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.