Category Archives for recovery

Lessons on the Run: Ep8- Tight Hamstrings

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After my first track session yesterday I woke up DESTROYED!

Seriously I was sore, especially in my hamstrings. They felt like steel rods going down the back of my leg. Regardless I decided to give it a go and run nice and easy. I was struggling and limping. As I warmed up it loosened up slightly.

Then I decided to go against all logic…

Go faster!

Yes you heard me right, I decided to pick up the pace and see what happened. I was shocked because it actually felt better. Now understand that I am not running at a full sprint here. I was going slow, shuffling pace to what felt effort wise like tempo pace or half marathon pace.

Here is my theory:

By picking up the pace I fell into a natural rhythm the body created. By flowing and running in that rhythm the body responds more naturally with less resistance. By being more fluid, more efficient my body was allowed to release and relax the tension in the hamstrings.

If you find yourself a little tight, the answer may actually be to speed up not slow down.

Enjoy it, try it, and report on it.




Lessons on the Run: Ep4-Cold Pool & Obstacles

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I am excited to have my special guest, my mentor, my dad – Armando Cruz

(Yes as you can see I was named after my mother, lol)

Today’s lesson came after the run when we got into the cold pool to let the legs recover. It is hard to get in that cold environment. The body doesn’t want to because it is comfortable at the temperature it is at but after you get in the cold water the body adapts and you actually feel better and your body recovers better.

Gut through the initial pain & you will be better for it!

Benefits of an Ice Bath Post Run:

*  Decrease inflammation

*  Increase blood flow

*  Flush out the metabolites in your muscles, such as lactic acid.

*  Shocks your system into healing mode


Toughing through the initial shock is the hardest part!

That is the same in life when we know we should do something but we flounder around because it is going to be tough, it’s going to make us uncomfortable, it is going to hurt. Tony Robbins has a saying that I love: “If I can’t, then I must.”

It is a simple saying but it implies a willingness to persevere under the toughest environment. An environment that success is not guaranteed but if you can do it then you can do it anywhere.

Start creating strategies that help you take action even when most people are paralyzed with fear and indecision. Use your entire body to psych yourself up then take action.

I hope you enjoyed this and the words of wisdom My Dad shared with you (watch the video above).

Create the day you want!