No Equipment Thanksgiving Day Workout

Wishing everyone a joyful Thanksgiving and safe travels if you are traveling this week.

It can be difficult fitting in a workout over the holiday stretch between busy schedules, traveling, and, this year, poor weather.  Here’s a quick workout that is fast, effective, and doesn’t require any equipment.  Of course, use common sense with any workout and if it’s not right for your body, don’t do it!  There is always a modification that can be done instead.
Circuit Style Thanksgiving Workout:
- 15 bicep curls to shoulder press (if you don’t have weights handy, grab some canned goods)
- 15 tricep dips on a chair or bench
- walking lunge with arms overhead, 15 meters
- 15 goblet squats (arms clasped in front of you, grab a canned good or gallon of milk (or bottle of wine : ) for extra resistance)
- high knees walk, holding raised knee for a count of 5, 15 meters
- side plank with hip dips, 10 on each side
- full plank, raise 1 leg for difficulty, 30 seconds
-60 seconds rest, repeat 2-3 times.
High Intensity Version:
- 15 bicep curls to shoulder press (if you don’t have weights handy, grab some canned goods)
- mountain climbers, 30 seconds
- 15 tricep dips on a chair or bench
- ice skaters (jump side to side, landing on 1 foot), 30 seconds
- walking lunge with arms overhead, 15 meters
- jumping squats, 30 seconds
- high knees walk, holding raised knee for a count of 5, 15 meters
- jumprope (imaginary rope), 30 seconds
- side plank with hip dips, 10 on each side
- plank jacks (plank position, jump legs to a straddle and back to center, arms don’t move) 30 seconds
-60 seconds rest, repeat 2-3 times.
I hope that you have a wonderful holiday full of laughter, great company, and good food.  Don’t forget to savor every bite of the dishes you love, pass over those you don’t, and find some time to move!

 

Jenn is a personal trainer at Manchester Athletic Clubs in Manchester and Gloucester, MA.  She is accepting new clients, has lots of gift certificates available for the perfect holiday treat, and can be reached at jbrooks@manchesterathleticclub.com.

Find Your Plank

Nearly every runner needs to pay more attention to their core; we are more than a little notorious for being unable to find the time to fit in anything that doesn’t get the heart rate over 65%.   This series of plank variations will strengthen your abdominals, gluteus medius, quadratus lumborum, adductors and abductors, and all the other oft-neglected muscles that need to be strong for us to stay training, and it only takes 12 minutes.

Start out with your basic plank, and hold for 1 minute.

Full Plank

Full Plank. (Robot capris and Run or Die tank are by INKnBURN.  Coupon code INBJB14 will get you 15% off your first order!).

Now drop to your elbows and pulse. Can you do this for a minute?

Pulse on Elbows

Pulse on Elbows

Take a break, child’s pose or another stretch, 30 seconds.

Back to plank, lift one leg off the ground slightly, hold for 30 seconds. Switch and repeat.

1 Leg Raised.

1 Leg Raised.

Take a break, child’s pose or another stretch, 30 seconds.

Move into plank, bring your knee towards the inside opposite elbow (I am demonstrating typical tight runner hamstrings here). Hold for 30 seconds on each side.

Knee to the inside.  

Knee to the inside.

So fun! Now bring to the outside opposite elbow, hold for 30 seconds on each side.

Knee to the outside

Knee to the outside

Take a break, child’s pose or another stretch, 30 seconds.

Back to plank, lift opposite arm and leg, hold for 30 seconds. Switch, hold for 30 seconds on the opposite side. Belly button to navel and balance!

Starfish Plank

Starfish Plank

Take a break, child’s pose or another stretch, 30 seconds.

Move into plank, and drop forward keeping your elbows at your sides for chataranga. Hold for 30 seconds. Take a break, child’s pose or another stretch, 30 seconds. Repeat.

Chataranga

Chataranga

Take a break, child’s pose or another stretch, 30 seconds.

Almost there!  Side plank, arm to ceiling and top leg lifted.  Hold for 30 seconds on each side.
side

Full plank, to the side, and crunch in elbow to knee. Repeat for 30 seconds on each side.
side-crunch

 

Disclaimer:
You should consult with your physician before beginning any exercise program, and you should be in good physical condition and be able to participate in the exercise. Capeanndistanceproject.com is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge capeanndistanceproject.com from any and all claims or causes of action.

CADP Youth Cross Country Meet, Boys Results by Age

 


Boys Ages 6-8
Cole Ciolino 8 10:11
Tyler Boucher 8 10:36
Brayden Francis 7 10:38
Jackson Colbert 8 11:02
Jameson Colbert 8 11:05
Luke McElhenny 8 11:05
AB Labell 6 11:17
Kellen Moran 7 11:20
Charlie Mark 6 11:22
Aidan Woods 7 11:25
Anderson DeLuca 6 11:28
Theo Caplan 7 11:41
Hobey Greaves 7 12:09
Cameron Widtelat 8 12:11
August Watson 7 12:19
Aiden Christensen 8 12:21
Travis Moseley 6 12:44
Samuel Appleyard 6 12:46
Jackson Pierce 8 13:08
Gus Nugent 7 13:10
Doran Appleyard 6 13:27
Erik Drost 8 14:14
Aiven Lorenz 7 14:21
Henry Chadbourne 7 14:23
Caden Tran 6 15:06
Thomas Kerans 7 15:51
Jacob Franklin 6 18:07

 Boys Ages 9-10


Max Collins 10 9:15
Mason Behl 9 9:32
Jameson Toleos 10 9:36
Neville Clancy 10 9:59
Eli Labell 10 10:12
Tyler Rafferty 10 10:22
Nathaniel Galvin 9 11:44
Bennett Porter 10 11:53
Timothy McHugh 9 13:47
Matthew Tucker 10 13:51
Francesco Crivello 10 15:44
Ethan Johnson 10 16:03
Farlei Meyers 10 16:17
Patrick Morin 10 16:33
Joshue Sechrist 9 18:06
Griffin Towne 9 19:03

 


Boys Ages 11-12
James Donahue 11 7:59
Greg Pykett 12 9:05
Owen Hardy 12 9:05
Jack Fernandes 11 11:37
Jake Cobak 11 16:58

 


Boys Ages 13-14
Charlie Donahue 14 8:16
Jamie Gallagher 13 9:03
Brett Bouchie 14 9:07
Ian Swenson 13 9:25
Reese Gardmer 13 9:34
Jack O’Connor 13 9:55
Jack Barry 13 10:19
Brendan Jellow 13 10:30
Morgan Henry 13 10:49
Sam Hardinhg 14 11:01

CADP Youth Cross Country Meet, Girls Results by Age


Girls Ages 6-8
Name Age Time
Madison Moseley 8 11:12
Norah Keys 8 11:25
Skye Ciolino 7 11:48
Pyper Watson 7 12:39
Ella Tran 8 13:03
Ava Haberland 8 13:08
Elizabeth Sey 7 13:29
Teyah Fleming 7 13:48
Eleanor Lorenz 6 14:00
Georgia Greaves 8 14:09
Rowan Sheckells 6 14:35
Katherine Rafferty 7 14:38
Lila DeLuca 8 15:56
Maggie Dalton 6 17:36
Caitlin Morin 8 18:32
Anna Drost 8 18:33
Emma Alves 6 19:04
Alexandra Gavin 8 19:12
Quinn Milner 7 19:15
Lola Colson 6 21:34

 


Girls 9-10
Sarah McVey 10 9:55
Allison Hoag 9 10:59
Cali Haberland 10 11:08
Katherine Faddis 9 11:21
Sophie Keys 10 11:34
Piper Englin 9 11:43
Neve Sheckells 9 12:44
Elle Fleming 10 13:33
Giuliana Gabsi 9 14:28
Adelyn Richardson 9 15:11
Emily Hale 9 15:55
Faiith Dalton 10 16:11
Hannah McMillan 9 17:39
Nina Colella 10 21:44

 


Girls 11-12
Anna Young 12 10:06
Angel Deschamps 12 11:12
Haley Altieri 11 12:00
Ariana Bouchie 12 12:01
Piper Cobak 12 12:49
Callie MclLaughlin 12 12:50
Anna Whitten 11 14:06
Julia Moceri 12  8:21

 


Girls 13-14
Name Age Time
Leah Rudolph 13 9:15
Morgan Glynn 13 9:41
Michaela Lalikos 13 9:43
Anna Jonczyk 13 10:29
Hannah Pykett 14 12:02

Cape Ann Distance Project Youth Cross Country Meet Results

 1st Cape Ann Youth XC Meet - 10/5/2014                     
                     Stage Fort Park, Gloucester MA                                 

Event 1  Girls 1.4 Mile Run CC
=======================================================================          
    Name                     Age School                  Finals  Points          
=======================================================================          
  1 #1239 Julia Moceri        12 Unattached - Rockport     8:21       1st 11-12           
  2 #1232 Leah Rudolph        13 Cape Ann Distance         9:15    1  1st 13-14           
  3  #626 Morgan Glynn        13 Masconomet                9:41    2             
  4  #615 Michaela Lalikos    13 Masconomet                9:43    3             
  5  #617 Sarah McVey         10 Masconomet                9:55    4  1st 9-10           
  6 #2310 Anna Young          12 Glen Urquart             10:06    5             
  7  #614 Anna Jonczyk        13 Masconomet               10:29    6             
  8  #613 Allison Hoag         9 Masconomet               10:59    7             
  9  #610 Cali Haberland      10 Masconomet               11:08                  
 10 #3288 Angel Deschamps     12 Glen Urquart             11:12    8             
 11  #861 Madison Moseley      8 Rockport Elementary      11:12    9  1st 6-8           
 12  #603 Katherine Faddis     9 Masconomet               11:21                  
 13  #321 Norah Keys           8 HW Running               11:25   10             
 14  #340 Sophie Keys         10 HW Running               11:34   11             
 15 #1328 Piper Englin         9 Rockport Elementary      11:43   12             
 16 #2304 Skye Ciolino         7 Cape Ann Distanc         11:48   13             
 17 #2298 Haley Altieri       11 Cape Ann Distanc         12:00   14             
 18 #1236 Ariana Bouchie      12 Rockport Elementary      12:01   15             
 19  #618 Hannah Pykett       14 Masconomet               12:02                  
 20 #1857 Pyper Watson         7 Cape Ann Distanc         12:39   16             
 21 #4209 Neve Sheckells       9 HW Running               12:44   17             
 22  #599 Piper Cobak         12 Masconomet               12:49                  
 23 #4211 Callie MacLaughlin  12 Glen Urquart             12:50   18             
 24 #4204 Ella Tran            8 HW Running               13:03   19             
 25  #611 Ava Hablerland       8 Masconomet               13:08                  
 26 #3194 Elizabeth Sey        7 Rockport Elementary      13:29   20             
 27 #4207 Elle Fleming        10 Veterans Memorial        13:33                  
 28 #4206 Teyah Fleming       07 Veterans Memorial        13:48                  
 29  #685 Eleanor Lorenz       6 Rockport Elementary      14:00   21             
 30 #3019 Anna Whitten        11 Unattached               14:06                  
 31 #2300 Georgia Graves       8 Cape Ann Distanc         14:09   22             
 32  #606 Giuliana Gabsi       9 Masconomet               14:28                  
 33 #4208 Rowan Sheckells      6 HW Running               14:35   23             
 34 #3190 Katherine Rafferty   7 Unattached               14:38                  
 35 #2302 Asdelyn Richardson   9 Cape Ann Distanc         15:11                  
 36  #860 Emily Hale           9 Rockport Elementary      15:55                  
 37  #859 Lila Deluca          8 Rockport Elementary      15:56                  
 38  #602 Faith Dalton        10 Masconomet               16:11                  
 39  #601 Maggie Dalton        6 Masconomet               17:36                  
 40  #598 Hannah McMillan      9 Masconomet               17:39                  
 41 #1230 Caitlin Morin        8 Rockport Elementary      18:32                  
 42 #1241 Anna Drost           8 Rockport Elementary      18:33                  
 43 #4110 Emma Alves           6 Cape Ann Distanc         19:04                  
 44  #608 Alexandra Galvin     8 Masconomet               19:12                  
 45 #2791 Quinn Milner         7 Cape Ann Distanc         19:15                  
 46 #3964 Lola Colson          6 Rockport Elementary      21:34                  
 47  #600 Nina Colella        10 Masconomet               21:44                  

                                   Team Scores                                   
=============================================================
Rank Team                      Total    1    2    3   *4   *5
=============================================================
   1 Masconomet                    9    2    3    4    6    7                    
      Total Time:    29:19.00                                                    
         Average:     9:46.34                                                    
   2 Cape Ann Distance Project    28    1   13   14   16   22                    
      Total Time:    33:03.00                                                    
         Average:    11:01.00                                                    
   3 Glen Urquart                 31    5    8   18                              
      Total Time:    34:08.00                                                    
         Average:    11:22.67                                                    
   4 Rockport Elementary          36    9   12   15   20   21                    
      Total Time:    34:56.00                                                    
         Average:    11:38.67                                                    
   5 HW Running                   38   10   11   17   19   23                    
      Total Time:    35:43.00                                                    
         Average:    11:54.34    

Event 2  Boys 1.4 Mile Run CC
=======================================================================          
    Name                     Age School                  Finals  Points          
=======================================================================          
  1 #1237 James Donahue       11 Coolidge - Reading        7:59       1st 11-12         
  2 #1238 Charlie Donahue     14 Belmont Hill (Reading)    8:16       1st 13-14           
  3  #624 Jamie Gallagher     13 Masconomet                9:03    1             
  4  #632 Greg Pykett         12 Masconomet                9:05    2             
  5 #1240 Owen Hardy          12 Cape Ann Distance         9:05    3             
  6 #1235 Brett Bouchie       14 Rockport Ms/Hs            9:07                  
  7 #1286 Max Collins         10 Rockport Elementary       9:15    4   1st 9-10          
  8  #633 Ian Swanson         13 Masconomet                9:25    5             
  9  #623 Mason Behl           9 Masconomet                9:32    6             
 10  #609 Reese Gardmer       13 Masconomet                9:34    7             
 11  #634 Jameson Toleos      10 Masconomet                9:36                  
 12  #630 Jack O'Connor       13 Masconomet                9:55                  
 13 #4213 Nevill Clancy       10 East Gloucester           9:59    8             
 14 #2303 Cole Ciolino         8 Cape Ann Distanc         10:11    9   1st 6-8        
 15 #4215 Eli Labell          10 HW Running               10:12   10             
 16  #622 Jack Barry          13 Masconomet               10:19                  
 17 #2301 Tyler Rafferty      10 Unattached               10:22                  
 18  #628 Brendan Jellow      13 Masconomet               10:30                  
 19 #1234 Tyler Boucher        8 Rockport Elementary      10:36   11             
 20 #1242 Brayden Francis      7 Beeman School            10:38                  
 21  #612 Morgan Henry        13 Masconomet               10:49                  
 22  #627 Sam Harding         14 Masconomet               11:01                  
 23  #862 Jackson Colbert      8 Rockport Elementary      11:02   12             
 24  #863 Jameson Colbert      8 Rockport Elementary      11:05   13             
 25 #4107 Luke McElhenny       8 East Gloucester          11:14   14             
 26 #4216 A B Labell           5 HW Running               11:17   15             
 27 #4212 Kellen Moran         7 West Parish              11:20                  
 28  #341 Charlie Mark         6 HW Running               11:22   16             
 29 #2792 Aidan Woods          7 Rockport Elementary      11:25   17             
 30 #1226 Anderson Deluca      6 Rockport Elementary      11:28                  
 31 #3192 Jack Fernandes      11 Cape Ann Distanc         11:37   18             
 32 #1329 Theo Caplan          7 Cape Ann Distanc         11:41   19             
 33  #625 Nathaniel Galvin     9 Masconomet               11:44                  
 34  #631 Bennett Porter      10 Masconomet               11:53                  
 35 #2299 Hobey Greaves        7 Cape Ann Distanc         12:09   20             
 36 #3565 Cameron Widtelat     8 East Gloucester          12:11   21             
 37 #2066 August Watson        7 Cape Ann Distanc         12:19                  
 38 #3180 Aiden Christensen    8 Rockport Elementary      12:21                  
 39 #1228 Travis Moseley       6 Rockport Elementary      12:44                  
 40 #2306 Samuel Appleyard     6 Cape Ann Distanc         12:46                  
 41 #3499 Jackson Pierce       8 East Gloucester          13:08   22             
 42 #1233 Gus Nugent           7 Rockport Elementary      13:10                  
 43 #2307 Doran Appleyard      6 Cape Ann Distanc         13:27                  
 44  #629 Timothy McHugh       9 Masconomet               13:47                  
 45 #1231 Matthew Tucker      10 Rockport Elementary      13:51                  
 46 #1243 Erik Drost           8 Rockport Elementary      14:14                  
 47  #441 Aiven Lorenz         7 Rockport Elementary      14:21                  
 48 #2309 Henry Chadbourne     7 Rockport Elementary      14:23                  
 49 #4203 Caden Tran           6 HW Running               15:06   23             
 50 #4202 Francesco Crivello  10 Veterans Memorial        15:44   24             
 51 #1227 Thomas Kerans        7 Rockport Elementary      15:51                  
 52 #4109 Ethan Johnson       10 Veterans Memorial        16:03   25             
 53 #4210 Farlei Meyers       10 Veterans Memorial        16:17   26             
 54 #1229 Patrick Morin       10 Rockport Elementary      16:33                  
 55 #4205 Jake Cobak          11 Masconomet               16:58                  
 56  #318 Joshua Sechrist      9 Beeman School            18:06                  
 57 #4214 Jacob Franklin       6 Rockport Elementary      18:07                  
 58 #2308 Griffin Towne        9 Veterans Memorial        19:03   27             

                                   Team Scores                                   
=============================================================
Rank Team                      Total    1    2    3   *4   *5
=============================================================
   1 Masconomet                    8    1    2    5    6    7                    
      Total Time:    27:33.00                                                    
         Average:     9:11.00                                                    
   2 Rockport Elementary          27    4   11   12   13   17                    
      Total Time:    30:53.00                                                    
         Average:    10:17.67                                                    
   3 Cape Ann Distance Project    30    3    9   18   19   20                    
      Total Time:    30:53.00                                                    
         Average:    10:17.67                                                    
   4 HW Running                   41   10   15   16   23                         
      Total Time:    32:51.00                                                    
         Average:    10:57.00                                                    
   5 East Gloucester              43    8   14   21   22                         
      Total Time:    33:24.00                                                    
         Average:    11:08.00                                                    
   6 Veterans Memorial            75   24   25   26   27                         
      Total Time:    48:04.00                                                    
         Average:    16:01.34

Cross Country Racing Opportunities

Have you ever tried cross country?  Cross country combines the best of the trails and roads, with moderately challenging terrain that provides a technical trail element to the race and rewards agility and power yet is forgiving enough to allow road speed to play into the race.   It is scored both individually and as a team, with team scoring taking emphasis.  A full cross country roster is 7 individuals, with top 5 places being added together for the cumulative team score.

There are a number of open cross country races coming up this fall, both for youth and adults.

Gear Review: INKnBURN Dark Denim Running tights, or The Best Tights In The History of the World

It’s no secret that I’m a fan of INKnBURN apparel — they are designed AND produced in the USA, they are a family owned business and the owners are awesome, and the products are across the board awesome.  As a Southern CA company they haven’t done a lot of warm weather layers in the past, so I was pretty thrilled to see tights enter the lineup this fall and knew I wanted to try them. Now, when that shiny black InB envelope shows up on the porch, I generally expect to be wowed, but these absolutely blew me away, and I knew I had to put up a  gear review and share the love with all of you.

IMG_7434
The nitty gritty — in terms of function, these are pretty much your basic tight.  Mid weight, good for most generally cool weather but they’re not going to be warm enough for the really cold days that have you reaching for fleece tights.  They are light enough that I would absolutely wear them for yoga or strength training as well.  No zippers which keeps them good for yoga, barre, etc. and means you don’t have to worry about snow gunking up the zippers.  They are not overly specialized which means you can wear them in a lot of conditions, for a lot of uses.  

I can't wait to wear these to yoga.

I can’t wait to wear these to yoga.

In features and construction, they really start to shine.  There are almost no seams, which means very few places to cause chafing and very few places for snow to snag (I know I’m not the only one who’s finished a run with tiny snowballs lining every seam below my knees).  There are no ankle grippers, which is maybe the one thing I would have liked to see, but the ankle has a wide cuff exactly the right tightness so I double it will be an issue.  (and let’s own it, ankle grippers would not have improved the look).  There’s no drawstring in the waistband, which  is very wide and supportive; I haven’t noticed any slipping and in fact have never used the drawstring in the shorts and skirts with a similar construction, so I’m not bothered by it’s absence.  However, this could something to be aware of when ordering, as it means you won’t want to size up.

From more than 2 feet away they look *exactly* like jeans.

From more than 2 feet away they look *exactly* like jeans.

The pocket.  The pocket deserves it’s own paragraph.  It is positioned perfectly so it won’t bounce and won’t look weird, and it is HUGE.  Easily hold a smart-phone without bouncing huge.  I’m very confident I could easily put a pair of liner gloves in there and not notice them again.  The pocket ROCKS.

Awesome pocket!

Awesome pocket!

And finally, the more subjective part of this review.  The fabric has an absolutely incredible hand, very smooth, tons of stretch/recovery, perfect weight. These tights are the softest running tights I’ve ever worn, and I’m seriously considering ordering another pair because I suspect I’ll be wearing them so often as regular clothes, they’ll never be available for running. And the design…oh the design!  You know what’s miserable about skinny jeans?  They way they feel.  Is there any body type anywhere that doesn’t rub up against some part of skinny jeans the wrong way?  These tights are FUN, and I am totally cheating them and wearing them as regular clothes when I can’t face a denim waistband and the way my quad muscles don’t quite fit into any cotton jeans, ever.

From the front

From the front

For more details, feel free to visit the INKnBURN site and don’t forget to use coupon code INBJB14 for 15% off your first order when you set up an account.