This article pretty much sums it up. Many of you are working on deadbugs, birddogs, etc. core strengthening exercises. Stuart McGill, the expert quoted in the article, developed these exercises (and I stole them). The most important thing to take away is this: ab work is not core work, in fact improperly done ab work will hurt your back.
Please talk to us about your ab routine and if it is appropriate for your body!
Run Club Workout Race Week!!!
It’s Race Week!!!
You’ve put in the hard work and the pay-off is almost here!
The training schedule for the last week is easy. There is no changing of speeds, Tempos, fartleks, Yassos, etc. You’ll do one long run / walk between now and Tuesday. Try to do about 2.5 to 2.75 miles at a comfortable pace. Don’t worry about pushing yourself, this is just to get you comfortable with the distance. Also, there is no need to do the whole 5K in practice, your adrenaline will carry you through on race day. On Wednesday or Thursday go for a light jog or walk, about 1 mile just to work any kinks out.
Packet pick-up with all your race essentials including t-shirt, goody bag, number, timing info, etc will be available at our office on Thursday and Friday during our normal office hours. You should definitely get at pre-race adjustment as well!
It’s not too late for you or any friends or family to join us, there are still a few spots left. All entries must be in by noon on Monday. Please call or send me an email as soon as possible if anyone else wants to participate!
Keep an eye on your email next week as I’ll being sending out info and tips periodically on race strategy, etiquette, logistics, etc.
There will be NO group run this Saturday as I am competing in another race that morning and Dr. M has a baby to take care of.
Good running everyone!
Run Club Workout Week 6
This week’s run club is on! I’ll meet everyone tomorrow morning at the gazebo at 8:30 sharp!
It’s not too late for you or any friends or family to join us. Just send me an email at drarthur@mckinleychiro.com or talk to us at the front desk.
Join us for the 1st Annual McKinley Chiro Open Saturday, May 9, 2009. We’ve have a day of activities planned culminating in a 9 hole, 4 man scramble at Robert Black Golf Course in Chicago. We’ll start the day with brunch and a golf specific flexibility clinic. We then move to the course were we’ll have prizes for the winning team, closest to the pin, and best drive. The cost is only $10 per person. Spots are limited so sign up today by call 773-583-4325 or emailing us info@mckinleychiro.com.
See You There!!!
What a difference a few days make! From talking to many of you I know that you’re not letting the cold weather effect your training too much, but it sure is much nicer (and easier) to train and workout when it isn’t freezing out! This weekend is supposed to be 50 degrees and sunny, I can’t wait to get outside, off the treadmill, and stretch my legs a little. It’s so much better to run when the scenery changes, and I’m not staring at the same wall for 20, 30, 40 minutes at a time.
This is going to be our last week of the short, controlled Fartlek Runs (the technical name for the intervals that we have been doing). Next week were going to work on something a little different so make this a great week!
Week 3
Workouts 1, 2, 3
Brisk five-minute warmup walk or jog, then do two repetitions of the following:
Stretches
Continue with the hamstring and calf stretching from last week. This week we’re going to add a stretch for an very important muscles for pelvis and low back function: the piriformis. This is a stretch that all runners and walker should be doing on a regular basis. Just like with the other stretches do these at minimum on the days you workout following the workout and/or at night before bed. These are great to do everyday though, especially if you sit alot during work.
Piriformis Stretch
Piriformis Stretch
Lie on your back with both knees bent, and the foot of one leg flat on the floor. Rest the ankle of the other leg over the knee of the 1st leg. Grasp the thigh of the 1st leg, and pull that knee toward your chest. You will feel a stretch along the buttocks, and possibly along the outside of your thigh on crossed side. Hold this stretch for 1-3 minutes. You can place the foot of the 1st leg against a wall to provide more support.
We hope everyone has a great week! I’ll be at the Welles Park gazebo starting at 8:30 sharp for anyone who would like to join us this week!
Wow, what great weather we’re having! It’s been a great week to start the Run Club. I hope that everyone has been able to get out and enjoy the beautiful weather. I love driving down Lakeshore Drive during days like today and see everyone out on the path running, biking, jogging, rollarblading, etc.
Remember, Dr. McKinley will be leading tomorrows group session at Welles Park (at the gazebo), Western and Montrose, starting at 8:30 am. Don’t forget to bring a watch! See you there!
We’re going to continue this week with the tempo runs. Please remember to email me or comment with any questions!
Week 2 - Workouts 1, 2, and 3
Brisk five-minute warmup walk or jog. Then alternate 90 seconds of S2 and two minutes of S1 for a total of 20 minutes. Brisk 5 minute cool down walk or jog (S1 pace or less).
Stretches
To be perform directly after workout and then again that night before bed.
Hamstring Stretch - Lie flat on back in doorway. Place heel of one leg on door frame with leg straight. Slide buttocks towards door frame until you feel a good stretch. Do not overstretch. Stay in position 3-5 minutes and then switch and do other leg.
Calf Stretch - Stand facing wall with feet staggered one leg close to wall, knee bent, and the other straight about 12-18 inches back. Do a slight lunge by bending from leg and pressing into wall, keeping back heel down on floor. Hold this 1-3 minutes and switch to do other leg
Welcome to our Run Club 5K Training Program. This program is designed to increase your speed and stamina, preparing anyone from beginning to intermediate runners achieve your goals in completing a 5K race.
The training program will work like this: you will pick two speeds, Speed 1 (S1) and Speed 2 (S2). Speed 2 is the target speed that you would like to compete the race at. For example 9 minute mile, a brisk walk, etc. At this speed you should not be able to comfortably talk when you are running/walking. This speed will elevate your heart rate. Speed 1 is a slow speed that is a 50% recovery. You should be able to comfortably talk at this speed.
Most of the time I will describe the day’s routine in terms of time, not distance. This makes it easier for you to tell how far you need to go, you will need to wear a watch or ipod with a clock.
This program is designed with 3 workouts per week, each lasting 20-35 minutes. You can do them on any day of the week, at any time of day, but I do recommend that you keep 1 day in between these workouts for recovery. You can do stretching and strength exercise on off days if you like. On Saturday mornings we’ll always do the third workout so plan accordingly.
Remember on Friday’s I’ll post the next week’s training program, along with some stretching and exercise instructions to help you avoid injury.
Week 1 - The week of March 1st
We’re going to start the program with a series of Tempo workouts. These are designed to work on your speed and stamina in a short amount of time. It will elevate your heart rate. At the end of the Speed 2 (S2) periods you should be out of breath.
Workouts 1, 2, 3
Brisk 5 minute warmup walk or jog (slower than S1). Then alternate 60 seconds of S2 and 90 seconds of S1 for a total of 20 minutes.
Stretches
To be perform directly after workout and then again that night before bed.
Hamstring Stretch - Lie flat on back in doorway. Place heel of one leg on door frame with leg straight. Slide buttocks towards door frame until you feel a good stretch. Do not overstretch. Stay in position 3-5 minutes and then switch and do other leg.
Calf Stretch - Stand facing wall with feet staggered one leg close to wall, knee bent, and the other straight about 12-18 inches back. Do a slight lunge by bending from leg and pressing into wall, keeping back heel down on floor. Hold this 1-3 minutes and switch to do other leg
Welcome to McKinley Chiropractic’s Run Club and the 2009 Ravenswood Run 5K!!!
We are very excited to welcome back all of last year’s participates and looking forward to working with all the new ones. The race is Sunday, April 26, 2009. Those of you who have participated in a race in Chicago know that it is a unique experience. Unlike most places around the country, the race organizers do a wonderful job of making the 5K an upbeat, exciting event. There will be approximately 3500 participates, all starting at once. When you start the race the music will be pumping, you’ll have a number bib pinned to your shirt, and an electronic timing chip on your shoe. We’ll run/walk throughout our neighborhood, being cheered on by spectators the whole way. When you cross the finish line you’ll be greeted by cheering fans, a cool down area with drinks and snacks, and you’ll achieve the satisfaction of achieving a goal that you’ve been training and working for. For many people it can be a truly life changing experience.
This is the 3rd year of our Run Club. The first year we started with 15 participants. Last year we doubled that to 30. This year I have set a goal to double again it to 60! To do this I need your help. Please invite your friends and family to participate with us. They don’t have to be a patient, they don’t even have to be able to run. All they have to do is want to increase their activity level, to add some exercise in their life. We’ll take care of the rest.
We’re proud to announce that we’re registered as an official group with the Ravenswood Run this year. The cost for the run is $30, to be paid to us. This is solely the entry fee for the race, the Run Club itself is completely free of charge. Just bring us some sweat! Your $30 goes to charities including the Wellness Center at Lakeview High School. For participating in the race you’ll receive a technical race t-shirt and goody bag. To sign-up please talk to Sarah or Ali at the front desk or email Dr. Arthur at drarthur@mckinleychiro.com. The race is limited to 3500 people and it will sell out so don’t delay!
This year we are making some changes to the program. In order to better communicate with you and to adjust to the wonderful March/April Chicago weather, the training program will be conducted through email and our blog. We will start training the first week in March. Each Friday I will post the following week’s training program on our blog along with any tips, notes, stretches, and any other goodies. Please bookmark our blog, or use a RSS reader, so you can be up to date with the schedule.
As in the past we will do an injury assessment on anyone participating in the program. We will perform this on a regular chiropractic appointment and work with you to overcome any issues that may hinder your performance. For anybody who wants to participate in the program, but is not a patient, we will perform an injury assessment free of charge (once they register through us for the run).
This year we will again have Saturday morning group runs/walks in Welles Park at 8:30 a.m. Last year the weather hit us pretty hard, causing us to cancel a number of sessions. Every Friday at lunch I’ll take a look at the park and determine if it is safe to run. If we have to cancel it will be posted on our blog by Friday at 5:00 p.m. so be sure to check. If nothing is posted we’ll be there. These sessions are not mandatory but definitely encouraged!
We are so excited for the race this year. We know that with your help it will be are biggest, most successful Run Club yet!
It’s that time of year again… the Ravenswood Run is Sunday, April 26th! Last year we had 30 brave souls brave the elements in March and April to train for a great experience. We ran through snow, rain, and sleet on Saturday mornings, but we made it. Many personal goals were met. Some just wanted to complete the race. Others ran the whole thing without walking. Some even set a personal best time. Whatever their goal or motivation was, everyone who participated was a winner!
We’re looking forward to an even bigger and better group this year. We’ll soon have the training schedule and information available. In the meantime you can sign up at our office or by emailing Dr. Arthur at drarthur@mckinleychiro.com. Remember, this isn’t just for patients, we encourage everyone to invite friends and family members to participate in this great experience.
Please stay tuned in the next week for more details!
