Squats

parallel squat
parallel squat (Photo credit: Wikipedia)

Nice take on squats. Why they are good. In short they:

  1. Prevent injuries
  2. Help in the real world
  3. promote regularity
  4. help maintain mobility
  5. are multi-functional body workout.

Currently – due to meniscus tear I’m not doing deep squats, but since I’m going to doctors office in few days – hopefully I’ll be back to training in no time :)

from: http://running.competitor.com/2015/10/training/5-lesser-known-reasons-why-squats-are-so-good-for-you_138183

Valgus colapse

X-rays images of Valgus deformity
X-rays images of Valgus deformity (Photo credit: Wikipedia)

When doing squats I suffer from valgus colapse and on the last day of our camping vacation I busted a right knee. Not sure what happened, but something between getting up to fast and rotating it.

Anyway – I limp now … and it hurts … and I can’t move that fast. Not to mention not doing squats :(. Solving the problem with a lot of ice and horse cream, but I’m looking into solutions to the problem.

Found a great tutorial with workouts.

Yoga for the win

Some time ago I was doing yoga … let’s call it … full time. Well, every day. It was yoga in daily life. I didn’t even know there are different ways of doing it.

After some time I found out all the different names and ways of doing it…. and after some more time I even got some info that you can use yoga to prepare yourself to run, cycle even swim better.

Training peaks, for example, published great exercises. And they are not the only ones. Even Runner’s world has their way of doing it.

Mental toughness above all

When starting running I was all action and that continued with triathlon also. But after a while I started to lag behind. You see, my swimming is really slow. I was never a good swimmer and the current problem is I don’t have access to a swimming pool near by.

All that leads me to doubt my execution during the race, so I started to look into mental toughness routines.

One of the best advices I heard are from former U.S. Navy SEAL Commander Mark Divine and they are:

1. Control breathing: inhale through the nose into the belly and exhale through the mouth.

2. Positive mindset: Don’t put yourself down. Try to think of positive thing to say to yourself and do a positive statement (Don’t use no).

3. Mental imagery: This one is hardest for me. The idea is to make a mental image of you finishing the race with a positive attitude.

4. Set the right goals: Why are you doing it? You don’t need to have big goals. The goal might be just to finish the race. Or improve your previous finish time.

When I was running 21k my goal was to do it under 2 hours. This was actually a goal for me to start training for a marathon. And since I managed to finish my last 21k just under 2 hours (1:57:53 to be exact) – the marathon training started.

One addition to goals: I try to break the running the race to achievable goals: 1k per goal :)

The idea for the post came from an article posted in Running World.