Dogs Need Protection Too

If you're a regular to my blog, you know I have talked about dogs being great running companions (although my own is not. She's very spoiled).

Anyhow- if you are taking them out running with you, esp in the snow and ice, please remember to protect their paws!!!! Not only can they get frostbite, the de-icing agents on the road can be toxic. Here's how to protect them:

1. Protective Footwear (booties) >>>> find here

2. Dog hates booties? Try Musher's Secret, a waxed base paw protector >>> find here

3. Rinse off feet and dry with towel when you get home (helps to get all the chemicals off)

Hope that helps you and Fido have many happy winter runs!

Think Speed Decreases With Age?? Think Again.

Have you ever heard of a 45-year old woman who could run a 5:45 mile over 26.2 miles and include 100 mile training days in her week, all the while raising a teenager and a toddler? I hadn't until this morning.

Meet Colleen De Reuck. She is everything I described above, and more. To make her even more admirable, she doesn't consider herself a "talented athlete," instead attributing her success to hard work and perseverance.

Whatta lady. Props to Colleen De Reuck!

Dean's Secret

I've talked about my idol before - Dean Karnazes. Okay. He's not really my idol per se. I don't aspire to run 135 miles in 120 degree heat (badwater), nor do I plan on tackling 50 marathons in 50 states in 50 days, nor does the idea of a 48-hour (nonstop) treadmill run in the middle of Times Square remotely appeal to me. BUT I do admire his endurance. And that is something I'd like to have more of. Wouldn't everyone?

So what's his secret? I'll tell you what it's not. STRETCHING. Yep. Karno does not stretch. Straight from the horse's mouth. Well, Im scribbling that one off my list.

source: http://tinyurl.com/25d8vjd

Winter Denial

I refuse to believe that winter is here full force.

I refuse.

The strong wind gusts outside my door? Didn't hear it.

The glaze of ice that catches my eye in the early mornings? Don't notice it.

The little white flakes that appear now and then? Hm. Strange.

And I'm still wearing as little layers as possible in an attempt to trick myself into believing it's really not that cold. I will continue to do this until my eyelids freeze over and I am forced to run inside.

Saran Wrap Your Feet

What? This was the strangest thing I had ever heard. But let me tell you, it works. Saran Wrap really does prevent moisture (and in turn, cold) from getting to your feet. I read this on a blog sometime last year, and I had forgotten about it until now.

How to do it? Put your socks on, wrap feet up in saran wrap, fold over and slip on your shoes. Now go trot through some puddles or wet slush. Doesn't matter. You're feet will stay DRY.

What runners will do to get in a (comfortable) run ;)

Japanese Men Now Think Running Is "Cool"

I know, I know. I'm supposed to be blogging all things running and mom. But this article crossed my desk (aka- twitter account- @MomMeRuns) and I couldn't pass it up.

Supposedly, there is a spike in sales of running shoes and apparel in Japan because middle aged men are taking over the marathons! They now find it "cool" to be so called runners. Middle aged marathon mania. LOVE IT! Hey, we understand. We're a big fan of running here too.

http://running.competitor.com/2010/12/news/middle-aged-marathon-mania-in-japan_18969

Arm Warmers: Yay or Nay?

I prefer outdoor running over treadmill, but with temperatures getting into the 30s now, I'm wondering more about arm warmers. I know the experts advice: Dress in layers!! But until it gets into the teens, it's just not gonna happen for me. I get too warm, too quickly and it's a big distraction.

So back to the question about the arm warmers. I see a lot of the elite athletes wearing them, and always wondered if they keep you comfortable without the bulky distraction and extra warmth of the layers. Has anyone ever used them and are they worth it??

Water Not Best For Hydration (huh?)

When you're working out, isn't it best to drink water to hydrate? Not so, according to sports and fitness expert Matt Fitzgerald. He says sports drinks are better due to the sodium and electrolyte. In fact, he has replaced some of the old beliefs about hydration and replaced them with his "New Rules." For more of an explanation, check out his article: New Rules of Hydration

Old: Drink ahead of your thirst.

New: Drink according to your thirst.

Old: Aim to completely prevent dehydration.

New: Aim to slow dehydration.

Old: Use either a sports drink or water for hydration.

New: Use a sports drink instead of water.

Old: Protein exacerbates dehydration.

New: Protein enhances hydration.

Old: Caffeine exacerbates dehydration.

New: Caffeine does not affect dehydration.

source: www.Active.com

Treadmill Conversion Chart

Have you ever wondered how fast you're running on the treadmill? The treadmill typically shows your MPH, but it doesn't convert Pace (well, some newer treadmills may, but not mine!)

Anyhow, I typically run a comfortable 8.0 MPH on the treadmill, and I was curious about my pace? According to the chart below, I'm running a 7:30 mile (you may need to adjust depending on incline).

Pretty handy chart. Hope it helps you too!

TREADMILL CONVERSION CHART: http://www.hillrunner.com/training/tmillchart.php

Oh one more thing... they say that in order to "mimic" outdoor running, use the 1% incline (at least). Otherwise, it's like you're running on a downward slope. Say it ain't so..

Serious Runners: Do You Want To Qualify For Boston?

According to Running USA, here are the top ten marathons with the largest percentage of finishers who qualified for the "Big One" (aka- the Boston Marathon). Common sense says, it doesn't necessarily mean that these races are the easiest, but that there are a lot of experienced runners who have chosen these courses. Stay tuned for the "easiest courses" to run in a future blog.

Boston Marathon

Boston, Massachusetts

What better way to get to Boston than through the big race? Learn how to make the cut at one of the world's most prestigious marathons. Read More »Photo Credit: Al Bello/Getty Images

• 38 percent of finishers qualified for Boston
• Find more races in Boston, Massachusetts

Baystate Marathon

Lowell, Massachusetts

This classic New England race is a dream for Boston hopefuls with its local feel and flat, fast course. Read More »

• 35.8 percent of finishers qualified for Boston
• Find more races in Lowell, Massachusetts

Mohawk Hudson River Marathon

Albany, New York

This scenic 26.2-miler stays close to the Mohawk and Hudson Rivers, offering breathtaking views on the run, and finishing at downtown Albany's beautiful Riverfront Park.

• 29.5 percent of finishers qualified for Boston
• Find more races in Albany, New York

Newport Marathon

Newport, Oregon

Explore the Oregon coast at the Newport Marathon, where friendly spectators abound and a shot at Boston isn't too far from reach.

• 28 percent of finishers qualified for Boston
• Find more races in Newport, Oregon

California International Marathon

Folsom to Sacramento, California

Dubbed one of the "World's Best Small Marathons" by Runner's World, the California International Marathon is a net-downhill course along an old gold mining route. View the Course »

• 27 percent of finishers qualified for Boston
• Find more races in Sacramento, California

Wineglass Marathon

Corning, NY

You can expect wine and cheese waiting at the finish of the Wineglass Marathon. Settled in the heart of New York's wine country, this race is easily a destination favorite. Learn More»

• 26.7 percent of finishers qualified for Boston
• Find more races in Corning, NY

Steamtown Marathon

Scranton, Pennsylvania

The course's long, steep downhills will have you rolling right through this race and into Boston in this mid-size marathon, one of Pennsylvania's fall classics.

• 26.1 percent of finishers qualified for Boston
• Find more races in Scranton, Pennsylvania

Tucson Marathon

Tucson, Arizona

Head to the desert this December to escape the chilly winter and keep running strong. If you're lucky, a ticket to Boston will be waiting for you.View the Course »

• 26 percent of finishers qualified for Boston
• Find more races in Tucson, Arizona

Grand Rapids Marathon

Grand Rapids, Michigan

Since 2004, the Grand Rapids Marathon has been providing a race "designed by runners for runners." Enjoy the local, personal feel of Grand Rapids this fall.

• 23.3 percent of finishers qualified for Boston
• Find more races in Grand Rapids, Michigan

Snickers Marathon Energy Bar Marathon

Albany, Georgia

Speedy course? Check. Southern hospitality? Check. Snickers Marathon Energy Bars? Check. Enjoy your marathon experience in the south and see if you can make it to Boston.

• 23 percent of finishers qualified for Boston
• Find more races in Albany, Georgia

Calluses are a GOOD Thing

I've heard people complain about calluses, and how hard it is to get rid of the stubborn things. But don't be so quick to rub it away! Your body is forming a protective barrier from outside elements, desensitizing it to constant pressure and friction. So maybe you should be grateful those calluses are there, making your feet less sensitive to something that may cause you irritation while you run.

Final thought: thank you callus, for helping me tolerate more pain in order to keep doing what I love to do ;)

Nike Sportband - thumbs up!

I just got the Nike Runners Sportband which I'm finding quite useful. It tracks:

1. Distance

2. Pace

3. Miles

4. Calories burned

5. Time

There's a small chip that goes inside your shoe (don't worry, you cant feel it) and a wristband that looks like a small watch. The two pieces communicate to eachother. All the info goes straight to the wristband. At the end of your run, it gives you all the info to review and upload on your computer if you so desire. Sounds high techy, but super easy to use.

Oh and, no, it will not interfere with the nano or any other iPod or electronic device you may wear.

Note- if you're going to get the Sportsband, be sure you have Nike + shoes. You can get the sportsband on amazon for about $60.

more info: http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/products/sportband

What to Eat Before A Run??

After a huge thanksgiving feast, it's hard to think about fueling up before a run! But it's interesting to note the different foods for different goals.

Goal: Build Muscle

Food Type: Carb + Protein to build lean muscle mass

Best Foods:

**Hummus with cucumber and tomatoe slices on whole wheat

**Oatmeal with fruit and low-fat chicken sausage

**Baked sweet potato topped with low fat cottage cheese

Goal: Burn Fat

Food Type: Low Calorie High Carb (to give extra energy to blast fat)

Best Foods:

**Unsweetened cereal with skim milk and fruit

**Toast with light spread of almond butter and preserves

**Low fat yogurt fruit parfait

Goal: Easy on Tummy (sensitive stomach)

Food Type: Low Fiber, Low Fat

Best Foods:

**Banana

**Low Fat Yogurt

**Whole Wheat English muffin

Remember to give yourself an hour after you eat, prior to running ;)

source: http://www.active.com/nutrition/Articles/To-Eat-or-Not-to-Eat-Pre-Workout.htm

3 Core Exercises From the Worlds Fittest Man

Joe Decker was named Worlds Fittest Man by the Guiness Book of World Records. He is an ultra endurance power athlete, completing in events like Badwater (135 mile run in Death Valley) and the Grand Slam of Ultra Running.

He suggests lowering body fat between 5-10% if you want nice "looking" abs. As far as strong, functional abs go, these three exercises are his favorite:

Source: http://www.active.com/fitness/Articles/Top-3-Core-Exercises-From-the-Worlds-Fittest-Man.htm

Weighted Sit-up

Your abdominals are just like any other muscle. They really need to be challenged to strengthen and grow. Find something to anchor your feet. I like to use a set of heavy dumbbells or something similar. Next, find a heavy object to place across your chest and do sit-ups while holding it as close to your chin as possible.I try to do a couple sets--performed slowly--of about 25 reps.

Hanging Knee Raise

Find a jungle gym or a pull-up bar. Grab hold with both hands and hang from the bars with your arms straight. Pull your knees up to your chest, pause and slowly let them back down. For best results, go slow and avoid momentum.

Russian Twist

This is the last core exercise to round out my three favorites. I find it to be one of the most old fashioned, but also the most effective. Simply sit on the ground and, again, find something to hook your feet onto to keep you anchored. Lean back until you are in a half-way sit-up position. With your abs tight, rotate from side to side, slowly pausing when you reach the end of each rotation.

A Fragrance to Enhance Workout Performance

Yes the headline says it all. Could a fragrance help keep you motivated to endure those long, grueling workouts? Surprisingly, many reviewers of this fragrance say YES.

The fragrance is called Active, by Adidas.

They say the motivation may come from the uplifting scents of citrus and floral. We say thumbs up!

5K Turkey Trot!

Although the weather is getting colder, there are tons of races popping up all over the place! Why not make it a family tradition to do a 5K every Thanksgiving, a run with Santa on Christmas, or something active that would bring the family together during the holiday season.

This year, my hubby and I are doing a 5K Turkey Trot in our area. Its a trail run, so I'll keep you updated on how it goes.

But if you want to find a race near you, click on this very helpful link: http://www.runningintheusa.com

Gobble Gobble!

Meditative Running

So have you heard of meditative running? For all of you mamas that like yoga, I think you'd enjoy this type of running.

Basically, it's just you, your breath, and the road. Ipods not allowed!

Anyhow, if you are interested, there are tons of cool sites dedicated to this practice. It teaches you how to be completely present, focusing solely on your breath, the way your body feels, and the surrounding environment. Apparently, the benefits are peace, compassion, relaxation and a becoming a better runner, all in one!

For one girl's journey on how she learned to love running, without her iPod, click here: Runners World

Don't Quit Running. Retrain Your Brain

I came across this article written in 2006, and although its not "new" information, it's a good reminder for all runners.

There is a point in almost every single run, where I find myself thinking, Im tired. I gotta slow down. Maybe Ill walk a little. But I've learned from this article, that we must retrain our brains into seeing those thoughts come, and letting them pass right through. We need to know the difference between when our minds are telling us to stop, and when our bodies are.

Here is the good advice from Jon Zabat-Zinn, Ph.D, professor of medicine emeritus at the Univ of Massachuseetts Medical School:

Becoming aware of the messages that encourage you to quit or slow down can help you work through them. Ask yourself if these messages are coming from your body or from your head. Separate your actual physical need to slow your pace from your mind's attraction to the idea of doing so. Instead of holding onto thoughts like I'm tired or I can't go on much longer, let them pass through your mind rather than turning them over and over again. If you accept these thoughts as the truth, they have an influence over you. If you just see them as thoughts, they are like little bubbles in a stream. They come and they go--and they burst. They won't have influence over your performance.

Top 3 Reasons why people pull out of Marathons:

1- Injury

2- Illness

3- Loss of Motivation

According to the WSJ, "Of the tens of thousands of Americans who pay as much as $180 to register for marathons, as many as 25% fail to make it to the race," because of these three reasons. That's a pretty staggering statistic!

So keep coming back to Marathon Mommy for training tips (to prevent Injury), wellness tips (to prevent illness) and lots of Motivation (to keep it high.) We want to get to that starting line!!

Running Tip:

Read this in a magazine:

While running up a hill, in order to get your mind off of the pain, count to 32 in your head. Almost always, you will be done with the hill before you hit 32.

Update!

Doing much better - heel injury has improved significantly. Have been back to running for a few weeks now!

Injury Report

I haven't blogged much in the last few days because of a heel injury. No idea how I got it, and I've never felt this particular pain before. Glad to say... after a few days of rest, it feels 80% better. But that got me thinking: Are there any exercises I can do to strengthen my feet before I run, so that this type of injury doesn't set me back again!

The answer is YES there are specific foot-heel-ankle exercises you could (and should) do before hitting the pavement to strengthen your feet. Afterall, they take a heavy toll during these run sessions ;)

Check out the video below.

foot/heel exercises

Breakfast Torches Calories!

According to Fitness Magazine, breakfast switches your metabolism from idle to high speed. This is the only time of the day when your body is primed to turn calories directly into muscle (thanks to your high level of cortisol in the a.m.) So take advantage of this and eat up! I guess the phrase holds true: "Eat Breakfast like a King, Lunch like a Prince, and Dinner like a Pauper!"

Source: Supercharge Your Metabolism

Best Dogs To Run With!

So this is taken directly from an article on www.RunnersWorld.com

My dog is a small 9 pounder, so it doesn't surprise me that she didn't make the cut! But she's okay with that. She'd much prefer watching me sweat sitting atop her chaise in our air-conditioned house.

Anyhow, see if your dog made the list!

BEST FOR		BREED		KEY TRAITS
Long, Steady Runs (More Than 10 Miles)	• Weimaraners • Goldendoodles • German shorthaired pointers • Vizslas • Jack Russell terriers	A medium build, well-muscled hind quarters, not too heavy
Brisk Shorter Runs (Less Than 10-K)	• Greyhounds • Pit bulls • English setters • Beagles • Golden and Labrador retrievers	A muscular and lean build, and a mind for sprinting rather than slogging
Going Fast (7-Minute Miles or Faster)	• Vizslas • German shorthaired pointers • Weimaraners • Greyhounds • Whippets	A medium-size, lean build, and a mental aptitude for running
Long, Slow Runs	• Catahoulas • Labrador retrievers • Standard poodles • Dalmatians	A bigger body that can handle the distance—if you go slow
Running in the Heat	• Rhodesian ridgebacks • Vizslas • Airedale terriers • Fox terriers	A long nose, a short, sleek coat, and a svelte body
Running in the Cold	• Malamutes • German shepherds • Swiss mountain dogs • Siberian huskies	A thick coat and a stockier body type
Running on Trails with Obstacles	• German shorthaired pointers • Vizslas • Weimaraners • Border collies • Belgian sheepdogs	Sure-footed and quick to react (such as herding and hunting dogs)
Most Obedient on Heavily Used Trails	• Golden and Labrador retrievers • Standard poodles • Labradoodles • Border collies	Nonaggressive, people-oriented, and obedient; has a calm personality