Exercise of the Week:  Towel Scrunch

Exercise of the Week: Towel Scrunch

Coach Rebecca demonstrates the exercise of the week. Towel scrunch. Great for foot strength. Seated, lay a towel in front of your feet. Using all your toes, grab the end and bring the towel towards you little by little until you get to the end of the towel. Work deliberately and focus, you will feel your feet working. Do this 3-4 times, once per day. Follow with big toe isolation (toe yoga from last week), alphabet trace, pointing and flexing the foot, and stretch the calves...
Jackpot Ultra Running Festival- Coach Kristie’s race recap “The most painful wonderful girl’s weekend ever”

Jackpot Ultra Running Festival- Coach Kristie’s race recap “The most painful wonderful girl’s weekend ever”

It has been a week since the most painful, wonderful girl’s weekend of my life took place. Time to put it down and preserve the memory.  As I write this I am fully recovered just experiencing the fatigue that comes after a race of this distance. I apologize in advance for how lengthy but I promised not to leave any details out that I can remember. Welcome to my Jackpot Ultra Running Festival race recap. 48-hour race. Start time 10am Friday, February 12th, 2016. Smart training and a final long run of 60 miles had me rock solid prepared going into taper. Proper sleep, nutrition, regular sports massage and chiropractic visits all contributed to this in keeping me injury free. Both my husband and son were stricken with awful upper respiratory infections. I had my doctor on alert. I knew I would come down with it, the question, would be when. That day was Sunday the 31st, just 12 days before the race. Bronchitis. It was battle stations. The plan was a shot in the katookus and to take antibiotics for 5 days. I had to be careful when coughing to protect my back and ribs. Monday I spoke to Registered Sports Dietician Dina Griffin and we ironed out a nutrition plan. You have to plan for the ifs, ands, and buts for distances like this, having a game plan helps to be prepared in any situation. Leading up to the race I had the dream team crew assembled. A crew can make or break a race; this KREw could only set me up for the best possible result....
Exercise of the Week:  Big Toe Isolation

Exercise of the Week: Big Toe Isolation

Coach Rebecca demonstrates the exercise of the week. Big toe isolation. For foot strength and dexterity. Seated in a chair with feet on the ground, lift up the big toe while keeping the other 4 on the ground. Repeat 5 times. Then keep the big toe on the ground while lifting up the other 4, repeat 5 times. As you get stronger, alternate this movement continuously, and work on putting down one toe at a time, like playing a...

Workout of the Week 2/9/2016

Workout of the Week “Bi’s and Tri’s”. This is a great active recovery workout to do when giving your legs a chance to rest, rebuild, and recover. Warm up 10-15 minutes cardio of choice, then do each exercise below, 4 sets each, 12-18 reps, at a comfortable to moderate load. Overhead Tricep Extension Bicep Curl (left arm) Tricep Dips Bicep Curl (right arm) Skull Crushers Bicep Curl (both arms) Tricep Kickbacks Push...

Workout of the Week 2/3/16

Workout of the week. We wrote this one to target the areas runners typically need most. All bodyweight, no added weights needed. Warm up 10-15 minutes on the gym bike (spin or recumbent). One time through the following with NO added weight. Do with minimal rest, just flow from one exercise to the next: 20 standing side leg lifts, each side 15 standing back leg lifts, each side 20 squats, slow, controlled, squeeze glutes upon standing back up 10-15 single leg squats, each leg Standing front leg lift – 15 each leg 10-15 single leg squats, each leg Side plank with leg lift (bottom leg straight or with bent knee) 20-25 each side Fire hydrant – 15 reps each side Plank hold 60 sec Bridge hip raise – 20 reps, squeeze glutes Staying lifted, raise one leg in the air and lift 15 reps, then do other leg Stay lifted and hold 30-60 seconds Plank hold 60 sec Cross over crunches 30 each side Knee tucks 30 reps Leg lifts (hands just under small of back) 20 reps Plank 60 sec Downward dog. Start with a good calf stretch, alternating legs. Then setting into downward dog and hold up to one minute Seated glute stretch (one leg crosses over the other, look in opposite direction) Seated calf stretch, hamstring stretch Standing quad stretch...