<p>Very Happy, that kind of hip/hamstring flexibility is one of the seven tests on Gray Cook’s Functional Movement Screen test. Here’s a video of FMS’s Lee Burton demonstrating this test:</p>
<p>A “3” on an FMS test is very good relative to the general population, so I would say that it is not that common for somebody to be able to really raise a leg straight up and down. A “1” is bad on the test. Note that the very fit young guy doing the test in the video scores 1s on both sides. He’s a cyclist and Burton explains that it is typical for cyclists and runners to score 1s on this test. The hamstrings feel the tension, but it’s is really about where the hamstrings attach: the hips. It requires really being able to hinge at the hips and most of us cannot do that.</p>
<p>You can actually train to improve this range of motion. I do it as part of my warmup with an exercise that looks pretty much like this test. Hold one leg vertical with an exercise band (or belt) looped over the foot, while slowly raising and lowering the other leg.</p>
<p>It’s one those things that slowly improves over a long period of time. I just do six really slow, really good reps on each leg. I used to do more, but I’ve learned that, for me, quality (good slow controlled reps) is better than quantity on these kinds of exercises.</p>
<p>Well, I HAD to go to the grocery store that just happens to be next to TJ Maxx. No women’s down jackets like you all are describing – only the overly puffy Michelin Man/not-for-exercising type. I did see/almost bought this one from Marmot:</p>
<p>Only $39.99, but the front was a bright, bright green. I’ll see if I’m still thinking about it in a few days; if so I may go back for it. Of course if it’s gone, then I’ll save money!</p>
<p>Thanksgiving gathering Part II (with my side of the family) is tonight. No turkey, just pizza and salad.</p>
<p>I LOVE the Variant Jacket. It is my “go-to” fleece for winter hiking. PolarTec Power Stretch fleece with a windproof insulated front. Super comfy, very breathable, and the front provides just a bit of extra warmth. I have the hoody version, but the jacket version would be nice, too.</p>
<p>The $170 retail is ridiculous, but $40 is cheaper than a plain PowerStretch fleece jacket. This would be awesome for winter running, snowshoeing, hiking, cross-country skiing, or just around town.</p>
<p>CBBBlinker, my TJ Maxxx also had that Marmot variant jacket, except that it was $79.99! 39.99 and I would have jumped on it. I really did contemplate between that one and the one I got but decided to go for the little bit warmer one. I love that jacket though and it seemed comfortable. </p>
<p>Ran on my treadmill today. Despite all the food for thanksgiving and no exercise except a walk for coffee, I was only up 1/2 pound. I feel I won.</p>
<p>That TJ Maxxx next to the grocery store is evil. ;)</p>
<p>Just purchased myself a battling rope from Perform Better. Hopefully it will arrive next week and I can try it out Also purchased a sandbag roll while I was at it and I’m looking at making a “slosh pipe” using PVC pipe. It’s a Dan John creation… ;)</p>
<p>The only way to score a zero on the FMS is to have pain with the movement. Even if you can’t do it completely, you’d score a 1. 3=perfect movement, 2=completed with compensation, 1=unable to complete fully, 0=pain with movement. ANY pain overrides everything else…</p>
<p>When the hamstrings are too tight it can screw up your hips and butt. This I know from experience. iDad is right- it’s all about the glutes and using them instead of just hamstrings. Too much reliance on hamstrings can lead to a pull or tear.</p>
<p>Spent the week in Myrtle Beach, SC, on vacation.</p>
<p>Coldest week at the shore I have ever experienced. I don’t expect to see frost on the car when I am at the beach! Sheesh.</p>
<p>We did get in a couple of 3 mile walks on the beach. There were actually a few lunatics swimming in the ocean with only bathing suits. Air temperature around 50, water temperature around 53. No thanks!</p>
<p>Round 4 of raking leaves today. Wet/frozen, so they weigh 5x what they normally do. Next year I am hiring someone. ;)</p>
<p>Quick jaunt over to Massabesic Lake for first “winter” hike of the year. Sunny and 30 degrees. Nice flat hike over wooded trails rolling along the lakeside. Did 3.5 miles in about an hour and 18 minutes, which is a pretty steady pace over dirt trails. Was great to get some fresh air. </p>
<p>I’m spending the holiday at our vacation home–lots of walking every day–have a 3 mile route on a bike path. Will hit the gym tomorrow with my kids–they want me to try a barre
class.
It’s interesting to me that people have such different strengths and weakness–I’m pretty flexible and easily got the best score on the leg test–but I have a hard time, for example, doing a jump up that’s higher than a short riser (4-5 inches).</p>
<p>Was at Marshall’s today and thought of you all every time I saw a Marmot item!!! </p>
<p>Did buy S a super nice NorthFace hat for under $20 - perfect for the Chicago winter he’s going to experience next semester student teaching! </p>
<p>Marshall’s actually had a good bit of very nice athletic wear, many to brands. Ever heard of Sunice??? Or SunIce - cant remember…saw a few woman’s jackets that were bright,colorful and looked quite well made - a quick online search shows it to be either ski or golf wear, though it didn’t appear that narrow of a range.</p>
<p>I guess it’s hard to call it a “bad thing”, since probably 99% of us have tight hamstrings and poor hip flexibility. It’s not a good thing, though. Probably the number one target for improvement by top sports trainers.</p>
<p>There are two big problems commonly associated with lack of hip mobility/tight hamstrings:</p>
<p>1) It’s the top cause of non-injury specific knee pain – runner’s knee, “patella-femoral syndrome”, etc. – knee pain that isn’t cause by specific injuries like torn ACLs. Mike Boyle explains it by analogy. If I tie a rope around your neck and pull on, you are going to feel pain in your neck. But, the pain isn’t caused by your neck; it’s caused by pulling on the other end of a rope tied to your neck. Hamstring muscle is a taut “rope” tied to your hip at one end and your knee at the other end. Tight hamstrings pull on the knee and cause “knee pain”. The solution is to improve hip flexibility. It lets you use your glutes instead of your hamstrings.</p>
<p>2) The other big compensation for poor hip flexibility is bending the lumbar spine/lower back instead. Since this is recipe for back pain, this is really not a good thing.</p>
<p>I don’t know if it will extend my life or anything, but I feel like working on the hips is well worth doing. I do six different hip flexibility exercises in my warmups these days, not to mention the KB swings, dead lifts, etc.</p>
<p>A very well established skiwear brand. When i moved back to New England from Atlanta in the late 1980s , I bought a matching SunIce down ski parka and SunIce puffy ski pants. Size Medium. They were among the clothes I took to Goodwill because I’d never fit in them again. Now, that’s the size I wear. With some NikWax waterproofing treatment, that stuff would have been as good as new. Oh well…</p>
<p>Down never made a lot of sense for ski jackets in New England with our wet snow.</p>
<p>Gave myself a day off from exercising. Hosted a brunch and while I don’t think I overate, I was higher on carbs than normal (pancakes, bagels) and took a nice long afternoon nap. Tomorrow is yoga and then running (second day of the 5k-10k training plan). D and I had fun at pilates and will do so again when she is back for Xmas.</p>
<p>I blame iDad…for my trip (out of the way) to TJ Maxx to look for Marmot. Not a single piece! However, I did get a Tumi Tech down jacket for WildChild for Christmas (reg $250 for $80) which he may or may not like. I can always take it back.</p>
<p>5.1 miles this morning (gloomy) for a 32.5 mile week. Closing in on 2000 miles (well, by the end of the month, at any rate).</p>
<p>does this count? Normal Pilates at 8:30 am, then he kids left me at Mall to do returns. I shopped 2 hours, then walked the 2.5 miles home with HEAVYpackage.</p>
<p>OK, sorry for the interruption to the true athletes here.</p>
Counts in my book. That’s called a “farmer’s carry”. Fantastic exercise! I did a little walking around DC with a duffel bag – to and from Metro stops. It’s not easy. 2.5 miles is a long way to carry something…
<p>Veryhappy #32881: My playlists are very idiosyncratic and span 1960’s to current, but here are some from my Thanksgiving run playlist. My common denominator is that I want driving beats that energize me, with a few exceptions as noted below.</p>
<p>Kinks - All Day and All of the Night
Billy Idol - Dancing With Myself
Raspberries - Go All the Way
Beatles - I Saw Her Standing There
Melanie - Lay Down (this isn’t really about the beat, it’s more anthem-like)
Bruno Mars - Locked Out of Heaven
Maroon 5 - Moves Like Jagger
Isley Brothers - This Old Heart of Mine
Doors - Light My Fire (this reminds me fondly of the person who turned me on to running)
Beatles - Can’t Buy Me Love (makes me think of the iconic scene from the movie)
Fratellis - Chelsea Dagger (a/k/a the Chicago Blackhawks song)
Justin Timberlake - SexyBack</p>
Also purchased a sandbag roll while I was at it and I’m looking at making a “slosh pipe” using PVC pipe. It’s a Dan John creation… ;)</p>![http://content.racingtheplanet.com/store/media/catalog/product/cache/1/image/5e06319eda06f020e43594a9c230972d/0/0/001-7136-brg.jpg]green](http://content.racingtheplanet.com/store/media/catalog/product/cache/1/image/5e06319eda06f020e43594a9c230972d/0/0/001-7136-brg.jpg%5Dgreen){kind=link}
