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  • GFR Donates $2000 to Friends of Two Bridges

    F2B Hazel
    John & Susan with Hazel Patton, Friends of Two Bridges

    For Immediate Release – 2/3/12

    Gallagher Fitness Resources Supports Friends of Two Bridges

    Gallagher Fitness Resources, Salem’s running and walking shoe store since 1997, has donated $2000 to the Friends of Two Bridges. Hazel Patton, F2B President, accepted the check on Thursday, Feb 2, 2012.

    The Minto Island Bicycle and Pedestrian Bridge will span the Willamette Slough from the south end of Riverfront Park to Minto Island, connecting users to existing trail systems and downtown Salem via a multi-use path. Together, with the conversion of the historic Union Street Railroad Bridge into a bicycle and pedestrian facility, these two bridges will link more than 1,300 acres of popular downtown parks and about 26 miles of trails.

    At the 1/9/12 F2B meeting, Linda Norris, City Manager, addressed the need for more private funding and suggested F2B have a campaign identified and kicked off by this fall. John and Susan don’t want to wait any longer. The Bridge has been part of the Salem Planning process for over 30 years, a long-held community priority.

    In 1984 the City acquired the first easement on the Island to serve as the landing point for the bridge and the link to the Minto path system.

    It was in the first Park Master Plan, over 20 years ago.

    It was in the first Salem Transportation Plan, over 20 years ago.

    At least 3 citizen groups have been formed to implement the Bridge to Minto plan. John and Susan served on the second, starting in 2004. Friends of Two Bridges, the 3rd group, was formed in early 2007.

    It is in both the Downtown and the South Riverfront Urban Renewal Plans.

    The 2006 Urban Land Institute study on redevelopment of the Boise site recommended that the bridge remain an important part of the plan.

    In 2006 we had the opportunity to build the bridge, partly with donated materials, for a total cost of under $2 million dollars. At that time $1.6 in funding was available.

    The Development Standards for the former Boise Cascade site anticipate the Bridge link to Minto.

    It is in the Salem 2020 Plan.

    It has been one of the adopted City Council Goals since 2005.

    It received a 91% approval rating from the 2009 community forums (only 3% were opposed).

    Tens of Thousands of public dollars have been spent studying this bridge for 30 years.

    Two complete engineering studies for the bridge have been presented to City Council in the last 6 years.

    Gallagher Fitness Resources is planning a series of events along with F2B, Gallagher Fitness On Your Feet Fridays, to increase awareness of the Minto Bridge and help raise funds to get it done. Events will be held the 2nd Friday of the month from May through October.

    Friends of Two Bridges is a grassroots citizen group focused on the design, construction and opening of the Union Street Railroad and Minto Island bridges, and connecting pathways to bicyclists and pedestrians. A variety of interests are represented in this group, including the recreational community, historic preservationists, area children’s advocates, downtown merchants, property owners and statewide cycling interests. F2B meets monthly. For more information, contact Hazel Patten, 503-581-4939 or ptn1363@msn.com.

    More information from the City of Salem is available at this site: http://www.cityofsalem.net/Departments/UrbanDevelopment/DepartmentProjects/Pages/MintoIslandBridge.aspx

     

    Click here for Bridge Design Concept

  • Conversation Pace

    “Conversation Pace” is the key to getting started and staying with it.

    Walking and running should feel good. Your effort, in general, should be comfortable. We are often asked, “What’s comfortable supposed to feel like?” or “How do you define comfortable?”

    Comfortable means being able to talk in complete sentences while exercising. Using the “talk test,” you’re doing fine if you can “comfortably” carry on a conversation. If you can’t “comfortably” talk in complete sentences while you are exercising, you’re trying too hard. Slow down and get back to “Conversation Pace.”

    “Conversation Pace” doesn’t mean gasping for air every few words or forcing the end of the sentence, wishing the session were over. It means talking so comfortably that you are totally involved in the conversation and you don’t even notice you are exercising. The session is practically over before you realize it, and you think, “Wow, that was so easy!”

    When you are comfortable, your fitness level improves. The more comfortable you are, the more you can do, and the fitter you get. Here’s how it works… Your heart and lungs get used to processing more and more blood and oxygen every time you go out. Your cardiovascular system responds by becoming more efficient. You respond by being more comfortable doing more work.

    Most beginners and many experienced people have a tendency to “over-train” when exercising. They think they’re able to talk but it’s with way too much effort. They fail the “talk test.” They aren’t getting enough oxygen and the cumulative effect of this leads to over-training. Day in and day out they eventually get anaerobic and they aren’t aware of it. This is why staying comfortable is so important.

    Staying comfortable and exercising at “Conversation Pace” is also more fun. You get to know the people you are working out with and time just seems to fly by. When it’s fun you’re more likely to stick with it. What a simple concept this is. Regardless of the actual pace that you are walking or running at, if you simply carry on a conversation, you know you are going at the right pace.

  • Delayed Onset Muscle Soreness – DOMS

    Comment:

    Susan, Just wanted to let you know that my hips are really sore today (thursday).  Must have been those princess steps!!  Felt a little sore yesterday but more so today.  Hope you have a wonderful trip and we’ll see you when you guys get back.  Thanks for joining us on our walk tuesday night…was fun and learned alot…

    Reply:

    Thank you for the feedback, I really appreciate it. Just like John mentioned, “delayed onset muscle soreness” or DOMS, sometime more so the 2nd day than the first day following the activity. You used muscles in a way you haven’t used them in awhile, so you are really feeling them.  Hopefully that’s good and the soreness will subside within another day or two. Remember the 48-72 hour rule? It is mentioned in the Injury Prevention handout, accessible on the website. (also attached)

    Pain is relative… some people have a high tolerance, others don’t. If you’re experiencing pain and you’re not sure what to do, apply the 48-72 hour rule. Back off considerably or stop for 48-72 hours. This gives appropriate time to allow natural healing. Icing usually helps. If there is significant improvement between 48-72 hours, continue or resume exercise. Monitor your condition and proceed with caution. If there is no improvement between 48-72 hours, or if it worsens, stop exercising entirely until pain disappears. Take additional time off or do some other form of exercise that is pain-free. Options may include pool running, swimming or stationary biking. If the condition persists for 7-10 days without improvement, you may consider medical intervention.

    Anyway, hang in there, and go easy on your next walk. I mean ease into it and continue to practice the princess steps. But mainly, feel really good about not only starting the program but sticking with it and truly enjoying the progress you are making. Believe that you are making progress, and feel good that you are feeling those muscles working. I’m really excited for you and can’t wait to get out there again with you! Cheers!

  • Susan’s Recovery Update: 3-20-11

    I received delightful news from Dr. Jones on the March 11 follow-up appt, a day over 10 weeks post-op, 6 weeks in a cast and 4 weeks in the boot. He said recovery was ahead of schedule and gave me the green light to begin transitioning out of the boot! Despite having been on my feet most of the day prior, preparing for Chic’s Nite, the swelling was mostly gone. He also said I could begin no resistance spinning.

    Balance felt a bit off initially but all in all, it’s very liberating to be in running shoes again. The MalleoTrain brace from Bauerfeind works great to help keep the swelling down during the day.

    Pool running and core work are going great. (Thanks Ingrid, for the pool run today!) I feel the strength coming back, so thankful! I hope to be walking with the Leopards and Cougars in Tuesday’s Women’s Clinic by mid-April. I hope they will be there for me. Progress!

  • Injury Cycle

    Injuries can be avoided when you discover YOU can alter the cycle that creates them.  Hydration, proper recovery, massage, and rolling out with trigger point tools are all important pieces to the training puzzle.  We want you to reach your goals.  Taking care of your body is the easiest way to get there.  If you ignore the easy things your goals are harder to reach and unexpected injuries are just around the corner.

    Here’s a message from Cassidy Phillips, Trigger Point creator, talking about the role dehydration plays in the injury cycle.

    http://www.youtube.com/watch?v=Ry1Q67x5NmU

  • Spring Clinic Begins

    The Spring Women’s Clinic begins today. A big welcome to all the women who are registered, 117! And a huge thank you to all the group leaders! We couldn’t do it without you. I’m excited to get this one off the ground.  And while there’s a bit of sadness that I won’t be going to the park the first 3-4 weeks as my ankle recovery continues, I look forward to the energy and enthusiasm from all the women coming to the clinic this spring. As I always encourage “patience, patience, patience,” this will be an excellent opportunity to exercise my own beliefs and accept that this is where I’m at and I’m going forward from here. Don’t look back, don’t compare where you used to be. Just move forward, with patience and persistence, and count the blessings for each step.

    This article does a good job of capturing the excitement about the Women’s Clinic. One Step At A Time

    And here’s a link to info about the surgery. Recovery Update

    Cheers! bck (Big Cat Kahuna)

  • Susan’s Recovery Update: 2-6-11

    On Dec 30th I had ankle reconstruction. Fast forward to 2/11 and I get the CAST OFF! Progress! Then I’ll wear a boot for 4-6 weeks, with gradual weight-bearing and I’ll be able to get in the pool again and sweat! Progress!

    Rock Chalk Jayhawk – KU!

    People ask what happened and what exactly was done in surgery. The procedure included calcaneal osteotomy, flexor digitorum longus transfer, debridement of remnants of posterior tibial tendon and repair of old disruption spring ligament and medial talonavicular capsule.

    What it really means? The posterior tibial tendon, important for walking and running, was dysfunctional and I’d been compensating for years, creating damage to other tendons and ligaments, eventually decreasing joint stability which was worsening quickly. The osteotomy (restructuring the heel bone) and the flexor digitorum longus transfer (grafting one tendon to replace another) will provide joint stability. Surgery was successful and patience is my friend.

    Knee scooter = more mobility and independence than crutches or wheelchair. The uniform? Kansas Jayhawk Track & Field and Cross Country 83-85, hence the hot pink and blue cast! Have I been bored? Absolutely not! Leg elevated, mostly, laptop, cell phone and books provide plenty to keep me occupied, and visitors, delightful! As for the scooter, John calls me “Scooter Girl!” Go figure.

    Many family, friends and customers have been very helpful through my recovery and transition. To all, your wonderful support and thoughts for continued recovery are greatly appreciated! Thank you!

    Cheers! – Big Cat Kahuna

    “Mind is the great lever of all things. Human thought is the process by which human ends are ultimately answered.” – Daniel Webster

  • Are You Breathing?

    As with any form of exercise, proper breathing techniques are a foundational element for success when using Trigger Point Performance tools and methods.

    Deep nasal breaths provide a steady stream of oxygen to the lower lobes of the lungs where blood oxygen transfer is at its greatest.  As we address key areas of the body with Myofascial Compression Techniques, this fresh oxygenated blood can successfully enter the muscle to restore pliability, elasticity, and fluidity.

    Nasal breathing also stimulates the parasympathetic nervous system, which reduces stress and triggers relaxation and the recovery that is essential for optimal results when rolling out.  Many times rolling on a tender spot in the muscle will cause someone to hold their breath which will limit the muscles ability to relax.

    Begin each routine with a few deep nasal breaths to get focused and to set a pattern for the manipulation.  You will become more efficient and experience greater results with each session.

  • Hill Running Tips

    When running hills, many look up at a hill and say, “Oh my!” They panic before giving themselves a chance. A great place in Salem to practice hills is at the Soap Box Derby track in Bush Park. It doesn’t come overnight, so be patient and keep practicing your form work. You’ll get better and better as you keep working at it. Here are some tips to help you remember.

    • Eyes: Keep your eyes focused on the top of the hill. Don’t look down.
    • Visualization: As you run up the hill with your eyes up, visualize someone at the top of the hill pulling you up with a rope that’s tied to a central spot between your hips. Creative Visualization is an amazing tool that top athletes frequently use. If you practice this, you will actually “feel” your hips being drawn up the hill by this invisible rope.
    • Hips: Lead with your hips and keep them going “straight” up the hill. Visualize small headlights attached to the front of your hip bones. You need to keep those headlights centered on the road! Don’t let them “weave” back and forth across the road.
    • Head: Keep your head up! Looking up and keeping your head erect puts your body (especially your spine and hips) in the right position. It also doesn’t rob you from oxygen.
    • Short Steps: Maintain a quick cadence and keep your stride length short. Don’t over-stride.
    • Arms: Use your arms, but don’t overdo it! Reach back with your hands far enough to brush the sides of your hips.
    • Keep Going: Continue past the top of the hill and concentrate on using good form for several more yards after you’ve crested the top. Keep up the quick cadence. Going up hills with good form is very important. However, being able to continue after you’ve “conquered the hill” is what will make you more efficient, stronger and faster.

    Demonstration:

    Look up – deep breath

    Look down – deep breath

    You need oxygen when going uphill

    Eyes up – head up – oxygen

    Spine straightens up – hips align – increased efficiency

    And remember the tow rope

  • Marathon training is like homebrewing or winemaking

    If you have ever participated in the homebrewing or winemaking process you will appreciate this analogy.  Assuming the right ingredients are mixed in the right proportions and the “recipe” is followed correctly there is little that separates marathon training from winemaking and homebrewing when you reflect on these three essential components:

    • Experience – The best brewer or winemaker is nearly always the one with the most years of experience.  Sure it takes a lot of luck, but when you are in the realm of art + science, luck is directly proportional to years of experience.  The “art” is enhanced by all the mistakes made along the way.  Training for a marathon is quite similar.  You can have a stroke of beginner’s luck, but you are more likely to improve through years of experience and, unfortunately, a few mistakes and training errors.
    • Being Confident and Trusting the Process – Experimentation is always tempting when you are trying to make a batch of beer or a most exquisite wine, but you cannot change the essential process.  There are inviolable steps in making beer or wine.  You may have the most creative idea in the world for the next best brew, but if you change the order of the essential steps the results will stink – literally.  Your grand experiment will be entirely undrinkable and you will have wasted a lot of time.  Trust your training plan.  The workouts follow a specific order and plan.  The plan is your key to success.  Experiment “slightly” and “carefully” but don’t abandon the essential steps to success.
    • Patience – Wooo boy.  This is the toughest part of marathon training as well as brewing and winemaking.  Once the beer is in the carboy or the wine is in the oak barrel or stainless steel fermenter, not much can be done to change the final product.  Playing too much with the ingredients in the late stages of the fermentation process will more than likely ruin the final outcome rather than enhance it.  The same is true in the later stages of marathon training.  You cannot “cram” like you did for your college finals.  Either the work is in or it’s not.  When your marathon training reaches the final three weeks, you can only screw up the final result with final “tweaking.”  It’s patience in those final, sometimes agonizing weeks, when the aging process/training effect yields the best product.

    Feel free to make comments on this topic!  Let’s have some fun with it.