swbkrun with us!!! - Closed (Page 50)

velcromom - 2011-01-11 9:49 AM pulling out a chair, popping the popcorn. 

Yep...  although I think I might have seen this movie show before...

Depends upon your approach to the Oly...  is it going to be a "race" or a "super bad-a training" day?  If its the later then I wouldn't see a problem as long as it doesn't completely destroy any of your final long bikes or runs...

Hi guys remeber me. The elder statesman

Mike. Lots of good response on this and you have probabaly already dealt with your shin splints or medial tibial stress syndrome (MTSS) but I'll throw in my $.02 worth because I can. This sometimes occurs with heel strike runners as the foot has a tendancy to slap forward onto the ground once the heel hits the pavement. An uncoordinated and energy-wasting action which is resisted by eccentric contractions of the dorsiflexors. Treatment for shin splints - rest, elevation, compression, easy stretching of the muscles, icing, and possibly taping - works fairly well at relieving symptoms but does a very poor job of keeping the injury from recurring. if you want to prevent shin splints, your dorsiflexors must actually be stronger while you are running. That is they must not only control the forward and back motion but they must be able to handle the side to side motion which occurs in running.

Some exercises/stretches which should help are
1) Toes raises. Stand with your back to the wall.. feet about foot length
away from the wall. Raise your toes towards the shin.. hold a moment and slowly lower back to the ground.
Repeat 8 - 15 times. Work up to 3 X 15 reps.
2) one I really like Heel Step Downs. Begin standing with your feet about shoulder-width apart, then step forward
 with one foot. The length of the step should be moderate - as though walking in your normal manner. When your
heel makes contact with the ground, stop the foot from fully plantar flexing,  use your shin muscles to keep the
sole of the foot from making contact with the ground. After heel contact, the ball of your foot should descend no
more than an inch toward the floor or ground; your foot is held in check by the eccentric contractions of your
dorsiflexors (shin muscles). Return your foot to the starting position (back by the other foot), and repeat this
basic stepping action a total of 15 times. Remember to work both legs.
3) let toes hang over steps and raise them.
4) stretch: Step forward and let the toes of your back foot drag. THis will stretch out the Tibialis Anterior
Another very easy one is to walk on your heels for about 20 meters. Sorry I don't do conversions
If yo want to know mnore you can PM me.


Andre: IF your legs are hruting after your long runs you may be trying to go too far without enough preperation.
You need to be running these kinds of distance a lot to be able to race them without pain. Also it is not good
for your body to just go out and run them. Too much stress all at once. Moderation is the key to all your training.

Concern for me in 2011 is keeping healty. I have had a lot of small fitness issues towards the end of 2010 like
my current back pain.
OK I give up and have jumped to the last 3 pages and caught up with that. If there was anythign really important
you can let me know K?


Chris the RPE thing is pretty easy to get down. Just PM me if you want an explantion of it.

Hey John apparantly you are not inputting the correct data into your Garmin if your not getting that info.

I'll let you and John agree to disagree.
But, from reading your post here, I think what you are doing IS you listening to your body. This is what YOUR body is telling YOU.
Edit: there are quite a few of us around here who have lost sig. amounts of weight as well. Our health and lifestyles have changed quite considerably in the last few years as well.

When I am focused on a kick set, I try to imagine myself inside (at the center) one of those spring kid tunnels (see attached if they don't have those up in Canada, eh).  I try to make sure that my kick does not go outside the tunnel.  The only way I have found to do that and get any propulsion (no zoomers for me) is to kick more from the hips...

(tunnel.jpg)

Generally you can see this when watching someone else. You should only be bending you knee slightly when kicking. Most of the action should be coming from the hip. That way you are using your whole leg to develop power. (using the large upper leg muscles instead of using only the lower smaller leg muscles.)

OK that filled up my morning pretty much so now its back to building a business. I'll be back a little more often than once a month now.

That's Ok John you can be right if you have to be. We Canadians will just smirk and know you are incorrect.

0 - we outsourced that $hi-t years ago...