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DARK HOURS EXERCISE REQUIRES ATTENTION TO SAFETY; NOVEMBER SAFETY MESSAGE (UPDATE from 2018) The days have more dark hours now that we are into the heart of fall headed toward winter, regardless of whether time is kep by standard or daylight-saving method. When people living in most areas of the USA were instructed to ‘fall backward’ last weekend it meant we would be experiencing more darkness in the late afternoon and evening than in morning time.
T’is the season for increased auto accidents, says a San Francisco Injury Lawyer blog post from 2015! Going forward the dark portions of the days will lengthen until the middle-end of December. Running/walking/cycling outside on streets, sidewalks, and paths made poorly visible by cold weather precipitation or narrower by fallen leaves or snow will require taking extra care and paying closer attention to safety. Vehicles can’t see us all that well and we also cannot easily see our way. Outdoor exercisers can make themselves more visible, make their way more visible, or do both for protection from harm. Wearing clothes, shoes, or accessories decorated with reflective material is one way to increase the visibility of our persons. Head lamps and wearable lights can do this too. Some devices perform double duty and illuminate the paths we follow. A YouTube video titled “No White At Night Challenge”, by FlashBrite Reflective Products shows how wearing white to be visible isn’t always an effective strategy. Seven people are moving forward toward the camera and can be heard but only several wearing reflective strip material can be seen at first. Those wearing white aren't visualized until they move much, much closer. The conditions in this film are unusually dark; most of us would not exercise in a pitch-black area that doesn’t allow seeing where we are going! The demonstration is extreme but makes the point. Considering the terrible view I get through a cold wet automobile windshield at night, HIGHER visibility is essential for runners, walkers, and cyclists this time of year. Even the act of crossing well-lighted streets can be dangerous, especially wearing dark clothing. Experience has shown me that when driving in the city, it is difficult to see pedestrians, often fashionably attired in black, who dart into the street between parked cars. It stands to reason that if we choose to share the roadway with autos while exercising it is in our best interest to take steps to be seen. My warning is that tiny strips and dots of reflective material applied or sewn onto shoes, sleeves, hats, and pant legs are probably NOT going to help all that much in making you more visible. There won’t be sufficient time for a vehicle’s driver to see you and avoid a collision. The positioning of this material may render it visible only from the front as you move forward (on wrists, sleeves, hats, headlights) or from the rear (heel, pant cuffs, jacket backs). The ‘high viz’ material may be so small as to appear to be bits of light reflected off nearby objects. Be wary of apparel that has a few dots or dashes of the material on it but claims to be a safety purchase. If you wish to be protected, employ multiple means and be inventive. An intense headlight that shows the way in the dark can be set on strobe/ flash and, when carried in the hand, can be shone in any direction to warn of your approach. Heel flashers can be clipped to the front of a jacket or the back of a hat rather than worn on the shoe. If relying on reflective clothing, make sure the materials cover a large enough surface area that the shine can be seen to bounce with your motion. A bright spot that is bigger and moving will more readily catch the attention of a driver than a small glimmer that seems to be stationary. I walk in very quiet streets in the early morning when drivers are rushing to get to work and not expecting other cars, let alone people, to be on the streets with them. Even in low traffic areas precautions are necessary. You’ll want experiment to find what fits your needs, starting with items within your budget. Nathan Sports has a variety of products that can help in this regard. Other reflective vest products are available that vary in price. Earned Runs reviewed the Noxgear Tracer 360 visibility vest, a device with colored light tubing that I now use on darkest runs near streets. I wearheel flashers on less dangerous runs and carry a headlamp in my hand to light the way. While supplies last, Earned Runs will mail a complimentary sample of 3M Scotchlite Reflective Material reflective strips to those who request a bib set. The strips alone aren't enough protection, but will demonstrate how the material can make non-reflective apparel visible. RUN & MOVE HAPPY! https://www.sanfranciscoinjurylawyerblog.com/car-accidents-and-daylight-savings-time-the-dangers-after-we-fall-back/ https://www.runnersworld.com/gear/g20843279/12-items-to-keep-you-safe-on-the-roads/ NO WHITE AT NIGHT CHALLENGE By Flashbrite Reflective Products Shows runners wearing 3M Scotchlite reflective materials https://www.youtube.com/watch?v=37U0tQjEkRU https://www.nathansports.com/visibility
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TRAINING PLAN STARTS MONDAY. RUNNERS: The run: walk workouts this week are the longest in total time you will experience. If running at a 10-minute mile training pace*, 15 minutes of running + 1 minute of walking will very nearly mark a 1.5+ mile distance, the halfway point in a 5k (3.1mile) race. At week’s end, the Saturday, November 16 schedule calls for three 16-minute run:walk cycles (each 15:1 minutes). Try MENTALLY moving through Saturday’s training session as if it were race day to gain confidence for the upcoming real race. Consider the first 15:1 cycle (16 minutes) a warm-up. Move at an easy warm-up pace. After that, imagine you are crossing the race ‘start’ line at minute 17 as you begin the second 15:1 cycle. In your head (not legs), run:walk this next 16 minutes as if taking off after the starter’s signal, beginning the first half of a 5k event. Picture yourself in the company of other participants and practice taking small steps at a reduced pace as you make your way through the vitrually ‘crowded’ street. Finally, mentally run:walk the third 15:1 cycle (in your head, not legs) as if you had passed the 1.55-mile marker, completed half the distance, and were headed at a faster pace to the finish line. Imagine that the crowd had dissipated, and you were able to move freely along the course at will. Visualize passing those who had made a faster start and sped ahead early in the race, fatigued struggling to continue now. Take regular refreshing breaths. ’Feel’ the energy you saved for this part of the race propelling you forward to the finish line. Remember, this is a mental practice; you can pace yourself as you plan to during the race (slower start, faster finish) but DO NOT physically move at your anticipated race pace. Save your best for the Turkey Trot race. Once you have completed that last long 48-minute training run: walk, look back over the past months and recognize the progress made. There’s no need to wait until crossing the finish line to acknowledge your accomplishment. You have demonstrated the perseverance required to arrive at this calendar mark. In week 10 you will RUN continuously for the longest time periods in the plan, 20 and 25 minutes, without walking. The total time (and possibly total distance) moving will decrease but you will be maintaining intensity, so you’ll technically be on a taper! Can you imagine telling the people who know of your running goal that you are cutting back on your timed workouts after the upcoming weekend to rest for best race-day performance? Like a pro! WALKERS: YOU HAVE BEEN READY TO COVER A 3.1 MILE DISTANCE since week 5. After that point you’ve been building endurance to be able to cover a longer distance or walk a 5k a bit faster and easier. Because this is a beginner plan the focus has not been on building speed. Read the section that describes how runners might mentally approach this week’s long session to prepare for the event. Use the first third of the time as a warm-up (about 20-25 minutes of the total 80-90minutes), the next 25 minutes like the first 1.55 miles of a 5k race walking with moderate to vigorous intensity, and the next 25 minutes walking vigorously to an imaginary finish line. Use the final 10-20 minutes in a cool-down walk. As with the runners, imagine starting the ‘race’ with a crowd, enjoying more space and freedom in mid-race, then focusing mental and physical intensity on the way to the finish. Both runners and walkers, can use the long session this week to mentally practice staying the course, sticking with a strategy, and keepingieyes on the prize of a strong 5k finish. What a terrific Thanksgiving Day it will be. RUN & MOVE HAPPY! NOTE: There's still enough time to request Earned Runs competition bibs (set of 4, free) AND TURKEY TROT STICKERS TO REDUCE DOMS AND BOOST RECOVERY. A NEW COMPRESSION TECHNIQUE THAT PROMISES to decrease exercise-induced delayed onset of muscle soreness (DOMS) and speed skeletal muscle regeneration is referred to in the scientific literature as “tissue flossing”. According to a SHAPE.com article by Gabrielle Kassel, CrossFit and bodybuilding enthusiasts who have popularized the practice in recreational athletes, call it Muscle Flossing or VooDoo Flossing.
In her article, one of Kassel’s experts describes how flossing is performed. Joints or specific muscle groups are tightly wrapped with a special latex band, after which the joint powered by the muscles is moved through its full range of motion (ROM), for 30 seconds to 2 minutes. After the wrapping is removed the joint is again mobilized and taken through the ROM moves. Kassel indicates that Rouge Fitness and WOD Fitters have products that have been used by bodybuilders and CrossFit enthusiasts for some time. These same products, which look like mini-resistance band material but are strips, have been used in the research studies. The fitness experts in her SHAPE.com article are of the opinion that the process of flossing is less time consuming and more efficient at “boosting” mobility and accelerating recovery than foam rolling, which also works to compress muscles above and below joints but is not meant to be performed on joint tissues. Researchers are beginning to investigate the benefits of this relatively new fitness practice. Scientific studies have examined the merits of this therapy for DOMS reduction (positive findings), ankle mobility and jump and sprint performance, (positive findings) and for recovery from endurance exercise (no significant effect). In the DOMS research study, the short-term flossing therapy involved post-exercise wrapping of a muscle group with a length of the resistance band-like latex material, in the manner of an Ace bandage. The wrap was removed after the study participant spent 3 minutes actively moving the joint. The DOMS study results were published May 2019 in the Journal of Sports Medicine and Physical Fitness article "Tissue flossing: a new compression therapy to reduce delayed onset muscle soreness. A comparison, controlled and double cross-over trial" by scientists from Brandenburg University of Technology in Germany. The authors concluded that compared to "gold standard therapy", whole body-cryotherapy (WBC) and cold-water-immersion (CWI), tissue flossing was lightly less effective but much more practical in lessening the discomfort and performance effects of DOMS. Recent works examining self-myofascial release (SMFR), mainly by foam rolling, have discussed it's value as a maintenance and recovery tool especially in reducing DOMS. However one review indicated more clinical research is needed to determine the method's "efficacy and effectiveness" in treating myofascial pain. Perhaps flossing, as a newly recognized compression therapy, will be included in future scientific efforts? After reading the full DOMS research article my impressions were that: 1) the placebo effect of wrapping vs not-wrapping has not been discussed and may not have been considered in these studies; 2) comparisons of the effectiveness of flossing versus rolling alone versus rolling accompanied by active joint mobility work haven’t been attempted; and 3) differences in ease of learning to safely perform flossing versus foam rolling has not been assessed. To me, flossing seems to require more effort than foam rolling when it comes to routine whole-body self-care and DOMS relief after and sometimes before workouts, and possibly involves a greater risk of self-harm with improper technique. However, for specific joints or muscle groups needing special or extra attention or healing from significant injury, flossing may further boost recovery after workouts or injury! It may be deemed an appropriate alternative to blood flow restriction therapy, also a new but more extreme form of compression therapy showing promise for athletic training and post-injury rehabilitation. The physiological mechanisms* responsible for benefits derived from various forms of self-myofascial release like are not yet completely understood. The addition of tissue flossing to the physical therapy toolbox for training and injury prevention and recovery is great news. Hopefully there will be additional insights into how, when, and where each of the types of compression therapy can be applied for the most good. Check out Gabrielle Kassel's full piece on this topic to be in the know at the gym. RUN AND MOVE HAPPY! *NOTE: Self-myofascial release does NOT cause the breaking up of fascia tissue as explained by experts in the Kassel article. Rather its effects are "due to the activation of central pain modulatory mechanisms, through neural inhibition mechanisms (Cavanaugh et all (2017)" as referenced by a study of foam rolling. In other words, nerves activated by SMFR send signals to the brain to modulate the perception of pain, allowing improved movement. Evidence that the brain is involved comes from studies in which foam rolling of one extremity has shown a similar although lesser effect of decreased pain sensation in the contralateral (opposite side) limb. The brains neural 'message' therefore seems to be reaching a body site not directly stimulated by SMFR. A previous Earned Runs blog post discussed this topic. https://www.shape.com/fitness/tips/what-is-muscle-flossing-voodoo-floss https://www.ncbi.nlm.nih.gov/pubmed/30411598 DOMS www.ncbi.nlm.nih.gov/pubmed/28950149 ROM jump and sprint https://www.ncbi.nlm.nih.gov/pubmed/28254581 ROM and jump https://www.ncbi.nlm.nih.gov/pubmed/29401529 endurance and flossing https://www.ncbi.nlm.nih.gov/pubmed/30100300 foam rolling with active joint motion https://www.ncbi.nlm.nih.gov/pubmed/31609881 Blood flow restriction Rogue Fitness VooDoo Floss Bands WODFitters GENEROSITY: IT'S NOT TOO LATE TO STOP SHAVING FOR CANCER AWARENESS, EDUCATION, AND PREVENTION11/6/2019 (UPDATED) MEN: NO SHAVE NOVEMBER IS GREAT FOR FITNESS! WOMEN, SHOW SUPPORT FOR THE GUYS, especially if males in your circle of friends and family rallied for Breast Cancer Awareness Month this past October.
Not having to perform this grooming routine each morning leaves more time for men to work out, whether it be running, cycling, walking, or other forms of exercise! According to the organization’s website, “No-Shave November is a month-long journey during which participants forgo shaving and grooming in order to evoke conversation and raise cancer awareness.” The non-profit organization behind this movement, now 11 years strong, says it is “devoted to growing cancer awareness and raising funds to support cancer prevention, research, and education”. NSN* charity partners include St Jude’s Children’s Hospital™ (charitynavigator.org score 91.4 of 100), Fight Colorectal Cancer™ (96.46 score), and Prevent Cancer Foundation™ (91.2 score). The ‘story’ behind NSN is a personal one. Eight siblings of the Hill family in the Chicago area started it in the fall of 2009 to honor their father, Matthew Hill, who died from colon cancer in 2007. The cancer awareness mission behind this movement is more necessary than ever, of importance to both men and women. WebMD.com indicates The American Cancer Society warns that although screening coloscopy is more common, the incidence of colorectal cancer in adults less than 50 year of age has increased by 51%, with a nearly 2% per year increase in new cases among adults 54 years old and younger since the mid- 1990’s. Most frightening is the fact that death rates in this group have also risen. If someone is rude enough to suggest that having more facial hair is not a flattering style for you (or your man), righteously inform them that you are/he is doing it not for personal convenience but to benefit others who have suffered and will suffer with cancer. Inform them also that moustaches are now an upward-trending fashion amongst the Millenial generation. “The goal of No-Shave November is to grow awareness by embracing our hair, which many cancer patients lose, and letting it grow wild and free. Participants are encouraged to donate the money typically spent on shaving and grooming to educate about cancer prevention, save lives, and aid those fighting the battle.” Actually, trimming and grooming is allowed, so you don’t need to go totally native. The website (99centrazor.com) takes a semi-serious but fun approach to explaining the advantages and disadvantages of joining the movement “7 Things No One Tells You about No Shave November”. If you started November 1, strong work! If not; stop shaving now! And consider using the time advantage it brings for exercise, and giving the extra bit of change saved for a donation to charity. RUN & MOVE HAPPY! *No Shave November is not listed by Charity Navigator but posts its financials on the website. https://no-shave.org/ https://fightcolorectalcancer.org/ https://99centrazor.com/no-shave-november/ https://www.webmd.com/colorectal-cancer/news/20190607/more-young-adults-getting-dying-from-colon-cancer https://nypost.com/2019/10/05/millennials-are-binging-back-the-mustache/ TRAINING CONTINUES. Monday is the first day of Week 8 of the 10-week+ plan that ends the weekend before Thanksgiving. There’s a partial 11th week, but is a buffer to help those who need to spend a few days traveling or have a difficult time wrapping up preholiday plans. It can be considered a little taper in which you run or walk to stay active before the race. This Monday you may be recovering from Halloween celebrations that began before the weekend. If you raided a child’s “trick-or-treat” bag, dipped into the supply you gave on October 31, or indulged at a party, enjoy the memory of good times. Try to get back to a normal eating pattern that includes nutritious meals and snacks. RUNNERS: Those who partied the weekend and who plan to perform the optional track day schedule on MONDAY will have an opportunity to test how a change in diet can affect the way you feel and run! The track day work on November 4 may be a bit rough. The longest runs of the entire plan are scheduled during this week and week 9, your PEAK training effort. After week 9 you will be decreasing mileage prior to the Thanksgiving Day race. When I am struggling through intervals or hills, the second to last effort always happens to be my best. I know I only have one more after it, so I give it all my concentration, and power through it. Try to power through week 8, knowing week 9 will involve your biggest effort. Enjoy looking back during week 10 at the progress you’ve made. WALKERS: You will still be increasing your mileage to the end of the 10 weeks, per the Hal Higdon 10K plan. If you are not intending to cover a 10k distance in your TURKEY TROT event, consider these last weeks as time to build endurance. You’ll be able to finish a 5k or 8K stronger and possibly a bit faster. RUN & MOVE HAPPY! A RESEARCH REVIEW ON THE TOPIC The relationship between sleep and nutrition and the functional-food interventions that may influence athletic performance has been explored recently by researchers, discussed in an review article, “Sleep and Nutrition Interactions: Implications for Athletes” authored by scientists in Ireland and the United Kingdom in the journal Nutrients.
The in-depth piece examines the basics of sleep, athletics and sleep, nutritional support of sleep in athletes, timing of nutrition for athletes, and specific nutrients and food substances which may have potential as interventions. We all rely on sleep to maintain healthy cognitive functioning, regardless of athletic status. Among other problems, insufficient or poor-quality sleep can lead to poor performance of everyday tasks, inattention, and forgetfulness at school and on the job, explains the Sleep Foundation’s website. On the other hand, adding exercise to a schedule that does not routinely include it can improve sleep. This scientific publication’s authors instruct us that the well-known restorative effect of sleep is especially important to athletes who must meet challenging physical and psychological demands imposed by training and competition, Improving sleep quantity and quality they indicate, can help with recovery and injury prevention, as well as “learning, memory and synaptic plasticity” which impact training adaptations and performance. Athletes involved in regular training activities are asking their bodies and nervous systems to learn to coordinate functions at more elevated levels. They are expecting muscles, bone, brain, senses, nerves, metabolism, heart, and lungs to respond to coaching such that amazing skills can be developed. And that later, in competition, those skills can be purposefully called up and executed on demand. As sport spectators viewing feats of incredible athleticism, we witness what can be accomplished when “learning, memory, and synaptic plasticity” are enabled through training. By the way, plasticity is defined as “The ability to change and adapt, especially the ability of the central nervous system to acquire alternative pathways for sensory perception or motor skills.” Just like plastic as a material can be molded, twisted, bent, and folded in its soft stage, it eventually will harden into a desired fixed form. Our nervous systems, which direct the actions of other body tissues through signaling, can also be manipulated or trained (like plastic in its soft stage) to instruct those other tissues to accomplish new moves, such that motor skills eventually become hard-wired and nearly automatic. My father, a college football player himself and later a coach of multiple sports, used to talk about a player’s “coachability”. What he was appreciating might have been, in part, the plasticity of that player’s nervous system! Because competitive athletes must comply with anti-doping regulations, nutritional adjustments that include supplements should be made carefully, with knowledge of potential effects on medical test results, the authors explain. Efforts to boost performance must fall within legal guidelines. Thus, scientific investigation into sleep and nutrition can be of help to athletes hoping to enhance performance by improving sleep. The review’s in-depth discussion doesn’t easily allow a bullet-point summary. As an Earned Runs blogger trying to bring helpful information to readers, I’ve learned the details of such research publications are often worth closer examination of the full piece, even if much of what is written is “science-speak”. My understanding of the nutrition interventions covered in the report, considered by the authors to have potential to “positively impact sleep”, is given below*. The conclusion of the review was that functional-food interventions for athletes and others “warrant further investigation”. Few of us are professionals or high-level amateurs but as recreational fitness enthusiasts we also hope to benefit from hours of training, as well as avoid injury and illness. Mostly we wish to enjoy the time spent while physically active. Enhancing sleep experiences may be the ticket to our realizing healthier sport experiences, and nutrition may be one pathway to improved sleep. Those who are generally interested in the science of sleep and nutrition will wish to read the full article, available as a free pdf download. It’s a terrific foundation on which to build. My final overall impression is that a high-glycemic index carbohydrate-rich meal, ideally consumed about 4 hours before bedtime taken with milk has a chance of helping improve sleep quality and quantity. My mother's idea of a great after dinner night snack when I was a little girl, graham crackers broken up in a bowl with milk poured over, seems like perfect. The graham crackers have a high glycemic index, are fortified with B vitamins, and contain a modest amount of magnesium. Milk contributes melatonin and tryptophan, and adds magnesium. Boost this treat with antioxidant-rich blue or red berries, maybe adding a side serving of tart cherries, and nearly all the bases are covered when it comes to potential sleep enhancing substances. RUN & MOVE HAPPY! *Potential Nutrition Intervention: -Carbohydrate: consumption of carbohydrates has been demonstrated to increase the blood’s tryptophan concentration (which influences brain levels of the sleep-wake cycle neurotransmitter serotonin) through the action of insulin. Glycemic Index (GI) “has been shown to affect sleep latency”, which is the “length of time of the transition from wake to sleep.” A high glycemic index carbohydrate meal taken 4 hours before bed seems to be better at reducing sleep latency than a meal eaten only 1 hour before bedtime. On the other hand, low glycemic index meals have been associated with insomnia, which is considered “difficulty maintaining sleep”. Compared to a low GI meal or no meal at all before bed, a high GI meal taken 45 minutes before bedtime decreased several measures of insomnia. -Melatonin: the protein melatonin is a hormone secreted endogenously (in the body) in response to darkness by a small brain gland, the pineal, and other tissues. It is considered to have sleep-facilitating effects. The review indicates it does so by influencing core temperature. Thus, it is thought that exogenously ingested (supplemental) melatonin might also improve sleep. Sleep improvements induced by supplemental melatonin may depend on timing (earlier in evening is better compared to later) and dose (smaller is better than larger). The review indicates that compared to placebo, a 0.3mg dose, similar to the amount released by the body naturally, was equally as effective as a larger 1.0 mg dose at decreasing time to fall asleep (sleep onset latency) in 6 healthy males when given at 6pm or 8pm. But when given at 9pm the effect was reversed; compared to placebo (8 minutes to fall sleep), the 0.3mg dose increased the time to fall asleep to 25 minutes, and the 1mg dose increased it to 12 minutes. Melatonin naturally occurs in cow’s milk, which is viewed in western countries as a sleep-promoting food. Milk’s positive sleep effects are thought to be due to both its melatonin and amino acid (tryptophan) content, discussed a bit later. Higher concentrations of melatonin (and tryptophan) are found when dairy cows are milked at night (night-time milk). Seems to make sense. [Earned Runs note: A bit of online searching revealed that most cows in the USA are milked 2-4 times a day, spaced evenly throughout the day (12 hours apart at about 5-6am and 5-6pm, or 6-8 hours apart if more times each day). It seems likely that commercial milk would contain a mix of milk from each time rather than being separated by milking time, except when marketing information indicates this difference. A dairy in Ireland markets its “Lullaby Milk” as sleep-promoting because of the timing of milking!] -Tryptophan-rich protein: the amino acid tryptophan (abbreviated Trp) is a precursor to the neurotransmitter serotonin, which effects the sleep-wake cycle, as well as melatonin. Ingested serotonin cannot cross the blood brain barrier (BBB), so it must be synthesized in the brain itself. Tryptophan in the diet is able to cross the BBB and there contribute to increased serotonin synthesis. Trp transport across the BBB is tricky; it must successfully compete with other amino acids also crossing this ‘barrier’. To do so, the blood level of Trp must be higher compared with that of the other amino acids (at a higher ratio). Scientists previously thought than any protein food high in Trp would also be high in the other amino acids and the blood ratio would not likely be changed enough by intake of such foods to affect serotonin levels. However, this theory was blown apart when a human research study showed that a meal containing the milk protein alpha-lactalbumin could increase the ratio of Trp to other amino acids. Of all protein food sources reported to be high in natural tryptophan, including milk/cheese, poultry/eggs, beans, peanuts, pumpkin seeds, and green leafy vegetables, the milk protein alpha-lactalbumin is known to possess the highest levels. Ultimately it was shown in rats that compared with other dietary proteins, including casein, an a-lactalbumin meal could increase 1) the Trp ratio in blood 2) the amount of Trp in the brain itself, and 3) the rate of brain serotonin synthesis. A later small human study also showed that a bump in Trp ratio could be achieved with a lactalbumin meal and not with other types of protein or starch. If you immediately searched for information about a-lactablumin, you'll find a company is already marketing a product for healthy living. -Antioxidants: athletes and the general public can benefit from antioxidants in food, the review indicates, which are any substance that counteracts the tissue damaging effects of oxidative molecules. Athletes are interested in them because exercise produces free-radicals (one type of oxidant) in muscle. Vitamins C, E, and A are specifically discussed. According to the review caution has been indicated with regard to high levels of antioxidant supplementation, as there may be interference with exercise training adaptations. Each substance should be considered separately, and more research is needed. [Earned Runs note: whole foods containing such antioxidants are globally recommended. It is supplementation that is questionably beneficial, and which requires caution]. --Tart-cherries: contain high concentrations of melatonin and compounds with both anti-inflammatory and antioxidant properties leading to the reduction of delayed onset muscle soreness (DOMS) and the post-exercise inflammatory response, which can interfere with sleep quantity or quality. Might be especially helpful at times high-volume training, (pre-season) multiple closely spaced performances (double training sessions or competitions). --Kiwi fruit: may aid sleep because of serotonin or folate content or due to properties of contained anthocyanidins, carotenoids, beta-carotein, lutein, potassium, copper and fiber. -B Vitamins and Magnesium: vitamins B3 (niacin), B6 (pyridoxine), B9, (folate), B12 (cobalamin) each play roles in the sleep-wake cycle, as does the mineral, magnesium, by effecting levels or functioning of beneficial or inhibitory neurotransmitters or their precursors in the brain. It is likely that supplemental intake will only improve sleep in instances of deficiency or insufficiency. https://www.sleepfoundation.org/articles/how-lack-sleep-impacts-cognitive-performance-and-focus https://www.shape.com/fitness/tips/sleep-and-exercise-connection-can-change-your-life-and-your-workouts https://medical-dictionary.thefreedictionary.com/nervous+system+plasticity www.merriam-webster.com/dictionary/plastic https://www.verywellhealth.com/sleep-latency-3014920 https://www.mskcc.org/cancer-care/integrative-medicine/herbs/melatonin https://www.theguardian.com/lifeandstyle/2015/dec/15/night-milk-milk-cows-night-sleep-aid-you-need http://www.thefarmerscow.com/dairy-farming-milking-time.php http://www.lullabymilk.com/ http://i-base.info/ttfa/hiv-and-drug-resistance/appendix-3-list-of-amino-acids-and-their-abbreviations/ AS THE DAYS SHORTEN AND DARKNESS INCREASES MOTIVATION CAN SUFFER. Marisa Cohen provides more ways than you can count on all fingers to motivate yourself on days when spirits and energy are low and completing a workout doesn’t seem possible. Her article “15 Tricks to Have More Energy and Motivation to Exercise” can be found at Shape.com.
The advice tips include fairly standard measures like mental imaging, using mint as a sensory stimulant, buddying-up with a friend, getting it done early, overcoming gym shyness, and pumping up with emotive music. Other suggestions are not the usual tried and true offerings. Cohen recommends actions that are not exactly ‘active’, like taking rest days and sleeping. Of all fifteen, the following are my favorites because they regularly work for me: going for instant feelings of fitness, reading, and sticking with old routines. GO FOR INSTANT REWARDS As Cohen writes, we often imagine that it will takes weeks and months of grinding out exercise sets, endurance sessions, and gym workouts to see results. This is not true. When performing strength or balance work especially I can detect slight improvement during the second set and sometimes during the third. Slight, but enough to power me through the entire workout feeling better than at the start. I fear, yes fear, doing pushups. But after the first set I am determined to get the next two under my belt and finish proud of the effort. “My strength is MY strength,” I tell myself. The same goes for high intensity interval training. Overcoming inertia during the first interval requires the biggest push; the second to last interval is the next hardest, and the last is the easiest. The reward from completing an endurance workout, for me, is delayed until after I’ve cleaned up. That’s when a delicious sense of whole-body tiredness comes as a reminder that a tough training day has been checked off as ‘done’. It’s like a reverse alarm clock that goes off and wakes me up to the fact that this task is behind me; it’s over. This feeling is one of the very best ever. I miss this most, now that long, Saturday morning half marathon training runs are no longer a part of my athletic life. But maybe walk-runs are in my future? The point is that the rewards of training come on a regular basis throughout a good program. The completion of a goal evokes bittersweet emotions because of this! I’m elated to finish but sad to be finished. READ The author suggests reading life stories of amazing athletes to become inspired and recommends several books. Such stories are definitely motivating. I’ve listened to several of the running classics as audible offerings while running, cycling and walking. However, I find thumbing through magazines more personally inspiring. There are a greater variety of topics, and the subjects are not always athlete celebrities. Shorter Items discuss trends, gear, workouts, and races as well as the personal triumphs of individuals. I haven’t yet nailed down what it about magazines, especially the non-digital version of Runner’s World, that sets a fire under me, but they do. Maybe it’s the fact that periodicals are by nature seasonal, and appeal to my love of annually celebrated calendar-centric events. FALL BACK ON OLD STAND-BY ROUTINES This is a no brainer tip in my opinion that’s rarely advised. My thanks to Cohen for doing so! Like an outfit that has served me well for several to numerous occasions, tired-and-true workouts can do the same. We know they ‘fit,’ us, that we can perform them without too much mental effort, and that they get the job done (a fitness workout) when we don’t think it’s we have desire or energy. Sometimes going through the motions of an old stand-by exercise set is so automatic that it’s over before I realize it, and decide to tack on a few more challenging moves at the end. Like watching a favorite movie again, when nothing new grabs your interest, moving through a favorite routine promises a smooth experience with a known outcome on a rough day. These 3 tricks top my list of best motivation boosters. Marisa Cohen offers a dozen more! Check out her article to find at least one that can be tried on your next low-energy day. And when you do accomplish a workout, treat yourself to some self congratulations for a job well done! RUN & MOVE HAPPY! https://www.shape.com/lifestyle/mind-and-body/6-surprising-reasons-your-workout-feels-harder (this is correct link even though the address doesn't seem to match the article title) WEEK 7 TURKEY TROT 2019 TRAINING STARTS. Monday October 28 is the first day of Week 7 of the 10+week plan. It’s also only 1 month until THANKSGIVING DAY 2019!!! Aren’t you glad you started preparing so early? By giving yourself the extra weeks to build up aerobic capacity and endurance, and at the same time stretching, strengthening, and foam rolling, you have decreased your risk of injury and increased your chance of competing on that huge running holiday. ANOTHER BONUS: you are building a solid base on which to train for other races in 2018. When, you formulate NEW YEAR RESOLUTIONS, you will already have a strong training foundation. The challenges you set for yourself in the coming year will seem less daunting. What would have seemed nearly impossible on January 1, 2019, now may seem like ‘upping your game’ for 2020. Perhaps you’ll want to run or walk a longer distance race in the spring or finish your next 5K with a faster time. Or take up another activity that requires an improved aerobic capacity. Regardless, congratulate yourself on your accomplishment thus far, of perseverance… RUN & MOVE HAPPY! SUGAR SKULLS, ALTARS, CEMETERIES, MESOAMERICAN CULTURE AND RUNNING!
(Updated) The central and southern Mexico festival, “El Dia de los Muertos”, or “The Day of the Dead”, celebrated November 1 and 2 of each year is approaching. The festival coincides with the Roman Catholic feasts of All Saints Day (11/1) and All Souls Day (11/2) which follow Halloween on October 31 (All Hallows Eve). According to the website MexicanSugarSkull.com the holiday is a combination of ancient beliefs about honoring the dead and the Catholic feast days, celebrated by the indigenous people living in that part of Mexico. As a young girl I remember celebrating the ‘All Saints” and “All Souls’ Days of November in church praying with my mother. As an adult I try to continue the practice because it’s a reminder of the Polish-Catholic culture of my childhood, a throwback memory of my mother’s family traditions that brings me comfort. Given the current appetite in the USA for the undead of all types and origins, this festival seems an ideal occasion to enjoy another good scare. Like the delicious fright generated by virus-induced zombies of “World War Z” movie, post-apocalyptic, pathogen-born “Walking Dead” of Netflix fame, and the White Walker-created wights in the “Game of Thrones” HBO series based on George RR Martin’s literary invention. Alternately, it seems likely that others would come to embrace a festival celebrating the beloved deceased who are dearly missed. These tradition-rich Latino holy days have the inherent mysticism, beauty, and heart to bring people of all cultures together in many ways. Some will prefer to center their activities at altars and in cemeteries in the time-honored ways. Other will march in parades, enjoy delicious food, dress in costume, or express themselves artistically. And runners and walkers will create races! In October 2015 I scoured the internet for Dias de los Muertos-related races; there were a few. In 2016, there seemed to be an attempt to raise awareness outside of the ethnic communities of celebrations that included foot races. In 2017 and 2018, the number of events increased. This year, Active.com is managing a number of events in several cities (Chicago, Coachella CA, Los Angeles). Other cities offering events include:
This celebration, which represent holy days for some, is becoming a holiday celebration for many more, which promises to generate additional run/walk events. Images on race organization websites show there are opportunities to run in costume and face-paint; runners are famous for wanting to express their creativity and sense of style in this manner. In some instances, prizes are promised for those judged “best”. My prediction in 2016 that there would be an increasing number of DDLM-themed competitions in the coming years seems to be trending true although at a slower pace than I had imagined. Cities in Texas, the southwestern USA, and in the north with large Latino populations have lead the movement, by establishing annual events years ago. Some endurance races may eventually be planned that extend over several days to encompass the entire October 31 - through- November 2 time period (or more convenient weekend dates preceding or following the exact days, like the 4 day series in Las Cruces NM that starts October 31 and ends November 2, 2018 ). https://www.deadrunning.net/day-of-the-dead-series/ The DDLM event in South Beach OR November 2-3 has been changed from a 5k fun run to a serious endurance event (ultra) that can extend to a period of 2, 4, 6, 12, or 24 hours. Prior to starting, participants can visit an ofrenda (altar) at the start/finish line to “honor their ancestors and loved ones passed on” and leave “flowers, fruits, trinkets, and written messages”, providing a “unique layer of depth, gratitude, and purpose to their endurance run from start to finish.” The Oregon race’s website indicates that the “run's finish will be celebrated with an interactive performance of traditional Aztec dance by Huecha Omeyocan, a local group who shares the rich cultural practices of pre-hispanic Mesoamerican peoples through dance and music.” With the rise in popularity of grueling obstacle course and “sufferfest”-like events, organizers may begin to incorporate punishing elements in DDLM competitions. Early November weather may be cooler, wetter, and inclement but not yet wintery in the northern hemisphere, and thus perfect for completing a toughing workout. Hopefully more short, happy, family run/walk races will be held in the future to celebrate a beautiful cultural feast, giving more of us a chance to gain understanding and appreciation of another ethnic tradition. If you can locate a convenient festival nearby, use your EARNED RUNS BIBS to create a personal event, solo or with others near and far, that could become a tradition. RUN & MOVE HAPPY! http://www.mexicansugarskull.com/support/dodhistory.html http://unoraceofthedead.org/ http://huaracheturbo.com/event_muertitos_run.php https://www.active.com/los-angeles-ca/running/distance-running-races/carrera-de-los-muertos-los-angeles-2019 https://www.deadrunning.net/day-of-the-dead-series/ https://www.eventbrite.com/e/dia-de-los-muertos-dash-tickets-49427680523 https://www.everfest.com/seasonal/dia-de-los-muertos-festivals https://ultrasignup.com/register.aspx?did=58909 https://www.deadrunning.net/day-of-the-dead-series/ WHILE OUTSIDE EXERCISING, TAKE NOTE OF THE SKY AND HELP NASA. Cloud gazers can be part of the GLOBE Observer “What’s Up in Your Sky” initiative to improve satellite weather tracking. The agency is requesting the assistance of anyone, of any age, anywhere in the world through a project that asks people to submit pictures of “clouds, dust, haze, or smoke”. According to an announcement on NASA's EarthObservatory.nasa.gov website, the images will be analyzed and compared with satellite data from space to improve scientists’ ability to differentiate between clouds and aerosols. There’s a limit of 10 observations each day, using tools provided on the GLOBE Observer Mobile app.
The very cool or creepy, depending on your perspectives about government privacy issues, part of this project is that participants can opt to be notified of times when a satellite will be overhead. Taking pictures of the sky from earth at about the time some are being snapped from above increases the probability that your images can be matched with that satellite view data. And that your effort will be officially recognized. “If your observation is made within 15 minutes (either before or after) the time the satellite will be over your area, you have increased the chances of getting a personalized email from NASA comparing your observations to satellites!”. So says the September 2019 blog post by Marile Colon Robles (team leader at NASA’s Langley Research Center in Hampton VA, USA) on the official GLOBE Program website. Links to other tools are provided on the website that promise to help participants submit their observations. A March 2018 EarthSky.org article originally posted by Eleanor Imster in EarthHumanWorld , indicated that NASA researchers very much value the data volunteered by “citizen scientists” because it allows them to validate information gathered from “a suite of six instruments known as the Clouds and the Earth’s radiant Energy System (CERES).” The article includes a NASA statement about the technical issues involved in CERES instruments positively identifying specific clouds. “For example, it can be difficult to differentiate thin wispy cirrus clouds from snow, since both are cold and bright; even more so when cirrus clouds are above a surface with patchy snow or snow cover.” But you don’t need to live in a location that experiences snowfall. It would seem that haze, smoke, and dust present similar difficulties. There’s an opportunity to totally geek out with this challenge. The Robles post (this person is leading the effort) writes that NASA scientists will CONGRATULATE participants submitting the most observations (remember only 10/day are allowed) with a video post on the GLOBE Clouds website! I downloaded the app but haven’t yet had time to test the system or educate myself further about the process. Or learn about the satellite notifications.. The Clouds Challenge runs from October 15 to November 15, 2019 so there’s no time to lose. If you spend time outdoors exercising this activity might boost motivation to scan the sky at the same time. At the very least, you can learn when satellites are passing overhead at your location and know that NASA is watching. RUN & MOVE HAPPY! https://www.globe.gov/web/marile.colonrobles/home/blog/-/blogs/59859106?r_p_id=user_blog&curPage=1&curDelta=5 https://earthsky.org/earth/cloud-photos-citizen-scientist-globe-program RUNNERS 5K AND WALKERS 5K - 10K TRAINING Monday is the first day of Week 6 of the 10 (plus part of a week) plans. Runners who incorporated the optional track day into their plan, have graduated to running FULL laps only; no more half laps, except when walking, during the remainder of the program. The reasons and importance of foam rolling and rest days have been discussed recently. Have you remembered to perform MYRTLs every week? The mobility routine is scheduled only once/week on this beginner 5k plan, but ideally you should be loosening up before each run. Jay Johnson provides a demonstration of images that should help you to learn the basic moves; the the pdf is on the RESOURCES page An excellent YouTube video presented by the Wolf Creek Track Club’s USATF Registered Coach Brandon Wise, does a beautiful job showing the 12 different moves from several angles. Pay close attention to the words superimposed on the video describing each move. Coach Wise progresses so quickly through the exercises that you might miss one as the camera switches views and the coach moves. Once you master the routine and perform it regularly before runs, you will “feel” ready to move, especially early mornings, or evenings after sitting all day. Not only do these exercises help you to improve and maintain mobility in the hip girdle (mobility + girdle = MYRTL) some will also assist with hip strengthening when performed as an exercise rather than a mobility routine The side leg lifts and clam-shells included in this set of moves are often prescribed to build the gluteus medius (GMed) muscle. The GMed helps prevent runners’ and walkers’ knees from wobbling, as one leg after the other is alternately set down in a linear forward motion in the act running. Outside of the scheduled MYRTLs routine for mobility, you may wish to work on gluteal strength. The lateral (side) leg lift is simple; it’s been shown by research studies to be one of the most effective at that targeting the GMed. Add light ankle weights to the lateral leg to increase the resistance in this strength exercise, as in indicated in the AAOS Knee Conditioning instructions. Download the full knee conditioning PDF to find additional lower body strength exercises. The AAOS Hip Conditioning program includes lateral leg lifts too, as well as other exercises you may wish to perform for strength training. Links to both PDFs are posted on the RESOURCES page. You are more than halfway through the plan. Thanksgiving is approaching. Great work! RUN & MOVE HAPPY! https://www.youtube.com/watch?v=nmHjMCN0nx0 https://www.researchgate.net/publication/26338168_Gluteal_Muscle_Activation_During_Common_Therapeutic_Exercises https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4275195/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201064/ AAOS Knee Conditioning Stretches and Exercises AAOS Hip Conditioning Stretches and Exercises MIKE DONAVANIK PROVIDES A 10-MINUTE ARM-BURNING UPPER BODY WORKOUT in a shape.com article. The impression might be that Donavanik has a less than serious approach to strength building. After all he is appealing to exercisers who cannot or do not wish to perform pushups, in “The Challenging At-Home Arm Workout Without Any Push-ups” and indicates light or medium dumbbell weights are to be used. Donavanik’s introduction to the session mentions looking good as the reason to make it through this session. The trainer promises all that is needed is 10 minutes of continuous effort but ends by saying it could be repeated another time or two in the article to create a 20 to 30-minute session.
Actually, this workout is not an even-up substitute for pushups, which target the chest (pectoralis major), the front part of the shoulder (anterior deltoids), and triceps, and use the biceps, core muscles (rectus abdominus, obliques, serratus anterior, erector spinae), and thigh muscles (quadriceps) for stabilization. The Men’s Health Big Book of Exercises indicates that 75% of body weight is lifted in the course of performing a pushup, far more weigh than light dumbbells. However, Donavanik’s routine does target biceps (and triceps), which many runners don’t bother to build. An article from RunnersWorld.com (RW) by Samantha Lefave, “Why Runners Need Strong Arms,” also suggests performing a 10-minute workout several times a week. Not to tone muscle for appearance sake or endurance, but to build overall body strength that improves bone density and helps with injury prevention. The difference in approaches taken by Donavanik versus the RW article centers on amount of weight and number of repetitions. Lighter weights and numerous reps that will increase endurance are suggested by Donavanik. Heavy weights lifted to exhaustion that will build stronger muscles, are suggested by RW. Choose the approach that fits your needs and state of mind. If not quite mentally or emotionally ready to ‘go heavy’, start with an endurance workout and follow the Donavanik video. Or, using the same exercises, test yourself with bigger weights, as instructed in the RW article, and concentrate on achieving perfect form with fewer repetitions. If worried about bulking up with heavy weight work, check out the video of elite marathoner Jordan Hasay* embedded in the RW article. She is performing a compound exercise: single-leg Romanian deadlift + alternate side bent over row with knee lift. No chance she would be described as bulked-up. Inspired by the Hasay video to attempt lifting for strength? I am. RUN & MOVE HAPPY! *At the time this post was written the 2019 Chicago Marathon had not yet been contested. Good Luck to Hasay and all other competitors! https://www.shape.com/fitness/videos/challenging-circuit-arm-workout-women-you-can-do-right-home https://www.livestrong.com/article/17377-muscles-used-pushup-exercises/ https://www.md-health.com/What-Muscles-Do-Push-Ups-Work.html https://livewell.jillianmichaels.com/pushups-biceps-4590.html https://www.runnersworld.com/training/a20866151/why-runners-need-strong-arms/ https://www.instagram.com/jordanhasay/ RECOMMENDATIONS FOR HEALTHY DIETS INCLUDE NATURAL WHOLE RATHER THAN PROCESSED FOODS says a wedmd.com item. When it comes to athletics, the same rule may hold suggests Julia Malacoff in a SHAPE.com article “10 Whole Foods That Are Better for Workout Recovery Than Supplements”. Just like listicles that promise to identify the top choices in any category, “10 Best… for…” (fill in the blanks yourself), the judging criteria can be strictly defined or rather loosely applied.
Whether or not the nine unprocessed food items that Malacoff names in the article truly lead the field of recovery foods (if such an award were to be bestowed), and beat out protein and energy bars, powders, and drinks, she has picked definite winners in my experience. Except for eggs, her protein choices – dairy-based yogurt, cottage cheese, and kefir – not only supply the basic amino acid building blocks for tissue repair but are good sources of calcium, vitamin D (if fortified), and phosphorous for maintaining bone health. Baked potatoes and sweet potatoes both add satiety to meals. A creamy topping of cool cottage cheese can create a delicious and hearty combination, sprinkled with a little pepper. Eggs have also been included in lists of high satiety (filling) foods, but I can’t claim to have had this experience with hard boiled eggs, as pictured with no added butter. Red- and blue-colored fruits, berries and cherries, packed with natural anti-oxidants, beat inflammation-fighting supplements hands down. ‘Nuff said! In a pinch, cereal and milk will do as a recovery food, but to me the duo is so much like dessert because of the added sugar, that I save it for a treat. Orange-colored beta-carotene rich carrots and sweet potatoes are high in fiber too. Filling and naturally sweet, they’re almost like fruit. Cold baby carrots can be sliced lengthwise and used in place of chips to scoop pico de gallo or salsa for a fresh veggie treat. The entire list of 10 foods are delicious; I agree with Julia Malacoff. Each one beats eating a supplement to recover from workouts. Check out her selections and the information she provided. [RECIPES: first version from my Mom; short cook version from Annie Petito Cooks Illustrated recipe in an America's Test Kitchen magazine "The Best of 2019" p 67. Did you know that baked sweet potatoes are as easy as russets to prepare? Because they tend to be larger-sized and very dense, a longer time in the oven is needed, from 1.5 to 2 hours, at 350-degree F. Washed, unpeeled potatoes should be set directly on the middle rack, not on a pan, not wrapped in foil. Instead aluminum foil can be placed beneath on the next lower rack to catch drippings. They’re done when very squeeze-ably soft, after the skin loosens and separates from the underlying flesh, and natural oils drip from the ends. My mother passed on this easy-bake recipe to me. I’ve prepared them in this way, without added ingredients, without piercing/peeling/boiling for decades. My personal view (I couldn't find the science to back this up) is that piercing or removing the skin allows moisture to escape during baking and interferes with interactions between the yummy skin oils and juices of the orange-colored flesh to escape, preventing full caramelization (development of a rich deep orange-brown color) of the surface flesh, next to the skin. To speed up the process a tiny bit, potatoes can first be partially microwaved until slightly soft, about 6-7 or more minutes depending on size, flipping every every 2-4 minutes. Holes should NOT be poked into the potatoes beforehand! After microwaving, brush skins with oil (be careful the surface is hot, use tongs). Then place potatoes directly on the middle rack, in a 425-degree F oven to bake for an additional 45 to 60 minutes (foil underneath on next lower rack). At this high temperature the skin will become very crispy. As before, remove potatoes when squeezeably soft and oils leak from the ends. Slit down the center and eat! Or peel and mash. Add butter and brown sugar to make them decadently delicious. Sweet potatoes can be baked in batches and frozen. When fully baked, remove the skins and mash the innards without adding butter or margarine. Place in freezer-safe containers in amounts convenient for a single dinner and have several ready for last minute thawing and warming.] RUN & MOVE HAPPY! https://www.webmd.com/diet/features/the-benefits-of-healthy-whole-foods https://www.shape.com/healthy-eating/diet-tips/whole-foods-for-better-workout-recovery https://lifewaykefir.com/deal-vitamin-d/ https://www.healthline.com/nutrition/15-incredibly-filling-foods https://www.floridatoday.com/story/life/wellness/2017/01/03/nutrition-today-satiety-key-weight-loss-success/95973272/
WHILE AMERICANS IN THE UNITED STATES MAY THINK THEY HAVE A LOCK ON THIS HOLIDAY, our neighbors to the North began expressing gratitude for survival in the New World over 40 years earlier. The official day has been moved around a bit, and the second Monday in October has been designated for the national celebration. This year it falls today, on October 14!
For runners and walkers training to participate in a Turkey Trot before feasting later in the day, (in the USA in November, or in Canada today), a reward, like a pie for dessert, might be part of their motivation. To honor their culture and contributions to harvest banquets, Earned Runs is posting a pie crust recipe (below in image) provided on the container of a Canadian product, Tenderflake™. In a recent quest to make my own perfect homemade crust for summer fruit pies, and my husband’s favorite lemon meringue and family Thanksgiving pumpkin pies I discovered and tested it myself. The results were amazing. Vegans might outright reject Tenderflake* (its lard made from rendered pig fat), and butter lovers view it with disdain, but old-fashioned flaky-pastry lovers may embrace it’s use. I am not a prolific pastry-baker, so on the special occasions that arise in which a I want to make a memorable and delicious homemade pie, about 2-3 times a year, the results obtained with Tenderflake make it a strong contender for pie crust shortening. The news about lard isn’t as frightening as I imagined, as it contains no trans-fat (like hydrogenated vegetable products) and a bit less saturated fat (40%) as butter (54%), the darling of today’s cooking shows. Still, it’s not a health food, like any fat, and moderate use is advised by experts. I combine it with another North American product, King Arthur brand unbleached, all-purpose flour, made in Vermont. I like that the protein content is listed on the packaging of its different flours, and that KA’s all-purpose flour is a bit higher (11.7%) than others (10.4-10.5%) according to information on the company’s website, but not as high as its bread flour (13%). It is not a coincidence that the Earned Runs ‘Finisher’ sticker image posted each week shows pumpkin pies. To me this treat is symbolic of a bountiful harvest and my thankfulness for the sustaining food that our land and workers provide. And a reminder of the responsibility resting with me and others to protect the earth’s environment. Happy Thanksgiving today to Canadians; we in the US will be following your lead next month, ready to run, walk, and then feast! RUN & MOVE HAPPY! https://www.countryliving.com/life/travel/a28679479/when-is-thanksgiving-in-canada/ https://www.kidzworld.com/article/2614-canadian-thanksgiving https://www.mapleleaffoods.com/news/non-hydrogenated-tenderflake-the-perfect-recipe-for-pastry-lovers/ https://www.thestar.com/life/health_wellness/nutrition/2013/05/14/why_lards_healthier_than_you_think.html https://www.npr.org/sections/thesalt/2012/05/02/151868208/lard-is-back-in-the-larder-but-hold-the-health-claims https://www.kingarthurflour.com/blog/2015/06/10/10-things-about-king-arthur-flour * can be purchased through Amazon.com
THIS WEEKS TRAINING STARTS MONDAY After four weeks of training you should be settling into a groove and hopefully becoming accustomed to track days, if you decided to stick with that part of the plan. Last week those on the runner plan ran/walked at a ratio of 3 minute to 1 minute (about 75% of the total time was spent running). This week the ratio will involve running 80% of the total time. Overall, the total running duration and distance is increasing. Those on the walker plan will notice a big change in the range of duration of the long easy walk. Last week Saturday it was 60 minutes. This week it will be 45-90 minutes! Hal Higdon’s walker training plan, adapted by Earned Runs calls for this change. Since you will be increasing mileage and minutes earlier in the week he is giving you the opportunity to either rest up from the extra effort, or reach for the stars. Ninety minutes is the longest duration walk of the entire plan! My thought is that Higdon figured most regular walkers can push themselves to this point once, but perhaps not easily. However, if you are going to compete as a walker in a Turkey Trot event you will want to cover a greater distance over the course of the 90 minutes as training progresses, so at the end of the plan your pace is about 15 minutes/mile or less. Which means you can walk a fast 5k the day of the race or finish a 10k with a respectable time. As runners and walkers add on mileage, you may decide FULL REST DAYS are needed, and it's best to SKIP A CROSS-TRAINING session. This is perfectly fine and a smart thing to do if you notice too much fatigue carrying over from your long running or walking days the prior week. Forty-three-year old Olympian marathoner Meb Keflezighi provides great advice for runners in an article “Meb’s Tips for Performing into Your 40s and Beyond”. He says to listen to your body; it’s safer to err on the side of doing less than more, to avoid injury. HIS ADVICE APPLIES TO BEGINNER RUNNERS AND WALKERS as well veterans! No matter what your age, the risk of injury increases with over-training. Take a break, get enough sleep, make sure you stretch, and perform weekly core and strength work. With Thanksgiving travel season upcoming, consider preparing for the increased risk of influenza viral infection this month by obtaining a vaccination at least two weeks prior to your expected departure date. CDC recommendations for persons living in or visiting the Northern Hemisphere are to get this done by the end of October. Staying healthy means including this important prevention step in your pre-holiday planning activities. RUN & MOVE HAPPY! https://gearjunkie.com/meb-keflezighi-marathon-champion-training-tips-in-40s https://www.cdc.gov/flu/travelers/travelersfacts.htm https://www.cdc.gov/flu/prevent/vaccinations.htm |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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