Wednesday, June 25, 2014

Run class!

Yesterday was a bust. I had a ton of work to do, with midday deadlines sufficient that I couldn't exercise in the morning; by the time it was early evening, I was dug deep into the fatigue hole, and I realized that the notional workout was just not going to happen.

Today has gone much better. I went to Andia's 9:30 class, and it was super. Unfortunately the sand volleyball was double-booked, so we did our workout on the track, but that's fine too. 20min warmup with dynamic stretches (ankle rotation, leg swings, etc.) and some form and conditioning exercises (running with high knees, butt kicks, Frankenstein walks, etc.). 10min core (misc. plank variants, v-sits). Then 30min with a great setup of cones at 0, 10, 20, 30, 40 - we started with a set of 5 where we just accelerated to a faster pace at each marker, then did further sets with specific form goals: high gaze and high knees; heels to butt; etc. still with the accelerations.

:50 run form and conditioning
10mi easy bike

2 comments:

gashsam said...

Frankenstein walk? Never heard of these. What are they and what are the benefits?

Jenny Davidson said...

Like the iconic movie monster - you walk with arms held straight forward at shoulder level, swing legs from the hip (no bend at the knee) and try and get them swinging back and forth enough to touch your hands at the front. Hip flexors and hamstrings are the main thing you're trying to loosen up (they're like other forms of leg swings, only front-to-back instead of side-to-side - all falls under category of dynamic stretching/warmup). https://www.youtube.com/watch?v=ukrxFSIZgo0 http://www.fitbie.com/exercise/dynamic-warmup-frankenstein-walk