The International Weightlifting Federation (IWF) says seven more top Russian weightlifters have been suspended and charged with doping offenses, taking this week’s total to 12.
The IWF said the seven were Dmitry Lapikov, Chingiz Mogushkov, Adam Maligov, Magomed Abuyev, Maksim Sheiko, Nadezhda Evstyukhina, and Yulia Konovalova. Five of them are world and European medalists.
The seven face allegations stemming from World Anti-Doping Agency (WADA) investigations into widespread drug use and cover-ups in Russia over the past decade.
Two of them, Lapikov and Evstyukhina, were previously stripped of medals they won at the 2008 Olympics after samples they gave tested positive.
“The IWF regrets these additional cases of doping in our sport,” IWF President Tamas Ajan said in Budapest after the decision.
“We can be satisfied, however, that the IWF has shown once again our determination to protect clean sport and promote clean athletes,” Ajan said in a statement. “We have not shown any hesitation in making the right decisions.”
Russia’s Nadezda Evstyukhina.
The latest move came after the IWF on Aug. 13, 2019, suspended five other Russian weightlifters, citing “compelling evidence” that they had violated anti-doping rules.
They include former world champions Ruslan Albegov, who also won three Olympic bronze medals, and Tima Turiyeva. The others are double European champions Oleg Chen and David Bedzhanyan, as well as Igor Klimonov, who won silver at the 2019 European championship.
WADA has been analyzing an extensive archive of data obtained in January 2019 from the Moscow Anti-Doping Laboratory in Moscow.
WADA has started handing over its results to sports federations, triggering multiple new charges.
Other sports federations have also started investigations based on the WADA evidence, with the International Biathlon Union banning in June 2019 two Russians — Aleksandr Chernyshov and Aleksandr Pechyonkin — for four years each.
WADA President Craig Reedie has said he expects more than 100 new doping cases to be brought across various Russian sports.
It may not make for polite conversation, but most runners at one time or another have dealt with unpleasant intestinal rumblings, sometimes called runner’s stomach, or faced other gastrointestinal running emergencies while running recreationally or competitively. The Army Public Health Center’s resident nutrition experts offer a few strategies to help runners avoid unfortunate GI issues.
“It is difficult to connect the cause and effect of this unfortunate situation, but some plausible culprits are dehydration and heat exposure,” said Joanna Reagan, registered dietitian at the Army Public Health Center. “Contributing factors likely include the physical jostling of the organs, decreased blood flow to the intestines, changes in intestinal hormone secretion, increased amount or introduction of a new food, and pre-race anxiety and stress.”
Reagan offers a few suggestions to help runners avoid runner’s stomach while running or training.
“If you have problems with gas, bloating or occasional diarrhea, then limit high fiber foods the day before you race,” said Reagan. “Intestinal bacteria produces gas and it breaks down on fibrous foods. So avoid foods such as beans, whole grains, broccoli or other cruciferous vegetables. Lactose intolerance may also be something to consider, so avoid dairy products, but yogurt or kefir are usually tolerated.”
(U.S. Army photo by Sgt. Kissta DiGregorio, 82nd Airborne Division Public Affairs)
APHC Nutrition Lead Army Maj. Tamara Osgood recommends avoiding sweeteners and sugar alcohols, which can cause a ‘laxative effect’ and are commonly found in sugar free gum and candies.
“Also, limit alcohol before run days, and try to eat at least 60-90 minutes before a run or consume smaller more frequent meals on long run days,” said Osgood.
So broccoli and cauliflower are out. Are there any “good” foods to eat before a planned run?
“In the morning the stress hormone, cortisol, is high,” said Reagan. “To change the body from a muscle-breakdown mode to a muscle building mode eat a small breakfast or snack of 200 to 400 calories within an hour of the event. This depends on your personal tolerance and type of activity.”
Reagan says some quick food choices are two slices of toast, a bagel or English muffin with peanut butter; banana (with peanut butter); oatmeal, a smoothie, Fig Newtons, or granola bar.
“These food choices will also help provide energy and prevent low blood glucose levels,” said Reagan.
(DoD photo by Benjamin Faske)
Although energy bars and gels are popular, runners who haven’t trained with these products may experience diarrhea because of the carbohydrate concentration, said Reagan. A carbohydrate content of more than 10 percent can irritate the stomach. Sport-specific drinks are formulated to be in the optimal range of 5 to 8 percent carbohydrate, and are usually safe for consumption leading up to and during a long run.
Reagan advises staying well hydrated before and during the run and consider getting up earlier than usual to give the GI tract time to “wake up” before the race. For those in race “urges” it’s wise to know the race route and where the portable restrooms are located.
Osgood says runners should train like they race to learn how their bodies tolerate different foods.
“Training is the time to understand how your body tolerates the types of food or hydration you are fueling with,” said Osgood. “Everyone is different when it comes to long runs regarding the type of foods or best timing to eat for you to avoid GI intolerance. Find out what works for you while you train.”
Osgood also recommends refueling following the run. Most studies suggest 3:1 or 4:1 carbohydrate-to-protein ratio within 30 minutes post run.
Not everyone is into football — or sports. But when the cadets of West Point’s U.S. Military Academy meet the midshipmen of Annapolis’ U.S. Naval Academy in Philadelphia, they aren’t always playing football.
In a room just off the main hallway from where the press is set up to interview celebrities and military VIPs visiting the big game, a debate rages on: Should the United States implement a policy of nuclear non-first use?
The West Point team calmly lays out exact information from reputable sources to support its argument.
“Unclear policy leads to unnecessary risk,” says Cadet Carter McKaughan “the US government should implement a policy against nuclear first use.“
Debate teams from the two service academies are meeting each other head-on to argue the finer points of this question. Of course, in the spirit of the debate, the views expressed don’t necessarily represent the views of the speakers, the school, or the Department of Defense.
Just like the rhetoric for the football game, the rhetoric in the debate competition is heated, but respectful. The Annapolis team argues that West Point’s nuclear non-first use policy proposal will only lead to an increased need for conventional forces and that a nuclear option will be more efficient.
“What has been sustainable for 73 years will continue to be sustainable,” Midshipman William Lewis argues. “Such a policy is not justified today… First-use is 73-0 in preventing great power conflict.“
The debate has three parts. Each team gets two six-minute speeches to lay out their most pertinent points. The opposition gets two minutes of cross-examination questions. Back and forth, back and forth, for just under an hour.
“Russia doesn’t want to face economic ruin to get Estonia,” says Cadet Tommy Hall. “First-use nuclear policy doesn’t deter them. Mutually-assured destruction keeps countries like China and the United States from a nuclear exchange, not policy.“
Midshipmen and Cadet debate nuclear first-use policy.
Each side gets a five-minute rebuttal, and even the audience gets a chance to ask questions. Midshipman Nicholas Gutierrez cracks his knuckles before he begins his six-minute speech. He talks about how the nuclear deterrent and first-strike policy actually prevents armed conflict.
“A first-use policy not only works, it’s the best thing we’ve had in place to save lives in all of human history,” he says.
Admittedly, it didn’t look good for Navy for much of the debate. The Army team was well-spoken and calmly laid out their salient points. In the closing minutes of the debate, Navy came out with a five-minute rebuttal that was passionate and rebuked all of Army’s points.
Like a last-minute drive down the field in the fourth quarter, Navy made its stand. Both teams were impressive in their rhetoric and passion on the subject, but Navy won the day.
The Army-Navy Debate will likely never have the sponsorships and merchandising of the Army-Navy Game. We may never see debate swag or a pair of seasoned debaters providing color commentary. But if you ever want to see the quality of education the future leaders of the U.S. military are getting at West Point an Annapolis, it’s worth a trip to the room just off the main hallway.
Melissa Stockwell has another busy day at the Olympic Training Center in Colorado Springs where she’ll swim, run, bike, and go through strength training for hours on end.
Then, like most moms, it’s a rush to fit in as much family time with her husband and 2- and 4-year-old children as the clock allows: pick up the kids, take them to swim lessons, grab dinner, read them a story, and get them tucked into bed.
In between, she might send an inspirational photo or tweet to her 7,000-plus social media followers.
It’s not just the mom-athlete thing that makes Stockwell special.
She does it all with one leg.
Stockwell was an Army officer in Iraq when she lost her left leg in a roadside bomb. She competed in swimming in the 2008 Paralympic Games, won the bronze medal in triathlon for the 2016 Games, and is currently training with hopes of making the U.S. team for the 2020 Paralympics in Tokyo.
And people think she’s pretty rad.
Melissa Stockwell shows her Purple Heart certificate while still recovering in the hospital. She said there were others in the hospital worse off than her, so she didn’t feel sorry for herself.
“To the mailman who yelled out ‘you’re an American badass’ as I was on #6/10 of my hill repeats, thank you. You sure lit that fire for the last 4,” she tweeted out Aug. 16, 2019.
“There weren’t a lot of ‘poor me’ kind of days. I did my rehab at Walter Reed, and was surrounded by a lot of soldiers who lost a lot more than I did. It almost wasn’t fair to feel sorry for myself. I chose to accept my leg early on.” — Melissa Stockwell, discussing her recovery after losing her leg in Iraq
Stockwell is just as likely to post a video of herself training in the gym, a poolside photo with her prosthetic leg, or a poignant goodbye letter to her service dog, Jake, she lost last year. Plus, there are plenty of posts about her children and mom life.
“I just saw a mom grocery shopping with 2 sets of twins, and another boy who all looked to be under 6 years old. If I ever get overwhelmed with momming for two, I’ll remember her. Her and my sister with 5 kids. Ah, perspective… ” she tweeted recently.
Or this inspirational burst first thing in the day: “This morning I took a moment to look around and just appreciate being alive. Take some time to do that today, it’s a day changer.”
Army Veteran Melissa Stockwell typically posts photos of herself and her love of the American flag on her Twitter feed. “This is me,” she said. “This is the beauty of America.”
“I’m proud of our country, that’s all,” she said. “This is me. This is the beauty of America. We all get to think and choose what we want, whether or not we agree on what everyone says or how they express it. I’m going to choose to express myself this way, but that’s the beauty of our country.”
Whatever she posts, she said, it’s not for ego.
“I do the things in my life because I enjoy them,” Stockwell said. “I like to be busy. I like having dreams. I don’t do anything to impress anybody. I guess I do it so I can inspire someone else — if not for those who came before me, but those who came after who can think, ‘I can do this, also.’
“Look, I have hard days, too,” she added. “Not everyone is perfect. I post pictures of my kids and dreams because that makes it more real. If someone is having a hard day and sees my posts, maybe they’re a mom, maybe they’re having trouble with their kids, I want to inspire them that there’s always tomorrow.”
That’s pretty much been her attitude since April 13, 2004, when she lost her leg.
“There weren’t a lot of ‘poor me’ kind of days,” she said. “I did my rehab at Walter Reed, and was surrounded by a lot of soldiers who lost a lot more than I did. It almost wasn’t fair to feel sorry for myself. I chose to accept my leg early on.”
Melissa Stockwell fits a lot into her day between family life and training. She posts regularly about her life for more than 7,000 followers on Twitter.
Getting into adaptive sports
Despite countless surgeries and infections, she took her first steps on her prosthetic leg 52 days after getting injured. Stockwell started adaptive sports and hasn’t looked back. She focused on the Paralympics after meeting fellow athlete and veteran John Register in 2005. She made the 2008 team, but didn’t medal.
“I learned that in life, sometimes the journey is more important than the destination,” she wrote on her web site. “And as I carried that American flag into that sold out Bird’s Nest Stadium at the closing ceremony, I had never been so proud. A proud American. And a proud Paralympian.”
Her friend, Keri Serota, said the Melissa Stockwell people see online, is the same in person.
“You know, I think what she does is amazing,” Serota said. “It’s hard not to be motivated, moved and inspired by Melissa. I always considered myself a proud American, but I learned more about what that means from Melissa. She makes you pause and realize what it means to be an American and why we have that freedom.
“But she’s also my best friend and I get to spend a lot of time with her and she has no ego. It’s this relatability. She has been in the room with all the living presidents, but she doesn’t take that for granted or have an ego about it. It’s very much Melissa. She can be with President Bush one day and buying ice cream for her kids the next day. She shares all of it — the highlights, lowlights, successes and losses. People, whether they know her or not, have that relationship with her because she is so impressive and exciting, but humble and grateful.”
She first met Bush after he invited her and other wounded Veterans to his ranch, and got to dance with him, a moment caught in an iconic photo shared around the world. She also gave the Pledge of Allegiance at his library opening.
“He’s amazing,” she said of the former president. “He is accountable for the actions taken while he was in office, and he has always gone above and beyond to show he has not forgotten the lives he impacted. I think that’s wonderful. That’s a pretty great man.”
Besides training, she also started the nonprofit Dare2Tri along with Serota and another friend, and signed endorsement deals with Toyota and Under Armour.
Back on the home front, beyond the training center and social media spotlight, Stockwell focuses on raising her son, Dallas, born in 2014; and daughter, Millie, born in 2017.
Melissa Stockwell posted a tweet of thanks to Barbie after her daughter got a doll with a prosthetic leg for her birthday.
“Sometimes I forget she is an amputee,” said her husband, Brian Tolsma. “She doesn’t let it define her, and she is so driven and motivated. She does a lot of things people with two legs can’t do.
“But it always goes back to the kids for me,” he said. “I know the regiment she does during the day, beating up her body daily to get faster, to reach that goal. Then she comes home and it’s just an abundance of energy and patience with the kids. She’s always going, and always has time for the kids, always coming up with new activities. That’s the most impressive thing about her.”
Millie recently celebrated her 2nd birthday. She received a Barbie Doll with a prosthetic leg from Serota, which also made its way to Stockwell’s Twitter page.
“It just shows kids we are just like anybody else,” she said. “Why can’t we have parties and dolls? Kids can play with them and see we are normal, no different,” Stockwell said.
And that’s why she doesn’t mind posting photos online or showing off her red, white and blue, American-themed prosthetic in public.
“If I can educate, I will,” she added. “I am proud to have worn the uniform. I’m proud of how I lost my leg. Plus, it’s really cool to look at. Technology has come so far, even in the past 10, 15 years. Veterans are coming back home and they’re young, they’re active.
“They’re going to continue to help advance the field of prosthetics because they aren’t going to take no for an answer.”
SAN ANTONIO – USAA, the presenting-sponsor of the 121st Army-Navy Game on Dec. 12, is launching the “Army-Navy House” sweepstakes ahead of this year’s game to help fans continue to celebrate the game’s rivalry and traditions despite COVID-19 restrictions.
One of college football’s most revered and storied rivalries will continue as the Army Black Knights take on the Navy Midshipmen at Michie Stadium on the campus at West Point, NY. However, only the Brigade of Midshipmen and Corps of Cadets, the students at each academy, will be allowed in the stands. No outside fans will be able to attend in person.
USAA has planned the Army-Navy House sweepstakes to allow fans to carry on the rivalry from the comfort of their home. Fans can visit www.ArmyNavyHouse.com and upload a photo that shows off their fandom to be entered into the sweepstakes for a chance to win a trip to the 2021 Army-Navy Game in New York City. One winner from each fandom will be chosen. Fans can also share their uploaded photos to social media using the hashtag #ArmyNavyHouse.
“There is no other rivalry that matches the passion, tradition and patriotism of the Army-Navy Game,” said USAA Chief Brand Officer Tony Wells, a graduate of the U.S. Naval Academy. “Brothers and sisters in arms all year, this is the one afternoon when they are rivals. While we share fans’ disappointment that we cannot celebrate these future leaders in person, we can still share our support through Army-Navy House and come together virtually as we have learned to do during this pandemic.”
In addition to the two grand prize winners, 1,000 fans from each Academy who upload a photo will be eligible to win a commemorative ticket from this year’s game. Many Army-Navy fans have ticket stubs from games they have attended for the past 10, 20 or 30 years in a row. The commemorative ticket is a chance for fans to keep their streak alive even though they can’t be there in person.
This year’s playing of “America’s Game” marks the first time the Army-Navy Game will be played at a home site since World War II when Annapolis hosted the 1942 game and West Point the 1943 game.
The 121st playing of the Army-Navy Game presented by USAA will air on CBS at 3:00 pm ET on Saturday, Dec. 12. The annual Army-Navy Game is normally the last regular season matchup in college football, and Navy leads the series 61-52-7, having snapped a three-game Army winning streak last year .
Founded in 1922 by a group of military officers, USAA is among the leading providers of insurance, banking and investment and retirement solutions to 13 million members of the U.S. military, veterans who have honorably served and their families. Headquartered in San Antonio, Tex., USAA has offices in seven U.S. cities and three overseas locations and employs more than 35,000 people worldwide. Each year, the company contributes to national and local nonprofits in support of military families and communities where employees live and work. For more information about USAA, follow us on Facebook or Twitter (@USAA), or visit usaa.com.
I have a secret to confess: I started a GORUCK club for selfish reasons.
There’s a perfectly good GORUCK club at GRHQ, only 4 miles from my home, and yet earlier this year I founded the GORUCK Mother Ruckers to serve my needs. And by needs I mean not getting into a car with my children unless I have to while maximizing time spent moving outdoors, with the option to bring my wards.
As luck would have it, turns out that my needs are also the needs of others in my community. And by community I mean local moms in my neighborhood.
This is where we meet up, on a street corner that’s a stone’s throw from everyone’s homes. Easy, convenient, just ruck up and step out your front door.
Another thing that’s really great about our GORUCK club – and all GORUCK clubs for that matter – is that you only need a party of 2. Sure, it’s better with more folks and we take the more the merrier approach when it comes to people. We call it GORUCK Mother Ruckers not to be exclusive but because our GORUCK club is run by moms. It’s also cool to bring your kids, pets, and significant others (in no particular order) or just yourself if you happen to have lucked into some free alone time. Nothing reminds you how grateful you are to have a few moments of peace from your children than being next to another parent’s screaming kid.
Before kids, we used to workout more, sleep in more, and do less with that free time we never fully appreciated. Time is our most valuable resource, then and even more so now. We don’t have time to waste by stress-driving to make that gym or pilates class whenever the stars align for all kids to be healthy or cooperative. Somewhere floating in cyberspace is a graveyard of forgotten or unredeemed exercise classes that moms like me have decided just aren’t worth the hassle.
And yet we know deep down that we as moms and as humans need to prioritize our physical and mental health. My friend Amy said it best the other day, that “women tend to have a lot of pulls and tugs on their time.” In her career as a cardiologist, she sees that “the health of women, in terms of the time to go do physical activity and exercise, gets deprioritized to the very end of the list, after checking off everything else we need to do for everyone else. There is also a social isolation, that you end up being so busy caring for folks around you and having your nose to the grindstone, that the idea that you’re gonna just kinda go hammer it out in the gym or on an exercise machine at home, sometimes just can be lonely.”
This is the not so lonely hearts club. After some sniffing and snack stealing attempts, we ruck south on our weekly pilgrimage in search of smoothies, fresh air, and cute pups of course.
There once was a time when I ran a lot, in high school and in college and even for years after that, my favorite runs were with others or on my own to keep the cardio streak going. I still love running but dislike how fast my base erodes from an inconsistent life schedule. I also have a harder time finding someone to run with me when those unpredictable moments of freedom pop up. For some reason, probably having to do with that erodible base, when I ask my friends to go on a run with me, I don’t get a great response.
When I say, let’s go for a ruck and you can bring whoever you want and you pick the weight, I get more yesses. With rucking, the barrier for entry is lower and more accessible on many levels. On the level of not requiring a babysitter and also on being a scalable workout. We might move at kid pace but there are plenty of extra coupon carry opportunities along the way.
And so we ruck on, boats against the current, borne back ceaselessly into the past. Or just to the last street for a missing shoe.
At last we reach the halfway point and it’s time to refuel the restless natives. These are before smoothie faces.
And these are post smoothie smiles.
Sometimes the term selfish gets a bad rap, especially if by being selfish you really are trying to set yourself up for success to take care of others who need you, day after day, to be your best or close to it. It’s pretty empowering to prioritize yourself to the top of the list and then watch your fellow moms do the same: we can do it, better together, as neighbors and friends and parents and people.
So what’s stopping you from joining a GORUCK club or starting your own?
This article originally appeared on GORUCK. Follow @GORUCK on Instagram.
The Super Bowl is known for a lot of things, but giving out free access isn’t one of them. For military members, veterans, and their families, the experience might be a little different. USAA, as a financial institution, isn’t just a major partner of the NFL — they’re integral to the league’s Salute to Service every November, and USAA is determined to give its members a chance to take part.
For those who have never been to the NFL’s biggest game, part of the experience is literally The NFL Experience. For days prior to Super Bowl Sunday, the league puts on a huge, open forum featuring player appearances, giveaways, games, food, and fun, along with a chance to kick a field goal, throw a touchdown pass, run the 40-meter dash (or the entire combine), and even play as an actual player through virtual reality.
Even if you don’t have tickets to the Big Game, the NFL experience is only , half that for USAA members. Best of all, military service members get a little something extra from their experience – all for free.
USAA has its own little corner of the NFL Experience called the Salute to Service Lounge, and it’s open to anyone with a Department of Defense or Veterans Affairs identification card. In this special room, attendees can sit, relax, enjoy free snacks and drinks.
Oh, and they get to listen to current and former NFL players talk about their time on the gridiron, answer any and all questions from their military fans, and even pose for photos, sign autographs, and shake hands — all at no cost. They all just want to do the most for the U.S. Military and its NFL fans, and they show it all year long, not just during Salute to Service Month.
Almost all the players who came to visit USAA’s Salute to Service Lounge also teamed up with USAA and other partners to donate tickets to the big game to a service member or their family.
NFL legend Roger Staubach (left) chats with WATM’s own August Dannehl
The 2019 Salute to Service Lounge saw NFL legend and Naval Academy graduate Roger Staubach come by and spend time with fans. Current Falcons Coach Dan Quinn and Atlanta Falcons Guard Ben Garland stopped by the lounge to talk about highlighting the military community and what it’s like to host a Super Bowl without being part of it.
Quinn and USAA teamed up to get tickets to the big game for the family of Marine Corps Pvt. 1st Class Zachary R. Boland, who died in 2016 during training at Parris Island. Garland, a former player for the Air Force Falcons, was this year’s Salute to Service Winner.
Colorado Air National Guardsman and Atlanta Falcons Guard, Ben Garland.
Also visiting the USAA Salute to Service lounge this year (who also visited USAA’s Super Bowl LII Salute to Service Lounge in Minneapolis in 2018) was the Arizona Cardinals’ future Hall of Famer Larry Fitzgerald. This year, Fitzgerald honored fellow Cardinal Pat Tillman during the NFL’s “My Cause, My Cleats” Campaign, which benefited the Tillman Foundation. He has a very close connection to the military, as he comes from a military family and wanted something to reflect his family’s service as well as Tillman’s.
Kirk Cousins answers some fans’ questions at the USAA Salute to Service Lounge
Other visitors to the lounge were Minnesota Vikings quarterback Kirk Cousins, Kansas City Chiefs tight end Travis Kelce, Carolina Panthers running back Christian McCaffrey, Denver Broncos quarterback Case Keenum, and former Cleveland Browns offensive tackle Joe Thomas.
These NFL players and the many, many others like them are regular faces at USAA’s annual Super Bowl Salute to Service Lounge. They spend all season honoring military members past and present but make it a big point to show their military fans how much they’re appreciated.
Army Lt. Col. Ron Cole, 49, a public health nurse with the Army Public Health Center, doesn’t exactly look the part of the long-distance runner. He’s a big guy.
This 5 feet, 10-inch tall former professional body builder and wrestler will tell you his physique is more suited for short bursts of speed, but he loves distance running. This year marks an important milestone for Cole — he’s turning 50 and he’ll be competing in his ninth Army Ten-Miler in October.
“Age is not on our side always and I’m not the smallest of guys,” said Cole. “My joints have been in the military for 28 years and pounding the pavement has had its toll, but my motto for this year’s race is ‘Forged at 50’. I’m not slowing down, I’m getting better with age, and I’ve gotten creative with the knowledge I’ve learned over the years to either keep the pace or even improve my pace.”
Cole, who also serves as the APHC Performance Triad action officer, understands the importance of sleep, activity and nutrition. He hopes to improve on his best 9:30-minute mile ATM pace by incorporating the 10-mile training plan (linked to this article) offered through the ATM website and endorsed by APHC’s health and fitness experts.
“One of the things I’m doing is incorporating the Performance Triad of sleep, activity and nutrition as well as some of my weight training background and personal nutrition experience to enhance my muscle endurance as I prepare to run,” said Cole.
Cole plans to run hills, incorporate treadmill sprints, follow a good sleep and nutrition plan, and do some cross training to optimize his performance.
“I live in Havre de Grace, Maryland, which has a lot of hills that I also use for shorter sprints instead of resting on the inclines,” said Cole. “I also like to cross train and do walking lunges with weights in the hallways during my breaks from my desk.”
Cole was first introduced to the run through his then girlfriend and now wife Shanekia, who was training for the run in 2006 as part of the Kirk Army Community Hospital Team at Aberdeen Proving Ground, Maryland. He trained with the team on some of their practice runs and cheered her on at the finish line.
Lt. Col. Ronald Cole, a public health nurse with the Army Public Health Center, hydrates in between exercises June 21, 2019, in preparation for competing in his ninth Army Ten-Miler in October. Cole is following the APHC-expert recommended Army Ten-Miler training plan as well as APHC guidance on proper hydration.
(Photo Credit: Graham Snodgrass)
The two married in August 2008 and planned to compete together for the 2009 race, but Shanekia was diagnosed with cancer in October 2009, and he ended up doing his first ATM that year with no training or preparation, which he does not recommend.
“The race was going well until I reached mile seven, which was the entrance of the 14th Street ramp,” said Cole. “The ramp is about a 1 degree incline and continues to rise at 1 degree for approximately 2 miles.”
It was at that moment that Cole felt like a pack of gorillas had jumped on his back and he wanted to quit. However, he looked to his right to find a wounded warrior changing his prosthesis; this sight made him realize that he had nothing to complain about.
“So I started running from that point on and every time I wanted to quit — he was my motivation,” said Cole. “So that first run wasn’t my best run, but it was my most inspiring.”
Cole is committed to running the race every year until he can no longer run. He also does this to honor Shanekia, who suffered complications from chemotherapy and can no longer compete in the race, but remains one of his biggest supporters. She is now free of cancer and helps with his meal prepping and comes out to cheer every run.
Cole’s story and commitment to the race have motivated some of his co-workers to make the run.
“His energy and spirit and story of why he runs has also inspired me to run the Army Ten-miler this year,” said Joanna Reagan, an APHC registered dietitian who recently retired from the Army. “Although I’ve run it in the past, Lt. Col. Cole has inspired me to shoot for my own personnel best this year.”
The two train together, which Reagan says helps keep her motivated.
“We are holding each other accountable with our running plans, trying to eat eight servings of fruits and vegetables a day and getting 7-8 hours of sleep a night,” said Reagan. “Having a ‘running buddy’ really helps with accountability and commitment.”
Cole hopes to keep running for years to come.
“The energy of the Ten-Miler keeps me enthusiastic and motivated to run,” said Cole. “Every time you’re running it may be painful, but along the course of the run you’re surrounded by at least 30,000 other people and you feel you want to do that again.”
The Performance Triad website at https://p3.amedd.army.mil/performance-learning-center/nutrition is a good resource for nutrition, nutrient timing and hydration recommendations for this year’s ATM competitors.
The Army Public Health Center focuses on promoting healthy people, communities, animals and workplaces through the prevention of disease, injury and disability of Soldiers, military retirees, their families, veterans, Army civilian employees, and animals through studies, surveys and technical consultations.
After spending the past 11 matches within the friendly confines of Cadet East Gym, the Air Force volleyball team heads back out on the road this week for its first road contests of the Mountain West season. Playing on back-to-back days for the first time since mid-September, the Falcons will travel to Wyoming on Thursday, Oct. 4, before heading to Colorado State on Friday, Oct. 5.
Warming up is an essential phase of your workout, and there are three phases to an effective warm-up. Let’s jump right in:
Phase One: Shift your PH
Time commitment: Five minutes
Our bodies are slightly alkaline with a PH of around 7.3 to 7.4. The function of the warm-up is to shift your body to a more acidic state, which improves muscle efficacy and reduces risk of injury. It’s preferable to use movement patterns similar to ones you will be doing during your workout.
Example: Rowing for five minutes is optimal on both “pull days” and “squat days” due to the specific pull and squat range of motion.
By the end of phase one, your body should be producing some sweat and your heart rate should be elevated to over 100 beats per minute.
There are a few different types of stretching. For brevity’s sake, let’s reduce them to two: static and dynamic. Static stretching is likely what you learned in high school gym class and involves holding a position for 15 seconds to one minute (think touching your toes and holding before doing a leg workout). This type of stretching prior to dynamic movements (running, jumping, weight lifting, and just about every kind of exercise) is dangerous. Don’t do it.
Your muscles and joints will not be static during your workout, so they should not be static during your warm-up. Instead, try the worm walk.
This movement not only prepares the specific joints and muscles for what’s to come, it maintains the athlete’s elevated heart rate and PH level.
Dynamic stretching allows the athlete (that’s you) to effectively and gradually move joints through the range of motion they are about to demand from their body while under load.
*The most extreme version of this is ballistic (or bouncing) stretching, which should be reserved for athletes with extensive experience.
Phase three: Pre-set
Time commitment: Three to 10 minutes
Simply do the movement you plan on doing but with less weight.
Example: If today is your squat day, do three sets of 15 to 25 squats with just your body (commonly referred to as air squats). Listen to your body; if your joints still feel tight, do 30 to 60 seconds of walking lunges before approaching the barbell.
Continue this phase by loading the bar to roughly half of the load you plan to lift in your main set. Complete three to eight repetitions. Increase the amount of weight by roughly 10 percent until you arrive at your desired set weight.
Every body is different. By spending 15 minutes preparing your body for the strenuous movements to come, it will be more capable of performing at peak levels. The desired physiological adaptations occur when an athlete operates at those levels, whatever they may be specific to their current level of fitness.
Remember: An effective warm-up should always be specific to the nature of your day’s training.
1:23 a.m. It’s pitch black in Ramadi, Iraq, except for the cold moon above.
Staff Sgt. Ryan Major and his squad creep silently closer.
The enemy has already killed and maimed American troops with roadside bombs. Intel says the largest cache of explosives is right here. Major is part of the late-night raid to bring them down. This is where he wants to be.
“I was a junior in high school when the Towers were hit. I knew I wanted to do something then. And when it came time to choose college or something else, I wanted to get my hands dirty. It all stemmed from the Towers. I wanted to do my part.”
He’s in the desert as part of a light infantry unit. As he and his team get closer, the insurgents wait.
“We were two or three blocks away and I watched two squads cross that intersection,” he says.
He’s only a couple feet away now.
“I took like five steps … “
Major steps down with his right leg.
The enemy pushes the remote control.
The bomb explodes with a deafening roar, and fills the air with a lethal mix of fire and shrapnel.
“I was awake for the whole thing,” he said. “I remember going up and facing the stars.”
Major, 22, is blown up and over a steel gate and six-foot concrete wall.
Ryan Major loves rugby because it’s loud, fast and has lots of crashes. He is hoping for gold at this year’s National Veterans Wheelchair Games.
His team, many with shrapnel injuries themselves, jump into their armored Bradley Fighting Vehicle, smash through the concrete and rush him back to the base camp.
“My guy, he had me laying on the floor and he is covering my leg. I’m losing blood like crazy. Trying to go to sleep. He smacks the p— out of me a couple times. I knew I was in a bad situation.”
“Read me my Last Rites. Tell my mom I love her,” Major says to his soldier.
“No! Wake your b— ass up! I’m not telling her anything! You’re telling her!”
They make it back to base.
“The surgeons and the doctors, they did their thing. Then they induced me into a coma.”
Doctors cut off his right leg and right thumb in Iraq. An infection while he was still in the coma took his left leg, two fingers on his right hand, his thumb on his left, part of his elbow and forearm.
Major wakes up six weeks later, December 26, in a hospital room inside Walter Reed.
“Hey, it’s sports. I’m a competitor. I was competing in the military. I’m competing still. It’s fast and I like to go fast.”
Major whips around with a white ball in his hand. A wheelchair cracks into him from behind and throws him from the chair and to the ground. He gets helped back in and shakes it off. Another chair crashes into him from the side as Major smacks down on his wheel into a backspin and then scores.
He crosses his arms, leans back his head and howls to the rafters.
He makes it look easy, but it wasn’t always this way.
Ryan Major races down the court on the way to a score.
“Dude, it was rough,” he said. “So rough, and I was in a really dark spot. A deep, weird depression. It was a lot of self-doubt and being hard on myself. It’s typical, going from a 100 percent independent man, having to depend on everybody for everything. That took a really big shot to my pride.
“It took me so long. I don’t have my legs. I can’t play football or anything I used to do and love. I used to play football. I wrestled. I did track and field. Now I can’t do any of that.”
Days turned into weeks, months and years.
His mom, Lorrie Knight-Major, said she and his brothers — Michael and Milan — along with Ryan’s friends, rallied to do whatever needed done.
“I credit his brothers, his family and his amazing friends who have been there all the way for him, and for all of us,” Knight-Major said. “To this day, he has a great support system. I wished every veteran and every person recovering had that kind of love.”
Corey Fick, Ryan’s best friend since the 6th grade, visited him almost every day in the hospital and made him get out and about.
“Everybody was crying when we found out he got hurt, but he is a soldier through and through,” Fick said. “He is a soldier through and through, and whatever his cause, he’ll die for it. There’s no fight he’s not going to win. I think he had a 4 percent chance of making it out of Ramadi alive.
“If this happened to anyone but Ryan, I don’t think they could do what he is doing. He has no fear and is living life to the fullest.”
As Major watched others in a wheelchair living their lives, that’s when he knew he had to do it, too.
“I’m watching other vets in my situation who had been hurt for a few years. They’re walking and talking and out having fun and I’m overhearing them. Why am I moping around when you got other amputees going out and having the time of their life?
“It was time for me to get my ass out of this bed and start getting active.”
Besides quad rugby, you can find Ryan Major kayaking and even skiing.
The first thing he did was the Hope and Possibilities handcycle race around Central Park.
“You hear people cheering you and that started to boost me back, but it was easy. I went back to my therapist and said, ‘What’s next?'”
“There’s an Army 10-miler,” the therapist said.
He did it and wanted more. So he did the New York Marathon — 26.2 miles on a hand cycle.
“I went from a 5K to a 10-miler to a marathon all in a year,” Major said. “The best part of a marathon, is all the fans on the side, yelling at you and telling you you’re doing awesome. The worst part of a marathon, in my opinion, are those last two miles. Those last two miles were the longest two miles ever.
“I was hurting bad. My fingers were cramped and locked in place. But I crossed that finish line and said, ‘God, I am a freaking trooper. I am the biggest bad ass in this whole, entire race!”
He hasn’t stopped since.
“I found out I can still do sports. I didn’t ski before I was injured. I had my first skiing experience in Colorado and didn’t anticipate liking that. They had me going down that mountain fast and I fell in love with it. I’m kayaking. I’ll do anything.”
Besides rugby, Major is competing in javelin, table tennis and even bowling this year.
“But I want that gold in rugby,” he said. “That’s the goal. Haven’t gotten it yet. Got close and made it to the final round once. I’ll get it.”
“I am so very proud of him,” his mom said. “I am amazed at the adversity he had to overcome. Ryan has always been a fighter. He wakes up every morning happy, and makes the most out of each day of his life.”
He sometimes thinks back on that day when everything changed, but doesn’t stay in that place too long.
“Those thoughts creep in my head every once in awhile. The what ifs, the woulda, coulda thing. Those are never good,” he said. “There are positives and negatives to every situation. If I wouldn’t have joined the military, wouldn’t have met my brothers in arms, who are a huge part of my life. I never would have had that experience. I never would have traveled. I never would have had those life experiences.
“I still keep in touch with those guys from Walter Reed and with some of the staff. All these years back, and we still talk.”
It’s that brotherhood, he said, that makes these Games so important.
“I like to be loud out there and have fun. Other vets look at me and that makes them proud. They say it inspires them. Well, they inspire me.”
Major just has one request if you see him on the street. Don’t call him disabled.
“I’m an athlete. And I hope when they look at me, they think I’m a good athlete. That’s what they can call me.”
This article originally appeared on VAntage Point. Follow @DeptVetAffairs on Twitter.
We know COVID-19 has ruined a lot of your plans, but sports fans everywhere are feeling it a little extra right now with tonight being the NFL Draft. While you might be able to take the draft out of Vegas (and into the NFL Commissioner’s basement…), can you ever fully take the excitement out of the draft?
We say no, no you can’t.
Here’s everything you need to know about the 2020 NFL Draft: How and when to watch it, the draft order, top picks, a little history and of course, your military tie in for this year’s festivities.
ProFootball Hall of Fame
The NFL was founded in Canton, OH in 1920. For those first magical years, players could sign with any team that wanted them. As you can imagine, this led to quite a disparity of level of play — the best players kept going to the best teams, leaving the other teams scrounging for talent.
The league owners adopted a plan for a college player draft on May 19, 1935. Proposed by the Eagles and owner and future NFL commissioner Bert Bell, the plan called for teams to select players in inverse order of their finish the previous season. The first draft had nine rounds and was increased to 10 in 1937. It was expanded to 20 rounds in 1939. Adding a twist to the procedure in 1938 and 1939, only the five teams that finished lowest in the previous season were permitted to make selections in the second and fourth rounds.
1940s: The NFL faced competition in drafting for the first time when the All-America Football Conference came onto the pro football scene in the latter part of the decade. The NFL also added a bonus selection – the first pick overall – in 1947.
1950s: The idea of the bonus pick, which began in 1947, ran full cycle and was abandoned after the 1958 draft. By that time, each team in the league had been awarded the first overall pick in the annual draft, and teams resumed picking in reverse order of league standing.
1960s: The draft became the battleground for a war between the National Football League and American Football League. The rival leagues held separate drafts through 1966 before holding joint drafts from 1967-1969. When the leagues merged at the end of the decade, the draft rivalry was over, and a new rivalry, the Super Bowl, had begun.
1970s: The NFL, drafting as one unified league, eventually reduced the number of rounds to 12. The fierce competition for top talent saw the number one overall pick being secured through trades four times during the decade.
1980s: The NFL again fended off competition from a potential rival as the United States Football League attempted to tap into the talent pool in the mid-1980s. Perhaps the highlight of the decade, draft wise, came in 1983 when a rare group of college quarterbacks dominated the first round of that year’s draft.
1990s: Many of the decade’s elite teams, like so many franchises before them, have built through the draft. There may be no greater example than the Dallas Cowboys, who used multiple picks to go from a 1-15 team in 1989 to winning three Super Bowls in the 1990s.
2000s: In back-to-back drafts in the 2000s, an NFL team made trades in order to select three players in the first round. In 2000, the Jets drafted in the number 12th, 13th, and 27th spots of the first round. One year later, the St. Louis Rams had the 12th, 20th, and 29th overall picks of round number one.
2010s: The St. Louis Rams selected quarterback Sam Bradford with their first overall pick. This set the trend as other teams used their first overall pick to also select quarterbacks as the face of their franchise including Cam Newton, Andrew Luck, Jameis Winston and Jared Goff.
Fast forward to 2020 and it’s a new decade with a whole new sort of feel. Tonight’s draft will be done completely virtually. Teams will draft online and picks will be announced by NFL Commissioner Roger Goodell at his home. For anyone who’s ever done a fantasy football draft online, it’s going to look a lot like that. Only a few small differences: we doubt anyone will miss their pick because they’re getting kids a snack and also, there will be 58 camera crews at the presumed top 58 picks’ homes to catch their reactions.
The format remains the same: time allotted to select picks will be: 10 minutes in Round 1, seven minutes in Rounds 2 and 3, and five minutes in Rounds 4 through 7.
When to watch
The draft starts tonight, April 23 at 8:00 pm eastern with Round 1. Rounds 2 and 3 are tomorrow, Friday, April 24 starting at 7:00 pm eastern. Rounds 4 through 7 will be held on Saturday, April 25 starting at 12:00 pm eastern.
How to watch/listen
Here’s how you can watch the 2020 NFL Draft on TV and on live stream:
ESPN and NFL Network will simulcast all rounds. ABC will have its own prime-time telecast for Rounds 1-3 tonight and tomorrow, but will simulcast with ESPN and NFL Network on Saturday for the final rounds on Saturday. According to CBS, the draft telecasts will originate from ESPN’s Bristol, Connecticut, studios and a majority of the analysts and reporters will contribute from at-home studios.
Thursday, April 23 (8-11:30 p.m. ET)
Round 1: ABC, ESPN, NFL Network, ESPN Deportes, ESPN Radio
Friday, April 24 (7-11:30 p.m. ET)
Rounds 2-3: ABC, ESPN, NFL Network, ESPN Deportes, ESPN Radio
Saturday, April 25 (12-7 p.m. ET)
Rounds 4-7: ABC, ESPN, NFL Network, ESPN Deportes, ESPN Radio
SiriusXM, Westwood One, and ESPN Radio will have draft coverage.
Note: Compensatory picks are marked with an asterisk (*)
1. Cincinnati 2. Washington 3. Detroit 4. NY Giants 5. Miami 6. LA Chargers 7. Carolina 8. Arizona 9. Jacksonville 10. Cleveland 11. NY Jets 12. Las Vegas 13. San Francisco f/IND 14. Tampa Bay 15. Denver 16. Atlanta 17. Dallas 18. Miami f/PIT 19. Las Vegas f/CHI 20. Jacksonville f/LAR 21. Philadelphia 22. Minnesota f/BUF 23. New England 24. New Orleans 25. Minnesota 26. Miami f/HOU 27. Seattle 28. Baltimore 29. Tennessee 30. Green Bay 31. San Francisco 32. Kansas City
33. Cincinnati 34. Indianapolis f/WAS 35. Detroit 36. NY Giants 37. LA Chargers 38. Carolina 39. Miami 40. Houston f/ARI 41. Cleveland 42. Jacksonville 43. Chicago f/LV 44. Indianapolis 45. Tampa Bay 46. Denver 47. Atlanta 48. NY Jets 49. Pittsburgh 50. Chicago 51. Dallas 52. LA Rams 53. Philadelphia 54. Buffalo 55. Baltimore f/NE via ATL 56. Miami f/NO 57. LA Rams f/HOU 58. Minnesota 59. Seattle 60. Baltimore 61. Tennessee 62. Green Bay 63. Kansas City f/SF 64. Seattle f/KC
65. Cincinnati 66. Washington 67. Detroit 68. NY Jets f/NYG 69. Carolina 70. Miami 71. LA Chargers 72. Arizona 73. Jacksonville 74. Cleveland 75. Indianapolis 76. Tampa Bay 77. Denver 78. Atlanta 79. NY Jets 80. Las Vegas 81. Las Vegas f/CHI 82. Dallas 83. Denver f/PIT 84. LA Rams 85. Detroit f/PHI 86. Buffalo 87. New England 88. New Orleans 89. Minnesota 90. Houston 91. Las Vegas f/SEA via HOU 92. Baltimore 93. Tennessee 94. Green Bay 95. Denver f/SF 96. Kansas City 97. Cleveland f/HOU* 98. New England* 99. NY Giants* 100. New England* 101. Seattle* 102. Pittsburgh* 103. Philadelphia* 104. LA Rams* 105. Minnesota* 106. Baltimore*
107. Cincinnati 108. Washington 109. Detroit 110. NY Giants 111. Houston f/MIA 112. LA Chargers 113. Carolina 114. Arizona 115. Cleveland 116. Jacksonville 117. Tampa Bay 118. Denver 119. Atlanta 120. NY Jets 121. Las Vegas 122. Indianapolis 123. Dallas 124. Pittsburgh 125. New England f/CHI 126. LA Rams 127. Philadelphia 128. Buffalo 129. Baltimore f/NE 130. New Orleans 131. Arizona f/HOU 132. Minnesota 133. Seattle 134. Baltimore 135. Pittsburgh f/TEN via MIA 136. Green Bay 137. Jacksonville f/SF via DEN 138. Kansas City 139. New England f/TB* 140. Jacksonville f/CHI* 141. Miami* 142. Washington* 143. Atlanta f/BAL* 144. Seattle* 145. Philadelphia* 146. Philadelphia*
147. Cincinnati 148. Carolina f/WAS 149. Detroit 150. NY Giants 151. LA Chargers 152. Carolina 153. Miami 154. Miami f/JAC via PIT 155. Minnesota f/CLE via BUF 156. San Francisco f/DEN 157. Jacksonville f/ATL via BAL 158. NY Jets 159. Las Vegas 160. Indianapolis 161. Tampa Bay 162. Washington f/PIT via SEA 163. Chicago 164. Dallas 165. Jacksonville f/LAR 166. Detroit f/PHI 167. Buffalo 168. Philadelphia f/NE 169. New Orleans 170. Baltimore f/MIN 171. Houston 172. New England f/SEA via DET 173. Miami f/BAL via LAR 174. Tennessee 175. Green Bay 176. San Francisco 177. Kansas City 178. Denver* 179. Dallas*
180. Cincinnati 181. Denver f/WAS 182. Detroit 183. NY Giants 184. Carolina 185. Miami 186. LA Chargers 187. Cleveland f/ARI 188. Buffalo f/CLE 189. Jacksonville 190. Philadelphia f/ATL 191. NY Jets 192. Green Bay f/LV 193. Indianapolis 194. Tampa Bay 195. New England f/DEN 196. Chicago 197. Indianapolis f/DAL via MIA 198. Pittsburgh 199. LA Rams 200. Chicago f/PHI 201. Minnesota f/BUF 202. Arizona f/NE 203. New Orleans 204. New England f/HOU 205. Minnesota 206. Jacksonville f/SEA 207. Buffalo f/BAL via NE 208. Green Bay f/TEN 209. Green Bay 210. San Francisco 211. NY Jets f/KC 212. New England* 213. New England* 214. Seattle*
215. Cincinnati 216. Washington 217. San Francisco f/DET 218. NY Giants 219. Minnesota f/MIA 220. LA Chargers 221. Carolina 222. Arizona 223. Jacksonville 224. Tennessee f/CLE 225. Baltimore f/NYJ 226. Chicago f/LV 227. Miami f/IND 228. Atlanta f/TB via PHI 229. Washington f/DEN 230. New England f/ATL 231. Dallas 232. Pittsburgh 233. Chicago 234. LA Rams 235. Detroit f/PHI via NE 236. Green Bay f/BUF via CLE 237. Tennessee f/NE via DEN 238. NY Giants f/NO 239. Buffalo f/MIN 240. Houston 241. Tampa Bay f/SEA via NE 242. Green Bay f/BAL 243. Tennessee 244. Cleveland f/GB 245. San Francisco 246. Miami f/KC 247. NY Giants* 248. Houston* 249. Minnesota* 250. Houston* 251. Miami* 252. Denver* 253. Minnesota* 254. Denver* 255. NY Giants
Who to watch
Our fave guy? None other than military brat and Auburn superstar Derrick Brown.
Have some fun and win Super Bowl tickets!
As the first-ever Official Casino Sponsor of the National Football League, Caesars Entertainment is proud to introduce the all-new NFL Draft Pick’em Online Game. From now through the start of the NFL Draft—Thursday, April 23— contestants will compete to win Super Bowl LV tickets, trips to Las Vegas to see a Raiders game and more by competing against other participants to correctly predict first round picks.
“With the NFL Draft no longer taking place in Las Vegas due to COVID-19, we still wanted to offer everyone a fun and interactive way to be a part of the action while they’re at home,” said Caesars Entertainment Chief Marketing Officer, Chris Holdren. “The all-new NFL Draft Pick’em online game is the perfect blend of entertainment to enhance the experience of seeing the next generation of NFL stars selected by their teams.”
How to play? Visit Caesars.com/DraftPickEm and attempt to pick the perfect first round Draft from a pool of 100 prospects for a chance to win:
1st Place – Two tickets to Super Bowl LV, plus ,500 for travel accommodations
2nd – 4th Places – Two tickets to a 2020 Las Vegas Raiders home game and a two-night hotel stay
When you see running workouts, you may see terms like “sprints,” “easy jog,” “fartleks,” “intervals,” “gassers,” and even “goal-pace running.” They all are references to different types of pace workouts, and they are all different — some more different than others.
It is easy to get confused as to how you should train for timed runs, especially if you are new to running, have recently lost weight, still have weight to lose, or need to pass a fitness test.
Here is an email from a young man who has made tremendous progress with both running and weight loss:
Stew, I need to pass a 1.5-mile fitness test run and get my time below 12 minutes (11:58 is the slowest I can go). I am currently at 13 minutes but have dropped from 16 minutes as well as 25 lbs at the same time. I still have some weight to lose but within the standard. Any recommendations? Still trying.
Great job with dropping mile pace and weight! Those are great accomplishments and show you have been really working hard. The good news is you do not need to change much of your current effort, but you do need to start training to run at a faster pace in order to achieve the next set of goals. And maybe you can lose some more weight too (which will make you faster).
Here is how I would do it:
Evaluate how much you are running per week now, and keep it at that mileage, but do it at a faster pace. You can run every other day with non-impact cardio activities like bike, swim, elliptical in place of running if you feel your joints, shins and feet need a break from the impact. But if you are feeling fine, try the following:
Your new goal pace is to be able to run a quarter mile in less than 2 minutes. You do not need to run it in 1:30 or even 1:45; instead, learn how to run each lap of the following workout at 1:55-1:58. This will give you a few seconds of “gravy time” in case you slow down on the last few laps, but is not so fast that you blow all of your energy out in the first lap as many people do. You have to think GOAL PACE strategy.
Here is the workout:
Run 1/4 mile warmup — any pace/stretch
Repeat 8-10 times:
Run 1/4 mile at goal mile pace (1:55)
Optional: Rest with another quick exercise for 1 minute (situps, pushups, squats, lunges) Alternate above “rest exercises” every other set if needed, or skip altogether.
I recommend the above workout 3 days a week, every other day. On the days in between, you can opt to do more running or non-impact cardio. However, the goal is different. Push yourself on these shorter/faster runs to help build your overall cardiovascular conditioning and speed. Mix in sprints, intervals, shuttle runs and fast/slow fartleks however you prefer. If you run, limit the distance to maybe a mile but you do a series of 50m, 100m, 200m and 300m, and 400m sprints.
Warm up with a fast 400m or 2-minute bike/light stretch.
Increase speed each set and avoid full sprints if you are getting older, have had some issues with tight hamstrings/calves, or previously had pulled hamstrings. But you can still run faster than your goal pace above. That is the goal of the days in-between. Get winded each set and rest by walking back to the starting line.
Repeat 5 times
50m fast runs — build up to full speed by set 4 or 5 (close to full speed)
Walk back to starting line
Repeat 4 times
100m fast runs — build up to full speed (after a few sets)
Walk back to starting line
Repeat 3 times
200m fast runs — fast — much faster than 1 minute (half lap)