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WAKE UP CALL -Let the Journey Begin March 30, 2017

Filed under: diet,Emergency,fitness,Health,Hiking,Recovery,Results,Safety,Walking — bigfootmarty @ 5:05 pm
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While struggling with a cooled and thin bronchitis this winter I was eagerly looking forward to putting my sneakers on and getting out on the road. I had recently strengthened my knee and was able to get going as soon as I COULD. 

BUT things went awry as th cold and bronchitis seemed to let up but my breathing never returned. In fact, it got worse and I could not grab a breath after 10 or a dozen steps. So I finally bit the bullet and went to the hospital emergency room.  Thank Goodness I went to the ER that day. I may not have been at deaths door , I am now in a much better health position with hope and possibility.

The date was March 7,2017 at approximately 10 am, I entered the University of Virginia ER. In the next hour I gave blood was plugged into machines and had exrays of my chest. My ch st/ heart was soon examined with sonogram and I was disappointed diagnosed in heart failure and Atrial fibrillation. This was due to extreme fluid build-up…..and I was PUFFY, like a big S’More. 

An IV was started and diuretics were administered and I started producing fluid (urine) boisterously and I soon had lost 12 pounds ( 32hours) . Shortly I started feeling better and then my breathing improved. It was not good nor was I healed but WOW did I feel better. 

The diagnosis of heart failure was shocking but possibly motivating. As long as no damage is found I/ we can overcome this and build back to a healthy and strong heart and exercise into a long active life.

When I got out of the hospital I spent a few days resting and then got back into life in a reasonable way and have even started working out. I have completed several fun walks to  get the foundation set for future walking and running. As a lifelong competitive athlete and multiple marathon runner it might be tempting to push my workouts BUT so far I,have taken it easy and happily completed 1/4 mile walks with some hills for strength . 

REPORTS—–

A. Lungs feel strong and seem to be functioning properly

B. Heart beating easily

C. Legs getting stronger after extended period with limited exercise

D. Leg exercises are feeling good and will be upgraded/ increased

E. Abs exercise feels good to date.

Finally continued use of diuretics to reduce/ remove fluid have resulted in a ” weight loss” of approximately 80 pounds to date .  The time to lose real weight( body fat ) is now as I have set a goal that should work nicely for long term healthful life.

As they say, A JOURNEY OF A THOUSAND MILES STARTS WITH A SINGLE STEP….. I hVe taken the steps…..now some more….

@martyroddy

 

My Knees …Hey they feel Better April 12, 2015

As a football player…in my questionable youth… I did some damage to my knees { shoulder, head, ankle, elbow….} but I have been fortunate to keep them useful and supple by remaining active for the 30 years since I last strapped on knee braces and gold helmet.

I am constantly asked , “you run?” Then invariably the next question is isn’t it bad for the knees?    I ALWAYS chuckle and then tell them of my pre-running knee history but I quickly follow that running for fun and fitness from the time I finished playing football has kept my knees in useful condition.

A recent conversation with a friend led to this posting and hopefully will help her and maybe some others.

One thing I learned ass that injured body parts need to be used as soon as possible, even if in a light REHAB mode.  I found that keeping the knees supple was a matter of :

A. Smart exercise – regular but easy walking and running ( I have run many races ,including marathons BUT I do it easily and have fun) almost all NO 99.9% of running injuries are caused by running and training at limits without proper rest, recovery and balance.

Many people talk of overtraining but I see much more UNDER-RESTING.

More on this later….

Some other info to share.

The following is a few exercise s that are helpful for a many people. They are especially helpful if you are active or wish to be active again.

http://kneestrengtheningexercise.com/knee-pain-relief-exercises/

** A specific and useful exercise for knee pain and stability. It has the added benefit of increasing positive between hips,low back and knees. This all important triad can lead to long term comfort.

http://www.prevention.com/video/penguin-walk-knee-pain?cid=socFit_20140705_27208296

https://twitter.com/martyroddy

 

Cross Training for Total Fitness and Safe Running March 17, 2014

I spent the weekend working in the garden- the biggest job was moving fresh sandy soil from the stream bed to loosen heavy clay soil . Each wheel barrow load weighed ~200 pounds and the grass path and hill to traverse was “fun”. The final 15 yards were especially fun as they were criss-crossed with mole tunnels and rolling over those was challenging.

We also did some other soil building efforts as we collected several yards of leaf mold and natural compost from the forest floor. It was beautiful material and the garden will be HAPPY.

But at the end of the day the basic sets of non-running exercises I practice have set me up for comfort when i run and when I work like a crazy man in the garden.

*Bodyweight exercise you can do almost anywhere- without a gym and a lot of gear.

http://www.marksdailyapple.com/are-bodyweight-exercises-alone-enough/#axzz2vmto91Z7

** Bodyweight exercises for fun and fitness.

http://ashotofadrenaline.net/body-weight-exercises/

*** Some core basics and stability issues. Build and maintain stable and supple core for comfort int he runs and balance to prevent injuries.

http://kayciesantics.blogspot.com/2012/03/300-ultimate-ab-and-core-challenge_22.html

 

4 years since Last Marathon but another leg surgery since ….last race. February 23, 2014

I started running ( for fun and fitness) after many years of using it for football and basketball stamina building. During that time I endured several leg injuries and 8 leg surgeries (7 knee and one foot/ankle) and knew that reasonable exercise and running would be helpful in maintaining leg mobility and ultimately the legs I was born with.

I know of several 40-50 something former footballers with knee or hip replacements and i fully intend to keep what I have. I don’ta have all of the original equipment but I don’t want any more.

Image

Broken Fibula-Nov.2012 – plate and screws installed

I did have a small mishap with my leg and had it rebuilt/repaired at the end of 2011.   Feels pretty good   chines buffet afterwards.

Image

New hardware in ONE leg- will it throw me off balance?

Comfy with 5-7 miles now so I may target a 24 week safe prep plan.

Week one 4 days with long run of 5-6

Week 3 – 4 days w/ long run of 6-7

Week 5 Long run= 7-8,   Week 7 = 7-9, Week 9 = 7-9 again for safe keeping

Week 11 10-11,   Week 13 = 12 , Week 15 = 13-14 , Week 17 = 13-14 for Safekeeping again.

Week 19 = 15-16,  Week 21 = 18-19  , Week 23 = 18-19 and settle in for easy attempt at the race

During this program Even Weeks (2-4-6…)will be 4 days and weekend long run will be 6 until week 12  and 8 miles for week 12 until 20.

Following the Jeff Galloway plan of Running/Walking

 

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/

 

 

 

Running in Cold and Ice January 6, 2014

Filed under: apparel,Emergency,Health,Safety — bigfootmarty @ 3:36 am
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I love the winter and enjoy running when it is chilly and especially when it is COLD !!!

Now I am very cold hardy and generate a lot of heat when i workout. My theory is that i carry enough clothes in the event that I get hurt or stranded some where while running but usually am running in or near town so and injury may lead to a brief.crawl to nearest house or business- But when I run out in the country or on the trails I leave a note (or a flight plan) about my run[hike] and my timetable and map or route I will be following. I carry in a pack the necessary safety stuff(bright colors, a layer of warm, gloves….)

Now i also live in Virginia so the threat of real winter challenges is minimal.

What do you do in the winter that varies from your warm weather actions?

-GEAR

http://www.womenshealthmag.com/fitness/winter-running-gear

http://www.irunfar.com/2012/03/mens-winter-running-apparel-201112.html

http://marathonwidowdiaries.com/2013/12/05/winter-running-kit/

– More thoughts on running in the winter ( dark)

http://www.nhs.uk/livewell/fitness/pages/running-in-the-cold.aspx

These and many other posts and articles discuss the idea of running when it is cold , snowy, icy or dark.

Remember-

A. footing

B. visibility ( see AND be seen)

C. Dress to limit Sweat ( wet can chill and kill)

D. Slow down when needed- (a slow run is better exchange than an injury)

E. Tell someone where and when ( or post on computer)

 

Running and the Treadmill November 24, 2013

Filed under: Blogs/Articles,Safety,Training — bigfootmarty @ 12:55 am
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Running and the Treadmill

Love the idea of a standup desk/computer and a treadmill attached.

Do a little walk or run and type out my TPS reports for Lundberg (gratuitous OFFICE SPACE reference)

How many miles and STEPS (for our 10,000 step/day friends)

More treadmill fun:

http://meredithrunningworld.blogspot.com/search?q=treadmill

And a list of workouts on the funny Conveyor belt:

http://www.pbfingers.com/work-it-out/treadmill-workouts/