Congratulations!!! 247 Champaign Marathon Runners

Congratulations to 큰형님, 하영씨, 영교씨, 천식씨 on finishing the Champaign Marathon with record times!!!!

2012 Champaign 마라톤 결과

정영교 3시간 47분 진하영 4시간 8분 정천식 4시간 13분 최만섭 5시간 21분

Today's runners!!

Champaign Marathon에 출전하신 선배님들 잘 뛰시라는 메세지를 어제밤에 올린다는 것이.. 너무피곤해서 그냥 잠들었군요.. 지금 시간이 12:30분, 7시에 시작 했으면 이미 끝날 시간이군요. 무사히 좋은 결과의 열매들을 얻으시길 기도합니다.   경기후 좋은 시간들 보내세요!!  아참, 경기 결과 올려 주세요.

파이팅, 션배님들!! 

굿 뉴스, 그것도 베리 굿 뉴스 임다

회원여러분. 굿 뉴스가있습니다. 제가 방금 우리 회비장부를 인수인계 받았는데, 잔금이 무려 735불!!! 햄버거 사먹을려고 모은 돈이 무려 735불!!! 대박입니다. 자, 이돈 어떻게 쓸까요? 우린 달린 후 램버거 돈만있으면 행복한데요, 그죠. 이 풍족한 돈을 어떻게 쓸까요? 의견 바랍니다. 그리고 다다음주에 정하죠. 행복한 고민이죠?

Why Exercise Warm-Ups Might Be Even More Important Than You Thought

Everyone knows they should warm up prior to exercise, but very few people actually bother. Turns out, that could be a real mistake: a new study suggests that warming up actually increases the maximum power a muscle can provide during exercise, as opposed to just shortening the time required to reach maximum output.

The study, carried out at La Trobe's School of Physiotherapy, tested out the effect of warm-up exercises on 22 elite athletes. What they found is a little surprising: some warm up exercises actually increase the maximum explosive power a muscle can provide during the subsequent work out. Essentially, that's extra performance for little extra effort. Justin Crow, one of the researchers, explains to Medical Express:

"A warm-up protocol involving low load exercises targeting the gluteal muscles is effective at acutely enhancing explosive power output in the lower limbs. Coaches may consider this protocol when preparing athletes for competition or training in sports involving explosive lower limb movements such as jumping, sprinting, and some weightlifting movements."

In fact, Crow suggests that some simple none-weight bearing warm-ups can help any athlete's performance. While it's not been established exactly why such warm-ups increase maximum strength, it's known that such exercises do affect the metabolism of muscles. And at any rate, there's a whole heap of evidence to show that they reduce injury—so get stretching

4.21.12

저 아줌마 누규?

Fill 'Er Up at Runner's World

Fill 'Er Up at Runner's World

Shin Splints

Banish Shin Splints Forever With One Magical Exercise

The sun is out, the weather's warm, and in a month or so you're going to be parading around the beach nearly naked. Time to shed that winter weight. So you start running. But lo! Just as you start getting results, you also get pain. In your shins. It's bad.

Shin splints are one of the most common running and sports injuries, and they can really knock you off your routine. Luckily, with one simple exercise, you can kill your shin splints. Here's how to send them to hell, where they belong.

Welcome to Fitmodo, Gizmodo's gym for your brain and backbone. Don't suffer through life as a sniveling, sickly weakling—brace up, man, get the blood pumping! Check back on Wednesdays for the latest in fitness science, workout gear, exercise techniques, and enough vim and vigor to whip you into shape.

First off, what are shin splints? The medical name for them is medial tibial stress syndrome. They're a result of fatigue and inflammation in the muscle tissue in the front of your leg and the posterior peroneal tendon (and/or the posterior tibial tendon). Pain usually occurs around the front, outer side of your tibia (shin bone). It's generally considered to be an overuse injury, and it's incredibly common. What most people don't realize is just how insanely easy it is to treat.

Back when I first started fixing my knees, my physical therapist had me do some very light running on a treadmill. After just a few sessions, I started getting shin splints, and they sucked. I thought it meant I had to stop. Nope. My doc said, "I'm going to give you one exercise routine that you're going to do once a day, and the shin splints will be gone within the week." Sounded like bullshit to me. But, to my amazement, he was absolutely right. Here's how you do it.

Instructions:

• 1. Find some stairs. Actually, just one stair or a curb will do.
• 2. Turn so you're facing down the stairs. Scoot forward until just your heels are on the stair, with the rest of your foot hanging off (you can hold a wall or railing for balance).
• 3. With your legs straight, point your toes downward as far as you can, then lift them up as far as you can. Repeat.
• 4. Use a timer. Do as many as you can in 30 seconds. Do them rapidly, but with full extension and flexion.
• 5. After 30 seconds, bend your knees at a 45-degree angle (about half way). Without pausing to rest, do another 30 seconds of flexing in that position. That's one complete set. If it burns like hell, then you're doing it correctly.
• 6. Rest for a minute or two, then do another set—30 seconds with the legs straight, immediately followed by 30 seconds with the knees bent. Rest for a another minute, and repeat the two-part set.
• 7. Each day, do three of these two-part sets. The total daily routine includes 6 30-second sessions.

That's it. Toe raises. You think I'm crazy. That's fine. Try it. I've been spreading this wisdom for the past ten years like some kind of Johnny Shin Splint-seed and it has worked for literally everyone. I'm eager to hear the results from a larger sample size (that's you, dear readers).

The usual disclaimer applies: Everyone's body is different, and if you feel like you're injuring yourself, stop and see a doctor or physical therapist. You may have something else that could require calf stretching, calf raises, shin stretching, or standing on tennis balls to do mid-foot stretching. Some people are told to walk around on their heels, but it seems that this would cause impact and stress on the knees. Really, I've never seen the toe raising exercise fail when performed properly, daily.

Have you had shin splint issues? If you've fixed them, how? If you haven't yet, try this and tell us if it works. And tune in next Wednesday for more Fitmodo.

Happy B day

미영씨~~~~!

으와앙 대~~~에 428 마라톤 숙소 예약

Danville Days Hotel & Conference Center
77 North Gilbert Street
Danville (Illinois), IL 61832
United States of America
1-217-443-6600

Booking Number	xxx.xxx.xxx
PIN Code	xxxx
Email	samsungsign@yahoo.com

Booking Details	1 night, 2 rooms, max. 4 people.
Check in	2012-04-27 after 15:00
Check out	2012-04-28 before 11:00

Cancellation cost:

• until April 27, 2012 5:59 PM [CDT] : US$ 0
• from April 27, 2012 6:00 PM [CDT] : US$ 67.99

Room description

This room features a cable TV, a clock radio, and coffee maker.

Guest name

ha young Chin

Guest name

young K Jung

Children and extra bed policy

• Up to two children under 12 years stay free of charge when using existing beds.
• All further older children or adults stay free of charge when using existing beds.
• One older child or adult is charged USD 10 per night and person in an extra bed.
• One child under 4 years stays free of charge in a baby cot.
• Maximum capacity of extra beds/babycots in a room is 1.
• Extra beds and cribs must be requested, and need to be confirmed by the hotel. Extra charges will not be automatically added to the total cost, and have to be paid separately at the hotel.

Guest parking

• Free public parking is possible on site (reservation is not needed).

Internet

• Wi-fi is available in the entire hotel and is free of charge.

247 홧~팅!
특별 공지
응원단 모집중 :)

How to Fix your Knees

How I Fixed My Knees and Learned to Walk

When I was a kid, I had bad knees. Really bad. I'd run a mile and limp for weeks. Well past my teenage years and into my early twenties, I thought I was just stuck with these knees. But then I found a way to fix them. It was one of the hardest things I've ever done. Here's how it happened.

Welcome to Fitmodo, Gizmodo's gym for your brain and backbone. Don't suffer through life as a sniveling, sickly weakling—brace up, man, get the blood pumping! Check back on Wednesdays for the latest in fitness science, workout gear, exercise techniques, and enough vim and vigor to whip you into shape.

The Bad Days

Brief disclaimer: Everyone's body is different. This is what worked for my specific knees and their specific problems. You may have different knee problems, which means that what worked for me could hurt you. See a doctor or a physical therapist.

Here's a brief history of my body. Starting around age 12, I started getting knee pain. When dealing with me, a lazy, pubescent boy in the early 1990s, a doctor would just say, "Osgood-Schlatter. Case closed." No x-rays, no testing. It'll go away in a couple years, they said. But it didn't. It got worse.

By the time I was in high school, it was so bad that I couldn't do the five minutes of jogging at the beginning of P.E. Instead, I did push-ups and crunches while everybody else ran. Eventually I was doing sets of 70 pushups, and I looked like I was in pretty good shape. But nobody knew that I couldn't jog without keeling over.Long walks weren't any easier. I started spending weekends inside with ice packs on my knees.

The Discovery

When I was twenty years old, I finally got some real health insurance, and I was able to see an orthopedic doctor. He and a physical therapist spotted my problem almost immediately: I didn't have Osgood-Schlatter, I just walked funny. My toes were turned out outward (a condition known as pronation). As I walked, my outer quads were over-compensating, and my inner quads were weak and under-used. My iliotibial (IT) bands were so tight that they were actually pulling my kneecaps out of alignment and off to the sides.

They prescribed a course of physical therapy, which contained three basic routines that I practiced until I became a mobile biped again.

Loosening the IT Band

Full size

This was by far the most painful component of my rehab. My IT bands (the tendons on the outer side of my quads) were like overwrought piano wire. They had to relax. But your body won't bend in a way that stretches them deeply and directly. Enter the foam roller, my tormentor.

The exercise is simple. You lie on your side, with your body weight pressing your IT band into this big foam dowel. You move up and down along the ground, and the roller travels up and down your leg. Sounds like nothing, right? No, you will want to die. It is eye-crossingly painful, and you have to do it every day. You're essentially giving yourself a deep-tissue massage directly to the tightest, angriest part of your body. It's brutal, but it's cheap, and it works. It really works.

Two at a Time

With my outer quads getting looser, it was time to develop my inner quads, with a balance of strength being the eventual goal. I began with a wall-sit regimen. I put a large ball between my back and the wall, and then put a small ball between my knees, to keep them perfectly parallel, squeezing inward. Dip down, bend the knees are a 90-degree angle, then come up. Repeat into infinity. It was blow-your-brains-out-boring, but it really worked. Then, I found something even better.

Shortly after beginning physical therapy, I moved to a 5th floor walk-up in New York. It turns out that was the best thing I could have done for myself. As my legs got stronger, I realized that if I took the stairs two at a time, it was pretty much the equivalent range of motion of a wall sit. But it doubled the weight, since I was just doing one leg at a time. Being careful to keep my knee tracking in line with my toe, I started doing one flight, two steps at a time. Then two flights. Eventually I was doing the whole climb two at a time.

This is when I felt my progress skyrocket. Instead of struggling to motivate myself to do boring, repetitive exercises, all I had to do was go up the stairs. I was doing my rehab work every time I came home. It's something I still do every time I go up stairs, even if I have a full backpack. It keeps my inner and outer quads balanced even if I don't do anything else.

Learning to Walk Again

While the foam roller may have been the most painful, it was nowhere near as hard as correcting the thing that had destroyed my knees in the first place: my manner of walking. Having walked in one way for roughly 19 years, my habits were deeply ingrained. I had to start from scratch. The physical therapist guided me, carefully. Strike with the heel, then roll down the outside of the foot, then step through the ball of the foot. Repeat. He had me walk back and forth across a room, agonizingly slowly. "That's it," he said. "That's how you have to walk now."

For the next month, I had to pay attention to every single step I took. I was used to walking fast—now I felt like I was crawling. Heel, roll down the outside, forefoot. Heel, roll down the outside, forefoot. It took months of being hyper-conscious of something I'd been doing unconsciously for most of my life, but eventually, it became natural. I conquered the walk.

The Final Frontier

I walked pain-free for over a decade, but I still had never learned to run. Now, I'm 32. I recently decided: It's time to do this thing. So, I read Born To Run, by Christopher McDougall (I highly recommend it), and then I started researching this whole barefoot/minimalist running thing.

The idea is simple: When running, you land on your forefoot (or midfoot) first, instead of your heel, which cuts down on the impact shock on your knees, hips, and back. You take more steps, ideally averaging 180 steps per minute. This helps your stride minimize bounce, allowing you to redirect the energy toward moving ahead laterally. You focus on maintaining good, straight posture, and you lean forward at the ankles. I had to work into it slowly—my lower calves have never been so sore in my entire life. But I've been running twice a week now for over a month at increasing distances, and I haven't had any knee pain at all, for the first time in my life.

This summer, I will run an olympic-length NYC Triathlon to raise money for the Leukemia and Lymphoma Society (shameless fundraising plug). It's a 1.5K swim, 40K bike, and a 10K run. I've never done any of those components individually, let alone all three in consecutively. I've never been anything resembling an endurance athlete. This is the year I change that.

The Merrell Down & Dirty National Mud and Obstacle Series!!

Here's the link to the race that my friend was telling me about. If you haven’t done any muddy races,  this one will be the perfect one. I haven't registered yet because I am waiting to hear back from my friends to find out what time they signed up for, so we can be in the same group. Unfortunately, Schaumburg Marathon will be on May 20th, too. If you are not going to run in the Schaumburg Marathon, you can join with us to be dirty & muddy!!

Have a wonderful day!!

Miyoung

모임시간 변경

회원여러분
오늘모임시간이7:00에시
6:30분으로 변경되고
장소는 60번 아침에 모이는
파킹장 끝에있는 이탈리안
식당끝편 옆에있는 짱께식당
입니다.
부디 마니참석하셔서 늦었지만
축하해줍시다.

생일 파티

안녕하십니까
247회원 여러분
주일 오후를 어떻게 보내고 계시나여.
다름이 아니오라 돌아오는 토여일(4월9일) 오후7시에
우리 구이사님,정 천식씨 생일 저녘 만찬을 가질 예정이오니
한 분도 빠짐업씨 참석을 바람니다.
회비 지참하시고 ....
혹시 참석하기 실으신분은 댓글로 남기시기 바랍니다.
그리고 코치님은 명단(참석 안하는분)을 기록하셔서
보관 바람니다.
가능하시다면 부제자를 빼고 전원 참석을 부탁을 드립니다.
요즈음 247 분위기가(ㅠㅠㅠㅠㅠ) 좀 그런거 같아서 회원님들에 각별한
사랑이 절실 합니다....
247회원 여러분 모두 건강하고 행복한 한주가 되길 기도합니다.
247 247 247 247 247화이티잉ㅇㅇ~~~~~~~~~~~~~~~~~~~~~~~~~~