Good morning I have been chatting over coffee for quite a few years now and I have at various times chatted about races that I enjoy or supported the charitable cause. Many readers of this weekly chat know a great friend of mine, Lew Ricker who is an inactive member of the NFLR family. One of the reasons Lew became inactive was to become involved with the “House of Hope,” a home for individuals and families that need physical, emotional and spiritual assistance. NFLR’s loss definitely was the House of Hope’s gain. This is copied directly from the “House of Hope” website: Hope changes everything… House of Hope is a safe place for those with a need to receive nourishment for the body, heart, and soul. Our location is strategically situated between two under-served communities – Somersworth, NH and Berwick ME. The ministry operates a full operational soup kitchen, food pantry and with the intent of growing into a deeper and broader scope as opportunity presents.
Happy Friday! Good morning and thanks for joining me for coffee. Speaking of coffee, I bought a new bag the other day, and I thought I got the same coffee I had bought previously (and liked). However, it is obviously not the same, and I am not so sure I like it. What to do? I enjoy coffee immensely, so the thought of not enjoying my morning cup so much, is bit sad. ? We are only a few weeks out from the 2018 Apple Harvest Day 5K, an event that NFLR will be managing for our third consecutive year. It is a great event to be a part of both as a runner or as a volunteer, so I would highly recommend either running one the best fall races on the Seacoast, or if you are interested in helping as a volunteer, contact Deanna Swallow (DeeJ), at I have run the race and I can honestly say, it is my favorite 5K on the Seacoast.
Good morning The past week was tough, as I either had the flu or one heck of a cold. Hopefully I am on the mend and this week ahead will be much better. Being sidelined with running because of my leg is one thing, but not having the energy to strength train really crushes the spirit. Nevertheless, I am ready for an awesome week! Currently I do not have the most healthy tibia, however thanks to the physiological process, my body is remodeling a stronger and healthier tibia. The process of growing a bone (remodeling) is called “osteoblast,” and it is extremely important to all of us. However, once we get out of our growing stage (for most of us that is in our teens), osteoblast ceases unless there is motivation (stress). While it is uncommon to add length to our bones (get taller), once we get out of our development stage, but with activity we can certainly develop thicker and stronger bones.
Good morning! I hope you are enjoying your holiday weekend. I am sure (or hope) some of you have some of you have noticed I have not been doing a lot of Coffee & Chat over the past few months. Truthfully, my sporadic chatting has been the result of my absence from running. It can be quite challenging to chat about running, when you are on the sidelines. As I near the end of week one, I am eager get to week 8, but at the same time, trying to rush time is never a wise idea. Instead, I will use the opportunity to improve in other aspects of my fitness and other aspects of wholeness. Because I am not doing any running, I definitely have to careful about caloric intake. While my high intensity interval training is great for calorie burning, running has always helped me with my tendency to eat more sweets than I should. This morning I was thinking back about all the great races I have done.
Good evening. Many times over the years as a running coach, I have had runners talk to me about the pain they were experiencing and while some I could guess (IT Band), others were beyond my skillset. In most cases I suggested seeing a doctor, and the response to that was never positive. Sometimes… Today I had an appointment with an orthopedic doctor, who I assumed would look at my calf and direct me to physical therapy. However, because this calf has been a problem for over 18 months, he had me get an x-ray from my foot to the bottom of my knee. After checking my entire leg out, he turned and brought up the x-ray. As he looked, he noticed some growth spots along various parts of my tibia. He was not sure what the cause was, but he was concerned. He left to go look at the x-rays on a larger screen and to confer with another doctor. When he returned he showed me a blown-up version of the x-ray and pointed out what was once a tibia fracture.
Good afternoon and welcome to a special addition of Coffee & Chat with the Coach. Life has been a bit upside down for me lately and I apologize for lacking consistency with my chat. With fall looming, there is absolutely no reason not to get those running feet moving! Lots of good races all over and still lots of time to train. Coach Davis continues to be frustrated with an annoying calf, and it kills me to not be out running. I will overcome, and you can bet I will be back running as soon as my calf allows. While I have been limited in my running, I have finally completed my Road Runners Club of America Level II coaching certification. Currently across the country there are 50 Level II coaches, so is nice to be a part of that limited number. What does being a Level II certified coach mean? Just that I learned some more good stuff that will help with runners we work with. Probably not big news for anyone, but nice to have done it.
Good Day! I have struggled lately with my writing. I have been definitely focused on other facets of life and am encouraged. I enjoy chatting to the running community and sharing thoughts and encouragement to those that check in. Today I am going to just be random with my thoughts, if not a bit disorganized. This past week I was blessed to get in three great High Intensity Interval Training (HIIT) workouts. Typically, I want two such workouts and 3 to 4 runs, but since I am working back to running, having three challenging strength training sessions is a great feeling! Kathy led the way by getting certified as an American Counsel on Exercise (ACE) certified personal trainer and then becoming an IDEA Fit member. I followed in her footsteps and am now both a certified personal trainer through ACE, and a member of IDEA Fit. The wonderful thing is that I can design custom strength training plans for myself and continuously adjust it.
Happy Sunday! I am excited to announce that No Finish Line Running is coming to the Seacoast Half Marathon! In past years NFLR has trained for the White Mountain Milers Half Marathon and that has been one my favorites. However, this year we thought it would be awesome to train and run one of the most popular races in New Hampshire (and beyond). For me, the Seacoast Half has great significance for multiple reasons. Kathy and I joined the Runners Alley training group for this race and not but a few years later she and I were coaching the Runners Alley training for it. In fact, that training group we trained with, was our first ever group training and that experience propelled us into the Seacoast running community. Many great lifetime friends came out of that group and that was the beginning of many wonderful miles of running! The NFLR training group will start August 22nd at a location to be announced. Ideally, we will take runners from 45 to 50 minutes, to 2 hours of running.
Inside Running Functional Movement for Runners Part IV The Knee Previously we discussed the foot and the then moved up the kinetic chain to the ankle. Staying with our process of moving upward, today I am going to discuss the knee. The knee joint is considered a hinge joint. Meaning, it only wants to move forward (extension) and backward (flexion), much like a door. The knee is the number one location for injuries to runners. Unfortunately, identifying the cause of pain in a knee is complicated because of the complexities of what goes on above, below, behind and on the knee. Thankfully I am not attempting to address the knee from a medical standpoint, as that is way more complicated than my knowledge level. I will touch on some possibilities, but as I have said, it is best to seek medical advice for pain that will not go away.
INSIDE RUNNING Functional Movement for Runner Part III Ankle/Lower Leg/Achilles Heel Last week we chatted about the foot and the importance as the base, of our foundational running. Because the foot is a stable platform, the ankle is an important partner and impacts the movement of the foot The ankle is what they call a synovial hinge joint. Meaning, it has movement in multiple planes, moving the toes/foot toward the shin (dorsiflexion), moves the toes/foot away from the shin (plantarflexion), and rolls the ankle inward (eversion) and outward (inversion). The ankle also plays an active role in our landing and pushing off (propulsion). Do not get to caught up in the technical jargon, but it is important to understand that the ankle requires a reasonable amount of mobility in-order for the foot to play the valuable role of good running.
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