"Training your core to improve your time" by Juli Zacharias
by Juli Zacharias
It is hard to believe February is upon us. I do not know about you all, but even as the “Holiday Season” is past the normal chaos of managing a family continues with sports schedules, extra curricular activities and unexpected school holidays. Please know that I understand and am with you all. As I have started to enter various competitions, I have had to understand the importance of the quality of time vs the importance of the quantity of time that I have to train.
I was training for my second half iron man: swim1.2 mile, bike 58 miles, and run13.1miles. The first time, I looked at several training logs on the internet, talked with several people who did them regularly and combined my own knowledge of running and cross training. Then I “went for it”. I did well but knew I was capable of doing better; it was just my first time ever doing one. I always believed my first responsibility was to be there as a parent but learning to balance out something that I saw would help me to become a healthier person mentally and physically; I had to ask myself, ”How am I going to do this?” After researching through several books in the library and on the internet on how to improve your performance in a triathlon I began to realize the importance of core training. Core training has to do with strengthen and tighten your midsection. I personally tried it out, just doing it 15 to 20 minutes 4 to 5 times a week.
I was able to cut off 15 minutes in my second Triathalon. I honestly shocked myself as I felt much stronger but realized I had trained as many hours this time around. But I had added the core training exercises. It has also helped my lower back as I lift young children throughout the day and I am actively involved in my own children’s sports and activities. You can strengthen your core through a HUGE variety of exercises: sit ups, crunches, twists, planks, using an exercise ball and even light weights. I would encourage you to research on the internet or visit a class that involves “Core Training”. It truly has helped me in so many ways in my training, preventing injuries and helping to complete everyday tasks without certain “aches and pains” as I try to keep up with my family.
Hopefully you are able to explore the fun of core training and experience the benefits as well.
There are so many opportunities to expand your fitness level. This is a great time to set a goal for this year. It can be to complete a 5K (3.1miles), 8K (5 Miles), 10K (6.2miles), a half Marathon (13.1miles) or even a marathon (26.2miles). If you have not ever run before I would start with the 5K or 8K. If you do have some background in running but you have not done it in awhile then would go for a 10K. For you all that have been running, why not go for a half or full marathon. The objective is for you to accomplish your goal but also do it without getting yourself injured and be able to have fun. =0).
Another great resource is simply to do a Google search for “Training log for….. ex. Half Marathon in 15 weeks” and you will find a schedule to train by.
Get excited and have fun in your process of reaching a goal. Start now and find a friend that might like to do it with you. Maybe I will see some of you at the 34th Colonial Half Marathon or 5K right here at William and Mary on Sunday,Feb 24th or at the Shamrock down at Virginia beach in March.
* If you have a question or topic for Juli to write on please email her at jzacharias@cox.net SUBJECT LINE: Ask Juli
Juli Zacharias lives in Williamsburg. She is 44 years old and a single mother to 4 children; now 19, 16, 14 and 11 years old. She works at Mother’s Day Out, substitutes for York County and is a Field Hockey official. She started running at 13 years old and competed throughout High School and college in California. Juli Zacharias was www.WilliamsburgFamilies.com’s runner in Christmas Town Dash 2012 and finished 3rd in her age category! Many of you will know her from Mother’s Day Out at Williamsburg United Methodist Church.
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