Hey guys!

How are you doing? Are all of my fellow Canadian friends excited for the long weekend? Tomorrow is going to be the longest training run I do for my half marathon on June 1st, and I’m already looking forward to hitting the pavement as the sun comes up. Last weekend’s race was hard, frustrating, awesome, and fun all at the same time. The course was 7 miles, mostly on country roads but with this monumental 250m long, 20% grade hill at the turn-around point that thrashed the legs of everyone who ran it. In addition to that, we had the challenge of a brutal wind that seemed to be blowing against us in every direction, so for a large part of the race, I felt like I was going nowhere!

When all was said and done, I managed to finish with an official time of 50:07, winning my age group and placing 4th in the overall women’s category – not bad, considering the circumstances! There were also door prizes to be won, for which the people chosen had to be present in order to claim. Well, it turned out that the first winner of $250 had left, and so had the 2nd, 3rd, 4th, 5th, and 6th winners. Yours truly happened to be the 7th name called, so naturally, I’m eyeing up my next pair of Asics to add to the collection… or should I say pairs? 😉

Baden Road Race photos

And now, over to today’s workout…

Work It Out

As mentioned back in my 3 goals for May, one of my focuses this month is to learn as much as possible about trail running. Getting my road bike off the trainer and on the road has taken priority so far (one of the other goals), but I’ve been doing lots of reading about strength training exercises specific to the demands of trails. A lot of them are similar to moves you’d want to be doing as a runner, no matter what the surface, so even if you’re not planning to hit the trails any time soon, I think you’ll still find this one useful.

As you’re about to see, the exercises included in this circuit primarily involve the legs and core. You might not notice it, but core strength is huge when it comes to correct running form. And while your feet might be really good at landing one in front of the other on smooth surfaces while you run, they might not be as skilled at side-to-side movements, or coping with uneven terrain. You might also have one side that is stronger than the other, and after a few rounds of this routine, I think the more dominant one will be obvious to you. The main thing to focus on here is balance rather than heaving the heaviest weights that you can bear. I’ve done it a couple of times now and although it left me sore at first (those darn walking lunges do it every time!), I’ve already noticed my balance improving.

(Source)

(Source)

The Trailblazer Tune-Up Workout

Do these 5 moves as a circuit, moving immediately from one to the next. When you complete all 5, take 2-3 mins rest, then repeat again for a total of 2-3 more sets. Be sure to keep your core engaged throughout, as this will be key to maintaining your balance.

Fit Bit Friday 141 - The Trail Blazer Tune-Up Workout

Click here to print the PDF.

Turn It Up

I’m normally not a big fan of indie bands, I’m making an exception. This week’s tune is The Walker by Fitz and the Tantrumsand I don’t know why, but I’m totally hooked on it. The video is also fairly entertaining, so check it out if you have a few minutes. I think it would be awesome if a flash mob appeared in real life and did this dance. Maybe not here in KW, but I could see it happening in Toronto…. 😉

Have A Read

Now, tell me…

  • Any plans for the long weekend?
  • Do you make an effort to do strength training workouts that are specific to a sport you compete in?