Exercise of the Week:  Step Ups

Exercise of the Week: Step Ups

Coach Rebecca demonstrates the exercise of the week. Step ups. Good for leg strength and balance, this exercise also promotes neuromuscular connections beneficial for runners. Using a step, bench, or box, step with one leg, then bring the other leg to a 90 degree angle at the knee. Arms as shown. Return to start position. This is one rep. Start with 15 reps per...
Exercise of the Week:  Overhead Tricep Extension

Exercise of the Week: Overhead Tricep Extension

Coach Kristie demonstrates this week’s Exercise of the Week, Overhead Tricep Extension. This exercise, sometimes also called a tricep curl, isolates the triceps. It is a great exercise to target this area.  Stand with feet shoulder width apart, arms up and bent at a 90 degree angle.  Extend arms while focusing on extending and straightening the elbow joint.  Return to start position.  Start with 3 sets of 10 working to 3 sets of 18 before increasing...
Guest Blog: KR Endurance Athlete John Rausin’s Marine Corp Marathon Race Recap Part 2

Guest Blog: KR Endurance Athlete John Rausin’s Marine Corp Marathon Race Recap Part 2

Race Recap: Part 2 : ANGELS Oh I believe there are, angels among us Sent down to us, from somewhere up above They come to you and me, in our darkest hours To show us how to live, to teach us how to give To guide us with the light of love So, as we pick back up with this journey, I was just coming through the half way mark. Finally, after half a race, and wondering how much to hard I had pushed, because, let’s be real here, I had just laid down a pretty quick half compared to what I wanted too, I saw the 5:30 pace team catch up to me. This gave me a shot of adrenaline for a bit. I finally realized I could relax a moment and do some rotations with them and collect myself to prepare for what laid a few miles ahead, the Gauntlet and Beat the Bridge. I had been beginning to feel a little bit winded, but thought, hey I’ll manage it because even though I am half way done, it is still Early. I did link in with this group, but it lasted about 1 rotation. When they quickly dropped me, I knew that I had gone much too hard the first half and was going to really have to dig deep a lot sooner than I wanted too to hang in there. Also, around this point, it should be noted that we came off of the shaded part of the course, and into the sun which was beginning to come out. I knew that this would be...
Guest Blog: KR Endurance Athlete John Rausin’s Marine Corp Marathon Race Recap! His First Marathon!

Guest Blog: KR Endurance Athlete John Rausin’s Marine Corp Marathon Race Recap! His First Marathon!

Race Recap: Part 1 So, this was it. 28 weeks of blood, sweat, tears, and living this event. This was it. The moment I had waited for and worked for the ENTIRE year! Friday I flew out of Knoxville, to Atlanta, and then onto Washington DC and my hotel in Alexandria. The training plan thankfully had me off on Friday. I got in early to mid-evening Friday and was EXHAUSTED. I went to bed thankful to have somewhere just to lay my head. Saturday, my plan going in was to get up, do my shakeout run, and hit the expo to get my bib, and then come back and get off my feet. I woke up and one of my dear friends, whom you will hear about more in the 2nd part, Tamara, messaged me. She asked me to come to the Wear Blue: Run to Remember shakeout & meetup. This was to honor the fallen that we run for. Since I had submitted a Soldiers Name, Staff Sargent Joseph P. Goodrich, I decided why not. So, I hustled and got ready for this event, and caught an Uber. We met at the Washington Monument for a circle of Remembrance, Prayer, the National Anthem, and to shake it out. We circled around the Washington Monument, around the WW2 memorial, around the reflecting pool, and back. It was a 1.6 mile shakeout that took about 22 minutes. I felt GREAT. I was careful not to do anything as I knew I had to get ready for tomorrow.   After the run, we ate and talked. I then headed to the...