Get fit together support group, and: Join the President's Challenge!

[Lani]

Originally posted by hersheythecat
Okay - I am in for the challenge. Registered for the 1/2 marathon.

Woo hoo! Congrats!

[SacTown Chronic]

Originally posted by Lani
Yup, I sure do! Get yourself a copy of "Stretching" by Bob Anderson. My trainer swears by it, and makes copies of pages from it to share with the folks at the gym. The book breaks down various stretches that focus on different sports, and you can tailor it for any need.

If you have lower back problems, the best thing you can for yourself is to develop your core -- your middle. That means ab work, as well as back work. It's all floor work, so you don't need any weights. Pelvic tilts for your lower abs, crunches for your main abs as well as diagonal ones for your obliques. If I remember, I'll post the info from my trainer's "healthy back" class handout. I probably won't be able to until next week, when I get back in the office, though.

The stretching book also has a section on caring for your back.

Thanks for the info. I'll look into the book.

I do work my abs and back. I work every part of my body at least once a week. Abs are 3 times a week, back is only once. I hurt my back playing basketball last year - an awkward, twisting layup. It usually doesn't affect me much (except my golf game), it's just harder to loosen up than the rest of me.

[Bill Catherall]

Originally posted by SacTown Chronic
I lift weights 5 times a week and do cardio 3-4 times. I've been lifting weights for almost 3 years and the added muscle has made me a lot less flexible

Actually, the loss in flexibility came from not properly stretching the muscles as they grew. Added muscle doesn't make a person muscle bound, but you have to stretch it as it grows to make sure the fibers are elongating properly. Plus, it makes you bigger.

[SacTown Chronic]

-sheepish grin-

I've known since day one that I need to stretch my muscles. I take full ownership for being stiffer than a corpse. I will be addressing this very soon.

[Bill Catherall]

Many people think it's sufficient to just stretch during exercise: Do a set, stretch, repeat. Of course, stretching is essential for warm-up. It gets the blood flowing and helps reduce injury. But stretching between sets can relax the muscles and make it harder to lift on the next set. (You have probably noticed this and it may be why you don't stretch. Plus, stretching takes time.)

Actually, in most cases it's better to stretch the opposing muscles between sets. For example, when working the hamstrings it's better to stretch the quads. Relaxing the quads will help the hamstrings work better. They'll be lifting the weight instead of trying to counter the pull of the quads.

Then, at the end of the workout stretch all the muscles you just worked, plus all the muscles you worked the days previous. They're recovering and growing and need to be elongated to improve flexibility and size.

[timl33]

I've always had asthma and while I've mostly outgrown it, it still pops up from time to time. I always use my inhaler before I run and it seems to stop problems from occuring during runs of under 2 hours. Don't let the asthma stop you. Talk to your doctor about it, and he should be able to prescibe you something that can keep things under control.

For those of you who aren't sure about entering the half marathon, know that it doesn't take that long to train for (compared to a marathon). If you started training today, I think you could complete a half marathon and run/jog the entire thing in 2-3 months. On the other hand, a marathon is much tougher, but you still have enough time to train for one. Start small. If you haven't exercised in a long time, just jog for 10 minutes. Then 15 minutes the next day, then 20 minutes the day after. Reserve one day a week for "long" runs. For most people that will be on the weekend as they don't have to go to work. How long is a "long" run? It depends on where your training is. For me, it's around 8 miles right now. Months ago, when I was training for Ironman, it was closer to 15-20. For people starting out, a long run might be 1 mile. Remember to set aside a day for rest. Don't burn out!

If you have a heart rate monitor, use it. For beginners, your long runs, your heart rate should be very low. The object is to build up your aerobic base now. You're laying the foundation for the harder, longer training later. What does "very low" mean? As with everything, it depends. If you can get a lactate threshold test done, those people can probably tell you what "very low" means for you. It should be close to 78-90% of your lactate threshold (the point where your body produces more lactic acid than it can get rid of). If you don't have a heart rate monitor, you should be running slow enough to carry on a conversation without breathing hard.

Have fun while you're out there!

Originally posted by Ghoulish Delight
No marathons for me (I think even after a year of training, my asthma wouldn't allow me to go much more than a couple miles). But I have begun the process of coming out of my winter hibernation. For about a week, I've been hitting the gym every day. 30 minutes of lifting for upper body strength, 30 minutes of stationary bike for leg strength and cardio, and the last few times 5 minutes of tread mill (can't do much more right now as my asthma takes over).

[spookrepitus]

Hey, I'm in. I registered for the full WDW Marathon and it's been a great motivator already, eleven months out. I'm going to run my first 1/2 marathon this fall here in Portland. Hubby almost talked me into the full, but the half fits in well with my training schedule for Florida, and I kind of want the WDW marathon to be my first. I think it will be more special if I am a Marathon Virgin.

After perusing several training schedules I settled on this one (the "to finish", not "beginner") because it is gradual (I have the time after all) and gentle. My goal before beginning training in July is to be able to run a 9 minute mile for five miles without feeling like crud afterward. Right now I can run 10-minute miles if I take a 1-minute walking break between miles, but I feel pretty sore later that day.

Any thoughts on weight and marathon training? Last year I lost 40 lbs, plateaued in the 140's, lost another 15 which I promply gained back, and have been floating around 140-145 for the past several months. I thought I wanted to weigh 130-135 but you know, I'm just not willing to eat that little. Is my weight going to make it hard on my knees to do this? Will it naturally come off anyway with the training? I'm 5'7" and I eat a very healthy diet.

I'm also worried about injuries in general, and I could use some good shoe advice. Anyone know of some resources?

[timl33]

Don't get too obsessed about the weight. You'll probably start losing it as you train, but you might actually gain some weight as muscle replaces fat. At 5'7" 140lbs, you're both taller and lighter than I am, so I wouldn't worry about it too much.

Eat healthy. Make sure you get your carbs in for your workouts. Don't have too much fat. I wouldn't deprive yourself too much though. Just be smart about it. Do you really need an extra scoop of ice cream after dinner?

The best resources for shoes will probably be at a running shoe store. A good one at that. If you're coming to Disneyland sometime soon, make a side trip to Road Runner Sports in San Diego.

Originally posted by spookrepitus

Any thoughts on weight and marathon training? Last year I lost 40 lbs, plateaued in the 140's, lost another 15 which I promply gained back, and have been floating around 140-145 for the past several months. I thought I wanted to weigh 130-135 but you know, I'm just not willing to eat that little. Is my weight going to make it hard on my knees to do this? Will it naturally come off anyway with the training? I'm 5'7" and I eat a very healthy diet.

I'm also worried about injuries in general, and I could use some good shoe advice. Anyone know of some resources?

[Lani]

Originally posted by timl33
Don't get too obsessed about the weight. You'll probably start losing it as you train, but you might actually gain some weight as muscle replaces fat. At 5'7" 140lbs, you're both taller and lighter than I am, so I wouldn't worry about it too much.

Eat healthy. Make sure you get your carbs in for your workouts. Don't have too much fat.

Weight -- Tim, if you're 5'7" and only 140, you're very lithe! Most non-athletes who are overweight DO need to lose some weight for marathon training, because that's a lot of stress to put on your body (feet, knees, etc.). I belong to a community of slow joggers who do the WDW marathon, and I can tell you this is definitely a concern.

As for carbs, you're talking to someone who's on a controlled-carb program, so I am not going to encourage eating lots of carbs. What I will encourage is that one eat their carbs from good complex carbs -- lots of veggies, and some fruit. Eat more than celery sticks -- go for lots of robust and colorful veggies, like peppers, broccoli, etc. Stay away from sugar. Soda is one of your worst enemies; it's just chock full of sugar.

[timl33]

Originally posted by Lani
Weight -- Tim, if you're 5'7" and only 140, you're very lithe! Most non-athletes who are overweight DO need to lose some weight for marathon training, because that's a lot of stress to put on your body (feet, knees, etc.). I belong to a community of slow joggers who do the WDW marathon, and I can tell you this is definitely a concern.

As for carbs, you're talking to someone who's on a controlled-carb program, so I am not going to encourage eating lots of carbs. What I will encourage is that one eat their carbs from good complex carbs -- lots of veggies, and some fruit. Eat more than celery sticks -- go for lots of robust and colorful veggies, like peppers, broccoli, etc. Stay away from sugar. Soda is one of your worst enemies; it's just chock full of sugar.

Nononono. I'm not 5'7" 140. The person that posted this originally is. I'm about 5'6" and 175 right now.

The carbs thing is a very important concept though. Don't be eating added sugars in candy or soda. The fructose found in fruit and other natural sugars will be plenty. Pasta and veggies are your friend, along with small portions of chicken and fish.

[stan4d_steph]

I'm looking for recommendations of workout DVDs (or videos). I'm intrigued by trying out pilates, yoga and kickboxing. I've done some yoga, but have zero experience with the other two. Anyone have any favorites?

[hersheythecat]

See if you can find one that has the terminology of "Body Flow". I just took a class called that and it incorporates Yoga/Pilates/Tai Chi and will work every muscle you have.

[hersheythecat]

Any updates from anyone? Me? I can now run 3 times farther than I could but it is still not that far. The kiddies have been sick so that has hampered me getting to work where the gym is. Hopefully I can keep them well for a while and actually work a full week next week. It also does not help that here in NC we have about 15 inches of snow on the ground. Can't really run in that.

[CarlieB]

I tried out the Elliptical Trainer at the gym the other day. It was hard work, but I enjoyed it. I normally use the treadmill and bikes, but now I can add the Elliptical into my routine as well - variety is good

[Lani]

Glad you enjoyed your elliptical workout, Carlie!

I've got some kind of chest cold/congestion so I skipped my workout yesterday (but I did do 25 minutes elliptical and a 4-mile run on Monday). I'll probably go to the gym this afternoon to lift weights, but wait to do cardio until tomorrow morning.

[Lani]

Runner's World Magazine is currently conducting a survey for an upcoming article on whether walkers should or should not be allowed to participate in marathons. Please click on the link and vote, and then forward this to everyone you know!!

http://survey1.rodale.com/rodale-2wa...TK4Z/Link.html

[Lani]

Hi all -- it's March. Springtime!

What I may do is create a new Team MousePlanet training thread, and update it periodically with training links and suggestions, so that stuff doesn't get bogged down in general discussion.

In the meantime, the weather's starting to turn, and now's the time to start stretching your legs as we head into training season!

WHAT? Training ALREADY? Yes. If you're not already jogging or walking extensively on a regularly basis, we need you to lace up your shoes and get started.

Here are some great places to start reading:

"New Runners section of Cool Runnings.com

"New Runners" section of Runner's World Magazine online.

Here is what I put in the Team MousePlanet Training thread:

===================

Get some basic gear:

Before you start exercising, please get a decent pair of shoes. Don't use the old sneakers in your closet; we want a pair of shoes with firm support that won't injure your feet. Go to Cool Runnings's basic gear page for details.

Cool Runnings also has a "Getting Started" article to get you ready to start.

Most importantly, please read their "Couch to 5K running plan. If you cannot run 3 miles today, THIS is the article to read.

Please read this and give it a try even if you plan on walking the marathon! Many people don't even try jogging; it's not easy without a good plan like this, and assume they will just walk the entire distance. While that's fine, you never know until you try, whether you can jog a long distance! The amazing part is that most people can, with training!

This Couch-to-5K plan will take you from completely sedentary to jogging three miles in only TWO MONTHS.

Best of all, if you start it next week, you only have to go three times in the week, and only for 20 minutes at a time! That's not hard, right? And most of it's walking!!

Sample workout for Week 1:

"Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes."

DEFINITELY doable.

Easiest thing to do is to go to that training plan page and print it out (click on the "print this page" link there), and tape it near your desk or at home. As you complete each day, cross it out, or write comments near it to indicate how you felt.

Within just two or three weeks, you will notice a big difference in the way you feel!

Keep it up!! WDW Marathon, here we come!!

[hersheythecat]

Lani - you are definitely a cheerleader for this group!!!! Thank you for all you do!!!

[timl33]

The Carlsbad 5000 road race is coming up on March 28, 2004 and should provide a good, fun experience for those who have never run a 5K and are ready to test their fitness. It's also quite nice for those who just want to walk or jog the 5000 meter race. This race is billed as the fastest 5K, boasting record times at this distance. The course starts out in downtown Carlsbad, then goes along Coast Highway for a nice view of the ocean on the return trip.

Schedule of races:

Men 40 and over 7:05 am
Women 40 and over 8:00 am
Wheelchair Invitational 8:50 am
Men 30-39 9:25 am
Women 39 and under 10:20 am
People's Walk 10:25 am
Men 29 and under 11:30 am
Men's Invitational 12:05 pm
Women's Invitational 12:07 pm

Separately, on Saturday March 27, they'll be having kids 1 mile races. Age groups start at 2 and 3 years old (25/50 yard "diaper dashes") to 11-12 years old.

For more info on either race, go to www.eliteracing.com. Hopefully I'll see some of you there!

[Lani]

Tim, was it you who said you were running the L.A. Marathon? I don't remember. I heard it was HOT and a lot of people didn't finish because of the weather.

We were in SoCal that weekend, and it was really nice and sunny for us, but I can see how it would be too hot for a long run.

[cstephens]

We ended up seeing about 20 minutes of the marathon (to see the winner of the women's race and the winner of the men's race and the winner of the men/women challenge), and the heat was indeed taking its toll on the runners.

[bandboy1985]

Originally posted by stan4d_steph
I went to the gym tonight. It was a rather brief period on the treadmill though sadly. I need a personal trainer to yell at me and tell me what to do. I'm too used to having a coach make all of the decisions.

word. wordy mcworderson. i miss personal training, and just the motivation was on a whole different level. i still do my thousand crunches a day, that's no problem...i just hate running long distance. i also feel ten times slower on a treadmill or elliptical machine than if i actually got out and ran my old two-mile (not since sophomore year of h.s. have i run long-distance).

but creatine? amazing stuff- it's been the key to energetic workouts for me. i used to add it to my juice for rehearsals and serious technique classes and just chug it on breaks. i could keep going and going and going- and jump higher and even get better extension; it's been a miracle for me.

[timl33]

Originally posted by Lani
Tim, was it you who said you were running the L.A. Marathon? I don't remember. I heard it was HOT and a lot of people didn't finish because of the weather.

We were in SoCal that weekend, and it was really nice and sunny for us, but I can see how it would be too hot for a long run.

No, I didn't run the LA marathon. To be honest, I've been a little sick recently, and haven't been able to train. Unfortunately the California Half Ironman is coming up, and I don't think I'm ready for it. Oh well.

I do know how it feels to be competing in HOT weather. When I did Ironman Wisconsin, the temperature was in the low 90's. They had to treat 20 SPECTATORS for heat exhaustion. 300 out of 1800 starters did not finish the race, mostly due to the heat.

Anyways, I did sign up for the WDW Marathon, so hopefully I'll be in touch with y'all.

[Lani]

Originally posted by bandboy1985
i still do my thousand crunches a day, that's no problem...

Have you considered a shorter abs workout that is more concentrated and slower? Like using an inverted plane (I don't know what they're called -- you hang feet-high-head-low position to do your ab work), or sets of pelvic tilts to work on your lower abs? Just curious.

[timl33]

Originally posted by timl33
The Carlsbad 5000 road race is coming up on March 28, 2004 and should provide a good, fun experience for those who have never run a 5K and are ready to test their fitness.

Uh.... Silly me just realized that this race is on the same day as Mouse Adventures, so I WON'T be racing this day. I'll be attempting to use my brain more than my legs instead.