OK, here's the next challenge. Run 1000 miles in the next year! Do you think you could run 1000 miles in a year? If you've been running a while, you can. If you've been running less than a year, you might want to opt for the ever-popular metric version of the 1K club -- run 1000 kilometers in the next year. Here are answers to some FAQs:
Q. Are you crazy or what?
A. Yes, but that's irrelevant. You can and should do this.
1000 miles is 20 miles per week!
20 miles per week could be runs of 4, 4, 4, and 8 miles -- with 3
rest days!
Q. Why should I do this?
A. 1. For your health.
2. Because many people benefit from a long-term goal.
3. Because it helps to work with others on a shared goal.
3. Because it enforces discipline -- you can't skip as many days,
you'll be looking for the
extra mile at lunch rather than a shortcut, you'll choose
to run instead of going out for a Whopper, etc.
4. Because it'll enable you to take your running to a new level.
With a 1000 mile/year base, you can opt
for that marathon, do serious speed training for that
lightning-fast 10K, or complete that first ever ultra run.
5. Because you get some interesting conversations: "You ran 1000
miles?? I only drove 10,000!!".
Q. OK, I'm sold, how does this work?
A. Simple, commit to yourself that you'll run 1K miles (or kilometers)
between July 1 2009 and June 30 2010 (think of it as a physical year,
rather than a fiscal year).
If you want to publicly commit to others, that's good too. It
might help with your level of commitment. The first time I did this, I
didn't tell anybody until I was sure I
would make it. Then I went on to recommit every year for
about 20 years.
Q. How do I keep track?
A. Another excellent question. I suggest a simple "log book". Logging
your mileage is a good idea anyway. It helps keep one honest, correlate
tiredness with effort,
maintains focus, etc. I tend to use a "month-at-a-glance"
calendar as my log book. I just write "6 easy", "3 hilly", etc. then
total for the week and the month.
It's all right there, visible, encourageing, and nagging.
Q. But I don't want to give up my biking/rowing/weight lifting ... to
be exclusively a runner
A. Good point. Zenmaster and I are strong believers in cross-training.
It is your log book, your record keeping, and your commitment. Do what
makes sense.
I've always logged "equivalents". I keep my equivalents
conservative so that there's no question of meeting the spirit of my
commitment to myself. Here
are some suggested equivalents (that I've used in the past):
3 miles of mountain bike riding = 1 mile
4 miles of road bike riding = 1 mile
2 miles of aerobic hiking = 1 mile
1/2 hour of aerobic weight lifting = 1 mile
Thus my daily log entry might look like "3 equiv of 10 mile ride".
And the "3" counts in my 1000 mile goal.
I'll let you come up with conservative equivalents for rowing,
swimming, dancing, etc.
In the past I've not counted other "mandatory" or purely
recreational activities such as gardening, playing tennis, etc.
I've also not counted anything less than 1/2 hour.
I've also not counted hills. But if you are a loyal follower
of the zenmaster, and tend to run a lot of hills, you can
add 1 mile equivalent for every 500 vertical feet.
Remember, this is your goal, your commitment, and ... your log book.
If all of this sounds too easy, you can always go for a "pure" 1K
club by only counting running mileage.
Q. Is this zenmaster-approved?
A. Another good question. Yes! I covered this with him before he left
on vacation and he wholeheartedly agrees.
I haven't run 1K miles for several years .... but I'm "in". Anybody else?
Dave
Thursday, June 25, 2009
Wednesday, June 24, 2009
Plantar Fasciitis (PF)
This is an email article from Dave S which I am publishing now.
--------------------------------------------------------------
Zenmaster asked me to educate the group about Plantar Fasciitis (PF) Evidently we have a few folks suffering from PF now (ironically myself included for the first time in many years). This will be more information than most of you ever want to know about PF. So, if you're not having heel or arch pain, stop reading and discard this note now and I apologize for the spam. If this doesn't reach someone in the group with PF, feel free to forward it to them.
I would guess that Plantar Fasciitis is the second most common injury for new runners -- after shin splints. Shin splints heel pretty quickly and easily, PF does not.
How do you know if you have PF? If you get out of bed in the morning and with the first 2 or 3 steps it feels like someone is poking a hot needle into the middle of your heel -- you definitely have it! If you have other heel or arch pain which is worse when you get out of bed or after sitting for a while, you probably have it. Somebody may have told you that you have a heel spur. That's really the same thing as plantar fasciitis.
What causes it? As usual, lots of things. But primarily it is calf muscles and an achilles tendon that is too tight. This in turn can be caused by "toe running", inadequate stretching, and inadequate arch support. Toe running is easy to cure -- this is just poor running form.
Unless you are sprinting, your heel should strike the ground first and you should gently rock through the length of your foot until you push off from your toes. If your toes or the ball of your foot strikes first, you are putting undo stress on lots of parts -- including your plantar fascia.
Yes, your heel hurts because you're not landing on it -- believe it or not.
So, no matter how steep the hill that Khalid takes you up, make sure you are not running up it on your toes.
Stretching is a little trickier. Many books will show the old fashioned calf stretch which has you leaning against a wall. Usually this only does half of the job. Instead, I like to find a curb or steeply sloped rock. I put my foot on that with the toes as elevated as is comfortable, turn the toes slightly inward and bring the other foot up parallel, but flat, shoulder width apart. Then by shifting my weight back and forth, forward and backward, I can feel the point where I get a good stretch deep within the calf. Play around with this a bit until you find it. If it still doesn't make sense, have me or Dave Clark show you how. Stretch each calf, one at a time, for about 30 seconds and then repeat. This is most important to do after a run when the calf and achilles are warm, full of blood, and most able to be stretched without causing microtears. Caution:
if your Achilles Tendon is already sore ... do not do this stretch until you solve the achilles problem. See me about that separately.
Arch supports are trickier yet. Some people are perfectly happy with nothing or whatever comes in their running shoe. Others do fine with some drug store arch support. Still others need a custom, or near-custom arch support. Many people actually need podiatrist-provided orthotics because their feet are not the same, their legs are different lengths, or a variety of other causes. In any case, good arch support will help prevent a lot of the other related problems.
If you can't seem to shake the PF through these preventative means, you may need mild treatment. The first is more targetted exercises -- in addtion to stretching. Try sitting in a chair with your knees at right angles and directly over the ankles. Rest your foot on a towel. Keeping your foot stationary, bunch up the towel by grabbing it repeatedly with your toes.
Once you learn to do this, you can do it without the towel and with your shoes on while sitting at your desk (if your shoes are loose enough). To avoid that early morning poke in the heel, you can stretch your toes toward your knees before you get out of bed. The pain is worst in the morning because your foot relaxes and your toes point downward (I think it's called dorsaflexion, but it may be the opposite). You can also roll the sole of your foot lengthwise back and forth on a tennis ball or, better yet, a frozen juice can. This massages it to break up calcification and ices it to prevent swelling. Ironically cold alternated with heat also helps. The heat increases the blood flow, while the cold soothes swollen tissues.
If all of this doesn't do any good, the next step I'd recommend is a thing called the Straussberg Sock (sp?). You can google variations on the spelling until you find it. It is just a cotton sock with a band which runs from your toe to a strap around your calf. You wear it at night and it keeps your foot in a better position (dorsaflexed??) to keep the plantar fascia stretched. Many doctors recommend a fancy boot that looks like a ski boot. But I don't think it is any better than the cheapo sock and is much more likely to bruise your partners shins and get you kicked out of bed.
The next step is medical intervention. This is a case for physical therapy. They know how it works, have all the cool toys to work it over, give you better exercises to do, and can actually break stuff like scar tissue up. Don't let a doctor inject your heel with cortisone or anything else. And certainly don't let him convince you that you need a surgery.
Another step, for long range happiness is to see a podiatrist about getting orthotics. It's kind of like of asking a chiropractor if you need his help with your back. The answer will always be "yes". But in this case, if you've alredy diagnosed foot problems that don't go away easily, it might be justified.
The good news is that, for most of you, this will just be minor start up pains. Your body was intended to be running since childhood -- chasing down deer for food, etc.. Unfortunately, you probably haven't been doing that. So, as you start running, your strength (read muscles) builds up more quickly than the supportive soft tissue (fascia, tendons, bursa, etc.).. Over time these other things will catch up and you will be running injury free like the zenmaster (unless of course you are running competitively, in which case you'll still be fighting nagging injuries because you are always pushing the limits). I went through a number of start-up nagging little injuries years ago. At the time, my knees were especially weak and rotten -- even when hiking. Today my knees are in better shape than they were 40 years ago! So, pay attention to what your body is trying to tell you, but keep at it!
I hope this helps,
ultra Dave Doctor Dave
--------------------------------------------------------------
Zenmaster asked me to educate the group about Plantar Fasciitis (PF) Evidently we have a few folks suffering from PF now (ironically myself included for the first time in many years). This will be more information than most of you ever want to know about PF. So, if you're not having heel or arch pain, stop reading and discard this note now and I apologize for the spam. If this doesn't reach someone in the group with PF, feel free to forward it to them.
I would guess that Plantar Fasciitis is the second most common injury for new runners -- after shin splints. Shin splints heel pretty quickly and easily, PF does not.
How do you know if you have PF? If you get out of bed in the morning and with the first 2 or 3 steps it feels like someone is poking a hot needle into the middle of your heel -- you definitely have it! If you have other heel or arch pain which is worse when you get out of bed or after sitting for a while, you probably have it. Somebody may have told you that you have a heel spur. That's really the same thing as plantar fasciitis.
What causes it? As usual, lots of things. But primarily it is calf muscles and an achilles tendon that is too tight. This in turn can be caused by "toe running", inadequate stretching, and inadequate arch support. Toe running is easy to cure -- this is just poor running form.
Unless you are sprinting, your heel should strike the ground first and you should gently rock through the length of your foot until you push off from your toes. If your toes or the ball of your foot strikes first, you are putting undo stress on lots of parts -- including your plantar fascia.
Yes, your heel hurts because you're not landing on it -- believe it or not.
So, no matter how steep the hill that Khalid takes you up, make sure you are not running up it on your toes.
Stretching is a little trickier. Many books will show the old fashioned calf stretch which has you leaning against a wall. Usually this only does half of the job. Instead, I like to find a curb or steeply sloped rock. I put my foot on that with the toes as elevated as is comfortable, turn the toes slightly inward and bring the other foot up parallel, but flat, shoulder width apart. Then by shifting my weight back and forth, forward and backward, I can feel the point where I get a good stretch deep within the calf. Play around with this a bit until you find it. If it still doesn't make sense, have me or Dave Clark show you how. Stretch each calf, one at a time, for about 30 seconds and then repeat. This is most important to do after a run when the calf and achilles are warm, full of blood, and most able to be stretched without causing microtears. Caution:
if your Achilles Tendon is already sore ... do not do this stretch until you solve the achilles problem. See me about that separately.
Arch supports are trickier yet. Some people are perfectly happy with nothing or whatever comes in their running shoe. Others do fine with some drug store arch support. Still others need a custom, or near-custom arch support. Many people actually need podiatrist-provided orthotics because their feet are not the same, their legs are different lengths, or a variety of other causes. In any case, good arch support will help prevent a lot of the other related problems.
If you can't seem to shake the PF through these preventative means, you may need mild treatment. The first is more targetted exercises -- in addtion to stretching. Try sitting in a chair with your knees at right angles and directly over the ankles. Rest your foot on a towel. Keeping your foot stationary, bunch up the towel by grabbing it repeatedly with your toes.
Once you learn to do this, you can do it without the towel and with your shoes on while sitting at your desk (if your shoes are loose enough). To avoid that early morning poke in the heel, you can stretch your toes toward your knees before you get out of bed. The pain is worst in the morning because your foot relaxes and your toes point downward (I think it's called dorsaflexion, but it may be the opposite). You can also roll the sole of your foot lengthwise back and forth on a tennis ball or, better yet, a frozen juice can. This massages it to break up calcification and ices it to prevent swelling. Ironically cold alternated with heat also helps. The heat increases the blood flow, while the cold soothes swollen tissues.
If all of this doesn't do any good, the next step I'd recommend is a thing called the Straussberg Sock (sp?). You can google variations on the spelling until you find it. It is just a cotton sock with a band which runs from your toe to a strap around your calf. You wear it at night and it keeps your foot in a better position (dorsaflexed??) to keep the plantar fascia stretched. Many doctors recommend a fancy boot that looks like a ski boot. But I don't think it is any better than the cheapo sock and is much more likely to bruise your partners shins and get you kicked out of bed.
The next step is medical intervention. This is a case for physical therapy. They know how it works, have all the cool toys to work it over, give you better exercises to do, and can actually break stuff like scar tissue up. Don't let a doctor inject your heel with cortisone or anything else. And certainly don't let him convince you that you need a surgery.
Another step, for long range happiness is to see a podiatrist about getting orthotics. It's kind of like of asking a chiropractor if you need his help with your back. The answer will always be "yes". But in this case, if you've alredy diagnosed foot problems that don't go away easily, it might be justified.
The good news is that, for most of you, this will just be minor start up pains. Your body was intended to be running since childhood -- chasing down deer for food, etc.. Unfortunately, you probably haven't been doing that. So, as you start running, your strength (read muscles) builds up more quickly than the supportive soft tissue (fascia, tendons, bursa, etc.).. Over time these other things will catch up and you will be running injury free like the zenmaster (unless of course you are running competitively, in which case you'll still be fighting nagging injuries because you are always pushing the limits). I went through a number of start-up nagging little injuries years ago. At the time, my knees were especially weak and rotten -- even when hiking. Today my knees are in better shape than they were 40 years ago! So, pay attention to what your body is trying to tell you, but keep at it!
I hope this helps,
ultra Dave Doctor Dave
Wednesday, June 10, 2009
New Runners Acheivements
Terry DeCosta - First time did the zag hill (With Mike Hopper's encouragement and support)
Lynnell Neumaier - Karen took Lynnell out for the first time in the back hills and she ran non-stop
Vikki Brown - Progressing very well on the trails, she ran non-stop to the top of
Latrobe.
Congrats to all of you!!
-Zen Master
Lynnell Neumaier - Karen took Lynnell out for the first time in the back hills and she ran non-stop
Vikki Brown - Progressing very well on the trails, she ran non-stop to the top of
Latrobe.
Congrats to all of you!!
-Zen Master
New Runner Joins ZRG - Ajmal
“Great Job Ajmal! For those of you who have not met Ajmal, he is Khalid’s friend and has been training since April in EDH. In just 8 runs he did a 10K run. That is an awesome accomplishment! Ajmal, just stay with the Zen principles of running and you will be fit for life….Welcome to the EDH Running Group.”
-Zen Master
-Zen Master
Monday, June 8, 2009
Running Injury Free
Very good training video. Very good explaination of different muscles used in running and their correct use.
Congratulations Lynnell
For the first time, Lynnell ran with Karen in the back trails – 2 miles today. Lynnell, you are now part of the EDH Running Group! and we all welcome you. Great Job!
- Zen Master
- Zen Master
Up and Down Ridge 3 times ????
Yes !! Khalid and Todd created this record on Friday. They went up and down Ridge 3 times. Any one who has seen the Ridge Hill will definitely know what this means !!
Congrats to Khalid and Todd.
Note from Dave S:
Our humble zenmaster neglected to point out another record set last Friday.
Khalid and Todd ran up the hill to the ridge, enjoyed the effort soooo much that they turned around and did it again! And, get this, they then decided to do it yet again! Three (3) times -- nonstop! Most of us can't run up that hill once without stopping. I think they have raised the bar to new levels. Zenmaster admitted that they were both "numb" by the end of the third climb. It wasn't clear if that numbness was because of the effort or reaching a new zen meditation level. So ... congratulations to Khalid and Todd (and here's hoping for a speedy recovery).
Dave
Congrats to Khalid and Todd.
Note from Dave S:
Our humble zenmaster neglected to point out another record set last Friday.
Khalid and Todd ran up the hill to the ridge, enjoyed the effort soooo much that they turned around and did it again! And, get this, they then decided to do it yet again! Three (3) times -- nonstop! Most of us can't run up that hill once without stopping. I think they have raised the bar to new levels. Zenmaster admitted that they were both "numb" by the end of the third climb. It wasn't clear if that numbness was because of the effort or reaching a new zen meditation level. So ... congratulations to Khalid and Todd (and here's hoping for a speedy recovery).
Dave
Friday, June 5, 2009
Dave's top ten little-known or misunderstood running factoids
1.Running on pavement causes 3X the impact as running on trails.
2.New runners muscles build up quicker than their tendons, ligaments, bursa, etc. and thus they are more likely to suffer impact-related injuries (see point 1).
3. Carbo-loading is a complicated 6-day process. It's not a one night spaghetti feast. The latter is really only designed to upset your stomach and keep you awake the night before a big race.
4.If you are thirsty, you are already a quart low. To paraphrase a Chicago voting motto: "Drink early, drink often".
5. All things in moderation - use the 10% rule. Increase your max run by only 10% at a time, your weekly mileage by 10%, your monthly mileage by 10%, etc.
6. Also follow the "every-other" rule. If you're just starting, run every-other day. If you run hard one day, run easy the next. If you run long one day, run short the next. If you have a high-mileage week, take it easy the next Conversely, if you have a terrific day today and feel like you're just floating effortlessly ... well ... it won't feel like that tomorrow :-)
7. Running 500 vertical feet is equivalent to 1 horizontal mile (calories, effort, time, etc.)
8. A 150-pounder will burn about 100 calories per mile no matter how fast he/she runs or walks. So run further, not faster.
9. Studies have shown that people who exercise without dieting do almost as well at long-term weight loss as people who diet and exercise. And both do much better than those who only diet.
10. Studies have shown that people who run 3 times per week are happier, healthier, live longer, suffer fewer diseases (including depression), have more successful relationships, earn more money, are promoted more often, have better sex lives, enjoy better self-esteem, and have later onset of dimentia than sedentary folks. But there is a negative side. Runners do spend more on running shoes and don't keep up with the latest happenings on all the reality shows.
-Dave S
2.New runners muscles build up quicker than their tendons, ligaments, bursa, etc. and thus they are more likely to suffer impact-related injuries (see point 1).
3. Carbo-loading is a complicated 6-day process. It's not a one night spaghetti feast. The latter is really only designed to upset your stomach and keep you awake the night before a big race.
4.If you are thirsty, you are already a quart low. To paraphrase a Chicago voting motto: "Drink early, drink often".
5. All things in moderation - use the 10% rule. Increase your max run by only 10% at a time, your weekly mileage by 10%, your monthly mileage by 10%, etc.
6. Also follow the "every-other" rule. If you're just starting, run every-other day. If you run hard one day, run easy the next. If you run long one day, run short the next. If you have a high-mileage week, take it easy the next Conversely, if you have a terrific day today and feel like you're just floating effortlessly ... well ... it won't feel like that tomorrow :-)
7. Running 500 vertical feet is equivalent to 1 horizontal mile (calories, effort, time, etc.)
8. A 150-pounder will burn about 100 calories per mile no matter how fast he/she runs or walks. So run further, not faster.
9. Studies have shown that people who exercise without dieting do almost as well at long-term weight loss as people who diet and exercise. And both do much better than those who only diet.
10. Studies have shown that people who run 3 times per week are happier, healthier, live longer, suffer fewer diseases (including depression), have more successful relationships, earn more money, are promoted more often, have better sex lives, enjoy better self-esteem, and have later onset of dimentia than sedentary folks. But there is a negative side. Runners do spend more on running shoes and don't keep up with the latest happenings on all the reality shows.
-Dave S
Wednesday, June 3, 2009
ZRG Celeberates Runners Day
More the 18 runners came out today afternoon for runners day run. It was a great day to run with overcast weather. We ran 5 miles loop ( Valley Run ) which included both paved roads and trail. Enjoy the pictures below !!
By the way we beat the previous record of 17 runner !! :)
By the way we beat the previous record of 17 runner !! :)
Monday, June 1, 2009
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