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100 Pushups , 200 Squats and Situps April 14, 2014

Filed under: Cross Training,Training,Strength Training — bigfootmarty @ 4:55 pm
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100 Pushups , 200 Squats and Situps

I few years ago I read about the 100 pushups a Day program and found it and looked through the 6-7 week / 3 days program and it made pretty good sense.

I followed it and sure enough I was able to do 100 pushups again.  Now with my shoulder hurting I wanted to try it again and use it as part of rehab for this bum “wing” .

 

I found other ” GOAL EXERCISE ” programs and decided to do a triple play and hit a full body workout or Abs, chest/shoulders/core and legs. The more I looked the more plans I found.  I decided to stick to 3 basics. Pushups, Situps and Squats.

I will post updates in a week or so and record how I feel and how it is going.  Good luck …

**  http://www.twohundredsitups.com/

The situps are curlups or crunches and I have had pretty good success with thme and holding at the top and the resulting burn has felt pretty good.

***  http://www.twohundredsquats.com/

I am enjoying the squats and the long term benefit of the total body workout will be felt as I run, walk, bike and hike. I am feeling the great and even my so called bad knees feel solid and comfortable.

 

Kim Chi – Powerful Food, Fuel and “Medicine?” – Farmers Market Season April 12, 2014

Filed under: Carbs,Food-Fuel,Recipes — bigfootmarty @ 4:07 pm
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Opening of the farmers market season and I got so cabbage and a few other goodies but want to have spicy fermented Kim Chi…Should be enjoying in a week or so.

 

 What is a great food for fuel and recovery and healthy living? Cabbage is great but is limited in many case. When fermented we get the great cabbage benefits and we add the power of the probiotics. The probiotics help with health and immunity as well as recovery and rest. The aid in digestion allows us or helps us absorb the nutrients in our foods and supplements.

 I love sauerkraut and really beginning to love Korean sauerkraut _ KimChi Kimchi (kimmchee) – made with cabbage/carrots, radishes/onions/garlic/ginger and red pepper is loaded with Vitamins A, B and C as well as some minerals and the most powerful benefit of fermented Veggies is the presence of lactobacilli bacteria that aid in digestion and strengthen immunity.

It is also High in fiber since it is loaded with fiber rich plant based foods. The greatest benefit is that it is easy to make and can be used / eaten in many ways to provide variety in our dietary life. Some studies show fermented cabbage has compounds that may prevent the growth of cancer. All of the above benefits are helpful with cancer- vitamins and fiber and immunity improvement.

Basic KimChi 1 head Napa Cabbage – shredded 3-4 carrots- shredded 1 daikon or 6-7 red radishes- chopped 2-3 cups pure water 2-3 TBS sea salt (non-iodized) -3-4 cloves garlic- minced -1-2 TBS fresh ginger-minced -5-6 green onions-chopped – 1-3tsp korean red chili powder or flakes

1. Combine cabbage / carrot/ radishes in large bowl

2. Dissolve salt in water(room temp) and pour over the veggies and stir to coat completely

3. Cover with cheesecloth or wax paper and weigh down with plate and sit bowl on corner for 8 hours or overnight

4. (after soaking) Combine remaining ingredients

5. Pour liquid out of bowl ( it will increase as much as 1-2 cups) – taste cabbage- if too salty give a rinse with a ½ cup pure water

6. Put all back in bowl and blend in the chili/garlic/ginger mix

7. Put in jar or ceramic crock and cover allowing in to breathe- ( I use an airlock to allow the ferment to take place and keep the veggies sealed from outside.

8. Allow to sit at room temperature for 4- 8 or more days. If using an airlock watch for bubbles ( CO2 from fermentation) Can wait until bubbles slow down or stop [longer equals stronger ferment] Remove airlock and put lid on container and place in fridge to store and stop ferment. Should store for a few weeks or more in the fridge.

HOW TO EAT: Straight out of the jar In a wrap made from a leafy vegetable As a side with a hot stir fry/steamed veggie dish On top of rice

Kim chi in the making

Kim Chi Ingredients- waiting for Salt and fermenting

 

Cold and Flu Soup – Peppy, Spicy, Energizing and Healing April 11, 2014

Filed under: Carbs,Food,Health,Recipes — bigfootmarty @ 1:49 am
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This soup is built on the foundation of the traditional mirepoix (carrot,celery,onion) and 4-6 cloves of garlic for each person eating the soup. The garlic is chopped small.

The 4 veggies are sauteed and then diced potatoes and sliced mushroom (crimini mushrooms-used this time)

Tomatoes and a zesty vegetable broth are used as the base.

COLD AND FLU SOUP

2 lbs redskin potatoes – bite sized pieces

2 lbs Crimini mushrooms- quartered

2 medium onions chopped

8 celery stalks chopped

4 carrots chopped

12 garlic cloves crushed/chopped

2 tbs dried basil leaves

2 dried chili peppers

1 tbs turmeric powder

2 tsp mustard powder

2-28oz cans plum tomatoes

32oz vegetable broth

EVOO

Sea salt

black pepper

Directions:

1. in Olive Oil- Saute onions and celery and carrots and then add garlic.  add some salt/pepper

2. Add potatoes and stir for 5-7 minutes – add salt  / pepper

3. add mushrooms and stir for 3-4 minutes- add salt / pepper

4. Add broth and tomatoes (crush/slice by hand) – stir thoroughly

5. After 5 minutes and the broth is warm add turmeric, mustard and the peppers(broken into half or quarters)

6. Bring to bubbling/boiling- While stirring. Reduce heat and cover. Simmer for 20-40 minutes.

7. Pour into Bowl and serve alone or with a salad(lemon juice dressing)

 

 

 

Miller Lite Charlottesville Marathon , Whole Foods Half Marathon Weekend April 7, 2014

IMG_9381JKW      Saturday April 5, 2014 the 12th Annual Miller Lite Charlottesville marathon was held in historic downtown Charlottsville. The weather was perfect with a starting temperature in the 30’s and the high during the race of 59.

The weekend went well with a great Expo and Beer garden on Friday and Saturday. Music was playing and the town was receptive and enjoyed the attention on our great city and flow of visiting  runners from all over the USA.

The new course boasted many great views of the community and the burgeoning spring colors. Running in this historic community is a great pleasure for those of us from here and great to present it to our “sweaty” guests.

Follow the information at www.charlottesvilllemarathon.com  and

 

https://www.facebook.com/profile.php?id=183058511768974

 

Women’s Awards -Marathon

    1 Catherine Sykes      31 3:02:56    ,             2 Rosemary Barber      23 3:09:58   ,            3 Rebecca Browne       45 3:21:58

 MEN’s Awards-Marathon

1 Aaron Misera         23 2:48:22  ,             2 Carl Schwarz         30 2:54:39  ,          3 Michael Dubovsky     29 3:01:21

Women’s Awards- Half Marathon

    1 Stephanie Phelps     24 1:25:28              2 Rachelle Lee-Warner  35 1:27:24               3 Parker Rhodes        21 1:27:56

 Men’s Awards – Half Marathon              

1 Nathaniel Powers     23 1:19:21              2 Jeffrey Young        22 1:20:13              3 Ben Campbell         20 1:20:29

Women’s Awards – 8K   

1 Ali Spies            25   31:52                 2 Kristin Cupido       25   32:49                3 Carly Page           28   33:06

   Men’s Awards – 8K              

  1 Jamie Symons         40   31:25                2 Jonathan Stocking    31   32:17                3 Nicholas Pritchett   33   34:07

  Follow on Twitter https://twitter.com/martyroddy 

 

Exercising for Fitness,Health and Strength: Runners need the Balance March 28, 2014

backyardgym

I have been running for 25+ years and have had a lot of fun and have also been quite lucky to never have missed running because of a running injury.

Now a little background info: I played football in school and as a result of that fun I had more than a handful of knee and ankle surgeries. Thankfully they  were relatively minor in scope and I can run and running- easily- has kept them loose and fluid. Being smart I have remained relatively injury and pain-free

Why should runners get and stay strong – head to toe?

A)  Good for posture especially during runs as the miles and time passes

B)  Musculo-skeletal strength is helpful in preventing injuries as the muscles absorb much of the impact.

C) Muscle burns more calories / fat than other cells- keeping us more fit in general states

D) Balanced muscles aid in recovery from workouts.

The following articles cover a variety of workouts – notice most have similar moves- REMEMBER THOSE !

*chart of great body-weight exercises

http://strength.stack52.com/periodic-table-of-bodyweight-exercises/

* 20 good moves for strength and fitness

http://jasonferruggia.com/top-20-bodyweight-exercises-for-building-muscle-strength/

 

http://weighttraining.about.com/od/exercisegallery/a/Top-10-Bodyweight-Exercises-For-Strength-And-Muscle.htm?r=twitter

https://twitter.com/martyroddy

 

Misc. Meals for Energy, Fuel and Health March 21, 2014

Filed under: Carbs,Food,Food-Fuel,Health,Protein — bigfootmarty @ 11:47 pm
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Last night I was hungry but wanted a simple meal.

I had brown rice cooked and ready in the fridge so I built a good meal with it as the base.

I cooked some earlier made Baked Beans and added a yellow onion, garlic clove and 2 dried hot,red peppers.

After the beans were heated through i added a cup of frozen Organic sweet corn. Cooked that for 20 minutes to blend the flavors,

Served on top of the rice and enjoyed with celery and Whole wheat crackers.

 

https://twitter.com/martyroddy

Image

Brown Rice, beans, Corn, Hot peppers,onions

Image

Brown Rice,beans for supper

 

Healthy at home- Kitchen and medicine Cabinet or Kitchen AS MEDICINE Cabinet March 18, 2014

Filed under: Blogs/Articles,Fats,Health — bigfootmarty @ 8:37 pm
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Healthy at home- Kitchen and medicine Cabinet or Kitchen AS MEDICINE Cabinet

I read about Oil Pulling a few years ago, as I was dealing with a few tooth issues, I experimented and found it to be comfortable and useful. I now find it to be truly beneficial.

Oil Pulling is an ancient detoxing practice that involves swishing oil (1 tsp to 1 tbs) in the mouth for close to 20 minutes ( some people go longer)and then discarding it. The oil is worked from side to side, back and forth, through the teeth and all around the gums. The theory is that the oil is ‘pulling’ toxins, bacteria and waste from inside the mouth and body and collecting it.

PROCEDURE:

1. take 1-4 tsp (maybe up to a tablespoon) organic Coconut, sesame, avocado,olive Oil  ( I like coconut and sesame)

2. Swish in mouth (don’t gargle) Just push/Pull through tee around gums and tongue

3. Push with tongue

4. Continue for 10 – 20 minutes ( do what you can to start and add time as you get used to it.

5. Do not swallow any of the liquid ( it will be increasing as saliva is added)

6. after complete spit into trash or down a safe drain or toilet(oil could clog)

7. Rinse mouth with a good rinse/was (see below) to clear toxins, brush teeth after.

MOUTH RINSE: I rinse with a mouth wash made with baking soda, filtered water and some tea tree and peppermint essential oils [ 1/2 C-water, 2 tsp baking soda, 3-4 drops each tea tree /peppermint oil- can be multiplied]

* an interesting idea/article

http://wellnessmama.com/7866/oil-pulling-for-oral-health/

** More about the theory and practice.

http://www.earthclinic.com/Remedies/oil_pulling.html

 

 
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