris Carmichael was an Olympian and a professional cyclist before beginning his career as a coach, best-selling author, and entrepreneur. The founder and CEO of Carmichael Training Systems, Chris was recognized as the U.S. Olympic Committee Coach of the Year and inducted into the U.S. Bicycling Hall of Fame. CTS coaches and has coached many elite professional athletes, including Ironman World Champions Peter Reid and Craig Alexander, Ironman St. George Champion Heather Wurtele, Tour de France Champion Lance Armstrong, and NASCAR driver Carl Edwards. For more information, please visit trainright.com.

Jim Rutberg is the editorial director and a Pro Coach for Carmichael Training Systems, and co-author, with Chris Carmichael, of The Ultimate Ride, Chris Carmichael’s Food for Fitness, Chris Carmichael’s Fitness Cookbook, The Carmichael Training Systems Cyclist’s Training Diary, 5 Essentials for a Winning Life, The Time-Crunched Cyclist and innumerable web and magazine articles. His work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, VeloNews, Inside Triathlon, and more.

VeloPress is an endurance sports and fitness publisher focused on cycling, triathlon, and running. For more information on The Time-Crunched AthleteT series and for free chapter downloads, please visit www.velopress.com.

Media review copies, excerpts, author interviews and events:
Dave Trendler, Marketing and Publicity Manager, (303) 245-2138, dtrendler@competitorgroup.com

Distributors and specialty retailers please order through:
Jen Soulé, Sales Manager, (800) 811-4210 x2169, wholesale@competitorgroup.com

Here are my top Ten (body weight) strength training exercises (no machines necessary):

1. Hindu Squats – Great quad power builder and aerobic work – build up to 200 reps.

2. Squat Thrusts – These are killer – see if you can build up to 75-100 (good form).

3. Wall Sit - Build to 2 minutes.

4. Pushups – There are so many different ways to do them. 

5. Plank – build up to hold for 3 minutes and your abs will be very strong.

6. Jump Rope (speed sessions) – build up to 5 minutes. 

7. Reverse Crunch – Build to a set of 50.

8. Mountain Climbers – Build up to 100 total (50 for each leg).

9. Superman – Build to a set of 20 “holds”. 

10. Bicycle Crunch - Build to 1 minute (fast and high rev’s per minute).

Participants will complete 10-minutes of swimming in an indoor heated pool, 20-minutes of cycling on a stationary bike and 20-minutes of running on a 200 meter indoor track.  Two races remain of this four race series.

Dates:

RACE #3:  Sunday  Feb 14, 2010  (7:30-9:30 am)

RACE #4:  Sunday  Mar 7, 2010  (7:30-9:30 am)

Location:
Healthplex Sports Club
194 West Sproul Road
Springfield, PA  19064

Cost:   $50.00 per race

Click HERE for complete details.

Athletes always focus on training but often neglect recovery, specifically the critical step of refueling as soon as possible after each workout that’s a major mistake. The reality is that properly refueling your body immediately after your training session is as important as anything you did in the actual workout. To reap the maximum benefits of your hard training, perform better in your racing, and stay healthy, you must attend as much to recovery as you do to active exercise.

When you give your body what it needs as soon as possible after exercise, it will respond wonderfully in the following ways:

Your body will be able to store more and more of a premium, ready-to-use fuel known as muscle glycogen.

You will strengthen, not weaken, your immune system.
You will kick start the rebuilding of muscle tissue.
Optimum Recovery requires you to address four essential nutritional areas immediately after each exercise session:

Rehydration – To maintain optimal hydration status, daily intake of 0.5 – 0.6 fluid ounces per pound of body weight makes a more accurate standard than the eight glasses a day commonly recommended.

Carbohydrates – Consume 30-60 grams of high quality complex carbohydrates to replenish glycogen stores and aid in the rebuilding of muscle tissue. Protein – Consuming 10-20 grams of high quality protein in your post-workout fuel provides critical raw materials to rebuild stressed muscles, enhance glycogen storage, and support proper immune system maintenance. Micronutrient Replenishment – It’s also very important to replenish basic vitamins, minerals, and micronutrients depleted during exercise, providing a variety of antioxidants to neutralize the massive quantities of free radicals that have just been created.

For more visit www.hammernutrition.com