Another Motivation to GET BACK RUNNING!
As if I need it…
But I found on out Wednesday that I’d been accepted into the 2010 “Brooks I.D.” Program. Brooks sponsors about 2,000 runners around the country who act as ambassadors to help carry out the Brooks mission: “To inspire people to run and be active.“
As you probably know from reading the blog, I run almost exclusively in Brooks shoes. My three favorites are the Defyance for regular training and long races, the Cascadias for technical trails and the Racer ST for speedwork and shorter races. I’d been reading about the program for a few months (mostly on Twitter, where Brooks has a great presence – add “Brooksrunning” to your follows) and decided to apply last month.
I’m still learning about the details. But the basics are that Brooks asks me to support the brand through participation in social media (already do that), training and racing in Brooks shoes and the Brooks I.D. kit, which should come next month (yep, and more than happy to wear the kit) and generally supporting their mission of helping people get active (perfect compliment to the first two). In exchange, they send me a kit, give me a discount on their shoes and clothes and help me make connections and stay connected with other like-minded runners. Awesome! For information about the program and the application process, click here. They’re always taking applications and accept new athletes once a month.
Not that I need the extra push, but getting accepted into the program gets me even more excited about coming back from this stupid achilles ache and start running in my Brooks gear. With that in mind, I started the drills and exercises suggested by Dr. Lehnberg this morning. The workout took about 45 minutes and incorporated some light running (focus on form), plyometrics, strength training, stretching and self-massage. And I did it all in a park on a beautiful LA morning!
Mike at 26.2 Is My Cooldown! helpfully suggested that I put the drills on the blog. Here’s what I did:
- First, I did a running drill. Dr. Lehnberg wants me to concentrate on form, particularly getting more onto my forefoot. I spent 15 minutes doing the following: run about 50 yards, maintaining good form, high cadence and a soft landing on the forefoot of each foot; pace doesn’t matter, but after the first few times, I was moving at a reasonable clip. In between each run, I would do a hopping drill which is hard to describe. Essentially, it involves short, rapid hops at every other hop, tapping the other foot on the ground. I did 25-30 taps on each side. I’d rest for a few seconds after each set and then repeat.
- Then, I did two eccentric exercises that work the calves and achilles. The first is described fairly well here, called “The Balance and Eccentric Reach with Toes.” Then I did eccentric calf raises: standing on a step or curb, you raise yourself using both feet but lower yourself with all your weight on just one leg. I did 3 sets of 10 on each leg for both of those exercises.
- Next, I did side-to-side jumps. Another hard one to describe, but basically you start on one foot and hop laterally four or five (?) feet landing on the other foot, and fluidly drop into a bit of a one-legged squat. Another 3 sets of ten per leg. This drill is more to build hip strength than the achilles, but I definitely need the hip work.
- Finally, I finished up by rolling my lower legs on my Trigger Point Quadballer. A foam roller would work well too. I did some light lower leg stretching.
- I’d like to apply some heat (epsom salt soak or heating pad) to my achilles at the end of the workout, but that’s tough to do on the road or at work. So, I’ll do that later.
Speaking of 26.2 Is My Cooldown, Mike wrote a great post today about cycling safety and jackasses out there with the intent to injure cyclists. Find the post here. And in related news, Christopher Thomas Thompson, the road rage asshole who seriously injured two cyclists on Mandeville Canyon Road in 2008, was sentenced today to five years in prison. That should give him ample time to cool off and think about his crimes.
Good luck to everyone racing in the LA 13.1 on Sunday. I’m going to try to be out near the turnaround cheering, but not making any promises!
Indoor bike – Jan 7
Time: 50 minutes
Swim – Jan 7
Distance 4,048 yards (3,700 meters)
Time: 1:14
Running drills – Jan 8
Thanks for the mentions — without falling into the same trap, people who advocate some type of violence towards cyclists and runners should be sentenced to a marathon or century ride on an open course. I think they would get the message just fine at that point.
And I love the drills. I just read on some site that the benefits of the Epsom Salt soaks actually comes from the hot water and not the salt itself. I am not sure if this is the case or not…I love my ice baths personally.
Congrats on the Brooks ID! They really have a great program. I am sure you will enjoy all the benefits of being part of their program.
You lucky dog…congrats Josh! And I’m oh-so-glad that doctor got what’s coming to him. Road rage or not, there’s no excuse for what he tried to pull. Mandeville’s a little safer once more.
And oh, if you do make it out to the 13.1 thingy, I’ll be there with my friend Danica (who’ll be sporting a tutu – don’t ask). Look for us on bicycles cheering folks on. Then, we’re off to run the last 6.2 of the LA course.