Notable This Week

Active Stretching
I am a keen supporter of stretching. I ALWAYS make time to stretch after running. So I found this video captivating.
Running Stretches with One Mile Runner
He incorporates eccentric and concentric moves using body weight as resistance. (Wish I had a private trainer...)
Theses moves felt so good - especially the plantar stretch!

Masters Need Easy Runs
I pay attention to all Masters running chatter. (Yeah, I'm old.)
Over the years I’ve seen a lot of changes. This podcast from Running Times interviews Pete Magill. A 48 yr old runner who can do a 10k: in 31:27.30 !
He emphasizes the need (for us older runners) to listen to our body. On his easy day runs, he just runs - no set pace or distance. He found his body responding to these “rest days.” Conclusion - even with these slow comfortable runs he was able to maintain his fast race times.
His training philosophy:

• "Put away your watch; stop counting miles and start listening to the body. Our bodies will tell us more accurately how fast and far to run than a watch or training log ever can. And our bodies will warn us when we're courting disaster - injury or overtraining - long before our minds are willing to accept the premise. More importantly, when we learn to listen to our bodies, we learn how to race."

New Cereal
Tried out a new cereal – Kashi 7 Grain Nuggets. I just add a quarter cup to my usual base - Oatmeal, Cheerios or Shredded Wheat.
This is a substantial breakfast when you include raisins or my latest fad – DATES.
Half a cup of this cereal has 7 grams of protein!

Masters T-shirt

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I Will Keep On Stretching

I have to say I was a little disappointed with this month's Runner’s World article: The Rules – Revisited
Stretching is Worthless
I know lots of runners who don’t stretch – but do they know they are losing flexibility? Are they setting themselves up for injury?
The article looked a few studies showing stretching made no difference. I’m sorry - but I don’t buy into this. (And hope other runners won’t stop stretching either.)
I had a chance to listen to a podcast with Coach Janet Hamilton. She included in her four factors in a training program - Flexibility. That means some form of stretching!
“Stretch gently, slowly and consistently (daily).” Janet Hamilton

Can you still bring your foot up towards your head anymore? Have you seen any soccer players running around bent over?

I know stretching does increase flexibility. I am positive that it has prevented injuries. And besides the mechanical benefits, it gives you time to unwind - even if it’s just for 5 minutes. Time to think about your performance and to be thankful, thankful you can run...

Someone else not happy with the Runner’s World article.

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Seated Groin Stretch

This week’s theme at Runner's Lounge TIaRT is.... If I could only do one stretch to help my running, I would continue to do an inner thigh stretch.
I'm not a happy runner when I have back pain.

As you can see in the above image, there are powerful upper thigh muscles connected deep within pelvic girdle. You don't want these muscles to tighten up and pull. Trust me; pelvic imbalance can lead to very unpleasant back pain.

Seated Groin Stretch
(Also caused the butterfly or frog stretch.)

I've been doing this stretch since the beginning of time. It is one of my - prevent lower back pain moves.
I sit on a small pillow with my legs brought up in front. Heel to heel. Then gently let the knees relax down toward the floor. Don't push them down! I usually massage my feet at the same time. If I have time, I lean forward, keeping my back straight – this accentuates the stretch. You can really feel it in the groin, lower back and gluteus maximus!

Anatomy image from Get Body Smart – A wondrous site!
Stretching for Runners - Running Stretch Descriptions
Thanks FS for taking my picture :0

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Stretch those Hamstrings

Downward Dog

I’ve added this pose to my post-run stretching routine after watching a clip on Yogamazing.

I have never practiced yoga but the Downward Dog looked easy enough to try. It stretches the neck and shoulder zone (where I carry all my tension), calves, lower back and really, really stretches the top of the hamstrings. This pose felt so good.
I’m not able to do it with straight legs (yet – maybe never). But it is still an effective stretch for the hopelessly inflexible.
You can watch Chaz do the full routine – "Yoga for Runners" Check Episode #144
Breathe…
O
Tips for the Hopelessly Inflexible

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Looking for Balance

I caught a few minutes of Martha Stewart yesterday. (I always have the TV on while I’m working in the kitchen.) One of her segments was on Yoga.
Martha and her yoga instructor did few rather quick stretching routines. What amazed me was the agility of her guest! She wasn’t a super thin or muscular woman - but she was incredibly flexible! (Wrapping leg behind head, etc...) All of her poses also displayed a skilled control over balance.
I run, bike, walk and lift weights. But what I really need to do is more exercises that promote balance, coordination and flexibility.
(I already tried Qigong but found it to S L O W = boring.)
Can you do a one-legged squat without falling over?



I’m looking for suggestions. Are there any videos or site material you can recommend? (When I Googled balance exercises, I got a lot of hits with senior workouts - no, no not yet...

Fresh ideas?
New Trends In Exercise
Workout on the swing set with Monkey Bar

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I Have A New Idol

“Aging Swimmer Shows there's Hope for Rest of Us."

Boomers love headlines like this. As if by some miracle Dara Torres ended up in this great condition. Swimming faster than a 16 year old.
I know for sure it was not just genes that turned her into a barracuda. It was hard work!

“Her day had begun just after dawn in the weight room, where she worked her legs until they quivered and her arms until they ached — the 90-minute workout was the first leg of her training triathlon. It was followed by 90 minutes of swimming and 60 minutes of stretching.”

That’s 4 hours of training.

Like any fan I’m totally jealous of her fortitude and her six pack. But after watching her video clip on stretching, it’s her flexibility that really stuns me. Wow - she is the real thing!

PS. I did do 40 sit-ups this morning now if I could just pull my left leg up to my shoulder...
--
Dara Torres media videos
2008 SwimCam

Above Images
Kill Bill
Time Magazine

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The DailyMile

Yes, I’ve joined yet another online running faction. I find these sites helpful for training ideas and moral support.
Dailymile is not just for runners.
“A premier destination for runners, cyclists, and triathletes.”
You can leave notes, post your workout, and include photos or video. And of course there is forum to cover all your bases.
I’m still new to the site – but really like the simple layout.
And Hey, I found a runner who lives in Eugene.
If you need an invite to join, email me.
~
Today’s run was total replenishment.
Running alone – I can soak up every part of nature.

Quality of Run: Strong
Route:

Total Miles: 5.06
Type of Workout: Dronal
Feel Good Stretch: Inner Thigh
Ku:
cool breeze
my heart
skips a beat

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Why I Run

This week Runners Lounge Take It And Run Thursday, invites people to explore: “Why you are a runner?”...in 13 words or less.

"There is a connection between being outside and running
that keeps me sane."
~

Today's Run

Quality of Run: Tedious
Route:

Total Miles: 6.1
Type of Workout: Slow (Unwell today)
Feel Good Stretch: Calf muscle Stretch
Ku:
running
between by rows of filbert trees
loneliness

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Running Hot

I'm really not acclimated to running with sun rays beaming directly on my body. Welcome to the first day of summer! It just sapped the energy right out of me. Luckily I had Steve’s new podrunner mix, “paradiddle” with that jungle beat to bring me home.
Thankful notes:
It wasn’t really that hot out and the breezes were delicious.
To pick strawberries from my garden for breakfast.

Today's Run

Quality of Run: Grinding
Route: See above
Total Miles: 7.3
Type of Workout: LSD
Feel Good Stretch: Carpet Gazer
Ku:
around the corner
rose scent
in the heat

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Running, Reflection and Writing

I don’t pretend to be a great writer and that’s why I read books like this - Writing Without Teachers.
In school I was drawn to the sciences – not the arts. So here I am – older than many and still can’t write a proper paragraph.
But Elbow explains the structure and housekeeping work of writing is the last thing you should worry about.
He stresses the importance of freehand writing. Just sit back let the stuff pour out. (I suppose you should use a pen but I’m more comfortable with MS Word.) And then go back over the material. Is there a main point or topic? If so write it down. Use this sentence as the focus and try to expand on it. Then and only then do outlines, corrections, editing, etc…
This style of writing sounds so relaxing. The only problem I see is the lack of time to spread out all my thoughts.
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Today's Run

Quality of Run: Streamline
Route:

Total Miles: 5.2
Type of Workout: With 1 mile Tempo – 8:08
Feel Good Stretch: Inner thigh
Ku:
3 garden gnomes
appearing out of the shade
a dragonfly

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