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QUICK MONDAY MORNING RUNNING SHOE CLEANING TIPS A short but potentially helpful article by Lisa Jhung was recently published on Competitor.com, “The Right Way to Clean Your Running Shoes”. Possibly everyone knows NOT to use the washer and dryer for this purpose, but perhaps not, and this tip will save a few shoes from the recycle bin.
Speeding up the drying-out process of shoes that were soaked on a run through a puddle or in heavy rain by placing in the sun is another commonly held “no-no”. In my book this extends to NOT drying them faster near a source of radiant heat as well. There are additional bits of sensible advice in the article that could potentially save you time and effort and make your runs less stinky. Not mentioned was advice to have a second or third pair to wear while the wet pair is drying out naturally. There are other reasons to have an alternate pair, to change up the forces on your legs, so this would not be the ‘sole’ reason to spend the extra money (pun intended). RUN HAPPY! http://running.competitor.com/2016/08/shoes-and-gear/clean-running-shoes-right-way_153879
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WEEK 5 HALF MARATHON with SAINTS DAYS 5k and 10K Training Plan
ST. VALENTINE’S DAY IS TUESDAY! The true holiday may be the actual date some of you will be running the first of the two “SAINT’S DAYS” races, the 5K. A personal, custom-designed competition will have allowed this. Most of the organized races are likely to be slated to be run on the weekend. Regardless of circumstance, congratulations on completing training up to this point. Use the 3.1 mile distance as a ‘named’ tempo training run or race it for a personal best finish time. Stretch and roll afterwards and look forward to the next goal in your plan. Hopefully if you have been paying attention to building strength, improving balance, and increasing speed in the last half of your long runs, you will notice a fresher legs, strong finish and faster time. Good luck. RUN HAPPY! VISIT TO GET HELP WITH A RUNNING OR WALKING GOAL
If you have not yet checked out the STARTER CHECKLIST PAGE, give it a quick look. It will help organize your efforts to begin running or walking towards a goal accomplishment. The #1 task is to REQUEST Earned Runs bibs, of course. The remainder of the tips and advice may seem to be heavily oriented towards ‘safety’. Ask people you know who once ran for sport, but who no longer do so, "why?" There is a decent chance that at one point they were sidelined by an injury and never returned to running. BETTER TO AVOID AN INJURY than to try to come back from one or suffer recurrent problems. That's what SAFETY is all about. If you read the recent post on February 8, 2017 about the proposed BACKPACKER MAGAZINE-inspired 'seasons' system, you’ll know that in the USA we entered a time period of increasing daylight hours, “The Brightening”, on February 4. According to their estimation, this date marks the onset of a period in which the opportunity to get outdoors and enjoy the sport is expanded. Best to get excited and train now to be ready for the upcoming season, “The Shining” that begins May 7, say the outdoor enthusiast backpackers. The same might be true for runners and walkers, as it is for hikers. RUN HAPPY! Earned Runs Starter Checklist PAGE
PICKY BARS FOR PICKY ATHLETES. In the world of ‘performance’ food bars, targeted to help athletes hoping to improve efforts in training and competition, why call your new product “picky”? According to a 2012 item in Triathlete.com, it’s because the digestive issues of one spouse of an elite competitor couple was causing the triathlete-spouse, Jesse Thomas, to be very selective in his choice of energy bars. The elite distance runner-spouse, Lauren Fleshman, with a science background and injury related downtime, decided to head to the lab, her kitchen, to create the “ideal energy snack” for her 2011 Wildflower Long course champion husband.
Because it seemed gluten might be at the root of his difficulties, Fleshman and her training partner/pro-marathoner Steph Rothstein, also recovering from an injury, aimed to make a gluten- and dairy-free product. Oh, and it was also to have a 4:1 carbohydrate to protein ratio and taste good to all dietarily-discriminating athletes. You can read the article to learn more about the early days of PICKY BARS product development. And the PB website is full of inspiration and information, but it’s a bit spread out. Descriptions indicate Picky Bars are also soy- and GMO-free, and that some vegan choices are available. There are quite a few online rave reviews by athletically oriented websites. Just recently RunningUSA.com featured an item about the cute ad for their newest flavor “Chai and Catch Me”. The company has it exactly right; athletes tend to be picky and are very careful with their selection of recovery and in-competition fuel sources. You may have your favorites but if ready to try something new, give PB a look. To have a choice of the flavors, Amazon.com has a variety 10-pack. but the latest flavor is not included. SEE BELOW THIS POST and THE GEAR LOVE PAGE for a link to the product that helps Earned Runs financially support itself if you make a purchase through it. RUN HAPPY! http://www.triathlete.com/2012/02/nutrition/bars-for-picky-eaters_48155 http://runningnw.com/2015/05/21/food-drink-review-picky-bars/ http://running.competitor.com/2017/02/nutrition/picky-bars-releases-new-flavor-chai-catch_161922 https://pickybars.com/our-story/ GETTING IN SHAPE FOR RUNNING WILL DO THE SAME FOR HIKING, ALMOST
Yesterday’s post (February 6, 2017) about reconfiguring the seasons (“The Brightening”) came from a backpacking magazine. Camping was recently the subject of a post (February 4, 2017) about getting your circadian clock lined up with its environmental counterpart to help optimize brain arousal upon waking. Other posts have featured the best long trails to hike or run for an epic adventure (January 28, 2017) and cross country EverWalk opportunities through 2020 (February 1, 2017) . There’s a bit of a theme running through these items. It’s about walking, hiking, or backpacking as complementary activities to running. Some runners might be searching for a novel challenge. Others could be shopping for exciting experiences to share with non-running friends or family. There could be some who seek to break out of the road/gym-workout cycle to get more fresh air and a chance to view spectacular natural scenery. Do runners need a different training plan to enjoy these activities but avoid injury? Not being expert in this area I happened to notice the article “How to get in Shape for Hiking” on the Backpacker Magazine website as I searched for the item about “The Brightening”. I was happy to see that the very basic advice is the same as for running: train to increase strength, endurance, and intensity/speed. The additional workout involves the use of weights in some exercises. CAUTION: if you have never worked with weights before it would be unwise to do so without getting clearance from your doctor and to start with minimum weights and repetitions. If your activity will not include carrying a backpack, it may not be necessary to work with weights. At the very minimum you might start by performing same the bodyweight strength training routine that’s on your schedule for running. Step up balance, mobility and flexibility work too. Exercises listed in this piece include (a link takes you to an extensive exercise menu): 1. Lunges (choose “weighted walking lunge” from the menu) 2. Poor Man’s Leg Curl (choose “Poor Mans Leg Curl”) 3. Band walk (choose “Sideways Band Walk”) Runners are prescribed these same exercises! Also recommended as the minimum to perform are: Crunches, Squats, Lunges ,Step ups (on menu); weight should be added with caution. If you have been faithful at training to avoid running-related injury you will be well-prepared to take up hiking. If not, perhaps you’ll be inspired to get it in gear. Good luck. RUN HAPPY! http://www.backpacker.com/skills/fitness/how-to-get-in-shape-for-hiking/ http://www.strongswiftdurable.com/exercises/ THE BRIGHTENING: 4 SEASONS ACCORDING TO BACKPACKER MAGAZINE The March 2017 issue has an article “The Playlist: this month’s top trips and picks.” In it there are 20 items that range from places to hike, tips, helpful information, and commentary.
Number 9: GEOPINION “See the Light”, proposes a new way to organize the four seasons. Why? To allow outdoor enthusiasts to take advantage of the best outdoor light conditions for enjoying and conquering the environment while hiking. The item starts by noting that the first day of Spring on the calendar this year is March 20. But, the author continues, backpackers know that “what matters most is when days start getting longer” which “happens weeks before the official spring equinox rolls around.” “It’s time for those of us who venture into to wild world where sunlight rules to overlay our own, more meaningful calendar.” Hey I like this idea! Here’s how the seasons should be structured, according to the opinion: THE BRIGHTENING: would start on February 4; “glorious season in which you can finally plan a trip without a triple set of headlamp batteries” THE SHINING: should begin May 5; “the season of long days fit for big miles” THE DIMMING: onset of August 7; “reminder to seize every weekend” THE DARKENINIG: starts November 7; “perhaps plan a moonlit hike” The writer does not call for chucking the old system but for using the daylight-based year to inform the backpacking world: don’t wait for ‘Spring’ to arrive to plan hikes. Longer days start with “The Brightening”. Runners and walkers might also benefit from considering the seasons in the same way as hikers. Although we are not as restricted to daylight hours in enjoying our outdoor activity, the proportion of the day in which the sun is above the horizon may affect enthusiasm and the planning of long or destination runs in nearby getaway locations. Personally, I so very much anticipate the lengthening duration of daylight and dread it’s shortening that this parallel seasonal system more accurately tracks what matters a great deal to me too. Hard to believe that someone would be a little bit sad in the last third of June at the summer solstice because it marks the turning point in daylight toward the dark side, but that’s me. Also in the land of long winters, it’s refreshing to find another reason for optimism in February. Groundhog Day outcomes cannot boost moods in a significantly large area of the US. At the time of this post we will be in the season of Brightening; let’s celebrate and accelerate our timeline to enjoy the great outdoors. RUN HAPPY! NOTE: I bought the paper copy of the BACKPACKER magazine and cannot determine the author of this section to credit for the creative suggestion. The article is not available online without a subscription, thus there’s no link as it would likely violate the copyright license to copy any of the piece. Instead check out the magazine’s website through this link or pick up a copy to get inspiration from enthusiasts of this recreational physical activity. http://www.backpacker.com AM I A RUNNER IF I …?
- Walk and run instead of just running? - Have not, and don’t plan to run a marathon? - Don’t race at all? - Am injured and can’t run for an unspecified time? These are some of the questions that intermittently surface in running related articles and blog pages. Non-runners might consider this a stupid or pointless question. Who cares? Well, runners do. Most want to validate that they fulfill the ‘requirements’ of being a runner to make the claim privately or publicly. My guess is that the it’s the private question that causes the most angst. I recently encountered someone publicly questioning their runner identity upon seeing the title of Susan Paul’s piece for RunnersWorld.com, “Can I Try a Walk-Run Method and Still Be a Runner”. A reader was wondering if it was “really acceptable to walk when running? And if I walk am I still a ‘runner’?” The response was encouraging and the author took the opportunity to provide guidance on getting back to running shape with first walking and then trying the run-walk method. It caused me to think more deeply about the query, “Am I a Runner if…?” Had I ever doubted myself in this area? In retrospect, I must have been asking this question about 10 years ago when I first had difficulty with an inflamed tendon near the left knee. The orthopedist who evaluated my problem and prescribed rest and physical therapy also scolded me for wanting to continue running. He advised swimming instead; I was “too old”, his 40-something- year-old talking head told me. I was shocked and refused to give up on a comeback. But doubts were instilled into my running heart. Could I continue to run indefinitely? Would another injury eventually bring me down? Was he right? Fast forward to today. I searched online for more articles on this topic. In an article for the special 50th Anniversary Edition of Runner’s World, “I Am (Still) a Runner”, Nick Weldon (released online October 18, 2016) interviewed 17 “famous and/or accomplished individuals”, asking if they were still running. Most were. The 2016 interviewees ranged in age from 38-year old boxer Laila Ali to 68-year old Kenneth Feld, owner of Ringling Bros. and Barnum and Bailey Circus. They represented a sampling of 148 such persons who had each been featured in Runner’s World’s regular monthly section, “I’m a Runner” from 2004 to the present. A common sentiment among them was that running was an integral part of their lives or identity. Others valued the feeling of freedom it provided. Some admitted to running less than they would like; with the older set it tended to be due to physical concerns, but with the younger set it related to busy schedules. Kate Mihevic Edwards posted a piece on September 16, 2015 for PrecisionPT.org, “Am I Still a Runner?” In it she reveals her struggle with feelings of her running-identity due to a heart problem that does not allow her to run very much. As a result of her condition, Edwards perspective on what constituted being a runner changed and broadened. Back in March 30, 2009 Mike LaBoisssiere had asked the question in his blog post for TalkingPhilosophy.com March 30, 2009, “Am I Still a Runner”. He had sustained a non-running-related injury that resulted in sufficient damage to make even walking difficult. Being a philosopher, he recognized that since running had defined his identity for nearly 30 years, the injury “hurt him physically and metaphysically”. He worried that at some point he would become “just a guy who used to be a runner”. He believed that if “I go too long without running, I will cease to be. A runner, that is”, and that in losing running he would lose a part of myself”. Fast forward again, to today. For many runners, a decrease from peak effort years or a complete cessation of running will trigger the self-questioning demonstrated in the previous articles. The most troubling doubts arise when injury, illness, or physical conditions are the cause. What’s the remedy? Without researching the topic it seems likely there is no single answer. What I have learned from investigating my own problems is that running is the prize at the end of a long-ish, and more often-than-not arduous, physical rehabilitation process. It’s not a guaranteed prize. Simply being able to run a small amount may be the desired outcome of the rehab work. Regardless of the infirmity, there will be elements of rest and recovery; nutritional support; flexibility, mobility, and balance training; and strength building required to get back to a functional state of health that allows resumption of running. BE ENCOURAGED. All the effort made to run again will benefit your physical ability to enjoy life’s other ‘prizes’. Along the road to recovery you may find that alternate athletic activities are as, or more rewarding, if they allow you to socialize with others and enjoy the great outdoors. Injured and can’t run? Move forward, work to rehabilitate your physical self, and open your heart to new possibilities. RUN HAPPY! http://www.runnersworld.com/im-a-runner/im-still-a-runner http://www.runnersworld.com/for-beginners-only/can-i-try-a-walk-run-method-and-still-be-a-runner http://www.precisionpt.org/single-post/2015/09/16/Am-I-Still-a-Runner http://blog.talkingphilosophy.com/?p=876 THE HIGH COST OF DE-TRAINING. Why read “10 Keys to Getting Back to Running Shape” excerpted and adapted by Runner’s World from Hal Higdon’s book, “Run Fast: How to Beat Your Best Time - Every Time”? It’s about the science behind ‘de-training’ and re-training for a return to running.
Why would someone stop running? It might be persistent discomfort or injury, or a non-running related life change that takes us out of our routine. After reading this article, it will be clear that there’s a big price to be paid for slacking off for more than a few days. Perhaps it will provide the necessary incentive to get back in the groove as quickly as possible after a not-too-serious interruption in training. In terms of detraining, the article covers how easy it is to get out of shape and how quickly it occurs. Can you believe that a study showed highly trained runners and cyclists lost about 50% of their aerobic fitness within 12-to 21 days, then another 50% in the next 12-21 days, and another 50%....? After 3 months all athletes were completely de-trained. It is sobering to learn from the experts in this article that after approximately 2-3 weeks, we give up half of what we have worked so very hard to achieve, once training ceases. How fast does it come back? In medicine we would say that after a week or more of complete hospital-enforced bedrest for illness, one week of recovery is required PER DAY OF BEDREST to regain sufficient strength to walk and get around normally. The article’s expert says that for every week of training “lost”, approximately 2 WEEKS is required “to regain original level of fitness”. For runners who have taken themselves out of a training routine for an extended time period , Higdon provides 10 tips that can assist with a comeback. The tips range from reminders to be gentle with yourself to avoiding the same habits and actions that put you out of commission. They’re great. I don’t wish to cheat anyone of enjoying the coaching advice of Higdon, as given, by summarizing it. Nearly everyone will find a portion of this advice useful. RUN HAPPY! http://www.runnersworld.com/motivation/10-keys-to-getting-back-in-running-shape WEEK 4 HALF MARATHON with SAINTS DAYS 5k and 10K Training Plan
Today is Super Bowl Sunday so it might be wise to get your recovery walk in early to leave the remainder of the day to enjoy the fun. The calendar is counting down to St. Valentine’s Day! That means the first of the Saints’ Days Races, the 5K, could be scheduled this Saturday for some runners. You may wish to run it using Earned Runs bibs or in an organized competition. Good Luck to all the 5K racers this weekend. RUN HAPPY! CAMPING HAS POTENTIAL BENEFITS FOR RUNNERS AND WALKERS
Learn “How Camping Helps You Sleep Better” by reading an article written by by Alexandra Sifferlin for the Health section of TIME.com. She reports on the October 2016 research paper of Kenneth Wright Jr. and colleagues at the University of Colorado at Boulder Sleep and Chronobiology Lab, “Circadian Entrainment in Natural Light-Dark Cycle Across Seasons and the Weekend”. This Earned Runs post also comments on earlier research published as “Entrainment of the Human Circadian Clock to the Natural Light-Dark Cycle” in August 2013. [The process of "entrainment" in this context might be thought of as a synchronization of the biological circadian clock with the environmental day.] The TIME.com piece summarizes the recent paper and provides comment from Wright Jr. The longer Earned Runs post here discusses both 2013 and 2016 studies in more detail, below. Sifferlin says that the research author offers alternate ways to obtain similar sleeping results. Her article contains this advice from him: “exposing yourself to morning light, cutting down on electrical light from smartphones and screens in the evening, and even dimming the lights at home can help”. She writes that he also “sets his internal clock by hiking in the morning, then waking up and going to sleep at the same time every day.” Why would runners be interested in this research on sleeping and light-dark cycles? Firstly, feeling peppy and ready to go in the mornings upon rising would greatly help those who are restricted to morning runs feel and possibly perform better. The recent paper says you can restore a more natural circadian rhythm after only a weekend of natural light exposure (camping in this case). THE NATURAL LIGHTING ENVIRONMENT TIMES BRAIN AROUSAL 1 HOUR BEFORE WAKING; the modern environment times it about 2 hours after waking. Secondly If you have a big goal race approaching and would wish to have your best weekend training runs as well as race results in the mornings, perhaps this advice can help you better coordinate wake time with brain arousal on weekends. Thirdly, if you are planning an epic personal adventure this summer during the warmer weather, you might wish to keep the design of these research studies in mind, limiting exposure to modern light and eliminating use of electronic devices. We won't be able to fully pull ourselves out of the modern lighting environment and ditch our electronic devices. However, regular natural light 'holidays' may be a chance to say closer to our natural circadian clock's time. RUN HAPPY! RESEARCH DETAILS These scientists looked at the effects of longer term and shorter term outdoor camping on sleep. They believed that “natural selection favored the human circadian clock system to promote energy intake and metabolism, physical activity, and cognition during the light portion of the day, and to promote sleep and related functions during darkness at night”. Because artificial electrical lighting permitted humans “to spend more time being active in indoor constructed environments” they sought to measure how much the increased time in artificial light, combined with the decreased time in natural sunlight changed this naturally-selected circadian biological clock. Their studies compared “the effects of exposure to electrical plus natural light“ with those of exposure to only natural light, measuring melatonin levels before and after the study days. Melatonin is a hormone produced and released by the pineal gland of the brain. It helps to set the internal circadian clock and regulate sleep/wake cycle timing. Rising levels in the blood at the onset of darkness signal a need to prepare for sleep, and decreasing levels, as light increases, to wake. In the 2013 study: after measuring the circadian timing of 8 research subjects (6 males and 2 females, average age 30 years) during one ROUTINE week of their usual “indoor constructed environments” the researchers sent them on a 2-week July camping trip in the Colorado Rocky Mountains. Campers slept on their own “self-selected” schedules in outdoor tents, and were only exposed to the light from sun or campfires and not electronic devices. After ONE WEEK, the ‘indoor’ modern circadian timing of the subjects was then compared with their “outdoor’ natural timing. It was shown that “exposure to natural SUMMER light of a day about 14.5 hours in length” caused the internal biological night to extend from about sunset to sunrise, which was about 2 hours earlier than when subjects were exposed to their ‘modern’ indoor lighting environment. When the next study was conducted over 2 weeks in December with 5 subjects (4 males, 1 female), after ~ 6 DAYS of exposure to the natural light of a shorter WINTER day, about 9.5 hours in length, there was a shift to an earlier bedtime (about 2.5 hours earlier) compared with ‘modern’ light exposure. The wake time was the same in both, so the natural light exposure night/sleep time was longer. The warmth of the sleeping bag and tent likely also contributed to this longer sleep time in colder outdoor temperatures! The next part of the study reported in 2016 was to determine if exposure to natural light over a shorter SUMMER WEEKEND time-period would rapidly affect the circadian clock. IT DID. “Weekend exposure to natural light was sufficient to achieve” roughly 70% of the shift in circadian timing the researchers “previously reported after a week’s exposure to natural light” in the summer. [The 14 subjects had spent 5 weekdays exposed to modern lighting. After that time, some left the camp and went home to the modern lighting (5) and others stayed and camped (9) for the next weekend.] The authors concluded that “these findings provide evidence that the human circadian clock adapts to seasonal changes in the natural light-dark cycle and is timed later in the modern environment in both winter and summer.” Also, their research demonstrated “that earlier circadian timing can be rapidly achieved through natural light exposure during a weekend spent camping.” A few other interesting points made in the study:
http://time.com/4656550/camping-sleep-insomnia/ https://www.ncbi.nlm.nih.gov/pubmed/23910656 https://sleepfoundation.org/sleep-topics/melatonin-and-sleep http://www.cell.com/current-biology/pdf/S0960-9822(16)31522-6.pdf DOG WALKING Competitor.com makes some points with dog lovers by posting an article, “Seven Ways My Dog Is a Better Runner Than Me”. Rachel Toor knows how much 4-legged buddies mean to runners and shares her thoughts about her partner, Helen. These observations are entertaining because they are well-known to those who have been accompanied by furry friends on runs.
Possibly many more people take WALKS, not runs, with their doggies and this is the preferred exercise for the older canine set. With walkers and less vigorous mature dogs and their ‘parents’ in mind I’m going to provide comments from that perspective. Let me be clear, my experience had been escorting a Newfoundland dog on her exercise rounds; this hip-swaying giant walked me, not the reverse. Embracing Speed Work: we seemed to run more fartleks (“speed play” in Swedish) than regular sprint intervals. However, stopping dead still to fully explore an interesting scent or chasing down a startled squirrel were always more important than maintaining a consistent speed, and this form of run has yet to be named. Accommodating Different Walk Partners: if more than one person was present on our walks there would be quite a bit of crisscrossing and diagonal maneuvering so that the exciting newcomer was kept in view at all time. My balance was regularly tested trying to trip over her. Cross training enthusiasm: frequently this kind of workout was swapped out for a rest or active recovery day. No Excuses, No Disappointments with Performance: ditto, except when it was very cold and unexpectedly there were big salt granules on the sidewalk that had not melted with the ice. No booties for this dog, so a bit of whining could be expected until a clear path around the nasty stuff was found. Regular Stretching: much of this activity was performed while lying in a lateral position on a soft rug. NEW COMMENT: Other Walker Pairs Toor doesn’t comment on what happens in her runs with her dog Helen when another set of running partners comes along. Walkers with overly-enthusiastic dogs know to get to their ‘side’ of the path and wait to courteously allow the other pair to pass unmolested. Some sniffing is permitted but once leashes get tangled things tend to go downhill, so dog walkers work to prevent this complication. We were nearly always the pair that waited. Rory’s size could be intimidating and eagerness to make friends misinterpreted. I miss not having my pooch to lead me on slow-paced workout walks. It was impossible to be a hard driving, not-stopping-to-smell-the-roses runner with her. I had sweet companionship and a large, soft and fluffy exercise partner, who loved snuffling her way through green dewy grass, crispy fallen leaves, and white crystalline snow. As we moved along she frequently looked back over her shoulder to be sure I was appreciating the sights, sounds, and textures of the morning or evening with her. OUR WALKS did not help improve my physical performance as a runner, but trained me to mentally relax and savor time with my girlie-girl outdoors. RUN AND WALK HAPPY! http://running.competitor.com/2017/01/news/7-ways-my-dog-is-a-better-runner-than-me_160686 Sunday is the BIG GAME. There are snacks to prepare, team gear to locate or buy, refreshments to sort out, and TV ads to research (get the buzz on which ones everyone is likely to be tweeting opinions about).
And you’ve got to get your special sleepwear ready to properly rest the night before to be in shape to watch and party. Scoring a good night’s sleep in your high-tech jammies after the event will also help get you to work the next morning, especially if the contest goes into overtime. What? Many are excited about the match-up of the two quarterbacks. Were you aware that Tom Brady has an off-the-field advantage that might influence the outcome of Super Bowl LI? Under Armor has introduced “Athlete Recovery Sleep Wear” that is “inspired by TB12”. The giant sports gear company ads indicate the apparel is “engineered with TB12 recovery technology”. Tom Brady of the New England Patriots, number 12, has helped UA “create the world’s most advanced sleep system that actually rebuilds your body while you rest.” The secret sauce of this sleepwear is the inside pattern which “leverages the power of Far Infrared.” What’s FAR INFRARED? The site provides a link to an independent research study article that explains Far Infrared (FIR) in detail. UA says “The soft bioceramic print on the inside of the garment absorbs the body’s natural heat and reflects Far Infrared back to the skin. This helps your body recover faster, promotes better sleep, reduces inflammation, and regulates cell metabolism.” The authors are from Harvard Medical School and Massachusetts General Hospital, both in Boston MA. Coincidence? There are sleep garments available to purchase for men and women. Hmmm. I think I want to test these new sleep clothes. The power of advertising. Enjoy the fun of Super Bowl Sunday. RUN AND SLEEP HAPPY! https://www.underarmour.com/en-us/tb12 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3699878/ ATTENTION WALKERS, wanna-be walkers, and runners who want to join a national challenge
Are you looking for a challenge? Diana Nyad, the heroic open water swimmer who, at age 60 became the first person to swim the 111-mile distance from Cuba to Florida, has one for you. If you don’t’ remember, in 2013 at age 60, she became the first person to swim non-stop from Cuba to Florida, in spite of failing in several previous attempts. Nyad also competed in the television reality show “Dancing With the Stars” in 2014, which has become a common high profile venue for risk-taking, goal-driven athletes to strut their stuff. WomensRunning.com reported that she and her best friend, Bonnie Stoll, are hoping to motivate others to get on their feet and moving in a big way to stop obesity, which some say has reached epidemic proportions in America. The organization’s website indicates that with the “Ever Walk Nation” initiative they are asking Americans to PLEDGE to: 1) "walk 3 times a week," 2) be an ”example to my family, friends and neighbors about the importance of walking and leading an active lifestyle”, and 3) “commit to be an ambassador for Ever Walk‘s mission and want to get America walking”. In addition the two friends plan to “rally supporters to this movement” with Ever Walk events by organizing and leading a series of long distance, point-to-point walks between major American cities, in various regions of the United States. The San Diego Union-Tribune writer Paul Sisson filed one story about the only walk scheduled for 2016, from Los Angeles to San Diego, which occurred in October. “The inaugural trek started in Santa Monica and “ended Saturday at Liberty Station’s NTC Promenade in Point Loma”. Nyad plus 40 supporters walked 7 days to traverse the 138-mile distance, which passed “through many of the most scenic parts of Southern California”. The Womensrunning.com article shows that Ever Walk has 3 trips planned for 2017: between Washington DC and Philadelphia, Chicago and Minneapolis, and Boston and New York City. There are four trips each scheduled for 2018, one is in Cuba, and 2019. Incredibly, the pinnacle effort of the movement will be a 2020, coast-to-coast epic adventure hike from Los Angeles to Washington DC. Organizers are hoping that one million persons will participate. Nyad does not think success in running in distance races necessarily translates to an easy time walking 6-7 hours without a break, day after day, without proper training. “Like anything else, you’ve got to be smart, get ready for it,” she says in the WomensRunning.com piece, to avoid injury. Neither the article nor the website provide specific dates or other information about training. Ever Walk is clearly wishing to generate interest well in advance of these future TBA events and asks visitors to the site to take the PLEDGE described above. The WomensRunning.com piece quotes Nyad’s as saying, “They say sitting is the new smoking; this is to get people up. We sit all day—we’re the most sedentary nation on earth”. “The whole idea behind EverWalk is to get people in America to walk to school, work or even dinner with your neighborhood friends. If you want to go and get your groceries, push along a little cart and walk three miles and three miles back instead of driving.” This could be a wonderful 3-year goal for many who are searching to be inspired and become more regularly active. Go to the website and take the pledge (I did and received a pep talk email), then follow it for future information. Next, start training. Even though an official plan has not been put forth by Ever Walk, one that helps you prepare to walk a half marathon is a place to start. The big difference is that you will not need to pay a great deal of attention to building speed until the Ever Walk organizers indicate a minimum pace for staying with the group. Hal Higdon has a free plan that should be sufficient for a while; it runs 12 weeks to a 13.1 mile race. Good luck. RUN and WALK HAPPY! http://womensrunning.competitor.com/2016/10/health-wellness/diana-nyad-everwalk_66067#hbHMGHIDXfqAUSyO.97 http://www.sandiegouniontribune.com/news/health/sd-me-nyad-walk-20161027-story.html http://everwalk.com/everwalk-nation/ http://www.halhigdon.com/training/51134/Half-Marathon-Training-Guide-Walkers-Program |
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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