Week of July 14 – 20, 2014

Dynamic Warm- up – necessary?!


After your warm up – Your coach tells you that we are going to do some drills and some dynamic warm ups. However, after your coach demonstrates the drill, your eyes roll to the other side and you try to run away or not do it at all.  


However, doing dynamic stretching or drills are beneficial!


Big reward: Range of motion! Channel your inner rubber band, and flexibility  isn’t the only thing you’ll gain. “muscles are more powerful when they can move through a full range of motion,” says Ellen Walker, P.T. Also, dynamic stretches, not static stretches, have been found in studies to be most effective in maintaining or increasing the range of motion of your joints. 


The following drills/dynamic stretches are beneficial:  

  • Heel to butt
    • Heal to Butt drill engage the hamstrings and accentuate the recovery portion of the running gait and improve leg turnover cadence.

      How: Run in place with your thighs more or less locked in a neutral position and try to kick yourself in the glute with your heel on each stride. Focus on keeping the rest of your body still and simply flicking your lower leg backward. If you’re not making contact, you need to improve your dynamic range of motion.


  • Walking lunges
    • Walking lunges emphasize the propulsion phase of running, aka forward motion. Isn’t that what running is all about, moving your body forward through space? Not only that, but aside from strengthening (and toning) your glutes, walking lunges can help increase your stride length, which ultimately will help increase your speed, and who doesn’t want to run faster?  
  • Skips
    • Walk slowly forward on the balls of your feet using 12- to 18-inch steps. Your heels should not touch the ground during this exercise. Raise your right knee to hip level with thigh parallel to the ground on each stride. Your right foot should be “cocked,” making your ankle and foot look like a fishhook, at the top of the leg swing, and your right ankle should be directly under or slightly behind your right knee. Your knee should be at a 90-degree angle or slightly less.   

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Gay Games – August 9 – 16, 2014
  • 70.3 Timberman – August 17, 2014 
  • Club Championship – Courage to Tri – August 23, 2014
  • Ironman Chattanooga
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Rev 3 – November 9, 2014
  • Ironman Cozumel – November 30, 2014 
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run 
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA – Run
    • 6:30 pm – Airport Ride 
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday
     6:30 am- Kilarney Station, Clermont, FL 
    • Duration: 2 – 4 hours  
      • 30 min run after bike
  • Sunday – 6:00 am – Downtown YMCA – Run

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s