Tryon Gym Runner's Club

Strength Testing for increased Mileage

2010-10-12T09:20:00.003-05:00

Okay so I have sort of lost my Mojo in every sense, or at least it feels that way. I have a horribly ginked-up neck/back, school is either kicking my butt or I'm kicking it's (never can keep it straight), and I am desperately trying to be as balanced spiritually, physically, and emotionally as possible.

Since my Mojo is on vacation, this article will have to do-my creativity is also on vacation. Those of you increasing your milage (either in the 10k or 5k groups) this article is for you. These are a series of "tests", that become exercises, to see where your muscles rank before you add up the mileage. Click on the article scans and they should increase in size so you can actually read it : )

Someday when I grow-up, I want to be a writer like Kate! She's doing such a fantastic job!!! Sorry that I have yet to fulfill my end of this "partnership". Happy testing!

I'm Gonna Get You, Mile!

2010-10-05T08:40:00.003-05:00

Did you know that on May 6th, 1954, Roger Bannister ran a sub 4 minute mile? A feat that was thought physiologically impossible? And since then, a little over 1000 people have reached that goal. Amazing, isn't it?

It's the distance of a mile that got me started on this running thing to begin with. I distinctly remember the Presidential Fitness Tests we did in Middle School when I was growing up. How many sit-ups could you do in a minute? How many pull-ups? Long jump. Rope climb. And the dreaded mile. I hated that day. I hated it with more passion than I usually hated Middle School. Because I could never finish. I'd start out just like everyone else, except they'd be giggling and I'd be grimacing because I knew what the end result was going to look like. All of them, back at the gym, giggling and tossing their hair. Me. Miserably walking halfway across the field, crying. Because I'd failed one more time. Trying desperately to pull myself together before I got back. Middle School nightmares aside, I hated running from sixth grade on for that very reason. I even quit the High School tennis team when our coach insisted that we run laps as part of practice. I'd been number one singles all through Middle School, but there was no way I was running. No way.

I was relating that story to a friend of mine last March when I started running at the gym, 20 and 30 seconds at a time. And she said to me, "So that's your first goal. Run a whole mile without stopping." And I thought, "Why not? That's a GREAT goal!" And when I signed up for the 5K group, I knew that eventually, if I stuck to it, I'd meet and then exceed that goal. It happened when I was on family vacation. I'd brought all my running stuff with me because I desperately did not want to get behind the group while I was gone. There was going to be none of that quitting and crying business. And on August 16th, 2010, I ran a whole mile without stopping. And kind of without realizing. We were running 9 minutes at a time that week, and as the 9 minutes were coming to an end, I saw the end of the road. The road that is EXACTLY one mile from the cabin. And I kept on running. Because I was going to make it. And I did. On a solitary dirt road in the middle of nowhere. No cheering from the stands. Just me and the road. I might have cried.

So last Thursday night, as we were doing "speed work" for 10K training, which involved running as fast as we could for a quarter mile at a time, I thought about Roger Bannister and I thought about how he could have managed to run around that track FOUR TIMES at less than a minute each time, and I laughed. Because I'm no track star. But I do know that it was his spirit and his belief in pushing himself that got him under that 4 minute mark, so I gave it all I had. The first time around, I made it half way. The second time, about three quarters, and the successive three times, I went just a little bit farther. I never made it that whole quarter mile at top speed, but I will. Next time, right?

And here's the kicker. After we were all done, we were supposed to jog a mile to finish out the workout. I didn't want to. The bugs were horrible and I was so, so tired. And I may or may not have whined a bit about it. But I did it. That one mile. The one that had eluded me for so long. I did it because I could.

Happy Running,
Kate

Waging the Battle

2010-09-27T09:15:00.002-05:00

"While running, focus on the internal battle. Concentrate on overcoming fear, self-doubt, and other limiting beliefs. Forget about external issues, like your time. Such outward concerns will only deplete your energy, create tension, and slow you down." (Runner's World: Complete Book of Running. Edited by Amby Burfoot. Pg. 177)

The exhilaration of completing my first 5K this month compelled me to sign up for the 10K Running Club this fall. I thought, "In June, I couldn't even run 30 seconds. NOW look at me!" I was ecstatic! I could do ANYTHING. World domination was MINE! (Insert evil laugh.) At 37 years of age, having never been athletic despite a brief stint playing inter mural rugby in college (Seriously. Punching people, kicking them in the shins, and pulling ponytails is super therapeutic.) I finally found a sport I could enjoy.

But I tell you what. Last Sunday's run was a killer on my psyche. My legs felt like lead. I couldn't breathe and my head was all kinds of screwed up. I knew going in to this 10K training that I would be bringing up the rear, no matter how hard I trained in between time. But I didn't know that the real battle was going to be waged in my brain, not in my legs and lungs. As they pulled out, two by two, I settled in. No iPod to distract me this time. Just me and The Crazy. And my head went downhill. Faster than I could run away from it.

Why am I DOING this?!
I suck.
I hate this.
I'm fat.
Why can't I lose weight?
Stupid cheese.
I'm last.
I'm always last.

And strangely, I caught myself and stopped mid-complaint. I'm usually all about the self pity and morbid reflection, but something changed after a good 14:52 minutes. (What?! I know EXACTLY when it happened. I'd been staring at my watch since 4:12 minutes.) And I gave myself a stern talking to.

I am NOT a loser.
I ran a 5K two weeks ago.
And it felt GREAT!
So what if I'm last?
I'm still doing it.
My feet are still moving.
I can DO this thing.
I can.
And I will.
Slow and steady wins my race.

My feet still felt like lead. I still couldn't breathe. But in that moment, I realized that there is more to running than achieving something, getting a better time, or even completing a race. Running is for my soul. It is humbling and it is hard. And I give credit to myself for even tying my shoes and showing up. There is no failure in that. There is courage. There is faith in the process, and there is fire in my soul.

For what? I don't know. But I know I'll tie my shoes and show up again. If only to battle the demons in my head and prove to them that they will never win. Never.

And if you don't know me, I'll be wearing a skirt when I do it.

Welcome! 5kers & 10kers

2010-09-21T08:34:00.003-05:00

So here we are, some of us reunited, some of us brand spanking new, but all of us here to pursue new endeavors. Sure some of us may be training for the same distance, but challenging yourself with new goals. While others are challenging themselves with elusive distances they still may not believe they can run. No matter what group you belong, know that we are all in this together!

We will individually struggle, but together we will encourage each other as we put one foot in front of the other. Individually we will hear voices shouting, “QUIT”, but together we will hold each other accountable. Individually we will find excuses not to run. But together we will still meet to run.

It’s not going to be rainbows and butterflies each time, but the overall experience will be amazing. For those of you that have crossed the finish line, share the feelings you felt, with those who have not. For those that have not crossed the finish line, it is your duty to inject those of us who have, with your energy and enthusiasm.

Every person has a role, an important role, to fulfill. Where one may not shine another does. The best part about a group, no one person is good at it all. We need each other to learn and grow from.

So as we toe that starting line in November as individuals, and break the finish tape of figurative, imaginary, and physical boundaries remember we are in this together!

I’m excited that you have signed up, and are challenging yourselves. You will be amazed at how far you will come and the things that you will accomplish! If you doubt this ask those of us that surprised ourselves as we crossed the finish. It’s not going to be easy, as you have to work for your goals, but you can and you will do it!

The Journey...

2010-09-09T17:28:00.006-05:00

As some of you may know I completed my first Triathlon this summer on June 26^th, the date happily burned into my memory. My time to complete the Sprint Triathlon ¼ mile swim, 12-mile bike, and 5k run was 1 hour 33 minutes, also burned into my memory. The order in which one participated in a triathlon, swim bike run, was not something I knew prior to the implementation of my “Couch to Sprint Tri” training. I truly was a Tri-newbie and an out of shape one at that.

9 weeks of swimming, biking, and running. I loved and hated it all at the same time. My kitchen became littered with water bottles, swimsuits drying, and “How to” articles from triathlon magazines. I acquired a decent used road bike on sale, swim goggles, wet suit, and other miscellaneous triathlon newbie items. I became obsessed with the race at hand.

Plans were made, discussed, and re-discussed for the post race celebration. I dreamt of potato chips, beer, cheeseburgers, well pretty much every category of junk food, I had an item that I was going to eat during that post-race weekend. Post-race had become synonymous with a beer and junk food bender. Needless to say I was pumped for the race and what was to come after.

As most of the summer has, June 26^th came and went. I woke up the next morning after the race surprised and a mix of emotion. I was surprised 9 weeks flew by and the race was over.Surprised that I wasn’t sore. Surprised that I felt sad. Depressed almost. What the heck was I going to do now? I regretted not hanging around the other racers and crowd when the race ended. I regretted not taking the time and looking around as I crossed the finish. Why had I showed up so nervous? I to quickly set up my transition area, barely talked to anyone, waited for the gun to go off, raced, and then left.

I share this because I don’t want this to happen to me again or to you on September 12^th.Maybe there are some of you that are experiencing a similar journey that I did with my triathlon. You are committing yourself fully, setting micro-goals for the macro-goal of the 5k .Your kitchen too has become littered with articles, sports bras hanging to dry, and water bottles. Perhaps you to are obsessed with the race at hand.

If so, I invite you to take a breath as you cross the finish, look around. Soak up the post race day activities. Pat you and others on the back. Recognize that it took commitment of thousands of strides, over the past 10 weeks to get you to this one day. I can’t tell you not to be nervous, shoot, I’m going to be nervous, but don’t let that be the prominent emotion you feel as that gun goes off. Look around as you join strangers, all committed in their own way, to cross the same finish line as you.

Although this race may seem insignificant to others, it is significant to me, to you. So make it significant the best you can. Be selfish, be proud, be excited and nervous, but don’t be like I was – tunneled visioned and mono-emotioned. Be as aware of the day as you can, congratulate yourself, take a deep breath, run, finish and celebrate.

Your Choice Eatery

2010-09-08T19:34:00.003-05:00

What are your thoughts of where we should celebrate with each other, family, and friends? Vote in the poll and/or comment your ideas here : )

Like a 5k Newbie all Shiny & New

2010-09-01T20:37:00.002-05:00

Run Your First 5-K

By Kristen Wolfe Bieler

For one brief moment, probably while endorphins were still pumping through your body after a good run, you flirted with the idea of doing a marathon. Then the endorphins disappeared and the reality of training for four months and trying to squeeze in a handful of three- to four-hour long runs set in. Fair enough. How about a 5-K instead?  

It's the perfect distance: 3.1 miles require relatively little buildup, the training doesn't take over your life, and the race is over fairly quickly. By logging only three or four runs per week, you can be ready to toe the line of a 5-K in just five weeks. And having that race date on your calendar gives your training purpose, says Jane Serues, of Springtown, Pennsylvania, founder of Making Strides and First Strides training workshops for women. "The runners I coach are much more motivated knowing the 5-K is approaching than they would be if they simply promised themselves they'd run."  

Chris Carmichael, founder of Carmichael Training Systems, also encourages runners--whether they're competitive or not--to try a 5-K. "People run for a variety of reasons, but I've found that they get more out of it when they are working toward something specific," he says. "And a 5-K race is an attainable goal for any runner." Plus, there's the "fun factor," says RW columnist Jeff Galloway, coach and author of Running: Getting Started. "My favorite thing about 5-K races is the atmosphere. Almost everyone there is in a good mood. How many other events in your life are like that?"

The greatest challenge of running a 5-K is finding the right pace, says Serues. Start out too fast and you'll likely struggle to finish the race. That's why Galloway recommends all first-time racers (including veteran runners) get in the back of the pack at the starting line. This prevents an overzealous start and allows you to gradually build up speed, ideally running the final mile the fastest.

Most experts discourage first-timers from shooting for strict time goals. "Make it a race against yourself," says Carmichael, "because it's your progress that's most valuable to you." Galloway seconds that thought. "Just get to the finish line," he says. "If you have a great experience, you'll do it again." And chances are you'll have an even better time.

Full article can be found: http://www.runnersworld.com/article/0,7120,s6-380-381-386-11940-0,00.html

Nutrition Part 5: How Do I Hydrate Myself Each Day?

2010-08-30T15:22:00.006-05:00

We’ve all seen Gatorade commercials miraculously rehydrating athletes, or heard our doctor say "push fluids" when sick. The message to drink water, often lacks actual information, like “how much”, “what type of fluid”, or “plain water or electrolyte replacement drink”. We’ve all heard 8 glasses a day, but what constitutes as a glass and what fluid should fill that glass.

So how much should you drink. The answer resides within you grasshopper. No seriously, it literally resides in you. Our bodies are made up 60% water. Water is required or the by-product of nearly every cellular reaction in our bodies. This cellular activity causes the average healthy adult to excrete 1.5 liters of urine, and an addition loss of a liter through sweat, breathing, and bowel movements.

To replace that fluid loss an intake of 2.5 liters (or about 85 ounces) per day gets ya even Steven. However, 20% (1/2 liter or about 17 ounces) of your fluid needs comes from the food you eat everyday. So you can actually shoot for somewhere around 2 liters or 68 ounces per day. If you exercise that day, 1 cup of fluid per hour of exercise is sufficient enough to rehydrate.

These amounts are dependent upon, if your pregnant (drink 2.3 liters/day), illness (replace for fluid loss for vomiting/diarrhea), how hot it is outside (increases how much you sweat), cold outside (calls for hot air inside that dries you out), how many trips to the bathroom you make (if it seems like your visiting the porcelain god too frequently cut back on the fluid), or if you consume caffeine (as caffeine is a natural diuretic aka makes you pee).

On a side note, my personal bias is that your fluid of choice be that of a diluted electrolyte replacement drink (i.e. AdvoCare Rehydrate or Gatorade). My whole life I have drank diluted electrolyte replacement drinks. As a kid I disliked how strong they tasted and coming from a family of 8, my mom diluted EVERYTHING. Turns out that momma was right when diluting those drinks. Not only do these drinks make plain water taste better, it also conservatively replaces sodium, potassium, and calcium – all the electrolytes that you lose all day long. Those types of drinks are rarely needed by your body in their full strength form.

Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors (as discussed above), including your health, how active you are and where you live.

Although no single formula or fluid fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day. If you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian.

Nutrition Part 4: How Many Carbs do I Need?

2010-08-28T17:16:00.002-05:00

There are three answers to this question. The first answer is for those who are NOT trying to lose weight. The second answer is for those who ARE trying to lose weight. The third answer is for those who have successfully lost weight and wish to maintain their new weight.

If you are not trying to lose weight, 180 - 230 grams are sometimes recommended. However, unlike protein and fats, there is no minimum daily requirement of carbohydrate in order to flourish physically.

If you are trying to lose weight, 20 - 60 grams are recommended depending on your level of activity. Certain types of carbohydrate have many beneficial phytochemicals and fiber so eating some is acceptable (within the allowance) as long as they are not refined (processed) carbohydrates. Get your carbohydrates from natural sources such as (preferably organic) fresh non-starchy vegetables and low-carb fruits such as berries.

If you have been counting carbs and you have now reached you desired body weight, 80 to 100 grams of carbs are recommended for maintenance. You will need to experiment and see what works best for you.

Nutrition Part 3: How Much Protein do I Need?

2010-08-24T15:00:00.000-05:00

When figuring out how much protein one needs in a day really depends upon on one's goals. At its simplest, your body has a baseline protein requirement that depends on a two main factors: lean body mass (muscle) and activity (type and amount).

“How do I know what my lean body mass is?” you say. Remember when we talked about setting a goal weight? Yah, I tried to forget that subject also, but it all comes back to haunt us doesn’t it : ) One of the methods discussed was to get your body fat tested. When you get the dreaded percentage of fat you’re lugging around, you also get the pleasant number of how much muscle or lean body mass your body is comprised. We love muscle and want to make it happy. Muscle is happy when we feed it cheeseburgers, mmm, I mean protein, LEAN protein, HIGH quality protein. Hamburger has protein in it, so technically...OK fine I’ll stop.

Back on point. The more muscle your body carries, the higher your protein requirement. Also, the more intense, the more frequent and the longer the activity you perform, the more protein you need. Or the way I like think of it, the more you get to eat.

Studies on protein requirements that demonstrate a greater need for protein are often met with much controversy in scientific literature. It seems sometimes, for some reason, that many in the scientific and nutritional community are actually anti-protein! In fact, you may have even witnessed a similar prejudice when it comes to supplements as simple as vitamins as well! So just tell Nutritional Nancy you’re gonna make your muscle happy so this gal’s gotta eat.

Bottom line: if you train with weights, or are active your body is breaking down protein and you need to provide it with extra protein to help it rebuild. Though the exact recommended amounts differ between sources, and varies widely between 0.7 grams per kilogram of bodyweight to levels as high as 2 grams per kilogram of bodyweight.

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg 

2. Weight in kg x 0.7-2.0 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.7). Use a higher number (between 1 and 2) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb female who is a regular exerciser and lifts weights 

154 lbs/2.2 = 70kg 70kg x 1.5 = 105 gm protein/day

Calorie Method to Calculate Protein Needs

Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you'll need to know how many calories your body needs each day. Refer to my last post “How many calories do I need”.

After you've figured out your maintenance calories, next figure out what percentage of your diet will come from protein. The percentage you choose will be based on your goals, fitness level, age, body type and metabolic rate. Most experts recommend that your protein intake be somewhere between 15 and 30%. When you've determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.

Example: 

For a 140lb female, calorie intake=1800 calories, protein=20%: 

1800 x .20 = 360 calories from protein.

Since 1 gram of protein = 4 calories, divide protein calories by four: 360/4 = 90 grams of protein per day.

Think that these amounts seem high? 3oz serving of tuna pack in water contains a little over 20 grams of protein and only 108 calories. 4oz grilled chicken breast yields 34 grams of protein and around 180 calories. 2oz of dried Barilla Plus boasts 25 grams protein for 210 calories. Just those three items get you to your protein goal.

Here is a brief list to demonstrate how easily protein can add up:

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

Pork loin or tenderloin, 4 oz – 29 grams

Egg, large - 6 grams protein

Milk, 1 cup - 8 grams

Cottage cheese, ½ cup - 15 grams

Yogurt, 1 cup – usually 8-12 grams, check label

Tofu, ½ cup 20 grams protein

Tofu, 1 oz, 2.3 grams

Soy milk, 1 cup - 6 -10 grams

Most beans (black, pinto, lentils, etc) about 7-10 grams protein per ½ cup

Soy beans, ½ cup cooked – 14 grams protein

Split peas, ½ cup cooked – 8 grams

Take TWO: There is an "I" in BMI

2010-08-23T15:30:00.000-05:00

Thank you, thank you Kelcy for your comments and concerns relating to my previous blog entry! : ) Your comments made me realize that I should elaborate.

I would like to reiterate that ALL 3 of the methods that I discussed are NOT without FAULT : ) Each method is to be used as a guideline and not as if were written in stone. I would also like to retract one thing. On the shortcut method, one should actually +/- 15lbs, NOT 10%. Thus the guideline range when using this method for a 5'4" woman's weight would be anywhere between 105lb - 135lb. A darn large range huh?

I would like to apologize for another portion of my previous post. Although the acronym BMI was used within the title does not mean that I 100% endorse that method. I was just trying to find a "cute" way to title that entry. Sorry as I see that this may have sent a mixed message.

Furthermore on the BMI, Kelcy we will have to agree to disagree : ) As I stated in my original post, this post, and will state it again the BMI is flawed. Unfortunately, it is mostly flawed for athletic males and only slightly flawed for athletic females. Females that carry large amounts of muscle on their upper bodies, or are collegiate through Olympic athletes, may have an inflated (reads as if they are over weight) BMI related to their greater than average muscle mass. Unfortunately it fits for most individuals. In fact here in a Mayo Clinic posting describes a study in which the BMI index actually failed miserably as it UNDER-estimated obesity rates for females 20-33years old. MAYO CLINIC ARTICLE link. It should not be used on anyone younger than 18 or older than 45 as body composition varies so greatly in these individuals the results would be inaccurate.

I mentioned the BMI index as it has been used by the CDC, healthcare professionals, and insurance companies for several decades. Throughout the years the BMI index has not been without controversy. Despite it's faults it has yet to be replaced by a better method. I also mentioned the BMI index as not every person has access to a body fat scale, skin calipers, or full body water immersion to test their body fat percentage. Again it is to be used knowing that it has faults, but is to help give someone a quick reference guide and not to be used without caution. : )

Personally I believe the BEST way to gauge where you are at is body fat percentage. It is just hard to get accurate measurements or have access to the equipment that tests body fat. This is the one method that I strongly encourage an individual to pick one method of body fat testing (skin calipers, body fat scale, foot/wrist electrodes, etc.) and stick with that one method for each measurement.

My inspiration to write this article was not to perpetuate eating disorders or unhealthy mindsets. My agenda for the previous blog was twofold. One, I needed to write about goal weights as the next blog was about calories (100% copied from Shape magazine) and a goal weight is needed to calculate caloric intake.

Secondly, as there are some individuals that may desire to loose weight, they then may also want to know their personal health weight range as they set their weight loss goals. I wanted the methods/tools described to be realistic, tangible, cheap, and easily accessible. Please seek out a trainer or an MD in addition to these tools to help you find a healthy weight or weight range.

I do not want anyone person to focus on a number, but if you are a person who wants to loose weight how do you establish a goal with a target in mind? Personally, when I weighed over 200lbs I had a target or goal weight in mind and at one time or another utilized all of the methods discussed. At times I out grew some of the methods discussed and then came back to them as they pertained again.

I'm not an expert, just a volunteer blogger. I try very hard to research these topics and LOVE doing so : ) Thank you for the opportunity to write. Some of these posting will pertain or be of interest to some, and some postings may not interest others. I always strive to appeal to the masses. My intention is never to be controversial or perpetuate negative/unhealthy lifestyles. I LOVE EVERYONE in this group and I am proud to be apart of such an amazing group of women!!! You have inspired me, encouraged me, and subsequently taught me a bunch. Hope this clears the air : ) THANK YOU AGAIN : )

What are everyone's thoughts about this? Let's keep the discussion going! Help your fellow runners : ) For those of you that want to loose weight how did you come about a goal? Or perhaps you didn't set one, how are you measuring your progress?

Nutrition Part 2: Calories

2010-08-22T21:50:00.000-05:00

Calories: How Many Do You Really Need?

If trimming down is your goal, you need to curb calories to pull some fat out of storage. To reduce your intake without too drastic of restriction, try this 3-step formula found in this month’s Shape Magazine. If you’re at your goal weight, than plug your current weight into the following formulas to maintain.

1. Multiple your weight GOAL by 10 = number of calories you should not eat less than per day without physical activity.

2. What is your consistent daily activity? Got an active job like a nurse or busy mom, add 3 calories per pound of goal weight. Got a desk job, unfortunately you don’t get to add any additional calories.

3. Got a run in or worked out today? Divide the estimated calories you burned in half and tack that onto that day’s intake allotment.

Example for a 160lb nurse who wants to weigh 140lbs, who also worked out and burned 425 calories this am.

Minimum Calories: goal weight 140 x 10 = 1,400 calories

Active Job: 3 calories x 140 = 420 additional calories

Work Out: 425 calories burned divided by 2 = 212 calories

Total Calorie intake: 1,400 + 420 + 212 = 2,032 calories

Nutrition: Part 1-There is an "I" in BMI

2010-08-21T09:25:00.000-05:00

What is a reasonable weight goal for me?

Before we start feeding our bodies I guess we should all have the talk. You know the one that has always made you squirm? Yup that's right-how much do you weigh? Fun huh? Getting on a scale after a "food bender" -always a good idea (not)- is just a form of self punishment. So let's put our big girl panties on and have the talk : )

Well let's all take this "happy" journey together and figure out a goal weight so we know how to nurish our bodies. To answer this question you need to take a few tools into consideration and determine a realistic goal weight. Not one single formula is correct, without flaws or all-inclusive. Take each for what they are worth to help you find a general range. Here are a few of the ones given to me used by nutritionist in hospitals.

Body Fat: There may be some of you that are at an "ideal" weight. Perhaps your body fat composition is not what you would like it to be. Its definitely the hardest to calculate or find the computers/equipment to measure it. Just find one method and stick with it with each measurement. Ask a trainer at your current gym to measure your body fat (sometimes free or a small fee is paid for this). Or buy cheap calipers or scales. All of these methods are flawed, but you will get within a reasonable range so you can set a goal.

Shortcut Method: Allot yourself 100lbs for the first 5ft, and then add 5lbs for every inch thereafter. The estimate of weight is then given a plus or minus 10%range.

Example: 5’ 5” woman, 125lbs would be her mid range weight goal (100lbs + [5inches x 5lbs]=125lbs). Then factor +/- 10% (or +/- 12.5lbs), lowest 112.5lbs and highest 137.5lbs.

BMI is another important tool. It’s pretty easy as you just find your weight and find your height to discover if your currently weight is in the healthy range.

Both a Swear Word and an Unfortunate Necessity

2010-08-18T12:01:00.000-05:00

Nutrition:

If anyone feels the same way I do about this subject and reads this entry, after reading the title, I will be amazed. It's not going to be what I would want to hear like, "Eat chocolate cake daily and your body fat will drop!". Unfortunately I will not be divulging any information that has not been known for years. I will not even be clever. This piece will be as straightforward as they come.

The word nutrition makes me cringe. Always has. I despise that a hamburger and french fries washed down with a microbrew will not make my backside smaller or abs flatter. Perhaps I’ll write about the evilness of this reality later.

However, for those that go ahead and read this (first of all thank you), I promise you something. I promise not to use nauseating words like sensible, will power, and trans fats, ect. Simply I will purge the information shared from a fellow nutritionist, data from a nutrition textbook, and snippets from various health magazine articles.

This multi “chapter” blog will address some questions related to weight, calories, carbohydrates, fat, protein, and water. I have never been a fad dieter or a real good dieter. I have calorie counted and restricted certain junk foods while attempting to reach a goal. Therefore I have a lot to learn and will be heavily utilizing the aforementioned resources.

No matter your goal, to loose weight, run faster, build muscle, or loose body fat, one must reluctantly stare nutrition in the face and abide by its rules. It’s that simple, to stay on track one must eat right and train smart. That’s right I said simple, NOT easy. I openly admit it’s not easy to abide by seemingly daunting rules, but the concepts are simple I guess. So here I begin…

Where to Start with Plyometric Training?

2010-08-13T20:39:00.000-05:00

My friend Erin asked me a good question: "Where would you recommend I find a good starting point for plyos?"

Here is a portion of an article that I found to answer such a good question! Thanks Erin : ) Now only if I could actually find it so I could reference it for ya' all!

"I would recommend plyometrics to runners who have been injury-free for at least the past 6 months and have a good base fitness level. Start off by doing 10 minutes of plyometrics once a week. If you tolerate the exercises OK and without anynagging discomfort, then gradually increase your plyo time to 20 to 30 minutes. If you think that the plyo exercises are helping, then add a second day to your training week.

I would start off with the following plyo exercises:

30 meters of skipping
10 meters of two-footed hopping
30 meters of bounding: Take a very long running stride with exaggerated knee lifts
10 to 15 jumping butt-kicks: Try to touch your butt with your heels while you jump up in the air. (These can be a little challenging, but you’ll want to gradually increase up to 30 jumps or 30 seconds of jumps.)
I do my plyo exercises after a good warm-up and before I do my track repeats but they can be done any time as long as you are warmed-up properly."

A Runner’s Stimulus Package:

2010-08-11T08:50:00.000-05:00

Plyos, Hopscotch and an Improved Economy

Although plyometrics has resurfaced as a popular training tool these days, it has been used by European track and field athletes since the 1920’s. The benefits of plyometric training, whether you are a sprinter or a marathoner, are numerous in part, because of the running-specific nature of the exercises involved. The body is kept vertical, such as in running, and the forces developed are similar.

First, what are plyometrics besides a form of self-torture? Wikipedia defines plyometrics (also known as "plyos") as a type of exercise training designed to produce fast, powerful movements, that improve the functions of the nervous system, generally for the purpose of improving performance in sports. Remember the old adage “No pain, No gain”? Well, with plyos there’s lots of pain and subsequently lots to gain.

So why pay the painful price? Because plyometrics are movements in which the muscle is repetitively loaded and then contracted in rapid sequence, you improve your running economy. What the heck is this running economy? Running economy is a fancy word for how effectively the body consumes oxygen while running. The more efficient your running economy, the less oxygen your body “spends” uselessly.

We all, for the most part, start with same amount of currency, oxygen. Some just spend and invest oxygen more wisely. It seems these days the success of many companies depends upon how self-fish the CEO (your muscles are). Elite endurance athletes have running economies that would have scared Enron straight. No glutenous useless oxygen bonuses are wasted on their CEOs (muscles).

Another way to look at is, their muscles have been built to consume oxygen as a hybrid compact car consumes gas. Plyos reduce your gas bill by making your muscles into strong, compact, hybrid fuel efficient cars so you can go further, for longer, for less money (or oxygen).

Repetitively loading and contracting your muscles while hopping, skipping, bounding, and jumping summons large and small muscle groups, in your core, lower body and upper body. As you act like a kid at recess, hopping, skipping, and jumping all over the place, your body is burning oxygen like an incinerator. Due to all that jumping around your muscles become stronger, more compact, and therefore require less energy and oxygen to run. Or how I like to think of plyos, it’s just so darn hard by comparison running seems like a piece of cake.

The downside of plyos, if you have been out of grade school for a while, you’re in for one heck of a surprise. Get the Motrin and ice ready! You probably don’t remember hopscotch making you sore as a kid. The upside, if you regularly incorporate plyometrics into your training regimen, your body adapts and becomes more efficient. Thus improving your running economy. So get your hopscotch on, improve the economy, and teach those selfish CEOs a lesson. I double dog dare you!

The Jedi Master

2010-08-09T13:10:00.000-05:00

“Do or do not, there is no try.” –Yoda from Star Wars

As I sit in my living room, sweat still drying from this morning’s group run, I am wondering how my friend and former trainer, Cheri, Jedi Mind tricked me (as Yoda does in Star Wars) into doing this blog. As I was awakened from her trance, I yelled out in the same way Homer Simpson would after being tricked by Bart for the umpteenth time, “DOH”!

Cheri is an excellent trainer, suedo life coach, Advocare professional, Tryon manager, friend, but she would have also been an equally excellent Jedi Master. Before you stop reading due to all of the geeky analogies, please know that I am not a Star Trek geek or a Star Wars groupie. The analogy of Cheri being a Jedi, and using Jedi Mind tricks to convince me beyond my better judgment to do this blog, well, it just fits.

If you think about it, it fits for you as well. At the very beginning, Cheri Jedi mind tricked all of us into this Runner’s Club. That’s what she does with all of her inspiration, cheerleading, Advocare products (that unfortunately have become my personal heroin), tips, and coaching. Darn you Cheri for making us healthier and resurrecting us from our comfort zones!

I am sure I am not alone, but in the beginning I felt I needed to be accountable to her. Because lets face it, she’ll ask us “Where were you for the last one?”. It’s all part of the Jedi Mind mastery, GUILT. So as I unwillingly got ready to meet the ladies my mind raced with, “I don’t want to get up and join the girls by 7am, You already got your workouts in for the week, It’s too hot, It’s too humid, It's okay if you miss tonight because you can make it up later, I signed up for this so it’s a voluntary not required, etc.”

Then as the weeks passed, WAY to fast, I made progress and got excited about that progress. My negative attitude turned positive. I then realized that the Jedi Master had completed her mission. I now Jedi mind trick myself! In addition, I wasn’t alone. Everyone’s minds had turned Jedi. Positive affirmations are now frequently shared between group members and the echos of high fives are heard all the while we were running…GASP!

Seriously this it getting out of hand, we need to get a hold of ourselves and remember who we were and where we came from. Wait a minute, I remember who I was a month ago, and I don’t want to be who I was. Damn those Jedi mind tricks! I actually want to…do I dare say it…I actually want to…pause for inhalation of a big breath…RUN?!?!

So thank you Jedi Master and your trickery. I couldn’t have and wouldn’t have done it without you. I am now a proud member of the Jedi Masters Tryon for Her Runners Club Clan! Live long and prosper, or am I supposed to say, may the force be with you. I don’t know, I’ll have to pop in a DVD or two, but you get the idea.

Iron does a body good

2010-08-02T21:41:00.000-05:00

Fe Iron is crucial to running strong. It is an important component to oxygen carrying hemoglobin. Therefore, if you don’t have enough iron, you are deficient in your ability to carry enough oxygen to your muscles while you run. Thus making you feel tired.

A pre-menopausal woman’s daily requirement for iron is 18mg. For vegetarian women this increases to 33mg. Why the difference?

There are two types of iron; heme, which is easily absorbed by the body, and non-heme, which is not. Foods such as red meat and eggs are rich sources of the heme form, whereas vegetables are not. Both meat-eaters as well as vegetarians should also include foods rich in vitamin C, such as citrus fruits, because they help in the absorption on non-heme iron.

During the menstrual cycle, women find they need more iron to counterbalance the effects of blood loss. While there are soluble supplements now available, most women will be able to find sufficient iron available in their diet. For example:

Tofu: 13mg in ½ cup of firm style

Fortified Breakfast cereals: 5-16mg in 3/4cup serving

Beans: 5-7 mg per cup, depending on the bean

Lean Beef: roughly 1 mg per ounce

Through the research for this piece I stumbled upon simple snacks like bananas with honey and beet juice. Everyone eats that stuff right? Ha! I don’t. So here is a recipe, tastier than beet juice that is high in fiber and iron. It is yummy in the tummy!

High Fiber High Iron Bran Muffins

Makes 9 muffins: 6.4mg Iron per muffin

1 cup whole wheat flour

¼ cup Sugar (a sugar substitute that measures like sugar could be substituted)

2 tsp. baking powder

2 tsp baking soda

½ tsp salt

1/3 cup butter

2 cups fortified bran cereal

1 egg beaten

1 cup milk of your choice

½ cup sesame seeds, sunflower seeds or others of your choice

1/2 cup No sugar added Apple Sauce

1. Combine flour, sugar, baking powder, baking soda, and salt.

2. Using a pastry cutter or forks, cut butter into dry mixture until it resembles coarse crumbs.

3. Stir in bran cereal flakes.

4. Combine egg and milk; mix with dry ingredients until moistened. Add applesauce now as well.

5. Stir in seeds and any other desired additions.

6. Fill greased muffin pan almost 2/3 full

7. Bake at 400 degrees for 18-20minutes

How to Pace Your Run

2010-08-02T07:48:00.000-05:00

Great Question Kelcy, hope this helps!

How to Pace Your Run Without Fancy Pants Gadgets?

I read awhile back in one of my Triathlon magazines, a Triathlete say "Training before gear or gadgets". Embarrassed to admit, but I have a Garmin GPS that helps me pace and such. It's okay though because I have one Triathlon under my belt...right? Okay so it's still pretty ridiculous, but it was given to me as a present, AFTER my Triathlon. Admittedly that cool nerdy lil' ol' gadget has helped my running.

The question still remains however, "How does one pace themselves without such said gadgets?". As I researched articles to answer this question along with my limited experience as a runner, it seems this is if not the most common, one of the most common questions for experienced runners and beginners. It's all the same "I go out too fast", "There was nothing left in the tank at the end", or "I had to walk part of (insert race distance)".

I know what you are thinking blah blah blah, just get to the point. So here it is, attempt for what runners call a negative split. In my terms it means, start off slow end up faster. In their terms it means the first half of your run should be slower than the second half of your run. A runner could train for this one of two ways. The first, I think is easier and you don't need a track. The second, is well the opposite of the first.

Both ways require running, running and more running so you acquire a "sense of pace". If experienced runners struggle with pacing themselves in races, this means everyone struggles. So onto the first way, it centers around listening to your body. Although we are trying to go gadget free here, a simple heart rate monitor would help a ton. However if you are still insisting on going all "hippie" on me, then use the perceived level of exertion with the talk test.

A bit on the talk test. The talk test is a simple way to measure relative intensity. As a rule of thumb, if you're doing a low-moderate intensity you can string sentences together. For moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.

You're gonna be "jacked -up" race day fight the urge to go out too fast. Shoot for stringing short sentences together. If you can't talk well during the first half of your race you're going too fast! Furthermore you ain't gonna finish without walking or hurting a bunch. Start off SLOW! I can't emphasise this enough. Run slower than you think you can until the half-way point. It's always fun to be an Italian sports car in the beginning, but remember you're gonna be a rusted busted pick-up crossing the finish. And the finish is where everyone has their cameras.

The second way I stole from an article I found. Here is the hyperlink to cut and paste: http://www.runnersworld.com/article/0,7120,s6-238-263--11797-0,00.html

Be patient with yourself. In the endurance world many say, the first year (at a minimum) of training concentrates on volume, the second year concentrates on speed and pacing.

What's a Blog?

2010-07-31T12:28:00.000-05:00

To: Tryon for Her Runner’s Group

What is a blog? I didn’t know so I “googled” it. This is what Wikipedia defines as a blog;

“A blog (a portmanteau of the term "web log") is a type of website or part of a website. Blogs are usually maintained by an individual with regular entries of commentary, descriptions of events, or other material such as graphics or video.”

Don’t be expecting any graphics or video!

I realize that I should know what a blog is, but I don’t. I, like Cheri, am only familiar with what a blog is based upon what I’ve seen in the movie “Julie and Julia”. Be reassured I have no delusions of grander that I will get a book deal or become famous from this blog. However, if this were to happen I would not be above such an opportunity. The reality, or my fear is that no one from Runners Club is even going to read this blog.

So as I begin this, blogging, as the kids like to say, I hope that I will not disappoint or bore you to death. Please know that I do not see myself as any sort of expert, experienced runner, or even qualified to pursue this blog. Simply, my friend Cheri was desperately looking for some other person, aka sucker, to takeover this responsibility. I guess I’m said sucker.

Please give me your input. My intent for this blog is to represent all of my Runners Club friends and the journey to our 5k. This blog belongs to ALL of us, so HELP HELP please!!

From: The sucker in the group

P.S. As of December 2007, blog search engine Technorati was tracking more than 112,000,000 blogs. I’m sure this one will stand out! Haha