Although I was able to cross train a fair amount while travelling, being on the run interrupted my running schedule, so it was great to get back into the swing things yesterday.
The master plan (oh, I like the sound of that) called for five miles. In order to spice my routine up a bit, I did a one mile warm up, followed by three miles at a challenging pace and one mile cool down. Since I ever so conveniently forgot my Garmin, my MapMyRun app came in handy-
If only it had given me splits-oh well.
After collecting some ingredients on the walk home, I made BBQ Quinoa Salad, another delicious recipe from Kristin over at Iowa Girl Eats (her photos are infinitely better than mine, but bear with me here).
It’s delicious and looks indulgent (hint, the sauce is made with Greek yogurt!), but is really healthy. It’s also easy to put together-it probably took me 20 minutes from start to finish.
After dinner, I decided to embark on what I have proclaimed “THE MONTH OF THE CORE”, which in reality is just me making a better effort to build up my core. Aside from the obvious and very superficial reasons, building up my core is important to my goal of breaking four hours at the San Francisco Marathon. How does your core relate to being a speedy runner you might ask?
- Deep abs stabilize the pelvis by keeping it in a neutral position, so that the back of the legs can push your entire body forward, rather than just wasting power just stretching the low abs (source).
- The core is the bridge between the upper and lower body, left and right sides. In such a position it transfers power between these different areas to produce efficient movement. If there is a dysfunction in the core movement is inefficient and the risk of injury increases. (source)
- A well developed core stabilizes the pelvis, reducing risk of running injuries and increasing running economy (source)
I’m not looking to do anything insane, since marathon training already eats up a bunch of time anyway. According to Runner’s World, just 15 minutes a day should do the trick.
To start things off, I did Jillian Michael’s Women’s Health Magazine workout 3 times last week (ow). The workout is in this month’s magazine and I’ll post it when it goes live on the web. In the meantime enjoy this interview with Ms. Michaels-
To continue the month of the core, I did a great core series that I found on Athleta’s blog yesterday-
Check out the entire workout here-and repeat three times for good measure. The scissors are killer.
Another added benefit of doing core work and foam rolling is that it gave me the perfect excuse to catch up on my favorite Real Housewives franchise (New York!). Turns out the floor provided the perfect vantage point for getting the full effect of Ramona’s crazy eyes.
Check back tomorrow for the next installment of the next workout from THE MONTH OF THE CORE-it’s a good one!