Tag Archives: muscle endurance

Day 11

29 May

Happy post-Memorial Day! I had a wonderful time at the beach this past weekend. My friend Kathie was nice enough to invite me to spend Memorial Day weekend with her and her family at Ocean Isle beach!

  

Kathie has magic hands! I love the braided-hair look on the beach and when I found out she learned through Pinterest how to do a fishtail braid, I put her to work! More on the beach trip to come :).

Back to reality, I had an early morning client at State’s gym then came straight to work, but not before a scrumptious bowl of overnight oats (how I’ve missed my breakfasts!). It was slim pickins at the beach so I opted for peanut butter toast and fruit every morning. When I’m a guest, I try not to be the high-maintenance picky eater that I tend to be when it comes to meals; I make the most of what’s available, keeping portions appropriate and choosing healthy alternatives.

I attended a seminar on Strength Training for Runners and thought it was very educational, especially as a runner myself. She highlighted several studies on the benefits of runners adding a strength training routine into their regime:

  • reduces the risk for injury
  • increases power and speed
  • improves running economy
A lot of questions were asked but the most important one, I thought, was “when should you do your strength training?” It all depends on your goal; if your goal is long-distance (10k’s, half-marathons, marathons), you’ll want to focus on lighter weights and higher repetitions so your muscles adapt to the repeated contractions. If your goal is shorter distances (100-400 meters, 5-8k’s), you’ll want to focus on power; plyometrics are a great way to increase your short distance PRs (form and experience allowing!).
 
During the seminar-LUNCH!  I left an avocado in the refrigerator (oops) over the weekend and went to slice it into my sandwich only to find slicing wasn’t an option. An impromptu avocado spread it was! Mixed with a little garlic humus and lemon juice-this blunder turned out palatable :).
 
 
This week in workouts:
  • Tuesday- Body Sculpt & Stretch
  • Wednesday- Aqua Kickboxing
  • Thursday- Interval Training & Low Impact
  • Friday- Body Sculpt & Step

Body Sculpt & Stretch: A typical today body fitness class that utilizes various pieces of equipment; a piece in particular I was intrigued to use are the booties! These booties that cover your shoe allow you to slide across either a sliding board or wood flooring. Great for abductor (outer thigh) and adductor (inner thigh) work, as well as lateral movements, agility, and endurace. Some of the exercises we did are shown in this video:

Have a terrific Tuesday!