Running Summit: Register NOW!

I’m excited to present again at the Running Summit in beautiful Morristown, NJ, in a few weeks. Early registration ends Friday, so sign up today and you’ll save $50. To save an additional $10, use coupon code SAGE when you register, and to save even more, you can avoid the online registration fee of $9.95 by mailing in your registration.

It’s an honor to be in the company of so many wonderful presenters. I know runners and coaches of all levels and interests are sure to take away a ton of immediately helpful information. See you there!

RUNNING SUMMIT EAST
February 7th & 8th, 2015
Morristown, NJ
www.runningsummit.com
Sign Up Early and Save!
Early Registration Deadline January 23, 2015. Don’t miss out on this limited seating event. Event is open to coaches and athletes of all levels (no previous certification required). Sign up now to secure a seat with early registration pricing. Participants are eligible for NSCA and USA Triathlon CEU credit.

REGISTER NOW!

For Distance Runners and Coaches of All Levels and Abilities!
Hear internationally renowned coaches and running experts Matt Fitzgerald, Dr. Jonathan Dugas, Dr. Sage Rountree, Coach Peter Thompson, Wendy Winn Rhodes and Dani Sabella! Speaking topics will include the science of training intensity distribution, how to eat like an elite, the physiology of thirst, racing wisely and much, much more. Participants will also have the option to eat lunch with our speakers.

For more information, visit www.runningsummit.com
Matt Fitzgerald
Matt Fitzgerald is an endurance sports writer, coach, and sports nutritionist. His many books include 80/20 Running, The New Rules of Marathon and Half Marathon Nutrition, Racing Weight, Brain Training for Runners, and Triathlete Magazine’s Essential Week-by-Week Training Guide. He contributes regularly to magazines and websites such as active.comcompetitor.com, Men’s Journal, and Women’s Running. Read More
Jonathan Dugas
Jonathan Dugas, Ph.D. will present on the physiology of thirst and training quality vs. quantity. Jonathan is co-author of Runner’s World The Runners’s Body and The Science of Sport blog. Jonathan Dugas obtained his Ph.D. in Exercise Physiology from the University of Cape Town in 2006. Read More
Sage Rountree
Sage Rountree, PhD, is an internationally recognized authority in yoga for athletes and an endurance sports coach with certifications from USA Triathlon and RRCA. She has authored several books and contributes to Runner’s World, Yoga Journal,and USA Triathlon LifeRead More
Peter Thompson
Peter John L Thompson has been a coach to international level athletes for over 40 years and is the innovator of the New Interval Training method of training. His international coaching expertise was formally recognised by the IAAF, the international governing body for Track & Field Athletics, in 2006 when he was appointed as the ‘IAAF Global Leader for Running’ and continues in this role today.Read More
Wendy Winn Rhodes
Wendy Winn Rhodes, PT, OCS, HFi, ART Certified Provider will present on analyzing running form, followed by a hands-on lab, allowing the participant to put skills into practice immediately. Wendy leads the physical therapy community for runners and triathletes, from beginner to Ironman, using her unique skill set of physical therapy, personal training, and coaching. The authority on running form, she specializes in gait analysis and believes manual therapy is an integral tool for all athletes. Read More
In addition to the speakers listed above, Dani Sabella will present on taking a closer look at women on the run.
Get NSCA CEU and USAT CEU Credits!
Get 1.4 CEU(s), or 14 contact hours for the CSCS & NSCA‐CPT. Get 10 USAT Continuing Education Credits for attending The Running Summit!
Register Now!
Seating is limited so don’t miss your chance to sign-up early and attend the premier distance running clinic of 2015!.

REGISTER NOW!

Hillsborough Yoga Company

Hillsborough Logo

I’ve been quiet online over the last few weeks because on December 31, my business partner and I added a third location to our studio! Hillsborough Yoga and Healing Arts joins the family as Hillsborough Yoga Company. This means that class passes work across three locations: Carrboro, Durham, and now Hillsborough. The work has been fun but all-consuming. We’re getting our bearings and have a lovely winter schedule in place.hillsborough-yoga-map

If you live in central North Carolina and haven’t head the pleasure yet, please visit the beautiful studio at 1812 Beckett’s Ridge Drive, between Old Highway 86 and Highway 86,  just south of I-85, and just past the end of Millstone Drive. There’s a sweet teaching staff ready to help you find better balance through yoga.

Read: Yoga for CrossFitters

1.-Warrior-1-with-Cactus-Arms

My latest piece for Yoga Journal suggests some poses to counter front-of-the-body tightness created by heavy lifting (or a lot of sitting).

Weightlifting and CrossFit can be a great way to develop full-body strength. While CrossFit pays attention to mobility, it’s still easy to incur imbalances in the body—especially when you head to a desk and sit for eight hours or more right afterward. A strong but tight front body puts you at risk for both overuse injuries that come from chronic imbalance between muscle groups and acute injuries, especially to the back, as you lift or go through other daily movements.

Read the full piece at Yoga Journal.

There’s also a video:

Read: Four Better Off-Season Habits

My series on recovery at Ironman.com will help you set up good habits for a fast 2015.1411offseasonhabits 740

Whether your off season begins at the finish line on Ali’i Drive or has been in effect for a few months already, this is the time to establish habits that can enhance your recovery for the 2015 race season. Good recovery habits are critical when your training ramps up; now, when things are not as intense, is the time to make them a part of your everyday routine. Here are some worth fostering.

1. Sleep a lot 

It’s patently obvious that sleeping more will aid your recovery. But when you’re in the full swing of your busy season, sleep is often the first thing you sacrifice. Take the time in the off season to develop good sleep habits. Go to bed and get up around the same time each day, and shoot for eight to nine hours a night.

Read the full piece: http://www.ironman.com/triathlon/news/articles/2014/12/recovery-series-off-season-habits.aspx#ixzz3L2g2hkZ3

For more on recovery, please read my Athlete’s Guide to Recovery.

Last-Minute Gift Ideas

Last-minute shopper? It’s not too late to give these fun gifts and experiences (or to use your Christmas money toward these):

Events

Kripalu Workshops

The Stockbridge Bowl seen from Kripalu in winter

The Stockbridge Bowl seen from Kripalu in winter

If you’re a student of yoga—or want to be—come to the gorgeous Kripalu Center for Yoga and Health and we’ll spend the weekend of January 23–25 exploring yoga for athletes (and everyone). The weekend is followed by a five-day workshop for teachers, coaches, and personal trainers on Teaching Yoga to Athletes. Read more of my thoughts on both:

And register here.

The Running Summit

 

runningsummit-logo-lg

If your loved one is a run nerd or a running coach, the Running Summit, held February 7–8 in Morristown, NJ, is a great way to build knowledge for smart, fast, injury-free running. Use the code SAGE to save $10 (and choose mail-in registration to save another $10). Read more in this post, then read even more and register here.

Another Mother Runner Retreat

Schedule Corrected Rountree

For moms who run, there is going to be no better place to be the weekend of April 16–19 than Little Rock, Arkansas. That’s where the Another Mother Runner tribe will convene to enjoy runs together, fantastic breakout sessions, and plenty of downtime. I’ll be leading the yoga sessions, some runs, and generally gabbing. Here’s a schedule, or click the photo to embiggen and drool.

Read more in this post, then read even more and register here.

I’ll have dozens more fun events coming later in 2015, and I can’t wait to tell you all about them soon.

Products

 

Books

book1We have copies of all my books at the studios; if you aren’t local, I can ship a signed copy to arrive after Christmas. Or get an e-edition—The Athlete’s Guide to Recovery, The Runner’s Guide to Yoga, and Racing Wisely are all available as e-books.

Gift Cards

Gift cards are always the perfect size! We sell them in any amount for use at Carrboro Yoga and Durham Yoga. You can use them toward classes like Yoga for Athletes, series like Yoga for Young Athletes, workshops like the Yoga for Athletes Five-Day Teachers’ Intensive, or anything else we offer. Bundle the gift card with a yoga mat for maximum impact.

YogaVibes Subscription

Another great idea for extreme last-minute shopping: a subscription to YogaVibes, where you’ll find dozens of my classes and hundreds of classes with great teachers from around the world. Again, bundle with a mat!

Holiday Teaching Schedule

XmasAs we hit the quiet time of year, the schedule at my yoga studios is condensed, with unique workshops to celebrate the holidays. Here are my special offerings, all at Carrboro Yoga Company. With the exception of New Year’s Eve, these are regular drop-in classes.

  • Monday, December 22, 6:00–7:15 p.m.: Yoga for Athletes
  • Wednesday, December 24, 2:00–3:15 p.m.: Christmas Eve All Levels, All Ages Yoga
  • Friday, December 26, 10:30–11:45 a.m.: Gentle Yoga
  • Monday, December 29, 6:00–7:15 p.m.: Yoga for Athletes
  • Wednesday, December 31, 2:00–4:00 p.m.: New Year’s Eve Goals, Intentions, and Release (special offering; register here)
  • Friday, January 2, 10:30–11:45 a.m.: Gentle Yoga

See the schedule and sign up here.

Read: Do the Holidays Right: Recover

1411holidaysrecovery 740This entry in my series on recovery at Ironman.com exhorts you to put your feet up and enjoy that egg nog.

This time of year, articles offering advice on how to keep your weight down during the holidays are as numerous as cans of pumpkin in the grocery store. Just look at any health magazine. But for those who are really serious about this sport—those who work and train to near-exhaustion through much of the year–the holidays offer a welcome respite to the racing season’s relentlessness. Contrary to what you’ll read elsewhere, I’m going to propose using the holidays to indulge and—gasp!—even to gain a little weight.

Some may call the holiday season time off, but it’s actually an invaluable part of your training cycle. Think of it like an extended night’s sleep after a busy year, instead of a busy day. As you rest, your body actually works hard, repairing the effects of a year’s worth of heavy training. Micro-tears heal, inflammation leaves the joints and, yes, fat pads the system, preparing it for more work in the new year.

Read the full piece: http://www.ironman.com/triathlon/news/articles/2014/11/recovery-series-holidays-as-recovery.aspx#ixzz3L2fSKemh

And for more on recovery, please enjoy The Athlete’s Guide to Recovery.

Read: 5 Cross-Training Poses for Winter Endurance Sports

Revolved chairIs there a ski trip in your near future, or snow outside your window? My latest piece for Yoga Journal features poses to complement your winter sports.

As you head out into the snowy wonderland for winter endurance sports like skiing and snowshoeing, be sure to bring yoga with you. Yoga helps you develop the focus, breath awareness, and balance you need to stay present and healthy all winter. The repetitive, rhythmic movement of cross-country skiing and snowshoeing helps you develop dharana, single-pointed concentration. (Try using a mantraas you move.) The movement of your body coordinates with the movement of your breath, and the entire trek can become a meditation in motion.

Asana will help, too. The following poses lengthen and strengthen your body for better performance and enjoyment of winter sports. This sequence releases your upper body and builds stability in your lower body. It focuses on the glutes, which power your pushoff; the hip flexors, which initiate the next step; and the lower leg, which has to stay stable and engaged over uneven surfaces inside winter boots.

Read the full piece and view the slideshow here. There’s also a video showing how to flow from pose to pose. Enjoy the snow!

Read: What Dead Legs Are Telling You

1411 quantitativerecovery 740The latest in my articles on recovery at Ironman.com asks what dead legs are telling you. (Hint: it’s to rest!)

Serious triathletes have a host of words to describe the way their legs are feeling. On the positive side, this includes fresh, snappy, springy, zippy and many more. The converse terms are dead legs, or legs that feel heavy, gunky, shot. These terms are a way to qualify the state of our fitness and recovery. When you are under-recovered, you have dead legs. When you are fit and rested at the same time, you have springy legs.

Read more, including my advice on how to revive dead legs: http://www.ironman.com/triathlon/news/articles/2014/12/recovery-series-dead-legs.aspx#ixzz3LbRXsDxg

Read: 3 Warming Breaths: Pranayama Practices Perfect for Winter

I have a slideshow up at Yoga Journal featuring three warming breath practices for wintertime. Taken out of context, the photos tell an amusing story:

Click here to enjoy the full thing, with explanations of what’s really going on. There’s also a video to explain further.