"My World Is Full Of Loveliness"

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

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

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

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

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

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

*Adapted from Active.com

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

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

1. Party Rock Anthem- LMFAO

2. Heart Skips A Beat- Lenka

3. Super Bass- Nicki Minaj

4. Keep Your Head Up- Andy Grammar

5. Beautiful People- Chris Brown ft. Benny Benassi

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

Me Jumping over fire!

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

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

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

"Between Two Lungs... My Running Feet Could Fly"

There is a reason for everything we do in life, including running. Some people run to blow off steam, others because they find enjoyment out of it, some "because they have to", or sometimes for a good cause. There are a million reasons people run, but I honestly don't think anybody runs for the same reason. They may be similar, but there is always a personal reason (even if kept hidden inside them) a person runs. I have always used running as an outlet from the rest of the world. I use it as "me time" and to get things off my chest. Some of my best thinking comes from my runs, especially long runs. It allows me to analyze situations and weigh all my options before making an irrational decision. After my runs, I feel refreshed and clear minded.

Running is one of the simplest and purest forms of exercise. It requires moving one foot in front of the other with a little speed and power behind it, but a lot of self discipline is expected. It's a test of how hard you can push yourself, and how much "pain" you can endure. My point is, running is something a lot of people take for granted. It's a simple movement any healthy, non sick, person can do. But why don't more people run? So many people complain they want to be in shape, but don't have time/money for a gym. So why don't they run? It's free and it's on their time. My point is, I have a new motivation to run. After my brother got ill, I took a lot of time to think during my runs. Having someone so close to you become severely ill makes you ponder a lot of things in life. It broke my heart to see my brother struggle to just stand up from the couch, much less walk to the kitchen. Each day he becomes stronger and covers more ground in his recovery. He's definatanly a fighter and an inspiration! That brings me to my point: I run because I can. I run for Jason. I took a pledge during one of my runs to not skip out anymore just because I'm tired from work, or whatever my reason may be. I've been wanting to get my weekly mileage back to around 23-30 miles/week. I have no reason not to. For now on, I lace up my shoes and run because other people truly can't. Each mile I cover, I cover for him. In a sense, I feel like it's my way of "helping" him, doing something for him. Once he is fully recovered, I have hopes to persuade him to do a 5k with me because he CAN! After everything he will have gone through, I feel like accomplishing something he doesn't think possible at this time will give him the sense of self accomplishment that is indescribable. That is the reason I love helping people and promoting a healthy lifestyle: making people accomplish goals they never thought possible. The feeling of self satisfaction.

Why do you run? Just think about it.

Training Exercise: Crazy Ivans. I actually ran across this exercise from Nike. It's just a variation of a Russian Twist, but incorporates the "wood chop" motion. It's easy to perform.

Crazy Ivans:

• Start by sitting on the floor with a weighted medicine ball or dumbbell.
• Lean back on your butt slightly bringing your feet off the ground-- You're core will be supporting you for the exercise.
• Start with the MB/DB by one side.
• Twist up to the opposite side as if you are reaching up to the ceiling.
• Then return to the starting position.
• That is 1 rep. Continue for 15-20 reps. Then switch to the other side.
• Complete 3-5 sets.

*Remember keeping your feet slightly off the ground engages your core (stomach, lower back, and hips). Resting your feet = cheating.

Training Tip: It's pollen season, at least in the South! Remember to wear some type of sunglasses and, if possible, don't run with your contacts in if running outside. Remember the wind will whip that yellow residue around and blow into your eyes. Without sunglasses your eyes can become irritated causing a headache. Also, if you wear contacts the pollen can either scratch the contact or stick to it causing more irritation on your eye. Other than that, Spring is swell!

Training Songs: I haven't had much time to download many new songs. I've been in a very Jam Band kind of running mood. It reminds me of Summer and good times! Enjoy!

1. Hope- Jack Johnson

2. The Way I Am- Ingrid Michaelson

3. Cornbread (Live)- DMB

4. Untitled (Live)- O.A.R

5. Little Lion Man- Mumford and Sons

6. No Hands- Waka Flocka Flame ft. Roscoe Dash & Wale

7. Stay The Night- James Blunt

8. E.T.- Katy Perry ft. Kayne West

Training Lagniappe: I, along with almost everyone I know, got a spot in the 2011 AJC Peachtree Road Race for July 4th! YAY...It's almost Warrior Dash time! We did it last year and it is some of the most fun you will have during a race! If you haven't done it, or don't know anything about it you HAVE to check it out! I am determined to beat Ross, again! :-)

On a side note: Here is a picture I took the other night after my run. It was very gloomy day, yet the sun was shinning on the two buildings. I thought it looked pretty :-) I love ATL!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

Special Idiot

• First things first. Warrior Dash = 3.22 miles of muddy greatness! I recommend anyone to do the Warrior Dash or any type of obstacle race of such. Don't let the 3.22 miles intimidate you if you don't run. You are preoccupied by everything else to realize the distance. How often do you get to run through water, climb cargo nets, crawl through mud under barbwire, and jump over fire?! Only downfall, they ran out of Warrior Helmets... I mean, really?! Receiving it in the mail isn't the same. Just saying.

• According to the ACSM (American College of Sports Medicine) American Fitness Index Atlanta ranks as the 15th most fit city. Just another reason why I love Atlanta! There are some good looking people in Atlanta! I mean, I'm not implying I'm one of them or anything ;-)! Georgia overall is ranked high in relation to obesity, but Atlanta alone is a very in shape-fitness-crazy city. When you go on a morning run at around 5:30AM and you see other runners getting their miles in, you know you live in a fit city. Now as a state, lets get fit!

• June 2, 2010 is National Running Day! This is the perfect opportunity for those people who want to start being active and need that push to get out there and do it. You don't have to run, you can simply walk, swim, jog, bike, or anything that makes you move. Get out there and do something. Mark it on your calendar to get some exercise in before, during lunch, or after work. Go with a friend, family member, or a coworker. Also, some cities around the nation hold events just for this occasion. Do it for yourself. Just think, this is the first step to your healthy life!

• Okay, so I am one of those people who likes to see how far I can push my body. How much pain can I inflict on my body through exercise before "hitting the wall"? I've completed a 5k, a 10k, then a half, and finally a marathon. I told myself that the marathon was the furthest I would go. Well, the past month or so I have been contemplating doing a 50 mile Ultra Marathon. Yea, I said 50 miles. Who runs 50 miles for fun? I am about 50% committed right now. If, when, I fully commit I believe I will sign up to complete it next year in Atlanta. I sit here and think to myself "I got this in the bag, just a year of training and I know I can do it." Then I go for a run and I think to myself "What the fuck (sorry, but it's my thought during the 90 degree Atl heat with high humidity around mile 4) am I thinking, 50 miles?!" Then I finish my run, come inside, take a shower, and begin to think. Training for something is never easy. While training for the marathon I thought the same thing. I thought 26.2 miles was impossible and had a hard time training. However, I did it. Training for a distance that you have never completed is scary. You don't know what it will feel like until you do it. The human body is astonishing. It's able to adapt to further distances, or increase in strength, over time with proper training and nutrition. The problem to completing isn't going to be the physical aspect (it will be tortuous, no doubt), but it's going to be the mental battle. After mile 26 I will have complete a marathon and have 1 more marathon to go before being complete with the race. Talk about mind torture. I have no good logical reason for wanting to do this, but simply just to see how far I can push myself. I'm not doing it to raise money for a cause, or for some deep emotional reason, but just the plain fact to see how much pain I can inflict. I'm sick, but isn't every endurance runner? I say now that 50 miles is my cap. No way will I ever be a person who completes a 100 mile ultramarathon. Just wait until I complete 50, I may have a sick and twisted desire to double it and do the 100... I am open to any suggestions, or even a partner to train with. Ross already denied. Furtherest he will go with me is marathon distance. :-). I think it's going to be hard to find a 50 miler running buddy... After doing some research on ultra running I came across this quote by Alan Cabelly: "Any idiot can run a marathon, it takes a special idiot to run an ultramarathon" I want to be a special idiot. It's going to be a long journey, and I will definitely keep you updated.

Training Exercise: Triceps Extensions. I know I am guilty to neglecting my triceps when working out. Being a female I should be all about it since women are known to have saggy arms. That was harsh, I apologize. Let me rephrase: Women typically hold fat in the triceps area and spend less time working out the weak muscle. You need a balance between all muscle groups. You can't only work out your biceps, you need to work your triceps to have a well balance arm and decrease the risk of injury such as muscle strains or shoulder dislocations.

Training Tip: Wear sunscreen if you are going to be out in the sun for a long run for more than 20-30 minutes. I am guilty for not taking my own advice and have a runner's tan to prove it. After the Warrior Dash I noticed how bad of a sports bra tan I have in the back. I say wear sunscreen because I also have a hideous sunburn mark around the straps of my sports bra. I would say it stings a little when changing clothes. You think I have learned my lesson, but no. Don't be stubborned like me, please. Protect your skin from not only the UV rays but also the pain that will just linger along due to the irritation you will inflict on it.

Training Songs: I found my Nelly Furtado CD from years ago and added some to my playlist for old time sake. Enjoy!

1. Man Eater- Nelly Furtado

2. No Hay Igual- Nelly Futado

3. All I Do Is Win- Dj Khaled ft. Ludacris, Rick Ross, Snoop Dogg, & T-Pain

4. Woohoo- Christina Aguilera ft. Nicki Minaj

5. OMG- Usher ft. Will-I-Am

Upcoming Races:

The upcoming races are on the side of my blog via dailymile. I'm going to try to tweak it to have the next race show on the countdown and not the already completed. Anywho.

Next race: Peachtree Road Race on July 4, 2010!

Happy Running,
Jayme Bergeron, BS

ACSM Certified Health Fitness Specialist

(Yea, this will happen for awhile :-) I'm a dork, I know it!)