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Sage Endurance News
April 2009

Pose of the Month: Squat

This picture of then–two-year-old Vivi and my husband, Wes, shows a wonderful way to release tension from your lower back, thighs, and lower legs. Vivi’s getting a nice wrist stretch, too. Squatting needs absolutely no equipment, and while you may need to adjust your waistband, you can do it with your shoes on or off, your knees and feet facing forward or out, and your heels up or down.

You can find squats in the Lunge Series and Relax episodes of the Sage Yoga Training podcast. For my take on the squat as ideal postrace stretch, see my piece in the November 2008 issue of Runner’s World.

Workout of the Month: Race

What? Is that a mistake? Nope. A race can be a workout. Any event that isn’t the peak of your season can be a great workout to sharpen your speed, focus, nutrition, hydration, and equipment management skills. Or it can be a stepping stone toward a bigger goal. For example, my athlete Kara is doing an open-water mile swim this month en route to her first Olympic-distance triathlon in June. My athlete Dave just nailed a 50-mile trail race as a long (long!) run in his progression toward his first 100-mile event. And this weekend, my athlete Stacey is running the famous, crowded Cooper River Bridge Run at her intended pace for the even more famous, crowded Boston Marathon. For each of these athletes, the race workout provides a dress rehearsal for the peak event. Add a squat afterward for fun!

Teaching News

On April 18 from 2 to 4 p.m., I’ll give a workshop on yoga for runners at the Carrboro Yoga Company. We’ll go through five routines to improve core strength and hip flexibility, and you’ll come away feeling very confident about including yoga in your training.

The fall yoga and running retreat at ZAP Fitness in the gorgeous North Carolina mountains is almost full. Write me if you’re interested in coming—I expect to hit capacity in the next few weeks. We’ll be up there October 23-25, enjoying fall foliage, running, yoga, and the hot tub.

The dates are set for a reprise of my workshop at Kripalu! Please plan to join me February 5–7, 2010. Registration will go online this fall, and I’ll keep you updated here.

More on all of these events at the Workshops page.

Central North Carolina Events

For my neighbors in the central area of North Carolina, I’d like to highlight a few events I especially like:

The Carrboro Classic Duathlons and 8K are run this coming Sunday, April 5, with a short-course and long-course option available. This makes a great tune-up race for Duathlon Nationals up the road in Richmond, VA. The race benefits Swim for Smiles (see below), and is always a fun challenge on a beautiful course. Volunteers are still needed! Write me if you are available and I’ll hook you up with the volunteer coordinator. The weather is going to be gorgeous—please come join us.

Gears and Cheers, held May 30, combines three of my favorite things: cycling for fun, local agriculture, and wine! Visit the Grove Winery website for details on the 25- and 40-mile options. Wes and I had a great time at this event last year. The course is gorgeous, and the day culminates in a picnic lunch on the grounds of the winery.

Swim for Smiles raises money for the North Carolina Children’s Hospital through fun children’s races. The third annual youth triathlon, held May 31, offers both a short- and a long-course option. Later in the summer, construct a family relay for the Swim for Smiles Family Triathlon.


Teaching Teachers

At the request of many of my students who teach yoga, I’m putting together a weekend workshop to share my approach on teaching yoga to athletes. I envision leading one session in North Carolina late this summer or early this fall, then repeating the session for my friends in the northeast, probably to be held in New York City this fall. Be in touch if you’re interested in being on the mailing list for such a training.

Discounts for You

This summer, The Athlete’s Pocket Guide to Yoga will hit bookstores everywhere! This beautiful pictorial practice guide will help you start or focus a home practice. If you order now on Amazon, you’re guaranteed the lowest price for this already affordable volume. And when you order from Amazon, you can then post a glowing review on Amazon . . .

If you need a guide for home practice right now, you’ll get a 10 percent discount off your purchase of the Athlete’s Guide to Yoga DVD through Endurance Films when you use the code SAGE108.

My sponsor Rudy Project is still offering an amazing deal, with a bunch of free gear accompanying your purchase of a sunglasses kit. Here’s the scoop. If you have your eye on one item in particular, write to me and I will share my generous pro deal discount with you.

Service Ideas

This month, consider donating your time at a race. Most races donate their proceeds to a charitable organization—see the note above about Swim for Smiles. It’s a great way to give back to the sport you love and a very good activity for a rest week or while you’re rehabbing an injury. While you help out, you can observe multisport athletes in transition, learning dos and don’ts; see examples of good running form (often at the front) and the disintegration of good form (often at the back, though sometimes up front, too); and perhaps share a special talent (emceeing, driving a motorcycle to ensure course safety, handing off cups of water or sports drink, or showing off your yoga moves while cleaning up trash).