Watch online NCAA DI, DII, DIII Nationals for Indoor Track
The snow is gone and warm temps have returned
The next 3 months of running will be payback for those who trained through this Polar Vortex of a winter. Be prepared to run fast. For those that haven't, now is the time to get back on that horse.
Hunter College Women win first conference indoor title since 2005!
Great team effort with some outstanding individual performances. Truly a team win. Men place 3rd overall. The future is bright with this team.
The warm weather strikes back!!
Central Park conditions
#tbt to warmer days
Mentally preparing for Thursday's Winter Storm
By looking at this photo ...
Coaching has its perks
Spreading the news of a personal best is one of the very best.
And the snow continues on
Snow last night and potentially more on Thursday and Sunday. Cringe, shudder, sigh.
'Leg Step Ups' as a leg strength evaluator and developer
A common cause of an 'overuse' injury is when there's a strength imbalance in the legs. Typically, we have a dominant leg, and if we don't take steps to balance out the strength in both legs, over time, an overuse injury can occur. A simple way to check for an imbalance is to do 5-10 Step Ups on each leg after a run on a park bench or in the gym. Typically, we'll have a weakness on one side of the body.
By slowly integrating one-legged Step Ups in a strategic way after your runs, overtime you balance out the leg strength and help prevent injury. In the video below, you'll see a progression of the Step Up with a knee drive. Very helpful and running-specific. Be mindful to focus on form and balance when doing the exercise, particularly on the weaker leg.
*As the demonstrator notes, make sure to activate the glute when stepping up. Since exercise and running is so individualized, comment below or message me on how to safely implement Step Ups for you.
Why leg swings before running?
It's very important to do legs swings BEFORE you run. This quick and simple exercise serves two purposes:
1. It loosens up the hip and surrounding soft-tissue, warming up the hamstring and glutes. This preventative measure facilitates proper functioning mechanics which in turn helps to eliminate overuse injuries. One example of this would be if your hamstrings/glutes were tight from a previous day's workout causing a shortened or imbalanced extension (typically, the leg coming in) on one or both sides of your stride, which overtime, could result with medial-side knee pain. Pre-run leg swings preventatively help to facilitate a more proper functioning extension of the leg once running.
2. Practicing leg swings consistently over time, increases greater mobility and flexibility, which is crucial to running your best and staying healthy.
The video below demonstrates how to do this very smart (and quick) exercise. I recommend doing 10-15 swings slowly increasing your range of motion and intensity.
WE Run mobile app
In 2011, I worked with Duke Chiropratic to feature running drills in their $1.99 app downloaded in the apple store. It features close to 50 different stretches and drills in a video format that are highly effective. Great tool for extra work post run.
Central Park roads are fine, bridle and Rez - ruddy
Updated Indoor Track Racing Schedule
*USATF-NY Indoor champs added on Feb. 28th*
CPC Manhattan Athletic Club Indoor Track Schedule 2014
· {C}Thursday, Jan. 23rd – 7pm NYRR Night at the Races - Armory
· {C}Saturday, Feb. 1st – 10am USATF-NY Youth Indoor Champs – West Point
· {C}Tuesday, Feb. 4th – 7pm NYRR Night at the Races – Armory
· {C}Monday, Feb. 17th – 9am Armory Youth Classic – Armory
· {C}Thursday, Feb. 27th – 7pm NYRR Night at the Races – Armory
· {C}Friday, Feb. 28th – 6pm USATF-NY Open & Masters Indoor Champs - Armory
· {C}Sunday, Mar. 9th – 9am Armory Youth Champs – Armory
· {C}Saturday, Mar. 15th Sprint challenge 50m, 100m, 150m all ages Chelsea Piers
· {C}Friday, Mar. 21st – 7pm Front Runners Invite – Armory
· {C}Saturday, Mar. 29th – 8:30am Youth Uptown Games – Armory
Central Park snow update
The roads, bridle, and Rez, are runnable but not for fast running. Be careful and use caution.
Snow storm / Central Park conditions
We'll post a Central Park conditions update in the morning
Richard Sherman, track star
Before Richard Sherman made the play of the game to propel the Seattle Seahawks into the Super Bowl, he was a track star at Stanford.
