M.O.R.E.: Triathlon Training

Monday, March 9, 2009

Triathlon Training

The professional triathlete was back again today at the Storm practice. M, C, and I ran with a group of kids to Copperhill and back from Valencia High as part of our run. That was the easy part. When we got back, the triathlete had us all working on our core muscles. He basically had us doing 45 second intervals of different abdominal, triceps, back, and push up exercises, which he repeated several times. Mind you, the kids and obviously the men have never been pregnant so their abdominal muscles are more intact. The exercises were very tough and I was feeling it, especially the arms since they were still sore from yesterday's swim. I understand the importance of a strong core for running, but I still hate doing them. Wednesday is supposed to be a track workout, so M and I are hoping we can get away and just run on our own. I'm looking forward to Thursday when we can all hook up again for a run. It's been too too long!

2 comments:

Picture Lady said...: We all have natural strengths & weaknesses. My weakness has always been my arms, my strength is my legs and abdomen. Core training though ensures stability deep in the abdominal and lower back. Weak or poorly controlled core muscles have been associated with low back pain. A problem that I believe I'm now struggling with a little... maybe because of having 3 babies, maybe age? The Chiropractor I'm seeing feels my yoga is a good cross trainer for me. But I may steal my daughters medicine ball for some additional core work since I don't workout with The Storm Track Club :-)
Hope you all can hook-up this week. But, it seems like a breather from constant companions can be refreshing too. Sunshine in the forecast!; March 10, 2009 at 10:06 AM
Patty said...: Sounds like a good workout last night, I am sorry that I missed it. My core could use some strengthening, it is just becoming a big ball of dough! I hope we can run together at some point this week, have you had enough of a breather?; March 10, 2009 at 5:47 PM

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Favorite Trails

South Fork 3.1: Start from dirt parking lot on Magic Mtn Pkway and run to the loop at Wiley Bridge and return the same way.

Tesoro 3.25: Start in Albertson parking lot and take sidewalk/trail until it ends and then enter the water tower road to the top two towers where the ends. Return the same way.

Chesebrough 3.25/4.60: From Chesebrough Park, N. to Copperhill, So. on Bike Trail, turn around at Decoro, back up trail to power lines to bridge at park. Turn around at Heritage will give you 4.6 miles.

Chesebrough 3.5: Chesebrough Park down to McBean, south to Northpark Dr., the paseo trailhead. Take the paseo to Helmers and back. Very hilly.

Bridgeport 4.0: Fairly flat, run toward Lowes and under Bouquet bridge to RiverPark community until you reach the closed gates and return. For a hilly run, go north into Helmers and run up the paseo switchbacks into Northpark where the paseo ends and return the same way.

Chesebrough 4.0: N. to Copperhill to west side of river trail, run S. on Bike Trail past Decoro bridge, across Decoro to the east side of river trail, up back to power lines trail, back to park.

Chesebrough 4.0: From park down power line trail to Heritage Park and back same way.

Bridgeport 4.0: From School, cross McBean via bridge or street and head into industrial center on Ave. Scott Bridge and enter bike trail going south toward the train bridge. Turn around at train bridge and return same way or cross the bridge and head toward Peet's after crossing train bridge and back onto the Lowes Trail.

Heritage 4.0: From park, run up bike trail to Decoro, over McBean Bridge into Helmers, and into Bridgeport through lake trail back to park. Can be done in reverse. Moderately hilly.

Chesebrough 4.25: Chesebrough north to Copperhill, left to Albertson side of bike trail. Run south on trail to Decoro and cross over bridge and head north all the way to Copperhill on east side of river trail and back to the park the same way as started.

Cheese/Decoro/Helmers 4.25: From the park, down dirt trail to bike path, south to Decoro. Leave bike path at Decoro and cross paseo bridge at McBean. Stay on paseo up hill towards Helmers. Run up water tower trail once then continue on to switchbacks and paseos back to park.

Heritage/Bridgeport 3.3: Heritage Park south to McBean Bridge @ Panera. Cross and head toward Lowes bike trail and head east toward Bridgeport Park. Halfway mark is at park bathroom, head back by entering trail along the lake and back onto the bridge.

Lowes 4.25: Lowe's parking lot to McBean, cross the bridge and to South Fork. At Valencia Bridge, enter trail behind Hart Baseball diamonds. Continue on trail to Bouquet and across the bridge on the east side and back under the bridge again towards Lowes.

Peet's & Decoro 5.2: Peet's Coffee to train bridge path; to Decoro and across bridge; back down McBean side of bike trail back to Peete's.

Peet's & Wiley 6.0: Start at Peet's Coffee and head east toward South Fork trail and past the Wiley Bridge. Keep running another 200 yards to where the trail forks left and right. Turn back same way.

Peet's & Copperhill 6.0: From Peet's to bike trail heading north to Copperhill and back.

Albertson 7.0: From the Albertson parking lot on Copperhill, enter the westside bike trail and head south until the train bridge. Return the same way.

Peet's 8.5: Run to Copperhill on east side of river trail and return via train bridge on other side.

Lowes 10: Start in the Lowes parking lot. Enter the bike trail heading west. At McBean, cross the bridge and head east toward SouthFork trail. Continue on trail until you come to the Wiley bridge and head back the same way.

McBean 14: This route can be done from anywhere along the trail route. Starting from McDonald's across the post office, run to the end of the South Fork trail and return the same way, cross the McBean bridge and run on the Lowes trail until you hit Bridgeport Elementary and then cross Newhall Ranch via the bridge or street and run back towards McBean. Continue north on McBean until you hit Copperhill. At Copperhill, cross McBean and enter San Francisquito bike trail and run south on the trail until you are back at McDonalds.