Weekly Update Jun 20 - 26

Not much to say about last week.  Got some good miles in total.  Did have to bust the 'streak' though.  You can see that in my previous post.  Started the streak back and am at 6 days and counting.

No race this past Saturday.  Instead, I was at the river with my daughter and 19 other cheerleaders from her squad.  What a day!  The only news that came from this was that I broke my middle toe on my left foot slamming it into a tree stump in the river.  Hurt like hell.  Fortunately, I was able to run the next day with very little pain.  Yesterday's TM work went fine as well.

Well, that's it for this post!  My next post will probably be the race report from the Firecracker 5K in downtown Pensacola this coming Saturday.

Till then, happy running!

So Far

Well, it's been an uneventful week.  Today is Thursday.  I had to break my streak on Tuesday.  Something can up that was more important then running.  Yes, there are some things more important then running!  Family is one of those things!

The new streak started yesterday.  Day one down!  Only 22 more to go to beat the last one which was 22 days long.  I still have a pretty good streak going.  I have only missed 3 days out of the last 56!  Not bad.  No, not bad at all!

Weeky Update Jun 13 - 19

Great week!  Excellent workouts.  I was able to continue the 'streak' and am now at 23 days straight running on ether the road or the treadmill.  I almost had to break it though.  You can read about that in an earlier post from last week.  It actually worked out great and I was able to get my first 'green' run in.  For those that don't know what that means, it means I saved on car 'gas' by using 'human' power to take care of business.  I'll let you read the other post to get the whole story.

The race on Saturday, Gary McAdam's Sandshaker, was a nice run.  Of course it was hot as hell by 7:30, but what do we expect, we live in Florida.  I made sure I drank plenty of fluids the day before and got some in me before the race.  I didn't have any problems with dehydration.  You can go back to my earlier 'race report' for a recap of the race.  One note regarding the race.  The results and awards were totally messed again this year.  Yesterday, I was told that a local race results timing company, Event Timing, will do the race next year.  YAY!

Gary McAdam's Sandshaker 5K Run

Great shirt as always!

Great day for a race!  What better place then Pensacola Beach, Fl.  Race time was 7:30 and by the time it started it was already hot as hell!  Pretty good turnout.  Not sure exactly how many, but I'd have to say there were over 250 runners.  Met up with a couple friends from DailyMile.com;  Tiffany H and Tory N.

I did a short mile plus warm-up and felt pretty good to start the race.  I usually run with my ipod, but decided this time the only thing I wanted to hear was the sound of nature (and my breathing and feet).  I think it was a great idea.  Didn't bother me at all this time.

I keep a pretty good pace for the first 2 miles.  First mile was at 8:05 and the second mile was at 8:34.  The reason for the slow down was that I came up on a friend of mine that looked like he was struggling just before the 2 mile point.  Pete is just a year older then I am and usually, he beats me by about a couple of minutes.  Today, he just didn't have it.  Right then and there I decided my 'time' wasn't important.  What was important was helping a friend finish.  For the last 1.1 miles, I stayed right with Pete.  Encouraging him to keep going.  When he would start to slow down to much, I'd say, "come on Pete, you can do it.".  When we made the turn at mile 3 and had just the last .1 to go, I started to sprint to the finish.   I was encouraging him all the way.  When we crossed the finish, Pete came up to me and gave me a big THANKS!  I felt great.  Maybe a bit disappointed as first with knowing I wasn't going to place. But honest, that didn't last long. It was just a great feeling helping a friend that was in need.

All in all, it was a good race.  I stuck around with Torn and watched her take 3rd pace in her AG!  Way to go Tory!  She is a new runner and has placed twice already.

The only negative about this race is the same thing that happened last year.  The results are slower as hell to get posted and then have the awards.  This was bad because they had a problem with getting the ages correct.  Not sure if I'll do this race next year.  They have a race in Florala, Al called the Alligator Trot.  Might just do that one next year.  It's always nice to venture out to a new place and a new race.

Tory N, me, and Tiff H.

Tory N., me, and Tiff H.

me after my warm-up.

How to Drink Smart All Day Long | Page 2 | Active.com

How to Drink Smart All Day Long | Page 2 | Active.com

The Streak

Ok, I have to tell you want I did Wednesday.  I have been loving my current 'streak' of workouts.  It has become an obsession with me to keep my 'streak' going.  As of Wednesday, I was working on a 17 day streak.  Of course, being obsessed, I was looking forward to my workout.  Unfortunately, something personal came up and I had to skip my workout.  Funny part is, I was actually at the gym about to dress out when I had to gather my stuff and leave.

Anyway, I got home and tried to handle the 'stuff', but that wasn't working out very well.  I knew then that I was gonna have to bust the streak.  I even went online and posted a note on Dailymile announcing an end to my latest streak.

Then it hit me!  Yep, hit me smack in the chops!  I had to take my son's truck to the shop.  Why not make the best of it and turn this into a workout moment.  Yes, a workout moment! I could drop the truck off and then run back home. The shop was only a couple miles from the house.

You should have seen my wife's eyes when I told her what I was gonna do.  She's like, "I'll drive over with you and bring you back.". I told her no, I wanted to run back.  I think she thought I was crazy.

So, I put my running clothes on and hopped in the truck and took it to the shop.  I dropped the key in the drop box and headed home.  I ended up getting a 2.53 mile run in after all.  Who says you can't compromise and get a workout of some kind in?   Not me!

So the streak is alive and well.  As of today, it is at 19 days and counting.  I have worked out 48 of the last 50 days!  I am so proud of that!

Anyway, I now have a new mantra, "Keep the Steak Alive"!  It's what motivates me! Like the shirt?

Oh, did I mention that this was the first time I have 'gone green'?

Running Twice a Day - Is it good for you?

Another great article from Runner's World! Should You Run Twice a Day? On the Double Run twice a day to gain fitness and a competitive edge. By Ed Eyestone From the July 2011 issue of Runner's World

When I was in high school, my cross-country team began every school day with a three-to four-mile run and ended it with another run. We placed first or second at the state meet every year. The secret of our success is really no secret. Instead of running five times a week, we ran 10 times. Studies have shown that runners who run higher mileage have better economy and cardiovascular fitness than athletes who run less. If you're currently running five days a week for at least 40 minutes a day, you're ready for doubles. Here's how to pack the most into your summer so that come fall, you'll have an edge on the competition. FOLLOW A FORMULA Instead of going out for one run, divide your normal run by two. This gives you the distance of your first run. Your second run will be three-quarters of the distance of your normal run. So on a day in which you'd normally do eight miles, you'd run four miles in the a.m. and six miles in the p.m. (8 x .5 = 4 and 8 x .75 = 6). TAKE IT EASY-EASY Start weaving doubles into your routine by performing them twice a week on your easy days. A double dose of laid-back runs is great for building cardiovascular conditioning and increasing your mileage base. This is the duo you'll run the most. THEN GO EASY-HARD After a month of easy doubles, start adding an easy morning run to one quality day. These early sessions will loosen you up and keep you from feeling sluggish during evening intervals or tempo runs. Once your body has adapted to the mileage boost, turn another hard day into a double. TOP OFF MILEAGE It's not necessary to do doubles on your long days, but on occasion it's fine—especially if you're trying to boost overall mileage for the week and are planning to follow the extra-long effort with a rest or easy day. RUN AROUND RACES Prior to an afternoon race, a 15-minute morning jog can iron out travel kinks and flush muscles with blood, which enhances flexibility. After a morning race, an easy 15-to 30-minute p.m. run can increase blood flow, which will reduce inflammation. BACK OFF Keep one run in the 60-to 70-percent effort range to progress safely. And remember, the goal is not to run doubles every day, but to run as many as you can without getting wiped out. KEEP IT CONSISTENT Don't expect results from sporadic doubles. One of my athletes was an average high school runner who became an All-American in college after consistently performing duos. In his words, "It wasn't until I was doing doubles three or four times a week, every week, that things really took off." Run More Build up to a week that includes three two-a-days Monday A.M.: 6 miles easy P.M.: Off Tuesday A.M.: 3 miles easy P.M.: Intervals Wednesday A.M.: 5 miles easy P.M.: 7 miles easy Thursday A.M.: Tempo run P.M.: Off Friday A.M.: 4 miles easy P.M.: 6 miles easy Saturday A.M.: 15-mile long P.M.: Off Sunday A.M.: Rest or 4 miles easy P.M.: Off

Copyright © 2008 Rodale Inc. All rights reserved.

5 Reasons to Run a 5K (from Runner's World)

Fine-Tune Your Fitness with a 5-K
Fast Returns

Race a 5-K to reboot your routine, rev up your fitness, and have a little fun.

By Lindsey Emery
From the July 2011 issue of Runner's World

Whether you're an eager newbie or a serial marathoner, there are loads of reasons to register for a 5-K. "If you're a beginner, targeting the distance is a great way to gain motivation and build structure into your schedule," says Luke Humphrey, M.S., an exercise physiologist and head coach for Hanson's Coaching Services in Rochester Hills, Michigan. "For regular runners, the 5-K stokes your competitive spirit, breaks up the monotony of high-mileage training, and serves as a solid test of speed." In fact, all runners can improve their fitness—and maybe even their PRs—when training for a 5-K, says Humphrey. Here's what keeping it short and sweet can do for you.

RUN IT. . .FOR MOTIVATION
For newcomers, a tangible goal like finishing a 5-K gives purpose to your training. It's amazing how committed to your mileage you become once you've paid an entry fee, says Carol Rewick, R.D., a coach for Fleet Feet Sports' No Boundaries 5-K training program in Vacaville, California. For longtime runners who typically target longer distances or race infrequently, the short event is an opportunity to hit the refresh button on your routine and rekindle your racing chops. "Lining up against other runners instantly gets your adrenaline going and your competitive drive humming," says Humphrey.
TRAIN FOR IT: Beginners currently running twice a week for 20 to 30 minutes can aim for a 5-K that's five to six weeks away. Add another run to your schedule, do one set of 100-meter strides (fast running) during a weekly run, and tack an additional mile to your long run every week until you're up to at least five, says Blake Boldon, a RunnersConnect coach in Philadelphia. Returning racers: What are you waiting for? "If you're a fit runner, you could knock out a 5-K in two weeks, and it would feed into your training for almost any other race," says Boldon.

RUN IT. . . TO BOOST FITNESS
The intensity involved in 5-K training can boost your strength, speed, and hasten weight loss. "The anaerobic component of the workouts puts you out of breath, which teaches your body how to function at a harder effort, thereby improving your overall athleticism," says Boldon. Plus, he says, the race itself can be a useful training tool. "Your workout is going to be exponentially better in a race setting than if you run on your own."
TRAIN FOR IT: Once a week, run two to eight 200-to 800-meter repeats at goal race pace, or a speed where it's uncomfortable to talk. Between repeats, walk or jog 50 to 100 percent of the time it took to complete the effort. Do a weekly tempo run of two to six miles at 25 seconds slower per mile than goal pace. Every couple of weeks, replace your tempo with a strength workout. On the road, grass, or a bridle path, run one to three miles at 10 to 20 seconds slower per mile than race pace, says Humphrey.
RUN IT. . .TO NAIL A TIME GOAL
You're guaranteed a PR if you're running your first race. But for everyone else, the 5-K is an opportunity to nail a good-for-now time. "You don't have to race for your best finish ever—it could be your best this season, your best this year, or your best this decade," says Boldon. If your ultimate goal is a PR in a longer distance, use the 5-K to gauge how your speed is progressing. "You'll get instant feedback on your training so you can make adjustments to meet your goal," says Rewick.
TRAIN FOR IT: In pursuing a fast-for-now time, plot your races strategically to allow for sufficient recovery and buildup. After an event, run easy for a few days, then begin another three-to four-week training block before your next 5-K, using your most recent race time as a baseline. If you're training for a speedy half-or full marathon, schedule a 5-K in the beginning of your plan to establish a baseline pace for your workouts, then run another in the middle of your training to see if you're still on track, says Boldon.

RUN Better: Signing up for your first 5-K? Tell your friends and family about your race plans—the accountability will keep you on track with your workouts.


Go the Extra Mile
Prime yourself for longer events with this uber-short race

"Training for the mile will help improve your stride frequency, stride length, and overall running efficiency to bring down your 5-K times," says coach Blake Boldon, who has a 3:59.18 mile PR. Here's a primer on racing short—real short.

GET READY
Twice a week at the end of easy runs, novice runners can do eight, 100-meter strides at 30 to 60 seconds per mile faster than 5-K race pace (catch your breath between strides). Once a week, experienced runners can run famed miler Roger Bannister's favorite workout—10 400-meter repeats at goal-mile pace with two minutes rest between each.

GET SET
Wear your regular running shoes. For a competitive edge, try performance trainers or lightweight racing flats.

GO!
Warm up well on race day. "The mile is hard from the beginning, and if you don't ease into it, you might plunge into oxygen deprivation more quickly," says Boldon. Jog for 15 minutes, then do 10 strides. Run steady for the first half of the race, then throw it into high gear.

28% OF RESPONDENTS SAY THEY REGULARLY RUN 5-KS AS PART OF THEIR TRAINING, ACCORDING TO A RUNNERSWORLD.COM POLL.

How to Run Fast in the Heat

The following article was borrowed from the blog post "How 2 Run Fast"

"I’ve always hated running in hot weather.  I sweat a lot and running in the heat forces me to slow down.  Recently, I’ve been purposely trying to run during the hottest parts of the day. I’m trying to become acclimated to the heat, rather than avoid it.
Recent research has shown that not only does training in the heat help you run faster races in hot weather, it also can also help you run faster in cold weather.
Researchers at the University of Oregon conducted exercise tests on 12 highly trained cyclists — 10 males and two females — before and after a 10-day heat acclimation program in a 100 F (38 C) chamber.  A control group of eight highly trained cyclists followed the same exercise regime in a cool (55 F or 13 C) environment.

The study found performance increases of approximately 7% after 10 heat acclimation workouts of 90 minutes at 50% of VO2max, a huge improvement. Heat acclimation improves the body’s ability to control body temperature, improves sweating, increases blood flow to the skin, and expands blood volume.
Do you exercise in hot weather, or do you seek out the coolest part of the day?  What effect does it have on your racing"

Related Posts:

Are You a Heavy Sweater?
Sweat a Lot? You May Need Electrolytes!
Sweat Getting in Your Eyes? There May Be a Solution!
Running a Spring Marathon? Keep Your Sweats On!
Train Right and Hydrate to Minimize Heart Damage from Marathons
What’s The Most Important Water Stop In A Marathon?
A Trick to Drinking More Water
Hate Handheld Water Bottles?
You Can’t Outrun the Sun New Sunblock Can Be Applied to Wet Skin
Do You Need Sunglasses For Running?

Weekly Summary

My best mileage week yet!  55 combined miles between the recumbent, the TM, the road, and a mile or 2 from the ellipitcal!  Yesterday I was able to record my longest run since coming back from my foot injury.  I'm getting there!

I am at day 16 of my streak of workouts!  I also worked out 42 days out of the last 44!  Now that impresses me!  LOL

Of course the weather here is now HOT HOT HOT!  I usually don't complain though.  I live in Florida.  How can you complain about living in paradise?  Would it be better for running if the temps were a bit cooler?  Well yes, DUH!  The reality is that it is hot here.  So, you just have to acclimate your body to the hotter temps.  What's key?  Fluids, fluids, fluids!  I posted a few links and one blog post last week on the subject of hydration.  Be sure to check them out when you get a chance.

No race this past Saturday.  My next race is the Gary McAdams' Sandshaker 5K at Pensacola Beach.  Some people call this race the last race of the 'race' year.  There are other races scheduled over the summer though.  Just not as many as during the cooler months.

Here's to a great week ahead and happy running!

Steve

Steve: "My Social Forums!"

YouTube - Simple Hydration Water Bottle: for runners and those on the go

YouTube - Simple Hydration Water Bottle: for runners and those on the go

How to Drink Smart All Day Long | Active.com

How to Drink Smart All Day Long | Active.com

RUNNING 101 - Running in Heat & Humidity

With the hot weather here, I thought I'd post some information Hydration. The following information was borrowed from Anny Halleran as seen on www.knol.google.com. Knol is a beta application available from Google.

INTRODUCTION

Running in heat and humidity requires a different approach than running in moderate weather conditions. It can and will take a toll on a runner’s body if not adequately prepared. They both can have the same effect on the body, specifically the heart rate. Many people would probably not suspect humidity alone being the cause of a poor performance, but it can be. There are two general areas to consider in preparation for running in heat & humidity: (1) Hydration (2) Heart Rate.  

HYDRATION 

One of the most critical actions to take to prepare for running in heat and humidity is to ensure hydration.  Many runners think they are drinking enough and the bottom line is they are not. 

Hydration Basics 

• Hydration begins days before the run.  Drink, drink, drink.
• Hydration comes in more forms than water.  Drink water, drink soda, drink wine, but drink, drink, drink.
• Hydration comes in the form of high water content fruits and veggies. Eat lettuce, watermelon, plums. But more importantly, drink, drink, drink.
• Hydration is critical in 24 hours preceding a run.  Drink, drink, drink.
• Fluids are best absorbed by the body cold. 40°F is ideal.  Regardless of the temperature of the beverage, drink, drink, drink.
• Hydration is adequate when urine is clear.

How much fluid is enough? 

There is a simple method to calculate how much fluid is lost during a run. The result equals the amount of fluid to be consumed during a run to avoid becoming dehydrated. Use this method on a typical training run.  

1. Weigh before a run completely naked.
2. Track the amount of fluid consumed during the run.
3. Weigh after the run completely naked. (Weighing clothed will skew results because of the sweat absorbed)
4. Apply the following formula using the numbers gathered in steps 1-3:  

       Weight post run (#3) – Weight pre run (#1) + Fluid Consumed (#2) = Total Fluid Lost 

5.    Divide ‘Total Fluid Lost’ figure (#4) by the number of miles ran.

6.    Results (#5) are equal to the amount to be consuming per mile to avoid dehydration.  

 

Below is an example to show the math.  

Weight Before	138.50	lbs.
Weight After	138.25	lbs.
Weight Lost or Delta	0.25	lbs.
Convert to Ounces	4.00	ounces	(Delta x 16)
Liquid Consumed	42.00	ounces
Total Loss During Run	46.00	ounces	(Delta + Consumed)
Loss Per Mile	9.20	ounces	(Total Loss/Miles Ran)

 

Given the example above, this runner would most likely benefit from consuming approximately 10 ounces of fluid every mile to avoid dehydration. This figure will vary based on multiple conditions such as weather and training pace.  

What to drink on a run?

A runner has to learn to listen to their body. If water is sloshing around in the stomach, throttle back on the intake because it is not absorbing as fast as it is being consumed. Remember, warm water will not absorb as fast as cold. Always prepare. If running during hot weather, add ice to the fluids being taken on the run. This will allow for better absorption.  

Another point to consider is the stomach’s reaction to different fluids. Some runners prefer Gatorade to water, others can not stomach it.  Literally, it can make them ill and vomiting fluids not only impacts hydration it is physically exhausting and requires energy the body needs to use elsewhere.  Always experiment with fluids during training and be prepared to race with what is required and works on a personal level.  

HEART RATE 

Here are the statistics of what these two elements can do to impact your running: 

Heat
• Temperatures between 60-75°F will increase heart rate (HR) by 2-4 beats per minute
• Temperatures between 75-90°F will increase heart rate (HR) up to 10 beats per minute 

 

Humidity

• Humidity levels between 50-90% will increase heart rate (HR) up to 10 beats per minute

When the two elements are experienced together the effect is magnified.  

Let’s look at a typical Tennessee summer day and do the math on a 39 year old woman for an example. [To understand how to calculate your target heart rates, see RUNNING 101 – KNOL 2] You are going for a run outside and the weather is hot and sticky, here’s what it can do to your body… 

Running HR in Moderate Conditions (60°F/30%):   140 beats per minute * 

Temperature: 90°F (Add 10 beats/min for heat)     +10 

Humidity: 70% (Add 10 beats/min for humidity)     +10 

New HR in Extreme Conditions:                          160 beats per minute 

* 140 beats/min is 75% of Maximum HR calculation for 39 YO Woman.  

The New HR of 160 beats per minute is approximately 87% of your maximum HR threshold. That percentage is very close to the High Risk Zone or Redline threshold of 90%.  Running at this level can be dangerous.  In this zone maximum physical effort is being exerted. The runner is breathless and the heart is pumping very hard. This level of activity can not sustain for very long without possible serious side effects. This is a sprinting zone, possibly a zone that would be hit during speed work.  It is not a zone intended for running any long period of time.    

Why does this happen? 

One of the body’s core functions is temperature regulation, maintaining an average 98.6°F. In higher temperatures the skin absorbs the heat. To help keep the body in a normal state, the heart's oxygen output is diverted via blood flow to the skin to help dissipate the heat the body is collecting. When oxygen is diverted to another system of the body versus the muscles, a runner has less energy to burn running. If a runner continues to run at the same pace in these conditions, the heart and lungs have to work hard to try to compensate for the needed oxygen for both systems to work.  This results in early exhaustion.  

What about humidity?

Studies in Japan on ambient humidity result in the same effect because humidity prevents the body’s sweat from evaporating. Sweating is the body's method of keeping cool. When it is not functioning properly again the blood flow is diverted to the skin. This study shows that hot, humid environment at sea level is as much incapacitating as is hypoxia at high altitude. [Ref. Journal of Applied Physics, Vol. 40, Issue 2, 206-210] 

TRAINING TO HEART RATE 

Most runners understand the impact of running at high altitudes and compensate their training, runs and races to prepare for it.  Many overlook the impact of heat and humidity, especially humidity. Then there are others unaware of the impact heart rate can have on results because there is no indication of a problem. Whether or not a runner is experiencing any negative side effects is irrelevant, because understanding and training to heart rate has the potential to improve overall performance.  

   

There are several heart rate monitors on the market right now for this specific reason. They track a variety of things: heart rate, calories, mileage, timer, interval timer, etc.  The basics needed for an HRM to be effective are heart rate and interval timer. Adding more or fewer features is a matter of personal preference. 

What are the training methods?

There are two basic methods to managing heart rate during a run.  What is important to note is that methodology is all about trial and error. What works for one runner will not for another. Finding what works at a personal level is the key to successful training to heart rate.   

One method is to reduce pace. It’s very straight forward, clear and simple.  If a runner is hitting an 8 minutes mile, reduce it to a 10 minute mile and monitor heart rate. If that is not enough, reduce it to a 12 minute mile and monitor heart rate. There are many examples to follow, such as the ones listed in Jeff Galloway’s training plan, which can be found at http://JeffGalloway.com.  He suggests adding 30 seconds per mile slower for each 5 degrees of temperature increase above 60°F. This same logic would apply to humidity.   

The other method is for runners who use a run/walk/run method of training and/or racing. This method reduces the interval of run/walk.  For example, if a runner’s current interval is 4:1, or 4 minutes running and 1 minute walking, then the object is to reduce the run interval. It could be reduced to 3.5:1 or even 3:1. The concept is the same as reducing the pace. The walk interval allows the heart to recover resulting in a lower heart rate during the run intervals.   

How does running slower impact overall performance?

Oddly enough, training to heart rate and running slower can actually improve overall performance and give better results on race day. This is the basic concept: Maximizing the development of the Aerobic system is done by exercising at/or below the Aerobic Threshold. In essence, running at a lower heart rate threshold (60-70% of maximum HR) will in increase the threshold tolerance for pace, time and distance. Over time this will improve overall performance in all three areas.  The results are a faster 5k or the hitting a new PR for distance (i.e. same pace taking a runner 10k instead of 5k).    

Training to heart rate is essentially training to exercise the capacity for faster runs, longer runs or both. Bill Wainright has an excellent article explaining all of the physiological details on this at http://www.counterpartcoaching.com.  

Listed below are some important items to know and actions to take when running in heat and humidity.  

WARNING SIGNS/SYMPTOMS

• Chills
• Light-headedness
• Dizziness
• Confusion 

 

ACTIONS TO TAKE, IF YOU EXPERIENCE SIGNS/SYMPTOMS

• Stop running immediately
• Seek shade
• Sit down
• Drink fluids
• Call for help (stop a stranger if necessary to help in taking these actions)

 

Editorial Commentary: In regards to this KNOL, I run to keep my heart rate in the 160's, the lower the better.  During my walk periods I focus on relaxing and breathing to reduce my heart rate to the 130's.  As I deal with hills, humidity, heat, etc. I have to watch my heart rate because it will increase rapidly.  While it's ok run at a higher rate, it does not allow me to stretch my system and improve over time.  So I have actually had to take my intervals down to 3:1.  

In general, running is a passion for me. I learned a lot by running with The Leukemia & Lymphoma Society’s Team in Training (TNT). I started running in March 2008 with zero experience. I ran my first 5k in less than 4 wks. Then I trained with TNT for the Nike Women’s Half Marathon in San Francisco to take place November 2008. I ran in honor of my grandfather who was fighting lymphoma. As I began my training, I learned many lessons hard and fast. I share these lessons on my blog at http://beyondJEMS.wordpress.com. You can read about my progress and other running lessons there.  

Training is for preparation.  It is to stretch our systems - cardiovascular, muscular and mental - to prepare us for future runs.  There are a lot of methodologies to training and ways to go about preparing your body for a half marathon or marathon or even an ironman triathlon. The most important thing to know is that you have to find what works best for you.  It's no one else's race but yours. Only you know how to prepare your body and mind the best. The only wrong decision you can make when it comes to training for a run is to not do it! So get out there!  KEEP MOVING FORWARD!!! 

Medical Disclaimer:  Posted information is not medical opinion. It is all based on personal experience and research. Seek the advice of a physician before beginning any physical exercise program. If you are experiencing any of the symptoms discussed, please speak with a medically licensed professional.

Last Week Summary

Sorry I didn't get this posted earlier.  The school year was coming to an end and I was pretty busy.  Not to mention that my seniors graduated Monday night and one of Abbie's cheerleader coaches graduated Saturday.  I'll really miss this years kids.  I hope all the best for all of them. 

Last week was another great week for workouts!  I had another great mileage week, racking up 46 total miles between running and cycling.  I also started another workout streak and am currently at 10 straight days and 15 out of 16 days.

I went through some serious cramping issues last week also.  I did some research online and asked some of my DM friends for advice.  Between the two, the cramp issue got better.  I basically was dehydrated.  So, I upped the amount of fluid intake including taking in a sport drink an hour before my workout.  I also added a electrolyte replacement supplement. So far, so good!  You can see one of my posts last week on "Summer Supplements". 

I am still struggling with getting up early and running in the AM!  I HAVE to conquer this!  I just don't know if I can.  I still have the alarm set for 5AM.  Only problem is that I simply turn it off and go back to sleep.  I just feel so tired in the mornings.  I have for a few months now.  I wonder if my hard, late afternoon workouts are contributing to me being so damn tired?  I guess it's possible.

No race last week.  The hot season is here which means less races.  My next scheduled race is June 18th.  The Gary McAdams' Sandshaker 5K in Pensacola Beach.

Savory or Sweet Corncakes - Via Runner's World Magazine

For a savory breakfast, top corncakes with sour cream and store-bought salsa verde mixed with 1 1/2 teaspoons each sliced scallion, fresh cilantro, and lime juice. If you prefer a sweeter flavor, top with Greek yogurt and honey or maple syrup.

1 can (14.75 ounces) creamed corn
1 cup yellow cornmeal, divided in half
1/2 cup water
2 tablespoons olive oil, plus extra for griddle
1 large egg
1/2 cup all-purpose flour
1/2 teaspoon salt
1 1/2 teaspoons baking powder


Heat creamed corn in a medium saucepan over medium heat. Stir in 1/2 cup cornmeal. Whisk in the water, then oil, then egg.

In a bowl, mix remaining 1/2 cup cornmeal with flour, salt, and baking powder. Stir wet ingredients into dry ingredients until just combined.

Heat a griddle over medium heat; brush lightly with oil.

Working in batches, drop batter in generous 1/4-cup portions onto hot griddle. Cook, turning once, until golden brown on both sides, about five minutes.

Finish with a dollop of yogurt and honey or maple syrup, or sour cream and salsa verde. Makes 12 cakes. Serves four.


CALORIES PER SERVING: 325
CARBS: 57 G
FIBER: 3 G
PROTEIN: 8 G
FAT: 9 G

Summer Supplements - via Allison from DailyMile

Here are a few summer supplements/foods/drinks share by Allison from DailyMile.


1. ConcenTrace Mineral Drops - Powerful stuff, use as directed, FULL spectrum of ALL electros, mix w/ water.

2. Organic Coconut water - Recommended brand is Vita Coco.  More potassium than 2 bananas and 5 more essential electros and high in Vitamin C.  Toss OUT those sugary sport drinks!! Best when cold and even better as a slushie.

3. Tomato juice - Organic USUALLY has half the sodium w/ many more beneficial vitamins. 860mg of potassium in just ONE 8oz glass.  Recommended brand is RW Knudsen.

4. POM juice - 430mg of potassium and little less than OJ, and it offers natural antioxidants which are known to help w/ recovery.  Excellent in smoothies.  Love the blueberry flavor too!!

5. Hammer Endurolyte Capsules -  Another FULL spectrum electro supply.

6.Spinach - Loaded with vitamins, but also contains calcium, mag, & potassium.

7. Pumpkin seeds - Just ONE oz gives you 156mg of magnesium.  The seeds contain a significant amount of omega-6 fatty acids. One ounce of pumpkin seeds alone has 5 g of omega-6 linoleic acid.  Excessive omega-6 coupled with low omega-3 fatty acids intake could set the stage for chronic systematic inflammation, so, although seeds are full of good nutrients, you definitely wouldn’t want to go overboard with them.

8. Brazil Nuts - ONE oz gives 107mg magnesium. Same rule as seeds though, not to be over useed

9. Brown Rice - 84mg in ONE cup. Also helpful with lowering serum cholesterol and of course a great source of carbohydrates. If you’re wondering whether normal unfortified white rice would give the same magnesium content as brown rice, note that stripping away the bran also removes a significant portion of the magnesium content from rice, leaving only 19 mg of the mineral.. This also strips other nutrients.

10. Wild Salmon - Mag, Selenium, Zinc, Phosphorus, Calcium and Iron. Also a very good source of easy digestible proteins (amino acids), fatty acids like Omega-3.  Fatty acids in the form of triglyceride, vitamins like vitamin-D, vitamin-A and some members of vitamin-B family as well.

11. Just Black Cherry juice - 550mg of potassium in 8oz. Rich source of antioxidant. Also helpful for people with gout as it reduces uric acid levels.  Recommended brand is Knudsen again.



Here are some links to some of the items mentioned above:

http://www.traceminerals.com/products/liquid-tablet-minerals/concentrace-ionic-minerals
http://vitacoco.com/vita-coco-all-natural-coconut-water-benefits/
http://www.rwknudsenfamily.com/products/organic-juices/organic-tomato/
http://www.pomwonderful.com/products/juice/100-pomegranate/
http://www.hammernutrition.com/products/endurolytes.elt.html?utm_source=lgsiteads-EL&utm_medium=ad&utm_campaign=lgsiteads-el
http://www.rwknudsenfamily.com/products/just-juice/just-black-cherry/

Thank you Allison for these great tips and ideas.

National Running Day

In honor of yesterday being National Running Day,  here is my badge I created.