Wednesday, 15 February 2012

February is for family

Yee Ha! Yep, had to throw in a Calgary Stampede howdy to you all. Did you know that it will be 100 years of Stampede this year? Even those that don't live here probably know as the advertising campaign is in full swing. I am lucky to be part of the Parade Committee. I have been a part of the Parade volunteers since 1989. I think it sets my mind straight for the ten days of craziness!Already a few meetings into the event for 2012 and I am starting to feel the buzz. And it is ONLY 142 days away...

This week has been a frantic combination of events. From yesterday's Valentine (love you Joy) to a quick trip east this weekend to visit family, it seems that this week will be over in a heartbeat. That said, I will be avoiding my leadership duties with the group over the next couple of days and will see you all next Tuesday. For those that will meet at 9 am Saturday, please enjoy another trip to Eau Claire and a sneak-a-peak look at the soon to be opened Peace Bridge. Yep, a year and a half after the scheduled opening, it sounds like we will get our first trot on the red rocket (or candy cane as some call it) later in March. Have a great weekend as the weather looks fantastic!
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Our friend Carroll is participating in a project relating to strokes. The organizer of the program is Morgan Moe morgan@citizenimpulse.com. He is looking for healthy lifestyle individuals around the age of 50 to participate in his project. Here are his words:

To give you a bit more information on myself and my project; I am a recent U of C graduate (Kinesiology) and long time volunteer Association for the Rehabilitation of the Brain Injured (ARBI) here in Calgary. I have recently been selected from thousands of applicants across Canada to be a part of The Next 36 (thenext36.ca). Next36 brings together the top 36 most entrepreneurial students in Canada for an intensive 9 month program funded by 3 of Canada's billionaires. As a part of the program myself and 3 other students will be developing a mobile and tablet application to help stroke patients and their families recover from a stroke. 

You had mentioned you may know a few others that would be interested. We are looking for men and women, generally in their 50's +/- 10 years that live healthy lifestyles. So feel free to pass this information along!

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I wonder how many pieces of cake, chocolate, or various treats you had yesterday? I know I had a few, but don't tell Joy as they are not on the plan! I was sent a link to a good blog on Women's running that had a great piece of cake on their page today...mmm cake. If only they offered that on race day I think I would be complete! Although it doesn't go well with my beer...
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Every once in a while I like to pull a story out of my tickle trunk as a reminder of the challenges we face while training and competing in our chosen challenge. We all face obstacles that inhibit the perfect day. For some reason we have the ability to allow our challenges to overcome us. From the undulations, weather, previous nights booze, to whatever causes us to think we are oppressed, we do have a fortunate ability to do what we do. Sometimes I take things for granted and don't notice what a lucky man I am. I wonder how often that happens to you?

The story below is one of those feel good stories that always pick me up. I can't help but think back to 20 years ago when as a young runner I had the honour of guiding Larry Rienke (sp?) for the fall season. It is quite interesting to 'see' a route from the eyes of someone who can't.

Enjoy.

Love of Running Keeps Blind Marathoner Going
By THE ASSOCIATED PRESS

Published: January 13, 2008
Steve Gokey is unique among the 17,000 runners signed up for the Houston Marathon on Sunday.

He is the only blind person in the 26.2-mile event.

“I love running, I love sports,” said Gokey, 55, who works as a switchboard operator for the police department in Modesto, Calif. “It’s recreation but very competitive for me.”

He has run nearly two dozen marathons, including four times in Boston and just last month in Sacramento since his first marathon almost 11 years ago in Napa, Calif.

Sunday will be his first appearance in the Houston event.

“I will sit home Sunday night and I’ll think about it,” Gokey said. “It never gets old. Finishing and the idea of finishing and getting my medal and wearing my medal for a week, it never gets old.”

Gokey was born blind, and he said that made his disability different from those who had sight and lost it later in life.

“I’ve been fortunate,” he said. “It’s not a big deal. It’s an inconvenience at times, but I’ve adjusted pretty well with it. I don’t have any fear with it.”
He trains at home on a treadmill.

“There are days I don’t like to train,” he said. “It does take a certain amount of discipline.”

In a marathon, a team of four guides leads him around the course, each taking a segment of the race. He is linked to his guides by two five-foot PVC pipes, the kind used in plumbing.

“They hold on one end and I hold on the other,” he said. “The pipe balances me. It feels like the treadmill. It’s probably psychological but it works out.”

His guide tells him his location on the course, or if there is a turn or a change in the surface, like a railroad crossing. Frequent irritations for him are reflectors cemented to the roadway that mark traffic lanes.

“Those things in the middle of the road, my feet are like magnets; they find them,” he said, laughing.

“My biggest problem is I get so consumed with wanting to run well, and sometimes if I’m not running well it gets in my head and then I start pressing. And you can’t press.”

His best time is just over four hours.

Statistics are not kept on the number of marathon runners among the 1.3 million legally blind Americans. Mark Lucas, executive director of the United States Association of Blind Athletes, made an “educated guess” that it was fewer than 100.

The association has helped train blind athletes for more than 30 years and advocates for them to be allowed to compete with sighted people. The Paralympics record in the marathon for the class of runner who, like Gokey, is totally blind and is allowed to use up to four guides is 3 hours 3 minutes 48 seconds, set in 1988 by Rick Holborow of New Jersey.

“Having to run 26.2 miles as a blind person truly boggles my mind,” said Steven Karpas, director of marketing and race development for the Houston Marathon. “I have huge respect and admiration for Mr. Gokey.”

Gokey said spectators and runners often tell him the same.

“I think it’s fantastic,” Connie Almeida, one of his guides, said while training with Gokey a few days before the event. “I think he’s an inspiration to anybody, that you can get out there and do anything.”

One hazard in the often close quarters of a marathon is unwittingly getting in the way of others. Gokey remembers stepping on a woman’s foot a couple of times in the Sacramento Marathon a few years ago.

“She didn’t even look back but just said, ‘You blind or something?’ ”
He replied: “ ‘You know what? As a matter of fact. ...’

“My guide said it was great. When she finally looked back, she had that look like she just had stepped in something. Then she ran away.”

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Friday, 10 February 2012

A life changing water station

What is this white stuff falling to the ground in Calgary? I thought the groundhog...wait, he saw his shadow. At least this is feeling like a spring snowfall. Bigger flakes, a little heavier in moisture, and melting as fast as it falls. could it be that our little rodents were wrong?

I think back to October when Joy and I were sitting in our hotel room in Budapest overlooking the Danube and the Hungarian parliament. Yesterday I saw that the blue Danube is frozen solid as is the rest of Europe. Not that I want it back, but I think our long term forecasters who predicted the coldest winter on record were only off by one continent. Our fellow trotter Janelle is currently enjoying time in Russia as she couch-surfs the continents. She has discovered that minus gazillion is very cold in St. Petersburg. We could feel sorry for her, but she IS on a couple month trek through Europe. Nope, no feeling of sadness here...Suck it up Princess!

Now that I have most certainly jinxed our lovely Calgary with some terrible weather I think we need to enjoy our bad weather run from Eau Claire and the YMCA. If you haven't joined us down there before we meet inside the Y by the pool with an estimated time of departure of 9 am (ish). And further ishing, we will cover from 8-20 km depending on how far you think you might handle. Thanks April for picking the route this weekend. Next week I feel a canal trot from Max Bell arena. Stay tuned for further info!

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With Valentine's Day coming up next week (no excuses, it's a running night!) I thought this cartoon is a good representation of some of our groups. Boys, you know it is true!

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Over the past couple of weeks I have shared some 'interesting' running accoutrements. This story below was shared by our buddy Dan a few years back and I thought this would be a good time to rehash. From Runner's World.

Racing without clothes can make you feel totally uninhibited — or just totally naked.


Chin up. Look 'em straight in the eye. Whatever you do, don't look down.

I was standing in a clearing somewhere off of Route 66 in northeastern Oklahoma, racing flats laced tightly, awaiting the start of the Trail of Tears 5-K beneath a canopy of browning scrub oaks and a handful of maples gone red. It was a classic fall day, but I was just trying to get used to the fact that I didn't have any pants on.

I typically wear pants, but when I saw an ad in a local running magazine for this "clothing optional" race, it seemed like the perfect antidote to the gerbil wheel of training, racing, and my overall life. I'd become a predictable, reserved middle-aged drone, the type of person my former self — the one who streaked across the quad as a college junior — would've loved to defy. Shedding my clothes seemed like a good way to lose my conservative persona.

The morning of the race, I'd started to get second thoughts. Maybe, I'd told my wife, I'd wear a T-shirt — a long one. "There's more to being naked," she'd said scornfully, "than just exposing your private parts." So there I was at the Oaklake Trails Naturalist Resort, feeling like an extra in an off-off-Broadway production of Hair, trying to get comfortable that baseball caps (17) outnumbered running shorts (0), tights (0), and below-the-waist coverings of any sort (just one lonely jockstrap).

The race director (hat, shoes, not a whole lot else) announced that — duh! — we wouldn't be wearing race numbers. He informed us that when the results got posted on the Southwestern Sunbathing Association's Web site, no last names would appear. Then he called the 50 of us to the start, but not before warning that anyone who didn't want his or her photo appearing in the association's newsletter had better head to the back. My nakedness didn't cool my competitive nature — a race is a race, so I toed the line as the photographer (yes, he was nude) snapped away.

When the gun went off, the first few hundred yards proved rather, um, bumpy. Nevertheless, by the half-mile mark, a single bare derriere stood between me and the lead. And just like that, I was no longer running nude. I was just racing.

Through the woods, I imagined myself a woodland sprite. A primitive hunter. The protagonist of that old Ray Stevens song — "Oh, yes, they call him the Streak. Look at that, look at that—fastest thing on two feet."

A water stop manned by clothed volunteers brought an unexpected bout of self-consciousness. For a second, I felt as naked as Adam cast out of Eden. But the volunteers greeted us with throaty cheers, and soon gone was the red from my cheeks (the ones on my face, at least).

With a quarter mile to go, I caught the leader. Even though a finishing sprint would produce a lot of pain and a revealing photo, I did it anyway. If you thought waiting for the awards ceremony was excruciating, try doing it in the buff.

The race brochure had promised to free runners from "the burden of clothes." But on the drive home, it struck me that the entire adventure had proved decidedly unliberating. Sure, for a few minutes, I'd forgotten my nakedness. But otherwise, my unclothed loins were all I'd thought about. Call me repressed, but the most liberating moment came when I pulled my shorts back on. My straitlaced life — and its wardrobe — suited me.
Still, I did get a medal and, of all things, a T-shirt to show for it. Just don't ask me to show you any race photos.


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This week our friend Lauren has started a new group of victims...err athletes who are training to finish the Mother's Day 10km in Calgary. I had the pleasure of leading this group for the better part of a decade. Other than the above cartoon reason for some of us to join the group, the story below I think covers many of us as we first laced up those shoes.

Our friends Keith and Joyce had a similar experience when non-running Keith watched his wife in disbelief complete her first race at the age of 50. Little did Keith know that the finish line beer, high fives, and friendships gained would convert him from sedentary to an inspiration to many. They may be slower now, but they are still talked about by many of our troop on the run.

We all have our own reasons for joining a group to attain a goal. For me it was purely the comeraderie, for others pace, and for the rest sex. Just kidding of course, but this story I think describes almost all of us that trot the trails. Enjoy. 

Running Your Own Race

Think back to a time in your life when you tried something new.

When I was a teenager I volunteered to work the water station at a 10k race. It was called the 'Heaven Can Wait' 10k run and ironically, it was sponsored by the local cemetery.

My job was to pass out water to the runners. I remember being so excited to see all the different kinds of people who passed by and grabbed a cup of water. Some ran past, some walked past and a few wheeled past. I saw so many types of people doing it, I thought maybe I can do it too!

So the next year I signed up for the race and gave it a shot. Back then I didn't do much to prepare except jog around my neighborhood. I never tracked how far I jogged, or timed myself, I just ran around. I had no time goals for the race, no specialized training, no game plan, nothing. Needless to say that I prepare differently when I run races today, but back then my only goal was to finish.

On the day of the race, it was incredibly hot and humid. I remember struggling at about the 5th mile, thinking, 'I must be crazy, why did I do this? What was I thinking? And at one point, I said, 'I am never doing this again!'

Have you ever felt that way about something? You eagerly undertake a goal and in the midst of it comes a moment of struggle, and you realize it is much harder than you imagined it would be?

That first 10k race was quite an experience. I jogged, I walked, I jogged and I walked. At times, I didn't know if I could finish. Then came a defining moment.

At one point near the end, a 70 year old man ran past me, very very fast, and I felt embarrassed that I was 50+ years younger than he and I couldn't even keep up with him. I felt defeated for a second. But then I realized something. He was running his race and I was running mine.

He had different capacities, experience, training and goals for himself. I had mine. Remember my goal was merely to finish.

How often in life do we compare ourselves to others and feel disappointed in ourselves when we really shouldn't? After a minute, it hit me that this was a lesson I could draw from. I learned something about myself in that moment. I turned my embarrassment into inspiration.

I decided that I would not give up on running races, in fact, I would run even more races and I would learn how to train and prepare properly and one day I would be one of those 70 year olds who was still running. As I crossed the finish line, I was proud of my accomplishment.

I am so glad I didn't give up on running. Today it is an incredible source of joy in my life. I have run several races since then, 5ks, 10ks and I run purely for fun. I have studied running books, made friendships with other runners and I can report that I love it now more than ever.

In life we all have those moments where we compare ourselves to others. It's only natural. Don't allow those moments to disempower you. Turn them into motivation and let them inspire you. Use them to show you what is possible. Every struggle is rich with opportunity. You define your own race when you define your own goals.

With the proper preparation, coaching and conditioning, you can improve your results to achieve anything you want in life.

The impact of fitness and nutrition on my life has been remarkable. I can do things now that I could not even do in my 20's all because of coaching, proper nutrition and conditioning.

You decide your race and you decide your own pace. Rarely in life will your destiny be determined by one little race.

'Success is a peace of mind which is a direct result of self-satisfaction in knowing you made the effort to do the best of which you are capable.' - Coach John Wooden

 

Life is a series of races. There are lessons in every race. There are life lessons to be learned every single day. If you don't win the race, but you get the lesson, and grow, you are truly a success.

Live Your Dreams.

Jill Koenig

Jill Koenig, the 'Goal Guru' is one of America's Top Goal Strategist's. A best selling Author, Coach and Motivational Speaker, she is an expert on the subjects of Goal Setting, Time Management and Business Success. Her Goal in life is to help you unleash your untapped potential. Visit her website at: www.GoalGuru.com 

Thursday, 2 February 2012

Did your groundhog guarantee spring?

Howdy everyone. Happy Groundhog Day. Yep, Balzac Billy, Punxsutawney Phil, Wiarton Willie, Shubenacadie Sam couldn't get things straight and gave us a mixed message of hot, cold, wet, dry, thawed and frozen options for the next six weeks. I guess it is no different than the weather specialists on TV. They can't even get the day right!

So I was trying to think of a route that would include going to Discovery Ridge and doing the routes next to the Elbow River but I can't figure out a good meeting spot. Anyone have an idea that would include a warm space to wait and bathrooms? I use arena's but I don't think there is one out there...feedback is welcome!

For this week let's meet at Bowness Sportsplex, 7809 43 Ave. NW and do a route around Bowness, Bowmont, Silver Springs, and Varsity. Yes Joy, this route WILL have undulations...see you all there at 9 am. My number is 403-554-7214 if you are lost.

As well, I want to say woo hoo to my wife Joy and the group from Fired Up Fitness for signing up for the Canmore Rocky Mountain Soap half. Now thievent is undulating but the swag bag is great for the girls. If you are female and haven't signed up please check out http://www.rmswomensrun.com/main.php?p=704. For our Manitoba friends they do have one there too!
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I thought I would give a little shout out to our little Christine who magically flew 21.1km and completed the Tinkerbell Half Marathon in California. Yes, two weeks after rolling an ankle and not being able to walk, she muscled through the event and earned her wings. Did anyone hear the bell? We are proud of you!


Our little tinkerbell Christine at Disney Tinkerbell Half finish line
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I am still not sure what the word means, but rumours are that stretching is an important part of staying healthy, becoming a more efficient athlete (we ARE all athletes, right), and preventing injuries. I still think that stretching is a four letter word, but perhaps that is why my body recently caught my age and is feeling every bit of it! Enjoy!

The flexible benefits of stretching

 By Dorene Internicola, Reuters January 30, 2012
  
All stretches are not the same. A static stretch is essentially a stretch held in one position; dynamic stretching involves active movements.
  All stretches are not the same. A static stretch is essentially a stretch held in one position; dynamic stretching involves active movements.

Photograph by: Matt Cardy, Getty Images

Whether your workout routine involves running a marathon or playing a game of basketball, a sequence of stretching exercises is often the easiest thing to cut out of it.

That's a shame, experts say, because stretching can help you sharpen your performance, stave off injury, perk up your posture and even boost your mood.

"Essentially it's like trying to drive a car without first making sure all the tires are on it," said Los Angeles-based personal trainer Matt Berenc of the stretch-less routine. "Stretching is essentially preparing the body for movement."

Berenc, who manages trainers at Equinox, the U.S. national chain of fitness centers, said stretching is typically one of the simplest things to do and one of the first things people avoid.

"People value other parts of the workout above it. They say, 'I only have so much time, so I'll skip this'," he said, adding that if they took some time to focus on their stretch their workout would be better.

"If nothing else to create better movement throughout the body," he said.

In 2010 the American College of Sports Medicine issued guidelines recommending "a stretching exercise program of at least 10 minutes in duration involving the major muscle tendon groups of the body with four or more repetitions per muscle group performed on a minimum of two to three days per week" for most adults.

All stretches are not the same. A static stretch is essentially a stretch held in one position; dynamic stretching involves active movements.

"In static stretching you hold a position for a length of time," said Berenc, "like in a hamstring stretch where a client is lying on the back and you're holding the leg straight up to stretch the back of it."

A dynamic stretch involves active range of motion movements, such as arm circles or leg swings.

Berenc often starts by rolling a foam roller over different parts of the client's body to prepare their tissues for stretching. Then it depends on client needs.

"If hips are tight, I'll static stretch the hips," he said. "Then I'll get the clients up on their feet for a dynamic stretch to get into the full range of motion."

Deborah Plitt, a trainer with Life Fitness, the equipment manufacturer, said a dynamic warm-up, such as stepping or ankle circles, can increase range of motion before hopping on the treadmill or elliptical trainer.

"The goal before your workout is to lubricate the joints," said Plitt.

She is a firm believer in the post-workout stretch.

"Static stretches, held for 20 to 30 seconds increases increase blood flow to the muscles and improves flexibility," she said.

Jessica Matthews of the American Council on Exercise said while flexibility remains the main goal, stretching exercises can also help relieve stress and even improve posture.

"It's a great way to unwind," she said. "Most people don't associate that with stretching."

Matthews, an exercise physiologist, said to keep post-workout static stretches safe and effective, they should be held only to the point of tension-never to the point of pain.

Berenc said with stretching, as with any activity, to avoid injury, listen to your body.

"Sometimes you see people on the exercise floor trying to stretch and the expression on their faces is excruciating," he said. "Where you first start feeling the stretch is where you should stop."


Read more: http://www.calgaryherald.com/health/flexible+benefits+stretching/6073815/story.html#ixzz1lH6xDgQm
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 Thanks everyone and enjoy your weekend. Hopefully we will catch you on the other side of training for breakfast, brown pop, and/or satty foods!

Thursday, 26 January 2012

So what it's hot? or not!

Howdy all. We are enjoying some fantastic winter weather with chinook after chinook rolling through these next few days. Joy is not such a fan as she gets those dreaded pressure headaches but for me? Woo Hoo. Sorry Joy.

With the fantastic weather I think we should try for a trot around the reservoir or thereabouts. Let's meet at McDonalds Glenmore Landing for a 9 am start to test the structural integrity of the reservoir ice cap. Anyone in? You first!

And a reminder to all that the weeknight training is exclusively out of the Tech Shop on 4th Street unless we see a need to go all crazy and change a route...At least we get to see Scott again.
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As many of you know I just never shut up while we train. Some might enjoy this as a motivator to help through those tough times, but others just drown me out with their own distraction, the I-pod. I remember my first Sony Walkman I used as I wandered the streets aimlessly...WAIT...I think the Ghetto Blaster was first on my shoulder? Tough to run with though. That Walkman helped me understand that running and music were actually a good pairing. But eventually my batteries died (those first ones took 4 batteries) and the trot was left to the sounds of cars honking at me as I crossed the street dazed and confused.

Then I got a Sony mini-disk player. Bought it at the Ski sale at Max Bell arena. Where else would you find the latest electronic marvel? Yep, four times oversampling meant that if I tried to run more than standing still it would skip and skip and skip. I think the CD covered more ground than me.

Now people are into the I-pod generation. I bought Joy a second generation version. Not as big as the Ghetto blaster but compared to the newer styles might well have been. The technology has almost skipped past me as now the I-something something has made it more difficult for me to natter on as we trot the trails.

Here is a story from my favourite marathon destination in Canada. (I wish I was that good to have my name as my race number. How cool would that be???)

Music helps harmonize motivation

By Ben Kaplan, Postmedia News

Read more: http://www.timescolonist.com/health/Music+helps+harmonize+motivation/6057482/story.html#ixzz1kcHJAuLK

Plenty of serious athletes have become synonymous with their tunes. Michael Phelps listened to Lil Wayne at the Beijing Olympics and Paula Radcliffe (pictured), the women's world-record holder in the marathon, likes to listen to Stronger by Kanye West to get pumped up for a run.
 

Plenty of serious athletes have become synonymous with their tunes. Michael Phelps listened to Lil Wayne at the Beijing Olympics and Paula Radcliffe (pictured), the women's world-record holder in the marathon, likes to listen to Stronger by Kanye West to get pumped up for a run.

Photograph by: Odd Andersen, AFP/Getty Images

Dave Scott-Thomas is about as influential a figure in Canadian distance running as the guys organizing your races or making your shoes. As the head coach of the Speed River Track Club at the University of Guelph, Scott-Thomas oversees the training programs for Reid Coolsaet and Eric Gillis, the two fastest marathon runners in the country.


But that doesn't mean the coach and former competitive racer is beyond ridicule from his friends. A few years ago, he slapped on his iPod and ran across campus. Unwittingly, he unleashed the floodgates of scorn.


"A strength coach saw me and sent an email to our alumni group outing me: 'I saw Dave running with earphones; clearly, he's past his prime and will never compete again,' " Scott-Thomas says. "I had gone to the dark side. Listening to music is just one of those things in the running culture that separates a runner from a jogger. A real runner would never be caught wearing headphones - it's embarrassing."


In 2007, the New York City Marathon banned the use of headphones and faced tremendous pushback from participants. As technology has improved, making portable music players ever smaller and more customizable for a run, a great swath of the running community began plugging in while lacing up their shoes.


There are websites such as Running Music Mix and Jog Tunes dedicated to creating mixes with the right beats-per-minute to match runners' heartbeats and strides. There is also a popular series of half-marathons in London, England, called Run to the Beat, in which the rock, hip hop and dubstep tunes played are as big a selling point as the course.


"Music reduces the perception of effort by some 10 per cent and that's not to be sniffed at," says Costas Karageorghis, a sports psychologist with London's Brunel University School of Sport and Education, and an early organizer of Run to the Beat.


"It's also helpful before strenuous exercise, priming us and creating a mood that predisposes us to want to work out - music that's arousing functions like a stimulant or a legal drug."


Plenty of serious athletes have become synonymous with their tunes. Michael Phelps listened to Lil Wayne at the Beijing Olympics and Paula Radcliffe, the women's world-record holder in the marathon, likes to listen to Stronger by Kanye West to get pumped up for a run.


Karageorghis, who examined the effect of music on runners in a study published in the Journal of Sport and Exercise Psychology, has found a seven per cent increase in efficiency in runners who can synchronize their steps to a beat. Songs with beats-per-minute around 130, which matches the stride of most runners, include Moves Like Jagger by Maroon 5, Jai Ho, the theme song from Slumdog Millionaire, and pretty much everything from the dance band LMFAO.


According to Karageorghis, who is also coauthor of Inside Sport Psychology, a budding runner can increase endurance nine per cent and motivation 15 per cent simply by listening to music while running.

"Our work has shown that music has the propensity to enhance how we feel, even at very high exercise intensity," says Karageorghis, who ran track while studying for his music and sports science master's degree. "If a runner likes to focus inwardly, music can be an unwanted distraction, but for people who have a tendency for disassociation and are looking for external distraction, I'd recommend a combination of visual and musical stimuli."


None of the elite marathon runners listen to music when they're training seriously. It's too important to listen to their coaches and bodies and, more often than not, each day's run involves changing tempos and switching speeds.


Still, if you're having a hard time getting out the door on a cold January morning, there's nothing wrong with throwing on the Rocky theme.


"I still listen to music about once every three months when I don't really want to think and it's a grey, stale day," Scott-Thomas says. "Music is good for the soul."

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Okay, really? I checked out this new carrier that removes the water from your waste and puts it around your neck. Not sure how comfortable it would be to have a pound of water pulling on your esophagus. But i think it could be fun to try it out. These are the times that I miss operating the Tech Shop. These crazy samples of the next running craze that the supplier want you to purchase. Well, I did hit it right with Fuelbelt in 2001. But really???



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Hey, you all know my affinity to bacon. Well, thanks Jodi for your sharing of my summer barbeque treat. I encourage you all to share!
 Newfoundland Turtle Burgers ... 
Handmade  ground beef patties, topped with sharp cheddar  cheese, wrapped in a bacon weave,
Then the next  step, add hot dogs as the heads, legs with slits  for toes and tail. 

Next  step.  Place on an oven rack, covered loosely  with foil and bake for 20-30 minutes at 400  degrees.
 
Or you can do them on the Barbee,  too.  A little crispy, not too crunchy...just  how a turtle should be,  right? 
Should be served in close proximity to a portable defibrillator unit!

Thursday, 19 January 2012

Good Thursday to you all. Can you feel the big swing in temperature??? Yep, going from -30C to -23C is a change. You have to love how our weather swings though. Last weekend we went from +12C to -30C in a little over 24 hours. This weekend we are swinging back to +3C for Saturday. Who knew we could enjoy such a good weekend?


We have enjoyed two good trots on the north side of town so this weekend we will slide south to enjoy some southern comfort. Let's meet at the Mallard Point Day Use area in Fish Creek so we can enjoy a trip around Lake MacKenzie, Cranston, Deer Run, or perhaps Riverbend and Quarry Park. See you there at 9 am for anywhere from a 5 km to 15 km trot! If you don't know where this is, head east on Canyon Meadows Drive all the way to the end. Mallard Point is the easternmost end of Canyon Meadows Drive.

We have explored two new trails over the last two weeks. Where would you like to travel next. I would love your feedback!
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While the weather is improving, I saw this story about chilly workouts and thought it should be shared. A few years ago a number of us ventured out in the cold (-50C with wind chill) for a short jaunt which became known as the Freeze Willy run. A little willy was indeed frozen, but not the way you are imagining (clean your mind!) OUr buddy Willy had a zipper from his jacket that was touching his chin. The zipper froze and caused a small patch of frostbite on his chin. The exposed flesh was fine as your breathing actually keeps most of the frostbite away.


When you are out and about just remember one rule: the more clothing the better. You can (and will) unzip to cool yourself in these frigid temps. But the first ten minutes you will need that little extra protection until the internal combustion engine that is your body provides the heat to keep you comfortable in these extreme temps. Cold is not that bad if you can get by the first ten minutes. Just ask our trainees that are in the Territories. The coldest I heard one of our friends train was -57C. She could only use her treadmill so much while training for the marathon in Disneyworld. She survived and surprisingly found the HEAT of Florida as her biggest challenge. Okay, Joy will recall that the heat was right around the freezing point.


If you have questions about your gear give me a reply...

Conquering the chilly workouts of winter

Local residents practise yoga after a snowfall at a park in Wuhan, Hubei province January 6, 2010. REUTERS/Stringer


Though it might feel like you just finished taking down the Christmas tree, here at the AWA office we are already gearing up for the 21st Annual Climb and Run for Wilderness. What better way to welcome the New Year, or warm up on a cold evening, than to start to plan for this years event - I know even thinking about climbing 802 stairs is enough to make me sweat!
http://climbforwilderness.ca/registration.asp

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I am not advocating that running is the be-all end-all of choices, but I always enjoy points of view that make you think and understand our bodies just that much more. Thanks again April for your input.

Why People Choose Running Over Walking

ScienceDaily (Jan. 5, 2012)Other than Olympic race walkers, people generally find it more comfortable to run than walk when they start moving at around 2 meters per second -- about 4.5 miles per hour.

North Carolina State University biomedical engineers Dr. Gregory Sawicki and Dr. Dominic Farris have discovered why: At 2 meters per second, running makes better use of an important calf muscle than walking, and therefore is a much more efficient use of the muscle's -- and the body's -- energy.
Published online this week in Proceedings of the National Academy of Sciences, the results stem from a first-of-its-kind study combining ultrasound imaging, high-speed motion-capture techniques and a force-measuring treadmill to examine a key calf muscle and how it behaves when people walk and run.
The study used ultrasound imaging in a unique way: A small ultrasound probe fastened to the back of the leg showed in real time the adjustments made by the muscle as study subjects walked and ran at various speeds.
The high-speed images revealed that the medial gastrocnemius muscle, a major calf muscle that attaches to the Achilles tendon, can be likened to a "clutch" that engages early in the stride, holding one end of the tendon while the body's energy is transferred to stretch it. Later, the Achilles -- the long, elastic tendon that runs down the back of the lower leg -- springs into action by releasing the stored energy in a rapid recoil to help move you.
The study showed that the muscle "speeds up," or changes its length more and more rapidly as people walk faster and faster, but in doing so provides less and less power. Working harder and providing less power means less overall muscle efficiency.
When people break into a run at about 2 meters per second, however, the study showed that the muscle "slows down," or changes its length more slowly, providing more power while working less rigorously, thereby increasing its efficiency.
"The ultrasound imaging technique allows you to separate out the movement of the muscles in the lower leg and has not been used before in this context," Farris says.
The finding sheds light on why speed walking is generally confined to the Olympics: muscles must work too inefficiently to speed walk, so the body turns to running in order to increase efficiency and comfort, and to conserve energy.
"The muscle can't catch up to the speed of the gait as you walk faster and faster," Sawicki says. "But when you shift the gait and transition from a walk to a run, that same muscle becomes almost static and doesn't seem to change its behavior very much as you run faster and faster, although we didn't test the muscle at sprinting rates."
The research could help inform the best ways of building assistive or prosthetic devices for humans, or help strength and conditioning professionals assist people who have had spinal-cord injury or a stroke, Sawicki and Farris say.

The researchers are part of NC State's Human PoWeR (Physiology of Wearable Robotics) Lab, directed by Sawicki. The joint Department of Biomedical Engineering is part of NC State's College of Engineering and the University of North Carolina-Chapel Hill's School of Medicine.
And some humour:

Marathon thoughts:

I am a runner:

April L Clay, R. Psych.
Bodymindmotion
Mental skills for sport and life

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Okay, now for some silliness (like the above is not...). Here is the latest in new athletic gear for men! If you get offended I apologize in advance!

Friday, 13 January 2012

My resolutions include...

Another week has come and gone and finally winter will be upon us. Who is looking forward to the -22C high of next Tuesday? I guess we can't have a Florida winter all the time. Even there they face frozen oranges sometime through the winter.

Jodi and Jen sharing a phot op with me while Carroll snapped.
We had a fantastic morning up on Nose Hill last weekend. The sun was out, the sky was blue, and the wind kept color in our cheeks.

For those of you that have stayed on the blog train (down from 350 to now just over 50) I thank you for helping me transition from my work address to a more neutral blog. Those on the email sign-up will see things the same. Some pictures will need to be clicked now and then but the transfer just makes sense from a work-volunteer end. THANKS!

If you are heading out tomorrow, we will meet at West Mount Pleasant Arena 610-23 Avenue NW at 9 am. We will trot over to Confederation park for an 5-15 km trip around the park, cemetery, and golf course. There might be an undualtion or two within the route, so get your swears out today so the day tomorrow will be all rosy!

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Starting next week we will move our Tuesday and Thursday training to exclusively the Tech Shop on 4th Street SW. With the unbalanced hours of Tri-It we were unable to consistently make it work. Sorry for the northerners in the group. Training on the weekdays will continue at 630 pm. If you are looking to get some clinic info outside of our group training you can call Lauren at 403-228-3782 and she can give you the lowdown on some talks and other options outside of our normal meetings.

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So we chatted about resolutions last week. Joy and I have taken a big leap of change and resolved to not run a marathon with wine. This year we registered for http://www.fueledbyfinewine.com/. We fully expect to support the wine region by drinking their vino! It is the last weekend of Stampede, so we will pass over drinking of gassy Saddledome beer and try out some West Coast Oregon wine.

If you can't bear to miss the Stampede and its ten days of Daisy Dukes, you could always head to Oliver BC for the Half Corked Marathon (17 km-ish) at the end of May. No site yet for this year, but you can google a number of different spots that discuss this made in Canada event.

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As we are into a new year I do see the need to get our Hervis Half Marathon participants on course (literally) and have your training schedule formalized. Below is my suggested trotting schedule. My experience shows that our walkers travel around 10 min/km or about 6km/hour. Our runners tend to travel around 6-7 min/km or 9-10 km/hour. Not much of a difference but around an hour when we hit the finish line. The below schedule is designed to keep you active and build up for our finish line. You can see it...right there...the flags are flapping and the banner has that word 'DONE' spelled in a different way. It is there for us all to grasp and if you are lucky enough to be in Prague on March 31, you will raise arms high and yell "I did it!!!" Don't forget to practice your photo-taking, new friend making, and pub tasting training. These will be an important part of your race day experience.


WEEKMonday*Tuesday**WednesdayThursday ***FridaySaturday ****Sunday
9-Jan44minhill trainingrest / xtrain44minrest 10km runrest / xtrain
16-Jan55min55minrest / xtrain55minrest 12km runrest / xtrain
23-Jan55min55minrest / xtrain55minrest 12km runrest / xtrain
30-Jan44minhill trainingrest / xtrain44minrest 14km runrest / xtrain
6-Feb55min66minrest / xtrain55minrest 14km runrest / xtrain
13-Feb55min66minrest / xtrain55minrest 16km runrest / xtrain
20-Feb44minhill trainingrest / xtrain44minrest 14km runrest / xtrain
27-Feb66min66minrest / xtrain66minrest 18km runrest / xtrain
5-Mar66min66minrest / xtrain66minrest 16km runrest / xtrain
12-Mar55minhill trainingrest / xtrain55minrest 20km runrest / xtrain
19-Mar77min66minrest / xtrain77minrest 16km runrest / xtrain
26-Mar55 min44minrest / xtrain55 minrest 3km runRace Day
2-Aprrecover44minrecover    
* - Monday - work your system so you 'feel' tired by the end of run
** - Tuesday - Run will again be uptempo
*** - Thursday - easy relaxed run. Don't forget the brown pop and fatty foods post trot!
**** - Saturday - LONG & SLOW - endurance training…
Other days should be rest or some other activity.  Please give your body two days weekly rest from vigorous activity
All training is based on the theory of 10&1 run to walk ratio.  66 minutes would be 6 cycles.
The days are scheduled by my schedule.  If the days need to move for you please move them!
Remember we are in a race to experience, not to race to win.  A camera may be your best guide race day.

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This was a year ago for Joy, her sister Donna, Lorianne, and me.
These are the things that make a PW a PB!
I think Donna grabbed Jack's behind!
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 Along with the race above we had the experience at mile 10 to see a man collapsed on the ground and receiving CPR from race support. It made me realize that there is risk in racing, but that there is also support in these events. Shy of runners not wanting to get out of the way of the ambulance and fire trucks (really? Is the PR so important???) it shows why the volunteers and the infrastructure of a race are so important. Now that you are concerned about the possibliity of being a statistic below, look at the numbers and realize that being struck by lightning is a higher probability. And no Joy, it doesn't mean you get to miss training on a rainy day...thanks Dan for passing on this story from Today Health
http://todayhealth.today.msnbc.msn.com/

Marathoners' cardiac arrest risk quite low, study finds

Carolyn Kaster / AP
Ruben Garcia-Gomez of Mexico City, Mexico, wears the number 1 bib as he and other runners lead the pack at the start of the Marine Corps Marathon in Arlington, Va., on Sunday, Oct. 31, 2010.
It's a sad headline we've grown accustomed to seeing in the hours after many popular long-distance races: a runner collapses and dies of cardiac arrest, often heart-breakingly close to the finish line. Just this fall, a 35-year-old man died while running the Bank of America Chicago Marathon Oct. 9; a 37-year-old man died Oct. 30 at the Dodge Rock 'n' Roll Los Angeles half-marathon; and two men -- one 21, the other 40 -- died at the Philadelphia Marathon on Nov. 20. 

But according to a new study examining 10 years of marathon and half-marathon races in the U.S., the risk of cardiac arrest in long distance races is actually quite rare. (It's kind of like the plane crash effect: Both events, while undeniably tragic, are reported so widely precisely because they're so rare.)

The report, just published online in the New England Journal of Medicine, examined the number of cardiac arrest cases in runners participating in marathons and half marathons in the U.S. from Jan. 1, 2000, to May 31, 2010. Of the 10.9 million runners, 59 suffered cardiac arrest.

In other words, "marathons and half-marathons are associated with a low overall risk of cardiac arrest and sudden death," write the study authors, a team led by Dr. Aaron Baggish, a Massachusetts General Hospital cardiologist. Cardiac arrest, by the way, is different from a heart attack. It happens when an arrhythmia, or abnormal heartbeat, causes the heart to stop beating -- and it can cause death within minutes if the person doesn't receive medical attention.

"This is a pretty careful study, and it starts to give some more insight into who those people are," says Dr. Paul Thompson, a cardiologist at Hartford Hospital in Hartford, Conn., who assisted Baggish with the report and has studied the link between running and heart problems. (He has, oh, just a smidge of experience with marathons himself: In 1972, he qualified for the U.S. Olympic Marathon Trials in Eugene, Ore., and four years later, he finished 16th in the Boston Marathon.)

Those who suffer cardiac arrest during a long-distance run are more likely to be men, particularly older men. In fact, 51 out of those 59 recorded cases were in men. (In the general population, cardiac arrest affects men about twice as often as women.) And most of them had some sort of underlying, perhaps undiagnosed, heart issue -- most  often, hypertrophic cardiomyopathy, a condition marked by a thickening of the heart muscle, which makes it harder for the heart to pump blood.

But the rate of cardiac arrest in marathons, while low, is increasing: The study found 0.71 cases per 100,000 runners from 2000 to 2004, compared to 2.03 per 100,000 from 2005 to 2010. Of course, that's likely because of the transformation the marathon has undergone in the last 10 years, from something only an elite athlete would ever attempt -- to an item that might even appear on the average American couch potato's bucket list.

For example, in 2010, approximately two million Americans ran in full or half-marathons -- compared to less than one million who raced those distances in 2000. And by looking at the average finish times in some of the country's most popular races -- like the Chicago Marathon, which had 45,000 participants in 2011 -- it becomes clear that more casual runners are now participating: At this fall's race, the average finish time was 4:40:34, which is almost 20 minutes more than 2000's average finish time of 4:21:46. 

"Unlike professional athletes that go through a very rigorous screening process -- you don't have that kind of screening before training for a marathon or half marathon. You can just start," says Dr. Kousik Krishnan, a cardiologist at Rush University Medical Center in Chicago who specializes in cardiac electrophysiology and sudden death -- and has run 10 marathons since his first in 2003.

Thompson explains that one of the big debates among cardiologists is whether everyone who wants to run a marathon should be given an exercise stress test, to screen each person for underlying heart condition -- like hypertrophic cardiomyopathy. Often, the answer is "no," because such tests can come back with false positives. "But this study suggests that it may be useful in people who are going to run marathons," Thompson says. 

Have you run a full or half marathon -- or are you training for your first one now? What made you want to attempt it? Tell us what motivates you to keep running on our Facebook page. If your story inspires us, it might appear in an upcoming TODAY.com post!
Related:
I have more but we will save until next week.

See you soon,

John