Friday, October 30, 2009
Thursday, October 29, 2009
Wednesday, October 28, 2009
Today I headed to the pool with my 70yr old Homies, I had a good swim with alittle gossip, I worked on breathing ever 4 breaths...
Question: Whats better; Breathing every 4 breaths or every 3 breaths bilaterally ??
I've been doing alot of reading about running, I know I have bad form so I'm trying to get a few tips about imprioving my form. Check out this post called The Perfect Form or I have it below...
THE PERFECT FORM
Head Tilt: How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.
Shoulders: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.
Arms: Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.
Torso: The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.
Hips: Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.
Legs/Stride: While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.
Ankles/Feet: To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.
Monday, October 26, 2009
Saturday, October 24, 2009
Thursday, October 22, 2009
Wednesday, October 21, 2009
Well today is my last day of Vacation, It was a good vacation at home minus the back pain I had from hurting my back at physio, The pain is still there 24/7 but is getting weaker and weaker.
This morning I hit the pool earlier then normal because i have court at 1:30pm today, I loved it earlier because it was almost empty, I did 1 warm up lap then decided to go for my personal best, I started and at 75m i felt OK, so I went for 1 more length I made it, the last 25m was alittle sloppy but I did 100m without stopping, it felt great! It makes my goal of 750m feel alittle closer.
There's a female swimmer at the pool who swims like a fish, one of my old timer buddies told me that she is in her 50's (looks like her late 30's to early 40's) and at one time she had a chance to go to the Olympics.
She was there today, I didn't want to bother her during her swim but as she was getting ready to get out of the pool I said hello, and picked her brain and got a few tips, which I tried out.
My favorite tip which I'll use every time I hit the pool will be using the Swimming Pull Buoy, I used it for about 6 lengths, I liked it alot, but it took alittle getting used to keeping your body straight.
Question: What are your favorite swimming drills?
Well off to HQ now to get all dressed up for court, I hope it's a quick one today, last time in court it took forever...
Tuesday, October 20, 2009
Monday, October 19, 2009
Sunday, October 18, 2009
Saturday, October 17, 2009
It's funny Heidi makes fun of me
Because I have made friends with all the 70-80yr olds at the pool, and I know all the gossip..
Well today since I have been swimming alot the past 3 weeks a decided to hit the pavement, I headed out and I was feeling good but at the half way mark I realized I was behind.... I tried to push it but it was uphill for a while but in the home stretch I dug deep and was happy with my time of 27:19 for 5km... Maybe run again tomorrow then back to the pool....
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Friday, October 16, 2009
Wednesday, October 14, 2009
My back is feeling better today, I sent the morning cleaning around the apartment building (we're part-time supers), after that I headed to work to cleanup alittle file work then picked up Heidi.
Since my back is feeling better I went to the pool at 6:30-7:30... It was a good session, I focused on my leg kick and I was feeling strong doing my laps. I didn't try to more then a lap at a time, didn't want to get sloppy, tomorrow I'll push it alittle more...
Tuesday, October 13, 2009
I'm on vacation and enjoying it, this morning I had to run into the office to tie up a couple loose ends, it was a beautiful fall day when i was heading out so i decided to take my motorcycle... As i was pulling into working i could feel that the weather was changing well by the time I left work it changed.....It was raining. Well I approached the first stop light, it had just started to rain so the road was water and oil, I noticed that the don't walk hand was flashing didn't realize that it had been going for a while, I decided to accelerate through the light, as I hit the gas the light changed.
Now I had to decide to run the red light or try to stop, I attempted to stop....I geared down and eased on the breaks...I realized I wasn't gonna make it, I squeezed the brakes alittle more, then I lost it, I felt the uneasy feeling of the rear end catching up tot he front end by going sideways....
I didn't panic, at this point the light was red, the other green, The cars at the light just sat there, they must have seen what was happening...... I hit the gas and accelerated pulling the bike straight, the bike righted and I went through the Red then pulled over to compose myself, then off home I went carefully.....lol
Monday Myself and Heidi, Nathan and Chole went for a hike, It's call prospect Bay and it's a great walk along the shore.... Enjoy the pics.
Sunday, October 11, 2009
This is Heidi with the cheater, the female to the right took a shortcut, cutting off 3km, Heidi saw her sneak off, But Heidi still caught the cheater........
Friday, October 9, 2009
Thursday, October 8, 2009
Monday, October 5, 2009
Sunday, October 4, 2009
Since I am new to the triathlon world, I was looking for a site that had alot of triathletes blogs on it, I couldn't find it so I thought I'd give it a try to start on, so I started putting one together....
It's just a few Hours old, If you have links, blogs, websites that I should add, let me know!
Click here to view it
Saturday, October 3, 2009
So we went for the hike, the first part is through the woods then after about 30mins to come out to the shore line, then the rest of the hike is along the shore as you'll see it's a rock fun hike.
Friday, October 2, 2009
Thursday, October 1, 2009
So before work tonight I headed to the pool hoping my second time there would go better....
I felt confident as I walked in the pool, today I knew where the changeroom was.....
I got changed ino my sexy swimtrunks and headed out.. The pool was alittle busy, as I walked across the pool a lane was calling my name, the lanes were marked with yellow signs... The lane I was drawn to was labeled Slow.......
Well I have a new goal.... Step up from the slow lane to the medium lane.
Well back to work.... Later
Kenny (pic was taken tonight that's why it's soo dark)
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