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....
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...
Exercise of the Week:  Lawnmowers

Exercise of the Week: Lawnmowers

Coach Kristie demonstrates this week’s exercise of the week, Lawnmowers.  The exercise is shown using hand weights, it can also be performed using resistance bands as well as a cable machine.  Another variation of this workout can be done with one knee on a bench, today’s demonstration is standing. This exercise uses back and arm muscles to pull the weight up, while the legs work as stabilizers. The back muscles that are activated in this exercise are your latissimus dorsi, the largest back muscle, as well as the rhomboid major and minor, teres major, rear deltoid and trapezius. Stand with legs apart, the deeper into a lunge position you go will add difficulty to this exercise.  Front leg bent, body hinged forward at the waist, opposing arm from front leg holding your weight.  Pull the dumbbell up to your shoulder while rotating the upper body.  Return to the starting position, that is one repetition. Work up to 4 sets of 12 reps.      ...
No Apologies

No Apologies

There can be a lot of uncertainty in running and multi-sport.  Athletes doubt their training.  Athletes doubt themselves.  Athletes look at other athletes and ask themselves, am I doing too much?  Am I doing too little?  This person is always posting about how they are out there killing every workout, am I doing the ok here? Social media can be great for bringing athletes together, around a shared race, experience, or talking about training.  One thing to always bear in mind, so much so that I made it my #2 rule (#1 being no politics or religion on Facebook) is that “things are not always what they seem on social media.”  A shiny, gleaming post with a bunch of fun hashtags does not always convey what exactly happened in any given workout or race.  Thus it is counterproductive for athletes to compare what they are doing to someone else’s social media posts regarding training and racing.  Which bring me to my main point in writing this.  Never apologize.  I don’t care what your running pace is.  We should all do a service to ourselves and throw out the words “fast” and “slow.”  My zone 2, conversational runs feel the same as anyone else’s.  My hard zone 4-5 efforts feel just as grueling as anyone else’s.  We’re all out there, putting in the effort, working relative to ourselves.  A social media post lamenting how “slow” you are only eats away at self-confidence and takes away from the wonderful, satisfying, hard work you are putting into your own training.  Never apologize for who you are.  If you are in this to...
Race Recap:  4th Annual Jackpot Ultra Running Festival by Coach Kristie

Race Recap: 4th Annual Jackpot Ultra Running Festival by Coach Kristie

Most who know me know that Jackpot has worked it’s way into my heart as one of my all time favorite races.  I accidentally came across the inaugural in 2014 when I was following doctor’s orders while walking to rehabilitate after spine surgery. I was on the course with the most amazing people, all at different levels of suffering. All having the time of their lives.  I ended up sticking with some and pacing.  When I was done with my walk I immediately went home and signed up for the race next year. 2015 I finished with a little over a 100k 2016 I finished with a little over 100 miles earning my first belt buckle Thats the thing about Jackpot, you go “Beyond Limits”.  To get your goal, you have to go over a little bit due to the loop distances. Leading up to Jackpot 2017 life started getting in the way.  My son is a competitive youth hockey player, he plays for the Nevada Jr. Storm travel team.  His travel schedule was grueling.  We were out of state practically every weekend.  I was exhausted and I wasn’t the one playing.  Training was getting to be a labor, a chore.  I was out of balance.  I finally confessed to my business partner and Coach, Rebecca, I couldn’t train for more than a half distance.  I didn’t have the time or energy, it wasn’t there.  Dialing back really made a difference in mind and body.  As a coach I really stress to my clients that balance is a huge part in training. My priority that race weekend would be...