BLOG
|
GIVING TUESDAY. BEFORE YOU START SHOPPING ON THE CYBER MONDAY DEALS TODAY, remember that tomorrow is “Giving Tuesday”. Official days after Thanksgiving Thursday are multiplying. The whole notion is beginning to seem overly contrived, with most “days” being designated as special to put extra money into the coffers of merchants generally (Black Friday) and online giants (Cyber Monday).
For good reason, small merchants wish not to be left out of the holiday spending trends which can make or break Mom-and-Pop companies, and thus have raised awareness with Small Business Saturday. Sunday has been left unclaimed by any themed spending campaigns. On Giving Tuesday, charities seek to remind us that the holy days of December, now lumped with Thanksgiving and secularly referred to as the holidays, are also meant be about thinking of the less fortunate and being generous with our treasure. So, they are sort of commercializing a day of giving, as opposed to spending, a Wikipedia entry on the subject indicates, as a “response to the commercialism and consumerism in the post-Thanksgiving season”. Ironic. Before becoming cynical about Giving Tuesday, take a few minutes to learn the history. and then perhaps decide how you might use GT to inject a bit of heartfelt generosity into this important shopping and entertaining season. “Giving Tuesday was started in 2012 by the 92nd Street Y and the United Nations Foundation as a response to commercialization and consumerism in the post-Thanksgiving season (Black Friday and Cyber Monday)”says the Wikipedia entry. The date is always 5 days after Thanksgiving, and falls on a day between November 27 and December 3. The idea was announced in 2012, by founding partner Mashable, who was joined by other founding partners, Skype and Cisco, followed by Microsoft, Sony, Aldo, Case Foundation, Heifer International, Phoenix House, and Starwood Hotels, the entry explains. The remaining history can be read online. We are encouraged on GT to get behind a convenient, coordinated, and promoted effort to give to the charities of our choice at the beginning of the Christmas and holiday season. However, as fitness enthusiasts, we can use this day to find a cause that is special and close to our hearts. Our giving can further the work of organizations, like Boys and Girls Clubs of America (96 Charity Navigator rating*) and Special Olympics (88 rating*) that encourage physical activity. Or that enable military and children with disabilities to enjoy sport, like Challenge Aspen (100 rating), Wounded Warrior Adaptive Sports. Another way to observe GT might be to simply register for an future athletic event sponsored by a charity. Or to drop gently used athletic shoes into collections bins at specialty stores that donate them to the needy. To buy active toys like sports balls (soccer, basketball, volley-ball, or football) for the Marine Corps “Toys for Tots” drive, and selecting some that would appeal to young girls. Giving from the heart needn’t involve giving money or buying things. GT can be the day we donate our competition finisher medals to those with big serious physical issues (Medals4Mettle). Generosity of heart and spirit during the holiday season needn’t be an automatic exercise. We can direct our giving, give any day, and do so more than once a year. What’s wonderful about GivingTuesday is that we can be one with the world as we do so. RUN & MOVE HAPPY! https://www.givingtuesday.org https://en.wikipedia.org/wiki/Giving_Tuesday https://greatist.com/health/8-sports-and-exercise-charities-changing-world *Charity Navigator https://www.bgca.org/ https://medals4mettle.org/ https://greatist.com/health/8-sports-and-exercise-charities-changing-world https://challengeaspen.org/ https://www.challengedathletes.org/ http://accesstoadaptivesports.org
0 Comments
EARNED RUNS ‘ON TO THE NEW YEAR’ 2018-19 5K TRAINING PLANS Turkey Trotters who wish to run or walk a New Year’s Eve 5k or a Resolution 5k event on New Year’s Day and who would like a bit of STRUCTURE to get them pointed in the right direction and ready for another fun event, this post is for you.
The RUN plan is adapted from the Earned Runs “On to the New Year 2017” plan offered last year after Thanksgiving Day. It is for runners who followed the 10+ week plan over the past several months to prepare for a Turkey Trot 5K. The 4+ week program starts at about the level of intensity scheduled a month earlier in the Runners’ Turkey Trot 5k Training Plan. It is posted on the Resources page. The WALK plan is being trialed for the first time ever, adapted from a VeryWellFit.com beginner 5K plan. Because walkers will have been training since September, the ‘On to the New Year’ 2018-2019 plan starts at the level of Verywellfit’s week 3. It is for walkers who followed the 10+ week plan over the past several months to prepare for a 5k or 10k Turkey Trot. It is also posted on the Resources page. You will have more than a week to recover from a Thanksgiving Day run or walk and to mentally rest up after 10+ weeks of training. The general rule is to avoid intense workouts for a length of time determined by the race distance: 1 day for every 1 mile of race. Thus after a Thanksgiving Day 3.1 mile (5K) race you would take 3 days to rest, with only easy short runs, cross-training sessions, or walking. Both plans start on Sunday December 2, 2018. Neither plan is designed to improve runners’ or walkers’ finish time in the Turkey Trot. The purpose of each is to allow scheduled running and walking activity to continue at a level that will allow comfortable participation. Alternatively, you can devise or find another plan to prepare for an event roughly 4-5 weeks after your Thanksgiving Day race. If a better performance is desired, check online for free plans or advice. If you haven’t yet thought about competing again, consider using the past several months’ Turkey Trot preparation effort to position yourself for a vigorous end to 2018 or a confidence-boosting beginning to 2019. You need only maintain training activity for a few more weeks. Take time to rest and recover, then look 'on to the New Year'. RUN & MOVE HAPPY! https://www.verywellfit.com/beginners-5k-walk-training-schedule-3435038 RUN: EARNED RUNS ‘ON TO THE NEW YEAR’ 2018-19 5K TRAINING PLAN WALK: EARNED RUNS ‘ON TO THE NEW YEAR’ 2018-19 5K TRAINING PLAN WEATHER CONDITIONS: COLD! The temperature was about 20 degrees F, but the atmosphere was festive. I finished 3rd in my age/gender group and made a friend. What an excellent day. Congratulations to all who crossed the finish line after training since September for this event!
RUN & MOVE HAPPY! WE'RE TAKING ANOTHER DAY OFF TO RELAX, enjoy family and friends, eat leftovers, and shop. Congratulations to all who ran or walked in their Turkey Trot events!
RUN & MOVE HAPPY! IT'S THE THANKSGIVING HOLIDAY IN THE USA! Whether you live in the States or other wonderful places in the world, Earned Runs is grateful for your interest. We give thanks for the ability to move and opportunities to enjoy physical activity, especially outdoors, today.
RUN & MOVE HAPPY! SEVERAL YEARS AGO, REASONS FOR BEING GRATEFUL FOR RUNNING were listed in a pre-Thanksgiving blog post. Back then, I could have not have imagined being thankful for NOT running. Now my daily routine includes an early morning walk rather than a run.
The type of walk varies each day. It can be High Intensity Interval Training (HIIT), a ‘stroller’ workout, weighted vest session, long easy walk, or a speed or hill session. Most days a short strength session is tacked on, either bodyweight or with dumbbell weights, alternately concentrating upper or lower body muscle groups and core. Once or twice a week, in the late fall and winter, an evening gym session ends the day, an aerobic or HIIT workout on a piece of equipment (bike, elliptical, rower), or a swim. In the summer, a fat-tire bike ride is considered. Yes, I miss running. Very much. It would be wonderful to still ‘just run’ daily. Wonderful if it had remained my only form of exercise, other than a couple of strength sessions each week, until enlightenment caused me to seriously and voluntarily take up other aerobic activities. But my change was nudged by the possibility of future infirmity if alterations weren’t made. Nudged after learning that mild knee osteoarthritis (OA) was behind calf pain that subsided after rest and rehabilitation, but that reappeared with progressively intense training. Last December, after a multi-week period of rest and rehab, taking care not to stress that right knee, reality hit; I was tired of enduring cycles of minor running-related injury and recovery such as plantar fasciitis, tendinitis, and bursitis. I wanted to enter the ‘golden years of grandparenthood as a top-functioning, wonder of nature. Without being sidelined by my sport or in need of joint replacement. Runners can continue to enjoy their favorite sport activity into old age without problems. Age group race results tell the story of those who line up for events in their 80’s, and sometimes 90’s. It was worrisome and saddening to think this was not my destiny. I decided to change my exercise routine while healthy. There were several reasons. To delay progression of arthritis, while it was mild, yes. But also, because the scientific literature was revealing the benefits of other athletic activities that did not involve continuous, linear, forward movement as occurs in running Continuous running, it seems, does not help strengthen bone or muscle. However, HIIT activities contribute to metabolic health. Strength training builds muscle mass and aids with decreasing fat mass. Multi-component body movements can improve balance and bone strength. Significantly, running was not helping me to join in family and friends’ activities. Training required big blocks of time that involved post-run stretches, clean up, and even rest; I was fatigued. Mostly it had to be performed in the early morning, if it was to be accomplished per the plan. There wasn’t enough time in my day to add these other beneficial types of athletic activity. MORE exercise wasn't a consideration, and not training wasn't either. It was difficult to change my 40-plus years exercise habit of ‘just running’ to mixing-up different walk-training workouts with other sport activities including gym sessions. However, since doing so I have found unexpected reasons to be thankful for NOT running: 1. Stretching, mobility, and foam rolling work is easier with less stiffness. 2. Workouts with weights are more purposeful and rewarding. 3. Using gym equipment for aerobics has become fun. 4. My core strength has improved 5. I feel full-body tired after tough strength workouts but not all-out fatigued. 6. Swimming HIIT laps has arm-sculpting advantages. 7. My posture has improved. 8. Regular social ‘walk and talk’ sessions with family and friends are possible. 9. My hair doesn’t get so messed up when I exercise outdoors in poor weather conditions. 10. It’s easier to dress to be comfortable in harsh weather, for an outdoor session. There are 10 reasons because 11 seemed odd, but there’s more to my gratitude than just this simple list. This could be #11: I now notice people who walk regularly for exercise. At the gym, on the small indoor 13 laps/mile track and on the treadmill. On the street in my neighborhood. In competitions. I notice and admire walkers persevering in all kinds of environmental conditions, enjoying the ability to move purposefully and with vigor, just as runners do. Although I still very much miss running, I’m thankful and happy to be moving in all new ways still in the community of athletes. RUN & MOVE HAPPY! IT’S A BUSY TIME. THERE’S LITTLE OPPORTUNITY TO WORKOUT with all that needs to be done before some of us travel and others stay at home and prepare for guests. More than a few people will attempt to ramp up their efforts at the office and jam 5 days of computer/desk work into 2 or 3, so as to fully enjoy Thanksgiving Day, and possibly the days that flank it, without worry of getting behind.
If usual exercise activities aren’t possible, consider trying out a few simple posture-improving moves this week. You won’t get in a strenuous workout but be able to trial a few exercises that perhaps you’ve been meaning to investigate. The piece by Lauren Mazzo and Jeanine Detz, “The Strength Workout for Perfect Posture” for shape.com describes 9 exercises that you may not ever attempted or seen demonstrated. Each one has at been prescribed for me by an athletic trainer at various times, when I had an evaluation in which I was told my posture could use a bit of straightening. The very first exercise, “1. Y-Raise” has got to be one of my most favorite of ALL TIME of any strength exercise! Why? Not because it’s easy for me. The opposite is true; it’s always been difficult. I love to hate this exercise because it improves my posture. The way I learned it, after making the letter “Y”, the next letter is ”T”, then “W”, then “I”. The Men’s Health Big Book of Exercisesadds an “L” and calls this set of upper back exercises the “Y-T-L-W-I” Raise. In the BBoE version description, the moves can be performed with or without light dumbbell weights. My version does not involve using weights, but in holding my arms in the upraised position for a 3-count*. Mazzo and Detz provide 8 other exercises recommended by their two experts. Because this week is leading up to a big holiday, don’t worry about going through all nine. At least try #1, adding the other BBoE ‘letters’ (T, W, I, and L). Then demo #7., the side (lateral) plank, if you haven’t ever done it. If just these 2 exercises are learned and performed, you’ve accomplished enough for this week, especially if the action leaves you determined to repeat the effort regularly and investigate the remaining posture-improving exercises in the article. RUN & MOVE HAPPY! NOTE: To use proper form do NOT ARCH the back or lift the head. This is not a Superman move. Keep the neck straight, in line with the back/shoulders, and head level. The face should look down, not up or forward. The extended arms should be lifted such that the hands are about level with the ears, or just behind them. The stability ball supports the chest and upper abdomen (belly). CHEATER VERSION: my own personal variation of this exercise is performed at the end of a walk, with my body upright and tall while standing still or, most times, walking slowly. With my head level, looking forward, I attempt to bring my extended arms to a position just level with or slightly behind my ears, and hold for a 3-count, for 15 repetitions. I do 3 sets of the “Y-T-W-I” sequence. This is more tiring than it seems. https://www.shape.com/fitness/workouts/strength/strength-training-workout-perfect-posture WEEK OF THE RACE: TURKEY TROT 2018 Training starts Monday. This will be a busy week for many non-race related reasons. Enjoy the pre-holiday rush. You may want to stretch, foam roll, and go through the MYRTL mobility routine before the event.
These activities can be beneficial in the days leading up to competition as well as after. If nerves leave you unable to relax during that time, their performance can help you “do” something other than just rest. GOOD LUCK RUNNING YOUR RACE! Enjoy the thrill of finishing, the pride of accomplishment, and the confidence of athletic performance. The remainder of the weekend will be spent in recovery. RUN & MOVE HAPPY! THESE NO BOUNCE, NO SLIP, POLARIZED, UV 400 shades still are offered at the low price of $25, with upgrade $35 glasses also promising silicone inserts, gradient lenses, and a bigger fit.
Goodr brand sunglasses were highlighted by Earned Runs in a previous post (and this is an update from the June 2018 post). With the season of gifting soon to be in full swing, you might wish to give them another look; the reasonable price makes them attractive presents for outdoorsy loved ones. Two summers ago I bought a pair for myself and as a gift for a young runner friend’s birthday. The one big surprise encountered when they arrived is that the lens can come in colors other than the usual brown, gray, or green tint. The website now provides images that show the view that will be obtained through the sunglass lenses. However, before ordering you might wish to shop locally if possible, and try on a pair for this reason. My local running specialty store now stocks them. There’s a store locator page on the company’s website that will help you shop Small Business Saturday next week at brick-and-mortar specialty stores which carry them. Check out their website for HOLIDAY editions, also costing $25. There’s still time to treat the Turkey Trotter on your list, and yourself too, if dressing up for this annual event is your style, with a pair of the “Carl’s Idiot Cousin” shades. The “Merry Flocking Christmas” edition features green designs on a white background, one of which is a flamingo. This would seem to be perfect for a giftee who’s headed to warmer weather for the Christmas Holidays! The Goodr glasses are light, stylish, and fun, and of course no-slip, and perfect for outdoor activity. That they come with polarized lenses at a low cost is a huge benefit. RUN & MOVE HAPPY! https://www.playgoodr.com/ https://goodr.com/pages/store-locator There is such encouraging new evidence of the benefits of physical activity on health that the new Physical Activity Guidelines, issued by the Department of Health and Human Services*, have changed the emphasis on how to meet them. Rather than recommending that persons perform minimum SESSIONS of exercise 10 minutes in duration, the updated 2018 PAG want all persons to exercise at least with moderate intensity, ANYTIME!
That’s right, any opportunity to significantly pick up the pace and boost heart rate will now officially contribute to the total tally of prescribed exercise minutes. A Special Communication published in the Journal of the American Medical Association (JAMA) this week indicates that “routine daily physical activity such as parking farther away from a destination and walking, or taking stairs rather than the elevator” should be encouraged by health care practitioners to “promote small increases in physical activity that do not take 10 minutes.” Amazing!!! Yes, the article clearly says that “these small changes can contribute to providing increases in health-enhancing physical activity.” Areas that stand out as receiving heightened or NEW attention, include recommendations for: 1) Muscle strengthening for ALL age groups and situations from 2-3 days per week. 2) Bone strengthening for pre-schoolers, children, and adolescents 3) Balance work and multi-component activity for older persons 4) All types of activity for pre-schoolers for about 3 hours/day 5) Aerobic fitness work for women during pregnancy and the post-partum period 6) Aerobic fitness activity and muscle strengthening for adults with chronic health conditions or disabilities. The JAMA Special Communication includes important details intended to help health care providers guide patients and care-givers of children, older persons, and those with chronic conditions. Best to read them for ourselves! The article explains/defines:
Earned Runs has summarized the guidelines (below) but it’s best to read the official publication to obtain the best understanding of why and how to accomplish the goal activities. (NEW) Preschoolers, ages 3 to 5:
Children and teens ages 6 to 17:
Adults (roughly ages 18-64)
Older adults (65+ years)
(NEW) Pregnant and postpartum women
(NEW) Adults with a chronic health condition or a disability
Earned Runs thinks an important message is MISSING in this Special Communication, that there SHOULD be a clearer message to us about avoiding sedentary time. We should be warned that any new lifestyle convenience might be a nudge toward increasing our sedentary time, which by definition will decrease time spent performing recommended healthy physical activities. Current trends are pushing us toward accomplishing most of what we do in our waking hours with the help of online services. For example, we are encouraged not to personally grocery shop in a brick-and-mortar establishment, but to order needed items and have them delivered. If this convenience is adopted there won’t be an opportunity to park "farther away from a destination and walking" because we won’t be driving to the store. There won’t be the chance to lug heavy groceries home either, a muscle strengthening activity. The same goes for dropping-off/picking-up laundry and dry cleaning. For ordering food, rather than preparing meals. The hiring of pet walkers, home cleaning, and landscape maintenance services similarly make life easier but less active. It’s now possible to ask a smart device to turn on/off the TV and house lights, which decreases the steps taken while in our own homes! The gripe my family hears about, routinely, regards stairs. If the need for muscle strengthening and balance work is increased for older folks, why would we strive to remove stairs from our homes? Where else will we encounter them? If we don’t climb stairs regularly won’t we lose the muscular ability to do this eventually, and be unable to take the "stairs rather than the elevator"? The JAMA Special Communication article should lead us to question how we wish to live our lives in this age of convenience. If even the smallest amounts of moderately vigorous activity in an entire day can have health benefits which accumulate over a lifetime, should we be accepting of convenience services that mostly eliminate it? An opportunity to slow the push toward convenience is approaching. After Thanksgiving Day in the US, we will celebrate Black Friday, Small Business Saturday, and Cyber Monday. Perhaps we should use these days to show retailers that we continue to value the experience of shopping at physical stores in malls, and downtown and business districts by doing just that! This 2018 holiday season could be the first in which online purchasing, and thus ‘sedentary shopping’ is reduced in favor of active, in-store sales. I’ve experienced societal pressures to globally “do less” as I’ve gotten older but, after reading this communication, am determined to continue resisting. To “do more”, throughout my days, when possible. The 2018 PAG tells us that we must be moving most of each day to become and remain healthy, and that designated periods of formal exercise may not be necessary, or perhaps sufficient. That’s welcome news, if we acknowledge the hidden dangers of convenience. RUN AND MOVE HAPPY! *NOTE: "The 2018 Physical Activity Guidelines Advisory Committee conducted a systematic review of the science supporting physical activity and health. The committee addressed 38 questions and 104 subquestions and graded the evidence based on consistency and quality of the research. Evidence graded as strong or moderate was the basis of the key guidelines. The Department of Health and Human Services (HHS) based the PAG on the 2018 Physical Activity Guidelines Advisory Committee Scientific Report." https://jamanetwork.com/journals/jama/fullarticle/2712935 The Physical Activity Guidelines for Americans Katrina L. Piercy, PhD, RD1; Richard P. Troiano, PhD2; Rachel M. Ballard, MD, MPH3; et al https://www.washingtonpost.com/national/health-science/new-government-guidelines-say-you-can-get-your-exercise-in-small-doses/2018/11/11/3201d4c0-e5f8-11e8-bbdb-72fdbf9d4fed_story.html THE 2018 AWARD CEREMONY IS SCHEDULED FOR TONIGHT, NOVEMBER 14. In advance of the announcement of category winners, an article by Chris Lawhorn for womensrunning.com suggests the nominated songs may make great additions to an exercise playlist. The article lists one song per category and provides the number of beats per minute that can be experienced while listening. The top BPM count song may help enliven and encourage country music fan’s workouts. Those with the lower BPM numbers can help with warm-ups and cool-downs. Links to music samples from Run Hundred are provided. Thomas Rhett – Crash and Burn – 129 BPM Kacey Musgraves – High Horse – 120 BPM Lauren Alaina – Road Less Traveled – 113 BPM Sugarland – Still The Same – 106 BPM Little Big Town – Summer Fever – 105 BPM Luke Combs – Beautiful Crazy – 103 BPM Sam Hunt – Body Like a Back Road – 99 BPM Jason Aldean & Miranda Lambert – Drowns The Whiskey – 90 BPM Bebe Rexha & Florida Georgia Line – Meant to Be – 77 BPM Carrie Underwood – Cry Pretty – 70 BPM The title, “Body Like a Back Road” seems appropriate for music meant to motivate exercising. When I viewed the piece, the end of the article was followed by a “Stay On Topic” section with additional articles highlighting workout music choices. If finding enjoyable new current music is a challenge for you, this brief article’s playlist may be a gift that keeps on giving, each time the music syncs with your pumped-up heartbeat. Good luck to all the talented artists tonight. RUN & MOVE HAPPY! https://www.womensrunning.com/2018/11/music/cam-award-nominated-songs-next-long-run_99737 BREAKING THE CYCLE of winter flabbiness, inspiration for Earned Runs, and potential fun getaway activity.
“Part of the November Project's success is that it addresses some fundamental barriers that stop us from exercising, like weather or financial cost.” In an article for CBC Sports, “November Project Aims to Remove Financial, Motivational Barriers to Exercise” Adam Kreek describes his experience at a December 2015 NP session in Victoria BC, Canada, and tells a bit of the NP creation story. This free fitness movement, he explains, was founded in 2011 in Boston by two former collegiate rowers, Bojan Mandaric and Brogan Graham, who had difficulty staying in shape during cold New England months. Locations have grown to include multiple locations (I count 48), mostly cities across North America (USA, Canada) but also some in the UK (London), Europe (Amsterdam, Netherlands; Novi Sad, Serbia; Reykjavik, Iceland), and Asia (Hong Kong, Malaysia). The movement motivates and encourages “people of all ages, shapes, sizes and fitness levels to get out of their beds and get moving”. Activities are scheduled in early mornings, many in the dark, in the winter months. Learning about the NP movement in 2012, (see WBUR’s CommonHealth piece) I was inspired! I lived in a small city. Could I successfully start a tribe there? Or was it another organized fitness activity I had to pass up due to circumstance? At that time, I was struggling with how to feel part of the larger running community; yearning to participate in fun races that circumstances and finances would not allow. Eventually I came up with the concept of Earned Runs™, which is like a micro-NP that also aims to remove the barrier of financial cost and bring people together (groups of 4 or less!) to have fun running, regardless of the size of their city. Many are now ABLE TO JOIN this “grass roots morning fitness tribe” since the movement has spread so far. To read more and FIND LOCATIONS there is a link to the website and an early article about NP beginnings. If you’d like to join this early morning, big city workout experience, alongside elites and novices, check the list for the nearest or ‘destination’ location. Many hold sessions on Wednesdays only, but others schedule Monday and Friday meet-ups too. Itravel is required, a Friday morning session allows you to get the hard work done at the very beginning of a unique weekend getaway. November Project Nomad seems to be designed for NP members who travel and make it to NP gatherings wherever the find themselves. “The tribe is strong. The tribe travels. The tribe is everywhere. Nomads are those that take M-W-F with them.” So, says the Twitter page. Reminder #1: the NP is FREE! if you’re on a budget what a fun way to get to know a city and find friends. Yes, you can register for a big urban race in one of these places, but consider running with the locals at a 6:30am (or earlier) meet-up of the November Project session. The amount saved in registration fees can be donated to a local or national charity, used to buy TGIF beer in celebration with new-found buddies, or fund another Friday getaway. Reminder #2: Earned Runs bibs are FREE! Make a request and use the bibs to motivate early morning M-W-F, outdoor runs or walks in SPIRIT with the November Project, if you aren’t in a location with a regular meet-up group. RUN & MOVE HAPPY! http://www.cbc.ca/sports/olympics/kreekspeak/november-project-kreek-1.3362167 http://commonhealth.wbur.org/2012/11/november-project-free-fitness http://november-project.com/about/ http://www.pressherald.com/2014/11/27/november-project-promotes-exercise/ WEEK 10 TURKEY TROT 2018 Training Plan starts Monday. Runner workouts will be cutting back on mileage and time spent training after 9 straight weeks of ramping up. But you will be running without a scheduled walk break. Try your best not to walk during the 20 and 25 minute run-only sessions Wednesday and Saturday. If you feel the need to slow up, do so briefly. Imagine you are decreasing speed in advance of a water station to grab a cup and take a few swallows.
This week will serve as a kind of taper; usually not needed for a shorter distance race like a 5K. This plan was designed with a few extra days of training to accommodate unexpected days off, so that’s why it’s got this cushion. Those who are a bit behind can catch up missed days. A taper helps you to rest your legs (less mileage/time running) but maintain intensity (run-only sessions), in order to make a’ best’ effort on race day Resist the temptation to cheat by run longer/farther, and accept the taper as a wise tactic. And resist the impulse to lower the intensity of runs. Walkers reach the pinnacle of training at the end of the week, in which the long moderate intensity session calls for 6 miles, followed by a 90-minute easy walk the following day! Hopefully, you’ll eagerly anticipate the relatively short 5k Turkey Trot event and relish the opportunity to move fast and finish strong on Thanksgiving Day! Runners & walkers, if you have come to rely on a higher level of activity for weight control be aware that you might need to cut back a bit on caloric intake when your training slows (runners this week, 10; walkers next week, 11). As scheduled walking/running time decreases, use it to prepare for the upcoming holiday, feeling confident you’ll do your best. If traveling to your Turkey Trot, double check arrangements and start packing soon, if you haven’t already. Get your costume together if that’s in your race day plans! Enjoy the building excitement that comes with running a goal race. You've EARNED it. RUN &MOVE HAPPY! THIS COMING DECEMBER, ONCE YOUR 5K OR 10K TURKEY TROT has been accomplished you may wish to stay trained-up through the end of the year and be ready for a New Year’s Eve or Day competitive walk or run.
Next week Earned Runs will roll out its annual ‘ON TO THE NEW YEAR’ plan for that purpose. Whether or not you wish to continue training, you likely are able to easily walk or run a Jingle Bell Run, organized by the Arthritis Foundation. The course is USA Track & Field-certified and chip timed for those interested in an official finish time. This event claims to be the “original festive race for charity”, with the aim of championing arthritis research and resources. Having run a couple of these races in the Cleveland area in years past, when living in the city, I can attest to the joyous holiday atmosphere it engenders in participants. Elves, reindeer, and Santa’s seem to be everywhere, identified mostly by headgear. There are Christmas trees and wrapped gift boxes, and gingerbread people too. All are running AND walking amidst the tinkling of jingle bells (there’s one in every race packet). The race website says ”100 percent of your registration fee and fundraising efforts go to a great cause, the fight against arthritis, a disease which affects about a quarter of the US population. The mental image many may have of someone suffering with arthritis is a bent-over, elderly man or woman walking with a cane. In reality, a decade-later selfie might be more typical, especially of a person now in their 40’s. Risk factors include genetics! If you have a family member with OA you are more likely to develop it too, says the CDC, regardless of how well you take care of yourself. Carrying extra weight stresses weight-bearing joints like knees and hips, which are likely to be involved. Many of us have those additional pounds. Yes, it’s not only joint injury or overuse that increases the risk of OA in that joint, or obesity. Just being older, or female, or having a relative with OA is enough to heighten the chance that you’ll be dealing with joint degeneration later in life.The ‘poster child’ face of arthritis could belong to any serious runner who’s had a previous joint injury, or a genetic risk, or who is overweight. Perhaps pain medications or general willingness to tough-it -out will allow continued sport activity like running, you think. The CDC indicates greater disability is possible, because the joint can be destroyed: “Osteoarthritis can cause severe joint pain, swelling, and stiffness. In some cases it also causes reduced function and disability; some people are no longer able to do daily tasks or work. Severe cases may require joint replacement surgery, particularly for knee or hip OA.” Verywellhealth.com correlates the kinds of irreversible changes seen on radiographic images with what’s happening in the joint tissue/space. The damage that’s occurring that translates to pain, swelling, and loss of function: joint space narrowing, osteophyte formation, and subchondral (below-the-cartilage) sclerosis and cyst formation. There isn’t a cure…yet. Having arthritis in my knees and likely elsewhere, I’ve opted to walk rather than run in competitions, hoping some new treatments will be developed in the near future before any severe changes occur. I want to keep, not replace, my original joints. Surgery isn’t necessarily a forever solution with the current man-made replacements and the procedure is not without risks. A previous Earned Runs blog discussed the younger age trend that been noticed in patients seeking these operations. Perhaps you’ll realize that participating in a Jingle Bell Run this month is worth the effort ‘in the long run’ (pun intended). To assist with prevention and better treatments for a disease than potentially can sideline “1 in 4 people in the US.” Above all, these events pack in a lot of holiday fun! If there isn’t a Jingle Bell Run near you or circumstances prevent your participation in the organized event, design your own JBR. With Earned Runs bibs, you can create holiday fun with friends or do it solo, wherever and whenever you please. And donate to a charity. The Arthritis Foundation National Office, which has research support programs and fundraising activities like the JBR, has a score of 87 (out of a possible 100) on the charitynavigator.com site. The Arthritis National Research Foundation has a 97.3 score on that site, with 100% going to research. RUN & MOVE HAPPY! https://www.arthritis.org/get-involved/jingle-bell-run/ https://www.cdc.gov/arthritis/basics/osteoarthritis.htm https://www.verywellhealth.com/x-ray-evidence-of-osteoarthritis-2552141 https://www.charitynavigator.org/index EARNED RUNS IS NOT ABOUT WEIGHT LOSS. This statement has appeared repeatedly on this blog. It is about regularly committing to fitness challenges that encourage consistent training, in order to improve and maintain aerobic capacity, strength, balance, mobility, and flexibility throughout life.
Earned Runs focuses on developing healthy habits of movement and activity rather than dietary restriction. On changing total body composition, rather than numbers on a weight scale. However, making changes to improve personal nutrition is a natural consequence of working to improve overall personal fitness. If we want to better our physical selves, a common-sense approach will also include evaluating what we eat and drink, and making desired changes. For that reason, occasionally a weight loss article will be featured on the blog. Not so much to help specifically with dropping pounds of bodyweight but persevering with nutritional habits that support our athletic endeavors. Katherine D.McManus MS, RD from Harvard Health Publishing wrote an article “10 Behaviors for Healthy Weight Loss” proposing how to begin the process of changing diet quality (to make it healthy) as well as quantity (to lose body weight). She offers a different perspective on the usual advice of how to diet. In what way? Six of the 10 behaviors involve steps that McManus recommends be taken BEFORE attempting changes, which involve self-examination and re-education. For example, 1. “Know where you are starting” Discusses why keeping a food diary BEFORE attempting to make changes, not only during the diet, makes sense. 2. “Home in on your goal and make a plan” provides specific examples of small goals, that should be set PRIOR to starting on restrictions, that are designed to lead to the one big goal of weight loss. 3.” Identify barriers to your goals … and ways to overcome them” Again, McManus provides a slightly different spin on a common piece of advice, to be undertaken in ADVANCE of devising and executing a diet plan. The next 3 “behaviors” (4-6) describe more ways to know oneself before attempting to change oneself. The 3 that follow (7-9) encourage practicing acts of self-love; numbers 8 and 9 are my favorites. Number 10 is a reminder not to treat food as an enemy, but to take time to savor and enjoy it. All 10 suggestions might inspire you to take reasonable approaches to changes you find are necessary to athleticism and health. Although similar to other weight loss help articles, McManus’ piece seems to emphasize preparation, making self-awareness a requirement for successful self-regulation. I generally try to stay on track with healthy eating habits, and for the most part do so. However, sometimes a significant change is needed because I’ve fallen too far off the wagon for too long. My first impulse is to immediately start an extreme program; it’s not a smart plan. Just like with physical exercise in which we train to get in shape, nutritional ‘exercise’ will provide benefits only as long as we continue to perform prescribed dietary ‘workouts’ (aka diets). Just as we cannot expect to successfully train physically at unrealistic levels indefinitely or haphazardly, we cannot expect to experience nutritional success from unrelenting or sporadic severe restriction or regulation. A better approach, as McManus is advising, may be to first spend time examining the reasons for the current situation, then make alterations to daily living that can be reasonably sustained in perpetuity. Yes, that means FOREVER! If increasing running mileage from 2 to 10 miles a day will quickly improve my aerobic capacity initially, I can’t rely on knees/hips, work and family schedules, and enthusiasm to sustain that level of effort over the next 2-4 decades of my life. It would feel wonderful to suddenly accomplish this strenuous goal, and then carry-on with it forever, but such a simple approach won’t work over a lifetime. It may not work for more than a month. To devise a successful strategy to achieve a healthy body, McManus urges us to customize tactics. To know/understand, sometimes by actually measuring serving sizes or taking pantry inventories, where we are and what we have been doing, in order to create a plan. Before reading the McManus article it had not occurred to me that possibly, like with fitness training, the more time and effort spent preparing a sensible nutritional program designed specifically to fit my life, the greater the likelihood that the desired outcome will be achieved. After all, without a well thought-out, long-range/seasonal challenge plan, my daily training falters. I feel adrift and lack confidence, unable to steadfastly commit to completing difficult sessions designed to generate significant gains in strength or speed, and prevent injury. And so, it may also be true with nutritional training plans! RUN & MOVE HAPPY! https://www.health.harvard.edu/blog/10-behaviors-for-healthy-weight-loss-2018102415074 |
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
CategoriesNew! Search Box
Earned Runs is now searchable! Check it out...
|