Ran(g) in 2015 with a BLASTING PR!
We had a SUPER FANTASTIC time ringing in the New Year with the most committed of Athletes!
Because you needed to be either bat crap crazy or COMMITTED to “something” in order to get out. It was cold. 25 to be exact. While there was no wind, it was cold. And yeah-yeah I know, that’s nothing compared to…say -15 at Estes or whatever. I guess I’m must kind of whimpy. 🙂
The goal was to get to sub 2 this time. Been listening to my coach, Jeff at PRSFIT. Been committed to the training.
Let me throw in that we are currently moving, so finding all the gear and what not was it’s own challenge.
We had a good excuse not to race. Heck. We had to get up early and drive to Wichita to get it done. Now that’s DEDICATION. 😉
I got to thinking though! Racing makes me feel strong. Finishing up a “round of training” with a race and getting a PR feels
FORKIN’ AWESOME (just saying)
So we went. We were prepared instead of flying by the seat of our pants, what we usually do. Had all the clothes set out…blah blah blah. We even peed before race start. I got all my business done before. You all know what I’m talking about.
GoRun did a nice job laying out the race. Was great to see everyone. It was snowing and a bit icy on the roads. So that made it challenging. Couldn’t really get into a nice rhythm to sink into.
I battled with my goals and how I was feeling, and mostly won, for 10 miles. Then my right foot started screaming (time for new shoes). I generally started to belly ache, whine and bitch. Karla tried to pull me along. I probably had a touch of bad attitude but mostly I was spent. done. tank empty.
So my pace dropped big time at the end. I was done. Like a cooked turkey.
Truth Time: I’ll tell you all something:
I’m not all that great at cutting myself slack when the goal that I had sent out turns out to be unobtainable.
There’s a fine line between being too hard on yourself and not pushing yourself enough. Most days I’d like to think I land on the healthy side it. Today, had to get a good dose of reality check from Karla and my coach.
A PR is a PR!
Hope you had an AWESOME Day 1 of 2015!
Side Plank is an excellent way for athletes to build strength
The first exercise is what I refer to as the Jack Knife sit-up. Lay on your back. Hands and feet meet in the center. Slowly extend arms and legs away from center of body. Don’t touch floor with arms or feet. Hold and bring back to center. Do these for 1 minute. Try to do 25-30 reps. If you are a beginner, bend the knees and bring them up to midline and back down.
Leg extension with a workout bar is to use a bar and hold the bar in front of you and just lower the legs while keeping the hands and workout bar in place overhead at waist level. Drop legs 6” from floor, hold then bring back up to the bar. If you don’t have a bar, place hands under lower back and lower legs to floor, approximately 6” from the floor and back up to mid-line. Do each exercise for 1 minute/rest for 1 minute.
Now take the same bar and alternate it from side to side in order to work the oblique.
Another great abdominal exercise you can do if you don’t have a bar is to simply do the Classic Scissor Crunch. Lay on floor, hands on head not behind head, so you can avoid pulling the neck and alternate legs to elbow. Right elbow to left knee and reverse, count that as 1 rep. What I refer to as a double count. Do for 1 minute. 25-30 reps.
The next exercise is great for your whole core, The Classic Plank. When done with the scissor crunch, flip over on your mat, place hands under shoulders, lift lower body in straight line, flat back and hold for 1 minute.
The last one is the Classic Crunch. Lay down on your mat, knees bent, hands on head so you don’t pull the neck, lift ½ way and back down, repeat. Complete as many as you can in 1 minute.
