Sorry no new posts yet. (well except this one) I haven't been running lately with school ending and a bunch of events going on. I have been going on long walks with my new walking buddy, my brothers dog, Ranger aka the Pug-Man or Manny Fresh.
I actually have decided to start working towards my next race. I plan on running the Baltimore Half-Marathon in October. It seems pretty cool and extremely popular among local runners. A must for many Baltimore\Maryland natives.
I hope to start back up Tuesday but I plan on redoing my workout routine. Getting back into running after takes a week or two off may prove to be harder then I had anticipated.
Stretching is crucial in a good run. you can do as little or as much as you like but you need to do it. it can prevent muscle sourness the next day. However to much stretching after a workout could lessen the speed at which you see results.
To illustrate what I mean this is my stretching routine:
Before:
(calf) Go to a wall or crib and I put pad of my foot against it, be about a foot from the object... then lean towards the crib or wall until I feel a pull. Hold for 5-15 seconds, repeat 1 once more then switch legs.
(quads) Stand and raise ankle to opposite hand (left leg to right hand, etc) behind me. Hold the position for 5-15 seconds. Switch legs.
(hamis) Spread legs a little more then hip width apart and reach down to touch ankle hold 5-15 secs, then move to the center hold, then go to the right side and finish back in the center
(hamis) If I am at the gym because i have really tight hamstrings I use a light resistance band (red or green usually) and laying down on my back put the band around the instep of my foot. I raise my leg towards my upper chest till i feel the pull and hold. Then switch legs
(shoulders) sit cross-legged on mat and put one shoulder behind head hold for 15- 20 sec. then switch arms (should feel pull up triceps and in rubs)If that is to hard try doing it in front of you
(neck) Staying cross-legged, rotate head slowly from side to side traces a line with your chin on your collarbone (do this slowly for max impact)
(hands-wrists) pull one hand towards you and then away holding each motion for 5-10 sec. before switching
These vary defending on what part of me feels tight but I repeat this pattern after I run, holding for 5 seconds longer for each one. The time frames are almost a guesstamate, sometimes if you hold the calf stretch to long you could get a sneezed muscle for example , so be careful. Fell your body and listen to what it is tell you. if you are in pain then it is time to ease up.
So I was at the gym today and I saw a woman drinking a Diet Coke while working out... I began to wonder if that can be good for you. Turns out that just happens to be what works for her. I was well-mannered enough to not tell her the problem with her drink selection, the lack of nutrients, influx of chemicals and excess sugars that your body is trying to expend.
But to each-his-own:
Staying well hydrated is one of the most important parts of running... well any thing really but especially running.
It is suggested that an average sedentary person should have between 8-12, 8-12 oz glasses of water per day. That includes water in foods and other beverages. However most people barely get that.
If you are running i recommend drinking a bottle of water at least in the morning before you run. let it get absorbed. Then during your run keep a half full water bottle with you. This way you wont over drink and get the hiccups or burps.
Then when your done try and drink again. Energy drinks and other electrolyte infused beverages are okay but watch whats in that stuff. I usually just put oranges or lemons inside my Nalgene. A little twist to keep it interesting.
I really hate that phrase but that is the best way to classify this time period. Since the race is only a few days away I was really lacking the motivation to hit my mileage mark.
So I looked to find other motivation techniques and tips which might help re-energize my pysci...
An article from Runner's World gave a more preemptive approach to motivation.
Marc Parent who writes the Newbie Chronicles for Runner's World says the best motivation is running with a partner who is at your level.
Parent has a good point but there has to be something more for new runners. I usually try plan out my runs and make sure i have natural landmarks. this way even if I am running to a place and back I know I am coming up on say Giant or a gas station. I could stop and stretch quickly or continue.
The task become less cumbersome that way, you know you are going to hit a certain point and you have covered so much distance. I also like to plan my runs out using Google Maps. It gives exact mileages and you can plan different routes given you time, distance and location preference.
I guess the real motivation at this point is to finish the race and do the best you can... try and hit he miles and prove you can complete the task you signed up for...
So no run today I really wanted to but I hurt my neck. If I have learned anything in the process it is to get better first and work harder after.
I used this stuff my chiropractor suggested Sombra. It is an all natural cooling gel and does not smell nearly as bad as Bengay or Icy Hot. It has has mostly campour and menthol in it. But also aloe vera, green tea extract and a bunch of other all natural ingredients which I am all about. It is pretty awesome because it is not sticky and lasts for a while. If you prefer they have heating gels.
You just smooth it on and let it work its magic. You can pick it up at most natural super markets... Whole Foods, Harris Teeters or you can grab it online for like 8 bucks. Or do a Google search for the products. Also any doctor, chiro, sports med or Physical Theorist could order it for you.
On the plus side I started a new book and a puzzle... I know lame but hey it takes all kinds right...
What to eat before running? (try eating an hour or so before you workout) First and foremost... it is important to know your body. If you are like me and run in the morning you are going to need to eat a bigger breakfast because you have very little energy stored since you have been inactive for at least 6-8 hours. But don't eat to much
While it may not be ideal I try to eat a "carby" breakfast which also has good sugars. I eat a granola or oatmeal (regular flavor with a little maple syrup or brown sugar on top) and a fruit typically bananas. I eat the banana to word of those nasty cramps and the granola is a good source of energy and fills me up for a long run. You could also eat eggs.. a great source of protein... egg whites can be dressed up tons of ways.
As for drinks. I try to have a bottle of water before I run. If you are dehydrated forget about working out because you are going to get a cramp which may rival birthing pains... not that I can really compare the two but I know cramps hurt.
All and all eat something that you know will be filling but be a good source of energy. Vitamins, anti-oxidants and minerals are important as well. If you like protein shakes they are a good idea to consume after you workout. It will refill your system with what you may have lost during the workout. But those proteins bars may not be the best idea either. This runner had an issue with them.
Gatorade, vitamin water or drinks like that are alright but remember they are loaded with sugar, sodium and other ingredients that may not be the best for you. Try a fruit shake with a low-fat milk or yogurt base.
Ok…so I try to remain as positive as I can but I’m getting on my soapbox. Proper gym etiquette is important and can only better those around you. My workout suffered because others missed these lessons.
So here are some of my rules with regard to gym etiquette.
1. When the gym is crowded give people room- It’s hot and everyone is in their element so BACK OFF! You do not own the place
2. Encroaching on others space is a NO GO- it’s an important concept that people forget
3. Clean your machine- I can see the sweat dripping of your face you need to clean it off
4. Even though I’m a little smaller girl does not mean I can’t be in the weight room with the bulky guys- move your muscles aside and let me do my workout.
5. If your making noises never heard in nature- your lifting to much
6. Stop walking around the locker-room naked it is not your house- put the hooters away
7. I know there are mirrors there, put it is not to check your hair out every five minutes
8. I also know it was YOU just excuse yourself to the bathroom believe me people wont notice you leaving but we will notice the major stench you are forcing on the rest of us.
9. Not that it happens often but I am not here for you to pick me up so don’t waste your time. Go for the ones with the matching workout clothes and makeup on.. they are there for a different reason….
It was a dreary day which actually can be a blessing if you run a circuit at a park. The nice weather beckons everyone out and can become cumbersome trying to maneuver around the crowds.
Today however something interesting occurred which I feel compelled to share. I am a firm believer that having a workout companion can introduce another level of motivation unattainable elsewhere. I happened to be rounding a corner and noticed something new but not on first glance.
An older man was walking with what appeared to be a very small dog. However as I approached him to pass, I noticed it was no dog at all… rather it was a rabbit… (I’ll let that sink in…)
Yes… a rabbit, I mean I have heard of ferrets, dogs and other small animals but a bunny, literally hopping along acting as your workout buddy. All five-pounds of tan and copper colored fur, slouched ears and wide curious eyes were looking up at me. When I asked the man if that was indeed a rabbit he confirmed my suspicious and accepted my inquisitive look as a normal reaction. He walks with her twice a week in order to keep her high blood-pressure under control.
Well I guess it is true… it does take all kinds and you never have a camera when you find those people.
P.S. The rabbits name was Butterscotch and she enjoys this particular path because she has friends that her owner a Mr. Jackson allows her to socialize with.
C- I started right around the time I was graduating Towson in the late 70’s. I wanted to keep in shape and remain active. I started slow doing mostly cardio work then over time built up distance. When I was about 46 I decided to get into marathoning. My first races were half-marathons (13.1 miles) then slowly working towards a full marathon (26 miles) My husband had talked about doing the same thing and since then we have been running races. I just turned 50 and plan on continuing, maybe slowly cutting back the distance.
J.What is\was the hardest part of running?
C- I run about four half-marathons and two marathons on average every year. At the beginning and even still now, the hardest part is being consistent, establishing a habit and sticking to it even if you don’t feel up for it that day. You have to build a routine and work at it or else you may waste your time or worse…hurt yourself.
J.What advice can you give to beginning runners?
C- Be patient… is the best advice I was given. It takes time to build up endurance and stamina. It took me 20+ years to get where I am and it’s still hard. Progress is slow, steady and if done right should be as injury free as possible. Your main goal at the end of your first race is to finish… don’t worry about the time even doing a half-marathon with a walk-run pace is a great start.
J.What are the best and worst parts of running marathons?
C-Best-seeing yourself improve and getting faster with each run\race
C-Worst-injuries that come along with adding distances
J.When is your next race? What is your most ultimate goal?
C-I’m running in May in New Jersey and ultimately I will be working towards qualifying for the Boston Marathon. My qualifier hopefully will be in October.
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