August 20, 2007

Hold a dumbbell in each hand and keep your arms straight at your sides. Keeping your head up and your back straight, take a big step forward with one leg.

Bend both knees until your back knee is close to the ground (inhale). Make sure to keep both feet pointing forward, and don’t let your front knee drift forward past your front foot.

Bring yourself back up forcefully to the starting position (exhale).
Repeat and then change l

Leg Raise

Lie down and hold the ball securely between your ankles.
Lift your legs straight up toward the ceiling (exhale) just beyond 90 degrees.
Lower the ball slowly, keeping your knees straight (inhale).
Right before the ball reaches the ground, lift your legs back up to starting position. Repeat.

Leg Curl

1. Place the ball under your heels while lying down on your back with your arms on the ground next to your body.
2. Lift your buttocks off the ground so that you are only supported by your shoulder blades, arms and feet.
3. Using the ball as leverage, bring your knees into your chest, keeping your buttocks in the air the entire time (exhale).

Slowly return the ball to the starting position (inhale) and repeat.
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ANNA’S TIP OF THE DAY

Rowing

I love rowing because it offers another change of pace. It allows you to work multiple muscle groups simultaneously. You can tone your back, biceps, and quads, all while working your cardiopulmonary system. To get the most out of it, keep the resistance at a minimum of 3. Make sure to press through your heels as you extend your legs. Keep your abs tight, and relax your neck and shoulders. To target different back muscles, alternate an overhand grip with an underhand one every five minutes.

August 13, 2007

I’m often asked what is the best way to stop a side cramp?

Often times you are told by other runners or athletes to suck it up and run through it that it will go away… However, there are better ways .

How about focusing on your breath? Changing your breathing patterns can help; a runner who always exhales when his right foot hits the ground, yanks harder on the ligaments connecting the liver and diaphragm. Make sure you inhale for three steps, then exhale for two; every other exhale will come as your left foot touches down. Loosen up your torso before you job by doing twists and leans that stretch your waist and abs. Also include lower back and ab exercises in your fitness routine; Some people get cramps because they haven’t built up their cores.

August 12, 2007

Workout of the Day

20 seconds on 10 seconds rest 6 rounds

One Arm Kettlebell Swing

Bosu Push up

August 11, 2007

Improve your running economy and watch your times – effort—- decrease

Your running economy is the amount of oxygen you consume when running at a steady but less than all out pace.

Scientist believe that running economy is one of the best predictors of running performance.

How does one improve on running economy? Plyometric training (explosive jumping exercises) Plyometric has been shown to have a positive impact on running economy.

How does Plyometric training benefits running economy? Because it
enhances the muscles ability to generate power, making it easier to run harder. The more we run the more efficient we become.

As for speed work I’ve found that tempo runs and long repetition training (repeats of three to six minutes in length are more effective than short repetition training for improving running economy.

The workouts

1. Adding Plyometrics

Try the following exercises 2 to 3 times per week after an easy run on a soft surface, such as grass or track..

Power Skip

(40 meters, 2-4 repeats) Drive the lead thigh parallel to the ground. Stress on opposite arm movement.

Bounding

(40 meters, 2 to 4 repeats) The emphasis should be on distance not height. Imagine tires several feet apart that you’re trying to land in with each foot as you bound forward and drive with opposite arms.

Two Legged Forward Jumps

(5 jumps, 2-to 4 sets) Take 5 forward jumps for distance, jumping frog-style with both legs. Swing both arms forcefully in the direction of the jump.

2. Adding Intensity

Even if you only add one of the tempo runs or interval workouts a week will improve your running economy.

6 minutes at 10-K pace, 5-minute recovery, 3 or 4 repeats

4 minutes at 10-K pace, 4-minute recovery, 4 to 6 repeats

3 minutes at 5 to 10-K pace, 3-minute recovery, 6 to 8 repeats

20 to 30 minutes at comfortable hard pace (about 20 seconds per mile slower than 10-K pace), and take a 60 second break halfway if needed.

August 6, 2007

Monday

Work out for the day

For time:
100 Squats (body weight only…)
4 Pullups
4 dips
75 Squats
8 pull ups
8 Dips
50 Squats
12 pull ups
12 dips
25 Squats
16 pull ups
16 dips

A different variation ….

August 5, 2007

Sunday

Nike 1/2 Marathon….

August 3, 2007

Rest Day

This is the Florence Tuscany Skyline…..

August 1, 2007

Wednesday

Workout of the day

Complete five rounds for time of:

Run 400 meters
25 Back extensions
25 per side of medicine ball v-up

another option…

Contract the glutes and use your lower back muscles to slowly lift your shoulders and chest off the floor.