Core workouts have made me faster!

In between finishing one marathon and training for another, I had a couple months to explore the world of semi private training.  Sara, a personal trainer at NYSF, had approached me with the opportunity after I had finished the Wineglass Marathon.  She said that she would do a serious of different exercises that would strengthen my core and I would become a more efficient, stronger, and faster runner. Becoming faster is what sold me....


I won't go into a long drawn out story of the two months I spent in semi private training. But,  will pass along some of the phenomenal core workouts that we did.  I do these three days a week and personally feel they have made a huge difference in my running!  This particular workout came from Runners World.  Hope you all enjoy =)


BEYOND CRUNCHES

The 15-minute workout designed just for runners

Fortunately, quality core work doesn't require a lot of time or equipment-just a few key moves done correctly and consistently. This workout is designed by Greg McMillan, a running coach and exercise scientist in Flagstaff, Arizona, who has worked with many recreational runners and world-class athletes. The workout is devised to strengthen the specific muscles runners need for bounding up hills, sprinting to the finish, enduring long distances, and preventing common running injuries. Try doing two sets of these moves right before or after your run, three times a week.

Superman 


What It Hits: transversus abdominis (deep abs) and erector spinae (lower back)

Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side. 

Keep It Honest: Don't raise your shoulders too much. 
Make It Harder: Lift both arms and legs at the same time. 

Bridge 


What It Hits: glutes and hamstrings

Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times. 

Keep It Honest: Squeeze your glutes at the top of the movement, and don't let your spine sag. 
Make It Harder: Straighten one leg once your hips are lifted. 

Metronome 


What It Hits: obliques

Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching. 
Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side. 

Keep It Honest: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side. 
Make It Harder: Keep your legs straight. 


Plank Lift 


What It Hits: transversus abdominis and lower back

Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg. 

Keep It Honest: Pull in your belly and don't let your hips sag. 
Make It Harder: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds. 


Side Plank 


What It Hits: obliques, transversus abdominis, lower back, hips, and glutes

Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat. 

Keep It Honest: Keep your hips up; don't let them sag.
Make It Harder: Support your upper body with your right hand, instead of your forearm.


"Fast Abs: Forget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner."
From the February 2009 issue of Runner's World 
By Alyssa Shaffer

Last long run... Time to TAPER!

What a week!  My youngest daughter, Londyn turned 3 this past week. As you can imagine, we've been busy with birthday festivities. Add a running schedule of 82 miles for the week and top that off with getting sick with another upper respiratory virus mid week. Lovely!  After raiding the medicine cabinet, the runny nose/cough combo seemed to subside enough to get in my last long run with Michele this morning.

I've been hitting between 18-22 miles for the last six weeks so I knew I could make it. However, with a runny nose and hellacious cough, the plan was to run a slow, easy 22 miler on a course that simulated Boston.  Michele's husband, Greg, was kind enough to drop us off in Caton this morning around 10 a.m.. From there, we ventured down Hendy Creek Road 9 miles to connect to Church Street.  First 11 miles felt okay, but from running on the side of Hendy Creek and the rolling down hills, my hips were achy. 

We hit Hoffman Street and the lovely wind kicked in. Uphill, uneven ground and sore hips. There were two dogs roaming free and into traffic. I turned back to Michele because I couldn't watch either of them possibly be hit by a car. Feeling a hot mess at this point. Luckily we stopped at the intersection up by the prison. Bent over to stretch..."pop, pop". Felt as if my hips were unaligned and popped back into place.  Continued running to Mobile, so Michele could replenish her water supply in her Camelbak. People leave some filthy things along the side of the road. A tampon...really?  Eww so gross!  Back down Oakwood and up to Hoffman we traveled.  I started falling apart. I hurt, my breathing was off, couldn't find my stride, and I just wanted it to end.  There were a few miles were I was running a 9m/m pace. Felt as though I had nothing left to push so at mile 13, I hit a Mandarin Orange GU.

Before heading out, Michele and I agreed that we would run all the way up Wall Street around mile 17. Wall Street is very similar to Heartbreak Hill on the Boston course, according to Greg, who's run Boston previously. Just the thought of having to run up another hill turned my stomach, but I knew this was "the" run to do it. I approach Wall Street and gave it everything I had. Much to my surprise, it was much easier that I had anticipated, maybe because I've run Beckwith Road so many times before.  Although it seemed to go on forever, I cruised up at a nice 8:30 pace. Once I reached the top an overwhelming feeling of accomplishment hit me.  If I could just do that, with the way that I felt today during my run, I will do just fine in Boston. 

While heading back, Michele(wearing a green jacket) and I had separated. The last three miles felt like a breeze after running up Wall Street.  Bumped up the pace to 8:12 and took off. This is where is began to get weird.  I'm not sure if my polarized glasses were screwing with my vision or if I began to hallucinate. I 'thought' I was approaching Michele while running down Water Street, towards her house. However, once I reached this image in which I thought was Michele, it was actually someones shrub hahahah! Couldn't help but laugh at myself and at that point, I looked down to turn my Garmin off and realized I had run 22.34 miles... 

I'm ecstatic that the long runs are done!  Boston is quickly approaching and I've never felt so confident about a race as I do this one!  If anyone comes across any Expresso Love GU's, please let me know!!!!

If the shoe fits...

I have easily spent thousands of dollars within the last three years, trying to find the perfect shoe for my foot. Mind you, I have not been a runner my whole life, which ultimately means, if the sneaker looked pretty-I bought it. Let's rewind back two years ago, and reminisce the painful injuries that have come along with the 'wrong fit'.

Injury #1- Runners Knee
Running sneakers, Nike Shox. Two weeks after having my youngest daughter, Londyn, I began training for the Komen 5k in Elmira. Training on a treadmill from 1980 might have been the first underlying issue. However, the way the Nike Shox felt on my right foot was more of the issue. This eventually lead to a pretty awesome(insert sarcasm) case of Runners Knee in my right knee. Quick fix: knee brace and a considerable amount of Aleve....Kelli keeps running.

Injury #2- Fractured Heel Bone with micro factures throughout the right foot
Running sneakers, Nike Air Max 2009(Lime Green) My friend Tiffany K. and I, were training for the Rock N Roll 1/2 Marathon in Virginia Beach. Great all girls vacation planned with a race, which was a bonus! That is when the dreaded Plantar Fasciitis struck, around 5 weeks out. Those of you who've had Plantar and continued to run, this is probably the worse case scenario and most painful. One MRI, $2K in the hole, I'm running with a broken heel....fabulous. Put some foam(no lie) in my sneaker, along with a prescription for Norco....and kept on running.

Injury #3- ITBS
Running sneakers, Nike Air Max 2009(Black & Red). Obviously I hadn't learned my lesson! Training for the Keuka Lake Duathlon. Run-Bike-Run. As you can imagine, training brought on a nasty case of ITBS, that haunted me for months! The pain was everywhere. Right side of the knee, wrapping around the top of the knee, into my quad and somehow stopping in my ass. I'd rather give birth 15 times than have that pain again!! Quick fix: one HELL of a knee brace but laid off the pain killers....and continued to run. From this point forth, I began running with a knee brace, even when I was pain free.

At this point, I began reading articles on the right running shoe and asking for advice! There isn't any article book, machine or sales person, that can tell you which shoe is right for your foot. Unfortunately, you may have to spend a few extra dollars to find what your feet prefer!

Injury #4- Strained Soleus
Running sneakers, Nike Air Max 2010. I know what your thinking, but listen, only good things come out of this lesson! After a pleasant 20 mile run(while training for Wineglass), my ankle and achielles bagan to hurt. No tightness, straight up pain. After asking a fellow runner, KT tape was suggested. The tape worked for a short while but the pain began to shoot up the back of my leg, into my calf. Six weeks out of my first marathon and Injury strikes. At this point, it feels as though, every time I run, I get hurt. My only thought...FML-seriously! Took a trip to the doctor and the diagnosis was: Soleus Strain. Good news: my doctor runs marathons and gave the okay to continue training, IF I could withstand the pain. To make a long story short, training continued, with pain, at a very slowwwwwwwww pace, but I completed all of the runs. The first day of running pain free came on October 3rd, 2010, which also happened to be the day of the Wineglass Marathon! Quick Fix: there wasn't one :( 

...the shoes than ran the Wineglass

Time to go back to the basics with the Asic Kayano 14's bought two years period, but felt heavy so rarely worn. Removed a little dust and hit the road. Ahhhh, my feet liked this A LOT! Bought the Kayano 16 and 17's, along with the Asics Noosa Tri shoe and my feet have never been happier.....and injury free, I might add! So the moral of this long drawn out blog(while making dinner) is, if you have high arches in your feet, ditch the Nikes. They have zero arch support and you will end up writing a very similar blog someday. Find a shoe your feet love and all of your appendages, that are required for running, will love you back. Peace out my fellow runners. I've got a little girl who turned 3 years old today!

The sneakers I rotate in weekly

Boston Marathon Athlete Tracker

http://www.baa.org/races/boston-marathon/participant-information/att-athlete-alert.aspx

25 days of out Boston!

Where to begin?  I signed up for my first marathon-Wineglass-on a total whim and training was brutal(strained soleus, 4 blackened/absent toe nails, blisters, and mental break downs).  The only expectation I had for this marathon was to finish it, maybe around 4 hours, and to never run another again.  3:40:13 later, it was official that this would not be my last marathon.  I had qualified for the Boston Marathon! Which leads to the last 16 weeks of, dare I say "pretty great training runs"?

Mile 26.1

This was the first year of training throughout the winter, and let me tell you, this winter has not been so kind.  Aside from the terrible conditions, I've met a great group of gals and have had some very good runs! It's amazing how running 20 plus miles with good company, does not seem so bad!  GO LADY WARRIORS!

Approaching my last long run this weekend before tapering.  This is also the highest milage week in my running career: 82 miles......IF I complete the milage for Thursday-Sunday. Looking forward to working back to 40-50 miles a week!  As for Boston, I'm running for the experience. However, with all of this training, increased strength and speed, I'm hoping to beat my first AND last time =)  In the meantime, I'm just enjoying the ride....