Recovery Run, FIT and Facts

I wanted to run early this morning to beat the heat, but I also wanted to sleep in a bit. I woke up alarm free at a little after 7. So much for sleeping in, but at least I woke up on my own terms. I took my time with breakfast and took Cooper on a walk. I decided to take Cooper with me to my parents house to play in the yard while I ran.

Recovery Run
6.05 miles
49:34 minutes
8:11 pace
6:24 best pace

Splits
Mile 1~8:03
Mile 2~8:31
Mile 3~8:13
Mile 4~8:18
Mile 5~8:13
Mile 6~7:52

Not bad for recovery, although the humidity has been killing me.

I am planning on going to FIT this afternoon after at least a month of not going. I'm sure I am going to pay for this tomorrow :) For my new readers, FIT is a functional training class that I used to go to twice a week. I have since swapped one of those classes for my Pilates Reformer classes and with marathon training in full swing, I have been having trouble getting to class. I was reading Fitness Rx, one of the new mags I purchased for my camping trip.

According to the August 2010 issue of Fitness Rx:

Muscle Activation the Same During Lifts on a Swiss Ball or Stable Surface
Some athletes lift on unstable surfaces such as the Swiss or Bosu balls to increase muscle activation during the exercise. The theory is that training on unstable surfaces requires additional muscle activation to control the weights. A study from California State, Northridge, led by Brandon Uribe showed equal muscle activation of the rectus abdominus (six-pack muscle), deltoid (shoulder), and pectoralis major (chest) muscles when performing dumbbell chest or shoulder presses on a Swiss ball or stable surface. Other studies using more experienced lifters showed greater muscle activation on stable surfaces. Lifting on unstable surfaces is probably a waste of time. (Journal Strength Conditioning Research, 24: 1028-1022, 2010)


Static Core Exercises Do Not Build Functional Strength
Most health clubs and university fitness programs offer core strength and stability classes. Static exercises on unstable surfaces, such as Bosu balls, Swiss balls, and wobble boards are central components of most core-strengthening programs. Instability training is not effective for building the core. An Indiana State University study found no relationship between static core strength and performance in functional movement tests. No study has found that doing isolated core exercises on unstable surfaces improves athletic performance or builds significant strength in the core muscles. The best exercises for building core strength are large, whole-body exercises, such as kettlebell swings and snatches, squats, deadlifts, standing overhead presses, and plyometrics. These exercises use heavier loads, shorter tension times, and higher speeds. Ground-based exercises have the same force, velocity, and core stabilizing requirements required in most sports and movement skills. Stay grounded for a strong core. (Journal Strength Conditioning Research, in press; published online February 19, 2010)

What do you think? My gym is definitely guilty of this, as we do lots of unstable work during FIT class; however, we also do lots of squats, deadlifts, etc. so maybe my gym isn't all that far off base.

Track Workout Fail and Some Summer Reading

Happy Monday!

And welcome new followers!! I think the Lady Blogger Tea Party had a little something to do with all of my lovely new readers and I am ecstatic. If I haven't already done so, I will definitely be dropping by to say hello soon.

Well, it is back to work for me tomorrow...booo. I know, don't feel too sorry for me. My boyfriend certainly doesn't :) It was fun while it lasted and luckily my summer vacation isn't over yet. I go back to work for a 30 day summer school session and then the big vacay comes in August.

I got so many comments on my pink and green water bottle. I love it too. It was a gift from my assistant. She also got me this adorable one:



...and they were $2 each at the Christmas Tree Shops! If you don't have this store near you and want one of these darling water bottles email me and I will get it and send it to you. For $2 you can't go wrong! Plus the store is right up the street from me.

Anyway, on to running. I planned for today to be the track day, even though I had a race yesterday. Not the smartest of planning but I like to get everything in. The schedule called for 4 x 800 at a 3:13 pace. My dad and I ran to the track this morning and the entire high school football team was practicing on the field. Um, no thanks...I called it a sign and we promptly changed it to a 6 mile recovery run. It was so hot we brought water and stopped twice to drink and refill.

Stats
6.0 miles
52:44 minutes
8:47 average pace

Splits
Mile 1~8:40
Mile 2~8:47
Mile 3~9:03
Mile 4~8:50
Mile 5~9:02
Mile 6~8:19

Heart Rate
Average: 146 bpm
Max: 168 bpm

Oh also, yesterday I picked up a couple of things from Borders:


Has anyone read either of these? Which one should I read first? Who am I kidding? I am going to start them both...I have book ADD. I can never just read one book at a time. I'm also reading Integrative Nutrition another amazing book. I plan to review all of these eventually. I actually have one last section of The Runner's Body to review but it has be so long I am going to have to reread it. Oops. Oh well.
Back to the real world tomorrow. See you after...I will probably be more stressed :)