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ALLIE BURDICK UPDATED A PIECE THAT ENCOURAGES RUNNERS TO USE SUMMER HEAT TO BECOME BETTER AT RUNNING IN ALL TEMPERATURES in “Why Runners Should Train in the Heat” for podiumrunner.com.
She references a scientific acclimation study to back up her assertions. Those who have attempted to move athletically, whether running, hiking, cycling, or playing another sport, when the weather suddenly becomes hot with a change of season know how being unaccustomed to heat can adversely affect the performance and enjoyment of an activity. And, likely have noticed a gradual lessening of this negative effect as acclimation occurs. Particularly discouraging situations involve expectations of peak performance in the face of sudden weather swings, as when an early spring race must be competed at 75°F after a winter of training days in which temperatures hovered near the freezing mark. I mostly noticed this effect when lucky enough to travel south during spring break. Expecting to run like the wind unencumbered by heavy clothing and protective gear, I am dismayed to be slowed by deliciously warmer and milder humid air. However, training in uncomfortably warm conditions has advantages Burdick explains. Her article covers how to prepare for such training and suggests several types of hot weather workouts, including one that simulates the condition. The short piece addresses safety issues and urges that attention be paid to hydration and body changes that signal the onset of heat exhaustion. There are three prescribed workouts: treadmill, track, and hill repeats. The indoor simulated setting doesn’t involve the use of ice for cooling, but an ice bag is recommended for the outdoor sessions. Burdick doesn’t mention it, but each of her 3 suggested workout settings potentially have a built-in safety element: proximity. In a gym or on a running track or short hill course, an opportunity to cool down and access fluids is likely to be nearby. A car can be parked within a short distance of a track or incline and be stocked with additional water and ice, or those items can be stashed in a place within eyesight. Safety is emphasized in the piece and should be a top concern. Appropriate clothing and gear are suggested. Venue choice is also important; isolated locations are not the best for heat training. Support items that can be doused with water for quick cooling, like a visor hat and shirt with sleeves are a good idea. Access to a shaded spot is optimal. Jonathon Beverly, editor of PodiumRunner.com introduced the topic of heat training in an emailed newsletter that included a link to the Burdick article and another about hot weather racing. He explained how he previously hated the running in the heat but that a change in perspective helped him see it as a training element. “I’m learning to put heat in the same category as hills, wind or speed”. Great advice! RUN & MOVE HAPPY! https://www.podiumrunner.com/heat-training-benefits_161570?mc_cid=896319abb6&mc_eid=17706469b6 https://www.podiumrunner.com/welcome-to-podiumrunner_177006
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WEEK 4 RUN-WALK-BIKE ACROSS AMERICA 2019 STARTS TOMORROW
Segment 7: Kooskia ID to Lolo MT Segment 8: Lolo MT to Missoula MT Segment 9: Missoula MT to Helena MT WEEK 4 BEGINS THE PORTION OF THE ACROSS AMERICA ROUTE IN WHICH THERE WILL BE 3 POINT-TO-POINT ROUTES EACH WEEK (except for the week of July 4th). SEGMENT 7: Kooskia ID to Lolo MT This segment route follows historic US Highway 12, which crosses Lolo Pass and winds along the Lochsa River (pronounced “lock-saw”). This river is considered to have one of the worlds’ best and most dangerous stretches of continuous whitewater. It runs within the Clearwater National Forest. Lolo Hot Springs is 7 miles (11 km) east of the pass in Montana. Lolo Pass, on the border between the states of Idaho and Montana, elevation 5,233 feet (1,595 meters), is a mountain pass through the Bitterroot Range of the northern Rocky Mountains, approximately 40 miles (64 km) west-southwest of Missoula, Montana. It’s the highest point of the historic 200 mile long Lolo Trail, a national Historical Landmark that is part of the Nez Perce National Historical Park. The Trail was used by the Lewis and Clark Expeditions of 1805 and 1806, which moved westbound between Lolo, MT and the beautiful Weippe Prairie in Idaho (a bit north of Kooskia ID). The Across America route is headed eastbound so we will travel it in the opposite direction, from the Prairie to Lolo. SEGMENT 8: Lolo MT to Missoula MT This short downhill segment extends from Lolo Pass into the town of Missoula, home of the state’s first public university, the University of Montana. The city lies near the convergence of two rivers and five mountain ranges; thus, it is sometimes referred to as the “hub of five valleys”. If you’d like to know what life was like there early in the 20th century, you can read the 1976 book authored by Norman Maclean “A River Runs Through It” (see NOTE below for the Earned Runs connection to Maclean). The 1992 movie version was filmed in Bozeman, Livingston, and parts of Yellowstone, although the book's setting is Missoula. Runners might be familiar with the Missoula Marathon, voted #1 Marathon by the BibRave.com community. Runner's World identified it as Best 2018 Destination Marathon, ahead of races in Paris and Stockholm! SEGMENT 9: Missoula MT to Helena MT Interstate-90 will take us from Missoula back to US 12 and then on to the capital city of Montana. Helena was established in 1864 as a gold camp during the Montana gold rush, although the original name given to it by gold miners was “Last Chance.” Today the city and surrounding area draws outdoor sports enthusiasts who enjoy mountain biking, fishing, hunting, and skiing. Drivers may be interested in knowing that within Montana, according to a Wikipedia item, “in the period between 1995 and 1999, there was no numbered speed limit on I-90 “. Drivers were instructed to drive what was a “reasonable and prudent” speed! Interstate-90 is a transcontinental roadway that connects from west to east, Seattle WA and Boston MA. Farther east it passes through several large cities: Chicago IL, Cleveland OH, and Buffalo NY. Montana boasts the longest stretch of this major highway, about 551 miles (887 km). Next week we will resume travel on I-90 from Bozeman to Columbus MT. RUN & MOVE HAPPY! http://adventure.howstuffworks.com/outdoor-activities/water-sports/5-most-dangerous-whitewater-rapids5.htm https://en.wikipedia.org/wiki/Lolo_Pass_(Idaho–Montana) https://www.bibrave.com/thebibrave100/2018/marathons/missoula-marathon https://www.runnersworld.com/races-places/a20864858/bucket-list-races-for-2018/ http://www.onlyinyourstate.com/montana/movies-filmed-in-mt/ https://en.wikipedia.org/wiki/Helena,_Montana https://en.wikipedia.org/wiki/Interstate_90 NOTE: ONE OF THE REASONS THIS BICYCLE TOUR ROUTE was chosen to be adapted for a virtual path across the continent for runners, walkers, and cyclists was that some of the segments passed though the state of Montana. I love the movie, “A River Runs Through It”, which is based on the story written by author Norman F. Maclean. Panoramic vistas in the movie had been filmed in Montana and, to me, these kinds of sweeping scenes represented what I hoped to encounter on a huge cross-country trip, even if virtual, and would justify the effort expended to complete a summer long challenge. Way back in 1992, I bought the DVD (that’s what we did in the old days) and read the author’s other book “Young Men and Fire”. A chance encounter about 20 years ago forged another connection between me and this region of the US. I happened to be seated next to a famous researcher at a pediatric pathology conference, who was leader of the team that first identified the existence of atherosclerosis in the aortas of young adolescents. Prior to this research, it was felt that the disease began at a much older age. However, autopsies on young people, who had died in tragic accidents with no clinical evidence of cardiovascular disease, revealed its silent origins much earlier in life than was thought possible. The results helped start the discussion about prevention in childhood. The elegant elderly gentleman pathologist who headed the research was from the University of Chicago. He related details of the study to me at dinner, and from this conversation I was inspired to study the pediatric origins of adult disease in my own little area of research. We also talked about other famous scholars who came out of U of Chicago. It happened to be that this researcher’s office mate at one time was NORMAN MACLEAN!!! (the ‘Norman’ character in the movie went off to join the faculty U of C: It was an autobiographical novella). I will always remember that conversation; the famous modest pathologist telling me all about his more famous humble friend, who loved to fly fish. And that’s the Earned Runs connection to Montana that made this particular tour appealing as a virtual journey for runners and walkers. This week we venture into that state! http://trektravel.com/trip/cross-country-usa-bike-tour/ Wissler RW. USA multicenter study of the pathobiology of atherosclerosis in youth. Ann N Y Acad Sci 1991; 623:26–39 (PDF download if you are interested) https://en.wikipedia.org/wiki/Norman_Maclean By Prizrak2084 from Missoula Montana, USA July 3, 2006 View_From_The_M26_(GeneratedHDR_Tonemapped) https://creativecommons.org/licenses/by/2.0) via Wikimedia Commons PODIUM RUNNER’S Jonathon Beverly talked up streak running in an emailed newsletter I received recently. Check out the 4 articles offered on the “latest” stories page of the running resource podiumrunner.com
“How and Why to Start a Run Streak” “Why Streak Running isn’t as Insane as It Sounds” “Lessons from the World’s First and Greatest Run Streaker” “5 Tips From 5 Decades of Running Every Single Day” Keep in mind that streaks don't need to involve running. A favorite physical activity like walking, cycling, swimming, or strength training that helps to maintain a commitment to healthy moderate to high intensity exercise is worth performing daily if done so safely to avoid over-training injury. Especially if it can be enjoyed outdoors Consider starting your streak today or wait to start symbolically the first day of astrological summer, on the June 21, 2019 Solstice. Take a baby step and commit to continuing your streak for one month. At that time, perhaps you’ll be energized to streak one more month. Or symbolically go forward to the Autumnal Equinox, the first day of Fall, September 23, 2019. In my experience, the longer the streak is maintained the greater the motivation to keep it going. As the days go by, difficulties are encountered and managed, making planning ahead easier. The lessons learned teach how to avoid situations in which the streak is threatened. Perhaps you’ll determine that streaking isn’t fun and stop, freeing up time to experiment with other fitness activities or challenges. Summer time exercise should be fun. RUN & MOVE HAPPY! https://mailchi.mp/pocketoutdoormedia/why-run-streaking-might-be-the-key-to-your-next-pr?e=17706469b6 https://www.podiumrunner.com/all DRINK MORE WATER. HYDRATION AND RE-HYDRATION ADVICE IS COMMONLY GIVEN TO ATHLETES to improve sport performance and recover after training and competition.
Fitness-minded individuals exercising to control weight are counseled that increasing water intake may help with satiety and that thirst can be mistaken for hunger. It seems that reaching for a glass of water before grabbing food might prevent consumption of calories we don’t need at the moment. Taking in sufficient water importantly helps the body eliminate waste products and certain toxins through the kidneys, accumulated from everyday activities and extra bouts of physical exertion. A slideshow article from WebMD, “What happens when you drink enough water?” briefly reviews these benefits through 12 slides. Surprisingly, even though it is not aimed at athletes, much of the information seems to explain how drinking an adequate amount of water will assist in improving physical exercise performance. In the WebMD.com slideshow, the advantages of being well-hydrated that especially pertain to athletes are:
The other six reasons provided in the piece also apply to athletes as well, but not so directly. For example, slide 1 informs, “You stay regular”. There are few things worse that occur during long training sessions than the urgent need to find a restroom for a “number 2” break. Being regular has its advantages in training and in races! Also, there’s nothing invigorating about the feeling of bowel sluggishness, so getting things cleared on a dependable schedule can make for panic free sessions. The slideshow is a quick reminder of why cool drinks of plain water this summer, or that replace electrolytes as needed, can boost your enjoyment of exercise. At the end of the article there is advice on how much water is recommended, and a caution that too much can be unhealthy, possibly dangerous, too. The number 2 slide was what captured my attention. If water is good for knees, I’m drinking it. RUN & MOVE HAPPY! https://www.webmd.com/a-to-z-guides/ss/slideshow-drink-enough-water? https://www.webmd.com/diet/features/water-for-weight-loss-diet#1 https://www.webmd.com/diet/features/6-reasons-to-drink-water#3 THE ADDUCTORS ARE INNER THIGH MUSCLES that allow movements which bring the legs together, toward the median or midline, and assist with stabilizing the knee. The muscle group includes the adductor longus, adductor brevis, and adductor magnus. Some anatomy sources include the gracilis and pectineus muscles in this group. Many commonly performed leg muscle exercises do not target the adductors, and these muscles can be neglected in workout regimens.
Moves that strengthen the opposing muscle group, the hip abductors, which allow leg movement away from the midline, are components of compound exercises often recommended to runners. Over the years many such exercises (clam shells, lateral leg raises, and lateral ankle resistance band walking, for example) have been prescribed for me to remedy knee pain by stabilizing this joint. However, to avoid strength differences that will adversely affect balance and knee stability, equally strong abductors and adductors are needed. Lauren Mazzo, writing for shape.com and Kevin Rail writing for livestrong.com provide descriptions and demonstrations of the sumo squat, sometimes called the plie squat, exercise, which works the adductors of the inner thigh area. Healthline.com discusses the benefits and effectiveness of hip abductor exercises in an article written by Natasha Freutel and reviewed by Gregory Minnis, DPT. The piece includes a link to exercises. The plie squat is one move included in the Earned Runs Summer Challenge VI Obstacle Course Adapted Training Plan which substitutes some exercises in a plan designed by Pete Williams. It’s easily performed outdoors at stopping points in a park or on a path, and can incorporate dumbbell weights to increase intensity. The blog post and Adapted Plan can also be found on the RESOURCES page. RUN & MOVE HAPPY! https://www.shape.com/fitness/tips/sumo-squats-best-squat-exercise-inner-thighs https://www.livestrong.com/article/437557-sumo-squat-vs-regular-squat/ https://www.healthline.com/health/fitness-exercise/hip-abduction#hip-abduction-anatomy https://www.healthline.com/health/fitness-exercise/hip-abduction#takeaway https://www.thehealthsciencejournal.com/sumo-squat-vs-regular-squat/ https://www.britannica.com/science/adductor-muscle https://www.innerbody.com/image/musc08.html https://www.menshealth.com/fitness/a19545543/dumbbell-sumo-squat-workout/ WEEK 3 RUN-WALK-BIKE ACROSS AMERICA 2019 STARTS tomorrow
Segment 5: From Walla Walla WA to Lewiston ID Segment 6: From Lewiston ID to Kooskia ID This week you will be making your way through the easternmost part of Washington State, with its vast wheat fields (an area encompassing parts of Washington Idaho and Oregon called the Palouse; see Seven Wonder link), into Lewiston, Idaho then across the north central portion of the state to Kooskia. After initially reading a Wikipedia entry and curious about this seemingly inland state’s port city, I learned that although Lewiston is a distant 465 miles away from the Pacific Ocean it is the ”farthest inland port on the West Coast” and Idaho's only seaport. Situated at the confluence of the Snake and Clearwater Rivers,” Lewiston is the last port on the “nation's second-largest water transportation highway”, a system formed from a series of dams and locks on the Columbia and Snake Rivers. According to a page on the u-s-history.com site, 40% of white wheat exported from the United States “travels through the Port of Portland on the Oregon coast of the Pacific Ocean, and “much of it passes through the Port of Lewiston”. On the opposite bank of the Snake River to the east of Lewiston (named in honor of Meriwether Lewis), is the city of Clarkston (after William Clark) in Washington State. Many place names in the region are a reminder of its historical exploration by the famed 1803-1805 Lewis and Clark expeditions. In Idaho, the route follows Route 12 across the state. Once known as the Lewis and Clark Highway, it’s now the Northwest Passage Scenic Byway. This is the land of the Nez Perce Tribe of Native Americans. In the process of being named by French Canadian fur traders (the name nez perce means “pierced nose”), tribe members, who do NOT have nose piercings, were mistaken for the nearby Chinook people. The small city of Kooskia, lies at the confluence of two river forks which converge to form the larger Clearwater River and is within the Nez Perce Reservation. In 1943, a work camp of the Civilian Conservation Corps, located about 30 miles from the city, was converted to an internment camp for Japanese men who had been residents but not citizens of the US. It’s extremely remote location in the western Bitterroot Mountains made fences and guard towers unnecessary. It’s amazing what can be learned by researching, only very briefly, the land through which the route is mapped. The history of the area sometimes seems simple and inspiring but at other times complicated, disturbing, and sad. More than ever I would like to actually travel through and see it in person. RUN & MOVE HAPPY! http://www.sevenwondersofwashingtonstate.com/the-palouse.html https://en.wikipedia.org/wiki/Palouse https://en.wikipedia.org/wiki/Lewiston,_Idaho https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain/whole-white-wheat-faq https://en.wikipedia.org/wiki/Meriwether_Lewis https://en.wikipedia.org/wiki/William_Clark http://www.u-s-history.com/pages/h2812.html https://en.wikipedia.org/wiki/Nez_Perce_people#Nez_Perce_Indian_Reservation http://www.nationalgeographic.com/lewisandclark/journey_intro.html http://archive.secondstory.com/project/lewis-and-clark-journey-log LEARNING NOTE: NationalGeographic.com once offered an online interactive Lewis and Clark Journey Log with maps and journal entries, as well as a summarizing Timeline, and images of plant and animal species discovered, native peoples encountered, and physical land features seen along the way. The posted unit on NG Kids no longer seems to be interactive, but the Lewis and Clark: The National Bicentennial Exhibition on the lewisandclarkexhibit.org website may now be the host of this learning unit. Scholastic.com has a unit for grades 3-5, 6-8 but the links are poorly responsive and the content can’t be easily accessed. https://kids.nationalgeographic.com/explore/history/lewis-and-clark/ https://www.scholastic.com/teachers/activities/teaching-content/lewis-and-clark-student-activity/ http://www.lewisandclarkexhibit.org/cd_index_flash.html WHETHER YOUR SUMMER CHALLENGE IS A STREAK (I), JOURNEY ACROSS AMERICA (II), FASTEST OR FUN 5K(III), OR A SERIES SWEEP (IV), to be speedier and improve form try pumping your arms by pulling "Elbows Back".
So urges JONATHAN BEVERLY, editor of PodiumRunner.com, the re-worked form of a longstanding competitive running resource. Beverly offers expert advice in an article, "Want to Brake Less with Each Footstrike? Get Your Elbows Back", which explains how and why runners should be using using their arms to propel themselves forward to be faster. As a walker and runner, I think the advice works for both forms of locomotion. Not only does it assist with improving walking form and speed, I’ve noticed it increases session intensity, forcing my core to work harder. Beverly’s piece can’t be added to or improved in this discussion. It’s a perfect bit of advice from an expert. Pump your arms, bringing elbows way back, and be ready to be pumped-up at the performance improvement. RUN & MOVE HAPPY! https://www.podiumrunner.com/run-faster-use-your-arms_177341 WHEN TO WALK Jessica Migala seeks to remind exercisers who plan to walk to achieve specific fitness goals that there may be optimal times to do so. In her article for Under Armor‘s blog, MyFitnessPal.com, Migala discusses the health benefits to be gained from walking, which include lowering blood pressure, controlling blood sugar, losing weight, relieving stress, improving sleep, and boosting mood.
According to scientific studies referenced by Migala, morning routines are best for sleep and weight loss, evening times are most ideal for decreasing blood pressure, after meal strolls will help get blood sugar levels under control, commuting walks will help bust stress, and lunch breaks can “boost happiness.” However, knowing that your walking sessions are not scheduled during time periods when science suggests they could deliver the greatest benefits is NOT a reason to become discouraged or distressed. The 6 health issues that walking is reported to improve addressed in Migala’s piece, are likely to be linked for many of us. In the long term, weight gain leading to obesity threatens the development of hypertension and glucose intolerance, and ultimately, other dangerous diseases. Poor quality and inadequate sleep can contribute to obesity, hypertension, and cardiovascular disease, as can stress. Perhaps the specific time that walking exercise is performed it is less important than simply getting it done regularly. Doing so at a fast pace also seems to be critical to lifelong good health. There is evidence that brisk walkers with a bodyweight within in a healthy or even overweight range may enjoy longer lives. A Luminate article posted by Medium.com quotes the lead researcher of a recently published observational United Kingdom study about brisk walking as saying, “Fast walkers have a long life expectancy across all categories of obesity status, regardless of how obesity is measured”. Great news! Walking in the early morning at sunrise on a clear beautiful day is a definite mood booster. Getting it done in the wet and gloom of a sloppy weather day isn’t so much fun. However, consistently completing an exercise session before each day’s work begins takes this item off the “to-do” list and puts it into the “accomplished” column, which contributes to a positive mental and emotional state. The same sense of accomplishment can be experienced with a consistent evening, lunch, or afternoon break session. The Earned Runs perspective is that making and fulfilling a regular commitment to walk at moderate to high intensity for fitness may bestow multiple inter-related physical, emotional, and mental health rewards, regardless of the time of day it is performed. Summertime days present two “golden” opportunities in which to establish a brisk walking habit and, at the same time, enjoy peak times of outdoor beauty. In their work, photographers utilize the golden hours of the day, the time periods just after sunrise and before the sunset, to create gorgeous images. In Northern Hemisphere summers these hours occur at times when many are not commuting to or at work, making it a perfect season* to get hooked on a daily exercise walk routine. This summer enjoy the outdoors and boost your health, mood, and longevity with a fast walk any time of the day. RUN & MOVE HAPPY! *Check out the six Earned Runs 2019 SUMMER CHALLENGES on the RESOURCES page if you’re at a loss for how to start a brisk walking routine. https://blog.myfitnesspal.com/the-best-times-to-walk-depending-on-your-goals/ https://www.webmd.com/sleep-disorders/features/important-sleep-habits#1 https://www.webmd.com/balance/stress-management/qa/what-are-the-consequences-of-longterm-stress https://medium.com/luminate/brisk-walking-linked-to-remarkably-longer-life-regardless-of-weight-c4332b001ace https://www.mayoclinicproceedings.org/article/S0025-6196%2819%2930063-1/fulltext https://en.wikipedia.org/wiki/Golden_hour_(photography) EARNED RUNS 2019 SUMMER CHALLENGE VI BUILDS UPPER AND LOWER BODY STRENGTH. Those planning to take on this exercise might consider boosting strength improvements with mobility work.
My good friend Clare, an avid and excellent tennis player, had made me aware of the importance of shoulder girdle mobility in activities that utilize the upper body about a year ago. Those planning to test themselves by following an Obstacle Course Training plan might wish to use a mobility routine as part of their warm-up sessions. MYRTL’s (physical therapy slang for movements that help with mobility of the hip girdle) work to mobilize the hip joints, so it was wonderful to find shoulder moves that Clare demonstrated she used to prepare for tennis in an article by Gabrielle Kassel for SHAPE.com. The article’s title highlights how a length of PVC pipe will serve as equipment and describes how a broom-stick can be substituted, just as Clare had told me could be used for the “1. PVC Pass Through” and “2. Figure 8” exercises. The number 3, 4, 5, and 6 stretches make this mobility routine one that assists with working the shoulder as well as the wrists, posterior chain, hips, ankles, and full-body. Whether or not the obstacle course training is on your summer exercise calendar, consider this routine or other shoulder and upper and lower body stretches (see links below) for improving overall fitness. RUN & MOVE HAPPY! https://www.shape.com/fitness/tips/pvc-pipe-mobility-exercises https://gmb.io/shoulder-mobility/ 6 Stretches:
https://www.orthoinfo.org/en/recovery/?bodyPart=Shoulder https://www.orthoinfo.org/globalassets/pdfs/2017-rehab_shoulder.pdf 5 Stretches + 13 strengthening exercises https://aaptiv.com/magazine/stretches-to-improve-strength-training https://aaptiv.com/magazine/shoulder-mobility-stretches https://www.shape.com/fitness/videos/charlee-atkins-upper-back-shoulder-mobility WEEK 2: RUN-WALK-BIKE ACROSS AMERICA 2019 STARTS TOMORROW
Segment 3: Hood River OR to WA Segment 4: Prosser WA to Walla Walla WA This week the route continues to follow the Columbia River, crossing into Washington State and heading north. According to a Wikipedia entry, the Columbia River Gorge is a canyon of the Pacific Northwest United States which “stretches for over 80 miles” as it flows across the Cascade Mountains. You can see by the segment maps that it forms the state-line boundary between Oregon and Washington. The entry also says that this “water gap furnishes the only navigable route” through this mountain range, bringing water from drier eastern grasslands, over transitional woodlands, to the temperate rain forest of the western slopes, on its way to the Pacific Ocean. The different climates of these regions lead to dramatic scenery changes over the short distance of 80 miles along interstate I-84, the highway the route follows, until we make our way north into Washington. Because of differences in atmospheric pressures between these regions, the gorge creates a ‘wind tunnel effect’ that draws windsurfing and kite-surfing enthusiasts as well as other recreational sports-minded visitors. Like us! I googled "movies filmed in Oregon", thinking I could better picture this part of the nation if I had seen a movie that featured its best scenery. There was a long list on Wikipedia, including "Homeward Bound: The Incredible Journey" in the Columbia River Gorge. There were many, many more. The "Twilight" series, more recently in theaters and well known, was filmed in Portland and other OR locations. The route through Washington into the cities of Prosser and Walla Walla will be taking us into one of this state’s wine making regions, known as the Columbia Valley American Viticultural Area (AVA). According to Wikipedia, this ‘wine country’ is situated within the same latitude lines as the famous French Bordeaux and Burgundy regions. In this northern location, these vineyards receive two hours of added daylight during the summer growing season, compared with the wine regions of California. There are other reported advantages that the area soil contributes to the wine making process. Perhaps a great reason to sample some Columbia Valley wines this week! RUN & MOVE HAPPY! NOTE: Our travels though the country will allow us to learn more about the history of Native Americans, much of which is a story of forced removal from familiar lands and resettlement into reservation lands which were then reduced in size. North and west of the Segment 3 route, in Washington state, is the Yakama Reservation, home to the Confederated Tribes and Bands of the Yakama Nation. Farther north is the land of the Confederated Tribes of the Colville Reservation. Official websites, Wikipedia, and a newsletter provide additional information about the origins, culture, and modern-day activities of Native Americans who inhabited this beautiful land. Most of the information provided in this blog is from Wikipedia entries. Facts shared in the newsletter about the Yakama Nation gives readers a look into the protective actions taken by leaders to preserve the well-being and culture of its peoples. In addition to banning alcohol use in 2000, this source says prohibitions were placed on marijuana use and sales followed the passage of the Washington State law that allowed recreational marijuana use. South and west of the Segment 4 route is the city of Kennewick WA, the largest municipality of the Tri-cities region (with Pasco and Richland). The name might be familiar to some. The skeletal remains of the prehistoric Kennewick Man were discovered on a nearby bank of the Columbia River in 1996. A Wikipedia entry indicates that difficulties in accurately dating these remains led to controversy surrounding the rights to the remains between scientists, who thought they were more primitive and not related to modern day Native Americans and the region’s tribes. In 2017, by Congressional legislation, the bones were returned to a coalition of Colville, Yakama Nation, and other tribes for proper burial. NOTE: Check out the NEW ACROSS AMERICA IN PHOTOS page https://en.wikipedia.org/wiki/Columbia_River_Gorge https://en.wikipedia.org/wiki/List_of_films_shot_in_Oregon http://www.gotastewine.com/columbia-valley-wineries.php https://en.wikipedia.org/wiki/Columbia_Valley_AVA https://indiancountrymedianetwork.com/news/native-news/10-things-you-should-know-about-the-yakama-nation/ https://indiancountrymedianetwork.com/history/people/10-things-know-confederated-tribes-colville-reservation/ https://plateauportal.libraries.wsu.edu/community/confederated-tribes-colville-reservation https://en.wikipedia.org/wiki/Colville_Indian_Reservation https://en.wikipedia.org/wiki/Kennewick_Man WEEKS 1-3 SEGMENT MAPS FOR THOSE WHO HAVEN'T YET COMMITTED TO TAKING ON THE "FASTEST 5K OR SUMMER OF FUN 5KS" SUMMER CHALLENGE III.
TINA MUIR HAS ADVICE FOR ELITE RUNNERS WHO DO NOT CONSIDER THEMSELVES TO BE IN PEAK FORM. THOSE WHO ARE NO LONGER FAST enough to train and race for a personal record (PR) as they had done in the past. In her article for Podium Runner.com, Muir describes running her first Boston Marathon as a mother with a one-year old daughter, as a former elite who took time off to enjoy experiences not related to sport competition. Although she is NOT addressing the population of ’never-racers’ and pure fun-runners, Muir’s piece can be motivation for this group. In it she explains why she decided to make an emotional and mental break from the pressures of life as an elite to “enjoy the entire marathon journey”, while ‘just doing her best”. The experience seems to have been difficult; possibly she continues to struggle with performing as a non-elite. However, Muir’s story serves as testimony that committing, training, and then completing a race represents a life ‘prize’ that’s worth the effort. She described the non-elite-status experience as empowering. Tina Muir’s race was 26.2 miles. It was the Boston Marathon! From personal experience I know that a newbie racer can set their eyes on a far less ambitious and glorious goal of 3.1 miles, 5K, and be totally thrilled when crossing the finish line. Whether the accomplishment is achieved by running, jogging, run-walking, or walking, it can be exhilarating. Last summer, because of a year-long knee issue, I decided to train to walk a 5K that nearly everyone else I know would be running. I had run that race many times for decades with the intent of winning my age/gender group. It was embarrassing to have previously slower friends and acquaintances pass me after the start signal was sounded. But soon enough, I was alone on the road and concerned only with my walking form and breathing. At about the halfway mark I realized walking a race was as demanding of my mind and body as running; I was aching! The finish was joyous. Yay for me. I walked another race at Thanksgiving, an 8K Turkey Trot, and this summer my sights are on completing a 5K race, which I will be walk-running. To avoid injury and keep my knees healthy I’ll likely not ever run continuously when training or racing again, instead incorporate a few 5-10-minute run segments in each training walk session. Like Tina Muir I’m delighted to just be doing my best, and able to join in the race fun. If you have not yet decided on a summer challenge, consider the “Fastest 5k or Summer of Fun 5K’s”, the 2019 SUMMER CHALLENGE III. It requires committing to training for one 5K whether walking, run-walking, or running. The joys of racing can come from being fast, as well as working toward a goal to have fun. RUN & MOVE HAPPY! See the Blog post describing 2019 SUMMER CHALLENGE III ; it's also provided on the RESOURCES page, as well as other SUMMER 2019 CHALLENGES https://www.podiumrunner.com/enjoying-racing-even-if-you-arent-in-pr-shape_177389 STRENGTHEN WITH AN OBSTACLE COURSE RACE TRAINING PLAN...THERE’S NO NEED TO ANSWER THE “CALL OF THE MUD”. Entering and competing in an obstacle course competition is NOT required for this sixth challenge!!! When resistance training is combined with aerobic exercise the health dividends are increased. A 6-week obstacle course training plan will be offered for those who are looking for a structured approach to incorporating strength work into aerobic sessions.
Earned Runs will feature a plan developed by Pete Williams that was released in 2013 by womensrunning.competitor.com. It was updated in October 2016, and presented in the article “Train for An Obstacle Course Race.” It’s designed to be performed outdoors. The plan can be downloaded; it comes in 2 portions, weeks 1-3, and weeks 4-6, Monday to Sunday. The exercises are clearly meant to prepare trainees to function under conditions presented on an obstacle course: Burpees, pull-ups, mountain climbers, push-ups, triceps dips, planks, squat jumps, and monkey bars, to name some. The workouts are defined as “Park Bench Routine” (PBR), “Interval Run” (IV), “Obstacle Run” (OR), “Park/Beach/Playground” (PBP) workout, “Active Recovery” (AR), and “Rest”. The total amount of workout time, spent repeating the exercise and run sequences, begins at 25 minutes and increasingly lengthens to 65 minutes. Each workout is different. The Williams article is a good read. He spills the “dirty little secret of these races”, that “many participants walk the majority of the course”. Last summer, when I had completed only 1.5 weeks of his 6-week plan, I learned why. Performing the exercise sets, especially those with Burpees, left my legs so wobbly that the running sets were nearly impossible and even fast walking was difficult. I followed Williams’ plan for the purpose of adapting it for use by those who won’t be aiming to finish an actual obstacle course. The Earned Runs ADAPTED PLAN is an alternative activity for someone who enjoys performing strength exercises outdoors during or after a walk or run, in a park or area with benches or structures that can be used to perform certain moves. Changes were made to make the elements lower impact: 1) ‘run’ sections were changed to ‘run/walk’ sections, but the option to ‘run’ all remains; 2) jumping moves have been swapped-out with those that do not require hopping or bounding. The program is friendly to challengers who seek to strengthen, but not competitively test, the functional limits of their bodies. And to those who need to be kind to their joints. My trial of this program during Summer 2018, while recovering from knee and calf injuries related to osteoarthritis, was a timely confidence booster. I wasn’t able to run at that time and wasn’t sure I would ever run again. Walking had replaced the aerobic exercise that had been my favorite for the past 40 years. It felt slow and much less rigorous than running, and I felt much older and rickety. The addition of obstacle course training to walks dialed up the intensity of my workouts; it forced me to complete a number of tough new strength exercises nearly every day while still outdoors. There wasn’t the opportunity to become distracted or lazy and skip them after returning home. When finished, feeling tired and dirty from getting down in the beach sand, but accomplished, I headed back with the day’s fitness work DONE! Even in rainy and foggy weather the obstacle training sessions were great experiences. However, there was a new difficulty to face. Embarrassment was the biggest obstacle to climb over/get around on the obstacle course. There were people out and about the park and walking paths all summer long, including parents with children enjoying the small playground that held equipment I needed for some exercises. Each time I set out I hoped no one would see me drop to the ground to perform push-ups or hold planks, or struggle to hang from monkey bars and rings. I positioned myself to be as far away from the little tykes as possible, sometimes on the sandy edge of the play area. Over time my reticence to exercise in public diminished, especially with improvements in form and strength and a slight tan. The 2019 Summer Challenge VI suggests committing to the Williams’ obstacle race training plan or the alternate Earned Runs Adapted Plan version. Another option is to customize one of these plans to fit your personal needs and abilities with your own changes; the Earned Runs Adapt Plan can serve as a model. (see NOTES below). Commit to begin on Monday, June 3 and finish the first full week of July. After one to two weeks of rest, repeat again to stay in top shape all summer long into the first full week of September. Or begin whenever ready. RUN & MOVE HAPPY! NOTES:
Of course, feel free to tinker with it and swap out exercises, change the repetitions or timing as you like. http://womensrunning.competitor.com/2013/11/training-tips/6-week-obstacle-race-training-plan_17987 Earned Runs 2019 SUMMER CHALLENGE VI Obstacle Course Adapted Plan calendar PDF [Updated from 2018]
LONELINESS WAS A TOPIC OF TWO EARNED RUNS BLOG POSTS IN 2018 (May 9 and May 11, 2018). The first post introduced a suggested use for Earned Runs bibs, in response to newly released, nation-wide Cigna Health survey results that revealed roughly 54% of Americans who had completed it would be considered lonely. The survey cited lack of ‘in-person’ contact as a major factor. Research has shown that lack of social connection is a health determinant, increasing the risk of premature death, even in youth. The survey also revealed that the generations most likely to score higher on the loneliness scale were those 18-22 years old and then 23 to 34 years of age, Generation Z and Millennials, respectively. The second post discussed the survey in greater detail as well as scientific literature which examined loneliness as a significant health risk. The risk, some scientists contend, may be more serious than obesity and could potentially reach epidemic proportions in the Unites States. Earned Runs announced that it would trial a new SUMMER CHALLENGE to bring exercising people into closer contact with one another and encourage “in-person,” connections during less-than-highly-vigorous exercise sessions, in which conversation is possible. I trialed that first “BUDDY-UP!” challenge in the summer of 2018 and found it succeeded in increasing my personal conversations, if not face-to-face contact, with family and friends during fitness activities. The conversations added to the enjoyment and healthy vibe of outdoor, summertime exercise opportunities. Some were scheduled phone-fitness sessions. Others resulted when unexpected calls were received. At these times I had gear ready to go for a brisk walk while talking. The goal of SUMMER CHALLENGE V: “BUDDY-UP!” is to replace at least one weekly solo exercise session with one performed alongside, or on the phone in conversation with, another person, a buddy. During each of the 14 week season, Memorial Day to Labor Day in the USA. Challengers are encouraged to request or print Earned Runs bibs and to use them to record the days in which “buddy-up” sessions are accomplished. The Cigna survey showed that persons who feel that they spend MORE THANTHE DESIRED AMOUNT OF TIME EXERCISING tend to be LONELIER than those in whom the time is just right and even those who think this time is less than desired! That this finding wasn’t a surprise was a warning sign that I needed this challenge. One suggestion for a “BUDDY-UP” session would be to ask someone to power walk with you at lunch-time instead of running alone, or calling a friend or loved one during that vigorous effort and asking them to also walk, albeit in a different location, while you both talk. For those with more discretionary exercise time, lacing up the shoes and heading out-the door as soon as the phone rings might work if an agreement was made beforehand to do this when either of you walks. Running or jogging at a slow pace in-person with a partner could be an excellent buddy-up activity as long as the exercise session was conducted at a low enough effort to facilitate friendly exchanges. Last year I wasn’t certain the physical and social logistics of such sessions could be arranged for the sake of increasing connected-ness. However, I learned 'buddy-up’ exercise could be reasonably accomplished with a little effort and initial awkwardness; it was difficult to admit to others a need to boost social connections without using social media! It worked, however, and I’ll be trying again this summer. RUN & MOVE HAPPY! NOTE: Why doesn't Earned Runs encourage joining an exercise class or running/walking club? In my experience these meet-ups tend to be either intense, physical activity sessions in which every attendee is focused on performance or a convenient gathering of like-minded enthusiasts. There aren’t opportunities to talk at length or in-depth, one-on-one. Conversations are, by necessity and intent, brief and casual. It seems better to choose to connect with a specific friend or family member with whom there is the chance of a relationship than with a chance acquaintance in a group. Especially if most family-friend contacts have tended to be text messages or social media encounters. This ‘Buddy’-Up’ challenge is intended to fight loneliness, a feeling that can occur even in the midst of a crowd. |
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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