• When: 09/4/2018
  • Workout Style: Boot/Run
  • QIC: Lassie
  • PAX: Squid, Steamer, Ricardo, Gertrude, Second Mile, Pasqually, Monkey Wrench, Jang a Lang, Deebo, BayLiner, Shroom, Aus Jus, Ramses, Barnacle, Ron Burgundy
  • AO: Dreadnought

16 Strong gathered for the last Dreadnought before the now overtalked/overthought and maybe overtrained BRR.  As Q for this I wanted to throw caution to the wind and buck the system….implementing a pre race workout that would be beneficiary but break all know dread protocols.  After much research, I discovered that long races were very popular in Japan….the Japanese believe in balance and do quite a bit of backwards running to offset the forward running.  Thus I decided to follow the Japanese lead and throw in some forward and backward sprints. From Japanese Google…Running backward will strengthen the opposing muscle groups that you normally work when running forward. Forward running puts a lot of pressure on the hamstrings and knees. Backward running will strengthen your calves, quads and shins to balance your muscular strength.  I also wanted to implement stretches and exercises that pro runners used days before races and came upon an article about dynamic stretches. 

Dynamic stretching utilizes momentum to warm up the muscles and increase range of motion. Traditional static stretching is used to elongate muscles, which prior to running can cause injury.  It also helps with the following.

  • Greater efficiency of joints, muscles, tendons and ligaments
  • Greater range of motion
  • Increased oxygen availability
  • Increased lung capacity
  • Release of stored fat for energy
  • Creates a routine for mental preparation

With all my new google info in place, we did the following afer every sprint forward and back….

Leg Swigs x 15 IC

Lunge Hamstring Stretch x 15 IC

Leg Flexor x 15 IC

Lunge x 15 IC

Plank Butt Kicks x 15 IC

Single Leg Bridge x 30 total

Knee Hug w/ Lunge x 30

Side Lunge x 30

We also did a single leg peoples chair and a couple of Indian Runs!  We ran 2 Miles and did 3 stops for 10 counts!


I truly appreciate every one of you….onward and upward!




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