Today’s post is a roundup of a bunch of random things I’ve been meaning to share with you guys recently, but first a recap of this mornings Goals Boot Camp.
The weather this morning was surprisingly perfect for boot camp: a little chill in the air, but everyone was down to tank tops/t-shirts and ready to work hard after a quick warm-up. It looks a little wet in the pictures but luckily that was just leftover from precipitation in the middle of the night. We were in the clear at 6am.
The fun thing about Daylight Savings is that we can workout with the sunrise again. Perfect timing, and a nice way to start the day with the sun.
Burpees with a broad (forward) jump in the shine of streetlights:
Rotating Push Ups on the Art Museum Steps as the sky gets a bit lighter:
Frog Jumps in the daylight:
Workin’ the glutes with some Donkey Kicks:
High Knee Walking Lunges:
All smiles as we wrap it up with Lateral Leg Raise Squats:
Only one more week of outdoor boot camp and then we are moving inside for GoalsFit winter/indoor boot camp. Stay tuned for updates on registration.
Best of luck to all the Goals Boot Campers who are running on Sunday: Clare, Carolyn, and Tania among others!
Links from around the web that have intrigued me recently:
MobilityWOD. Hey, I’m a runner. My hips are perpetually tight. My hamstrings are constantly sore. Please don’t even ask me to touch my toes.
While I’m not a huge CrossFit follower, I am a fan of flexibility. A friend recently told me about this website by a CrossFit guru and Physical Therapist called MobilityWOD. He posts ~8 minute mobility exercises every day and I’m committing to performing the exercises from the beginning for 2 weeks. We’ll see how that goes, I’m hoping for a few improvements in my flexibility and I’ll go from there.
While Uwishunu has put together a pretty comprehensive guide, I thought I’d give my two cents as well.
THE SUPER OFFICIAL ROCKY ROAD RUNNING TWO CENTS ON SPECTATING THE PHILADELPHIA MARATHON:
The course is amazing! The first 6 miles are through Center City, which is fun and goes by quickly. It would be very easy for spectators to grab a coffee at Capriccio (Café Cret) at 16th and the Parkway and then view the 1-mile mark right outside. After the running crowd goes by, jump to the 6-mile mark at 16th and chestnut.
Then shuffle (quickly) back to the 13-mile mark near the Art Museum. Half marathon spectators will be able to view runners right before the finish line. Marathon viewers with be able to view their runners at the halfway point as they round the Art Museum and head down to Kelly Drive.
From there, the race heads to Manayunk for miles 13-26 (out and back). Spectators might want to stick around the Art Museum area. I would recommend walking down Kelly Drive towards Boathouse Row. The crowds are thinner the further from the finish line, so they likely be able to cheer in your face and give you a good boost for the last 1/2 mile or so.
Get bundled up. The forecast is looking perfect on Sunday for the runners, but it will be early in the morning and you might be standing outside for a while. Make sure you are comfortable with a few layers and some gloves or mittens. Just wear more than you might think you need.
Bring a cowbell or other noisemaking devices Runners (generally) love loud crowds and screaming for a few hours might be rough on the vocal chords. Cowbells, boombox, whatever, just make it loud.
Make a sign. Have a snarky joke on it. Give them something to smile and laugh about.
Please don’t cheer “you’re almost there!”. No one likes that cheer. Some of the more appreciated cheers: “you’re looking strong!” and “you’re my idol
Let’s give the displaced NYC marathon runners a warm welcome. The race directors and the Philadelphia mayor were gracious enough to offer 3,000 spots for displaced NYCM runners in the race this year, so let’s give them the support they deserve.
Comin’ In Hot on my iPod:
Beauty and a Beat – Justin Beiber Oh yea, I’m TOTALLY in the target age range for Biebs tunes. Cough, turning-30-in-6-months, cough.
Set it Off – Titomatic
You Used to Hold Me – Calvin Harris
I’m Not Alone – Calvin Harris
Bounce – Calvin Harris (can you tell I’m a little obsessed?)
Va Va Voom – Nicki Minaj
Your Body – Christina Aguilera
And just for a laugh, I found this on Pinterest and thought it was hilarious:
Are you running or spectating the Philadelphia Half or Full-Marathon? I’ll be spectating both with a poster board, a cowbell, and I’ll be celebrating after the race at Tir Na Nog. Come find me!
What are your marathon spectating tips?
Do you stretch and work on your flexibility? How often?