[BHV] Bill's 1/2 Marathon

Mon Oct 22 10:53:01 EDT 2007

You guys get me all excited when I hear of local cyclists that are
starting to run.  I can just see another triathlete coming soon!

Good advice from Donal by the way.

Tim Andrus |  tandrus at vulcraft-ny.com  |  5362 Railroad St.  | Chemung,
NY 14825  |  o 607-529-9000x 9217  |  f 607-529-9001

  _____  

-----Original Message-----
From: bhv-bounces at icycle.org [mailto:bhv-bounces at icycle.org] On Behalf
Of Donal Fitterer
Sent: Monday, October 22, 2007 10:29 AM
To: Big Horn Velo Cycling Club, Elmira, NY
Subject: Re: [BHV] Bill's 1/2 Marathon

Bill, 
I too am trying to do a bit more running for the same reasons you
stated. Knee pain is my weakness caused by over pronation and poor
arches. I highly recommend that you use the rule of thumb of 10% gain
per week in time, not mileage for your running. 
I have also started to walk dogs at our local SPCA (as a volunteer)
which I believe has great benefits physically and emotionally for both
you and the canine involved. I have done short runs with some of the
dogs as well.

Good luck with the running and watch out for the Fed-Ex trucks!

Donal

-----Original Message-----
From: bhv-bounces at icycle.org [mailto:bhv-bounces at icycle.org] On Behalf
Of William Lodico
Sent: Sunday, October 21, 2007 7:02 PM
To: Big Horn Velo Cycling Club, Elmira, NY
Subject: Re: [BHV] Bill's 1/2 Marathon

The half-marathon still lies in the future, about 5 weeks off.  The  
training goes well, though I am not quite able to stick with the  
program on the frequency front.  Yesterday I did about 8-9 miles of  
run with walk breaks every 4 minutes or so.  One more long run of  
about 10-11 miles in a couple weeks, and I'll have things under  
control on the duration front.  Based on yesterday's run, I think my  
modest goal of 10 minute miles over the half marathon is within easy  
reach.

I'm following guidelines laid out by Jeff Galloway at http:// 
www.jeffgalloway.com/training/half_marathon.html

I've modified the approach slightly in view of my cardiovascular  
fitness and general leg strength from cycling, but I am being very  
careful to give the legs stress in manageable chunks with plenty of  
rest in between to allow the muscle/ligament adaptations necessary to  
handle the shock absorption and support demands of running -- which  
are essentially absent in cycling.

Over the last 9 years or so, I've tried numerous times to get myself  
back into running for the off season, and not been very successful.   
Usual cause of failure was doing too much too quickly, which is easy  
to fall into when you're used to hours-long workouts on the bike and  
your prior running regimen involved a steady diet of 5 mile runs.    
So I would let myself be lured into a three mile run, which would be  
followed by a week of lameness and a real setback in leg strength,  
and that would be  the end of my running program for the next six  
months.   The one year I managed to get over that hurdle, I slipped  
on the ice on a run and broke my leg, and that was followed by a two- 
year hiatus on the running front.  I've been working up to running  
this time with short runs (like a hundred feet long for starters) on  
my dog walks over the last couple years, even during the bike season,  
and I seem to be getting there.

Incidentally there is some data accumulating out there (to go with my  
personal experience) that the stress to the skeletal system from  
running helps on the weight front, as it provokes the bone-made  
hormones into entering the insulin loop.   It's as if the bones are  
saying, if you're going to do this to me I need more mineralization,  
and I also need you to weigh less.   See NYTimes article on  
osteocalcin and the insulin loop with reference to diabetes, and  
Wikipedia article on osteocalcin.

http://tinyurl.com/2vbam5

http://en.wikipedia.org/wiki/Osteocalcin

Bill L

On Oct 21, 2007, at 6:31 AM, Bob Stocks wrote:

Bill,

How did your 1/2 marathon go?

Bob

-----Original Message-----
From: bhv-bounces at icycle.org [mailto:bhv-bounces at icycle.org]On Behalf Of
William Lodico
Sent: Saturday, October 20, 2007 11:11 PM
To: bhv listserve; Flcc; Dan Mihai Barbasch
Subject: [BHV] diners club half 10AM Sunday

For those with nothing better to do:

An easy paced diner's club half century is leaving from Blaine
Chamberlain's, Winton Road, Montour Falls (actually nearer Odessa) 10
AM Sunday 10/21.  We will go where Blaine tells us to go (always an
adventure) and will wind up at the Classic Cafe in Dundee sometime
around 1PM for lunch or late breakfast.  Then we will go back to
Blaine's house, maybe not directly depending on how nice a day it is
and how much fun we're having.

Bill Lodico

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