Wk of Feb 3rd-- WISH Walking/Running Club

[princessrunner]

Allie: Ditto on everyone elses advice. I have been 2 years and am STILL working on speed. More important now is distance and then pace became more important for me. I would always come out too fast and then have nothing to finish. Pace work has helped me a lot. Keep working and you will soon be right up there with the rabbits.

Carrie: Bird dog is on all fours and opposite leg and arm out straight. Hold for 1 minute if you can. It is all about holding your core so you can balance. It does not sound difficult but, trust me, it is. THe other one that I like is not yoga but great for your core. Lay on a Swiss ball (upper back, hips free) and put your knees at 90 degrees feet flat on the floor. Arms out at your sides straight and alternate picking up your knees as high as you can in a running type motion. It is a core killer!!!

I am so happy to hear that the challenge is keeping people going. I am not working today due to having this yuck thing in my chest. I forced myself outside yesterday to run but woke up with a fever this morning. Today is some yoga and weights...all inside...and only as I feel well enough. I hope others are having a better day. But, at least I am still doing SOMETHING...right....

 

[skfulkers]

Allie--I can't add much more than what everyone else has said, but they're all right. Just worry about getting the steps in; the speed will follow. Like Cecilia said, I too am a little jealous. Those milestones that you're going to hit are phenomenal experiences. I can't even put into words how it feels to finish a new distance or reach a new goal for the first time. To be honest, it's one of the things that keeps us all moving forward--to hit those new goals, however big or small they may be (John Bingham has a great column about that this month in RW if you get a chance to check it out).

So congrats on continuing with your plan, and enjoy all those new experiences as they come!

Steve

 

[aldisneygrl]

Ok, I am just going to keep following the Couch to 5K plan, and I'll keep y'all posted on my progress. I don't want to hurt myself because that is what sidelined me in October, besides the fact that my son's 350 lb. hockey coach fell on my leg the evening after I ran a 5K. So, I started at square one again. I was on week 6 when that happened, so I will be happy when I can get to week 9 and can run for 30 minutes straight. I'm on week 2, so 7 weeks to go!

Thanks for all your feedback. Y'all are the bestest!

I am running a 2 mile run on Sunday, so I just don't want to be last. That is my goal.

Cecilia - Maybe next year I'll be running down Peachtree Street with ya'!

 

[wfloyd]

Boy I am gone for a few days and it is going to take another couple just to catch up on everything.

All the northerners can laugh now. While on vacation, I went out for my long run. Being from Florida, I have one pair of long running pants which I left at home since I don't know where they are right now. So all decked out in shorts and the marathon shirt, I went outside and promptly froze. I think my hands were numb after a mile or so. Once I was done, I went inside to see how far below freezing it was and found out it was only 41 degrees. I think I will stick with the Florida weather for a while. For you Vic, once again I was stopped by the university campus police. This time he only had his window rolled down so he could stay in his warm car. I guess I just look like a shady character.

PatsBill - Sorry about the loss. However I should have Panda call you up to whisper his sweet nothings each time I have to hear about the 72 Dolphins. Judging on what I have heard after two days, you might want to change your phone number.

Carrie - Glad your aunt is ok. Sorry it was a little stressful for you.

Krista and Steve - Congrats on the heartbeat.

Howard and Cam - Great job on the hike. As an Eagle Scout, I wish Andy well on finishing up. As for jumping in the cold water, well I will be more than happy to let you do that for me.

Judy - Bird cages and treadmills, I guess I need to do a little more reading... As for how you remain upright, I think it was you who was lying down playing with a foam roller and enjoying it a little too much. Also you were lying down when summoning the EMT's. However you were definately upright when booking it through the half. Maybe it is the momentum that keeps you upright.

Vic - Hope you are feeling better or is that Marilyn hopes you are feeling better.

Welcome to all the new members.

Hopefully I can catch up later tonight but I have a feeling that household catching up may take a priority. At least that is what I have been told...

Bill

 

[AmyBeth68]

On another note I decided to do W1 again on the Couch to 5K plan. Did it yesterday, felt good. DH decided to show me this thing he read in one of his magazines, called the plank? I had never heard of it, a kind of stretch or strengthening something or other. I try it, last a few seconds and it about kills me, hurts my back and I tell him no way.

Fast forward to today, what is this? A literal pain in my behind, yes it feels like the sciatica I had briefly when I was pregnant. Not good. Ibuprofren seems to relieve it but when it wears off it hurts! Could it be from the plank? Could it be from running? I really didn't feel like the walk/run overdid it at all. I took a jacuzzi tub tonight and I am in bed lying on a heating pad. I really hope this goes away soon. Any advice?


Allyson

Hi Allyson... I teach plank in all of my classes (Pilates/Yoga Fusion) and I can give you some advice here. IF your back is hurting during plank, that means that you aren't using the core muscles to hold up the core (section of your body from the shoulders to the hips/top of thighs). In other words you are allowing your back to arch (belly lower to the floor) thus loading your lower back (lumbar) with all the pressure of the exercise. I'm assuming it is hurting your lower back area, and perhaps that is why the sciatica is acting up. But running can definitely impact the glutes and piriformis muscle leading to sciatic pain as well.

Let's first discuss the Plank...to be performed correctly....Start on all fours....with shoulders aligned with the wrists. Arms are only shoulder distance apart, hands flat on mat. Pull your abdominal muscles in tight...keep a flat back. From this position step one foot at a time back, reaching the heels back, keeping your legs strong and your shoulder/wrist alignment in tact. Once in this position, do not allow your back to sag down and try not to let your butt lift up in the air...continue to tighten your core abdominal and back muscles to keep you lifted. Your neck should be in alignment with your spine...your gaze should be downward. Imagine a long line from your tailbone...to the top of your head.

As you begin ONLY hold this position for a count of 10. Then lower your knees..then press yourself back into a resting pose stretching out your back (it's called child's pose in yoga). In other words leave your arms in front and sit back on your heals for a nice back stretch. Then repeat the plank again IF you feel up to it. Continue to work your way up to 60 seconds and beyond . IF you have any specific questions, please let me know.

As for the possible running connection with your sciatic pain...Make sure you are doing glute stretches after running or walking. I do the stretch where I lay on the floor, bring my right ankle over my left knee (left leg is bent). Place your hands behind the left hamstring and gently pull the leg toward you keeping knee bent. Hope that makes sense.

Hope you're feeling better today. Plank is an AWESOME core exercise...but as with everything just the smallest misalignment can cause pain or injury. So do be cautious.

 

[wtpclc]

Lisa - Ahhh...I do that, just didn't know the name. Thasnk! Perhaps I'll wait 'til I have some core to do teh ball thing.

Bill - SOrry about that cold. Guess you won't be trianing with us any time soon, huh?

Original WISH Shirt order thread is up! Orders due Feb 17.

 

[Kristi1357]

Judy - I saw you mentioned volunteering. I am doing the 1/2 this year (if I get my butt out there and register) and was thinking of volunteering for the Full. Let me know what you decide... or maybe Kristi will get a group together again. Whatever... I just would love to do it with a WISHER!!!

We are definately volunteering again next year! I had a blast and love the windbreaker too. I think they start asking for volunteers in August - I'll keep my eyes open.

Heading to the Y for 5 miles...

 

[skfulkers]

Amy--I keep forgetting that we've got you as a resident expert on core exercises. I'm going to have to PM you at some point. I've been doing the same core stuff for about three years and I should probably change it up. I don't have a ton of time to spend on core, but I do try to get in 15 minutes or so 4-5 times per week.

But thanks for all the advice you're able to give. It really does shed new light on an area of running that a lot of us tend to neglect.

Steve

 

[laughinplace199]

Anyway, as a newbie runner, I reached a milestone over the weekend. I ran 3 miles without any walking in about 28/29 minutes (I forgot to start my watch!) I'm really only shooting for 10 minute miles, so I know I need to work on pace. But I'm not worrying about that now. Just gotta build my miles.

Maura

That's great! I'm really impressed. I'm also a newbie runner, but I run SLOW! I haven't timed myself, but it probably takes me about 40-45 min to run 2.75 miles. I'm hoping that my speed will get better as my training progresses.

 

[hoosmi]

I'm so impressed with all the pilates/yoga knowledge in this group! I really need to work on XT.

Allie- What the others said, but I wanted to add, don't worry about being dead last in your race! My first 5k was a local race (maybe 40 people). I finished in just over 30 minutes, but was DLF! It was disappointing to be DLF, but then I realized that was a great PR for me and I just picked a race with too many fast people.

Jen in GA

 

[Big Vic]

All the northerners can laugh now. While on vacation, I went out for my long run. Being from Florida, I have one pair of long running pants which I left at home since I don't know where they are right now. So all decked out in shorts and the marathon shirt, I went outside and promptly froze. I think my hands were numb after a mile or so. Once I was done, I went inside to see how far below freezing it was and found out it was only 41 degrees. I think I will stick with the Florida weather for a while. For you Vic, once again I was stopped by the university campus police. This time he only had his window rolled down so he could stay in his warm car. I guess I just look like a shady character.

First of all, why are you vacationing in the north during the winter?

Second, if you lived in the LA portion of FLA you'd have more than one pair of long running pants. LA = Lower Alabama.

Third, I hope you had your ID with you during your run. The cop probably thought it was some type of fraternity prank, anyways.

Fourth - I think Marilyn enjoys it when I'm sick as I don't pester her as much.

 

[wfloyd]

LA[/B] portion of FLA you'd have more than one pair of long running pants. LA = Lower Alabama.

Third, I hope you had your ID with you during your run. The cop probably thought it was some type of fraternity prank, anyways.

Fourth - I think Marilyn enjoys it when I'm sick as I don't pester her as much.

It was Texas and by the time we left, it was 85 and humid again. Went from 17 degrees to 85 in 4 days.

ID, what's that, I had a picture of a famous mouse on my shirt and figured that would get me out of any trouble.

Bill

 

[nucpharm29]

Hey all. Well the ick has invaded our house. Both DS and I have what the dr. termed as "Non specific viral illness". Means it's not the flu, and he was very surprised it wasn't. Also means that no drugs to treat, just wait it out. Hope to be back to normal soon, and back out on the road!

 

[Big Vic]

It was Texas and by the time we left, it was 85 and humid again. Went from 17 degrees to 85 in 4 days.

ID, what's that, I had a picture of a famous mouse on my shirt and figured that would get me out of any trouble.

Bill

Did you drive or fly?

If you drove through Okaloosa County and didn't call me. Boy!

 

[wfloyd]

Did you drive or fly?

If you drove through Okaloosa County and didn't call me. Boy!

Let's see, drive for 20+ hours in a car with 2 little ones or fly and get it over with in 4 hours and deal with airports. We did wave to you and Matt when we figured we were over your house. It was too cloudy to easily tell though.

Bill

 

[Cruella de mom]

AmyBeth- How do I do the plank if I can not put my palms flat on the floor? I have a cyst on the back of my right hand (near the wrist) that makes it impossible to put my hands flat like that. I can't do cartwheels any more for the same reason. (don't cha wish you were there when I figured that one out?)

 

[Kristi1357]

AmyBeth- How do I do the plank if I can not put my palms flat on the floor? I have a cyst on the back of my right hand (near the wrist) that makes it impossible to put my hands flat like that. I can't do cartwheels any more for the same reason. (don't cha wish you were there when I figured that one out?)

I'd like to know too. I have a hard time with those sorts of things since I had an operation on my left hand when I was 8. Very weird story, but they were trying to correct my deformed thumbs with a tendon from my foot. Basically, the "new" tendon comes arcoss the wrist/base of my hand. Makes push-up type exercises difficult since it hurts.

Just back from the Y. Meant to be 5 miles. Ended up doing 3.
I am just plain exhausted. I had nothing left.
Honestly, it if wasn't for the competition, I would not have gone to the gym at all.
This is seriously what I need to stay accountable though!
I am determined to add in those 2 missed miles somewhere by Saturday.

Bill - we are the crazies that drive 20+ hours with a small child!

 

[lenshanem]

Wow, I just had a huge scare. I looked down and noticed my engagement ring was gone and all that was there was my wedding band. OMG!!!

DH and I had been all over the place this morning - ran (on trails!), voted, Target and out to lunch. I thought that ring was long gone. I ended up dumping out the trash in the kitchen and found it in there! Time to get it resized! I guess that is my Valentine's Day gift this year! Needless to say, they are off my hand and in a safe place.


Yep, our run this morning killed me. We went to this park we hadn't tried before (East Cobb Park for those that live in Atlanta) and tried their "trails". Muddy, muddy mess. We ended up leaving and running on the sidewalk near there and the hills were INTENSE. I thought I was gonna die. Good prep for the ING Georgia I guess. Pace ended up being 10:39, but only because I FLEW back down those hills!

At Target I got some balance ball, resistance band, DVD combo. It was on clearance. We'll see how that goes. My wimp huge dog is scared of the big pink ball.

 

[AmyBeth68]

AmyBeth- How do I do the plank if I can not put my palms flat on the floor? I have a cyst on the back of my right hand (near the wrist) that makes it impossible to put my hands flat like that. I can't do cartwheels any more for the same reason. (don't cha wish you were there when I figured that one out?)

Cecilia and Kristi: You can do plank two ways if you can't put your hands flat. First option is to do it on fists/knuckles (hands in a fist with flat part of knuckles down). This may not help though, as it still may put pressure on the part of your hand that hurts. Sooo...your second option is to do a forearm plank. Elbows aligned with the shoulders, arms in front with soft fists. All the pressure is then on your forearms and not the wrist/hand. Forearm plank is still a lot of core work...you still reach your heels back, pull in the core (think belly button reaching up to spine)...maintain a nice long line without letting the belly sag or the butt lift up. Neck remains long (extension of the spine)...still gazing down. You can hold this for anywhere up to 2 minutes!!! Work up to that by starting with 10-30 seconds at a time! Let me know if you have any questions.

 

[cdn_gal_eeyore]

Yay, I finally was able to get out for a run and it felt pretty good. A nice recovery after the major huffing and puffing I was doing last week after climbing a flight of stairs. I ran 3 mi in 33:25.