CFO Endurance Running Clinic

On Saturday I went to a running clinic to get more information about the pose method from a coach who has been running the track workouts for OTC since March (Aaron Castillo).  He had some good things to say and some drills that helped the group get faster and possibly prevent some injury.  There was ten of us and we all had a really great time and learned a lot!

Here's what I got out of it (hopefully I'm not butchering the ideology too bad - haha!):
1.  Relax upper body completely (this is a huge challenge for me IN LIFE not just in running)
2.  90 degrees arms (pocket to chin) with loose fists
3.  Pull knee up vertically on recovery
4.  Foot strike directly under center of gravity

Here's a picture of me running using the pose method:

Apparently, it's supposed to be "good form" that my entire body is in the air... and I'm pretty sure it's bad form to run with your eyes closed no matter what.  Eyeye - haha!  :)

Summer Training 2013: Agility, Conditioning, and Core

Photo courtesy of Angelique Gutierrez

Ladders x 4

-jog one foot in each square (f, b, r, l)  l and r variation are just grapevine/karaoke

-run two feet in each square (f, b, r, l)

-crawl (f, b) - this is one foot in one foot out one at a time

-advanced crawl (f, b) - this is one foot in two feet out one at a time

-monkey climb (f, b) - this is one foot in one foot out together

-scissor steps (r, l)

-dorsey flex (f, b, r, l)
-alternate jumping in and out (f, b)

-jump both feet (f, b, r, l)

-jump right foot (f, b, r, l)

-jump left foot (f, b, r, l)

Stairs x 4

running*

-one step at a time

-two steps at a time

-right side one step at a time (x2)

-left side one step at a time (x2)
jumping*

-one step at a time

-two steps at a time

*Relax and shake out your arms on the way down

Core x 3

30 toe touches

30 rowers

30 lay down to sit up switch arms to touch opposite toes

30 mountain climbers

Cool down legs, abs, and arms with foam roller.  

Meditate 5 minutes.

Spring Training 2013: Agility, Conditioning, and Core

Ladders x 3

-jog one foot in each square (f, b, r, l)  l and r variation are just grapevine/karaoke

-run two feet in each square (f, b, r, l)

-crawl (f, b) - this is one foot in one foot out one at a time

-climb (f, b) - this is one foot in one foot out together
-jump both feet (f, b, r, l)

-jump right foot (f, b, r, l)

-jump left foot (f, b, r, l)

-alternate jumping in and out (f, b)

Stairs x 4

running*

-one step at a time

-two steps at a time

-right side one step at a time

-left side one step at a time
jumping*

-one step at a time

-two steps at a time

-right side one step at a time (x2) 

-left side one step at a time (x2)

*Relax and shake out your arms on the way down

Core x 2

20 russian twists with 8# medicine ball

20 sit ups with twist and punch at the top

20 rowers

20 flutter kicks*

20 scissor kicks*

20 lay down to sit up switch arms to touch opposite toes

30 mountain climbers (or reverse mountain climbers)

*Squish the grape!

Cool down legs, abs, and arms with foam roller.  

Meditate for 5 minutes.