Picking up the pace – a return to running

As I sat down on the couch to put off digging out warm running clothes and my training for my second half marathon, I thought I would use this time to catch up on my blog and write about running instead of actually doing it, for now. It’s a solid training method.

Team Texas Fight returns to fundraising and training for the 2012 LIVESTRONG Austin Half Marathon. My LIVESTRONG donation page is up and running – if you’re interested in learning more about my team’s fight against cancer, check it out. Go Texas Fight!

I haven’t blogged in a while, but even tips from my post about running in the Texas heat could not have convinced me to fight the impossibly hellish temperatures this summer. Austin broke a record for being 100 degrees Fahrenheit or more for 90 consecutive days. Long story short, I was forced to join a gym for the benefits of air conditioning and actually ended up enjoying the variety of workouts.

But that’s all behind us now --  it’s a cool 50 degrees outside and I have no excuse except the Halloween candy I just indulged in for not getting in gear. As long as I’m procrastinating my run, I’ll lay out my training and motivation plan leading up to the February 19 race day. Maybe that will motivate me.

Running for a reason – make a plan and stick to it

I don’t have too flexible of a schedule for spontaneous runs, and I doubt many people do. My advice to busy runners and fitness junkies is to not be overly ambitious in scheduling workouts. Plan for times you know you’ll be able to commit to. I know I can’t, for example, hit the road after coming home from dinner with friends or after half an hour of a post-work couch session. I have to get my runs done in the morning, and I enjoy starting my day off with a workout anyway.

Planning ahead, rewarding yourself (someone come try a tableside s’more at Halcyon’s with me) and changing up your routine are some of my favorite of the 20 ways Women’s Health Magazine says will help you stick to your schedule. The list comes in handy; there are just some days you’d rather adopt Madagascar cock roaches as pets than get up and work out. Unless you’re into that kind of thing.

My plan

My goal is to start incorporating speed work into my training. As this is my second half marathon, I want to cross the finish line in two hours or less. I’ll go into a more detail about training for specific time goals when I have more experience, but  this Runner’s World list lays out all kinds of training plans if you want to get started now. For now, I’m running four to five times a week, including three to four 4-mile runs and a long run on the weekend, which will progress from five to 10 miles as it gets closer to the race.

Are you training or fundraising for any runs, walks, rides or other random fitness events? Austin zombie run in 2012 anyone? Let me know your plan!



Undead participants in the 2011 Run For Your Lives 5k. Happy Halloween! From runforyourlives.com



For the techie in all of us

Austin is known as a fit city, and in the last several years has become quite the tech city as well. These attributes may seem unrelated, but the two actually can go hand in hand.

There are so many gadgets and gizmos out there that can enhance any fitness freak’s workout. From something as simple as a good watch to distance-measuring devices complete with GPS tracking systems, everyone could benefit from a little technology.

This Boston Marathoner may look nerdy, but I bet he has some great running gadgets. From universalhub.com.

Here are a few tools I’ve had experience with:

• Watches: It’s kind of amazing how much just a simple running watch can enhance your workout experience. Most watches have a ‘lap’ function allowing users to time their distances from different points in their workouts, making it easy to calculate pace. Inversely, if you know your approximate pace, you can explore different paths and calculate the distance, no fancy GPS system needed.
• Apple + Nike iPod Plus:  I have mixed reviews about this little gadget. A USB attachment for your iPod, iPhone, or even some cardio machines syncs with a small sensor you stick in your shoe to calculate distance, elevation and pace. Unfortunately, it measures foot-to-ground strike times and not actual distance, so if you change your stride or pace at all, the distance reported can be inaccurate. It helps if you calibrate it by running a distance you know to be one mile at an average personal pace. On the bright side, a nice lady plays through your headphones and tells you when you’ve gone halfway, when you need to speed up, and congratulates you on long runs. How thoughtful.
• Heart rate monitors: The most accurate HRMs strap around your chest with heart rate sensors that sync with your watch and tell you how many calories you’ve burned based on your heart beats per minute. The more advanced models can detect cadence (or stride), speed and distance via GPS tracking. These are useful for any kind of activity, whether it’s running, cycling, a fitness class, or hiking and walking.

There are also a couple of helpful websites I’ve used for training:

mapmyrun.com:

This is a pretty comprehensive fitness site that offers a route-planning function, lists routes in your neighborhood others have already planned, workout and nutrition logs and ways to connect with friends and exercisers in your area. I should utilize this site more, as I tend to run the same paths over and over again out of fear of getting lost and not knowing how far I’ve run.

myfitnesspal.com:

Myfitnesspal is a very detailed site that allows you to log everything you’ve eaten and all the exercise you’ve done in a day to calculate how many net calories you’ve consumed. It tells you how long it will take to meet a weight goal based on your daily behavior, which nutrients you need more or less of, and even how your other friends using the site are doing.

Many studies have shown that recording what you eat helps cut down on mindless snacking and overeating, so for people like me who love to work out but sometimes need guidance on nutrition, this web site is perfect. Myfitnesspal really cares about my nutrition, too; I’ve been getting a lot of e-mails reminding me to keep up with the site to meet my weight-loss goals… whoops.

Have you used any of these? Do you have some favorite fitness tools I haven't tried? Let me know!

Don't let the Austin heat beat you

Running in Texas heat has never been an easy feat for me, but this year it seems like hot, humid runs are already making a difference in my speed and overall energy. My daily four-milers in up to 90 degrees are stickier and slower than those in the dry 50-degree weather I was spoiled with in January and February.

I’m starting to worry that by the time July rolls around, I’ll have to wake up at 5 a.m. to get a run in that doesn’t end in cardiac arrest. And we all know that is not going to happen. What’s a runner to do?

How the heat handles you

A 2009 Runner’s World article examined the effects of heat by measuring internal body temperatures of a typical runner during a 53-degree run and another during a 90-degree run.  In layman terms, here’s what was affected after an hour of running in a heat-controlled chamber at the University of Connecticut:

-     Hydration levels: losing electrolytes causes heat cramps, especially in the legs and diaphragm.

-    Internal body temperature: the runner’s core temperature reached 103.5, dangerously close to the 104-degree mark most physicians say causes heatstroke.

-    Heart rate: running in the heat causes a much higher heart rate than running in cooler temperatures, and when coupled with dehydration, can cause heat exhaustion.

-    Lactic acid levels: intense running produces lactic acid, which causes hydrogen ions to accumulate in our blood. Enough ions can push runners over the lactate acid threshold, when leg muscles can no longer efficiently function.

-    Plasma volume: decreased plasma makes your blood thicker. The thicker your blood is, the harder your heart has to work to pump blood to your legs.

How you handle the heat

In my last post, I mentioned staying hydrated will help combat the tiring effects of hot running. Drinking more water than you think necessary before, during and after a run is the most effective way to avoid heat exhaustion. Add ice, too – the colder the water, the easier it is to decrease your internal temperature. I see a lot of runners at Town Lake with handy water belts or hand-held water bottles.

Fuel Belt 'Terminator'

 

Nike Running Hand-Held Water Bottle

Keeping your external temperature down is also important. Avoid cotton exercise clothes and go for light-colored technical material, like Nike Dri-FIT products, which won’t absorb as much heat from the sun and allow your skin to breathe. Putting ice under your hat is a good idea, as it will keep your head and neck cool as it melts.

You can also train to build up your heat tolerance. Some runners practice in simulated conditions by adding extra layers of sweatshirts, pants and hats. I personally wouldn’t, as I hate running in extreme heat and will put it off for as long as possible. But a lot of people say it works, so if you try it, be careful and start slowly by increasing layers first, not physical exertion.

And of course, you can always hit the gym to use cardio machines. Cross-training actually helps develop muscles that are typically ignored while running, like hamstrings, and provides some variety for your workout schedule.

Have any more ideas to beat the heat? I’d love to know!



Survival of Austin's Fittest

Runners, walkers, bikers, dogs and babies (being pushed in jogging strollers, at least) all enjoy the trails at Town Lake. I discovered the trails when I started running, and they became a huge part of my half marathon training – there’s no better scenery than downtown Austin and a beautiful lake to help you reach your runner’s high.

But recent attention to trail dangers has some implications for those who like to work out in the great outdoors. Last fall, a young woman in my Dallas hometown was killed on Katy Trail, a path I have run several times. She was struck in a collision with a cyclist and passed away three days later.

Lauren Huddleston, age 28. Photo Credit: KDFW News

 The tragedy has led to cautionary guidelines and city debates for rules and regulations for Dallas trails. But what about the trails in Austin? And what else do Austin’s fittest need to be careful about?

The Path to Safety

Eighteen park rangers have been patrolling Austin’s trails since last September thanks to $1.1 million in city funding, according to the Austin American-Statesman article posted yesterday. The City of Austin’s Park Ranger Program encourages a “prudent speed” for bike-riders and describes the right-of-way system among walkers, joggers and cyclists.

“If a cyclist is moving four to five times faster than a runner, that’s a recipe for disaster,” said Jack Murray, co-owner of Jack and Adam’s triathlon shop, in the Statesman article. “Then you add earphones to either of them, any type of uneven terrain or variable, and something like what happened in Dallas could happen here.”

Park rangers can’t issue tickets, but they do stop to “educate trail users about the trail, including reminding them of proper trail etiquette,” the article said. About 2,200 reminders were warranted since September, surely preventing disaster – there is only one report of reckless riding in the same time period.

Tips for Trail-ers

 

Me and Mom at the 2010 Too Hot To Handle 15K

I have learned from my runner mother that there is more to worry about than collisions and trail congestion. Her 10 years of being a runner, combined with my two years, have inspired me to make a safety checklist for all the trail-enthusiasts out there:

• Treat walking, running or biking on a trail as you would driving on a highway: stick to the right side of the path, look both ways before you cross, don’t cut people off and pass people safely. If you’re biking, just call out “on your left.” I thought the verbal warning was rude when I started running, but I quickly learned it’s more frightening for a bike to whiz past you without notice.
• If you use headphones while you exercise, use just one of the earphones or turn down the volume enough to be able to hear street traffic. It’s important to be able to hear what’s going on around you! An added bonus: your ear drums will thank you, as just five minutes of listening to music on headphones full-blast can cause permanent damage.
• Don’t take valuables with you or wear jewelry. Tie your car or house key to your shoe strings, leave your wallet at home, and keep expensive gadgets like listening devices, cell phones and watches to a minimum.
• Have a form of identification on you in case of a medical emergency. My mom got me a RoadID for Christmas, and I honestly feel more prepared when I’m out running alone. A few of my cyclist friends have RoadIDs as well.
• Try to avoid exercising outside at night. If you have to, take a buddy – it can be more fun anyway! Also be careful of uneven terrain; I have a lot of friends who have fallen in the dark because of cracked concrete and rocks they couldn't see.
• As the Texas weather continues to heat up, it is imperative to stay hydrated. Drink at least eight big glasses of water a day and take advantage of water fountains on trails. Work out in the mornings or at dusk to miss the hottest part of the day.

These are the general safety rules I have set for myself. If you have any to add, please comment with suggestions!

Austin Competes for a Cause

As a fairly new runner who has participated in several races, I never realized how much of my entry fees were going to charities and organizations. By paying registration costs anywhere from $20 to $90 per person for events with up to 30,000 participants, I’ve helped raise some serious cash.

It didn’t hit me until running the 2011 Austin Half Marathon that I recognized the overwhelming amount of money fitness groupies bring in for those in need. I joined a LIVESTRONG team in January, and before I knew it, race day and over $300,000 for cancer research had come and gone. My small team of college friends alone raised $5,000.

Me and two of my LIVESTRONG teammates, Simone and Neven. Photo credit: Liz Spector.

Bike rides, runs and walks, triathlons, obstacle courses in the mud – you name it, Austin’s got it. And more than likely, it’s for a good cause. Even my very first race, the 2009 Turkey Trot, raised tens of thousands of dollars for the YMCA. And I thought I was just going for a nice jog before some turkey and football.

Does Austin’s love for fitness and training just happen to lead to donations, or do those who love to work out also love to help out?

The Make-A-Wish Foundation, a nonprofit that grants the wishes of children with life-threatening diseases, is just one example of an organization that uses fitness activities to fundraise. This year, the Make-A-Wish Foundation of Central & South Texas is hosting Over The Edge on June 25, where teams raise $1,500 to send one brave member to rappel “Over the Edge” of One American Center in downtown Austin.

Some brave atheletes will rappel down these 32 stories. Photo credit: Thomas Properties Group.

“Over the Edge will appeal to Austinites because Austin is a very youthful and active city, always looking for the next adventure,” said Chad Wicks, director of development for the Central Texas region of Make-A-Wish. “There are a lot of things to do in the outdoor community, and this is right up the alley of the people who live here. Our fundraising goal is $182,000 – I think this type of event will allow us to reach it. Fitness events are very successful. Other chapters’ signature events are runs and 5Ks, and they raise a couple hundred thousand dollars.” Get in on the fun and sign up at http://www.austinovertheedge.com/!

Tomorrow, March 24, H.E.A.T. Bootcamp is taking action to provide relief to Japan in wake of the recent earthquake and tsunami. Fitness Flash Mob: A Tribute to Japan will consist of 500 people “illuminated only by glow bracelets” performing a choreographed mix of “simple exercise, dance, and yoga led by Austin’s top trainers and yoga instructors.” According to the event’s Facebook page, 100 percent of proceeds will go to Japan through the American Red Cross. At $10 per person, that’s $5,000 for Japan. Simply show up at the Long Center, buy your glow bracelet and rock out in choreographed fashion for a great tribute!

Extreme and eccentric events like flash mobs and rappelling down a 32-story building are only a few ways you can get your workout on while donating to someone or something in need. Want a list of fundraising and fitness activities? So did I. Austin360.com’s recreation events calendar is a good one, and as always, RunTex’s calendar is a great list of fitness events, most of which sponsor organizations or charities.

Happy helping!

The Road To Number One

An Intro to Austin Health

Hippie Mecca, Live Music Capital of the World, emerging tech city, outdoor paradise.

Among the words used to describe Austin, Texas, fit is definitely on the list. Austin has been branded one of the healthiest cities in America, and it's obvious on a Saturday morning at crowded Town Lake trails that Austinites pride themselves on their fitness and health.

On Forbes’ list of fittest cities in 2009-2010, Austin comes in at number nine, behind cities like Washington D.C., Denver, Seattle and San Francisco. Austin was congratulated on its citizens eating lots of fruits and vegetables (thanks in part to our highly vegetarian and vegan populations), low rates of cardiovascular disease, and more acres of parkland per capita, but was criticized for lower number of primary health care providers, lower percent using public transportation to commute to work, and fewer recreation centers per capita.

For places like Birmingham and Detroit (numbers 45 and 44 on the list), being named tenth fittest city in the nation sounds like quite an accomplishment. Austin easily beat out other large Texas cities, with Houston at 41, San Antonio at 39 and Dallas at 35.

But for former Austin Mayor Will Wynn, just ranking wasn’t enough.

In 2004, Mayor Wynn introduced the Mayor’s Fitness Council to improve nutrition and physical activity in Austin, with an ultimate goal of being the fittest city in America. The council offers free fitness classes, online nutritional information, recipes, health and fitness organizations and health assessment tools for those looking to slim down and shape up.

“Fundamentally, your health is your wealth,” said Wynn in a 2004 KLRU video on the council's website. “If you don't have your health, not many other things matter much to you.” The former mayor also noted that if employee health improved by 10 percent, $8 million in taxes would be saved on health benefits, a figure that surely did not go unnoticed by the city financial officer.

A Mayoral Proclamation

Austin’s surprising lack of health didn’t escape First Lady Julie Byers, either.

By adopting First lady Michelle Obama’s “Let’s Move!” campaign, Austin’s own first lady hopes to encourage health and fitness by supporting each of the campaign’s four pillars through her Let’s Move Austin initiative to end childhood obesity:

1.       Help parents make healthy choices

2.       Create healthy schools

3.       Provide access to healthy and affordable food

4.       Promote physical activity

“Austin has long been hailed as a fit city, but the truth is that our city is not as healthy as we’d like to think. I believe it’s our responsibility as a community to try to help change that,” said Byers on the Let’s Move Austin! website.

Current Austin Mayor Leffingwell supported his wife’s campaign and proclaimed 2011 as Austin’s “Let’s Move” Year, beginning with the Mayoral Resolution Run on Jan. 3, 2011. Three hundred walkers and joggers showed up to the run, a good start to the mayor's resolution.

Photo from Let's Move Austin's website.

If you’d like more information on getting in shape in Austin, here’s a list of useful links:

• City of Austin trails
• Texercise
• RunTex Events Calendar
• Austin Gyms

Have some more info on fitness in Austin? Want to know more? I’m open to comments and suggestions!