So in our first two enstallments of “Kids, Chiropractic, and Immunity” we learned about the development of the nervous system, its role in health, and some common conditions that chiropractic may help by ensuring proper function of the nervous system. In this episode we are going to answer the question: “What should I do if my child gets sick?”
Enjoy!
This week we’re going to change things up a little bit with a type of workout called Yasso 800s. This strange name was given to an interesting workout by Amby Burfoot of Runner’s World magazine, named after his friend and co-worker at Runner’s World, Bart Yasso. Basically, it’s a form of speed training for marathoners, but you could adapt it for other training. How it works: you do 10 repeats of 800 meters (on the track), working up to a certain goal time. The goal time is figured by taking your goal marathon time (let’s say 3 hours and 30 minutes, or 3:30) and turning it from hours and minutes to minutes and seconds (in this example, it would be 3 minutes and 30 seconds per 800m repeat, or 3:30). So according to this theory, if you can do 10 repeats of 3:30 (3 minutes and 30 seconds), with 3:30 jogging rest intervals in between, you can do a 3:30 marathon (assuming you’re doing the appropriate long runs and other slower mileage).
Now, don’t be scared, we’re going to adapt it to our 5K workout. We’re going to make them Yasso 200’s.
First we need to now how far 200 meters is. On the tread mill it’s simple, just look at the screen. If you’re running outside on the street it’s easy: every block, every 100 on an address (on the grid), is 200 meters. So for example our office address is 2242 W. Irving Park Rd. 2141 W. Irving Park road is exactly 200 meters East of us.
So we just need to determine our pace. We first establish a goal time for the 5K. For example for this race my goal time is going to be 22 minutes (just above a seven minute mile). I’m going to convert that to seconds (22 sec) and multiply by 2 to account for the difference in distance adn time between a marathon and 5K. That gives me a goal pace for the 200m runs of 44 sec. If you haven’t ran a 5K before or don’t know what your goal time will be now is the perfect opportunity to set one. Just talk to me in the office or send me an email and I’ll work with you to establish one. (We’ll also establish a reward if you complete your goal!)
Make sure you run or walk 1 200 meters with an eye on the clock so you can feel what you pace should be. From there you shouldn’t have to focus on your watch, just maintain that pace.
Here’s the workout!
Week 4
Workouts 1, 2, 3 - Yasso 200
This should be a relatively short, but intense workout. Good Luck!
Many of you may have heard me say that health is expressed above, down, inside, out. I frequently re-visit this philosophical statement in the office as we educate our patients about wellness. You see, so many well educated people still actually think that health comes in a bottle, and why, yes sometimes a vitamin or pill may help the body, you can’t actually buy health buy putting more things in our body as the primary framework. You see, the body doesn’t really need any help, it just need no interference. For example, a cast doesn’t really heal a broken leg, it just helps to straighten it out, while the body does the healing from within. Another example can be the flu, where grandmas chicken soup doesn’t buy health, but it does allow the body some nutrition and mental comfort while the body produces its own battle from within through the immune system. In our office, its not that the adjustment cured a patients lifelong battle with migranes or sciatica, but it did remove the pressure of the nerve so the body can now transmit a better neurological message from the brain, down the spinal cord, to the injured area of the body to heal. For anyone not really getting this and who actually thinks a cast does the healing and not the body itself, try putting a cast on the body of a dead person with a broken leg…..I guarantee you the leg will not heal no matter how well the doctor places the cast.
You see, everyday we are blessed in our office with the ability to see people with restored confidence in their body’s ability to heal itself. For too many of our friends and family needlessly suffer from chronic conditions because they are not removing the interference blocking their respective bodies ability to heal. For example, for the patient with chronic acid reflux, irritablle bowel, and low back pain with a degenerated disk. The are told to take Prevacid, Ibuprofen, and consider a cortisone injection for each pain. None of the medical treatments treat the PROBLEM (only the symptoms), and in fact, only make it more difficult for the body to restore its ability to self heal. For instance, the prevacid will not address the harmful affects of an acidic diet, the ibuprofen might reduce inflammation, but will irritate an already irritated bowel, and the cortisone my reduce pain from the bulging disc, but it will not correct the problem and will cause secondary weight gain from the steroid. To restore natural healing, the interference must be removed. In order to remove interference to the disk, the L5 vertebrae needs to be adjusted from its arthritic position, the diet needs to be more basic in nature, and the ibuprofen should be eliminated as it is useless in the overall process for correction. Even though this method will not give immediated pain relief, it will allow restoration of health, so that when the pain goes away in less than month it will stay away without the addiction to unnecessary medication and with the empowerment of the patient knowing that their body did the healing, not us, we just removed the road block!!
For our second installment of “Kids, Chiropractic, and Immunity”, we bring you Dr. McKinley dicussing “Common Conditions That Chiropractic Can Help.” Probably the most popular reaction that we get when we mention to people that we adjust kids is “why, kids don’t have back pain?” Subluxations in kids tend to manifest as many of the most common conditions child suffer from: colic, chronic ear infections, asthma, allergies, constipation, etc. In this video podcast we discuss many of these conditions and why chiropractic is so successful in helping with them.
What a difference a few days make! From talking to many of you I know that you’re not letting the cold weather effect your training too much, but it sure is much nicer (and easier) to train and workout when it isn’t freezing out! This weekend is supposed to be 50 degrees and sunny, I can’t wait to get outside, off the treadmill, and stretch my legs a little. It’s so much better to run when the scenery changes, and I’m not staring at the same wall for 20, 30, 40 minutes at a time.
This is going to be our last week of the short, controlled Fartlek Runs (the technical name for the intervals that we have been doing). Next week were going to work on something a little different so make this a great week!
Week 3
Workouts 1, 2, 3
Brisk five-minute warmup walk or jog, then do two repetitions of the following:
Stretches
Continue with the hamstring and calf stretching from last week. This week we’re going to add a stretch for an very important muscles for pelvis and low back function: the piriformis. This is a stretch that all runners and walker should be doing on a regular basis. Just like with the other stretches do these at minimum on the days you workout following the workout and/or at night before bed. These are great to do everyday though, especially if you sit alot during work.
Piriformis Stretch
Piriformis Stretch
Lie on your back with both knees bent, and the foot of one leg flat on the floor. Rest the ankle of the other leg over the knee of the 1st leg. Grasp the thigh of the 1st leg, and pull that knee toward your chest. You will feel a stretch along the buttocks, and possibly along the outside of your thigh on crossed side. Hold this stretch for 1-3 minutes. You can place the foot of the 1st leg against a wall to provide more support.
We hope everyone has a great week! I’ll be at the Welles Park gazebo starting at 8:30 sharp for anyone who would like to join us this week!
McKinley ChiroTV
Kids, Chiropractic, and Immunity - What Role Does the Immune System Play?
Find out the “why” behind chiropractic for children in this short, three minute video, discuss the nervous systems development and role in a child’s health.
Wow, what great weather we’re having! It’s been a great week to start the Run Club. I hope that everyone has been able to get out and enjoy the beautiful weather. I love driving down Lakeshore Drive during days like today and see everyone out on the path running, biking, jogging, rollarblading, etc.
Remember, Dr. McKinley will be leading tomorrows group session at Welles Park (at the gazebo), Western and Montrose, starting at 8:30 am. Don’t forget to bring a watch! See you there!
We’re going to continue this week with the tempo runs. Please remember to email me or comment with any questions!
Week 2 - Workouts 1, 2, and 3
Brisk five-minute warmup walk or jog. Then alternate 90 seconds of S2 and two minutes of S1 for a total of 20 minutes. Brisk 5 minute cool down walk or jog (S1 pace or less).
Stretches
To be perform directly after workout and then again that night before bed.
Hamstring Stretch - Lie flat on back in doorway. Place heel of one leg on door frame with leg straight. Slide buttocks towards door frame until you feel a good stretch. Do not overstretch. Stay in position 3-5 minutes and then switch and do other leg.
Calf Stretch - Stand facing wall with feet staggered one leg close to wall, knee bent, and the other straight about 12-18 inches back. Do a slight lunge by bending from leg and pressing into wall, keeping back heel down on floor. Hold this 1-3 minutes and switch to do other leg
