More Info On Injuries And Training

                     Continuing on one part from last times post, I wanted to talk a little more about injuries and training.


                        I also forgot to give a shout out to two other local guys who've helped with my injuries. One is Kung Fu/Tai Chi/Chi Kung master. Even though Tai Chi is a martial art/health art some of the aspects, especially the emphasis on posture , is important no matter the activity ( throwing a punch, running,etc) if you want to prevent injury. But he's also helped when i've had injuries. Using Tui Na massage and the almost lost art of bone setting especially, has helped with fractures. I also want to thank massage therapist Michael Dicampli. He really helped loosen tight muscles on the week of the Navy SEAL Museum 5 K.


                         Again, I'm not a physical therapist but as a competitor as well as someone who's been injured I can speak from experience. Obviously try to avoid injury at all costs! Focus on form, avoid over training, do avoid static stretching before activity but do joint mobility/active stretching/warming up before an activity. I would also suggest foam rolling once a week or so.

                           If you do get injured, depending on the severity, if it's a muscle pull you may be able to work around it, again depending on the severity as well as the activity. For example, a we speak, my right knee , because of improper form, is strained. I'm still able to run, however I warm up good before a run, focusing on my glute medius , usually with squats or lunges. I also focus on my form during the run, not worrying about speed so much right now. On the other hand a dislocation or even worse, a fracture, will definitely stop you entirely, at least from certain activities. If you shoulder was dislocated you wouldn't be able to punch or press for example. Or if your ankle complex was fractured running will be out of the question. You may be able to do other exercises that don't involve the injured area ( for example with a dislocated shoulder you could still probably bike, with a fractured ankle you could probably do seated presses,etc).

                             Of course see a doctor, then a physical therapist, Rolfer, chiropractor, bone setter, acupuncturist, or a massage therapist. Those guys should be able to get you back to action.

                          Have an injury free 2016.

2015 In Review & What We Can Learn

                  Well 2015 is over and on to 2016. I hope everyone had a good , productive 2015. I had a pretty good year. Let's get to it and see what we can do to improve.

                      I started the year limiting my running, in fact stopping for a few months due to potential lower leg injuries. I also limited ( and continue to limit ) shoulder work, specifically overhead presses. I however didn't stop working out and neither should you.


                        While I was limited in shoulder pressing I could still use my contraction/pulling muscles , specifically my lats.  This meant dead lifts , both weights and 1 leg body weight, along with adding pull ups. Remember, with pull ups, if you have shoulder problems you have to make sure you don't hyper extend at the bottom point. Take my word on that!


                            To get back to running I focused on squats, again both weights and 1 leg body weight, then the elliptical machine, then jumping rope, then plyometrics, finally getting back to running.


                              Even running took time. I focused on drills, specifically those with emphasis on correct landing. I also realized that racing would take time.


                               Well eventually I was able to race . My first race of 2015 was important in many ways. It was held on September 12th, in Vero Beach, with the unusual distance of 3.43 miles. It was in honor of the 343 firefighters killed by the terrorists on 9/11 at the Ground Zero. In fact there were New York firefighters among the runners. There were also firefighters and police racing in full gear. Truly inspiring. Never forgotten! America strong!

                              At the 3 mile mark I was under 24:00, about 23:35 +, dueling with an 18 year old Sheriff's Explorer the last 300 meters , finishing with a time of 26:37, 3rd in my age group, 15th overall!


                                My next race was also meaningful, especially for me. It was the New Horizon's Run for Recovery 5 K. It was held at Tradition Field near my house in Saint Lucie West.  I've always wanted to do a race there. But that wasn't the only reason . New Horizons helps people with addictions  as well as mental problems. As long time readers of my site/blog know I used to live a unhealthy life, including smoking alot. In fact, as of December 1st,( actually November 27th, 2000 , what would have been Bruce Lee's 75th birthday, I thought about it but actually quit on the 1st) it's been 15 years since I quit smoking. No patches,etc just quit. 7 + years I haven't had sweets. And 20 + years since I've drank. People from back then would be shocked!

                           I started out good and surprisingly picked up the pace, dueling again near the end, with fellow runner Ed Burrows. I finished 2nd among men, 3rd overall ,with a time of 22:36!


                           My next race was the Run To Row in Palm City which I did in 2013. This time instead of the 5 K however I did the 10 K.  I also celebrated my birthday by running this. I did pretty good except for taking a wrong turn off the Veteran's Memorial bridge, adding about :20 to my time! Nevertheless, I came in 4th overall , with a time of 48:39!



                              My last race of 2015 was my favorite, and almost always the toughest, the Navy UDT/SEAL Museum 5 K. It was high tide like last year but not as bad. The shoreline was slightly firm and not too slanted but hardly great. No excuses, nevertheless I managed to come in 2nd in my age group , 17th overall with a time of 26:04.

                                I also completed my longest training run to date, a 15.7 mile run around here in Port Saint Lucie! Took me 2:28:08 ! And even though it was in the new year, on January 2nd , 2016 I finally hit my long sought 20 pull ups! I'll write about how in the future.


                               Some of the things I learned was to focus on form whatever the activity , but especially running. Many of the injuries in running are due to improper form. This is in turn is brought on by imbalances/weaknesses in various areas ( weak hip flexors, hamstrings, etc).  So find where your weakness may be and work on fixing them. That may require a physical therapist or body specialist, which is beyond this blog.

                            Of course an overall strength & fitness program is a must. How you approach is it may vary depending on your specific needs  ( boxer, sprinter, military recruit,etc) but as I've repeatedly said,  maximal strength ( often determined by maximal squats, dead lifts, presses ) should be your basic starting block.  Then you can add as needed for your activity ( short, explosive work for a sprinter, endurance work for an endurance athlete,etc) along with practicing your activity ( bag work & sparring for a boxer, swimming drills for a swimmer,etc). Remember, specificity! For example, for all my races I did speed work ( quarter mile, hill sprints,etc) at least once a week.

                            I hope this post was useful.  So stay healthy, avoid injury, train hard but smart, and have a productive 2016 !

                             Special thanks to so many . Too many to list!  But a few , on the web include, naturalrunningcenter.com , stewsmith.com & helmingathletics.com. Locally a big shout to Ari Globerman, Kurt Barnhill & Bob Haviland. You guys, with your advice, helped get me back and stay in the fight!

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