Up and Coming

If you participated in the SWITCH challenge you need to perform “Grace Under Fire” and the CrossFit Total this week!

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = 20:56.

Post times to comments.

Sampson Stretch

Remember that running is a skill!  If you don’t know what POSE is, then watch these two intro videos, Part 1 wmv/mov and Part 2 wmv/mov.

Learning this method is not easy, but what I always say is, at least it gives you something else to think about other than, “Running sucks!”  The question is what are you thinking about while you run?  I wrote about this topic a while ago and it remains the best advice I have heard on how to develop better running technique.  The idea is to only think about pulling your foot off the ground.  Not about where your foot is landing or how your body is positioned, but just pull your foot off the ground.  I was recently describing my inner monologue during a recent 5k.  I used this concept the entire time.  All I kept saying to myself was to not get lazy and don’t shuffle my feet along the ground.  No matter how tired I got, I would never be too tired to pick my foot off the ground one more time.

  Its just a foot, just pick the damn thing up!

  Just keep pulling it up and High!  Over and over!  I do a million squats, I will always have the strength to pick my foot off the ground no matter what!

  Quick, quick, keep picking that foot up, thats all I kept thinking.  Give it a try today and if you need some motivation, let John Fox inspire you…