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TODAY IS ST. VALENTINES DAY XOXO!
Some of you will run a 5K (or ran one the day before). For obvious reasons on this holiday, the mind runs turns to LOVE. Do you have a course you LOVE TO RUN for training? If you don’t, think about finding one for yourself, even if you must drive a fair distance to get to it. Because of the effort that goes into the long endurance runs of the weekend, ESPECIALLY IF YOU’RE PREPPING FOR A HALF MARATHON OR MARATHON, map one for this day. It can be deserving of love because: 1) it’s easy, 2) it’s hard, 3) it has a great view 4) it has a restroom 5) it has a potable water source, 6) you see lots of other runners, 7) you encounter few other runners, or combinations of these characteristics. If you’re lucky you have more than one course you love. An advantage of competing with an EarnedRuns bib, is that you can design a race on this same course! RUN HAPPY!
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I SOMETIMES CREATE WEIRD COURSE PATTERNS on my training runs without giving it much thought. These up-and-down-street or round-and-round-block courses, repeated on the same roadways, are captured by my phone’s GPS distance tracker app. Mostly this seems necessary when the wind + precipitation makes the run a bit choppy. It helps me avoid spending too much time at one stretch running headlong into the “weather”. Other times the reason is to run a course that is lighted in the dark mornings or is cleared of snow or ice. Until now I haven't had a design in mind. This item in Competitor.com shows how clever runners have turned crazy running into an art form... I'm inspired!
http://running.competitor.com/2016/02/photos/photos-clever-runners-use-strava-to-create-art_144261 WEATHER OUTDOORS GETTING YOU DOWN?
Mario Fraioli has 3 treadmill workouts to help you feel like you're making progress in training when running outside is challenging. Use ONE OF THEM as the run you might do on HILL REPEAT or TEMPO days. I want to do the hill climb routine! RUN HAPPY! http://running.competitor.com/2014/12/training/3-kick-ass-treadmill-workouts-get-winter_120503 IT’S NEVER TO LATE TO WORK TOWARDS INCREASING YOUR LEVEL OF FITNESS
FRIDAY FEBRUARY 5, 2016 WAS "NATIONAL WEAR RED DAY" Wearing red would have shown that you "support educational programs to increase WOMEN’s awareness and critical research to discover scientific knowledge about cardiovascular health" according to the American Heart Association site. I am sorry to have missed that recognition day, because recently published research shows that a prior higher fitness level is linked to a reduced risk of early death after first heart attack in WOMEN and MEN. A CBS ARTICLE discussing this research goes into greater detail. So, even if you suffer this scary health event, there is some reason to be optimistic if you have a higher level of fitness beforehand. The original research article published in the Mayo Clinic Proceedings concludes that “high baseline EC” or exercise capacity, measured by a treadmill stress test performed an average of 6 years before 2061 patients experienced a myocardial infarction (MI), “was independently associated with a significantly decreased risk of mortality at 28, 90, and 365 days after a first MI.” The patients were an average age of 62 years +/- 12 years. The authors go on to say that this represents “further evidence” that it is a worthwhile strategy for clinical doctors to promote adequate physical activity as a means to improve EC in their high-risk patients” and that a high level of fitness is an “important protective factor against both the INCIDENCE of MI and SURVIVAL AFTER a first MI episode." I added the capital letters in that sentence, as this is the first study to establish the effect of prior fitness after such an event. The authors used statistical methods to see if the results would be the same if patients had in reality changed their fitness level between the time of the test measurement and the MI, a period as far out as 6 years. It was! In patients measured 3 years before the MI, the evidence was even stronger! If you or a family member has a high risk for heart disease, it’s never too late to pick up the pace and exercise 30-60 minutes a day, most days of the week. YOU CAN POTENTIALLY REDUCE some of the influence your “bad” genes and body habitus (waistline) have on your health! RUN HAPPY! NOTE: If you’re wondering how the test was run, the following is the described method: “The treadmill speed was set initially at 2.7 km/h and then increased to 4.0, 5.4, 6.7, 8.0, and 8.8 km/h at minute 3, 6, 9, 12, and 15, respectively. In the first 3 minutes, the grade was set at 10%, followed by a 2% increase every 3 minutes. The patient exercised for 3 minutes in each stage. If necessary to complete the test, patients were allowed to hold on to the handrail for support and balance. Exercise capacity, expressed in estimated metabolic equivalents (METs), was calculated with the treadmill controller system (Q-Stress, Quinton Instruments) using achieved speed and elevation and was categorized into 4 groups: less than 6, 6 to 9, 10 to 11, and 12 or greater METs.” https://www.goredforwomen.org/…/get-…/national-wear-red-day/). http://www.mayoclinicproceedings.org/article/S0025-6196%2815%2900935-0/pdf http://www.cbsnews.com/news/how-much-exercise-does-your-heart-really-need/ WEBSITE WEDNESDAY (kind of a repeat from last week):
Apparently it’s not too difficult to predict when people in gyms will give up on their fitness-related New Year resolutions. Gold’s Gym does it each year using the previous year’s check-in data at their fitness centers. In 2016 it was yesterday, February 9, according to an article in USA Today; in 2014 it was February 18. Do runners follow this pattern too? Or keep following their training plans because there is a goal race to work towards? This is one more REASON I think it's so very important not just to run, but to COMPETE! This post repeats the message of last week’s WEBSITE WEDNESDAY topic: WHY COMPETE? What about you; are you sticking with your plan, or have you fallen off the "cliff"? RUN HAPPY! http://www.usatoday.com/story/life/2016/02/07/fitness-resolutions-die-heres-how-revive-them/79634598/# LOOKS LIKE THERE WILL BE THREE MOVIES that will deal with the Boston Marathon bombing that occurred in 2013! One is "Stronger" that will involve Jake Gyllenhaal, another is "Patriot's Day" with Mark Wahlberg, discussed in the two items with links below. The third is "Boston Strong", about which less is known. There is word that Casey Affleck will no longer be a part of that project, which is disappointing.
STILL I can't wait to see them! https://www.bostonglobe.com/lifestyle/names/2016/01/20/wahlberg-gyllenhaal-town-prepping-for-their-movies-about-boston-marathon-bombing/2kzkVvRfgtCrjcFDfpqAiO/story.html http://running.competitor.com/2016/02/news/jake-gyllenhaal-to-star-in-and-produce-boston-marathon-bombing-movie_144435 http://www.slashfilm.com/boston-strong-daniel-espinosa/ UNFORTUNATE KRISPY KREME CHALLENGE RACE OCCURRENCE
This story is circulating. What's hinted is that the donut eating part of the race was related to the incident, although it was not. According to online reports, like this one, the Krispy Kreme Challenge runner began the race and did not make it to the 2.5 mile mark where the donuts were distributed. He only ran about a mile. This race has successfully raised funds for charity for over 10 years, almost $1million as of 2015. Possibly race organizers will consider making changes in what will represent the actual "CHALLENGE": running 2.5 miles to the KK shop, then running the return 2.5 miles after eating the full dozen, which they must do in under an hour, to win. Runners registered as "CASUAL" are not required to eat the glazed beauties but are not eligible to win, according to the official race site. There are team competitions too. Personally it seems like a bigger challenge NOT TO EAT donuts for the sake of a great charity. I hope the race survives this incident. THIS IS NOT A DEFENSE OF EATING A DOZEN DONUTS at one time; eating one every so often seems to be something many should be able to enjoy without guilt. http://runningmagazine.ca/man-dies-at-krispy-kreme-donut-challenge-in-u-s/ http://www.krispykremechallenge.com/faq/ LOOKS LIKE THERE WILL BE THREE MOVIES that will deal with the Boston Marathon bombing that occurred in 2013! One is "Stronger" that will involve Jake Gyllenhaal, and another is "Patriot's Day" with Mark Wahlberg, discussed in the two items with links below. The third is "Boston Strong", about which less is known. There is word that Casey Affleck will no longer be a part of that project, which is disappointing. It was a horrible day, but perhaps the movies, by reminding us of the heroics of the responders, the courage of the survivors, and the resilience of the city, will counteract the evil of the act itself.
RUN HAPPY! https://www.bostonglobe.com/lifestyle/names/2016/01/20/wahlberg-gyllenhaal-town-prepping-for-their-movies-about-boston-marathon-bombing/2kzkVvRfgtCrjcFDfpqAiO/story.html http://running.competitor.com/2016/02/news/jake-gyllenhaal-to-star-in-and-produce-boston-marathon-bombing-movie_144435 http://www.slashfilm.com/boston-strong-daniel-espinosa/ WEEK 4 'SAINTS DAYS" 5K AND 10K TRAINING PLAN STARTS today. For those of you who have scheduled a St. Valentines Day 5K, the last day of this week, February 13 (or the first day of next week Sunday February 14) is RACE DAY!!!
This is the last week you'll be running 3 days. Next week will have 4 running days. See the website RESOURCES page for the full plan pdf. RUN HAPPY! Tony Gentilcore discusses muscle soreness after exercise (in an article in Active.com) known by both physiologists and athletes alike as delayed onset of muscle soreness, or DOMS, and whether it is a desirable end-result of workouts or an outcome to be avoided.
This soreness is thought to be the caused by exercise-induced muscle damage (EIMD) and the resulting inflammatory response, which can exacerbate the damage. The extent of EIMD depends on factors that include type, intensity, and duration of exercise as well as the athlete’s “habitutation” or tolerance to that exercise (there would be little habituation to the performance of new exercises or those done infrequently. The effects of EIMD include temporary decreases in muscle strength, rate of force development, and range of motion, accompanied by swelling and the sensation of soreness. Certain cell proteins will leak into the blood from damaged tissues and can be measured; the most well known are lactic acid and creatine kinase. Although these effects may last only a few days, anyone who has experienced them knows they can interfere with continued enthusiastic participation in training or top performance in competition that is scheduled in those days. Thus, there are many reasons to find and apply “cures” for DOMS! Commonly used “treatments” include foam rolling, massage, intake of nutritional supplements, and the wearing of compression garments like tights, socks, or sleeves (during and/or after exercise). I looked to the medical literature to find out if foam rolling or the wearing of compression garments are scientifically proven to be of help in reducing DOMS. (See the links below) The findings are not entirely clear. Mostly this is because research protocols can use a variety of subjects, methods, and analyses to measure an outcome. Another reason, which we all know by viewing numerous YouTube video demonstrations of routines online, is that there are different ways for athletes to apply the “treatments”; thus exactly “what” is studied can also vary. To help get around the difficulty of research differences that make comparison difficult, the scientific literature on a given topic can be assessed for a common outcome (does it work or not) by the performance of a review or meta-analysis. All the articles that have been published on a subject, which can be fairly compared to one another (like an “apples to apples” comparison), are assembled and the results examined. In evaluating methods to speed recovery from or reduce DOMS, the reviews of foam rolling and the wearing of compression garments showed no harmful affects and some positive measurable benefits as well as perceived benefits. It is difficult to remove the placebo effect from the studies on foam rolling (either you foam roll or don’t foam roll) so perception with this routine can be tricky to assess. THE BOTTOM LINE: You must try these methods yourself to determine whether they work for you, and the specific conditions under which you seem to be helped. There is a good chance you will experience a positive benefit. Even if you only perceive a benefit, that perception can work to help you persevere in a reasonable and safe training plan, and achieve your running goals. RUN HAPPY! http://www.active.com/fitness/articles/should-your-muscles-be-sore-after-every-workout http://www.ncbi.nlm.nih.gov/pubmed/26618062 (foam roller) Cheatham SW et al. 2015 http://www.ncbi.nlm.nih.gov/pubmed/25968853 (foam roller) Schroeder AN, Best TM. 2015 http://bjsm.bmj.com/content/48/18/1340.abstract (compression garments) Hill J, et al. 2013 http://www.ncbi.nlm.nih.gov/pubmed/26522739 (compression garments) Marqués-Jiménez D et al. 2015 7 TRAINING TIPS FOR FIRST TIME HALF MARATHON RUNNERS 1. Build a base 2. Pick a training plan 3. Think quality over quantity 4. Cross-train 5. Find a training group 6. Research the race 7. Rest Thad McLaurin, in an Active.com piece, lays out great advice for runners wanting to run a half-marathon, some of which has been discussed and incorporated into the Earned Runs training plans (tips listed above). The NUMBER 1 tip is to “build a base”. This is language that would be familiar to high school or college cross-country team runners! Typically the coach recommends a summer running program in which team members accumulate hundreds of miles over the school break in preparation for the fall season. The purpose of running these miles is to build a strong aerobic foundation or “base” on which the later drills can build speed. If you're interested in learning more, Runner’s World has an article that more fully explains how base-building miles should be run (80% of miles run slower than race pace but faster than recovery pace; 20% run at higher intensity). It also makes the point that wintertime is a great opportunity to build a base for the summer race season, for those of us not in school. In base-building to prepare for a half marathon training program, McLaurin advises runners to have a longest run of run at least 5 miles distance or a weekly mileage of 15-20 miles. If you are following the EarnedRuns™ “SAINTS DAYS” Plan you will have completed a long run of 5 miles distance by the end of WEEK 4 (February 13 if you did not run a 5K that day) and run a week’s total of 16 miles by the end of WEEK 6 (February 27). So you have been in the process of building a base for half marathon training!!! IF YOU WISH TO USE THE “SAINTS DAYS” PLAN AS A BASE BUILDER FOR AN UPCOMING half marathon and NOT as a lead-up to a best time for a 10K race, skip the “taper” process of WEEKS 8-9 (the taper calls for decreasing mileage in the 1-2 weeks leading-up to a race). Instead, repeat the WEEK 7 schedule those weeks, in which you run 17 miles total. In the meantime, search for a half marathon race about 12-16 weeks later and find a plan that suits this timeframe (the NUMBER 2 tip). Many longer distance races offer a free plan to participants. Such plans won’t’ necessarily fit YOUR schedule. McLaurin suggests and explains (the NUMBER 3 tip) how to “think quality over quantity” by choosing a plan with 2 base maintenance runs + 1 “mid-week tempo run” + 1 “weekend long run”. This is great advice to help you evaluate the various plans. The remaining tips are worthwhile reminders that there is more to training than just plain running! There should be strength/cross training and rest days in a good plan. I enjoy reading these kinds of articles because there is always a nugget of information that is new, or that finally I am recognizing as important, and because they reinforce principles of training that I need encouragement to follow. In more than 40 years of running/competing, there is always something more to know! RUN HAPPY! http://www.active.com/running/articles/7-training-tips-for-your-first-half-marathon http://www.runnersworld.com/race-training/build-a-better-base PREVENT INJURY, RECOVER FROM STRENUOUS WORKOUTS, INCREASE CARDIOVASCULAR FITNESS: Vacations in warm weather (think mid-winter or spring BREAKs) venues often include much appreciated poolside relaxation. It’s not easy to fit in a scheduled training or running session when the cool blue pool and warm shining sun beckon, the kids want to have fun swimming all day, or you must stake out lounge chairs early in the day to get a coveted position/sit together with others in your group. Consider enjoying a running pool workout to stay on your training schedule, mix–up your routine, and truly get some “R&R” (rest and recovery, of course!). Or, if you have a membership at a fitness center with a pool but don't like to swim laps, you might use if for running.
There are numerous “aqua” versions of floor exercises on YouTube (Zumba, Boot Camp, Cross-Fit, etc). Do these alternate exercises assist with maintaining running performance? I searched the medical literature; a REVIEW, "The Physiology of Deep-Water Running", published in the December 2003 issue of the Journal of Sport Sciences (online in 2010) found supporting evidence that deep-water running can maintain aerobic performance. The article states that the benefits are noted in trained endurance athletes and are INCREASED in sedentary individuals! Moreover, it says, a “reduction in musculoskeletal loading ” (compressive loading on the spine) in this activity “decreases the likelihood of injuries due to overtraining” Also, there is an “alleviation of muscle soreness” that “confirms its value in recovery training”. I located videos that describe the 1) cross country style form by Aqxsports.com and 2) high-knee deep-water running form by Bill Ruth (see his resume PDF below from 2012) also You can choose which works best for you. Perhaps you will come across something better. For you to take advantage of this vacation pleasure, you’ll need to plan ahead to obtain and pack a FLOTATION DEVICE (aqua-jog belt). Also for fun, there’s a link to an ACE Fitness Video: HIIT Exercises for the Pool http://www.ncbi.nlm.nih.gov/pubmed/14748454 "The physiology of deep water running" Reilly T, et al. https://www.youtube.com/watch?v=4YeKkR78lbE Cross Country Form https://www.youtube.com/watch?v=dsamCiwQ9Ww High Knee Form http://activeataltitude.com/wp-content/uploads/2012/10/Bill-Ruth-resume-2012.pdf https://www.youtube.com/watch?v=Xuwena9YsVY ACE Fitness RUN HAPPY! Q: I want to be "GREEN" as a competitive runner. How can I do this other than making sure I don't leave trash on my runs and when I race, and don't despoil the environment along the way?
A: The general rules for being kind to the earth apply to running as they do to other activities, of course. Conserving energy in travel methods (carpool, bicycle instead of driving), purchasing re-usable bottles rather than disposables, and cleaning up after yourself are some examples of being a good Earth citizen. A unique way that runners who race can help the planet involves clothes layering. Often participants in a race must get to the starting line site much earlier than race start time. The weather may be cooler or inclement. As the race starts and bodies warm with the effort of moving rather than standing still, runners have been known discard outer clothing layers. Spectator family or friends are sometimes tasked with finding these tossed articles on the roadside. Another practice is to go before race day to second-hand stores, purchase low-cost donated jackets or sweatshirts, wear them as outermost but disposable layers that can be shed, picked up by race personnel, and donated once again. Kind of a race-day-recycling effort. Not sure how the race personnel feel about this, though. Taking thrift store fashion in a different direction, some runners are keen on finding classic old school running apparel in antique and charity-run secondhand shops, and wearing them instead of buying never-worn new clothes. This works well for clothes safely worn in situations in which high-tech fabrics are not needed for performance. NOTE: Runner's World has a "HUMAN RACE" item in the March issue p. 19 that features Tara Ehlis, co-owner of SPOOL NO. 72, a women's online boutique in Wenatchee WA. The piece describes how she searches thrift shops for vintage running clothes for her personal use, the most prized being throwback track jackets. This so so very cool. I love browsing antique stores and now there's another great excuse to do it! Thanks RW for bringing this to our attention. RUN HAPPY! WEBSITE WEDNESDAY: This topic about WHY COMPETE is very elegantly answered by the story in Runner's World that was featured in an earlier post on January 25: "Bret Unbroken". If you haven't read it (very long), the article demonstrates how Bret's life was turned around when he decided to accept a challenge from his brother to train for and race a 5K. Q: Why does EARNED RUNS™ think competing is so great? I like plain walking or running for pleasure! A: Competition elevates running or walking to a higher level; it becomes your sport rather than merely a healthy activity. It adds purpose and even excitement to everyday exercise routines. Deciding to compete increases your commitment to running or walking; you must train to perform better and avoid injury. The run or walk you took only when you felt like it becomes a scheduled effort in your training plan, on which all subsequent efforts depend. If you are to successfully cover a longer distance or finish a distance in a shorter time, this INVESTMENT in yourself is necessary. Training and competing can help you become not only faster, but stronger, and more confident in your abilities. RUN HAPPY! http://www.runnersworld.com/runners-stories/bret-dunlap-discovered-running-and-it-changed-his-life I'M NOT MUCH INTO CALORIE COUNTING WHEN IT COMES TO RUNNING, mostly because the calorie burning effect of the exercise is offset by increased hunger later in the day. So instead of feeling secure that I can afford to eat more that day, it seems I must mentally guard against letting my ramped-up appetite get me into trouble. I have used the round figure of about 100 calories/mile to gauge how much more I can take in if I wish to splurge. It's low, but helps me not to overestimate my calorie expenditure. This nice article on the Active.com website by Thad McLaurin discusses it in greater detail.
RUN HAPPY! http://www.active.com/running/articles/how-many-calories-does-running-burn |
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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