Validate Weakness

What are your weaknesses and what are you doing about them?

“Unfortunately, the only way to address a weakness is to work on it and go through the discomfort and shame.”
- Facing Your Own Weakness

I honestly think half of the battle is to validate your failure or weakness. We (humans) tend to think we are in much better condition than we actually are. [Super Funny]

I have used my 4 components of fitness to scrutinize my weaknesses.

Aerobics
I don’t have a running coach so not sure how fast I should be pacing my training runs. I believe I train too hard! I exhaust myself and then feel bad because I'm so tired at the end of my workout. And so the cycle goes.

Rest
Doing too much – especially when I go to the gym. I feel I have to work out every muscle. By the afternoon – I’m dead tired.

Diet
I eat to much chocolate! And other sweets stuff. Hooked at an early age – I blame my Mom for pacifying me with milk and cookies.

Strength
This one is easy for me to identify. My tiny triceps. Because they are weak – I don’t enjoy any moves that employ them. Ex. Dips, kickbacks, or push-ups.

Now I have to get working on some solutions…any ideas?

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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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Keep Your Metabolism Stoked

As we age our metabolism slows down. But can this process be changed?
"Metabolic rate is the number of calories our body requires to keep going."
When measuring our Basal metabolic rate (BMR) - the energy your body requires at rest, scientists found that it decreases with age and with loss of muscle.
As you can see by this Wiki entry the metabolism system in the body is a very complex process. (Remember the Krebs’s cycle?)

Two facts about slowing metabolism are clear.

1. Many older people are less active. When people retire – they begin a more a sedentary lifestyle.
2. It appears older people eat less - hard to believe but true. "When younger men and older men were doing the same amount of exercise and eating the same amount of calories, the basal metabolic rate remained unaltered.”

So:

1. Keep active - forever!
2. Build muscle as it requires more energy to maintain. Try adding some kettlebell swings which workout those big core muscles.
3. Don’t skip breakfast - Ever! "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."
4. Get enough sleep.
5. And keep on running!

What’s your BMR? ( I need around 2000 calories a day!)

REF. Metabolism-metabolic-rate

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The Deltoideus

I did not run on all fours today but with every step I could feel my shoulders. (No, I wasn't joggling either.)
The result of too many pull-overs and floor presses with the Kettlebell yesterday.
After checking with Wiki, I discovered that the size of the deltoid muscle is massive!

"The Deltoideus (Deltoid muscle) is a large, thick, triangular muscle, which covers the shoulder-joint in front, behind, and laterally. - Henry Gray"

I had no idea that it encompassed the top, back and front of the shoulder. Or that it is divided into anterior, posterior and lateral zones. Will someone please massage my posterior deltoid now?

I have to admit the shoulder discomfort and Colleen Patrick-Goudreau’s podcast took my mind off all the miles passing by...
Colleen’s podcast was on animals testing. I had to fast forward some parts as images of tortured animals stay with me.
BTW - I’ve been checking my cosmetics, shampoos and lotions for this bunny symbol.

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Behold the Kettlebell

It's not that the gym visits don’t work – they do; but after 13 years I’ve become uninterested / bored.
So starting now, and through the New Year, I will be experimenting with other methods to tone muscles. (Please send me any of your suggestions.)

Behold the Kettlebell



Description
These babies come in many sizes and styles. They apparently originated in Russia - but there is speculation that "kettlebells were used by Greek athletes and gladiators thousands of years ago."
I had to scan the internet to find the appropriate weight for my fitness level. Recommend starting size was 8kg or about 15 pounds.

Performance
It appeared much smaller than it’s stated weight. And came packaged with an informative DVD.
BTW. There is no shortage of good and bad techniques demonstrated over at YouTube. Noted: Many folks listen to Metallica while swinging these things around...

Summary
The most difficult routine for me so far was the Turkish Getup. It takes practice! I was concerned about my back. And of course the obvious fear of hitting myself in the head. I also discovered my right side is way stronger than my left. My favorite routine was the front squats. Doing squats with a solid wt in front feels great!
How I feel today: I have no ill effects except for a stiff left hand – my back is OK. The hamstrings and shoulders feel like they had an all over workout. So far - so good :0

Have a great Monday!

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