Summer Running, Had Me A Blast...

I'm Baaaccckkk! After my long hiatus due to computer problems, i'm back and ready to blog. I've been itching to blog with so much to say and now that I can I have nothing to say! :-) No worries, it will all come rushing back to me. I have so many thoughts, tips, and ideas that I just don't know where to start! So I will just provide you with a collection of my random thoughts at the moment. Think of it as, I'm just easing you back into my nerdy-ness of running...

• First, I ran my personal best at the Peachtree. It was exciting. My new goal is to run the 13.1 half in 1:45 or under.
• This Georgia Heat Wave is absolutely killing me! It's bringing me down and putting a huge damper on my running. I mean, I'm not opposed to sweating or anything, but looking like I just jumped in Lake Lanier and then rolled around in the dirt after an "easy run" is a little much, Georgia!
• Why are people running in long sleeves?! FYI, it's not going to expedite your "weight loss journey", I promise. Maybe more like your heat stroke journey....
• I love getting in a good 4-5 miler all before the sun comes up, but it's starting to get old... I would like a nice afternoon run with a cool breeze... Fall, where are you?! Hurry up!
• I'm excited that many people I know are running the Atlanta 13.1. Is that sad it excites me?
• I've discovered "cool showers" are the best thing after a hot run! I'm not a bath person, much less a cold bath person. So, cool showers are prefect. I mean, really. It feels amazing.
• People write outrageous things in wet cement. Some sweet and some inappropriate.
• The kids during church summer camps on Peachtree Road always cheered passing runners. It was cute, and encouraging. I mean, I couldn't stop short in front of them. Oh, how those little 8 year olds had so much power over me.
• I've spent a lot of time lately baking and cooking, but with a healthy twist. I want to open up a bakery using all natural/healthy ingredients, it's a little ambitious... But I love food and exercise so i'm determined to find a guiltless balance and share it with the world :-). I'll soon provide pictures and recipes!
• I'm ready for the 13.1 half, to run another marathon, and to get myself to fully commit to running a 50 miler...

Training Exercise: Lunge to Curl. This is one of my new favorite exercises. Everyone already knows that lunges are a GREAT full body work out. Now adding a curl will increase endurance, upper body strength, and calories burned. It's simple, as you lunge curl the dumbbells in your arms. Think of it as one motion, one unit. Do this with a forward lunge and a reverse lunge. This way you ensure to work both your quadriceps and hamstrings.

Training Tip: I already said it, but i'm going to say it again. Cold Showers! It's like heaven on earth during this heat wave. It also helps to relax your muscles and prevent cramping. I don't recommended ice cold showers, unless you are courageous, but just in between hot and cold... And no, I don't mean warm showers.

Training Songs: I've finally updated my iPod since my computer was being worked on. I'm so happy to have new jams to run to! I'm all over the map, so ENJOY!

1. Audience- Cold War Kids

2. One- Yeasayer

3. Naive- The Kooks

4. 10 Dollar- MIA

5. Fuck You Very Much- Lily Allen

6. L.E.S. Artistes- Santogold

7. Gold Lion- Yeah Yeah Yeahs

8. Pocketbook- Jennifer Hudson ft. Ludacris

9. You Are The Best Thing- Ray LaMontagne

10. Better Together- Jack Johnson

Happy Running,

Jayme Bergeron, BS
ACSM Health Fitness Specialist

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

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!)

BS Runner

Well, I have been MIA for a few weeks and honestly haven't done much research on running. I promise that will change now that I have finally GRADUATED and will have more time to invest in my dorkiness of running and research on running. For now I will provide you with my running lagniappe thoughts for the past few weeks!

Running Lagniappe (a little something extra):

• What is your favorite time to run and why? I love early morning runs. By early morning I mean 5:30/ 6ish. It's refreshing to wake up before most people, knock out 4-6 miles, and run as the sun comes up. Well, mostly because it is 10-20 degrees cooler than the afternoon and less cars to dodge. BUT I still love it.
• What is your preferred distance of running? Short, middle, or long? My favorite is middle distance because it allows you to get a good 4-8 miles in, less time set aside for running, and you can run harder and faster. Don't get me wrong, I love long distance for many reasons. But middle distance running helps you prepare for the longer distances and aids in running those long runs faster. It's easier to increase your pace during middle distance and still have the feel of a "longer" run.
• Sweat are contacts worse enemy. As it's getting hotter in Atlanta, more sweat falls into my eyes! Sunglasses help, but my sweat somehow finds a way to still creep into my eyes. If you see some woman at 5:30 am running kind of "drunk" around Buckhead, it's just me without my contacts in. Don't worry. I just don't want burning eyes.
• Why do some people run in cargo shorts and long sleeves in 80 degree weather?! Ok, i'll forgive you because at least you're being active, but run in a straight line! Share the side walk.
• Don't honk your horn at runners. You don't know me, I don't want to talk to you, and now my heart rate has increased 20 bpm above my heart rate max. Thanks. Much appreciated.
• It's hot and sticky in Atlanta. Band aids don't stick. Maybe it's time to suck it up and buy "Bodyglide".
• My runner's tan is back. Well, it never went away. Too bad there isn't a clear sports bra that just covers the privates. Yea, I said privates.
• No I didn't paint my toenail. Bruised toenails and bloody heals = typical runner's feet. Very attractive in my summer flip flops.
• June 2 is National Running Day! Go for a run or even a walk! Just be active!

Training Songs of the Week: I used to not like John Mayer, but his new CD has grown on me. Enjoy!

1. Who Says- John Mayer

2. Prefectly Lonely- John Mayer

3. Airplanes- B.o.B. ft. Hayley Williams & Eminem

4. Life, Love, & Laughter- Donavon Frankenreiter

5. Sledgehammer- DMB

Upcoming Races:

Thanks to Jesse I use dailymile in addition to my Nike+. It's like Facebook for exercising! Join. Join. Join. It's fun and addicting! ... Ok, so my point is now my upcoming events are added on the side of my blog per dailymile! :-)

Happy Running,

Jayme Bergeron, BS

ACSM Certified Health Fitness Specialist

(I couldn't resist!)

I'm Nuts About You, Food!

I have come to realize that not only am I an exercise dork, but i'm developing into a nutrition dork. Well, it makes sense. Exercise is to nutrition as a pea is to a pod. You can have an awesome workout, but if you don't compensate it with good nutrition it's all a waste. After running 10 miles and then having a Big Mac with a large fry and a Diet Coke defeats the purpose of the exercise. We all know that. So what is a good post run/exercise meal? Depending on the intensity/ duration meals can be tweaked. Running a marathon compared to an intense strength training exercise, energy needs will be a little different. However, in general you want a combination of good carbohydrates, protein, and a little fat (the good type of fat, not the Big Mac fat). The goal is to refuel your energy back to "normal" and not stay in the deficit you created with the workout. Staying in an energy deficit increases an insulin response resulting in slowing your metabolic rate (metabolism), using energy from your muscles to fuel your brain causing muscle loss, and an increase in fat can result from the deficit. Basically, you have to eat to lose weight and stay fit.

Examples of Good Carbohydrates:

1. Brown Rice

2. Beans

3. Whole Wheat Bread

4. Whole Wheat Pasta Noodles

5. Variety of Fruits

Examples of Good Protein:

1. Turkey Meat

2. Greek Yogurt

3. Fish

4. Grains

5. Beans/ Soybeans/ Peas/ Lentils

Examples of Good Fats:

1. Avocados

2. Varieties of Nuts

3. Omega 3/6 (Fish Oil)

4. Pumpkin Seeds

5. Salmon

Remember using anything in excessive amounts doesn't mean it is better. Just because something is good doesn't mean more must be better for you. You can gain weight just as easily off abusing healthier foods. Our bodies are energy first systems. It will take what it needs to compensate for the deficit and then use the nutrients for its purpose. Example: Protein plays a role in muscle repair. If you consume more protein than carbohydrates after a workout your body will use the protein for energy before using it to rebuild muscle. You will want a little more carbohydrates so you body using the carbohydrates first for energy and then use the protein to rebuild muscle. Also, remember skipping meals keeps your body in an energy deficit. Conclusion: Smart consumption is key.

Training Exercise: I love ab exercises, especially since Summer is approaching! I'll say it again, having a good core is key to avoiding problems such as back and hamstring injuries.

Examples of Core Exercises:

1. Planks- Front planks, side planks, side planks while lifting arm and/or leg up in the air, side planks with weight, planks on the stability ball, or plank on the stability ball and lift on foot off the ground.

2. Limited Rotations

3. Stability Ball Rollouts/ Circles

4. Figure 8's with a Kettlebell

5. Kettlebell Swings

Here is a good article explaining why crunches aren't ideal for core exercise. Basically, the repetitive grind of the crunch harms our spines: The Man Who Wants To Kill Crunches.

Training Tip: When a storm is brewing the humidity rises! Yea, my morning 10 miler consisted of an overcast sky, high humidity, and skin abrasions. My tip: With high humidity comes skin abrasions from clothes rubbing on your skin or skin on skin, so use lube. That sounds dirty, hehe. ;)

Training Songs: I'm about to graduate college and it made me think: What songs were popular when I graduated high school? It seems like such a long time ago, I'm getting old. Here are some of the top 100 from 2005. Enjoy!

1. Over and Over- Nelly ft. Tim McGraw

2. Drop It Like It's Hot- Snoop Dogg

3. Sugar- Trick Daddy ft. Ludacris and Cee-Lo

4. Laffy Taffy- D4L

5. Disco Inferno- Nelly

6. Wait (The Whisper Song)- Ying Yang Twins

7. Stay Fly- Three 6 Mafia

8. Soldier- Destiny's Child

9. Get Right- Jennifer Lopez

10. My Humps- The Black Eyed Peas

Upcoming Events:

Countdown to the Northeast Warrior Dash:

21/ 22 Days (May 22, 2010 and May 23, 2010)

Countdown to the AJC Peachtree Road Race:

64 Days (July 4, 2010)

Happy Running,
Jayme

"Do It For The Babies!"

All runners/athletes want to increase their speed. The faster you go the better your performance will be. Well, there are numerous ways to increase your speed such as hills, mile repeats, interval running, or even strength training. Well, I have a new theory: running during rush hour. When running during rush hour there are cars everywhere, right? They are all trying to turn onto the main road or turning onto the side roads. Crossing crosswalks can be very awkward for runners mostly because motorist make it that way. Although, you have the walk symbol the driver wants to try to squeeze into the tiniest opening so he doesn't have to sit at the red light any more. Well, he decides to pull out into traffic as you are crossing and he then does the stop-go jerk with his car because he is now flustered. So, to save your life you speed up to get to the other side. Example number two is while running with that traffic you will pass the same car a couple of times as he gets stuck at red lights and you keep going then he catches back up with a green light. Okay, so I hate running next to cars that are gliding at the same speed as I am. It is very awkward for everyone around. Like, should I look over and say hey or give a high five? I mean, there is no need to ride right next to me. I get this urge to speed up and pretend like it never happened. To conclude my theory of running in traffic, just speed up. Speeding up while running in traffic helps to save your life from road rage motorist as well as save the awkwardness for everyone while some motorist feel the need to glide at the same speed you are running. I guess you could say it's a form of intervals. Traffic intervals. Each time you approach a crosswalk speed up for about 20 seconds and then slow down back to your normal pace. You can also do intervals between traffic lights, as long as they are close. Sprint in between every other traffic light. This way you won't be stuck running next to the "gliders." It's interval running with a twist. Needless to say, it will help increase your speed. Increasing speed increases performance. Now go play in traffic. :)

As many know, Earth Day is April 22, 2010. So in honor of the day there has been many earth friendly events around Atlanta this weekend. Today was the Inaugural Dow Live Earth Run For Water. The race consisted of running 3.7 miles around downtown to mimic the distance women and children walk daily to obtain water. The global event took place in more than 40 cities worldwide. One of the two signs I saw on the route was "Do It For The Babies!" Congrats to everyone who participated in the race. Atlanta did it big with hosting Rob Thomas as the post race performance. Awe, you best know we had front row. It made running for water more enjoyable. Remember, Earth Day is Thursday, but everyone should be earth friendly every day!

Training Exercise: Abs. Avoiding "bending" or "crunching" type movements for ab work will help decrease related back injuries. Keeping the abdominal muscles stationary will contract and "work" the muscles while there is no pressure on your back.

Progression of Ab work:

• Plank on the ground. Hold the plank position while you are on your knees and elbows. If there is pain in your lower back just lift your butt up a tad.
• Side plank.
• Side plank with a leg/ arm up in the air.
• Side plank with a leg/ arm up in the air while holding a weight. Don't try to weigh yourself down. The weight is to add more tension to the hold.
• Plank on the stability ball. The movement will be like doing a plank on the ground, but your elbows will be on the stability ball. Don't rest your chest on the ball.
• Plank on the stability ball with roll outs. You will do the same thing, but roll the ball out and back in with your elbows.
• Pike ups. Pike ups are done on the ground starting in push up position. Have something under your feet that will allow you to slide on the surface. You will keep your legs straight and slide them in as close to your chest as you can. The end position will look similar to a jack knife, but reversed.
• Pike ups on the stability ball. This is more of an advance movement. You will have the tops of your feet on top of the ball instead of the ground. You will then do the same movement as a regular pike up, but now you have to stabilize the ball.

Hold planks for 30-45 seconds for 3 sets. Roll outs or pike ups can be done for a count of 20-30 for 3-5 sets. Remember, you can always tweak the reps/sets to what fits you best.

Training Tip: Have fun! Remember to have fun with your exercises and runs! Once it starts to feel like a chore you are more likely to feel burnt out and tired of exercising. Mix up your runs with changing the distance you run, the route you run, or even change up your workouts. Add a different type of exercise to your workout, go for a swim, or a bike ride instead of a run. Have variety and keep it fun!

Training Songs: In honor of Rob Thomas's performance in Atlanta this morning I have included part of his set list! Enjoy! :)

1. Someday

2. Her Diamonds

3. 3 A.M.

4. This Is How A Heart Breaks

5. Getting Late

Upcoming Events:

Countdown to the Atlanta Live DOW Run For Water:

0 Days (April 18, 2010)

Countdown to the Northeast Warrior Dash:

34/ 35 Days (May 22, 2010 and May 23, 2010)

Countdown to the AJC Peachtree Road Race:

July 4, 2010

Happy Running,

Jayme

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.