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Double Tie Your Laces & Other Race Day Advice

Friday, September 16, 2011

Yep, happened again yesterday doing the HIIT (Hi Intensity Interval Training) workout. Just before the 7th or 8th sprint my right sneaker felt loose and sure enough I forgot to double tie my laces. Had to take time to re-tie both as the other one wasn't far behind in wanting to come undone. Just what you don't need if going for a new personal best. Not that you can't accomplish great things with untied laces, just look at Usain Bolt. He won the 100 Meter and set a new world record at the 2008 Beijing Olympic games, all with his left shoe untied.





Still, if we can make our runs and races easier why not. So here's my list of things I've come up with to do just that.

1. Double Tie Your Laces (oh, you've heard this one before.)
2. Blow your nose! You think it's funny but it's not :) Runners know that everything gets "juicy" as you get going. Sweats bad enough, no one wants a wrist band covered in boogers too.
3. Run with water. It's amazing how a dry mouth/palate can affect performance, but it does. A little goes a long way and I usually make it through with 8-12 oz per hour.
4. Warm-Up Don't be afraid to walk around, jog in place or even stretch before hand. Your run will be that much better for it.
5. Cover your nipples (c'mon guys and gals that's medical terminology. And if that offends you you'd best skip the Wiki) and other hot spots with tape or other friction aids. The longer the run the more damage you can inflict on yourself so plan accordingly. Blisters can make your run unbearable or stop you dead in your tracks.
6. Don't Eat Within 2 hours Of Start - That's kind of a personal preference and some may be able to get away with an hour or even less, but do the research and see what others think and put it to the test. I've run after not having eaten for 4 or more hours and had some really good runs. Eating too soon before the run/race starts diverts blood from your muscles (where you'd like it) to your intestines to help digest the food you just ate, sapping performance and, maybe even worse, paving the way for some killer cramps and/or nausea. You have about an hour of energy stored in your muscles so save the "Goo" for after that 5 or 10K, unless your running longer distances.

That's my list so far. Have I missed anything? What tips and tricks do you use to get you through your runs? Thanks and be safe out there.




www.nitebeams.com/

  
  Member Comments About This Blog Post:

HEALTHYMAMA4 10/8/2011 8:09PM

    Good advice! Oh yes, tape the nipples! I passed out water at mile 10 of the 1/2 marathon and this poor guy had blood streaks on his shirt coming from...yes, you got it, his nipples. OUCHY!!!! Poor guy! Thanks for sharing this!

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HICALGAL 9/25/2011 10:01PM

    i think u covered it all..i could relate to all especially the "juicy" part..lol its surprising how the smallest details can make a big difference..race, workouts and in all aspects of our lives.

ps..hope ur race went without incident. proud of u for making big strides in ur journey..keep kickin it!! emoticon

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BLACKROSE_222 9/23/2011 3:56PM

    Yep, girls have nipple issues too - even with the sports bra. I usually slather up quite a bit with some stick stuff... it helps. And for my ankles, if it is a long one - I tape them up... I get pretty bad blisters, but found a way to tie my shoes so it helps on the shorter runs.

Thanks for sharing Kirk!

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ERNOINACTION 9/20/2011 10:57AM

    Oh, you only wear tape on your nipples when you run...not all the time? I must be doing it backwards. :) Anyway, good advice. If I ever start running I'll keep this in mind! Best, E

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LOVESLIFE48 9/16/2011 7:46PM

    I'm not a runner but would like to maybe start. Thanks for the tips!! Have an awesome weekend!! emoticon emoticon emoticon

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EARTHY2 9/16/2011 2:10PM

    It is always a good time to double tie your laces. I stumbled many times before I started doing it. For goodness sakes, we double tie baby's shoes so they can't get them untied, what takes us so long to realize that it is much safer for us to do it for ourselves at all times, not just for racing. Thanks for reminding everyone of this fact.

Shirley

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SCARECROWISCOOL 9/16/2011 11:10AM

    And I thought my hubby was crazy when he says that his nipples hurt after a long run! emoticon He'll have to shave around there before putting tape on them though... OUCH!

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Recipe For Disaster

Tuesday, August 23, 2011

We've all heard some "expert" advising that we should only weigh ourselves once a week. And there's proven wisdom in that as The National Weight Control Registry ( www.nwcr.ws/ ) has reported that participants that weighed in at least once a week maintained the greatest losses over time. I too adhere to this and weigh in only twice a week: Sunday is what I post here and again midweek to see how I'm doing. Sometimes good and sometimes not so good.
Now a new study is preaching the gospel of the daily trip to the scale. Researchers from the University of Minnesota looked at more than 3,000 obese and overweight adults who were enrolled in trials that either focused on weight loss or on the prevention of weight gain. At the end of the two year study, researchers found that those who weighed themselves on a daily basis lost an average of 12 pounds, compared to people who weighed themselves weekly and lost an average of six pounds. Those who said they never weighed themselves gained an average of four pounds.
Of course, if one wants to follow such a regiment there should be rules like weighing at the same time every day, like first thing in the morning, and not weighing yourself next to windows above the 1st floor if prone to fits of hysteria at what you might see on the scale.
Although more studies are in order, researchers reason the daily weigh-ins allow people the opportunity to catch small increases in weight, and make the necessary changes, before they become bigger increases in weight. So where do you stand on this issue? Me, I'll be on the scale on the 1st floor.



Study in: Annals of Behavioral Medicine
Excerpts from: "Study: Daily weigh-in helpful for some dieters" at bodyandhealth.canada.com/channel_sec
tion_details.asp?text_id=3868&channel_
id=1055&relation_id=30090

  
  Member Comments About This Blog Post:

HAPPYSOUL91 8/30/2011 9:08AM

    I find that when I weigh myself 3 times/week, things go better for me. If I don't get on the scale...it just doesn't exist and my weight goes up.

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-SEVEN- 8/27/2011 11:54PM

    A couple times a week for me also- the same days, the same time (morning, naked, after the shower, take a big breath in... let it all out, hold, and pray for a fantastic result!) emoticon

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CHBADILLO 8/23/2011 10:00PM

    when I weighed in daily I was losing, weighing in weekly works sometimes. I can't find consistancy, that's my problem. Thanks for the "thinking blog" :)
Christie

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ERNOINACTION 8/23/2011 2:11PM

    Interesting. I've tried it many ways. Started out everyday...I was so confused by day to day changes. Went to once a week and got stressed about doing well. Now I just go on the scale at the Dr every couple months. Still haven't found something that works...maybe it's just me :) However, I feel that when you know you're going to weigh, you tend to do better. Something to think about. THanks! E

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JACKIE4019 8/23/2011 1:40PM

    I weigh daily but I don't let the daily up and downs bother me.

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THEMIS27 8/23/2011 11:34AM

    I prefer daily weigh-ins too. I think the key is to realize that fluctuations are normal and that no, I didn't *really* gain 4 pounds yesterday. But, if I'm showing a gain, I know I need to dial back the food a bit. As long as the general trend is downward, I'm happy. emoticon

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BLACKROSE_222 8/23/2011 11:33AM

    Wow, I always weigh in every morning after I shower, bathroom necessities, and naked. But I only count it on weigh in day (Wednesdays).

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STUNUTS 8/23/2011 10:39AM

    I was going every day to start, it helped me analyze maybe I shouldn't have had this or should've done that. My recent trip to Nashville showed me maybe daily wasn't the answer, as when I came home I was 307 and two days later I was back to 297. Stoopid delicious barbecued food.
My official day is Friday, but I will peek in every now and then.

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SCARECROWISCOOL 8/23/2011 10:14AM

    I weigh every morning... otherwise I just let myself go until a day or 2 before weigh-in day. emoticon

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HICALGAL 8/23/2011 8:44AM

    i'll stick w/the ground floor...preferably with nothing breakable, within feet and arms reach emoticon

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BRIANDOYLE 8/23/2011 8:29AM

    I am doing it once a week. I have no need to obsess over my weight and live by what a scale tells me. If we are to be loosing and average of 1.5 to 2 pounds a week yet check daily we would have to spend more time focusing on our weight and less time on why we are trying to loose our weight.

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DARACOX 8/23/2011 8:13AM

    I used to weigh weekly, but now I do weigh every day. I find it helps keep me in touch with what my body is doing. I know that fluctuations are normal, so I don't freak out if I'm up a pound or two one day. I find that weighing everyday actually helped me with my relationship with the scale. I'm more used to ups and downs and I know it will change again tomorrow but as long as the overall trend is down I'm happy.

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LOVESLIFE48 8/23/2011 7:27AM

    I used to weigh every day but I don't anymore. The scale was running my life!! I weigh 2 times a week. Saturday morning is my official weigh in. Then Tuesday or Wednesday I weigh again. I can live with this!!!

Good blog!!! Hope you have a great day!!!

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LEAKAY59 8/23/2011 6:31AM

    I'm a weigh every day gal, Kirk. I believe it's just like everything else here at Spark, a personal, whatever-works-for-you piece of the larger puzzle. I weigh every morning after my first trip to the bathroom, always in just my nightie so there's no food intake yet. It works for me, to catch the small changes before they become huge problems, just as the study you quoted found. To each his/her own, and Spark On!

P.S. We live in a ground-floor apartment, LOL!

Comment edited on: 8/23/2011 6:32:53 AM

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FITANDFIFTY2 8/23/2011 2:09AM

    I weigh every morning, same time. Yes, there are fluctuations, but I am aware of them. I just prefer to stay on top of it and it works for me. I am 8 years plus on maintenance (after losing 157 lbs)... so I know there are lots who might not agree with me,, but it is a plan that I can live with. Have a wonderful day! emoticon

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Pandora...who knew?

Sunday, August 07, 2011

I'll be the first to admit I'm no early adopter. I'm also not the most patient cat. I've been waiting patiently for Samsung to release the Player 4 stateside (was to be here in the spring) but now that Apple is sueing over said device I had to get creative. Looked for something that had most of the features of the Player 4: Android OS, GPS, music player, Wi-Fi, a good camera and at least some video. Found it all in the HTC Hero and got one cheap online.

This is my 1st smartphone (see above) and I don't forsee ever activating it considering the ease of finding hotspots. Actually, I think my LG is pretty smart, just not this smart. I'm seriously impressed! Downloaded an app called Runtastic and it's...well fantastic. Now I can run, bike, etc where ever I choose instead of taking time creating maps from mapmywalk.com and guessing. Just hit start and go! Then I remembered this thing called Pandora and downloaded that. More awesomeness! Loving my Crystal Method channel. Already got me through a bike workout tonight and I really thought I was done for the day, at least that's how I felt, but there I was sweating to the beats and enjoying it. Still looking forward to Samsung's Player 4 but now there's no hurry. There's even a cool Sparkpeople App. Rock on!

  
  Member Comments About This Blog Post:

DDOORN 10/3/2011 9:02AM

    Love Pandora! It's always on my pc at work!

The main channel I created for myself is called: Jazz - Folk - World Favorites

Don

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DRB13_1 8/23/2011 2:11AM

    Love Pandora! emoticon
Keep sweating! It's the fat cells crying (and melting). emoticon

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BROWNIEISLANDER 8/22/2011 10:02PM

    Very cool! emoticon emoticon

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-AMANDA79- 8/10/2011 9:40AM

    My iPhone is my best friend. The music, the food tracker, the exercise apps, etc. I think everyone who is trying to get healthy should have a smart phone!

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CHUBBYSELF 8/10/2011 8:47AM

    I love pandora...and if you have an ipod jack in your car you can hook your phone to it an play pandora through your radio!!! This is especially helpful for long drives!

Glad to hear you love your phone!

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ERNOINACTION 8/8/2011 11:45AM

    Love pandora!! Welcome to the smart phone world.

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BLACKROSE_222 8/8/2011 11:29AM

    Wow, that sounds really cool.

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LOVESLIFE48 8/8/2011 7:39AM

    emoticon

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SEANDA 8/7/2011 11:41PM

    LOVE Pandora!! I have stations for my every mood and need. :)

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CAROLINA_KOUKLA 8/7/2011 11:20PM

  I loove Pandora too! :O)

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Pandora...who knew?

Sunday, August 07, 2011

I'll be the first to admit I'm no early adopter. I'm also not the most patient cat. I've been waiting patiently for Samsung to release the Player 4 stateside (was to here in the spring) but now that Apple is sueing over said device I had to get creative. Looked for something that had most of the features of the Player 4: Android OS, GPS, music player, Wi-Fi, a good camera and at least some video. Found it all in the HTC Hero and got one cheap on eBay.

This is my 1st smartphone (see above) and I'm not even gonna activate it. Actually, I think my LG is pretty smart but not smart enough for Apps apparently. I'm seriously impressed! Downloaded an app called Runtastic and it's...well fantastic. Now I can run where ever I choose instead of taking time creating maps from mapmywalk.com and guessing. Then I remembered this thing called Pandora and downloaded that. More awesomeness! Loving my Crystal Method channel. Already got me through a bike workout this evening and I really thought I was done for the day, at least that's how I felt, but there I was sweating to the beats and enjoying it. Still waiting for Samsung's Player 4 but now there's no hurry. Rock on!

  
  Member Comments About This Blog Post:

BLH507 8/8/2011 9:29AM

    Love Pandora! I've been afraid to use it on my Blackberry though because it gave me a warning that it would use alot of my data plan. I don't use hardly any data plan so I might try it.

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JUDITH316 8/8/2011 1:24AM

    good post, sounds like you are having fun and enjoying your HTC Hero...You are doing a great job in your fitness, I'm standing with you cheering you on.. emoticon emoticon

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Delayed Gratification

Sunday, May 29, 2011

"Holding out" on myself? Why would I do this? There's a Latin quote: "nosce te ipsum" or "Know thyself." And I KNOW that after some bedroom wrestlin' running would go from 1st or 2nd to not even on the top 5 of things to do. Anyway, I got my 3 miles in, in a light drizzle no less, so I could get my day truly started off right. Either I'm getting serious about reaching my goal or running is more of a guilty pleasure than I was led to believe.



Hope you all enjoy a great Memorial Day.

  
  Member Comments About This Blog Post:

MOLLIKROWN 6/10/2011 11:49AM

    Ya done good! .. i just went from running a mile in 30 minutes.. to 12 minutes.. i wish i could keep up with you. In time.

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ERNOINACTION 5/31/2011 10:58AM

    Way to get the miles in and make it a priority...any races coming up?!

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FLUTTER-BY)L( 5/30/2011 11:06AM

    emoticon

Have a great day after a nice start.

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HICALGAL 5/29/2011 6:38PM

    i'd say both... not many reach this point. emoticon emoticon

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LOVESLIFE48 5/29/2011 2:57PM

    emoticonYou crack me up!! Congrats on getting your run in!! emoticon

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