Running & Stretching

With it being in the mid-70s here even at 4:45am, when I started my run.... I COULD have easily gone "Sasquatch Mode" (meaning not wearing a shirt.... just shorts, socks, and shoes).  But, I guess I was feeling rather self-conscious this morning, and wore a t-shirt.... which became completely drenched by the time my run was finished.  I could ring out a truly surprising amount of sweat into the sink when I took of the t-shirt when I arrived back home.

The t-shirt photo I have atop of this post is actually a stock photo from the website my wife used for a t-shirt she had ordered for me a while ago, that I wear around the house sometimes.  I find it humorous and funny.  There is a real bar up in the state of Washington that is named the "Sasquatch Saloon" and I think it would be awfully fun to visit there someday.  

One of the things I have to become better at is STRETCHING.  I always TRY to stretch before and after my runs.  But, sometimes I am somewhat half-hearted in my efforts, usually because I feel pressed for time.  But, half-hearted stretches are NOT a good thing.  I find it is CRITICAL to stretch fully and persistently in order to avoid two types of pain and one other issue I dislike:

1.  I need to stretch very faithfully to keep plantar fasciitis from occurring.  This is a condition that can be caused by imflammation of the arch and heel area of the foot... or in my case, when I had a bout of it (last year, I think) due to my NOT stretching the arch area of the paddle area (the arch area) of my feet.  The typical stretch is akin to the image below:

But, I do not do the stretch in that fashion.  Instead, I find a wall, and push the tip of my shoe against the wall about 5-6 inches above the ground, and then push down with my full body weight.  It provides me a much STRONGER, DEEPER stretch to work to keep the tendons in my arch as elongated as possible.  I usually hold that position for roughly a minute for each foot and usually do 3 repetitions of that stretch. It worked beautifully to eliminate my earlier plantar fasciitis pain (again, I think that was last year).  And, I have not had it since.  

2.  The other stretch (and the one I sometimes am lax in, because it is awfully damn difficult for me to do) is one that is critical for me avoiding knee pain.... it is a hamstring stretch.  The typical way you are shown to do this sort of stretch is akin to the image below:

But, very truthfully, that is IMPOSSIBLE for me to do in the way the person above shows.  A "yoga master" can do that, but truthfully, I think there is no way in hell that I could ever get that sort of limberness.  The closest I can get is perhaps where my arms are maybe 10 inches away from my foot.  And, trying to HOLD that type of stretch when you cannot reach and grasp your toes is futile.  

Tightening and shortening of the "hamstrings" is a very common occurrence for people who run. But, if the "hamstrings" get too tight (aka too short), it causes stress and pressure on the ventral aspect of the leg (aka the knee).  

I actually dislike the term "hamstrings" this common name actually refers to three muscles located at the back of the thigh which are the biceps femoris, semitendinosus and semimembranosus muscle groups:

 

 

These muscles work together to flex the knee and extend the hip. The common name of "hamstring" comes from the practice at abattoirs (slaughter houses) of cutting the tendons of these muscles (which in a pig are the "hams") and using the strength of the tendons to hang the carcass.   

3.  The other issue I DISLIKE, which is ancillary is that by not doing 1 & especially 2 above, I can develop a worse posture.  I try VERY diligently to always stand upright and with a good posture to my back and neck.  But, I have also always had a tendency to slouch which I continuously try to work against.  My slouching is a remnant of my heftier days (when I was close to 300 pounds) and I would instinctively sloop my shoulders and neck forward in the mistaken impression that I looked less obese than I was.  It was of course an illusion, but one that only I would see, because in the mirror when I would dress in the morning, when I would look at myself, my ventral surface appeared "flatter" and my gut not as protruding if I slouched forward.  I tended to carry myself subconsciously in that fashion the entire time I was so heavy.  When I lost the 130 or so pounds I shed (close to 20 years ago now,  wow!)  I noticed how horrendous my posture was and began to work on that.  By stretching in all manner of forms, but especially #2 above, I can better keep a better posture.  

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I have traveled to work this morning with my leather tobacco pouch filled with Iwan Ries "Three Star Blue" pipe tobacco.  The sent of it when I unzip the pouch is so pleasing that it easily brightens my mood.  As I am  going to be working on various reports today, I think I need to keep this pouch handy so I can enjoy its aroma throughout the day at my desk.  

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TOMORROW is the day where I can again to regularly attend the RETIREE'S CIGAR GROUP at its normal day and time!!!  This means I should see most all of my friends (except perhaps some who have gone away for the Fourth of July weekend).  It will be truly wonderful to see many more of my friends tomorrow.  I have missed them.  Only seeing one, and occasionally two (but sometimes NONE) has been difficult.  I am SO very looking forward to tomorrow being a great day!

PipeTobacco