Virtual Running Club
Week 8: July 6th - July 12th
Next Zoom Meeting: Wednesday, July 15th, 7:00 - 8:00 pm
Join the discussion by clicking this link!
This Week's Runs
 
Couch to 5K Runners:
This week's long run tops out at 20 minutes of continuous running.  Try to run at a pace that is slow and easy enough for your jog the whole time, but don't be discouraged if you need to break it up with walking.
 
10K Runners:
This week we introduce the idea of tempo runs.  The first ten minutes of your run should be at a fairly easy pace, then the next ten building in speed to the pace you hope to achieve on race day, then finishing with ten minutes at an easy pace once again.  This is to help get you ready to run your race at your goal pace.
 
Discussion Selection
Human Race Episode 8: Crossing the Country
Listen at: https://radiopublic.com/human-race-WzYYlN/s1!50092
 
Forrest Gump introduced popular culture to the idea of the Trans-American voyage on foot, but this episode will shed light on the reality of such an endeavor.  Forty-six days was the record held by Frank Giannino Jr. since 1980 and at the time of this podcast, his record had yet to be broken.  Though many talented runners have attempted to break it, all have fallen short and we will get a glimpse at all of the obstacles that have stood in their way.
 
Note: Shortly after this recording, in Oct. 2016, Pete Kostelnick broke the 36 year record by finishing in 42 days!
 
Host: Rachel Swaby; Producer: Rachel Swaby; Editor: Audrey Quinn; Production help: Mervyn Degaños; Theme Music: Danny Cocke; Human Race editor-in-chief: David Willey
Weekly Tips
   Strength Exercises for Ankles
 
One Leg Squats - Stand with both feet together, and then slowly lift one foot in the air, extending it straight out in front of you. Take a moment to gain your balance, and then bend your grounded leg slightly to lower into a mini squat. While in this squat position, ensure that the knee of your grounded leg lines up with your pinky toe – do not let your knee tilt inwards.  Complete on the opposite leg. This is a great exercise to strengthen your knees and hips as well.
 
Ankle Alphabets – If you’re seated during the day, lift one foot and imagine that the tip of your big toe is the end of a pencil.  Draw the alphabet all the way through, then switch feet.
 
Star Taps – Imagine that you are standing at the center of a star.  Lift one foot off the floor to balance on a single leg. Extend your airborne foot straight in front of you and tap the floor with your toes five times – bending at the knee and lowering into a mini squat to facilitate movement.
After the first five taps, return your foot back to the center, continuing to keep it elevated. Next, extend your foot in front of you to the top left to tap the floor 5 times. Return to center, and then extend your foot across your body directly to the left to tap the floor 5 times. Continue tapping for all points of the star.
Make sure that the knee of your grounded leg remains in line with your pinky toe. Do not let your knee fall in towards the middle or out towards your side, even as you lower your center of gravity towards the floor.
 
One Leg Lateral Hops - This ankle exercise engages the ankles with another dynamic movement. Begin by balancing on a single leg, with the opposite leg bent and foot behind you. Jump to the side and land on the opposite leg while maintaining balance. Repeat in the other direction and add a squat to increase the difficulty.
 
Silly Foot Walks – Just like it sounds, walking in silly ways will strengthen ankles.  Walk 50 feet or so on tip-toes, only on your heels, pigeon-toed (toes pointed in), and cow-hocked (toes pointed out).  It is best to do this barefooted, so a grassy field works particularly well.


                 Check that Stride!

As the distance and time of your runs add up, be sure to continue paying attention to your stride.
 
Key things to check:
 - Landing on mid-foot with foot in line with hip and shoulders
 - Knee driving back with foot towards butt
 - Push off over your big toe
 - Good posture with spine long, head up, shoulders back and open
 - Slight lean forward to fall into next step
 
Going for a run with a friend on a bike is my favorite way to check this, but practicing a few strides in front of a mirror or in front of a buddy works well too.
 
Check your shoes to see how your lateral motion is doing.  Your shoes should show wear evenly and predominately across the middle or ball of the foot. If your shoes are wearing on the heel, practice landing farther forward on your foot.  If the wear is mostly on the side, practice going off of the big toe.  If it is uneven between feet, check that when you run and walk that your feet are pointing straight forward.  A discrepancy in this will cause uneven wear and lead to knee, hip, and back pain later.
 
 
Route Ideas
Painted Hills Trail/Ridge Trail
(4 mile loop)
Bridger Foothills Trail
(2 miles to fence)
This loop with the Painted Hills Trail can be turned into an out and back of up to 13 miles by continuing on the trail to Triple Tree Summit.  Likewise, the Bridger Foothills Trail is a great out and back for practicing hills.
Congratulations Everybody!  
Last week as a club, we tracked 104 miles!
Keep up the great work!

"We can all push ourselves farther than we think. Just when you think you’re done and have nothing more to give, you find the strength to keep on going ... and going."
 - Frank Giannino

    Bozeman Public Library
     626 E. Main St.
     Bozeman, Montana 59715
     (406) 582-2400
     www.bozemanlibrary.org