Yearly Archives: 2009

Running Stretches

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In this training video, I am working with my trainer, Juan Ruiz Tagle. These are some of the stretches that I use in my post workout. After training or competition is the best opportunity to elongate muscle tissue. These exercises are not used as a warm-up, but as a cool down.

After suffering from Achilles tendinitis and plantar fasciitis in late 2008 and early 2009, I added these moves into my program.This video shows some of  stretches that I do to protect and stretch my lower extremities. I can continue to do these diligently throughout The SmoothToe New England Marathon…One Mile At A Time. I hope these stretching exercises help you develop greater flexibility.

Race #22 – Concord, NH

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Capitol Race #4 took us to Concord, NH for Race #22 on The SmoothToe New England Marathon…One Mile At A Time. I went to a summer program back in my junior year in high school at St. Paul’s School, then did an internship there in the summer of my junior year at college

Push-up Matrix

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Traditional push ups are a wonderful way to build upper body strength. This video shows the variations that you can do to work different upper body muscle groups. Have fun with your new push up routine!

Hot Rock Massage

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One of the BIG reasons why I am recovering so well after each mile race has been the massage work of Sandra Bello at Body Destinations in Tyngsboro, MA. www.bodydestinations.com. Sandra has introduced me for the first time to the attributes of a hot rock massage. A hot rock massage quickly detoxes my muscles and heats up the area allowing Sandra to get in and do her healing work. She has been professional, dedicated, and resourceful.



Check out this video about the value of a hot rock massage. You might just recover better than ever…



D.A.R.E. Classic (Part 2) – Loudon, NH

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One of our feature races on The SmoothToe New England Marathon…One Mile At A Time was the D.A.R.E. Classic in Loudon, NH on the Motor Speedway. It is indeed a special race not only for the unique environment, but also for the charitable cause of Drug Abuse Resistance Education (DARE) and the camaraderie of the NH Police. One of the wonderful stories at the 5K race was the Sisters of The St. Charles Home (running in full habit) participating with the children they take care of and discussing the benefits of a running program at their Home.

Thanks to Maureen Steer and the rest of the NH Police for putting on an event that continues to educate youth about drug abuse. Check out this video on the D.A.R.E. Classic 2009

Advanced Stretching (Functional Flexibility)

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How should you finish any workout for any sport? The answer is Functional Flexibility! This video shows how I finish my day. Check out this video with the 3D Stretching routine. It is the best way for your body to find restoration and recovery. Functional Flexibility is against gravity, free from artificial stability, using multiple joints, multiple muscle groups, with 3 dimensions, and in 10 directions.

With the use gravity, doorways, medicine balls, dumbbells, and tubes, there is elongation without pain. It is the most incredible way to stretch your way to improved flexibility. This is an advanced stretching routine, but one that anyone can do.


Functional Flexibility is mobility and stability training that is done with a specific purpose, and it is done in a three-dimensional and multi-directional way against gravity, so we don’t over stretch and cause instability and tissue damage.

Mobility is how effectively and efficiently our body moves throughout the range of motion.

Stability is how well we can control that mobility and our body in a three-dimensional and in a multi-directional way.


Remember: Too much flexibility will cause instability.



I only do these exercises after I am done with my training/running. When my muscles are warm and the lactic acid has been produced, I do these three-dimensional moves to elongate my muscles. I do not look to elongate my muscles before I train or compete. I use the lunge matrix, squats, and balance reaches to mobilize my muscles and joints and get them ready to fire.
I hope you enjoy this new way of finishing your workouts. It will give you the confidence before you get in your car to drive home that you have cooled down properly and efficiently.

Mental Preparation

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One of the great treats at The Beach to Beacon race at the beginning of August was that so many people flew in to Maine to support reaching the half-way point of The SmoothToe New England Marathon…One Mile At A Time. Not only did my title sponsors fly in from Minnesota (Greg Hoscheit – SmoothToe) and North Carolina (John Haigh – Invista), but also one of my One Mile Runner Consultants from Florida, Jacqueline Moore.

Jacqueline has been so supportive of me over the years. She has helped me with my mental preparation for many of my events.

Here is an interview that we did together about the rigors of our event and how we manage the mental side for peak performance.