This race is definitely in my heart because it takes place at my weekly training ground: the Niles, California Quarry Lakes park. It’s a really fun race and relatively flat. It’s also very crowded because this race is a certified qualifier for the Boston Marathon … I am just doing the 10K, those marathoners are so fast and impressive! The quarries for which Quarry Lakes Trail is named were established in the mid-19th century. Gravel taken from the banks of Alameda Creek was used in the construction of the transcontinental railroad's western section. After quarrying came to an end, the lakes began to be used for groundwater recharge by the Alameda County Water District, which diverts water from Alameda Creek into the pits. And also the City of Niles, California, which was the city in which Charlie Chaplin filmed “The Tramp” in 1912. Today the city is nicely preserved, along with the Western Pacific railway that goes through the Niles canyon all the way to Livermore! I will do the race next week, it will be on a Saturday (that’s my only saturday race of the year!) and I am still not really in the shape I want to be for this races but the fun is going to be awesome anyways, even if I am slow again! @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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Not bad after such a long winter hiatus! The Nike 50K challenge was alright for the amount of running I am doing. However the Apple activity challenge this month was super hard. But I got it, almost at the last minute! #me !!! @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀 Gorgeous day for an awesome 10K race this morning at Hellyer park! It was better than expected still need work, slow start this season! Next race in about a month!
In order to improve performance basically we have to work real hard. But hard training (both strength and cardio) will not result in growing performance and being stronger without proper nutrition and most importantly: rest. I am writing this to remind myself about the important role rest plays in obtaining maximum performance and results from the hours spent in the gym. The Value Of Rest When we train hard, it is rest that makes us stronger, because it allows the muscles that we have broken down during workouts to heal and recover. Why does rest play such an important role in muscle recovery? It is during sleep where growth hormone levels are at their highest. Physiologic improvement in any sport can only occur during the rest period following hard training. This is also why consuming the proper foods and supplements immediately following such training is so key. In other words, without proper recovery time, not only will we reach a performance plateau, but we also will run the risk of injury, and may even experience reduced performance: less strength and less endurance - this is called overtraining. The Scientific Studies: not enough rest aka overtraining messes up key hormonal balance There have been several clinical studies done, and in many individuals overtraining increased the body's cortisol levels and dehydroepiandrosterone (DHEA). DHEA and cortisol are the body's long-acting stress hormones and are antagonistic to each other to some degree. DHEA has an anabolic or building influence, while cortisol has a catabolic or tearing down effect on the body. Normally these hormones are in balance.They become imbalanced during chronic overtraining. If proper recovery is not obtained such as in chronic overtraining conditions, the body will continue to make increasingly greater amounts of cortisol, while reducing the amount of DHEA produced. The consequences of elevated cortisol and reduced DHEA can be devastating. The negative effects may include:
Rest And Relaxation It all looks very simple to avoid overtraining: the best defense to overtraining is a proper combination of good rest and proper nutrition. A well-planned training program will include adequate recovery time and proper nutrition, including proper supplementation. Most importantly listen to your body when you see the early warning signs of overtraining. Be flexible and adjust your workout, your sleep and your diet accordingly. Understanding the signs of overtraining and responding accordingly will help you reach your goals faster. See ya in the winner's circle! @philippemora
I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀 I love this race, it’s a really good season starter for me because it’s mostly flat. It’s near the Silvercreek Sportsplex in San Jose and all inside Hellyer park. I really like the area. This year I am only doing the Brazen Racing 10K race circuit – they’re super fun, the crowd is really nice, and most importantly they have supremely awesome tee-shirts and medals @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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Weights, Track, music, PLACEs. Always be kind and passionate.
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