Barb’s Pearls

Patience Can Pay Off

Patience is something we runners are usually a little low on.  It’s one of the many reasons we run.  I like to think that I have improved on my patience level over the years. At least I think I have managed to learn a little from my many years and many miles of marathoning.  One thing I have learned or perhaps come to accept is that you have to take running one step at a time, no matter if you are trying to run your first mile, your first marathon, or your 100th marathon.  It’s sort of like the tale of the tortoise and the hare - the tortoise wins every time. 

In running terms, this means that steady, even progress toward your goal is the key.  No matter what the goal, there is always a starting point - where you are today - and an ending point - where you want to get to.  For the new runner working on running that first mile without stopping, he or she may begin by running one block.  The next day it might be two blocks and so on until the goal is reached - one mile.  You work up your distance gradually over several weeks. 

Obviously working over a period of several weeks to achieve your goal takes more patience than just going out and “doing it”.  The person who takes this approach may very well be able to run a mile on that first try.  Odds are they are not going to feel very good the next day however, or the maybe even the next week.  If they go out and try to run a mile again the next day, they may find that they are “out of gas” after only a few blocks, unable to continue.   Simply put, the reason is because they have not built up a solid base.  The more you stretch yourself beyond your current capabilities, the longer it takes to recover.

I coach runners to work on distance first, speed second.  If you can’t go the distance, speed really doesn’t matter.  Once you know you can go your goal distance, you can apply the same stepping stone approach to speed.  Running involves multiple factors working together to move you forward beginning with your lungs taking in oxygen, delivering it through your heart and into your working muscles with the aid of your internal fuel system.  Training these systems in concert builds a solid aerobic base to allow you to run further at a faster pace.  The key is training at or just about your current level.  Once that becomes easy, you move to the next step.  If you try to skip steps, once again you are just going to wear yourself out and potentially lose the progress you have made.

Steady progress toward a new distance or speed goal can take days, weeks, months, or years - that pesky patience thing again.  How fast you improve depends on a myriad of factors but there is no question you will see improvement. 

On Patriot’s Day I had the privilege to watch many of our ClubRun members enjoy the thrill of running the Boston Marathon.  I have run and trained with most of them over the past several years.  I know that in each case, the runners made a strong, determined effort to work towards that too often elusive Boston qualifying time over a period of years - not days, or weeks, or even months.  For them, patience paid off.  It can work for you too, if you let it.

Ali’s Extrasizes

The Roll-Up

Getting stronger and stronger, I can see it, the questions is; can you feel it?

This month we will add a Pilates move called the Roll-Up!  The Roll-Up is an excellent core exercise in which you focus on your breath to perform the move.

Here you go:

1. Begin on your back.  Start with your arms over head and move them to 90 degrees.  As you bring your arms to 90 degrees, tilt your chin to chest and lift your head off the mat.  Abdominal muscles are strong, pull navel to spine.  Breathe in through your nose as you lift your head.
2. As you reach your hands to the ceiling lift your shoulder blades off the mat followed by your low back and continue reaching to your toes.  Hold to the toes and stretch your hamstrings for a few seconds before returning to the starting position.
3. Move slowly from start to finish, it should take you about 8 seconds to reach your toes and 8 seconds to return back to the starting position.  Breathe out as you reach to your toes and repeat the breath as you move back to the starting position. Remember to breathe; it is the most important part of any exercise!
4. You will do 3 sets of 8 repetitions.
5. Relax and lay down on the mat, reach your arms over your head and legs out as long as you can, stretch out those abdominal and lower back muscles.

Happy Running!

Mitch’s Review

Race Spectator Review

Runner Profile, interview by Scott Spoo

Meet Tom & April Morgan

Leah’s Fitness Food

MACARONI & FOUR CHEESES

You can enjoy your favorite comfort foods without ruining your diet! The squash is a nutritious filler and you won’t even miss the butter.

Ingredients

1 box (14-16 oz) elbow macaroni
2 packages (approx. 20 oz) frozen pureed winter squash
2 cups fat free milk
1-1/3 cups extra sharp cheddar cheese, grated (4 oz)
2/3 cup Monterey jack cheese, grated (2 oz)
½ cup low-fat ricotta cheese
1 tsp salt
1 tsp dry mustard
1/8 tsp cayenne pepper
2 Tbsp dry bread crumbs
2 Tbsp Parmesan cheese, grated

Directions

1. Preheat oven to 375 degrees. Coat a 9 x 13” baking dish with cooking spray.
2. Cook the macaroni according to the package directions. Drain and transfer to the prepared dish.
3. Combine the frozen squash and the milk in a large saucepan and cook over low heat, stirring occasionally to break up the squash until it is fully defrosted. Turn the heat up to medium and cook until mixture is almost simmering, stirring occasionally.
4. Remove the pan from heat and stir in the cheddar, jack, ricotta, salt, mustard and cayenne. Combine well, and pour this mixture over the macaroni. Stir to combine.
5. Combine the breadcrumbs and parmesan cheese in a small bowl. Sprinkle over the top of the macaroni and cheese.
6. Bake about 20 minutes, until cheese mixture is bubbling, and then broil for 2-3 minutes longer so the top is crispy and browned.

Scott’s - Run: The Math

When you add it all up, it is always a good thing to be a Runner.  The number of health benefits a runner gains are immeasurable.  Not only do good things happen to our bodies, but also to our minds, and our environment.  It really is the bee’s knees.  Even better than a coupon book that promises a savings of $152.15, where you have to buy everything in it.  With running, all of the savings are included.  Still not sold on the miraculous power of a brisk jog around the neighborhood?

Consider the obvious fact; that more people die while not-running than while running.  This right here is a great excuse to run as often as you can.  How many times have you heard, “You’re destroying your knees!” or, “You’re going to be crippled when you’re 60”?  And when out on the next 5 miles, instances of doubt rattle your brain when the slightest twinge appears.  Have faith!  Those little annoyances are only temporary.  Sedentary folks are about 45% more likely than runners to develop Osteoarthritis in their later years, according to a study in Runner’s World.  Much of the miracle roots itself in the simple act of losing 10 pounds which subtracts 45 pounds of pressure on the knee when running.

Besides receiving benefits in joint health, your ever important ticker will be better off as well.  Depending on which scientific study you choose to believe, running can decrease your blood pressure about 10mmHg in just a few weeks.  Hand-in-hand with this improvement is usually an increase in your “good” cholesterol of about 6% and a drop of about 10% in the “bad” kind.  Already this hobby is a 3-for-1 package deal, not too shabby.  At no extra charge, throw in a 20% decrease in the risk for heart disease.

Not for a limited time only, running includes approximately a 90% lower incidence rate of diabetes.  Act now and a 40% reduced risk of stroke will be yours, all for the low cost of 3 installments of 5 miles per week!

But wait, there’s more!  You’ll also get an estimated 40% increase in bone density, which helps prevent an early case of osteoporosis.  For all those running shoe owners out there, each step gets you closer to receiving the special gift of a 20% less chance of breast cancer, a 50% less occurrence of colon cancer, and as a bonus to all who begin now, a 20% reduced rate of contracting prostate cancer and a 35% less chance of developing lung cancer.

All this can be yours, including a reduction in stress and a boost in confidence all for just minutes a day.  And easier than hair in a can!  I’d like to see Ron Popeil beat that.  How can you pass up an offer this good?  No matter what the numbers say, I think everyone will agree that they don’t need some infomercial to sell them on running.

Carter’s Countdown

Top 10 reasons to run Grandma’s in 2008:

1. Bob Dylan considers Highway 61 to be an appropriate place for human sacrifice. Maybe you do, too!
2. Every runner you know will be there. Good incentive to keep going.
3. Duluth gets so pretty when you’re just about to pass out.
4. Meet each and every race participant at the I-35 rest stops on your way to and from the race. On the way there, the racers are those waiting in line to use the bathroom. On the way back, they’re the ones hobbling.
5. That ship in Canal Park? The length of which a marathoner must run in the last mile of the course? It’s the William A. Irvin, the longest ship in the world. Some wormhole-blackhole-quantum-something makes an eternity of its 610 feet.
6. Ultima is the official sports drink on the course. Drink up and then share your own thoughts!
7. Witness the optical illusion of the Duluth aerial lift bridge. You run toward it for 26.2 miles and it never gets any closer.
8. There’s a Starbucks like a mile from the finish. Perfect for your 25 mile latte.
9. It’s not on Father’s Day this year!
10. If you can make it to the water afterward, soak your aching leg muscles. Priceless.

May Birthdays

Dick Kalar - 5/6
Michelle Kolling - 5/7
Meghan Gage - 5/9
Mark Friske - 5/10
Allie Storti - 5/13
Christine Scott - 5/14
Sherilyn Seifert - 5/20
Kate Speiker - 5/24
Beth Oman-Brown - 5/25
Debbra Davis - 5/29
Eric Slagle - 5/30
Dick Bernstein - 5/30

May Events

Upcoming June Events

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