Monday, January 6, 2014

Trihardist Workouts: Pre-Season Yoga

I haven't trained intensively since my half marathon in 2012. I've done races since then, but I haven't competed; I haven't reached for a PR or chased a podium since then. And, since I've left Genesis, I haven't gotten as much strength and flexibility training. Retrospectively, I don't remember working out that much as a personal trainer. But then, I suppose doing 2-3 reps of 8-10 exercises 4-8 times per day enhanced my fitness more than I realized at the time.

All that to say that I'm out of shape.

Okay. Relatively.

I find it difficult to lift and carry heavy things. My fingers no longer reach my my toes. My pants are tight. If I'm gearing up for a 70.3 in June, I need some preparatory work.

I sat down with a notebook to pencil in what I need before I start my training plan in March. Here's the low-down:

  1. Reduce and prevent inflammation in plantar fascia
  2. Loosen and reduce inflammation in piriformis
  3. Align shoulders, especially the right one
  4. Stabilize ankles and reduce/prevent achilles tendinosis
  5. Stabilize core and lumbo-pelvic area
To accomplish all that, I put together a yoga routine. It's short; takes less than 20 minutes, and that includes time to lay around and meditate. And, being the generous, loving trainer and coach that I am, I recorded my routine for you, so that you can join me!

I provide cues for proper alignment and activation in the workout, but I don't tell you how to do the poses, step-by-step. If you're not familiar with yoga, you will need to study these poses to get the most out of the workout:

Ardho Mukha Svanasana (Downward Facing Dog)
Crescent (High Lunge)
Virabhadrasana II (Warrior II)
Virabhadrasana I (Warrior I)
Trikonasana (Triangle)
Ardha Chandrasana (Half Moon)
Parsvakonasana (Side Angle)

Parsvottanasana (Intense Side Stretch)
Parivrtta Trikonasana (Revolving Triangle)
Parivrtta Ardha Chandrasana (Revolving Half Moon)
Hasta Padangusthasana (Hand to Big Toe)
Parsva Hasta Padangusthasana (Side Hand to Big Toe)
Parivrtta Hasta Padangusthasana (Revolving Hand to Big Toe)
Utthita Hasta Padangusthasana (Extended Hand to Big Toe, arms overhead)

Savasana (Corpse)

Download and enjoy! I hope this helps each of us prepare for our next big race!

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