Diet and Exercise 2011: Better Than This.

[pardonme]

Re: Diet and Exercise 2011: Better Than This.

After a few week hiatus, I'm back at the gym running and feeling (and doing) better than before, but I'm experiencing a curious pain. I don't think it's an injury... my butt hurts. Right gluteus maximus muscle really aches during day (not constantly, but after sitting for a long period during class or walking around alot). Thoughts on how to stretch/fix this?

While laying flat on your back, bend your left knee up and grab the outside of it with your right hand and gently pull on the knee (not very far, just enough to feel the stretch). Same on the opposite side. You can also try bending your right knee, putting your left foot on your right knee, then pull gently in on your left hamstring while pushing the right knee away with your elbow. These are more for the side/hip part of the glute which tends to be what gets injured, not sure what the best stretches are if it is in the back.

 

[MissThundercat]

Re: Diet and Exercise 2011: Better Than This.

While laying flat on your back, bend your left knee up and grab the outside of it with your right hand and gently pull on the knee (not very far, just enough to feel the stretch). Same on the opposite side. You can also try bending your right knee, putting your left foot on your right knee, then pull gently in on your left hamstring while pushing the right knee away with your elbow. These are more for the side/hip part of the glute which tends to be what gets injured, not sure what the best stretches are if it is in the back.

If your lower back hurts, try laying on the floor and bringing both knees to your chest, then hold for a few seconds.

Also, I've decided I want to get down to 215 before the Chicago Marathon and back to 200 by 1/1/12. Not reviving Bony Bob, but I know I need to set some limits, including closing the kitchen at a certain hour and getting all important work done before sundown.

 

[alfablue]

Re: Diet and Exercise 2011: Better Than This.

A little update for me.

If the 2011 running season ends at either Detroit or Chicago, I am out for the season.

A review with my doctor plus my first PT yesterday tells me that I've got 3 more weeks of non weight bearing exercise. That's actually a little different than before, when I was allowed to do elipical work. But that hurt, and now I'm left with biking and swimming to keep in shape. Oh, well.

On the other side of the coin, the PT thinks that I'm not pronating at all. As in my big toe struggles to hit the ground. So that's explanation 1 of why I wear the outside SO much on my shoes. She also thinks it's possible that thanks to a lack of flexibility in both my hip and foot that I have kind of a skating motion in my foot as I push off. Since I never ran but skated a ton as I grew up, this makes total sense, and I've been given a lot to work on. You ask- how is this a bad thing? Well, it's possible that the inward twist of my foot as I push of puts a large torque strain on the front of my foot, specifically under the ball of my foot.

This could be why this is the THIRD year in a row that I've had fore foot injuries despite changing shoes and gait. Especially when the miles start wracking up.

So, once I get better enough to look, I'll get a strong running analysis, slow motion and all. Until then, I'll do my best to increase the flexibility in my foot and hip to help.

On a fun side note- do you all remember that next weekend, Sloe and Quiz are getting married? I do, since the scheduled date is two days off of Mrs Alfa and my wedding date. September rocks! And if they read here, one piece of advice- go on a trip ever anniversary. EVERY ONE. Even if it's just overnight. And don't be shy about telling people you are celebrating. Most find it very cool.

 

[DisplacedCornellian]

Re: Diet and Exercise 2011: Better Than This.

Since it seems like it's update time...

Haven't seen much improvement over the last couple of months, so I'm trying to shake things up a bit.

I'd like to get off the treadmill and run outside a bit more often, but my wife and I like to work out together. Running outside doesn't really facilitate that since we go at very different paces. Instead, I'm varying my treadmill workouts. I've added in some HIIT workouts. Five minute warm up, then crank it up to 11 mph. Go for 60 seconds, back down to 3.5 mph and rest for two minutes. Back up to 11 for 60 seconds, down to 3.5 for 2 minutes. Repeat 7-10 times. Try not to throw up. Cool down. I feel like a radiate heat for about 36 hours after doing that I am also thinking of mixing in some elliptical workouts just to change things up.

The fitness center in my apartment complex is pretty limited, and I'm tired of the four weight machines in there, so I'm adjusting my focus to body weight exercises instead. I'm a fan of nerdfitness.com - plenty of ideas for getting a good workout without a ton of gym equipment there.

 

[alfablue]

Re: Diet and Exercise 2011: Better Than This.

Since it seems like it's update time...

Haven't seen much improvement over the last couple of months, so I'm trying to shake things up a bit.

I'd like to get off the treadmill and run outside a bit more often, but my wife and I like to work out together. Running outside doesn't really facilitate that since we go at very different paces. Instead, I'm varying my treadmill workouts. I've added in some HIIT workouts. Five minute warm up, then crank it up to 11 mph. Go for 60 seconds, back down to 3.5 mph and rest for two minutes. Back up to 11 for 60 seconds, down to 3.5 for 2 minutes. Repeat 7-10 times. Try not to throw up. Cool down. I feel like a radiate heat for about 36 hours after doing that I am also thinking of mixing in some elliptical workouts just to change things up.

The fitness center in my apartment complex is pretty limited, and I'm tired of the four weight machines in there, so I'm adjusting my focus to body weight exercises instead. I'm a fan of nerdfitness.com - plenty of ideas for getting a good workout without a ton of gym equipment there.

Are you thinking of doing any distance running? if so, your plan is similar to one i'm not using right now. Look up Furman Institute running in google, you'll find a FIRST program. It's twice a week work outs are similar to what you are doing. Seems to work like a charm.

 

[DisplacedCornellian]

Re: Diet and Exercise 2011: Better Than This.

Are you thinking of doing any distance running? if so, your plan is similar to one i'm not using right now. Look up Furman Institute running in google, you'll find a FIRST program. It's twice a week work outs are similar to what you are doing. Seems to work like a charm.

No, no plans to do any real distance running - I don't see myself ever wanting to run anything much longer than a 10k. Just running for fitness and for fun, really. Would like to increase my speed for the distances I do run (especially my 1.5 mile and 5k times).

 

[MissThundercat]

Re: Diet and Exercise 2011: Better Than This.

On 9/20, I turn 30. For the last couple years, I had been fighting a dark, dangerous, and near deadly obsession with eating healthy and being skinny. After the Grand Rapids marathon, my weight was down to 146.4. In July of last year, my iron levels were a 6 because of iron-deficiency anemia, a disease I willingly contributed to because I thought everyone wanted me to be skinny and Mr. Healthy All The Time. However, fast forward to this year. In February, I grew tired of this selfish and arrogant way of life, and with the grace of God, kicked Ana (anorexia) and Ortha (orthorexia) out of my life. My chains are gone, I've been set free...

I've already been given the most important gift of all: I got my life back. I got my smile back. I have the joie de vivre again.

 

[ScottM]

Re: Diet and Exercise 2011: Better Than This.

The fitness center in my apartment complex is pretty limited, and I'm tired of the four weight machines in there, so I'm adjusting my focus to body weight exercises instead. I'm a fan of nerdfitness.com - plenty of ideas for getting a good workout without a ton of gym equipment there.

If you haven't checked it out, I recommend this book http://www.amazon.com/You-Are-Your-Own-Gym/dp/0971407614

I relied on it when I traveled more frequently, and didn't always have access to a decent gym.

 

[MissThundercat]

Re: Diet and Exercise 2011: Better Than This.

Dumping sugar update: I slipped with all the brittle and cookies I've been making, but I'm getting back on the horse. Brought organic Demerara sugar into the house for baking and will try making brittle and other treats with that and other natural sweeteners.

Also, I'm learning how to make gluten and dairy free goodies; it's not easy, so any help and or suggestions are appreciated!

 

[goldy_331]

Re: Diet and Exercise 2011: Better Than This.

Also, I'm learning how to make gluten and dairy free goodies; it's not easy, so any help and or suggestions are appreciated!

Tell me about it. As someone who has been off gluten and sugar for about a year, it is dang tough to bake without them. My wife has found some good mixes, but it is too tough to work from scratch. You need to blend several of the gluten-free flours to get something you can bake with.

 

[jen]

Re: Diet and Exercise 2011: Better Than This.

Also, I'm learning how to make gluten and dairy free goodies; it's not easy, so any help and or suggestions are appreciated!

Tell me about it. As someone who has been off gluten and sugar for about a year, it is dang tough to bake without them. My wife has found some good mixes, but it is too tough to work from scratch. You need to blend several of the gluten-free flours to get something you can bake with.

King Arthur Flour has a line of gluten-free stuff and recipes on their website, if you haven't seen it - http://www.kingarthurflour.com/glutenfree/. Not sure how dairy-or-sugar-free they are, though.

 

[MissThundercat]

Re: Diet and Exercise 2011: Better Than This.

Tell me about it. As someone who has been off gluten and sugar for about a year, it is dang tough to bake without them. My wife has found some good mixes, but it is too tough to work from scratch. You need to blend several of the gluten-free flours to get something you can bake with.

King Arthur Flour has a line of gluten-free stuff and recipes on their website, if you haven't seen it - http://www.kingarthurflour.com/glutenfree/. Not sure how dairy-or-sugar-free they are, though.

Thanks for the info on the gluten-free stuff. Sugar free, I can use Stevia + applesauce or something to provide bulk. With dairy free, that is a tricky one. The best I could do is to replace butter with shortening and use carob instead of chocolate.

 

[nmupiccdiva]

Re: Diet and Exercise 2011: Better Than This.

The store I work at hosts a Thanksgiving morning 5K called the Gobble Gallop. Last month, a co-worker suggested we put on a training group--Couch to 5K style--for the race. My boss loved it, and I was assigned the project. (I also added an "Advanced Beginner" group--someone who has done a few 5Ks or is in decent shape but hasn't consistently trained.) We held our informational meeting last night, and 25 people showed up, and I have had no fewer than 10 phone calls/e-mails/store-drop ins that couldn't make it to that meeting ask me about it and sign up. I'm so so so excited!!

 

[MissThundercat]

Re: Diet and Exercise 2011: Better Than This.

The store I work at hosts a Thanksgiving morning 5K called the Gobble Gallop. Last month, a co-worker suggested we put on a training group--Couch to 5K style--for the race. My boss loved it, and I was assigned the project. (I also added an "Advanced Beginner" group--someone who has done a few 5Ks or is in decent shape but hasn't consistently trained.) We held our informational meeting last night, and 25 people showed up, and I have had no fewer than 10 phone calls/e-mails/store-drop ins that couldn't make it to that meeting ask me about it and sign up. I'm so so so excited!!

That is just awesome!

And I've solved my dairy-free conundrum: just swap out butter for either oil or shortening, depending on what I'm making. As for gluten-free, I can start with mixes, then as I feel more confident, start from scratch. I have friends who are gluten-intolerant as well, so anything I can make for them, the better.

 

[nmu_27]

Re: Diet and Exercise 2011: Better Than This.

6.6 mile Bridge Run in 1:04:49. Good baseline for next year when I hope I train. From talking to a few other people, the Sault Chamber Chase seems like a good race for 1/2 or full marathon runners to try out.

 

[MissThundercat]

Re: Diet and Exercise 2011: Better Than This.

6.6 mile Bridge Run in 1:04:49. Good baseline for next year when I hope I train. From talking to a few other people, the Sault Chamber Chase seems like a good race for 1/2 or full marathon runners to try out.

Good job!

I ran 20 miles today with my TEAM. Despite some issues with the left knee, I started running faster at mile 17 and within one mile, I was flying. Bring on Chicago.

 

[duper]

Re: Diet and Exercise 2011: Better Than This.

So after getting down from about 405 to about 255 in three-ish years, I have totally sucked and put on a crapload of weight this past year (I don't know how much, because I'm a little afraid to weigh myself, but I'm closer to 405 than 255 for sure.) This week, I plan to start cycling to work instead of driving, and the eating goes back to healthy.

 

[MissThundercat]

Re: Diet and Exercise 2011: Better Than This.

So after getting down from about 405 to about 255 in three-ish years, I have totally sucked and put on a crapload of weight this past year (I don't know how much, because I'm a little afraid to weigh myself, but I'm closer to 405 than 255 for sure.) This week, I plan to start cycling to work instead of driving, and the eating goes back to healthy.

You've got the right idea. You're not making grand, sweeping changes that won't last, but are taking small, achievable steps. You'll get down to 255 again before you know it!

And I had a thought last night: at 28, training for a marathon drained the life from me. 29, it still hurt, but I was getting better. Now at 30, I love going for long runs. Saturday, during my 20 mile training run, I was laughing, giggling, and felt a freedom never felt before. By the time I was at mile 17, I was flying, and at mile 19, I almost forgot I was running.

 

[duper]

Re: Diet and Exercise 2011: Better Than This.

You've got the right idea. You're not making grand, sweeping changes that won't last, but are taking small, achievable steps. You'll get down to 255 again before you know it!

And I had a thought last night: at 28, training for a marathon drained the life from me. 29, it still hurt, but I was getting better. Now at 30, I love going for long runs. Saturday, during my 20 mile training run, I was laughing, giggling, and felt a freedom never felt before. By the time I was at mile 17, I was flying, and at mile 19, I almost forgot I was running.

So about a third of the way to work this morning, my handle bars moved, just a little bit within the headset. By halfway to work, they were flopping around and sliding from side to side. I suppose that after not getting on the thing for 2 years, I maybe should have checked some bolts and whatnot. With the headset cranked back down, it's rolling pretty good now.

 

[nmupiccdiva]

Re: Diet and Exercise 2011: Better Than This.

6.6 mile Bridge Run in 1:04:49. Good baseline for next year when I hope I train. From talking to a few other people, the Sault Chamber Chase seems like a good race for 1/2 or full marathon runners to try out.

NICE!

So about a third of the way to work this morning, my handle bars moved, just a little bit within the headset. By halfway to work, they were flopping around and sliding from side to side. I suppose that after not getting on the thing for 2 years, I maybe should have checked some bolts and whatnot. With the headset cranked back down, it's rolling pretty good now.

Uh, oops. Should be an easy fix, though.