mindplunge

Why core work is important

Since my running schedule is kinda put on hold until my calf muscle is cooperating I decided to start with some core exercises.

Strengthening your core will allow your body to efficiently transfer force from the lower to the upper body and back again, thus ensuring that any force you exert to move your body forward isn’t wasted in moving your body sideways, etc. A strong core will allow you to keep optimal body alignment for whatever you’re doing (swim, bike or run), and this in turn will reduce your fatigue in the long run (good form usually takes less energy than bad form).

The problem is that most people equate “core” with abs only. The reality is that your core includes your upper back muscles (head carriage), gluteals (pelvis stabilization), oblique and what you consider “abs”.

It’s important to do your core exercises at least three times a week. For optimal results, remember to:

• Choose exercises that work your core muscles simultaneously. Rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
• Focus on quality of movement rather than quantity. You’ll gradually build up to a greater number of repetitions. When starting out, take it slow and learn how to properly perform each exercise with optimal technique.
• Breathe steadily and slowly. Breathe freely while doing each of the exercises in your core strengthening workout. Your instinct may be to hold your breath during an exercise, but it’s better to continue breathing.
• Take a break when you need one. When your muscles get tired, stop and change exercises. And, if you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to allow the muscles to recover.
• Get help from a trained professional. Body position and alignment are crucial when performing core strengthening exercises. When you begin, it’s a good idea to have a fitness trainer or physical therapist help you perfect your technique.

Keep in mind that strengthening workouts — even core strengthening — are just one part of a complete fitness program. Include aerobic exercise and flexibility training to round out your regimen.

You can find some great Core Exercises at beginnertriathlete.com.

Brooks Dydad 5 running shoe review

Yesterday I purchased a new pair of running shoes: Brooks Dydad 5. I felt my Nike shoes were causing me some injuries due to the lack of a proper fit. The sales people at Sports Authority are clueless when it comes to …everything! A bunch of college kids with no training or experience what’s so ever.

Fleet Feet Santa Rosa on the the other hand was a total different experience. Since this is a running specialty store they know what they are talking about. They have a passion for running and it shows. Part of their fitting process is called the Fitlosophy™.

It’s a seven step fitting process/procedure:

• Step One: Explanation of the Personal F.I.T. Process
• Step Two: Getting to Know You
• Step Three: Measurement
• Step Four: Gait Analysis
• Step Five: Fitting and Recommendations
• Step Six: The Decision
• Step Seven: Ready to Go

I couldn’t be more happier with the result! Finally a shoe that fits and hopefully decreases the possibility of injuries.

Brooks Dydad 5

Running shoe built for the neutral to under-pronator who requires enhanced cushioning (and who has wide feet).

This shoe features a neutral base with generous width and volume that can accommodate orthotics. What that means is, if you have a flat foot but you don’t overpronate, you have finally found your shoe!

Moisture-Managing upper is constructed with Element™ technology which protects you from weather conditions via its superior microfiber construction while offering a lightweight and breathable feel that is both comfortable and durable.

Upper is enhanced with synthetic overlay materials and an internal support saddle.

Ultimate Sockliner promotes a comfortable feel to complement the breathability of the upper’s air mesh.

HydroFlow® technology enhances midsole cushioning and shock absorption with the added placement of dynamic gooey fluid units in the heel and forefoot.

Full-length innovative MoGo midsole compound provides a soft yet stable cushy feel that offers increased cushioning and energy return.

Full-length durable S-257™ Cushsole offers a flexible cushioned ride while saving you energy.

Engineered Cush Pod Configuration enables the midsole and outsole to set the foot up in an efficient and balanced position offering maximum cushioning and flexibility from heel strike through toe-off.

Blown rubber forefoot maximizes durability.

Dual stability Arch Pod supports the midfoot.

Longer-lasting HPR Plus™ outsole that features a highly durable and abrasion-resistant rubber.

11.00 oz.

W9D3 Graduation Day

I think the above picture says it all. I FINISHED the C25K! My initial plan was to run yesterday but with temperatures in the mid 90′s (32C) I didn’t feel comfortable running in this condition.

Today was a different story. Temperature dropped to 78 (25C) with some cloud cover. Perfect to end my program! I ran my usual route along the creek and I told myself to start slow. Hitting the 1K spot I was running a 09’38″/mi race. Way too fast! My normal pace would be 10’00/mi and I tried to slow down. After the 1K I zoned out and didn’t bother checking my split times until I hit halfway point. I still was on a 09’38″/mi schedule!

I felt so confident and strong that I decided not to check the time anymore but instead trying to focus on the 5K. My last 500 meters were the most difficult ones and once my iPod told me I finished the 5K Lance Armstrong congratulated me (not in person, duh… but it’s build into the iPod nano) with a new PR for the 5K: 29’58″!

I shouldn’t be focused in speed so much since I’m still a novice runner. Gary of ‘hitting the wall’ has an excellent post about it: The No-Need for Speed. I will remember this next time but I guess my adrenaline got the upper hand…

So what’s next? First of all I’m proud of myself finishing something. I’m pretty impulsive when it comes to new fads but I know running will be a keeper. Tomorrow I will sign up for my first race (scary!) and I intend to run at least 3 X week, preferable 5K. I will continue this until the end of 2008 and as a pre-resolution for 2009 I will start the OHR program beginning of January.

I also want to thank the readers of this blog and giving me positive feedback. Especially Daisy, thanks for the many inspirational and motivating comments! I’ll be virtually running your graduation day (tomorrow?) with you! You can do it!

Enough talk! I’m sure I will dedicate lots and lots more posts to running and give you updates as a runner!

Keep on running!

W9D2

On Saturday I tried to run but I still felt a little pinch in my calf muscle and decided to take a 12 mile bike ride instead. Sunday I had the urge to run but as soon as I hit the pavement I felt that little pesky pinch again.

This morning I felt great and throughout the day I didn’t feel any pain or aches. I still was undecided if I should run since on sunday I felt some pain. what the heck… Just go for it. If it doesn’t work out I’ll take another resting day.

when I arrived at the trail I simply felt great. I did a good amount of stretching and a decent warm-up. My calf muscle was cooperating and was well. Since I was so motivated to finally run again after a 5 day drought and a minor injury it kinda got it my head to run a 5K instead of the 30 minute run or 3 miles (4.83 K). why not go al the way and see were it ends?

I have to say that this was my best run so far! everything was just in sync. No pain, no aches, just me running at a steady pace. I started slow just to avoid another injury but after 1K I knew this was going to be a good run… and it was.

5K in 31″30′. I wasn’t fixated on the time, I only wanted to run a 5K. The time would be nice as a benchmark but halfway through my run I knew I was going fast (relatively ). My last 400 meters I increased the pace a little bit since I had plenty left!

So basically I reached my goal of running a 5K. Why on day 2 of week 9? I just needed a confidence builder for my graduation day. I felt so good this afternoon that I couldn’t pass the opportunity to run a 5K. Does this mean I finished the C25K? No! I still need to run W9D3. I owe it to myself to finally finish something. I didn’t start the C25K and not run the last day of it. That would be stupid…

So 1 more day to go and I already feel kinda sad for leaving the program. No more C25K after graduation day…

Week 9 of C25K

So today was another attempt to run Week 9. And again with no success… My dog was once again a big distraction (I should know by now that running with a dog doesn’t work) and I stepped in a little pothole with the result of my calf muscle cramping up. It doesn’t feel like cramp anymore and I think I might have pulled it a bit.

So instead of finishing the program this week I should rest my leg. But how frustrating this is! I know I shouldn’t be so upset about it but I can’t help it. Knowing I have only two days left and not knowing when my next run will be drives me up the f…ing wall.

Deep breathes… That’s all I can do now. Arrggh.