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We are organizing a loose group of social runners to do the Frisco half marathon in April - if you have ever wanted to run a half marathon, this is your chance!
Whatever your fitness level - and I am not kidding - anyone can do this if you put in the work (and its not that hard)! There is plenty of time to get ready, even if you're a walker!
I am not a professional trainer, but I have run a few marathons and have taken running classes at Lukes, so I am happy to help with any training advice. I will provide a training schedule for different levels of runners as well as create run maps for the Saturday long runs and coordinate the post run breakfasts!
Kids are welcome to train for the 5K - my daughters (8 and 10) will be running (and complaining).
The link to the Frisco half is http://runtexasbigstar.com/
and I have created a team named Happy Trails
Hope you are up for it!
Texas Big Star Half Marathon & 5k Each year in April in Frisco, Texas. Presented by the North Texas Community Giving Foundation, in partnership with The Tug McGraw Foundation runtexasbigstar.com
I am going to use Hal Higdons mileage for this. Its a pretty straight forward training plan.
One thing that I do is make my long runs on Saturday and then have Sunday as a full day of rest. When the runs get long (and they wont really until the end), I also rest Friday.
I will start having the Saturday morning runs on January 14th. I will be at the cul de sac driveway in the back of Fisher Elementary (by the basketball nets) at 7:00 AM. As I have no idea on how many (LOL or any) people are going to show up, I will head out soon after.
I will draw up the weekly course and post it here...
Hal Higdon Training Programs Hal Higdon offers more on his Web site: halhigdon.com. More training. More tips. More information on the sport of running Hal's thoughts and ideas. halhigdon.com
Independent training starts on Monday, January 9th and the group runs on Saturday, January 14th.
Beginner - 2-3 miles on Mon, Tues, Wed and Thurs and rest Friday. Focus on minimizing walking time by controlling your pace. Make sure to start SLOW! if you need to walk, who cares, just try to control your pace so you maximize your run time.
Intermediate - 3 miles on Mon, Wed and Thurs. Cross train for 40 minutes on Tuesday and rest Friday.
On Saturday, we need to do a total of 5ish
First, we will do a 1.15 Mile loop for the kids
And then a 4 mile loop
Google Maps Pedometer / GMaps Pedometer for Running, Walking, Cycling, and Hiking Google Map Pedometer - GMaps Pedometer to map and compute running, walking, cycling, and hiking distances mappedometer.com
Effective—and totally natural—therapies that relieve sciatica
Q: I have recurrent sciatica, which is a serious pain in the behind. Can you suggest any natural health tips?
—Aimee T., Bend, Ore.A: Several years ago, I herniated a lumbar disc while running on pavement. This kind of pounding “compression” is one of the most common causes of herniated (ruptured) spinal discs, which is a leading cause of sciatica. Another cause of sciatica is muscle compression, which is known as piriformis syndrome.
The sciatic nerve is the largest nerve in the human bodyMultiple strands of nerve fiber form this huge nerve; the strands weave together as they emerge from the spinal cord in the lower back area and pass under the deep muscles of the buttocks, through a notch in the base of the pelvic bone “girdle,” and then splay out and down the legs. The branches of the sciatic nerve cover the front, sides, and backs of the legs, all the way down to the toes. Severe injuries to the sciatic nerve can compromise bowel and bladder function—this is a medical emergency, so go to a clinic immediately if you have back/leg pain accompanied by loss of bowel or bladder control. Loss of motor function always signals an emergency.
There are many options for reducing sciatic pain with natural approaches and home remediesFirst, distinguish whether the sciatic pain is due to nerve compression (usually because of a bulging or herniated disc) or piriformis syndrome. In the latter, the piriformis muscle, located under the gluteus muscles, goes into spasm and contracts. The tightening of the piriformis muscle puts pressure on the sciatic nerve, which lies beneath the piriformis muscle, causing inappropriate firing of the sciatic nerve. The resulting pain, which can be local (in the buttocks) or go some or all of the way down the leg, can be debilitating and prohibit sitting or lying on the affected side. Getting up from a chair or bending over to pull on boots can be excruciating.
If you put a heating pad on your bottom for 20 minutes or so at bedtime and the pain is better in the morning, it is likely your pain is a muscle problem, such as piriformis syndromeFor relief, stretch the piriformis several times daily. It can be difficult to stretch this muscle because it is so deep. The piriformis covers a short distance from the outer edge of the sacrum (the base of the spine) to the top of the femur (thigh bone). To stretch the piriformis, lie on your back on the floor and bring the knee of the affected side toward the opposite shoulder (i.e., if your sciatica is in the left buttock or leg, bring your left knee toward the right shoulder). Back off if this causes pain. If you have piriformis syndrome, avoid doing the King Pigeon yoga pose, which creates outward rotation of the femur.
However comforting heat may feel, discontinue use if your pain is worse in the morning; try ice instead, especially 5 to 10 minutes before bedIce is beneficial for nerve inflammation. If your sciatica improves with bedtime icing, the problem is inflammation, which is most likely caused by a ruptured or bulging disc. When a disc, which acts as a shock absorber between each bony vertebra, bulges or ruptures, it puts insistent pressure on the sensitive nerves of the spine. Sometimes a ruptured disc creates so much “debris” in the area adjacent to the spinal cord that surgical removal of the squeezed-out inner disc material provides the quickest relief. However, many recent studies have shown that although patients receiving spinal surgery usually feel better sooner than their counterparts who eschew surgery, two years later there is absolutely no difference in pain levels or functioning between the surgery and the no-surgery groups. If you are willing to take a little time to heal, you will likely end up better off without surgery.
Once you have determined your sciatica is from disc pressure on the sciatic nerve, it will be extremely useful to adhere to an anti-inflammatory diet for several weeksNo animal products, except fatty fish and eggs, no sugar; and plenty of turmeric, leafy greens, and water. Acupuncture can be effective, as can St. John’s wort—1,800 milligrams daily, as a nerve-healing agent—and high-potency B vitamins.
Conventional doctors offer a steroidal “dose pack”—usually 50 milligrams of Prednisone tapering to 10 milligrams over five daysThis can be helpful, but often doesn’t work more than once or twice. However, if the dose pack does help, this confirms that the problem is due to inflammation of the sciatic nerve. Sometimes steroidal anti-inflammatories are injected right into the affected area to block the natural agents of inflammation. Again, this may work once, but is not typically a permanent solution. The real solution will take a little time and perseverance. Avoid sitting for prolonged periods, and try walking gently for 20 minutes twice daily. If you need to sit, place a soft pillow under your bottom, and roll a hand towel into a small bolster to put behind your waist. This will help maintain the natural curvature of your lumbar spine (low back) and prevent slumping—the absolute worst posture for sciatic nerve compression.
The single most important aspect of preventing recurrent sciatica is improving your core strengthI teach my patients an easy routine of 14 exercises that takes about 15 minutes to perform. (For more detail on this routine, go to dremilykane.com and search for low-back exercises.) If you have sciatica, maintaining a commitment to this 14-exercise routine can firm up your core, which is key to stabilizing the lower back and preventing future compression trauma. Done faithfully, this routine can save your butt!
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