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FAT BURNING
This blog post from MyFitnessPal.com, "What Type Of Exercise Burns the Most Fat?" has one of those headlines that grabs the attention of many who want to make sure our workouts help us become or remain lean. It's possible to read the article quickly and get the message, that author Jessica Sanders presents through reporting the results of research, that a mixed workout may be best for "fat burning" especially if strength training precedes the cardio session. This information may change the order of my routine on some, but not all days. There is also a section with specific exercises for high intensity interval training (HIIT) if you are interested in metabolic training. There are links to exercise video demonstrations. RUN HAPPY! http://blog.myfitnesspal.com/type-exercise-burns-fat/
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or TV "SHOW HOLES". Now that the “On To A Half Marathon” Training Plan has served it’s purpose and you prepared for and hopefully run this distance, you will spend about 2 weeks (or more) recovering. WHAT’S NEXT? I tend to feel a bit empty after I’ve finished a training plan and run my challenge race of the year. The feeling is comparable to the famous “show-hole” that’s been made fun of in a TV ad lately.
But both running- and show-holes are nothing to laugh about (not much anyway); they can be serious periods of let down. What’s worse is that they may both appear just as the summer begins, a time many of us associate with fun and enjoyment of the outdoors. YES, we should be happy to relax in the sun and not have every day planned out weeks in advance. But lack of SOME structured fitness fun can lead to anxiety about exactly how to enjoy these “carefree” days. It’s an effort to come up with a fresh new plan daily or weekly, and with no plan, it can be disappointing when no fun, exciting, or even mildly awesome activity was experienced. The worst perspective comes at summer’s close when there’s no memory of summer doings that would help you write an elementary school report about vacation happenings. EarnedRuns has THREE suggestions for filling a summer running-hole: Streak Running: This running option will be covered in a subsequent post, soon. A big advantage is that it takes minimal planning. Essentially it involves running 1 mile every single day, anywhere and anyhow you choose, to cover the distance. A "goal" streak can be of any duration. EarnedRuns suggests a streak that extends through the summer; after that who knows? Train For a 5K Race or Race Series: For those of you who have already been running regularly for fitness at least 2 days a week, training to run a 5K race should not be much of an increase in effort or time AND it will give purpose to your running all summer. Not too much, but just enough! You might look ahead and pick 1, 2, or 3 small out-of-the way competitions that won't require massive planning because there just aren't as many runners to make for difficult race logistics. This option will also be covered in a subsequent post, soon. The training period is not prolonged, from 2-6 weeks, depending on fitness level. A 4th of July race in a quaint setting is within your reach! EarnedRuns Run/Walk Across America: Memorial Day, May 30, to Labor Day, September 5: An EarnedRuns itinerary will be provided (free download) with the 3,630 miles route across America broken down into segments. It is adapted from a bicycle tour itinerary offered by TrekTravel and published on the company's website. Their website has interesting information about the part of the country that the cyclists will ride through and near each of the days of the bicycle tour. You might decide to sign up for this if you cycle! The EarnedRuns "trip" differs in several ways; most importantly, you won’t actually run or walk this distance! Participants will choose how they wish to “scale” the miles (1 mile actually run or walked = 10, 20 or more miles on the map itinerary). There will be a scale chart with 1:10, 1:20, 1:30; 1:40, 1:50, and 1:100 mile breakdowns from which to choose. These options are presented so that persons of different abilities can participate alone or together, each using a different scale. Hopefully this will work well for families, with children using a different scale than adults, as needed (it may be parents who require the highest scale mile handicap!). Rather than "days", the EarnedRuns tour is broken into "segments" that can be run or walked over one or more days. Two to three segments of varying length are scheduled each week, Monday-Friday (like a work- or school-week), leaving summer weekends unscheduled. This activity provides a simple visual way to follow, using a route across the United States, the cumulative distances covered by running or walking over the days of summer. It is scaled in a way that covering the actual distance is not required. It offers a structured method to stay fit by running, walking, or a combination of the two efforts, with the GOAL of virtually "crossing" the USA from the Pacific to Atlantic oceans, along the northern tier of states. With children this fitness activity can be expanded to include an educational component. The geography and history of the lands “traversed” can be explored according to interest and age. It’s a VIRTUAL run/walk event that is only as strenuous as desired by each person on the “journey”. The ITINERARY WILL BE POSTED SOON. A link to the DRAFT PDF is provided (click here). This is a first effort, so there will be some bugs to work out on the go. Back to "SHOW-HOLES". For filling them with other media forms that won't keep you indoors and sitting down, try AUDIOBOOKS. You can listen as you run or walk across the continent! Otherwise, check out recent movies you’ve missed or classics you’ve always want to see, but do this AFTER the sun sets and you're tired from all the fun exercise of the day. RUN HAPPY! https://www.ispot.tv/ad/Aw_U/amazon-fire-tv-show-hole http://trektravel.com/trip/cross-country-usa-bike-tour/ RUN THE HAVANA MARATHON, HALF MARATHON, or 10K
It seems the only way for Americans to participate in the 30th Marabana Havana Marathon on November 20, 2016 is to register with a tour that legally allows US citizens the opportunity to take part. The race’s official website (it’s the only one that seems official) advertises Pack Express, Pack Standard, and Pack Plus tour offers. Jenny Hadfield offers a tour on her website, as does InsightCuba, and Marathon Tours. InsightCuba posted a schedule of the 2015 marathon on Runner’s World’s Race Finder with an accompanying explanation of how momentous an event that race promised to be, and how they could help with arrangements. The following is part of that post, explaining the history of US citizens' difficulties competing there. “The first Marabana Havana Marathon was held in 1987. Due to 50 years of travel restrictions caused by the U.S. embargo against Cuba, few Americans have ever legally participated in the race. Until now”. The piece was posted in 2015. “Last year, insightCuba sent the first organized group of half and full marathon runners to Cuba in the race’s history. As the foremost provider of legal people-to-people travel to Cuba since 2000 and under a general license from the U.S. Department of the Treasury, we are again offering Americans the rare opportunity to participate in the Marabana Havana Half & Full Marathon. “ Brian Metzler wrote a piece in 2014 for Competitor.com and updated it this April 2016, “How Americans Can Run the Havana Marathon”. He starts by saying, “four and a half years ago I had the chance to run a half marathon in Havana”, and goes on to describe the experience as well as provide information on tours. He ran his race in 2011 and his message is clear: it’s the chance of a lifetime! Many who proclaim the urgency to visit sooner rather than later say that Cuba will be transformed and updated as visitor numbers grow and outside companies begin to do business there. They predict that the vintage OLD HAVANA scenes will disappear, especially those featuring brightly colored late-model autos from the 1950’s on city streets. The time to run there is now, they say. It appears to be a wonderful experience, but somewhat expensive. I would love to go. RUN HAPPY! http://www.havanamarathon.net/ https://www.jennyhadfield.com/havanamarathontour/ http://insightcuba.com/cuba-tours/speciality/havana-marathon-tours http://www.marathontours.com/havana-marathon http://www.runnersworld.com/race/9B2332FA-E45F-495E-B165-94ADEF5A0BDE/havana-half--full-marathon http://running.competitor.com/2014/06/news/americans-can-run-havana-marathon-legally_106076 http://www.oneworldrunning.com http://www.veloechappe.com/cuba/itinerary_2.asp *He adds One World Running (featured in an EarnedRuns WEBSITE WEDNESDAY BLOG post about running shoe donation) and Velo Echappe to the list. I could not find information about a marathon tour to Cuba on oneworldrunning.com. HEAT TRAINING ADVICE
Temperatures are rising and, rather than to avoid snow, sleet or cold rain, our excuses for not running will shift, sometimes quickly, to those involving the avoidance of hot and humid weather conditions. Although it’s tough to run outdoors when it’s hot and/or humid, the increased physical demands on the body represent circumstances in which you are training harder and can come out of the summer “heat” season as a stronger autumn racer. Matt Fitzgerald has some good advice on how to successfully train in this weather in a Competitor.com article, "7 Hot Weather Training Tips". To understand the science behind his advice some of you may wish to first read Tawnee Prazak’s article, “5 Reasons Heat Affects Performance”, also in Competitor.com. Generally Fitzgerald’s advice includes how to cool before and stay cool during runs, adjust your running to allow for the physical effects of heat, and above all be alert to danger signs the body sends when heat becomes a problem. MY summer strategies complement what Matt Fitzgerald recommends. Just as there are ways to deal with harsh winter weather there are a few similar tricks to summer running that can keep you safe and allow you to persevere with your training plan. ROUTE LOOPS Map out a running route that incorporates “loops”, maximizes shade and cool breezes, and minimizes exposure to direct sunlight. If you rise early or wait until late to run, the low-light times of the day can be safety risks. Create a “loop” on streets of a neighborhood or park where you can readily seek help or reach your car if needed, the traffic is low, and your line of sight is clear to detect potential danger. A shorter loop, about a half mile distance or so, will be easier to find than a longer loop of a mile or more. If you cannot run before the sun rises or after it sets (you get a late weekend start or take a weekday lunch break to exercise), especially if it’s a long distance workout, running multiple short loops in shaded or breezy areas can be a more comfortable option. A running ”loop” doesn’t need to be circular. It can be an out-and back linear route. I will start at a central point, run “out” in one direction, turn around and run “back” to the start point, then “out-and-back” in the opposite direction, and repeat as many times as needed for the miles I plan to run. I am a fan of parking structures because they often have open walls and are well ventilated. In a big city, air movements through “street canyons” can result in gusting winds that whip up breezes in these buildings, depending on their location and orientation. Possibly the parking building you avoided in the winter for this very reason is the one to seek out in summer? Those in which cars are parked for the entire day will have the least traffic. The image above is a view of a fountain I can see from the second floor of a parking structure I have used! More benefits of loops: you can easily cut short your run should the heat cause more stress than anticipated, and you can stash fluids in one spot and hydrate liberally as needed during each circuit. APPAREL Running as uncovered as possible may not be the best strategy. Wearing light-colored, loose-fitting tops with sleeves that at least shield the shoulders can decrease the heat generated from direct sun exposure on the skin, especially in less humid conditions. A light-colored vented hat with a visor will keep direct sun off the head and face, and help lessen vision strain, even if you wear sunglasses; one with a neck flap offers more protection. Light-colored loose–fitting shorts may not always be figure flattering but will be cooler than black spandex. Tie a white or light colored long-sleeved 100% cotton shirt around your waist. You can use it to wipe sweat from your face during your run. Afterward, in the cool-down walk or jog, you may feel uncomfortably cool when you stop generating heat. If you pass through or stop to get a snack/meal in air-conditioned buildings or drive in an air-conditioned car to get to your “loop” course, you’ll feel cooler on the return trip. If the sun is too much for you on a run, you can use the shirt in the middle of it as cover. HYDRATION If you partially fill a bottle/container (about halfway) and put it in the freezer well before your run, at home or at work, you can top off the ice with fluid before you start out, and it will thaw gradually and provide you with a cooling drink for the duration of a mid-day run. The ice in a completely filled container may not thaw fast enough for you to drink while you run; the added fluid hastens the thawing process. Drink cool, iced fluids about 15-20 minutes before you start out; this allows time for a restroom visit, and for gastric emptying and absorption to occur (it’s delayed with very cold fluids). If you replace electrolytes or fuel with a gel or gummies during longer runs rather than with a drink, take them with you too. SUNSCREEN Liberally apply a barrier sunscreen (zinc oxide/titanium dioxide based, advertised for babies or for sensitive skin) to your entire face and neck at home each morning. You are likely to achieve better coverage if you do it before dressing. Re-apply before you start out on a run; although this application may leave you with a not-so-attractive facial sheen as you leave work or school, you’ll come back sweaty anyway. So protect yourself from harmful rays that speed aging. Runners spend so much time outdoors we receive more facial exposure than indoor types. MONEY Make sure you have sufficient cash for unexpected needs and emergencies (to buy a drink or food, take a cab). RAIN PHONE PROTECTION AND IDENTITY Although you may have a phone with you, it’s best to have other accessible evidence of your identity and emergency contact information. From experience I know my summer running clothes can’t shield my phone from water when surprised by sprinklers or rain. I put it in a quart-sized freezer bag along with cash and identity information (business card with written info) and carry it in my hand. This may not be how you carry your phone, however. I dislike belts and arm bands. What do you like to do? PACING There’s nothing wrong with taking regular walk breaks during very hot weather runs. If you mentally make this allowance a rule for summer running, it may result in fewer skipped sessions! Also, you are likely to realize the walk breaks are progressively less necessary as acclimatization occurs. Enjoy the good weather and…. RUN HAPPY! http://running.competitor.com/2014/06/training/5-reasons-heat-affects-performance_11671 http://running.competitor.com/2014/07/training/seven-hot-weather-training-tips_4347 https://en.wikipedia.org/wiki/Street_canyon HAVE YOU HEARD OF ANY OF THE COMPANIES featured in the article, “6 Small Running Brands Making Big Impacts”, written by Emily Polacheck in Competitor.com? Check them out in the article (listed below) if you wish to stay current in the running business. A good reason to be one of the first in your circle to know of such brands is that they can make cool presents for running friends and family, who might be tough to gift.
Sometimes these brands were created to be more affordable than what is bought from the well-established athletic mega-brands, and that’s a big PLUS! I know from experience in my own family that it’s hard to impress teen and twenty-to-thirty-something nieces, nephews, and offspring of best friends with a small gift other than cash or cards. A low-priced purchase from a fledgling business, especially one that “gives back” in some charitable way (think TOMS, Warby Parker) can be fun to give and receive, because you are helping the start-up become known as well. Below are the companies on the Competitor.com list: Oiselle (Seattle, WA - USA) Ciele (Montreal, Quebec - Canada) Picky Bars (2010 in Bend OR – USA) Tracksmith (2014 in Wellesley MA – USA) Carson Footwear (2015 in Milwaukie OR – USA) Janji (2012, Boston MA – USA) I would like to ADD A BUSINESS that isn’t specifically for runners, but it attracted me because of the sporty lightweight nature of it’s products: JORD WOODEN WATCHES, founded in 2013 and headquartered in St. Louis, Missouri. The article I Googled to find a watch for a graduation gift, "Millenials Are Re-Defining Luxury: Best Watches To Express Yourself", showed an image of ESPN anchor Jorge Andres wearing the watch on TV, identified him as a runner, and commented that the watch was lightweight. That sold me! I gave one as that gift, but I want one too. The article quotes: “ ‘Jord – Swedish for “earth, soil, or nature” embodies our position as a natural time piece and accessories brand. No, we’re not Swedish but we strive to maintain a culture and product with global appeal. We are taking inspiration (and materials) from nature to forge fashion-forward accessories.’ ” The Jord website provides data and specifications on the different woods used in the manufacture as well as sustainability. It’s an eco-friendly as well as a fashion-forward company. “We are focused on creating timepieces that are modeled after a modern lifestyle. We value sustainability, efficiency, and experiential living. We make our watches for people who don't just have somewhere to be, they have somewhere to go.” That sounds like runners and walkers! RUN HAPPY! http://running.competitor.com/2016/05/features/6-small-running-brands-making-big-impacts_149628 http://americanfashiontv.com/10923/best-watches-jord/ https://www.woodwatches.com/shop IF YOU RAN OR ARE PLANNING TO RUN A PERSONAL HALF MARATHON with an EarnedRuns bib and not paying a registration fee, consider donating to a charity the amount you would have spent participating in an organized race (see GENEROSITY page). OR, CONSIDER DONATING YOUR SHOES to a charity, or collecting them for donation. There have been several online articles in the past that listed organizations involved in this work. The latest is from Competitor.com by Allison Pattillo posted in 2013. Since this article and others are several years old, I checked the websites to determine if the groups were still active and Charity Navigator for a rating.
In the process I learned a quite a bit about such organizations. Firstly, there are more of them than I would have imaged. Second, they all save used shoes from going immediately into landfills as waste. Third, they serve both local and/or international needs. NIKE, is unique in the list in that it receives donated shoes and then re-purposes the recycled materials for use in artificial field surfaces. Another (MORE) uses funds from shoes donations to help save the environment. The remainder help the needy obtain shoes with the exception of ONE WORLD RUNNING that also recycles, and SHOE 4 AFRICA that built a hospital and in reality works for women, health, and peace in that continent!!! I was very much IMPRESSED WITH THE PEOPLE/GROUPS WHO RECOGNIZE THE NEEDS OF OTHERS and work to improve the world making both small and huge efforts. This post/list will be saved as a PDF and be posted on the GENEROSITY page. SHOE RECYCLING Nike Re-use A Sole: http://www.nike.com/us/en_us/c/better-world/reuse-a-shoe A recycling effort, not a charity organization. Website is easy to navigate; information is available on products made from the ground-up sole material; very easy to find a location for shoe drop-off, nationwide. Concerns regarding the safety of artificial turf were addressed in an October 2014 NBC Nightly News investigation and commented on in an article, “High School Changes Artificial Turf Field Plans” by Monica Alba and Kevin Monahan. Distinction was made between infill using recycled tires and the NIKE GRIND material which “ ‘is made from recycled Nike manufacturing waste, all of which meets Nike's Restricted Substances List (RSL) standards,’ " according to Greg Rossiter, a company spokesperson quoted in the article dated from about 1.5 years ago. " ’Our RSL is based on the most stringent worldwide chemicals legislation for consumer products and on substances that Nike has voluntarily decided to restrict from our products. In addition, the finished Nike Grind material is routinely tested against safety standards by an independent laboratory before use in the production of synthetic turf fields’. " http://www.nbcnews.com/storyline/artificial-turf-debate/high-school-changes-plans-artificial-turf-field-n232686 DONATION OF USED SHOES + SUSTAINABILITY TRAINING MORE Foundation Group http://www.morefoundationgroup.org/donate-shoes/ According to the website, 100% of this Delaware-based organization’s funding comes from “the sale of ‘gently used athletic shoes’.“ A collection box can be requested, filled with shoes, then sent to MORE, which sells them to vendors in major metropolitan areas. Shoes can also be dropped off at easy to locate collection sites. The revenue from sales is used to help educate villages and farmers in developing countries to create Modular Organic Regenerative Environment’s (MORE) that “conserve natural habitat and regenerate regions that have been severely damaged.” Not eligible to be rated by Charity Navigator because it does not meet criteria of having at least $1 million in revenues (this is neither a positive or negative indicator). DONATION OF USED SHOES + RECYCLING One World Running http://oneworldrunning.com This organization is, according to their website, “ an international program promoting an awareness of health, fitness and nutrition by providing running shoes to those in need in the United States and around the world. “ It also holds “5K walk/runs to foster an environment of exercise and to increase understanding and goodwill between people.” Initially started in 1986 as Shoes for Africa by a group of Boulder, Colorado runners who “collected, washed and sent new and ‘near-new’ athletic shoes, T-shirts and shorts to needy athletes and children around the world.” The project grew into a global operation, 100% volunteer run, with shoes and other athletic equipment being sent in from around the United States. Shoes not suitable for re-use are sent to Nike’s Re-use A Shoe program for re-cycling. DONATION OF USED SHOES 1) Soles 4 Souls https://soles4souls.org/ Easy to navigate website, clear directions on how to donate shoes according to number sent. It was “founded as a disaster relief organization after philanthropists and shoe executives provided footwear to those most impacted by The Indian Ocean tsunami in 2004 and Hurricane Katrina in 2005” and officially formed as a non-profit in 2006”. The group continues to “act as second wave responders providing footwear and clothing to those In need during times of disaster.” Rated 85.6 by CharityNavigator.org (3 of 4 stars) 2) Share Your Soles http://shareyoursoles.org/ Their motto is: “Lacing the world together since 1999”. According to the website their mission is to “provide gently worn/new shoes to those in greatest need around the world”. Drop-off locations seem to be mostly in Chicago and its suburbs, and in Indiana. There is one location in California. Events are scheduled for June 2016 and beyond, and there are opportunities to volunteer. Not eligible to be rated by charity Navigator because it does not meet criteria of having at least $1 million in revenues (this is neither a positive or negative indicator). 3) Shoe 4 Africa http://www.shoe4africa.org/ Website states: “Our challenge is to listen and work with communities to better lives focusing on Health & Education” by assisting with HIV/AIDS awareness at sponsored sporting events, education, women’s empowerment and peace, and health. Started with the idea of providing shoes to Kenyan runners, the organization has evolved greatly with a much broader and ambitious mission. The website seems not to explain it easily, and the most incredible story and accomplishments of its founder, elite runner Toby Tanser of Sweden, are almost buried in all the information provided. There is a link to their TCS New York City Marathon Team; you can sponsor members who, by running, are raising funds for this organization, which has recently built a public pediatric hospital in Kenya (the first according to the website). This organization seems to be a serious international aid organization that may receive some governmental funds. Not eligible for rating by Charity Navigator for reasons related to it’s tax filing requirements (this is neither a positive or negative indicator). 4) Shoe Bank http://shoebank.org/ Founded in 1989 with the purpose of putting ”comfortable shoes on a few hundred homeless men living on the streets in downtown Dallas’, the program now “provides shoes for twenty-five thousand people every year – primarily children”, both in the Dallas/Ft. Worth metropolitan area and worldwide. This organization and its founder have received national and international awards. The website lists a number of fitness centers and stores (presumably sites to drop-off shoes) and identifies groups/teams/companies that have organized special collections. It says most of the shoes come from school children. Not eligible to be rated by Charity Navigator because it does not meet criteria of having at least $1 million in revenues (this is neither a positive or negative indicator). The larger charity within which it is also listed (Rockwall County Helping Hands) has a rating of 85.08 (3 of 4 stars). 5) Donate Your Old Shoes http://donateyouroldshoes.org/ Website says its mission is to “ put shoes on the shoeless, worldwide”, mostly by helping others/groups organize shoe drives and collecting shoes sent to them directly. This family run group partners with organizations that are able to handle the expense of sending shipments to the needy, which they identify as the “poorest of the poor”. Based in San Diego CA, the organization’s website provides clear instructions for sending any type of shoes, not just running or athletic shoes. There’s an FAQ section that explains much about the organization about the family, and how and where shoes are sent in the world. “We don’t want your cash, just your old shoes,” the site proclaims! Not eligible for rating by Charity Navigator for reasons related to it’s tax filing requirements (this is neither a positive or negative indicator). DONATION OF USED SHOES (BASED OUTSIDE USA) 7) Shoes For Planet Earth (Australia) http://www.shoesforplanetearth.com/ Monetary donations are accepted online. Donors with shoes are helped to “Post A Box” to a location where need exists. 8) Shoe Bank Canada http://www.shoebankcanada.com/ Rotary Club members founded a local chapter of an international shoe charity in 2010; the group partnered with a food bank and now focuses on serving all needy Canadians, and if possible, others in need overseas. Website has easy to find information about drop off locations in Alberta, British Columbia, and Ontario. OTHERS LISTED IN GUIDES Give Your Sole: website does not seem updated; last posts from mid-2015 Heart and Sole: link not active Hope Runs: monetary donations only on website Running Wild: no link found to information shoe donation Warren Strider’s Club: no link found to information shoe donation http://running.competitor.com/2013/12/shoes-and-gear/feel-good-options-for-old-shoes_90394 RUN HAPPY! NIKE RUN CLUB PREACHES, like EarnedRuns does, that symmetrical (both sides of your body are about equal) flexibility/mobility, balance, and strength, are important to efficient (your energy is spent moving forward rather than side to side) running. The NRC published a short piece, "Be A Stronger Runner" that allows you to identify and fix, with exercise, 3 common problem areas that can lead to running weaknesses:
Tight hip flexors Lateral hip weakness Tight calves Remember the “FIX ONE BROKEN WINDOW” series that suggested you work on improving balance? The initial BLOG post was Feb 25, with the balance series posted March 14 and 22. Note that the image accompanying the NRC item featured today shows runners performing the simple balance exercise of standing on one leg. THIS IS ANOTHER EXERCISE MOVE THAT WILL HELP YOU DIAGNOSE AND TREAT AN "IMBALANCE" (in balance). Stand on your right leg while pulling your left leg up, knee to chest as best you can. Try to hold this stance for 30 seconds on the right and then the left leg. That’s one repetition. Repeat the move on each side 2 more times (2 more reps). Work up to holding it 30 seconds if it’s too difficult, or simply lift your lower left leg off the ground instead of pulling it to your chest. Ultimately shoot for standing on each leg for 2 minutes. If you notice an asymmetry (easier to balance on the right or left leg), work a bit more on the weaker side by adding an extra rep on that side. Have a railing, chair, wall, or something else sturdy and stable next to you to prevent a fall. RUN HAPPY! http://www.nike.com/us/en_us/c/running/nrc-articles/balance-exercises HOW DID YOU DO IN YOUR HALF MARATHON? If it you were delighted with the effort, HOORAY for you!!!. If it was a disappointment, and you are moping around and wondering why-you-spent-all-the-time-and-energy-to train-for-such-a-meh-finish (or no-finish), take heart. Runner’s World ran an article quite a while ago, “Let It Go: The Five Stages of Getting Over a Bad Race Experience – And How To Run Better The Next Time” by Kelly Pate Dwyer on November 12, 2009. It addresses a situation that runners inevitably will find themselves in after running a race in which they performed poorly. The challenge you now face is to turn a negative race experience into one that improves future training and race performances.
“Getting into that mind-set and being able to learn from the past and refocus on the future isn't an easy task” after a bad race, says Dwyer. To help runners accomplish this she identifies five time points after the race with suggestions on how to cope with disappointment in order to “recover from the initial letdown and plan your comeback.” The time points are after the race (immediately after, morning after, and one and two weeks after) and before your next race. She also demonstrates how sports psychologist Neal Bowes recommendation of becoming “process-oriented” differs from the mental approach of being “outcome-oriented”. Before selecting this article for you, I looked at several others that were more recently published. They were generally about horrible occurrences that befell ultra-distance and elite runners and how they came back as winners in subsequent goal races. I could not identify with these super athletes. Their stories did not help me, because I am not “in their class” when it comes to running. I don’t have spectacular failures because I don’t have spectacular successes. Mine are fairly ordinary. And this started my thinking about the nature of disappointment at my level. I do think I am “process-oriented”, for the most part, and have a healthy attitude about running and competing. I think my life perspective is good; using Earned-Runs bibs has helped me to stop fretting about not being able to run frequent organized races that my friends participate in together in a social manner. But, when I compare my times, finishes, performances with others (in my age group of course) I am prone to feel let down by the results if they weren't my very best. The simple answer is NOT, to not compare! I need the information: it fuels my efforts. This article lays out clear, timely steps on how runners can pick themselves up after a disappointing race, take stock, set new goals, make training adjustments, and above all persevere in doing something that brings mostly joy. RUN HAPPY! http://www.runnersworld.com/race-training/how-to-let-go-of-a-bad-race-experience Image: sculpture at entrance to The Detroit Athletic Club, in downtown Detroit Michigan. The question is who won? The athlete leaning into the tape (invisible here) chest first but with his toe behind the foot of the other runner? LAST MINUTE AFFORDABLE MOTHERS DAY GIFTS FOR RUNNERS. Have you waited to find something for that special person in your life that you want to honor on Mother’s Day? Likely you did not forget, but were waiting for inspiration to find a unique and thoughtful gift. Flowers, chocolates, pajamas, and jewelry may not be gifts that she desires. “It’s the thought that counts”. Right? Gifting the usual stuff that’s advertised for this holiday may not demonstrate how much thought and love you put into the effort, and your budget may not allow the purchase of some items. A runner mom might get totally excited about simple items you can readily find and afford at sporting goods and drug stores, which acknowledge her love of running. Shopping can be a fun activity for kids if they can make some of the choices and help at the checkout.
Suggestions (some are in the image above): Sport “slides” (with built-in arch support, that swimmers and soccer players wear) Running socks (thinner light wool blends) or after-run socks (soft cotton blend) Neon/fun colored replacement shoelaces Gel or gummy packets for fueling Runner magazines Friction blocking wax stick to prevent foot blisters Tennis balls for massaging feet Drinking water bottle, BPA free, that has a fruit infuser Hot water bottle (for spot icing of acute aches/pains) + bottle of isopropyl alcohol* Heating pad (for chronic aches) Soothing bath salts Moisturizer (try the new type that can be applied in the shower) Barrier sunscreen for sensitive skin (travel size might be nice) Low fat chocolate milk for re-fueling after long runs Dove Dark Chocolates Put in a running shoe box decorated with pictures of lady runners her age. Enjoy seeing the surprise and joy as she opens your gift! This can work for Father’s Day too! RUN HAPPY! * Fill the water bottle with ice cubes; adding a few ounces of isopropyl alcohol to the bag will create a soft cold slurry, after a short time, that is more comfortable to hold against the skin than hard-edged ice cubes, and that stays icy cold for a longer time. It can be put in the freezer to re-freeze and will remain soft. ALTHOUGH YOU HAVE NOT YET RUN YOUR HALF MARATHON, especially if this race will be your first, you may be wondering what comes next, after it’s over. It’s called RECOVERY.
There is quite a bit of wonderful advice about how to recover after long distance races, specifically half marathons and marathons, provided by some very experienced trainers and coaches. Some advice comes as math-style calculations demonstrated on graphs. Other advice calls on runners to listen to their bodies. There are articles offering 7 tips, or 3 steps, or explaining several stages of recovery. It’s a bit confusing if you rush through the titles and paragraph headings only and don’t read the details. Most of the advice is similar and common sense. But it’s doesn’t come automatically to runners, and only seems “common” to you if you have experienced a few races and recovery periods. At the end of this discussion there are several links to such articles for you to read in detail. I commented on them a bit below so you might be able to choose one to read first. If the advice in that piece doesn’t help you personally, you can check out the others or search further yourself. The advice generally covers 2 periods of time after the race: 1) Immediately after finishing (or the day of /after) 2) Days and weeks later Immediately after you cross the finish line: Your thoughts should be centered on hydrating and eating something (mix of protein and carbohydrates) to replenish fluid and fuel stores and help begin the process of healing damaged muscles and soft tissues. Shortly after that, an easy cool down run is recommended. Other measures that can be taken a bit later include actually “cooling” with ice baths or refreshing swims in a swimming pool as needed, receiving a massage offered at the race, foam rolling, or putting on compression apparel. The remainder of the day should be restful, and the time used to celebrate your achievement and critically assess your performance in a positive light to help with future training and races. Kristin Gustafson advises runners that they might experience an emotional reaction, which has a physical basis (post-endorphin release), such that feeling of let-down is not unexpected at this time. SLEEP is also an important component of recovery, and a little extra the night of the race and over each of the following days is a good idea. Amanda Loudin has put forth the idea that recovery should be more “holistic” than it currently seems to be, that runners should expect to feel the physical effects of their effort and accept that discomfort as sign that progress will be made. She incorporates advice from STEVE MAGNESS, author of The Science of Running and cross-country coach at the University of Houston. “If you look at how the body works, you realize you need to stress it to where it’s almost embarrassed,” he says. “The stimulus caused by damage allows the body to repair and adapt. This is where it makes its gains”. Hence he cautions, dosing yourself with pain-blocking anti-inflammatory medications or anti-oxidants may subvert the natural healing that is meant to take place. Days and weeks after the race This advice concerns itself with when and how to start training again after the race. A general rule of thumb offered by several of the sources I checked recommend not returning to hard workouts for a time period that equals 1day/1mile of race distance. Roughly, that translates to 2 weeks of recovery after a half marathon and 1 month after a marathon. HOWEVER, Coach Jenny Hadfield cautions against following a calculated return to regular training and hard workouts. Without using the word ‘holistic” she recommends following body and life signals rather than numbers. SHE QUALIFIES the 1day/1mile rule, indicating that recovery needs can vary by race, and that runners must be flexible and base their recovery plan on how they feel, “the flow of life and your body, not the calendar. “Recovery is about healing from the overall stress in your life, not just from training or racing,” and she provides personal examples and a couple case studies. “Recovery isn’t about running at a slower pace; it’s about training at an easier effort”. AGE is another consideration in planning your recovery according to these sources. The older you are, especially after age 40, the slower you might wish to go in recovering from a big race, especially a marathon. Rather than 1 month, Pete Magill quotes champion marathoner Tracy Lokken as saying it should be 45 days. You may wish to take that into consideration for your half marathon recovery time if you are over 40 years old! Remember that if you don’t do a good job of scheduling an adequate recovery your body is likely to help you correct your mistake. You may find yourself with more unscheduled days off than you planned, due to a sluggish return, or worse yet, an injury. I watched the women qualifiers for the US Olympic marathon team being interviewed as part of Boston Marathon live coverage. Sadly I cannot recall the specific words or woman, but at least one of them was commenting on how difficult it was to rest after that effort. She was not fully enjoying the down-time, especially as a spectator at this great race, and was eager to start training for the Games. You may not be an Olympian, but if she needs time to recover, you do also! RUN HAPPY! “7 Post-Race Recovery Tips by Kristin Gustafson for Active.com http://www.active.com/running/articles/7-post-race-recovery-tips “Re-thinking Recovery for Runners: Adopting A More Holistic Approach” by Amanda Loudin for Competitor.com http://running.competitor.com/2016/04/training/rethinking-recovery-runners-adopting-holistic-approach_147849 “What’s The Best Post Race Recovery Plan?” by Jenny Hadfield http://www.runnersworld.com/ask-coach-jenny/whats-the-best-postrace-recovery-plan “Faster After 40: Master Your Recovery” by Pete Magill http://running.competitor.com/2014/09/photos/fast-40-master-recovery_113985 HAPPY CINCO DE MAYO! In honor of this 5th of May celebration, below is a link to “5 Benefits of Breathing Correctly” written by Erica Bellman for the MyFitnessPal.com blog. It’s a stretch, but there are 5 benefits for the 5th day of May, get it?. The benefits of developing a deep breathing habit, described in this piece, could be of help to runners. They include pain management, increased stamina, and improved lung capacity. The end of the article describes a mindful abdominal breathing technique.
If you’re unsure of what the holiday of our neighbor nation to the south celebrates, other than an American excuse to eat Mexican food and drink margaritas, there’s a link to the History Channel website too! You can impress your friends by not confusing it with the celebration of Mexico's independence, that is commemorated each year on September 16, according to this source. RUN HAPPY! http://blog.myfitnesspal.com/5-benefits-breathing-correctly/ http://www.history.com/topics/holidays/cinco-de-mayo MAY IS ALREADY UNDERWAY and only now are the races being listed! This timing will likely not allow you to plan ahead to participate THIS year. Many, although not all, of the race walks are one of several competitions on one day that most commonly also include a running race of the same or longer distance. They often are annual events that may only recently have added a race walk that is not combined with the run, and has registration, course, start time, and/or awards separate from the run.
However, the annual nature of the events means that you can expect the same one to occur the next year and you can plan accordingly. This month there were quite a few USATF-sanctioned outdoor track and filed championship events on the USATF Calendar (my source for finding racewalks), probably because it's the end of the middle and high schools' sports year. Many are identified as primarily for youth and some for masters (above 40 years old) . I decided not to list these events as they seem to be part of a system that requires USATF membership for participation and therefore are not wholly the recreational events intended for this website. If parents are interested in track and field for their children the best approach may be through schools or the USATF itself. Walkers who wish to "up their game" may be attracted to this posting. BUT WHY MIGHT RUNNERS BE INTERESTED IN FINDING RACE WALKS? If you have a buddy or family member who has indicated they DO NOT WANT TO RUN, and do not want to run races, you might find an opportunity to compete together in an event that holds separate competitions! Sometimes being a "fun" walker in a 5K or 10K alongside runners is insulting to the serious walkers, who would prefer to compete and be rewarded for their serious efforts, just like the runners. YOU CAN ALSO USE EarnedRuns™ BIBS for this purpose! Below is the list, which will be added to information on the WALKERS page. Ruckers might check the GORUCK website for information on events. Disclaimer: race websites are often incomplete and registration is handled by outside race management companies. Races were included on the list if information given indicated a racewalk not fully combined within a running race. RUN and WALK HAPPY! May 6 10th Annual White Oak Classic 5k Run/2.5 Mile Walk, Silver Spring MD https://www.raceit.com/Register/?event=36733 Participants must be an FDA employee, contractor, White Oak GSA or Air Force employee May 7 28th Annual Run/Walk for Hunger Cleveland OH http://www.hungernetwork.org/index.cfm?fuseaction=donorDrive.event&eventID=522 Separate registration, no fee, non-competitive walk Cinco Cinco 5K Run/Walk, Fort Collins CO http://cincocinco.colostate.edu/ Separate registration Derby Dash 5K Walk Run, Williamston KY http://getfitgc.org/uploads/DD_Registration_Form_2016.v4.pdf Age group awards to Top male and female runners and walkers in each age division. New Jersey Race Walk Series; 5K Harry Wright Lake, Whiting NJ http://www.farcnj.com/ Awards to Open, Masters, Juniors May 8, 2016 WMass 6th Annual Mother’s Day Half Marathon, Whately MA http://www.racewmass.com/ Separate registration, start time, age group awards May 14, 2016 20th Journeys Marathon, 13.1 Mile Power Walk, Eagle River WI http://eagleriver.org/featured/journeys-marathon/ Separate registration and results 29th Narrow River Road Race 5K Race Walk, Narragansett RI http://narrowriver.org/ Separate registration and awards May 15, 2016 105th Coney Island Race Walks 5Mile Development/10 Mile Handicap, Brooklyn NY http://www.nywalkersclub.org/ Entirely a walker event 18th Annual Stow Run For The Woods 5K Race Walk, Stow MA http://www.stowconservationtrust.org/RFTW.php Separate registration, start time, awards May 30, 2016 Run to Climax, 2 Mile Race Walk, Climax MI http://www.runtoclimax.org/ Separate registration, race, course, awards http://www.usatf.org/calendars/searchResults.asp?city=&state=&country=&associationNumber=&startDate=&endDate=&eventType=W&includeAllAges=ON&distanceSelection=other&distance=&distanceUnits=&distanceComparison=%3D&prizePurse=&name=&series=&submit=Search http://www.goruck.com/event-landing#eventTableContainer EXERCISES TO STRENGTHEN THE INNER THIGH MUSCLES, the hip adductors. Knowing this is a weak area for me I was happy to find this short slideshow by Susan Lacke from Competitor.com "Hip Adductors: The Root Of Your Injuries?"
It includes a test to check for weakness and then recommended exercises that do not require equipment: lateral lunge, standing Swiss ball adduction move, diagonal rotational squat, knee ball squeeze (you can use a small firm pillow instead of a ball), and suomo squat. I've completed the workout several times and realize the one that is the most difficult for me is the diagonal rotational squat. It puts me off balance and I am not sure that my poor performance allows me to get the full benefit. It's worth trying for a while, if I hold on to a chair for balance. Thus, a note of caution is necessary: have a wall, railing or chair nearby for balance if you find you're unsteady at first doing these exercises (if you need one lying down doing the ball squeeze, better see a physician, pronto!). There's absolutely NO BENEFIT TO FALLING while doing them! RUN HAPPY! http://running.competitor.com/2015/10/photos/hip-adductors-the-root-of-your-injuries_138058 JENNY HADFIELD WROTE A WONDERFUL, SHORT, not-too-technical piece for Runner's World in 2013 on how to approach pacing in this 13.1mile race, "How To Pace Your First Half or Full [sic]* Marathon". She effectively uses colors to make her points.
It happens to be MY PERSONAL approach for every half marathon I run, even though Hadfield indicates this is mostly for beginners. Essentially it involves 1) finding a comfortable running rhythm on THAT PARTICULAR DAY in the first half of the race, then 2) once you are clearly beyond the halfway point, at mile 8, challenging yourself to pick up the pace to make it a real race, not just another run, and 3) finishing the last mile+ as strongly as is possible. The reason this plan works is that foundation for each stage is built during your training. You are enabled to run the 1st stage by ALL the training days you got out on the road and ran, JUST RAN; not employing a particular strategy, but just ran short, medium, and long distances to get in the mileage. Over the weeks, not thinking too much during these runs, you established the rhythm that you can settle into on race day. The 2nd stage can be entered because your training purposely involved picking up the pace during certain segments of some runs, even if it was to simply finish the last half of the run faster than the first half. Your strength and hill training also prepared you to kick into this stage and slowly, purposefully pass one slower runner at a time on your way to the finish line. The last stage, for me, reflects the mental toughness developed whenever I accomplished a task/routine in the plan that I really, really, really did not feel like doing. It's the "nitro" that fuels my final surge (like "Fast and Furious" street cars). If I could push myself THEN, I can certainly push myself NOW, for this last 1.1 miles of the RACE which I've trained months to run. Check out what COACH JENNY has to say, and think about your race pacing strategy as you run your easy miles this taper week. RUN HAPPY! http://www.runnersworld.com/ask-coach-jenny/how-to-pace-your-first-half-or-full-marathon * Word to the wise: it's not cool to use the term "full" marathon. Possibly RW editors forced it's use in the title. Experienced runners know there's "the marathon", and a shorter race that's half that distance. |
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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