This past weekend was definitely one of the highlights of the year, an elite mile associated with one of the most historic road races in the country- Falmouth! The race is an exciting event held at twilight, fans lining the track. With only one women's elite race, it was a fun atmosphere from the start as all of us coagulated into a big warmup group and got prepared to rock and roll. (Fellow beast Jessica Tebo, coming off injury to run her first mile race in 3 years, and I also got ready to run our first mile together as teammates- having raced plenty of times in the past while at UW and SPU.) It was a slow and strategic race coming down to a :59 last 400m- a slow overall time of 4:41.39 but a great learning experience for me as I continue to figure out how to race in these situations. This race differs from others because the meet houses athletes with "host familys" throughout the area. I stayed with the Greens, who also housed my teammate and rabbit for the weekend Cas Loxsom, and other milers Will Leer, Aisha Praught and Ashley Miller.The host family took fabulous care of us, providing the essentials for a great race including walks on the beach, delicious coffee and lobster races! This was especially interesting to me, the lobster that moves first gets plopped into the cooker...BIG stakes on the line. I also didn't realize that you can actually eat pretty much all of the lobster- including the eyes and green stuff on the inside...
The history of the meet itself is very cool:
"The genesis for a summer road race in Falmouth began in 1972. Tommy Leonard was a bartender form Boston who was working at the Brothers Four. He was into running before running was in, and so when the 1972 Olympic Marathon in Munich appeared on a TV set in the lounge, the irrepressible "T.L." began offering analysis of the race.
Leonard became so engrossed in the performance of a kid named Frank Shorter that he shut down the bar to watch the first American since 1908 win the Olympic Marathon.
"Wouldn't it be fantastic," said Leonard that day in 1972, "if we could get Frank Shorter to run in a race on Cape Cod?"
And the rest, as the saying goes, is history. And oh, what a history Falmouth has. Leonard, with the considerable help of Falmouth High track coach John Carroll and support from then-town recreation director Rich Sherman, pulled together the first race in 1973. About 100 people entered.
The next year the field swelled to 445 entrants as an unknown who was called "Will Rodgers" —the world would later come to know him as "Boston Billy Rodgers" — upstaged renowned miler Marty Liquori to win the 1974 race.
And then, Tommy Leonard's summer-of-'72 dream came true. The Olympic gold medallist, Frank Shorter, came to town to win the 1975 Falmouth Road race in a shootout with Rodgers, who was fresh off his first victory in the Boston Marathon. There were 850 runners in the race —that was a lot in those years —and Falmouth was established as one of the best non-marathon races in the country, if not the world."
Here's a link to the race: http://www.runnerspace.com/video.php?video_id=98864#ooid=BuaTB1ZDq1R2qU0hyyMRJH8glh_-SG2I
Here's a link to the post-race interview: http://www.runnerspace.com/video.php?video_id=98867#ooid=BibzB1ZDq-yc5zdGwLYP7q9lZnWfDaYy
BLANKENSHIP, MACKEY TAKE FALMOUTH MILE TITLES
By Chris Lotsbom, @ChrisLotsbom
(c) 2013 Race Results Weekly, all rights reserved - Used with permission.
FALMOUTH, MASS. (10-Aug) -- The 2013 Falmouth Mile proved exciting once again here at Falmouth High School on Cape Cod. Americans Ben Blankenship (3:56.27) and Katie Mackey (4:41.39) earned $2,000 a piece with their wins under the lights.
BLANKENSHIP LEADS TEN MEN UNDER 4:00
Ben Blankenship sure is happy he chose to run the Falmouth Mile here on Saturday night. Coming away with the victory in 3:56.27, the 23-year-old was elated and a bit surprised.
"Biggest celebrity in the world right now," he said with a joking smile, posing for pictures with fans after the twilight win.
Ten days ago, Blankenship said he wasn't even considering racing the mile, held at Falmouth High School's James Kalperis Track on the eve of the New Balance Falmouth Road Race. Asked by his manager, Stephen Haas, if he wanted to take part in the event's 19th running, Blankenship originally said "no."
"I said no, I really didn't want to run. My season kind of went like shit all year," he told Race Results Weekly, explaining the situation. "After a few workouts last week I felt really good about it and I came out and ran well."
Ran well indeed. After pacesetters Cas Loxsom and Danny Stockberger stretched the field out over the first kilometer, Blankenship sat back behind fellow Americans Andrew Bumbalough, Garrett Heath, and 2012 champion David Torrence. At the bell, the field were just shy of three minutes, beginning to bunch up for the final push home. That's when things got interesting.
First Heath surged, then it was Torrence making a move on the backstretch. With 200 meters to go, Blankenship sat on the pair's outside shoulder; seconds later, the University of Minnesota graduate took over just as he saw daylight open up.
"I kinda just kept moving up," said Blankenship. "I found a really good open slot and just held on for dear life."
Powering down the homestretch with the standing crowd cheering, Blankenship only looked back once to see where Will Leer --who went from fifth with 200 meters to go to second on the homestretch-- was as the two approached the finish.
In the end it was Blankenship, timing 3:56.27 to Leer's 3:56.45.
"A win is always a great thing lining up against this caliber of guys, you never know what's going to happen," said Blankenship, with sweat still coming down from his long hair. "That last lap got a little shaky and could've gone any way. I just walked out of it a little bit.
"I wanted to end my season on a good note and this definitely was," he said.
Leer was pleased with his placing, though said the late night conditions may have played a factor in the race's outcome.
"You know, it was like running through tunnels. You get these stretches of light down the straightaway and then you hit the dark and everyone's like running blind. You can't really see your spikes and it's crazy. But it was a really fun atmosphere and great crowd for being so late the night before an early morning road race," he said. "Very fun event."
Rounding out the top five was Matt Elliott (3:57.45), Jack Bolas (3:57.49), and Elliott Heath (3:57.91). Torrence finished sixth in 3:58.14. In total, each of the ten athletes who finished the race broke four minutes. It is the second time in three years that the event has seen ten men finish under the famed barrier in one race; in 2011, ten men went under four minutes led by Jordan McNamara in an event record of 3:54.89 (including Christian Hesch, who subsequently received a drug ban for EPO in 2012).
MACKEY CONTINUES TO IMPRESS WITH VICTORY GOING AWAY
With the sun setting over Falmouth High School, Katie Mackey was able to claim victory in the women's elite portion of the Falmouth Mile thanks to experience gained racing this summer.
After slow opening laps of approximately 78.6 and 72.0 seconds, the 25-year-old University of Washington alum trusted her gut to wait one more lap before going to her kick. As the field of nine took the bell together, Mackey remained calm and recalled the USA National Championships, where she finished a disappointing ninth in the 1500m final.
"When I was at USA's I started my kick too early, then I tied up and was bouncing all over the place like a little ping pong ball, and that's just not smart. You have to be strong and smart to run a good race," she said.
Over the course of the spring and summer, Mackey's focus on tactics and perfecting her strategy has paid off; since April she has set personal bests at 800m, 1500m, and 5000m. She waited until 300 meters remained to overtake Heidi Gregson in front. Turning to a gear no one else could match, Mackey came down the homestretch with a comfortable lead, timing 4:41.39 ahead of Heather Kampf's 4:42.93.
"This has really been a good learning year for me, and I have just really been focusing on not wasting energy during the race, being more gradual during the race and having that strong kick when it counts," she said with a smile. "I was really excited I could pull it together tonight."
Mackey noted how her recent race at the Sainsbury's Anniversary Games IAAF Diamond League meet gave her added confidence. In London, she finished as the top American over 1500m, defeating both Mary Cain and Morgan Uceny.
"I could not have imagined up that scenario in London even if they would have asked me to, it was out of my wildest dreams," she said, noting the fire filled pyrotechnics and meeting Usain Bolt in the call area, two things that made the meet even more memorable. "That experience was one of the coolest that I ever had."
More than anything, Mackey feels 2013 has helped her gain confidence and develop into a true professional runner.
"Coming into this part of the season and still feeling strong, and being able to finish races and being able to handle travel, I can tell this is my third year as a pro," she said. "I can handle things that I maybe I hadn't been able to handle my first couple years as a rookie. I'm kind of growing into it. You know, the last couple years I would describe myself as a rookie but now I don't feel like a rookie anymore. I feel like I'm getting used to being a professional runner and that's exciting for me."
Kampf's runner-up finish was very good considering she won the GNC Live Well Liberty Mile roughly 24 hours prior in Pittsburgh. Traveling here to Cape Cod proved challenging for the 26-year-old, as she got sick on her flight and had to take a four hour bus ride that on a normal day would've taken two hours.
"It was different than usual but I think it was a good time to be able to test what you're made of even in unusual situations, and I'm happy with how things turned out today," she said.
Sara Vaughn was third, followed by Heidi Gregson and Jessica Tebo.
In the Tommy Cochary High School miles, Stella Worters and Garrett O'Toole came out victorious on the girls and boys sides, respectively. Both won going away, timing 5:14.01 and4:25.46.
Falmouth Elite Women’s One Mile Run
Record: 4:25.27 – Suzy Favor-Hamilton, Glarus, WI 2002
^ Bonus Money under 4:32
1.Katie Mackey - Seattle, WA 4:41.39
2. Heather Kampf - Minneapolis, MN 4:42.94
3. Sara Vaughn - Beaverton, OR 4:43.28
4. Heidi Gregson - Sydney, AUS 4:44.32
5. Jessica Tebo - Sammamish, WA 4:45.69
6. Emily Infeld - Washington, DC 4:45.73
7. Stephanie Garcia - Charlottesville, VA 4:46.12
8. Aisha Praught - Moline, IL 4:47.54
9. Ashley Miller - Tipton, IA 4:50.73
A few pics with my host family, host mom debbie and the lobster racing..
The last of my European races took me to Ghent, Belgium where I raced an 800m- setting a new pb despite the windy conditions and not quite dipping under the 2:02 barrier but getting as close as possible with a 2:02.00. I hope to finally get under before this season is over! The race went out well, with the rabbit taking us through in :59 and thanks to Nicole Sifuentes and D Cummins there was plenty of competition down the homestretch. (Also, if you've ever wondered what that final step of an 800m feels like the snapshot this photographer captured comes as closely as I've ever seen...those of you who have reaced an 800m can relate...) Of course, no race in Belgium would be complete without some post-race Stella Artois (costs as much as water) authentic Belgian waffles (I could live on them for the rest of my life alone) amid some medieval architecture.
Interesting article on the NYT Health and Science Blog today about how exercise and diet can actually affect the behavior of your genes:
Exercise promotes health, reducing most people’s risks of developing diabetes and growing obese. But just how, at a cellular level, exercise performs this beneficial magic — what physiological steps are involved and in what order — remains mysterious to a surprising degree.
Several striking new studies, however, provide some clarity by showing that exercise seems able to drastically alter how genes operate.
Genes are, of course, not static. They turn on or off, depending on what biochemical signals they receive from elsewhere in the body. When they are turned on, genes express various proteins that, in turn, prompt a range of physiological actions in the body.
One powerful means of affecting gene activity involves a process called methylation, in which methyl groups, a cluster of carbon and hydrogen atoms, attach to the outside of a gene and make it easier or harder for that gene to receive and respond to messages from the body. In this way, the behavior of the gene is changed, but not the fundamental structure of the gene itself. Remarkably, these methylation patterns can be passed on to offspring – a phenomenon known as epigenetics.
What is particularly fascinating about the methylation process is that it seems to be driven largely by how you live your life. Many recent studies have found that diet, for instance, notably affects the methylation of genes, and scientists working in this area suspect that differing genetic methylation patterns resulting from differing diets may partly determine whether someone develops diabetes and other metabolic diseases.
But the role of physical activity in gene methylation has been poorly understood, even though exercise, like diet, greatly changes the body. So several groups of scientists recently set out to determine what working out does to the exterior of our genes.
The answer, their recently published results show, is plenty.
Of the new studies, perhaps the most tantalizing, conducted principally by researchers affiliated with the Lund University Diabetes Centre in Sweden and published last month in PLoS One, began by recruiting several dozen sedentary but generally healthy adult Swedish men and sucking out some of their fat cells. Using recently developed molecular techniques, the researchers mapped the existing methylation patterns on the DNA within those cells. They also measured the men’s body composition, aerobic capacity, waist circumference, blood pressure, cholesterol levels and similar markers of health and fitness.
Then they asked the men to start working out. Under the guidance of a trainer, the volunteers began attending hourlong spinning or aerobics classes approximately twice a week for six months. By the end of that time, the men had shed fat and inches around their waists, increased their endurance and improved their blood pressure and cholesterol profiles.
Less obviously, but perhaps even more consequentially, they also had altered the methylation pattern of many of the genes in their fat cells. In fact, more than 17,900 individual locations on 7,663 separate genes in the fat cells now displayed changed methylation patterns. In most cases, the genes had become more methylated, but some had fewer methyl groups attached. Both situations affect how those genes express proteins.
The genes showing the greatest change in methylation also tended to be those that had been previously identified as playing some role in fat storage and the risk for developing diabetes or obesity.
“Our data suggest that exercise may affect the risk for Type 2 diabetes and obesity by changing DNA methylation of those genes,” says Charlotte Ling, an associate professor at Lund University and senior author of the study.
Meanwhile, other studies have found that exercise has an equally profound effect on DNA methylation within human muscle cells, even after a single workout.
To reach that conclusion, scientists from the Karolinska Institute in Stockholm and other institutions took muscle biopsies from a group of sedentary men and women and mapped their muscle cell’s methylation patterns. They then had the volunteers ride stationary bicycles until they had burned about 400 calories. Some rode strenuously, others more easily.
Afterward, a second muscle biopsy showed that DNA methylation patterns in the muscle cells were already changing after that lone workout, with some genes gaining methyl groups and some losing them. Several of the genes most altered, as in the fat cell study, are known to produce proteins that affect the body’s metabolism, including the risk for diabetes and obesity.
Interestingly, the muscle cell methylation changes were far more pronounced among the volunteers who had ridden vigorously than in those who had pedaled more gently, even though their total energy output was the same.
The overarching implication of the study’s findings, says Juleen Zierath, a professor of integrative physiology at the Karolinska Institute and senior author of the study, is that DNA methylation changes are probably “one of the earliest adaptations to exercise” and drive the bodily changes that follow.
Of course, the intricacies of that bogglingly complex process have yet to be fully teased out. Scientists do not know, for instance, whether exercise-induced methylation changes linger if someone becomes sedentary, or if resistance training has similar effects on the behavior of genes. Nor is it known whether these changes might be passed on from one generation to the next. But already it is clear, Dr. Ling says, that these new findings “are additional proof of the robust effect exercise can have on the human body, even at the level of our DNA.”
Ever wondered like it's like inside a Diamond League Event like this weekend's Sainsbury's Anniversary Games? Well, this being my first one internationally I'm here to spill the scoop!!
From the moment I arrived in downtown London at the Grange Tower Bridge Hotel, I knew that this meet was slightly different than others I've competed in- for starters, fans were standing outside on the sidewalk for hours at a time enthusiatically gathering autographs and wishing athletes good luck in their competitions.
Inside the hotel is an athletes dream come true: super friendly and helpful meet staff greet you as soon as you walk in (need help getting teammates tickets? No prob!), not to mention unlimited water bottles and fruit everywhere (staying hydrated has never been so easy). With the plush accomodations, awesome views of downtown London and all the delicious food served at meal times (food served out of fine silver just tastes better by default right?) it's hard to not feel completely pampered. Fine tuning is no issue, with the magic hands of the meet physios available.
If I thought all of that was a novelty, when I arrived at the Olympic Stadium I was blown away. Warming up with the fastest man in the world chilling in the corner was a bit distracting (don't stare, don't stare, don't stare) but after I out kicked him on a few pre-race striders I knew I was ready to race.
It was the most incredible and jaw dropping experience to stand in a stadium filled with 70,000 people- and if that wasn't enough there were fireworks and fire blasters that fired at the finish of every race. I mean, I couldn't have even dreamed up anything more exciting!
Women's 800 m Place Name Club Time 1 Kate Mackey USA 2.02.21 2 Laura Crowe IRL/Riocht 2.02.63 3 Diane Cummins Canada 2.02.80 4 Elian Periz Spain 2.02.87 5 Ciara Everard IRL/UCD 2.02.96 6 Carolyn Plateau England 2.03.04 7 Emily Dudgeon Scotland 2.03.09 8 Khadija Rahmouni Spain 2.03.47 9 Chanelle Price USA 2.03.63 10 Selma Kajan Australia 2.05.73 11 Stephanie Herrick USA 2.06.07
A link to the Women's 1500m, KBC Night of Athletics (Heusden):
KBC Nacht- what a fun way to kick off this European stint! I just love the way European track meets are run: the beer flowing freely, the music playing loudly and fans surrounding the track and enjoying themselves. It's an atmosphere that just can't be beat. The race went out hard from the gun, and I had a group of ladies to work with as I was able to make my way towards the lead pack, not quite catching them in the last few meters. I've seemed to have more than one close finishes this year, but this one might have been the closest yet! It was encouraging to run a great time for myself (and see training partner Brie set a 3 second pb!) and feel smooth and bouncy as I prepare for my next race in a few short days- an 800m at the Morton Games this Wednesday in Dublin, Ireland!
|14||5||82||DE GRANDE LINDSEY||4:09.20||BEL||Sen||4:17.54|
I've finally arrived here in Teddington, UK to kick off the European season, and I couldn't be more excited about "home base" for the next couple weeks! Located right down the street is Bushy Park, one of 6 "royal gardens" and a runner's dream- it spans 1,100 acres and is filled with soft well groomed trails and perfectly manicured grass fields. The people are friendly, the cute town center has some good restaurants and coffee shops and it's easy to catch a train into downtown London. We decided to take advantage of some beautiful weather and spent the afternoon riding the London Eye (the tallest ferris wheel in Europe) to get our bearings of the city, and admired Big Ben and Buckingham Palace. With the bug to do some sightseeing temporarily cured, the next couple days are all about getting ready for KBC Night of Athletics this Saturday in Heusden, BE where I will race the 1500m. St. Mary's University has a wonderful track where we were able to shake the travel out and get some bounce in our legs again!
Being an emotional competitor can be a great asset, and at the same time, a great downfall. Keeping the fire, hope, belief, passion and confidence burning strongly while also learning to control it with patience, timing and precise execution- this is the skill that a racer learns. To race with all the emotions of the heart, BUT harnessed equally by the head. This weekend the 1500m final was one of the more painful learning experiences I’ve had. Championship races are often outliers, run much more tactically than any other races during the season. When the pace is slow, everyone is bunched up and staying in a position to move is of the utmost importance- so is knowing when to move and when to wait. Getting fired up can lead to wasting crucial energy mid-race jostling around for position only to tie up when you “press on the gas” in the final 300 meters and 100 meter homestretch. This is exactly what I did, finishing in 9th place. I wanted to make that world team more than anything and felt great, so I'm definitely kicking myself and feeling a bit stupid- but I'm hoping to take these valuable learning opportunites with me into the rest of the season and beyond!
I was able to come back out the next day and race the 5000m as well, where I placed 8th behind my training partner, Brie Felnagle in another tactical race. It was my first time racing the 5k at USA’s, and I was happy to be out there getting one more opportunity to race before heading home to Seattle.
A few days later the sting still lingers, but I am hopeful about the rest of the competitive summer season. I’m excited to gear up for this next month, where I will travel with the Brooks Beasts Track Club over to the UK which will serve as our home away from home while we race in Ireland, Belgium, Sweden and wherever else the oval office beckons our names! I come away from this weekend grateful for the amazing opportunities I’ve had so far this year- both in training and racing- and looking forward to some more before I hang up the spikes for the year!
Here is a link to the results on USATF: http://www.usatf.org/2013OutdoorsResults.aspx
Tomorrow begins one of the most exciting weeks of the year for me, USA Outdoor Nationals here in Des Moines, Iowa! Below are the heat sheets for the 1500m prelims which I race tomorrow at 4:40pm, the schedule and TV broadcasting info for those of you interested in catching it on TV! More info is available at: http://www.usatf.org/Events---Calendar/2013/USATFCS/Events/USA-Outdoor-Track---Field-Championships.aspx
June 20-23, 2013
Des Moines, IA
The USA Outdoor Track & Field Championships return to Track Central USA for 2013. Following the Olympic year in London, the 2013 Championships will serve as the selection event for the coveted spots to represent Team USA at the IAAF World Championships August 10 - August 18 in Moscow, Russia. The USA Outdoor Track & Field Championships are also the final stop of the 2013 Outdoor USATF Championship Series, following stops at the Drake Relays and Penn Relays in April, the adidas Grand Prix in May and the Prefontaine Classic in June.
Hosted by Greater Des Moines and Drake University, Iowa looks to continue long and storied legacy as a track and field destination. Drake Stadium has once before played host to the USA Outdoor Track & Field Championships in 2010, three times the NCAA Outdoor Track and Field Championships in 2008, 2011, and 2012, and 104 editions of the Drake Relays.
Event 10 Women 1500 Meter Run Senior =============================================================================== 12 Advance: Top 3 Each Heat plus Next 6 Best Times World: 3:50.46 9/11/1993 Yunxia Qu, CHN American: 3:57.12 7/26/1983 Mary Slaney, Athletics West Name Year Team =============================================================================== Heat 1 Prelims 1 Amanda Eccleston Michigan 2 Katherine Mackey Brooks 3 Renee Tomlin Nike 4 Cory McGee Florida 5 Amanda Winslow Florida State 6 Dana Mecke Unattached 7 Nicole Schappert Brooks / NYAC 8 Rebecca Friday Oregon 9 Mary Cain Bronxville H 10 Christina Cazzola Unattached 11 Emily Lipari Villanova 12 Treniere Moser Nike 13 Laura Roxberg Missouri 14 Lauren Penney Syracuse Uni 15 Lianne Farber North Carolina 16 Carly Hamilton Georgia Heat 2 Prelims 1 Hillary Holt Coll of Idaho 2 Stephanie Brown Arkansas 3 Amanda Mergaert Utah 4 Kristen Findley Vanderbilt U 5 Shannon Rowbury Nike 6 Heather Wilson Unattached 7 Morgan Uceny adidas 8 Callie Thomas Unattached 9 Kate Grace Oiselle / NJNYTC 10 Kerri Gallagher Pacers/New B 11 Gabriele Anderson Brooks / TmUSAMn 12 Jordyn Smith Team Run Eug 13 Sarah Brown New Balance 14 Rachel Schneider Georgetown U 15 Rebecca Tracy Notre Dame 16 Ashley Miller Unattached
All broadcast times Eastern. Check local listings.
|June 21||LIVE 8-10 p.m. on ESPN2|
|USATF 36: Sanya Richards-Ross - 7-7:30 p.m. on NBC Sports Network|
|USATF 36: Sanya Richards-Ross - 11:30 p.m.-midnight on NBC Sports Network|
|June 22||LIVE 4-5 p.m. on Universal Sports|
|LIVE 5-7 p.m. on NBC Sports Network|
|June 23||2-3 p.m. on Universal Sports|
|LIVE 3-4 p.m. on NBC Sports Network|
|LIVE 4-6 p.m. on NBC
Day Two -- Thursday, June 20th
|10:00am||110m hurdles||jr. men||decathlon|
|10:30am||long jump||jr. women||heptathlon|
|11:00am||discus throw||jr. men||decathlon|
|11:00am||110m hurdles||jr. men||1st round|
|11:15am||high jump||jr. women||final|
|11:30am||100m hurdles||jr. women||1st round|
|11:45am||triple jump||jr. men||final|
|11:50pm||100m||jr. women||1st round|
|12:00n||javelin throw||jr. women||heptathlon|
|12:10pm||100m||jr. men||1st round|
|12:30pm||800m||jr. women||1st round|
|12:30pm||shot put||jr. men||final|
|12:50pm||800m||jr. men||1st round|
|1:00pm||triple jump||jr. women||final|
|1:25pm||3000m St||jr. men||final|
|1:30pm||pole vault||jr. men||decathlon|
|1:40pm||100m hurdles||jr. women||final|
|1:48pm||110m hurdles||jr. men||final|
|2:15pm||discus throw||jr. men||final|
|2:30pm||shot put||jr. women||final|
|3:00pm||3000m St||women||1st round|
|3:40pm||javelin throw "a"||jr. men||decathlon|
|4:10pm||400m hurdles||men||1st round|
|4:40pm||javelin throw "b"||jr. men||decathlon|
|4:45pm||pole vault||jr. men||final|
|5:30pm||hammer throw||jr. women||final|
|9:25pm||end of day 2|
|Day Three -- Friday, June 21st|
|12:00n||javelin throw||jr. women||final|
|12:20pm||200m||jr. women||1st round|
|12:45pm||200m||jr. men||1st round|
|1:00pm||hammer throw||jr. men||final|
|1:10pm||1500m||jr. women||1st round|
|1:10pm||long jump||jr. women||final|
|1:15pm||pole vault||jr. women||final|
|1:20pm||long jump||jr. men||final|
|1:30pm||1500m||jr. men||1st round|
|1:55pm||400m||jr. women||1st round|
|2:15pm||400m||jr. men||1st round|
|2:40pm||3000m St||jr. women||final|
|3:00pm||400m hurdles||jr. women||1st round|
|3:25pm||400m hurdles||jr. men||1st round|
|4:10pm||3000m St||men||1st round|
|5:15pm||100m hurdles||women||1st round|
|5:45pm||400m hurdles||women||1st round|
|6:20pm||high jump||jr. men||final|
|9:35pm||end of day 3|
|Day Four -- Saturday, June 22nd|
|6:30am||20,000m race walk||women||final|
|8:30am||10,000m race walk||jr. men||final|
|12:00n||javelin throw||jr. men||final|
|12:45pm||discus throw||jr. women||final|
|1:30pm||400m hurdles||jr. men||final|
|1:38pm||400m hurdles||jr. women||final|
|3:00pm||javelin throw "a"||men||decathlon|
|3:10pm||110m hurdles||men||1st round|
|4:00pm||javelin throw "b"||men||decathlon|
|6:00pm||end of day 4|
|Day Five -- Sunday, June 23rd|
|7:00am||20,000m race walk||men||final|
|8:45am||10,000m race walk||jr. women||final|
|5:00pm||end of day 5/meet|
I have a love/hate relationship with ab exercises using the stability ball...they are challenging but work so well!! (Tip: keep your abs flexed throughout the exercises to keep the back straight and pelvis in a good neutral position.) Here are a few great moves from Women's Health:
Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball, hands in loose fists (a). Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms; extend as far as you can without allowing your hips to drop (b). Pause, then bend your elbows to roll the ball back to start. Repeat eight to 10 times.
Lie faceup on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor (a). In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet (b). Squeeze the ball with your legs and lower your arms and legs back to the floor (c). Repeat, passing the ball back to your hands. That's one rep. Do eight to 10.
Rest your upper back on a stability ball and cross your left leg over your right knee (a). Lower your hips toward the floor (b). Pause, then press through your heel to return to start. That's one rep. Do eight to 12, then repeat on the other side.
Get into a pushup position with your hands shoulder-width apart on the floor and your shins resting on top of the ball (a). Keeping your hips square to the floor, lift your right hand and tap your left shoulder (b). Return to start and repeat with the other arm. Continue alternating for a total of 26 reps.
See the full article: http://www.womenshealthmag.com/fitness/stability-ball-roll-out?workout=33774
I would never miss an opportunity to come back for a weekend and race in a city that I love so much, Portland! The PNW weather couldn't have cooperated more, what a gorgeous night for some fast track and field. Unfortunately, for me, it was not the night to better my 800m PR, but I came away reflecting on how every race is a great learning opportunity. I've been racing for 13 years, and I still make tactical errors in races and learn something from each one- in my mind, this is part of what makes track and field challenging, exciting and most of all- fun! 800's are so short that one wrong move, misjudgement or misplaced acceleration can be the difference between winning the race and setting a pr- or not. Last night I was especially reminded of the importance of protecting space in the last 200 meters, as I wedged myself into a box on the final curb missing a chance to move and potentially run a faster time. Hopefully I get another shot later on down the road! It's important to learn from mistakes as it is to take away something positive from each race, and I'm excited that my hamstring which kept me from racing last weekend feels almost healed and handled last night well. Now that I accomplished a little sharpening, I can't wait to hop on the plane in about a week and race in Des Moines, Iowa! Woohoo!
Event 11 Women 800 Meter Run High Performance =================================================================== Meet Record: M 2:02.63 6/11/2011 Katie Mackey, Brooks Beasts USATF-A: A 2:05.00 USATF-B: B 2:06.50 Name Year Team Finals H# =================================================================== Finals 1 Simpson, Jemma Otc 2:04.46A 1 2 Mackey, Katie Brooks Beasts 2:04.94A 1 3 Leblanc, Annie Unattached 2:05.50B 1 4 Jackson, Dominique Unattached 2:05.54B 1 5 Cox, Chelsea Georgetown U 2:05.71B 1 6 Carlyle, Laura Bowerman AC 2:05.89B 1 7 Zorich, Brett Bay Area Track Club 2:07.16 1 8 Limage, Junia Bowerman AC 2:07.61 1 9 Michels, Linsie Unattached 2:08.20 2 10 Wetzel Sinnett, Rose Club Northwest 2:08.64 2
Q&A with coach Danny Mackey: Weight Lifting and Plyometrics
Why is it beneficial to change lifting duration (reps and sets), weight and exercises throughout the season? Why incorporate plyometrics into the last month of training before nationals?
We change the weight load, duration and exercises based on our running training to mirror and support what we are doing on the track. The team did plyometrics in the pre-season and now again near the end of the season because A) in pre-season the duration is high but the overall intensity in training stress is low. Since plyometrics are hard on the musecule-skeletal system I want to prep the body for harder track and running session come mid-season. Also, I think it helps keep a speed element in our training even though we are not sprinting. I like to add them again in the later part of the season to stimulate the nervous system and motor-units since this is when the big racing is coming. Plus, our duration is dropping so the athletes should be rested enough to absorb and handle the plyo stress. One final thought is that I like to use weight training to through different stresses at our body both hormonally and acutely. So to avoid plateauing from the monotony of running I like to add in a wide range of reps and weight load, from 2 x 45 seconds at 60% max to 5 x 3 reps at 95% max.
Part II of the panel discussion on hypothyroidism goes into more depth about the specifics and possible benefits of synthetic thyroid. Steve Magness, Danny Mackey, and Lauren Fleshman debate the nature of "performance-enhancing" and explain why there's some controversy to the diagnoses.
Watch Part I HERE.
Read the original Wall Street Journal article HERE.
Magness elaborates on the thyroid debate on his blog HERE
Again, we know that people don't have time to watch the entire discussion, so timestamps about important talking points are listed below.
0:00 - If an athlete takes thyroid medication to get the thyroid back to its original level, should that be considered performance-enhancing? (Mackey, Fleshman)
2:50 - Magness explains auto-immune disorder and recovery between workouts
4:46 - What are the hypothetical benefits of synthetic thyroid? Magness elaborates on hypoxia-induced factor 1 (regulator for EPO increases) and an increase in red blood cells.
6:45 - Mackey questions the ethical benefits of giving athletes a 1% gain
7:43 - Fleshman signs off and gives a final message to the running community
9:45 - In a perfect world, how would the anti-doping organizations monitor synthetic thyroid?
10:52 - The link between hyperthyroid and HGH in the MLB
12:12 - Mackey went to two different endocrinologists and was given two different diagnoses
14:23 - Can there be a universally accepted level that distinguishes hypothyroidism? (Magness and Mackey)
16:50 - Mackey's closing thoughts and coaching philosophies
18:04 - Magness' concluding thoughts on why the thyroid is such a complex issue ("Diagnoses is key.")
21:24 - If any college elite athlete wants to get a thyroid study going, contact Magness!
We also really enjoyed Fleshman's closing quote, so we included it below:
"Why would you do something now that's going to be illegal two or three years from now that will put all of your previous accomplishments in question? Where we look back at the stars of the '70s, '80s, and '90s and question all kinds of things they did because of advancements in anti-doping since then. Your legacy will not live unless you do things right and unless you follow the spirit of the law. So, that's the perspective I take and just encourage people to take."
Also, here is an interesting article from the Garden of Life blog that discusses ways your diet and specific foods can affect the thyroid:
For millions of Americans—about 27 million, half of which who don’t realize that they have a problem—their thyroid is either hyperactive or is not active enough. It’s hard to pin down, too, since many of the indicators of an unhealthy thyroid masquerade as other issues—even as chronic lack of sleep or the natural aging process.
For starters, however, it’s important to know just what the thyroid is and what it does. A butterfly-shaped gland located in your lower neck, the thyroid is instrumental in the body’s metabolic processes—specifically releasing two primary hormones called triiodothyronine (T3) and thyroxine (T4) which control your metabolism.
Those two hormones, T3 and T4, are powerhouses, too. They go through the bloodstream, helping your cells get energy from the foods you eat and setting your metabolism at the cellular level. Those same thyroid hormones are also the ones which help to regulate body temperature, blood calcium levels as well as growth and development, including infancy when they are instrumental in brain development.
There are some foods that can interfere with proper thyroid health, however. Those include common vegetable oils found in most conventional foods, such as corn, soybean, canola, sunflower, safflower and others, which are chemically altered in the processing methods. Consuming them can adversely alter your health at the cellular level and can lead to cardiovascular unhealth plus much more. These unhealthy oils are found routinely in processed foods—in everything from salad dressings and mayonnaise to fast food, crackers and conventional baked goods. In short, these are solvent-extracted oils and are among some of the worst things for your health, including your thyroid—so avoid them.
Along these same lines, the polyunsaturated fatty acids found in corn and soy beans—typically fed to livestock to fatten them up—are the chemical equivalent to vegetable oil. Corn and soybeans have an anti-thyroid effect which causes the animals to gain weight and, when consumed by humans, results in unhealthy thyroid effects and causes humans to gain weight as well.
Then there’s gluten, which is in more foods—including wheat, rye, barley and processed foods— and products than most people know. Gluten can trigger autoimmune responses, including Hashimoto’s thyroiditis, in people who are sensitive to gluten.
Additionally, non-fermented soy—mentioned earlier—including soybean oil, soy milk, soy burgers, tofu and other processed soy foods can lead to decreased thyroid function. Fermented soy such as miso, natto and tempeh, however, are “safe foods” for the thyroid due to the fermentation process. Finally, aspartame can be hazardous to the thyroid, causing inflammation and thyroid autoantibody production, and can lead to Grave’s disease and other autoimmune problems.
On the other hand, the right foods can support a healthy thyroid, including foods rich in antioxidants, B vitamins, vitamin D, selenium, iron, zinc, omega-3 fatty acids and other healthy fats. Some foods to enjoy include: blueberries, bell peppers, squash, tomatoes, sea veggies (seaweed), salmon, halibut, mackerel, cruciferous vegetables (in limited amounts only) and coconut oil.
Protect yourself from foods which act as thyroid thieves. Instead, feed your thyroid what it craves.
One of the things I get asked surprisingly often as a professional athlete is, "What do you eat? Do you eat a lot? Can't you eat whatever you want?" This is a great question because diet is extremely important to daily performance- whether you are a student, working professional or athlete! I prescribe to the train of thought that "you are what you eat" as simplistic as that sounds. If you nourish the body, the body can fix and heal itself properly and perform at it's best. I don't believe that calories are all that matters- just as important are the nutrients present in the calories you are consuming. Eating processed and sugary foods for the majority of your diet can lead to chronic malnutrition and a whole range of health issues, because they lack the micronutrients that raw, whole foods do- even if both contain the same amount of calories. I also believe you should never starve yourself, especially as an athlete. Eat as much as it takes to feel full and energized, just eat the "right" types of foods (a high percentage of fresh fruits, veggies, and lean meats) and the rest will take care of itself. And most of all, enjoy the process! I try to achieve a 90% healthy, 10% cravings ratio- because sometimes you just have to eat cake...or pancakes.
1) Eat raw foods as much as possible: Processed foods loose nutrients as they are processed, and even heat from cooking can damage live enzymes and proteins. Eat raw fruits, veggies, nuts, seeds, super foods, and herbs as much as possible!
2) Mix super foods into your diet: Some foods have an extraordinary amount of vitamins and minerals, cofactors, enzymes and special chemicals that are great for the body (kale, salmon, beets, sweet potatoes, ginger, raw honey, spirulina, Echinacea, wheatgrass, coconut, raw cacao, nori, cinnamon etc...) Find out which ones you like and mix them into your daily routine somehow!
3) Drink lots of water: The body is 60% water, and these fluids help with digestion, absorption and transportation of nutrients. Water flushes toxins out of our bodies so that nutrients can get in. Hydration is also extremely important to athletic performance, if cells don't maintain their fluid balance electrolytes shrivel and this can lead to muscle fatigue.
4) Supplement your diet: Fill in the gaps! One vitamin serves many purposes in the body, and is necessary for the multiple chemical reactions that occur in the body everyday. Large enough doses have even been shown in some cases to combat certain illnesses.
Over the last couple weeks, I've taken pictures of several staples in my daily diet to illustrate what a typical week of eating looks like for me:
Breakfast- some combinations of oatmeal and berries, eggs, or a smoothie (non-fat yogurt, frozen berries, a banana, peanut butter and a scoop of Garden of Life's perfect food super green formula).
Lunch: usually some sort of a salad, I mix it up a lot to fend off boredom, but my favorite is spinach with beets, quinoa, walnuts and a bit of feta. Sometimes I add a meat like grilled chicken or leftovers from dinner on top.
Snacks: I love baking kale chips with different types of seasonings (curry is a favorite), making different types of juices (this one is apple, ginger, beet juice) or making a yogurt parfait.
Dinner: I usually try to incorporate some sort of salad, complex carbohydrate- like rice, quinoa, or sweet potatoes, and lean protein- like fish, grass fed beef/venison or chicken. Probably my favorite thing to make is tacos- because there are a never-ending variety of combinations with salsas and different meats!
The other "10%": Angela Bizzarri and I enjoying a morning treat the day after a race- Snooze delux pancakes!
Friday night at the Oxy HP meet had to be one of the most dramatic races I've ever run: the weather was perfect, the races were stacked, the stands were bustling with excited track fans and the rabbits were ready- a recipe for PR's!! My fun rommate for the weekend, Phoebe Wright (also 2nd in the 800m with a World B earlier in the night) took us out through 800m and then the fun began. There's nothing quite like the thrill of feeling good and gliding along with other fast women- all of us coming together for one night working toward a common goal- getting that A standard! After several 1500m races last year where I couldn't quite dip under that 4:06, coming down the straightaway and seeing the clock hit 4 as we strained for the finish line was an amazing feeling! As we waited to see who won, I was so excited about the 2 second PR it didn't really matter that I came in first (thanks to FloTack and Running Warehouse, that big check and crown were really entertaining to receive however)- everyone was all smiles celebrating hard work paying off. I love that. That is Run Happy!
Event 5 Women 1500 M Run ================================================================ Meet: * 4:05.92 2012 Shannon Rowbury, Nike Stadium: # 4:05.92 2012 Shannon Rowbury, Nike Name Year Team Finals ================================================================ Finals 1 Mackey, Katie Brooks 4:04.60# 2 Cain, Mary Unattached 4:04.62# 3 Sifuentes, Nicole Saucony 4:04.65# 4 Brown, Sarah New Balance 4:05.27# 5 Lucas, Julia Nike 4:05.89# 6 Buckman, Zoe Nike 4:05.91# 7 Kuijken, Susan Nike 4:06.59 8 Coburn, Emma Colorado 4:06.87 9 Conley, Kim New Balance 4:07.17 10 Tomlin, Renee Nike 4:08.09 11 Simpson, Jemma Nike 4:08.51 12 Lagat, Violah Unattached 4:08.87 13 Stellingwerff, Hilary Speed River/ 4:10.47 14 Van Buskirk, Kate Brooks 4:11.14 15 Schappert, Nicole Brooks/NYAC 4:11.80 16 Wilson, Heather Njnytc 4:12.58 17 Gallagher, Kerri Pacers New Balance 4:12.97 18 Franek, Bridget Nike 4:15.09 19 Van Alstine, Amy adidas 4:15.65 20 Brown, Stephanie Arkansas 4:16.10 21 Praught, Aisha Nike 4:16.66 22 O'Connell, Jessica University of Ca 4:17.17 23 Carlyle, Laura Bowerman AC 4:17.39 24 Guevara, Cristina Mexico 4:17.67 25 Mecke, Dana San Antonio Elite 4:18.30 26 Salerno, Melissa New Balance 4:18.60 27 Thomas, Callie Unattached 4:18.67 28 Tauro, Danielle Njnytc 4:19.07 29 Cliff, Rachel Vancouver Th 4:19.66 30 McShine, Pilar Trinidad & Tobago 4:19.91 31 Miller, Ashley Asics 4:20.64 32 Hagans, Lauren Asics 4:21.06 33 Infeld, Emily Nike 4:21.23 34 Beck, Cat Cptc New Balance 4:23.20 35 Bizzarri, Angela Brooks 4:23.27 36 Digby, Erica Vancouver Th 4:24.75 37 van der Wyk, Tracee Unattached 4:26.33 38 Jordán Ordiales, Cristin C.D. Seoane- Pampín 4:31.43
Did you know that you can lower your pesticide consumption by nearly 80% by avoiding the 12 most contaminated fruits and vegetables and instead eating the least contaminated produce? Read on below in this article by the Environmental Working Group...
The UPDATED 2013 Clean 15 & Dirty Dozen Shoppers Guide:
The Shopper's Guide to Pesticides is a key resource for consumers who want to minimize their exposure to pesticides. The Shopper’s Guide will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide consumption by nearly 80% by avoiding the 12 most contaminated fruits and vegetables and instead eating the least contaminated produce, according to EWG calculations.
The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use EWG's Shopper's Guide to Pesticides™ to reduce your exposures as much as possible, but eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper's Guide to Pesticides in Produce™ will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake by avoiding the 12 most contaminated fruits and vegetables and choosing the least contaminated produce.
For the second year, we have expanded the Dirty Dozen™ with a Plus category to highlight two crops – domestically-grown summer squash and leafy greens, specifically kale and collards. These crops did not meet traditional Dirty Dozen™ criteria but were commonly contaminated with pesticides exceptionally toxic to the nervous system.
Though the Environmental Protection Agency has been restricting the uses of the most toxic pesticides, they are still detected on some foods. For example, green beans were on last year's Plus list because they were often contaminated with two highly toxic organophosphates. Those pesticides are being withdrawn from agriculture. But leafy greens still show residues of organophosphates and other risky pesticides. That's why they are on the Plus list for 2013.
Tests in 2008 found that some domestically-grown summer squash – zucchini and yellow crookneck squash -- contained residues of harmful organochlorine pesticides that were phased out of agriculture in the 1970s and 1980s but that linger on some farm fields.
Use the Environmental Working Group's Shopper’s Guide to Pesticides to reduce your exposure as much as possible, because eating conventionally-grown produce is far better than not eating fruits and vegetables at all.
Read the rest of the article on: http://www.foodmatters.tv/articles-1/what-foods-should-i-buy-organic-updated-2013-shoppers-guide
It hardly seems possible that in week one of outdoors I've already raced at Payton Jordan in the 5k and the mile at Re:RUN San Diego!! It was a "baptism of lactic acid" that leaves me looking forward to the 1500m in two weekends at the Oxy HP meet. Below are some pictures from the weekend, and a link to the post-race interview on FloTrack:
Women's Mile Results
1. Susan Kuijken 4:27.13
2. Brianna Felnagle 4:28.90
3. Katie Mackey 4:30.60
4. Zoe Buckman 4:30.76
5. Lea Wallace 4:32.06
6. Hilary Stellingwerff 4:33.54
7. Heather Kampf 4:34.88
8. Sara Vaughn 4:38.93
9. Emily Infeld 4:40.40
10. Chelsea Reilly 4:50.34
This morning, we were joined by another Brooks Beast: Angela Bizzarri for our recovery run and drills!!
Excited to get out there on the track again this Sunday at ReRUN San Deigo for the mile!! Today I travel to sunny Cali to get ready, check out info about the race below (there will even be an Elliptigo mile!!):
Welcome to the newest wave of running events. RE:RUN is where the street meets the track, in a live sporting event that combines a 5k and 10k race with a premier invitational track meet. We’re uniting runners, teams, community members, and fans at the stadium to witness an elite gathering of the nation’s top competitors in track and field.
Join us on May 5, 2013, to experience our first-ever event near San Diego’s beautiful Balboa Park. Run, jog, or walk with us during a morning 5k race that begins and ends at historic Balboa Stadium. After the morning race, participants will enter Balboa Stadium to watch top tier athletes compete for glory and a prize purse of $60,000.
Balboa Stadium has played a significant role in the sport of track and field throughout its long history. In 1965, high school legend Jim Ryun beat reigning Olympic champion Peter Snell to set the U.S. open mile record in 3:55:3, a time that would stand as the American High School Record for over 35 years. The six mile world record was also set at the stadium that same night. One year later, San Diego local Tim Danielson of Chula Vista High School ran 3:59:4 in Balboa Stadium, becoming only the second high school runner to accomplish a sub-4:00 mile. Decades later at the 1988 Michelob Games, former American Mile Record holder Steve Scott ran a 3:56:06 mile, marking the last time a sub-4:00 mile was run at Balboa Stadium. RE:RUN will mark the return of competitive track and field to Balboa Stadium as the first professional track meet held there since the 1988 Games.
We invite you to experience a one-of-a-kind sporting event where the race to the finish line is just the beginning - a day where you can begin as a race participant and end as a spectator. Bring your enthusiasm, love for the sport and the loudest cheering voice you have. Don’t miss your chance to celebrate the sport with the best track and field athletes in the country. The future of running is here.
RE:RUN. No Rules, Just Race.
Ever wanted the opportunity to shoot around on the Staples Center court prior to a Lakers game? Or throw some passes at Qualcomm before the Chargers take the field? Well now is your chance to challenge yourself on the track prior to the Olympic/Elite athletes taking the track. Race against the watch or race against a friend!
*only the track will be open, the infield will be closed during open track portion
Rusty Snow vs Craig Leon
Magda Lewy-Boulet vs Betsey Graney
Brie Felnagle, Heather Kampf, Zoe Buckman, Susan Kuijken, Lea Wallace, Katie Mackey, Chelsea Reilly, Sara Vaughn, Emily Infeld, Hilary Stellingwerieff
Duane Solomon, Lopez Lomong, Boaz Lalang, Geoff Harris, Charles Jock, Ryan Martin, Erik Sowinski, Mark Wieczorek
Geena Gall, Treniere Moser, Chanelle Price, Lynsey Sharp, Phoebe Wright, Brenda Martinez, Sarah Brown, Mary Cain
David Torrence, Nate Brannen, Paul Robinson, AJ Acosta, Peter van Der Westhuizen, Pablo Solares, Cam Levins, Travis Mahoney, Jordan McNamara, Zane Robertson, Tommy Schmitz
On May 5, 2013, come witness the return of competitive track and field at San Diego’s historic Balboa Stadium. The RE:RUN track meet portion will showcase the nation’s most elite athletes, including Olympians from Team USA who recently competed at the 2012 London Olympic Games. After the open morning road race, participants will gather to watch the first professional track meet at Balboa Stadium since the 1988 Michelob Games.
Originally built in 1914, Balboa Stadium has played a significant role in the history of track and field. The stadium was the site of historic races such as high school legend Jim Ryun’s U.S. open mile record of 3:55:3 in 1965, and is also the current home of the San Diego Track Club. The stadium also played host to the 1988 Michelob Games when former American Mile Record holder Steve Scott ran a 3:56:06 mile, the last sub-4:00 mile ever run at Balboa Stadium. As the first professional track meet at the stadium since Scott’s historic run, RE:RUN will celebrate the 25th anniversary of a sub-4:00 mile on the track and start a new era in the legacy of track and field at Balboa Stadium. Join us at Balboa Stadium at 10:00am to cheer on local San Diego high school teams as they compete in the 4 x 400 meter relay. The track meet continues at 11:00am, when the nation’s top competitors in track and field will compete for prize purses of $60,000.
Check out some injury prevention exercises featured on FloTrack Pro today!! Here's some pictures and brief descriptions, see the full videos on FloTrack:
SYMMETRY TESTS: The goal is that both legs will have equal range of motion.
Bent leg fall-in: let legs fall in naturally one at a time and see if there is any feeling of impingement keeping them from falling in equally.
ACTIVATION EXERCISES: The goal in these exercises is to feel the targeted muscle group, thus isolating it and "waking it up" or "activating" it (and not other muscles which may be "cheating" by wanting to take over the targeted muscle group's role).
Full butt leg lift: contract the glutes, THEN raise one leg off the ground at a time using the glute.
Katie Follett, Olympic Trials 1500m finalist, of the Brooks Beast team in Seattle shows Flotrack her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
Katie's Activation Analysis/Exercise Series
Activation Analysis Tests:
Part 1 - Bent Leg Fallen
Part 2 - Everted Leg Fall Out
Part 3 - Single Leg Raise
Part 1 - Oblique Leg Lift
Part 2 - Outer Hip Leg Slide
Part 3 - Full Butt Leg Lift
Part 4 - Aductor Resistance
Part 5 - Leg Cross Groin Pull
Coach Danny Mackey explains importance of activation
Katie Follett's favorite achilles tendon stretch
Katie's full injury prevention routine
Coming off a solid winter and spring of training with my teammates, both at altitude in Abquerque and here in Seattle has been getting me excited to step onto the track and kick off the much anticipated outdoor season! I got my opportunity this weekend with a 5k at Stanford's Payton Jordan Invitational. The 5k this year ended up being a fairly tactical race, going out slow through 3k and coming down to a strong last mile. Although no one walked away with the coveted "A Standard" I surprised myself with how strong I felt in a race that's quite a bit longer than my typical 3.75 laps, and was encouraged to come away with a 2nd place finish in a field of fast ladies and a new 8 second PR of 15:23 (my previous best 15:31 from Mt. Sac last year)! Thanks to everyone who spurred me on out there this weekend! Below's a few pictures from the weekend, a link to watch the race and my reaction afterwards:
1 Kim Conley New Balance 15:22.07
2 Katie Mackey Brooks Beasts 15:23.65
3 Julia Lucas Otc 15:23.77
4 Riko Matsuzaki Sekisui Kagaku 15:27.51
5 Nicole Sifuentes Saucony 15:27.58
6 Misaki Onishi Sekisui Kagaku 15:27.84
7 Brie Felnagle Adidas 15:29.14
8 Delilah Discresenzo Puma/NYAC 15:36.45
9 Sara Hall Asics 15:39.32
10 Kate Van Buskirk Athletics Toronto 15:40.26
11 Julie Culley Asics/NYAC 15:41.41
12 Katie Matthews Boston U. 15:44.19
13 Amy Hastings Brooks 15:44.93
14 Eina Yokosawa Daiichi Seimei 15:44.99
15 Mai Ishibashi Denso 15:44.99
16 Angela Bizzarri Brooks/Aurum 15:48.26
17 Jen Rhines adidas-Aurum 16:10.81
18 Risa Kikuchi Hitachi 16:21.51
19 Ai Igarashi Sysmex 16:59.34
Ever wonder what to do with those retired shoes in the closet with too many miles...?
It’s Earth Day 2013 and here at Brooks, we think the Earth is like your favorite playground. You can run around it, have fun in it, meet people and go on adventures. But you have to pick up after yourself and nurture your home so everyone can enjoy it.
We love the Earth and we want to make sure that on our mission to inspire everyone to run and be active, we’re doing our part to take care of it, especially on Earth Day. We’ve done things like create a biodegradable midsole material, develop a shoe made from 75 percent recycled materials, create size-proportioned shoe boxes that reduce waste and even started construction on our new home at Stone34 which will include features like storm water recycling and ways to let in more natural light to cut down on electricity usage.
This Earth Day, we want to share with you a few ways that you can repurpose or recycle your retired Brooks running shoes to help do your part to be eco-friendly.
Hundreds of shoes sit ready for donation next to the Soles4Souls car.
Groups like Souls4Soles take your old shoes and find new homes for them. Soles4Souls donates 99 percent of their shoes to people in need in 127 countries.
The other 1 percent goes to a waste-to-energy facility where they are used to produce environmentally clean and renewable energy that powers a hospital, a military base and a school!
To donate your used shoes, find a drop-off near you by visitingwww.soles4souls.org.
Over at the Brooks headquarters, our staff is celebrating Earth Day by hosting Soles 4 Souls donation boxes throughout our offices. We are going all hands (and feet) in to collect and donate the most used shoes from staff.
Want to get involved? Encourage your coworkers to donate their used shoes at a local Souls4Souls drop-off near you.
Reusing things is another great way to lessen your impact on the planet, but it’s also one of the more difficult ones. After all, you’re done with your running shoes for a reason, right? Try this: pot flowers into your running shoes for a unique way to show off new daisies from the garden as well as all the miles you ran.
Pretty and functional, right?
Many running stores around the country will take your used running shoes and give them to charities or to other recycling programs. Take a look at the short list below for a few stores that will take your retired shoes from you. Don’t be afraid to ask your local running store if they take old shoes, too.
Use these three ways to celebrate Earth Day with us and make strides toward environmental responsibility.View this article on Brooks webiste: http://talk.brooksrunning.com/2013/04/19/recycle-reuse-and-donate-your-brooks-running-shoes-this-earth-day/
I wanted to pass along some information on a practical way to help, by supporting Boston Marathon bombing victims. As a runner I know how expensive medical bills can be, and although I can't begin to understand what the victims of the bombing have been through I'm sure that the hospital and doctors visits and rehab to overcoming these injuries will be very costly. Here's some information below as well as links to the articles and web pages:
Fundraising to aid the victims of Monday’s Boston Marathon bombing continues to ramp up.
Attorney General Martha Coakley’s office has warned people to donate carefully and check out charities to make sure they are legitimate before contributing.
Donors should check if charities are registered or have been rated on websites such as charitynavigator.org, bbb.org/charity or the attorney general’s Non-Profit Organizations/Public Charities Division at mass.gov/charitiesreports.
Also check if websites that solicit donations match an established charity, are secure and have been linked by legitimate organizations, Coakley’s office said. Visit mass.gov/ago for more tips on donating wisely.
Here are several ways to donate:
The One Fund Boston: Gov. Deval Patrick and Boston Mayor Tom Menino established this fund after the attack and it . Visit onefundboston.org to contribute.
As of Wednesday night, organizers said corporate and individual donors had contributed $7 million to the fund. Kenneth Feinberg, a Brockton native who ran the Sept. 11th Victims Compensation Fund and other high-profile accounts to assist people affected by disasters, has been named to administer the fund, pro bono.
Charity Navigator, which evaluates charitable organizations, usually recommends against supporting brand new funds set up in a time of crisis. However, the organization said on its website that the caliber of the One Fund’s leadership and media scrutiny “hopefully will help ensure that the fund does as it promises it will do.”
Coakley’s office said the One Fund is among charities “reputable and worthy of financial support from the public,” and organizations such as the American Red Cross have pointed donors to the One Fund if they want to directly support victims.
Organizers of the new fund already have filed paperwork to register as a nonprofit.
Red Cross: The American Red Cross, which has aided victims since Monday’s attack, is accepting donations to its Red Cross Disaster Relief Fund at redcross.org. Donors also can text REDCROSS to 90999 to make a $10 donation. Contributions assist Red Cross relief efforts everywhere.
As of Thursday, the organization had provided about 500 blood products to Boston-area hospitals, served some 7,000 meals and snacks and provided other services.
While Red Cross had enough blood to respond to the Marathon attack, it has a constant need for more, a spokeswoman said Thursday. In days and weeks ahead, Red Cross encourages donors to schedule an appointment to give blood by calling 1-800-RED CROSS or visiting redcrossblood.org.
Boston First Responder’s Fund: At least six Boston police and firefighters unions set up this fund after the bombing to aid victims.
It is set up at the Boston Firefighters Credit Union. Visit www.bosfirecu.com to donate.
Injured Marine Semper Fi Fund: This nonprofit has established a Boston Marathon Relief Fund as part of its existing America’s Fund to assist victims of the bombing.
According to its website, the Semper Fi Fund has raised $74 million over the past decade to help injured or critically ill U.S. troops and their families. Assistance from the Boston Marathon Relief Fund “will start with the most critically injured and expand as we receive donations,” the website says.
To contribute, visit americasfund.org/donate. Click “yes” for the question, “Is this donation in support of an event, campaign or fundraiser?” Select “Boston Marathon Relief Fund” from the next drop-down menu.
Charity Navigator has given the Semper Fi Fund its highest four-star rating, and the group is registered both as a nonprofit and with the attorney general’s Non-Profit Organizations/Public Charities Division.
The Patriots and Robert Kraft: Patriots owner Robert Kraft has pledged to match up to $100,000 in donations to assist Marathon bombing victims through the charitable foundations of the New England Patriots and New England Revolution.
Contribute online at patriots.com/donate. In the field provided, donors should write “Boston Marathon.”
The website says Kraft will donate all contributions and his match to the One Fund.
Kraft’s foundations are registered with both the IRS and Coakley’s office.
Patriots players have pledged support, too.
Technology Underwriting Greater Good: This organization, which represents the region’s tech companies, entrepreneurs and venture capitalists, said on its website it had raised nearly $180,000 as of Thursday for victims of the Marathon bombing.
On Wednesday, TUGG said it would donate the first $100,000 it collected to the One Fund. All contributions will go to victims, the website says.
Charity Navigator said TUGG is registered as a charity, but has not yet been rated because it is too small. Visit tugg.org to donate.Read more: http://www.metrowestdailynews.com/news/x1431011451/Where-to-donate-to-aid-Boston-Marathon-bombing-victims#ixzz2QrSFp7m9
Massachusetts Governor Deval Patrick and Boston Mayor Tom Menino have announced the formation of The One Fund Boston, Inc. to help the people most affected by the tragic events that occurred in Boston on April 15, 2013.
Massachusetts Governor Deval Patrick and Boston Mayor Menino today announced the formation of The One Fund Boston, the purpose of which is to raise money to help those families most affected by the tragic events that unfolded during Monday’s Boston Marathon.
“I am humbled by the outpouring of support by the business community and individuals who are united in their desire to help; The One Fund Boston will act as a central fund to receive much needed financial support,” Governor Patrick said. “At moments like this, we are one state, one city, and one people.”
According to Mayor Menino, support from the business community was immediate. “Within an hour, I had calls from business leaders and local philanthropists who, like me, were heartbroken by the impact this hideous tragedy has had on individuals, their families, and friends. And they want to do everything they can to help these people physically and psychologically in the future.”
The cornerstone donation to The One Fund Boston is a $1 million commitment from John Hancock. “John Hancock is honored to contribute to The One Fund Boston, aiding those who were affected by this terrible event,” said Craig Bromley, President. “The Boston Marathon is about courage and resilience and community. John Hancock, which has been headquartered in Boston for more than 150 years, will continue to stand by our city, the people of Boston, our community partners, the runners, and the Boston Athletic Association as we unite in recovery and in renewal of our commitment to the Boston Marathon.”
Other individuals and corporations making commitments to The One Fund Boston include Jack Connors, John Fish, CEO of Suffolk Construction, Brian Moynihan, President and CEO of Bank of America, the Managing Directors of Bain Capital, Paul Grogan, President of The Boston Foundation, Steve Pagliuca, Co-owner of Boston Celtics and Shamrock Foundation President, Larry Lucchino, CEO of the Boston Red Sox, and Mike Sheehan, CEO, and Karen Kaplan, President of Hill Holliday.
Boston law firm Goodwin Procter has volunteered to organize The One Fund Boston and is applying for 501(c)(3) status. One Fund Boston, Inc. will apply for 501(c)(3) tax exempt status with the Internal Revenue Service. Although the Fund cannot guarantee that the IRS will make a determination that the organization qualifies as a 501(c)(3) tax-exempt entity, if approval is received within the expected time frame, the determination will be retroactive to the date of the Fund’s formation.
“We are one Boston. We are one community. As always, we will come together
to help those most in need. And in the end, we will all be better for it,”
Mayor Menino said.
To contribute to The One Fund Boston, click on http://onefundboston.org.
There's been a lot of talk about the thyroid and running. The recent Wall Street Journal article has ignited a discussion about the science and ethical use of synthetic thyroid in sports. What is hypothyroidism? How is it diagnosed? What, if any, are the benefits to taking the medicine?
Flotrack assembled a panel of elite athletes and coaches to try and explain the topic.
Lauren Fleshman, Oiselle
Steve Magness, Houston
Danny Mackey, Brooks Beast
We know that some of you don't have twenty minutes to watch the whole thing, so we've highlighted some of the major talking points below.
1:10 - Explanation of subclinical hypothyroidism, TSH, and T4 levels (Magness)
2:40 - Fleshman's personal experience with overtraining and hypothyroid diagnoses
5:40 - Mackey on why it's not "that black and white with hormones" and lifestyle issues
9:08 - Fleshman questions why certain doctors grant thyroid medication, Magness explains the subjectivity and ambiguity of what TSH levels qualify for hypothyroidism
12:15 - Most of these hypothyroid cases can be justified and investigated with other blood tests (Magness)
13:32 - Do TSH levels really fluctuate with overtraining? What workouts affect TSH?
15:38 - Since thyroid medication is so new, are there any provisions in place to prevent abusing it?
17:20 - How much of a performance bump does one g et from thyroid medication?
18:35 - How frequently does an athlete have to watch his/her blood work to ensure that his/her endocrine system is functioning optimally?
(I apologize for the video freezing every now and then. The internet in the hotel lobby was not of the best quality).
A study published in The Journal of Biomedicine and Biotechnology looked at the effects that freezing and drying had on antioxidants in fresh blueberries. The berries were either frozen at roughly 4 degrees Fahrenheit for up to three months, or they were dried through one of two drying processes.
Ultimately, when the researchers measured and compared their antioxidant activity, they found no significant differences between the fresh, dried and frozen berries.
The real difference, said Kristin Kirkpatrick of the Cleveland Clinic’s Wellness Institute, is in sugar content.
The drying process removes water, which concentrates sugar and raises the caloric content by weight. A cup of fresh or frozen blueberries has about 85 calories and 14 grams of sugar. One half cup of dried blueberries, on the other hand, has roughly 270 calories and 25 grams of sugar.
“That’s a significant increase,” Ms. Kirkpatrick said. “It makes a difference because it affects blood sugar and it affects insulin.”
If you do eat dried fruit, she added, it is best to stick with one serving a day. And when substituting dried fruit for its fresh counterpart, keep in mind the difference in sugar and calories.
“If you’re going to add some dried blueberries to your oatmeal as opposed to fresh,” she said, “don’t think that you can use a one to one ratio, because you may start to gain weight and wonder, ‘What the heck am I doing wrong?’ ”
Quinoa sure has some amazing nutritional qualities.
Quinoa, pronounced KEEN-wah, really is a keenly nutritious superfood recommended by celebrity trainers and enjoyed by vegans, vegetarians and just about everyone else. Hailing from South America and grown high in the Andes Mountains, quinoa is a seed which can also act as a grain. It is a member of the Amaranthaceae / Chenopodiaceae plant family, which also includes spinach, chard and beets.
Unlike many grains, however, quinoa is gluten free and highly digestible, is packed with fiber, antioxidants and healthy fats—including heart-healthy monounsaturated fat in the form of oleic acid. Additionally, quinoa is a complete protein, which is a status that most grains don’t have, since they lack adequate amounts of the amino acids lysine and isoleucine. Add that to the fact that, ounce per ounce, quinoa offers twice the amount of calcium that wheat does, and you have a fascinatingly impressive nutrient profile.
Quinoa also ranks low on the glycemic index—and, hence, is better for blood sugar levels—and does not cause unhealthy inflammation levels. In fact, studies show that quinoa has numerous anti-inflammatory phytonutrients, including polysaccharides, flavonoids, saponins as well as the omega-3 fatty acid alpha-linolenic acid, or ALA. In preliminary animal studies, these nutrients in quinoa have decreased the risk of inflammation-related problems. Other studies indicate that quinoa helps to lower total cholesterol and to maintain levels of HDL cholesterol, the "good" cholesterol, while also supporting digestive and cellular health.
Appreciated for its high, complete protein content, which ranges from 12 to 18 percent, gluten-free, low-calorie quinoa is also highly digestible. Unlike some grains, quinoa supplies a high amount of lysine and provides an excellent source of both soluble and insoluble fiber. It also provides a variety of nutrients, including B vitamins, vitamin E, all eight amino acids, calcium (mentioned earlier), manganese, magnesium, iron, folate, potassium, tryptophan, zinc, copper and phosphorous. Incidentally, the high levels of manganese and copper in quinoa act as co-factors for producing superoxide dismutase (SOD), an antioxidant that protects the mitochondria of the cells from free radical damage.
In short, quinoa is perfect for vegans, vegetarians and those on a gluten-free diet, but it is also a food of choice for anyone who wants a nutrient-packed superfood.
In fact, quinoa’s so special that it’s to have international attention for an entire year, since the Food and Agricultural Organization of the United Nations (FAO) has officially declared that 2013 be recognized as “The International Year of the Quinoa.” The FAO highlights quinoa as a food with “high nutritive value,” impressive biodiversity and playing an important role in gaining food security worldwide.
There are many ways to add quinoa to your diet, but here are some ways you may want to try it. Since quinoa is rather bland by itself, you may want to add some extra virgin coconut oil, extra virgin olive oil, clarified butter or herbs and seasonings for a desirable consistency and for flavor. Adding some raw honey, fruit and nuts to cooked quinoa delivers a tasty breakfast dish, while combining cooked and chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander makes a satisfying salad.
You can also add it to soups, stews and casseroles or even grind it to use as flour for your favorite homemade cookies or breads. And let’s not forget about a raw version of quinoa—quinoa seeds that are sprouted (in only about 2 to 4 hours) and eaten as a raw, live food.
Quinoa—pretty amazing qualities, huh?
See this article on Garden of Life's webpage:
A little over a year ago I met Dr. Laura McGraw who is a doctor of Traditional Chinese medicine in Portland, OR. She introduced me to acupuncture, Chinese herbal medicine, food therapy and massage and because of the benefits I've seen from her treatment I wanted to share this Q&A she graciously offered to answer for me!
Dr. McGraw graduated in 1997 from the International College of Traditional Chinese medicine in Vancouver, BC. She completed her internship in Anhui and Shanghai china. Her background as a professional figure skater gives her a unique understanding of the demands of Elite athletes and has worked with Olympic athletes, weekend warriors and those just beginning a fitness lifestyle.
1) How can Chinese Medicine help increase the body's resilience to injury?
Chinese medicine is a complete system of medicine that combines the use of Acupuncture, Chinese herbal medicine, food therapy and massage. It is a clinical medicine with over 4,000 years of history offering a unique perspective on the nature of health and illness; it holds the body in great reverence, respecting and promoting its endless capacity for rejuvenation and recovery.
Chinese medicine regards symptoms as the body's language, these symptoms when differentiated into a Chinese medical diagnosis tell us the source of the problem; acupuncture and herbal medicine is then used to bring the body back into its natural state of balance.
There are many causes of injury and no two athletes are the same, Chinese medicine does not use a one size fits all treatment and because of this is very successful due to its tailored treatment to each unique athletes constitution.
Acupuncture helps the body by increasing blood flow to muscles, tendons, and ligaments; reduces inflammation, and boosts the immune system so that recovery time is reduced. Acupuncture also elicits an endorphin response, helping the body and mind relax which also promotes healing.
Chinese herbal medicine is used to enhance the body's ability to gain optimal energy, to keep the body's performance strong and reduce recovery time from the stresses of being a competitive athlete.
There is also great importance stressed on absorption of nutrition and whether a person's constitution is allowing that process to happen or has imbalances that are preventing proper absorption to support the demand of a competitive athlete.
Chinese medicine is focused to keep all systems working properly to fuel the athletic performance in a healthy way.
2) What are some of the most common injuries, illnesses and symptoms that you see among endurance athletes and how can Chinese Medicine address these?
Elite athletes have specific stress factors, as their bodies demand a great deal of energy or “Qi”. Qi can be described as the "life force" or “vital energy” that flows within our bodies; in allopathic medicine this can be likened to the mitochondrial action within a cell and its ability to function properly.
Overtime Qi can become taxed and affect different systems of the body. As we know endurance athletes can struggle with anemia, amenorrhea (lack of menstruation), thyroid imbalance, burn out, chronic inflammation to tendons and ligaments, poor digestion, fatigue, etc.
I successfully treat a lot of muscular/ skeletal injuries in athletes causing acute and chronic pain with the complication of pressure to perform and work thru the injury. Restoring the balance so that the muscles work together rather than the common problem of having a particular muscle group shut down due to overuse or weakness puts undue stress on surrounding muscles to take up the slack, this as we know causes major injuries and poor biomechanics which can be prevented with regular acupuncture and massage.
In the case of acute or chronic injury the use of Chinese herbal medicine and acupuncture is used by working with the Qi and blood systems, optimizing its strength and bringing the body back into its natural state of balance so that these systems can work properly. You can think of the Qi and blood as the movement of blood thru the vessels, the vital life force pushing the blood thru the body, both needing to work in harmony with each other so that muscles and tendons can be nourished and proper circulation can move throughout the whole body. If either the Qi or blood becomes weak or sluggish then the quality of the blood and circulation is greatly affected which can lead to injuries. Left untreated this can compromise other systems in the body leading to other problems that then begin to affect the pathology of the body.
Problems such as iron deficiency, low thyroid and amenorrhea involve the pathology of the body, which tell us that the systems of the body are at a deeper level of compromise and that the body cannot regulate its natural state of health, showing up as abnormal values in the blood work done by your western physician.
Treatment with Chinese medicine should be taken seriously to prevent further problems, as the body will continue to compromise. The analogy of borrowing money from one bank account to supplement one that is depleted is easy to visualize, after awhile there will be nothing left.
Regular treatment by a trained Doctor of Chinese medicine who uses both acupuncture and herbal medicine can help prevent the more serious problems from occurring and at the same time treat the acute and chronic stresses commonly seen in athletes.
As no two treatments in Chinese medicine are the same, each person needs to be diagnosed from a Chinese medicine perspective and given a unique treatment protocol to help bring the body back into balance thru herbal medicine, acupuncture and food therapy.
3) What exactly is cordyceps, and how can it help distance runners?
Historically cordyceps has been used for centuries for boosting the immune system and is considered a superior energy tonic in Traditional Chinese medicine. Cordyceps is safe for long-term use and has been shown to work as an adaptogen, replenishes the adrenal glands and guards against stress and burnout. It reduces fatigue by increasing cellular energy production (ATP) and increases oxygen absorption. It is also a powerful antioxidant, which quickens recovery time and helps with inflammation and muscles soreness. Chinese Olympians have been using cordyceps for years and this powerful Chinese herb is gaining popularity among athletes worldwide.
4) How can Chinese Medicine help prevent anemia?
Foods that are rich in iron and iron supplementation are very important but in Chinese medicine we want to look at the mechanism as to why the blood work is showing up as abnormal and creating an anemic state. The patient may not be absorbing iron properly or may be extremely weak and deficient from over training. After the root cause is determined the patient will be given acupuncture and Chinese herbs taken as a tea to help the body back into its normal balance so that it can properly keep a healthy quantity and quality to the blood system.
5) Relating specifically to female endurance athletes, how can Chinese Medicine help the menstrual cycle stay regular and how does this help prevent injury?
Female athletes have a particular challenge in that women are deeply affected by the blood system. Women have a close relationship to blood in menstruation, pregnancy and childbirth. The blood system when taxed will influence the menstrual cycle and can lead to amenorrhea, slow healing injuries, bone density issues, Reynard’s syndrome, slow recovery after training, fatigue, weak digestion, etc.
The birth control pill does nothing to address the underlying problem that is occurring with female athletes and can lead to problems with infertility later in life as a false period is being produced. If the menstruation in a female athlete is becoming a problem then this is the body's sign that an imbalance is occurring. Chinese medicine has a long history of treating women’s health very successfully and regards the balance of hormones and regulating the menstrual cycle as a key to health for women. I have treated many female athletes with this problem and if left long term can affect fertility later in life, and will seriously affect training, recovery and overall health.
Dr. Laura McGraw, L.Ac, Dr. of Traditional Chinese medicine.
She can be contacted in Portland Oregon at her clinic @503-984-1201 or by email:
Works abdominals, glutes, back, shoulders
TO DO: Place your palms shoulder width apart on the foam roller. Keep your elbows slightly flexed, your back straight, and your neck neutral. Stabilize the foam roller in this position, and hold for 30 seconds. Repeat three times.
2. PUSH-UP WITH LEG LIFT
Works chest, triceps, abdominals, glutes
TO DO: Start in foam-roller plank. Lower your chest toward the roller, keeping your elbows in. Lift your right leg up, then lower it. Repeat the push-up, then lift the left leg. Alternate for three sets of eight to 12 reps.
3. PUSH-UP WITH ARM LIFT
Works biceps, triceps, chest, shoulders, abdominals
TO DO: Lower into a push-up with your left palm on the ground and your right palm on a foam roller. Push up and lift the roller until it's parallel to your chest. Do three sets of eight to 12 reps with each arm.
4. WALL SQUAT
Works quadriceps, glutes, abdominals
TO DO: Stand with a foam roller between your midback and a wall and your feet shoulder width apart. Slowly squat down toward the floor until the foam roller reaches your shoulder blades. Stand and repeat eight to 12 times for three sets.
5. BRIDGE WITH LEG LIFT
Works glutes, hamstrings, quads, abdominals
TO DO: Lie on your back, heels on a foam roller. Raise your hips up toward the ceiling, then extend your right leg. Bring your right leg down and hips back to ground. Do three sets of eight to 12 on each leg.