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

City Running: Atlanta Chapter

Relocating to "Bucktown" (per Taylor) means no more long runs on the greenway. It's a bitter sweet situation/feeling. The Big Creek Greenway is p-e-r-f-e-c-t for long runs reasons being: it's secluded from traffic, a nice boardwalk subsitution from concrete, trail scenery (livestock, the creek, GA 400 :), and lots of trees (not only good for shade, but always pretty during Fall season). My only complaint of the trail is when it rains or snows (which has been a lot in Georgia these past few months) the trail floods in parts making it a very muddy and difficult run. However, we've moved on to city running. One top of of the amazing Spring-like weather today, running through downtown was exciting but dreadful at the same time. I don't ever remember all of Atlanta being one GIANT hill. I mean, really when did that happen? Our 10 mile run consisted of running through breathtaking Atlanta neighborhoods, on to Peachtree Road with a mix of waste, coffee, and bbq smell (coffee and bbq together actually sounded pretty appetizing to me around mile 7), continuing through Midtown into Piedmont Park, ending with Piedmont Road all the way home. Running through Piedmont Park was probably my favorite part of the run, mostly because I didn't have to give the sign of the cross when passing through a red light hoping not to get hit by cars since people in Atlanta don't like to look up while driving. Don't get me wrong, I LOVE ATL! I loved the unique smells down Peachtree, running over the I-85 bridge, running through Piedmont Park, having the city scenery to look at, passing all the other city runners (which is more than I expected), realizing we basically ran from Lindbergh Marta Station down to North Avenue (for you non-MARTA riders that would be 4 stations) and back, and finally stopping at Smoothie King on the way home to end our run. Where else can you get that experience? Well, not in Cumming.

My point is city running is much more difficult than trail running. Obvious, I know. However, the energy and atmosphere is more exciting. You would think since I go to Georgia State I would be used to the crazy motorist while crossing the crosswalks, but it's different when running. It felt like cars have more hatred for runners, bring it. My strategy is to not make eye contact, focus on the tires to see if they are rolling, give the sign of the cross (actively or passively), and speed up like a bat out of hell and get to the other side. Done and Done. Then resume normal pace until the next crosswalk. Give me a week and I'll have this city running down. Now, just if I can improve my hill running.

Exercise of the Week: Calf Stretches: I, for one, get major cramps in my calf muscles after a long or even a hard run. It never fails. If I don't stretch out my calf muscles, I will for sure wake up in the middle of the night with an unbearable pain down my calf into my foot. It's tear worthy pain. So, I have to remember to stretch and even roll it out that day or the next. I won't go into the physiological reasons of why cramps occur, but stretching/rolling out major muscle groups will help break up any "knots", relax the muscles, and keep blood flowing properly. A precursor to foot pain is lower leg pain, ie not stretching and returning blood flow in your lower leg properly.

Basic Calf Stretch

• Find a wall and face it.
• Place your hands on the wall for support.
• Raise up on your toes and hold it at the top for a count of 5-10 seconds.
• Repeat 5-8 times or until needed.

Basic Seated Calf Stretch

• Sit on the ground with legs out in front of you with your feet together.
• Keep your toes pointed to the sky.
• Now move your feet from pointing up to pointing towards you. You should feel a stretch through your calf muscles.
• Hold the pointed position toward your body for a count of 5-10 seconds.
• Repeat 5-8 times or until needed.
• Using a resistance band (or a towel) to help assist the stretch will add more tension. Place the band around the arch of your feet. As you move your toes towards your body pull the band towards you for more of a stretch.

Training Tip of the Week: Remember to keep variety of food in your diet. Not only does eating the same 5-8 types of food and fruits get old, but adding variety will ensure you get the proper nutrients. Most people will eat the same type of grains, fruits, vegetables, and even meats. Variety Ideas:

• Grains: wheat, oats, barley, rice, quinoa, and more.
• Fruits: apples, bananas, kiwi, strawberries, blueberries, grapes (black or red), starfruit, mango, or papaya.
• Vegetables: Cucumbers, corn from the cob, asparagus, sweet potatoes, squash, pumpkin, zucchini, or bell peppers.
• Meats: Beef, pork, fish, bison, turkey, chicken, lamb, or shellfish.

I'm not suggesting you cut out what you currently eat, but to start adding different types of food to your diet. Be creative. Try picking up one new type of food each time you go to the grocery store. Variety is important for good nutrition especially for active people. Keep your diet healthy and fresh.

Training Songs of the Week: R&B/ Rap/ Hip-Hop songs remind me of Summer time. Why? I don't really know, but I am ready for some warm weather for running and tanning. Enjoy!

1. Break Your Heart (Remix)- Ludacris ft. Taio Cruz

2. Hollywood- Jay-Z ft. Beyonce

3. Nothing On You- B.o.B ft Bruno Mars

4. Rude Boy- Rihanna

Upcoming Events:

Countdown to the Atlanta ING Marathon:

14 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

42 Days (April 18, 2010)

Happy Running,

Jayme

"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

Going The Distance In Shorter Strides!

As our mileage increases so does the pain. Let me back up and clear the air in saying that the pain from running isn't bad pain. It's more like a short-lived uncomfortable nagging feeling. Anytime you increase distance (in anything you do, not just running) your body has to adjust to the repetitive motion and impact. Once you build an adaptation to the current mileage the "pain" will then occur at a later distance. If you know you will be running for an hour plus taking an anti-inflammatory is a good idea to help mask pain due to impact. Another solution I ran across in my Runner's World Magazine is to shorten your strides. The study concludes that shorter strides aid in a "softer" landing thus reducing impact. The less impact the less pain you will experience during your long runs. Don't worry, at first I was turned off by the article thinking that shorter strides will decrease pace, speed, and all your hard work. Well, if you commonly experience pain and/or it is unbearable then reducing your strides is a good idea. It will help increase mobility and reduce your chances of overstriding. A common mistake when trying to increase speed is overstriding resulting in putting your joints and muscles past the point of the current active range of motion. This idea also holds true if you endure a sudden pain. Just slow down, correct your strides, and then get back into your rhythm. Pain is common. Knowing how to deal with it and overcome it is important to help build your tolerance; therefore, increasing your endurance and distance accomplished.

Exercise of the Week: Cross-Training. Cross-training is a good alternative to running. It not only adds variety into your exercise routine, but also helps to reduce injury. The idea is to help give your muscles and joints a break from all the shock absorbing encountered from running. This way you can put less stress on your body while keeping your endurance current. A good alternative to running is swimming because it's non-weight bearing but a full body workout. Also try cycling or maybe some yoga. Just remember resting your muscles and joints from constant impact is important.

Training Tip of the Week: Sleep. Sleep. Sleep. Having a normal sleeping routine will benefit your running. Normal sleeping patterns effect metabolism, stress, and fatigue. Minimize "catch-up" sleep because it only throws off your body. Eating and drinking (mostly caffeine) two to three hours before you fall asleep will help your body relax properly since your blood glucose levels (blood sugar) will be at the peak giving you the warm and comfy feeling. Also, getting enough sleep, 6-8 hours, a night is just as important as maintaining a sleeping schedule.

Training Songs of the Week: It's Carnival time in NOLA, so it's only appropriate for my number 1 choice of the week! Enjoy!

1. The Mardi Gras Mambo- Funky Meters

2. Bedrock- Lil Wayne ft. Drake, Nicki Minaj, and Lloyd

3. Teeth- Lady Gaga

4. Put It In A Love Song- Alicia Keys ft. Beyonce

5. Life Magazine- Cold Cave

Upcoming Events:

Countdown to the Atlanta ING Marathon:

39 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

67 Days (April 18, 2010)

Run/Walk For Haiti on February 19-24! There is no better reason to start being active, or to just simply feel selfless in your activity. Team up with New York Road Runners and run/walk 4 miles anywhere anytime on the above date(s). Make a donation and/or log your run with Nike+ Help for Haiti. I love how physical activity brings the world together! :)

Happy Running,

Jayme

"But, I Don't Have Time..."

I find it hard to believe that 24 hours a week, 7 days a week there is no time in the day not to exercise. No one has a scheduled event for every hour, every day. I know people have busy lives, we all do. However, exercise should be looked at as something that is a must not an option. There are so many benefits from exercise and fitness that will help longevity of life; I promise I won't go all into boring you with the perks of health and fitness. Comfort in a day to day schedule keeps people from adding or dismissing events to create a more effective schedule, but it needs be done. For people who are new to exercise, changing your schedule to fit in at least 30 minutes a day, 3-5 times a week of exercise can be a gradual change. However, for people who consider themselves typically active and need to rearrange their schedule due to a conflict it's getting used to the new schedule that takes time to get your running/exercise comfortable and back to where it was.

Newbie To Exercise- Sample Schedule Ideas and Tips:

• Keep a journal of all your daily events. Write down what task occupies the time of day.
• Look at your down time and determine if it works to fit in at least 30 minutes, 3-5 times a week of exercise such as walking, running, jogging, biking, tennis, etc.
• Take the stairs when given the option. Take a longer walking route. It all adds up.
• Things can always be cut out of your schedule to be replaced with exercise. For example, cut back on the amount of TV watched, or the amount of time spent on the computer... Don't worry, I already got my long run in today ;)!
• Also keep in mind, exercising first thing in the morning is always a good option. Set your alarm 30 minutes - 1 hour earlier. Set your exercise clothes out the night before so you just need to slip them on and get out the door.
• If you get an hour or longer lunch break and/or have a gym at your office, utilize it!
• Establishing and maintaining a workout schedule will help you adhere to exercising. It's mind over matter (lame, I know). Stick to it and you will be proud of yourself when you look at exercise as a must in your daily routine.

Rearranging Your Schedule Ideas and Tips:

• A new work or school schedule can almost always throw off your running/ work out schedule.
• You may have to move your workouts to another day or move it to a different time of the day.
• Keep in mind that a new schedule may seem to cause your workout to feel different. Don't stress over it. You just need time to get comfy.
• It may take time to have your running or workout seem normal and back to where it was before.
• Stressing out can cause weight gain. Take it day by day. Don't let a new schedule or training program overwhelm you. In the end, it will all work out and pay off.
• If you have less days to run or workout, you can always double your run or workout on the days you do exercise. It will be more intense, but you will wreak the same benefits. Maybe even gain a slight benefit due to the capacity.

Exercise of the Week: Straight Leg Deadlifts. Being a running I get tight hamstrings, glutes (booty), and hip muscles after a long run. Deadlifts are a great workout for your hamstrings, glutes, hip, back, and core muscles. The exercise will aid in flexibility and reduce soreness. To preform the exercise:

Basic Straight Leg Deadlifts:

• Stand with your feet roughly shoulder width apart or a little less.
• Slightly bend your knees.
• Slowly bend your torso forward towards the ground. Keep your back straight not rounded. Do not bend to the point of no return.
• Return to the starting position. 1 rep completed.
• Repeat for 8-10 reps, 3-5 sets.

Progression Straight Leg Deadlifts:

• Stand with your feet roughly shoulder width apart or a little less.
• Slightly bend your knees.
• Hold a weighted dumbbell or kettlebell of choice.
• Slowly bend your torso forward towards the ground. Keep your back straight not rounded. Do not bend to the point of no return.
• Return to the starting position. 1 rep completed.
• Repeat for 8-10 reps, 3-5 sets.
• If the exercise seems too easy, add heavier weight.

Training Tip of the Week: Don't skip meals! Skipping meals can slow your metabolism while your blood sugar plummets. Skipping meals puts your body into shock and it starts to reserve what energy you have and slows your metabolism to survive. Then once you start eating "normal" again your body has to adjust to the increase calories you are consuming; therefore, causing weight gain. Always remember you need energy to burn energy. Eat. Eat healthy. Don't overeat. People think that since they had a big lunch they won't eat dinner or eat a very small portion. Worse mistake. Your blood sugar drops, your body is then starving, you fight the urge to eat, you can no longer fight it, you then eat and overeat, and since you overate you made the situation worse resulting in weight gain. Try eating smaller portion, but eating more frequently throughout the day, roughly every 3-4 hours. This way you will stay full and your blood sugar will remain constant.

Training Songs of the Week: A collection of newbies and oldies. Enjoy!

1. Shots- LMFAO ft. Lil Jon (I hate to admit it, but it's a good beat... Grr, thanks a lot Ross lol)

2. Meet Me Halfway- Black Eyed Peas

3. 3am Spanish- Hockey

4. Learn to Lose- Hockey

5. Lifeline- Papa Roach

Countdown to the Atlanta ING Marathon:

48 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

76 Days (April 18, 2010)

Happy Running,
Jayme

There Is More To Running Then, You Know, Running!

I've been serious about running for roughly two years now. First, I started running to just get back in shape. Then, to see how far I could run. I started to challenge myself with races and my first Half. I wasn't too concerned with my pace time at this point in my running. Then, dom dom dom, Ross became my running partner and has challenged me on every run we have completed. He's a speedster (yea, I said speedster). It was all fun in games until I opened my big mouth and said "I can run faster than you." As he slowly drifts away from me on some runs, I just keep running and think "damn, I wish I could run that fast." I envy his speed and running style, which has in return, helped my overall speed and time. However, I still don't compare to him. I wanna go faster! The key to increasing speed isn't to just run faster. It's strength. Running is a full body workout while dragging your weight along for the ride. Having just strong legs doesn't help increase time. You need a strong core. Working the muscles in your abdominal region ,back, and glutes will help increase speed while contributing to good balance. Your core supports the rest of your body. A strong core aids in making the rest of your body stronger, corrects breathing, delays fatigue, and gives you phenomenal balance. A few exercises to help build your core and outline your six-pack:

• Planks- When in a plank position you have to remember that your body is one unit. From your neck down to your back should all be aligned with one another. Start out holding the plank for as long as you can progressing the time for the following sets. Then progress into holding the plank while lifting one leg or arm off the ground out in front of your body.
• Planks with a Stability Ball- These would be a progression up from regular planks. You still want to keep your back as straight as you can while your arms are on the stability ball. Once you have your form, you can roll out the ball and back in during the set, or write out the alphabet while in plank position moving the stability ball with your arms.
• Lunges- Everyone loves to hates lunges! This is a great full body exercise that you can tweak in so many directions. Start out doing regular lunges, then reverse lunges, try walking lunges, add weight with your walking lunges, progress into step ups to reverse lunges with or without wights. Just lunge!
• Squats- When squatting try to picture a chair behind you. Squat down as if you are going to sit in the chair. Too easy? Add weight. Once you start to feel like a couch potato, try jumping squats.
• One Legged Squats- You still squat like normal, but only standing on one leg. Your balance will be truly tested. Remember adding weight always makes the exercise tougher. Try to keep challenging yourself once something seems "too easy".

When doing core exercises remember to squeeze your glutes and keep proper form. If you feel you have broken your form, stop, regain your composer, and finish the set with correct form.

Exercise of the Week: Interval training! It's only appropriate since speed is the topic of the week. Interval training has been shown to be very beneficial to athletes. You can play and tweak the intervals however you please. Examples: You can run for 30 seconds, rest for 10 seconds. Run for 45 seconds, rest for 20 seconds. Run for 60 Seconds, rest for 30 seconds. Or you can do intervals for distance: Run for 1.5 mile, rest for 1.3 mile. Run for 1 mile, rest for 0.5 mile. And, of course, you can do intervals by time and total distance. The point is, as long as your pace is faster than your "race pace" then you will benefit from interval training. Interval training is as tough as you make it to be. Start out slow, get use to it, then go hardcore. This is a good alternative for cross training, or even doing on a rest day. The total distance of the intervals won't be the same distance as a "normal" run day. It's the speed and pace you are concentrating on increasing.

Training Tip of the Week: I've learned at my internship that most runners don't stretch their legs above 90 degrees. Whammy, I've been called out already in my first few weeks. So, while running your legs don't break 90 degrees, unless you are high steppin', but who high steps for 10 miles or so? I mean, that does seem kind of fun? Anyway, after a run most runners walk it out for a few minutes and then home they go. No proper stretching or cool down. Yikes, I've always been guilty. A good habit to get into, and to stretch your legs above 90 degrees to help stretch out the hip flexor muscles that are constantly used while running. This will help decrease hip and joint pain. To do this, lay on your side, bring the leg closest to the ceiling up and over your bottom leg. Your knee on your top leg should be flexed and almost touching your elbows ensuring it is above 90 degrees. Now, keeping your top leg in position grab the foot of your bottom leg and pull towards you. Hold and stretch out any soreness/ toughness. Then do the other leg.

Training Songs of the Week: I've been in very upbeat, head rockin', fist pumpin' (well, not really) type of music mood the past couple of weeks. Enjoy!

1. Shut It Down- Pitbull ft. Akon

2. Party People- Nelly ft. Fergie

3. Jump- Flo-Rida ft. Nelly Furtado

4. She's Fine- DJ Khaled ft. Sean Paul, Missy Elliott, Busta Rhymes

5. Hold My Hand- Sean Paul ft. Kerri Hilson

Random Rant: Thank you Runner's World Magazine for validating my coffee addiction even more! Oatmeal and Coffee have been shown to be the perfect match for a speedy recovery. The combination of carbs and caffeine boosts glycogen (fuel for the brain and muscles) stores more than just eating either of the two alone. It was then added that toping your oatmeal with a banana, nuts, or milk is a plus. It's like they know me! Ah, brush my shoulders off and pop my collar ;)

Countdown to the Atlanta ING Marathon:

56 Days (March 21, 2010).

Happy Running,
Jayme

Now That Was Some Arctic Style Running

This week I have failed to do my homework. Normally during my runs, mostly longer runs, I collect ideas to blog about. Well, this week the only thing I could keep thinking about was this "Arctic Blast" weather. The state of Georgia is popular for freaking out over the thought of snow or a "wintry mix" and the entire state shuts down. Well, I'll give it to you this time Georgia. The weather sure was "Arctic" like. Snowy, icey, slushy, and refrozen to enjoy the fun for two more days. The beginning of the week the weather was just cold, frigid cold. Temperatures barely reaching freezing. The middle of the week the temperatures stayed below freezing with unbearable wind chills. This, of course, made running unappealing for the week, but we bundled up and faced mother nature with all she had to offer. Then we ended the week with snow that froze over for 2 days. Temperatures on Friday and Saturday stayed blowing freezing keeping the snow/ice to linger around. Saturday we completed 13.3 miles on our normal trail, but this time it was dusted with a nice solid layer of snow. I have to say, it was actually enjoyable for the most part. Besides my face freezing and nose running nonstop, the challenge not to fall and the feeling of running on snow for that long of a distance made the run unique and added another element. I feel like I lived the life of a northern runner for a week. We are some dedicated marathon trainers to bare these conditions just to exercise. Now, can I have my 50 degree weather back? Please and thank you! I apologize for my mind being occupied with the insane weather for the week and that I couldn't present a pleasant topic to blog about. I mean, it was an "Arctic Blast" week!

Exercise of the Week: Hip Exercises (compliments of Runner's World Magazine). After a long run some runners will experience hip aches or soreness due to the repetitive movement for a long duration. Here are some exercises to help loosen the hip muscles and reduce aches, pains, or soreness.

The Knee Lean:

• Stand with your legs shoulder width apart.
• Lunge forward.
• Drop your back knee to the floor while keeping your lunged knee at a 90 degree angle.
• Let your hips sink towards the floor.
• Hold for 10 seconds.
• Complete with the other leg and hold for 10 seconds.
• Completion of 1 set.
• Repeat 3-5 reps.

Hip Hike:

• You need a step or an uneven surface to complete this exercise.
• Stand sideways on the step or uneven surface.
• One leg should be on the step while the other leg (outside leg) is hanging off the edge.
• Lift and lower the outside leg off the edge.
• Complete 15-30 reps.
• Switch sides to complete the exercise on the other leg for 15-30 reps.
• Completion of 1 set.
• Repeat for 3-5 reps.

Leg Raises:

• Find a flat surface to lay on.
• Lie on one side of your body with your legs on top of one another and toes forward.
• Lift the upper leg up towards the ceiling. Remember to keep proper form and lift only as high as you can without breaking your form. Completion of 1 rep.
• Complete 15-30 reps.
• Switch sides to complete the exercise on the other leg for 15-30 reps.
• Completion of 1 set.
• Repeat for 3-5 reps.

Training Tip of the Week: A well balanced diet is important, especially for people who are exercising. It's hard to break bad habits, but it can be done. Start slowly and change something about breakfast, lunch, and dinner. Here are a few ideas.

Breakfast: Most people don't eat breakfast although it is the most important meal of the day. The reason being is because if you don't eat breakfast by the time lunch rolls around your stomach is completely empty. This will cause you to overeat at lunch. Make breakfast light and healthy. Eating greasy and fattening foods for breakfast won't result in anything good. Here are a few ideas.

• Eat fruit and/or yogurt. Eat a banana, apple, orange, or even yogurt (low fat, if available).
• Eat oatmeal with or without fruit/ nuts. You get a well balance meal with the fiber, protein, vitamins, and minerals.
• Breakfast wrap. Try to steer clear of fried meats.
• Top your breakfast off with juice (100% real juice to avoid added sugars and flavors), coffee, or water.

Lunch: Try not to overeat at lunch. Have a well balanced meal. Remember to eat slow and don't eat past the point of feeling "full". At lunch try adding:

• A type of fruit. The USDA guideline for fruit serving per day is 3-5.
• Add vegetables to your meal to get the recommended servings per day.
• Add nuts. You can add nuts to salads, stir fry dishes, or to a chicken meal.
• Drink water with your meal instead of soda, tea, or alcohol. This way you have no added calories.

Dinner: Make dinner your biggest meal. You want to refuel your muscles from your workout. Don't over do it. It's winter time, so make a stew or soup with meat, beans, legumes, vegetables, and/or peppers for flavor. Stew/soups are perfect to obtain a well balanced meal in one bowl. Add bread to the side for some extra carbs. Be creative and remember to get your fiber, protein, vegetables, fruits, beans, and minerals throughout the day.

Snacks: Snacking isn't always bad for you, if you make good choices. Eating chips, soda, or candy throughout the day obviously isn't good for you. It's okay to add these guilty pleasure foods to our diets as long as it is few and far. Instead, on a daily routine for snacks:

• Eat nuts and/or granola. However, check the granola before hand because it can be loaded with sugar.
• Raisins
• Fruit
• Vegatables
• Yogurt
• Dried Figs

Remember to not overeat. Just because something is low in calories, fat, or nonfat doesn't mean you can consume more. Eat in moderation and think before you eat, especially if you are trying to lose weight or consume the proper nutrients for recovery.

Training Songs of the Week: I'm loving the new Vampire Weekend this week! It's heavenly. I did included some other goodies. Enjoy!

1. Run- Vampire Weekend

2. Diplomat's Son- Vampire Weekend

3. Giving Up The Gun- Vampire Weekend

4. Just Say Yes- Snow Patrol

5. She Is Love- Parachute

Countdown to the Atlanta ING Marathon:

69 Days (March 21, 2010).

Happy Running,

Jayme

26°F, Feels Like 16°F, Just Screams 15 Miles!

Today marked the end of the 4th week of training for the Atlanta ING Marathon. Running 15 miles, the farthest thus far, in below freezing temperatures makes you question if it is really worth it. Once we finished I snapped back into reality and realized it's worth every moment of torture. There are always obstacles in running long distance, cold weather just happens to be one. You need a bigger and better reason to just give up all your hard work. Here are a few tips for cold weather running... well, cold weather running here in the South:

• Dress as if it is 15-20 degrees warmer than what the temperature currently reads before your run. Overdressing can cause your body to enclose too much heat as your body warms up and can possibly lead to heat related injuries. Remember if you walk outside before starting your run and you are comfortable shed some layers. You should feel a tad chilly.
• Most heat from your body will escape through the distal ends (head and feet). Make sure your feet are covered throughly, but allow heat to escape so you do not build up moisture in your socks causing wet feet. This will also help to avoid athletes feet. Wicking moisture socks are ideal. Also, try using a hood, beanie, or ear-warmers to help entrap heat around your head. Always remember you can shed layers while running.
• Running gloves help your fingertips from going numb. Running with gloves depends on the runner. Some runners don't like things around their hands, feel it is distracting, or it gets too hot. I recommend wearing gloves on a windy day because the wind chill is usually more deathly than just the cold.
• Energy levels deplete quicker on colder days because the body shuns blood to the working muscles leaving the nonworking muscles with less blood resulting in less heat. The lower levels of blood causes those muscles to drop in temperature so the body shivers to help warm up the body. The shiver results in more energy used. The key is to make sure you are not only dressed properly, but also take in some type of energy during your longer runs. Energy intake can be through a shake, energy bar, fruit, jelly belly energy beans, etc. What your body uses up you need to refuel the same amount and possibly a little bit more to help the rebuilding of muscles.
• You do sweat in cold weather while exercising. Remember to wear proper clothes. If you wear too much clothing the garments will soak up the sweat causing your body temperature to drop too quickly once you end your run. Wicking material is best, or just polyester, not cotton.
• Water is important. Dehydration still occurs during the cold weather. Once you feel thirsty, you are already dehydrated. Drink water before, during (if possible), and after. During longer runs (runs longer than an hour) replenish your electrolyte intake as well.
• Cold weather and wind can cause chafing. Wear sunglasses, or some type of eye protection, in the colder months even if it isn't sunny to help keep your eyes from drying out. The glasses will also help keep the skin around your eyes from becoming dry and/or wind burnt. Anti-chafing bars/sticks (i.e. Bodyglide) will help keep your skin from drying out and causing abrasions. You can also use it on your feet to help prevent blisters. Carry chapstick with you while running to avoid cracks and blisters on your lips.

Don't let the cold weather hold you back. 26°F is cold, but I believe if you don't let yourself ponder on it while running you won't realize it's that cold. Just run, listen to some good music, stay focused, and think about Sunny Florida. Many people find excuses not to exercise. Don't let yourself justify it being cold as a reason not to exercise. You are able to control your body temperature to help make the cold more enjoyable.

Exercise of the Week: One Leg Balance. This exercise will help build strength in your whole leg, upper and lower. What is good about this exercise is you are using your body weight as the resistance; however, you can always progress into using weights in addition. Having strong legs helps push yourself up those hills, control downhills, and work on gaining speed. To preform the exercise:

One Leg Balance:

• Stand shoulder width apart.
• Shift your wight to one leg while lifting the other leg slightly off the ground.
• Hold this position for 30- 60 seconds.
• Switch legs and and follow the above steps. Completion of 1 rep.
• Repeat for 3-5 reps.

One Leg Balance Progression:

• Stand shoulder width apart.
• Shift your weight to one leg while lifting the other leg off the ground at waist level with the knee bent at a 90 degree angle.
• Hold this position for 60-90 seconds.
• Switch legs and follow the above steps. Completion of 1 rep.
• Repeat for 5-10 reps.

One Leg Balance Weighted Progression:

• Stand should width apart.
• Shift your eight to one leg while lifting the other leg slightly off the ground, or off the ground at waist level with the knee bent at a 90 degree angle, while holding a weighted medicine ball or dumbbell of your choice. To progress more, while holding the above position, squat down mimicking the act of sitting in a chair and then back up.
• Hold this position for 60-90 seconds.
• Switch legs and follow the above steps. Completion of 1 rep.
• Repeat for 3-5 reps.
• Remember for strength gain and not endurance gain in a muscle add more weight and less reps.

Training Tip of the Week: Pain is common during running, especially at a distance or pace you have never experienced. There is good pain and bad pain. You know your body the best. You know what you can push through and what truly feels wrong. Don't be afraid to go further distance because it feels "uncomfortable" or "a different type of pain". Your body has to adjust to the repetitive movement. Overtime it will feel natural to your body. How you handle the pain is key. Replenish your body with proper nutrients after the run. Stretch out the muscles. Work on range of motion (ROM) activities at the affected joints. Soak your muscles in a warm bath for a little time to help dilate the veins to increase blood flow back to your muscles. As I stated in a previous blog, if you need to pop an anti-inflammatory before a long run then do. It will help alleviate the pain for a short period. I recommend only use an anti-inflammatory for a run longer than an hour and if you think you really need it.

Training Songs of the Week: Warning: The music choices this week are all over the map. Some I am proud of, some I am not. It's been awhile so I have included more than the normal amount of songs. Enjoy! :)

1. Replay- IYAZ

2. I Can Transform Ya- Chris Brown ft. Lil Wayne and Swizz Beatz

3. I Wanna Go Crazy- David Guetta ft. Will.I.Am

4. Live Like We're Dying- Kris Allen

5. Morning After Dark- Timbaland ft. SoShy and Nelly Furtado

6. Carry Out- Timbaland ft. Justin Timberlake

7. Symphonies- Dan Black

8. Fables- The Dodos

9. Fools- The Dodos

10. Decode- Paramore

Countdown to the Atlanta ING Marathon:

76 Days (March 21, 2010).

Happy Running,

Jayme

All Hallows' Eve and A Big Rock

It's always a good idea to test your pace before the big day by running an official race. This way you can adjust any techniques while you have a ton load of people running around you.

Having the field (other runners) running with you helps you to get in a rhythm of passing, pacing, and learning/experiencing a new course. I recommend testing all your training hard work by running at least a 5k (3.1 miles) before the race you are trainin

g for. If it's a 5k you are training for I recommend either run or run/walk a 5k, or most races offer a 1 mile run. Either way it will help you relax some, I say some, nerves on race day because you have a feel

of how an official race operates and your familiar with your race abilities.

*It's almost the end of training for the Atlanta Half Marathon and

just the beginning of the Atlanta ING Full Marathon training. Best way to test our pace: run around a big rock in the rain on Halloween morning. We (Ross and I) decided to particip

ate in the Run Around The Rock 10 mile race at Stone Mountain on this dreary and dismal Halloween morning.

• Wake up way before the sunrise- Check
• Drive out to Stone Mountain for 8 am- Check
• Change clothes in the car because Georgia weather is on crack- Check
• Cramp up the entire 10 miles- Check
• Realize Stone Mountain is REALLY hilly- Check
• Proceed to get soaked, better word would be drenched, at mile 9- Check
• Complete 10 miles around the base of Stone Mountain with a 8'00''ish mile pace- Cha Cha Check

It felt like if something could go wrong it did. I like to believe the spirit of Halloween is to blame for all the mini disasters today. However, I would label it as a good run mostly for truckin' through the toughness proving to ourselves we can conquer the tough obstacles. Bring on the half and all the hills it encompasses, Atlanta!

*In the previous blog What's Your Terrain of Choice? (08/15/2009), I compared different running terrains based on surface and location. I stated I was seeking out to find good trails in the Atlanta/ Downtown area and Stone Mountain was on my list. Through all my research Stone Mountain has been raved about numerous times and I defiantly wanted to experience what all the hype was about.

• My Rating: 4 out of 5 stars: Overall it's a nice 5 mile run around the base of the mountain. You get a nice view of the lake, falling leaves during this season, lots of colors, somewhat of a view of the mountain, but tough tough hills. I would have enjoyed it a little more if the view of the mountain was more visible and less of these Georgia hill. However, I do recommend trying out the course at least once if you're in the area.

Training Exercise of the Week: Planks: This is a great exercise to help strengthen your core muscles. Your core muscles are your abdominals, glutes, and some back muscles. Strengthening your core muscles can help to alleviate lower back pain and help prevent hamstring injuries.

• Performing Planks: Find a flat surface, get down on your knees, place your elbows on the ground while straightening your forearms, and straighten your legs behind you supporting your body with your toes and arms. Hold your position for 20 seconds. Then rest for about 30 seconds. Then repeat for about 3 sets.
• Progression Planks: Instead of a flat surface find a small platform to rest your arms on. You can hold the position for a minimum of 30 seconds. With each following set try adding more time to your hold.

Training Tip of the Week: Stay positive no matter how hard it gets. Regardless if it's work, school, sickness, family, or running problems stay positive. Treat your run as a stress reliever. While you're running you release that negative tension. Once the tension grabs hold of you it will become a fight to overcome. I know it's tough to stay positive when things are hard. I know that. So have someone to vent to or even run with you. This way you have someone to help push through your run when you think about stopping. After you finish you should be filled with a sense of accomplishment aiding to eliminate any negative tension.

Training Song of the Week: Well, it's Halloween so it's only appropriate to select a song(s) to fit the season. Enjoy!

1. Halloween- DMB

2. My Body's A Zombie For You- Dead Man's Bones (So Good!)

Happy Running,
Jayme

Fall Running With A Little Lagniappe

What can I say? It's been a strange week. Maybe because it's almost Halloween? Anyway, I've decided to compile a list of random things I've had on my mind for this week. Enjoy my randomness of the week:

• First things first, Lagniappe = a little something extra. "Mmm, crab lagniappe." I've had "lagniappe" on my mind for weeks, and I really don't know why. I just like to say it. Lagniappe.
• It's FALL! Well, it's officially been declared Fall since September 22, but the temperature said otherwise. Georgia is finally consistent, for the most part, with the cooler weather. I love Fall running. I love this season so much because you can run in shorts with long sleeves, the cool and crisp air, the colorful scenery, and falling leaves!
• "I hate the first 3 miles!" I love long runs, but hate the first few miles. I don't know why, but once I get to about mile 4 I'm a new woman! I have to keep telling myself it gets easier after the first few miles... Then I think, my logic doesn't really make sense. Easier after the first three miles, huh? Yeah, I'm sure most people would agree...
• Why do some people run in shorts and sleeveless shirts, but have on WINTER gloves and ear warmers? A new trend? Don't send me the memo. Frankly, it looks odd and it bothers me.
• Thanks Nike+ for making me obsessed with numbers. It's like a drug; I want to reach the next level so bad I would convince myself to just go for longer runs than what I had planned. It's like I was tweekin' all week to just bank in those numbers... I'm back to normal, and hope to not abuse my Nike+ again.
• Have a backup place to do long runs. It sucks when your normal trail is closed and you have to wing it around town. Lesson well learned.
• The Atlanta Marathon/ Half Marathon is less than 5 weeks away... and Thanksgiving! I've attached the map for the Half for all y'alls convenience to check out where you want to stand to cheer us on! :) Atlanta Half Marathon Map
• The ING Atlanta Marathon / Half Marathon is March 21, 2010... I'm excited about this one because it will be both mine and Ross's first FULL marathon! So all you "curb crewers" I have, of course, attached the course so you can get ahead on your homework and map out where to stand! ING Atlanta Full Marathon Map
• Finally, I've been thinking all week that I need to start incorporating pictures into my posts. I'm on it! Enjoy the video below for last minute tips to running a Marathon. I came across it on one of the blogs I read and thought I would share:

  Last Minute Marathon Tips: shot with Nikon D90 from Mike Kobal on Vimeo.

Training Exercise of the Week: Step ups (calf raises). Keeping your calf muscles strong is key to preventing injury to your Achilles tendon. An injury to this tendon will keep you from running or performing any ADLs (activities of daily living), and takes an adequate time to fully heal. Last thing you want is to have an overuse injury and little to no muscle strength in your lower leg.

• Stand in place with your legs next to each other and slowly raise up on your toes. Then back down. Repeat.
• You can then progress to using weights and/or a raised surface. On a raised surface you will stand on the end of the surface with just your toes and raise up.

Training Tip of the Week: Trim your toenails. Remember to keep your toenails short, or the constant impact will cause tenderness to your nail bed. It can then progress into an ingrown toenail, infection, or even cause your nail to fall off.

Training Song of the Week: This week I have chosen three random songs that are on my running playlist(s):

1. Snow ((Hey Oh))- Red Hot Chili Peppers

2.The Fixer- Pearl Jam

3. Sex on Fire- Kings of Leon

Happy Running,
Jayme