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Cliff & Tatjana Eggink going for an open water ocean swim
About Us
Cliff & Tatjana Eggink retired in January, 2010 as USA TRIATHLON Level I Certified Coaches.
Cliff also retired in 2008 as a USA Cycling Certified Coach.
Cliff "Irongeezer" Eggink was born in 1936 and is a six time Ironman triathlon competitor.
He has earned two Ironman podium finishes in the 65 - 69 age group,
and two Ironman podium finishes in the 70 - 74 age group. Tatjana is a professional educator, an American Senior Fitness Association Senior Personal Trainer,
and has completed several Ironman Triathlons.
They are avid triathletes, hikers, kayakers, swimmers, cyclists, runners, and cross-trainers.
More info? email irongeezer@hotmail.com
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Cliff "Irongeezer" Eggink, age 73, going for an ocean swim
the day after competing in an Ironman triathlon, October, 2009.
"If I can be this active, so can YOU!" For More Running Info. Go To > www.irongeezer.org <
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Your First 5K & 10K
You should be walking, bike riding or doing some form of activity before staring this beginner level program.
We think you should be walking at least 20 minutes per day, four to five days per week.
Discuss a "get off the couch" program with your doctor.
This plan is a record of what we did. We are not recommending that you follow this plan. Your plan is up to you, your doctor, and your coach.
These plans will be posted here thru 2011, refer to them as often as needed.
Beginners should not be afraid to walk. If at any time you feel over worked, try a walk-jog combination.
As an example, you could jog 5 minutes, walk 5 minutes, jog 5 minutes etc. If you would like more information on this, contact us.
Irongeezer.com recommends that you wear a heart rate monitor when you train. Buy one, read the instructions, and use it.
Exercises for runners are posted on the "Shape Up Now" page of this Webzine.
Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun | | 1 | off | 30 min. walk or jog | off | 30 min. walk or jog | off | 30 min. walk or jog | off | | 2 | off | 35 min. walk or jog | off | 35 min. walk or jog | off | 35 min. walk of jog | off | | 3 | off | 40 min. walk or jog | off | 40 min. walk or jog | off | 40 min. walk or jog | off | | 4 | off | 45 min. walk or jog | of | 45 min. walk or jog | off | 45 min. walk or jog | of | | 5 | off | 1.5 mile jog | off | 1.5 mile jog | off | 1.5 mile jog | off | | 6 | off | 1.75 mile jog | off | 1.75 mine jog | off | 1.75 mile jog | off | | 7 | off | 2 mile jog | off | 2 mile jog | off | 2 mile jog | off | | 8 | off | 2.25 mile jog | off | 2.25 mile jog | off | 2.25 mile jog | off | | 9 | off | 2.5 mile jog | off | 2.5 mile run | off | 2.5 mile jog | 30 min. walk | | 10 | off | 2.75 mile jog | off | 2 mile run | off | 2.75 mile jog | 40 min. walk | | 11 | off | 3 mile jog | off | 2 mile run | off | 3 mile jog | 40 min. walk | | 12 | off | 3 mile ez run | off | Combo 2 mile walk & run | off | rest | 5K race enjoy! |
If you want to take more than 12 weeks to prepare for your first 5K, simply repeat any of the weeks until you feel like progressing.
Before starting this program you should be active, and clear it with you doctor.
Your first 10K 8 week buildup program after having completed a 5K race. This plan will be posted here thru 2011, refer to it as often as needed. Always check with your doctor before starting any new exercise activity, or increasing your present level of activity. | Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun | | 1 | off | 2 mile jog | off | 2 mile jog | off | 2 mile jog | off | | 2 | off | 2 mile jog | off | 2 mile jog | off | 3 mile jog | off | | 3 | off | 3 mile jog | off | 3 mile jog | off | 3 mile jog | off | | 4 | off | 3 mile jog | off | 3 mile jog | off | 4 mile jog | off | | 5 | off | 5 mile jog | off | 2 mile run | off | 5 mile jog | off | | 6 | off | 5 mile jog | off | 2 mile run | off | 5 mile jog | 30 min. walk | | 7 | off | 6 mile jog | off | 2 mile run | off | 5 mile jog | 40 min. walk | | 8 | off | 4 mile ez jog | off | 2 mile jog | off | rest | 10K Race enjoy! |
If you want to take more than eight weeks to prepare for your first 10K, simply repeat any one of the weeks at any point in the schedule.
A portion of these programs are based on Paddy Savage's first-timers' program in Hal Higdon's "How to train."
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The "Irongeezer" at age 72, competing in a multi-sport event, May 2008. "If I can do it, you can too!"
How to measure your exercise intensity!
Exercise intensity is a measure of how hard you're exercising. Here's why it matters — and how to measure it. You may have heard people talk about exercise intensity. But what does it mean? And more importantly, how do you measure it? Consider these simple strategies for monitoring how hard you're exercising. Exercise intensity defined The intensity at which you exercise reflects the amount of oxygen your body uses to do an exercise and the number of calories you burn while doing it. In aerobic exercise — such as walking, swimming or cycling — intensity translates into how hard the exercise feels to you. As a general rule, moderate-intensity exercise is best. If you exercise too lightly, you may not meet your fitness or weight-loss goals. If you push yourself too hard, you may increase your risk of soreness, injury and burnout. Moderate-intensity activity decreases these risks and may even increase your odds of continuing your exercise program in the long run.
Measure your exercise intensity
Moderate-intensity exercise should feel somewhat hard for you. Watch for these telltale signs: You're breathing faster. You're developing a light sweat. You're feeling some strain in your muscles. You can also use the talk test. If you can carry on a conversation of brief sentences but you can't sing a song, you're probably exercising in the recommended moderate-intensity range.
Do the math
If you'd rather get more specific, use your heart rate to measure your exercise intensity. When you exercise as hard as you can, your heart beats at its maximum rate. If you're a healthy adult, strive to exercise at your target heart rate — between 60 percent and 85 percent of your maximum heart rate. If you have an irregular heart rhythm or you're taking medication that affects your heart rate, ask your doctor about the best way to measure your exercise intensity. Here's how to calculate your target heart rate: Subtract your age from 220. This is your maximum heart rate. Determine the low end of your target heart rate by multiplying your maximum heart rate by 0.6. Determine the upper end of your target heart rate by multiplying your maximum heart rate by 0.85.
So how do you use this information? While exercising, check your pulse.
To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute.
Reap the rewards
If your heart rate is within the range you calculated above, you're exercising at about the right level. If your heart rate is too low, pick up the pace. If your heart rate is too high, back off a bit.
You'll get the most from your workouts if you're exercising at the proper intensity. Whether you gauge your intensity by how you're feeling or how hard your heart is beating, know that you're doing what it takes to maximize your workout.
Source: Mayo Clinic
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The Irongeezer Motto - "Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." Plato 427 - 345 BC
IrongeezerSays:
There are 1,440 minutes in every day.
Schedule at least 30 minutes for physical activity and 30 minutes for mental activity!
IrongeezerSays: "Fix it Now" Pebble in your shoe, shoelace untied, starting to chafe? Whether in a race or a training run, or a walk, stop and fix the problem, whatever it is, as soon as you are aware of it.
It's not going to go away on its own, and will most likely get worse and be more of a bother and distraction as your run continues. Chafing, pebbles, sunburn, and various other problems will not only interfere with your run, but can cause lasting adverse conditions, if not corrected immediately. Remember, fix it now! Getting The Most Out Of Short Run's Craig Binkley, CTS Resident Coach Between a busy personal schedule and uncooperative weather conditions, there can be days when running for an extended period of time doesn’t seem very appealing. Rather than just completely taking the day off, you can still gain physical benefits by doing a shorter run or workout. Sticking with a consistent running routine, even if some runs are shorter, will be more conducive for fitness gains and help you achieve the goals you may have set for yourself. When you have a day where it’s not going to be possible to run as long as you planned, you can still accomplish something by shortening the run. Getting out for a short effort of even just 15- 20 minutes will benefit you more than having your training interrupted by skipping a few days. If you are looking to cut back the full duration of a specific running workout, it is better to focus on doing the main bulk of the specific task (i.e., a tempo run) and reduce the general endurance time. Emphasizing the time spent on the intervals, the most focused and productive time, will provide the main physiological benefits that will allow to you further improve your fitness. Consistency is the most important piece of every training program. It’s the one thing - perhaps the only thing - that every coach, physiologist, and medical expert agrees on. With out consistency, you’re not going to get faster, run farther, lose weight or achieve any other running goals you may have. What can you get done in 15-20 minutes? Many athletes are skeptical that they can really accomplish anything worthwhile in a simple 15-20 minute run. However, doing these short runs will still help your overall fitness because they contribute to heart stroke volume, muscle capillarization, general circulation, and running economy. There are also short workouts that can be done to directly enhance your running performance. A workout that I use and recommend to athletes I coach involves 12 minutes of continuous running, including surge intervals of 2:00, 4:00, 3:00, and 2:30 with a 1:00 “float” recovery between each interval. The intensity of the first three intervals should be done around 80-85% of your maximum sustainable effort, while the last effort of 2:30 will be 90-95% of your max sustainable effort. A “float” recovery involves running at the fastest pace that you feel will allow you to aerobically recover enough to complete the next interval at the appropriate intensity. If this workout is done correctly, it will enhance your pace at lactate threshold and develop your speed. Many people struggle in their quest to become fitter, faster runners. More times than not, individuals fail in the attempt to become better because they feel they do not have enough time to train consistently, and hence drop out of programs. Completing shorter runs allows you to still gain some physiological benefits while also making the notion of maintaining a regular exercise routine seem achievable. Craig Binkley is a Resident Coach for Carmichael Training Systems, Inc. (CTS) and an experienced collegiate cross-country competitor and coach.
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Cliff & Tatjana going for an ocean swim.
When you’re ready to begin running, follow these seven training tips:
1. Start with walking.
If you aren’t used to walking regularly, for at least 30 minutes, then you’re not ready to leap into a jog. Instead, spend a few months walking three to five days per week, starting at 10 to 15 minutes, and working your way up to 30 to 60 minutes.
2. Incorporate jogging intervals into your walk.
Build up to the higher intensity and higher impact of running by inserting small doses at regularly spaced intervals into your walk. Start with a 5-to-1 ratio (10 minutes walking, following by 30 seconds of jogging.) Then gradually increase the time you spend jogging over three to six months time until you’ve reached a 1-to-1 ratio (two minutes walking: two minutes running, up to 10 minutes walking: 10 minutes jogging.) Gradually progress the ratio to favor more running and less walking. 3. Insert walking into long runs.
The body’s energy systems operate best when allowed recovery intervals. So, once you’re fit enough to go on three- to 10-mile runs, insert a minute or two of fast walking every 10 or 20 minutes. The longer you run, the more walking you should interject. You can certainly get by without doing this, but you’ll minimize the cumulative pounding forces and also allow your energy systems a little recovery time by adding these barely-noticeable intensity rests. 4. Lace Up.
Make sure you are wearing proper running shoes, not flimsy sneakers. 5. Choose softer surfaces.
Concrete and asphalt reflect landing forces back up your leg. So when possible, run at least some of the time on soft tracks or dirt trails. When you run on grass or dirt, be aware of uneven terrain or holes in the ground that can make you stumble. 6. Progress slowly.
Many injuries come from doing too much too soon. Give your body a chance to adapt to increasing levels of exercise. Bump up your mileage or time spent doing harder intensities slowly: Aim for increases of around 5 percent per week. 7. Fuel up.
Avoid entering long or hard runs hungry. Eat or drink some source of calories before you start, especially in the morning if you haven’t eaten breakfast. During sessions lasting longer than 90 minutes, take along a sports drink or goo, to provide carb calories for energy, and water, to stay hydrated. Research shows that carbohydrate supplementation during endurance workouts can help prevent the negative immune response that is a common effect of long, grueling workouts.
Source: Health/msn.com Question Air pollution and exercise: Is outdoor exercise risky? I've heard that running or biking near a congested road is bad for you. Does air pollution make outdoor exercise risky? Answer from Edward R. Laskowski, M.D. Aerobic activity is one of the keys to a healthy lifestyle. Still, you may experience negative health effects if you regularly exercise in areas with air pollution — especially if you have asthma or another chronic lung disease, cardiovascular disease, or diabetes. During aerobic activity — even low-intensity activity — you may breathe as much as 10 times more air than you do when at rest. You're also likely to draw air more deeply into your lungs and breathe mostly through your mouth, bypassing your filtering nasal passages. These factors work together to increase your contact with pollutants, making air pollution and exercise a potentially risky combination. Year-round exposure to air pollution or particulate matter — a mix of tiny specks of soot, dust and aerosols suspended in the air — has been linked to: Significant damage to the small airways of the lungs An increased risk of heart attacks and strokes in older women An increased risk of death from lung cancer and cardiovascular disease Despite the potential health risks, don't use air pollution as a reason to skip exercise if you're otherwise healthy. To limit the effects of air pollution and exercise: Time your workouts carefully. Check local air pollution alerts and plan your outdoor workouts accordingly. Avoid outdoor physical activity when pollution levels are highest — in the midday or afternoon in many areas. Avoid congested streets. Pollution levels are likely to be highest within 50 feet (15 meters) of the road. Exercise indoors. Vary your routine with occasional indoor activities. Take a fitness class, check out a local gym or run laps on an indoor track. If you have a chronic condition, share any concerns you may have about outdoor exercise with your doctor.
Irongeezer.com policy
Irongeezer.com, Irongeezer.org, IronBoomer.com, Irongeezelle.com policy. We does not sell or share your personal information, nor do we contact you, unless you have requested us to do so.
We do not give medical advice.
Always check with your doctor before starting any new activity or increasing your activity.
We and/or contributors to these Web sites will not accept liability for any injury, illness or death which results from application of advice or information contained in these pages.
It is the viewer's responsibility to ensure that they are in a state of health which will enable them to safely undertake any strenuous exercise.
The viewer is personally responsible for ensuring the safe application of any information described in these sites.
We do not claim to possess the professional or academic qualifications of subjects presented on these sites. The information results from our own experience, or experiences we have read or been told about.
Irongeezer™, IrongeezerSays™, Ironboomer™ and Irongeezelle™ are Trademarks of Cliff & Tatjana Eggink.
Cliff Eggink is the original irongeezer™.
Tatjana Eggink is the orginial irongezzelle™.
© 2000 - 2010 Irongeezer.com. All rights reserved.
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