Cait’s Articles at , Page 45

About Cait

Freelance writer, artist, & graphic designer. Founder of Ezzere Running Shirts http://ezzere.com/ #runner #writer #blogger #artist #designer Run. Laugh. Be.

The Salty and Sweet of Running: Follow Your Taste Buds and Get Both

Posted on March 8, 2012 by Cait — 4 Comments ↓

There were literally two things on my mind the entire time I was getting my workout on: pizza and chocolate chip pancakes swimming in syrup. Fact: that whole bait a horse with a carrot trick is true, I know I’m not the only runner who’s daydreaming of post-run foodage to get through the miles…only I do want to point out I’m sure none of us are thinking of carrots!

Back to my own little daydream, pizza and pancakes, how’s that for salty and sweet? Now I’m a sweets person in general, I live and die by all things doughy and sugary. The world is divided not only between runners and non-runners but sweet toothed runners and salty toothed runners. Which one are you?

The same comparison can be drawn to running itself: the sweets may constitute the long runs, the volume loving runners and the salty harriers would be those who crave the speed of the track, the actual whoosh of the wind rushing past their ears while in stride. As runners we need both of these elements but of course we each have our preferences.

Just as with my cakes and Pop-Tarts addictions I’m a sweet toothed runner as well. Tempo runs, long runs, long runs that turn into quasi-tempo runs…I have about one speed be it 200 meters or 10 miles. There are times where the crunchy, salted part of my running persona may poke through, a dim glimmer, the times where 800 repeats start to click and I swear that maybe, just maybe that was a hint of a kick on that last homestretch. These would be akin to the times where nothing will beat a face-full of burrito-y goodness. Still, even the best burritos and pizzas need to be chased by a little sweat pick-me up…can’t go to bed in salted mode.

Taste buds and running moods ebb and flow and we all need both; so even if you’re only in the mood for a sweet tempo run or bulk miles…think about adding on a few 150 or 200 meter strides at the end. Change gears to the salted side; doing 4 of these after an endurance heavy workout will simulate that extra level of fatigue at the end of a race.

You salty runners out there, have fun blasting out the 200’s but think about maybe, just maybe put a twist on the workout. Do instead 800 meter repeats where you push the first 600 meters of course but you rein it in just a bit, stay relaxed, and then when you hit the 600 let that last 200 really rip. Trust me you’ll still get the burn of a 200 and you’ll be building up your endurance as well. You’ll also be training your legs to adapt to speed shifts during a race and surging.

So after my elliptical (lord how I miss you, running! Haha) I got my pizza on…but you can be darn sure I chased it by those chocolate chip pancakes too. (okay, truth be told they were actually waffles, but I’m lame-sauce in the kitchen so I got my Eggo on.)

1) Are you a salted or sweet runner? Are you a sweets craving or salty toothed person when it comes to food?

2) What was the last kind of nosh that had you day-dreaming during your workout?

3) How does your running appetite change; are there times you crave short intervals versus the long run? Do you end up going with the craving?

4) What do you get on your pizza?
Cheese, veggies, and chicken…but really it’s all about the crust for me.

Running Through Time: Fashions, Records, and Harriers

Posted on March 6, 2012 by Cait — 12 Comments ↓

Oh, to be running in the 70’s and 80’s.We should all do a collective moment of silence in thanks for technical fibers and moisture wicking clothing. The chaffage and sweat stains that some of those polyester shorts would inflict upon us almost makes my thighs burn just thinking about it.

Oh beautiful workout fashions of decades past. 🙂

I’m probably the least fashion savvy person, but being that I use any excuse to don sweats and workout clothing this is an area I can take a little more of a stance on. It’s interesting to watch the clothing and shoes change through the years…along with the records and times dropping.

Wow, running even got on People? Well, if they got Farrah to do it...

Source
Sure the athletes do all of the work but it would be naive to not acknowledge that a margin of the time drops are linked to better running gear. Lighter spikes, streamlined shorts, speedsuits, they make our sport not only more comfortable but allow harriers to get the most out of themselves or at least more ‘bang for their buck.’

I’ve talked to shoe developers that explained the logistics of just how much of a difference even a few grams make when it comes to lighter spikes and faster PR’s. If you’re capable of running XX for a 10k in trainers, toss on some near weightless spikes and you could be looking at slicing off up to a minute (maybe more depending on your pace and shoe comparisons) off that time. Appealing, no?

The fact that nearly all tracks now-a-days are all-weather and lightyears ahead of the old cinder tracks of the past, runners today are certainly ‘luckier’ than those of decades past.

20% off your shoe weight

When all of this is taken into consideration, the question begs to asked, should we attach a little more weight to what was achieved during those decades past or the accolades of certain runners? Should we grant a more ‘baller status’ of some of the harriers that achieved such phenomenal feats off of what they were given?

We’ll never be able to compare it, we only have numbers to go off of and a record is a record. Sure, there will always be the ‘what if’ game to play; ‘what if’ we were able to go through time and even the playing field between today’s record holders and those of the past. But that isn’t a reality and you’d only drive yourself mad (or be running in circles…hehe) if you got into the debate too far.

Instead, let’s all be thankful that we are lucky enough to have access to shorts that aren’t polyester chaffage bombs. Let’s be in awe of the athletes of the past just as we are of today’s current running rockstars. Let’s look forward to what more is to come and further propel our own selves forward to reach for new, higher things. After all, if we’re running anyways me might as well run forward. 😉

1) If you were running in the 70’s or 80’s what are some trends that you think you’d be rocking while running?
If I’m going to be stuck with sweat stained shorts you bet they will at least be in a bright color. Though I don’t see myself ever getting into running with leg warmers. Hehe. 😉

2) What’s the advancement in running fashion/apparel/gear you’re especially thankful for?
Moisture wicking everything and split shorts.

3) Who are some of your favorite running stars of the past and present?

Living to Answer the ‘What if’ Questions and ‘Chasing Ghosts’ Book Review

Posted on March 5, 2012 by Cait — 8 Comments ↓

In talking about visualization in my last post, I also touched on goals. It’s important to have them, setting them can be tricky though. You don’t want to aim too low because where’s the satisfaction in that, but it can be scary to put yourself out there and voice a goal if you’re afraid it might sound insanely out of your reach.

Visualize what you want to achieve.

Fear. Being afraid that others will think you’re diluting yourself and you’re goal is ridiculous. You yourself probably have a voice in the back of your brain laughing and telling you these same things, you sure as heck don’t need others to tell it to your face! Also, there is the fear that in the end you may fall short…it happens.

Fear holds us back, it’s a defense mechanism, but if you don’t try you’ll never know. I’ve set goals, I’ve achieved some but I’ve failed at hitting some plenty of times too. It’s the truth, not all goals will materialize for you but at the same time I’ve learned from the journeys. The people I’ve met, the times I had…the trying was worth it. Failure sounds like such a bad word, but there can still be successes in the failures.

The point is it’s still worth setting high goals; regardless of the outcome you’ll surely enrich your life in one way and there IS the opportunity of hitting them…then it’s time to set the bar higher. 😉

Source
In speaking of goals and following your dreams, I was given a copy of ‘Chasing Ghosts’ by the author Phil Reilly. Here is a review of the book; I’ll keep out any spoilers, after-all plenty of you may want to read it yourself. 😉

The book, of course it revolves around running, chronicles the journey of Joey McNeal as he thrusts himself back into hard training in an attempt to make it to the Olympics. He’s nearing 30, past the ‘prime’ age for his event for choice, the 800 meters…but he knows in his gut that he’s never really giving 100% of himself to training and wants to see what would happen should he put it all on the line.

He starts just short of 10 months out from the Olympic Trials a casual runner; easy 4 milers a few times a week with some friends. He’s balancing a teaching job, a social life, a girlfriend, and coaching for the girls’ cross-country and track teams as well. He’s afraid that this goal may be laughably out of place but he wants to at least see what the end result would be if he poured all he had into running.

Characters: Along with McNeal and his three other training partners make up most of the cast; I enjoyed the balance of characters and feel that they were all developed rather well. There is enough given to each that you were interested in their own little side-stories outside of the main character’s. Their coach is perhaps my favorite as he’s a straight shooter and adds in plenty of comedic moments, I think we all know someone like him and to me I could vividly picture a coach just like this guy. McNeal himself is substantiated well and is easy to resonate with and relate to.

Plot: Overall it had mini-climaxes leading up to the true climax; enough bumps along the way to keep it interesting and the book moving forward. It was a little rushed overall and I would have liked to see some of the obstacles fleshed out a bit more and see the characters struggle a bit more.

Overall: The premise of running with no regrets, and living with the pursuit of answering the question of ‘what if’ is of course something I like to pass on to others. Reilly is a runner and coach himself so there were enough ‘real runner’ references and soliloquies that runners will enjoy. He references specific elites, races, and details only runner nerds would get; I liked that as it also added more merit to the thoughts and perspectives McNeal explained or thought to himself. Reilly was certainly going for an inspirational story here which would be uplifting to runners and non-runners alike. However, I do feel that it bordered a bit on the side of too unrealistic at times or too much of a stretch. Perhaps if it had spanned a few years rather than merely 10 months of getting McNeal to the Trials and performing as well as he did it would have been easier to believe. Given that I’ve lived alongside Olympic and World Class runners and watched how they train and live it may make me a little biased, but I’ve seen how much work goes into going for a goal like this and it’s not something to take lightly. McNeal did make sacrifices but I’m not sure if it’s as much as would be needed to perform at the level he ended up doing especially in only 10 short months.

I really enjoy do reading anything that has to do with running so I did enjoy ‘Chasing Ghosts’; it would be a motivational read to anyone in the sport of distance or track running. I just would have liked to have seen it played out over years rather than months as that would have made it more realistic and easier, in my mind, to believe.

1) Do you believe in living, or running, with no regrets? How do you put yourself out there or are there any dreams that you have or are currently chasing to answer the ‘what if’ in your life?

2) How do you set goals? Do you tell people about them, only some of them, or keep them to yourself?
Depends on the goal I think.

3) What are some of your favorite running related books?

The Art of Visualization to Improve Your Performance: Guided Imagery 101

Posted on March 2, 2012 by Cait — 20 Comments ↓

Take a second to close your eyes, force out any noise clutter, and picture yourself achieving one of your goals. Pick a goal, for the purposes of this post make it something tied to running or working out, and envision yourself working towards it and then accomplishing it. How do you feel after you’ve done it? What were you picturing?

I just finished an article that you can read on Competitor, ‘Foresee it, Believe it, Achieve it: The Power of Visualization for Runners,’ all about the power of visualization and how it can improve your performance. But visualization isn’t a great tool for the sole purposes of acing a race and if you’re not exactly looking to PR or hit a time/race goal you can use it to be more productive and achieve more than you think is possible.

Setting goals, higher than you’re comfortable with, can be tricky…mostly it’s a matter of putting yourself out there…putting that goal out there. It makes you vulnerable; there is after all the possibility of failure. However if you want to DO better you have to aim higher and it’s also proven that goals are more likely to be achieved if they are 1) concrete and 2) written down and or stated.

By concrete I mean, something black and white, definite, there is no question of whether you’ve achieved it or not. Think a certain time, a certain placing in a race, finishing a particular distance. Not, “I want to get faster” or “I want to get in better shape.” The last two are ambiguous, see the difference?

Getting back to visualization, I had the great pleasure of talking with Dr. Jim Bauman, Ph.D Sports Psychology, who has worked with World Teams and Olympic athletes along with anyone who wants to propel themselves further in their given sport.

The article covers the three types of visualization: internal, external, and kinesthetic. Each are slightly different and may work better depending on the athlete and how they learn or are hard-wired. Internal is through the first person, external is through the third person perspective, and the last involves actual muscular movements. Dr. Bauman also advises the first few times you attempt visualization you do what is called guided imagery, where you have someone else lead you through the exercise. That way all you have to do is hone in on their voice and picture the scene that plays out.

The other point about visualization is that Dr. Bauman stresses you have to do it regularly. Practice it just like you workout. Also, try to include as many details and senses (ie: smell, feel, sound, etc.) into your imagery scenes.

So here’s a little exercise. Think of the next race or workout that you have; think of what you want to get out of that race or run and set a goal. Now close your eyes, try to find a quiet space and tune out where you physically are.

Think of your first few steps of the run…it’s probably your warm-up, think of your legs starting to loosen up as they slip into your familiar stride. After the first couple of minutes the kinks are starting to work out and by the end of your warm-up you’re feeling relaxed and strong.

You move to some stretches and then strides. The last stride you feel ready to roll, the engine’s burning hot and your legs are turning over efficiently. You’re now at the starting line, or about to start the first interval, you take off…fast but contained, you feel in control.

Your shoulders are dropped, your arms swing back to front, your hands and jaw are relaxed. You deeply inhale the cool air, feel it work down your throat and into your lungs before it is hotly exhaled and the process repeats. Feel the oxygen fill your lower lungs and leave in a rhythm.

Think of the rhythm of your feet, you can hear your steady footfalls like the beat of a drum. You feel the same crisp air prick at the hairs of your arms, you feel the rush of the air as you break against it. You are running smooth, relaxed, and with an even stride.

Now picture the part of the race or workout where you know it is starting to get tough. You know there is the burning sensation building in your legs, but instead of tightening up you stay relaxed. You keep your eyes locked ahead, if it’s a hill you’re climbing you stare only at the horizon. You remind yourself that this pain is only temporary and it’s a test…a test to see how bad you want this.

You focus on your steady breathing, the in and out, your footfalls beating like the steady drum. You’re now closing in on the last repeat, the last push to the finish. You see the people around you, you’re passing them. You can slightly feel the whoosh as you edge ahead of them and leave them behind.

You are running smooth, relaxed, strong, and now all the way through to the finish. You have done it. Think of that goal you set prior to starting, you’ve achieved it. Let that sense of accomplishment wash over you, remember that feeling so you can recall it later for motivation.

This mind-space you’ve created is yours alone, you can tap into it whenever and wherever, you just have to know how to get there.

(The above was an example of an internal guided imagery.)

1) Have you ever used visualization as a tool? If so, when and describe your experience.

2) How do you set concrete goals that push you but are attainable?

3) Do you think you’ll try using visualization if you haven’t before, and if you have do you plan to continue to practice it?

4) Is anyone racing this weekend? What are your weekend plans?

Leap Day, Laugh Day…

Posted on March 1, 2012 by Cait — 14 Comments ↓

“I believe laughter is the best calorie burner.” -Audrey Hepburn

Does that mean I can laugh this off?? 😉

Source

While I might beg to differ in regards to the ultimate activity that burns calories (sorry, running has to trump in the end…hey, running while laughing! Hehe.) laughter is one of life’s greatest blessings. Sometimes an untapped resource.

Laughing (even if forced at first) releases those feel good endorphins, similar to running actually.

Yes, amidst the crummy times, laughing seems like the LAST thing we want to do. BUT sometimes you have to just laugh at the fact that ‘yes, indeed, this situation sucks the big one…and this is getting to the point of ridiculously crappy, this could only be happening in MY life!’

Running teaches us that sometimes it’s a matter of muddling through the rough patches (injuries, days of feeling flat, poor races, crummy workouts, etc.) and remembering that eventually there will the good times. (PR’s, awesome workouts, incredible long runs, etc.) Laughing off a bad race can help, “Ummm, yea, so I definitely was doing the granny crawl that last lap!” Take away and learn from the bad days, see where/if you can improve and look forward to next time.

In the end, sometimes you can laugh or cry…but going the laughing route will make it easier to get up and face another day. And hey, if we live by Audrey’s words it’s just another excuse to inhale more Pop-Tarts and tasty yummies!! 😉

1) Leap Day, Laugh Day…what made you laugh today?

2) Did you get in this ‘extra’ sweat session for the year? What did you do?
Yup…got me my elliptical on.

3) Do you use laughter to cope with rough patches or getting through not so fun scenarios?
All the time, sometimes people think I make jokes at ‘inappropriate’ times but it’s all going back to picking laughter or being really glum! 😛

Even if You’re Not Training For a Race Speed Play and Faster Workouts are Fun…Even Addicting

Posted on February 29, 2012 by Cait — 14 Comments ↓

Not everyone runs to race. On the flip side I’ve known runners who really ONLY run to race. The latter are the ones that need the extra endorphin and adrenaline fix of race day to keep them motivated to put in the training and stay dedicated. Their motivation can lull in the off-season and they are the ones who may say, “The day of my last race I’m hanging up the shoes all together and gonna get as fat as humanly possible.” (No, they don’t all say this but I’ve got a friend who did and though laughing, truly meant it…haha.)

But for the people who just run to run, or if they do run a race the clock is a non-factor, I’ve gotten the question, “Why should I do anything more than my usual ‘easy’ runs? Why bother with speed workouts, or any kind of structured workouts at all?”

Valid point and I’m guilty of getting stuck in the ‘pace rut’ of going through large chunks of time where yea, I’d be putting in plenty of daily miles, but they were just ‘running’ running and hardly training running.

But let’s face it, it’s fun to challenge yourself sometimes! Yea, picking up the pace hurts but toying around with different speeds becomes addicting…and once you get the ball rolling and see improvement that builds a wave of motivation momentum.

* Surges and Striders: if you’re coming off a large chunk of time where you’ve just been ‘putting in the miles’ start integrating pick-ups, or surges, into your runs. Just pick up the pace for a 150 meters or so and feel your legs get that faster turn-over. You can also add these in after your run with strides.

* Fartleks and Relaxed Intervals: unstructured workouts, or loosely structured ones, can feel liberating while still getting you working. If you’re not exactly training for an event, or have a long time out, start with fartleks and play around with varying the minutes on to minutes off. Do sets of one minute hard, then one minute easy; you could do a pyramid style fartlek where the hard minutes go 1:2:3:2:1; or invent your own combo.

* Break-down and Progression Runs: these are runs that just start out as an easy run but you gradually get faster over the distance and by the end (depending on the run) you could be running at or near a race pace. These runs are great training tools for those actually planning on racing an event because you can structure them so that the main chunk of the run is used as a recovery day but with the end, by including some race pace or faster running you can ‘sneak in’ extra intensity that won’t take that much out of you. Thus, you’ll get in some work without leaving you too depleted to perform well in your next actual workout. These runs can be fun because once you get in the groove and the pace starts to quicken, especially if you’re with a partner or group, those endorphins kick in and pushing it feels oddly exhilarating. Yea, it hurts, but in that good way.

The point is, even if you’re not out there still planning to race yourself all out or in quest of a PR, it IS still fun to do actual workouts, be it hill repeats, tempos, intervals, or just some loosely mapped out fartleks. If you’re not in training this is where you can just be creative and do things more on the fly.

Yes, putting in the miles and running for the pleasure of it (and the liberty to eat like a runner!) is totally awesome…but sometimes even a runner for life craves a little speed play. 😉

1) How would you define your running; do you run ‘to run’, run to race, or somewhere in between?

2) If you’re not racing for a team of have seasons, do you run many races yourself?

3) Do you enjoy mixing up your runs and workouts with speed play or adding hills? What do you like to do?

4) Do you see yourself as a ‘lifer’ when it comes to running?
YES! 🙂

A Comic for Runners – Runner’s Strip: Twitter Addict

Posted on February 28, 2012 by Cait — 12 Comments ↓

This one goes out to all you social media update-a-holics. 😉

In case you missed our first Runner’s Strip Comic and other fun cartoons, catch up HERE!

1) Do you use Twitter, Facebook, Pinterest, DailyMile or any other types of social media sites?
Twitter, Facebook, and Pinterest…do feel free to follow me. 😉

2) Which sites do you use the most and how often do you update?
Facebook…such a time sucker! But I’m not one who updates every hour and goes crazy.

3) Do you find it hard to fall asleep the night before a big race or workout?
Nerves and excitement have a way of doing that to everyone, and I once heard that it’s the night before the night prior to your big race that really matters how much sleep you get…if you can make sense of that. Pretty much count on being a little antsy pre-race night so be extra diligent in the snooze department two nights out. 😉

Diversify to Improve Your Running – Don’t limit yourself due to type-casting

Posted on February 26, 2012 by Cait — 7 Comments ↓

Have you type cast yourself?Do you think of yourself as ONLY a long distance runner and wouldn’t go near a mile race with a ten foot pole? Do you think you’re only made up of fast twitch muscles and deem anything over a handful of laps around the track bordering on an ultra? Maybe you fall somewhere between the two, but it’s often VERY easy to stick yourself into a niche where you feel comfortable and come up with any excuse to NOT get out of it.

Do you coin yourself 'The Prankster'? 😉

Guilty. I own up to it, I detest anything resembling a sprint. I use the term loosely because I don’t think my 200’s could even accurately be described as such. I’d get more nervous if the next day’s workout was 10×200 versus 10×1000’s. I feel comfortable in the longer distances, like I can settle into a pace, maintain control, and tick off the laps. The slower build of pain versus the BAM in your face lactic acid onslaught from the first step.

Ironically the more you RELAX in the shorter sprints the faster you’ll go; I usually ended up trying too hard, tensing up, and shooting myself in the butt so to speak. If you look at the fastest sprinters their faces are completely relaxed and loose…they are flying and they make it look easy. It’s not, but they are relaxed.

Back to the point: stepping outside of the niche you’ve glued yourself into will help you in so many ways.

* Go short: If you’re a 10k and up runner you might balk at the idea of entering a mile or *gasp* even an 800 race. But, training for these shorter races will immensely help your longer distance, forte events. Think about it, if you can build your base speed, when you go back up to the 10k or marathon, the pace there will feel a lot ‘easier’ than before.

* Go longer: Opposite end of the spectrum; if you’ve never run more than 6 or 8 miles at a time…EVER, then training for a 10k or half-marathon (where your long runs would get into the double digits) will build your strength and endurance a great deal. When you go back down to a mile, or even 5k, you will be able to hold it together much better towards the end of the race because your overall strength (ie: base) is bigger.

* Ultras: Some ultra runners only do miles, miles, miles…at the same pace. That’s changing now as more are learning the benefits of speed play and that the long run is not the epitome workout that all should be focused on. The top dogs still enter races as short as a 10k, some even go to track races and run the mile. It all comes back to getting their turnovers and base speeds faster…it translates up.

Mental games: yes, it can be scary to pry yourself out of that niche and put yourself out there. Most likely you won’t be as dominant in the race as you may used to, that’s okay. It can take some swallowing of the egos but if you keep practicing and IMPROVING on your weaker events you will…well, improve.

It’s easy as heck to hate something that you might stink at, but igniting the competitor in you will work to your advantage. Find some people who may be better in this department as you, relax, let them pull you along and do the pace-setting work…that’s okay. Let’s face it, come race day it’s nice to beat people and you’ll push yourself to get to that line. Even if it’s in a push to not get last…hey, embarrassment is a fine motivator, been there! 🙂

If you need a little case study from the top, look at some of our nation’s best distance runners. We’ll take for example the USA Olympic Marathon Trials…many of the runners there have PR’s in the 5k and 10k that rank amongst the leading National or World times too. Some of them still run the mile and 3k races as well, they don’t only stick to one, long event.

If you continually ignore your weaknesses they will just fester and stay weak. Instead, embrace them, push yourself in a new direction and keep it diversified. It doesn’t mean giving up your already strengths, but quite the opposite because in the end you’ll be making those even stronger too.

1) Do you type cast yourself? What do you see yourself as?
Totally…and I know it’s not good for me. All slow-twitch over here!

2) Do you avoid certain races or workouts? Why?
When I was racing, I would groan and hate whenever my coach would force me into a shorter race. I’d do it because I don’t like to argue, my coach knew best, but I just hate the short races.

3) Can you foresee perhaps challenging yourself to try a new race, workout, or set a goal targeting your weakness?

A Bird’s Take on the Olympic Games…

Posted on February 24, 2012 by Cait — 6 Comments ↓

London, England
A Tree Just Outside the Olympic Stadium

A mamma bird and a pappa bird sit in their nest. “Move over, Hal, your wing is in my side,” chirped an annoyed Lydia.

“Sorry, Dear,” a belittled Hal answered as he hopped outside the nest entirely and onto the branch. The look of a defeated husband just tossed outside of his ~~bed~~ house splayed across his face. Between them and the three eggs there really wasn’t all the much room in the nest at all these days.

“And what in the world is all that noise?!” shrieked Lydia. It was to be one of those mornings established Hal to himself.

“I was curious about all of the hulla-ba-lub myself,” remarked Hal.

“Well, don’t just sit there and dally the day away,” started Lydia, “they don’t come up with those stupid ‘the early bird gets the worm’ sayings for nothing, do they?”

Hal flit off the branch as instructed, secretly not all that displeased with the opportunity to get the he** out of the nest.

* * *

Three days later two little baby birds had emerged, one little egg remained, and the hulla-ba-lub had been upgraded to a melee.

“Feed me! Feed me!” the everconstant din from the twins’ mouths.

“Hal, what in the world is going on over there! This is driving me INSANE!!!” Lydia’s temper had been upgraded as well, Hal hadn’t found a word that really could fully describe her mood…it seemed no word could give this kind of mood justice.

“I’ve spent a lot of time watching, Dear,” Hal attempted to placate her today, “and I do have to say it’s been rather entertaining.”

“Entertaining is it?” Lydia seemed on the verge of being slightly interested or headed down the road of a volatile explosion.

Hal proceeded with caution, “Well, yes. It seems these bi-peds are having a contest of some sorts. The rules are a little wacky but I think I’m starting to get the hang of it.”

“Do tell,” Lydia seemed to be on the side of interested.

“What they do?!” squeaked two chicks.

“Looks like they have rounds,” started in Hal. “Over there is where you start, way off in the grass fields over there. When one of the really big bi-peds has to find a rock. They chuck the rock as far as they can and try to grunt as loudly as possible. I assume the louder the grunt, the stronger the person, and the more points they get.”

“But the ones who can’t find a rock to throw get a penalty and they are corralled over there to that red oval. This is their first shot to try and make back some points. They line they up on one of those straight-a-ways and a man fires a gun into the air. The gun gets fired once and they run the full length of that straight-a-way to get away. I assume the guy who makes it there last gets shot as punishment.”

“Humph,” Lydia prompts Hal to speed up.

“The ones who didn’t get there first or last get shuffled on to the next round. They go into the middle of the red oval and start doing jumps. They really look like a bunch of trained circus dogs, you know, we saw those come to town last year…what fun was that?! I really thought Fido…”

“HAL!”

“Sorry, back on track. They jump into a sandy pit and get as dirty as possible and then they try and jump up over this beam thing. The funniest part is that in the end they try and fly…you know it’s sad really how pathetic those land walkers are. I feel bad for them, but at some point they really just have to accept they aren’t meant to fly.”

“How are they trying this time? I hope not as ridiculous as those metal birds, or those balloons! The big balloons are the best, I’d like to just pop one one day!” Lydia ~~cackled~~ laughed.

“They use this big long pole and hoist themselves into the air. It’s a pretty lame attempt as they don’t even really make it very far and land on a pillow.”

“See, they already knew they would fail.”

“I suppose. Well, by this point the bi-peds have been given lots of chances to try and win some kind of event. The person who wins an event of course doesn’t have to go through the humiliation of the next round. There are still a few pathetic ones that even after the throwing, gun dashing, hopping, and fly-trying are still coming up short.”

“Those must be some real losers,” remarks Lydia.

“Losers, losers, losers!” echo the twins.

“Losers indeed. They get punished though. The last round is where the bi-peds have to run around and around the red oval, some of them until they collapse.”

“They just fall down?” asks Lydia, a little glee in her voice.

“Maybe they are just dizzy from running in circles? I’m not totally sure, or maybe their weak little legs are tired.”

“But how do they find out who wins in that event?” asks Lydia.

“Aha, this one, well, I told you these bi-peds are a little kooky. The same guy from earlier shoots the gun, they make them run all these laps and suddenly one of them rings a bell…”

“Bell, bell, bell!” chant the twins.

“Well, the bell means that they have to run one more time around the red oval. That’s their last shot to try and make it around the red oval and they all seem to be pretty motivated to pick it up if they can…I even saw a few of them shove the other one with their featherless wings. Sometimes their skinny legs get tangled up and they fall…”

“Why are the ones running in circles so skinny?” asks Lydia.

“I think by this point going through all the rounds tires them out. Anyways, the bi-ped who makes it to the white line after that final lap wins and is safe.” finishes Hal.

“What happens to the rest of them?” asks Lydia, she is the most entertained Hal’s seen her in months.

“Well, they look pretty glum, I think they all get tossed into a pit of fire.” says Hal.

“Fire? Really?”

“Yea, they bring in this blazing torch at the beginning of this game thing. They keep it there burning in the corner I think as an incentive, or twisted reminder for the bi-peds to try their hardest. The losers must just get torched,” observes Hal.

Char-broiled.

Before Lydia has a chance to return a comment one of the rocks the bi-peds had been hurling goes long, much longer than any of the rest. It slams into the bottom of the tree. The third egg cracks open and a third chick pops out. He immediately starts screaming for food. Lydia starts screaming at Hal to get food. Hal flies off in search of more worms…he thinks to himself, “Oh well, sometimes it’s better outside the nest…maybe I’ll even get to see this big pit of fire.”

More Great Core Moves: Why the core is all the rage and worth the face time

Posted on February 23, 2012 by Cait — 7 Comments ↓

The core is all the rage. I know I’m constantly harping on how important core work is for runners…it will help improve your form, efficiency, reduce injury risks, and yea, a stronger middle looks good too. I’m hardly the only one and in the last few years the ‘core’ and core exercises have really taken off, if they were a celebrity they’d be dominating the Star and US Weekly rag tag rounds.

yea, look at me, I'm the Core and I'm just too cool like that.

Another core article caught my eye today over at Competitor.com, ‘Four Key Core Exercises for Runners’. I’m not going to lie, I’m sometimes a little hesitant to read these types of articles (more-so from general fitness magazines) because they tend to rehash the same exercises again and again or some of them are a bit watered down and would be too ‘easy’ for the consistent runner. But I give more weight to the Competitor and Running Times articles than I would say, Runner’s World or InShape for Her.

Yes, the exercises were ones that I’ve done or seen before BUT I actually like them and in fact do the plank on a multi-weekly basis. Again, you can read the article HERE but I’d like to share some tweaks or modifications to the exercises or build on them.

* Plank: okay, for beginners the standard, hold the downward facing plank (balance on forearms and toes) is great; just make sure you’re sucking in your stomach and keeping those muscles tight and engaged.
Make it harder: keep the same position but do leg lifts; start with a set of 10 lifts with each leg and build up to two or three sets.
Back and side planks: planks can be done facing upwards where you’re balancing on your heels and forearms, for this one make sure your butt isn’t sagging to the ground, you still want your body in alignment. For side planks it’s then balancing on your left forearm and outside of your left foot, keeping your body in a line and don’t let your hips sag; repeat with opposite side. I did a full plank workout HERE.

* Russian Twists: I actually really like this one and have recommended it to people before. They have it where you are sitting, balancing on your tail bone and with your feet slighting elevated off the ground. With the weight you then twist left to center to right and back to center.
Make it harder: I like doing the Lunging Russian Twist; standing up and holding a weight (10lbs to start), step out into a lunge with your right foot in front. After you drop into the lunge you’ll hold it there and twist to the right with the weight in your arm. Twist back to center and then step back out of the lunge. Repeat with the left foot in the lunge and then twist to the left. Repeat so you do a total of 20 lunges; start with one set and build up to two or three.

* V-sits: They talk about doing the ‘hollow rock’ in the article but I like this one more. Lie down flat on your back arms straight up behind your head and legs together. Raise both your legs and upper body up until you’re balaning on your tail bone and in a ‘V’ position. You’ll want to make sure your arms stay straight and even with your ears. Lower back down and repeat. This one is tricky and always makes me work because of the whole balance issue; but do the best you can and the learning curve is pretty quick, you’ll be surprised at how quickly you’ll improve. Start with getting 10 to 15 done and build up to two or three sets. Here the emphasis is quality over quantity…10 (or even 5) perfect ones are better than 15 sloppy ones.

Source
* Pilates 100: This one, again isn’t in the article, but is one of the staples of Pilates; start lying back just as the v-sit but this time your arms will be straight down at your sides. Raise your upper body and arms a few inches off the ground and and lift your legs up about a foot or 18 inches off the ground. Keep your legs together but in order to open up your hips, keep your heels together but roll your feet outward into a little ‘v’ shape. Contract your core and now what you’ll do is take your arms and pump them rapidly up and down at your sides. Raise and lower them only a few inches but really keep your core taught and engaged, keep your feet in the ‘v’ shape. Count out 100 little pumps with your arms and then lower back down to the mat. This looks super easy and you might not ‘feel’ like you’re working all the much during it but this move works the deep core muscles and if you do it right you’ll feel sore later.

Try to do core work two to three times a week; honestly it can be a super quick routine, I mean 10-15 minutes after you run or while you’re watching TV…we’ve all got 10 extra minutes, right?! 🙂

Well, I’ve given more face time to that spotlight hogging core, but it’s one fitness crazed celeb who I think is worth getting press…it’s not just a quickie Kim K hook-up or wedding.

1) What are some of your top core exercises?

2) Do you do core work regularly? If so, what are some of the benefits you’ve seen?

3) There are always fitness fads or particular topics that everyone seems to be talking about a lot; core work is one that I think merits it. What are some other topics or tips that you’ve seen a lot of lately and do you like/do/use/back them?
I’ve seen a lot of people doing these egg puff things, whipping them up like meringue toppings, and seasoning them differently so they are like faux-cookies or sweets. I haven’t tried them though…I think I’d still want a cookie. 🙂