Memorable Mudder Moments

Posted on February 22, 2014 by avcelite

In June of 2011, I received a text from my brother that had the link for the Tough Mudder event on it asking me to check it out. I said I was down for it, but couldn’t get any other family members to commit. The race was going to be in February 2012. I remember texting Amy Van Cleve that I wanted to do the Tough Mudder. We both half-joked that we should do the event and then promptly went about our lives.

When Amy decided in May 2012 to train a group of athletes for the Tough Mudder Race in 2013, I was excited and a little fearful. Having done other events, I knew that I would just have to go through the training and be as prepared as I could be for the event.

I spoke with a co-worker who had done the race in 2012 and he shared some pictures of his team going through the obstacles.

The only obstacle that took my breath away was the 15 feet jump off a platform into water ( the “Walk the Plank” obstacle.) I sent Amy these pictures and suggested that she share them with the group that would be going through the training. She opted not to share the pictures since she didn’t want people to get preconceived ideas about the obstacles.

She knew what we were up against…we did not fit the mold for the participants that usually join the race (we were predominantly 40-60 year old women..not 25 year old stud muffins.) I knew we could accomplish this event, especially with Amy carefully watching us every step of the way and making sure we stayed uninjured.

We began training in October 2012 for the race in February 2013. The requirement from Amy was that we be enrolled in AVC Elite group training Monday and Wednesday sessions and she would add a Saturday training day. We were on our own to run two to three days a week to get the base conditioning in. I can’t even guess how many hours we put in from October 2012 to event day on February 23, 2013 but needless to say there were a lot of hours involved.

Amy worked predominantly on our endurance in the Saturday training sessions. The basic training session was warm-up, run, cardio exercises, run some more, and yet more cardio exercises. Towards the end of our training we were up to 13 miles in total with 20 or more obstacles lasting 4 hours.

In addition to endurance, Amy placed an emphasis on proper running with your weight balanced underneath you, 180 steps per minute strides, proper arm movement and no over-striding. She constantly emphasized hydration, proper nutrition, proper sleep, all components that made us the best condition that we could be in. Not to say that I couldn’t have run more or had better nutrition but her constant reminders were always there making sure that we were giving it our all.

The training sessions all run together but the memories that come to the forefront for me are the following:

First training session running, doing 2 minute cardio exercises, and walk/running up and down Kong with Kettlebells
Training session at Mountain View High School where the temperature was 20 degrees and we had frost on our running shoes
Carrying a telephone pole across Mountain View practice fields to utilize it for the Twinkle Toes obstacle
Crawling through John’s tarped-covered “Trench Warfare” obstacle
Training sessions in which you looked at your watch and realized that you were two hours into training and you still had a minimum of an hour to go
Jumping into Amy’s pool in January to get ready for the Arctic Enema obstacle
The look of horror on some of my teammates faces as Amy described some of the obstacles we would be encountering in the race (planning meeting at the Monastery)

The spirit of camaraderie in our training was unparalleled. When someone achieved an obstacle that they hadn’t previously been able to do, the entire group cheered. When someone had an injury, (and there were plenty of them) the entire group rallied around that individual. We had such a fantastic collection of personalities all melding together to conquer this achievement.

Most everyone on the team had an obstacle or a fear that they would need to overcome to complete the entire Tough Mudder event. We didn’t dwell on the obstacles we weren’t going to try…we would simply try every one and if we couldn’t get it done after a couple of attempts, we would move on.

Finally it was race day… The 15 of us showed up at the training facility at Ellsworth and Guadalupe. After an inspirational speech by Sean Corvelle (boo-rah), and we were off for 12 miles of running and 21 obstacles.

We had an amazing group of friends and family there to support and cheer us on. They couldn’t have done more for us than cheering us on at each obstacle. Big Kudos to Helen, who trained with us through every Saturday session, and took amazing videos and pictures of the all the FUN we were having.

The actual race itself is a blur, with the hardest obstacles for me being the Berlin Walls and Everest. Everything else was doable. I was definitely fatigued during the race, but felt I had the endurance to complete it. We stuck together as a team and although it took us a bit longer because of that, we were there for each other the whole way.

Thanks Tough Mudder team! You guys are the absolute best. You guys are the toughest Mudders I know…thanks for helping me cross this off my bucket list…

Memorable moments:

Kendall completing the monkey bars…go Kendall!
Cynthia jumping off “Walk the Plan” the 15 foot platform…conquering one of her fears
Patti getting through the obstacle Trench Warfare which can be horrible for claustrophobic people
My whole team working together to get up Everest…thanks, team

After a couple of months had passed since the Tough Mudder event, the daughter of one of my friends did the Mid-Atlantic Tough Mudder where one of the participants drowned. I realize that many accidents happen especially in such a difficult event, but I sincerely feel that Amy trained us to prepare for the race and we were the most prepared we could have been.

Thanks, Coach Amy, and I can’t wait to do the next Tough Mudder event!
~Margie

What will you check off your bucket list this year? Rim-to-Rim at the Grand Canyon? Tough Mudder? Ironman? An Ultra Trail Event? What ever your fitness goals, AVC Elite Training can help you achieve them. Contact Amy today and let’s get to work!

Why Jumping Rope Makes You a Better Athlete

Posted on November 3, 2013 by avcelite

5 Reasons Why You Should Jump Rope

Jumping rope is great for all athletes. From the recreational athlete to the athlete involved in sports that rely on vertical explosiveness (think running, basketball, volleyball, etc.) Jumping rope is a highly effective skill that will enhance the athlete’s training – and therefore the athlete’s performance – for the following five key reasons.

1. Lower Body Recruitment

As the name jump rope implies, the muscles that get recruited in a major way are the calves and hamstrings receiving repetitive contractions and springing of these muscles throughout the movement. Training these muscles through “roping,” will not only make you stronger, but will also help you become more efficient, and in turn will decrease the possibility for injury.

Jumping rope also works the muscles in the upper part of the legs – the quadriceps and the glutes, keeping your body’s anterior and posterior muscularly balanced.

Added bonus: These are largest muscles in the body being worked which means calories get incinerated big time!

2. Wrist and Forearm Flexibility

Wrist, hand and forearm issues seem to becoming more and more prevalent due to constant repetitive motions whether from daily work, cell phones, texting, or extended hours of keyboard work on the computer. Jumping rope is a form of fitness that stimulates flexibility, dexterity and strength in these areas of the body. Jumping rope when using correct form and technique, requires spinning the rope around the body using your wrists and forearms. This will allow you to whip the rope around yourself very quickly. It is the repetition of this motion which strengthens your forearms, wrists and hands and will help prevent injury or other issues such as carpal tunnel syndrome.

3. Abs and Core Stabilizers

Your abdominal muscles are worked the entire time you are jumping rope as they act to balance and stabilize the rest of your body. The stronger your core, the better your balance, coordination and stability will be.

A strong core equals a better athlete. The next time you are jumping rope, focus on keeping your abs tight to not only encourage proper form and technique, but to give yourself an extra benefit from your training discovering just how core intense jumping rope truly is!

4. Biceps, Triceps, Chest & Back Sculpting

When you become skilled at jumping rope your arm muscles, chest and back are also highly recruited. You will begin to feel your triceps and biceps burn as you progress into a more advanced jump rope workout. “Jumping Rope Tall,” means maintaining good posture, opening up the chest while elongating the back and spine. This requires practice and awareness the entire time you are roping which also requires strength. If it is sculpted arms you’re looking for, grab a rope and start jumping.

5. Heart Health

The longer and more frequently you jump rope, the better cardiovascular exercise jumping rope becomes. Boxers and MMA fighters have implemented jumping rope into their training for over a century to strengthen their heart and lungs.

Jumping rope increases stamina and endurance which compliments anyone’s training for whatever reason, sport or overall health and fitness. It is easy to tire out while jumping rope when you first begin, but like anything else, ease into it aiming for short intervals to start, and gradually increasing your duration, cadence and frequency as you become more skilled and in better overall physical condition.

Get Jumping

Jumping rope will work every muscle throughout your entire body, while improving your cardiovascular fitness. In addition, it is a skill that improves coordination and agility. All you need is a rope, a little patience, some determination, and a towel to mop up the sweat!

Now you have it…..the 5 reasons why The AVC Elite Training crew jumps rope. Come jump with us!

Plyometrics: A Runner’s Best Friend

Posted on September 28, 2013 by avcelite

What are Plyometrics?

Plyometrics are movements that involve jumping, hopping, bounding, pitching or throwing and catching weighted objects such as medicine balls, pushing off with the arms such as hitting a push up while “getting air.”

All plyometrics involve a rapid eccentric (meaning lengthening) and concentric (meaning shortening) muscle action. This form of training when executed correctly and implemented in a carefully organized progression can enhance all sports.

Image credit: Competitor

What can plyometrics do for a runner?

Plyometrics can enhance power in making a runner far stronger, while reducing the risk for injury.
Plyometrics enhance mobility to joints, ligaments and tendons.
Plyometrics make your running more efficient and faster, having better control while running.
Pyometrics improve the spring in your running gait, allowing the body to absorb (coil) energy, and then release the energy (uncoil) with each stride taken.
Plyometrics can improve upper body and core strength as well as lower body strength which give the runner that edge by allowing the entire body to engage and share the workload.

Many runners simply run, training sport-specific while trying to achieve their results. Plyometrics introduce a challenge and training method that can only make the runner stronger, more efficient, while keeping them injury free if incorporated in a safe and organized progression.

Power up your training with plyometrics this season. Contact Amy for a Newton Natural Running consultation in the metro Phoenix area and put plyometrics to work in your running.

Listen up Runners…You Need Cross Training

Posted on September 14, 2013 by avcelite

Did you know we lose strength and lean body mass at a rate much faster than any of us would like to know? And that is EVEN if you keep running. Running alone can’t stop the loss.

Kicking off mile after mile isn’t enough stimulus to strengthen the body. And a resistance or lifting program becomes even more as the age of the runner increases.

Since running is pretty much a confined movement pattern that tends to ignore our comprehensive athletic skill development, it is important to challenge your total body as a runner.

What does this mean to you as a runner?

It means getting outside of your comfort zone and pushing the limits thru the implementation of diverse movement patterns that engage the body in ALL ways.

How can runners do this?

This is exactly how we train in small group sessions at AVC Elite Training. We continually mix things up, keeping the body challenged through the incorporation of:

Strength Work
Explosive Work
Core Strengthening and Control Work
Coordination and Agility Work
Balance Work
High Level Multi-Plane Work

Why is this important, even for an experienced runner?

Because functional, multidimensional training rewards a runner with:

Decreased Injury Rates
Improved Balance: After all, running is a series of single leg balances.
Improved Speed and Agility: Both contribute to being a more skilled and efficient runner.
Improved Jumping: Improving your spring and minimizing high loading rates that can cause stress fractures: Practice landing softly hitting those plyometrics.
Improved Core Strength: Weaker Core= Weaker Runner

So even if you are not a runner or ever care to be, this form of training is beneficial for everyone to maintain a strong, healthy body and metabolism and slow down the aging process. And – above all and – MOST importantly, protecting and improving overall health!

Looking for a PR at your next race? Let Amy show you how AVC Elite Training can be the missing piece in your running training.

Tough Mudder Delivers for This Doctor

Posted on August 18, 2013 by avcelite

I have known Amy Van Cleve for many years. Amy’s enthusiasm and love for fitness motivated me to participate in 2 half marathons, a 10K and a duathlon.

When Amy asked me to participate in the Tough Mudder race, initially I was terrified. As I heard that the Tough Mudder race was the most grueling obstacle course created, so I was a little nervous.

And also, I didn’t think I could sacrifice a lot of training time because of my busy work schedule. As a busy solo obstetrician and gynecologist, I am always on call so I was concerned about the time.

After much thought and soliciting back up coverage during training, I agreed to participate. I didn’t know what I was getting myself into, but knowing Amy, the training was going to be a well-organized training schedule with the focus on increasing endurance and reducing risks of injuries before and during the event.

Our training consisted of weekly Saturday morning workouts, 3-4 hours in length in addition to twice weekly small group workouts (3 hours). The training was long and grueling but fun.

We trained in the heat, cold and rain. We ran over 100 miles, lots of pull ups, jumps ropes, jump squats to name a few. Every Saturday morning, our Tough Mudder training group would receive a wake up text from Coach Amy encouraging us to be on time for our 7:00 am training.

Speaking of my training crew, we had an awesome time training together. I love each and every one. We complained together, laughed together and encourage each other when we were not pushing hard enough and nurtured each other during some of our minor injuries. What a great team spirit!

Through out the entire training, Amy was also encouraging and selfless. Even when she was injured and not feeling well she always gave it her all, encouraging me to give it my all.

I have always enjoyed exercising, but Amy pushed me to get into the best shape of my life. I am a better runner and cyclist since my Tough Mudder training. And by being in excellent shape I have started training for my first triathlon. Never prior to my Tough Mudder training or working out with Amy, would I have ever thought of training for this type of event. But I know I can do it!

The Tough Mudder event was a blast! The Tough Mudder event wasn’t as tough as I thought, because of the training readiness facilitated by Amy.

Amy bring on the next challenge.

~ Dr. Stephine

Are you looking for a fitness challenge? Stay tuned for an exciting announcement from Team AVC, with big plans for additional training involving a special destination event in 2014.

Farther, Faster than Ever with AVC Elite Training

Posted on June 24, 2013 by avcelite

I have been pretty active all my life, but I often found myself getting side tracked at the gym.

I wanted to do strength training, but I didn’t really know how to make sure I did it right – and that I targeted all the muscle groups.

When I first met Amy, and heard about her training, I was extremely intimidated–I was no athlete, and I felt like her training was way out of my league. I was so wrong!

Amy does an awesome job at making everyone feel comfortable at whatever physical level they are at.

There are always modifications – but she also knows how to push you farther than you thought you could go! I love that every single training session is different.

She is constantly throwing new challenges our way, and making it fun (hello jump sprawls!!!). Amy’s passion for what she does is obvious the minute you meet her. I have become more excited about fitness since starting her classes and my personal fitness level has increased more than I thought possible.

It has been so fun to see my running pace get faster as a direct result of this training! Thank you Amy!!!

~JoDee

Don’t get sidetracked by unfocused workouts. Put the AVC Elite Training Methodology to work for you and go farther and faster than ever, just like JoDee!

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