"A Hundred Miles Feelin', From The Picture Smile"

Fall in Piedmont Park 2011

It's been way too long since my last blog. I apologize greatly. Life happens and slows me down sometimes. I pledge for here on to keep up with my blog like I have promised millions of times! :-) It's my duty to you! So much has happened over the past month, so I'm dedicating this entry as a recap of my life over the past month.

Savannah Marathon 11/5/2011:

Done and done! Savannah was an experience. I worked my butt off the previous four months to get stronger and faster. I was on target to reach my goal. Then race day came! Race morning just happened to be the coldest and WINDIEST day the city had seen all season. At the start of the race, temperatures were flirting with low 40s and never reaching above 50 by the end. The wind gust added a whole another dimension. The air was unexpectingly cold, dry, and windy. The course began running through neighborhoods, historic Savannah, and then the full marathon split from the half around mile 12 to run on the interstate for a little over a mile. You think to yourself, the interstate?! Fun. Yea, no. Well, at this moment it was a different experience and kind of enjoyable because when do you ever run on the interstate. After getting off and running around Savannah on the surface roads, mile 20ish approached and back on the interstate we went. This time it was for about four miles, no crowd, exhausted runners, and extreme winds. The portion of the interstate we ran at this time was curvy with slight inclines. All I wanted to do was finish and have a beer. I was so over the race and becoming discouraged because my goal time was rapidly slipping away. I crossed the finished line disappointed and discouraged because the race turned out to be a lot harder than expected. While waiting for my brother to cross the finish line of his first marathon, I realized I just completed my second marathon. I should be proud. I started to see the positive and told myself things happen. No race is perfect and there are always sets backs. It gave me determination to start planning my next marathon! My brother crossed the finish and I couldn't be any happier for him! It's an amazing accomplishment no matter what! All your hard work and training pays off! 

Savannah Marathon 2011

Post Marathon:

After the marathon, I cut back on my running a lot. The rule of thumb is to rest 1 day for each mile ran. So for the marathon a good cut back of running for 26 days is ideal. This doesn't mean to stop running completely, just cut back. I took a couple days off of running to let my hips and legs recoup. I was walking very gingerly for a couple days after. It's best to take the entire week off of running after a marathon to let your muscles heal and build back up. However, I just can't not do anything for an entire week. I started back slowly and built back up to 3-4 miles a day. Since the marathon, my brother and I have completed one longer run. It felt good to go back out there for a long run, but I can tell I am still exhausted from the marathon and all the training. I'm staying consist running 5-6 days a week with shorter distances, but pushing myself to run harder. I've made my strength training routine harder as well. When training for the marathon, I wasn't lifting as heavy since I wanted to keep my muscles fresh, but also wanted to make them strong to help with speed. Now since my running isn't as heavy, lifting weights heavier is ideal to help keep my muscles strong so when I do go back to marathon training I am ready! After running a race, this is a good time to slowly build your endurance back up to a nice base level. Your runs during the week should range 3-4 days running 3-5 miles a day. Then on the weekends adding back in one long run ranging between 6-10 miles. It all depends on your level of fitness and your future goals. Remember, if you stop running all together the day you start back it will feel like the first day you started running. You know how hard it is to work to build up your distance, but's it's just as easy to lose all your hard work if you don't train the body to remember what you have already done. Just because you finish a race, DON'T stop exercising. Start training for a new one! 

Savannah Marathon 2011 Finishers! 

Next Marathon?!

Since I wasn't 100% pleased with Savannah, I have already decided on the next marathon I will complete: Hello Chicago Marathon 2012! There is no question about it, i'm doing it! After much research, there are countless positive feedback regarding this race. It's a Boston Qualifier and considered a "fast" course. I am excited to run a race where a city embraces marathoning! I'll complete another half and a couple 10ks in between, but this time i'm going to reach my goal! I trained hard for the last marathon, i'm going to train harder for this one. I will qualify for Boston. It's my ultimate goal. Just once is all I want! 

Happy Holidays!

Merry Christmas 2011

It's my favorite time of year! My cousin recently got married in NOLA a few weeks ago! I am so happy for her, it was a beautiful wedding. While everyone was in town, the Bergerons had a pre-Thanksgiving lunch. It was so nice to have most of the family together for once. I love the holidays and everything about it! However, this year won't be the same as the previous years. Thanksgiving was bitter sweet. This year my oldest brother and sister in law were in town for the holiday. It was nice to have the them here, but Christmas won't be the same without them. My best friend, of all my life, moved away the Saturday after Thanksgiving. I spent most of my the holiday embracing our last days together in the city, while trying to spend time with my family, and working the entire holiday. It was an emotional shipwreck for me. I'm thankful for all the friends, family, and love I have in my life, but deeply sadden to have my best of best friends move away. We are such best friends that if there were a contest for the "Best of Best Friends", we would win, hands down. ;-) Growing up is hard to do. This past week I have used exercise as a great outlet to suppress the sadness. It's time to be happy! I miss him so much, but no matter what he is always here and only a phone call away! Don't let depression, stress, or sadness bring you down during the season! Life is tough, but you have to put yourself and health first! Don't talk yourself out of exercising, nor eat/drink your emotions. Happiness is the greatest medicine! Always smile, you never know, it may make someone's day!

Me and My Bestie

A Very Bergeron Wedding!

Exhasted after Christmas decorating

Holiday Lagniappe:

This is the time of year where people overeat and gain some extra LBs. Holiday foods may be delicious, but are detrimental to our waistlines. They are filled with tons of empty calories and fat! This year I challenge you to take your favorite holiday dish/drink and make it healthy! Yes, that means cutting out the heavy cream, sugar, cheese, etc! You may be surprised how good you can make a dish with healthy options! Take your healthy recipe and post it on to RR (Runner's Roux). Don't worry, if you feel stuck, I will be posting healthy recipes for the holiday just for you and your hips! :-) 

Training Songs: What better way to get into the holiday season than to jam out to some Christmas songs while working out!?! Can't workout to Christmas songs? Don't worry, I've added some "everyday" music! Enjoy!

1. Good Feeling- Flo Rida

2. Hangover- Taio Cruz ft. Flo Rida 

3. Tonight Is The Night- Outasight

4. Oh Santa!- Mariah Carey 

5. Jingle Bell Rock- Elvis Presley 

6. Christmas Song- DMB 

Happy Running, 

Jayme Bergeron, BS

ACSM Health Fitness Specialist 

"Life's Too Short To Even Care At All"

T- Minus 12 days till my second full marathon in Savannah! This time around, training has been tough for me. I have been following a harder training regimen with a spontaneous schedule. I have a hard time coping with the idea of detouring off the original training plan to suit my schedule. I see a guide to follow, and I tell myself I must follow the guide to a T. However, through all my studies of exercise and adaption, I know not everyone is the same and extra rest is absolutely acceptable. Remember a training guide is simply a guide. It's the base to your training. It's not your life and don't captivate yourself in the technicalities. The closer a race gets, the more fatigued and exhausted you become. That's a sign you may be close to over-training and it's time to start your tapering. The last 4, or so, months you have worked your butt off training for the race, and there is no need to risk injury at this point. Tapering is the time all runners look forward to during training. It's the break in training that feels like it couldn't have come at a better time! Your weekly mileage decreases steadily but drastically. It may be difficult at first to take the must needed rest. You go from being always active to moderately active. Some runners feel like they are doing something wrong and a little "bum like". Enjoy the rest because your body needs it. The idea is to let your body rest before the race. When race day comes around you will feel fresh, rejuvenated, and ready to run those 26.2 miles! During this time, focus on moderate exercise, good nutrition, and hydration! You won't be eating a much as you were when running 40 miles a week, so don't over eat! Staying hydrated is key to running your best race! Always have water with you throughout the day. Remember to relax and get excited to showcase all your hard work in the next couple weeks! Happy Tapering!

Battle womb of a 20 miler

Battle womb #2 from a 20 miler

                               

Training Exercise: Foam Rolling. Foam rolling is a great way to increase blood flow to all your muscles. It may feel a little uncomfortable the first time rolling because tightness that hasn't been worked out in your muscles. The breaking of the muscle fascia (the connective tissue that is on top of the muscles) mimics the feeling of a deep tissue massage. Breaking the fascia helps increase blood flow to the muscles, reduces soreness/tightness, and may increase flexibility. Try foam rolling before and after a workout and/or hard run. You will feel better and will have a new addiction. 

Basic Foam Rolling:

• Pick a muscle you want to roll. You can roll your upper back, shoulders, hamstrings, quadriceps, IT band, and even your calves. 
• We will use your hamstrings as the example: While sitting on the floor, place the foam roller under on of your legs while your hamstrings are rested on the roller. 
• Lift your hips off the ground, using your hands to support you. One leg will be on the roller. 
• Now walk your leg up and down the roller with your hands behind you. As you roll you will feel the tissue breaking up in your hamstrings. 
• Roll until you feel it is acceptable. Then switch legs and then muscles. 

Hamstring Foal Rolling Position

*You can also use a tennis ball or golf ball to break up the muscle fascia as well. Instead of rolling on the ball you will apply pressure on the ball in your hand and move it up and down, as you would with foam rolling. 

Training Tip: Rest is just as important to training as the actual running. It allows your body to recover from the constant pounding and stress you have applied on your muscles and bones weekly. The impact of running (or working out) breaks down muscles fibers in order to build the muscles up and make stronger. The rest period is when the muscle fibers build back up in strength. If rest is never taken, then the muscles remain in a stage of fatigue and more harm can be caused than good. Depending on your training regimen your tapering period may be longer or shorter than others. It's all based on an individual basis. You know your body best, so if you feel like you need an extra day of rest, take it. If you feel like you need an extra week of tapering before the race, take it. 

Training Songs: Many people ask me what gets me through 20 miles and all those long runs?! My answer: Good tunes within numerous genres! You need the ups and downs!  Enjoy!

1. Cough Syrup- Young The Giant 

2. Dedication of My Ex- Lloyd ft. Andre 3000

3. Slow Down Baby- Christina Aguilera 

4. Sound of Freedom- Bob Sinclair

5. Sexy and I Know It- LMFAO 

RR (Runner's Roux) Lagniappe: Healthy eating is just as important as exercise! On that note, I competed in the Southeastern regional Aetna Healthy Food Fight competition at Taste of Atlanta. I cooked my delicious and healthy Pumpkin Butternut Squash Chili with Turkey. It's a very hearty, healthy, and Fall comfort dish! It was my first time in a cooking competition, and I had a blast cooking for the judges, head chef, and festival-goers! Remember a healthy person makes a happy person! :-) 

Ready to be judged!

Happy Running, 

Jayme Bergeron, BS

ACSM Health Fitness Specialist 

"Awe, Baby, Those Are Such Great Shoes"

Morning Sunrise at Silver Comet Trail 

Today marked the end of week 13 of Marathon training! Weeks 11-15 are the toughest of a marathon training regimen. Weekly runs increase, long runs are at the peak, and total mileage is at it's highest. This is my second week running a total of 40 miles in one week. My body feels better than it did last week, but since my long run this week was 20 miles, I'm feeling a little ginger today. This may be the hardest part of training, but it's defiantly my favorite. This is the time when you really get to know yourself, your limits, your degree of self discipline, and how far/hard you can push your body. It makes you a stronger person mentally, physically, and a test of your overall endurance (Yes, I know that's part of physical- just go with me). Just know when you come to this part of your training, everyone feels the same way you do! It's tough to get out of bed and think of running 20 miles. It can be daunting and discouraging. Don't think of it that way. Get dressed like you would for any other run. It is just another run, right?! Follow your normal routine, but make sure you pack all your goodies the night before. This way you aren't overwhelmed with too much to do right before you head out the door. Next get out on the road/trail and start your run. Break it up into segments. I think of it as two 10 milers. Focusing on the now is key. Don't stress yourself out while running because your trying to wrap your brain around the idea of 20 miles. No, focus your mind on the first part. Once you get half way all you have to do is make it back home or to the car. It's down hill from there. The first half of the run is the easiest. This is the time to find what pace is comfortable, work on your breathing, work out any kinks, and enjoy the scenery. When you reach the turn around point, don't think of it as "I have to do that all over again!?!". Instead break that 10 miler down into two 5 milers! You just ran 10 miles, at that moment you know you can run another 5 miles! The concept is to keep your mind focused and fresh. It keeps all negative thoughts away. Then once you reach that 5 miles, all you have remaining is the last 5 miles. Remind yourself you just ran 15 miles, what is another 5?! Also, using landmarks to break your run down into segments is another training tool. It's just like the mileage idea, however, you're telling yourself "Ok, run to the blah blah blah and then after that is blah blah blah". I also use landmarks in edition to the mileage idea. The good thing about running is that each route is broken into pieces. It's rarely ever one continuous stretch. Trails are separated by crosswalks and running a street route you normally make numerous turns onto different road. This way you can tell yourself to just make it to the end of this stretch... then once you get there you realize you DO still have energy and keep going telling yourself to make it to the next. Once you finish your long run, you will feel accomplished and refreshed! You may have an urge to fist pump, Jersey Shore style. I did! Oh yea, it happened! Good luck and have fun!

So, 20 miles is a long way. That's roughly 3 hours of continuous running that allows you a lot, A LOT, of time to think. Here are some of my thoughts from today's 20 miler. Remember these are my thoughts...You'll enjoy, promise ;-)

• I'm so glad I grabbed that long sleeves running shirt!
• Where is everyone?! It must be too cold for people! 
• I'm never going to make it to 4 miles, ugh. I truly do hate the first 4 miles! 
• Awe, old people! So cute wrapped up in their full blown winter gear, sipping coffee, and wishing me a Good Morning. Glad I can read lips.
• Coffee, I could use some! 
• I love the falling leaves and pine straw on the ground! Who doesn't love Fall?! Oh, right, Ross! 
• Someone's burning firewood, love it! I wonder if they have coffee?! 
• WTF just hit me in the head?! 
• Where the hell did that rock come from? 
• I need to remember to tell Jesse we are considered "Irish Twins". I thought that was only if you're a year apart, but my client said 'close enough'... Why is it called "Irish Twins"? Is that because Irish people have lots of babies? 
• Ah, another 'Road Kill'... Damn it, I was going to keep track of my 'road kills'!
• I love this runner in front of me! He has an awesome pace.... I accept this cat and mouse game you've created without knowing, mister! 
• Where am I?! I feel like I'm in Arkansas with no civilization... It went from city to country too quickly... And there's a cow, WTF?!
• I wonder if anyone has ran all the way to Alabama on this trail? No, that's crazy..... Why, thanks Powder Springs for welcoming me to your city! 
• This guy in front of me rocks! I really don't want to lose him, but I have to turn around.... Creeeeepy, he's turning around at the same spot... YAY
• He would have water with him!.... why doesn't this trail have water on it?!... I'm gonna write the board... Yea, no I'm not... 
• What if I was famous, would people know it's me running?! I wonder if I've passed a famous person, like Luda?... Nevermind, he doesn't run...
• What little man?! The beats just take over Playin' wit my not-so-distant- cousins from the A-T-L. Aaah! Back in the mud I've been in....
• What's wrong with this guy?! Oh he's cramping...ho hum, time to pass. Adios awesome pacer, thanks for the past 11 miles... 
• Ouch! Really, shirt?! Well, people will now know I was wearing a V-neck!
• Awesome, I feel the blister on my foot coming back! 
• I wonder if I knock on someone's door if they would give me water... I really just considered that?! 
• Glad I put some Rod Stewart on here... Mom would be proud.... Momma's birthday is next week.... hmmm.... 
• Beer and coffee really are the best cures for a long run... Why? You want to hydrate and those do neither... eh, who cares. I love them both! 
• I really hate birds and why is that bird flying so low?! Get away... ahh!
• Savannah is only 30ish days away! OMG! I wonder if Ross and Mackenzie would wear Atl Bergeron Curb Crew shirts... Nah, Ross will laugh in my face...
• Home stretch.... I'm gonna fist pump it out when I stop! 20 miles deserves a Jersey Shore style fist pump! 

Training Exercise- Bosu Dead Bugs! Dead bugs with the stability ball already feel great on the core, but adding the Bosu ball makes it even more challenging, adding in an instability component. To preform: 

BOSU Dead Bugs:

• Place the bosu DSU (dome side up) in an area with lots of room around it. 
• Lay down on the bosu with you back on the top. You may have to readjust a couple of times before you feel stable for the most part. Key: Your lower back will be the part mostly on top of the bosu, right about your glutes.
• While lying back on the bosu, keep your chin up allowing your neck to be in a neutral position, and bring your knees up towards your chest. You will look like a dead bug. 
• Now, straighten opposite leg and opposite arm. You're going to feel a lot of instability, but you are using your core to keep your body balanced on the bosu. 
• Bring both arms back in to the starting position, and release the other arm and leg. 
• Repeat for 20-30 reps depending on your fitness level. 
• For extreme athletes add the stability ball back into the exercise between your knees and hands. Remember to keep pressure on the ball. NOTE: I have not attempted the exercise with the ball because it's already tough on the bosu, so you are at your own risk! 

Training Songs: Knowing I was going to run 20 miles, I added some new and old songs onto my playlist to have a wide variety! Here are a few! Enjoy! 

1. Y. U. Mad- Birdman ft. Nicki Minaj & Lil Wayne

2. At Or With Me- Jack Johnson 

3. Maggie May- Rod Stewart

4. Give A Little More- Maroon 5

5. Don't Stop Till You Get Enough- Michael Jackson 

Training Lagniappe:  You may wonder what someone eats after 20 miles. Well, since you have exhausted your energy sources you need a good balance between protein, carbs, and minerals. I had lots of water, a protein shake, banana, and whole wheat saltines with natural PB. I had an OJ with me to get some sugar carbs back in me, but I couldn't stomach it, so I decided not to give it a try. The serving of potassium and magnesium in a banana helps to prevent/reduce cramping. It's a runner's best friend from the fruit family. The whole wheat saltines and natural PB were a good balance of carbs and protein. It's easy to stomach, fills you up after eating everything else, and really did make me feel better. Everyone is different, but those were my choices... Now time for more food! :-)

My goodies after 20 miles!

Happy Running, 

Jayme Bergeron, BS

ACSM Health Fitness Specialist 

"Dancing- Dancing- Dancing In The Dark"

Silver Comet Trailhead- Symrna, GA

Since marathon training has started, I haven't done as much blogging through my journey as I had wanted to for numerous reasons. Since moving to Atlanta, I can't do my long runs at the Big Creek Greenway like before (unless home). So, I've been running at the Silver Comet Trail. It's absolutely a nice trail weaving through the outskirts of the city, but it's no Greenway. This time around has definitely been tougher, mentally and physically, than the first time. Training alone takes a startling amount of self discipline that others don't understand unless they have experienced themselves. The degree of mental fatigue multiplies than when training with others. You have no one there to push you, encourage you, judge you, or drag you to the end. It's all about you. When you train for an event and flirt with a distance you have never/ rarely met, it's easy to point out all the negative aspects of the run. It's easier to quit than to push your body to a pain you've never felt before. Just remember you are stronger than you give yourself credit for. No one realizes their true capability, even when pushing themselves past grounds they have never reached before. You are always capable of more! Every new ache, every new mile builds a  piece of tolerance that will push you through the next moment of doubt you encounter. Stay positive when training alone. Think about the outcome. When you cross the finish line you will be overwhelmed with a sense of accomplishment you've never felt before, no matter how many races you have ran. Training alone- your accomplishment will be that much more sweeter.

Training Exercise: Agility Wood Choppers. With my job, I am always learning/creating new exercises. One new exercise I have recently learned for a good core/ cardio workout is Agility Wood Choppers. It's just a high tempo version of a regular wood chopper.

Agility Wood Choppers:

• Safely secure a resistance band to a post or wall lower than eye level. 
• Grab the band with a firm grip and step away from the base where you feel a point of resistance. 
• Turn to the side so the band will be moving across the body. 
• Starting in an athletic squatted position then quickly move the band across the body while the arms are straight. You will be moving the band from your side, across your body, and ending across your body above your shoulders while your arms are full extended. 
• As you return to the starting position, you while jump in the athletic position turning your body 180 degrees (you are now facing the opposite side) repeating the same "chopping" motion. 
• You will repeat the motion 15-20 times or 30-45 seconds. Remember your motion is quick and rapid. 

Training Tip: As your mileage increases you will begin to feel new aches, pains, blisters, abrasions, chaffing, etc. Humidity and duration of your exercises plays a key in how your body reacts. Checking the weather before a run, especially a long run, is always important. Don't just glance at the current temperature. Inspect how the temperature will rise/drop, chance of rain, and the humidity. Apply band aids, cream, and/or take an anti-inflammatory if necessary. When going for a long run (over an hour) you are adding excess pounding and stress to your muscles/bones resulting sometimes in uncomfortable aches and pains. Treat properly before, during, and after your runs. You will be happy you did so later on. 

Blistered foot from tip to base of toes. Band aids are runner's best friend!

Training Songs: I haven't really discovered any new songs lately. Just a few. Here are some new and old songs on my current training playlist. Enjoy! 

1.  In The Dark- Dev

2. Hey Mama- Mat Kearney 

3. Paradise- Coldplay 

4. Give It To You- Eve ft. Sean Paul 

5. Footsteps- Nelo

Training Lagniappe: The marathon is getting close. Really close. This is always a bittersweet time for me. I love that the race is close, but the intensity of training is at it's peak. I've logged 41 miles this week. My body is sore, blistered, and achy. It's a love hate feeling. Even though i'm at the hardest part of training, the Fall weather makes it much more tolerable. Falling leaves, changing colors, and crisp air will make anything better! Savannah is right around the corner! Yikes!

Happy Running, 

Jayme Bergeron, BS

ACSM Health Fitness Specialist 

"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

What If Everyone Ran At The Same Exact Moment?!

Mark your calendars: November 7, 2010 is World Run Day! World Run Day is a global event in the efforts to bring the world together as a healthy unit! Many cities around the world host events to bring the community together to help promote the importance of health and fitness. Not a runner? Not a problem... not an excuse... the event is meant to get people moving! Grab some friends, family members, coworkers, or even those furry friends and just go for a long walk or run! Find a new route to explore. It's one day of your life that can change the rest of your life (yep, I'm one of those people... dorky, I know!). Health and fitness is an important aspect of life and there is no excuse not to delegate time to your health and well being. Think of what is important in your life, ie children, grandkids, your spouse, best friend, dog, etc and think about how much you will miss out in their life if you don't take care of yourself. Mental health doesn't exist without physical health, vice versa. I'm not asking everyone to be a marathon runner, just to take care of yourself. Once you add some type of physical activity into your routine it will become a habit. You will begin to feel sick if you miss a day! On November 7, 2010 lace up those sneakers and get moving!

Training Exercise: High Intensity Ab and Cardio Workout Days. Majority of people want to burn fat off those unwanted areas. Strength training and cardio are the key ingredients. Adding at least one day dedicated to abs and cardio can help aid in the process. The idea is to preform 8-12 ab/cardio combination exercises in a circuit style workout to keep your heart rate elevated resulting in burning more calories. This can be as tough as you make it. You can choose exercises that can be done at home and/or with just body weight. Therefore, there is no excuse not push yourself to do a hardcore workout if you don't belong to a fitness facility, or don't have time one day to make it to the gym.

Sample Ab/Cardio Workout:

• Step-Ups
• Stability Ball Crunches
• Skaters
• Side Planks
• Stability Ball Rollouts
• Stability Ball/ Plank Knee Tucks
• Walking Lunges
• Jumping Squats
• Reverse Crunches
• Mountain Climbers

*Preform the exercises for X amount of time (ie- 30-45 seconds) or for reps (ie- 15-25 reps) for 3 sets. The idea is to complete all the exercises before taking a break. However, remember there is always ways to modify and progress each exercise. Preform at your own pace. If you need to take a break before the set is over, do so.

Training Tip: Remember to stay hydrated! Since the season is changing people seem to drink less water since it isn't so hot outside! Remember to drink water through out the day, even if you're not thirsty. Once you feel thirsty, you are already dehydrated. You may hear people say this all the time, but it is an important part of exercise and every day living. Dehydration can result in fatigue, dizziness, quick muscle failure, cramps, etc. Safe tip is for every cup of coffee (or caffeinated/sugary drink) drink 2 cups of water to compensate.

Training Songs: I haven't done my homework for the past few weeks. I have a few newbies (Thanks to Ross and Jesse), but have included some oldies that I just love! Enjoy!

1. Freakum Dress- Beyonce

2. Bridge Over Troubled Water- Glee Version

3. Say Goodbye- DMB

4. This Is How A Heart Breaks- Rob Thomas

5. Rump Shaker- Teddy Riley Remix

Training Lagniappe: The Rock and Roll Marathon Series is coming to Savannah, Georgia! November 5, 2011! Finally! I've been wanting to take a vacation to Savannah and this is the perfect reason why! Make your calendars!

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist