Let's Start Our Own Turkey Trot!

It has been too long and we now have a reason to get together again...Let's start an ANNUAL Turkey Trot in Washington. Invite Friends and let's run a few miles so we are able to enjoy our Thanksgiving Meal even more!

Thursday, November 26th (Thanksgiving Morning) at 8am-Waterfront Bathrooms (our old Meeting place).

Hope to see you all there!

-Tara

From Writer Tara Parker-Pope, a New York Times Health Columnist:

"Always remember that dead last is better than did not finish, which is WAY better than did not start!"

WE DID IT!

CONGRATULATIONS TO THE FITNESS UNLIMITED TEAM IN TRAINING!

RUN FOR THE BOOTY

HALF MARATHON

GREENVILLE, N.C.

SUNDAY, OCTOBER 11, 2009

WE DID IT! We trained for 12 weeks and we accomplished our goal-accomplishing a half marathon! We had perfect racing weather with temperatures in the low 60s with partly sunny skies. The day started with nerves and excitement and ended with the sense of accomplishment. Words can not express how it feels to cross the finish line-a lot of us were flooded with emotions, knowing how much time and energy we put into these last 12 weeks. Some of us were overjoyed and MANY were just thankful it was over with.

I can not express how very much it meant to me to see the Fitness Unlimited Training Team cross that finish line-it was one of the proudest moments of my life. This day will be sketched into my mind as one of the best days of my life.

Thank you for all of your hard work and dedication to this program. I hope this is only the beginning of the Team in Training!

Last Group Run

Our last long run together, I can't believe it! These past 11 weeks have flown by! I remember when we all dreaded doing 4 miles and now we are all logging double digits! The race is next Sunday and I know there is still some apprehension and anxiety about it, but I am CONFIDENT that everyone will do AWESOME! I am so excited to see those who have never raced before experience the overwhelming feeling of success when crossing the finish line.

Many of us have suffered minor injuries and obstacles that have impacted our training. Nevertheless, to be able to work through that and still make it to the race is commendable. I am so very proud of everyone and I will miss training with this group. I hope we all continue to run together and train for future races. I am thrilled to be a part of Fitness Unlimited's Training Team. Good luck to you all next Sunday.

Tips for Race Day Weekend

Marathon Eve: The Night Before
-Try to stay off your feet as much as possible through the early evening before you go to bed. You want to have "fresh" legs. If you’re going to do an easy run, do it early in the day.

(It doesn’t hurt to do an easy jog of two miles or so, even before a marathon.)
-Drink throughout the day and into the evening. Drink until your urine is clear.

If you’re urinating every hour, you’re well hydrated.
-Lay out your clothes. If you already have it, pin your number on your shirt. Put your socks in your running shoes. Lay everything out on the floor or an extra bed, starting from your head down so you won’t forget anything: hat or visor, sunglasses, singlet, gloves, shorts, tights, everything you'll be wearing.
-Gather together other race sundries: lubricants, gels, powder, whatever you’re going to need in the morning. Put it somewhere you’ll see it immediately. You don’t want to spend any valuable time race morning searching for a jar of Vaseline!
-Set aside some time to meditate and visualize the race. Take as long as you need. If you’ll be at home, let your family members or anyone else who shares your home know that you’re going to need some "quiet time." If you’re staying at a hotel away from home, don’t "hang out" with other runners in the lobby. Go to your room and rest. Leave the socializing for after the race.
-Set as many alarms as makes you feel comfortable even though you’ll probably wake up early. If you’re staying in a hotel, don’t rely solely on a wake-up call. Set your running watch and the radio alarm.
-Don’t worry if you can’t sleep well. You should have slept well in the two night’s prior. Pre-race jitters are common. The harder you try to fall asleep, the more you’ll stay awake.

The Main Event!
After months of preparation, you’ve finally made it to the big day. Here are some tips to remember:
-Drink at least one quart of water in the last two hours before a marathon or half-marathon. You won’t need as much before a shorter race, but you still must be well-hydrated.
-Don’t bother with a warm-up run. Do a few easy strides and some easy, short stretched. If you’re too warm, you’ll start out too fast.
-Monitor how your body feels. Whether you’re running a 5K or a marathon, you need to be aware of what you body’s telling you. Respond accordingly.
-Unless it’s an extremely hot day, you shouldn’t need water in a 5K or 10K. Any distance over 10K, even if the day is cool, plan on taking water at every aid station.
-Be aware of your pace. 5K through 15K, you’ll probably want to run an even pace. In the marathon and half-marathon, you’ll need to be patient. For the first six to seven miles of the half, and the first ten miles of a marathon, you should maintain an effort level that feels like you’re out for a fast, long run. You shouldn’t be working or breathing hard.
-No matter what distance you’re racing – think positive thoughts!!

Critique, but don’t Criticize
No matter how your race turned out, you should do a post-race evaluation. It’s important whether you ran a PR or had a bad day. Ask yourself these questions:
-Was I fully prepared, mentally as well as physically?
-If I lost my focus, did I lose it long before race day or did it drift away during the race?
-Did I peak too soon? Was I over-trained going into the race?
-Was I excited, but not too nervous at the start?
-Did I start out too fast?
-Did I feel strong and in-control throughout the race? If not, when did I start to falter?
-Did I start having self-doubts about my performance at any time during the race?
-Once you’re answered those questions, follow them with these:
-What will I do the same or differently next race to prepare myself mentally and physically?
-Will I train exactly the same for the next race?
-Will I do more visualization and practice more affirmations?
-Will I practice more relaxation techniques?
-Will I run more mileage or less? More speed-work or less?
-Will I rest more? Will I do more cross-training on my non-running days?
-Will I eat differently? Will I drink more?

Write the answers to the questions down. You may come up with others. Use the answers to help you train for your next race. Tape them to a mirror or your refrigerator. Put them in your running log. Use them to help you get better. Don’t be too critical with yourself; your critique should be positive. You probably did many things right. Focus on those things and move forward.

Group Run 10!

I can't believe we are already at week 10. In fact, we only have one more group run together before the BIG RACE! This is the time in training that you can easily see the FINISH-you know at this point that running or walking 13.1 miles is achievable. These last 2 weeks of training leading up to the race is really about MENTAL PREPARATION! You've logged the miles, you paid for the race, now it is time to wrap your head about completing the distance. I have absolute faith that we can all finish this race-hopefully throughout training we have learned what our stomachs can tolerate, how to push through the bad runs, working through lack of motivation and tiredness and, most importantly, the idea that anything can be accomplished through hard work and dedication. Whether or not we continue training after this (I hope we all do), I hope we can take away the importance of goal setting and comittment-we can use that througout our lives when we are faced with challenges and/or obstacles. Let's get ready to show Greenville what Fitness Unlimited Members can do!

Group Run 9

Once again we met at 6am on a Saturday morning to run or walk 8 or 10 miles. I think the majority of everyone is starting to feel more comfortable with the mileage. We only have 2 more training group runs left before the actual race. I don't know if everyone would agree but I will really miss these group early morning runs. I have personally felt so accountable to the group that I have felt more motivated to get up in the morning and perform at my best. Getting up early on a Saturday morning would not be so easy if I wasn't meeting a group of my peers! I hope everyone feels as commited to this group as I do. Early Registration for the race ends tomorrow-so REGISTER!

Group Run 8

Well, we are now running at 6am so we start off in the dark! Last Saturday was the most mileage we have accomplished since beginning our training. We were able to run/walk either 8 or 10 miles. We will do the same mileage again this Saturday.

This is the point in training where it takes more effort to accomplish the training mileage. A lot of us are tired from the grueling pressures of family and work and it seems to take a lot more energy to do even 3 miles! We are in week 9 of training and the end is just around the corner. I think we all need to find what motivates us so we can continue training. Just imagine the feeling of getting to that start line and, more importanly, crossing the finish line on October 11th!! You will feel such a sense of accomplishment and empowerment when you are able to look back at these last 12 weeks and realize just exactly everything you have done! So, pat yourselves on the back for making it this far and keep on trucking...YOU ARE ALMOST THERE!!

"YOU CAN CHOOSE TO THROW IN THE TOWEL, OR USE THAT TOWEL TO WIPE YOUR SWEAT"

Labor Day Weekend

I must admit, I expected a very light turnout this morning with the OPENING Day of ECU Football and it being Labor Day weekend. However, I am proud to report that over 20 people ran this morning. We had another perfect weather day, high 60s with a little breeze. Today we did 7 or 9 miles, so over 1/2 the distance to the half marathon mileage. Of course, with a few directional issues, we all seemed to find our own path to completing our mileage. Hopefully getting 'lost' is a distraction from the mileage being accomplished. Running and laughter should go hand-n-hand! As we all know, this sport is mainly a mental sport-dedication and perseverance is the key to accomplishing our goal. Only 5 more weeks to go!!

Half Way There

We have finally made it to the HALF WAY point in our training. The weather was perfect for running our 5Ks and 10Ks on Saturday. A little overcast and a nice little breeze was ideal for our run. The reality is really setting in at this point, 6 weeks have already been invested and with 6 more weeks to go, 13.1 miles is becoming more attainable and a little intimidating! We have all experienced the 'bad run' days and we have all felt at our best during some of our training runs too. It truly is a mental 'sport', sure there is the physical part, but the main part of distance training is our mental state. Physically we can all accomplish 13.1 miles, whether we run it, run/walk it or walk the whole distance; our challenge is the mental part-fitting in our training runs, waking up early on Saturday morning, pushing through the 'tough' miles...nevertheless, the feeling of accountability the group provides has truly helped my mental state. I hope everyone is feeling the sense of a team when we are all beating the streets together. Let's forge ahead and tackle these last 6 weeks of training!

Week 5 Group Run

This past Saturday we accomplished our longest group runs to date! The novice group did 6 miles and the intermediate group did 8-9 miles! We finally got our shirts in and it was great to see the people downtown wondering "what was going on?" It was another humid day and I think we all discovered the need for gatorade during and after our miles. I personally felt exhausted after running and I think the majority of the group would admit the same. Nevertheless, the feeling of accomplishment is amazing after we accomplish our scheduled runs/walks. I think we are all looking forward to next Saturday where we do a 5k and a 10k race!

Group Run 4

Week 4 Group Run-We met once again down by the waterfront and everyone did 5 or 7 miles. For some this was the longest run or walk that they had ever accomplished! It was quite a "wow" moment for some of us!

I know we have all experienced several 'bad' training days since beginning our program. It is tough when every push of the foot requires every last bit of energy and motivation that you have in order to get it to move. However, this is all part of the training. When you work through those tough training days, you are teaching your body and your mind that you can do ANYTHING! This mental motivation will be the key in crossing that finish line in October. So, congratulate yourself when you are able to accomplish 5 miles when mile 1 you were ready to throw in the towel. It takes a lot more effort to push through the 'bad' training days than it does the days where you feel good. I am so proud of everyone, our hard work and determination will get us to that start line and through that finish line in October!

Stretch and Strength Clinic

Strength training is a vital component of any quality exercise program and offers many positive effects, including improved sports performance and resistance to injury. Training all of the muscle groups is important. We will discuss several different exercises, most of which are “core” exercises. These exercises are great because instead of isolating one muscle group, they utilize lots of different muscle groups, therefore creating greater gain. Many of these exercises are also functional, meaning that they mimic every day activities. The exercises that we will discuss are squat, pushup, lunge, step-up, plank, side plank, and the bird dog.

SQUAT: Stand with feet a little wider than shoulder width apart, abdominal muscles engaged and pelvis tucked under, bend the knees and push hips back while lowering yourself down into a squat position. Return to starting position. Do not lock joints out and always keep an eye on your knees, make sure they do not go out past your toes. Perform 10-12 reps.

LUNGE: Stand with feet together, abdominal muscles engaged and pelvis tucked under. Take a large step forward with one leg while bending both knees and lowering your front thigh down and back knee towards but not touching the floor/ground. Pause for a second and return to starting position. Perform 10-12 reps on each side.

LATERAL STEP-UP: Stand beside a step with foot closest to step firmly on top of step. With abdominal muscles engaged push through your heel and lift your body up. Return to starting position and repeat. Perform 10-12 reps on each side.

PUSH-UP: Lying prone on the floor, place hands slightly wider than shoulder-width apart. Push yourself up onto your toes and hands. Keep your body straight and elbows out. Bend your elbows to lower yourself down toward the floor. Make sure your abdominal muscles are engaged throughout the exercise. Perform 10-12 reps. Variation on knees.


Now, if you haven’t noticed then take another quick look, and you will note that I have mentioned with every exercise to engage your abdominal muscles!! So the following exercises focus on those particular muscles in order to strengthen them, making them easier to effectively engage and utilize. Abdominal muscles are the muscles used to stabilize the lower body when you are running, making them ever so valuable to a great runner!

PLANK: Place elbows on the floor beneath shoulders and forearms resting on the floor as well. Pull the shoulder blades back and down and try to keep your body in a straight line, not allowing your pelvis to pop up or down. Check the mirror. Abdominal muscles should remain engaged throughout. Don’t forget to breath. Hold for 30 sec.

SIDE PLANK: Lying on your side come up onto your right forearm, elbow still under shoulder and forearm on floor, body should be in line and feet stacked or left foot slightly in front of right foot on floor. Hold for 30 sec. Repeat on left side.

BIRD DOG: Begin on hands and knees. Hands under shoulders and knees under hips. Extend right leg back until almost straight but not locked out and left arm forward, reaching with fingertips. Hold for 6-10 sec. Bring left elbow and right knee toward torso and close to one another. Repeat 8 times on each side.


Enjoy strength training and all of the benefits it has to offer. You will build muscle, therefore becoming more efficient at burning calories. The stronger you are, the less likely you are to injure yourself. Try to build up to at least two to three days per week of strength training, giving your muscles at least a 48 hour rest between workouts.

Group Run 3

A change of scenery was so nice today for our group run. We met down by the waterfront early this morning-although it was humid- being next to the water provided a nice breeze! The intermediate group did a 'simulated' 5-K race and the rest of us accomplished 5 miles. Again, having an early morning Saturday run is challenging, however it is great to see such a committed group in the morning. I am really enjoying the group runs-it is motivating and exciting and as our mileage builds up we will need the support of the group! Happy Running...

Group Run #2

As you can tell by the picture, it was a foggy, drizzly rain type of day. Of course, North Carolina also gave us some nice humidity to help with our group run! Today we did 4-6 miles. Of course I did type out the course, but with a few mis-spellings we had a little confusion on where to turn. Nevertheless, whether we did 4 or 6.5 miles, we accomplished our mission-to complete our mileage! I am so impressed by the number of participants on a Saturday morning. I hope our group runs inspire, motivate and makes us accountable to get those longer miles in-TOGETHER! It is so easy to not wake up on a Saturday morning, but seeing everyone early in the morning encourages me (and I assume others) to make this training a priority. Week 2- we have accomplished-although we have all experienced 'bad run' days I hope accomplishing each day of training (and rest) that we feel stronger, disciplined and EXCITED about the next coming weeks!

Why are Rest days so Hard?

I find when I train my REST days are actually one of my toughest days. I haven't truly figured out why 'resting' seems so difficult. Maybe it is because I am in such a groove and then all of a sudden I am supposed to REST. Or maybe it is the fear of enjoying the rest day so much that I won't want to get up the next day to continue my training. I have read so much research that supports 1-2 rest days a week, totally taking the whole day off! Research claims rest helps our muscles repair themselves, allowing us to take full advantage of training. And, of course, REST allows us time to mentally focus on our other training days. So it all makes sense, but why is it so hard? Seriously, the more you train, the harder REST days are. Once you've got a momentum going in your training, there is fear of resting.....will it impact your next day's training regimine? Will you loose your drive? I continue to wrestle with REST Days however for fear of overtraining and injury, I take the rest days. And, we all know that REST Days don't always allow us a day at the spa (wouldn't that be nice??); my rest days involve 3 very active children. So, it might not be my day to sit and get a pedicure but it will be a day I take it easy...no matter how hard it is!

Nutrition Class

Tonight was our first clinic-on Nutrition. I should of started off the 'clinic' letting everyone know that I am NOT a public speaker. Give me a microphone with music, then I can handle a crowd, but standing in front of people and talking, not my fortay! Nevertheless, I wanted everyone to know that to start 'Training Your Gut', try and eat before running/walking on Saturday. Even if it is 1/2 a banana or a 100-calorie pack of crackers, just try something. Also, try to bring water or gatorade to run with. You should get use to carrying something. Here is a summary of what I talked about:

Common Questions:
Question: What Should I Eat and Drink the Day Before a Long Run?
You nutrition and hydration during the days leading up to your long run is critical to your performance and comfort.
Answer: The two days before your long run (and your 1/2 marathon) should be high-carb days. You should make sure that you increase the percentage of carbs in your diet, not the overall calories. Carbo-loading does not mean that you should eat three plates of pasta for dinner! Aim for at least 65% of calories from carbs during those days. You can still have some protein but, for example, instead of having chicken with rice, have rice with chicken. Pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and breads are good carb sources. Avoid gas-forming foods like beans and any type of food that may upset your stomach or can interfere with sleep.
Drink plenty of water and nonalcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night's sleep.

Question: What Should I Eat After a Run?
Answer: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.
You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars or Power bars, are healthy options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.
If you feel like you can't stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins —- making it a great recovery drink. And cold chocolate milk tastes pretty refreshing after a run.

Question: Do I Need to Eat During My Runs?
Answer: When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. If you're running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Fueling with carbs during your longer runs will prevent you from running out of energy and help boost your performance.
One way to get carbs on the run is through sports drinks. Solid foods can be tolerated, but they need to be small and easy to digest. There are numerous products on the market, such as energy gels, bars, and even sports jelly beans, designed for long-distance runners to eat on the run. Some runners prefer to eat pretzels or sugary candy such as gummy bears or candy corn. Start experimenting with different foods, gels, and bars on your long runs to see what you prefer.
So how much do you need to eat on the run? A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you carry an extra one or two gels (or other food). If you feel hungry or low on energy, you can definitely consume calories "off-schedule".

Fitness Unlimited's First Group Run

Today was our Fitness Unlimited's Training Team's first group run. I was more than thrilled to see so many people at 6:30 am on a Saturday morning. Everyone accomplished either 4, 5 or 6 miles! It was a very inspiring day-we worked hard and we accomplished what we set out to accomplish. Week 1 is over, 11 more weeks of training for our 1/2 marathon. I feel very proud and honored to be a part of this training group. I look forward to getting to know more people as our group runs continue.

Why I Run?

One of my 'non-workout' friends asked me why I ran and, unfortunately, I wasn't witty or quick enough to come up with an answer besides "its good for me". Honestly, why do I run? There are days where I get up at 5 am in order to get a few miles in, even though I was up all night with a sick kid. The run sucks, struggling to put one foot in front of the other, yet I choose to run rather than sleep. Is it really because I want the cardiovascular benefits of running or because I don't want to feel guilty about the ice cream I ate the night before? No, I run because I need it. I need it way more for its psychological benefits vs. its the physical benefits. I am a more patient mom when I run (trust me, with 3 girls I need patience!), I am able to recognize all I have been blessed with (the ability to get out of bed and run!) and I feel like I am able to accomplish so much more in life. If I can wake up and push my body to run, I can handle my daughter's pre-teen ways, my husband's hectic travel schedule, my parent's health issues and so much more. I run for ME to make ME a better person. I probably won't ever win a race but when I make it to that starting line I realize I have accomplish so much more than winning. In fact, getting to that start line is my medal!