February 9, 2009
I was surfing around today, looking for new recipes, yoga insights etc, and I remembered that Woody Harrelson had a cool/eco/activism website, it’s called Voice Yourself - transforming the world together . On this site are cool tips on leaving a lighter footprint, political activism, recipes and yes Yoga with Woody! click here to download the yoga workout
I used this flow as the base for our Yoga for Runners class tonight and it’s wonderful for opening the hip, stengthening the core, and all-over release of tension. I added a warm-up of Sun Salutations and a couple of my favourite core postures at the end of the class.
This is a great yoga practice to add to your routine at least once per week, it takes about 60 minutes if you add in the Sun Salutations. Make sure to take at least 5 minutes in Savasana pose at the end of the practice.
February 7, 2009
This morning our first group added in a 1km tempo run at about the 6km mark and the second group decided to add one more 1km tempo run after a brief recovery. Here is Hal Higdon’s description of a tempo run:
This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the “Thinking Runner’s Workout.” A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.
Jackie from our class has a great Tempo Run Tip:
Make plans to meet someone after your run at your favorite coffee shop, and leave yourself just enough time that you have to run faster than normal to get there on time! Great motivation.
Jackie is also our Green Living Expert, here is her Green Tip:
carry your travel mug in your water belt instead of your water bottle, then you can use your mug for your coffee! Organic Cappuccino anyone…