What Are Your Exercise Programs?

[John Boyer]

I am a relatively consistent runner. A year ago I was planning for and approaching marathon distances. Due to injuries, I am back to an every other day, or so, casual short run. I am wondering whether or not to pursue a marathon or set my sights on training for something much shorter. In any event, I have to have some sort of goal in mind....

 

[John in Covina]

Pushing away from the table after meal.

 

[Bourbon Guy]

Pushing away from the table after meal.

Similarly, I'm exercising my right elbow this evening. Tomorrow it will be the left.

 

[pgoat]

I am a relatively consistent runner. A year ago I was planning for and approaching marathon distances. Due to injuries, I am back to an every other day, or so, casual short run. I am wondering whether or not to pursue a marathon or set my sights on training for something much shorter. I any event, I have to have some sort of goal in mind....

I have literally felt your pain,,,,never made it to a marathon (Did a number of halfs).

You could always work on speeding up shorter distances or maybe a run/bike/swim, assuming you enjoy those activities?

There's also cyclocross and various wilderness/adventure events - I am nowhere near rugged enough for such thangs, but they sure sound like fun.

 

[miss_elise]

do they do triathlons where you are? they always seem like a fun idea...

 

[Mojito]

Lots of sympathy from me, John Boyer - the winter before last I was on track for my first marathon, and had run my fastest 5km and 10kms in training. Unfortunately my runner's knee (a result of hyperflexibility/over-pronation) resulted in injury, and I had to cut back. As soon as my long runs get up past 20kms, it becomes an issue and I have to be very careful.

What is the nature and cause of your injury? Have you gone through the whole thing with sports docs and specialists like physios and podiatrists to identify the cause of the problem? Is it (like most) over-use based? If so, you may be able to rebuild from basics, given that it sounds like you have a good base mileage built up. Perhaps working with an online coach would help if you've been cleared to race? What other distances have you raced? Last season (the year after my failed marathon attempt) I managed two fourteen km races and a Half-Marathon. I didn't train as hard as I would have liked because I had to keep an eye on the knees, thus my times weren't spectacular, but I was pleased to complete them and be able to keep running without injury. Miss-Elise's and Pgoat's suggestions of triathlons and other events might also be the way to go - I know what you mean about being goal orientated. If find if I'm training for something specific, it gives me the motivation to get up at 4.40 am on a winter morning to get the trainers on.

 

[Diamondback]

I've thought about it sometimes (especially since my running endurance and times are way below "minimum tolerance" for Basic), but everytime I think about more than just a sustained light jog my shin-splints act up. Anyone care to offer ideas on how to address this? (bearing in mind, I'm trying to go from Chairborne to Commando with as little as possible in-between )

 

[Smuterella]

well, apparently I need to swim, but backstroke only.

how dull and I hate backstroke, not being able to see where I'm going weirds me out.

 

[pgoat]

I've thought about it sometimes (especially since my running endurance and times are way below "minimum tolerance" for Basic), but everytime I think about more than just a sustained light jog my shin-splints act up. Anyone care to offer ideas on how to address this? (bearing in mind, I'm trying to go from Chairborne to Commando with as little as possible in-between )

db, shoes can make a huge difference. Not necessarily how much you spend (a good pair will set you back over $100 but very good running shoes can be had in the $50 range).

My first pair of running shoes ever were bought (for $60 - back in 1985) because I liked the color and they were featured in an ad endorsed by a top marathon runner....I figured - these should be great.

After just a few weeks my shins were exploding, and I was only 21 and at a good weight. I did a little research into shoes, easily discovered my mistake, marched into the local Sears, plunked down $12 and used my new gross grey Winner IIs for the next two years with no pain at all.

The difference was that I spent $60 on very good shoes - but they happened to be designed for someone with high arches and little to no pronation.

Since my feet are unquestionably flat as a pancake, with NO arch, I pronate a lot (All my shoes always wear out on the outer heels and inner big toe areas). The Sears cheapos were not fancy, or light weight, nor did they have a lot of soft pillowy cushioning, like the $60 models, but turns out they had exactly what I needed - stability.

Ymmv, but most people either have:

1. higher arches and need a super cushioned light weight shoe, which will need to be replaced frequently as the pillowy goodness compresses (this is my wife to a Tee). The wear is not really visible cause it's the midsole - usually the white and grey poly urethane materials - that compresses; you'll feel it when this happens. Gel and air thingies can help here, but they add to price.

or, they have

2. flat feet, overpronate and need stable, heavier shoes with reinforced medial areas that keep you from rolling in too much, saving your knees and shins from stress. These are my babies, and I basically need to change them when the outer sole wears out too much (visible on the bottoms).

Now that we're older, the wife and I use orthotics; a lot more pro athletes use these as well. Insurance doesn't always cover them and they are expensive, but well worth it imo. At the very least I highly recommend going to a decent running store if possible to get a good fitting/analysis of your foot. Or pick up Runner's World's annual shoe guide or go here. Usually if you can identify your basic foot type you are on your way to more pain free running (Or walking, which is also great exercise). Hope that helps a bit.

 

[pgoat]

well, apparently I need to swim, but backstroke only.

how dull and I hate backstroke, not being able to see where I'm going weirds me out.

At least you can swim.....I just sink like a stone

 

[John Boyer]

Dear Mojito

Lots of sympathy from me, John Boyer - the winter before last I was on track for my first marathon, and had run my fastest 5km and 10kms in training. Unfortunately my runner's knee (a result of hyperflexibility/over-pronation) resulted in injury, and I had to cut back. As soon as my long runs get up past 20kms, it becomes an issue and I have to be very careful.

What is the nature and cause of your injury? Have you gone through the whole thing with sports docs and specialists like physios and podiatrists to identify the cause of the problem? Is it (like most) over-use based? If so, you may be able to rebuild from basics, given that it sounds like you have a good base mileage built up. Perhaps working with an online coach would help if you've been cleared to race? What other distances have you raced? Last season (the year after my failed marathon attempt) I managed two fourteen km races and a Half-Marathon. I didn't train as hard as I would have liked because I had to keep an eye on the knees, thus my times weren't spectacular, but I was pleased to complete them and be able to keep running without injury. Miss-Elise's and Pgoat's suggestions of triathlons and other events might also be the way to go - I know what you mean about being goal orientated. If find if I'm training for something specific, it gives me the motivation to get up at 4.40 am on a winter morning to get the trainers on.

I am very poor at remembering and describing medical terms. In short, my injuries are all "left side": hip-joint, knee and a bunyon. The aggravations started appearing and reappearing at about 15-18 miles. I worked with a physical therapist, specializing in athletic injuries, for about 6 months. We added a "lift" to my left shoe and several exercises. Most of these issues are attributed to an old knee surgery I had in 1977. In those days, this was a relatively "major" surgery with a long rehab. And, at 47, you just don't recover like in the "old days".

Having talked with several other runner's--bunyon surgery--does not always solve running issues. Besides, I am a private pilot and do not want to "be out of the cockpit" for the long recovery for this type of surgery. In short, I think I will consider working a 5-10k program and "play it by ear" from there. Incidentally, I have a buddy (same age) who has completed several full Iron Man Triathlons. I may consider, as suggested, a few "sprint" length triathlons later this summer or fall.

Thanks--all of you--for the tips, concerns, sympathies, and suggestions and--good luck--with your own running/exercise programs.

 

[pgoat]

And, at 47, you just don't recovery like in the "old days".

wow, ain't that the truth! Good luck John.

 

[John Boyer]

And, at 47, you just don't recovery like in the "old days".

wow, ain't that the truth! Good luck John.

Pgoat, I appreciate the encouragement. I had a couple of very good runs this weekend. I think the long cold winter forced me to recover, at least, a little. John

 

[pgoat]

glad to hear that - sometimes rest is just what the dr ordered!

 

[Darhling]

glad to hear that - sometimes rest is just what the dr ordered!

I think what my doctor should order is a kick in the behind.. too much good food and too many delicious cakes and tartes - I need to stop cooking and baking and get myself down in the "grotto" and work out.

 

[Natty Bumpo]

My program...

Pushing my luck...
Stretching the truth...
Running my mouth...
Working the angles...
Jumping the gun...
Skipping the formalities...

 

[pgoat]

I think what my doctor should order is a kick in the behind.. too much good food and too many delicious cakes and tartes - I need to stop cooking and baking and get myself down in the "grotto" and work out.

My wife recently told me about a 80/20% rule - even that bad stuff (sweets, etc) is okay in moderation, so figure if u have them 20% of the time and eat really smartly 80% of the time and exercise consistently, you should be okay.

We did lots of riding this weekend! Still way below our mileage of a few years ago, but once the ball starts rolling it def. gets easier. I felt really good all weekend (notwithstanding little aches & pains - your 40s will do that to ya!). I still wanna start running again....those kilos I lost while sick came back. I knocked off a few with the riding, but I need a butt kicking of my own!

 

[dollydaydream]

Pushing my luck...
Stretching the truth...
Running my mouth...
Working the angles...
Jumping the gun...
Skipping the formalities...

lol lol lol

I appear to have gone up a dress size since working an a cake shop. It could also be that I'm content, they say that puts weight on don't they (whoever 'they' are). I also don't go out any more (I used to go out dancing twice a week & had a lovely flat tummy!). Anyway, as of today I intend to go swimming at least twice a week. It's a start!! I also walk or ride my bike to town every day so I'm hoping that at some point the squidge will start to tone...lol

I gave up smoking a year ago & when I did that I vowed to get fit. I went to a Pilates class & hurt for days afterwards, then never went back (the instructor did shout at me though, so that's probably the reason why for thatone!)

I'm extremely good at coming up with excuses for not exercising...

 

[TheDutchess]

Does playing the Wii and cleaning the house count? I'm telling you nothing works the back and arm muscles like scrubbing and mopping the floor.

 

[Darhling]

Does playing the Wii and cleaning the house count? I'm telling you nothing works the back and arm muscles like scrubbing and mopping the floor.

And cleaning windows is great for stretching out!!