It is pleasing to note that the work carried out in the last 18 months or so to enable the Club to become more energy efficient has had a positive effect in that we have stabilised our costs that, in turn, has helped our overall financial position and we have recorded a reasonable profit on our accounts this year which, given the difficult financial climate, must be seen as a very positive result. On your behalf the management committee strive to reduce our overheads and we have introduced some minor changes to cleaning and bar arrangements during the quieter winter period that will help our financial stability.
Generally, it has been a good year on the sporting front for the Club and membership levels remain healthy in all sections. In particular, I would like to highlight the excellent work undertaken by the squash section in bringing the first ever national Squash Masters tournament to the club which was a resounding success and thanks go to Keith Gristwood for his excellent work in organising such a prestigious event. The cricket section have also had further acknowledgement for the condition of the ground which has been in pristine condition throughout the year – well done to all concerned.
Members can be rest assured that the management committee will continue to work tirelessly on their behalf to ensure that facilities remain of a high standard and continue to be at a reasonable cost. My thanks go again to all members of the management committee who, without their help, the club could not function as effectively and efficiently as it presently does.
Where I work, there’s a sort of informal agreement that Friday is casual day. The rules aren’t particularly strong. If you turned up looking like this, you might be looked at strangely, but that’s about it.
On non-casual days I wear what amounts to a uniform – black shoes, black “work” pants and a business shirt. I wear the suit jacket only when I have a big meeting, and a tie only for job interviews.
On casual days I just swap the shoes for sneakers, work pants for jeans and the business shirt for a t-shirt. Everyone’s happy.
This week, otherwise known as Out-of-office Email Week, I’ve decided it’s going to be casual Friday every day. Also, seeing as it’s a bit hot outside, I’m wearing shorts. Shorts!
The world hasn’t come to an end. There have been no complaints, even from impressionable women, forced to share the lift with my unsightly, hairy, stubby calfs.
Perhaps this is my resolution for 2010: a casual year. Sounds good.
Running
A reasonable run this morning, before it got too hot. Reasonable, not good, but that’s a lot better than most of my recent runs. It was 13km from the city, up towards Brunswick and back via Royal Park. I was pretty sweaty there by the end, but in a good way. Here it is on mapmyrun.com.
Incidentally, AJH – you’ll see by that map where my work is (at the start and end of the run). Just opposite there in Lonsdale Street is that woman I was telling you about yesterday.
After an 11 hour sleep due to an incoming cold and a raging hangover I have had so many dreams last night, more so that I am actually more tired than I should be. I always think that if your ill or hung over you have far more dreams thank usual with some really weird content included. They say dreams are a part of you subconscious which works away through the day and picks up on things you may have seen or thought about without you realising you have done so. Sometimes I know this is true (for example, when watching a scary movie you see that exact same monster in your dream) but then I wonder “why the hell was I thinking about that/them”! It started like this….
Main points of last nights Dream(s)
Running. Lots.
Pregnancy
My Interview with ITV
WH Smiths in Charles Street
Man in Black Car
Same Man in Changing Room
My Car by Kebab House
Explanation of Points
Running in my dream was immense. I have no idea why it was that bad, but it kept me awake most of the night. It was like the video game Worms. There were different levels and I kept running back and forth all the time delivering certain things. It was absolutely exhausting and lasted about 6 hours up until 4am this morning. I thought I was going mad and I nearly got up as it was really frustrating having the same motions going through my head. I lay in bed and thought to myself “please relax and have a nice dream” which then led to the pregnancy.
The pregnancy and I can only assume is an attribute of my longing for a child of my own one day and also because I watched Dangerous Liaisons yesterday and Uma Thurman gets pregnant by John Malkovich (errghh). My dream was almost in the same periodical setting and I think (but am not sure) that I lost it. There was a hazy part of the dream where somebody pushed me over onto the floor and then I switched to my next dream.
I was in the ITV Studio and someone pushed a microphone into my hand and said you need to be a Reporter! I started panicking because the teleprompter in front of me was too small and I couldn’t read the writing so I had to go down a flight os stairs and get closer to it. The room was all pine and it had deep red sofas which were uncomfortable to sit on. The teleprompter became a TV and it had an old-fashioned aerial on top and an alarm clock that didn’t work. I did my piece and then ran away only to be told that I had to do another bit and that I didn’t get the job! VERY very weird. I am not the most confident of people when it comes to speaking in front of others and this most likely proves it when I was panicking in my dream. I went with my tail between my legs and went back to my day job which was disappointing.
WH Smiths (a book store) was opening in Charles Street (a very dilapidated shopping area in Milford Haven) and for some reason I was waiting there for a man who I had met who was driving a black Golf. The man was good-looking and had some sort of resemblance to someone who I like! He said to me to wait in the shop and he would come back. I waited there for 3 hours but no sign of him! When I went outside it became a changing room in a High School and he came up behind me and pushed me into a cubicle (all romantic like!) and then a Teacher came round the corner and he freaked out so ran away! This then led to me going down the road and spotting my car parked next to the Kebab House. It was in all its resplendent colour of bright orange and some lads I know were with me and they commented on it saying how nice the car was. They helped me with some shopping (no idea where it came from) then I turned around and spotted myself in a group of singers dressed in black training with a Teacher!
It then ended with getting in a bus and the man was in there but he had become fat and ugly and totally unattractive.
Yesterday’s post about being shot at when running kind of sank into my head today as I went on my scheduled 12 mile run…which I stretched into 13.1.
It was a beautiful day for a Half Marathon…50 degrees and sunny.
As a follow-up, a reporter for the local paper called my cell phone today asking about the incident.
She wouldn’t tell me how she obtained my phone number, but I did give it to the patrol office after I reported the shooting. It is NOT published anywhere.
She asked questions like she really knew what happened. And her information was accurate…even my cell phone number.
There is no doubt in my mind that she obtained my cell phone number from the police department and that is really SHITTY.
If the police want people to report things that they witness and be helpful members of society, then why would they do this to someone helpful?
I lied to her and told her I didn’t know what she was talking about…that she should check her source a little better. She had MY name right (I answer my work phone with my name and it was going to be hard to deny) but must have been mistaken on the facts. I let her know that we had a window shot out about a year ago, but that was our only gun incident in the neighborhood.
She asked for details about that and I declined.
I do not feel bad at all about lying to her. I didn’t want my name associated with any story or possible conviction. There are no charges for shooting at me…it really can’t be proven. But the discharging a firearm (shell casings outside) in public and the possession of the unregistered weapons are charges enough for me.
Despite running today, I wasn’t going to blog. That’s changed due to the fire deciding to belch smoke into the sitting room instead of up the flue.
Guess i’ll be visiting the chimney pot stockist for a plain flue pretty shortly to see if that sorts things.
Until then, I can report my 2.6 mile loop around the lane, across the field and past Tesco does just the job a brief outing on Christmas afternoon should.
Ok then, back to smoke…
Hope everyone’s enjoyed the day. New year will be along soon.
>> December 21 Project. What did you start this year that you’re proud of?
I always seem to be wanting to do something. I set goals or landmarks for myself – auditions, achievements – and I go for them. The length of time I go for them is debatable as when it comes to personal projects my follow-through leaves something to be desired, but I always make a valiant effort at least at first.
My Best Project of 2009 is something that I went after and got.
I’ve been a runner since I was in single-digits and running has always been a love-hate activity for me. I love winning, I hate losing. I used to hate losing more than I liked winning. Hated losing so much that even though I served for two years as the captain of both the Track and Cross Country teams for my school and continued my career into college, I never quite learned how to take a loss for what it was – a mere hiccup, part of a bigger picture.
A lot of this stems from my complete inability to properly internalize failure, but losing is hard for me. I don’t scream or cry in public (because the last thing I want to do is draw attention to the disappointment) but I re-hash and dwell and list what I could have done differently.
This year, after being less than satisfied with my career and personal trajectory, I committed myself to competing again. This, I knew, could have backfired in a few ways:
> If I couldn’t get back to a point where I could even be competitive, I would be disappointed.
> If I entered a race and lost miserably, there was no guarantee that I would keep going.
> With nothing really on the line but my own knowledge of my achievement (no state championships, no name in the newspaper) would I be able to really push myself the way I needed to?
NOTE: I know these aren’t healthy approaches to competition. I know. But like I said, I like winning.
So I signed up for a few 5Ks and watched something weird happened.
I ran. Like, ran in a way that I hadn’t since I was 17. It made me happy even when it hurt. I felt weird if I missed a day. I inadvertently woke something up in me that I lost my sophomore year of college. And it was good.
My project had great side effects: I lost weight, felt better, focused more and collected a few 1st place in my age groups (and a few 2nd and 3rd, which became OK) along the way.
Unlike many other projects that I’ve started in the past and let go of just before I’d be tested (to avoid the possible failure), my commitment to being a “runner” again went…swimmingly.
It wasn’t a professional project or one that changed my life dramatically, but it taught me a lesson in winning and not winning. Not losing, just not winning.
Nothing makes you thankful for an early morning run like getting stuck in the office 4 hours later than you expected. Tough Chic invited me to a 4 mile quikie run this morning and I am soooo glad I joined her. This was our last run together until 2011. I’m sure we’ll figure out some way to run together virtually. I wonder if the Y has wireless access. We’re both new bloggers so that will give us an extra way to keep in touch while she’s living abroad.
The title of this post is referring to the incredible hunger I am experiencing tonight. I think the 13 hour workday has caused my brain to burn an extrodinary number of calories and thus I am home at 10pm and ready to eat a Five Guys burger! (the small not the two patty variety) Leftover sausage balls will have to sufice. Christmas sausage balls made an appearance today! We had “goodie day” at work today and Hubby was nice enough to whip up some Christmas sausage balls. He changed the song though, only 1.5 cups of bisquik now.
The run went really well this morning. I forgot to start my Garmin, again, so I don’t have HR data or anything like that. Its better that way. It allowed me to focus on a great run with my buddy. You will truly be missed Tough Chic.
Workout notes 2200 yard swim; 500 of back/free, 500 of side/free, 500 of drill/swim (fins). Then I tried some 100s on the 2: 4 in 1:39, last in 1:42. I just “didn’t have it”. Then 200 cool down.
Next, weights (no squats; still sore); dumbbells: curls: 2 x 10 with 25, military 10 with 35, 8 with 40, bench press: 10 with 50, 8 with 55. Then lat pulls (2 sets), pull ups (5 reps, two sets).
Then 12 minutes running on the treadmill (1.2 miles), 12 minutes AMT (1 mile), 10 minutes elliptical (1.15), 10 minutes stairmaster (1.05).
I also did some light stretching and yoga.
I can’t make too many excuses as Sunday’s swim was faster; the weights went ok though, as did the run. My blood volume is still down from the donation; I can tell because my hands get cold easily.
Injury wise: I was stiff after the run section but the AMT loosened it up.
Other Stuff
Those who know me and have known me probably remember this:
(background: go here)
Well, the person behind this didn’t bother me further but ran into trouble with the law. First, he was taken to Chicago to face federal charges (for intimidation of a juror in the Matthew Hale case); those charges were eventually dropped. He then was taken to Roanoke, Virgina to face other charges.
You can read the whole series of articles here. None of this involved me.
Well, this time a jury found him guilty of 4 of seven counts:
Done in by his own words, Internet hatemonger William A. White was convicted Friday of threatening people from Virginia Beach to Canada.
The verdict, however, was not a total repudiation of White’s assertion that the First Amendment should protect his incendiary speech. Of seven counts against White, the federal jury acquitted him of three.
White, who will be sentenced later, could face up to 35 years in prison. [...]
From the defendant’s e-mails, letters, telephone calls and online postings, the jury heard time and time again the graphic and racist rhetoric that spewed from the 32-year-old’s home computer and cellphone.
Dressed in the same black, three-piece suit that he had worn throughout the trial, White showed no emotion as the verdicts were read.
At least for now, the convictions will silence a man called “possibly the loudest and most obnoxious neo-Nazi leader in America ” by the Southern Poverty Law Center, which monitors hate groups.
They also were met with “a sigh of relief” from a community that has been dealing with White’s campaign of harassment since 2004, said Brenda Hale, president of Roanoke’s NAACP chapter.
“At last, justice has been served,” said Hale, whom White once referred to as a “n—-r in need of lynching.”
In closing arguments to the jury, Justice Department attorney John Richmond spent more than an hour recounting the personal attacks and death wishes that White leveled against a bank employee from Missouri, a nationally syndicated columnist from Maryland, a university administrator from Delaware, a small-town mayor from New Jersey, a human rights lawyer from Canada and two tenants of an apartment complex in Virginia Beach.
“Defendant White does not get the last word,” Richmond told the jury. You all do. And the last word is guilty.”
However, White was found not guilty of making threats against Leonard Pitts, a Pulitzer Prize-winning columnist for the Miami Herald, and Charles Tyson, the former mayor of South Harrison township in New Jersey. [...]
The third count that White was acquitted of was a charge of threatening a bank employee with the intent to extort. While the jury convicted White of threatening Citibank employee Jennifer Petsche, it found the evidence lacking on a second charge alleging he did so to resolve a dispute with the bank over his credit card account.
During the eight-day trial in U.S. District Court in Roanoke, the jury heard testimony about six incidents that fit the following pattern: White would learn of a controversy that involved race in the news, look up the telephone numbers and addresses of the people involved, and then send them e-mails with hateful commentary calling for their demise in one way or another.
He often followed up by posting the information on overthrow.com, a Web site with a following of like-minded racists.
For example, when White became enraged about a diversity awareness program at the University of Delaware, he called the office of an administrator and identified himself as the commander of the American National Socialist Workers Party. He them told the assistant who answered the phone that anyone who thinks the way Kathleen Kerr did should be shot, and that he would hunt her down.
And when black residents of a Virginia Beach apartment complex filed a housing discrimination lawsuit against their white landlord, White waded into the dispute with a letter to the residents addressed to “Whiny Section 8 n—-rs.”
“You may get one over on your landlord this time, and you may not,” he wrote. “But know that the white community has noticed you, and we know that you are and never will be anything other than a dirty parasite — and that our patience with you and the government that coddles you runs thin.”
One resident of the apartment complex testified that White’s comments frightened her so badly that she packed her belongings in 15 minutes and fled her home.
Interestingly enough, it appeared to me that the jury took into account the reaction of the victims more than what the defendant actually did; that is why the conviction on the apartment complex issue surprised me a bit.
Bottom line: there is a line between making threats and free speech. What the defendant did to me (passing out flyers) was clearly free speech; after all, I do much the same thing when I work on a political campaign (though I hope that what I pass out isn’t full of lies and falsehoods, as this flyer was.)
In case you are wondering what the line is, here is the set of instructions from the judge to the jury:
Jury instructions for true threat definition:
For you to find the defendant guilty of each count, you must find that the communication issued in that count contains true threat. The First Amendment does not protect true threat. Whether a communication in fact contains a true threat, is determined in accordance with the interpretation of a reasonable recipient familiar with the context of the communication.
The government does not have to prove that the defendant subjectively intended for the recipients to understand the communication as a threat. The speaker need not have intended to carry out the threat or have the ability to carry out the threat. The government does not have to prove that the person who received the threat was actually placed in fear of harm.
On the other hand, a statement does not become a true threat simply because it instills fear in the listener. You may, however, consider the reaction of any recipient in determining whether a reasonable person would consider the message a true threat. A true threat is a serious expression of an intent to injure the person of another or to commit an act of unlawful violence against a particular individual or a group. A true threat is a serious threat as opposed to mere idle or careless talk, exaggeration or something said in a joking matter.
A true threat is more than mere political hyperbole or vehement caustic and unpleasantly sharp political attacks or crude offensive and abusive methods of stating political opposition. Identifying and providing personal information on a Web site standing alone, while it may be offensive or disturbing to those listed, is protected by the First Amendment. The mere advocacy of the use of force or violence does not remove speech from the protection of the First Amendment. To be a true threat the communication does not need to be directed at inciting or producing imminent lawless action.
You may find that a particular statement is a true threat if you find that the statement was made under such circumstances that an ordinary reasonable person who was familiar with the context of the communication would interpret it as an expression of an intent to injure the recipient or injure another person.
Why focusing on your spare tire can be detrimental to your health
Subcutaneous fat. See it. Feel it.
For most of us, carrying around a little extra padding or blubber is an ongoing struggle. We run, we walk, we lift, we swim. We do a number of things to try and reduce the spare tire around our midsection or the extra padding on our legs, hips, and arms. And while we all want that slim, sleek, sexy rockstar body, our focus on looking good may just kill us.
Not all body fat was created equal
There are essentially two types of body fat: subcutaneous and visceral. Subcutaneous fat is the stuff that we see and feel right below our skin. It’s the fat that trainers and fitness specialists measure with calipers. It’s the easiest fat to lose. And it’s the least harmful type of fat on our body.
Visceral fat: the hidden assassin
Visceral fat, on the other hand, is the fat that gathers around the internal organs like the liver in the adominal cavity and is much more perilous to our health. This deep belly fat contributes heavily to elevated triglycerides (blood fat) levels, insulin resistance (causing Type II Diabetes) caused by continuous metabolizing of fatty acids by the liver, glucose intolerance and hypertension. Left untreated or to continue to accumulate, the results are much more dire: heart disease, stroke, depression, and even cancer. Starting to get the picture?
As scary as the health implications are of carrying around too much visceral fat, more frightening still is how little we as a society know about this stuff. To most of us, body fat is body fat and we slave away in the gym trying to burn fat just so we can look better. But our misplaced focus and ignorance could cost us our lives in the long run.
Visceral fat accumulates under the radar
When we gain weight in the form of fat, the easiest to detect is added subcutaneous fatty deposits. This fat is generally what makes us jiggle when we walk, wiggle when we wave, or bounce when we run. We can see it and we can feel it, so we know it’s there.
Insulin resistance leads to Diabetes
What we don’t see, however, are the layers upon layers of visceral fatty deposits developing deep inside us. Visceral fat creeps between vital organs, secreting harmful hormones and enzymes that circulate through the bloodstream, contributing to a constant state of bodily inflammation. Realistically, visceral fat levels can only be accurately measured via CT scans, but that doesn’t mean we can’t focus on losing it even if we can’t see it.
It won’t come as a shock to anyone to find out that the key factors in excess visceral fat are poor diet, a sedentary lifestyle, smoking or other tobacco use. But changing your diet alone won’t reverse the amounts or effects of visceral fat. In fact—and here’s another revelation—diet combined with intense exercise seems to be the appropriate course of action to shed visceral fat. Researchers at Duke University found that exercise alone could actually have a substantial impact on the levels of visceral fat we store, with a test group of highly active individuals shedding 7% of both visceral fat and subcutaneous fat over the course of six months.
High intensity is still the way to go
It’s amazing, with all this information available, that people still go to the gym, run on a treadmill for 30 minutes at 4-5 mph and call it “working out.” Fitness professionals of all stripes—even if they’ve been recommending it for the wrong reasons—have been harping for eons on varying workout routines, adding resistance training, and creating extra work for your body to cause it to burn fat. Now they’re recommendations are validated.
High intensity workouts like kettlebells are most effective
To accomplish this, I’ve turned to kettlebell training since it accomplishes so many objectives in such a short amount of time. If high intensity aerobic exercise is the key to mobilizing visceral fat (it’s highly vascular given it’s proximity to large vascular organs), then I’ve yet to find any exercise that gets my heart racing and my breathing kicked into higher gear than interval training with kettlebells. And if burning subcutaneous fat is accomplished mainly by building fat-burning lean muscle, then the muscle-searing, hypertrophy-inducing kettlebell workouts are the perfect remedy for me.
Intense running can work too. Just DO SOMETHING
Get off your ass, save your life
Maybe kettlebell training isn’t your thing. Maybe big-time old-fashioned weight lifting isn’t either. That’s okay because the most important thing here is that you do something. Walking briskly six times a week, interval running (30 second sprints with 2 minute jogging), even an aerobic step class—as emasculating as it is—can get you jump started on ridding yourself of an invisible killer. None of these exercises will necessarily get you that lean, long, rock hard superhero body, but it may just save your life.
Humble apologies avid readers, I’ve been terribly slack in my blog updating but let me make up for that now.
On Tuesday I had a novel experience, I went out running with another person! A guy from work offered to accompany me on my saunter down to the Aberdeen beach. It was good, the chatting made the time pass so much quicker. The pace was decent and the wind wasn’t too crazy so all in all an enjoyable little run. He’s done the Great North Run a few times and if need be can run at a faster pace so I might have to push myself a little more towards May.
Of course I have no music related news to tell you about, sorry about that I’m sure you’re bitterly disappointed.
Its been a busy old week with exercise, on Wednesday I played squash for the first time in about 6 months, got beat 3 times but it was a very good workout and made a pleasant change from pounding the pavements.
Last night was a belter of a night at the 5 aside football. Snow had hit Glenrothes meaning only 6 of us hardy souls braved the weather. 3 aside on a snowy pitch, with more snow falling down is not a pleasant playing experience. On the plus side we did play with a yellow ball!
Omygaaahhhh!!!! The weekend is almost here!! Hell has frozen over, pigs are taking over the skies, because I have a weekend off. I predict it will be amazing
But enough about the future, let’s live in the past for a little bit. I couldn’t decide between waffles, pancakes or french toast for breakfast – so I combined two of them.
French toast waffles. I defrosted a couple Nature’s Path pomegranate plus waffles in the microwave and dredged them in egg whites. Dipped in a maple syrup/almond butter mix. Did you know Thursday was National Maple Syrup Day? I didn’t! But I’m Canadian, I have it every day anyways
Long after breakfast was digested, I braved the –28 C (-18 F) windchill to run at the gym. I don’t know what I was thinking when I said I wanted to run outside this winter. I want my runs to be fun, not spent getting frostbite or falling on the ice.
Skipped my usual 5-mile speed run for a 5-mile tempo run. Basically, I slowly increased my speed as time went on, then brought it down slightly. I find running fast on a treadmill is easier than trying to jog on it!
I waited too long after breakfast to go to the gym though, I was staaaarving before I even finished stretching! Came home and whipped up a fast one.
Turkey and hummus pita. Surprisingly, the best part of this pita were the pickles on it. I swear I’m not pregnant, but I’ve been loving the pickles lately.
Worked 2-10pm again today. Hit up Subway again for a veggie sub.
Doctored up with my own mini-can of tomato & onion tuna. The people at Subway thought I was a weirdo for sure after ordering a dry veggie sub. They asked me if I wanted cheese three times.
Noooow it’s time for the fourth and final round of Q&As!
Hallie, Said:
Oh another question, do you ever feel pressure to blog on a certain schedule or about certain things? What do the people in your “real life” think about your blog, given that you talk about some pretty personal stuff on it.
First, I never feel pressure to blog about certain things. One of the reasons why I love blogging so much is that I make it what I want it to be. Some days I have tons of food photos I want to share, but not much content. Other days I have boring food, but some words I just need to get off my chest!! Although, there are days when I have absolutely nothing. That’s usually when I’ll provide links to more interesting articles or posts
As for my posting schedule, I do sometimes feel a slight pressure to post every evening. What I’ve started doing is writing up posts when I get the chance during the day (like right now!), then just publishing before I go to bed at night. Some days I just can’t get anything out, and I won’t publish at all. I like having regularity to my blog though, and I miss it when I skip a post!
So far the feedback from my family and friends has been positive about the blog. I think it’s allowed them to learn a lot more about me, and perhaps even strengthened our relationships because of it. I try not to publish anything personal relating to other people. So while my life may be an open book, if it involves someone else, it’s a no-go zone.
holly Said:
besides journalism and fitness, what career path would you like to pursue?
I still want to open my own cafe someday! But that’s a long way down the road. You need money to open a store, and that’s not something I’m going to have for a very loooong time Nor am I stable at the moment, I’ll likely be moving at least a couple times over the next several years. The cafe will have to be something I do when I’m finally settled a few decades from now
Nowadays though, I’m trying not to think too much about the future. Mostly because the idea of choosing a career path scares the crap out of me. I’m just trying to do what makes sense and makes me happy in the moment (and, ahem, pays the bills).
Bekah Said:
My question- from a fellow embarrassed muncher to another: When you munch, what are your munch foods?
Anything small and in a box Cereal, chocolate chips, raisins, dates, crackers, nuts. I actually munched my way through a whole box of Kashi Cinnamon Harvest! I do most of my munching when I go out the door to work out. Usually because I go into a workout with a semi-empty tummy and my mouth doesn’t want to wait till after a workout to have a meal! Or when I first come in the door hungry. I’m pretty bad for munching while I prepare dinner. At the same time though, having a few chocolate chips here and there keep me from having crazy chocolate cravings. So while munching isn’t always the greatest, there are worse things
fightingwithfood Said:
Here’s my question for you – If you could, with no consequences, throw the “Great Balancing Act” out of the window for 24 hours, what would you eat and do?
I believe this is called “New Year’s Eve” Seriously, that is one of the few days a year where I throw it all out the window. Fortunately, the blog was created just days after New Years last year, so there is no blog evidence of the damage that was done There was a lot of whiskey consumed (the only liquor I really drink). Multiple chicken wings, chips, cookies, mozza sticks, etc. And there may have been some drunken dancing to old Rancid songs in a stranger’s living room.
So to answer your question, I would drink and eat with abandon and have a blast
ellie Said:
How are you liking your coworkers? Overall…the job? Good/bad? Ugly?
I hate to say this, but being back at Starbucks has made me realize just how much my old job was slowly killing me on the inside. Everything just feels so easy at the cafe. People will sometimes complain about having to do the smallest tasks, while all I can think about was the time I had to be the first to report three teenagers drowned in the river. That, was hard. Having to wipe out the milk fridge is a cake walk compared to that.
The only thing that I’m kinda “meh” about is the drama that always comes with service based jobs. I am a no-drama zone. And already my coworkers are trying to pull me in! I’m just not taking any of it seriously, and I’m not sweating the small stuff
That was fun!!! I’ll have to remember to do these more often. As always, you know you can ask me anything at any time. Be it a comment or e-mail. I always try to be active and prompt in responding to comments and e-mails. One of the best things about blogging is that I get to communicate with so many wonderful people out there
And with that, I’m hitting the hay! Just closed the cafe, only to open it in 8.5 hours time. I’m thinkin’ an extra shot of espresso may be needed in the morn’. Night night!!
Question of the day: If you could, what career path besides your current one would you want to pursue?
If you’re a long distance runner, you’re probably familiar with energy gels. If not, energy gels deliver simple and complex carbohydrates to runners in an efficient, easy to use way. When I run long distances, I use energy gels as quick fuel to ward off fatigue and replenish some nutrients. The Hyropak Gel-Bot combines a water bottle with a gel dispenser, so that runners can get the water, and fuel, that they need from a single bottle.
From the Gel-Bot website: No more sticky fingers. No more wrestling with foil packs. Gel-Bot delivers your two performance essentials in one easy-access bottle. Load the chamber with energy gel, fill the bottle with water. Gel-Bot’s patent-pending technology lets you fuel or hydrate without slowing down.
The Gel-Bot holds 24fl. oz. of liquid and 3.2 oz. of gel.
Hydropak originally made the Gel-Bot for cyclists, and due to its popularity, now also produce a bottle specifically for runners (pictured here) that comes with a hand strap.
The Gel-Bot could be a great Holiday gift for any endurance athletes that you know.
I am really excited about this week. I went to bed early last night and woke up this morning feeling great. I had an awesome breakfast. I made some really tasty pita bread last night and had some with honey for breakfast, yum. I had a great day at work, no particular reason I just really like my job and had a great day. After work I headed to the gym and had a great time there as well. I set out with the same mile and a half goal as yesterday and attained it just as easily as yesterday. I am going to start gradually increasing my mileage every day until I get back to three miles a day.
Weekend Recap
Saturday: Cold Weather Weekend Warrior Sunday: Not Such a Warrior
Happy Monday. I can’t believe it’s here already. My weekend didn’t fly by as fast as usual, but they are always too short to begin with anyway. I can’t believe it’s already mid-December!
As I mentioned, on Sunday morning I was supposed to go for a fun run with some local bloggers, but I wasn’t feeling great and didn’t want to chance making it worse. So I went back to bed and slept until about 9:30. Then I got up and had a breakfast of oatmeal with apples, pumpkin butter and cinnamon with a side of orange juice and cold medicine. Lovely.
After breakfast I popped out to the store and picked up some ingredients to make sugar cookies. I’ll be bringing these to our holiday potluck on the 21st, but I wanted to make them now and freeze them until the night before. I used my mom’s recipe:
Sugar Cookies
1/2 cup butter (softened)
1/4 cup Crisco – regular or butter flavor (softened)
1 cup sugar
1 tsp. vanilla
2 eggs
2 1/2 cups flour
1 tsp. baking powder
1/2 tsp. salt
Mix together Crisco, butter, sugar and vanilla. Add egg, beat till light and fluffy. Add dry ingredients and blend into creamed mixture. Divide dough in half, wrap in glad wrap and chill for 1 hour.
On lightly floured surface, roll to 1/8 inch thickness, cut in desired shapes and bake on cookie sheet at 375 for approx. 6 to 8 minutes. Cool slightly and remove. Cool completely before frosting.
For frosting the cookies: confectioners sugar, a pinch of salt and milk.
I was so busy baking that I didn’t really stop for lunch. So when the baking was done, this was my “lunch.”
Dinner was much better than lunch. I was craving soup, so I tried Amy’s Tuscan Bean and Rice soup and it might just be my new favorite. It was so yummy. I also had a side salad with romaine lettuce, grape tomatoes, goat cheese and walnuts with balsamic drizzled over it.
Finally, I needed something sweet to end my night, but I also wanted something that might help thwart an impending cold. I had half a grapefruit with one packet of Truvia sprinkled over it.
The best part of my Sunday was when Bill arrived home earlier than expected and we decided to watch another movie together. We’ve sort of been on a movie kick lately. I think we’re subconsciously trying to get the most out of our Netflix subscription.
Last night we ended up watching “Notorious.” I know what you’re thinking – it must have been awful. But actually, I was somewhat surprised with how decent this movie was. It was a solid 2 hours, but it didn’t feel like it was dragging and it never became too much about rap. I mean, it definitely was about rap, but I was never overwhelmed. I thought the actor who played Biggie was absolutely great and the little boy who played the child biggie was really good as well. Come to find out, he’s actually Biggie’s son! The resemblance was uncanny.
Anyway – I wouldn’t rank ”Notorious” as a favorite by any means, but it certainly was a decent, different kind of movie. If you’re looking for something to mix up your movie line-up a bit, I would recommend it.
My final comment: the guy who played Puffy looked nothing like the real Puffy. For the first few minutes he was in the movie I kept telling Bill there was no way that this “Puffy” character they were talking about was supposed to be Sean Combs. The casting on that one was way off.
A new goal deserves a pair of running shoes that haven't been worn into submission.
I’ve set a goal for myself: run the Kansas City half-marathon next October. I figured that if I’m going to train for a race, I need a pair of running shoes I haven’t been wearing for the past year and a half. *Cringe*
So, ran a mile and walked a mile today to break them in. So far, so good. I must say, the arch support is rather sublime. Saucony Grid Omni 8s, I think I love you.
These days running shoes can be purchased online or in person at a store that specializes in athletic shoes and equipment. A good running shoe salesman will be able to look at your old running shoes and determine your individual biometrics and recommend the right type of running shoe for you. There is no one best shoe for everybody. It is very much an individual choice based upon whether you are flat footed, have a high arch, run on the inside of your foot, or run on the outside of your foot.
When shopping for running shoes the first thing you must do is determine your foot type. This is very easy to do with a simple ‘wet test’. Simply wet your foot and step onto concrete or a paper towel so you can see the wet outline of your foot.
A footprint with a slight curve is made if your foot is normal or average. If you have normal feet then you should choose a running shoe that has good cushioning and offers moderate stability on the medial side of the shoe. These shoes are often classified as Stability shoes and Neutral-Cushioned shoes.
A wet footprint that shows nearly all of the bottom surface of the foot is called a flat footprint. If you have flat feet, you should shop for running shoes that provide maximum support to the inner-side of the foot or to both sides, as in the case of Motion Control shoes. Choose a stiffer midsole that provides moderate cushioning and good stability.
A wet footprint that just shows a sliver of the foot is called a high arched foot. If you have a footprint like this, you should shop for running shoes that have generous cushioning and flexibility. You should not need additional support to the inner (medial) side of the foot.
Running shoes are placed into three main categories, stability shoes, cushioned shoes, and motion control shoes, based upon their function. They are further categorized according to their use such as racing shoes, trail running shoes, and performance shoes.
Motion control running shoes prevent the inward rotation of the foot, which commonly occurs with flat-footed runners. This shoe helps prevent injury by being rigid due to the insertion of a medial (and sometimes lateral) post on the inner side of the shoe. These shoes tend to be stiff, bulky and heavy.
Cushioned running shoes are made to provide balanced shock absorption without additional stability devices. They can encourage the inward rotation motion that is lacking in a runner with high arches. These shoes are also very flexible. Neutral-Cushioned shoes can be a good choice for runners with neutral gaits who like a lighter more flexible shoe than Stability shoes provide.
Stability running shoes offer features found in both of the other types of shoes but to a lesser extent. They offer some cushioning and motion control and provide stability to those with a medium arch or normal foot.
When shopping for running shoes, measure both of your feet and go with the size of the largest foot. It may be necessary to buy a running shoe that is a half or full size larger than your street shoes. It is also a good idea to shop late in the day when your feet are tired and swollen. Be sure to wear the socks you usually wear when running.
Choose the type of running shoe that is best for the shape of your foot. The purpose of a running shoe is to provide the cushioning and stability that is right for you. You shouldn’t need to break in your running shoes, they should be ready to use right away. Test them thoroughly by wearing them in the store and running on a treadmill with them if the shoe store allows it.
Whew! What a day! Since I missed my run yesterday, I wanted to fit it in first thing this morning. So I headed to the gym since I got up a little late and needed to get in and out ASAP!
Workout: This morning I hit the gym first thing to make up for my run yesterday.
Warm-up – 10 mins walking speed 3.5-4.0
Run – 40 mins speed 5.5-6.2
Cool down – 10 mins walking speed 4.0-3.0
Todays Eats…..
Breakfast -
Breakfast Smoothie
1 cup of Greenwise Organic Light Vanilla Soy Milk
1 cup of Spinach
1/2 cup frozen blueberries
1/2 banana
2 Tbsp Living Harvest Hemp Protein Powder
1.5 tsp Hershey’s Cocoa Powder
Snack:
1/2 Banana (Unpictured)
1 Kashi Roll Bar (part lunch – part snack)
Kashi Bar
I’ve never tried this bar before and it was a little harder and chewier than I thought, but it was very good - stats were good too – 12 grams of protein!
Lunch – Today I went with a pita sandwich!
1/2 whole wheat pita bread
Canned Tuna
Some goat cheese crumbles
Diced cucumber
Chopped fresh spinach
Pita Sandwich
Dinner:
Pita Pizza – I love these – Here’s what all was on here
1 whole wheat pita bread
3 Tbsp homemade tomato sauce
4 green olives
1 shredded chicken tender – cooked over night in the crockpot with onions, bell pepper, tomatoes, garlic, coriander, cumin, salt and pepper
I also roasted some cauliflower – 3/4 head of cauliflower, chopped up, tossed 1 Tbsp olive oil, garlic powder, salt and pepper. I threw all of this into a ceramic dish and roasted on 400 degrees for about 25 mins. Than I put a little pat of earth balance spread in here for just a touch more of flavor.
Pita Pizza & Roasted Cauliflower
Dinner was so yummy!
2nd Workout: After work, Julie and I headed to my gym to crank out another tough circuit training session. Here’s what I did:
Crabwalk 10 steps forward; Reverse plank – 10 leg lifts; Crabwalk backwards; Reverse plank – 10 leg lifts
Superman – 20 reps
I min Cardio – treadmill – level 10 incline; 5.5 speed
Circuit 4
Pendulum Lunges w/ Hammer Curls 10 reps – lunge forward w/ Right leg, lunge backward with right leg – repeat on left side – this equals 1 rep
Static Lunges
1 min Cardio – Jump Rope 1 min
Circuit 5
Pelvic Thrust w/ Leg up – 10 per side
Toe Touch Crunches – 20 reps
Ab – Suit case – 30 secs
Yesterday, Julie gave me this sheet to kind of check off my various food groups based on the American Diabetic Association (ADA): Starch, Fruit, Veggies, Milk, Protein, Fats. It’s supposed to take the place of counting all of the calories because the portion sizes and the number of items in the groups should all add up to 1200. I found a good list of the exchange items and portion sizes here. I think this might be a little easier to keep me accountable, just as long as I recognize what an actual serving is, which most people, including myself, often under count. So, well see if this works for me in controlling what I eat.
Now if you’re a shift worker then you may or may not be familiar with a shift workers exercise program. Just the word ‘exercise” can send chills down your spine purely because it can be the bane of our existence.
In simple terms ‘exercise’ can be a Forbidden Word in a shift worker’s vocabulary.
So if you’re like me then you probably have fights with your running shoes all of the time – anything to avoid doing some exercise.
Perhaps your conversation goes something like this… “No! I just don’t want to go!!” or “Leave me alone… I don’t feel like taking you out for a walk today!” or heaven for bid… a run?
Well I’ve figured a way to help stop all of the fighting so that both you and your running shoes remain happy – and get some exercise.
You see, just like you – your shoes need exercise.
It’s important that you undertake some form of shift workers exercise program because it will help you to boost your energy, increase your metabolism and improve your overall well being. So, it goes without saying that you should also take good care of your running shoes and help them do what they’re designed to do – exercise.
So to reduce any fights with my shoes – I set myself up a little “Exercise Pack” the night before. I put my running shoes (well I must admit mine only walk) – t-shirt, shorts, hat and I-Pod all on a chair so that it’s the FIRST thing that I see when I get up, and it’s all there ready and waiting to go.
So now I have no excuse for neglecting my running shoes and for not undertaking a shift workers exercise program. PLUS – it stops any fighting between me and my shoes!! After all – I did pluck these shoes off the shelf at the department store so I have a personal responsibility to look after them.
So how about your running shoes? Are you forever having fights with them? Are they being neglected in your closet and gathering dust?
Well it’s time to dig them out of your closet and give them some exercise – after all, you will both benefit from it enormously!
Need more help with designing a shift workers exercise program? Do you struggle with stress, have a low immune system or you’d just like to know how to get some more zing back into your life, then I recommend you sit down and read – “Why Shift Workers Are So Tired, Unhealthy & Unhappy- And What YOU Can Do to Fix It!”
This Free Report is a hands on report written from one shift worker to another and it’s going to open your eyes to a completely different way of coping with Shift Work. Click Here For Instant Access to Your Shift Worker Report.
It’s a fresh week, and I am off to a good start even though today didn’t agree with me. I was eating breakfast peacefully when I glanced at the clock (8:20am) and realized I was supposed to catch a ride to a division meeting five minutes ago downtown. Fortunately the meeting was at the Horticulture Center in West Park, so I biked there. Not a good foot to start the day on. Tonight I hung around after work for about an hour waiting to go to the Art Museum steps for a Fairmount Running Club workout… only to discover at 6:05pm that I didn’t have a sports bra with me. 0 for 2… However maybe these events were blessing in disguise; I had to carry some groceries home, so I took the trolley home and later ran back to work (3 miles) to pick up my bike. The goal of picking up my bike got me out the door, and I wore the Vibram Five Fingers!
I think I looked like a monster from the blue lagoon, though. I wore black leggings and my new black Philadelphia Marathon mock shirt with my grey LDS shorts and orange PADA shirt over for visibility, a CUltimate hat (harking back to college Ultimate) which has a pompom on the top, a waist bag holding extra pants to put on for the bike ride home, gloves, and my gecko shoes. The only bits of skin showing were my face and the tops of my feet. Fortunately I have mastered the ability to confidently wear ridiculous looking workout clothes which keep me comfortable (although I have not mastered the ability to wear spandex without shorts over them… that might be something best left alone). And I don’t relish running in the cold.
It took 13 minutes for me to warm up. The gecko shoes were weird but not uncomfortable during the run. Do you ever misinturperate where the bottom of your shoes will go and end up scraping the ground? That happened way more than I expected considering the soles aree very thin. I think this might happen because my feet were tricked by the tightness of the shoe. My shins and calves felt like they were absorbing extra force. When I got to my office to pick up my bike helmet I changed out of the gecko shoes and the soles of my feet were throbbing slightly. It was a combination of the feeling you get in your extremities when they warm up too fast and the prickling of running on concrete (feels a bit like the gravel in the concrete permanantly indented your skin).
Tomorrow I will run in the sneakers. I’ll give the gecko shoes another go on Thursday.
Running is without doubt one of the most strenuous forms of exercise and can take a heavy toll on your body unless your are aware of some of the risks and take preventative action. This article explores some of the health risks associated with running and suggests some practical steps to help prevent serious injury.
1. Shin splints (Medial Tibial Stress Syndrome)
These are a very common health risk for runners. It sends shooting pains up your shins and occurs most frequently in those who have recently taking up running. Essentially it is a slight weakness in the muscles that attach your foot to the lower part of your leg.
Preventative action:
- Stretch well before and after running to strengthen the muscles in that area. Over time you should notice the problem disappear as you build up muscle tone.
- If it is painful after running apply ice to your shins and make sure you rest well.
- Try running on softer surfaces like grass rather than concrete until you build some muscle tone, as grass is more cushioned to run on.
2. Joint problems
When you run you have the potential to place the equivalent load of a baby elephant on your joints. These joints are compressed with every step you take and overuse can cause them to become inflamed, painful and sore. This can lead to serious long term joint disorders unless you look after them.
Preventative measures: It is impossible to stop all of the compression experienced by joints when running but you can reduce it significantly by taking some of the following simple measures:
- Buying the right running shoes will absorb some of the strain on your joints by acting as a shock absorber cushioning some of the impact your feet experiences as it hits the ground. Be willing to spend plenty on a top of the range pair of shoes as it will make a difference.
- At the end of a period of running your muscles will have shortened and can sometimes be on the verge of spasm. Take time to stretch for 20-30 minutes as this will help the muscles and tendons to return to their full length and also ease joint pain as compressed joints are stretched out.
3. Lower back problems.
The lower back has to deal with significant pressure both from the surface you are running on and also from the effort of keeping you moving whilst you run. Fell runners and Cross country specialists can suffer significant lower back problems due to the undulating nature of the terrain and constant readjustments being made by the back to compensate, but this is also true of road runners.
Preventative measure:
- Stretch well before AND after a race. Stretching will lengthen the spine and separate the vertebrate, releasing some of the compression caused during running.
- Personally I find Yoga a brilliant form of exercise for lower back problems. Pilates is also good as both forms work on lengthening and strengthening the spine and improving the range of movement available in your lower back. I have found that since taking up Yoga my back and joints have hurt much less after running.
4. Heart Attack
It is certainly true that your risk of suffering a heart attack increases with running for some individuals. This is because running places huge demands on your cardio vascular system, which requires increased levels of oxygen to keep muscles supplied to enable you to keep running. If you have clogged or restricted arteries, caused by high fat diets, your body can’t keep up the oxygen supply to the heart, causing the heart to stop pumping, leading to a heart attack.
Even healthy individuals can suffer from a heart attack whilst running because of a previously unknown heart condition.
Preventative measures:
- Before you take up running, not matter how well you feel, ensure you have a medical to ensure that you haven’t got any underlying heart problems.
- Eating a low fat diet will reduce furring of the arteries, caused by fat clinging to them that ultimately leads to them becoming restricted.
- Gradually build up your running miles over time to prevent a sudden strain on your cardio vascular system especially if your body is not used to it. Build up in multiples of 2 miles.
7. Muscle tears
Runners are more prone to muscle tears because of the frequency and nature of the stresses that they place on their muscles. Lactic acid, which is caused by a failure of your body to get sufficient oxygen to your muscles, builds up and attacks muscles. Muscles that haven’t been warmed up or down properly may be more susceptible to tears as the lactic acid attacks them.
Preventative measure: Ensure you stretch before and after running to give your muscles maximum flexibility and reduce risk of tears. Shortened muscles are always more prone to tearing or getting pulled.
8. Dehydration
As a runner you need to ensure that your body is well hydrated as dehydration increases muscle fatigue and exhaustion. Most people should drink 2.5 litres of water a day, but if you are running you should consider as much as 5 litres, to replace lost nutrients during a race or long distance run.
Summary
This article has examined some of the health risks faced by runners. It has to be remembered however that there are many more health benefits of running and whilst reading through this article, you may feel daunted by the number of issues raised. As long as you take some of the preventative measures detailed, you should have few worries after all there is always a risk to doing anything!
E and I have been talking about running a half marathon for a long time. Such a long time, in fact, that I posted several times about potential races, and even THE chosen half for the fall. THE chosen one did not quite pan out as planned. The flight to run THE chosen one was going to cost us an arm and a leg and our first born. Which would have made the race interesting without one arm and one leg. And even more interesting since neither of us have a first born, nor are we thinking about having a first born. So, instead of paying about $1000 per person, with the flight, hotel, car rental, food, etc, we had to swallow the fact that we had already registered and we’d need to eat that cost. $96.85 does not taste good. You live and learn.
Back to the racing calendar, we decided to look for something a little closer to home. About the only half we could find that was within a few hours driving time was the Rock Canyon Half Marathon in Pueblo, Colorado. This would be a short 2 hour jaunt south of where we live. E and I propositioned the B’s about joining us (B.Matt and B.Ri), though I’m sure they were hoping for a different KIND of proposition that involves two hot girls. Neither were committal. Fine, fine.
We made our own plans to potentially drive down to P-town the Friday night before the race. When Friday came, E and I were both suddenly being bombarded by texts and voicemails from B.Matt, wondering if we were still going and if he could come along. What?! We’ve been talking about this for WEEKS! You’re just telling us NOW that you want to come?! Men. I know you’re smirking as you read this, B.Matt. E and I had some afternoon activities planned that included running and attending a massive warehouse sale at GoLite. By that time, it was already around 6pm, we still hadn’t eaten dinner, and the prospect of driving 2 hours to sleep between skeezy, smelly, dirty, hotel sheets didn’t sound too appealing. Better to sleep in my own bed. With my own pillow. And in my own smelliness. Which is actually a delightful smell, truth be told. We told B.Matt to meet at my house at 5:45am. We called B.Ri to give him another chance to join us in the morning. He had an “ugly sweater” party to attend and was only 60% sure that he would make it in the morning. Hahahahaha! Okay. We considered him to be “out.”
5:20am and my iPhone is ringing. I turn it around to see this mug staring back at me:
B.Ri: Good morning sleepyhead! Did I wake you?!
C: Mmmhmm.
B.Ri: Good thing I called or you’d still be sleeping!
C: Mmmhmm.
B.Ri: Shouldn’t you be awake?! Are you still racing?! Are you still leaving at 5:45?!
C: Yeah. You coming?
B.Ri: I’ve only slept for 2 hours! I’m driving home from Lo’s house! I have to go home and feed Maeva! Can you wait 15 minutes for me?!
(You should know, that I’m adding exclamation points after everything B.Ri says because although he wasn’t yelling at me, he did sound a little too peppy for it being 5:20am and I having just awoken. Also, you should know that B.Ri does ask a lot of questions. Most of them rhetorical.)
C: Sure.
B.Ri. No way! Oh my gosh! Is that E?! It is! That’s E! What is she doing over here?! I can’t believe this! E is RIGHT NEXT TO ME!
(During B.Ri’s rant, E sends a text that says she’s stopping for gas and that she just pulled up beside B.Ri)
C: (I cut him off because I can’t handle any more peppiness) Okay, we’ll wait.
I hang up the phone and get my routine going. I grind beans for a pot of coffee. I know B.Ri will want some, and E and I want to experiment with drinking coffee before a race. Something we’ve seen plenty of people do, but never done it for ourselves. Why not try it on a random half marathon that we’re calling a “training run?”
B.Matt arrives at the house at a prompt 5:45 and slightly grimaces when I tell him that B.Ri asked us to wait to leave until he could arrive at 6am. “We’ll be cuttin’ it close. Cuttin’ it close.” E has a lead foot, I remind him. He predicts they’ll arrive at 6:15.
At 6:15, E and B.Ri arrive together, as E had picked him up. We fill up our coffee mugs (we’re green like that), load up the CRV, and begin the trek to Pueblo.
The boys conk out after a bit. B.Ri, with his classic open-mouthed look, as seen above. E and I call it his “o-face.” A little over an hour into the drive, E discovers that by swerving her car back and forth, B.Ri’s o-faced head will also move back and forth. HILARIOUS. She continues. We are laughing ourselves to tears! This doesn’t sound nearly as funny as it really was. It was probably only because we had been up so early. Sigh. The boys wake up.
We arrive in Pueblo at 8:00am. Race is at 9:00am. We still need to register. AND IT IS FREAKING COLD!
In an age of high priced athletic shoes and broken glass on streets, barefoot running is a rare sight. But, more coaches and trainers are turning to barefoot training for their runners and now recreational athletes, tired of expensive shoes and lower extremities injuries, are picking up on this new trend. It is actually not so new, as people have been running barefoot for hundreds of years. Zola Budd made barefoot running famous by breaking the women’s 5000 meter world record in 1984, running barefoot. So, why are we all paying high dollar for cloth and rubber to surround our feet? Are shoes the problem or the solution? Many are not in agreement about barefoot running and the debate between barefoot proponents, coaches, trainers, runners and podiatrists is in full swing.
Proponents
Barefoot proponents claim that the shod foot (foot enclosed in a shoe) becomes weak over time when it is constricted. They also claim that the body is unable to sense the ground and adapt appropriately. This inability to sense and adapt appropriately leads to injury. The body spends more energy when running in a shoe, than when running barefoot. Some runners claim that the few scratches on their feet were much less painful than the blisters they normally have to deal with after a half or full marathon.
Research
The scientific evidence supporting barefoot running is lacking. A few small studies have supported barefoot running. One study in the Internal Journal of Sports Medicine found that there is actually less impact on the feet while running barefoot because of the way the body adjusts to the impact. Another study found that the body uses about 4% more energy while running in shoes as compared to running barefoot. In underdeveloped countries with both shod and unshod feet, comparisons have shown a higher rate of injuries in the shod foot.
Opposition
Opponents don’t find these studies convincing and claim that these studies were too small or not carried out properly. They point to the fact that the study in underdeveloped countries and point out that this tells us very little about injuries and performance in developed countries.
Those opposing barefoot running do so for many reasons. Podiatrists, in general, are some of the more vocal in opposition to barefoot running. The biggest reason for opposition is foot protection. Puncture wounds are the greatest concern for those running without any protective shoe gear. Many podiatrists feel that blisters and injury are due to ill-fitting shoes, not all shoes.
Many argue that since our ancestors did their walking and running barefoot, we should too. But, the surfaces we walk on today are much more rigid and less forgiving than the grass, dirt and even stone roads our ancestors walked on. Glass and metal shards are common on roads and were not a major concern even a few hundred years ago.
There are different types of feet. Some people have very high arch feet and some people have very low arch feet. Some foot types may adapt well to barefoot running, but that doesn’t mean all foot types will. The mechanics of the foot are extremely complicated. Individuals who overpronate (rotate in) and have a flexible and flat foot type, typically need a more supportive shoe and sometimes a custom made orthotic. Individuals with a very rigid, high arch foot type, place a tremendous amount of pressure on the outside of their feet and may need a shoe or insert to help even this pressure out. Both of these individuals would most likely end up with injuries if they attempted to run barefoot.
The general rule is that if you aren’t having any problems with injuries or performance in your current running shoes, don’t change anything. If, on the other hand, your feet fall somewhere in between a high and a low arch and you have bought every expensive shoe and insert on the market, but continue to get injured, you might consider trying barefoot running. If barefoot running is something you would like to try, make sure to gradually work into it. Puncture wounds, scraps, cuts and bruises are likely unless you choose your surface wisely. Start on grass or a soft surface. Consider sand at the beach or even going to the track. Start gradually and slowly.
A Word About Shoes
An ill-fitting shoe can be the cause of many lower extremity injuries. A shoe can put your foot at the wrong angle to your knee and hip, leading to potential injury. A shoe that is too tight can cause blisters at the toes and toenail problems. A shoe that is too loose may lead to tendonitis or cause blistering at the heel. A shoe that is too flexible may contribute to the development of plantar fasciitis (heel and arch pain). A good shoe does not need to be expensive. When looking for a running shoe, make sure the midsole is supportive. Test this by grabbing the toe area and the heel area and try to bend the shoe in half. If it folds in the middle of the shoe, it is too flexible and will not support the foot. Make sure there is enough room at the toe box. Check the heel counter and make sure the heel counter is stiff enough to hold the heel in place to avoid blisters. Above all, make sure that the shoe is comfortable. Wear them around the house, on the carpet, before going out for a run.
Summary
There are probably a few individuals who could improve their performance and decrease their rate of injury by running barefoot. But, before you toss your shoes in the garbage can and head out for a run with naked feet, consider a better fitting shoe. Barefoot running is not recommended for individuals with a high arch, a very low arch, those who overpronate or those with diabetes. If you do decide to give barefoot running a try, choose the running surface carefully and be aware of puncture wounds.
I do not exercise. *hangs head in shame as rotten tomatoes and other rancid foods are thrown at me*
I played tennis all four years of high school, pretty much year-round, but I honestly could have done a lot better if I had tried harder. When I’m at school sometimes I’ll go to a class at the gym and get so worn out I’ll vow never to do it again.
Looking at me, you wouldn’t exactly guess that I need to exercise. I suppose you could say I have a slimmer build than average, but I’m not going to always be able to enjoy that if I don’t take care of my body. Therefore, I’ve decided to start the Couch-to-5k Running Plan.
I hate running. Hate it. But this plan doesn’t make it seem so terrifying, so I’m going to give it a whirl, starting Monday. I’ll do it Mondays, Wednesdays and Fridays. Tuesdays, Thursdays and Saturdays I’ll do some yoga or pilates, and Sundays I’ll rest. I’ve been feeling kind of…”off” lately, and I hope this will turn that around. I’m a completely novice runner (my 7th grade cross country season doesn’t count – I only did it because my friend did), so this should be very interesting. I’m nervous, but I know this will be beneficial if I stick with it.
Anyway, I know this was a short and pretty bland post, but my next post will probably be a lot more exciting. I just wanted to share this
It is a known fact that Asus make some of the best netbook models in the market, at least in terms of features and performance. The Asus Eee PC 1005HA is currently one of the most advanced and well priced netbook in the market, with powerful specs and lots of features.
This model has a 1.66Ghz processor, a new sleek design and an amazing battery life (lasting 10.5 hours on a single charge). As far as netbooks go, Asus has also had a pretty flawless track record as they were one of the first companies to come up with this sub-genre laptop.
With all that said and done, it is important to note that the Asus Eee PC 1005HA does have its weakness and faults. Although Asus is slowly becoming a mainstream player when it comes to laptops, it is a baby compared to more established companies such as Apple, Toshiba or Sony. Companies like Toshiba and Sony have decades of experience in manufacturing laptops and as a result may have higher R&D and QC standards.
It is no doubt that the Asus Eee PC 1005HA is a fabulous laptop, when it works. From the looks of the various customer reviews on the internet, there is quite a number of netbooks that are defective when delivered. Some of the common problems include faulty power adapters and unexplained shutdowns. Other problems include broken web cams and microphones.
Despite all that, it is important to note that those are not inherent problems with the netbooks but rather faults in the production like. If you happen to receive a faulty unit, just send the netbook back to get a new one. Trust me, the Asus Eee PC 1005HA will be worth the trouble. When you receive a unit in perfect working condition, the Asus 10005HA works very well and you will easily see why it is often touted as the best netbook in the market.
I don’t normally like running on the track because it’s sort of boring, but tonight was a good night. My pace here is considerably slower than when I was running at sea level and I find myself gasping for more oxygen. It’s getting better, but it’s certainly not easy. I felt good tonight after our track workout because I ran well. We did a warm up, 800m easy jog then timed 1600m at tempo pace, 800m at a slower pace, and then a 400m race pace. Then we did 800m cool down and some core work. It was awesome. This is going to be a challenging training season for me, but I’m looking forward to it!
I also want say thank you to generous friends who have donated on my TNT website and also on my Etsy online fundraiser. So far with your help I’m up to $315. My goal is to reach $1715 by January 12th, so it’s looking good! Thank you all so much! Please spread the word and for those of you who haven’t donated, remember, every little bit counts! Local fundraisers are in the works too. Thank you all and I’ll post another update after our training workout this coming Saturday. Tomorrow I’ll be doing some yoga and Thursday I’ll be running again. XO
Cereal, chocolate chips, raisins, dates, crackers, nuts. I actually munched my way through a whole box of Kashi Cinnamon Harvest! I do most of my munching when I go out the door to work out. Usually because I go into a workout with a semi-empty tummy and my mouth doesn’t want to wait till after a workout to have a meal! Or when I first come in the door hungry. I’m pretty bad for munching while I prepare dinner. At the same time though, having a few chocolate chips here and there keep me from having crazy chocolate cravings. So while munching isn’t always the greatest, there are worse things 
