Active Isolated Stretching

I recently returned from a running camp in West Virginia where I was able to run with a group of incredibly accomplished runners.  Two of the coaches, Mike Dominguez and Tom Nohilly, introduced me to a technique called "Active Isolated Stretching."  It has been around for a long time and I have seen other teams utilizing it, however, this was my first formal introduction to this stretching routine.

After a week of camp, I now feel comfortable enough to introduce the technique with my cross country team.  I went to Home Depot and purchased 200 feet of blue and white poly rope.  I cut the rope into 8 1/2 feet sections and melted the ends to prevent them from fraying.  After cutting fifty ropes and inhaling fumes from each of these, I was ready to start utilizing them with my team.

During this first week of implementation we kept to 8 basic stretches.  Half of them utilize the rope and the others do not.  Here is a list of the 8 stretches that we used:

STRETCH #1: SINGLE LEG PELVIC TILT – No Rope

Lie on your back, bending your non-exercising knee. Bend your exercising knee and place your hands behind your knee/thigh. Using your abdominals and hip flexors, lift your exercising leg toward your chest until you can go no farther. Aim your knee toward your armpit, gently assisting your leg at the end of the stretch with your hands, but do not pull.

STRETCH #2: BENT LEG HAMSTRING – With Rope
Lie on your back with both knees bent and your feet flat on the floor. Make a loop from the rope and place the foot of the leg you're exercising into the loop. Lift your leg until your thigh is perpendicular to the floor. Grasp the ends of the rope with one hand and place the other on top of the thigh of the exercising leg to stabilize it. Gradually extend your leg by contracting your quadriceps, causing your foot to rise to the ceiling. The goal is to lock your knee and have your foot at high noon. You may have to lower the angle of your leg from the hip at first. Use the rope for gentle assistance at the end of the stretch, but do not pull the leg into position.

STRETCH #3: STRAIGHT LEG HAMSTRING – With Rope
Lie on your back. Begin with your non-exercising knee bent and with that foot flat on the floor. Make a loop from the rope and place the foot of the leg you're exercising into the loop, locking the knee so the leg is extended straight out. From the hip and using the quadriceps, lift your leg as far as  you can, aiming your foot toward the ceiling. Grasp the ends of the rope with both hands and "climb" the rope, keeping slight tension on it. Use the rope for gentle assistance at the end of the stretch, but do not pull the leg into position.

STRETCH #4: GASTROCNEMIUS – With Rope

Sit with both legs straight out in front of you. Loop the rope around the foot of your exercising leg (still straight). From your heel, flex your foot back toward your ankle, using the rope for a gentle assist at the end of the movement.

STRETCH #5: LATERAL TRUNK FLEXORS -- No Rope

Stand with both arms at your sides. Raise one arm, placing that hand behind your head with the elbow pointed away from your body. Bend at the waist so that the arm that is straight is lowered down the side of the leg toward the knee and lower leg. This stretch can be modified by leaning slightly forward or backward before bending at the waist.

STRETCH #6: TRUNK EXTENSORS -- No Rope

Sit with your back straight, your knees bent, your feet resting on your heels, and your toes pointing slightly up. Tuck your chin down, contract your abdominal muscles to pull your body forward. Grasp the sides of the lower legs with your hands to gently assist at the end of the stretch. To modify this for a deep lower back stretch, bring your heels closer to your body.

STRETCH #7: HIP ADDUCTOR – With Rope

Lie on your back with both legs extended straight out, looping the rope around the inside of the ankle, then under the foot, of the exercising leg, so the ends of the rope are on the outside. Lock that knee and rotate the other leg inward slightly. From your hip and using your abductors, extend your exercising leg out from the side of your body, leading with your heel. Keep slight tension on the rope and use it for gentle assistance at the end of the stretch. Do not pull the leg into position

STRETCH #8: QUADRICEPS -- No Rope

Lie on your side with your knees curled up against your chest (in a fetal position). Slide your bottom arm under the thigh of your bottom leg and place your hand around the outside of your foot, or use a looped rope. Reach down with your upper hand and grasp the shin, ankle or forefoot of your upper leg. Keep your knee bent and your leg parallel to the surface you're lying on. Contract your hamstrings and gluteus maximus, and move the upper leg back as far as you can, using your hand to give a gentle assist at the end of the stretch.

For video of these techniques visit Coach Dominguez's Blog:  http://dominguez-running.blogspot.com/

After one week of implementation I am very happy with the results.  Stretching has never been a highlight of practice, however, in the last week I have witnessed many members of my team getting excited about active isolated stretching.  I plan to continue this routine for the rest of cross country and track season.  

Harry Potter and the Half Blood Prince

It has been a long time since I have posted anything on here and this has nothing to do with running. I have been a fan of the Harry Potter books and movies for a long time. As a middle school teacher it gives me something to connect with the students (plus the books are quick page turners and easy to read).

Anyways, I normally leave the movie reviewing up to my buddy Dave (check out his site HERE) but I felt that I should probably give this movie a quick review from the perspective of someone who read the book.

Overall, I was entertained throughout the movie. While it is long (2h, 33m) it does not feel drawn out. The director (David Yates) keeps the momentum going for the most part. My biggest grudge concerns the choices made between what to cut and keep from the book. The movie stays honest to the major plot lines, however, it is the small things that were left out that really grinds my gears.

I am pretty sure that the love story that makes up a big part of the Twilight series may have influenced the movie version of Half Blood Prince. The many sub-plots and romances between Ron and Lavender Brown, Harry and Ginny, etc. were a major focus of the movie. While these did appear in the book, I believe that their inclusion was at the expense of more interesting/exciting elements of the book.

If you are an adult who has not read the book or someone who is currently going through puberty then you will probably really enjoy this movie. It is about as good as the last couple of movies but not as good as the prisoner of azkaban. Go check it out and let me know what you think.

When should I buy new marathon shoes?

Spending over a hundred dollars on your running shoes could make you want to wear them until your toes poke out and you have to duct tape the soles to keep them from flapping. Unfortunately, you will hurt more than just your wallet if you try to train on worn out shoes. Shin splints, knee pain and hip problems are some of the problems that occur from running on your old trainers.

Just buying a new pair of shoes will not solve all your problems. It is important that you purchase shoes that fit you properly and that complement your arch type and fit your foot strike. I will explain both of these if you are new to running and haven't been exposed to how these minor difference can lead to discomfort, pain and joint problems if the proper shoes are not worn.

There are three basic categories of running shoes. Understanding these vocabulary words will help you understand which shoes to pick.

Stability or Motion Control = Heaviest shoe, provides the most cushioning

Neutral-Cushioned = Mid-weight shoe, balance between cushioning/support/lightweight

Lightweight/Performance = Lightweight but usually very little cushioning or arch support

To decide which type of shoe is right for you start with your arch type. You can find out what type of arch you have by getting the bottom of your foot wet and then stepping on a piece of computer paper.

High Arch

Not many people have this type. It will result in a lot of shock traveling up your leg with each foot strike as you do not have the arch supporting your foot. High arch runners tend to be supinators, aka underpronators. These runners can usually get away with relatively cheap running shoes as they should not buy any stability or motion control shoes. They should stick to neutral cushioned or light weight shoes.

Medium Arch

Most runners will fall in this category. Congratulations, you are normal. Or at least your feet are. You can have a medium arched foot and still over or under pronate. We will cover that in the next section. As far as shoes for medium arched runners go, the world is your oyster. Pick a shoe that feels good and provides enough cushioning. If you are going to be training for long distances (3 or more miles) you should get something that will absorb the impact. Shorter distance runners can get away with lighter weight shoes that have less cushioning.

Low Arch (fallen arch)

If you are particularly tall, overweight or just goofy looking there is a good chance you have a low arch. The definition for overweight is actually a comparison between yourself and a Kenyan marathon runner of equal height. If you are over 165 lbs you may need a shoe that can support a lot of impact with each step. Your foot strikes the ground with a force that is approximately three to four times your body weight, depending on the surface. Those of us with a low arch tend to have more injuries as our arch does not properly absorb the impact of each step. Purchasing a good shoe that compensates for this deficiency will keep you running and out of the doctor's office.

This post will be followed up with information on the three main types of pronators. Arch type will help determine what type of foot you have, however, it is possible to have any three of the above mentioned arch types but still under or over pronate.

Welcome to Virginia

After four great years in Sarasota, Florida it was time for a change. I had a great time living in the Sunshine State, but it was about time for me to move closer to my family. I am now living in Arlington, Virginia which is a suburb of Washington, D.C.

I am still teaching and working with 8th grade students. The Civics curriculum that I am working with would have been exciting to teach anywhere in the country given that it is an election year. Working this close to the Nation's capital should make it particullary interesting.

I also have been given the opportunity to be a long distance running coach at a local high school. I will be working with the cross country team as well as the indoor and outdoor track team at McLean high school. I have been running with the team and am starting to get in shape again. Hopefully I will be able to post more advice on marathons as I have my eye on a few upcoming events.

I certainlly will miss Florida and all it had to offer. Virginia is looking like a pretty decent place to live and work and the fact that they have Wegmans certainlly ads to my enjoyment.

High Stakes Testing

My students are currently taking their first round of high stakes testing today. In this no child left behind environment that I teach in, we unfortunately do find ourselves focusing more on the test and less on letting the students enjoy the curriculum. The Florida Competency Achievement Test, or FCAT is not a particularly challenging state exam. The questions and responses can sometimes seem ambiguous, but for the most part it is a fair exam.

On of the great things about teaching in Florida, however, is that there currently is no Social Studies examination. I therefore have the freedom to teach my content in any way that I desire. Recently, however, I have been pressured by the county administration to give up some of my units so that I can help supplement the FCAT testing. I realize that any additional practice will be beneficial for my students, but I find that when we do prep for the test, the interest level in my class plummets. Suddenly every student needs to go to the bathroom or has a question on a current event. Even the eyes of my scholar students glaze over when I talk about "author's purpose" or "extended responses."

Overall, I do not believe that these tests should be done away with, as my of my fellow colleagues have expressed. I do not think that they should be used to the degree that they currently are for determining the pathways that a student may take in school. Assigning students into pre-defined tracks according to test scores does not produce positive results, and something should be done to remedy this practice.

Are marathons harmful?

This weekend I completed the Walt Disney World Marathon in Orlando, Florida. It was a well organized and fun race. The Disney characters lined the course cheering on runners in the areas where other spectators could not go. There was plenty to see as we ran through all four theme parks, which helped keep my mind off how badly my body felt.

This was the third marathon that I have completed in the last 10 months. When I began training for my first marathon about a year ago, I wondered how my body would respond to the stress long distance running can place on the body. I heard horror stories about fifty year old marathon runners who could barely walk. I also read news paper headlines describing the tragic deaths of prominent runners in London, Chicago and New York this year.

I have been apprehensive about what, if any, damage I am doing to my joints as I have trained for and run these marathons. In all three races, as I approached mile 21 I experienced pain unlike any that I have ever felt. It is a pain that is hard to describe, as it seemed to encompass my whole body. Each step becomes harder than the next and the voice in the back of my mind telling me to stop grew louder. At the same time, I watched sixty and seventy year old men pass me by. As a 25 year old who is in decent shape, it was disheartening to see people who did not appear to be athletic pass me by.

I still do not have evidence that marathons are either harmful or beneficial. My body is still sore from the last race, but overall I feel strong. The pain that I experienced during the race is mostly forgotten and I am once again contemplating running another race. I believe that wearing the right equipment, eating a balanced diet and participating in proper training will lead to the successful completion of a marathon.

Jury Duty

I am currently waiting to perform the patriotic obligation known as Jury Duty. Every year, millions of people throughout the country are summoned to court rooms. The Sixth Amendment to the Constitution provides the right to a "speedy and public trial" that is presided over by an "impartial jury." This right that is enjoyed by all Americans also becomes an obligation that is dreaded by these same people.

As I wait for my number to be called, I have heard the grumblings around me and I unfortunately have also uttered them myself. It seems that we all have something more important to do and other obligations to fulfill. As an educator, I had to make lesson plans and re-arrange the schedule of my students. We are less than a month away from our increasingly important FCAT state exams. This time out of the classroom means at least one less day of preparation for the exam.

Of course, how can I explain to the person on trial in the court room that the FCAT is more important than their case. As a juror, I will have the responsibility of potentially sending someone to or saving them from prison. If it is a civil case then there is the chance of awarding or declining life changing sums of money from a person.

I would like the chance of sitting on a Jury and I do believe that I possess qualities that will allow me to listen to a court case and make a rational decision. On the other hand, it would be great to be dismissed and have the rest of the day off. I will know in the next few hours what my fate will be.