Hill Repeats

Just a quick note to everyone reading this blog. If you have not yet had Luis coach you on hill repeats you are missing out on a fantastic workout. The last two sessions have been at a small hill in Heather Farms Park. I will never be able to stroll through Heather Farms the same way again. I will always have this hill challange in the back of my head beggin me to "hit it" with everything i've got!

Born to Be Fat!?

Born to Be Fat!?

By Nuwanee Kirihennedige



As we know more about the human genome, we find that there are many genetic factors that may have links to our health. We always hear about the "gene" that makes our bodies store fat. Does that mean if I have more fat genes I'm more susceptible to fat? Can we just blame it on genes for not being able to be lean and fit?

There are many studies out there that are finding links between specific genes, or gene variations, and obesity including other diseases. In short, it's very confusing; however, it seems like there is one statement that most scientists and health professionals agree on: Genes may be a factor for obesity, but there are many other factors which can be monitored or adjusted to combat against one of our nation's health crisis.

Genetics may play a role as to where fat cells will be stored (this determines whether if you are an apple shape or a pear shape) and the rate in which fat cells will accumulate. An important point to realize, however, is that the family history of obesity only counts for up to a thirty percent increase in susceptibility.

Family history is a good factor to watch out for because the way a family eat and exercise closely reflects how a family member would develop lifestyles and habits. In other words, if your family eat lots of calorie-dense (high in fat and sugar), low nutritional profile food and do not exercise regularly, you have a higher possibility in following the same pattern which can contribute to obesity. The good news is that life style is something we can change.

Yes we can!

Physical activity does not only help in burning more calories, it also helps generate more muscles. Muscles burn more energy than any other cells in your body even when you are at rest. That means, the more muscle you earn, the more calorie you burn. Regular exercise decreases the risk of getting many diseases, including heart disease, diabetes, osteoporosis, etc.

It's a win-win situation!

We may have the genes that may contribute to storing more fat than other people, but we can overwrite this program by exercising regularly and by eating lower calorie and high nutrition food. Fighting obesity is all in our hands.

Own it and start taking control!



Resource:

Mayo Clinic Women's Health Source: Special Report Weight Control, Mayo Foundation for Education and Research. Item No. 681357. 2008

Loos Ruth. "Genes, lifestyle and the risk of obesity and related metabolic traits: Basic principles" Institute of Metabolic Science, Cambridge UK.

8008 Turkey Trot

Thanksgiving Day more than 400 people came together in Walnut Creek to run in the Turkey Trot. among them were members of the CoreQuest Running Group. Shown left to right Monica, Ivy, Angela, Luis and Jodi. This race was a benefit for JDRF the Juvenille Diabetes Research Foundation.

Letters to Monica

I want to thank all those that have been e-mailing me! You all have very good questions about how I stay motovated and keep up with all of the activities I am involved in. One of my most postive motovations is in fact your questions, fears, challanges and mostly your accomplishments!
I have selected a current e-mail to post and included my response.

Dear Monica,
Have you continued to try out Crossfit? What's it like? I haven't been exercising at all other than walking-- I've been having neck issues, so I've stopped boot camp. But, I read about all these things you are doing. I need to get motivated! I may start running again. You are definitely inspiring!
From,
JS

Dear JS,
So very glad to hear from you JS and to find that no matter what, you still get out there and keep moving. Walking is a great way to keep motovated!
Boot Camp can be difficult when facing an injury I know from experience. Keep up with modified movements, and never give in! The instructors and Liesbet are wonderful at helping in this area.
Thank you for your encouraging words those are what keep me moving forward.
Crossfit is... amazing! I have continued with it as much as I can this week as I am still recovering from my recent marathon and a terrible cold. I have completed some of the fundamental classes and my new friend Allie and I "graduated" and are going to start what's called WOD, workout of the day. We do many different workouts at Crossfit, as a matter of fact I have not done the same thing twice. It's always exciting and challanging and I learn something new everytime I go. I love that! I also get a kick out of the instructors, Tim, Max, Martn and Donny, Their form and movement in these activities is amazing. I started out very modified because of my own issues, my plan is to fire it up next week and keep to a regular schedule. I am still in the Quest Running Group and we have some new people! We also have two races that we are working toward.
I hope to see you at some of these workouts either at Crossfit or back with Quest Runners!
At any time you can contact Tim or Liesbet either by phone or e-mail and let them know your interest, they can help you develop a plan that meets your specific goals and works with your injury.
Feel free to contact me anytime, especially if you want to go for a run or something!
Monica

A Bucket of Crabs

A Bucket of Crabs
Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket – to freedom. Ask any fisherman and they'll tell you that a bucket full of crabs doesn't need a lid – they simply won't escape. Why? Well, it's not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don't work together...Instinctively crabs pull each other down-literally. When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee's leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed. People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it? Do you have crabs in your life? A crab is...
The person who discourages you from going to the gym
The person who scoffs when you mention your weight loss goals
The person who snickers when you choose salad over pizza
The crab mentality says "If I can't have it, then neither can you." When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back. Keep Crabs at Bay: When crabs come snapping, remember the following:
Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don't have to listen. Don't let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can't achieve?
Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don't succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
You hold the power: Even the most persuasive crab doesn't hold a candle to your iron will. When you are ready to change, and you've made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don't let a wimpy crab rob it from you.
Are you ready to make a positive change in your life? Don't wait any longer. Join the ranks of my successful clients-schedule your first workout today. And don't let a single crab talk you out of it!

15 MOST HAVE IN YOUR DIET FOODS FOR RUNNERS

15 MOST HAVE IN YOUR DIET FOODS FOR RUNNERS

Almonds
Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Studies have shown that eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease. And the form of vitamin E found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.

Eggs
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you'll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs.

Sweet potatoes
This Thanksgiving Day standard should be on the plates of runners year-round. Just a single 100-calorie sweet potato supplies over 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function. There are even new sweet-potato varieties that have purple skin and flesh and contain anthocyanidins, the same potent antioxidant found in berries.

Whole-Grain Cereal with Protein
Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. For example, one cup of Kashi GoLean cereal, which is made from seven different whole grains, including triticale, rye, and buckwheat, fills you up with a hefty 10 grams of fiber (that's 40 percent of the DV) and is loaded with heart-healthy phytonutrients. It also contains soy grits, supplying 13 grams of protein per serving. If you pour on a cup of milk or soymilk, you'll get 30 to 40 percent of your protein needs as a runner in one bowl. Other high-protein/high-fiber cereals include Nature's Path Optimum Rebound and Back to Nature Flax & Fiber Crunch.

Oranges
Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness. This fruit's antioxidant powers also come from the compound herperidin found in the thin orange-colored layer of the fruit's skin (the zest). Herperidin has been shown to help lower cholesterol levels and high blood pressure as well.

Canned Black Beans
One cup of these beauties provides 30 percent of the DV for protein, almost 60 percent of the DV for fiber (much of it as the cholesterol-lowering soluble type), and 60 percent of the DV for folate, a B vitamin that plays a key role in heart health and circulation. Black beans also contain antioxidants, and researchers theorize that this fiber-folate-antioxidant trio is why a daily serving of beans appears to lower cholesterol levels and heart-disease risk. In addition, black beans and other legumes are low glycemic index (GI) foods, meaning the carbohydrate in them is released slowly into the body. Low GI foods can help control blood sugar levels and may enhance performance because of their steady release of energy.

Mixed Salad Greens
Rather than selecting one type of lettuce for your salad, choose mixed greens, which typically offer five or more colorful delicate greens such as radicchio, butter leaf, curly endive, and mache. Each variety offers a unique blend of phytonutrients that research suggests may fend off age-related diseases, such as Alzheimer's, cancer, heart disease, and diabetes. These phytonutrients also act as antioxidants, warding off muscle damage brought on by tough workouts. You can usually buy mixed greens in bulk or prewashed in bags.

Salmon
Nutrition-wise, salmon is the king of fish. Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is one of the best food sources of omega-3 fats. These essential fats help balance the body's inflammation response, a bodily function that when disturbed appears to be linked to many diseases including asthma. A recent study showed that people with exercise-induced asthma saw an improvement in symptoms after three weeks of eating more fish oil. If you've been limiting seafood due to possible mercury or PCB contamination, simply aim for a variety of farm-raised and wild salmon for maximum health benefits.

Whole-Grain Bread
Runners need at least three to six one-ounce servings of whole grains per day, and eating 100 percent whole-grain bread (as opposed to just whole-grain bread, which may contain some refined grains and flours) is an easy way to meet this requirement since one slice equals one serving. Whole-grain bread may also help weight-conscious runners. One study showed that women who eat whole-grain bread weigh less than those who eat refined white bread and other grains. Whole-grain eaters also have a 38 percent lower risk of suffering from metabolic syndrome, which is characterized by belly fat, low levels of the good cholesterol, and high blood sugar levels. All this raises the risk for heart disease and cancer.

Frozen Stir-fry Vegetables
Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard interval workouts by reducing the inflammation caused by free-radical damage. Most ready-to-use stir-fry veggie combos offer a potent mix of antioxidants by including red and yellow peppers, onions, bok choy, and soy beans. And frozen vegetable mixes save lots of prepping time but still provide the same nutrition as their fresh counterparts.

Whole-grain Pasta
Pasta has long been a runner's best friend because it contains easily digestible carbs that help you restock spent glycogen (energy) stores. Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, additional B vitamins that are crucial to energy metabolism, and disease-fighting compounds such as lignans. And even better, pastas such as Barilla Plus offer whole-grain goodness along with heart-healthy omega-3 fats from ground flaxseed and added protein from a special formula of ground lentils, multigrains, and egg whites to help with muscle repair and recovery.

Chicken
Runners need about 50 to 75 percent more protein than nonrunners to help rebuild muscles and promote recovery after tough workouts. And just one four-ounce serving of chicken can supply about half a runner's daily protein needs. Along with protein, chicken contains selenium, a trace element that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during a run. New studies also suggest that people who get ample niacin in their diet have a 70 percent lower risk of developing Alzheimer's disease.

Frozen Mixed Berries
The colorful compounds that make blueberries blue, blackberries deep purple, and raspberries a rich shade of red are called anthocyanins--a powerful group of antioxidants that may help stave off Alzheimer's disease and some cancers. Anthocyanins may also assist with postrun recovery and muscle repair. Not bad for a fruit group that contains a mere 60 calories or so per cup. And remember: Frozen berries are just as nutritious as fresh ones, but they keep far longer (up to nine months in the freezer), making it easier to always have them ready to eat.

Dark Chocolate
As a runner you deserve at least one indulgence--especially one you can feel so good about. Chocolate contains potent antioxidants called flavonols that can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL cholesterol after just two weeks of eating chocolate daily. Other research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots. But not just any chocolate will do. First off, dark chocolate (the darker the better) generally contains more flavonols than milk chocolate. Also, the way the cocoa beans are processed can influence the potency of the flavonols. Chocolate manufacturer Mars has developed a procedure that apparently retains much of the antioxidant powers of the flavonols, and their research shows just a little over an ounce (200 calories worth) of Dove dark chocolate per day has heart-healthy benefits.

Low-fat Yogurt
Besides being a good source of protein and calcium (one cup provides 13 grams of protein and 40 percent of the DV for calcium), low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally. This good bacteria may also have anti-inflammatory powers that can offer some relief to arthritis suffers. Just look for the live-culture symbol on the yogurt carton.

TEMPO TRAINING

TEMPO TRAINING
A good form of speed play during training is called TEMPO RUN. Witch consists of a single, continuous surge in the midst of a medium distance run. Is a type of training where you gradually push your pace to a high degree of difficulty and hold it there before relaxing and finally cruising home.
Charting your pace on a graph, you would have a line resembling the classic bell curve that rises, hits a plateau, then declines. The plateau is where the peak training occurs and also where you reach your lactate threshold. This can be defined as the deflection point -the mythical dotted line around 90 percent of maximum heart rate (MHR) where body systems begin to deteriorate. If you run above that dotted line, say at 91 percent, lactic acid begins to accumulate in your muscles and inevitably causes you to crash. But run just below that dotted line, say at your 89 percent, and all sorts of marvelous things happen to your level of conditioning.


TEMPO TIPS
Here are some tips for boosting your anaerobic power with tempo runs.

1. HANG LOOSE. Structure your tempo runs according to experience, not formulas. Formulas can offer only broad guidelines. Begin by taking a period of time to warm up, and at the end of your workout, take a nearly equal period of time to cool down. In between is the heart of your workout, which should be 20 to 40 minutes.
2. RUN TOUGH. Pick a pace that is comfortably hard. A common recommendation is a pace that is 15 seconds per mile slower than your best 10K time; about 20 to 30 seconds per mile slower than your best 5K time.
3. RUN SOLO. You may have difficulty finding another runner whose anaerobic threshold matches yours. Even when you can, you should be cautious and run according to your ability. It’s to easy to become competitive and push the pace too hard, even in noncompetitive situations.
4. FORGET TIME. Don’t measure your level of intensity by your watch. It’s too easy to fool yourself into thinking you’re improving because you did this weeks wind run faster than last week’s. The overload principle works with some forms of training, but not here. It’s too easy to cheat by running the warm-ups progressively faster, which defeats the purpose of the workout. By jogging easy at both the beginning and end of each tempo run, you eliminate any danger of comparing one workout to another.
5. RUN ANYWHERE. The road. The track. The woods. Even on a treadmill. The important factor is intensity, not how (or where) that intensity is achieved.
6. STAY SMOOTH. Maintain a steady effort, not a steady speed. If you run out into a headwind, you’ll find yourself with the wind at your back. Your actual pace should increase, but not your effort. The same is true on hilly courses, where your pulse actually may rise or drop depending whether you are going uphill or downhill.
7. CONCENTRATE. You’ll find you are able to run more effectively if you focus on what you are doing. Because of the speed at which you will be moving, tempo runs offer a good opportunity to pay attention to how you can maintain good running form. The body awareness will help you improve your race later.

ICE BATH FOR INJURY PREVENTION AND TREATMENT

ICE BATH FOR INJURY PREVENTION AND TREATMENT

What does ice do?
Ice is one of the simplest, safest, and most effective self care techniques for injury, pain, or discomfort in muscles and joints. Ice will decrease muscle spasms, pain, and inflammation to bone and soft tissue. You can use ice initially at the site of discomfort, pain, or injury. You can also apply ice in later stages for rehabilitation of injuries or chronic (long-term) problems.
During an initial injury, tissue damage can cause uncontrolled swelling. This swelling can increase the damage of the initial injury and delay the healing time. If you use ice immediately, you will reduce the amount of swelling. Ice decreases all of these: swelling, tissue damage, blood clot formation, inflammation, muscle spasms, and pain. At the same time, the ice enhances the flow of nutrients into the area, aids in the removal of metabolites (waste products), increases strength, and promotes healing. This "ice effect" is not related to age, sex, or circumference of the injured area.


Four stages in ice therapy
There are four official stages to ice. The first stage is cold, the second is burning/pricking, the third stage is aching, which can sometimes hurt worse than the pain. The fourth and most important stage is numbness. As soon as this stage is achieved, remove the ice. Time duration depends upon body weight. Twenty to thirty minutes should be the maximum time per area. If it is necessary to reapply ice, let the skin go to normal temperature or go back to the third stage of aching.

How does ice therapy work?
Ice initially constricts local blood vessels and decreases tissue temperature. This constriction decreases blood flow and cell metabolism, which can limit hemorrhage and cell death in an acute traumatic injury. After approximately 20 minutes of ice, blood vessels in the injured area then dilate (open) slowly, increasing the tissue temperature, an effect which is termed "reactive vasodilation." A study reported in the Journal of Orthopedic Sports Physical Therapy, (Jul/Aug, 1994), found that, despite the reactive vasodilation, there was a significant sustained reduction in local blood volume after ice was applied.

What does ice do?
Ice is one of the simplest, safest, and most effective self care techniques for injury, pain, or discomfort in muscles and joints. Ice will decrease muscle spasms, pain, and inflammation to bone and soft tissue. You can use ice initially at the site of discomfort, pain, or injury. You can also apply ice in later stages for rehabilitation of injuries or chronic (long-term) problems.
During an initial injury, tissue damage can cause uncontrolled swelling. This swelling can increase the damage of the initial injury and delay the healing time. If you use ice immediately, you will reduce the amount of swelling. Ice decreases all of these: swelling, tissue damage, blood clot formation, inflammation, muscle spasms, and pain. At the same time, the ice enhances the flow of nutrients into the area, aids in the removal of metabolites (waste products), increases strength, and promotes healing. This "ice effect" is not related to age, sex, or circumference of the injured area.

Remember this:

1) Keep it simple.
Find a container or big buket that you can easily fill with cold water. Dump 1 or 2 big bags of ice in it.

2) Place your legs inside the container and sit in it making sure your legs get cover by the water and the ice. Make sure you time the ice session. About 15 to 20 mins.

3) Usually the fist minutes of the ice session are the most painful ones, after 3 to 5 minutes your body and mind gets use to the cold and you can then relax and let the time go by.

NUTRITION FOR THE LONG RUNS

NUTRITION FOR THE LONG RUNS

"What you need are carbohydrates," says Deborah Shulman, Ph.D., a sports nutritionist in Bellvue, Colorado. Carbs are a good source of glucose, a form of sugar that our brain, nerves, and muscles need to function. A small amount of glucose circulates in our blood, but the majority of it is stored in our muscles and liver as glycogen.

The body can store only a limited amount of glycogen. When you deplete your stores, your muscles and brain run out of fuel and you feel physically fatigued and mentally drained. "Hitting the wall" is essentially your brain and muscles running out of carbs. Consuming carbs can help "minimize glycogen depletion and keep blood sugar level," says Shulman. In other words, you'll avoid crashing and burning. On the other hand, if you eat too much midrun, your stomach won't be able to digest all the carbohydrates and you'll probably experience sloshing, bloating, or cramping feelings that signal carb overload.


The 75-Minute Rule

On a run that's about 75 minutes or less, you can rely on your body's glycogen stores and the food you eat prerun to power you through. Run longer, though, and you need carbs.

Jackie Dikos, R.D., a consultant dietitian who heads Nutrition Success in Indianapolis, suggests that runners start "fueling before the onset of fatigue." That means you should start taking in carbs between 30 and 60 minutes into your workout or race, depending on the intensity of your run. Dikos, who ran in this year's Women's Olympic Marathon Trials, starts drinking a carb-rich sports drink about 40 minutes into a marathon. You should then continue fueling in frequent, small doses. The ideal is 100 to 250 calories (or 25 to 60 grams of carbs) per hour, after the first hour of running, says Nancy Clark, M.S., R.D., author of Nancy Clark's Food Guide for Marathoners. That's the equivalent of one to 2 1/2 sports gels or 16 to 40 ounces of sports drink per hour.

That said, a runner's exact calorie needs vary from person to person. As Clark puts it: "A Hummer needs more gas than a Mini Cooper." Smaller runners might only need 100 calories every hour, while larger runners might need around 250 calories. The less fit you are, the faster you burn through stored carbs, meaning you'll need more calories midrun to keep your tank full. Running at a quick pace or high intensity also uses glycogen at a faster rate-a car going 75 miles an hour uses more gas than one going 60.

Many runners rely on sports drinks (Gatorade, Powerade) and gels (Clif Shot Gel, GU) for their carbs. "Both are sugar by another name," says Clark. "Sugar is what your body wants." But feel free to eat it in whatever form works for you, whether that's Gummi Bears, dried fruit, or Twizzlers. Clark, a veteran of nine marathons, eats mini Milky Ways on her long runs; Shulman, a runner and triathlete who routinely wins her age group, likes Fig Newtons.

The key to long-run nutrition, says Shulman, is for runners "to experiment with what works for them." Training runs offer the best opportunities to try new carb sources and practice timing your intake. By doing so, you'll learn how much your brain and body need to function at peak levels. And that means no more time lost to pitstops or run-ins with the wall at mile 21.
HAPPY RUNNING,
LUIS

Update to How prepared are you?

I had a wonderful visit with the lady that was attacked while out with her dog. She checked out ok and is healing very well. Her dog is also doing well with only a few small issues with his staples. The reason for this post?
Mental recovery.
This woman actually walked to my house so that she would have to go by the place where she and her dog were attacked. This was a vital step toward her full recovery. Although very difficult, she knew that she had to do it. I am very impressed with her drive to recover. She knows that it is going to take her a while, and her dog may not behave the same again, only time will tell. Runners, please take all of this to heart, I hope and pray that we never have to experience this for ourselves. Nothing can prepare us for an event like this.

How prepared are you?

The unthinkable has happened, Sunday 10/26/08 a lady and her dog were attacked and injured while out on a run. What would you do? How prepared are you for something like this?
I have thought about this possibility in the past, maybe for a split second. Now that I have witnessed it first hand, saw the blood and felt the fear, its much more real!
This event occured on the street outside my house, I heard the screams from the dog and owner, as a matter of fact the whole neighborhood did! Good thing they both screamed so loud and long! They got lots of help!
Think about it everone, things like this do happen, be prepared.
Pepperspray - a good idea!
Phone numbers handy - so you can remember them in a time of crisis!
Know release points for dogs! - eyes, hind legs & genetils. (most breeds)
The lady had deep cuts and wounds, the dog had a severe cut requiring staples and several welts from bites. The attacking dog's owner also had many bites and scrapes.
My advice - try not to get in the middle of a dog fight unless you want a possible trip to the hospital!

Ivy Rocks Chicago!

Ivy e-mails Coach Luis;

WOW!!!!!!!!! I did it!!!!!! Thanks to you! You are my HERO. I know I couldn't of done it on my own. I kept hearing you in my head tell me different things and I made it. I was not happy with my time, but I'll get over it. I was hoping for 4:45, but at least now I know what to do different in my training. I started out slow, like I'm supposed to, but I got scared that I would use up too much energy if I picked up the pace, so I stayed slow the whole time. My pace was 12:02. The next one I do I will work harder to get comfortable with a faster speed. I think I will do a 1/2 next to work on my time. Let me know what you think. I feel good today. Just a little stiff when I get up from sitting down or laying down. But once I'm up I'm pretty pain free. Thanks again!

Core Quest Runners Jail Break Run Photos

http://www.facebook.com/album.php?aid=2051&l=7f5cb&id=1355686998

Core Quest Award Dinner Season One

http://www.facebook.com/album.php?aid=6866&l=905ec&id=1355686998

Core Quest Runners Photo Album San Jose Rock N Roll Half Marathon

http://www.facebook.com/album.php?aid=6553&l=85f2b&id=1355686998

Core Quest Runners Photo Album Season Two

http://www.facebook.com/album.php?aid=7281&l=81e7e&id=1355686998

Welcome Dave!

Joining us for our first Saturday of Season two is Dave! Way to go on those hill repeats! What a way to begin with the Running Group! Can't wait to see your improvements over the season with all of the workouts Luis has planned for you!

Welcome Season Two!

We, the members of the Core Quest Running Group are pleased to invite anyone interested in what we do, running, walking, or jogging to join us for a run, walk or jog. Contact Liesbet anytime and she can hook you up with members of the group that meet your availability!
This season participants will be training for whatever distance race they choose for themselves. There are many events to choose from and we are here to assist you in determining what best meets your goals and abilities.
We have decided to keep the number of members to a minimum, and have also decided that the group should be co-ed.
So, we hope to see you at any one of our regular workouts soon!

End of Season One

Lisbet presents Coach Luis Leonardo with a Plaque containing an actual finishers medal from the San Jose Rock N Roll Half Marathon. Luis has been more than inspirational, more than motovational and more than just another coach out there. Luis LOVES what he does and it comes through everything he works with you on. There may be a full group at a workout and Luis makes you feel that what you do makes a difference for everyone! Congradulations to all of the Corequest Runners for a fabulous finish to season one especially Coach Luis!

San Jose Rock N Roll Half Marathon

Jodi Schiller Rocked San Jose with a time of 3:24:05! Way to go Jodi! Jodi gets my vote for the most consistent runner! she keeps a nice even pace and just keeps going!

(Scroll down for more photos!)

San Jose Rock N Roll Half Marathon

Here are Carrie Jeha and Mary Carrino at the pre-race dinner. Carrie finished in an astounding time of 1:53:29, and Mary 1:59:20! WOW thses ladies can run!
(keep scrolling down for more photos!)

San Jose Rock N Roll Half Marathon

Here is Yael weiss (left) she finished in an amazing 2:30:18! Cherise and Debbie preparing for takeoff!

San Jose Rock N Roll Half Marathon

Unfortunately we didn't all gather up at the end and get a group photo. This was the grand finale of our 22 weeks of running together as a group. We are sad to see it end, and at the same time very, very excited for what is to come! In the photo is (left to right) Debbie Sullivan - Debbie just recently joined the group and is still in the base training phase, she came out to cheer us on and ended up running a half marathon! Way to go Debbie with a great time of 2:54:08! Cherise Sarduke what a joy watching Cherise over the last 22 weeks! Her time has improved so much and she finished this race with a great time of 2:28:46! Luis Leonardo, our coach, he had an amazing finish at 1:19:17 and is already planning on the San Jose Rock N Roll Half Marathon in 2009 to hit a 1:15:00! That's determination!, and last, Monica Brennan (me!) finished at 2:19:13 whoo hoo!

Congradulations to Debbie Sullivan! New to the Corequest Running Group and first-time racer and medalist!

Debbie ran the 3rd fastest time in her age group in her first ever race!

You go girl!

Can't wait to see what's next in her running career!

Need to map out a route?

Here is a FANTASTIC link to map out your runs. You can even add in your water stops!

www.usatf.org/routes/map/

I found this tool very useful for maping these longer runs we are doing, you can also save your route, e-mail it as a link and print it out.
I printed out my long run this week and made sure that my family had a copy of it so that they knew where I would be. To my suprise I had a special water stop when my husband met me at mile 9 with a fresh water/gatorade and some fruit!

Stats...

Did you know that you can look up race results on the web? www.zinsli.com

The Long Run

As our long runs get longer and longer, I am finding the need to eat and hydrate more. Today I ran out of gas at mile 8 and still had 4 miles to go! Luis helped me understand at the end of it that we need to eat really well the night before, that morning, and during the run. Hydration is critical especially on warmer days like today. Small changes like the time of day we start can greatly impact the run. Its been good for me to experience running in all kinds of weather, but I have found that the heat really takes a lot out of me. Lets see how it goes next week!

In response to Liesbet's week

WOW!
Liesbet you are an amazing woman! I am amazed at your determination and drive!
My runs are never that focused, I just try to get through them!
You are going to have remarkable improvements and I am afraid that my goal of beating your 27:55 Primos 5K time (2007) might never come about!
I hit a kindof wall last week, I found myself feeling a bit tired. After talking with Luis, I think I need to re-focus on my nutrition again - so difficult, it's always changing!
All in all I feel better today. I did a nice 7.5 mile run with a little pick-up on the return route and ended with a nice set of strides.
The Danville to Alamo (Iron horse) or visa-versa is a nice flat straight section good for the 4, 6 or 8 mile round trip (8 to Rudgear).
I often see Mary on the trail, and together we know all of the restrooms that are open early!

ooh it was a tough week. How bad is it to do two runs in one day?

Hello all!

Yesterday was a tough week for getting the runs in. With kids out of school, the move, work and some other big stuff I won't go into here, it's tough making the time. Last week is a blur. All I remember now is - I think I ran on Monday - monday's "official" run. I did not run Tuesday. I did the track work-out on Wednesday. It's much harder doing that on your own.

I don't think I ran on Thursday.

I think I did the Thursday run on Friday. That was a good run - but I didn't follow the directions exactly. I did my warmup as directed. Then I started the tempo run. My heart rate monitor was all messed up though and was telling me my heart rate was low. I kept running a little faster and a little faster, trying to get my heart rate up. By the time I realized the monitor was not working properly I was probably running at the speed I was suppose to end my tempo run. But here is what was strange. Although I was definately breathing hard, and my legs were working hard, and I was feeling some discomfort from the effort - I realized - I could keep going, and keep going, and keep going. Normally it would be hard for me to sustain that effort level, it would be a short term effort. But this time, it was ok. I realized I was not "dying" to stop. It almost felt "ok". I knew I was running harder than I was suppose to given the tempo run, but the phenomeon of how I felt was so new I didn't want to back off and build up to this speed. I decided to just keep at it as long as possible. It was so weird. My body was fine. My mind was confused. It was ocilating between "you should stop. you are not suppose to run this fast for this long." and "this is fine. you can keep doing this for a long time." My heart rate monitor did start functioning again and it turned out I was running at 171 - which is about 4 beats over my thresh hold. I put the number out of my head and just kept running. It was very cool!

After 15 minutes I had to stop to go to the bathroom (I happened to be running past Heather Farm). Bodily functions can be so annoying! When I started back up again the feeling was gone, my legs felt heavy and building back up was hard.

I ran Friday's 4 mile run on Sunday morning and Saturdays long run on Sunday afternoon (in the heat of the sun). That long run was hard! I had a really hard time keeping myself going and felt like I was running really slow. Tim ran with me for about 45 minutes, then he headed off to do 20 minutes hard. I found myself struggling with pain and bordum so I broke up the run into 20 minutes segments. I ran 15 minutes slow, probably mid-low zone 3, and then did 5 minute surges where I built into was probably high zone 4. After a few of these rounds the 5 minute surges got too hard so I slowly dropped down to 10 minute slow, 4 minute surge, 5 minutes slow, 3 minute surge, 4 minutes slow, 2 minute surge, 3 minutes slow, 1 minute surge and then did 5 1 minues slows with 1 minute surges...anything to keep my mind occupied and break up the monotony. When Tim ran into me toward the end of the run I asked him to leave me to run alone in my misery. I could not stand the thought of his cheery face and his "isn't running fun and easy" way of running, while I was suffering so much. I apologized later.

Don't know how good the day was for my overall training eh Luis??? All in all - now that the misery is over - I'd say it was a great day. I kept running. It wasn't easy, but I did. I hurt - but I did it. Life is tough - then you smile.

Regular daily runs

I think I finally got it!
I actually get out my front door and go running according to Luis' plan.
I don't know when it all happened but there was a time when I just couldnt do it. I think its funny too because in the beginning it was only a short mile or two and now its 5 to 7 miles!

Hate Running?

Hate Running?
I did too!
I ran my first timed mile in like 15 minutes. I had to stop three, ok, maybe four times. I HATED running! Today I am training for my first marathon. For those of you not familiar with the marathon thats 26.2 miles. I clocked it one day, thats from the boot camp location in Danville (Los Cerros Middle School) to Treasure Island!
I am still in disbelief!
I actually ran/walked my first race a 5K (3.1 miles) on October 19th of last year, it took me more than 45 minutes and a heavy sweat, but I did it. This marathon I am training for is exactly the same date one year later. October 19th.
Luis Leonardo our CoreQuest running Coach has taught all of us in the group special techniques and skills to accomplish the seemingly most challanging workouts. All of us have improved our personal running skills, our times and our overall outlook on the art of running. (yes, Tim Hill keeps us on track with POSE too!
Our group is actually training for the Rock N Roll half Marathon in October, as of now each of us has improved so much and we have only just finished our Base training program and have this week begun our real training program!
If you have ANY interest in running or in our group, you would be most welcome! We love new members!
Dont worry about being new, that's what Luis is very good at, he will help you every moment of your training, and most of us will do workouts with you!
So, Hate running today because later you can look back and laugh at how badly you hated it while running 10, 12 or 26 miles!
Your friend from Boot Camp, also known as Grandma John,
Monica Brennan
925-831-0615 H
925-447-0471 W
gmajohn@comcast.net !!! feel free to contact me if you need energy, lately I have too much!

I'm back

Hi guys,



I am back from my hiatus. I went for our long run today. Lucky me, I got to do my run up along a beautiful creek in Squaw Valley. The trail goes up, up, up along the creek and lots of waterfalls, then up some rocky cliffs and then by a beautiful little lake. I did a ten minute warm up in zone 2 , then ran (and climbed) for 60 minutes up the gorge, staying in zone 3 as ordered, and then ran down for 30 minutes, staying in zone 3. That was exciting. Jumping down rocks, running down slabs and through trees it was actually easier to keep my heart rate up then I expected.



I have confirmed that it takes me 45 minutes to warm up. The first 45 minutes seem to take forever and are hard. After that - it gets easy. I feel like I can go forever.

It felt so good to get moving outside again. I have done nothing but work on our move during the last three weeks. I gained about 10 pounds and am having the "energy swings" that come from a less than great iet! Yep, too much chocolate and ice cream and bread, and not enough exercise. It will be fun to see how quickly I can get myself back.



I should see most of you Tuesday morning. I am planning on doing the early track work-out. It will be so good to be out there working it with you all again!



Have a great weekend.



Liesbet

Corequest Runners Jail Break Run 7/2008

Keeping a log

There are many lines of thought about keeping a log that you can reflect back on and identify trends in highs and lows in your running. I started keeping a log and found that the time of day I ate a banana, and when I cheated and ate a bite of cheesecake (while on vacation)(after having lost 5lbs)(and running in the pourig down rain in Philadelphia)(by myself)(always need to justify) I wasnt getting the "value" of the log.
I decided that to remain focused and upbeat even on the down days was my best option. Todays running log;
Meet up with several friends, run because you like to not because you have to, eat well and dont worry about what else you are missing today, this is what you want to do. Enjoy the fresh steamy cup of rainforest tea under the redwood trees and inhale the fresh oxygen they produce.
reflect on the 4 strides that were done post run and see if they help in the race tomorrow.
See you all tomorrow at the race!

Our First Race!

How excited is everyone to run the 5K this Sunday? I was really suprised to hear that the group is planning to go! Anyone interested should get signed up right away. You can go to either http://www.active.com/ or http://www.onyourmarkevents.com/ to register. If you have any hesitation about the race or about our regular run on Saturday, please contact Luis so that he can modify your workout to help you have a fantastic race day! Anyone not enrolled in the Core Quest Running Group is also encouraged to attend this race and join up with us! We would be very thrilled to have your company!
The race is the Jail Break Run in Dublin, Ca set for Sunday 7/20/08

Need to make up a run?

The Sunday 8am Nike Club Run is a great way to do it! Every Sunday morning at 8am at the Danville Town Green (Library) the Nike group is there with trial shoes (if you try them you will get a free pair of dry release socks! I recently paid $18.00 for a pair!) you can try out the nike + Ipod and/or their sunglasses and earn your way toward a free Nike Dry release shirt. You will also receive a card to bring to a retail partner and get a free pair of running gloves, always nice to get the gear!
The runs are a training program for people entered in the Nike Womens Marathon or the Half marathon in October, but anyone can join in the fun. Just ask Jenn, I think shes hooked. We had a good time running a sortof 10:15 - 10:30 paced 4 miles, while I slowed down Jenn just kept on going, she looked great! There was a pre-run warm up and a post run stretch, always nice to walk around the grass in bare feet after a run! If you decide to go let me know, I would love the punches on may card for bringing a friend!

Return from vacation

I am so glad to be back from my trip to enjoy the long runs with the group! This run was fantastic! It just so happened that we ran through the neighborhood I grew up in. Wow what memories!
Vacations are great but they can leave such doubt in your mind. Just remember that your legs will remember what they are supposed to do. Luis knows what we are all capable of and will help us get back into the groove when we feel bad or aches set in, its really amazing to watch him work.
We were all very excited to have Angela working with us today (Luis' Wife) She is also very encouraging and motovational. (isnt that right Mary?)

Running in Philadelphia

First time ever running in Philadelphia, First time running in a downpour!
Loved it and highly recommend it!
Cant wait to be back in the routine!

post-70 minute run

Ok. so this is my first time ever blogging....
Liesbet - thank you for sharing your story with us - it made me realize that we sxhould have sent Tim home to help you instead of doing the Pose clinic - which was excellent by the way, but nevertheless...
Also - the trampoline place in Santa Clara sounds amazing - i will definitly try to get there with my 5 year old...
I wanted to share with you the fact that last week I had a serious running crisis - the 60 minute run and the 3 x 20 minute runs in whch Liesbet and Monica starred were so difficult for me. I'm not even sure if i understand why - remnanats of jet lag and overworking? just that time of the month? And then came Saturday and the famous 70 minute run, which I actually managed to finish in one piece and felt pretty good about. Now my concern is how do I ensure that I have moe days like this, especially when we get to the actual half-marathon...
Thank you all for making the running group so inspiring and fun, and keep up the great work!

Trying to Run and keep up with the rest of life!

Hi Guys. I am sorry I did not make yesterday morning. I was struggling a little with how to coordinate the kids and Tim and I both being gone and then found out Friday night that our landlord was going to show our house at 2pm on Saturday – which meant to us that he was sticking to the 30 days notice he had given us on Monday (He had called us Wed and made it sound like he had changed his mind and was not going to show the house until we told him we had found a new place to live). We are hoping to buy a place, so this is our own doing, but we were hoping he would let us stay until we either found a place or decided to stay and wait until next year. The result of the Friday night call was that I got up and started packing at 5:30am instead of going running. I missed my run completely yesterday and I didn’t do my WOD (work-out of the day) either. I hope I get out today. It’s hard for me to make myself do that sort of thing by myself when I know I have so much to do. 70 minutes seems like such a long time, and the days feel so short.

I didn’t run on Friday either, but I did jump on a trampoline for almost 2 hours strait. I took the kids to Sky High Sports in Santa Clara. It’s a huge ware house filled with trampolines. The trampolines are all connected it’s kind of like being on one huge trampoline. We played tag, did tricks, jumped into the foam pit and had races across it. You should check out the website. It’s an amazing place. I’d love to get everyone down there for a fun work-out. Anyway – so instead of a recovery run I did what amounted to intervals on the trampolines for 2 hours.

Thursday’s run was murder! I ran at 2:30pm. It was HOT! I had been in a meeting which was suppose to go until 2. I told everyone I had to leave at 2. 2 came and went. At 2:10 I stood up and said I really had to go. At 2:15 I was stretching and said I was going. At 2:25 Tim finally asked me what appointment I had to go to and I admitted I was going running and justified – it was my last chance of the day to do it, I might miss tomorrow run so I could not miss today’s…etc… . Why is that hard to make stuff like this a priority? Anyway, I made it out. It was HOT and it felt Humid and I was miserable. I had a really hard time sticking to the run. My legs felt like lead. I just felt like I had no energy. I did my 10 min, jog on slightly hilly terrain, and then my next 7 on the same loop finishing at the bottom of a hill. I ran all my 3 minute zone 4’s up a hill, trying to get farther up the hill each time. It was TORTURE!!!! I think I was actually in zone 10! At the end of the 3 minutes I would jog down the hill and back to my loop. I was really hating life – but, here’s the sick part – loving it at the same time. Sometimes, with exercise, the misery of it has a satisfaction. I feel hot, tired, and like I just can’t do one minute more, and then I take some sort of pleasure in dong that one minute more, because it is so uncomfortable. When I finished the last 10 minute series I jogged and walked home. Sawyer and I were quite a site. After I got home, Carter walked into the room when I had my back to him. He started talking to me. When I turned around he jumped back and exclaimed,” Oh my gosh mom, what did you do to yourself!” I think I was a little red, and a lot wet and had a look of crazy desperation still left in my eyes. He then looked out the window at Sawyer and exclaimed, “What did you do to Sawyer?” Sawyer was wet and muddy and collapsed on the cool pavement. I had made one of my loops go by a water trough so he could get water. He would jump in it every time.

Anyway – That’s my run story for the week. I hope you post yours.

WOW!

Everyone was smokin today! Thanks again for another fantastic start to a Saturday! 70 minutes went by so fast I cant believe it!

Tuesday Track Workout

WOW! This workout was another unique and different workout all together. I an very curious about how each person felt after doing the 20 minutes of 100 meter speed intervals. I didnt get it at first then with Luis coaching me and running next to me I came to realize just how vital the recovery part was. Thanks again Luis!
Mary and Carrie ROCK!

Saturday Workout

Hot today! Great to have a chance to see Liesbet in action! Amazing abilities and very inspirational, loved watching the progressive end to each repeat.
I had a rough day, I felt sortof weak and tired. I managed to keep going through it all and worked on the mental aspect of the run. Liesbet reminded me after the run that it is important to maintain form so that injuries dont creep into the picture. Gee I knew I was not running my best but I forgot to focus on my form. Thanks for reminding me Liesbet!
Yael is awesome! With such a busy life, working, traveling & motherhood I don't know how she does it. I saw the effort on Saturday and can honestly say I am beyond impressed!
Excellent workout Luis, Next week looks very challanging. See you at the track Tuesday everyone!

Post race nutrition

The races we sign up for do not have to provide good nutrition for us when we finish. Although most have some water and fruit. The sponsors often have various things like yogurt, chips, sports drinks or bars. I always toss a couple of pieces of fruit in my bag, and an extra water bottle, that way I am certain that there is something handy right after the run. Also, talk to Luis about having something handy at or right after practices. the longer and harder we go, our bodies are going to need the fuel. The Jail Break Run is hosted by the Alameda County Sherriffs Association and simply does not have any other sponsors. The website indicates post run refreshments. Use your best judgement.
Monica

I'm testing my blogging abilities to see if I'm doing this right.

Get Running!

I agree with the comment that it is easier with a group. As a matter of fact there are a few of us that run together on a regular basis. It is sometimes difficult to run by yourself or later in the day when it is so hot. I promise that if someone asks me if I can run with them, I will do my utmost to do just that. I will be honest about real life issues that may be in the way, but I will do what I can, when I can to help anyone out!
If it's too hot but the only time you can go is in the heat, try walking. You will feel much better having done something rather that nothing.

Loved the hill too, looking forward to those hill repeats later Luis!
Monica

My first run with the group.

I can tell this is going to be great. It's so much more fun to run as part of a "team"! The run was easy. The hour went by fast! Luis is amazing - running back and forth between us all like it is nothing. My right ankle was definately tight. I have to admit I changed it up every once and a while and ran backwards. Moving in one direction on flat paved ground is foreign and will take some getting used to. I was happy to have a little hill at the end.

Post from Jen Shurman

I had so much fun today!!! I'm so glad Liesbet has joined our group. Today is a milestone for me as many of you know I've never run 6 1/2 miles before!!! I can't imagine what a great feeling it's going to be when we are running 13 miles. Luis really helped me increase my speed the last 10 minutes. It felt awesome! I know I would not be running if it weren't for our group. I'm looking forward to our July 20th race!!! (I posted this for Jen - she had posted it under comments to my last post.)

I join tomorrow.

I join you all tomorrow. I am excited to join your group. I have been hearing raving reviews from you all. I have never done anything like this before - actually train for an event - and train on pavement (I am a dirt girl by instinct)...and with a group no less. WOW! I wonder if I will actually like going out for runs by October. POST, POST, POST everyone. It will make it more fun!