Exercise of the Week:  Runner’s Pushups

Exercise of the Week: Runner’s Pushups

Coach Heather demonstrates Runner’s Pushups. Start in the down position with elbows back, core engaged, head neutral, toes tucked and push straight up shifting your weight back.  Then in the up position shift your body weight forward then come straight down returning to the start position.  To modify, put a pillow or blanket under your knees, push yourself up with your core and glutes engaged,  knees relaxed, ankles relaxed.  Push yourself forward then come down.  These pushups strengthen your anterior deltoid, triceps and shoulders for strong running arms.   If you have any questions concerning this exercise feel free to contact us at...
Mojo Musings

Mojo Musings

Last week, Coach Kristie addressed the loss of Mojo in “Mojo, Mojo, Whereforeart Thou, Mojo“.  This week, KR Endurance athlete David Bess, discusses it from his perspective: I’ve trained as a “serious” runner for five or six years now, competing in numerous short-distance races as well as half and full marathons.  Along the way, my motivation level has waned and has at times even disappeared.  The newness of running is long gone, and the act of putting on the gear for one more run feels like drudgery rather than delight.  Here are a few thoughts that help me keep my motivation level up and the “mojo” present. Run to live, don’t live to run.  Running can easily consume me and dominate my life. When it starts taking the place of faith, family or relationships with friends, its gone too far.  Burnout for me then is just around the corner.  I have to keep it in perspective.  I run to live a better life, I don’t live to run a better race.  As fulfilling as running is, there are far greater things in life! Find the fun.  Running started as something fun and exciting, and I have to make sure I keep it that way.  If I get obsessed with a faster pace, a quicker finish time, or another new personal record, the pressure I put on myself robs me of the joy of running. There’s nothing wrong with having a goal, but I’ve got to find the fun in pursuing it. Do something rather than nothing at all.  If I just can’t bring myself to run, then find something else to...
Mojo, Mojo, Whereforeart Thou, Mojo

Mojo, Mojo, Whereforeart Thou, Mojo

If I had a dollar for every time I heard someone say something along the lines of “I’ve lost my (insert sport name here) mojo, I’d be writing this article from my own private island. For the sake of this article we’ll address loss of running mojo, but this really applies to most disciplines. It is June 18th as I type this, the last time I ran was March 28th.  Yes, you read that correctly.  The run for me is my zone out, think about it, solve all the problems in my head, time.  I had something happen to me that made zoning out and thinking about it, very painful.  I constantly relived what happened.  I needed to do things that required concentration so I couldn’t let those reminders seep into my head. Some would say I lost my run mojo.  I like to call it a needed redirection.  Running for me right now is not a good thing.  I lift weights, take intense spin classes, focus on my nutrition, and participate in other activities that require my mind to be engaged. Am I devastated that I am not running?  No.  Am I still a runner?  Absolutely.  I know I will get back to running some day when the time is right.  I’m being kind to myself and not harping on the fact that I am not running. It can be very emotional for someone when they wake up one day and mojo has packed it’s bags and left without a trace.  For many who run, running is so much a part of their identity.  When mojo is lost,...
Augusta 70.3 race report

Augusta 70.3 race report

Augusta 70.3. What a day! I flew in from Seattle Thursday and arrived Thursday night. I was sharing a hotel room with my teammate, Sarah, who had already arrived and was settled in. We’ve known each other for 5 years, and been through a lot. I was excited to meet her in person. Friday morning I put my bike back together and everything thankfully seemed in order. I wanted to take it to the techs at the expo however, just to be sure. The expo wasn’t open until the afternoon, so Sarah and I took advantage of the morning with a practice swim. The race was looking wetsuit optional and with the hot temps not much of an opportunity for that to change. Sarah and I are both strong swimmers so wetsuit optional was no big deal and we did our practice swim in swimsuits. With the current assist, it was a quick swim. After showers, we headed to packet pick up. That went quickly and smoothly, and the tech wasn’t there yet but the guys at Tri Bike Transport graciously offered to check my shifting. Friday night we met up with Heather (teammate racing) and her husband Scott. We had burgers and beers and a TON of fun chatting. This race was all about team camaraderie for me and we were off to a great start. Saturday Sarah and I did a shake out ride, and I ran through all my gear combinations just to make sure. Everything was fine so I figured that will be that. We headed out to bike check in, then met up with...
Exercise of the week:  Sumo Squat

Exercise of the week: Sumo Squat

Coach Kristie demonstrates this week’s exercise of the week, sumo squat. The sumo squat works the quads, glutes, and hamstrings. There are a variety of ways you can do this workout with weights.  You can as shown with hand weights.  You can also use kettle bells, a bench or squat bar.  Another variation is to have one leg slightly forward and thread the bench or squat bar through the legs. Stand with legs wider than shoulder width apart, toes pointing outward.  Shoulders docked in their sockets.  Relaxed neck and spine.  Activate the core muscles bringing the belly button in toward the spine. Lower until knees are at 90 degrees.  Hold for a count of 1-3, then slowly raise to the starting position. Endurance Athletes should aim for 4 sets of 20 reps.  Fitness, Strength and Power 4 sets of 10.  The weight load will be lighter for the endurance athletes. Fitness, strength and power, higher. Please feel free to contact any of the coaches at KR Endurance if you have any questions on the exercise of the week....
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....