Tuesday, September 21, 2010

I Beat My Goal Time at the Saratoga Palio Half Marathon

I have great, amazing, awesome news!

I finished the Saratoga Palio Half Marathon in under two hours last Sunday.

The race was a beautiful course, but the inclines at Skidmore in the last three miles of the course felt brutal to my tired body. Somehow, I put myself back together and managed to cross the finish line and complete my goal of running a half marathon in two hours!

Here is a funny graph I made to remember my race:



I took the next day off, and treated my tired body to a massage at the Center for Natural Wellness.

Tuesday, September 14, 2010

How to cool down after a run - Relaxing Post Run / Exercise Music

My blood is still pumping and I feel tired, but still full of nervous energy after many runs. I am tempted to cut my post-run stretching short and just hit the showers.

Does this also happen to you? I have found a great trick for making sure I relax after my run and actually do my stretches - listen to soothing music after my run.

One CD that really calms me down is a collection of music actually designed for Yoga. The Putumayo Yoga CD is full of relaxing songs.

The MSNBC article 'Why Music Makes Exercise Easier' describes the positive effects of music on exercise. I agree with the theory that upbeat songs encourage fast, economical running, so I think listening to slow, peaceful songs to encourage relaxing after a run makes sense.

I will also experiment with using the CD to relax before my Saratoga Palio half marathon this Sunday!

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Wednesday, September 8, 2010

House to House Half Marathon


I feel so happy to have completed the second annual ARE House to House Half Marathon.

This run fits perfectly in my Saratoga Palio training schedule. I finished the run in 2:25. My last big run is Sunday, when I will complete 12 miles. After that, I will be tapering for the September 19th race!


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How to Stick to Your Running Goals

In this quick video from the TED conference, Derek Sivers explains research that proves the best way to complete a running goal. Contrary to popular practice, it is NOT to tell other people about your goal!

Find out why here: http://www.ted.com/talks/derek_sivers_keep_your_goals_to_yourself.html




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Monday, August 23, 2010

Cambridge Valley Fall Bicycle Ride

The Cambridge Valley Cycling annual Cambridge Valley Cycling Fall Benefit Bicycle Ride is scheduled for Sunday, September 19, 2010.

The 100 mile ride begins at 8 am, with a 50 mile ride at 9 am, and a 25 mile ride at 10 am. The pre-registration fee is $20 for individuals and $30 for families (add $5 for day-of-event registrations). To register, go to www.BikeReg.com (search: Cambridge).

The 25 mile route passes into Vermont, providing a two state experience. The 50 mile route passes through Salem, NY, Rupert, VT, West Pawlet, VT, and Hebron, NY, with moderate climbing. Century riders will tour Arlington, Manchester, Rupert, and West Pawlet, in Vermont, and Argyle, NY with difficult climbs along the scenic Hudson Valley. Routes include water stops.

Rides originate at the Washington County Park, Lake Lauderdale Facility on Route 22, four miles north of the village of Cambridge. Proceeds will benefit Road to Recovery (an American Cancer Society program providing cancer patients transportation to and from treatments) and Cambridge Valley Cycling.

All riders must sign a release form, wear helmets, obey traffic laws, and check in at the end of each ride. Support vehicles are provided. Riders under 18 must be accompanied by a parent or guardian. Registration fees are non-refundable. Registration will be limited to 200 participants.

For more information visit www.BikeReg.com

Wednesday, August 18, 2010

Inspiration for Tired Runners

Over the past week I have taken inspiration form an unlikely source - Seth Godin's business blog.

In the blog post, 'How Big is Your Red Zone?' Seth Godin explains a concept that I think can be applied to running. Every runner needs a "green dot" person, motivating her to keep on running through the frustration and plateaus. My green dot is a fellow endurance athlete that I admire for his dedication to his sport.

In another blog post titled, 'Avoiding Momentum,' Godin writes about the difference between a hobby and a profession. Now that the mileage is getting harder on my body, I need to adopt Godin's advice and treat my running schedule as a professional would.

Do you treat running like a profession? Do you have a mentor or cheerleader that you depend upon when your motivation is low?

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Monday, August 9, 2010

How to Train at Altitude in the High Desert


I went to visit my father for a few days in Spanish Springs, Nevada, outside of Reno. I am training for the Saratoga Palio Half Marathon in September, so this was a running vacation. I kept to my Hal Higdon intermediate training schedule, which consisted of a 3 - 4 mile run each day. For variety, I substituted a hill workout for my tempo run on Friday, running up and down La Posada twice.

Tempo run on Friday? Hill Workout? Friday is a rest day!

Yes, I typed Friday. I had to skip running on Saturday, as I would be flying back to New York, so I ran on Friday instead. The key to staying happy with my running whilst on vacation is flexibility and planning for success.

Tips for running at altitude:

Listen to your body. I did not force myself to run at the same pace as normally do.

Hydrate. I can usually run for 3 - 4 miles without additional water. In the desert, I took care to constantly hydrate. On my La Posada workout, I stashed a water bottle at the bottom of the hill. When I ran on the other days, I ran a loop around my father's house and stopped to drink at from the water bottle I left on the front lawn.

Plan your route. I use gmaps pedometer to plan my running routes. I told my father where I was running and when I planned on returning. I wore my Road ID and carried a cell phone. I also carried a small bottle of water with me.

Run in the early morning or evening. I used my LiveStrong visor to shield my face from the sun and ran while the weather was at its coolest.

What tips do you have for running at altitude or in the desert?


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Monday, July 26, 2010

Week Five of Half Marathon Training : How to do a Plie Squat

I am on week five of Hal Higdon's half marathon intermediate training plan.

A copy of the plan is here: http://www.halhigdon.com/halfmarathon/inter.htm

My half marathon is in September, so I have had to start the plan at week three instead of at week one.

So far, I am responding well to the workouts. I am running seven miles an hour at the gym on the treadmill and getting in a few early morning runs as well. The temperatures have been quite warm in Albany this July, too warm for me to run outside after work without slowing my pace.

I am doing a half-hour aerobic tape of squats and lunges for my 'strengthen' workout. The plie squat is the hardest part of that workout, and soreness in my inner thighs is making me whine pathetically every time I climb stairs!

Plie squats make me feel humble. "Miz Fit" shows you how to do a plie squat in this video: http://www.youtube.com/watch?v=3uPar119RE8




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Wednesday, July 21, 2010

How to handle a running injury

In the Runner’s World article, “The 10 laws of injury prevention,” Amby Burfoot advises runners to adjust their running schedule at the first sign of pain.

Burfoot says, “at the first sign of an atypical pain (discomfort that worsens during a run or causes you to alter your gait), take three days off. Substitute light walking, water training, or bicycling if you want.

On the fourth day, run half your normal easy-day amount at a much slower pace than usual. If you typically run four miles at nine minutes per mile, do just two miles at 11-minute pace.

Success? Excellent. Reward yourself with another day off, and then run three miles at 10-minute pace. If you're pain-free, continue easing back into your normal routine.

If not, take another three days off, then repeat the process to see if it works the second time around. If not, you've got two obvious options: Take more time off, and/or schedule an appointment with a sports-medicine specialist.”

My average run is 35 – 40 minutes at a 9 or 10 minute mile pace. So, if I felt my iliotibial band acting up again, I would take three days off, then run 20 minutes at an 11 or 12 minute mile pace, nice and slow. If I don’t have any pain on that run, I take the next day off, then run 3 miles at a 10:30 or 11 minute mile pace. If I feel OK after that, I will ease into my regular schedule again. If not, I would start at square one by taking three more days off before trying a slow, short run.

I find that the most important key to my running success besides my shoes and training schedule is my physical therapist. I know how to contact him and how much the copayment will be. I am prepared to do what is necessary to heal myself if I get injured.

What is your plan to recover from a running injury?


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Friday, July 16, 2010

Saratoga Palio 2010 Half Marathon

I am running the Saratoga Palio Half Marathon in Saratoga Springs, NY on September 19, 2010!

I have been having very good luck with my long runs this week. My technique is to run on the treadmill at my gym whilst watching the last hour or so of the Tour de France. The tour is exciting enough to distract me and the run is over at the same time the boys cross the finish line.

How do you pass the time on your long runs?

Tuesday, June 29, 2010

How to run in the heat

In the Runners' World article 'Heat Tested: A Miami club's best tips for summer running,'John Hanc gives smart advice for running in the summer heat.

I follow his first tip - run early in the morning. I also agree with the advice to run intervals inside, on a treadmill in the air conditioning.

I would love to find a way to do a 'duathlon' type workout like he proposes, running to a cool lake or swimming hole, splashing around, and then running back.

How do you keep cool in the summer?

Monday, June 21, 2010

Top tips on how to improve your mental approach to running

In the Runner’s World article ‘Mind Games,’ author Bruce Barcott shares five tips on improving your mental approach to running.


The first tip is to identify your worries early on in your training and build a running schedule to overcome them. After completing my half marathon, I wanted to run 5K races, but was scared I would not be fast enough to be competitive. I chose a training schedule that included interval work or tempo runs once a week.

The most valuable tip for me was #2 – Employ a key word. Nike Oregon Project sports psychologist Darren Treasure trains his runners to focus on a key word during intense training moments, and remember to invoke that word during the critical point in the race. If I link the word “strength” to times in training where I am running hard and overcome the urge to slow down, I can repeat the word “strength” in the point in competition when I need to push past the pain.

In the article, Barcott wrote that Spirit of the Dancing Warrior author Jerry Lynch “encourages athletes to embrace a more Eastern philosophical attitude toward their competitors. "The word competition comes from the Latin competere, which means 'to seek together.' So look at your competitor as your partner. You seek greatness together.”

Sports psychologist Jerry Lynch explains that, “when the toughest competitors show up for a race, I'm thrilled. It means I'm going to run together with the best, and they'll help bring out the best in me. That neutralizes my anxiety about my own confidence."

By embracing competition, I can stop being scared of runners that are faster than me and instead use the opportunity of a race situation to challenge myself with competitors serving as partners, not opponents.

The fourth tip is to enjoy the physical motion of running. I am practicing that by mentally taking note of my form during the last few minutes of every practice run.


The fifth tip seems self-explanatory but may not be so easy to do if I focus on winning my age group in races rather than improving my running. The tip is to measure my success in terms of my personal progress.

I would add one more – get in touch with your psychological reason for running. My reason is personal satisfaction. When my training leaves me tired, I ask myself, what will I get out of being competitive at my next 5K race? How will it make me feel to run a fast race and give my best effort? Why do I want that in my life more than I want to sleep in late or lie on the couch after work?

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Are you training to run a half marathon?
Click here to get free nutrition and training tips by email.

Tuesday, June 1, 2010

Running Tips - nutrition, shoes and socks, music

In the Runners World article 'RUN FASTER(WITHOUT ALL THE WORK),' Kelly Bastone recommends eating yogurt and wearing compression socks, among other tips designed to enable a runner to run faster.

I usually eat yogurt right before bed, I find that it makes me feel less hungry on my pre-breakfast run the next day.

I agree with the advice to lace high and tight. I feel more secure in my shoes when I use the seventh eyelet, thereby reducing the movement of my foot inside the running shoe when I run.

What are your running smarter tips?


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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Friday, May 21, 2010

How to Run a Large Race - running strategies

How to run effectively in a large race

Last evening, I ran the Corporate Challenge here in Albany. I enjoy running larger races at longer distances, like the Boilermaker 15K, because there is time to "make up" for a slow start during the middle and end of the race. Other large races are also chip timed, which gives runner a more accurate finishing time.

The Corporate Challenge is only 3.5 miles, and I walked/jogged the first five minutes of the race. Several times during the race I was slowed down by being unable to pass the sheer number of racers in front of me who had started out too fast and were slowing down to a more routine training pace.

What should a competitive, but middle-of-the-pack runner do in a race like this?

I decided to focus on practicing my racing skills for future races.

In a large crowded race, I will practice finding paths in between runners so I can pass more effectively.

In a smaller race I usually run at my pace until I find another runner at a slightly faster pace, and then concentrate on keeping up with him/her. In a large race, there are just too many people running at different speeds to find a good long term pacing partner. Instead, I concentrated on listening to my body and keeping the pressure on myself to run near my lactate threshold.

The sprint finish is downhill, so I practiced using gravity to help me move forward and raising my knees so that I could run with a full, fast stride.

I ran nowhere near a PR, but it felt good to pass so many people!

Monday, May 10, 2010

Book Review: Making the Cut by Jillian Michaels

In the book ‘Making the Cut,’ personal trainer Jillian Michaels offers a diet and exercise plan targeted for fit men and women looking to lose the last 20 pounds and perfect their already- athletic bodies.

Michaels offers a good plan for recording initial fitness measurements, including a step test, pushups, situps, and a wall sit. She also offers a 49 question Metabolic Typing Test to determine if the reader is a slow oxidizer, balanced oxidizer or fast oxidizer. I found this test very interesting. It focuses on what the reader instinctively chooses to eat and how food affects mood, energy level and feelings of hunger throughout the day. It was an eye opener to realize that a nutrition plan really cannot be one size fits all. If an athlete is used to eating and feeling satisfied with a fat-heavy diet of meats and cheeses, switching to a salad and fruit based diet is a big stretch!

This book has many of the same elements as other diet and fitness plans – recipes, shopping lists, menus as well as workouts and exercise descriptions. Michaels focuses on circuit workouts and a mix of single joint and multi joint exercises, but no sports specific training. ‘Making the Cut’ is about having an attractive body in a bikini or for a special occasion like a wedding or reunion.

What is your opinion of Metabolic typing?

Most Read Posts:My top way to stick to your training schedule - Tips for using a running log - Click HereList of best at-work snacks for Runners - Click HereWhat is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click HereAre you training to run a half marathon? Click here to get free nutrition and training tips by email.

Thursday, April 29, 2010

Ryan Hall's Advice for Runners

I was fortunate to run with Ryan Hall last December in Washington, DC. In this Runners World video, he talks about how he approached the Boston Marathon in 2010. His advice to relax and enjoy running comes at a perfect time, when so many runners are gearing up for their first competitive run of the year.

Monday, April 26, 2010

How to Cycle - an Albany, NY class just for female novice cyclists

As a long distance runner, I turn to cycling in the summer to give me the endurance benefits of a multi-hour workout without adding additional miles to my weekly mileage. cycling is a perfect form of cross training!

My friend Liz Lukowski has joined with Paula McConnell to create VeloHello, the Capital District’s Girl Meets Bike Event to encourage women to try road, urban or mountain biking.

VeloHello, The Capital District’s Girl Meets Bike Event, begins Friday, April 30, 2010, at the Downtube Cycle Works in Albany, New York with a party from 6-9 P.M.

The cocktail party will feature product giveaways, a fashion show, a bicycle fit demonstration and several mini-workshops on cycling skills. There is no charge for the Friday evening event.

On Saturday, May 1, 2010, SUNY Albany will be host to workshops in bicycle mechanics, mountain, and urban biking; and a glamour photo shoot highlighting the participants and their bicycles. The Capital Bicycle Racing Club will be teaching road racing skills and leading a practice ride. A bag lunch and product samples will be provided.

The fee for the Saturday events is $30.00; registration is required. Women who are interested in participating in the Saratoga Spa criterium are eligible for a discounted registration fee of $15.00.

For more information, please visit www.velohello.com

VeloFolks.com is a new company focusing on media and events for bike people.


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Friday, April 16, 2010

Adirondack Sports & Fitness Summer Expo

The Adirondack Sports & Fitness Summer Expo is on Saturday and Sunday, April 24-25 2010 at the Saratoga Springs City Center.

The expo will feature several excellent local runners staffing the Albany Running Exchange booth, as well as seminars and clinics from regional experts on running, triathlon and bicycling.

Visit www.adksports.com for the Expo Guide with the complete list of exhibitors and seminar/pool schedule.

Running/Walking Seminars

Saturday, April 24:
12:00-12:45pm: Sport Walking: Fitness and Race Walking by Don Lawrence, USATF Pres and Fleet Feet Sports Albany Sport Walking Club

2:00-2:45pm: Getting Faster! - focus on speedwork with Coach Jeffrey Lutzker of Saratoga Stryders.

Sunday, April 25:
3-3:45pm: ChiRunning & ChiWalking with Ann Margaret McKillop of My Fitness Recovery/ChiRunning.


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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Monday, April 12, 2010

A Man Signed Up to Run a Marathon Just to Impress Me



Brian told me that he signed up to run the Marine Corps Marathon just to impress me. We went on a 10 mile run around Washington, DC on Easter Sunday.

Things I got to teach Brian about long distance running on our run:

Hydrate - we stopped every few miles at water fountains to drink and cool off. The temperature was 85 degrees and sunny, so the water stops kept us going!

Feed - Brian had an inspired idea - bring bite-sized mini Snickers Marathon candy bars along. I put about 8 in the back pocket of my Livestrong tank top. We ended up using all but one. It is important to have a tried and true fueling strategy for long distance racing. If bite sized Snickers agree with his stomach and provide glucose during a run and taste good so he will actually WANT to eat them, they serve their purpose. I started feeding at the two or three mile mark, and continued every half hour, or when there was a water fountain nearby. I found the chocolate aftertaste pleasant in my mouth.

Fun - As you can see from the photo, we had fun on our run. We stopped to take drinks, we weaved our way through the Cherry Blossom festival crowds, we took a few photos.

Post-run Fueling - We enjoyed Guinness and Klondike bars after our run! Since I was away from home, I didn't have access to protein powder or milk or fruit, which are my usual recovery fuels. I enjoyed a Guinness instead.

Monday, March 29, 2010

How to strengthen hips for runners

I went on my first 9 mile run of the year on Sunday!

My run was motivated by my friend Brian calling me and casually mentioning that HE ran 9 miles on Saturday. My competitive side kicked in and I found myself out on the streets the next afternoon, determined to equal his distance. I ran from my house up to the state office campus, around the loop, and back to my house via Washington Park. Not the most picturesque run, but it served the purpose.

I paid special attention to stretching out my hips before and after the run.

The Runner’s World article ‘All in the Hips’ provides exercises for strengthening the hips and three simple tests too see if your hips are weak or tight.

What gets you out the door for a long run?

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Friday, March 26, 2010

Book Review: 5 Essentials for a Winning Life by Chris Carmichael

Lance Armstrong’s coach Chris Carmichael offers advice on improving nutrition, fitness, and living a “high performance lifestyle” in the book ‘5 Essentials for a Winning Life.’

The workouts are general in nature, not geared towards cyclists or long distance runners, but instead focused on developing strength and endurance to better perform the tasks of daily living.

I liked Carmichael’s take on the essential elements of a high performance lifestyle. Carmichael states that high performance athletes have the mental, emotional and physical energy to connect meaningfully with work and personal relationships. They have the energy reserves and sense of control that will let them cope with adversity without throwing their lives off track. They are not hindered by self-imposed limitations and they do not shrink from competition. High performance athletes commit to achieving their goals, are proud of all they have accomplished and have the confidence and competence that attracts the respect of their peers.

Carmichael’s focus in the book is balancing Relationships, Career, Fitness, Nutrition and Health to increase the athlete’s ability to achieve goals and live life to the fullest.

Carmichael offers solid nutrition advice and recipes focused on whole grains, fruits, vegetables, nuts and seeds, low-fat dairy and the elimination of most processed foods. Interestingly, Carmichael has found that many of his clients have a basically nutritious diet, if they would only cut out the soda, alcohol, tobacco, corn syrup, trans fats and fancy coffee drinks. Carmichael’s exercise routine consists of multi-joint strength training and intervals, with the focus on making your body stronger and more able to meet the demands of every day living through hard work.

I especially liked Carmichael’s tips on working out while on a business trip. His “Hotel Room Workout” consists of bed pushups, runway broad jumps, chair dips, combination lunges, windshield wipers, plyometric wall pushes, and phone book crunches. He also suggests asking the client to tell you about their favorite running route or if you can join him/her on a run.

What are your tips on running while away from home on business or vacation?

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Monday, March 22, 2010

Are You Ready by Bob Harper - Book Review

Are You Ready by Bob Harper

Bob Harper is my favorite personal trainer. Harper, a trainer on the ‘Biggest Loser’ TV show, shares his ‘Inner Compass’ theory of personal training with readers in the book ‘Are You Ready.’ In the book, Harper gives readers a list of questions to ask themselves before deciding to improve their lives through diet and exercise, including:

What are your fears, if any, about making such a big commitment to change?

Are you ready to stop blaming others for your problems?

Are you ready to take responsibility for your life?

Do you want to treat your body with respect, learn to cherish it and make it the vessel it was always meant to be?

Imagine reaching your goals; what will that feel like?

What diets have you followed? What worked and didn’t work?


I liked the advice Harper gave about keeping a food journal. I have kept a food journal to collect data on how many grams of carbohydrates, protein and fat are in my diet, but I never thought to write down how I was feeling when I ate each of the meals. This would be a revealing exercise for emotional eaters.

The book also offers workout advice and a long list of healthful foods.

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Monday, March 15, 2010

Book Review - How to Start an Exercise Program

ACSM Fitness Book

This is an excellent book for anyone currently living a sedentary lifestyle that is looking to start an exercise program. I like that this book allows readers to come to the conclusion that they might not be ready to exercise yet. When half of all new exercisers end up returning to their sedentary lifestyle, finding the proper motivation to take up a fitness regimen is essential.

The ACSM fitness book helps the reader find the true reason for their motivation to exercise by asking the following questions:

What is it about my body and mind that I am unhappy with that could be positively affected by exercising regularly?

Would I really like to change, even if it means I am giving up something I am accustomed to?

Do I think I can mobilize the mental strength if that’s what I want or need to do?

What has my previous experience with personal health behavior change been? Will that help me this time around? What can I learn from experience that will help me this time?

For whom do I want to make the changes – myself or someone else?

The book also asks if the reader uses phrases like “I have to,” “I ought to,” and “I should” when describing the intent to exercise rather than “I want to” or “I would like to.” Telling yourself that you “ought to” do something induces guilt rather than positive motivation. Positive motivation connects a positive feeling with an action, not a negative feeling like guilt.

According to ACSM, physical fitness has four components, Aerobic fitness, muscular fitness, flexibility and body composition. The book provides a baseline assessment procedure and a list of exercises in each of the four categories that will take sedentary individuals from a low fitness level to a high fitness level in aerobic fitness, muscular fitness and flexibility.


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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Monday, March 8, 2010

Dynamic Warmup Stretches for Runners

Runner’s World offers a series of dynamic warmup stretches for runners in this educational video. I have had good luck with adding a movement similar to a leg lift to my warmups. I feel like it helps warm up my iliotibial band and my hip. I start every running workout with 5 – 10 minutes of walking, then dynamic stretches. Be sure to keep running muscles warm while you stretch, or walk for a few minutes before you start your actual run.

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Wednesday, March 3, 2010

How to Switch from Treadmill to Running Outside

In the Runners World blog post ‘How Can I Transition from Treadmill to Road... Injury Free?’ Dr. Lewis G. Maharam, the medical director of the New York Road Runners, ING New York City Marathon, all of Elite Racing’s Musical Marathons, and The Leukemia & Lymphoma Society’s Team in Training program, offers advice for treadmill based runners looking to transition to outdoor runs.

Doctor Maharam writes that, “On the treadmill, our feet parallel the belt; outside, it is normal to be slightly "out-toed." This change is enough, if doing the same mileage, to cause inflammation and pulls of muscles, tendons, and ligaments, and have you missing some training due to injury. Therefore, when transferring from treadmills to outside, you cannot proceed with the same mileage as if there is no difference, without risking injury.”

I find that running outdoors in the wind and on varying terrain is more difficult than treadmill runs, but I find that the views, sunshine and feeling of being outdoors compensates for the ease of treadmill running. I do not carry a watch when I run outdoors, so I run according to my perceived exertion, not a time goal.

How do you make the transition from treadmill to open road?

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Monday, February 22, 2010

How to calculate your VO2Max

How to calculate your VO2Max:

VO2MAX = 88.02 - .1656 x (weight in kg) – 2.76 x (time) x (gender)

To find your body weight in kilograms, divined your weight in pounds by 2.2. I am 101 lbs so my weight in kilograms is 46 kg

Time is the time in minutes that it takes you to run 1.5 miles. If my fastest time is 11 minutes 30 seconds, I would put 11.5.

For the Gender, put 1 for male and 0 for female.

VO2Max = 88.02 – (.1656 x 46) – (2.76 x 11.5 + 3.716) x 0
VO2Max = 88.02 – (7.62) – (35.46) x 0
VO2Max = 88.02 – 7.62 - 35.46
VO2Max = 44.94

According to the physical fitness specialist certification manual, a VO2Max of 44.94 is above the 90th percentile for women aged 30-39. Put your age, gender and VO2Max number in the comments and I will respond with the percentile of your VO2Max!

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Tuesday, February 16, 2010

How to use Heart rate monitor in your running training plan

In the Coachr.com article, ‘Heart Rate Training for Improved Running Performance,’ coach and exercise physiologist Jason Karp outlines the different types of training techniques that competitive runners use in their workouts. I have a heart rate monitor but haven’t been using it regularly to collect data on my running. After attending coach Rob Cloutier’s presentation on developing a training program at Fleet Feet Albany, I am committed to adding heart rate information to get more out of my running workouts.

Karp recommends that during the basic long distance run, which he calls the aerobic endurance run, the runner’s heart rate should be should be between 70- 75% max HR. The Sunday long run is not just ‘junk miles,’ it works to improve the runner’s muscles at a cellular level by increasing the number of mitochondria and capillaries in the legs.

I have chosen to focus on running a faster 5K race this spring and summer, so my main training run is what Karp calls the lactate threshold run. Running at 80 – 90% of my max HR will make me able to run harder for longer periods of time. An example of a lactate threshold workout would be a tempo run. I would start off easy, then build to running at 80 – 90% of my max HR for about 20 minutes, then taper off to an easier run to lower my heart rate.

Karp states that, “optimum improvements in aerobic fitness occur when running is performed at an intensity over 90% max HR … because training at this high intensity targets improvements in VO2 max.” VO2 Max intervals last from 3 – 5 minutes each and are separated by short rest periods. A VO2 Max interval for me would be a series of 800 or 1,000 meter sprints.

The other type of interval is the Anaerobic Glycolysis interval. These are short, 30 – 90 second sprints separated by longer rest periods. Since this interval is an all out sprint, heart rate wouldn’t be an accurate measure of effort. Karp states that Anaerobic Glycolysis intervals, “train the muscles' ability to tolerate and buffer muscle acidosis and train the recruitment of fast-twitch muscle fibers to enhance speed.”

For a 5K runner, Karp recommends three aerobic endurance runs, one tempo/lactate threshold run and one VO2 Max/interval run every week.

I found the article’s ‘Heart Rate Guidelines During the Training Year’ chart really useful; I printed out the article and cut out the chart to tape into my running log for future reference.

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Friday, February 12, 2010

Why the Biggest Loser Doesn’t Work - how to motivate yourself to become a runner

The concept of the Biggest Loser is simple – take morbidly obese people and offer them a monetary incentive to lose weight. These are often people that have struggled with their weight for a whole lifetime, years of guilt and new diets and ignoring the scale and losing ten pounds only to gain twenty more. Years of failure at what, at first glance, seems like the simplest of tasks – eat less and move more.

In his speech at the TED conference, career analyst Dan Pink offers some insight as to why the traditional “carrot and stick” types of motivation that employers, parents, schools and people struggling to make a change in their lives so often use to change behavior SIMPLY DO NOT WORK.

Pink states that research has proven that offering monetary incentives for simple tasks does work. If the task is straightforward and requires no creative thought, we can focus on doing it faster in order to maximize our profit. But, when the task requires creative thought, offering a traditional carrot or stick incentive most often leads to poor performance. If problem solving is required to achieve the goal, offering a carrot or threatening with a stick will shut down the ability to find new innovative solutions, literally working AGAINST the goal of improved performance.

What is the alternative? Pink offers three themes that motivate creative thinking in the new approach to increasing performance – autonomy, mastery and purpose. Autonomy, or the possibility of being able to try new solutions to the problem encourages creative problem solving. Mastery, or developing the ability to become better and better at the skill, will also motivate. Having a Purpose – seeing how the task will be of service to more than just one person, provides another potent reason to persevere and find a solution.

Why does the Biggest Loser produce so many success stories when its concept is ‘lose weight for money?’ Lifestyle change is not a simple task that can be motivated by carrots and sticks. It is at its core a task that calls for creative problem solving. Losing weight and becoming fit is not just the simple task of eating less and moving more. We are human beings, not machines, and weight loss and the process of becoming an athlete involves finding new, creative ways to deal with problems and emotions that used to be mollified with food consumption. Becoming an athlete is a process that comes with setbacks, pain, injury, disappointment and sacrifice. It is how the athlete handles these setbacks that will determine whether fitness becomes a part of their lifestyle or just one more instance of giving up when the going gets tough.

The answer is that, though the winners are lured to begin their weight loss by a monetary carrot, they find deeper and more meaningful reasons to continue their journey while at the ranch. They become empowered by autonomy, learn to enjoy their bodies and develop mastery by watching their improvements in the gym and on the scale, and find a greater purpose than just the prize money for transforming their lives.

This process often happens with beginning athletes as well. When I first started running again at 34 years old, I wanted to keep in shape, but it wasn’t until I saw myself as a ‘Runner’ that my running started to really improve. Running does not have a clear set of rules and simple solutions for typical problems. Do I skip a workout if I am tired? Do I get up before the sun rises to get in a workout when I will have an especially busy day at work? Do I stop running permanently if I am faced, once again, with months of physical therapy for a reoccurring injury? What training plan do I use? What races should I enter? What distance should I race?

My cyclist friend Mike Foley had a similar experience. Mike admits that, initially, there were some ‘carrots’ in cycling. He wanted to lose weight, rehabilitate his knee, and improve his health. He found that these ‘carrots’ did not work as motivation. He needed higher cycling purposes to drive him and made the commitment to train for and complete a century, become a USCF road racer, finish 'same time' in a criterium, ride 550 miles in a week. To do this, Mike says, he needed to develop mastery of the sport, and worked on skills like pacelining, packriding, climbing, endurance, sprinting, and proper nutrition. He has found that mastering those skills now motivates him.

After a year of running, I am the fastest I have ever been and in the best shape of my life. Mike has had a similar experience. He has achieved his initial ‘carrot’ goals, but he does not see those goals as his primary motivation for continuing to ride his bike. Mike enjoys autonomy by choosing his racing and training schedule, mastery by continuing to develop his skills, and his purpose is more than just the initial ‘carrot’ goal of losing weight.

What is your motivation for running a 15K or half marathon? What was your motivation to start running in the first place?



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Monday, February 8, 2010

Top 15 Insights on Running - How to get started, overcome injury, and plan to win the big race

Seth Godin published a list of “rules” for making sure your project is truly “an idea worth spreading.”, My experiment for today is to see if I can apply some of his rules to share my insight with new runners on how to best integrate running into their lifestyles.

Seth Godin: Don't plan on appearing on a reality show as the best way to launch your idea.
My Version – Don’t wait to start racing until a big, high profile race. If your big idea is that you are a runner, testing your legs in a smaller race will give you experience. The big races will come later.

Seth Godin: Waiting for inspiration is another way of saying that you're stalling. You don't wait for inspiration, you command it to appear.
My Version – Waiting to start running until next January, spring, summer, fall, you lose weight, your schedule is free is another way of stalling.

Seth Godin: Don't poll your friends. It's your art, not an election.
My Version: Don’t poll your friends. It’s your life, not theirs.

Seth Godin: Never pay a non-lawyer who promises to get you a patent.
My Version: Never listen to a non-runner that promises to make you faster.

Seth Godin: Avoid powerful people. Great ideas aren't anointed, they spread through a groundswell of support.
My Version: Don’t feel constrained to follow the training plans of the top runners. Adjust your training schedule and find what works best for you.

Seth Godin: The hard part is finishing, so enjoy the starting part.
My Version: The hard part is finishing, so enjoy the starting part.

Seth Godin: Powerful organizations adore the status quo, so expect no help from them if your idea challenges the very thing they adore.
My Version: Your body adores the status quo, so expect no help from your couch potato instincts if your idea challenges the very thing it adores, which is lying on the couch and thinking of excuses not to change your lifestyle.

Seth Godin: Figure out how long your idea will take to spread, and multiply by 4.
My Version: Start with a common sense training plan, but be flexible enough to take all your rest days and realize that changing your body will not happen overnight.

Seth Godin: Be prepared for the Dip.
My Version: Be prepared to achieve your first running goal, and then plateau, get injured, get sick, or run out of inspiration. It’s how you handle adversity and whether you continue running or not that will determine whether you try running for a while or become a life long runner.

Seth Godin: Keep your overhead low and don't quit your day job until your idea can absorb your time.
My Version: Don’t feel that you have to invest in expensive running clothes and fly around America running marathons. Your biggest expense should be your running shoes.

Seth Godin: Think big. Bigger than that.
My Version: Running can be addicting. Yes, you can run a half marathon. The only thing holding you back is your mind’s determination that your body is too weak.

Seth Godin: Are you a serial idea-starting person? If so, what can you change to end that cycle? The goal is to be an idea-shipping person.
My Version: Spend some quality time brainstorming answers to the following questions: How can I get back to running after an injury, after a family crisis, after the holidays, when I am in a plateau?

Seth Godin: Pick a budget. Pick a ship date. Honor both. Don't ignore either. No slippage, no overruns.
My Version: Run the race you entered. Even if you don’t finish anywhere near your goal pace. There is no giving up in running.

Seth Godin: Be grateful. Rise up to the opportunity, and do the idea justice.

I couldn’t have said it any better myself!

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Friday, January 29, 2010

Common Overuse Injuries in Runners - Stretches and Prevention Exercises

I learned a lot from Repsher and Associates Physical Therapist Matthew Alheim at the Fleet Feet Albany ‘Common Overuse Injuries in Runners’ presentation on January 26, 2010.

What is Plantar Fasciitis?

The Plantar Fascia is a thick band of connective tissue on the sole of the foot. Plantar Fasciitis is the most common foot condition treated by healthcare providers. Weakness in calf muscles, Achilles tendon and a limited ability to move your big toe could put you at risk for Plantar Fasciitis. Runners with Plantar Fasciitis may complain of pain in the heel that is worse in the morning, especially the first few steps of the day. To help prevent Plantar Fasciitis, do not tuck the sheets in at the bottom of your bed. When your sheets are tucked in, your feet naturally move into the ‘pointed toe’ position, which does not allow the Plantar Fascia to stretch.

What is Achilles Tendonitis?

The Gastrocnemius and Soleus muscles come together and form the Achilles tendon, which attaches to the Calcaneus, AKA the heel bone. There are over 230,000 Achilles tendon injuries per year in the United States. Weakness in calf muscles, pronation and high heeled shoes can cause Achilles tendonitis. Runners with Achilles tendonitis may feel pain over the back of the heel, or pain climbing stairs when pushing off of the foot.

What Are Shin Splints?

Shin splints refer to any pain in the leg between the knee and the ankle. Anterior shin splints affect the front of the leg on the outside of the tibia (tibialis anterior), and are seen most often in beginner runners. Posterior shin splints are seen on the inside border of the tibia (tibialis posterior), and affect more experienced runners.

How Can I Prevent Running Injuries? How Can I Find Out if I Pronate or Supinate?

Wearing the correct shoe when running and strengthening the affected muscles of the leg could help prevent Plantar Fasciitis, Achilles Tendonitis and Shin Splints.

I recommend purchasing shoes at Fleet Feet. The staff will ask you to walk and run on their treadmill and take video of your running stride to analyze which type of shoe you need.

This video shows a non-weight bearing Rectus Femoris stretch
http://www.youtube.com/watch?v=pBRjD6dKUKw



If you like standing when performing the Rectus Femoris stretch, be sure to get your leg BEHIND your hip and stretch your foot towards the other side of the body, instead of straight back.

Here is a video of a Gastrocnemius stretch
http://www.youtube.com/watch?v=gyyEILzA6MM


To stretch the Soleus, perform the same movement, but bend at the knee slightly.

To stretch the hamstrings, stand with one leg placed on a hip-high flat surface. Lean over the leg and feel the hamstrings stretch. Lean over the leg again, and turn 45 degrees to the left, then 45 degree to the right to stretch all the hamstring muscles.

To strengthen running muscles in your calves and feet, have fun trying the following exercises:

Place your bare foot on a towel on the ground, grab the towel with your toes and scrunch your toes to pull the towel an inch or two towards your body. Repeat, and practice with both feet.

With a bare foot, tap your big toe on the ground while keeping the rest of your toes motionless. Switch the exercise, keeping your big toe motionless while tapping your other toes on the ground. Practice with both feet.

While sitting, use a tennis ball to massage the underside of your foot. An alternate exercise is to roll a frozen water bottle back and forth on the ground with your bare foot while seated. The water bottle should be massaging the arch of your foot during this exercise.

Practice balancing on one leg. Repeat with the other leg. A Bosu ball or foam pad may increase the effectiveness of this exercise.


When Should I Replace my Running Shoes?


Divide 75,000 by your body weight in pounds to get the number of miles you can run in your shoes before replacing them. If you feel “heat” in the midsole of the shoe when you run, it may be time for new shoes. If you have a pronating or supinating gait, check to make sure the heel of your shoe is perpendicular when you place your shoe on a flat surface. If excessive wear on the inside or outside of your shoe causes the heel to tilt, it is time for new shoes!

Take care of your shoes by unlacing your shoes before you remove them. Forcing your shoes off while they are still laced will compromise the heel portion of the shoe.


To see the schedule for future classes at Fleet Feet, visit their website: http://www.fleetfeetalbany.com/

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Thursday, January 28, 2010

Cancer Patients Can Improve Health, Quality of Life with Regular Exercise

As a runner, I am often asked for exercise advice. If the same thing happens to you, reviewing this information for breast cancer survivors may help you assist a friend or loved one with incorporating exercise into their lives.

The good news is that five-year survival rates for early stage colorectal, breast, and prostate cancer currently exceed 90%. Cancer can be viewed as a treatable chronic illness and not the death sentence it was in past generations. The majority of cancer patients can take positive steps to increase their mental and physical health as well as enjoy a high quality of life. With their physician’s permission, regular aerobic and strengthening exercises can be integrated into the cancer survivor’s daily life.

Researchers at the Cancer Prevention Program, Fred Hutchinson Cancer Research Center, Seattle, Washington, published a study in 2008 focusing on physical activity and survival after diagnosis of invasive breast cancer. The scientists noted that previous studies suggest that increased physical activity may lower the risk of breast cancer incidence, but noted that less is known about whether levels of physical activity after breast cancer diagnosis can influence survival. The research found that women who engaged in greater levels of activity had a significantly lower risk of dying from breast cancer, regardless of a woman's age, stage of disease, and body mass index.

The University of Northern Colorado Rocky Mountain Cancer Rehabilitation Institute explored the role of exercise training in cancer treatment-induced alterations in muscular fitness and quality of life in a study published in 2007. The researchers studied breast and prostate cancer survivors as they trained in resistance exercise for six months during treatment or following treatment based on their health status and results from a battery of fitness assessments and health status. They concluded that moderate-intensity exercise is a “safe and efficacious means to augment muscular function and improve the quality of life of cancer survivors.”

My mother died from breast cancer when I was 20 years old. I have responded to the genetic threat of breast cancer by modifying my diet, participating in regular exercise and reducing my exposure to pollutants. If I am diagnosed with breast cancer, data from numerous studies points to physical exercise, including aerobic and resistance exercises, as a strong treatment for improving quality of life, self esteem and the health of my body both during and after chemotherapy treatment. I would like to share the conclusions of these studies with breast cancer survivors and encourage them to add regular exercise to their daily lives.

Exercise Can Improve Quality of Life


Can we really ask a breast cancer patient to exercise after she completes chemotherapy treatment? As a child, I remember my mother was very weak and suffered side effects during her chemotherapy treatment. The following studies make a strong case for starting a program of regular physical exercise.

In 2009, The University of Queensland, Australia School of Human Movement Studies investigated the role of exercise during cancer rehabilitation, the period immediately following cancer treatment completion. The research evaluated pointed to the conclusion that exercise during cancer rehabilitation is feasible and can provide patients with physiological and psychological benefits. Patients participated in aerobic or resistance-training exercises and improvements in physical functioning, strength, physical activity levels, quality of life, fatigue, immune function, hemoglobin concentrations and body composition were reported.

Exercise can be a positive part of rebuilding a life after winning the battle against cancer. Several studies have found that exercise improves quality of life for cancer patients after their treatment has concluded.

In 2010, the Center of Community Alliance for Research and Education (CCARE), Department of Population Sciences, City of Hope, Duarte, CA, published a study exploring the relationship between physical well-being outcomes and healthy lifestyle changes by cancer type. The study found that exercise was significantly related to improving physical well-being for breast cancer survivors.

The University of L'Aquila Sport Science, Department of Medicine, Public Health Biostatistics, Epidemiology Unit, Faculty of Movement in L'Aquila, Italy studied the relationship between physical exercise and quality of life in breast cancer survivors. Strenuous exercise was correlated with a higher quality of life. Absent/mild exercise was inversely correlated with a positive perception of disease severity and with quality of life.

A 2010 study by the Institute of Health and Biomedical Innovation, Queensland University of Technology School of Public Health in Queensland, Australia found that exercise improves quality of life among breast cancer survivors. The researchers found that women under 50 years of age who participated in physical activity over 3 METs reported a higher health-related quality of life at 18 months compared with their more sedentary counterparts.

Exercise Can Lessen Depression in Cancer Survivors


Fighting cancer takes a toll on more than just the body, and beating cancer can feel like a hollow victory if the survivor is suffering from depression. Exercise has been proven to help raise self esteem in chemotherapy patients and reduce depression in cancer survivors.

The University of Alberta in Canada in 2007 reported the results of the six-month follow-up of patient-rated outcomes in a randomized controlled trial of exercise training during breast cancer chemotherapy. Breast cancer patients initiating adjuvant chemotherapy participated in resistance or aerobic exercise for the duration of their chemotherapy. Six months later, the resistance exercise group reported higher self-esteem and the aerobic exercise group reported lower anxiety when compared with a control group. During chemotherapy, patients who participated in resistance exercises reported an increase in self esteem, and kept their levels of self-esteem through the six month follow up. Patients who participated in aerobic exercise did not have an immediate change in anxiety level, but reported a reduction in anxiety at the six month mark.

Researchers at the Department of Medicine, Vanderbilt Epidemiology Center and Vanderbilt-Ingram Cancer Center, Vanderbilt University Medical Center, Nashville, TN; and Shanghai Institute of Preventive Medicine, Shanghai, China joined together to study the effects of Exercise, Tea Consumption, and Depression Among Breast Cancer Survivors. The research on Chinese breast cancer survivors found that women who increased their exercise level had lower risk for depression.

Finding the Appropriate Forms of Exercise Can be Frustrating, But Exercise is Well Tolerated by Cancer Survivors

Scientists at the Royal North Shore Hospital, Sydney, Australia studied patient perceptions of arm care and exercise advice after breast cancer surgery. Breast cancer surgery patients were asked to respond to their experience receiving advice about arm care and exercise. Cancer survivors reported inadequate and conflicting advice, lack of acknowledgment of women's concerns about upper limb impairments, an unsupported search for information about upper limb impairments and a fear of lymphedema, a condition of localized fluid retention and tissue swelling caused by a compromised lymphatic system.

According to the American Cancer Society, of the two million breast cancer survivors in the U.S., approximately 400,000 must cope with lymphedema on a daily basis. I remember that my mother would always struggle to find tops with sleeves that were loose fitting at the upper arms.

A small study published in 2008 examining the effects of Pilates exercises on shoulder range of motion and upper-extremity function in women who had been treated for breast cancer found that Pilates exercises may be an effective and safe exercise option for women who are recovering from breast cancer treatments.

Breast cancer patients may be advised to be cautious about any strenuous activity that involves repetitive, resistance-oriented movement in the at-risk arm. Flexibility exercises can help patients maintain a wide range of motion, stretching the arm can increase flow in the lymphatic channels, strengthening exercises using very light weights can also be attempted. Swimming can be a beneficial form of exercise for breast cancer survivors because it combines muscle action on the inside with the additional benefit of water pressure on the outside of the arm.

The University of Pennsylvania Division of Clinical Epidemiology published a study in 2010 reviewing controlled physical activity trials in cancer survivors. The researchers found a positive effect of physical activity interventions post treatment on upper and lower body strength and moderate effects on fatigue and breast cancer-specific concerns. A small to moderate positive effect of physical activity during treatment was also seen for physical activity level, aerobic fitness, muscular strength, functional quality of life, anxiety, and self-esteem. The scientists reported that, with few exceptions, exercise was well tolerated during and post treatment without adverse events.

An exciting study from the Yale School of Medicine provides a direct link between exercise and reducing the incidence of breast cancer in breast cancer survivors.

The Yale School of Medicine Department of Epidemiology and Public Health published the Yale Exercise and Survivorship study in 2009, focusing on the results of aerobic exercise on insulin and insulin-like growth factors in breast cancer survivors. High insulin and insulin-like growth factor-I (IGF-I) levels may be associated with an increased breast cancer risk and/or death. The researchers found that breast cancer survivors that participated in 150 minutes per week of moderate-intensity aerobic exercise, like brisk walking, experienced decreases in insulin, IGF-I, and IGFBP-3, and women in the control group had increases in these hormones.

Several recent studies highlight the positive effects of exercise on cancer patients. For me, the possibility of reducing high insulin and insulin-like growth factor-I (IGF-I) levels with exercise is the most exciting benefit of regular exercise for cancer patients and survivors. Other benefits include higher self esteem, lower depression, a stronger body and a better quality of life. Cancer patients can work with their physicians and a personal trainer to develop an exercise program that they can enjoy on a long term basis.


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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Monday, January 25, 2010

Funny Video - Running versus Cycling, which is harder?


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Do you run because you should or because you must?

Three great questions from Dr. Oz and Biggest Loser Trainer Bob Harper

On day 7 of Dr. Oz’s Look Younger in 60 days program, the following three questions are asked:

Are you living life from (a) fear or (b) passion?
Are you playing life to (a) avoid losing or (b) to win?
Are your goals based on (a) preserving the status quo or (b) achieving growth?

Answering these questions made me realize that there are two kinds of runners out on the roads – the ones that have A answers and are working out to prevent disease and the runners that answer B answers and are training to achieve a goal of running longer or running faster. There is plenty of room in the sport for both types of runners, and I am excited when an A runner gets excited about running and starts thinking of running in terms of B answers. For me, running is a passion that enables me to discover the strength within myself and achieve growth at the finish line and in all aspects of my life!

I read a story the other day where the writer discovered during his seal training that the body is able to take much more than the mind expects. His observance was that the Seal instructors will fail the trainees if they quit, but they are allowed to continue if they work so hard they faint. For me, half marathon training weeded out the ‘quitter’ inside of me. Of course, when I was injured I was scruplous to follow rehabilitation instructions, but when I was just ‘tired’ and felt like quitting, I went out for the run anyway. I said No to other other commitments and offers so I could say Yes to keeping on track with my training. I said No to fast food so I could continue to say Yes to a healthful training diet. I felt that it was easier to train as an B answer type of runner because I wasn’t running because I “should” run (for my health), I was running because I “must” run – it was my passion and a goal I had publicly set for myself.

What type of runner are you?

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Friday, January 22, 2010

DVD Review “Back to Utopia” by Terry Lyles

I enjoyed this inspirational DVD by Dr. Terry Lyles. Dr. Lyles teaches that our response in the face of stress dictates the path of our lives.

What most helped me as a runner were Dr. Lyles’ comments on Navy Seal training. Lyles explained the ‘drownproofing’ exercise that Navy Seal recruits undergo as part of their training. They are briefed on what will happen in the exercise, but Dr. Lyles points out that just talking about getting tied up and getting tied up are two different things. Once the Seals are physically tied up and led to the pool, they have to deal with emotional stress and fear reactions.

If the Seal recruits don't handle their reactions, they let the situation and others around them handle and control their emotions. This happens in running, too. If the race is important enough to me, I will experience fear at the starting line. On the morning of my half marathon, I woke up terrified. I know that if I do not put myself into a more positive, confident emotional state, I will be guaranteed a poor performance.

Lyles pointed out that challenge and fear are two sides of the same coin. He recommends ‘flipping’ fear into a challenge to handle it. In January 2009, I was sure that I could not finish the Boilermaker. As late as June 2009, I was sure I could not run 13 miles. It could never happen. The 15K race and the Half Marathon were both fears until I made them into challenges. I committed to running the races, took action to find and follow a training plan that would strengthen my body to finish the races, put myself in the company of runners that believed in my ability to run the race and arrived at the starting line positive that I could accomplish my goal and motivated to succeed.

My strength comes from handling weakness. I would not be as motivated of a runner if running came easy and injury free to me. Experiencing injury and handling it successfully to become healed and stronger than before has made me a better runner and opened my mind to expect success in other areas of my life as well. Dr. Lyles calls this ‘failing forward,’ stating that mistakes are useful if we make each mistake only once and learn from our mistakes. As a runner, there are many races in my life. I am prepared to learn from each one, using my mistakes to improve my racing technique and my finishing times.

Dr. Lyles also shared a great definition of emotional health. He said that the measure of performance is how quickly one bounces back, specifically one’s recovery time from distraction. This is critically important in a race. If I run a mile too slowly, do I beat myself up for it mentally for the next ten minutes, lowering my emotional state and allowing fear and frustration to take over, or do I note the mistake and return to a positive state before formulating a strategy to recoup the time? Dr. Lyles says that it is OK to be frustrated, but asks “how long are you staying frustrated?”

Dr. Lyles designed this book and DVD for those working with stress in their jobs and personal lives, but there are several very valuable lessons for runners. I recommend watching “Back to Utopia” by Dr. Terry Lyles.


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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Monday, January 11, 2010

Top Three Tips for achieving your Exercise New Year's Resolution


I returned to my high school sport of long distance running after years of stop and go exercise attempts.

Here are three tips for fellow females who are returning to exercise.

1. Do it for yourself. There are many reasons to get active, but the best chance you have to add the label 'healthy body' to your self image is to commit to exercising for yourself, instead of for your family or a spouse. Women are so used to saying yes to everyone else, make exercise a way to say yes to yourself.

2. Set measurable objectives in addition to long term goals. Don't confuse objectives with goals. Your long term goal can be general, like "eat healthful foods and become strong enough to complete daily activities and hobbies with ease," but your weekly and monthly objectives have to be specific and measurable. For instance, my goal is to have a strong, fit body that can run 13 miles and my objective is to run 20 miles this week and complete 3 hours of crosstraining. Adding up weeks and months of achieving your objectives will enable you to achieve your goals.

3. Pick an exercise that you can enjoy for a lifetime. Think of exercise as a new hobby and a part of who you are, not a grueling form of torture (unless you like torture). Do you enjoy golf? Focus your exercise on making you a more effective golf player through weights and cardiovascular exercise. Like cycling? Sign up for a 25 or 50 mile bike ride for charity and exercise by completing a strength and endurance training schedule leading up to your ride. Is dancing your passion? Enroll in a dance class to improve your skills.

I loved running in high school, so in January 2009 I chose to start training for charity 5K races. Completing each race gave me the motivation to try for longer distances, and I worked my way up to a half marathon. The pressure to 'win' every race is off of you when you compete as an adult, so let go of that pressure and enjoy your new identity as an athlete!

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