Go Mom Go!
THE INSPIRATION MUSCLE
Kristin Armstrong
This past weekend I got the gift of being part of the gift for my grandmother's 90th birthday. All she wanted was for her entire family to be together and we made it happen.
We spent the day in North Park in Pittsburgh; the kids fished and played and we had a picnic. Watching my children play with my cousin's children, with Grandma Millie looking on and smiling...it was pure delight. Millie is happy and healthy, still living unassisted in her same house, no walker, no cane, no handicap bars in the bathroom, no nothing. Her bedroom and bathroom are on the second floor and she has 32 steps from the front porch down to the street.
If she isn't inspiration to stay fit and live well, what is?
DIFFERENT TYPES OF PACES
Can you explain in plain and simple language the different types of paces: tempo, intervals, aerobic intervals, easy, long run, etc.?
Tempo Run: a short run used to improve or raise the lactate threshold; the point at which we produce lactic acid. This type of run usually consists of 15-30 minutes of running at the lactate threshold speed, generally about 85 to 90% of max heart rate.
Intervals: a type of track workout where a set distance is run repeatedly followed by a recovery jog or walk. For example, 6 x 400 meters; each 400 is followed by a 100-meter recovery jog or walk. Intervals are generally done at about 90 to 100% of max heart rate.
Aerobic: literally means "with air," or oxygen, and is usually used to describe exercise of low to moderate intensity. An aerobic interval would mean a set distance run at a low to moderate level of intensity. Aerobic generally means 60 to 85% of max heart rate.
Long runs: your longest run of the week—the actual length is relative to the rest of your training runs. Aimed toward endurance events like half-marathons and marathons, long runs prepare you to be on your feet for long periods of time. Most runners usually do these runs on the weekend when they have more time. An easy run means the pace is comfortable enough that you could carry on a conversation.
MY TUNES - click song title to listen -
Supercharge your runs with 
these three beauties...
Bruce Springsteen
Metro Station
Danny Elfman
DEAR JOHN: LETTERS TO THE PENGUIN
Dear John:
I am a 50-year-old woman and began running in October 2007. Although I have been able to complete two 10-Ks (in 1:08) it seems that every run is more difficult than it should be. Even when it's supposed to be an easy run, my heart rate seems to be off the charts and I can't breathe. I would love to bring down my 10-K time to an hour and even run a half-marathon. What am I doing wrong? - Jubie
Hi Jubie:
Well, I don’t know that you’re doing anything wrong, exactly. It sounds to me, though, like you might be trying just a little too hard.
Most new runners run too fast, too often. They get it into their minds that in order to get better, every run has to be an “out of breath” experience. The result is that, over time, they just get more and more fatigued and their running gets more and more difficult.
We—John Bingham Racing—have supported a young Kenyan runner for a few years. This is a guy who can run a 1:03 half marathon. But he’ll go out and run 12-minute miles with me, then 10-minute miles with Jenny, and then run 6-minute miles by himself.
What he knows, and what would help you to learn, is that 80% of your runs should be at an easy pace. Your pace should be so easy that you can carry on a conversation. Go easy enough on the easy runs, and you’ll be able to train “hard” on other days.
So, slow down. Walk more. And remember that you’ve got to be well rested before you can be well trained.
Waddle on,
John
Waddle on,
John “the Penguin” Bingham
Runner’s World columnist
Author,
ONE RUNNER TO ANOTHER
Mark:
I did it! I just finished my first half marathon! Thanks so much for your help and support and for designing a running program for me. When I first saw it, I thought, “he’s crazy, I can’t run thirteen miles.” Thanks again -- Amy
Hi Amy:
That’s great stuff, but no need to thank me. I didn’t get you to the starting line or across the finish line--you did, the day you decided to become a runner! So pat yourself on the back, kick your feet up, and celebrate the victory that is the finish line.
Just one question remains. What’s next?
Mark
aka “The Coach”
STUD MUFFINS
Four ways to turn a caloric bomb into the perfect snack.
By Liz Applegate Ph.D.
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It's nearly impossible to resist a freshly baked muffin. This tasty baked good offers a convenient source of carbs that's perfect for a pre- or post-run snack. But not all muffins are a guilt-free food. They can be oversized nutritional disasters packed with tons of calories and fat and little protein or fiber. Here's how to pick wisely:
Look for Low-Fat: Muffins with reduced fat can save serious calories. Starbucks' low-fat blueberry muffin, for example, has three grams of fat and 310 calories-as opposed to the 24 grams of fat and 470 calories in the original. When baking your own, reduce the fat by swapping an equal amount of applesauce or plum puree for oil.
Watch Portions: Skip muffins the size of a softball, which pack more than twice the calories and fat of the "standard" three- to four-ounce size. If you buy a megamuffin, eat half and save the rest for tomorrow. Better yet, look for a muffin the size of a small apple.
Choose Whole Grains: The first few ingredients on the label of store-bought muffins should contain whole grains or fiber, such as whole wheat, oat bran, whole corn meal, or whole oats. These quality carbs will help fuel your muscles, and the high fiber will keep you feeling full.
Go Nutty (and Fruity): These add-ins add calories but are worth it. Dried or fresh fruits are packed with antioxidants, while nuts provide heart-healthy fats. Go with your favorites, whether that's raisins, cherries, blueberries, apples, walnuts, pecans, or almonds.
Liz's Muffin Mix
The surest way to know you're eating a healthy muffin is to bake it yourself. Start with this basic low-fat recipe and add your favorite ingredients for a nutritional boost.
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2 cups whole-grain flour
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1 teaspoon salt
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1/2 cup brown sugar
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2 teaspoons baking powder
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1/2 teaspoon baking soda
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2 eggs or 1/2 cup Egg Beaters
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1 cup skim milk, soy milk, or kefir
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1/2 cup applesauce, regular or flavored, such as blueberry or pomegranate
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1/2 cup chopped nuts, or dried, fresh, or frozen fruit
Preheat oven to 425° F. Fill a muffin tin with 12 paper muffin cups. Mix the first five dry ingredients in a large bowl. Slightly beat the eggs. Mix in the milk and applesauce. Add wet ingredients to the dry mix. Stir until just combined, sprinkling in the nuts or fruit. Spoon into muffin cups. Bake for 15 to 18 minutes or until muffin tops are golden brown.
Calories per muffin: 230 Carbs: 46 g Protein: 4 g Fat: 3 g
MY MARATHON STORY
by Karen Hall-Barber,
Running Room Ltd. Magazine, October 2008, p. 48
I am a 39-year-old full-time family doctor, wife, and mom to three children ages 2, 6 and 8. After my third child was born I was so heavy and out of shape and literally had not exercised since high school that I had to do
something about it. I was utterly miserable, tired and bloated but more importantly, was no longer credible with my patients when I would advise them on various lifestyle or health recommendations. I couldn’t keep up
with my kids, which was emotionally devastating and embarrassing. So, I started with a personal trainer, added in Weight Watchers, and then a light bulb went off in my head: “maybe I could do a half marathon?” I lost 70 lbs.
For that first half marathon training I was embarrassed about how I looked so I did not go outside and trained exclusively on a treadmill in my basement for 20 weeks. I showed up at the Ottawa half-marathon last year and joked to my brother asking him where the treadmill section was because up until that point I had not run outside. It was terrific and I was planning my next race. One year later, I have successfully finished my first full marathon! Initially, I was self conscious that I was ‘so slow,’ but I ran in the Hamilton Around the Bay and it taught me that these things are accomplishments in themselves and that time is irrelevant. Truly. I ran
really hard in the Ottawa marathon and did my straight up best, which was my only goal. I never for a minute thought I would not finish. I loved the first 32-34 kilometres and was able to enjoy it tremendously. The last 6-8 kilometres were hard work and I had to keep saying to myself over and over again “keep going keep going keep going keep going” and I had also pre-taped my kids saying jokes and other things on my iPod so that helped A LOT at that point.
I met (John Stanton of the Running Room) the day before and he said to me, “Remember, tomorrow’s run
is NOT the test. The test was the training. The marathon is your celebration of hard work and accomplishment.” I loved that and kept that in my head for the race. It did feel like a celebration. I loved the race—the sights of Ottawa, watching the elites, the people watching in general and wondering what each of their ‘stories’ were, I loved giving kids high-fives, the neighbourhoods we ran through, and I loved the contrast of the gorgeous fan-filled day compared to some of the long and lonely snowstorms I had trained in. I hit a crowded spot where the half-marathon elites were joining the marathon route and the fans were insanely cheering. I loved that—quite a rush. My family was watching for me at the 36K mark when I was really in a rough patch. My six-year-old son, Simon, said, “Mom, what took you so long? We’ve
been waiting forever,” which made me laugh. Then, they were there again at the finish line and I saw them and I was overwhelmed. I finished upright, ecstatic, smiling and crying because I was so happy. I think I even jumped up and down. I was proud that my kids saw me do that instead of seeing me huffing and puffing with minor activity or declining to join
some of their activities because I couldn’t keep up, which is where I started from.
Wow, what an awesome journey. I am so happy. Two-and-a-half years ago I literally couldn’t bend over to tie up my own shoes I was so tubby and I got winded walking up the stairs in my own house. Now I had run a marathon! One quotation that resonated with me was “I could spend my life worrying about whether or not I could do a marathon or spend the rest of my life knowing that I did.” I can now look my patients in the eye and say with confidence “you can do it.”
I am happy to report that I am registered for the New York City Marathon in November. I do not have any thoughts of ‘never doing that again.’
I am hooked.
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Warm souls
I've written in the past about how anywhere, anytime, a run can grab hold of you and warm your soul. After standing at the finish line of a recent 10-K road race, I should expand that to read “anywhere, anytime, a runner can grab hold of you and warm your soul.”
It was just a few days ago that an annual Turkey Tea 10-K took place and a number of our Club members were participating. A challenging twelve-miler the day before in preparation for a Niagara Falls event left me unable to participate, even if I had wanted to. But that's cool, I love to take pictures of my teammates “at work” and help out in any way I can to get them to both the starting and finishing lines.
Krista, our newest member, was first to arrive at the starting area, nervous as usual. She didn't say a whole lot, which for Krista is out of the ordinary, maybe it was the cold weather, maybe it was the panic that had taken over her body. She did comment that there seemed to be a lot of "real runners" at the event. A quick glance around led to my conclusion that skinnier, faster people are what Krista qualifies as real runners. I reassured her that she too was a runner. She told me her goal was to keep the back of the pack in view at all times. I told her not to worry about that, just put one foot in front of the other and run her race.
As the event got underway I moved into position for some starting line shots and then moved further along the race course for some more snaps before heading for the finish line. It was there that the soul warming occurred.
Everyone in our group finished as expected, almost as if scripted. Bruce flew in first--I’ve often wondered if he has wings now I’m sure of it. Judy followed that up with a great race, one of her best in fact. DG was right behind her, talk about picking up the pace. Next it was sisters Heather & Mary, both of whom, on separate occasions, had told me they were struggling emotionally with the race because they had registered for it last year but their mother's passing kept them from participating. I told them I saw it as a wonderful opportunity for the two of them to get together and honour their mother's memory by running it every year--they both finished with smiles on their faces. The Beav and Nan made their way in next, just another finish line, no sweat for them. That left just Krista and the ambulance on the race course.
Most of the other finishers had already gone inside out of the cold for post-race refreshments. I noticed a group of five or six runners heading back out onto the race course; figuring they were running back to the starting area to pickup their cars, I didn't give it a second thought.
A few more minutes passed and no Krista--her "keep the pack in view" goal had escaped her. We stood on the curb and chatted amongst ourselves for a little while longer. Just a few moments later a small group of runners came into view turning down into the finishing chute, all being led by our Club's newest member. I then figured out that those five or six runners had run back out onto the course to encourage, support and run with Krista as she moved closer and closer to the end of the race. And just as they neared the end, those other finishers that had gone inside for post-race refreshments came back outside to cheer as Krista took her last few steps toward the finish line.
It was another running moment that I will never forget. The true spirit of running was captured by those who participated in that 10-K race on that day and I'm glad I could be there to watch it all unfold. Krista was in tears (another ordinary occurrence) with a smile on her face from ear to ear--it was one of her longest runs ever.
One hundred people finished that 10-K event, and every one of them was a "real runner".
Run for your life.
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Issue 21 Volume 2 - Oct. 10, 2008