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Keep OLD LEGS Healthy and Strong August 6, 2014

What is the most important exercise for life and longevity?

Now this OPENS UP THE POSSIBILITY of a GREAT DEBATE— like Lincoln vs Douglas.

But I am going to narrow the query and focus on 1 specific situation I witnessed recently (as well as a personal challenge a few years ago)

PUSHUPS ? – Now I love Pushups and think they are a SUPERB Total Body Movement that is simple and easy.

But No Not PUSHUPS.

 WALKING / RUNNING …How about walking / running ? Used properly these exercises can improve health and fitness and add to longevity. A daily 30 minute bout with either will burn between 250-500 calories, pump blood throughout the body, process sugars and fats and clear your “head”.

Again No Not Walking / Running.

 Theses are both great and I recommend them highly but recent situations I witnessed ( and then started seeing a lot) made me think about the value of maintaining and increasing leg strength throughout life, especially as we age (51 here).

 I witnessed 2 people – in the span of 3 hours-

A} Struggle to squat down to pick a grocery item from the bottom shelf and stand up

B} Step with 1 leg up on a small stool- reach a book on top shelf in the library. Their leg wasn’t strong enough to lift them.

Two years ago I broke a leg and after weeks of recovery my legs (the right especially) were too weak for me to do the above moves with the same ease as before.

There are 2 simple exercises [that will become easy with practice], and a third that is necessary to balance the new muscle growth.

Squats. Lunges and Good Mornings ( also known- Straight Leg Deadlifts):

SQUATS – Stand with feet armpit width and with eyes forward or upward squat down until thigh is parallel with floor   [can do ½ or ¼ squats to begin with]

-can use a stool or chair as a target to help you stop smoothly without stressing your knees

-can also perform in a doorwayto use for balance/support

LUNGES-with feet at armpit width, Step forward with RIGHT foot- Approximately 2 feet(varies with height) – Slowly drop the Knee of the LEFT (rear) leg to the ground and return back up.

After completely the repetitions (Reps) with the RIGHT foot forward, Reverse feet and do for that leg.

STRAIGHT LEG DEADLIFTS- Stand with feet Shoulder width apart- with eyes facing forward and hands on the fron of your hips- bend forward at the waist and roll hands down your thighs to the ground-

Return up, without bending knees or back. Do this movement slowly.

This exercise stretches the glutes (butt) and lower back and Strengthens the hamstrings (back of the thighs) This is a necessary balance for safe stability.

The squats and lunges building lifting/ stepping/ climbing strength and the deadlifts add stability and balance.

Workouts can vary and be built up over time but a basic recommendation- Add to any current workouts- But 3 sets of each movement with varying numbers of reps but some possibilities

     BEGINNER

3 sets of 5-7 reps

Squat- Deadlift- Lunge…..Squat-Deadlift-Lunge……

     INTERMEDIATE

3 SETS OF 9-12

Squat-Deadlift-Lunge……

      ADVANCED-EXPERIENCED

3 SETS OF 15-20

Squat-Deadlift-Lunge

Enjoy and happy legs…

https://twitter.com/martyroddy

 

Cardio Cross training- THE ROWER July 31, 2014

Several years ago I discovered the Concept 2 Rowing trainer. I WAS INSTANTLY HOOKED.

MAYBE i SHOULD HAVE BEEN A ROWER Instead of banging my head on the football field….Less concussions and reduced threat of knee injury (some surgeries while playing).

The Concept 2 website http://www.concept2.com/ Shows equipment and information that amazes and entices me. I love the logbook and the workouts available.  

 

It also tempts me to “compete” with other 50-51 year old men that have posted in the logbook.  This is also a great TOOL TO GET THE HEART GOING AND burn some calories without the pounding that running/hiking gives- plus it allows me to strengthen the heart for more challenging runs and hikes in the future.

 

**The logbook provides some interest and fun .

http://log.concept2.com/log_start.asp?p=/log.asp

^^^^ The logbook also allows for world rankings- dream zone for me but a few years ago I was able to get into the top 25 for a brief stint…..

http://log.concept2.com/rankings.asp

Naybe iI will see if I can post my logbook and updates….

 

https://twitter.com/martyroddy

 

Fruity Hydration- Summer Options- Summer Supplies July 25, 2014

Filed under: Food-Fuel,Health,Hydration,Recipes,Recovery — bigfootmarty @ 12:38 am
Tags: , , , , ,

I  love lemonade BUT the traditional options are loaded with sugar or sweeteners- I started playing with sugarless (NON-sweetened) versions and have found my faves to be

1. Lemon-basil – ADE

2. Lemon- Peach Bubbler (soak fruit in seltzer water)

3. Lemon-Ginger-Mint (Chocolate Mint is my fave)

So many other concoction created and ENJOYED but these are my GO-TO’s all summer long

 

The basic recipe for all of the above is:

-  2 Organic lemons cleaned and sliced into rings

-  <2 qts filtered water ( unless seltzer)

OPTIONS-

- 1/2 cup leaves    OR

-1/2 cup chopped fruit

- for Ginger 3-5 1/4″ thick discs(peeled)

 

Combine chosen ingredients and let sit on counter overnight( or all day) 

This is only 64 ounces and may of us drink that much with minimal effort so making this daily is suggested.

******   Another fun option is to shredded and freeze basil leaves in ice cube trays

Some recipes found with a Quick search-

                           Sugar added:

http://www.myrecipes.com/recipe/basil-lemonade-10000000635690/

http://www.loveandoliveoil.com/2011/08/basil-lemonade.html

                     AND adding a fun 3rd flavor ( unlimited options)

http://www.pauladeen.com/recipes/recipe_view/strawberry_basil_lemonade/

 

Thanks and Drink up.

https://twitter.com/martyroddy

 

 

 

 

 

 

 

 

 

 

YOGA for RUNNERS – Flexibility, Balance, Breath July 19, 2014

 

As an athlete for most of my life- even before I joined little league I was part monkey, part circus performer and luckily made of rubber as I felt out of trees- off bicycles – and got up and did it again the next day. Organized sports arrived with LL baseball at 6 and I was at the plate , in the on deck circle or practicing for the next 45 years. One thing I learned was the value of proper warm and flexibility. With this I learned to stretch, how to stretch and what to stretch.

This flexibility and work ethic to remain flexible has limited the injuries I have sustained and prevented those that were unavoidable from being catastrophic.

I read many books on stretching and watched a few movies and videos (remember them)- now I can go to you tube or others and see any kind of stretching or exercise.

I later attended a yoga class ( at age 44) and realized that many of the stretches I practice are adapted from or are actual yoga “asanas” .

Poses- A sampling of poses that can and will be helpful for any and every runner. These are especially helpful for the “fun-runner” that hits the road 3-5 days a week and jumps in the occasional 5k/10k and maybe even a marathon BUT also works 40-50 hours and needs some help relaxing and recoveri ng from the workout and work.

http://www.huffingtonpost.com/2014/06/26/yoga-for-runners_n_5507342.html?ir=Health+and+Fitness

 

               Some Yoga in video form-

http://www.youtube.com/watch?v=jXTK5sit6c8&feature=related

                           Why do Yoga?

http://blogs.yogajournal.com/activeyogi/2013/06/more-reasons-athtletes-need-yoga.html

 

 

Early Morning Motivation [or What gets You going} July 13, 2014

    

115218

Old shoes….useful for muddy work along stream and the trail

 
Of course the title assumes (ass out of…) you are a morning runner, like I am, {if not apply to your daily plan]
I ALWAyS wake up early- usually close to 4. This was especially bothersome to my parents but they figured a way to keep me quiet…But it was helpful in college when sleep was a silly luxury. 
Since most of us are busy – finding the daily time slot to exercise is a challenge but not impossible- I am blessed to survive on the sleep I get so early a.m. is my workout time slot.
 
Most days I get up and GO !!!  But some days I am up BUT turning on the “motor” (or as the song says- “get the motor runnin, ..”
 
Some days I hit the bike, others I take a hike on local trails or just go for a walk….I need to move and get a dog so I can have the dog-walk option for low motivation days.
 
QUESTIONS:
 
1} How do you start your workout
-get dressed
-stretch
-warm-up
-??
2} Do you have to trick yourself? (fake it til you make it?)\
-pretend you feel good
-Just go and see how IT feels
-do another activity
3} Push through until it is OK
4} Skip it and double up tomorrow (not recommended ;)   )
5} Reward yourself for ongoing persistence
-Do you reward milestones
-Big or little
6} Do you have Goals?  
-How do they help/hinder/hurt you?
 
As for me- my legs feeling solid and running/workouts going well- Need to Just do it like some company says.
 

Anti-Inflammatory Summer food and Fun July 6, 2014

Filed under: Fats,Food,Injuries,Injury-Rehab,Recipes,Recovery — bigfootmarty @ 1:31 pm

In addition to being very delicious this salad has a nice serving of turmeric ( with mustard and raw vinegar)  ,   that will deliver a great nutritional boost and a “medicinal” shot of natural antiinflammatories.

 

Enjoy with or as a meal

 

Grilled Cole Slaw

2 heads Cabbage 1 green ,1 red Cut in 1/3 or 1/4’s at core
3 red onions in half
shredded carrots(1lb)
-apple cider or water
Dressing: (blended or shake well)
1/4 cup EVOO
1/4 Cup Raw Apple Cider Vinegar ( used Braggs)
1 heaping tsp Turmeric
1 heaping tsp dry Mustard
1/8 cup raw sugar/cane sugar

1. Dip cabbage into cider or water to wet before placing on grill
2. place onion halves on grill
3. Turn cabbage on all sides on grill- char edges
4. Turn onions to cook both sides
5. remove from grill and allow to cool before slicing core out and chopping/shredding to small pieces
add to large bowl with carrots and toss
6. Add dressing and toss thoroughly
7. Put in Fridge before serving…….ENJOY

Caner in phone “farted”out so I had to find these images…

 

Western States 100 Mile Run – Results are in…Well the Leaders are In !! June 29, 2014

At this stage int he race the racers and gifted runners are finished or have DNF’d to try another day and the troopers are still chugging away toward the finish line.

The annual Squaw Valley to Auburn effort is well underway

 

CONGRATS WINNERS

Rob Krar under 15 hrs  and Stephanie Howe just over 18 hours…..

I am still amazed at the cool technology we have to keep track of results from 3000 miles away before or after church or bed ( last night). Nothing new or fancy but just as cool.

 

I have a goal of a 100 miler but with my legs (multiple surgeries on knees,ankle etc [football fun in my youth]  has me wondering about the “smarts” of such a goal. Now WSER or Leadville may be crazy but there may be some courses that won’t break me(distance can do it all alone ).

Returning to the races and adding distance to the collection of 26.2 finishes will be the first step…”baby steps”  to the ultra distance thanks to Bob Wiley from the movie, “What About Bob?”

 

Some news and stories from Western States, about Western States.

http://www.run247.com/articles/article-5152-jez-bragg-interview%3A-i%27ll-do-it-my-way%21.html

Interesting Rob Krar stuff here:

http://iancorless.org/2013/06/19/western-states-endurance-run-preview/

And a great movie about SOME history-

http://www.therunnerstrip.com/2011/11/the-story-behind-unbreakable/

http://www.wser.org  For more info and search under various names. listings titles for this race and others around the trails near you and all over…..

 

 

 
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