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THE FOLLOWING ARE ARTICLES THAT MIGHT BE OF INTEREST on topics of nutrition, training, fitness, and technology:
PUMPKIN EATING Pumpkin is not a miracle food cure for hypertension, diabetes, heart disease, immunodeficiency, muscle weakness, poor eyesight, or whatever ails you, etc. Nutrition articles sometimes seem to go over the top in extolling the health benefits of a specific food. However, pumpkin can be an excellent, affordable source of vitamins and minerals in the fall, when fresh brightly colored berries are not available from local farm markets. It's high in fiber, free of refined sugar, and can be used in recipes for baking to add flavor and mistness. SHAPE.com has an article that emphasizes its nutritional features, “7 Health Benefits of Pumpkin that Will Inspire You to Eat More Squash” by Karla S. Walsh. https://www.shape.com/healthy-eating/diet-tips/pumpkin-health-benefits TRACK WORKOUT The track is a kind of a fitness equipment. It can be used in various ways to enliven or increase the intensity of a exercise session. Matt Fitzgerald has devised a descending time trials workout for those who like the track. Begin with 1-2 or 2 to-3 miles of a warmup. Then run 1600 meters (4 laps), paced as if to win this event, followed by 3-4 minutes rest, or about as long as needed to start running again. Resume with another fast-paced, all out 1,200 meters (3 laps) all out run, then 800 meters (2 laps) all out, and finally 400 meters (1 lap) all out. Each run is followed by a passive rest of roughly 3-4 minutes. Check out the article for more explanation. https://running.competitor.com/2018/10/training/workout-of-the-week-descending-time-trials_20960 6 MUSCLES These are six seriously important muscles that are difficult to isolate and strengthen says the article “6 Muscles that you Can’t Ignore” by Bananastock and Ted Spiker, for MensHealth.com. For each muscle or muscle group the piece instructs, how to know, test, and improve it. There are other stretches and strengthening exercises that can be performed if the moves provided don’t seem to work for you. The value of this article is that it raises awareness. https://www.menshealth.com/fitness/a19534281/muscles-you-cant-ignore/ FITNESS TRACKERS Some Earned Runs followers love their fitness trackers, and have encouraged me to start wearing one. To fight dependence on technology in running training I resolved to stop using phone tracking apps. Since switching from running to speed walking, fat tire biking and swimming I have begun to reconsider. It’s more difficult to train ‘by feel’ in these new-for-me activities, so there’s an increasing appeal to again get help from technology in these efforts. There are new wearable tracking products that might serve the purpose. https://www.shape.com/fitness/tips/exercise-heart-rate-training-zones Enjoy the first full week of November! RUN & MOVE HAPPY!
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MEN: NO SHAVE NOVEMBER IS GREAT FOR FITNESS! WOMEN: SHOW YOUR SUPPORT FOR MEN, especially if the guys in your life rallied for Breast Cancer Awareness Month this past October.
Not having to perform this grooming routine each morning leaves more time for men to work out, whether it be running, cycling, walking, or other forms of exercise! According to the organization’s website, “No-Shave November is a month-long journey during which participants forgo shaving and grooming in order to evoke conversation and raise cancer awareness.” The non-profit organization behind this movement, now “10 years strong”, says it is “devoted to growing cancer awareness and raising funds to support cancer prevention, research, and education”. NSN* charity partners include St Jude’s Children’s Hospital™ (charitynavigator.org score 91.4 of 100), Fight Colorectal Cancer™ (96.46 score), and Prevent Cancer Foundation™(91.2 score). The ‘story’ behind NSN is a personal one. Eight siblings of the Hill family in the Chicago area started it in the fall of 2009 to honor their father, Matthew Hill, who died from colon cancer in 2007. If someone is rude enough to suggest that having more facial hair is not a flattering style for you (or your man), righteously inform them that you are/he is doing it not for personal convenience but to benefit others who have suffered and will suffer with cancer. “The goal of No-Shave November is to grow awareness by embracing our hair, which many cancer patients lose, and letting it grow wild and free. Participants are encouraged to donate the money typically spent on shaving and grooming to educate about cancer prevention, save lives, and aid those fighting the battle.” Actually, trimming and grooming is allowed, so you don’t need to go totally native. The website 99centrazor.com takes a semi-serious but at the same time fun approach to explaining the advantages and disadvantages of joining the movement “7 Things No One Tells You about No Shave November”. If you started November 1, strong work! If not; stop shaving this weekend! And consider using the time advantage it brings for exercise, and giving the extra bit of change saved for a donation to charity. RUN & MOVE HAPPY! *No Shave November is not listed by Charity Navigator but posts its financials on the website. https://no-shave.org/ https://fightcolorectalcancer.org/ https://99centrazor.com/no-shave-november/ WEEK 9 TURKEY TROT 2018 Training Plan starts Monday.
RUNNERS, the run: walk workouts this week are the longest in total time sessions you will experience. If running at a 10-minute mile training pace*, 15 minutes of running + 1 minute of walking will very nearly mark a 1.5+ mile distance, the halfway point in a 5k (3.1mile) race. The schedule calls for three, 15:1-minute run: walk cycles next Saturday, November 10. Consider MENTALLY training that day as if you are running the race, to gain confidence. Spend the first 15:1 cycle thinking of it (in your head not legs) as a warm-up. At the end of that cycle, imagine you are crossing the ‘start’ line and run: walk the second 15:1 cycle (in your head, not legs) as if you were beginning the first half of a 5k event. Start at a low easy pace as you will do on race day. After the second cycle, run: walk the third 15:1 cycle (in your head, not legs) as if you had passed the 1.55-mile marker and were speeding up in the last half of the race, headed to the finish line. Remember this is a MENTAL exercise; DO NOT physically move as if you were racing. Save your best for the Turkey Trot. After completing the full 58-minute session, take a moment to reflect on the past months of training and the progress you’ve made. Don’t wait to cross the finish line on November 22 to acknowledge your accomplishment. You have demonstrated the perseverance required to arrive at this calendar mark! In week 10 you will RUN continuously for the longest time periods in the plan, 20 and 25 minutes, without walking. The total time (and possibly total distance) moving will decrease, but you will be maintaining intensity, so technically you will be on a taper! Can you imagine telling the people who know of your running goal that you are cutting back on your timed workouts after the upcoming weekend to rest for best race-day performance. Like a pro! WALKERS, you continue to increase mileage this week that will prepare you to finish a 5k, 8k, or 10k race. Your longest training walk (6 miles) is scheduled to take place at the end of week 10 but the total time spent walking this week is the greatest yet. Depending on pace, the week 9 effort could be the peak. Stay the course and stick with the plan. Continue to stretch and foam roll. Keep your eye on the prize of a victorious finish. What a terrific Thanksgiving Day it will be. RUN & MOVE HAPPY! NOTE: There's still time to request Earned Runs competition bibs (set of 4, free)! RACE DAY: ADVANCE PLANNING FOR YOUR TURKEY TROT Megan Harrington introduces information about race day running/ walking that first time Turkey Trot participants may wish to consider in her article for ACTIVE.com, “How to Run a Better Race.”
Harrington’s race day strategizing includes developing tactical plans for: starting position, pacing, where on the road to run, hill running, and finishing. Although Thanksgiving is several weeks in the future, reviewing the event’s course on line might help decrease last minute jitters for newbies. Obviously, walking or running it in person can further familiarize those who wish to finish with a speedy time. Asking a friend or family member to recall surprises encountered on a first-time run is another way to prepare. If finish time isn’t a concern, planning is simplified, but still important. Note should be taken of packet/t-shirt pick-up time and place, race accommodations for parking, checking clothes, expected weather and potential for taking shelter before and after the race if conditions will be wet or snowy. Seeking advice from event veterans is always helpful. Turkey Trot races are meant to be fun events. Planning ahead can insure that you and your group get to the start line, cover the distance in the expected time period, experience the accomplishment of finishing, and return home to enjoy the remainder of the holiday without significant discomfort or incident. Planning can be one of the most fun aspect of participating in a Turkey Trot; the time has arrived to start! RUN & MOVE HAPPY! https://www.active.com/running/articles/how-to-run-a-better-race? TIME CHANGE SAFETY MESSAGE (2018 UPDATE) The days have more dark hours now that we are into the heart of fall headed toward winter, regardless of how time is kept, by standard or saving method. When we ‘fall backward’ this weekend it means we will be experiencing more darkness in the late afternoon and evening than in the morning.
Beyond this week, the dark portions of the days will lengthen until the middle-end of December. Running/walking/cycling outside on streets, sidewalks, and paths narrowed by piled-up snow or made poorly visible when precipitation falls in the cold air will require taking extra care with and paying attention to safety. Vehicles can’t see us all that well and we also cannot see our way easily. Outdoor exercisers can make themselves more visible, make their way more visible, or do both for protection from harm. Wearing clothes, shoes, or accessories decorated with reflective material is one way to increase the visibility of our persons. Head lamps and clip-on strobe lights can do this for us also. Lights such as these may also be able to illuminate our paths. A YouTube video titled “No White At Night Challenge”, by FlashBrite Reflective Products makes the point of how wearing white to be visible isn’t always an effective strategy. The conditions in which the 7 people in the film are moving forward toward the camera, and are not seen, are unusually dark. Therefore, the demonstration is a bit extreme considering most of us wouldn’t run in a pitch-black area where we cannot see where we are going! But considering the terrible view I get through a cold wet automobile windshield at night, HIGHER visibility is essential for runners, walkers, and cyclists this time of year. Even the act of crossing well-lighted streets can be dangerous, especially wearing dark clothing. Experience has shown me that when driving in the city, it is difficult to see pedestrians who dart into the street between parked cars. It stands to reason that if we choose to share the roadway with autos while exercising it is our responsibility to take steps to be seen. My warning is that tiny strips and dots of reflective material applied or sewn onto shoes, sleeves, hats, and pant legs are probably NOT going to help all that much in making you more visible. There won’t be sufficient time for a vehicle’s driver to see you and avoid a collision. The positioning of this material may render it visible only from the front as you move forward (on wrists, sleeves, hats, headlights) or from the rear (heel, pant cuffs, jacket backs). The ‘high viz’ material may be so small as to appear to be bits of light reflected off nearby objects. Be wary of apparel that has a few dots or dashes of the material on it but claims to be a safety purchase. If you wish to be protected, employ multiple means and be inventive. An intense headlight that shows the way in the dark can be set on strobe/ flash and, when carried in the hand, can be shone in any direction to warn of your approach. Heel flashers can be clipped to the front of a jacket or the back of a hat rather than worn on the shoe. If relying on reflective clothing, make sure the materials cover a large enough surface area that the shine can be seen to bounce with your motion. A moving bigger bright spot will more readily catch the attention of a driver than a small glimmer that seems to be stationary. I walk in very quiet streets in the early morning when drivers are rushing to get to work and not expecting other cars, let alone people, to be on the streets with them. Even in low traffic areas precautions are necessary. You’ll want experiment to find what fits your needs, starting with items within your budget. Nathan Sports has a variety of products that can help in this regard. Other reflective vest products are available that vary in price. Earned Runs recently reviewed the Noxgear Tracer 360 visibility vest, a device with colored light tubing. While supplies last, Earned Runs will mail a complimentary sample of 3M Scotchlite Reflective Material reflective strips to those who request a bib set with a mailing address in the United States. The restriction is due to the higher postal cost of international mail. RUN & MOVE HAPPY! https://www.runnersworld.com/gear/g20843279/12-items-to-keep-you-safe-on-the-roads/ NO WHITE AT NIGHT CHALLENGE By Flashbrite Reflective Products Shows runners wearing 3M Scotchlite reflective materials https://www.youtube.com/watch?v=37U0tQjEkRU https://www.nathansports.com/visibility https://runnerclick.com/best-night-running-gear-reviewed/ EARN YOUR CANDY RUNNING/WALKING, THEN GIVE SOME TO OTHERS We usually overbuy candy for giving to Trick-or-Treaters on Halloween night. I am the one who selects and purchases the brands and sizes that we will have ready in a large bowl near the door. Every year we really, really, hope that there are lots of little ones that come by, with parents standing off a bit, holding flashlights.
And we enjoy the older kids who don’t need the company of moms or dads. They are more mercenary about the holiday and go to neighborhoods that will give up a large haul of candy. Each year a few teenagers will show up on the doorstep, without costumes, somewhat shy but also a little defiant. As if ready to proclaim they are not too old, but at the same eager to see what loot is being given out. We're so happy they still want to participate in this tradition. That is why I buy the full or king-size candy. Snickers, Reese’s Peanut Butter Cups, KitKat Bars, Sweet-Tarts. I want us to get the reputation of being a top house for Trick-or-Treating. HOWEVER, the weather sometimes changes the habits of the parents and children. If a rainy and cold evening, everyone seems to pack into vans and head for high-density subdivisions. I just learned that now there are official ‘safe” trick or treat nights organized by some townships. Parents pull into a parking lot, open the hatch or trunk, and the kids go from car to car, collecting candy from people they know. Or the fire stations host a night for providing games and treats. Which means there are fewer and fewer ghosts, witches, pirates, and princesses ringing our doorbell and going away with candy. Which means it stays in our house. A problem arises because I’ll keep eating it unless it’s given away. Some can be taken to work, but everyone else has their own leftovers to unload somewhere, so it's not always appreciated there. Cindy Ma, the nutritionist who calculated how much walking or running would be needed to burn off fun and snack-size Halloween candy (see previous BLOG post), suggested another more generous way to make our home a candy-free zone. DONATE IT! Ma says, “If the sugar cravings hit too hard, the safest route is to avoid a scenario with you left alone with a bucket full of candy. Bring the leftovers to the office, your dentist, a local charity (think: nursing home, food pantry, homeless shelter) or send it overseas! Sharing is caring!” The link the Ma article provides to “Operation Gratitude Blog” which, in turn, links to a page that maps the nearest drop-off location for the sweet stuff is not active (here is the active link). Upon reading her piece, I recalled a Christmas season years ago that we “adopted” a soldier as a chartable activity. I contacted him and asked what our family could send to make his tour overseas in the Middle East a bit easier. He wanted snacks and candy. After the night’s duty-watch there was nothing to eat; the canteen was closed. Being a mom, I sent candy but included granola and protein bars, peanut butter and cracker snacks, and other items I thought were more nutritious too. The Ma article provides a link to “Operation Gratitude Blog” (here is the updated active link), which has a link to a page that maps the nearest drop-off location for the sweet stuff. Another organization with similar activities is OperationShoebox.com. If donating seems to be an ideal way to avoid having Halloween candy in close reach for days and weeks after the big night, plus do good, THINK & PLAN AHEAD. Buy healthy items a soldier might like, a dentist would think are good for young teeth, or the needy staying at a shelter could find comforting. Now that our home isn’t likely to be welcoming very many trick-or-treaters on Halloween night, my purchases are PLANNED IN ADVANCE to donate to these alternative recipients. It’s a wonderful way to feel included in the holiday and show our generousity. RUN & MOVE HAPPY! http://blog.myfitnesspal.com/confessions-sugar-addict-leftover-halloween-candy/ https://opgrat.wordpress.com/2013/07/18/halloween-candy-for-the-troops/ https://www.operationgratitude.com/ https://www.operationshoebox.com/ “Sumo Squats Are the Best Squat Exercise for Your Inner Thighs” In this article for SHAPE.com Lauren Mazzo describes an exercise that might be easier than traditional squats for some to perform. The biggest benefit to this squat variation is that it targets the adductor muscles of the inner thighs, which often are not worked in moves that activate the frontal (quadriceps) or outer (abductor) muscles of the thigh.
According to the expert quoted in the article, the “sumo squat is a great lower body strength exercise that emphasizes the muscles of the inner thigh, as well as the glutes, quads, hamstrings, hip flexors, and calves.” The wide spread-leg stance with toes pointed outward helps take stress off the knees, which is why I prefer them to traditional squats. Also, the basic version can be done anywhere, if only a few minutes are available to accomplish a mini-workout. Although not ideal, comfortable streetwear can be worn if athletic attire cannot. This exercise can be performed beside the desk at work or in a relatively quiet stairway landing. The article then recommends progressions in which weight can be added; a dumbbell or kettlebell, then barbell. Looping a mini-resistance band around each thigh, just above the knee, is another method of increasing the work performed. MensHealth.com highlights a “4-3-1 sumo squat”, which describes the tempo/timing in seconds of the descent, hold, and ascent steps of the move (lower body in 4 seconds, pause at the bottom of the move for 3 seconds, and return to start position in 1 second). If you need an exercise to add the list of lower-body strength moves in a training program, consider the sumo squat. RUN & MOVE HAPPY! https://www.shape.com/fitness/tips/sumo-squats-best-squat-exercise-inner-thighs https://www.menshealth.com/fitness/a19545543/dumbbell-sumo-squat-workout/ http://www.muscleseek.com/how-to-build-inner-thigh-muscles/ WEEK 8 TURKEY TROT 2018 TRAINING STARTS
Monday is the first day of Week 8 of the 10-week+ plan that ends the weekend before Thanksgiving. There’s a partial 11th week, but is a buffer to help those who need to spend a few days traveling or have a difficult time wrapping up pre-holiday plans. It can be considered a little taper in which you run or walk to stay active before the race. This Monday you may be recovering from early Halloween celebrations that began over the weekend. If you raided a child’s “trick-or-treat” bag, dipped into the supply you plan to give on October 31, or indulged at a party, enjoy the memory of good times. Try to get back to a normal eating pattern that includes nutritious meals and snacks. RUNNERS: Those who partied the weekend and who plan to perform the optional track day schedule on MONDAY will have an opportunity to test how a change in diet can affect the way you feel and run! If the traditional October 31 day will be your "'All Hallow's Eve" and night to enjoy treats, the track work on October 29 will get you in shape for the Wednesday night fun and help you earn them. The longest runs of the plan are scheduled during this week and week 9, your PEAK training effort. After week 9 you will be decreasing mileage prior to the Thanksgiving Day race. When I am struggling through intervals or hills, the second to last effort always happens to be my best. I know I only have one more after it, so I give it all my concentration, and power through it. Try to power through week 8, knowing week 9 will involve your biggest effort. Enjoy looking back during week 10 at the progress you’ve made. WALKERS: You will still be increasing your mileage to the end of the 10 weeks, per the Hal Higdon 10K plan. If you are not intending to cover a 10k distance in your TURKEY TROT event, consider these last weeks as time to build endurance. You’ll be able to finish a 5k or 8K stronger and possibly a bit faster. RUN & MOVE HAPPY! OCTOBER COMES TO AN END SOON, THERE’S STILL TIME TO RUN/WALK/BIKE TO RAISE BREAST CANCER AWARENESS, HONOR AFFECTED LOVED ONES.
I walked rather than ran my annual event, which does triple duty of memorializing my Mom and aunt, supporting my ‘niece’ (“Cookie Strong”), and others, and raising awareness. It’s an early morning effort that starts before the sun rises, on my home lakeside course, where all is quiet after the summer crowds have left. Boats are being hauled out of the water at the marinas and prepped to withstand the winter in dry dock. A few campers are still roughing it at the state park. The setting is especially conducive to remembering and reflecting. This year the weather was clear, cool, and crisp. Perfect. Instead of a 5k, I race walked an 8k distance in preparation for the upcoming Turkey Trot in November. It’s just one month away. My finish time was not great, as the main purpose was not to speed train. Rather it was to contemplate on the strength and courage of beloved women with breast cancer in my life and be thankful for their survival. My sister walked her event yesterday. Good luck, Steph and family, and all others, with your solo or group walks, runs, and biking events! RUN AND MOVE HAPPY! https://secure.acsevents.org/site/SPageServer?pagename=strides_msabc THE NUMBER OF DAYLIGHT HOURS ARE DEFINITELY DECREASING as the calendar days lead us closer to the solstice December 21, the shortest day of the year in the Northern Hemisphere. Whether you exercise outdoors in the morning or late in the day, it’s likely getting darker. Visibility is poorer and it’s time to take action to address safety concerns.
Today’s post highlights a product tested by me for Earned Runs, Noxgear’s Tracer 360. It totally fits the safety needs generated by my early morning habit of walking/training before the sun rises. The Tracer 360 was tested because the measures I had previously taken for higher visibility did not seem adequate for either dark rainy or snowy conditions, soon to be rather regular occurrences. My heel flashers might be hidden from the view of vehicle drivers, coming from either direction, by piles of fallen leaves or plowed snow mounds. The high-intensity white headlight that I carry in hand shows the path ahead but cannot be seen simultaneously from all directions. This quick personal safety inventory indicated that the heel flashers need to be replaced or augmented. The intense, white-light, hand-held device remains useful for showing the way forward and for deterring would-be attackers (shining the blinding light into the eyes of someone intending harm can be a deterrent). Because outdoor exercise apparel can change depending on weather conditions, it seemed that the best safety device would be worn on the outside of clothing. Preferably it would affix to the upper torso and shoulders, so as not to be blocked by low shrubs/plants, waste receptacles, parked cars, and snow banks. The Noxgear Tracer360 promised to fit my ‘darkest hour’ safety requirements. As the name indicates, the wrap-around tubing insures visibility in all directions. The tubing light is intense and flashes one or multiple colors, slow or faster speeds; it can remain one continuous color as well. The adjustable fit waist-band (safety neon green with a reflective center stripe), and tubing fits snugly. The entire apparatus is lightweight. The one issue I encountered was annoyance; the flashing of the frontal tubing was too bright and distracting in the dark. The solution was to change it to a red/continuous setting. Red light is allowed at dark sky parks so it is also environmentally friendly. I can still easily be seen and enjoy the beauty of a quiet morning outdoors. The device is not ‘cheap’ (see GEAR LOVE PAGE, ~ $60 on Amazon.com) but is less expensive than some other options, and completely accomplishes the job of making wearers highly visible from all directions. RUN & MOVE HAPPY! https://www.timeanddate.com/calendar/winter-solstice.html https://www.amazon.com/Tracer360-Visibility-Vest-Medium-Large/dp/B00GI993YG/ref=sr_1_1_sspa?ie=UTF8&qid=1540226760&sr=8-1-spons&keywords=tracer+360&psc=1 FOUR ITEMS THAT MAY BE OF INTEREST + ONE THAT CAN INSPIRE
MEB IN 2020? Is Meb Keflezighi considering an attempt to run in the 2020 Summer Olympic Marathon! Maybe not yet ready for retirement… https://www.runnersworld.com/news/a23610977/meb-keflezighi-nyc-marathon-olympic-team/ WHAT RUNNERS ARE SAYING... 2017 National Running Survey results conducted by Running USA. Mostly women participated (63%). Some interesting data from those who provided information. http://cdn.trustedpartner.com/docs/library/RunningUSA2012/RunningUSA_NRS_2017.pdf FOLLOW UP ON RUNNING /WALKING HALLOWEEN COSTUMES Be prepared to explain what you’re supposed to be, however; for example the metal straw, matcha latte, digital detox, and keto ‘flu’ outfits won't be easy to identify as such immediately. Might be conversation starters at post-Halloween race parties. Very creative ideas! https://www.shape.com/lifestyle/fashion/health-fitness-inspired-halloween-costumes? FOLLOW-UP ON BENEFITS OF SLEEP REGULARITY What if sleep regularity is jeopardized by difficulty falling asleep? This article recommends journal-ing. All it takes is 5 minutes, the author indicates. https://www.shape.com/lifestyle/mind-and-body/journaling-may-help-you-fall-asleep-faster? DIFFICULT TO COMPLAIN ABOUT DIFFICULTIES IN FOLLOWING THROUGH ON TRAINING COMMITMENT These Saudi women are running, starting a “Running Revolution”, according to a Runner’s World Tweet. Inspiring piece! https://twitter.com/runnersworld/status/1050084042689765376 RUN & MOVE HAPPY! "CHECK OUT FREE RESOURCES ONLINE", IS ONE BIT OF ADVICE GIVEN! “Fitness is for everyone, and though costly classes and memberships may work for some, they aren't necessary for getting–and staying–in great shape” says the expert quoted by Jackie Veling in an article for ACTIVE.com, “Creative Ways to Get and Stay Fit that Don’t Cost a Dime.”
The excellent advice given in the article is similar to what you’ll find on the Earned Runs blog. Investigate nearby public parks with benches or playgrounds, community swim and fitness centers, and high school or college athletic fields/track for personal use that don’t require a membership. Map out courses on which to run/walk/hike safely in your own neighborhood, or locate one elsewhere that fits your work schedule. Earned Runs also feels that participating in organized events is not necessary to achieve fitness. To join the broader community of runners, walkers, hikers, and other exercise buffs who regularly take on challenges to achieve fitness goals there is no spending requirement. Training and competing are physical and mental commitments which need not be tied to financial commitments. As the article suggests, free clubs can be a place to start if you desire company and the motivation of others while exercising and training. Specialty stores that carry gear for running, hiking/walking, cycling, exercising, and water sports are a good place to begin looking for such groups. Contact information is likely to be available at the brick-and-mortar store or on the website. It also is not necessary to set competition in a big-name organized event, 6 months to a year in advance, as a goal. Plunking down a high registration fee to participate raises the stakes and the cost of not following through on a goal activity that must take place on a specific date, in a set location. However, unforeseen circumstances can disrupt the best of plans. Being a no-show at an event, for reasons beyond your control can be especially discouraging. As an alternative, committing to a personally designed challenge that don’t bust a tight budget can provide motivation as well. Custom events can be rescheduled in the case of bad weather, family emergencies, or injuries. You don’t need Earned Runs online support and bibs and to create a personal challenge or event. But the bibs and resources are free, and might help you stay and get in shape without spending a dime. The advice given in the LAST SLIDE of Veling’s slideshow piece suggests, “Check out free resources online”. RUN & MOVE HAPPY! https://www.active.com/fitness/articles/creative-ways-to-get-and-stay-fit-that-don-t-cost-a-dime/ WEEK 7 TURKEY TROT 2018 TRAINING STARTS Monday October 22 is the first day of Week 7 of the 10+week plan. It’s also only 1 month until THANKSGIVING DAY!!! Aren’t you glad you started preparing so early? By giving yourself the extra weeks to build up aerobic capacity and endurance, and at the same time stretching, strengthening, and foam rolling, you have decreased your risk of injury and increased your chance of competing on that huge running holiday.
ANOTHER BONUS: you are building a solid base on which to train for other races in 2018. When, you formulate NEW YEAR RESOLUTIONS, you will already have a strong training foundation. The challenges you set for yourself in the coming year will seem less daunting. What would have seemed nearly impossible on January 1, 2018, now may seem like ‘upping your game’ for 2019. Perhaps you’ll want to run or walk a longer distance race in the spring or finish your next 5K with a faster time. Or take up another activity that requires an improved aerobic capacity. Regardless, congratulate yourself on your accomplishment thus far, of perseverance… RUN & MOVE HAPPY! SUGAR SKULLS, ALTARS, CEMETERIES, MESOAMERICAN CULTURE AND RUNNING!
Have you heard of the central and southern Mexico festival, “El Dia de los Muertos”, or “The Day of the Dead”, celebrated November 1 and 2 of each year? The festival coincides with the Roman Catholic feasts of All Saints Day (11/1) and All Souls Day (11/2) which follow Halloween on October 31 (All Hallows Eve). According to the website MexicanSugarSkulls.com, the holiday is a combination of ancient beliefs about honoring the dead and the Catholic feast days, celebrated by the indigenous people living in that part of Mexico. As a young girl I remember celebrating the ‘Saints” and “Souls’ Days of November in church praying with my mother. As an adult I try to continue the tradition because it’s a reminder of the Polish-Catholic culture of my childhood, a throwback memory. Given the current appetite in the USA for the undead of all types and origins, this festival seems an ideal occasion to enjoy another good scare. Like the delicious fright generated by virus-induced zombies of “World War Z” movie, post-apocalyptic, pathogen-born “Walking Dead” of Netflix fame, and the White Walker-created wights in the “Game of Thrones” HBO series based on George RR Martin’s literary invention. Alternately, it seems likely that some would come to embrace a festival celebrating the beloved deceased whom we dearly miss. These tradition-rich Latino holy days have the inherent mysticism, beauty, and heart to bring people of all cultures together in many ways. Some will prefer to center their activities at altars and in cemeteries in the time-honored ways. Other will march in parades, enjoy delicious food, dress in costume, or express themselves artistically. And runners and walkers will create races! In October 2015 I scoured the internet for Dias de los Muertos-related races; there were a few. In 2016, I noticed an attempt to raise awareness, outside of the ethnic communities, of celebrations that included foot races. In 2017, the number of events increased. This year, Active.com is managing a series of events in several cities (Chicago, Hammond IN, Los Angeles).
I think this celebration, a holy day for some, is becoming a holiday celebration for many more, which promises to generate additional run/walk events. Images on race organization websites show there are opportunities to run in costume and face-paint; runners are famous for wanting to express their creativity and sense of style in this manner. In some instances, prizes are promised for those judged “best”. My prediction in 2016 that there would be an increasing number of novel, Dia de los Muertos-themed competitions in the coming years seems to be trending true. Cities in Texas, the southwestern USA, and in the north with large Latino populations have lead the movement, by establishing annual events years ago. Some endurance races may eventually be planned that extend over several days to encompass the entire October 31 - through- November 2 time period (or more convenient weekend dates preceding or following the exact days, like the 4 day series in Las Cruces NM that starts October 25 and ends October 28, 2018 ). https://www.deadrunning.net/day-of-the-dead-series/ The DDLM event in South Beach OR has been changed from a 5k fun run to a serious endurance event that can extend to a period of 2, 4, 6, 12, or 24 hours. Prior to starting, participants can visit an ofrenda (altar) at the start/finish line to “honor their ancestors and loved ones passed on” and leave “flowers, fruits, trinkets, and written messages”, providing a “unique layer of depth, gratitude, and purpose to their endurance run from start to finish.” The website indicates that the “run's finish will be celebrated with an interactive performance of traditional Aztec dance by Huecha Omeyocan, a McMinnville-based group who shares the rich cultural practices of prehispanic Mesoamerican peoples through dance and music.” With the rise in popularity of grueling obstacle course and “sufferfest”-like events, organizers may begin to incorporate punishing elements In DDLM competitions. Early November weather may be cooler, wetter, and inclement but not yet wintery in the northern hemisphere, and thus perfect for completing a toughing workout. Mostly, as the trend shows, there will be short, happy, family run/walk races held to celebrate a beautiful cultural feast, as more of us are given a chance to gain understanding and appreciation of another ethnic tradition. RUN & MOVE HAPPY! http://www.mexicansugarskull.com/support/dodhistory.html https://www.active.com/chicago-il/running/distance-running-races/uno-carrera-de-los-muertos-race-of-the-dead-5k-2018 https://www.active.com/los-angeles-ca/running/distance-running-races/carrera-de-los-muertos-los-angeles-2018 http://dayofthedead5k.com/ http://huaracheturbo.com/event_muertitos_run.php http://houstonfunruns.com/ https://www.eventbrite.com/e/dia-de-los-muertos-dash-tickets-49427680523 https://www.everfest.com/seasonal/dia-de-los-muertos-festivals https://ultrasignup.com/register.aspx?did=58909 https://www.deadrunning.net/day-of-the-dead-series/ THE EARNED RUNS WEBPAGE, “BONE STRENGTH FOR ATHLETES” was established recently to organize information about this health topic on one place. Why might athletes be concerned with this body tissue?
IMMEDIATE RISK OF BONE INJURY With over-training it’s well known that endurance athletes risk all types of injury that can prevent participation in sport, including high stakes competitions. Elite marathoners have been forced to pull out of races due to bone injury. Shalane Flanagan left the field of the 2017 Boston Marathon because of a “back fracture”. Jordan Hasay decided not to compete in Boston in April 2018 because of a heel “stress reaction” detected by MRI. She dropped out of the 2018 Chicago Marathon later in October, because of a new fracture in the same foot. Common sites for stress fractures include the ankle and foot bones, the femoral neck, the and pelvic bones. Stress fractures of the sacrum, a pelvic bone, have sidelined top elites, famously Kara Goucher in 2014, and athlete and coach Mario Fraioli. Some may recognize the name, as Fraioli developed some of the training plans that Earned Runs has adapted for use. Elites are not alone in suffering bone stress fractures. Recreational athletes can incur this type of injury as well. General risk factors include: repetitive, high-impact exercise; significant increase in training volume or intensity; low bone density; “female athlete triad”, and poor nutrition. The first item on the list pretty much includes all endurance runners and high-impact sports lovers The introduction of a small retrospective scientific study published in early 2018 indicates, “Bone stress injuries occur in sport activities with the highest prevalence of injuries in track and field (10-31%)”. Within this group the authors say, “endurance athletes sustain significantly higher bone stress injuries than all other track and field athletes” with most (~78%) occurring in the lower extremity. The study sough to identify a way to predict which athletes might be at risk for long bone (fibula tibia, femoral shaft, and femoral neck) stress injury by examining the relationship between bone and body composition, which had not previously been explored, they claimed. The scientists developed and tested a model utilizing data collected from Caucasian male NCAA Division I athletes. The model took into consideration factors that have been associated with stress injury, like bone mass density and body composition measures (low body fat percentage, low muscle mass, and low body mass index), and total upper body mass. The authors felt that study results did not allow their prediction model to be put into practical use without further evaluation and in a large study. However, the aim and outcome of this research emphasizes that there is much to be learned about the potential relationship between bone composition and other factors that appear to increase or decrease stress fracture risk. Not just in long bones of the leg, but other sites. Not just in white, male, college endurance runners, but in competitive and recreational athletes of both genders, and in multiple age and racial/ethnic groups. IMPACT ON FUTURE BONE HEALTH We learned from the article featured in the blog post “SCIENCE FRIDAY: BONE HEALTH BASICS II” [“MECHANICAL BASIS OF BONE STRENGTH: INFLUENCE OF BOME MATERIAL, BONE STRUCTURE AND MUSCLE ACTION” by N.H. Hart, S. Nimphius, T. Rantalainen, et al] “Accrual of bone takes place most rapidly in the teenage years, culminating in the third decade of life to achieve peak bone mass.” After that peak point, bone mass is maintained or potentially lost. Its seems logical that athletes in the critical years of bone accrual (the teens and 20’s) would be helped immensely by taking steps to lessen the effects of specific training, dietary, and other life practices which are identified as being detrimental to the building of bone. Beyond this period, harmful practices that contribute to bone loss can be avoided to preserve bone health into future decades, with the purpose of preventing stress fractures and the medical conditions of osteopenia/osteoporosis and, ultimately, frailty. Key to building and preserving bone is learning what is currently known about these processes. It’s clear there is much for science to discover, including the best methods of measuring and models for predicting . The reason why athletes should be concerned about bone health is that their immediate and distant future participation and enjoyment of sport, and general good health as well, may depend upon knowing and then acting upon such knowledge. And perhaps asking for more high-quality research that broadly studies all of us. RUN & MOVE HAPPY! https://running.competitor.com/2018/04/news/pro-dathan-ritzenhein-no-longer-competing-at-boston_170180 https://www.flotrack.org/articles/5061579-shalane-flanagan-withdraws-from-boston-marathon-due-to-back-fracture https://www.flotrack.org/articles/6250225-jordan-hasay-opens-up-after-withdrawing-from-second-marathon-in-5-months https://www.emedicinehealth.com/stress_fracture/article_em.htm https://www.athletebiz.us/blog/sacral-stress-fractures/ https://www.sportsmedtoday.com/stress-fracture-va-60.htm http://www.sjosm.org/article.asp?issn=1319-6308;year=2017;volume=17;issue=1;spage=1;epage=6;aulast=Vasiliadis https://www.pubfacts.com/detail/30169347/A-Simplified-Prediction-Model-for-Lower-Extremity-Long-Bone-Stress-Injuries-in-Male-Endurance-Runnin science_friday_bone_health_basics_partII |
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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