tag:blogger.com,1999:blog-10386621436436680512024-03-05T17:49:42.096-07:00Salt Lake Running CompanySalt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.comBlogger71125tag:blogger.com,1999:blog-1038662143643668051.post-11672995458437676162010-03-05T18:33:00.006-07:002010-03-05T18:42:03.274-07:00New Blog LocationOur blog has moved!<br /><br />To find us, just follow the link below.<br /><span style="font-size:130%;"><a href="http://saltlakerunningco.com/home/"><span style="font-weight: bold;"></span></a><span style="font-weight: bold;"><a href="http://saltlakerunningco.com/home/blog/">FOLLOW ME</a><br /></span></span>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1tag:blogger.com,1999:blog-1038662143643668051.post-29696174119182921762010-02-24T22:51:00.010-07:002010-02-25T17:47:52.515-07:001st Cooking video ever! Mixed green salad + dressing<span class="Apple-style-span" style="white-space: pre;font-family:Arial,Helvetica,sans-serif;font-size:10px;" ><div><span class="Apple-style-span" style="color: rgb(204, 0, 0);font-size:180%;" ><span class="Apple-style-span"><br />We are trying to add video clips of all kinds<br />of things to our newwebsite (launching March 1st).<br />So our first crack at was thisrecipe that relates to<br />this recent post on <span class="Apple-style-span" style="color: rgb(102, 0, 204);"><a href="http://saltlakerunning.blogspot.com/2010/02/salad-perfect-carbohydrate.html">salads</a>. </span>Now, keep inmind that<br />this a very rough copy, but we need some feedback.<br /><br />Tell us what you think!<br /><br /></span></span></div><object width="350" height="212"><param name="movie" value="http://www.youtube.com/v/IIeqEC2Df7c&hl=en_US&fs=1&rel=0&color1=0x5d1719&color2=0xcd311b"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/IIeqEC2Df7c&hl=en_US&fs=1&rel=0&color1=0x5d1719&color2=0xcd311b" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="350" height="213"></embed></object></span>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com3tag:blogger.com,1999:blog-1038662143643668051.post-6905175108634777002010-02-22T12:16:00.007-07:002010-02-22T12:33:18.553-07:00Making the Jump. A beginners tale of preparation, panic and accomplishment<p class="MsoNormal"><span class="Apple-style-span" style="color:#CC0000;">No parachute! Sometimes that is how it feels to jump out the comfort of our predictable planes into the newness of the expansive sky. A change of course, a big adventure, a challenging commitment can disarm the most protected individuals. And so it goes with Chris Odekirk, one of SLRC's fine employees. Last year was his first dive into a whole new sport. Thankfully, he landed on his feet and really did live to tell about it. </span></p> <p class="MsoNormal"><b>Making the Jump. A Beginners tale of preparation, panic and accomplishment</b>.</p><p class="MsoNormal">By Chris Odekirk</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal" style="text-indent:.5in"><br /></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYj4kPFFVMvn_c0ThouWFgbsLRNh4sDjmvG9jr85EiIZaO7JENuNOh18GbCyOHVrGzS703yW3jeJ7eAMdjdDdgucwlzLppI4sOKZDOAlMAHi0ZUapsEn-YUU5emTCiHyTy1TtibywZn4Y/s1600-h/triathlon.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYj4kPFFVMvn_c0ThouWFgbsLRNh4sDjmvG9jr85EiIZaO7JENuNOh18GbCyOHVrGzS703yW3jeJ7eAMdjdDdgucwlzLppI4sOKZDOAlMAHi0ZUapsEn-YUU5emTCiHyTy1TtibywZn4Y/s320/triathlon.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5441152419298544962" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 240px; " /></a><p class="MsoNormal" style="text-indent:.5in"><br /></p><p class="MsoNormal" style="text-indent:.5in"><br /></p><p class="MsoNormal" style="text-indent:.5in"><br /></p><p class="MsoNormal" style="text-indent:.5in"><br /></p><p class="MsoNormal" style="text-indent:.5in"><br /></p><p class="MsoNormal" style="text-indent:.5in"><br /></p><p class="MsoNormal" style="text-indent:.5in"><br /></p><p class="MsoNormal" style="text-indent:.5in">It was a balmy 120 degrees outside and I was getting ready to go for a run, when I received an email from my brother-in-law.<span style="mso-spacerun: yes"> </span>I knew that he was big into triathlons, and the thought had crossed my mind, that I would like to do them as well. <span style="mso-spacerun: yes"> </span>The only problem was that he was emailing me to convince me to do the new Ironman in St George.<span style="mso-spacerun: yes"> </span>Not only was I not willing to commit to something of that scale, I was also half way through a deployment to the Middle East.<span style="mso-spacerun: yes"> </span>Needless to say there were no places for me to swim or bike.<span style="mso-spacerun: yes"> </span>The only thing that I did have going for me was that I had been a distance runner my whole life.<span style="mso-spacerun: yes"> </span>After reading my brother-in-laws email, I decided that I was going to sign up for a triathlon that would take place several months after I returned home.<span style="mso-spacerun: yes"> </span>My first race would be an Olympic distance at the Stansburry Triathlon…or so I thought.<span style="mso-spacerun: yes"> </span>Six months had passed, and I was on my way home.<span style="mso-spacerun: yes"> </span>Luckily, I was able to get my legs in decent cycling shape by finding some spin bikes on our post and I was able to log plenty of miles on the road (or treadmill, when the sandstorms would hit.)<span style="mso-spacerun: yes"> </span>Now all I had to do was work on the swim.</p> <p class="MsoNormal"><span style="mso-tab-count:1"> </span>As soon as I got home I went to the local pool, bought a membership and recruited a friend, who had been a competitive swimmer, to give me some swim lessons.<span style="mso-spacerun: yes"> </span>Everything was coming together perfectly.<span style="mso-spacerun: yes"> </span>I remember my first swim lesson like it was yesterday.<span style="mso-spacerun: yes"> </span>My swim coaches first set of instructions was to swim an easy 200 yards to warm up.<span style="mso-spacerun: yes"> </span>200 yards?<span style="mso-spacerun: yes"> </span>How hard could that be?<span style="mso-spacerun: yes"> </span>I run 50 plus miles a week, I can swim 200 yards.<span style="mso-spacerun: yes"> </span>With this unfounded confidence, I jumped in the water and set off to swim my “easy” 200 yard warm-up.<span style="mso-spacerun: yes"> </span>I made it 50 yards (down and back in a 25 yard pool) before I started to flail in the water and grabbed the side of the pool.<span style="mso-spacerun: yes"> </span>My friend laughed at me and said “You have a lot of work to do if you want to swim 1500 meters.”<span style="mso-spacerun: yes"> </span>Later that night I emailed the race director and asked if I could change from the Olympic distance to the Sprint.<span style="mso-spacerun: yes"> </span>My pride was shot and so was my goal of someday competing in an Ironman with my brother-in-law.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal"><span style="mso-tab-count:1"> </span>Thanks to the race director, I was able to switch distances and with a little help from my triathlon instructor at the University of Utah, I was feeling more confident in the water.<span style="mso-spacerun: yes"> </span>Although I was feeling more confident, I had yet to swim the 750 meter distance without stopping.<span style="mso-spacerun: yes"> </span>My coach assured me and told me that I would be just fine.<span style="mso-spacerun: yes"> </span>I didn’t believe her.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal"><span style="mso-tab-count:1"> </span>Race day finally came, I had my wet suit, which I had yet to swim in (just one of many mistakes in my triathlon prep), and I was as ready as I was ever going to be.<span style="mso-spacerun: yes"> </span>With all of the male competitors for the Sprint in the water, my nerves were on edge and the only thing I could think about was getting out of this water.<span style="mso-spacerun: yes"> </span>The gun went off and it was “do or die” time, and hopefully there would be non of the latter.<span style="mso-spacerun: yes"> </span>I was feeling great!<span style="mso-spacerun: yes"> </span>For the first 100 meters, after that it all went downhill and a few minutes later I completely stopped swimming looked around for something to grab on to and was ready to call the whole thing off.<span style="mso-spacerun: yes"> </span>I had been kicked, slapped and I am fairly certain that I swallowed half of the water in that lake.<span style="mso-spacerun: yes"> </span>Nothing was going right, my form went out the window and my breathing pattern was all over the place.<span style="mso-spacerun: yes"> </span>In that moment of doubt I saw a fellow competitor swim past me doing the breast stroke with a smile on his face.<span style="mso-spacerun: yes"> </span>At that moment, nothing could have infuriated me more, and that was what I needed.<span style="mso-spacerun: yes"> </span>I dropped my head back in the water, focused on my form and drug myself to the water exit.<span style="mso-spacerun: yes"> </span>With a strong bike and run I actually did a lot better than I anticipated, but I still was not where I wanted to be.<span style="mso-spacerun: yes"> </span>I knew that I wanted to compete on the Olympic level and someday the Ironman.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal"><span style="mso-tab-count:1"> </span>With my first triathlon under my belt I was ready to set a date for my first Olympic distance.<span style="mso-spacerun: yes"> </span>I knew where I had gone wrong with my prep (or lack thereof) for the Sprint, and I was not going to let that happen with the Olympic.<span style="mso-spacerun: yes"> </span>I focused on my swim, logged some serious rides on my bike and pounded myself into oblivion on the road and track.<span style="mso-spacerun: yes"> </span>I had received some great advice from BJ and Guy, and Debbie helped me forge my legs for the run while I was in high school, so in my opinion I was ready to go.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal"><span style="mso-tab-count:1"> </span>Race day had finally arrived and I was ready this time, really ready.<span style="mso-spacerun: yes"> </span>The gun went off and the good swimmers flew by me, but that was okay.<span style="mso-spacerun: yes"> </span>I was going to swim my own race.<span style="mso-spacerun: yes"> </span>I kept referring to something that I had heard from TJ Tollakson, “99 percent of life boils down to this one principal, DON’T PANIC!”<span style="mso-spacerun: yes"> </span>With those wise words, and taking it one stroke at a time I was able to feel comfortable in the water and maintain a pace that I was fairly happy with.<span style="mso-spacerun: yes"> </span>Aside from losing sight of the buoys on several occasions in the sun, I was happy with my performance.<span style="mso-spacerun: yes"> </span>The bike went amazingly well, I was on schedule with my nutrition and hydration and I was just about to start my favorite event, the run.<span style="mso-spacerun: yes"> </span>The heat had continued to climb throughout the day and by the time we got to the run; it was much hotter than I had anticipated.<span style="mso-spacerun: yes"> </span>Thankfully, I was feeling fine and taking water as needed.<span style="mso-spacerun: yes"> </span>Not wanting to get behind on my water intake, I forced myself to stop, yes stop, at all the water stops to take in water.<span style="mso-spacerun: yes"> </span>I don’t care who you are, it is not easy to drink a cup of water while you are running.<span style="mso-spacerun: yes"> </span>Even with those water stops, I posted a time in the 10K that I was very happy with.<span style="mso-spacerun: yes"> </span>All-in-all, it was a great race.<span style="mso-spacerun: yes"> </span>Thanks to proper preparation, advice and a lack of water in my lungs I was able to cross the finish line with a smile on my face.<span style="mso-spacerun: yes"> </span><span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal"><span style="mso-tab-count:1"> </span>Even though, I just briefly touched on the fact that I sought advice from experienced triathletes, I cannot stress the positive impact their advice had on my race enough.<span style="mso-spacerun: yes"> </span>Simply asking someone what I should expect in the swim would have saved me a lot of strife during my first triathlon.<span style="mso-spacerun: yes"> </span>Ask questions about anything and everything.<span style="mso-spacerun: yes"> </span>If there is one thing that triathletes like more than the triathlon its self (and that includes their beloved bikes) it is talking about triathlon.<span style="mso-spacerun: yes"> </span>Asking questions about what to expect, proper nutrition, hydration, equipment, etc will only help fill in any gaps you may have in your training regiment and not to mention the peace of mind that comes after picking an experienced triathletes brain for a few minutes.<span style="mso-spacerun: yes"> </span></p> <p class="MsoNormal"><span style="mso-tab-count:1"> </span>Making the jump from Sprint to Olympic was not easy, it required a lot more time and a lot more focus, but it was totally worth it.<span style="mso-spacerun: yes"> </span>Tune in next time to read about either my successful jump from the Olympic distance to the ½ Ironman or my obituary.<span style="mso-spacerun: yes"> </span>Either way, it will be good reading.<span style="mso-spacerun: yes"> </span></p> <!--EndFragment-->Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com0tag:blogger.com,1999:blog-1038662143643668051.post-66138131942204474452010-02-08T10:30:00.007-07:002010-02-08T22:23:17.782-07:00Salad-the perfect carbohydrate<p class="MsoNormal"><a href="http://www.rockymtnrunning.com/home/index"><span class="Apple-style-span" style="color:#CC0000;">AS PUBLISHED IN JAN/FEB 2010 ISSUE OF ROCKY MOUNTAIN RUNNING AND TRIATHLON MAGAZINE</span></a></p><p class="MsoNormal"><o:p>Salad? A perfect carbohydrate? When I first considered that idea, I though it was crazy! But, as time has passed and more knowledge has come my way, I realize the validity of that statement. Now, lets first set the record straight. The assumption here is that, as an endurance athlete, you are making BIG efforts in refueling post workout with recovery drinks, shakes and carbohydrate dense foods like fruit, potatoes and the occasional whole grain.<span style="mso-spacerun: yes"> </span>As long as you do a good job at eating at least half your bodyweight in grams of carb within 30 minutes post workout in liquid form and that amount again(for workouts longer than 75 minutes) in a solid meal within another 60-90 minutes, then you won't be starving later.<span style="mso-spacerun: yes"> </span>Then you can progress to the idea that salad is a perfect carbohydrate later in the day. <span style="mso-spacerun: yes"> </span></o:p></p> <p class="MsoNormal"><br /></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQlooktduhW29UI0QdWNPp5rp7ZGFfU1Ex3ZDCZGxW1tOrv7-EtrGwjYBFm2twK_n7JxBBBkU7nOfmL4UjF9mGdfKXpSOjjFtQWjfMT4N_SFIiHrN-KxfTMd9z9lRbumq1_KdNOTJ5cCY/s1600-h/fc86wa047-02.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQlooktduhW29UI0QdWNPp5rp7ZGFfU1Ex3ZDCZGxW1tOrv7-EtrGwjYBFm2twK_n7JxBBBkU7nOfmL4UjF9mGdfKXpSOjjFtQWjfMT4N_SFIiHrN-KxfTMd9z9lRbumq1_KdNOTJ5cCY/s320/fc86wa047-02.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5435929505378091154" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 270px; height: 265px; " /></a><p class="MsoNormal">Most of us think of a salad as a green lettuce type of creature. While this is mostly what I am referring to, in many places in the world, salad is actually any combination of raw cut up vegetables tossed in some type of dressing. So, there are times when I make a tomato and cucumber salad with a yogurt dressing or shredded carrot salad with nuts, Craisens and a lemon/orange olive oil dressing.<span style="mso-spacerun: yes"> </span>But, it still is an essential part of an athletes diet to eat DARK GREEN salads with HOMEMADE dressings. A great salad will supply many needed undamaged and raw phytonutrients and enzymes as well as aid in alkalizing the body <a href="http://saltlakerunning.blogspot.com/2010/01/phinding-nutritional-balance.html"><span class="Apple-style-span" style="color:#6600CC;">(See blog post on Ph)</span></a>. It will also not overwhelm the body with any high glycemic sugars that will disrupt your anabolic, health promoting hormone patterns. <span style="mso-spacerun: yes"> </span>How perfect is that? So perfect that you should find a way to include 1 or 2 BIG salads a day! And when I say big, I mean carry it with a fork lift, spilling off your plate big. That is how much you need to build a better body.</p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">Perry’s Popular Mixed Green Salad –</b> Feeds 8-10.</p> <p class="MsoNormal">20 oz. mixed baby greens,<span style="mso-spacerun: yes"> </span><span style="mso-spacerun: yes"> </span></p><p class="MsoNormal"><span style="mso-spacerun: yes"></span>2 cups diced cucumber,<span style="mso-spacerun: yes"> </span></p><p class="MsoNormal"><span style="mso-spacerun: yes"></span>2 cups sliced strawberries or grapes,<span style="mso-spacerun: yes"> </span><span style="mso-spacerun: yes"> </span></p><p class="MsoNormal">1 cup chopped or halved walnuts,<span style="mso-spacerun: yes"> </span></p><p class="MsoNormal"><span style="mso-spacerun: yes"></span>4 oz crumbled feta cheese.<span style="mso-spacerun: yes"> </span><span style="mso-spacerun: yes"> </span></p><p class="MsoNormal">Extra Virgin Olive oil,<span style="mso-spacerun: yes"> </span></p><p class="MsoNormal"><span style="mso-spacerun: yes"></span>Balsamic vinegar<span style="mso-spacerun: yes"> </span><span style="mso-spacerun: yes"> </span></p><p class="MsoNormal">Sea salt and fresh cracked pepper. </p> <p class="MsoNormal"><br /></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZTK2cGLp94ZT75RJPCqkIho4pvNlLTGmo8Hc3sN-bpv7RP43MiLThJ_34lLZYrY8N06gYagoLvMA0gCDnz4W3xgjmte0n7-IFcVTObvDLeMzJi3dMrSTL7XmAfMnXL6O2rt9xKkCkpZI/s1600-h/153913-main_Full.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZTK2cGLp94ZT75RJPCqkIho4pvNlLTGmo8Hc3sN-bpv7RP43MiLThJ_34lLZYrY8N06gYagoLvMA0gCDnz4W3xgjmte0n7-IFcVTObvDLeMzJi3dMrSTL7XmAfMnXL6O2rt9xKkCkpZI/s320/153913-main_Full.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5435929501662921618" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 240px; " /></a><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal">In a BIG salad bowl, combine first 5 ingredients.<span style="mso-spacerun: yes"> </span>Sprinkle the top of the salad with the Olive oil and then the balsamic vinegar. Start with too little if you are nervous and then sprinkle more on if needed. The goal is to lightly coat the salad evenly without drenching it and making it soggy.<span style="mso-spacerun: yes"> </span>Then add the salt and pepper. </p> <p class="MsoNormal">This salad should take up about half of your plate and can be served with any lean meat, a steamed vegetable and if needed, some baked yam or sweet potato. </p> <!--EndFragment-->Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com0tag:blogger.com,1999:blog-1038662143643668051.post-36463647973470831332010-02-01T11:02:00.010-07:002010-02-01T19:17:53.647-07:00Running Barefoot--Who should?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim1Y74_NZixBBbZAK0vVlHovvxq7CzzT8bfs8e6bt7pnvqgs9O8PD0Zyb6ifzHrNdAY0ghCn9mNdPmJYB6_qU8zYTRxXtBMdIIIOuWHKDZ7GGbZDs9mnWkk2vu-VNYBJpcpu6F5Htf9s4/s1600-h/n630147609_338185_4825.jpg" style="text-decoration: none;"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><span class="Apple-style-span" style="font-family:Georgia, serif;color:#000000;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></span></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim1Y74_NZixBBbZAK0vVlHovvxq7CzzT8bfs8e6bt7pnvqgs9O8PD0Zyb6ifzHrNdAY0ghCn9mNdPmJYB6_qU8zYTRxXtBMdIIIOuWHKDZ7GGbZDs9mnWkk2vu-VNYBJpcpu6F5Htf9s4/s1600-h/n630147609_338185_4825.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim1Y74_NZixBBbZAK0vVlHovvxq7CzzT8bfs8e6bt7pnvqgs9O8PD0Zyb6ifzHrNdAY0ghCn9mNdPmJYB6_qU8zYTRxXtBMdIIIOuWHKDZ7GGbZDs9mnWkk2vu-VNYBJpcpu6F5Htf9s4/s320/n630147609_338185_4825.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5433341248441047954" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 240px; " /></a><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span style="font-family:Helvetica;mso-bidi-font-family:Helvetica;"><span class="Apple-style-span" style="color:#FF0000;">It is safe to say that right now the hot topic in the running world is Barefoot Running. This could be due to the Vibram 5 Fingers, or Newton shoe releases. Or maybe because the book BORN TO RUN, is a good read and talks a lot about the Tarahumara Indians running barefoot. Either way, the question remains, who is it for? Will it fix your injury? Should you run barefoot/minimalist everyday? Will you be better off long term with our without shoes?</span><span class="Apple-style-span" style="color:#FF0000;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Helvetica;mso-bidi-font-family:Helvetica;"><span class="Apple-style-span" style="color:#FF0000;">Since this blog is sponsored by a running shoe store, I thought it best that we look outward to someone who is more 3</span><sup><span class="Apple-style-span" style="color:#FF0000;">rd</span></sup><span class="Apple-style-span" style="color:#FF0000;"> party. While Salt Lake Running Co does, in reality, do our very best to be absolutely honest and not push a bad product on someone, it just seems best to outsource this answer.</span></span></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqGN6Y8YPn26jsDD2tncNDR5mUnXrGrVmYHVHMH7ip1umsXasyDwTcnqAO0bUOYZRqW53YYp1jNkmC5BhkQGkv0W-xFKJugmdBNUQXsTi05NE_IX6GlbL9AMwkLa2EONvoGQHZlxHUGJ0/s1600-h/pageimage_413_72461_0_1.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqGN6Y8YPn26jsDD2tncNDR5mUnXrGrVmYHVHMH7ip1umsXasyDwTcnqAO0bUOYZRqW53YYp1jNkmC5BhkQGkv0W-xFKJugmdBNUQXsTi05NE_IX6GlbL9AMwkLa2EONvoGQHZlxHUGJ0/s320/pageimage_413_72461_0_1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5433341259404707042" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 293px; " /></a><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Helvetica, serif;color:#FF0000;"><br /></span></p><p class="MsoNormal"><span style="font-family:Helvetica;mso-bidi-font-family:Helvetica;"><span class="Apple-style-span" style="color:#FF0000;">The objective opinion is going to come from Bobby McGee, a world class running coach for the last 25 years. No really, this guy is one of the sport’s best. Having coached world record holders, world champions, Olympians, professional triathletes and everyday normal Joe runners like ourselves, he knows his stuff and the BEST part is that he is sponsored by NO ONE! He has no allegiance to any product whatsoever with the exception of his greatest product…his athletes...US!</span><o:p></o:p></span></p> <p class="MsoNormal"><b><span style="font-family:Helvetica;mso-bidi-font-family:Helvetica;"><span class="Apple-style-span" style="color:#FF0000;">Here are some excerpts from a recent post by Bobby on the barefoot running scoop. To check out the full article, click here.</span></span></b><span style="font-family:Helvetica; mso-bidi-font-family:Helvetica;"><span class="Apple-style-span" style="color:#FF0000;"> </span><a href="http://www.bobbysez.blogspot.com/"><span class="Apple-style-span" style="color:#6600CC;">www.bobbysez.blogspot.co</span><span class="Apple-style-span" style="color:#6600CC;">m</span></a><span class="Apple-style-span" style="color:#FF0000;"> Feel free to comment here and/or there on what you think or have experienced.</span><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: 20.0pt;mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><b><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">Can we all run barefoot?</span></span></b></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: 20.0pt;mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><b><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-weight: normal; line-height: normal; "><span class="Apple-style-span" style="font-size:medium;">If we all grew up rurally in regions where there was no concrete or asphalt, or broken glass & shards of various metals lying about, then maybe…</span></span></span></b></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: 20.0pt;mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><b><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-weight: normal; line-height: normal; "><span class="Apple-style-span" style="font-size:medium;">AND</span></span></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">If we all started life using running as a primary mode of transport (together with walking) for EVERYTHING we did & EVERYWHERE we needed to get to, then maybe</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">AND</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">If we all lived in climates where footwear was never a prerequisite demand of our environment, then maybe</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">AND</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">If we all grew up never having the posterior side of our legs shortened by footwear with heels, then maybe</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">AND</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">If we all weigh under 110 pounds if we are female & 130 pounds if we are male, then maybe</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">AND</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">If we all had the time, the structural integrity, the youth, the willingness, the mechanics, the soft tissue, the environment, the guidance, the patience, the support & the understanding, then maybe:</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="Trebuchet MS";mso-bidi-Trebuchet MS"font-family:";"><o:p><span class="Apple-style-span" style="font-weight: bold; "><span class="Apple-style-span" style="font-size:medium;">Who can run benefit from running barefoot some of the time?</span></span></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">I work with the individual running quirks of many world-class athletes & regular athletes. I address each one according to need. Some actually NEED less orthotic, less support, less cushioning. Many have feet that have atrophied & lost critical motion capabilities because of overly restrictive or ill-advised footwear or orthotics. Many can benefit from time spent walking or even some small amount of running barefoot on well cushioned surfaces like grass or synthetic grass surfaces – this will return neuromuscular feel & function; this will teach true elastic-loading & unloading. This will also strengthen critical muscles & tendons in the foot & lower leg. It is a very gradual process & prescribed not because the athlete desires to run barefoot full time, but to heal & enhance their running experience. </span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span class="Apple-style-span" style="font-weight: bold; ">Do the fastest runners in the world run barefoot?</span></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl6PBbV_w2vIxsjUsC3dUIH1Zpu6txlaPVEJI8IaT9r945V4YKAKmbtL492DNUTdZkmdeTSgV6nHbSXotNq9eK70pV6014uAsvoBB2H7TCUaQ4RdWaYRIrsX72T2-DZas23q-YDKiMMiU/s1600-h/42932_w400xh600.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl6PBbV_w2vIxsjUsC3dUIH1Zpu6txlaPVEJI8IaT9r945V4YKAKmbtL492DNUTdZkmdeTSgV6nHbSXotNq9eK70pV6014uAsvoBB2H7TCUaQ4RdWaYRIrsX72T2-DZas23q-YDKiMMiU/s320/42932_w400xh600.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5433341263425790610" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 214px; height: 320px; " /></a><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span class="Apple-style-span" style="font-size:medium;">Only one man has ever won an Olympic marathon barefoot & his name is Abebe Bikile, an Ethiopian who ran 2:15 barefoot because he was such a late entry into the Ethiopian team, </span><b><i><span class="Apple-style-span" style="font-size:medium;">Adidas</span></i></b><span class="Apple-style-span" style="font-size:medium;"> could not find him a pair of shoes that fit – he </span><u><span class="Apple-style-span" style="font-size:medium;">had</span></u><span class="Apple-style-span" style="font-size:medium;"> trained barefoot however. It is interesting to note that his father was a shepherd, so clearly he grew up exactly fulfilling ALL of the above Ifs. He won the next Olympics in 2:12 in </span><b><i><span class="Apple-style-span" style="font-size:medium;">Puma</span></i></b><span class="Apple-style-span" style="font-size:medium;"> shoes. Both the 1st sub 4min South African miler, DeVilliers Lamprecht & Zola Budd ran barefoot & they both told me that eventually their feet gave them so much trouble that they could no longer run (DeVilliers) & that they had to resort to wearing shoes for training & eventually racing as well (Zola).</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><b><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">The forefoot, midfoot, healstrike argument</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></b></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">The greatest runner of all, Haile Gebrselassie, realized after being badly beaten in the London Marathon with a time of 2:06, that he would have to forego his habit of running on his forefeet, he would have to lower his heel to the surface to compete against the world’s best. He now runs the marathon 3 minutes faster! He has run in </span><b><i><span class="Apple-style-span" style="font-size:medium;">Adidas</span></i></b><span class="Apple-style-span" style="font-size:medium;"> shoes his entire career.</span><span class="Apple-style-span" style="font-family:Georgia, serif;"><b><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">Many of the world’s greatest runners are heel strikers <span class="Apple-style-span" style="color:#CC0000;">(look at above picture of Haile)</span></span></span></b><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;"> – having these athletes switch to barefoot running would no doubt destroy them – </span></span></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><b><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">As a whole, we need shoes to survive the hostility of running</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></b></p> <p class="MsoNormal"><span style=" mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">Before footwear became as advanced as it did, distance running was reserved for only a small select group of men & school children participating in track…</span><b><span class="Apple-style-span" style="font-size:medium;">HAD IT NOT BEEN FOR THE ADVENT OF THE MODERN RUNNING SHOE, DISTANCE RUNNING AS WE KNOW IT TODAY, A SPORT OF HEALTH, FITNESS & HEROIC PARTICIPATION WOULD NOT HAVE BEEN ACCESSIBLE TO THE MASSES. IT WOULD HAVE REMAINED A SPORT FOR A SMALL COMMUNITY BLESSED WITH THE PHYSIOLOGY & MECHANICS OF A BORDER COLLIE. THE LUNATIC FRINGE WHO NOW SO IRRESPONSIBLY & VEHEMENTLY VILIFY RUNNING SHOES WOULD HAVE US RETURN TO THOSE DAYS WHEN NONE BUT A FEW MECHANICALLY BLESSED INDIVIDUALS WOULD HAVE ACCESS TO A SPORT THAT SAVES & ENHANCES THE LIVES OF MILLIONS.</span></b></span></p> <p class="MsoNormal"><b><span style="mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">THANK.YOU. BOBBY!! </span></span></b><span style=" mso-bidi-Trebuchet MS"font-family:";"><span class="Apple-style-span" style="font-size:medium;">We appreciate people like Bobby McGee sharing their opinion that is formed in their quest to not only keep us all running, but to help us run faster!</span></span><span style="font-family:Helvetica; mso-bidi-font-family:Helvetica;"><o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Helvetica;mso-bidi-font-family:Helvetica;">Here is a great closing quotation emailed to our staff by Travis. It is from the book Born to Run where YES! Even Christopher McDougal confesses that it is not complete heresy to run WITH shoes. <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Helvetica;mso-bidi-font-family:Helvetica;">“Check out their feet," said Eric. Even though Scott [Jurek] was in the Brooks trail shoe he'd helped design and Caballo was in sandals, they both skimmed their feet over the ground just the way [Barefoot] Ted did in his bare feet, their foot strikes in perfect sync. It was like watching a team of Lipizzaner stallions circle the show ring." - <i>Born to Run </i>p. 190.</span></p> <!--EndFragment-->Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com11tag:blogger.com,1999:blog-1038662143643668051.post-4361116450615174722010-01-25T09:41:00.003-07:002010-01-25T10:03:48.110-07:00pHinding nutritional balance<b><a href="http://www.rockymtnrunning.com/"><span class="Apple-style-span" style="color:#6600CC;">As published in the Jan 2010 first issue of Rocky Mountain Running and Triathlon. </span></a></b><div><b><br /></b></div><div><div>Calories in versus calories out. That is usually the first thing that comes to mind when athletes go about changing their daily eating habits for the better. Sometimes one might even go a little farther in order to perform better and think about how much protein they should be eating, or healthier fats, or the glycemic index of carbohydrates. It is true that being aware of how protein, fats and carbs affect your health and performance is good place to start.<span style="mso-spacerun: yes"> </span>But, believe it or not, there is even a deeper level of nutrition knowledge. <span style="mso-spacerun: yes"> </span>This next level of choosing food wisely lies in one’s understanding of how food affects the pH of your body’s fluids.<br /> <p class="MsoNormal">pH is the measure of hydrogen ions concentrations in the body.<span style="mso-spacerun: yes"> </span>What is the big deal about hydrogen ions? Well, too many hydrogen ions released during intense aerobic/anaerobic exercise are what cause the acidic burn in the muscle tissue, not lactic acid. The memory of that feeling brings a tear to the eye, doesn’t it? So if an acidic state of muscle tissue causes that kind of discomfort, then what about too many hydrogen ions in your body fluids like saliva, blood and urine? A big ouch on internal health, for sure! And where do many of these acidic ions come from? FOOD!</p> <p class="MsoNormal">Understand that the body is trying to remain in an alkaline state of around 7.35-7.45 on the pH scale with muscle tissue being slightly lower.<span style="mso-spacerun: yes"> </span>If you eat in such a way to throw that out of balance on a daily basis then you end up with an environment that breeds sickness, not health.<span style="mso-spacerun: yes"> </span>You can relate this to adjusting soil in order to grow food in or adjusting water conditions to keep fish alive in. If your body’s fluids are not adjusted to the right pH, then the acidic environment is a great place to grow things you don’t want like yeast, fungus, bacteria and viruses. It is also a place where you perpetuate inflammatory condition like arthritis, create heartburn and replicate irregular cells (cancer.) Lastly, because the body seeks for an alkaline state in order to stay pH balanced, an acidic environment will rob the bones of calcium (and other minerals) and rob the muscles of nitrogen to try to correct the pH. This ends up being a MAJOR cause of osteoporosis and some muscle tissue loss.<span style="mso-spacerun: yes"> </span>So, even if you supplement with calcium and magnesium, but eat acidic foods, all your efforts go to waste as your body steals those minerals from the bone to neutralize the extra acid in the body. <span style="mso-spacerun: yes"> </span>Robin Hood would just not approve of and will not fight for that kind of transfer of bodily wealth!</p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFvixbo-fVTW3YF-vrg9wXKzEJ_cVgIc96zK3lhrz77pWKWxHpzAlGGllikf0JOVDuWdcBMYmX6qZh45O_3gcLzG13KMP6DSV3LbahGJH7zk8DqH_O-0cg7fvMhGusBKF6T8LRsqzn_O8/s1600-h/0001CQ.jpeg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFvixbo-fVTW3YF-vrg9wXKzEJ_cVgIc96zK3lhrz77pWKWxHpzAlGGllikf0JOVDuWdcBMYmX6qZh45O_3gcLzG13KMP6DSV3LbahGJH7zk8DqH_O-0cg7fvMhGusBKF6T8LRsqzn_O8/s320/0001CQ.jpeg" border="0" alt="" id="BLOGGER_PHOTO_ID_5430722377419392194" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 247px; height: 320px; " /></a><p class="MsoNormal">Thanks to nature, you do have a quiver full of flaming arrows to fight off excessive Hydrogen ions.<span style="mso-spacerun: yes"> </span>There are many foods that, when eaten, leave an alkaline ash. That means that they sponge up and remove the acids. <span style="mso-spacerun: yes"> </span>I am sure you can guess what kinds of foods these might be. And you are right if you guessed produce.<span style="mso-spacerun: yes"> </span>Yep, produce is the biggest provider of alkaline minerals. Does that mean you should only eat produce? If you are looking for optimal health and performance, then NO.WAY! The human body still has a need for a small amount of neutral and acidic foods.<span style="mso-spacerun: yes"> </span>The trick is to eat about 75% of the volume of food you eat in alkaline foods and the other 25% acidic. So that 25%, remember this is by volume, is where your high quality, lean proteins fit in as well as good oils and small amounts of whole grain on occasion.<span style="mso-spacerun: yes"> </span>Remember that is all about balance so being too extreme with acidic or alkaline food causes a problem. </p> <p class="MsoNormal">So how does this look on a daily eating plan? Well, starting off the day with a protein shake (Whey protein is alkaline by the way) that has fruit and flax oil in it is great. If your blender is broken, then heat up water and mix your protein and oil in the water while eating your piece of fruit on the side.<span style="mso-spacerun: yes"> </span>Or fruit alongside a quick scrambled egg dish cooked on medium heat with lots of veggies like onion, spinach, tomato, broccoli or whatever you have. Any scrambled egg dish can be prepared ahead of time and reheated in the microwave too.<span style="mso-spacerun: yes"> </span>Lunch and dinner should center around servings of lean protein combined with lots of raw/lightly steamed vegetables. A big fat dark green salad with all kinds of chopped veggies and a homemade dressing is the best! You can add fruit and nuts to this salad for a gourmet treat. Aim for one of these alkaline feasts a day (see recipe article in this edition). Snacks can be in the form of protein shakes, raw veggies dipped in homemade dressing or fruit and nuts.</p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBxmGjRQbeGZbZyDuRcufAyQeLtuqvzv0ijnIP5XFlED4U4A-nqW43UjePF-Li2ajYBkioyagUxJCVhvGrwxiQoi-Gds2pD_Z6PsrK4fYAeYE5cCdHVvJ1G9IS6OrG4N91J3nzYv_JoOA/s1600-h/0001Ww.jpeg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBxmGjRQbeGZbZyDuRcufAyQeLtuqvzv0ijnIP5XFlED4U4A-nqW43UjePF-Li2ajYBkioyagUxJCVhvGrwxiQoi-Gds2pD_Z6PsrK4fYAeYE5cCdHVvJ1G9IS6OrG4N91J3nzYv_JoOA/s320/0001Ww.jpeg" border="0" alt="" id="BLOGGER_PHOTO_ID_5430722364189003282" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 247px; height: 320px; " /></a><p class="MsoNormal">Alkaline liquids exist also. Some people make a habit out of waking up and drinking a glass of water with a little bit of lemon or lime squeezed in. That may sound counterintuitive since citrus fruit is considered acidic. Well, before digestion it is acidic, but by the time it hits the blood stream it leaves an alkaline ash. Crazy but true. <span style="mso-spacerun: yes"> </span>Any “green drink” or freshly made vegetable juice will be great.<span style="mso-spacerun: yes"> </span>And mixing the vitamin packets called EmergnC in water will also alkalize. It is really nice to use any of the above drink ideas in combination with a meal that you know is probably too acidic. At least, you can help neutralize the damage. Well, except for downing your typical can of soda. It takes 25 glasses of alkaline water to neutralize that! </p> <p class="MsoNormal">But, what about post-workout drinks? <span style="mso-spacerun: yes"> </span>I mean it seems pretty logical that you finish workouts in an acidic state.<span style="mso-spacerun: yes"> </span>Actually any stress on the body, including emotional stress causes acidity.<span style="mso-spacerun: yes"> </span>Unfortunately commercial replenishment drinks will be acidic, so some athletes choose to make another protein shake and add fresh squeezed juice, honey or some carbo pro in order to get enough post workout carbs. <span style="mso-spacerun: yes"> </span>Or slamming some “green drink” alongside the commercial product can help.</p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs2MWDRpculAmI900vtsANXm38WRl942u84OEfFD61cWg2G3LgMA2wWZBbTkmmVgPYdb1JyJmLTYM6KMXMH8N_GLqjFU9abb3IY-4uXpirhvN0dMyoSqFZ7m3Nc0mSmqRcEJuq0yoQ8Ic/s1600-h/0001QT.jpeg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs2MWDRpculAmI900vtsANXm38WRl942u84OEfFD61cWg2G3LgMA2wWZBbTkmmVgPYdb1JyJmLTYM6KMXMH8N_GLqjFU9abb3IY-4uXpirhvN0dMyoSqFZ7m3Nc0mSmqRcEJuq0yoQ8Ic/s320/0001QT.jpeg" border="0" alt="" id="BLOGGER_PHOTO_ID_5430722358929444082" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 247px; height: 320px; " /></a><p class="MsoNormal">I am sure that I didn’t surprise you that Nature’s foods are mostly alkaline.<span style="mso-spacerun: yes"> </span>Knowing this should help any athlete in making deeper commitments to eating whole food with a strong emphasis on produce at each meal. <span style="mso-spacerun: yes"> </span>Just remember too, that the act of training causes extra imbalances and a whole lot of destruction cellularly. If you want the best chance at recovery, a stronger immune system, low levels of inflammation and a body free of disease, then think alkaline! </p><p class="MsoNormal">T<b>hese way cool charts are from</b><b> </b><a href="http://www.coryholly.com"><span class="Apple-style-span" style="color:#6600CC;"><b>www.coryholly.com</b></span></a><b>. Lots of great articles in the article section!</b></p> <!--EndFragment--> </div></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1tag:blogger.com,1999:blog-1038662143643668051.post-80934085403619550002010-01-19T21:56:00.004-07:002010-01-19T22:51:59.300-07:00Hills, the uphill battle.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnUoADyVxvvpOiGfovMdKSq8d9dcpYkeB9V5QepI2w_iwexhyphenhyphenLLr5mcxOFVRjRae08qLD3CjdjmBan7Cf1JiZ8Fmysk0T-N3gG1FTdUCfrGe6gIgtQIvsI65_cIq9dpBg0rrFFdblMskA/s1600-h/running-up-hill.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 220px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnUoADyVxvvpOiGfovMdKSq8d9dcpYkeB9V5QepI2w_iwexhyphenhyphenLLr5mcxOFVRjRae08qLD3CjdjmBan7Cf1JiZ8Fmysk0T-N3gG1FTdUCfrGe6gIgtQIvsI65_cIq9dpBg0rrFFdblMskA/s320/running-up-hill.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5428694824936852594" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTX3DWLey9Fe0aVqudz-Ffje2lgo5gi1pL1wb0L-OVd4Pe1_gjE8pYTTGUkshRheyzY4cGxJERLn2VybCrL300R7F6ciN6ud4vHyR0i_5cYGHSTnK3zp_M_P-VEJlQ_i1GZ9Nga9V6Syw/s1600-h/RWHillRunning250x202.gif"></a>I think that most people are aware that here is Utah, we are not hurting for hills to run. Yet, the question still remains, "Should I run hills in training? If so, how much, what pace, how steep, how often?" It is clear that some of you who run have no choice but to run hills based on where you live or work. In a nutshell, hills are good. Actually, hills play a vital role in run training especially if you don't spend much time in the weight room. But, just like any other part of training, too much or incorrect application can backfire. But, it is time to clear up a couple things so that everyone can use those hills their advantage in their quest for fitness and faster times. Here are two important uses of hill.<div><br /></div><div><b><br /></b></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgexbardRth6YKRm4lE_xgTxcjzTDJq15sN1yWOTtY8_57BUupgKWr2xpVWZRtHPYCgBsopZG_Zr5P2I1qS-eTASR1YcFaMa7R5LZRfYwg8qOrNwv3lxl15dy2pephSGNTj8w9KHs7GBEY/s1600-h/IMAGE0025.JPG.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgexbardRth6YKRm4lE_xgTxcjzTDJq15sN1yWOTtY8_57BUupgKWr2xpVWZRtHPYCgBsopZG_Zr5P2I1qS-eTASR1YcFaMa7R5LZRfYwg8qOrNwv3lxl15dy2pephSGNTj8w9KHs7GBEY/s320/IMAGE0025.JPG.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5428694835723740146" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 246px; " /></a><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b>Long Slow Hills</b></div><div><b><br /></b></div><div><b>Purpose:</b></div><div>To build strength.</div><div><b><br /></b></div><div><b>Speed:</b></div><div>Keep this kind of workout as close to conversation pace as possible. It is okay to keep it slow. The goal is to do about 30 minutes worth of going up during a 60-90 minute long run. The only time to consider running this hard is if you are substituting a hard flat tempo day with this hill workout. </div><div><b><br /></b></div><div><b>Steepness:</b></div><div>You will, no doubt, come across different grades of steepness when you run that long. That is just fine, but the most productive hills are still shallow enough to run up. When it is too steep for too long, then the difficulty gets in the way of the run specific strength work. It is common knowledge that there are some hills that you can power walk faster than you can run, but stay disciplined! You are trying to train your run specific muscle groups so keep running and mix those tougher hills in with some that are more moderate in grade. </div><div><br /></div><div><b>When and how often?</b></div><div>Doing this kind of workout once a week pretty much all year is a great idea. Doing this one too often will be too taxing though so more is not always better here. If your legs start feeling heavy all the time then that is an indicator of too much. On the other hand, the only times to let it go completely would be during recovery periods before your most important races/events or during that initial off season period where you are trying to really kick back and relax. </div><div><b><br /></b></div><div><b>Considerations:</b><b> </b></div><div>In the summer, when the trails are wide open and lead upward straight into the blue Utah sky, it is easy to find enough long hills for this workout. You might have to be more creative when most of those trails are inaccesible in winter, but don't give up because winter is a perfect time to run long hills. If you are an ultra distance trail runner, then you obviously will walk more of those uphills than stated above and just flat out be doing them more often and for longer. </div><div><br /></div><div>Also,<b>when on trails</b>, take the opportunity to really run fast down the hill where possible. Make sure to read this blog article on<a href="http://saltlakerunning.blogspot.com/2009/08/downhill-running.html"><span class="Apple-style-span" style="color:#6600CC;"> downhill running</span></a></div><div><span class="Apple-style-span" style="color:#6600CC;"><br /></span></div><div><b><br /></b></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTX3DWLey9Fe0aVqudz-Ffje2lgo5gi1pL1wb0L-OVd4Pe1_gjE8pYTTGUkshRheyzY4cGxJERLn2VybCrL300R7F6ciN6ud4vHyR0i_5cYGHSTnK3zp_M_P-VEJlQ_i1GZ9Nga9V6Syw/s1600-h/RWHillRunning250x202.gif"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTX3DWLey9Fe0aVqudz-Ffje2lgo5gi1pL1wb0L-OVd4Pe1_gjE8pYTTGUkshRheyzY4cGxJERLn2VybCrL300R7F6ciN6ud4vHyR0i_5cYGHSTnK3zp_M_P-VEJlQ_i1GZ9Nga9V6Syw/s320/RWHillRunning250x202.gif" border="0" alt="" id="BLOGGER_PHOTO_ID_5428694817922281074" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 250px; height: 202px; " /></a><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b><br /></b></div><div><b>Short Fast Hills</b></div><div><b><br /></b></div><div><b>Purpose:</b></div><div>To build speed, strength and power</div><div><br /></div><div><b>Speed: </b></div><div>5-10 fast Sprints of 15-30 seconds long with a walk down as rest.</div><div><br /></div><div><b>Steepness</b><b>: </b></div><div>Very steep! Like the kind of steep that you really could power walk faster.</div><div><br /></div><div><b>When and how often: </b></div><div>This is a great workout to do throughout the year. Some people will throw in 5 or so hill sprints at the end of a 60-90 run to stimulate the fast twitch fibers. Another place to put it is after doing some once a week short sprints on a track when you are already working on your fast twitch fibers (you could even use stadium stairs for this if they are a long enough set). If you do this, then shorten your speedwork session a bit. If you want to know more about a speed session, read this <span class="Apple-style-span" style="color:#6600CC;"><a href="http://saltlakerunning.blogspot.com/2009/02/if-you-want-to-run-faster-then-run.html"><span class="Apple-style-span" style="color:#6600CC;">speedwork post</span></a>. </span>And there are those who like to use this workout just towards the end of race prep period to sharpen the saw so to speak. Either way, once a week IS PLENTY!!</div><div><br /></div><div><span class="Apple-style-span" style="color:#6600CC;"> </span></div><div><b>Considerations:</b></div><div>Always take plenty of rest in between these sprints by walking down the hill. You should start the next one only when you feel recovered. If your legs are a bit tired, then do less. These are a bit tougher to do on a rough trail. You will want good footing for sure. </div><div><br /></div><div>So there are some ideas on how to use hills to your advantage. Hills are great to build strength, speed and power. Happy climbing!</div><div><br /></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com0tag:blogger.com,1999:blog-1038662143643668051.post-8466803159791701382010-01-11T09:33:00.005-07:002010-01-11T13:27:24.549-07:00Trim to Fit Orthotics, Heaven Sent Pain Relievers or Glorified Sock Liners?By Seth Wold:<br /><p class="MsoNormal"><b>The blessings of being young</b>.</p><p class="MsoNormal">After running throughout my high school and college years without orthotic support I was pretty confident that my musculoskeletal system was in great alignment.<span style=""> </span>I had been fortunate enough to have very few injuries and my feet felt OK at the end of my workouts.<span style=""> </span>Then I began working at the Salt Lake Running Company.<span style=""> </span>I was trained by my fellow staff members on a variety of topics, including trim to fit orthotics, aka-inserts.<span style=""> </span>I tried each one on, but I didn’t feel like I needed any of them to help my run, after all I had just won the first marathon I competed in.<span style=""> </span></p> <p class="MsoNormal"><b>The years catch up</b></p><p class="MsoNormal">After working at the running company, I was amazed how many of the customers absolutely loved their inserts and attributed their great health to the orthotics.<span style=""> </span>I thought, "well I know the orthotics work for everyone who pronates, but I am a neutral runner.<span style=""> " </span>Then my battle with IT Band syndrome heated up again.<span style=""> </span>I was icing it, massaging it, stretching it (only after my muscles were warm) and strengthening it just as I had in high school and college.<span style=""> </span>For a decade I thought that having an inflamed IT Band is just part of being a distance runner and that every once in a while it is bound to flare up and hurt horribly.<span style=""> </span><span style=""> </span>But this time the IT Band just wasn’t healing quickly enough.<span style=""> </span>I would have to stop and massage the IT Band on any run over 6 miles long and when I returned home I could hardly bend my knee without a pain shooting up my leg.<span style=""> </span><span style=""><span style=""> </span><span style=""> </span></span></p><p class="MsoNormal"><span style=""><b>Simple Relief in "over the counter" orthotic inserts!</b><span style=""> </span><span style=""> </span></span></p> <p class="MsoNormal"><br /></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb3gscU2C0qPS28HKX2xN3EwiqYL56-y9pXzX0gD21WhVJdvlZoRln-nzTWjxrUHmbotYirQGz_uL1-dZUs5GpTafjy4-Gaf1wUD_tE1iooetgtiPLq9dhmwokVf5OayrVdnWVvcOGwRs/s1600-h/superfeet.png"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb3gscU2C0qPS28HKX2xN3EwiqYL56-y9pXzX0gD21WhVJdvlZoRln-nzTWjxrUHmbotYirQGz_uL1-dZUs5GpTafjy4-Gaf1wUD_tE1iooetgtiPLq9dhmwokVf5OayrVdnWVvcOGwRs/s320/superfeet.png" alt="" id="BLOGGER_PHOTO_ID_5425526239070006914" style="margin: 0px 10px 10px 0px; float: left; cursor: pointer; width: 320px; height: 223px;" border="0" /></a><p class="MsoNormal">I got desperate. I tried a trim to fit Green Superfeet orthotic insert in my running shoes and a Powerstep Pinnacle orthotic insert in my work shoes.<span style=""> </span>The Full Volume arch on the Powerstep felt best for my foot while walking/standing, while the Green Superfeet’s wide heel cup fit great on my foot while running.<span style=""> </span>I decided to take the insert out on a 16 mile run, the longest run I had run in months of training.<span style=""> </span>I didn’t hurt!<span style=""> </span>I thought, "Well maybe I was just on top of it today, but after the run it is bound to kill."<span style=""> </span>To my surprise, my knee post-run felt better than it did before the run.<span style=""> </span>I continued with the icing, massage, and stretching routine, and my knee began to heal more quickly than it ever had in college. <span style=""> </span>I learned that runners shouldn’t have terrible pain while running, huh imagine that.<span style=""> </span><span style=""> </span>Suddenly I realized how much trim to fit orthotics/inserts benefit every runner, whether they pronate, supinate, or run with a neutral gate.<span style=""> </span></p> <p class="MsoNormal"><b>The economic no-brainer</b></p><p class="MsoNormal">Why "over the counter" trim to fit orthotics? The price of custom orthotics can range from $200-$1000+ while the trim to fit orthotic inserts range from $20-$45.<span style=""> </span><span style=""> </span>Custom orthotics are great, but they wear out just like the trim to fit orthotics.<span style=""> </span>Also the trim to fit orthotics carried at the Salt Lake Running Company are made with polypropylene semi-flexible plastic that gives proper support to the heel and ankle while allowing the foot and ankle to naturally absorb the shock caused by running.</p> <p class="MsoNormal"><b>Why doesn't every shoe have these kinds of orthotic inserts?</b></p><span class="Apple-style-span" style="color: rgb(0, 0, 238);"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsIyvhhUzaEwWbxYm4wgroQZ4Vq5a5VGz_hGI7wJUk5XhgWQ0FYhzN1CxVXhQGP6PNk1Rm9KKDeNy6kTdNTOUDgsZcUQX6FGfCoV4ieuBn6onFi4vGJQm_HQMvf60mrusV0ZDonFVl3VE/s320/powerstep.png" alt="" id="BLOGGER_PHOTO_ID_5425526236157729218" style="margin: 0px 10px 10px 0px; float: left; cursor: pointer; width: 314px; height: 236px;" border="0" /></span><p class="MsoNormal">Why don’t my awesome running shoes already have an orthotic built in?<span style=""> </span>The insole of the shoe, where the orthotic is placed, is a sock liner (Low density EVA cushion which is there to cover the seams and give a plush initial feel to the shoe during the try on process).<span style=""> </span>If Saucony was to incorporate an orthotic insert into the midsole of the Progrid Ride, then only neutral people who like the Saucony Progrid Ride already and whose feet were shaped like the orthotic would like the shoe.<span style=""> </span>Then Saucony would have to produce ten different versions of the Saucony Progrid Ride to fit their customer’s needs.<span style=""> </span>This would be way too many shoes for us to carry, so they instead make great running shoes with removable sockliners so that each customer can choose the most comfortable, best fitting orthotics to place in their great running shoes.<span style=""> </span></p> <p class="MsoNormal"><b>Cushioned orthotic inserts</b></p><p class="MsoNormal">Are there any cushioned orthotics?<span style=""> </span>Yes, the Montrail Enduro-Sole and Powerstep Pinnacle orthotics are both covered with a softer material which helps them feel softer underfoot.<span style=""> </span>Althouth Superfeet, Downunders, and Powerstep Original feel more firm initially, they<span style=""> </span>also offer great cushioning with high density EVA or similar materials.<span style=""> </span>The best cushioning for running is actually built into each of our heels.<span style=""> </span>The heel when properly fitted into an orthotic will be cupped causing the fat to remain under the heel bone during your runs.<span style=""> </span>This offers the best cushioning and any of the trim to fit Orthotics at the Salt Lake Running Company will have this fit when properly matched up to each person.<span style=""> </span></p> <p class="MsoNormal"><b>Experiment of one</b></p><p class="MsoNormal">If you are, like I was, a skeptic on the benefits of "over the counter" orthotic inserts, I encourage you to give them a try for 30 days.<span style=""> </span>You will then be able to say for yourself how the orthotics felt to you.<span style=""> If they work for you, then that will mean many years of far less injuries and happy running. So make sure to give them an initial try next time you're in for some new shoes</span>.<span style=""> </span>And don’t forget to enjoy Running.<span style=""> </span></p><p class="MsoNormal"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">AMEN SETH!!! I know lots of people who swear by the orthotic inserts, including me. Similar story. I ran for about 12 years with lower leg pain and constant low grade shin splints(that were sometimes not so low grade) before trying a pair of these. All my lower leg pain and shin splints went away quickly and has NEVER returned for the last 12-13 YEARS. Three cheers for orthotic inserts!</span></p><p class="MsoNormal"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">Deb out!</span></p> <!--EndFragment-->Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com2tag:blogger.com,1999:blog-1038662143643668051.post-36806407670469617452009-12-28T10:09:00.002-07:002009-12-28T10:52:08.385-07:00SLRC Christmas Party Surfing video<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dy9datcYRKV-pUCkxpw7p9kIHmGEWVQd46vIvsxBCZ3Ta2KufcYvXpm_Ztq-nByKjkRd80pappZby03pnCw2Q' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1tag:blogger.com,1999:blog-1038662143643668051.post-51748015629402880192009-12-21T11:24:00.006-07:002009-12-21T12:49:59.570-07:00Giving old shoes a new lifeYeah you're probably hoping this post is about being able to run another 500 miles on your old,worn out, compressed shoes. Hmmm....sorry I can not tell a lie. But, I can say that your old shoes can be given a run at a new life with a person who doesn't have shoes to begin with. For many years we have asked for your old shoes which we then donated locally. <div><br /></div><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR1Oe8wglbixiRaQyhu6og3v0FILwkwfZXyXOAwnE3tyKNPXkXXGlx_JR9_2SStVhRjGwFZxxx3Rcnll_pmx_sgC42cGAfd4iLmFEe4Z3mtR_IAADN3pkOodShaqJDEP5_mXh2N-y7HvQ/s320/IMG_0205.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5417777172149117954" /><div>Well, in the last couple of years we have been shipping them to central Mexico to a town called Casas Grandes. This is a special place for Guy and I and the rest of the Perry family. In 1999, we adopted our newborn son, Jansen, from Mexico. Jansen's birth family is from this small town. Last summer, the summer of 2008, we took a trip as a family to this town. We knew going into it that this would not be a touristy town in any way. Yet, we were excited to connect with the people who lived there, take life at a much slower pace and help where we could. </div><div><br /></div><div>We were lucky enough to be put in contact with the Ed and Gayle Whetten before we arrived to set up doing some volunteer time at a school for the handicap that they started and now run. During our 10 day stay, the reality of what poverty does to people was painfully unavoidable. It was heartbraking to watch good people not be able to get the help they need. Although, on the other hand, it was equally inspiring to watch people like Ed and Gayle put their whole souls into lifting these people out of desperate times. The Whetton's have not only spent years helping the handicap children go to school, but have also been running a medical clinic that gives much needed medical help to all kinds of people in need. Completely unbelievable and humbling to watch how the Whetten's spend their lives only in the service of others.</div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYcxmMsEngM5s345cNyBIZOr6kvUrBC-SXXaDTORuHXlKA5gd4qeUHH7d-30xo3CU9Mzk8aETCe1uEvFrbTlbQ5hQW97oiygaC8viN1wsRexWKZ8Jv25TK6OaczrkFAbWs1bU3dHmzPqU/s1600-h/donated+shoes.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYcxmMsEngM5s345cNyBIZOr6kvUrBC-SXXaDTORuHXlKA5gd4qeUHH7d-30xo3CU9Mzk8aETCe1uEvFrbTlbQ5hQW97oiygaC8viN1wsRexWKZ8Jv25TK6OaczrkFAbWs1bU3dHmzPqU/s320/donated+shoes.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5417778061672980306" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 240px; " /></a><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>So, after that experience, which really did change all of the Perry's on one level or another. We committed to trying to do our part as we now feel even more emotionally connected to this </div><div>small town that gave us our son. The Whetton's said that any shoes we could send would be a blessing so we promptly started sending them to Casas Grandes. We had no idea how much good they would do. (Read one of Gayle's emails below) </div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold; ">Now that the everyone at SLRC has become a part of this shoe resurrection legacy, we hope that more of you will too. Next time you drop in, bring us your old shoes. Any old shoes will do, not just running shoes. We promise to make sure that they live out the remainder of their days on the soles of someone who will really wear them out!</span></div><div><br /></div><div><span class="Apple-style-span" style="color:#CC0000;"><b>THE SMILES THAT OLD SHOES BRING</b> -- An email from Gayle Whetton</span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHjwhEUaqk-8PyJzRGuX4QdZYS0_qWO_5qBpswvo_tP2_MM-SO-b-dH_iWuoM5euKdIpeZSjEV8n5de3HOhJ8azUNVzV3RE0B8nwtMwg6FP7DlMXSLnUD8AP0Nn3vRoazh9ORWuWTe_po/s320/P8110126.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5417775092114960322" /><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;">"our association was established in 1993 by a group of parents with handicapped children. The group has grown from five families meeting to have a little fun together to a school and medical clinic that has helped several thousand people over the years. Our school "La Gaviota" (it means seagull in Spanish) has an enrollment of over fifty children under the age of 18 and twenty seven young adults. The children attend in the mornings and the adults in the afternoon. We do not charge for our services and depend on donations and volunteers to make our program work. We have 5 paid employees (2 teachers, 2 teachers' aids and a secretary) and a physical therapist that is paid a minimal amount to supervise group therapy sessions with the mothers and children. The children that attend our school are integrated into the regular school system whenever possible but many are with us for their entire lives.</span></div><div><span class="Apple-style-span" style="color:#CC0000;"> </span></div><div><span class="Apple-style-span" style="color:#CC0000;"><span class="Apple-style-span" style="font-family:Georgia, serif;"><br /></span></span></div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZd2lMm2wEtPKaK6fLhGvhaHs2LW7WNhj2o3HjxYC-flhmU_oQ3szMzECFqv4ByDTMhbZNloUhhcDggfxpj0aKYSBT_mFfKHiOAq5ykk2BTUrcIyarY_mPbEMZPAamA4nXzbmDJiSOkTk/s320/P4270168.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5417775093189259186" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 240px; " /><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;">We have a medical clinic that provides dental, orthopedic, plastic surgery, dermatology, opthalmology and audiology services to persons that are financially or medically challenged as well as the families that belong to the association. The donated shoes have been an ongoing source of help for our people. First, everyone that attends the school (parents and children) have good shoes, then the shoes are sold to high school and college students mostly, for a very reasonable price. The money generated is used to pay electric and heating costs for the Center, gasoline for the vans, and has helped with two special projects this year.Our school hosted the regional Special Olympics this last summer that included feeding and housing the 10 participating schools. Money from the sale of the shoes helped cover some of the costs.</span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"> </span></div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiUPwGJGPUyLtk8CS_PMqcdCTGQo3WC-1fFPsZAEh3_J-HJaAn83I_NsdJ3UfvQNdpNtESP8DPIzmLRY2XtPZ175TJquEQox3AXz7o10VOQpRYGmG9taPhdwHCzG8Nc18uzhYMLpiaTGs/s320/P8110128.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5417775085362321234" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 318px; height: 207px; " /><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color: rgb(204, 0, 0); ">The second project was a plastic surgery clinic...our first in our newly registered operating room. Funds from the shoe sales helped buy the medical supplies necessary for the surgeries. One of the special patients was a little three-year old girl that had been badly burned. We also corrected 3 cleft lips and a deformed nose. We are attaching 2 photos of the little girl and a picture of one of the babies that had corrective surgery.</span></div><div><span class="Apple-style-span" style="color:#CC0000;"> </span></div><div><span class="Apple-style-span" style="color:#CC0000;">The distribution and sale of the shoes is an incredible resource for us. The parents are able to get involved cleaning and selling the shoes (it </span></div><div><span class="Apple-style-span" style="color:#CC0000;">makes them feel that they are contributing towards their child's education and services). </span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;">The funds help cover our operating expenses as well as special needs...such as supplies for the operating room. We cannot adequately express what a blessing it has been to wonder how we are going to pay for something and find a case (or 4) of </span></div><div><span class="Apple-style-span" style="color:#CC0000;">shoes waiting for us in El Paso.</span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><span class="Apple-style-span" style="color: rgb(0, 0, 0); font-family:Helvetica;"><div><span class="Apple-style-span" style="color:#CC0000;">You can also see more about us on our blog at:</span></div><div><a href="http://laborofloveinmexico.blogspot.com/"><span class="Apple-style-span" style="color:#6600CC;">laborofloveinmexico.blogspot.com</span></a><span class="Apple-style-span" style="color:#6600CC;"> </span><span class="Apple-style-span" style="color:#CC0000;"> It is a little out of date but it gives a good history of things that we are doing.</span></div></span></span></div></span></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1tag:blogger.com,1999:blog-1038662143643668051.post-60336693426115163052009-12-14T11:56:00.003-07:002009-12-14T12:10:44.971-07:00Top 5 Winter Running Tips by SLRC staff<!--StartFragment--> <!--StartFragment--> <!--StartFragment--> <p class="MsoNormal"><span class="Apple-style-span" style=" color: rgb(204, 0, 0); font-weight: bold; font-family:Arial, serif;">After Reading the following Top 5 Winter Running Tips from most of our employees. Can you pick out what the #1 most common tip is?</span></p><p class="MsoNormal"><span style="font-family:Arial;"><b>Mike’s tips</b><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">1) When it is windy, start your run against the wind and have it to your back when you return<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">2) Stay hydrated<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">3) Wear Smartwool socks<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">4) Wear reflective gear (lights, vest, etc) Be seen!!!!<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Arial;mso-bidi-font-family:Helvetica;">5) Realize you are ahead of most when you train in the winter.</span><span style="font-family:Arial;"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;"><b>Amanda’s Tips</b><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">1. <b>Don't worry about your feet getting wet.</b> If you have good socks they won't and if they do you won't notice. If you do notice, you should go faster. <o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">2. <b>Dress warmly throughout the day</b>. If you are cold just doing the day to day stuff, you won't want to go run outside in the cold. <o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">3. <b>I</b><b>f your shoes are wet from the previous day's run open them up,</b> pull the liner out a little and stuff some newspaper in there. <o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">4. <b>Remember to drink lots of water</b> throughout the day.<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">5. <b>Get some nice running underwear</b>. It makes a big difference to be warm on your bum.</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><b>Brandon’s Tips</b><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">1 Running partner to complain with<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">2 Smart Wool socks<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">3 Sport Hill infuzion gloves<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">4 Sport Hill wind protection underwear<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Arial;mso-bidi-font-family:Helvetica;">5 Pipeline trail-the snow is packed down and the scenery is pretty darn nice<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;"><b>Scott’s Tips</b><o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Arial;mso-bidi-font-family:Helvetica;">1. <b>Continue to drink and eat gels. </b>Even though it's cold outside, you still sweat. Also your body has to work harder in the winter to stay warm, so your energy demands are actually higher during a run, especially during long runs. I like to fill my water bottle up with warm water to start out with. Drinking ice cold water or frozen water isn't easy.</span><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;"><o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Arial;mso-bidi-font-family:Helvetica;">2. <b>Yaktrax rock.</b> Use them on packed snow for good traction or during a snow storms. Not great on pure ice, or hard surfaces though. Running with them is much easier than not in many situations, and it's safer.</span><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">3.<b> Be aware that if you are running outside for the first time, it will be a shock to the system</b>. The lungs may burn and your face will probably get cold. You will get used to it though, so stick with it. The best thing to do is to continue running outside as the seasons change and you will adapt much easier.<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p>4. <b>It's ok to run on a treadmill. </b>I don't like to be outside if it's below 0 and would rather run inside. Incline the treadmill 1-2% to make up for the effort in comparision to the road. It's also a good idea to not run outside on red burn days.</o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p>5. <b> Find safe roads to run on.</b> Running on State Street during the winter is probably not a good idea. Back roads tend to be the best, much less traffic to deal with. I also like to run on the left side of the road into oncoming traffic, it's easier for drivers to see you. NEVER assume a driver see's you at intersections or at driveways, be overly cautious.</o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p>6. One more just for kicks.<b> Run with a cell phone if you are running alone.</b> Spraining an ankle or getting some other injury (heaven forbid getting hit by a car) can be deadly and you get stuck in the cold.</o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><b>Travis's Tips</b>:<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p> 1. <b> It is mental not elemental.</b> Yes it is cold, but life does not stop so why should your running. Kids still go to school. People still have to work. Shopping still gets done. We still go to parties and travel. We should still run. </o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p>2. <b>Expect to start a little bit cold</b>. You will heat up very quickly, but once you are hot it is very difficult to not overheat. Start cold and allow your body to warm itself.</o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p>3. <b>Combine layers when possible.</b> Clothing that combines layers is much more comfortable than using individual layers. A light base layer with one heavier top works better for me than multiple layers. Same for bottoms. A heavier pant is more comfortable for me than wearing a pair of tights covered by a light pant.</o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p> 4. <b>Good gloves make a big difference</b>. It is handy to have a couple of different weights available so you can keep your hands the right temp on different days and in different conditions. If your hands get too hot, the rest of you is hot. If your hands get too cold, the rest of you feels cold.</o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p> 5. <b>Wool socks!!!</b>! Even if your super breathable shoes get wet a good wool sock will help keep your feet comfortable even in the snow or rain. Waterproof shoes only make your feet more susceptible to over-sweating because the waterproof barrier keeps the sweat in just as much as it keeps the elements out. It also takes waterproof shoes much longer to dry after your run. If you do need to wear a waterproof shoe, once again wool socks are key for keeping your feet comfortable.</o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p> <b>Rhielle’s Tips</b></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p>1<b>. On red burn days run at elevation </b>(go to <a href="http://mountaintrails.org/"><span style="color:#00409F;">mountaintrails.org</span></a> for a list of groomed trails in PC or go to Mountain Dell Golf Course) or go to the olympic oval. Although all gyms and indoor running tracks have filtered air, the Olympic Oval has to keep the air climate controlled and is therefore the Gold Standard. Additionally, most indoor tracks are 200 meters, and the oval is 440, fewer turns = fewer injuries.</o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">2. <b>Running in snow is harder</b>, similar to running in sand, so go slower and <b>run for time not distance.</b> The stuff you are running on is uneven and moves when you put weight on it so your muscles fire twice for every step, once to stabilize and once to propel. You work twice as hard in the snow.</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">3.<b> To</b><b> stay upright in the snow, instead of on your bum, run like you don't have shoes on.</b> When you heel strike, you land on the snow with a very small amount of surface area giving the runner very little stability. When you land on top of your foot, you have much more surface area, making you more stable. You can also stay in car tracks where the snow has been moved away a bit. Running on flat surfaces, not hills, will also make it easier.</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">4.<b> Dressing to stay warm</b>: 1. Use the VIP layering system. 2. No cotton. 3. Wear an extra layer over the core. 4. Buy Smartwool socks and baselayers- they retain heat even when they get wet so you can sweat and sweat and stay warm the whole time.</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"> 5. <b>To dry your shoes out after a wet run,</b> take the liner out and stuff the shoe with newspaper. The paper will draw the moisture out of the shoe.</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"> 6. <b>Wear reflective gear</b>. Most people don't know that the yellow is not reflective so it doesn't do you any good at night. It is only good to help you stand out during dusk and dawn. The silver, silky stuff is the reflect so wearing something that is a combination of both is very important.</span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p><b> Jesus’s Tips</b></o:p></span></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p><b><span class="Apple-style-span" style=" font-weight: normal; font-family:Georgia, serif;"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"> 5</span><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">.- <b> Plan ahead, we all are busy </b>specially in this time of the year so make sure you make some time available for your run.</span></span></b></o:p></span></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;"><o:p><b><span class="Apple-style-span" style=" font-weight: normal; font-family:Georgia, serif;"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">4.- <b>Dedicate your run to somebody</b>, whether is your mom, your wife or your dog is a great motivation tool, i use it specially in this weather.</span></span></b></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">3.-<b> Don't overdress, </b>my biggest mistake when i started to run in the winter was to bundle up to much, keep in mind that you will increase your body temperature by about 20 degrees, so if the temperature is in the 30's dress for 50's.<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">2.- <b>Wear reflective gea</b><b>r,</b> this time of the year when it gets dark by 5 o'clock you should always wear reflective gear when is dark, you never know when a distracted driver could cross your path.<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">1.-<b>Base layer up</b><b>!</b> this is a must, it makes a world of difference to have the right base layer when you need it. My favorite are Smartwool and Craft.</span></p> <p class="MsoNormal"><span style="font-family:Arial;mso-bidi-font-family:Helvetica;"><b>Chris’ Tips</b></span></p><p class="MsoNormal"><span style="font-family:Arial;mso-bidi-font-family:Helvetica;"><b><span class="Apple-style-span" style="font-weight: normal; ">1. Smart Wool socks</span></b></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">2. Along with cold weather comes less day light, so I use my Black Diamond Sprinter head lamp a lot.<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">3. Vest<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family: Arial;mso-bidi-font-family:Helvetica;">4. Sport Hill mens cold weather underwear<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Arial;mso-bidi-font-family:Helvetica;">5. a fairly tight/tapered running pant or tight<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Arial;mso-bidi-font-family:Helvetica;"><b>Seth’s Tips</b><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">1) Afternoon trail runs. (You will see tons of wildlife, no one is up there and it is warmer)<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">2) Sporthill pants (Great wind resistance and super flexible.)<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">3) Amphipod Reflective Vest if running on the roads at all any time. (Holds your ID, Phone, Gel and keeps you from being hit.)<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">4) Trail shoes, Brooks Cascadia. (The snow is giving you plenty of cushion, the traction is what you need.)<o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Arial;mso-bidi-font-family:Verdana;font-size:13.0pt;">5) Warm light weight gloves, Saucony ultimate Run Glove is my current favorite.<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:Arial;"><o:p> </o:p></span></p> <!--EndFragment--> <p class="MsoNormal"><span style="Arial Rounded MT Bold"font-family:";"> </span></p> <!--EndFragment-->Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com2tag:blogger.com,1999:blog-1038662143643668051.post-52500740740159813882009-12-08T22:08:00.005-07:002009-12-08T22:32:26.381-07:00How to run a sub 16 min 5k while pushing a baby jogger<span class="Apple-style-span" style="color:#CC0000;">Yeah, it makes people all warm and fuzzy to see Daddy pushing Baby in the little baby jogger forBaby's first 5K. Aww, shucks! But, seriously people, it is a bit much when Daddy just happens to be Seth Wold and he says things like </span>"I knew that a sub 16 minute 5k with Sage was pretty fast for me, especially with talking with Scott for the last Mile." <span class="Apple-style-span" style="color:#CC0000;">Uhm...are you kidding me? Does anyone relate here.AT.ALL! (BJ you don't count...ever...because you are a genetic freak too) I mean don't most of us consider just showing up as half the battle of doing a race? So we really don't understand the numbers here. Especially when adding in said baby in baby jogger, then our brains just fry. </span><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;">BUT, and we all know that word nullifies all other words before it, we do understand sharing our joys with our kids and families. And that is awesome. No matter the distance or the time, passing along our legacy is what keep good thing going. So, thanks for sharing in your new Daddy phase Seth. Even if your crazy fast, we will forgive you. Eventually. </span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj68Cw2v9RSu8PzSzXJrJocQ78YgV_rHnnzOVXeR5ujuUWodhaUdXkgji1gr_0ABOh_-85ycPn_7aXubicvADu15QVRaZu4fMwVqhQd_VQai7aXHEEAEL0at4vUn7HZ5rtbV85AdzLGjKQ/s1600-h/seth1.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 183px; height: 242px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj68Cw2v9RSu8PzSzXJrJocQ78YgV_rHnnzOVXeR5ujuUWodhaUdXkgji1gr_0ABOh_-85ycPn_7aXubicvADu15QVRaZu4fMwVqhQd_VQai7aXHEEAEL0at4vUn7HZ5rtbV85AdzLGjKQ/s320/seth1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5413099514802835442" /></a><p class="MsoNormal">It was super nice to wake up eat a little breakfast, Toast, scrambled eggs and orange juice, and then head to a race with the family.<span style="mso-spacerun: yes"> </span>We arrived there 20 minutes early and picked up the race number.<span style="mso-spacerun: yes"> </span>I quickly put it on and then <span style="mso-spacerun: yes"> </span>wrapped Sage up securely in the BOB running stroller.<span style="mso-spacerun: yes"> </span>One snow suit and four blankets later Sage was warm and barely visible.<span style="mso-spacerun: yes"> </span>She wined a little as we were waiting on the start line.<span style="mso-spacerun: yes"> </span>I rocked the stroller back and forth to help her calm down.<span style="mso-spacerun: yes"> </span><span style="mso-spacerun: yes"> </span>Meagan, Sage’s mom has helped Sage become accustomed to the stroller.<span style="mso-spacerun: yes"> </span>Thank goodness for my wife.</p><p class="MsoNormal"><span style="mso-spacerun: yes"> </span>Then the race started.<span style="mso-spacerun: yes"> </span>For those of you, who like me, have never started a race pushing a stroller, it is a little harder to get the stroller up to speed. <span style="mso-spacerun: yes"> </span>Immediately the lead pack was ahead.<span style="mso-spacerun: yes"> </span>No worry I kept telling myself most of the people that were ahead would slow down to their 5k race pace within the next couple minutes.<span style="mso-spacerun: yes"> </span>I was right about that, I just didn’t know how fast some of the runners could go.<span style="mso-spacerun: yes"> </span>Scott Dickey, one of the managers at Salt Lake Running Company had a commanding lead up front, so I had to make a move to try to catch him.<span style="mso-spacerun: yes"> </span>I put in a surge after the first 400m or so.<span style="mso-spacerun: yes"> </span>As I moved past the chase group there were more than a few comments coming from those fast guys.<span style="mso-spacerun: yes"> </span>All were surprised to see my 4-month old daughter going for the leader.<span style="mso-spacerun: yes"> </span>Scott, who is in great shape, has not raced a 5k all out in quite a while.<span style="mso-spacerun: yes"> </span>He normally wouldn’t slow at all during the entire race, but a painful side ache slowed his pace around the second mile.<span style="mso-spacerun: yes"> </span>This was just the opportunity Sage and I needed.<span style="mso-spacerun: yes"> </span>We soon were running together.<span style="mso-spacerun: yes"> </span>Scott told me he had a horrible side ache, and we were a minute or two up on the field, so we both decided to jog it in.<span style="mso-spacerun: yes"> </span>It was a perfect Thanksgiving day race.<span style="mso-spacerun: yes"> </span>Scott is a great middle distance runner could have easily pulled away from me at the end but we jogged it in together.<span style="mso-spacerun: yes"> </span>He let Sage win because it was her first race.<span style="mso-spacerun: yes"> </span>Nice Guy huh.</p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQG4Po9pwU4ZiJ4DVzO3ORHSllSDIOpo4I0m-zL9wt2tc7C9meOuoKmkEfGaGUs7d9alk45N2AvXdK_OHYd5Cx5kOZZUlm8E9EpWe0-MPj9q-8e2ZInKNP402O2JPvpoogbsyaTYzBSAY/s1600-h/seth2.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQG4Po9pwU4ZiJ4DVzO3ORHSllSDIOpo4I0m-zL9wt2tc7C9meOuoKmkEfGaGUs7d9alk45N2AvXdK_OHYd5Cx5kOZZUlm8E9EpWe0-MPj9q-8e2ZInKNP402O2JPvpoogbsyaTYzBSAY/s320/seth2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5413099521894580434" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 242px; height: 182px; " /></a><p class="MsoNormal">As we approached the finish line I was surprised that it was on a 90 degree turn.<span style="mso-spacerun: yes"> </span>But Sage, Scott and I went across.<span style="mso-spacerun: yes"> </span>The race director came up an asked if the last cone at the round about had been knocked over.<span style="mso-spacerun: yes"> </span>We responded, “What cone”?<span style="mso-spacerun: yes"> </span>As we were coming to the round about we had been chatting, and had chosen to go around the left side of the round about.<span style="mso-spacerun: yes"> </span>On the right side there was a cone with an arrow showing us that we needed to turn.<span style="mso-spacerun: yes"> </span>We cut off 30-45 seconds of the course.<span style="mso-spacerun: yes"> </span>Oh Well.<span style="mso-spacerun: yes"> </span>Luckily we were far enough ahead that the race director still gave us the first and second place prizes.<span style="mso-spacerun: yes"> </span>I knew that a sub 16 minute 5k with Sage was pretty fast for me, especially with talking with Scott for the last Mile.<span style="mso-spacerun: yes"> </span>Fun races like this one remind me what running is all about, having fun and improving health.<span style="mso-spacerun: yes"> </span>I am glad that I am healthy enough to enjoy this activity with my friends and family.<span style="mso-spacerun: yes"> </span>Sage seemed to find the race to be fun.<span style="mso-spacerun: yes"> </span>So fun that She slept through the entire thing.<span style="mso-spacerun: yes"> </span>That was a good thing, I had prepared myself to stop running if she has unhappy during the run.<span style="mso-spacerun: yes"> </span>She comes first whenever we are running together with her in the stroller.<span style="mso-spacerun: yes"> </span></p> <!--EndFragment--> </div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1tag:blogger.com,1999:blog-1038662143643668051.post-66080000641451514362009-12-04T16:15:00.007-07:002009-12-04T16:32:49.426-07:00Hurts so good!<span class="Apple-style-span" style="color: rgb(204, 0, 0); font-weight: bold; ">So, Mike is hangin' in there for another week of Crossfit. I am not surprised to find out how much he likes to "play kid games" though since he often likes to mix up his endurance training with grown up man things like basketball and rugby. Yes, folks even runners and triathletes can spend some off season time just playing other sports for the sake of fun. Some of them do wonders for the speed and agility too.</span><div><span class="Apple-style-span" style="color: rgb(204, 0, 0); font-weight: bold; "></span><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7cFERGrRs3MNDLGbMCZ7VhEFoXdG4PokFpzemjnuYMtzGH7L55elQAwIY07ldRCNUVJbprgbNFsmZ3zaLf6GwjVPYWeiSTZecyPQVQa3ohozMrh-EvvkzpJzPqvkOBR0j0nEPJsOWeo0/s1600-h/diablo+crossfit+indian+run+with+medicine+ball+everyone+really+happy.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7cFERGrRs3MNDLGbMCZ7VhEFoXdG4PokFpzemjnuYMtzGH7L55elQAwIY07ldRCNUVJbprgbNFsmZ3zaLf6GwjVPYWeiSTZecyPQVQa3ohozMrh-EvvkzpJzPqvkOBR0j0nEPJsOWeo0/s320/diablo+crossfit+indian+run+with+medicine+ball+everyone+really+happy.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5411527512245581922" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 256px; " /></a><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal">As John Mellencamp has said, “C’mon baby, make it hurt so good.”<span style="mso-spacerun: yes"> </span>Yep, that pretty much sums up my 2<sup>nd</sup> full week at crossfit.<span style="mso-spacerun: yes"> </span>I am not sure if it is the fact that I can’t fully extend my arms, OR the fact that when I do get them fully extended my traps feel like I just tackled a semi-truck.<span style="mso-spacerun: yes"> </span>Either way, it hurts so good.</p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivkc2xyIaxdNZqjpDT5IRzNTm-hXGdQe88KnSAqtmzRW2gn6BzFQSvWrrenr1WT3JsYx476KA8nhX8L13MUY6T3g8O3CVYKsnqhQtQ62FEml6Jz8eO0-DXnDk-R2f6AKSaSGabRL0Ad2o/s1600-h/diablo+crossfit+indian+run+with+medicine+ball+everyone+really+happy.jpg"></a> <p class="MsoNormal"><o:p> I feel like a kid again doing these workouts.<span style="mso-spacerun: yes"> </span>The basic idea behind them is to do a half-hour warmup, whatever really comes to the trainer’s mind.<span style="mso-spacerun: yes"> </span>For example, we would run 400’s while tossing medicine balls between us, followed by some intense and fast hopscotch.<span style="mso-spacerun: yes"> </span>Yeah, that’s right, intense hopscotch.<span style="mso-spacerun: yes"> </span>I am not sure if it warms my legs or my cheeks up more from smiling so much while doing it.<span style="mso-spacerun: yes"> </span>Followed by some team drills, think one person jumps rope for 30 seconds while the other does air squats, then switch.<span style="mso-spacerun: yes"> </span>There is also the ever so fun “goofy ladder run”.<span style="mso-spacerun: yes"> </span>Think of awkward football players trying to have fast feet while running a rope ladder on the ground.<span style="mso-spacerun: yes"> </span>I am not kidding when I said my cheeks hurt form smiling and laughing.<span style="mso-spacerun: yes"> </span>All fun and games until we hear the actual workout for the day.<span style="mso-spacerun: yes"> </span>Then it is time to get serious.</o:p></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSpypokCylZkNbnUvSrySxA9_om1iqbhQeS6ir07N0EEG0FbNCXAVYb002Ed8pSoTHEjxwRNgiJ3y3JeeGZAa3BUjn34MTgGRzhe_HXocJizdzf8sNAV39_FfFieoqZTSYWe6A2oxWYv4/s1600-h/jogging+step.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSpypokCylZkNbnUvSrySxA9_om1iqbhQeS6ir07N0EEG0FbNCXAVYb002Ed8pSoTHEjxwRNgiJ3y3JeeGZAa3BUjn34MTgGRzhe_HXocJizdzf8sNAV39_FfFieoqZTSYWe6A2oxWYv4/s320/jogging+step.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5411527041658741490" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 225px; height: 320px; " /></a><p class="MsoNormal"><o:p>The 10-30 minute INTENSE workout starts after the fun time.<span style="mso-spacerun: yes"> </span>Many of the exercises that we do only involve body weight or light loads.<span style="mso-spacerun: yes"> </span>Let me give you an example, today it was max rounds in 20 minutes of a 200 meter sprint, followed by 15 thrusters (front squat to below parallel and shove the bar above your head upon standing), followed by 15 kipping (think thrusting your hips to the air and using momentum to get above the bar) pull ups.<span style="mso-spacerun: yes"> </span>REPEAT, REPEAT, REPEAT until the time is up or if you boot, in that case, wipe your mouth and get back to it.<span style="mso-spacerun: yes"> </span>Not kidding.</o:p></p> <p class="MsoNormal"><o:p> The great thing about these workouts is the camaraderie.<span style="mso-spacerun: yes"> </span>Everyone in the gym (really a modified industrial garage) is doing it and you are all pushing each other.<span style="mso-spacerun: yes"> </span>The only way to truly get the most out of these workouts is to go balls to the wall.<span style="mso-spacerun: yes"> </span>That means NO PACING, something that is completely foreign to many long distance athletes.<span style="mso-spacerun: yes"> </span>It is tough, builds pain tolerance, and is a killer workout that will result in big improvements.<span style="mso-spacerun: yes"> </span></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">I have decided to go 3 days on, 1 rest day, 3 days on, etc. I leave every workout exhausted and happy it was only an hour.<span style="mso-spacerun: yes"> </span>I also go to bed every night pretty sore and wake up that way as well.<span style="mso-spacerun: yes"> </span>I asked some veteran crossfitters today if that will ever change.<span style="mso-spacerun: yes"> </span>They told me that it does get better, but the great thing is, your body is NEVER able to adapt because the workouts are so varied.<span style="mso-spacerun: yes"> </span>There really is no getting bored here.</p> <p class="MsoNormal"><o:p>For those of you scared to take the plunge here are some of my recent observations: When I look around the room and think I am going to beat others that look like they went to high school with jesus, I get my butt kicked.<span style="mso-spacerun: yes"> </span>You are never to old or out of shape to lift your own body weight, in that same vein, your body weight is A LOT more than you think.<span style="mso-spacerun: yes"> </span>Proper form is full range of motion for most exercises (not 2 inch squats and half length presses).<span style="mso-spacerun: yes"> </span>Proper lifting form produces results, fast (ask my wife as she has commented on my new found arms).<span style="mso-spacerun: yes"> </span>Crossfit is kicking my butt and I like it, I like it a-lot!</o:p></p> <p class="MsoNormal"><o:p>More to come next week, hopefully by then my arms will be able to straighten.</o:p></p> <!--EndFragment--> </div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com2tag:blogger.com,1999:blog-1038662143643668051.post-30752917486530449732009-11-30T08:54:00.013-07:002009-11-30T09:38:34.798-07:00He said....He said...Compression wear<span class="Apple-style-span" style="color: rgb(0, 0, 0); -webkit-text-decorations-in-effect: none; line-height: 18px; font-family:Times, serif;"><span class="Apple-style-span" style="font-size:medium;">Other than the fact that is looks kind of dorky, is there really something to compression-wear? Well, after my own experimentation, I would say that it is worth the money in what it does for recovery. I figure that it is one more tool in the recovery tool chest to add to </span><a href="http://saltlakerunning.blogspot.com/2009/04/trigger-point-therapy-kit-help-at-home.html"><span class="Apple-style-span" style="color:#6600CC;"><span class="Apple-style-span" style="font-size:medium;">Trigger Point Therapy</span></span></a><span class="Apple-style-span" style="font-size:medium;"> and a GREAT sports massage therapist. But, don't take my word for it, Seth and BJ have their own opinions on compression and which brands is their favorites. If you want to look at more info and research, then click on the brand links. Oh, and looking for a great gift idea?</span></span><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjymmLMqVSZMqflboDnDG6yaM8Jx7NJ4ERF8oy6WAMYlmTQDxS3J9uoIqC8uRHwb1W5dMqUamTGz0ZC-jatVKCSZvve1bRiytemnTOBIlCkEbHWqrlZjugUMwu26cfH2VQw-lvpBpziTOk/s1600/Seth_lg.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjymmLMqVSZMqflboDnDG6yaM8Jx7NJ4ERF8oy6WAMYlmTQDxS3J9uoIqC8uRHwb1W5dMqUamTGz0ZC-jatVKCSZvve1bRiytemnTOBIlCkEbHWqrlZjugUMwu26cfH2VQw-lvpBpziTOk/s320/Seth_lg.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5409929608814479986" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 286px; height: 300px; " /></a><p class="MsoNormal"><span class="Apple-style-span" style=" line-height: 18px; font-family:Times, serif;"><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;">Seth:</span></span><span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;"> </span></span></span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;">Compression is another modality that can be used to speed recovery and minimize wear on muscles.</span></span><span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;"> </span></span></span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;">For years runners have been using the other modalities; </span><a href="http://saltlakerunning.blogspot.com/2009/06/ice-baths-recovery-on-rocks.html"><span class="Apple-style-span" style="color:#6600CC;"><span class="Apple-style-span" style="font-size:medium;">icing/icebaths,</span></span></a><span class="Apple-style-span" style="font-size:medium;"> elevation, and rest, to speed recovery.</span></span><span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;"> </span></span></span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;">These methods are all effective, but I am not patient enough to sit around and wait for my legs to recover.</span></span><span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;"> </span></span></span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;">I was lucky enough to have BJ introduce me to compression.</span></span><span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;"> </span></span></span><span class="Apple-style-span" style="color:#3366FF;"><span class="Apple-style-span" style="font-size:medium;">The Zensah calve sleeves helped me throughout the hard winter training months as I wore them under my pants to work.</span></span></span></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiUhuVGTRmKP2_PlIOzo0HSSWHtIoPxwuByLewKd29o0HBrOL0brAskGoanv8ZdeplFipPmy0lp6o-6zJVdr4AcLKLwN0f5u5O23n95k1tEGNiw94Uhh0sHqRhB9uA0HsFIhYaqzI7iD8/s1600/BJ_lg.jpg"><br /></a><p class="MsoNormal"><span class="Apple-style-span" style="font-family:Times, serif;"><span class="Apple-style-span" style="line-height: 18px;"><br /></span></span></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiUhuVGTRmKP2_PlIOzo0HSSWHtIoPxwuByLewKd29o0HBrOL0brAskGoanv8ZdeplFipPmy0lp6o-6zJVdr4AcLKLwN0f5u5O23n95k1tEGNiw94Uhh0sHqRhB9uA0HsFIhYaqzI7iD8/s1600/BJ_lg.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiUhuVGTRmKP2_PlIOzo0HSSWHtIoPxwuByLewKd29o0HBrOL0brAskGoanv8ZdeplFipPmy0lp6o-6zJVdr4AcLKLwN0f5u5O23n95k1tEGNiw94Uhh0sHqRhB9uA0HsFIhYaqzI7iD8/s320/BJ_lg.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5409927579470164690" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 295px; height: 300px; " /></a><p class="MsoNormal"><span style="line-height:115%;font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">BJ:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">Compression has been used for many years in the medical community as way to speed recovery, promote healing, and decrease the risk of clotting.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">Many of us are familiar with the R.I.C.E method of treatment when it comes to injury treatment.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">It is only recently that compression is gaining strength in the world of athletic performance.</span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">S</span><span class="Apple-style-span" style="color:#3366FF;">eth:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">Zoot was the first compression brand I tried.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">They worked great, so I was skeptical about the other compression brands.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">I decided that </span><a href="http://www.skins.net/us/en/default.aspx"><span class="Apple-style-span" style="color:#6600CC;">Skins</span></a><span class="Apple-style-span" style="color:#3366FF;"> had put out some pretty good products and that their technology was advanced enough to really work.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">I slid on the</span><span class="Apple-style-span" style="color:#6600CC;"> </span><a href="http://www.skins.net/us/en/default.aspx"><span class="Apple-style-span" style="color:#6600CC;">Skins</span></a><span class="Apple-style-span" style="color:#6600CC;"> </span><span class="Apple-style-span" style="color:#3366FF;">Active use tights.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">They stayed on me for three days, excluding showers…etc.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">They are super comfortable.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">The </span><a href="http://http://www.skins.net/us/en/default.aspx"><span class="Apple-style-span" style="color:#6600CC;">Skin Fit </span></a><span class="Apple-style-span" style="color:#3366FF;">technology, a precision fit based on your body mass index (BMI) algorithm, helped the sizing feel ideal.</span></span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;"><br /></span></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzyDh-XbbENg5NaaKY5RKaEHY7lWOe4eT51gnFfTzzX0lu1dXKxf1hFBHGHDX34Q4_qGCEuasNOLx1z5jFNd94t0QVkmRW-bCcF2pdxrn6UBLDJuAqTygpDI1TQfK_P5c8vHYHKzlEPEs/s1600/Jazz+022.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzyDh-XbbENg5NaaKY5RKaEHY7lWOe4eT51gnFfTzzX0lu1dXKxf1hFBHGHDX34Q4_qGCEuasNOLx1z5jFNd94t0QVkmRW-bCcF2pdxrn6UBLDJuAqTygpDI1TQfK_P5c8vHYHKzlEPEs/s320/Jazz+022.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5409930505037839890" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 240px; height: 320px; " /></a><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">BJ:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">Regardless of what sex you are, the compression garments made by <a href="http://www.zootsports.com/products/compressrx.php"><span class="Apple-style-span" style="color:#6600CC;">Zoot </span></a>are sized based on circumference measurements on the calves, quadriceps, and hips.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">Using this method makes it possible for the tights to provide the appropriate amount of compression along the muscle.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">We don’t want it too tight or too loose.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">I use the recovery tight mostly so I sleep in them so they need to fit comfortably so that I can sleep through the night.</span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">Seth:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">With wearing the Skins tights so often I am often asked, “Don’t they get stinky?”.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">This is another important aspect of compression clothing that must be addressed.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">If a company only goes up to meeting the minimum manufacturing standards for making compression, then yes the compression clothing will trap bacteria in its fibers, and when those bacteria die they will cause the clothing to maintain a stench even after washing it in detergent.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">But Skins is made with </span></span></span><a href="http://www.skins.net/us/en/HowSkinsWork/Skin_fresh/default.aspx"><span style="text-decoration: none;text-underline:nonefont-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">Skin fresh</span></span></span></a><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">, antibacterial and antimicrobial treatments discourage growth of bacteria and help prevent odor.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">So, no the Skins don’t stink.</span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">BJ:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">The antimicrobial effect found in <a href="http://www.zootsports.com/products/compressrx.php"><span class="Apple-style-span" style="color:#6600CC;">Zoot compression</span></a> is provided by silver thread found throughout the clothing.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">This a natural bug zapper on a micro level and actually helps with thermoregulation as well keeping you comfortable all day and night.</span></span></span></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy_VB9spmDrd1EMGpZ7hCxjWbssqPtwfEGoLpkYxYqDv0faiWZRAZEh8vRFLbmAiNw6TGr9G9vVNhSXDSzhbe3PUlrSRFTMp1Qt1epqvU-54FMHmHk4BW45huAcLpgZ9WfaIKVtX05sbA/s1600/hero-JonoBrauer2.gif"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy_VB9spmDrd1EMGpZ7hCxjWbssqPtwfEGoLpkYxYqDv0faiWZRAZEh8vRFLbmAiNw6TGr9G9vVNhSXDSzhbe3PUlrSRFTMp1Qt1epqvU-54FMHmHk4BW45huAcLpgZ9WfaIKVtX05sbA/s320/hero-JonoBrauer2.gif" border="0" alt="" id="BLOGGER_PHOTO_ID_5409931688714284850" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 134px; height: 320px; " /></a><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">Seth:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">Why wear Skins during your runs?</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">Ongoing testing of elite athletes have proven that Skins BioAcceleration Technology creates marked improvements in reducing the build-up of lactic acid immediately after periods of sustained exercise (2 hours and 15 minutes up to 37% ), and allows for more rapid return to normal levels (up to 38% at 20 minutes).(1) You experience less fatigue, minimize soreness and recover faster.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">With less lactic acid buildup I am able to run further without cramping up.</span></span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style=" ;font-family:Times, serif;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">BJ:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">Wearing the compression during a workout has been shown to reduce blood lactate levels by approximately 30% particularly in runs lasting around 1hour or longer.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">It has also been shown to lower your Rate of Perceived Exertion by about 1 point.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">This means I don’t feel like I am working as hard at a higher intensity.</span></span></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">S</span><span class="Apple-style-span" style="color:#3366FF;">eth:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">Skins are able to decrease the lactic acid buildup by enhancing circulation from engineered gradient compression.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">They fit tighter at the ankles and gradually become looser as it comes closer to the heart.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">This improves the blood flow in the veins.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">Most veins have one-way flaps called venous valves that prevent blood from flowing back and pooling in the lower extremities due to the effects of </span></span></span><a href="http://en.wikipedia.org/wiki/Gravity" title="Gravity"><span style="text-decoration: none;text-underline:nonefont-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">gravity</span></span></span></a><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">The graduated compression increase the pressure to push blood back to the heart helping flush away the lactic acid, avoiding unnecessary buildup.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"><o:p></o:p></span></span></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">BJ:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">Like Skins Zoot uses a graduated compression formula where it is applying close to 30 mmHg in the ankles and move up to 20 mmHG in the thighs.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">Using the graduated compression makes the venous return more effective.</span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style=" ;font-family:Times, serif;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">Seth:</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">I love to wear the skins on my way traveling to and from events.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">I wear the compression tights immediately after completing an event and for several days after the event to decrease the amount of recovery time before I can feel great working out again.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#3366FF;">I love using the compression clothing because I can use it all day at work, and be ready for my workouts after work.</span></span></span></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj45zk6LzC-XRu3KNtD3nO4gB_DforwwGqAkfNVmn_nhUjJTKuH5ZgKgiRA0pSNYuFzmpNc4Y1EruX-iEC3sOWDY_OdEVMlNLDFewUvRhoShYxgmU7md1J0S5OOebHXs4HlGIY6NpB5-vA/s1600/Jazz+021.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj45zk6LzC-XRu3KNtD3nO4gB_DforwwGqAkfNVmn_nhUjJTKuH5ZgKgiRA0pSNYuFzmpNc4Y1EruX-iEC3sOWDY_OdEVMlNLDFewUvRhoShYxgmU7md1J0S5OOebHXs4HlGIY6NpB5-vA/s320/Jazz+021.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5409930510636860098" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 240px; " /></a><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;color:#CC0000;"><br /></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;color:#CC0000;"><br /></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;color:#CC0000;"><br /></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;color:#CC0000;"><br /></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;color:#CC0000;"><br /></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;color:#CC0000;"><br /></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;color:#CC0000;"><br /></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;color:#CC0000;"><br /></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span class="Apple-style-span" style="font-family:Times, serif;color:#CC0000;"><br /></span></p><p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-family:Times;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">BJ. I was turned on to compression a few years ago and have found it to be an essential tool in my training and racing.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">I always regret not sleeping in my tights after a hard workout when I know I would have felt better had I done so.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">I also will travel wearing the tights and feel it is mandatory after long strenuous races.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">It only takes one night in compression after a hard day for you to become a convert.</span></span><span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;"> </span></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color:#CC0000;">Compression comes in a variety of modalities what is important is you find one that fits and use it, you will be glad you did.</span></span><o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-family:Times;font-size:12.0pt;"><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height:115%;font-family:Times;font-size:12.0pt;"><o:p> </o:p></span></p> <!--EndFragment--> </div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1tag:blogger.com,1999:blog-1038662143643668051.post-78334933942932723962009-11-25T19:47:00.008-07:002009-11-25T20:03:19.009-07:00Going Gluten Free, Is it for you?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj76OvXF_g1mf3ssCD46w9t48WHtrB_JRkv4jEuVZuz9-XXcMLKichymTah9iTaUOxB8zFSq8ly_MOP7ScNgu2XP0PE-o_kGGb8i0kwptFKdUaFFIB1e_9bXgKB8uLWcTmSCgwRHIIxRug/s1600/Unknown"></a><span class="Apple-style-span" style="color:#CC0000;"><div><br /></div>AS PRINTED IN TRIHIVE MAGAZINE OCT-DEC 2009</span><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRlMxOg45uA6sFe-Phyphenhyphenz09uqGs24NrOqCxmxcpoccb2VFmaLs1f6V4vfiw8jRFdmt_29xxglhw-qOoo5EfYgB8lGawqM1j4XduQkeatwnHVmhJuM1lTmjOJxcMA36QZdQUNQRS3iaAp1Y/s1600/go+ahead+its+gluten+free.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 290px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRlMxOg45uA6sFe-Phyphenhyphenz09uqGs24NrOqCxmxcpoccb2VFmaLs1f6V4vfiw8jRFdmt_29xxglhw-qOoo5EfYgB8lGawqM1j4XduQkeatwnHVmhJuM1lTmjOJxcMA36QZdQUNQRS3iaAp1Y/s320/go+ahead+its+gluten+free.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5408240368473998034" /></a><span class="Apple-style-span" style="color: rgb(0, 0, 0); -webkit-text-decorations-in-effect: none; ">Not many people like the thought of giving up something they love to eat.<span> </span>But, what if what you are eating is making you sick, slowing you down or stopping the fat loss process.<span> </span>Ultimately, food should do the opposite.<span> </span>It should nourish, revitalize, invigorate, heal and speed up the metabolism. So, to anyone trying to be healthy and perform well, it is obvious that some foods are destructive by nature like sugar, white flour, fried foods, saturated fats, preservatives and etc.<span> </span>If you’re already eating healthy whole foods and still are not getting the results you’re after, some not-so-obvious dietary changes may be worth considering.<span> </span>One of these changes is the idea of going gluten free.<span> </span>Gluten is the protein found in wheat and other grass-based grains like spelt, barley, rye and triticale. Gluten can also appear in “non grain” foods where it is being used as a food additive to flavor, thicken or stabilize.</span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH-O-t4wryAGmMMU2_Z_38zxOorevFBjkqr8BiVEZlCClsm6GmtKkb1MTtpDnKCFbS2uekoU3heBRq9uNGHJwSDrOg0EGiE8pPaN3jN5gBuM4Pr1laa77NmUkcethFzI6pCqSBT94sZno/s1600/gluten-free3.jpg"><br /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH-O-t4wryAGmMMU2_Z_38zxOorevFBjkqr8BiVEZlCClsm6GmtKkb1MTtpDnKCFbS2uekoU3heBRq9uNGHJwSDrOg0EGiE8pPaN3jN5gBuM4Pr1laa77NmUkcethFzI6pCqSBT94sZno/s1600/gluten-free3.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH-O-t4wryAGmMMU2_Z_38zxOorevFBjkqr8BiVEZlCClsm6GmtKkb1MTtpDnKCFbS2uekoU3heBRq9uNGHJwSDrOg0EGiE8pPaN3jN5gBuM4Pr1laa77NmUkcethFzI6pCqSBT94sZno/s320/gluten-free3.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5408240360071642466" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 250px; height: 251px; " /></a><p class="MsoNormal">You don’t have to be diagnosed with full blown celiac disease to ponder the elimination of gluten. Some of the population unknowingly has gluten sensitivity. This sensitivity creates some minor health problems that are not usually associated with what they are eating.<span style="mso-spacerun: yes"> </span>The health issues to look for after eating a meal containing gluten are: digestive problems, bloating, intestinal issues, headaches, skin rashes, itching, sleepiness, and/or increased heart rate.<span style="mso-spacerun: yes"> </span>Additionally, gluten often interferes with a person’s immune system, which can include these systemic problems: mucous production when not sick, seasonal allergies, foggy thinking, fatigue, aching joints and recurring infections.<span style="mso-spacerun: yes"> </span>In a nutshell, a gluten-sensitive person just doesn’t feel energized after eating gluten-containing meals<span class="msoIns"><ins cite="mailto:Debbie%20Perry" datetime="2009-08-26T20:16"> </ins></span>and is plagued with some of the minor health problems listed. <span style="mso-spacerun: yes"> </span>If you are suspicious of gluten intolerance, then eliminate it from your diet for three weeks.<span style="mso-spacerun: yes"> </span>At that point, it should become more apparent if you are feeling better.<span style="mso-spacerun: yes"> </span>Sometimes, after avoiding gluten for a period of time, symptoms will flare noticeably when reintroducing gluten food back into your diet.<span style="mso-spacerun: yes"> </span>That is another indicator of gluten intolerance.</p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH-O-t4wryAGmMMU2_Z_38zxOorevFBjkqr8BiVEZlCClsm6GmtKkb1MTtpDnKCFbS2uekoU3heBRq9uNGHJwSDrOg0EGiE8pPaN3jN5gBuM4Pr1laa77NmUkcethFzI6pCqSBT94sZno/s1600/gluten-free3.jpg"></a> <p class="MsoNormal">So what is a person to eat for carbohydrates after striking gluten off the list? Well, the good news is that maltodextrin, the main source of carbs in your high quality during and post event sports drinks, is filtered enough to remove the gluten even if wheat was used as the source of carbohydrate. Also, many U.S. companies use corn as the source of maltodextrin anyway, and corn is gluten free.<span style="mso-spacerun: yes"> </span>So the during and post workout liquid replenishments stay intact, but what about whole food meals? Instead of bread, pasta, bagels and etc, try potatoes, brown rice, hard squashes, fruit and vegetables to meet dietary carb needs. As long as you refuel properly, you will meet your energy needs for the rest of the day without the gluten products.<span style="mso-spacerun: yes"> </span><span style="mso-spacerun: yes"> </span>Strive to keep your meals balanced with lean proteins, healthy fats and produce based carbs (with occasional brown rice). This approach will help minimize the difficult adjustment away from your favorite gluten rich comfort foods.<span style="mso-spacerun: yes"> </span>It is a tough adjustment for some, but feeling and performing at optimal levels is well worth the sacrifice. And serving your favorite meat sauce over baked winter squash instead of pasta is a yummy place to start. Or in place of your favorite warm, chewy and <span style="mso-spacerun: yes"> </span>buttery sourdough dinner roll, you could try…</p><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj76OvXF_g1mf3ssCD46w9t48WHtrB_JRkv4jEuVZuz9-XXcMLKichymTah9iTaUOxB8zFSq8ly_MOP7ScNgu2XP0PE-o_kGGb8i0kwptFKdUaFFIB1e_9bXgKB8uLWcTmSCgwRHIIxRug/s320/Unknown" border="0" alt="" id="BLOGGER_PHOTO_ID_5408240376730032434" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 110px; height: 78px; " /></span><h2>Chili Pepper Potatoes</h2> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt"><!--[if gte vml 1]><v:shapetype id="_x0000_t202" coordsize="21600,21600" spt="202" path="m0,0l0,21600,21600,21600,21600,0xe"> <v:stroke joinstyle="miter"> <v:path gradientshapeok="t" connecttype="rect"> </v:shapetype><v:shape id="_x0000_s1026" type="#_x0000_t202" style="'position:absolute;"><![endif]--><span style="mso-ignore:vglayout;position:absolute;z-index:251660288;margin-left: 267px;margin-top:1px;width:239px;height:121px"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt">4 medium sweet potatoes or yams diced</p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt">¼ cup Extra Virgin Olive Oil</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt">1 tsp. pwdrd garlic</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt">1 tsp. paprika</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt">1 tsp red chili pepper</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt">1 tsp yellow curry pwder (optional)</p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt">Sea salt/ground pepper </p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt"><br /></p><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt"><!--StartFragment--> </p><p class="MsoNormal">Dice potatoes to desired bite size pieces or cut into wedges.<span style="mso-spacerun: yes"> </span>Peels optional.<span style="mso-spacerun: yes"> </span>Place rest of ingredients in a Ziploc gallon bag. Mash bag to mix.<span style="mso-spacerun: yes"> </span>Add in potatoes and mix until well coated.<span style="mso-spacerun: yes"> </span>Pour all contents onto baking sheet and bake at 375 degrees for approximately 30 minutes or until done to desired tenderness. </p> <!--EndFragment--> <p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt"><o:p> </o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt"><o:p> </o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <!--EndFragment--></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com0tag:blogger.com,1999:blog-1038662143643668051.post-2619022237365863052009-11-20T13:12:00.004-07:002009-11-20T13:45:14.013-07:00Crossfit Kool-Aid<span class="Apple-style-span" style="color: rgb(204, 0, 0); ">So, one of the endurance athletes I have coached for almost 2 years, has decided to mix it up a bit in the weight room. Yep, Mike, is going to take <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Crossfit</span> for a spin around the '<span class="blsp-spelling-error" id="SPELLING_ERROR_1">ol</span> weight room block. Seriously, here is a guy who HEARTS the weight room, but hasn't given the functional fitness routine a go. Well, I warned him. It may look like it is for girls, but it's like the hardest tempo run going on <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">steroids</span> and forcing you to go lactate with 100 pounds on your back. I don't think he understood the accuracy of that statement until well...until yesterday.</span><p class="MsoNormal" align="center" style="text-align: left;"><span class="Apple-style-span" style="color:#CC0000;">So, if you are curious about this beast, then don't walk into the lair without reading the following words from Mike. He will update us over the next month as he <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">gallantly</span> drinks the ever so power concoction of <span class="blsp-spelling-error" id="SPELLING_ERROR_4">Crossfit</span>. Here is his <span class="blsp-spelling-error" id="SPELLING_ERROR_5">pre-</span>workout take and then his first real workout that came charging and snorting like a red eyed beast right into Mike's body.</span></p><p class="MsoNormal" align="center" style="text-align: left;"><span class="Apple-style-span" style="color:#CC0000;"> Uhmm..Mike...next time, don't forget a shield!</span></p><p class="MsoNormal" align="center" style="text-align:center"><b><span class="blsp-spelling-error" id="SPELLING_ERROR_6">Crossfit</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_7">Kool</span>-Aid</b></p> <img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJlE_VkN1Eg69vY4YEEz_yc3H2k1Oou5nwLYMMZ2GvF2zZX2pSWgNEswZv-1YM0MmpNxOHcLvAQhqLtcyRXdEVkrgZoRL7THm4Rjwe-oYahvCXa7JcVKa-vcUMDNZo8vFrHf2JKuq9ZKA/s320/100_0664.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5406288164589390994" /><p class="MsoNormal" align="center" style="text-align: left;"><o:p>Let me start off by saying that I have been racing triathlons hard for the past 6 years.<span style="mso-spacerun: yes"> </span>Numerous M-dot races, numerous 70.3 races, numerous, <span class="blsp-spelling-error" id="SPELLING_ERROR_8">ahh</span> well, you get the idea.<span style="mso-spacerun: yes"> </span>After the debacle of torrential rain that was <span class="blsp-spelling-error" id="SPELLING_ERROR_9">IM</span> Lake Placid last year, I needed a break, a LONG break from the 3 sport sport.<span style="mso-spacerun: yes"> </span>Needless to say, my break is still occurring.<span style="mso-spacerun: yes"> </span>Not sedentary, but merely a break from the three headed monster!<span style="mso-spacerun: yes"> </span>Enter, weight room!</o:p></p> <p class="MsoNormal"><o:p>Last winter I finally got back into the weight room seriously.<span style="mso-spacerun: yes"> </span>First time since college Rugby in the late 90’s.<span style="mso-spacerun: yes"> </span>The testosterone rush was addicting.<span style="mso-spacerun: yes"> </span>I actually hit the pitch (rugby jargon for field of play) again and realized, that stuff really hurts when you can’t wash the pain away with numerous hours at the pub!<span style="mso-spacerun: yes"> </span>I decided to hang the boots up and still have fun in the weight room.<span style="mso-spacerun: yes"> </span>I did, to the tune of 14 lbs of pure muscle mass!</o:p></p> <p class="MsoNormal"><o:p>I had great hopes for this <span class="blsp-spelling-error" id="SPELLING_ERROR_10">tri</span> season, that is, until I started training!<span style="mso-spacerun: yes"> </span>My mind was not fully recovered yet.<span style="mso-spacerun: yes"> </span>I guess it takes some people longer than others!<span style="mso-spacerun: yes"> </span>Did I mention that Lake Placid was rainy, yeah, to the tune of 4 inches during that hellish day!<span style="mso-spacerun: yes"> </span></o:p></p> <p class="MsoNormal"><o:p>Fast forward through the summer, <span class="blsp-spelling-error" id="SPELLING_ERROR_11">lotsa</span> running, no swimming, and barely any biking.<span style="mso-spacerun: yes"> </span>Time for another off-season romp in the weight room. So, I started my first week of lifting 3 weeks ago and it just <span class="blsp-spelling-error" id="SPELLING_ERROR_12">wasn</span>’t doing it for me.<span style="mso-spacerun: yes"> </span>That is when Deb and my good buddy from Ohio, Red, told me about <span class="blsp-spelling-error" id="SPELLING_ERROR_13">crossfit</span>.<span style="mso-spacerun: yes"> </span>Deb had mentioned trying a few workouts, Red had told me to jump in and hold on for the ride.</o:p></p> <p class="MsoNormal"><o:p>The next few weeks I am going to chronicle the adventure that is <span class="blsp-spelling-error" id="SPELLING_ERROR_14">Crossfit</span>.<span style="mso-spacerun: yes"> </span>I went to the first class on Saturday, Nov 14<sup><span class="blsp-spelling-error" id="SPELLING_ERROR_15">th</span></sup> and heard their philosophy.<span style="mso-spacerun: yes"> </span>Intense anaerobic workouts that last from 5 to 20 minutes and completely kick your butt. Yeah, right! A 5 minute lift kicking my 200 lb butt that thrives on the weight room? c’<span class="blsp-spelling-error" id="SPELLING_ERROR_16">mon</span> man!<span style="mso-spacerun: yes"> </span></o:p></p><p class="MsoNormal"><o:p><span style="mso-spacerun: yes"></span>Well, I decided I needed a new fitness fix, I have decided to drink the <span class="blsp-spelling-error" id="SPELLING_ERROR_17">Crossfit</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_18">kool</span>-aid.<span style="mso-spacerun: yes"> </span>I signed up for 1 month.<span style="mso-spacerun: yes"> </span>I am going to totally dedicate and immerse myself in this <span class="blsp-spelling-error" id="SPELLING_ERROR_19">crossfit</span> program to see if it will make me a better 3 sport monster, or at least get me ripped like Arnold!<span style="mso-spacerun: yes"> </span></o:p></p> <p class="MsoNormal"><o:p>But, I had my first experience with some functional triathlon crossover and I haven't even officially started. On Saturday, my <span class="blsp-spelling-error" id="SPELLING_ERROR_20">crossfit</span> coach taught me a new squat technique, putting my big <span class="blsp-spelling-error" id="SPELLING_ERROR_21">ol</span> butt below my knees.<span style="mso-spacerun: yes"> </span>WAIT!!!!<span style="mso-spacerun: yes"> </span><span class="blsp-spelling-error" id="SPELLING_ERROR_22">Isn</span>’t that supposed to be bad for your knees?<span style="mso-spacerun: yes"> </span>You ask.<span style="mso-spacerun: yes"> </span>Well, the way he explained it is as follows.<span style="mso-spacerun: yes"> </span>“When are you ever going to squat to parallel or less.”<span style="mso-spacerun: yes"> </span>Good point I thought, and dropped my butt down.<span style="mso-spacerun: yes"> </span>He then asked me to sit on a low box and stand with NO momentum.<span style="mso-spacerun: yes"> </span>I <span class="blsp-spelling-error" id="SPELLING_ERROR_23">couldn</span>’t.<span style="mso-spacerun: yes"> </span>I was humbled, embarrassed, and a little peeved!<span style="mso-spacerun: yes"> </span>He was pointing out the fact that one can be very strong in many aspects, but lack what <span class="blsp-spelling-error" id="SPELLING_ERROR_24">crossfit</span> terms, “functional fitness”.<span style="mso-spacerun: yes"> </span>Maybe that is why I never really have that biking power I want?</o:p></p> <p class="MsoNormal"><o:p>To read more about this functional fitness and <span class="blsp-spelling-error" id="SPELLING_ERROR_25">crossfit</span>, check out this website <a href="http://www.crossfit.com/">http://www.crossfit.com/</a> .<span style="mso-spacerun: yes"> </span>I have my next session on the 16<sup><span class="blsp-spelling-error" id="SPELLING_ERROR_26">th</span></sup> at noon.<span style="mso-spacerun: yes"> </span>I will blog again later this week to see if this “10 minute of hell” routine is all it is cracked up to be.<span style="mso-spacerun: yes"> </span>Apparently this week I learn how to power clean, dead-lift, jerk, and other Olympic lifts the <span class="blsp-spelling-error" id="SPELLING_ERROR_27">crossfit</span> way.<span style="mso-spacerun: yes"> </span>We will see if the <span class="blsp-spelling-error" id="SPELLING_ERROR_28">kool</span>-aid tastes as good as I remember!</o:p></p> <p class="MsoNormal"><o:p>Mike</o:p></p><p class="MsoNormal"><span class="Apple-style-span" style="color:#CC0000;">Now, get ready for blood and carnage boys and girls. </span></p><p class="MsoNormal" style="text-align: center;"><!--StartFragment--> </p><p class="MsoNormal" align="center" style="text-align:center"><b>A Whole New Flavor</b></p> <p class="MsoNormal" style="text-align: left;"><br /></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7SxoTcsxOa80dP4x2AxvgjGJp9zOGpFWmO-Vz69e_bzFaoLtUNveECF_MHX4TFf4uKm9B70DfuxDkNNj-tgTsaLbs-RHe3g0u7WDygIDiBq4nuzoQT9ajGn-cnWJDAIUdM-IPgeIJK_w/s1600/IMAGE_134.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7SxoTcsxOa80dP4x2AxvgjGJp9zOGpFWmO-Vz69e_bzFaoLtUNveECF_MHX4TFf4uKm9B70DfuxDkNNj-tgTsaLbs-RHe3g0u7WDygIDiBq4nuzoQT9ajGn-cnWJDAIUdM-IPgeIJK_w/s320/IMAGE_134.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5406288176604408514" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 240px; height: 320px; " /></a><p class="MsoNormal" style="text-align: left;"><o:p>So, I am almost done with my first week of <span class="blsp-spelling-error" id="SPELLING_ERROR_29">crossfit</span>.<span style="mso-spacerun: yes"> </span>Gotta say, I have really never seen the point in squatting below parallel, using momentum to do a pull up, and other “functional” movements.<span style="mso-spacerun: yes"> </span>That is as the <span class="blsp-spelling-error" id="SPELLING_ERROR_30">crossfit</span> world says.<span style="mso-spacerun: yes"> </span>I used to giggle at the “<span class="blsp-spelling-error" id="SPELLING_ERROR_31">girly</span> men” at the gym that would kip (a form of <span class="blsp-spelling-error" id="SPELLING_ERROR_32">crossfit</span> hip thrust as you do a pull up) when they do a pull up.<span style="mso-spacerun: yes"> </span>I would point at the muscle head that would squat till his trash touches the floor.<span style="mso-spacerun: yes"> </span>Well, let me tell you something.<span style="mso-spacerun: yes"> </span>It <span class="blsp-spelling-error" id="SPELLING_ERROR_33">ain</span>’t as easy as it looks.<span style="mso-spacerun: yes"> </span></o:p></p><p class="MsoNormal" style="text-align: left;"><o:p><span style="mso-spacerun: yes">First off, just trying to get my hip thrust to get a pull up done has caused a mass amount of confusion for my body.<span style="mso-spacerun: yes"> </span>Squatting below parallel, well, lets just say that my hips are not quite that flexible.<span style="mso-spacerun: yes"> </span>Now, on top of that, throw a 10 minute time limit, box jumps, push ups, and kettle ball swings and a coach yelling at you that there will be no gains unless you go balls to the wall!<span style="mso-spacerun: yes"> </span>Lets just say that my guts were on the floor already in my <span class="blsp-spelling-error" id="SPELLING_ERROR_34">crossfit</span> journey.</span></o:p></p><p class="MsoNormal" style="text-align: left;"><o:p><span style="mso-spacerun: yes">So, the week started with a warm up of squats and jogging.<span style="mso-spacerun: yes"> </span>We talked some correct form so I would not tag out of this game early, and then onto the workout.<span style="mso-spacerun: yes"> </span>My first workout was ten 36 inch box jumps, followed by 10 20 lb <span class="blsp-spelling-error" id="SPELLING_ERROR_35">kettleball</span> swings, followed by 10 push ups in 10 minutes.<span style="mso-spacerun: yes"> </span>The goal was to get as many as I could.<span style="mso-spacerun: yes"> </span>And that I did.<span style="mso-spacerun: yes"> </span>BUT, let me tell ya something, <span class="blsp-spelling-error" id="SPELLING_ERROR_36">crossfit</span> is a new game.<span style="mso-spacerun: yes"> </span>Total lactate threshold work.<span style="mso-spacerun: yes"> </span>I was expecting to blow my coaches hair back.<span style="mso-spacerun: yes"> </span>And that I did, with the chunks spewing from my mouth after my last set.<span style="mso-spacerun: yes"> </span>SERIOUSLY!</span></o:p></p><p class="MsoNormal" style="text-align: left;"><o:p><span style="mso-spacerun: yes">So, the week has progressed, today (Thursday) was my rest day, and I just (read that as 30 minutes ago) am now able to fully flex and extend my arm again.<span style="mso-spacerun: yes"> </span>Yep, full on not able to even pick my own nose.<span style="mso-spacerun: yes"> </span>G’times. At to think that all of the workouts so far have only dealt with body weight moves.<span style="mso-spacerun: yes"> </span>Absolutely zero added weight, apparently this is telling me something.<span style="mso-spacerun: yes"> </span>Still trying to figure out what that is</span><span class="Apple-style-span" style="font-family:Wingdings, serif;">!</span></o:p></p><p class="MsoNormal" style="text-align: left;"><o:p><span class="Apple-style-span" style="font-family:Wingdings, serif;">A<span class="Apple-style-span" style=" ;font-family:Georgia, serif;"><span class="blsp-spelling-error" id="SPELLING_ERROR_37">fter</span> almost finishing my first week, gotta say.<span style="mso-spacerun: yes"> </span>The <span class="blsp-spelling-error" id="SPELLING_ERROR_38">kool</span>-aid tastes pretty damn sweet.<span style="mso-spacerun: yes"> </span>It has been tough to swallow, but once down, I am liking the taste.<span style="mso-spacerun: yes"> </span>I have not puked from a workout since my college rugby days.<span style="mso-spacerun: yes"> </span>And to tell you the truth, I like it, I like it a lot.<span style="mso-spacerun: yes"> </span>The workouts are intense, full body, 30-50 minute workouts with the hardest part lasting anywhere from 10-25 minutes.<span style="mso-spacerun: yes"> </span>I love the feeling of busting my gut with all I have and being able to see results immediately, even if it is simply boogers that I can’t pick;)</span></span></o:p></p><p class="MsoNormal" style="text-align: left;"><o:p><span class="Apple-style-span" style="font-family:Wingdings, serif;"><span class="Apple-style-span" style=" ;font-family:Georgia, serif;">Alright, next week I will give more detail on the whole <span class="blsp-spelling-error" id="SPELLING_ERROR_39">crossfit</span> mind set and let you know if any of my muscles are <span class="blsp-spelling-corrected" id="SPELLING_ERROR_40">adapting</span> to the new moves.<span style="mso-spacerun: yes"> </span>My guess is that workouts are going to be so varied they will not have the time to adapt.<span style="mso-spacerun: yes"> </span>I believe there in lies the benefit of this new cult!</span></span></o:p></p> <p class="MsoNormal"><o:p> <b>Until then, I’m pouring another glass, or 6, for the next week!</b></o:p></p> <!--EndFragment--> <p></p> <!--EndFragment-->Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1tag:blogger.com,1999:blog-1038662143643668051.post-5568627624252344762009-11-16T11:43:00.005-07:002009-11-16T13:55:34.702-07:00Park City Half Marathon by Jesus Castaneda<span class="Apple-style-span" style="color:#CC0000;">Just want to say thanks to Jesus, one of our SLRC employees, for sending in this race report. I am sure it is no surprise that one of my favorite things about this post is his nutrition choices for dinner the night before and breakfast. Great stuff! No wonder you ran so much faster! </span><div><span class="Apple-style-span" style="color:#CC0000;"><br /></span></div><div><span class="Apple-style-span" style="color:#CC0000;">Seriously though, isn't it great to remember our race experiences? What worked, what didn't and why we do it? Time to think back at 2009 and start planning for 2010. Maybe more Half's for Jesus. How 'bout you?<br /></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSfgVh1UFuPvWvCxo4ytDFjQrBn6gG7gaodhQVaas96qSEgfeXlA5X6tTztXy_VlDWzpg50rFcvv2yUVmq27XPnvnGHtG84lbE-26D5k2wHjOhsBFoLK6nl_x1g4GCHJibkx8vlic4-aM/s1600/47549-169-002f.jpg"></a><br /><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVOk0mETOlr9p83NyXTecz-5QkH0z9teykjtBRyT51zfaNrxM4qdAGGBKQBMZGDGlAvKnkjkLIQ_kBfIDAJW8UXvexBphqh27xoCLdSutcjfALs2zEqUK6ouVsakPgddYqFruN3X1VENY/s320/47549-056-030f.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5404775338305862290" /><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px 'Times New Roman'">So there I was at the starting line of the park city half marathon. It was a chilly Saturday morning and weeks of training were about to pay off. It was my second half marathon of the year and I was eager to better my time from my first one.</p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px 'Times New Roman'; min-height: 15.0px"><br /></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px 'Times New Roman'">The course of the half marathon was nice and very challenging for me at times. With great views of the area that made me feel sheltered by the mountains as I run as fast as I could. The first half of the race was pretty much all uphill which meant that the second half was gonna be all pretty much downhill, so I took it a bit easy the first few miles just to make sure I was gonna have enough gas on the tank to have a strong finish.</p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px 'Times New Roman'"><br /></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px 'Times New Roman'">At mile 9 I took my last gel and I was ready to start my strong finish so I started pushing a little bit harder in every stride. Up to that point I was pretty comfortable with my performance and I didn't have any major set backs (no upset stomach or bathroom breaks). I attribute that to a great dinner the night before, my father in-law grilled some salmon and served it with grilled sweet potatoes (it was delicious). For breakfast I had a bowl of quinoa with hemp milk and a sweet potato from dinner plus lots of water. It was great to see my wife Jenn with my kids at the finish line and even greater when I looked at my watch and realized that I had improved my previous half marathon time by almost 10 minutes. I love running, I love the good days and the bad days and I am most thankful for the people who make it possible for all of us to compete in such a great environment. My goal was to better my time and to set a good example for my kids. Their smiles and big hugs at the end was the best feeling after a great event. Thanks to everybody involved in the Park City Marathon and ½ Marathon. I am looking forward to making it a tradition for years to come.</p><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinKCAfcM2aXDG8vVBjeKubaehTaBKfxkI_OwUdHLH2qehdmXz5RTJEYilB2fCdUdw0uHX6RpGl9UpBJQUx_hPB2b_FKOc1liKnVNeIGiWFj8Z-zQ4yV_nEg7axZ7j0dSwwWH0Jzx-KHqo/s320/47549-054-009f.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5404775326674578674" /></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com2tag:blogger.com,1999:blog-1038662143643668051.post-34921250203472401882009-11-09T11:27:00.007-07:002009-11-09T12:22:22.389-07:00Essential off season leg stability work<span class="Apple-style-span" style="color: rgb(0, 0, 0); -webkit-text-decorations-in-effect: none; ">I am sure many of you out there have gone through a knee, hip or ankle problem. Joint issues are very common among endurance athletes,but the good new is that you can dramatically reduce your chance of getting one of those kinds of injuries! <b>Strengthening weak muscles</b>, <b>stretching tight ones</b> <b>and relieving muscle tension </b>should become not just an off season, but year round mantra of any one who doesn't want to get injured.</span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-nITjiYtKguj2LWMyca1wwoI5HBdlFrEu8e-dFgrFocxNR3tu4EojctOI5NCn3zw2ca0PZiqX10eNqcbscEi5YXyYu_M1B7_lgk6kBzxJ7GFiFaZxMKl2h_KTyO41FY1Q-wddHIVYGLs/s1600-h/flexibility-dvd211.jpg"><br /></a><div><br /></div><div><b><span class="Apple-style-span" style="color:#CC0000;">STRENGTHEN</span></b></div><div><span class="Apple-style-span" style="color:#CC0000;"><b><br /></b></span></div><div>Most joint injuries are a result of muscle instability. That means that certain dominant muscle are much stronger as compared to weaker large muscles or weaker stabilizing muscles. If this happens then joints, like hips and knees get yanked on too much in one direction by the stronger muscle and not equalized because the weaker muscle groups are too weak to do their job and pull it back into alignment. </div><div><br /></div><div>For knees and hips specifically, working your abductor and adductors are two of what I consider to be the essential injury prevention exercises. There are some others like different types of lunges, but start with these first. These can be added to your existing leg routine or done at home with stretch cords. I prefer that people do this on cable machines though like the videos below show. </div><div><br /></div><div>How many? Well, if you have never done something like this before, then start with 2 sets of 10 reps on each leg for about 4 weeks and then add another set to make it three. Or if you are really time crunched, the use this exercise as your warmup for leg day and do one set of 15.</div><div><br /></div><div><span class="Apple-style-span" style="color:#3333FF;">IT IS VERY IMPORTANT THAT, AS YOU AS YOU CAN, YOU BEGIN TO LET GO WITH YOUR HAND AND LEARN TO BALANCE ON YOUR SUPPORTING FOOT. A BIG PART OF THE STABILIZING AND STRENGTHENING GAINS YOU MAKE ACTUALLY COME FROM THE STANDING FOOT AS WELL. YOU WILL NOTICE THAT YOUR STANDING LEG BECOMES TIRED AND BURNS BEFORE THE WORKING LEG. </span></div><div><br /></div><object width="320" height="265"><param name="movie" value="http://www.youtube.com/v/UVh8w60RgYg&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/UVh8w60RgYg&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="320" height="265"></embed></object><br /><br /><br /><object width="320" height="265"><param name="movie" value="http://www.youtube.com/v/KlHKqglfY8k&hl=en&fs=1&rel=0&color1=0x5d1719&color2=0xcd311b"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/KlHKqglfY8k&hl=en&fs=1&rel=0&color1=0x5d1719&color2=0xcd311b" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="320" height="265"></embed></object><div><br /></div><div><span class="Apple-style-span" style="color:#CC0000;"><b>STRETCH AND RELIEVE TENSION</b></span></div><div>There are numerous resources that have effective stretches. There are now multiple DVD's and Books on stretching and Yoga for athletes. These are great because they show you poses that you can do when you are tired and don't need any more strength or power work. Just relax and stretch.<a href="http://www.briandorfman.com/products/product-detail/58-detail-flexibiltiy-training-dvd"> </a><span class="Apple-style-span" style="color:#6600CC;"><a href="http://www.briandorfman.com/products/product-detail/58-detail-flexibiltiy-training-dvd">Flexibility Training</a></span> is one of my favorite DVD's. It is a great 25 minutes stretch routine and has some good leg stretches as well. Do this once or twice a week will really help your body unwind.</div><div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnVlXEa0YcByHaS5dEe28E3H28Tyb11bYpky0CIIuI7teRBp7U-GrXtF5tLTTpb2GNf58L8lUj-XO7iYBnNTni0go0dAzFphNdwF2EUYmCdrzSKwL1Usz8n_rlUwSIfOYXisQ0DwXdqjo/s320/flexibility-dvd211.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5402182424286467298" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 150px; height: 167px; " /></div><div><b><br /></b></div><div><span class="Apple-style-span" style="color:#CC0000;"><b><br /></b></span><div><br /></div><div><br /></div></div><div><br /></div><div><br /></div><div><br /></div><br /><br /><div><br /></div><div>For relieving muscle tension and knots, you either need to have a really good sports massage therapist you see once or twice a month AND/OR you use something like a<span class="Apple-style-span" style="color:#6600CC;"> </span><a href="http://saltlakerunning.blogspot.com/2009/04/trigger-point-therapy-kit-help-at-home.html"><span class="Apple-style-span" style="color:#6600CC;">Trigger Point</span></a><span class="Apple-style-span" style="color:#6600CC;"><a href="http://saltlakerunning.blogspot.com/2009/04/trigger-point-therapy-kit-help-at-home.html"><span class="Apple-style-span" style="color:#6600CC;"> Therapy kit</span>.</a><a href="http://saltlakerunning.blogspot.com/2009/04/trigger-point-therapy-kit-help-at-home.html"> </a></span> You can read that post <a href="http://saltlakerunning.blogspot.com/2009/04/trigger-point-therapy-kit-help-at-home.html"><span class="Apple-style-span" style="color:#6600CC;">here</span></a><span class="Apple-style-span" style="color:#6600CC;">.</span></div><div><div><br /></div><div>Oh and, this quick video demonstrated the yoga stretches that target specifically the adductor/abductor muscles we are concerned with today. ACTUALLY, you will have to just do what this video says and then drop your leg the other direction as well(across your body.) to get both sets of muscles.<br /><br /></div><div><object width="320" height="265"><param name="movie" value="http://www.youtube.com/v/cpRwL3IifVU&hl=en&fs=1&rel=0&color1=0x5d1719&color2=0xcd311b"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/cpRwL3IifVU&hl=en&fs=1&rel=0&color1=0x5d1719&color2=0xcd311b" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="320" height="265"></embed></object></div><div><br /></div><div>So, just remember that injury prevention should be a staple part of your year round program. Happy strengthening, stretching and relieving of muscle tension!</div><br /><br /></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com0tag:blogger.com,1999:blog-1038662143643668051.post-8114443225377012102009-11-03T10:02:00.005-07:002009-11-03T10:26:23.411-07:00Jena's Journey<div><span class="Apple-style-span" style="color:#FF0000;">Thank you so much Jena for sending us your story. It seems as though that no matter who you are, your goals, your experience or your natural talent level, the dedication it takes to get where you want to go is unchanging. It is so inspirational to talk to all kinds of people and be motivated by their own sacrifices and passionate pursuits through this race we call life. </span> </div><div><br /></div><div><span class="Apple-style-span" style="color:#CC0000;">JENA'S JOURNEY</span></div><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3EaskyafcWlgfN9Tlvs2xlUNNOcelVonbj2jAWepgNsILuaUi4kp9IgWFyfqoQ5ShUatvrIUAXdG0UlRWv6757-JmG_lPMEaB-Q8Gd6V6ZaawdpGiA7XgR-l5yyNEwUw0VUUpB96mDok/s320/10krunwithmckay.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5399928082624554754" />My name is Jena, I am 31 years old, I have a 7 year old daughter and a 3 almost 4 year old daughter. I got married 12 years ago in May. Before I got married I ran almost every day and I enjoyed running local 5ks. In Junior High and High School I ran Track and Field and Cross Country. A year after High School I got married, and my Husband and I started focusing on having a family. The first 7 years of our marriage we found it was not easy for us to have children and we experienced many failed pregnancies but eventually were able to have our two amazing daughters. During this time, I focused on my children and Husband and I forgot about me. I didn't realize I could balance both taking care of myself and taking care of my Husband<br /><br />and Daughters. When my youngest turned 18 months old, I decided to make a change. I wanted to be the best Mother and Wife I could be and in order for that to happen, I realized I needed to take care of myself and lose a lot of weight and live a more healthy life style.<br /><br />In August 2007 my Journey to a healthier happy me began. My oldest was 5 and she had just started school. Her school is 1 mile away from our home so I decided to walk her to school and home everyday, 4 miles a day. Then I started jogging to school while pushing my baby in a jogging stroller with my oldest riding her bike right next to me. I started getting stronger and stronger. I later found some friends to workout with a few times a week and that was very motivating. I decided that I wanted to run a half marathon so I began training by running almost everyday.<br /><br />On March 28th 2009 I ran my first half marathon in Riverton, Utah and my time was 3:08. After 11 years of not running I was hooked and hitting the pavement again and I ran and completed a half marathon. My husband ran by my side and some good friends followed us around the race with our kids so that they could see us accomplish this goal. It was an amazing feeling to accomplish this. On June 13th 2009 I ran my second half marathon at Bear Lake and my time was 3:09.<br /><br />As many of you know, Salt Lake Running Co. hosted the Nike+ Human Race on Saturday, October 24th 2009. My Husband and I participated in this awesome race and finished in 1:23:09. This was an amazing race because I saw a lot of people supporting one another. I witnessed friends who had finished who ran back to find friends who still needed to finish and helped motivate them and get them to the finish line. I personally had 2 friends come back and find my husband and I and it was a great feeling to have that kind of support. I came to the practice training runs that Salt Lake Running Co. provided for us the weeks previous to the race and loved the encouragement and support I received from everyone in the running group. The running community is such an awesome bunch of people and running with a group is a great way to stay motivated.<br /><br /><div><span class="Apple-style-span" style="color:#CC0000;">GETTING THE FAMILY INVOLVED!</span><br /><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLiMkbxDqrPtChRNXkiYlO8Wj39MHgLb0BTqAPmYsQbaPaoQ_aLpQ50FZaKV1kn_hViK5xcxwac0S8rNNUKL8wa8opGHJq826oDSFrddi528fFnj9aSPNR3U5Vf49UPgFE1RVnioiqQ7U/s320/marstonfamily2009.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5399928075093758914" />My daughters are part of my workouts. They watch me lift weights at home and they go on most of my runs with me. I have made a point to tell them that I need to be a healthy happy mommy and so they support me and never complain. I know that my example will be something that they take with them throughout their lives. They enjoy eating the healthful food I make them and they also like to exercise and be active. My husband is also eating better and trying to be more active. He is helping me reach my goals by encouraging me, being very supportive, and he runs in every race that I enter, I love having him there. I am working with a friend who is a personal trainer and nutritionist and she is also helping me reach my goals, thanks Brynnly!<br /><span class="Apple-style-span" style="color:#CC0000;"><br /></span><div><span class="Apple-style-span" style="color:#CC0000;">JENA'S TIPS </span></div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0-btsfi-pOZl8BIMkPYgP4Fgk56LWALsokvVFwyQANtMEDrE-JxL70BKLi2AsKKIL8gN8DqCQu6m9ChHS2Daf47wXZFBlT2_iK3Ayds0Or-fQcILQHtnN9cbJbOzAH4uEZcbp8J90r2E/s320/wediditriverton.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5399928090200830482" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 240px; " /><div><span class="Apple-style-span" style="color:#CC0000;"></span>Since my weight loss Journey started in Aug. 2007, I am happy and excited to say that <b>I am 50+ lbs lighter</b> than I was then. I still have 70 lbs to lose to reach my goals and I know I can and will reach my goal. The message I would like to share with whoever reads this is simple. Your Mind is amazing and you can do anything if you say you can. I hear a lot of people out there making a lot of excuses. Excuses keep you on the couch and keep the pounds on! Surround yourself with a support group, let people know what you are doing, eat better and exercise more and start saying you can, make it happen.<br />It is not always easy, but I can tell you from experience that it is a lot harder to start from scratch.<br />Here are a few things that help me stay on track and will help you:<br /><br />-<span class="Apple-style-span" style="color:#6600CC;">Weight loss doesn't happen overnight, it is a long Journey , but you will benefit greatly by doing it right.<br />-Exercise often, get your heart rate going!<br />-Find a group or friend to workout with or run/walk with.<br />-Keep a Food Journal, you will be surprised at how many calories you consume in a day.<br />-Avoid eating out, if you eat out make wise choices and don't finish your plate.<br />-Weigh in once a week with someone, it helps to have someone other than yourself to answer to.<br />-Stay Positive, tell yourself you can, your mind is much stronger than you think.<br />-Set small goals that add up to a bigger goal.<br />-Reward yourself when you meet your goals, new running socks, some new music on iTunes...<br />-If you have a bad day get right back to your plan the next day.<br />-Teach your kids, explain what you are doing and why and they will be a huge motivation and support to you.<br />-Don't start next week, Start Today!</span></div><div><br /></div><div>I just want to say thank you to the Salt Lake Running Co. for sharing my story. I hope that it will inspire many to get out there and make a change. You can do it!<br /><br /><br />-Jena Marston</div></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com4tag:blogger.com,1999:blog-1038662143643668051.post-62159104560757470242009-10-26T13:29:00.004-06:002009-10-28T15:27:45.591-06:00Human Race 10K VideoThanks to our rising video producers, Dave and Memphis, who work at Salt Lake Running as a day job, we have this vid of this weekends Human Race 10K! <div><br /></div><div>A great time was had by all. As a business, we would like to thank Nike for offering this worldwide 10K and even sending some REALLY nice technical tees free of charge to those who registered. That is a generous give back by Nike for sure! And it was cool to see so many wearing them in the race. Gave it a united human family feel. Aren't we all in this race together?</div><div><br /></div><div>The staff (and some of their families) enjoyed the opportunity too to set up a Salt Lake City free race location. It was a ton of fun to give people a chance to run just for the joy of it. No awards, no published results, just a 10K course, an aid station(where the kids where in fact NOT chained to the table), a free NICE shirt and friends. Even the weather held out. What a great day! </div><div><br /></div><div>We hope that this becomes an annual tradition. If you were there and loved it, then let NIKE know. There is feedback tab to the right of the cool interactive world map that shows some of cities participation at this website: </div><div><a href="http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/humanrace/?id=race_day"><span class="Apple-style-span" style="color: rgb(102, 0, 204);">http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/humanrace/?id=race_day</span></a></div><div><span class="Apple-style-span" style="color: rgb(102, 0, 204);"><br /></span></div><div>We hope you come back next year...and bring your friends!</div><div><span class="Apple-style-span" style="color: rgb(102, 0, 204);"><br /></span></div><div><object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/Lc7jZtE6bHg&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Lc7jZtE6bHg&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="400" height="243"></embed></object></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com2tag:blogger.com,1999:blog-1038662143643668051.post-30401296133046275382009-10-19T20:32:00.006-06:002009-10-19T21:40:23.291-06:00BJ's Kona Report 2009-In the heat of the moment, the heart does not forget.<div>Kona Report 2009, October 11, 2009</div><div><br /></div><div>"You can learn a lot about life on the Big island of Hawaii." These are the words of notorious telecaster Al Trautwig. Never have these words rung more true for me than they did yesterday as I made my way to the finish line on Alii Drive. As I write my report on yesterday’s activi</div><div>ties I hope I will be able to capture the feelings and lessons I learned as I made my way over some of the most beautiful and harshest environment on all of Mother Earth.</div><div><br /></div><div> </div><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghS1ZT172YFskW3_S5nZ1SyS9AvAlWzXsli2GpWH5q31siDIY0Ylb_WIU82R_kl9cFZWlY6nTtfvRXhj6hmExlFhekgBihVp9GksOJJeIh5XiZTvXdbCGD7yQ1IN8zNLQxa_N8xtzqcnY/s320/Still+Smiling.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5394521649024036530" /><div>The day was here the moment had arrived and I was feeling ready to perform on the world’s biggest stage. After checking things over on the bike I got my swim skin on that a few days before cut me pretty good on my ribs and knew it would only be worse after the swim today. I caught up to Chrystel gave her my love and with all the other athletes headed into the Pacific. The swim began like any before, a massive push where blows were traded and we swam like spawning salmon to the turnaround. I stayed calm and relaxed in the water and just kept a good steady stroke. I never felt like I was pushing too hard. I felt in control and was having a great race. When I got to the pier, everything was running according to plan. I had a quick transition and I was on my bike a few seconds over 1 hour. I saw Chrystel as I left gave her a quick smile and headed out.</div><div><br /></div><div> </div><div>My plan on the bike was to stay in control and then see if I could go harder after the turn at Hawi. But, even more important was making a push after the turn at Kawaihae on the way back to town. This entire week the wind has been blowing from north to south and as we made our way north it was doing just that. I thought to myself, “cool, then I will have a tail wind on the way back”. The wind changed and I had a headwind coming back into town. I realized that the wind here is not predictable other than you can expect it to be hard and above all else don't count on it staying the same. My bike leg was very frustrating from the go, I watched as packs of riders would go by and I would fall out of the draft zone only to be passed by another pack. I felt like everyone had more power than I did. The bike leg was the most painful ride I have had. I tried to pick up the pace but couldn’t. All my power was gone. I had nothing in me. I did not know what was wrong. By that point I was overwhelmed with a lot of negativity running through me and I was </div><div>doing my best to push it aside and concentrate on the marathon ahead. I kept thinking about what Chrystel told me, that all I could control was my attitude and I tried really hard to do so. </div><div><br /></div><div> </div><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNYYFPOwDPnSsTBIUw9FdB68FYQjV2mKmclK6jb9GNEMGhbSAkErAS2GkB1tpcMcKYavthS_yQj926t7UgNnycyHCSvjvgJT2EPyhwXFlTIp97JF85FWT9mFCGVk2UU2QHqrA8bO2nQD4/s320/run.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5394521656519506930" /><div>After finally getting off the bike, I proceeded through transition and got back to my natural environment. I ran well and in control, but I just could not get into my rhythm. Everything was off. I had moments of good pacing followed by moments of wanting to just walk to the finish. Thoughts of quitting even crossed my mind, but I could not let it go there. I went through highs and lows throughout the entire day. My thoughts had changed as my goals changed from my time goals to merely finishing and everything bad that was happening changed as I changed my perspective. I saw Chrystel on the run a few times and she was cheering me on to have a great run and telling me how good and strong I </div><div>looked. It helped me so much, but it wasn’t enough. Pretty soon my pace slowed as it did on the bike and there was nothing I could do about it. My body was not responding as I am used to it responding. It let me down and I did not know what to do about it. The pain was all consuming, I thought about my brother Doug at the Spud telling us “even my hair hurt” and I could relate to him at that time. </div><div><br /></div><div> </div><div>During my moments of deep pain, frustration, depression, and fear, in those dark times, I would change my thoughts to thoughts of gratitude and love. I was thankful for the volunteers’ who gave me words of encouragement and gave me food and fluid to keep me going. I was thankful for my loving wife who in spite of my imperfections has not quit on me and supported me as I pursue my passion. I was thankful for my wonderful son Will who always brings a smile to my face and is as easy going as they come. I was thankful to be there in the race that not many people get to do and to see truly great athletes perform majestically even when my situation was saying the conditions are too tough. I was thankful to my friends and family for their support. I focused on love as well. One of my fears was that my family and friends would be disappointed in me for not doing as well as I had prepared. I only needed to think of the love in my life and I knew they would not be and would be behind me even on my worst day. </div><div><br /></div><div>The lessons I learn during my races are not different from the lessons in life. We have good and bad days and moments where we want to just walk or even quit. But during those times, if we take time to be grateful for what is good and focus on the love that is in all things, it will bring us out the pit of despair with renewed hope and spirit to soldier on because the finish line awaits. And no matter what kind of day you are having, it is sure to bring a smile to your face.</div><div><br /></div><div>One of the most magical places on earth is the final stretch down ALII Drive. It is as if all of the problems and pain you were experiencing before are taken away and you find new life in yourself brought on by the cheering crowd and the finish line. If there is a heaven, I would imagine that it would be similar to finishing an Ironman where the highs and lows of life are gone and only the ultimate high awaits you as you cross the finish line. I say thank you to everyone for your love and support and I hope we can all find strength in each other to overcome any obstacle that comes our way.</div><div><br /></div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTO0I_MjARErL4IuBGifs4wbOxgT5P_NHtPcI5UdJ-Cs2W4BueM6OEiA9Y9F8UH8FFDf1xDtgaOfLyn2Yg5u2IsfYz-FrR5hWyLybGQDiP5NyurxIWMK6-mNM51It3-oRHm-F1DTcgVlQ/s320/finished.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5394521167166971954" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 240px; height: 320px; " /><div>Yesterday was a rough day. I never left the pain cave from the moment I got on the bike. I have no excuses, no injuries. I was not sick. Everything was just off. We all have good days and we all have bad days, and yesterday was the worse time to have one of those bad days, but it is what happened. I know I will keep playing the day in my head over and over again, trying to figure out what went wrong, what I could have done different to have a better day.</div><div><br /></div><div>Now is the time to pick up the pieces and concentrate on the future and the great things to come. I am truly thankful for everyone in my life and all the support I have received. I feel I have let you down and feel such deep sadness.I am picking my head up and looking at 2010 as the year of redemption. I have a goal to come back to Kona and have a stellar race. I will. I know I can, and “All that I can, We will”.</div><div><br /></div><div><br /></div><div>Thank you,</div><div>BJ</div><div> </div><div><br /></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1tag:blogger.com,1999:blog-1038662143643668051.post-47132718071146978062009-10-12T10:58:00.008-06:002009-10-12T11:32:51.744-06:00Protein shakes for endurance athletes<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkyVrLZZvrtWnuNMar41Cm1P3-mfyg35hPrqriRlPj4FLCNPwTAJCNiTn7jpdL9lTb6E00kUJtMKGNXx1N3UWxSAeVUA5fVGTuc49L6zwOsd3NeO8VzGFgSMKBrBxkVdzCFKfqP1eQstY/s1600-h/blend.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkyVrLZZvrtWnuNMar41Cm1P3-mfyg35hPrqriRlPj4FLCNPwTAJCNiTn7jpdL9lTb6E00kUJtMKGNXx1N3UWxSAeVUA5fVGTuc49L6zwOsd3NeO8VzGFgSMKBrBxkVdzCFKfqP1eQstY/s320/blend.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5391766625641076754" /></a><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><span class="Apple-style-span" style="color:#CC0000;">BJ POWERS UP HIS OWN SHAKE. NOTHING LIKE WORKING OUT</span><b><span class="Apple-style-span" style="color:#CC0000;"> </span></b><span class="Apple-style-span" style="color:#CC0000;">IN ORDER TO EAT</span><b><span class="Apple-style-span" style="color:#CC0000;"> </span></b><span class="Apple-style-span" style="color:#CC0000;">YOUR FOOD!</span></div><div><br /></div><div>If there is one thing that you should change about your current eating/post workout recovery habits, it would be the addition of protein shakes. A protein shake accomplishes many objectives at the same time.</div><div><div><br /></div><div>First and foremost, it gives your body excellent building/recovery materials. Most people need to eat more raw fruit, more high quality protein and more Essential Fatty Acids (EFA’s.) Shakes are an easy and tasty way to accomplish this. Also, by adding smoothies to your daily eating habits, you avoid the probable chemical laden/empty food that you would have eaten instead.</div><div><br /></div><div>For post workout purposes, recovery shakes are a vital piece in the recovery puzzle. When your body finishes working out, the muscles have a 15-45 minute “glycogen window.” This window is your only chance to quickly restore your muscle’s glycogen levels quickly and easily. The whey protein combined with the fresh/frozen raw fruit will produce a slurry mixture that will hit the bloodstream much more quickly and restore the muscle and liver glycogen much more effectively than solid food choices that have no protein, ie..bagels, bananas. Adding the oil to the shake is extremely important in the area of reducing inflammation, supporting hormone chemistry and also repair work.</div><div><br /></div><div>Make sure that after a workout your shake has about .5 grams of carbs per pound of body weight. The optimal recovery drink ratio is 4 grams of carbs to 1 gram of protein, so add up what you’re putting in the blender. The protein is easy to measure, but you will have to think through the carbs you have added. After a workout, it is common to need to use not just fruit, but fresh juice and or carbo pro(pure maltodextrin) or honey in order to get enough in.</div><div><br /></div><div>Food may still be eaten and should be eaten post workout. But, drink the recovery shake first and then eat a meal (more carbs + protein) about 30-60 minutes after that depending on how long you worked out for, how much you weigh and how hungry you are. As a general rule, when exercising an hour or more, make sure to have a meal after you have had your recovery shake. The whole food meal should have similar carb content as the shake for those longer/harder days. On the shorter and easier days, sometimes a good thick shake will hold you for a couple of hours.</div><div><br /></div><div>If you have not done a workout, you can still have a protein shake for breakfast, lunch or snack (leave out the carbo pro/honey) as they are just great meal replacements. If you try to purchase a smoothie from a smoothie bar, make sure you request to add enough protein to equal at least 20 grams and go without the frozen yogurt varieties. If you want to use the smoothie as a snack/meal replacement, then go with 1 gram of carb(or less) per 1 gram of protein. So that is basically one scoop of protein per piece of whole fruit(or 1 cup berries) used. </div><div>______________________________________________________________________________________</div><div><b><span class="Apple-style-span" style="color:#330099;">ESSENTIAL RECIPE</span></b><span class="Apple-style-span" style="color:#330099;">:</span><span class="Apple-tab-span" style="white-space:pre"><span class="Apple-style-span" style="color:#330099;"> </span></span></div><div><span class="Apple-style-span" style="color:#330099;">1-1.25 cups fresh or frozen fruit (20-25 grams carb)</span><span class="Apple-tab-span" style="white-space:pre"><span class="Apple-style-span" style="color:#330099;"> </span></span><span class="Apple-style-span" style="color:#330099;"> </span></div><div><span class="Apple-style-span" style="color:#330099;">1-2 scoops (~20-40 grams) whey protein isolate</span><span class="Apple-tab-span" style="white-space:pre"><span class="Apple-style-span" style="color:#330099;"> </span></span></div><div><span class="Apple-style-span" style="color:#330099;">1 cup liquid— distilled water, fresh juice</span><span class="Apple-tab-span" style="white-space:pre"><span class="Apple-style-span" style="color:#330099;"> </span></span></div><div><span class="Apple-style-span" style="color:#330099;">1-2 tablespoons flax seed oil</span><span class="Apple-tab-span" style="white-space:pre"><span class="Apple-style-span" style="color:#330099;"> </span></span></div><div><span class="Apple-style-span" style="color:#330099;">½-1 tsp vit C powder (calcium ascorbate) or EmergenC packet</span></div><div><span class="Apple-style-span" style="color:#330099;">*0-2 scoops Carbo pro (0-50grams) or raw honey</span></div><div><span class="Apple-style-span" style="color:#330099;"><br /></span></div><div><span class="Apple-style-span" style="color:#330099;">*Only post workout</span></div><div><span class="Apple-style-span" style="color:#330099;"><br /></span></div><div><b><span class="Apple-style-span" style="color:#330099;">OPTIONAL INGREDIENTS</span></b></div><div><span class="Apple-style-span" style="color:#330099;">Creatine</span></div><div><span class="Apple-style-span" style="color:#330099;">Glutamine</span></div><div><span class="Apple-style-span" style="color:#330099;">Green food,</span></div><div><span class="Apple-style-span" style="color:#330099;">Super seed</span></div><div><br /></div><div> </div><div><br /></div><div><b>INFORMATION ON SMOOTHIE INGREDIENTS</b></div><div><br /></div><div><b>Fresh or frozen fruit</b>: Fruit contains the sugar fructose. Fructose is the only carbohydrate that will restore liver glycogen and is therefore an important ingredient. In season, local fresh fruit is always a good choice. At other times, frozen fruit is a great option. The cheapest source is Costco’s frozen fruit selection. These bags of fruit are also very good quality as they have been selling some organic blueberries in addition to strawberries and mixed berries. Another option is to peel, break into pieces, and freeze bananas in little ziplock bags. Freeze ¾- 1 whole banana per person per bag or double that if you are always fixing smoothies for two and have a blender that can handle the load. Experiment with fruit combinations to find ones you like. Fresh mangoes, pears and strawberries are great.</div><div><br /></div><div><b>Whey protein isolate</b>: A high quality protein that is easier to digest and lower in fat than other forms of protein. Whey protein is also cheaper, non heat damaged and uncontaminated form of protein as well. In order to rebuild muscle and repair cellular damage sustained during prolonged or intense exercise, one must eat sufficient amounts of protein not only after exercise, but throughout the day. There are many places that one can purchase whey protein. The prices vary according to the type of whey protein. Whey protein isolate is the highest quality and can run a little more money. Other whey proteins are blends of hydrosolates, isolates and filtered whey protein. These are still high quality protein sources, but realize that you get what you pay for. Locally, a brand that is economical and pretty good, although not completely isolates is Optimum Nutrition. 1 scoop (about 23 grams) works for many endurance athletes less than 150 lbs (use more if you weigh more.) On occasion, after extremely hard or very long events, one would use more protein.</div><div><br /></div><div><b>Liquids:</b> Distilled water is the first choice for a liquid. Sometimes adding soy milk will give the smoothie more of a creamy texture. Plain yogurt will do the trick also. After long workouts, fresh squeezed juice is a must. After a short day, you may not need juice. The preferred juice would be fresh squeezed grapefruits or oranges. Adds great zing, helps alkalize the blood and rev the metabolism. Please avoid using cows milk. </div><div><br /></div><div><b>Flax Seed Oil</b>: This oil supplies the Essential Fatty Acids. The dominant fatty acid in flax seed is Omega 3. Our food is filled with tons of omega 6 fatty acids, which are not completely bad, but most people end up with too much of it and not enough omega 3. The human body functions far better with large amounts of omega 3 fatty acids. The right fatty acids will be used by the body to build and maintain healthy cells, shorten recovery time, enhance growth, develop the brain, reduce inflammation, protect joints, provide materials to make hormones and increase your metabolic rate. One should buy flax seed oil sold in dark containers in the refrigerated sections of most any health food store. Use 1 TBS per 50 lbs of body weight per day as a general rule. Double that if you have an injury or inflammation.</div><div><br /></div><div><b>Carbo pro: </b> A powdered complex carbohydrate. After a long endurance activity of over 60 minutes, one needs more than the fruit and juice in the smoothie. In this case, adding some Carbo-Pro would be a great idea. This complex carbohydrate will help restore the muscle glycogen used during the aerobic activity. If your body weight is less than about 130, then 1 scoop may be enough. The heavier you are and/or farther you go, the more you will need (up to 3 scoops.) make sure to boost protein accordingly. This product can be purchased at the Salt Lake Running Co. You may also use raw local honey as an excellent carb source.</div><div><br /></div><div><b>EmergenC, Green Food, Super Seed</b>: These are all fabulous additions to any smoothie. Any one can use more of these nutrients. EmergenC greatly aids in recovery. Besides the vitamin C it always has, there are good amounts of potassium in it too. Green foods and Super Seed add grundles of good stuff to the smoothie. These items will turn your normal smoothie into a serious super food that will nourish and rebuild your body like nothing else can. These items can be found at any health food store.</div><div><br /></div><div><b>Creatine and Glutamine</b>: Many people who have heard of these associate them with bodybuilding. However, they play a great role for endurance athletes as well. These supplements greatly add recovery, increase muscle strength and bolster the immune system. These can be added in powdered form, measured using a teaspoon. Use 1tsp of glutamine twice a day. Refer to a creatine chart for proper dosage.</div><div><br /></div><div><b>A WORD ON BLENDERS</b></div><div><br /></div><div>The blender is the most used tool in a healthy person’s kitchen. Investing in a good one is worth the money. Check for a blender that has metal teeth on the bottom of the jar that won’t strip out when blending frozen fruit. Hamilton Beach makes a decent one. The blender of all blenders is the Vitamix Super 5000. It is the same kind of blender used in the commercial smoothie business. The home models have a 7 year warranty and will not only blend anything, but last forever. You can also purchase a second dry blade jar to grind fresh grain into flour, or chop herbs. You must order this direct from Vitamix. You can also try the Blendtec blenders. Not too bad either although I still prefer the Vita mix. </div><div><br /></div><div><br /></div><div><br /></div></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1tag:blogger.com,1999:blog-1038662143643668051.post-33500463506556878932009-10-05T10:43:00.018-06:002009-10-05T15:14:31.022-06:00The Human Race Free 10K--Oct. 24th, 2009 Highland Dr. location<span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8">Salt Lake Running Company will be hosting a FREE 10K at the Highland Dr. Location in support of the Human Race 10K! It will be on October 24th at 9AM. You don't have to have the Nike tools in order to participate either, just come and celebrate running with other people all over the world on the same day! We even have some training runs to help you get ready if this is your first 10K or if you just want company during your training. See all the info below that will tell what the Human Race is, training runs available and an invite from our Nike Human Race ambassador. We hope to see you there rain, sleet or snow, beginner or experienced. </a></span><div><span class="Apple-style-span" style="font-family:Helvetica, serif;"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 160px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9M4DrJ43FlebNnYz7Jh0cPiYJIX-wcGFHtsnTFKHQdZwhwzyvMmeXKliMgwxGln8d4JsIviPMxCHZW8Yn9eg19nLaVcsS3nZ-Avb60i-AwIZGaRPpmjYdtjyJRE5LLfMTXU2dRMnR77s/s200/thumb_runwithyou.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5389191204938873986" /></span></div><div><span class="Apple-style-span" style="font-family:Helvetica, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:Helvetica, serif;"><br /></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><br /><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><br /><b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></b></span></a></span></div><div><span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style=" line-height: 18px;font-size:-webkit-xxx-large;"><b><br /></b></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style=" line-height: 18px;font-size:-webkit-xxx-large;"><b><br /></b></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style=" line-height: 18px;font-size:-webkit-xxx-large;"><b><br /></b></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">Frequently asked questions about the 2009 Nike+ Human Race!</span></span></b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span><u><b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">EVENT SPECIFIC QUESTIONS</span></span></b></u><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><br /><br /><b>What is the Nike+ Human Race?</b><br />Last year Nike hosted the world’s largest running event with nearly 780,000 participants. This year, the Nike+ Human Race is back on October 24. This 10K run will once again celebrate the </span></span></span></a></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">sport of running and give participants everywhere the chance to run together with others around the globe. Nike is hosting runs in more than 30 cities around the world, but with nikeplus.com, every city and every road can b</span></span></span></a></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">ecome a race day course. By combining the virtual running world with the physical, the Nike+ Human Race is open to anyone, anywhere.<br /><br /></span></span><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><b>Why did Nike decide to </b></span></span></span></a></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><b>organize this event?</b></span></span><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><br />The Nike+ Human Race is a celebration of runners and their sport. By using tools that we’ve created like nikeplus.com and the Nike+ SportBand, runners can participate anywhere: a country road, an urban sidewalk or in one of the more </span></span></span></a></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">than 30 cities hosting a run this year. Our goal is to connect runners with each other.<br /><br /></span></span><b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">What is the main goal of the event?</span></span></b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><br />The main goal for the Nike+ Human Race is to celebrate runners and their sport while </span></span></span></a></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">connecting them through a worldwide physical and virtual running event.<br /><br /></span></span><b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">What makes the Nike+ Human Race different from any other 10k run?</span></span></b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><br />The Nike+ Human Race reaches a large participant base with a global scope all on the same day. We’ve created </span></span></span></a></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">access points in cities all over the world while also bringing the event to every runner virtually through </span></span></span></a><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><a href="http://www.nikeplus.com/">nikeplus.com.<br /></a><br /></span></span><b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">Where will it be held?</span></span></b><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><br />The Nike+ Human Race will be held anywhere a registered Nike+ runner chooses to hit the pavement. More than 30 cities will have organized physical </span></span></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">races, but the Nike+ Human Race is truly open to everyone, everywhere. If you don’t live in a race city, just sign up at </span></span></span></a><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;"><a href="http://www.nikeplus.com/">nikeplus.com </a>to participate. Simply use the Nike + iPod nano sport kit, the iPod touch™, iPhone™, or Nike+ </span></span></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"><span class="Apple-style-span" style=" color: rgb(141, 141, 141); line-height: 18px; font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><span class="Apple-style-span" style="color:#000000;"><span class="Apple-style-span" style="font-size:medium;">SportBand to track your miles on race day. Then you can sync your miles on nikeplus.com to have your results officially counted as part of the race. Race locations include cities around the world such as New York, London, Buenos Aires, Seoul, Tokyo and more.</span></span></span></a></span></div><div><span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style=" line-height: 18px;font-size:-webkit-xxx-large;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style=" line-height: 18px;font-size:-webkit-xxx-large;"><br /></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><a name="LETTER.BLOCK8"></a></span><span class="Apple-style-span" style=" ;font-family:Helvetica, Geneva, Arial, Helvetica, sans-serif;font-size:-webkit-xxx-large;"><a name="LETTER.BLOCK14"><table posinset="0" id="content_LETTER.BLOCK14" width="100%" set="" border="0" hidefocus="true" tabindex="0" cellspacing="1" cols="0" cellpadding="5" level="0" contenteditable="inherit" datapage="" bg="" style="background-color: rgb(255, 255, 255); border-top-color: rgb(255, 255, 255); border-right-color: rgb(255, 255, 255); border-bottom-color: rgb(255, 255, 255); border-left-color: rgb(255, 255, 255); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; font-size:0;color:#FFFFFF;"><tbody><tr><td styleclass="style_ArticleText" align="left" style="color: rgb(0, 0, 0); font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#990000;">Want to get registered for the Salt Lake event?</span><span class="Apple-style-span" style=" font-weight: normal; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; font-family:Helvetica, Geneva, Arial, Helvetica, sans-serif;font-size:16px;"><a name="LETTER.BLOCK14"><table posinset="0" id="content_LETTER.BLOCK14" width="100%" set="" border="0" hidefocus="true" tabindex="0" cellspacing="1" cols="0" cellpadding="5" level="0" contenteditable="inherit" datapage="" bg="" style="background-color: rgb(255, 255, 255); border-top-color: rgb(255, 255, 255); border-right-color: rgb(255, 255, 255); border-bottom-color: rgb(255, 255, 255); border-left-color: rgb(255, 255, 255); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; display: inline !important; font-size:0;color:#FFFFFF;"><tbody style="display: inline !important; "><tr style="display: inline !important; "><td styleclass="style_ArticleText" align="left" style="display: inline !important; font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><div style="text-align: -webkit-left; display: inline !important; "><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#990000;">Just go to this link that is the</span><span class="Apple-style-span" style="color:#6600CC;"> </span></span><a href="http://www.regtix.com/event/saltlakerunningco-humanrace.htm"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#6600CC;">Salt Lake Running Co Registration</span><span class="Apple-style-span" style="color:#990000;"> Page</span></span></a><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#990000;">. </span></span><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#990000;">It is really easy and free!</span></span></span></div></td></tr></tbody></table></a></span></span></b></span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px;"><span class="Apple-style-span" style="color:#990000;"><br /></span></span></span></span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size:large;"><b><span class="Apple-style-span" style="color:#990000;">Do you want your 10K total to add to the world count and you have Nike+ equipment?</span></b><span class="Apple-style-span" style="color:#990000;"> </span></span></span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#990000;">Then register at the</span></span><a href="http://nikerunning.nike.com/nikeplus/?locale=en_us"><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#990000;"> </span><span class="Apple-style-span" style="color:#6600CC;">Nike Plus website</span></span></a><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#6600CC;">.</span></span></span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;color:#6600CC;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;color:#6600CC;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;color:#6600CC;"><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-size:large;"><b>To help you prepare, we have scheduled training runs every Saturday.</b> Each training run will start and end at our Highland Dr. location and will be supported with mileage markers, water and gatorade, as well as Salt Lake Running Co. employees to answer your questions and offer guidance. </span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-size:large;">Oct. 3, 8:00am- 2-4 miles</span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-size:large;">Oct. 10, 8:00am- 3-5 miles</span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-size:large;">Oct. 17, 8:00am- 4-6 miles</span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-size:large;">Oct. 24, 9:00am- Nike+ Human Race 10k (YES, THE TIME IS 9AM ON RACE DAY)</span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-size:large;"><br /></span></div></span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;"><b>Nike Ambassador</b></span></span></span></div><div style="text-align: -webkit-left;"><span class="Apple-style-span" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;color:#CC33CC;"><span class="Apple-style-span" style="color: rgb(0, 0, 0); -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; font-family:Helvetica, Geneva, Arial, Helvetica, sans-serif;font-size:16px;"><a name="LETTER.BLOCK14"><table posinset="0" id="content_LETTER.BLOCK14" width="100%" set="" border="0" hidefocus="true" tabindex="0" cellspacing="1" cols="0" cellpadding="5" level="0" contenteditable="inherit" datapage="" bg="" style="background-color: rgb(255, 255, 255); border-top-color: rgb(255, 255, 255); border-right-color: rgb(255, 255, 255); border-bottom-color: rgb(255, 255, 255); border-left-color: rgb(255, 255, 255); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; font-size:0;color:#FFFFFF;"><tbody><tr><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; font-family:Helvetica;"><span style="font-family:georgia, serif;"><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;">My name is Sarah Kay Hoffman. I am an Official Nike Ambassador for the Human Race!</span></span></span><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;"><br /><br /></span></span><span style="font-family:georgia, serif;"><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;">I would love if the people who are registered to run with you at your Location could join my Ambassador Team for this race. It's virtual. They only have to sync up to the Nike+ Site with their Nike+ Gear for it to count for my team. </span></span></span><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;"><br /><br /></span></span><span style="font-family:georgia, serif;"><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;">This is all they do:</span></span></span><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span><p style="font-family:georgia, serif;"><span><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#CC33CC;"></span></span></span><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;">1. Join the Nike Human Race</span><span class="Apple-style-span" style="font-size:large;"><a href="http://bit.ly/UZ1xd"></a></span></span><span class="Apple-style-span" style="color:#CC33CC;"><a href="http://bit.ly/UZ1xd"><span class="Apple-style-span" style="font-size:large;">http://bit.ly/UZ1xd</span></a></span></p><p style="font-family:georgia, serif;"><span><span class="Apple-style-span" style="font-size:large;"><span class="Apple-style-span" style="color:#CC33CC;"></span></span></span><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;">2. Join my Pied Pipers</span></span><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;"><a href="http://bit.ly/UZ1xd">http://bit.ly/152Z2N</a><span class="Apple-style-span" style="color: rgb(0, 0, 0); font-size:-webkit-xxx-large;"><a name="LETTER.BLOCK14"><table posinset="0" id="content_LETTER.BLOCK14" width="100%" set="" border="0" hidefocus="true" tabindex="0" cellspacing="1" cols="0" cellpadding="5" level="0" contenteditable="inherit" datapage="" bg="" style="background-color: rgb(255, 255, 255); border-top-color: rgb(255, 255, 255); border-right-color: rgb(255, 255, 255); border-bottom-color: rgb(255, 255, 255); border-left-color: rgb(255, 255, 255); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; display: inline !important; font-size:0;color:#FFFFFF;"><tbody style="display: inline !important; "><tr style="display: inline !important; "><td styleclass="style_ArticleText" align="left" style="display: inline !important; font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; font-family:Helvetica;"><span style="font-family:georgia, serif;"><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;">You can also check out our Blog</span><a href="http://bit.ly/UZ1xd"><span class="Apple-style-span" style="font-size:large;">:</span></a></span></span><span><span><span class="Apple-style-span" style="color:#CC33CC;"><a href="http://bit.ly/UZ1xd"><span class="Apple-style-span" style="font-size:large;"><span></span></span></a></span></span></span><span><span class="Apple-style-span" style="color:#CC33CC;"><a href="http://bit.ly/UZ1xd"><span class="Apple-style-span" style="font-size:large;">http://bit.ly/3A23ml</span></a></span></span></span></td></tr></tbody></table></a></span></span></span></p><p style="font-family:georgia, serif;"><span class="Apple-style-span" style=" ;font-size:-webkit-xxx-large;"><a name="LETTER.BLOCK14"><table posinset="0" id="content_LETTER.BLOCK14" width="100%" set="" border="0" hidefocus="true" tabindex="0" cellspacing="1" cols="0" cellpadding="5" level="0" contenteditable="inherit" datapage="" bg="" style="background-color: rgb(255, 255, 255); border-top-color: rgb(255, 255, 255); border-right-color: rgb(255, 255, 255); border-bottom-color: rgb(255, 255, 255); border-left-color: rgb(255, 255, 255); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; display: inline !important; font-size:0;color:#FFFFFF;"><tbody style="display: inline !important; "><tr style="display: inline !important; "><td styleclass="style_ArticleText" align="left" style="display: inline !important; font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; font-family:Helvetica;"><span style="font-family:georgia, serif;"><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;">We are the Pied Pipers! </span></span></span></span></td></tr></tbody></table></a></span></p><span style="font-family:georgia, serif;"><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;">Thanks so much!</span></span></span><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;"><br />Sarah Kay Hoffman</span></span></span></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="color:#CC33CC;"><span class="Apple-style-span" style="font-size:large;"><br /></span></span></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="color:#CC33CC;"><br /></span></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="color:#CC33CC;"><br /></span></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="color:#CC33CC;"><br /></span></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="color:#CC33CC;"><br /></span></td></tr></tbody></table></a></span></span></div></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><br /></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><br /></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><br /></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><br /></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt"><span class="Apple-style-span" style="color:#CC33CC;"><br /></span></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt"><span class="Apple-style-span" style="color:#CC33CC;"><br /></span></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="color:#CC33CC;"><br /></span></td><td styleclass="style_ArticleText" align="left" style="font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span class="Apple-style-span" style="color:#CC33CC;"><br /></span></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt"><span class="Apple-style-span" style="color:#CC33CC;"><br /></span></td></tr></tbody></table><br /></a></span></div><div><span class="Apple-style-span" style="font-family:Helvetica, Geneva, Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size:-webkit-xxx-large;"><a name="LETTER.BLOCK14"><table posinset="0" id="content_LETTER.BLOCK14" width="100%" set="" border="0" hidefocus="true" tabindex="0" cellspacing="1" cols="0" cellpadding="5" level="0" contenteditable="inherit" datapage="" bg="" style="background-color: rgb(255, 255, 255); border-top-color: rgb(255, 255, 255); border-right-color: rgb(255, 255, 255); border-bottom-color: rgb(255, 255, 255); border-left-color: rgb(255, 255, 255); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; font-size:0;color:#FFFFFF;"><tbody><tr><td styleclass="style_ArticleText" align="left" style="color: rgb(0, 0, 0); font-family:Verdana, Geneva, Arial, Helvetica, sans-serif;font-size:8pt;"><span style="color: rgb(0, 0, 0); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-family:Verdana,Geneva,Arial,Helvetica,sans-serif;color:#000000;"></span></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td><td styleclass="style_ArticleText" align="left" face="Verdana, Geneva, Arial, Helvetica, sans-serif" size="8pt" style="color: rgb(0, 0, 0); "><br /></td></tr></tbody></table></a></span></span></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com0tag:blogger.com,1999:blog-1038662143643668051.post-78535608915499468132009-09-28T21:47:00.003-06:002009-09-28T22:09:50.217-06:00Turkey Meatballs<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV4QyFhAZPwb7XVyCpiKRlRJ1TxHjvlBcsO793DAqMh7puUPl-HTO37Z4eoH2rNEVXyhajGkqPi1iDqlWqYvGl09sGIwIa4ROq_aBs8YXX0zzMgbYIOs2oJCMIOBqXQQj13sMa2oV0rtc/s1600-h/meatballs.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 187px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV4QyFhAZPwb7XVyCpiKRlRJ1TxHjvlBcsO793DAqMh7puUPl-HTO37Z4eoH2rNEVXyhajGkqPi1iDqlWqYvGl09sGIwIa4ROq_aBs8YXX0zzMgbYIOs2oJCMIOBqXQQj13sMa2oV0rtc/s200/meatballs.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5386735556954995714" /></a><div>It seems as though one of the challenges of eating lean protein is having it around and ready to eat. It is a great idea to have some recipes up your sleeve that are yummy and make great leftovers. This one fits both criteria. These were actually made for me by <a href="http://www.coryholly.com/pdf/TKH%20Webpage%20Extended%20BIO.pdf"><span class="Apple-style-span" style="color:#6600CC;">Tracy Holly</span></a> and I fell in love with them right away. The night she made them, she served them with a whole grain spaghetti and a garlic dijon ceasar salad. Very good and I was hooked. </div><div><br /></div><div>Since then, I have made the meatballs on my own and served them over all kinds of other things like wild rice blend, spaghetti squash, banana squash, yams or butternut squash. I actually prefer these other foods over pasta. I find that I, as well as many others, have a tough time with a lot of gluten and many grains. Additionally, if you have worked out earlier in the day, pasta is just too dense of a carb to have at night if you are trying to manage your body composition. </div><div><br /></div><div>One of the bonuses of this dish is that the kids like to help make the meatballs. And since that part does my head in, I appreciate the willing help! </div><div><b><br /></b></div><div><b><span class="Apple-style-span" style="font-size: medium;">Turkey Meatballs</span></b></div><div><b><span class="Apple-style-span" style="font-size: medium;">2 pounds ground lean turkey-but not too lean(~94%)</span></b></div><div><b><span class="Apple-style-span" style="font-size: medium;">2 teaspoon powdered garlic</span></b></div><div><b><span class="Apple-style-span" style="font-size: medium;">2 cups finely chopped onion</span></b></div><div><b><span class="Apple-style-span" style="font-size: medium;">2 TBs Italian herb mix or basil/oregano</span></b></div><div><b><span class="Apple-style-span" style="font-size: medium;">1 cup grated fresh romano or parmesean cheese </span></b></div><div><b><span class="Apple-style-span" style="font-size: medium;">Salt/pepper</span></b></div><div><b><span class="Apple-style-span" style="font-size: medium;">2 jars of no sugar added/fresh ingredients only spaghetti sauce</span></b></div><div><b><span class="Apple-style-span" style="font-size: medium;"><br /></span></b></div><div><b><span class="Apple-style-span" style="font-size: medium;">In a bowl, mix all the above with your hands except for the spaghetti sauce. Roll into whatever sized meatballs fits the occasion. Big ones for dinner or smaller ones for appetizers. Place on a baking sheet withe edges (there will be juice that bakes out) and place in a 350 degree oven for about 25 minutes or more. When meatballs are done, they may be added, along with all the juices on the baking sheet, to a warmed up spaghetti sauce on the stove or a crockpot. It is best to let them simmer a bit before serving. </span></b></div><div><br /></div><div>Remember to serve with a big green salad! Most of the volume of your dinner should be the salad and the meatballs. The pasta or alternative starch should be a smaller portion than you would get in a restaurant. </div><div><br /></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com2tag:blogger.com,1999:blog-1038662143643668051.post-57330119932950436142009-09-21T15:00:00.003-06:002009-09-21T15:07:37.510-06:00Off Season Training Stage 1- R&R<div>It has been quite a long year by September for most folks. You may or may not have done a lot of races or events, but usually most people have dedicatedly stuck to some sort of structured program since last Nov, Dec or Jan. Time for a break! Back away from the Garmin, put up your feet and don’t even think about working out hard…or long…or tomorrow…or often. Seriously, there has to be a time every year where you give your body, mind and spirit a vacation.</div><div><br /></div><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 171px; height: 115px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-NHrEDbXxWvnXNsqEyrT2Vc-R2l1sVnylzFaLUIKr1lkKfMnvPH3JcXbbgfNebBSOXtBC8oKkqnmn6DxTUWe6Rl4xy4huZH1L7xB8PA9wczw9v5k-6Qz98p2iCE-gLlcLwIt8GTf_Bq8/s200/hawaii_a-29-tropical-oasis-web-lg.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5384029731288630722" /><div>It would be nice if we could all lie on a Hawaiian beach for a month, but most of us have to find a way to put our bodies through a staycation of sorts. Yes, life goes on, work still happens and the kids are always hungry, but allowing your body to recover, repair and restore is not just important, but VITAL to a life long pursuit of sport. </div><div><br /></div><div><b>What needs to happen in this phase of training?</b> And yes IT IS TRAINING! You can’t make a tired and broken body go very fast. So putting fuel back in the mental and physical tank is the priority. And this process is a little different for everyone. But here are some things to consider:</div><div><b>•</b><span class="Apple-tab-span" style="white-space:pre"> </span>Let go of structured workouts and schedules</div><div><b>•</b><span class="Apple-tab-span" style="white-space:pre"> </span>Do only what you feel like and NEVER force a workout at this point</div><div><b>•</b><span class="Apple-tab-span" style="white-space:pre"> </span>Slow down—go for a hike instead of a run. Preferably alone, with friends or family you don’t normally “workout” with because you are “in training.” This applies to biking too. </div><div><b>•</b><span class="Apple-tab-span" style="white-space:pre"> </span>Stretch--do yoga or stretch for 30 minutes as a days workout and then take a hot shower</div><div><b>•</b><span class="Apple-tab-span" style="white-space:pre"> </span>Do only light core work if you INSIST on strength training. </div><div><b>•</b><span class="Apple-tab-span" style="white-space:pre"> </span>Add an extra rest day or two. Stretching is not a rest day. Doing nothing is. </div><div><b>•</b><span class="Apple-tab-span" style="white-space:pre"> </span>Don’t get into a pool to swim laps if it brings tears or the thought of “I would rather pour acid into my eyes” </div><div><b>•</b><span class="Apple-tab-span" style="white-space:pre"> </span>Never train hard enough to need Endurox or any other recovery product……Okay, maybe just once a week for those of you who just have to do SOMETHING.</div><div><b>•</b><span class="Apple-tab-span" style="white-space:pre"> </span>Do something around the house you don’t normally have time for because it just feels good to finally git’ er done without being worried about how it effects tomorrows workout.</div><div><br /></div><div><b>How do you mentally recover?</b> Mentally “let it go.” Just let your mind take the vacation too. Stop thinking about workouts, schedules, races, goals and whatever else clutters it up at this point. Turn it off and think about something more important like how the morning light trickles down through the trees during your hike or how fresh the early fall wind feels on your skin as you run and ride easy. Yoga is really good too at training your mind to feel the subtleties that most people want to ignore. And don’t ignore the unstructured silence you may encounter. It is said that in the silence you discover your own shallowness, but it is there you discover your own strengths too. And if you are uncomfortable admitting to such transcendental thoughts, then just don’t tell anyone! But think them…no.matter.what!</div><div><br /></div><div><b>How long will it take</b><b>?</b> Usually at least 3 weeks, but sometimes up to 6 or 8 if you have put your body through a tremendously high volume or intensity over the last 10-12 months. This could be the result of training for multiple ironmans, half ironmans and marathons (which I don’t recommend.) OR maybe you are very competitive in the shorter events and have invested A LOT of time to train hard and race even harder. Whatever the case, if you have put your body and mind through the ringer, have regularly trained over 12 hours a week, trained very hard, raced hard more than 6 times, or done too many long events, then you may need more than 3 weeks. Even if you have just done your first marathon or first year of structured training, but it challenged you more than anything ever has, then take it one week at a time!</div><div><br /></div><div><b>When is your body, mind and spirit ready to go again</b><b>?</b> Physically, you are ache free, loose, flexible, feeling light in the legs and rested overall. Mentally, you have your excitement back! You definitely can wrap your brain around your next adventure and are more than ready to get back into a routine of some kind. Spiritually, you feel renewed, more calm and directed. </div><div>This is one of the most fun points in the year when you do it right. When you have properly rested and recovered for long enough, this is when you find the love in what you do again. This is when you can breathe deep and feel no weight on your shoulders. This is also when you are ready to look ahead with eyes wide open ready to chase and catch the next, even higher state of becoming at true athlete. What is a “true athlete?” Well, that is something that is available to anyone at any level. It is worth you pondering about and a discussion we will have another time!</div><div><br /></div>Salt Lake Runninghttp://www.blogger.com/profile/13936107864627675785noreply@blogger.com1