The Beyonce of Blogging

10 Minute Core Training For Runners

nobody@vox.com(Alaina) — Thu, 17 Jul 2008 14:47:44 -0400

Owner's Manual: Pedestal Powertraining By Brian An audio interview with Coach Johnson and video of the Pedestal exercises he describes can be found at http://runningtimes.com/apr08 Whether you're an improving 1500-meter runner or an aspiring Boston Marathon qualifier, core strength can help give your training and racing a boost. But, not only is it hard to get fired up about doing 300 crunches every morning when you wake up or the moment you finish a run, crunches aren't the only--or best--answer.With the idea of hardening some of his young middle-distance runners, Kansas State University distance coach Mike Smith incorporates a series of general strength workouts known as the Pedestal Routine into his program's daily workout regimen. It's a series of 10 quick core-building exercises that strengthen many muscle systems from mid-thigh to the bottom of the ribcage. If done regularly, the routine will build the abs, psoas muscles, hip flexors, upper hamstrings, glutes and numerous other structural systems that contribute to core stability. And that will ultimately allow a runner to exert maximal power throughout a workout or race and maintain an efficient, upright form, even when fatigued, Smith says. The bottom line is that, combined with a strong aerobic system, a sturdy structural system can help you drop race times, run better workouts and recover quicker."The concept of a pedestal is something that supports something from a strong, stable base," Smith says. "And in this case, your core is supporting your upper body and your legs. So the stronger that core is, the better we are able to sustain our power, flexibility and efficiency."For an 800-meter runner, it means creating more efficient power on a short-term basis. For a 10,000-meter runner or marathoner, it's about tolerating the impact and fatigue over a long period of time. And it can also help you avoid nagging overuse injuries and soreness that can keep you from a workout or force you to reschedule a race.Smith implemented the series of exercises because he was noticing a trend of young college runners being aerobically strong but structurally weak. The same might be said for marathoners who took up running in their late 20s to early 40s, which is why these exercises have such a broad reach. The beauty of the routine is that it can be done in about 10 minutes, depending on your fitness level. But be prepared to feel the burn. "We're really not talking about a lot of time for the benefit you're getting," he says. "It's not easy, but we have to get away from the notion that extra work is detrimental. With this routine, you're making yourself stronger to run faster and more efficiently, and you're making yourself less prone to injuries."1. Prone Hand Stand Single-Leg RaiseBegin from an elevated "push-up" position (1a) balancing on the hands with fully extended arms and a stationary foot; Lift the opposite leg upward (1b), keeping the toes pointing downward and the knee mostly straight; Continue the smooth, quick upward motion of the leg (1c) to near full rear extension. Return the leg back to the starting position (1d) and repeat 5-10 times on each leg. It's important to keep the body aligned in the same horizontal plane (1e) from the shoulder to the ankle of the stationary leg. Repeat 5-10 times on each leg. (It's easy to raise the hips too high on this exercise.)2. Supine Hand Stand, Single-Leg RaiseFrom a supine position (belly button facing upward), balancing on the hands with fully extended arms and a stationary foot, lift the opposite leg up to near full forward extension. Again, it's important to maintain postural integrity by keeping the hips in line with the plane of the body.3. Prone Elbow Stand Single-Leg RaiseFrom a prone position balancing on the forearms and elbows and one foot, lift the opposite leg upward to near full rear extension, keeping toes pointed downward and knees straight. It's important to keep the body aligned in the same horizontal plane from the shoulder to the ankle of the stationary leg. Repeat 5–10 times on each leg. view page: Prev 1 2 Next

http://runningtimes.com/Article.aspx?ArticleID=13142

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Trails Less Traveled - Interactive Graphic - NYTimes.com

nobody@vox.com(Alaina) — Thu, 26 Jun 2008 15:11:27 -0400

entral Park was designed for refuge, discovery and communing with society. Not for running. Yet 150 years later, its 843 acres are a paradise for runners. Learn new trails inside Central Park and listen to experienced runners describe their favorites.

http://www.nytimes.com/interactive/2008/06/26/style/20080626_FITNESS_MAP.html

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My sneaker habit makes more sense now (not really)

nobody@vox.com(Alaina) — Wed, 02 Apr 2008 08:21:12 -0400

NEW YORK (Reuters Life!) - Got a passion for buying sneakers? It could be a good sign, with a poll finding that people who buy three pairs of sneakers or more a year are far more likely to be a leadership type than other people.

http://www.reuters.com/article/lifestyleMolt/idUSSYD13590720080401?feedType=RSS

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Serious Eats: Photo of the Day: Barbecue Church

nobody@vox.com(Alaina) — Thu, 17 Jan 2008 19:04:25 -0500

Barbecue lovers, this is the church for you! While Barbecue Church may not be a haven of smoked porky goodness—the church is named after its location in Barbecue, North Carolina—good barbecue shouldn't be hard to find after worship is over.

http://www.seriouseats.com/required_eating/2008/01/photo-of-the-day-barbecue-church.html

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Go buy some art

nobody@vox.com(Alaina) — Wed, 16 Jan 2008 12:14:12 -0500

https://beta.beholder-art.com/search_results.html?keywords=mike+monteiro

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The Screw Shoe: The best way to run on packed snow and ice!

nobody@vox.com(Alaina) — Tue, 11 Dec 2007 12:32:33 -0500

Introduction Do you run on packed snow and ice? Are you tired of slipping and falling? The Screw Shoe is one solution to the problem! By inserting some screws into the bottom of your shoes you will be able to run in the worst of conditions. The process is quick, easy and costs next to nothing:-)

http://www.skyrunner.com/screwshoe.htm

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U.S. Food Policy: Nova's Marathon Challenge

nobody@vox.com(Alaina) — Wed, 05 Dec 2007 13:42:58 -0500

This Nova program uses the story of a group of non-athletes who train for the Boston Marathon as the vehicle to introduce a lot of other great material about nutrition and health, the interaction between genetic and environmental influences on fitness and athletic potential, the possibility of changing health behaviors in mid-life, and (perhaps unintentionally) about the ridiculous difficulty of running a marathon. You may find it motivating even if it doesn't make you want to run a marathon in particular. The show features Professor Miriam Nelson, from the Friedman School of Nutrition Science and Policy at Tufts University, in a starring role as both team scientist and inspiration.

http://usfoodpolicy.blogspot.com/2007/11/novas-marathon-challenge.html

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Recipe: Spiced Nuts With Sugared Bacon - New York Times

nobody@vox.com(Alaina) — Fri, 30 Nov 2007 15:32:46 -0500

2 cups unsalted, roasted mixed nuts (or use all almonds or cashews)1 1/2 tablespoons egg white, beaten slightly2 tablespoons granulated sugar1 teaspoon garam masala 3/4 teaspoon cumin 1/8 teaspoon cinnamon 1/8 teaspoon allspicePinch of cloves 1/2 teaspoon kosher salt 1/2 teaspoon cayenne pepper, to taste 3/4 pound sliced bacon 1/2 cup light brown sugar.

http://www.nytimes.com/2007/11/28/dining/281arex.html?ex=1353906000

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Magnetic Refrigerator Lights - The World's Biggest Show & Tell - craft, tech, diy

nobody@vox.com(Alaina) — Tue, 27 Nov 2007 11:12:39 -0500

Turn your fridge into a canvas for LED art. Any passerby can place and relocate the magnetic LEDs any way they wish to create illuminated pictures and messages. It's great for high traffic kitchens and It's fun for kids and adults alike.

http://www.instructables.com/id/Magnetic-Refrigerator-Lights/

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Serious Eats: Win Your Thanksgiving Turkey!

nobody@vox.com(Alaina) — Fri, 09 Nov 2007 15:46:12 -0500

Do you know where you're getting your turkey this year? Not yet? Then we've got a contest for you! The good folks at D'Artagnan are providing us with a turkey a day to give away to one lucky Serious Eats reader from today until Sunday, November 18. That's ten of these bad boys in all!*

http://www.seriouseats.com/required_eating/2007/11/win-your-thanksgiving-turkey.html

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emptyage : Jimmy Carter: He will slay your cat

nobody@vox.com(Alaina) — Wed, 07 Nov 2007 14:46:10 -0500

I saw this letter yesterday in a private library/document collection in Eufaula, Alabama—just over the river and around the way from Jimmy’s home in Plains, Georgia. It’s addressed to his sister-in-law Sybil Carter, Billy’s widow.5/13/90To Sybil,Lamentably, I killed your cat while trying just to sting it. It was crouched, as usual, under one of our bird feeders & I fired from some distance with bird shot. It may ease your grief somewhat to know that the cat was buried properly with a prayer & that I’ll be glad to get you another of your choice.I called & came by your house several times. We will be in the Dominican Republic until Thursday. I’ll see you then.Love, Jimmy

http://emptyage.honan.net/mth/2007/11/jimmy-carter-he.html

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Working Class Cats

nobody@vox.com(Alaina) — Mon, 05 Nov 2007 18:34:14 -0500

A blog about working class cats i.e. bodega & bookstore cats

http://www.workingclasscats.com/

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Serious Eats: Videos: Mario Unclogged: How to Sauce Pasta

nobody@vox.com(Alaina) — Tue, 16 Oct 2007 12:30:32 -0400

Editor's note: When we thought of who we wanted to star in Serious Eats' first regular video series, Mario Batali's name kept coming up over and over again. Why? He's funny, passionate, generously spirited, smart as hell, and a great cook. So we hope you'll enjoy Unclogged, Mario Batali as you've never seen him before. Ed Levine

http://www.seriouseats.com/videos/2007/10/mario-batali-video-how-to-sauce-pasta.html

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Get Lost: Artists Map Downtown New York

nobody@vox.com(Alaina) — Wed, 22 Aug 2007 09:52:23 -0400

GET LOST is a collective portrait of downtown New York. Twenty-one international artists were invited to create a personal view of the city and draw a map of downtown New York, uncovering a territory that is both real and imaginary.

http://www.newmuseum.org/getlost/index.html

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Why New Yorkers Last Longer -- New York Magazine

nobody@vox.com(Alaina) — Sat, 18 Aug 2007 10:14:28 -0400

http://nymag.com/news/features/35815/?imw=Y

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