Type: Easy Run
Distance: 4.0 miles
Time: 32:01
Average Pace: 8:00 min/mile
Average Heart Rate: 157 bpm
This was a good start to the week. I decided this morning on my run that I would alternate between runs and bikes and then pound out a good 8.0 miler this Saturday. It will be a good test for my current fitness levels. As long as there is no snow on the roads I will do it outside as well. I like where my fitness levels are for the off season and what that means I will be carrying into the race season. I am going to start doing my speedwork after January 1st, so this part of my blog will be somewhat boring for the next couple of weeks. Sorry people…
Running Tips
So I have been canvasing the web for some effective videos that provide tips on improving your running. Truthfully, I haven’t found too many. There is a lot of junk out there and stuff that is a real waste of time. While I can give you lots of little tips to help you in your next race, the time for those tips is probably in the spring. Right now, what is the best piece of advice I could give you to make you faster next spring?
We could talk about your runs and biomechanics, but I am really not qualified to help you improve your stride. We could talk about nipple chafing, but that mainly applies to the boys and I don’t want to isolate the ladies. We could talk about how to structure your workouts now so you can start speed work sooner in the year. But really, are you going to start a new running or biking program during the month of December? Me thinks no.
One of the biggest limiters to endurance athlete performance is core strength. I know I thought for a long time that I was getting plenty of core work just through running and cycling, but the answer is no. I found that especially in long runs and races my stride would break down and it would get very, very sloppy. A friend of mine made (not really made, but you get the idea) me focus on core work for the total of four weeks. What I found was that my stride benefited. Especially during speed work and long runs, I felt the benefit of the improvements in my core strength.
I loved the article this month in LAVA Magazine that showed how to use the TRX system for a core workout. While some of the best core workouts happen without equipment, the TRX system is a fantastic way to target your core even more. I like to mix a workout using it at least once every ten days or so.
Like I mentioned, there are a thousand ways to target your core. In my exhaustive search, I found this video that I liked. Now, the host is a little “Jersey Shore” for me, but I think the information is pretty solid. You almost expect him to break out a fist pump and a little “GLT” time reference. I think his accent from his days down on ” ‘da Shore” comes through from time to time even. But even “Guidos” know their stuff.
The video is a little long, but it does contain some good exercises for you to include as part of your regimen. Enjoy!
Any other exercises you want to share with us? Anyone?
I have been participating in running and triathlons for 10 years and love the feeling that training provides. You may not agree with me, but you know you just can't look away...
You’re too right, buddy! A strong core makes for a strong runner/athlete.
I like his use of air quotes…it makes me think that he believes that they’re made-up words. He gives a good example of an exercise that requires stabilization (the Farmer’s Walk), and this rings true for SO many types of exercises. Getting resistance and strength training done all over will allow synergistic muscles do their job even more efficiently, especially in the core. For instance, doing your usual lateral raises or Hammer curls on a BOSU ball can add more work to your core.
A few more exercises worthy of your time and/or pain:
Russian Twists (with or without a ball or dumbbell)
Cable Crunches
Hanging Leg Raises (Tucks, Wipers, Pikes, alternating leg raises, etc. and SQUEEEEZE your glutes!)
DOING ANYTHING NEW AND CHALLENGING TO YOUR CORE WILL MAKE IT STRONGER!
Lastly, I know it isn’t part of your post here, but anything entitled “…Workout for Six-Pack Abs” bothers me. ABS ARE MADE IN THE KITCHEN, PEOPLE! 😀
You are right — six packs are due to diet and not exercise. I think core strength is more important than the way I look, so I try and focus on core strength instead. So good to see you up here Tiffany. You are the expert on this…
This sounds like very good advice, and something that would be easy to focus on this winter because you can get a good core workout with a very small investment in time! Thanks for the video!
Terri — it is a huge ROI for the amount of time you spend. There are tons of great resources out there on this topic. Like Tiffany said, anything you can do to work your core will do the trick.
this part of my blog will be somewhat boring for the next couple of weeks. Sorry people…
Zzzzzzz… what? oh Hi!
Check out the Kinetic Revolution linkee on my blog. I looked at the site briefly, but it had a good video or two on foot strike.
I will check it out. I need to improve my stride efficiency.
my favorite are planks and v-ups (i think that’s what they’re called) and flutter kicks. but i’ve been slacking a LOT on the core lately. oh well. guess it’s time to get back on the bandwagon.
Good ones Karyn. You don’t have too much to worry about — a 3:09 at Dallas last weekend is awesome. Congrats by the way. I am really jealous!
Thanks man!
Mike
This is off the subject but what are your favorite Utah tri’s? I’m thinking about doing an olympic length. My workouts have been more intense the last couple of weeks(less running with the dark cold mornings) and my health is keeping up, so far.
I was totally inspired by Stan the cycling teacher at Gold’s Gym this week 71 YEARS OLD and he kicked my butt! Trying to set some goals to keep me motivated so either a tri or marathon. What do you suggest? How do you develop your season workout plans with race events?
Danielle you ask about three really good questions there. I would suggest you look at doing St. George in mid May. It is done at the same lake as they do the Ironman and they have both a Sprint and Olympic option.
As for my workout plans, come over sometime this week and we can draw something up for you. Your schedule is a little tighter than most, so time is going to be your limiter. Let’s talk about it soon.
Ouch!! Thanks Russ. More core, more core!!
Get to it Quinn. With work like this someday I will be able to keep up with Cat 2 guys like you…
I LOVE planks! I try to do them every night and I definitely think it has helped my running. I haven’t done them with the leg arm lift though, i’m going to add it in. Push-ups work your core nicely as well.
Thanks for the video it was very informative and he wasn’t bad to look at either (sorry I had to :D)
I’m totally supposed to be focusing on my core right now as I gear up to start training again in jan/feb. The issue I have with every longer triathlon is when I move from the bike to the run and end up really noticing my core strength lacking big time.
My coach has me doing A LOT of planks.
Great tips! One of my goals for the winter is to work on my strength, so I’m trying to work in planks & push-ups when I can!
I need to focus more on core strength, but this winter running is the pits and it’s all I can do to get them in! I need to try some yoga!
Thank you so much for these tips – I would love to be faster someday and I love core training too! It is one of my favorite things to do besides run. I strength and core train 2-3 days a week, but would like to increase that. I am going to keep these with my running resources and work on this in the upcoming winter months!
According to my PT working on my core will help me use my glutes better and reduce my piriformis pain. So far so good
I’m taking some time off from running right now,rehabbing a bum knee. I’ve been focusing on my core,hoping that will make me a more efficient,less injury prone runner.