Running

the first slump

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Ran 2.01 Pace 10:31 min/mile

50 crunch/25 leg/ 10 push

I was slower again tonight, though i did make 2 miles.  I know exactly why i was slower tonight – I Did Not Want To Go!  No real tangible reason.  It is late, i am enjoying a book i am reading and wanted to keep at it, with stretching it will take sooo much time, blah blah blah.

During the first leg, i am trying to make deals, ‘i can use the old turnaround and just do .7 today’, or ‘i can cut it shorter if i turn around here instead of doing the rest of this loop’.  I tried to focus on my breathing, think about the cool stuff happening in the story, and run right over Whiny Pants McGee.  So, yeah, it was slower out there.  But i feel good that i stuck with it, and i feel great after having done it.  My body feels good.  I know i will sleep better having accomplished my goal instead of lying awake wondering why i did not just do it.

My breathing was much better (not that it has been bad).  I was able to breathe through my nose for a large majority of the run!

And my post stretch floor exercises were easier than they have been – even the push-ups were not really bothersome.  I do think it may take me a week or so to build much past 2 miles, but i will get there.  I also think i may have to take a leg rest day here sometime soon.

Back to the book.  Night night.

Stretching Part 1

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There has already been enough talk about stretching, and good information shared on the topic, that i decided a new stretching category could be useful and fun!  I will begin typing up my stretching routine and post links to good stretching sites that i found or that people have shared with me.  I definitely welcome your thoughts and experiences with stretching and look forward to stealing your great stretches!

Stretches:

I always start standing up.  It should be easy to figure out the application – where appropriate, I do 10 stretches in each direction on each side.  Quick Note: any time I or anyone else says to “hold the stretch” or “hold the pose” make sure that you keep breathing.  My sports Chiropractor used to tell me to “breathe into the stretch”.  With every breath you can feel the stretch deepen.  If you hold your breath, your muscles tend to freeze up and do the opposite of stretching.  I use this stretching routine for almost everything; before a hike, if motivated – when i get up in the morning, before doing construction projects, before i play golf, when smart – before a road trip/plane ride, and before and after a run.

Standing Stretches:

1.     Neck Rolls – 10 clockwise, 10 counter clockwise.  (I have never had the problem, but I was told years ago, keep your eyes open if you are prone to dizziness and you will not get dizzy.  These should be kinda slow anyway, so that too should help avoid dizziness.)

2.     Shoulder Rolls – I do both (right and left) at the same time, but that is not necessary.  10 starting out with a forward motion.  10 in the opposite direction.

3.      Arm Swings – one leg forward, one a little behind you. If your left foot is forward, swing your right arm in a full circle (imagine a helicopter blade – then rotate the helicopter so that the blade is spinning perpendicular to the earth instead of parallel to it).  Swing the arm 10 times in a forward direction, 10 times in the reverse direction.  Switch positions – right foot forward, left foot back and repeat the procedure swinging the left arm.

4.     I don’t have a name for these – Side Stretchers – feet about shoulder width apart.  Raise your right arm straight up towards the ceiling until you feel the stretch.  Hold that a moment or two.  Keep the right arm at full extension, and slowly bend it towards your left side.  You are moving the hand over your head and staying in line with your body.  You are sort of making a reverse letter “c”.  If you were supremely flexible, you would end this by touching your left hip or knee (that is not the goal just a visual.)  Once you have moved the hand and arm over your head, in line with your body, allow your left side to continue to bend, helping you right hand in it’s quest for your left side.  Go until you feel the stretch then stop and hold it.      You should be able to feel this stretch up and down most of your right side.  From below your right arm pit, down your side and even down the outside of your right leg.  Hold the pose for several breaths.  Bounce in it a little if you want.  Do it on the other side.

5.     Another one I don’t have a name for – Twisty McGee’s – Feet Shoulder width apart.  Exact position of your arms is not critical, find something that feels good to you.  I raise my arms up below shoulder level, but above nipple level with my elbows sticking out and my hands facing each other.  This puts your “wings” parallel to the floor.  Use your right elbow to lead you and your whole body around towards your back.  Keep your feet planted and try to twist around as far as you can.  When you hit your max twist point, bounce there about 3 times.  Then go to the left.  Do each side 10 times.  It sounds and seems (and is) really simple, but it really loosens up a lot of muscles in different places in one simple motion.  You will be stretching your neck, parts of your upper body, your mid section, your hips, your knees, and I even get an occasional ankle pop out of the deal.

Next Time on Stretching: Standing Leg Stretches!

Good Stretching Article posted on my Facebark Page – i need to try these out to see if my this is my problem area

Stretches from Runner’s World – i just started doing some of these

Better Legs?

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Ran 1.8 Pace 10.6 min/mile

50 crunch/25 leg/10 push

I felt better tonight than yesterday.  I thought i was going faster, and i was, but not as fast as i thought.  No worries.  I am not trying to reach a specific pace, just monitoring what i am doing.  My legs did feel better.  The tightness i have been experiencing is in a weird spot, the lower outside section of my quads.  I have not figured out how to stretch there.  I keep trying, but i don’t feel it until i run…

I have been trying Kelly’s Chi Running.  I like it and think that it is a good long term move.  The only real problem i am having is that when i do focus on shifting my center of gravity a little forward, i end up running faster than i feel ready for.  I think this could be related to the fluctuation in my pace from pre-Chi running to post-Chi running.  I feel like i am going faster, getting pulled along by gravity, but i fight it – which results in some weird pacing…I don’t know.  We shall see with time.

I stopped a little sooner than expected due to a slowly developing stitch in my side. If i had been under 1.5, i probably would have kept running.  Over 1.5 i decided to stop and fast walk on to the house.  The stitch went away quickly and i feel fine and am breathing well.

Quick side note about an added benefit of not smoking or drinking coffee: My Teeth Are Getting Whiter!

Quickly to the digits

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Went to the Big K today and bought some $7.00 sweatpants so i don’t have to run in my zero degree Under Armor leggings or shorts.

Ran – 2.01 miles Pace – 10:15

50 crunch/25 leg/10 push

Pace a little slower, but my legs were a little tight.

Started back on Calcium and added Glucosamine/Chondroitin to the mix.

more on the Gizmo and some health

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I do think i will really enjoy this sportsband+ thing.  Today:

Ran 1.86 Miles Pace 9.45 min/mile

50 crunch/25 leg/10 push

Now that i have two runs uploaded to my nike account, there is more info in there to use for whatever we are supposed to use the info for…Seriously, it will show you graphically how your tempo was, where you were slow or fast.  Comparing your pace and distances over time should also be neat.  I don’t know how much i will play with that side of things.  I was mostly excited about the basic features.  I don’t own a watch, so timing my runs was difficult.  I like to run on paths and through woods and not stick to the roads, which makes calculating distance difficult.  Having a little device do it for me and update me live while running (if it is light enough to see outside) is really cool.

For instance, on today’s run.  I knew i wanted to make 1.5 miles if my legs felt up to it.  The voice of my body is primary in any of these decisions, but to look down and verify, “yep, past 1.5” and decide to walk in the rest of the way as a cool-down was nice.  I could have done 2, probably even 2.5, but i am trying to stick to my long-term plan – a little at a time, repeat, and add a little more.

Another use/side goal is to be getting at least 20 minutes of good cardio workout time each day.  I knew that i was not up to 20 minutes on my past 6-7 runs, and i did not quite get there today, but i am very close, and building a sustainable program.  I think this is going to help repair my lungs and strengthen my heart, which would be good.  I can already feel a huge difference in my lungs.  8 days ago my chest was a little tight and i was getting short of breath easily and quickly.  Now my lung capacity is much improved, the airways are more clear, i have no tightness, and i am not getting winded even in my running.  I can tell that there is still a long way to go.  I can start a run breathing through my nose, but after a half mile or so, i have to mix in some mouth breathing to get enough air into my lungs.  I can tell that my nasal passages are better than they were, but not really back to good yet.

The Tracking Gizmo

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I like the new data toy.  It did take me a few tries to get it started correctly, so i lost about 2 tenths at the beginning of the run.  Then i got it sorted and it was nice!  I put a little extra tail on the run to figure out some new future routes and to run off a little extra excitement.  Yet again, i stopped and stretched and cooled down and did my exercises and i wanna go back out!  For me, this is the way to go.  Always leave them wanting more…

Ran 1.3 miles Pace 9:44 min/mile

50 crunches

25 leg lifts

10 push-ups

and i’m out.

Who is a goober?

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I did it people.  I bought the nike+ sportband.  While waiting for the band’s usb thingy to charge, i signed up at nike to let them track my runs so i don’t have to create 400 excel spreadsheets, and read even more about this gizmo.  I am very soon to take it out for the first time…Indulgent?  Perhaps.  But i think enhancing and supplementing the enjoyment i am getting from running, as well as adding even more motivating power to get out and do it is a splendid way to celebrate one week off of smokes, coffee, and booze.  Technically the one week is not completed until tonight at 11, but i am not worried about bridging that gap.  I will let you know how it worked out…

Evening Numbers

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I ran the 1.1 mile route again tonight.  It was about 52 degrees and i had on my all back ninja under armor gear.  I put on some brighter shorts and a white tee as well as my headlamp to get visible.  My knee felt great and the run was smooth.  I felt like doing more, but i am going to continue to hold myself back a little bit to avoid injury and stay positive.

I tried out an old pedometer my dad found in a box.  It didn’t work.  I am really considering throwing down the 50 quid for the nike/apple sensor and wrist-band deal…

50 crunches

25 leg lifts

10 push-ups

and repeat continued…

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I did play golf yesterday.  I walked the full 18, but it was so slow that it was full dark by 17 tee.   One thing worried me, aside from very inconsistent play, my knee was bothering me by the 14th hole.  It didn’t really hurt, it just didn’t feel solid.  This made me very concerned about my pending run.  After golf, i did a full series of stretches, including lots of floor work, and then went for it.  My knee felt better after the stretches and actually felt better after the run than it did before i started.  After cool-down and more stretching and some floor exercises,  i did some research on runner’s websites like this one.  One of the cool things i discovered, in addition to more kinds of stretches and helpful videos of dynamic stretching, is that knee pain can frequently be overcome by strengthening your core and your quads.  I also found in black and white what i had figured out through trial and error, a shorter stride puts less stress on a bum knee.  This is all very good to discover because i would like to be able to increase my physical activity and not have to limit it due to injury or pain.

A quick word on running and writing about running.  I am running for a lot of reasons; to get healthy, to feel better, to lose a little weight and keep it off, to strengthen my core to improve my golf game, to help my lungs and heart heal  from years of bad behavior.  I am not doing this for vanity.  I don’t care about the weight aside from the health issues.  I don’t really care how i look.  Half my family is overweight, diabetic, inactive, and not in great health.  Also, getting rid of extra weight is one of the better things you can do for your knees.  Even though i was young (12, 13?) and healed quickly, i did break my knee and that never really goes away.  There is also a very practical reason.  I hate shopping and i don’t want to have to buy new pants.  There is some insight into why i run.  Why do i write about running?

I know many people out there in situations similar to mine.  We have had great adventures, but definitely made some choices that were not the best for the long-term care of our bodies.  Our awesome young adult metabolisms went on permanent vacation without even giving two-weeks notice.  It can be very difficult to change your patterns and routines and do something new or stop doing something old and ingrained.  I know how much it inspires me to read about one of my friends making a change and trying to feel better about themselves, to do better things for themselves, to break old patterns that clearly were not working and look for something else.  I hope that my struggle might help someone out there choose to take positive action in their own life, or find affirmation with choices they have already made.  None of this is about results, it is about the journey.  That is why i put my numbers up in my blog.  I am only running about 1 mile these days.  I am doing less than 50 crunches.  I have not made it to 10 push-ups yet.  But the small-scale of my accomplishments might help someone else feel better about their own.  Your numbers don’t matter (mine either).  Consistency matters.  Run a quarter-mile.  Do that every day that you can.  In no time you won’t be able to stop your self from running a half mile.  It builds…