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...
Exercise of the Week:  Dolphin

Exercise of the Week: Dolphin

Coach Kristie demonstrates this week’s exercise of the week, Dolphin. This pose has been called the “forgotten pose” in yoga.  It isn’t used as much as it used to be.  It is an excellent strength and stability exercise.  It strengthens arms, core, lower back and legs.  Stretches the legs, arches and opens the chest and shoulders. Begin by placing forearms in front of you.  Close enough that the opposing hand can “hug” the other arm.  Then clasp hands in front.  Place feet down and slowly walk to the front of the mat.  Relaxed shoulders, pulling belly button in to your spine.  Coach Kristie is demonstrating a beginner level of this pose.  For increased difficulty the feet can be even closer to the front of the mat. Once in the start position drive forward moving the head and shoulders over the clasped hands.  Return to start position.  For increased difficulty you can drive forward and down, resting the top of your head on the mat between your arms.  Repeat this move working up to 20...
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...
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.      ...