The Cellar - View Single Post

LabRat · 04-20-2009, 11:15 AM

This past Saturday I had an opportunity to go to a 2 hour running clinic put on by Chris Reed, a USAT-certified coach from the USAT Training center in Burlington, IA.

He began by having us do a series of about 10 different dynamic stretching exercises for ~15 min. Some of the ones we did are seen in this video:
(high knee run; 2nd heel up but with high knees; toy soldier; inchworm but without the chest press at the end; spiderman, the one at 2:55)

Then we did a bunch of drills using an agility ladder. --the camera work in this video is annoying, but it shows a lot of the drills we did.

Then, he had a set of 15 stations set up that we spent a minute each at. These included 3 different jump rope ones; kettle ball lifts; 2 with a BOSU ball (1 pushups and 1 squats holding a medicine ball-- that one was tough!!); rope undulation waves (another killer one!!) a few with free weights or resistance bands; one with bands that went around your ankles that you had to then side step back and forth (killer for your glutes!); a couple with a swiss ball, and a few others I have apparently blocked from my memory.

Then we did a bunch of drills over a series of 24 speed hurdles (8-6" 8-12" and another 8-6") lined up. I tought I was going to have a heart attack after that set...

BUT WAIT!! There's more!!!

We finished by doing 3 sets of 30 sec planks, and then dolphins, which are basically plank, but then moving your butt up and down. These are what did me in.

We finished with some static streching.

For the record, I have never been this sore in my life. The only thing that doesn't hurt still today are my eyelids. His main focus was trying to get us to run more on the balls of our feet, and to this end, he had us doing a lot of high-knee and jumping exercises. My calves were rocks yesterday. The most alarming thing for me though, is that the tendons in the soles of my feet under my arches running to my heels are tender. I knew I was due for new running shoes, but this hard workout on shot shoes actually probably hurt me more than it helped me. I am supposed to do a 10K this Sunday. We'll see how this week goes.

04-20-2009, 11:15 AM	#22
LabRat twatfaced two legged bumhole Join Date: Jun 2004 Posts: 3,143	This past Saturday I had an opportunity to go to a 2 hour running clinic put on by Chris Reed, a USAT-certified coach from the USAT Training center in Burlington, IA. He began by having us do a series of about 10 different dynamic stretching exercises for ~15 min. Some of the ones we did are seen in this video: (high knee run; 2nd heel up but with high knees; toy soldier; inchworm but without the chest press at the end; spiderman, the one at 2:55) Then we did a bunch of drills using an agility ladder. --the camera work in this video is annoying, but it shows a lot of the drills we did. Then, he had a set of 15 stations set up that we spent a minute each at. These included 3 different jump rope ones; kettle ball lifts; 2 with a BOSU ball (1 pushups and 1 squats holding a medicine ball-- that one was tough!!); rope undulation waves (another killer one!!) a few with free weights or resistance bands; one with bands that went around your ankles that you had to then side step back and forth (killer for your glutes!); a couple with a swiss ball, and a few others I have apparently blocked from my memory. Then we did a bunch of drills over a series of 24 speed hurdles (8-6" 8-12" and another 8-6") lined up. I tought I was going to have a heart attack after that set... BUT WAIT!! There's more!!! We finished by doing 3 sets of 30 sec planks, and then dolphins, which are basically plank, but then moving your butt up and down. These are what did me in. We finished with some static streching. For the record, I have never been this sore in my life. The only thing that doesn't hurt still today are my eyelids. His main focus was trying to get us to run more on the balls of our feet, and to this end, he had us doing a lot of high-knee and jumping exercises. My calves were rocks yesterday. The most alarming thing for me though, is that the tendons in the soles of my feet under my arches running to my heels are tender. I knew I was due for new running shoes, but this hard workout on shot shoes actually probably hurt me more than it helped me. I am supposed to do a 10K this Sunday. We'll see how this week goes. __________________ Strength does not come from how much weight you can lift, or how many miles you can run. It comes from knowing that you set a goal, and rose to the challenge. Strength comes from within.