Cross training

I’ve finally had a few weeks of running without pain, so I feel pretty confident that I’ve solved the issue with tenderness in my knees. Cross-training and extensive stretching have really done wonders. With that fixed, I am not able to concentrate on extending my runs.

Even with shorter days I’m able to get in some good mileage on the weekends along with some decent miles on weekdays. I’m going to try to have a couple weekends with 21 mile runs. Then I will feel confident enough to run the 50K at Sunmart.

The lack of any running is driving me a little crazy. I’m ready to get back out to the trails but know that I can’t do that. At least not until next week.

This week I managed to do some cross-training to keep up the fitness level. I swam laps at the pool one day and road my bike a couple times this weekend. Both times I was just doing road biking. Once through the neighborhood for about 6 miles. Then today I rode for 1 hour on a hilly area beside the highway.

Looking forward to next week when I test out my leg on the trail again.

All this resting my legs from running is starting to drive me crazy. I hate it that I can’t be out on the trails but I’m dealing with it. This past week I went to the pool and swam quite a few laps. Then this weekend I rode my bike about 1:30 hours. I pushed it pretty hard on hills to get some good leg workouts in. Another week and I’ll attempt a run again.

Today I went out to the park to run a long run. About four miles into my first seven mile loop I blew out my knee. It was an injury that I feared was coming because of runner’s knee pain. I know that I hadn’t done enough cross training or strength training for the miles I was putting on my body.

I will take a couple weeks off running. Zero miles. I will spend that time partially on work stuff (in trial about 8 of those days) and riding my mountain bike, kayaking, and maybe some hiking.

It’s not the end of the world but it might push off the start of my fall running season. I planned to run a 60K in October but I’m not sure if I’ll be ready by then.

After a strong seven mile run on Thursday. I took Friday and Saturday off running. On Friday I took my kayak out for the first time. In fact it was my first time on a kayak! It only took a couple seconds and I could paddle myself in straight lines and do some pretty quick turns.

I loved it out on the lake! I was able to toot around quickly and quietly without any trouble. I didn’t fall into the water but got myself plenty wet. I am going to have to learn more about paddling techniques and self-saving type manuevers. At this time I won’t have to learn anything like rolls or whitewater techniques since this kayak isn’t made for that.

Maybe my next kayak?…

I bought this kick butt kayak today! I can’t wait to take it out on some lakes and rivers. It’s small enough to lug around and cheap enough to not break the bank while still being a good entry kayak.

Have strong abs (not necessarily requiring a six pack stomach) does help a runner log quicker times and more miles. The abs are a fundamental part of your core that will assist you with posture, breathing, and even climbing hills.

What’s the best way to get stronger abs? It doesn’t take expensive workout equipment, all it takes is crunches and sit ups to work out your abs.

I often see people doing sit ups incorrectly which is a shame. Not only are they cheating themselves out of a good workout but they are possibly injuring their bodies. Sit ups should be done without holding the back of your neck or head. You should have your feet flat to the ground. And you should be tightening your abs as you lift your head and shoulders off the ground.

Lift your body, do not pull. Keep your back straight as you raise your body.Finally, when you lower your back to the ground do not let it touch the ground. Hold it a couple inches above the ground and you’ll get a great burn in your abs.

See more here.

May is designated, among other things, as National Bike Awareness Month in the US. This week has been the bike to work week with Friday being designated as a bike to work day.

I try to bike to work every day that I am not meeting a client or appearing in court. I think that the benefits are great: lower amounts of miles on my car, less fuel, exercise, being able to see my community at a slower pace, and stress relief. The negatives are only few: not being able to get to work immediately, being sweaty, drivers who don’t want to share the road, coworkers thinking it’s odd, and not being able to run out and buy a lunch.

How do I deal with the negatives? Well, I bring a messenger bag with me that has my change of clothes. I also put a couple of moisture wipes in it to take off the sweat. In my office, I have an underarm deodorant bar so that I can freshen up. I ride in on back road routes so that I won’t have to deal with as many cars, and I can explore new areas that way. I bring my lunch which also saves money.

I really enjoy it and hope that a few people try it. I didn’t think it would be as easy as it actually is.  As for the distance — this guy I knew in Dallas rides 42 miles a day, three times a week. Give it a try this week!

This week hasn’t been a high mileage week for me. But I’m still doing some nice activities. Today I’m going to canoe with a few friends. I think it’ll be a lot of fun and should give us a nice workout.

The best thing is that it’s such a beautiful weekend in Houston. I’m enjoying the weather right now.

It took me awhile, but I ran a seven mile loop this morning. It shouldn’t have taken long but I was being lazy. Perhaps part of that was I was looking forward to hiking in the national forest later in the morning. After my run, I met a couple of my friends and took plenty of pictures of the hike.

I got home from work and didn’t want to go out to exercise. Monday is one of the days I won’t run, but I do try to cross train. I decided to grab my mountain bike and go on a long ride. I ended up riding for a little over an hour and feel better for it.

I love it when I’m going downhill at a breakneck speed with nothing but roots to swerve around. It’s always a good idea to do some form of cross training and I’m more than pleased to get on my mountain bike once or twice a week. When I ride the trails, I think that I learn a lot more about the trails than I can from running by itself. I use this knowledge to make the trail runs a little smoother.

I went out today with my friend for about 5 hours of mountain bike riding. We went about 9 miles but were slowed down with a flat tire (thanks for leaving broken bottles on the trails…).

We rode the Northshore trail at Lake Grapevine. This trail is a long out and back that accomodates hikers, bikers, and runners. I was able to see many of all three types. It was fun to see some of the runners out there and made me wish I could have run a little too.

More pictures of the trail are available if you click on the picture.

I will be going to a friend’s party tonight, but I’m not excited. New Years Eve is all about people getting as drunk as they can and then clogging the roads. I think my problem is that restaurants are full, bars have lame cover bands, and I get a hang over.

In preparation for the few beers I will drink, I am going to head out for a 12 mile ride. Have a happy new year!

I’m still such a newbie at mountain biking that it’s usually a trainwreck when I ride. Today I went to a fairly technical trail in Dallas — Boulder Park — and hit the turf a few times.

My first fall was early on in the ride. When I arrived at the park, I noticed that the trail head had a sign saying that it was closed and their was no trespassing allowed. This didn’t surprise me because the DORBA website stated there were some issues but you could still ride it. I went off to another entrance and started my ride but I didn’t see anyone else there. Out on the trail, I heard a noise and decided to look, yes, while riding, for the other person. When I looked back in front of me, I was driving into tree. This threw me from my bike onto the trail.

The second fall happened while I was going downhill. I think that I hit my brakes which planted my front wheel. Of course, I ended up going over the top of the handlebars as my bike flipped over! Ouch!

The worst fall was the third one and it happened going up hill. There is a more difficult section of the trail where you go down a short embankment and then ascent through rocks. As soon as I ascended, I ended up planting my front wheel and flying off the bike into rocks. I bruised my hip, hurt my hand (a little), and cut up my leg. Oh, and I also dislodged my handlebars from their alignment with the wheel.

All in all an awesome ride!

Today I did a little cross training with a ride around the lake. It’s funny, when I pass the road bikers (I don’t pass many of them) on a mountain bike, they sometimes get a little upset.

About 10 minutes into the ride I noticed that the crank was coming lose. Mind you, this is a very new bike and has only gone on trails a few times. I was pissed! The crank came off once before so I wasn’t too shocked. I lost the lug nut that was holding it in place, so I had to take it to the bike store. They gave me a temporary crank and I was back on my way.

The worst part about the ride was there was a horrible headwind. It was coming from what seemed like the south but it was hard to tell with the wind patterns around the lake. I didn’t see many runners out on the path, but I imagined they are resting for tomorrow.

I ended up getting about 13 good miles of riding in. I wanted to go about twenty but with the crank coming off and other things, I had to give in early. I hope that I see some of you tomorrow! Remember, I’ll be between miles 16 and 18 cheering you on!

Alright, so I ran yesterday and today without any sort of a break in my run. I probably shouldn’t mock my weakness of walking too much because I didn’t run too far.

Yesterday and today I ran 2.5 miles each time. I took the same course around one little section of the lake. It is an easy run but with the cold and dark, I don’t want to go out too far.

After the run, I have gone to my apartment workout center for some cross-training. Yesterday I rode an exercise bike for 24 minutes. Today I rode the same bike for 12 minutes, did some weight training, and then ran the treadmill for 12 minutes.

Weakness bad. Cross-training in a warm gym good.