Delta 4-Dirty Dogs and Dusty Dames Calendar of Awesome Events

A calendar of athletic events doesn't get better than this! From runs through the greatest cities in the U.S. to include Manhattan and Times Square in New York City, to Seattle, Las Vegas, Philadelphia, Baltimore, Lincoln Nebraska and the New Jersey Shore. We will also be running small venue, beautiful, natural scenic runs in New Jersey and Pennsylvania. Not tough enough for you? Then join us for the Civilian Military Combine, Spartan Races and/or Tough Mudder mud runs all over the northeast and southeastern states. We have something for everyone from Divas to Super Mudders! Come and join us having a blast while living a fit lifestyle and enjoying every minute of it!

60 Day Max Your Fitness Test Challenge - The Last 30 Days Achieving You Max

The Last 30 Days of the 60 Day Max Your Fitness Test Challenge have been revealed. Now that you have a solid strength foundation and base conditioning it is time to bring your fitness to the MAX. During the next 30 days you will increase your repetitions and focus on building muscle memory and strength to dominate your fitness test. You will conduct self assessment practice fitness tests to see where you are and determining where you need to be to achieve your MAX.

There are no rest days when training for your MAX, but hang in their. Your effort will be rewarded!

How is the 60 Day Max Your Fitness Test Challenge working out for you?

Delta 4 60 Day to MAX Your Fitness Test Challenge

You have taken the commitment...now find out what you've signed up for.

Here is the first 30 day plan of the 60 Max Your PT Challenge. To have your body toned and ready for spring you have to start training now. This plan starts on February 1st, so you have about 24 more hours to hibernate.

The first 30 days focuses on toning and conditioning the primary muscles we use during the military fitness test. Days 31-60 will focus more on attaining your maximum performance on your fitness test.

Post pictures, comments, and cheer each other here!

Don't skip days or cheat on your program...your will only be shortchanging yourself. The workouts shouldn't take more than an hour so you can continue your regular fitness or training program if you have one. This can only make you stronger!

Winter Running Gear Guide

As the weather gets colder I am constantly on the lookout for winter running apparel options. Running comfortably is key to running long distances.

I have not changed my running shoes for winter running. I am still wearing Asics, in which I have never experienced blisters, toe nail issues or any other foot discomfort as shared by other runners. I do use Doctor Scholl's athletic inserts in my running shoes. 

Another running essential is dry-fit or moisture-wicking clothing. These fabrics keep the sweat from your body and reduce the chill factor while you are running. You will however, find that once you finish running you will become cold quickly in you wet clothing-so bring a warm jacket or spare dry shirt to keep in your check-in bag at the race.

I have found that the following running gear works for me for the temperature ranges below: 

Short Runs: 

10K to 5K-Since these are generally faster runs I dress in shorts to about 45 degrees and below that in capri running pants. I will wear a short sleeve shirt with sleeves to about 50 degrees or a thin (breathable) long sleeve running top in temperatures below 50 degrees. I also wear a sweatband to keep the hair from my eyes.

Long Runs: 

I have found that the biggest challenge in dressing for long run races (10 Miles and above) is staying warm from arrival on race day to beginning the run. As a regular practice, I go to a Good Will or Bargain store and buy a cheap sweater and sweatpants to wear to the race. I dis-guard these items at the start of the race, which are collected by most races and donated back to charity. 

50 Degrees and Above-I will wear a short sleeve shirt with sleeves and shorts, and a sweatband to keep sweat from my eyes.

35-45 Degrees and Above-I will wear a long sleeve running shirt that I can easily remove (I pin my bib on my shorts) and running Capri pants.  I will wear the sweatband only as headgear. I will also likely wear thin dry-fit gloves. 

Below 35 Degrees- I will wear a long sleeve running shirt I do not plan to take off (bib on the shirt). I will wear running pants to keep my skin covered. I have had great success with keeping warm but not getting to hot in running pants. I will wear my dry-fit gloves and a dry-fit hat. It is important to keep your skin covered in cold and windy temperatures. 

What are your must have's for winter running?

Winter Training-What do I do now?

Now that the bulk of the fall running season has passed what type of training should I do to maintain? What are your winter training plans?

I have been reading many articles and most recommend rest after a major running event, then strength training. Extra time gained by running less miles allows time to increase strength training. Generally, it seems recommended to use the winter to strength train, plan out athletic events for the next year, create running and fitness goals, improve diet, and maintain running/riding/swimming miles. 

I plan to incorporate some great DVD workouts into my training plan during the week. My favorite strength training workouts offer cardio and strength training in 30-45 minutes or less. My go-to DVDs are: The Biggest Loser Workouts (Cardio Max), Jillian Michaels (all of them to include Yoga Meltdown), Denise Austin (Ultimate Fat Burner, Pilates for Everybody, and various kettle bell workouts. 

My overall plan is to maintain running 15-20 miles a week through early February running 3 days a week, elliptical training 1 day a week, and strength training 2 days a week, with 1 total rest day. I will maintain my long weekend run but reduce the length to 8-15 miles. I will begin at 8 and add 1 or 2 miles a week for 2 weeks. The third week I will reduce the run again then work back up ect. This is the same method used by Hal Higdon. I plan to begin training for my spring marathon about the 2nd week in February using Hal Higdon's Novice 1 and 2 Marathon Training plans. 

What is your plan?

Welcome To Blogging Delta 4

Delta 4 will begin posting blog entries  regarding fitness, exercising, training, and maintaining a level of fitness that will improve your quality of life, and allow you to participate in the challenging events coming up.