Month: December 2011

We’re bringing back an oldie, but goodie!  Our Holiday Survival Guide has 10 nutrition and running tips to get you through the Holiday Season and its festivities without slowing you down!

Whether you’re a seasoned athlete or an everyday Joe, the season from Thanksgiving through New Year’s can wreak havoc on the waistline – and more. Rod Dixon, LA Marathon Director of Training, and Matt Mahowald, LA Marathon Nutrition and Supplement Consultant, offer their tips for enjoying the holidays – and holiday menus – without sabotaging your diet, exercise or training routine.

1. Never show up hungry to a holiday party or meal. Make sure you have a big breakfast and enjoy at least two good meals or snacks before the feast. This will minimize the amount of overeating. For instance, 12 almonds and an apple will help to quell your appetite so that when you get to that meal you don’t overeat.
2. The most important item during the holiday season is water. Water helps your body synthesize carbs. It helps with the high and lows of blood sugar that come with desserts and sweets that we don’t normally have in our diet.
3. If you are going to attend a holiday party and plan on drinking alcohol, consume a full eight to 10 ounces of water in addition to a beverage of your choice. This will minimize the amount of alcohol you drink.
4. When eating appetizers or pot luck style, the best choices are vegetables, lean proteins and fruits. If you’re designated to bring a dish to a gathering, bring something that’s a healthy choice for yourself. You never know what’s going to be presented in front of you and you always want to have good options.
5. Fill your plate modestly, and wait 30 minutes after you finish before going back for seconds. This will allow your blood sugar and insulin levels to adjust. You may find that you won’t really be hungry for that second plate.
6. Treat dessert as a treat. Serve yourself a small portion, and stop there.
7. A good cardiovascular workout for 2-3 days after your holiday will help deplete excess storage of carbs and fat that you picked up during the holiday.
8. If it’s possible, throw in an extra two days of 30 minute cardiovascular activity. Remember that walking is just as good as a slow jog and easier on your body.
9. Consistency is key to your exercise program. Don’t let the holidays derail you by missing too many days in a row of your routine. Don’t try to make up what you’ve missed by overtraining – just get back on your plan.
10. Remember that it is a holiday, so do let yourself enjoy. The following day wake up and get right back on your food plan and exercise.

SOURCE: http://www.lamarathon.com/2011/12/holiday-survival-guide/

I really was worn out today and didn’t feel like running my 3 miles. I told myself I could do them tomorrow. Instead I dragged myself out with the dog and banged them out. I never regret going, but I always regret not going! It’s been true EVERY.SINGLE.TIME.

What languages do you speak?

If you’re reading this, it’s a safe bet that you speak English. Or at least American, which is like English only less so. Most common after that, I’m guessing, would be Spanish. Maybe you’re like me and can speak just enough French to suggest to someone that you all go to the beach, or to ask, “Where is my pencil?”

I know that RW Daily has readers in Germany, and elsewhere else in Europe, but I’m blanking on where, exactly. So there are some other languages represented.

It gradually dawned on me, though, that we all share a common language, beyond the one we learned growing up. We speak running.

Perhaps you aren’t aware of this. Maybe you dip in and out of this language over the course of a day, maybe even over the course of a single conversation, without even realizing it.

Skeptical? Try a little reading comprehension test. Show these conversational snippets to a friend who doesn’t run, then ask him or her to explain to you what they mean:

Person 1: “Are those Glycerins?”
Person 2: “No. Ghost 4’s.”
Person 1: “Nice. I’ve actually been thinking of trying Vibrams.”
Person 2: “If you’re interested in zero-drop, heck, just wear flats.”
—
Person 1: “I’m wiped. I just did three at 6:30
then eight by 400 with 200 recoveries.”
Person 2: “I thought you still had that ITB thing?”
Person 1: “I did, but I foam-rollered it and now it seems okay.”
—
Person 1: “How was your marathon?”
Person 2: “It was okay. I wanted to negative-split and run sub-three;
I went through the half in 1:32, but the wheels fell off
around 21 and I wound up doing a 3:12.”
Person 1: “Is that a PR?”
Person 2: “Yeah. But not a BQ.”
—
Person 1: “Are you doing Marine Corps this fall?”
Person 2: “No, it’s full.”
Person 1: “You could bandit.”
Person 2: “Nah, I’m gonna do Grandma’s in the summer
then maybe do a fall half.”

Probably your non-running friend will read those and then give you a blank stare. You may recognize this stare as the same one you see at parties when you talk about running with a stranger you’ve just met.

And that’s okay. Because I would understand what you were saying. I speak running, just like you do, and that’s a very cool thing.

Source: http://rwdaily.runnersworld.com/2011/12/do-you-speak-running.html