Heat can really play a role in the quality (or lack thereof) of your performance. Here are six ways to work with the heat to have a successful long run! 1. Check the Forecast – Running on sunny days increases skin temperatures more due to radiation from the sun. If possible, choose a cloudy day over […]
Safety Tips for Group Ride Success
Posted byNow that we’re well into the racing season, many of you will likely be heading out on the roads on some group rides. Group rides can be lots of fun and safe by following these simple tips: -Have a Plan: You should always have a clear plan for what your ride is going to entail […]
A Speedy June for Wilmington Athletes
Posted byYou know you are a RUNNER when, in the summer, your tan lines are from your WOL racing singlets and tanks… NOT your bathing suits. KANZA 200 Bud woodrum placed 8th overall with single speed in one of the most grueling gravel grinders in the world. 214 miles. He even found time for a photo-op! […]
Wilmington Athletes take on May Races and Top Finishes
Posted by“Perseverance is not a long race; it is many short races one after the other.” ~ Walter Elliot May was fast and furious for our Without Limits Athletes Thankfully the heat held off for most of the month, but in it’s place was rain… lots and lots of rain. But none-the-less, our athletes pushed through, […]
5 Muscle Groups to focus on for swimmers
Posted bySwimming is a sport that uses most of the bodies muscles, but there are five main muscles that make the largest difference in a swimmer’s performance. Latissimus Dorsi The latissimus dorsi muscle or commonly known as “lats” are your middle back muscles. These muscles play a large role in your ability to pull. You will […]
Why Hire A Coach?
Posted byWHY HIRE A COACH? There are lots of training books and programs online but what makes hiring a coach different? A coach helps individuals achieve their own, unique goals with the ability to adjust the schedule due to work or family life, injuries, age, and time. Training is not a one size fits all program, […]
Without Limits Pull-Up Challenge May-August
Posted byOur next team challenge is the Pullup/Chin Up Challenge. The challenge will run from TODAY through August 31st (approximately 16 weeks). GOAL – everyone in WOL do 1 pull-up alone with no assistance. Encourage your teammates to do this together. MENS TIERS Tier 1: I’ve got some hair on my chest: 3 pullups Tier 2: […]
TRI SEASON is here and WOL rose to the challenge
Posted bySt. Anthony’s Coach Matt took 8th overall with his best performance at the St. Anthony’s Olympic Triathlon! White Lake Half Triathlon Lawrence Landrigan had a very solid race and placed 9th overall and 4th in AG with a great time of 4:54:27. Impressive performance off 10 hour training weeks. Shawn Rhodes came in 1st […]
WOL Athletes Race Recaps- Cooper, Lake James, Boston and more..
Posted byCooper River Bridge Run “Get Over It!” was the big motto for Janet Coleman (1:08:02) and Chris Bean (1:06:21) and man did they! Great times and a perfect weekend filled with running, friends, and good times. Lindsay Dean has been working extra hard and it is paying off with a fantastic time of 50:32. Ty […]
Pistol Squats Give You A Powerful Stride
Posted byLooking for a more smooth and powerful stride when you run? To do that many skills need to be expressed at the same time. Those skills being strength, efficiency, power, & coordination. How do you build those skills? By strength training. Here’s an exercise to help you get started. The pistol squat. This exercise helps […]
