Weekend Recap

The weekend plans were ruined by thunderstorms. We were going to go to Flagstaff and spend the weekend camping and hiking but halfway there it started to rain. Then it started to pour. We continued to drive, hoping the rain would stop. We got to Flagstaff and it was still raining. We went to dinner and drove around the town. We thought we could wait it out. There was no way we could set up our tent so we rested in the car. By midnight we decided to turn around and go home. It was a very disappointing trip. I stayed inside our house the rest of the weekend and read books, watched movies, and baked. Saturday evening I walked about 5 miles. I intended to walk today but finished less than a mile. I've been doing ok with the walking plan and overachieving on the cross training. I really enjoy step aerobics. I could go every day of the week but I need to cut back and do more walking.

Virtual Trainer 16 Weeks

Countdown: 16 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	8 miles	Easy walking
Sunday	6 miles	Easy walking

Training Tip of the Week: Kneecap Pain

"I have this grinding sound when I bend my knee."
"My kneecaps ache after I walk."
"I can’t squat or kneel any more."
"When I sit for a long time and then stand up, I have severe pain all over my knee."

If you have these symptoms, you may have patellofemoral pain syndrome, or runner’s knee.

Patellofemoral pain can occur from overuse of the knee in sports and activities such as running, walking, jumping or bicycling. The kneecap fits into grooves in the end of the thigh bone (femur) called the femoral condyle. With repeated bending and straightening of the knee, you can irritate the inside surface of the kneecap and cause pain. This syndrome also may result from the way your hips, legs, knees or feet are lined up. If you have wide hips or underdeveloped thigh muscles, are knock-kneed, or have feet with arches that collapse when walking (a condition called overpronation) you may be pulling your kneecap out of it’s groove and causing your pain.

What are the symptoms?
The main symptom is pain behind the kneecap. You may have pain when you walk, run or sit for a long time. The pain generally is worse when walking downhill or down stairs. Your knee may swell at times. You may feel or hear snapping, popping or grinding in the knee.

How is it treated?
Treatment includes the following:

1. Place an ice pack on your knee for 20 to 30 minutes, 3 times a day for 1 week.
2. Elevate your knee by placing a pillow underneath your leg when your knee hurts.
3. Take anti-inflammatory pain medication, such as ibuprofen, as prescribed by your health care provider.
4. When the pain is decreased, start to strengthen your thigh muscles to get the kneecap back in it’s groove. See exercises below.
5. Infrapatellar strap (a strap placed beneath the kneecap over the patellar tendon) or a neoprene sleeve with a cutout for your kneecap may give you some support.
6. Have your gait checked for overpronation. Arch supports may be necessary. If your symptoms do not improve seek medical advice.

Training Walk & New Shoes

I did a 7 mile training walk with a group of other 3 Dayers today. I woke up at 5:00 am (and hit the snooze button until 5:15). We met up at Foot Solutions in Litchfield Park. We did a four mile loop followed by a three mile loop. Total mileage was actually 7.34 miles. The weather was cool for a July morning is Arizona but very humid due to the monsoon season. It was a nice walk with some good company.

We ended the walk at Foot Solutions. They surprised us with fruit, water, and Gatorade. It was wonderful! Foot Solutions hosted a clinic about shoes and socks. They gave a short lecture about properly fitting your feet for good shoes and socks. There are three types of walkers, over-pronaters, neutral, and under-pronaters. After the lecture they measured our feet and watched us walk. Then a computer measured the pressure from our feet and printed a color graph of the pressure in different areas. I found out that I am an under-pronater. Only 5% of people are under-pronaters. They also recommended arch supports for my feet because my arches collapse when I walk.

I found some more information about over-pronating and under-pronating on http://www.runningforkicks.com/definitions.asp


Pronation is simply the process feet follow when hitting the ground during running or walking. The heel strikes first, then the foot rolls down through the arch to the toes. Ideally, weight is distributed evenly across the foot during this process– in a “neutral stance.” However, many runners inadvertently allow their feet to roll inward or outward– conditions called over- or under-pronation.

Without the proper support, over- and under-pronaters can suffer from:

• foot, leg and knee strain
• shin splints
• runner’s knee
• calluses
• or pinched nerves

With this in mind, we’ve hand-picked fitness shoes which help stabilize the foot and provide extra support– minimizing strain and enhancing performance.

NEUTRAL STANCE

• Tendency to maintain an evenly-balanced stance while running.
• Pull out an old pair of running shoes and look at the soles. You’re likely to have a neutral stance if the wear is relatively even across the inner and outer arch.
• Our recommended “neutral” shoes combine even support, stability and cushion.

SEVERE TO MODERATE OVER-PRONATION

• Tendency to allow the foot and ankle to roll inward while running—potentially causing foot, leg and knee strain, shin splints, runner’s knee, calluses or pinched nerves.
  
• Pull out an old pair of running shoes and look at the soles. You’re likely a severe to moderate over-pronater if there is extremely heavy wear on the inner arch.
  
• Our recommended shoes for severe to moderate over-pronaters provide extra support and stability– facilitating a more balanced stance and minimizing strain. You should notice a significant difference in your comfort level and performance.

MODERATE TO MILD OVER-PRONATION

• Tendency to allow the foot and ankle to roll slightly inward while running—potentially causing foot, leg and knee strain, shin splints, runner’s knee, calluses or pinched nerves.
• Pull out an old pair of running shoes and look at the soles. You’re likely a moderate to mild under-pronater if there is somewhat heavy wear on the inner arch.
• Our recommended shoes for moderate to mild over-pronaters provide extra support and stability– facilitating a more balanced stance and minimizing strain. You should notice a difference in your comfort level and performance.

UNDER-PRONATION

• Tendency to allow the foot to roll outward while running.
  
• This condition affects fewer runners than over-pronation, but it can also cause foot, leg and knee strain.
• Pull out an old pair of running shoes and look at the soles. You are likely an under-pronater if you notice heavy wear on the outer arch– from the heel possibly to the toe.
• Our recommended shoes for under-pronaters provide extra support and stability– facilitating a more balanced stance and minimizing strain. You should notice a real difference in your comfort level and performance.

I tried on some shoes that they recommended. The Brooks and New Balance were the best shoes for my feet. I thought the Brooks were a little too narrow in the right toe area. I decided on the New Balance. I can't wait to start walking in my new shoes.

Virtual Trainer 17 Weeks

Countdown: 17 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	4 miles	Easy walking
Sunday	3 miles	Easy walking

Training Tip of the Week: Walking Technique

I know what you’re thinking. How hard can this be? Everyone knows how to walk. But, when you are walking 60 miles, technique can be the key to preventing injury and increasing your walking speed.

Four common walking errors:

Staring at the ground: Keeping your head down and shoulders slouched can lead to tightness and fatigue in the upper back, neck and shoulders. Focus your gaze off at the horizon and not down at your feet or the ground just in front of you. This will tend to pull your whole body more upright. Pull your shoulders back and chest forward.

Taking an extra long stride: This can lead to sore shins, tightness in the back of the thighs (hamstrings) and a jarring thud with every step. Try rolling, not bouncing, from one stride to the next. Try to put your foot down as fast as you can. Don’t reach for the longest possible stride. Feel you body glide along the ground and try not to let your heels slam into the ground on each step.

Chicken wings: Elbows flailing out to the sides with each arm swing can cause neck, shoulder and upper back pain. Feel your thumb rub the waistband of your pants as your hand swings back and then stop it there. Don’t let it swing any further back. Imagine trying to elbow the walker directly behind you. Don’t let your hips have an exaggerated side-to-side sway.

Hyperextending your back: Excessive arch in the low back can cause tightness in the lower back and upper gluteal (buttock) muscles. Keep your rear end tucked underneath you by gently pulling your navel into your spine and flattening your stomach.

Virtual Trainer 18 Weeks

Countdown: 18 Weeks

Your Training Schedule for This Week:
Monday Rest
Tuesday 3 miles Easy walking
Wednesday 15 minutes Moderate cross-training
Thursday 5 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 7 miles Easy walking
Sunday 6 miles Easy walking

Training Tip of the Week: Shin Splints
Shin splints is a term broadly used to describe pain in the lower extremity. Most commonly it refers to medial tibial stress syndrome. People will describe pain in the inner part of the lower half of the shin. At first the pain may begin at the start of exercise and then decrease after a warm up period. However, with continued exercise the pain can become constant.
Shin splints are caused by overuse from repetitive activity. Walking increases the size and strength of your calf muscles. The calf muscles on the back of your leg can create an imbalance of forces on your anterior leg and cause inflammation. To prevent shin splints, adequately warm up your anterior and posterior leg muscles before exercise. See the stretching tips in your 3-Day Handbook.
If you experience shin splint pain, decrease your walking mileage and focus on stretching. Start with the runners lunge stretch for the calf or put a towel around your foot and pull your toes up towards your head. If you can, try sitting on your knees and feet to really stretch the front part of your leg. Be careful because this is hard on your knees. Freeze water in a paper cup and ice your shins right on the bone for 5 minutes, three times a day. Consider adding an over the counter arch support and check your shoe for adequate shock absorption.
Once you have stretched and your pain is decreased, begin strengthening exercises. Start with toe taps, first straight up and down then right and left. Add heel raises and toes raises. Finally, put a towel on the floor and, keeping your heel on the floor, use your toes to grab an edge of it, pulling it towards you. Try to increase your walking gradually and alter your walking surfaces to include grass, dirt, and track surfaces as much as possible. If your symptoms do not improve or get worse, see your doctor for evaluation.

Virtual Trainer 19 Weeks

Countdown: 19 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	6 miles	Easy walking
Sunday	5 miles	Easy walking

Training Tip of the Week: Stretching

Stretching is the key to helping you maintain flexibility and avoid injury. You will be amazed by how much it helps your walking. To help increase your flexibility you might want to consider adding a yoga or Pilates class into your training program.

Some guidelines for stretching are:

• Warm up first (walk for 3 to 5 minutes).
• Hold each stretch for 10 to 15 seconds.
• Achieve the stretching position gently. Do not bounce.
• Only stretch within your limits. If you feel any discomfort, stop.
• Remember to breathe while stretching.
• The most important stretch is after your exercise.

Here are some stretching tips to follow while on the event:

• Stretch 5 minutes per hour.
• Stretch in the morning before you hit the road.
• Stretch at all the pit stops.
• Stretch waiting for the port-a-potty.
• Stretch at a red light.
• Stretch at a green light.
• Stretch when you come into camp.
• Participate in organized stretching in camp each evening.