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Justin · Varsity Joined: 08 Oct 2001 Posts: 312 Location: London

I am happy to accept the role of Head Cheerleader, an idea which had my girlfriend in fits of giggles as she considered a mental image of me doing a cheering routine in a short skirt, with a pom-pom in each hand and a fixed, too-toothy grin.

Dan, bio yoghurt is, so it says on the carton, "made with a special blend of live cultures which gives the yoghurt a charactaristic mild and creamy taste". I can't vouch for the "live cultures" but it's low fat and unsweetened, unlike normal yoghurt.

Perhaps I can be your dietician as well...

Justin

Dan · Posted: Thu Dec 27, 2001 7:57 am Post subject:

A dietician with pom-poms? I'm not sure I could handle feeling like I'm on an infomercial! Smile

Dan

Micah Ward · Posted: Sat Dec 29, 2001 6:32 am Post subject:

I'm heading out this morning for my first run in over 3 months that will not include any walking. It's only a mile and a half but the come back has to start somewhere. The Holiday eating has ended so the serious weight loss can start.

Justin, as resident dietician, how do I work Murphys, Guiness and Bass into the weight loss program?

HAPPY NEW YEAR EVERYONE!!!!!

Dan · Posted: Tue Jan 01, 2002 10:22 am Post subject:

So, how'd it go?

Dan

Micah Ward · Posted: Tue Jan 01, 2002 11:42 am Post subject:

EXCELLENT!!!!!!!!!!!!

I did a couple of slow 1.5 mile "runs" last Saturday and Sunday. Took yesterday off and today did 2 miles in 18:40.

Yeah that is slow but it is a starting point and the best part was NO PAIN.

So the plan now is sensible eating and sensible training and a 5K no later than April. Actually April 20 for the Masters State Track Meet. Got to have a goal!
Micah

Dan · Posted: Wed Jan 02, 2002 8:37 am Post subject:

Very good, gotta start somewhere. Smile

Dan

Micah Ward · Posted: Sat Jun 08, 2002 3:34 pm Post subject:

Dredging up an old topic guys to give you an update. I missed the April Masters meet but there is good news.

I am up to 3.5 mile PAINFREE runs and I've lost 12 pounds. Very Happy

So next Saturday I'm off to South Carolina for a 5K. The time will be real slow but it will be my first race in 2 years. And it will be the first step toward some long held goals that keep getting interupted by injury.

So is anyone else racing and how are you doing?

Paul · Posted: Sat Jun 08, 2002 4:06 pm Post subject:

Micah, I just joined this site at the end of April, so I wasn't aware of this thread. Good luck in your race next weekend. I have never run in a race myself. I was hoping for something this summer, but I've had all kinds of problems, running and otherwise. If I can do some consistent training during the summer, I'd like to enter a 5K or 10K this Fall. I'd like to run 25 min for the 5K but that might be pushing it. Do you think you might run in the 22 or 23's for this race?? Is your daughter going to run also??

Paul

Micah Ward · Posted: Sat Jun 08, 2002 4:59 pm Post subject:

In the shape I am in now I am just going to jog through the first mile and speed up if I can. Breaking 26 would be huge for me right now. More than anything I just want to experience the atmosphere of a race. It has been so long I have really missed it. The daughter won't be racing, she hasn't come for her summer visit yet.

By all means enter your first race. But be forwarned...they can be as addictive as parched peanuts. (One of them southern things Smile

)

How is your training going now?

Dan · Posted: Sat Jun 08, 2002 5:23 pm Post subject:

More than anything, make sure you stay healthy this time, Micah!!! Smile

Dan

Paul · Posted: Sat Jun 08, 2002 11:23 pm Post subject:

Hey, Micah, if you finish the race healthy, I'll spring for a bottle of Makers Mark for your Mint Juleps!! Very Happy

Paul

Micah Ward · Posted: Sun Jun 09, 2002 6:27 pm Post subject:

Thanks for the encouragement guys. After today's training run I will set my goal as anything under a 9:00 pace. That is extremely slow but that's ok. This race isn't about speed, it is about getting back to the atmosphere of racing and establishing a starting point for the comeback. And then heading over to Ollie's in Beaufort for a shrimpburger!! Very Happy

Paul · Posted: Wed Jun 12, 2002 5:56 am Post subject:

Micah, thanks for asking about my training. Right now its not much, probably working up to 10 miles a week. I went in for an MRI on my knee, I get the results next week. In Feb I had a hernia operation, plus some other intestinal and bladder problems. I had my first colonoscopy because I'm over 50. That exam is supposed to last 20+ minutes, mine took an hour and a half!! Sad

And I had nothing wrong!! But this isn't WebMD so I'll cut to the chase, here. Anyway, just as I thought everything was on the mend, at the end of April I went out on a nice 5.5 mile jount on a particularly hilly bike path, and the next day my knee was in severe pain. And that's where I stand today. My workouts consist of walking up and down flights of stairs and jogging down the long way around, not quite a half mile. We have a number of major flights of stairs in the Portland area that range from 150 to 200 steps. It can actually be quite a workout, although if I am in good shape, I use them as a recovery type workout. If you get agressive and run up the stairs every other step, it can be as tough as hill running. Anyway, I do this for 2 days and then I go to Lewis and Clark and do 8-10 x 400 in the 7th lane, walking the stagger (about 30 sec). I am doing these slow, over 2 minutes, with the last few a bit faster. I concentrate on my running form and cadence. Then I take a day off and repeat the cycle. Hope I didn't put you to sleep here.
Uh, what kind of taper are you using for this upcoming meet?? Just kidding!! I bet you surprise yourself and go out in 9 min and finish with 8's on the next 2 miles. A lot of people on this site are waiting to see how you do. Good Luck!! Very Happy

Paul

Dan · Posted: Wed Jun 12, 2002 6:49 am Post subject:

That doesn't sound like a fun stretch. We sure do seem to collect an injured bunch of runners here! Smile

Dan

training2run · Posted: Mon Jun 17, 2002 6:43 am Post subject: Fearless Micah

Dear Fearless: Don't let that stress fracture set you too far back.

Early on, I had stress fractures so bad, that if I layed down at the side of the track to rest, it was too painful to rise without help. Also I couldn't get up over a curb without help.

While I knew that rest was essential for recovery, I didn't want to lose either my psychological *or* physical conditioning.

This in mind, I continued going to the track with my friends. While they ran, I did continuous 1/2 squats on the sidelines during their entire workout.

After several months of recovery, I went back into running training in better shape than I had left it.

Now, though not injured, when heavy rains make it impossible to hit the track or trails, I perform 1/2 squats and step-ups for a few days while the ground dries. Works great (though often boring). Mad Dog Mike www.training2run.com

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