Monday - 5/3/10

Run/Lift/Run Some More
800 Meter Weighted Run
50 Push Presses 75/45
50 Sit Ups
800 meter run
50 Push Press
50 Sit Ups
800 Meter Weighted Run



Wight is with vest, sandbag, ball, stone, anything.  Post weights and time

No Gym WOD
800 meter run
100 push ups
100 sit ups
800 meter run
50push ups
50 sit ups
800 meter run




Notes:
Running in WODs is something I have always programmed and will probably program even more.  Long runs, short runs, weighted runs and just all out max effort runs.  I am a believer in the very modern line of thinking that we as humans were built to run, and I continue to see more and more proof that the addition to all styles of running will drastically improve ones fitness in a very short amount of time.

If you have knee, hip or ankle problems when you run, it could be because of any number of issues.  A good friend of mine eventually hurt his knee very badly because of the way his foot struck the ground; and over time it just wore away at his IT band and ultimately the attachment at his knee just gave out.  While getting a good running coach to analyze your form and getting a great PT to break down any movement issues are both very important, there is one thing all of us can do to immediately see improvements in our running, and that is:


Run barefoot.

I have seen time and time again, people with your typical running problems switch over to barefoot running and just like that, no more issues.  This mainly occurs because we allow our muscles to absorb all the impact, building natural strength in our joints rather than relying on thick, cushioned soles to take all the impact for us.  There are so many other reasons why this is a good thing for you to do, so read the links below, ask me, try it out for yourself (just go to a grassy area and keep the run short for your first few times), you will be amazed at the difference it makes.  Go get some Vibrams man!


Oh, and don't expect to wear those bulky shoes very much when you train with me!


http://therunningbarefoot.com/
http://www.sciencedaily.com/releases/2010/01/100127134241.htm
http://www.runnersworld.com/article/0,7120,s6-240-319--6728-0,00.html