F10

My Western States 100 Race Report is underway…but for now, a quick snapshot of my joy: a stellar crew, a 21-hour finish, a silver buckle, and a top 10 finish…and loads of gratefulness. Stay tuned…

ws100

It is done.

done

 

Deemed the biggest race of the year. The anticipation; the watchful eyes; the build; and in a flash…it was done. And moving forward now; for there are many more Finish lines to cross. I’m recovering strong and already in wonder about the adventures ahead. Gratitude. For you- my family; my friends; readers; distant surveyors; and fellow runners- for your support and encouragement- thank you. May we all continue to run strong in all we do.

#ws100

I Will Remember.

remember

With a three week taper it’s easy to lose confidence in all my hard training. And I am gambling with the strategy to go into Western States overly rested and injury-free rather than overtrained and on the verge of injury. I feel rested. I am injury free. And I am ready. Now to meditate for a moment on all those mountains I climbed. All those summits up Mount Baldy; all those 100+ mile weeks that held 20,000+ feet of climbing. And glancing at my legs now… they’re ready to endure.

Balance

kidsTrails

Photo: Billy Yang Films

 

 

 

 

 

 

 

 

 

 

Just make it work. Just do life. Nothing glamorous. Nothing complicated. And take them along for the ride. They love the adventure. And I love their joy. Prayerfully these experiences will only increase and we’ll share the trails for decades to come.

 

 

Open Your Hips

Tight hips attribute to a variety of injuries and unfortunately it’s quite common that many people struggle with weakness or tightness in this area. If you have a desk job or spend a considerable amount of time sitting behind the wheel or on the couch, then this exercise is for you!

Keep your feet and knees wide and make one smooth, fluid movement as you "duck"

Keep your feet and knees wide and make one smooth, fluid movement as you “duck”

Before you begin, keep a few things in mind:

1. This exercise will help loosen and open your hips, so approach it the same way you would any stretch and begin with a proper warm-up.

2. I demo this exercise on a local track where hurdles are available. Hurdles can be adjusted to several different heights so I suggest starting with the tallest setting; do one test exercise to gauge whether or not it’s too high or too low.

3. If you don’t have access to hurdles you can actually do this exercise at home without equipment. There are several things you can use around your house to build a “hurdle” like two chairs and a golf club, but you can also use an imaginary line to duck back and forth. Personally I like having something to go under- something to use as a gauge to make sure I get low enough- so i’ve also tried the doorknob on a bedroom door. Stand on one side of the open door and then duck under the doorknob to the other side. Repeat.

4. If you’re new to this drill, take your time and just do 5-8 repetitions. As you loosen up and start to make this a part of your weekly routine, you might find that 2-3 sets of 5-8 reps is all you need.

5. Proper form is important in this exercise: Keep your feet wide and point your toes out a bit- you want to be in more of a sumo squat position as you duck down. Keep your feet planted as you duck your body from one side to the other and resist the urge to shuffle or reposition your feet while you’re “down”. Keep your movements smooth and fluid.

Do this exercise at least once a week, after a warm-up or a workout…and cheers to a Better Stronger Body…a Better YOU!

Hip Opener- Hurdle Ducking