Weekly Roundup 1.4-1.10

Week 15 of 16

One more week.  ONE MORE WEEK!  Can you believe it?  These last 15 weeks FLEW by!

Am I excited?  Yes.  Am I nervous? Absolutely.  Getting injured after my 20-miler really threw me for a loop.  I don’t know what’s going to happen on race day but I do know that I AM going to run.  There has been so many people supporting me on this journey and I can’t let them down.  The good news is while last week I was in denial, this week I was determined to do everything in my power to get to the start line pain-free.  I got in the pool.  I used RockTape.  I foam rolled.  I added (a little) strength exercises.  I took a lot of ibuprofen.  I didn’t spin.  I didn’t run with Georgie.  Joe has been a big resource this week and I am happy to report that I had 2 pain-free runs this week.  I could still FEEL something wasn’t right but I will take it.

With one more week to go, the confidence is building—with caution.  I can’t wait to get down to Houston and see my family.  Everything will be ok.

Upcoming events:

·      1 week until the Houston Marathon!

Monday 1.4.16

30’ deep water running!

60” plank

11,120 steps

Tuesday 1.5.16

10 push ups

30 bridges

20 clamshell

20 reverse clamshell

20 S/L hip abduction

20 scooters

20 rotate + kick

8,198 steps

Wednesday 1.6.16

25’ deep water running/5’ shallow water running

20 dipping birds

50 squats

50 bridges

2x60” planks

11,820 steps

Thursday 1.7.16

22’ slow pedaling

11,286 steps

Friday 1.8.16

4 miles (31:56)

20 bridges

10 single leg bridges

15,271 steps

Saturday 1.9.16

6 miles (49:45)

20 dipping birds

15,752 steps

Sunday 1.10.16

Burdenko H2O

25 dipping birds

30 squats

3x60” planks

12,927 steps

G mileage disclaimer: None of the mileage reported with Georgie is straight, consistent running. We may run 1 mile in 9 or 10 minutes but in reality we probably covered a 2-3 mile distance with a mix of walking and running.  I stop my watch every time we start walking.

ICYMI

Week 1 of 16 – Week 5 of 16 – Week 9 of 16 – Week 13 of 16

Week 2 of 16 – Week 6 of 16 – Week 10 of 16 – Week 14 of 16

Week 3 of 16 – Week 7 of 16 – Week 11 of 16

Week 4 of 16 – Week 8 of 16 – Week 12 of 16

This week’s mileage: 10+ miles

This week’s G mileage: 0 miles

January Totals: 13 miles

2016 Totals: 13 miles

Recovery Tip #3: Get in the Pool

“Anyone can train hard.  Do you have the discipline to recover?”

~Lauren Fleshman

Whenever a client complains of soreness after a tough workout, my go to line is always “Get in the pool!”

Why?

Active recovery in the water is one of the best ways to reduce muscle soreness and stiffness.  The hydrostatic pressure can help reduce swelling by promoting circulation. 

Exercising in the pool is unique in that water assists, supports, and resists.

Assists

Water assists movements to improve flexibility.  Many clients can do exercises to stretch muscles in the pool that they cannot do on land.  Even better if the water is 88+ degrees!

Supports

Buoyancy of the water and the strength of your core allow you to perform exercises in the deep end with minimal impact on the joints.  Exercising in a non-weight bearing environment helps reduce pain while focusing on active recovery.

Resists

Not only does the water help to improve flexibility and reduce pain, resistance in all directions helps to develop strength.  Increase resistance by adding equipment like ankle cuffs, resistance gloves, and long tubing.

[Related Posts: Recovery Tip #1: Ice Baths & Recovery Tip #2: Foam Roll]

Run Jen Run's Beach Body Workouts

Background: My friend Kelly was abroad this spring and asked me what she could do to get ready for a Cape Cod summer in bikinis.  She did not have access to a gym or any equipment so I put together two quick workouts with a few exercises targeting all our major muscle groups that she could do virtually anywhere.  Summer may be here but it's not too late to get fit!

*Please make sure you are medically cleared before trying a new fitness routine.  Schedule an appointment with a certified personal trainer to receive a workout specific to your goals and fitness levels.

Run Jen Run's Beach Body Workout #1

Jog 1 mile

10 Burdenko Wake Up Call
Take a small step forward while clapping your hands overhead. Step back to start position and repeat with the other leg. Gradually take bigger steps forward until you are lunging. 

10 Squats

30-60” Plank

15-30” each Side Plank

10 Burdenko Squat Hurdles

Squat. As you’re coming back up, kick left leg in the air while you reach opposite hand to foot.  Squat and repeat with the other side.  

10 each Burdenko Earth to Sky

Lunge to the side and “sweep the floor” with your opposite hand and continue to make big circles overhead.  Continue for 10 repetitions and repeat to the other side.  

  

30-60” Plank

15-30” each Side Plank

10 Jumping Jacks

10 each Single Leg Hop in Place     

Jog 1 mile + Stretch

Run Jen Run's Beach Body Workout #2

Jog 1 mile

10 Push Ups

10 Tricep Dips

60” Plank

30” each Side Plank

10 Bridges

10 Bird Dogs

Begin on all fours with hands underneath your shoulder and knees underneath your hips.  Raise opposite arm and leg making sure to keep back.  Return to start and repeat.

60” Plank

30” each Side Plank

10 Burpees

Jog 1 mile + Stretch

Dynamic Golf Warm Up

Do you warm up before playing golf?  Don’t lie—and I’m not talking about just swinging the club a few times before heading to the first tee.

Injury prevention is the number one goal of a warm up and our second goal is to prepare the body to perform.

Golf is a very physical sport.  It’s not “just a game.”  Walking 9 holes of golf is approximately 2-2.5 miles and you burn about 360 calories per hour when playing without a cart.  Think about repetition: how many times do you swing a club and how much power is going into each swing?  If you don’t take care of your body and do the little things (like warm up!), your longevity in the game you love may be cut short.

What’s the difference between static and dynamic stretching?

Static stretching is when the muscle is taken to a point of mild stretch and held for 20-30 seconds.  This should not be considered your warm up.  Static stretching is to be done following your round of golf—before you get home and head to the couch for the rest of the day!  Static stretching helps to increase range of motion but does not warm you up.  We want to perform static stretches on warm muscles after the activity to help with recovery.

Dynamic stretching is to be done before your round of golf.  It helps to increase range of motion while increasing blood flow and core temperature.  Dynamic exercises involve active movements that are sport-specific.  This means that exercises done before golf will use muscles and motions similar to the golf swing.  A dynamic golf warm up will be different than a dynamic warm up for running or skiing or any other physical activity.

Dynamic Golf Warm Up

Warm up by walking for 3-5 minutes. Perform 10 repetitions of each exercise. Gradually move through greater range of motion. Do not perform any exercise that causes or increases pain.

Crossover Pass

Hold your golf club in one hand and extend your arm to the side. Pass the club over your head to the other hand. Extend the other arm. Follow the exchange with your head.

Side Bending

Hold your golf club in both hands over your head.  Bend to one side. Return to original position. Bend to the other side.

Front Bending

Stand with your golf clubs behind your back in both hands with your arms shoulder width apart. Bend forward and lift your arms over your back.

Around the Body

Hold your golf club in both hands as wide as possible. Rotate the club around your head clockwise. Repeat counterclockwise.

Hip Rotation

Hold the club upside down with the grip end planted firmly on the ground. Stabilize your upper body and rotate your hips. (Remember: We want rotary motion, not lateral!)

Squat and Twist

Hold your golf club in both hands and extend your arms straight in front of your body. Squat and turn your hands so that your right hand is on top and left hand is on bottom. Return to standing. Repeat with the left hand on top.

Golf Swing Twist

Hold your golf club in both hands and extend your arms straight in front of your body. Continue to hold the club in front of you and twist your body side to side as if your lower body was going through the golf swing.

Step and Turn

Place your golf club on your shoulders, holding onto it with both hands. Step forward with your left leg into a lunge and rotate your upper body to the left. Return to the starting position. Repeat to the other side.

Leg Swings (2 Directions)

Hold the club upside down with the grip end planted firmly on the ground. Stand on your left leg and swing your right leg front and back. Repeat on the other leg. Then perform the same exercise swinging your leg left to right, crossing in front of your stabilizing leg. Repeat on the other leg.

Paul Wylie

Paul with Adult Nationals Skater Dawn

Yesterday I had an opportunity to meet Paul Wylie, the 1992 Men’s Figure Skating Olympic Silver Medalist.  Paul has many ties to Cape Cod and used to skate at the Tony Kent Arena in South Dennis.  He also worked with Dr. Igor Burdenko and still incorporates the Burdenko Method in his training.  I was at the HYCC in Hyannis with some of my coworkers for the 2014 U.S. Adult Figure Skating Championships and Paul was there to give a brief presentation to the skaters about different approaches to training and making fitness a lifelong journey.

A couple key points that Paul mentioned...

·      “Stress without recovery is the enemy!”

·      In the olden days, training was about trial and error and driven by urgency to cram for the competition.  Now training takes an integrated approach driven by goals and sport specific personal plans.

·      Your plan for the season should include a contingency plan for WHEN you get injured.  It’s going to happen.  You should prepare for it now.

·      Every time you step into the gym or rink you need to ask yourself these questions:

o   “What can I accomplish today?”

o    “What excuses do I make on a daily basis?”

o   “What am I after in life?”

·      Ballet was the Russian secret weapon.

Stress Fractures in Female Athletes

Below is a post I wrote for our Mashpee Fitness blog.

Stress fractures are very common to female athletes, especially runners.  They are essentially an overuse injury that worsens over time.  Bone structure, running mechanics, and the Female Athlete Triad all make women more susceptible to stress fractures than men.

What is a stress fracture?

 

According to the American Academy of Orthopaedic Surgeons, a stress fracture occurs “when muscles become fatigued and are unable to absorb added shock. Eventually, the fatigued muscle transfers the overload of stress to the bone causing a tiny crack called a stress fracture.”

Typically a stress fracture begins with pain that occurs toward the end of a physical activity or after the activity is through.  It can progress to a constant pain while walking or standing.  In most cases, pain can be pinpointed and there is also some local swelling or tenderness.

They are classified as low or high risk.  High risk stress fractures include complete fractures and fractures that require surgical repair.  Return to play time is typically 12 weeks, depending on the risk classification.  If an athlete begins activity before the stress fracture is fully healed, they are at a higher risk of re-fracturing that bone.

Factors that can contribute to a stress fracture: previous stress fractures, the Female Athlete Triad and the FIIT (frequency, intensity, time, and type of physical activity).

The Female Athlete Triad

The Female Athlete Triad is made up of 3 health problems common to female athletes:

• Energy Deficiency/Eating Disorders
• Low Bone Mass/Osteoporosis
• Menstrual Irregularity/Amenorrhea

Energy deficiency is another term for “under-fueling.”  We get our energy though our diets and if your body is not getting enough nutrients, it will not be able to perform and you will feel tired and weak.  It can lead to injury, illness, menstrual changes, and changes in energy levels.

Low bone mass can be a result of many risk factors: not enough calcium and vitamin D, cigarette smoking and alcohol consumption, a sedentary lifestyle, gender, and genetic predisposition.  Osteopenia and osteoporosis are advanced cases of bone loss and can be diagnosed through dual energy x-ray absorptiometry (DXA).

Energy deficiency can also lead to menstrual irregularity.  A cessation of the menstrual cycle is termed amenorrhea.  Low body weight, hormonal imbalances, stress, eating disorders, or over-exercising can cause amenorrhea.  When periods are missed, the female body produces less estrogen, a hormone essential to building strong bones.

The Female Athlete Triad is not something to be taken lightly.  Stress fractures are just one of the potential side effects of the Female Athlete Triad.

How can stress fractures be prevented?

There is no way to completely prevent stress fractures but here are some tips to help keep those bones strong and decrease the probability of injury:

• Drink your milk!  Calcium and vitamin D are essential bone building nutrients.  They work together as vitamin D helps the body absorb calcium.  The latest guidelines recommend 1,000-1,200mg per day of calcium and 600IU per day (800IU for 70+ years old) of vitamin D.  Peak bone mass is reached in your 20s but consuming enough calcium and vitamin D can help slow down bone mass loss as you age.

• If you are just beginning an exercise program or just getting back into it, start slow.  Increase your mileage gradually to avoid injuries.  Impact and weight bearing activities help to preserve bone mass but if you get too ambitious too quickly, it can add extra stress to your body.

• It’s important to incorporate a good strength training program into your routine.  Functional training, the Burdenko Method (on land), free weights, and resistance tubing are all great ways to maintain your bone mass and gain muscle strength and endurance.  Fatigue and weakness can lead to a change in your running form, which can then lead to injuries.  Build strong bones and muscles to keep from losing your stride.

• Get screened!  The Functional Movement Screen (FMS) is a good tool to discover any physical limitations or asymmetries in different patterns of movement.  Finding these areas of weakness and working to correct them will help to help to keep you injury free.

• Change your shoes often.  A good pair of running will typically last 300-400 miles.  Pay attention to the wear patterns on your shoes.  Over-pronators or over-supinators may go through shoes quicker than someone with a more neutral stride.  If you start to see the bottoms of your soles wear off, its time for new shoes!  Running shoes will cost you around $90-110 but new shoes are cheaper than Physical Therapy and your feet, knees, and hips will thank you in the long run!