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Snow Storm Day- How to Run in the Snow? January 21, 2014

Filed under: apparel,Cross Training,Emergency,Safety — bigfootmarty @ 7:51 pm

I have always loved winter and after college when I started running for fun I had to figure out how to do so safely.

I loved hiking/walking in snow- even an adventure of hiking to store for food or supplies- more for the adventure rather than necessity (thankfully) I college we had lots of snow and winter and I was fond of taking a night time hike- after studying I would get home from the library and drop the bag and head out for and hour or so.

My friends would joke- call me a Yeti- especially when I returned with ice crystals in my eyebrows or mustache and in my hat or clothes.

After school I moved to a more temperate climate but we still got some snow on an annual basis. I would try to schedule runs to go out when the snow was falling (more than once I went back out because it started snowing as i finished)

http://run.runandbecome.com/winter-running/how-to-run-in-snow/ 

I have big feet- so that is helpful. I am also quite cold hardy so the need for warm clothing is minimized ( as long as I don’t run out in the country or in the woods where i might fall, get hurt and be stuck for a little while)

The most important thing I learned- drink/hydrate just as if it was July- I sweat in cool but I still lose a lot of fluid from respiration so I can quickly get dehydrated even when Frosty is walking around.

http://www.active.com/running/articles/winter-running-tips

I learned a few other things- make sure shoes have pretty fresh tread ( unless wearing traction device), oil or lotion on face protects from wind, tell someone where and when, fingers and ears are the most vulnerable.

*Some fun about snow running:

http://therunningbug.co.uk/training/plans-and-tips/b/weblog/archive/2013/12/19/5-reasons-why-snow-running-rules.aspx

SOme real fun if you live with lots of snow- Snowshoe

http://www.prreach.com/pr/1995/

 

 

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Yoga for Balance, Core and Breathing Guidance. January 20, 2014

Filed under: Cross Training,Injury-Rehab,Strength Training — bigfootmarty @ 1:03 am
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Yoga for Balance, Core and Breathing Guidance.

I have been a fan and and active stretcher all throughout my athletic career and it has been no different when I became a runner. I find that maintaining supple but strong muscles  my joints don’t get abused when I run several miles.

Since I hit the ground 1600-1800 times each mile- my muscles will need to provide the majority of the cushioning necessary for continue participation. My football days included several knee injuries and an ankle injury. My 25+ year running career has been basically injury free. The runs I have missed were because of injuries elsewhere in life but not on the road.

The links included have some good summary info for ayone interested in yoga, core and flexibility.

In any way it is recommended that you mix it up. more than 95% of us will not be winning the races so quit “training” and have fun and be pain-free.

* 5 basic yoga poses- good start and work from these.

http://www.shape.com/fitness/workouts/top-5-yoga-poses-athletes#090313

*These moves will give strength and stability.

http://breakingmuscle.com/yoga/increase-strength-by-integrating-yoga-10-essential-postures-for-strength-athletes#.UbbIMqe6F14.twitter

 

Fighting Inflammation with Your Knife and Fork January 17, 2014

Filed under: Fats,Food,Food-Fuel,Health,Injuries,Injury-Rehab,Recovery — bigfootmarty @ 1:58 am
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As a lifelong athlete and football player for many years I continued after football with fitness and running. I had my knees worked on a few times and as a runner my major goals were and still are to be able to run and walk well into my grave…or at least 90’s.

So as a runner I worked on form as well as my training plan and program to limit the stress and abuse on my knees- even though I have and continue to participate in half-marathon / marathon distance events. I have enjoyed the effort and so far have remained uninjured in 25+ years.

I have worked with stretching and exercise and shoes- as well as the training- I have also done a bunch with food.

What foods are good for fighting inflammation?   What foods do I LIKE TO EAT?

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What are suggestions for anti-inflammatory diets 😕

  • Eat plenty of fruits and vegetables
  • Minimize saturated and Trans fats
  • Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.
  • Watch your intake of refined carbohydrates such as pasta and white rice.
  • Eat plenty of whole grains such as brown rice and bulgur wheat.
  • Eat lean protein sources such as chicken; cut back on red meat and full-fat dairy foods.
  • experiment with vegetarian protein diet options( tend to have fiber and other nutrients)
  • Avoid refined foods and processed foods.
  • Spice it up. Chili peppers, Ginger, turmeric and curries, and other spices can have an anti-inflammatory effect.
  • Consume Omega-3 Oils up to 3 grams a day- try for food sources.

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Fabulous Fiber- Food, Fuel, Health and Cleansing on your plate January 16, 2014

Filed under: Carbs,Food,Food-Fuel,Health — bigfootmarty @ 12:52 am
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How much fiber do you get on a daily basis?

How much do you need?  The RDA’s are listed as Wmn -25g  [21g over 51] ,Mn 38 g [30g over 51]
Now for active / average person who eats 4-5 small meals and they can include-
-Oatmeal in the morning with a banana   (4+3)   7
-Morning snack Orange and 1oz almonds  (3+3)  6
-Lunch, Salad  greens, beans,….          (3+3+2+2) 10
Afternoon Snack,  Pear w/Yogurt         (5)                5
Dinner, Sweet potato, rice and steamed broccoli  (5+3+6.5) 14.5     = 42+g fiber today
What do you eat?
            Foods- 
Oatmeal         1C – 4 g ,    6g Protein
Brown Rice    1C -6.5 g   14g P
Cornmeal       1C – 9g  ,  9g P
Pasta (whole wheat)  6g , 7g P
Lentils  15g ,  18 g P
Split Peas 16g , 16g P
Kidney Beans  13g , 13g P
Garbanzo   11g, 12g P
Pear      5g,  .5g P
Apple  5g ,   ~0g P
Grapefruit 4g , 2 g P
Orange      3g , 1G P
Banana     3g , 1g P
Sweet Potato 1C  5g, 2g P
Potato 1 ea       2.5g , 3.5g P
Collards 1C   5g , 4g P
Kale  1C        3g, 6g P
Broccoli       9g, 7g P
Cabbage     3g,  4g P
Celery          8g,  4g P
 Almonds 1oz   3g, 6g P
A few quick sites that popped up on a web search:
What do you eat every day?  What do you like to carry for lunch?
 

Disney Marathon 2014 in the Books January 12, 2014

Disney Marathon 2014 in the Books

I tend to personally shy away from these big races. I like 1000-2500 runners for a morning of fun

The Disney and some of the related fun have always been interesting to me. Maybe the kid that watched Wide World of Disney on Sunday night is thinking of a day or 2 in the parks and then a nice 5 hour jog.

*More reports-

http://www.baynews9.com/content/news/baynews9/on-the-town/article.html/content/news/articles/cfn/2014/1/12/walt_disney_world_ma.html

*And the website if you want to plan for next race:

http://www.rundisney.com/

 

Resistance bands for Fitness and Strength. *Runners Get strong without Extra Size January 8, 2014

Filed under: Blogs/Articles,Books,Health,Injury-Rehab,Strength Training — bigfootmarty @ 11:09 pm
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After years of heavy barbells and dumbbells in the football weight room I still enjoy exercising and lifting BUT in my 40’s and now 50- I do not need great strength or size any more- IN FACT I need to be and stay smaller.

I have done a bunch of body-weight exercises and now enjoying the resistance bands. I get to feel the pull and burn of the workout with out the growth- also I am not spending 2-3 hours, 6 days a week.

Now the bands are helpful for the fun of a workout and are also useful for rehab and recovery of a few injuries i carry around. Shoulder, ankle But the rest is for fun and fitness.

Looking back  on football and other lifting for sports- I wish I knew about, or that the bands were more popular(outside of the Training room).

* Some basic Workout Suggestions.

http://www.self.com/fitness/workouts/2013/09/seven-move-resistance-band-workout-slideshow?intcid=trail_2#slide=1

These are great starters and with some creativity, these 4 moves can be expanded into 8-12-24 exercises for the entire body.

http://www.fitsugar.com/Easy-Resistance-Band-Exercises-24528501

* Book with info on resistance Bands.

http://www.emailwire.com/release/125656-Become-Healthier-And-Save-Money-With-Living-Complete-Resistance-Bands.html

-a really serious book

http://www.ironmind-store.com/Training-with-Cables-for-Strength/productinfo/1303/

 

Favorite Piece of Gear EVER Purchased January 7, 2014

Filed under: Uncategorized — bigfootmarty @ 1:26 am
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Favorite Piece of Gear EVER Purchased

I bought a Pro_Stretch many years ago and it was /is the best toll I ever bought and used ( still use)