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What are My Goals?  Do You have Goals?? July 6, 2017

What you get by achieving your goals is not as important as what you become by achieving your goals.                    Zig Ziglar

I have been a goal setter and goal planner for a long time. In my younger life my goals..or my written goals were almost exclusively sports , athletics and physically related. A few examples included improvements specific stats in a sports situation or reaching a target weightlifting maximum during offseason workouts.

There were some goals in other settings, usually academic but they were barely written done and if so, the details and plans were limited to the target accomplishment but with limited details about the work required.

Later in life I wrote out some goals and even accomplished them. This was limited in scope and success. 

I have now created a broad set of goals and my current health/ physical goals have taken on a new importance. The March 2017 diagnosis of HEART FAILURE, created an urgency that a “generic” weight loss / GET FIT goal may not have. Doctors have suggested diet recommendations and limitations as well as some exercise, they have agreed to my general plan of getting back into shape as I drop weight and move towards a physical situation that is most healthy.

    My physical goals include a variety of the following….
  1. Weight loss of 150+ pounds (good progress..)
  2. Return to running and participate in a few races for fun and travel
  3. Participate in group fitness classes and/ or events
  4. Have great energy, good rest and a positive attitude because I feel great

Time to get to the gym, us ether elliptical, now,that I can, and work on the tower and bike as well.
@martyroddy

 

Getting close to ACTUAL MILEAGE with My Workouts/Walks May 1, 2017

This is a little bit of fun with the words as I continue my journey to recovery from heart failure and creation of a fit and healthy body. Walks are increasing to 5 per week and time/ distance is also growing.

The play with the title is the fact that I am about to walk a mile. I have been mixing up walks of .25, .55 and up to .79 miles so far. One day this week I should cross the mile marker in a workout.  This will also be the walk of longest duration. Future plans include daily walks alternating 30-40 minutes with workouts of 50-70 minutes. As I get more fit, lose the weight and strengthen my knees I hope to add miles and once a week go,for a personal best distance and eventually…..RUNNING. 

Break out new runners and get going…Of course I am walking in these and will run in them as well.

I have also felt and increase in strength for my legs as I have been doing a few sets of squats . I will add step ups, and lunges. 

I recorded a video during a recent workout….​

Now to,get back to work and have a good eating day.
@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

 

 

Massage, Yoga and other Activities to Help Runners October 29, 2014

Filed under: Cross Training,diet,Health,massage,yoga — bigfootmarty @ 10:35 pm
Tags: , , , , ,

I( was having a recent discussion, actually discussions , with different friends about what is the makeup of the best fitness/health program.

Can one live on running alone? do we need to include cross-training, bodywork or other recovery tools?

Running 30-45 minute 4-5 days a week may be the perfect and complete fitness program, but as soon as a few muscles get tight or sore or you start dragging because you have no energy…you need to take a look and an expanded program with some broad based parts .

I included yoga, massage and food ideas in this post But there are so many more ideas.

-Cross Training- bike, swim, row, weight lift…

-sports like tennis, raquetball, golf etc get you moving and stress some other bodyparts

– meditation, hiking, pilates and other popular activites.

Massage has numerous benefits for basic health and some specific uses for athletes.

A.    http://www.worldrunning.com/articles/sports-massage-benefits-for-runners/

B.  http://www.runnersworld.com/injury-prevention-recovery/benefits-of-massage-for-runners?cm_mmc=NL-Beginners-_-1617442-_-03052014-_-Benefits-of-Massage-for-Runners

C.   http://running.competitor.com/2013/12/injury-prevention/the-four-best-types-of-massage-for-runners_60280

Yoga is great and can be done at home after a little study or a couple of classes. You can always go to the studio as well, but be careful which studio-and the focus of the instructor.

A.   http://www.fitnessmagazine.com/workout/yoga/poses/yoga-for-runners/?page=6

B.  http://www.youtube.com/watch?v=jXTK5sit6c8&feature=related

C.  http://www.yogajournal.com/uncategorized/more-reasons-athtletes-need-yoga/

And of course the idea of food and fuel and diet can be addressed and some thoughts tossed around. Nothing here is a proposal or endorsement- just some recently found writings.

1. http://makehealthiest.wordpress.com/2013/10/29/vegetarian-diet-plan-for-runners/

2. http://www.fitnessrepublic.com/running/top-10-best-foods-for-runners.html

3. http://www.livestrong.com/article/459158-a-diet-for-runners-over-40-years/

 

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

 

Total Body Workout for Athletes – 3 Levels May 6, 2014

Filed under: Cross Training,Health,Strength Training — bigfootmarty @ 3:59 am
Tags: , , ,

 

The following program will strengthen the body and prepare you for training, games and/or practice Also useful for running and triathlon preparation.

They are simple and safe moves that will build the body and help prevent injury when participating in your chosen “game”. They are also easy to perform in your bedroom or out in the backyard.

 

The exercise include (but are not limited to) :

Squats, ( VAR.  Narrow Squat) ,   Good Mornings –(straight legged deadlifts) ,

Sumo Squats, Push-Ups, Lunges, …variety of AB moves.

OTHER MOVES: Step Ups ,Plank, Squat jumps, Heel Raises, Toe Raises, Burpees

Also includes: a variety of abdominal and CORE exercises and Jumping jacks and maybe even Jumping Rope.

BEGINNING

SQUATS   –                 3 x12 , (3 sets of 12)

GOOD MORNINGS–  3×12

Abs  –                           3×20

LUNGES–                     3×10 (first right leg, then left)

ABs     –                        3×20

PUSHUPS    –               3×10

ABS    –                         3×20

*** The exercises are performed in a circuit for maximum total body benefit- agility, muscular and stamina. If using for muscle / body building the individual exercises would be done in sets with a variety of repetition counts for each set.

INTERMEDIATE

SQUATS     –                    3×15

GOOD MORNINGS –     3×15

Abs       –                         3×25

LUNGES   –                     3×12

Abs   –                              3×25

PUSHUPS –                     3×12

Abs  –                               3×25

SUMO SQUATS   –         3×10

ABS      –                          3×25

 

ADVANCED

SQUATS –                         3×18

GOOD MORNINGS –       3×18

Abs   –                                3×30

LUNGES  –                         3×15

Abs   –                                3×30

PUSHUPS –                         3×15

Abs     –                               3×30

SUMO SQUATS   –             3×12

ABS   –                                3×30

NARROW SQUATS   –       3×10

Abs  –                                  3×30

 

SEE –  https://werunusa.wordpress.com/2014/05/06/basic-exercises-for-total-body-impact-for-athletes/

 

FOR INFORMATION ON THE EXERCISES

 

 

https://twitter/martyroddy

 

Basic Exercises for Total Body Impact for Athletes

The following exercise will be built into a perfect total body workout for amateur athletes to build their bodies and prevent injuries as they participate in their chosen sports. They are chosen because they can be performed at home or in the field without a gym and equipment.

They could be used in a careful way to build maximum muscle as a bodybuilding workout BUT that would be a different story.

The exercise include (but are not limited to) :

Squats, ( VAR.  Narrow Squat) , Squat jumps, Good Mornings –(straight legged deadlifts) ,

Heel Raises, Toe Raises, Sum Squats, Push-Ups, Burpees, Lunges, Step Ups ,Plank

Also includes: a variety of abdominal and CORE exercises and Jumping jacks and maybe even Jumping Rope.

The Exercises-

 

SQUATS [quads, hips, butt]

A)  Start in a standing position , FEET-  Armpit -width apart,  toes down and heels slightly off ground (in bare feet for best feel)  ,  arms relaxed at your sides.

B) Proceed into a squat by bending your knees and with pressure on ball of your feet -(don’t press heels into ground)

C) Without pausing or bouncing, return to the starting position by straightening your legs and relaxing your feet (don’t lock knees or press heels into the ground).

-Use your arms for balance and to maintain posture.

Breathe smoothly INHALE down/EXHALE up

: use ¼ or  ½ squats as you get started and get stronger

 VARIATIONNarrow Squat– feet directly below hips and butt- all other directions the same(targets different muscles)

***

SQUAT JUMPS

 Same as above but add a jump C) Jump up after returning upright. This a is a relaxed jump and you shouldn’t need shoes for this

GOOD  MORNINGS –(straight legged deadlifts) [hamstrings, butt, back]

A) Start in a standing position, Feet at Hip width.

B)  With head up and eyes forward, bend (with straight legs) and Touch your Toes

C) Tense your ABS  as you reach for  your toes, and use your Butt and Hamstrings  to lift

If you can’t touch your toes, reach as far as you can without straining.

D)  INHALE  down, EXHALE  up.

BENEFITS: This exercise will strengthen and lengthen the glutes (butt muscles) and hamstrings.  There will also be an impact in the core/torso and lower back.

***

HEEL RAISES

A)     Stand on step or curb- with toes on the edge and heels hanging off

B)     Slowly drop  heels down pause and lift slowly

C)     Repeat several times    (options- turn feet IN  and/or turn feet OUT ; to focus different parts of muscle)

***

TOE RAISES

A)     (barefoot) walk around room with heels-only on ground

B)      OPTION- while sitting, curl toes up toward knee as far as possible( hang shoe on toes for resistance)

***

SUMO SQUATS

A)     Stand with feet  slightly wider than shoulder width- toes POINTED out

B)     Squat down  to a spot  parallel ( or higher)  floor

C)     Maintain a firm/stable and upright posture

D)     Pause briefly and return- slowly

BENEFITS- Strengthens thighs and hips in a different range and focuses strain on the  sartorius muscle which stabilizes leg and supports the run and can limit pain from other issues.

***

PUSH-UPS

A)  Lie on the floor face down and place your hands at shoulder width then press up and HOLD your torso up at arms length. (this is also a variation of The PLANK position)

B)  Lower yourself downward until your chest almost touches the floor as you inhale.

C)  Now breathe out and press your upper body back up to the starting position while squeezing your chest.

D) A  brief pause at the top contracted position,- engages the CORE then begin to lower yourself downward again for as many repetitions as needed.

***

BURPEES    

A) Start in a standing position , FEET- Hip/Armpit -width apart,  toes down and heels slightly off ground ,  arms relaxed at your sides

B) Squat down , lean forward at bottom, place hands on ground in front, shoulder width apart

C) Kick feet back and together

D) Jump feet forward

E) Stand up to complete the Squat

Breathe comfortably throughout, as if running. This is a total body exercise and will have you BREATHING.

BENEFITS: This is a Total Body movement- hips, butt, thighs, shoulders, chest, hands, feet all benefit.  Lungs and heart can really benefit from the aerobic/anaerobic possibilities of this movement.   (If you add a pushup during the down phase you expand the muscle impact.  *8 Count Bodybuilder)

***

LUNGES    (standing )

A)     Split legs- Right leg forward- Shin vertical; left leg stretched back

B)     Slowly drop back knee to ground and stand back up

C)     Do several repetitions and reverse feet

D)     Repeat reps after feet reversed.

Perform slowly and stay in place- walking or forward stepping lunges put a lot of strain on the knee and all the connective tissue.

***

STEP UPS

A]  Stand up straight and upright behind a platform or step This is your starting position.

B]  Place the right foot on the platform. Step up on the platform by extending the hip and the knee of your right leg. Pressing the foot “through” the platform; lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out / exhale as you execute the force required to come up.

C] Step down with the left foot by relaxing the hip and knee of the right leg as you inhale. Return to the original standing position.

D] Repeat for the desired number of repetitions and then perform with the left leg.

Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg .

***

 PLANK

1] Starting with the pushup position is the easiest way to get into the plank. – drop elbows to floor directly under shoulder with forearms/hands flat on floor .

2] Keep the torso straight like and Arrow or PLANK.- from toes to top of head

3] Head is relaxed and up but looking at floor

4] Curl Toes under, engage abs and glutes to remain Rigid

5] Pull belly button up to spine

6] Keep neck and spine neutral

7] Flex your abdominals and squeeze your glutes