Today we Honor Captain Jennifer Moreno
US Army
KIA 131006 Afghanistan while responding to help fallen soldiers wounded by explosives.
Spent this Sunday programming, eating, and running errands while also sitting and watching runners reach their goal of finishing the Chicago Marathon 2018! Testament of mental and physical endurance. Well done finishers! They put in he work to run that distance and they persevered.
Along those lines I was also really blown away by the efficiency of the elite runners in a sub 2:10:0.0 finishing time for the marathon. Holy cow! Yes, they worked their butts off year round to maintain that Skillset of power, endurance, mental focus for the entire time running, not jogging but truly running very fast!
Skillset must be trained, not a hit in the dark if you want to truly succeed. You must put in the work of leg speed, turnover and strengthening the muscles that maintain your body whilst you go fast or faster during the training periods and tapering periods of the training schedule you maintain.
Hence there is the racing schedule you must take into account also. There is a lot going on in he realm of injury prevention, nutrition and improving time(s) during the races. Everyone wants to be on the podium, don’t lie or deny it. I know I do, but reality sinks in extremely fast when you look at your training log and notice the lack of time spent putting in the work to acquire, and hone such skill to even consider being close enough to finish fast, or faster than the last race you ran.
This week there will be plenty of running, but today we’ll work not on speed, but on foot landing, followed by a pull, and a pose. Technique takes time to learn, and it should be practiced very often to get the connective tissue stronger especially if you’re not strong enough for a lot of endurance foot work. Injury prevention is job one.
Today we’re at Mayfair Park, Westchester, IL
Soccer field x 1 lap
It’s been a few weeks since we’ve had a run to benches workout. So, today we’re heading forward to the benches in a group run. It’s dark, damp, and chilly. However not chilly enough to wear long pants so sweaty is what we’re going to be.
Ab strength is important for balance, power, and stability. Every single day you’re either pulling, pushing, or pressing as a human being. Groceries, kids, driving, stocking, mechanical work. You name it the core is critical for those daily functions.
Let’s not overlook the benefits of the core strength in athletic endeavors like running, jumping, rowing, weightlifting. All of these movements require more strength of the core to acquire speed, stability, dynamic explosive power to achieve your goals and not get hurt.
So, today we find ourselves at the Hill in Westchester Woods, Westchester, IL
1200m group run to benches
1200m group run to hill
Leg and hip strength is very important as you get older. Watch people and their posture long enough you begin to see some form of rounded back with loss of lumbar curve! That folks is what people end to look like a darned candy cane!
I like candy canes as a treat not as a human being who really has a choice to change for the better. Sitting causes so many derangement to the mechanical form of the body if you let it!
Make the decision to stop deformity, and get on board to getting stronger!
Today we’re fixing that derangement at Mayfair Park, Westchester, IL
Soccer field x 2 laps
• 50yd Lunge walks
• 50 x leg levers
• 50 x alt lunges
• 50 x long jumps
• 50 x push ups
• 50 x mountain climbers/ leg
• 50 x superman
• 50yd Lunge walks
Soccer field x 2 laps
Ruck and Field Fitness 