ATTN RUNNERS: Need opinions!

[xtexan]

OK, back to business here.

My goal is to get to 6 miles, or a 10K with 10 to 15 minutes miles by the end of this year. It's been slow going, as my body is 51, and my lungs, muscles, and heart are still recovering from a 35 year booze and ciggie wrecking job. Although I could do 10K's easily when I was in my 20's, it's a bit different these days.

I've been dieting and losing weight. Trying to get to below 20% body fat in the next couple of months, and hopefully to 17 or 18%.

I bought two new pair of shoes today, as a co-worker who used to marathon in HIS late 40's and early 50's told me to get new shoes. So I got a pair of ASICS Gel Frantic 2, and a pair of Nike Reax Runner 2. Both felt good, but now they are for running ONLY. No cross training or daily wear for these, and I will keep track of miles on them. The marathon guy said get new ones at 700 to 800 miles, so I will listen to his advice.

I also got a camel-back water pack. I also took delivery of a Garmin Forerunner 305 GPS with heart rate training monitor. Going to take my gear load down from 15 lbs to 10 lbs to save a little weight there. Out here in the boonies where I run, it is pretty isolated and remote, so I need to carry my supplies.

Other than getting out there, and doing the miles, any of you long distance guys have any advice for this middle-aged hoofer? Shoe preferences? I do runs of 2 to 4 miles roughly twice a week, with bicycle rides in between runs.

Neil

[Kitty]

ATTN RUNNERS: Need opinions!

No advise here Neil but well done so far, and I'll follow this thread.

I've just started going to the Gym again and have lost 6 pounds so far. I am very gradually trying to build up stamina with running. I'm doing running then walking on an incline for 2 minute intervals, only for 20 mins so far with cardio onother machines, and I can feel some improvement.

3 or 6K runs are quite popular and I'd love to do one properly one day.

Kitty

[Preciouspinot]

ATTN RUNNERS: Need opinions!

Neil, I walk fast for 1/2 or 1 mile and then run for 3 or 3 and 1/2 miles. Beginner runners are actually harder on their shoes because we have more "pavement time". I have been told shoe replacement at 400-500 mile mark. When you feel it in your joints it's time to buy new ones. Java (Runner Girl) PMed me really great advice as well if I still have the message I will forward it to you. She trained and just finished a half marathon. Granted she is in her 20's and I am almost 40.

[pansy]

ATTN RUNNERS: Need opinions!

I am not a runner, but follow these threads with great interest. Doing some rehab with my knee and I think it is working! Actually have been pretty pain free for the past few days - reminding me that I shall need to go in to the doc if the pain returns. How insidious it is! Running is probably out for me, but I think power walking with a weighted vest will be a good option!

You guys are so inspiring! Run away!

Pansy

[satori]

ATTN RUNNERS: Need opinions!

Xtex,

If you are starting out from not too many miles a day - start out SLOW and easy and only increase distance GRADUALLy. (Max of 10% per week)

I was / am genetically lucky and have very good inherent aerobic capacity / adaptability - but that meant I could easily (in aerobic terms) increase mileage WAY more quickly my body (joints / tendons etc) could adapt to.

Over the years I have spent a LOT of time injured because I didn't increase my mileage SLOWLY enough for my joints / connective tissue to adapt to after a layoff.
As we age this becomes even MORE important - as our old bods don't adapt so quickly.

Another lesson I learned is that if you want to run big mileages without back problems get your abs / core REAL strong.
I found that running for long periods of time - my abs would tire, and this makes you run with your butt sticking out more (relatively) - this puts more strain on your lower back.

Exercises like the plank. and its variants are good for ab / core strength / endurance - I currently am holding this basic one shown below for 4 minutes - some of my less fit friends cant do this for more than 20 - 30 seconds!



(I'm a climber as well - we need good core strength - so I work on it!)

Also do as many of your miles on softer surfaces as you can - ie NOT on tarmac / sidewalks. (sounds like you are already doing that). Lessens the pounding on your joints.

You might also want to look at this too - it DOES make a difference - but it takes REAL patience to do it right!

http://www.markallenonline.com/Base.asp

Lastly and most importantly - ENJOY IT!

Good luck

Satori
xxx Attached files [img]/converted_files/311464=1619-attachment.jpg[/img]

[xtexan]

ATTN RUNNERS: Need opinions!

All right! Great posts here.

Satori: I will take that core advice to heart. Part of my non-aerobic days has been weight training, and Pilates for the core. Semi-crunches and leg lifts as well. Thats good info there. Thanks.

Yea, I try to stay on natural surfaces, and have a lot of soft mowed grass surface to run on. Very much better for knees and ankles. I too got injured in the past pushing too hard, and been taking it ever so slow on the increase. Very sensitive to any pain or discomfort these days since I quit all the anesthetic poisons, but not so depressed either. Depression always amplifies pain of any sort a zillion percent you know. So learning and listening to my old bod very closely.

I think I finally worked a life long hamstring and lower back, sciatica problem out over the last 20 months, by stretching again and again the major groups. Just can't say enough about the value of flexibility to the older fitness pursuits.

This all of course, is a mechanism for sobriety. So I do try to enjoy my efforts. Not trying to be olympic material, or compete. The goal is to heal and become whole again.

Please, more good info from the runners here. Soaking it up. Great stuff guys.

Neil

[satori]

ATTN RUNNERS: Need opinions!

xtexan;183781 wrote:
I think I finally worked a life long hamstring and lower back, sciatica problem out over the last 20 months, by stretching again and again the major groups. Just can't say enough about the value of flexibility to the older fitness pursuits.

Lucky you - I am still struggling with intermittant sciatic nerve / piriformis issues - and have been for many years - I guess I need to up the stretching regime a bit more then!

Any specific advice here??

I REALLY could do with getting this resolved completely!

All the best

Satori

[xtexan]

ATTN RUNNERS: Need opinions!

Satori:

Three methods, all in rotation.

1. Active-Isolated Stretching. Blasts a single muscle very precisely. This is great for working into the next two systems.

2. Meridian Stretching. A system for balancing the entire muscular system, with attention to Chinese meridian thinking. A higher degree of difficulty than the above.

3. Hatha Yoga: The grand-daddy of all balancing systems. The most difficult of course.

You can Google the first two, and I have books that go into the methods, found at most larger bookstore chains.

Neil

[satori]

ATTN RUNNERS: Need opinions!

Thanx Neil!

Satori

[Finding My Self]

ATTN RUNNERS: Need opinions!

Satori - The Alexander Technique.....Google it and there's loads. Society of Teachers of the Alexander Technique (STAT) mainly and find a teacher in your area.

I trained with a guy who ran in the Canadian Olympics years ago but who so knackered his knees running (marathon) that he had to stop and took up playing violin professinally with the Halle Orchestra (orchestral players sit down all day!). His shoulder then gave out and he was sent for Alexander lessons. He played violin as an amateur till his last days, started an Alexander Teacher Training course in London and got back to running again holding the UK records for verteran (at 70!) long distance/hours marathon running (like 6 days and 24 hours - I was the support crew for lots of them and those races are harsh!!! - before the Big C sadly got him 10 years ago at 74. Paul Collins. Googled together should come up with....

Will try to find links and post - if I work out how!!!

Alexander Technique = the HOW we do things. If done appropriately to the design and balance of the body all will be well, if not, well, poor use = poor results + pain + poor co-ordination. Satori - very Eastern although devised by a far seeing Brit in Tasmania 125 years ago..... I'm sure you've heard of it but maybe not the huge links to runners/athletes etc the world over. Basically everybody, if you're breathing it can help!!!!

Hope that helps!

Love
Finding x

[pansy]

ATTN RUNNERS: Need opinions!

Thank you for the information on the isolated stretching and the Alexander Technique. Both of these sound promising in helping me do my knee rehab - my doctors don't seem to believe in physical therapy - and would prefer that I just gobble NSAIDs.

Anyway, I tried the strectching for my plantar fasciitis and it worked very well. Now I have some other things to try for my knee which I had not seen before.


Thanks (and thanks for posting all this stuff - I find it very helpful),
Pans

[satori]

ATTN RUNNERS: Need opinions!

Finding My Feet;184376 wrote: Satori - The Alexander Technique.....Google it and there's loads. Society of Teachers of the Alexander Technique (STAT) mainly and find a teacher in your area.

I trained with a guy who ran in the Canadian Olympics years ago but who so knackered his knees running (marathon) that he had to stop and took up playing violin professinally with the Halle Orchestra (orchestral players sit down all day!). His shoulder then gave out and he was sent for Alexander lessons. He played violin as an amateur till his last days, started an Alexander Teacher Training course in London and got back to running again holding the UK records for verteran (at 70!) long distance/hours marathon running (like 6 days and 24 hours - I was the support crew for lots of them and those races are harsh!!! - before the Big C sadly got him 10 years ago at 74. Paul Collins. Googled together should come up with....

Will try to find links and post - if I work out how!!!

Alexander Technique = the HOW we do things. If done appropriately to the design and balance of the body all will be well, if not, well, poor use = poor results + pain + poor co-ordination. Satori - very Eastern although devised by a far seeing Brit in Tasmania 125 years ago..... I'm sure you've heard of it but maybe not the huge links to runners/athletes etc the world over. Basically everybody, if you're breathing it can help!!!!

Hope that helps!

Love
Finding x

Thanks finding - I was aware of alexander technique - but have never tried it!

I suffer from bouts of sciatic nerve pain caused by "piriformis syndrome" (am suffering as we speak!) Caused by years of bodily abuse in the cause of sport!

As a Zen type - It is a fine exercise in examining the bodily sensations without the associated "?$%^&*() thoughts!

Funny - the more you try to isolate the pain feeling and figure out exactly what it is / feels like - the more it moves around and avoids "examination" if that makes any sense at all!

Take care

Satori
xxx

[Finding My Self]

ATTN RUNNERS: Need opinions!

Hi fit guys! I am useless at getting links on to here but if you Google (if you haven't already!) alexander technique running uk or US equvalent or wherever!! you get, a couple down, AT running and Malcolm Balk at Amazon - good guy who specialises in running/sport/fitness training. Click on his name beside his books and at the bottom of the page you see The Art of Swimming by Steven Shaw, a truly amazing guy who runs wonderful courses in swimming - but ones that teach AT to anyone for any application you might like, including sports in general. And Mike Gelb's 'Bodylearning' is, I think, still the best intro to the AT published. (Have a look too, Satori, at Googled 'Eyebody', Peter Grundwald...with the Zen thinking.....) (and Pans - not leaving you out here!)

Good luck with it all. Bound to be sore Satori - beware stretching for sciatica even if it seems to help short term...very, very, very slow stretches for that! (I'm sure you know!)
The AT might just help to highlight other, possibly far from the site of pain, things you are both 'doing' (not a critiscism here!) that are feeding in. Even an aware guy like you! Most are amazed how, even with huge anatomical knowledge, the least likely thing is the culprit! (Knees from head balance or feet from poking the chin out ....)

Off now to, erm, not excercise tonight! Walked miles today in new shoes instead!

I'll 'surf-about' and if I find useful articles I'll bung them here...that OK?

Love
Finding x inkele: (I'll pretend here just for you guys!!)

[Finding My Self]

ATTN RUNNERS: Need opinions!

Satori, not sure I should put this here? Is it in the way - or if useful to others??? Don't want to forget/impose on why we're all here!....Here goes anyway and then I'll shut up - you get the drift! -

Wikipedia has it pretty well.... amazingly! Just thought you'd like to see Mike Gelb's Eastern links..... Wow, I'm delighted to see how far he's come since 1982 - um, I'm afraid I haven't....YET!!!! despite my being on the same course in 80-83!!! 24 years - where gone??!!

"The Alexander Technique is a form of education that is applied to recognize and overcome reactive, habitual limitations in movement and thinking." ( Hmmmm, I'm right back to 'we teach what we most need to learn' again!!! Wry-faced smilie needed here! )

"The Alexander Technique is usually learned from individual lessons with a teacher using specialized hand contact and verbal instructions. The Technique is also taught in groups, often using short individual lessons which in turn act as examples to the rest of the class."

Michael J. Gelb's books include:
How to Think like Leonardo Da Vinci
Da Vinci Decoded
"Discover Your Genius"
"More Balls than Hands, Juggling Your Way to Success"
Lessons from the Art of Juggling (with Tony Buzan)
Thinking for Change
Present Yourslf
Samurai Chess (with Grandmaster Raymond Keene)
Body Learning
Michael J. Gelb is internationally recognized as a pioneer in the fields of creative thinking, accelerated learning and innovative leadership. Gelb leads seminars for organizations such as BP, Nike, Merck, IBM and Microsoft. He brings more than 20 years of experience as a professional speaker, seminar leader and organizational consultant to his diverse, international clientele.

Michael Gelb graduated with a BA in Psychology and Philosophy with honors from Clark University in 1973. He received his MA in Mind and Body Education from Goddard College in 1978 and was certified as a teacher of the FM Alexander Technique (S.T.A.T.) that same year. A fourth degree black belt in the Japanese martial art of Aikido, Gelb is co-author with International Grandmaster Raymond Keene, of "Samurai Chess: Mastering Strategy Through the Martial Art of the Mind."

A 'retired' professional juggler who once performed with the Rolling Stones and Bob Dylan, Gelb's book, "More Balls Than Hands: Juggling Your Way to Success by Learning to Love Your Mistakes," was released in September, 2003.

Hope you're having/had a great weekend.
Love
Finding x

[xtexan]

ATTN RUNNERS: Need opinions!

FMF:

Not to worry about the direction of this thread. Please feel free to elaborate on anything at all that could help increase running stamina and condition. I am intrigued by the Alexander Method, and will research.

Satori:

Well, my core is not so bad after all. I did the "plank" per the picture for 4 minutes just now (barely). The Pilates method seems to really help in that department in core strength. The thing is to BREATHE I found doing that, and put my head into the concentration zone. The deep breathing, and concentration methods all learned from the other things of my personal recovery program. It all reinforces each other I have found. But my gut will be sore a bit. I really want to see that ab six-pack again soon.

So many things are tied into breathing deep and well in time with our inner rhythms. Yoga teaches that, as well as Pilates. BREATHE!!

Was hoping Java would chime in here, as she has posted on running long distance other threads.

Have a great weekend folks.

Neil

P.S. Today is my regular upper body weights and Pilates workouts, so doing the "plank" tied in with my routine very nicely. I try to keep a semi-regular schedule on these things, so as to keep the momentum and motivation going.