Training Schedule: Week of August 24-30, 2008
The following is your training plan for the week of August 24-30. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.
Sunday 8/24 - Team Event: Plate to Plate 5K
Monday 8/25 - Recovery Day
Tuesday 8/26 - Pace/Hills Day
Wednesday 8/27 - Pace Day
Thursday 8/28 - Intervals
Friday 8/29 - Rest Day
Saturday 8/30 - Long Distance
Note: The Labor Day weekend is coming up at the end of this week, but we WILL still hold training on Saturday, August 30.
Race Date Schedule Changes
Please note the following changes to our upcoming race schedule:
• Divas 20K on the Trail: Date changed from September 6th to September 20th
(The deadline for our “Name That Race” contest has been extended to September 6th; see details below)
• Divas Rock & Roll Course Preview: Date changed from September 20th to September 27th
DEADLINE EXTENDED: Entries Due September 6
Win a $50 Sports Basement Gift Certificate!
Put on your creative thinking caps, Divas and Divos… Our annual race, the Red Power Divas 20K on the Trail, is coming up on September 20th and we need a NAME for the race (the one we have is just too long and uninspiring). The race takes place on the Los Gatos Creek Trail, where we’ll travel from Campbell Park to Los Gatos High School and back (a distance of 20K, or 12.4 miles).
So, if you want to win a $50 Sports Basement gift certificate, and if you think you’ve got the perfect name for our race, please send your suggestion(s) to redpowerdivas@yahoo.com by September 6th. Feel free to submit as many ideas as you’d like… be fun… get creative! The winning name will be selected by a panel of judges and will be announced at our training on Saturday, September 13th.
Common Injuries for Walkers/Runners: Causes & Treatment Suggestions
When Good Knees Go Bad
Excerpts from WebMD
This is the third in a series of articles. In this issue, we’ll learn more about Runner’s Knee
(coming next issue… bunions)
As the name suggests, runner's knee is a common ailment among runners. But it can also strike any athlete who does activities that require a lot of knee bending -- like walking, biking, and jumping. It usually causes aching pain around the kneecap.
Runner's knee isn't really a condition itself. It's a loose term for several specific disorders with different causes. Runner's knee can result from:
• Overuse. Repeated bending of the knee can irritate the nerves of the kneecap. Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner's knee.
• Direct trauma to the knee, like a fall or blow.
• Misalignment. If any of the bones are slightly out of their correct position -- or misaligned -- physical stress won't be evenly distributed through your body. Certain parts of your body may bear too much weight. This can cause pain and damage to the joints. Sometimes, the kneecap itself is slightly out of position.
• Problems with the feet. Runner's knee can result from flat feet, also called fallen arches or overpronation. This is a condition in which the impact of a step causes the arches of your foot to collapse, stretching the muscles and tendons.
• Weak thigh muscles.
Common Symptoms
Some of the common symptoms of runner's knee are:
• Pain behind or around the kneecap, especially where the thighbone and the kneecap meet.
• Pain when you bend the knee -- when walking, squatting, kneeling, running, or even sitting.
• Pain that's worse when walking downstairs or downhill.
• Swelling.
• Popping or grinding sensations in the knee.
Treatment Options
Regardless of the cause, the good news is that minor to moderate cases of runner's knee should heal on their own given time. To speed the healing you can:
• Rest the knee. As much as possible, try to avoid putting weight on your knee.
• Ice your knee to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
• Compress your knee. Use an elastic bandage, straps, or sleeves to give your knee extra support.
• Elevate your knee on a pillow when you're sitting or lying down.
• Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally, unless your doctor specifically says otherwise.
• Practice stretching and strengthening exercises if your doctor recommends them (see suggestions below).
• Get arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
Severe cases of runner's knee may need surgery. If you think you may have a severe case of runner’s knee, consult your physician for a personalized treatment plan.
When Will I Feel Better?
There's no good answer. Recovery time depends on your particular case. Keep in mind that people heal at different rates. While you get better, try out a new activity that won't aggravate your runner's knee. For instance, if you're a jogger, do laps in the pool instead. Whatever you do, don't rush things. Don't return to your old level of physical activity until:
• You feel no pain in your knee when you bend or straighten it.
• You feel no pain in your knee when you walk, jog, sprint, or jump.
• Your knee feels as strong as your uninjured knee.
Prevention
There's a lot you can do to prevent runner's knee. You should:
• Keep your thigh muscles strong and limber with regular stretching.
• Use orthotics -- inserts for your shoes -- if you have flat feet or other foot problems that may lead to runner's knee.
• Make sure your shoes have enough support.
• Avoid running on hard surfaces, like concrete.
• Stay in shape and keep a healthy weight.
• Never abruptly increase the intensity of your workout. Make changes slowly.
• Wear a knee brace while exercising, if you have had runner's knee before.
Build a Better Knee with Stretches & Strength Training
Excerpt from Runners World
Whether you're recovering from a knee injury or trying to prevent one, the same training philosophy applies. Ideally, your off-road workout should include stretching and strengthening - -stretching to keep the iliotibial (IT) band from causing friction, and strengthening your hip abductors and glutes to keep you stable.
Iliotibial Band Stretches
Lean into each stretch for 15 to 20 seconds, then switch sides.
Wall Banger:
Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. This stretches the IT band and strengthens the glutes.
Side Stretch:
Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees.
Backward T Stretch:
Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand.
Strength Moves: Hips, Glutes & Quadriceps
Do your strength training independent of running so your muscles aren’t fatigued.
Leg Lift:
Strong hip abductors help prevent strain of the IT band. Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20-30 repetitions on each side.
Four-Way Kick:
Attach your ankle to a cable machine (or use a resistance band). Face the machine. Kick your leg backward 20 times. Rotate 90 degrees and kick to the side. Repeat in all four directions (when you're facing away from the machine, kick forward). Start with two sets of 20 in each direction on each leg, and work up to three sets of 50 in each direction.
Lateral Step Up with Kick:
Stand with your left side next to a step that's 8-12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step back down and repeat. This strengthens the lateral muscle of the quad to help protect the knee. Do two sets of 8-12 repetitions on each side.
Hip Lift:
Balance on your right foot (use a wall for balance). With your left knee bent, drop the left hip and lift it up. Let the hip drop, and try not to bend the left leg. You should feel this in the glutes. Do 15-20 repetitions on each side.
Step Down:
Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. Do two sets of 10 on each leg.
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