We RUN USA !!!

Running, Racing, Fitness and Health in the USA

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 

 

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
Tags: , , , ,

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

 

Get Walking September 28, 2016

While rehabbing  a leg injury I have been doing a lot of walking and preparing to run again. The injury may limit my future running so I decided to look deeper into walking and the benefits of this aerobic activity.

  • Walking can be done on all he same terrain as running so muscular / structural benefits re the same.
  • Many races allow for walkers as long as you maintain a pace that will allow you to finish within the set time limits
  • Walking usually puts less stress on the body and therefore may be pursued for later in life for most “runners”.

Walking burns calories and builds muscle in much the same way as running…..walk/run faster and burn more calories per hour//mile.  Looking at basic numbers for folks concentrating on health and fitness as well as weight maintenance the math is equivalent.

http://www.thewalkingsite.com/beginner.html

In very general terms for very “general” people— Running will burn 100 calories per mile. Walking on the other hand or flip side of the same hand…. will burn 60-75 calories per mile.

The most important factors impacting calorie burn are bodyweight, body fat and effort level. There is a minor gender difference as well.  A 200 lb. person at a an easy speed (2-4 mph) can  burn 106 calories, a 300 lb. person might  burn 160 cals.

The same 2 people might  burn  127 and 190 calories at 4-6 mph.

This article has some good total calorie vs. body weight vs. effort level while walking.

How many calories will I burn walking 30 minutes?

The following article has great info on walking for fitness.

http://www.emedicinehealth.com/walking_for_fitness/article_em.htm

some-run-shoes-oct-2013.jpg

So grab your shoes and get walking.

 

 

Walking ( and Running) and Weight Loss July 22, 2015

Filed under: plan,program,Running,Walking,Weight Loss,weight management — bigfootmarty @ 10:42 pm
Tags: , , , ,

Recent reflections in the mirror were quite horrifying and a plan to workout – walking and running- has been hatched.

A leg injury and relapse with the injury has resulted in some ugly weight gain and a matching reduction in strength and fitness. I have also felt sluggish and had some challenges moving during the work day.  I am an longer physically energetic and active.

My knees have some history from earlier team sports injuries but they have done well with running, but this injury put me on my butt and the knees no longer had as much activity and use and the additional weight placed a lot of stress on them

I have long been a an of the daily run and hope to get back to that. Of course my run is actually a combo of Walk-Run as promoted by (Olympian) Jeff Galloway in his books and now websites . In the world of fitness and calorie burning- walking roughly equals running….the biggest difference is that running usually burns more calories faster….much like driving the same  F-150 pickup truck burns more gas when driving 65 mph v. 42mph.

I have a target weight goal that will take a long term plan with careful and smart eating combined with safe exercise and a reasonable expectation of the timing for the results

      Some quickly found articles and posts on the topic. Lots of good stuff…..

A ]     http://www.naturalnews.com/040850_walking_exercise_weight_loss.html

B]     http://well.blogs.nytimes.com/2013/05/29/is-it-better-to-walk-or-run/?_r=0

C]   http://theaddictionscoach.com/los-angeles-sober-coach-walking-is-a-powerful-weight-loss-tool-eating-right-and-being-active-is-so-important-for-a-healthy-body-and-mind/

What kind of devices..TOYS… can you use to help achieve the fitness or “fatness” goals?Will they help?

http://www.forbes.com/sites/robertpearl/2015/02/19/wearable-device/

SUMMARY…..Get out every day and every other day go for 45- 60 minutes and take it easy while having fun…

TWITTER-

https://twitter.com/martyroddy

 

Fight Inflammation in the KITCHEN – Foods that help May 24, 2015

Filed under: anti-inflammatory,Food,Food-Fuel,Health,Injury-Rehab,pain — bigfootmarty @ 2:46 pm
Tags: , , ,

The following foods help restore comfort to your body.

GREEN LEAFY VEGETABLES                 BOK CHOY (THE BRASSICAS)

CELERY       BEETS       BROCCOLI
BLUEBERRIES                     PINEAPPLE

SALMON                       WALNUTS

COCONUT OIL        CHIA SEEDS                   FLAXSEED

TURMERIC                      GINGER

WHY THESE FOODS? [AND A FEW OTHERS]

GREEN LEAFY VEGETABLES

The produce drawer (aisle in market) is the first spot in your refrigerator (or shopping trip) when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids.

Dark greens are especially loaded with THE GOODIES necessary for comfort and health.

BOK CHOY (THE BRASSICAS)

Bok choi /choy ( and all of the brassicas ) are loaded with anti-oxidant nutrients and anti-inflammatory compounds.

CELERY

Celery and celery seeds are loaded with nutrients and especially potassium.

BEETS

The deep color of beets is an instant indicator of the nutritional value contained within

beet nutritional benefits include cell repair and providing high levels of inflammation-fighting potassium and magnesium. The presence of magnesium helps the body process calcium for use in strengthening and repair.

BROCCOLI
For an anti-inflammatory diet, it’s invaluable( I hinted earlier that bok choy and ll brassicas[cabbage family plants}.

Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances as well.

BLUEBERRIES

One antioxidant in particular stands out as an especially strong anti-inflammatory, and that’s quercetin . Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance /phytonutrient that’s prevalent in fresh produce) that fights inflammation and even cancer

PINEAPPLE

The wonder in pineapple is  bromelain, a digestive enzyme that’s one of the benefits of pineapple.

It helps regulate the immune response that usually creates unwanted inflammation.  

The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation.

SALMON

Salmon has been praised for its healthful benefits for many years. Fish oil has been sold for years.

It is one of the best sources of Omega 3 fatty acids. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis.

 

WALNUTS

Walnuts add proper oils/fats, protein and nutrients and have been indicated for help in relief of several body challenges, in addition to inflammation.

COCONUT OIL

Virgin coconut oil has been indicated as useful for reduction in inflammatory (especially arthritis) response in the body (as well as several other uses)

CHIS SEEDS

Fatty acids found in nature are more balanced (Omega 3 and 6) have an exceptional ability to control / reduce /reverse inflammation and oxidative stress.

The seeds contain essential fatty acids alpha-linolenic and linoleic acid, vitamins A, B, E, and D, and minerals including sulphur, iron, iodine,  magnesium, manganese, niacin, thiamine.

FLAXSEED

Flaxseeds are loaded with Omega 3 oils, phytonutrients and antioxidants. The lignan fiber is loaded with power to provide the antioxidant benefit.

Buy whole seed and grind in coffee grinder (or buy ground and use quickly before it gets rancid)

TURMERIC

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component . It has been shown in studies to have effective anti-inflammatory impact.

Can be taken in supplement form or used as a pic in a wide variety of dishes

GINGER

Ginger is an Immune modulator [limits immune system response to stresses ] that reduces inflammation be controlling the response.

Like turmeric it can be consumed in pill/tablet and used in/with food.

THIS IS JUST A QUICK REVIEW OF A FEW POWERHOUSE FOODS…MANY OTHERS WILL HELP.

https://twitter.com/martyroddy

 

Basic Exercises for Total Body Impact for Athletes May 6, 2014

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