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Running, Racing and Fitness in the USA

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

    

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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…..

 

 

Simple Summer Running/Fitness Food – Hooray for Garden season(Farmers Market too) June 25, 2014

I LOVE CABBAGE !!!  An and all cabbage family plants (brassicas).

I also love turmeric- and loving it more every day.

 

This recipe ( and many variations) allows me to enjoy the bvrassicas I love so much and eat anti-inflammatory food and herbs throughout the day.

In it’s most simple form this salad is :

CABBAGE -  ONIONS  – GARLIC  + Raw Apple Cider vinegar

Ad some balck pepper, organic mustard, sea salt……

Add some turmeric powder (or ground fresh) and it become even more medicinal

Add fresh ginger……The crooks at the F& DA might want to label and control it.

 

RECIPE:

1 head of Cabbage- shredded to your taste

1 bunch red onions (I like the color) [Yellow- ok too]

1/2 cup Raw apple cider vinegar ( I use BRAGGS)

DRESSING-

1/2 tbs fresh ground pepper

2-4 tbs mustard ( to taste- and choose a fun /favorite mustard)

2 tbs  Olive oil (EVOO)

1-3 tbs Turmeric ( use less if fresh root) This is to taste

Mix in a bottle and shake vigourously or blend to emulsify- pour over the veggiues and set in fridge for 4 or more hours.

There are as many variations as there are mouths and tongues and Veggies at the Farmers Market.

 

Running a different Ideas about Training and Preparation June 19, 2014

 

* Gardening and maintenance- Misc thoughts-

http://www.pearltrees.com/s/file/download/83607135/

http://atrolink.blogspot.com/p/integrated-food-feed.html

* Watering and Irrigation ideas

http://www.permaculture.co.uk/readers-solutions/clay-pot-irrigation-simple-adaptation-ancient-technique

 

Total Body Workout for Athletes – 3 Levels May 6, 2014

Filed under: Cross Training,Health,Strength Training — bigfootmarty @ 3:59 am
Tags: , , ,

 

The following program will strengthen the body and prepare you for training, games and/or practice Also useful for running and triathlon preparation.

They are simple and safe moves that will build the body and help prevent injury when participating in your chosen “game”. They are also easy to perform in your bedroom or out in the backyard.

 

The exercise include (but are not limited to) :

Squats, ( VAR.  Narrow Squat) ,   Good Mornings –(straight legged deadlifts) ,

Sumo Squats, Push-Ups, Lunges, …variety of AB moves.

OTHER MOVES: Step Ups ,Plank, Squat jumps, Heel Raises, Toe Raises, Burpees

Also includes: a variety of abdominal and CORE exercises and Jumping jacks and maybe even Jumping Rope.

BEGINNING

SQUATS   –                 3 x12 , (3 sets of 12)

GOOD MORNINGS-  3×12

Abs  -                           3×20

LUNGES-                     3×10 (first right leg, then left)

ABs     -                        3×20

PUSHUPS    -               3×10

ABS    -                         3×20

*** The exercises are performed in a circuit for maximum total body benefit- agility, muscular and stamina. If using for muscle / body building the individual exercises would be done in sets with a variety of repetition counts for each set.

INTERMEDIATE

SQUATS     -                    3×15

GOOD MORNINGS -     3×15

Abs       -                         3×25

LUNGES   -                     3×12

Abs   -                              3×25

PUSHUPS -                     3×12

Abs  -                               3×25

SUMO SQUATS   -         3×10

ABS      -                          3×25

 

ADVANCED

SQUATS -                         3×18

GOOD MORNINGS -       3×18

Abs   -                                3×30

LUNGES  -                         3×15

Abs   -                                3×30

PUSHUPS -                         3×15

Abs     -                               3×30

SUMO SQUATS   -             3×12

ABS   -                                3×30

NARROW SQUATS   -       3×10

Abs  -                                  3×30

 

SEE –  http://werunusa.wordpress.com/2014/05/06/basic-exercises-for-total-body-impact-for-athletes/

 

FOR INFORMATION ON THE EXERCISES

 

 

https://twitter/martyroddy

 

 
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