Retrospectiva 2018 (parte 1): .
O ano começou prometendo muito. Depois de um 2017 ruim devido a uma contusão na coxa que me tirou das corridas por 6 meses, eu havia retomado os treinos, voltei a perder peso e terminei o ano muito próximo da melhor forma da minha vida. .
Os primeiros meses de 2018 foram de muitos treinos e a primeira corrida já veio com recorde da minha vida até aquele momento. Aliás, esse ano eu melhorei todas as minhas marcas de corrida. Como pra mim treino também tem recorde (inclusive treino na esteira), vou começar a retrospectiva com minhas quebras de recorde nessa “modalidade”:
Melhores marcas antigas (corrida indoor):
2,4km - 10’07” (2016)
5km - 22’13” (2016)
Marcas alcançadas 2,4km
9’04” (julho) - melhor marca atual. .
Marcas alcançadas 5km
19’47” (julho) - melhor marca atual. .
Acrescentei esse ano os 10km também:
Na sequência, trarei as melhores marcas das corridas.
Essa foto foi na última subida da KTR Campos do Jordão.
Lembro que já não tinha forças nas pernas e tentava ditar o ritmo da subida com o balanço dos braços.
Eu só pensava: " Continua fazendo força" naquele instinto de simplesmente continuar indo pra frente até a linha de chegada. Que dia feliz 🍀 #tbt
12 Days of Plexus: Day 12, (Part 1)
Plexus Boost is an alternative companion to Plexus Slim, formulated to energize your life! The thermogenic blend of ingredients in Boost contains Caralluma Fimbriata, an edible cactus that has been traditionally used by tribal East Indians for years to suppress hunger and enhance endurance through increased energy. It has now been clinically proven to suppress appetite, reduce body weight and increase energy intake. Plexus Boost also contains Yerba Mate which has been shown to be a stimulant, diuretic and it may assist with weight management. The Higenamine used in Plexus Boost, sourced from Tangerine Peel and Lotus Seed, has been shown to increase energy. Plexus Boost is sure to live up to its name, helping deliver the weight loss results you want and the energy you need. (To be taken with Slim!) ❤️Plexus Boost 🎄Boost is for more active people
🎄Boost is a thermogenic (will heat up your body)
🎄Boost is an amazing pre-workout product 🎄Boost will suppress appetite 🎄Boost will help reduce body weight 🎄Boost will increase your energy 🎄Boost will "boost" your metabolism (Do not take this product with Accelerator)
What is a thermogenic product you say? A thermogenic product is used to increase the heat 🔥 in the body and in turn affect the body's metabolism and ability to burn fat. ***You should take Boost 15-30 minutes before every workout 🏃🏻🏋🏻!! WHY???
🎄Because it is a thermogenic and as the body heats up, you will burn fat more efficiently!!
🎄Because it gives you an extra energy boost to push through that workout with a little shot of natural green tree extract! 🎄Because the vitamin B12 in it is needed to convert carbohydrates into glucose in the body, thus leading to energy production and a decrease in fatigue and lethargy during and after a workout!!
🎄 Because the Niacin in it opens up the blood vessels surrounding the joints and provides relief for inflammation that causes stiffness and pain.
It makes workouts so efficient and helps you get the most out of all the hard work you are putting in!! #plexusboost#12daysofplexus#allnatural#preworkout#thermogenic#runfaster
0 39 hours ago
Had some fun with today’s workout. Been missing in action for most of this week so @chelsealynnmiller decided on a full body workout. Great format for beginners or if you are coming off a long break and need a spark to get back into it. It’s also a time saver, if you are on a busy schedule, full body workouts three times a week can bring amazing results. Stick to the basics, the compound movements are your friend. Choose one for your pushing muscles like a bench press, one for your pulling muscles like seated rows or chinups and throw in some leg work for 3-5 sets each and you’re good to go! You will be surprised with what you can accomplish by keeping it simple 👑
📷 shooter: @chelsealynnmiller
Missed my first few runs of the week, but managed to get in speedwork down in Santa Barbara after an impromptu road trip. Didn’t feel very good (probably the big night of two beers last night 😒) so just did 4 x 800m instead of 6, but I’m super happy I fit in some faster running.
8 6710 hours ago
Looks like a crazy new dance move but it’s really a Rotational Deadlift 😎💪🏼
🤓💨 Should I take an ice bath for recovery? 🛁 ❄️ .
☃️ The current research wants you to save the ice for your margaritas 😏
🤓Recent research has reported that infiltration of inflammatory cells, mRNA expression of pro-inflammatory cytokines and neurotrophins, and the subcellular translocation of heat shock proteins did not differ significantly between ice bathing and active recovery groups after a single bout of resistance exercise
💥This suggests that ice baths are no more effective than active recovery for reducing inflammation or cellular stress in this single-bout exercise model (Peake et al. 2017)
🛁❄️Ice bathing may provide benefits to recovery in the acute period following intense or muscle damaging exercise (highly competitive tournament etc.) by limiting oedema and swelling per se, independent of changes in inflammation .
🤓But there is a lack of evidence for using ice baths regularly during a ‘pre‐season’ or preparation phase(Roberts et al. 2015)
☃️ Finally, if ice baths reduce the inflammatory response to exercise-induced trauma (which has not been shown), and this response is important for beneficial adaptations to repeated exercise bouts, i.e. training, then ice bathing may in fact be counter-productive (Schoenfeld, 2012)
🏃🏼♂️🏃🏼♀️💨 Carry on speedy ones!
6 4313 hours ago
O Circuito Athenas 2018 foi concluído com sucesso, e agora, nada mais justo do que começarmos a nos preparar para a 1ª etapa de 2019, RUN FASTER!⠀⠀
Ah, lembrando que se você está determinado a conquistar a sua Medalha da Evolução, é essencial que complete todas as etapas do Circuito ;)⠀⠀
Bora correr, GALERA!⠀⠀
5K, 10K e 15K | Dia 31 de março, em São Paulo. #CorridaAthenas#RunFaster
In 2019, I’m pushing myself to #runfaster. I always say that I’m allergic to speed work, but I’m making it Insta-official. Happy to say that I kept the miles under 8 minutes for my last race of the year 🤗 #jinglealltheway15k
/ from VKTRY to Victory /
Your feet really are the roots. If you don’t take care of the roots, the tree will deteriorate and eventually die. You won’t die per se, but the life of your body really does lose quality once everything starts falling apart at the soles. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Really excited to team up with @teamvktry and support healthier, stronger and faster strides in running ⚡️ The life of running really relies on support and prevention. Their carbon fiber design provides an amazing amount of support and stability, especially with their customized flexibility for absorption and performance explosiveness. Insoles for safe feet.
Run faster; jump higher; train smarter.
9 7015 hours ago
Phone call with leading record label about upcoming music video - check 👍🏻
Conversation with leading sports brand about being an ambassador - check
6 mile brisk run - check 👍🏻
Haircut - check 👍🏻
Off to London for a shoot - check 👍🏻
Productive day! 💪🏻🤯🥳
In case your calves are also tight from your marathon (or just running, period!), here's how I foam roll my calves!
1. Keep legs straight and go back and forth, pointing toes in and out slightly to get different angles.
2. Bend knees as you pull the foam roller towards you, again pointing toes in and out slightly to get different angles.
3. Lay down and "windshield wiper" your calves back and forth. Use your legs to work the foam roller up and down the length of your calves so you get more than just where you landed initially!
4. Remember to breathe. Pause and concentrate on any tight spots, going back and forth more slowly over that area.
5. Don't overdo it! The goal is to help and not massacre your calves!
Please feel free to tag a runner buddy who needs help with their calves too!
O Circuito Athenas 2018 foi concluído com sucesso, e agora, nada mais justo do que começarmos a nos preparar para a 1ª etapa de 2019, RUN FASTER!⠀
Ah, lembrando que se você está determinado a conquistar a sua Medalha da Evolução, é essencial que complete todas as etapas do Circuito ;)⠀
Bora correr, GALERA!⠀
5K, 10K e 15K | Dia 31 de março, em São Paulo. #CorridaAthenas#RunFaster
7km before 7am. I’ve got tickets to the Nutcracker this evening and it’s the Christmas lunch at work today so had to fit it in somewhere!! 😃 🌄 🏃🏼♂️
No real plan this morning. Just headed out and ran what was comfortable. I threw some sprints in towards the end when I finally woke up. It took a while though...... Happy hump day everyone!
Training doesn’t just exercise the body. It tones the spirit. It is an outlet for suppressed energies caused by stress. I definitely notice a difference in the way I feel when I fall off the gym routine not only physically but mentally as well. There is something about hard training and heavy lifting that gives you a spark and gets you hyped up ready to attack life’s challenges 👑
📷 shooter: @chelsealynnmiller
Início da semana de treinos com as suspeitas do costume! ❣️
Hills.... Hills are so hard. Whoever you are and however fast you run hills are still hard. Sometimes there’s a temptation to underestimate how hard training sessions are for those who run a bit faster. “It’s easy for you as you run fast” is a comment I’ve heard more than once. Don’t be fooled. Training is hard. Whatever pace you are running, we ALL train hard. Running can be fun. Running can be social. Running can be easy. But if you really want to run faster - and if you don’t that’s absolutely fine - but if you really do, then you have to do some hard training sessions. And there’s not many harder than hills. .
10 mins warm up
6 x 2 minute hills
6 x 1 minute hills
Jog down recovery
10 mins cool down
6.2% gradient. .
I’m not sure the photo does justice to the steepness of the road.... or to be honest how hard I found those hills today!
SWIPE ➡️ to see amazing Before/After pics and a video of softball athlete @elleruchim! Pics 1-2 are from when her foot makes contact with the ground and pics 3-4 are when her foot leaves the ground. Elle’s initial top speed mechanics were a little more extreme than my typical first session, but her determination and hard work has allowed her to improve greatly in a short amount of time. She dropped her flying 10yd time from a 1.33s to a 1.16s. ◾️People ask me all the time how I get my athletes to improve their mechanics and what drills/exercises I use. As simple as it sounds, so much of the changes my athletes make come from our 90-95% sprints...something that @sprintcoach mentioned in his latest post. By slowing it down just a little bit they can focus on the simple cues of “stand up tall”, “step over opposite knee”, “feel springy” and so on, while still gaining from beneficial speed work. I don’t let them hit the 100% mark unless I know their mechanics wont break down completely, but a little regression is ok because they have to learn how to make the changes while sprinting full speed. ◾️In the after video, Elle is running at 90-95%. I know her mechanics aren’t perfect yet (so please refrain from critiquing comments or DMs) but I’m proud of her improvement in such a short time.
🦅Sprained an ankle? That’s no fun. Here’s some ways to help get ya back to full speed from the one and only @rehabscience! I’m also including what he said below for more info as to how these exercises can help you.
🦒Hope you all have been well - finals week is coming up for me so I’ve been pretty low key lately, but more content is coming soon! As always, let me know if I can help you in any way.
“Shown here are a few strategies that are often helpful when recovering from an ankle sprain. It should be noted that this is only a short list of options and different interventions may be appropriate given an individual’s stage of healing and unique clinical presentation. In no way should what a rehabilitation practitioner posts online be considered a comprehensive plan of care that will help any and all individuals with a given issue. Anyway, here goes!
1️⃣Dorsiflexion Mobility: It is not uncommon for people struggle with regaining dorsiflexion range of motion (ROM) following an ankle sprain. For this reason, it is recommended that strategies designed to increase dorsiflexion ROM begin early. This is one method in which you can work on this direction of mobility. The key here is to make sure your knee is bent. If the knee is straight, more emphasis will be put on the gastrocnemius muscle rather than the ankle joint.
2️⃣Evertor Training: The ankle evertors (peroneal muscles) serve as a dynamic stabilizer of the lateral ankle and can play a key role in the recovery process when passive tissues, like ligaments, may have been damaged.
3️⃣Postural Control: Dynamic postural control is maybe the most important element when looking at reducing your risk of having another injury. The Star Excursion Balance Test (SEBT) shown here is a great test and can serve as an excellent exercise. Place tape on the ground as shown, stand on the injured leg and reach with the uninjured leg as far as you can along each tape line without touching the foot to the ground.
Give these a try and let me know if you have any questions.