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

Yellow Is Not My Color

It's Spring time in Georgia when everything starts to turn yellow. It's the worst month of the entire year. The flowers are blooming, the temperature is perfect for running, but the pollen counts are outrageous. Running during pollen season can be dreadful, or harmful, for people with allergies. The pollutants can take a toll on your body causing you to feel run down and resulting in a negative athletic performance. I have listed a few tips to help you enjoy your run even during this pollen season.

• Try getting your run in during the early morning. Avoid afternoon runs as much as possible since that's when the pollen count is the highest.
• Remember during your run you are breathing in the pollen, running in an area with less trees/grass will assist in avoiding the pollen.
• Focus on your breathing pattern. For people who have allergies to pollen your airway will be compromised.
• Keep your body full of fluids to help avoid your airways from drying out.
• Try chewing gum to keep your mouth moist.
• Wash off all exposed body parts after your run. The pollen can irritate causing damage.
• Remember, pollen season will be over soon!

Training Exercise(s): Hills and mile repeats! Ah, it's like nails on a chalk board, but both are needed to improve performance. Hills aid in gaining strength in your legs. Mile repeats help to increase endurance and speed. When you put the two training concepts together you have magic. Hills and mile repeats will help strengthen your muscles, increase your endurance, increase your speed, and make you a better runner overall. Try doing hills 1-2 days a week, mile repeats 1-2 days per week, and long(er) runs 3-4 days per week. Just remember to have at least 1 day of hills and 1 day of mile repeats. Try fitting them into your running schedule where it fits best for you.

Training Tip(s): Spring time entails a lot of races. Try to do distances that you haven't done before or haven't done in a long time. If you are more of a long distances runner try doing some 5k, 6k, or even 10ks during the Spring time. Not only will it add variety to your running, but it will also help you get stronger. Training for a shorter distances allows you to increase your pace; therefore, making you faster and stronger. Have fun!

Training Song(s): Since it is almost Earth Day the following songs are only appropriate. Instead of Earth Day lets make it Earth Week; yep, i'm part tree-hugger! Enjoy! :)

1. Back To The Earth- Rusted Root

2. Cat Turned Blue- Rusted Root

3. Two Of Us- Matt Costa ft. Jack Johnson

4. Too Much- Dave Matthews Band

5. Sexting- Ludacris (This one is just for fun!)

Upcoming Events:

Countdown to the Atlanta Live DOW Run For Water:

6 Days (April 18, 2010)

Countdown to the AJC Peachtree Road Race:

July 4, 2010

Happy Running,

Jayme

*I promise I will soon be back to blogging like normal! Sorry for the lapse and short blogs lately.

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