This ‘n That


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This 'n That

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.


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


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!


Tempo Runs

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.”


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!


I will end on a funny…I laughed out loud when I read this one…


Have a great week!!!



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