Exercise and Stretch of the Month: July 2013

Split Squat

Target Area

Glutes,quadriceps and hamstrings

Hold a dumbell in your hands close to your chest or have bumbells in your hand either side

Facing away from the bench, extend your back leg and place the top of your foot onto the bench

Squat down by flexing your knee and hip of the front leg until the knee of the back leg is almost in contact with the floor

Then return to standing position by extending your hip and knee of the forward leg

Key points

Keep torso upright

Forward knee should point the same direction as the foot throughout the movement

Target Area

Glutes,quadriceps and hamstrings

Lying Glute Stretch

Target Area

Gluteus Maximum

• Lie on the mat
• Bend knees with feet on the floor
• Cross lower leg over thigh of the other leg
• Hold the back of the thigh of the lower leg with both hands
• Then pull your leg towards your torso
• Hold the stretch for 20-30 seconds
• Repeat on the other side

My First Sprint Triathlon.......

For some crazy reason I decided to just take the plunge and enter a sprint triathlon. I entered the Bedford sprint at Box End on the 7th July 2013.

The sprint consisted of:

750m swim

20km bike ride

5km run

I went to Box End on the Saturday night to register and get all my goodies. I'm really glad I went the night before because I saw the set up and it made me relax a bit. I also met Jon who was a lot more experienced than me, he promised to help me the next day which I really appreciated.

What a lovely day for an event. The sun was shining (maybe a bit to much, but I don't like to complain when we have such lovely sunny weather)

Jon helping me set up:)

Jon helped me set up which was awesome because I am a total newbie and was pretty clueless.
I did not even think to bring something to put all my gear in so I had a brown tesco bag which I had to  use. How classy!!
Most people looked very professional so I was in awe of them.
I did see some amazing bikes when they were all racked up.

John and I ready to go!!

10 minutes before we started we were called over for a briefing about the rules course etc. I was in my wet suit and sweating like crazy and I actually could not wait to get into the lake.
We were helped into the lake and because I was too scared to touch the ground I decided to belly flop in :)

                                    Belly flopping into the water:)

Once in the lake, all I could feel was loads of weed!! When everyone had entered, we got into postion ready to go. Jon had suggested I go at the back to the left so that is where I positioned myself. This was so I didnt get knocked about with the racers at the front. I could not believe I wasn't nervous. (Probably because I was not racing it!!) When the buzzer went off, there were just splashes everywhere and off we all went. I actually found the swim okay. Every so often it felt like someone was going to swim into me but I just moved out the way.
At the end of the swim course, I got out of the water as quick as possible. Ah man did my legs feel funny. As I was running to my bike I was trying to get my wetsuit off but it was not going my way and I seemed to struggle for a bit. Eventually I got it off and started getting all my bits ready for the bike. I was trying to be quick, but the quicker I tried, I just seemed super slow. Eventually I sorted myself out and pushed my bike to the exit area.

Sorting myself out ready for the bike

I nearly had a wobble getting onto my bike but thankfully I was able to actually stay on and off I went. I really enjoyed the bike ride.

When I got back to the transition area could not put my bike into my position because the people in front of me at put there bikes in my area. So I went further down the rail and put my bike on as quick as possible. I got my trainers on and off I went.

Trying to put my trainers on as quick as possible

Mmmmm...... trying to run was funny because my legs felt super wobbly!!! It took me until 2.5km to start feeling normal. I felt like I was running in slow motion. I did not enjoy the uneven grass route but it was a good challenge. We even had quiet a few hills which was hard going. When I could see the finish line I was very happy. I was so hot and all I was thinking about was watching the wimbledon finals at my buddies house drinking pimms and champagne!!:)

                                         Home stretch

As the finish line approached I even managed a bit of a sprint. I was so pleased to finish and I was on such a high. What a great day!!!! Bring on the next one:))

Results
1:25:25
Overall position: 81 of 169
Position female: 18 of 58
Position 30-34: 3 of 10

Swim: 15:24
T1: 2:38
Bike: 40:38
T2: 1:36
Run: 25:08

Looking to get a PB.......

Track Training

 

Track can seem quite scary but if you are after a way to improve your fitness or working towards a personal best then track is the way forward.

 

I have only recently started incorporating track into my training and I have noticed a massive difference in my running. I used to hit the road and think it was all about how much mileage I could do and maybe do a few sprints every now and again. Since changing my training plan and having quality sessions rather than quantity I have reaped the benefits. I still have a long way to go but I can see the benefits of including track sessions into my sessions. The most important aspect of track training is to ensure that you do not sprint. It is all about controlled threshold running!!!

Benefits of track......

• Improve your speed over time and your endurance
• Improve form and technique so you will run more efficiently.
• Keep you motivated and builds your confidence and diversifying your training.
• Give you more focus and make your training more specific to your goals 

• Conditioning your body and your mind to run at threshold over a set distance

• Teaching your body to deal with oxygen debt

Give it a go....... I bet you won't look back!!!

 

Fiona Kelly's Experiences of running.......

 Fiona Kelly

 

Favourite race: Still looking!

Why? : I really prefer cross country

Preferred distance: half marathon or 10k

Preferred Surface: cross country

All your race times: slow / dead slow

What motivated you to start running: being fat

How many years have you been running: about 5

Do you prefer running on your own or in a group: I like running with my friend Donna and our Dogs, happy to run alone, but it can be a bit boring!

Why: I love being outside and I live in a beautiful area

How do you prepare for your race the night before: Ideally with steak and chips and a large glass of red. I am avoiding sea food pasta after my unpleasant bottom clenching experience at the East London half marathon. Portaloos are not nice!

Do you carbo load before a race: What ?

If so, what is your eating plan:n/a

What do you use to fuel yourself during your long runs: Buy some poncey shot gels or if I’m taking water with me I use zeros. I’m not sure if they do any good.

What is your post run meal: Champagne

Do you run with music: Not anymore

If no why: I have 2 dogs and the little one’s naughty so I have to be aware of my surroundings!

If you could give any advice to someone just starting out running what would it be: Its not complicated, go at your own pace then challenge yourself.

What trainer’s would you recommend: I use Saucony for muddy conditions and ACSIS for road

Who do you admire the most in the world of running: I spread my admiration quite widely in races, it keeps me going.

 

---