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…THOSE OF SUCCESSFUL, EFFECTIVE RUNNING/FITNESS ENTHUSIASTS. How many times have you clicked on a link that promised to reveal the “habits” of successful people employed in various worthy pursuits? I do. All the time. Mostly when it comes to running, walking, strength training, or other athletic activities. But, also when it comes to being happy or fulfilled because that’s part of why I love physical exercise. It helps me feel good about myself and life in general.
I don’t expect to find something totally new and life-changing on these lists, but hope the writer’s perspective helps motivate or energize me to take action. The “habit” I most dearly seek to develop involves organization. I KNOW the steps to take to be strong, fit, fast, flexible, etc. But it’s the implementation of these actions in an organized, no-wasted-time-or-effort fashion that proves to be the obstacle to success for me. Just this week a number of article titles grabbed my attention through email and twitter offerings. They all had one word in common, “habits”. There are a few different definitions of this word; that which seems to best describe a habit that exercising individuals might want to develop is “an acquired behavior pattern regularly followed until it has become almost involuntary” from Dictionary.com. Yes, I want to have exercise “habits” that I don’t need to fret over or to make excuses to avoid. I want them to be as easy and automatic as rolling out of bed in the morning. So, I looked over the “habits” promoted in 4 different articles. The titles, authors, and sources are identified below, at the end of this post. In ascending order of number of habits there are 5, 7, 8, and 10 listed beneath each title. Can the bits of wisdom from each be merged into a single list? A short list? I like short lists best because they can be committed to memory and, well, there are fewer life activities that will require changing. Differences and similarities exist within the 4 lists, and all promote the setting of goals. Beyond that, there seems to be a mix of strategies and tactics. What’s the difference? Dictionary.com indicates that a “strategy is a set of choices used to achieve an overall objective whereas tactics are the specific actions used when applying those strategic choices.” The distinction was made by Jeremiah Owyang in an item from web-strategist.com, “… a strategy is done above the shoulders, and tactics are done below the shoulders.” Since organizing thoughts about this topic and preparing a mental plan is harder than performing specific workouts for me, this post will attempt to create a short list of STRATEGIES of successful running/fitness enthusiasts: 1. Set a variety of goals, long and short term, that benefit body AND soul 2. Develop a master training plan to reach each goal, stick with it, and use it to track progress 3. Schedule activities to include: running/walking/exercise, strength & cross training, stretching 4. Plan to train long/slow for endurance and shorter/faster for speed 5. Make rest & recovery as important as activity: sleep, nutrition, hydration, socializing All 5 strategies require using your mind (above your shoulders). It’s still going to be difficult! Finding the physical (below the shoulders) tactics to implement them should be much easier. What do you think? Jason Fitzgerald deserves the most credit in the construction of the Earned Runs list; it most closely follows his recommendations. For more of Fitzgerald's valuable advice in this area, read the entire article. RUN & MOVE HAPPY! “5 Habits of Successful Runners” by Jason Fitzgerald “Make these habits part of your weekly, and you’ll progress as a strong, healthy runner” for MotivRunning https://www.motivrunning.com/runner-training/5-habits-successful-runners/ 1. Set goals and track progress 2. Run fast 2. Run slow 4. Get strong 5. Recover well “7 HABITS OF HIGHLY EFFECTIVE RUNNERS” by Mario Fraioli for RunningCompetitor.com http://running.competitor.com/2015/02/training/7-habits-highly-effective-runners_122921 1. Set various goals 2. Enjoy the process 3. Value consistency 4. Run at a few different speeds 5. Take recovery seriously 6. Focus on quality over quantity 7. Recognize their achievements “The 8 Habits of Highly Effective Runners’ by David Dack for Runningblueprint.com http://www.runnersblueprint.com/the-8-habits-of-highly-effective-runners/ 1. Become a morning person 2. Set a variety of goals 3. Warm-up 4. Take care of your body (recover) 5. Strength train 6. Run with others 7. Eat healthy 8. Drink lots of water “10 Habits All Fit People Must Follow” Jennifer Fox for ACTIVE.com https://www.active.com/fitness/articles/10-Must-Have-Habits-All-Fit-People-Follow 1. Keep a schedule 2. Find your tribe 3. Set and celebrate goals 4.Take rest days 5. Record workouts 6. Mix it up 7. Never miss Monday 8. Get Shuteye 9. Eat Breakfast 10. Make it fun http://www.web-strategist.com/blog/2013/01/14/the-difference-between-strategy-and-tactics/ http://www.dictionary.com/browse/habit
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An article by Kevin Gray for Under Armor’s MyFitnessPal.com blog ,"5 Snowshoe Races Walkers Will Enjoy"is perfect for outdoor enthusiasts hoping to make the best use of daylight hours. Last week’s post about The Brightening season suggested runners and walkers follow the lead of some backpackers who want to raise awareness of the increasing amount of daylight the northern hemisphere is experiencing before the official start of Spring on March 20. That awareness should lead us to start planning adventures now, rather than waiting, is their message.
Gray’s article suggests that those who enjoy walking for exercise should try snowshoeing, as it is like walking in the snow. “In fact,” he writes, “a popular saying among snowshoe aficionados is: ‘If you can walk, you can snowshoe’”. However, snow is also a requirement. Some in the upper Midwest and East are currently ‘enjoying’ quite a few more inches of snow on the ground after this past weekend’s system passed though. To help them put a positive spin on weather conditions, Earned Runs wants to highlight one potentially exciting result of all that white stuff. It might be a great opportunity to try snowshoeing! As promised by the title, there are 5 events listed in Gray’s article; one in mid-February and the remaining 4 in March, in upstate New York, Vermont, Alaska, and Colorado. There are other ways to get into this activity. Many parks and nature areas in traditionally snowy regions may have trails. The National Parks are well known recreational spots, but smaller and less famous state, county, and city sites might also be explored. Katherine Rivard posted an article that lists National Parks in Oregon, Michigan, New Mexico, Utah, South Dakota, Idaho, Pennsylvania/New Jersey, and Indiana as places in which to snowshoe. There are links to non-federal snowshoe parks in Maine, Minnesota, Wyoming, and Colorado found after a quick internet search. The point is that heavy snowfall in February and March doesn’t need to be completely viewed as a disaster when it comes to fun getaways. With additional minutes of light available each successive day, we can hope to drive an hour or so, enjoy the outdoor exercise and perhaps a meal or snack, and then drive back without turning on the car headlights. Of course, it would be unwise to venture out in the middle of a snow storm, but afterwards when the sun comes out the fun can commence. Admittedly, such adventures may require advance planning. It may be that snowshoeing is something to be arranged for next spring, when late season snow storms tend to discourage outdoor fun. Whether it’s in the upcoming month this year or in 2019, keep snowshoeing in mind as a celebration event for The Brightening season. RUN & MOVE HAPPY! http://blog.myfitnesspal.com/5-snowshoe-races-walkers-will-enjoy https://www.nationalparks.org/connect/blog/7-spots-strap-your-snowshoes WEEK 5 HALF MARATHON 2018 with ‘SAINTS DAYS 5k&10K Training Plan ST. VALENTINE’S DAY IS WEDNESDAY! 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. If you don’t have a race planned on February 14 or the weekend, but still want to run the 3.1mile distance on this day swap Wednesday’s session with Tuesday. Walkers can swap it with Thursday. It can be a tempo training run/walk or an unofficial speed workout. You will then stick with the plan as it builds up mileage and get in a long slow 6-mile run or 5 mile walk on Saturday. 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 & MOVE HAPPY! The July 7, 2017 Earned Runs blog post “SCIENCE FRIDAY: PROTEIN AND EXERCISE" highlighted a position paper issued by the International Society of Sports Nutrition with regard to building lean muscle in healthy exercising individuals.
One of the recommendations for resistance-exercising persons was to take in a ‘dose’ of roughly “20-40 grams of protein in each of 3-4 meals, spaced evenly throughout the day”. In addition, a pre-sleep protein meal of 30 - 40 grams was urged to promote overnight muscle building. It was also deemed important that protein intake should be timed to occur shortly before or after resistance exercise. Included as an author of the ISSN position paper is an exercise scientist and researcher, Paul Arciero of Skidmore University, who has long promoted a healthy living program named “PRISE”. According to a ScienceDaily.com item, the regimen combines consumption of moderate amounts of protein ‘paced’ throughout the day (P), with workouts that include resistance (R), interval (I), stretching (S) and endurance (E) training. Arciero demonstrated in published research that the PRISE protocol was effective in building physical fitness, increasing the percent of lean muscle mass, reducing total and abdominal/visceral fat, and improving blood pressure and metabolic measures of health (decreased blood levels of glucose, insulin, and cholesterol). For those who haven’t yet developed a habit of eating a high-quality protein heavy breakfast Danielle Omar assembles 6 recipes with images in an article “What 30 Grams of Protein at Breakfast Looks Like” for Under Armor’s MyFitnessPal.com. The nutrient composition is provided and calorie count. The selection includes a variety of breakfast styles/tastes: yogurt, omelet, cereal, smoothie, egg and toast combo, and salmon, egg, and toast combo. Each incorporates an anti-oxidant rich veggie or fruit that can be substituted per preference or to change up the daily fare. Omar’s recipe article is a wonderful time-saver. It can be used as a grocery list for a week’s worth of health-smart breakfasts. RUN & MOVE HAPPY! https://www.earned-runs.com/blog/science-friday-protein-and-exercise https://www.sciencedaily.com/releases/2017/02/170206131349.htm http://blog.myfitnesspal.com/30-grams-protein-looks-like-breakfast THE CDC REPORTS THAT INFLUENZA SEASONS can range from 11 to 20 weeks in duration. Currently the US is in week 10 (as of the most recent CDC update transcript from February 2, 2018). Tracking data has shown activity to be quite high and widespread, across 48 states (only Oregon has a slightly lower level of infection). The Influenza A strain H3N2 continues to dominate, but there are other viruses circulating including Influenza A H1N1 and Influenza B.
Training for a spring race will be considerably set back after a bout of influenza viral illness. Of course, that’s not the worst-case scenario to be imagined, but it’s one that might cause runners and walkers who aren’t taking news reports of the infection seriously to take notice. And to continue to take or boost precautions to prevent becoming ill. The media and public health messages remain the same: get vaccinated, wash your hands, stay home if sick, and cough/sneeze into the crook of your elbow as necessary so as not to spray the virus into the surrounding air. Seek medical care as indicated. The bad news we’ve all heard is that even if you’ve gotten the vaccine, you may still contract the infection. If you’ve been sick in bed with influenza you might feel safe for the remainder of the flu season. Not so. You are susceptible to a second, different, influenza infection. This post is a reminder NOT to let your guard down just yet. For several reasons. The vaccines are not 100% effective against any of the strains. Protection provided by the vaccination immune response should be good for one year, but be aware that antibody levels wane as the months pass by, especially in persons over 65*. Also, the influenza B strain included in the quadrivalent vaccine, B/Phuket/3073/2013-like (B/Yamagata lineage) virus, is not included in the trivalent vaccine. A World Health Organization report about world-wide influenza activity indicated it “remained high in the temperate zone of the northern hemisphere” and that “influenza A accounted still for the majority of influenza detections but influenza B (mostly from the Yamagata lineage) increased in recent weeks.” Thus, if you’ve received the 4-component vaccine you have some ‘B/Yamagata-lineage’ coverage that is likely not 100% effective. With the 3-component vaccine, you’ll have no ‘B/Yamagata-lineage’ coverage, and this infection is currently on the rise. So, be prepared to bring both you’re “A’ and ‘B’ prevention games when it comes to influenza fighting. If you’ve already been down with the ‘A’ flu you must still be vigilant. The extra care will pay off if you remain well and are able to train continuously for that first fun spring race. If you haven’t yet been vaccinated, do it, and opt for the 4-component, quadrivalent vaccine. If you received the trivalent type, a later quadrivalent vaccine is NOT recommended. Also, be sure to get adequate sleep, eat a balanced diet, dress warmly when outdoors, and avoid crowds when possible. RUN & MOVE HAPPY! https://www.cdc.gov/media/releases/2018/t0202-flu-update-activity.html https://www.cdc.gov/flu/about/season/flu-season-2017-2018.htm http://www.who.int/influenza/surveillance_monitoring/updates/latest_update_GIP_surveillance/en/ IF YOU WISH to read in-depth vaccination advice approved by the CDC given to health care providers, check out this link: http://www.immunize.org/askexperts/experts_inf.asp *NOTE:" Antibody to inactivated influenza vaccine declines in the months following vaccination. A study conducted during the 2011–12 influenza season (Euro Surveill 2013;18:20388) found a decline in vaccine effectiveness late in influenza season, primarily affecting persons age 65 years and older. While delaying vaccination might permit greater immunity later in the season, deferral could result in missed opportunities to vaccinate, as well as difficulties in vaccinating a large number of people within a more limited time period. Vaccination programs should balance maximizing the likelihood of persistence of vaccine-induced protection through the season with avoiding missed opportunities to vaccinate or vaccinating after influenza virus circulation begins. Revaccination later in the season of people who have already been fully vaccinated is not recommended" http://www.immunize.org/askexperts/experts_inf.asp GROUNDHOG DAY IS BEHIND US AND, ALTHOUGH FOR MANY MORE WINTER WAS PREDICTED, it’s time to anticipate spring. In just under 6 weeks, on March 20, 2018 the Vernal Equinox will occur, and the hours experienced in daylight will equal those in darkness. Why wait so long to celebrate increasing light? Meteorological Spring arrives March 1. “The Brightening” arrived February 4. The Brightening?
The Earned Runs blog post on this date last year, February 8, 2017, featured a novel idea put forth in a Backpacker.com item that the seasons be reconfigured so that outdoor enthusiasts could make the most of daylight hours. The first day of “The Brightening” season, an earlier spring equivalent, was proposed as February 4 each year. Backpacker.com described it as the “glorious season in which you can finally plan a trip without a triple set of headlamp batteries.” The Earned Runs post explained that the item’s “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”. Earned Runs urged outdoor lovers of other sports to take note and follow the backpacking community’s lead. “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 [or] getaway locations.” Every winter at this time, the reasoning behind a daylight-based seasonal year and “The Brightening” might make good sense to those weary of darkness. We’ve learned from “The Weather Channel”, which has named winter storms since 2012 (the US National Weather Service refrains from this practice), that “LIAM” most recently made its way across the country. It’s a good bet that the rest of the alphabet will be put in play before winter weather is completely behind us. It might be more mentally and emotionally healthy to begin focusing on the positive aspects of February and March. In the next few weeks some Earned Runs blog posts will go with the theme of making the most of daylight in terms of outdoor exercise. It won’t be strictly about running. Last year the post ended with this sentiment: “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.” If you’re ready, Earned Runs will help with the acceleration. RUN & MOVE HAPPY! https://www.almanac.com/content/first-day-spring-vernal-equinox https://www.ncdc.noaa.gov/news/meteorological-versus-astronomical-summer—what’s-difference https://www.earned-runs.com/blog/running-in-increasing-daylight https://weather.com/storms/winter/news/winter-storm-names-2017-2018 https://en.wikipedia.org/wiki/Winter_storm_naming_in_the_United_States ANOTHER ARTICLE TITLE POPPED UP in my news feed that promised to settle an argument long discussed, “Is it Better to Run in the Morning or the Evening?” Emilia Benton, for ACTIVE.com, does a nice job laying out evidence and an expert opinion that provides information helpful to someone who doesn’t already have an opinion and is truly trying to make an informed decision.
Here’s another perspective: a person’s home and work life schedules and demands won’t stay the same and neither will the preferred time of exercise. The key to determining that preference is time-pressure, in my opinion. The time of day when demands on time are the LEAST, or can most easily be mentally put aside (free from ‘time-pressure’) will win out as the “best”. It will move around the clock as demands shift around the day. And that includes pressures exerted by weather and darkness. For runners, walkers, and fitness enthusiasts with families and yes, pets, early mornings won’t be stress free if there are drop-offs at day care or school pending later in the am. The effort to get yourself and everyone else ‘out the door’ or into kennels can crescendo to a frantic rush for even the most organized person. Benton’s article wisely points out that adequate sleep is crucial to recovery, so cutting snooze hours is not a solution to this type of time-pressure. Exercise at lunch is a blessing to some, especially those who won’t fret about their appearance afterward. Obviously, work demands can shift, and this preferred window of time can close at any point. The expert says his best time is 2-3pm. It was for me too, for about 3 years when living on the West Coast. I got down to work at home at 6am, when my colleagues’ clocks read 9am. It was perfect for answering emails, creating teaching materials, and reviewing research literature. A 2-3pm finish (5-6pm Eastern time) meant there was still plenty of time to get in a relaxing run on the beachfront or on the Rose Bowl track (yes, lucky me). Now, in the darkest days of the year I try to get outside to see a sunrise or sunset, or both. I might split a long session into two shorter sessions. This happens to help when weather conditions are not good at one time of day or the other. A very early pre-dawn start is relatively free of time-pressure, so it is a highly prized opportunity for quiet reflection. In the evening, an indoor swim can provide a whole-body tired feeling perfect for sound sleep. In the summer, all-early exercise is best for me. Benton’s article does not proclaim a best time and encourages each person to find the sweet-spot in the day that allows for mindful exercise activity. Earned Runs urges adjusting that time-pressure-free-slot as necessary. It’s not a one and done decision. RUN & MOVE HAPPY! https://www.active.com/running/articles/is-it-better-to-run-in-the-morning-or-the-evening?cmp=18N-PB2000-S20-T9-insider-AR6&eps=title_500923 SOME RUNNERS FOLLOWING THE EARNED RUNS Half Marathon with ‘SAINTS DAYS’ 5k & 10k beginner training plan may be a bit more experienced and have finished a few races. With emphasis on “finished.” The primary goal in these previous races would have been to NOT drop out or NOT need to slow to a walk except at water stations. With the confidence gained from crossing a few finish lines, these runners may now wonder if they can hope to speed up a bit.
Getting to this point was one of the most exciting moments I’ve experienced in my running career. For about 35 years of sporadic running and entering races without a smart training plan the NEED FOR SPEED never entered my mind. Mostly I hoped NOT to develop tendinitis or some other soft tissue problem that would prevent participation. After paying the registration fee and telling friends of my plans, I would gear up and increase mileage not so gradually. It was a setup for injury and disappointment. I likely needed 10-12 training weeks for the shorter distance races and more for anything above a 10k. However, the goal race would come to my attention 8-9 weeks before race day and I would start then. It wouldn’t occur to me to plan a full year of races. In my defense, I had a busy life as a mother, physician, wife, daughter, and faculty member that took considerable effort, leaving brief moments for impulsive decisions when it came to running planning. If you wish to speed up in your next race, coach/trainer Matt Fitzgerald has 7 excellent suggestions in the article “Seven Ways to Increase Speed Without Increasing Mileage” for RunningCompetitor.com. It is subtitled, “Learn how to squeeze a little more speed out of yourself by making the most of your training.” Perfect! By now many runners are aware of the dangers of overtraining, and don’t want to boost their mileage. Also, non-professionals usually find it difficult to devote more time for more training miles. The methods Fitzgerald discusses are: Vary intensities Be more consistent Practice step cycles Run Hills Sprint Do plyometrics Strengthen your core In each section, he explains how to “squeeze” the particular speed training change-up into an existing plan or busy week. If you have arrived at the magical moment when speeding up initially becomes a goal in your running life, Matt Fitzgerald’s piece will be helpful and timely. Another mental milestone that can become a conscious goal for older runners is the quest for running longevity. To be physically able to run for as many years into the future as possible. Some of Fitzgerald’s advice can help in this area as well. If DECREASED mileage is a goal, 2 of these routines can function as quality workouts in a week or longer cycle that allows for more rest/recovery days, strength training, and cross training. In the first section, he discusses varying intensities and recommends 3 hard and 3 easy runs per week. One or 2 of the easy runs can be swapped for other types of training if the 3 hard runs are high quality. Whether your mileage is higher or lower, you might find that one or more of Fitzgerald’s suggested methods saves your legs and joints from the pounding of mildly intense, but continuous, unvarying sessions. Walkers can benefit as well from this advice to become faster. RUN & MOVE HAPPY! http://running.competitor.com/2014/06/training/seven-ways-to-improve-speed-without-increasing-mileage_29436 https://mattfitzgerald.org/about-matt/ The article, “7 Tips for Mastering the Mental Side of Getting Fit” by Paul L. Underwood for Under Armor’s MyFitnessPal.com blog highlights a portion of the piece that is particularly insightful. This ‘clip’ introduces a key concept, which makes the entire feature worth reading.
Underwood offers up this thought: “being fit isn’t some magical permanent state of being. It’s an act of constant becoming, and it requires a certain discipline to make it a habit”. He references an expert in exercise and sport psychology. The seven tips seem to come from this source, and the first one is introduced by a teaser: “Tip 1 is don’t set goals. We can explain…” Underwood’s discussion of this initial piece of advice is particularly good, and although Earned Runs disagrees with the statement, the premise is essentially cancelled out in the next section, “Don’t exercise – train.” That first tip underscores the fact that for a previously inactive person, the promised rewards of following a fitness program aren’t delivered up front. Most feedback is likely to be negative rather than positive. Better health, improved mood, weight loss, a sculpted body might be experienced several months into a program, but not in the initial difficult stages when new tough routines must be established. The message is that this process is difficult for everyone, whether new or seasoned, so don’t give up, don’t become discouraged. The second tip brilliantly advises adopting an attitude of ‘training’ rather than ‘exercising’ in a fitness program. And here’s where the contradiction with Tip 1 comes in: to train there must be a goal challenge that is undertaken for which training is preparation. Goals aren’t necessarily bad, but unreasonable goals can be self-defeating. Earned Runs believes that committing to a succession of attainable challenges, then training safely to meet each one, will foster a habit of lifetime fitness. The fifth tip is about self-definition as an active person, “rain or shine,” to help with motivation. Earned Runs thinks people who train consistently should consider themselves athletes. Because, to help preserve this image, nutrition, sleep, recovery, and other health habits might more easily be established and continued. Framed in this way, life activities might more easily and mindfully be adjusted to maintain such an attractive self-view. Let’s get back to that quote mentioned at the beginning of this post. It stated, “being fit isn’t some magical permanent state of being. It’s an act of constant becoming, and it requires a certain discipline to make it a habit”. Committing to a succession of attainable goals, training and then achieving each goal, and seeing yourself as an athlete in the process can, over time, help you acquire the type of discipline required to become fit. The discipline doesn’t just happen; it must be developed. However, each time a challenge is met, self-confidence is gained and the motivation to persevere is increased, which translates to greater discipline! Want an example? Earned Runs provides a year-long, step-wise approach to consistent training toward specific goal races, then allows a summer break in which to physically and mentally rest and recover and have fun in the longer and warmer days: *Early Fall: beginner 5k training plan preps runners/walkers for a Thanksgiving Day Turkey Trot, the most popular race of the year to run with family and friends. *Late Fall: ‘On to the New Year’ 5K plan maintains training up to New Year’s Day and provides an amazing start to the upcoming year. *Winter & Spring: Half Marathon with ‘SAINTS DAYS’ plan; trains you for a 5K, then a 10k a month later; both are fun, themed-race opportunities. Those who choose to can work toward a mid-spring 13.1-mile effort. *Summer: Run/Walk Across America, Streak Running, Fastest 5K, and the Walker ‘Series Sweep’ Challenge are offered to allow a change of pace and chance to cross train and enjoy other summer sports. At the end of this full year, trainees should have gained considerable experience and confidence, and are ready to resume competition in the fall for longer or shorter distance races. By this time, they are likely to understand the concept that fitness is a process of ‘becoming’. A racing bib is a symbol of athletic endurance competition. Earned Runs provides free bibs for training and motivation. The bibs can be used as well for custom-designed competitions, especially if organized events aren’t affordable, available, or convenient. Want to master the mental side of becoming fit? Look to Earned Runs for help. RUN & MOVE HAPPY! http://blog.myfitnesspal.com/7-tips-mastering-mental-side-getting-fit/ WEEK 4 HALF MARATHON 2018 with SAINTS DAYS 5k and 10K Training Plan Today is Super Bowl Sunday so it might be a wise to get your recovery walk in early to leave the remainder of the day to enjoy the fun and excitement. The calendar is counting down to February 14 and St. Valentine’s Day! That means the first of the Saints’ Days Races, the 5K, could be scheduled this Saturday for some runners and walkers. You may wish to run/walk a custom event using Earned Runs bibs or in an organized competition. If weather forecasts of extreme cold or snowy conditions threaten to prevent your participation in an organized event you may be out the registration fee. However, that shouldn’t stop you from accomplishing a goal race. Schedule a personal event on another day of the week and pin on the bib or fold it in a pocket. Early morning before work, school, or other necessary appointments are scheduled is a perfect time for a race. Later in the day may work even better, as your mental energy can be focused on competition. Good Luck to all 5K racers this coming week/weekend. RUN & MOVE HAPPY! The XXIII Winter Olympic Games in PyeongChang, South Korea officially begin with the Opening Ceremony on February 9, 2018. But NBC media coverage of events will be begin February 7 at 11pm Eastern Time on NBCSN, with mixed doubles curling. Live. There won’t be a tape–delay, reports an item from Sports Illustrated’s si.com, written by Richard Deitsch.
The network coverage will extend across NBC, NBCSN, CNBC, USA Network, NBCOlympics.com, and the NBC Sports app. The Opening ceremony will be aired in primetime and won’t be tape-delayed in non-Eastern time zones. There’s more information about coverage in Deitsch’s article. It’s quite complicated and must-reading for those who plan to catch as much as possible of the international sports festival. A competition schedule is available on the PyeongChang 2018 official website. There aren’t any running, walking, exercise/fitness, or obstacle events in the Winter Games. However, even though some do not plan to get caught up in Olympic fever for that reason, like influenza it’s spirit is infectious. We may not be able to resist bingeing on the 2 week sport extravaganza. The Opening and Closing Ceremonies will showcase winter outdoor apparel worn by all athletes in procession. There will of course also be technologically advanced gear and garments designed to allow or assist with top performance in specific sport and team competitions. As in past Olympics it’s predictable that I’ll start to browse internet shops for merchandise while watching the ceremonies and competitions. I don’t ski, snowboard, curl, or luge, but the hats, gloves, and scarves are usually so colorful and cool, and look so great on the young athletes, I want to wear the same items. Much of my outdoor gearfor walking and running, except for safety vests and jackets, comes in dark grey or black tones. This year I’ll be able to ogle the athleisure wear. it’s most tempting to shop for the same official pieces the athletes wear. Usually by the time the Olympics air these items are all sold out. Especially the more affordable accessories. The most expensive high-tech jackets or uniforms might still be available for purchase but are beyond my pocketbook’s reach. Sometimes I’m hoping to find something that would be a great gift for someone else. To encourage their efforts in a favorite winter sport. Official USA Olympic opening /closing ceremony and some team uniforms gear have been revealed. The NBC Today Show highlighted Ralph Laren jackets, hats and gloves. An article in bustle.com reports on the special heating elements built into the beautiful red-white-and blue jackets. Instyle.com also published Olympic fashion news. On the Ralph Lauen website it appears ALL official items are expensive, and some are already sold out! Same with the Nike and Burton collections. Others can’t be found on the store webpages, like the Nike USA Medal Stand Summit Jacket System. Many of the costly as well as cheaper items in Burton’s Snow Board Team Gold Elite Collection are sold out. The good news is that affordable non-official items are being sold on the official Team USA shop. Other athletic wear companies have attractive Winter Olympics collections that are still in stock. But be aware that what you find desirable will be desireable to others too, and may sell out once TV coverage of the XXIII Games ramps up. If you want to bright up outdoor or indoor winter gear with Olympic-themed clothes, better browse and buy soon. Regardless, enjoy the spectacle and amazing athletic feats that are sure to be part of PyeongChang 2018. RUN & MOVE HAPPY! https://en.wikipedia.org/wiki/2018_Winter_Olympics https://www.si.com/tech-media/2017/11/28/nbc-winter-olympics-tv-schedule-live-stream-watch-online https://www.pyeongchang2018.com/en/game-time/results/OWG2018/en/general/competition-schedule.htm https://www.bustle.com/p/who-designed-the-team-usa-opening-ceremony-uniforms-this-designer-is-familiar-with-gold-medal-looks-8050910 https://www.ralphlauren.com/men-olympics-feat https://www.ralphlauren.com/women-olympics-2018 https://store.nike.com/us/en_us/pw/n/1j7?sl=olympic https://www.burton.com/us/en/c/gold-elite-collection http://www.instyle.com/awards-events/sports/usa-olympic-team-uniforms http://www.teamusashop.com TODAY'S SCIENCE PIECE DOESN'T TAKE A DEEP DIVE INTO RESEARCH, mostly because the research has yet to be conducted. At least that which studies the youngest group of future runners.
However, for runners who wonder about including and encouraging children in the sport, Amanda Loudin’s article for MotivRunning.com, “Kids and Running” provides some guidance. Parents may be in this category, but also loving relatives, friends, neighbors, and youth fitness program leaders. As adults, we might look back over time and recognize how much we have enjoyed and benefited from running. Perhaps we wished someone had urged us to begin much earlier in life. The last portion of the article contains the most important consideration in this area, I think. Throughout my entire medical life similar words have been used with regard to the care of the young. “Children are not small adults” indicates a 2003 position statement quoted by Loudin from a “Clinical Journal of Sports Medicine” article on marathon running. “Their anatomy and physiology are developing and not fully mature” it continues. Adults must be mindful of the risk of injury to bones, cartilage, and growth plates in growing children. With that caution put forth, the advice in Loudin’s article makes perfect sense. Below are some bullet-points of suggestions provided in the piece for parents and others hoping to encourage running as a potential lifelong passion in the younger set. The article itself presents a fuller discussion and is woth reading. * Keep it fun * Make it a kid-kid, age-peer experience * Limit mileage especially below the age of 10 * Discourage single-sport concentration and intense training * Encourage participation in different athletic activities * Empower kids to take the lead in their own training and competition The AAP guideline reference in the Loudin article was issued almost 15 years ago. A search of the medical literature for updated guidance generated an article, “Pediatric Running Injuries” published in 2010. The introduction of the piece acknowledges that as participation of children in athletics and running in particular increases, there has been a significant increase in overuse injuries. “Current guidelines for overuse injury prevention”, it says, are based on “consensus and expert opinion” and that “further research is needed to provide” guidelines that are “evidence-based”. It also explains that the youngest age group in the few research studies that address the specific topic of running injuries in children age 5-18 years, with reliable data, is HIGH SCHOOL cross country runners. Which means there is no similar research data from the younger groups on which to form guidelines. Most of the “Pediatric Running Injuries” article was dedicated to discussing MEDICAL CARE FOR conditions that occur in growing athletes as well those affecting all age groups. There are sections on marathon running in children, overtraining and burnout (known as overtraining syndrome) in young athletes, and the need for additional research. On the topic of marathon training the article indicates that the AAP revised its earlier position, “acknowledging the lack of evidence to support or refute the safety of children participating in marathon running”. A “well-designed weekly training program that ensured safe running conditions and provided appropriate education on endurance training” was recommended. There were additional comments, but no hard and fast rules set down that define a clear path to follow. Mostly trainers and coaches are urged to keep the overall health of children at the “forefront of priorities.” Included in the piece were American Academy of Pediatricians guidelines to prevent overtraining, overuse injuries, and burnout in young athletes that provided actual numbers! (1) Encourage athletes to take at least 1 to 2 days off from athletic training each week (2) Advise athletes to not increase their weekly training regimen by more than 10% per week. (3) Recommend that athletes take 2 to 3 months off from a specific sport each year to allow for physical and mental recovery, and to work on strength and conditioning (4) Emphasize that sports participation should be for fun, sportsmanship, safety, and skill acquisition (5) Be alert to signs and symptoms of burnout or overtraining, including nonspecific muscle or joint problems, fatigue, or poor academic performance Of all the information presented in this scientific piece, the above 5 recommendations seem to be the most helpful, and can be applied to encourage injury-free athletic training in all age groups. RUN & MOVE HAPPY! https://www.motivrunning.com/runner-training/kids-and-running/ https://www.ncbi.nlm.nih.gov/pubmed/20610035 FAT THURSDAY & PACZKI I’m of Polish heritage, and a tradition in my family, before the start of the Catholic Lenten season on Fat Tuesday (otherwise known as Mardi Gras) is to eat a deep-fried pastry called paczki. These tasty creations have the reputation of being high in calories and fat, and to not be on the modern list of foods that are ‘healthy’.
The planned purpose of the post was to dispel these myths by comparing the filled-bun’s ingredients and calorie count with those of other breakfast sweets. And to show runners that it wouldn’t be too exhausting to burn the calories needed to ‘earn’ one or two for the special occasion Then I searched the internet and learned about Fat Thursday,or Tłusty Czwartek. According to an item from Wikipedia this day represents a traditional “Catholic Christian feast marking the last Thursday before Lent” which is “associated with the celebration of Carnival.” A time of fasting, the 6-week long period of Lent would not provide an opportunity for feasting until Easter. Thus, this Thursday was a day that became dedicated to the gathering of friends and families to “eat large quantities of sweets, cakes, and other meals usually not eaten during Lent.” The way my mother explained it, the sugar, fruit, eggs, cream, and fat in the household would not be needed until Easter. To avoid spoilage and waste, the cupboards and larders were cleared of such items and used to make rich pastries. Wikipedia indicates that the most popular of these all-national Pre-Lenten foods are the paczki, from Poland. Wikipedia says Germans have fist-sized ‘berliners’ donuts filled with rose marmalade, and the French have faworki dough fingers served with powdered sugar. In Spain celebrations include a “square pastry called a bizcocho (see also Bizcocho) and a round pastry called a mona.” Who knew I could legitimately be within traditional boundaries starting to eat pączki a full six days before Ash Wednesday, the first official day of Lent? Another entry in Wikipedia explains,”Pączki have been known in Poland at least since the Middle Ages. Jędrzej Kitowicz has described that during the reign of August III, under the influence of French cooks who came to Poland, pączki dough was improved, so that pączki became lighter, spongier, and more resilient.” There are numerous fillings, including plum, poppyseed, raspberry jelly, blueberry preserves, apple, lemon custard, and Bavarian crème, to name a few. Surfaces are dusted with granulated or powdered sugar, sometimes frosted, and occasionally plain. Which leads to one of the points I was originally hoping to make in my Pączki post, that properly made, they are light and fluffy, not fat-soaked, heavy-tasting and weighted calorie bombs. If this is your experience, find another source, preferably an established ethnic bakery. If they are heavy it is because of the filling, not the fat. The same entry, mentioned above, says a bit of grain alcohol was added to the dough before cooking, which as it evaporated prevented the absorption of oil deep into the dough. One last point. Although Fat Thursday is more popular in Poland, it is celebrated as Pączki Day in some immigrant packed centers in the USA. There are eating contests in Evanston IL and Hamtramck MI! Okay now let’s get to the ingredients. Rather than provide a listing with calorie count here’s a recipe. You can check it out and determine for yourself how delicious it might be to celebrate February 8 (Fat Thursday) or February 13 (Fat Tuesday) with one or several. Add an extra mile of brisk walking each day from February 1 through February 13. At roughly 65-100 calories expended per mile depending on your weight, you’ll be able to afford this tradition! RUN & MOVE HAPPY! https://en.wikipedia.org/wiki/Fat_Thursday https://en.wikipedia.org/wiki/Pączki https://www.thespruce.com/polish-paczki-doughnuts-recipe-1136411 |
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
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