This ‘n That
2015
I decided to share “this ‘n that” which is random stuff that I have found useful/insightful/interesting/funny/etc from various sources. I think I will pull together these type posts from time to time as I enjoy reading and learning new things.
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Chrissie Wellington on…Beating body confidence issues
One of the Queens of Kona shares some insightful and poignant words in this article that will ring true to many. I especially liked this excerpt…”We must celebrate our individuality, and be grateful for the opportunity to do this sport, to be healthy, to race, to be with friends, visit new places and challenge ourselves. ”
Flashback to when I met Chrissie Wellington in Kona in 2013
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Don’t give up until you cross the finish line!
I saw this video for the first time a few weeks ago and I did not realize that this happened ten years ago until I was searching for it again to share here. This video captures an unbelievably exciting sprint finish that you won’t forget! Check it out!
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Tempo runs have been a big part of my training plan for the past several weeks. Since one of my goals for Raleigh 70.3 is to better my time in all three disciples, I have been incorporating the weekly tempo run as a means for improvement. There are many different perspectives on tempo running, but I found this article as one that describes the tempo run in a way that I have learned over the past several years. This quote sums it up well…”It’s what I call ‘comfortably hard,'” says Pierce. “You know you’re working, but you’re not racing. At the same time, you’d be happy if you could slow down.”
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Glute Strength
I have been seeing a Physical Therapist for a few months now. I think I have been a challenge to him since initially he thought some basic stretching and strengthening exercises would improve the achiness I felt in my right glute and hip. So, over the course of time, he has me try several different exercises. While my issue has not (YET) been fully resolved, I feel he has a real good idea of what is really the issue and and has prescribed the therapy that will make me stronger. I am keeping my fingers crossed as I continue to perform my exercises routinely.
I had been asked to share some of these exercises and I had planned to. However, I have learned (from my PT) and lots of reading/research online, that many basic exercises can be slightly modified and the intent changes greatly. My therpaist has tweaked the way I perform several of the prescribed exercises, so I am following his direction. I did not really feel comfortable sharing the exact exercise since they are targeted at MY specific weaknesses/issues. However, I did find a couple of resources that I think are great and are very related to what I am experiencing and trying to do to improve. It seems they give good general advice which can be used by many.
This article on glute strength talks about a potential issue of “glutes aren’t as active as other running muscles during routine activities, which can make your hamstrings, quadriceps, and calves disproportionately stronger. Another issue is that most strength-training routines don’t isolate the glutes. If an exercise requires several muscles to perform the movement, the majority of the work will be done by the strongest of those muscles. Also, tight muscles, specifically the hip flexors, can inhibit the glutes and prevent their muscle fibers from firing.”
This second article on glute strength talks about “the muscular imbalances most common among runners: weak glutes, tight hip flexors and hamstrings, sub-par posture.” It provides four variations on the bridge exercise. I currently include a version that my therapist recommends for me and it has made me realize how weak my glutes are and therefore how much I need to perform this exercise!
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I will end on a funny…I laughed out loud when I read this one…
Have a great week!!!
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I LOVE Chrissie’s article!! The fact that she focuses on mental strength instead of body image is huge!! I always try to remind myself of what my body can do and does for me as well as the mental focus component being HUGE in triathlon and life 🙂
I also really like the video. I hadn’t seen that before, so thanks for sharing 🙂
Glad you enjoyed the article as I did. She brought such positive insight and things to continually remember!!
Great stuff here, Lee! I’m inspired by everything Chrissie represents and really enjoyed her thoughts on body image and confidence.
That sprint to the finish – NEVER GIVE UP!!!
Chrissie continues to bring positivity to our sport, even though she is “retired”. What a class act.
Great post! I also love Wellington’s article, she had a great triathlon book for beginner’s that I followed religiously for my first sprint tri. She is a true inspiration! I also love the article on tempos. I have the same RW article saved on my computer to refer back to it. When I do a tempo, I make sure I can say “comfortably hard” in one breath as this keeps me in check with my pace. I absolutely hate tempos, but they helped me shave 6 minutes off my PR for my last half marathon. They definitely work but they are so hard. Thanks for the great tips!
Thanks Angie! I have been doing alot of tempo runs as of late and so far I am seeing the fruits of my labor during my long runs. Hopefully I can keep it up on race day! You definitely worked at it with a 6-minute improvement on your PR! Way to go!
Love this Lee! Chrissie is amazing. I’m reading her book right now and I love this blog post as well. We all go through those struggles for sure. I find myself now saying, “Okay, what would Chrissie do?” Haha. Thanks for sharing the glute strength stuff too.
Hey Kelsey! Glad you enjoyed the link. Yeah, I don’t think you can go wrong using Chrissie as inspiration, that’s for sure!!! I thoroughly enjoyed her book when I read it a couple of years ago. I liked that she seemed to be so open and honest in telling her story and how she is a REAL person that just so happened to be great at triathlon!
I love Chrissie Wellington – have you read her book? Really enjoyed learning more about her. She is such a beast! Saw that video a couple of weeks ago too – a good reminder that the race isn’t over until it’s over! Thanks for the glute strength tips; my glutes always hurt after a race so I’m guessing they’re weak, and I have tight hip flexors so sounds like that’s a contributing factor.
Hey Alison…yes, I read her book a couple of years ago. It was insightful and I really enjoyed reading the details of her rise in triathlon (complete with rookie mistakes…)! Yes, my glutes have been giving me a hard time for a while now and I am really working on it. Hope to see improvements soon! Good luck to you!
Great resources!!! I’m fairly new to speedwork, so the guidelines on level of effort are very helpful. I am also focused on building glute strength. I’ve been in PT twice and both times I was told that I had weak hips and glutes. These days I spend a lot of time doing squats and lunges, and it has made a difference. LOL on the graphic about competing against yourself because it is SO TRUE!!!
It is great that you have started seeing some involvements from your PT work. I have been working hard, but have not gotten to the place I need to be yet. I am keeping at it though! Glad you liked the funny…I literally laughed out loud when I saw it!
That video is insane!! Who can does that??!! The pros i guess!!! 🙂
I definitely have to think tempo runs as comfortably hard!! Love the quote!!
A lot of those glute exercises I do often!! They have helped my run a lot!! (I think) 😉
OMG that e-bib I totally laughed out loud too!! So awesome!!!!
That is why I had to share the video…it is so crazy! I believe in trying to finish strong, but that gives a whole new meaning to the definition! Glad you got a good laugh as I did on the e-bib!