"It's Alright I'm Getting Dizzy, Just Enjoy The Party"

It's Peachtree (PRR) training time in ATL! This is the season you see more runners out in the mornings (especially on the weekend) "practicing" the course. Basically, if you drive anywhere on Peachtree Road during the weekends you will see an obtrude amount of runners. You may think there is an event or something going on. Nope, just runners numbing the pain of Cardiac Hill before July 4th.

Throughout my years of running and training for races, I have to say 10k races are my favorite training seasons. Although, half marathons are my favorite races. 10k trainings allow you to rest your body while working on speed and power. While training for anything over 6 miles, it's a little harder to work on speed and power because your body goes through more stress and fatigue. A typical 10k training guide has lower mileage (roughly 2-4 miles) and higher mileage for your "longer runs" consisting of somewhere around 4-7 miles depending on your level of training. The lower mileage runs can be used as power runs to work on increasing speed. Since it is a shorter distance than you would typically run while training for a half marathon you are able to exert more energy and push a little harder. If you are trying to increase your pace this is one way to do so. Use the smaller mileage as speed runs. During those runs give it your all to the point that you are completely fatigued at the end of your run. Meaning you don't have much energy to go another mile. If you are close to the end of your 3 miler and you don't feel fatigued or exhausted, pick up the pace and try sprinting out the rest of the run. If you continue to do this, even on your long runs, your pace will increase. You will be come strong and faster without realizing it. It takes work, pain, and discipline, BUT it's worth it in the end. Promise. It will help you during training for half or full marathons! You will use less energy and will be able to conquer those longer runs with less effort then before.

*I am working on uploading a 10k training guide as a reference. I hope to have it up by next post!

Training Exercise: Knee Tucks. Knee tucks are a great exercise for your core and hip muscles. This exercise is especially good for a runner because it helps get the knee above 90 degrees, which is not done while running. Therefore, moving your hip/ leg muscles above 90 degrees helps to eliminate cramps, soreness, or aid in preventing any future injuries. This exercise has a number of modifications, but the movement is all the same.

Basic Knee Tucks:

• Start in plank position on the floor.
• Bring your right knee up as close to your chest as you can while all other limbs stay on the ground.
• Keep your straight and resist all rotation of the hips.
• Return your right leg back to the starting position.
• Bring your left knee up as close to your chest as you can while all other limbs stay on the ground.
• Keep your straight and resist all rotation of the hips.
• Return you left leg back to the starting position.
• That is 1 reps. Repeat for 15-20 reps for 2-3 sets.

Knee Tucks on the BOSU:

• Start in plank position on the BOSU.
• Bring your right knee up as close to your chest as you can while all other limbs stay on the BOSU.
• Keep your straight and resist all rotation of the hips.
• Return your right leg back to the starting position.
• Bring your left knee up as close to your chest as you can while all other limbs stay on the BOSU.
• Keep your straight and resist all rotation of the hips.
• Return you left leg back to the starting position.
• That is 1 reps. Repeat for 15-20 reps for 2-3 sets.

Knee Tucks on the Stability Ball:

• Start in plank position on the Stability Ball.
• Bring your right knee up as close to your chest as you can while all other limbs stay on the Stability Ball.
• Keep your straight and resist all rotation of the hips.
• Return your right leg back to the starting position.
• Bring your left knee up as close to your chest as you can while all other limbs stay on the Stability Ball.
• Keep your straight and resist all rotation of the hips.
• Return you left leg back to the starting position.
• That is 1 reps. Repeat for 15-20 reps for 2-3 sets.

Training Tip: It's getting warmer outside and lets face it, abrasions happen. To prevent rubbing wear band-aids, lubrication, and avoid cotton garments. It may feel silly, but in the end you won't regret it. Down in the South, the heat and humidity can take a toll on runner's, or any outdoor athlete's, skin.

Training Songs: I haven't discovered many new songs this week, but don't judge on the ones I have downloaded. I love rediscovering songs I forgot I had in my playlist! Enjoy!

1. Who Says- Selena Gomez

2. Hello! - Martin Slolvieg

3. Radio- Beyonce

4. Available- Flo Rida ft. Akon

5. For The First Time- The Script

Training Lagniappe: I came across this video on one of my blogs that I read daily. It pretty much sums up the thought process of running a marathon with some humor. It brought back the memories of running the ATL ING last year and the emotional battle I had with myself. It's almost time to start training for my next marathon, oh the memories. Enjoy!

Happy Running,
Jayme Bergeron, BS
ACSM Health Fitness Specialist