The Virtual Runner Running Blog » stretching

Super Six

The Virtual Runner — Fri, 14 Nov 2008 16:11:00 +0000

Runnersworld.co.uk had a competition which offered a prize for 6 individuals which would provide the following:-

One-to-one coaching and support from one of three top coaches – Steve Smythe, GB Olympic athlete Liz Yelling or Nick Anderson
Personalised nutrition advice from the Lucozade Sport Performance Team, as well as a four-month supply of Lucozade Sport products
Entry and return travel to key warm-up events
Opportunity to attend two hands-on training seminars with Liz Yelling
Lucozade Sport Super Six adidas running kit (including trainers) and a state-of-the-art Garmin Forerunner 405
A night’s luxury hotel accommodation, travel costs to and from London and VIP hospitality on race day

You don’t even need a place in the race (done by ballot); they can take care of this as well!

In return, I would have to commit to following a marathon schedules/training plan and share my experiences with Runner’s World for the duration of the project.

I entered on the 7th and decisions were going to be made by today… I’ve heard nothing. Oh well. Life goes on!

My current training is going okay, however I did some speedwork on Wednesday which consisted of 1 min fast run, 1 min slow recovery jog, 2 min fast, 2 min slow, 3 min fast, 3 min slow, 4 min fast, 4 min slow, 5 min fast and 5 min slow (30 mins in total). I had a 10 minute jog to warm up and some stretches beforehand.

The next day (Thursday) my achilles on my left foot (it’s always my left foot) was kind of tender again and stiff, which means this injury of mine isn’t going to go away anytime soon! I took a day off from training on Thursday and stayed at home. I have always continued to do stretches for my legs of every shape and size as well as strengthening exercises and I’ll keep doing these.

I don’t want it to get so bad that I need physio or anything because I’ve been to physiotherapists before for other things and they seem to make them much worse before they make them better! I don’t have good experiences with them.

Ran today (an hour – 10.3 km) and will have a long slow run on Sunday.

My weight is still hovering around the 100.5 kg mark and I’m pushing for the big drop to the double digits! I’ll let you know when it happens.

Achilles/Calf Stretches

Step1 – Gastroc stretch. Lean into wall, keeping affected leg back straight, heel on floor and turned slightly outward. Stretch should be felt in calf.

Step2 – Soleus stretch. Similar to above with affected leg back but knees slightly bent; lean into wall until stretch is felt in lower calf.

Step3 – Achilles tendon stretch. Stand with toes on stair, heels off the edge. Raise up on toes, then down as far as possible. Return to starting position.

Change is Good

The Virtual Runner — Tue, 21 Oct 2008 20:58:00 +0000

Today’s run was easy and simple, because I let it be that way. I do think that I need to step it up a bit or change my running routine. I think I’m settling in to a comfort zone where things are going good and easy.

Of course to have things going “good” is what it is, but I want to take myself that bit further and make my running better. This means change.

It seems that most people are afraid of change because they automatically think it will be a change from good to bad or from bad to worse. These same people tend to focus on the negative aspects and how they think it will adversly affect their happiness and lives (or running).

We should learn how to deal our fear of change because change is going to happen whether we like it or not throughout our lives. I know many of us struggle to cope with the emotions change brings (i.e. fear) because we might be pushed out of our comfort zone, but change can be a good thing if you make it that way. It’s hard for me (I’m still learning), but I believe it simply comes down to having a positive mental attitude (or trying to at least) and embracing the change.

Basically, I’m going to concentrate more on my hill training each week and especially tempo runs (a run done at a fairly steady, moderate fast pace) which will increase my speed over the coming weeks.

Over the winter I’ll also be heading back to the running club (Reading Roadrunners) for Wednesday night track sessions. It was a bit cold last winter but once you get running and the blood gets pumping it’s great! For anyone out there looking for that little bit of motivation I suggest joining their local running club. You may be scared at first (change!) but you’ll find a group of people willing to help you in your goals.

Hamstring Stretch

Lie down on the floor with one leg straight up in the air. Your other leg should be bent with the foot flat on the ground. Loop a towel or belt over the arch of the lifted foot, and gently pull back as you push against it with your foot until you feel the stretch in your hamstring. Push only to the point where your muscles contract and make sure you stretch both legs.

In the Long Run

The Virtual Runner — Sun, 19 Oct 2008 14:44:00 +0000

Today I started to increase my Sunday runs again. I covered just over 12km in about an hour and ten minutes which isn’t too bad at all. I’ll increase it gradually over the coming weeks.

As for my current location, I’m still in New Brunswick on Highway 2 but only just barely. I’m near the New Brunswick and Quebec border so I should be firmly in Quebec by the end of this week. You can see my current running log and my location on a map by visting http://thevirtualrunner.org.

I’m still on the lookout for a half-decent training plan to prepare me for the Reading Half-Marathon on 29 March 2009 and I’ll continue to trawl the interent until I find one. The problem I’m having is that the majority of training plans are in miles and I want one in km. It’s a pain to convert and entire training plan from miles in to km.

I’ve decided that I’m occasionally going to post some tips for other runners (stretches etc) that may make this blog slightly more useful to those who run as opposed to me rambling on and on. These tips etc will be at the end of each post and the first one will be today.

Weight: 101.6kg (223.9lbs)

As for non-running related matters, my friend Rob is starting a mammoth journey back across Canada (he’s crossed it a few times this year already) in a VW van on his way to northern Quebec. He’s then going to be “off the radar” for the entire winter whilst he works to train sled-dogs and then runs them to Alaska! I’ve known Rob since I was about 14 years old (more than 20 years) and he has always been the adventerous sort and never one to sit still in one place for too long. Let’s hope the dogs don’t turn on him.

Hip and Lower Back Stretch

Sit on the floor with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. look over your left shoulder).