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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

 

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

 

 

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

 

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

 

Keep OLD LEGS Healthy and Strong August 6, 2014

What is the most important exercise for life and longevity?

Now this OPENS UP THE POSSIBILITY of a GREAT DEBATE— like Lincoln vs Douglas.

But I am going to narrow the query and focus on 1 specific situation I witnessed recently (as well as a personal challenge a few years ago)

PUSHUPS ? – Now I love Pushups and think they are a SUPERB Total Body Movement that is simple and easy.

But No Not PUSHUPS.

 WALKING / RUNNING …How about walking / running ? Used properly these exercises can improve health and fitness and add to longevity. A daily 30 minute bout with either will burn between 250-500 calories, pump blood throughout the body, process sugars and fats and clear your “head”.

Again No Not Walking / Running.

 Theses are both great and I recommend them highly but recent situations I witnessed ( and then started seeing a lot) made me think about the value of maintaining and increasing leg strength throughout life, especially as we age (51 here).

 I witnessed 2 people – in the span of 3 hours-

A} Struggle to squat down to pick a grocery item from the bottom shelf and stand up

B} Step with 1 leg up on a small stool- reach a book on top shelf in the library. Their leg wasn’t strong enough to lift them.

Two years ago I broke a leg and after weeks of recovery my legs (the right especially) were too weak for me to do the above moves with the same ease as before.

There are 2 simple exercises [that will become easy with practice], and a third that is necessary to balance the new muscle growth.

Squats. Lunges and Good Mornings ( also known- Straight Leg Deadlifts):

SQUATS – Stand with feet armpit width and with eyes forward or upward squat down until thigh is parallel with floor   [can do ½ or ¼ squats to begin with]

-can use a stool or chair as a target to help you stop smoothly without stressing your knees

-can also perform in a doorwayto use for balance/support

LUNGES-with feet at armpit width, Step forward with RIGHT foot- Approximately 2 feet(varies with height) – Slowly drop the Knee of the LEFT (rear) leg to the ground and return back up.

After completely the repetitions (Reps) with the RIGHT foot forward, Reverse feet and do for that leg.

STRAIGHT LEG DEADLIFTS– Stand with feet Shoulder width apart- with eyes facing forward and hands on the fron of your hips- bend forward at the waist and roll hands down your thighs to the ground-

Return up, without bending knees or back. Do this movement slowly.

This exercise stretches the glutes (butt) and lower back and Strengthens the hamstrings (back of the thighs) This is a necessary balance for safe stability.

The squats and lunges building lifting/ stepping/ climbing strength and the deadlifts add stability and balance.

Workouts can vary and be built up over time but a basic recommendation- Add to any current workouts- But 3 sets of each movement with varying numbers of reps but some possibilities

     BEGINNER

3 sets of 5-7 reps

Squat- Deadlift- Lunge…..Squat-Deadlift-Lunge……

     INTERMEDIATE

3 SETS OF 9-12

Squat-Deadlift-Lunge……

      ADVANCED-EXPERIENCED

3 SETS OF 15-20

Squat-Deadlift-Lunge

Enjoy and happy legs…

https://twitter.com/martyroddy

 

Cardio Cross training- THE ROWER July 31, 2014

Several years ago I discovered the Concept 2 Rowing trainer. I WAS INSTANTLY HOOKED.

MAYBE i SHOULD HAVE BEEN A ROWER Instead of banging my head on the football field….Less concussions and reduced threat of knee injury (some surgeries while playing).

The Concept 2 website http://www.concept2.com/ Shows equipment and information that amazes and entices me. I love the logbook and the workouts available.  

 

It also tempts me to “compete” with other 50-51 year old men that have posted in the logbook.  This is also a great TOOL TO GET THE HEART GOING AND burn some calories without the pounding that running/hiking gives- plus it allows me to strengthen the heart for more challenging runs and hikes in the future.

 

**The logbook provides some interest and fun .

http://log.concept2.com/log_start.asp?p=/log.asp

^^^^ The logbook also allows for world rankings- dream zone for me but a few years ago I was able to get into the top 25 for a brief stint…..

http://log.concept2.com/rankings.asp

Naybe iI will see if I can post my logbook and updates….

 

https://twitter.com/martyroddy

 

YOGA for RUNNERS – Flexibility, Balance, Breath July 19, 2014

 

As an athlete for most of my life- even before I joined little league I was part monkey, part circus performer and luckily made of rubber as I felt out of trees- off bicycles – and got up and did it again the next day. Organized sports arrived with LL baseball at 6 and I was at the plate , in the on deck circle or practicing for the next 45 years. One thing I learned was the value of proper warm and flexibility. With this I learned to stretch, how to stretch and what to stretch.

This flexibility and work ethic to remain flexible has limited the injuries I have sustained and prevented those that were unavoidable from being catastrophic.

I read many books on stretching and watched a few movies and videos (remember them)- now I can go to you tube or others and see any kind of stretching or exercise.

I later attended a yoga class ( at age 44) and realized that many of the stretches I practice are adapted from or are actual yoga “asanas” .

Poses– A sampling of poses that can and will be helpful for any and every runner. These are especially helpful for the “fun-runner” that hits the road 3-5 days a week and jumps in the occasional 5k/10k and maybe even a marathon BUT also works 40-50 hours and needs some help relaxing and recoveri ng from the workout and work.

http://www.huffingtonpost.com/2014/06/26/yoga-for-runners_n_5507342.html?ir=Health+and+Fitness

 

               Some Yoga in video form-

                           Why do Yoga?

http://blogs.yogajournal.com/activeyogi/2013/06/more-reasons-athtletes-need-yoga.html