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TRY USING OR GIFTING A DOUBLE-DUTY CERAMIC MUG There’s something about an ‘away’ cup of coffee or tea that can take away from my enjoyment of that hot beverage. A single-use paper or, shudder, Styrofoam container with a plastic top is the least appealing but does serve an important purpose on the road, when a non-disposable portable insulated version isn’t available. A stainless-steel mug has a hefty feel to it but in cold weather, drinking from one seems to magnify the chilliness of the day. Plastic or poly-resin mugs don’t recreate the cozy experience of a ‘home’ ceramic cup for me either.
Several years ago, I was generously gifted with a tall, handle-less, ceramic travel cup that helped me to enjoy home-brewed coffee in the car. Because it’s breakable it isn’t practical for all purposes and situations, but works for days when I drive to a favorite long-run course, an errand or appointment destination, or an airport pick-up/drop-off. It was my daily companion when I commuted 100 miles, each way, to and from work. The secret to making it my cherished and familiar travel buddy? I use it every day at home too, minus the travel top cover! Because I love the way it keeps my coffee warm as I rush around the house in the morning. The tall and narrow shape allows me to partially fill it, as many times as needed, without the beverage cooling too quickly. It happens to be a Starbucks™ cup, but any ceramic brand would work. If you’re a runner/walker, a ceramic Home & Away cup can be a self-reward for accomplishing a goal. It can serve as a piece of ‘equipment’ to encourage taking on a challenge that requires an early start. Or a thoughtful gift to another runner/walker. The least expensive of these items are not branded or are plain. The upcoming holiday season is a good time to find special gift versions of ceramic cups especially from Starbucks. There is a traveler collection that will appeal to those who love a certain US state or city. Other collections tend to be costly, especially if there is gold/metallic or crystal embellishment. It was difficult to pick just one favorite design from the traveler collection to post. Virginia has a snowy seasonal look, so it was chosen. Search a bit if you’re looking for something that might be more special to you or the person being gifted. There’s a “Material” drop-down box on the linked page that lists most locations honored with a custom look. Try enjoying your coffee at home and then take it on the road in the same mug, if you like a ceramic cup. It’s my favorite way “to-go” to my away running course. RUN HAPPY!
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![]() ARE YOU READY? Not sure whether you’ll participate in a Turkey Trot event this year? Or have you been training to run or walk a first 5k since September? Have you identified one near home or the location of the dinner you plan to enjoy that day? Do you plan to use Earned Runs bibs in a custom designed friendly competition? Why all the questions? Because it’s November and time is running out to put plans in place. An article by Jenny McCoy for RunnersWorld.com, “How the Turkey Trot Became the Most Popular Race in America,” might inspire some to get going. Buffalo NY has a solid place in the history of the event, as it held the first TT in America in 1896, sponsored by the YMCA. It was an 8K, not the shorter 5k that is popular today. The article explains how the tradition grew and expanded. One historical fact jumps out: women were not allowed to run the Buffalo race until 1972!!! It had not occurred to me before reading this piece that women were excluded from this (and probably other) holiday event for so many years. It makes sense that 1972 would be the year the race opened its gates to female runners: in April that year women were finally included in the Boston Marathon. Until recently I felt I could not participate in TT fun because we ate an early afternoon big family dinner, and preparation efforts prevented a break to race. Very much enjoying all the cooking, baking, and table decorating craziness that went into creating a memorable and yummy celebration, I did not wish to mess with the process. One of the reasons Earned Runs was founded was to find a work-around to my dilemma in such circumstances. I love my bibs; officially now I run or walk a TT every year now. Are you fired up yet? The RW article includes a link to its Race Finder site to help you locate a holiday race nearby. This post has a link to the REQUEST BIBS page. Four Earned Runs 'Turkey Trot' stickers are included, which are also free. Still need encouragement? What if you knew costumes were common and welcomed at Turkey Trot races? The RW piece also includes a link to the article “10 Delightfully Weird and Wonderful Turkey Trot Costumes.” They are truly unique and wonderful. I was initially a bit disappointed, when I checked on line, that ready-made store-bought costumes are sold by at least one company. However, if commercial costumes increase enjoyment and participation, it’s a good thing. So, start planning. If you're involved in preparing dinner, REQUEST Earned Runs bibs. RUN HAPPY! https://www.runnersworld.com/thanksgiving/how-the-turkey-trot-became-the-most-popular-race-in-america https://en.wikipedia.org/wiki/Boston_Marathon https://www.runnersworld.com/race-finder https://www.runnersworld.com/thanksgiving/10-delightfully-weird-and-wonderful-turkey-trot-costumes https://sparkleathletic.com/thanksgiving-running-costume-round-up/ VETERAN’S DAY: NOVEMBER 11 This federal holiday “pays tribute to all American veterans–living or dead–but especially gives thanks to living veterans who served their country honorably during war or peacetime”, according to History.com.
It originated as “Armistice Day” on November 11, 1919, the 1st anniversary of the end of World War I which officially occurred on that date in 1918, at the “11th hour, of the 11th day, of the 11th month”. For this reason, the United States holiday occurs near the same dates as Canada’s Remembrance Day and Britain’s Remembrance Sunday, which also honor soldiers who fought in the “war to end all wars”. It became a national holiday in 1938 and was renamed as Veterans’ Day in 1954 after the Korean War*. Although Veteran’s Day is geared towards giving thanks to LIVING service members and veterans, the information below introduces you to a group that was founded to help the surviving family members of fallen military. Earned Runs reasoning is that some active duty and retired service personnel, and those who love and wish to honor them, may want to become part of this effort. Especially if there are events scheduled for Veterans Day 2017, which happens to fall on a Saturday when local weekly running meet-ups are held. Runner’s World recently posted a story about how running helped a young widow, Krista Simpson, to heal from the heartache of losing her U.S. Army staff sergeant husband to an IED-related accident, while he was deployed in Afghanistan in 2013. The story introduces readers to a special running group, formed in Olympia WA by another Army widow, wear blue: run to remember. The wear blue group, the RW story relates, says that it “runs for three reasons: the fallen, the fighting, and the families” and honors “the service and sacrifice of the American military”. You can learn Krista Simpson’s story in the RW article. The non-profit running community featured in the article explains on it’s website that wear blue: run to remember, acts as a “support network for military members and their families; it bridges the gap between military and civilian communities and it creates a living memorial for our country’s fallen”. Member athletes come together weekly to “honor the fallen and train for endurance events”, which, according to the History page, include the Rock ‘n’ Roll Marathon series, the Army Ten Miler, and the Marine Corps Marathon. There’s a specific ritual observed at the start of each training run, known as the Circle of Remembrance, which involves calling out the names of those who were killed on that weekend, over the past 13 years wear blue says it has active chapters at Joint Base Lewis-McCord, WA, Springfield VA/Washington D.C., and Fort Bragg NC. Other meet-up locations can be found across the country, and are listed by region/state. You can read more about the history of this group, it’s official event activities, programs, and merchandise, and how to become involved. Although there’s a link to enable donations, wear blue states it doesn’t pressure its members to bring in funds; “participants are never asked to raise money to run” **. The wear blue group indicates it is “all-inclusive”. It doesn’t seem as though runners need a military connection to join. RUN HAPPY! *MORE VETERANS DAY HISTORY: Observance was changed for several years to a set date in October from 1971 to 1977. President Gerald R Ford signed legislation returning it to the original observance in 1978, preserving the significance of that date. It’s often said there is some confusion of Veterans’ Day with Memorial Day. However, since the name of the May holiday implies it memorializes American military members who lost their lives In service to the country (“memorial”), it should easy to recall that November 11 is a day to pay tribute on to ALL American veterans, especially those living veterans who served honorably in peacetime or war. **A check of wear blue: run to remember on CharityNavigator.com shows it is not eligible to be rated by this watchdog entity. http://www.va.gov/opa/vetsday/vetdayhistory.asp http://www.history.com/topics/holidays/veterans-day-facts https://www.runnersworld.com/the-human-race/running-to-heal-from-lifes-greatest-loss http://www.wearblueruntoremember.org/history http://www.wearblueruntoremember.org/meet-ups https://www.charitynavigator.org/index.cfm?bay=search.profile&ein=272165561 STORY OF VICTORY FROM WHICH TO LEARN Shalane Flanagan came back from an injury that kept her from running the 2017 Boston Marathon to win the TCS™ NYC Marathon. She is the first US woman to take the top spot on the podium in this race since 1977.
If you did not watch the TV broadcast, there is a recounting of her victory in a NewYorkTimes.com article. In a February a Runner’s World article by Erin Strout, the then 35-year old explained what she thought brought on a fracture in one of the bones of her pelvis, in the area of her lower back. A big snowstorm in Portland OR, where she lives and trains, led to her running on slippery roads and a treadmill. A feeling of achiness and stiffness in the area of her sacro-iliac joint was the first sign of trouble that persisted but was “manageable”. Flanagan describes it as, “typical symptoms of when people run on a treadmill a lot – lower back achiness”. She reports having good and bad days until an episode of prolonged sitting (flight to Japan for a half marathon) nearly left her unable to walk. An MRI study and a bit of time were required before a diagnosis was made and the treatment prescribed, which included being off her feet and cross-training. She said in the article that she had probably not taken a break since 2007, and a vacation since 2010. So why focus on her injury, roughly 10 months ago, and recovery now that she’s come back in such amazing fashion and won her first major marathon? When interviewed after her 2:26:53 finish, she seemed to be saying that in retrospect, having the rest time helped her more that she could have known it would at the time she dropped out of Boston in February. This is my personal recollection of her interview, I haven’t yet found news items posted that quote her to check the accuracy of my memory. However, it occurred to me at the time that her reflection was worth a few minutes of consideration by non-elite runners like me. The RW story of her journey through injury and recovery, when she admitted feeling “a little lost” at the time, to the victory in NYC, might be a tale of caution and hope for us. Telling us that not taking an extended break from hard training for years, not even a vacation, is risky behavior. That abruptly changing an aspect of training, like running surface, may not be safe. That in making the decision to completely rest from running we could be saving ourselves for a future personal victory. That cross training can help us maintain aerobic fitness for a few weeks to months and beyond. And that we can hold on to our dreams. Watching Flanagan after mile 24 was a joy. Not since 1977, when Nikki Gorman earned the laurels, had an American woman won this marathon. If you remember that 1972 was the first year that females were allowed to compete in this race, it truly has been an American drought! The Kenyan runner Mary Keitany, hoping to make this her 4th consecutive first place win in NY came in second; Mamitu Daskas from Ethiopia was third. Other female American top 10 finishers were Allie Kieffer (5), Kellyn Taylor (8), Stephanie Bruce (10). . Men’s results: Geoffrey Kamworor, Kenya(1), Wilson Kipsang, Kenya (2), Lelisa Desisa, Ethiopia (3), Lemi Berhanu, Ethiopia (4). Americans Sadrack Biwott finished 10th, Meb Keflezighi 11th, Jared Ward 12th. Complete results are on the official race site. Congratulations to everyone who participated! RUN HAPPY! http://www.espn.com/sports/endurance/story/_/id/21300311/shalane-flanagan-becomes-1st-american-win-women-new-york-city-marathon-1977 https://www.runnersworld.com/boston-marathon/flanagan-on-her-injury-never-take-a-ferrari-off-road https://www.nytimes.com/2017/11/05/sports/nyc-marathon.html https://www.tcsnycmarathon.org/about-the-race/results ![]() WEEK 9 TURKEY TROT 2017 WITH TRACK DAY 5K Beginner Training Plan starts Monday. The run: walk workouts this week are the longest in total time 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 3 x 15:1 minute run:walk cycles next Saturday, November 11. If you want to MENTALLY run through the race as you train that day to gain confidence, spend the first 15:1 cycle thinking of it, in your head not legs, as a warm-up. After that, imagine you are crossing the ‘start’ line and run:walk the second 15:1 cycle (in your head, not legs) as if you were in first half of the 5k event. Run:walk the third 15:1 cycle (in your head, not legs) as if you passed the 1.55-mile marker and were 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. Once you have completed that last long 58-minute training run:walk, look back over the past months and see the progress made. You don't need to wait until crossing a finish line to acknowledge an 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 you’ll technically 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! Stay the course, stick with the plan, and keep your eye on the prize of a 5k finish. What a terrific Thanksgiving Day it will be. RUN HAPPY! NOTE: There's still enough time to request Earned Runs competition bibs (set of 4, free) and a free set of Turkey Trot stickers! IT'S NOT TOO LATE! MEN: NO SHAVE NOVEMBER IS GREAT FOR RUNNING!
WOMEN: Support men in this; many rallied for breast cancer awareness in October. Not having to perform this grooming routine each morning leaves more time for for men to run! 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.” 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 benefit but for others that 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. Donate the money you typically spend 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. If you started Novemebr 1, strong work! If not; stop shaving this weekend! RUN HAPPY! https://no-shave.org/ (post updated from October 2016) IRON STATUS MEASUREMENTS IN ELITES A glance at the title of a research article abstract, “Incidence of Iron Deficiency and Iron Deficient Anemia in Elite Athletes and Triathletes” led me to believe the results were going to be somewhat predictable. Women would likely show lower values in lab tests that measured iron status than men, due to their periodic blood loss from menstruation.
However, research from the University of Guelph in Ontario revealed that triathletes and runners of both genders had a HIGHER incidence of having at least one episode of iron deficiency (low serum iron value) than what had previously been reported in the scientific literature for endurance athletes. Surprisingly, it was MALE elite triathletes and runners who had a higher incidence of iron deficiency anemia (low blood hemoglobin levels) than their female counterparts. About 88% of male triathletes had at least one low blood hemoglobin value compared with about 33% of male runners, 20% of female triathletes, and 0% female runners. According to the data, “although the athletes were appropriately treated with oral iron there was no observed correlation between iron intake” and the blood test levels. Before discussing more results let’s first learn a little more about iron deficiency (ID) and iron deficiency anemia (IDA) as defined in this research study, and the methods employed. Elemental iron in the body is bound to proteins, mostly found within certain cells and tissues. In red blood cells (RBCs), it is held within hemoglobin molecules, in skeletal muscle cells within myoglobin, and in the spleen stored as hemosiderin. A very small amount of iron circulates in the blood serum bound to a protein called transferrin. Iron deficiency (ID) in this study was identified by the finding of a low blood serum iron level. Iron deficiency anemia (IDA) was identified by finding a low blood serum iron level PLUS a low hemoglobin level, reflecting a low number of RBCs, within a SINGLE (the same) blood test. The article explains, “Iron is an important element that makes up the ‘heme’ molecules of hemoglobin within red blood cells” allowing them to bind and transport oxygen to tissues for use. In anemia, defined as too few RBCs, there is too little oxygen-carrying hemoglobin and therefore not enough capacity to deliver oxygen to the tissues. This can have an adverse effect on athletic performance*. To make matters worse, “endurance athletes are often thought to be at increased risk of ID and IDA”, the authors tell us, through several possible mechanisms**. Methods: In this study, the four groups of subjects included a total of 38 elite runners (25) and triathletes (13), between the ages of 21 and 36 years of age, who had had blood drawn between spring 2009 and fall 2015. They were male (16) and female runners (9), and male (8) and female triathletes (5). All athletes resided in Canada, were affiliated with elite training centers there, and had “competed minimally at a national level (3) and the majority competed internationally (35)” No race/ethnicity information was provided. The total number of serum iron and hemoglobin lab tests performed for each group was identified, but there was no information on the frequency of testing or the number of tests per individual subject (did each person have one or multiple draws, how often, and for what reasons?). Athletes completed a written questionnaire about oral iron supplementation after the collection of blood data. Reports were collected about iron infusions or injections. Results and discussion: In addition to the findings that pertain to ID and IDA in the four groups of athletes, it was found that “most athletes maintained weekly iron supplements over time.” As stated above, the research paper did not find that iron supplementation correlated with serum iron or hemoglobin levels; there was no evidence that taking supplements improved iron test results! The scientists thought it was possible that oral iron dosages were too high, and that the larger amount taken daily may have had the effect of decreasing intestinal absorption rates (a natural response that protects the body from harmful iron overload). The recommended allowance for iron is quoted as 18mg/d for women and 8mg/d for men, with an upper limit set at 45mg/d. Athletes in the study were taking from 2 to 158 mg/d (on average, 80mg/d). Scientists in this study cited evidence from other research that suggested taking lower doses (40-60 mg/d), may be one way to help increase absorption of supplemental iron. Another potentially beneficial tactic, they proposed, would be to take supplements in the morning before workouts. Their thinking is that greater “training volume or multiple high intensity workouts within the same day" might be blocking iron absorption. There are more complicated details that won’t be discussed here. Like nearly every research study, this one's design has ‘limitations’ which also means there are limits to what we can conclude about the findings. The authors mention that the retrospective nature of the work did not provide them with specific quantifiable information in such areas as dietary intake, training loads/performance, and menstrual/health history in women. For example, we don’t know from this study if there were differences in lab results between red meat-eaters and those who obtain iron mostly from plant sources or supplements. The main message, in my opinion, is that non-elite athletes who repeatedly train for and compete in endurance events, especially triathlons, might wish to check measures of iron status as part of an annual physical. Iron deficiency and iron deficiency anemia may be more common than previously demonstrated. Men might consider themselves at equal or greater risk for this nutritional problem, for uncertain reasons. An unexplained decrease in performance, or undue fatigue or tiredness in training could be worthy of investigation. Also, we are reminded that supplementation may not be the answer to all nutritional needs, and that more is not necessarily better. In the words of the researchers, “Ensuring sufficient dietary intake of heme iron, as well as adequate calories from a NUTRIENT RICH DIET to ensure energy balance as often as possible, is likely the BEST FORM OF PREVENTION”. RUN HAPPY! MORE SCIENCE for those who crave it: *Anemia has the opposite effect on athletic performance as the drug EPO. Erythropoietin (EPO) is a naturally-occurring body hormone that stimulates the production of RBCs as needed to keep levels within the normal range. In the world of competitive sports, artificially manufactured EPO is considered to be a performance-enhancing drug, banned from use by athletes. It can boost the number of RBCs carrying oxygen to muscles, thereby improving aerobic capacity. Taking the drug EPO is a medical form of illegal blood doping. Thus, iron deficiency anemia represents the nearly opposite condition, red blood cell depletion. **Mechanisms for increased risk of ID and IDA in endurance athletes proposed in the article include: 1) destruction of RBCs within very small blood vessels due to repeated foot-strike trauma, 2) poor blood flow in body organs, 3) bleeding from stomach lesions caused by frequent use of non-steroidal anti-inflammatory medications, NSAIDS, 4) loss of iron through urine related to poor blood flow in the kidneys, and 5) iron losses in sweat "Incidence of Iron Deficiency and Iron Deficiency Anemia in Elite Runners and Triathletes". Coates, Alexandra BSc; MountJoy Margo MD PhD; Burr, Jamie PhD Clin J Sport Med. 2017 Sep;27(5):493-498 https://www.ncbi.nlm.nih.gov/pubmed/27606953 https://www.verywell.com/epo-and-blood-doping-in-sports-3120522 https://www.webmd.com/a-to-z-guides/tc/iron-deficiency-anemia-topic-overview https://en.wikipedia.org/wiki/Hepcidin
THE HAIR OF SWIMMERS, RUNNERS, WALKERS, AND EXERCISERS can take a beating any season of the year. With sweating during fitness activities comes the necessity of washing and drying it more frequently. The head heat and moisture generated while running and walking in cold and wet weather while wearing a hat sets it close to the scalp. Not a great look if there are errands to run, people to see, places to go afterwards. So, there’s a lot more manipulation that occurs to make hair more presentable in public after workouts.
I would say the effect of intended exercise on my hair is a major determinant of when I’ll get it done, and somedays if I’ll do it at all. Cold and wet weather does make the hair issue worse for me; others find it’s dry heat. Regardless, the increased washing and drying in this season make my hair even more difficult to style, which leads to more hair tool and product use. To break this vicious cycle, I have found a great moisturizing hair mask that’s not too pricey and is available at several of the grocery stores I frequent. Most importantly, my locks are showing so much improvement that my hair stylist asked what product I was using! It’s MAUI MOISTURE, Heal and Hydrate + Shea Butter Hair Mask, for Dry and Damaged Hair. The product description says it’s made with aloe juice as the first ingredient. Other ingredients are coconut and macadamia oils. The label promises there are NO: silicones, parabens, gluten, SLS, sulfated surfactants, or synthetic dyes. There are additional claims that MAUI is a “wholesome beauty” product. The Environmental Working Group (EWG) has not reviewed it. Before swimming in the evenings, I put a bit on as protection against the chlorine and then a swim cap. Afterward I rinse in the shower and put on a bit more. After a morning strength workout, I clean up and shampoo/condition as usual. Of course, each day isn’t the same, but I try to work in an overnight hair mask ‘treatment’ at least once a week. My hair looks so much better that sometimes I can air-dry it and not mess with all the heat and smoothing equipment. If you have similar issues and don’t wish to spend much on a treatment, try MAUI MOISTURE*. Love another product that works well?. RUN HAPPY! *Those who tend to have sensitivities, try a bit on the skin inside of your elbow 24-72 hours in advance (see WebMD patch test directions) . Perhaps read more reviews; some are below. https://www.ewg.org/skindeep/search.php?query=Maui+Moisture+hair+mask&h=Search#.We9FQkzMw1g https://www.webmd.com/beauty/skin-reactions#1 https://www.type4naturals.com/5-things-make-love-dislike-maui-moisture/ https://www.influenster.com/reviews/maui-moisture-heal-hydrate-shea-butter-shampoo KNEE CONDITIONING: AMERICAN ACADEMY ORTHOPEDIC SURGEONS
PROGRESSION TO TRAINING WITH WEIGHTS INCLUDED Have you ever wanted the help of a physical therapist (PT) to design a basic program of exercises that will maintain knee health? If you’re not injured, this can be difficult. A doctor’s prescription is required most often, unless the PT facility is geared towards supporting the training of well athletes. I found a PT center like this several years ago and paid a fixed fee for 2 visits. First, a comprehensive evaluation was performed by the team (2 physical therapists and 2 trainers, each with different areas of expertise). Then, exercises were prescribed and demonstrated. Finally, I learned how to do them with supervision. The follow up was scheduled for a progress check. It changed my approach to running and helped me see myself as an athletic. I learned about warm-ups, stretches, mobility and strengthening. None of the routines involved high impact movement. Many were performed lying down, or started from the plank position or on hands and knees. Some used resistance bands. The balance exercises required standing, mostly on one leg at a time. Attention was paid not just to the lower body, but hips, core, spine, and upper body. It could have been that what I was prescribed were age-appropriate. Perhaps all the exercises were ‘safe’ so that, as an older 50+ athlete, I would not hurt myself at home. But in continuing to research the literature and read about training for running, I realized it was common that some workouts recommended for elites and professionals were low on the side of drama, and high on technique. For running (and possibly other traditional sports) the training has evolved to reserve joint-taxing workouts for those that are designed to specifically improve sport performance. All other workouts take the burden off the bones and joints and work on improving soft tissue (muscles, tendons, ligaments, fascia) function and health. High intensity workout systems often combine aerobic with strength training and involve transitioning quickly through sets of enthusiastic movements. New forms of fitness sport competition have emerged as a result of their immense popularity; the Reebok™ CrossFit Games is an example. Outdoor obstacle course challenges like Spartan, American Ninja Warrior, and Tough Mudder require similar all-around athleticism. It seems that for ALL ATHLETES there are times when simple conditioning exercises might be appropriate and possibly preferred. For recovery after a tough competition, return to training after injury or a long absence, preparation to take on a new sport activity, or as a joint-preserving strategy within an aggressive training plan. Exercises which emphasize maintaining proper form, are low impact and designed to be performed slowly, with positions held for a few counts. And deemed safe by orthopedic surgeons and the physical therapists who help their patients return to full function. Recently I happened upon a set of conditioning programs from the American Academy of Orthopedic Surgeons, last updated in 2012. I was looking for knee exercises I could use in recovery. The knee conditioning program exercises include some I had been given at the training facility and some prescribed at PT for a soft tissue problem (bursitis) about 7 years ago. They are all very safe and rather boring. I can’t imagine them being set to music but possibly binging on shows while doing some of them. There is a progression from warm-up to stretching to strengthening work. The site has other conditioning programs for the spine, hip, shoulder, and foot and ankle. All describe: main muscles worked, equipment needed (not much), repetitions and times per week to be performed, step by step directions, and tips. There are graphics depicting movements. One of the BEST aspects of the equipment/directions is that a PROGRESSION to greater difficulty is explained. In some instances, weights are recommended, providing subtle encouragement to work harder and easy instructions on how to convert bodyweight exercises those that employs weights. Most of these are not complex exercises, only a few muscles are targeted, but they can be useful when incorporated into an overall fitness program. The saying is, “The best diet is one that you stay on”, so it follows that “the best exercise is one that you perform”. Of course, if you are injured, doctor’s orders MUST be obtained and followed with regard to exercise*. The PDFs are now posted on the RESOURCES page. RUN HAPPY! *The AAOS site advises: “After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities. This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goal.” http://orthoinfo.org/PDFs/Rehab_Knee_6.pdf (on the RESOURCES page too) http://orthoinfo.org/topic.cfm?topic=A00672 https://games.crossfit.com http://www.ninjawarrior.info NEED A LAST-MINUTE HALLOWEEN COSTUME THAT IS EASY TO RUN IN TONIGHT? Runnersworld.com posted an article in 2015 that might help you, "Top Halloween Costumes and How to Run in Them" by Brian Dalek and Kelley Gaston.
If this is the first thought you have given to a costume this year, perhaps next Halloween you will start earlier. These costumes might provide inspiration. My favorites are the Minions, Orange Is the New Black and Princess Leia, which women are shown wearing. There are some ideas for men too. Others that might be easy to assemble by tonight are identified in a post of RunToTheFinish.com, “16 Race Costume Ideas” by Amanda Brooks, and include Waldo (of the books, "Where's Waldo"). Not in either article, but something I Googled, is Forrest Gump in his bearded, cross-country, running days. A quick homemade idea from years ago, is to wrap head an arms in gauze bandages and go as a mummy or an injured person (plus 'blood'stains). Have fun and stay safe tonight! RUN HAPPY! https://www.runnersworld.com/racing/top-halloween-costumes-and-how-to-run-in-them/ https://www.runtothefinish.com/race-costume-ideas-and-tips/ http://tweeting.com/wp-content/uploads/2013/10/Forrest-Gump-costume.jpg NOT JUST FOR WEIGHT LOSS
SINCE STARTING THE ‘HOUSE CUP’ CHALLENGE* in early October I’ve learned it can be more difficult than I imagined it would be to break my old, bad habits. Like skipping meals, saving meal calories for later snacking or alcoholic beverage consumption, and exercising excessively. There’s a constant urge to edit the point system I worked out for myself to make it easier. And then there’s the daily urge to cheat on reporting. The result is my “House Cup” is frequently low on points (dimes), especially after weekends. My top worst repeat offenses are to skip breakfast, to not drink the glasses of ice water, and sit too long working at the computer. On the positive side, I am much better at consuming more vegetables, eating an afternoon protein snack, and getting all the stretching, foam rolling, and mobility work completed early in the day. Most days, but not all, I DO eat the pre-sleep casein protein snack. In addition, I am much more focused on performing a moderate amount of high-intensity interval training (HIIT) than excessive pure aerobic exercise aimed at improving cardiorespiratory fitness (‘cardio’). The HIIT workouts are shorter, just over 30-40 minutes (see details below), another benefit. Macaela Mackenzie has suggestions for those hoping to lose weight, but the points she makes in her My FitnessPal.com article "9 Mistakes You're Making on Your Weight Loss Journey" can assist all of us with developing healthy eating habits. Especially those who spend a significant amount of time exercising. 'Mistakes' include: *Working out more but eating less, *Obsessively cutting calories, cutting or skimping on meals, cutting specific food groups *Falling for the “Halo” effect of specific foods * Using de-toxes as a diet strategy The details of her article are worth reading. Some may find that certain of Mackenzie’s listed ‘mistakes’ help you stay with an overall nutritious eating plan. An occasional de-tox, weekly tough ‘cardio’ workout, cutting out concentrated carbohydrates, for example. Consider the underlying principle explained for each ‘mistake' before changing your behavior. RUN HAPPY! http://blog.myfitnesspal.com/9-mistakes-youre-making-weight-loss-journey *Details of the HOUSE CUP CHALLENGE are on the RESOURCES page and explained in a BLOG post. NOTE: Sample HIIT A) “30:20:10” HIIT sessions running, on a stationary bicycle, or elliptical. 5-minute warm-up then 3 repeats of a 7-minute session HIIT and 5-minute cooldown = 31 minutes total. The 7 minute sessions are comprised of 2 minutes easy effort followed by 5 x 1 minute increasing effort, then 30 second moderate, then 20 seconds high-moderate, and finally 10 seconds, high effort. B) “3:3” HIIT walking 5-minute warm-up, 5 repeats of a 6-minute HIIT session, and 5-minute cooldown = 40 minutes (3 minutes moderate effort, then 3 minutes high effort) ![]() 2017 WEEK 8 TURKEY TROT WITH TRACK DAY 5K Beginner Training Plan Monday is the first day of Week 8 of the 10-week+ plan. There’s a portion of an 11th week, as some of you might be traveling or have a difficult time wrapping up pre-holiday plans. It can be considered a little taper. 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.. If you plan to run the track day schedule MONDAY it will be 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", track work on October 30 will get you in shape for the next night's fun and help you earn those treats (Saturday October 21 BLOG post)! The longest runs of the plan are scheduled during this week and the next, your peak training effort. After week 9 you will be decreasing mileage prior to the Thanksgiving Day race. Somehow, when I am running intervals or hills, the second to last happens to be my best effort. I know I only have one more after it, so I give it all my concentration, and power through it. Power through week 8 and then enjoy looking back at the progress you’ve made. RUN HAPPY! HALLOWEEN CANDY FOR THE TROOPS: EARN YOUR CANDY RUNNING/WALKING; GIVE LEFTOVERS TO SOLDIERS 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. 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. But the weather sometimes changes the habits of the parents and children. If rainy and cold 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 the township. 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. I’ll keep eating it unless it’s given away. We’ll take some to work, but everyone has their own leftovers to unload somewhere. 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 October 21, 2107), suggested another more generous way to make our home a candy-free zone. DONATE IT TO THE TROOPS! 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 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”, which has a link to a page that maps the nearest drop-off location for the sweet stuff. If this 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 ahead. Buy items a soldier might like. I’m sticking with my old pattern. Full size bars and snacks. RUN HAPPY! https://opgrat.wordpress.com/2013/07/18/halloween-candy-for-the-troops/ http://signup.operationgratitude.com/halloween-candy-give-back-map RECOVERY ADVICE In her article for Running.competitor.com, “Overcoming the Obstacle of Injury and Staying Sane During Recovery”, Neely Spence Gracey isn’t happy she’s injured. But she thinks there’s a positive side to taking time off to heal. “injuries suck,” she admits, and goes on to say they can be a part of success. There’s an opportunity to assess what factors came together to cause bodily harm, which in her case was running “too long”, adding other life stressors, and not resting enough. Does this sound familiar?
Gracey concludes that she pushed her body too hard, to the “point where it wasn’t able to keep up with recovery to match the training load.” However, “with smarter training and recognizing which factors we need to be more cautious with in the future, we can heal and get back to training with an even better plan toward success.” I say “YES” while urging runners to be careful in defining “success”. Neely is one of the top female distance runners in America, says the brief bio-sketch at the end of the article, and enjoys the rigors of training and coaching others. At her career stage, as an elite athlete, being faster and smarter is a reachable goal. For others, the career goal may be similar, with performance at less than elite level. It has been my goal for the past 5 years. After enjoying these years training-for then recovering-from semi-annual half marathons, achieving slightly faster times, the thrill has diminished for me. And the desire to complete the longer distance race, the marathon, has NOT taken hold. My goals have turned 180 degrees and headed in the opposite direction. I’ve heard other runners excitedly talk about taking on new and different challenges. Like hiking portions of the Appalachian Trail with a sibling, cycling across the state of Iowa with a spouse, and climbing to the highest point of each state with friends. Preparing for and attempting these kinds of events seem to offer a greater opportunity for social and cultural growth than weekly long training runs very early every Saturday morning. More and more friends and family, young and old, no longer run because of time/life constraints or joint, bone, or soft tissue issues. They swim, cycle, workout on machines in the gym, or walk. But they miss running, still love running, wish they could be running. I LOVE RUNNING. I want to keep doing it. I've become accustomed to my favorite personal events made possible with (bragging) Earned Runs bibs: New Years Day, Saints Days 5K and 10K, Boston Spirit, Memorial Day, July 4th, Labor Day, the Honor Series, Breast Cancer Awareness/Cookie String, Mom's birthday, Turkey Trot, my Birthday Run. The thought of finding myself in that same situation down the road, quitting because my body will be harmed by it, is disquieting. No matter how safely I train, the possibility exists that injuries/degenerative changes will force the end of my running days. Full disclosure: I'm in recovery mode now, and re-thinking my running life going forward. So, not to be getting too sad about it, let’s all keep in mind that SUCCESS need not be defined only as running faster, farther, or faster + farther more times each year. The mental healing process in recovery that Gracey writes about might include thinking about adding ways to enjoy exercise. “Who am I if I’m not a runner?” she says runners ask. We should ponder that question as we recover. My take is that if you love to run, you’re a runner, despite not currently being able to run. RUN HAPPY! http://running.competitor.com/2017/10/injury-prevention/overcoming-obstacle-injury_168968 INNER THIGH STRENGTHENING HELP. Squats and side lunges are commonly recommended to runners and walkers to build lower body strength. One reason is that these exercises recruit and work the inner thigh muscles, the adductors, which assist other muscles in stabilizing the hip and knee to prevent wobbling. Apparently having strong adductors is important for cycling and swimming as well.
But if you don’t like squats and lateral lunges because they aren’t easy on your knees, you might have searched for other routines. I have. The need to strengthen this muscle group is brought to mind when I attempt single-leg balance exercises; they are difficult for me. Jeanette Jenkins, The Hollywood Trainer, has provided a demonstration video with a number of exercises to work the adductors in “Best Ballet-Inspired Moves to Tone Inner Thighs” written by Lauren Mazzo. The focus by SHAPE.com on these moves being ‘ballet-inspired’ might turn some of you away. And the stated purpose of toning rather than strengthening. However, if you catch the Nutcracker Ballet over the holidays and check out the legs of male and female dancers, there’s no doubt these athletes have strong legs and great balance. Jenkins includes squat moves, but there are other exercises from which to choose. The ‘diamonds’ can be done lying down (in front of TV!). *Plie Squat, and *Plie Squeeze *Inner Thigh Sweep, and *Inner Thigh Pulse *Slide Up-and-Out Combo *Demi- Plie and *Frogs *Diamond, and *Reverse Diamond Not thrilled with the idea of performing dance-inspired moves? Another article by Susan Lacke published in 2015 by Competitor.com offered a way to assess adductor strength and included exercises. The expert quoted in this piece, Kevin Laudner PhD, identified as a certified athletic trainer and professor of kinesiology at Illinois State University, commented “These inner thigh muscles are very important for a lot of athletic motions, but one of the key functions during swimming, biking, and running is stabilizing the pelvis and knee.” Laudner added, “When working in concert with other muscles, the adductors keep the hips and knees balanced, creating a natural alignment during these athletic motions”. If you mentally replace the word “tone” with “strengthen”, Jenkins nicely demonstrated collection of adductor muscle exercises can expand the number of moves available to you for keeping hips and knees aligned. RUN HAPPY! https://www.fitnessmagazine.com/workout/thighs/best-ballet-inspired-moves-tone-inner-thighs http://running.competitor.com/2015/10/photos/hip-adductors-the-root-of-your-injuries_138058 https://en.wikipedia.org/wiki/The_Nutcracker |
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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