Crosssports's Weblog

Howdy folks,

I was pretty sure that last night’s minutiae fest…

…was going to send ya’all heading for the hills, but damn… judging by the stats, the opposite happened. My visitor count totally blew up yesterday.

Huh.

Go figure.

Thanks for being interested, and please… leave comments and questions! That whole blast of exposition was prompted by a couple of comments, and it makes my life easier if I know what folks want to read about 🙂

Well, with that out of the way, on with the workout of the day…

It’s Thursday, so – surprise!- we’re doing some running today.

Today’s workout is Lunge-ables –

NO,*LUNGE*ables!

– get on your bike and warm up for 15 minutes or so.

(we’re going to warm up for any running efforts we do, all season, with some time on the bike. )

– Mosey on over to your stairs/knoll/whatever, and get set. Stretch, have a sip of water, turn up the volume on your Ipod.

– Jog up the stairs. Walk down.

– Sprint! up stairs, fast, using whatever stride is most comfortable. Walk down.

– Repeat x3

Rest for 1 minute, walking slowly up and down stairs.

– Sprint up stairs, this time using quick, tiny strides, 1 stairstep at a time. Jog down.

– Repeat x3

Rest again, same as before.

– Sprint up stairs, this time using long strides, several stairsteps at a time. Walk down.

– Repeat x 2

Rest again.

– Sprint up stairs, combining the previous two exercises; long step, followed by 2 short steps. Do 1x.

Walk down.

– Run up stairs, high knees – (see last Thursday’s post if you are unsure of this…)

Repeat x2

Rest again, 2-5 minutes.

– Walking lunge up stairs –

Check out the video – http://vimeo.com/4272332

Do these up the stairs, pay attention to the notes on form. Speed on the vid is perfect…

repeat x2

– Sprint up stairs, free form, just go as fast as you can. Walk down. Go until spent, or speed drops appreciably.

– Repeat entire damn thing if you’re a freaking animal.

Get back on bike, spin out your legs, go home.

G’night!

M

~ by crosssports on August 18, 2010.

Posted in Uncategorized