Functional Strengthening

Functional Strengthening/Mobility
I decided that it would be beneficial to provide an occasional link to our previous posts/ video regarding functional strengthening and mobility exercises.
the why...
Got Strength?You don't have squat?Be Hip
the video...
Squat Lunge Step downs Step overs
more to follow...
Note to readers: Always consult a physician before starting any exercise program.
The posts on this blog are purely for educational purposes only. The information written in the posts is the opinion of the authors and should not be taken as medical advice.

Relay Races

If you are looking for a different race experience, you should get a group of friends together and enter a relay race. This last weekend, I had the pleasure of joining my daughter's coaches for a 42K relay. Three of us ran 3 x's 2 mile loops. The fourth lucky soul got to run 3 x's a 2 mile loop as well 1x 2.2 mile loop/ for a total of 26.2 miles. Runner 1 hands off to runner 2, runner 2 hands off to 3 etc.. and repeat. I had just enough time to recover, rehydrate and it would be my time to run again. Despite the heat, we all ran very well and finished in the top 10. It has been my experience that I tend to run better in a team situation. Running with some team pressure helps to prevent that mid- race slump. Besides all that, it is just really fun. Here are some links to some great relay races. River to River, HTC, Wild West Relay, Sunrise to sunset relay and of course the Relay for Life.
So for a different type of race, check for a relay race near you.

Running and visualization

Today's topic on take and run Thursday is overcoming the tough stuff. I decided to re-post one that I wrote just last month. I don't think too many folks read this one, but I like it. Sometimes it is tough just to get through a workout and you need to get creative just to get it done.

6-30-08

Today's scheduled workout was to run some quality speed for my up coming 5K racing season. After training for my spring half marathons, switching gears to 5k pace was less than appealing. The plan was to run to the track and run 8 X's 400 meters at LT pace with 1:15 rest...ALONE. During the first 400 I felt like I was towing an elephant. I had no legs and dwindling motivation. Needless to say, my first split was disappointingly slow. During my recovery, I decided that I needed to change my attitude or bag it. During the next 400 I remembered last Friday's women's 10,000 m US Olympic trials. It was a great race with gusty performances. Thinking about this race seemingly helped me to hit my next split 2 seconds quicker. On the next 400, I visualized a full stadium, cheering crowds and heavy competition. My imaginary crowd brought me home 3 seconds quicker than my first split, but more importantly I felt like a new runner. It turned out to be a great run. I was able to complete the rest of the workout with my first split being my slowest. I guess I owe it all to the my imaginary crowd support! I always tell my kids you are never too old to use your imagination.

the next race...

One week until my next race. 42K relay . Hopefully this 42k relay will help my training for "the mother of all relays". I just found out I have been invited to join a team for the Hood to Coast! I would love to hear any and all advice from anyone who has run HTC before. I would be interested in comparing it to the River to River relay as well as sleeping and eating advice.

Cool places to run...

I've just returned from vacation in Michigan and was able to go for
a couple of runs on one of my favorite trails. Last Monday my family and I sailed to Muskegon State Park. There is good anchorage just off a sand dune on the north shore near the Channel Camp grounds. It is also an easy drive off of US 31 through North Muskegon. In this park there are "12 miles of marked hiking trails from easy to difficult. The trails are a diverse series of loops that meander through a variety of landscapes, from flatland to marsh and from lowland to the top of scenic sand dunes. All are self-guided."
After dropping the hook, I set off with one of my daughters in order
to share with her the beauty of this park. She wasn't as excited as I was primarily due to the heat. We set off along the beach of Lake Muskegon, up along the breakwall/ channel to lake Michigan and then along the beach on Scenic road to the Park entrance. From here, it is possible to go straight up a long steep up hill to the historic Blockhouse, for a great view of Lake Michigan. On this run we decided to turn right onto Memorial Drive, away from the lake to pick up the trails again. For the next two miles we enjoyed the shade of the woods and the rolling trails near Snug Harbor, through Devils Kitchen and Old Bay Mills Village, back to our starting point. The next run was a solo effort and turned out to be quite a hard pace as I was trying to beat a thunder storm. On this run I stayed on the trails and covered the upper dunes. Up was 2-3 minutes of torture, but the view from the top was worth it! So if you find yourself in southwestern lower Michigan, check out Muskegon State Park. It is a cool place to run! For my other cool places to run, check out the side bar on the In Motion page. Oh yeah, I did beat the storm. Isn't that the strangest cloud?

Dead legs?

The topic this week on take and run Thursday at the Runner's Lounge is overtraining. Back in March I put a link to a excellent article on overtraining. This article helps to explain the science behind over training. I decided to post it again just in case you missed it. Crash and Burnout! The second link is to another interesting post by Vern Gambetta on recovery. I hope you all find it this helpful.

Gut check time in the 800m

Here is a link to one of the most courageous races I've ever seen. USA Olympic trials Men's 800 meters. If you didn't see this race, watch the first 400 meters and try to guess who will finish first and second. Who wants it the most?

Did you Fartlek?

"That is a great running T shirt!" that's the topic for the Runner's Lounge Take and run Thursday. The picture says it all....
This 5K race is on Saturday in Grand Haven Michigan.
Happy 4th of July!