Ya, that or copious amounts of carbs...

Works for me everytime!

I`m trying to get my hands on some chicken, I might succeed tonight at Scores.

Warning: post about shoulder biomechanics, please ignore if not interested.

Consult this link for your regular DR-food posting :
http://www.scores.ca/quebec/english/menus/diningroom/



DF: What exercises are you doing to strengthen?

internal rotation: arms shoulder height in front of you, palms facing out
external rotation: arms shoulder height in front of you, palms facing up.

Almost every (overhead and other) movement we do strengthens the muscles used to internally rotate the shoulder. So even if you don't do a lot of shoulder work (training), most people already have an imbalanced ratio of internal vs external rotation strength, not to mention inflexible muscles in the front of the shoulder and chest. When you contract your deltoid, it pulls the humurus upwards to the roof of the shoulder while your infraspinatus and teres minor (muscles in the back of the shoulder that are usually weak) stabilize it by pulling it down. If the infraspinatus and teres minor are not strong enough, the humurus will rub against the roof of the shoulder (acrominion) and hence why you feel pain/friction and eventually inflammation and eventually fibrosis

So 3 things:

1)Strengthen the muscles that pull the humurus down (infraspinatus, teres minor, rhomboids helps too, all muscles in the BACK of your shoulder)

2)Stretch the front (internal rotators) so that when you need to externally rotate the shoulder, your already-weak external rotators don't have to work overtime and against your tight chest/shoulder muscles.

3)If you're doing something biomechanically un-sound (ie: swimming or rowing or any other shoulder intense training), fix your technique.

Salut DR – merci pour l’info, you missed your calling – or is it a case of “been there, done that” ?
I try to do the exercises recommended by both fizzio which are to strengthen the muscles in the back. Poor posture, `chicken arms`, sitting at a computer all day, heavy backpacks, carrying heaving items, too many items…yeah, yeah, I know, sound like a pack mule… have all contributed to this stoopid situation.
Now, someone PLLLLEEAASSSE pull the plug on the dull, overcast day, and declare it’s the weekend already.
Bonne fin de semaine - fly

I generally view myself as being fit. However specialisation in a single sport may prove to be to my detriment. I just came across this show airing on Discovery Health and I'm interested to see just how far removed I am from the what is required to survive:

http://well.blogs.nytimes.com/2008/0...=5070&emc=eta1

TB

Haha. Unless you are a front-crawler and a backstroker, a cyclist and a sprinter, you`ll likely have many imbalances. BTW an average person or a runner has a quad to hamstring strength ratio of 1 : .66

A sprinter needs a ratio of about 1 : 1.25 in order to stay un-injured.

DF: perhaps I missed my calling but I`m catching up! I find that for textbook cases, a physio is helpful especially if it requires manual manipulation. There's a whole lot of litterature out there on biomechanics and while I have the interest and the need, I read up and research on my free time. I'd like to become better versed in the biomechanics of movement and I find it difficult to find specialists out there who truly understand and can explain in detail what happens when the body moves in normal movement and in pathology. I have to say that I`m well surrounded by knowledgeable people (massage therapist/strength specialist and swim coach) so it makes for interesting discussions over tea, coffee or a beer.

What exactly did he give you to do (exercises)?

Grommit: TGIF and I declare the weekend officially started!

Gotta get my sorry butt to SCORES now!

Tough day. Double run A.M. was nice, P.M., miserable. Was soaked by the time I reached the train. It was "shiver city" all the way to St. Jerome. Thank goodness I crry a mylar blanket rolled up in my kidney pack! Saved my butt more than once.

Outstanding! Please pass along my congratulations to ol'Charly. What an amazing physical specimen, that guy. Sher is pretty impressed too.

Aconcagua, huh? Now that's a whole other story. A Real Man's mountain, not one of those touristy hikes.

WE? So who exactly is WE? Do tell, you Man of Mystery.

On my side, I'm actually off to a decent start for this year. 2 or 3 runs a week, some weights, and a challenging mountain HM in a March (with several long pitches at 20% incline...).

But I'll never see my old times again, I tell you. Not unless I quit the weights completely and eat nothing but salads. Carrying the extra mass (I said MASS...) sure makes it challenging on time.

Good for you getting going again. You'll need it for the Andes.

A hearty Happy New Year to the whole Montreal gang from beautiful and sunny Las Vegas, and may all your race plans for the year turn out better than expected.

Take care all.

Mars

Good morning all,

DF7 hope that arm is getting better, good thing there no snow to shovel.

Running drills, weights and a 30min run on the dreadmill this morning. The recovery is proceeding slowly. The dry cough still remains and is driving me mad.

Looking forward to running outside tomorrow. We'll see how everything holds up.

TB

Did a 21km long run today in the wind that was making me running faster at first, then got in my way on my way back. Anyway, nice and warm. We are lucky running around 0 degrees this time of the year.

Nothing like some peking duck to rid of a dry cough... (so I hear)...

How's the ankle?

The cold is back again and next week it's the snow.

Meuh non! The cold is not back again. -5C in January is not cold, it's just a perfect winter day. Rejoice! Alleluja!

Good day for a long run, in fact! I did 30K in 2Hrs. 08 min. Man am I tired. Can't imagine going another 12K, feeling like I felt in the last few K's. I was deliberately trying to go slow, but that is sooo hard. I guess I am right on 3Hr. pace though so that is somewhat gratifying. Why couldn't I have been born a chess player?

Well, I everybody, long time.
Been very busy preparing for the sabbatical, correcting project from the student before we leave, cleaning the house for the people who are going to live here, etc. Did some running but during the holidays a bit more cross-country skiing ( backcountry ).
Yesterday, during my search for accomodation in Ushuaïa, Argentina I realised that they have a marathon, The fin del mundo marathon. Well...being there during the week-end of the marathon my wife suggested that I run it, so... I got 9 weeks.
I'll do like Sally and go for the medal and t-shirt, not a PB.
So tomorrow, back to the mountain and serious training.
Hope everybody is O.K.
create yourself a nice Sunday...
Go Pats !

Easy

.... easy, I'm wildly jealous... you dog

...... duck ce soir.... (bbq/lacque from kim phat, it's the best) no sore throats here

hey, mars HNY!

Merc...... rein it in man, don't get hurt, I won't be there to pick up your t-shirt this year

....... and as for you roly...... 9:30/cematery it is, but be warned the trails on the mountain are bloody awful ..... this is ankle-twisting, back-wrenching, face-planting stuff...... hyper-technical I managed to wipe out just the once.... but gomez was doing the best Bambi impersonation ever..... icey au bout!
a very tough hour for me this afternoon..... I ran out of time and had to cut it short as the sun was going down.... v. beautiful. I love that twilight coloured light..... had my camera but forgot to take it out.... how bright is that was doing the loud trance/dance thing
I tend to agree with gag on the temp... it's A1..... just the surface could be a little easier.... actually saw a few mtn-bikers trying to go up Olmstead..... they all wiped out!

.... hard to believe silly's hit the big four-oh..... where did I put them dancin shooz

later

G&G

Easy, go for it. Never been to Ushaia but went to Punta Arenas. Running at the other side of the world is an experience you'll never forget. Is your avatar a landscape in that area?

Oh crap, I can barely run 6 miles on pavement

 

Ran 30 minutes no pain yesterday!! Question: anyone experiment with the CHO PAT? (band around your tendon below the patella)? Any success?

So because of that run, celebration was in order, I went out and had a huge grilled chicken-veggies-cheese-fried onions-fries-rice and salad bar last night at SCORES then went for the rip-out-your-shoulder bowling game which I lost badly. Precision sports was never my strong point. No biathlon in my future...

Didn't you all know that duck was the universal cure for colds? Doctors don't want to admit it because then they'd lose business...

Dress up, after 10-12C, -5 is cold.

Swimming and weights today.

Hi DR. I used the CHO-Pat in the past. It allowed me to keep running through the pain. I guess it helps to keep your kneecap tracking properly in the groove. You have runners knee my dear. (chondromalacia) Ultimately, I got orthotics and was the end of knee problems. Happy trails folks.....esp. you Gro. Get the pup to break the trail!

No long run for me this morning. Too sick and tired (literally) to run. This past week of activity must be catching up to me.

DR: Before any amount of Peking duck can be had, the coughing needs to stop. After all, it's not the duck but the company that you enjoy whilst enjoying it that lifts one's spirit and hastens recovery

EasyGo: What did you think of the game? The consistency of the Pats throughout game could not be match by the intensity of the Jags. 17-0! Am I on the bandwagon? Perhaps. But I enjoy seeing history made.

TB

Geez TB, it's been a while, at least since New Years eve! Yep the company and the laughs are great but I still maintain that you should never underestimate the healing powers of the Duck!! (Merc, where are my brome lake ducks???!!)

Spend some time in the steam room, did/does wonders for me! (bring a bottle of water and preferably a towel hehe)

And wear that baclava (that's how I like to spell/say it) so you aren't breathing in that cold dry air!). But really, the steam room is amazing. In the worst case, go the Polar Bear Club as I did last week! Haven't sniffled since!

Something about releasing leucocytes that fight infection as you jump in the icy cold water... Was more fun that I make it sound... Who has tried it?

MERC: Thanks for the info, I am heading more and more in that direction (orthotics). Do you wear them all the time? How about in your regular every day walking shoes? Who did you see again for physio and which orthotics specialist? Thanks!

Lovely day out today... swam next to the kiddie lessons, was very cool to watch.

PS: Is it just me or is KR very very slow today?

....... I have this visual of a naked chinese dude in the steam room ....... grasping his H2O ...... wearing a ski mask

......this is a cure, but be very careful more details here

.... so this morning's run with molasses & gomez went well, same route as yesterday ...... 4 minutes faster due to the better light, I guess. Yours truly wiped out 3 times and wrenched his thumb, gomez pissed off a couple of grumpy ol' beagles and roly did just fine [still a long way from jay though]

a good time was had by all.....

does your SO like your footwear collection? mine just loves mine.... she particularly likes the special aroma that wafts through the house on the wet dog days


later
grommit....
alright just one more banana ......

One hour on the mountain  today and I survived the adventure. Just what my ego needded.

Back to work for me, seems **** just keeps piling up.

Roly

DR, I only wear orthotics when I run an hour or more to keep a stress fracture at bay although you are supposed to wear them all the time! Can't stand racing in them. No way for 5 or 10K's, but a must for halves of fulls.

I saw David Paris at Decarie Square. He is the Head of Physio at Concordia but he does running orthotics....the flexible, soft kind.