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Still Time To Register For Breast Wishes 5k for Kelli

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Many women we know and love have been affected by breast cancer, including Kelli James, a young mother and beloved sister, who died in the prime of her life. Her sisters, Elesha Snyder and Mandi Moore, decided to both honor their sister and help other women and families in the same situation. The founded the Breast Wishes Foundation to bring joy to those who are suffering with spa days, restaurant gift cards, yoga retreats, nutrition classes, family vacations and financial assistance for medical bills and holistic treatments that aren’t covered by insurance.
The 6th annual 5k for Kelli Run/Walk is Breast Wishes Foundation’s biggest fundraiser of the year, and is coming up this weekend, on August 18th, 2018 at the beautiful Wegerzyn Gardens Metro Park. Since Kelli loved fairies, runners are encourage to dress in their fairy best! No fairy gear? No problem! They will have tutus, wings and flower crowns at the merchandise tent.
This is run / walk 5k, so even if you’re not a runner, you can walk it and support this worthwhile local charity! Foro the competitors out there, awards to the top 3 male and female in each age group and the top 3 male and female overall. Please do consider supporting this fabulous organization!

How to Go?

What: 5k for Kelli Run/Walk

When: August 18, 2018 at 9am 

Where: Wegerzyn Gardens Metro Park at 1301 E. Siebenthaler Avenue. The race will take place on path along the Stillwater River.
Cost: $25-online registration at speedy-feet.com until August 14th. Paper registration at George’s Family Restaurant 5216 North Dixie Drive until the evening of August 17th. On site registration tent opens at 7:30am on race day.
Also – they need volunteers! If you’re interested please contact our volunteer coordinator at 5kforkellivolunteers@gmail.com
https://www.youtube.com/watch?time_continue=1&v=7IdOsIF5Z44

Living Up to Your New Years Resolutions

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With the final moments of 2013 ticking away as I type, my over-achieving type brain has been focusing on my goals for the coming year for several weeks now.  I’m not sure why we, as humans, tend to see the beginning of the new year as the time to re-evaluate our lives and set new goals, but I know I’m not the only one who takes some time to reflect on where I am and where I’m going as another year draws to an end.

What can we all do to set realistic goals for the coming year and make sure we set ourselves up for success?  It seems to me that the key to success is really straight forward and probably something you’ve heard a million times before–the key to success is setting SMART goals. You’ve heard of SMART goals before, right? Specific. Measurable. Attainable. Relevant. Time-bound. Okay, so we know what it means, but what does it actually mean in practice?

GABPFor 2013, I set all sorts of goals for myself. I was new at this whole blogging thing this time last year, and I saw all these other healthy living bloggers posting their 2013 goals on their blogs, so I found myself doing the same. I set personal goals, professional goals and fitness goals. I lived up to a few of them, but the main problem was that I set so many goals, I couldn’t really focus my attention on anything in particular.  Aside from the SMART philosophy, if I can give you one piece of advice, it would be to set one or two important goals for yourself, and focus on those and those alone. Save the rest for future years.

I had one primary goal for 2013 though, that I really followed through with. My goal was to complete a virtual challenge called “13 in 2013“, which essentially boiled down to completing 13 running races (of any distance I chose) during the year. I truly believe that the reason I achieved this goal is because it stacked up to the SMART theory on goal setting.  Let’s break it down.

Specific.  Yep, this goal was very specific and very clear on what I needed to do. I had 12 months and 13 races to complete.  Easy enough, and definitely not ambigious.

Measurable: Absolutely, this goal was measurable. I kept track of my races on my blog throughout the year, so I could always check my progress. I knew at any given point in the year how many races I had completed and how many more I had to go to meet my goal.

Attainable: I had never really kept track of how many races I had done before, but I never doubted that this goal was attainable. I thought it might be a stretch, especially pushing myself to get out the door for races during the cold weather months here in Dayton, but that’s what made it a goal. If it wasn’t challenging, it wouldn’t be worth aspiring to achieve. But, it wasn’t so far out there that it seemed impossible. Boulevard Bolt

Relevant: Running 13 races in 2013 was a relevant goal for me as I’ve become something of a fitness junkie and running races is a fun social activity for me. Plus, it keeps me active and gives me something to blog about. Running is a hobby, so this goal fit my lifestyle seamlessly.

Time-bound: Yep, this goal definitely met the time-bound criteria. All 13 races had to be completed between January 1, 2013, and December 31, 2013.  Done and done.

I can’t remember another new years resolution that I’ve ever followed through on 100% in the past, but I’m proud to have completed the 13 in 2013 challenge.  As I look forward to 2014, I’m certainly going to bear this example in mind with my goal setting for the year. Because let’s face it–why bother setting unrealistic expectations for ourselves that are going to leave us feeling like crap when we can’t succeed? Set a goal that is SMART for 2014, and maybe this time next year you’ll be sitting here thinking, “Wow, I actually lived up to my New Years Resolution last year.”

 

WSJ’s “Ok, You’re a Runner. Now Get Over It” Evokes This Response From Columnist Kim

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wsjA few days ago, the Wall Street Journal published a piece called “Ok, You’re a Runner. Now Get Over It.”  Naturally, my social media feeds were blowing up about this article (although my sample was obviously skewered because I follow so many runners, running blogs, and other running publications.) Runners World wrote a great “come-back” piece to the author of the original, and one other blogger whom I follow regularly wrote a response as well.

My turn.
To briefly summarize the WSJ article, the author, Chad Stafko, starts out by questioning why we runners feel the need to drive around town with 26.2 or 13.1 stickers on our cars and why we wear clothing with statements like “Run Happy” even when we aren’t actually running. He also calls into question why we could possibly need running stores to sell us these types of clothes and shoes, and why publications like Runners World are popular.
His hypothesis is that runners do these things because above all else, we crave attention and want to be seen and noted for what we have done. He argues that by running outdoors, down the streets of our cities while pedestrians and motorists pass by and can’t help but see what we are doing, we runners are fulfilling some deep rooted need for attention.
Here’s my response to Mr. Stafko.
Dear Mr. Stafko,
You don’t know me, and I’m sure my opinion doesn’t actually make one bit of difference to you. In fact, you’re glad that I’m writing this letter, because that means you accomplished your goal–you stirred the pot and generated a great deal of hype around your recent Wall Street Journal article. Congratulations, you’ve managed to mildly irritate (or maybe even offend) more than 15 million people.  Here’s my response to your article, written in list form to keep it simple and readable.
1. I have a 13.1 sticker on my car (and a triathlon sticker, but that’s not really the point). I am sitting here thinking about those stickers as I write this, and considering why I like having them on my car. carI can tell you that no one has ever commented on them to me, and while I am driving down the road, I am certainly not thinking “wow, if feels so great to think that every car behind me knows that I’ve completed a half marathon.” So no, I don’t put those stickers on my car for attention. I put them there for myself, to remember what I have accomplished. Finishing the races that those stickers represent are some of the proudest moments in my life. Those stickers are a constant, visual reminder to myself of how far I have come and what I have accomplished. And you better believe that after I finish the Disney Princess Half, I’ll be swapping out my generic 13.1 sticker for a Mickey shaped one.

 

2. I wear clothes like my new Brooks “Run Happy” shirt because they are comfortable and cute. I don’t wear those types of clothes out in public on a regular basis, but rather only after I have been out on a run or at the gym. If I need to stop at the grocery store on my way home from the gym, I am not going to think twice about it. Again, it’s not a cry for attention…this is just convenience, plain and simple. And why did I choose to buy a “Run Happy” shirt? Because it makes me happy. It makes me smile. It’s a good reminder to myself that running is a privilege, not a chore. And that’s good enough for me.

 

3. Why do running stores and running magazines (or running blogs) for that matter exist? Because they serve a niche of the population and they serve it well! The WSJ article notes that Runners World has 660,000 subscribers and that 15.5 million people finished running events in 2012. Runners WorldIf I was seeing numbers like that and I was an entrepreneur, I would cater to the masses, too! I subscribe to Runners World and look forward to my magazine arriving each month.  I’m lucky enough to have not one, but two specialty running stores (Up and Running and Runners Plus) located within 10 miles of my home, and I frequent them both. Note to the WSJ author: these stores actually carry more than just shoes and clothes as you claim. You can buy your hated 13.1 or 26.2 stickers at these stores, for starters! Or you can stock up on foam rollers, hats, sweaty bands, GPS watches, heart rate monitors, water bottles, fanny packs, and nutritional supplements, just to name a few things.

 

4. Why are 15.5 million people taking to the pavement and running races each year? And why do they keep doing it when you’ve heard friends say things like “I don’t know why I keep doing this to myself” after a particularly bad race or run? I have a few theories, mostly from my own experience. Those theories are as follows:
– Running is the every man’s (or woman’s) sport. You can do it with minimal equipment, without a gym membership, and without any experience. Running can be for anyone who wants to do it.-There is ample information available for free online about how to get started and how to train. There are also 5ks practically every weekend in any given town. Anyone who decides she wants to train for a 5k can simply pick a goal race, register, print out a training plan, and do it. There are countless opportunities and resources available to runners, new and old.
–Running is a challenge against yourself. You can always strive to run the next race faster, train for a farther distance, or set any other goal you see fit. For me personally, having a fitness goal through running plays a huge part in my motivation to keep working out regularly.-It doesn’t have to be serious. There are so many fun races out there, like the Color Run or the Hot Chocolate 5k that I am doing this weekend.–Running can be a social opportunity, if you want it to be. Though I am usually a solo runner, I really enjoy running with my mom or sister when we have the time, and I wouldn’t have made it through my last few half marathon training runs without my friend Lauren for company. If you like the social aspect of running, check to see if your local running store hosts weekly running groups. I knot that ours do.

–You will be hard pressed to find another community to be a part of that is more welcoming and encouraging than the running one. One of the best parts of running a race is having other runners urge you along when the going gets tough. Though I usually hate out and back races, I love being able to cheer for the other runners when we see them ( first the elites as they whiz past me on their way to the finish, and then the stragglers at the end–especially those at the end. Because it’s not about finishing first or last, it’s about getting it done. And the running community is simply amazing about recognizing that and supporting every runner across the finish line– from the first one to the last.
In sum, running isn’t about a need for attention. More accurately, Mr. Stafko, it appears that you, in fact, actually have a deep rooted need for attention. Furthermore, the WSJ knew that by running this piece, it would cause a viral stir–because face it, mocking something that 15 million people are passionate about is surely going to get a few people worked up. So congratulations, Mr. Stafko and the WSJ–you have certainly created a buzz surrounding this piece.
My suggestion to you? Don’t knock it ’till you’ve tried it. Sign up for a 5K race, train for it, and go run. You might just find yourself relating to those 15.5 million runners in the world after all
Author’s Note: This post originally ran on my personal blog, Fabulous Fit Foodie.  Make sure to check out that site for more running/healthy living related posts!

A-Z The Best Food For Runners: A

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Everyone loves food. Every….some of us love running. So which foods are the best to stock up on while you pursue that illusive runner’s body? This is the first in a series going through each letter of the alphabet in which I’ll tell you what to eat during the day, what to eat before or during a workout and even throw a few healthy desserts in there. Let’s do this Sesame Street style, one letter at a time.

Big Bird. Keepin' it real since 1969.

Lunch/Dinner

Some people make guacamole just because they like saying "guac"

Most of us are searching for some new things to spice up our lunch and/or dinner menus, and don’t want to try anything too crazy. One of the simplest foods that can easily change your entire meal is the avocado.

Nutrition Facts: Avocados have 60 percent more potassium than bananas. Avocados are high in fiber, so avoid before runs. This will avoid an unnecessary trip to the bathroom! (speaking of which, if you need help in that area – try eating an apricot before a meal!)

There are so many different ways to use this versatile fruit. Making a salad? Dice up an avocado and mix it in with some olive oil. Making corn, peas or other mixed vegetables? Mix in some grilled avocado for a twist on an old favorite.  All of these are great, but the one idea that I’m seeing in more restaurants now is to top a burger with a few slices of avocado. I feel like it works best with a turkey burger, as the tastes just seem to compliment each other perfectly. Here’s a great turkey burger recipe that I found.

Snacks

Source: http://bit.ly/ho88Nv

Post-run:

Guacamole. Duh. Guacamole is made from mashing up an avocado and is relatively healthy, but eat in moderation or you’ll chock up the calories and fat. All it takes to make is to scoop out the avocado from the core, mash up in a bowl, and add things like salt and garlic to taste before blending for a few seconds. This recipe should come in under 1,000 calories, so sharing this with a few people is no big deal. Food Network recipe. Apples can also serve as a great snack after a run, or on any non-running day, especially when combined with peanut butter. Slicing up an apple and dipping it in peanut butter, the more all-natural the better, can serve as a tasty snack that won’t make your stomach churn.

Pre-run:

One of my favorite foods to snack on before a run, or during one, for some light protein are almonds. Although expensive, the almond is very tasty and easy to eat while on the run or in a hurry.

Nutrition Facts: Almonds are high in vitamin E and are relatively low in calories. (The Blue Diamond oven roasted almonds I have contain only 170 calories, while providing 6 grams of protein per serving of 24 almonds!)

Simply delicious.

Dessert

This is the section you were looking for right? I found a great way to incorporate almonds into dessert! Gross right? Well it turns out that almond biscotti tastes great! Originating in Italy, biscotti is a popular type of Italian cookie cake which my grandmother has perfected over the last 50+ years. If you don’t trust her recipe, try another great one from Runner’s World.

I hope you enjoy this series, and I hope you learn about some foods that you may have never known are healthy! Like beans? Hmm…more on that next time.

Training Tuesday: Long Distance Training (part 2)

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Last week I listed a few things that are important before you begin to try and increase your weekly mileage, so this week I’ll be going into a little more detail while also detailing a few training plan options.

Before you set out on increasing your mileage, it is very important to set goals for yourself. A great example of a goal for someone whose runs max out at three or four miles is to run a 10k (6.2 mile race). If you don’t want to sign up for a race right away, a simple goal of increasing your mileage by a mile a week is easily attainable. Since you will be increasing the number of miles you are running, it is definitely important to check out the shape of your shoes. If they are old or seem to be in bad shape, seriously consider buying new ones.

Once you have that in check you are ready to begin the demanding, but rewarding sport of distance running.

When making up a schedule to fit all of your running and running related activities, you should be aware of how much rest you are giving yourself and how many times to run each week. Below are the different things that you should be doing each week, along with a sample weekly schedule:

Cross Training: (1-2 times per week)

Ab workouts. These strengthen your core for overall better fitness and endurance. A great set of ab exercises for runners can be found on Runner’s World.

Not what you are looking for here.

Cardio. Other than running, doing other forms of cardio will boost your muscle strength in other areas that are used while running.

  • Cycling is a great example because it serves as a great alternative to running. It also has no impact on the legs, so it can easily be done in the recovery stages of injury.
  • Swimming does not have as good of benefits in terms of overall running fitness like cycling does, but it can be a great way to differ from usual cross training activities.
  • An elliptical machine, or something similar, is a great way to strengthen your legs as well, as it is more focused on that area than anything.

Short Runs: (2-3 times per week)

These runs should be done at a faster pace than longer runs, and should be about the same distance. Try and separate short run days with cross training. Running on the treadmill or a track at the gym are ideal places for this type of run, as you can easily squeeze them in and even monitor your pace.

Long Runs: (once a week)

The long run should be done at a slower pace than your short runs, and should be considerably longer. I believe that in terms of longer runs, the more important thing is time on the road, so the longer time you run the better. Try not to worry about your pace here, as you may be tired from your work during the week. Scheduling these runs on either a Saturday or Sunday make them easier to manage and schedule. Make sure to have plenty of water on hand for long runs, and know exactly where you are going if you run outside.

Sample First Week Training Schedule:

  • Monday: 3 mile short run
  • Tuesday: Cross Training
  • Wednesday: Rest
  • Thursday: 3 mile short run
  • Friday: Cross Training
  • Saturday: 5 mile long run
  • Sunday: Rest

This schedule may be an optimistic one for some of you, but you can obviously change it to fit your running level and personal schedule, as long as you stick to the number of days for each workout.

Races this weekend

Saturday November 20

8:30 a.m., 3rd Annual Southgate’s Turkey Trot. Southgate Baptist Church , Springfield, Ohio. Entry form

12 p.m., Mid-East 5K CC Challenge, Kettering, Ohio. Register here

Sunday November 21

Turkey Prediction 1 p.m., Kettering Recreation Complex, 2900 Glengarry Drive, Kettering, OH 45420  *Race day registration only* The 12 people closest to their predicted time will win a frozen turkey!

Training Tuesday: Long Distance Training

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For most people running three miles at a time is enough. But for us other crazy people, we need more and will try feverishly to increase the number of miles we can run at one time. This will be the first in a series on how you, that’s right YOU, can get yourself to run more than three miles at one time. Before you begin to think about increasing your mileage, there are some things that you need to have handy and some simple, but important, things to know about.

My favorite watch. The Nike+ Sportband

1. Buy yourself a running watch. A simple watch that keeps track of your time will do fine, but a watch like the Nike+ system, which tells you your pace, distance, calories burned and total time will make it much easier. Using a watch will help control your pace while you run, allowing you to keep a constant steady speed for a more controlled finish. Training at a certain pace for a few months will help you hone in our something that is comfortable.

2. Remember the 10% rule. Try not to increase your mileage more than 10% from week to week, as this will cause your body to become easily injured. If you ran 10 miles last week, try not to run more than 11 or 12 this week.

3. Ditch the music. Try running without music once a week at first, and gradually ease yourself into using it less. Music can sometimes masque pain that you feel in your body which can obviously be a bad thing. Additionally, some races band headphones all together, because they feel it is dangerous to other runners and also a distraction.

4. Start Cross Training. Cross training includes any exercise that can benefit your running form or muscles. I would recommend things like light weight lifting, elliptical machine exercises, riding a bicycle (either stationary or outside), swimming and ab workouts. Doing this at least once a week will take the tension off your legs for a day and help strengthen your other muscles.

5. Make sure your shoes can take the load. Don’t increase your mileage with old shoes. Doing so will only end up hurting you in the end, causing numerous injuries that will set you back. Running shoes are an investment, as you get stronger and run longer your shoes will respond better to your body.

Next week look out for some more in-depth tips on increasing your miles.

Races this week

Saturday November 13

2,000 Plus Men Against Domestic Violence 5K Run and/or Walk. Epiphany Lutheran Church, Austin Campus. Register here

The Road2Independence 5K Run, Walk or Push. 11 a.m., Milton Union High School, West Milton, Ohio. Register here

Ramtastic 5K, Jamestown, Ohio. Register here

Sunday November 14

New Balance Dayton “Grand Opening” 5K: 9:00 AM, Town and Country Shopping Center, Kettering, Ohio. Register here

Training Tuesday: Running Taboos & Etiquette

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Running is simple right? How could you screw up something that millions of people do every day, without incident? LOTS OF WAYS. Many of us runners take for granted the certain disgusting things we do when we run and the certain things that we are doing horribly wrong. So please, before you start running all willy-nilly, please consult my list and save yourself from imminent embarrassment and humiliation.

Nope, not that kind of granny.

1. You are probably tying your shoes wrong

Your shoelaces should be tied in a horizontal or “Reef Knot” fashion and not in “Granny Knot” style. Watch this video from Runner’s World to see what I am talking about. Why use this technique? Your shoelaces will not come undone as easily and you will be less susceptible to injuries on your ankle and blisters on your heel. Do it right.

2. Please be wary of your breathing “technique”

I once was running alongside someone who was breathing so ridiculously loud that I could hear him over my music in my headphones! Now that’s when you need to just calm down and take it easy. His breathing made it so hard to concentrate that I had to run faster to get away from him, which could have thrown my pace off. Many people use the 3:2 method to control their breathing, or three second inhale and two second exhale. This method also helps ward off nasty cramps that can beat even the best runners.

3. Stop chewing gum

Some people think that chewing gum while you run controls your breathing, including myself in the past, but it really hurts more than it helps. Chewing gum is one of the easiest ways to get gas buildup in your stomach and can give you heartburn while running. I think I get enough of that from the food I eat at school. There is of course the choking hazard of swallowing your gum while you are running, but I think we can all manage to avoid that.

The savior

4. Chafing

Come on people. Stop trying to combat chafing with ridiculous remedies and go out and buy some BodyGlide. It works.

5. The water stop

Water stops are usually my best friend during a long race like a half marathon, and can be physically uplifting when you see one up ahead, but people still manage to screw up something simple like drinking water. The water and sometimes sports drink, is given out in plastic cups that are tricky to drink out of on the run for the untrained runner. But a quick squeeze of the cup in the middle makes the cup pour only a small stream into your mouth, therefore eliminating the common error of spilling it all over yourself or choking on the water. If you’ve ever drank from a water station, I guarantee you’ve messed this up at least once.

6. The Farmer’s Blow (proceed with caution)

It’s a cold day and your breathing becomes blocked through your nostrils. Well, you better be able to execute the farmer’s blow properly, or you might end up looking like a fool. This is expertly done by placing your index and middle finger on one nostril, and blowing out the other with plenty of force. Repeat for the other nostril if needed. But please be wary of where you are aiming, no one wants to get blindsided by that. Seriously.

Warning: Not for use on any indoor track.

This may be more appropriate for some of us

7. Water belts

Don’t make fun of the runner with the water belt, because they will probably beat you anyways.

8. Indoor tracks

My biggest pet peeve on an indoor track is people who spit on the track. Please don’t ever do that, it’s just disgusting. Also you aren’t outside, so don’t pass gas and just think that everything will be okay. Because it won’t.

Races this week

Tuesday October 26

*Ghosts and Goblins 5k @ 6:30 p.m. (Register at Antioch Shrine Center, 107 East First St., noon-6:15 p.m.)*

Friday October 29

Kettering Rotary’s Run for Your Life 5K @ 6:15 p.m., 2917 Berkley Street, Kettering, Ohio Register here

If you have any pieces of running etiquette or horror stories you would like to share, please comment!

Training Tuesday: Surviving the Cold Run

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Now that summer has been over for a few weeks, and cold fall temperatures are creeping in, it’s important to get into some good habits when it comes to preparing for cold weather runs. If living in Dayton for the past three years, and Cleveland for the first 18, has taught me anything it’s that the weather in the fall can be wildly unpredictable. It can be 20 degrees and snowy one day while soaring to a balmy 40 degrees with soul-crushing wind. There are some easy things to take note of, however, to take to make your lovely fall run more bearable.

Dressing for the part

Think Under Armour, but with no logo

You’ve seen them. I’ve seen them. I am one of them. That’s right, I’m talking about runner’s wearing running tights. Women may not think twice about wearing them as they a part of a regular wardrobe, but some guys may think that they are losing a little bit of their masculinity by donning skin tight compression tights. Despite what you may think, running tights are just one of the many essentials for any serious runner. While most stores like Champs Sports and Dick’s Sporting Goods often advertise them at more than $70, you can get a great pair that will do the job in the same way at Target or Walmart for around $10. This goes the same for long sleeve compression shirts, if you get the off brand you can save 70% while getting the same quality.

Your extremities are also extremely important as they are the parts of your body which get cold first, and are most susceptible to frostbite. Usually in temperatures above 45 degrees with little wind, there should be no need for a hat or gloves. Anything below that with wind can leave you with the possibility of frostbite, so it’s always good to have gloves handy. My personal favorite are these Nike running gloves, which include a small pocket for your keys. Most experts say that between 30-40% of your body heat is lost through your head, this becomes evident on a cold day when you see steam coming from your head, so a small cap or knit hat will work great.

Where/How to run

When running on a colder day, you should definitely approach your run differently than you would if there were more

Runner on the right: Cold weather dress fail

favorable weather conditions. First of all, if you are running in the snow or rain, make sure to consider the road/path conditions. Try not to start a new route that you haven’t experience before, as getting lost or injured in the cold can increase the dangers of frostbite tenfold.

If you are running a long distance, try to figure for the wind. If you are running a loop, try and make the run end with you running with the wind, as this will decrease the chances of getting hypothermia. Also, if you choose to run in the snow or rain, try not to run very long with wet clothes, as this will greatly increase the chances of you getting hypothermia or frostbite.

Races This Weekend

Saturday October 23

Blaze of Glory 5k Run/Walk @ 9 a.m., 401 Albert Road, Brookville, Ohio Register Here

MooreHeart 5 miler  @ 9 a.m., Springboro Junior High, Springboro, Ohio Register Here

Fairbrook Foxes 5k @ 9 a.m., Fairbrook Elementary School, Beavercreek, Ohio Register Here

Germantown Country Classic 17k (10.6 mi.) @ 8:30 a.m., Kercher Park, Germantown, Ohio (only $9!)  Register Here

13.1 Miles to Freedom

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The 2010 Air Force Marathon was an amazing event that went well beyond my expectations. There were over 9,000 participants for all events (10k, 5k, half marathon and full marathon) and could not have been put together better. The 5k was held Friday night at the Nutter Center in Fairborn, with all other events taking place early Saturday morning.

Along with 4,302 other runners, I completed the half marathon. This was my first half marathon, I did a full marathon in 2009 but never a stand alone half, and am completely hooked. I ran the race in one hour and 55 minutes, which was just under my goal time of two hours. I have already signed up for my next half marathon in October, and am looking at another for November. There is a great one in Dayton on October 10, click here for more information.

Post-race. Me (middle) with fellow UD running club members Emma (left) and Karly(right)

The actual half marathon course was a tough, but beautiful one. A few long hills made the middle and later miles of the race tough, and agonizing for me, with some of the course winding through highway and some of it through parks. One of the coolest parts about the race was there were stations throughout the course that were themed and with different music playing. One station was themed 80’s, with another station filled with people dressed as nerds.

The men’s winner of the full marathon was Brian Dumm of Colorado Springs, Co., with a time of 2:27:49, also taking home the active duty member title. The women’s winner was Rebecca Murray of Franklin, Tn., with a time of 3:01:07. The men’s winner of the half marathon was Ben Payne of Ft. Walton Beach, Fla., with a time of 1:08:27, winning by only 32 seconds. The women’s winner was Christina Johnston of Xenia, Ohio, with a time of 1:18:20, also winning by a close margin of 35 seconds.

The 13.1 mile race seems to be a perfect distance for me, with a full being attainable but very tough and time consuming. The half marathon is the most manageable, in terms of training time for me. I really enjoyed my half marathon experience, and I will be eagerly awaiting next year’s race in the Gem City.

Training Tuesday: Treadmill Running

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As the beautiful weather that has dominated our summer comes to end, many runners will be moving their workouts indoors to gyms and home gyms. This can be incredibly boring/daunting to some of us, but also an opportunity for some great treadmill workouts that allow you to monitor your pace with ease.

Before getting on the treadmill, make sure to adjust the incline of the machine to 1-3% grade. Doing this will account for the grip and flatness of the treadmill. Running outside will include natural hills, which treadmills don’t have. The treadmill also grips to your feet, so you don’t fall off, making it easier to run. Now for a few workouts that I love to do on the treadmill:

My personal favorite, but also very tough: Ladder Step-Down

First you need to figure out what your paces for a Marathon and 5k race are. Don’t worry if you haven’t run either, you can just either make something up based on your current running or use this —> calculator. Once you find out your total race times for each race, figure out the pace per mile for each (done by dividing the total distance by your time in minutes – 5k =3.1 miles, marathon= 26.2 miles) Next figure out a “recovery pace” time. You will use this speed in between each speed change. Pick a speed that is about 45 seconds or more slower than your marathon pace. Once you get these numbers you are ready to do this workout.

Start off by running for 7 minutes @ marathon pace

3:30 @  recovery pace (each recovery run will be half the previous speed run)

6 minutes @ a speed about 30 seconds per mile faster than the 7 minute run (ex: going from speed 10 to 9.5 on the treadmill)

3 minutes @ recovery pace

5 minutes @ 30 seconds per mile faster than the 6 minute run

2:30 @ recovery pace

4 minutes @ 30 seconds per mile faster than the 5 minute run

2 minutes @ recovery pace

3 minutes @ 30 seconds per mile faster than the 4 minute run

1:30 @ recovery pace

2 minutes @ 30 seconds per mile faster than the 3 minute run

1 minute @ recovery pace

1 minute @ 5k speed (this will be the fastest you have run so far)

0:30 @ recovery pace

This workout can be very tough and demanding, so don’t be afraid to back out if you can’t handle it at first. Another workout that can be easily done on the treadmill are hill repeats. Do 1 minute runs @ 4% incline, with 2 minute slow jogs in between. Build up to 10 repeats @ 6% incline.

RACES THIS WEEKEND

There are plenty of great races this weekend, including the Wright-Patterson Air Force Marathon on Saturday! Make sure to come out and support me and the thousands of others running! I will be running the half marathon, and will be detailing my race experience!

Here is a list of other events:

Saturday September 18th

Northridge 5K Road Race, Springfield, Ohio 9 AM.  Hosted by the Vineyard Church of Northridge  Information: 937-869-3714 Register Here

Distance 4 Dreams 5K, University of Dayton Register Here

Dash and Dine 5K, 5 PM, Riverscape, Dayton, Ohio. Taste of the Miami Valley with live music. Register Here

Mandy’s Sunshine 5K, Greenville, Ohio Register Here

Training Tuesday: Before & After the Run

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This week we will be looking at what to do before, and after your run. It is very important to be well-prepared before you go running, as it is also important to recover from your run properly.

Any run needs to start with a good night’s rest, which is obviously important for giving you optimal energy for your run. Six-eight hours of sleep is optimal for maximum performance, although some people can run on less. After the wake-up, it’s important to eat and drink something to give you a little energy. A light meal of peanut butter on toast works best for me, but you can also try a small granola bar (like a Clif Bar), a citrus fruit or trail mix. This should be eaten more than an hour before the run. Make sure to also drink plenty of water before the run, up to about 20 minutes before the run.

An extremely important thing that a lot of people just throw by the wayside is stretching. An extensive stretch routine can be the difference of pulling a muscle while running that will put you out of commission for weeks, to being able to run farther. Here is a simple stretch routine that I make sure to do before every run (hold each one for 20-30 seconds):

  1. Start off by sitting on the ground with your feet stretched forward. Stretch out your arms so that you touch your fingers to your toes.
  2. Next in the same position, fold one leg in at a time while the other leg is outstretched. Touch your fingers on one hand to the toes on the other foot. Repeat with the other leg.
  3. Now stand up and stretch out each leg, one at a time, on an elevated ledge in front of you.
  4. Do the same stretch but this time put your leg up on a ledge angled to the side.
  5. While standing, reach behind your back and grab your leg and bring it up towards your back. Do one leg at a time.
  6. For the next one, stand up and lean to each side of your body, stretching out the groin.
  7. While standing touch your fingers to your toes, trying to keep your legs as straight as possible.
  8. Lastly, stretch out your arms forward and back so that they don’t become sore while you run.

Stretch number 2

Stretch number 6

Doing all of these stretches should make it a lot less likely for injury during the run. Make sure to do an abbreviated version of the above routine after your run, as you need to ease the recovery period. A meal with lots of protein is a good for recovering after a run. You should also make sure to drink water or a sports drink to rehydrate yourself after.

Training Tuesday: Buying Running Shoes

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Running can be very physically and emotionally demanding, and without the right shoes on your feet it can be very painful. With the right shoes you can expect to be less injury prone and will have faster times and more enjoyable and comfortable runs. The best way to find the perfect shoes for you is to go to a local running store where your feet can be looked at and you can count on expert opinion for recommendations. For a list of great stores you can check here. For a great local store, check out Up and Running, which is located on Far Hills Avenue. For those of you who don’t have a great local store or simply don’t have the time, there is a simple at-home test you can do to decide what kind of feet you have.

The water test is something that can easily be done at home, with only a few simple items. (This test is a rough estimate of what shoe it will determine you to buy, for the best results you should consult a specialty running store and have your foot examined) You will need a pan that is a few inches deep, a piece of colored construction paper or brown grocery bag works best. The pan should be filled with water enough to immerse the entire sole of your foot.

  • Place your foot in the pan and immerse your bare foot with water
  • In a quick motion, remove your foot from the pan and step immediately on the brown piece of paper and step firmly
  • Remove your foot from the paper gently and you should see one of the three images below

Low/Flat Arch

Low/Flat Arch

You have overpronation which requires a motion control shoe. If your feet are on the more moderately flat side, stability shoes may work for you. Your shoes will wear quickly in the inside of the shoe, as your foot will roll inward. Shoes with good inside support and cushion work best here. These shoes can prevent injuries that are common with this type of arch, and help to hold the foot in place correctly.

Medium/Normal Arch

Medium/Normal Arch

You have neutral pronation, which means that the weight from each strike is distributed evenly and is the most desirable for running. Almost any shoe will work, but I would recommend a stability shoe for extra cushioning. This foot type is the most common. Stability shoes generally have more cushion in the mid sole. You should see equal wear on each side of the shoe with this type of arch.

High Arch

High Arch

You have underpronation (supination) This is the least common type of arch and will shoe wear on the outside of the shoe towards the back. It is best to look for shoes with a lot of cushion in the middle of the shoe and have good shock absorption. These shoes tend to be more flexible than others, and make sure to stray from stability shoes, as they may worsen the problem of supination.

Runner’s World has a great database of reviews and ratings an almost every running shoe imaginable. Just follow the link, and check the box for which shoe type you want and it will spit out a ton of information to decide what shoe you want to test out. Runner’s World has also just come out with a Fall Shoe Guide, which depicts the best shoes in each category, along with video reviews.

Whichever way you decide to buy your running shoes, it is extremely important to try them out onsite. Most places will let you do this, so just ask! It also helps to put a different type of shoe on each foot, as this helps with comparison. I hope this short guide has helped you decide what kind of shoes to consider buying or maybe even gave you an idea or two if you were totally clueless about it.

Training Tuesday: Avoid Common Running Injuries

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Welcome all to the new running section of DaytonMostMetro.com!  Here I will be posting information on upcoming races, recommending some awesome recipes for runners, giving suggestions of routes to run in Dayton and giving out tons of general running tips and news.

Training Tuesday will be a weekly post pertaining to all things that have to do with…you guessed it, training. Check back every Tuesday for important training plans, tips, routes and much more that will make running a lot easier for you!

The topic for this week is one that I believe should be important to every runner, injury prevention. For anyone that runs multiple times per week, injuries will happen, but there are many ways to lessen the effects and prevent the big ones from putting you out of commission for weeks. I have had my fare share of a variety of running injuries as I have had a stress fracture in my leg, broken my toe, had shin splints and have had plenty of knee pain. I feel like with this array of unfortunate injuries, along with my extensive knowledge of all things running, I can give helpful information that can help prevent the most common of injuries from happening.

1) The 10% Rule

This is a pretty common and often forgone rule for beginning runners and one that can lead to agonizing shin splints. The general rule is that you should not increase your mileage more than 10% per week. For example if you ran 10 miles this week, you shouldn’t run more than 11 the next week. Your body will not generally be used to the sharp increase in mileage and will definitely lead to shin splints (sharp pain in your shins), which usually put runners out for weeks, depending on severity. Follow this rule and you can avoid over-training and unwanted stress on your legs.

2) Stretch before AND after running

Most runner’s will stretch before running, but it may be just as important to stretch after. Stretching after decreases muscle soreness from the running you just did, and also will make it less likely that you will pull a muscle or injure yourself in the next few hours after the run. I myself have an extensive stretch routine before running which helps me get loose before the run, but also to prevent pulling anything during the run. Look for an upcoming post about what stretches you should be doing.

My beat up running shoes, 250+ miles...aka ready to be retired.

3) The importance of the right shoes

Having the right running shoes is, in my opinion, the most important factor to consider when getting into running. Having the wrong running shoes will most certainly cause numerous injuries to all parts of your body. Also, having shoes that are worn out, can be a leading cause for a stress fracture (trust me on that one). Your shoes should not be worn past 300 road miles. For beginning runners, any shoe with gel in the sole of the shoe will do, but if you are going to be building up the miles a more precautionary approach needs to be taken. Since I believe this is so important, check back next week to read about how to buy the perfect running shoes for yourself.

4) Cross-Training

Cross-training, I will abbreviate as XT, is very important for strengthening your muscles that you use while running. XT includes swimming, cycling, weight-lifting, elliptical, surfing and basically any exercise that doesn’t include running. Swimming is a total body workout and along with cycling can make for a great combination in addition to running. I will detail different XT programs in future posts.

Used for runner's with "Jumper's Knee"

5) Know the warning signs

Knowing when to stop is also something to consider. You may think that pushing through the bad pain is the tough way to go, but it may actually hurt you in much deeper ways. You may also need to ditch the music while running, because certain songs will get your blood pumping and may make injuries seem non-existent until after you are finished running. Don’t be afraid to put on a knee or leg sleeve while running, as this can help ease soreness and make transitioning from an injury back to running  healthy.

With these few tips in mind, I hope that all of you can stay injury-free, and will enjoy running through Dayton. Be sure to check back every week for running tips, especially next week when I will guide you through buying shoes.

Living Healthy as a College Student

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Healthy habits are hard to stick to for many people, especially those of us still in college. With limited choices of healthy eating, and not much help from university cafeterias, loaded class schedules and weekend drinking, it can be hard for students to avoid the “Freshman 15”. However, there is light at the end of the tunnel. There are many things that college students, and anyone else that’s struggling with their health, can do to curb their decline in fitness.

The University of Dayton RecPlex

The University of Dayton has many clubs and activities that students can take advantage of in order to stay active and in shape. “It’s easy to get caught up in the drinking culture and realize you’ve wasted a whole day playing outside and eating nothing but 12 wings for an entire day,” said UD sophomore Seetha Sankaranarayan. Organized clubs like Triathlon Club and the rowing team can provide workouts and direction for some students. I am president of Flyer Marathoners, a running club, and our goal is to get students to be able to run a half marathon at some point. This can be done with proper diet and exercise, all which can be achieved through our group runs or the wealth of advice our club members have.

Besides clubs, UD’s state-of-the-art recreational facility, the RecPlex, has fitness classes that can be taken. This includes anything from kick boxing to personal training. “Typically there are between three and eight participants (at least two in order to teach) in each class,” said UD fitness class instructor Sara Mrowzinski. Attending these classes can be a great way to get yourself motivated if you lack the self-motivation. The city of Dayton is also a great biking community, as headlined by this article, and provides some great routes.

Although I may be a little biased, running, along with a healthy diet, seems to be one of the best ways to shed pounds and stay healthy. Even though it may be hard to start off, once you get yourself going you may find yourself actually enjoying it. Setting goals for yourself is key for running or any workout plan. A goal like “run 5 miles this week”, or “sign up for a 5k race” is a simple idea that can help you stay motivated. I am a definite example of this as I started running during the summer after my freshman year at UD (2008). Since then I have lost 25 pounds and hope to never look back at what I used to be. Setting goals around your work or school schedule is something that will help you not only in health, but also in time management. On Friday June 11, there will be a 5k in downtown Dayton. For more information on that you can read over the race details. For a list of 5k’s in your area click here.

A late-night favorite among UD students: Cousin Vinny's Pizza

The biggest dilemma on the weekend is what to wear when you go out to party, and not what you are actually doing to your body in the process. A typical night for some of UD’s biggest drinkers can yield more than 10 beers. That’s almost 1,000 calories, and that’s if you’re drinking light beer! Add this to late night food items like pizza and burgers and your body screams at you in the morning, along with a few added pounds of weight gain.

“I think if you make a strong enough effort it’s easy enough, but when work picks up staying healthy always falls by the wayside,” Sankaranarayan said. Although some of this may be okay in moderation, the elimination of exercise from a diet can lead to a terrible combination.

The main point here is in order to stay on track and not get sidelined from any unnecessary weight gain, you must take the initiative apply yourself. Don’t wait for your health to get out of control. Joining a running group, club sport, playing weekly intramural sports or even cutting out the soda in your diet can lead to a healthier lifestyle that you will never regret.

Running the Sahara;111 Days, 4300 Miles, & 6 Countries Across the Desert

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Even the Outdoor Evangelist has his limits.

Can you imagine running across the desert for 111 Days, covering approximately 4300 Miles, and traversing 6 countries?  I can’t either, so I’m excited to attend this FREE showing of “Running the Sahara,” a National Geographic film narrated by Executive Producer, Matt Damon. I hope you will too. Running the Sahara Poster

The screening of “Running the Sahara” is a kick-off to the Adventure Summit weekend.  The Adventure Summit is one of the largest expositions of outdoor skill, culture and experience in the Midwest. On March 4th, at 7pm,  you can witness this documentary covering the amazing adventure of Charlie Engle, the Keynote Speaker of The 2010 Adventure Summit at the Wright State University Student Union.   Charlie will be delivering his keynote on Friday night at 8pm.

From RunningtheSahara.com, “The Running the Sahara documentary explores the physical and emotional impact of this tremendous test of strength and determination. The film will allow us to relive the runners’ life-changing experience as we watch them brave the elements in one of the most extreme environments on Earth and meet the unique people of the Sahara, struggling with immense daily challenges. The film’s narrative follows the runners on their quest, each step toward the finish line building in great anticipation of answering the question: Can this amazing human feat truly be possible?”Runner Plus

The screening of “Running the Sahara” is brought to you by Runners Plus and The Adventure Summit.  The first 50 people in attendance will receive a free sub and refreshments thanks to Runners Plus.