I made a humorous video about the trials and tribulations of talking about running at a Christmas, New Year's or other holiday party. Hope you enjoy it!
http://www.youtube.com/watch?v=HbONA5Rz1es
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Wednesday, December 23, 2009
Monday, December 21, 2009
How to Recover From Your First Half Marathon
I used the Hal Higdon training plan to train for my half marathon in October. I had my schedule all planned out up until race day, but I hadn’t really thought of what I would have to do to recover from the race.
Runners World Coach Jenny offers advice on recovering from a half marathon race in her column, “Ask Coach Jenny Recovery Plan Post-Half-Marathon.” Jenny recommends taking it easy after the race to the tune of one easy day for every mile of the race. That would be 13 days of light exercise for a half marathon.
In my first week after my half, I rode my bicycle as cross training and practiced yoga to keep my flexibility. I also started to concentrate on lifting weights at the gym. It took about two weeks for me to get the 'hunger' for running back. Since then, I have been training on Hal Higdon's 5K training plan.
How do you recover from long races?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Runners World Coach Jenny offers advice on recovering from a half marathon race in her column, “Ask Coach Jenny Recovery Plan Post-Half-Marathon.” Jenny recommends taking it easy after the race to the tune of one easy day for every mile of the race. That would be 13 days of light exercise for a half marathon.
In my first week after my half, I rode my bicycle as cross training and practiced yoga to keep my flexibility. I also started to concentrate on lifting weights at the gym. It took about two weeks for me to get the 'hunger' for running back. Since then, I have been training on Hal Higdon's 5K training plan.
How do you recover from long races?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, December 18, 2009
Best Tips to Overcome Fear of Running a Race
Seth Godin is talking about businesspeople in this video, but I like it because it parallels the fear I feel before I register for a big road race. Godin talks about the difference between our human brain, where we feel inspiration to achieve new goals, and our primitive “lizard brain” that protects us from perceived harm.
When we try to set a new goal, like registering for a half marathon, our lizard brain comes up with a dozen excuses as to why we aren’t ready to make that commitment. Godin says we should not be held hostage by our lizard brain and instead take the risk and make that commitment, or, in business-speak “ship it.”
I recently practiced this when I did my first interval workout in nine months. I got injured doing intervals last spring and focused this summer on building my base for a half marathon. Winter is here and I am training again for 5K races. Intervals are a part of the training, and while my lizard brain was scared about another injury, I just "shipped it" and did the workout.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
When we try to set a new goal, like registering for a half marathon, our lizard brain comes up with a dozen excuses as to why we aren’t ready to make that commitment. Godin says we should not be held hostage by our lizard brain and instead take the risk and make that commitment, or, in business-speak “ship it.”
I recently practiced this when I did my first interval workout in nine months. I got injured doing intervals last spring and focused this summer on building my base for a half marathon. Winter is here and I am training again for 5K races. Intervals are a part of the training, and while my lizard brain was scared about another injury, I just "shipped it" and did the workout.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, December 11, 2009
'Mental Training for Peak Performance’ book review
I learned a lot from the book ‘Mental Training for Peak Performance’ by Steven Ungerleider. This book describes how mental practices can improve athletic performance. Ungerleider leads readers through the basics of mental training and then offers specific advice for cyclists, skiers, golfers, marathoners, mountain bikers, runners, swimmers, tennis, volleyball players, weight lifters and pentathletes.
As a result of reading this book, I am starting to practice imagery and visualization.
In chapter 22, Undgerleider provides a checklist of the basic principles of a customized mental training program for all athletes. I found it useful to write my answers out and define which aspects of mental training I will work on in 2010.
Set Goals
My goals for 2010 are to run the 5K in under 22 minutes and run the 15K in under 80 minutes. I would also like to improve my half marathon time, and I will set that time goal based upon my improved performance in the 15K.
Use a Verbal Cue
My verbal cue is the phrase “Looking Good.”
Focus on the Positive
I am a little scared at how simple it is to improve my performance by changing my attitude. I am a firm believer in the theory that positive thinking will improve my training and race performance.
Build in Relaxation Time
I have two no-running-allowed rest days per week. Allowing my muscles to heal and adapt to training is just as important as the training itself.
Find the Right Tension Level
I disengage from the hard parts of running by consciously relaxing my arms and changing my focus from catching an opponent to pacing an opponent. I also focus on running with my pelvis when I am starting to feel exhausted.
Take a Look at Your Opponents
At this point in my racing, my PR is my only real opponent. I like to look around at my fellow racers and absorb their energy and excitement and focus it into my enthusiasm for the upcoming race.
Visualize Proper Techniques
I visualize feeling relaxed and running in a Chi running position. When I visualize running a race, I feel the starting pace, then imagine using my fellow runners as goalposts to run towards, pace and overtake. I imagine feeling strong at the two and a half mile mark and starting to speed up my running to my final kick.
Imagine Coping with Extremes
I believe that my effort on the last mile of every practice, when I am fatigued, is the part of my training that improves my running. The more racing experience I have under my belt, the more confidence I will have to run in different types of weather. I will focus on improving this part of visualization in 2010.
See Yourself Winning
My visualizations of running at a new, faster pace and beating my PR are giving me the confidence to actually believe that I can run faster that my previous personal best.
Maintain Cool Under Pressure
I am working on incorporating different paces in my running practice so I can visualize a scenario where I run a slow first mile and have the confidence to increase my pace in the second and third miles to put myself back on track.
Make Your Emotions Work for You
I need to work on being able to channel anger, excitement and fear into energy for my running.
Develop Your Own Rituals
My rituals so far only involve eating at the proper time before a race and wearing appropriate clothes. I need to develop rituals that channel my energy and focus me for the race.
Use Affirmations and Self-Talk
I use the same words my high school cross country coach said, “You’re Looking Good.” This reminds me that I am doing fine, that my exhaustion and impatience with racing is only mental, and that I should concentrate on my form so I will continue to be “Looking Good.”
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
As a result of reading this book, I am starting to practice imagery and visualization.
In chapter 22, Undgerleider provides a checklist of the basic principles of a customized mental training program for all athletes. I found it useful to write my answers out and define which aspects of mental training I will work on in 2010.
Set Goals
My goals for 2010 are to run the 5K in under 22 minutes and run the 15K in under 80 minutes. I would also like to improve my half marathon time, and I will set that time goal based upon my improved performance in the 15K.
Use a Verbal Cue
My verbal cue is the phrase “Looking Good.”
Focus on the Positive
I am a little scared at how simple it is to improve my performance by changing my attitude. I am a firm believer in the theory that positive thinking will improve my training and race performance.
Build in Relaxation Time
I have two no-running-allowed rest days per week. Allowing my muscles to heal and adapt to training is just as important as the training itself.
Find the Right Tension Level
I disengage from the hard parts of running by consciously relaxing my arms and changing my focus from catching an opponent to pacing an opponent. I also focus on running with my pelvis when I am starting to feel exhausted.
Take a Look at Your Opponents
At this point in my racing, my PR is my only real opponent. I like to look around at my fellow racers and absorb their energy and excitement and focus it into my enthusiasm for the upcoming race.
Visualize Proper Techniques
I visualize feeling relaxed and running in a Chi running position. When I visualize running a race, I feel the starting pace, then imagine using my fellow runners as goalposts to run towards, pace and overtake. I imagine feeling strong at the two and a half mile mark and starting to speed up my running to my final kick.
Imagine Coping with Extremes
I believe that my effort on the last mile of every practice, when I am fatigued, is the part of my training that improves my running. The more racing experience I have under my belt, the more confidence I will have to run in different types of weather. I will focus on improving this part of visualization in 2010.
See Yourself Winning
My visualizations of running at a new, faster pace and beating my PR are giving me the confidence to actually believe that I can run faster that my previous personal best.
Maintain Cool Under Pressure
I am working on incorporating different paces in my running practice so I can visualize a scenario where I run a slow first mile and have the confidence to increase my pace in the second and third miles to put myself back on track.
Make Your Emotions Work for You
I need to work on being able to channel anger, excitement and fear into energy for my running.
Develop Your Own Rituals
My rituals so far only involve eating at the proper time before a race and wearing appropriate clothes. I need to develop rituals that channel my energy and focus me for the race.
Use Affirmations and Self-Talk
I use the same words my high school cross country coach said, “You’re Looking Good.” This reminds me that I am doing fine, that my exhaustion and impatience with racing is only mental, and that I should concentrate on my form so I will continue to be “Looking Good.”
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Tuesday, December 8, 2009
Video Review - There's a Spiritual Solution to Every Problem
As an athlete, I enjoyed watching the video There's a Spiritual Solution to Every Problem. Dyer quotes St. Francis of Assisi and Mother Teresa in making the point that we should give the world our best, regardless of how we are treated. That part was good for my spiritual development, but the most important part for me was the concept that positive thoughts make us stronger and negative thoughts and shame make us weaker. Dyer spoke about this, but it was the demonstration in the DVD extras section that hit the point home. He could easily overpower a volunteer when she thought of a bad relationship, but she held her own when focused on a good relationship. I will use this concept on my training runs and in my half marathon by focusing on positive thoughts and not getting frustrated and angry at cars and pedestrians in my way.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, November 30, 2009
Best Running Diet Tips Using the USDA Food Pyramid
I used the USDA food pyramid to figure out what kind of balance I should have in my diet.
As an athlete that runs, I need at least 1600 calories every day. I try to get at least the following servings of food every day:
1 and a half cups of fruit in my morning smoothie.
2 and a half cups of vegetables in my lunch and dinner sauces or side dishes.
6 ounces of whole grains. One ounce is a slice of bread or a half cup cooked pasta or rice or oatmeal.
3 cups of organic fat free milk or yogurt. An ounce an a half of natural cheese equals a cup serving.
5 portions of beans. An ounce of beans, one egg, a tbsp of peanut butter or a half ounce of nuts equals a portion.
To get more vegetables in my diet, I bring a a ziploc baggie or plastic container full of cherry tomatoes, radishes, carrots, bell pepper strips and dried plums to work to snack on in the afternoon.
How do you plan your meals to ensure you are eating protein, whole grains and fruits/veggies?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Wednesday, November 25, 2009
How to cut calories on Thanksgiving, Holiday Parties and Christmas
Men's Health reports that the average person consumes 600 extra calories EVERY DAY during the holiday season. How can runners enjoy the tastes and treats of the holiday in moderation and still stay on a training diet?
Eat This Not That can help. Their slideshow of 'The Best and Worst Holiday Foods' advises drinking homemade hot chocolate or champagne instead of egg nog and eating shrimp cocktail and melon balls wrapped in Prosciutto instead of crab cakes or artichoke dip.
I am surprised to learn that a slice of pecan pie a la mode is 810 calories and eating beef tenderloin instead of prime rib saves about 600 calories!
What tricks do you use to cut down on extra calories during the holidays?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, November 23, 2009
Positive Effects and Results from Running a Half Marathon
I am very proud to announce that my first piece of running-related writing was published in the November 2009 issue of RATT, the newsletter of the Albany Running Exchange. I wrote about how the emotions I felt when running the half marathon gave me some amazing new reasons to run.
Have you had a spiritual "Eureka!" moment in your running?
My article is on page 12 of Road and Trail Talk Magazine - http://www.albanyrunningexchange.org/RATT/2009/0911ratt.pdf
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, November 20, 2009
Training Diet - How Runners Shop for Food in a Grocery Store
In ‘Nancy Clark’s Sports Nutrition Guidebook,’ Clark recommends choosing foods in their natural state rather than heavily processed foods.
For me that means shopping mostly on the outer aisles of the supermarket. I like to start by choosing organic fruits and vegetables from the produce section, whole grain tortillas and flatbread for pizzas, fat free cheese and organic yogurt, organic milk and eggs, and frozen fruits and vegetables.
I dip into the aisles in the middle of the supermarket for whole grains, choosing old fashioned oatmeal and brown rice as well as whole wheat pasta. I also get canned organic tomatoes and beans, as well as extra virgin olive oil.
The best learning experience I have had is educating myself on how to fix tasty vegetable dishes. I love sauteed kale, brussel sprouts with apple, and roasted bell peppers. Another treat is an heirloom tomato sliced with a little salt and olive oil and a few leaves of basil.
How do you shop for groceries? Do you have a vegetable recipe to share?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, November 16, 2009
How Napoleon Hill Focuses and Motivates my Running
"I Could Never"
As a vegetarian and long distance runner, I have heard those three words over and over for over a decade. “I could never give up meat.” “I could never run that far.”
“I could never” is often a self-limiting excuse masked as praise.
“I’m not able to do that yet” or “I don’t have the passion to commit to that” is what many people mean to say. By saying “I could never,” they subconsciously shut down their potential by telling themselves they are not capable of achieving anything they put their minds to.
When I finished my half marathon I officially crossed “I could never” off of the list of things I say. I can choose a goal, and I can commit the time to achieving it. If I am passionate about my goal, I have the motivation to succeed.
For me, running a half marathon means “I could never” limit myself again.
I subscribe to the Napoleon Hill newsletter and I try to incorporate his teachings into my sports and personal life. Here is his self confidence formula. Find out more about Napoleon Hill at www.naphill.org
I first believed that I could run a half marathon, then dedicated myself to training for the half marathon with persistant, continuous action. I thought about what completing the half marathon would change in my life, and what it would feel like at the finish line of the race. I shared the experience of training with my fellow Albany Running Exchange members and running friends I follow on Twitter. I helped and cheered on other runners and accepted their help and assistance.
Self-Confidence Formula
by Dr. Napoleon Hill
I know that I have the ability to achieve the object of my definite purpose in life; therefore, I demand of myself persistent, continuous action toward its attainment, and I here and now promise to render such action.
I realize the dominating thoughts of my mind will eventually reproduce themselves in outward, physical action, and gradually transform themselves into physical reality; therefore, I will concentrate my thought, for thirty minutes daily, upon the task of thinking of the person I intend to become, thereby creating in my mind a clear mental picture.
I know through the principle of autosuggestion, any desire that I persistently hold in my mind will eventually seek expression through some practical means of attaining the object back of it; therefore, I will devote ten minutes daily to demanding of myself the development of self-confidence.
I have clearly written down a description of my definite chief aim in life, and I will never stop trying, until I shall have developed sufficient self-confidence for its attainment.
I fully realize that no wealth or position can long endure, unless built upon truth and justice; therefore, I will engage in no transaction that does not benefit all whom it affects. I will succeed by attracting to myself the forces I wish to use, and the cooperation of other people. I will induce others to serve me, because of my willingness to serve others. I will eliminate hatred, envy, jealousy, selfishness, and cynicism, by developing love for all humanity, because I know that a negative attitude toward others can never bring me success. I will cause others to believe in me, because I will believe in them, and in myself. I will sign my name to this formula, commit it to memory, and repeat it aloud once a day, with full faith that it will gradually influence my thoughts and actions so that I will become a self-reliant, and successful, person.
Source: Think and Grow Rich by Napoleon Hill.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
As a vegetarian and long distance runner, I have heard those three words over and over for over a decade. “I could never give up meat.” “I could never run that far.”
“I could never” is often a self-limiting excuse masked as praise.
“I’m not able to do that yet” or “I don’t have the passion to commit to that” is what many people mean to say. By saying “I could never,” they subconsciously shut down their potential by telling themselves they are not capable of achieving anything they put their minds to.
When I finished my half marathon I officially crossed “I could never” off of the list of things I say. I can choose a goal, and I can commit the time to achieving it. If I am passionate about my goal, I have the motivation to succeed.
For me, running a half marathon means “I could never” limit myself again.
I subscribe to the Napoleon Hill newsletter and I try to incorporate his teachings into my sports and personal life. Here is his self confidence formula. Find out more about Napoleon Hill at www.naphill.org
I first believed that I could run a half marathon, then dedicated myself to training for the half marathon with persistant, continuous action. I thought about what completing the half marathon would change in my life, and what it would feel like at the finish line of the race. I shared the experience of training with my fellow Albany Running Exchange members and running friends I follow on Twitter. I helped and cheered on other runners and accepted their help and assistance.
Self-Confidence Formula
by Dr. Napoleon Hill
I know that I have the ability to achieve the object of my definite purpose in life; therefore, I demand of myself persistent, continuous action toward its attainment, and I here and now promise to render such action.
I realize the dominating thoughts of my mind will eventually reproduce themselves in outward, physical action, and gradually transform themselves into physical reality; therefore, I will concentrate my thought, for thirty minutes daily, upon the task of thinking of the person I intend to become, thereby creating in my mind a clear mental picture.
I know through the principle of autosuggestion, any desire that I persistently hold in my mind will eventually seek expression through some practical means of attaining the object back of it; therefore, I will devote ten minutes daily to demanding of myself the development of self-confidence.
I have clearly written down a description of my definite chief aim in life, and I will never stop trying, until I shall have developed sufficient self-confidence for its attainment.
I fully realize that no wealth or position can long endure, unless built upon truth and justice; therefore, I will engage in no transaction that does not benefit all whom it affects. I will succeed by attracting to myself the forces I wish to use, and the cooperation of other people. I will induce others to serve me, because of my willingness to serve others. I will eliminate hatred, envy, jealousy, selfishness, and cynicism, by developing love for all humanity, because I know that a negative attitude toward others can never bring me success. I will cause others to believe in me, because I will believe in them, and in myself. I will sign my name to this formula, commit it to memory, and repeat it aloud once a day, with full faith that it will gradually influence my thoughts and actions so that I will become a self-reliant, and successful, person.
Source: Think and Grow Rich by Napoleon Hill.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, November 13, 2009
Which fruits should I buy organically?
According to the Environmental Working Group, the following foods can have a high level of pesticide residue. I am going to try to buy organic when I choose these fruits from now on:
Peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, carrots and pears.
I already enjoy fresh organic baby spinach, frozen bell pepper strips and fresh baby carrots at my coop, the Honest Weight Food Coop in Albany, NY.
I also try to purchase canned and frozen organic foods whenever possible, so I can support farmers who raise their crops without pesticides.
I used to say that I wanted to shop organically, but end up buying regular produce because they were cheaper. Once I made a conscious decision to use my buying power to support companies that grow organically and support my body by eliminating as many pesticides and artificial ingredients as possible from my diet, the extra few dollars I do invest in organic farmers and practices feels well spent.
What triggered your interest in organic products? Why are you spending money to buy organic products, or reluctant to invest an extra dollar or two into the health of your body?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, carrots and pears.
I already enjoy fresh organic baby spinach, frozen bell pepper strips and fresh baby carrots at my coop, the Honest Weight Food Coop in Albany, NY.
I also try to purchase canned and frozen organic foods whenever possible, so I can support farmers who raise their crops without pesticides.
I used to say that I wanted to shop organically, but end up buying regular produce because they were cheaper. Once I made a conscious decision to use my buying power to support companies that grow organically and support my body by eliminating as many pesticides and artificial ingredients as possible from my diet, the extra few dollars I do invest in organic farmers and practices feels well spent.
What triggered your interest in organic products? Why are you spending money to buy organic products, or reluctant to invest an extra dollar or two into the health of your body?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, November 9, 2009
Inspirational quotes for First Day of Running Training
Inspirational quotes for First Day of Running Training
Two traditional stories from China can provide inspiration for runners who are scared of taking on the challenge of a 15K race or half marathon.
The first story is for a non-runner or casual jogger who is scared of starting a program.
The second is for a runner who is not sure he or she can finish the race.
The stories are found in the Epoch Times article ‘Do Not Draw a Circle on the Ground and Imprison Yourself.’
My favorite quote of the stories is, "There is no difference between others and me. I just try to do things without giving up."
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Two traditional stories from China can provide inspiration for runners who are scared of taking on the challenge of a 15K race or half marathon.
The first story is for a non-runner or casual jogger who is scared of starting a program.
The second is for a runner who is not sure he or she can finish the race.
The stories are found in the Epoch Times article ‘Do Not Draw a Circle on the Ground and Imprison Yourself.’
My favorite quote of the stories is, "There is no difference between others and me. I just try to do things without giving up."
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Thursday, November 5, 2009
How to start training for a 5K race after a scheduled break from running
My month-long break from running lasted two weeks. Sunday afternoon I was back on the treadmill and weighing whether I should train for a New Year's eve/day 5K race.
I am starting off slow, running a half mile the first day and increasing my daily distance to a mile every other day for the first week.
I am adding this running into my present exercise schedule. Right now I am practicing an hour of yoga on Monday and Wednesday, doing a half hour of multi-joint lower body exercises like squats and lunges on Tuesday and Saturday and performing upper and lower body weight training using weight machines at the gym on Thursday and Sunday. I also use my gym time to warm up on the elliptical and work on my balance with the bosu ball.
I am experimenting with using yoga to stretch after my runs.
In the Runners’ World article ‘Flexibility Routine,’ Sage Rountree provides a 10-minute postrun yoga practice that will improve your range of motion and prevent injury. If you already practice yoga, you will be familiar with these positions, which include the triangle and the pigeon.
I did make some strength gains on my schedule of weightlifting, and had enough motivation to continue, but the lure of running is too strong and I had to start running again. After a year of training, being a runner is an essential part of my personality.
Is running an essential part of your personality?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
I am starting off slow, running a half mile the first day and increasing my daily distance to a mile every other day for the first week.
I am adding this running into my present exercise schedule. Right now I am practicing an hour of yoga on Monday and Wednesday, doing a half hour of multi-joint lower body exercises like squats and lunges on Tuesday and Saturday and performing upper and lower body weight training using weight machines at the gym on Thursday and Sunday. I also use my gym time to warm up on the elliptical and work on my balance with the bosu ball.
I am experimenting with using yoga to stretch after my runs.
In the Runners’ World article ‘Flexibility Routine,’ Sage Rountree provides a 10-minute postrun yoga practice that will improve your range of motion and prevent injury. If you already practice yoga, you will be familiar with these positions, which include the triangle and the pigeon.
I did make some strength gains on my schedule of weightlifting, and had enough motivation to continue, but the lure of running is too strong and I had to start running again. After a year of training, being a runner is an essential part of my personality.
Is running an essential part of your personality?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, November 2, 2009
How to use hand weights on a treadmill
The Editors of Women’s Health share a few ways to put some excitement back in treadmill running in the article ‘4 Ways to Make Your Treadmill Workouts Fun’ on Active.com.
My favorite tip is jazzing up a treadmill walk by adding hand weights to your workout. I do bicep curls and military presses while walking on an incline to raise my heart rate while keeping my workout easy on my leg muscles.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
My favorite tip is jazzing up a treadmill walk by adding hand weights to your workout. I do bicep curls and military presses while walking on an incline to raise my heart rate while keeping my workout easy on my leg muscles.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, October 30, 2009
Acupressure for runners - what to do during taper for half marathon
Massage practice acupressure with Michelle Cluck, CMT
I liked this DVD. Michelle Cluck shows non-professionals how to perform acupressure to relieve stress and reduce migrane. As a long distance runner, I hold tension in my body that is not relieved with just a hot shower and leg stretches. This DVD taught me how to release tension in my shoulders and head and I had fun trying the acupressure points in my legs and feet. The DVD routine made me feel calm and at peace.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
I liked this DVD. Michelle Cluck shows non-professionals how to perform acupressure to relieve stress and reduce migrane. As a long distance runner, I hold tension in my body that is not relieved with just a hot shower and leg stretches. This DVD taught me how to release tension in my shoulders and head and I had fun trying the acupressure points in my legs and feet. The DVD routine made me feel calm and at peace.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
When to eat, how many meals per day for runners
The active.com video at
http://www.youtube.com/watch?v=C75eulGHqPs
features runners giving tips on proper pre and post run nutrition.
I agree with the need for a small meal a few hours before running and another meal immediately after exercise. ‘Just listening to my body’ when it comes to planning the ratio of carbohydrates to protein to fat in my diet does not work for me. I feel just wonderful on a diet of 30% fat because fatty foods are so tasty!
I would suggest keeping a food diary for a few days every couple of months and crunching the percentages to ensure that your long distance running is complemented by a diet of 60% carbohydrates, 20% protein and 20% fats.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
http://www.youtube.com/watch?v=C75eulGHqPs
features runners giving tips on proper pre and post run nutrition.
I agree with the need for a small meal a few hours before running and another meal immediately after exercise. ‘Just listening to my body’ when it comes to planning the ratio of carbohydrates to protein to fat in my diet does not work for me. I feel just wonderful on a diet of 30% fat because fatty foods are so tasty!
I would suggest keeping a food diary for a few days every couple of months and crunching the percentages to ensure that your long distance running is complemented by a diet of 60% carbohydrates, 20% protein and 20% fats.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Tuesday, October 27, 2009
How runners relax - 20 best relaxation tips
I am an endorphin junkie, which is why running is my passion. When I am injured or tapering for a race, I have to rely on activities OTHER than a relaxing run to de-stress after work.
Here is a list of things I like to do. Please add your favorite FREE relaxation techniques in the comments section!
Walk in the flower garden at Washington Park, look at brightly colored flowers
Practice my Chi Gong workout DVD -- practicing Chi Gong the night before my half marathon let me relax enough to get a good night's sleep.
Practice some Acupressure with my Acupressure DVD
Get up early and practice Yoga with Steve Ross on Oxygen, or do a few poses from a Yoga DVD
Pet my cat and kiss my dog
Place a heating pad on lower back or neck
Read a book quietly
Take a bubble bath
Pick a new Jazz CD from library and listen while I am cooking dinner
Gather the old bread in my fridge and feed the birds or ducks
Walk in the park with a tree book to identify trees
Hug a tree and think about how old it is
Volunteer to play with kittens at shelter
Take a power nap
Rub lotion on my feet
Read jokes that make me laugh out loud
Share a funny story with a good friend
Listen to relaxing music
Go for a drive down country roads
Bring my focus to my breathing and imagine I am breathing out stress and breathing in relaxation
Including activities that help to relax me and make me feel happy puts me in a good mood.
A few activities that do cost money include a massage at the massage school, buying a new scented hand wash and taking a class to develop a new skill, like jewelry making or flying a plane.
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Here is a list of things I like to do. Please add your favorite FREE relaxation techniques in the comments section!
Walk in the flower garden at Washington Park, look at brightly colored flowers
Practice my Chi Gong workout DVD -- practicing Chi Gong the night before my half marathon let me relax enough to get a good night's sleep.
Practice some Acupressure with my Acupressure DVD
Get up early and practice Yoga with Steve Ross on Oxygen, or do a few poses from a Yoga DVD
Pet my cat and kiss my dog
Place a heating pad on lower back or neck
Read a book quietly
Take a bubble bath
Pick a new Jazz CD from library and listen while I am cooking dinner
Gather the old bread in my fridge and feed the birds or ducks
Walk in the park with a tree book to identify trees
Hug a tree and think about how old it is
Volunteer to play with kittens at shelter
Take a power nap
Rub lotion on my feet
Read jokes that make me laugh out loud
Share a funny story with a good friend
Listen to relaxing music
Go for a drive down country roads
Bring my focus to my breathing and imagine I am breathing out stress and breathing in relaxation
Including activities that help to relax me and make me feel happy puts me in a good mood.
A few activities that do cost money include a massage at the massage school, buying a new scented hand wash and taking a class to develop a new skill, like jewelry making or flying a plane.
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, October 19, 2009
How to add vegetables to a runners diet - simple soup, white bean salad
I enjoyed watching the video ‘Cooking thin and loving food with chef Kathleen’ by Kathleen Daelemans. Daelemans cooks healthful recipes and interviews busy moms and health professionals in this dieter friendly DVD.
I was amazed at her super simple recipe for soup – gather veggies from a supermarket salad bar, combine water and stock (I use bullion cube) in a pot, add the veggies, bring to boil and simmer for 7 minutes. Voila – a vegetable soup!
I am now using her recipe for Tuscan White bean salad as a snack at work. I don’t like the taste of plain raw celery, so I never knew how to add celery to my diet. The celery with the red wine vinegar sauce tastes great to me!
Runners like me do not need a reduced calorie diet, but I can benefit from simple recipes that emphasize whole grains and fruits and vegetables.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
I was amazed at her super simple recipe for soup – gather veggies from a supermarket salad bar, combine water and stock (I use bullion cube) in a pot, add the veggies, bring to boil and simmer for 7 minutes. Voila – a vegetable soup!
I am now using her recipe for Tuscan White bean salad as a snack at work. I don’t like the taste of plain raw celery, so I never knew how to add celery to my diet. The celery with the red wine vinegar sauce tastes great to me!
Runners like me do not need a reduced calorie diet, but I can benefit from simple recipes that emphasize whole grains and fruits and vegetables.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, October 16, 2009
Best Tips for Half Marathon Race
My Top 13.1 Tips for Your First Half Marathon
1. Decide your goal. Are you just finishing? Finishing for time?
2. If you are just finishing, read my post on feeling successful at the finish line here: http://albanyrunner.blogspot.com/2009/10/advice-on-your-first-race-for-beginner.html If you have a projected finishing time, plan out your mile splits. I used my Timex heartrate monitor watch to time my splits during the race (but I did NOT bring or use the heartrate monitor.)
3. Follow a training schedule. I used the Hal Higdon Half Marathon training schedule available here: http://www.halhigdon.com/halfmarathon/novice.htm Having a training schedule let me relax and trust that I would be ready on race day.
4. Try a 15K before your half marathon. Running the Boilermaker and the Clove Run 15K races earlier in the year let me experience a slightly shortened version of a half marathon experience. I was able to practice running a race for over an hour and make any adjustments I needed long before the half marathon.
5. Mentally KNOW you can finish the race by making your last long run (10 or 11 miles) into a race-type run. I ran my long run as a loop, so I had a Gatorade stop at the same intervals as the water stops on the race course. I used the same type of sports beverage, Gatorade, as the race paperwork indicated would be used on course. I ate the same food and wore the same outfit I would on race day. At the 11 mile mark, I asked myself if I could go two more miles. The answer was yes, and I knew I could succeed in my half marathon.
6. Learn to run at the same time of day as your race. Evening runners, you're going to have to run your long runs at eight in the morning on Saturday or Sunday. By running at the same time every morning, I have taught my body how to prepare for endurance exercise at that time of day. I am able to either digest liquids or survive on stored energy from a late snack the night before. I am able to go to the bathroom shortly after waking up and be able to run for an hour without a bathroom break.
7. KNOW what your race pace feels like.
8. Rely on your routine. I woke up terrified on my half marathon race day. I had no appetite at all. I soothed myself by following my normal pre-race routine, eating a bowl of oatmeal, showering and putting on my racing clothes. I knew it would work because it had so many times before.
9. Wear clothing that you can lose. I trained in an old cheap pair of mittens and wore them on race day so I could toss them to the side of the race course when it became too warm for gloves.
10. Wear pockets. I wore a LIVESTRONG top with pockets in the back and a pair of 3/4 length running pants with a pocket as well. I carried my car keys, ID, a fruit strip for emergency energy and a bandaid. Luckily, I didn't use either my food or first aid, but I was confident to have both.
11. Follow the rules. Don't get disqualified for an Ipod.
12. If the race is chip timed, use that to your advantage. My half marathon was chip timed, but runners clustered at the starting line anyway. As expected, we took off and were slowed to a jog several times in the first quarter mile by the sheer number of runners in the pack. Let the jackrabbits go first, and cross the starting line when you are comfortable that you will have enough room to run a first good mile. There is no such thaing as starting off too slow in a half marathon, but let your feet set the pace, not the other runners.
13. Enjoy your race. There was this wonderful piece of my race, between mile 9 and mile 11, that I got into a really nice running groove and ran along, enjoying the scenery. Think of a half marathon as your wedding day. You have spent a lot of time and money getting here. Enjoy your special day and make a memory you can cherish.
13.1 Smile for the camera at the finish line. That picture will be your badge of honor!
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Advice on your first race for beginner long distance runners
On Being A “Slow” Beginner
I felt so strong and accomplished after I crossed the finish line at my first half marathon, but when I got my race results back, I was disappointed for a few hours. There were several hundred finishers before me and about a hundred after me.
My body was still proud of its achievement, but my brain was asking ‘what if?’ What if I ran a little faster in the beginning, what if I didn’t walk at the rest stops and stretch out my aching hip flexor and knee?
Every beginning and beginning-again runner wants to be fast, but not every race is about the clock. When we train to go beyond what we think are our limits, whether that is running a half marathon or a 10K race, running the race is the goal and crossing the finish line is the reward.
For me, the meaning of exercise is to feel strong in my body and spirit. Working my muscles and sweating makes me feel joyful. After an hour of running or cycling or yoga, I am fully present in my body and every cell is happy to be alive. I put my strength of body and spirit to the test by organizing my workouts into a training regimen that will empower me to compete in athletic events.
My first half marathon was about the experience of pushing myself beyond what I assumed were my ‘limits’ and I reached that goal. Beginning runners, let your races be about exploring your ‘limits’ and enjoying the healthy body that your training delivers, not just how fast you can carry a chip on your shoelace from the start line to the finish.
In his speech at the TED Conference, Alain de Botton offers insight on his 'kinder, gentler philosophy of success.' Botton is speaking about success in our careers, but I found that I was able to make many comparisons to my running as well.
Who is in charge of defining your running goals? You? A page of results from last year's race or another runner's PR?
Do you judge other runners based on their finishing times? If you think you don't, would you take advice from a runner that was slower than you?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Wednesday, October 7, 2009
How to find out the number of calories you should eat per day for runners
Step 1: Visit the USDA Food Pyramid website to calculate the number of calories you need every day based on height, weight and amount of exercise:
http://www.mypyramid.gov/mypyramid/index.aspx
My number is 1,800 calories per day.
Step 2: Take that number and plug it into Antonio Zamora’s Macronutrient calculator:
http://www.scientificpsychic.com/fitness/macronutrients.html
As a long distance runner, I eat a diet that is 60 percent carbohydrates, 20 percent protein and 20 percent fats.
Based on an 1,800 calories per day diet, I should be eating:
90 grams of protein
295 grams of carbohydrate
40 grams of fat
I try to get my protein from non-fat dairy products so I also consume my target of 1,000 mg of calcium per day. I eat carbohydrates from the legume, fruit and vegetable and whole grains sections of the food pyramid. I try to make all my fats come from vegetable sources, like peanut butter, almonds, avocados, flaxseed meal and olive oil.
How do you use your numbers to plan your diet?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
http://www.mypyramid.gov/mypyramid/index.aspx
My number is 1,800 calories per day.
Step 2: Take that number and plug it into Antonio Zamora’s Macronutrient calculator:
http://www.scientificpsychic.com/fitness/macronutrients.html
As a long distance runner, I eat a diet that is 60 percent carbohydrates, 20 percent protein and 20 percent fats.
Based on an 1,800 calories per day diet, I should be eating:
90 grams of protein
295 grams of carbohydrate
40 grams of fat
I try to get my protein from non-fat dairy products so I also consume my target of 1,000 mg of calcium per day. I eat carbohydrates from the legume, fruit and vegetable and whole grains sections of the food pyramid. I try to make all my fats come from vegetable sources, like peanut butter, almonds, avocados, flaxseed meal and olive oil.
How do you use your numbers to plan your diet?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, October 5, 2009
Yoga improves flexibility, happiness for Half Marathon runners
After a strong 11 mile run last weekend, I am beginning my taper for the Marine Corps Reserve Half Marathon in Albany, NY this Sunday. I felt extra joyful during this morning's yoga practice! Do you practice yoga as cross training in your training program?
In the active.com article ‘Why Every Athlete Should Practice Yoga,’ RYT yoga instructor and NASM certified personal trainer Claire Petretti offers several reasons why Yoga should be added to training for the Half Marathon and other long distance running programs.
I use Yoga as crosstraining because it increases my ability to withstand fatigue from physical activity. Yoga is a series of stretches and poses that are held for a period of time. For me, breathing and concentrating on my breath helps me keep my body in the poses, which teaches me how to keep my body running through the fatigue that I feel at the end of every race.
Yoga also stretches and tones muscles I do not normally concentrate on during my running or weightlifting workouts. This gives me a more balanced, healthier body.
Yoga also helps me to see the beauty in life and appreciate every day I am alive. This improved outlook allows me to enjoy every run, and enjoyment of physical exercise will keep me running longer than weight loss or medals ever will.
I practice Yoga with Steve Ross. He teaches yoga on the Oxygen network. The program is called Inhale.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
In the active.com article ‘Why Every Athlete Should Practice Yoga,’ RYT yoga instructor and NASM certified personal trainer Claire Petretti offers several reasons why Yoga should be added to training for the Half Marathon and other long distance running programs.
I use Yoga as crosstraining because it increases my ability to withstand fatigue from physical activity. Yoga is a series of stretches and poses that are held for a period of time. For me, breathing and concentrating on my breath helps me keep my body in the poses, which teaches me how to keep my body running through the fatigue that I feel at the end of every race.
Yoga also stretches and tones muscles I do not normally concentrate on during my running or weightlifting workouts. This gives me a more balanced, healthier body.
Yoga also helps me to see the beauty in life and appreciate every day I am alive. This improved outlook allows me to enjoy every run, and enjoyment of physical exercise will keep me running longer than weight loss or medals ever will.
I practice Yoga with Steve Ross. He teaches yoga on the Oxygen network. The program is called Inhale.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Top gift for Senior runner or swimmer - Second Wind The Rise of the Ageless Athlete by Lee Bergquist
One of the things I love about running is the respect there is for older athletes in the sport. When I turn 40 I will be called a 'Masters level' Runner and distance running can lead me to qualify and run the Boston Marathon.
Book Review: Second Wind The Rise of the Ageless Athlete by Lee Bergquist
I felt inspired to continue my running career after reading a few of the 18 athlete profiles that Bergquist, a journalist for the Milwaukee Journal Sentinal, offered in this book. This book is well written and engaging; a great gift idea for an older athlete just starting to get in shape and train for running, swimming or another sport.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Book Review: Second Wind The Rise of the Ageless Athlete by Lee Bergquist
I felt inspired to continue my running career after reading a few of the 18 athlete profiles that Bergquist, a journalist for the Milwaukee Journal Sentinal, offered in this book. This book is well written and engaging; a great gift idea for an older athlete just starting to get in shape and train for running, swimming or another sport.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, October 2, 2009
How to raise money for a charity race
Best fundraising tips for 5K, half marathon and marathon runners
I have an embarrassing admission to make. My first race this year was the Peppertree Rescue 5K race at SUNY Albany. Animal rescue is my favorite type of charity; I have fostered kittens for the Humane Society and Italian greyhounds for the IGCA. I told everyone in my office that I was running the race and put a sponsorship form outside of my cubicle. On the race day, I was excited to run, but I had not raised a single dollar for charity because I was too shy and embarrassed to let my friends know how important the issue was to me.
I would like to run a half marathon for charity in 2010, maybe even the ING New York City Half Marathon! Spots for the 2009 race sold out fast, and charity spots were open, but the runner had to raise one thousand dollars to run. I want to be able to raise $1000. That’s 77 friends contributing $13 each.
Are you also considering running a half marathon or marathon for charity but feeling scared that you might not make the donation requirement or too shy to beg your friends for money?
Read on if you would like to learn how to raise money for a charity half marathon race!
I have listed some of the best tips and fundraising ideas I have found, please Twitter me at @kathleenlisson with your ideas!
Cancer survivor and JustGiving.com guest blogger Lisa Lynch posts her aversion to ‘wacky’ fundraising and explains how she is turning her birthday party into a fundraiser for a cancer charity.
Could you have a birthday party and ask guests to bring their donations instead of gifts for you?
In the post ‘Revel with a Cause’ my friends Alex and Cati describe what they did to hold a wine tasting at their house for the The Leukemia and Lymphoma Society.
They did a lot of legwork to make this party a success, but it paid off in a large amount of money collected for charity!
I live in a small apartment in Albany, but I can still fit about a dozen people in my living room for a standing cocktail party. I am thinking of having a food and wine or beer and wine pairing potluck party, and asking guests to bring a beverage AND a donation!
Here is some background information on my past potluck pairing parties, feel free to use the food and wine lists to recreate your own charity half marathon fundraiser!
Valentine’s Day - http://kathleenlisson.blogspot.com/2009/02/tested-and-approved-valentines-day-wine.html
Red Wines - http://kathleenlisson.blogspot.com/2008/02/best-red-wine-and-appetizer-pairings.html
Cabernet Sauvignon - http://kathleenlisson.blogspot.com/2008/09/how-to-plan-your-own-cabernet-sauvignon.html
Belgian Beer - http://kathleenlisson.blogspot.com/2008/05/food-and-beer-pairings-from-brewery.html
Beer and Asian Food - http://kathleenlisson.blogspot.com/2009/03/beer-and-asian-food-pairings.html
Beer - http://kathleenlisson.blogspot.com/2008/11/my-menu-for-beer-and-wine-pairing.html
UNICEF offers a list of fundraising tips on their website.
I liked the idea of asking the business you work for if they would consider A. matching the contribution B. making a donation and C. allowing you to post information about your fundraising goals in the newsletter.
Asking friends to donate to your cause as a way to observe Lent is another technique that could work in Catholic areas of the country.
MultipleMyeloma.org offers several tips for charity half marathon runners on how to write a good donation page. They are simple, but essential, and include telling your friends why you are running, how you are connected with your charity, sharing the story of how much running this marathon will mean to you and how their support is important, and including photos.
My friend Kerrie from Schenectady ran the KeyBank Vermont City Marathon, Burlington, VT a few years ago for charity. She was kind enough to answer some questions on how to raise money for a race for me.
Why did you run the Marathon?
I'm still trying to figure that out! Haha! Really though, I had always said I wanted to run a marathon and had actually been looking into it for a while when a student of mine mentioned that she was going to train for the marathon and that we should train together. I checked to see if the charity I wanted to raise money for was running this one and they were. It was like all of the stars aligned and the time had come to sign up!
What attracted you to the charity?
I ran with Train To End Stroke with the American Stroke Association. I knew that I wanted to run for a cause and that the cause needed to have some meaning to me. My maternal grandmother had a stroke about 10 years ago--she's still alive, but paralyzed on one side of her body and hasn't walked since. My paternal grandfather also had a stroke...that was a long time ago. He survived the stroke, but was also paralyzed. He died in 1999. So I ran it for them...they were my inspiration. I even pinned pictures of each of them to my singlet.
What are some different ways that you raised money?
I mostly raised money by emails, letters, and word of mouth to family, friends, and colleagues. I also sold paper hearts provided by TTES that people could write their names on or "in honor of ___".
In retrospect, what could you have done differently or done better in your fundraising?
I would have followed up better. I also would have tried a few other things and planned better. I didn't anticipate how much work it would be to fundraise so much money.
Have you heard of any interesting fundraising ideas that you did not try?
There were a ton of ideas that TTES provided for us. I wish I would have tried more. One that I thought was great was asking a local restaurant to donate a portion of their sales on a particular night to your cause. This would be advertised and you would also tell all of your family and friends. It was a win-win for both you and the restaurant--they likely saw an increase in business and you raised money.
Did anyone motivate you to raise money for the charity? Was there a mentor provided?
I was provided with a mentor from TTES. She was great! She would check in to see how both my fundraising and my training were going.
How far ahead did you start raising money?
I think I started raising money about 6 months in advance. I probably should have started sooner though.
Did you meet your goals?
I came pretty close. I ended up making up the difference on my own. I would have reached my goals if I had followed up more and asked those few people who I had avoided asking because sometimes asking for money can be awkward or uncomfortable.
Here is a copy of the email Kerrie sent to her friends asking for donations:
###########################
I am sure either you have been, or you are close to someone who has been, affected by stroke. Please help me help to reduce the number of people who can say that!
Dear Friends,
I'm really not kidding. I am training to run a 26.2 mile MARATHON to benefit the American Stroke Association. The marathon is in Burlington, VT on May 25th, 2008!
No, I haven't lost my mind (I don't think anyway!)! By joining the American Stroke Association's Train To End Stroke program, I have a coach, a team, training schedules, clinics, and a reason that makes this more than a personal goal. I am helping to raise funds for stroke research, education, and advocacy programs.
The following are some stroke statistics of which you may not be aware...
Every 45 seconds someone suffers a stroke.
Every 3.1 minutes someone dies of a stroke.
There are 4.4 million stroke survivors.
29% of people who have strokes are under age 65.
Over the course of my training, which officially began on January 22nd, I will run hundreds of miles to prepare. And yes, almost all outside in these ever-so-fun Northeast winters (okay, so maybe I have lost my mind!). But I am doing this for a very personal reason. I am raising money for the American Stroke Association and I'm doing it in honor of my Nanny (my mom's mom who had a stroke almost 9 years ago) and my Pap (my dad's dad who also had a stroke long ago, but has since passed away). They are my inspiration to keep on keeping on, even when it's 6 degrees and hailing at my head.
The reason I am writing to you is to ask for your support in this effort through your positive thoughts and through your generous contribution to the American Stroke Association.
I am very excited and extremely nervous about participating in this event on behalf of many who couldn't even walk it due to a stroke, in particular my Nanny & Pap. Please join me in reaching the finish line of my fundraising goal and helping end stroke. You can do so by clicking on the link below and donating on my website. If you're not comfortable with that, let me know & we can make other arrangements!
Many thanks for your support,
Kerrie
P.S. Your tax-deductible contribution, sent as soon as possible, is greatly appreciated! Every dollar makes a difference toward stroke research and education. If you work for a company that has a matching gift program, please send me the matching gift form along with your check and potentially double your donation!
Follow This Link to visit my personal web page and help me in my efforts to support ASA - NEA - Boston, MA
Find out more about Train To End Stroke Here - http://www.kintera.org/htmlcontent.asp?cid=9468
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Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
I have an embarrassing admission to make. My first race this year was the Peppertree Rescue 5K race at SUNY Albany. Animal rescue is my favorite type of charity; I have fostered kittens for the Humane Society and Italian greyhounds for the IGCA. I told everyone in my office that I was running the race and put a sponsorship form outside of my cubicle. On the race day, I was excited to run, but I had not raised a single dollar for charity because I was too shy and embarrassed to let my friends know how important the issue was to me.
I would like to run a half marathon for charity in 2010, maybe even the ING New York City Half Marathon! Spots for the 2009 race sold out fast, and charity spots were open, but the runner had to raise one thousand dollars to run. I want to be able to raise $1000. That’s 77 friends contributing $13 each.
Are you also considering running a half marathon or marathon for charity but feeling scared that you might not make the donation requirement or too shy to beg your friends for money?
Read on if you would like to learn how to raise money for a charity half marathon race!
I have listed some of the best tips and fundraising ideas I have found, please Twitter me at @kathleenlisson with your ideas!
Cancer survivor and JustGiving.com guest blogger Lisa Lynch posts her aversion to ‘wacky’ fundraising and explains how she is turning her birthday party into a fundraiser for a cancer charity.
Could you have a birthday party and ask guests to bring their donations instead of gifts for you?
In the post ‘Revel with a Cause’ my friends Alex and Cati describe what they did to hold a wine tasting at their house for the The Leukemia and Lymphoma Society.
They did a lot of legwork to make this party a success, but it paid off in a large amount of money collected for charity!
I live in a small apartment in Albany, but I can still fit about a dozen people in my living room for a standing cocktail party. I am thinking of having a food and wine or beer and wine pairing potluck party, and asking guests to bring a beverage AND a donation!
Here is some background information on my past potluck pairing parties, feel free to use the food and wine lists to recreate your own charity half marathon fundraiser!
Valentine’s Day - http://kathleenlisson.blogspot.com/2009/02/tested-and-approved-valentines-day-wine.html
Red Wines - http://kathleenlisson.blogspot.com/2008/02/best-red-wine-and-appetizer-pairings.html
Cabernet Sauvignon - http://kathleenlisson.blogspot.com/2008/09/how-to-plan-your-own-cabernet-sauvignon.html
Belgian Beer - http://kathleenlisson.blogspot.com/2008/05/food-and-beer-pairings-from-brewery.html
Beer and Asian Food - http://kathleenlisson.blogspot.com/2009/03/beer-and-asian-food-pairings.html
Beer - http://kathleenlisson.blogspot.com/2008/11/my-menu-for-beer-and-wine-pairing.html
UNICEF offers a list of fundraising tips on their website.
I liked the idea of asking the business you work for if they would consider A. matching the contribution B. making a donation and C. allowing you to post information about your fundraising goals in the newsletter.
Asking friends to donate to your cause as a way to observe Lent is another technique that could work in Catholic areas of the country.
MultipleMyeloma.org offers several tips for charity half marathon runners on how to write a good donation page. They are simple, but essential, and include telling your friends why you are running, how you are connected with your charity, sharing the story of how much running this marathon will mean to you and how their support is important, and including photos.
My friend Kerrie from Schenectady ran the KeyBank Vermont City Marathon, Burlington, VT a few years ago for charity. She was kind enough to answer some questions on how to raise money for a race for me.
Why did you run the Marathon?
I'm still trying to figure that out! Haha! Really though, I had always said I wanted to run a marathon and had actually been looking into it for a while when a student of mine mentioned that she was going to train for the marathon and that we should train together. I checked to see if the charity I wanted to raise money for was running this one and they were. It was like all of the stars aligned and the time had come to sign up!
What attracted you to the charity?
I ran with Train To End Stroke with the American Stroke Association. I knew that I wanted to run for a cause and that the cause needed to have some meaning to me. My maternal grandmother had a stroke about 10 years ago--she's still alive, but paralyzed on one side of her body and hasn't walked since. My paternal grandfather also had a stroke...that was a long time ago. He survived the stroke, but was also paralyzed. He died in 1999. So I ran it for them...they were my inspiration. I even pinned pictures of each of them to my singlet.
What are some different ways that you raised money?
I mostly raised money by emails, letters, and word of mouth to family, friends, and colleagues. I also sold paper hearts provided by TTES that people could write their names on or "in honor of ___".
In retrospect, what could you have done differently or done better in your fundraising?
I would have followed up better. I also would have tried a few other things and planned better. I didn't anticipate how much work it would be to fundraise so much money.
Have you heard of any interesting fundraising ideas that you did not try?
There were a ton of ideas that TTES provided for us. I wish I would have tried more. One that I thought was great was asking a local restaurant to donate a portion of their sales on a particular night to your cause. This would be advertised and you would also tell all of your family and friends. It was a win-win for both you and the restaurant--they likely saw an increase in business and you raised money.
Did anyone motivate you to raise money for the charity? Was there a mentor provided?
I was provided with a mentor from TTES. She was great! She would check in to see how both my fundraising and my training were going.
How far ahead did you start raising money?
I think I started raising money about 6 months in advance. I probably should have started sooner though.
Did you meet your goals?
I came pretty close. I ended up making up the difference on my own. I would have reached my goals if I had followed up more and asked those few people who I had avoided asking because sometimes asking for money can be awkward or uncomfortable.
Here is a copy of the email Kerrie sent to her friends asking for donations:
###########################
I am sure either you have been, or you are close to someone who has been, affected by stroke. Please help me help to reduce the number of people who can say that!
Dear Friends,
I'm really not kidding. I am training to run a 26.2 mile MARATHON to benefit the American Stroke Association. The marathon is in Burlington, VT on May 25th, 2008!
No, I haven't lost my mind (I don't think anyway!)! By joining the American Stroke Association's Train To End Stroke program, I have a coach, a team, training schedules, clinics, and a reason that makes this more than a personal goal. I am helping to raise funds for stroke research, education, and advocacy programs.
The following are some stroke statistics of which you may not be aware...
Every 45 seconds someone suffers a stroke.
Every 3.1 minutes someone dies of a stroke.
There are 4.4 million stroke survivors.
29% of people who have strokes are under age 65.
Over the course of my training, which officially began on January 22nd, I will run hundreds of miles to prepare. And yes, almost all outside in these ever-so-fun Northeast winters (okay, so maybe I have lost my mind!). But I am doing this for a very personal reason. I am raising money for the American Stroke Association and I'm doing it in honor of my Nanny (my mom's mom who had a stroke almost 9 years ago) and my Pap (my dad's dad who also had a stroke long ago, but has since passed away). They are my inspiration to keep on keeping on, even when it's 6 degrees and hailing at my head.
The reason I am writing to you is to ask for your support in this effort through your positive thoughts and through your generous contribution to the American Stroke Association.
I am very excited and extremely nervous about participating in this event on behalf of many who couldn't even walk it due to a stroke, in particular my Nanny & Pap. Please join me in reaching the finish line of my fundraising goal and helping end stroke. You can do so by clicking on the link below and donating on my website. If you're not comfortable with that, let me know & we can make other arrangements!
Many thanks for your support,
Kerrie
P.S. Your tax-deductible contribution, sent as soon as possible, is greatly appreciated! Every dollar makes a difference toward stroke research and education. If you work for a company that has a matching gift program, please send me the matching gift form along with your check and potentially double your donation!
Follow This Link to visit my personal web page and help me in my efforts to support ASA - NEA - Boston, MA
Find out more about Train To End Stroke Here - http://www.kintera.org/htmlcontent.asp?cid=9468
#########################
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Review of Marathon and Half Marathon, The Beginners Guide by Marnie Caron
I am coming closer and closer to the date of my half marathon!
I felt good all this week, completing 2 five mile runs, an hour of yoga and an hour of weight training. I feel like the lunges and squats are strengthening my legs and preventing injuries. My last regular run is ten miles this Saturday, then I start my taper! I am considering giving myself the option of walking during part of my half marathon, an idea I learned from the book 'Marathon and Half Marathon, The Beginner's Guide.'
'Marathon and Half Marathon The Beginners Guide' by Marnie Caron
This is a good book for the beginning athlete contemplating making their long term goal the completion of a half marathon.
The training schedule involves walking at set periods of time during every run and in the half marathon itself, which may be a less scary approach than committing oneself to eventually making a long run of 2 hours or more at the end of the half marathon training.
There is some solid, basic nutritional information in the Fueling the Athlete chapter, but since the book is written by a Canadian, all the recommendations based on weight are in kilograms, not pounds. This would be a good first book to read for a runner just beginning half marathon training, as it covers all sorts of questions, like including your family in running, running with a stroller and running with a dog.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
I felt good all this week, completing 2 five mile runs, an hour of yoga and an hour of weight training. I feel like the lunges and squats are strengthening my legs and preventing injuries. My last regular run is ten miles this Saturday, then I start my taper! I am considering giving myself the option of walking during part of my half marathon, an idea I learned from the book 'Marathon and Half Marathon, The Beginner's Guide.'
'Marathon and Half Marathon The Beginners Guide' by Marnie Caron
This is a good book for the beginning athlete contemplating making their long term goal the completion of a half marathon.
The training schedule involves walking at set periods of time during every run and in the half marathon itself, which may be a less scary approach than committing oneself to eventually making a long run of 2 hours or more at the end of the half marathon training.
There is some solid, basic nutritional information in the Fueling the Athlete chapter, but since the book is written by a Canadian, all the recommendations based on weight are in kilograms, not pounds. This would be a good first book to read for a runner just beginning half marathon training, as it covers all sorts of questions, like including your family in running, running with a stroller and running with a dog.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, September 28, 2009
Best Way to Start a New Exercise Plan and Stick to It!
As I mentioned in a previous post, Golda of the Body Love Wellness Blog shares her some great questions that non-athletes can think about before taking up a training and exercise program in the article, 'Exorcising Exercising.'
Golda recommends taking some quiet time to write out feelings about exercise, including answering the following questions. Here are MY answers!
What “exercise” means to you. Her tip is that if “exercise” doesn’t have strong connotations for you, try other words, like “working out” or “body movement.”
Exercise is a tool I use to make my life better.
Your negative experiences regarding exercise.
When I was in high school I was not the best runner on my track or cross country team. I started out too fast and felt I had to compete with the naturally gifted athletes. I also suffer from DOMS, delayed onset muscle soreness, after I introduce a new type of exercise into my routine. If I stop exercising for a week or more, it is hard to get back into a routine.
Your positive experiences regarding exercise.
Exercise makes me feel more attractive!
I run to strengthen my bones because I am petite and doctors warn me about my bone density. I run to keep up my cardiovascular fitness, so I can walk long distances and up stairs without getting out of breath. I run because I like the way my body looks when I am exercising regarly. I don't run year round, other forms of exercise for me include cycling, yoga, aerobics and lifting weights.
Your assumptions about exercise.
Regular exercise will keep my body healthy. New exercises will result in DOMS, which goes away in a few days. Lack of exercise makes me crabby and sleepy, but I don't feel as rested when I do sleep. If I force myself to do exercises I will not enjoy, I will feel negative about exercising. I need to have a preplanned exercise routine for the week in order to achieve 100% of my exercise goals. I am not the type of person that can "fit exercise in" without carving out specific times to be active in my schedule.
If you have already have an exercise plan in place, Golda has more questions for you in Part 2 of her post.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Video Review – NCAA: Nutrition and Eating Disorders in College Athletics
NCAA: Nutrition and Eating Disorders in College Athletics
Part 1 Afraid to Eat: Eating Disorders and the Student Athlete
Part 2 Eating Disorders: What Can you do?
Part 3 Out of Balance: Nutrition and Weight
Each video is around 15 minutes long and features candid interviews with actual collegiate athletes.
I was shocked at the types of attitudes about weight there were in college when I was growing up (the informational packet included articles on sports and nutrition from the late 1980’s). An athlete stated that there was a weekly weigh in on her team and the two members of her cross country who had gained the most weight were forced to wear t-shirts that advertised their status as the heaviest members of the team.
I had always been just a middle to the back of the pack runner in high school, I feel relieved that I wasn’t subjected to that type of pressure in my teen years.
I have been slim my whole life, and I was on a good cross country team in high school, so I have a positive attitude about sports and athletic competition. It is easy for me to decide to get into running each spring and compete in local 5K and 15K races. Based on the negative things that may go on in other sports teams, I can see how some former athletes and non athletes may have negative attitudes about sports.
Golda of the Body Love Wellness Blog shares her some great questions that non-athletes can think about before taking up a training and exercise program in the article, 'Exorcising Exercising.'
Golda recommends taking some quiet time to write out feelings about exercise, including answering these questions:
What “exercise” means to you. Her tip is that if “exercise” doesn’t have strong connotations for you, try other words, like “working out” or “body movement.”
Your negative experiences regarding exercise.
Your positive experiences regarding exercise.
Your assumptions about exercise.
I will answer these questions for myself in an upcoming post!
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Part 1 Afraid to Eat: Eating Disorders and the Student Athlete
Part 2 Eating Disorders: What Can you do?
Part 3 Out of Balance: Nutrition and Weight
Each video is around 15 minutes long and features candid interviews with actual collegiate athletes.
I was shocked at the types of attitudes about weight there were in college when I was growing up (the informational packet included articles on sports and nutrition from the late 1980’s). An athlete stated that there was a weekly weigh in on her team and the two members of her cross country who had gained the most weight were forced to wear t-shirts that advertised their status as the heaviest members of the team.
I had always been just a middle to the back of the pack runner in high school, I feel relieved that I wasn’t subjected to that type of pressure in my teen years.
I have been slim my whole life, and I was on a good cross country team in high school, so I have a positive attitude about sports and athletic competition. It is easy for me to decide to get into running each spring and compete in local 5K and 15K races. Based on the negative things that may go on in other sports teams, I can see how some former athletes and non athletes may have negative attitudes about sports.
Golda of the Body Love Wellness Blog shares her some great questions that non-athletes can think about before taking up a training and exercise program in the article, 'Exorcising Exercising.'
Golda recommends taking some quiet time to write out feelings about exercise, including answering these questions:
What “exercise” means to you. Her tip is that if “exercise” doesn’t have strong connotations for you, try other words, like “working out” or “body movement.”
Your negative experiences regarding exercise.
Your positive experiences regarding exercise.
Your assumptions about exercise.
I will answer these questions for myself in an upcoming post!
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, September 25, 2009
How to tell if you are overtraining for running race
As I am moving from 15K to Half Marathon training plans, I have found myself needing more quality sleep and eating more food. These behaviors are a normal part of being athletic, but how can I tell if I am training too hard?
Men’s Health magazine recommends that I check my pulse first thing in the morning the day after a workout. If my heart rate 10 beats per minute or more above normal, my body is still recovering.
One of the coolest things about being a long distance runner is that my resting heart rate is lower than a non athelete. What is your resting heart rate?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, September 21, 2009
How to Interpret Running dreams, how to drink Valerian tea for insomnia
In the slideshow 'Your Running Dreams, Decoded,' Susan Rinkunas of Runners World explains the interpretation behind five common running dreams and offers solutions that work with the dreams to improve your running.
We're not even into fall yet in Albany and it's already getting cold at night. I drank a cup of regular tea on Saturday night to warm up while watching TV before bed. Big mistake! The caffiene kept me up half the night.
Sunday night I needed to get a good night's rest, so I tried a cup of Celestial Seasonings Sleepytime Extra Wellness Tea. It has chamomile, spearmint and Valerian. The Valerian has mild sedative properties, and made me feel very calm.
Befor I brewed the tea, I wrote in my gratitude journal, then put a teabag in a cup of hot water and meditiated quietly while I drank the tea. I felt very sleepy before I even finished my tea, but alert enough to brush my teeth and tuck myself into bed.
I slept a full 8 hours and was able to wake up to my alarm and get to work on time feeling refreshed!
How do you cure insomnia naturally?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
We're not even into fall yet in Albany and it's already getting cold at night. I drank a cup of regular tea on Saturday night to warm up while watching TV before bed. Big mistake! The caffiene kept me up half the night.
Sunday night I needed to get a good night's rest, so I tried a cup of Celestial Seasonings Sleepytime Extra Wellness Tea. It has chamomile, spearmint and Valerian. The Valerian has mild sedative properties, and made me feel very calm.
Befor I brewed the tea, I wrote in my gratitude journal, then put a teabag in a cup of hot water and meditiated quietly while I drank the tea. I felt very sleepy before I even finished my tea, but alert enough to brush my teeth and tuck myself into bed.
I slept a full 8 hours and was able to wake up to my alarm and get to work on time feeling refreshed!
How do you cure insomnia naturally?
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, September 18, 2009
Pickle juice an effective remedy for running cramps
Sports Nutritionist Nancy Clark, MS, RD reports on two interesting tricks to improve performance in the article ‘Sports Nutrition News from the American College of Sports Medicine' at beginnertriathelete.com.
Should I Drink Gatorade During Long Runs?
Clark states that the American College of Sports Medicine (ACSM) found that after rinsing their mouths for five seconds with a sports drink, fasting athletes were able to run 365 meters longer in the time trial.
I sometimes skip water stations during long races if I feel too hydrated (water sloshing in my tummy), but if swishing Gatorade and spitting it out will possibly improve my endurance, I might give it a try.
Best Cure for Muscle Cramps
ACSM also found that about 25% of athletic trainers use pickle juice to treat muscle cramps. Apparently ingesting 1 to 2 ounces of pickle juice relieves cramps within 35 seconds.
Have you tried pickle juice for cramps? I would see a market for selling a packet of pickle juice similar to the packets of energy gel on the market if this is a proven remedy. I wonder if this includes diaphragm cramps as well.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Should I Drink Gatorade During Long Runs?
Clark states that the American College of Sports Medicine (ACSM) found that after rinsing their mouths for five seconds with a sports drink, fasting athletes were able to run 365 meters longer in the time trial.
I sometimes skip water stations during long races if I feel too hydrated (water sloshing in my tummy), but if swishing Gatorade and spitting it out will possibly improve my endurance, I might give it a try.
Best Cure for Muscle Cramps
ACSM also found that about 25% of athletic trainers use pickle juice to treat muscle cramps. Apparently ingesting 1 to 2 ounces of pickle juice relieves cramps within 35 seconds.
Have you tried pickle juice for cramps? I would see a market for selling a packet of pickle juice similar to the packets of energy gel on the market if this is a proven remedy. I wonder if this includes diaphragm cramps as well.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Mohawk Hudson Bike Hike Trail map and Peaceful Warrior movie review
I ran knee pain free twice this week, three miles on Tuesday and five miles last night! I will keep increasing my running SLOWLY so I won't re injure my knee this time.
How to Prepare to Run a Half Marathon
I am helping myself envision running for over two hours at a time by going on long bike rides every weekend. Cycling did not aggravate my knee but allowed me to exercise for long periods of time. Last weekend I rode the Hudson Mohawk Bike - Hike trail from Albany to the Twin Bridges and back. It was a three plus hour ride, but I took my time and had snack breaks every hour. A map of the Albany,Cohoes, Watervliet and Green Island section of the trail is here: http://www.cdtcmpo.org/mowhudns.pdf
How to return to exercise after an injury - Peaceful Warrior Movie Review
I also watched Peaceful Warrior, the story of gymnast Dan Millman. Millman shatters his leg in a motorcycle crash, and finds the inner strength and wisdom to recover and enjoy his passion of performing as a gymnast with the wise counsel of a stranger he calls Socrates.
I enjoyed this movie because it reminded me of how much I love running and showed me how to truly enjoy life.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
How to Prepare to Run a Half Marathon
I am helping myself envision running for over two hours at a time by going on long bike rides every weekend. Cycling did not aggravate my knee but allowed me to exercise for long periods of time. Last weekend I rode the Hudson Mohawk Bike - Hike trail from Albany to the Twin Bridges and back. It was a three plus hour ride, but I took my time and had snack breaks every hour. A map of the Albany,Cohoes, Watervliet and Green Island section of the trail is here: http://www.cdtcmpo.org/mowhudns.pdf
How to return to exercise after an injury - Peaceful Warrior Movie Review
I also watched Peaceful Warrior, the story of gymnast Dan Millman. Millman shatters his leg in a motorcycle crash, and finds the inner strength and wisdom to recover and enjoy his passion of performing as a gymnast with the wise counsel of a stranger he calls Socrates.
I enjoyed this movie because it reminded me of how much I love running and showed me how to truly enjoy life.
Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here
List of best at-work snacks for Runners - Click Here
What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Monday, September 14, 2009
Yoga, QiGong DVD review for runners
I asked my fellow half marathon runners on TWITTER what they did to combat the low level fatigue that I am experiencing as I train for my upcoming Marine Corps Half Marathon.
Their answers ranged from funny to inspired - one suggested not running as much, another suggested coffee, a third recommended massage, as tension gathers in her shoulders when she runs long.
I have found that Yoga and Qigong work for me. These exercises are good for my crosstraining days or any time I want to slow down, breathe deeply and relax my busy mind and tired body.
DVD Review: Yoga For Athletes with Barbara Benagh
I was overwhelmed in a good way by the number of different routines on this DVD! I am a runner, so I tried several of the running yoga routines, but there are routines for cycling, hiking, and many other sports I enjoy.
Runners can do the yoga poses and routines on this DVD to help stretch any tight, stiff muscles on crosstraining days. I would recommend this DVD for runners.
Qigong for Cleansing with Francesco Garripoli and Daisy Lee Garripoli
I am interested in Qigong but not very coordinated so I thought I would never be able to have my own routine. My dream is to be able to do a routine in the park, like the San Franciscans in Chinatown do in the mornings. Qigong for Cleansing was a useful video because Francesco and Daisy Lee patiently explained and demonstrated the moves, and then put them all together into a 9 minute routine at the end of the lesson. I think with enough practice I can master this simple routine.
What do you do to relieve stress during hard training periods?
Follow me on Twitter - Click Here
Most Read Posts:
How to use a running log - Click Here
Healthful At Work Snacks for Runners - Click Here
How to Find New Running Routes in your Community
- Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Their answers ranged from funny to inspired - one suggested not running as much, another suggested coffee, a third recommended massage, as tension gathers in her shoulders when she runs long.
I have found that Yoga and Qigong work for me. These exercises are good for my crosstraining days or any time I want to slow down, breathe deeply and relax my busy mind and tired body.
DVD Review: Yoga For Athletes with Barbara Benagh
I was overwhelmed in a good way by the number of different routines on this DVD! I am a runner, so I tried several of the running yoga routines, but there are routines for cycling, hiking, and many other sports I enjoy.
Runners can do the yoga poses and routines on this DVD to help stretch any tight, stiff muscles on crosstraining days. I would recommend this DVD for runners.
Qigong for Cleansing with Francesco Garripoli and Daisy Lee Garripoli
I am interested in Qigong but not very coordinated so I thought I would never be able to have my own routine. My dream is to be able to do a routine in the park, like the San Franciscans in Chinatown do in the mornings. Qigong for Cleansing was a useful video because Francesco and Daisy Lee patiently explained and demonstrated the moves, and then put them all together into a 9 minute routine at the end of the lesson. I think with enough practice I can master this simple routine.
What do you do to relieve stress during hard training periods?
Follow me on Twitter - Click Here
Most Read Posts:
How to use a running log - Click Here
Healthful At Work Snacks for Runners - Click Here
How to Find New Running Routes in your Community
- Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Friday, September 11, 2009
Best Advice on How to Become a Life Long Runner - "Make it Inevitable"
Bodybuilder Lee Hayward offers some great advice in his blog article ‘Setting Yourself Up To Win (The Real Secret To Achieving Your Bodybuilding & Fitness Goals).’
Hayward writes that, “there is one thing that all successful people have in common and that is they set up the conditions of their life in such a way to ensure their success is inevitable over the long term. Inevitability thinking is a way of putting things in place so that what you want to achieve happens automatically.”
For me, this means surrounding myself with books, movies, blogs and articles about improving my diet and running, and becoming a member of my local running group and associating with fellow runners.
What do you do to ensure your running success?
Most Read Posts:
How to use a running log - Click Here
Healthful At Work Snacks for Runners - Click Here
How to Find New Running Routes in your Community - Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
Hayward writes that, “there is one thing that all successful people have in common and that is they set up the conditions of their life in such a way to ensure their success is inevitable over the long term. Inevitability thinking is a way of putting things in place so that what you want to achieve happens automatically.”
For me, this means surrounding myself with books, movies, blogs and articles about improving my diet and running, and becoming a member of my local running group and associating with fellow runners.
What do you do to ensure your running success?
Most Read Posts:
How to use a running log - Click Here
Healthful At Work Snacks for Runners - Click Here
How to Find New Running Routes in your Community - Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
A runner asks: How to choose the best diet?
In 'Big Food vs. Big Insurance,' an editorial printed in the New York Times, Michael Pollan states that The Centers for Disease Control estimates that Type 2 Diabetes will afflict one in three Americans born after 2000.
Pollan says that the health care industry finds it more profitable to treat chronic diseases than to prevent them. He says that there is "more money in amputating the limbs of diabetics than in counseling them on diet and exercise."
In my quest to become a better runner and prevent breast cancer (my mom died of cancer when I was 20) I read online articles and books on nutrition. I have managed to cobble together a diet, but have never visited a nutritionist.
I'm not sure if visiting a nutritionist would even be the best choice. When I was in the hospital earlier this year for surgery, I was given a colored drink that was mostly high fructose corn syrup. I had to physically ask for a 100% fruit juice drink.
In another New York Times story, 'For Your Health, Froot Loops' William Neuman recently reported that, "A new food-labeling campaign called Smart Choices, backed by most of the nation’s largest food manufacturers, has chosen Froot Loops and Cocoa Krispies as two of their recommended products."
I understand that food manufacturers want to devise a marketing strategy to promote their products, but the President of the Smart Choices board is Eileen T. Kennedy, the dean of the Friedman School of Nutrition Science and Policy at Tufts University! How can she create a program that recommends a sugary cereal at breakfast, the most important meal of the day?
As a runner, food serves the role of nourishing me and feeding my muscles to enable me to increase my performance. I also enjoy the taste and texture of food, as well as the act of sharing food with others. I am attracted to bright colors, so having a meal with many brightly colored vegetables makes me feel happy.
What are your strategies for improving nutrition? Have you ever visited a nutritionist for a personal consultation?
Most Read Posts:
How to use a running log - Click Here
Healthful At Work Snacks for Runners - Click Here
How to Find New Running Routes in your Community
- Click Here
Are you training to run a half marathon? Click here to get free nutrition and training tips by email.
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