What's wrong with the "crunch"?

Well, I would be lying if I told you I never did a traditional style sit-up or crunch.  These exercises do, indeed, make you sore in your various abdominal musculature.  However, one of my favorite quotes (and I cannot give credit because I forget the author) is: If our abs were meant to flex our trunk forward, then God (if you believe in the higher power---I live in Athens, GA and Darwin's fish bumper sticker is on every other car) would have placed something that looked like hamstrings across our stomachs.  This is my attempt at some exercise humor, and it leads me into some advice on how to train your abs without flexing your spine.

If you do not believe me when I talk about core training/stability, then listen to Gray Cook, PT, CSCS when he talks about "ab strength vs. core stability".  It is a bit lengthy at 9 minutes, but one can learn a lot no matter what your sport or fitness goals.

The second video (advanced) is an excellent exercise for core stability along with the third video.  The final video is "one to grow on".  I am attempting to master these currently.  You always need to be looking for new challenges.  Enjoy.

My training

Well, it has been a while since I have commented on my training.  I am happy to report that I have gotten back in the pool twice for 20-25 minute swims.  This is by far my weakest discipline when it comes to triathlon training.  I am not a natural swimmer and never swam competitively.  I've read countless articles on how to improve stroke efficiency or breathing, but I have never come across an excellent resource for tips and advice on swimming technique.  My running is going well, and I have started to focus on greater distances in preparation more for the half marathon in October than the sprint triathlon at the end of August.  I have neglected speed training over the last couple of weeks and plan to return to that this week. 

I am also happy to report that I have returned to cycling (outdoors...no spin class).  I have logged rides of 40 miles and 50 miles.  It feels great to be back on the bike.  In addition, I always keep up the strength training.  I attempt to balance upper and lower body training on a weekly basis.  So, this is where I am in mid to late June and on pace to do well in my upcoming events.  I want to stay steady with my training, pushing my personal limits, without over training or peaking before my events.  None of this training would be possible without a very supportive family, and I am reminded of this fact when my wife and kids had breakfast on the table for me upon my return from cycling this morning.  Thanks guys.

Using a foam roller

I'm not often impressed with Runner's World the magazine.  However, I have recently been pleasently surprised with some of their articles.  So, I went to their web site looking for a video and stumbled across a complete demonstration video of how to use a foam roller on the major lower body trouble areas for runners.  Check it out and enjoy.  I must warn you...it can be a little uncomfortable at times over the IT-band and quadriceps.