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Riff-Raff Hang Out
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Aug 07, 2007

Conditioning for Runners: The Javorek Dumbell Complex

by elgerdh
Looking for a new way to improve your overall strength and endurance but can’t spend the money or time to join a gym? Here is a routine that you can do at home recommended to me by Al Sapa, a successful high school coach in Wisconsin who uses these exercises with his athletes. Al recommends Javorek Dumbell Complex Conditioning as a great weight-room alternative for distance runners in particular who may feel intimidated by weights ...
Aug 05, 2007

Run Your Best When It Counts- Learn How to Peak

by elgerdh
Peaking for a big race is a matter of properly balancing a drop in miles while maintaining or even increasing intensity of training in the days leading up to your event.   Using the correct tapering protocol is one key to a successful peak performance on race day. According to a study carried out at E. Caroling University as described by Owen Anderson in Peak Performance, experienced runners tapered for a 5K by runn ...
Aug 04, 2007

Self Myo-facial Release for Runners

by elgerdh
Anybody training for a marathon would benefit from a technique called self-myofacial release.  The tissue called ffascia that surrounds and connects to muscle is  traumatized by running, particularly after long runs, leading to inflammation and painful trigger points.  If ignored, trigger points could eventually result in impaired muscle function, tightness, decreased circulation, weakness, and delayed muscle recovery.&nb ...
Aug 04, 2007

Bowerman and the Men of Oregon

by elgerdh
Who was Bill Bowerman?  Read the account of this amazing man in Kenny Moore's book entitled BOWERMAN and the Men of Oregon.  Unless you are a fan of running, you probably never even heard of Bill Bowerman or realize the impact he’s had on American society.  As I read through it, for all he accomplished in life, I couldn’t help but compare Bill Bowerman to Tom Hanks as Forrest Gump, a guy who experie ...
Oct 24, 2006

Beginner's Running Program

by zox
Week 1 :: Workout #1 :: 20 min. brisk walkWorkout #2 :: 25 min. brisk walkWorkout #3 :: 30 min. brisk walk Week 2 ::Each workout includes a 5 min. walking warm up.Workout #1 :: 1 min. easy jog & 2 min. walk. Repeat 7 times for a total of 21 minutes.Workout #2 :: 1 min. easy jog & 2 min. walk. Repeat 7 times for a total of 24 minutes.Workout #3 :: 1 min. easy jog & 2 min. walk. Repeat 7 times for a total of 24 minutes. Week 3 ::Each ...


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