Expert du Jour - Jeff Galloway

I did ninety minutes of cardio today. A long, gentle run/walk on the treadmill, and a half hour on the elliptical. I really wanted to do 10K on the treadmill, but the left knee said it was time to step off, so I did. I wasn’t really paying attention to speed at all, just trying to listen to my body - run when i was ready, stop when it was time.

Weigh in tomorrow - I peeked at the scale today and am officially at a plateau. I have my quarterly check in with the trainer (Brad is my new man - Jordan is off playing professional football which I find to be incredibly cool). I’ll see what his thoughts are about how to get the fat burning motor started again.


EXPERT DU JOUR

I read a book this week, Running - Getting Started by Jeff Galloway. He’s a blogger and a columnist for Runner’s World and a 1972 Olympian, so I figured he had some valuable things to teach me. And so he did.

The thrust of his message to beginners is to avoid the pitfalls that make most people give up. He suggests a run/walk approach where you begin a run by walking at a very slow pace, then gently work your way up to short runs, stopping to walk again before you become breathless and tired. in this way, you avoid “overdoing” that causes the kind of fatigue and soreness that discourages so many new runners.

He had some things to say that surprised me. He does not think runners should lift weights, especially lower body exercises because they build up heavy muscle that you’re just going to have to haul around when you’re running.

He is also very much against stretching, (except in the case of IT band injury) which really caught me up short. His position is that stretching almost always does more harm than good, reduces your performance, and increases your recovery time.

I don’t think I’ve ever heard anyone suggest that stretching was bad for you. Still, this is a very respected and experienced dude. I’m going to experiment with the no stretch thing for a couple of days, but it still sounds really weird to me.

It is a good book, though. Gallaway obviously loves running, and loves helping others to run. His passion shines from every page. I don’t intend to spend too much time reading books about running, but I think this one will be useful to me for a long time.

SPRINGTIME IN THE BLUEGRASS

Still, a good day to be Pennsy. Thanks to lynross for posting this beautiful photo on Webshots. The Bluegrass flora are starting to bud and bloom. I sure do love me some Kentucky today.

Peace,
Pennsy

Recovering from Runner's Knee - One Expert at at Time

It’s been a while since I have taken the time to post. That usually means I’ve been goofing off, but not this week. I made it to the gym six out of the last seven days, which has been my plan all along. I’ve actually been spending a lot of time researching runner’s knee.

Sports medicine turns out to be a lot like nutrition -anybody with a keyboard and an internet account can be an expert. I have read every possible variation on how to treat this injury, from ice to heat, from compression bandages to surgery. The one that finally made the most sense to me was Dr. Lewis G. Maharam on Runner's World. (It is me, or does The Running Doc look like he could be Christopher Hitchens' sober younger brother?) Basically he says, “Look, your knee hurts because the muscles around it aren’t strong enough yet. Until you fix that, you will just keep hurting your knees. Here are some exercises that will help you make them stronger.”

I know -- just another expert. But this one made even more sense than the last one who seemed to make sense so I gave his treatment a try. I also started stretching for a good long time before and after my workout, and slathered the old Ben-gay® on quite liberally.

The aroma does not make me particularly popular on the gym floor, but the cure is working. I have decreased my range of motion on both the leg presses and extensions to focus on the quads without grinding my knee cap any further. I’m also spending a lot of time stretching the hamstrings and the groin. Stretching the quads will have to wait until the knee is better, unless someone can suggest a way to stretch your quads without bending your knee.

I’ve also put the ice pack back in the freezer. It may be that it’s done all it was going to do, or it may be that it was just making the joint stiff, I don’t know. What I do know is that knee feels better when I get home, and feels almost fine when I wake up in the morning.

I may keep the little knee strap for a while. (Pennsy's knees are - well - meatier.) It’s kind of a mental crutch and Mrs P thinks it makes me look sexy.

And that, as they say in the Visa Commercials, is priceless.

The last two days, I’ve tried splitting my workouts, upper body one day and lower body the next, with half an hour of cardio after. I don’t exactly have a program yet, but at least I have a plan.

I have snuck a peek or two at the scale this week, and it looks like the lighter workouts are going to show up at my weigh-in tomorrow. I would rather not slow down the weight loss, but I thought it made sense to slow down and get the knee back in shape. I really want to be up and running soon, but I want to be ready.

Peace,
Pennsy

I want to be thoroughly used up when I die, for the harder I work, the more I live. –George Bernard Shaw

( Is it me, or does GBS look like he could be SC's older drunken brother?)

DANGER: Fat Man Talking (but you didn't hear it from me)

I really like research. When I was an actor, I would pour over stories, biographies, works of art, histories, anything to learn more about the character and the world where he/she lived.

When Molly came to live with us, while Mrs P was carefully combing out the mats in her coat and bonding with her, I was reading books about Golden Retrievers. So naturally, now that I am interested in losing weight and getting fitter, I am all over the internet learning about nutrition, routines, equipment, machines, books, dvds, balls, mats, weights, pedometers and heart monitors.

The other night at the gym I saw a commercial where Lance Armstrong was running on a treadmill carrying dumbells. "Hmm," I thought, "should I try that?" So I did some googling. Here are the top six hits for a Google search using "Walking with weights".

Do it.
Maybe do it
Carefully do it
Never do it.
Do it, it's great!
Don't do it, it's bad!

Heavy hands, dumbells, wrist weights, weighted vests, slow walking, fast walking, longer walks, morning walks --- it doesn't matter what I look for, I find at least four convincing sounding theories about everything related to fitness. And don't even try to get a definitive answer about diet and nutrition. The experts all sound like they know what they are talking about and they rarely say the same thing about anything.

This morning I was reading about joint damage caused by the same weights that another site says helped a man to lose hundreds of pounds. I started to worry. What if someone should stumble onto my blog and think I actually know what I'm talking about? That would so suck for them!

So I've added a disclaimer to the top of the page. I don't know jack, Jim. I know what hurts, and I don't do that. I know who I trust, and I try their suggestions unless they hurt. That's all I know about fitness.

I have only ever recieved one brilliant piece of advice in my life, and I try to apply it to everything I do, including workouts and internet research:

Say your prayers and do the next right thing.

I try to keep my heart pure and my judgment clear - then I do what seems best. If you're looking for fitness advice, then take that.

But if anyone asks, you didn't hear it from me.

Peace,
Pennsy