Women's Pace: Say YES to Life

Exploring the Comfort Zone
I was running along the ocean road when a young man came alongside me and asked, " How fast are you going?" It was apparent that he expected an answer in minutes per mile. It was the question of a novice. I gave him the answer of a veteran. " comfortable."
My pace is not a matter of the distance I can cover or how fast I can go. I measure my intensity with my body, not with a stopwatch or mile markers. I dial my body to "comfortable" not knowing or caring how many minutes it takes me to run a mile.
In the beginning, I was like the runner who now questioned me. I wanted to know exactly how far I had run so I could calculate my speed. I would count laps on a track, or even retrace my route in a car so I could be quite sure. (sound familiar?)
At times, this scorekeeping was frustrating. I would lose count of the laps- I used my fingers and got mixed up going from one hand to the other-and not know whether it was 20 or 21 or some such number. So I gave up and concentrated on running at a comfortable pace.
So when this particular runner caught up to me, I honestly didn't know whether I was running 8 minute miles or 10 minute miles. Nor did I care. I had put my body on automatic pilot and had taken off into my head. This was my thinking pace, one I can hold indefinitely. Some days, my thinking pace is faster than others, but it's always comfortable.
I hoped the runner would linger to chat, but he sped on, and I let him. Trying to stay with him would have been hard going for me and rarely does my training require that level of effort. Training is for thinking or talking, for contemplation or conversation. Neither can be accomplished if I step up the pace.
There is no place in my daily runs for pain or shortness of breath, no room for pushing to the limits. My runs, however, are time-outs from all stress, physical and mental. They become retreats inside myself or opportunities for a revealing talk with a friend.
On another occasion, after I finished an out-and-back run on the boardwalk with another runner, he said to me, " That was the shortest hour I've had in some time." We had run at a pace that was congenial to communicating our thoughts to each other. We were in the world on the other side of sweat. There, competence and self-esteem make me feel at my absolute best, and thoughts and feeling ordinarily too private to utter leap spontaneously from my lips. Once , when I ran an hour with my daughter, we had the longest and best talk in memory.
How fast must I go to enjoy these unexpected gifts from running? Do they only occur at a certain speed, at so many miles per hour? No. All I need do is run at a comfortable level: fast enough to enjoy the workings of my body. And slow enough to let me observe the world around me. Slow enough to escape into the world within.
By a comfortable pace, I don't mean just physically comfortable. Comfort is related to my mental and emotional state as well. Comfort has to do with my entire person. When I am comfortable, I am finally at peace with myself. I am a animal happy in its own habitat. I have said "yes" to myself and to life." excerpt from "George Sheehan on Running to Win"

Isn't that just perfect? It says it all and is such a good reminder..please take it to heart and practice what George says, it makes all the difference in your enjoyment of our favourite sport.

What a great run last Saturday... What a nice gift to all of us. How are you feeling? Congratulations to all of you who ran your longest run EVER! You should be soooo proud of yourselves, I know we are.
Special thanks to Haz Beans, as well, for being such terrific hosts.
Just a note.... as I mentioned on Sat. AM that I have our Log & Daily Journal books for sale for only $20.00 incl. taxes, AND those AMAZING VESTS for $80....I will bring them out for you on Sat. AM

- we would be so appreciative if anyone has a friend or family member who would like to come out on a Sat. AM and set up a water station (everything is supplied) please contact me...713-WILD (9453)

Just a little reminder........( I found this on runnersworld.com)
The 10-Percent Rule

Increase weekly training mileage by no more than 10 percent per week.

Joe Henderson, the first editor of Runner's World, and Joan Ullyot, M.D., author of three women's running books, first popularized the 10-percent prescription in the 1980s. "I noticed that runners who increased their training load too quickly were incurring injuries," says Dr. Ullyot.

The Exception: If you're starting at single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you're close to your normal training load.

The 2-Hour Rule

Wait for about two hours after a meal before running.

"For most people, two hours is enough time for food to empty from the stomach, especially if it's high in carbohydrate," says Colorado sports dietitian and marathoner Cindy Dallow, Ph.D. "If you don't wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting."

The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that's high in protein and fat.

The 10-Minute Rule

Start every run with 10 minutes of walking and slow running, and do the same to cool down.

"A warmup prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature," says Jerry Napp, a Tampa Bay running coach. "The cooldown may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting."

The Exception: It takes less than 10 minutes to rev up on warm days.

The 2-Day Rule

If something hurts for two straight days while running, take two days off.

Two straight days of pain may signal the beginning of an injury. "Even taking five days of complete rest from running will have little impact on your fitness level," says Troy Smurawa, M.D., team physician for USA Triathlon.

The Exception: If something hurts for two weeks, even if you've taken your rest days, see a doctor.

The Familiar-Food Rule

Don't eat or drink anything new before or during a race or hard workout.

Stick to what works for you. "Your gastrointestinal tract becomes accustomed to a certain mix of nutrients," says Dallow. "You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added."

The Exception: If you're about to bonk, eating something new is probably better than eating nothing at all.

The Long-Run-Pace Rule

Do your longest training runs at least three minutes per mile slower than your
5-K race pace.

"You really can't go too slow on long runs," says RW "Starting Line" columnist Jeff Galloway, "because there are no drawbacks to running them slowly. Running them too fast, however, can compromise your recovery time and raise your injury risk."

The Exception: Galloway says you should run even slower on hot days.....( when you are on HOLIDAYS in MEXICO or something....)





REALLY READ THIS!! and TAKE IT IN...
"10 ways to be a Wild Woman"
1. Keep in touch with your inner rebel. (It's okay if the relationship is merely friendly rather than hot and heavy-we can't all be Madonna or Susan B. Anthony!)
2. Try to act in a way that is true to your deepest self, even if your mother, significant other, or society in general does not support your behaviour. ( Easier said than done...but highly gratifying in the long run.)
3. Befriend and nurture other women.
4. Befriend and nurture YOURSELF.
5. Speak up! Silence is deadly boring- and sometimes just plain deadly. Pouring out your passion in letters, emails, or manifestos is a fine alternative if you're not the type to scale that soapbox in public.
6. Learn as much as you can about women in history. The more you know about the accomplishments of others, the more inspired you will feel to challenge the status quo.
7. Take pride in women who defy, exceed, or trifle with conventional expectations.
8. Take one step ( even a baby one) each week to promote a truly female-friendly environment in your home, community, nation, or the world at large.
9. Raise a little (or a lot of), um, heck...whenever and wherever the need arises.
10. In the immortal words of Red Hot Mama Sophie Tucker: " Keep breathing!"

This Saturday, the Febuary 10th..we are meeting at Tim Horton's on Wallace for our scenic 10/13 Km run.This is a GORGEOUS route with all the necessary requirements to make us strong runners...


"Every memorable act in the history of the world is a triumph of
enthusiasm. Nothing great was ever achieved without it because it gives any
challenge or any occupation, no matter how frightening or difficult, a new
meaning. Without enthusiasm you are doomed to a life of mediocrity but with
it you can accomplish miracles."
-- Og Mandino, 1923-1996, Author and Speaker


Remember....if you're out on a run and your shoulders begin to feel tight, unclench your fists. Clenching your fists causes tightness all through your arms and can wear you down on your run. To fix this pretend you are grabbing for apples or oranges. This will help you keep your fists relaxed..also... try moving your arms in the same motion as if you were cross country skiing...sounds weird but it works!
"Mastering the art of living comes from a sure trust in the goodness and meaning in each of us and a strong faith that we can build our own lives- it may not come swiftly or smoothly or easily, but in this inner creation lies the greatest triumph of all, the realization of all we were born to be."

This from Sean Lunny

Core Essentials, 390-3160



Running Group Strength Building Home Exercises





“Just six weeks of strength training dramatically reduces the chances of runners knee, hip, and low back injuries.”



“Average persons ten kilometer time improves by over one minute with ten weeks of strength training.”



Strength training is an integral part of any exercise program. Without proper strength, the body is unable to cope with the new demands you are putting on it. Strength training can be done in a variety of places, and should rarely take more than 30 minutes. The following is a program you can do anytime at home or at your own gym. A true strength training program should be functional and show progression. The ideal program would use periodization to slowly develop your strength. These are basic exercises you should be doing two to three times per week to supplement your run training. For more information on strength training, please contact Sean Lunny at Core Essentials Health Services at 390-3160.



Core training exercises

Begin all exercises by first engaging your core stabilizers, (ie. pelvic tilt), or pulling your belly button towards your spine.



Single leg up/down

Dead Bug (opposite arm and leg down/up)

Crunch, with a punch (punch to opposite side)

Straight leg flutter kick

Straight leg crossovers

Supermans/womans (on Stomach)





Leg Exercises



Wall Squat (lift one leg and hold, build to 30 sec)

Lunges

Step Ups

Calf Raises



Upper Body Exercises



Push Ups Arm Curls (weights or tubing)

Pull Ups Dips (chair)

Shoulder Raises Rotator Cuff





Something to think about.......

We are all growing on the right path...though we may not have a choice as to the path...we do have a choice as to how quickly we grow or how much we delay it..

Oh, Oprah is doing a special on THE SECRET Febuary 8th at 4...I think channel 11...I have seen the movie and it is FABULOUS! If any of you would like to borrow a copy from me...let me know...I have a sign-out sheet...and will have them with me on Saturday...



FAST BREAKING NEWS!

Malaspina's 5 K run has been moved to March 4th at 10 am. This will
hopefully get us away from the snow!!! This will become the permanent home
for the run in case you want to add it to your plan for 2008. Same great
prizes and coffee from my sponsors Jumpin Java and Frontrunners. Hope to
see you there.

Mike James


" Drink your Java"

A new study by the Lausanne-based Nestle Research Company in Switzerland suggests that coffee contains a significant amount of health-promoting antioxidants. The study pitted coffee against green tea, which many researchers have touted for its antioxidant content. Turns out that coffee has four times the amount of health-boosting antioxidants as green tea." ( quoted from Runners World Feb/02)This makes me very happy and explains why I am never sick.

Hold a true friend with both your hands.

- Nigerian Proverb

Hi there! (this is an excerpt from a previous talk we gave)
Hope you’re not too overloaded with new information about running! Since we’re entering the more rigorous period of our training, we felt that these few things might bear repeating, so here goes....

I have noticed that a lot of you are taking in lots of water and that’s great! As the runs get longer, you will lose even more water through perspiration and so you must remain diligent about drinking those 150 - 300 ml of water every 15 minutes! So, here then are some of the reasons you need to drink:

- you need to sweat to cool the body

- for each hour of running in heat, you easily loose 1 litre of water..( not a huge issue, yet)

- every litre you sweat, your heart rate goes up 8 beats/minute

- when you are dehydrated, your blood thickens, your heart has to pump harder to move the sludge around

- it slows oxygen and nutrient delivery

- you WILL drag during a run if you don’t hydrate well enough both before and during the run.

- Women’s cardiovascular systems respond differently than men’s with increased demands on their cardiovascular systems. Men’s hearts respond by contracting with more force to increase their cardiac output, while studies have shown that women’s ventricles DILATE to allow more blood into their hearts, increasing the volume ejected with each contraction. You cannot do this if you are dry - if your circulating volume is low. Your metabolic demands (chemical reactions going on in your bodies) are vastly increased, as well as you need to replace the volume lost by sweating.

-don’t wait to drink until you’re thirsty - drink early and often.

Getting enough fluid?

- watch your urine

- if you haven’t gone for 3 or 4 hours after a run, you know that you were not hydrated well enough

- does it burn? Again, not enough water.

- weigh yourself before and after a run to make sure you had taken in enough fluid

Nutrition

Since there are finite amounts of glycogen stored in our liver and muscles (about 45 minutes worth) we need to replenish those supplies during a long run with glucose - or carbohydrates. I won’t go into detail about the different forms of nutritional choices during a run, but here is what you need to take in:

30 to 60 g carbohydrate per hour (for men and women)

equal to: 24 oz sports drink, 2 energy gels, 1 energy bar, 1 pkg. "sharkies" (1 every 40 min!)try try try try experiment experiment experiment

Post-run-Replenish your glycogen stores without stuffing yourself.

-20 minutes post run optimal time - especially if you are planning on running the next day.

-Carbohydrate and protein combo better than just carbo by itself

Iron

Studies show that up to 50% of women runners are iron deficient, especially those who may have a vegetarian diet, or eat very little meat. Blood is lost through menstruation, GI losses, and destruction of red blood cells in the soles of our feet as we run. Symptoms are feeling cold and fatigue or shortness of breath with running. If you find that you feel as though you are dragging a sack of hammers behind when you run - GET YOUR IRON LEVELS CHECKED OUT. The most accurate test is the serum ferritin. Dr’s may be unaware that you will experience symptoms with a serum ferritin level of 18 or less. A serum ferritin level of 15 or less means that you have virtually no red blood stores! Write down your levels and check with me if you’re unsure. Please don’t self-diagnose and start taking iron without checking out your levels with your doctor. Daily iron requirements are 15 mg/day. Sources - meat (especially red meat) leafy green veggies, lentils. I have a sheet that lists foods containing Heme iron and, apparently, 3 oz. of clams gives us 25 mg's of iron! They are the star of them all...followed by liver, oysters, beef, shrimp, sardines, turkey, pork, chicken and finally fish.

"Mastering the art of living comes from a sure trust in the goodness and meaning in each of us and a strong faith that we can build our own lives- it may not come swiftly or smoothly or easily, but in this inner creation lies the greatest triumph of all, the realization of all we were born to be."


Please, remember to bring water! I can't stress this enough, dehydration is the leading cause of fatigue and a myriad of other things,as well. We have to take care of our body and it will take care of us...." Athletes lose more contests through not drinking enough water than any other nutritional cause, say many sports nutrition specialists.

About 60% of our body weight is water and our need increases greatly with exercise. Sweat acts as our body's 'air conditioner' and needs to be replaced or performances will be affected. The substances our bodies need in order to function are also carried by water. Adequate fluid intake before, during and following exercise is critical in preventing dehydration. Thirst is not the best gauge of your body's water needs. When you are thirsty, it is often too late to adequately replace fluids. Drink at least 8 glasses of water a day, more if you are exercising. Fresh fruit will also help get you that precious fluid along with vitamins necessary to keep the machine in top form. (loosely quoted from "The Runner's Lifestyle log")

"Go confidently in the direction of your dreams. Live ( and love) the life you have imagined."
----- Henry David Thoreau

Please let us know if there are any concerns you have regarding the training or injuries We are open to any suggestions as well and appreciate all input....is there anything I can do to make YOUR experience with WOMEN'S PACE more positive???? I am at Frontrunners and if I am not there...they are always happy to help!

WE HAVE A PLAN....March 10th is going to be the BIG SPRING CLOSET CLEANOUT....if you are going through your closets NOW..separate your technical clothes from your "regular" ones...MORE DETAILS TO FOLLOW!!

You might find this interesting, I did..
"That time of the month" ( or even the few days preceding it) is not the time when women run their worst. The hardest time for women to run is about a week before menstruation begins ( a week after ovulation). That's when women's levels of the key hormone progesterone peak, inducing a much higher then normal breathing rate during exercise. The excess ventilation tends to make running feel more difficult than usual." this is from womens-running.com


I think that is just about all for today, it has to end somewhere, eh?
Take care of yourselves, friends

Donna xxoxox

p.s. remember to check out the website http://communities.msn.ca/womenspace for information updates or for previous emails.

p.p.s. just saw FREEDOM WRITERS at the Avalon....REALLY enjoyed it!

When I have a cup of coffee and a PowerBar, I feel that I can do anything!" excerpt from Galloway's book "Marathon"..here, here!