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Best Way to Treat Achilles Tendonitis: Stretching & Moderation

graphic pic of Achilles tendon anatomy

If you are active in sports, you may have experienced discomfort or soreness in your Achilles (uh-KIL-eez) tendon at one time or another, or you may have heard one of your friends complain about Achilles tendonitis. The Achilles tendon connects the large calf muscles to the back of your heel. If you trace your finger […]

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The Plank: Strengthening the Core

The Plank is one of my favorite exercises in the Gym. Here’s my write-up cross-posted from Aches & Joints. The core is commonly thought of as only your abs, but consists of multiple muscle groups in your abdomen, back and pelvis. Core muscles are engaged during all activities requiring a coordinated movement of the upper […]

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Boston Half Marathon and New York City Marathon

Boston Half Marathon 2010 time: 1:54:44 pace: 8:46/mile

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11 Essential Things to do Before a Long Run

(pic by Martineric from here) Despite a tear in my medial meniscus, I hope to run the New York City Marathon on November 7, 2010. The long runs are the most grueling part of marathon training. There are NO crowds to cheer you, there is no one handing out water and no friends to pat […]

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Video: How to do a Pec Fly & Chest Press

I don’t do weights! But my trainer friends urge me to build muscle tone. “It will help your running,” they argue. I do anything which helps my running.

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Heel, Calf, Hamstring Stretch for Plantar Fasciitis

If you are a runner, sooner or later you will encounter heel pain associated with plantar fasciitis. While there is no cure, simple exercises can take care of it. Plantar fascia is the tissue band running along the bottom of the foot. Excessive walking, running, or irritation can inflame the tissues, causing severe heel pain. […]

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Tutorial: How to do Interval Training on a Treadmill

In Interval Training, you combine a short, 1 minute burst of high intensity exercise followed by a 4 minute recovery period of low to moderate intensity. You string together these 5 minute cycles, or intervals, and end up with a very intense exercise regimen with amazing consequences. Also called High Intensity Interval Training (HIIT), a […]

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Scapular Exercises for Stronger Shoulders

Exercises for Strong and Healthy Shoulders Shoulders permit our arms to move in a wide arc and perform elaborate activities. This mobility is due to superb coordination of muscles and soft tissues around the shoulder and shoulder blades (scapula, SKA-pew-la), and is essential for performing activities in a pain- and injury-free manner. See related article […]

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Marine Corps Marathon 2008: The Long Slog!

Marine Corps Marathon 2008 time: 4:33:10 My Slowest Marathon! Its been two weeks and now I can write about my slowest marathon. The Course and the Run: I loved the first ten miles of this course. Leaving the Pentagon, the course works its way through the narrow streets of Arlington, VA. The mass of runners […]

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BAA Boston Half Marathon 2008

Boston Half Marathon 2008 time: 1:53:09 pace: 8:38/mile Enjoyed a nice run on a spectacular Fall Sunday here in Boston! The air was crisp and sunlight poked through leaves in all hues of red and yellow! On this blessedly beautiful morning, everyone ended a winner! I ran like on a careless stroll and did not […]

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Not Running the Boston Marathon

Yes! As the runners are all laced up and waiting for the gun to go off, I am at home recovering! Aarrrrghhh! After my 18 mile run about 5 weeks ago, I came down with a bad case of the flu. Instead of resting, I pressed on with the training (tough guy!). It got worse, […]

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Monster March Training Schedule

For runners training for the Boston Marathon (April 21, 2008), March is the feared Monster March. While we start training in January and slowly ramp the mileage in frigid February, it is March when every weekend entails a 14+ mile run; on cold snowy Saturdays! Brrrrrrr! The long runs planned for each weekend in March […]

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Tips for Running on Snow and Ice

My training for the Boston Marathon is in a funk. No sooner had I signed up, I hurt my ankle. Nothing broken, but sidelined for a couple weeks. “Not running” is tough during marathon training. Give me bone chilling, snot freezing, long runs any day, but please don’t let me nurse an ankle when its […]

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Heel Drop – Stretching Calf Muscles

The Heel Drop is another great exercise to stretch the calf muscles, the Achilles tendon, as well as the fascia under the heel. You can do this where ever you see a set of stairs. And it only takes a couple of minutes. One of my favorites before I head out for a run! Look […]

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Boston Half Marathon 2007

Boston Half Marathon 2007 time: 1:49:31 pace: 8:22/mile (5.11/km) Was a minute 56 secs slower than my Feb Half Marathon in Hyannis. 😦 And my pace was off by 9 seconds! In Feb for Hyannis, I was in training for the Boston Marathon and at the top of my training. This half marathon was to […]

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Foot and Toe Extension

Continues the Heel Pain and Plantar Fasciitis Series. For most of the day, our feet are bound within stiff shoes and many of the soft tissues within the feet are infrequently used. This is a simple yet very effective exercise to stretch the heel and underlying plantar fascia … and bring life to those toes! […]

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Heel & Achilles Tendon Stretch

Continuing my Health & Fitness Series, as published in our patient newsletter, Aches & Joints. Following up on the Heel Pain (Plantar Fasciitis) article from a few weeks earlier, here is the first of a series of exercises that can help recovery from heel pain. This is a wonderfully effective warm-up before running, going for […]

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Treating Heel Pain or Plantar Fasciitis

I published this article in our patient newsletter Aches & Joints [AchesAndJoints.org]. If you are a runner, you probably worried about Plantar Fasciitis. Early in the summer when researching this article, I got a mild case of heel pain that left me distraught. My training for the Boston Half Marathon (Oct 7th 2007) was guarded […]

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Yoga of Running: Tough Mile 1

You’d think, after completing several marathons, running comes easy to me. Well, once I get going, I do enjoy it. But getting started on any run is always tough. Particularly Mile 1. I am not talking about a 1 mile sprint. Just the first mile of a long or short run. Its a tough mile! […]

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Boston Marathon 2007

Boston Marathon 2007 time: 3:59:17 pace: 9:08/mile 30 minutes faster than my last year’s time of 4:29:18. Overcome by the gushing support and outpouring of best wishes from all my friends on LJ. Thank you! (WordPress post here.) Despite all the drinks and four GU Gels I imbibed during the run, I still lost 6 […]

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Boston Marathon 2007: 26.2 miles in a Nor'easter!

Boston Marathon 2007: 26.2 miles in a Nor'easter! We are expecting a Nor'easter here for the Marathon. Not good. Yesterday at the Runner's Expo where we pick up our Bibs, there was trepidation amongst the runners. No one I knew was going to “cancel,” but the question on everyone's mind was: “How do I dress […]