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FIVE YEARS AGO IN OCTOBER, THE EARNED RUNS WEBSITE WENT LIVE. A SAMPLING OF PICTURES TAKEN ON RUNS OR WALKS, MORNINGS, MIDDAY, AND EVENINGS, 2014 THROUGH 2019 IS OFFERED BELOW. There are so many to choose from to post, but this selection of favorites shows roughly a progression through the seasons from October to October over these years.
It became apparent, early on in 2014, that the need to find images for the Earned Runs blog posts was opening my eyes to the beauty that awaited me on everyday runs and walks, both at home and while away. At earlier and later times of day, during fitness activities like running, there hasn't been time to stage amazing photos. or seek permission to use images of people captured in them. However, in spite of the limitations, spectacular sights have frequently made my exercise outings memorable. A simple mobile phone camera helped preserve these moments during training walks and runs. A treat to myself on business and family trips has been to take time to go outside for workouts to experience the beauty of each place and time. I don’t have the need to travel for business as much now, so familiar places must continue provide new inspirational views. I've been mostly surprised when ordinary places suddenly reveal hidden visual gems at just the right time of day and under certain weather conditions. Like the unexpected glint of a rising or setting sun reflected off a natural or structural surface. A prism of color, plume of fog, or a frosty coating created by atmospheric vapor on a hazy or brightening day. Vibrant colors that show themselves when the sun doesn't dominate the scene. And glowing light that is most precious because it is rare, distant, or small. Click on the "Read more" link to view the Earned Runs selections this year for the Anniversary Gallery of Images. Share your pics of the past year or more with Earned Runs! RUN & MOVE HAPPY!
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OCTOBER 2019 MARKS 5 YEARS ONLINE! THANK YOU
THE FIRST DAY OF THE 10TH MONTH OF 2014 was shaping up to be an important one for Earned Runs LLC. The company was incorporated in February but the online material wasn’t ready until later in the year. Ready to go live, all of a sudden, the website host rolled out a formatting change! No kidding. Weebly.com had chosen that very day to accomplish this overhaul. The Earned Runs materials were a mess. There wasn’t a crisis because I had decided beforehand not to go live with the Facebook rollout until October 12, Columbus Day/Indigenous Peoples Day. Only family were notified that the site was live, to obtain their critical reviews before the outside world had a chance to see what was being offered. All was fixed by October 2. But since then it’s been a positive experience, with a few glitches, in terms of excitement and rewards. In 2018, bib requests began to come in from competitors all over the world. Most have come from the USA, Eastern Europe, Russia, and recently from Northern Africa. Your notes of appreciation have been greatly appreciated! Thank you! The international requests busted the 2018 and 2019 Earned Runs budgets, and difficulties interpreting addresses slowed the mailing process considerably. Mailings outside the USA and Canada were suspended until this past September. Currently the policy is to honor international requests that include complete addresses on a limited basis from each country. The address issues mostly involve international mailings that lack street names and numbers. All locations are investigated online, but with mixed results. Sometimes the proper address can be deduced, but oftentimes that cannot. Over the past year I’ve come to think that not all will have a number because the town, center, or village is very small and certain residences may be known to mail deliverers by description (“third house from the corner”). Like in Hebron, the West Bank, in the Palestinian Territories. As a result, some mailings have been sent, with fingers crossed, that the person making the request will indeed receive their bibs. Only two envelopes have been returned, but there’s a good chance that many don’t find their way to the correct ‘home’. Initially Earned Runs made efforts to email requests for complete information, but possibly due to language issues, this action has not realized good results and has been stopped. The option of personally printing a bib has been offered, although it seems not an optimal solution. Hopefully another will be identified this year. But enough with the business of mailings!!! KNOW THAT YOU ARE PART OF A NEARLY GLOBAL COMMUNITY. Requests have not come from the continents of Australia and Antarctica, so not quite global (yet?). Below is the listing of the countries from which requests have come. ALGERIA (MANY), ARGENTINA, BRAZIL, BELARUS, BULGARIA CANADA, DENMARK, EGYPT, FINLAND, FRANCE, GREECE, INDIA, IRAQ, ITALY, JORDAN, LATVIA, LITHUANIA, MOROCCO (MANY), PALESTINIAN TERRITORIES, POLAND, RUSSIA (MANY), SPAIN, TUNISIA (MANY), UKRAINE (MANY), UNITED KINGDOM, USA (MANY), and UZBEKISTAN. The USA states from which requests were received include: Alabama, Alaska, Arizona, California, Florida, Georgia, Illinois, Indiana, Kentucky, Louisiana, Massachusetts, Michigan, New Jersey, New York, North Carolina, Ohio, Oklahoma, Tennessee, and Texas. In attempting to decipher addresses so mailing envelopes could be prepared, I’ve used the internet to investigate whether place names (unfamiliar and exotic sounding to me) were streets or city sections, villages, regions, or administrative seats. The online images that appeared showed incredibly lovely parts of the world, many that are situated on coastlines near beautiful bodies of water. Others are in very rural locales. The Ukraine, Russia, Morocco, Tunisia, and Algeria have provided the greatest of such surprises in the course of this detective work. The isolated nature of some addresses reminds me that these athletes might benefit especially from having bibs and informational support, at no cost, to motivate and power their efforts to train and compete in personal events. It’s exciting to think that they will be helped to challenge themselves as others do in big population centers surrounded by easy to join groups. In imagining outdoor workouts in these homelands, I hope each person feels connected in a small way to each other. If you train to meet an athletic goal, you can consider yourself an athlete in my opinion, regardless of the remoteness of your training site. Thanks are due to all who have been supportive, especially family. My sister is the Number One cheerleader! She took me to the start of the Dipsea Trail last summer so I could experience the feel of the iconic race, if not actually participate in it, and regularly suggests potential topics for blog discussion. My husband passes research news along to me that might be used for Science Friday posts, and endures the clutter of bibs, stickers, envelopes, and stamps in our living space without complaint. My friends and family endure constant comments on topics they raise, “… that topic was covered in one of my Earned Runs blog posts.” At this time, blog posts since 2014 number 1230! I am grateful for having an opportunity through Earned Runs to share my enthusiasm for running and fitness, and the interest shown by all who visit the website. Thank you for the connection I feel to you from my small town on the shore of Lake Michigan in the USA. RUN & MOVE HAPPY! ![]() THE 4TH WEEK OF THE 10+ WEEK TURKEY TROT 2019 TRAINING PLANS FOR RUNNERS AND WALKERS START Monday. Your mileage is increasing, so performing the Foam Roller session sometime this week becomes more important. If you have not yet experienced this routine, you might be surprised at how it helps you to recover after a longer run. No doubt, the first several times rolling can be uncomfortable. But with repeated sessions over time, it feels wonderful. An ice bath doesn’t ever feel wonderful. Before I knew anything about FR, I would attempt to ease post-run leg stiffness by sitting in an ice bath. To prepare I put on a bathing suit and a short warm sweatshirt, made a cup of hot tea to drink, drew a tub half full of cold water, and filled a bucket with ice. First off, I eased into the cold water, then gradually added ice. I never spent the recommended full 10 minutes in the ice bath, so that’s possibly why it did not have provided relief from stiffness. To those who think foam rolling is painful, I would argue that it in my experience it is much less uncomfortable than icing. is more effective for me, compared with icing. It’s the reason behind my encouraging foam rolling! It’s best to start this practice early-on in training, before your soft tissues (muscles and surrounding connective tissue) significantly ‘tighten’ from repeated cycles of micro-injury and repair. At a later point in training you will likely experience exquisite tenderness (otherwise known as pain) when the tight tissues are compressed by your body weight during rolling. Recommendations have included foam rolling immediately after running and every 24 hours on subsequent days as needed up to 72 hours (3 days later), to prevent delayed-onset of muscle soreness, called DOMS. Even though you might be able to grit your teeth and endure the DOMS, another reason to foam roll is that it can help prevent injury. This may be especially helpful if you are planning to run or exercise 24-72 hours after a tough long run. A bonus of this session is that you work arms, core, and upper body as well. Feeling a little DOMS in these areas the day afterward will be proof. If you find yourself forgetting it or skipping it due to lack of time, foam roll at least one time each week. I’ve confessed before that I find it best to hit my tightest spots (piriformis, calves, quads, back) PRIOR to a long run and then hit all areas AFTER the run. Try it, at least once, before deciding to skip these sessions. The RESOURCES page lists some demonstrations. RUN & MOVE HAPPY! https://www.menshealth.com/fitness/a19542636/injury-prevention-workout-plan/ http://www.upmcmyhealthmatters.com/injury-prevention-the-foam-roller/ https://www.researchgate.net/publication/272165454_Foam_rolling_for_DOMS_and_dynamic_performance_measures http://natajournals.org/doi/abs/10.4085/1062-6050-50.1.01 A SLIDESHOW ARTICLE BY WEBMD.COM, “Guide to Overuse Injuries” covers a few problems that don’t typically arise because of repetitive use in sport participation like carpal tunnel syndrome and trigger finger. However, the remainder are conditions that runners, walkers, and other athletes might commonly suffer: plantar fasciitis, bursitis, tendinopathy/tendinitis of the elbow, jumper’s/runner’s knee, shin splints, ilio-tibial band syndrome, and stress fractures.
Because nearly every sidelining problem I've developed over the past 40+ years has been caused by overtraining, and named in this list, I thought the slideshow information could save others from a similar fate. In the first part of the article, each malady is briefly explained. The common theme is that repeated performance of a physical motion over time can cause irritation leading to inflammation of soft tissue structures like ligaments, tendons, bursa, muscles, and bone. Even a stress fracture of bone involves inflammation. The end result of inflammation is pain. PREVENTION: The next part of the slideshow (starting with slide #10) discusses prevention, the focus of this blog post. First, a warmup of about 5-10 minutes is recommended in which a low intensity aerobic activity is performed to "loosen up" muscles and other soft tissue structures. Pumping blood at an increased heart rate to those tissues will literally warm them. You will know you’ve accomplished this task when you feel, well, warmer, and want to remove any extra clothing worn for the session. Warm-ups could also involve dynamic stretching and mobility routines. The next prevention recommendation is to “take it slow” aimed at beginners or those starting a new program. If you’re a long-time, experienced runner, cyclist, or aerobic fitness equipment user you may tempted to skip this piece of advice and see what’s on the next slide. STOP. This slide’s message should be interpreted more broadly. Understand that regardless of experience level, efforts to increase speed, distance, weight, or intensity in training will increase your risk of overuse injury. Incremental training progressions should be gradual and should be confined to one dimension at a time (speed or distance, for example, but not both simultaneously). The article’s third important prevention tip, "do it right,” is about technique and form. However, performing an activity with proper technique is not a simply matter. There are both mental and physical aspects to learning sport-related moves. I know how a single-leg dead lift should be performed, but it takes significant work to gain the strength and balance to accomplish just a few perfect repetitions. Deficiencies and inequalities in muscular strength, mobility, balance, and endurance have prevented me from moving as I wanted or should at various times in my running career, an orthopedic surgeon has explained. So, I unconsciously compensated. When compensated movement occurs repeatedly, body parts and tissues may move in unnatural ways, he said more than 20 years ago, which is what leads to tissue irritation, then inflammation, and worse. A physical therapist further explained that as fatigue sets in during an extended effort proper form is most likely to break down. Near the end of a long race there can be much more wobble in my stride or cycling than at the start, she said. I'll notice a greater ache in one joint or tissue is because it is likely taking the brunt of the beating inflicted by sloppy form brought on by fatigue. And ok, maybe also because I am tired and mostly focused on just finishing, not proper form The key to following this prevention directive, “do it right” is to adhere to a solid comprehensive training program that works not merely on increasing mileage to cover a specific distance. Rather one that builds overall endurance by improving strength, mobility, and balance, and prepares both body and mind for a level of performance that does not risk injury. The last bit of prevention advice “Mix -it -up” supports the above discussion. It makes the point that other aerobic and strength efforts can be substituted for the one that is repeated day after day. Like swimming for running or biking and yoga for strength. To my mind, changing-up physical training to include other types of activities accomplishes two goals in preventing over-use injury:
[The last two article slides cover treatment, a huge topic that will not be discussed in this prevention-focused blog post. ] With fall being a big season for endurance race training, and many athletes gearing up to take on the more difficult portions of their schedules, a bit of a reminder about the risks involved is timely. Webmd.com cautions us to warm up sufficiently, plan training progressions that are graduated, and take a well-rounded approach to training for overall endurance that includes a mixture of exercises. One last piece of advice should be added to the webmd.com list: REST when the schedule calls for a day to recover. More training is not likely to translate to better performance. The best strategy for success in an upcoming competition may be to train to stay healthy to insure participation, rather than be sidelined by injury. RUN & MOVE HAPPY! https://www.webmd.com/pain-management/ss/slideshow-overuse-injuries https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164361/ https://beginnertriathlete.com/cms/article-detail.asp?articleid=2056 RUNNER’S WORLD EDITORS OFFER a convenient tool to guide clothing and gear selection for various weather conditions in an online article “What to Wear When You’re Running.” All that’s needed is to make selections from drop-down boxes that describe yourself and the weather: gender, temperature, conditions, wind, time of day, intensity, and feel.
The article also explains, what experienced outdoor exercisers know, that it’s best to feel uncomfortably cool when starting out to avoid feeling uncomfortably warm during the workout. I’ve heard slightly different versions, but the rule is for runners to add 15-20 degrees to the outside temp to determine what conditions will feel like once your effort intensity ramps up. The temperature increase is likely to be less for walkers, but still should be anticipated. It’s not always possible to fine tune a workout wardrobe for all types of weather. Purchasing clothing that can be “adjusted” on the go is key to making more out of less running apparel items for the upcoming cooler weather months when layering becomes necessary. Dressing appropriately for the outdoors at the start of each session, as the runnersworld.com piece does nicely (it helps you to make inter-run adjustments), is important. However, certain aspects of the weather can change over the course of a workout, making it difficult to evenly maintain comfort levels. Earned Runs offers a little more insight into clothing selection to help you make adjustments during a session (intra-run) with regard to: Wind direction: it is not likely to shift in an hour, but if your body orientation does, the wind will be hitting you at various angles over time. Facing a cold wet wind at the beginning of your run or walk means the opposite will prevail during the return leg of an out-and-back course. Old school advice is to avoid a return leg facing the wind, when fatigue may have set in. Multiple loops of a short course can also work to keep the wind direction manageable. Sun warmth: a rising or setting sun, or a sun that is intermittently obscured by clouds, buildings, or natural features may alternately warm or cool the air and you, changing conditions significantly from those at the start of a run. Precipitation: might not be an issue at the outset of a run or walk, but threatening skies can suddenly deliver moisture during a run or walk, which in cool and windy weather means there is potential for dangerous chilling to occur. Below are a few clothing tips that address intra-run environmental condition changes that may affect an extended long distance outdoor workout. Full Zip Shirts: The runnersworld.com guide says to use a jacket zipper “as a ‘thermostat”-zip up or down on the run, as needed, to stay comfortable.” I’ve found that full zip jackets work better than half or less zipper lengths at warming then cooling my torso, and then warming it up again, whether the jackets are light- or heavy-weight. If I wear 2 jackets because a thin wind and water-resistant shell is needed in addition to a warmer fabric under-jacket, having full zippers on both is most helpful, especially when running course reverses cause wind direction changes. Zippers are pulled up as I turn into a stiff breeze! Sleeveless base layer: When several tops and/or jackets are layered, the armhole region can begin to feel confining and arm swings may become restricted. Starting with a technical fabric sleeveless tank as base can help avoid the pinch of too much fabric in this area as well as overheating. Choosing a tank that’s longer than the items that will be layered over it keeps it from riding up in the back, creating a gap that lets cool air enter. Mittens: Not only do running mittens keep hands warmer in cold, wet, and windy conditions, they generally are less bulky than gloves. I find that thin wind-resistant mittens are more effective than thicker gloves at keeping hands comfortable, neither too cold or too hot, as running conditions change and more or less protection is needed. Hot hands sweat; sweat cools when gloves come off, and hands are once again cold. In my experience, wearing hand covering continuously tends to be more comfortable than cycling between on-and-off. I find that thin wind-resistant mittens help prevent hand sweating. Mittens can be pulled over the long sleeves of shirts/jackets that are designed with thumb holes. If hands warm, thin mittens can be carried and easily pulled on or off intermittently. Ankle/leg warmers: cozy light-knit legwarmers worn bunched around ankles or pulled up over calves can help keep lower legs from feeling jarred and shocked by hard roads and paths on frigid, late fall or early winter mornings. Later on, once snow/rainy season has commenced, the extra light layer can prevent cold road moisture from seeping into socks and the ankle area of tights. Visor hat plus earmuffs: A baseball-style hat with a visor is great at keeping rain, snow, or sun off the face. The hat’s cap protects the top of the head and prevents warmth from escaping, mostly without causing over-warming and sweating. Like the hands, head sweating can lead to uncomfortable cooling-heating cycles. The problem with baseball-style caps is that they don’t offer any protection for ears. Pairing a baseball-style hat with earmuffs (or a head band) does this nicely. The beauty of earmuffs is that they can be adjusted to cover more or less of the ear depending on outside conditions. The biggest drawback is the dorky look this combination generates. One solution is to wear a Stormy-Kromer hat! If you haven’t explored this option and you live in colder regions, check them out. I love mine, the ivory-color one pictured in the image above, featured in a previous blog post. Earned Runs highlights some options on the GEAR LOVE page too. Enjoy the coming cooler Fall outdoor weather in comfort by preparing for intra-run or intra-walk changes with wise purchases! RUN & MOVE HAPPY! https://www.runnersworld.com/training/a20803133/what-to-wear/ https://runningmagazine.ca/sections/gear/running-item-i-cant-live-without-leg-warmers/ https://bestearmuffsforu.com/best-earmuffs-for-running/ http://www.stormykromer.com ![]() WEEK 3 TURKEY TROT 2019 TRAINING STARTS FOR RUNNERS preparing for a 5K race and for WALKERS working toward participating in a 5K and potentially a 10K event as well. Runners who did not start with the optional track day plan but who have reconsidered, or who struggled with the track workout the first two weeks, it’s not too late to get organized. Runners or walkers who have not identified specific exercises to perform during strength sessions, it’s not too late to get organized. The stress of harder training will begin to take a toll on the body later in the program, so there’s still time to form good habits beforehand. Better to skip a walking or running session now to find a track or search for three upper and three lower body strength exercises to help avoid injury. An upcoming blog discussion on the topic of overuse injuries will be posted this week. Most of us have some type of muscle strength deficiency or inequality that places us at risk for injury as training mileage increases. Working to improve strength, especially in the lower body and core helps prevent this from occurring. Cross training, or “mixing-up” types of exercises performed during training is another prevention tactic. Following plan directions and taking time to recovering with appropriate rest days is another way to avoid troubles later in training. Check out the post and the featured article for more insight. 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 2019 Turkey Trot 5K, to be ready for the NEXT RACE. RUN & MOVE HAPPY! Remember, go to the RESOURCES page for all 2019 Turkey Trot related downloads: TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan Calendar TRACK DAYS Schedule MINUTES TO MILES Calculations ![]() TRACK DAY SCHEDULE “DEADLIFTS WORK MORE MUSCLES THAN ALMOST ANY OTHER EXERCISE” SCREAMS text on the demonstration video included in an article by SHAPE.com. by Sara Angle, “How to Do a Conventional Dumbbell Deadlift with Proper Form”.
Muscles targeted by the conventional deadlift, shown in the video, include the posterior chain (glutes, hamstrings, lower back), core, and quads (quadriceps femoris). So, doing just this one exercise gets you more bang for your fitness buck. It’s kind of a fitness buy-one-get-five deal. The move is not complicated, but correct form is essential to prevent injuries from occurring, especially when heavier weights are used. Angle cautions readers to start with light weights and work up to heavier dumbbells. Those wishing to start lifting free weights may find the conventional deadlift an ideal exercise for starting to work on that goal. You may discover you love this kind of strength training. Because mastering the technique and performing it regularly will improve functional strength, it has practical value as well. This article/demo is valuable, to use now or to file for future reference. RUN & MOVE HAPPY! https://www.shape.com/fitness/videos/how-do-conventional-dumbbell-deadlift-proper-form Updated from 2018: IF TRAVELING FOR THANKSGIVING DO YOU WANT TO FIND A TURKEY TROT WALK/RUN FOR WHICH TO REGISTER BEFORE ALL THE T-SHIRTS ARE GONE? Or are you staying home and want to find the best in the region, because family and friends will want to join the fun? There are more scenarios that could describe your situation if it involves finding an event in the future, like coming up in November, or this very next weekend.
You could seek the advice of a runner, walker, or cyclist* in the area. Or visit the local running/cycling specialty store and search for flyers that advertise upcoming events. Most of us would simply search online with basic terms identifying the town, event type, distance, and date. However, here are a few other searchable options that I tested for one specific date November 28 or by entering terms “Thanksgiving Day races” or “Turkey Trot”. I gave each my best effort at searching, only looking to identify foot races, but some sites listed additional sport events. Keep in mind that your search skills may surpass mine, and the specific site will be of greater help to you than indicated by my comments. The idea is that if you try hard, there might be just the perfect event for your purpose in the location, and on the date, that is desired. 1. EARNED RUNS competition bibs are, of course, PERFECT for designing/creating a custom event in exactly the location of your choosing!!! Request them at any time. You will receive 4. http://www.earned-runs.com/request-bibscontact.html 2. Event finder sites: USA Track and Field “Events Calendar” http://www.usatf.org/Events---Calendar.aspx Running in the USA https://www.runningintheusa.com/race/overview Race-find https://race-find.com/races 3. Race management company sites: https://runsignup.com/Races Very good https://localraces.com Okay https://www.active.com/running Limited races and locations searching by date; many more when “turkey trot” is used as search term https://www.eventbrite.ca/ Not easy to use; not well organized by location or date https://search.events.com Not many events; not well organized by location or date https://hub.enmotive.com/events Not many events 4. Specialty store websites (there are, of course, many others; I chose two as examples) Examples: https://gazellesports.com/pages/events Only company sponsored events were listed http://www.fleetfeetchicago.com/races Company site posted the “Chicagoland and Beyond” local race calendar 5. Local YMCA websites (there are, of course, many others; I chose two as examples) Example: ‘Y’ Races in Maryland https://ymdturkeytrot.org/ First ever Thanksgiving race, contested in Buffalo NY 1896! This year‘s 8k marks the 124th annual event. https://www.ymcabuffaloniagara.org/annual-events/ymca-turkey-trot/ 6. Phone apps Kukimbe.com http://www.kukimbe.com/ Not that easy to use. To swipe to get through many events was time consuming. Limited locations to search. Other apps claim to serve this purpose like Race Finder by LocalRaces.com. 7. Miscellaneous BibRave.com race review/rating service https://www.bibrave.com/search A race will only be listed if it has been submitted for review. But this may be of help if the race you decide upon is popular and registration closes quickly. Best to plan early to get reduced,early bird event pricing and be eligible for a t-shirt. RUN & MOVE HAPPY! ![]() WEEK 2 OF THE 2019 TURKEY TROT TRAINING PLAN BEGINS MONDAY. It's only the second week, but you should be feeling good about taking on this challenge! Think back to all the previous times you intended to make a commitment to train for a 5k but backed away. After this 7-day period is finished, training will have started to become a regular part of your days, a habit! By this time you should also be able to recognize whether the plan fits your schedule. The WALKER long sessions fall on Sunday; for RUNNERS, it’s on Saturdays. Shift the calendar week one or more days as needed to make that day enjoyable. If it is, as the 3rd week commences you might start to look forward to those long easy paced walks or run/walks. 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. If this part of the plan is a MENTAL CHALLENGE (you dread working out with your arms, the moves seem too complicated; no runners or walkers you know do them, etc.) why not start with just 2 bodyweight exercises. Bodyweight exercises by definition are performed without 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, then 25, then 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 & MOVE HAPPY! STANDARDIZED VERSUS INDIVIDUALIZED TRAINING TO ACHIEVE MEANINGFUL FITNESS GAINS. Lauren Mazzo’s article for SHAPE.com “Science Found the Best Exercise to Overcome Your Weight-Loss Plateau” reported on research that was featured a January 2017 American Council on Exercise (ACE)-Certified™ item.
She explained a study showing that the bodies of nearly 36% of exercisers following a typica, standardized, moderate-intensity 13-week exercise program that included both cardiorespiratory (aerobic) and strength training did not seem to show the benefits of this physical activity. Specifically, measurement of maximal oxygen uptake (VO2max), a common test to assess fitness level, did not improve. These exercisers were designated “non-responders” by the researchers when compared with exerciser “responders” who showed positive changes in VO2max with training. By comparison, 100% of exercisers who followed a different program, the ACE™ Integrated Fitness Training (ACE™IFT) Model were “responders” who recorded a favorable VO2max change. Measures of body fat percentage, and both systolic and diastolic blood pressure also showed positive changes in this group compared with those of the standardized exercise group. Improvement in other key cardio-metabolic risk markers including waist circumference, high-density lipoprotein (HDL) cholesterol, triglycerides, and blood glucose, was recorded in the ACE-IFT group participants compared with a control group who performed NO exercise during the 13-week study. The difference in results obtained from the standardized and IFT programs, the study’s author indicates in Mazzo’s SHAPE.com article, may be due to differences in intensity at which the workouts were performed. Resistance “multi-joint/multi-planar” exercises in which free weights and machines that “allowed for free motion” were employed in the IFT routines. This type of effort may have forced the IFT exercisers to work harder to achieve higher levels of effort as determined by heart rate targets based on breathing rate (“ventilatory threshold”) calculations. The standardized group performed “single- and multi-planar exercise” on machines only, and exercise intensity was determined by heart rate targets that were based on heart rate reserve (HRR) calculations. The ACE™-Certified report, meant to help ACE Certified trainers be more effective in helping clients see fitness gains as a result of their training efforts, stressed that the results of this study demonstrated the importance of developing personalized programs for individuals. Taking “a more cookie cutter approach will always yield less-than-optimal results”, it advised. Mazzo’s article indicates the way to remedy the problem of being a ‘non-responder’ is to “switch up your workout”. There’s more discussion about how to accomplish this switch-up and links to other DIY advice articles in her SHAPE.com piece. After reading the full ACE™-Certified account of the research it sponsored and checking out the linked articles, exercise newbies might consider consulting a certified trainer for an individualized functional strength program, like the one in the study in which 100% of participants showed positive results. More experienced exercisers may be comfortable with identifying ways to mix-up their current routines themselves, especially if they are not seeing desired cardio-metabolic marker or body composition improvements from workout regimens. Mazzo article offers advice on to increase the intensity of workouts. Below are additional links to routines that might introduce challenging new moves, performed at high intensity. A PDF of the research article published in Journal of Fitness Research is also provided. RUN & MOVE HAPPY! https://www.shape.com/fitness/tips/best-workout-overcome-weight-loss-plateau Resistance bands needed; demonstrated in pictures https://www.shape.com/fitness/workouts/8-resistance-band-exercises-tone-anywhere Outdoor park workout that requires a bench, step, flat rock, curb, monkey bars https://www.shape.com/fitness/workouts/10-new-outdoor-workout-ideas Requires gym equipment to perform entire workout; demonstrated in video https://www.shape.com/fitness/videos/f45-training-hiit-workout-you-can-do-gym http://research.usc.edu.au/vital/access/manager/Repository/usc:21210?exact=sm_creator%3A%22Dalleck%2C+Lance+C%22&collection=usc%3A21218 http://fitnessresearch.edu.au/journal-view/does-a-personalised-exercise-prescription-enhance-194 THIS YEAR'S EVENT AND SOME HISTORY TOO. On Tuesday, September 11, 2019 the morning was a bit misty but not a weather challenge in any way. I woke early to be sure to start the first part of my annual personal event, the Earned Runs ‘Honor Series’ before sunrise. The forecast did not guarantee that the sun itself would be visible, but even seeing pink and golden streaks on the horizon at that time of the morning would be a joy, I thought.
And it would make the 5th year I completed “11K Race to Remember 9/11”, memorable. My strategy was to walk-jog a negative split while pushing a weighted stroller. The tactical plan involved a first mile warm-up, employing a brisk walking pace, and increasing the intensity and speed in miles two and three. After the halfway 3.4-mile marker was reached, I would jog only the downhill stretches until mile 5 had been completed. In mile 6 my plan was to jog intermittently as I could, including uphill stretches, then slow down for the last 0.84 mile. I did it! The second half of the course was completed in less time than the first; the fastest mile was mile 6. All the while I remembered the sacrifice of those lost as a result of the tragedy, back then and even now. I also thought of my children, whose Millennial generation was defined by the events of 9/11/01 and hoped they would be a strong force for good in their lives. The Earned Runs HOME page section that has explained the event and previous experiences now has its own page, THE HONOR SERIES. Check it out if you wish to learn more. RUN & MOVE HAPPY! ![]() WEEK 1: TURKEY TROT 2019 RUN AND WALK TRAINING PLANS START! Tomorrow Monday, September 16 is the first day of both the running and walking 10+week training plans. Runners, if you decide to use the optional TRACK DAY and haven’t yet done so, spend some time today locating a track to use for the Monday workout. This is the second year a WALKING 5K & 10K Training Plan is being offered. It’s for runner’s who wish to take a break from their usual training and for walkers who would like to formally prepare for run/walk events. DOWNLOAD (see below) the plan calendars, track day schedule, and minutes to miles calculations sheet as needed. Explore the RESOURCES website page to find hip-girdle mobility (myrtl’s) routine demonstrations, dynamic stretching suggestions, and strength training exercises. Thanksgiving Day is late in November this year, and I can’t wait! Good Luck to all. RUN & MOVE HAPPY! Run Training Plan PDF Walk Training Plan PDF Optional Track Day Schedule Minutes to Miles calculations sheet ANDREW MERLE SUGGESTS, IN AN ARTICLE FOR MEDIUM.COM, THAT WAITING FOR LARGE BLOCKS OF OPEN TIME TO INITIATE AND COMPLETE TASKS likely leads to decreased productivity, or worse. He feels that many of us tend to squander seconds and minutes, adding up to potentially hours of missed opportunity.
To make the most of these spare moments of 5 m, he says in “How to Maximize Small Pockets of Time”, we must first recognize signposts that mark the beginning of these valuable but often wasted time-pockets. Merle calls them “triggers”. The second key step in utilizing these times he indicates, is to “determine what can be done in these little chunks of time”. Merle provided several examples of how he has managed to reclaim some minutes in his own life. Rather than patiently wait 2 minutes for the shower water to warm each morning, he decided to drop and perform pushups just after turning on the water (his trigger). And instead of letting time pass by while the coffee brews he suggests calling a loved one to make personal contact as soon as the coffeemaker is switched on (the trigger). A third example involves meditation. Time pockets of five or less minutes can be maximized in this fashion, he says. The trick, as Merle says, is to identify specific triggers that will remind us to initiate and complete the desired action. Earned Runs loves this concept. We all might be attempting to do this intuitively, but only on some days, and in a hit-or-miss manner. However, if we commit to finding pockets of times that are currently squandered each day and determine which ones we can regularly use in a productive way, might we also reclaim that time to use for other purposes? Maybe for relaxation or recreation! Let’s say we squeeze 5-minute time pockets of upper body strength work into each of 5 days, totaling 25 minutes per week. That effort normally would consume traveling to and from a fitness facility plus 15-30 minutes of a larger workout, at least 2 or 3 days a week. By getting it done in time pockets, a chunk of at least 30-60 minutes each week could be saved and enjoyed in some other way. [Travel time isn’t counted because we may plan to go to the gym regularly anyway.] Below are athletic and health-related activities that might be performed in 5-minutes or less that borrow from Merle’s inspiration:
Andrew Merle provides motivation to make the most out of small spare moments each day. What he encourages lines up with practices advocated by the current lifestyle organization trend. The foundations of the various organizing systems seem to center on the identification of clothing or household items which are necessary to daily living, then maximizing small storage spaces such that each can be folded or arranged in its own special place. The secret sauce of life organizing starts with uncluttering. Rarely used items are packed up and donated or discarded. In our fitness lives it’s possible that one or two goals that we feel are important to meet for health can be identified, and activities designed to help achieve them fit into small time slots. In this way each will have a place secured in a routine such that repeated performance is possible and progress can be realized. Like Merles pre-shower daily push-ups. He started with the ability to consecutively perform a maximum of 20, and ultimately mastered a whopping 75! These brief activities can involve fitness, meditation, and personal relationship building as described in the article. It’s up to the individual to choose what’s vital. Some might choose sleep, nutrition, or cognitive training. However, it also may be vital to leave some ‘un-maximized’ minutes open, aware of when they occur, and fully savor each unfettered hour fraction. Back in the day, I remember that kindergarten ‘free time’ was the best! Life might be good when it’s organized, but it’s wonderful when enjoyed. RUN & MOVE HAPPY! https://medium.com/@andrewmerle/how-to-maximize-small-pockets-of-time-991cabbc2d3a IT'S TIME TO REPLACE MY SHOES, IT SEEMS, BASED ON THE APPEARANCE OF THE SOLES OF MY HOKA ONE ONE CLIFTON 5 PAIR AND UPDATE THE RESOURCES page information on athletic shoe selection. Those who currently are wearing running or walking shoes during fitness workouts may wish to check the soles of your current shoes. The pattern of wear can provide information about running and walking form. Online shoe guides may help with future shoe purchases, but bringing the old pair with you to a specialty running store for advice can guide your shopping, save time, and be less confusing.
Shoe reviews tend to focus on the latest models and improvements made by manufacturers. Shoe stores tend to have these models on display. It is perfectly fine to ask the store expert if last season's shoe will work as well for you and to inquire about sales. The latest technological advances in shoe design and production will nearly always be more expensive, but not always. The new Rincon by Hoka OneOne™ as reviewed by Runnersworld.com is less expensive than other models. Enjoy shopping. RUN & MOVE HAPPY! https://wexnermedical.osu.edu/blog/what-are-the-bottom-of-your-shoes-telling-you https://www.innovateistore.com/store/blog/2-Innovate-Blogs/Wear-Tear-How-to-Read-the-Soles-of-Your-Shoes https://www.runnersworld.com/gear/a19663621/best-running-shoes/ https://www.hokaoneone.com/womens-road/rincon/1102875.html CHECK OUT THE DRAFTS of the beginner running and walking plans for this year, designed to help first-time runners and walkers prepare to participate in one of the many Thanksgiving Day events to be held across the USA. Not much has changed from 2018. As before, runners have the option of training on a track one day a week.
Earned Runs TURKEY TROT 2019 RUN PLAN Earned Runs TURKEY TROT 2019 WALK PLAN The first day of training is Sunday September 16, 2019, one week from today. A preview of the daily workouts may help some make the decision to start training early with either of these 10+week programs. The running plan was adapted from one developed by Mario Fraioli for Competitor.com. The walker plan was adapted from those offered free online by Hal Higdon. The fact that Fraioli ‘s 5K running plan had a track day scheduled each week was one of the reasons it was selected by Earned Runs for beginners. The TRACK DAY option provides motivation to investigate where to find a regulation track and take advantage of the potential benefits to be gained from feeling comfortable using one to train. The following is an updated explanation for this choice that was initially posted in 2017. “Why TRACK DAYS?” A TRACK IS A TYPE OF FITNESS EQUIPMENT It's more than a facility. Many beginner or would-be runners may not have ever run, trained, or walked on a standard track. They may not know where the nearest or most accessible high school, college, or community facility is located. It may seem to be a training facility that is off bounds to them, and more appropriately used by younger or more ‘serious’ athletes, who are fast, highly competitive, and in top physical shape. I believed this until 2014. The TRACK DAY option provides motivation to investigate where to find a regulation track and take advantage of the potential benefits to be gained from feeling comfortable using one to train. In my experience as a recreational walker and runner, there are three characteristics that make a track a standard piece of equipment that all runners and walkers should learn to use, and consider a training ‘home’. A track is MEASURED, SAFE, and ATHLETIC. MEASURED: Specific distance assignments in a plan can be difficult to mentally assess for those accustomed to ‘just running’ rather than training, especially shorter rather than longer stretches. A car can be used to chart a road course in miles, and a mobile device app to determine shorter distances, but it’s not always easy to be precise with these lesser distances on paths or trails. Marking precise distances by these methods is problematic too, as rarely are there memorable physical features at exact points to help runners visually recall the start and end of a set distance. (“Which tree marks 400 meters?”). If a training plan calls for varying distances the measurement difficulties are compounded. A standard track lap or fraction of a lap is a limited distance that looks the same every time you cover it. Memorizing a series of landmarks isn’t required to determine the exact distance run or walked. Mentally it’s nearly effortless to use. The track’s straight lengths are easily distinguished from the curved ends. The time it takes to cover specific distances is relatively easy to measure with a clock function on a watch or a phone app. Using a track regularly for training may help your body to develop ‘memory’ for different distances too. SAFE: Safety is a life quality that has several dimensions. A running SURFACE can be more or less safe from an injury prevention perspective, especially when workouts will be performed at higher speeds or in adverse weather conditions. A standard running track tends to be even, consistent, textured, slightly cushioned, and appropriately drained. A surface designed specifically for competition is more likely than others to be safe for running faster-paced, precise intervals. A running course can be more or less safe to run or walk from a weather perspective, especially when conditions are extreme or are expected to change over the duration of a single workout. Running or walking multiple loops of a street course has been my preferred approach on such days. Support items can be made available, in a nearby parked car. On extreme weather days in which the air might be hotter, colder, windier, or wetter than is desirable for performance or health, a track may beat a street loop-course because hydrating fluids, nutrition, and dry, cooling, or warming clothes can be stowed in a bag and left in full view at the edge of the track or on bleacher seats, only a single lap away. When a runner/walker is uncertain about being able to complete a given workout in its entirety, especially if longer or more difficult than previously experienced, the track can be a great place to safely test limits of endurance. Personal safety is another concern of outdoor runners and walkers. On a track there is less likelihood of incurring bodily harm from traffic accidents caused by faster moving vehicles on busy city streets or related to low-light conditions. Isolated paths or suburban and country roads are places where expectations of receiving timely assistance from passers-by should be low in cases of emergency. A track can be a top safety choice. However, tracks with poor lighting or in locations out of sight of others, or in high crime areas would not. Check-out the active.com article by Lauren Hargrave, which provides personal safety tips for runners. ATHLETIC: Performing a workout on a track is one way for beginners to feel and act like the athletes they aspire to become. Acquiring this mental attitude will help a runner persevere in the tougher training regimens and possibly adopt healthier eating and sleeping habits. The track is also a user-friendly place to perform pre-run dynamic stretching and mobility routines and to get in post-run static stretches as well as recommended body-weight strength exercises (step-ups and step-downs, dips and push-ups, etc) on benches and stairs. Holding oneself to the rule that you cannot start the running portion of the workout or depart from the premises before completing necessary routines increases the chances that they won't be skipped. In some races the finish line is located on a track and the very last portion of the race includes a partial lap. Performing some workouts on a track can help beginners to visualize a successful goal race finish. Despite the encouragement of Earned Runs, the track may not be a desirable place to train for some. The Track Day Schedule identifies the approximate distances that should be run that day to help you accomplish the session goals without utilizing a track. The minutes-to-miles calculation sheet may be helpful in translating a timed-measured into a distance-measured session. GOOD LUCK! RUN & MOVE HAPPY! https://www.halhigdon.com/training-programs/15k-10-mile-training/intermediate-15k-10-mile/ https://www.active.com/running/articles/6-running-safety-tips |
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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