45 Year Old Almost Dies Sprinting

45 Year Old Almost Dies Sprinting

Dear Friend,

Dipping into the old mailbag today, I found a question (and an even better answer). Here they are:

I have found a nice hill that I do my sprints on - about a 30-35 degree incline,
about 65-70 yards in length (or so I thought). Usually 6, sometimes 10
sprints on a good day.

I do my sprints starting about 4:45 AM.

I have never been one to judge distance well...I have no idea why.

I always thought that the reason I was so winded and beat is bec I am 45 and
it is so early - you know, getting older, it does get harder to work out.
Approx. 5'7', 155 lbs. Lean, a little bit of belly pudge right at waist
that obscures my lower abs.

My primary motivation that I have been using to go 'b@lls to the wall'
sprint speed - I pretend that at the top of the hill there is a child
predator approaching one of my kids - oldest is 6. The adrenaline surge is
unreal.

So out of curiosity I takes out ma car and I goes ta measure the hill.

1/10 of a mile exactly. OK, sounds good.

Went onto the Internet, found out that 1760 yards are in a mile.

That means I am sprinting 176 yards 6 times
within 35 minutes between 4:45 -5:20AM a couple of times a week.

Well no ship Sherlock, no wonder I am winded!!! That's almost 2 football
fields all out sprint - 6, sometimes 10 times!

I did the math on my usual 6 times - 6 x 176 yards is 1056 yards - TEN
FREAKIN FOOTBALL FIELDS!!!!

NO WONDER I AM WINDED. LOL.

Just thought that you would find that amusing. BTW - what is a good sprint
distance? Should I be doing less yardage? What is an optimal distance?

Coach K - Great work on this. My favorite thing about your story is the fact that you have made your workout your own. If I would have told you to run 1056 yards of sprints, you probably would have told me I was crazy. You probably would have told yourself that you couldn't do it and never tried. But, you did it (took action) without worrying about having the perfect time, place, distance, etc. My congratulations.

There is really no easy answer to the optimal sprint distance. For most people, 30 seconds or less is a sprint. Any longer and you are starting to use different energy systems in your body - which isn't a bad thing. If you work for true speed, keep it under 30. For speed endurance or general fitness, you can increase the distance/time of your sprints. Just don't turn them into long distance hills. Remember that intensity is the key.

That's it for today's mail call.

RFNH

Coach K

PS Last day of January. How long are you going to wait to start hill sprinting? Only 11 months left in 007 and then it's gone forever. Get in the best shape of your life here - http://www.makesyoufast.com/uphill_fitness_training.html

Time for a Gut Check

Time for a Gut Check

Dear Friend,

On Wednesday night, I leave for Tampa to present at a fitness Seminar Thursday through Saturday. If you are going too, I'm excited to meet you.

I have to tell you that it's been pretty hectic getting ready for the seminar the last few days - seems like January flew by all too fast. But, I am ready to go.

Part of getting ready was making sure I had achieved my own fitness goals for this week - goals that I set back at the end of November. Like I said, it hasn't been easy to fit them in - but I've gone into overdrive to hit the numbers of pushups, pullups and sprints that I wanted to do by February 1st.

Putting all of this thought into my own goals this week made me think about you. I was wondering how your goals for 2007 are coming along.

Well, how are they going?

If they are going well - congratulations. You are proving that setting goals, taking action and measuring your success are techniques that work. Even after only one month you are probably well on your way towards achieving what you want in fitness, health, business, life; wherever your goals lie.

If you have lost sight of your goals - or never set them in the first place - then I'm sorry. I do mean to be the bearer of bad news but you really have two choices for the rest of the year.

1. You could decide to quit. Not to follow what has been shown to work and just remain one of the regular, unsuccessful members of the majority. Because, let's face it - most people out there are not achieving success - they are unwilling to make changes for the better. You might even say that you'll start on your goals tomorrow, or next week, or next year but let's face it... you probably never will.
2. Your other choice is by far the better one. Start today. Set goals and take action on them immediately. It's the only way to get to where you want to be. Commit to try it - just once - and I'll bet you'll be hooked. Don't wait for tomorrow, or next month or 2008 - do something to move you closer to your goals NOW. You'll be pleased with all the good things that start to come your way.

January one was a new beginning for many people. January 29 is just as good a day as any to take a step forward and improve your life.

I'm so excited about achieving my own goals (and getting ready to set some new ones) that I've got an offer for you. I'll be honest with you, if you order Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - today, you won't get it in the mail for a few days - maybe even a week. Makes it kind of hard to start NOW doesn't it? But, here's the kicker. Just ordering is an action that you have taken - you've moved forward.

And, so here's my offer - to reward you for taking that action, I'll help you out with a workout that you can start using immediately - an Uphill Fitness preview to use until the full package arrives. Place your order by midnight tomorrow (Jan 30) and you'll get a fast, effective, simple to learn workout that will tide you over until the full program gets to your door.

If you've been wavering and waiting to decide, let this offer be the one that tips the scales for you:

http://www.makesyoufast.com/uphill_fitness_training.html

RFNH

Coach K

PS Important: If you are someone that takes advantage of this offer, then I know that you are someone that I can trust. Please do not distribute this workout preview in any way, shape or form. It is for your eyes and your eyes only. Thank you and congratulations on your future success.

How Brockton Blockbuster Stayed Undefeated

How Brockton Blockbuster Stayed Undefeated

Hello Friend,

As you know, I am always on the lookout for champion athletes who include hill sprinting in their training. And man, did I come across a whopper last night...

I've mentioned before that heavyweight champion Rocky Marciano used hill sprints in his training. But until last night, I hadn't run across any real details.

Well, here they are:

Seems that Marciano liked to run up a hill near his home in Brockton Massachuesetts while training. He'd sprint up at full speed, then run backwards back to the bottom (this takes some serious balance and skill). Then he'd charge up again. Rocky did this over and over to build up his leg muscles and his stamina.

Did hill sprinting help? You be the judge.

Rocky is the only undefeated (and untied) heavyweight in history - 49 and 0.

He never should have been fighting in the heavyweight division - weighing under 190 pounds, he was ALWAYS outweighed by his opponents. Even when he fought a light heavyweight he was outmatched and the underdog.

Rocky also overcame a height and reach disadvantage over other heavyweights.

Marciano was known for on of the hardest punches ever - an amazing 43 of his victories were by KO.

His stamina and endurance were legendary - throwing double the number of punches per round as an 'ordinary' heavyweight.

This champion was obsessed with conditioning. He worked to be in better shape than any of his opponents. To punch hard and to keep punching long after other fighters had tired and worn down.

Marciano is a great example of using a variety of training methods to achieve his goals. Punching 300 pound bags, sprinting hills, punching in the pool (and yes, I'll admit that he also ran road work... but you can bet it was high intensity, not a slow, shuffling jog).

You should do the same. Adding different methods to your workouts keeps them fresh and challenges your body in different ways.

Do this and you can also be a champion. And remain 'undefeated' in life.

RFNH

Coach K

PS So, I've added another historic hill on my list of places to sprint - time to start planning a trip to MA. Or, you could beat me to it. Get a copy of Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - pick out a workout and find a famous hill to train on. Not only will you burn fat, build muscle and pump up your stamina - you'll experience the energy left by those that have sprinted there before.

More Proof That Hill Sprints Work

More Proof That Hill Sprints Work

Dear Friend,

Not 5 minutes after listening to some inspirational stories from an inner circle newsletter/CD that I subscribe to monthly - I ran across this story in USA Today.

Funny how that works, expose yourself to a positive message and more positive things are attracted to you.

The article filled me in on a college basketball player that (to tell you the truth) I had never heard of before. His name is Kevin Durant and he plays for the University of Texas.

And he is no ordinary player.

He is averaging almost 24 points and over 11 rebounds a game - those who know basketball say he will be special - maybe one of the best ever. His skills are as good as or better than many of the current stars in the NBA.

And he is only 18 years old.

Actually, in other years, Kevin would already be playing in the NBA - he's that good.

But, Mr. Durant is a 'victim' of the NBA's new rule that requires players to be 19 years old and have at least 1 year of college experience before entering the draft. More on that later in the email.

What interested me most about this player was how he got to this point.

In 8th grade, he hooked up with a mentor at a local rec center - someone who started Kevin on some serious training.

By high school Durant was working out under strict rules (no pick-up games) every day after school.

His mentor stressed fundamentals (dribbling, shooting, weaving through folding chairs, shooting over screens.

He also stressed strength and conditioning. Pushups, crab walks, weight lifting, box jumping - and sprinting up a 75 foot hill - http://www.makesyoufast.com/uphill_fitness_training.html

Now, if you think this would be easy for a high school athlete - think again.

In fact, Durant almost quit his workouts. One dark night (it was about 30 degrees outside) his trainer told him that hill sprints were next on the list (especially while other kids his age were out having fun). Kevin said 'I quit' and started walking home.

But he never got there (even though his trainer didn't chase after him and be him to stay).

No, Durant made up his own mind and decided that quitting wasn't in the cards for him. He went back to do whatever it took to reach his goals..

And look where he is now.

There are a number of lessons to be learned here.

1. Don't whine about what happens to you. Durant could be making millions of dollars in the NBA right now - if the rules hadn't changed. Kevin now says that this was a good thing - that he was not ready for the dangers associated with fast, easy money. He certainly didn't take a 'victim' mentality to the situation.

He's also using college to improve his game - to become stronger and more physical (now 6'10' and 220 pounds) to be ready for the pros.

2. Doing things the easy way (following the crowd) is usually NOT the way to become successful. Pickup games with friends would not have prepared Kevin for D1 basketball the way focusing on the fundamentals did. With that foundation, he is now ready to take off.

3. No matter what your age, sport, ability, size - there are certain training methods that just plain work. Working on speed and agility, functional strength and running hills - http://www.makesyoufast.com/uphill_fitness_training.html - should be an integral part of your workouts. No ifs, ands or buts.

Watch for Kevin Durant to be picked high in the NBA draft next year. And learn from his experience to develop yourself into your own type of superstar.

Run Fast Not Hard

Coach K

PS Yesterday milers, today hoopsters, tomorrow... who knows? Hill sprints are the way to get in the best condition of your life - in less time than you think - power over to http://www.makesyoufast.com/uphill_fitness_training.html RIGHT NOW to get started.

4 Minute Mile With Hill Sprints

4 Minute Mile With Hill Sprints

Dear Friend,

A few weeks ago I got an email and I would like to thank you personally if you sent it.

The email went something like this (and I apologize for not thanking you by name, but I can't seem to find the original):

'watched a documentary on Roger Bannister training to race - he was sprinting up sand dunes...'

You know who Roger Bannister was, right? First man to run the mile in under 4 minutes... seen Chariots of Fire?

Now, this email got me doing some research.

Unfortunately, I haven't been able to verify (yet) that Bannister used hill sprints in his training (if you can find specific evidence, I'd be glad to hear about it).

But, I have found out for you that many of his contemporaries (who also run sub 4 minute miles) did sprint sand dunes.

This was because of a young Australian runner who came onto the scene in the late 50's and early 60's. His name was Herb Elliot and he won the 1500 m gold medal in the 1960 Olympics in Rome.

Now, Herb was one of the first milers to be coached to sprint dunes (by Percy Cerutty - look for more on him to come). He became so successful in kicking everybody's behind that other legends like Ron Delaney, John Landy (and maybe Roger Bannister) added them to their training.

Why? Because Herb's stamina was soon legendary. Where other runners ran hard for two laps, then 'rested' the third and saved for the kick in their final lap; Elliot ran hard all the way through the 3rd lap - and pounded his competition.

Huh. Think about it. Milers adding sprinting to their training. 40 or 50 years ago. Must be something to all this hill sprint and interval training stuff.

Want superior stamina and endurance? Feel the need for a 'kick' at the end of a race (or the end of your day)? Uphill Fitness Training can do the trick. http://www.makesyoufast.com/uphill_fitness_training.html

RFNH

Coach K

Rare Night At The Museum

Rare Night At The Museum

Dear Friend,

You know those rare happenings? Those positive things that happen all too infrequently? I had one happen to me on Saturday night around 6:30 pm.

No, not an earth-shaking, life-changing moment.

I simply went to a movie.

Now, you have to understand that this is very rare indeed. The chances of me getting into a theater are pretty slim - I tend to wait for cable or DVD if I really want to see a new movie.

But, my daughters convinced me to take them while we were visiting my parents in Wausau, Wisconsin. And of course, the four of us could not agree on one flick.

So, my 11 and 13 year olds heading off to one theater, while me and my 8 year old daughter Kiala moved in to see A Night at the Museum.

Good movie, by the way. I laughed a lot (not quite as much as Kiala) and the movie even sends a nice 'you may not be born great but can achieve greatness' message by the end. I won't give up the goods on anything else that happens - in case you want to see it yourself.

So, what the heck does this have to do with fitness and sprinting.

Well, I'll tell ya.

One scene, late in the movie, shows Larry (Ben Stiller) sprinting across the museum to try to save someone (or something) outside the doors.

And guess what?

Mr. Stiller can sprint.

When you watch the movie, take notice of Ben's sprint form and mechanics.

Head is in good position.

Arms are bent properly.

Good knee lift.

Running fast, not hard.

In fact, if you compare his sprint with the techniques taught in Ultimate Insider Speed Training Secrets (you can even use the checklist included with the program) - http://www.makesyoufast.com/ultimate_insider_speed.html - , you'll see that someone, somewhere, sometime has taught Larry (I mean Ben) a little something about running fast.

Once you've seen somebody else run the 'right' way, take a look at your own form. I guarantee that almost everyone can find a way to improve, run faster, get more out of their sprint workouts and stay injury free.

RFNH

Coach K

PS Lo and behold, last night I watched my son Kadon sprint some laps to warm up for basketball practice and his arms were bent properly. Atta boy. Watching the other kids, I could see that this doesn't come naturally for a lot of people (they have to learn it) and I could tell the difference in speed right away. Best way to learn the proper technique? Motor over here NOW - http://www.makesyoufast.com/ultimate_insider_speed.html

Confessions of Spanish Cornhusker Linebacker

Confessions of Spanish Cornhusker Linebacker

Dear Friend,

I meant to tell you about this last week, but it slipped my mind during my Mr. Mom duties...

A week ago on Saturday I stayed in a hotel with my family for my daughter's cheer competition in Appleton (told you that part already).

Anyway, on Saturday night, I got a chance to catch up on some reading while the rest of the family slept.

(Which of course meant reading propped up on a pillow on the floor in front of the bathroom door so I could use the bathroom light and not wake everybody up)

So, I dove into a Christmas present that I had received from my parents - 'Don't Flinch' by Coach Barry Alvarez.

I enjoyed the book a lot (and read the whole thing that night) and not only because I am a big Badger fan.

The book was mainly about how Alvarez built the Wisconsin football program - brought it from a doormat to become a highly respected national power.

What was most interesting to me was that Alvarez openly admitted to something that all good coaches, trainers and teachers do - steal (I mean 'borrow') from other successful programs.

Alvarez had plenty of good stuff to 'borrow' from. He took the best of what he saw at Nebraska where he played, and from Hayden Frye at Iowa and Lou Holtz at Notre Dame where Barry coached. All impressive programs to say the least.

What Barry did then was simply follow the basic formula for success when he took over at Wisconsin - combining what worked with his own style and ideas.

His underlying philosophy: Don't Flinch.

No matter what happens, don't flinch.

When you go toe to toe with somebody (or something), if you flinch, you are giving up.

If momentum swings away from you and you lose confidence - you've flinched.

Not flinching means that you never let losing or failing enter your mind.

This is a key to success.

You can apply these two things to your own life.

1. Don't be afraid to borrow what works. There is no reason to reinvent the wheel. Find the stuff that works, put your own spin on it and match the success that others have found.
2. Don't ever give up on your goals. Don't flinch.

RFNH

Coach K

PS Uphill Fitness Training works. Add it to your exercise program to rocket launch your fitness success. Speed on over to - http://www.makesyoufast.com/uphill_fitness_training.html - and get it TODAY.

January Snow Sprints

January Snow Sprints

As promised - photographic proof of my workout from today's email can be seen here (ugly boots and all).

http://www.makesyoufast.com/snow_sprints.html


K


Did You Believe This

Hey Friend,

I've been trying to give you proof all year that I still run hill sprints in the cold - and snow. There's only been one problem...

No snow.

So, I decided to head north this weekend to find some of the white stuff. And I did.

Friday morning, I left my parents house with my 3 daughters.

I told them we were going sledding. Little did they know that that also meant a good ol' fashioned hill sprinting workout.

We drove a few minutes to a hill I used to sled on as a kid - a hill on 12th street in Pleasant View park. Even had my 6th grade birthday/sledding party there.

We parked near the top of the hill and walked in with our plastic sled - which seemed pretty brittle in the 16 degree weather.

Had a great time ripping down the hill - two at a time, one at a time, sitting down, lying on our bellies - avoiding trees and the snowboarders home-made obstacles on the way down.

But, with each trip down the hill also came a trip up.

Walking up with the sled is one degree of workout.

Walking up while pulling my kids in the sled - a whole nother ball of wax.

Running downhill while pushing the sled full of kids - pseudo bobsledding workout.

Sprinting up without the sled (hey, they can carry it sometimes) was the real kicker.

All of the step by step workouts laid out in Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - can be done in these wintry conditions.

Cold and snow are no reason not to sprint your hills. Working in some sledding makes it even more fun. Remember too that wearing your heavy boots and clothes can kick up the difficulty another notch. Plus, the snow acts as an unstable surface - 'giving' when you push against it (and making your workout give even better results).

Arrived home tonight to 6 inches of fresh snow - looks like we'll be able to do some snow training a little closer to home this week.

RFNH

Coach K

PS Look for photos to be posted on my site later today... just in case you still don't believe me.

What I Think About Yoga

What I Think About Yoga

Dear Friend,

Is it just me or is everyone and their grandma into yoga lately? You've seen it too?

Now, I can see why so many people practice yoga - it's pretty dern good for ya. Yoga can:

increase muscle strength

improve flexibility

raise energy levels

decrease stress

improve the functioning of the organs - especially the endocrine system

improve balance

increase lubrication of the joints, ligaments and tendons

detoxify the whole body

Sounds like a great thing to add into your workouts, right?

Well, as great as yoga is for your entire body, I could never bring myself to take it too seriously. Hey, for a long time I was a big, bad iron pumper - no leotarded, skinny little yoga instructor could tell me what to do...

Even more recently, I knew that high intensity was the way to go - how intense could holding yoga poses be (pretty damn intense actually, once you've tried it).

I tried some yoga - really, I did - and it felt really good. Excellent for warming up before and warming down after sprinting. But, it was just never quite a burly enough way to train for me.

That's why I was pleasantly surprised when my friend Nate Rifkin sent me a copy of a course that his brother had put together.

It's title? Wait till you hear this one...

Lumberjack Yoga.

I know, I laughed too - at first. But, luckily, I took a closer look.

You see, the reason that the course has this title is that Nate's brother Ben is a yoga fanatic - AND he worked as a lumberjack in the Pacific Northwest.

Now here was something I could buy into. Who could be burlier than a lumberjack?

(tangent for the day - 'I'm a lumberjack and I'm OK, I sleep all night and I work all day...' - any Monty Python fans out there?)

Plus, Ben was a rugby player to boot. If this kind of yoga is good enough for guys who tape their ears back so they don't get 'em torn off in a scrum... it's good enough for me and you.

Ben has done an incredible job of putting together a comprehensive, step by step yoga program that can be done by 'real men' and 'real women.' No foo foo or fluff in this package.

Connect the dots simple instruction in the yoga poses, plus full no-brainer workouts are included so you can start getting the benefits of yoga right away - no matter what condition you are in.

Anyway, if you are interested in learning more, check out this link to Lumberjack Fitness - http://www.makesyoufast.com/lumberjack_fitness.html

If you're not interested, you just might miss out on a whole new aspect to your training...

So, if you have ever thought about trying yoga (but were too rough and tough to show up at a class), here's your answer. Heck, you can even pull on some work boots and a flannel shirt and really go to town.

RFNH

Coach K

PS C'mon. With that title, you're just dying to at least look at Lumberjack Fitness, aren't you? Follow this link out of curiousity - http://www.makesyoufast.com/lumberjack_fitness.html - then invest in the product to raise your fitness to the next level.

Why Make Exercise a Chore

Why Make Exercise a Chore

Dear Friend,

At 3 AM yesterday morning, I became a single parent to my 5 children.

Well, not permanently, thank goodness - only for the next 7 days.

Why? Cuz my better half took off for the Mayan Riviera (with her friends, but sadly without me...)

Let me also tell you that she got in AWESOME shape before leaving for her trip. Strength training and sprinting regularly has made her look even better than she did a few weeks ago (and that was tough to do).

Note: am I doing OK, tiptoeing around this issue... my wife was in good shape before, now she has gotten even better. I may be giving myself a bit too much rope here. But, hey, she's in Mexico - what are the chances that she'll read this?

Anyway, I though I'd share an email that she sent to her group of friends about how she got back into the habit of working out after child numero cinco. I think it's a great way to look at it (I think you will too).

Here goes:

Hey ladies, I am here just to offer a little info to you girls. I did the (fat loss group) last round and it totally motivated me to get back to pre pg weight and therefore I am not doing it this round. The biggest thing that I have found with dieting and exercising is MAKING IT A PART of my day.

I bet everyday, you ladies get up and say I have to clean the bathrooms today or finish the laundry or cook dinner. THe best thing for you and your exercise program is to make it a priority everyday! Kinda like a chore around the house. And actually in the beginning, it will totally feel like a chore, but one that has to get done, because if you don't do it, WHO IS GOING TO DO IT FOR YOU? That is how I look at housework here, if I don't do it, then it doesn't get done, same with exercises. So go ahead and slip something out of your day and make this a priortiy. You will be surpised after a while, you will begin to feel guilty if you haven't 'done your exercising/chore' for the day. Once it becomes habit, it becomes a new lifestyle for you.

I know that each and everyone of you can do this! Set your mind to it and go. I am so proud of (friend's name) for yesterday setting the goal of running 10 sprints, she didn't accomplish the 10 sprints, but at least kept up with it for 4, next time shoot for 5 and keep adding until you reach your goal!

Good luck and hope I didn't intrude, just wanted to share a tip that works well for me!

Tammi


Coach K - Like I said, great advice. And advice that I use myself.

The only thing I would change about Tammi's advice is to use a different word than chore. Just seems like a negative word to me (but maybe that has something to do with my lack of love for housework).

One way to make the 'chore' easier to make a daily habit is to find an exercise that:

1. You can fit into your busy schedule.
2. Gives you quick results.
3. Is fun, exciting and pumps up your energy levels

You can probably guess the type of exercise that I have found works best for all of these (if not, read the PS)

Good luck with your new 'chore'.

RFNH

Coach K

PS Uphill Fitness Training (short workouts, fast results, try it once and feel your energy levels skyrocket) - http://www.makesyoufast.com/uphill_fitness_training.html

This Stuff Doesn't Work

This Stuff Doesn't Work

Dear Friend,

If you're like me, you don't watch the 10 (or 11) o'clock news very often. Only when something catches my attention do I tune in for a few moments. Well, something did catch my attention last night.

A quick health story came on that talked about a study on the effects of H.G.H .supplements.

Guess what it said.

They don't work.

The study was done on elderly men who took the supplements and found that none of the supposed effects of the supplements were seen in these men.

No decrease in cholesterol - no other signs of youthfulness.

Now, I'm not one to jump to conclusions based on one study. I like to find a number of them with the same findings over a period of time (like all the studies out there on the benefits of high intensity training like hill sprinting http://www.makesyoufast.com/uphill_fitness_training.html )

But, like I said before, this did catch my attention.

If these supplements are shown to be useless - then, what to do?

Give up and resign yourself to getting older, fatter and unhealthy?

No siree Bob. Just find a way to release more G.H. naturally.

Remember that your pituitary gland has plenty of the stuff - it just slows down in the rate that it releases it into your body as you get older. But, there are things you can do to kick up the levels of this substance of youth:

1. Get enough sleep (deep sleep is especially important)
2. Do high intensity exercise (sprints, jumps, intervals, strength training)

Both of these have been shown to increase the amount of G.H. released into your body to burn fat, build muscle and help keep you young.

So, instead of trying to take the easy way out and pop a pill or 2 to keep you young, exercise intensely and sleep (which is really an easy way that works). Then, let nature take it's course.

RFNH

Coach K

PS Said it before but it's worth repeating again. I've dropped flab, added muscle and felt years younger since I started sprinting again (and so have 100's of people all around the globe) - get Uphill Fitness Training http://www.makesyoufast.com/uphill_fitness_training.html if you want to do the same.

Pullups In the Elevator

Pullups In the Elevator

Dear Friend,

Happy Monday. Mine is going well, even though I had to crank up the old snowblower around 6 am this morning. Oh well, we put off winter long enough this year - I was kind of sick of the brown, yucky looking grass anyway.

How was your weekend? Mine was busy but pretty good overall.

I got to go to an all day cheer competition for my daughters on Saturday in Appleton (home town of Mr. Harry Houdini of course) and squeezed in a basketball tournament 70 miles away on the same day - only made it for 1 game of that one.

Needless to say, not much time to work out between driving and watching my kids compete. But I did get some good work in anyway.

How?

Here's what I did. First of all, when we got to the hotel on Friday night, I briefly checked out their workout room. 2 treadmills, an elliptical machine and a weight stack machine - I walked right back out.

Instead, I came up with my own exercise equipment.

I forgot to tell you that my mother-in-law, sister-in-law, 2 nieces and a nephew were along with us on the trip - so we had two rooms.

That meant two luggage carts to ferry up all of our stuff from the car. Me, being the nice guy that I am, volunteered to take both carts back down to the lobby.

You now these carts, carpeted platform on the bottom, wheels, metal bar for hanging things going across the top.

So, when I pushed the first one back into the elevator, I had an idea. I grabbed the crossbar, bent my knees and started doing pullups while the elevator went down to floor one. I got in a quick 15 on the first trip. Talk about pulling some serious G's when the elevator stopped at the bottom - I felt like I weighed twice as much on the last two reps.

Second trip down, chinups instead. Same results.

Now, the real fun began. Seems like we forgot everything possible from the car and also had to pick up everything we had REALLY forgotten from the convenience store downstairs.

No more elevator for me. I took the stairs.

20 of them in all. Footspeed drills on the way down. Stair climbing drills on the trips back up. Plenty of great sprints to get my heart pumping, energy levels jumping and muscle firing.

Don't let time or where you are become an excuse for not exercising. Find a way to get it done.

RFNH

Coach K

PS My son even got in on the action. Bored after 6 or so hours of watching cheerleading, he started running up the bleachers in the gym we were in (lots of the spectators had left by this point). 'I doing this so I can run faster,' he stated after his 5th or 6th sprint. And he didn't even read my article from Saturday... Want all the important details on how to get great benefits from stairs? Get Stair Climb Fitness as a FREE bonus when you order UFT here - http://www.makesyoufast.com/uphill_fitness_training.html

Did You Read This Article?

Did You Read This Article?

Dear Friend,

This article is being published across the pond - but in case you miss it...

'How hill sprints make you run faster'


Over my years as a sprint coach, I have put together many keys to help athletes run faster. These keys have come from:

Track and Field and Strength and Conditioning clinics
Classic books by old-time sprinters like Archie Hahn's How To Sprint
Conversations with sprint training experts

I have also come up with a few of my own thoughts based on my observations of successful athletes in action. Once I knew how to help athletes run faster, I looked around for various ways to train - training that would address the need for speed. Kind of by accident, I discovered one type of training that addresses many of these keys.

About two years ago, I had let my own high intensity exercise slip. I became unhappy with my weight, my lack of strength and my dismal energy levels. Therefore, I decided to start sprinting again. Trouble was I just could not jump back in where I had left off years before. My body, especially my hamstrings and calves, just did not stand up to the high-speed training.

That is when I ran across some articles about hill sprinting. Now, I had sprinted hills, stairs and bleachers as a kid and as an athlete. Back then, I just did them because my coaches told me to.

As I read more, I began to see the wisdom in this type of training. Sprinting hills (and stairs and bleachers of course) was a unique exercise, an almost perfect blend of strength training and sprinting. In fact, I noticed that many of the techniques that helped my athletes run faster were enhanced by sprinting hills.

Here are the top five ways that hill sprints can make you run faster.

Hill sprints provide resistance to sprinting.

It is well known that adding resistance to your sprints can bring about great gains in speed, especially during the initial or 'push' phase of your sprint. Overcoming resistance will help you overcome inertia when you are starting from a dead stop. In other words, hill sprints help you go from a static starting position to full speed faster.

In addition to this, the slightly shortened stride length during hill sprints promotes longer ground contact, which is also key to the 'push' phase - when you are looking to 'rip back the track.'

Dragging tires and sleds, towing parachutes and pushing against partners are other common forms of this type of training. The great thing about hills is that you do not need additional equipment or a training partner to get an incredible resistance sprinting workout.

Hill sprints teach proper knee lift.

Another commonly known fact is that sprinting with 'knees up' can make you faster. This high knee lift is important to loading your leg and allowing you to step down forcefully to push your body forward. Running uphill forces you to lift your knees high - similar to how you would run over mini hurdles or through shallow water or deep snow. High knees will make you bound like a gazelle during the middle or 'float' phase of your sprint.

Hill sprints teach proper 'toe up' position.

Along with teaching proper knee lift, hill sprints force dorsiflexion of the foot. You must pull your toes up towards your shins when you are going uphill. This position works the anterior tibialis muscle on the outside front of your lower leg. This muscle is essential for running fast (and vertical velocity). The farther up you can flex your foot, the more power you can exert into the ground on foot contact. Think of your 'toe up' position as a 'loaded' position - ready to unload power into the ground. As an added bonus, strong anterior tibialis can help you to avoid shin splint problems.

Hill sprints strengthen your ankles.

Besides helping you avoid the most common injury in athletics, the ankle sprain, strong ankles lead to improvements in stride length. The stronger your ankles become, the harder you can push off the ground to move your body forward. The harder the push, the longer the time you stay in the air between foot contacts resulting in a longer stride length. Since speed can be thought of as a combination of turnover and stride length, stronger ankles can become a major area for improvement.

Note: It is not just sprinters who benefit here, even distance runners can shave time off their races by covering more ground with each stride.

Hill sprints promote hamstring safety.

Finally, sprinting hills can give you a full intensity workout without ever getting up to your full 100% speed. Since you never reach top speed, your hamstrings are at little risk. This can be important in early season training (especially in cold weather).

Now, this does not mean that you should ignore your hamstrings. When your conditioning and strength improve and the weather is warm, be sure to include flat (and even downhill) sprints to work this important area of your legs. Stronger hamstrings - especially if they are more balanced with your quadriceps - are another effective way to run faster.

Finally

There you have my top five reasons why hill sprints can make you faster. In my opinion, you will get a huge number of benefits out of this one simple exercise. I have used them, my athletes have used them, and many professional and Olympic athletes have done the same. No matter what your sport or activity, add some hill sprints into your training program and watch your performances improve.

Hope you liked it. Coach K

PS Want - or need - to get these benefits from hill sprinting - get UFT here - http://www.makesyoufast.com/uphill_fitness_training.html

This Makes You Fatter, Poorer, Unhealthier

This Makes You Fatter, Poorer, Unhealthier


Dear Friend,

If you are doing this one thing, chances are that you are fatter, poorer and unhealthier than you could be.

So says a new study that I read about today in the Wisconsin State Journal. A study that was completed 5 years late (which is extremely funny if you ask me).

And here's why.

The study showed that the problem I am talking about is getting worse and worse every year - and that men do it a lot more than women.

No, not that.

This study looked at the effects of procrastination.

Apparently, putting things off is becoming a national pastime - and no wonder with all of the distractions that we have around us. Easy access to things that waste time (e.g. TV, the internet, computer games, etc) have given us plenty of excuses not to take action and actually DO anything.

Think of it. Worrying and putting a 5 minute task off for an hour - or two - or 24 can add some serious stress to your life (and keep you from getting the things that you want most).

Ever done something like this?

Worried about your workout (which can only take 15 minutes) all day - and then didn't do it because it was too late.

Said you'll start eating better tomorrow - but there's always a tomorrow.

Promised yourself you would learn something new when you had more time, more money, less 'on your plate' .

All examples of procrastination.

The good news however is this - there is an easy solution.

Don't do it.

Procrastination is a bad habit. Just like anything else, the more you do it the easier it becomes. (Note that good habits work the same way)

To break out of the cycle, just start doing things right away. Take action immediately and you will start developing a new habit - one of getting things done.

It won't take long before you break away from the norm - get out of the procrastination crowd - and start getting thinner, richer and healthier instead.

You can start today. In fact, you can start right now. Take some action - do something (anything) that will move you in a forward direction and take you closer to your goal. Become a doer and your life will change for the better.

Hey, it's Friday afternoon - end the week on the right foot by putting an end to procrastination. Many people who read this will say they'll do it on Monday - and then do nothing. Be part of the few - the successful - that end the cycle that is keeping you from getting what you want.

Run Fast Not Hard

Coach K

PS Clicking this link could be the action that changes your fitness life forever. Only 37 more doers will be accepted as a part of this membership offer - http://www.makesyoufast.com/inner_circle.html - and will get the secret of virtually guaranteeing the success of any goal.

Secret To Achieve Anything Part III

Secret To Achieve Anything Part III

(Only 61 memberships available at this price)

Dear Friend,

I spent much of today reading and re-reading about the secret to achieving any goal - the secret that I am covering in detail in my January Fitness Fast Track newsletter and audio CD.

Even more people emailed today, thinking that they have cracked the code and know this valuable secret. Like I said yesterday - nobody was even close.

So, to save both you and me some time:

The secret has nothing to doing with being SMART

It's not about shouting hurrah.

It's not about where, how or when to write you goals.

It's not about who you tell (or who you don't)

It is not about what you call your goals.

And it's definitely not about whether or not you write your goals in past, present or future tense.

What I related to you yesterday bears repeating - so if you didn't pay attention then, be sure to do it NOW.

Truth is I really have to bite my tongue and not let the cat out of the bag on this. I'm excited to share it with members of my Inner Circle because it is so simple to use that they will start making progress on their goals like gangbusters. I can't wait to hear about how using what I tell you changes your life for the better.

And the best part of this secret is that you don't have to completely change what you are doing - you only have to LET it lead you to your goals.

Plus, you've probably tapped into this secret once or twice in your life already - you just didn't know you were doing it. But, with the January issue, I am going to teach you to use this method at will - any time, any place, to accomplish anything.

If you make the choice to listen to what I have to say - and to put it into action - then you are not going to believe the things you will start to achieve in your life. Limits to your life in fitness, business, personal life (obstacles that you though were impossible to overcome) can start falling like dominos.

Now, if you are uncomfortable talking about goal-setting and are completely happy with your life (be honest), then this secret may not be for you. You should go on doing things the way you have always done them.

But, if you can see yourself a healthier, happier, goal smashing machine in the upcoming year; if you want people to notice a new you and ask about what you're doing differently; then be sure to get your copy of the January edition of Fitness Fast Track - available ONLY to members of Coach K's Inner Circle.

When you click the link below, you can choose to apply for either the monthly (if you are a true 'test-driver') or yearly (if you are someone who likes to 'go for it') membership and your copy of Fitness Fast Track will be reserved for you immediately. But (as the beginning of this letter mentioned) I can only let 61 more people in at these prices. Printing, shipping, duplication have all gone up for the 007 - become a member before the membership fees go up too.

If you thought about joining before - NOW is the time to get in.

http://www.makesyoufast.com/inner_circle.html

That's all for today, Tim.

RFNH

Coach K

PS If you did make resolutions last week, how are they going? If you aren't still on track, I'm telling you that this secret CAN and will make the difference in achieving the greatest things imaginable. Go here - http://www.makesyoufast.com/inner_circle.html - to become a full-fledged member.

PPS A lot of people were sitting on the fence about joining - just like you. But a good number of them have made the no-brainer decision to join my inner circle and get the secret to change everything in their lives for the better. If you've read this far (again), you already know which choice is the right one to make: http://www.makesyoufast.com/inner_circle.html

How To Run 100 Sprints This Week

How To Run 100 Sprints This Week


Dear Friend,

What if you could get the benefits of sprinting without ever leaving your chair - or even your bed?

It's normal for you to have days when you just can't get in a sprint workout. Too busy, too sore, too cold/hot/rainy/snowy outside - these are all reasons that it's just not a good day to sprint (just don't let them become excuses used too often).

That's where this technique comes in handy.

I started using this technique with athletes who were injured and couldn't perform their regular workouts.

One situation in particular comes to mind.

A sprinter that I was coaching pulled a hip muscle early in the season. He could run - just not at full speed.

'How am I going to continue to speed train?' he asked.

I had to think about it for a minute - then I gave him this advice.

'You are going to run 5 100 meter races and 5 200 meter races at full speed - each and every day.'

He looked puzzled. 'But, you know I can't go full speed,' he replied.

'I know,' I answered, 'that's why you're going to do them all in your head.'

What I told my athlete to do was to visualize his races in his head (he had run plenty of real races to be able to recall the details about them).

I told him to visualize his warmup, walking to the blocks, getting into the blocks, coming out of the blocks...

The beginning, middle and late phases of each race - at full speed - incorporating as many sights, sounds, smells and feelings as he could into the visualized sprint.

This would keep his mind 'running fast' even when his body couldn't quite do it.

You can do the same thing. When you find yourself in a situation when you can't do your 'real' sprints, the next best thing is to do them in your head. This is because, if you have past experiences to draw on (and get really good at the visualization process), you mind doesn't know the difference between a real even and something vividly imagined.

Unfortunately, you can't do ALL of your workouts this way. First, you need real, live experiences to draw upon. Second, you must actually move your body to get the best results.

But, you can get both physical and mental training by sprinting in your mind.

For a hill sprint - visualize your warmup. See yourself at the bottom, starting up the hill, continuing to the top. Feel the breeze and the ground underfoot. Hear the sounds around your favorite hill. See your strides, feel your arms and legs moving, see yourself at the top of the hill. The more vivid you make the sprint - the more real it will seem and the more benefit you will get from it.

Practice this technique whenever you have a few spare moments and you can run 100 (or more) sprints every week without ever getting on your feet. You'll be amazed at how this extra practice carries over to your 'real' workouts.

And oh, by the way, my sprinter (without going full speed for most of the season) was able to run on the school record tying relay in the last meet of the year.

RFNH

Coach K

PS To get some real sprint experiences to draw upon, you have to run some real world sprints (and run them with exact technique and form). To get started click this link - http://www.makesyoufast.com/products.html - and get a copy of Uphill Fitness Training TODAY.

Achieve Any Goal With This Secret

Achieve Any Goal With This Secret

Hi again Friend,

(Note: I can only let 78 more people in at this price.)

As you might have guessed would happen, the emails have started coming in - all thinking that they know the secret I mentioned in yesterday's email.

And not one has even come close.

People have tried to plead, cajole, beg, bribe and trick me into giving away the secret - but so far 'mums the word.' I did let them know (like I did for you yesterday) how easy it is to learn the secret in the January issue of my Fitness Fast Track newsletter (which is in the final stages of production as we speak). And the only way to get that newsletter is to apply for membership in my Inner Circle.

Heck, even someone I talked to on the phone tonight tried to guess the secret.

'It's the 'shouting hurrah' method, isn't it', he said.

I just smiled knowingly and said, 'No.'

Then I reminded HIM of how to get in on the inside scoop. 'If you want to find out, I suggest you join my Inner Circle.'

And, although the 'hurrah' method is a great way to help reach your goals, it is not even close to the secret that I am going to reveal. This is something that I have never shared with anyone - not in writing, not in coaching, not in any way, shape or form...

Until now.

Truth is I really have to bite my tongue and not let the cat out of the bag on this. I'm excited to share it with members of my Inner Circle because it is so simple to use that they will start making progress on their goals like gangbusters. I can't wait to hear about how using what I tell you changes your life for the better.

And the best part of this secret is that you don't have to completely change what you are doing - you only have to LET it lead you to your goals.

Plus, you've probably tapped into this secret once or twice in your life already - you just didn't know you were doing it. But, with the January issue, I am going to teach you to use this method at will - any time, any place, to accomplish anything.

If you make the choice to listen to what I have to say - and to put it into action - then you are not going to believe the things you will start to achieve in your life. Limits to your life in fitness, business, personal life (obstacles that you though were impossible to overcome) can start falling like dominos.

Now, if you are uncomfortable talking about goal-setting and are completely happy with your life (be honest), then this secret may not be for you. You should go on doing things the way you have always done them.

But, if you can see yourself a healthier, happier, goal smashing machine in the upcoming year; if you want people to notice a new you and ask about what you're doing differently; then be sure to get your copy of the January edition of Fitness Fast Track - available ONLY to members of Coach K's Inner Circle.

When you click the link below, you can choose to apply for either the monthly (if you are a true 'test-driver') or yearly (if you are someone who likes to 'go for it') membership and your copy of Fitness Fast Track will be reserved for you immediately. But (as the beginning of this letter mentioned) I can only let 78 more people in at these prices. Printing, shipping, duplication have all gone up for the 007 - become a member before the membership fees go up too.

If you thought about joining before - NOW is the time to get in.

http://www.makesyoufast.com/inner_circle.html

That's all for today.

RFNH

Coach K

PS If you did make resolutions last week, how are they going? If you aren't still on track, I'm telling you that this secret CAN and will make the difference in achieving the greatest things imaginable. Go here - http://www.makesyoufast.com/inner_circle.html - to become a full-fledged member.

How To Guarantee Success

How To Guarantee Success

Dear Friend,

(Note: I am only going to let 100 more people join at this price.)

You may have noticed that I didn't write anything last week about goals or resolutions.

Quite frankly, if you are like me, you were inundated with New Year's resolutions info from all sides - so much so, that you may have tuned out.

Now, that's not to say that setting goals for the new year is unimportant - you've seen me write about them frequently over the months. But

And that's why I waited until now to make this announcement - so that you were sure to read all about it and not miss out.

You see, the January edition of my Fitness Fast Track newsletter and audio conference are being finished up as we speak. What I want to share with you is this: this issue contains a secret. The key to achieving ANY and ALL of your goals.

Truth is, I learned about this secret as a youngster - but had forgotten it over the years. But recently I was reminded of just how powerful this secret can be - it changed my life virtually over night.

The best part of this secret is that you don't have to completely change what you are doing - you only have to LET it lead you to your goals.

Plus, you've probably tapped into this secret once or twice in your life already - you just didn't know you were doing it. But, with the January issue, I am going to teach you to use this method at will - any time, any place, to accomplish anything.

If you make the choice to listen to what I have to say - and to put it into action - then you are not going to believe the things you will start to achieve in your life. Limits to your life in fitness, business, personal life (obstacles that you though were impossible to overcome) can start falling like dominos.

Now, if you are uncomfortable talking about goal-setting and are completely happy with your life (be honest), then this secret may not be for you. You should go on doing things the way you have always done them.

But, if you can see yourself a healthier, happier, goal smashing machine in the upcoming year; if you want people to notice a new you and ask about what you're doing differently; then be sure to get your copy of the January edition of Fitness Fast Track - available ONLY to members of Coach K's Inner Circle.

When you click the link below, you can choose to apply for either the monthly (if you are a true 'test-driver') or yearly (if you are someone who likes to 'go for it') membership and your copy of Fitness Fast Track will be reserved for you immediately. But (as the beginning of this letter mentioned) I can only let 100 more people in at these prices. Printing, shipping, duplication have all gone up for the 007 - become a member before the membership fees go up too.

If you thought about joining before - NOW is the time to get in.

http://www.makesyoufast.com/inner_circle.html

That's all for today my friend.

RFNH

Coach K

PS If you did make resolutions last week, how are they going? If you aren't still on track, I'm telling you that this secret CAN and will make the difference in achieving the greatest things imaginable. Go here - http://www.makesyoufast.com/inner_circle.html - to become a full-fledged member.

Ultimate Fighters Sprint Hills

Ultimate Fighters Sprint Hills

Dear Friend,

First of all I wanted to thank (and congratulate) you if you took advantage of last week's closeout sale.

You've helped me make room for the 007 orders and helped yourself by getting the info necessary to get into kick arse shape in the upcoming year.

Sadly the 006 editions are now sold out - so if you waited, you missed your chance to save some moola. Lesson learned - don't put things off.

And, speaking of kicking arse...

I'd also like to thank you if you have sent me articles, feedback and information regarding sprinting and high intensity training. Although I try to see, hear and read everything out there on these subjects, I do rely on you to be my extra sets of eyes and ears - so thank you very much.

For example, here's an email that I received just the other day.



Hey Tim!

I don't know if you caught any of the pre-fight coverage of the UFC last week but they showed a bunch of training segments. Lo and behold, there was Tito Ortiz doing his sprints on a football field and running stadium steps. There was Chuck Lidell pushing a wheelbarrow full of rocks up a hill as fast as he could, followed up by sprints up the same hill. And my favorite: Keith Jardine running a sand hill. Cool stuff!

Happy New Year to you and the fam.

Later,

Drew


You may remember an email awhile back about Chuck Lidell running sprints on the beach (and then kicking the shinola out of his opponents in the octagon) so I'm not surprised to see other fighters following his lead.

Nothing builds, speed, strength, power and explosiveness more quickly and easily than sprinting hills, stairs and bleachers. Be sure to add these techniques into your workout routine if those things are among your goals for 2007.

RFNH

Coach K

PS How do I get started training like these champion fighters, you might ask... well have I got a solution for you. Learn everything you need to know to get into your own ultimate shape when you get your copy of Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html

252 Pound Tiger Chews Up Irish

252 Pound Tiger Chews Up Irish

Dear Friend,

I only caught a little bit of the Sugar Bowl last night - the score was close, 21-14. Man, did that change after I stopped watching.

The second half was dominated by the LSU Tigers - they ended up burying the Notre Dame Fighting Irish 41-14.

A big part of the victory was due to LSU's quarterback - a 6 foot 6, 252 pound Junior named JaMarcus Russell (who can throw a football the entire length of the field).

All Russell did in this game was throw for 332 yards and 2 touchdowns (and ran for another). So much for the much anticipated quarterback duel with Brady Quinn.

When I read about the score this morning, I though about an article I had read before football season about JaMarcus - including a great quote that I want to share with you.

JaMarcus came from humble beginnings in Mobile, Alabama and grew up with his uncle (Ray-Ray) who acted as a father figure in his life. From those humble beginnings, Russell became a high school and college star and is headed toward a career in the NFL (maybe even next year if he comes out early).

Those are some big accomplishments for an equally big quarterback.

So, here's the quote that I read from JaMarcus.

'Think big and then you receive big.'

This is a good one. Whether he knows it or not, Russell is summing up one of the most important keys to achieving your goals. You must think about what you want to accomplish and then LET yourself accomplish it.

Notice that the quote uses the word 'receive'. Not achieve.

This seems a bit odd, but it's very true. If you take the time to visualize your goals and think about them continually, the realization of those goals will come to you. Of course, you will need to take actions to move forward, but, as you move toward your goal, it is also moving closer to you.

Without thinking big, you will not receive big - no matter how hard you try.

Don't make the pursuit of your goals harder than it has to be. Visualize what you want, take immediate action and be ready to receive big when your goal comes to you.

RFNH

Coach K

PS Another quote that I ran across recently:

'Make no little plans; they have no magic to stir men's blood, and probably themselves will not be realized. Make big plans; aim high in hope and work, remembering that a noble, logical diagram once recorded will not die.' Daniel H. Burnham

Doesn't matter if your big plans include getting fit, losing flab, running faster, increasing your energy (or all of the above), the tool to get you there in 007 is Uphill Fitness Training. Click here to find out how - http://www.makesyoufast.com/uphill_fitness_training.html

The Hill Had Eyes

The Hill Had Eyes

Dear Friend,

You've probably heard of the recent horror flick with a similar title - but no radioactive mutations terrorizing families in the desert here.

Nope, just a description of my workout yesterday afternoon.

Now, let me be perfectly honest with you - my workout took a bit longer than usually yesterday around 4:45 pm - 16 minutes to be exact.

And here's why.

As I jogged the 30 or so yards from my car to the hill of the day, I noted that it was an almost perfect day to sprint - sort of surreal actually. It was very quiet - only the distant sound of cars on the highway a few hundred yards away.

To the west, the sun was setting, lighting up the sky with a soft pink glow. To the east, the (almost) full moon had risen high in the sky. Pretty cool setting to work out in.

That's when I rounded the corner and saw the eyes (16 of them to be exact) about ¾ of the way up the hill (shining brightly in the growing darkness).

There were 8 white-tailed deer standing there staring at me. They didn't move or pay me much attention. I stopped and didn't feel right about scaring them off, so I waited (thus the additional time in my workout). After a minute or two, they started bounding off across the hill, tails up and all in a row - then split into 2 groups of four before loping off into the woods.

So, I got in some short sprints with the hood of my sweatshirt pulled up over my head and worked on visualizing some goals during my recoveries.

After the 4th sprint, I saw another white tail - this one on a little brown bunny rabbit running across my path. My very own Wild Kingdom workout.

This is one of the reasons that I enjoy doing workouts outdoors. The atmosphere and fresh air are invigorating and there's always something new happening. To me, much better than the same old, same old, stale, sterile atmosphere of a health club.

Today is even warmer and I'm planning on hitting the hill again for some longer sprints. Try these kinds of workouts yourself and see how much easier it is to stay motivated while transforming your body.

RFNH

Coach K

PS The details of the short hill sprint and long hill sprint workouts I'm using this week are laid out for you in Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html Take the guesswork out of your sprint workouts by getting your own copy TODAY.

Get Rid of This Excuse

Get Rid of This Excuse

Hello Friend,

Here it is, January 2nd and it's 45 degrees in Wisconsin. The forecast for the rest of the week - highs around 45.

Now, if you live in a warm climate, this may not seem like much, but let me tell you - 40 anything degrees in January is an incredible thing around here.

I'm not completely sold on global warming yet (and, hey Wisconsin could benefit from being a couple of degrees warmer year round) but whatever the reason for this trend - I'm going to take advantage of it.

If you think back on some of my previous emails - http://www.makesyoufast.com/speedblog.html - you'll remember that around November I was counting down the last days of being able to hill sprint outside (without cold weather gear).

Boy, was I wrong.

It's been warm enough to keep sprinting in sweats through the end of 006 - and now into 007. And, like I said, I've been taking full advantage of all the nice weather.

That's why I was disappointed when some people emailed me and said they were going to wait until Spring to get started on their sprinting. Wait for the warmer weather...

Look at all of the workouts they have missed. Think about all of the progress they could have made during this warmer than usual winter.

It's a good lesson for you (and me) to remember. Waiting to do something is almost never the right choice. Getting started now - even if conditions aren't perfect - is a better way to go.

Don't wait another day - start doing something to move your fitness levels forward NOW.

Run Fast Not Hard

Coach K

PS If you are one of the people who have been sprinting all winter - great job and keep up the good work. If you've been putting it off... well, you read the remedy in the email above. Rectify your situation before wasting any more time - order Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html