Training and Nutrition Tips for the 15K and Half Marathon Runner

The 100-up exercise for runners

2011-11-04T06:22:00.000-07:00

I read with great interest a recent article in the New York Times titled, "The Once and Future Way to Run," by Christopher McDougall.

McDougall, who has a great reputation in the running community as an advocate for barefoot running, introduces us to a drill that long distance runners can use to improve their speed and running technique. It is called 100-up.

McDougall explains that the 100-up exercise, which was invented by W.G. George over a century ago, is actually two different movements.

In the “Minor,” the athlete stands with both feet on the ground about eight inches apart, and arms in the running position. The exercise is raising one knee to the height of the hip, then bringing the foot back its original position, touching the ground with the ball of the foot, then repeating the motion with the other leg.

The "Major" is basically the "Minor," but sped up to ensure that there is a constant shifting of weight, just as there is in actual running.

For those who have trouble visualizing this, the 100-up video is here: http://video.nytimes.com/video/2011/11/02/magazine/100000001149415/the-lost-secret-of-running.html

In practicing these movements, I found that I did get fatigued in certain muscles.

Should runners get on the bandwagon and center their running around every new technique and running 'fad?' No.

Should runners take a look at every running practice and see if they can take away something to improve their running? Yes.

For me, it is a good workout that can be done inside and out of the gym or track, and I am always looking to improve my running form. I do find that running seems less fatiguing to me when I bend forward from the ankles. This technique uses that practice, and also offers a good exercise to strengthen muscles used in running.

Do you land on your heels when you run? Have you tried the 100-up technique?

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What to expect when getting a foot massage

2011-09-15T06:20:00.000-07:00

I have felt great benefits as a runner from getting massages. Some runners may feel hesitant to get a massage because they do not know what will happen. Here is a video from the Center for Natural Wellness in Albany, NY that shows the massage techniques used in a foot massage: http://youtu.be/qEM6IoV5jdI

I like the idea that massage strokes move blood to the massaged area, and that massaging the foot will help move fluids in the foot back to the heart.

Do you recommend foot massage as a part of your running practice?

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Help - I am feeling discouraged because other runners are faster than me!

2011-09-10T09:16:00.000-07:00

Michael Jordan to the rescue:

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How I Improved My Running By Reading 'Mindset' by Carol Dweck

2011-09-02T20:13:00.000-07:00

The book 'Mindset, The New Psychology of Success, How We Can Learn To Fulfill Our Potential,' was a great read because it gave me a deeper insight on the theory of fixed mindset and growth mindset. For more detail on her research, please check out my post, 'Six Valuable Running Lessons I Learned from Bounce by Matthew Syed.'

I thought that the chapter on fixed mindset versus growth mindset coaches would be the most valuable, but the chapter that really opened my eyes was Chapter 8: Changing Mindsets.

Sometimes I Am Scared of the Unfamiliar

Dweck shares some anecdotes of children that are "paralyzed by setbacks." These young children have a fixed mindset and, "when things go wrong, they feel powerless and incapable."

In the Video 'Teaching Growth Mindsets,' http://youtu.be/OhLJPhxuvGM, Dr. Christine Carter and Kelly Coorigan talk about parenting with the growth mindset versus the fixed mindset. This conversation applies directly to how I want to think about my running.

I think that research on children is valuable for my running, because I usually encounter my obstacles when I am at the end of a race or during a high mileage week in my training. I will be tired, thirsty, low on carbohydrates, and my emotions can spiral out of control as easily as a two year old's do if I do not know how to put myself into the right mindset with the right attitude. When I am comfortable, I can easily use a growth mindset to make life's decisions, but when I feel stressed, it seems like the little voice inside my head adopts a fixed mindset.

Do you ever feel paralyzed when faced with a setback in a race? How do you get yourself back on track?

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How to rearrange a weekly running schedule to accomodate a hurricane

2011-08-29T20:37:00.000-07:00

I learned a valuable running lesson from Hurricane Irene.

I live in Troy, in Upstate New York, and Hurricane Irene hit the Capital Region hard last Sunday. I prepared in the usual way, stocking up on nonperishable food and testing my flashlight and radios. I also had to rearrange my running schedule on short notice.

I usually run X miles on Tuesday and Thursday, 2X miles on Wednesday and Friday, and a 3X long run on Sunday after my rest day on Saturday. (at this point in my schedule, X = 2)

Hurricane Irene gave me three choices:

1. Skip the Sunday run.

2. Do my Sunday long run on Monday, which means getting up extra early and possibly dodging flooding and downed power lines.

3. Do my long run on Saturday, without a rest day.

I chose to do my long run on Saturday. I wasn't really aware of how important that my Saturday rest day was to my body until I started looking at the data my heart rate monitor was providing. I was reaching and exceeding my target heart rate much more quickly on the hills, and I had to slow to a comfortable jog to bring my heart rate down after a hill.

I am thankful that Hurricane Irene taught me a valuable lesson. Rest days are in my schedule for a reason, to allow my body to heal and recuperate.

How important are rest days in your running schedule?

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Six Valuable Running Lessons I Learned from Bounce by Matthew Syed

2011-08-23T20:52:00.000-07:00

I learned six valuable lessons from Matthew Syed's book, Bounce. Syed, a two time Olympic table tennis player, explores how athletes can best handle competition and explains the science behind several of the most productive coaching methods.

How Do Top Runners Run So Fast?

Syed starts by offering data that backs up the current theory that it takes so-called 'gifted' athletes, artists and other experts ten years or ten thousand hours of practice to achieve excellence in their fields. Syed explains that when we see child prodigies, professional athletes and chessmasters demonstrate their skills, we are only seeing the tip of the iceberg. Every decision and move that they make is learned from hours and hours of purposeful practice.
Winner are winners because they make quality decisions under pressure of competition. Syed explains that good decision making, whether on the tennis court or at a chess match, is the result of "decoding the meaning of patterns derived from experience."

The ability to understand and react to what is going on inside of the athlete and around her comes from her prior experience. There are many patterns that the experienced runner recognizes, both in practice and during races. Runners can develop skills to see when their own body is close to injury and when their opponent is tired during a race, for instance.

What is the Right Way To Train For a Half Marathon?

The way to get the most out of practice is by developing skills that we do not currently master, a type of exercise that Syed calls "purposeful practice." For a runner, that could mean training the aerobic conditioning system through long slow runs during the basebuilding phase, or incorporating speedwork in the sharpening phase of a periodic training schedule.

Syed says that "purposeful practice is about striving for what is just out of reach and not quite making it; it is about grappling with tasks beyond current limitations and falling short again and again." and "Progress is built on the foundations of necessary failure."

Purposeful practice in running is accomplished many ways. One is through periodization of my running schedule. When I run my endurance runs, running at the proper pace is essential to ensure that my body receives the right type of workout.

What is NOT Purposeful Practice

The runner that runs the same six mile loop month after month at the same pace will not experience the same gains in endurance and/or speed as the runner who utilizes purposeful practice. This is also illustrated out on the road. Most drivers have driven for 10,000 hours, but I am not improving my driving skills during my morning commute because I am 'zoned out,' paying attention to the radio and not consciously practicing anything new. My driving will not improve just because I am behind the wheel for 40 minutes each day.

So, my first four lessons are that:

1. Expertise is derived by purposeful practice, and

2. 10,000 hours of purposeful practice are needed to achieve true excellence.

3. Winners are winners because they make quality decisions, which are ingrained through purposeful practice.

4. The tough thing about purposeful practice is that is hard and involves what an outsider would call 'failure.'

What About Natural Running Talent?

But, what about Pre and Ryan Hall? what about the tall, thin guy lining up next to me at the half marathon? Aren't they naturally gifted? What about talent?

Syed shows that what he calls 'The Talent Myth' is a mindset that can be holding long distance runners and other athletes back from their best performances.

If we believe that our athletic ability is predetermined by our genes, we subscribe to the talent myth and have a fixed mind set. If we think that athletic ability can be transformed through effort, we have a growth mind set.

Fixed Mindset Versus Growth Mindset

Syed writes about research that Stanford University professor Carol Dweck performed on the effects of the fixed mind set and growth mind set. Children with a fixed mind set, when faced with a difficult problem, said things like "I guess I'm not very smart" and I'm no good at things like this." What did children with a growth mind set say when talking about their work on a similarly difficult problem? They did not blame anything at all. They did not even consider themselves to be failing!

This finding made me think of purposeful practice again. If purposeful practice is tough because during this type of practice I will be constantly setting myself up against a challenge that I may not overcome, I need to redefine the meaning of failure. Just because I do not master a skill on the first few tries does not mean I am not a good runner or never going to eventually succeed.

Michael Jordan's view on failure: http://www.youtube.com/watch?v=45mMioJ5szc

What Is The Best Type of Praise For A Runner?

Carol Dweck also performed a study on the effects of different types of praise. Schoolchildren were given puzzles to solve and either praised for their talent or their effort. Most of the children who were told they were smart chose an easy test for their second effort. They needed to live up to their label of 'smart.' The vast majority of the children who were told they were hard working chose the tougher test! They were interested in living up to their label of hard working.

Dweck advises that praising someone for achieving something easily should sound like, "Whoops, I guess that was too easy. I apologize for wasting your time. Let's do something you can really learn from!"

Lessons five and six for me are:

5. Athletes do best when they have a growth mind set, believing that expertise is achieved through hard work, not innate talent.

6. In order to reinforce a growth mind set already rooted in an athlete, praise effort instead of calling them talented.

How This Has Improved My Running

Now that I know the value of a growth mindset and understand that ten thousand hours of hard work is needed to achieve excellence, I will:

Value putting in hard work over 'talent,' or settling for a task I can complete easily, and

Develop my running schedule to ensure that every run is purposeful practice - I will run every day to develop my running skills and increase my endurance.

How do you incorporate 'purposeful practice' into your runs?

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How to Train for a 15K Race if you have no running motivation

2011-08-19T07:58:00.000-07:00

I recently had the pleasure of learning about how to coach runners from Patti and Warren Finke from Team Oregon. They advocate a long-short schedule of running that enables runners to safely and comfortably build an adequate base for sucessfully running 15K, half marathon, marathon and ultramarathon distances.

My Biggest Running Issue - Injury

One of the most difficult parts of training for my first 15K and my first two half marathons was keeping my body uninjured while I increased my mileage. I was running without a coach monitoring my progress, relying only on things I remembered from my high school cross country days.

A Runner That Doesn't Want To Run - How to 'Cure' A Running Rut

This spring and summer, as I dealt with my father's death, I found myself in a running rut. I was running the same 3.5 mile loop on weekdays, uninspired to increase my mileage except for a longer Sunday run that I practically had to guilt myself into every week.

Where was the confident runner that blasted her Half Marathon PR apart last year?
Where was the excited runner that jumped out of bed to exercise before work?

My problem was that I was running every weekday run TOO FAST. I was not building up my aerobic endurance. Instead, I was just tiring myself out without improving my weekly distance or my time. I was not allowing myself aqeuqate time to recover from my runs. My body rebelled and found all too many excuses for me to skip my weekday runs.

Bottom Line: Running should make me feel happy-accomplished-tired, not uugh-gottasleepin-sore-tired.

Learning about the what I call the 'long-short' theory of running has been a godsend, enabling me to double my mileage and start once again proudly entering my runs on my running log.

Ryan Hall shares advice about how he paces his long runs in this Youtube video:
http://youtu.be/5np0CEMjFp8

The Nuts and Bolts

Here is more information on the 'long-short' method and training for a 15K from Team Oregon:
http://www.teamoregon.com/publication/online/race15k.html

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Great Runner's Sports Massage at the Center for Natural Wellness in Albany, NY

2011-08-18T08:25:00.000-07:00

I went to the Massage Clinic at the Center for Natural Wellness for a routine massage last night. As soon as I found myself resting comfortably on the massage table, I realized that it has been too long since my last massage, almost a year.

John was my masseur. He was full of energy, and used a mixture of massage strokes, direct pressure and stretching to reduce tension and flush out the lactic acid in my leg muscles.

Massage Is Your Canary In the Mineshaft

I recommend massage because, for me, it sheds light on tension and soreness in my muscles BEFORE they become injuries. During my massage, John found tense muscles in my legs that hadn't yet impacted my workouts. He was able to recommend a stretch for my Psoas muscle, the pigeon pose.

My New Exercise To Strengthen My Psoas Muscle

Yoga instructor Cindy Mastry shows Youtube viewers how to do the pose here:
http://www.youtube.com/watch?v=FVlX5HNKamw

Why Should Runners Try Sports Massage?

Runner's World gives more information about the importance of sports massage for runners in their article, 'The Lowdowns on Rubdowns.'

What has your experience been with massage?

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How to prevent 'hitting the wall' in a marathon

2011-07-22T08:30:00.000-07:00

In the PLoS computational Biology article 'Metabolic Factors Limiting Performance in Marathon Runners,' marathoner and Harvard Ph.D. student Benjamin I. Rapoport states that 40% of marathon runners hit 'the wall.'

His research has found that long distance runners can prevent their bodies from hitting the wall by running at a specific pace and consuming specific amounts of carbohydrates at specific times during the race.

An interesting tidbit from his research is that he cites a study that find the primary risk factors for ‘hitting the wall’ are male gender, running a maximum distance of 20 miles or less during training, and expecting to ‘hit the wall.’

To read the study 'Hitting the wall in the marathon: Phenomenological characteristics and associations with expectancy, gender, and running history,' click here: http://www.sciencedirect.com/science/article/pii/S1469029207000246

To find out your personalized carbohydrate fueling needs, use Rapoport's running endurance calculator - http://endurancecalculator.com

Book Review: Endurance Athlete's Edge by Marc Evans

2011-05-16T19:01:00.000-07:00

‘Endurance Athlete’s Edge’ by Marc Evans offers advice on periodization, and training intensity zones in addition to basic information on running form, running drills and tips on preventing common running injuries.

Evans details the physiological benefits of each of the different types of running workouts. He separates workouts into Aerobic Conditioning (70 – 80% of Maximum Heart Rate (MHR), Anaerobic Conditioning (80 – 90% of MHR), Aerobic Capacity (90 – 95% of MHR) and Anaerobic capacity (100% of MHR)

Aerobic conditioning workouts should be at least 20 minutes long.

Anaerobic Conditioning workouts should be 15 to 25 minutes total running in 1 mile repetitions with rest intervals of under 1 minute. The pace should be race pace.

Aerobic Capacity workouts should be 10 – 21 minutes of running separated into 800 meter repetitions, with rest intervals of equal time. The pace should be slightly faster than race pace.

Anaerobic capacity workouts should be 4 - 10 minutes of running separated into 20 second all-out sprints with 40 second rest intervals.

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I Beat My Goal Time at the Saratoga Palio Half Marathon

2010-09-21T08:03:00.000-07:00

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.

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

2010-09-14T08:20:00.001-07:00

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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House to House Half Marathon

2010-09-08T08:05:00.000-07:00

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

2010-09-08T08:01:00.000-07:00

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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Cambridge Valley Fall Bicycle Ride

2010-08-23T06:59:00.000-07:00

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

Inspiration for Tired Runners

2010-08-18T08:04:00.000-07:00

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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How to Train at Altitude in the High Desert

2010-08-09T07:47:00.000-07:00

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

2010-07-26T06:32:00.000-07:00

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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How to handle a running injury

2010-07-21T08:57:00.000-07:00

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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Saratoga Palio 2010 Half Marathon

2010-07-16T08:25:00.000-07:00

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?

How to run in the heat

2010-06-29T08:01:00.000-07:00

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?

Top tips on how to improve your mental approach to running

2010-06-21T08:38:00.000-07:00

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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Running Tips - nutrition, shoes and socks, music

2010-06-01T09:56:00.001-07:00

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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How to Run a Large Race - running strategies

2010-05-21T10:51:00.000-07:00

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!

Book Review: Making the Cut by Jillian Michaels

2010-05-10T12:01:00.000-07:00

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?

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Ryan Hall's Advice for Runners

2010-04-29T07:16:00.000-07:00

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.

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

2010-04-26T08:50:00.000-07:00

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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Adirondack Sports & Fitness Summer Expo

2010-04-16T10:53:00.000-07:00

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

2010-04-12T10:19:00.001-07:00

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.

How to strengthen hips for runners

2010-03-29T09:58:00.000-07:00

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

2010-03-26T11:56:00.000-07:00

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 Ready by Bob Harper - Book Review

2010-03-22T10:12:00.000-07:00

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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Book Review - How to Start an Exercise Program

2010-03-15T10:23:00.000-07:00

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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Dynamic Warmup Stretches for Runners

2010-03-08T08:58:00.000-08:00

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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How to Switch from Treadmill to Running Outside

2010-03-03T10:31:00.000-08:00

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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How to calculate your VO2Max

2010-02-22T13:06:00.000-08:00

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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How to use Heart rate monitor in your running training plan

2010-02-16T08:10:00.000-08:00

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

2010-02-12T09:58:00.000-08:00

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

2010-02-08T10:53:00.000-08:00

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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Common Overuse Injuries in Runners - Stretches and Prevention Exercises

2010-01-29T10:45:00.000-08:00

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

2010-01-28T13:00:00.000-08:00

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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Funny Video - Running versus Cycling, which is harder?

2010-01-25T07:24:00.001-08:00

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Do you run because you should or because you must?

2010-01-25T07:15:00.000-08:00

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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DVD Review “Back to Utopia” by Terry Lyles

2010-01-22T08:33:00.000-08:00

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

2010-01-11T07:27:00.000-08:00

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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DVD Review – Bigger, Stronger, Faster

2010-01-04T07:09:00.001-08:00

DVD Review – Bigger, Stronger, Faster

Steroids as a path to celebrity and admiration

The documentary 'Bigger Stronger Faster' provides valuable insight as to why so many non-professional athletes turn to steroids to make their muscles larger. The majority of the main characters are struggling with an addiction to being admired and we discover the sons' answers to the question 'what do I want my body to look like and what am I willing to do to achieve that goal?'

The mother is overweight, but still cooks fattening food. Is it because she needs the praise that she receives from making delicious foods more than she needs to be at a healthful weight?

She raises three sons, and all three struggle with their weight as children, each turning to exercise to mold their bodies, and eventually steroids to improve their results. The oldest and youngest brothers have become dependant on steroids to provide them with bodies that give them the same kind of approval from others that their mother's cooking gives to her. We see the profile of a "wrestler" who is unsatisfied with coaching other athletes because he wants the limelight, and continues to audition for wrestling stardom. We see a "weightlifter" who only achieves the type of praise he craves when he can lift weights that are too heavy to handle without the help of steroids.

Bell spends part of the documentary linking the American obsession with "winning" and the use of steroids. The Bell family is really not so obsessed with 'winning' as they are with being in the limelight and being admired. For the oldest and youngest sons, steroids are the path that they take to achieve this goal.

The filmmaker tells us that he was disillusioned by the fact that his idols all used steroids, which in his minds invalidated the advice that kids could achieve their dreams through hard work and clean living. They completely missed the fact that each of the 'heroes' gave back by helping others to achieve their goals. Arnold encouraged kids to become physically fit, Hulk was famous for telling kids to say their prayers and do right, and Rocky loved his wife, family and coach. A real role model doesn't just 'win,' they help and inspire others. The one brother that does find a coaching job dismisses the opportunity to share his knowledge and motivate others by saying "those who can't do, train."

As a long distance runner, I achieve the type of body I want through diet, running and lifting weights. I want to compete in a half marathon more than I want to sleep in, eat a tray of brownies or lay on the couch and watch TV, so I dedicate myself to training. It is the same with these brothers and the other athletes that Bell interviews in the documentary. The sticking point is when having a 'normal life' with a happy family, rewarding job and healthy body is LESS important to the athlete than his/her body image and the respect and kudos that are gained by athletic prowess. Steroid use is a warning sign that their lives and priorities are out of balance.

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Funny Video - How to Talk to non Runners

2009-12-23T09:52:00.000-08:00

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

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How to Recover From Your First Half Marathon

2009-12-21T08:14:00.000-08:00

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?

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Best Tips to Overcome Fear of Running a Race

2009-12-18T08:22:00.000-08:00

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.

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'Mental Training for Peak Performance’ book review

2009-12-11T12:24:00.000-08:00

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.”

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Video Review - There's a Spiritual Solution to Every Problem

2009-12-08T13:19:00.000-08:00

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.

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

Best Running Diet Tips Using the USDA Food Pyramid

2009-11-30T07:05:00.000-08:00

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?

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How to cut calories on Thanksgiving, Holiday Parties and Christmas

2009-11-25T08:14:00.000-08:00

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?

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

Positive Effects and Results from Running a Half Marathon

2009-11-23T07:34:00.000-08:00

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

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Training Diet - How Runners Shop for Food in a Grocery Store

2009-11-20T10:23:00.000-08:00

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?

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How Napoleon Hill Focuses and Motivates my Running

2009-11-16T09:32:00.000-08:00

"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.

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

Which fruits should I buy organically?

2009-11-13T08:35:00.000-08:00

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?

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Inspirational quotes for First Day of Running Training

2009-11-09T07:26:00.000-08:00

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."

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How to start training for a 5K race after a scheduled break from running

2009-11-05T10:41:00.000-08:00

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?

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How to use hand weights on a treadmill

2009-11-02T12:20:00.000-08:00

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.

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Acupressure for runners - what to do during taper for half marathon

2009-10-30T13:40:00.000-07:00

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.

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When to eat, how many meals per day for runners

2009-10-30T13:36:00.000-07:00

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.

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How runners relax - 20 best relaxation tips

2009-10-27T09:42:00.000-07:00

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.

How to add vegetables to a runners diet - simple soup, white bean salad

2009-10-19T08:48:00.000-07:00

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.

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

Best Tips for Half Marathon Race

2009-10-16T11:26:00.001-07:00

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!

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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

2009-10-16T06:47:00.000-07:00

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?

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

How to find out the number of calories you should eat per day for runners

2009-10-07T13:50:00.000-07:00

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?

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

Yoga improves flexibility, happiness for Half Marathon runners

2009-10-05T08:31:00.000-07:00

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.

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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

2009-10-05T08:25:00.000-07:00

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.

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

How to raise money for a charity race

2009-10-02T08:43:00.000-07:00

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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Review of Marathon and Half Marathon, The Beginners Guide by Marnie Caron

2009-10-02T08:03:00.000-07:00

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.

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Best Way to Start a New Exercise Plan and Stick to It!

2009-09-28T07:44:00.001-07:00

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.

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Video Review – NCAA: Nutrition and Eating Disorders in College Athletics

2009-09-28T07:31:00.000-07:00

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!

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How to tell if you are overtraining for running race

2009-09-25T06:59:00.000-07:00

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?

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How to Interpret Running dreams, how to drink Valerian tea for insomnia

2009-09-21T09:06:00.000-07:00

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?

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Pickle juice an effective remedy for running cramps

2009-09-18T08:35:00.000-07:00

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.

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Mohawk Hudson Bike Hike Trail map and Peaceful Warrior movie review

2009-09-18T08:15:00.000-07:00

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.

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Yoga, QiGong DVD review for runners

2009-09-14T07:40:00.000-07:00

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?

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Best Advice on How to Become a Life Long Runner - "Make it Inevitable"

2009-09-11T07:51:00.000-07:00

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?

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A runner asks: How to choose the best diet?

2009-09-11T07:30:00.000-07:00

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?

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How to start running again after an injury or break from running

2009-09-08T07:10:00.000-07:00

I enjoy reading about running at Runners Lounge, and one of my favorite blogs, The Rules and Laws of Running, is by runners Tom Green and Amy Hunold-VanGundy.

I took a lot of good advice from the blog post Advice from an Expert Beginner. Amy Hunold-VanGundy offers tips for veteran runners that are re-entering training after a period of inactivity or injury.

While I was recovering from the ITBS injury, I felt sad at the thought of the endurance built up from my 6 and 7 mile runs slipping away as I focused on healing and cross training. I was scared of losing my motivation and slipping into a habit of skipping workouts and settling for less than my best when I did lace my shoes and head out to Washington Park.

Hunold-VanGundy advises beginning runners to build an athletic base, cross train, listen to our bodies and rely on a coach or knowledgeable friend to temper our newfound enthusiasm for getting back into shape.

I work well by following a training schedule; it prevents me from overtraining, builds cross training and strength workouts into my schedule, and gives me the feeling of accomplishing my goals.

I started to run a 13 mile run with the Albany Running Exchange on Sunday. On about mile 9, my knee pain flared back up and I ended up walking the last two miles. I iced and took NSAIDs, and discovered my old tube of icy hot. I still get some pain when I first start to walk on the knee, but it is better than Sunday. My cross training for today was an hour of Yoga, which felt great.

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Best percentage of fat, protein and carbohydrate for half marathon runner diet

2009-09-04T13:10:00.000-07:00

Christine Luff of About.com gives some basic diet information in the article, ‘Diet and Nutrition for Runners; Eat well for good health and running performance.’ Luff says that 60% carbohydrates, 20% protein, and 20% fats is the best balance for a long distance runner’s diet.

In a previous post, I wrote about keeping a food journal and finding out that my diet for the day was 2110 calories, 88 grams of fat, 286 grams of carbohydrates, 34 grams of fiber and 120 grams of protein - 49 percent carbohydrates, 22 percent protein and 30 percent fat. My big “bad” fat intake was at lunch, with the cheese in the Palak Paneer and at dinner with the creamy Vodka sauce. I also had fat in my cheddar cheese on the egg pita.

Here is my new basic diet:

Breakfast –

1 glass water as I wake up, I am always so thirsty!

1 ounce of smoked salmon
3 chunks of cantelope

Post-exercise smoothie:
1 cup water
½ cup frozen blueberries
½ scoop soy spirulina powder
½ apple
½ banana

Oatmeal
½ cup slow cook oatmeal
½ cup blueberries
shake of ground flax seed meal
dash cinnamon

Mid Morning meal - microwave the egg whites to make scrambled eggs at work

Egg Whites
Fat Free Cheddar Cheese
Salsa
Guacamole (half of the 100 calorie pack)

2 Fish oil pills, one each at breakfast and lunch
3 cups green tea or Echinacea tea throughout the day
Old juice container filled with water and half a lemon for drinking at my desk

Lunch - Pasta
Whole Wheat Angel Hair Pasta
1/2 can diced tomatoes
Fresh Basil and Oregano from my herb garden

Afternoon Snack
1/2 cup bean salad

Second Snack
1 Oikos yogurt
1/2 cup blueberries
4 almonds

Dinner – Veggies and Rice
1/2 cup brown rice
1 cup frozen vegetables
2 cups raw Kale, sauteed

Third Snack
1 cup vegetable juice
few carrot sticks

3 squares of dark chocolate

This altered food plan has given me a daily diet of 1660 calories, 31 grams of fat, 270 carbohydrate grams, 91 grams of protein and 37 grams of fiber. That is 18 percent fat, 23 percent protein and 59 percent carbohydrates!

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How to use ice to heal a running injury

2009-09-04T07:08:00.000-07:00

Rest and Ice were my knee's best friends as I tried to take care of a sore knee this week. The day after I ran a hard 15K race, I bought a new pair of running shoes and switched from my summer sandals to closed toed shoes. Because of one or none of those factors, my knee started hurting when I walked. I cut a few miles off of my scheduled runs and made sure to ice my knee after each run. I also made sure to keep on doing my strength workouts. I was able to run 4.5 miles with the Albany Running Exchange without pain last night, so I think the rest and ice helped! I am back on track to run my half marathon next month.

Certified Athletic Trainer Amy Evilsizer discusses how to diagnose and treat leg muscle injuries in her Youtube video Treating Leg Muscle Injuries at Home. In part two she offers advice for treating these injuries with R.I.C.E. (Rest, Ice, Compression, Elevation).

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How to Support Runners Running a Half Marathon and Marathon for Charity

2009-09-04T07:00:00.000-07:00

I first got into running 5K races because it is a great way to stay fit and give back to local charities in my community. Runners don’t have to stop at 3.1 miles, though. A number of dedicated runners are challenging themselves and raising money for those in need by running a half marathon for charity.

Donate to their good causes and show them you support their efforts to “go the distance” today:

Alex Ford is raising money for Help For Heroes by running the October 11, 2009 EDF Energy Birmingham Half Marathon. Help for Heroes rehabilitates injured service men and women.

Simon Bates is running the BUPA Great North Run 2009 on September 20, 2009. His charity is Max Appeal, a charity which supports those affected by DiGeorge syndrome and their families.

Caleb Masland has launched a campaign to raise 2620 pledged canned food donations - 100 for each mile of the marathon he will be running. Your donation will help YOUR local food pantry. Just provide your pledge in the sidebar form, and then go take that donation to your local food bank.

For me, committing to run for a charity worked because if I felt like quitting training, I would feel guilty because I would be letting down myself AND the charity. Sometimes guilt is a good motivator to get out and do a run when my natural motivation is flagging.

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Easy Snack Foods and Side Dishes for Runners

2009-08-31T07:17:00.000-07:00

I’ll first suggest the easiest foods that every runner knows – banana, apple, hard boiled egg, instant bean soup, handful of nuts (I keep a big container of almonds on my desk). Pictured is a container of sliced orange and yellow bell peppers with a single serve container of hummus.

I am in love with Oikos Greek yogurt. 5 ounces contains 80 calories, 20% of the calcium I need, 15 grams protein, 6 grams of carbohydrates and no fat. I mix in fresh berries.

I also love plain fat free organic yogurt. I will buy a large container and portion it out with frozen berries for an anytime snack.

I am enjoying the loaf of hemp bread I got from Uncle Sam’s Health Food, a natural foods store in Troy. It is a mouthful to eat and not sweet, but works well in a PBJ with a glass of soymilk. Jewish Rye is another bread I enjoy, it is low on the glycemic index.

Especially since I have started training for the half marathon, I feel lousy if I eat a “bad” meal on a running day. To make staying on the training diet easier for me, I do the majority of my week’s cooking on Sunday, so I have lunches and snacks for the week.

I am a big fan of eating low on the glycemic index. I picked up a recipe for
Bean Salad from one of Dr. Perricone’s books a few years ago. I combine kidney beans, garbanzo beans, garlic, red onion and scallions and dress it with apple cider vinegar, salt and pepper. Yummy, healthful and a convenient food to go in a smaller plastic container for a snack at work. I made a big bowl of this on Sunday and will portion it out for use during the week.

What are your favorite snack foods?

Most Read Posts:

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Healthful At Work Snacks for Runners - Click Here

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- Click Here

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How to Run Long Distances - motivational advice from a teenage runner

2009-08-28T06:31:00.000-07:00

I felt motivated to continue training for my upcoming Marine Corps Reserve Half Marathon when I watched a video from Runner’s World – the story ofMacKenzie Riford, 13, and her mom running the JFK 50-miler. MacKenzie ’s advice throughout the video is profound, but her last words are the best – “just get over yourself.”

I have found that much of my boundaries in running are self inflicted – I am too tired, too weak, it’s not possible to run that far, etc, etc.

Luckily for me, training has erased many of those thoughts. I can’t run two miles becomes I can’t run five miles and then my mind opens to maybe I CAN run ten miles, 13.1 miles, and more…

My body is capable of much more than I expect.

What is your best piece of long distance running motivational advice?

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How to Find New Running Routes in your Community - Click Here

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Clove Run 15K Race Report

2009-08-28T06:28:00.000-07:00

Last weekend’s Clove Run in Castleton, NY was my first encounter with running a race in hot, humid conditions.

I started off slow and made sure to walk through the water stops, drinking at each one, but still found myself dealing with cramping under my ribcage. Walking for 15 – 30 seconds allowed the cramp to resolve, but cramping returned if I ran at a sub 10 minute mile pace.

I was also distracted by the sloshing sound of water in my stomach. I missed the sign for mile 9 so the last mile of the race was confusing and a mental battle of the will. I came in 52nd, with a time of 1:35:34 and a pace of 10:16 minutes per mile. This time was a full 5 minutes off of my Boilermaker PR.

What do you do when a race is in hot, humid conditions?

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What should half marathon runners eat? Recommended ratios of fat, carbohydrate and protein

2009-08-24T09:46:00.000-07:00

I am getting serious about my nutrition because I have just committed to running a half marathon. I will be competing in the U.S. Marine Corps Half Marathon on Sunday, October 11, 2009 at Colonie Town Park.

Christine Luff of About.com gives some basic diet information in the article, ‘Diet and Nutrition for Runners; Eat well for good health and running performance.’ Luff says that 60% carbohydrates, 20% protein, and 20% fats is a good balance for a long distance runner’s diet.

I have to keep a close eye on my calcium intake, which Luff says should be 1,000 mg per day. I take a 600 mg calcium pill, drinksoymilk and eat yogurt, cheese and cottage cheese.

I have never had a problem with my weight and I eat what I consider to be a very healthful, simple diet, so I never really looked at the foods I eat before today.

Here is my basic diet:

Breakfast –

1 glass water as I wake up, I am always so thirsty!

Breakfast smoothie:
1 cup water
½ cup frozen blueberries
½ scoop soy spirulina powder
½ apple
½ banana

Oatmeal
½ cup slow cook oatmeal
½ cup blueberries
dash cinnamon

Mid Morning meal

Egg Whites
Cheddar Cheese
Whole Wheat Pita
Salsa
Guacamole

2 Fish oil pills, one now and one at lunch
3 cups green tea or Echinacea tea throughout the day

Lunch – Indian food
½ cup brown rice
2/3 cup Palak Paneer (a half a package)
1/2 cup frozen vegetables
1 Oikos yogurt

Snack
¾ cup cottage cheese
½ cup pineapple

Second Snack
¼ cup almonds

Dinner
Barilla Spaghetti
Vodka Sauce

Third Snack
1 cup vegetable juice

This daily food intake is 2110 calories, 88 grams of fat, 286 grams of carbohydrates, 34 grams of fiber and 120 grams of protein.

Fat: 1 gram = 9 Calories Protein: 1 gram = 4 Calories Carbohydrates: 1 gram = 4 Calories

According to Luff, my ideal diet should be: 60% carbohydrates, 20% protein, and 20% fats is a good balance for a long distance runner’s diet.

I entered all my foods in Antonio Zamora’s Macronutrient calculator and I am eating a diet that is 49 percent carbohydrates, 22 percent protein and 30 percent fat. My big “bad” fat intake is at lunch, with the cheese in the Palak Paneer and at dinner with the creamy Vodka sauce. I also have fat in my cheddar cheese on the egg pita. I will try to find a lower fat substitute for the prepared foods as well.

Other fats I consume are “good fats” – the avocado, flax seed, and almonds. I want to keep those.

I also need to add more vegetables into my diet. I do enjoy drinking vegetable juice, but do not enjoy plain steamed vegetables unless that have a sauce covering them. The American Cancer Society offers tips on getting 5 fruits and vegetables a day in the Cancer.org article, Fruits and Vegetables: Do You Get Enough?

I will lower the fat in my diet and see if eating a diet with the recommended ratios of fat, carbohydrate and protein improves my performance.

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Best Protein Powder for runners without cancer causing ingredients?

2009-08-21T06:48:00.000-07:00

Mens Health Magazine offers a guide for eliminating cancer causing food additives from your diet with their article entitled, SLIDESHOW: The Ultimate Food Additive Glossary.

The article states that Acesulfame Potassium (Acesulfame-K) is a calorie-free artificial sweetener often used with other artificial sweeteners to mask bitterness. The FDA has approved it for use in most foods, but some health groups claim that the decision was based on flawed tests. Mens Health states that animal studies have linked it to lung and breast tumors.

I have found Acesulfame Potassium in many brands of protein powder available at Target and Wal-Mart. I love adding protein powder to my morning post-run smoothie and I am looking for a brand without dangerous ingredients.

I am now using a soy protein powder with spirulina from the Honest Weight Food Coop in Albany. It tastes fine but all my smoothies are green colored.

If you use a protein powder without any ingredients on the list of cancer causing food additives, please let me know in the comments section!

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Cambridge Valley Cycling Fall Benefit Bicycle Ride

2009-08-17T08:15:00.000-07:00

I have started cycling as a form of crosstraining for my 15K training plan. I love it! I got my old, rusty bike with a flat tire tuned up at the Downtube Cycle Shop on Madison Avenue in Albany. I usually ride down to the Corning Preserve bike path and ride for about an hour and a half.

I am thinking of doing this ride in September:

CVC ANNOUNCES FIFTH ANNUAL CAMBRIDGE VALLEY FALL BICYCLE RIDE ON SEPTEMBER 19

CAMBRIDGE, NY – Historic covered bridges, picturesque farmland, and quaint villages create an unparalleled backdrop for the fifth annual Cambridge Valley Cycling Fall Benefit Bicycle Ride on Saturday, September 19, organized by Cambridge Valley Cycling. Choose from three distance options originating in beautiful Washington County, NY, home to the famous Tour of the Battenkill and Balloon Festival Classic races. 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) or contact Cambridge Valley Cycling’s Jana King at (518) 677-3530.

Taking in three covered bridges, the 25 mile route passes into Vermont, providing a two state experience. The 50 mile route, possibly the most perfect “two state half century” anywhere, passes through Salem, NY, Rupert, VT, West Pawlet, VT, and Hebron, NY, with moderate climbing and the reward of unsurpassed scenery. 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 unique country stores and water stops.

Rides originate at the Washington County Park, Lake Lauderdale Facility on Route 22, four miles north of the village of Cambridge. Arrive early as the famous Cambridge-based Double K Farms will provide pre-ride donuts and refreshments. Enjoy lunch and pie-a-la-mode at the conclusion of the ride. 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 or call 518-677-3530.

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Best Advice on Using Ice to Heal Sore Muscles and Stop Muscle Pain for Athletes

2009-08-14T12:32:00.000-07:00

I visited William J. Smith, C-PED, M.S.P.T. at General Orthopedic in Colonie for a tune-up of my sport specific orthotics. I have been running injury free since I started wearing the orthotic in my running shoes, but I still get blisters on my arches. Mr. Smith adjuested the arch again and recoated the bottom of the orthotic. He said I will get about two years of wear on my orthotic before I will need a replacement.

I felt very proud to show him my finishing time in the Utica Boilermaker 15K race. I would have never been able to run and finish the race without my orthotics.

Mr. Smith asked if I had any more ilio-tibial pain. I smiled and said no, but my ice pack has sure been my best friend in recuperating from my iliotibial band injury earlier this year.

The folks at Time-To-Run.com have published ‘The best advice on the use of ice,’ an article with several tips on how to effectively use ice to heal sore muscles. I agree with their advice on using shorter duration repeated ice treatments instead of one continuous treatment. I did this by moving the ice pack around to different spots on my ilio tibial band.

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Running in the Sahara movie review

2009-08-10T08:27:00.000-07:00

I had a great time visiting my dad in Sparks, NV but felt like I hadn't exercised in a month when it came time for my 5 mile run last Tuesday. I knew to drink plenty of water but my good physical condition had prevented me from being affected by the altitude - until I laced up my running shoes.

On the run my muscles worked fine but I felt like I was struggling for breath. I kept running (slowly) and came back breathing hard. My dad confirmed that it indeed was the altitude affecting my performance; his house was 4,600 feet above sea level!

Now that I can say I have run in the high desert, I was in the mood for a movie like this:

Fellow blogger Tim Wilson has posted a review of the movie Running the Sahara at his 26.2 Quest blog.

Netflix describes it as follows – “America's Charlie Engle, Canada's Ray Zahab and Taiwan's Kevin Lin embark on an unprecedented quest to traverse the entire Sahara desert -- on foot. Along the way, the runners encounter the beauties and hardships that accompany modern African life. Narrated by Matt Damon, the heart-pumping documentary tracks the athletes on their unbelievable journey through Senegal, Mauritania, Mali, Niger, Libya and Egypt.

Read Wilson’s review HERE.

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Healthy post-running treat!

2009-07-31T13:48:00.000-07:00

San Antonio, TX personal trainer Boyd Myers offers this dessert idea on his blog

The recipe is as follows:

Mix two portions of low-fat cottage cheese, two portions of frozen fruit, and some sweetener in your blender, and blend until creamy. I love the taste of this dessert, but blending it can be quite hard. I find it is easier to place the fruit in the middle of two layers of cottage cheese for easier blending.

This could be a healthful post-workout food on very hot days when chocolate milk or a shake would seem too sticky to drink. Whip it up before you head out and store in the freezer so it will be ice cold when you get back home.

What is your favorite fruit to add to ice cream?

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How to prevent and treat a blackened dead toenail

2009-07-27T07:48:00.000-07:00

My twitter friend Thad McLaurin a.k.a. RunnerDude_ shares some tips for runners on dealing with blackened toenails in his blog post ‘Eww Yuck! Blackened Toenails.’

I suffered a blackened toenail after hiking with too-long toenails last summer. It eventually fell off and a new toenail grew over the bare skin. Luckily, I have the my toenail back now that it is sandal season! I make sure to tell the pedicurist to cut my nails SHORT every time I get a pedicure.

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How to stay motivated and how to use a running log, journal or diary

2009-07-24T12:49:00.000-07:00

Training for the 15K has gone well this week, even though I spent a night in a hotel in Buffalo. I am also excited to get a much needed bike tune-up at the Downtube in Albany, NY, which will put me back into the saddle on crosstraining days.

I will really need my running journal to keep my schedule straight in the next two weeks of travel. I will be visiting Long Island, NYC, Buffalo, Reno and San Francisco.

Professional running and triathlon coach Ron Bowman offers tips for beginning runners in this video available on Youtube. My favorite tip was the advice about keeping a running journal.

My running journal is a month to month datebook with a photo of Ronald Reagan on the front. I record each day’s workout, how I felt, and if I ate any fried or empty carb foods (pizza, rolls, cake, etc.) This journal came in handy when I injured myself, I could show myself and my doctors exactly what type of training I have been doing over the past few months.

Personal Trainer Lee Hayward advises his bodybuilding clients to keep a training journal as well, it is tip #4 of his ten tips to stay motivated.

What details do you record in your training or running diary?

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Book Review - Training for Young Distance Runner by Larry Greene and Russ Pate

2009-07-20T08:33:00.000-07:00

As a former high school cross country runner, the book Training for Young Distance Runner by Larry Greene and Russ Pate seemed to do a great job of providing a comprehensive overview of the skills needed to coach high school cross country runners. Greene and Pate offer advice on nutrition, running physiology, psychology and biomechanics for high school athletes. They book also covers training methods that improve the flexibility, mobility, and running technique as well as the proper amount of recovery time after hard workouts and competition.

As an adult runner, I only race once per month, but I remember racing several times per month in my high school days. This book will provide insight into running for high school runners, but adult runners can also benefit from the advice on creating a proper training microcycle and mesocycle. I loved the author's post-workout questions for cross country runners on page 171:

How are your legs feeling after an interval workout?
How is your breathing (during the workout)?
How did your technique feel on that last stride?
Did you like that workout?

These questions are valuable for me, because I tend to want to overtrain and overachieve in anything I set my mind to. Asking myself the right questions and listening to my body will help me prevent running injuries and keep my motivation to keep on training.

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Safety Tips for Women Runners

2009-07-17T13:38:00.000-07:00

I am officially addicted to long road races! It took me about 48 hours after finishing the Boilermaker to choose my next race, and I'm back to training for the 15K!

I am planning to run the Castleton Kiwanis Clove Run on August 22. Proceeds benefit the local food pantry!

Are you training for a late summer or fall race too?

USA Track and Field presents a wealth of tips and motivations for training for a 5K at http://www.usatfadir.org/corptraining.htm

The most valuable information for every runner is in their “Finding the Time - and more...” section -- Safety Tips.

USATF recommends that runners DO let people know where you are going to be and how long you expect to be out, run with a partner, wear bright or reflective clothing, and run facing traffic.

I was on a work trip to Gouverneur earlier this week and stayed at the wonderful Lawrence Manor, a bed and breakfast. I told the owners the route I would be running and the time I would return, and I carried my cell phone with me in a pocket in my running shorts.

One of the hardest don’ts for ‘nice girls’ is the admonition to NEVER stop at a car that pulls over unless you know the occupants.

Please share your most valuable running safety tips in the comments section!

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Boilermaker 2009 Race Report and a primer on how to treat race day running injuries

2009-07-13T09:21:00.000-07:00

I was so thrilled to complete this year's Boilermaker 15K in Utica last Sunday!

The race is a lot of fun. The race was so large I could not help but start off slow, which enabled me to finish strong. My 5K splits were: 31:59, 29:21 and 28:47 for a chip time finish of 1:30:06, which is only 6 seconds off of my goal of 90 minutes for 15K. I was the 238th runner of 581 in my age group, Females 35-39 and ran an average of a 9:40 mile. Not bad for a girl who has never run longer than 8 miles in her life!

I enjoyed the cheering crowds, but wish more spectators had cowbells. I love the sound of cowbells and they are easier for the crowd than constantly clapping and yelling. I was honored to see all the cyclists cheering by the sidelines, especially when the Tour de France was happening at the same time as the Boilermaker! I liked the fact that there were so many paramedics on the sidelines, ready to assist the runners, and the constant water stops made running easier and more enjoyable.

There was also ice available and popsicles, but I'm not sure how to handle either so I stuck with gulping water.

WebMD author Denise Mann offers advice on preventing and treating the most common running injuries in the article ‘Every runner's guide to preventing and treating 10 common pains.’

Injuries covered include runner’s knee, stress fractures, iliotibial band syndrome (ITBS), shin splints, Plantar fasciitis, Achilles tendonitis, muscle pulls, ankle sprains, dizziness and blisters.

I have an old friend in Iliotibial band syndrome. My right iliotibial band was injured in high school track practice and my left was injured while running a few years ago. I was surprised to learn that ITBS is responsible for as many as 80% of all overuse pains on marathon day.

My new orthotics prevented any Iliotibial injuries for me, but I still managed to bring on a blister in the instep of my right arch because I forgot to put extra padding in my sock before I started running.

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Less than a week until the Boilermaker!

2009-07-06T12:58:00.000-07:00

With less than a week until the Utica Boilermaker, I shortened my final long run to five miles and added a 10 hour day of strenuous Adirondack High Peaks hiking. According to my 15K training plan, I am due to run a few 2 and 3 mile runs this week as part of my pre race taper. More important to me is getting into the right state of mind - 15K is farther than I have ever ran in my life!

North Carolina runner Thad McLaurin shares some great advice from Joan Benoit Samuelson’s speech at the pre-marathon pasta dinner for the North Carolina Marathon on his Runner Dude’s Blog. Joan Benoit Samuelson advised the runners to mentally break up long races into shorter runs and keep motivated with a personally relevant mantra.

Her advice to Lance Armstrong in the 2006 NYC Marathon is a technique I use – focus on catching up to and passing runners ahead of you, one after another, instead of struggling from one mile marker to the next.

What racing strategies do you use during long distance races?

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Map of my Great 8 mile Run in Central Park, NYC

2009-06-29T12:04:00.000-07:00

I had an amazing run in Central Park last Sunday. I had shrimp scampi over linguine for dinner the night before and woke up and ate a cup of applesauce and drank a glass of water before my run.

I stopped twice along the run at water fountains to grab some water. The run was fun because I had to choose which path to take several times in the park. I enjoyed the sound of cyclists whooshing past me, the fresh green plant smell of the park, the view from the resivoir and got really excited when I saw the finish line of a charity 5K that was in the park that morning.

I allowed myself a good long walk home to cool down my muscles, then ate eggs, fruit and cottage cheese for breakfast. I grabbed a yogurt to eat immediately after my run to make sure my muscles had sugar and protein to rebuild in the critical 30 minute period after hard exercise.

This run was critical for me because at the end of the 8 miles, I still felt like I could continue running. I now have confidence that I will be able to complete the Utica Boilermaker!

The map of my run is here:

http://www.gmap-pedometer.com/?r=2959983

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