"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

September Declared: Childhood Obestiy Awareness Month

First, let me start by saying I'm not getting into a political debate with anyone. You have your views, I have mine. However, no matter what political stand you take childhood obesity should be a concern for all.

Being a fitness/health guru myself, it makes my heart smile more than anyone knows to see the First Lady advocate for childhood obesity. I have always had a fascination with helping children fight obesity and understand it is a nasty lifestyle. Children are creatures that do by example, we all know that. It's not only important for adults and the elders to get out and be active, but it's also vital that children are too. It's shameful to know that America is one of the top obese countries in the world. Why? Because people admire "convenience" and being "cheap". We teach our children that it is okay to order fast food, play video games, and not break a sweat daily. Why? It takes 30-60 minutes a day to maintain a healthy lifestyle. Go for a walk with your children or dog. Play in the park. Just move.

Read the Presidential Proclamation- Nation Childhood Obesity Month.

I think everyone should encourage others to get moving. It's the least anyone could do. Encourage your close family and friends to go on a walk after work, during lunch, or in the mornings. Find a buddy or a group and do some type of exercise with. Remember exercise can be any activity that gets you moving, ie running, walking, soccer, throwing a ball, skipping, riding a bike, dancing, or whatever tickles your fancy.

Another way to get children, people in general, moving is to volunteer for some type of after school activity. If you're a parent, round the kids up after school and let them run around and play outside before dinner (well, after they finish their homework of course). Be creative and do your part to make this a healthy country. Adding exercise in your routine can be as easy was watching tv... Think about it. Childhood obesity is a bigger problem than most people want to admit. No one is "comfortable" being overweight or obese, even if they say they are. Being healthy is comfortable. Corny, I know. Make your heart happy and move!

Training Exercise: Chest Fly. This is great exercise to help define your pec (chest) muscles and some of your shoulders. Having a strong chest will create more power and strength in lifting activities and can play a role with breathing due to a decrease in fatty areas around essential organs, ie the diaphragm. Plus, it gives you a great beach bod, men and women :-). Remember there are always progressions to each exercises to challenge your strength and endurance.

Basic Chest Fly:

• First, find the appropriate weight to lift. If you don't know how much you can lift, think of how much you can bench press and choose weight somewhere around that number. Remember it will be less, maybe significantly less, because you will be lifting a weight in each arm opposed to use the power in both arms together to lift the weight.
• Lay flat on bench.
• Grab each dumbbell/ weight in each hand.
  
• Position arms out with elbows 90 degrees and shoulders fully extended. Elbows should be up and shoulders should not be "sagging down". Palms should be facing forward.
  
• Bring the weight up over your chest, fully extending your arms. The motion is like forming a triangle from the starting position. Do not tap the weights at the top.
  
• Return to the starting position. Remember to keep elbows up and do not let the shoulders drop. If the shoulders and elbows begin to drop it could be an indication the weight is too heavy or poor form. You may need to drop in weight to help correct proper form.
  

Training Tip: Check your shoelaces before hitting the pavement. Don't tie them too tie or too loose. If you tie them too tight you can end up with a throbbing foot (raising my hand), or if they are too lose you will be lacking some ankle stability thus resulting in injury. Make sure you don't feel too much pressure on your foot while walking to start your run. If you feel any nagging pain just loosen them a tad bit. I know this sounds like common sense, but, you know, it happens to the best of us. This isn't the first time I've done it! Sometimes it's too early in the morning, or I am just anxious to get out there to run, and I get ready so quick I don't realize how tight I tied my shoes until half way through the run. At that point, stop and loosen them. Don't be a hard head like me and keep going. You will pay for it, trust me. I am still hurting after 5 days. I compressed the top of my foot to the point where it now hurts to flex my toes and a lingering pain each time my foot hits the pavement. Moral of the story, make sure you feel comfortable before starting your workout. If you at any point feel any discomfort just stop and adjust.

Training Songs: I've received some good suggestions for songs (thanks Ross) this week... and added some oldies! Enjoy!

1. Letting Go- Sean Kingston ft. Nicki Minaj

2. Hot Tottie- Usher ft. Jay Z and Ester Dean

3. Hot In Here- Nelly

4. Just a Dream- Nelly

5. You Don't Know Me- Ben Folds

Training Lagniappe: Flip Burger is opening up in Buckhead coming Fall 2010!! Bye bye Howell Mill, Hello Piedmont! Flip has amazing burgers and some of the BEST milkshakes ever! Being a foodie, this makes my heart smile! I like to believe Flip will help me prep for those long runs I have coming up! Burgers and milkshakes are packed with carbs, right? ;-) Seriously, go to Flip if you never have!.... After typing this, I realized what my topic was for this week. I'm not suggesting eating out is part of a healthy lifestyle! Just try Flip and enjoy it once in your life. :-)

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

“Tequila Might Seem Out of Control. Vodka Seems Like The Right Complement To The Gym."

Alcohol and exercise, a match made in heaven?! Huh?! Before I explain, let me back track. It never fails, I always hear people talking about how they do "200-300 crunches a night but can't seem to lose any weight around their inner tube" followed by a sip of their beer/ strongly mixed cocktail. I then get a lecture of how exercise just doesn't work for them, only them. I then ask them about their nutrition, but they quickly respond declaring they are pretty close to being a health nut (all while they are chomping away on some nachos). Right... It doesn't matter how many times you tell some people that alcohol adds up in calories just like food, they just (1) don't want to hear it and ignore it, or (2) they really believe liquids are non-caloric substances. Don't get me wrong, I like to have a drink(s) at time(s). However, I don't (1) drink often enough for it to truly hurt me and (2) I'm pretty much an exercise nut, let's just admit it. For all you drinkers out there you can keep track of your calories when at a bar! Just print off the Beer 101 link, fold it up, stick it in your pocket, and when ordering tell the waiter to hold on one second because you need to make sure it fits in your caloric intake for the day. Dork, nah just self conscious. :-)

Ok, so now on to my point. The New York Times posted an article on David Barton's (a gym owner) ideas on why mixing alcohol and exercise is a genius idea. He goes on to say that people are going to drink anyway and a shot has around 100 calories, which takes roughly running a mile to burn off. He then states that he rather have people drink and workout then just drink and never workout. Yea, just that statement alone makes me believe he really cares about his client's health and fitness. You know Mr. Barton I think drinking tequila after a workout sounds a little crazy too, but Vodka and exercise just seems like two peas in a pod. Sense the sarcasm. Let me make one side note: After running a HALF MARATHON (13.1 MILES) or FULL MARATHON (26.2 MILES) a nice cold beer actually does taste delicious and helps numb the pain, but not after EVERY exercise. For someone in the health industry, I believe his idea of health and exercise are a little skewed. He's an accomplice to a crime by advocating/providing alcohol right after a workout. The clients are working out to drink not for a healthy life. That's the aspect of it all that just rubs me the wrong way. He's not showing how to fit alcohol consumption in to a healthy lifestyle, instead he's making it the focal point of exercise. It's like saying it's ok to go eat McDonald's after a workout. Maybe that's an extreme example, but you get my point. I'm not saying people shouldn't have a drink, just that his views seem outrageous for someone who is suppose to be promoting health and fitness to society.

Training Exercise: Mountain Scissors. Yes, I totally made this up. I mean, I 'm sure people out there have other names for it and what not. I have combined mountain climbers and lateral splits in the mountain climber position together. This is a good exercise to keep your heart rate up and burn more calories!

Mountain Scissors:

• Get down in the mountain climber position. Hands and feet both on the ground with your butt slightly raised in the air.
  
• Your hands will never move.
  
• Your feet will be together in the starting position.
• (1st) Spread your legs apart out to the side in the jumping motion like a lateral split.
  
• (2nd) Your legs come back together (where they were at the starting position)
• (3rd) Bring both legs towards your chest like you would for a mountain climber. Remember both legs and not single legs.
• (4th) Hop both legs backwards to the starting position. Completion of 1 rep.

It's kind of hard to explain. Just remember it's all a hopping motion and no breaks in between. You start with your feet together, hop out, hop back together, hop forward, then hop back to the starting position. Remember your hands never come off the ground. Complete 8-15 reps for 3-5 sets.

Training Tip: Add Cinnamon to your food. According to an article I came across in Women's Health adding cinnamon to your coffee or toast may help to reduce stress levels. Being an antioxidant there are some studies to show stress levels have declined when adding cinnamon to your coffee grinds or to even on top of your freshly brewed coffee. If all else fails, you know have a new flavor of coffee!

Training Songs: I feel kind of in a music rut the past few weeks. I've downloaded good new songs, but nothing seems to really put that extra hop in my step. Maybe it'll be different for you. I'm always open to new songs and suggestions!! Enjoy!

1. Crystalised- The XX
2. DJ Got Us Falling In Love- Usher ft. Pitbull
3. Just A Dream- Nelly
4. Teenage Dream- Katy Perry (I'm a little ashamed)
5. Secrets- One Republic

Training Lagniappe: After countless requests I have added a subscription box to the side! Okay, maybe not countless... or even much... ok just 1 request.... But now it's made easier for you all! Just type in your email and BAM! Email updates of A Runner's Roux! :-)


Happy Running,
Jayme Bergeron, BS
ACSM Health Fitness Specialist

The Running Puzzle

Running seems like a simple concept. Put on some workout clothes, a good pair of running shoes, strap on your iPod for some good tunes, and just go. Well, if it were that easy. I mean, overall running is pretty simplistic. It's when you start increasing mileage, wanting to increase your pace, and learning to eat during longer runs its seems like a puzzle. You have to find where everything fits for you and only you. Everyone adapts to the changes differently. There's no right or wrong on what to do; therefore, my advice to you is to do what works best for you. Yeah Yeah, you're probably thinking "no crap, I could have figured that one out", but think about it a little deeper. For example, I have to give myself good vibes about increasing mileage a couple days before the run. It's like talking myself into it. For some people they can just run "spontaneous distances". Not me. I have to know all the details of when, where, and how long the run is going to be. I'm a very routine person and the moment that routine is broken my body goes into shock and I break down. Okay, that's a little extreme, but it does effect my running, It's a mental battle. Now to the eating part. This is the most difficult part of running for me. I don't like to eat before I run because it may upset my stomach or give me cramps. BUT then during a long run my stomach will start to growl and feel so empty. After studying exercise/ nutrition in school I know the "right and wrongs" of exercise diets and not eating before a long run is a no no. Sigh. So, when I know I am going to do a long run I eat a piece of fruit or toast. You can even drink some juice or a fresh smoothie. Filling up on carbs will help prolong your run. I don't recommended foods high in fiber before long runs. Just think about it. Good nutrition will help you increase your mileage and pace because your energy sources will be full and ready to knock out those miles! What works for me doesn't necessarily mean it will work for you. No one can give you answers to what works best for you, just suggestions. Figuring out your running style, techniques, and eating habits is part of your running journey. Trial and error is the name of the game, now enjoy.

I was reading my daily blogs the other day when I came to the Runner's World Blog entry titled Wanted: Personal Road Crew. Mark Ramey talks about his 8 miler and how the road crew members helped him around the traffic and work area. He goes on to explain how he started thinking how practical and efficient it would be to have people following him around while running to stop traffic, make sure the crosswalk is clear, and help him dodge any blemishes in the road. To the average non-running person it may seem a little foolish, but to all the runners it actually may seem like a good idea. So to my point, while running this morning I forgot about all the back to school morning traffic. Between all the damn Marta Bus stops and the 3 Catholic School within .05 mile radius on Peachtree traffic was anything but flowing. As I approached one of the crosswalks there was a lady cop directing traffic to aid with the congestion. I felt like for a moment I had my own personal road crew. She made sure she stopped traffic for me not once but twice (twice because I made it a turn around course). I felt important for a moment and for once I wasn't looked at as "an inconvenience because I'm a runner". A lot of motorist don't like runners because we stop traffic or cross the crosswalk when it's our turn causing the motorist anger since they can't run the red light. It doesn't take a lot to make me happy... just stop traffic for me so I don't have to interrupt my run to yield to the motorist. :-) So, if you would like to be my daily personal road crew member please attach your running qualifications for me. Hell, I'll even let you ride a bike, or scooter if you prefer, to ensure you can block off traffic for me. :-) Like, I'm for real....

Training Exercise: Pull Throughs. Pull throughs are the same concept as swings but performed with resistance bands. Swings are commonly executed with kettlebells, but can be done with dumbbells. I know for me, I don't like to do swings with dumbbells. It just doesn't feel the same. Next best thing, pull throughs. This is a good exercise for your hips, glutes, and core. The swinging motion is working your hips and glutes and then end position is like a standing plank, working your core. To preform:

• Have a resistance band either connected to the wall, machine, or closed in a door. Make sure it is at floor level.
• Stand with you feet about hip width apart in front of the band (you will be straddling the band between your legs), Keep your back straight, chest up, and shoulders down.
• Slightly bend your knees.
• Grab the band from the floor or machine.
• Pull the band between your legs squeezing your glutes and straighten your body so you are now standing straight up. Just like a swing.
• Return to starting position. Repeat 3-5 sets, 8-10 reps.

Training Tip: Carry ID. Someone was telling me the other day of a horrific story of a woman about my age that was hit by a car during her morning run before sun rise. She is a Master student at Emory and was going for her daily morning run. She didn't have any id, much less anything on her, except her iPod. She was in the crosswalk when a car failed to stop and hit her. She was unconscious and rushed to the hospital in critical condition. Since she had no ID on her she was in the hospital for about 2 days before the nurse was able to reach her parents. The nurse said she is a mother and would want to know if her daughter was lying in the hospital dying. The nurse took the one piece of material the girl on her, the iPod. She traced back the vin number and found her parents to inform them of their daughter. The woman survived and is now back to running since the accident happened months ago. Tear, tear, tear. The story hit home and made me think. It happens to sound a lot like my running habits. I don't carry id, only have my iPod, run before sun rise, and have almost been hit a couple of time. I declared I'm going to start carrying some type of ID even if It's a dorky, but fashionable, running ID bracelet. Last thing I want is to be hit by a car and laying up in Grady with no identification. I don't like to preach or sound like a mom, but you never know.

Training Songs: This week is a good mix from both Ross and Jesse. Thanks guys! Enjoy!

1. Teach Me How To Dougie (Remix)- Cali Swag District ft. Jermaine Dupri, Red Cafe, B.O.B, & Bow Wow

2. Why Don't You Love Me- Beyonce

3. Bottoms Up- Trey Songz ft. Nicki Mina

4. Supernova- Mr. Hudson ft. Kayne West

6. Everything Is Broken- Mr. Hudson ft. Kid Cudi

Training Lagniappe: The Atlanta 13.1 is almost here! I'm getting excited and nervous at the same time. I always get this way before a race. I'm going for a new Half PR of 1:45 on a training guide I created for myself. It's kind of like I'm putting all my knowledge into my own hands by creating my own guide. If it works I'll take all the credit, of course...BUT if it doesn't work I'll blame it on it was my first one I've ever created from scratch. ;-). I took all my knowledge on exercise, running, and my experience on running to create my guide to help me increase my speed. I'm working on cutting off 4 minutes from my last half. It may not seem like a lot, but it is in the running world. Anyway, so far I'm sticking to my guide and it's going pretty well. I'll keep you updated on my progress so don't worry your pretty little face. :-) Good Luck to everyone else! Keep working towards your goals! Remember even if you don't reach your goal of a new PR, or whatever it may be, stay positive and take it as one more step to reaching your goal!

On a side note, and maybe for some inspiration, here's a picture I took one morning during my run at Piedmont Park. :-) It was a beautiful morning with beautiful flowers... I'm such a girl.

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

Summer Running, Had Me A Blast...

I'm Baaaccckkk! After my long hiatus due to computer problems, i'm back and ready to blog. I've been itching to blog with so much to say and now that I can I have nothing to say! :-) No worries, it will all come rushing back to me. I have so many thoughts, tips, and ideas that I just don't know where to start! So I will just provide you with a collection of my random thoughts at the moment. Think of it as, I'm just easing you back into my nerdy-ness of running...

• First, I ran my personal best at the Peachtree. It was exciting. My new goal is to run the 13.1 half in 1:45 or under.
• This Georgia Heat Wave is absolutely killing me! It's bringing me down and putting a huge damper on my running. I mean, I'm not opposed to sweating or anything, but looking like I just jumped in Lake Lanier and then rolled around in the dirt after an "easy run" is a little much, Georgia!
• Why are people running in long sleeves?! FYI, it's not going to expedite your "weight loss journey", I promise. Maybe more like your heat stroke journey....
• I love getting in a good 4-5 miler all before the sun comes up, but it's starting to get old... I would like a nice afternoon run with a cool breeze... Fall, where are you?! Hurry up!
• I'm excited that many people I know are running the Atlanta 13.1. Is that sad it excites me?
• I've discovered "cool showers" are the best thing after a hot run! I'm not a bath person, much less a cold bath person. So, cool showers are prefect. I mean, really. It feels amazing.
• People write outrageous things in wet cement. Some sweet and some inappropriate.
• The kids during church summer camps on Peachtree Road always cheered passing runners. It was cute, and encouraging. I mean, I couldn't stop short in front of them. Oh, how those little 8 year olds had so much power over me.
• I've spent a lot of time lately baking and cooking, but with a healthy twist. I want to open up a bakery using all natural/healthy ingredients, it's a little ambitious... But I love food and exercise so i'm determined to find a guiltless balance and share it with the world :-). I'll soon provide pictures and recipes!
• I'm ready for the 13.1 half, to run another marathon, and to get myself to fully commit to running a 50 miler...

Training Exercise: Lunge to Curl. This is one of my new favorite exercises. Everyone already knows that lunges are a GREAT full body work out. Now adding a curl will increase endurance, upper body strength, and calories burned. It's simple, as you lunge curl the dumbbells in your arms. Think of it as one motion, one unit. Do this with a forward lunge and a reverse lunge. This way you ensure to work both your quadriceps and hamstrings.

Training Tip: I already said it, but i'm going to say it again. Cold Showers! It's like heaven on earth during this heat wave. It also helps to relax your muscles and prevent cramping. I don't recommended ice cold showers, unless you are courageous, but just in between hot and cold... And no, I don't mean warm showers.

Training Songs: I've finally updated my iPod since my computer was being worked on. I'm so happy to have new jams to run to! I'm all over the map, so ENJOY!

1. Audience- Cold War Kids

2. One- Yeasayer

3. Naive- The Kooks

4. 10 Dollar- MIA

5. Fuck You Very Much- Lily Allen

6. L.E.S. Artistes- Santogold

7. Gold Lion- Yeah Yeah Yeahs

8. Pocketbook- Jennifer Hudson ft. Ludacris

9. You Are The Best Thing- Ray LaMontagne

10. Better Together- Jack Johnson

Happy Running,

Jayme Bergeron, BS
ACSM Health Fitness Specialist

The Runner's Wave

The runner's wave. Some may think it's "HEY! Look, we're both running. WOW!" But, yea, no. That's not really the thought behind the wave. My theory of the runner's wave is a representation of an unspoken support system. Let's think about it and break it down. It's 85 degrees in Hot Atlanta with 66% humidity on your afternoon 4 miler. The first few miles you're feeling great, actually thinking you have enough energy to do 6, maybe 7 miles! Usher's OMG comes on your iPod. You're singing along maybe even attempting to dance. Now you're thinking about where you're at, how much you've ran, and how much distance you have left. You're brilliant idea of running more than you originally planned is diminishing... You're now telling yourself you're going to just do the 4 miles and call it quits. Around mile 3 the heat and humidity is becoming overbearing. All you want to do is make it back. There's another runner approaching. As he gets closer, you both swap a look of "you feel this heat? I'm hurtin'." Simentaneouly, you not only swap a look, but an automatic reaction of your hand goes up, maybe even a smile and/or nod to say "I feel your pain. You got this". The returned wave has now added a little hop in your stride. That little gesture made you feel noticed and someone feels your pain. A little sympathy goes a long way ;-). The more waves you receive the more rejuvenated you feel. Think of the wave as those "curb-crewers" during races cheering you on, but it's just a silent cheer. Remember to wave to your fellow runners. It could be the encouragement they need to get through their tough run.

Training Exercise: Single Leg Deadlifts. I am a big fan of hamstring exercises. Mostly because runners, people in general, don't focus much on their hamstrings. As runners, if we don't keep a well balance of strength between the quadriceps and hamstring muscles downhill running can cause a hamstring injury.

Basic Single Leg Deadlifts:

• Stand upright with feet together and hands next to your side.
• Lift one leg up off the ground behind your body while your chest moves towards the floor.
• Remember not to lock out the leg you are balancing on (the plant leg).
• Your back leg that is off the ground should be in alignment with your back and butt.
• Return to the starting position.
• Repeat for 3-5 sets, 6-12 reps.
• Switch legs and repeat the above.

Progression Single Leg Deadlifts:

• Stand upright with feet together and hands next to your side.
• Hold your weight of choice in either both hands or in your planted leg to help your balance.
• Lift one leg up off the ground behind your body while your chest moves towards the floor.
• Remember not to lock out the leg you are balancing on (the plant leg).
• Your back leg that is off the ground should be in alignment with your back and butt.
• Return to the starting position.
• Repeat for 3-5 sets, 6-12 reps.
• Switch legs and repeat the above.

Training Tip: Remember it takes time to build an adaptation to running and/or strength training. If you are new to exercise or getting back into the swing of things don't over do it. Take it day by day and remember results don't happen over night. Stay patient and everything will fall into place. If you feel like you are not experiencing any gains, sit back and think about the improvements you've made over the past few months. It may be little gains, but it is still a gain. If you truly feel like you have made no gains in months, not even minimal gains, think of ways to tweak your exercises. Maybe push yourself a little further each time you run, or add an extra exercise or more weight on a set during your strength training days.

Training Songs: Thanks to Slacker Radio I've downloaded some new songs! Enjoy!

1. Magic- B.o.B ft Rivers Cuomo

2. Billionaire- Travis McCoy ft. Bruno

3. iYiYi- Cody Simpson ft Flo Rider

4. If It's Love- Train

5. Winner- Jamie Foxx ft Justin Timberlake

Upcoming Races:

The Peachtree is coming up on July 4th! You should all come and celebrate the 4th in Atlanta with the largest 10k in the US! :-)

Happy Running,

Jayme Bergeron, BS

ACSM Certified Health Fitness Specialist