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Training Takes Effort..Sometime Effort “Hurts” April 24, 2017

My mileage is still limited to fractions of a mile but my lungs and heart are getting stronger and my body is trying to keep up. I should cross the 1 mile mark shortly and ….THE MARATHON DISTANCE IS SOON IN SIGHT…. Current complaints are coming from (in order of severity):

  • left knee
  • right shoulder
  • right knee
  • both ankles
  • low back

Now I am planning to strengthen the legs and back and increase the flexibility of the joints involved with a 2-3 stage program . Starting with easy sets of exercises, with low reps and advancing to some heavier work and eventually High Intensity sets and Intervals.

The first 100 pounds came off with help of the medicine to drain the excess fluids, now the next 100 will have to be earned with sweat and discipline. I am still walking but hope to mix in some easy running intervals in 2-3 months.

I have read a few books and a lot  web-based information on the training but one book I have is one of the famous IDIOTS guides…..

I am also relying on several books and sites for the walking/run training but my favorite is ChiWalking / ChiRunning information, videos and books by Danny Dreyer and Katherine Dreyer. Their website http://www.chirunning.com/ is loaded with great information and can send us on a great journey of information gathering and fitness adventure. The central focus of the running and walking programs is doing so injury free. This has great appeal to me as I come back to walking and running with a bucket of injuries.

I will keep a clear record of my progress and maybe even some photos but some of the potential “selfies” are still too gruesome to contemplate, even after a 100 pound loss.(how bad was I?)

NOW TO THE TITLE…

Yesterday I went for a medium distance walk and felt good and walked a little faster than I had in recent efforts. While doing the walk I felt a bit of strain in my lungs but I was breathing OK so I kept going. Ever since the diagnosis any question in my breathing /cardio-pulmonary system gives me pause. When I finished and checked my phone app…I had completed the workout at a level 20% faster than any previous walk. It certainly wasn’t a No Pain No Gain effort but there was some discomfort and i am glad for that. Time to try that a little bit more…maybe every 3rd workout.

now to figure a way to measure this and keep it both safe and effective for improvement

 

 

@martyroddy

 

Make this a Training Log or Keep Writing About Workouts or ?? April 16, 2017

I continue to walk and do the workouts on my journey back to health and then fitness. I have comfortable crossed the half mile distance and should be beyond a mile soon. Some basic goals for the immediate future :

  • Adding distance
  • Increasing speed
  • Improving flexibility and softness/ suppleness in my joints( knees)
  • Adding strength throughout entire body

The first is a simple proposition…keep walking and everyday go a little bit longer. The biggest challenge I face with this (many of us face it) is repeating the daily mileage without hurting legs and knees that have already been stressed and damaged on the gridiron and basketball court.

This concern is being addressed with the 3rd and 4th bullets in this list. Increased flexibility and improved suppleness will allow me to move “over ” the ground rather than on and through the ground with the related pounding. Strength will also improve the ability of my muscles to “catch and release”each footstrike with negligible pounding.

When I start working on speed I will pick a few workout routes or section of routes to time and then later to ” time trial”. A section that took me 10 minutes might have an ultimate goal of 6 minutes 30 seconds but intermediate goals of 9 and 7 minutes. Successfully increasing speed will ultimately rely on common sense and patience….not always strengths of mine .

I hav been joking with a high school friend about getting ready for a Fall half marathon …when I wrote that to her on Facebook I had just walked a half mile for th first time since my heart diagnosis.

I am still looking into creating some sort or running/ walking / fitness club or group for folks recovering from or living with some sort of heart health diagnosis. 

martysmarch@yahoo.com for information or interest in the club.

@martyroddy

 

Looking into Starting a Fitness Club for Heart Patients April 6, 2017

I have been walking and exercising and getting stronger at a slow and steady pace since my diagnosis with heart failure and Ateial fibrillation . With the medicines I have also lost significant weight, which I hope to keep,off with healthy lifestyle ( exercise and diet). 

The best thing about the current weight loss is of course easier breathing but a secondary benefit is the reduced stress on my legs when I go for a walk and eventually runs .  My knees have some damage from other sports and the loss of weight gives me a chance, an opportunity to workout and get fit and heal the heart, knees and body.

I have been part of running and training groups in the past and the group “pressure” and camaraderie made for a great dynamic. Therefore I thought a group of like minded ( and body) cardiac-heart Patients could support, push and help each other reach physical goals.  The goals include weight loss, restoring heart function , life extension and possibly overcoming the dis-ease with exercise and diet.

There might be some medical guidance needed but exch member will also be responsible for their own medical needs and controls.

I have sent an invite out with Craigslist and will see where and how,this goes.
@martyroddy 

 

Start “Rolling”soon as injuries have heals but Illness snuck in. January 27, 2017

A little,while ago I was finishing the rehab and muscle rebuild in the current bad knee and was ready to get started with the return to the road.    BUT ………

That little chest cold started grabbing my breath and grew like a gathering storm. Small sputtering hacks  became loud, long growling rumbles . Easy walk from door to car took all of the breath I had.

Visit to doctor id’d a bad cold and recommended / prescribed meds and diet.

That did not help much and the cough/ lungs got heavier and another trip “gave” me bronchitis and different treatment . It started to work for the lungs but bronchitis is a tough bugger.

I then developed a painful rash on my lower legs and some of th mds for my lungs were useful and soaking and other topical treatments have been helpful. I plan to be healthy and ready to roll in a short time and need to decide what to do.

1. It will all be easy and be ALL WALKING for a few weeks at minimum.

2. It will include some muscle building , but only body weight exercises.

3. Focus on necessary weight loss will dictate when any extended running can begin.

4. Will investigate local gyms for best one to supportfitness and weight goals.

5. ULTIMATELY-Strive to have fun…so I do this forever.

I found this article / pin about returning after injury.   Some good information and guidance.


This is a simple chart for how it might be done. Starting from nothing and running in a reasonable time.

@martyroddy

 

RUNNER ? Starting Up…Starting OVER !!! May 9, 2015

Filed under: beginner,Cross Training,fitness,Health,Hiking,Injuries — bigfootmarty @ 8:03 pm
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I recent leg injury (a biggie with surgery and hardware installed – sounds like a Car) stopped my from running and most exercise for a considerable time and ow I am ready to start back “on the road”.

My legs feel funny and have made me a little bit “concerned” about the pressure road work may have on them. I have decided the best plan of action is to act like  a newbie and go out easily and carefully- forget previous feelings and actions,  at least for a while, and build up a solid base and get in shape.

I don’t just need to get my heart and lungs in shape- I need to test and strengthen the new “leg” and clear my head of concerns.

I will start with a 2-3 month plan that consists mostly of walking 30 then 60 and blending some 90 minutes efforts on a daily basis. The plan will eventually include a blend of walking and running to increase the intensity and physical benefit.

Miscellaneous Published Plans:

**** 8 Weeks:

http://running.competitor.com/2012/03/training/beginning-runners-8-week-training-program_49600

****** Simple program to get started and get a base program set

http://www.halhigdon.com/training/51237/rr/Beginning-Runners-Guide-30-30-Plan

**** *** Run for Time , Not distance

http://www.coolrunning.com/engine/2/2_3/181.shtml

https://twitter.com/martyroddy

 

When in Doubt, Head Out ! December 28, 2014

Filed under: beginner,fitness,Training,Walking — bigfootmarty @ 5:09 pm
Tags: , ,

As the Christmas season fades away, we are on the 4th day of Christmas as I type.

-most of the cookie inventory is depleted

-green,red and silver Hershey kisses are almost gone

BUT the largely ignored Apples and oranges and nuts from stockings are left over it is time to contemplate activity, fitness and health for the next year.

WHAT WILL YOU DO THIS YEAR?

have you already planned for and signed up for a race or ride?

An active vacation this summer?      OR

are you planning to start something new?

***          ***         ***

If you have already signed up for or set in motion plans for the year, what are you doing this week between Christmas and 2015.

Not sure- well if you are unsure, lace up your shoes, boots or buckle the bike helmet and get outside and move.

Are you a runner? Did you finish the year with a Turkey trot and have since eaten yourself into a new pair of pants???? Put down the fork and pick up your jogbra, technical fabrics or garmin and get started again. Start easy BUT start.

#####    ####

Have you been desk or couch bound for longer the the 12 days of Christmas?  You may need to start differently. Possibly with a trip to the doctors office..but it is usually OKAY to walk around the block, take the dog for a stroll or borrow the neighbors dog for walking buddy.

Once you have done this a few times and enjoyed it ( and are OK per the doctors) it is time to have a plan.  Since I am a fan of time for training use the clock and your watch as your coach.

Walk out the front door and continue for 5-10-20 minutes[ depending on your Initial Fitness Level] and when you reach 5-10-20 minutes …TURN AROUND and go back home.  You have now completed a 10-20-40 minute workout.

Using this starting point you can map out a 3 or 4 day a week strategy to build up to 60 -90 minutes of walking .   This can be the basis of a lifetime practice- that can expand to trail walks and hiking, backpacking, camping.

OR it can lead to running a few days a week, signing up for races or just a general abandonment of home and civilization.

https://twitter.com/martyroddy