"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

"It's Alright I'm Getting Dizzy, Just Enjoy The Party"

It's Peachtree (PRR) training time in ATL! This is the season you see more runners out in the mornings (especially on the weekend) "practicing" the course. Basically, if you drive anywhere on Peachtree Road during the weekends you will see an obtrude amount of runners. You may think there is an event or something going on. Nope, just runners numbing the pain of Cardiac Hill before July 4th.

Throughout my years of running and training for races, I have to say 10k races are my favorite training seasons. Although, half marathons are my favorite races. 10k trainings allow you to rest your body while working on speed and power. While training for anything over 6 miles, it's a little harder to work on speed and power because your body goes through more stress and fatigue. A typical 10k training guide has lower mileage (roughly 2-4 miles) and higher mileage for your "longer runs" consisting of somewhere around 4-7 miles depending on your level of training. The lower mileage runs can be used as power runs to work on increasing speed. Since it is a shorter distance than you would typically run while training for a half marathon you are able to exert more energy and push a little harder. If you are trying to increase your pace this is one way to do so. Use the smaller mileage as speed runs. During those runs give it your all to the point that you are completely fatigued at the end of your run. Meaning you don't have much energy to go another mile. If you are close to the end of your 3 miler and you don't feel fatigued or exhausted, pick up the pace and try sprinting out the rest of the run. If you continue to do this, even on your long runs, your pace will increase. You will be come strong and faster without realizing it. It takes work, pain, and discipline, BUT it's worth it in the end. Promise. It will help you during training for half or full marathons! You will use less energy and will be able to conquer those longer runs with less effort then before.

*I am working on uploading a 10k training guide as a reference. I hope to have it up by next post!

Training Exercise: Knee Tucks. Knee tucks are a great exercise for your core and hip muscles. This exercise is especially good for a runner because it helps get the knee above 90 degrees, which is not done while running. Therefore, moving your hip/ leg muscles above 90 degrees helps to eliminate cramps, soreness, or aid in preventing any future injuries. This exercise has a number of modifications, but the movement is all the same.

Basic Knee Tucks:

• Start in plank position on the floor.
• Bring your right knee up as close to your chest as you can while all other limbs stay on the ground.
• Keep your straight and resist all rotation of the hips.
• Return your right leg back to the starting position.
• Bring your left knee up as close to your chest as you can while all other limbs stay on the ground.
• Keep your straight and resist all rotation of the hips.
• Return you left leg back to the starting position.
• That is 1 reps. Repeat for 15-20 reps for 2-3 sets.

Knee Tucks on the BOSU:

• Start in plank position on the BOSU.
• Bring your right knee up as close to your chest as you can while all other limbs stay on the BOSU.
• Keep your straight and resist all rotation of the hips.
• Return your right leg back to the starting position.
• Bring your left knee up as close to your chest as you can while all other limbs stay on the BOSU.
• Keep your straight and resist all rotation of the hips.
• Return you left leg back to the starting position.
• That is 1 reps. Repeat for 15-20 reps for 2-3 sets.

Knee Tucks on the Stability Ball:

• Start in plank position on the Stability Ball.
• Bring your right knee up as close to your chest as you can while all other limbs stay on the Stability Ball.
• Keep your straight and resist all rotation of the hips.
• Return your right leg back to the starting position.
• Bring your left knee up as close to your chest as you can while all other limbs stay on the Stability Ball.
• Keep your straight and resist all rotation of the hips.
• Return you left leg back to the starting position.
• That is 1 reps. Repeat for 15-20 reps for 2-3 sets.

Training Tip: It's getting warmer outside and lets face it, abrasions happen. To prevent rubbing wear band-aids, lubrication, and avoid cotton garments. It may feel silly, but in the end you won't regret it. Down in the South, the heat and humidity can take a toll on runner's, or any outdoor athlete's, skin.

Training Songs: I haven't discovered many new songs this week, but don't judge on the ones I have downloaded. I love rediscovering songs I forgot I had in my playlist! Enjoy!

1. Who Says- Selena Gomez

2. Hello! - Martin Slolvieg

3. Radio- Beyonce

4. Available- Flo Rida ft. Akon

5. For The First Time- The Script

Training Lagniappe: I came across this video on one of my blogs that I read daily. It pretty much sums up the thought process of running a marathon with some humor. It brought back the memories of running the ATL ING last year and the emotional battle I had with myself. It's almost time to start training for my next marathon, oh the memories. Enjoy!

Happy Running,
Jayme Bergeron, BS
ACSM Health Fitness Specialist

"I Don't Mind Stealing Bread From The Decadence"

For the past 3 years I have ran nonstop. I've purposely made it a point to always have a race to train for year round averaging 4-5 races a year. My thinking is that if I always have something to train for, it will keep me accountable for my running. I feel like if not, I would begin to slack on my running. The layout of my race schedule looks something like this:

January-March: Half Marathon or Full Marathon

April-September: 5k and/or 10k

August-October: Half Marathon

October- December: Half or Full Marathon

Just by a glimpse, I have come to the realization that I have a lot of endurance races I do yearly. I've put a lot of miles on my shoes, and a lot of (good) stress on my body. I can argue both ways on this in regards if this is good for the body or if it will start to harm the body. Here are my points:

The Good:

• Accountability
• Self Discipline
• Motivation
• Good Health
• Feel Better
• Sense of Accomplishment
• Outlet/Stress Reliever
• And a million more!

The Bad:

• Lack of Rest
• Burn Out

I only have 2 negative points and a million positive points. I tell people daily the importance of resting to avoid burn out. Sometimes it's hard to take our own advice. I've been running serious for 3 years now, always have a 'long run' built in weekly. After the Mardi Gras Half in February my body has decided to finally tell me it's time to cut back. The past couple of months I have cut back on my weekly mileage. I've had mix emotions on this topic because I am afraid by relaxing I am going to lose everything I have worked so hard for over the years. I've built up so much speed and muscle by pushing myself to the limits. However, once again, I need to learn to take my own advice.

If you neglete rest, exercise will begin to do more harm than good. Rest is key to repairing/building the muscles after they have been through the stress of exercise. If you fail to let them rest, over time the muscles will never be able to repair and will begin to not function to their full ability. My point is, train for the appropriate race at the correct time. If your next race is a 10k work on the training for that race and not the distance of a half (my biggest fault). If the distance of a half is your typical race throughout the year and you are training for an upcoming 10k, take that time as 'active rest'. By that I mean, you are still working the body at the intensity of a 10k, but it's also recieveing some rest since you aren't pushing at a half marathon intesnity. Bascially your body is working, but resting in comparison to normal. It's healthy for the body. Focus on the upcoming race and how to get faster and stronger. This will pay off when it comes back around to training for a half or full marathon. Your body will still feel worked, but well rested to take on the increase in mileage. I'm beginning to realize this is what my body needs. Trust me, your body will come to a point and not let you continue to train for a full year round. That's a lot of stress on the body and only a selected few are able to maintain the intensity. Focus on yourself and no one else. I love running and I'm working on rediscovering the reasons why. Since my next race is the Peachtree Road Race (10k), I am only training at a 10k intensity and not the half marathon intensity like I had been. Easier said then done, but i'm working on focusing only at this goal in hand at the moment! My body is starting to slowly feel refreshed and rejuvenated, again. Remember to always listen to your body, and not stress if you need to slow down your running intensity. Running is an up/down sport. You have your peak season and your down season. Just enjoy running and how it makes you feel!

Training Exercise: Cross Train!! I know I have mention this before, but it's important to the body. Your body feeds off variety, and it will help aid in gains in your training. Cross training allows you to work your muscles, but in different ways. I have begun spinning with my friends and it's a good break from running. I'm so glad they have convinced me to jump on the bandwagon, our bandwagon :-). I'm still running, but since I have cut back on my mileage some, spin allows me to keep my legs strong and burn more calories than if I were just to only run on my cut back mileage. I highly recommend spin to anyone, especially runners. You make it as difficult as you want. It's a good workout for your legs and core! I have noticed that it's helped me jump back into running after taking a few days off a lot quicker than if I were to not run and only workout. Spin is only one idea. You can also ride a real bike, swim, climb, etc.

Training Tip: It's starting to get HOT in Atlanta. So much for Spring. I know for me, I get my best runs in the morning right after I wake up. However, with my job I am not able to do that much anymore so I have to wait till the afternoon or night. Since it's getting too hot in the middle of the day, I've been waiting till sunset to run. It kind of mimics sunrise with the cooler air and less traffic. Just remember between 10am- 4pm is the hottest part of the day, therefore, making your outdoor run just a tad tougher. If that's the only time you can squeeze in your outdoor activities then carry lots of water and power through the heat. BUT if you are able to get out before sunrise, do so! There are no words for the feeling it gives you! As of now, my runs are taking place after a nice afternoon nap, followed by some coffee, then a run to end my day! Find what time best suits you, and always remember to fuel up especially since Summer is approaching. Don't worry, I'll remind you in later posts as Summer shines it's pretty little face on us in the upcoming months!

Training Songs: I've downloaded some new goodies with the help of some awesome friends, noteworthy: Ross! :-) You'll see the variety I've had this month! Enjoy!

1. Tomorrow Can Wait- David Guetta ft Tocadisco

2. It Felt Good On My Lips- Tim McGraw

3. Turn On The Radio- Reba McEntire

4. Good Girl- Alexis Jordan

5. Best Love Song- T-Pain ft Chris Brown

6. Hunger Strike- Temple of The Dog ft. Pearl Jam and Soundgarden

7. Written In The Stars- Tinie Tempah ft. Eric Turner

8. Out of My Head- Lupe Fiasco ft. Trey Songz

9. The Lazy Song- Burno Mars

10. Closer To The Edge- 30 Seconds To Mars

Training Langiappe: As many of you know April is Earth Month. BUT tomorrow, April 22, is Earth Day! Earth Day means lots of freebies around different businesses. My favorites are: Free Coffee at Starbucks or Caribou if you bring in your own mug, and my favorite of all time is a Free Milkshake at Evos! Yessss Pleasssse! I love the rewards for being green and caring about our planet! So get out tomorrow and enjoy some free coffee and milkshakes... and, of course, Earth! Don't you worry, I already have my plan of attack mapped out! :-) Peace, Love, Green!

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

"I Like My Beats Fast And My Bass Down Low"

This has been the craziest month, which has caused me to delay my blogging. I know I've left you hanging from before Mardi Gras Half Marathon and I certainly apologize. Right after getting back from NOLA I moved, worked more hours at work, GA weather went from Spring-like back to a bone chilling Winter, my oldest brother got severely sick, I gave up Peanut Butter for Lent (i'm already going through withdraws), and dealing with issues of stealing internet from my neighbors (just reset your modem, please!). This entry is dedicated to catching everyone up to present time! I promise I will be better and update weekly!

Mardi Gras Half Marathon 2/13/2011

• It was quick trip! We left Friday afternoon and came back Sunday night. I love NOLA and always hate coming back.
• Friday evening we arrived and headed to the French Quarter for some drinks! Saturday was our Maw's birthday. So we headed back to the quarter to pick up our race packets in the morning, ate some lunch at the worse restaurant, and then headed back across the river to celebrate Maw's birthday with some family.
• Sunday morning around 5AM had arrived and it was time to get up and ready for some running! Of course, us Bergerons are always paranoid we will be late for everything. So yes, we were one of the first people at the start of the race. We had a nice 1.5 hour to waste in the 30 degree weather! When did NOLA become so cold! I packed clothes like I was going to a paradise island.
• This was my second time running the Mardi Gras Half, but this time was different since it's now owned by the Rock-n-Roll series. I have to say, I loved the course from years before mostly because there's nothing like running down Bourbon St after a night of partying. This years course was more "green" with the "oldest oak trees in the world".
• My goal was to beat my previous PR of 1:45. I actually ended up running the same time... really?! I was bummed for a couple of minutes when I cross the finish, but realized there is no reason to be bummed and to be happy with my time! I'm proud of Jesse, my brother, who now has a new PR of 1:53! Woohoo! :-)

ATL Bergerons- Freezing before the race!

Post MG Half Lagniappe:

• I moved across town right after the half. So between being tired from the NOLA trip, moving in less than a week, and trying to find a new running course I was exhausted. I took a week off of running the week after NOLA. I have to say, I needed it! My first run back I felt a million times better. My body was rested and I had a new plan of attack. Running didn't feel like a chore for me anymore. Remember running should be fun and if it gets to where it's not fun, take a break!
• Jason, my oldest brother, has been sick for almost 3 weeks now. He is now at the top of the mountain and progressing through his recovery phase. He was sick with bacteria pneoumina, placed in ICU for 2 weeks with a ventilator, he had ups and downs in his progress throughout the illness, but now he has moved into a normal room as of last night! Woohoo! It has been a tough month for all of us to see a loved one go through such a horrible sickness, but it brings everyone together and Jason has more love than he thinks from everyone! I got to hear him talk a couple of nights ago for the first time in weeks, and it made my heart smile. I've missed my brother and i'm glad I/we have him back! I love you Jason!!!
• I gave up peanut butter for Lent. If you know me, you are probably laughing at me with a sense of doubt that I won't make it the 40 days. I will make it, enough said!
• For weeks Atlanta had the perfect Spring like weather in February. I loved getting up in the mornings (or coming home from work) and wearing shorts and a short sleeves shirt for my run. Last week was a wake up call that it's still Winter! I had to pull out my winter gear, hopefully for the last time! It was miserable.
• Finally, I am going to make a better effort to keep up with my blog at least weekly. It's a goal of mine! I'm open to suggestions for improvements and/or add on! :-)

Training Exercise: Cross train! Remember our body will adapt to the same routine. If the body isn't challanged in new ways, you will see a decline in gains and possibly reach a pleatua. Move the body in new ways such as cycling, running, walking, swimming, tennis, etc. Variety is key to success!

Training Tip: Rest! No matter what your goal for fitness is, your body needs a rest day or two. Exercise is a stressful event for the body, a good stress, but stress nonetheless. If it doesn't have time to recover then you are not allowing time for the muscles to rebuild, get stronger, and it could be a recipe for injury. Enjoy your rest days! You deserved it! :-)

Training Songs: Here are some newbies I've downloaded recently! Enjoy!

1. Hold My Heart- Sara Bareilles

2. Sing-My Chemical Romance

3. Bass Down Low- The Catarcs ft. Dev

4. Higher- Tiao Cruz

5. Perfect Day - Jim Jones ft. Juelz Santana

Training Lagniappe: As many people know the Peachtree Road Race (PRR) has adopted the lottery format for registration starting this years. So there is no rush to log on when it first opens. The lottery registration is open from March 15- March 24. The ATC will then let you know if you were chosen for a race spot. Fingers crossed?

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"Welcome To My Party For You"

It's almost here! Tomorrow, 12 noon-ish, we are NOLA Bound! Woohoo! Tapering is the hardest part of training for me. While I have tried to embrace the rest period, I've gone nuts about it as well. I start telling myself I am losing all my hard work and there's no way I will finish 13.1 miles. Then I snap back in reality, focus on enjoying the rest time, and tell myself everything else will fall into place. You know, It wouldn't be such a big deal if I didn't set such high standards for myself. I feel like if I don't break my previous time, I will have failed. Don't be like that. Please. It's part of my New Years Resolution: Have FUN with running and remember why I LOVE it! Okay, done with my soap box. :-)

Tapering is one of the most important parts of training for a race. Like I said before, the degree and duration of tapering depends on the individual. However, here are a few tips everyone should remember to do before a race.

• Hydrate! Remember to drink plenty of water the weeks leading up to the race (well, you should be drinking plenty of water anyway). It takes a few days for the water to reach the cellular level of the cells. It's important to hydrate days leading up to an event so you don't cramp on race day. Remember if you feel thirsty, you are already dehydrated.
• Carbs carbs carbs! Have a nice carb loaded dinner a couple nights before the race. When you get to mile 9-10 those carbs will kick in and give you that extra energy you need to keep on! Remember our bodies are an energy first system, meaning it doesn't filter out carbs, protein, and fat when you are in a deficit. Our bodies do not store carbohydrates in our systems for a later time. Eat carbs the night to two nights before so when it comes race day, your body will be ready to use the energy from carbs! Carbs are the main energy source for our bodies because it is easier to break down than fat and protein.
• Stay positive! There is nothing you can do at this point to get better or improve at all. All your training will pay off! Rest and enjoy the time. It will only make you stronger. You want your muscles and lungs to be fresh for race day!
• Minimum walking the day before. Rest those feet! No need to expend energy that will be needed.
• Have FUN while running! It's race day and enjoy the scenery, crowd, and all your hard work. This is the day you've been working for, so enjoy it!
• Push yourself. Everyone always runs a little faster on race day because of the the excitement and adrenaline flowing. Push yourself a little harder at every mile and challenge yourself. You're stronger than you think.
• Post race meal is key, and it's my favorite part of racing :-). Make sure you get a balance of protein and carbs to refuel. You need the protein to help repair the muscles that were broken down while enduring 13 miles, and the carbs will help restore the energy lost. Also, enjoy a nice cold beer for kicks. It's absolutely AMAZING after a long race. I promise.

Training Exercise/Tips: Continue to stretch. Stretching is so important to help break up any tightness in your muscles, and helps keep that blood flowing throughout the body. If you stretch days before a race, it will decrease the chance of you becoming tight afterwards. That's not to say you won't be sore after a race, just a little less. Stretch after the race! You'll be sore afterwards because your body will have been pushed past a new limit that it is not adapted to.

Training Songs: I have almost completed my playlist. I've gotten a little behind since being busy with work and sleep. Here's a little more of a sampler from my playlist! Enjoy!

1. Welcome To My Party- Rusted Root (Thanks Ross, love this song!)

2. Three More Days- Ray LaMontange

3. My Body- Young the Giant

4. Maps- Yeah Yeah Yeahs

5. Run- Vampire Weekend

6. It's A New Day- Will.I.Am

7. Love Today- Mika

8. Fat Bottom Girls- Queen

9. Cornbread- DMB

10. About Mr. Brown- O.A.R.

Training Laganappie: As I promised I was going to attempt to make a King Cake and Gumbo. First, the gumbo was an epic fail. Blah. BUT my King Cake turned out amazing. I should probably be shamefully embarrassed that I ate 3/4 of the cake, but I'm not. Carbs for the race, right?! It's totally appropriate for the event, Mardi Gras. :-)

Yes, I made this from scratch! I'm totally impressed with myself :-)

I also stumbled across a peanut butter hot chocolate recipe. Yes, PEANUT BUTTER. Since I am disgustingly obsessed with peanut butter I, of course, had to make this delicious drink! I have to say, it was better than I could have ever imagined!

Peanut Butter Hot Chocolate! AMAZING!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

It's Almost "Mardi Gras Mambo" Running Time!

The Mardi Gras Half Marathon is approaching quickly, very quickly. It's only a week away! It's officially tapering time. I normally don't taper very much for a race mostly because I play mind games with myself and think that i'll lose all my training if I back off. Well, not this time. The more you run and do races, the more you figure things out... the hard way. Although I feel guilty for being mostly sedentary for the past week (and this upcoming week), I know deep down that my body needs the rest. Don't get my wrong, I'm till running... but not nearly as much as a "normal" week for me. I won't lie, I've enjoyed backing off and relaxing. I'm back at the point where I have the itch to get out and run! I'll get a few more short runs in and one more long run tomorrow. The whole process of tapering is different for everyone. I am a heavy believer that it depends on how hard you've trained, how long you've trained, and simply how your body feels. If it's the week before the race and you still feel fresh, then keep on running.... just back off the long runs. However, I have one rule of thumb for everyone... don't run the day before the race. I believe that is the best day for your legs and feet to relax and reserve as much energy as you possibly can. No need to risk an injury the day before the race. So to everyone, Happy Tapering and Happy Carb Overload the night before :-)!

Training Exercise: Since it's tapering week it's time to stretch! Stretching is important in general to help with flexibility, blood flow, and decrease cramping. This is the best time to stretch out those muscles before the race if you normally don't stretch... which everyone should EVERYDAY. One major downfall of being a distance runner is that the leg never gets over 90 degrees while running (never goes above the hip joint). The legs are stuck in a limited range of motion, causing tightness around the low back, hips, glutes, and hamstrings... this contributes to a "gingerly walking runner". If you stretch that muscle each day, before and/or after, running/working out it will help alleviate any tightness around the core area. Here are a few stretches you should do not just during tapering, but everyday:

90 Degree Hip Stretch:

• Lay on the floor on your back.
• Turn to your side crossing one leg over the other.
• The leg that is on top, bring that knee above your hip and hold it.
• You should feel a pull around your hips, glutes, low back, and hamstrings.
• Hold the stretch for 30-60 seconds. Release. Hold again.
• Roll to the other side and repeat.

Hamstring (Pretzel) Stretch:

• Lay on the floor on your back.
• Cross on leg over the other with your knee at 90 degrees (how a man would cross his legs while sitting).
• Make sure your hips are off the ground slightly.
• Now pull the leg that is not crossed towards you by pull the back of the leg towards you.
• You should feel a pull around your hips, glutes, low back, and hamstrings.
• Hold the stretch for 30-60 seconds. Release. Hold again.
• Cross over the other leg and repeat.

Standing Hip/Glute Stretch:

• Find a wall to hold on to for support.
• Cross on leg over the other (like how a man would cross his legs while sitting).
• Lean into the hip that is crossed over while holding on to the wall.
• You will a pull around the hip that you are leaning into.
• Hold for 30-60 seconds. Release. Hold again.
• Turn around and cross over the other leg and repeat.

*Remember these are just a few stretching exercises. There are a million more! Keep those muscles loose and enjoy!

Training Tip: Good Posture. Most people have poor posture. They do not sit up straight and they lean forward most of the time. Catch yourself in the act and correct it. Your challenge is to correct your posture when sitting, standing, and lying down. You want your back to be straight while standing sitting, or lying. A straight back will take the pressure off the spinal cord and aid in keeping the muscles from spasming. Keep your head up and not leaning forward. Shoulders should be rotated back and not rolled forward. Think about "opening" up your chest and your shoulders will stay back. It sounds easy, but a lot of people have trouble with good posture. It's a simple task that will help keep your body in good health!

Training Songs: I need to start making my playlist for the race. It's on my to-do-list for this week. I haven't downloaded any new songs this week. So here is a little sample of my list for the race... I'll keep you updated during the week with, maybe, a complete list... or just a sampler! Enjoy! :-)

1. Mardi Gras Mambo- Funky Meters

2. Boyfriend- Best Coast

3. XXO- M.I.A.

4. Footloose- Kenny Loggins (This was my pick me up at mile 7 the first time I ran the Mardi Gras Half)

5. Don't Drink The Water- DMB

Training Lagniappe: Since it's the kick off of Carnival Time I have been itching to make my own King's Cake and some homemade Gumbo from scratch. So, this weekend I am going to attempt to make two of my favorite Cajun cuisines. Since I have now told the world my plan, I have to do it! Pictures soon to come!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist