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Greetings Spring Runners; Week #13

Wednesday Track Session -   START 6:00pm  This week we will do 8 x 800’s;  with 1 lap slow jog between.  I plan to be there.  Gather at Squisito’s after.

Saturday Run –  ***START AT 6:00am. ****  This is BEN MOORE MEMORIAL HALF MARATHON & 10K Saturday.START Time is: 7:30am  If you are not doing the Half, the long run is 18 MILES again or 12 miles + 5 miles (one loop) of the AHS Trails for those training for a Trail Run or 5 miles for the A-10/Half Marathon group.  If you are just joining the group and are not sure if you are up to the distance, touch base with me before we start.

NOTE:  I am putting out Hammer Recoverite at the 2 Mile Stop.  The route will be out Rt 450 to  LEFT onto Rt424 for .2 miles then LEFT onto Bell Branch (Water at 8.5mi). LEFT onto Rutland. Short LEFT then RIGHT on St Stephen’s Church, RIGHT onto Chesterfield (water at Camp Barrett), RIGHT onto Crownsville to the Arundel Signs Water Stop, then back to Truman.

Here is my link for the 18 mile route: http://www.mapmyrun.com/run/united-states/md/annapolis/701706392

Say “HELLO” to the new runners you see.

Sunday Trail Run – The days are getting warmer so let’s start at 8:00 am.  This should NOT be a tempo run.  You ran long on Saturday and do not want to overdo it Sunday, even if it is on the trails. When done correctly, these runs are great for shaking off the stiffness from the previous day’s long run.

The Intermediate Group will be doing their run at 9:00am from Truman Park N Ride, for 4 mile run out to South River Road intersection, turn RIGHT, under the Rt 50 overpass and out to the Rt 450 intersection at the Arundel Sign Water Stop and back with four 2 minute walk breaks but try to pick up the pace slightly.

We, as Endurance athletes, spend copious hours training every week. Triathletes, for example, spend many hours in the pool, cranking out the miles on the bike and pounding the pavement running. Because swimming, biking and running require athletes to use large muscle groups primarily in the rotational plane of motion, triathletes will naturally develop muscular imbalances. Triathletes generally become very strong in the larger muscle groups such as the quadriceps, hamstrings, shoulders and sometimes the upper back. While these large muscle groups have a tendency to become over-developed, the smaller stabilizing muscles such as the low back, core, adductors and abductors often become relatively weak by comparison.

In looking at an example of a swimmer, you will see a swimmer with a well developed  upper back, shoulders and triceps. However, swimmers may not have strong chest and pectoral muscles. We, as Runners, on the other hand usually have strong quads due to our constant forward propulsion, yet are likely to have weak abductors and adductors (inner and outer thighs) since these muscles are rarely engaged in forward motion. Unlike a soccer or tennis player, a runner must focus on specifically strengthening the stabilizing muscles or risk being injured while trying to catch their balance when running over uneven terrain or across slippery surfaces.  If endurance athletes are experiencing overdeveloped muscles such as quadriceps and underdeveloped muscles such as abductors and adductors, this will create imbalances that may lead to injury, biomechanical inefficiencies and wasted effort. Fortunately, if the right attention is brought to these areas, performance can be enhanced and the chance of injury can be lessened.

Focusing on various core conditioning and balance movements, along with stretching is an effective way to improve muscular imbalances in endurance athletes, all while sharpening mental focus. Furthermore, athletes will quickly be able to use the body’s entire core strength to generate significantly more sport-specific power! Power from the core will enable an athlete to snap the hips and pull through the water much more powerfully in the swim. A stronger core will improve power and enable athletes to turn the pedal cranks with fluid, complete circles throughout the entire pedal stroke on the bike. A strong powerful core will aid in achieving a more aerodynamic position on the bike while allowing the athlete to run successfully with a forward lean off the bike.

The core is the catalyst to higher levels of performance and reduced potential of injury. Achieving core stability will propel athletes toward more fluid, efficient movements in every swim, ride and run, because the core is at the center of all we do!  The core consists of the muscles of the abdominals, Torso and lower back. It is the vital link between hip and shoulder stability and it includes such muscle groups as the rectus abdominis, transverse abdominis, internal and external obliques, the erector spinae (the ‘six-pack’ muscle groups) and many small stabilizer muscles between the vertebrae of the spine. With the right types of recruitment and targeted exercises we can  all help the core work together creating a framework of efficiency, leading to higher performance, and reduced injury occurrence.  Talk to someone who regularly participates in Pilates or a related core workout and get first hand feedback.  I know Jim LeClare is a frequent participant. Invest the time to find your muscular imbalances – your health, safety and performance will be elevated to a whole new level

How about anyone else who does regular core work giving us some first hand feedback.

You know in a way we're all kind of crazy. The funny thing is the minute you do something, someone will say, "What are you doing next?" and you think, "Can't I just have this?" But you can't. That's just the way it goes."  Pam Reed, Badwater 125 Mile Run winner.

(Note: I had the pleasure of meeting Pam at a running convention in Tucson, AZ a few years ago.  She is about 5’ 2”, 105 lbs or twisted steel J

Stay Healthy


Ron Bowman
c: 410-570-0003

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