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Waiting for the Birth. St Patrick's Cathedral, New York City.
Taken by PKSenagoreDecember 5, 2017. All rights reserved. ![]() WEEK 4 ON TO THE NEW YEAR 2017-18 5K TRAINING PLAN This week’s schedule is posted a day early in advance of the usual post day, Sunday, which is Christmas Eve. That day’s workout is a simple 30-minute walk. The remainder of the holiday week you will be tapering. Sort of. Technically a 5k doesn’t require a taper, but this plan tries to accommodate what may be a more relaxed holiday week atmosphere. Tuesday’s and Wednesday’s run/walks are short and you should pace them on the fast side with intensity, to ready yourself for the race. Many trainers and coaches say that during a taper, the idea is to decrease mileage but remind your body it will be going fast soon by keeping your shorter runs at the level of intensity you have been training at in interval sessions (in this plan they are the run/walks) or tempo runs (run about 10 seconds/ mile slower than 5k race pace). Avoid running at the slower speed of easy long runs. It’s important to perform your mobility routine; even daily is a good idea to keep you in good form to make the 5k effort on the Sunday EVE or Monday DAY of the NEW YEAR. The December 30 schedule only calls for MYRTL'S and Dynamic Warm-ups. You likely won’t be stiffening up terribly, but the act of performing these exercises may help you to mentally stay sharp in advance of the run (or walk). A brisk walk or short run can be worked into either of these days if you wish to get some kind of exercise. This schedule is not intended to prepare you for a personal best. It's purpose is to keep you on track to run an easy 5k on either December 31 or January 1. Have a wonderful ‘between-the-holidays’ week. Enjoy your New Year's Eve or Day 5K! Congratulations for training to be able to start 2018 with an invigorating run or walk! RUN HAPPY!
REDUCE YOUR RISK OF SLIPPING ON ICE AND FALLING if you plan to take your walking or running sessions outdoors. These plastic, lightweight, slip-on traction cleats, from Yak Trax fit nicely over athletic shoes. The addition of abrasion-resistant, zinc-coated steel coils to net-like elastic bands, which stretch over shoe soles, is what provides stability.
I’ve used Yak Trax for years and they are fairly durable. The running shoes aren’t damaged by the devices, but the shoes do seem to show wear from being taken out in the snow regularly, especially if there is salt on the road. I reserve an older pair of shoes to place them on, not removing the Yak Tax after runs or walks, and keep the pair exclusively for outside use in the snow. Running or walking carefully on hardened snow doesn’t permit speed work. I wear other shoes on days or occasions when the roads/streets are clear of precipitation and traction cleats aren’t needed or I’m indoors. Mostly because I think the process of stretching the wet elastic tends to degrade it; by not removing the cleats I imagine I extend the time period before one of the bands breaks. The manufacturer may disagree and I may be wrong but this is how I wear them. Because the shoes get wet and must be air-dried overnight anyway, I just don’t remove the Yak Trax. If one cleat of the pair breaks, I keep the undamaged cleat, and buy another pair. I’ve got a back-up in case of other breakage! The feel is a bit awkward initially, possibly because of awareness that the cleats are on. After a short while I forget about their presence and am able to concentrate on running or walking. I always wear thicker wool running socks to help keep my feet dry and warm, and pair them with wool / acrylic sweater-material leg warmers to cover my ankles too, like gaiters. If the snow is more than a few inches deep, they cover the shoe tongue/lace-up area. Most running shoes have a mesh toe-box that lets snow seep beneath the mesh, where it melts. A tight-weave wool sock blocks the moisture from reaching the skin of my foot if the run is not too lengthy. The leg warmers keep my ankles toasty and dry and block some of the snow from crusting at the tops of the shoe. Real gaiters aren’t that warm, in my opinion. RUN HAPPY! https://yaktrax.implus.com
IT’S THE FIRST OFFICIAL DAY OF WINTER! Whatever the temperatures may be in your location, the date is associated with the onset of cold weather. Having lived in both snowbound, lake effect regions of Michigan and Ohio, and coastal, marine- layer areas of the Pacific (California) and the Gulf of Mexico (Texas), when the thermometer shows a significant DROP in any location north or south, IT FEELS COLD.
Is it safe to run in the cold? It depends how you are dressed and how wet you become, according to comments from experts provided in an article by Kelly O’Mara for running.competitor.com, “How Cold Is Too Cold to Run?" It seems the mostly commonly feared consequences, injury to muscle or lungs, aren’t significant concerns. “You should wear layers, particularly layers that stay dry. Once clothes get wet they can freeze and become dangerous for an athlete.” Other dangers discussed in the article include frostbite in severe conditions, and falls. Specific advice on layering is provided that’s worth the read. The answer to the question posed by the title seems to be that there are very few situations in which the coldness itself would be dangerous to health, if steps are taken in advance to dress appropriately. The best tip of all in the O’Meara article is that mittens are warmer than gloves. Coming from Michigan, the “mitten state”, I know this. But many do not. The heat generated from individual fingers warms them all when held close together in the mitten. Separated from one another, fingers in gloves do not enjoy the warmth radiated by their buddies. Earned Runs thinks that runners and walkers should pay attention to these factors: Distance: cover less. Bundled in more clothes, struggling against wind and a slippery wet or snowy surface, will likely require more energy and potentially leave you too tired to maintain a constant pace. Once you slow down, the amount of heat generated by an initially fast pace will decrease. There’s the possibility you will be miles out from the shelter of your car or home when you begin to tire and feel cold. Routes: repeat a short stretch. A run or walk in an exposed area can be much more difficult and risky than one in a sheltered neighborhood. I loved my long route along the Lake Erie shore, west of Cleveland. But it wasn’t a bright idea to run this wind and snow-blasted area in all weather conditions. Multiple short loops on a quiet narrow street lined by homes and trees makes much more sense on a cold rainy day or a frigid winter morning. Such streets tend to have less traffic and it’s possible to claim the center of the road on weekend mornings. Wind: a good reason to run or exercise indoors. Most of us are familiar with the meteorological term “wind chill” temperature. Recently this has been translated to “feels like” temperature. Regardless, we know this degree number is always lower than the actual temperature. So, the clothing layers chosen for a run or walk may not be sufficiently protective on a vary windy day, even if with an wind-breaker outer layer . That’s reason number 1 not to run outside. When facing a cold, wet, driving wind, running and walking form can change. At least in the portions of the session that it’s not aimed at our backs. The benefit to training seems minimal if form is poor. That’s reason number 2 to choose another workout or run/walk indoors. Uneven slippery footing: injuries await. Falling isn’t the only danger. Other soft tissue and joint problems can arise from repeatedly covering ground with uncertain footing or for long periods of time. I have personal experience in this area! Unfortunately, outdoor paths may not be clear of black ice or painful slush-hardened-into-ice for months in the northern most areas of the country. The solution is to scout other areas and find routes in which surfaces are sufficiently cleared, smooth, and safe for the duration of winter. Bottom line is that cold weather should not discourage runners and walkers from getting outside if care is taken to dress wisely, choose appropriate routes, and modify training to avoid injury. It’s also best to know when to take ourselves out of too-cold weather, just as we do in too-warm weather, especially if we are attempting a high quality workout. RUN HAPPY! http://running.competitor.com/2014/01/training/how-cold-is-too-cold-to-run_93795 IF NOT ‘RUN HAPPY!’, WHAT SHOULD SIGN-OFF BE? Recently I read a quote featured on an email from Motive Running. “Run often, run long, but never outrun your joy of running.” It was attributed to Julie Isphording, a former US Olympic marathoner. A very short Wikipedia item about Isphording indicates she competed in but did not finish the marathon event at the 1984 Olympics.
Although not perfectly, one could substitute a number of other activities for the words “run” and “running” in this motivational saying. Friends and family who do not or cannot run have reminded me of this possibility. Some protest that is was not they who outran joy, but running too long and often which forced its end. For some former runners, injury is the underlying cause for not running. They respond to Isphording’s words with sadness, frustration, or anger. Those who have given up on all sport activity after injury are sad about the loss. Those who seek but have not yet successfully found a substitute activity they love as much as running, are frustrated. And those who have taken up and are challenged by other athletic efforts might be a bit angry, proclaiming they have moved on and don’t want to look back. Those who don’t run because they don’t like it tend to be in the angry camp if they prefer other sports. Like tennis, swimming, walking, hiking, outdoor cycling, stand-up paddleboard, for example. Newer sport activities that now attract legions of enthusiastic followers include obstacle course and fitness exercise competition, and indoor cycling. It’s rather insulting to indicate that love of running is superior to enjoyment of other athletic pursuits, they indicate. Earned Runs has for the past two years signed off with a farewell wish, “RUN HAPPY!” The phase is meant to encourage runners to feel the joy associated with being an amateur. To rejoice that professional career pressures don’t weigh on most of us. That each running session can celebrate freedom of movement on two legs. Also over this time Earned Runs has encouraged runners to train safely to prevent injury and wisely to get the best performance from our bodies. Cross-training, by engaging in non-running exercise, has been promoted. Strength, balance, and flexibility/mobility work has been incorporated into running training plans. Rest and recovery strategies have been stressed. Thus, when I saw the Isphording quote it hit me that “RUN HAPPY!” might not be the best sign-off sentiment, and that it might represent a kind of running-tunnel vision. At some point in life, because of family or work circumstances, illness or injury, or locational challenge, running may not be possible. Instead of reacting with sadness, Earned Runs feels its followers should be prepared and enabled to embrace necessary change and find joy in a variety of exercise activities. And those who don’t love to run shouldn’t be excluded from the Earned Runs farewell wish for happiness! But what to sign-off with? “EXERCISE”, “MOVE”, or “RUN/WALK/ETC” HAPPY? Do you have a suggestion? In 2018 there will be a new sign-off. It will take more thought. For now, “RUN HAPPY!” https://www.motivrunning.com https://en.wikipedia.org/wiki/Julie_Isphording SIMPLY WALKING, WITH OR WITHOUT A DOGGY PAL, is an easy outdoor exercise activity that doesn’t require much advance preparation or planning. A check of the weather to guide choice of apparel and accessories is about as high tech as walkers need to get, especially if the route involves smoothly-surfaced sidewalks or asphalt-paved bike paths.
However, if exercise plans become a bit more adventurous, and the degree of difficulty of the effort is elevated to tackle trails, novices might welcome some knowledgeable assistance from experts. About suitability of a trail for level of experience, choice of trail based on scenery, advance training that will ensure accomplishment of a goal objective and thus enjoyment, and proper gear. The process of mentally planning for 2018 and beyond may inspire some everyday walkers, runners, and gym exercisers to consider undertaking a personal ‘epic’ adventure. But where to start? There are companies that lead groups or individuals in such endeavors. But the trips are expensive and require a considerable amount of lead-time to schedule, money to finance, and friends to cajole into joining. What if you want to start with something less than truly “EPIC”? Perhaps just to try hiking half a day in a nearby scenic spot, running a trail race in the winter, or cycling on a fat tire bicycle? Maybe by yourself or with a group that assembles on the spot? “Take It Outside: what you need to hike, bike, or run trails” by Kelly Mickle is a slideshow article filled with useful information and, best of all, links to more useful information. It’s from fitness.com. Trail Hiking:
Running on unevenly frozen, snowy roads with patchy ice may be a discouragement to getting outdoors this season. Consider winter hiking and biking as a way to get yourself out of the gym. Mickle’s article suggests that now might be a great time to organize a few new activities. RUN HAPPY! https://www.fitnessmagazine.com/workout/cardio/outdoor-workouts COMBINATION OF MOVES THAT MAY REFRESH YOUR STRENGTH WORKOUTS
Andrew Yeung put together a short workout for myfitnesspal.com, “Quick At-Home Body Weight Workout” that is fairly simple and does not require gym equipment. I’ve got a go-to bodyweight routine that is my fallback when I need a head-to-toe strength make-over. It takes at least 90 minutes to get through, so usually I complete parts of it on different days. Yeung’s session offers a refreshing alternative to the “same old, same old” stuff that can stimulate both mind and body. There are pictures demonstrating the moves. Circuit 1 (4 times no rest) Reverse lunge, 8 repetitions each leg; Spiderman push-up, 10 reps; wall slide, 10 reps Circuit 2 (3 times no rest) Super plank, hold 20 seconds; hip bridges, 10 reps; crab walk, 10 seconds back and forth Each of these moves has been a component of some other routine that I’ve been given by a trainer in previous years. So why change things up and try this one, if there’s really nothing new? Why mix-up music on a playlist? Why create new clothing outfits with different combinations of favorite older pieces? Why try new flavor pairings when cooking and eating? Because it’s not ‘economical’ to ditch all the old songs, clothing, or food tastes just to acquire new items and experiences. Expensive not only in money but in time and effort needed to learn new moves or to learn that we do or don’t like them. Playing songs in a different order, coordinating wardrobe pieces in novel ways, or savoring contrasting taste sensations can coax excitement from these familiar and beloved, but tired, elements of our lives. So it is with exercise. We don’t need to start from the very beginning to have a fresh approach. We can mix-up what, how, and where we perform certain workouts. If we usually strength train at the gym, do it at home, but cross-train at the gym. Try rowing instead of cycling; swimming instead of the elliptical. Add weights to some workouts. Walk rather than run the indoor track, but employ a high intensity interval training approach. The Yeung article provides a mix of bodyweight exercises that could be fun, not a chore, to get through quickly. Even if you’ve done most of them before, this combination may inspire regular or frequent workouts. RUN HAPPY! http://blog.myfitnesspal.com/quick-home-bodyweight-workout/ ![]() WEEK 3 ON TO THE NEW YEAR 2017-18 5K TRAINING PLAN You will be getting down to business the end of this week and running 3 miles. That’s almost the full distance of next week’s race, and you’ll be doing it on a day which happens to be the day before Christmas Eve. And almost the end of Hanukkah. Very busy. However, it’s such an exciting day that you may have no trouble leaping out of bed in the early morning to begin the last-minute crush of preparation with an invigorating workout. Or, after accomplishing nearly every task on your list of to-do’s, you might be looking forward to a calming and relaxing run at day’s end. If contemplating that this Saturday’s run will stress you beyond what’s healthy, switch it with Friday’s 20 minute walk or Thursday’s run/walk. No problem. RUN HAPPY! NOT ALL WALKS ARE EQUAL There’s evidence that the health benefits gained from getting walking exercise may be dependent on location. A study published in the British medical journal, The Lancet, indicated that walking on heavily polluted streets may “CANCEL OUT” such improvements, especially in persons 60 or more years of age with pre-existing heart and lung disease.
Scientists from the National Heart and Lung Institute and MRE-PHE Centre for Environment and Health, Imperial College, London UK recruited 40 healthy volunteers, 40 with stable Chronic Obstructive Lung Disease (COPD) and 39 with stable ischemic heart disease, all aged 60 and older, to participate. All had abstained from smoking for at least 12 months prior to the study. Each person was randomly assigned to walk about 5k along one (they picked numbered discs from a bag), then the other, of two paths: a nearly traffic-free green area in Hyde Park or a nearby HEAVILY trafficked street filled mostly with diesel-powered taxi cabs and buses. Participants walked their own ‘normal’ pace for about 2 hours, from 11am to 1pm up and down the route. Each walk was separated by 3-8 weeks. Heart and lung health outcome data, including measures of lung function, respiratory resistance, and arterial stiffness was collected at baseline and various time points after each location walk, up to 26 hours. A questionnaire was used to record participant symptoms of cough, sputum, wheeze, shortness of breath at the start of each walk and after 2, 4, 6, and 26 hours. Environmental exposure data was also collected from each route: levels of noise, black carbon, particulate matter concentrations, ultrafine matter, and nitrogen dioxide levels. Levels of noise and the concentrations of pollutants were all measured as HIGHER on busy Oxford Street than in the green Hyde Park area. “In ALL participants, irrespective of disease status, walking in Hyde Park resulted in improvements” in measures of lung function and arterial stiffness. “By contrast these improvements were attenuated (lessened) after walking on Oxford Street”. The researchers indicated that a “similar phenomenon” was noted in participants with COPD and heart disease. Persons with COPD reported more respiratory difficulty on Oxford Street, like cough, sputum, shortness of breath, and wheeze. The interpretation was that short-term exposure to traffic pollution PREVENTS the beneficial cardiopulmonary effects of walking in persons with COPD, ischemic heart disease, and even those without these diseases. The researchers admit that their short-term study was not able to “inform” on the long-term benefits of exercise in relation to pollution. It’s possible that regular moderate exercise could protect against the effects of air pollution. “Data from other studies suggest that air pollution risks do not overcome the benefits of active walking in urban areas using all-cause mortality outcomes”. But the scientists felt that results supported the widely-held view that traffic-related air pollutants emitted from fossil fuel combustion are “particularly toxic for individuals with cardiovascular or pulmonary diseases”. The specifics of this research study were quite complicated. The general conclusions made by the authors include:
What does Earned Runs think urban walkers might take from this study that wasn’t discussed in general? Even if you're not 60 years of age or older? First, we learn that even strolling at a comfortable pace can improve some aspects of cardiovascular health both in people without and with some heart and lung diseases. This study did not require participants to walk at a specific level of perceived exertion; at the very slowest about 1.5 miles were covered per hour, which is roughly a 40-minute mile pace). Second, that if walkers have some degree of choice in where they stroll, the health benefit is likely to be greater if the selected location has lower levels of traffic, especially for older persons with pre-existing lung or heart disease. The two routes in the study were near each other, but one was a green space and the other a busy, commercial street. It could be that a 1-2 block distance in a large city might be the difference between heavy and light pollution levels, with park spaces at the very top of the ‘light’ list. Thus, for exercise it may be wiser to walk around a single ‘green’ block multiple times than follow a long route with variable adjacent traffic. To walk in areas of a popular park from which vehicles are restricted. To walk the dog during times of the day when diesel-powered traffic is not likely to be heavy. Third, it indicates that park and green spaces are vital to urban life and work. Persons in all income levels and living and working situations will benefit from nearby natural areas. Studies might investigate whether recent trends to create urban bike path lanes have an additional positive effect to decrease pollution. Or if adding trees and plantings along these routes cleans the air. At the very least regular environmental surveillance of known heavy walk routes might help city dwellers, commuters, and workers make heathier choices, at various times of the day, as to where they walk. This study will change my walking habits. I’ll be thinking a bit more about specifically where and when I choose to go outside for exercise or walk ‘as a mode of transportation’ within a city. RUN HAPPY! “Respiratory and cardiovascular responses to walking down a traffic-polluted road with walking in a traffic-free area in participants aged 60 years and older with chronic lung or heart disease and age matched healthy controls: a randomized cross-over study” Sinharay R, Gong J, Barratt B, et al. http://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736(17)32643-0.pdf THIS EXERCISE SET IS A KEEPER One physical attribute that tends to make me feel like I’ve made progress on the health front is a flatter abdomen. In his article, “5 Moves for a Trimmer Waist Without a Single Sit-Up” for Under Armor’s MyFitnessPal.com blog, Tony Bonvechio names it a “trimmer waist”. By either name, to me it means I’ve managed to lose dangerous fat. The type that accumulates in the mid-section, which is associated with increased cardiovascular disease risk, known as belly fat.
Notice I said ‘flatter’, not ‘flat’, abdomen and Bonvechio said ‘trimmer’ not ‘trim’. The perfection of a board-straight gut would be wonderful, but many would be happy with ‘better’, meaning flatter or trimmer than before. THE MOVES: #1. Bonvechio’s five moves start with one of the best health routines ever, high intensity interval training (HIIT). Not only does this type of training work specifically on abdominal fat, but it saves time. Rather than spending an hour on the road running a continuous steady pace, a successful HIIT workout can be accomplished in about 30 minutes or less; about a total of 40-50 minutes depending the length of warm-up and cool down periods. The best aspect of HIIT is that ANY cross-training session can be CONVERTED TO HIIT: cycling, elliptical, swimming, or even just walking. TB’s description of a HIIT session is somewhat loose. If you like more structure, here’s a sequence, scientifically proven to get results (after 5-minute warmup): 2 min at low 4 level effort, then 5 cycles of 1 minute work (30 seconds at moderate 7 level, 20 seconds at moderately high 8 level, then 10 seconds at highest 9 level effort). That’s a total of 7 minutes of interval work. Repeat the same 7-minute routine 2 more times. Finish with a cooldown 5minutes. Summary: 5-min warmup +7 minutes, +7 minutes, +7 minutes, + 5 min cooldown= 31minutes #2. Side Planks: terrific for hip running hip strength #3. Dead Bugs: low back and abdominal muscles (my go-to exercise for this area) #4 Pull-ups: need a gym or equipment to do this #5. Hip thrusts: another name might be hip bridges If performed regularly this exercise set will enormously benefit your running or walking. TB promises this will improve the look of your waist. Copy it and put it on the refrigerator door. This January you will have a ready-made workout to help with almost any NEW YEAR Resolution! RUN HAPPY! http://blog.myfitnesspal.com/5-moves-for-a-trimmer-waist-without-a-single-sit-up/ RUN CREWS Traditionally, names like road runners, running club, pacers, athletics, track club, tracksters, sports union, striders, harriers, company, and team have been used by groups to describe their collective purpose to meet up and run together. Adam Elder informs us of a newer group-run movement in a Motivrunning.com piece. “THE RISE OF RUN CREWS”, subtitled with the explanation, “URBAN DWELLERS, and their street style, culture, and flair, fuel the run crew vibe.”
The dictionary definition of the noun ‘crew’ ranges from the archaic meaning, “a band or force of armed men”, to the more modern, “group of people associated together in a common activity or by common traits or interests.” According to Elder, the new vibe attracts “unlikely” but “tightly-knit” bunches of people that all know each other, run the neighborhood together in the dark after work, and party. He says the group members are mostly new to running and not influenced by the industry. Quite the contrary, the run crews are hugely influencing the industry, his article indicates! And they identify with being antagonistic to traditional running, with pride of neighborhood, and the commonality of their particular crew. The decade long movement seems to be drawing persons who don’t fit the typical profile of a runner, explains the article. Rather than being a mere extension of running, run crews are a subculture, like “skate-boarding, hip-hop, or punk music” and it’s about partying. Read what Elder has to say about the international nature of the movement, how it was born, and how it thrives. Perhaps this movement will grow beyond trend, as the author hopes, and evolve to bring people immersed in an increasingly electronic world together in healthy physical challenges. The Earned Runs take is that big city dwellers have created community out of necessity and abundance. Like-minded enthusiasts have used their urban advantage to eliminate a disadvantage. To transform an activity that may have had the appearance of exclusivity into one that potentially includes the world. And as they eventually disperse beyond these centers, perhaps to suburbia and exurbia, the attitudes will be dispersed as well. The run crew concept of pride of neighborhood and group can carry over to smaller venues, with some alterations. Possibly we are seeing the origins of the next big running boom, that won’t necessarily be about running. RUN HAPPY! https://www.merriam-webster.com/dictionary/crew https://www.motivrunning.com/running-life/running-culture/rise-run-crews/ ![]() IT’S DECEMBER AND EARNED RUNS BIBS FOR THE UPCOMING YEAR are available. REQUEST your set of 4 today. Remember you can use all the bibs for yourself or share with others. EARNED RUNS BIBS are ’green’; they can serve to motivate, track progress, and record results for MULTIPLE challenges and events. They are not SINGLE-purpose, like most competition bibs. Check out the HOME page to learn how bibs can serve as inspiration to challenge yourself and a means to gather others together in an activity. For solo or group use. Since 2014 I have used at least one bib. That first year I was number 1. In 2015, 2016, and 2017 I have held numbers 1 through 4. This year, my bibs have been so full of stickers and writing that I am out of room on the front. Next year I may need to use the back side of one or more. Having 4 bibs all at once, up front, allows me to plan an entire year of physical activity challenges. In the past I have divided the year into quarters or seasons. Roughly, bib # 1 was used for winter, #2 for spring, #3 for summer, and #4 for fall. However, summer is the busiest outdoor season, and encroaches on spring and fall. That’s how the front bib space seems to disappear before the end of the year. #1 Winter-spring events*: January 1 Resolution Run/Walk, “SAINTS DAYS” 5k Training, Daylight Savings DASH, Springtime Warm-up; MY BOSTON 5k, Earth Day Earned Run. #2 Summer events: Summer Streak, Memorial Day; Fastest 5K #3: RUN/WALK Across America #4 Fall events: Honor Series (9/11 and December 7) Mom’s Run, Breast Cancer Awareness Cookie Strong, House Cup Challenge, Turkey Trot, ‘On to the New Year’ In 2018, I would like to add or change some events to avoid getting into a rut. Maybe for the Super Bowl weekend and my birthday I will create weight-training or balance challenges. Perhaps this year I will substitute one of the VIRTUAL segments of the Run/Walk Across America with a REAL epic adventure segment. The House Cup Challenge wasn’t much fun. It’s going to get scrapped for next year. Which changes would you suggest? What might energize your winter? The new year? Now is the time for mental planning. All that’s needed are bits of quiet contemplation. Possibly while you’re stuck in holiday rush traffic? RUN HAPPY! EARNED RUNS HONOR SERIES 2017 PART II: 7K PEARL HARBOR REMEMBRANCE DAY
The first event of the two-part series, explained on the HOME page, is the "11k Race to Remember 9/11". This past September represented the third year (2015 was the inaugural year of the Series) in which the anniversary of the World Trade Center terrorist attack was memorialized by Earned Runs with an 11K run. 7K Pearl Harbor Remembrance Day is the series second event, completed several months later on December 7th. It commemorates the Japanese attack on the US Naval base in Hawaii in 1941 that brought the nation into World War II. The two days of remembrance, 9/11 and 12/7, might not be linked in the minds of the public, but represent days on which unexpected attacks were made on the United States. In the case of Pearl Harbor, many persons serving in the US Armed Forces were killed or injured. On 9/11 civilians and rescue workers were predominantly effected. Remembering the losses incurred and sacrifices made in these two instances causes us to reflect that all of life’s events cannot be anticipated. On each anniversary, it seems appropriate to acknowledge the actions of others from which we have benefitted. And hope we will respond with courage and strength when needed. My parents’ generation experienced an immense disruption on December 7, 1941. The futures they had dreamed of the night before were not to be. My children’s futures were similarly altered on that 11th September day in 2001. Their generation, of Millennials, is said to have been defined by it. Thus, Earned Runs ‘remembers’ these two events. DECEMBER 7, 2017: The morning was very snowy, the road icy, and wind very brisk. It was the first day of Winter Storm Benji. I decided to walk the distance in a knee-length down coat, leather mittens, and knit hat. This apparel would have been difficult to run in, but made getting out in the weather, after a bout with influenza the week before, much more comfortable. Next time the outdoor conditions are this fierce I will wear warm boots instead of running shoes. My phone shut down in the cold, so pictures weren't taken in the early morning. Later in the day when the snow stopped I snapped a quick pic to record the day's event. The advantage of using EARNED RUNS bibs, is that you can design walks or runs that are meaningful to you alone or a much greater number of people regardless of everyone's location. In this instance I am able, 'in spirit', to join with the entire country in honoring the heroes of those days without traveling to New York City, Washington DC, or Pennsylvania in September, or in Oahu HI in December. And in solitude, personally remember loved ones and past events. RUN HAPPY! https://weather.com/storms/winter/news/2017-12-07-winter-storm-benji-deep-south-east-texas-northeast https://www.pbs.org/newshour/arts/social_issues-july-dec11-youngpeople_09-09 ![]() ‘ON TO THE NEW YEAR’ 2017-18 5K TRAINING PLAN STARTS. THE DIFFICULTY LIKELY TO BE ENCOUNTERED THIS WEEK is the pressure of time. The Jewish holy days of Hanukkah begin this week, at sundown on December 12, and extends through December 20 sundown. The US Post Office deadlines for mailing are approaching. These are the “Recommended send-by dates for expected delivery by December 25”. The nearest is December 14 for Ground Retail packages. Next up is December 19 for First Class Mail. Religious group and charity organization-sponsored “giving” or “angel” tree deadlines will hit on the next weekend or shortly after. Toys and gifts for the needy should be wrapped and ready for delivery soon. Holiday parties may be scheduled back-to-back this weekend. College students might be making their way home this week too. There could be many reasons to think that 42 minutes is just too long to take to complete a run:walk session this Tuesday, for example. Resist the urge to bail on the training plan. Use some sessions as time to collect composure and thoughts. I’m getting a bit nervous writing about it, but I’ve walked already this morning. Tomorrow is a travel day, so to prevent trying to find a way to get it done at the last minute, I switched days with Monday. Moving your legs in a purposeful manner over a set distance should feel much better than wandering from shop to shop looking for the perfect gift for a problem giftee. Don’t give up. Stick with the program as long as you are healthy enough to do so. And tell yourself “GOOD JOB”! RUN HAPPY! https://www.usps.com/holiday/holiday-shipping-dates.htm https://www.myjewishlearning.com/article/hanukkah-2017/ |
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
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