Wednesday, December 10, 2008
Tuesday, December 9, 2008
Friday, December 5, 2008
Thought I'd pass along an article entitled The Small and Mighty penned by our own "Small and Mighty" Cristine Crawford...
Did you know that the iliopsoas muscle activates, allows and assists in all lower extremity movements? Did you know that without it, we could not stand upright? If you did not already know that then read on. If you did, you are a smart cookie, but read on anyway. The iliopsoas muscle is actually made up of two separate muscles located in the front of the hip area. The first is the iliacus which originates from the hipbone and the second is the psoas major which originates from the lumbar (lower) spine. The muscle fibers of these two muscles (considered the iliopsoas muscle) insert via a common tendon on the femur. The muscle fibers originate from two different points threading their way in front of the pelvis and down toward the top of the thigh bone or femur where they merge on the femur. It is the only muscle that links the spine to the legs. It is a powerful muscle which works in conjunction with other muscles in actions such as raising the legs from the floor (hip flexion) as well as hip rotation, abduction and forward and lateral torso flexion.
The iliopsoas requires adequate strength and length to perform its’ job properly. If this powerful muscle is neglected and weak due to overuse injuries, tendonitis and even tears or ruptures may occur. Symptoms of iliopsoas tendonitis can include general groin pain and tenderness including some low back pain. Pain associate with iliopsoas syndrome is sharp and sudden and usually caused by a sudden contraction of the iliopsoas muscle. But I’m getting ahead of myself here. If you experience any of those symptoms, please seek the advice of a qualified professional. Most likely, the standard soft tissue protocol should be followed….R.I.C.E.R. (the last R being referral to an appropriate professional). I’m here to tell you that you can help prevent this by strengthening, lengthening and programming this muscle through coordination exercises. Exercises designed to aid this muscle in doing its job and keep you running strong. Think about how important this muscle is as it applies to running. It connects your spine to your lower body! Strengthening and stretching this muscle will make you a better runner guaranteed.
Pilates, in general, will promote length, strength and coordination of specific muscles, as well as the muscles which aid and support the primary muscle at work (secondary muscles). Pilates will help to correct imbalances in the body. For example, a tight and weak iliopsoas can stress your lower back which affects the entire spine and your whole state of alignment causing muscular imbalances throughout the body which will in turn cause your iliopsoas to work harder at keeping you upright and stable which may lead to injury. Improved precision, posture and alignment can be developed through the practice of Pilates. A balanced body will help keep your knees, ankles, hips and hamstrings as injury-free as possible. The synchronization of breathing with movement which is the primary Pilates theory will vastly improve your power as a runner. It is a mind-body workout. You will use your brain to activate specific muscles and get a strength training, stretching, cleansing (using specific breathing techniques) coordination workout all in one!
I always recommend seeking the advice of a certified Pilates instructor at least once or twice. Take a class so you can be guided through the exercises appropriately since they involve precise movements and the cues which are given by the instructor are vital if the exercises are to be performed properly. Most importantly, do not do these exercises if you are dealing with an injury. See a doctor first!
Here is an exercise which you can do on your own to help lengthen and strengthen the iliopsoas. Always warm up first. An entire Pilates routine SHOULD be performed and you should understand the fundamental movement concepts. However, you can’t really hurt yourself with this exercise so give it a try.
ROLL-UP (see Figure 1)
- Lie on your back with your legs extended along a mat and your feet flexed (toes to the ceiling). If you are just beginning, bend your knees and keep the feet flat on the mat or anchor your feet under something stable. Inhale and raise your arms to the ceiling. Exhale and send them overhead to form one straight line. Be sure you do not arch your back here. Do not let the ribs pop up. You must keep your abdominals contracted up and into the spine for the entire exercise. Squeeze the inner thighs together by squeezing the heels together throughout the exercise. So now you are extended on the mat with arms reaching one direction and legs reaching in the other direction.
- Inhale, slightly nod your chin (but don’t bring it to the chest) and raise your arms back to the ceiling. As your arms pass over your chest, lift your head as you begin to roll up and forward one vertebra at a time continuing to inhale. Imagine that your lower body is strapped to the mat. Do not lift legs or heels off the mat.
- Exhale as you stretch forward from your hips making sure your abdominals are contracted and your navel is up and into your spine. Remember to keep your shoulders relaxed; shoulder blades down. Continue to exhale as you reach beyond your toes maintaining strong flexion in the feet (reach through your heels). Keep your stomach from touching your thighs. Imagine you are forming a “C” shape with your spine as you reach past your toes.
- Inhale, draw your stomach in (keep those shoulders relaxed!) and come to a seated position. Exhale (keep in mind your “C” curve!) as you roll down letting your spine crawl down the mat one vertebra at a time; arms follow the same pattern on the way down until you are lying flat again with arms by your ears. Repeat 5-8 times.
TIPS!! Keep your legs glued to the mat and squeeze the inner thighs together through the entire exercise. Draw the navel to the spine when rolling up and down. Do not use your arms to “wing” yourself up. This is a slow controlled movement. Keep your feet glued to the mat if you are doing the modified version.
Tuesday, December 2, 2008
Tuesday, November 18, 2008
Sunday, November 16, 2008
By LAURA CLARK
Published: November 14, 2008
A tranquil starry sky belied a bitter wind as the first bobbing headlamps signaled runners crossing the James River into Amherst County.
The 26th Mountain Masochist Trail Run began before dawn on Nov. 1. A 50-mile race, the distance necessitated a 12-hour time limit and an early start. On the north side of the bridge, family members and friends who were “crewing” scanned the runners.
Jasper, Tenn. native Harry Evans, 70, was waiting for his son. Evans joked he and his son were both just getting into long distance adventures. Evans hiked the Appalachian Trail this year for the first time, and his son, Mark, 42, was running his longest trail race yet.
“I think it’s a ‘just get done,’” Evans said between cheering and clapping.
Morning broke before Mark ran by, handing his father the blue jacket he wore the first six miles. He was focused and smiling. A quick “How’s it going?” and Mark ran on while Evans hopped in his car to drive to another aid station and wait again.
Some 16 aide stations pepper the course. At each, volunteers fill runners’ water bottles, while the competitors stuff gummy bears and saltines into their mouths. People with clipboards and walkie-talkies check off runners and make sure all is well between stations.
The race, part of two regional ultra marathon series: the Lynchburg Ultra Series and the Beast Series, brought a range of runners from 30 states and Canada to Central Virginia. Of 229 starting runners, 186 would finish the race. The course traverses the back woods of Amherst and Nelson counties, taking runners up and down gravel roads, dirt roads and single track for more than 50 miles, as race founder David Horton is infamous for his own version of measurements.
In all, the race climbs 9,200 feet and falls 7,200 feet from the start at the James River Visitor Center on the Blue Ridge Parkway to the finish in Montebello. The extreme elevation couldn’t top the distance, according to Madison Height’s runner Leslie McPhatter. She trained on part of the course, but said nothing prepares you for really being out there. She described the first half of the race as tons of climbing while the second half was increasingly technical.
“I went from a 50k to 50 miles. That’s a big leap,” said McPhatter, 45. “It’s humbling. I haven’t mastered the racing-downhill-like-a-bandit. I’m hanging onto trees. I really never had a point that I felt like I’d made a mistake. Most of it, I was having a grand old time.”
McPhatter completed the race in 11:39.18. She said it made all the difference to run much of the last half with friends Nancy Ferris and Scott Carson. It was also a gorgeous day to be in the mountains. The leaves were popping, and the cool morning gave way to a sunny day in the 60s.
The jump in temperature initially worried first-time race director Clark Zealand. At mile 33, Mt. Pleasant, Zealand ran the 5-mile loop to make sure all the white streamers were in place. Not only does it keep people from getting lost, he said, but it gives them the peace of mind to focus on the running. After the event, he said the warm weather affected the front runners more than anybody, as they started out running 6:50 mile splits.
One leader to drop out was Michigan’s Zach Miller, who stopped at the 26.9 mark. Miller won the race last year. This year, though, his body was telling him running a race every three weeks was too much.
“My muscles felt miserable. The first half of the race you’re excited to be out there. The second half of the race it’s really happening,” Miller said.
He didn’t seem too disappointed, and was content to hang out near the Mt. Pleasant loop with other crews, including the family of eventual winner Eric Grossman, from Emory, Va. Miller and Grossman ran close last year, but this time Grossman crested a hill all by himself.
Grossman ran from Hwy. 60 to Montebello on his own, having left Miller and another runner on the steep climb from the Lynchburg Reservoir, which he said was the toughest part of the course.
“It comes at a time when you’ve already run 20 miles. It’s a huge climb, like 3,000 feet,” Grossman said. “And when you get to the top, you run a very technical, rocky single track trail. Zach has a way of pushing some sections that maybe I wouldn’t. I was thinking about that when I was going through the loop. He tends to push through that. It does require a different motivation when you’re by yourself.”
When Grossman finished the race in 7:08.48, he stuck his legs in a murky pond at the Montebello Campground. Joined by other top finishers and Miller, the guys hashed over some of the race. Grossman ran the Masochist for the first time in 1998. He took two years off running after his first ultra to get married, have a baby and finish his dissertation.
“But I still say it was because it hurt so bad to run that first Mountain Masochist ten years ago, that I didn’t have the heart to run for a while,” Grossman said.
Grossman said the Mountain Masochist is the center of Horton’s ultra-running institution. During the race, he said he did question why he was out there.
“Especially 35 miles in,” Grossman said. “But that feeling goes away pretty quickly because you’re basically demonstrating something that surprises most people that is humanly possible to do, which is to get out and run for eight hours or seven hours hard through the mountains and not just keel over and die when you’re done.”
Running the Masochist takes incredible will for elite runners and mortals alike. Running in his backyard, Elon’s Kelly Golden, 41, finished for the second year in row with a time of 11:03.34. It was the little things that got him through the race, including seeing his wife, Wendy, several times on the course. And Mt. Horeb Baptist Church put up little bible verses along a few sections for inspiration.
“You’re just at your lowest of low when you see these,” Golden said. “It’s a very spiritual experience. You talk to God a lot, begging for help.”
He laughed when saying he fully plans on competing again next year, and the next and the next, so he can earn the embroidered jacket awarded to 5-time finishers. Like many runners, he’s pulled by the race’s tradition and beauty, although he said he was often too tired to enjoy the views.
Zealand said the race draws people as part of two year-long series, and because the series are concentrated to draw people from the mid-Atlantic region.
He runs the race through his Lynchburg-based event management company, Eco-x, which emphasizes ecological experiences through competitive events. Zealand is sharing the load of running ultra marathons with Horton, who was able to run the Masochist for the first time since the founding and winning the race in 1983.
“If I remember right, he said, ‘That was tough,’” Zealand said of Horton crossing the finish line in 9:56.07.
Fourth-time finisher and female champion Justine Morrison ran it in 8:27.38. Morrison, 28, sat near the finish line and said the extra four miles feel more like 20. Her ankles looked bruised but were just caked in layers of dirt from 54 miles in the woods.
“I try not to run fast enough to where it’s mentally challenging until at least halfway through,” said the Washington, D.C. native.
“I don’t know why I keep coming back. As of right now, I’m never doing it again. But I’ll probably be back next year.”
Thursday, November 13, 2008
Oh when they say a dish to pass I think they are talking beer... not sure.
Here's the email that my buddy sent out the other day. I think it's gone out to about 40 people so we'll see how large a group comes out. . .
Have a good day!
On Sunday, we're going to go trail running at Lapham Peak http://dnr.wi.gov/org/land/parks/specific/lapham/ . It looks like Sunday is the only day this week that will be sunny, so come out and take advantage of one of the last beautiful fall days we'll have before the snow rolls in. We're meeting at 10am in the Evergreen Parking lot. We'll run for 1.5-2 hours, depending on who shows up - if we have enough people, we can break into pace groups. Hiking is acceptable, too. Bring a dish to share for afterwards, and a plate and utensil(s) so that we don't create TRASH. Plus, lots of water and warm clothes. We'll try to crash the park shelter if it's open, but be prepared for chilly weather.
Please forward this to anyone you know who might be interested! The more the merrier! Shoot me an email or call and let me know if you're coming - we can set up carpools if people are coming from the same areas. OR WE COULD RUN THERE! ROAAAARRRR!!!
Happy trails, see you soon!
-Jenny aka Bonecrusher (203) 644-4635
Wednesday, November 12, 2008
Monday, November 10, 2008
The Door County Fall 50 miler is run point to point starting at the Northern most point of Door County, Gills Rock traveling the western shoreline and finishing in Sturgeon Bay. The course takes you through quaint coast-line towns, Peninsula Park, along Hwy 42 and then down some tree-lined country roads to Sturgeon Bay. Door County is so beautiful in the fall and I enjoy the event every year. Since the inaugural event in 2006, the entries have tripled! Categories include solo, pairs (with several subcategories) and relay teams of which there are several more categories. I think the entry total was about 800 runners. Ellen Erhardt and Chris Byron paired up to form the mixed pairs team of “pork chop express”. The solo runners started at 7am and the teams started off in waves with the quickest teams starting later. Ellen and Byroni started at 10am.