One Less Haiti Marathon

Those that know and love the Smiths and Moldrups are gearing up to run the Knoxville Half Marathon and the Nashville Half or Full Marathon. The goal is to raise money through running these races to offset the cost of adopting from Haiti. There are an estimated 680,000 orphans in Haiti; one less makes a difference.

Race Links

One Less Haiti
Moldrup Family Adoption
Smith Family Adoption
Knoxville Marathon
Nashville Marathon

Friday, February 18, 2011

Don't forget, there is a OneLess concert tonight at the Square Room. Go support the Smiths and the Moldrups.

Posted by ace.harris at 6:51 PM

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Team One Less

(Aaron, Sarah, Kolby, Paul, Ryan, Andrew, Matt - Missing from picture: Steve, Mike, Carson, Russell, Taylor, Jeannie)

Donate to One Less @ www.onelesshaiti.org

Interested in Running or Supporting

Contact
aaron.harris22@gmail.com

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Mikey Smith
Paul Dickenson
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Blog Archive

Core Workout

BEYOND CRUNCHES   (taken from www.runnersworld.com)

The 15-minute workout designed just for runners. The workout is devised to strengthen the specific muscles runners need for bounding up hills, sprinting to the finish, enduring long distances, and preventing common running injuries. Try doing two sets of these moves right before or after your run, three times a week.

Superman  What It Hits: transversus abdominis (deep abs) and erector spinae (lower back)  Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.   Keep It Honest: Don't raise your shoulders too much.   Make It Harder: Lift both arms and legs at the same time.      

Bridge   What It Hits: glutes and hamstrings  Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.   Keep It Honest: Squeeze your glutes at the top of the movement, and don't let your spine sag.   Make It Harder: Straighten one leg once your hips are lifted.

Metronome   What It Hits: obliques  Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching.  Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.   Keep It Honest: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side.   Make It Harder: Keep your legs straight.       

Plank Lift   What It Hits: transversus abdominis and lower back  Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg.   Keep It Honest: Pull in your belly and don't let your hips sag.   Make It Harder: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds.     

Side Plank What It Hits: obliques, transversus abdominis, lower back, hips, and glutes  Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.   Keep It Honest: Keep your hips up; don't let them sag.  Make It Harder: Support your upper body with your right hand, instead of your forearm.

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Pre-Run Eating

Yoga Video

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