April 6, 2010
 
What a cool event on the beach this past weekend! The Tybee Beach Run went off fairly well with the exception of some timing issues at the end. I do hope this becomes a yearly event; it's amazing to me how 200 people running on the beach can look like 500, and 200 people running on the road looks like 100. Don't ask me why, it is just an observation I made this weekend. Another observation is how beautiful the beach is in the morning. I'm talking about right before the sun comes up - even though we were putting out the mile marks and marking the turn-around, I could have gone for a run right then and there, as the sun just peaked up over the ocean, inspirational and motivating. I hope the Mercer University School of Medicine continues the tradition of the Tybee Beach Run each year for their cause and for the running and walking community as a whole.

Another great cause this weekend relates to the first Red Shoes Run at the Ronald McDonald House on the Memorial Hospital campus. If you want to get out this weekend on a run and support a great cause come on out and support the RMH Red Shoes Run. We can call this a "mini bridge run" as you will run up and over the memorial bridge that goes over the Truman Parkway , TWICE! Not a huge hill, but a hill none the less and in Savannah we will take a hill when we can get it.

This week's workout is a fun one on the track (if you would like to join us we meet Wednesday mornings at Savannah State at 6:30am). Drills first, side steps, cross over's (one leg over the other and then the opposite leg, sometimes called karaoke), butt kicks (don't strain, just try to touch your heels to your butt), high knees (self explanatory, again don't strain easy try to get your knees as high as you can, you'll get better the more you do these), skips (yes just like when you were a kid, either focus on lift or moving your arms, either one skips can help you loosen up quickly), then finish with backwards running (no explanation there, but once you do your backwards, run forwards for the same amount). Drills should be done for 50 to 100 yards, each drill is done twice, it should take about 15 minutes and you should be ready to go after that, the elites of the world do these for a reason, and so can we. The Workout! 5x1000 with a 200 walk or jog. Take a small break, then 1 mile run, jogging the turns and running the straights. After that take your shoes off, and do some easy barefoot strides on the grass, this allows your feet to breath and just work some muscles in your feet. Mild barefoot running after a workout is good, it's never fast and it allows you to wind down from your workout.

Don't forget to register for the 2nd Annual Susan G. Komen Race for the Cure happening Saturday April 17th. The numbers are headed to 5,000 folks so come be a part of this remembrance and celebration!
 

robert espinoza

"Keep Your Chin Up for Strength, and Down For Prayer"

Fleet Feet Sports Savannah