Halloween Runnning Guide

Halloween is one of my favorite holidays (who doesn't have it in their top 3 right?) and with all the candy I've consumed this month I am continuing my half marathon training with an 11 mile run last night (sore today!) and taking it a little easier up to Nov 6, race day and "trying" to cut back on the candy!

To get in the spirit of Halloween I wanted to post some crazy pics of runners in costume… seriously how do they avoid chaffing?!... ouch… :) (Also keep scrolling past the pics for some more great runners tips that have helped me push myself faster up the hill.)

Running Tips (found at running.about)

“Go Fishing.

Focus on someone in front of you who you think you can catch. Imagine you're casting out a fishing line and hooking that person. Then imagine yourself reeling that person in, as you keep getting closer and closer to him.” (I have been doing this lately and it got me medals! I normally don’t push myself this much, but in the last few races I’ve picked out a person to beat and it's paid off.)

“Talk to Yourself.

Who cares if the person running next to you thinks you're crazy? Sometimes giving yourself a little pep talk and saying things such, "I can do this!" or "I'm staying strong" can help you through a rough patch.”

“Run the Tangents.

Even though race courses are measured accurately, many racers run a longer distance (and therefore a slower finish time) by following every curve in the road. A tangent is a straight line that just touches a curve, so the concept of "running the tangents" is to run the shortest distance possible by running straight from one curve to the next.” (I think this one is a great one to keep in mind, I’ve known a ton of people who run a marathon and by the end have ran even miles more… they keep track on a GPS, that would be quite disappointing for time and discouraging when you’ve run so long…)

Oh did I mention yesterday was chocolate day? If you missed it make sure to celebrate today :)

Runner's Form

Here are some tips on good running form. You don't want to injure yourself from straining an area of you body because of bad form. If all of these seem overwhelming to you, try taking one tip and perfecting it before moving onto the next. Preferably the one that you're the worst at.

1. Look ahead. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming.

2. Land Mid-foot. I have always wondered about this. It seems the toe runners always run faster, but it is bad form. I think this one may be the hardest for me because its changing how you actually run with every step.

Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.

3. Relax Your Hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.

4. Check Your Posture. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

5. Relax Your Shoulders. I always begin to get shoulder pain about half way through a race because I have them too tight, and this always hurts my running. Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

I found these tips at running.about.com.

Savoring Summer

After the post below about Agave Nectar my good friend and marathon partner sent me a few other recipes using Agave that she has found. Since Summer is over, but the good weather has stayed a little longer here is another recipe to try before the good Strawberries are gone.

This recipe is from Weelicious and looks fantastic:

Strawberry Muffins - Fast, Easy, and Fun
(Makes 24-28 Mini Muffins)

2 Cups All Purpose Flour
3 Tsp Baking Powder
1/2 Tsp Salt
1 Large Egg
3/4 Cup Milk (low fat or whole cow’s milk, almond, rice or soy milk will work)
1/4 Cup Vegetable or Canola Oil
1/2 Cup Agave Nectar
1 Tsp Vanilla Extract
1 Tsp Lemon Zest
1 1/2 Cups Strawberries, chopped

1. Preheat oven to 375 degrees.
2. In a bowl, combine the first 3 ingredients.‬
3. In a separate bowl, whisk egg and add milk, oil, nectar, vanilla, and lemon zest and stir.‬
4. Using a standing mixer or hand mixer, slowly combine the dry ingredients with the wet until incorporated (try not to over mix the batter).‬
5. Add the strawberries to the batter and slowly combine.‬
6. Line or grease muffin tins and fill 2/3 of the way with batter.‬
7. Bake for 20 minutes or until toothpick tester comes out clean.‬
8. Cool and serve.‬

Enjoy :) more running tips to come as well.

Sugar Is Outta Here

Yesterday after I dropped my husband off at school for his 2^nd day of his 2^nd year of the UK MBA program I stopped to get gas for the very hungry truck (as I was driving hoping to make it to the gas station I was apologizing to our Dodge for neglecting the fact that he needs fuel just as much as we do.)

Once I pulled in to the gas station I got a very strong hankering for candy… any candy bar preferably chocolate but something I could bite into. I tried to talk myself out of it but I went into the store anyway. Lucky for me the line was way too long for my patience and I left empty handed. But of course was unsatisfied.

Even when we want to stay fit and keep on the right track we get cravings for the sweets… I know from experience… it’s my weakness.

Don’t deny yourself a taste or once you do give in it won’t be pretty. Here are some healthy alternatives that will still hit the spot.

My good friend and awesome runner has introduced me to Agave nectar. She uses it in place of sugar, and it has great benefits for runners as well. Honestly who has ever cut sugar from their diet and seen negative effects (besides the cravings of course)? I want comments if you have…

Chocolate Pudding – Easy (could even be used with a pie shell and berries - or by itself, I love pudding :))

Ingredients

¼ cup unsweetened natural cocoa powder
¼ cup cornstarch
¼ teaspoon salt
2 cups 2% reduced-fat milk or plain soymilk
½ cup agave nectar or honey
2 teaspoons vanilla extract

Instructions

1. Combine cocoa powder, cornstarch and salt in a 1-quart saucepan. Add just enough of the milk to make a smooth paste. Gradually stir in remaining milk and agave nectar.
2. Cook over medium heat, stirring constantly, until mixture begins to thicken. Remove from heat and stir in vanilla. Pour into individual serving dishes and chill. Serves 4.

Health benefits of Agave (from allaboutagave.com)

One of the most health-promoting properties of agave nectar is its favorable glycemic profile. Its sweetness comes primarily from a complex form of fructose called inulin. Fructose is the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the unpleasant "sugar rush" and unhealthful blood sugar spike caused by many other sugars. Agave nectar is a delicious natural sweetener that can be used moderately - by dieters, some diabetics, and health conscious cooks - to replace high-glycemic and refined sugars.

Weight Management Friendly

Agave nectar's low glycemic index makes it suitable for some individuals on low-carb or slow-carb diets (the Atkins Diet, the South Beach Diet) and for a variety of weight loss/management programs. Granulated sugar has an average glycemic index in the high 60's, while agave generally scores under 30. Foods with a glycemic index lower than 55 are considered low glycemic foods. Foods lower on the scale are less likely to trigger the body's mechanisms for fat storage. While it's not a "free" food for indiscriminate consumption, many individuals on a diet or weight maintenance plan find that agave is a healthier substitute for sugar, and that moderate use of agave nectar can help them enjoy foods that otherwise might be off limits.

Other great links: http://www.allaboutagave.com/agave-vs-liquid.php

http://www.allaboutagave.com/agave-vs-granular.php

Substituting Agave Nectar for Liquid Sweeteners

Honey

Replace each cup of honey with one cup of agave syrup.

Maple Syrup

Replace each cup of maple syrup with one cup of agave syrup.

Brown Rice Syrup

When replacing a cup of brown rice syrup, use 1/2 to 1/3 as much agave, and increase other liquids in the recipe by up to 1/2 a cup.

Corn Syrup

When replacing a cup of light corn syrup, use 1/2 as much agave, and increase other liquids in the recipe by up to 1/3 of a cup. Like corn syrup, agave nectar will not crystallize.

Substituting Agave Nectar for Granulated Sugar

White Sugar

For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup. This substitution will also work for Demerara Sugar, Turbinado Sugar, Evaporated Cane Juice, or Sucanat.

Brown Sugar

For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of Brown Sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.

A Running Shoe's Prime

I found a great article from Salt Lake Running Co. about getting a shoe ready for a marathon.

I always have trouble knowing if my shoe is right for race day. I am used to blisters under the toe nails, losing your toe nails, other blisters, etc.

Here are 3 questions the article answers:

1. When is the best time to buy a shoe for a marathon and how do I get my pair ready?
2. How do marathon runners know whether or not their shoes will have enough life to get them through the race free of pain?
3. How close to marathon day should a runner purchase the shoes they are planning on using for the race? - My husband bought his shoes the night before and to everyone's surprise had no blisters, but I give credit to the shoe experts at S.L. Running Co. for picking out the right shoe :)

"The shoes a marathoner wears during the actual race should be in their prime. The prime of a running shoe is typically between 50 and 150 miles. The first 50 miles is to ensure that the shoe is compatible with the runner’s foot. There is very little actual break-in period with running shoes because the materials used are very supple in comparison to leather boots or shoes that traditionally need to be broken in. It is conceivable that if a runner is familiar with a certain shoe, he/she could pull a brand new pair out of the box and run the race. This is not recommended, but this is better than running on a shoe that has too many miles on it.

After a shoe has reached approximately 150 miles, it starts to lose its capacity to cushion and support the impact that comes from running, especially toward the end of longer runs. The typical life of a shoe is 300-400 miles. A running shoe is obviously still good after the 150-mile mark, but a marathoner runs the risk of having the shoe fail toward the end of the race when the foot and body need the most protection and support.

Aside from being uncomfortable, if the shoe fails at mile 18, 20, or 25, this may cause the runner’s pace to slow significantly, costing the runner valuable time in the race. More importantly, it can cause the runner to recover more slowly at the end of the race, and can even cause significant injuries such as stress fractures.

So, how does a marathoner keep a shoe in its prime leading into a marathon? Here are some tips:

• A runner should use the shoe he/she is going to run the race in during at least one long run.
• It is not recommended that he/she wait until the last long run because there is not another long run to correct any problems that may arise.
• The shoe that will be used in the marathon should be purchased with enough time before the second to last long run to be able to do a few shorter runs on it before going out for 18 or 20 miles."

And the article closes with "Don’t be discouraged if time seems to be running short. It‘s better to run on a shoe that has fewer than 50 miles than a shoe that has more than 150."

From the Workout Mommy: "Did you know that while running, the impact on your feet is about 5-6 times your body weight? If your shoes are old or simply have no cushion in them, the bones in your feet have to absorb this impact. Over time, this repeated stress on your bones and joints can lead to many different injuries, primarily shin splints. Please do not let price deter you from getting quality running shoes. Your feet are worth it!"

Portion Control

After my running groups run a few nights ago we sat on the curb in front of our friend’s house as we pretended to stretch and talk. The discussion of weight loss was one topic of discussion. Calorie counting, sugar, butter, nuts, and wow was brought up.

I’ve noticed as some of my friends have as well, that even though we run consistently (3-6 miles 4 or more times a week) we haven’t lost any weight. Part of that I think is that as you run you tone your muscles and burn fat and we all know that muscle weighs more than fat. But, for me, I think it really comes down to portion control (and sugar, but we’ll discuss that in another post).

When I was training for my first marathon I found that I had to eat more to stay nourished, and as I have continued to run I have kept the same healthy appetite. But the thing that we (I) so often need to remember is that I’m not running as much or as often as I was during the marathon training.

Portion control comes down to balancing how much you exercise compared to how much you really NEED. We’re told that a healthy man should have about 2,000 calories per day and a healthy woman about 1,800. But this isn’t a one size fits all situation. You need to determine how many calories you actually burn during the day which will be different on days that you exercise or don’t.

There is a good way to figure out how many calories per day you need to consume by going to the Calorie Calculator. Put in how much you weigh now, and how much you exercise. This will determine how many calories to consume if you want to gain, maintain, or lose weight.

The amount of calories you consume is only one part of portion control. The other is the actual portion of your food. After the discussion last night we all agreed that a healthy diet comes down to moderation.

DON’T stop eating what you love, just eat less! – If you must.

Here are some ways to help control your portions while still being able to eat what you want, like bread, and pasta, the occasional fun size candy bar or two, or ice-cream pie – yum.

Don't Worry About Cleaning Your Plate

When dining out, some people will clear their plate no matter how big the portions. If you're one of them, try to eat a healthy portion, then stop. Ask your server to wrap up the leftovers immediately, so you're not tempted to keep nibbling. You'll save on calories and have another meal for the next day! – this is hard for me, I tell myself every time that I’ll ask the server to bring out a box with the food so I can put half away to begin with. I am going to try to work on this so the food in front of you is not a temptation.

Buy Individual-Sized Snacks

You may save money buying bulk foods at Costco or the other warehouse stores, but it's not helping you cut back on calories. Once that enormous bag of potato chips is opened, it's very tempting to continue snacking. Try buying individual-sized snacks and limit yourself to eating just one. Or, if you really don't want to spend the extra money, divide your bulk-sized snacks into small baggies when you get home from the store. This is a must because you know you won’t stop and just one. Make sure you set aside smaller groups of chips, or cookies and once they are gone, you're done.

Read the Labels Carefully

Many packaged foods and drinks look as if they provide one serving, but they're actually two or more. Yet the calories and other nutritional information on the label are for just one serving, so unless you read carefully, you may be consuming more calories than you think. Make sure you check the number of servings per container first and then eat or drink just one serving. This can be surprising, did you know that one package of Ramen is 2 servings! I had no idea, make sure to look at the packaging.

Use Smaller Dishes

Downsizing your dinnerware may help you consume fewer calories. Food psychologist Brian Wansink, author of Mindless Eating invited 85 food experts to an ice cream social for and gave them a small or large bowl and a small or large scoop. Even the experts, who should know better, served 31% more ice cream (127 more calories) in the large bowl and 15% more (60 calories) from the big spoon. Try using smaller plates, bowls, and glasses for your meals. Use small serving spoons to serve fattening topping like gravy, and large ones for low-calorie items like veggies.

Substitute Veggies

If you're trying to change your over-sized portion habits, you may find yourself craving more food with your meal. Round out your plate with low-calories veggies such as celery, carrots, or peppers. They'll help you feel fuller without adding too much to your total calories.

Wait Before You Reach for Seconds

If you're hungry for more, try waiting 10 minutes. Your stomach needs about that long to signal the brain that it's full. Instead of going for that second plate of pasta, distract yourself by talking to someone or reading, if you're dining alone. If you're truly hungry after 10 minutes, help yourself to more of a low-cal food.

Beat the Summer Heat

This post has been a long time coming. Busy work days and busy nights have taken place of blogging, but no longer! J Here in Lexington KY it has been HOT HOT HOT. With heat index up to 110 on average and humidity like no other it’s pretty unbearable walking to the mailbox let alone run. Along with heat advisories warning all to stay inside an air conditioned room it’s not only uncomfortable to run but unadvised.

I am now training for my 5^th half marathon in Indianapolis on November 6. I’m pretty excited for it and I’ve been training with a group of girls at night during the week and EARLY morning on Saturdays.

To beat the heat we make sure to stay out only when the sun is down. Last year on my second day in Lexington I was by myself (husband driving across the country with a truck full of our stuff) and looking for something fun to do on a Saturday night. Low and behold I found myself a Midsummer Night’s Run.

This was my first experience with a night run (that I paid for), and it was great. Still a little hot but once you were done you weren’t hanging out in the heat but under a pretty night sky. The Midsummer Night’s Run in Lexington is this Saturday and I’m looking forward to the streets lined with people, bands and bananas.

I found an article on Active Runner that lists the top 7 Midsummer Night Runs but you can find these everywhere. I highly recommend signing up for one as summer is coming to a close but the heat is here to stay, at least for a little longer. Most of the runs from Active Runner are in August so you still have time!

Check them out, and if there isn’t one listed close to you make sure to find one that is.

http://www.active.com/running/Articles/Night-Runs.htm?cmp=291&memberid=93971688&lyrisid=20860477

I grew up in Utah and I was so happy to see that there were 2 from Utah listed on the top 7! That place really has great scenery to run in, even at night.