"I Have No Gift To Bring, Pa Rum Pum Pum Pum"

Man, it's been too long since I've last updated. I can't say that I have been extremely busy, because that would be a lie. Have I been a little lazy? Yes. I've opened my blog numerous time since Thanksgiving with lots of things to say, but can never sit down long enough to gather and organize my thoughts. So here are a few things that have been on my mind:

• Thanksgiving: Mine was pretty nice. Hope everyone else had a good Thanksgiving as well. I hope everyone got a run/workout in before, during, and after Thanksgiving to burn off all the holiday food. I know no one ate completely healthy over the holiday. That's just unheard of :-). Jesse and I got up on Thanksgiving morning and ran a nice 4 miler. I think my favorite part was mom seeing us off on our run. How sweet. It was like a mom seeing her little children off to the school bus on the first day of school. It was priceless. A sweet Bergeron family moment. :-)
• Christmas running: Now that Thanksgiving is over Christmas is rapidly approaching. This is probably one of the most important times to not fall off your workout program. With lots of sweets and fattening food, remember to not slip on exercise. People usually pack on the "lbs" during this time due to carelessness. Forget the excuses and just get your workout in! You will feel much better!
• Increasing my intensity: I've been talking about wanting to run an ultra one day soon. In order to do that I HAVE to up my intensity. First, I need to build up my marathon distance again. I'm proud to say last week I had a 30+ mile week for the first time since last year's marathon training. Boy was I sore, but I loved it. I managed to get 2 long runs in during the week. Sunday I knocked out a chilly 11 miler, then that Friday morning I got an 8 miler in. My weekly "short" runs I am trying to keep between 4-5 miles. It feels good to challenge myself, again! Now I ask you to do something to challenge yourself. Up your mileage, add an extra mile on to a run, an extra run, more weight, an extra day at the gym, or anything you can think of to increase your intensity. Don't let your body get bored! No pain, no gain :-).
• Cheat days: Do I think "cheat days" are necessary? My answer: Are you serious about your health? What you consider a "cheat day" is probably different from what I see it as. Don't over indulge. People will be people. It's about self discipline and knowing what's right and appropriate.
• Treadmill VS Outdoor running: I hate treadmill running, so my opinion may be slightly bias. I prefer outdoor running even in extreme conditions, minus pouring down rain. A good thunderstorm will be the only time you see my huffing and puffing on a treadmill. Treadmill running is boring, to me, and does not simulate real life conditions. Even adding an incline isn't the same as hill running outdoors. Outdoors you have the inconsistency of hills, curves, dips, gradual inclines, flat surfaces, and lots of scenery. Outdoor running also builds stability in your foot, ankle, and legs due to the inconsistency of the terrain. You get more for your buck, just saying. However, if you choose to run indoors remember to increase the speed and incline to challenge your muscles! Also remember, treadmill running is NOT the same as running outdoors. I promise.
• Vary your diet: Most Americans eat the same 10 foods over and over again. Not much variety, which means you are not always getting the right amount of nutrients. Something I like to do is try to incorporate something new into my foods. I try to cook with something different each week. For example, spaghetti squash, butternut squash, cabbage, ground chicken, etc. Try cooking dishes with fruits and vegetables that are currently in season.
• Dry Skin: I just want to rant about this. I never ever have dry skin being a Bergeron. For some reason, this late Fall season my skin is dry, ugh. I actually have to apply lotion to my face after a shower, and especially after a run. What the crap?! My advice, remember to have some type of skin lubricant handy as the winter season approaches. Dry skin = no fun. Longer runs during the winter/windy season will also bring abrasions to the skin, another reason to keep lotion handy.

Training Exercise: Stability Ball Pike Ups: There are different progressions of this exercise. Pike ups are good for working abs, hamstrings, and hip flexors/extensors. A happy core is a happy you!

Basic Stability Pike Ups/Knee Tucks:

• Start in push up potion on the stability ball. Your hands should be on the floor and your feet on the top of the SB.
• Keeping your hands on the floor, roll the ball towards your chest with the tops of your feet still on the SB, bring your knees to your chest.
• Roll the ball back out to the starting position.
• Completion of 1 rep.
• You should feel your abs contract when you roll in. You will also feel your hips working as you roll in and out.

Stability Pike Ups:

• Start in push up potion on the stability ball. Your hands should be on the floor and your feet on the top of the SB.
• Keeping your hands on the floor, roll the ball towards your chest but piking your butt in the air making an arch.
• Roll the ball back out to the starting position.
• Completion of 1 rep.
• You should feel your abs contract when you roll in, as well as your hip muscles working. In addition when you pike up you will feel your hamstrings working.

Stability Pike Ups to Push Ups:

• Start in push up potion on the stability ball. Your hands should be on the floor and your feet on the top of the SB.
• Keeping your hands on the floor, roll the ball towards your chest but piking your butt in the air making an arch.
• Roll the ball back out to the starting position.
• Back in the starting position do a push up trying to lower your chest as low to the ground as you can.
• Completion on 1 rep.
• You should feel your abs contract when you roll in, as well as your hip muscles working. You will also feel your hamstrings working as you pike up. In addition you will be working your chest muscles with the push up at the end.

*Remember you can make any exercise as hard or easy as you would like. Always try to challenge yourself once you master the movement. Don't continue to do exercises with poor form. You will know if your form is poor because you will feel "pain" of some type that isn't normal, or working muscles that should not be worked during that certain exercise. Use good judgement.

Training Tip: Stay warm! Keep your toes and fingers warm. Investing in some running gloves is a good idea, especially on those long cold/windy morning runs. Cotton socks are not the best running socks, I fall guilty of it. Wicking socks are idea because it will cause less blisters and if you happen to step in a puddle your toes won't stay wet. Instead it will "wick" the moister away. The extremity of our limbs manage to let the most heat escape our bodies. Cover up the tips: head, fingers, and toes! Keep as much heat in so your body works less to warm up your working muscles. Less heat escape during winter running, the more efficient you will be.

Training Songs: Happy Holidays! I'm a sucker for holiday music so, of course, I have to add some to my playlist! Enjoy!

(1) All I Want For Christmas- Mariah Carey

(2) Carol of The Bells/ Jingle Bells- Barry Manilow

(3) Between Two Lungs- Florence And The Machine

(4) Who's That Chick - Rihanna ft. David Guetta

(5) Marry You- Bruno Mars or Glee Cast

Training Lagniappe: It's the holiday season which means there is no other reason not to support a good cause! This Saturday December 11, 2010 catch myself, Ross, and Megan running in the 2nd Annual Atlanta Speedo Run. That's right, I said Speedo. Along with other crazy Atlanta folks, we will be running 1.5ish miles down Virgina Highlands in skimpy Santa outfits in the freezing cold! What other way to bring in the holiday season?! It's all for a good cause, for the children. The event raises money for Camp Twin Lakes in efforts to support year round recreational, therapeutic, and educational programs for children with disabilities, and other challenges. Thank You to everyone who has donated to the cause in my name! Merry Christmas and Happy Holidays! :-)

Training Video: If this doesn't inspire you to start running/exercising then I don't know what will. These kids make me smile! They run because they want to! Yes!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"Here It Goes Again"

There is something about running on a treadmill that I find dissatisfying. I rather run outside any day over having to run inside on a treadmill. Well, such is life, I guess. Sometimes, like in this unpredictable arctic weather, running inside is much more tempting to stay warm, avoid the whirlwinds, and that "sideways snow". On the below freezing days for the past couple of weeks I have sucked it up and ran inside. After completing my mile repeats or even just 5 miles I feel like I accomplished almost nothing to nothing. I'm too critical. Running on a treadmill isn't that bad. It can actually be a beneficial substitute to running outside. I rather run outside because I feel in control of my pace and my drive up the hills. There's more of a distraction outside to keep your mind off running. Plus it feels good to run in fresh air. If you do decide or have to run on a treadmill be sure to adjust the speed to a relatively faster speed than you would like and add an incline, at least 1%, to mimic hills. Remember when running outside you are pushing your momentum, but on a treadmill the machine is pulling you with band so adding an incline will decrease the pull and add more of a push to mimic outside running. However, sometimes I think running on a treadmill can seem harder than running outside, that is if you are so use to running outside. Well, hard may not be the correct word. It seems to get boring a lot faster. When running on a treadmill try to focus your mind on something else like music, tv, people around you, what you will eat later, reflect on your day, or anything you can think of. Don't let the treadmill make your run dreadful! Ditch the treadmill when the weather permits! You will feel way more satisfied, I know I do! My next rainy day treadmill run inspired by Ok GO... Who wants to join?

Running Lagniappe (a little something extra):

As the marathon training is coming to an end, I have a lot on my mind. I haven't really been able to focus on writing a deep meaningful blog ;). I have been full of random thoughts and I feel like sharing with you. Maybe it will help you, or give you something to think about during your runs. Random Lagniappe:

• Holy crap my first marathon is only 29 days away! All I can think about is if I am ready?! I feel I am, but whoa 26.2 miles is a long way!
• I'm going to cry. Just be prepared for all you curb crewers! It's going to happen.
• I hate that when you get so close to the actual event you feel tired of running. I call it a "runner's block". I guess I need to stay positive so I tell myself it will pass. It will pass. Trust me. If you ever feel like this take a few days off to refresh yourself and rest. You will be eager to get back in your routine and running will seem more enjoyable like it did before. Sometimes rest is all we need to do a body good.
• I hate running in the winter. I've declared it this year. While running in the snow has been a nice change of scenery. My feet and shoes hate the ice, slush, puddles, and mud that comes with it. Ugh.
• I wonder how hard it would be to train for a triathlon. After long runs my endorphins make me believe I could do one with no problem. First, I would need to start swimming. Then purchase a bike. Hmmm.
• I should really invest in some wicking socks. Then I remember how expensive it can be to run. Ha.
• I wonder if compression socks would help keep my toenails from bruising. It's pretty gross. It would help keep blood from pooling in my feet and legs, but help my bruising problem? Probably not. I should probably just stop supinating while running and get some cushions.
• As we come to a crosswalk, I always wish the world was made for runners. Like special sidewalks and never having to stop to traffic... Only if I were president.

Exercise of the Week: Hops! Hoping, skipping, bouncing, or any explosive movement can aid in increasing speed. You can make them into drills you complete after a run since your muscles will be all warmed up and stretched. These explosive movements will construct your ligaments to be more spring-like and keep you from tightening up during a run. The drill as a whole will help build/ tone your leg muscles. More power = more speed.

Training Tip of the Week: Eating regularly will help assure you are getting your proper caloric intake for the day. Your body has to be satisfied with calories before it will start to recognize energy sources. An excess of any energy source can be converted into fat. So, don't only eat carbs or only protein because your body will first use it as energy before using the carbs or protein for what is it meant for. In a meal get your calories first then worry about energy sources. Being active always changes recommendations to a point due to having to replace what you have lost. After a long run it's better to consume something within 30 minutes consisting of 80% (ish) carbs and 20% (ish) protein. It's a better balance and team than only consuming one or the other alone. Exercise tears muscles down so you need proper nutrition to help build your muscles back up and make you stronger.

Training Songs of the Week: These songs reflect all my dancing energy I have had this week! Enjoy!

1. Drop The World- Lil Wayne ft. Eminem (It really does let anger out... Thanks Ross! :) )

2. Pretty Girls- Wale ft. Gucci Mane

3. Church- T-Pain ft. Teddi Verseti

4. 369- Cupid ft. B.O.B.

5. Never Get Enough- Das Pop (My happy song!)

Upcoming Events:

Countdown to the Atlanta ING Marathon:

29 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

57 Days (April 18, 2010)

Happy Running,
Jayme