Improving Hip Internal and External Rotation: Hip Mobility from Z-Health

If you sit a lot or have tight hip compressed hips, you might find that this hip mobility mobilization from Z-Health gives you more space in your hips and help get you out of pain of stiffness. I felt great after doing these the first time through, so they are spot on for me. The movement and rotations make it easier for you to find your tough spots and work on those carefully.

The School Run - A short film about running in Kenya

This is a fun and perfectly done short video called "The School Run" It shows a bunch of kids at a school in the Kenyan countryside staging a race over the terrain and obstacles they encounter along the way. It brings back many good memories of my trips to Kenya, That is how the kids have fun and this really shows their personalities! They love acting out things, but "ouch" to how they get medals for the winners. I brought an ElliptiGO bottle opener to give to the school I was working at this summer. You are always looking for a bottle opener there! I only wish more American kids still had the opportunity and desire to get outside and play like this!

Published on Mar 13, 2013

Three Kenyan school children rise to the challenge of emulating their National hero's by staging a steeplechase through a beautiful Kenya backdrop.

Filmed on location thanks to the work of the staff and children at the Tumaini Mission Centre - Jitegemea Schools.

Starring: Kevin Mutota, Patrick Mutsotso, David Ngugi, Joyce Wanjiru and Robinson Kinuthia

Music by:

Olima Anditi
http://rawmusicinternational.bandcamp...

James Nzomo
https://soundcloud.com/danieloerther/...

The music on this is great too!

Tibial Torsion or Tibial External Rotation?

Having been told through the years that I have tibial torsion in my left leg, I am not always in agreement with the doctors and therapists. Yes, there is something there and has been since I started running in high school that goes along with my femoral anteversion in that leg, but sometimes it is bit very pronounced and sometimes it looks horrible. Some of the photos of my leg twisting and compensating in the last 10-15 years of running I did where just crazy looking. Since my arthroscopic surgery in 2011, my running has been curtailed, but one thing that I notice is that some days I feel great (and that is when my lower leg is straightest) and other days I feel terrible and that is when my leg is rotated out a whole lot more and my knee gets really tight.

I had been doing some lunging stretches where you use your hands to rotate the tibia back as much as you can, but here is another similar move that I have been trying. It is hard to "feel" any movement, but it seems to help when things get messed up.

Meet the Arc: ElliptiGOs newest bike!

Here is the new and interesting ElliptiGO bike as unveiled this morning. It looks like I was pretty right in what the new ElliptiGO would be, but I am surprised with how cool it looks and am looking forward to ride reports. It is cheaper than their other models, but that means it is lighter and quieter and has a shorter more circular motion. It looks like it will be great for shorter rides and as an introductory bike for those who won't be putting in 200+ mile weeks. You can see ElliptiGOs page with photos, a video, and its comparison to the other ElliptiGO models here. I think this will sell like hotcakes!





One thing I noticed the other day is that Amazon now sells the EllitpiGO. I would rather GO through a dealer, but it is good place to read reviews. The Arc is not on Amazon.

ElliptiGO 8C - The World's First Outdoor Elliptical Bike (Green)

ElliptiGO 11R - The World's First Outdoor Elliptical Bike (Black)

ElliptiGO is coming out with a brand new model! And it is going to be different!

According to this tweet  ElliptiGO is coming out with a new version of its bike. It looks like it is still under wraps, but there are some clues in the photo that lets you know this is not the same ElliptiGO model that is sold today. I noticed right away that it doesn't seem to have the drive arms protruding above and beyond the rear wheel.

I am no expert on what ElliptiGO is going to unveil, but I have heard rumors and have had discussions and my guess is that it will have a  lower price point by having not as long a wheelbase and not as long a stride (or even the same motion), so it will have slower speeds. Maybe it will be a beginner or introductory machine for those who think an ElliptiGO is too expensive (and who may move up at a later time to the current models). Maybe it will be more a training or supplementary machine for those who won't GO as many miles, but could use one when injured or to cross train without so much of a commitment . I am very excited to see this as many people balk at purchasing an ElliptiGO due to its price. A lot of the cost of an ElliptiGO does come from its quality components and that long wheelbase is something that, I am told, adds greatly to the cost of the machine. It will he interesting to see what this is when it is revealed. If you want to know more, you can sign up here with ElliptiGO to be notified. It does say you have to wait a few more days, so it could be soon!

UPDATE
The new ElliptiGO has been unveiled. See my post for more information here:

One thing I noticed the other day is that Amazon now sells the EllitpiGO. I would rather GO through a dealer, but it is good place to read reviews. The Arc is not on Amazon.

ElliptiGO 8C - The World's First Outdoor Elliptical Bike (Green)

ElliptiGO 11R - The World's First Outdoor Elliptical Bike (Black)

WHEN RUNNING WAS YOUNG AND SO WERE WE by Jack D. Welch

Having grown up with running during the running boom years, reading When Running Was Young and So Were We: the collected works of a sportswriter from the golden age of American running was a look back into the golden years of running and the people and events that shaped the sport and competitions of the 1970s to 1990s. Many of the articles seemed distantly familiar to me, as they should as they were written by Jack Welch for Running Magazine and Track and Field News and reprinted here. I started reading this book earlier in the year and enjoyed in particular reading about the world class athletes and races. The writing can feel dated, as if you picked up an old running magazine (which I have plenty of) and read through the articles. At times it is fun to read about events that are still crystal clear and well known historically, at other times you may be reading about a runner on the verge of greatness, who never quite made that step towards becoming a well known name years later.

I finally finished the book on some long plane rides last weekend. I found that I skimmed some of the later articles if they didn't interest me. Some of the articles highlight athletes such as Dick Beardsley, Jon Sinclair, Greg Meyer, Mark Nenow, Mark Curp, John Gregorek. Ed Eyestone, and Steve Spence. Other athletes include Chris Fox (his Syracuse XC team just won the men's NCAA Championships-I watched the race in the Philadelphia Airport between flights), Bob Kennedy, Alberto Salazar, Steve Prefontaine, Keith Brantly, Gerry Lingren, and Marc Davis. Female greats include Patti Catalono (now Patti Dillon), Lynn Jennings, Joan Benoit, Ingrid Kristiansen, and Mary Decker,

The section on running coaches may need a second read for those wondering about Chris Fox's coaching success as their are two articles on his coach Greg Shank. There are other coaches written about as well. The book also highlights many races. One annoying thing is for many of the more forgotten races, we are told the winners right up front, leaving out the mystery of who won the race as you read the recap. There are plenty of reports on the Boston Marathon, the New York City Marathon, the Chicago Marathon, and the Honolulu Marathon, among other races. The Hood to Coast relay race highlighting a Nike superstar team managed by Alberto Salazar refers to him as a "maniac" and "paranoid" traits that he carries over to his coaching today.

If you are new to running and unfamiliar with these champions, races, and period of time, When Running Was Young and So Were We would be a good piece of reading. If you ran during these years, you would enjoy a trip down memory lane.

Extending My Rides: NiteRIder Lumina 550 and Light and Motion VIS 180

Last month as it was getting darker earlier and earlier, I often found myself racing the darkness home on my ElliptiGO. I decided I needed to be safer in those moments and see if I could extend my riding in the dark, so I broke down and bought some bike lights for my ElliptiGO.

After much research, I still wasn't sure which lights to buy, but I ended up with the NiteRider Lumina 550 Headlight. It is a a model between the two NiteRider models recommended on the ElliptiGO site. It is charged by USB and it can blink as well as have a steady beam of light at three different intensities. I was amazed by how much it lit up the the road and felt completely safe riding in the dark with this light. On the ElliptiGO you want to place it as close to you can to the midpoint of the handlebars so the beam isn't angled out to the side. The rubber band holding it to the bar is easy to set up and holds it securely. The on/off button glows blue when it is in use and red (as I found out today) when it needs recharging, but I still rode for 30 minutes more and got home without losing light. Riding at night opens up a whole nother world!

I would have been happy trying the NiteRider Solas 40 Taillight as well, but wasn't assured that it was easy to attach to my ElliptiGO. On a friends recommendation, I bought the Light and Motion VIS 180 Degree Micro Bike Light and quite easily attached it to the rear reflector. I secured it with some Cable Ties so that it didn't fall off unnoticed by me. This light works great and can also blink. It is also easy to recharge by its USB plug. I noticed cars going wide around me as I rode in the dark and I guess that is the desired outcome! I also bought a cheap clipon Nathan Strobe Light to put on the back of my shirt or jacket as I ride. It gives extra protection and it can also blink or give a steady light. Now I am in full nerd mode, but I am much safer and can ride longer while I add another dimension of fun and experiences to my riding!

Foam Rolling Tricks and Techniques

Here are three unique foam rolling techniques to enhance your running, recover faster and stay injury-free as presented by Fleet Feet Sports-Chicago. Don't get stuck just rolling back and forth on your foam roller (or use it as a pillow when you lie down on the floor to read or watch TV-my habit). The roller shown in the video is the Trigger Point Performance Grid but there other rollers could do some of these same tricks.

Three Century Rides on my ElliptiGO

September was the month for centuries. For three straight weeks, I rode a 100 miler on my ElliptiGO. I started with the Ride for Angels century which was held on September 13 and started in North Andover, MA. It would travel through Southern New Hampshire and Northeast Massachusetts. It was hillier than I had imagined and we had some wet roads in the morning and mild rain later in the ride. I had a brake pad that was rubbing and my chain dropped off twice. Not only that but I went off the course and up one of the bigger climbs of the day before turning around and getting back on course. I hit the 100 mile mark in 6:35 elapsed time. I try not to stop except to fix problems or to navigate.

A week later I rode the Charles River Wheelmen Fall Century. This one passed through some of my training routes. It was hillier than the previous week, but I felt real good except for the last three miles. My elapsed time for 100 miles was 5 minutes slower than the previous week, but this was a tougher course with all the climbing.

Six days later, I rode the Tri-State Seacoast Century. This was my third year doing this ride (2014 and 2013)  and this year the chilly wind was blowing in the opposite direction. The first half of the ride was riding into the brisk wind and the return trip was supposed to have more of a tailwind, but the course was more sheltered and this was my slowest of three tries at this century.  My elapsed time was 6:46 for the 100 mile mark. I guess this is not the year I go under 6 hours. Doing it the way I ride them, without stopping for rest stations, is a tough way to GO 100 miles. The effort is similar to running a marathon and you go through the same draining of energy near the end.

How to "Conquer Your Uneven Hips: Simple Strategies to Regain Balance and Structure in Your Central Joint"

I don't know if it can always be done and I don't know if I can even correct my own pelvic tilt that I have had since before I was a runner and that goes back to about 45 years ago when I "failed" the junior high scoliosis test and was sent to Boston Children's Hospital to deal with what they called a "leg length discrepancy". Last month the doctor who has given me prolotherapy injections ordered an x-ray and I read the results and I still have a tilted pelvis.

Running in Kenya. The security guard didn't speak English, know how to use
my camera, or to move his finger off the lens!

I am happy riding my ElliptiGO these days, miss running, but not doing anything to hurt my body. Every once in awhile, I try out a run, but the next day my hip is imbalanced and sore. I did a few runs in June, culminating with my longest run in well over a year: 7 miles, but that was just to prove to myself that I could survive a run so that I could get a run in when I went to Kenya in July. I did get a two mile run while I was in Kenya which was pretty cool. I was out in the country at the Joska boarding school and had fun running on the dirt roads and all the Kenyans would wave and cheer me on! One guy riding by on a motorcycle shouted out, "Why in the world are you running?" I retorted, "I'm in Kenya!"

I haven't run since. I feel a creakiness in my hip joint, but it is mostly the the ligaments and muscles around my hip joint that pull everything out of place and leave my whole left leg out of whack the next day after a run and my hip feels jammed up. So I ride my ElliptiGO, which allows me to shift my body around, but I am never fully comfortable in the muscles around my hips. They are rarely feeling balanced.

The good news is that the day after running 7 miles, I returned to my prolotherapist doctor and only after two visits she said my si joint was good and tight. I had a great response to this therapy. Originally, she had said that it might take four visits to even know if it would work for me and she said it would probably take at least six visits in all. I was good after two, which would save me a bunch of money as insurance doesn't cover prolo. So my si joint had improved, but I still feel unbalanced and out of whack three or four days a week. I asked about prolo in the hip joint. She used to do that, but would recommend PRP therapy instead, but that is out of my price range. I was curious about prolo helping the muscles and ligaments surrounding the hip joint. She said it might, but seems cautious about doing anything further, beyond ordering the x-rays. My report says:

STANDING AP PELVIS.
HISTORY: REASON FOR TEST PAIN IN JOINT, PELVIS, THIGH
TEST DETAIL: OSTEOARTHRITIS
COMPARISON: AP pelvis from left hip series 4/25/2013, 9/5/2012.
IMPRESSION:
1. Pelvic tilt with the left superior iliac crest approximately
26 mm more superior compared to the superior right iliac crest.
2. Mild bilateral hip joint space narrowing, acetabular
articular sclerosis and tiny lateral marginal osteophytes, not
significantly changed.
3. Mild bilateral sacroiliac joint. Symphysis degenerative
changes.
4. No visible fracture.

In the past, I have ordered many of  Sean Schniederjan's ebooks on the hip and lower back. I have found that he has some good information and alternative exercises which he tells about in a straightforward way. I have found some of his movements helpful at times, but it was hard to pinpoint exactly which or what movement was best for my conditions. I noticed that he recently put out a new ebook Conquer Your uneVEN Hips: Simple Strategies to Regain Balance and Structure In Your Central Joint and decided that would be another good one to try. Sean just doesn't repost the same exercises and movements that are sort of the "recipe" approach that everyone mimics and posts online, he explains things that may be a bit unusual, but that have worked for him. I have done a few of these exercises and they seem to really tire out the muscles around my hip that are always tight and I noticed my hips feeling a bit more stable since doing them. It will be interesting to see how these work over time.

Here is Sean demonstrating some of these exercises:



The beauty of the EllitpiGO is that not only can I move my body around to adjust for instability, but I am also using the handlebars to keep my body stable when not working in perfect posture (of course this can also be a bad thing). I have had a great summer riding. I hit a new PR for distance traveled in a week during August when I put in 350 miles. I led all ElliptiGOer on Strava around the world that week in mileage, just as I did last week although I only put in 215 miles. If you looked at last week's' leader board of over 200 riders, I also had the fastest average speed of all riders 16.2 mph except for one person who did 50 miles. Despite my inefficiencies and lack of stability over my hips, I can still do some great workouts on the ElliptiGO.

I get to test my summer training over the next three weekends when I do three separate centuries. Tomorrow I do my first 100 miler of the year at the Ride for Angels. The next Sunday, I will be doing the Charles River Wheelman's Fall Century Soughegan River Tour (and if the weather is great I might to another century the day before). In two weeks, I will be returning to the Seacoast Century.

One thing that I have found somewhat helpful over the past few months when my hip gets jammed and my leg goes out of whack is to use a band as a distraction for my hip doing exercises like these. My prolo doctor said these type of hip distractions were fine! The osteapath she has had me go to in the past, just pulls on my leg. I use the green Strong Assisted Pull-up & Resistance Power Stretch Band .

The accent is half the fun here!

2015 Falmouth Road Race: Top Male Finisher Photos

Lead pack running together up Heights Hill: Sam Chelanga, Leonard Korir, Stephen Sambu, and Micah Kogo.

Stephan Sambu would pull away for the win.

6th place finisher Daniel Salel

7th place Aaron Braun

8th place Chris Derrick

10th place Meb Keflezighi

11th place George Alex

12th place Zachary Hine

13th place Chris Kwiatkowski

14th place  Christopher Stadler

15th place Bo Waggoner

16th place Eric Ashe

17th place Eric McDonald

18th place Sean Duncan

Here is a video of author Paul Clerici as he talks about the history of the Falmouth and his book History of the Falmouth Road Race.

.

2015 Falmouth Road Race: Top Female Finisher Photos

#1 Diane Nukuri

#2 Sara Hall

#3Sentayehu Ejigu

#4 Neely Gracey

#5 Amy Cragg

#6 Monicah Ngige

#7 Alexi Pappas

#8 Laura Nagel

#9 Katie Matthews

#10 Liz Costello

#24 Kara Haas First Master

#25 Joan Samuelson First Senior