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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

 

Your favorite Running / Fitness Books January 31, 2016

I read a lot for fun and work and knowledge and health. As an athlete and fitness enthusiast I have read a lot of related books.

In this post I am asking you for input on your favorite running and fitness books. I have listed my favorite books about running- it was a tough choice but 1 of the books was a clear leader( because it was my first fave).

Reply here or on twitter at https://twitter.com/martyroddy

 

My favorite running books:

  1. Galloways Book on Running  by Jeff Galloway  http://www.amazon.com/Galloways-Book-Running-Jeff-Galloway/dp/0936070277     And his website  www.jeffgalloway.com
  2. Chi Running  by Danny Dreyer     http://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447     Also at his website http://www.chirunning.com
  3. The Lore of Running  by Tim Noakes, M.D.        http://www.amazon.com/Lore-Running-Edition-Timothy-Noakes/dp/0873229592

I originally read these books in their 1st Editions and the later editions added or changed some things.   Galloway’s book took me from my first road race (a 10 miler) ever to a marathon As a one time footballer and still a 6’8 280-300 runner it was very helpful.

Chi Running has in the subtitle as Injury-free running and since I started running after years of football and basketball with the attending knee and ankle injuries- running without additional injury is a goal -a passion.

I originally read THE LORE OF RUNNING in its 2nd edition but really like the changes that arrived in 3 and 4.

Now in my 50’s my workouts on the roads and trail combine the ideas of bot Galloway and Dryer and the info in Lore has combined with other reading for background on how I live sweating and in rest of life.

WHAT ARE YOUR BOOKS?

 

 

 

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