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Archive for the ‘marathons’ Category

Build Pect Power Before You Shower

Tuesday, September 8th, 2009

Had a business meeting this morning
so I had to get up earlier than usual.

I never like going into a meeting without
doing any exercise.  For me, its like going
into public without any gas in the tank.

Never go into a meeting on empty
or with no juice. Hit it going on all cylinders.
The other party can pick up on your energy
or lack thereof.

Exercise can fill your energy tank.

However, I didnt have much time before
I could get in the shower. So I took just a few exercises
from Upper Body Armour and did them in front
of the mirror.  This turned out to be a great idea
in front of the mirror so I could scan my entire upper body
and see where I wasnt flexing to put focus on that muscle
group.

Here are the ones I did:
10 Bucket Curls
10 Side Block Thrusts
10 Priming the Pumps
10 Butterflies

All without weights or getting on the floor for pushups.

And I was instantly pumped and ready
to rock in my breakfast meeting.

Now maybe you dont have a business meeting
to prepare for, however if you start your day
with an easy routine that anyone can do at any age
- you’ll absolutely be energized and awake and PUMPED.

If you want to build your chest while
kicking off your day in an unreal ecstatic way, run over to
http://www.winthemanboobbattle.com/

Best,

Vince Palko

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Do It Dad

Wednesday, September 2nd, 2009

Yes, this time of year brings football season.
But there is another season too – marathon season.

It reminds me of my very first race that I ran.

Back in 2003, a group of friends at
work rolled their eyes when I told them
I was going to run a marathon.

At the time I weighed 254 lbs and had
never run one before and
had no business running one now.

However, one guy stood up and said, “Thats great
Vince, I’ll run it with you.”

Wow, business partners and now running mates.
Pretty cool.

Turns out, I reached my goal of completing my first marathon.

Before the race I wanted to make shirts up
for us runners and the families supporting us there.
Was my gift to them.

Then I thought what can I put on the front of
the shirt as a slogan. I thought of Nikes piece, Just Do It.

So I modified that a bit and since everyone racing
with my group (3 total) were dads, I decided on “Do It Dad.”

Twas a wise choice as there is an unwritten
rule that everyone in the crowd will yell out
whatever is on your chest, as a way to pump you
up and support you to hit your goal.

Electric. It was.

Imagine thousands of people shouting “DO IT DAD.”

Do it Dad.

DO it DAD.

Do It DADDD!

There were a million plus people in Chicago that day and it
was the closest feeling of being back inside a stadium filled
with 94,000 fans cheering you on in football.

What a rush.

So if you know of anyone racing
this fall in marathon – or if you are doing one
yourself – or are cheering someone on,
here is an idea for you.

I want to pass that exhilarating feeling of
having people pump you up while you nail your desired goal.
And also affirm your parental accomplishment at the same time.

I’ve created t-shirt with the slogan “Do It Dad”
and soon to come “Do It Mom”…
below that, the text reads – “Kick Butt in the Marathon!”
Go to Planet Palko.

These will only be up for marathon season
so if this interests you, make sure to run over
and grab one while you can.

I wore my Do IT Dad shirt to the grocery. A young customer service
clerk asked, “Wow you did a marathon? You are no small runner.”
A great conversation about mind power ensued.

Wearing the t-shirt was like wearing a trophy of an amazing accomplishment
well after the fact. Pretty cool.  Now onto the next goal.

So go out there and – DO IT DAD! Or MOM!

Best,

Vince Palko

P.S. That link again will take you to a different site called Planet Palko.

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How to Improve Your Speed and Endurance

Monday, June 9th, 2008

Today I am going to pull a letter from the Triple Your Endurance
mailbag and answer a question I get asked quite often.

It could be written by anyone who races marathons or Tri’s.

“Dear Vince,
I wanted to get your advice on my workouts. I just started my
marathon training again and I want to increase my speed.
In the past when I was training I would cut out strength training
to give my legs a rest. I would run, do pilates & a little yoga.
Do you have any advice for me?”

First let me start off by saying, many people
will tell you to focus on “pavement time.”  That is,
making sure to get your runs in.

Yes, this is only part true.

Dont forget about building your muscular endurance.
This is a third of the equation to running a successful LD race,
which goes against what most the drivel out there says.

Muscular endurance is one of the pillars to competing well.
Dont skip the strength building exercises.
For both great muscle building and endurance exercises
check out this fitness poster resource.
Muscular endurance leads to a good push in the “4th quarter”
or latter part of the race.

So if you are going to rest anywhere take out some
of the runs during the week- and weave more muscular
training in.  And make sure you get the long runs on the weekend.

The other 2/3 to great racing has to do with your breathing.
This is another piece of instruction different from all the content
on the net when it comes to LD races.

I was at a recent fitness seminar where
Sakai Yusai, an 81 year-old Tendai monk living in Japan told
a story about running 1,000 marathons in 7 years.
Afterwards, he wasnt satisfied so he did it again and
ran 1,000 marathons in 6 years.  And at age 61 mind you.

When asked what was the key to him running all those.
Do you want to know what his answer was.

It wasnt “pavement time”.

It wasnt eating enough carbs and worrying about nutrition.

It wasnt balancing his short runs with long runs.

It WAS his breathing – he said.

Bottom line, focus on your breathing when you run.
Get into a rhythm and watch how the pain vanishes and
the cramps cease.  You can go into a hypnotic trance
and seem to run forever.

In my course called, Triple Your Endurance, I teach you how to
http://www.tripleyourendurance.com/increase_energy-endurance.html
breathe to ramp up your endurance.

Most people have not mastered how to breathe in
simple day to day living… let alone in their training.

If you get your breathing down, there is no hill to steep
to climb in your mind or on earth.

Now you maybe thinking, breathing.  “Yeah, I know how to do it…
thanks for the tip, Vince.”

But you dont I assure you.  Or you will try it and
forget 2 minutes later you are even doing anything. Two minutes
is probably pushing it – I’d venture to say a minute later – you’d forget.

And in forgetting – you dont reap the benefits of your breath
wiping out the lactic acid from your muscles.

Yes, its true.

To find out more, pick up Triple Your Endurance.
This program instructs you on the proper way to breathe
so you don’t hyperventilate or harm your stride in any way.
It also teaches how to keep your mind focused on your breath
so it serves you the entire race.

Alrighty, now go out and get it done,

Vincent Palko

P.S. That page again is … Triple Your Endurance.

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Vince Palko Enterprises LLC
7051 Ramblehurst Dr.
Sylvania, OH 43560
Office Line: 419-841-3030

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