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BACK TO SCHOOL: EARNED RUNS HOUSE CUP CHALLENGE
Now that summer is officially over and the ‘academic’ year has begun you might think Earned Runs Challenges have come to an end. Not exactly. For those not excited about training for a goal race this fall, we’re offering a new PERSONAL customizable competition that might be fun to try, the HOUSE CUP. At Hogwarts School of Witchcraft and Wizardry of fictional Harry Potter book series fame, the HOUSE CUP was an award presented to one of the four student houses at the finish of the academic year. Griffindore, Hufflepuff, Ravenclaw, and Slytherin all competed for this trophy. It was won by earning the most total points, which were added and subtracted over the months school was in session for the various good deeds and misdeeds, respectively, of its members. “While you are at Hogwarts, your triumphs will earn you house points, while any rule-breaking will lose points. At the end of the year, the house with the most points is awarded the house cup, a great honour.” Professor Minerva McGonagall thus explained the point system. Earned Runs will help you create a customized PERSONAL HOUSE CUP competition, to provide an incentive to adopt some needed health and fitness habits. Materials needed for the HOUSE CUP CHALLENGE; (one set for each participant or team) 1) Coins or tokens (Hogwarts used precious gems; Earned Runs is using dimes) 2) Two containers, preferably clear to make changes in content levels easily visible 3) Custom rules and duration/days the competition will run when rules are in effect. 4) Chart of point awards 5) Honesty & Commitment 6) Optional: Earned Runs bib or calendar to mark days Instructions: 2 Containers: a starter container and the HOUSE CUP (decoration is optional). Tokens: Place all the coins/tokens in the starter container. Move coins/tokens from the starter to the HOUSE CUP container as you complete daily tasks to which points were assigned. To start the competition each participant/team must accrue sufficient points to have enough tokens to subtract as the days go by. Move coins back from the HOUSE CUP container to the starter container to SUBTRACT points. A participant/team that enters into ‘negative’ token territory drops out of the challenge. Point chart: Assign positive (+) points to habits or activities to be encouraged; negative for those to be avoided. Greater value should be assigned according to the importance of adopting (+)/eliminating (-) the activity. See the sample Earned Runs system and make changes if you decide to borrow the basic rules. Rules: Identify a time period over which you will be holding the competition. Add a few extra days or so to allow for unexpected issues that may temporarily prevent good faith participation. Calculate approximately how many total tokens and tokens per day or week you will need to add to the Cup to achieve your goal. Check that the number of daily/weekly points to be won is reasonable, even if there are occasional subtractions. MY PERSONAL HOUSE CUP CHALLENGE will be available as an example of what you might design for yourself. I was a bit nervous about starting it and failing too soon so I ran a trial run in the month of September and made adjustments. It's not going to be easy. During the trial I was tempted to cheat every day! The assigned positive (+) tasks are actions I have difficulty with! Having to report progress and results in this blog is a daunting prospect, but I plan to persevere; I want to win the $100!!! If you would like to encourage yourself to adopt certain fitness habits consider designing your own personal HOUSE CUP CHALLENGE. Share with us if you do, to help inspire others. RUN HAPPY! IF you REQUEST bibs, you can also request free HOUSE CUP stickers! Those with bibs can also request them . http://harrypotter.wikia.com/wiki/House_Cup 2017_house_cup_challenge_points_and_rules_my_personal_challenge.pdf my personal tally chart
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WEEK 3 TURKEY TROT WITH TRACK DAY 5K Beginner Training Plan starts Monday. If you weren’t able to locate a track, struggled with the track workout the first two weeks, or did not have the chance to find specific strength training exercises, it’s not too late to get organized. The stresses of harder training will take a toll later in training, so there’s still time to get into good habits beforehand. The track day schedule advances from walking: running half laps to full laps! It was amazing to me how far that quarter mile (one lap) felt the first few trips around. Believe it or not, the distance will seem to ‘shorten’ as you become accustomed to the track environment. It’s hard to imagine, but you might need to devise a way to count laps as the number completed increases, and your mind starts to wander onto topics other than discomfort and exhaustion. “When can I walk again?” becomes, “Oops I missed the walk mark!” One thing to keep in mind is that all the effort expended and miles run in following THIS training plan becomes part of the base you’ll establish for FUTURE runs of the same or longer distances. Many runners train at a lowered level almost ALL YEAR long, not just in advance of a specific race, so that the agony of starting from months off is avoided. For example, the long run distance might be maintained at 3-4 miles most weeks, unless a specific plan was started in advance of competition. Consider mentally adjusting your goals early on in this plan to thinking you’ll maintain a minimum weekly mileage AFTER your 2017 Turkey Trot 5K, to be ready for the NEXT RACE. RUN HAPPY! Remember, go to the RESOURCES page for all 2017 Turkey Trot related downloads: TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan Calendar TRACK DAYS Schedule MINUTES TO MILES Calculations THE ASTRONOMICAL FALL SEASON BEGAN on September 22. There will be less available daylight, which means more running sessions may be performed in darkness. The weather will eventually turn a bit wetter too, and there may be interest in finding workouts that make the best use of outdoor time.
Jason Fitzgerald offers great coaching advice about how to train using hill repeats in an article for RunningCompetitor.com, “3 Key Hill Workouts That Target Speed, Strength, and Endurance”. These shorter sessions may help us adjust to autumnal conditions. Fitzgerald first outlines WHY hill training can be more beneficial to runners than sticking to flat terrain. It:
Next, the USATF certified coach explains three different hill sessions: 1) long repeats on lower hills (4-5% incline), 2) short repeats on steeper inclines (6-8%), and 3) sprints on the steepest hill to be found. Very importantly he identifies how each workout fits into a training plan. For beginners #1 is recommended and should be considered a part of base training. The article is filled with expert and detailed information. If running or walking hills does not fit into your current Fall training regimen, you might be helping yourself by filing it for future use. Darkness and precipitation will lead some runners to take workouts indoors; some might question if these hill workouts can be run on a treadmill. Coach Jenny Hadfield’s piece in RunnersWorld.com “What Incline Should I Use On My Treadmill?” in 2009 explains how the settings on this piece of equipment work. Hadfield’s answer to the reader’s question includes comments on training for a specific hilly race. She also provides instruction on how to gradually transition from treadmill-only to outdoor road running. My preference for outdoor hill repeats originated from a personal quest for workouts that did not take me far away from car or home in inclement weather, or from a hotel in an unfamiliar setting. If conditions were too chilly or wet to continue as long as needed to complete the session, I wanted to be not too distant from a dry and warm location. The same was true if I was traveling and needed a safe route. With hill repeats I could drive to a parking structure with a ramp and be nearly within sight of my vehicle. Or walk out the door of my home, or hotel or place I was visiting if there was a hill nearby. Even if you are not thrilled with the concept of hill repeats for the purpose of building strength, think of them as shorter distance but high-value runs that might rescue a skipped training session because of weather conditions or other circumstances. Be sure to follow Fitzgerald’s directions to avoid injury. RUN HAPPY! http://running.competitor.com/2017/09/training/hill-workouts-speed-strength-endurance_168151 https://www.runnersworld.com/ask-coach-jenny/what-incline-should-i-use-on-my-treadmill NOT TOO LATE TO START TURKEY TROT TRAINING Have you enjoyed the last days of summer and put off planning a fall season running or walking schedule? Not yet registered for a Turkey Trot on the upcoming Thanksgiving weekend? Nothing to worry about if you have Earned Runs bibs. If not, you can REQUEST a set of 4 now and request a FREE set of stickers for BIB decoration and motivation. There is a link to free training plans (various distances) available for download from Hal Higdon on the RESOURCES page, including a walking plan. Other plans are listed there as well. Programs can be found on the internet. Some races provide training aids to registrants. If you’ve been running all summer long, and can easily master 2-3 miles at one time, you can jump into the 2017 TURKEY TROT WITH TRACK DAY 5K training plan for beginners AT WEEK 3. A separate TRACK DAY SCHEDULE provides the workout distance each Monday; run or run/walk that distance on or off the track, wherever you please, if the structured session is not to your liking. There are 8 full training weeks until The Thanksgiving holiday, the length of many training plans. Don’t put off starting! RUN HAPPY! COLLEGIATE CONTRIBUTOR: MICHELLE* The September 11 post featured an interview with Michelle that provides background for her discussion, which began with a September 14 post "Finding Time to Run". Check back on September 28 for her 3rd and last post. "'CLIMATE' CHANGE" When the time comes for me to go back to school it causes me to think about changing my fitness routine. Moving from the Midwest to the deep South is a completely different ballgame for running and fitness. The increases in heat and humidity force a change in running habits for a couple of weeks, until my body becomes accustomed to the temperatures and change in air. There are a couple ways in which I’ve learned to cope with a different ‘climate’. Running early in the morning before the heat of the day, or at night after the sun sets. Running at different times of the day than I would run at home in Ohio, to manage the temperatures we get in New Orleans, is the only way to be able to run outdoors! My advice to others dealing with this situation is to test yourself. Find your limits in the different weather conditions. In this way, you’ll figure out when running works for you. Start slow and build up mileage to see how you are feeling; use cross training to build up tolerance. Another way to deal with the instances when heat and humidity mess up your running schedule is go to the gym! Running on an indoor track or on the treadmill is a great way to stay fit while beating the heat. RUN HAPPY! *Earned Runs is pleased to introduce our first ever guest contributor, TULANE UNIVERSITY junior MICHELLE D. To get into the swing of the Back-To-School theme and to kick off the new academic year, Michelle will write on three topics of interest to students. She is pursuing a business degree as a “Green Wave” fan at the New Orleans, Louisiana institution, with a dual major in Marketing and Management. https://tulane.edu https://en.wikipedia.org/wiki/Tulane_University en.wikipedia.org/wiki/Audubon_Park,_New_Orleans SIMPLE CORE STRENGTH ROUTINE Three easy core exercises to try, if you positively won’t do planks, are described in an article for SHAPE.com by Rebecca Dancer. Highlighted because the person who developed this routine, professor of spine biomechanics Stuart McGill, believes that each will help strengthen the back, these moves are simple and can be performed on the floor in front of the TV. So, potentially they are perfect for early morning news/weather watching or after dinner favorite-series bingeing.
Turkey Trot trainees who are shopping for core exercises that also incorporate a bit of balance work will like the “bird-dog”. Those who want to eventually gain more strength and transition to a lateral plank will appreciate the “side-bridge”. And some who hates sit-ups will find the “curl-ups” manageable. As the article title indicates,”3 Exercises Everyone Should Do to Prevent Back Pain”, these exercises are designed to help strengthen the core, which includes the low back, hip, and abdominal muscles. I have experience with performing the “quadruped bird-dog”, but not the others. However, the remaining two seem perfect to do at those times when I am literally laying around and don’t want to put myself through the paces of other more challenging exercises. Every little bit of daily work on the core helps strengthen it. And changing-up moves can recruit small muscles that may not be challenged by other routines. The proof of this additional muscle recruitment will be the feeling of some soreness the day after the first session. It will be a what I call a “Good Ow!” experience; welcomed because it means something needed strengthening that wasn’t being reached by another exercise. And because potentially, left to function in a weakened state, it could be strained/ injured during running and force me off my feet for weeks to months. RUN HAPPY! http://www.shape.com/lifestyle/mind-and-body/prevent-back-pain-easy-exercises https://uwaterloo.ca/kinesiology/people-profiles/stuart-mcgill http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751 IMAGE http://www.fairmont.com/richelieu-charlevoix/ TRAIL SHOE REVIEW AND BROOKS NATIONAL PARKS COLLECTION
CompetitorRunning.com posted 2 articles recently that highlight trail shoes. The review, “10 Best Trail Running Shoes of Fall 2017” by Lisa Jhung, is especially helpful in that the feel and best purpose of each featured shoe is included in the discussion. I love the look of many of the models and must force myself to pay attention to the qualities identified as important by testers. Shoes that can transition from road to trail fit my usage pattern. I don’t want them to be highly inflexible or heavy. Although I am attracted to flashy appearance, wetness protection is more important. I want to buy shoes I will wear up to the mileage limit. Reviews from a trusted source are an important starting point for later shopping. Based on what’s written, the shoes I would like to try on are: Inov-8 ParkClaw 275 GTX, New Balance 910v4, Brooks Adrenaline ASR 14, and Saucony Koa TR. The second article announces the debut of Brooks National Park Collection, officially launched in early August and available at REI stores and online. The collection includes limited edition Brooks Cascadia 12 trail running footwear and technical t-shirts. The company added an incentive for runners to purchase the gear, by announcing it will donate 5% of the wholesale cost of each item to the National Parks Foundation. The four parks honored with themed-color shoes include: Great Smoky Mountains, Yellowstone, Mt. Rainier, and Yosemite. The fifth salute goes to all National Parks generally; the clothing/shoe designs for it were inspired by “the look and feel of park ranger uniforms”, according to the article. Each shoe has an identifying round-edged, wedge-shaped heel ‘patch’. Trail runners interested in learning about REI corporate efforts to take responsibility for sustainability and to advocate for protection of public lands can click on a “stewardship” link on the REI.com webpage that advertises the Collection. The Competitor.com article has a link to another piece which describes the effort being made by a group of trail runners to play a meaningful role in influencing legislation effecting public lands. Perhaps advocating for the great outdoors can become part of trail-runners shoe buying strategy. RUN HAPPY! http://running.competitor.com/2017/08/shoes-and-gear/best-trail-running-shoes-fall-2017_167657 http://running.competitor.com/2017/08/shoes-and-gear/brooks-new-national-parks-collection_166744 https://www.rei.com/b/brooks https://www.rei.com/stewardship.html http://running.competitor.com/2017/05/trail-running/behind-initiative-advocating-public-lands_164356 US PHOTO CONTEST: ATTENTION RUNNERS AND WALKERS
Wikimedia Commons, one of the websites from which Earned Runs gains access to great photos without charge, runs an annual contest, “Wiki Loves Monuments”. This is the first year It came to my attention, just this week. According to the announcement, the contest is “an international photo competition where participants capture cultural heritage monuments and upload their photographs to the Wikimedia Commons for use on Wikipedia and other free knowledge projects.” It runs through the month of September. “Anyone is welcome to contribute” it says, “by uploading photos they’ve taken of registered cultural and historical sites throughout the United States.” Cash prizes are awarded for winning entries, which are then submitted for the international portion of the competition. First prize is $200, second is $125, and third is $75. There are links to rules and listings of eligible sites, state by state and county by county. Those interested are instructed on how to participate. The photos NEED NOT BE TAKEN during the month of September, but must be properly SUBMITTED by the end of this month. Judging is based on “composition, technical quality, originality, and potential usefulness and value of the image to Wikimedia projects”. Very well- known and commonly photographed sites will be scored lower, it seems, which is in line with the purpose of the campaign, which seeks to expand and improve Wikimedia Commons coverage of US cultural and historic sites. The little known, restored or preserved and officially registered historic courthouse, sawmill, lighthouse, school building, cemetery, homestead, fort, inn, battlefield, or tavern you run past on your routine daily home course or away travel loop may make an excellent object to photograph for this purpose. If it’s image is captured from an unusual angle or in an innovative way the chance if winning is increased. When out on the road almost daily, runners and walkers have the opportunity to see some structures frequently, from ground level, in various weather and lighting conditions. We can discover beauty at odd moments at these places, whereas the visiting tourist has but one or few opportunities to do so. I’m going to enter some of the Earned Runs photos. At the very least, more people will be able to enjoy what I see on my runs, walks, and adventures. What about you? RUN HAPPY! https://commons.wikimedia.org/wiki/Commons:Wiki_Loves_Monuments_2017_in_the_United_States#Rules https://www.dar.org/national-society/historic-sites-and-properties https://en.wikipedia.org/wiki/National_Register_of_Historic_Places https://en.wikipedia.org/wiki/List_of_Historic_Civil_Engineering_Landmarks https://en.wikipedia.org/wiki/Mackinac_Bridge WEEK 2 TURKEY TROT 2017 WITH TRACK DAY 5K TRAINING PLAN FOR BEGINNERS starts Monday. It's only the second week, but you should be feeling good about starting! Think back to all the previous times you intended to make this commitment but backed down. By the 3rd week you might start to look forward to the long run:walk session on Saturdays. Especially if you get out early and plan ahead to finish with a stop at a special coffee shop, or to come home to perform post-run stretches with a favorite hot or cold beverage waiting. This week the strength session targets the upper body. Are you looking at the schedule and wondering if the upper body strength (UBS) exercises might be skipped? One of the best ways to insure you will incorporate them into your routine is to determine in advance the specific moves you will be using to work out. (Check out the link to learn 3 reasons UBS and core exercises benefit running). If this part of the plan is a MENTAL CHALLENGE (you dread working out with your arms, the moves seem too complicated; no runners you know do them, etc.) why not start with just 2 bodyweight exercises. They do not require extra equipment and thus can be done in a variety of places other than a gym. Another option is to save this work for another time in the week. My favorite method for NOT skipping UBS exercises is to perform several after a run, before I allow myself to go home. I do 3 total sets of dips on outdoor park benches or walls, alternating each set immediately with a set of push-ups, on the ground next to the bench or wall. If there are 3 different benches along the path it's a great break to walk briskly between them. If not, I walk a short loop and circle back to the same bench I begin with the greatest number of repetitions that I can perform with good form, and decrease the number on the next set, and then decrease more on the final set (30, 25, 20 for example; or 20, 15, 10; or 10, 7, 5). The beauty of this tactic, borrowed from others, is that the very 'worst' is over first! If possible, add planks to the mix and you'll be working on your core as well. The RESOURCES page has links to help you find UBS, core, and LBS exercises some with video demonstrations. Good luck. Remain firm in your commitment. Think of the tradition you are preparing to enjoy on Thanksgiving, with thousands of other runners. RUN HAPPY! http://womensrunning.competitor.com/2016/09/fat-girl-running/3-reasons-build-upper-body-strength_65464#GfyrFwa8DTMFGsQJ.97 3rd Annual EARNED RUNS HONOR SERIES
The Earned Runs HONOR SERIES is an effort I make each year to commemorate two different but life-changing events that helped to define generations of Americans. Since 2016 I have used the last of my 4 personal bibs to mark these events, and to make them official and special for myself. THE FIRST PORTION OF THE TWO-PART SERIES is the "11k RACE TO REMEMBER 9/11". This past September represents 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. Because of a strained calf muscle and still not being able to run, I was currently working to build up walking distance while continuing with Physical Therapy. As a result, this year for this event I walked 5.5K each day, on September 11 and 12 for a total 11k distance in stages. It was not a race, but I timed myself and bettered my walking 'record' on 9/11. The next morning, September 12, I slowed the pace to be safe. 7K PEARL HARBOR REMEMBRANCE DAY RACE is the series other EVENT, run several months later on December 7th. In 2015 the September and December races were solo competitions for me. I so very much enjoyed the quiet of the pre-dawn hour runs last year that in 2016 and this year, both were planned as individual efforts. The advantage of using EARNED RUNS™ bibs, is that you can design races 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. If you want suggestions on how you might use Earned Runs bibs to improve your fitness level by consistently training for a competition (personal or organized), or involve others in fitness fun, see the HOME page. RUN HAPPY! https://en.wikipedia.org/wiki/September_11_attacks FITNESS AND ACADEMIC PERFORMANCE
The authors of a research study published in print this spring, “Combined Iron Deficiency and Low Aerobic Fitness Doubly Burden Academic Performance Among Women Attending University” suggest that a commonly used measure of academic success, the Grade Point Average (GPA) may be negatively influenced by a combination of low iron stores and low fitness. They conclude that this double set of deficiencies “may prevent female college students from achieving their full academic potential.” The 105 female study participants were from the country of India, between the ages of 18 and 35 years, not pregnant or breast-feeding, had a BMI of 18-30, and were not anemic by blood hemogloblin measurements. The details of study methods and data analyses were “beyond the scope” of my ability to fully understand, so I asked a friend, an epidemiologist with experience in nutrition research, to help me. Dr. Wei Perng from The University of Michigan, Department of Nutritional Sciences at the University of Michigan School of Public Health and a contributor to the blog, “Weighing In” responded with several scientifically-phrased comments about the research paper. Her final comment posed a question commonly asked by journal reviewers that even non-researcher readers can easily comprehend, "so what?" She went on to say, “From a big picture standpoint, do the results indicate that we should tell women to exercise and get enough iron in order to increase academic success? Isn't that somewhat of an across-the-board public health message anyway? “ The theory that students who are physically activity are more likely to receive better grades is not new. Articles have been written about programs in elementary school that have translated to better learning and higher test scores. In middle school students, one study showed that health-related fitness was tied to academic achievement. “Students with the highest fitness level performed better on standardized tests and students with the lowest fitness level performed lower in class grades.” College students who frequently visited campus fitness centers or purchased and used gym memberships not covered by tuition have been shown to do better in the classroom. So how can students, and the rest of us who must learn and master new skills on a regular basis in the workplace and home, use fitness to improve our ability to succeed in various intellectual endeavors? Public health messages, as Dr. Perng suggests, may broadly inform us to “eat healthy” and “be active”. Specific programs may be designed to assist specific groups. How does the average person, not connected to a formal organization, translate this fitness message into ACTION? The answer may involve using fitness activity to provide “structure” to daily life. When my son was a freshman at Michigan State University, on campus with thousands of other freshman and students, he was enrolled in James Madison College a ‘residential’ college. Entering students were required to live in the JMC building, Case Hall, where classes were held, faculty had offices, and meals were served. When I asked him about how the transition to college and living away from home was going he surprised me by saying he considered lunch to be the significant steadying force for most of the freshmen. Suddenly set free from parental rules, he thought that students tended to do whatever they felt like doing and got into trouble academically when that included skipping classes and meals. He reported that he and his JMC classmates were required to eat lunch each weekday in the cafeteria with faculty. That’s it, just eat there at the mid-day meal! That small degree of day-time structure, anchored at lunch, took away the endless options of what could be done and replaced one hour with what MUST be done. Other habits that contributed to collegial success must have developed as a result of that one, solidly-scheduled activity. That was a long detour. Regardless of how crazy our weekdays tend to be, it’s possible that introducing one element of structure tied to exercise can have a positive effect on other behaviors. For some who manage to exercise regularly to maintain a higher level of fitness, it’s an early morning home workout 2-5 days a week. For others, a lunch time city run or walk on several days, or possibly every day, of the week acts to ground their fitness program. My sister loves her after work, blow-off-stress gym sessions. I came to cherish running intervals on MWF afternoons at a nearby campus fitness center when I worked at the University. Large windows on 3 sides of the 2nd floor banked track allowed me to run, warm and unbundled, while enjoying a beautiful view of the outdoor blustery coldness and intermittent sunshine on winter days. The key may be to commit in advance to at least one component of a workout plan and make it as routine as possible, with little wiggle room to skip or cancel. Plan on spending a manageable 15-30 minutes. No time to run, walk, cycle, swim, etc every day? Activities that don’t involve aerobic exercise might also anchor your day: - Hip girdle mobility exercises (MYRTLs) - Three sets of:
Mix and match aerobic and non-aerobic exercise. But try to cement the day each one is performed. "If it's Tuesday I must be doing balance work", for example. Perhaps, like cafeteria lunch with the faculty, a simple but firm weekday plan to complete a specific set of workouts that contributes to fitness will set you on track to organize the remainder of the day and week and enhance your chances of success in school, at work, and at home. It might motivate the scheduling of more fitness-building exercise as well. [This post is mostly aimed at college-aged and older adults. Those with households that include younger children or teens might consider setting up routines for all family members, individually or together. This would be especially important if physical exercise is not part of the school day.] RUN HAPPY! Dr. Wei Perng is a research assistant Professor in the Department of Nutritional Sciences at the University of Michigan School of Public Health. Her research revolves around perinatal origins of childhood obesity and related metabolic consequences. In her free time, Wei enjoys cooking and walking (or getting walked by) her 100lb Chesapeake Bay retriever. http://weighinginblog.org/wei-perng.html “Combined Iron Deficiency and Low Aerobic Fitness Doubly Burden Academic Performance Among Women Attending University” http://jn.nutrition.org/content/147/1/104 https://kin.sfsu.edu/sites/default/files/Health%20Education%20Journal-2016-Lorenz-0017896916672898.pdf http://www.rwjf.org/en/library/articles-and-news/2011/11/exercise-before-class-improves-georgia-students-grades-self-este.html http://www.huffingtonpost.com/2014/07/11/gym-higher-gpa-msu-study_n_5575054.html Health-related fitness and academic achievement in middle school students https://www.ncbi.nlm.nih.gov/pubmed/23187329 http://www.purdue.edu/newsroom/releases/2013/Q2/college-students-working-out-at-campus-gyms-get-better-grades.html http://running.competitor.com/2017/09/news/study-running-boys-healthy-behavior_167 https://jmc.msu.edu/ https://en.wikipedia.org/wiki/James_Madison_College COLLEGIATE CONTRIBUTOR: MICHELLE* The September 11 post featured an interview with Michelle that provides background for her discussion. Check back on September 21 and and 28 for her other posts. "FINDING TIME TO RUN" Being in college and finding a time to fit in running and exercising can be hard. Planning around classes, homework, studying, and extracurricular activities is tough, but it makes exercising feel that much better. After receiving my class schedule for this semester, I thought about how I would spend my mornings before class or during afternoons. It has always been important for me to be organized and know when I have free time, including time to work out during the school week. Whether I need to go for a run as a stress reliever while studying for an exam, or wake up and want to go for a quick jog, knowing how much time I have to do so is crucial. This became especially important during my freshman year of college. When I felt like going for a run alone it seemed to be something that would hinder my social life because others were mingling and hanging out enjoying themselves. I learned that one way to avoid feeling FOMO while you are gone to the gym or for a run is to invite a friend! Doing so can mean you get to bond over something you both love to do. Try a fun workout class at the gym with a bunch of friends; even if you don’t totally enjoy it you will at least have created a fond memory to look back on with everyone! If you prefer running alone, use it as your “me” time. Listen to music and relax, or call your family to say “hi”! No matter if you are breathless; your parents will be happy to hear your voice. Using your Earned Runs race BIB as MOTIVATION to remember to work out and run is also a good way to help stay in shape. Whether you find wearing the bib on a long run as motivation, or hanging it on a bulletin board or calendar. I find hanging it on the bulletin board on my desk is encouraging, as I can see it every time I sit studying or on my laptop. If there happens to be a high-profile race such as the Boston Marathon or the Marine Corps marathon on that day, I like to run wearing my bib because it makes me feel like I’m accomplishing a goal of my own. No matter how you fit in your runs or workouts while at school, it is important to keep a healthy mind and body. Getting some fresh air can never hurt, so enjoy your time outside! RUN HAPPY! *Earned Runs is pleased to introduce our first ever guest contributor, TULANE UNIVERSITY junior MICHELLE D. To get into the swing of the Back-To-School theme and to kick off the new academic year, Michelle will write on three topics of interest to students. She is pursuing a business degree as a “Green Wave” fan at the New Orleans, Louisiana institution, with a dual major in Marketing and Management. TRAIN LIKE A STUDENT Kristen Ponichtera’s article title “The Surprising Similarities Between Studying and Running” for CompetitorRunning.com grabbed my attention; what she wrote on the topic had me nodding my head in agreement. This piece is short enough to breeze through for students already busy with coursework. It may help those who hope to train for an important race, as well as runners who will need to prepare for a future school exam!
To eventually become a physician and then a board-certified pediatric pathologist, performing well on high stakes exams was a requirement for continued success in my early career. At first my test prep method was disorganized and could not reliably deliver the best possible results. I squeaked into medical school but soon realized that every month or so there would be a make-or-break test that, if passed, would allow progression to the next steps. Conversely, just one or two failing grades would jeopardize my future. Fortunately, a medical school class is one of the best places in the world to find great test takers. The student in our class who seemed to be top scorer on most of exams happened to be a member of my small study group. Before long we became friends, and I learned his strategy and tactics. We married 5 years later! Ultimately with his ‘system’, I passed all but one test in 4 years of medical school, two general medical board certification exams, and then three pathology specialty-board certification exams. I become anxious just thinking back on those days! Ponichtera’s piece outlines the foundations of a training/studying strategy: register, get gear, schedule sessions, endure the tough times, taper, and then race. She makes a great comparison! Earned Runs expands and extends her list with a STARTER CHECKLIST (see webpage): 1, 2 & 3. Request bibs, commit to race, then find one and register 4. Get medical clearance as needed 5. Settle on a training plan 6. Identify a way to record progress 7 & 8. Secure gear and a way to measure distances 9. Locate training sites and courses 10. Find and incorporate training routines to avoid injury, stay safe, and maintain nutrition At first glance the Earned Runs STARTER CHECKLIST doesn’t seem to closely parallel studying for a big exam. However, from my experience with both exam-preparation and race-training it shows how breaking down a huge daunting task into smaller manageable chores is A SMART STRATEGY. Specific tactics involve identifying and addressing each individual training or studying component, and at the same time tracking progress where possible. The best exam-taker in my medical school class, my future husband, taught me to adopt a very detailed approach to studying, practicing, then sitting for the test. Success in running and studying requires similar advance work. Once the schedule is set and preparations are made, all that’s required is putting body, mind, and soul to the task! RUN HAPPY! http://running.competitor.com/2017/09/training/surprising-similarities-studying-running_161432 "DO YOU WANT TO RUN WITH A SHELTER DOG?"
THIS 2013 article by “Miles & Mutts” tries to help connect runners with animal shelters, who volunteer to provide exercise for dogs. The Miles & Mutts mission, and the mission of each of the groups listed in the article from around the USA, seems to be worthy of investigation. If you’re a runner, love dogs, but don’t think owning one is a manageable, exercising a rescue dog could be a wonderful option. This is me. It was disappointing to have stumbled across this piece only to discover it was more than 4 years old. Would any groups featured still be in operation? Sadly, many of the organization links don’t lead to webpages that clearly announce ongoing activities related to running with shelter dogs, or are inactive. An inquiry was made of Miles & Mutts. Earned Runs asked if it was still in operation. The response was, “Unfortunately not, priorities changed at the rescue we were helping and haven’t been able to get something else going.” It’s a terrific idea! It should not be abandoned because the official groups are now defunct. Shelters that don’t officially partner with a group might allow individual volunteer efforts on a case by case basis. In interested , check out the list and use the contact information to locate a nearby center that may welcome an offer of dog exercise. Like neighborhood free-play of yesteryear, in which a few kids on the block gathered spontaneously to create fun, it may not be necessary to organize an official group with a Facebook page for this purpose. Just show up and ask, as one person. This is the way it was done in past years, without social media support. Not saying you shouldn’t use it, but perhaps initially that level of effort or commitment won’t be needed. Thanks to Miles & Mutts for the inspiration. Good effort. RUN HAPPY! https://milesandmutts.com/2013/01/29/do-you-want-to-run-with-a-shelter-dog/ NOTES: Charlotte NC, Dogs on the Run: information not found on the website Seattle Humane Jog a Dog Program: page could not be found Kansas City MO, KC Dog Runners: A local business; dog runner volunteers might be required to be an employee, who then volunteers for this service activity. Austin TX, Rufftail Runners: Seems to be active, no clear contact form. Sacramento CA, Pitbull Socialization and Obedience Crew: Seems to be active, no clear contact form to inquire about dog running San Diego CA, PEAKFINDERS K9er’s with the Barking Lot: does not appear to be actively operating Anne Arundel County MD, SPCA R.A.C.E Team: Seems to be active Sheboygan WI, The Ruff Dog Project; active, but no information on dog running COLLEGIATE GUEST CONTRIBUTOR: MICHELLE Earned Runs™ is pleased to introduce our first ever guest contributor, TULANE UNIVERSITY junior MICHELLE D. To get into the swing of the Back-To-School theme and to kick off the new academic year, Michelle will write on three topics of interest to students. She is pursuing a business degree as a “Green Wave” fan at the New Orleans, Louisiana institution, with a dual major in Marketing and Management. She considers the Cleveland Ohio area to be her home when not at school. Earned Runs asked Michelle about her running career. Our conversation will serve as an INTRODUCTION before her blog pieces are posted on September 14, 21, and 28. Not a college student? You may find inspiration in these pieces regardless of your educational status. READ THE INTERVIEW BELOW! Earned Runs: HI MICHELLE! Thanks for joining our team this fall. Before we begin asking questions about running, how have you fared at the start of the 2017 academic year with hurricanes threatening? MICHELLE : "I'm loving being back at school and all is well. Tulane and New Orleans were spared serious 'Harvey' storm damage and the campus is as lovely as ever! Watching and waiting to see how 'Irma' affects this region." Earned Runs: The nation will be with you, hoping the southeast United States is not harmed. MICHELLE: Thank you! Earned Runs: You were a soccer player from elementary school through high school; varsity captain as a matter of fact. Has that helped your running? MICHELLE: I definitely think playing soccer helped my running because it was the reason I developed a passion for running. Initially I ran solely for the purpose to get fit for soccer season, but as time went on I realized that I ran because I found it fun, time for me to clear my head, or burn some steam. Earned Runs: How old when you first became a regular runner? MICHELLE: I’d say I became a regular runner at the end of high school going into college. I no longer had soccer practices and training hanging over my head. I had SIGNIFICANTLY more free time to run for fun and not think of it as a burden. Earned Runs: Do you remember your first run? MICHELLE: Starting in kindergarten I ran track for my school, it was short lived as my free time and life began to be consumed by club soccer. Club soccer involved 2-3 practices a week and at least 1 game on the weekends. It was an outside of school activity that was year-round, so it was hard to do any other activities alongside that commitment. Earned Runs: When did you realize you were fast? MICHELLE: There were a few occurrences when I realized that I was fast, the first being my senior year of high school during soccer season. The first official day of season was our fitness test, and as varsity captain I trained all summer so I could be as fit as possible. I ran the mile in 6 minutes 15 seconds and was the first to finish. I thought it was my big break and that it would probably be one of the fastest timed miles I would run. But then I went to college, found running to be my escape. Earned Runs: Was there a person, other than your parents, who influenced your running? MICHELLE: My uncle is the former President of the New Orleans Track Club (NOTC). He and my aunt encouraged me to run NOTC sponsored races when I went to college down in New Orleans. I showed up not really expecting much for a 5k race, but I finished in first place in the women’s division. Earned Runs: Describe your college experience with running after that race. MICHELLE: I continued my freshman year of college running races for fun and succeeding in placing and getting medals in each that I ran. I had never run competitively before so it felt crazy and exciting to me every time I finished a race. My university had a Homecoming Mile race that I decided to run just for fun. I was the first overall female finisher with a personal best mile time of 5 minutes 50 seconds. It was something that I never really thought I would be able to do, and I was so proud of myself! Earned Runs: Is running effected by the demands of academic life, or vice versa? MICHELLE: Fitting in runs at certain times of the semester can be hard with exams. Since academics are more important than fitness, classes and studying trump my desire to go for a long run. Earned Runs: What motivates you to run regularly and train? MICHELLE: So many things, including wanting to enjoy the nice weather outside to getting some fresh air. If I have just signed up for a race and feel the need to go for a run to make sure I am staying fit – I love to run. It is as an escape for me. If I’m upset, stressed, or even just full of energy, running clears my head and puts me in a better mood. Earned Runs: You successfully recovered from a health setback to run a half marathon. What was your reaction to being sidelined? MICHELLE: When I had a health issue in mid-March I thought my running career was over. I had heard stories of people who were avid runners before they got this illness and it changed them forever. The doctors advised me to take at least 6 weeks off from any exercise to ensure that I would fully recover and not relapse. Knowing the importance of a good recovery; I wasn’t going to mess with it. Going from running 8 miles a couple times a week to not being able to do anything and have to sit on the couch or lay in bed all day was the hardest thing. Even after feeling in perfect health, I still needed to wait 3-4 weeks before I could slowly ease my way back into running. Earned Runs: What were your training expectations for competition? MICHELLE: In January, 2017 I had signed up for what was going to be my second half marathon, The Rite Aid Cleveland Marathon on May 21st. When my health issue came up my parents said I wasn’t going to be able to run it, but I told them that I wasn’t giving up that easy. Once doctors gave the all clear to begin exercising again, I slowly got back into a running routine, easing up to my usual 8-mile morning route, and starting to cross train with the elliptical at the gym. Time flew By. Soon it was final exam season with 2 weeks until race day. I was confident of finishing but with a time not as fast as my first half marathon. Earned Runs: What were you thinking as you raced and crossed the finish line? MICHELLE: The day before the race I picked up my race packet, and bib. I had been placed in the A corral! It made me nervous and excited and I couldn’t wait for the race to start. I felt great on race day and it was the perfect running weather. My family was going to be waiting at the finish line, and in my 2 years of running races this was going to be the first race for them to see me run. The 13 miles went by so quickly. When I saw the end line I also saw my Dad standing ahead, apart from the crowd, about 200 yards from the finish line. I immediately got a rush of energy and was so excited and happy to see him that I sprinted for the finish line, running passed my Mom and brother who were right before the end screaming and cheering me on. I finished in 1 hour 38 minutes, beating my previous half marathon time by 4 minutes. I was ecstatic to say the least and couldn’t believe that after a spring semester full of recovery that I had pulled it off. Earned Runs: What advice do you have for women and men of your age regarding running? MICHELLE: It’s never too late to start running and finding it as a fun activity rather than a chore. If you start small and work your way up you can achieve little milestones that are important to you. The nice thing about running is that no one has to know your mile time or the distance you ran, it is all up to you. Earned Runs: Thanks Michelle! We’re looking forward to your upcoming blog posts (listed below with dates). "FINDING TIME TO RUN": September 14 " 'CLIMATE CHANGE' ": September 21 "RECOVERING FROM AN ILLNESS": September 28 RUN HAPPY! https://en.wikipedia.org/wiki/Tulane_University https://en.wikipedia.org/wiki/Tulane_Green_Wave http://www.clevelandmarathon.com |
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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