Day 5D--Hips

Today's exercise is the counter to yesterday's exercise. This involves lifting the lower leg while you lie on you side. It works the hip adductor (the inside of your thigh) instead of the abductor (outside) Because it's crossing the other leg, it won't lift nearly as far as when lifting the higher leg. The supporting muscles are the same as yesterday, the glutes, quadriceps, hamstrings and abdominals.

With the complete exercises from this week, the thigh has been targeted from every side. The abs have also been targeted. This should increase strength and balance.

Day 4D--Hips

This is an exercise that primarily works the hip abductor (the outside muscle of the thigh) It also works glutes, quadriceps, hamstrings and abdominals. This one exercise engages all the muscles from the other exercises from earlier this week.

When lying on your side with your back to a wall, just lift the upper leg straight up. It's deceptively simple, but is difficult to hold for the 5 seconds before lowering it for the next 9 reps. I haven't added this exercise to the chart, but only because I'm not sure if holding it steady for longer and longer times will actually do more than just 5 reps of 5 seconds each..

Day 3D--Butt

The third exercise I will be adding is the bridge. I'd describe it like a pelvic thrust when you're laying down in sit up position. It mainly works the glutes and hamstrings, otherwise known as the butt. It also works the quadriceps, abdominals and shoulders as supporting medicines. This is another exercise that can be done quickly.

My abs are still sore from yesterday, so my plank time took a backwards step. I love that I can feel the exercises working, even if the chart doesn't reflect that.

I can't find a record time for the bridge, but did find one for the wall sit. Dr. Thienna Ho once held it for 11 hours and 5 minutes. I thought 11 minutes sounded ridiculously long and impressive. I guess I have a new goal to shoot for. Although, 11 hours of sitting would be super boring. I could watch the director's cut of all the LOTR movies in that time. Not that I would be any less bored if I did that.

Day 2D--Core

The second muscle group that I will be targeting to improve my running is my core. The core is made up of all the muscles in your stomach. I focused on my transversus abdominis muscle. I did that by performing the plank. It's similar to the look of a push-up, without the pushing. You just hold your body straight, like a plank, while balancing on your toes and elbows or forearms. It forces the deepest abdominal muscles to engage and hold your body up.

Paul Drinan holds the world record in the plank at 33 minutes and 40 seconds. Today I managed to hold the plank for 1 minute and 10 seconds. I will continue to work on improving my time. I have added a chart to the top of the blog tracking my progress on the plank and on the wall sits. I'll chart the longest I can hold the exercises each day. I am doing them more than once a day, but these are my longest.

Day 1D--starting again

Six weeks on crutches and unemployment have done a number on me. I am sluggish, heavier and just plain out of shape. Now that I've ended my stint on crutches, it's time to get myself back into shape. My goal is just general better health, with a more specific goal of running the marathon next year. To achieve that specific goal, I will be targeting muscles that will help me improve my run performance. To determine which muscles to target, I will be doing research into anatomy and running injuries.




The first muscle that I know I need to work on is my quadiceps. It seems such a straight-forward muscle, but it's not focused on enough by many runners. It's the muscle that makes walking possible, but that doesn't give it enough work to fully strengthen it. To isolate the quadriceps, I will be doing wall squats. They consist of "sitting" with your back up against the wall and your feet about a 12 inches out but with no actual chair. It's amazing how quickly this will make your legs quiver in exhaustion.

Kathrine Switzer mentions this exercise in her book "Marathon Woman" and how she was insulted at the idea that she needed to strengthen her thighs, despite running 100 miles a week. Her first try she was able to hold it for 70 seconds. Later, she built up to 11 minutes. The doctor who gave her the exercise had never seen anyone exceed 4 minutes. I don't know if I will get up to 11 minutes, but need to improve on my current 25 seconds.

Day 76C--End of my season

I haven't blogged at all since the end of July. That was because of my pain and lack of running. What I thought was an IT band injury turns out to be an injury to my femoral neck. I have been ordered to crutches for six weeks, which means no walking, and especially no running. I'm out of the game until well after the marathon. Once I'm given the go-ahead to ditch the crutches, I will get a run gait analysis and try running again, but with a form that works to prevent this injury in the future. Until then, I will rest my leg and get a great workout from lifting my body weight repeatedly with my arms. I never realized how difficult crutches are and how much work my arms, back and chest would be doing to keep me remotely mobile.

Day 75C--Lambeau Field

I've been lax in my running and my blogging the last two weeks. The lack of running was because of pain in my IT Band and the rest of my right thigh. It got so bad on Wednesday that I was barely shuffling around, and that still hurt so bad that I was wincing in agony every few steps. The lack of running fed into my laziness and led to a lack of blogging.

The one thing that I really want to share was my experience with the 5K I ran on 7/30/11. As a Packer fan, the opportunity to run near Lambeau was really tempting. Luckily, this run actually runs into the stadium, down the player's tunnel and around the field on the track. That made it impossible to turn down. The Packers Cheerleaders (UWGB and St. Norbert squads) were on the field cheering us on for the final stretch. There were cameras set up so I could see myself running on the big screen. (Not a Jumbo Tron, I just learned.)

Aside from the sheer awesomeness of the run, it was really well organized. They said it would start at 10am, and it started at exactly 10am. Even though it was only 4,000 people, they had 6 different bibs/corrals. I was passing some people during my run, but most of the people around me seemed to be similarly paced to me. They kicked off the run with the National Anthem, and I actually heard the last line of it for the first time in ages. The fans/runners didn't cheer until the singer had ended.

The run wasn't perfect, though. Although it started on time, a 10am start is too late for July. It was super hot by the time we kicked off. I believe I could have clocked a better time if we had started earlier when it was cooler. The race shirt was cotton instead of a performance material. I ran in one of my regular running shirts instead. The bag they gave away for the race also seemed to be cheap.

Overall, I was happy with the race, though. I have recommended it to several people already and would suggest others try it, too. With any luck, I can get a caravan of Packer fans to make a Green Bay pilgrimage for the race next year.