Journey Fitness Runs

Chance or Choice?

tory@runtoryrun.com (Tory) — Mon, 06 Jun 2011 01:17:14 GMT

By Tory Klementsen, Certified Personal Wellness Professional

Do you like to make choices in your life, or would you rather leave things to chance?

Of course that’s a very broad question. Sometimes it is fun to leave things to chance. Chance can be spontaneous and exciting! But in the more important things in life, I would venture to guess that most of us would prefer to exercise our rights to make a CHOICE.

When it comes to your health, ask yourself honestly...how much do you leave to CHOICE and how much do you leave to CHANCE.

When I was first starting to lose weight I went through periods of feeling resentment over how hard and “unfun” weight loss was. I would indulge in a little bit of feeling spoiled and complain and whine because I “hated” exercise and wanted to just eat like a “normal” person. Then one day I had an epiphany.

I did have a choice, and my choice was going to either INCREASE or REDUCE the chance that I’d deal with lifestyle related illnesses down the line. So I did inventory:

I could either:

Journal my food every day, choosing what I wanted to eat

I could wait until I had to go on a restricted diet, and eat what a doctor tells me I have to eat

I could:

Count calories

Count pills I need to take to control the damage I’d done to my body with former choices

I could:

Wake up in the morning sore from a fulfilling workout from the day before

Wake up in the morning sore because my body is aging at a faster rate than it should from living a sedentary lifestyle

I could:

Exercise every day, choosing what I get to do and experience while I get my sweat on

Go to physical therapy and doctor’s appointments to deal with the bone density loss and joint damage due to being overweight.

After doing this personal inventory, I realized that my choices today were going to reduce my risk of chances down the road. Sure, I could have stayed at about 240 pounds and taken the chance that I would not have ended up with diabetes, heart disease, high blood pressure, joint damage, metabolic syndrome, and other obesity related health issues.

Or I could make the CHOICE to ensure that the CHANCE that any of that would happen would be very low.

So next time you’re feeling frustrated and want to quit, remember that when you quit you leave a lot of health to chance, and you’re too good for that. You make the choice DAILY to be a better, stronger, healthier person.

The Price of Change

tory@runtoryrun.com (Tory) — Tue, 03 May 2011 04:20:00 GMT

Whether the changes you are making in your life include fitness, nutrition, or stress reduction, there is always a cost to change and sometimes we let that stand in our way. After all, the economy is tight, and as a part of a family spending money on ourselves feels selfish.

But let's talk about the price of change. Or more importantly, let's talk about the price of NOT changing.

When I tried weight loss in the past, often I used the cost of healthy food, the gym, etc. as a barrier to my success. In some ways, I had a very valid point. Gym memberships ARE expensive, and healthy food can cost quite a bit more than some of the easy to grab food on the shelves. But what I failed to take into account was the cost of NOT making the changes.

What we need to do rather than focus only on the cost is do a "cost/benefit analysis" of our changes.

Nutrition/Diet

Costs:

Higher prices on foods that are more nutrient dense, fresh, and healthy.
Wellness coaching $50/month

Benefits: lower health care cost, less indigestion, feeling of pride, control of certain aspects of health, fat loss, weight loss, increased health, potential reduction in medications, support of healthier more globally economic farming practices

Fitness

Costs:

Running shoes $80-$120
Gym membership $40-$50 a month
Fitness class or running program varies
Bicycle $200-$2000

Benefits: lower incidence of injury, increased sense of well being, friendships gained in classes, strength, weight loss, skinny jeans, travel (my running shoes have taken me everywhere from the streets of Marysville to the cobblestones of Bergen, Norway), reduced stress, pride, reduced gas costs (!!)

Stress Relief

Costs:

Massage $40-$90
Mani/Pedi $40-$60
Feel good movie $12
Afternoon alone window shopping, reading, etc. once a week FREE

Benefits: better ability to deal with day to day stresses, sense of contentment, less stress=less cranky (win/win for everyone!), control over stress-related health problems

Still not convinced? Think about this; according to the Journal of American Medicine, those who are active during their leisure time appear to be biologically younger than those with sedentary lifestyles. Keeping our health in check through proper nutrition, stress relief, and fitness hels us live HEALTHIER and LONGER. You simply cannot put a price on that.

Navigating Rough Waters

tory@runtoryrun.com (Tory) — Mon, 14 Feb 2011 02:38:00 GMT

Making changes in our lives is never easy. Not only is there the impact it has on ourselves; how we feel about who we are going into it, the changes we make emotionally and internally as we change externally. There is also the impact we have on others.

Much of the impact is positive. Others will look to us as encouraging role models. They see the changes we make and they feel that they, too, can make those changes. Even if we don't realize it, we are being watched.

Others may have trouble with our changes. Initially they may be supportive, but as time goes on and we change inside and out, it makes them uncomfortable. Being aware of this affect our changes may have will help us to be more sensitive.

In every person's life that we interact with on a regular basis, we play a role. When I was 100+ pounds heavier, I had a role of the "reliable fat girl". As I changed outwardly, my biggest changes were inward. With more confidence came the power to say no. As I changed, my relationship with others changed as well. At first it was very confusing because I was still a nice person, just not a doormat. But it was the confusion with who I was becoming that was frustrating for some of the people closest to me. As I recognized it wasn't me they were reacting to, but the changes they were seeing or perceiving, I was able to handle it in a more sensitive manner. As I was redefining who I was, I was careful not to expect anything from others in reaction to my choices.

Change isn't easy. We go through periods of questioning ourselves in change, so it is not surprising that others might question us as well. We struggle with adjustment to the new us, so others might as well. Being aware that this will happen in ourselves as well as in others will make it easier on everyone.

Eventually everyone I cared about came back around and our relationships are closer than ever. I have never been sorry for a MOMENT in this journey. I am thankful for everything from living as an obese woman to the challenges confronted through gaining back my health. It wasn't always easy, but it was WELL worth it!

Worthy of the Effort

tory@runtoryrun.com (Tory) — Sun, 06 Feb 2011 05:18:00 GMT

It seems like it's that time of year...we start questioning ourselves if our goals are really worth it. We've made mistakes, we've backslidden a bit, and we are getting frustrated.

Often we are not questioning if the GOALS are worth it, but if WE are worth it. It's not so much a case of doubting our goals, but doubting ourselves.

This is perfectionist, black and white thinking. It will sabotage us faster than just about anything else.

Oe of my favorite things that I hear on a popular help show is that change is not a success only journey. That means that along the way we are going to make mistakes. It is how we deal with those mistakes on a very personal level that defines how we proceed.

Think about how you reacted when you made a mistake this week. Did you beat yourself up? Did you pull away from your support system? Did you try to "hide"? Did you get angry and start saying things like "It isn't even worth it! I'll never ____ (lose the weight, get fast enough, be strong enough, break that habit)!"?

All of these behaviors are deflectors and saboteurs that keep you from achieving your goals. You can surround yourself with support, but when it comes down to it, only YOU are the one who controls your success. You can be your worst enemy, or your best friend. Your biggest critic, or your loudest cheerleader.

When I had attempted to lose weight in the past I went through this scenario every single time. I'd start out gung ho, then something would happen and I'd make a mistake. Instead of saying "Hey, I messed up...but I'm human and I can learn from this and move on." I would start doubting myself, my inner monologue would play a loop of "See, I knew you couldn't do it! You're never going to lose this weight. I knew you'd fail. Just deal with it. You're fat, you'll always be fat."

Without fail this translated into failure Every Single Time. I sunk my own battleship!

This last time I started, in February of 2002, I actually spent January working through all of the things that had derailed me in the past and what I discovered was that it wasn't a lack of determination, a lack of willpower, or a lack of motivation. Every single time, it was not feeling worthy of the effort. Realizing that was a breakthrough for me, and it can be for you.

Planning to succeed is more than just having the physical tools and equipment to move forward, it's also about having the mental and emotional tools. The effort to prepare is worth it. Why? Because YOU are worth it!

Keeping Up With Your Goals During the Holidays

tory@runtoryrun.com (Tory) — Fri, 03 Dec 2010 18:59:00 GMT

Whether you look forward to them all year with excitement (like I do), or trepidation, the holidays can wreak havoc with your fitness and nutrition plans. Often people who don't have a firm grasp on the planning that goes along with healthy habits, find that it's easier to give up and make weight loss and "getting back in shape" a resolution for the new year.

There are some simple steps you can take to help keep on track with your goals without feeling deprived or over-scheduled. It's just a matter of taking a few minutes now, before the craziness REALLY hits, to sit down and make some plans.

The first thing to do is take stock of where you are at and where you want to be on January 2. Are you feeling good enough to stay where you are for a month and just relax a bit? Or do you want to hit January 2 a few pounds lighter, lifting a few pounds more, running a few miles more, or swimming a bit faster? Take into account the schedule of the month. Maybe it's a GREAT time to make new goals to keep your focus. Or maybe things that are beyond your control may throw up obstacles (like the high school pool where you swim being closed, or weather impeding your running or biking) to keep you from the goal. Perhaps it might be best to just be proud of where you are at this point in time and make a goal to not lose any fitness or gain any weight during the holidays.

Next make your plans. What do you have to do this season and how can you fit that in around your goals? Once you know what days are already spoken for, take a look at events in the area to determine what you can participate in that will help you stay on target. Is there a 5k such as the Jingle Bell Run or 12ks of Christmas you might participate in during December? What about a race or event on January 1 or December 31 (or both) to ring out the old and ring in the new in style?

Next find some like-minded friends and set goals together, and make them FUN goals! I know one of the things I enjoy doing is coffee runs, especially in the Winter. I put out a feeler on Facebook or Meetup and say "Running to Starbucks at 3:00 tomorrow? Anyone want to join me?" Perhaps have a good natured "Biggest Loser" competition where everyone tosses a few dollars into the kitty, and the winner gets the pot.

Take a look at free or low cost charity events you can participate in. Often you don't have to be a runner to be able to take part in a charity event such as a 5k. There are almost always walker components, and often even shorter (1 mile or even less) events that can get EVERYONE involved. Best part is, you're out in your community doing something with others and FOR others. On December 18, if you're in Marysville area, please join us for the first Holiday Scavenger Hunt to benefit the Marysville Food Bank. Sign up your family as a team and use your "feet" to navigate around Marysville to visit local businesses and landmarks. Cost? Food for the needy! What could be better than that?

Finally, give yourself a break and remember rest and relaxation are as much a part of fitness and health as running and nutrition are. You need to SCHEDULE in things like massages, naps, quiet movies, or even mani-pedis. That's not only a wonderful way to treat yourself, but why not invite a friend and say "Instead of giving gifts, lets do mani-pedis and lunch."

Focus doesn't have to mean razor sharp, eye on the prize, never say die white knuckle stress during the holidays. It can be as easy as simple planning, letting of the reigns just a TINY bit, and organizing your life like a healthy person lives to make it through the holidays in one healthy piece!

What is SO Great about Exercise!

tory@runtoryrun.com (Tory) — Mon, 29 Nov 2010 04:09:00 GMT

What’s so Great About Exercise

Today I had the distinct pleasure of taking my fifth group to the Seattle Marathon and running with them, receiving texts as they finished, reading updates on Facebook and Dailymile, and watching them as they crossed the finish line. It made me think about how far we’ve come as a group, and how far we’ve come as people. It also made me reflect on a question asked by a new runner on Saturday, “When you first started running, did you hate it sometimes?”

I know that when people first start working out, they often have a very hard time getting "what's so great" about it. It isn't necessarily fun. Usually it hurts, and we live in a society where we try to keep from ever feeling pain. It takes up time that could otherwise be used pursuing exciting things like reruns of The Match Game and the latest reality show.

When I first started working out I was having an instant message conversation with a stellar young man who was one of my students. I had to get going to do my exercises I had prescribed to myself. I said, "I've got to get going because I have to work out. UGH!"

To which he replied, "Ugh? You don't like working out?"

"No, I hate it. Talk to you tomorrow!" (We were chatting on IM about a homework assignment.)

"Really? Wow! To me a day without exercise is like a day without sunshine!" (or something like that)

"Well, J, I've always knew you were a little cracked, but I admire your attitude. I wish I had that attitude. TTYL!"

I signed off I went and did my Pilates DVD, which I completely hated because it wasn't very active, it hurt, it was boring, and it hurt. Did I mention it hurt? But those words kept echoing in my head, "I wish I had that attitude...I wish I had that attitude...I wish I had that attitude..."

I thought about that all the next day. After all, what is attitude? It is how we "feel" about something. But what is a feeling? Is it something that 'just happens' or is it something we can control? I had taken this marriage seminar one time called "Love is a decision" and the crux of that statement was, "We don't always love everything about the person we have married at every moment, so it is in those 'unlovely' moments that we must decide to love that person anyhow; even if you've picked up his crusty socks off the floor for the 14th time this week. Love is a decision."

I’d always known love as a feeling. But they were right; love is also a decision. So if an attitude is a feeling, could not an attitude ALSO be a decision?

And right then and there I chose to adopt that attitude of J's (who has now graduated from college in an effort to make me feel really old). It started with self-talk. "I have to go work out" was immediately re-worded to "I GET to go work out." I also found an exercise I liked. NOW I like Pilates because I have better endurance (although it still hurts), but at the time it was just not the right exercise for me. I joined a local women’s only gym. I stopped "fitting in" exercise around my day and started planning it; every day after work I'd go straight to the gym and work out.

So fast forward to almost nine years later and I love exercise. You know why I love it? Because exercise opens up opportunities; I started running in 2004 and through that have met some fantastic people. I started triathloning, and through that have met even MORE fantastic people. I can jump in the water and swim across the lake...twice and feel GREAT afterwards. I can bike five cities over and feel like I've accomplished something and had FUN doing it. I am strong! And I get to share my love of fitness with people like YOU, and help foster that love!

Exercise also allows me to be active just for the sake of being active. My husband and I were talking about this yesterday. Before we adopted this active lifestyle we used to see a lot of things. We saw plays, movies, concerts, and watched a lot of TV. We watched other people doing things, but we didn't do a lot of things ourselves. We still see plays, movies, and concerts and watch TV, but we also DO a lot of things. We bike, we paddle, we run, we hike. We just have allowed fitness to open a whole new world to us. Summer days pre-weight loss would be waking up late, watching TV for a few hours, going to see a movie or to the mall. Now it's getting up early, going for a run, biking to a town 25 miles away for lunch, or kayaking on the slough. We still might see a movie, but more likely we've biked or run to the movie rather than driven. It just plain rocks!

And don’t get me started about travel! I’ve run marathons in 9 states and 2 countries. I’ve experienced, often with friends old and new, cities like San Francisco, Chicago, New York, and Salt Lake in ways I could NEVER experience them from a car! I can’t WAIT to see where my fitness takes me next.

So give fitness a chance and see where it can take you!

What's On YOUR Box?

tory@runtoryrun.com (Tory) — Mon, 22 Nov 2010 00:26:00 GMT

What is on your box?

I was reading a discussion on a weight loss message board the other day. One woman wrote in asking how come some people seem to not be happy for your success as you lose weight. Many people shared a lot of ideas behind the fact that while we get many people in our lives who really encourage us, there are always a few who seem to be on the other side of that fence. Some start out encouraging, but end up so uncomfortable with our success that they can't hide their jealousy.

I've thought a lot about this because in the years since I started my weight loss journey I've had a variety of responses. Most people have been encouraging. Some people have almost been encouraging to a fault...putting my success up on a pedestal. The danger there is that if you put me up on a pedestal, it's too easy to think YOU can't reach that high.

But there have been a few who have had a very difficult time keeping their unsolicited opinions to themselves. So why? I guess I've figured it threatens them.

I think people put us in a box. They expect us to stay in that box. They label the box and they like those labels. Those labels are comfortable to them.

My box used to have the following labels:
-The fat girl
-The smart one
-The one who never says no
-The easy to be around one
-The non-threatening one
-The "great personality" one
-Meek
-Low self esteem

As I lost weight the labels started to yellow. It was okay for awhile. They were all still there at first, but as time went on they faded. A few started to peel at the edges.

At first everyone looked in the box and encouraged me. Way to go! But it was almost as if a few of them dropped in hollow words, while they affixed glue to the edges of the labels "just to make sure they stayed."

As I moved through the journey the labels fell off one by one (even, to be honest, some of the positive ones).

"Now wait a minute!" some people said with that startled "Deer in headlights" look. "Where do we put you? We don't have a box that fits you any more!"

A few of them tried to force me back in my box. Some did it with overt jealousy. Others did it with subtle hints, "Oh come on, you can eat that. You’ve lost the weight." they'd 'encourage.'

Others weren't as subtle. They'd tell me to stop losing weight. Stop working out. One person told me that since I'd been on "that diet" I was moody and cranky all the time and no one liked being around me.

Time and again they put me back into the box and I'd leap back out. No way! I'm not going back in there! Sure, it's roomy and has a nice view from below everyone else, but I don't LIKE it in there.

So now I'm no longer in a box. I wear my labels with pride on my person and I change them when I want to. My new labels read:
-Healthy
-Health conscious
-Sexy
-Athletic
-Funny
-Driven
-More likely to say "no" because my family and I come first
-Smart
-A risk taker
-Bold
-Zesty

(I particularly like zesty.)

What does YOUR box say about you?

Running Safety

tory@runtoryrun.com (Tory) — Mon, 15 Nov 2010 02:40:00 GMT

Running Safety

By Tory Klementsen, Certified Personal Fitness Trainer

Running is a pretty safe sport, for the most part. But like anything, there is risk involved. Taking some precautions can cut down the risk and increase your comfort and enjoyment out on the run.

Avoiding Injuries

Begin every run with a 5 minute warm up BEFORE you do the bulk of your run. Walk, shake out your arms, lift your knees high. Do a few striders and a few skips if you need to. As you warm up transition slowly into your run, picking up speed only once your muscles are completely warm.

After your run don’t just stop and plop into the couch. Cool down by walking at least 5 minutes or ¼ of a mile. Finish up with a good set of static stretches that works all of your leg muscles.

Personal Safety on the Run

Don’t wear headphones: If you must, always keep one ear open and available to the traffic side. Keep the volume low enough so you can hear around you.

One trick is to have the music on, but the headphones tucked away so you can hear the music, but it isn’t actually playing into your ears. NEVER wear earphones/headphones when running alone on a trail or in a remote area where animals may be present. Listen to nature’s music!

Run on left, facing traffic: Cycle with traffic, run against. You want to be able to see the cars as they come towards you so you can react if they’re not paying attention.

Watch for oncoming traffic at intersections and alleyways: If a car stops don’t assume he’s stopping for you. More than one runner has been hit because they assumed the driver saw them. Make eye contact, wave your hands and call out verbally. If in doubt, wait for them to pass you. Even if you have the right of way, you lose if they don’t yield.

Pay particular attention when running on sidewalks and a car is turning right. Often they ONLY look left to turn right, and that can translate into a world of hurt for you! Make eye contact and wave at them.

Always wave and smile to drivers. The more you can make them think of runners as human beings, and not disruptions to their drive, the more careful they may be around you.

Be visible: If you run at night wear a flashing light, a reflective belt, top, pants, and/or vest, and possibly a headlamp. Even in the dusk or early morning you can be difficult to see. When you go out to run look down the street and ask yourself what you see. If visibility is at all limited, strap on your flashing light!

Don’t wear black, no matter HOW slimming it is. Bright colors are best and will alert drivers to your presence. Don’t depend on the reflectors on your shoes to be “good enough.” Light yourself up like Times Square on New Years Eve. Just leave Dick Clark at home.

Run with others: If you can’t, or you prefer to run alone, consider a dog. When you are running alone, be smart. Don’t have your iPod, cell phone, or anything of value visible. If you run with an iPod, swap out the white headphones (that scream “I have an iPod” for simple cheap black ones). Again, keep at least one ear open or don’t wear headphones at all!

Where you run makes a difference: I am the biggest proponent of discovering a new city on my feet. I have explored cities all over the US, in Norway, and England with my running shoes and my camera. But before you head out your hotel room down the street, ask someone if there are areas you should not venture out into. Make sure you have a cell phone with you and you know the local emergency number if it is not 9-1-1. If you ARE taking a vacation, do some exploring before you go. Often you can find the local running club and join them on a club run. Best part is, you make new friends and contacts!

When you’re out, don’t approach cars that ask for directions. Stay off to the side and call them out, or just pretend you don’t hear them. I know we want to be polite, but be sensible about it. Make eye contact with people you pass as you run and say good morning, but if you feel at all threatened duck into the closest busy place. I’ll often wave and call out to “someone down the street” to make it sound like I’m meeting someone, or will talk like I’m on the phone “Yeah, I’m just on the corner or North and Main, I’ll see you in about 2 minutes. Oh yeah! I see you now!” Make it sound like you’re not alone. (Hey, can they really tell if you have a headset stuck into your ear? Probably not.)

Weather Consideration

Heat: Run with water and wear a technical shirt that will wick away the sweat. Try to run in the early morning or after the sun goes down. Avoid the hottest part of the day. Plan to cut your run short if you feel overly tired at all. No speedwork in the heat, please!

Rain: Be aware of your footing so you don’t slip on wet leaves or moss (a real consideration in the Pacific Northwest and other damp areas). Wear a hat with a bill to keep water out of your eyes. Run as far off of high traffic areas as you can as road spray can be nasty, and is worse while it’s raining. Wear a light rain jacket that is water resistant if possible.

In heavy rain you are harder to see so dress in bright clothing with reflective gear.

Cold: Wear a head cover and be sure your hands and feet will be warm enough. Most of our heat escapes through our head. Wear layers so that you can remove them as you warm up and tie them around your waste. If it is too cold, hit the treadmill.

If it is snowing or icy, consider a pair of shoe “treads” that will help you grip in icy areas. Be extra aware of drivers because they are focusing on the road and may not see you, particularly in areas where you don’t get a lot of snow.

Running is a wonderful activity and as long as you play it safe, you should be able to enjoy this life enriching activity for years!

Preparing f0r the Big DaY!

tory@runtoryrun.com (Tory) — Mon, 18 Oct 2010 22:31:00 GMT

Pre Race Tune Up

Since we're just about a month out from the marathon, it's time for a tune-up! Run a diagnostic on your body and gear and take note of any repairs, replacements, or tune-ups that need to be done.

How many miles are on your shoes? If you aren't sure, then it's probably too many! You shouldn't run more than 300-500 miles on a pair of shoes. If you're going to hit that mark within the next month, get the new shoes now but don't experiment! Get what you've been running in! I got some cheaper shoes last year before Portland and paid for it with knee injuries.

What kind of cold weather running gear are you sporting? Seattle Marathon is notoriously cold and/or wet and/or snowy. Don't let that concern you! Fortunately the Weather Man is making sure we have some practice with our upcoming weather! Thanks Weather Man! Thanks! We have Gear Night coming up this weekend, so maybe it's time to pick up some running pants, a balakalava (neck or neck and head gaitor), gloves.

How is your body feeling? Anything bothering you that calls for a few days of rest? Anything REALLY bothering you that might need a doctor's care?

Check your fuel stock. Do you need to pick up some more packets of gel or Gatorade before the event? Remember, you're going to be running with about 6000 of your closest friends, so sometimes the local stores run low on your favorites near Marathon time. Beat the rush! Stock up now!

Start working on your marathon playlist. Okay, maybe I'm the only one who puts a lot of time and effort into picking just the right music selection for my marathon. What can I say? I'm a geek!

What about other things? Do you have Body Glide for all the chafes you? Do your socks need some patchwork? How about blister patches? Endurox caplets?

If this is your first marathon, cozy on up to an experienced runner and ask questions. The more prepared you are, the more comfortable you'll feel going in. You can always ask me (since I like to talk...a lot), but it helps to get others perspectives as well. However, if the person you’re talking to is negative, thank them and move on.

One thing I like to do in the weeks leading up to a big race is to develop a race plan. A race plan is what you plan to do on the race! It’s much more than just “put one foot in front of the other and try not to fall down”. It should include the following:

Hydration: how often, how much

Fuel: what you’re going to use, how often, backup fuel (I always carry at least one or two extras for a full marathon in case I need more or don’t like what I’ve brought)

Mental—endurance running is SO mental! I like to dedicate my race to someone so that if the bad times come (and sometimes they do) I can focus on that person. In my last Seattle Marathon I had a rough patch at mile 22. I had dedicated my run to one of my students, Todd, who had been in a serious car accident. When I was getting cranky, I just kept talking to Todd and saying “This is for you buddy!” The bad times don’t last unless you dwell on them. Some ideas for the mental part:

Bible verses or other motivating quotes that remind you why you’re doing this.

A dedication list of people you will dedicate each mile to, or the entire race to, or some of the race

A list of reasons why you’re doing this.

A list of victories you’ve had over your training

Your personal “mantra”. (Mine is: The successful person will do the things that the unsuccessful person will not. It reminds me that success takes drive and going beyond what the ‘normal’ person will do. Normal people do not run 13-26 miles at a time as a personal challenge. Exceptional people do.)

I have an example of the one I did for my NYC race at

www.msteechur.com/raceplan.htm. I also did one for my half Ironman last year and I took it with me on the bike putting it in a spot where I could see the verses I’d chosen, and a photo of Roy. It really helped when I had pain (my back hurt from mile 1 through 56 on the bike portion of that race).

Doing this will help you focus over the next few weeks. I know a few of you are already concerned about pain you’re having right now. You are entering what we call the “Taper Madness Zone.” You’re mileage is going down and when your mileage goes down your muscles work on healing from the pounding they’ve taken over the last 22 weeks. This can result in little aches and pains (and sometimes not so little aches and pains) that can mess with your mind. You start questioning whether you can do this, and you start doubting yourself, but you must TRUST YOUR TRAINING! I’ve trained over 100 people to run a marathon and haven’t lost one yet!

Another very common happenstance is you go out for a nice short run of 2-3 miles and it SUCKS! Again, your mind starts working overtime.

“If you can’t run 3 miles, how do you think you’re going to run 13 or 26? You’re never going to make it!!!”

That’s just stinkin’ thinkin’ (as Al Franken says), and you need to just be aware that it’s normal, that it’s completely untrue, and trust your training. Let that be your mantra over the next few weeks, “I am completely trained and I trust my training.”

If you’re concerned about ANYTHING, let me know and I can talk you off the ledge! Any doubt that you have, I have experienced and talked others through. Just know that this is a normal part of race preparation!

Next week I will give you a list of things to do to prepare for the race that will help you focus. In the meantime, take good care of your body, relax, don’t go out and do anything crazy like skydive, become a racecar driver, of scale K-2. Don’t try to get one more long run in…that is a bad idea. Your training is done and as long as all you do is just some nice EASY recovery runs, you will be fine. Trying to do anything too dramatic may lead to injury, so don’t go there! In fact, now would be a great time to schedule a massage both now and for after the race (wait at least 2-3 days for your muscles to reduce their swelling before a massage).

Now go start your race plan and take some time to be PROUD OF WHAT YOU’VE ACCOMPLISHED!

Getting in Mid-Week Runs

tory@runtoryrun.com (Tory) — Mon, 04 Oct 2010 18:14:00 GMT

Getting In Your Mid-Week Runs

By now the newness of the training schedule is probably starting to wear a little bit thin. Your first few weeks you're all gung ho. You can't WAIT to get out there! You brag to everyone that you're training for a race.

Then people start giving you that "look" when you talk about it...so you stop. The routes that were fun at first are getting old, and you find yourself letting other things get in the way of your mid-week runs.

This is totally normal, especially as it gets colder. But it is SO necessary to get yourself out of this mid- week slump! Your training is extremely important...not just the long runs. If you want to have a good experience, beginning to end, on the marathon you need to follow the training schedule as closely as you can.

Here are some ideas for getting in your mid-week runs:

Schedule a Meetup!
We have a group at Meetup.com where you can sign up, even if you’re not a part of the group, and suggest things like “Let’s run for coffee Wednesday evening!” Others will see that and RSVP yes or no.

Use your feet for transportation.
Many Sundays Roy and I run 2.5 miles to Starbucks, sit and eat breakfast and sip coffee, read the paper, then run back. It gets a nice five mile run in, and it's a pleasant time. If you don't have the freedom to leave kids, have your spouse meet you at a local restaurant or even the grocery store and run to them, or after the meal/trip, run home.

Become an early bird (no worms required).
I know no one thinks they are a "morning person" but this time of year especially; an early morning run is so invigorating. Plus you get bragging points. Imagine going into the office, wide awake, bright eyed and saying "Yeah, I ran four miles this morning. I'm feeling great!" to all your bleary eyed co-workers! Plus there's this mental "thing". I get up to work out every morning M-F. That way I can say to myself, "I get up to go work out...to do something for me. I do NOT get up to go to work." It's just a whole attitude shift.

Schedule an appointment with yourself.
Write it into your calendar. When you write it down, you're less likely to skip it.

Involve the family.
Have them bike with you while you run. Take them to a local high school track and let them ride their bikes around the track while you run, or play in the field in the middle where you can keep an eye on them.

Involve the four-footed family members too.
How can you NOT take your (young) dog out for a run? It's good for them AND for you, and if Fido has always been "someone else's dog" the relationship you forge running together will definitely help when you say "Fido, give kisses! Give kisses!" at 6 a.m. when you're trying to get a lazybones family member out of bed! (Not that I would ever do anything like that. No! Never!)

Log your miles.
Use a calendar, or a website such as www.dailymile.com. It's so gratifying to see those numbers go up up UP!

Make your mid-week runs a priority so that your weekend runs are relatively "easy". No more excuses!

Stretching Rules!

tory@runtoryrun.com (Tory) — Mon, 20 Sep 2010 03:25:00 GMT

Stretching

Stretching is one of those things that some runners don't even think about, others think of as a necessary evil, and still others think of almost on religious terms and wouldn't DREAM of a run that didn't include a solid stretching session. A few runners seem to be able to get by without ever stretching. Perhaps they are built with super supple muscles. Others find that they can't even consider a run without a stretching session. Most of us fall somewhere in between. We can get away with short runs without stretching, but once our mileage starts building we find stretching to be much more important.

So is stretching only important on long runs?
While your muscles may feel better particularly after a long run, stretching is important on long and short runs. Stretching as a part of your warmup will prepare your muscles for the abuse you're about to put them through. Stretching after a run will relieve tightness, increase blood flow to your muscles, and can help prevent cramping. Stretching is also believed to help improve performance, due to improved flexibility. A flexible muscle reacts better to the demands put upon it and is less prone to injury.

So the next question is, "When do I stretch" followed shortly by "how much and what stretches are best?"

When to Stretch

Some people believe in stretching before you begin a run, but many exercise physiologists (the people who study how muscles work in exercise) will warn you against stretching cold muscles too hard.

Begin with a light warm up to get the blood flowing to the muscles and warm them up. Slow down and do a few light stretches.

Complete your run and don't just stop. Instead take some time to stretch the muscles you just worked again. This time you can stretch a little deeper. Hold each stretch for about 30 seconds, breathing deeply as you stretch. Inhale and with each exhale breathe into the stretch just a little deeper.

Just like everything important in life, there are "rules" for stretching? Why? Because stretching incorrectly can, at best, be ineffective and at worst, cause damage.

Rules for Stretching
1.. Never stretch cold muscles! Warm up for 10 minutes or so first, then gently stretch the muscles you plan to work out.

2..Stretch to the point where you "feel" it, but don't stretch to the point of pain. You may feel tightness or minimal discomfort, but if you feel pain you're overstretching.

3.. Don't stretch injured muscles. You can flex those muscles (for example work a strained ankle gently back and forth) but don't stretch.

4.. Don't bounce! Bouncing can cause damage! Your stretches should be calm, gentle, and slow.

5.. Stretch long enough, but not too long. Thirty seconds is about how long you want to hold your stretch. If you really have tightness, stretch again for another 30 seconds by relaxing the muscle for a few seconds, then stretching again.

6.. Stretch all the major muscle groups. It's easy to concentrate only on the legs as a runner, but your arms will be working too!

Even if you find yourself as flexible as a board, gentle stretching will help to improve flexibility. Improved flexibility will help to increase your range of motion and reduce your chances of injury. So remember,the run isn't over, until you've stretched!

All Decked Out!

tory@runtoryrun.com (Tory) — Mon, 23 Aug 2010 04:59:00 GMT

All Decked Out: What the New Runner Should Know about Running Gear

By Tory Klementsen

So what does it take to be a runner? A pair of legs and a pair of shoes…clothing optional? That may be all you “need” but that doesn’t mean it’s all you’ll want. For some of us, the gear is half the fun.

Let’s talk about different running gear and the whys and whats of each.

Shoes: A lot of times new runners come to me with aches and pains and the first question I ask is “Where did you get your shoes?” Most of us, when we start, don’t truly understand that shoes are more than just a covering for the feet. It is SO important to make sure you have the correct shoe for your particular gait and form. Without going into too much detail, how we land when we come down on our feet determines a lot of things. An improperly corrected biomechanical problem such as over-pronation, can result in some serious running injuries! In fact I had this very discussion with a student today. Where did he get his shoes? The local department store. Why did he pick those shoes? Because they looked cool. So before I even addressed his pain I gave him the name and location of my favorite local running store.

When you buy shoes you need to let an experienced runner help you choose them. That doesn’t mean grab the guy who runs by your house every morning. It means go to a small, locally owned running store (avoid the chains for shoes). If they just point to the shoes and say “It’s all over there” walk out and find somewhere else. They should watch you walk and/or run and watch how your feet hit the ground, then have you try on a variety of shoes. A good running store will take your shoes back within 30 days, even if you’ve been out running in them, because they want you to run happy and healthy.

Note: They will usually put you in shoes that are a size to a size and a half larger than what you wear. Let go of the number! Our feet swell when they run and having room is SO important!

Socks: Socks may not seem like that big of a deal, but they are. When we run our feet sweat and they swell. Having proper socks helps to avoid problems with our feet. Socks that rub will translate into blisters. Wrapping your tootsies in a good sweat-wicking sock will be a GREAT help in that arena.

Again, go to your local running store and look around for socks that are either wool or synthetic. Avoid cotton at all costs. Cotton holds in sweat and will cause your socks to rub. In warm weather, sweaty socks make our feet hot. In cold weather, they make our feet cold. A good wicking sock will be made of technical fabric. Look for names such as Coolmax, Dri-Weave, or Dri-Fit.

Running socks are often a little thinner than regular socks, and for good reason. They allow your foot to breathe without adding more bulk in your shoe. You can get thicker socks for Winter running, or you might consider “toe socks.” Toe socks are like gloves for your feet, and Injinji makes them just for runners. Toe socks separate your toes so that they aren’t rubbing while you run. They also keep them warmer in the Winter and cooler in the Summer.

Running Clothes: Gone are the days when we just hit the street in our “tenny-runners” an old concert t-shirt, knee high tube socks, and those funky “Battle of the Network Stars” shorts (at least they SHOULD be gone). Running has gone high tech, and nowhere else is this more apparent than in running clothing.

A lot of new runners will look at the price of fitness gear and head to the holey t-shirt section of the local discount store. But there is a purpose to that high price tech stuff! As we run, we sweat. Our sweat has to go somewhere, and while some people may not be bothered by a dripping cotton shirt and giant “pit-wrings” most would rather feel comfortable when they run. Technical fabrics at least should wick away the sweat. This means that, like the socks, the sweat gets drawn away from the skin to the outside of the fabric, where it is no longer a bother.

The benefit of this is more than cosmetic and olfactory. In the cold, sweat held next to the body can intensify the symptoms of hypothermia. In warm weather, a damp shirt can keep us from appropriately cooling down and can hasten heat related problems such as heat rash and hyperthermia. Again, look for names such as Coolmax and Dri-Weave.

Some of the even MORE technical clothes can help improve performance by providing support in specific areas on the legs to reduce muscle vibration. For the casual runner, this probably isn’t a big issue. But a lot of research goes into this area and benefits competitive athletes.

Hydration: Some people hate the thought of carrying a water bottle, but even on a short run, we should have some way to hydrate ourselves on a hot day. On long runs over an hour, hydration is imperative even on cold days.

There are three hydration pack options. Practicing with all three will help you determine what works best for you.

Handheld Bottle: This is a water bottle with a strap that allows you to carry it in your hand, secured loosely with a strap that goes around the back of the hand. It’s light and makes drinking on the run easy.

Waist pack or hydration belt: Worn around your waist these carry one or more water bottles. Often they also have packs for carrying keys, your music, phone, etc. Practice pulling the water bottle out, and more importantly putting it back while you run.

Hydration packs: Larger than a waist pack, these will have a water bladder that can carry from 32 to 64 ounces of water. These are intended mostly for trail running. Some are worn around your waist, others are in the form of a back pack. The benefit of these is that they usually have a “hose” with a bite and sip tip that allows you to quickly suck down some water without missing your stride.

Geek Gear: Some people couldn’t IMAGINE running with geek stuff. Other people love to and will sometimes have more than one electronic item with them on every run. Below are some options for geeking out on the run. Whether you choose to run with these items or not is strictly a personal choice. Your humble author is a geek from the word go and runs with a GPS, cell phone, and MP3 player at all times, sometimes adding a heart rate monitor and headlamp (for dark runs) making her looki like she’s decked out to take over some small country.

Heart Rate Monitor: More than just a luxury, learning how to train within your heart rate zone can be extremely beneficial to improving your fitness. A good heart rate monitor will have a chest strap and will have the capacity to tell you when you’re in the right “zone”. Many can also tell you how many calories you’ve burned, how long you were “in the zone”, your max and min heart rates. More expensive HRMs can upload this data to your computer so you can TOTALLY geek out and feel all “Lance Armstrong-y”.

GPS Unit: Now who would have EVER thought some random woman from Marysville would need to run with a Global Positioning Unit? But she does! A GPS will triangulate with three (or more) satellites and tell you a variety of things about your daily run. Not only does your GPS tell you how far and how fast you ran, but it can also be used to help you find your way back to your hotel on a trip when that trail of breadcrumbs fails you.

MP3 Player: You will take my MP3 player when you pry it from my cold, dead hands. Okay, so maybe Clint Eastwood I am not…but seriously. Don’t touch this woman’s MP3 player! A recent study has shown that people are likely to run longer and further when they are listening to music. That doesn’t mean cram in the ear buds and shut out the world? I always run with one ear open so I can hear what goes on around me.

But running with an MP3 player can be for more than just music. There are a variety of netcasts (aka podcasts) available in EVERY topic imaginable (and even some you haven’t imagined), turning your run into a lesson on history, or filling you in on the latest in politics. Almost every new book now also comes out in MP3 format, allowing you to “read” on the run.

While there are a variety of MP3 players available, only the iPod Nano or iPod Touch (version 2) support the Nike+ System. Nike+ is an electronic pedometer that works with your iPod to track your mileage and pace. Then when you synchronize your iPod to your computer it uploads this data to a website where you can share that information with others, join in on challenges, and set personal goals. Nike+ has gotten more sophisticated over the last few years, and I have found it to be MUCH more reliable in distance and pace readings than previous versions.

So whether you are a dyed in the wool purist and run only in a singlet, shorts, and shoes or you like to be on the bleeding edge of running technology, there is surely something new out there to discover for your next run. Running gear can be important, informative, or just plain fun. Whatever it takes to get you out there enjoying your run, makes it all worthwhile!

Fitness and Health This Week!

tory@runtoryrun.com (Tory) — Mon, 16 Aug 2010 22:02:00 GMT

Hydrating on Long Activities

tory@runtoryrun.com (Tory) — Mon, 16 Aug 2010 20:30:00 GMT

Summer, Fall, Winter, Spring, no matter what the season, we have to hydrate when we exercise. But how do we know WHAT to use and and HOW MUCH to drink.

In general, we want to hydrate based on our exercise duration about 3-6 ounces of water every 15-20 minutes. For a short activity on a moderate to cool day that lasts less than an hour, you may not need to drink anything during, as long as you go into the activity hydrated, it isn't a high intensity activity, and you drink soon after.

However for activities longer than 30 minutes, for high intensity, or in warm to hot weather, hydration is absolutely essential!

How Much

How much can be determined three ways:

How often do you feel thirsty? The body has a great system for telling you it needs fluid. You feel thirsty! When you feel thirsty, drink. If you don't, don't. Previously we were told that if we felt thirsty we were already dehydrated. However, recent studies in hydration show that thirst is the best indicator for need for fluid, and actually taking in too much water while exercising can be dangerous.
If you often DON'T feel thirsty, and in some situations you may not, or some people don't feel it until they ARE dehydrated, drink 3-6 ounces every 15-20 minutes. In hot weather, add an additional 20 ounces before you start so you're well hydrated, and drink at the higher end. Fortunately on a long distance run, each water stop is 2 miles apart so you can depend (on a well supported race) on water right at the right time.
Determine your individual needs doing a sweat test. Some of us sweat MORE than others. Some less. In the human body there are generalizations, but often not absolutes. If you're doing long distance endurance exercises, this is the BEST way to figure out how much you should take in.

What is the best method for calculating the amount of fluid a person needs during exercise?

Baseline fluid requirements for non-exercising individuals can be calculated by weighing the person in lbs and dividing that number by 2:
- Wt (lbs) divided by 2 = minimum daily requirement of fluid for a non-exercising individual represented in ounces
- Example: 140 lb male
- 140/2 = 70
- 70 ounces fluid replacement necessary for daily maintenance. This is what you should drink on days you don't exercise.
Exercising individuals need to build on the minimum daily fluid requirement. The most accurate method for determining fluid replacement for an exercising adult is by weighing themselves before they run and weighing themselves again after they run. The change in weight represents the amount of fluid necessary to achieve an accurate fluid balance.
1. Example: 140 lb male
2. Pre-exercise weight: 140 lbs
3. Post-exercise weight: 139 lbs
4. 1lb of weight loss = 16 ounces of fluid to be replaced
5. This is in addition to the minimum daily requirement

What?

For short exercise, nothing more than water is needed. Sports drinks contain large amounts of sugar, sodium, and potassium. That's not a bad thing, but in a short workout it is an unnecessary thing. Sports drinks aren't for daily intake, and shouldn't be given to kids as a "juice" due to the high sugar/sodium content, unless the child is exercising. While sports drinks do have electrolytes, which often must be replaced when a child has stomach flu resulting in diarrhea and vomiting, pediatricians do not recommend sports drinks due to the high sugar content, which can further aggravate the stomach. Use Pedialyte (which can also be used by athletes, but is pretty expensive at the amounts we need), instead.

If you're exercising more than an hour, then you need to replace not only water, but also the electrolytes you're losing in sweat. That means taking in either a sports drink with carbs (sugars), sodium, and potassium OR drinking water, and taking in fuel replacement ins the form of gels (Gu, Power Gel, Accel Gel, etc.). Note, if you want to just do water and food, you MUST take in electrolytes along with them. Food, even candy, doesn't have enough of the right electrolytes in the amount you'd take in during a workout unless you create it that way.

Why Electrolytes and What are They?

When you sweat your body gives off water, sodium, and potassium. In addition, if you're hydrating appropriately you will lose more in urine. (If you're working out for a long period and you're NOT urinating, you're not drinking enough.)

Electrolytes are essential for life. They are electrically charged ions that maintain the voltage across cell membranes. In short, if you "run out" you run down. Lack of electrolytes can lead to lethargy, confusion, and even death. So hydration and fuel replacement is no small matter!

What if I Can't STAND Gu or Sports Drinks?

Don't worry! There are other options if you can't stomach one more Gu or Sports drink on a long activity! When I ran a 9 hour race in 90 degree weather, there was NO way I was drinking Gatorade and Gel for 9 hours. I got tired of it, and frankly it wasn't enough to keep up on my electrolytes.

Salt is great. Just plain old table salt has potassium chloride and sodium. I dipped boiled potatoes into salt (and I mean DIPPED) and ate them when I noticed that my fingers were swelling, which is an indication of low blood sodium.

In addition we all used electrolyte caplets, such as Endurolytes, S-Caps. These are small, easy to swallow gel capsules that contain sodium and potassium.

I also used Nuun, which is a no/low calorie additive that can be put right into your water bottle. It doesn't have high flavor, and it's refreshing when stomach issues hit.

I've had runners in the past tell me that they don't need to drink when they run, and I've come to the point where if you run with me, you are REQUIRED to take water on anything over 5 miles. It's a dangerous gamble to go out, even on a cool day, without a source of liquid. Don't gamble! Learn YOUR hydration needs, figure out what combination of water/fuel/electrolytes work for you, and you won't be sorry. Don't...and you will.

What do I eat Before, After, and During a Run?

tory@runtoryrun.com (Tory) — Sun, 01 Aug 2010 02:26:00 GMT

As the training miles increase you're going to need some fuel replacement for anything session over an hour. At this point, I'd suggest going to a sporting goods store and picking up some fuel to carry with you on your runs.

Now you don't only need "calories" but you need the right kind of calories. The goal is SIMPLE carbs that will enter your system quickly, and not sit in your stomach or cause GI problems. When you start your run, your body will have about 45 minutes to 60 minutes of fuel "on board" in the form of glycogen stored in the muscles and liver. That is what is called into use as you complete a long training run, bike, or any other endurance activity. So you first need to provide a relatively steady source of fuel as you run. Note, you are NOT replacing calorie for calorie. You are providing about 100 to 120 calories in an hour, where you're probably burning 500-700 calories in the same time.

But like I said, it's not only calories you need. You are also going to be sweating and through your sweat you will lose electrolytes (mostly potassium and sodium). Sports drinks, gels, blocks, and chews are all created to provide the right amount of carbohydrates, with potassium and sodium.

Here are some different options:

Gu or Powergel "gel" type carbohydrate replacements.
These are sticky, gooey, carby goodness. Pop off the top, suck it down, and follow with water. The benefit of these are that they deliver carbohydrates and electrolytes quickly in an easy-to-digest manner.

Jelly Belly Sports Beans.
These have a similar ingredient list as the gels, but are jelly beans. No you don't get exciting flavors like banana and chocolate to make your own fun flavor combos as you run. They come in Fruit Punch, Berry, Lemon, Lime, Watermelon, and Orange. One pack is 100 calories. The benefit of these is that you don't have to take them all in at once, and they don't leave you with a sticky gel packet ooking up the inside of your pack.

Sharkies, Clif Bloks, Gu Chomps, Luna Moons
Think gummies with a funky sodium and potassium kick. One package is about 200 calories, so should be good for up to a 90 minute run. Again like the beans, you don't have to take them all in at one time. They are slightly stickier, but not bad.

Sports drinks.
You can fuel with just sports drinks. In fact you can do either only sports drinks or only gels. My rule of thumb is that I prefer to do less gels than most people need (I go for about one an hour) and supplement with watered down Gatorade. I always carry at least one extra Gu or pack of beans with me.

We'll have a session where you'll get to try some different gel flavors. Which one you use is really personal. I like fruit flavors and "plain" but Espresso Love is my favorite. While I love chocolate, the first time I tried it it made me gag! Again, start practicing now because you want to have your hydration and fuel habits well ingrained before the long runs.

So that's how you fuel while you run, but what about before?

You will begin to notice over the next few weeks that your standard breakfast just isn't working before a long run. Some people can down a carafe of coffee, bacon, eggs, and pancakes before a long run. Others can't handle much more than toast and tea. What works for you is what you need to figure out in the upcoming weeks. Then when race time comes, you will do the SAME breakfast you've gotten used to so your body is in tip top condition.

Keep breakfast somewhat light and simple. Try to eat up to three hours before the run, especially the long runs. Of course that makes for a really early morning, so go with at least 90 minutes. You don't want food sitting on your stomach as you run.

Many runners will eat a very light breakfast, then down a Gu right before they run. Oatmeal works well for me, as do Erin Baker's Breakfast Cookies with coffee. Half a bagel works well, but a full seems to be too much.

Avoid high protein and fat. Fat and protein delay stomach emptying and can cause GI problems on a run.

Save your protein for AFTER the run. After the run you want to eat within 20 minutes an average of 4:1 (4 grams carbs to 1 gram protein). The perfect post run snack? Chocolate milk! It's got your proteins, your fat, your carbs. It's got to be on board soon, though! Your muscles are damaged, and the protein helps to start the repairs, the carbohydrates start rebuilding your glycogen stores, and the fat helps in cell repair and creation.

But your MOST important meal is actually going to be the evening BEFORE our runs. First of all, if you like to bend the elbow a bit on Friday nights...well that may not work out so well with running. A glass of wine or beer is fine, but 3 or 4 will REALLY impact your run the next day, leaving you lethargic and dehydrated. The big meal the day before your long run should be high in carbohydrates, low in fat, and average protein. They don't call it "carbo loading" for nothing. The point is to eat carbohydrates that will be converted into glycogen, top off your liver and muscle stores, so that you start each run on a full tank! Try to make sure it's lower in fiber (there is a thing called "runners runs" and trust me, it happens to all of us at some point...so don't tempt fate), lower in fat, and unless you have an iron constitution don't try some new Thai Dish with 5 chilies. Because trust me, those chillies will HAUNT YOU on the run the next day!

Your Running Library

tory@runtoryrun.com (Tory) — Fri, 16 Jul 2010 20:56:00 GMT

Your Fitness Library

So what do you do when you're NOT running? Once running has become an obsession, one might ask oneself "What DO I do if I'm not running?" or maybe, “what do we do when we're injured and can't (ack) run?”

Well for some of us, we read about running. Why read? Well there are a lot of reasons, other than it's just a really great thing to do on a warm late summer afternoon. Running books and magazines are out in abundance. They give us information, motivation, and allow us to feel normal (or at least part of a shared psychosis).

I subscribe to four running magazines and read them front to back every month. Runners World seems to be best for the newer runner. Running Times (which is now owned by the same company as Runner's World) is a little more advanced and has some excellent information for those of us who have been running for awhile, or who think we might continue to run. Northwest Runner is an excellent resource for what's going on in our area, and if you're lucky you'll find your name in the listings in the back! In addition I enjoy Trail Running Magazine, which is dedicated to the trail runner.

The first book I read on running is called "Marathoning for Mortals" by John "The Penguin" Bingham. Caution: Reading this book will make you believe you can run a marathon, so loan it to friends and family with care. The book is full of stories of first time marathon experiences, as well as a lot of practical advice.

Once I realized this psychosis wasn't a 24-hour illness, I figured I'd better start fueling myself correctly, so I picked up Nancy Clark's “Food Guide for Marathoners: Tips for Every Day Champions”. GREAT information on the whats, hows, and whys of what we should and should not be eating for maximize our experiences as endurance athletes.

Jeff Galoway is another favorite author of mine. He is a proponent of the run/walk system. He has written books for marathoners and half marathoners. These books should also come with a warning...he will make you believe in yourself.

If you're interested in the scientific aspect of running, The Lore of Running by Dr. Timothy Noakes is an excellent resource. It is not a read from cover to cover type of book, but rather a resource to have on the bookshelf. He covers everything from nutrition, to training, to injuries.

Another favorite (I’ve read all editions) is “Chi Running” by Danny Dwyer. Danny developed chi running and walking as a way to run efficiently without injury. It is practical and informative and an especially good read when you’re injured to help you come up with a plan to improve your gait when you return!

Now if it’s just too hard to sit down and read, never fear! Most of these books are available in audio books! Some of you know I LOVE audiobooks! My all time favorite running books to listen to have been “Ultramarathon Man” but local ultra runner Dean Karnazes, “Born to Run” by Christopher McDougall, and “Once a Runner” by John L. Parker.

There are multitudes of great running books out there. These are just a few I'd suggest. If anyone has other books they have read that are outstanding, please share with the rest of ous! I'm always up for a good read!

Fitness This Week!

tory@runtoryrun.com (Tory) — Tue, 13 Jul 2010 03:07:00 GMT

Fitness This Week!

tory@runtoryrun.com (Tory) — Mon, 28 Jun 2010 19:47:00 GMT

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Fitness This Week!

tory@runtoryrun.com (Tory) — Mon, 21 Jun 2010 01:18:00 GMT

Battling Bikini Season

tory@runtoryrun.com (Tory) — Mon, 21 Jun 2010 01:12:00 GMT

Battling Bikini Season

...or how I learned to give up the bikini for the wetsuit.

If my women’s magazines would have me believe anything this time of year, it is that I am a failure. Since February they have been promising me a bikini body if only I did these “five killer moves!” As a Fitness Professional, I read these articles with a combination of interest and disgust. Interest because I’m always game to learn a new move to help me and my clients reach their goals. Disgust because the bill of goods I’m being sold is an empty promise. I finally decided, years ago, to give up the bikini and instead don swimgear that is a little more “me”.

That doesn’t mean I don’t work on my body, or care about my body. Of course I do. In fact I do a lot more than “five killer moves” a day. But my goals are to feel confident in everything I wear, even if it isn’t a size 0, or shows a bit of muffin top.

My swimgear of choice these days is a wetsuit. You see a wetsuit can take me MUCH further than a bikini. It takes me on multiple swims across Martha Lake in the summertime. It’s taken me on triathlon swims every distance from 1/4 mile swam mostly on my back, to 1.2 miles in my first half ironman competition. Not to mention, a wetsuit hides a variety of sins!

Short shorts are another thing I’m giving up this season. I’d much rather don my baggy bike shorts, complete with the “Depends” type lining. Those shorts take me places short shorts dare not go; on bike rides with my husband from home to Seattle, out to lunch in Lynnwood, to work on a “bike commute day”, or even just across town to pick up something small at the store.

Skimpy tanks are out too, even if my “Killer Arm Moves” have paid off. My girls need support, so give me a race shirt that brags to the world that I completed the New York, Las Vegas, or Green River Marathon. Layer that with a supportive top that goes from daytime to nighttime in supportive style! After all, one must always be prepared for a zombie invasion, if my high school students are to be believed, and rule number two IS cardio.

Our bodies are amazing things. They adapt and change as we get fitter, feed them better, and take them out to play on a regular basis. So I’ll be strutting my stuff in bike gear, running gear, and a wetsuit this summer and will be proud of my strong arms (even if there is some saggy skin), my muscular legs (even if short shorts would reveal sins of the past), my six pack (even if it is hidden under stretch marks), and my tiny hiney because those are all things I worked for ALL year long. Pffft women’s magazines. I may never grace one of your covers, but I am proud of who I am and how I look because I am a REAL woman.