Running Thoughts: Week 11

photo courtesy of photo.net

We are at week 11.
This week was pretty darn hot, i mean real hot.
I ran yesterday right after work as usual. Unlike Tuesdays run, which I usually wait til the sun goes down, yesterday (Thursday) I ran when the sun was still out, like right around 5ish. Now you're wondering, why I'd do such a crazy thing like that? Well, I had my LG meeting later that evening, and thought I'd squeeze in a run before that, especially to keep up with my weekly routine. So I ran for over an hour around my neighborhood, and after, I was soaked in my own sweat. I was compelled to take a cold shower, in hopes to alleviate my sense of overheating and heat exhaustion. As I took a cold shower, and after, having dried myself- I was still sweating- profusely. Pretty wild huh?
Fortunately for us, we have this nice holiday weekend, and thus taking our break from our morning run tomorrow...actually it might be a good thing as the temperatures been pretty crazy with the sweltering heat. So enjoy the nice weekend and stay cool.

Also here's a look at a couple weeks back for our 2nd 8 miler in Pasadena.





Sidenote:
This weekend is also a big event for Darren, as he ties the knot with his longtime high school sweetheart. So the next time ya see him, give him a big "congrats".
You know the guy who runs with a Brazilian soccer jersey, but he's actually not Brazilian.

To celebrate- as Darren has been practicin his dance moves on his bride to be...here's a music video dedication to this occasion that gets us all in the festive mood.
I think Darren can study some of dance moves by Steve Carrell for tomorrow's big day.

YouTube: Everybody Dance Now (Closing Credits from Evan Almighty)

YNEM RUN CLUB UPDATES

Hi everyone!

Today we did our track workout. It was admittedly a more difficult workout with the sprinting and speed work, but definitely a good and necessary part of our overall training program. A big thank you to Joel and Christina for leading the efforts!

REMINDERS:
- NO MEETING NEXT SAT, SEP 1 - people will traveling over the Labor Day Holiday weekend and more importantly, a very special wedding is taking place that day. ( Of course, we should continue to run on our own during the week, and get a long run in during the weekend if possible.)
- RACE REGISTRATION - Please register by August 31 before rates increase Sep 1.
If you register by Aug 31, half marathon is $65 and 5K is $35. After Sep 1, half marathon is $75 and 5K is $40. Click on the link to register online: http://www.runlongbeach.com/Page79.aspx
- NEXT MEETING - SAT SEP 8 - We plan to do a 8-10mi beach run in Santa Monica/Malibu. After the run, we will also provide a brief presentation on the missions fundraising program - we will support HPM's Short Term Missions (led by Dr. John Hong and team). Meeting time will be 8AM. Meeting location and map to follow.

PRAYER REQUESTS:
- INJURIES: I've heard of some injuries and pain people are experiencing - let's keep especially Darren, Cathy and Mark in prayer for quick and healthy recovery.
- DARREN WONG: As many of you know, Darren is getting married on September 1 to a very special woman Ellen! CONGRATULATIONS Darren and Ellen!!!! Let's pray that it would be a very special day for the both of them, as well as their family and friends. Also, last night, I heard Darren's grandfather had to go to the hospital so Darren is spending with him and the rest of the family this weekend. Let's keep their family in prayer especially during this time.
-HPM SHORT TERM MISSIONS (SMT) team - let's keep them in prayer as they prepare for their missions trip to Mongolia late Oct. If you are interested in joining the team, please contact Dr. John Hong for more info at gijohn@gmail.com. (Thank you, John, for your commitment and dedication. You definitely have the longest drive up from Temecula! Always good to have you join us when you can!)

We missed some of you this morning. Keep nursing your injuries so you can be strong on race day. If there are any other reminders or prayer requests, please feel free to email all of us so we can keep eachother in thought and prayer throughout the week.

It's been a great 10 weeks so far of running together, and just getting to know one another. I think the most enjoyable part for me has been getting to know each of you during our breakfast times! Eating together it very important! :) As we enter into the last stretch of this program (starting Sep 8 only 5 Sat's left before race date), let's train hard and have fun!

Finally, I'm reminded of what one of our trainers wrote in his profile about "building a community of running enthusiasts." I'm not sure how many of us have converted into running enthusiasts. :) I know many of us come out for different reasons. Whatever the reasons may be, our hope and prayer is that we are continually "building a commuity of believers" - in faith, in hope and most importantly, in love.

Have a great weekend everyone!
Connie on behalf of the Run Team.

Running Thoughts: Week 10

Last Saturday, i had the honor of being the designated "water guy" for the 8 miler. It was quite fun, and ended up setting up two stations at places I thought would be a good point for hydration. It was quite hot at 8am in the morning...when we began at about 7:30am (after stretching and waiting). Had the opportunity to give and spray some of the water.
I had sent an email a few days before, that I planned to run the 8 miler on Sunday morning, but after planning and playing softball that Saturday...I felt pretty sore and beat-- I did the unfortunate of not stretching prior to playing the game. Also playing under the scorching afternoon heat didn't help. So I found myself passed out sleeping that Sunday morning.

So we move into week 10!!!
This past week, I went back to my regular routine of running on Tuesdays and Thursdays, but ended with longer runs- to make up for the missed day (Saturday). I ran around 80 minutes on both days. I think Thursday was a bit more difficult than Tuesday...felt as though the air quality wasn't as good- as I had trouble breathing after running uphill. Tuesday seemed alot easier to me.


Tomorrow we meet at the tracks in Arcadia. No not the Santa Anita Race Tracks, but Arcadia High. Should be fun and a definite change in pace. Also the mornings have been slightly cooler so hopefully it'll stay that way for our run tomorrow.

Also we have our official GOO (GU) tasting...as we get try the best in GOO.
When I think of GOO, i think of the GOO GOO Dolls or KajaGOOGOO.
And they are this week's songs to lift your GOOness.
I may have misspelled GOO, as its actually spelled GU, not GOO, but just for entertaining purposes- we'll go with GOO.
Note: Compare and Contrast the lead singers in both bands...something GOOey going on here.

KajaGOOGOO- "Too Shy" (1983)


GOO GOO Dolls- "Slide"

Sports Nutrition, Part IIa: Carbohydrates

Carbohydrates
There are (2) types of carbohydrates, complex and simple, which they are categorized by its glycemic index. For examples of foods, you can reference Week 3’s Nutrition & Hydration.

Complex Carbohydrates
As an athlete, complex carbohydrates will give you sustained energy. When is a good time to consume complex carbohydrates? Usually before a big day—before a big training session or your race; you are carb-loading or eating breakfast. As we move closer to race day, we’ll delve deeper into how to and how not to carb-load, in conjunction with a training tip on Race Preparation and Mental Mindset. You can also eat complex carbohydrates in the morning as well, such as oatmeal, which has a low glycemic index. However, you don’t need to be a slave to breakfast food just because you’re eating something in the morning. On race day or a big training day, you should eat whatever works for you. In fact, the big training days are the best days to experiment with your breakfast food. It is highly advised to not try something new on race morning.

Simple Carbohydrates
Sugar is good. Yes… sugar is good! When is a good time to consume simple carbohydrates? Immdiately before, during, and immediately after your training session or race. God made sugar for a reason. It’s not as bad as Americans make them to be. And for you, the endurance athlete in training, it is absolutely NECESSARY to implement simple carbohydrates into your nutrition strategy… or you will not run strong and finish your race to your potential. Examples of simple carbohydrates include gel shots (i.e. Gu, Clif Gels, e-Gels, etc.) and sports drinks. You can also try other sources of simple sugars as well, such as decarbonated Coke and Gummy Bears. Decarbonated Coke was the original sports drink until Gatorade came out, and it is loaded with energy: simple sugars and caffine. Some athletes also consume Gummy Bears. However, although Gummy Bears are very easy on the stomach, you need to consume A LOT of Gummy Bears to come close to the amount of calories that is available in one gel shot. Chocolate covered gummy bears, anyone? :P j/k And for your Golden Window, a piece of fruit. All in all, try different products at different moments of your training cycle. You don’t need to be a slave to traditional products either. I encourage you to look outside the box and find what works best for you. Gel shots and sports drinks are a great place to start!

Molecule of a carbohydrate

"Just Add Water"
I am oversimplifying the use of carbohydrates in your training. Hydration is key to making the sugars work properly in your body. In fact, I like to illustrate that it is the catalyst. Hydrate liberally with your complex carbohydrate meal, and drink PLAIN water after consuming your preferred simple carbohydrate. Sports drinks will not activate the simple carbohydrates in your body as well as H2O can. In the case of burning sugar to aid in your athletic performance, there’s little that man-made products can do for you. You need water.

This run club does not advocate the use of any of these vendors, nor are any of these vendors a sponsor of YNEM Run Club

Trainer's Corner Week #9, Sports Nutrition... for You, the Endurance Athlete, Part I

Great job on the 8 miler this week!! All of you looked so strong during the run... and most importantly, all of you STILL looked strong even immediately AFTER the run as well!! And that is MORE IMPORTANT than how you felt DURING your run! This brings me to the next training tip: SPORTS NUTRITION... for you, the endurance athlete.

This is the first of a two-part series:
- Part I = Fuel, Hydration, Recovery Nutrition, and Recommendations for Long Beach Participants
- Part II = Carbohydrates, Protein, Fat, Electrolytes--and even Caffine... for you, the endurance athlete

Sports Nutrition, Part I
By Joel Kim

"You've come a long way, baby," resonates with me as we delve into this training tip. Before we push forward, you can reference Training Tip Week #3 on Basic Nutrition & Hydration since it's been a while since we visited this issue... And now that you're up to speed again, let's move forward and get a 'lil bit more "advanced" in the sense of applying nutrition and hydration as it pertains to you in particular, the ENDURANCE ATHLETE...

Christina after her 3rd place finish in the 2007 La Canada 10k Fiesta Day's Run.

Fuel for TRAINING
Never start a workout hungry. When your body is telling you that it feels hungry, your glycemic reserves are low and you run the risk of “bonking” during your workout.

Courtesy of Long Beach Marathon Photo Gallery

Before early morning or late afternoon workouts, eat a 200 – 300 caloric mix of carb/protein/fat to “top off” your glycogen stores. Low to mid-glycemic energy bars fit the bill here. Most commercial energy bars (PowerBar, Clif, etc.) are formulated with a good mix of nutrients and will keep you going for the first 45 – 60 minutes of your workout. If your training session runs longer than 45 – 60 minutes, you will need to take in some carbohydrates. Practice fueling on the run—or bike for those doing the Bike Tour—with sports gels (GU, PowerGel, Hammer Gel, Clif Shot, etc.) which provide around 25 grams of high-glycemic, “quick carb” energy. Knowing your race pace and practice pace, you can make somewhat of an accurate figure of how long you will take to complete your half-marathon. This will drive your nutrition strategy for race day. You need to practice your nutrition strategy during practice before race day.

Courtesy of Long Beach Marathon Photo Gallery

Hydration during training is necessary for top performance, and in extreme heat it is absolutely crucial for your health. Since all athletes sweat at different rates, you should practice drinking during all your workouts to get an idea of how much water you’ll require during your Long Beach race. Sports drinks (Accelerade, Cytomax, Gatorade, etc.) aid in hydration and have the added benefits of carbohydarates and electrolytes. Remember that your body is already dehydrated before you feel thirsty. Your body will never recover from dehydration during your 1 hour to 3 hour race time. Practice your hydration strategy before race day.

RECOVERY Nutrition
Within 30 minutes following a training session, you have the opportunity to put back the glycogen that you used during the workout. Not refueling properly will mean that your next workout won’t be at the quality you desire.

When and How Should I Refuel After A Workout?
Scientific literature recommends drinking 150 – 300 calories of sports drink within the first 15 minutes after exercise to increase recovery and the ability of the body to take in new fuel stores. Recent studies indicate that sports drink with protein may enhace the recovery process. Within the first 30 minutes of a workout is also a good time to get in those high-glycemic snacks—if you’re on a “one Snickers per day” diet, this is when to eat ‘em!

Courtesy of Long Beach Marathon Photo Gallery

NUTRITION / HYDRATION RECOMMENDATIONS FOR LONG BEACH PARTICIPANTS
- Before your workout, drink 1 – 2 servings of sports drink.
- Energy bars are good before workouts too—eat with water.
- If biking, always take water.
- Longer runs or bike rides, add a sports drink / energy bars / gels.
- During runs, practice using fluids and sports gels to see how your body adapts.
- After your workouts, drink 150 – 300 calories of sports drink while you stretch.
- Don’t wait too long to eat a meal after a workout.

Running Thoughts: Week 9

So this is week 9 in the journey to the Long Beach Half.
I had to change up my routine this week, due to the big softball game this Saturday...especially being preoccupied with the preparations and all. Thus, I ran Monday and Wednesday this past week, and it wasn't too tough despite the weather. I also waited til the sun went down to do my runs.

The other change up for me this week is this Saturday- as there were two events going on...decided to change my run to Sunday- so not to overexert myself, especially with the weather being so hot.



But I'll be there on Saturday to happily provide, the 'water support' for those running along. Connie did a great job providing water for our 6 mile, and I plan to take it up a notch with the water.


Yes the hills are alive with the sound of music-in monterey hills

As for my own personal runs, I've been running around my hood, and if you're familiar with Monterey Hills, its pretty 'hilly'. So I've actually been running downhill and uphill the past couple of weeks...and I think the more I do em, its gettin' easier.

For some weird reason, the repetitive hook on this song's been ringing in my ear. haha...yes, bringing back the old skool. So i end, this entry with this song...

YouTube: Snap!- "The Power"

Words of Inspiration

"True victory is not about finishing first; it is about finishing regardless of how many times you fall."
- Ashley Nasser, Team in Training L.A. Eastside Triathlon Campaign Manager

Running Thoughts: Week 8

(entry by Bowen)

i'm currently into socks...running socks

I don't know about you, but that 8 mile run was bittersweet.
Bitter, in that it was definitely an obstacle, a challenge to overcome- as it was the most I've ever ran in one single day, and I'm still feeling the residual effects of it in my legs. Recovery is quite something- the soreness. Taking advice from our veteran runners, I'm finding myself constantly stretching at awkward places now and then.
I say sweet, since its definitely a big accomplishment- personally. Its also made the personal training this past week a little easier, knowing that I've ran a good distance this past Saturday.
This song popped in my head, the past week or so, okay, I love my 80's music...but you might hear me humming this, tomorrow morning.

Ain't nothing gonna break my stride
Nobody gonna slow me down, oh no
I got to keep on moving

YouTube: Matthew Wilder- "Break My Stride"


On a side note: Mark wrote an email a few days ago, about this upcoming event, I'm entertaining the idea of trying this--as a warm up run...and also looks real fun. I mean, 90's hip hop- how cool is that? Anyone down for this?
I mean, 5 miles....pshhh that's cake, after this last Saturday.


click image above for more details

Mark wrote in his email, "Last year was a lot of fun. They started off with Debbie Gibson live, had Vanilla Ice, Coolio, Digital Underground at every mile marker and the De La Soul at the finish. Get a shirt, medal, and pictures.
This year's line up starts with Naughty by Nature, then Sir Mix A Lot, The Sugarhill Gang, Dawn Robinson of En Vogue, and a Finish line concert by MC Hammer."
And for those who may have forgotten....its Hammer time!

MC Hammer - Too Legit To Quit
Uploaded by dusmanul

Trainer's Corner Week 5, Part IIIg: Putting Together Biomechanics & Good Running Form

We're at the home stretch!!!


Putting Together Biomechanics & Good Running Form

1. Have good posture. When you have good posture, everything that your body does will naturally fall into place. It is tempting to slouch when you’re tired. Ironically, when we slouch, we become even more tired. Also, imagine a cord pulling you forward from your belly button (or chest—although the chest visualization makes people slouch even more), and imagine a straight line running from your heels to the top of your head. Even when you’re leaning forward, lean forward from your ankles, not your hips.

2. Take a glance at your feet and see whether your feet are landing on two planes, one plane, or doing a cross-over. Sometimes adjusting speed can temporarily fix your two-plane or cross-over running. Running shoes and custom-made orthotics can provide a more permanent solution.

3. When you want to lift your knees higher, push on the ground harder. As your leg cycles down into the ground, slam your feet down on your toe strike and Einstein’s theory—that everything has an equal and opposite reaction—will take over. This will relieve you of the muscular activity to raise your knees.

4. When your legs are tired, be mindful of your arm swing instead. Your upper body does many things for you. Its movement provides counter balance. Keep proper running form in mind and think more about what your upper body’s doing. This doesn’t necessarily mean that you may need to swing your arms more. There are muscles crisscrossing your back, connecting your shoulders to the opposite hip. When you swing one arm, it feels natural to step forward with the opposite leg. Think about when you walk for example. It’s the same way with running. While running, be mindful of your upper body swing and rotation, and your legs will naturally follow. Please remember that your upper body movement provides balance, which your upper body will come in handy when running downhill.

5. It’s a good idea to have a high running cadence. Instead of trying to glide like a deer, your leg movement should be like Thelma in Scooby-Doo. A running cadence of 180spm (steps per minute) is an efficient cadence. Take a stop watch with you on every run and count 30 steps every 10 seconds in the beginning, middle, and the end of the run. Try to keep a high leg turn-over throughout all the phases of your run, even when you're the most fatigued. Research shows that 180spm is the most efficient cadence for the average runner; it’s not too high or too low. Too low, and you’re legs will tire too quickly. Too high, and your cardiovascular system will work harder than it needs to given your speed of running. This will also keep your center of mass under your hips and can aid in good body angle.

Here's an informative clip that pretty much sums up everything, for those who don't like to read... He's a robot cyborg... hahahha ENJOY!!



Concluding Words

We are slowly starting to fit all the pieces together. Continue to build your running base during the week, perform functional strength training, and cross train in other activities. Practice makes perfect. The best way to become a strong runner is to just keep running. Running is a complex, coordinated, process that involves the entire body. All in all, just keep doing what you are doing when you are walking or running. Swing your arms and your legs naturally. However, with good coaching and smart training, you can make your god-given biomechanics make you a more efficient, faster, and stronger runner.

Trainer's Corner Week 5, Part IIIf: Swing

Swing (Phase 4): During this phase, the hamstring engages to provide knee flexion to help swing the limb forward ahead of your center of mass. This is because it requires more energy on your part to swing a limb with its weight at limb’s end than the weight concentrated near the joint (figure skater).


1. Knee flexion depends to a great extent on the flexibility of your quadriceps. This is because it will fight less against the contraction of your hamstrings. Now this all happens passively when we run, but this will be of important information to you in trying to maintain good running economy, especially when you start to feel fatigue settling in during your longer runs.

2. As the leg is swung forward, the active parts engaged are your abdomen, lower back, pelvis, and hips. Strength and flexibility in these areas will allow optimal stretch loading, thus setting you up to be a more economic runner. Core strength training is good for all the right reasons! Runners who lost rotational capacity in the low back due to age or general inflexibility loses virtually all input for the abdominal muscles and must come entirely from the hip flexor muscles. This means loss of power and more stress on the hip flexors. This is especially true during speed or hill training.

3. All in all, for the most part, tight hamstrings and weak abdominals will cripple the efforts for an unfortunate runner. Continue to strength train and cross train in order to supplement your running. If running is your only form of exercise, it will tend to work your low back at the expense of your abdominals, and repetitive sweeps of the hamstrings through a limited range of motion will further promote inflexibility. Tight hamstrings in running will force your body to compensate by tilting the lower pelvis forward, which will pull you into a slouching position.

Trainer's Corner Week 5, Part IIIe: Toe-Off

Toe-Off (Phase 3): This begins the second half of the Gait Cycle, in which we are now taking that kinetic energy and generating propulsive force. In this phase, the energy comes from the elasticity of your muscles and tendons.




1. The center mass begins to pass the supporting leg, and the supporting leg straightens out. This partly involves the active contraction of the thigh and gluteal muscles which is due to the elastic recoil by stretch loading. The foot rolls to the outside edge. Calf muscles engage locking the foot in a rigid position generating force for toe-off. Runners who toe off on the outside of the foot will experience less toe-off b/c it’s an abnormal pronation of the foot, not taking advantage of god-given biomechanics.

2. Except for the ankle, this is the only phase in which rigidity and stiffness in the muscles and tendon structures work for you. Your muscles are flexed in order to turn the kinetic energy stored into action. If the muscles and tendons are too flexible and compliant, they will not store enough energy during the loading phase to provide adequate propulsion.

3. However, if there’s one area in the Toe-Off in which RIGIDITY can make your run LESS efficient, it is your ankle. Your ankle works like a bow and arrow that propels you forward. Increased ankle flexion in this stage of running will equate to more economical running. A reduction in joint mobility—loss of stretch and recoil—means that during Toe-Off, the propulsive force must come more from the active contraction of the calf muscles, costing energy.

Running Thoughts: Week Seven

(entry by Bowen)

I did the unthinkable.
I left my ipod shuffle clipped to my shorts as I did my laundry earlier this week.
So my poor ipod shuffle suffered through the treacherous rinse cycle of the washer and the intense heat of the dryer. As I was doing my laundry, I'd hear this clanging sound now and then, wondering what that sound was. But guess what?
After the abuse, it still works! (I don't recommend you try this at home)

Perhaps thats how I felt running the 3 miles last Saturday. Mentally, I thought it'd be really easy, as we had ran the 6 miles the week before, but the humidity and heat made it a bit of a challenge...a trial by heat like being stuck in the dryer as it just throws you around til the cycle ends.

During the mid week, we did our outing to Snail's Pace in Pasadena...



Although I didn't buy a pair of shoes that night, I learned a great deal about how I ran. I love how this place works. The salesperson there, studies your running form- and tailors the type of shoes that would work best for you. I found out that my feet collapses inward as I run, slightly bowlegged...like a cowboy.



I bought a hydration belt that night, and the next day, bought a pair of new shoes with this new knowledge at a different store.

So tomorrow is the big challenge: the 8 miler, as we venture to unchartered territory in our run, and as we start an hour earlier...the wall awaits.



Remember the movie "8 mile"? As Eminem poignantly delivers the intro to this song "Lose Yourself"- with a question, perhaps something to think about as we confront our own 8 mile.

Look, if you had one shot or one opportunity
To seize everything you ever wanted in one moment
Would you capture it or just let it slip?

YouTube: Eminem- "Lose Yourself"