Miss Zippy http://misszippy1.com Mom. Runner. Coach. Writer. Fri, 27 Mar 2015 16:21:44 +0000 en-US hourly 1 http://wordpress.org/?v=4.1.1 Why run speed work on the roads?http://misszippy1.com/2015/03/speed-work.html http://misszippy1.com/2015/03/speed-work.html#comments Wed, 25 Mar 2015 05:31:06 +0000 http://misszippy1.com/?p=5878 Yesterday my friends and I did mile repeats on the road, with the goal of running them at our estimated 10-miler paces. I was actually pleasantly surprised by my paces, but I DO know my Cherry Blossom is still going to be pretty far off my normal for this course and distance. You have to accept […]

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Running speed work on the road comes with lots of benefits for running fitness.Yesterday my friends and I did mile repeats on the road, with the goal of running them at our estimated 10-miler paces. I was actually pleasantly surprised by my paces, but I DO know my Cherry Blossom is still going to be pretty far off my normal for this course and distance. You have to accept the place you are and keep moving forward.

But back to my point: we ran the mile repeats on the road, taking a two-min. recovery in between each of three. A couple of my friends have become gun shy about the track, which is why we chose the roads instead. Now, I love the track–I think there is no place better to learn to pace properly and you don’t have to look for cars or worry about stopping at red lights, etc. But I’m also ok with running speed work on the roads and in fact, think there are advantages to it as well.

If you don’t have a track nearby, or if you just prefer to stick to the roads, here are some good reasons to feel better than ok about that:

1. Speedwork on the roads will much better simulate racing conditions. Unless you do track meets, your races are probably on the road with varying terrain and a variety of turning.

2. You can practice running the tangents. Hug those curves as you go around them and work toward making that second nature for race day, saving you valuable mileage when it counts.

3. Potential reduced risk of injury. The concern for injury is why some of my friends prefer the road. You do run track workouts pretty much 100% in one direction, upping the odds for imbalanced muscle usage.

4. You’re getting a comparable surface to what you’ll be racing on.

5. You learn to tap into effort levels, backing off on the climbs, speeding up on the descents.

In the end, I think it’s a good idea to do speed in a variety of formats and in a variety of locations to work different systems and muscles. All contribute to a more well-rounded runner, one who is ready for all conditions  and paces, but if the road’s your thing, then by all means go with it!

And if you’re looking for new speed workouts, on the road, track or otherwise, take a look at my Pinterest board dedicated to just that.


Why speedwork on the road has its advantages via @misszippy1 #runchat #fitfluential #speed…
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Do you prefer the road or the track for your speed work? 

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Mondays on the runhttp://misszippy1.com/2015/03/monday-run.html http://misszippy1.com/2015/03/monday-run.html#comments Mon, 23 Mar 2015 05:16:26 +0000 http://misszippy1.com/?p=5863 I seem to be getting into a groove with reviewing the week that was on Mondays, so I’m going to attempt to make that a weekly theme. Looking back over the past week, I inched my mileage back closer to normal, added in some speed work, and kept the variety going. In sum, I ran about […]

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A review of the week in running and fitness.I seem to be getting into a groove with reviewing the week that was on Mondays, so I’m going to attempt to make that a weekly theme. Looking back over the past week, I inched my mileage back closer to normal, added in some speed work, and kept the variety going.

In sum, I ran about 40 miles this week. Highlights included getting back to the trails yesterday for the first time since early in the winter. I have really missed being out there and am so glad that spring is finally here and I can play in the dirt! I also got in my first speed session on Tuesday. I forgot what it feels like to have shaky legs after a workout. The next couple of days my legs definitely relished an easier pace for recovery.

I also got in another swim and for the third week in a row, I did yoga, too, so I think my commitment to variety is sticking. For strength work, I did a home HIIT session on Thursday plus added a Monday night group fitness class thanks to my daughter’s soccer club. The entire club has technical training on Mondays, so they have hired a personal trainer to offer sessions to any parents who want to use that time productively. Doesn’t get more convenient than that, so I’m all in.

Last week I also had lots of my past month’s work out there in various publications. In case you missed them, my articles showed up in:

Zelle by Runner’s World–talking about why I prefer small to big races

Runner’s Connect–sharing some of my experiences/tips for master’s running

Run Haven–I tackled the importance of arm swing to your gait; how long it takes to lose running fitness; and what our choices in running routes say about us.

After lots of time spent writing over the past couple of weeks, I was eager to clear out some me time this past Friday. I’m not sure I’ve mentioned it, but when I went to the last fall’s Fitness Magazine #FitblogNYC, I won a year’s membership to any fitness club of my liking from Eddie Bauer. I chose to renew my annual membership to my existing gym system, plus add on Haven, which is the latest facility in the system. It’s part spa/part mind and body classes–yoga, barre, pilates, etc. The membership includes a monthly treatment, so Friday afternoon after yoga, I indulged in a hot stone massage. Day made–it was amazing and I left feeling completely relaxed. I’m already looking forward to doing it again next month.


Mondays on the #run with @misszippy1 #runchat #fitfluential #motherrunner…
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Today, I’m feeling recharged and ready to tackle another great week. Hope you are, too!

 

 

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Run it, FEEL it, Spell it Challengehttp://misszippy1.com/2015/03/run-it.html http://misszippy1.com/2015/03/run-it.html#comments Fri, 20 Mar 2015 05:38:49 +0000 http://misszippy1.com/?p=5840 When I think about how running makes me feel, about a million words come to mind: free, alive, happy, and whole all make the list, for starters. I think anyone who runs regularly can attest to the flood of emotions that come along with the miles. The feelings vary with the run, with the distance, […]

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Enter the Newton Running Run it, Feel it, Spell it Challenge for amazing prizes.When I think about how running makes me feel, about a million words come to mind: free, alive, happy, and whole all make the list, for starters. I think anyone who runs regularly can attest to the flood of emotions that come along with the miles. The feelings vary with the run, with the distance, and with the terrain, but they’re always there.

Newton Running and Timex get that, too, and now they want to know how running makes you feel. Share those feelings with them between now and May 1, and you have a chance to receive some amazing swag. What’s on the line?

  • A daily give-away of Newton and Timex swag
  • A weekly prize of a pair of Newtons and a Timex GPS watch
  • A grand prize of Newtons for life and a new Timex IRONMAN One GPS+
To enter: Lace up your Newtons, grab your Timex (or similar) GPS device or smartphone app and spell the word (or words) by tracking your run. Then, submit the GPS map screen grab(s) through Twitter or Instragram using the hashtags #RunningMakesMeFeel and #Promo and tagging @newtonrunning.
Here’s a fun video that explains how to jump on the bandwagon:

Check out the official rules here. I’ll be seeing how creative I can get (darn, I already gave you some of my words!) mapping out my words and sharing on my socials throughout the contest. Join me and the conversation on Facebook, Twitter, and Instagram at @NewtonRunning using #RunningMakesMeFeel. Hope to see you there!


Join @misszippy1, @newtonrunning, and @timexsports in the #runningmakesmefeel challenge!…
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How does running make you feel? 

#ad: This post is sponsored by Newton Running.

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I’ve got a race calendar!http://misszippy1.com/2015/03/race-calendar.html http://misszippy1.com/2015/03/race-calendar.html#comments Wed, 18 Mar 2015 05:13:26 +0000 http://misszippy1.com/?p=5836 We may be three-and-a-half months into the year, but I’m just now getting my act together with my race calendar. I had to wait until I got past the Napa Marathon before I could really think about where I wanted to go with the rest of the year. Finally, I’ve got a race calendar plotted […]

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Do you enjoy running races? How to plan your race calendar.We may be three-and-a-half months into the year, but I’m just now getting my act together with my race calendar. I had to wait until I got past the Napa Marathon before I could really think about where I wanted to go with the rest of the year. Finally, I’ve got a race calendar plotted out.

I’m going to start with my biggest event first: I’m hoping to run the Rosaryville 50k in November. I’ve wanted to go this distance for a couple of years now, but between injury and returning from injury, I never felt I was in the right place to go for it. I’m not sure I will ever be 100 percent confident that I’m there until I toe the line, but I’m hoping I can make it.

I’m also going to do the Wineglass Marathon in upstate New York in early October. The motivation behind this one is to get a qualifying time for Boston 2017 and go with my friends, as well as get in good training for the 50k. I might work a bit harder for this one than I did for Napa, but truly, my days of trying for PRs in marathons are behind me. And provided I run Boston 2017, I might be done with them for good–it’s just not my favorite distance.

Before getting to the fall, however, I’m going to have some fun with shorter races. Here’s the list:

Cherry Blossom 10-miler in April

Harper’s Ferry Half Marathon in May

Baltimore 10-miler in June–maybe!

Rosaryville 25k in late July

And then onto the fall. I may go back to MAF training at that point, but I’m not committing to anything right now.

So there’s my dance card. It’s been a long time since I’ve raced this much and I’m a little apprehensive about it. I’m also, quite honestly, kind of dreading seeing how slow I am when I race–I have a long way to go to get back to race fitness!


Here’s what I’m planning to race this year via @misszippy1 #runchat #fitfluential #racing…
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Anyone else just getting their act together with race planning? 

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Running and then somehttp://misszippy1.com/2015/03/running-plus.html http://misszippy1.com/2015/03/running-plus.html#comments Mon, 16 Mar 2015 05:13:57 +0000 http://misszippy1.com/?p=5823 I am two weeks post marathon and I’m telling you, I don’t ever think I’ve played two weeks better. I just seem to be tapped into exactly what my mind and body need right now, which is variety.  I am following my body’s lead and it feels fantastic. Here’s how week two post-marathon shook out: […]

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Running and cross training can be a match made in heaven.I am two weeks post marathon and I’m telling you, I don’t ever think I’ve played two weeks better. I just seem to be tapped into exactly what my mind and body need right now, which is variety.  I am following my body’s lead and it feels fantastic.

Here’s how week two post-marathon shook out:

Monday: Stability work

Tuesday: Six miles easy, stability work, and barre class (my first and I enjoyed it!)

Wednesday: Six miles easy plus stability work

Thursday: A.M.: Short swim (first one in ages!), a four-mile easy run, plus a 20-min. HIIT workout and stability work. P.M.: A six-mile easy run. Kind of a big day, but a day of variety.

Friday: 1-hr. easy spin on the bike, stability work, yoga.

Saturday: 10-mile easy run (plus spectating two soccer games–that counts, right?)

Sunday: Stability work plus six miles easy.

As you can tell, a decent amount of running but some other things thrown in there, too, which is just what I feel like doing right now. For me, marathon training ends up sucking up most of my time for cross training, so I’m always ready for some change once it’s over.

Which brings me to this: if you really want to be a better runner, then running is what you need to do. But some added cross training  has its place, too, especially if your aim is to be a more well-rounded athlete. And there’s nothing wrong with throwing in some other activities to keep it fresh, and to keep yourself from getting burned out mentally and physically.

I’m really enjoying the variety and while I don’t need to get in as many miles as I do when marathon training, I’m going to keep it up. It probably is time for some speed now, however, since Cherry Blossom is creeping ever closer. It’s on the agenda for tomorrow.


Continued #marathon recovery means switching things up for @misszippy1 #runchat #fitfluential…
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Does marathon training make you want to branch out when it’s over? 

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Agility traininghttp://misszippy1.com/2015/03/agility-training.html http://misszippy1.com/2015/03/agility-training.html#comments Fri, 13 Mar 2015 04:36:45 +0000 http://misszippy1.com/?p=5813 Look up the word agile in the dictionary and I can tell  you one thing: there will NOT be a picture of me next to it. Nor my son, if truth be told–poor kid got far more of my genes than Mr. Zippy’s in that department. But he’s a soccer player and I’m a runner, […]

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Are you active in sports? Training can be hard on your body. Protect yourself against injury with these agility toolsLook up the word agile in the dictionary and I can tell  you one thing: there will NOT be a picture of me next to it. Nor my son, if truth be told–poor kid got far more of my genes than Mr. Zippy’s in that department. But he’s a soccer player and I’m a runner, and we both need some agility training in our lives.

When my son injured his knee last year playing soccer, a big part of his rehab included agility training. He’s since kept most of that as part of his warm up before practices and games, and it makes me feel better knowing that it decreases his odds for future injury. As a runner, I’ve worked hard on strength and stability to help protect myself against future injuries, too, because as we all know, I’ve had more than my share.

Just like I have a home gym wish list, then, I have an agility training wish list. These are the items that I think both my son and I could use regularly to even better improve our functional movement, all in an effort to decrease injury odds. If performance benefits come from it, too, then so much the better.

So what am I eyeing up? Agility slats like these from Stroops. You all know my favorite running book is Anatomy for Runners by Jay Dicharry. In the back of his book, Jay outlines exercises that can better your running body. The agility slats would be fantastic for one of my favorite exercises, 4-square. This is a perfect one for my son and his vulnerable knee, too.

I’d also love a speed ladder. Both my son and I are made up of slow-twitch muscle fibers. While this is great for endurance events, and doesn’t hurt on a full soccer field, we could both use some work on faster feet. A speed ladder like this could work both inside and outside, although now that the weather has turned (it has, right?) I’m all about some backyard training.

Finally, some mini-hurdles. A set like this helps develop quick feet and faster foot turnover. Not to mention it gives you the ability to work on lateral motion, an area where most runners (raising hand) are severely lacking.

Now, if I fulfill this wish list, I promise I’ll make a video of me using it. And I’d break that promise, too, because I’d surely look like a slow-moving fool when first starting with these toys. But practice makes perfect, right?


The agility training tools @misszippy1 is after. #agility #runchat #fitfluential…
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Do you work on agility training at all? 

When you’re finished here, I hope you’ll head on over here, where I’m guest posting on Love, Life, Surf today while Christine heals from shoulder surgery!

Disclosure: This is a sponsored post by Unique Fitness Concepts. All viewpoints are my own.

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Multi-grain hot cereal recipehttp://misszippy1.com/2015/03/hot-cereal-recipe.html http://misszippy1.com/2015/03/hot-cereal-recipe.html#comments Wed, 11 Mar 2015 05:15:26 +0000 http://misszippy1.com/?p=5797 Don’t ask me why, but I was thinking about goals and resolutions the other day. Maybe because the blogosphere is big on this? The thing I’ve come to realize is that these days, I’m not much of a resolution or even goal setter. It’s not that there isn’t plenty of room for improvement around these […]

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Try this yummy, nutritious hot cereal recipe.Don’t ask me why, but I was thinking about goals and resolutions the other day. Maybe because the blogosphere is big on this? The thing I’ve come to realize is that these days, I’m not much of a resolution or even goal setter. It’s not that there isn’t plenty of room for improvement around these parts–there is. It’s that when it comes to some of the big, typical things we generally associate with goals–careers, athletic achievements, etc.–I’m pretty content where I am.

These days, my goals are a bit less tangible: things like raising happy, kind children. Being a better friend to others. Giving back more. These are the things that are important to me today.

All that said, it doesn’t mean I can’t have smaller tangible goals. One of these is to try some recipe creation. I realized this year that I truly enjoy cooking, but I have always, 100 percent of the time, been a recipe follower. Never a creator. So now I’m trying to change that.

I’m starting small (obviously!) so that I can learn along the way and not create any big disasters–I don’t want to get discouraged before I even get started. My first experiment was with a hot cereal. I always feel good when I send my kids off to school with something substantial in their bellies. With this recipe, I created a multi-grain, warm cereal that includes protein, fiber, and Omega 3s. Plus, it’s easy to dress up or down depending on your tastes. Great add ins include dried fruit, nuts, bananas or berries. Each of my kids made different choices to tailor it to their liking. A little maple syrup is good, too!

Ingredients:

1/2 cup each quinoa, steel cut oats, and farro.

1/4 cup chia seeds

3 1/2 cups water

2 Tbs cinnamon

2 Tbs vanilla

Dash of maple syrup

Milk of your choice (I used unsweetened vanilla almond milk)

Add ins: dried fruits, bananas, nuts, nut butters, etc.

To make:

Combine grains and water and bring to a boil.

Add in chia seeds, cinnamon and vanilla.

 

Cover and simmer until all water is absorbed.

Place in serving bowls and add as much milk as you like, plus any/all toppings. Enjoy!

Easy peasy, which is a good place to start, no? I’m sure I have a steep learning curve ahead of me, but I’ll share my recipe successes as I go along. Let me know if you give this one a try!


Try this hot cereal #recipe from @misszippy1 #runchat #nutrition #fitfluential…
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What about you–recipe follower or creator? 

 

 

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Marathon recovery–week onehttp://misszippy1.com/2015/03/marathon-recovery-week-one.html http://misszippy1.com/2015/03/marathon-recovery-week-one.html#comments Mon, 09 Mar 2015 05:41:43 +0000 http://misszippy1.com/?p=5792 Well. This has been one week of slacking off and I must admit, I have enjoyed it! So many times in the past I have regretted doing too much after a marathon, so this time I promised myself to get it right. That meant no alarms for one week, no runs for one week, and only […]

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How to recover properly from running a marathon.Well. This has been one week of slacking off and I must admit, I have enjoyed it! So many times in the past I have regretted doing too much after a marathon, so this time I promised myself to get it right. That meant no alarms for one week, no runs for one week, and only exercising if I felt like it. All that said, here’s what my first week post marathon looked like:

Monday: Stability work and then an easy little bike ride (I think it was 13-15 miles?) followed by wine tasting in Napa. This was a good day!

Tuesday: Flying all the live long day.

Wednesday: Stability work.

Thursday: Stability work and a 20-min. HIIT session.

Friday: Stability work and a 30-min. easy spin on the trainer. Yoga in the evening.

Saturday: Stability work and a 40-min. session alternating bike work and HIIT.

Sunday: Stability work and a six-mile run.

Now I feel refreshed and ready to get back to some more running. I’ll still take the paces and distances slow and short this week, however. I know that while my legs feel great, 26 miles at any pace still does damage. I always tell people that marathon recovery can be very deceiving and I’m keeping that in mind. Still, it’s nice to feel so good only one week out.

In addition to running, I really want to get back to some cross training, something I always let slack during marathon training. I am doing a barre class Tues. morning this week and I am determined to get myself into some chlorine after such a long time away from the pool. Yoga and more intense strength training also need to find a spot on my dance card.

And, I need to put some thought into how I want the rest of my year to shake out–which races and when. I already have Cherry Blossom 10-miler in April, probably the Harper’s Ferry Half in May, and not sure what else after that. Definitely a couple of trail races, and if my body will cooperate, I’d love to do a 50k come fall. Onward and upward!


Week one of recovery following the #NVM via @misszippy1 http://misszippy1.com/?p=5792 #runchat…
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How do you usually spend your first week post-marathon? 

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International Women’s Dayhttp://misszippy1.com/2015/03/international-womens-day.html http://misszippy1.com/2015/03/international-womens-day.html#comments Fri, 06 Mar 2015 05:33:21 +0000 http://misszippy1.com/?p=5773 You know, I consider myself a pretty strong woman. I mean, I’ve got an Ironman, 15 marathons, and countless other athletic achievements to my name. I’m no shrinking violet when it comes to standing up for women’s rights, either. And yet, when I read about women who are involved in first response, or the female […]

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You know, I consider myself a pretty strong woman. I mean, I’ve got an Ironman, 15 marathons, and countless other athletic achievements to my name. I’m no shrinking violet when it comes to standing up for women’s rights, either. And yet, when I read about women who are involved in first response, or the female mushers who race the annual Iditarod, I realize that they are the true example of strong women.

Take female first responders: for ages, society didn’t want to allow the “weaker sex” into fields like firefighting, law enforcement, or paramedics. Through sheer willpower and tenacity, however, females have broken through into these non-traditional fields and proven their might.

Today we have the female founded Rx Response, a non-profit coalition that ensures the delivery of medical supplies in the face of disaster. These are ladies who have used not just their strength but their brains to make a difference on the front lines of response.

As we head toward International Women’s Day on March 8, Rx Response is partnering with TogoRun, a New York-based health communications agency, in support of the Women of the Iditarod. The original Iditarod, a 1,050-mile dog sled race, began in 1973 to commemorate the “race for mercy” that took place in 1925 from Nenana to Nome, Alaska. A diptheria epidemic in Nome threatened the lives of children, and mushers took on the task of delivering the vital antitoxin to save them. One of the tiniest dogs, Togo, took the longest and most treacherous route to get there, becoming a symbol of courage.

Just as with first response, women have made their mark on the Iditarod over the past 30 years. The first female musher to win the race was Libby Riddles in 1985. Today, inspiring, strong women like DeeDee Jonrowe dominate the field–she’s placed 10 times in the top 10 finisher’s list, just one of the reasons TogoRun is sponsoring her this year.

If you’re inspired by ladies like DeeDee, or female first responders, then you won’t want to miss this Sunday’s FitFluential Twitter chat with DeeDee Jonrowe, TogoRun’s President Gloria Janata, and Rx Response Executive Director Emily Lord. I participated in this chat last year and loved learning about the Iditarod, among other things. This year, FitFluential will engage participants in an interactive exchange of information and recognition of the great accomplishments women have made across a broad range of fields once dominated by men, including sports and emergency response. Join us from 1 to 3 EST (don’t forget the time change!) and use the hashtags #TogoRunWomen and #FitFluential.

I know I’ve got a bunch of strong ladies who read this blog. Do you think you could take on the Iditarod? How about first response?


#ad: Twitter chat Sunday 1-3 EST for International Women’s Day via @misszippy1…
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This post is sponsored by FitFluential on behalf of TogoRun.

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My home gym wish listhttp://misszippy1.com/2015/03/home-gym-wish-list.html http://misszippy1.com/2015/03/home-gym-wish-list.html#comments Thu, 05 Mar 2015 05:36:37 +0000 http://misszippy1.com/?p=5739 I’ve told you before that I do all of my strength and stability work at home. It saves me valuable commuting time to and from a gym, and I honestly think that with the right equipment, you can get all you need right in the comfort of your own home. I have plenty of equipment/gym […]

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My home gym wish list for stronger running.I’ve told you before that I do all of my strength and stability work at home. It saves me valuable commuting time to and from a gym, and I honestly think that with the right equipment, you can get all you need right in the comfort of your own home. I have plenty of equipment/gym toys here to allow me to do that, but there are still a few pieces I’d like to add to make my home gym perfect.

My current wish list includes an inflatable balance disc. I love to work on my balance, especially if I can sneak it into strength moves. One of my all-time favorite moves that I do multiple times per week is the single-leg deadlift. I usually do it holding a kettle bell to make it more challenging, but I can tell it’s time to make it even tougher. Using these discs would do the trick. I’d also use them for one-legged stance work as well as when I’m doing moves like overhead presses.

Another item I’d love to add is a fore board. One of my weaknesses is my right ankle. Years ago, when five weeks out from an IronMan, I sprained my ankle on a trail run. Because I was young and stupid naive, I forced myself through a 20-miler a few days after the sprain so that I could be ready for the race. As you can imagine, today I pay for that with limited range of motion in my ankle, something that has contributed to some of my injuries, I’m sure. This fore board is a great way to work the lower leg and muscles and increase range of motion, in addition to improving balance skills.

Finally, ever since working with my PT earlier this fall, I’ve wanted my own suspension set. These are such incredibly versatile pieces of equipment. A set that offers a wide range of suspension positions offers the most bang for your gym buck by allowing you to work multiple muscle groups and perform a wide range of strength/mobility work.

So that’s what I’m wishing for right now. Too bad my birthday isn’t anytime soon. I guess it’s not too early to drop hints for Mother’s Day, though, is it?


Here’s what @misszippy1 has on her home gym wish list. What’s on yours?…
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What would be on your home gym wish list? 

Disclosure: This is a sponsored post by Unique Fitness Concepts

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