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aturday was a compressed day with house cleaning and a party to go to that night but it was nice and chilly. So, I took my boys - Spencer and Cirque - for a run.
We jogged down to the park and then started the first of 20 running intervals: 15 second sprint followed by a 45 second jog or walk. All systems go. Felt great to run fast - well sort of fast. I ran in my Chung Shi shoes. They tend to force me onto the forefoot which recruits the "spring" system of running: gastrocnemius, quadriceps, and gluteals. This reduces the impact load into the joints.
When we got home, I set up a new training tool - TRX - which is a suspension training device. This uses your body weight as resistance. It's a bit like using the gymnastic rings for exercise. I did three rounds of:
- 12 suspension push ups
- 12 suspension pull ups
- 12 suspension single leg squats
- 12 suspension clapper (you start in the push up position facing the ground, move to a cross position and then bring your hands together like you're clapping your hands)
The whole routine, including running, took 48 minutes and 20 seconds.
Push ups are more difficult on the TRX than on land because the handles want to move in three dimensions so you have to keep them still and use them as a base form which to push up. I felt more stress through my trunk than in the shoulders. Overall, I liked the device and have a lot of ideas on how to use it.
Today, 1/25/09, I met Ryan at Sports Center to help him get started on a training routine. Here's what we did:
- Three rounds of:
- 10 minutes of speed intervals on a bike
- 20 speed gunners
- 20 pulley squats
- 20 push ups
We took up to a minute of rest between rounds but kept our rest between drills to as little as possible.
We did some flexibility work at the end focusing on hamstrings and the thoracic spine. We used the Total Gym to get a three dimensional hamstring stretch by standing next to the platform and placing one leg on it while standing on the other. Then, slide the board up the rails. Once you reach the end point of the stretch, turn your body right and left.
For the thoracic spine, we got on the floor with legs on a large Swiss ball. Tuck the ball up toward you far as you can and then slide your arms up toward your ears.
The routine, without the flexibility work, took 45 minutes. It was plenty of work. Just ask Ryan :-)
DK
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