To run faster, is it better to quicken your steps or to lengthen your stride?
Well, of course the experts have to be difficult–the answer is “both”.
Check your cadence. If you take fewer than 90 right-foot steps per minute, work toward that number. Lengthening your stride isn’t quite as easy because overstriding is inefficient and can lead to injury. Instead, do your best to increase your range of motion. You can do this by stretching your hip flexors and your glutes. Strengthening your glutes will give more power to your push-off. Exercises like “Superman” and bridges are great for this. This strength training will help give you more of an upright running posture (you don’t want to bend at the hips!!) and a longer, more powerful stride (due to better hip extension during the push-off).
And that’s your running tip for the day!
Soooo, I just got back to Madison from a long road trip to the east coast! The pups and I made the trip to South Carolina for Christmas, North Carolina for a day trip (remember the puppy play date??) and Virginia for some flyball fun and sisterly love!
The trip to and from Madison was over 900 miles each direction. I had great company on the trip down, but I was on my own coming back. 15 hours, 900 miles and 8 states later, the girls and I made it home! It was quite the experience! But totally worth it!
We had a great Christmas with the fam.
The weather was absolutely gorgeous. I did not want to come back to this awful weather in Madison. (The high on Monday is -11. I mean really! How is that even possible??) I got in 46.52 miles of amazing weather running. The girls got lots of long walks on the golf course which they loved.
My sister and I went to 9Round for a 30 minute boxing workout two times during our visit (I may try to go some in Madison now!). My Mom and I saw the moving “Saving Mr. Banks”. O.M.G. SUCH a good movie! We cried. It is a MUST SEE. An absolute must. And who knew that Mary Poppins was a book first?! I certainly did not! It’s now on the “To Read” list (which you all know is crazy long). And I got to catch up with some high school friends!
On the trip home we stopped in VA to visit Cheryl and play in the NRR Jingle Ball Bowl! Callie ran with Go Dog Go (she was exhausted after two days of flyball!), and we had an absolute blast! Cheryl and I ate at 3 of my favorite restaurants and had lots of girl talk! I found out that Envy is totally a front seat kind of girl! And we got to see Sarah’s handsome 9 month old male merlie! Envy was totally smitten!
And to end the trip we stopped at Patty’s (Envy’s breeder) for a puppy play date with Envy’s sister and Mama. Look at the fun these pups had!
As you can tell, it was a whirlwind of a trip, but I can’t think of a better way to end 2013! It was absolutely perfect! Now, let the fun of 2014 begin! January is already packed to the gills!
Quote of the Day:
“I will prepare and some day my chance will come.” -Abraham Lincoln
Another one of my family’s cookie traditions at Christmas are these Chocolate No Bake Cookies. Once you look at the ingredients you will know that I have never tasted one (they have peanut butter in them!!), but apparently they are delish if you like peanut butter! We still have the recipe on my Great-Grandmother’s recipe card. It is well-used.
Chocolate No Bake Cookies
– 1/2 cup milk
– 2 cups sugar
– 4 tablespoons cocoa
– 1/2 cup butter
– 1 cup crunchy peanut butter
– 2 cups rolled oats
– 1 teaspoon vanilla
– Boil the sugar, cocoa, butter and milk for 1 minute.
– Add peanut butter, oats and vanilla. Add enough oats until you reach your desired consistency.
– Drop on wax paper and let cool.
Couresty of my Great Grandmother