Toya’s Tips! FOAM ROLLING THE SHIN AREA (To avoid getting shin splints and relieve tightness in the front of your leg) Kneel and place the roller under both shins while supporting your upper body with your hands. Roll down to your ankles and back to the knees. Be careful not to roll over the knee ...
Tempo Run Workouts: Target Heart Rate Zones Tempo Runs are excellent for developing stamina, confidence and sense of pace. What’s the physiological “secret” behind this type of training? It raises your lactate threshold velocity, the running speed above which fatigue sets in quickly. As your lactate threshold threshold velocity increases you’ll run at faster speeds...
Toya’s Tips! DYNAMIC STRETCHING DYNAMIC WARM-UP DRILLS Are you sitting at a computer all day? Are you driving to and from work and workouts? That is a lot of sitting in the day. As a result we need to get the body back to neutral posture before exercising (Opening the hips)! A dynamic warm-up...
How To Be A Running Goal-Digger By: Kimberly Underwood So you’ve been running for a while, and loving it. But maybe you’re not seeing the improvement you’ve hoped for as you’ve been running. Maybe you’ve been stuck at the same level for a while- and you have been wanting to go to another level....
Toya’s Tips!DRESS WARM! TIGHTSDuring the colder months all athletes should wear tights during the workout when sessions are in the early morning and evenings. Any type of tight offers a mild amount of compression, which helps increase blood flow, keeping muscles warm and supple. Tights will insulate the muscles, prevent pulls and strains and...
Who Was Sue Krenn??? By: Victoria Barana Photos: San Diego Track Club News, August 1984 It has been a long time since Sue Krenn ran among us, but we wanted you all to feel inspired by her memory this coming Saturday, March 4th. Sue Krenn Memorial Fun Run March 4th, 2017 @ 7am...
Toya’s Tips! NUTRITION AND RECOVERY GUIDELINES Please bring 2 bottles to all workouts. One filled with plain water to use during the workout and the other filled with your carbohydrate/protein recovery mix. The recovery bottle must be consumed immediately after the workout while you are stretching and driving home. The drink must consist of...
Toya’s Tuesday Tips! PROPER RUNNING SOCKS – PREVENT BLISTERS Picking proper running socks is almost as important as choosing the right running shoes! Wearing the wrong socks can ruin a run or a race due to blisters. The cure is wearing the proper technical running sock. Technical running socks are designed for running. They...
Toya’s Tips! FRIDAY NIGHT – LONG RUN TRAINING PREPARATION Treat each Friday like the day before race day – Get used to a routine before your long run. This will prepare you for the night before the marathon!! Little or no fiber for the Friday night dinner Hydrate with plain water and an electrolyte...
Track Safety and Etiquette Tips: Check out these great track safety and etiquette tips for both experiences and new runners! See you on the track next Tuesday!!! Do make sure you look both ways before you cross over to the field upon arrival or departure. Listen carefully. If someone yells “Track!” it means a fast runner is approaching...