Exercise of the Week:  Bird Dog

Exercise of the Week: Bird Dog

Coach Kristie demonstrates this week’s exercise of the week, Bird Dog.  This exercise targets all of the abdominal muscles and lower back. On your knees looking at the floor, have hands on the floor beneath the shoulders, neck and spine should be relaxed.  Extend opposing arm and leg, your arm should not be seen in your peripheral vision. Hold for 4 sets of 30 seconds (each side), working up to one minute.  Once you are are able to master the timed bird dog, for increased difficulty, laterally move the extended limbs 10 degrees to the side. This is a small, controlled, movement. Return to start.  Work up to 4 sets of 20 reps each side....

Exercise of the Week: Monster Walks

Coach Kristie demonstrates the exercise of the week, Monster Walks. Using tubes (as shown), or with a resistance band around the ankles stand with feet shoulder width apart, then step to the side, then return to start position.   Repeat for 4 sets of 10-15 repetitions on one side, then switch to the other. You can monster walk to the side, the front and back or even in a “box” where you step front, side, back, then the other side.   You can also continue to move in the direction of the walk vs returning to the start. This exercise is one every runner and cyclist should have in their arsenal.  Great for glute and hip strength to prevent imbalances due to the repetitive nature of running and...
Letting Go

Letting Go

I started as a runner. I had a treadmill for walking, and one day I ran for about 5 minutes. 5 minutes became 10, then 20 and so on until I was able to run 60 minutes non-stop. I thought this was pretty fun so one day I laced up my old New Balance shoes, put my UW sweatshirt and some shorts, grabbed my yellow Sony Walkman and decided to run outside for the first time. No watch, this was way before gps was common and affordable. It was about 9 miles. At some point I ran my first half. A little more than a year later my first full. My first full I had no idea what I was doing. I just went out an ran a lot and ended up at 3:47. I knew I could improve on that and I did. But slowly marathoning became shaving not just tens of minutes off my time but just one or two minutes. It was pretty grueling and I wasn’t really having all that much fun anymore. Enter triathlon. I did my first Olympic in 2011 and it was so much fun. I didn’t stress and the run, my strongest leg, is last! I did well and it was a huge relief from the pressure of shaving off just a little bit of time from my half and full marathons. Triathlon was a new world, where every new distance was a PR and I truly did not care what anyone else thought of me. Fast forward to 2017. 3 IMs later and a ton of experience in all different...