Jess' Fitness Corner - Evening Cool Down, Maintenance and Stretch - June 29/16

- write up, by Jess, to follow:
Progression

Jess' Fitness Summer - Running Form - June 29/16

Running Form - Type

Acceleration Phase
- Power movement, tight form.

Hills
- High Knee, more power generation pushing you up and forward, rather than just forward.

Full Stride
- Long, athletic stride with maximum energy return.

Jess' Fitness Summer - Running Cool Down - June 29/16

Individual Leg Advanced Hamstring Stretch with yoga block.

Quadriceps/Hip Flexor Elevated Leg Stretch.

 Calf Stretch and Strengthen (neutral, rotated out, rotated in)
-This works the Calf muscle together and then strains each one independently.

Advanced Hamstring Stretch with yoga block.

Jess' Summer Fitness - Memorial Stairs - June 29/16

Memorial Stairs Training (Bootcamp/Obstacle Course Training)
Warm Up

Raise Leg Lunges
- Alternate Legs with sets. Lower to 90 degrees at lead leg.  Hip Flexor stretch on trail leg by leaving it straight.

 

 Reverse Skull Crushers

- Plank position but tension is controlled by the triceps muscle on the press and the relax phase.

Incline Chest Press
- Find an obstacle. Plank body position.  Lower to 90 degrees at the elbows and press to lockout with straight arms.

Sprint Intervals (stairs or hills)
- Set a minimum standard and work towards beating your standard in each training rotation.

Obstacle Work

- Find an obstacle, or obstacles, and conquer it in as many functional ways as possible.

Calf Isolation

- Calves are rarely given the attention they deserve.  Work on lengthening, and strengthening, your calves through resistance work.

Cool Down and Flexibility Work

- Work on lowering your heart rate gradually while using your body heated muscles to gently work out any knots increase flexibility and range of motion.

(as you can see, Jess is extremely capable as an athlete and gymnast.  Set your personal goals and work towards them.  Be a better you!)

Altra Running Shoe Winners 2016 - Patrick and Kendry - Thermopylae 2016

Congratulations to Patrick and Kendry, two of our four, Thermopylae OCR Heart Award Winners for 2016.

Each of these athletes received a pair of Altra Running shoes, to maximize their competition, from the great people at Entrix Sports in Calgary and Altra Running (www.altrarunning.ca).

Great job you two!!

Thermopylete Spotlight - Jess

Please welcome Jess to the Thermopylae OCR page.  Jess is an athlete, student, fitness personality and a long time Thermopylete.  This summer Jess is going to be sharing her fitness journey with us, her summer training tips, her exercises, her "fitness summer" segments and will be posting her training.

Please welcome her and keep up to date on her "Fitness Summer"!!!

Jess can also been seen in her interview on CTV with Lisa Boyles on the topic of training and the 2016 Thermopylae Obstacle Course Race.

Rise of the Thermopyletes

CTV News - RISE OF THE THERMOPYLETES

Rise of the Thermopyletes

ATTENTION ALL THERMOPYLETES....MUD HERO ALBERTA. AUGUST 5, 6, 7 (see you all there, I'll be racing in the Ultra, my wife in the 6K and my daughter in the kids event)

Alberta August 5/6/7, 2016
Or try Alberta Ultra 10k

 6KM, 16+Obstacles, 10,000 watt after-party – Thank you Alberta for making Mud Hero Alberta Canada’s largest obstacle event! Just 1 hour, 40 minutes north of Calgary, and 1 hour, 50 minutes south of Edmonton, Canyon Ski Resort features hills, mud, water and plenty of challenging terrain for an unsurpassed event experience. Don’t miss out on this awesome experience as waves and days sell out quickly!

• Location

  Canyon Ski Resort

  Range Road 264A
  Red Deer, AB
  T4N 5E2
  

  Click here to see a map of the location 

  
  
• Obstacle course
  6 km  - 16+ obstacles - challenging yet fun for participants of all fitness levels
  Mud Hero’s course will get your adrenaline and blood pumping, while announcers, music and zany obstacles make this course like no other.
  
  
• Event pricing
  Register early and save!
  Until February 8, 2016: $60.00 (+ HST)
  Until May 2, 2016: $65.00 (+ HST)
  Until June 6, 2016: $70.00 (+ HST)
  Until July 23, 2016: $75.00 (+ HST)
  Until July 30, 2016: $80.00 (+ HST)
  

  * Online fees are additional. Registration closes on 2016-07-28 23:59:00 MDT. Please note, entries are non-refundable. See our Contact Us page if you would like to edit or transfer your entry. Entries can’t be transferred or edited once registration is closed. Participants may not transfer wave times once a wave is closed. Participants must be 14 years or older to participate. 

  
  
• Free stuff
  Everything a Mud Hero needs:
  

  • A Mud Hero t-shirt and race bib.
  • Complimentary photos of yourself at Mud Hero.
  • Two water stations on course and one at the finish.
  • A complimentary beverage for participants.
  • Chip timing for accurate results broken down by age.
  • Mud Hero "finishers" medal.
  • Access to our Mud Bash including DJ and live bands.

  
  
• Event times
  Friday, August 5 (Limit 500 per wave):
  12:30 PM, 1:00 PM, 1:30 PM, 2:00 PM, 2:30 PM, 3:00 PM, 3:30 PM, 4:00 PM
  Saturday, August 6 (Limit 500 per wave):
  9:00 AM, 9:30 AM, 10:00 AM, 10:30 AM, 11:00 AM, 11:30 AM, 12:00 PM, 12:30 PM, 1:00 PM, 1:30 PM, 2:00 PM, 2:30 PM, 3:00 PM, 3:30 PM, 4:00 PM
  Sunday, August 7 (Limit 500 per wave):
  9:30 AM, 10:00 AM, 10:30 AM, 11:00 AM, 11:30 AM, 12:00 PM, 12:30 PM
  
  
• Bag check
  There is a free bag check at Mud Hero! It can be found beside the registration tent. While you race, we will have members of the Mud Hero team stationed at bag check all day, keeping your items safe and sound.
  

 

 

Rise of the Thermopyletes

CTV News segment with Lisa Bowes

One Day to Go!!!!

It is the day before the Thermopylae Obstacle Course Race.  We look forward to everyone coming out to compete, get muddy, share some laughs and generally have a good time.  By this time you should know that there is no clean up station after the race, no access within the school, two mud pits, and you should arrive at the course with your heat number on your hand.  We will start at 4:00pm with an introduction from our Event Marshal, Rachael McIntosh on Thermopylae Hill in the back field.  The race itself will start at 4:30pm.

Please review the map before the event so you have a clear picture of where you're going to be running.

Looking forward to seeing all of the Thermopyletes out at the race!!

T Minus - 6 Days

The race is rapidly approaching.  We are looking forward to seeing all of the Thermopyletes out at the event.  Be prepared to work hard, get muddy and have a lot of fun!!