"I Like My Beats Fast And My Bass Down Low"

This has been the craziest month, which has caused me to delay my blogging. I know I've left you hanging from before Mardi Gras Half Marathon and I certainly apologize. Right after getting back from NOLA I moved, worked more hours at work, GA weather went from Spring-like back to a bone chilling Winter, my oldest brother got severely sick, I gave up Peanut Butter for Lent (i'm already going through withdraws), and dealing with issues of stealing internet from my neighbors (just reset your modem, please!). This entry is dedicated to catching everyone up to present time! I promise I will be better and update weekly!

Mardi Gras Half Marathon 2/13/2011

• It was quick trip! We left Friday afternoon and came back Sunday night. I love NOLA and always hate coming back.
• Friday evening we arrived and headed to the French Quarter for some drinks! Saturday was our Maw's birthday. So we headed back to the quarter to pick up our race packets in the morning, ate some lunch at the worse restaurant, and then headed back across the river to celebrate Maw's birthday with some family.
• Sunday morning around 5AM had arrived and it was time to get up and ready for some running! Of course, us Bergerons are always paranoid we will be late for everything. So yes, we were one of the first people at the start of the race. We had a nice 1.5 hour to waste in the 30 degree weather! When did NOLA become so cold! I packed clothes like I was going to a paradise island.
• This was my second time running the Mardi Gras Half, but this time was different since it's now owned by the Rock-n-Roll series. I have to say, I loved the course from years before mostly because there's nothing like running down Bourbon St after a night of partying. This years course was more "green" with the "oldest oak trees in the world".
• My goal was to beat my previous PR of 1:45. I actually ended up running the same time... really?! I was bummed for a couple of minutes when I cross the finish, but realized there is no reason to be bummed and to be happy with my time! I'm proud of Jesse, my brother, who now has a new PR of 1:53! Woohoo! :-)

ATL Bergerons- Freezing before the race!

Post MG Half Lagniappe:

• I moved across town right after the half. So between being tired from the NOLA trip, moving in less than a week, and trying to find a new running course I was exhausted. I took a week off of running the week after NOLA. I have to say, I needed it! My first run back I felt a million times better. My body was rested and I had a new plan of attack. Running didn't feel like a chore for me anymore. Remember running should be fun and if it gets to where it's not fun, take a break!
• Jason, my oldest brother, has been sick for almost 3 weeks now. He is now at the top of the mountain and progressing through his recovery phase. He was sick with bacteria pneoumina, placed in ICU for 2 weeks with a ventilator, he had ups and downs in his progress throughout the illness, but now he has moved into a normal room as of last night! Woohoo! It has been a tough month for all of us to see a loved one go through such a horrible sickness, but it brings everyone together and Jason has more love than he thinks from everyone! I got to hear him talk a couple of nights ago for the first time in weeks, and it made my heart smile. I've missed my brother and i'm glad I/we have him back! I love you Jason!!!
• I gave up peanut butter for Lent. If you know me, you are probably laughing at me with a sense of doubt that I won't make it the 40 days. I will make it, enough said!
• For weeks Atlanta had the perfect Spring like weather in February. I loved getting up in the mornings (or coming home from work) and wearing shorts and a short sleeves shirt for my run. Last week was a wake up call that it's still Winter! I had to pull out my winter gear, hopefully for the last time! It was miserable.
• Finally, I am going to make a better effort to keep up with my blog at least weekly. It's a goal of mine! I'm open to suggestions for improvements and/or add on! :-)

Training Exercise: Cross train! Remember our body will adapt to the same routine. If the body isn't challanged in new ways, you will see a decline in gains and possibly reach a pleatua. Move the body in new ways such as cycling, running, walking, swimming, tennis, etc. Variety is key to success!

Training Tip: Rest! No matter what your goal for fitness is, your body needs a rest day or two. Exercise is a stressful event for the body, a good stress, but stress nonetheless. If it doesn't have time to recover then you are not allowing time for the muscles to rebuild, get stronger, and it could be a recipe for injury. Enjoy your rest days! You deserved it! :-)

Training Songs: Here are some newbies I've downloaded recently! Enjoy!

1. Hold My Heart- Sara Bareilles

2. Sing-My Chemical Romance

3. Bass Down Low- The Catarcs ft. Dev

4. Higher- Tiao Cruz

5. Perfect Day - Jim Jones ft. Juelz Santana

Training Lagniappe: As many people know the Peachtree Road Race (PRR) has adopted the lottery format for registration starting this years. So there is no rush to log on when it first opens. The lottery registration is open from March 15- March 24. The ATC will then let you know if you were chosen for a race spot. Fingers crossed?

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"Welcome To My Party For You"

It's almost here! Tomorrow, 12 noon-ish, we are NOLA Bound! Woohoo! Tapering is the hardest part of training for me. While I have tried to embrace the rest period, I've gone nuts about it as well. I start telling myself I am losing all my hard work and there's no way I will finish 13.1 miles. Then I snap back in reality, focus on enjoying the rest time, and tell myself everything else will fall into place. You know, It wouldn't be such a big deal if I didn't set such high standards for myself. I feel like if I don't break my previous time, I will have failed. Don't be like that. Please. It's part of my New Years Resolution: Have FUN with running and remember why I LOVE it! Okay, done with my soap box. :-)

Tapering is one of the most important parts of training for a race. Like I said before, the degree and duration of tapering depends on the individual. However, here are a few tips everyone should remember to do before a race.

• Hydrate! Remember to drink plenty of water the weeks leading up to the race (well, you should be drinking plenty of water anyway). It takes a few days for the water to reach the cellular level of the cells. It's important to hydrate days leading up to an event so you don't cramp on race day. Remember if you feel thirsty, you are already dehydrated.
• Carbs carbs carbs! Have a nice carb loaded dinner a couple nights before the race. When you get to mile 9-10 those carbs will kick in and give you that extra energy you need to keep on! Remember our bodies are an energy first system, meaning it doesn't filter out carbs, protein, and fat when you are in a deficit. Our bodies do not store carbohydrates in our systems for a later time. Eat carbs the night to two nights before so when it comes race day, your body will be ready to use the energy from carbs! Carbs are the main energy source for our bodies because it is easier to break down than fat and protein.
• Stay positive! There is nothing you can do at this point to get better or improve at all. All your training will pay off! Rest and enjoy the time. It will only make you stronger. You want your muscles and lungs to be fresh for race day!
• Minimum walking the day before. Rest those feet! No need to expend energy that will be needed.
• Have FUN while running! It's race day and enjoy the scenery, crowd, and all your hard work. This is the day you've been working for, so enjoy it!
• Push yourself. Everyone always runs a little faster on race day because of the the excitement and adrenaline flowing. Push yourself a little harder at every mile and challenge yourself. You're stronger than you think.
• Post race meal is key, and it's my favorite part of racing :-). Make sure you get a balance of protein and carbs to refuel. You need the protein to help repair the muscles that were broken down while enduring 13 miles, and the carbs will help restore the energy lost. Also, enjoy a nice cold beer for kicks. It's absolutely AMAZING after a long race. I promise.

Training Exercise/Tips: Continue to stretch. Stretching is so important to help break up any tightness in your muscles, and helps keep that blood flowing throughout the body. If you stretch days before a race, it will decrease the chance of you becoming tight afterwards. That's not to say you won't be sore after a race, just a little less. Stretch after the race! You'll be sore afterwards because your body will have been pushed past a new limit that it is not adapted to.

Training Songs: I have almost completed my playlist. I've gotten a little behind since being busy with work and sleep. Here's a little more of a sampler from my playlist! Enjoy!

1. Welcome To My Party- Rusted Root (Thanks Ross, love this song!)

2. Three More Days- Ray LaMontange

3. My Body- Young the Giant

4. Maps- Yeah Yeah Yeahs

5. Run- Vampire Weekend

6. It's A New Day- Will.I.Am

7. Love Today- Mika

8. Fat Bottom Girls- Queen

9. Cornbread- DMB

10. About Mr. Brown- O.A.R.

Training Laganappie: As I promised I was going to attempt to make a King Cake and Gumbo. First, the gumbo was an epic fail. Blah. BUT my King Cake turned out amazing. I should probably be shamefully embarrassed that I ate 3/4 of the cake, but I'm not. Carbs for the race, right?! It's totally appropriate for the event, Mardi Gras. :-)

Yes, I made this from scratch! I'm totally impressed with myself :-)

I also stumbled across a peanut butter hot chocolate recipe. Yes, PEANUT BUTTER. Since I am disgustingly obsessed with peanut butter I, of course, had to make this delicious drink! I have to say, it was better than I could have ever imagined!

Peanut Butter Hot Chocolate! AMAZING!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

It's Almost "Mardi Gras Mambo" Running Time!

The Mardi Gras Half Marathon is approaching quickly, very quickly. It's only a week away! It's officially tapering time. I normally don't taper very much for a race mostly because I play mind games with myself and think that i'll lose all my training if I back off. Well, not this time. The more you run and do races, the more you figure things out... the hard way. Although I feel guilty for being mostly sedentary for the past week (and this upcoming week), I know deep down that my body needs the rest. Don't get my wrong, I'm till running... but not nearly as much as a "normal" week for me. I won't lie, I've enjoyed backing off and relaxing. I'm back at the point where I have the itch to get out and run! I'll get a few more short runs in and one more long run tomorrow. The whole process of tapering is different for everyone. I am a heavy believer that it depends on how hard you've trained, how long you've trained, and simply how your body feels. If it's the week before the race and you still feel fresh, then keep on running.... just back off the long runs. However, I have one rule of thumb for everyone... don't run the day before the race. I believe that is the best day for your legs and feet to relax and reserve as much energy as you possibly can. No need to risk an injury the day before the race. So to everyone, Happy Tapering and Happy Carb Overload the night before :-)!

Training Exercise: Since it's tapering week it's time to stretch! Stretching is important in general to help with flexibility, blood flow, and decrease cramping. This is the best time to stretch out those muscles before the race if you normally don't stretch... which everyone should EVERYDAY. One major downfall of being a distance runner is that the leg never gets over 90 degrees while running (never goes above the hip joint). The legs are stuck in a limited range of motion, causing tightness around the low back, hips, glutes, and hamstrings... this contributes to a "gingerly walking runner". If you stretch that muscle each day, before and/or after, running/working out it will help alleviate any tightness around the core area. Here are a few stretches you should do not just during tapering, but everyday:

90 Degree Hip Stretch:

• Lay on the floor on your back.
• Turn to your side crossing one leg over the other.
• The leg that is on top, bring that knee above your hip and hold it.
• You should feel a pull around your hips, glutes, low back, and hamstrings.
• Hold the stretch for 30-60 seconds. Release. Hold again.
• Roll to the other side and repeat.

Hamstring (Pretzel) Stretch:

• Lay on the floor on your back.
• Cross on leg over the other with your knee at 90 degrees (how a man would cross his legs while sitting).
• Make sure your hips are off the ground slightly.
• Now pull the leg that is not crossed towards you by pull the back of the leg towards you.
• You should feel a pull around your hips, glutes, low back, and hamstrings.
• Hold the stretch for 30-60 seconds. Release. Hold again.
• Cross over the other leg and repeat.

Standing Hip/Glute Stretch:

• Find a wall to hold on to for support.
• Cross on leg over the other (like how a man would cross his legs while sitting).
• Lean into the hip that is crossed over while holding on to the wall.
• You will a pull around the hip that you are leaning into.
• Hold for 30-60 seconds. Release. Hold again.
• Turn around and cross over the other leg and repeat.

*Remember these are just a few stretching exercises. There are a million more! Keep those muscles loose and enjoy!

Training Tip: Good Posture. Most people have poor posture. They do not sit up straight and they lean forward most of the time. Catch yourself in the act and correct it. Your challenge is to correct your posture when sitting, standing, and lying down. You want your back to be straight while standing sitting, or lying. A straight back will take the pressure off the spinal cord and aid in keeping the muscles from spasming. Keep your head up and not leaning forward. Shoulders should be rotated back and not rolled forward. Think about "opening" up your chest and your shoulders will stay back. It sounds easy, but a lot of people have trouble with good posture. It's a simple task that will help keep your body in good health!

Training Songs: I need to start making my playlist for the race. It's on my to-do-list for this week. I haven't downloaded any new songs this week. So here is a little sample of my list for the race... I'll keep you updated during the week with, maybe, a complete list... or just a sampler! Enjoy! :-)

1. Mardi Gras Mambo- Funky Meters

2. Boyfriend- Best Coast

3. XXO- M.I.A.

4. Footloose- Kenny Loggins (This was my pick me up at mile 7 the first time I ran the Mardi Gras Half)

5. Don't Drink The Water- DMB

Training Lagniappe: Since it's the kick off of Carnival Time I have been itching to make my own King's Cake and some homemade Gumbo from scratch. So, this weekend I am going to attempt to make two of my favorite Cajun cuisines. Since I have now told the world my plan, I have to do it! Pictures soon to come!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"I Tip On Alligators And Little Rattle Snakers"

Another year down, another year older! At the start of each year most people set some sort of New Year's Resolution. Some have to do with work, some with school, some with family or friends, most commonly about some type of weight issue, but in the end each New Year's Resolution has to deal with our overall health in some shape or form! You had 365 days to accomplish those resolutions. So, did you do it? Sit back, sip some coffee (or whatever beverage of your choice), and think about what all you accomplished in 2010. You may be surprised on how much you made a difference in the world! :-)

My 2010 Accomplishments:

• Ran my first Marathon! It was defiantly the hardest thing I have ever endured in my life, but the feeling mental after completing was amazing. I ran marathon, 26.2 miles. Me.
• I found out the true meaning of "city running". It's pretty much like playing frogger. I swear motorist drive with their eyes closed or something.
• I found the Governor's Mansion one morning during a long run. What up Sonny?!
• I set a new half PR of 1:45! Woohoo! My ultimate goal is to reach 1:30. It's all about baby steps.
• I've conquered the Lindbergh Hill numerous times and still can't figure out when Atlanta became so hilly! I mean, for real? I remember it being flat...
• I've been complimented, not once but twice, by Atlanta PD while running. A simple "keep up the good work" and thumbs up goes a long way. I guess those Atl Policemen love my charm ;-)
• I've set a new mile PR during my long runs of 7:12. Let me repeat, that's during a long run. I haven't timed myself for just a mile... 7:12 pace is impressive during a 4-6 miler, if I do say so myself. :-)
• I've gotten other people around me to start running and embrace a healthy lifestyle! (Yes, I'm a dork. I know.)
• My BIGGEST accomplishment: Graduating and entering the "Real World"!

My 2011 Goals:

• Run my first ultramarathon. I've talked about it for awhile. I've drooled over the idea before snapping back into reality and realizing 50 miles is a long, very long, way. I've questioned myself of why I want to endure such pain... Simply to see if I can discipline myself to conquer such a goal. No 75, 80, or 100+ mile ultramarthon... Just 50 miles. It's ambitious, I know. So with that said... I need a training buddy, like for real. Any takers?! :-)
• Run another Full Marathon. 26.2 miles seems like nothing compared to 50. Hello Savannah Rock 'n' Roll Full Marathon... November 2011!
• Break 4 hours in the Full Marathon.
• Find a way to make sweets good for you! Good luck, right?! It's kind of like finding a cure for cancer... You never know...
• Encourage and educate everyone around me why a healthy lifestyle is the right choice! You can't be mentally healthy without being physically healthy, vice versa.
• Set a new half PR. Come one Mardi Gras Half, momma wants to be below 1:45!
• Beat Ross, again, in the Warrior Dash :-)!
• Try more trail running!
• Most important, not stressing over every thing! I'm a Worrier Wilma ;-)... Less stress = more smiles.

I hope everyone has accomplished at least one 2010 goal you had set for yourself! If not, make it a goal for 2011 along with new goals! Remember to set realistic goals that are attainable. Goals need to have a level of challenge, but not too easy nor too hard to reach. Once you accomplish that goal... set a new goal, or add a level of intensity to your previous goal. Always challenge yourself and have something to work towards. It'll only make you stronger and wiser! Start 2011 off one a good foot! Get up and move!

Training Exercise: Inchworms. This is a good cardio/core exercise as well as a good stretch of the torso. Exercises that use your body weight as the resistance are always a good suit for anyone. The longer your heart rare is elevated the more calories you will burn. A stronger core (abs, back, hips, and hammies/quads) will make daily activities much more enjoyable and decrease the chance of injury. To preform this exercise:

Basic Inchworms

• Start in push up position.
• Leaving your hands where they are on the ground, walk your feet up as close as you can to your hands. Leaving your legs as straight as you can will work/stretch your hamstrings.
• Next walk your wands out as far as you can, not exceeding the point of no return. You should feel a stretch in your shoulders, lower back, and ab regions.
• Repeat.
• Find a hallway or open space you can "walk" your way down.

Advance Inchworms

• Start in push up position.
• Leaving your hands where they are on the ground, walk your feet up as close as you can to your hands. Leaving your legs as straight as you can will work/stretch your hamstrings.
• Next walk your wands out as far as you can, not exceeding the point of no return. You should feel a stretch in your shoulders, lower back, and ab regions.
• Next preform a push up.
• Repeat.
• Find a hallway or open space you can "walk" your way down.

Training Tip: "Jayme, there was once this little train that didn't think he could make it up that hill... but he told himself 'I think I can, I think I can'... and you know what?! That little train got up that hill all because he thought he could!"- A very intellectual conversation at work with a coworker :-). As juvenile as it sounds, it's true. Mind over matter. If you simply believe you can do something, you can. Always have a positive self thought during a workout and/or run. It will make the experience more enjoyable. The more you tell yourself you can't do something, the more you start to believe it. Don't cut yourself short of anything. Always follow through with a little more effort and you will achieve anything. Nothing is easy!

Training Songs: I thought about sharing my top songs of 2010, but opted out. Instead, just my top picks of this week... I need more time to give you a good list top 2010 songs, next entry. I promise. In the meantime, Enjoy!

1. Tightrope- Janelle Monae ft. Big Boi

2. Roman's Revenge- Nicki Manaj ft. Eminem

3. Take Me Out- Atomic Tom

4. Move That Body- Nelly ft. Akon & T-Pain

5. The Ghost Inside- Broken Bells

Training Lagniappe: Smiles are free, give one away! :-) You never know, it may make someone's day! The Mardi Gras Half Marathon is rapidly approaching! February 13, 2011- NOLA! You know you wanna come and cheer on some Bergeron's!

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

"The Dog Days Are Over"

A LOT has happened in the past few weeks! Ended my old job of 5 years, started my career as a Fitness Coach, ran the Atlanta 13.1 Half Marathon, and set a new PR! Whew, now I mean it for real this time: I am going to start getting back to blogging. I have the best work schedule with lots of free time in the afternoon, so i'm back for real. In the words of Florence and the Machine, "the dog days are over"!

First, the Atlanta 13.1 Half was great for not only me, but all my friends who ran it as well! I set a new PR of 1:45, and now working on getting down to my ultimate goal of 1:30. Jesse ran his first Half with a kick ass time of 2:01; Megan ran her second half and kick her first half in the butt with a new PR shaving off 18 minutes!; Shannon ran his first half dragging Megan to finish in record time ;-); and, Rani, who made me tear up after she finished, ran her first half and has been bitten by the running bug! :-). Not to mention, Ross and Conal did an outstanding job of cheering us all on... And, oh, thanks Ross for capturing all of our true thoughts during the half via videos! I have some of the best friends and are so proud of every single one of them! Who's ready for the next one?! ... Come join Team Bergeron on February 13, 2011 in NOLA for the Mardi Gras Half!

Atlanta 13.1 Half Marathon Crew:

Now the party is over it's recovery time! It's important that after the race to recover from the distance endured and pounding of the pavement. It's like tapering before the race. Loose those muscles to avoid cramps and injuries. If you're like me, not running or running short distances is painful. I feel like a slug and just want to keep running the distance. So, I try to push myself and start to cramp. The reason being is because during a race you are pushing yourself full force and those muscles are contracting harder and faster than they normally have during your training. Now after the race your muscles are trying to relax and resume everyday functions. If you feel tighter than normal take a hot bath with sea salts, stretch, and/or roll on a foam roller or tennis/golf ball over the tight muscles. Work the kinks out and get the blood flowing! Slowly increase your mileage to your "normal" running schedule.

Training Exercise: Limited Rotation. This is one of my favorite core exercises. This exercise will help strengthen your core muscles: abs, lower back, glutes, and part of your hammies. A strong core helps improve/ correct breathing, strengthen your back muscles, and use oxygen more efficiently. You can preform this exercise with either a cable on the machine or a resistance band:

Basic Limited Rotation:

• Cable: Lower the lever arm to 90 degrees, where it is straight in front of you.
• Set the weight to 10-15 pounds. You do not need a lot of weight for this exercise.
• Grab the cable and step out facing sideways from the machine. Note: The further you step out the harder the exercise will be.
• Extend your arms out in front of you. Keep your arms straight the entire exercise.
• Move your arms shoulder to shoulder width keeping your core tight and resisting the rotation in your hips/ core area. Note: The shoulders should be the only thing moving- you should feel it in your ab area.
• Complete 15-20 reps and then turn and face the other side and repeat 15-20 reps. Complete the exercise 2-3 sets.
• Resistance Band: Secure the band in a shut door or around a steady post.
• Grab the band and step out facing sideways from the doorway/post. Note: The further you step out the harder the exercise will be. You may be able to step further out with the band than the cable since there is no weight applied, instead you are using the resistance of the band as your weight.
• Extend your arms out in front of you. Keep your arms straight the entire exercise.
• Move your arms shoulder to shoulder width keeping your core tight and resisting the rotation in your hips/ core area. Note: The shoulders should be the only thing moving- you should feel it in your ab area.
• Complete 15-20 reps and then turn and face the other side and repeat 15-20 reps. Complete the exercise 2-3 sets.

Training Tip: Remember that since the temperatures are cooling down to real Fall-like weather our skin will begin to dry out. Carry chapstick or some type of "lube" with you on your runs (I hate using the word lube in running context... makes me feel dirty). Don't forget to apply some type of anti-chafing to your skin in "irritated areas", ie: where the seams of clothes rub together on your skin. Lets face it, it happens to everyone... especially on those long windy runs. Get in the habit of at least applying chapstick to your lips before running and/or working out. That way it will become part of your routine and you avoid that cracking of your lips.

Training Songs: Here are some of the jams that got me through the half! Enjoy!

1. Monster- Kayne West ft. Jay-Z, Rick Ross, Nicky Minaj, & Don Iver

2. Dog Days Are Over- Florence and The Machine

3. Stuck Like Glue- Sugarland

4. Fuck You- Cee Lo Green

5. Drop It Low (Remix)- Ester Dean ft. Chris Brown

Training Lagniappe: I am volunteering for the Atlanta Girls On The Run. I work with 4 other coaches and help elementary girls deal with every day issues such as self confidence, positive/negative feelings, etc, and how fitness is IMPORTANT. The girls train for a 5k that takes place on Sunday November 14, 2010! Sign up and run/walk for a good cause!

Atlanta GOTR Registration

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

"13.1 Atlanta: Where The Party Meets The Pavement!"

First, I want to apologize for not updating in a couple of week. I, again, had computer problems, but now i'm back and should be back for good!

Next Sunday, October 3, is the 13.1 Half Marathon in Atlanta! So it's officially tapering time! Tapering time is always bittersweet for me. I'm ready to slow down and rest, but once a few days into it I feel like a slug and need to exercise more. Rest is important, especially before a race. Everyone is different, so how people taper is personalized. You know your body better than anyone else; therefore, the amount of rest you need is to be determined by you. I know there are plans/suggestions out there that state how much you need to rest and what activities are best during Taper Week, but I honestly think each person can determine that for themselves. Some people may need more rest than others, while some may not need any rest. I've noticed that for each race I've ran I have trained and tapered differently. Honestly, I can't tell you if one technique is better than other. I based it off how I was feeling and my goals. This race I have set a new PR Goal for myself of 1:30. I need to shave roughly 18 minutes off my last half enable to reach my goal. This time around I have trained harder during my weekly runs than I have in the past. I have added more hills, weight lifting, and some sprints. Hopefully, it will pay off. I know I will be happy with any time under my last race time.... A few taper tips to remember:

• Rest- Obviously. If you're like me and insist on still running and lifting weights, just take it easy. Cut your runs shorter than what you would normally run and maybe even slow the pace down a little. If lifting weights, lift lighter than you normally do. This way you are still exercising, but taking it easy. Taking it easy will allow your muscles to still rest and not reach fatigue, so when race day comes you are still fresh.
  
• Fall into that sedentary lifestyle the day before the race! Well, not completely... leave out the nachos! Take it easy with no exercise and as little walking as possible. Just seriously relax and clear your mind.
• Stay hydrated throughout the week! This is the time to really be serious about hydration. Remember it takes a couple of days for water to reach the cellular level. Meaning, you need to drink plenty of water throughout the week to ensure your muscles and cells are fully hydrated. Last thing you want is to cramp during the race after all your hard training.
  
• Stretch! This one is hard for most people, including me. Stretch those muscles throughout the day to release any tightness or possible cramping. For me, my calves are always tight. I don't stretch them as much as I need to and I am working on stretching them more. Try to get up and walk around after a few hours of sitting to help keep the blood flowing. While walking around, stretch your muscles. Also, when at home just sitting around is the perfect time to stretch. I promise it will help keep you lose and focused on race day. It's also very relaxing :-)
• Think about your pace and envision yourself running on race day. If you believe you can do something, you can! You've been training for this day and your body is capable of handling the distance, now it's just mental. Stay positive before and during the race!
  
• Most of all: HAVE FUN!
  

Training Exercise: Reverse Fly: My new favorite muscle group to work is the back! As you all know it used to be the hammies. Now, it's back time. Like the hammies, people seem to forget to really work those back muscles. Strong back muscles help in lifting, breathing, flexibility, and reduce low back pain (obviously).

Reverse Fly:

• Grab a light weight. Don't over do it.
  
• Stand with your feet about shoulder width apart with a slight bend in the knees.
  
• Bend forward keep your chest up, back straight, and glutes out. It may feel unnatural at first, but it takes the stress off your back.
  
• Arms start straight down with palms facing each other.
  
• Keeping your arms straight raise them out to the side of your body as far up as you can.
  You will feel it in your upper back and some in your shoulders.
• Repeat: 10-15 reps, 3-5 sets

Training Tip: Carb load a couple nights before the race! Our main energy source our body uses is carbs, but our body is very ineffective at storing carbs for a long time. The idea behind carb loading is if you load up on carbs a couple nights before and some the night before, that when you run the long distance the next day your body will be able to tap into what carbs are left in your body to help push through those last miles. (It's a complex system, but that's the jest of it). When you are running/exercising for over an hour (on the safe side) your body needs carbs to push through and continue the exercise. Remember to choose healthy complex carbs such as whole wheat, nuts, greens, etc... not the simple carbs like candy! I'm making a homemade Turkey Lasagna with veggies for part of my carb loading!

Training Songs: As you know, I'm a music junkie and always looking for new song and even bring back oldies. One of the best apps I have on my iPhone is the Bing Music App. I always seem to forget about it, but you choose the year you want to listen to and it has the top 100 of that year. Oh yea! This week i'm bringing you back to 2005, the year I graduated high school! Enjoy! :-)

1. Wait (The Whisper Song) - Ying Yang Twins
2. My Humps- Black Eyed Peas
3. Soldier- Destiny's Child
4. 1, 2 Step- Ciara/ Missy Elliott
5. Get Back- Ludacris
6. Over and Over- Nelly ft. Tim McGraw
7. Drop It Like It's Hot- Snoop Dogg
8. Sugar- Trick Daddy ft. Ludacris and Cee-Lo
9. Switch- Will Smith
10. Don't Cha- Pussycat Dolls ft. Busta Rhymes

Training Lagniappe: Team Bergeron- Mardi Gras Half Marathon- February 13, 2011- NOLA. Be there or be square! You won't miss us obnoxious Bergerons... That's right, we're making shirts... BRIGHT YELLOW SHIRTS! :-)

Happy Running,
Jayme Bergeron, BS
ACSM Health Fitness Specialist