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Race Review- Coach Samantha Friedel- XTERRA Rock Dallas Trail Run Aug 20, 2016

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Sam run

All week there had been on and off rain. The temperature was staying in the 80-90s and it was looking like there might be perfect running conditions for this race. I was praying for an overcast day with no rain on race day. Well I sure got my overcast day but lightening and torrential on and off downpours came with it. What was the trail going to be like? The race was supposed to start at 7AM but due to the weather the start time was delayed three hours. Not ideal but better safe than sorry, right? I checked in and then went back home to get dry and stay moving vs. sitting in my car for a few hours. Once I got back to the race site, went through the racers meeting and headed to the start line, I looked around and picked out a few people that I felt I could stay with or to make sure I stayed ahead of them. My goal was to be the first female finisher so I needed to check out who was racing. Competitive a little? Haha. I have done this since I was in high school running cross country. It has always helped get my mind in the right place. You could say it is me putting on my game face.

At 10AM the gun went off and off we went into the woods. I was feeling good and close to the front. I had a few guys around me and I felt very comfortable with the pace that was being kept. As we made our way through the trails I was filled with so much adrenalin. I love racing. This was a 2-loop race and I wasn’t familiar with the course. The first loop felt great. Along the way a few people around me broke off to finish their shorter distance race. Now it was just me and another guy. We keeping each other going. It was so awesome to have someone with me to push me a little. The first loop came and went rather quickly and back into the woods we went. This time my legs were beginning to feel the effects of the rocks, mudslides, creeks and roots that I had been running over and through. The guy I was running with began to break away, but I kept on going. A volunteer at one of the aid stations told me I was the first female and that small thing kept me moving forward. Don’t get me wrong, my body was feeling it. There were points were I wanted to stop. My goal stayed in focus. The trail was a bit more rough after everyone had run through it. The downhills and rocks were more slippery. I knew I needed to focus on the terrain more this second time through. All I could think was, “Keep on moving. You got this.”. I came out of the woods for the final time and I saw the finish line, to my disappointment there wasn’t anyone there cheering on the finishers. What?! I crossed the finish line and heard a distant “good job” from the lady who was keeping the time. That was it; I was done. I was a little bummed but then I realized I had reached my goal. I was the first female to cross the finish line and 5th overall in the race. That was a pretty good feeling.

As I reflect back on my entire experience, I am filled with so many thoughts and feelings. I’m proud of myself, yet focused on what I need and want to do next to be stronger & faster for the next race. To get across the finish line better. To go farther. My race prep has already changed. A solid strength plan, running more on trails or in the grass, working on mobility and ensuring that I am getting the proper recovery is going to be key. One of the biggest lessons that I learned was that by keeping my mind in the right place, I was able to keep moving forward. I was aware of what was happening in my body and listening to it but visualizing myself crossing that finish line. When I felt like I needed to walk up a more technical, rocky, root laden hill, I did. The last thing I wanted was to get hurt. I was also glad that I did not run with music. I listen to music during my training but knew that with trail running, more attention needs to be paid to the terrain and other racers moving around you. The trails can be narrow and people can come up on you very fast and want to get around you. If you are not careful you can get hurt. The sound of the woods, my breath, and the sound of your feet hitting the ground was music enough.

Time to focus on the next race in 3 weeks and then my 50k in November. Follow my journey to doubling the distance that I am racing on Facebook (Samantha Loveland Friedel),

www.linkendurance.com & Instagram @samanthafriedel . I will be running the Rough Creek Half

Marathon September 17th and the Big Cedar Endurance Trail Run 50k November 5th. Let the training commence 🙂

If you need help with your trail run, obstacle course, nutrition, or fitness goals, shoot me an email at sam@linkendurance.com

Goblet Squat to Press

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This is one of my favorite moves for folks with very little time to workout. It can be used as part of your dynamic warm up, with a lighter weight, or as one of your primary total body movements.
Tips for Success:
– Be sure to keep weight on your heels, not the balls of your feet (keep your heels on the ground)
– Squeeze your glutes tight as you stand from the bottom
– Press the weight as high as you can overhead. When done properly your biceps will be parallel to, or slightly behind your ears.
– Keep your chest up!! If you notice at a certain point during the lowering/eccentric phase that your chest starts to dip/lean forward, stop lowering at that point.

Check it out and let me know how it works for you or if you have any questions!!

Bear Crawl

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Think holding a planks challenging? Try this movement for 60 seconds. The bear crawl promotes total body stability and strength. This is particularly useful in building strength in your quads, arms and shoulders.Be sure to keep your knees hovering just over the ground about 1/2 inch. As you hold/move in the bear crawl be sure to breathe through your diaphragm keeping your core muscles engaged.

Dumbbell Burpee

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Yep.. You read that right… Dumbbell Burpee… No other movement, to my knowledge, sends a shutter down your spine like the burpee. But just like fresh veggies to a toddler, it’s probably one of the best moves you can do for mobility and total body strength.
Seriously though, I love incorporating the burpee anytime I can into a clients plan especially when they are short on time for training. No other movement incorporates literally every muscle in your body. The addition on dumbbells will add additional load for the squat/press portion as well as increased depth through your shoulders/chest during the eccentric phase of the push.
As with any new movement or movement where load/weight is added, begin with small dumbbells and move up as you gain strength. I suggest 2-3 sets of 8-10 repetitions. Take a look and let me know how you do!

Scorpion Cobra Down Dog Flow

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Do you suffer from tight hips or a tight low back? Are you training hard but sitting the rest of the day for work? If so, here is a great series of movements designed to open up the front of your hips and stretch your abs along with lengthening your spine, hamstrings and calves. You will also find that when done properly increases strength and mobility in your shoulders.
I recommend going though 2-3 sets of 8-10 repetitions, “1” is completing one full cycle of the 3 moves.
This series can be done anywhere, anytime and multiple times a day. Use it to relax and restore from a hard training session, or as a warmup prior to a workout or race. Don’t forget to breathe!! Let your inhale & exhale dictate your movement and tempo for this and all mobility/regeneration movements. Click HERE for the video
Get after it and email me at mo@eatrealandmove.com with any questions or feel free to leave a comment/question below.

How Obstacle Racing & Mountain Biking Make you a Better Triathlete

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Are you a triathlete or runner that is suffering from:
– an overuse injury
– burnout/lack of motivation
– lack of power
– achy joints
Do you want to get better at your sport but not sure what else you could possibly do?? In this episode I will teach you how participating/playing another sport, also known as cross-training, can make you a superiror athlete in triathlon, running, or other endurance sport. I will also tell you my personal story of how training for Spartan races and mountain bike races has made me a stronger triathlete AND stronger, more mobile, and overall better human. Click here to listen to today’s show or download on iTunes for later.

Click here for the link to the Article I talked about.

Do you cross-train? Has it helped you improve as an athlete?? If so leave a comment below 🙂

Regeneration/Mobility Series 1

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EVERYONE, regardless of your fitness or sport goals, needs to add mobility training and active recovery to their training program. This short video is a great way to increase you mobility/range of motion, plus promote active recovery from hard training session. Be sure to be VERY aware of your body position and form when performing these, or any, movements. Click Here to see the video.

Let me know what you think about this video series, and if it was helpful in the comments box below :-).

Mo-bility 3

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In this segment of my body weight mobility & strength series I demonstrate the the below movements. Be sure to follow the queue’s given below and DON’T RUSH the movements. Take your time and if you have any questions about form or technique leave them below or email me at mo@eatrealandmove.com

Click here for the video demo

Episode 53: Natural Remedies for Cold, Flu, & More

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In this video episode, George, Dr. Webster, and I discuss which foods, herbs, and supplements work best for you when you are feeling under the weather. Did you know that raw honey and cinnamon is one of the best “natural” cough syrups and cold remedies you can find? Did you know that garlic, if eaten daily, has shown in studies to reduce likelihood of illness by 63%? Or that garlic can reduce the length of a cold by 70%? PLUS garlic helps to feed the good bacteria in your gut to improve immune function and digestion. Alongside garlic there is a liquid silver that can fight off fungal, bacterial, viral, infections and more. Learn all about these, oil of oregano, elderberry extract and more below.

If you have any questions or comments abut this show please leave them below :-).

Baked Coconut Crusted Chicken with Rosemary Couscous & Garlic Broccoli

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FullSizeRender-4

Today I was “challenged” by my fiancé to have dinner ready by the time she got home.. 6:15pm.. To clarify a little, I may have not been making the “best use of my time” this afternoon, and when I should have been on my way to get the ingredients, well, I wasn’t’ on my way yet. At first she thought there was no way I could prepare dinner and have it ready by the time she got home. “If you have this ready by 6:25 I will be impressed”, she said. Challenge accepted!!! :-)!

Off I went to the store, got in and out in 10 minutes, got home, started my timer, and got underway. EXACTLY 31 minutes later 6:15pm, dinner was ready. Really!! In 31 minutes I made a complete meal for 2 from scratch. Check out the recipe below.

COCONUT CRUSTED CHICKEN INGREDIENTS:
2 Free Range Chicken Breasts
1 Cup Shredded Coconut
1/2 Cup Coconut Flour
2 Pastured Eggs
1/4 Cup Full Fat Coconut Milk (I like Native Forest)
Celtic Grey Salt
Black Pepper

ROSEMARY COUSCOUS INGREDIENTS:
1 Cup Water
1 Cup Full Fat Coconut Milk
1 1/2 Cups Couscous
1 Sprig Fresh Rosemary (chopped)
Celtic Grey Salt

GARLIC STEAMED BROCCOLI INGREDIENTS:
2 Heads Broccoli (chopped into florets)
1 Tbsp Coconut Oil
1/4 tsp or more fresh Garlic Powder
Celtic Grey Salt

INSTRUCTIONS:
Alright we are multi-tasking here so here is how it’s going to shake down. Make your chicken first. As soon as it goes in the oven, start on the couscous and broccoli. NOTE: You will need 3 separate bowls to prepare the chicken. One with the flour, one with the egg mixture, and one with the coconut flakes. Let’s Go!

Preheat oven to 400 degrees. Place the chicken breast between 2 pieces cling wrap and pound with a mallet, I used a rolling pin, until it is about 3/4 inch thick. Remove the top piece of cling wrap and discard. Take a pinch on salt and pepper and sprinkle over the top of the chicken. Take that salt & peppered side of the chicken and place in the coconut flour. Salt & pepper the other side of the chicken, flip it over and coat with coconut flour. Next, dredge in the egg mix, drop it in the coconut flakes, coat both sides well and place on a baking sheet with wax paper. Repeat with the second chicken breast and place in the oven for 15 minutes.

On to the couscous and broccoli. Add water and coconut milk in a medium sauce pan under high heat until boiling. As the water is heating for the couscous add the broccoli to a medium skillet, add a little water, turn on medium/high heat and cover. Once the water/milk begins to boil add pinch of salt, couscous, and fresh rosemary. Stir in the rosemary, take off the heat, and cover for 3-5 minutes. As soon as the broccoli turns bright green, uncover, turn off the fire, add the garlic powder, salt, and coconut oil and stir well. Just about this time your chicken should be ready! Remove the chicken from the oven, cut into the thickest part to be sure the juice is clear. Serve and enjoy!