Dagsarkiv: 5 augusti, 2015

Physical training

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#21 – 50 runs in 100 days summer edition
#81 – 100 Days Of Miles Challenge

physical_training_150805

Tonite it was physical training with Coach K Runners at St Hans hills. A warm evening so I brought my energy belt with one bottle of water and one bottle of Resorb

First we started with warmup where we were going to touch each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee. After a while it was changed that if I was touched I did 3 burpees and the one that touched did 2 burpees. The other set was to be in plank position and touch each other hands and if I got touched I did one pushup, after a while it was changed to that if I got touched I did 2 pushups and then one that touched did 1 pushup. After a while it was changed that if I got touched I did 3 pushups and the one that touched did 2 pushups.

Then we ran up and down the top hill

Exercise 1: Then we paired ourselves and stood in one line. The first couple jumped with the inner foot up to a bush and on the way back changed foot. The rest did ”Jägarvila”

Exercise 2: Long jump to the top hill, then we did regular plank. Too my surprise I was not last even if I was one of the last people up.

Exercise 3: Down hill doing reverse low lunges where I closed my eyes because imbalance strengthens you. Doing this with close Eyes made me move more to the left. Heard Suz say that Gabby get more to the right (I was on my way to bump into the person to the left of me)  🙂

Exercise 4:  Everyone did an individual exercise while one ran up to the top hill and back, then we switched to the exercise to the right till all had run up to the top hill and back. Afterwards we were asked if the exercise that we started with still was the same exercise, if it wasn’t we did 15 burpees. If it was right we did ”Jägarvila” The exercise I started with was regular plank with head to the top hill but it had changed to regular plank with head down hill so I got punished with 15 burpees. There was one guy who asked our instructor what he needed to do to get the rest to do his exercise correct all the way. The good response from Suz was that we know why we are here so it is not really a punishment.

Exercise 5: We run up to the top hill where we paired again and did the circle both directions, then boat,, doing 10 reverse crunches and the boat again. Repeated the circle and reverse crunches

Exercise 6: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest 🙂

Exercise 7: Rushed up to the top hill, did 10 burpees and then ”Jägarvila”. I was counting shoutint the number but when Suz got up there she has only Heard one count so we had to do 10 burpees more.

Results_physical_150805

Total distance: 3.09 miles (4.97K: 1.98K to St Hans hills, 0.94K physical training, 2.05K back home)

Barefoot running

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#20 – 50 runs in 100 days summer edition

Today I tried something that I have planned to do for some time but had not taken the time to do.

I tried barefoot running on grass for 10 minutes, without any shoes. First I ran like I normally do but then I thought that I would try to run only on my forefeet, after some time I felt pain in my right knee and had to go back running like I usually do. And then went back running on my forefeet. Need to work on the technique.

After have been running with Salomon Fellraiser on my longer trail runs and ultra races I ran into calves issues and had to change trail shoe and am testing Altra Lone Peak 1.5 at the moment but will upgrade later this fall to Lone Peak 2.0 which is a minimalist shoe which got me more interested in barefoot running and forefoot technology, therefore looking at my cadence more closely now.

Take off your shoes and become faster, stronger, less fragile, by barefoot running! There were probably many years ago, you ran barefoot. Perhaps you was a child and ran along the water at the beach, or running after your small children on the grass during any summer picnic. It is time that you turn back the clock and throwing off your shoes and try again!

Barefoot or in minimalist shoes, also known as the barefoot shoes, without excessive cushioning under the heel, you will notice that you land more on the whole foot. You will take shorter steps with greater frequency and land feet softer against the ground. All of this makes you a better runner. In addition, a less damaged one.

Recent studies indicate that the subjects experienced different results, but the majority have reported above.

• Fewer problems with recurrent ankle sprains and chronic foot injuries
• Higher levels of perceived flexibility
• Fewer problems with deformed toes
• Improved balance (which has helped to prevent other damage)
• Prevention of varicose veins (due to increased blood circulation in the feet)

Barefoot Running is also a good complement to the experienced runner. Barefoot Running strengthens your feet and calf muscles

Distance: 1.19K, time: 10.03.7 min, average pace: 8.29 min/k, max pace: 7.35 min/k,
VO2 Max:  21 ml/kg/min, cadence: 168