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Half2Run April 30, 2007

Posted by Lisa Sabin in fitness, Fitness and Travel, Fitness Goals, Half Marathon, running, Working Out and Traveling.
3 comments

This was a busy weekend with a lot of races.  I was just reading about Kate’s experience with the Long Beach Half Marathon.  She mentioned a site called Half2Run.com.  What a cool idea!

I love the idea of running half marathons in half of the states.  It’s so much fun to train and travel to go do a race.  My friends and I did the New Las Vegas Half Marathon last December.  It was a blast.  I’ve also gone and done the www.rnraz.com/home.html.  It looks like race directors are putting more half marthons together, which is great for those of us who like the half.  It’s half the distance, but twice the fun!

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My Own Private Spin Class April 29, 2007

Posted by Lisa Sabin in Crosstraining, cycling, fitness, healthy lifestyles, Spin Class, Working Out At Home.
6 comments

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I tried to make a video like Karl and Zappoman, but couldn’t get it to work. So, you’ll have to settle for a picture of the bike. No spin class demos.

A spin bike was given to me when Bellevue Place Club began replacing their spinning bikes about a year ago. I bought new wheels that have clips for my bike shoes. One of my friends tuned up the bike, so now it’s in great shape.

Now I have an awesome spinning bike in my rec-room. I am a certified cycling instructor. I have CD’s that I burned for the spin class. I have a remote control right next to me, so that I can watch CSI or The News or Entertainment Tonight! I have no excuses!

My schedule became crazy last June with my daughter’s dance classes and volleyball. Subsequently, I gave up teaching spin class. I occasionally substitute. I’ve noticed that since I quit teaching regularly, I have gotten out of cycling shape.

Last week I rode for 50 minutes and it was hard. I was pushing a high heart, but I definitely feel that I need to put in some time before The 7 Hills Ride.

Edamame Salad With Roasted Corn April 28, 2007

Posted by Lisa Sabin in healthy lifestyles, Healthy Recipes, nutrition.
2 comments

I love salads and I love edamame.  I am always looking for something healthy and easy to make.  I was excited when I found this simple recipe from Self Magazine.   Yum!

1 bag (16 0unces) frozen shelled edamame (soy beans)

3 ears of corn, roasted

1/4 cup diced red onions

1/4 cup chopped red pepper

1 1/4 tbsp finely grated ginger root

2 tbsp finely chopped cilantro

1 tbsp light mayonaise

1 tbsp lemon

Drizzle olive oil onto ears of corn, sprinkle with sea salt and freshly ground pepper.  Roast corn at 350 degrees for about 40 minutes.  Turn frequently. 

Toss edamame, peppers, onions, cilantro in bowl.  Whisk lemon and light mayo in a cup, toss into the salad.  Set aside. 

Remove corn from oven, let cool for a few minutes.  Carefully cut corn kernels off the cob.  Toss corn into the bown with the other ingredients.  Chill in the refrigerator.

Edamame Salad can be served cold or room temperature.  Serves 4

Nutritional Information:

97 calories

3.8 g protein

16.6 g carbohydrate

3 g fat

2.4 g fiber
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Time To Get On The Bike April 25, 2007

Posted by Lisa Sabin in Crosstraining, cycling, Endurance Training, fitness.
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I’ve committed to doing the 7 Hills of Kirkland Ride. The elevation gain is about 3,023 feet over the course of 38 miles. The 7 Hills Event also offers a metric century, which is 58 miles and 4,065 feet and a century, which is 99 miles and 7,036 feet of elevation gain. In 2004 when I was training for the one day STP (204 miles), I did the Century ride. This was the hardest ride of my life!

I got talked into doing the Apple Century, in Wenatchee, just this morning. I haven’t been out on my bike since September. I am out of cycling shape! I used to teach spin class and I haven’t taught in about 6 months. I took class last week and was a little saddle sore. It is time to get on the bike!

Upcoming Events:

7 Hills of Kirkland-May 28
Apple Century-June 9

Tempo Running Vs Interval Training April 23, 2007

Posted by Lisa Sabin in Interval Training, running, Speed Work, Tempo Running Vs. Interval Training.
5 comments

I read something interesting today. As a runner and a coach I have used various methods of speed work to improve the performance of my runners and myself. I start people out developing a running base, after they have been running for 6 months or a year, I add speed work.

Typically, the speed work begins with fartlek running, picking up the pace for a short distance and then returning to normal pace. Then I add 400m, 800m and 1600m repeats with a 1:1 ratio of work to recovery. Finally, I add tempo running. Tempo running pace is 20 to 30 seconds slower than race pace. The runner warms up for 5 to 10 minutes before hitting the tempo pace, and continues running at that pace for about 20-30 minutes and cools down.

I read an article today about tempo running vs interval training, which makes a lot of sense. Basically, a test was conducted between two groups of runners. One group trained for 10 weeks, doing tempo runs at 70-80% VO2 max twice per week. Each work out was about 29 minutes, so altogether they put in 58 minutes of speed work. The other group trained for 10 weeks, doing interval training, which consisted of running 200m and 400m intervals at 90-100% VO2 max. The second group spent a total of 31 minutes of speed work.

The interval-trained runners gained
considerably more physiological and competitive fitness. A key lesson to be
learned here is that intensity is always the most-potent producer of fitness; it
is a much-stronger stimulus for improvement than training volume and workout
frequency. When you conduct your intervals at 90 to 100 percent of VO2max
(and at higher intensities, too), the amount of fitness gained per minute will
always be greater, compared with the running capacity accrued at lower
intensities. As you can see from Snell’s research, each minute of high-quality
work can sometimes produce twice as much gain in fitness as double the amount
of lower-quality exertion.

You have to have the aerobic base that allows you to train hard on the track. It just goes to show that training fast makes you faster. I also like getting twice the benefit in half the time!

Sources:
Owen Anderson, Running Research News

Trigger Points and Plantar Fasciitis April 22, 2007

Posted by Lisa Sabin in Injury Prevention, myofascial release, Plantar Fasciitis, Trigger Points.
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Yesterday I attended a fitness workshop from Perform Better. Perform Better is known for their hands on training seminars. Top profesionals in the industry provide education and training for physical therapists, trainers and coaches.

I learned about functional training for the shoulder, strength and power training for speed development and restoring fundamental movements with corrective exercises. The first half of the day is lecture. The second half is hands on drills and exercises.

Lee Burton, PhD, ATC, CSCS took us through screening to look for asymmetries. Asymmetries can be caused from muscle imbalances or postural problems. Participating in a repetitive sport can cause imbalances. Some muscles are weaker and others are stronger. For example: hamstrings may be stronger than the quadraceps in runners. We have to learn how to recruit the proper muscles in the right order. Burton’s screening used the squat, the hurdle step (stepping up and over a hurdle), and lying leg lift. These tests tell us what muscles aren’t being recruited properly to do the exercise. Inefficient movements cause compensations which move the joints in an unnatural manner. The body will always sacrifice quality for quantity. Movement patterns follow the path of least resistance.

The lying leg lift identified a compensation pattern. The lying leg lift testing procedure: Lie down in a supine position, lift one leg as high as you can and bring it back down. When I raised my left leg, a twist occurred in my right hip and my right quadracep externally rotated slightly. When I raised my right leg, I was able to lift it without any compensation on the left. I have been struggling with plantar fasciitis on my left foot.

The question is why? Why the left and not the right and left? I am compensating and I may have some referred pain. This referred pain may be coming from a trigger point in my soleus muscle.

Why is Pain Referred?

With certain muscles, the reality of referred pain can often be demonstrated by simply pressing on a trigger point that is bad enough to reproduce part of its referred pain pattern. It’s a little harder to explain why pain is referred at all.

Research on pain referral is difficult because the mechanisms of the human nervous system are so unimaginably small. The tiny electrochemical impulses in the nerves can be detected and measured to some extent, but not with accuracy or great discrimination.

In addition, there are ethical limits on how far you can go in pain experiments, whether with animals or humans. Nevertheless, scientists have made a number of suppositions about how pain can be displaced from its cause.

The easiest theory to accept regarding referred pain is that the signals simply get mixed in your neurological wiring. Sensory inputs from several sources are known to converge into single neurons (nerve cells) at the spinal level, where they are integrated and modified before being transmitted to the brain.

Under these circumstances, it may be possible for one electrical signal to influence another, resulting in mistaken impressions about where the signals are coming from.

The Functional Advantage of Referred Pain

On the surface, this looks like bad design, but the displacement of pain seems too consistent to be accidental. Referred pain occurs in very predictable patterns in everyone, with only small variations. This predictability implies that there may be some functional advantage to the referral of pain.

It’s notable that referred pain occurs very often in or near a joint, where pain is more likely to make you modify the activities or conditions that have created the problem.

Trigger point self-massage can help. Many massage therapists are familiar with the “trigger point” technique. Whether you are massaging yourself or getting a professional massage, using trigger points to release taut muscles can bring relief.

Sources:
Claire Davies
Lee Burton, PhD, ATC, CSCS

Searching For A New Goal April 19, 2007

Posted by Lisa Sabin in Crosstraining, cycling, fitness, Fitness Goals, Recovering From Injury.
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I am one of those people who need a goal to stay engaged in my fitness routine. There is always a race to run, an event to keep me training. I was never consistent working out until I fell in love with running. Now that I am not running as much, I am having a tough time staying motivated.  I think I need a new short term goal.

I am trying to do a lot of crosstraining, as I am recovering from plantar fasciitis. I’m scheduling with yoga classes with friends. I am going to take a strength training class with my friend Dot. As we get into cycling season and triathlon season, I am finding the urge to get on my bike again.

Last Summer I put together a riding group that met on Thursday nights.  Sometimes we rode out to Redmond Towne Center (26 mile trip) and sometimes we did hills.  Often it was just me and one other dedicated rider, and we’d play it by ear.  The training was relaxed and fun.  I ended the Summer feeling strong on the bike for my triathlons. 

I am thinking about doing the 7 hills of Kirkland at the end of May.  The elevation is 3,023 ft, but the course is only 38 miles or so.  Anyone interested?

5.5 Hilly Miles April 18, 2007

Posted by Lisa Sabin in Bloomsday, Recovering From Injury, running.
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Robyn and I ran another hilly course today. I am no longer committed to running Bloomsday. I have to admit that I am a little disappointed that I won’t be running. I know that it’s the best thing for me, to give my body the time it needs to heal. Robyn runs Bloomsday every year. I have trained her for many Bloomsday’s over the last 6 years. We are going to do a few more runs to make sure she is ready for May 6th.

I woke up to a forecast of clouds and rain, typical Seattle Spring. We ran one of our usual courses through Medina. I was tired from helping out with my daughter’s volley ball team last night. I agreed to be the “Team Mom” again, but couldn’t sit on the side lines while they were practicing. After coaching gymnastics for many years, I find that I am a coach at heart. I have to get involved!

The kids are great. I think I will help Phil and Craig run the practices. It will take my mind off worrying about when my plantar fasciiitis will be gone.

Robyn and I made it though the hills. It was a little easier this week. Next week will be our last long run, hopefully we’ll get some good weather. All good runs end with a latte’

Cheers

Recovery-Listening To My Body April 17, 2007

Posted by Lisa Sabin in Bloomsday, Fitness Goals, Injury Prevention, Plantar Fasciitis, Recovering From Injury, running.
2 comments

I decided against running Bloomsday. I spoke with my coach and determined that I am not ready for a hilly, tough 12K yet. I am able to run the distance, but I wouldn’t set any land speed records. If I ran it would probably prolong my recovery from this evil, pernicious plantar fasciitis!

I am feeling better during my training runs, but I am feeling pounded and tight afterwards. I hate being injured! It’s no fun!

Here are the actions I am taking:
2 days running instead of 3 (No hard surfaces)
2 days of Yoga instead of 1
2 days of Strength Training (Regularly, sometimes I am inconsistent)
2 days of cycling or other non-impactful cardio

I did spin class twice last week and now I am a little sore. I haven’t taught spinning or taken class in about 6 months. Hopefully, I will discover a balance that will keep me fit and allow me to recover.

Boston Marathon April 16, 2007

Posted by Lisa Sabin in boston marathon, Endurance Training, fitness, running.
1 comment so far

I have a client named Steve, who’s daughter is a medical student at Tuft’s. She and a bunch of fellow students are running in Boston right now. Each student raised $1,000 or more for the school and trained together for the marathon.

This is her first marathon and the training has been a lot of fun. She has done the STP, in 1 day many times, so I know the run she’s used to endurance. I heard the they got a rainy start. Hopefully, it will clear up. Good luck Boston Marathon Runners! I wish I were there with you!