What to Expect at a 10K

Race Day can be intimidating for the novice runner.  You're excited to participate, but are on edge at the thought of joining hundreds to thousands of runners at the starting line in a few short days.  Not knowing what to do or expect, you may be second guessing your decision to participate in the first place.  Let me put your mind at ease--with the dedication you've shown in these past few months, you have earned a spot at the starting line and should claim it proudly.  That being said, here are some helpful hints/observations I've made as a participant over the years that will help you feel prepared, relieve your anxiety, and calm your nerves on race day.

Before the Start
Plan on arriving early.  Give yourself plenty of time to find parking, use the porta-potties (lines can get long), and stretch.  You don't want to be dashing to the start line with a full bladder and tight muscles as the gun goes off.  If you think you'll need some extra encouragement, write your name in large letters across the front of your shirt. Nothing's better when you're hurting, than hearing a stranger cheer for you by name.  And believe me, they will.  Workout a rendezvous point at the finish line for your group.  You want to be celebrating and not searching in the end, so work that detail out ahead of time.  Make sure you have the appropriate cell numbers programmed in your phone.

At the Start
If one of your goals is a good finishing time, line-up towards the front of the pack, but BEHIND the elite group.  In general, people at the front are going to be running.  You don't want to be impeded by those walking at the start.  If just finishing is your goal, line-up towards the back and go with the flow.  Snap a picture to document the occasion with your phone while you're waiting for the gun--you in a sea of humanity.  Once the gun fires, it may take several seconds or minutes to reach the actual start line.  Don't worry about the clock if you've got a timing chip.  Your time won't start until you cross the mat.  If there's no  timing chip, make a mental note of the clock once you get to the start so you can deduct those minutes or seconds from your finishing time.

Mile One
Depending on how crowded the race is, the start might be very slow.  Once things get moving, though, you'll be surrounded by chaos.  With people to your right and left jockeying for position, it's easy to be intimidated, but stand your ground and power through.  Be wary, though.  Watch out for stray elbows and feet.  Keep an eye on the road, too.  It's easy to miss a curb or road reflector when you're surrounded.  If it's raining or wet, paint stripes can be slick, also.  Tripping and falling in mile one is not the way you want to start the day, so be particularly cautious until the pack thins out.

Mile Two
By the start of the second mile, hopefully the field of runners has started to dispersed and you  have room to run at your own pace.  Listen or watch for your mile split at the end of mile one and do some mental calculations as to what your time should be at the end of this second mile.  You'll probably be pretty winded.  The adrenaline rush from the gun and the crowds caused you to push hard that first mile.  Settle into a good pace now that can go the distance.

Mile Three
Once you see mile marker three, hallelujah, you're halfway home!  Almost.  Fatigue is becoming an issue at this point, but reaching that mental mark of halfway is energizing.  You have less in front of you than behind you, and that's a good thing.

Mile Four
Mile four is always the most difficult for me.  I'm dead tired and still have more than two miles to go.  Mile marker five seems like it's never going to appear.  Fatigue messes with my mind, and I'm convinced at this point that the course has been measured wrong.  Either that, or somehow I missed the split for mile five, which is virtually impossible.  Just when I'm ready to give in to exhaustion, I spy the mile 5 banner up ahead, and I know I'm going to make it.

Mile Five
Mental math calculations become increasingly difficult as fatigue takes over my brain, but after several attempts, I know that I'm on track to reach my goal if I can just push through this last mile.  With all the miles my legs have seen in the past months, I know they can carry me through.  If at all possible, I pick up the pace--easier said than done, though.

Mile Six
Now it's time to kick!  You've got less than a quarter mile to go, so give it all you've got.  When you see the cameras, flash them your best smile.

The End
Nothing's sweeter than crossing that line at the end, knowing you've given your all and are utterly spent.  The sense of satisfaction will linger for days.  Although you'll feel like sitting down, keep moving.  Walk around slowly while your muscles cool down.  If you develop any issues with breathing, muscle spasms, dizziness, etc., head to the medical tent.  They'll take care of you.

There's not much else to it.  So, come race morning, if you feel like a fish out of water, surrounded by elite looking runners in their hi-tech gear, yards of temporary orange fencing, race volunteers barking directions, and the general chaos at the start, remember, YOU ARE PREPARED.  You've trained long and hard and you'll be there at the finish.

Assignment for the week:  

day 1 - run 40 minutes     day 4 - intervals*
day 2 - run 50 minutes     day 5 - run 50 minutes
day 3 - run 60 minutes     day 6 - run 60 minutes

Race day is coming so LACE UP!

*instructions to come 

Running for Reward

We've all had those days when motivation is a problem.  Our gear is clean, the weather is good, time isn't an issue, we're not nursing an injury, but for some reason, lacing up and hitting the road for yet another run down the same frequently traveled route, is not appealing--at all.  You know it's going to be utter and complete drudgery from beginning to end, and you don't even want to start.  What's the difference if you take an extra day off, anyway? There's nothing on the line--you're not an Olympic hopeful, vying for a spot on the national team.  Is it really going to matter?

When you're faced with a day like this, a little bribery is in order.  It works like a charm for the kids and the pets, so why wouldn't it work for you?  Buster, the adorable cocker spaniel, will do whatever you ask, as long as there's a milkbone involved; your youngest child has accomplished great feats of willpower for a trip to Build-a-Bear; your teenage son will do whatever it takes to get the car keys.  So when you're lacking motivation, bribery could be the key.

I'll run as far as I need to, if there's a frapaccino on the line.  The thought of sipping that cool delicious concoction when I'm through keeps my legs moving and my arms pumping until the task is done.  What's it going to be for you?  Keep it simple--you won't want to wait.  A smoothie at Jamba Juice, or a "like-it" at Cold Stone might be all it takes.  Maybe the thought of a Slurpee at 7/11 is enough to get you out the door.  For immediate gratification, bring cash with you, and end your run at your destination of choice.

Lacking motivation?  Give yourself an incentive and LACE UP!

Assignment for the day:  run 45 minutes today and 55 minutes tomorrow and earn your reward!

Running when Pregnant

According to the American College of Obstetrics and Gynecology (ACOG), exercising at least 30 minutes a day during pregnancy can benefit your health in the following ways:

•      helps reduce backaches, constipation, bloating and swelling
•      may help prevent or treat gestational diabetes
•      increases your energy
•      improves mood and posture
•      promotes muscle tone, strength and endurance
•      helps you sleep better 

Pregnancy is not the time to start a new exercise regimen, but if you've been running all along and have a healthy, low-risk pregnancy, there should be no reason to stop.  Consult with your doctor, however, to be sure.  You may have to modify your routine--reduce your time and mileage--as your pregnancy progresses, but staying active is a great way to navigate the emotional ups and downs of pregnancy, and keep your weight gain under control.

As your belly expands, running does become more difficult.  Your center of gravity shifts and joints loosen up, so you'll need shoes with good support.  You may want to invest in a maternity support belt.  Available in retail department stores, these belts are made of soft wide elastic that passes underneath the belly, reducing weight on the lower back and lifting the belly.  Adjustable velcro closures allow the belts to be worn throughout the entire pregnancy.

If you experience any of the following symptoms while exercising, stop immediately and consult your doctor before continuing:

• vaginal bleeding
• dizziness or feeling faint
• increased shortness of breath
• headache
• chest pain
• calf pain or swelling
• uterine contractions
• muscle weakness
• decreased fetal movement
• fluid leaking from the vagina 

Enjoy running for two while you can.  Pay close attention to signals from your body and don't try to push it.  Being pregnant is temporary, so if you have to give up running, don't despair.  Before you know it, you'll be back on the road.  You might be pushing a stroller and have nursing pads in your sport bra, but you'll be running again someday, for sure.

LACE UP and take that kid for a ride!

Assignment for the day:  run 35 minutes today--an easy one. 

Running Barefoot

Although running barefoot has been around since the beginning of time, it's popularity has exploded in recent years.  In possibly the most famous barefoot performance of the modern era, Ethiopian Abebe Bikila, won gold in the 1960 Olympic Marathon.  Abebe ran barefoot through the hot streets of Rome in 1960, setting a world record, and winning the marathon in a time of 2.15.16--an inspiring end to the Olympic Games.

This resurgence of "barefoot" running has woven its way into almost every brand of athletic shoe ware on the current market.  New Balance has the Minimus line; for Nike, its the Free Run design. Addidas has the Adizero Hagio, which is in direct competition with Saucony's Hattori.  Brooks has the Pure Project, and Merrel has the Barefoot Run line.  Let's not overlook the Vibram FiveFingers.  Originally marketed to yacht racers, the Vibram FiveFingers was invented in 1999 and introduced to the running community in 2005.  The closest you can get to running barefoot without having the soles of your feet exposed, the FiveFingers shoe has a separate compartment for each toe and no heel cushioning.   All aiming to approximate barefoot running, minimalist shoes have one major commonality--little to no cushioning in the heel pad.  This is a major variation from the typical running shoe which emphasizes cushioning in the heel.  Because of this lack of cushioning in the heel region, minimalist shoes encourage a toe, to mid foot strike, instead of a heel strike, which is how you would run if running barefoot.

The jury is still out as to whether barefoot/minimalist running is the way to go.  Common sense tells us the less weight you carry, the faster you'll run, and in that catagory, minimalist shoes win hands down.  Speed, however, is not the only issue.  Will they effectively keep you from injury?  Some say yes and some say no.

If you're ready to give this new breed of shoe a try, heed these words to the wise:  transition SLOWLY.  Follow these guidelines from Vibram and you may be the next convert.

• Run no more than 10% of your typical running distance for the first 2–3 weeks
• After 2–3 weeks, gradually increase mileage by 10%–20% every couple of weeks
• If you ever start to feel pain during a run, stop! You can always try again in a couple of days
• Never run 2 days in a row for the first month
• Stretch before and after each run, focusing on calves and feet, because Vibram FiveFingers running will stimulate these muscles
• If, after several weeks of training, you are consistently very sore, you need to rest and back-off on your mileage  

Barefoot running is not for me.  I gave it a try and am back to traditional Nikes.  The only way you'll know what's right for you is to experiment.

LACE UP (or not) and hit the road!

Assignment for the day:  run for 55 minutes

You are a Champion

Baby boomers will never forget the iconic image of Rocky Balboa atop the steps of the Philadelphia Museum of Art, raising his hands victoriously.  As a struggling boxer, Rocky is given the opportunity of a lifetime to fight the reigning heavyweight champion, Apollo Creed.  Up against insurmountable odds, Rocky's only objective is to go the distance.  Believing victory against Creed unattainable, Rocky knows lasting fifteen rounds with Creed--a feat no other competitor has accomplished--will raise his status from a "nobody" to a "somebody".

How does Rocky train in hopes of achieving this seemingly impossible goal?  Along with other regimens (remember the hanging slabs of meat?), he RUNS.  Each morning, after guzzling a raw egg concoction, Rocky ventures out in the dark wearing high-top converse sneakers, gray sweats and black beanie, and pounds the pavement for miles.  In the beginning, those runs aren't easy.  Rocky struggles.  He's out of shape and unaccustomed to the discipline and demands of dedicated training.  Dragging his sore, tired, body out of bed to face another cold, dark, Philadelphia morning, day after day, is tough.  But as the days go by, little by little, Rocky sees improvement.  Spurred on by his progress, Rocky sticks to his plan and soon is running the endless miles almost effortlessly.

Do you feel like Rocky yet?  Don't worry--you're almost there.  Six miles is your Apollo Creed.  Next week there are two 60 minute runs on the schedule.  Sixty minutes of non-stop running and you'll more than likely have run six miles--maybe more.  The road hasn't been easy.  There have been days that the last thing you wanted to do was tighten your laces, but just like Rocky, you powered through.  Soon you'll be raising your hands for the cameras at the end of your first 10K.  Proudly you'll stand as the finisher's medal is draped around your neck.  At that moment, those tough days of slogging it out will all be worth it.  You'll be Rocky in Philadelphia, fighting against the odds and winning.

LACE UP and stay strong.  We're in the home stretch!

Assignment for the day:  run 45 minutes

Runner's Delight

Would you like a tasty, low-fat, nutritious treat to enjoy after a hard workout?  Bake up a batch of Runner's Delight (RD) to savor when your hard work is done.  These energy-packed, vitamin-filled, fiber rich treats--with no added sugar--are a guilt-free indulgence.  Loaded with essential minerals and sweetened with honey, RDs not only taste good, they're good for you.  Add a few to your lunch and you'll have plenty of energy for that tough evening workout.  Keep a supply on-hand and you'll be more likely to skip that bag of cookies, high in fat and loaded with empty calories, when your sweet tooth strikes.

Runner's Delight
1 1/2 cups quick cooking oatmeal
1 1/2 cups whole wheat flour
1 teaspoon salt
1 teaspoon baking soda
1 cup honey
1/4 cup molasses
2 tablespoons butter, softened
1/2 cup applesauce
1 egg, beaten
2 teaspoons vanilla
1/2 cup slivered almonds (optional)
1/2 cup dried cranberries (optional)
1/2 cup chocolate chips (optional)

In large bowl, combine oats, flour, salt and baking soda.  Set aside.  Place honey, molasses, butter, applesauce, and egg in large mixing bowl and mix until combined.  Slowly add dry ingredients to mixture.  Finally, add vanilla, almonds, cranberries and chocolate chips.  Drop by heaping teaspoonfuls, 1" apart on large baking sheet and bake at 325 for 8-10 minutes.  Makes 3 dozen

Assignment for the week ((repeat of last week)

day 1 - run 35 minutes     day 4 - run 35 minutes
day 2 - run 45 minutes     day 5 - run 45 minutes
day 3 - run 55 minutes     day 6 - run 55 minutes

LACE UP and bon appetit!

Don't Forget the Ears

Walking out into warm sunshine to begin a workout is much more pleasant than starting out in the cold darkness of night.  Running in the sun feels good.  Not weighted down by layers of cumbersome clothing--wearing little more than a t-shirt and shorts--miles swiftly fly by for runners in the summer sun.  Warmth from the sun's rays loosens tight muscles and gives joints more mobility.  Not only are muscles warm and loose when the sun and temperature rise, essential vitamin D molecules are absorbed through your skin when you're outside in the sunshine.

Without a doubt, it feels good to run when it's warm.  However, we can't ignore the silent killer out there lurking in those rays of light.  Ultraviolet radiation from the sun is the number one cause of skin cancer.  According to the American Academy of Dermatology, more than 3.5 million skin cancers are diagnosed annually.  In the United States it is estimated that one in five Americans will develop some form of skin cancer in their lifetime.  Those statistics are concerning.

Although skin cancer is the most common form of cancer--outnumbering all other cancers combined--it is the most preventable.  Sun exposure is cumulative, and day after day, the time you spend running in the sun is adding up.  So should you give up running during the day to avoid developing skin cancer?  Not necessarily.  Long sleeves and long pants are always an option, but not very practical if it's warm outside.  If a tank top and shorts are your workout wear of choice, be smart and slather up with sunscreen.

Be generous when applying sunscreen, and don't overlook your ears.  One of the most common places skin cancer occurs is on the ears.  When we work out, our ears are, more often than not, exposed.  Even though you may not necessarily feel a sunburn on your ears, your ears absorb a tremendous amount of sun and do burn.  Baseball caps and visors provide sun protection for your face, but none for your ears.  If you get in the habit of applying sunscreen to your face and ears each morning while getting dressed, you won't have to remember later on when you're anxious to get out the door and to the trail.

LACE UP, slather up, and enjoy the sun!

Assignment for today and tomorrow:   run 45 minutes today and 55 minutes tomorrow

Running With Your Dog

Do you wish you had a willing, eager, and able running partner, ready at a moment's notice to run wherever, and for however long you choose?  If you've got a dog, chances are that partner is right in your backyard.  Dogs need exercise just like us humans do--maybe even more.  According to veterinarian Elizabeth Lund's findings in 2006, published in JARVM, 34% of the canine population in the US is either overweight or obese.  Looks like our sedentary nature has spread to our pets.

If you are interested in bringing your dog along on your runs, but worried about its stamina, know there is no general rule for how long and how far a dog can run.  Each breed is different, but they all are healthier and happier when they get exercise.  Medium to large working/hunting dogs make great long distance running partners, but don't count out the small varieties.  A Jack Russell Terrier at 15" high, is small, but can run for 10 miles or more.  If you're curious about how far to push your pet, check out A Breed Apart published by Runner's World in 2010.  You'll find a helpful list of dog breeds along with what distances and types of running they are built for, whether it be running in the heat or cold, on crowded trails, short or fast runs, long or short distances.

When first beginning a running routine with your dog, it's important to start out slow.  Run a couple of miles the first few times, then work your way up to longer distances.  If your dog normally spends most of its time on grass and dirt, its pads may need to get acclimated to the hard surfaces of concrete, so check the pads after every run until sufficient callouses form.  Puppies shouldn't go on long runs until at least 12 months old.  Until that time, their bones are still growing.  The constant jarring from a distance run could damage joints, so wait until your pet is fully grown.  Heat can be tough on dogs too, so avoid mid-day heat when you're training with your dog.  If your dog starts to act woozy, gets a dark red-colored tongue or gets thick ropey saliva, stop immediately, get to a shaded area, and find some water.  No need to worry in cold weather--freezing temperatures may bother you, but your dog is running in fur, so he/she is just fine.

One more word to the wise--skip the retractable leash and use a short leather leash when running with your dog.  Keeping your dog in the formal heel position to your left--close-by and in control--will make things easier on you and everyone you pass.

Taking your dog with you on a run will not only give it the exercise it needs, but could also relieve destructive behavior.  You both will be happy campers when you're through.

LACE UP and grab the leash!

 

Wag More Bark Less

Several weeks ago I spotted this bumper sticker and was struck by the simple but profound message.  All too often I find myself ready to bark.  When an aggressive driver cuts me off, when service is sub-par, when products don't live up to their advertising claims, when a job is forgotten, when politicians fail to achieve, when the weather is lousy or when life just plain isn't fair, I bark.  The mass media gives us topics of injustice to bark about daily.  Advances in technology have made barking even easier.  It takes seconds to shoot off a complaint via email or post scathing remarks on Facebook--even less to "like" those who already have. 

But how often do I wag?  Unfortunately, the human condition dictates that we bark--it's survival of the fittest and we all know the "squeaky wheel gets the grease".  Yes, it's important, and sometimes vital, to bark, but of equal importance is the ability to wag.  A wagging dog is excited about life and ready to enjoy whatever his master has in-store.  A wagging tail along with a nuzzle from a cold nose, and the dog's owner knows in no uncertain terms that he's loved and appreciated.

My challenge to you today as you run is to think about what you have to wag about.  Do you have a roof above your head and a safe place to call home?  Do you get service with a smile at the local Starbucks, or have a friendly mail-carrier?  Think about the endearing traits of your spouse, children, family members or friends.  And don't just think about it, wag!  Make sure they know they're appreciated.  You can break the barking cycle--we are creatures of superior intelligence and have the ability to change and adapt.  After all, no one wants to be the annoying dog that barks non-stop and falls asleep alone, with only a sore throat to show for his efforts.  Be the dog that wags and enjoys every tidbit life has to offer.

You've got a long run ahead of you today--55 minutes.  Lots of time to concentrate on wagging.

LACE UP and wag away!

 Assignment for the day:  Run 55 minutes--it won't be easy, but you can do it!

Running With ID

You can't predict the unexpected, but you can be prepared.  Although running is a non-contact, and generally safe sport, accidents do happen.  Why not give yourself the best odds for surviving an emergency situation by carrying identification with you on all your runs?

A Ziploc bag with a business card (appropriate medical information written in) stowed in your shoe will work, although, would be rescuers may not think to check your feet for information.  Another alternative is a laminated ID card carried inside your cell phone case or tucked into the internal key pocket of your shorts.  Whatever form of identification you carry should be waterproof--sweat has a way of getting into the tiniest crevices and will destroy ink that isn't permanent.

Road ID has developed seven different engravable products which enable you to compactly carry vital information with you wherever you go.  Designed specifically for athletes, the Wrist ID Sport, Wrist ID Elite, Wrist ID Slim, Shoe ID, Shoe Pouch ID, FIXX ID and the Ankle ID are all available in the Original or Interactive versions.  For the interactive version, you are able to set up a fully updateable Emergency Response Profile (EPR), which contains as much information as you see fit, from emergency contact numbers, medical conditions, blood type, allergies, personal physician, desired hospital,  to hotel contact information, etc.  Your EPR can be accessed by emergency personnel using a serial and PIN number engraved on the back of the ID.

Great for gifts, Road ID products come in a variety of colors and styles--Mother's Day is just around the corner!  Give your mom peace of mind with a stylish Wrist ID Elite.

LACE UP and don't take changes--bring ID!

Assignment for the day:  Run 45 minutes 

You are an Athlete

According to Webster, an athlete is "a person who is trained or skilled in exercises, sports or games requiring physical strength, agility or stamina".  Can you proudly claim the title of "athlete"?  Let's see...

Are you trained?  If you have been following this program from the beginning, you now have logged 84 runs in the past fourteen weeks.  Sticking to this regimen for three months, through wind, rain, snow, cold, darkness and even bugs, most definitely qualifies you as a trained runner.

Is running a sport?  Absolutely!  Anything you can win Olympic gold for is considered a sport, worldwide.  Running not only is a sport, it's the universal sport--see Running Around the World .

Does running require strength, agility or stamina?  On the topic of strength, now that you've logged a couple 50 minute runs, you know that strong legs are the main ingredient necessary to keep you going for that long.  Agility?  Sure!  Dodging bikers, jumping over snakes, hurdling rocks and downed tree limbs are all in a days work.  How about stamina?  Distance running defines stamina.  Back in week one, stamina didn't come into play, but now that an easy day is 30 minutes, you have stamina!

I hope you now agree that you are an athlete.  You may not be breaking ribbons, setting records, or be destined for gold, but as I've just shown,  you are an athlete in every sense of the word.

Assignment for the week ((for athletes only)

day 1 - run 35 minutes     day 4 - run 35 minutes
day 2 - run 45 minutes     day 5 - run 45 minutes
day 3 - run 55 minutes     day 6 - run 55 minutes

LACE UP and earn that title!
 

Stretching for Runners

The benefits of stretching before and after exercise have long been debated.  To date there still is no conclusive evidence that proves pre and post stretching will keep you free from injury or improve your performance.  However, stretching can improve your flexibility, and increase your range of motion--both of which become harder to maintain as you age.

Lately, the predominant school of thought is that stretching after you exercise is the correct time.  Muscles that are completely cold are more susceptible to injury, so skip the pre-run stretch and start your workout at a slow enough pace to wake up your muscle fibers gradually.  Be kind to your body.  Once you're feeling fluid, then you can pick up the pace.  A gentle, easy start will help you avoid putting sudden undue pressure on muscles that are unprepared, which could lead to injury.

At the end of each workout, you're probably not only tired, but stiff and sore too.  Just bending down to pick the morning paper off the driveway is difficult for me when I've finished my run.  Taking the time to perform a few easy stretches after a run will help alleviate soreness, restore flexibility, and feel good too!

Hamstring
To loosen up your hamstrings after a workout, stand with your feet shoulder width apart and gradually reach down with your hands towards your left foot until you first feel tension.  Hold that stretch for 20 seconds, then move your hands between your legs, stretching as far as you can to the ground without it hurting.  Hold for 20 more seconds, then switch to the right foot and hold for 20 more seconds.

Quadriceps
The "flamingo" stretch is great for the quads.  While balancing on one foot, pull the other foot up to your buttock and hold.  Using a stationery object for balance is helpful for those that are balance challenged.

Calves
Stand with feet together and bend down to touch your toes, reaching as far as you can without feeling pain and hold.  Next, cross your left leg over right leg and hold again.  Finally cross right over left and repeat.

Back
Stand up straight and reach your arms as high above your head as they'll go.  Bring one hand down behind your head, elbow pointing towards the sky, push down with the other arm and hold.  Switch arms and repeat.

If you don't have time for a quick stretch after your run, at least take the time to walk around for a minute or two.  The worst thing you can do is immediately sit.  Stopping abruptly can cause your muscles to freeze up and soreness to descend with a vengeance.


LACE UP and when you're done, reach for your toes and hold!
      

Preparing for the Olympics

In three short months, on Friday, July 27th, the opening ceremony of the 30th Olympic Games will be held in London, England.  Athletes from 205 countries around the world will meet to compete against each other in 300 events, all dreaming of gold.  For the past four years, these 10,500 select athletes have diligently trained, survived injury, and endured hardships we can only imagine, in the hopes of making it to the Olympic Games.  Soon their dreams will become reality.  As they walk into the newly constructed Olympic Stadium, on the east side of London in 105 days, in front of over 4 billion television viewers, those years of sacrifice will feel like a price well paid.  They earned the opportunity to march alongside, and compete against the world's best.

For seventeen straight days, from the opening ceremonies on July 27th, to closing on August 12th, we will watch gifted athletes push through pain, lay it all on the line, and accomplish the unimaginable.  Records will be broken.  It never fails to inspire.

"Faster, Higher, Stronger" is the motto of the Olympic Games, adopted in 1921 by Pierre de Coubertin, founder of the modern Olympic Games.  Embrace the spirit of the Olympics and begin your journey to the 2012 games.  Chant that motto as you power up that next hill or gut out the last half mile of your workout.  You can run faster; you can run higher; you can finish stronger.  All it takes is effort.

Later this summer, as you sit each evening watching the magic unfold, know that you too are part of that world.  You may not be destined for the Olympics, but with each mile you run, you're working on being the best you can be, and that is worth gold.

The Olympic Creed reads:  The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well.

LACE UP and fight well my friends!

Run With Your Child

If you have small children at home, last month I encouraged you to use a stroller and take the kids with you on your run--might as well make good use of your time at home together.  But what if your child is too big for a stroller, but not old enough to leave home alone?  If they've got a bike, your problems are solved.  Training wheels or not, if your child can ride a bike, chances are they can keep up with you while you run.  Better yet, you might have to keep up with them!

Run between your child and traffic
When running with your child on roads with heavy traffic, have them ride as far away from on-coming cars as possible--you take the outside lane.  Even better, have your child ride on the sidewalk (although technically illegal), while you run on the road.  You, as an adult, are much more in-tune to what is happening in the periphery and can serve as an effective first line of defense against trouble.

Watch side streets
Be particularly cautious at intersections.  Drivers are much more concerned with other drivers than they are with pedestrians.  You're just not that visible.  Instruct your child to stop at each intersection, and cross only when the coast is clear.

Make it fun
Let them bring a "friend" along.  Tie a fanny pack to the handle bars and have them slip their favorite toy in the water bottle pouch.  They'll smile the whole way.  Make sure the toy is secure--roads can be pretty rough.  You don't want to have to double back for a missing member of your convoy.  Design your route with a favorite pit stop at the end, like a frozen yogurt shop with self-serve toppings.  There's nothing like a sweet reward to keep those feet pedaling fast.

Taking your child along while you run, not only gets your workout out of the way, it fosters a love for exercise in your child that will hopefully stay with them for a lifetime.  Besides, there's not many things cuter than a kid on a bike with a giant helmet.

LACE UP and call the kids--don't forget the treat at the end!

Run Away Belly Fat

As we age, the body naturally shifts fat from our hips, thighs and arms to the abdomen.  This fact, along with a decreasing metabolism makes it more and more difficult to maintain a desired waistline as the years go by.  Deep abdominal fat, known as visceral fat, is extremely hard to get rid of.  Serving as a protective layer for the kidneys and intestines, some visceral fat is desirable.  Unfortunately, however, individuals with too much visceral fat are at risk for a host of diseases including type II diabetes, metabolic syndrome, cardiovascular disease and strokes.

What is the easiest way to win this battle of the bulge?  I say run!  Crunches and sit ups will help, but if you're serious about losing belly fat, aerobic exercise is the answer.  Researchers from Duke University Medical Center have shown that aerobic exercise is more effective at burning visceral fat than weight training.

“Resistance training is great for improving strength and increasing lean body mass. But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.” – Dr. Cris Slentz, Duke University Medical Center, 2011.

Animals in the wild have very low quantities of visceral fat.  Even if food is plentiful, for animals living in the wilderness, survival involves running away from predators on a regular basis, which keeps their levels of visceral fat low.  Fortunately, we no longer have to run away from predators.  However, due to our sedentary lifestyle and an abundance of food, we face unseen enemies in the form of heart disease.  Might as well run as far away from these as you can.

According to Jeff Galloway (Olympic athlete for 10K in 1972), you need to run at least 45 minutes at a comfortable pace before you'll burn any belly fat.  You're in luck--tomorrow, 50 minutes is on the schedule.  Say goodby to those fat cells!

LACE UP and beat the bulge!

Mud Running

Warrior Dash, Casa de Fruta, California 2011

April showers not only bring May flowers, for trail runners, it means mud.  Although we couldn't survive without the replenishing moisture from seasonal rain, perpetual downpours wreak havoc on trails.  In general, an isolated day of rain here or there doesn't effect trail conditions--dry ground soaks up water like a sponge.  But once the ground becomes saturated, the result is mud.

Anyone who has tried running in mud knows it's not easy.  Take one stride up a muddy slope and you'll more than likely come sliding halfway back down.  Whatever tread exists on the bottom of your shoes becomes hopelessly clogged with dirt--you have no traction to speak of.  Running downhill in mud can be particularly hazardous.  Mud is slippery!  Depending on how deep the mud is, which many times is difficult to judge, you could even risk losing a shoe.  The suction created between your shoes and the mud is extremely powerful and may be very difficult to break.

Run any distance in mud and you'll be surprised how quickly the wet earth accumulates on the bottoms of your shoes.  Those high-tech, light-weight shoes you purchased with care, are instantly transformed into blocks of cement.  It's amazing how much an inch of mud weighs.  Not only is the mud heavy, it is unwieldy and unpredictable.  Our bodies were not designed to be bottom heavy.  The added weight so far from your center of gravity throws off your balance.  With each stride, you can't predict if the mud will stay in place, or if a large chunk will release and go flying, causing uncertainty with each step.

My advice?  If it's been a rainy week, stay away from trails.  Give the sun a few days to dry the earth.  Running on trails when conditions are poor does a lot of damage, so save the trails and wait for a stretch of dry weather.

If you absolutely LOVE the idea of running in mud, you're not alone.  Mud running has exploded in popularity in the past year.  Usually consisting of a 5K obstacle course, these "mud runs" may include a cargo net, rope bridge, balance beam, mountain climbing wall, tire challenge, and/or flaming coals, but always have mud pits you must either crawl across or run through.  Upon finishing, participants are rewarded with a medal, prison shower and a beer (if they are 21 or older).  In virtually every state you can find one of these events if you are so inclined.  With names like "Warrior Dash", "Survivor Mud Run", "Tough Mudder", "The Original Mud Run", and "Down & Dirty Mud Run", mud is a guarantee, and courage is a necessity.

Assignment for the week ((don't let the number 50 scare you!)

day 1 - run 30 minutes     day 4 - run 30 minutes
day 2 - run 40 minutes     day 5 - run 40 minutes
day 3 - run 50 minutes     day 6 - run 50 minutes

LACE UP and watch out for mud, unless you've actually paid for it!

Running When You're Sick

Should you run when you're sick or not?  Most people would say "don't run" without a moment's hesitation, but those of us that are hopelessly addicted to working out are faced with a dilemma when bit by a bug.  Should we risk getting worse to feel that endorphin rush, or give our bodies a chance to fight off whatever is making us feel ill, and rest?

Above the neck
A good general rule to follow is to look at where your symptoms are.  If your symptoms are above the neck--like nasal congestion, headache, sore throat, sneezing, itchy eyes--going for a run probably won't hurt.  In fact, the epinephrine your body produces while exercising works as a decongestant, and may help clear your head, if congestion is your problem.  Take it easy, though.  If you start feeling worse, stop and walk home.

Below the neck
If you have symptoms below the neck--chest congestion, wheezing, fever, fatigue (unrelated to exercise), muscle aches, vomiting or diarrhea (that could be problematic for obvious reasons)--it's best to rest.  Give your immune system a chance to fight off the bug without putting your body under more stress.  A fever over 99 degrees is a signal that something in your body is out of whack.  Your body produces a fever to help its immune system attack infectious agents like viruses and bacteria that are temperature sensitive.  So while your body is waging war against these microscopic enemies, give it a fighting chance and rest.  Otherwise you might be in for a long, drawn-out fight.

Stay healthy
The best way to avoid an unwanted break in your training schedule is to stay healthy.  Wash your hands frequently, especially after being in public where germs are numerous.  Keep your hands away from your face.  Hand-to-face contact is the most common way germs are spread.  The average person touches their face 16 times per hour.  Keep those germ filled droplets away from your eyes, nose and mouth by keeping your hands at your side.  Don't share drinks.  Even if your closest friend doesn't appear sick, don't risk exposure by sharing a water bottle.  In many instances, a person is most contagious before any symptoms are visible.

Don't worry if you do have to take a few days off.  It won't be long till you're right back where you left off.

LACE UP and remember, for symptoms above the neck, it's probably safe to trek!

Running Around the World

Running is one sport where the rules don't change no matter where you are around the globe.  Terrain, conditions and attire may differ, but wherever you are, the fundamentals are the same.  Whether you're in the French Alps, Canadian Outback, or the southern lowlands of Nigeria, as long as you move swiftly enough that both feet leave the ground during each stride, you are running.

Math is known as the universal language because the principles and foundations of math are the same everywhere in the world.  Applying that same logic, one could easily conclude that running is the universal sport.  A sprint is a sprint whether you're running with the Dzerzhinets (running club) in Russia, or with RUNNEX members in the Philippines.  A marathon is 26.2 miles whether you run the Solar Eclipse Marathon in Port Douglas, Australia or the Berlin Marathon in Germany.  Whether you're in Northern Mexico running with the Tarahumara Indians or running in Croatia by the Adriatic Sea, if both feet leave the ground during each stride, you are running.

You probably didn't you realize you were part of an international club with ambassadors scattered across the globe.  You can find these ambassadors at Global Running Tours.  Global Running Tours is a worldwide organization that offers guided running tours around the world.  The latest way to learn about a city while exercising, Guided Running Tours gives runners who travel for business or pleasure a way to explore historic cities by pairing them with a trained local running guide.  Exercising while exploring--doesn't get much better than that!

Runners of the world--in Russia, Nigeria, Croatia, Germany, Philippines, China, Ukraine, United Kingdom, Australia, India, France, USA, Canada, or wherever else you may be--keep our membership strong.  We're all in this together.

LACE UP and recruit your friends!

It Doesn't Happen Overnight

Getting healthy doesn't happen overnight.  Involving more than an instantaneous attitude adjustment, achieving physical health takes weeks, months, and in actuality, a lifetime of effort and dedication.

For the past three months we've worked on getting healthy by building a firm running foundation.  Starting out slow, we laid the appropriate groundwork week by week for you now to be running 45 minutes at a time, hopefully injury free.  We started out with 10 minute runs and slowly increased.  Those first couple of weeks, although light on effort, were critical.  Creating a solid running foundation by increasing the duration of your run in small incremental steps, gave you achievable goals to reach each week, and kept you motivated.  We didn't go for a quick solution, like the first little pig, who quickly threw together a flimsy house made out of straw.  Sure, you could have tried six miles on your first run and hobbled across the finish line, swearing you'd never run another step.  Instead, we've followed wise pig number three, and took a longer approach, but built something to last.

Increasing gradually was crucial.  Since you've stuck to the plan, you're almost ready for that 6 mile race.  That's 24 laps in a row around a regulation track--24!!!  When you first started this journey I'm sure many of you thought running 6 miles would never be on your list of life accomplishments, but you're nearly there.  You're going to make it.  In the past three months the amount of muscle you've toned and cardiovascular efficiency you've developed day after day, is just about enough to carry you over six miles of ground, with ease.  You've built your house out of brick and are ready for the finishing touches.  Once that roof is on, there's not a wolf in the world that could blow your house down.

Keep plugging away.  With each stride, you're getting closer to your goal.  Lay those bricks one by one--keep stacking them higher and higher.

LACE UP and don't worry about the big bad wolf.  He's just full of hot air!

Running Through Poison

There's no place I like running better than a winding trail through the mountains.  Far away from traffic, noise and the hectic pace of city living, I'm free to enjoy nature, and revel in serenity.  As appealing as a run through nature is, though, it's not without hazards.  One major pitfall to trail running is the possibility of encountering poison oak, poison ivy or poison sumac--an encounter that could leave you itchy and uncomfortable for days.

These three plants pictured above contain a sticky, clear oil called urushiol in their leaves, stems, and roots that cause a red, uncomfortable, itchy rash when making contact with skin.  The rash usually appears within 8 to 48 hours after exposure, lasts about 10 days, and is characterized by red lines or streaks of fluid filled bumps.

Prevention
The best way to prevent exposure to these poisonous plants, is to avoid touching them.  Both poison oak and poison ivy have clusters of three leaves, whereas poison sumac has leaflets of 5, 7 or more.  Familiarize yourself with the appearance of whatever variety is native to your area.  Whatever you do, if you make an emergency "pit stop" (trail runners, you know what I mean), scan the area before you squat.  That's one inconvenient place to have a rash.

What to do if exposed
If you think you came in contact with one of these plants, wash the area as soon as possible with soap and cold water.  Rubbing alcohol is also effective in removing urushiol from your skin.  I've had good luck with Tecnu.  Tecnu is an outdoor skin cleanser specifically formulated to remove urushiol from the skin.  You must also wash any contaminated clothing.

Relief
If you've developed a rash, try applying cool compresses to the effected area.  Calamine lotion soothes and relieves itching.  An Aveeno oatmeal bath can also bring relief, as well as oral antihistamines.  Cheer up--it will eventually go away.

If you think you are immune to poison oak and ivy, know that that can change over the course of your life.  It's not worth the risk, so don't run through poison.

LACE UP and remember, leaves of three, leave them be!      

Running With Bugs

An unavoidable part of being outside is dealing with bugs.  Whether you're camping, picnicking, running or going for a stroll, you're bound to encounter some of these flying, biting, crawling, and sometimes fear inducing creatures.  Unlike Flik from A Bug's Life, I don't find bugs cute at all.  They are a necessary part of nature, but I'd just as soon they stay out of my way.

I've had my share of mishaps with bugs while running.  I've swallowed some, got several stuck in my eye, inhaled a couple, run through a spider web and unfortunately taken the spider along with me, been bit by some--the list goes on.

So what can we do about these pests short of nuking the earth with a giant can of Raid?  If you swallow one, be thankful for the protein.  If one gets stuck in your eye, keep blinking until the tears flush it away--only one of you will survive, and it's not going to be the bug.  Down narrow paths, be on the lookout for webs.  The bigger the web, the bigger the spider, so be wary.  Spiders don't want their hard work destroyed and you don't want to give them a ride.  If you're running in a wooded area where mosquitoes are prevalent, keep moving.  They don't usually light on a moving target.  If you stop to talk when you're done, you may be in trouble.  Mosquitoes are attracted to the moisture and lactic acid in sweat.  If they start to swarm, either cut the conversation short, or have bug spray close by.

Glasses, hat, insect repellent and an attentive eye will help you beat the battle of the bugs.  One last tip--if you see a swarm up ahead, close your mouth.  Swallowing one bug isn't bad, but you don't want to make a meal out of it.

Assignment for the week ((just like last 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

Those 30 minute days are your reward for pushing it on the 45 minute days.  Keep up the great work!  You're on a roll.

LACE UP and don't step on Flik!