Sunday’s run was a memorable one. We got to Forrest Lane and everyone had traction except for Bob, who had destroyed his newest yaktraks on Sandwich Mt. Saturday. Matt was there to make sure Bob got screwed or at least his shoes did. Then we were off promptly at about 7:08 with no sign of Layce or Kevin. All went well as we headed up over the dam following the single track toward the infamous rake. Somehow we went off trail before crossing the first Mass Mudder trail. When we popped out on one of their four wheeling trails we turned along it to look for the single track we’d been on. Thirty minutes later after circling four wheeler hell and staying out of the deep puddles we broke out on to the pipeline. Running the pipeline was great for about 100 yards as we followed a smooth snowmobile track then it was back to post holing or twisting your foot into an old frozen footprint. Taking the dirt road over toward School St. had some nice ice flows. We turned towards Rt 128 and ran in tire tracks then found the only stretch of bare ground to be found. For about a minute our pace may have gone as low as 9 minutes. Arriving at the far end of the rake trail, I turned onto it determined to navigate it back better than I did on the way out. Wishful thinking! We got to the rake site with no problem. About 5 minutes after that a short detour put us back on the Mass Mudder trails. We turned around got back on the single track. I announced it should be about 10 minutes back. That would have been true if I hadn’t missed the next turn. Straight was a long route back to the ice covered dirt road we had been on earlier. Zach let us know he was in big trouble if he wasn’t home soon. Reaching the pipeline its about a 12 minute run in summer conditions back to the cars. Zack figured he could make it in 20, he didn’t. Finally finishing Paul let us know we covered 8.5 miles in 2 hours and 27 minutes. That’s an average pace of 17:18 per mile for those of you who are math challenged. JD was not to be seen. If he was there he gave up before we got back. I hope we can have almost as much fun next week at Laurel St.
You’ve been given one last chance to enter the New Bedford Half. ¬†If you’d like to run it I need your information TODAY and I will send it in. ¬†Cost for USATF team members is $45. ¬†Email me at firstname.lastname@example.org.
I also sent an email out about this, and noticed that many of you have not yet joined the email list. ¬†Please do so! ¬†This will be all mass emails will be sent out. They will be relevant and sporadic. The form is on the right sidebar.
Only ten days left until the close of the Mt. Washington lottery. ¬†Don’t miss out!
Silly question. ¬†We are runners. ¬†We are never bendy. ¬†We are the ones in the back in yoga, dreading the words “forward fold.” ¬†It’s comical to think we could touch our toes, and our hamstring stretch looks kind of like “sitting down” for the more flexible people of the world.
We devote hours a week to activities that tighten muscles. ¬†We are unlikely to be truly flexible, ever, no matter what we do. ¬†Which is all the more reason to stretch. ¬†When your hips hurt, or your knees hurt, or your back hurts, nine times out of ten what is really going on is tight hamstrings or a tight IT band. ¬†We know this. ¬†Why don’t we do something about it BEFORE it’s a problem!?
With the mountain lottery open and months of very hard training ahead before we get to the sheer rainbow glittery joy of running up the auto road (hah!), I’m going to challenge you –and myself–¬†to make these 5 things a part of your training routine. ¬†Every day.
1. Make friends with your foam roller. ¬†If you don’t have one, get one. ¬†They are easy to find and they work miracles. ¬†Roll out your IT bands every single day. ¬†Don’t wait until they’ve gotten so tight that just putting weight on the roller makes you start to cry a little. (Not that I have ever struggled not to cry while rolling out my IT bands. Nope. Not me.)
2. Hamstring stretch. ¬†Really stretch your hamstrings. ¬†Not the back of your hyperextended knee. ¬†Your hammies! ¬†Since we’ve established our hamstrings really don’t move, stand up with one foot on a chair/bench/whatever. ¬†Lean over and grab your hamstring. Start to straighten. ¬†Feel that stretch in the middle of your hamstring? ¬†Yep, that’s what you want. (and don’t lock your back leg like I appear to be doing in this pic. ¬†The photobombing puppy tried to cover it up– such a good dog).
3. While we’re busy bashing up our ankles on frozen over postholes from two months ago, lets give all those little supportive muscles some TLC. ¬†Sit on the couch, and the draw the alphabet with each foot. ¬†This will do wonders for your ankles and your shins.
4. Your gluteus maximus gets all the glory, your gluteus minimus causes all the problems. ¬†Stretch that sucker out. ¬†Lay on your back, foot up flexed and knee at a right ankle, other leg crossed *below* (not on!!!) your knee, and bring it up towards your face. ¬†It feels great ¬†in an awful sort of way.
5. While you’re on the ground, give your hips some love. ¬†Lay on your back, grab one foot at a time, and bring it up at a right angle towards the floor. (half happy baby for you yoga peeps). It will work wonders on your hips and hamstrings, and your spouse and children will greatly enjoy mocking you, because you will look ridiculous. It’s a win for everyone!
And there you go…less than 10 minutes a day and you’ll prevent all kinds of injuries.
Here at Team Gloucester, buttons and collars are standard attire for the gentleman runner. ¬† But the folks over at INKnBURN have stepped it up a notch! ¬†Ladies and gentlemen, it exists…the PERFECT attire for the gentlemen runner (yes there’s a women’s version for the finer ladies among us as well.)