STEPH SPRINT FULL Let's do this thing! StephSprint group FULL! (Page 45)

I did my second 10K today and got nearly the same time as my first one in the Spring. Which is GREAT because I was in better shape then and today it was WICKED windy. 25mph with 40mph gusts! 1 minute slower.

The running season is here!!!

Dec 15th Live Ultimate quarter marathon.
Jan 12,13 Goofy Challenge, Disney Half and Full Marathons
Jan 29 ING Miami Half Marathon
Feb 17 A1A half <--- not signed up for this, but the medal is SO cool... a seahorse, with a shell, that opens up to reveal a starfish! I have to have this medal!!
Right? Umm... moving right along...
March 9 13.1 Miami Beach
March 17th Sarasota Half (Relay with my husband)

March 23rd, Olympic Triathlon HITS in Ocala Florida
May 19th 70.3 HIM in Haines City Florida

Base Training

Is everybody in the gym? or doing squats and lunges and core work? Especially when it's cold outside, you need to spend 8 - 12 weeks doing strength building. You need a nice strong base for all the distances you'll put on next year. Running is hard on the body so do your base building!

A really good one is a bridge.... you know where you face up, shoulders on the ground, feet on the ground and lifting your hips up. Do this and then do it with one leg in the air. Great for your back, shoulders, hips AND core.

You can look up, or do a YouTube search for POSTERIOR CHAIN ... all of these exercises will help you build a strong body that is less likely to get injured in the spring when you are putting in miles and miles of Swim Bike Run.

Cheers!

Your Google Search

developing the posterior chain muscles

And of course, runners world always has good strength exercises for runners in their video section.

Right here, on this site, you can do article searches and forum searches for strength training and get excellent ideas for the same thing.

I just put up a 24 week program to train for my big race in May. I used a beginner style so I can start slow and work on my form. If you are able, please get a silver or gold membership and customize it. It's worth it to be able to create your own schedule and log your workouts.

I hope Santa brings you new running shoes, a swim watch, a garmin, a new bike, some babysitting services, massage, or a gym membership for Christmas.

Maybe even a Beginner Triathlete GOLD membership!!!

Or perhaps just a few nights of 9 hours of sleep... wouldn't THAT be nice?

I hope everyone has a safe and happy holiday. It's been a pleasure getting to know you a little.

I'm thinking I'll volunteer again. It was fun. I'll name the group the same and I invite you all to join me for 2013 as I prepare for my first Olympic and then 70.3

I hope everyone is working on some core exercises, some long slow cardio, and some strength training. Spring comes quickly!

I believe I will have a co-mentor!!!

Life is better with more friends and more sharing.