run, janelle, run!

Hooray!

2010-08-11T20:43:00.000-07:00

I've officially moved onwards and upwards. You can now follow run, janelle, run! at it's new website located at the following URL: www.runjanellerun.com

Thanks so much :)

-janelle-

National Running Day

2010-06-02T07:18:00.000-07:00

It's National Running Day, a day in which various organizations within the running industry join forces to help promote running as a healthy, EASY form of exercise. All you need is a sturdy pair of shoes and a great attitude! For more information on National Running Day or to find out how you can participate, check out the official website :)

To feel the warm, humid summer breeze in my face, see the dew on the morning grass and hear the silence of a day that has not quite begun makes it all worth it. -c.v.

Forks were designed to kill.

2010-05-26T20:49:00.000-07:00

The fork, spoon and knife were not designed to assist us in eating. Rather, these utensils were intended for use in battle.

At least, this is what I've been telling myself more and more as I struggle to make the choice between eating the orange that's in my hand versus quietly resisting the urge to run out to the store, buy that king size Snickers bar that I really really want and SHOVE the entire chocolatey peanutty bar of deliciousness in my mouth.

Ah, decisions. decisions.

Up, up and away!

Don't get me wrong; it's perfectly fine to indulge in something that's probably not-so-good-for-you every now and again. However, it seems as if too many of us find excuses for eating poorly, citing a lack of time, poor scheduling, etc. And the result that we end up with goes straight from whatever is on that fork directly to our stomach, hips, thighs or rear ends. Needless to say, we have become a nation of people who overwork ourselves at our desk jobs but probably don't put as much work into improving our physical and mental well-being.

According to The Journal of the American Medical Association (JAMA), the prevalence of obesity has steadily increased in the United States since 1976 [source]. If you don't believe these guys, all you have to do is look around you, and you are almost guaranteed to see someone who is packing on the pounds. Why, just the other day, my boyfriend and I were at a store, waiting in line, when he decided to make a game of counting all of the overweight people who passed by the window.

He couldn't keep up.

Are we lazy?

Recently, I have been studying up on the effect(s) that various foods have on my own body. When I went to the supermarket, I decided to test myself to see how long it would take me to food shop if I stopped to read every label of what I was purchasing.

It took me 2 hours to purchase roughly fifteen items.

My conclusion? Stop buying packaged crap from the middle of the supermarket.
My dilemma? Shopping the perimeter of the supermarket (where all of the fresh, healthier choices are) is expen$ive.
My solution? Set aside a few minutes at the end of each week to tally up what food items I will need for the following week, and STICK TO THE PLAN. Also, figure out what fruits and veggies are in season & head to a local farmer's market.

According to the Center for Science in the Public Interest (CSPI),

Food labels play an important role in the battle against obesity and diet-related disease, which are responsible for hundreds of thousands of premature deaths in the United States each year. [source]

It's no wonder that so many of us don't really take the time to read the food labels while we're at the supermarket: it takes too much time. When most of us shop, it's usually in accordance with one of the following scenarios: we're usually starving; we are with someone else (i.e. kids, husband, etc.); or we are in transit to some other obligation (i.e. heading home from work, etc.). And if we run into someone we know while we're in there, or if the store is crowded...forget it.

No excuse.

Even if you claim you are pressed for time, the fact of the matter is that at the end of the day, only you can decide what was actually worth your time to fit into your busy schedule. Keep in mind that even if you don't have the time to go for a 10 mile run in the morning, you can still squeeze in a quick workout from the comfort of your own home. Jumping jacks, dancing to your favorite song while you put away the dishes or make your kids their lunches for school...it all counts for something. That being said:

You control what food you put into your mouth.
You control how much or how frequently you want to exercise.
You control your mental capacity to get excited about getting in shape.

Now for goodness sake; put down that ungodly piece of junk food; pick up a pen and start charting out a better way to live your life!

When most people go on a diet, they are generally actually making themselves fatter. Each time they diet, they lose muscle. -Mark Hyman, M.D., Ultra-Metabolism

Resources:
Center for Science in the Public Interest
Food and Beverage Litigation
The Journal of the American Medical Association (JAMA)
National Health and Nutrition Examination Survey (NHANES)

Finding motivation

2010-05-20T20:16:00.000-07:00

There are days when we don't feel like working out, let alone get out of bed. Whether you typically try to work out in the early morning before heading off to work or later in the evening, the following are five quick ways to help you stay motivated to move.

5 Quick Ways to Get Pumped

Plan it out-We are champions at coming up with excuses for why we didn't work out. Avoid the guilt that is often associated with skipping workouts by planning your workouts in advance. For example, every day, people hire personal trainers; and these personal trainers then come up with schedules that tell their clients what to do. If you're unsure what sorts of workouts are best suited to your fitness goals, do a little legwork and research. Head to your local library or ask friends who are already in good shape what they do to maintain their physique. Use your own research to help tailor a plan that works for you, and then write it down and follow it! You'll end up saving yourself a ton of money.
Create a playlist-While I do not advocate running or exercising outdoors with music in your ears, it is perfectly acceptable to plug in your iPod at the gym. A great way to ensure that you stay pumped during your workouts at the gym is to spend a little time compiling a "workout playlist". Choose songs from your favorite artists (no matter how embarrassing) and crank up the volume to help you stay motivated while you're on the elliptical :)
Wind down the day- by reading a book, watching television or doing some other sort of non-exercise-related activity. Adequate sleep is so incredibly important to your overall health, which is why you should set aside time to do things that will relax you and prepare you for sleep. Meditation is a great example of this.
Avoid the temptation- to work out too late at night. As a general rule of thumb, your last workout should be completed no longer than 3 hours prior to when you are ready to lay down to go to bed. Part of the reason for this is that when you engage in physical activity, you rev up the energy level in your body, which can make it incredibly difficult to settle down for sleep.
Mix it up- by doing some cross-training. So what if you don't feel like running one day. Skipping one or even two days won't kill you. But if you are really in a slump where the very thought of going for a run is the last thing you want to do, why not try something different. Many runners out there engage in some form of cross-training such as swimming, cycling, soccer or some other sporty activity. The point is to participate in some activity that challenges you physically. Not only will your running benefit from it, but so will your body as your muscles will be challenged in new, refreshing ways.

The whole idea of motivation is a trap. Forget motivation. Just do it. Exercise, lose weight, test your blood sugar, or whatever. Do it without motivation. And then, guess what? After you start doing the thing, that's when the motivation comes and makes it easy for you to keep on doing it. -John Maxwell

You don't need a gym to work out!

2010-05-12T15:16:00.001-07:00

So, today was my first time writing an article as the new Durham Budget Fitness Examiner. Check it out here, and let me know what you think! Also, if you happen to have any ideas for posts, feel free to let me know, and I'll give credit where credit is due by linking back to your website :)

-janelle

8 Observations from Today's Run

2010-05-04T23:40:00.000-07:00

North Carolina is still trying (and failing) to figure out the benefits of having sidewalks that are:

located on both sides of the road

continue for more than 1000 feet at a stretch

People drive way too damned fast in a rush to get nowhere.
Around mile 7 out of 10.5, my stomach decided it was time to walk the rest of the way home.
Feeling somewhat defeated, I decided to test the theory which claims that smiling makes you feel better.
That lasted approximately 400 meters before I felt like a total idiot.
Cell phone wanderers, People with strollers, dogs, and those with small children are obnoxious and almost always hog the entire sidewalk, thus naturally leading me to contemplate my own horrific death as I am then forced to run on the roads with the other folks from #2.
The same used diaper has been laying in the same spot on the road for at least the last month or so. Every time I run by it, I wonder about its existence. The order is sometimes different, but the scenarios are always the same:

a) Passing motorist with baby gingerly tosses used diaper out of vehicle window due to stank.

b) Parent from #6 decides that the grass seems like a nice place for a poopy diaper...plus, it's biodegradable, right?

c) Garbage truck accidentally "dumps" odious diaper by the side of the road where it will live out its final days being circumnavigated by lawn maintenance crews who aren't being paid enough to pick up diapers; sniffed at by pets and other forms of wildlife; and habitually annoying the crap out of one fastidious runner who, with each passing day, is tempted to properly dispose of the damn thing if only she had a hazmat suit handy.

Perhaps it's time to find a different running route.

If we were faultless, we should not be so much annoyed by the defects of those with whom we associate. -Francois Fenelon

5 Gross Habits That Runners Share

2010-04-29T07:54:00.000-07:00

Whenever I think back to all of the sports that I have watched, participated in or been subjected to, I can't help but think about all of the nasty, disgusting habits that some people have. For instance, when I was playing in a soccer game a few weeks ago, one of the other girls stopped in the middle of the field to blow her nose onto the ground....sans tissues. If the sight of it didn't distract those who were at the game, the sound certainly worked wonders. That being said, the following are some disgusting habits that I have been witness to (though never actually participated in myself):

5 Gross Habits That Runners Have:

Snot Rockets- Defined as: using one finger to press against one nostril, while with the other one, you blow out whatever debris is in your nose and vice versa. Solution: Carry a tissue.
Spitting-If you ever find yourself behind someone who likes to spit, STEER CLEAR because often times, whatever it is that they're spitting out of their mouth is coming back right at you. Solution: Move to the side to clear your mouth; Warn the runner(s) behind you so that they can move; Swallow; Don't do it!
Going to the Bathroom Outside- Understandably, sometimes you cannot help but have to go to the bathroom during a run due to the intensity or length of your workout. However, as the saying goes- prevention is better than cure! Solution: Use the bathroom prior to running; Don't eat or drink anything several hours before a long run or intense workout; Plot out your runs or workouts so that there is an actual bathroom nearby.
Sweating- In college, we used to run all the time no matter what the weather was. During the warmer months, when it was 80+ degrees, some of the girls would sweat so much that running behind them became a test of visual acuity to see where the sweat was heading off of them so that you could then avoid it. Solution: If you have long hair, opt to tie it back in a bun versus a ponytail, which will only whip the sweat around to your neighbors; Well-ventilated running hats are a nice way to help contain hair for those with shorter styles; If all else fails, bring a lightweight towel and give yourself a dab every now and then.
Body Odor- There are some people who I am convinced go through life never realizing that they stink. It is especially unpleasant to work out (let alone be in the same room) with someone who smells as if they rolled around in a bathtub of garbage and other unmentionables. Similarly, I can't stand it when I go to the gym and someone comes over to use the machine near me and all I can smell is their cologne/perfume. Solution:Ditch the perfumes prior to exercising; Beef up on the deodorant; Make sure that you take a quick (yet thorough) shower prior to exercising; Wear socks with your running shoes; Wear fresh clothes.

This is just a brief list of bad habits that I've picked up on with running. Can you think of any that I've missed or that other people engage in with different sports or fitness activities?

Nothing so needs reforming as other people's habits. -Mark Twain

I Thought This Was Supposed to Be Easy...

2010-04-14T20:41:00.000-07:00

My lower back was aching, and the backs of my hamstrings felt like guitar strings that had been strung on too tight. I waited patiently for one of these "strings" to snap.

Luckily they didn't.

No, I wasn't running. I was sitting with my legs crossed, one over the other, on my yoga mat during a Pilates-Barre Xtend class. I tried to focus on the stretch, but I was too distracted because one of my legs was now completely numb and my back was really starting to kill me due to the fact that I was being verbally forced to sit up straight on my sits bones.

Ridiculous, I know.

I felt a rush of relief as the instructor had us come out of the seated position and make our way over to the ballet barre. Five minutes later, after doing some squats in first position, I began to break out in a small sweat over having to stand in one spot, with one leg firmly grounded on the floor while I lifted the other leg and flexed my foot outward from the knee-all the while keeping rhythm with the instructor who happily chirped....

Bend, Extend!

I never knew that the human leg could be so damned heavy...particularly my legs. And as the chant continued and I began to curse my parents for producing such a disproportionate child, I wondered how much longer we were going to have to work this one leg. Hadn't it been worked enough by now? I glanced anxiously over at the instructor in the mirror who, as it turned out, wasn't even using the ballet barre to hold on to as she effortlessly pointed and flexed her foot.

A bath of envy and extreme distaste washed over my already-flushed face. I was beginning to think that the instructor had some familial ties with Gumby or that perhaps her real name ended in "Armstrong".

Eventually, we switched sides and performed a deluge of other lower body exercises that left me wondering whether or not I would be able to walk out of the class. This wasn't the first time that I had taken the Barre-Xtend class...so then why wasn't it getting any easier? Why was it that I could run a sub 7-minute-mile pace for 8 miles, putting one long, heavy leg in front of the other, but I couldn't stand still and lift my leg(s)up?

At least with running, you could sort of track your success. You could see the progression of becoming faster and stronger with every run. However, after months of taking Pilates and Yoga classes, I am STILL having trouble trying to figure out whether I've gained any more flexibility or strength. Yet still, I return time and again because I love the challenge....I think.

Frustration is the first step towards improvement. I have no incentive to improve if I'm content with what I can do and if I'm completely satisfied with my pace, distance and form as a runner. It's only when I face frustration and use it to fuel my dedication that I feel myself moving forwards. -John Bingham

Ready to Start Over...

2010-04-07T14:57:00.000-07:00

After being on a 2 week+ hiatus from exercise since the ankle incident, I finally ventured out to try my hand at some light soccer with my brother and boyfriend while we were visiting my family on Long Island. I probably should have thought to pack my ace bandage when I went on the trip though, because my ankle definitely had quite a bit of swelling from all of the walking around as well as jogging. And while the minor swelling is still a bit of a setback, the fact that I am now able to walk and run pain-free is encouraging. Today, I ran just over 5 miles. Tomorrow night, I attempt to play in our co-ed soccer game, all the while hoping that I don't regret the decision to at least try...

Success isn't permanent, and failure isn't fatal. -Mike Ditka

And They All Fell Down...

2010-03-21T18:54:00.000-07:00

It was right there. The ball was in the air, and as soon as it hit the ground, I knew that I had it.

Apparently, so did the girl right behind me.

As I turned around, that's when she collided with me at full speed. The force knocked us both over; and as I fell to the ground, her foot caught mine at just the right angle, causing my ankle to roll. Already in pain, I tried to recover my stance before I hit the ground, but I was still tangled in her foot. We fell at the same time, and as her entire body landed on my left ankle; that's when I heard it.

Crunch.

pain. Pain. PAIN.

I couldn't move. I couldn't breathe. I just lay there holding my ankle, writhing in agony. I knew that I had to get up. The referee had already stopped the play. My teammates were already hovering over me. I didn't want that kind of attention; I just wanted to keep playing injury-free. I slowly wiggled my toes inside of my cleats. Good. Nothing was broken. Then I tried to move my ankle. Pain shot through my foot all the way up to my knee.

But I stood up.

I kept playing.

Foolishly, I stayed in the game even though we had four subs on the sideline.

Foolishly, I tried to keep a good face and ignore the pain in my foot as I sprinted after the ball. And when my teammate passed me the ball in front of the open net, I pivoted to prepare for what should have been an easy shot (which were already in limited supply for us); but as I stepped onto my left ankle to bring my right foot back to kick, I suddenly felt as if my ankle would snap in half. The result was an incredibly weak shot as the other team took possession of the ball.

We lost the game 3:0, and as I hobbled off the field to my car, I was frustrated and angry- frustrated that we had lost another game and angry that I had somehow allowed myself to get injured for nothing.

So, here I sit with a swollen, sprained ankle, wondering when I will be able to walk again (let alone play soccer or run). I'm sure that there is a lesson to be learned from this experience somewhere. I know that everything happens for a reason...I guess I'm just trying to figure out what that reason is....

The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way. -Robert Kiyosaki

Back Into the Swing of Things...

2010-03-18T09:31:00.000-07:00

Promising to call friends back...

Swearing that you are going to start eating better as soon as you finish cramming the rest of that doughnut in your mouth...

Buying all of the fancy footwear in preparation for when you eventually get the courage to go for a run in public...

It's incredible how many of us are good at making promises that we can't seem to keep (myself included). For example, for the past few months, I kept telling myself how I was going to post more on this blog, but then I didn't make the time to do it. However, I have been making the time to consume more organic foods; and a recent investment in a juicing machine has helped to make this a little easier. The following is a simple juice recipe that I made today. Enjoy!

Apple, Carrot, Ginger Juice Recipe

Ingredients:

2-3 apples
3 carrots
1 small piece of ginger

In high school, I was much faster than I am today, but throughout my life experiences, related to running or not, I have come to realize it's not about the time or your place in the race, but the journey that takes you to get to that finish line. -Danica Kooiman, the Chic Runner

Who's Afraid of the Big, Bad Scale?

2010-01-07T19:25:00.000-08:00

"Not I" said the voice inside your head as you prepared to embark on a new year with nothing but the best intentions for eating healthier and maintaining..er..I mean, starting some sort of regular fitness routine. That being said, the following is a list of things you should be aware of as you dedicate yourself to developing healthier, life-changing habits:

20 Things to Be Aware of:

Your Goals-Do you have them? Like buying a car or filing for divorce, it's best if you have it in writing. More importantly, make sure that the goals you set for yourself are actually within reason. An example of an unreasonable goal would be: "losing 50 lbs in three months". Good luck with that; I'll meet you at the hospital. If you need help with your goals, sit down with a friend or nutritionist.
The Scale- is a liar. Ok, so sometimes you really, really wish it was lying to you. But the fact remains that while most scales are somewhat accurate about your weight, you shouldn't use your scale as a crutch when it comes to trying to shed those extra pounds. Instead, rely more on your intuition...and the mirror. If you think you look great, does the scale really matter as much?
Your Friends-"Does this fat make me look fat?" Most friends will answer 'no' either because they don't want to hurt your feelings or because you're their ride home later. Either way, take what your friends say with a grain of salt and use their false positives to help boost your drive to continue with your dietary goals.
The Gym-provides a plethora of equipment not to mention a cozy, warm spot to work out when the temperature is only supposed to reach 31 degrees outside. However, it is easy to become complacent while working out. If you're combining strength training with cardio at the gym, do your strength training first followed by your cardio. Your body will thank you!
Cardio Machines-As much as I would LOVE to believe that I have just burned 400 calories by walking at a brisk pace for thirty minutes, chances are that it's far from accurate. The fact of the matter is that everyone burns calories at a different rate (i.e. your metabolism). When you use one of the cardio machines at the gym, the machines are rigged to calculate how many calories you will burn within a given amount of time by using a metabolic equation (hence when you are prompted to input your age, weight, etc.). However if you are already athletic and are mostly muscle, you will burn more calories than someone who is trying to lose the baby weight. Check it out.
Food Labels-can be deceiving. This is definitely one area that you'll want to devote a little more time to, which is why I recommend going food shopping alone. Too often, it is SO easy to read the nutrition label on your favorite brand of food and actually will yourself to believe that it contains fewer calories than you expected. However, the thing that most people miss is the serving size. For example, I picked up one of my favorite guilty pleasures: a neatly wrapped package of chocolate chip cookie dough by Pillsbury, and when I glanced at the nutrition label (on the one rare occasion), I thought to myself "Hmfph- this isn't so bad!" Later I realized that the calories were for ONE serving. I had eaten the entire package.
Diet Sodas- may seem like a godsend because they supposedly contain zero calories and [gasp] zero sugar (I swear, it tempts me to believe that magic is real). However, what most people fail to notice is that there is usually quite a bit of sodium with some of these delicious beverages, and I don't have to tell you what the side effects of too much sodium are...
Hot Water-may feel really really good when you hop in the shower to unwind and de-stress. However, studies have shown that too much of a good thing is actually bad. Apparently, immersing myself in what is probably the equivalent of a pot of boiling water actually dries out one's skin and can actually contribute to all sorts of skin irritation problems. If you must have the hot water, be brief about it or pay the price..literally..as hot, lengthy showers can also increase your water bill each month. Both your skin and your bank account will be grateful.
The Mirror-is often a better judge than the scale. You can often see the results of your fitness efforts by simply taking a glance in the mirror. Besides this, scales can make you slightly more neurotic and 'number obsessed', which isn't necessarily a good thing.
Your Jeans-My mother used to have a saying about knowing whether or not she needed to lose weight based on whether or not she could fit into her favorite pair of jeans. Feel free to borrow this bit of knowledge. If you're 30 years old and you can still fit into your jeans from your senior year in high school, two things here: 1) you're probably good to go on the weight thing but may still be interested in toning up some areas and 2) why do you still have jeans that are over a decade old?
Your Refrigerator-is begging to be your best friend if you just give it a chance. Just like your stomach, you should want to fill your fridge with healthy and nutritious things. Not only will this cut down on the temptation to snack on crap, but it will help to encourage you in your healthy eating habits.
Your Grandmother-may have loved the cute, chubby little 3 year-old that you used to be; but is it really that cute when you're chubby and 33 years old? While you don't want to offend grandma by refusing her famous casserole at dinner, opt instead to do some grocery shopping for her while you're visiting and maybe pick up a few healthy items for yourself while you're out. If all else fails and you're trapped in front of dish with delicious fumes penetrating every taste bud in your body, then do yourself a favor and eat a smaller portion instead, politely refusing seconds on account of being "overwhelmed by the deliciousness of the meal".
Fat versus Muscle- Muscle weighs significantly more, pound for pound, than fat. Remember this! Someone who weighs 120 pounds and is made up of mostly fat looks drastically different than someone who weighs 120 pounds and is comprised mostly of muscle; so don't let the scale fool you.
Personal Trainers- are great cheerleaders. And while some are actually relatively knowledgeable and can recite the names of all the different bones and connective tissue in your body as if it were the alphabet, is it really worth the amount of money that you'll wind up spending? For next to nothing, you can borrow a few books from the library, call up some friends or join a meetup group of other like-minded individuals like yourself in order to get a great workout in.
Your Stomach- always speaks out of turn when you want it to be quiet. Instead of shhh-ing it, eat something! Ideally, you should try to shoot for small, more frequent meals throughout the day. However, you have to use your judgment here, because for some people, eating more frequently only makes them think about food more- but not in a good way. Space out your meals according to how your day-to-day life actually is. Remember; what works for one person doesn't necessarily mean that it is the industry standard. Fuel up on healthy foods that will help to sustain you throughout the course of the day. For instance, fiber is a great start for the morning because it provides your body with nutrients and gets your digestive track moving, which is important for maintaining a healthy weight as well as great health overall.
Sweating-"Chances are, if you're not sweating, you're not working hard enough." Eh..this is kinda' true and kinda' not. Your internal body temperature is usually set to somewhere around 98.6 degrees. When your body is working out, this core temperature increases, creating heat. Your veins and capillaries expand, your heart tends to beat faster, and blood flows to your epidermis (hence the flushed faces you often see at the gym). Due to the number of sweat glands that you may happen to have, you may sweat more or less than some people around you. Also factoring into this is your fitness level. Comparatively, someone who is out of shape will more than likely sweat more running at an 8-minute mile pace than someone who is used to running a 7-minute mile pace (in which an 8-minute mile pace may feel like a walk in the park).
Too Much Discipline-It's ok to be disciplined about your eating habits, but geezus! Allow yourself a little cheating every now and then. Not only is it good for you, but it will help to balance the overwhelming desire to stuff your face with those jelly donuts as if you were being timed in an eating contest. Also, this is a good time to remind yourself that you are eating for your health, which is a lifelong sort of thing- not some sort of 6 month crash diet.
Water- The human body is made up of approximately 70 percent water. To break this down even further, muscle is comprised of around 75 percent water, while fat and bones are made up of around 50 percent water. Water is important for many reasons. For starters, your body needs water in order to regulate its core temperature so that nutrients can travel to your organs. Also, just like Drano is used to flush out clogs in your bathtub, water acts to flush your body of toxins and other waste while transporting O2 to your cells. As an added bonus, it also protects your joints and organs. You can obtain water by drinking the recommended 8 glasses a day, but you can also contribute to the intake by eating fresh fruits (which contain water) as well as other beverages, soups, etc.
Fad Diets-are exactly that: something that is popular for a very short amount of time. In other words, it doesn't last forever. Where diets are involved, you should never diet just to lose weight for a brief period of time. Common examples of this range anywhere from the "Oh crap- my 10-year high school reunion is coming up in a few months.." to the infamous "I don't want to look like a beached whale on my wedding day...Help!" You should always want to put your health first, which means adjusting to a 'diet' that will consist of developing healthy eating habits to last you a lifetime.
Your Quality of Life-is important. When you begin to change your diet for the better and throw in the occasional fitness routine on a regular basis, it is inevitable that you will see positive changes in yourself that will make you (and possibly others) smile. Revisit your goals for wanting to eat better and look better. Remember that golden rule of "In order to take care of others, you first have to take care of yourself"? Well, it's true. Fitness and overall health is something that is ok to be selfish about. Before you dive into that bag of potato chips, ask yourself whether or not there is a healthier alternative or whether this is your time to cheat a little. If you've been cheating a lot lately, perhaps there is something larger than yourself (no pun intended) that's going on and is worth a trip to the doctor to discuss. Proper nutrition and fitness can have monumental, life changing effects for people. From improved self esteem to decreased health risks, the possibilities are endless if only you give yourself a chance to succeed and feel great.

To begin, begin. -Peter Nivio Zarlenga

When Stress is Chasing You....MOVE.

2010-01-01T19:19:00.000-08:00

One Bachelors degree.

One Masters degree.

Two or more jobs just to make ends meet.

Correction: one job, making less money than I originally started out with...

Needless to say, I was certainly not living out the 'fairy tale' dream that I thought my life would be at the ripe old age of 27 1/2. But instead of allowing the tidal wave of panic to completely wash over me, I glanced over at the closet and then quickly walked over to retrieve my running shoes.

The Domino Effect

As fate (and perhaps genetics) would have it, I have the uncanny ability to become stressed out fairly easily where career and finances are involved. Not only this, but when something negative happens in my life, it tends to make me dwell on other negative things, thus creating a sort of snowball or domino effect; and before I know it, I suddenly find myself in the middle of a blizzard that I can't seem to see my way out of.

It's irritating as hell.

However, my one saving grace is my ability to move myself. Rather than sitting around in a slump (which, don't get me wrong, is extremely tempting), I typically opt to exercise in some form or fashion, whether it means hitting the gym for a cardio/weight session, going for a run, walking, or signing up for a last minute yoga session.

Learning to Move

I have found that time and again, if I just move my body by running or exercising in some other way, I feel infinitely better and am ready to tackle the world. For example, running or walking for an hour gives me a chance to clear my head, re-think goals and generally organize my thoughts. I can start a run feeling uninspired and tired, but by the end I am almost always more energized and full of pep. And if you need even more inspiration to move yourself, there are plenty of studies floating around out there, pointing out all of the ways in which too much stress can be bad for your overall health.

Five Reasons to Get Out There and Move Yourself

Biological- It is already a well-known fact that exercising can decrease stress hormones such as cortisol by increasing the body's production of endorphins (aka: the "Runner's high"), thus putting you in a better mood and making you feel fabulous.
Relaxed State of Mind- Choosing to exercise in different settings such as outdoors in a park or in a local neighborhood can put you into a more relaxed state of mind as you take in nature scenes or come into contact with other people who are exercising.
Immunity- Those who exercise more often may find that they are able to build up a sort of resilience to stress, thereby making it more manageable when something negative occurs in their life.
Health- There are all sorts of negative things associated with not being able to get a handle on stress. For instance, did you know that too much stress can actually disturb your body's equilibrium and cause physical symptoms such as headaches, stomach aches, panic attacks and elevated blood pressure? Stress is also linked to some of the leading causes of death: heart disease, cancer, lung ailments, cirrhosis of the liver and suicide [source].
Physical- Perhaps the most obvious benefit to exercise has to be the physical benefits. Let's face it; the more you exercise, the more psyched you will be (or should be) to want to eat healthier and maintain your gorgeous new physique. Being fit and in shape is also a real confidence booster- not to mention all of the great health benefits that go along with it.

Ten Quick Tips to De-Stress

Meditate- There are great benefits to be had from meditation. Start out with something as simple as sitting in the dark for five minutes without any noise or distractions. Take five to ten deep breaths and then stretch. Need a little help? Try enrolling in a couple of yoga classes or by watching YouTube.
De-Clutter- When you live in a space that is filled with little knick-knacks or other forms of clutter such as piles of bills or stacks of books, it can seem overwhelming. Set aside some time to organize the space that you live in so that whenever you walk in the door to your home, you truly feel at home.
Take 5- Too often, we are so busy that we lose track of the things that we used to enjoy. If you have to, schedule some time for yourself so that you can get back into doing the things that you used to enjoy. Taking time for yourself can even be something as simple as watching your favorite movie or visiting an art exhibit.
Find a Friend- Often, when people become involved in relationships or get married, their friends get pushed to the back burner. The same thing can happen when you start a new job or move to a different state. Even if it is something as small as sending a quick two-line email to check in, staying in touch with friends is important as it makes you feel more connected to the outside world. Friends are also a great outlet in times when you feel a little overwhelmed by life.
Set Realistic Goals- One of the biggest mistakes that people tend to make is that they set goals or standards for themselves and others that are too high. They realize this too late after they are eventually let down by something or someone. Therefore, it is important to assess your life and your situation (and sometimes the people you hang around) so that you can more accurately set realistic goals for yourself that you can ultimately feel good about.
Focus on the Positive- When times are tough, it is important to try to always focus on the positive in any given situation. Remember that everything happens for a reason; and if you need a little help staying positive, talk about your problem or issue with someone who cares about you and will be able to help you lift your spirits.
Avoid Procrastination- As ironic as it sounds, it's true. Procrastinating is definitely something that you want to avoid doing because it will leave you with a ton of unfinished business as well as a side order of stress to boot. So, if you have those bills to pay or that assignment that your boss just doled out to you...get it done ASAP!
Watch Less Television- Did you know that you actually burn more calories sleeping than you do watching television? It's true. When most of us watch television, we often think of this as a great opportunity to snack or pig out on junk food. Even if you do avoid the refrigerator while sitting in front of the TV, think about all of the more productive things that you could be doing with your time! That being said, get off the couch!
Incorporate Music- Music is a godsend. It can soften your mood or energize you. The next time you're feeling blue, create a fun playlist and take it with you to the gym to reinvigorate you. Having trouble sleeping at night? Download some environmental sounds to help lull you to sleep.
Don't Bring Work Home With You- This is often easier said than done. The one nice thing about working at an office is that you can often walk out the door at the end of the day and leave your work behind you. However, for the growing number of people who work from home, it's slightly more tricky. In this case, set aside a block of time in which you promise to get your work done. If you have an extra room in your home, great. Turn the extra room into an office, this way you can still get the effect of 'walking out the door and leaving your work behind'.

Its not stress that kills us; it is our reaction to it. - Hans Selye

When Your Wisdom Teeth are Removed, Where Does the Wisdom Go?

2009-11-06T15:11:00.000-08:00

My morning routine began the same as any other. I stepped out of the shower and spent the next fifteen minutes stealing sideway glances at my butt and thighs before reluctantly glaring at them as I poked, prodded, lifted and finally sighed my way into my clothes. It was only a week ago that I had had oral surgery to remove all four of my wisdom teeth, and in the interim, I wasn't supposed to be working out at all.

I could swear it was starting to show.

Anxious to put my newfound lack of wisdom to the test, I made the mistake of thinking that I was ready to tackle some cardio just 6 days after surgery. I didn't think it would be a big deal, especially seeing as how I hadn't experienced any sort of pain or discomfort throughout the entire wisdom teeth ordeal.

Just to play it safe, I decided to take it super easy by opting to follow an aerobics dvd off of Netflix. Approximately fifteen minutes into a routine that involved jumping side to side, bending over and using weights, I was suddenly struck by the feeling that if my mouth didn't explode first, then my head definitely would.

No Rest for the Weary

One would think that I would've used better judgment to give myself the extra time needed to recover, but alas, my paranoia and obsession with fitness got the better of me...at least where my teeth used to be....

How beautiful it is to do nothing and then rest afterward. -Spanish Proverb

Sleep Deprivation: The Cost is More Than You Can Afford

2009-09-20T08:09:00.000-07:00

Over the past few weeks, I've had difficulty maintaining any sort of a sleeping schedule. I would get up at 5am to go for my runs, walks or to the gym and then my day would proceed until its conclusion anywhere between 11pm to 1am. If that wasn't bad enough, I would then get up the next day and start all over again. You see, I was trying to get the maximum use out of my days because I was prepping for a big move, and I didn't have the luxury of taking a few days off of work. Therefore, I would get up and work out first thing in the morning so that I would have enough time to come back, shower, eat something and head off to a 10-12 hour workday only to come back and begin sorting through things that needed to be packed. I wasn't willing to sacrifice anything.

I should have known that it was going to catch up with me eventually.

I was so busy trying to stay busy that I didn't heed any of the warning signs that my body was doling out. Then it happened. A little over a week ago, after weeks of not getting enough sleep, working out and eating like crap, my body began to give out. I found myself forgetting things left and right. For example, I would walk into a room and completely forget why I was there OR while having a conversation with someone, I would lose my train of thought (This was happening at an alarmingly and increasingly frequent rate). While working, I easily found myself nodding off or blacking out for a few minutes...

You'd think I would have picked up on something being amiss, right? Nope.

The most crushing blow, however, came from the fact that I suddenly found myself simply not able to get up in the morning to complete my morning workout routine. Usually, I will wake up before my alarm...easily. However, I was now sleeping right through my alarm-not even hearing it! Having always been a morning person (especially when it came to working out), I made a few feeble attempts at throwing some exercise in towards the middle or end of the day, but much to my chagrin, I found that I SIMPLY DID NOT HAVE THE PHYSICAL ENERGY OR STRENGTH to get through it.

Disappointed and feeling somewhat defeated, I still somehow managed to find enough energy to become angry with myself.

Why couldn't I work out? Why was I tired all of the time?!

Then I started thinking back...

Only a day or two before I started to feel like my body was shutting down on me, I had been proud of myself for my dedication (which I now realize was confused for stupidity). It was a Sunday morning, and I had only gotten 2-3 hours of sleep due to last-minute packing. I had woken up early, went to pick up the rental truck, loaded everything from our old apartment, moved it to the new place and proceeded to unpack it all. I then took a break and attended a 2 hour soccer game in 90 degree weather in which I not only played the full game, but wound up scoring the winning goal.

I had played extraordinarily well- especially given my own personal set of circumstances. I remember telling my boyfriend (who came to watch my game) that he shouldn't expect me to play too well given the fact that I had only gotten a few hours of sleep and had just spent the entire day moving stuff. But I surprised myself when I played at almost the same level (if not better) than I normally did when I had gotten a full night of sleep.

In the End, Was it Worth It?

After being sleep deprived for so long, I shouldn't have been surprised at my inability to function correctly this past week. Each day blended into the next, and the majority of the time, all I wanted to do was find a warm spot, curl into a ball and fall asleep. Not only this, but for someone who is usually a light sleeper, I have found it strangely bizarre that as soon as my head hit the pillow (literally), I fell immediately into a deep sleep. Even up until yesterday, I slept until almost noon! Granted, I was up until almost 3am- but still; in the past, I would've stayed up until 3am and then turned right around to get up at 5 or 6 in the morning.

In the end, trying to pack everything into my schedule without the willingness to sacrifice something...ANYTHING.. wasn't worth it. In an ironic twist of fate, my desire and willingness to get everything done- this persistent need to feel as though each and every hour was spent doing something productive led to my inability to function in any sort of truly productive- capacity. Why, look at what I have had to sacrifice over the past week alone...I haven't been able to work out; and both my work and personal life have taken pretty significant blows because I was simply too tired to do much of anything.

Perhaps this was the "wake up call" I needed to get my priorities in order and realize how incredibly important getting the right amount of sleep is.

The bed is a bundle of paradoxes: we go to it with reluctance, yet we quit it with regret; we make up our minds every night to leave it early, but we make up our bodies every morning to keep it late. -Charles Caleb Colton

Who Said You Couldn't Eat Guacamole for Dinner?

2009-08-31T13:19:00.000-07:00

As important as it is to maintain a regular exercise schedule, it would be meaningless if you didn't also maintain a relatively healthy diet. That being said, I came across the following recipe from Lisa Rosen and decided to give it a whirl. Being that I am, in no way, shape or form, a cook; this recipe is simple and doesn't require too much in the way of prep time. As an additional bonus, it is both delicious and good for you!

Black Beans & Guacamole Rice Dish

What You'll Need:

rice (any kind that you prefer)
(1) can of black beans, rinsed and drained
(1/2) cup of salsa (it's ok to eyeball it)
(2) avocados
(1/4) red onion, diced (I used a food processor)
(1/4) cup or so of lime juice
salt and pepper to taste

Directions for Black Beans & Salsa:

Using a rice cooker (or simply following the directions on the rice), cook the rice as instructed.
While the rice is cooking, rinse and drain the can of black beans and then dump the contents into a medium size saucepan.
Add the salsa to the saucepan, straining as much of the juice out of it as you prefer (the more liquid you keep, the more soupy the beans will be).
Heat the contents of the saucepan over medium/high heat until hot and then lower heat until ready to serve.

Directions for Guacamole:

Fill a small bowl with water and ice cubes.
Place sliced onion into bowl and allow to sit for approximately 10 minutes (The ice water reduces that oniony aftertaste).
While the onion is soaking, prep your avocados: cut each one in half around the equator. When you twist the two halves apart, the pit will stick in one side. Carefully use a sharp knife to remove the pit. After that, score the flesh of the avocado like a tic-tac-toe board and then turn it inside out. Use a spoon to scrape the squares off of the peel into your bowl or food processor.
Depending on whether or not you have a food processor, simply add the avocado and onion into the processor and pulse a few times until evenly mixed. If you do not have a food processor, mash the avocado by hand using a fork.
After avocado and diced onion are thoroughly mixed together, add lime juice as well as salt and pepper to taste.

Presentation:

Add finished rice to a plate and pour desired amount of black bean-salsa sauce over the top. Add guacamole at the end.

To safeguard one's health at the cost of too strict a diet is a tiresome illness indeed. -La Rochefoucauld

I Ran Anyway

2009-08-21T10:47:00.000-07:00

The next time the weather report says that it is 75 degrees outside, I will definitely be sure to look more closely at the details.

As soon as I saw that the temperature outside was reasonably cool, I quickly got dressed and headed out the door to go for a run at Umstead Park. However, what I failed to realize was that the weather report also mentioned that it would be extremely humid today....unbearably humid. I hadn't even started my run, and already I could see the sunblock that I had shalacked onto my legs, bubbling up into tiny beads of moisture.

Whatever.

I began my run, and about five minutes into it, I considered turning around and going to the gym: the nice . air-conditioned . non-humid . gym... But I had already committed to running outside; so if this was what Mother Nature was doling out to the runners and cyclists today, then so be it.

My original plan was to run an extremely hilly 9 +/- mile loop, and in the beginning, I was hoping to finish it in around an hour and three minutes (which would have put me running at around 7 minute/mile pace. However, with the weather being as uncooperative as it was, I changed my mindset to just hoping that I could even get through the darn run.

When the Going Gets Tough; The Tough Gets Chanting?

There is one part of this particular loop that I was running today where you have to make a steady 10-minute uphill climb right smack in the middle of the run on a trail named "Cedar Ridge". With my shirt fully soaked through with sweat and humidity only thirty minutes into the run, I found my myself focusing not on the hills before me, but rather, on my boyfriend's favorite coffee beverage:

a large, quad, vente, skim, decaf, iced mocha.....
a large, quad, vente, skim, decaf, iced mocha.....
a large, quad, vente, skim, decaf, iced mocha.....
a large, quad, vente, skim, decaf, iced mocha.....

Now, anyone who was running with me during those ten minutes would have thought that I was nuts, but guess what? Before I knew it, I had traversed the hilly terrain and was enjoying a brief break from the hills before having to make the next climb on the main trail. Who knew that coffee could be such a lifesaver?

In the end, I wound up finishing my run two minutes slower than what I would have liked, but instead of being disappointed with myself, I couldn't help but be proud. I knew how crappy the weather was. I also knew that as I stood there stretching beside my car steadily gulping down ice cold water, with my sweat-soaked shirt slung over the sideview mirror on my door-that the vast majority of "normal" people were still in bed. And out of those people, I knew that upon waking up, their first thought was definitely not going to be, "Let's see how far I'll run today.."

Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz

2 Pieces of Chocolate Cake, and 1 Guilt Trip Later...

2009-08-13T05:33:00.000-07:00

Dear Self,

I promise to work out later this afternoon so that I don't wind up feeling guilty about devouring those two HUGE pieces of yellow cake with the creamy milk chocolate icing, which I decided to have for breakfast....

Yours in Guilt Until Then,

Me

Yup. Not only did I sleep in this morning* (and by 'sleeping in', I mean I slept until 7:30am instead of my usual 5:30am), but on top of that I decided to nix my morning routine of exercise-opting instead to head directly for the kitchen where I knew I had baked a delicious cake the night before. And two slices of cake later, I was just as full of milk chocolate creamy deliciousness as I was of guilt for stuffing my face.

Should I feel ashamed?

I guess I probably would feel like a pig if I found myself doing this every other day. However, this was not the case. But it brings up a good point nonetheless. I think the problem with a lot of people who overeat or who eat the wrong things is that they make excuses for themselves. For instance, I'll often hear other people saying, "oh, it's not a big deal if I eat this now because it's not like I eat it every day..." or the infamous, "once in a while can't hurt you....". But what do these people typically look like? What is their day-to-day routine of activity? How much free time do they have, and how are they spending that free time?

I don't profess to be an absolute health nut, though I am, admittedly, neurotic at times. However, I do keep my health at the forefront of my life. Each piece of food that goes into my body is a conscious decision that I made to put it there. There is a saying that you should treat your body like a temple, and it's true! If you care about your overall health (not to mention the amount of money in your bank account), then you owe it to yourself to be more careful about what you eat.

But, It Was SO Delicious!

Even though it was definitely not the "breakfast of champions," I'm not going to beat myself up for having a couple of generous portions of cake this morning. I'm tempted to, but I'm going to hold off on it. I know that in order to maintain some relative semblance of sanity when it comes to healthy eating, you've got to leave yourself a little wiggle room for the occasional treat, otherwise you'll just wind up binge eating at some point. Look at most people who stick to strict diets. Sure, most of them do great in the beginning, but then they wind up losing their self control. If you want to find out what these guys are up to, just check aisle 10 of the grocery store, where you'll more than likely find them going nuts over the candy and potato chips. It's not pretty.

Excuses, Excuses, Excuses

I was running late for work & didn't have time to make myself something healthy.

I got home late and was exhausted & didn't have the time to throw something together for the next day....

The kids had to go to soccer practice, and I didn't have the time...

I couldn't find the time...

If coming up with excuses for things was a sport, than we'd all be elite athletes. You know, the funny thing about time is that we always make room for it when something is really important to us. That being said, why can't health be an important enough issue for the majority of people?

What some call health, if purchased by perpetual anxiety about diet, isn't much better than tedious disease. -George Dennison Prentice

Spontaneous Combustion Run

2009-08-09T13:35:00.000-07:00

90 degrees.

That's how hot it was at 8:45 this morning as I stood with one foot inside of my apartment and the other on the landing, debating whether or not going for a run outside was such a good idea.

Screw it.

Running is a fickle occupation. If you're looking for consistency, then this is not your sport. For instance, on a Monday, you could run a p.r. on a really difficult running route, and then on a Friday, you can find yourself barely able to get through one mile on the treadmill without feeling like you're going to keel over. Like anything that requires a decent amount of physical exertion (i.e. exercising), I knew that if I didn't, in that instance, will myself to fully step out of my apartment and shut the door behind me, that I wouldn't run at all. I also knew that I would feel horrible about not working out because exercising genuinely makes me feel good!

That being said, I jogged down the three flights of stairs to my car and drove over to Umstead Park. By the time I started my run at 9:03 a.m., the sun was really beating down. At one point during my run, I remember thinking that I might spontaneously combust if I didn't strictly stick to the shaded areas.

It's All Downhill From Here!

Even though I was running alone and at a good clip, each step felt like torture. It was one of those runs where you secretly hope that you don't run into anyone that you know and then you sorta' kick yourself for having not gotten up earlier to run. Yeah- that was me. And as luck would have it, about fifteen minutes into my run, I saw one of my old college teammates running towards me with another group of young women. Of course, they were running downhill towards me, and I was running uphill, but I still managed to straighten my posture and work up enough leftover energy to smile broadly and yell out a hearty "hey!" as I waved in passing. Then for the next ten minutes as I trudged up the rest of the hill, I wondered what my teammate thought when she passed me:

"Gee, I wonder how long she's been running- she sure looked exhausted!"

or

"Wow, she looked like she was in great shape!"

Time to 'Fess up...

Few people who have run on a semi-professional level will admit to it, but many of us still carry a lot of pride when we go out for a run. What do I mean by this? Well the example above is one instance of how you never want other people who you've run with when you were in your prime to know how bad you are sucking now that you don't run on the same "level" anymore. I, for one, used to have this huge fear of going for a run at a park and being passed by another runner. I used to think to myself, "I can't go out there and run by myself- If I get passed by some other runner, I'll never be able to get over it!"

It seems so silly and quite frankly, downright ridiculous, but it's true. It's as if we have a hard time dealing with the fact that we're simply not on the same competitive level that we used to be when we were in college. Granted, there are some runners who continue to run beyond college and who are even talented enough to be sponsored by a brand. These are the same people who go out and compete in road races, marathons and train with teams of other like-minded individuals. For them, even a "fun run" road race gets turned into a competition where if you're going to run it, you had better rank among the top five finishers- otherwise, don't waste your time.

Admittedly, running road races "for fun" is something that I have (and continue) to struggle with. Part of me would love to see where I stand now that I have been away from the world of competitive running for a few years, but at the same time, I also know that I would be devastated if I wasn't at least where I left off in college. After all, the last thing that I want is for someone to see the results of some random race that I recently ran and be shocked that I ran so poorly. How embarrassing!

If It Was Easy; Everyone Would Do It...

Today's run was difficult. I've only been back in North Carolina for less than a week, having traveled a lot over the past three weeks and missing out on sleeping, etc. Despite this, I still wanted to get out there and run at a high level this morning- all the while knowing in the back of my head that I was setting unrealistic expectations for myself. And when I saw my teammate approaching me from a distance, I thanked God for small blessings. After all, I had just started my run, which meant that I was still relatively fresh, and she was heading in the opposite direction as me, which meant that I didn't have to suffer being passed by someone I knew (oh, the horror!).

There also comes a time when you're running alone through trails at a park where you may feel a momentary wave of panic wash over you. It usually comes at a moment when it's just a little too quiet....when there aren't any people around and you start to think to yourself of all the possible ways that you could be attacked. Many professional runners, such as Joan Benoit Samuelson, advocate thinking over the worse-case scenario stuff while you're running because it helps you stay on your toes. The good thing about running by yourself on trails is that you can almost always tell when you're nearing the end of one because that's when you start to see more and more people.

Wrapping it Up

11.5 miles later, I made it back to my Jeep having only stopped once (50 minutes into my run) to get a drink of water from the water fountain. The one thing that I really appreciate about running is that it always teaches me something about myself; and I know that this is an area that always has room for improvement!

Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt. - William Shakespeare

Why Can't I Ever Crave Healthy Food?

2009-07-18T11:15:00.000-07:00

Earlier this week, I was really- and I mean really craving salty foods, specifically seasoned french fries and/or tortilla chips with salsa. At first, I tried to substitute something healthier to make up for this craving; but in the end, I wound up making a couple of trips to the local fast food place to get some french fries only to follow that up by practically eating an entire bag of tortilla chips a couple of days later. Almost immediately, I felt bad about eating so terribly, but what could I have done? The craving was that strong; I couldn't ignore it!

Understanding Food Cravings

According to the International Food Information Council & Food Insight, some researchers speculate that food cravings arise in an effort to supply the body with nutrients that it lacks. For example, a diet that is extremely low in calories (like mine has been lately) may cause extreme carbohydrate cravings...(which might explain why I almost felt the need to polish off an entire loaf of bread earlier in the week). Susan Schiffman, PhD professor of medical psychology at Duke University Medical Center says the following:

Carbohydrate cravings can simply be from hunger because your blood sugar levels are too low.

However, food cravings have also been linked to other physiological needs. Carbohydrate cravings in people who exercise a lot could be caused by the depletion of glycogen stores, which is typically replenished by carbohydrates. Additionally, there have been links made between serotonin levels and carbohydrates in which consuming too few carbohydrates can result in reduced levels of serotonin, thereby driving intense periods of food cravings.

What is Serotonin?

According to one website's definition:

Serotonin is a hormone that is found naturally in the human brain; it is also found in the digestive tract and platelets of some animals, including human beings. It is also found in a variety of plant sources, including vegetables, fruits, and even mushrooms. Categorized as a neurotransmitter, it is important in transmitting nerve impulses. It is also described as a vasoconstrictor, which is a substance that can cause narrowing of the blood vessels. The amino acid, tryptophan, is credited with producing serotonin in the body.

Ways to Reduce Your Food Cravings

Eating can be extremely complex. Beyond simply eating to satisfy hunger, there still looms the issue of eating "for comfort" to satisfy some underlying physiological or psychological issue. For example, some people eat certain foods because they may like the texture, taste, aroma or color. For others, consuming a particular food item may remind them of a pleasant experience or memory in their life such as "the apple pie that grandma used to make" or "that pasta dish that mom used to make". The following are some ways to help reduce your food cravings:

Exercise- It has been scientifically proven that exercising significantly improves food cravings by releasing chemicals called endorphins into our bodies, which help to control the urge to eat. For example many athletes such as runners will go out for a long run and not feel all that hungry right after they finish. For the average person, you should try to aim for at least thirty (30) minutes of exercise each day- even if it's jogging in place!
For the Ladies- They call it "the curse," but it has been a long-known fact that when women are experiencing PMS, they often have cravings for different types of food (usually sugary or fatty foods). Some researchers credit this to our hormones being out of whack. Regardless, if you're serious about figuring out why it is you crave what you do, keeping a diary and taking note of what you eat during your periods can help you find some answers.
Eat Regularly-Did you ever hear the saying from your doctor, "You should never skip breakfast," or "Breakfast is the most important meal of the day..."? It's true! Skipping meals can cause your blood sugar levels to fall drastically, which naturally causes food cravings and often leads many people to overeat or binge eat. Ideally, you should try to eat a small meal every few hours (i.e. 3-4 hours for women and 4-5 hours for guys). Small meals can consist of anything from a box of raisins and a yogurt to a banana and half of a sandwich. The main thing that you are trying to do here is keep your blood glucose levels stable, which will help your metabolism as well as reduce cravings associated with PMS.
Watch the Calories- The vast majority of us are seldom ever happy with our weight, which is why diets are so popular. However, people who are consuming 800 calories a day or less should only be doing so if they have been consulted by a doctor. Otherwise, this can be extremely dangerous. Medical experts do not recommend diets consisting of fewer than 1100 calories. Instead, if you are really trying to lose those pounds, aim for at least a 1200 calorie diet, and focus your efforts on consuming nutrient-rich foods such as plenty of fresh veggies and fresh fruit while nixing the sugary and fatty stuff such as that bag of Swedish Fish that you can never seem to get enough of.
Watch the Sugar & Processed Foods- Did you know that consuming refined sugars can actually make your food cravings worse? It can also make the healthier food options on your menu such as fresh fruits, veggies and oats seem excessively bland. This is often due to the overconsumption of refined sugars as well as processed foods. If you reduce your intake of refined sugars and trade it in for the better sugars (such as the ones found in fruit), then you should see a difference.

Other Sites You May Be Interested In

This website offers some great choices for food swaps to help you avoid those cravings while making healthier eating choices.
7 Things to Know About Food Cravings
How Food Cravings Work

More die in the United States of too much food than of too little. -John Kenneth Galbraith

Are You Really Burning as Many Calories as That Cardio Machine Says?

2009-07-11T15:09:00.001-07:00

This is the age old question that even I wonder about sometimes. You step on whatever machine it is to do your 30+minute cardio workout and you proceed to enter your weight and/or age before you begin. Then you continue to workout until the machine tells you that you've burned "x" amount of calories. You step off the machine, and for many of us- the number of calories that we've burned gives us the perfect excuse to head right from the gym next door to the bagel shoppe where we can proceed to stuff our faces with whatever high-cal treat we want without feeling guilty...right? After all, you deserve it for working so hard!

There are two things wrong with this picture though. First of all, if the above scenario describes you, then you seriously need to re-think the reasons that you workout. And secondly, what most people don't realize is that the so-called number of calories that they think they've just burned are only an approximation. In many cases, the machines are nowhere near as accurate as you think! So, you may be making room for those extra calories when you can't really afford to...which may later clue you in as to why you aren't dropping the pounds the way you'd hoped.

Tragic, I know. So, let's look at some of the reasons that the machines are giving us false expectations.

Reasons Why The Cardio Machines Don't Count

Energy Expenditure-The thing that makes humans great is that we are all different. For example, the energy expended on a treadmill by a 25 year-old who weighs 120 pounds and is out of shape is TOTALLY different from the energy that is expended from another 25 year-old who weighs the same but is an elite runner. So, what's the problem? The problem is that the machines cannot tell the difference. Need it broken down further? For the person who is "in-shape," a 7 mile run on a treadmill at 7min/mile pace will be a walk in the park and probably won't yield the same amount of calories burned versus the "out-of shape" person who will be sweating up a storm and wheezing as he or she tries not to pass out in front of the entire gym. See the difference?
Body Fat Percentage-Another problem with cardio machines is that they cannot tell the body fat percentage of an individual. For instance, a person who has a higher percentage of body fat will typically burn fewer calories than a person who has more muscle mass. It is a known fact that the more lean muscle a person has, the more calories that person will burn because muscle naturally burns more calories than fat.
Your Target Heart Rate-Your target heart rate has to do with the first point I made about energy expenditure. If you want a more accurate representation of how many calories you're really burning while doing cardio, figure out ahead of time what your target heart rate is. Defined, your target heart rate (THR) or Training Heart Rate is: "a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies and is based on one's physical condition, gender, and previous training" (source). To break it down into even simpler terms: If you are walking and talking comfortably or running and chatting it up without breathing too hard, then you are nowhere near your target heart rate because you're not putting out maximum effort. However, if you're walking or running and can barely get a word in in between all of the sweating and heavy breathing, then you may be closer to your THR. There are all sorts of formulas and ways that you can figure out your target heart rate. The American Heart Association (AHA) provides some suggestions as well as Discovery Health.
Technique- What the machines don't tell you is that if you hold on to the "oh crap" handles versus swinging your arms at your side, then it will actually reduce the number of calories that you burn- sometimes by up to 40-50%! It's ok if you want to hold on for dear life, but realize that occasionally changing up your technique can help burn up a few extra cals.
Familiarity-When it comes to getting in shape, diversity isn't only GREAT, it is an absolute must. Believe it or not, when you do the same thing over and over again, your body sort of acclimates to it. For instance, if you are a total gym groupie and head to the gym only to hop on the elliptical machine for 30 minutes every day at the same intensity, eventually it won't be challenging anymore and you probably won't see any results. Instead, switch it up every now and then. Sometimes, I like to play musical chairs with the gym machines. I'll walk briskly for 10 minutes on an incline and then jump onto the elliptical for 20 minutes before finishing it off with a nice easy 10 on the stationary bike. Variety is the spice of life!
Calibration-Depending on the gym that you go to and the type of machines that they house; with poor maintenance or outdated machines, the calibration can get thrown off. This can mean that the numbers you see on the screen aren't entirely true. If you have concerns about whether or not the machines are working correctly, you should definitely bring it up to the gym person who's in charge. After all, you're not paying money each month to use crappy machines, and if you are, then you may want to think about switching gyms!
Different Manufacturers- One of the last things to take into consideration is who manufactures the machines that you use at the gym. There's a rumor going around that the newer the machine is, the more accurate it may be in calculating your total calorie expenditure...BUT keep in mind the other six points that I just brought up. Even if everything is the same on a piece of equipment that you're using at one gym compared to another, the amount of calories burned may still be different because various companies use their own "special formulas" to calculate how much they feel an average person of a certain age and size will burn at a specific level of intensity.

I hope these tips help you stay grounded during your next workout, and I apologize if I dropped the ball on anyone!

The word 'aerobics' came about when the gym instructors got together and said: If we're going to charge $10 an hour, we can't call it 'jumping up and down'. -Rita Rudner

No Pain; No Weight Gain

2009-07-08T12:17:00.000-07:00

Exactly how long does it take for the average person to gain weight? I was thinking about this again the other day. With so many people around who are overweight, it really makes you wonder what people are doing wrong so that you can avoid it. Given my personality, it is easy to become paranoid about all of this and even more tempting to want to do nothing but exercise from the time I get up until the time I go to bed just so that I won't have to worry about my health.

It's Not Always That Simple

When looking at weight gain, weight loss and overall "good" health, you can choose to look at it in one of two ways: complicated or easy. In fact, if you really want to be scientific about it, there are many factors that go into why some people look the way they do. The main factors that we're talking about here include some of the following:

Diet- Diet is king. You could look like you're in great shape on the outside but still have high cholesterol as a result of a diet that consists of nightly binges at the local fast food restaurant, etc. Having a good diet is a habit that you have to develop and consistently work at in order to have it turn into something that you're not always obsessing over (and trust me, obsessing is just as bad!). However, for many people who weren't raised by health-conscious parents or who have fallen off of the wagon for some time, getting back into the healthy swing of things isn't easy at all- the main reason being that we live in a world where we are CONSTANTLY surrounded by tempting junk food. Eating healthy is just like running; it's 90 percent mental.
Exercise- There are also those people who only eat the healthiest, organic foods. Heck, they may even be growing a garden in their backyard, but none of this makes a difference when they can't make it up a flight of stairs without getting winded. Exercise and Diet are a match made in Heaven. If the two get divorced, then you know you're going to have problems.
Lifestyle- Most Americans follow the code of "work, work, work.." not necessarily because they want to but because they feel like they have no choice. I'm not advocating anyone quitting their jobs (especially in this time of economic crisis), but at the same time, you do need to take a breather every now and then so that you can sort of reassess your life situation. I wound up quitting a job once because all I did was work, and it left me no quality of life...and believe me, Life is extremely important. After all, what are you living for? Your lifestyle should be anything but sedentary. Even if you work a desk job, set a timer if you have to in order to remind yourself to get up and walk around and/or take a stretch. Need to grab some light groceries from the corner market? How about a nice walk versus revving up the engine in your car? You'll save on gas too!
Emotions- Many people downplay the effect that their emotions have on their life; but the truth of the matter is that emotions play a HUGE role in our overall health. For instance, studies have been done which show that sad/depressed people get sick and have more health problems than those who have a sunny, optimistic disposition. This is where it helps to have a friend, partner or trusted family member who you regularly communicate with. If they tell you that something's "off", don't just poo-poo it. Keeping a journal is another great way to keep on top of your emotional health. If all else fails, there is certainly no shame in seeking the professional help of a licensed counselor or therapist. One of the main reasons that people have issues with their diet is due to how they feel emotionally. It isn't uncommon for women to eat more of a certain type of "comfort food" when they are experiencing the dreaded PMS symptoms. The same thing goes for someone who has lost a close friend or family member or who may just be going through a rough patch.
Sleep- This is the other thing that is overrated but shouldn't be. Quite the opposite, sleeping is one of the most important things that our bodies need. Rest is what allows our bodies to recover after a hard workout or a long day at the office. It is what allows muscles to repair themselves and grow; and it is also responsible for helping us to think more clearly the following day, putting us in a better mood, etc. Even taking a cat nap from 15 to 30 minutes can work wonders.

More to Love

This is the key to weight loss as well as muscle strength. When you take a closer look at nutrition, you're really only looking at three things: protein, carbs and fats. So whether your goal is to lose those lovehandles or bulk up for a bodybuilding competition, you're going to have to look at various ways of manipulating these three items in order to make it happen.

Remember when I said earlier that there are two ways to look at weight gain/weight loss? Well, this is the easy way of looking at it. The problem with people gaining weight (not the good kind) or trying to lose it lies not in all of those "diet" schemes. Rather, it simply relies on the individual's ability to have self control.

Yup. It's that easy.

EVERY PERSON SHOULD BE EATING HEALTHY AND GETTING SOME FORM OF EXERCISE IN EVERY DAY. Let me break this down for you to make it even easier:

Portion Control/Caloric Intake- You don't have to be one of those crazy calorie counter people to lose weight. However, the benefit of sometimes knowing (especially in the beginning of a training regimen) how many calories you are consuming and where they are coming from can give you a more accurate representation of what you're doing and what's working for you. The main thing to remember here is that the more calories you consume coupled with a lack of exercise, the more weight you will gain....so, eater beware. Now, for some reason, here in America, portion sizes have gotten completely out of control, and if you come from a background where you were taught to "clean everything on your plate," then you're going to have problems.*Instead, practice some self control and scale down the portions that you're eating. For those who are really challenged, you may want to invest in some smaller bowls and plates!
Exercise- Again, you can't/should never avoid exercise...mostly because it just means you're lazy. Think of how many other things you make time for in your "busy" day. I find that exercising first thing in the morning is a great way to wake up because not only do I feel completely refreshed and energized afterwards, but I also don't have to deal with the excuse of "being too tired after work to do anything". You never know what sorts of things are going to pop up unexpectedly throughout the day, which is why A.M. exercise is even more appealing.
Being Picky as a Good Thing-My boyfriend jokes around all the time that I am just like Meg Ryan's character from When Harry Met Sally when it comes to ordering food from a restaurant. But in all seriousness, when you're trying to eat healthy, being picky is an excellent thing to be. For example, when I occasionally order a sandwich from the bagel shop, I used to order it with "a little bit of honey mustard" on the sandwich. However, I soon realized that everyone else's idea of "a little bit" was not the same as mine. I switched to asking for "a drizzle of honey mustard" on my sandwich, and when that STILL didn't work, a light bulb in my head went off. Now I order my honey mustard "on the side" where I can drizzle at my own discretion!

*Quick Tip: The next time you go out to eat at a restaurant, ask the waiter how big the portions typically are. If the portions are huge, then order a to-go container to come out with your food. When the waiter brings out your food and the to-go container, before you even take a bite, portion off half of that massive serving into your doggie bag and save it for later. What you'll be left with on your plate is a portion that is more reasonable and that you won't feel bad about finishing!

If someone says, 'Hey, I ran 100 miles this week. How far did you run?' Ignore him! What the hell difference does it make?...The magic is in the man, not the 100 miles. -Bill Bowerman

Spotlight on: Kelly Brown-Calway

2009-07-06T09:20:00.000-07:00

Sometimes, people leave a really great impression that you take with you no matter where you end up in life. When I was in college at NC State, I was friends with a girl named Kelly Brown. She always went out of her way to be nice to me, and even invited me to her wedding a few years ago after we had graduated. Recently, Kelly was recognized by the United States Army as being their female athlete of the year for 2008.

Originally from Hawaii, after graduating from NC State in 2006, Kelly got married and moved back home to Hawaii to start a life with her husband, Chris. Since then, she has been busy raising her daughter and collecting some impressive running accolades, the most recent of which includes finishing the Boston Marathon and beginning training for the 2012 Olympics once she returns from active duty overseas. I think that there is definitely something to be said for Kelly and her accomplishments. To read more about Kelly's accomplishments as well as to learn a little bit about her, click here. You can also read about her in the August 2009 issue of Runner's World, which is out today.

Division III athletes love what they are doing and are passionate about it. Division I athletes are pure to an extent, but they are there for the money and the education. The walk-ons and the other divisions run for the love of what they do. -Joan Benoit Samuelson

What is Carb Loading, and is it Bad?

2009-07-03T10:45:00.000-07:00

This past week, my boyfriend and I went out of town for a few days. Up until then, I had been eating fairly healthy- maintaining a super low calorie diet consisting of mostly fresh fruits and veggies and low fat milk products/high protein. However, during the two to three days that we were away, I decided to ease up on my eating habits....a lot. The result? I almost immediately felt bloated and disgusting, although the comment was made that my muscles looked like they were popping out. My boyfriend, a former personal trainer, told me that when you deprive your body of carbohydrates and then suddenly load up on them, the result is that it makes your muscles "pop". Apparently, my 3 day hiatus was spent carb-loading. Still confused?

What is "Carb Loading"

Carbohydrate loading, commonly known as "carb-loading," is a strategy employed by endurance athletes as well as bodybuilders whereby a person will load up on carbohydrate-rich foods in order to maximize the storage of glycogen in the muscles. Doing this provides an extra energy reserve when energy expenditure is prolonged. This is often why you'll hear about marathon runners having huge pasta dinners a few nights before the a race.

For bodybuilders, obviously, carb-loading is not done for endurance reasons. Rather, for them, carb-loading allows for a slow caloric increase prior to a bodybuilding competition. For example, one to two weeks prior to a competition and before beginning the gradual carb-loading program, a bodybuilder will typically be at his or her desired body fat percentage (which is already pretty low). At this point, the athlete's carbohydrate and glycogen levels will also be at their lowest. The additional calories fill glycogen stores, thereby enhancing fullness and hardness of muscles from strict dieting. The physical result is that muscles look fuller, often giving an appearance of "popping out".

Understanding the importance of the role that carbohydrates play in your diet as well as knowing how many carbs you should consume before, during and after competition/training is important to your overall health and athletic performance. According to HealthJournal:

Normal training diets should ideally be high in carbohydrate, low in fat and protein, so that the body is accustomed to taking in carbohydrates throughout the day. If your daily intake of carbohydrate is not at least 60 percent of the daily caloric intake, you may not be replenishing your liver and muscle glycogen stores and these levels will drop below normal and stay there. Not being able to train consistently on a day-to-day basis may be a sign of chronic glycogen depletion.

To prevent chronic depletion of glycogen you need to consume approximately eight to nine grams of carbohydrate per kilogram of body weight on a daily basis. One gram of carbohydrate equals 4 kilocalories and a kilogram equals 2.2 pounds. This carbohydrate can be in the form of complex carbohydrates (breads, pasta, potatoes, etc.) or in the form of simple sugars (fruits, sweets, etc.).

Many athletes find it hard to eat such large quantities of carbohydrates. In these circumstances, a liquid, high-carbohydrate source such as Carbohydrate Sports Drinks is convenient. If mixed to the manufacturer's instructions, they contain between 20 to 25 percent carbohydrate, ideally in the form of glucose polymers, which, unlike fructose, will not draw excess water into the gut. This concentration is about 3 to 4 times that found in so-called commercial sports drinks.

Carb-loading also means that you should reduce your training intensity in order to allow your muscles time to rest and become completely loaded with glycogen. This is especially important for endurance athletes who will want to start their races or training with as much glycogen as possible. Additionally, you should never neglect to hydrate yourself during your training as well as after your training. It is recommended that you should drink 8 ounces of water (or an energy drink) ever 15 to 20 minutes, whether you are thirsty or not. During exercise, your body loses fluid as well as carbohydrates, and drinking water will help to replace some of these fluids.

*For runners (like myself) who go for runs ranging from 7 miles to 13 miles, it is often not practical or comfortable to carry a bottle of water. This is where it helps to know where water fountains are located; otherwise, you can simply fill up a water bottle and strategically place it on your running route ahead of time. If all else fails, pack a bottle of water with plenty of ice and leave it in your car for immediate consumption after you finish your run.

A Brief History of Carb-Loading [source]

The practice of carb-loading dates back to the late 1960s. The first carb-loading protocol was developed by a Swedish physiologist named Gunvar Ahlborg after he discovered a positive relationship between the amount of glycogen (carbs stored in the muscles and liver) in the body and endurance performance.

Scientists and runners had already known for some time that eating a high-carbohydrate diet in the days preceding a long race enhances performance, but no one knew exactly why until Ahlborg's team zeroed in on the glycogen connection.

Subsequently, Ahlborg discovered that the muscles and liver are able to store above-normal amounts of glycogen when high levels of carbohydrate consumption are preceded by severe glycogen depletion. The most obvious way to deplete the muscles of glycogen is to eat extremely small amounts of carbohydrate. A second way is to engage in exhaustive exercise.

The Ahlborg Carb-Loading Method:

Perform an exhaustive workout one week prior to a long race (90+ minutes).
Consume a low-carb diet (10%) for the next 3-4 days while training lightly.
Consume a high-carb diet (90%) the next 3-4 days while continuing to train lightly.

For more information on the evolving art of carbo-loading, click here.

Where are Carbohydrates Found?

Carbohydrates can be found mostly in grains, dairy products, fruits, veggies and legumes (beans, peas, etc.). They are also found in sugar and sweets (which should be consumed sparingly). Carbs are what fuel your body's energy. During digestion, your body converts carbs into sugar. This sugar then enters your bloodstream, where it is transferred to individual cells in order to provide energy. The leftover sugar is stored in your liver and muscles as glycogen.

Glycogen defined: Glycogen is the way in which the body stores glucose for later use. It is a large molecule produced in the liver, although it is also stored in the muscle and fat cells. After carbs are ingested, more glycogen is produced and then released as blood glucose levels fall. Low-carb diets initially deplete glycogen storage (as do any weight loss diets), and since glycogen molecules have quite a bit of water attached to them, people usually see a significant loss of "water weight" at the beginning of their diets. This should not be confused with "fat loss" however.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

Running Safely

2009-06-27T15:36:00.000-07:00

Recently, I decided to go for a run right smack in the middle of the day. No big deal right? Well, given the fact that it was 95 degrees in the shade, I hadn't eaten or drank anything AND not to mention the fact that I had decided to try a new loop at the park, it probably wasn't my best idea. I reasoned with myself that I generally knew where I was going , and I figured that I had ran in worse weather- so what was the worse that could happen?

About thirty minutes into what ended up being a 55 minute run (a slow 7 miles for me that day), I began to hit a wall....bigtime. I was too far into the run to turn around and go back though. As I ran, I tried to guestimate approximately how much longer I thought I would have until I completed the loop. Just to be on the safe side, I decided to conserve a little energy by running a little slower. The trail was peppered with a few cyclists here and there so that I didn't feel too abandoned. However, I didn't come across any runners (I guess they knew better). Eventually, I came to a clearing that I recognized and felt a little wave of relief come over me.

Usually, if I'm running by myself-especially if I'm trying a new loop out, then I'll carry my cell phone with me. However, ever since I got a new cell phone that is much more bulky than my last one, I haven't really bothered with it too much.With perhaps only ten minutes left in my run, I began to feel a little dizzy and oddly enough, I also felt a little cold.

Uh oh.

I knew that I couldn't afford to slow down. I simply focused on making it back to my car, which was located in the parking lot of the main entrance to the park. There, I knew that I could go to the water fountain and cool my body off (since I had forgotten to bring my water bottle with me).

I made it back to my car, but instead of stopping there, I went straight to the water fountain. There, I ran the bunched up shirt I held in my hands under the water and proceeded to squeeze the water over my head as well as the back of my neck and arms. I knew that my body was overheated. I only took a few small sips of water and then headed back to my car so that I could grab a change of clothes. Being someone who runs/exercises alot, I always make sure that my car is packed with a few nonperishable snacks for emergencies. Typically, I will also have a few bottles of water in there too. I went into my trunk and grabbed a small 60-cal pack of prunes and ate them before heading back to the water fountain for one last drink. For the next couple of hours, I had a pounding headache and felt flushed, which caused me to succumb to taking 2 aspirins. As I sipped water throughout the rest of the night, I felt better.

As a seasoned runner, I should have known better than to run when I did given the circumstances. After reflecting on this experience, it reminded me of a few safety tips that I'd like to share with you now (especially if you are a female):

Staying Safe When You Run:

Location: Always let someone know where and how long you're planning to run.
Music: If you're working out at the gym, feel free to throw on your iPod. However, when you're outside running- especially if you're running on trails, ditch the mp3 player. I cannot emphasize enough how dangerous it is to run with headphones in. Doing this can prevent you from hearing sounds, which may alert you to danger such as the screeching tires of a car or the soft rustle of leaves as someone approaches you from behind on a trail.
Familiarity: If you can, always try to run in areas that you are familiar with. If you are out of town or know that you're going to be out of town, there are plenty of running clubs in every state. Check with a running club or call up a friend to meet up for a run. In the past, when I couldn't find someone to run with, I've actually recruited my little brother to come to the park with me and walk around while I did my workout. In other instances, I've actually had my parents follow me in the car while I ran on the road early in the morning. You cannot put a price on safety.
Running Buddies: Not only is running with someone else great for your safety, but it can do wonders for improving your training. You should try to find a running group that challenges you to push yourself a little as well as have one or two running buddies that are a little slower to help force you to take it easy.
Stay Alert: The more aware you are, the less vulnerable you are. Stay alert by occasionally working out scenarios. Something a lot of runners do (myself included) is they visualize possible situations where they could be in trouble and figure out ways that they could get out of it. For instance, if you are running on a trail when suddenly you step on a snake and it bites you, what would you do?
Identification: In addition to letting someone know where you are going to be running, sometimes it's a good idea to write your name, phone number and blood type on a piece of paper that you can tuck inside your shoe. If you don't want to run with a piece of paper in your shoe, you can always write this information on the inside of your shoe.
Harassment: Verbal harassment, unfortunately, is something that many women runners encounter whether they're training or just out for a leisurely jog. If someone is verbally harassing you, ignore it and keep moving. Acknowledgement of the harassment will only egg them on to do it more.
Memorization: When you are out running on the roads, practice memorizing the license plate numbers of vehicles or other characteristics associated with vehicles or with strangers.
Be Observant: When you are running, be observant of your surroundings. Make a mental note of where the nearest payphones are as well as gas stations, etc. in case you need to call for help.
Clothing: Whenever possible, always wear light colored clothing or reflective clothing- especially when you're running in the early morning or evening.
Traffic: Unlike cyclists who have to ride with the flow of traffic, runners should try to run facing traffic, this way they can better pay attention to the traffic and jump out of the way at the last minute if need be.
Predictability: Once, when I was in college as an undergraduate, I used to park my bicycle in the same spot on the bike rack outside my dorm every day until one day I discovered that someone had stolen it. It upset me to know that someone had been paying attention to my pattern of behavior and was able to act on it. The same thing applies to running or walking outdoors. DON'T ALWAYS RUN/WALK THE SAME ROUTES. Varying up your run will not only be beneficial for your training, but it will also help with your safety because you never know who's out there watching.

When I first started running, I was so embarrassed I'd walk when cars passed me. I'd pretend I was looking at the flowers. -Joan Benoit Samuelson

Nutrition Assessment

2009-06-18T12:21:00.000-07:00

The following is a quiz that I was given when I was running cross country and track in high school. I've decided to re-type it up here so that you can take it and assess where you stand in your nutrition:

Directions:
The Nutrition Assessment is divided into 4 categories: Prudent Diet, Calorie Control, Fat, Sodium (Salt). Answer each question according to your usual eating habits. Place the number corresponding to your answer in the space provided to the left of each question. Total these numbers at the end of each category.

PRUDENT DIET

___How much milk to you consume in a week?

Drink at least 2 glasses per day (14 glasses or more per week)
1 glass per day
Only use it on cereal or drink it occasionally (1-2 glasses per week)
Do not consume milk at all

___How often do you choose to eat potato chips, corn chips, taco chips, olives, nuts or similar foods as snacks or with a meal?

very rarely
occasionally
frequently
usually

___How many times do you eat fruit per day?

4 or more
3-4 servings
1-2 servings
none

___How many whole grain breads and cereals, raw fruits and vegetables, and bran products do you eat each day?

4 or more
3-4 servings
1-2 servings
none

___Which describes your consumption of vegetables?

Snack on raw vegetables and eat vegetables/salads with most meals
Eat salads and vegetables at two meals a day
Only eat vegetables when served with a meal
Rarely eat vegetables

___How many glasses of water do you drink in a day?

8 or more glasses
5-8 glasses
2-4 glasses
One glass or more

___TOTAL PRUDENT DIET

CALORIE CONTROL

___What most closely describes the amount you eat at a time?

Stop eating when full, even if there is still food on the plate
Select a small amount and clean the plate
Eat what is served and clean the plate
Take second helpings, especially when it tastes good

___If you wanted to decrease calorie intake, which would you do:

Cut down on meat, sauces, gravy, desserts, salad dressings
Limit portion sizes
Leave off bread and potatoes
Follow a crash diet for a few days

___How many alcoholic beverages do you consume?

0-3 drinks per week
1-2 drinks per day
6-10 drinks at a time
3-10 drinks several times a week

___Do you ever eat until you are so full that you are uncomfortable?

Rarely or on special occasions
Periodically, 1-2 times a month
Regularly, once a week
Often, every couple of days, or more

___How many sweets (candy, pastry, cookies, desserts, ice cream, sugar-based beverages) do you eat?

Only on special occasions or don't eat sweets
1-3 servings per day
4-5 servings per day
6 or more servings per day

___Which pattern of eating typifies your style?

Regular meals at frequent intervals
Occasionally skipping a meal and/or binging
Eating regularly for a few days, then binging when there is time to relax
Skipping meals during the day and eating all evening

___TOTAL CALORIE CONTROL

FAT CONTROL

___How often do you eat eggs for breakfast or another meal?

Less than once per week
2-3 times per week
4-6 times per week
7 or more times per week

___How many times per week do you consume red meat (beef, steak, Canadian bacon, lamb, ribs)?

Less than 2 times
2-4 times
5-6 times
More than 7

___When you prepare or eat poultry (chicken, turkey, cornish hen), which of the following plans do you most closely follow:

Choose white meat, remove skin and prepare by baking or broiling
Choose dark meat, skin removed and bake or broil
Bake or broil, skin on and serve with gravy
Leave the skin on and fry

___How do you prefer to drink coffee?

Black
With skim milk added
With whole milk or 2% milk added
With cream, half & half or powdered non-dairy creamers added

___When you eat dairy products (milk, yogurt, ice cream, cheese) do you select?

Only skim or low-fat products
Only look for low-fat products except when selecting ice cream
Are not aware of the differences
Only enjoy whole fat content dairy products

___If you were having potatoes, would you choose:

Boiled or baked with margarine
Boiled or baked with butter
Boiled or baked with margarine, butter and sour cream
French fried, hash browns

___TOTAL FAT CONTROL

SODIUM (SALT) CONTROL

___How frequently do you add salt to your food after it is served at the table?

Never
Seldom
Sometimes
Always

___How many times do you eat at a "fast foods" restaurant...

Rarely or always selecting a "salad bar" restaurant...
Once a week
Several times per month (more than 4)
Several times per week

___How often do you eat any of the following foods: hot dogs, bologna, luncheon meats, bacon, ham, sausage?

Less than twice per month
Several times per month
Once or twice a week
Three or more times per week

___In what form do you most frequently purchase food for meal preparation?

Fresh
Canned or frozen without salt
Canned without sauces
Canned, frozen or dry with sauces and/or seasonings

___While preparing meals or when eating out, how frequently do you add any or all of the following items to your food: mustard, pickles, relish, soy sauce, ketchup, meat tenderizer, MSG?

Less than three times per month
Several times per week
At least once each day
More than three times per day

___How often do you use canned soups or dry soup/broth mixes?

Less than twice per month
Once a week
Several times per week
Daily

___TOTAL SODIUM (SALT) CONTROL

Score Results For Each Section

EXCELLENT.......................................................6 - 8
GOOD..................................................................9 - 12
FAIR...................................................................13 - 16
POOR..................................................................17 - 20
VERY POOR........................................................21 - 24

Biathlon for One

2009-05-28T16:18:00.000-07:00

This past weekend, I hopped in my jeep and made the 540 mile trip from North Carolina to Long Island, NY. There is still something indescribable- almost majestic about driving over the Verrazano and seeing the outline of Manhattan to your left...But I digress.

One of the things I love to do when I'm home in New York and so close to the ocean is go to the beach. A few nights ago, I asked my Dad if he would mind digging my bike out of the shed. I had it set in my mind that I would ride my bike from my house down to Jones Beach and back- and that's exactly what I did.

Up With the Sun

I chose to take my bike ride around 5:30 in the morning on Memorial Day. The streets were quiet as a pedaled the 9.5 miles from my house to the bike rack at Jones beach. On my way there, I crossed over a few bridges and was fortunate enough to see the sun rising over the water. It was absolutely beautiful, and several times on my trip, I wished that I had brought my camera. Once I ended at the bike rack, rather than turn around right away and head back, I locked it up and began jogging across Field 5 down to the ocean shore.

I wound up running for a short 30 minute run along the beach where I saw gentlemen with their metal detectors looking for hidden treasures below the sand. As I kept running, I encountered other people fishing off the shore. There was a photographer with a gigantic camera who had paused for a moment to have a conversation with someone on his cell phone, and other older couples walked silently on bare feet by the water occasionally stopping to pick up seashells.

I wished to myself that I could enjoy more runs like these- more days filled with peace and tranquility...where you don't have to deal with the hustle and bustle of cars crowding streets and impatient people rushing through department stores...I think all of us need to make an appointment with the ocean- even if it's just to feel the gentle crush of sand beneath our toes :)

Who heeds the waste abyss of possibility? The ocean is everywhere the same, but it has no character until seen with the shore or the ship. -Ralph Waldo Emerson

Walk it Out

2009-05-14T12:34:00.000-07:00

It is absolutely mind boggling to me how I can walk 8.5 miles on Monday and 10 miles on Tuesday and be totally fine. But then when I tried to run a measly 5 miles yesterday morning, I felt like I was dying. It was so bad that after the first mile of the run, I stopped timing myself.

yeah....

I literally felt like I was taking my legs for a run, but they didn't want to cooperate. I never thought that walking could be so incredibly taxing on my lower body, but that's the only conclusion that I can come to. I guess it is still something that's relatively new to me and will take some getting used to. I could tell that I was using slightly different muscles for walking versus running because after my long walks, my butt, quads and calves were sore.

I think I'm going to have to start incorporating a little more running into my routine- maybe do a short run in the morning and ease into my walks immediately after or vice versa. All I know is that I had to take off from doing any cardio today because I am pretty sure that my legs need a break. However, I won't let it stop me from going to Ashtanga Yoga tonight :)

We must walk before we run. -George Borrow, Lavengro

Pumping Iron

2009-05-06T05:48:00.000-07:00

Yesterday I walked 9.5 miles at a fairly good clip. Sometimes it's important to teach yourself patience-especially if you're the kind of person who always wants everything to be done yesterday. Recently, I have found that by mixing up walking with running and weight training (something I've never done before), it seems to provide me with a nice balance of activity- not to mention the fact that the walking sort of forces me to slow down and not put as much pressure on myself to excel athletically.

Despite the fact that I had already sort of "worked out" by walking, I still went to the gym with my boyfriend last night to do some light weight training. As I was going through my chest and triceps routine, I glanced around the gym and chuckled to myself. People who go to the gym are curious creatures. In the weights section of the gym, young, strapping men were strutting around in sleeveless t-shirts...their faces contorted as they groaned through each rep, pausing every now and again to look down at their "muscles" or at themselves in the mirror. I could just picture some of them thinking, "Just look at my biceps...look at 'em!"

In the non-weights section of the gym, a slightly more mixed crowd consisting of older gentlemen and ladies; teenagers, 20-somethings and what I like to call "young moms" moved seamlessly from machine to machine...some of them not quite sure what to do next-while a few attempted to use a machine incorrectly despite standing in front it for minutes, studying the directions.

Towards the front of the gym is where the cardio section is. I observed best friends chatting loudly as they stood on the elliptical machines. In front of them, a very determined woman had the treadmill bumped up to the highest incline and was walking as fast as her legs could carry her while she held on for dear life to the bars in front of her. Behind these people, a couple of middle-aged women flipped through magazines as they pedaled slowly on the stationary bikes, while a personal trainer walked by with his extremely clean shaven legs and a client in tow.

Some people looked like it pained them to be at the gym. Others gave the impression that they were killing time...one middle-aged asian man had on a pair of jeans and a button down shirt as he sat on the stationary bike pedaling away. With the supermarket just next door, I wondered if he was waiting for his wife to finish food shopping or something...

I sat there and wondered what it was that compelled each of these people to come to the gym. I knew why I was there, but due to my morbid curiosity (or nosiness as some would call it), it would still be interesting to know what motivates others day after day to get in their cars and head to the gym. When I see the young man flirting with his muscles in the mirror, the elderly woman hiking up a mountain on the treadmill or the asian man in his jeans on the stationary bike, I can't help but think that there's more to it than just fitness....

Let the refining and improving of your own life keep you so busy that you have little time to criticize others. -H. Jackson Brown Jr.

Not Just another" Early Morning Run"

2009-04-30T13:53:00.000-07:00

When people think about runners, they often think about those "crazy" athletes who get up before the sun is even out so that they can get a run in. In the meantime, the rest of the world is asleep dreaming about how they don't want to have to wake up for work.

I ran 9 miles this morning and loved it.

Waking myself up at 6am, I actually realized halfway out the door that I had forgotten to strap on my digital watch, but it didn't matter because I had my heart set on completing an old loop around the N.C. State college campus, which I knew was 9 miles long. When you get up that early in the morning, the hardest part is the "getting up" part. However, if you can somehow convince yourself to make it out the door, then you've already won more than half of the battle.

It was a chilly 52 degrees this morning compared to the balmy 85 degree weather we had been having all week. I blasted the heat in my jeep for the quick 10 minute drive to where I would park my car to begin my run, and as soon as I hopped out of the car, the air shocked me into a jog :)

There's something to be said about running first thing in the morning. You have to time it just right though (at least where I live) because had I started my run 10-15 minutes later, I would've been dealing with significantly more traffic than I would've liked (i.e. students heading in early for morning classes, etc.). But when you get the timing down, it's great. It was a little misty out, and running through the quiet streets gave me a chance to think and soak up my surroundings. For example, I actually ended up spotting two houses that I had never seen before despite the fact that I had done this particular loop numerous times in the past! Then, of course, you have the occasional morning jogger or person walking their dog before work. It's nice to be able to enjoy that every once in a while though...the solitude of exercising outdoors while it's quiet...

The mountain, I become part of it.
The herbs, the fir tree,
I become part of it.
The morning mists,
The clouds, the gathering waters,
I become part of it.
The sun that sweeps across the earth,
I become part of it.
The wilderness, the dew drops, the pollen...
I become part of it.

-Navajo chant-

Lacing it Up

2009-04-20T13:37:00.000-07:00

I recently bought a new pair of running shoes when I was home in New York a week ago. I knew that I was long overdue, but it's funny how you get attached to a certain pair of shoes. When I look back at all of the running shoes that I have owned in my "running career," each pair tells a story.

When I was home in New York, I went to the gym with one of my old friends. I sifted through my closet and found an old pair of adidas trainers. On the backs of each heel, I had written (in permanent marker) a personal note to myself that only made sense when I had both of my shoes on at the same time. It was my first pair of adidas trainers that had been given to me when I was a freshman at N.C. State University.

I had kept them.

Buried even further in my closet was my very first pair of running shoes ever: a semi-worn pair of New Balance shoes. Looking back, there were pictures of me racing my first indoor track meets with these on...big and bulky compared to the other, more seasoned runners who knew better and had on their fancy spikes and waffle trainers. I didn't know any better back then.

Once I started taking running more seriously in my sophomore year of high school, my dad brought me up to Runners Edge, one of the most popular running shoe stores on Long Island, where we picked out another pair of running shoes to withstand my increased running. We also purchased my very first pair of waffle racers. I chose a pair of rubber bottomed Nike racers that were colored green, white and black with the Nike symbol on each side of the shoe in a bright orange/red color.

I remember lacing them up for the first time and feeling like I could fly.

That first pair of waffle racers saw my running career take off. I had them on when I won my first major meet as well as when I won my first city and league championships for both cross country and track. Unfortunately, during one the Invitational meets sometime during the middle of my high school running years, someone stole those spikes. I remember staying long after the meet had finished with tears running down my face frantically looking for my waffle racers with my teammates and parents.

I went out and bought another pair of waffle racers- an adidas pair- but it wasn't the same.

I know it's silly to get sentimental over such material items, but like I said earlier- as runners, every pair of shoes that we own has within its rubbery, worn soles hundreds (maybe even thousands) of stories...of triumph and of failures....of blood, sweat and exhaustion...

and if it's a really special pair-a kind cushion to soften the blow of each minute gone by; of each unit of energy expended...urging your tired body to press on.

Where did all of this time go
All my memories are laced up
Inside my first* pair of running sneakers
Collecting dust somewhere I can't find them
Impressions left on the soles
are also left in my heart
A rusted paperclip and a faded piece of string
looped meticulously through worn laces
getting older
and fading...
I never hoped or wished,
but just dreamed
and smiled

as I soared.

"My last pair of shoes", J.V. 1/19/02

Getting and Staying Motivated

2009-04-14T08:50:00.000-07:00

Recently, I've been feeling lackadaisical when it comes to running. It sounds awful, I know. I've tried focusing more on soccer, yoga, pilates....I've even tried walking! However, while all of these options provide great supplementary support, nothing is quite as challenging for me. Running is still at the top of my list.

I've missed meeting up with my marathon guys the past few times now- partly because I had deadlines with work-related things and partly because I was beginning to feel bored with running. I reasoned that forcing myself to run when I really didn't want to would only exacerbate the underlying feelings I was having towards not really wanting to do it. I recognized these warning signs immediately because right after my collegiate athletic scholarship obligation was up, I remember the strange feeling of exasperation mixed with relief that I felt: No more 5am practices; No more 2-a-days; No more track workouts or team gossip...But there's one aspect of it all that I miss.....

The idea of being part of a team

Sure, there were days when I dreaded going to practice and having to face the pettiness that so many of us women fall prey to. But now that I've graduated and have allowed some time to pass to let the "dust settle," I miss having people to run with. It's almost as if I didn't think; I just ran. How do I clarify this? It's as if I would let the "group" do the work while on a run. Three or four or even five of us would go for runs anywhere between 6 and 10 miles but I never found myself focusing on pace or breathing necessarily. Even if I was exhausted, I didn't really notice.

I would listen to the other girls gossip or tell stories about what was going on in their lives. We would laugh at silly things and ask each other for advice on relationships, school, jobs, etc. This isn't to poo-poo the marathon guys that I run with now; on the contrary, they're great...but it's not the same as running with other women. When I was running in college, I didn't realize it so much then, but we were all running towards the same goal: to become better runners and hopefully make All-American- maybe even looking towards the Olympics after graduation.

Now, when I lace up my shoes to go running (or slip them on because I never untie my shoes), I question my own goals. Sometimes I think: "Why bother?" Realistically, I'm not trying to make it to the Olympic trials or anything- (although I don't doubt that I could), and it's not like I'm getting paid to run anymore...so why do it? Am I doing it to stay in shape? Perhaps. Am I doing it because I'm passionate about it? No- I don't think it's passion...

I honestly believe that running is something that is and always will be inside of me. For me, the need to run is more like a nagging feeling- haunting me, egging me on- whispering in my ear when I've stood it up with some lame excuse...

It's too cold today..
I hate running on the treadmill...
I just did my hair..

I'm finding that it is becoming increasingly difficult to get myself motivated to get out the door, and that's the hardest part. I think to myself, "If I can just make it out the door and to my running destination, then I'll be ok..."

Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired. -George S. Patton, U.S. Army General, 1912 Olympian

Jack LaLane

2009-04-06T12:14:00.000-07:00

Now, here is a guy that every athlete should know about. I've included a couple of links worthy for you to check out below:

Interview with Jack LaLane on Diet & Exercise
Jack LaLane is Still an Animal

I do it as therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline. -Jack LaLane

Trying to Be Flexible Minus Being Neurotic

2009-04-03T09:31:00.000-07:00

Yesterday, I attended my first yoga class in years. Previously, I had only attended two yoga classes back when I was in college...and it was HORRIBLE. I left the classes feeling more sore than I was when I went in. However, this time around, I figured I would give it a go. In all of my 26 years on this earth, I have never been flexible. I am the most inflexible person I know- unable to touch even my toes.

Yup. It's bad.

For the most part, I really enjoyed the class, which was titled Gentle Yoga. However, if that was gentle yoga, then I am somewhat fearful of what real yoga is like. We went through a range of poses such as the "downward dog" and "cat" and modified plank...However, as I was laying there on my mat along with the rest of the class, I found my mind drifting- racing. As everyone else was focusing on their breathing, I was skimming through events that had happened in the past as well as things that hadn't even happened yet.

My muscles tense, we shifted into a different pose. I found myself secretly getting frustrated. Why was the instructor so calm? How was it that she could seamlessly shift into this weird balancing pose while I, alone, struggled? Ever the over-achiever, crowd-pleaser, suddenly I found myself feeling panicked. Was I doing the pose the right way? If I shifted my head to see what the instructor was doing, I was sure I would fall.

Maybe that was the problem. Maybe I was too focused on doing the poses perfectly. I couldn't keep up with her though. She, almost laughably, asked us to balance on our derrières while holding our big toes at an angle in the air. Surely, she must've been kidding; I could barely touch the tips of my fingers to mid calf- let alone my ankles or toes.

Feeling somewhat ashamed and disappointed in myself, I found that the most enjoyable part of the class was towards the end where she placed bean bags (which smelled like chamomile) over our eyes as we lay flat on our backs listening to soothing music. But I couldn't relax. All I could think about was the fact that it was too quiet. Where was she? Was she hovering over me? I desperately wanted to peek out from under my bean bag eye cushion so that I could see where the instructor was. When I wasn't obsessing over the whereabouts of our yoga instructor, I was trying to stop my mind from racing.

70 minutes of this.

My main reason for beginning to do yoga (as well as Pilates) is because it is my hope that being more flexible will help me excel as an athlete. Also, it is my hope that the yoga will help me to RELAX and be more centered; more focused (I tend to be somewhat high-strung at times).

I was speaking to a friend of mine today about my continued struggles with flexibility to which he responded:

You know, some people just aren't hardwired to be flexible. You're probably one of them- although I'm sure that the (yoga) class will certainly help you build at least a normal range of motion..haha....

I'm still hopeful. I recently took out a book from the library entitled The Whartons' Stretch Book, and I'm anxiously awaiting the next class. Mostly, I want to be able to comfortably touch my toes...but being a little less neurotic wouldn't be so bad either ;)

Blessed are the flexible, for they shall not be bent out of shape. -Anon.

why?

2009-03-30T07:55:00.000-07:00

because jogging is a joke
because I can't stand clean shoes
because 6 miles is never enough
because obesity is an epidemic
because I'm competitive
because I like a challenge
because I always want to be able to fit into my size 3 jeans
because I like to sweat
because it gives me an excuse to wear shorts any time of the year
because it's how I self-identify
because I enjoy solitude
because it's the cheapest form of therapy I know...

but if someone ever asks me why I run, I'll tell them

it's because I enjoy it.

-c.v.- 3.30.09

8 miles and counting...

2009-03-27T13:08:00.000-07:00

As I write this, it's been raining all day. By any normal person's account, it's been a pretty crappy day out(weather-wise). That being said, I knew that it was the perfect day to go for a run...

a long run...

a 13 mile run....

Walking versus Running

After having walked for almost 2.5 hours yesterday, I am convinced that walking is more difficult than running (at least for me) because today my legs felt as if I had been walking for the past year non-stop. If you recall from my last post, the longest I've ever ran (continuously with no stopping at all) was 11 miles. I remember that run VERY WELL because I literally thought I would die if we didn't stop. My long runs were/are usually between 9-10 miles. Isn't it amazing what adding on another mile can do to a person?

I digress.

I had wanted to try running something really long like 13 or 14 miles for a little while now-with my thinking being that if I can run at least half of what a marathon is, then I definitely know that it's not out of the realm of possibilities for me down the line (should I choose to do it of course). So, today I decided to turn my 8 mile loop into a sort of figure 8 loop in order to add on the additional 5 miles. Normally, my regular run pace is around 7min/mile or just under, but today I was EXHAUSTED, so I ended up running around 9min/mile (shh, don't tell anyone).

Today wasn't about how fast I could run 13 miles though...No, today was about having the courage to start and the continued forbearance to finish.....

And finish, I did.

The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed. -Jacqueline Gareau, 1980 Boston Marathon Champ-

slowing it down a bit

2009-03-26T13:50:00.000-07:00

So, in place of running today, I wound up walking instead. You see, I was feeling a little stressed out and thought I'd do something outrageous and run 14 miles versus the original 8 I had planned on (by the way, did I mention that the longest run I've ever done was 11 miles?). So, I started off running and decided about six minutes into my run that I didn't feel like running anymore. So I walked instead...for two hours (approximately 8 miles).

Sometimes I put too much pressure on myself to perform well. It shows up in various areas of my life...especially with running. Because I used to be a really good runner, I sometimes inadvertently feel the need to be able to always perform at a high level. I never give myself a break because then I usually wind up feeling bad about it- that I didn't run fast enough or hard enough when I could have, etc...

I guess there are those out there who, like me, have to force themselves to slow down sometimes (literally), and that's what I did today. I'd be lying if I didn't say that I feel a slight twinge of guilt that I didn't run. However, once I made the decision to walk, I set a goal of completing a certain loop no matter what, and that's exactly what I did.

It's a constant struggle to know when to put pressure on yourself and how much so that you can push yourself in order to become better at something versus knowing when to pull in the reins without feeling like you're succumbing to some sort of defeatist attitude (i.e. being a quitter or branding oneself as 'lazy').

I know I'm not alone in my thinking. I also know that there are some days when I really have no desire to run. Today, I wanted to be able to reflect on some things, and I decided that a slower pace would help me accomplish that. And while I may not have hit my physical goals for the day, I most certainly accomplished my mental ones :)

As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives. -Henry David Thoreau-

Dragging Myself Out of Bed

2009-03-23T06:26:00.000-07:00

This morning I was supposed to get up at 5am and go for a 7 miler.

Whoops.

I actually slept right through my alarm. In the wonderful world of running, things have been pretty decent. A few weeks ago I did something to my hamstring, which then did something to my hip flexor- but it feels much better now. However, I couldn't mask my frustration when it came time to work out on the track with the marathoners last Tuesday. They were doing 2-1-1 (which is a super long distance workout that I've never done), so I opted instead to do quarters, jumping in and out with them.

That didn't last long.

My hamstring began to feel really tight and then bordered on being painful. It seems that there is just no easy way to ease back into track stuff. I say this because then, on Thursday, I met up with them and ran 8.4 miles at sub 7min/mile pace and was (for the most part) totally fine! So what gives?

Tomorrow is another track workout, and I'm almost wondering if it might be better for me to simply do a tempo-type run on my own- at least for a few weeks longer until I figure out the hamstring issues...

Additionally, the soccer season is now in full swing, so when I'm not running hard twice a week, I'm playing soccer for an hour and a half. Then there's also the occasional golf, tennis and Pilates....

I wake up each day and am thankful that I have two strong legs and a healthy body, which allows me to move freely and be so active.

Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go. -Unknown

Don't Get Frustrated...Get Healed!

2009-03-02T19:42:00.000-08:00

A few weeks ago, my hamstring had started feeling really tight, and then sure enough- it eventually caught up with me. Now, for the past week or so, I haven't really been running at all because I wound up doing something to my hamstring, which in turn did something to my hip flexor. Bottom line? It hurt. Just over a week later, however, I'm feeling much better and am really looking forward to getting back out there and running.

It's always when things seem like they're finally starting to go well that the unexpected happens. It can be extremely frustrating to say the least. I've been trying to do other types of exercises, but that's been somewhat difficult too because a lot of the exercises involve using your lower body. It's funny how you fail to realize just how important one part of your body (however insignificant it might seem) can be once you aren't able to use it the same way.

Lesson learned. Now, if I could only figure out what caused my hamstring to become so tight out of nowhere....I blame it on the fact that most of us are born with one leg longer than the other....

Running is the classical road to self-consciousness, self-awareness and self-reliance. Independence is the outstanding characteristic of a runner. He learns the harsh reality of his physical and spiritual limitations when he runs. He learns that personal commitment, sacrifice and determination are his only means to betterment. Runners get promoted only through self-conquest. -Noel Coward

Workouts Galore

2009-02-19T05:08:00.000-08:00

It's been a while, but so far my track workouts are improving (I think). Just the other day, the guys were running 5X 1600 meters at 6 minute mile pace. However, I don't have quite the stamina built up for that yet, so I altered the workout and chose to do 5X800 meters. It was a good workout, and I ended up negative splitting each time.

Today, I am meeting up to go for another tempo run. Last week, we went on an 8 mile tempo at Umstead Park over what was mostly an uphill climb. It was a little chilly, and I really wanted to stay with them as long as I could because I knew that they would be pushing the pace. I actually ended up staying with them for almost the entire run, with the exception of the very last mile in which they sort of took off and my tired body just couldn't push anymore.

The best feeling came during the run when I asked one of the guys what pace we were running (He had one of those fancy watches that tells you the pace). You see, I'm pretty good at guessing what pace is being run because I've been running the vast majority of my runs at right around 7-minute mile pace. However, due to the fact that we started off the run kinda' fast AND the fact that I was tired, I wasn't sure what the pace was because it simply felt fast. So, that being said, you could imagine how pleased I was when I was informed that we had been running sub 7-minute mile pace the entire time and were currently running around 6:37 pace!

Never Underestimate Yourself

It seems like there a million reasons that I could have chosen not to run with those guys last week for that tempo run. First of all, I knew it was going to be a tempo run (and I have always loathed tempos), then there was the fact that I was exhausted and it was cold outside. However, there's something to be said for the fact that I had already dedicated to meet up with these gentlemen and once with them, I was determined not to let them drop me (at least not for the vast majority of the run). I've looked at it pretty realistically: I'm not completely out of shape, but I wouldn't say that I'm in the greatest shape of my life right now either. Additionally, I know that these guys are better than me at the distance stuff- heck, they're marathoners! I wouldn't jump up to say that any one of them is a better runner than me; it's that they've been training for something totally outside of anything I've done.

All of that aside though, I am willing to learn from them, and by training with people who are better than you, you will (usually) become better as well.

To become the runner you are, you can't dwell on the runner you're not. Start with what you've got - whether it's mental, physical or just the support of your family - and then just run. There really aren't any rules about what your running should be - you don't have to run "fast", need to run "long", sign up for races, run on a treadmill or run at all unless you really want to. Deciding on the runner you want to be is the most important thing of all. -Amy Hunold-VanGundy

Knowing Your Body

2009-02-10T08:06:00.001-08:00

This week marks my second week running with a group of marathoners-something I'm really excited about (because it means that I have people to train with). However, I had to force myself to back out of a track workout at the last minute today due to my recent problems with sleep and lack of it.

It's not uncommon to come across athletes who push themselves beyond their limits all because they feel that they cannot afford to miss a day of training. This is especially true if you've found yourself in a situation where you haven't been sleeping well but still want to train. I often find myself pondering as to whether or not I should just push through the exhaustion and get a "good workout" in for fear of being perceived as lazy or the unreasonable thought of somehow getting out of shape.

Get the sleep.

This is a hard pill for many of us to swallow. For someone who always tries to keep busy, having to slow down and sleep is not only frustrating; it feels like a waste of time. In the long run, however, getting sufficient sleep will help you because it's a great preventative measure against injuries-not to mention that it assists us in maintaining a healthy weight and overall better mental clarity.

I find that I often need to remind myself of the importance that sufficient sleep plays in my life. After all, I wouldn't have much of one without it!

The bed is a bundle of paradoxes: we go to it with reluctance, yet we quit it with regret; we make up our minds every night to leave it early, but we make up our bodies every morning to keep it late. ~Charles Caleb Colton

Announcement: Let Our Children Run

2009-02-04T10:50:00.000-08:00

The following is a message from Kim Braschwitz regarding the public use of tracks in the Cary, NC area. If you can help out, we'd really appreciate the support!

Dear All:

This letter is going out to the community. Our first goal is to let the children of Raleigh RUN….let them get the same chance we did when we were kids. Our second goal is to open the gates for those of us who do not have access to a track to do our training.

Duane Ross is a 2004 Olympian, Director of Track & Field and Cross Country for Methodist College , Vice President for the North Carolina United States Track & Field Association (NC USATF) and is also a volunteer youth coach. Please read Bio for Duane Ross

Duane needs our support, please do what ever you can to get the word out we need to have our voice heard in record numbers over the next two weeks. If we are unable to come to a resolution please plan to attend the Wake County Board of Education on February 17, 2009 at 3pm.

Please feel free to send this to anyone who is willing to help out the kids.

Thank you,

Kim Braschwitz

January 28, 2009

LET OUR CHILDREN RUN

Dear Track Family:

There comes a time when one must stand up for what's right. For our organization that time is now. If you're not aware, most of our expenses as a club come from facility cost. Communities in Schools, an organization under the umbrella of the Wake County Board of Education, control the cost and access to all of the public track facilities in Wake County . Despite the fact that our tax dollars pay for these facilities, Communities in Schools still charges our club $50/hr to use them. In one season, we pay in excess of $4,000 just to have our kids enjoy themselves on a facility that our tax dollars have already paid for. In addition to the cost, we're told that we cannot use a high school track with a much softer surface until the school year has ended, forcing us to pay the same excessive amount for a concrete track surface that limits our capabilities and ultimately leads in our children having minor injuries.

As an organization, we have spoken to several High School Principals and Athletic Directors about the usage of their facilities. Each one has granted access to their track and looks forward to a relationship with our club. Unfortunately, that is where the goodwill stops. These same Principals and Athletic Directors can grant us access, but ultimately they too must work with Communities in Schools and get their permission. So what do we do about it?

Below is a link to the Wake County Board of Education website where each one of us can send an email to all the board members at one time. We need to have our voice heard in record numbers over the next two weeks.

If there is no resolution to these issues by February 10th, 2009, our organization along with representatives of USATF-NC and other clubs in the area will meet with the Wake County Board of Education on February 17th, 2009 at 3pm to voice our concerns personally. We would like for as many of our children and parents possible to be available to show their support. Our theme for this occasion will be "Let our Children Run."

Let's work together to make sure our club remains the best in North Carolina ! If you have any questions please don't hesitate to contact myself or one of our club volunteers.

http://www.wcpss.net/Board/contact/

Thank you,

Duane Ross and Rodney Mathes

First Track Workout in Over Two Years...

2009-02-04T06:23:00.000-08:00

Well, it took me a couple of years, but I finally managed to get back on a track and really do a workout. Equally as difficult was finding some people to run with as well as a track. You see, down here in North Carolina, the public schools aren't as open to strangers running on their tracks (even though we're taxpayers). In any case, I digress. The workout was as follows:

3 X 2000 meters w/ 1 lap recovery inbetween each
1 mile w/ 1 lap recovery
1 mile (jogging the turns and sprinting the straightaways)

Overall, this was a really good track re-introduction for me. I was running the first part of my workout with all men who are active marathoners. I also ended up modifying the workout a little because they were doing between 4-5 X2000 meters (which was a bit much for me to start back with). We were on pace to run each successive 2000m a little faster than the one before. So, for example, we ran the first mile split at 6:21, the second at 6: 17 and the third one was around 6:13.

Overall, I'm really pleased that I was able to keep up with these guys. The pace that they were trying to run wasn't anything blistering, but it was a good start for someone who hasn't done any sort of speed work in a while (ahem, ahem). I'm not sure that I'll ever run a marathon, but if I can keep up with these guys, you never know!

If you don't have confidence, you'll always find a way not to win. -Carl Lewis

Runners versus Joggers

2009-02-03T04:26:00.000-08:00

Runners are a totally different breed.

It never ceases to amaze me how I can pick out the difference between the two when I'm driving around. Runners are just a little bit dirtier, their shoes are just a little more worn in, their clothes look as if they've been worn a thousand times before....Joggers look as if they're just breaking in their new running shoes, which they're afraid of getting dirty. Their clothes are just a little too new- their pace just a little awkward- as if they're afraid to break a sweat. Real runners don't run with their ipods or pedometers; all they need is their wristwatch (if that). You'll often find them out an about early in the morning before everyone else is awake, running along the empty streets so that they can avoid having to stop for traffic or methodically traversing a worn trail at a local park.

We can be seen plodding, mile after mile, muscles straining with each stride, sweat dripping down the small of our backs, silently traveling along.

Focused.

Determined.

Disciplined.

And you ask, "Why?"

It's the drive to be better. To challenge yourself both mentally and physically. Runners don't stop to ask themselves, "Are you tough enough?" They prove it. It's what gets us up at the crack of dawn when normal people are sleeping. It's about wanting to be better. It's about knowing that for every day you don't train, there is someone out there that is; and one day you're both going to meet-only they'll have an advantage over you.

We're competitive. Inclement weather doesn't bother us in the least. I guess you could say we're just a little crazy, but it's all a part of the thrill that comes with completing each mile.

In the '70s, I was a school teacher and trained at 5am and 5pm. during wintertime, I never saw the sun. -Tom Fleming, marathoner

Knowing When to Take a Break

2009-01-14T06:13:00.000-08:00

As an athlete, it is extremely important to make sure that you're tuned into your body. That being said, there are three really important things that you need to make sure you're getting plenty of:

Rest
Eating Properly
Staying Hydrated

If one of these three things is off, then you will find that it will be difficult to achieve positive fitness results. For example, recently, I have been having difficulty getting to sleep at night due to a slight schedule change. However, despite the fact that I wasn't getting enough sleep, I still wanted to get up the next day and work out. After reasoning with myself, I realized that I was not going to get the maximum benefit out of working out because my body was already fatigued. Better just to leave it alone for the day and try to recoup my losses by getting a better night's sleep. However, I didn't sleep well for several days in a row, which made me cranky, irritable, unable to focus on my work- not to mention the fact that I was still tired.

That iss just one example of how incredibly important proper sleep is. In addition to getting a decent amount of rest, you also want to make sure that you're eating properly as well as staying hydrated. Our bodies are mostly made up of water, and during the cold/dry winter seasons, it is just as important to make sure that we're sucking down as much water as we can. Remember: you can survive for days without food, but you cannot survive days without water.

Making Healthy Choices

When you get up each morning, you have the ability to choose what kind of a day you want to have. This starts from the moment your feet hit the floor. Are you going to go to the gym right away and work out? Perhaps go for a run outside? Are you going to have breakfast that morning? If so, what are your food options? What will you decide to eat? Later that evening, you can choose to stay up late to cram more work in, OR you can figure out other alternative ways to relax and "wind down" your evening.

The choices we make today affect how we will feel and look tomorrow.

I have to exercise in the morning before my brain figures out what I'm doing. -Marsha Doble

Running Evolution

2009-01-12T14:09:00.000-08:00

It's funny when you look back at how much sports have changed over the years. While some things remain the same, other things have most certainly changed. Nowadays, when you think of athletes- especially runners- your mind tends to wander towards thoughts of doping and other illegal drug use. But whatever happened to competing in sports because of the pure love and adrenaline rush that you got from it? The crowd anxiously cheering you on, pushing you through yet another lap- your body about to give out because you're expending every last ounce of energy you have to edge out the person who's rapidly sneaking up on your shoulder?

My favorite runner of all time is Mary Decker Slaney, and recently, I came across two famous video clips of her running. The clips are of her running both the 1500m as well as the 3000m at the 1983 World Championships. In the second clip of her running the 1500m, Mary was coming off of having just won the 3000m. She was being challenged by three Soviet women, and towards the end of the race, one of these Soviets (Zamira Zajtseva), passed her, making it look as if Mary wasn't going to win the race. However, in a dramatic turn of events, Mary managed to dig down and muster up the energy to sprint past Zajtseva, winning the race in the last 30 meters.

This double win earned the races the nickname of the "Double Decker". If you haven't seen the footage before, I highly encourage watching it. I've seen it several times now, and I'm not sure if it's because I'm a runner or an athlete or what- but each time, I can feel my heart pounding as if I'm there- actually running the race.

I've always got such high expectations for myself. I'm aware of them, but I can't relax them. -Mary Decker Slaney-

on networking

2008-12-16T10:32:00.001-08:00

So, since I spend a good chunk of my time on the Internet, specifically on Twitter, I thought it would be a good idea to create a "running" group. It still baffles me that Twitter doesn't have a group for those of us who like to run, exercise or just workout. I've seen other athletic types on Twitter, but I guess no one thought of creating a group for athletes? I dunno. In any case, it is my hope that those of you who like to run will :

a) Join Twitter
b) Join the "Running & Exercise Enthusiasts" group

The link to this group can be found here.

Also, once you join the group, feel free to post whatever you want, just make sure you include the group tag somewhere at the beginning or end of your post.

The group tag is: #running

It is my hope that this Twitter group will not only foster discussion about running, but also that it will help those who love the sport (as well as the idea of fitness) to network with each other and develop meaningful relationships :)

Even in a country like the USA where fitness has become an obsession, most people exercising do not seem to think it illogical to drive automobiles to gyms while doing their best to avoid walking. -Dave Wilson

working on working out

2008-12-07T11:32:00.000-08:00

Butter me up because I've been on a roll for the past week and a half now! I may be somewhat of a wimp lately because of my refusal to run outside due to the cold weather, but what I lack in "outside toughness", I have certainly been making up for inside of the gym.

I have been following a workout regimen in which I complete four concentrated exercises which focus on a specific body part. With each machine or exercise that I do, I complete three sets of 15 repetitions at a weight which provides enough resistance for it to be a challenge. After I've completed all of this, then I usually go on to complete at least 30 minutes of cardio (unless I've already done it earlier in the day). So, that being said, a typical day will look something like:

Workout 'A'

[Chest & Triceps]

Chest Exercise 1- 3 sets, 15 reps each
Chest Exercise 2- 3 sets, 15 reps each
Chest Exercise 3- 3 sets, 15 reps each
Chest Exercise 4- 3 sets, 15 reps each
Triceps Exercise 1- 3 sets, 15 reps each
Triceps Exercise 2- 3 sets, 15 reps each
30 minutes of Cardio (Bike, Step machine, or Treadmill]

"Form is Everything"

Trust me, this is a GOOD workout if done correctly. Among other things that I have learned from speaking to a personal trainer, form is everything. When it was up to me to do my own workout with the weights, I realized that I had no idea what the heck I was doing. I actually had a couple of guys approach me in the gym and instruct me on how to correct my form. Since my boyfriend is a personal trainer, we have since begun going to the gym together and working out, and it has really helped A LOT. It turns out that when you correct your form on various machines, it actually makes things much more difficult! I was surprised to find myself breaking a sweat after lifting some weight.

Lifting Weights Doesn't Necessarily Make You "Big"

Among other things, I have also come to realize that simply lifting weights doesn't make you big. It depends on a number of factors such as how your body is genetically built, how often you lift weights as well as how much weight you lift each time. For instance, if you do shorter repetitions of heavier weight, it will have a different effect on your body than if you do increased repetitions at a lower weight. Additionally, it is typically recommended that if you're going to do any work with weights, you should do it prior to doing any cardio. Because your body is already fatigued and in a catabolic state, when you go to do cardio, you're ready to burn fat much easier. If you do cardio prior to working with weights, you're just making your body more tired; therefore, you won't be able to get the maximum out of your workout. Remember, the more muscle you have, the more fat you burn!

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. -Plato

Great Sources of Nutrients

2008-11-24T14:58:00.000-08:00

If you're trying to eat healthier, there are a ton of books available out there to help guide you into healthier eating. Now, I do not profess to be a cook by any stretch of the imagination, so when I ventured out to look for a cookbook, I looked for something that had simple recipes- something that I felt confident I couldn't screw up. In the process, I not only found such a cookbook, but I also managed to find one that provided a few tips on healthy eating as well. The book I'm talking about is called Superfoods- Cook Your Way to Health by Jyl Steinback. That being said, here are some things I picked up related to vitamins and the food sources in which they can be found:

25 Vitamins & Minerals and Their Food Sources

Vitamins

Vitamin A: carrots, sweet potatoes, dark green leafy veggies, pumpkin
Vitamin D: sunlight; dairy products, cod liver oil
Vitamin E: veggie oils, nuts and seeds, wheat germ
Vitamin K: green leafy veggies, cabbage, cauliflower, asparagus, broccoli, chickpeas, green tea
Vitamin C: orange juice, brussel sprouts, citrus fruits, melons, broccoli, strawberries, cabbage
Vitamin B1 (Thiamin): legumes, whole grains, enriched cereals
Vitamin B2 (Riboflavin): dairy products, whole grains, enriched bread & cereal, green veggies
Vitamin B3 (Niacin): lean meat, dried beans and peas, brewer's yeast, poultry, tuna, whole grains, brown rice, enriched bread and cereal
Vitamin B6 (Pyridoxine): salmon, nuts, wheat germ, brown rice, peas, beans, nuts
Vitamin B12: clams, oysters, salmon, sardines, tempeh
Pantothenic Acid: meat, eggs, whole-grain cereals, legumes
Folate: leafy green veggies, legumes, brewer's yeast, beans, nuts, liver
Biotin: oatmeal, soybeans, green veggies, liver

Minerals

Magnesium: bananas, dried beans and peas, whole grains, dark green leafy veggies, nuts
Phosphorus: lean meat, fish, poultry, dairy products, legumes, eggs, nuts
Calcium: dairy products, dark green leafy veggies, broccoli, shrimp, salmon, legumes, tofu, fortified orange juice, clams
Potassium: bananas, potatoes, spinach, broccoli, chickpeas, strawberries
Chromium: lean meat, orange juice, whole grains, brewer's yeast, vegetable oil
Copper: shellfish, whole grains, legumes, nuts
Fluoride: fluoridated water and toothpastes, seafood
Iron: lean red meat, organ meat, legumes, enriched cereals and breads, dried fruits
Manganese: tea, spinach, raisins
Selenium: organ meat, seafood, whole-grains, potato with skin, turkey, chicken breast, wheat germ
Zinc: lean meat, poultry, fish, whole-grain cereals and breads
Boron: apples, dates, nuts

Few of us know what we are capable of doing...we have never pushed ourselves hard enough to find out. -Alfred A. Montapert

using your head

2008-11-20T09:38:00.000-08:00

If you think that you can't do something, you're probably right. Your mind is perhaps one of the most important and powerful tools you have at your disposal. Once you've got the physical part down, running is nothing more than a mind game. Your mind can make or break you. The world's best runner can have the worst race on any given day if they don't have it together mentally.

From College to Career

When I was in college, we sometimes had to get out of bed at 5am to go for our runs and/or workout because of other things that were going on with scheduling conflicts, etc. Now that I'm out of college and working, it's not that different. I sometimes have to get up early in the morning to do a quick 30-40 minute run-otherwise, I know that I won't want to do it later. Additionally, now that the days are shorter, if I wait until just after 5pm to run, it's already dark out.

Finding the Motivation

I am not sure why, but there is something that sucks about waking up at 7am and leaving a warm bed to face bitingly cold air. However, that's the most difficult part. Typically, if I can make it past my front door, I'm doing well. There is nothing that compares to the satisfaction and feeling of euphoria I get after finishing a difficult run in crappy weather. After having traversed miles of trails or fighting an uphill battle on the roadways with pedestrians and traffic, running makes me feel better (usually).

I'd like to think that being a distance runner has taught me a lot about myself-mostly about what personal limitations I've chosen to set as well as the ones I've decided to go after and break. In my opinion, distance runners (people who have trained and raced the mile, 3,000m, 5k and beyond) are the real runners. They have more time to think about why they choose to run upwards of 5 or 6 miles each day. They have to maintain their focus for a much lengthier period of time during races, ignoring pain and fatigue; counting laps and trying to remain upbeat all the while.

The True Test is Now

It's interesting to look back at my relationship with running over the years. In high school running was nothing but great fun and I loved the competition involved. In college, it was more of a profession-something I was forced to do each day, and now...Now, there's no one holding my hand or telling me that I need to get up and workout at 6 or 7am...

In the stillness of the morning just before most people are getting ready for work, or in the middle of the day when I've managed to find solace on a well-beaten path somewhere at the park, it's just me out there-alone in my thoughts but always telling myself to move.

You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement. -Steve Prefontaine

hanging in there!

2008-11-19T06:52:00.000-08:00

So, the first day of attempting to eat healthier went fairly well. Here is how it broke down:

Day 1

7am run -ran 48 minutes at the park

Breakfast

small bowl of fresh fruit (mango, kiwi, honeydew, cantaloupe, watermelon)
hot cup of green tea

Lunch

leftover wonton soup w/ soup noodles
hot cup of green tea w/ splenda
1 ginger cookie

Snack

1 lowfat yogurt

2nd Run- ran 20 minutes

Dinner

1 cup of salad (lettuce & sliced tomato w/ EVOO & dried Italian seasoning)
2 cups of organic lentil soup
2 ginger cookies
small handful of raisins
hot cup of green tea

Late Night Meal (9pm)

1 lowfat manwich (made with ground turkey) -5g fat including bun
1/2 roll
several french fried potatoes (cut red potatoes brushed w/ EVOO & seasoning)
a couple of hushpuppies (appx. 4 oz)
hot cup of green tea

My Thoughts:

I am somewhat embarrassed to admit that I ate the way I did towards the end of the day. I know for a fact that had I gone to bed around 10ish, I wouldn't have eaten that late night meal. I, however, had some work to finish and was up until just after midnight. It seems like the longer you are awake, the greater the tendency is to want to eat more.

Additionally, eating healthy after you have spent a considerable amount of time NOT eating healthy can be a shock to your body. After breakfast and pretty much inbetween all of my meals, I was STARVING. Towards the end of the day, it got to the point where I would stand up after sitting at the computer only to feel like my body was off balance.

I didn't quite meet my goal of having 8 glasses of water/fluid, but it sure felt like I did! It seemed like every five minutes I had to use the bathroom. Today, I am going to try to do a little better. I'm going to shoot for drinking at least two glasses (8oz) of fluid with every meal. If I can get it up to 6 glasses from 4 yesterday, then I'll be heading in the right direction. I have also begun to plan ahead what I'm going to eat later for dinner, this way my mind won't be allowed to wander onto things that are unhealthy :)

I don't diet. I just don't eat as much as I'd like to. -Linda Evangelista

changing my diet for the better...

2008-11-17T22:18:00.000-08:00

We all know how to eat well. The fact of the matter is, however, that we often choose not to. And even if we think that we're eating relatively healthy, we can always do a teeny bit better. Well, lately, I've been eating like crap. I don't really get the same enjoyment out of cooking as many others do, but I've decided that enough is enough with this nonsense. After speaking with one of my other cross-country/track buddies tonight, here is just one sample of what a healthy diet should look like:

*It should be noted that Karen is a vegetarian.

Breakfast:

all natural cereal w/ milk
fresh blueberries
banana
raisins
pineapple
walnuts
almonds
orange juice

Lunch:

whole wheat sandwich w/ cheese or hummus, lettuce & tomato
grapes
blue corn chips

Snack:

carrots
crackers

Dinner:

mixed green salad (carrots, broccoli, peppers, tomato, onion)
sauteed boneless, skinless chicken breast w/ brown rice & veggies [this is my addition for an option]

Ok, now that you've seen a sample of what someone else eats, here's what I have been eating lately:

Breakfast: 2 cups of cereal w/ non fat milk, one lowfat yogurt, 2 cups of tea
Snack: one yogurt, one slice of bread with butter on it
Lunch: one yogurt, 2 cups of tea and/or water w/ lemon in it
Dinner: 97% lean burger with yellow onion sliced on top, tater tots on the side
Late night snack (after 8pm): something usually high in sugar like cookies- though not all the time

Sometimes the choice for dinner will vary depending on where I am though. In the past few weeks, I was astonished to see that I had been eating out more than I thought- stopping in at fast food restaurants with my boyfriend (who is a personal trainer, mind you!), and even though I am choosing grilled chicken sandwiches at these fast food establishments, I could probably stand to not eat the sandwich with the bread, french fries and soda that comes with it.

You Know Your Body Better

I know better. And I've never eaten this poorly in my life, so what gives? Eating well and taking care of your body takes discipline. It doesn't take a genius to figure out how counterproductive it is for me to go and run for an hour only to then turn around and stuff my face with something that is unhealthy only hours later. The problem lies in the fact that I don't like preparing meals. In my mind, it seems like preparing a meal takes more time than it does to actually eat it.

My Solution?

Come up with a written meal plan. Talk to other people who exercise like you do and find out what they are eating. Get an opinion. Visit a few supermarkets, compare prices and compile a healthy shopping list. GET IT IN WRITING. Depending on the type o f person you are, it may be easier for you to stick with something if it is written down. Eating healthy is challenging in the fact that you have to have the mental discipline to absolutely refuse to eat the things that you know are bad for you despite the fact that they are downright d-e-l-i-c-i-o-u-s.

But enough talk. Tomorrow is a new day, and it is never too late to make a change. The hardest part is getting started. The thing about my diet is that it's the little things that need to be changed. My diet isn't horrible; it's just not great. I'll be documenting my diet as I progress, this way we can all sort of see how a diet can affect or effect athletic performance, if at all.

Runners just do it- they run for the finish line even if someone else has reached it first. -Anon.

Fun With Running

2008-11-14T09:02:00.000-08:00

Because it's Friday, I figured I'd post some videos that have to do with running (more or less). Enjoy!

Forrest Gump Running Scene

Treadmill Cats

The "Running Man"

Two Crazy Runners

Baseball Running

Dune Runner

pack it in

2008-11-10T15:29:00.000-08:00

If you're pressed for time, you can still get a decent workout in 30 minutes. Today, I opted to go for a 30 minute run. This was mostly because I ran for an hour both yesterday and the day before. I ran another out-and-back run, and on the way back, I tried to kick it up a notch and ended up running a minute faster. Not a huge deal for most, but for me-this is good news that lets me know I'm heading in the right direction.

You don't have to run an hour every day in order to get in shape (although it will definitely help if you're training for a half-math or full marathon). If you're looking to get in shape faster, opt for running outdoors. Try to make sure you run on soft surfaces such as trails. If you don't have any parks near you- no big deal. When you go for your runs on the roadways, try to run on the grass instead of the sidewalk.

Hills are also excellent for building stamina and overall body strength. My favorite workouts of the past were always the ones that involved hill repetitions. Another option is to get involved in local road races. If I was ever out of shape in the past, I could usually race myself into shape fairly quickly. Mix up the speed with the slower, long distance stuff. For example, after a 40 minute run, head to the nearest track or simply find a flat stretch of grass/asphalt and do 8-10 strides (aka: windsprints). Give yourself no more than 10-20 seconds rest inbetween each one, and you've got a great little addition to spice up your cardio.

Running is the greatest metaphor for life because you get out of it what you put into it. -Anon.

you know your body best...

2008-11-09T14:20:00.001-08:00

My boyfriend is a personal trainer. I am an insecure athlete. It's the perfect storm. Lately, I've been second-guessing myself when it comes to my diet. Occasionally, I'll ask my bf for advice and after a little explanation, he'll say, "You already know what you should and shouldn't be eating." It's true. As a matter of fact, we all know what we should eat- what's healthy and what's not- so then why do we second guess ourselves?

Running Yourself Into the Ground

Yes, there is an obesity problem in the United States. Yes, most Americans are workaholics, which should not be confused with exerciseaholics. Instead of thinking about how you need to join a gym in order to lose weight and get in shape, use your common sense. Most people spend hundreds of dollars each month on fancy gym memberships that they don't even use. How about creating your own home-made gym?

Think about what machines you typically use when you go to the gym. For me, it was primarily the running machine, the balance balls, the crunch bench, pull down machine, leg press, medicine ball and free weights. Now, think to yourself: "How could I reinvent these same machines in my home?" For instance, here's what I've come up with:

Leg Press | Squats with free weights in my hands
Medicine Ball | I have one already
Free Weights | I have them already
Crunch Bench | Crunches using the seat of a chair or simply on the floor
Pull Down Machine | various push ups

There are TONS of other creative ways to get a total body workout at home. These are just a few. You also need to ask yourself why you feel the need to go to the gym. Is it the atmosphere? Does being around other people get you pumped up? Well, there are plenty of meetup groups- groups of people who get together to go for runs, walks, hikes and bike rides...and guess what, it's free! All you have to do is show up. I've listed some running groups by city and state (and in some cases by name) along the side of this blog. Check them out. If you have one that you'd like me to add, leave it in the comment section here or just email me.

My point in all of this is simple: You don't need to spend money every month on a gym membership to get yourself in tip-top shape. There are plenty of other resources available at your fingertips :)

Losing Weight

The common misconception about losing weight in those "target areas" (For women, this is usually your hips, thighs and buttocks), is thinking that you can focus on one area to lose the weight. For example, many women think that in order to lose that little pocket of fat around their midsection, they have to do a zillion crunches in order to get those rock-hard abs.

Wrong.

The only (and most effective) way to lose weight is: CARDIO, CARDIO, CARDIO. I can't say it enough. Not only this, but in order to get anything out of a cardio session, you should plan on doing no less than 30 minutes of continuous exercise(s). For example:

Cardio #1 Run for 30 minutes.
Cardio#2 Walk for 30 minutes to an hour at a decent clip.
Cardio#3 Ride a bike outdoors for 30 minutes, or ride the stationary bike with medium resistance for 30- 45 minutes

If you're just starting out or recovering from an injury, you'll obviously want to start off slower, but you should be able to build up to doing some sort of cardio at least five days a week. Eventually, you'll want to mix it up and throw other things in there:

Day 1: Weight training, followed by cardio
Day 2: Cardio, followed by a short speed workout on a track or flat surface
Day 3: Cardio (for a little longer than usual - perhaps 45-50 minutes versus 30)
Day 4: Cardio, followed by circuit training (ie. situps, crunches, pushups, etc.)
Day 5: Cardio (alternating two different types- ie. running in the AM and biking in the PM)
Day 6: Long Run (or longer type of cardio- ie. an hour on the bike)
Day 7: Rest

Remember, working out isn't the hard part; getting started is.

Anybody can do just about anything with himself that he really wants to and makes his mind to do. We are capable of greater than we realize. -Norman Vincent Peale, author

the trail winds on

2008-11-08T23:11:00.000-08:00

Ran for an hour yesterday. Ran for another hour today. Typically, I wouldn't advise doing back-to-back long runs like this, but ever since my knee has been feeling better, I've been really gung-ho about getting back into some sort of competitive shape (plus the weather has been fantastic!).

I chose to run again at Umstead Park because of the miles and miles of soft trails. This morning it rained, and normally, I love to run in the rain. Instead, I opted to sleep in a bit and then head out. However, I failed to put two and two together until I had already started down the first trail. All of the trails were now covered in a thick layer of wet leaves. I couldn't see where the rocks and roots were, and the leaves just made it all the more precarious as I tried to be careful about not slipping. Thankfully, I still knew the trails like the back of my hand and was able to navigate them without falling. Had I not been so dead set on running at the park, I might've considered a more logical option.

Choices

If given the option, I will always choose to run on soft trails versus the road. When I go for a road run, I have several things working against me from the start:

I hate running with traffic.
I strongly dislike running for long stretches on pavement.
There are too many "interruptions" when running on the road.

What do I mean by "interruptions"? When I was in high school, we hardly did runs on the roadways, and the few that we did do were plotted out so that we would avoid most traffic. However, when I came down here to college, running with traffic was an everyday thing. I remember going for my first run with the other cross country girls, and after about five minutes into the run, we had to stop because of the traffic lights and traffic. The rest of the 7-mile run continued in this fashion with interruptions every 10-15 minutes or so. So INCREDIBLY annoying. I wondered how we managed to be ranked among the top 10 teams in the nation when the regular runs were like this.

The thought of having to run in traffic is probably one of the biggest reasons for which I will find excuses to not run at all. Running along the roadways means that you're going to encounter traffic. I try not to run during the busiest times of the day (or what I think are the busiest times) because it means more stop-and-go during the run as well as an increased chance of someone not paying attention and hitting you. For training purposes, the less traffic, the better because it means that you can get a solid run in. The overall quality of a continuous run will always be better than one in which you have to stop every so often. For this reason, when I do have to run on the roads, I try to get up early to do it- usually between 6:30am and 7:30am.

Running at Parks

If you're going to run at a park, I advise going during the middle of the day because there are usually just enough people there so that you don't feel completely isolated- but not too many so that you feel overcrowded on the trails. As a general rule of thumb, always let someone know where you'll be running before you go. Typically, I'll leave a casual away message on my AIM and/or let my boyfriend know where I'm going, the path I'm choosing to take (whether it's on the road or at the park) as well as how long I should be gone. Some might poo- poo this and chalk it up to paranoia, but it's simple safety. Speaking of safety, the following are some tips for running on roads.

Tips For Running on Roadways

Run when there is enough light to be seen by people.
Avoid running during times when traffic is especially heavy.
Plot out runs ahead of time; make sure there is a sidewalk (if at all possible) to run on.
If you must run at night, wear a reflective vest and try to run with someone else.

If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it. - Priscilla Welch, Olympian & NYC Marathon Winner

like the air we breathe

2008-11-07T13:11:00.000-08:00

It was 78 degrees when I went for my run about an hour ago. My knee finally feels like it's almost back to normal. I ran for an hour today out and back. This is, by far, my longest run in months. As I was running through the miles of trail at Umstead Park, I realized how great I felt.

For all of the moaning and groaning I do when I think about running sometimes, it is so incredibly rewarding- and it made something very clear to me: Running is something I need to do. Sure, when I was in high school, running was the "other sport" that kept me in shape during the off-season for soccer, and I hated every second of it... at first. Then it transitioned into something that became really fun for me because I liked the challenge (I also really liked winning races and getting free t-shirts). As high school came to an end, it turned into something that earned me a full scholarship to pretty much anywhere that I wanted to go. And once in college, it turned into a business- a kind of career if you will.

Like the air we breathe

When I was in college, running suddenly wasn't fun anymore. There were too many technicalities involved. I felt like a machine. Punch in some numbers, dictate some times to me and PRs to hit, and that was what was expected. It wasn't that I couldn't achieve greatness; it's that the ability and motivation to do so had been sucked out of me. I hung in as long as I could, keeping a nice mix of the good races with the bad. But like an old car that's on its last leg, I began to sputter out towards the end.

Sometimes you need to walk away from something entirely to be able to fully appreciate it. After that, you can come back again. I half-heartedly tried this with running. Once I finished my scholarship obligation, I walked (not ran) away from it all. It felt like a huge relief not to have to worry about 2-a-day practices, track meets, cross country practices at 5am and the smell of the rubber track at indoor meets stinging my nostrils. However, after a while, I began to miss it. All it took was driving past the campus and seeing the next generation of runners starting out on the same running routes I used to run. I envied their naiveté and enthusiasm. I missed having people to run with.

Then there are days like today. What drives us to run, I'm not sure we'll ever truly be able to get to the heart of. For some people, running is a means to an end. It's a way to stay in shape and look good. For me it is much more than that. To me, running is like medicine or the air we breathe. It's something that makes me feel incredible afterwards and keeps me going. And on days like today, when the sun is just starting to set and the leaves are falling all around, I can almost hear the warm breeze whispering in my ears as I push along...Keep Going... and that is exactly what I want to do.

Running is a road to self-awareness and reliance...
you can push yourself to extremes and learn the harsh reality
of your physical and mental limitations or coast
quietly down a solitary path watching the earth spin beneath your feet.
But when you are through, exhilarated and exhausted,
at least for a moment everything seems right with the world...
-The Essence of Running-

30 degrees and NOT running

2008-10-31T08:18:00.000-07:00

So, due to the powers that be- the powers being the fact that I was up until almost 2am as well as the fact that when I did wake up it was near 30 degrees outside- I did not go running yesterday. Instead, I decided that my time would be better spent going to the mall with my boyfriend, Chris, and then sampling apple and pumpkin pie. Ugh. Have I no resolve to do better?!

Focus.

Running, like most other sports, is extremely unforgiving if you aren't careful. Previously, I had mentioned how I became injured during a soccer game, which forced me to take a few weeks off. Now, in those few weeks, I probably could have done some sort of other exercise to keep myself going (such as abs or...something). But I didn't. This is why it's important to know your body. When I went to the doctor- or even before I went, Chris had said to me, "You're going to go there and he's not going to tell you something you don't already know...You're knee is sprained and you need to just rest it, take some ibuprofen and ice it." I knew this, and that is exactly what happened. But I needed to hear it confirmed from a professional-someone who went through years of medical school and passed difficult exams...someone who could tell me what the individual names were for all of my bones and had a "Dr." before his name. Mostly, what I wanted to hear was that I would be ok- that my suspicions were confirmed but at the end of the day, it was no big deal. I think that's what anyone wants.

Digging out.

So, now comes the problem I've been struggling with: how to get and keep myself motivated. in the past, I would get up at 5:30 in the morning before classes to go for runs- not because I wanted to though, but because I had to. I was an obligated to do so because I was a full scholarship athlete on a Division 1 cross-country team- a team that was ranked among the top 20 in the nation. Now, though- what is my motivation, other than to keep the flab & cellulite monsters away?

In a lot of ways, I equate fat with laziness because in my mind, it can be prevented with a healthy diet and a good dose of exercise. But lately, I haven't been doing well at either. Each morning, it's up to me to get up and go for a run no matter what the weather forecast is. The thing is, I still want running to be something that is fun; something that I enjoy. And in my eyes, if I have to force myself to do it, I slowly suck a little of that joy out each time; so, I continue to struggle. I keep having to remind myself that if running was easy, then everyone would do it. It all seems to boil down to discipline, which is what I am lacking right now.

If someone says, 'Hey, I ran 100 miles this week. How far did you run?' ignore him! What the hell difference does it make?...The magic is in the man, not the 100 miles. -Bill Bowerman

35 degrees and running

2008-10-29T06:33:00.000-07:00

I'm not perfect. This morning I woke up and was comfortable and miserable all at the same time. Comfortable because I was nestled under a warm down comforter but miserable because my nose was stuffed up from the heat running intermittently throughout the night. I looked over at my clock, and just as luck would have it, it read 6:15am. I knew that my alarm was gonna' go off in 45 minutes anyway, and as I lay there contemplating whether or not I should just get up or sleep in today, the minutes ticked by. Before I knew it, it was almost 7am, and I figured that I might as well get up because I sure as heck wasn't gonna' go back to sleep. I knew also that I really wanted to get myself back into a regular routine with running....but it was SO cold outside and I was SO warm!

Don't Think; Just Run

Too often, we dwell on things and eventually we talk ourselves out of doing something that is probably good for us. When it comes to running early in the morning (especially when the weather is cold), YOU CANNOT ALLOW YOURSELF TO THINK. I say this because the more you think about how cold it is, and how comfortable you are, etc, you will quickly come up with a laundry list of lame excuses for not doing it. And the funny thing of it is, at the end of the day, you'll feel WORSE about being lazy than you would if you had worked up the nerve to get your butt out of bed!

So that's just what I did. I only allowed myself to lay in bed and think about it for a few minutes before I decided that if I didn't just get out of bed and run, chances were likely that I wouldn't run at all today.

Now, if I could just somehow stick one foot out from under my warm covers....

It was sorta' like testing the pool water before you get in. Clearly, it was more difficult than usual to get myself out of bed today (ie. my comfort zone) to do something that would ultimately benefit me. I continued on:

Ok- one foot out...Geez- it's cold! (foot quickly retreats to warmth) Ok, ok- this is ridiculous. You're already awake for crying out loud and even though you're tired, you're not going to go back to sleep, so it's better to just jump out of bed and get your running clothes on as quickly as possible before you change your mind...

And that's what I did. I scrambled out of bed, and then I turned around and made the bed so that I wouldn't be tempted to get back into it. Then I brushed my teeth, threw on my running gear and quietly exited my apartment. The air outside was cold, but not bitingly so. It actually woke me up. I took a couple of shallow, cold breaths, descended the few flights of stairs and jogged out of my apartment complex. Morning runs can be a bitch.

Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?' -Peter Maher, Irish-Canadian Olympian & sub 2:12 marathoner

rules for running

2008-10-28T18:23:00.000-07:00

I thought these were great :)

the journey of a thousand miles...

2008-10-28T05:08:00.000-07:00

begins with one step. And that's what it took to get me out of bed this morning. I've definitely taken full advantage of having two weeks off from doing any sort of exercise or activity. This was all due to a slight injury I suffered about a month ago now when, during a soccer game, a girl from the opposing team pretty much tackled my right knee. In all of my years of being an athlete, spraining my knee was probably the first "real" injury I've ever suffered. Eh- but what the heck-it forced me to take some time off and gave me a great excuse to be lazy.

So, with that said, I played in my last soccer game of the season two days ago, and today I ventured out to go for my first run in well over two weeks. As I sit here typing, I could probably be spending my time better by stretching- but the point is, my knee felt great. Over the past few weeks since this mishap took place, I've noticed how having one thing go wrong can sorta' throw a wrench into things if you're not careful. For example, one of the first things I would do each morning was go for a run. However, after this happened, I decided to try to sleep in (although somewhat unsuccessfully). I'd wind up laying in bed tossing and turning because I was too awake to go back to sleep and too tired to get out of bed.

Looking back over the past month, the mistake(s) I made when I found out that I hurt my knee were:

I should've NOT played the rest of that game.
I should've given myself the full two weeks off versus coming back only a week later to play in my next soccer game.

Sometimes, when you're an athlete (or really, just depending on your personality), it is really difficult to hold back the reigns on yourself. All I could think about while the doctor was looking over my knee was "Please say it'll be ok so that I can play in my next game!" I wanted so badly to play in my next soccer game, that I ignored how my body felt. This is the mistake that we too often make, and one which usually results in us further injuring ourselves. So, even though I wanted to go for my run this morning and sorta' pick up right where I left off, I had to remind myself to take it easy....just take it easy, girl....

Frustration is the first step towards improvement. I have no incentive to improve if I'm content with what I can do and if I'm completely satisfied with my pace, distance and form as a runner. It's only when I face frustration and use it to fuel my dedication that I feel myself moving forwards. -Anon.