online edition - PRO Sports Club

Winter Sports ConditioningAlthough this class is the perfect preparation for skiing, snowboarding,snowshoeing, winter mountaineering, and other forms of winter sports, it’sequally beneficial for basketball players, Cyclocross racing enthusiasts, oranyone who wants to condition the body and enhance athletic performance.The class is run in a circuit training format and members will be divided intogroups based on ability level. Each class is taught in a fun and different formatto continually challenge your body. Be sure to sign up as soon as registrationbegins, since classes tend to fill up quickly.UltraFit ChallengeMark your calendars – the UltraFit Challenge is back for November andDecember. Get motivated during the long winter months to run the distanceof a marathon (26.2 miles), climb the elevation of Mt. Rainier (14, 411 feet),and cycle the distance from Seattle to Portland (200 miles). This challenge isopen to all fitness levels and is one way to meet your New Year’s resolutionsbefore the New Year! Obtain your workout card when you sign up, and eachtime you work toward your goal, mark it down and have it signed off by afitness specialist. Group fitness classes such as Tred and Shed, MarathonTraining, and Indoor Cycling are an easy way to accomplish your goals. Onceyou complete the competition, you’ll be entered into a raffle drawing.Congratulations to all the participants of our first UltraFit Challenge held inMarch/April. We had well over 100 members sign up! The winner of thedrawing was David Jones, who won a $200 gift card.Marathon TrainingWhat You Need to KnowA pair of good running shoes will last about 350-550 miles.Expect peaks and valleys in your training. It’s normal. Just stay focusedand be reassured the valleys will rise.You may also experience changes in your appetite, sleep patterns,weight loss, and muscle soreness. These are also all normal.Give your body adequate recovery time during training sessions.Overtraining can result in lower endurance and speed, not to mentiona higher risk of injury.While running the marathon, be sure to pace yourself. If you start outat a quicker pace, you run the risk of bonking (aka hitting the wall)before completing the race. Bonking occurs when glycogen runs lowand the body begins to burn stored fat for energy, creating extremefatigue in the runner. Tips for maximizing glycogen and minimizing thefatigue of hitting the wall will be covered during our marathon trainingclasses.The maximum allowed time varies but is usually six hours, after whichthe marathon route is closed. Runners still on the course at that timeare picked up by a truck and carried to the finish line.Marathon times under four hours (a 9:10 mile) are consideredsuperior.Muscle soreness after the marathon can usually be attributedto microscopic muscular tears, and full recovery can take up tothree weeks. Receiving a sports massage 24-48 hours post-race isbeneficial; massage immediately after the race has been shown to beless beneficial.SEPTEMBERMarathon Training ClinicWednesday September 6, 6 - 9 p.m.Where: Decathlon RoomCost: $25, pre-registration requiredMarathon Training RunSaturday, September 9, 8 - 11 a.m.Where: Marymoor ParkCost: ETPC*Marathon Training RunSaturday, September 23, 8 - 11:30 a.m.Where: Mercer Island Park & RideCost: ETPC*OCTOBERMarathon Training RunSaturday, October 7, 8 a.m. - 12:30 p.m.Where: Marymoor ParkCost: ETPC*Marathon Training RunSaturday, October 21, 8 a.m. - 12:30 p.m.Where: Mercer Island Park & RideCost: ETPC*NOVEMBERMarathon Training RunSaturday November 4, 8 a.m. - 1 p.m.Where: Mercer Island Park & RideCost: ETPC*Cost: $50 for 5-run punch card*ETPC = Endurance Training Punch Card (can bepurchased at any Concierge Desk)photosBy Gerald PopePROCLUB.COM 43