"Life Is Sweet In The Belly Of The Beast"

The Peachtree is right around the corner. Monday is July 4th, when the largest 10k in the world will take place. Each day at work I am asked at least 3 times a day "are you ready?". I always answer with "Yea... I think so...". The past few months I have been struggling with my runs. Mostly because of the heat... Summer did arrive a month early here in Atlanta. Well, during my runs I tell myself I can't blame the heat. I know I have to acclimate to the heat and that takes roughly 2 weeks. Ok, so after 2 weeks of running in the heat why am I still having a rough time?! I've done some thinking and concluded I am an emotional runner. As I run, I watch other runner's demeanor and how they carry themselves. Here is my general 3 theory break down:

• The Walk/Run Ratio Runner: This is someone who goes out for a run with a distance in mind and achieves that distance any way they can. They walk some, then run some, walk a little more, pick up the speed... you get the jest. This is someone who finishes to say "I ran 6 miles". No, you covered 6 miles. But, props to getting it done. Let me cleify: I am not belittling anyone who has to walk during a run. I am talking about people who have no intention on even attempting to run the whole distance. These are the people who believe in the walk/run ratio for any distance and have no motivation to run the whole thing.
• The Carefree Runner: This is someone who runs with no burden on their shoulders. If they are having a crappy run, it doesn't get to them. You can usually spot this person by the smile on their face, even if it is 98 degrees out. This person knows how to relax and just go with the flow if things aren't going they way they anticipated.
• The Emotional Runner: This is someone who lets little minute things get to them. They base their run off determinants they can't control, ie: temperature, traffic, pedestrians, motorist, etc. If the run doesn't go as anticipated this person feels let down.

I made these categories while running the past few times. It makes since to me. I know I am an emotional during my runs. I let things get to me that I know I shouldn't. It defiantly takes the fun out of running, and then it starts to feel taxing and choir like. My advice, relax and have fun. Sometimes you don't need to worry about pace or distance. Just have fun and remember why you run. People run for multiple reasons, but if you can't have fun then it's not worth it! Remember to jazz up your runs to keep it fresh and enjoyable. This can either be scenery, route, running buddies, music, or whatever it takes to make a little change!

Training Exercise: Since the Peachtree is coming up in Atlanta, running hills is a good training tool for the race! The PRR is known for the little span of hills in the middle of the race, including Cardiac Hill. Adding hills into your runs can help with speed, power, and strength. It takes a little more force and momentum to get up a hill, and a lot of effort to control the down hill. Not only will adding an incline help with road races that include hills, but it will also aid in powering through flat portions of any run. A few tips to hill running:

• Maintain the same pace going up the hill. Try not to speed up or slow down when you start climbing. When you speed up you exert more energy then needed and when you slow down your muscle start to work less and takes longer and sometimes more energy to get to the top. Just focus on your breathing and maintain the same pace. The overall outcome will be faster. Promise.
• Focus on your breathing on the way up. It'll be a little tougher to get to the top, but just breathe in your mouth and out your nose. This will help you from breathing too fast and keep a constant flow of fresh air to keep cramps away.
• Remember the hill comes to an end! Once the hill levels out you will catch a break and this is the important recovery time. Catch your breath and slow your breathing. Relax. Shoulders back. Refocus.
• Control the downhill. Most people want to let the downhill control their speed. You own the hill. Control the downhill, because it is actually harder on your muscles than the uphills. Your muscle fibers have to elongate causing more twitches than the uphill. Therefore, if you don't control your speed and power you will over exert your muscles causing the recovery and rest of the run to be painful. You will feel better at the bottom if you control your movement. Shoulders back. Chest out. Head up. One foot in front of the other. Breath.

*Try not to lean forward or backwards while running hills. Keep your posture straight. This will keep you from cramping and help control your breathing. You will feel more in control of the movements.

Training Tips: Water. Water. Water. Drink lots and lots. It's hot and you will become dehydrated quicker. Water is fuel for your muscles. If you are dehydrated think of it as your muscles aren't able to function correctly and shrivel up. Well, they don't actually shrivel up, but you get the idea. They need water to function properly, keep you healthy, and injury free.

Training Songs: I have a lot of new songs in multiple genres! My thanks goes out to Brandie and Ross for some of the songs! Enjoy!

1. Stay Young, Go Dancing- Death Cab For Cutie

2. You And I- Lady GaGa

3. Hair- Lady GaGa

4. Pump Up Kicks- Foster The People

5. Let It Out- Girl Talk

Training Lagniappe: Marathon Training for the Savannah Rock n Roll starts right after the 4th, PRR. Ah, I am nervous. I am hoping to break 4 hours and kick butt. I need some motivation and positive thoughts and support! :-) I know I can't get my long runs in around the city. Last marathon Ross and I trained mostly on the Big Creek Greenway, which was amazing. But that is too far away. Now I am filtering with the idea of joining a running group, or venturing out to some local trails around the city. I will keep y'all posted on my journey of my 2nd Full Marathon. It's a big deal. Really. I'm nervous, but excited. Send me positive thoughts in my upcoming 4 months of training!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"I'm Going To Kick Until I Need New Shoes"

Once again, I have fallen behind on my blogging. It's not like I work an overwhelming work schedule, but something always seems to get in the way... mostly laziness. However, I do find myself opening my blog more often than none to just brainstorm and gather my thoughts. I have so much to say and never seem to organize my thoughts the way I want to. So, I am just going to use this time to update you on the latest news this side of the Mississippi.

May-June Lagniappe

• My running has still been suffering more than I would like for it to. I usually always have a harder time around this time of year because I am not a summer runner. Give me cold weather anytime! Also, this is normally a transition time of year for me. I come out of marathon/half marathon mode into 10k training. Like I have said before, it's hard for me to cut back on my mileage and relax. I'm training hard for the 1ok, but since I am not running the weekly mileage of a half training guide I feel like I am losing all my hard work. I know most runners go through some type of mental block like this, but I catch myself obsessing. So here I am, asking you for help! Given my education, work, and running experience I know that I am ok and I will not lose all my hard work. I guess like everyone else, I just need some reassurance. I just need to be told "it's gonna be ok, hang in there." So, if you anyone else feels this way just remember you're not alone.
• It's HOT in ATLANTA! The past few weeks the temperature has climbed into the 90s, some days nearing the 100s! Really, Atl?! It's not even Summer... I have a gut feeling it's going to be a hard Summer running season. This is part of the reason my runs have been suffering. The heat kills me. I've been trying to adjust my running schedule, but the ideal times are before sunrise or after sunset... I can't do either due to my job... Anyone want to suffer in the blistering heat with me for weekly 3-4 milers?! Anyone, anyone? :-) If you can avoid running in the middle of the day, do it! When I get the chance to run early morning (my absolute favorite time to run) I jump at the chance. It's makes a world of difference. I promise.
• I have fallen in love with Spin class! I've never had much to say about cross training. I've studied the effects and negatives of cross training, but never really braced the idea... until now. I've been doing spin 2-3 times a week, usually on an off day of running, and trust me it's so good for runners! When I come back to running after an off day I don't feel as worn out or exhausted. It helps keep those muscles fresh and ready. It's also helped me with adding power to my runs. I always sprint out the last bit of my run (one way to gain speed and endurance), but since doing spin I am able to start that sprint sooner and go longer and harder. Overall, it's been a positive addition and I think it will help when Marathon training comes around. If you are looking to gain speed/power/ or endurance I do advise adding on a cross training day(s) ie: spin, swim, tennis, or any sport that mimics the mechanics of running-- this is in addition to doing hill training, intervals, or sprints. It's all relative.
• National Running Day was June 1st! I wanted to get a blog in before then, but I failed. I hope everyone got in a good run of any distance. The organization launched 3 years ago, and it has bloomed all over the nation. The idea is to just get people moving and aware that exercise is a positive stress for our bodies. Don't just stop at June 1st, continue to run-workout-exercise every day! Challenge yourself-- it's good for physical and mental health!
• The PRR is rapidly approaching! Each race I just always want to beat my previous time by any margin. It can be a millisecond, but I still beat it. I'm hoping to do the same this year. My goal is to get in the lower 40 mins. Also, It's official-- I signed up for my 2nd Marathon! Holy Moly. What did I get myself into, again?! Jesse and I are running the Savannah Rock-n-Roll Marathon November 5th! I know it will be better than the ING Ross and I did over a year ago! Anything is better than that brutal course! I officially start training right after the PRR. It's going to be different this year because not only will the course be flatter (hopefully faster), but I will be training alone for the most part. Having a training buddy last time kept me mentally sane during those 18, 19, 20 milers. Keeping myself focused for 20 miles, alone, is going to be a challenge in itself. Also, I am just going to throw this out there- The Savannah Marathon is a qualifier for Boston. My ultimate goal. I'm serious, It's going to be a test. Sigh. I'll be sure to keep you all updated on the progress and journey. I'm excited, but nervous as hell. It's a lot of hard, hard, HARD work... but the reward and self accomplishment is worth it all!

Training Tips: It's hot and Summer is approaching. Remember to drink lots of water, especially when exercising. Your body will be working harder to cool off, so fluids will be secreted quicker than normal. Have water with you throughout the day and drink even if you don't "feel thirsty". It takes a few days for the water you consumed to reach the cellular level of the muscles to rehydrate them! Also, since it's hot and sunny remember to wear some type of sun protection. I fall victim of this and I will be the first to admit it. I have wicked tan lines from my shorts, sports bra and tank tops. That's my public service announcement for the day.

Training Songs: I've been all over the map with my song choices lately. Feel free to suggest any tunes you are hoarding to yourself! Enjoy!

1. Give Me Everything- Pitbull ft Neyo

2. Girls- Pitbull ft Kesha

3. Color On The Wall (Don't Stop)- Foster The People

4. Don't Wanna Go Home- Jason Derulo

5. Month Of May- Arcade Fire

Training Lagniappe: The FDA has released a new food guide: MyPlate! Say goodbye to the joke of a food guide we have "followed" for years! It has been revised for better health! Sorry sugar, you don't have your own section anymore! It's equally and accurately portioned! Watch the video and enjoy! The FDA website is a great resource for understanding what different nutritants are, what food groups they fall into, and various information. Please bookmark this page and use it consistently! :-)

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"My World Is Full Of Loveliness"

There are so many reason to become fit and healthy, if you have not already. The month of May is being observed as National Physical Fitness and Sports Month. The idea is to get companies, individuals, schools, and any organization to gather everyone and participate in some type of physical activity. The reason is clear, as a nation we are not only overweight but obese. I'm not here to preach, but to educate. Educate you why PA (physical activity) is important to every individual. I'm not saying everyone has to be a world class athlete, but simply have a daily routine of MOVING. Research has proven there are countless mental and physical benefits to being active from good health, less medication usage, and living a longer happier life! May is climbing to an end, so let's not let this be the end of being active but just the start! Keep moving America!

The Peachtree Road Race is only 40ish days away, July 4th. The worlds largest 10k will be hosting over 60k runners/walkers in downtown Atlanta. I know I said I would have a training guide posted by this time. However, I am having a hard time getting my training guide converted. I feel like an 80 year old woman using a computer for the first time. I shouldn't being having this much trouble, really. I'll admit, part of it has to do with me being a little lazy in converting the file. So here's my tip for the remaining part of your training:

• Have 3-5 weekly runs consisting of 3-5 milers (depending on your athletic ability).
• Set 1-3 days aside for cross training, ie: biking, swimming, tennis, weight lifting, etc.
• Allow at least 1 day for a long run ranging from 5-8 miles.

I know that is very broad and doesn't break down each week of training. Over my years of running, I have learned how to create my own training guides depending on my goals and what race I am currently training for at the time. Not everyone is the same, but I have also learned how to write up basic generic training guides for different races. So, I promise I will set time aside and create a blog simply laying out different training guides for the different races (5k, 10k, half, and full marathon), and the different levels of training. I think it's important to have a solid guide to follow when you have a clear goal in mind. Always remember, you can tweak the guides any way that best suite you. It's simply a guide, you're not married to it. You're married to your training and commitment of training.

Training Exercise: Warm ups! I know it may sound silly, but many people just simply jump right into their exercise for the day before efficiently warming up their muscles. There are many reasons it's important to warm up, besides the obvious injury prevention. Reasons include:

• Efficient calorie burn since the body temperature was increased properly.
• Faster and more forceful muscle contractions, resulting in building muscle more efficiently.
• Oxygen moves to your muscle more quickly decreasing muscle cramps.
• Able to reach a further range of motion during workouts.
• Allows you to reach high intensities during workouts.

*Adapted from Active.com

Training Tips: Remember what you eat before or after a workout is just as important as the workout itself. Don't get in the mindset that just because you had a "killer workout" or you are "going to do cardio later" you can go and eat a dozen donuts or eat fast food every night for dinner. What you put into your body will not only benifit your health, but also your training. Always think of food as fuel for your muscles, just like gas for your car. You wouldn't put diesel in your nice BMW, would you? Good choices lead to a healthy and happier life! As well as gains in your training. You'll become stronger and faster.

Training Songs: I've downloaded some newbies the past couple of weeks! I needed some upbeat jams to help keep me focus! Enjoy!

1. Party Rock Anthem- LMFAO

2. Heart Skips A Beat- Lenka

3. Super Bass- Nicki Minaj

4. Keep Your Head Up- Andy Grammar

5. Beautiful People- Chris Brown ft. Benny Benassi

Training Lagniappe: Warrior Dash was Sunday, and it was bigger and better than last year! I managed to get scrapped, cut, and bruised up! If you like to get down and dirty these types of races are for you! It was 3 miles through the GA mountains with 12 different obstacles ranging from swimming through muddy water, climbing over old cars, climber over and under walls with barbwire, sliding down the mountain into a mud pit, and jumping over fire. This year Ross and I decided we would stick together and have fun (since I beat him last year), but when we were sprinting towards the end, of course, he took off to beat me. I could have beat him, trust me. :-) Below are a few photos of the race:

Me Jumping over fire!

Me and Ross after we finished, all muddy! :-)

Washing off in the muddy water. (FYI: This is typical us, we're not arguing promise, just being loud:-) )

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

"It's Alright I'm Getting Dizzy, Just Enjoy The Party"

It's Peachtree (PRR) training time in ATL! This is the season you see more runners out in the mornings (especially on the weekend) "practicing" the course. Basically, if you drive anywhere on Peachtree Road during the weekends you will see an obtrude amount of runners. You may think there is an event or something going on. Nope, just runners numbing the pain of Cardiac Hill before July 4th.

Throughout my years of running and training for races, I have to say 10k races are my favorite training seasons. Although, half marathons are my favorite races. 10k trainings allow you to rest your body while working on speed and power. While training for anything over 6 miles, it's a little harder to work on speed and power because your body goes through more stress and fatigue. A typical 10k training guide has lower mileage (roughly 2-4 miles) and higher mileage for your "longer runs" consisting of somewhere around 4-7 miles depending on your level of training. The lower mileage runs can be used as power runs to work on increasing speed. Since it is a shorter distance than you would typically run while training for a half marathon you are able to exert more energy and push a little harder. If you are trying to increase your pace this is one way to do so. Use the smaller mileage as speed runs. During those runs give it your all to the point that you are completely fatigued at the end of your run. Meaning you don't have much energy to go another mile. If you are close to the end of your 3 miler and you don't feel fatigued or exhausted, pick up the pace and try sprinting out the rest of the run. If you continue to do this, even on your long runs, your pace will increase. You will be come strong and faster without realizing it. It takes work, pain, and discipline, BUT it's worth it in the end. Promise. It will help you during training for half or full marathons! You will use less energy and will be able to conquer those longer runs with less effort then before.

*I am working on uploading a 10k training guide as a reference. I hope to have it up by next post!

Training Exercise: Knee Tucks. Knee tucks are a great exercise for your core and hip muscles. This exercise is especially good for a runner because it helps get the knee above 90 degrees, which is not done while running. Therefore, moving your hip/ leg muscles above 90 degrees helps to eliminate cramps, soreness, or aid in preventing any future injuries. This exercise has a number of modifications, but the movement is all the same.

Basic Knee Tucks:

• Start in plank position on the floor.
• Bring your right knee up as close to your chest as you can while all other limbs stay on the ground.
• Keep your straight and resist all rotation of the hips.
• Return your right leg back to the starting position.
• Bring your left knee up as close to your chest as you can while all other limbs stay on the ground.
• Keep your straight and resist all rotation of the hips.
• Return you left leg back to the starting position.
• That is 1 reps. Repeat for 15-20 reps for 2-3 sets.

Knee Tucks on the BOSU:

• Start in plank position on the BOSU.
• Bring your right knee up as close to your chest as you can while all other limbs stay on the BOSU.
• Keep your straight and resist all rotation of the hips.
• Return your right leg back to the starting position.
• Bring your left knee up as close to your chest as you can while all other limbs stay on the BOSU.
• Keep your straight and resist all rotation of the hips.
• Return you left leg back to the starting position.
• That is 1 reps. Repeat for 15-20 reps for 2-3 sets.

Knee Tucks on the Stability Ball:

• Start in plank position on the Stability Ball.
• Bring your right knee up as close to your chest as you can while all other limbs stay on the Stability Ball.
• Keep your straight and resist all rotation of the hips.
• Return your right leg back to the starting position.
• Bring your left knee up as close to your chest as you can while all other limbs stay on the Stability Ball.
• Keep your straight and resist all rotation of the hips.
• Return you left leg back to the starting position.
• That is 1 reps. Repeat for 15-20 reps for 2-3 sets.

Training Tip: It's getting warmer outside and lets face it, abrasions happen. To prevent rubbing wear band-aids, lubrication, and avoid cotton garments. It may feel silly, but in the end you won't regret it. Down in the South, the heat and humidity can take a toll on runner's, or any outdoor athlete's, skin.

Training Songs: I haven't discovered many new songs this week, but don't judge on the ones I have downloaded. I love rediscovering songs I forgot I had in my playlist! Enjoy!

1. Who Says- Selena Gomez

2. Hello! - Martin Slolvieg

3. Radio- Beyonce

4. Available- Flo Rida ft. Akon

5. For The First Time- The Script

Training Lagniappe: I came across this video on one of my blogs that I read daily. It pretty much sums up the thought process of running a marathon with some humor. It brought back the memories of running the ATL ING last year and the emotional battle I had with myself. It's almost time to start training for my next marathon, oh the memories. Enjoy!

Happy Running,
Jayme Bergeron, BS
ACSM Health Fitness Specialist

4:13:19

I ran a marathon? 26.2 miles? Me, really? I sure did, and it was the hardest thing I have ever done in my 23 years of life. Call me crazy, but I'm ready for the next one. People always ask "why" I want to run a marathon. Responding with "I love to run" seems to add to my insanity. I find pleasure out of pushing my body beyond what I know it is capable of doing. Completing a marathon, or even a half marathon, provides a sense of accomplishment that is indescribable. If you train properly, have an overwhelming sense of dedication, and a high threshold for pain I recommend training for a marathon. You won't be disappointed. Just remember it does require A LOT of time and effort.

A Few Memories from ING Marathon- March 21, 2010

Marathon-ing Tips

• Dedicate enough time to complete 20-40 miles a week of running.
• Trim your toenails to help minimize bruising or breaking of your nails.
• Remember the first 3 miles are always tough due to your body adapting to the increase in heart rate, blood pressure, stroke volume, and more dorky physiological things. Just take my word.
• Don't over dress. 26.2 miles is a long way. You're going to warm up. Wear enough clothes so that when you are at rest you feel a little chilly, but not too warm. If it's summer time, I recommend wearing the least amount of clothing possible to help your body heat escape and aid in cooling.
• Hydrate yourself. After about 45 minutes of running, water shouldn't be your first choice. Drink a sports drink to help refuel your muscles. It is good to drink water, but remember to incorporate a sports drink. This will help avoid/delay muscle cramps. When running a marathon, I recommended after mile 10 to get you a sip of some sort of sports drink at each hydration station. Remember, to not over do it. Don't consume too much of a drink so that you feel the liquid bouncing as you run.
• Hills are everyone's worst enemy. That's all I have to say on that.
• The last 6 miles really are the hardest. You just ran 20 miles, now finish strong with one last 10k. At this point in the race it is a mental thing. Stay positive and keep truckin' on.
• For a marathon there will be spots of little to no cheering support. Don't let it get to you. You need the support at those moments, but try focusing on something different. Admire the scenery, sing to your music, or find something to count and make a game out of it. Just keep your mind active.
• Have fun! Enjoy the run and stay positive. You're running a marathon for god's sake! :)
• Refuel once you cross the finish line. After you receive your medal and show it off, of course. All your energy sources will be depleted at the end of the race so start consuming carbohydrates and proteins to re-energize your muscles. Consumption should take place no longer than 30-40 minutes after you stop running.
• As much as you don't want to keep walking. Walking will help keep your blood from pooling and aid in redistributing the blood back to normal. Just walk it out, even if you do look crippled.

Marathon-ing Tip/ Exercise of the Week: Rest, roll, and stretch. Let your muscles rest after running 26.2 miles. This may be for a week, two, or even three. It all depends on how hard and long you ran. Your muscles just went through a lot of wear and tear, let them rest and rebuild. Roll your muscles on a foam roller or get a massage. This will help keep blood from pooling and work out an knots. You want to keep your muscles loose to help blood flow through out your sore muscles. WARNING: It's going to hurt, but it's worth it. Stretch after the marathon. Your muscles are going to be tight, maybe tighter than they ever have been. Start slow and work your way down creating a more intense stretch. You want to keep your muscles loose not only to help with blood flow, but always to aid in every day tasks. These three techniques will aid in a speedy recovery so you won't miss out on too much exercise. However, don't push yourself to start running too soon. Let your muscles rest. It's for the best. :)

Marathon-ing Songs of the Week: My marathon playlist consisted of a wide variety of music. I think it's important to incorporate different genres for long runs to avoid getting bored. Enjoy!

1. 1901- Phoenix

2. Skinny Little Bitch- Hole

3. Lay Me Down- Dirty Heads ft. Rome

4. Welcome To The World- Kevin Rudolf

5. My Drink n' My 2 Step- Cassidy

6. Strange- Reba McEntire

7. Give Me The Meltdown- Rob Thomas

8. Can You Tell- Ra Ra Riot

9. Lose Control- Missy Elliot ft. Ciara and Fatman Scoop

10. Dancing Nancies- DMB

Upcoming Events:

Countdown to the Atlanta Live DOW Run For Water:

20 Days (April 18, 2010)

Countdown to the AJC Peachtree Road Race:

July 4, 2010

Happy Running,
Jayme