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Running, Racing, Fitness and Health in the USA

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

 

Summer Running-Race Prep..How is Your Body? September 5, 2016

Filed under: Cross Training,diet,fitness,massage,Recovery,Uncategorized — bigfootmarty @ 4:54 pm
Tags: , , , , ,

In many parts of the #USA the local race scene is put on hold until the Fall. But training continues and runners all over prepare for Fall/Winter races during the summer months.

If you have maintained proper hydration and used  sensible plan your training should going well and you might be ready for the fall race season . If you have trained reasonably then you should be in good condition, but so few people actually train properly for their lifestyle and physical specifics and lots of people join the walking[or running] wounded.

If you re among the many walking wounded there are some things you can do to get over it and continue to run. See your doctor as need d and do what they suggest but some of these can be used to healthy exercise and running program.

ICE packs -Great info on custom made ice packs to fit you and your injuries.

-have pain in both knees and a shin, 3 ice packs will get ex0pensive- Make 3 for ~$5-6

Make Your Own Shapeable Ice Pack

 

 

 

 

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

Filed under: beginner,Cross Training,fitness,Health,Hiking,Injuries — bigfootmarty @ 8:03 pm
Tags: , , ,

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

 

Don’t let funky knees stop you from Moving…Running!! April 19, 2015

If you run you will hear anout knee pain and injuries and maybe you will hear yourself complaining about knee pain. It does not have to be that way. 

Prevent injuries by proper training and recovery and eating as well as prevention in th form of exercises and planing. Ignoring the trauma that can occur if you step on or in something that results in an injured knee running is …or should be…pretty safe.

If you work a full time job, have a family and attempt to PR in races a couple of times a year….YOU WILL GET HURT…   FULL TIME LIVES  and full time training doesn’t t promote proper recovery and rest…this leads to injuries and down time. 

*The following is a set of useful exercises to support the knees and legs specifically and the body as a whole. Combine with smart training for life long sweaty fun

http://www.runnersworld.com/injury-prevention-recovery/how-to-prevent-common-running-injuries

** the following is part of a debate -That I agree with- about running being OK for knees and legs.

http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=2

@martyroddy

 

Don’t let funky knees stop you from Moving…Running!! April 12, 2015

If you run you will hear anout knee pain and injuries and maybe you will hear yourself complaining about knee pain. It does not have to be that way.

Prevent injuries by proper training and recovery and eating as well as prevention in th form of exercises and planing. Ignoring the trauma that can occur if you step on or in something that results in an injured knee running is …or should be…pretty safe.

If you work a full time job, have a family and attempt to PR in races a couple of times a year….YOU WILL GET HURT…   FULL TIME LIVES  and full time training doesn’t t promote proper recovery and rest…this leads to injuries and down time.

*The following is a set of useful exercises to support the knees and legs specifically and the body as a whole. Combine with smart training for life long sweaty fun

http://www.runnersworld.com/injury-prevention-recovery/how-to-prevent-common-running-injuries

** the following is part of a debate -That I agree with- about running being OK for knees and legs.

http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=2

https://twitter.com/martyroddy

 

Don’t let funky knees stop you from Moving…Running!!

If you run you will hear anout knee pain and injuries and maybe you will hear yourself complaining about knee pain. It does not have to be that way.

Prevent injuries by proper training and recovery and eating as well as prevention in th form of exercises and planing. Ignoring the trauma that can occur if you step on or in something that results in an injured knee running is …or should be…pretty safe.

If you work a full time job, have a family and attempt to PR in races a couple of times a year….YOU WILL GET HURT…   FULL TIME LIVES  and full time training doesn’t t promote proper recovery and rest…this leads to injuries and down time.

*The following is a set of useful exercises to support the knees and legs specifically and the body as a whole. Combine with smart training for life long sweaty fun

http://www.runnersworld.com/injury-prevention-recovery/how-to-prevent-common-running-injuries

** the following is part of a debate -That I agree with- about running being OK for knees and legs.

http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=2

https://twitter.com/martyroddy