how should i start training for cross country in the fall?

Well, im a dancer and i tried out for pom poms last week, didnt make that =’(. so i think im going to try something new, im going to try out for cross country in the fall, i did it in eighth grade,but i stopped because i get short of breath very easily, i dont know if it’s because im not a runner anymore, or what. but anyway, id like to do it again. do any of you guys have any tips on training to be a runner again?

Ironman Triathlon Tests Limits of Human 2.0

Few competitions compare to the grueling gauntlet of endurance that is Ironman. The yearly triathlon in Kailua-Kona, Hawaii, includes 2.4 miles of swimming, 112 miles of biking and a full 26.2 mile running marathon. Even second-place finishers have been known to cross the finish line on their hands and knees.

Now in its 30th year, the competition began as an effort to test the boundaries of human potential, and in 1997, those limits expanded even further with the addition of the physically challenged division. Today, as prosthetics and technology advance, what were thought to be prohibitive disabilities are simply minor obstacles due to the truly iron will of the competitors.

Click through the gallery to read two such competitors' stories and see the gear that helps level the Ironman playing field.

Top picture: Marc Aten, 34, assembles his handcycle the day before running his third Ironman. His bike-leg goal for this year was 7:30:00, and he finished in 8:10:09.

"The bike, well it was disappointing," Aten said after the race. "I just thought I would be a lot faster. Of course, my camel pack for my nutrition was clogged up somehow, so I had to take the gels out on the course, which my stomach just can’t handle. But I knew I didn’t have a choice. Talk about getting sick … good times."

Aten's wife, Tiffany Brenneman, helps him bring his racing wheelchair and handcycle to check in. The couple eloped in Hilo, Hawaii, two days after last year's Ironman triathlon.

Aten, who has no feeling in his right leg and had his left leg amputated a few years ago due to spina bifida, attributes getting up the nerve to ask his wife out on their first date to the confidence he gained racing his first Ironman in 2006.

"If you can do Ironman, you can do anything," Aten said, before the competition. He finished with a time of 12:10:13.

"I truly loved it," Aten commented after the race. "Not only did I have to make sacrifices every day, but so did Tiffany. Sometimes I think she sacrifices a lot more than me. We are a team, so I knew that it was for the both of us. I truly love the journeys."

The pack of more than 1,700 participants splash from the starting line of the grueling 2.4-mile Ironman swim.

Jeff Glasbrenner took third place in the physically challenged men's division, swimming the 2.4 miles in 1:14:39, biking 112 miles in 6:43:51 and finishing off with a 26.2 mile run in 6:13:40. All while breaking in a new leg that he matched with a new shoe "so the pain would be even."

In 1981, Glasbrenner was involved in a traumatic farming accident, leaving him a below-the-knee amputee. Far from a tragedy, Jeff says it was his greatest opportunity. Like any situation, he says, you can either embrace it and make the best of it, or you can regret it and fail. Glasbrenner finished the 30th Ironman competition with a time of 14:18:58.

Jeff Glasbrenner kicks off all of his technology to swim a 1:14:39 race, taking third place overall in the men's physically challenged division.

"The bike was a bit windy," Glasbrenner said after the race, "but I loved the added challenge. It wasn't the best day to break in my new running leg or shoe. It normally takes a few months to get adjusted, so it was a painful day with plenty of obstacles."

With a time spread from 8:17:45 to 16:56:27, the race is a monster for all competitors. At left, No. 1180, Isao Funaki, 37, from Japan plods through the running leg of the triathlon.

Brian Leske came in fourth in the biking portion, with a time of 7:55:52, behind Jeff Glasbrenner's 6:43:51. Leske uses a different style prosthetic than Glasbrenner, which raises the question of how much the various designs play a factor.

A hard and lonely road, Marc Aten's time of 8:10:09 "was disappointing."

"I just thought I would be a lot faster," Aten said after the race. "The new chair felt OK. I mean, it was fast, but I couldn’t use it to its full potential. It is too small, so I was just in so much pain. I have huge bruises on my ribs. Looks like I bled a bit also, but my time was still close to what I thought I would do."

Aten completed the final "run" portion of the race with a time of 2:36:42, pushing his way past fire dancer Sarah Davis, who helped light the way through the pitch black. Aten earned himself fourth place in the handcycle division.

"At some points I just wanted to call it a day," he said. "Even at the beginning of the swim. Fear just can overtake you. I know we all have our moments out on the course, but to me Ironman represents life. Just focus on that moment, and there isn't anything to fear. Things didn't go as I wanted, but that is just how it is. I wasn't going to let anything ruin my day. I had a great time."

 

Health & Fitness – 15 Tips and Benefits to Get the Best of You

Exercise, workouts, wellness some of those words are familiar for you.
But how many times have you heard or said these:

• I've no time!
• I live in a hurry every day!
• I'm too busy to exercise!
• I don't know where to start!
• Tomorrow I begin!…often never

No excuse is valid; it isn't necessary to make big trainings or running marathons to have the best health possible…if you're a foodie (like me too), there're so many temptations..sometimes is a bit tricky.. but certainly you can achieve it
With small changes in your home or office you can beat your sedentary lifestyle!

Lets talk clear: foodies prefer to eat than to make exercise …but you know I'm an amateur-personal trainer (for my friends, relatives and occasionally people I don't know…) and some of the no-phrases said before were also in my mouth as a food lover

I don't give the example of a friend that we begun to train together various years ago, she was with an overweight of more than 55 pounds (25 kgs).
The nutritionist told her that in 1 year you can download doing exercise and eating healthy…in only in 3 months got a normal weight, she was less tired and guess what.. eating more but in a balance way!

In a series of articles on health, nutrition and sports I'm going to expose some health guides, tips & tricks from a foodie point of view -beginning from less to more- you'll see significant progress, actually you'll be astonished

With Regular Physical Activity, Good Hydration & Eating Reasonably You Win:

1.-Prevent heart diseases

2.-Control and improve your blood pressure

3.-Preventing and combating diabetes (potential problem of sweet lovers)

4.-Lose weight – a delicious bonus that always come very good! Practically it's an epidemic disease in the developed world, in both adults and children

5.-Help to fight depression, anxiety, improving your mood (for the natural endorphins, substances secreted by the body during exercise)

6.-Prevent lumbar and lower back injuries; in hands and feet too (typical of runners with potential falls & sprains…I ate some, but with exercise I've minimized them)

7.-Prevention of brain problems (more oxygen in your brain is always good)

8.-Improve your self-esteem and you'll lower your stress also

9.-Improves your sleep

And the list could go on and on!!

If you aren't accustomed to have an exercise plan, you can start adding a little more movement into your daily life:

10.-In the morning or when you can, stretch your muscles.

11.-In buildings why you don't use the stairways instead of the elevator (if you aren’t hurried) for example stop the elevator 1 floor before reaching your destination. Quick and easy…

12.-Walk for 10 minutes at least 3 times a day (Read your favorite food blogs and later walk

13.-When shopping or doing some tasks, park your car a few blocks before your destiny and walk.

14.-If you use public transport, pick it some blocks before or get off a few blocks to your destiny (if the day is nice there is no excuse)

15.-Dance! While you listen music dance, it's an excellent aerobic exercise (if you're at your office take care… unless you're a super dancer 

After you've passed certain sedentary habits, I'll be increasing the types and classes of exercises, explain different appropriated healthy foods and useful tips…I assure you from my personal experience, you won't believe it!

 

Note: Before start to do some "exercise" is a must to get a visit to your doctor! Yes, I'm pretty sure that you already knew it

I'm very interested to hear your opinions and comments about this health theme.