4:13:19

I ran a marathon? 26.2 miles? Me, really? I sure did, and it was the hardest thing I have ever done in my 23 years of life. Call me crazy, but I'm ready for the next one. People always ask "why" I want to run a marathon. Responding with "I love to run" seems to add to my insanity. I find pleasure out of pushing my body beyond what I know it is capable of doing. Completing a marathon, or even a half marathon, provides a sense of accomplishment that is indescribable. If you train properly, have an overwhelming sense of dedication, and a high threshold for pain I recommend training for a marathon. You won't be disappointed. Just remember it does require A LOT of time and effort.

A Few Memories from ING Marathon- March 21, 2010

Marathon-ing Tips

• Dedicate enough time to complete 20-40 miles a week of running.
• Trim your toenails to help minimize bruising or breaking of your nails.
• Remember the first 3 miles are always tough due to your body adapting to the increase in heart rate, blood pressure, stroke volume, and more dorky physiological things. Just take my word.
• Don't over dress. 26.2 miles is a long way. You're going to warm up. Wear enough clothes so that when you are at rest you feel a little chilly, but not too warm. If it's summer time, I recommend wearing the least amount of clothing possible to help your body heat escape and aid in cooling.
• Hydrate yourself. After about 45 minutes of running, water shouldn't be your first choice. Drink a sports drink to help refuel your muscles. It is good to drink water, but remember to incorporate a sports drink. This will help avoid/delay muscle cramps. When running a marathon, I recommended after mile 10 to get you a sip of some sort of sports drink at each hydration station. Remember, to not over do it. Don't consume too much of a drink so that you feel the liquid bouncing as you run.
• Hills are everyone's worst enemy. That's all I have to say on that.
• The last 6 miles really are the hardest. You just ran 20 miles, now finish strong with one last 10k. At this point in the race it is a mental thing. Stay positive and keep truckin' on.
• For a marathon there will be spots of little to no cheering support. Don't let it get to you. You need the support at those moments, but try focusing on something different. Admire the scenery, sing to your music, or find something to count and make a game out of it. Just keep your mind active.
• Have fun! Enjoy the run and stay positive. You're running a marathon for god's sake! :)
• Refuel once you cross the finish line. After you receive your medal and show it off, of course. All your energy sources will be depleted at the end of the race so start consuming carbohydrates and proteins to re-energize your muscles. Consumption should take place no longer than 30-40 minutes after you stop running.
• As much as you don't want to keep walking. Walking will help keep your blood from pooling and aid in redistributing the blood back to normal. Just walk it out, even if you do look crippled.

Marathon-ing Tip/ Exercise of the Week: Rest, roll, and stretch. Let your muscles rest after running 26.2 miles. This may be for a week, two, or even three. It all depends on how hard and long you ran. Your muscles just went through a lot of wear and tear, let them rest and rebuild. Roll your muscles on a foam roller or get a massage. This will help keep blood from pooling and work out an knots. You want to keep your muscles loose to help blood flow through out your sore muscles. WARNING: It's going to hurt, but it's worth it. Stretch after the marathon. Your muscles are going to be tight, maybe tighter than they ever have been. Start slow and work your way down creating a more intense stretch. You want to keep your muscles loose not only to help with blood flow, but always to aid in every day tasks. These three techniques will aid in a speedy recovery so you won't miss out on too much exercise. However, don't push yourself to start running too soon. Let your muscles rest. It's for the best. :)

Marathon-ing Songs of the Week: My marathon playlist consisted of a wide variety of music. I think it's important to incorporate different genres for long runs to avoid getting bored. Enjoy!

1. 1901- Phoenix

2. Skinny Little Bitch- Hole

3. Lay Me Down- Dirty Heads ft. Rome

4. Welcome To The World- Kevin Rudolf

5. My Drink n' My 2 Step- Cassidy

6. Strange- Reba McEntire

7. Give Me The Meltdown- Rob Thomas

8. Can You Tell- Ra Ra Riot

9. Lose Control- Missy Elliot ft. Ciara and Fatman Scoop

10. Dancing Nancies- DMB

Upcoming Events:

Countdown to the Atlanta Live DOW Run For Water:

20 Days (April 18, 2010)

Countdown to the AJC Peachtree Road Race:

July 4, 2010

Happy Running,
Jayme

It's MarathonING Time In ATL!

After 4 months of training it's finally time! The Georgia ING Marathon is finally here! Only 1 more day to taper and then it's time to run a torturous 26.2 miles. Ahh! It's starting to set in that we'll be running 26.2 miles, roughly 4 hours of straight running. We got this! :) No matter what I am so proud of us for training our butts off and believing we can do it! I really don't think I could have done this without Ross. I'm proud of everyone else running the half or full! I'm super excited for Megan to run her first half! :) After your first race, especially a half, an amazing sense of accomplishment overwhelms you with pure satisfaction. Be proud, no matter what. The degree of self discipline to train for such an event is an accomplishment in itself. Race day is time to show off all your hard work and remember to have fun!

The few days leading up to a race are bittersweet. The fact all the training is over and it's time to put it to the test is the sweet part. The sense of nervousness and anxiousness feels bitter. However, I believe it's more sweet than bitter. It's exciting to test yourself past your normal limits. It's amazing to me how much your body can endure. Anyway. In celebration of tapering, I'm digesting my carb packed dinner while my feet are propped up on the coffee table to rest my little legs, thinking about what outfit I will look cutest in on Sunday, and composing a badass playlist. You know, I do need like 4+ hours worth of music... A sample of my playlist (that I still need to think of a witty name for):

• Pain- Jimmy Eat World
• Badfish- Sublime
• Dr. John- Mika
• Can You Tell- Ra Ra Riot
• Teeth- Lady GaGa
• Pretty Girls- Wale ft. Gucci Mane
• Nothing On You- B.o.B ft. Bruno Mars
• Meet Me Half Way- Black Eyed Peas

SUNDAY SUNDAY SUNDAY! I'm excited and nervous! Again, crub crewers be prepared because I'm going to cry afterwards. Maybe have a tissue ready for me ;) Pictures and stories are to follow soon after. Good luck to all halfers/marathoners! Thank You in advance to all the crub crewers who are coming out to support us and everyone else! It's much appreciated, believe me.

Upcoming Events:

Countdown to the Atlanta ING Marathon:

1 Day (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

29 Days (April 18, 2010)

Happy Running,

Jayme

City Running: Atlanta Chapter

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

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

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

Basic Calf Stretch

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

Basic Seated Calf Stretch

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

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

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

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

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

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

2. Hollywood- Jay-Z ft. Beyonce

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

4. Rude Boy- Rihanna

Upcoming Events:

Countdown to the Atlanta ING Marathon:

14 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

42 Days (April 18, 2010)

Happy Running,

Jayme

"Here It Goes Again"

There is something about running on a treadmill that I find dissatisfying. I rather run outside any day over having to run inside on a treadmill. Well, such is life, I guess. Sometimes, like in this unpredictable arctic weather, running inside is much more tempting to stay warm, avoid the whirlwinds, and that "sideways snow". On the below freezing days for the past couple of weeks I have sucked it up and ran inside. After completing my mile repeats or even just 5 miles I feel like I accomplished almost nothing to nothing. I'm too critical. Running on a treadmill isn't that bad. It can actually be a beneficial substitute to running outside. I rather run outside because I feel in control of my pace and my drive up the hills. There's more of a distraction outside to keep your mind off running. Plus it feels good to run in fresh air. If you do decide or have to run on a treadmill be sure to adjust the speed to a relatively faster speed than you would like and add an incline, at least 1%, to mimic hills. Remember when running outside you are pushing your momentum, but on a treadmill the machine is pulling you with band so adding an incline will decrease the pull and add more of a push to mimic outside running. However, sometimes I think running on a treadmill can seem harder than running outside, that is if you are so use to running outside. Well, hard may not be the correct word. It seems to get boring a lot faster. When running on a treadmill try to focus your mind on something else like music, tv, people around you, what you will eat later, reflect on your day, or anything you can think of. Don't let the treadmill make your run dreadful! Ditch the treadmill when the weather permits! You will feel way more satisfied, I know I do! My next rainy day treadmill run inspired by Ok GO... Who wants to join?

Running Lagniappe (a little something extra):

As the marathon training is coming to an end, I have a lot on my mind. I haven't really been able to focus on writing a deep meaningful blog ;). I have been full of random thoughts and I feel like sharing with you. Maybe it will help you, or give you something to think about during your runs. Random Lagniappe:

• Holy crap my first marathon is only 29 days away! All I can think about is if I am ready?! I feel I am, but whoa 26.2 miles is a long way!
• I'm going to cry. Just be prepared for all you curb crewers! It's going to happen.
• I hate that when you get so close to the actual event you feel tired of running. I call it a "runner's block". I guess I need to stay positive so I tell myself it will pass. It will pass. Trust me. If you ever feel like this take a few days off to refresh yourself and rest. You will be eager to get back in your routine and running will seem more enjoyable like it did before. Sometimes rest is all we need to do a body good.
• I hate running in the winter. I've declared it this year. While running in the snow has been a nice change of scenery. My feet and shoes hate the ice, slush, puddles, and mud that comes with it. Ugh.
• I wonder how hard it would be to train for a triathlon. After long runs my endorphins make me believe I could do one with no problem. First, I would need to start swimming. Then purchase a bike. Hmmm.
• I should really invest in some wicking socks. Then I remember how expensive it can be to run. Ha.
• I wonder if compression socks would help keep my toenails from bruising. It's pretty gross. It would help keep blood from pooling in my feet and legs, but help my bruising problem? Probably not. I should probably just stop supinating while running and get some cushions.
• As we come to a crosswalk, I always wish the world was made for runners. Like special sidewalks and never having to stop to traffic... Only if I were president.

Exercise of the Week: Hops! Hoping, skipping, bouncing, or any explosive movement can aid in increasing speed. You can make them into drills you complete after a run since your muscles will be all warmed up and stretched. These explosive movements will construct your ligaments to be more spring-like and keep you from tightening up during a run. The drill as a whole will help build/ tone your leg muscles. More power = more speed.

Training Tip of the Week: Eating regularly will help assure you are getting your proper caloric intake for the day. Your body has to be satisfied with calories before it will start to recognize energy sources. An excess of any energy source can be converted into fat. So, don't only eat carbs or only protein because your body will first use it as energy before using the carbs or protein for what is it meant for. In a meal get your calories first then worry about energy sources. Being active always changes recommendations to a point due to having to replace what you have lost. After a long run it's better to consume something within 30 minutes consisting of 80% (ish) carbs and 20% (ish) protein. It's a better balance and team than only consuming one or the other alone. Exercise tears muscles down so you need proper nutrition to help build your muscles back up and make you stronger.

Training Songs of the Week: These songs reflect all my dancing energy I have had this week! Enjoy!

1. Drop The World- Lil Wayne ft. Eminem (It really does let anger out... Thanks Ross! :) )

2. Pretty Girls- Wale ft. Gucci Mane

3. Church- T-Pain ft. Teddi Verseti

4. 369- Cupid ft. B.O.B.

5. Never Get Enough- Das Pop (My happy song!)

Upcoming Events:

Countdown to the Atlanta ING Marathon:

29 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

57 Days (April 18, 2010)

Happy Running,
Jayme

Going The Distance In Shorter Strides!

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

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

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

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

1. The Mardi Gras Mambo- Funky Meters

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

3. Teeth- Lady Gaga

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

5. Life Magazine- Cold Cave

Upcoming Events:

Countdown to the Atlanta ING Marathon:

39 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

67 Days (April 18, 2010)

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

Happy Running,

Jayme

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

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

Newbie To Exercise- Sample Schedule Ideas and Tips:

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

Rearranging Your Schedule Ideas and Tips:

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

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

Basic Straight Leg Deadlifts:

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

Progression Straight Leg Deadlifts:

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

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

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

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

2. Meet Me Halfway- Black Eyed Peas

3. 3am Spanish- Hockey

4. Learn to Lose- Hockey

5. Lifeline- Papa Roach

Countdown to the Atlanta ING Marathon:

48 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

76 Days (April 18, 2010)

Happy Running,
Jayme

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

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

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

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

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

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

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

1. Shut It Down- Pitbull ft. Akon

2. Party People- Nelly ft. Fergie

3. Jump- Flo-Rida ft. Nelly Furtado

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

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

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

Countdown to the Atlanta ING Marathon:

56 Days (March 21, 2010).

Happy Running,
Jayme