Running Safety

Not many people disagree with the fact that running outside is a great way to stay in shape.  Simple, quick and effective, running fits easily into most lifestyles.  All you need is a pair of shoes and you're good to go.  Running does have its hazards, though.  With little in the way of protection, a lone runner can be extremely vulnerable.  With your legs being the only means of escape, getting out of danger can be problematic.  Here are some tips that will help keep you safe:

Know your surroundings
Always, always be aware of what's going on around you.  I can't stress that enough.  If something or someone looks out of place, follow your gut and get out of there.  Better safe than sorry.  Try to stay in well lit, populated areas.  A quiet, isolated, country road may seem ideal, but the peace and quiet comes at a price--help is a long way off.  Make a mental note as you go as to where and who you could approach if you did get into trouble.  Was someone out mowing the lawn or watering the yard?  Which businesses are open?

Leave a note
Before you start, even if you live alone, leave a note detailing the time, place and duration of your run.  It only takes a second, but could be invaluable if you did run into trouble.

Vary your routine
Don't always run the same route, at the same time.  Creatures of habit are easy prey.  Mix things up--run early one day and late the next.  Run a different direction, down a different road on a different day of the week.  Be unpredictable.

Take a map
If you're running on a new trail, or in a new neighborhood, fold up a small map and carry it along.  It's amazing how easy it is to get turned around in unfamiliar terrain.  You may never have to look at it, but then again, you might.

"Call the Police!"
If you do get trapped, yell specific instructions like, "Help!" or  "Call the police!".  Screaming, in itself, can be confusing and misinterpreted.  Let people know you want and need help.

Handheld Alarm
There are numerous alarms/products available for personal protection that are lightweight and fit in the palm of your hand.  From pepper spray jogging hand weights to the "Screecher" (hand held tube that emits an ear piercing shriek readily recognized as an emergency call) there's something just right for you.

Cell Phone
Always carry your phone.  It could save your life.

 LACE UP and be wary!
      

It's Snake Season

Unless you live in a tropical region, snakes native to your area have most likely been in hibernation for the past few months.  As daylight hours shorten and cold weather arrives, snakes crawl into caves, hollow logs, and burrows searching for a safe spot to wait out winter.  Secure in their dens, there they stay for the duration.  Which is where I'd like them to stay.  Once the warm days of spring arrive, however, snakes emerge from their winter homes, just like us humans, eager for food and a warm spot in the sun.

Runners beware.  Snakes are waking up and will soon be on the prowl.  I've had my share of encounters with snakes in the miles I've logged, and nearly all of them have happened in the spring.  Although I personally can't stand the sight of these vile creatures (sorry snake lovers), I understand they play an important part in the earth's ecosystem, and like runners and bikers, snakes and I must coexist.

The problem with snakes is, they appear without warning.  Silently they slide across the ground, without making a sound.  There's no rustling in the bushes or tell tale footsteps to warn you that something's coming.  As if from a magic wand, suddenly they materialize at your feet.  Yes, I've heard a rattlesnake rattle, but at the time I was only inches away--not much of a warning.  With such a low profile, snakes abruptly appear in your path with little or no time to avoid an encounter.

So what should you do if you find yourself inches away from one of these legless reptiles?  My husband would say, yell "Snake", not "Watch out" like I did.  One Sunday afternoon we were running down the Los Gatos Creek Trail, when I noticed something stretched out across the road up ahead on the left.  I thought my husband had also noticed the 6' long, 2" wide rattlesnake, but as we got closer, it became apparent that his mind was elsewhere.  A couple of feet away, I yelled "Watch out!", which cause my husband to turn my direction--away from the snake--and in the process he almost stepped on the rattler's head.  The snake raised it's head in warning and we sprinted away, with our hearts racing.  Apparently if I had yelled "snake", my husband would have looked at the ground.

I've noticed snakes underneath my feet mid-stride, seen them slide into the bushes up ahead, and had them stretched across the entire trail, causing me to change my route.  Without fail, the sight of a snake gets my heart pumping good and fast.  I try to remember, though, that snakes are more afraid of me than I am of them, and give them wide berth.  After all, spring won't last forever.  Soon the blistering summer sun will send the snakes back to their dens, searching for refuge from the heat.  Until then, I'm keeping one eye on the ground and one up ahead.

LACE UP, and watch your step!

There's Nothing Like Peer Pressure

There's nothing like peer pressure for motivation.  Currently I'm coaching a group of girls ages 8-11 in an after school running program.  We started our season a couple of weeks ago and at our last meeting I gave them their first major challenge.  Each girl was to run one mile, without stopping.  Whoever completed the mile would receive a celebratory pin to wear home.

"Can we stop for water?"  No.
"Can we stop if we have to go to the bathroom?"  Yes, but you'll have to start over.
"Can we stop if we have to tie our shoes?"  If you do, you'll have to start over.
"What if we get hurt?"  If you stop, no pin.
"Can we walk really fast?"  No.
"What if we don't want to run?"  Fine, but you won't get a pin.
"What if we walk 2 miles?"  No pin.  You have to run to get a pin.
"What if..."  If you stop for any reason, NO PIN!

I'm sure some of them considered the task a form of cruel and unusual punishment.  My challenge was given, however, not to torture the girls, but to teach them a lesson in pacing.  As long as you start out slowly, pretty much anyone can run a mile without stopping.  Many of the girls are new to running and the thought of running an entire mile without a break seemed impossible.  With this age group, the girls tend to sprint, walk, sprint, walk, sprint, walk, and continue on in the same vein, never building up any endurance.  With the proper guidance and motivation, the cycle can be broken.

I started running with a few girls that thought they'd never be leaving with a pin.  We made it to the half way point and things were looking grim.  Side aches, sore feet, and thirst threatened to derail us from the prize, but with a lot of encouragement they powered on.  Several girls finished ahead of us and continued to run with the colorful pins they had just earned displayed proudly on their shirts.  With their eyes on the prize, my group continued on, slowly but surely, getting closer to the finish with each stride.  It wasn't easy by any means, but we kept going.  I told stories, had them do mental math--distracted them with anything I could think of, trying to keep their minds off the difficult task at hand.  When we rounded the last corner, one of the girls who thought she'd never make it was so energized to see the finish line, she literally sprinted the last long straight-away, all the way to the bag of pins.  The gigantic smile on her face nearly brought me to tears.

Then something funny started happening.  At the beginning of the lesson, a handful of girls had decided they didn't want pins and were happy to take it easy and walk around the track until our time was up.  As they saw the group of finishers growing in membership, though, those pins, that they previously didn't care about, suddenly became much more desirable.  They didn't want to be the only one to go home without one.

"If I start now, is there still time?"  I think so, if you hustle.
"Can I still do it?"  Sure.  Get moving!
"Do you think I can make it?"   Start running and we'll see.  You've got a chance!

By the end of our session, all but one of the girls had earned pins.  The one hold out is determined to complete the task next practice.

Lately, if you've been lacking motivation, maybe you should join a group, or start one of your own.  There's nothing like the threat of being left out to keep you going.

LACE UP, join in, and keep running!

Run v. Bike Wars

Bikers do not like runners that get in their way.  Runners do not like bikers that get in their way.  This war has raged for decades.  Consider yourself lucky if you've managed to stay out of the fray.  Take one trip by foot across the Golden Gate or Brooklyn Bridges and you'll find yourself on the front lines.  With space at a premium and no room for error, sharing the road on a bridge is tricky, and demands courtesy by all those involved.  All too often, impatience takes over and accidents happen.  Between 2000 and 2009, 165 bicycle collisions were recorded on the Golden Gate Bridge, which resulted in 178 injuries.  Nineteen of the accidents involved pedestrians.

Equally annoying to each group of participants is the inconsiderate member of either club who crashes down the path, oblivious to what is going on around them, intent on their own mission with no regard for others.  This kind of narcissistic ride/run is a recipe for disaster as the statistics above show.  Although the potential for damage weighs heavily on the bicyclist with the metal underneath them and higher rate of speed, runners share the responsibility of maintaining safety on the road.  An abrupt, unexpected turn by a runner can cause major damage to a cyclist who is unable to make immediate course corrections.

Bikers
When you see a runner up ahead, slow down, make room and give a shout out.  If we know you're coming, we're less likely to make a sudden move that could send you flying.  Don't wiz by within inches at 30 mph.  That gives bicyclists a bad name and adds fuel to the fire.  Obey the speed limit signs--they're posted for a reason.  If speed is your deal, find a back country road and peddle till your thighs burn and your chest heaves.  Or better yet, climb a hill.  But remember your manners on the way down.

Do NOT take your dog along.  An unfortunate accident turned lethal for Beverly Head several years ago when she was tripped from behind by a bicyclist riding with two Siberian huskies on leashes.  Leave the dogs at home, go for a ride, then walk the dog when you return.   

Runners
Be aware of your surroundings.  If you're running in a group, don't become a road boulder.  Leave half of the trail open and keep to the right.  If you're on a trail with traffic, take the headphones out of your ears and be alert.  A Dallas women was fatally injured  in 2010 while running on the Katy Trail when she made an abrupt left turn while a bicyclist was attempting to pass her.  She had headphones on and most likely did not hear the bicyclist coming.

Be predictable.  If you need to change course, take a second and look over your shoulder.  That extra caution could save your life.

In an ideal world, bicyclists and runners would have their own trails.  Funding and land are limited, however, so we need to share.  Remember, we're all in this together--a little courtesy goes a long way.

LACE UP, be nice and let's end this feud!

    

Satellite Run

When I was in high school, well before NAVSTAR and GPS, tracking the distance I ran involved borrowing my dad's car and using the odometer, which was time consuming, and produced moderately accurate results.  For unmapped trail runs, unless I wanted to push a measuring wheel up and down hills for miles, I was out of luck.  Currently, with the advances made in GPS, it's possible to track not only where you are, but how far you've gone with a wristwatch.  With the touch of a button on these slim profile watches, weighing in at less than 2 oz., you can determine where you are and where you've been to within 3 meters, instantly.

These high-tech gadgets don't just mark position, they do SO much more.  GPS watches, like the Garmin Forerunner 110, track your travels and record heart rates.  That data is converted into a heartrate based calorie consumption, which is more accurate than a pace/duration computation.  More sophisticated models not only track time, distance, and heart rate, but also track pace and elevation.  Some models have virtual runners you can compete with.  The data during your workout is stored in the device for comparison with previous workouts, or can be downloaded to your computer for extensive study with various software available online (Garmin Connect for Garmin products). 

If you're looking to enhance your performance, a GPS watch is an invaluable tool.  Being able to monitor your pace, while running, with accuracy, helps keep you on target, especially on days when motivation is low.  If you've been disastisfied with GPS in the past, give it another try.  The new high-sensitivity GPS receivers lock onto satellites quickly and stay locked on even under tree cover or near tall buildings.  Although instances of dropped signals occasionally happen, they are few and far between.  Virtually every step you take is recorded.

Good news ladies--the Garmin Forerunner 110 comes in gray with pink accents!

Assignment for the week:

day 1 - run 30 minutes     day 4 - run 30 minutes
day 2 - run 40 minutes     day 5 - run 40 minutes
day 3 - run 45 minutes     day 6 - run 45 minutes

LACE UP, strap on and keep those satellites busy!  




Ass

Run for a Reason

You've run for 40 minutes several times now and are in decent shape.  What used to seem like an impossible task (running 40 minutes straight), is very doable now.  A thirty minute day is easy, whereas a month ago it was the toughest day of the week.  Congratulations on all that you've accomplished in this short amount of time.  It's gratifying to see tangible progress--a couple flights of stairs are not a problem anymore; lugging the kids sports gear to the car doesn't seem to take as much effort as before; pulling out weeds that sprouted with the warmer weather is not so exhausting.  It's amazing to see what you can do when you put your mind to it.

It's time to get serious and search for a 10K event in your area.  In a little over six weeks, you'll be running 60 minutes at a time, which means you'll be more than qualified to run 6.2 miles (10K).  Although these events take place all over the country, year round, we're heading into prime season.  Take a look at www.active.com.  Once there, search "10K" and "Running" in your area and see what comes up.  Further refine your search by "type" of run (fun run, trail run, etc.) and "skill level" (beginning, intermediate, advanced).  When you find a date and destination that looks good, check out the course on the event website.  For your first 10K, you might want to stay away from hills unless you're up for a challenge.  Rock and Roll races are fun--the music along the course is a nice distraction.

LACE UP and give yourself a reason to run--sign up for a 10K today! 

Extend Shoe Life For Runners

Shoes are the most expensive piece of equipment the average runner will by.  At close to $100 for a decent pair, they require a substantial investment.  After choosing to spend that kind of money on a pair of shoes, I want to make sure I get every last mile out of them I can--I'm sure you do too.

We all know shoes don't last forever, especially when you punish them day after day, mile after mile.  The relentless pounding wears out tread, compresses padding, and tears apart uppers.  Here are three products I use to get the most miles out of my money:

Insoles
The repetitive force of your foot landing each stride eventually compresses whatever cushioning your shoes had to begin with.  A new pair of insoles at around $20, will add some bounce and give you a few more miles of comfort.

Socks
As I said in my post on Feb. 15 (Oh, My Aching...), don't underestimate the power of a good pair of thick socks.  The JMM micro mini-crew by Thorlo has the most padding I've found in a pair of athletic socks.  Thorlo produces one product--socks--and has put 25 years of research into making this product the best it can be.  If your shoes are near the end, switch to Thorlo.  The difference is like night and day.

Shoe Goo
Created in 1972 by physicist Lyman Van Vliet, Shoe Goo, is a strong, thick, durable adhesive designed for repairing shoes.  Useful for repairing holes in both the soles and uppers, Shoe Goo is virtually indestructible--it's made to last.  If you're wearing through, get the goo.

Keep those shoes alive and LACE UP! 

Alternative Snacks

Do you find yourself eating healthy at meals, but giving into temptation when mid-meal munchies strike?  It's easy to dig into an open bag of m&m's, or shave off another paper-thin slice of cake when only something sweet will do.

Here are some interesting alternatives to the high calorie snacks we all love, that will hopefully satisfy your sweet tooth and save you hundreds of calories in the long run.

Frozen Grapes
A refreshing treat on a hot day, frozen grapes have 110 calories per cup, 1.4 g of fiber and are so easy to prepare.  Wash and freeze.  Voila!

Frozen Raisins
A good substitute for caramel, frozen raisins are fat free.  A box of raisins at 90 calories has approximately the same calories as two pieces of caramel, but has 2 grams of fiber and is divided into over fifty "bite-sized" portions.

Microwaved Apple
Ready in 4 minutes, a cored, microwaved apple is a welcome treat when it's chilly.  Add a teaspoon of sugar to this high fiber snack and the calorie total is just over 100 and well worth every one.

Oatmeal
Ready in 2 minutes, and loaded with fiber, a package of instant oatmeal is low in calories and really fills that hunger hole.

Hot Chocolate
If nothing but chocolate will do, try a cup of the hot variety.  Satisfying your cocoa craving with a calcium boost, hot chocolate has 80 calories and can be savored sip by sip.  When you get to the bottom of the cup, your need for chocolate will be a thing of the past.

If temptation strikes, LACE UP, move out and when you're done, choose wisely!

Spring

According to our Gregorian calendar, we've finally made it.  Spring is here.  After a long season of cold, dark, damp days, we've turned the corner--the mercury is rising.  Signs of new growth are everywhere.  The bland, colorless landscape that surrounded us for months is transforming before our very eyes into a festival of pinks and greens that no picture or words could do justice.  Trees are blooming, perennials are sprouting, squirrels are playing, and birds are singing.  To quote the comedic, but very wise Robin Williams, "Spring is nature's way of saying, 'Let's party!'"

I've never felt more grateful for spring than during my years in Vermont.  After being knee deep in snow for months, shoveling and snow-blowing for weeks on end, watching the thermometer never rise above zero, and daily bundling myself to the point of being unrecognizable, seeing small purple crocuses peeking out from under a thin blanket of white, was such an inspiring sight, it would literally make me leap for joy.

As far as running goes, you've been through the worst, now.  You've survived over two months as a rookie, in conditions that were less than ideal.  The weather should be steadily improving from here on out, which is going to make running a lot more enjoyable.  Just being able to run without sweats, will make working out easier--you'll be amazed at the difference.  Not only will you feel lighter, you won't have added wind resistance from bulky clothing slowing you down.  You'll feel as frisky as the squirrels scampering around in the grass, happy to have their paws on warm sod instead of cold hard ice.

Celebrate spring...LACE UP and let's party!

Running and Weight Loss

There's no magic to losing weight.  If you stick to the principle of taking in less fuel (food) than you burn up (exercise), you will lose weight.  Yes, it's a simple formula, but incredibly hard to do.  Unfortunately,  it's much more fun to drink a frappucino at Starbucks than it is to run for half an hour.  Running takes more effort and doesn't satisfy that innate craving we all have for food.  However, if you don't fight those natural instincts and end up taking in more calories than you burn, it's going to show up on your waistline.

According to the Centers for Disease Control, you need to burn 3500 calories to lose a pound of fat.  That's equivalent to taking in 500 less calories everyday for a week.  By making this small change in your diet, at the end of a week you should be a pound lighter.  Add exercise to a reduced caloric intake and you'll see results even sooner.

If you're curious about the amount of calories you burn on a run, there are several calorie calculators available online that are easy to use.  According to the Diet Forum (http://www.dietforum.com/calories-walking.htm), a person weighing 150lbs., running at 10 minute mile pace, for 30 minutes, will burn approximately 334 calories.  That translates into an extra pound of weight loss every ten days--more if you run longer and/or faster.

Losing weight is not easy.  It takes will power, determination, and time.  There is no overnight fix.  Do what you can to speed up the process and increase your workout time.  When the smell of chocolate becomes too much and you're ready to give in, skip the chocolate and grab your shoes instead.  By the time you return, hopefully that craving will be gone and you'll be one step closer to the ideal you.

Assignment for the week:

day 1 - run 30 minutes     day 2 - run 35 minutes

day 3 - run 40 minutes     day 4 - run 30 minutes

day 5 - run 35 minutes     day 6 - run 40 minutes

LACE UP and chase those pounds away!

The Rain Gang

For the past three days, California has been hit with wet weather.  Because of the relatively dry winter we've had, we desperately need rain, but after three days of slogging along in the rain, I'm getting a little tired of working out in the wet.  The first day was mildly enjoyable--a change is always good--but after suffering through a couple more days of rain, I'm ready for sunshine.  Unending drizzle is depressing.  Even with the appropriate rain gear, I get pretty wet and miserable.

When I venture out in the rain with my baseball cap and water-resistant jacket, I don't see many other runners out on the road, but whoever I do see invariably has a big smile on their face and a knowing look when our eyes meet.  That look either admires the dedication we both have, or acknowledges the fact that we're both a little crazy.  Whichever it is, there's an instant bond formed.  We're part of "The Rain Gang" and we're proud.  This camaraderie helps keep me going when the rain is relentless, with no end in sight.  Last spring during a particularly rainy week, I actually had people cross the street and run with me on two separate occasions.  If the rain wasn't pounding down, they never would have crossed.  We had plenty to talk about--I hardly noticed the wet weather during the half mile or so we ran together.

If the rain is getting you down, remember, it won't last forever.  Sunny skies are somewhere on the horizon.  In the meantime, keep running.  You never know who you might inspire.

LACE UP and may "The Rain Gang" grow! 

Treadmill Trick

Running on a treadmill is just about my least favorite way to exercise.  I'm not sure why I dislike treadmills so much.  Maybe it's because I don't like working out inside, or maybe it's the thought of losing my balance and flying off the end that feeds my loathing.  For whatever reason, deserved or undeserved, I don't like treadmills.  On occasion, however, I've had to use one.

There definitely is a skill to treadmill running.  Until recently, I had always been amazed by runners on treadmills that were able to run at high speed, full stride, for extended amounts of time, without ever having to look down.  Like poetry in motion, they charge confidently on without a downward glance until their time is up.  Getting an intense workout in while watching The Today Show or Ellen seemed like a great altenative to running outdoors, but anytime I stepped on a treadmill and got up to speed, I could only manage to make quick glances up at the screen, and spent the majority of my time staring at my feet, afraid that I'd lose my balance and hit that rotating belt hard.  Sure, I could hold onto the sides, but that's considerably easier, which means I'd have to workout longer.

THE SOLUTION
After many frustrating attempts, I finally discovered a solution to my treadmill dilemma.  I found if I increased the incline substantially, I didn't feel off balance and could run at a decent pace with my hands free and my head up.  I could watch tv!  Sure, constantly running uphill wasn't easy, but if I could watch what was going on instead of just listening to the tv, my treadmill minutes were a lot more bearable.  So, if you're a treadmill klutz like me, try boosting the incline and see if that helps.  It's worth a try.

LACE UP and step on!

Running With a Stroller

Do you have little ones at home to watch and wished you could get some exercise in while you waited for nap time?  Don't wait!  Get a GREAT workout in by putting your stroller to use and take the kids with you.  There's no need to spend $400 on a pricey jogging stroller.  As long as your stroller has wheels that glide and a handle to hang on to, you're good to go.  Strollers designed with jogging in mind will make your workout easier, and would probably be a good investment if you're serious about exercising with your infant, but running with a regular stroller is definitely doable.

IT'S TOUGH
If you've never run with a stroller before, you're in for a shock.  It's so much harder than it looks.  Depending on the weight of the stroller and kid(s) it's holding, you could be pushing an extra 60 pounds, and that is not easy.  Not only are you under strain from the extra weight, you also have to do without one of your arms.  Arms are used to counterbalance the motion of your legs and keep the body in equilibrium while running.  With one arm guiding the stroller, you're missing a significant piece of your running framework.  The rest of the body has to work harder to compensate.


AVOID HILLS
Even a slight incline, which would be fairly insignificant when running solo, becomes a definite hardship when pushing a stroller, so stay away from hills.  Getting up hills with a stroller is difficult, and going down can be dangerous.  It's better to stick to flat terrain with a stroller--it will be challenging enough.


DECREASE MILEAGE
Because you'll be expending a lot more effort, cut your time/mileage down accordingly.

ALTERNATE HANDS
The arm that's doing the steering gets pretty tired, so swap out when you can.  If you're like me, one arm is much stronger and a lot better at guiding than the other, so switching hands is not all that effective, but even a short break is welcome relief for that tired shoulder.

Yes, running with a stroller is not easy, but it sure is nice to get some fresh air.  My daughter absolutely loved when I took her with me.  "Faster, Mommy.  Faster!" she'd yell and I'd try my best to pick up the pace, while she squealed in delight.  Stroller days don't last forever.  Before you know it, they're on a bike of their own and able to follow along under their own power.  Until that day, keep the stroller handy.  You'll be setting a good example and crossing something off your list at the same time.

LACE UP and get that stroller rollin'!    
   

Running Late? Speed it Up!

You neglected to get your run done in the morning and now something's come up that has cut the slot you allocated for working out in half or more.  You're wondering if it's even worth the trouble to suit up and head down the road with the meager amount of time you have left.  These pressing matters can not be avoided, so something has to give, and it's going to have to be your run.

If you haven't been faced with this dilemma yet, you probably will at some point.  As much as we try to keep an orderly schedule, life can be unpredictable, and occasionally our plans just don't work out.  When life intervenes and invades your precious workout time, don't immediately concede and throw in the towel.  Let speed be your friend.

I am not a sprinter by any stretch of the imagination, and in general, I don't like running fast, but if I've got limited minutes to get my workout in, I know a 20 minute run at race pace will be almost as good as the 40 minute relaxing run I had planned.  So, if you find yourself pressed for time, don't skip your run, speed it up and make the most of the minutes you have.  An occasional tempo workout is a good way to cross-train anyway.  Might as well get those fast twitch muscles in shape too.

Exerting maximum effort for 20 solid minutes is not easy.  Your body is not going to like being pushed so hard, and you'll feel the urge to slow down soon after you start, but don't give in.  Keep reminding yourself of the obligation that waits, and press on.  Each time you feel that pull to let up and relax, remember, you're not going far and tell yourself it will be over soon.  Remember, the faster you go, the quicker you'll be back and ready to take care of whatever it was that came up.

So, if you're running late, LACE UP and pour on the speed!

Chart Your Progress

Designed on "Create A Graph"

You've made it to week 10 and have been steadily making progress.  We started out at 10 minutes a day and by tomorrow, you'll be able to handle 40 minutes straight, no problem.  CONGRATULATIONS for sticking with it!

Assignment for the week:

day 1 - run 30 minutes     day 2 - run 35 minutes

day 3 - run 40 minutes     day 4 - run 30 minutes

day 5 - run 35 minutes     day 6 - run 40 minutes

Many of the improvements you've made to your health over the past two months are not readily visible.  You feel it when you reach the top of the stairs and are not out of breath; working in the yard is not so taxing and much more enjoyable; but a visual reminder would be nice.

CHART YOUR PROGRESS!

Filling out a simple bar graph will make it abundantly clear how much time you've put into this project.  Like watching money pile up in a bank, you'll see the blank spaces filling in and know with every entry, you're getting healthier.  If math is not your favorite subject, don't worry.  With "Create A Graph" you can make an impressive looking chart like the one pictured above in minutes.  Go to:  nces.ed.gov/nceskids/createagraph

and follow the simple instructions.  Print out the resulting page and hang it on the refrigerator with pride.

Once you've got your data in place, get creative.  Buy some stickers, and for every week that you fulfill the American Heart Association exercise recommendations and get 150 minutes in, give yourself a gold star!  Sweeten the pot and add a reward.  For instance, when you finally reach the 60 minute mark (we'll be there in May), treat yourself to a night out.  You'll feel like you've earned it.

LACE UP and record!

AM Running

If you're the kind of person like me that hates to get out of bed, then running in the morning doesn't have much appeal.  All you can think about as you rub the sleep out of your eyes and crawl out of bed, is the whereabouts of your slippers and how soon you can get a hot cup of coffee in your hands.  The first 20 minutes of everyday, you spend in a semi-zombie state, staring at the paper, waiting for the caffeine to kick in.

Here are some great reasons to change your routine and burn some carbs as the sun rises:

Top Priority
We all lead busy lives.  With the hectic pace of our technology flooded days, all it takes is an unexpected text or email to cut the time you had allocated for exercise out of your schedule.  Not much is going on before the sun comes up, so get out and run before anyone knows you're up, then you can deal with whatever the day brings without deleting exercise from your list.

EPOC
Otherwise known as excess post-exercise oxygen consumption, EPOC describes the increased use of oxygen after cardiovascular exercise to restore the body back to its resting state.  There are many changes that happen to your body when you exercise--some you can see, and some you can't.  Your core temperature rises along with your heart and respiratory rates, but there are things happening on a molecular level too.  Once you stop exercising, your body then needs to get all its systems and levels back to a resting state, and that takes effort.  That's why you're still breathing hard even after you've stopped running.  This sustained oxygen consumption is called EPOC.  Enhance the EPOC effect and exercise in the morning.  You'll be burning even more calories as you go through the day.

Brain Power
Exercise increases mental alertness.  When you exercise in the morning, you're not only revving your metabolism, you're revving your mind.  Got some tough decisions to make?  Get your brain in gear first with a nice morning run, then decide.

Appetite Suppressant
There's no bigger motivator for me to eat healthier, than having to run an extra couple of miles because of the second helping of cake I had the day before.  Having to add extra mileage in the morning is a good reminder to keep my eating under control.  I know if I don't, I'll be back out the next morning with even more miles to run.

Sleep Aid
You'll get a better night's sleep if you've had a good workout.  Exercise stimulates your body, so get it done in the morning, enjoy the buzz during the day and sleep like a baby at night.

No Side Cramps
You've been fasting for hours, so you won't have to worry about getting side cramps from something you ate. 

Wake up and LACE UP!     

Runnin' Against the Wind

When you hear the wind rattling the front door and whistling through the eaves, it's hard to get motivated for any kind of outdoor activity, especially running.  As you look outside and see the tree limbs swaying and flags stretched out horizontally, you're probably thinking that daily dose of exercise is going to be pretty miserable, and you may be right.  Running into the wind is tough.  In fact, it's nearly as difficult as running up a hill and maybe even more so because, unlike a hill, you have no idea when it will end.  You're forced to put your head down and power through until the wind lets up, which could take seconds or miles.

There's nothing I can do about the wind, but here are a few tips to help you cope:

Tighten your Hat
BEFORE you start, tighten the strap on your hat.  The concave shape of the brim on a baseball cap makes it perfect for lift off when a strong gust comes by, so tighten up and tip that brim as low down as you can without covering your eyes.  With it tight and low, hopefully your cap will stay on and you won't end up chasing it down the road.

Wear Shades
Wearing glasses is no problem for me---I can't see without them.  But if you're one of the lucky ones with 20/20 vision, remember to grab a pair of sunglasses before you head out when the wind is strong.  Sunglasses will help keep the bits of debris blowing around out of your eyes.  They won't stop it all, but they definitely will help.

Wear Aerodynamic Clothing
If you've ever noticed someone on the freeway riding a motorcycle, wearing loose clothing instead of a tight leather jacket, you'll know exactly why you should wear clothing with a snug fit when you run on a windy day.  The wind is going to find any unoccupied space between you and your clothing and ripple through, expanding the fabric to its max, creating drag and making you even colder than you already are.  When the wind picks up, break out lycra shorts and a compression t-shirt and you'll be able to cut through the wind like a hot knife through butter.

That's all I can offer.  It's not much, but hopefully it will help.  Just remember, it's impossible for the wind to be in your face the entire run unless you're running in only one direction, which would have to involve a pickup and if that's in the plan, I'd scout the wind before you start and change direction if you can.  Whether you're running out and back, or in a circle, you should have the wind in your face only half the time.  So when the wind picks up, put your head down and grit your teeth.  Hopefully around the next corner the wind will be at your back and you'll feel like Hermes with winged sandals, and fly down the road.

LACE UP and like Bob Seger says, "keep runnin' against the wind".     

You're Never Too Old

Harriet Anderson 74, finishing Ironman Kona 2009

Don't use the excuse that you're "too old" to opt out of this program.  If you're starting to feel the years take their toll, that's the best reason to join in the fun and get those legs moving.  For centuries, men have searched for the fountain of youth and come up empty handed.  To date, no one has developed a cure for time and the years go flying by whether we like it or not.  As we age, our muscles shrink and physical activity gets harder.  It's not pretty, but it's reality.  Instead of resigning yourself to the inevitable, fight back and get some good quality exercise.  Yes, you should be prudent and seek the advice of your doctor before embarking on this new journey, but I'm betting your doctor will be impressed with your plan and support your efforts wholeheartedly (no pun intended).

Later in life, the risk of developing heart disease, diabetes, and high blood pressure increases, so what better reason to do whatever you can to dodge impending doom, and exercise?  I'm not saying it's going to be easy.  Your muscles have many miles on them already and your joints don't move like they used to, but if you neglect your health and don't exercise, it's only going to get worse.  So grit your teeth, put on your shoes (with help, if necessary) and start marching.

Check out these role models--they are truly inspirational:

Harriet Anderson is the oldest female to finish the Kona Ironman (2.4 mile swim, 112 mile bike ride, 26.2 mile run in under 17 hours).  In 2009, she suffered a broken clavicle during the cycle portion, but gutted it out and finished anyway.  Last October she finished her 20th Kona Ironman race at the age of 76.

Fauja Singh is the oldest person to complete a marathon, finishing the Scotiabank Toronto Waterfront Marathon on October 16, 2011 at the age of 100 in 8 hours, 25 minutes.

Sister Madonna Buder started training at the age of 48 and completed her first ironman at 55.  She has since finished 45 ironman length triathlons, including the Kona Ironman in 2005 at the age of 75.

Lew Hollander in October 2011 became the oldest triathlete to complete the Kona Ironman at the age of 81.  He beat out three other 80 year old males, to finish first in his division. 

Follow these examples and defy that ticking clock.  You may not be able to turn back the hands of time, but you can add enjoyment to its progression.

LACE UP and get movin'!  (This one's for you, Dad!) 

 

Good Samaritan

I've gotten you to say hello and even offer a few words of encouragement, and you're probably feeling pretty good.  Now your run is not only a time to get in shape, but a chance to lift spirits and spread good will.  The world has become a friendlier place since you've put yourself out there and even though gas is well over $4 a gallon, the smile on a stranger's face is enough to make you momentarily forget your troubles.  Now, let's take things to a whole new level and be a good Samaritan.

The opportunity to help someone else doesn't present itself on every run, but when it does, please step up and do the right thing.  Unlike waving hello or saying a few of words of encouragement, offering a hand might cost you some serious time.  Getting involved has its risks; however, running by and not lending a hand could haunt you for days--even years--so take a chance and help out your fellow man.

Maybe it's as simple as standing up a hubcap that's lying in the gutter, or picking up a soda bottle and throwing it in someone's recycle bin.  If you see a giant palm frond draped across the bike lane (remnants from the latest storm), push it to the side, or better yet, drag it to the nearest yard waste pile.  A couple weeks ago, as I ran by our local elementary school, a ball came flying over the chain link fence and bounced out into the road as several worried children watched, no doubt wondering what was to become of their ball.  Being careful to avoid traffic, I retrieved the ball and threw it back over the fence.  The kids cheered.  I was the hero of the day.  Sure, I had to stop what I was doing, but it's not everyday you get an applause.

Last year I got stuck out on a run, a couple miles from home in an unexpected hail storm.  If you don't know what it's like to be out in hail with shorts and a t-shirt on, let me just say IT HURTS!  Thunder and lightning accompanied the hail and I began to wonder if I'd make it home.  During the brunt of the storm, I took shelter under the eaves of a nearby house, then ventured out as the hail began to subside, trying my best not to slip on the accumulation of hail on the sidewalk.  As I headed down the hill, a white luxury SUV pulled up beside me.  A nice woman with a worried look on her face asked through the rain if I needed a ride.  I looked at her car and looked at the water streaming off my clothes and couldn't bear the thought of ruining her interior.  I declined the offer after she tried to insist several times (the lightning had stopped at that point), but I'll never forget the fact that she was perfectly willing for me to wreck the inside of her car to get me out of danger.

Be on the lookout.  You never know when duty will call.  If you're lucky, it just might be today.

LACE UP and help out!

Complimentary Run

When you saw the title of today's blog, I hope you didn't think you were getting an extra day off--that's not in the plan.  By complimentary run, I didn't mean you get a free day.  On the contrary, I'm going to  give you an extra job on your workout today.

After realizing how good it made you feel to greet your fellow man (or woman) yesterday, today I challenge you to go a step further and add something onto the "hi".  Notice something special and make a point to mention it as you're running by.  I'm not talking about a long soliloquie on how the color of their shirt coordinates with their eyes and pulls their whole ensemble together, or how awesome you think their parenting skills are by how well behaved their children are.  Something simple will do, like, "nice hat" or "impressive dog".  Maybe you pass someone out working in the yard--let them know you've noticed their effort by saying, "looks great".  If you wander by a mom who bravely ventured out on the trail pushing an infant in a stroller while corralling two preschool boys, throw some kudos her way and say "wow, they're having fun".

I'm sure I've already lost a few of you who have determined this is not for you.  Don't hang up the phone yet.  It's easier than you think.  If you saw people light up when you merely said hello, wait till you see their faces when you compliment them on something specific.  They glow.  You'll feel like Santa on Christmas Eve, spreading good cheer from house to house.

I've been the beneficiary of unsolicited compliments on my runs, and I can say, they always make my day.  For example, one day I was feeling particularly slow going up a steep hill, thinking I probably looked pretty dead when a man coming down said, "Great pace".  I don't care if he was lying or not, those two words made getting to the top of that hill a lot easier.  I felt great the rest of the way.  I won't bore you with numerous similar tales, but I can vouch for the fact that a few nice words can have tremendous impact.  Without a doubt, they make a difference.

LACE UP and spread the love!

Why Not Say Hi

I hope you enjoyed your day off.  Your running assignment for this week is identical to last week, so I know you can handle it.

day 1 - run 30 minutes     day 2 - run 35 minutes
day 3 - run 30 minutes     day 4 - run 35 minutes
day 5 - run 30 minutes     day 6 - run 35 minutes

Look how far you've come since we started in January.  It took six weeks to work up to running 30 minutes, now a 30 minute run is your easy day.  Just think how healthy your heart is.  According to the American Heart Association, if you've been sticking to my schedule, you've already added over 34 hours onto your life expectancy (see Heart Healthy Running post from Feb. 12)--that's over a day in less than two months.  Keep it up and you'll live forever!

Now for today's topic...why not say hi?  Should you or should you not acknowledge someone with a friendly hello while you're out running down the road?  To that, I answer, "Why not?!"  Before uttering a single word, you already know you have something in common--you're both exercising.  They may not be running, but they're at least walking, so why not give a nod to your shared commitment to a healthy future and say hello?

More often than not, I get a friendly smile in return when I take the time to say hi.  It's rewarding to see a stranger's face light up when I make the effort to acknowledge them.  It takes so little effort to say one simple word, but the response is often priceless.  It's like we're members of a conspiracy and are acknowledging each others' commitment to furthering the cause.  It makes both of us feel good to think membership is growing.  We're all in this race together--the human race--so might as well support each other when we can.

Granted, there are those that don't want to be bothered, but they are few and far between.  I try not to interrupt a group involved in a serious, ongoing conversation, or interfere with a focused athlete in the middle of an intense training run, but in general, people enjoy being noticed so I almost always say hi.

LACE UP, speak up and don't forget to wave! 

Don't Forget to Pack Your Shoes

It's that time of year to start planning the family get away.  Spring break is just around the corner and summer follows not long after.  Wherever you decide to spend your vacation, don't forget to pack running shoes.  Seasoned runners don't need the reminder--we never go anywhere without the necessary gear--but those of you that are new to the game might need a little nudge.  Maybe you're thinking, "I'm on vacation, for crying out loud.  I'm going to sit by the pool and relax, not strap on my shoes and sweat."  Look at it this way--your heart never takes a vacation (thank goodness), so treat it right and get some exercise before you grab an umbrella drink and head for the lounge chair on the beach.

With the price of baggage fees, a majority of flyers are opting for carry-on luggage only.  I'll be the first  to admit that running shoes take up A LOT of space in a small carry-on bag.  My solution?  Try tying your shoes to the outside of your carry-on.  Although I haven't tried it, I can't imagine TSA objecting to a pair of shoes.  Everyone has to take there's off anyway.  How would anyone know there's an extra pair in the bin?  Once you get on the plane, it should be pretty easy to find room for a pair of shoes in the overhead compartments.  The trick will be to remember them when you deplane.

Likewise, with space at a premium, you barely have enough room for the clothes you need, let alone clothes to workout in.  With a little effort, you can get by indefinitely with just one pair of shorts, one shirt and one pair of socks.  If you stick with synthetic fabric, throw your sweaty gear in the sink, mix with some soap or shampoo, wring out in a towel, hang items individually and they'll be dried and fresh, ready to go the next day.  A cotton t-shirt may not dry in time.

Get up a little early and get that workout in before the festivities start--it's fun to run in new surroundings.  You'll feel so much better the rest of the day while you enjoy your vacation destination.

LACE UP and say A-LO-HA!

The Art of Passing

Nothing wrecks the blissful solitude of a run like spying another runner up ahead, heading the same direction.  The fact that they materialized in your path is a pretty good indication that you're running faster than they are and will overtake them at some point.  For those of you that love competition, having a target to catch is a welcomed sight.  Giving you an added thrill as you pick up the pace, you enjoy every second as you strive to overtake your unsuspecting victim.  With your target in sight, you blow by on the left, perhaps offering a friendly "Good morning" as you speed by at a faster than normal pace, all the while keeping your breathing under control so it appears that you're not exerting extra effort.  Then comes the hard part.  You must keep up the pace so there's absolutely no possibility that runner will overtake you down the road when you run out of gas from the extreme effort you put into the pass.  You threw down the glove, and must pay the price or die trying.  Whatever you do, don't look over your shoulder.  An obvious sign of weakness, your competition will see that chink in your armor and go in for the kill.

If you're like me, on the other hand, having someone up ahead is a nuisance.  An inevitable part of running in a populated area is having to deal with traffic.  I don't like having to pass people and will do whatever I can to avoid it.  Crossing to the other side of the street is always a good option if I'm on a road.  If I'm on a trail, I may take a side route to avoid passing someone, but sometimes there are no other options and a pass is unavoidable.  If I do have to pass, I try to be friendly about it and say something encouraging.

I don't mind being passed, myself, especially by fit looking runners that carry no extra weight on their lean, young frames.  As they run by at an impressive pace without seeming to exert much effort, it reminds me of my younger years as a competitive runner.  Those days are long gone for me now.  What does bother me, though, is the occasional runner, usually male (sorry guys, but it's true), that approaches from behind, gasping for breath, exerting supreme effort to pass the ponytail in front of them.  When I hear this runner coming--believe me, it's obvious--I slow my pace a little and allow them to pass.  Then comes the fun part.  I stay right on their tail for the duration, which is usually much longer than they counted on.  Sometimes they last and sometimes they don't.  If you're going to pass me, you better be able to go the distance.  Maybe I am more competitive than I thought.

LACE UP, get going, and if you have to pass, whatever you do, don't look back!