I think it’s more important to warm up by starting slowly. (do as I say and not as I do) Starting a run by walking (which I will not do) and then going into a very slow jog is a really good idea. I just don’t have the patience or the time…
I have never been a good “stretcher”, except when I’m injured and feel like I have to. It seems that if you can keep everything in balance by doing your core work and hip/glute stuff it sort of takes care of the stretching part. I’m a failure at all of it, though.
Planned to go outside (did get outside for a couple dark miles last night) this morning but WeatherBug was reporting a 100% chance of rain while I was still in the bed! I could hear the wind. Turns out it didn’t actually rain during my run-time, but it sure looked like it would. 3.1 miles on the dreadmill with some speedwork.
Running for me means stretch a little before, walk for a few minutes, run reminding myself consciously “slow” at the start, do a cool down walk for a few minutes, stretch a little. Done. The only portion I time on the Garmin is the running portion. Sometimes the Garmin is slow to pick up the signal which means I walk longer before starting to run or else I mentally note how far I went running before the Garmin picked up and add that when I log my run. I don’t always wear the Garmin.
MOWC’s first paragraph is a great example of a dynamic warm up for runners. The only thing I would add to it is to mix in some “walking” lunge stretches as the legs and hips begin to warm up.
I have a sneaking suspicion that the underlying reason resistance strength training helps with fat loss is that the use of slow twitch muscle fibers improves insulin sensitivity at the molecular level. The researchers will figure this stuff out, not because the physiology researchers are on it, but because it’s a huge topic of interest in cancer research.
On Bunchen’s planks: that is picture perfect plank form. With the added difficulty of being extremely tall.
MOWC, I suspect it will be the toughest ride I’ve ever done because of the combination of the conditions, distance, topography and time of year. My intent is to use my cyclocross bike, so the gravel and hard pack dirt roads should be manageable. With my luck, though, we’ll probably get a late March snow storm and I’ll wish I had my xcountry skis instead ;).
Nrdsb4, for real, everyone I’m doing this with is laughing hysterically and posting on Facebook about how much we’re going to suffer and treating that like it will be a sufferfest party. “Sick” may be the right word, lol.
And deb922, this is just the first ride in a series of traditional Spring Classics put on by this organization and is supposed to be the easiest of the series!
I do planks, but I sure don’t look like Gisele…
Did a lower body class at rehab last night that had lots of lunges/knee bends. It was not kind to my knees, even with modifications. Can barely get up and down the stairs today. I have a very difficult time getting out of a chair or off the floor without using my hands and shoulders, so I really need more flexibility and power, but the bod just keeps falling apart.
Finished out the work week with lunch hour spinning class and a track run. Next bout of exercise is likely to be shoveling some inches of snow on Sunday…
I’ve had a few weeks of low impact exercise. I saw an orthopedic surgeon about my ankle pain. After taking x-rays, he said there were no signs of a bone fracture (thank goodness!!!), but resting it and taking anti-inflammatory meds were the next step. So…I’ve done no running, and not-so-fast walking which seems to be working for the ankle pain (not so good for morale though). Another week, and perhaps I’ll be able to test it again.
Sending thoughts of Spring north to you all (especially you, abasket).
The doc told me at one point I’d probably need a knee replacement or two down the road. I am never ever ever doing that – my mom had one, and then fell and had a catastrophic femur break at the anchor site at age 64. Was totally bedridden for her last ten years. The infection that ultimately killed her settled on the knee hardware. This was part of my reason for losing weight – reducing the wear and tear as much as possible.
My oncologist thinks the bone pain in my legs may be necrosis – a late effect of my two years of my high-dose interferon treatment 12 years ago. Will be headed to the orthopedist to check it out and see what he has to say. Considering my mom’s situation, this is concerning.
I am fine with walking and the elliptical – it’s the squat and lunge motions that are the killers.
Spent Wednesday shoveling snow–wasn’t able to get out of my driveway until late Wednesday evening. My town was hit with 33 inches of the white stuff–good news was that snow was light and fluffy.
Got to indoor cycling on Thursday. Great class–toughest instructor. Today was weight training. Lots of kettle bell work.
Abasket–now that you tried it, how do you like it? Ready for cycling shoes?
Plantmom–glad your ankle wasn’t broken.
Question for Idad or M&K–recently read that it gets harder to build lean muscle mass as you age. Is this true? Does it mean one has to train more or train harder or in a different fashion? Article I read didn’t elaborate on the statement. It was an article on the importance of building lean muscle mass.
Bromfield, as a general concept that is true. After age 30 or so, there is a tendency to lose about 5% of lean muscle mass per year. The reasons for this involve decreases in neuromuscular, hormonal and protein synthesis functions and also dietary changes that reduce caloric and protein intakes. Resistance training can be effective in slowing this process down and depending on the person and the exercise regimen, can even result in adding lean muscle tissue. For all the same reasons that a loss of muscle tissue occurs, it is just that much harder to build new lean muscle tissue as you age. Doesn’t mean it can’t be done, it just requires a smart, well designed exercise program and nutritional program. And you need to realize that you will not build lean muscle tissue like you did in your teens and twenties and that there is a much more limited range of what you can accomplish as you age.
I’ve been lifting weights all my life. At 24, I weighed 147 and could bench press 290 and military press 180. At 61+, I weigh 155. Not withstanding that I never stopped lifting, I’ll never see those numbers again. However, my body fat is about 11 1/2 % and I am still strong with good muscle size, tone, definition and strength. It really depends on how you structure your exercise and nutrition program, (as well as genetics). It’s very important as we age to include resistance training 2-3 times a week in our exercise programs.
Michael, thank you for reminding that I need to get back on the wagon with resistance training!
Today was a bust kind of a day. Felt as if I were going through a midlife kind of crisis/slump. Maybe I just need to buy myself a new pair of shoes to lift my mood up a bit. Shall those be Hokas or Brooks… Hmmm… MOfWC, do you have any suggestions?
Funny you should ask! The Hoka Bondi 4s are getting great reviews and you can usually score a roadrunnersports.com discount code online. A pair happened to arrive at my house yesterday. I also saw where the Brooks Launch 2 is released (shipping Feb 4 or so) and should be a really good shoe.
I am really liking the impulse buy shoes I got in Kona (total stress purchase) called On Cloudsurfers. I thought it was a stupid purchase, but they are wonderful but NOT great traction so not for wet surfaces.
I am also trying out (got a wear-test from a local rep) the Saucony Triumph ISO which I’m liking a lot. I used to use Triumph as my go-to shoe before I got the Brooks sponsorship but the Triumphs had gotten sort of clunky. They’ve fixed all that in this ISO version and it’s a good shoe. Doesn’t every 35 mile a week runner need about 13 pairs of shoes??? (at least they are cheaper than bicycles. Right, Michael?)
