Here is the TENTH of our weekly updates to demonstrate a fun-loving, healthy approach to physical activity in our regular weekly schedule. We hope you find these weekly entries enjoyable and maybe even inspirational on some level.

RON (Owner, Physiotherapist):

• 2 runs.  Not the 3 or 4 that I was hoping for, with 1 minor twist:  I might be on the DL (disabled list).  Something tweaked in my knee this weekend.  Running through pain sometimes is ok but you have to also know when to stop.  I didn’t stop, so this week will determine whether this is a minor 1-2 weeks thingy or something that requires a bit more of a recovery.  Keep you posted.
• Goal: Get this knee “thing” under control

DESMOND (Physiotherapist):

• Only Softball tournament this weekend!
• Ultimate frisbee once this week!
• Goal: Continue to stretch stretch stretch!

KIM (Reception):

• Ran 4 times this week.  Yippee!  Sun. 8K, Mon 7K, Tues. 3K, Thu. 8K, (26 total).
• I was without a car on Wed. (my day off) and did all of my errands by bike.
• Lots of stretching but no core.
• Goal: Run 4 times next week and possibly enter the Carrotfast 5K run on August 22nd in Bradford

SALLY (Massage Therapist):

• 170 min. cardio including 1 spinning class.  Two yoga/pilates classes.
• 120 min. weight training including arms, legs, back & chest.
• 45 min. of running outside this week which is new to me an avid treadmill runner.
• Goal: Mix in another outdoor run with my weekly routine.

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Here is the NINTH of our weekly updates to demonstrate a fun-loving, healthy approach to physical activity in our regular weekly schedule. We hope you find these weekly entries enjoyable and maybe even inspirational on some level.

RON (Owner, Physiotherapist):

• 3 Runs.  1 baseball game (watching son ).  Lots of thinking about running.  This “funk” has got to stop this weekend.
• Goal: 3 runs minimum.  4 would be sweet.

BETH (Physiotherapist):

• This week was overall pretty good.  Long run Sat, easy run Sunday, Hill workout Monday, Easy run Tuesday, Wed Off, Workout Thurs (3×2km), easy run Friday.  Felt good this week and workout Thursday was strong.
• Goal: Increase long run by 2km this week.

DESMOND (Physiotherapist):

• 5 softball games and 1 ultimate game! Was going to have an ultimate tournament this weekend but canceled due to the strike…boo!
• Started stretching again
• Goal: Keep stretching, increasing strength in my arm/shoulder from the injury I sustained a few weeks ago!

KEVIN (Physiotherapist):

• Low-key week once again.. Got to get moving! Push-ups, curls, sit-ups still regular
• Goal: 2 runs + work on my shot this week!

KIM (Reception):

• I went for 3 runs but I would have liked 4!  Sunday 7.5K, Mon. 8K, and Fri. 8K.  Exercised my eyes and elbows (and spirit) at my friends cottage mid-week.
  My father-in-law & my sister and husband were in 2 separate car accidents this week.  Both cars a right off.  VERY thankful they are all OK!!  Ran off the stress.
• Goal: Get in 4 runs and find another race to enter.  Build up my core!

SALLY (Massage Therapist):

• 210 mins. cardio including 1 spinning class, 1 yoga/pilates class and weight training for arms, legs, back and chest.
• Goal: fitness maintenance including at least 5 trips to the gym weekly.

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Here is the EIGHTH of our weekly updates to demonstrate a fun-loving, healthy approach to physical activity in our regular weekly schedule. We hope you find these weekly entries enjoyable and maybe even inspirational on some level.

RON (Owner, Physiotherapist):

• In the wise words of Yoda: “Do or do not- there is no try.”  Well… I am not doing very well right now with my running.  I am struggling to get in any type of consistency.  Ever get those days that turn into weeks which turn into months… The slide is slow and the funny thing is I am starting to feel worse i.e. stiffer in my knees.  I have got to get out and slowly get back in the swing of things
• Goal: To make running my friend again… soon

BETH (Physiotherapist):

• A solid week of runs (after last week’s disaster):
• Tempo Saturday, Medium long run Sunday, Bounding, Abs and hill training on Monday, Tuesday off, Hour run Wednesday, Workout Thursday and Hour on Friday.  Thursdays workout was solid, avg. 3:22 pace/km, can’t wait until I can get under that 3:20 mark.
• Goal: Ensure I get two solid runs in this weekend while away.

KIM (Reception):

• A busy weekend cleaning up the backyard.  Cleared 3 trees and dead branches (Bob used an electric saw – very scary!) making 20+ bundles for recycling.  Lots of forearm scratches and no missing parts!
• Ran Mon. 8K, Wed. 5K, Thu.5K and Fri. 6.5K.  I was planning on running the Rebecca Run on Jul.11th, but waited too long to register and the event was capped on Wed.  I may go watch and cheer.
• Goal: Find another 5K race to train for.

SALLY (Massage Therapist):

• 5 gym workouts this week. 125 min. cardio plus 2 yoga/pilates classes and 1 spin class.  Double weight training days for legs, arms, back and chest.
• Goal: Keep alternating activities and trying new classes.

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Here is the SEVENTH of our weekly updates to demonstrate a fun-loving, healthy approach to physical activity in our regular weekly schedule. We hope you find these weekly entries enjoyable and maybe even inspirational on some level.

RON (Owner, Physiotherapist):

• I am finding it difficult to break the momentum of busyness.  Sometimes it is easy to just put your runners on and get outside and run.  Other times it is simply kind of like going to the dentist- you get yourself worked up for nothing.  Folks I’ll be honest- I’m starting to slIp into a running “funk.”  I have been reduced to 3-4 very easy runs this past week again.  Because of the distractions I am finding less mental energy for my runs.  It will be a slow road back to discipline and focus.

• Goal: Minimum 3 runs and build back up to 5-6 over the next month

BETH (Physiotherapist):

• Very rough week of training.  Good long run on Sunday but during Monday’s run I felt really tired and, while I managed to have a decent workout on Tuesday morning, I came down with a really bad cold on Tuesday night which somewhat explains Monday’s tiredness.  Wednesday I didn’t get off the couch, let alone run. Thursday I tried to run but stopped at 20 minutes feeling extremely tired, and Friday’s attempt at a run was also a failure.
• I truly believe getting sick was due both to exposure to the cold virus but also being run down when you get exposed.  Looking back at the last few weeks I probably have been cutting a few too many corners nutrition-wise and also not sleeping as much as I should with the volume of running I was doing, and so I paid the price with forced rest this week.  Hopefully next week I will get back on track with my training.
• Goal: Rest and recover!

DESMOND (Physiotherapist):

• Played an annual softball tournament in Chicago this weekend…an excuse to go to Chicago! This week, altogether, 11 softball games played. Phew my shoulder is feeling it this week. Added in two ultimate frisbee games as well.
• No runs this week, still digesting the deep dish pizza from this past weekend!
• Goal: Rehab my shoulder so I can continue to play this season without hurting myself!

KEVIN (Physiotherapist):

• Just got back from the Korean American Olympic Games in Chicago, Ill. Super busy! Not an overly busy week in terms of activity: push-ups, sit-ups and chin-ups at home.
• Goal: Ride bike to work next week (weather permitting) and get in 2-3 runs. Find a regular place for pick-up basketball.. any suggestions?

KIM (Reception):

• I ran 6K before work on Saturday morning before the rain.  Felt good.  Went for an 8K run on Mon. evening when the weather cooled down.  On Wed., I made/fueled myself with some banana muffins & a coffee, then went to watch the parade on Canada Day.  I went for a 7K run and met Bob at the Leisure Complex to enjoy more Canada Day activities.
• I cut the grass and trimmed the shrubs before the rain started.  On Fri. night I ran another 8K.  Struggled a little with stomach cramps but managed to recover enough to eat some yummy sweet potato fries!!

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Iliotibial Band Friction Syndrome (ITBFS) has been determined as one of the top five injuries that distance runners succumb too.  The Iliotibial band (IT Band) is a thick band of non-contractile fibres or fascia that starts at the pelvis and extends down to its lower attachment on the outside of the knee.  ITBFS is caused by a rubbing of this lower attachment against a bony protuberance in the knee called the lateral femoral epicondyle. Runners with this problem commonly report a pain on the outside of the knee after a specific time or distance (often this occurs 12-18 minutes into the run).  This pain is reported to decrease shortly after the run, only to return at approximately the same time or distance with the next run.

Biomechanical errors, such as the amount of pronation of the foot during the stance phase of running, training errors (i.e. high weekly mileage, and excess track running) have been reported in the literature to contribute to ITBFS.  One specific factor that can cause and contribute to the severity of ITBFS is weakness of the hip abductor muscles. These are the muscles that help stabilize the pelvis during the stance phase of the running cycle.  Weakness in these muscles may result in too much movement of the thigh towards the midline during gait causing the knee to also move towards the midline and therefore tightening the IT Band against its attachment on the outside of the knee.

A study by Fredericson et al (2000) in the Clinical Journal of Sport Medicine* found that runners with ITBFS had weaker hip abductors than the control group and were also weaker in their affected side compared to their non-affected side.  After six weeks of a hip abductor strengthening program 22 out of the 24 athletes studied were pain-free and able to return to their regular training program with no reports of re-occurrence at the six month mark.

CONCLUSION- get those hip muscles stronger!  For tips on good exercises to improve hip-abductor strength keep a look-out for the next installment on our website!

*Fredricson, M., Cookingham, C., Chaudhari, A., Dowdell, B., Oestreicher, N., Sahrmann, S. Hip Abductor Weakness in Distance Runners with Iliotibial Band Syndrome. Clnical Journal of Sports Medicine 2000; 10: 169-175

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Here is the SIXTH of our weekly updates to demonstrate a fun-loving, healthy approach to physical activity in our regular weekly schedule. We hope you find these weekly entries enjoyable and maybe even inspirational on some level.

RON (Owner, Physiotherapist):

• A slower week then usual.  Business meetings, and the discovery of a new principle:  don’t try and make up for lost time in your training week.  As an observation may runners fall into the trap of trying to make up for lost days whether due to injury, inclement weather or busyness.
• I decided this week that I was going to let the week play out without trying to cram in for missed days.  Sometimes a rest or lower volume week is just what the doctor ordered.  I’ll get 5 runs in and probably a 45+km week.
• Goal: Resume 6 days per week and 1 workout, 60+km!

BETH (Physiotherapist):

• The week started out well with a very solid tempo on Saturday morning doing my usual 6.4km loop more relaxed and quicker then previous weeks…..then the hot weather hit.   Some people are winter runners and some are summer, I am definitely a winter runner (though I may need to be reminded of this come January),  Sundays run though hot was fine, but then as the week went on the recovery between each run seemed less and less ending off with Thursdays workout in the 32 degree heat and humidity where it seemed as though my legs had turned into bricks.
• I managed to complete the workout but it was rough go and my times were definitely slow.  I know this time of year is rough for training but the key is not getting frustrated, not worrying about times but get the work in and hopefully reap the benefits come the fall.
• Goal: Bring a water bottle to work and drink it!

DESMOND (Physiotherapist):

• Only one ultimate game this week – busy with the family back in town!
• However, stretched and used the foam roll all week – still stiff but feels great…going to become a contortionist soon!
• Stretching helps but is slow to respond – the key is to keep it up consistently!
• Goal: Get in a couple more runs and keep the consistent stretching going!

KEVIN (Physiotherapist):

• Continuing to ride the bike to work this week;
• Goal: Looking for a big week next week!

KIM (Reception):

• Weeded out 7 flower beds and put in some new plants for my dad on Father’s Day.
• I ran/struggled through 8K on Monday after work in the 30C temperature.  Should bring water next time.
• Got up at 6:00am Wednesday and ran 8K in 19C temperature.  Much better.
• Thursday evening I waited until 9:00pm and forced myself to run 5K in 25C temperature.  It felt good.
• Goal: Check out the date of the Rebecca Run in Newmarket

SALLY (Massage Therapist):

• 5 days at the gym but missed my swimming day.
• 220 mins. cardio plus weights for legs, arms, back and chest.  2 X 1 hour classes.
• Goal: Get back into the pool at least once a week.  Holidays next week….no excuses.

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Here is the FIFTH of our weekly updates to demonstrate a fun-loving, healthy approach to physical activity in our regular weekly schedule. We hope you find these weekly entries enjoyable and maybe even inspirational on some level.

RON (Owner, Physiotherapist):

• New stresses this week: adjusting to 6x/week.  Do I ever look forward to Friday’s: my day off!
• Was able to achieve goal of completing club track workout this week.  Had some insight this week talking to my coach, a teammate and Beth:  I have been struggling and working hard to keep my pace during workouts.  But when it comes to working towards your strength’s I realize I really enjoy and feel strong when running shorter intervals.  So… We discussed slowing things down a bit during pace work and running the shorter intervals hard!
• I have to admit that I have been a little slack in my stretching routines and “form” drills.
• Goal: Run shorter intervals “hard” and try and relax on longer intervals next week at track workout.  STRETCH, ICE and FORM DRILLS!

BETH (Physiotherapist):

• Do what I say not as I do…..made a mild training error when Sunday’s long run went a little too far away from home without realizing so I ended up running for 1:55 instead of 1:30.  Not being used to that kind of distance right now I was definitely feeling it by the end!  I got away with it this time since my foot/achilles pain that I have been experiencing didn’t worsen…luckily.
• Took Monday really easy with just a 5km recovery jog and then did an easy tempo on Tuesday instead of a workout.  By Wednesday I finally felt recovered from Sunday’s long run and was able to do 14km at a good pace.  Thursday mornings workout went really well with my interval times slowly getting faster.
• I’m starting to feel very positive about starting back racing at some point soon.
• Goal: Keep it going!

DESMOND (Physiotherapist):

• Only one ultimate game this week – busy with the family back in town!
• However, stretched and used the foam roll all week – still stiff but feels great…going to become a contortionist soon!
• Stretching helps but is slow to respond – the key is to keep it up consistently!
• Goal: Get in a couple more runs and keep the consistent stretching going!

KEVIN (Physiotherapist):

• Push-ups, sit-ups, chin-ups everyday;
• Rode the bike to work 2x this week (finally!);
• Basketball 2x this week.
• Goal: Move my workouts to the gym – Schwarzenegger style. “I’ll be back..”

KIM (Reception):

• Ran the 5K race at Pearson Airport this Sat. morning.  What a fun time!  A jet soared overhead at the start of the race.  The temperature was perfect with a small breeze on the runway.  I ran my fastest time so far this year (28:26).  Ate a post race breakfast and had a nap!
• Ran 8K Tues. after work in the sunshine late afternoon.
• Ran 5.5K in the misty rain Wed. evening.  I LOVE RUNNING IN THE RAIN!
• Ran 8K after work on Fri. then had a couple of beers at a neighborhood street party to quench my thirst.  Do the calories cancel each other out?
• Goal: Find another race so I don’t back off on my running and start to do some core exercises!

SALLY (Massage Therapist):

• 220 min. cardio this week which included my first 60 minute pool lap workout in quite some time.  Worked on chest & back, arms and legs this week during 110 min. of weight training.
• Also enjoyed 3 X 1 hour classes including 10 min. meditation.
• Goal: Keep to the 5 workouts a week with a swimming workout mixed in.  Love the water, chlorine….not so much:-(

CAROL (Reception) - *NEW THIS WEEK*:

• One brief gardening time and two great aquafitness sessions.
• I love working out in the water…..good for my heart and good for my bones and since we sing along to the tunes….good for my soul too!

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Here is the FOURTH of our weekly updates to demonstrate a fun-loving, healthy approach to physical activity in our regular weekly schedule. We hope you find these weekly entries enjoyable and maybe even inspirational on some level.

RON (Owner, Physiotherapist):

• Finally! A breakthrought week!  As I said last week I want to talk about “cheating the run.”  It has taken me 7 years to realize a couple of things:

1. The track doesn’t lie, &
2. You can try and cheat the run but it will only last so long.

• To the former point, you can’t hide out on the track; you can’t escape knowing what your pace is every 100m; and your level of fitness becomes exposed really quickly.
• To the latter point, I have witnessed some of my teammates in the last 2 years take a 1 year build up to have an amazing year and in the end their discipline and consistency paid off large.  You can try and run with just speed and less mileage and you might be successful in the short run.  By strength endurance deficits will show sooner or later.
• No advil again this week.  Knee pain is settling down.  Amazing Long Run (LR) last week.  Decent track workout, 2 nice and relaxing trail/grass/XCountry runs.  Achieved goal of 6 runs this week.
• Goal: Next weeks goal is is complete Wednesday workout and get over 60+km for the week.

BETH (Physiotherapist):

• Another decent week of training.
• Ran the Unionville Festival (Almost) 5km fun run, with my Dad and my brother.  Felt good and won in 17:27, really don’t know how fast that is since I don’t know the actual distance but I’ll take it.  Felt good to get back on the starting line again.
• Goal: Get a long run and two workouts in!

DESMOND (Physiotherapist):

• Ultimate Frisbee tournament this weekend – triple header! 3 more softball games – ran 10km in between!
• Cardio recovering much faster from those sprints in Ultimate! Feels good!
• Goal: More stretching!!

KEVIN (Physiotherapist):

• 7k and 5k runs (nice and easy); Basketball on Thursday; Softball on Sunday;
• Push-ups, chin-ups, and sit-ups all week long.
• Goal: Back workouts and start working on my shot and ball handling again!

KIM (Reception):

• 8K on Sat. afternoon in the warmth of the sunshine and struggled…..ran 5K on Sun. morning in the cold and damp and soared!  Go figure!!
• Sunday’s 5K run/walk was at Fairy Lake to raise money for ALS and support my friend Gail Burgess.  She is a runner friend of mine who was diagnosed 3 yrs. ago with ALS while training for our 1st Half Marathon.  Tues. morning paddled in a canoe with friends for 1 hour on the Black River in Sutton & ran 4K at 9:30pm after work.  Wed. ran 5K at Williams School track.  A slow 2K Thu.
• Goal: To PB the 5K race at Pearson Airport this Saturday.

SALLY (Massage Therapist):

• 120 minutes cardio, 3 X 1 hour yoga/pilates/tai chi classes with 2 X 10 min. guided meditation.
• Weight training for arms, legs, chest and back during 5 gym visits.
• Goal: Try to work in one swim workout.

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Here is the THIRD of our weekly updates to demonstrate a fun-loving, healthy approach to physical activity in our regular weekly schedule. We hope you find these weekly entries enjoyable and maybe even inspirational on some level.

RON (Owner, Physiotherapist):

• My week has been an eye opener to be perfectly honest with you. I am going to pen a new book and title it: “C.O.A.C.H.: confessions of a chronic hypocrite.” It’s about time I start practicing what I preach in regard to stretching, icing, and seeing my fellow colleagues for help in working out the aches and pains instead of relying on Advil.
• Thanks to Kevin and Beth I have been able to run relatively painfree (knees) 3 times this week and will still be able to get in another 2 runs.
• Stayed tuned for more on my book. Next week: “The track doesn’t lie- no cheating allowed!”
• Goal: To get with the program!!  6 days, 1 long run, 1 workout with the club, 1 long tempo and 3 easy, easy days of running.  And lots of stretching, icing and pain.

BETH (Physiotherapist):

• After having to take a couple of extra days off last week due to irritating my foot running on the track I am happy to report thanks to my fellow physio’s that I have been able to get a very solid week of training in.
• The foot seems to have cleared up and I was able to do 2 good interval workouts, Thursday being perhaps my best workout since the current comeback began doing 6×1000m averaging 3:24/km.
• Not quite where I want to be but moving in the right direction!
• Goal: Consistency is the key: sleep, eat, recover and do it again next week!

DESMOND (Physiotherapist):

• Eight softball games, one ultimate frisbee game, one 5k run.
• Two weddings this weekend, will have to work off the food next week with more than just softball!
• Goal: Two runs – better and more consistent sleeping schedule!

KEVIN (Physiotherapist):

• Two runs this week (13k and 7k at 4:30/km pace).
• Consistent with resistance training at home as well.
• Goal: Two runs this weekend to work off the buffet dinners on Friday and Saturday! Start a regular stretching routine.

KIM (Reception):

• Ran “Women’s Only” 5K on Sunday in 28.57.  Happy with the results (4th place in age group!).  Sunnybrook Park was a beautiful location.  Ate chocolate and got water from fireman on the route.
• Monday ran a 5K after work.  Felt good but I’m getting shin splints.  Anyone know a good physio?
• Ran a 5K on Wednesday morning.  Stretches and ice are helping my shin splints.
• Weeded the garden when I got home.
• Ran 6K after work on Tuesday and went to Aurora Running Room to buy some NEW shoes!
• After work on Thursday, ran 5K, showered and back to Sally for a 1 hr. massage; ahhhh!
• Goal: Train to run a 5K race at Pearson Airport in 2 weeks.

SALLY (Massage Therapist):

• 165 minutes of cardio this week.
• Weight training on arms, back, chest and legs
• 3 classes of yoga/pilates/tai chi during 5 visits to the gym
• 115 min. of cardio
• Goal: Maintain 5 days/week at the gym

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