aNEW YEARS EVE DAY IS A PERFECT CHANCE to obtain an attractive glow of health in preparation for the night's partying. Pull out your 2016 Earned Runs bib for the last time, pin it on or put it in a pocket to remind you're running or walking on your honor. Then get out and run/walk for fun. Considering this is an opportunity that presents itself on the same day each year, you can use your 5 year log to track how you've improved, slipped, or maintained your performance over time.

The 5 year log is availble free on the RESOURCES page for download.

RUN HAPPY!

FITNESS GOALS FOR 2017 REVEALED The first task for runners who wish to improve their running and remain active and healthy in 2017 is to identify overall goals. A recent Coach Jay Johnson newsletter (to receive it you must be a subscriber, but it’s free) recommended setting 3 goals. Shana Verstegen put together a slideshow ‘list-icle’ for Active.com that may encourage BOTH women and men to formulate and follow a strength building plan, and setting this up as one of the targets they'll aim to hit in the upcoming year.

I am going to go with ONLY TWO goals, figuring that I’ll do what I love to do (run races and work to speed up), following a similar path as in 2016. Every year I also resolve to improve my nutrition in such a way as to replace fat mass with lean muscle, so it's more of a life plan, considering how easy it is to lay down fat. 

My NUMBER ONE goal is to LIFT WEIGHTS regularly to BUILD STRENGTH. Up until this time I have only used body-weight exercises for this purpose, and only 1 day/week, skipping weeks frequently. This year I want to up my game for all the reasons given in this article. The increased strength should help increase my race pace as well.
 
Although the title of Verstegen's article  is “Top 10 Reasons Women Should Hit the Weights”, the reasons also apply to men runners and walkers and include: speeding metabolism; protecting knees; strengthening bones;  improving posture, body shape, and movement; increasing independence and athleticism; boosting mood; and a ‘mystery’ last benefit.
 
Many runners, regardless of gender, would rather lace up the shoes and run, braving terrible outdoor weather than walk into the gym for the purpose of lifting weights. Part of my reluctance is not having a plan I LIKE that fits beginner level (actually I’m almost sub-beginner level).  Another source of reluctance is the embarrassment of having to pick up the 5-10 pound weights and moving awkwardly through an unfamiliar routine when everyone else is working smoothly with 15-20 and higher pound weights. HOWEVER, THERE WILL BE MORE NEWBIES IN THE GYM than at any other time of the year, so it’s a perfect time to bond with them and become buddies.
 
The next step in formulating a plan will be to determine where/when to incorporate the weight work into a schedule, so that I persevere long enough to see results. From my experience the thrill of seeing improvement can power me to continue following the plan over the next months and even the entire year.  I’ve got the remainder of the weekend to work on this.
 
The final step will be to design a specific routine. My target date for starting is January 7.  The traditional religious Holiday Season (through the Twelve Days of Christmas) can be stretched to January 6, the Feast of the Epiphany, or Three Kings. Consider yourself as being within the ‘legitimate’ holiday year-end planning period if you need time beyond December 31 to work on goal setting.
 
My NUMBER TWO goal is to complete a PERSONAL EPIC ADVENTURE. Designing this event and the training plan and schedule will take a bit of time and effort. For the purpose of defining 2017 goals, I’ve at least accomplished this step.

Good luck with your personal goal planning!
 
RUN HAPPY!
 
http://www.active.com/fitness/articles/top-10-reasons-women-should-hit-the-weights
 
http://www.coachjayjohnson.com/
 
https://en.wikipedia.org/wiki/Epiphany_(holiday)
 
https://en.wikipedia.org/wiki/Twelve_Days_of_Christmas

http://www.huffingtonpost.com/2015/01/06/three-kings-day-celebration-history-and-traditions-behind-el-dia-de-los-reyes_n_2412379.html

MENTAL PLANNING: SAM ROUTINE DEMOS
This is the last post encouraging you to mentally plan before sitting down and writing goals and strategies for the 2017 running/walking year. The past week’s mental planning post on strength and mobility did not provide specific workouts to consider for your individual use. This one includes links to VERY structured workouts for SPECIFIC training days that can be previewed to determine if they are right for you.
 
Coach Jay Johnson offers them through a free email newsletter subscription that gives wonderful FREE ADVICE and LINKS to videos that demonstrate routines to increase mobility and strength. There are the LUNGE MATRIX AND LEG SWINGS, to be done before each run, and the STRENGTH AND MOBILITY or SAM routine videos that can be viewed on YouTube. He also offers free podcasts on a variety of topics available through iTunes. Currently he also offers a recently released marathon training plan, available for purchase.  
 
The Coach says this: “SAM is not a nice to do, but rather a need to do. I learned that phrase from Coach Vern Gambetta and it’s one of my favorite concepts in coaching. This work is not optional if you want to become the best runner you can be and decrease your chance of injury.” He also said in another newsletter, “If you don’t believe that you should do Strength and Mobility (SAM) work each day that you run, then we might need to break up”.
 
I was so inspired after reading his comments that I downloaded all SAM materials and watched the videos, writing down the steps so as to pay close attention to each move. For copyright reasons you will need to subscribe to have access to the Coach’s valuable insights.
 
I emailed to thank him and received a personal reply the next day. The half marathon plan has not yet been released but will receive my strong consideration, should this be one of my 2017 goals. Johnson, like Earned Runs, also talks about planning for the upcoming year and offers encouraging words about being a better runner.  Explore his website and newsletter in your planning if his brand of motivation appeals to you.
 
If you think following the advice of a trainer or coach will help you achieve your goals, begin to check out various experts now to identify what each offers, at what cost, and at what level of effort you wish to engage. The links below are a good introduction to Jay Johnson.
 
RUN HAPPY!

https://www.youtube.com/user/coachjayjohnson
 
Lunge Matrix and Leg Swings (the Lunge video is no longer available for download)
https://www.youtube.com/watch?v=korxBhGzzJE
 
SAM Phase 1 Easy Day
https://www.youtube.com/watch?v=5-2gUAOnrco
 
SAM Phase 1 Hard Day
https://www.youtube.com/watch?v=1xqZb9EQr9Q
 
SAM Phase 1 Easy Day
https://www.youtube.com/watch?v=1xqZb9EQr9Q
 
SAM Phase 2 Hard Day
https://www.youtube.com/watch?v=CqYjxPaMw_g

CONSIDER THIS AN EXTRA CHRISTMAS  OR 5TH NIGHT OF HANUKKAH HOLIDAY GIFT: “The 15 Minute Adaptive Core Routine For Runners (No Gym Required)”. In this article for Competitor.com Lisah Hamilton challenges readers to consider the importance of core strength to injury free, efficient running. Without personally doing the math she indicates that based on the number of steps taken in the course of running an entire year the following question should be asked:
 
“Each time you strike the ground, you strike it with 2 to 2.5 times your bodyweight. The question is, can your feet, ankles, knees, hips, and lower back effectively support a force such as this? The answer largely depends on the strength of your core (including glutes, abdominals, hips, and lower back).”  Hamilton describes how weak or non-firing gluteal muscles can lead to excessive pronation and ultimately, injury. 
 
It brought to mind a simple lesson taught to me of WHY CORE STRENGTH MATTERS by a physical therapist several years ago. She was helping me to avoid knee pain related to recurring bursitis and explained that while large muscles move us forward; SMALL MUSCLES KEEP US FROM MOVING FROM SIDE TO SIDE WHILE DOING SO.  
 
The more side-to-side, wobbly, often asymmetrical movement we generate while running, the greater are the stresses placed on joints like hips, knees, and ankles. She went on to say that we more easily and readily exercise those big muscles, like the quadriceps and gluteus maximus, but often neglect working on the smaller muscles that contribute to our stability and balance, like the gluteus medius and minimus.

Not being an expert in physical therapy, I’ve been unable to find a reference that scientifically re-states this therapist’s viewpoint in quite the same understandable language. However, the GIFT of perspective she gave during that one session has helped me place greater value on working toward improving stability and balance to avoid injury and become a better runner. Thanks for that!
 
Getting back to the article, the author suggests performing “30 seconds of each exercise and building up to two consecutive minutes of each exercise”. The video demonstration is very helpful. The list below summarizes her recommendations. Except for burpees, each move (or a variation) has been recommended to me by a fitness expert or physical therapist.  Some have been part of my weekly routine since 2009..  There are suggestions for INCREASING the challenge of each move, and a link to help figure out how to DECREASE the challenge in the piece.
 
Stability Ball (prone plank) Circles
Stability Ball Hamstrings Curls
Sit and Twists
Burpees
Mountain Climbers
Side Plank with Leg Lift
Supermans
 
You may find many other exercises online that are similar, but this is a wonderful, simple, one-stop approach to safe core work with a demonstratio video, a true GIFT.
 
RUN HAPPY!

THIS LINK WILL ALSO BE PLACED ON THE RESOURCES PAGE
http://running.competitor.com/2016/12/training/15-minute-adaptive-core-routines-runners-no-gym-required_160131

FREE 2017 Earned Runs QUICK-PLANNER/LOG calendar (PDF for download or printing) is available on the RESOURCES page! To use as a PLANNER, simply circle or highlight the general activity SCHEDULED that day and briefly fill in the "Details" if you wish to be specific.

To use as a LOG, simply circle or highlight the general activity that was PERFORMED that day and briefly fill in the "Details" if you wish to be specific.

R = Run; W = Walk; S = Strength work; M = Mobility work;
B = Balance work. "Details" can include distance or time, like 3mi (miles) or 30mn (minutes), or type (hills, HIIT , tempo, easy), etc.

Create your own shorthand for other work. For example, I have several possible STRENGTH workouts, so will use 'U' for upper body, 'L' for lower body, 'C' for core and hope give them a number, 1 to 3 depending on which set was finished. I might use 'XT' for cross training, '0' for a full rest day.

2017 WILL BE A TRIAL OF THE CALENDAR FOR ME, so perhaps others of you might like to try it too. OR USE IT UNTIL YOU FIND AN ALTERNATIVE log/planner. It can be revised next year.

This tool is designed to be an easy, quick way of planning or recording and will not work for everyone. Over time, my 3-year calendar showed that I rarely provide details on a log (or a planner for when I'm not following a training program for a specific race) There are numerous gaps on days I thought I'd return and fill in the information but didn't. Later I wish i had a least a brief summary of what's scheduled or what happened. Comments are welcome.

RUN HAPPY!
http://www.earned-runs.com/resources.html

FREE 2017 EASY & QUICK PLANNER/LOG

The training plan ‘On To The New Year’ 2017 5K isn’t aimed at helping you turn in your fastest time ever. As explained previously it’s a “keep open” kind of moderate effort, over a busy month, that will allow you to complete a race on New Year’s Eve or Day.
 
Later in 2017 you will be shopping for training plans for other races, or using one provided by a specific race and you should be able to assess whether or not the plan fits your purpose. It should have a legitimate taper period. Learn more from an article by Sally Tamarkin for Greatist.com, “Running Your Best Race Ever With These 5 Tips For The Perfect Taper”. The author quotes advice offered by experts Terra Castro, a triathlete, and Andrew Kalley and Jason Fitzgerald.
 
This is what you can expect:
 
No.1 Discusses the duration of a taper for various distance races. The rule is the longer the race in distance, the longer in duration is the taper.
 
No.2 Comments on the mileage reduction strategy; usually resulting in a 50% less miles than at the peak of training, with even less considered acceptable.
 
No.3 Cautions that backing off mileage does not include backing off running intensity and gives advice on how to accomplish this.
 
No.4 Is my favorite; it makes suggestions on how to “treat yourself well” during this time.
 
No. 5 Appropriately tells you not to cheat on the taper! It’s such a temptation. There are other “don’t dos” as well.
 
RUN HAPPY!
 
http://greatist.com/fitness/five-tips-perfect-taper

WEEK 4 ON TO THE NEW YEAR 2017 5K TRAINING PLAN starts tmorrow. Christmas Day’s workout is a simple 30-minute walk. The remainder of the holiday week you will be tapering. It’s important to perform your mobility routines; even daily is a good idea to keep you in good form to make the 5k effort on Friday Eve or Saturday Day of the NEW YEAR.

Tuesday’s and Wednesday’s run/walks are short and you should pace them on the fast side with intensity, to ready yourself for the race. Many trainers and coaches say that during a taper, the idea is to decrease mileage but remind your body it will be going fast soon by keeping your shorter runs at the level of intensity you have been training at in interval sessions (in this plan they are the run/walks) or tempo runs (run about 10 seconds/ mile slower than 5k race pace),  not at the slower speed of easy long runs. 
 
Have a wonderful between the holidays week.
 
RUN HAPPY!

CHRISTMAS COOKIES UNDER ATTACK. Susan Lacke brings a little sanity to the HOLIDAY EATING SEASON with her Competitor.com article “Out There: The War On Christmas Cookies”.  She addresses an issue that bothers many who run. Do we exercise enough to cover our treat intake? I don’t think I can but I don’t want to feel guilty about it.
 
This week I’ve been making my way through the annual pecan-heavy fruitcake my sister has sent the past couple years. I know they aren’t supposed to be delicacies; there are so many jokes about them that it’s hard to admit I like this particular one. December eating is what powers my January gym workouts. There’s nothing so delicious as a good sugar cookie, or peanut butter blossom, snowball, (or more), etc. with a glass of milk or cup of coffee/tea.

What Lacke writes is good for the soul. Find your healthy balance, as she suggests, and fully enjoy the season. Call a truce.
 
RUN HAPPY!
 
http://running.competitor.com/2015/12/out-there/out-there-the-war-on-christmas-cookies_140836

12 DAYS OF CHRISTMAS IS A TRADITIONAL ENGLISH CHRISTMAS CAROL in which the singer describes the progressively larger number of outlandish gifts, crazy by today’s standards, given by a true love, over 12 days. There a number of renditions by various artists, as well as parodies.

For fun you might try this simple routine, set to the traditional song’s music, in the days leading up to or following Christmas. I’ve heard/seen other versions of this tune composed for weight training that are actually killer workouts.

This one is NOT a tough exercise session! It incorporates elements of safe training that have received attention in previous blog postings this year: dynamic stretching (forward lunges, toy soldiers, skipping), foam rolling, hip girdle mobility (MYRTLs), strength training (squats, dips, push-ups), core work (plank), and minimal aerobics (running and walking).

The RESOURCES page can help you find demonstrations to many of the days’ routines.  ‘Sets’ can be composed any number of repetitions you desire to perform. The keys to the MYRTLs and stretches which can be done are listed at the end of the verses. What changes would you suggest?
 
12 Earned Runs TRAINING DAYS OF CHRISTMAS
On the FIRST day of Christmas my true love set me to (doing):
One-minute in a plank position
 
On the SECOND day of Christmas my true love set me to (doing):
Two sets of squatting
And one-minute in a plank position
 
On the THIRD day of Christmas my true love set me to (doing):
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position
 
On the FOURTH day of Christmas my true love set me to (doing):
Four sets of dips
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position
 
On the FIFTH day of Christmas my true love set me to (doing):
Five muscle-groups foam-rolled**
Four sets of dips
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position
 
On the SIXTH day of Christmas my true love set me to (doing):
Six minutes walking
Five muscle-groups foam-rolled**
Four sets of dips
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position
 
On the SEVENTH day of Christmas my true love set me to (doing):
Seven minutes running
Six minutes walking
Five muscle-groups foam-rolled**
Four sets of dips
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position
 
On the EIGHTH day of Christmas my true love set me to (doing):
Eight minutes walking
Seven minutes running
Six minutes walking
Five muscle-groups foam-rolled**
Four sets of dips
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position
 
On the NINTH day of Christmas my true love set me to (doing):
Nine seconds skipping
Eight minutes walking
Seven minutes running
Six minutes walking
Five muscle-groups foam-rolled**
Four sets of dips
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position
 
On the TENTH day of Christmas my true love set me to (doing):
Ten moves through MYRTLs*
Nine seconds skipping
Eight minutes walking
Seven minutes running
Six minutes walking
Five muscle-groups foam-rolled**
Four sets of dips
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position
 
On the ELEVENTH day of Christmas my true love set me to (doing):
Eleven ‘toy soldiers’
Ten moves through MYRTLs*
Nine seconds skipping
Eight minutes walking
Seven minutes running
Six minutes walking
Five muscle-groups foam-rolled**
Four sets of dips
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position
 
On the TWELFTH day of Christmas my true love set me to (doing):
Twelve forward lunges
Eleven ‘toy soldiers’
Ten moves through MYRTLs*
Nine seconds skipping
Eight minutes walking
Seven minutes running
Six minutes walking
Five muscle-groups foam-rolled**
Four sets of dips
Three sets of push-ups
Two sets of squatting
And one-minute in a plank position!
 
*Side-lying leg lifts, clamshells, forward hurdles, backward hurdles, lateral leg swings, forward leg swings, donkey kicks, donkey whips, forward knee circles, backward knee circles.
 
** Upper back, seated piriformis, calves, hamstrings, quads

RUN HAPPY!
 
https://en.wikipedia.org/wiki/The_Twelve_Days_of_Christmas_(song)
 
https://www.youtube.com/watch?v=5yROvZS62zw

 
 
 
 

SAFETY IS VERY COOL!
Looking for a way to protect yourself on runs in the dark mornings or evenings. How about finding a novel gift for a gung-ho runner friend or loved one? Check out the very bright, weather-resistant shoe accessories that throw LED light off your heels. Nathan makes them and claims the visibility extends up to 2400ft (that's 800 yards or about 8 football playing fields). 

I received a pair as a gift and my early review (only a couple of runs with them thus far) is very positive. I can't wait to test them in a snowier venue; in warm weather I love them! You can find a link below and on the GEAR LOVE page.  There are other shoe lights on the market; send a recommendation if you've tested another brand.

RUN HAPPY!

FEELING GOOD WITH HANDS-ON KNEES Rich Foley has a self-knee massage video demonstration on YouTube, “Knee Massage: View It While You Do It” that does NOT claim to cure a knee problem or permanently relieve pain. Before turning to this method, first seek professional medical diagnosis for any pain or movement issues.  
 
Several years ago I learned I had mild osteoarthritis in my left knee that had caused a Baker’s cyst to form. There was no pain, but considerable stiffness and a bulge in the back of my knee. I was given clearance from a board-certified orthopedic surgeon to continue running with the caution it could worsen and encouragement to continue stretching and strengthening work.
 
At the time I could not perform a quad stretch because my knee would not bend enough for me to grasp my ankle. After resting from running until the bulge diminished in size, and with daily stretching and strength work several times a week I can now perform a full quad stretch with my left heel contacting my left glutes in full stretch!  This is after 2+ years of focused effort; seriously, every day I have worked on it. I mostly stretch in bed before getting out in the early morning, starting at about 4:30am.
 
When I first began this program my knee would feel sore (no pain) after stretching sessions; it still does! I sought a DIY massage technique that might alleviate the soreness; this is the one I found to be helpful. There is no medical endorsement backing this technique. I tried it and felt better as soon as Step 2; the gliding action was soothing.  The effect is only temporary but it fits my purpose.

This knee massage takes care of minor discomfort I experience after stretching; it's does not promise permanent relief of knee PAIN.  However, maybe some of you will also find it useful.
 
MASSAGE STEPS (my summary from watching the video)
Step 1 Naked Knee
Step 2: Glide- warming relaxing stroke
Step 3: Front of knee
  Stroke 1 squeeze and pulse with one hand
  Stroke 2 press and roll with 2 hands
Step 4 Sides of Knee
  Stroke 1 press and roll sides with 2 hands
  Stroke 2 ankle resting on opposite knee; press and roll
Step 5 Back of Knee
  Stroke 1 press and roll sides with 2 hands; ankle resting on opposite knee; press and roll
  Stroke 2 repeat stroke 1 with both feet on floor
Step 6 Drumming: softly tap open hands against your knee
Step 7 Breathe Deeply: resting your hands on your knee
 
REPEAT MASSAGE ON OPPOSITE KNEE
Smile.
 
RUN HAPPY!
 
https://www.youtube.com/watch?v=qJQz3FlTUqg

RANDOM ACTS OF WILDNESS Something else to think about for 2017. Author Aleisha Fetters wrote an article for MyFitnessPal.com’s blog Hello Healthy, “How Getting Out in Nature Can Improve Your Health”. In it she cites the findings of a recent research study in PLoS ONE, the results of a systematic review of the literature, articles in several scientific journals, and the opinions of an evolutionary biologist and a therapist with regard to the benefits of exercising out of doors. She does a wonderful job of discussing the topic which fired me up to get outside as soon as I could manage it.
 
The full PLos ONE 2016 scientific article. “30 Days Wild: Development and Evaluation of a Large-Scale Nature Engagement Campaign to Improve Well-Being” by Miles Richardson and colleagues is available online through the provided link. As with much of scientific research the takeaway message seems straightforward and simplified but the details reveal the complexity of pre-study assumptions, questions asked, methods and data collection, analyses, and conclusions.  Regardless of the quality of the research, which matters if we wish to accept any study’s results and conclusions (see NOTE below for more comment) runners can learn something from this effort. 
 
Essentially the interested powers behind the UK study (pro-nature and pro-conservation NGO’s) felt that if people spent more time interacting with nature they would place a higher value on it and an increased valuation would be translated into pro-conservation behavior. Devising and testing a method to accomplish this would of course benefit the NGO’s as well as human beings and ‘nature’.
 
The research plan was to mount a campaign, called 30 Days Wild, and ask participants to get outdoors every single day during one of the nicest weather months of the year in that part of the world (may explain why The Championships at Wimbledon tennis tournament is played in late June- early July). The objective was to” encourage people to make more time for nature in their lives and thus value nature more highly”.

Those who enrolled were told they could do their own thing, but also given a list of 101 suggestions, named Random Acts of Wildness, to help bring the wilderness into their experiences. The campaign focused attention on incorporating nature into ‘everyday’ urban activities, which might enhance commuting routines and ordinary work and home lives.

Participants were surveyed on their level of happiness and health, connection to nature, and conservation behaviors before and after the 30 day effort and then 2 months later. The data  showed that sustained increases in these characteristics were noted in the responding participants. The researchers concluded that “with the improvement in health being predicted by the improvement in happiness, this relationship was mediated by the change in connection to nature”.
 
If being outdoors and interacting with nature more may enhance our health and sense of well-being, here are a few questions we runners/walkers might ask to assess our personal situation in this regard:

1. Do we regularly run/walk out of doors? Do we consciously enjoy these times?
2. When we are outside, do we connect more with technology or nature?
3. Are there ways in which we could take more notice of our natural surroundings?
4. Would we commit to a '30 Days Wild' challenge to test the outdoor/nature effect?
5. What would you list as a 'Random Act of Wildness'?

 
Winter time may seem like the least desirable season to take this challenge. However, these weeks of darkness and cold and wet weather are possibly the time we MOST NEED to receive a boost in feelings of happiness. The joy or awe that might come with discovering an element of natural beauty in dreary surroundings could be heightened by the contrast. Our phone cameras can record close encounters of the ‘green” kind for longer term enjoyment.  
 
As you mentally plan for 2017, think about committing to a ‘30 Days Wild’ challenge. I plan to use my Earned Runs bib to record my '30'; excited to place more emphasis on interacting with nature and make good use of my phone.
 
RUN HAPPY!

http://blog.myfitnesspal.com/nature-can-improve-health

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0149777#pone.0149777.ref043

NOTE: for those interested, here’s more detail on the 2016 research paper, “30 Days Wild: Development and Evaluation of a Large-Scale Nature Engagement Campaign to Improve Well-Being” by Miles Richardson and colleagues.