Hi Runners.
Great job on the challenge last week! I love to see everyone hydrating. Water is such an important part of our life and general well being.
I loved seeing all of your pictures. There are definitely some fun ones! Thanks to everyone who submitted.
You all rock!
This week’s challenge is to roll – be it with a foam roller, with a stick, a lacrosse ball, or with a frozen 2-liter – set aside 5 – 10 minutes a day to roll! Your muscles will thank you.
Self-myofascial release, or trigger point therapy is a great way to help your muscles recover, and prevent or ease injury.
Some of you may be asking what “myofascial” means. To define the medical terms:
Myofascial: Of or relating to the fascia surrounding and separating muscle tissue.
Fascia (connective tissue): a sheet of connective tissue covering or binding together body structures (as muscles).
Here are some of the benefits of foam rolling or using other tools for myofacial release:
• Corrects muscle imbalances
• Improves joint range of motion
• Relieves muscle soreness and joint stress
• Decreases neuromuscular hypertonicity
• Increases extensibility of musculotendinous junction
• Improves neuromuscular efficiency
• Maintains normal functional muscular length
As our miles increase this becomes more and more important so that we can be balanced and happy runners.
This week Wednesday, we are going to have Jessica from Addaday here to show us how to use their tools. This is a really good opportunity for you to learn about myofascial release and the benefits of it. The clinic will begin at 7 p.m. at Gazelle Sports Holland.
This week Wednesday we are meeting at Gazelle Sports.
I am going to try to take us off snow melt for our miles, but we’ll see how it goes (we’re supposed to get a snow storm Wednesday…what?!). If we are able to venture off, I will have a route map available for you Wednesday.
C25k: 90 sec r/90 sec w//3 min r/3min w (x2)
5k: 1.5 mile run
10k: Complete and Compete: 5 min. walk/3 mile run/5 min walk.
25k/Half: Complete: 1 mile easy/4 x 400 m speed/1 mile recovery
Compete: 1 mile easy/2 x 1.5 mile tempo/1 mile recovery
Saturday: We are meeting at DeVos Fieldhouse (222 Fairbanks Ave, Holland, MI 49423). We will meet in the lot on 11th St.
Route: http://www.gmap-pedometer.com/?r=6805396
C25k: 3 min r/90 sec w/5 min r/2.5 min w/3 min r/90 sec w/5 min r
5k: 1.75 miles
10k: Complete and compete: 4 miles easy
25k/Half: Complete: 9 miles long
Compete: 10 miles long with 5 minute Strong Finish (run your last 5 minutes at race pace or faster, this helps teach your body to push at the end of a long run).
See you all out there Running.
Gazelle Sports - Holland 