Special Idiot

• First things first. Warrior Dash = 3.22 miles of muddy greatness! I recommend anyone to do the Warrior Dash or any type of obstacle race of such. Don't let the 3.22 miles intimidate you if you don't run. You are preoccupied by everything else to realize the distance. How often do you get to run through water, climb cargo nets, crawl through mud under barbwire, and jump over fire?! Only downfall, they ran out of Warrior Helmets... I mean, really?! Receiving it in the mail isn't the same. Just saying.

• According to the ACSM (American College of Sports Medicine) American Fitness Index Atlanta ranks as the 15th most fit city. Just another reason why I love Atlanta! There are some good looking people in Atlanta! I mean, I'm not implying I'm one of them or anything ;-)! Georgia overall is ranked high in relation to obesity, but Atlanta alone is a very in shape-fitness-crazy city. When you go on a morning run at around 5:30AM and you see other runners getting their miles in, you know you live in a fit city. Now as a state, lets get fit!

• June 2, 2010 is National Running Day! This is the perfect opportunity for those people who want to start being active and need that push to get out there and do it. You don't have to run, you can simply walk, swim, jog, bike, or anything that makes you move. Get out there and do something. Mark it on your calendar to get some exercise in before, during lunch, or after work. Go with a friend, family member, or a coworker. Also, some cities around the nation hold events just for this occasion. Do it for yourself. Just think, this is the first step to your healthy life!

• Okay, so I am one of those people who likes to see how far I can push my body. How much pain can I inflict on my body through exercise before "hitting the wall"? I've completed a 5k, a 10k, then a half, and finally a marathon. I told myself that the marathon was the furthest I would go. Well, the past month or so I have been contemplating doing a 50 mile Ultra Marathon. Yea, I said 50 miles. Who runs 50 miles for fun? I am about 50% committed right now. If, when, I fully commit I believe I will sign up to complete it next year in Atlanta. I sit here and think to myself "I got this in the bag, just a year of training and I know I can do it." Then I go for a run and I think to myself "What the fuck (sorry, but it's my thought during the 90 degree Atl heat with high humidity around mile 4) am I thinking, 50 miles?!" Then I finish my run, come inside, take a shower, and begin to think. Training for something is never easy. While training for the marathon I thought the same thing. I thought 26.2 miles was impossible and had a hard time training. However, I did it. Training for a distance that you have never completed is scary. You don't know what it will feel like until you do it. The human body is astonishing. It's able to adapt to further distances, or increase in strength, over time with proper training and nutrition. The problem to completing isn't going to be the physical aspect (it will be tortuous, no doubt), but it's going to be the mental battle. After mile 26 I will have complete a marathon and have 1 more marathon to go before being complete with the race. Talk about mind torture. I have no good logical reason for wanting to do this, but simply just to see how far I can push myself. I'm not doing it to raise money for a cause, or for some deep emotional reason, but just the plain fact to see how much pain I can inflict. I'm sick, but isn't every endurance runner? I say now that 50 miles is my cap. No way will I ever be a person who completes a 100 mile ultramarathon. Just wait until I complete 50, I may have a sick and twisted desire to double it and do the 100... I am open to any suggestions, or even a partner to train with. Ross already denied. Furtherest he will go with me is marathon distance. :-). I think it's going to be hard to find a 50 miler running buddy... After doing some research on ultra running I came across this quote by Alan Cabelly: "Any idiot can run a marathon, it takes a special idiot to run an ultramarathon" I want to be a special idiot. It's going to be a long journey, and I will definitely keep you updated.

Training Exercise: Triceps Extensions. I know I am guilty to neglecting my triceps when working out. Being a female I should be all about it since women are known to have saggy arms. That was harsh, I apologize. Let me rephrase: Women typically hold fat in the triceps area and spend less time working out the weak muscle. You need a balance between all muscle groups. You can't only work out your biceps, you need to work your triceps to have a well balance arm and decrease the risk of injury such as muscle strains or shoulder dislocations.

Training Tip: Wear sunscreen if you are going to be out in the sun for a long run for more than 20-30 minutes. I am guilty for not taking my own advice and have a runner's tan to prove it. After the Warrior Dash I noticed how bad of a sports bra tan I have in the back. I say wear sunscreen because I also have a hideous sunburn mark around the straps of my sports bra. I would say it stings a little when changing clothes. You think I have learned my lesson, but no. Don't be stubborned like me, please. Protect your skin from not only the UV rays but also the pain that will just linger along due to the irritation you will inflict on it.

Training Songs: I found my Nelly Furtado CD from years ago and added some to my playlist for old time sake. Enjoy!

1. Man Eater- Nelly Furtado

2. No Hay Igual- Nelly Futado

3. All I Do Is Win- Dj Khaled ft. Ludacris, Rick Ross, Snoop Dogg, & T-Pain

4. Woohoo- Christina Aguilera ft. Nicki Minaj

5. OMG- Usher ft. Will-I-Am

Upcoming Races:

The upcoming races are on the side of my blog via dailymile. I'm going to try to tweak it to have the next race show on the countdown and not the already completed. Anywho.

Next race: Peachtree Road Race on July 4, 2010!

Happy Running,
Jayme Bergeron, BS

ACSM Certified Health Fitness Specialist

(Yea, this will happen for awhile :-) I'm a dork, I know it!)

BS Runner

Well, I have been MIA for a few weeks and honestly haven't done much research on running. I promise that will change now that I have finally GRADUATED and will have more time to invest in my dorkiness of running and research on running. For now I will provide you with my running lagniappe thoughts for the past few weeks!

Running Lagniappe (a little something extra):

• What is your favorite time to run and why? I love early morning runs. By early morning I mean 5:30/ 6ish. It's refreshing to wake up before most people, knock out 4-6 miles, and run as the sun comes up. Well, mostly because it is 10-20 degrees cooler than the afternoon and less cars to dodge. BUT I still love it.
• What is your preferred distance of running? Short, middle, or long? My favorite is middle distance because it allows you to get a good 4-8 miles in, less time set aside for running, and you can run harder and faster. Don't get me wrong, I love long distance for many reasons. But middle distance running helps you prepare for the longer distances and aids in running those long runs faster. It's easier to increase your pace during middle distance and still have the feel of a "longer" run.
• Sweat are contacts worse enemy. As it's getting hotter in Atlanta, more sweat falls into my eyes! Sunglasses help, but my sweat somehow finds a way to still creep into my eyes. If you see some woman at 5:30 am running kind of "drunk" around Buckhead, it's just me without my contacts in. Don't worry. I just don't want burning eyes.
• Why do some people run in cargo shorts and long sleeves in 80 degree weather?! Ok, i'll forgive you because at least you're being active, but run in a straight line! Share the side walk.
• Don't honk your horn at runners. You don't know me, I don't want to talk to you, and now my heart rate has increased 20 bpm above my heart rate max. Thanks. Much appreciated.
• It's hot and sticky in Atlanta. Band aids don't stick. Maybe it's time to suck it up and buy "Bodyglide".
• My runner's tan is back. Well, it never went away. Too bad there isn't a clear sports bra that just covers the privates. Yea, I said privates.
• No I didn't paint my toenail. Bruised toenails and bloody heals = typical runner's feet. Very attractive in my summer flip flops.
• June 2 is National Running Day! Go for a run or even a walk! Just be active!

Training Songs of the Week: I used to not like John Mayer, but his new CD has grown on me. Enjoy!

1. Who Says- John Mayer

2. Prefectly Lonely- John Mayer

3. Airplanes- B.o.B. ft. Hayley Williams & Eminem

4. Life, Love, & Laughter- Donavon Frankenreiter

5. Sledgehammer- DMB

Upcoming Races:

Thanks to Jesse I use dailymile in addition to my Nike+. It's like Facebook for exercising! Join. Join. Join. It's fun and addicting! ... Ok, so my point is now my upcoming events are added on the side of my blog per dailymile! :-)

Happy Running,

Jayme Bergeron, BS

ACSM Certified Health Fitness Specialist

(I couldn't resist!)

I'm Nuts About You, Food!

I have come to realize that not only am I an exercise dork, but i'm developing into a nutrition dork. Well, it makes sense. Exercise is to nutrition as a pea is to a pod. You can have an awesome workout, but if you don't compensate it with good nutrition it's all a waste. After running 10 miles and then having a Big Mac with a large fry and a Diet Coke defeats the purpose of the exercise. We all know that. So what is a good post run/exercise meal? Depending on the intensity/ duration meals can be tweaked. Running a marathon compared to an intense strength training exercise, energy needs will be a little different. However, in general you want a combination of good carbohydrates, protein, and a little fat (the good type of fat, not the Big Mac fat). The goal is to refuel your energy back to "normal" and not stay in the deficit you created with the workout. Staying in an energy deficit increases an insulin response resulting in slowing your metabolic rate (metabolism), using energy from your muscles to fuel your brain causing muscle loss, and an increase in fat can result from the deficit. Basically, you have to eat to lose weight and stay fit.

Examples of Good Carbohydrates:

1. Brown Rice

2. Beans

3. Whole Wheat Bread

4. Whole Wheat Pasta Noodles

5. Variety of Fruits

Examples of Good Protein:

1. Turkey Meat

2. Greek Yogurt

3. Fish

4. Grains

5. Beans/ Soybeans/ Peas/ Lentils

Examples of Good Fats:

1. Avocados

2. Varieties of Nuts

3. Omega 3/6 (Fish Oil)

4. Pumpkin Seeds

5. Salmon

Remember using anything in excessive amounts doesn't mean it is better. Just because something is good doesn't mean more must be better for you. You can gain weight just as easily off abusing healthier foods. Our bodies are energy first systems. It will take what it needs to compensate for the deficit and then use the nutrients for its purpose. Example: Protein plays a role in muscle repair. If you consume more protein than carbohydrates after a workout your body will use the protein for energy before using it to rebuild muscle. You will want a little more carbohydrates so you body using the carbohydrates first for energy and then use the protein to rebuild muscle. Also, remember skipping meals keeps your body in an energy deficit. Conclusion: Smart consumption is key.

Training Exercise: I love ab exercises, especially since Summer is approaching! I'll say it again, having a good core is key to avoiding problems such as back and hamstring injuries.

Examples of Core Exercises:

1. Planks- Front planks, side planks, side planks while lifting arm and/or leg up in the air, side planks with weight, planks on the stability ball, or plank on the stability ball and lift on foot off the ground.

2. Limited Rotations

3. Stability Ball Rollouts/ Circles

4. Figure 8's with a Kettlebell

5. Kettlebell Swings

Here is a good article explaining why crunches aren't ideal for core exercise. Basically, the repetitive grind of the crunch harms our spines: The Man Who Wants To Kill Crunches.

Training Tip: When a storm is brewing the humidity rises! Yea, my morning 10 miler consisted of an overcast sky, high humidity, and skin abrasions. My tip: With high humidity comes skin abrasions from clothes rubbing on your skin or skin on skin, so use lube. That sounds dirty, hehe. ;)

Training Songs: I'm about to graduate college and it made me think: What songs were popular when I graduated high school? It seems like such a long time ago, I'm getting old. Here are some of the top 100 from 2005. Enjoy!

1. Over and Over- Nelly ft. Tim McGraw

2. Drop It Like It's Hot- Snoop Dogg

3. Sugar- Trick Daddy ft. Ludacris and Cee-Lo

4. Laffy Taffy- D4L

5. Disco Inferno- Nelly

6. Wait (The Whisper Song)- Ying Yang Twins

7. Stay Fly- Three 6 Mafia

8. Soldier- Destiny's Child

9. Get Right- Jennifer Lopez

10. My Humps- The Black Eyed Peas

Upcoming Events:

Countdown to the Northeast Warrior Dash:

21/ 22 Days (May 22, 2010 and May 23, 2010)

Countdown to the AJC Peachtree Road Race:

64 Days (July 4, 2010)

Happy Running,
Jayme