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A PLAN FOR WALKERS to train for 2018 "SAINTS DAYS' 5K & 10K in February and March can be downloaded the RESOURCES page. This is the first year a walk option has been offered.
This plan is for runners wishing to save their legs this time of the year and who have run a 5k. Also it is for experienced walkers who have covered 3 miles in distance regularly but who wish to participate in a mid-February 5k then a mid-March 10k race. It will be trial event this year. Comments are welcome! RUN AND MOVE HAPPY! WALKER 'SAINTS DAYS' 5K & 10K TRAINING PLAN
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“I Gave Up Drinking Alcohol (Mostly) and Here’s What Happened” by Joy Manning on Runnersworld.com, is subtitled, “one woman explores how the ‘mindful drinking’ movement is helping people get high on being dry.”
If one of your resolutions for 2018 is to lose weight to run/walk faster and injury free, look or feel better, or be fitter and healthier, the place alcoholic beverages will take in that diet is on your mind. At a minimum, most basic no-frills drinks, like a beer, glass of wine, and single shot of liquor contain at least 100-150 empty calories. Enjoying one is more likely to boost an appetite for food than kill it. It’s a challenge to cut calories without cutting out alcohol. It turns out that drinking less or not at all is a trend these days, or a ‘movement’ in more current language. Manning explains that mindful drinking involves “re-examining your relationship with alcohol by cutting back or tee-totaling”. Persevering with a reduced-calorie diet plan is partly physical, as there’s hunger to deal with, but it’s also an issue of the mind. The perspective that what you are attempting is becoming popular can be a huge boost to attitude and help avoid the mindset of denial. Last Saturday one of the posts was about beer running. The runner highlighted in the featured article in DRAFTmagazine.com was a brewer and wanted to continue drinking beer. It was reported that he lost 180 pounds while running and having a daily beer. He apparently successfully incorporated moderate alcohol intake into his diet. One of the healthiest nutrition plans endorsed by medical experts is a Mediterranean diet, which can include a daily glass of red wine. It doesn’t seem to be absolutely necessary to eliminate alcohol to practice healthy living or lose weight, unless there’s a medical issue. But being mindful of how much, when, and why alcohol is consumed may be one of the best moves to make to accomplish a fitness-related goal. It’s the kind of mental re-training that dieters undertake with food. Manning indicates that women are increasingly engaging in high-risk drinking, 4 or more drinks in a night. The niaa.nih.gov website, Rethinking Drinking, quotes 3 drinks in a day or 7 or more per week for women, and 4 drinks for men in a day, or 14 or more per week. If this issue has been on your mind, take heart. It’s a popular movement you may wish to join. Thanks to Joy Manning for sharing! Be sure to read the entire article. RUN & MOVE HAPPY! https://www.runnersworld.com/health/stop-drinking-alcohol https://www.rethinkingdrinking.niaaa.nih.gov/tools/Calculators/calorie-calculator.aspx https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 https://www.rethinkingdrinking.niaaa.nih.gov/How-much-is-too-much/Is-your-drinking-pattern-risky/Whats-At-Risk-Or-Heavy-Drinking.aspx Earned Runs™ HALF MARATHON WITH ‘SAINTS DAYS’ 5K & 10K Beginner Training Plan January 14 to May 19, 2018; FINAL Plan Parts 1 and 2 are available on the RESOURCES page (and below). This plan is 18 weeks long and picks up from the easy 5k that runners would have completed on New Year’s Eve or Day. The two themed ‘saints’ runs, include a 5K about the time of St. Valentine’s Day, February 14, and a 10K about the time of St. Patrick’s Day, March 17. The 5K is incorporated into the schedule at about weeks 5 or 6, and the 10K at about weeks 9 or 10. There should be a good number of races to choose from if you decide not to custom design your races using Earned Runs bibs. The half marathon would be run on or about the weekend of May 19-20. Events are held that weekend in Cleveland, Chicago, and Denver for example. This plan has a significant taper. Some plans would have scheduled a half marathon a week or two after the 12-mile long run (April 14rd in this plan). You may decide to alter the schedule and run earlier. The USATF.org website has a calendar search that may help you find organized 5K, 10K, and half marathon races. Below Is a link to my half marathon search April 14-May 31, 2018. Change the search parameters to obtain results that fit your needs. RUN & MOVE HAPPY! NOTE: I will train to walk both 5K and 10k events. The past two seasons knee issues have made summer and fall running difficult for me, which may have resulted in part because of winter training and racing on uneven surfaces of hardened snow and ice. This winter I’m walking to train outdoors and will determine whether strength workouts with weights will help with faster finish times in the ‘SAINTS DAYS’ events. The walking modifications to the plan will be shared early this week.final_half_marathon_w_saints_days_2018_part_2_january11.pdf HALF MARATHON WITH 'SAINTS DAYS' Plan Part 1 JANUARY 14 - MARCH 24, 2018 HALF MARATHON WITH 'SAINTS DAYS' Plan Part 2 MARCH 11 - MAY 19, 2018 http://www.usatf.org/calendars/searchResults.asp?city=&state=&country=&associationNumber=&startDate=04%2F14%2F2018&endDate=05%2F31%2F2018&eventType=R&includeAllAges=ON&distanceSelection=halfMarathon&distance=&distanceUnits=&distanceComparison=%3D&prizePurse=&name=&series=&submit=Search&show=25&page=1 “JUST START” readers are told by the title of an article in DRAFT magazine. The piece begins with the story of one runner, so embarrassed by his large size, 380 pounds, to attempt running during the daylight hours that he woke at 3am to get on the road. We learn how he pumped up to finally start. And that he lost a large amount of weight over time. And that he did it without giving up beer, daily. Beer is an essential part of his life as a brewer and as a runner, it's explained. So much so that Jake, (formerly "Big Jake" the article ays) started and ended a 50 mile ultra-marathon at breweries, where he finds a community of support. The article is about getting started, but it is also a reminder that everything about endurance sports doesn’t need to be painful and serious. To persevere in accomplishing a tough goal we can seek encouragement and support from that which we love. Some might involve spouses and children to extend time with family. Others may be motivated by love of outdoor beauty to arrange runs, walks, or cycling efforts in spectacular natural settings. Wanderlust can be satisfied by participating in faraway destination events. Style and fashion followers can find excitement in choice of fitness attire and gear. But let’s get back to beer and running. In all situations involving drinking alcohol, moderation is rightly advised. And so it should be with beer drinking and fitness activities like running, walking, cycling. Jake appears to have successfully managed weight loss while pursuing a career passion. There's a post coming Monday on the "mindful drinking" movement. RUN & MOVE HAPPY! http://draftmag.com/get-started/ The New York Times WELL blog contributor Gretchen Reynolds authored an article, “Exercise Alters Our Microbiome. Is That One Reason It’s So Good for Us?’ that explains very complicated research in understandable terms.
Reynolds discusses in depth the results of a study which sought to determine if exercising for 6 weeks changed intestinal microbe populations in previously sedentary adults. And if reverting back to being couch potatoes during a 6 week ‘washout period’ reversed the exercised-induced changes. Scientists from the University of Illinois at Urbana-Champaign further sought to learn if what happened was different in persons who were lean versus obese at the start of the study Previous work in mice by the same researchers provided clues that this these changes might occur in humans. In addition, the animal research showed that alterations in gut microbes associated with exercise provided some protection from irritation and inflammation in the colon and a healing advantage from their damaging effects. Reynolds details how the study was conducted in 32 men and women and reveals the results, that gut microbe populations did change, but differently in each person. However, she reported, “there were widespread increases in certain microbes that can help to produce substances called short chain fatty acids”. These SCFAs “are believed to aid in reducing inflammation in the gut and in the rest of the body”, and “work to fight insulin resistance, a precursor to pre-diabetes, and otherwise bolster our metabolism”. According to the article and the pre-print research publication, participants who began the study as lean showed the greatest increases in the SCFA-producing bacteria compared with those who began the study as obese. Increased fecal concentrations of the protective substances, SCFAs, was only noted in lean participants. The abstract reported that “exercise-induced changes in the microbiota were largely reversed once exercise training ceased”. It was concluded that the changes were “independent of diet and contingent on the sustainment of exercise”. Earned Runs NOTES from the full pre-print research publication (abstract is online): Volunteers: 32 study participants were aged 25-40; lean subjects had a body mass index < 25; obese subjects BMI was >30. In the lean group, there were 9 women and 9 men; the obese group included 11 women and 3 men. No information was provided on race/ethnicity. Sedentary activity: defined as exercise activity of 30 minutes or less per week for 3 months prior to the study, and a low (10 or less) score on a questionnaire that assessed activity. Participants were instructed to revert to this same sedentary activity level during the 6-week ‘washout’ period (W6), after the 6 weeks of exercise (E6). Exercise: subjects progressively increased activity from 30 to 60 minutes on a treadmill or cycle ergometer, their choice, at levels that increased from 60% to 75% heart rate reserve, on 3 days each week, for 6 weeks. Details on exercise session location and supervision were not provided. Diets: were detailed prior to the start of the study; instruction was given not to make changes throughout the study and to maintain usual eating habits, including alcohol and caffeine intake. Fecal specimen analysis: volunteers submitted fecal specimens (within 30 minutes of collection) for analysis of changes in intestinal microbiome composition, bacterial DNA and gene function, and levels of SCFA. Specimens were submitted at baseline before the study period (E0), after 6 weeks of exercise (E6), and after reverting to 6 weeks of sedentary activity (W6). Body Composition: was assessed by Dual Energy X-ray Absorptiometry at baseline (E0), after exercise (E6), and after the washout period (W6).. Three day menu: Each of 3 days before each fecal collection, all volunteers used the same food menu, eating the same types of foods. Daily diet composition over these days was nearly the same in both groups (calories and percent carbohydrates, protein, and fat). ADDITIONAL study information in the publication not highlighted by the Reynolds article: “Gut microbiota composition was different between lean and obese individuals at baseline” the time period before exercise began. “After exercise training, there was no difference between the groups.” Beneficial changes in microbial composition and SCFA in the obese group were seen with participants with more percent lean muscle and less percent body fat. Body composition changed in both lean and obese persons after 6 weeks of exercise: more lean muscle, less body fat and greater bone mass density. There was also marked improvement in cardiorespiratory fitness as measured by VO2max. All but the BMD increase was reversed by the ‘washout’ sedentary period. COMMENT: At first glance this research is a bit discouraging. It seems to be revealing that lean people are the only ones to greatly benefit, in terms of their gut bacterial health, from exercise. A ‘rich get richer’ message. And that any gains made will be lost if exercise is stopped regardless of BMI. A likely ‘lose- lose’ situation for those with a BMI greater than 30. The study did not provide information on the microbiome of persons with BMI between the lean and obese groups (25 to 30). Or individuals older than 40 years. However, the research details suggest that an individual’s body composition could be the determining factor in the process by which exercise favors the development of a beneficial intestinal microbiome and the production of SCFAs. That key combination is a higher percent lean muscle plus a lower percent body fat. Rather than being a marker for ‘maladaptive’ obesity the researchers propose, high fecal levels of SCFAs “are indicative of healthier body composition and enhanced cardiorespiratory fitness during obesity”. Going out on a limb a bit, the authors also postulate that exercise-induced microbiota changes leading to increased production of fecal SCFAs may “prevent the occurrence or offset the symptomology” of Inflammatory Bowel Disease (IBD). Scientifically there’s quite a bit to unravel in this research, which will require much more research, admit the publication's authors. Exercise is known to provide numerous health benefits, and perhaps now we are learning a bit more about how, they conclude. Earned Runs thinks this work suggests that whether or not you are able to achieve leanness by dieting, if you work to build muscle mass and lower body fat, there is a greater likelihood that regular sustained endurance exercise will produce the advantageous protective microbiome changes identified in this study. Workouts that involve high Intensity interval and strength training may help endurance exercise bring about healthier body changes Bottom line is that we might derive more benefit from running, cycling, and other endurance activities if we also train to build muscle and lose fat! RUN & MOVE HAPPY! https://www.nytimes.com/2018/01/03/well/move/exercise-microbiome-health-weight-gut-bacteria.html https://radiology.ucsf.edu/blog/dxadexa-beats-bmi-using-x-ray-exam-measure-body-composition-fat-loss https://www.ncbi.nlm.nih.gov/pubmed/29166320 ‘SAINTS DAYS’ 5k & 10k are ‘Tune-ups’ for Your 2018 Spring Half Marathon*.
Pete Magill wrote a piece, “Tune-up Races Are Essential to Producing Peak Performances” for RunnersWorld.com in 2011 that provides a SECOND REASON why you might like the HALF MARATHON WITH ‘SAINTS DAYS” training plan that starts Sunday, January 14. The FIRST REASON is that Valentine’s Day (originally and officially “Saint Valentine’s Day”) and Saint Patrick’s Day are winter/spring holidays that inject a bit of color, fun, and group joy into a season that has mostly been cold, wet, and dreary. Spring will not arrive for several weeks or more in most locales, and beyond celebrating past American presidents, there hasn’t been much impetus to generate a party atmosphere during the dark winter months. There are numerous races and fun runs surrounding these holidays that urge people to come out of frigid weather hibernation to test their legs and anticipate the spring and summer running seasons. So, the social purpose of running these themed races is to have FUN! Magill discusses the more serious SECOND training reason for inserting shorter distance races into half marathon training plans, as well as those for 5K/10K’s and marathons. He refers to them as “tune-up” races and says, “While we can simulate many of the physical demands of racing by running hard intervals or a time trial, that simulation is far removed from the experience of toeing the line.” Tune-up races help runners learn to deal with nerves, situations, and obstacles to top performance that they may be faced with on race day he explains, and refers to problems with weather, port-a-potties, and parking, among other issues. With the confidence gained from participating in these ‘practice’ events, runners may be better able to put their best mental and physical games together to achieve a personal win in their goal race. In discussing tune-ups for a half marathon, Magill obtained advice from expert Paul Aufdemberge, who said that a couple races could be run roughly 1-2 months from that event, and that distances longer than 10k should be avoided. The "SAINTS DAYS" 5K and 10K schedule follows this advice. Specific recommendations for tune-ups races before 5K/10K and marathons are also provided by Magill, who sought input from and quoted other competitor-coaches. Each expert cautioned against running too hard in and expecting too much from these events. Regardless of whether you’re training to run a half marathon later, consider wearing your heart on your sleeve (or bib) for Valentine’s Day and going “green” on St. Patrick’s Day by planning personal or organized races in celebration of those holidays. FOR REASON #1. There’s less than one month until February 14 and after that a wee bit more than a month until March 17. These FUN runs can break up the long stretch of winter running from now until spring. RUN & MOVE HAPPY! *Updated post from 2017 http://www.runnersworld.com/race-training/tune-up-for-successful-racing MOBILITY, FLEXIBILITY, STRENGTH, BALANCE, & MORE Are you ready to begin training for the HALF MARATHON with SAINTS DAYS 5K& 10K? If so, commit to performing the pre-run hip girdle MOBILITY (Myrtls) and FLEXIBILITY (dynamic warm-ups or “DWarmups”) routines. Resolve to be kind to your soft tissues by performing post-run STRETCHES and foam ROLLING work that is incorporated in this plan along with the days of running.
Don’t forget the upper and lower body STRENGTH training. It doesn’t need to be complicated; a strength session is scheduled for one day each week initially and there’s an option for a second session later in the plan. Potential workouts have been featured in recent blog posts. Most trainers will say it’s good to mix-up or rotate strength exercises, such that you never quite become comfortable performing them. Select several to rotate for this training plan. Any lower body exercise that can be performed standing on one leg will increase the difficulty and also work on improving BALANCE. To prevent falls, have stable support structures nearby, regardless of fitness level. Trainers for young and fit athletes, like football players, nearly always warn that even sport elites can initially be a bit unbalanced performing new exercises and dynamic warm-up’s. CROSS TRAINING is another option on non-running days; a chance to try new activities and save your legs. The RESOURCES page has links to suggested routines for these workouts; a few include video demonstrations. Below is a sampling: CLASSIC LOWER BODY exercises that can be performed without extra weights include: Lunges: forward, reverse, side/lateral, and forward with rotation Bridges/hip raises: both feet on floor (easier), single leg (harder); on stability ball (harder) Squats: front and split Side leg raises: without (easier) or with a resistance band (harder) Clamshells: without (easier) or with a resistance band (harder) Resistance bands walks: lateral and “box” stepping CLASSIC UPPER BODY exercises that can be performed without extra weights include: Push-ups (variations) Triceps dips Floor “Y’, “T”, “W” and “I” arm raises; done on stability ball (harder) https://www.youtube.com/watch?v=nHfkpPYSgzs CLASSIC CORE/STABILITY exercises include: Planks: prone, sideways, supine; there are many easier/harder variations Dead bugs: without (easier) and with a stability ball (harder) Mountain climbers (many variations) BALANCE exercises: One leg stand: harder on unsteady surfaces (folded towel, pillow, Bosu) or with closed eyes Step downs: front, side, and back http://www.knee-pain-explained.com/knee-strengthening.html EARNED RUNS plans strongly EMPHASIZE the IMPORTANCE of this work to INJURY PREVENTION over the course of the training period by scheduling these components on ON THE DAILY/WEEKLY PLAN. Most training plans will recommend similar supportive work on mobility, flexibility, balance, and strength, but won’t schedule the actual sessions on specific days. However, be aware that you can customize the plan and change things up to meet your needs. For example, the "Dead Bug" is a safe and effective (abdominal and back) core exercise scheduled every Wednesday, but another exercise can be substituted and it can be performed any day(s). Your 2018 running season officially begins! RUN & MOVE HAPPY! THERE'S A NEW FAD that seems to have originated on the West Coast but has taken hold in other ‘pockets’ around the country. Lindsey Bever authored a great piece for The Washington Post, “‘Raw Water’ is the latest health craze. Here’s why drinking it may be a bad idea” that doesn’t need much explanation, once you’ve read the title. But is definitely worth the read.
To avoid additives like fluoride and chlorine and contaminants like lead, and to gain natural minerals and beneficial probiotic bacteria, proponents are successfully selling some on the idea of drinking untreated water. And selling what’s referred to as “captured’ water at very high prices. Scientists who are responsible for preventing the spread of waterborne infections through public systems applaud the concern that has arisen about water safety. However, the piece cautions that “by shunning recommended water safety practices, experts warn, raw water purveyors may also be selling things you don’t want to drink- dangerous bacteria, viruses and parasites.” That’s right, parasites! Yes, minerals might be eliminated through filtration methods, but these same minerals are also present in foods, and can be obtained by eating a healthy diet, experts referenced in Bever’s piece say. They feel the advertised benefits of raw water are not worth the risks. It is pointed out that, “lack of clean water kills hundreds of thousands of children each year” around the globe Invisible dangers lurk in drinking water captured and bottled directly from a spring. It may appear to be clear and taste fresh, but not be clean. “The cleanliness of the water, they say depends on things you can’t see- whether herds of elk or moose or caribou have relieved themselves in a stream that you’re drinking from and left it full of parasites. Or whether there has been groundwater contamination from naturally occurring elements such as arsenic, radon, or uranium, or from pesticides and other chemicals”. The experts should have had you at “parasites”. I lectured medical students at Michigan State University. One of the most unpopular topics in gastrointestinal pathology was parasitic infection. To students it seemed such a rare illness, and they weren’t eager to spend time learning the material. And parasites can burrow through tissues and migrate from the gut to the lung and liver and even the eyes. It was a disgusting topic. Two of the GI diseases we talked about were giardiasis and cryptosporidiosis; both contracted by drinking untreated or incompletely treated water. If any former students are reading this I hope you remember how the diseases were differentiated by me and Dr. Mulks (hint: ‘Crypto’ in public systems v Giardia in streams, beaver ponds). There’s always another side to such discussions, and an article in the New York Times provides more of the arguments put forth by proponents. Read before you buy this dangerous and expensive substance. RUN & MOVE HAPPY! https://www.washingtonpost.com/news/to-your-health/wp/2018/01/03/raw-water-is-the-latest-health-craze-heres-why-drinking-it-may-be-a-bad-idea/ https://www.cdc.gov/parasites/crypto/gen_info/infect.html https://www.cdc.gov/parasites/giardia/index.html https://www.nytimes.com/2017/12/29/dining/raw-water-unfiltered.html STRENGTH SESSION THAT MAY WORK FOR ‘SAINTS DAYS’ PLAN. Sara Lindberg has put together a strength workout in an ACTIVE.com slideshow article “20 Minute Bodyweight Workout for Weight Loss”, with ten exercises that could be used on strength days of the HALF MARATHON WITH ’SAINTS’ DAYS’ 5K & 10K TRAINING PLAN.
The ‘SAINTS DAYS’ plan alternates upper and lower body strength workouts on 1-2 days each week. Two to three days per week of strength sessions would be ideal, but one workout/week is better than none. Scheduling it as part of race preparation may be the first and only nudge new runners will receive to incorporate strength work into training. This routine can be switched for a lower body session in the plan; it has 5 exercises that primarily work the hips and legs (squats, lunges, jumps, glute bridge, superman). There are 5 exercises that build core strength and help improve posture and trunk stability. They are listed below (with muscles worked added in parentheses) What’s great about this particular workout is that the movements in each exercise are relatively simple, except for “The Hundred”. The demonstrations are straightforward (there’s an additional reference to help with learning proper technique for the Hundred). The directions given by Lindberg say you should repeat the entire set 2-3 times. If you’re not familiar with these exercises the going may be slow at first, 20 minutes will slip by quickly, and you’ll only have time for one set. If you find the entire workout is too much for the time you have, break it into 2 sets of 5, each performed on a separate day. Select 2-3 exercises that are more difficult and add 2-3 that are easier for each set. Trainers and coaches will recommend changing up routines periodically to challenge muscles in with different moves, but mentally it can be hard to do this. Try this workout. If you don’t like it, continue to try others. Take exercises you do like from each workout and create your own. Even if exercises are described as working the same muscle, if the basic move is different, functionally the muscles will be challenged in a different way. For example, squats and forward lunges both work the quadriceps muscles but they will strengthen the legs a bit differently. I plan to keep this routine on hand to use for one workout a week January to June. I’ll need 2-4 others that use weights, part of keeping my resolution to weight train. I can run through it quickly in the early morning at home in front of the TV and catch up on weather, sports and, ugh, news. Exercises are listed below for ready reference. I write my list lengthwise on a business envelope, folded in half, with a different workout on each side. I keep this and other ‘envelopes plans’ in a plastic bag with ear buds and a resistance band, which I take with me wherever I workout. Including in my suitcase when traveling. Good luck putting together your strength work plan! Perhaps this routine will be of help. RUN & MOVE HAPPY! https://www.active.com/fitness/articles/20-minute-bodyweight-workout-for-weight-loss *further demonstration http://www.dummies.com/health/exercise/pilates/how-to-do-the-pilates-hundred-exercise/ EXERCISE LIST -Squats with side leg lift (quadriceps, hamstrings, gluteal, calf, lower back, abdominal muscles). -Push-ups (pectoral, deltoid, triceps, biceps) -Plank jacks (same as planks plus more effort to stabilize) -Forward alternating lunge (quadriceps, gluteal, hamstring, calf, lower back muscles) -Plank (abdominal, lower back muscles) -Squat jumps (quadriceps, hamstrings, gluteal, lower back, and abdominal muscles). -Superman (upper and lower back, gluteal, and hamstring muscles) -Bird dog (upper and middle back, shoulder, glutes, abdominal muscles) -The Hundred (abdominal muscles)* -Single leg glute bridge (gluteal, abdominal, lower back, quadriceps, hamstrings, and inner thigh muscles) THE 2018 HALF MARATHON with SAINTS DAYS 5k and 10K Training Plan
(FINAL DRAFT) is now available on the RESOURCES page. There will be one more check before the first day of training Sunday January14. There aren’t likely to further edits; it’s just a precaution to find mistakes It’s a good idea to look it over. Remember with any plan there is some wiggle room to make changes. The long run day in this plan is on Saturdays. Some might find it more convenient to shift the schedule forward or backward such that this run falls on Fridays or Sundays. Initially the runs are shorter in distance, but as the plan progresses will require a considerable time commitment. Check your school, social, and work calendars to determine if alterations now will help you persevere in the later months of the plan. Note that dates of the 5K St. Valentine’s Day and 10K St Patrick’s Day races in the plan fall on weekends before and after the actual holiday. Search online for organized events as soon as possible so that you can write the specific date on your calendar. Because these themed races might be held on any weekend day near the saint’s feast day (February 14 and March 17) you’ll need to personalize the plan once you register for these races. Remember, a custom race can be arranged if you use Earned Runs bibs for these events! Walkers can follow the same plan to participate in a 5K and possibly a 10K. RUN & MOVE HAPPY! Part 1 Part 2 “The Only Fitness Resolution We Need: This New Year’s resolution has nothing to do with losing weight or setting a new PR,” item from MotivRunning.com by Susan Lacke is a great article.
It is INSPIRATIONAL on two levels. Lacke’s writing lifts up the person who may wish to run a race, become an athlete, or greatly improve physical functioning, but who has not been able to overcome current-status inertia and take the first big step toward a fitness goal. The story she tells about her own journey to become the running enthusiast she is today is amazing. I read articles routinely and pass those that seem useful on to others. There’s usually a little blurb introducing the author, which briefly describes that person’s fitness related accomplishments. The story behind the blurb is not told. I tend to look at these accomplished experts as, well, experts. It doesn’t occur to me that they may have struggled like I have, or experienced a time when their confidence was so low it was almost non-existent. In this article, Lacke tells her story. How she started out, with almost no aspirations to become a serious runner, who would come to write columns about the sport. She gives credit for her personal transformation to the friend of a friend, Carlos, who sent her a 5k training plan and skipped the usual joke she was expecting. Thus, the story leads us to the second level of inspiration this article provides. The “cheerleader” level. Lacke describes a situation in which a person announces an ambitious goal to be better in terms of fitness or health, but receives less than encouraging reactions from friends, online acquaintances, and skeptical fitness buffs. That person likely fails, possibly because no one “wholly believed they could beat the odds”, she says, that statistically predict failure instead of success. In 2018, the columnist challenges those of us who are able to lead the cheering section for others to resolve to be “better people” while we’re trying to be better athletes. To “change the trajectory of someone else’s life” by offering active support to newbie achievers. This article hit me in the heart. Her call to be a booster for others is what Earned Runs was founded to do. To encourage and enable people with timid but real aspirations to take the bold step of working toward a fitness goal. It could be to run a 5K, or walk one. Other challenges might be to swim a mile, perform 20, 30, or 40+ push-ups, burpees, chin-ups etc., or improve mobility and balance. Earned Runs wants to serve as that better person, who has faith in every would-be athlete and actively proves it by providing supportive materials. I found that a personal racing bib, folded in a pocket, taped to the refrigerator, or tucked inside my planner, can be a silent cheerleader. Especially If I’ve written my goal and tracked my progress on it. Consider trying this. Regardless, know that Earned Runs believes in and is willing to help you. RUN & MOVE HAPPY https://www.motivrunning.com/running-life/inspiration/new-years-resolution-need/
CAN A JOURNAL HELP? WHY? MUST IT BE A BULLET JOURNAL? The BuJo (Bullet Journal) craze has made it seem that traditional to-do list pads and ruler-lined pages in a student notebook are not great at helping us organize our lives. Well at least they are not as likely to motivate and inspire as the use of the dot-grid page-filled journal made famous by the popular doodling activity. BuJo has been promoted by creator Ryder Carroll as “the Analog System for the Digital Age.”
Jessica Stillman, who writes about witnessing the birth of the BuJo movement in a July 2017 article for Inc.com, sought to answer for readers whether it worked as advertised by organization and self-help gurus to improve productivity. First, she briefly defines the activity. Then she references an article in The Guardian which outlines in greater detail the scientific reasons why bullet journaling may or may not be beneficial to health and everyday life. In a nutshell, Stillman explains that BuJo challenges practitioners to create a year-long, indexed and cross-referenced system of lists and notes, which can cover anything from “reading lists to life goals”. Tasks, jotted down daily or monthly, can be scheduled, checked off when completed, or relocated to other sections of the journal. Hand drawn symbols, pictures, and doodles illustrate and “add extra meaning to thoughts or events”. The official BulletJournal.com website seems to see its system as a creator of community, a way of life. BuJo does not appear to be merely selling a notebook with dotted pages; it’s promoting a method of organization, inspiration, mindfulness, and connectedness. Before purchasing journaling materials, consider learning a bit about the system. It might influence your choices. The difficulty is that there is SO MUCH written about it that there’s the risk of getting lost in the jargon forest of the enthusiasts. These two articles have the specific purpose of presenting information that explains WHY keeping a journal in general might be life-changing, as advocates claim. The gist of the scientific evidence discussed in the mostly positive Stillman BuJo article is that 1) merely unloading thoughts onto a journal page can be a healthy mental health exercise; 2) writing to-do lists can help keep uncompleted tasks from intruding into thoughts; and 3) doodling may free the imagination and assist with generating “productive periods of activity” and creativity. The Guardian article, written by Nicola Davis a bit earlier in 2017, is more skeptical that the practice will benefit everyone who tries it. But she offers a much more exhaustive examination of the trend’s origins and growth, and what it has to offer those who adopt the list-making system. Both articles conclude that not everyone will be organizationally fulfilled by bullet journaling. But if runners and other athletes are willing to attempt much more disruptive and potentially dangerous practices to improve performance, like living at high altitude (legal) or blood doping (illegal), BuJo-ing seems comparatively tame and low-risk. The expense of a journal and colored writing instruments, plus the time to doodle, would be on the line. I’m not sure a journal is needed for organizing all of my life, but perhaps it will be amazing at motivating and keeping track of fitness-related activities. The dot-grid products are a somewhat expensive, about $25. Earned Runs has found a plain, $12-16, line-ruled notebook that might also be up to the task. The DesignWorks Ink, Standard Issue No. 12, Split Twin-Wire Bound Personal Notebook is stripped down and all business. I like the way each of the 92 pages might be utilized as a calendar/diary, with the months and dates printed in the top header. It measures 6 x 8.25 inches, large enough to hold Earned Runs bibs between its covers. It has a “bullet template” page finder. The spiral binding allows flipping the pages so that each can lay flat and be exposed to full view every day. I had a weather record calendar like this for years and found it easy to use. There is a little more research needed on my part to select other products to trial this year. I made a New Year’s resolution to organize my fitness work that is convenient for travel. What are your suggestions and experiences? Are you game? Or, been-there-done-that-over it? RUN & MOVE HAPPY! NOTE TO MEN: MindJournals.com aims its recommendation for journaling at MEN who might think these activities are less-than manly. It website banner reads: "Become a Stronger Version of the Man You Already Are". https://www.mindjournals.com http://bulletjournal.com https://www.inc.com/jessica-stillman/can-a-complicated-bullet-journal-help-you-get-more.html https://www.theguardian.com/lifeandstyle/2017/jun/11/bullet-journalling-can-you-write-your-way-to-happiness FROM ROCKFORD MICHIGAN! Kristin Austin reported in February 2017 on mlive.com of a local Michigan athlete who developed a protein cookie to help with her triathlon training. Rebecca Cruttenden started baking her own creations in order to have a ready source of protein. Not caring much for bars, but loving to bake, she put her talent to work. A founder and director of Team Orphans, the seven-time Ironman finisher has raised over $203,000 in the last seven years through her racing. The money has funded adoption grants that help children with special needs to find “forever homes”. The Ironman competitor works with six adoption agencies throughout the nation as director of Team Orphans, as well a West Michigan agency, Bethany Christian Services. Cruttenden started making peanut butter chocolate chip cookies about 5 years ago for her personal use, as a substitute for the PB&J sandwiches that fueled her training. She was encouraged by her husband to turn the cookie-making effort into a business, which was established in May 2016. Ultimately, she was inspired to change the cookie name to Clara (Clara Cookies), after a little girl who was helped by Team Orphans. What makes this cookie-making special is that, according to the website, 100% of profits are donated to Team Orphans for adoption grants. And the business is 100% run by volunteers. A local organization, Camp Rodger, allows the business to use its commercial baking facility. The facts: 4 flavors (peanut butter chocolate chip, lemon poppy seed, double dark chocolate chip with roasted almonds, coconut dark chocolate chip); 8 to 13 grams protein, 180-350 calories. Nutrition labels show that each cookie is about 60-66 gm, is gluten free, and contains eggs and soy. Nuts are also a source of protein in two of the flavors, milk in 3 flavors. The cookies are great tasting and pleasantly filling. They are not heavy or sweet. Opinions vary as to what ingredients combine to make the nutritionally 'best' protein bars (in this case, cookie) if online articles are consulted. You'll need to read the label and decide for yourself. Clara Cookies can be ordered online and are sold at about 30 local/regional stores. Just before Christmas time the bike stores I checked were out of this product; I found two of the flavors at an outdoor sports outfitter retailer. Call ahead if you're local and wish to buy at a store. It’s worth trying these 100% charity-supporting cookies if you’d like to use your heart to help train your muscles. RUN & MOVE HAPPY! http://www.mlive.com/rockford/index.ssf/2017/02/rockford_athlete_turns_protein.html http://www.claracookies.com https://www.facebook.com/Claraproteincookies/www.facebook.com/Claraproteincookies/ https://camproger.org KNOW, KNOW, KNOW THE ROW in order to expertly cross-train with a rowing machine on non-running days. Jaclyn Emerick helps readers “decode” the dashboard on a rowing machine in her article for SHAPE.com, “How to Use a Rowing Machine for a Better Cardio Workout”. By learning what the numbers mean, especially the time and distance buttons, a goal workout can be programmed. Rather than jumping on and randomly rowing, she indicates, better to have a strategy that will lead to specific fitness results.
Her article links to a total body rowing workout you might wish to try, from her expert source at CityRow, a New York City studio. However, this workout doesn’t seem to incorporate the actual rowing activity. Instead it demonstrates how to perform non-rowing exercises using the machine. I found another workout from Lauren Mazzo, also for SHAPE.com, which breaks a rowing workout session into warm-up, upper body, lower body, and core circuits. A distance (meters)-defined rowing component is alternated with each bodyweight exercises. It looks awesome! This information will definitely be useful to me because I mostly row on a whim, not intending to perform a rowing workout. I happen to see someone on the machine and get the idea to round out my gym visit by rowing for a certain number of minutes. I hadn’t ever considered using it with other bodyweight exercises, as done in the Lazzo routine. A speed rowing machine segment was incorporated into each of the two Orange Theory Titness classes I attended last year. Despite that exposure, I did not recognize the potential of the machine in the design of a personal routine before seeing Lazzo’s piece. It’s possible that others have been relatively clueless, like me, when it comes to modern rowing machine workouts. Perhaps not; everyone else is smarter. Regardless, look these over; one or both might be useful during the cold weeks of winter when aerobic activity is most likely to be taken inside, by those with access to a fitness center. If you don’t, it might be possible to substitute jumping jacks (traditional or modified) for rowing in the Lazzo workout. Just a thought. One more thought: gym policies may not allow you to tie up a machine for an entire personal workout, getting on and off to complete each floor exercise after rowing. Or there may not be sufficient space on which to perform the bodyweight exercises. Be prepared to experience logistical difficulties. It might help to ask staff for advice on times the machine is likely to be available or for help moving a machine. Courtesy is a must. RUN & MOVE HAPPY! https://www.shape.com/fitness/cardio/how-use-rowing-machine https://www.shape.com/fitness/workouts/full-body-rowing-workout-burn-crapload-calories https://www.shape.com/fitness/workouts/low-impact-hiit-rowing-machine-workout http://www.cityrow.com https://www.orangetheoryfitness.com HALF MARATHON WITH 'SAINTS DAYS 5K AND 10K BEGINNER TRAINING PLAN will begin January 14, 2018. If one of your 2018 Resolutions is to run or walk a race, Earned Runs may be able to provide you with a daily training plan that starts January 14. It takes you through the middle of May, when you would complete a half marathon. Prior to that effort you would complete a 5K near the St. Valentine’s Day weekend in mid-February and a 10K near the St. Patrick’s Day weekend in mid-March. Each of these races is intended to serve as a ‘tune-up’ competition for the half marathon. However, if you are not interested in the longer distance race, you can use the plans to provide a daily training schedule through the winter. Spring begins a bit later in March, so you can go your own way after the St Patrick’s Day event. The helpful aspect of all Earned Runs training plans is that they encourage mobility and strength work, so are not exclusively focused on simply running or walking sessions. Check out the DRAFTS for the 2018 Plan, parts 1 and 2. Perhaps you’ll want to use them to guide you toward accomplishing fitness goals for the year. RUN & MOVE HAPPY! Free download Earned Runs HALF MARATHON WITH 'SAINTS DAYS 5K &10K PART 1 DRAFT Free download Earned Runs HALF MARATHON WITH 'SAINTS DAYS 5K &10K PART 2 DRAFT |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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