Tuesday, June 25, 2013

Training Tip Tuesdays

Jess and I decided that if we were going to walk the walk,  it's time we talk the talk so to speak.  So, to give you a little more of what you're looking for.

Here's today's tip:

DON'T NEGLECT THE CORE!       

We know, alot easier said than done right?

Here's the thing, alot of people think that working your core means doing crunches, sit-ups and planks until you have that dreamy six pack.......no so much kiddos!

 The core group of muscles that are activated when you run include: 
  • Your external and internal obliques (muscles that run up and down alongside your abs)
  • Your glutes (hips and buttocks).  sit ups and crunches don't help these big boys
  • And believe it or not, the hamstrings and the erector spinae -- the muscles and tendons running down your spine to the side of your vertebral column --  are also part of the core group.  
 Believe it or not it takes only 15 mins, 3 times a week to work on strengthening your core - your coffee machine takes more time than that in the morning!  At least mine does,  Jess has a new fancy schmancy machine that is lightning fast so she'll have to find her 15 mins somewhere else!

TUESDAY DARE

That's right you heard us,  we dare (yes we realize daring you is childish - but we like it) you to try this work out three times this week,  just this one week.   Then report back to us in the comments section and let us know how you did.

15 Minute Core Workout -  I found this one in Runner's World and it's been my favorite so far.  The first time I did it while "keeping honest"  I was sore for 2 days after.

TRY 2 SETS OF THESE BEFORE OR AFTER A RUN - 3 TIMES THIS WEEK 

Superman
What It Hits: transversus abdominis (deep abs) and erector spinae (lower back)
Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.
Keep It Honest: Don't raise your shoulders too much.
Make It Harder: Lift both arms and legs at the same time.
Bridge
What It Hits: glutes and hamstrings
Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.
Keep It Honest: Squeeze your glutes at the top of the movement, and don't let your spine sag.
Make It Harder: Straighten one leg once your hips are lifted.
Metronome
What It Hits: obliques
Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching.
Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.
Keep It Honest: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side.
Make It Harder: Keep your legs straight.
Plank Lift
What It Hits: transversus abdominis and lower back
Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg.
Keep It Honest: Pull in your belly and don't let your hips sag.
Make It Harder: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds.
Side Plank
What It Hits: obliques, transversus abdominis, lower back, hips, and glutes
Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.
Keep It Honest: Keep your hips up; don't let them sag.
Make It Harder: Support your upper body with your right hand, instead of your forearm.

Until next Tuesday,

Denise & Jessica

Thursday, June 20, 2013

BOUNCE Energy Balls

 Jessica and I are always looking for a good post long run protein snack that we can get into us within 20 mins of our run that doesn't taste like chocolate cardboard and that isn't so big that we have to force the last half of it down in order to get the right amount of protein we need to recover.

Look what we found!


This little baby has 12g of Protein!


We first came across the Bounce Energy Balls while we were training for the Mississauga Marathon.  We happened to be at our local Bulk Barn looking for snacks and there they were in their pretty bite size packaging just begging us to pick them up and check them out.


PROS:
  • They taste great!  They come in 6 flavours - I've tried 3 so far!
  • They aren't filled with a lot of processed garbage that I can't pronounce and the are GMO free!
  • The come in this perfect little package that literally fits in the smallest pocket in my run bag.
  • The don't hit my stomach like a brick after a long run - I can eat the whole thing.
CONS:
  • Of the 6 flavours available on-line only 4 are available in my local store.
  • Jess can't finish the whole thing.  She now eats 1/2 as part of her recovery.


Just a side note:  We did a little research on the company to see what they were all about and I have to say that when a company's world wide question is "What Would You Do If You Had The Balls?" You just had to know that we were gonna love them!



Sunday, June 9, 2013

Race Recap: Run for Patrick

What a great event!

It was a sunny day, quite warm at the end, but the breeze took the edge off the heat, so conditions were great!

Both Denise and I planned to use this as a training run, as we head towards Massey. This being only our second longish run after the Mississauga Marathon, we were happy with whatever time we got, with our eye on potentially getting me to a PB. All I needed was under 2:18

The race itself is well supported and the volunteers rock! All runners were super supportive, and we garnered high fives from nearly all the front runners as the blew past us on the switchbacks.

We were ridiculously excited to see that candy was offered at the water station around the 9km/16km mark. Gummy Bears, M&Ms, and Smarties, Oh My!!!

The route is quite flat with some mild hills, but nothing that would worry a Sudburian.

There are several water stations along the route so you can definitely run without the cumbersome fuel belt, and there are two opportunities to grab a gel as well. Not too many port a potties, so be sure to go at the start, because a creek makes it difficult to dash into the wooded areas.

This is definitely a course you could try for a PB on, even with the switchbacks, there is a lot of room to maneuver. And the race has great community support. Average finish time at this year's race was sub-2.

It was nice to see fellow Sudburian Jeffrey Paul with a top 3 finish.

We will definitely run this race again. It's hard to beat a race with candy on the course and a cookie as a medal!

Oh yeah...and me? PB!!! Thanks to Denise for staying with me!


Visit the race's webpage for more information on this event. Also, be sure to visit the Patrick 4 Life page to learn more about Patrick. Put this on your race calendar for next year!

Long may we run,

Jessica