Weekend Pacesetter (Jan. 15-17, 2010)

TREAD
Stuck in a treadmill rut? Try one of Runners World’s coaching videos on YouTube and boost your marathon fitness even when staying indoors.

PLAN
What are you Endurance goals for 2010? For Siobhan Clarke, it is the opportunity to run in an event for NF Endurance. Karen Trommer wants to run more and walk less at the ING Georgia Marathon in March. Jennifer Walsh would like to be able to complete the “Friends Ride for Neurofibromatosis” — 85 miles along Cape Cod, Mass. on a bicycle. Send us your Endurance goal and maybe some strategies you plan on using too.

CHEER
We have 17 runners at the P.F. Chang’s Rock ‘n’ Roll Arizona Marathon and 1/2 this weekend. So far they have raised more than $2,400 for NF research. Check out their efforts here. Steve will also be hiking the Grand Canyon with Bill Hardy.

2007 NF Endurance Team in Phoenix, Ariz.

Take Three with Tracy

S-T-R-E-T-C-H-E-D to the Max!
If you are ever pressed for time (and who isn’t?) and aren’t too inhibited to implement the following stretches, then it will be easy to incorporate them into your everyday living activities. Many people ask, “What is the big deal about stretching anyway?”
1) stretching can improve your flexibility which will lessen the risk of injury as you train, 2) stretching will improve your recovery time as you train and 3) stretching properly can actually improve your muscle balance and therefore your performance.

Think of your muscle systems as being pulleys.  One group pulls (contracts) as the opposing muscle lengthens.  If you are continually cycling, for example, your hamstrings are contracting hundreds of times per mile.  Your quads (thighs) contract as you push down on the pedal and the back of your legs (hamstrings) contract as you pull your foot through the downside of the pedal stroke.  While your legs are in a 90 degree angle for long periods of time, the muscles will tighten in that position. Stretching is imperative to achieve muscle balance and joint flexibility.  For running, the same effect is similar.  The quads and hams are continually firing and working in an alternating state of contraction.
How can you continue your stretching program as you go about your daily activities?

1)    From your desk chair scoot to the right and keep your left bun on the seat.  Bend your right leg up behind you and hold your ankle, pulling your heel into your glute.  Keep your right hip open and press it forward to get a deeper stretch that releases the hip flexors. Hold for 20 seconds then switch sides.  Don’t worry about what your coworkers say or think – you are improving yourself.  This is probably not a good idea if you ladies are wearing a skirt, however.
2)    If you have a job that requires sitting for extended periods of time, be sure to get up at least once an hour and stretch out your lower back.  Stand behind your chair with your hands on top of the chair back.  Arms and legs are straight but not locked.  Head is in the neutral position with eyes looking at the floor or at your shoe laces.  Bend at your hips and step back until you are in a 90 degree angle.  Feel the stretch in your hamstrings, lats (rib area in back) as well as your middle back.  Be careful that no one is behind you or else you might just bump them with your rump!
3)    While you are in line somewhere or on the phone, it’s a great time to multitask and stretch your calves.  Simply step back with one foot and press your heel into the ground.  If that feels too funky in public then try a less-obvious way:  push your heel out in front of you, lifting your toes back toward your body.  Careful now – don’t trip anyone!

Take Three with Tracy

Tracy admits that Aquaman is her superhero (see staff notes), and she constantly feels as if she is “swimming” in her ‘to do’ list,  so maybe it’s no surprise that she placed third overall in
her aquabike event this past weekend.

1. What is an Aquabike event? Tracy completed a 1/2 mile swim (750 meters), a 12 mile bike ride and a quick run through the transition area to the finish line.

2. Why isn’t there a running component? “What I learned about the aquabike event is that there are many athletes, who for whatever reason, are unable to run long distances or just don’t like to,” said Tracy. “An AquaBike is a great outlet and it’s growing in popularity.” In fact, USA Triathlon statistics have shown an increase from 30 events in 2006 to 60 events in 2008. Even after rupturing a disk in her back, Tracy was able to still compete in the event this weekend.

3. Where can I find an aquabike event near me? For a listing of USAT sanction events, check out the USAT events calendar. And, don’t forget to sign up at nfendurance.org too. You can always sign up as “EVENT NOT LISTED” even if the event is not listed on our schedule of events.