I found this article on how to avoid slips and falls in the winter interesting.  I have another suggestion.  Run indoors.

By Nikki Kimball From the January 2009 issue of Runner’s World
Running on wet, snowy, or icy roads makes us vulnerable to slips and falls. But if you work on improving your proprioception-the ability to sense the position and movement of the body-you’ll improve your balance and reduce your risk of taking a spill while running outside. Do these easy exercises once or twice a week after an easy run.

Hold steady: Stand on one foot. When that becomes easy, close your eyes and hold for 20 seconds. Do four repetitions on each leg.

Hop to it: Standing on one foot, hop side to side and then forward and back, regaining full balance each time you land. Do this for 20 seconds on each leg. Once you can do four reps with good stability, move on.

Play by the numbers: Place five pieces of tape, numbered one to five, on the floor within hopping distance of each other. Hop on one leg from one piece of tape to another in any sequence. Then have a friend call out the numbers you should hop to so you can learn to move quickly in unexpected directions. Practice on each foot for a minute. Take a 30-second break, then repeat.

Nikki Kimball, a physical therapist in Bozeman, Montana, was named USATF’s Ultrarunner of the Year three times.

Weight: 264.5# (-9#)  I haven’t exercised much at all this week.  The least I have worked out most of the last few months.  Today, Tina mentioned that training too much out of schedule (jumping from 13 miles to 16 miles) can cause injury and Bing had heard that it can reduce your immune system.

I thought a few days ago that I might be coming down with a cold.  I seldom miss work from a cold (I usually miss work in that I am in the hospital) but I have started to sneeze and have congestion.  I think I am sick.

Instead of running today, I took a nap.  Not my norm.  My plan is to lay low for another week and hope the cold goes away.  I really hope I can get a few 6 mile runs in before the end of the year in that I am only around 12 miles short of hitting 750 I-Pod miles for the year.  Not bad for a Clydesdale Master Penguin.

Resistance Training: Today Bing and I met with Tina, Healthy Inspirations, to learn some Excercise Ball and Band training exercises.    Our hope is that we can build up our core. 

I asked Tina how many runners go through much training we all agreed that not enough do and so many that don’t get injured.  I know a lot of runners who run (and are injured) but I don’t know many that Cross Train.

Bing and I agree that anything that gets us off the couch is good and if the resistance training brings us only the slightest improvement in running, then its worth the effort.

Weight: 266#  (-7.5#)  I have been told not to train for a Marathon and lose weight at the same time.  I think I am finding out why.

Resistance Training:  I can’t say I look forward to my resistance training.  I also don’t put as much effort into it as I should but I know I have seen benefits from it.  I feel stronger in places I didn’t previously.  My endurance seems better.  I can leap a tall building in a single bound and once I was faster than a speeding bullet.

I found this article on resistance training that might be more enlightening on the subject than I am.  Enjoy

Training Tip – Resistance Training

It would be beneficial for all runners and walkers to be engaged in a regular program of resistance training. Further, the exercises incorporated into the program need to include those for both the upper and lower body. A common misconception among runners is that they do not have to lift with their legs because of all the running they do.

Generally speaking there are two primary reasons to be certain your weekly training time includes a planned program of weight lifting. First, lifting weights increases the strength of the muscles in the legs and upper body, which makes it easier for runners to manage more intense workloads while actually running. Second, weight lifting is not only good for your skeletal muscles, but also serves to strengthen all of the connective tissue in the joints. Tendons (connect muscles to bones) and ligaments (connect bones to bones) are the connective tissues that play a crucial role in maintaining joint strength and integrity, and many of the lower body overuse injuries commonly suffered by runners could be significantly reduced if the tendons and ligaments were strengthened.

Several recent studies indicate that only six weeks of weight lifting can significantly reduce or completely eliminate the pain associated with the patella bone in the knee joint, or “runner’s knee”. The strength benefits of weightlifting can also diminish the recurrence of many other common injuries, including hip and low back pain. By increasing major muscle group strength in the legs, hips, and upper body, as well as their associated connective tissues, weight training will aid in both injury prevention and also help to reduce the severity of injury when it does occur. Consistent weight training has also been shown to improve running performance and lower race times. Studies have shown that twelve weeks of weight training can decrease 10K race times by approximately 1 minute, and enhance running economy, which is defined as the amount of oxygen used for a consistent speed of running. Increased running economy will prolong the time to exhaustion for a runner, which will translate into less muscle fatigue in the later miles of a long race, like a half or full marathon.

Designing an Effective Program

Putting together the most effective and time efficient weight training program requires attention to training concepts many runners do not often consider. However, the benefits in running performance are worth the time invested. The key is utilizing a progressive resistance program that incorporates body weight, free weight, and machine exercises. Once a program is designed (see sample program below for an example), the following general guidelines should be adhered to each week:

· Train regularly (at least three days per week). Failure to hit the weights at least three days week each week is not completely ineffective, but the returns on your time investment are greatly diminished. · Training the muscles on both sides of a joint is highly important for proper balance, strength development, and injury prevention. In other words, when training the legs for example, do both leg extensions and leg curls; both sides of the knee joint. · To keep improving, a progressive resistance overload must be employed. Once an exercise becomes too easy with the weight you are currently using, it is time to increase the amount of resistance slightly. · Muscles move a joint through a full range of motion, and it is highly important to lift weights in that same manner. Never compromise range of motion when lifting for additional weight. · At least 48 hours is necessary recovery time before a muscle or muscle group should be stressed once again. For the best adaptation to occur the muscles and connective tissue need time to recover from the stimulus of the lifting session.

It is not necessary to have a gym membership in order to begin your resistance training program. Some simple dumbbells and a sturdy bench at home are all that is necessary. You may wish to add a balance ball to more fully train your core. During every exercise pay close attention to your posture, be sure to keep breathing while doing the lifts, and never perform the repetitions too quickly.

Sample Resistance Training Program

Quadriceps, gluteals, hamstrings, and hips: Squats down onto chair or bench, and walking lunges. To make these two exercises more difficult add weight to your hands by holding the dumbbells.

Calves: Standing heel raises. To make this exercise more difficult do the raises on a stair step and let your heels fall below the step and/or hold dumbbells in your hands while doing the raises.

Shoulders and upper back: Shoulder shrugs, try to lift your shoulders up to your ears with dumbbells in your hands.

Back: Dumbbell rows. Put your left knee and left hand on the bench to support your lower back. Let one arm dangle down while holding a dumbbell. Pull the dumbbell up as if trying to start a lawn mower. Reverse with your other hand.

Chest: Push-ups with your feet up on a chair or bench. Lower yourself until your chest nearly touches the floor. Keep your back straight and your stomach tight.

Biceps: Curls. Stand tall and curl the dumbbells up one arm at a time.

Triceps: Tricep kickbacks. Same position as dumbbell rows, then extend one arm back with a dumbbell in your hand.

Lower Back: Superman exercise–lie stomach down, lift your legs, lift your arms straight out in front of you, and neck as if you were flying. Hold the “flying” position for 20 – 30 seconds three times.

For each exercise do 2 – 3 sets of 12 – 15 repetitions.

Weight: 264 (-9.5#)

Doctor Appointment:  On Monday, I went to see a new Doctor.  I was with my old doctor since 1991 but he changed responsibilities and I did not like his replacement and going to them became  inconvenient after we moved.  Believe it or not, my new doctor said I was in fairly good health (except for my blood pressure, which Bing feels is high due to my salt intake.  I love salt).  He agreed to try and schedule me for a Stress Test, as I begin my marathon training.  I appreciate his support in that area.

The funniest thing happened as we wrapped up the appointment.  As he is finishing up his notes, he says “and you may want to lose some weight.”  ‘No fooling’  is all I can say.

WEIGHT LOSS BY THE NUMBERS

Runners love numbers, but we don’t always like the ones on the scale. Luckily, there’s a better way to track weight-loss progress. Here’s how to use an entirely different set of digits to get faster, fitter, and leaner—and shed those extra pounds.

By M. Nicole Nazzaro From the November 2009 issue of Runner’s World

Despite all the miles we log, races we run, and fudge brownies we forego, runners can still gain weight. When we decide to shed those extra pounds,  we typically track our progress by stepping on the bathroom scale. But sometimes seeing our weight flash up at us day after day can be more of a hindrance than help—especially if those figures have barely budged. On the bright side, runners like numbers (think of all those personal records, marathon pace charts, and meticulously timed interval workouts). And there are plenty of other stats out there that can give us a more complete picture of our overall health and help us lose weight. By tracking numbers that gauge changes in our fitness level, heart health, nutrition habits, and body measurements, you’ll not only slim down, but also take your running to the next level. So forget about pounds for a while and kick-start your weight loss by following these numbers instead.

BODY MEASUREMENTS

Keeping tabs on your body composition can help you assess your weight-loss and fitness progress in a way that the scale (which measures only pounds) can’t duplicate. These numbers will help you focus on losing fat, gaining muscle, and getting leaner—the best indicators of improved health and fitness.

BODY FAT Many runners get frustrated when they step on the scale after weeks of exercising only to discover they’re the same weight. What they’re forgetting is that they very likely have gained muscle and lost body fat—arguably a more positive health change than losing pounds. You can use inexpensive calipers like those from AccuMeasure (accumeasurefitness.com) to track body-fat changes. Take the measurement about one inch above your right hip. The calipers come with a chart you can then use to find your body-fat percentage. Levels for fit athletes range from about five percent to 17 percent for men and 13 percent to 24 percent for women.

TAPE MEASUREMENTS Taking your waist, hip, and thigh measurements on a weekly basis will help you quantify exactly how many inches you’ve lost. And a smaller waist is not only a marker of weight loss but also decreased cancer risk; the American Institute for Cancer Research notes that men are at a higher risk of cancer when their waist is 40 inches or larger; for women, the number is 35.

BELT HOLES Counting the extra belt holes you cinch up is an easy way to get daily feedback on your weight. “It was always a minor triumph when I realized my usual belt hole wasn’t working anymore,” says Jason Logue, a 36-year-old runner and attorney from Pittsburgh. In fact, many other runners interviewed for this article first noticed their progress when they had to pull their belts tighter—or buy a smaller one.

HOLY GRAIL PANTS Take that old pair of jeans you wore when you were at your desired weight and try them on periodically. Once they fit, you’ll know you’re at a healthy weight. Shanti Sosienski, author of Women Who Run, followed a similar approach. The Idaho-based runner used clothing sizes to measure progress. She went from a size 14 to a size eight—and dropped 15 pounds along the way.

COMPLIMENTS Okay, this isn’t exactly a measurement, but it is a sign your hard work is paying off. Logue didn’t realize how much he’d lost until friends started to tease him. “They called me David Byrne, after the Talking Heads singer with baggy suits,” he says with a laugh. He bought new suits, new belts—and inspired a few friends to shed their extra pounds