Running 365: From the Heart, Mind, & Soul of Jason Harper

Struggle Strengthens

2011-11-27T19:58:00.000-08:00

Sometimes I don't get it, but I embrace it. With running, ur, in life, one of the greatest tools to strengthen is struggle. When powering through a run, when you are struggling, to continue to move forward is strengthening your resolve and your resilience.

As many of you are approaching the start of your first marathon, embracing this principle will give you an arsenal against every thing that is thrown at you. When your legs fatigue, your fuel fades, and your mind wobbles, you are being made stronger.

"Struggle is nature's way of strengthening."

Today, embrace the struggle. Find strength in the fight. Never go into a race wondering if you are going to finish.

You are.
You will.
You have.

Lessons from I Am Legend

2011-11-25T12:52:00.000-08:00

First of all, I hate horror movies. Yet I was gripped by this one. There was an underlying theme that held me glued. Maybe it was the constant battle that Smith walked in throughout the movie.

Will Smith's character Robert Neville creates the tipping point of the movie when telling this story of Reggae legend, Bob Marley.

Marley believed the theory on curing racism and hate was possible by "injecting music and love into people's lives… the people who are trying to make this world worse are not taking a day off. Why should I?"
What if every person lived with an expectancy that their actions would be spoken of in generations to come? People looked back on how you lived, led, and loved, and said, "___FILL YOUR NAME IN HERE___, he/she was a LEGEND."
Today, not tomorrow, live knowing that one person can make a difference. You. Believe, dream, and decide today, that you can provide hope for a new way of living and thinking, doing and being.
Like Smith's character, be willing to sacrifice to defend, or more importantly, declare the cure. Ironically, in I Am Legend, blood samples were the inoculates. Amazing.

Love+Light=Life

Until then, much love…and ask "How Can I light up the darkness?" Darkness is not taking a day off.

JHarp

A View From Up High

2011-11-22T10:48:00.001-08:00

I can’t quite shake this latest thought. For some years now, I have been obsessed with all things Everest. At one point, I got sucked into watching, reading, and researching everything I could on Mt Everest.

I feel obsessed with it.

The highest mountain summit on the planet, more than 28,000ft above sea level, the air is thin up there. Few can survive without supplemental oxygen. Yet there are some who live for one reason…to lead others to the next level. Sherpa’s lead others to places they have already been and found value in.

For those close to me, they have heard me rattle on my fascination with the Sherpa Community.

As I watched and read about all things Everest, the common thread that wove every successful expedition together was two fold: Equipment and Sherpas.

The first is equipment. Obvious; The best oxygen, the best climbing gear, the warmest clothes, makes for success. Ok, I get it.

But Sherpas? Sherpas are high mountain dwellers who have acclimated to the extraordinary heights. They dwell, live, and exist at altitudes that other seek to summit.

The Sherpa’s purpose and passion is to get others to the mountain top. They carry equipment, oxygen, food, water, sometimes up to the equivalent of their own body weight on their back. All so that others can experience new heights.

Essentially, they are selfless givers of life to others potential.

They give themselves to a cause that is greater that them…other people’s success.

I want to be a Sherpa.

Find a way to lead someone to a summit that you have already experienced.

The higher summit for an underserved child could be a trip to the dentist.
The higher ground for a student struggling in school could be a tutor.
The summit for a family who has nothing could be a roof over their head.

Find someone. Love them by leading them to a place you have already been and would love to show them the view.

2011-11-21T12:58:00.000-08:00

Love Helps.

I walked in to the kitchen and saw both kids scurrying around packing their lunch for school tomorrow. This lunch making session was no different. Urgency for my son was at DEF CON Four. He is like me. For the princess, prancing around pausing in between verses of the song she was singing, she was challenging him. It delighted me and annoyed the Little Mister.

But Love Helps.

She was stuck in a quandary. On one side she needed help. On the other side, she wasn't about to ask him for help. Big sisters don't ask little brothers for help.

That is when they noticed I had walked in and observed Family Ties.

I slipped through, acting as if nothing had been observed. I was headed to grab the digital camera. It seems my pension for paparazzi captures the best and worst of a moment. Then I was socked in the gut with a moment that mattered.

As she tried to reach the top shelf to grab a part of her lunch, he noticed. He is tough and tenacious...and tender. I threw the camera up and snapped a master piece that I would call "Love Helps."

I remember watching Collateral, a movie with Tom Cruise (Vincent, the hitman) and Jamie Fox (Max, the cab driver). BK reminded me of this scene.
[Approx 15 min into the movie] Max picks Vincent up at the airport and this conversation rolls out.

Max: First time in L.A.?
Vincent: No. Tell you the truth, whenever I'm here I can't wait to leave. It's too sprawled out, disconnected. You know? That's me. You like it?
Max: It's my home.
Vincent: 17 million people. This is got to be the fifth biggest economy in the world and nobody knows each other. I read about this guy who gets on the MTA here, dies.
Max: Oh.
Vincent: Six hours he's riding the subway before anybody notices his corpse doing laps around L.A., people on and off sitting next to him. Nobody notices."

But reality is much worse than fiction....Consider this story from a NY hospital...
In Plain Sight, A Woman Dies Unassisted on Hospital Floor

A security guard looks on. Image via NYCLU

On June 19, a woman collapsed and lay face down on the floor of the waiting room at a Brooklyn hospital for an hour before anyone checked on her. By that time, she was dead. When a surveillance video was released showing the whole incident, that the media took notice. A video shows several other patients and a few security guards looking on. [Site Source: Link]
BUT IT GETS EVEN WORSE
A Croatian woman sat dead in front of TV for 42 years....

The remains of a woman have been found sitting in front of her TV - 42 years after she was reported missing. Hedviga Golik, who was born in 1924, had apparently made herself a cup of tea before sitting in her favourite armchair in front of her black and white television. Croatian police said she was last seen by neighbors in 1966, when she would have been 42 years old. Her neighbors thought she had moved out of her flat in the capital, Zagreb. But she was found by police who had broken in to help the authorities establish who owned the flat.
"When officers went there, they said it was like stepping into a place frozen in time.
"The cup she had been drinking tea from was still on a table next to the chair she had been sitting in and the house was full of things no one had seen for decades. Nothing had been disturbed for decades, even though there were more than a few cobwebs in there." [Site Source: Link]
THIS LEAVES ME JACKED UP ON SO MANY LEVELS.

They say the worst form of punishment is solitary confinement. Essentially, isolation.

Un-noticed. Dead in plain site on a hospital floor.

Alone. Dead in her own apartment and not even missed, much less found for more than four decades.

Think about how many people are alone. Maybe they are surrounded in an existence of humanity, but still they feel alone. The bottom line is we are better with each other. We are better in community together.

I live by the approach to life that is pretty simple. Invest, Invite, Include.

Invest in the physical needs of others.
Invite people into the world I call mine.
Include others on the journey to "there."

Look around. Find those alone and reach. You will be glad you did.

Think,

JHARP

Week 16 | Going Down...

2011-11-14T16:50:00.001-08:00

Greetings Be Change Runners!

WOW!!

Marathon runners: YOU DID IT!! 20 miles!! Celebrate this victory! It’s a big one!!

Half marathon & relay runners: This is your big week, 11 miles!! You got this!!

And then we taper…

Before I get into tapering, I would like to just remind you why we are doing this. With all the running we’ve been doing and the focus on making it through the “BIG” run, it is easy to lose sight of the cause.

THE CAUSE:
Can you imagine as a parent knowing that the only secured meals your child is getting are the ones provided by their school? Can you imagine holding a sick child in your arms knowing that you cannot take them to the doctor because you have no insurance? What if your child had an abscessed tooth and there was nothing you could do to help because you have no money to take them to the dentist? These are the challenges faced almost daily by the parents of Oak Ridge Elementary. This is why we run... these children need us. They need change. YOU are the change.

One of our runners sent this to me last week…

Yesterday I happen to schedule dental appointments for my boys, without a concern in the world, and it hit me. The kids of Oak Park! My boys, being typical, were nagging, "I don’t wanna go to the dentist!" My response, "Do you know there are kids right down the street who can’t go to the dentist? Have never even seen a dentist? Some of these kids have painful toothaches and their mommies and daddies can’t do anything to help!" This was a moment. I knew I had to do something.

…And so she created a fundraising page and is reaching out to her friends and family to help her change the lives of these children. Fundraising is a world I hate to use; we are not really fundraising as much as we are CHANGING LIVES!! So I challenge you Be Change runners, step out of your comfort zone and ask your friends and family to help you be a life changer. Have your moment. Do something.

______________________________________

Tapering is simple and easy, yet should not be ignored. Firstly, let’s define the taper. Surely the dictionary definition will be sufficient: the period of decreased running mileage before a marathon.
The dictionary definition outlines what a taper is, but fails to give an explanation. Thus, the need for an updated definition: the period of training, usually three weeks before a marathon, when runners cut significant distance from their training, along with changing eating patterns, ensuring adequate rest, preparing psychologically and modifying the time length and intensity to cater your individual needs.

For the purpose of simplifying the above and acting as a quick reference point, see the tapering formula:
Successful tapering = proper timing + decreased running + modified nutrition + adequate rest + mental preparation + customization + self control.

Psychological Aspect of the Taper
It sounds crazy to decrease your training three weeks out from a marathon. Runners struggle more psychologically in the tapering period than they do physically. To add to this, a side effect of decreased running is that you are left with a significant amount of free time. During the taper period, running is replaced with nervous energy.
It takes effort to resist running more than you should during the taper. It goes against common sense and defies the ‘train hard, run hard philosophy’. Nevertheless, there are a number of different ways in which you can make the transition from training to tapering easier.

First, stick to a plan. Don’t find yourself in the first few days of tapering and decide an extra week of training will improve your fitness before the marathon. Additional and unplanned training will likely end bad, whether it be injury or not enough rest before the race. Remember its better to get to the finish line undertrained than overtrained or worse injured.

Secondly, find an activity to fill in the time that you would otherwise be training. Although not directly related to running, it’s an important part of the taper. Consider looking at areas of your life that may have become neglected during training. Some ideas include spending time with friends or family, learn some new recipes (especially during the final stage when carb loading), catch up on work, listen to music, read a book: basically any activity that is not too physical.

Remember that training hard during the taper means you will not be able to run hard on race day. Think of the taper period as running to simply keep your legs moving.

MARATHON
Training plan for WEEK 16|November 13th - November 19th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 20 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 16|November 13th - November 19th
Sunday: REST DAY
Monday: 7 mile run
Tuesday: 8 mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 11 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Congratulations to ultrarunners Jason Harper, Erika Small, Eddie Ballisty and Kyle Roberts on a JOB WELL DONE on Saturday!! So proud of you all!!

Success isn't how far you got, but the distance you traveled from where you started.

Week 15 | Find Your Inspiration...

2011-11-09T14:18:00.001-08:00

Greetings Be Change Runners!

This is a BIG week!! Marathon runners will be pounding out 20 MILES and half marathoners/relay runners will pound out 10!! This is an important week in your training and I thought maybe you could use a little inspiration.

Here are a few of my favorites...

If You Can't, You Must.

Always Compete. Resist the Common.

Never Quit. Ever.

Believe and Over achieve.

You can either throw in the towel...or you can use it to wipe the sweat from your face!

Bend the Impossible till it breaks.

Fastest Way Out? FINISH.

No Way Out? Go Deeper In.

Find your inspiration and make the impossible possible!

Yes You Can!
Team Hoyt is an inspirational story of a father, Dick Hoyt, and his son, Rick, who compete together in marathons and triathlons across the country.

Rick was born in 1962 to Dick and Judy Hoyt. As a result of oxygen deprivation to Rick's brain at the time of his birth, Rick was diagnosed as a spastic quadriplegic with cerebral palsy. Dick and Judy were advised to institutionalize Rick because there was no chance of him recovering, and little hope for Rick to live a "normal" life. This was just the beginning of Dick and Judy's quest for Rick's inclusion in community, sports, education and one day, the workplace.

Dick and Judy soon realized that though Rick couldn't walk or speak; he was quite astute and his eyes would follow them around the room. They fought to integrate Rick into the public school system, pushing administrators to see beyond Rick's physical limitations. Dick and Judy would take Rick sledding and swimming, and even taught him the alphabet and basic words, like any other child.

The Beginning of Team Hoyt
In the spring of 1977, Rick told his father that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralyzed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, "Dad, when I'm running, it feels like I'm not handicapped."

This realization was just the beginning of what would become over 1,000 races completed, including marathons, duathlons and triathlons (6 of them being Ironman competitions). Also adding to their list of achievements, Dick and Rick biked and ran across the U.S. in 1992, completing a full 3,735 miles in 45 days.
In a triathlon, Dick will pull Rick in a boat with a bungee cord attached to a vest around his waist and to the front of the boat for the swimming stage. For the biking stage, Rick will ride a special two-seater bicycle, and then Dick will push Rick in his custom made running chair (for the running stage).

Rick was once asked, if he could give his father one thing, what would it be? Rick responded, "The thing I'd most like is for my dad to sit in the chair and I would push him for once."

The 2009 Boston Marathon was officially Team Hoyt's 1000th race. Rick always says if it comes down to doing one race a year he would like it to be the Boston Marathon: his favorite race. Dick Hoyt now 70 years is not ready to retire yet!

Watch and be inspired:
http://www.youtube.com/watch?v=JwfZQfQ3j0Q&feature=related

I leave you with this…

"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run."

-John Bingham, running speaker and writer

For our runners just joining the Be Change movement, you can get caught up on the weekly emails at: www.bechange.cc click on the NEWS tab.

MARATHON
Training plan for WEEK 15 |November 6th - November 12th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 10 mile run
Wednesday: Cardio/Core work
Thursday: 5mile run
Friday: Cardio/Core work
Saturday: 20 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 15 |November 6th - November 12th
Sunday: REST DAY
Monday: 6 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 6 mile run
Friday: Cardio/Core work
Saturday: 10 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work! We are so proud of you and all that you have accomplished!! YOU ARE ALMOST THERE!!

Week 14 | Can You See?

2011-10-31T12:12:00.000-07:00

Greetings Be Change Runners!

If you can see yourself doing something, you can do it. If you can’t see yourself doing it usually you can’t achieve it. - David Goggins, Ultra Marathon Runner

Most of you are probably wondering what on earth you could possibly have in common with an ultra marathon runner. My answer would have been absolutely NOTHING, until I watched his video.

I have been feeling a little overwhelmed the past two weeks, not going to lie. I set a goal for myself to shave off 1 hour 10 minutes from my marathon time of last year. My body is feeling tired and somewhat beat up and I am dealing with some major blister issues. As the runs are getting longer, the days are getting shorter and my schedule is getting busier. I am feeling that I just might have bit off more than I can chew, and that maybe my goal is a tad too audacious.

Yesterday, the David Goggins YouTube clip was sent to me and it brought me back to this whole business of mental toughness. In week 12, we defined mental toughness as the capacity to reliably perform at your best regardless of external conditions, distractions, or internal emotions. Take a few minutes to watch this video. Even though the conditions are certainly more extreme, he is dealing with the exact same thing we are… The will to keep going when you feel you no longer can.

Watch it and be ready to be inspired. http://www.youtube.com/watch?v=DrlmLvPFdg8

Something that he said that really stuck out was “I train until something is uncomfortable and that’s when you know who you are.” So, what does that really mean?

Running is a metaphor for life. Running teaches us who we are and through running I have realized that I am not comfortable with being uncomfortable. Few of us are. Training for and running a marathon is a large commitment that incites both physical and mental pain. I don’t like pain. I normally dodge it and now, I am learning how to live amidst it, embrace it, and ultimately manage it. I am slowly learning that 18 weeks of training and 5 hours of payoff will cost me time, energy, dedication, emotion, and a willingness to wrestle with what I despise. Having said that, the pain pales in comparison to what the children we are running for go through every day.

Consider these words:

“Thank you for running for us, without you we don’t have a running club.”
-Female, 5th grade

“I went to the dentist and Dr. John made my mouth stop hurting.”
-Female, 6th grade

“I know that when my grades are down, Be Change will help me.”
-Male, 4th grade

Because of the kids, I’ve determined that quitting will never be an option. My time goal seems impossible, but then Goggins’ words echo:

“I’ve done a lot of things that I thought were impossible. Nothing is impossible anymore”. -David Goggins

TRAINING THIS WEEK

MARATHON
Training plan for WEEK 14 | October 30th - November 5th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 9mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 14 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 14 | October 30th - November 5th
Sunday: REST DAY
Monday: 7 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 6 mile run
Friday: Cardio/Core work
Saturday: 9 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Whether you think you can or think you can’t, you’re right!
~Henry Ford

2011-10-28T10:55:00.000-07:00

Elle Wiesel Transcript: The Perils of Indifference
Joe Ehrmann was with us this weekend. As always, he challenges the way the mind does business and the soul believes. He pushes for inclusion that is driven off the necessity of greater relationships and a cause that is bigger than your own agenda. Yea, challenging.

Near the end of his presentation, he introduced a speech that was listed on the Top 100 Speeches In History. Elle Wiesel, a holocaust survivor who believed that the moment the world learned that people were being imprisoned for their ethnicity, humanity would come to the rescue. Wiesel later wrote, a pain even greater than captivity, was to, upon being freed, learn that the World knew of their captivity and indifference did nothing. Apathy was the greatest enemy of love, not hate.

Below is the transcript of his speech given at the White House, April 12, 1999.
__________________________________________________________

THE PERILS OF INDIFFERENCE
By Elle Wiesel
April 12, 1999
White House

Mr. President, Mrs. Clinton, members of Congress, Ambassador Holbrooke, Excellencies, friends: Fifty-four years ago to the day, a young Jewish boy from a small town in the Carpathian Mountains woke up, not far from Goethe's beloved Weimar, in a place of eternal infamy called Buchenwald. He was finally free, but there was no joy in his heart. He thought there never would be again.

Liberated a day earlier by American soldiers, he remembers their rage at what they saw. And even if he lives to be a very old man, he will always be grateful to them for that rage, and also for their compassion. Though he did not understand their language, their eyes told him what he needed to know -- that they, too, would remember, and bear witness.

And now, I stand before you, Mr. President -- Commander-in-Chief of the army that freed me, and tens of thousands of others -- and I am filled with a profound and abiding gratitude to the American people.

Gratitude is a word that I cherish. Gratitude is what defines the humanity of the human being. And I am grateful to you, Hillary -- or Mrs. Clinton -- for what you said, and for what you are doing for children in the world, for the homeless, for the victims of injustice, the victims of destiny and society. And I thank all of you for being here.

We are on the threshold of a new century, a new millennium. What will the legacy of this vanishing century be? How will it be remembered in the new millennium? Surely it will be judged, and judged severely, in both moral and metaphysical terms. These failures have cast a dark shadow over humanity: two World Wars, countless civil wars, the senseless chain of assassinations -- Gandhi, the Kennedys, Martin Luther King, Sadat, Rabin -- bloodbaths in Cambodia and Nigeria, India and Pakistan, Ireland and Rwanda, Eritrea and Ethiopia, Sarajevo and Kosovo; the inhumanity in the gulag and the tragedy of Hiroshima. And, on a different level, of course, Auschwitz and Treblinka. So much violence, so much indifference.

What is indifference? Etymologically, the word means "no difference." A strange and unnatural state in which the lines blur between light and darkness, dusk and dawn, crime and punishment, cruelty and compassion, good and evil.

What are its courses and inescapable consequences? Is it a philosophy? Is there a philosophy of indifference conceivable? Can one possibly view indifference as a virtue? Is it necessary at times to practice it simply to keep one's sanity, live normally, enjoy a fine meal and a glass of wine, as the world around us experiences harrowing upheavals?

Of course, indifference can be tempting -- more than that, seductive. It is so much easier to look away from victims. It is so much easier to avoid such rude interruptions to our work, our dreams, our hopes. It is, after all, awkward, troublesome, to be involved in another person's pain and despair. Yet, for the person who is indifferent, his or her neighbor are of no consequence. And, therefore, their lives are meaningless. Their hidden or even visible anguish is of no interest. Indifference reduces the other to an abstraction.

Over there, behind the black gates of Auschwitz, the most tragic of all prisoners were the "Muselmanner," as they were called. Wrapped in their torn blankets, they would sit or lie on the ground, staring vacantly into space, unaware of who or where they were, strangers to their surroundings. They no longer felt pain, hunger, thirst. They feared nothing. They felt nothing. They were dead and did not know it.

Rooted in our tradition, some of us felt that to be abandoned by humanity then was not the ultimate. We felt that to be abandoned by God was worse than to be punished by Him. Better an unjust God than an indifferent one. For us to be ignored by God was a harsher punishment than to be a victim of His anger. Man can live far from God -- not outside God. God is wherever we are. Even in suffering? Even in suffering.

In a way, to be indifferent to that suffering is what makes the human being inhuman. Indifference, after all, is more dangerous than anger and hatred. Anger can at times be creative. One writes a great poem, a great symphony, one does something special for the sake of humanity because one is angry at the injustice that one witnesses. But indifference is never creative. Even hatred at times may elicit a response. You fight it. You denounce it. You disarm it. Indifference elicits no response. Indifference is not a response.

Indifference is not a beginning, it is an end. And, therefore, indifference is always the friend of the enemy, for it benefits the aggressor -- never his victim, whose pain is magnified when he or she feels forgotten. The political prisoner in his cell, the hungry children, the homeless refugees -- not to respond to their plight, not to relieve their solitude by offering them a spark of hope is to exile them from human memory. And in denying their humanity we betray our own.

Indifference, then, is not only a sin, it is a punishment. And this is one of the most important lessons of this outgoing century's wide-ranging experiments in good and evil.

In the place that I come from, society was composed of three simple categories: the killers, the victims, and the bystanders. During the darkest of times, inside the ghettoes and death camps -- and I'm glad that Mrs. Clinton mentioned that we are now commemorating that event, that period, that we are now in the Days of Remembrance -- but then, we felt abandoned, forgotten. All of us did.

And our only miserable consolation was that we believed that Auschwitz and Treblinka were closely guarded secrets; that the leaders of the free world did not know what was going on behind those black gates and barbed wire; that they had no knowledge of the war against the Jews that Hitler's armies and their accomplices waged as part of the war against the Allies.

If they knew, we thought, surely those leaders would have moved heaven and earth to intervene. They would have spoken out with great outrage and conviction. They would have bombed the railways leading to Birkenau, just the railways, just once.

And now we knew, we learned, we discovered that the Pentagon knew, the State Department knew. And the illustrious occupant of the White House then, who was a great leader -- and I say it with some anguish and pain, because, today is exactly 54 years marking his death -- Franklin Delano Roosevelt died on April the 12th, 1945, so he is very much present to me and to us.

No doubt, he was a great leader. He mobilized the American people and the world, going into battle, bringing hundreds and thousands of valiant and brave soldiers in America to fight fascism, to fight dictatorship, to fight Hitler. And so many of the young people fell in battle. And, nevertheless, his image in Jewish history -- I must say it -- his image in Jewish history is flawed.

The depressing tale of the St. Louis is a case in point. Sixty years ago, its human cargo -- maybe 1,000 Jews -- was turned back to Nazi Germany. And that happened after the Kristallnacht, after the first state sponsored pogrom, with hundreds of Jewish shops destroyed, synagogues burned, thousands of people put in concentration camps. And that ship, which was already on the shores of the United States, was sent back.

I don't understand. Roosevelt was a good man, with a heart. He understood those who needed help. Why didn't he allow these refugees to disembark? A thousand people -- in America, a great country, the greatest democracy, the most generous of all new nations in modern history. What happened? I don't understand. Why the indifference, on the highest level, to the suffering of the victims?

But then, there were human beings who were sensitive to our tragedy. Those non-Jews, those Christians, that we called the "Righteous Gentiles," whose selfless acts of heroism saved the honor of their faith. Why were they so few? Why was there a greater effort to save SS murderers after the war than to save their victims during the war?

Why did some of America's largest corporations continue to do business with Hitler's Germany until 1942? It has been suggested, and it was documented, that the Wehrmacht could not have conducted its invasion of France without oil obtained from American sources. How is one to explain their indifference?

And yet, my friends, good things have also happened in this traumatic century: the defeat of Nazism, the collapse of communism, the rebirth of Israel on its ancestral soil, the demise of apartheid, Israel's peace treaty with Egypt, the peace accord in Ireland. And let us remember the meeting, filled with drama and emotion, between Rabin and Arafat that you, Mr. President, convened in this very place. I was here and I will never forget it.

And then, of course, the joint decision of the United States and NATO to intervene in Kosovo and save those victims, those refugees, those who were uprooted by a man whom I believe that because of his crimes, should be charged with crimes against humanity. But this time, the world was not silent. This time, we do respond. This time, we intervene.

Does it mean that we have learned from the past? Does it mean that society has changed? Has the human being become less indifferent and more human? Have we really learned from our experiences? Are we less insensitive to the plight of victims of ethnic cleansing and other forms of injustices in places near and far? Is today's justified intervention in Kosovo, led by you, Mr. President, a lasting warning that never again will the deportation, the terrorization of children and their parents be allowed anywhere in the world? Will it discourage other dictators in other lands to do the same?

What about the children? Oh, we see them on television, we read about them in the papers, and we do so with a broken heart. Their fate is always the most tragic, inevitably. When adults wage war, children perish. We see their faces, their eyes. Do we hear their pleas? Do we feel their pain, their agony? Every minute one of them dies of disease, violence, famine. Some of them -- so many of them -- could be saved.

And so, once again, I think of the young Jewish boy from the Carpathian Mountains. He has accompanied the old man I have become throughout these years of quest and struggle. And together we walk towards the new millennium, carried by profound fear and extraordinary hope.

Elie Wiesel - April 12, 1999

Week 13: I See Greatness

2011-10-24T09:01:00.001-07:00

Greetings Be Change Runners:
So, I was all set to write about carb loading this week and then out of nowhere, I got called into a meeting with greatness. Greatness has a way of changing everything, my week included. Monday mornings pretty much start out the same… caffeine, check messages, more caffeine and then tackle emails. This Monday however, had a different plan for me.

From down the hall I hear “Hey Sherene, can you come join us?” and so I walked into my meeting with greatness. I was asked to join Jason Harper and Kevin Bracy of MonStars of Motivation in the planning stages of an anti-bullying/call to action campaign that they are taking to local high schools. I sat and listened intently to each carefully planned detail feeling extremely inspired and motivated. As they were wrapping up, Jason starts telling the story of how Kevin spoke life into him when he needed it most.

In 2008, Be Change was birthed out of a 100 mile run that Jason did for the same kids that you are running for. At mile 64, the race nearly ended. With stress fractures, hypothermia, and a body well into shock, the on duty EMT was close to calling the race. While Jason sat getting his legs worked on, Kevin Bracy drove out into the darkness of night to find Jason somewhere between, “I am done” and “I want to quit”. As Jason sat draped in discouragement, feeling defeated and ravaged by pain, Kevin’s arms firmly embraced him. Jason looked into Kevin’s eyes and Kevin spoke these words:

“Jay, I see greatness in you in this moment. You are not going to stop running. You are great runner. Don’t stop. Go Jay...Go.”
These words and the reason for the run pushed Jason through the pain as he completed the final miles.
Just as Kevin saw greatness in Jason, I see greatness in you. Your willingness to give so much to a cause that is bigger than yourself is truly inspiring. You are changing the course of these children’s lives and altering their future.

So I say to you: “I see greatness in you. You are a great runner. Don’t stop. Go! Go! Go!”
_______________________________________
LAST CALL! November 1st we will be submitting our last order for screening. If you have a running shirt that you would like to have screened with BE CHANGE, please have your shirt to us by Monday, October 31st. You can drop off at Capital Christian Center or bring to the Saturday run. Please make sure that your name is written clearly on the tag of your item! If you turned in an item in the last batch, they are back. Please contact me for pick up. 916.856.5648 or respond to this email.
WHERE IS THAT EMAIL?? Looking for a previous Be Change weekly email? No need to scour your inbox, head to the Be Change website! Now you can find all previous weekly emails at www.bechange.cc under the NEWS tab. You can also find the training schedule in DOWNLOADS under the MEDIA tab.
6 WEEKS TO GO!! It is time to get serious about your fundraising goals! Do not put it off any longer! Create your fundraising page or direct people to the main fundraising page and they can donate there on your behalf. Email it, Facebook it, tweet it... Do whatever you have to do to get the word out! Let your friends and family know the reason for your run. www.grouprev.com/equalstart LET'S DO THIS!!!
Get creative! Be Change runner Ivan Castro has been thinking outside the box and has a huge jump on his fundraising goal. He started off with a karaoke/poker party and has now planned a Halloween dance party. WAY TO GO IVAN!!

TRAINING THIS WEEK
MARATHON

Training plan for WEEK 13 | October 23rd-October 29th

Sunday: REST DAY

Monday: 4 mile run

Tuesday: 9mile run

Wednesday: Cardio/Core work

Thursday: 5mile run

Friday: Cardio/Core work

Saturday: 18 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay

Training plan for WEEK 13 | October 23rd-October 29th

Sunday: REST DAY

Monday: 5 mile run

Tuesday: 7 mile run

Wednesday: Cardio/Core work

Thursday: 5 mile run

Friday: Cardio/Core work

Saturday: 8 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

“What lies behind us and what lies before us are small matters compared to what lies within us."

~Ralph Waldo Emerson

Week 12: Feeling Mental

2011-10-24T09:00:00.004-07:00

Greetings Be Change Runners!

WOW!! Week 12!! Time is flying by! Before you know it, it is going to be marathon day. GASP!
As you are logging in the miles, your body is becoming physically stronger but what about your mind?? This week, I was complaining to Jason about my run on the “dreadmill” the night before. I deemed it the “Worst. Run. Ever.” What made it so bad? I mentally went down a check list of possible things that could have affected my run: Did I hydrate well enough? Did I sleep enough? Did I eat well that day? The answer was yes to all those questions. So, what was it?? After unloading all of this to Jason, he simply looked at me and said, “It’s mental.” What?? Mental? That got me thinking… did I mentally sabotage my run? I think the answer to that just might be yes. I was tired that day and did not feel like running. It was pouring down rain which meant I had a date with the “dreadmill”. To be quite honest, I would rather have a root canal than run indoors and on a treadmill. I went into the run with a rotten attitude and guess what? I had a rotten run. I guess what I am trying to say is, Jason is right. (Boy do I hate saying that!) It is mental.

So, what is mental toughness?

Mental toughness is the capacity to reliably perform at your best regardless of external conditions, distractions, or internal emotions.

The good news is that you do not have to be born with mental toughness. Mental toughness is a learned trait. You can learn to be mentally tough through your runs every day. You will be challenged many times to keep moving forward and reach your goal. REMEMBER: The fastest way out is finish.
Mental Tips for Long Runs

How to Use Mental Strategies for Running by Christine Luff, About.com

Long-distance running can be as much a mental challenge as it is a physical test of strength and fitness. Some runners find that their body is willing to run longer, but it's too hard mentally to keep going. Follow these tips to help win the mental battle while running:

Try Some Self-Talk

If you're running alone and struggling, give yourself a pep talk. Tell yourself that you're not physically tired -- you're just mentally fatigued and you can push through it. Say to yourself things like, "I'll have some water in five minutes -- that will make me feel better." If you're doing your longest run ever, remind yourself how proud you'll feel when you're finished.

Break Up Your Run

Dividing up your run into smaller segments will make the distance feel much more manageable. For example, if you're running 20 miles, think, "OK, it's four 5-mile runs." At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and just focus on getting to the end of that segment.

Remember: It's Not Always Easy

As you're doing a long run, remind yourself that it's not easy to train for a long-distance event. If it were, everyone would do it, right? Remind yourself that you're taking on a challenge and the difficulties you face will make your accomplishment all the more worthwhile in the end.

Find a Mantra

Picking a short phrase, such as "One step at a time," that you play over and over in your head while running can help you stay focused and centered. It can be your inner motivation when you need it most. You may already have a favorite phrase to use as a mantra, but if you don't have one, check out these quotes about running motivation and running marathons for some inspiration.
More: What's Your Running Mantra?

Use Imagery

When you hit a rough patch, try to imagine yourself as an Olympic athlete who's headed towards the finish line. Envision your running form as smooth, graceful, and relaxed. Think of a runner who you really admire and imagine yourself running just like him.

Play Counting Games

If you run where there are a lot of other runners, try this game: Pick out a specific article of clothing, such as a white running hat, to look for during your run. Then count how many runners you see wearing it. If you do a lot of running on the roads, you can also do this with cars of a certain model or color.

Make Post-Run Plans

I love deciding what I want to do after I finish my run, especially if I'm running in morning. I'll ponder something basic, such as what to make for dinner. It helps me organize my day and gives me something to look forward to after the run.

Visualize Your Race

If you're training for a race, such as a marathon, picture yourself running the course -- every mile -- and crossing the finish line. Picture how you want to pose for your photo as you run through the finish. Try to see the clock with your goal time (if you have one) displayed. Imagine what you'll be thinking as a volunteer puts your race medal around your neck. Think about how it will feel to see your loved ones at the finish line cheering for you.

TRAINING THIS WEEK
Marathon:

Training plan for WEEK 12 | October 16th – October 22nd

Sunday: REST DAY

Monday: 4 mile run

Tuesday: 8mile run

Wednesday: Cardio/Core work

Thursday: 5 mile run

Friday: Cardio/Core work

Saturday: 12 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay

Training plan for WEEK 12 | October 16th – October 22nd

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 6 mile run

Wednesday: Cardio/Core work

Thursday: 5 mile run

Friday: Cardio/Core work

Saturday: 7 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work!

Week 11: Why We Do It

2011-10-24T09:00:00.003-07:00

Greetings Be Change Runners!

Hopefully by now I have spoke to or emailed with all of you. As we reached our halfway point of training, I wanted to check in and see if you had any comments, questions or concerns. If you did not hear from me it means that we do not have you as a registered runner. To register as a Be Change runner, please visit www.bechange.cc If at any time you have any comments, questions or concerns, please feel free to either email me at gruvers@bechange.cc or call me at 916.856.5648.
Run For A Reason

by Jason Harper

As the miles stack up, the internal motivation and external motivation will help keep your feet moving. This week, marathoners have 16 miles to run for the long run and half marahoners/relay runners have 7 miles. For many reasons, just 2 months ago, this may have seemed impossible. But as you have read the past two weeks emails, we have tried to get your mind wrapped around the longer runs.

As you pound these miles out, two things I know for sure: 1) You will be successful 2) You will have conquered a huge goal.

Be Change exists to provided equal education for every child. It is insane to think that a child living in the most advanced and prosperous country on the planet may have never been to a doctor or a dentist. Poverty has strangled many, and in time, these children will face grave education deficiencies because of poor health, and thus poor academics.

By choosing to be part of Run for a Reason, you are helping change the trajectory of many kids. By running you are strategically taking part of making their plight easier.

Your family and friends may ask, "why are you running a marathon?" This is your opportunity to explain the vision in simple statements.

By RUNNING:

"...you are raising awareness about these kids in need."

"I am running for a reason. I represent children in the inner city who have never seen a doctor or dentist. The more people who know this problem exists, the more we can demand a change."

"...you are raising funding to assure children have access to a doctor or dentist."

"I am running to raise awareness and funding. Last year, the Run for a Reason campaign was able to get acute dental exams for more than 500 kids and care for their immediate needs. We also enrolled them in existing health care programs and assisted in providing food to hungry families. This is why I run. Would you like to help?"

Your family and friends may ask how they can help, please point them to your personal Group Rev Page or the Be Change sponsorship page.

Again thank you for being a part. Now, go crush those miles one step at a time.

TRAINING THIS WEEK

MARATHON

Training plan for WEEK 11 | October 9th – October 15th

Sunday: REST DAY

Monday: 4 mile run

Tuesday: 8mile run

Wednesday: Cardio/Core work

Thursday: 4 mile run

Friday: Cardio/Core work

Saturday: 16 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay

Training plan for WEEK 11 | October 9th – October 15th

Sunday: REST DAY

Monday: 6 mile run

Tuesday: 4 mile run

Wednesday: Cardio/Core work

Thursday: 4 mile run

Friday: Cardio/Core work

Saturday: 7 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work!
This was sent to me by a Be Change runner and with their permission, I

am passing on...
Today was the worst day… I am so grateful!

It's all perspective. In the chaos of life we can choose how we look at

things. Today I felt down, so I ran. I run for peace, clarity, health,

and for my spirit.

This is what came to me as I searched for peace...

The Mom on the hill ~ Our bank account was negative today. I had to

dip into my savings.

The Mom in the inner city - My bank sent me a notice today. I haven't

had money in there for so long, they closed my account. I am so broke

they turned their back to me...am I hopeless?

The Mom on the hill ~ Money is tight. I have no extra money to spend.

Just groceries and gas.

The Mom in the inner city - I'm working so hard, and I am praying. I

have no money. How am I going to feed the kids this week? I heard

there is a food bank in town. I hope they can help me. I never thought

it would come to this. I feel shame having to ask for a hand out, but I

have mouths to feed.

The Mom on the hill ~ My car is making a noise. Shoot! Is it under

warranty? Another big bill possibly looming. Another dip into savings.

The Mom in the inner city - It's stormy outside. Bundling up kids in a

hurry to make it to the bus stop. It is cold and dark. What would it

be like to be able to get in a car on this stormy day? We would be

dry.

The Mom on the hill ~ My husband’s company is going bankrupt! He got

a job today. But winter will be tight as he is in training. Sad that

our company is going under. When will this recession be over?

The Mom in the inner city - I lost my job today. I was just a clerk

but I gave them 8 years of hard work. Never late. Did my job well.

Company is downscaling. They let me go. It didn't matter how hard I

worked. I was at the bottom of the totem pole. How will I find a job

in this recession? I didn't know the company was going to do this. I'm

cleaning out my desk today with no job tomorrow. What will I tell my

family?

The Mom on the hill ~ Season is changing, rain is coming and money is

tight. Dip into savings until we get through winter. I need to make a

trip to the mall for winter shoes and clothes for the kids. Sad, on a

tight budget. I'll just buy what's needed.

The Mom in the inner city - It's getting cold. Rain is coming. I'm

looking at my kids shoes. The soles are worn and there are little holes

around the seams. They will have to do right now. I wish I could do

better for them. Jackets, I can pass the older one's down. What about

my little one? I heard there is a winter coats for children charity.

Maybe that's the answer. What would it be like just to go out and stock

up on what you need? Maybe someday.

The Mom on the hill ~ Downscaled. No housecleaner. There is a lot to

keep up with. Miss the help.

The Mom in the inner city - Need some extra money. Nothing is coming

in. Maybe I can clean some houses up the hill. That would be such a

gift and relief. Even one housecleaning job....I could get groceries on

the table and pay PG&E.

The Mom on the hill ~ Holiday's! Oh, My! Just keep it basic this year.

Thanksgiving. Gifts for the kids. I won't buy any new decorations.

Maybe my husband and I can forgo presents this year to each other. We

will just focus on the kids.

The Mom in the inner city - I am barely making it. I'm in tears.

Holiday's are coming. My kids deserve to celebrate too...but I have

nothing, we can't. Maybe Thanksgiving at the church this year? They

can still have turkey and we will be together. Good people there. Oh,

but Christmas. I can't even afford a tree. How will I look in their

eyes when I have no presents for them? Santa can't come. They will

wonder what they did wrong.

The Mom on the hill ~ we are upside down in the house. We may have to

walk. We may have to leave this neighborhood and rent. There are some

nice houses out there to rent. It will be fine. I just hope the rental

will have a pool. What will my friends think? They are all talking

about us.

The Mom in the inner city - I'm behind in rent. I've been scraping. I

don't know what to do. I'm scared. It's getting cold. Oh, please ...I

pray...just for a roof over our heads. Keep us safe and warm. I don't

need much. I pray this for my kids.

Today was the worst day... and I am so grateful because in the midst of

my worst I am still blessed. Today I will say, "Thank You". When I

hear comments that I should focus on my own world, my own finances, my

own kids, and keeping what I have… I will say “My worst day is

somebody's dream!”
My kids will never know all they have and how lucky they are until they

learn that others struggle and that life sometimes is a struggle and it

is ok. It's the journey of life and it is what will build character and

strength. My kids will never learn compassion if they don't see

compassion from me. My kids will never learn about the world and make a

difference if they aren't exposed to the world.

Life is a journey - sometimes it is smooth and even, an easy ride.

Sometimes there are speed bumps and potholes and scary turns. Sometimes

you can't see the road ahead and you have to move forward with faith.

The entire journey is amazing bumps, brokenness, horizons and smooth

sailing.

The world will never be a better place if we aren't thankful and we

don't extend a helping hand to those in need. Sometimes, the greatest

lessons are to those of us helping rather than those receiving. Lessons

of growth and strength and character.

So today, in my worst day… I choose to "BE CHANGE". At the end of my

life it won't matter what I had in the bank account, where I shopped,

how I vacationed, or what I drove...what will matter is the legacy I

leave behind, how I raise my kids, my relationships with my friends and

family, and the love I left them with.

~Mom on the Hill and Be Change Runner

Week 10: What You Say??

2011-10-24T09:00:00.001-07:00

Greetings Be Change Runners!

From the feedback we got, The LONG Road Ahead article came at the right time and was found very helpful by you. Out of all the emails we have sent, we got the most feedback on this one. So, that got us thinking… what would YOU like to see covered in the weekly email? Got questions? Need answers? Let us know and we will cover it!

Fundraising:

With us being halfway to marathon day, it is time to step up your fundraising efforts! You can create your own fundraising page at: http://grouprev.com/equalstart OR you can point your donors directly to the main fundraising page and they can make a donation on your behalf there. http://grouprev.com/equalstart . Either way, it is time to get the word out and let’s raise some funds for the amazing kids of Oak Ridge Elementary!!
Have you checked out the new and improved Be Change website? If not, be sure to take a look! Also, you can direct people to the website to see why you are running and they can make a donation on your behalf from there. www.BeChange.cc

7 Mistakes to Avoid on Your Long Runs

By Coach Jenny Hadfield
For Active.com

The long run is truly the bread and butter of an endurance running program. It teaches your body how to spend time on its feet, how to utilize fat as a primary fuel source and is a dress rehearsal for the big dance. The secret in perfecting your long runs is to keep it simple and avoid making these common training mistakes.

1. Running too far too Quickly

Soon after you commit to a half or full marathon, it's time to train. Excitement from the target can encourage runners to tackle longer runs than their bodies are ready for at that point, which can quickly lead to aches, pains, burn out and poor performance down the road. The greatest way to assure your success on race day is to follow a plan that starts from where your current fitness level and mileage is. For example, if your longest run is 4 miles, you'll want to find a plan or create one of your own that starts no higher than 5 miles for the first long run. This may not look all that exciting. However, the goal isn't about how many miles you tackle each week; it's about getting to the start line healthy, fresh and ready to rumble. Start from where you are and you'll perform well, recover better, and have fun along the way.

2. Running too Fast

The difference between running for fitness and training for a long-distance running race is one stays consistent week to week (fitness) and the latter builds and progresses throughout the season. Because of this progression, it is important to vary your effort level as you train. In other words, run at a pace that is easy and conversational. If you can talk while you're running the long run, you're at the right effort. If you can't, you're running too fast. Avoid trying to run the long runs by a pace or target time. This sets you up for the race pace training disaster where you feel great for about four to six weeks, then things start to crumble when your energy levels decline, your body aches, and performance begins to suffer.

3. Fueling With too Much Sugar

Sports drinks and other on-the-run fueling products such as gels, beans and Clif Shot Blocks were originally invented to supplement your energy intake. Your body can only take in so much energy in the form of sugar, and when you exceed that level, it causes nausea and stomach upset. The idea is not to replace the energy lost while running but to only replenish some of what is lost. This, I believe has been lost in marketing translation.

Everyone will have their own unique menu for fueling on the go. Some go with sports drinks only as it contains both sugar, electrolytes and fluid and is easily digested. Others go with sports drinks plus a gel along the way. Still others go with the simplicity of water, use electrolyte tabs such as Nuun and Succeed or gels as their main source of energy. Confused yet? You should be. Endurance fueling has become as intimidating as selecting a cereal at the grocery store. Keep it simple and target to get in 30 to 60 grams of carbohydrate per hour for runs longer than 60 minutes.

If you are on the lighter side, lean toward the lower end of the range and vice versa. Practice this in training to identify which products agree with your system. Avoid mixing a sports drink with a gel or beans, as all of these products are designed at about a 6 to 7 percent sugar concentration to allow for quick absorption rates. If you mix sports drinks with a gel, this increases that concentration level and you'll develop sugar belly. You can also develop this condition if you take in too much sugar during the run. Keep track along the way, and you'll develop a recipe that works for you. Look at the carbohydrate content on the label. Aim for an hourly rate on the low end of the range, and tweak it from there. You'll avoid a lot of issues along the way and take in only what you need to replenish.

4. Running by Pace Rather Than Feel

The easiest way to bonk during a long run is to run it by a pace. Pace is only the outcome. It's not the target. When you run by feel (effort level) and stick with a conversation-pace effort, you'll always be in the right zone for that day. This is because there are a variety of things that affect performance and turn your normal easy 10:30 pace into a hard run.

Running on a very hot day will be much harder on the body. Lack of sleep, stress, training fatigue from other workouts and more can affect your performance. If the goal is to train in the easy effort so you can cover the distance and recover efficiently, you can't pin this running goal on a specific pace. Doing so can lead you to over training and under training and will rarely keep you in the optimal zone. Listen to your body, do a talk test, and stick within the easy zone when going the distance.

You'll teach your body how to utilize fat as the primary fuel source, get in quality time on your feet, and recover more quickly. As you develop your long-distance resume and your body adapts to running longer, you can weave in faster paced long runs to fine-tune race-day performances. But this is best left for those who are seasoned and have a solid base of miles behind them.

5. Running too Many Long Runs Back-to-Back

It's easy to get caught up in the numbers game. That is, getting in a lot of back-to-back long training runs and believing you have to run the race distance before you run the race. Just because you can do something, doesn't mean you should. A long run schedule should ebb and flow through two to three building weeks and cutback weeks to recover.

Once you get into the longer miles, you can alternate a longer run one weekend with a shorter run the next. This allows your body time to recover from the last effort before you hit your next building long run. Running too many long runs back to back (12, 13, 14, 15, 16...) can lead you quickly and efficiently to no man's land where you're fatigued and struggle to make it through the day. It's not about the total miles. It's about the quality of the long runs.

6. Training with a Buddy Even Though They Aren't in Your Pace

One of the best parts of being a long distance runner is running with a buddy or group but if they aren't at your fitness level you can end up running too quickly or slowly and both can have a negative effect on performance. I've already mentioned the reasons to avoid running too fast and going it too slowly can alter your natural stride and increase impact forces on the body. Train at your effort and find a buddy or group that closely matches it and schedule a post run breakfast to catch up with your buddies outside your zone.

7. Catching up on Mileage When you Have a Set Back

The training plan is a blueprint that will evolve and change as you progress through the season. In the event you get sick, miss a training run while on vacation or have other issues that get you off track along the way, it is better to merge back into the plan and modify than to try and catch up. This is one reason I create training plans over 14 to 20 weeks for half and full marathons. It allows for a few missed days and week. Avoid catching up with the plan and flow from where you are. When you miss a week due to illness, you are coming back from the illness and the time off. The best route is a few test runs of 30 minutes or so to remind your body that you're a runner. From there, you can build back up in mileage while keeping it at an easy effort for the return week. The key is to give your body time to get back into the swing of things rather than jumping back in. It is better to toe the line healthy and with a few less long runs under your belt than to show up hurt or fatigued after having crammed in all the scheduled runs. Your training plan is a work in progress. Let it naturally flow with the rhythm of your life.

TRAINING THIS WEEK

MARATHON

Training plan for WEEK 10 | October 2nd – October 8th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 7 mile run

Wednesday: Cardio/Core work

Thursday: 4 mile run

Friday: Cardio/Core work

Saturday: 15 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 10 | October 2nd – October 8th

Sunday: REST DAY

Monday: 6 mile run

Tuesday: 4 mile run

Wednesday: Cardio/Core work

Thursday: 4 mile run

Friday: Cardio/Core work

Saturday: 5 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work!

Week 9: The Long Road Ahead

2011-10-24T08:59:00.001-07:00

Greetings Be Change Runners!

HALFWAY THERE!!!!

Congratulations runners! You have made it to the halfway mark of your training! HUGE accomplishment!!

THE LONG RUN:

The Long Run IS Your Marathon Training Program!

By Jeff Galloway, Cool Running
By going slowly, you can burn more fat, push back your endurance barriers and run faster at shorter distance races.

What is a long run?

The long run starts with the longest distance you’ve covered within the last two weeks and increases by one mile on a weekly long one up to 10 miles. At that point, you’ll shift to running long every other weekend, increasing by two miles each time. Once you reach 18 miles, increase by three miles every third week.
The mental benefits

While there are significant and continuing physical benefits from running long runs regularly, the mental ones are greater. Each week, I hear from beginning marathoners after they have just run the longest run of their lives. This produces mental momentum, self-confidence and a positive attitude. By slowing the pace and taking walk breaks, you can also experience a series of victories over fatigue with almost no risk of injury.

Pushing back your limits

As you push a mile or three farther on each long one, you push back your endurance limit. It’s important to go slowly on each of these (at least two minutes per mile slower than you could run that distance on that day) to make it easy for your muscles to extend their current endurance limit. When it’s really hot and humid, for example, you’ll need to run two and a half or three minutes per mile slower.

The most direct way to prepare for a marathon

As you extend the long one to 26 miles, you build the exact endurance necessary to complete the marathon (14 to 15 for the half marathon, eight to 10 for the 10K). Those who have marathon time goals can extend their capacity by running as far as 30 miles three to four weeks before the marathon. You’re actually pushing back your “endurance wall” with each long run.
Walk breaks speed recovery

Walk breaks, taken from the beginning, will also speed your recovery and make the extra distance on each run nothing more than a gentle challenge. By walking one to two minutes, after two to eight minutes of running, you shift the use of the muscle and reduce the intensity. Because you’re not using the muscle the same way continuously, you significantly increase the distance you can cover before fatigue sets in.

The long run builds endurance

As you extend a mile or three farther on each long one, you push back your endurance limit. It is important to go slowly on each of these (at least two minutes per mile slower than you could run that distance on that day) to make it easy for your muscles to extend their current endurance limit and recover afterward. As you lengthen the long one to 26 miles, you build the exact endurance necessary to complete the marathon. Walk breaks, taken from the beginning will also speed your recovery and make the extra distance on each run a gentle challenge.

On the non-long-run weekends, there are several options. Most runners will do a slow run of about half the distance of the current long run (up to 10 miles). On two to four of these “easy” weekends, it is wise to do a 5K road race to predict what you might be able to do in the marathon. Veterans will do speed sessions on some of the non-long weekends. If you’re feeling good during these shorter runs, you can run them continuously, but there’s no advantage in doing this. In other words, walk breaks are at your discretion on the shorter runs, including the ones during the week.
Long run facts:
Twenty miles with walking breaks equals 20 miles run continuously . . . at any speed (but you recover faster with walk breaks).
Forget about speed on long runs. Focus only on the component of endurance.
You can’t run too slowly on the long runs. Run at least two minutes per mile slower than you could run that distance on that day, accounting for heat, humidity, etc.
You won’t usually feel bad when you’re running too fast at the beginning of the run so you must force yourself to slow down.
The day before the long run should be a no-exercise day.

Walk breaks on long runs
Must be taken early and often to reduce pounding and fatigue
Must be taken often to allow the primary running muscles to recover fast – even when increasing long run length
Will also help most marathoners run faster in the marathon itself

The most important walk breaks are the ones taken during the first mile and the second most important set, those taken in the second mile, etc. When taken from the beginning of all long ones, walk breaks erase fatigue, speed recovery, reduce injury, and yet bestow all of the endurance of the distance covered. In other words, a slow long run with walk breaks gives you the same distance conditioning as a fast one, when both cover the same distance.
Be Change note: Based on our prior experience, we have found the best walk/run schedule is to walk for 1 minute at every mile marker.

ARE YOU ON FACEBOOK?

Post a photo of yourself sporting your Be Change shirt! We want to see you!!!

IMPORTANT MESSAGE FROM CIM:
Open Registration Closes October 1!

Registration is open to all runners until October 1, 11:59 PST, or until an entry cap of 7,500 is achieved, whichever comes first.
From October 2 until October 15, 11:59 p.m. PST, only entries from runners who meet the CIM Entry Standards will be accepted.
On October 16, if the entry cap of 7,500 has not been achieved, registration will reopen for everyone until November 1, 11:59 p.m. PST, or until the entry cap of 7,500 has been achieved.
Standard's FAQ
We currently have over 6000 runners registered.
Don't take a chance! Enter by October 1 at 11:59 p.m.

TRAINING THIS WEEK

MARATHON

Training plan for WEEK 9 | September 25th – October 1st

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 7 mile run

Wednesday: Cardio/Core work

Thursday: 4 mile run

Friday: Cardio/Core work

Saturday: 10 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 9 | September 25th – October 1st

Sunday: REST DAY

Monday: 5 mile run

Tuesday: 2 mile run

Wednesday: Cardio/Core work

Thursday: 4 mile run

Friday: Cardio/Core work

Saturday: 4 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work!

Week 8: Show Me The Money!

2011-10-24T08:58:00.004-07:00

Greetings Be Change Runners!

Congratulations on entering week 8 of your 18 week training!!

Marathon runners: This is a big week for you; you will be running a half marathon distance! Exciting stuff!!

Half marathon/relay runners: You are jumping to 6 miles this week. For many of you, this will be the longest distance that you have ever gone! You can do this!!
WEEK 8

-You should have your Be Change running shirt by now. If you do not, please email gruvers@bechange.cc.

-Personal fundraising pages should be created and you should be getting the word out! See below for more information.

-You should be registered on the Be Change website to be a Be Change runner. www.bechange.cc

-You should be registered to run CIM. See below. It is filling up fast!

SHOW ME THE MONEY!

It has been very exciting to see the donations come in on behalf of the children of Oak Ridge Elementary!! Wanted to give a shout out to a few of our runners…
Top fundraisers to date: Ivan Castro, David Bry and Jenna Velasquez. WAY TO GO!! Keep ‘em coming!!
Mark Snyder and Jill Goonight, you are off to a great start!!

Family and friends have probably asked about or at least noticed what you are doing. Be sure to share with them that you are running for a reason, the children of Oak Park. GET THE WORD OUT! We have set up a master fundraising page that you can build yours off of. Super simple! http://grouprev.com/equalstart

Need help? Contact Sherene at (916) 856-5648

Helpful fundraising tools: http://extramilerun.com/fundraising.php
We are 77 days away from marathon day; do not wait any longer to get started with your fundraising!
SIGN UP NOW!

CIM full marathon entry cap is 7500. Currently there are 5653 runners registered for the full marathon. Open registration closes on October 1st or when the entry cap is reached. Faster runners have another opportunity to enter from October 2nd to 15th (based on qualifying times grouped by age).

TRAINING THIS WEEK

MARATHON

Training plan for WEEK 8 | September 18th – September 24th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 6 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 13 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 8 | September 18th – September 24th

Sunday: REST DAY

Monday: 5 mile run

Tuesday: 4 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 6 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work!

Week 7: Make It A Family Affair!

2011-10-24T08:58:00.003-07:00

Greetings Be Change Runners!

Hope you enjoyed your shorter runs last week! Marathon runners, you will be increasing to 12 miles this Saturday and half marathoners and relay runners, enjoy one more week of 45 minutes because next week you are increasing to 6 miles!
We are so proud of all of you for sticking to your commitment to run on behalf of a child. Training is not easy, no matter what distance you are training for. It takes a ton of dedication and a ton of commitment to get in the training runs. We know it is not easy and we are thankful for your dedication.

Family Planning

Are you feeling a little guilty leaving the little ones at home? Get your runs in without the guilt… make it a family affair!

Introduce kids to running for a lifetime of healthy living.

By Jeff Galloway Image by Renee Vernon From the September 2011 issue of Runner's World

Here's a true story: When I was 13, I was inactive, overweight, and a poor student. My parents persuaded me to join my school cross-country team to get some exercise. The interactions and positive experiences I had while running changed my life. I had more energy, I was happier, and I started doing better in school (eventually, I even made it to the Olympics!). Here's how to safely get children of all ages excited about running—for life.

AGES 6 AND UNDER
HOW FAR? Not very. At this age, playing chase or racing Dad to the mailbox is a great way to introduce kids to running.
RUN/WALK RATIO Run segments should be no longer than 10 to 20 seconds. Walk one to two minutes between each.

AGES 7 TO 9
HOW FAR? Start with a quarter of a mile. Every week, add a minute or two until you both can complete a mile. If your kid is having a blast, keep adding time until you're up to 3.5 miles—at that point you can talk about run/walking a 5-K together.
RUN/WALK RATIO Jog for 10 seconds and walk for 40 seconds. Each week, increase the run portion by five seconds and decrease the walk portion by five seconds until you're at a 30/30 ratio.

AGES 10 TO 12
HOW FAR? Begin with a half mile. Each week, run an additional quarter mile. Build up to whatever mileage feels comfortable—most kids this age can run up to a 10-K.
RUN/WALK RATIO Start with one minute running/one minute walking. If that seems too easy, raise it to 2:1—work up to 4:1 if she continues to feel comfortable.

ARE YOU SIGNED UP??

Please make sure that you have registered as a runner at www.bechange.cc and

are registered to run the California International Marathon http://www.runcim.org/

TRAINING THIS WEEK
MARATHON

Training plan for WEEK 7 | September 11th – September 17th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 6 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 12 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 7 | September 11th – September 17th

Sunday: REST DAY

Monday: 4 mile run

Tuesday: 2 mile run

Wednesday: Cardio/Core work

Thursday: 2 mile run

Friday: Cardio/Core work

Saturday: 45 minute run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work!

Week 6: BURRRRRR IT'S COLD IN HERE!

2011-10-24T08:58:00.001-07:00

Greetings Be Change Runners!

Marathon runners: YOU DID IT! DOUBLE DIGITS!

Half Marathoners and Relay runners: This week we have added the half marathon/relay schedule to our weekly email as our number of half marathoners and relay teams are growing by leaps and bounds! We encourage you to get the word out! 26.2 miles might not be in the cards for everyone but how about encouraging your friends to get 4 other friends together to form a team to run for a reason?

The distance of the relays are as follows:

5.9 miles

7.6 miles

7.0 miles

5.7 miles

FUNDRAISING: The question has come up about how much are you expected to raise. The answer to that question is that you are not expected to raise any certain amount. We have set up a goal for each distance but know that not everyone can achieve that. We are just as happy with $100.00 as we are with $1000.00. We have found that when people hear what you are doing, that you are running on behalf of a child that they want to give. Some can give $5, some can give more.
Helpful fundraising tips:
-Get the word out. Facebook, tweet, email.

Last year I asked all of my Facebook friends give $5 or $10. People that don't have a lot to give but want to give can often times give that amount. I was shocked at how many people logged onto my fundraising page to give because that was a doable amount for them. Let people know that no donation is too small.
-Send your fundraising page out to everyone you know and ask them to pass it on.

-Get Creative!

One of our runners Ivan Castro organized a poker/karaoke night and raised $400.00!! Way to go Ivan!!!
Suggested fundraising amounts:

Full Marathon runner: $1000.00

Half Marathon runner: $500.00

Relay runner: $250.00 per team member

Be Change Shirts: Hopefully by now, all registered runners have received their Be Change running shirt. If you have registered as a runner but have not picked up your shirt yet, you can do so at the Saturday team run or you can pick up directly at Capital Christian Center 8:00-3:00 Monday - Thursday. Please be sure to call ahead of time to let us know to expect you. 916.856.5648
FUEL

By Jason Harper ( http://www.jasonharper.cc )

We are passionate about getting you educated and equipped to be strong on the course. Over the length of a run, your body is burning a large amount of calories. Do not attempt to replace what your burn. Instead, we have been personally coached by the endurance community nutritional expert Steve Born of Hammer Nutrition ( http://www.hammernutrition.com ) and he has taught us (and you) to keep consumption to less than 300 calories per hour though you may be burning upwards of 1000.

A wealth of information has been written and you too can become and expert by learning. Visit Steve's Info Library http://www.hammernutrition.com/knowledge/essential-knowledge/

If you are limited on time, learn the Essentials of Fueling http://www.hammernutrition.com/knowledge/essentials-to-getting-started-with-hammer-nutrition.14947.html?sect=essential-knowledge-section by spending some time reading up. Because Hammer does NOT use simple sugars in their products, you can stave off the late mile crash! We offer Hammer Products at all Saturday Runs for you as part of the Be Change family ( http://www.bechange.cc ).

To ice bath or not to ice bath?
Although most of us don’t like a cold shower, an ice bath right after an intense running session can actually do wonders for your body. It’s a fact that right after an intense activity, like a long run or a set of short sprints, your muscles experience microtrauma. These are small tears in the muscle fibers, which are perfectly normal for runners. You’re probably feeling some of it when your muscles hurt after an exhausting run, but you won’t feel every tear since they are, as the name implies, micro.

Because of the very low temperature, ice bath also becomes a great treatment for muscle soreness, strain, and inflammation. It also prevents the breakdown of muscle tissues. The cold water will stimulate muscle cells to start repairing the muscle tears.

As you immerse yourself in the ice bath, you’ll get relief from your sore muscles, let’s say your calves. The good thing about the ice bath is that your other leg muscles are also being treated in the process, like your hamstring, gluteus, and quadriceps. Thus, it gives your body optimal conditions for recovery.
Things to remember
Don’t stay too long in the tub: Ten minutes should be more than enough time to stay in the tub. Stay for more than twenty and you’ll risk suffering from cold-induced muscle damage.

Your first few sessions will be the hardest

It would be a great idea if you would have something to keep you warm by your side, perhaps a cup of hot chocolate or tea. You might also want to find something to do while under ice bath therapy. You could bring a running book or a magazine with you.

Take a warm bath or shower around 30 minutes to an hour later

Muscles, along with the tissues, have a tendency to become stiff and tense in extreme cold.

There are times when you might want to jump out of the tub because you can’t handle the cold

I would suggest that you try your best to handle it. Keep yourself motivated by keeping in mind that this therapy will help your muscles recover, thus, possibly allowing you to have a better performance in your next run. Extremely cold ice baths, colder than the advised temperature, could result to fainting

It’s always best to check the temperature from time to time. It’s also better if you let someone know that you’re in the tub with ice. Do this for safety reasons.

Now, you’re quite ready to take an ice bath. The therapy will surely help you reach your athletic goals, whatever they may be. Famous athletes will tell you that ice bath therapy works great. They believe that ice bath therapy gives them speedy recovery, and at the same time, helps in preventing injuries.

www.runaddicts.net

Are the long runs starting to make you feel a little achy? Be Change Runner & Certified Massage Therapist Coleman Phillips is offering an amazing deal for our runners. $50 for a one hour massage and $25 of it goes to Be Change and even better, he comes directly to you! No need to leave your home! You can meet Coleman most Saturday's at the team run or contact him directly at (706) 766-0298 or me@colemanphillips.com

MARATHON

Training plan for WEEK 6 | September 4th - September 10th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 5 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 7 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay

Training plan for WEEK 6 | September 4th - September 10th

Sunday: REST DAY

Monday: 4 mile run

Tuesday: 3 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 45 minute run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Week 5:Dying of Thirst... Literally!

2011-10-24T08:57:00.001-07:00

Greetings Be Change Runners!

Drum roll please... DOUBLE DIGITS!! Yes, this week marks our first double digit run! Longer runs equal new things to think about. Most importantly, HYDRATION!
_____________________________________
DYING OF THIRST...Hydrate Correctly!

By Jason Harper

As you exert effort, your body needs to keep itself and cool. Even during colder weather, the body seats and uses liquid to keep blood moving. Dehydration is a major deterrent to successful running. In fact, as your body lacks hydration, its performance ability diminishes greatly. To keep it simple, you must stay hydrated!

On runs less than 60 minutes in cooler weather, you are usually safe. In hotter weather, any activity beyond 30 minutes we must be intentional about hydration. I have personally paced and crewed people who became dehydrated to the point that they had lost 9% of their body weight. In September of last year, while running the Rio Del Lago 100, I was pulled from the course at mile 44 for Renal Failure in the kidneys. The reason....dehydration.

We challenge our runners, joggers, and walkers to consume 22-24 oz of water per hour of exertion. During July runs, this amount can double. Don't mess around. Pick up a sports bottle and strap and bring it to every run.

Next week, I will build on this by adding fuel to your water. For, now, good old water should do the trick.
_______________________________________

Put a face to your cause. Want to meet some of the kids that you are running for? We have an awesome opportunity for you to not only meet, but to hang out with some of the BE Change kids and their families. Meeting these amazing kids will inspire you to move mountains to change their situation. Last year at mile 23, when I did not want to take another step, I thought of the kids of Oak Park and knew that moving forward was my only option. You see, as runners we will challenge ourselves to 26.2 miles of running and in exchange, we will help ease the challenges that these kids face daily.

Oak Ridge Elementary Back to School BBQ: We need 10 Be Change volunteers for our Back to School BBQ at Oak Ridge Elementary. Please reply to this email if you are able to volunteer and be sure to wear your Be Change shirt. Not able to stay for the whole BBQ? No problem, you can still stop by and meet the kids. The BBQ is for all of the families that attend Oak Ridge Elementary.
WHERE:

Oak Ridge Elementary

4501 Martin Luther King Jr Bl

Sacramento, CA 95820-2799
WHEN:

Saturday, September 3, 2011

11 AM - 1 PM

Need a couple of volunteers to come at 9:30

Fundraising: Get the word out. Let people know that you are running a marathon, half marathon or a relay on behalf of an inner-city child.
For printable fundraising tools visit: www.bechange.cc

To set up your own fundraising web page, visit: http://grouprev.com/equalstart

If you are interested in having a fundraising page but need a little help, let us know and we would be happy to help you get it up and running. Do you have checks to turn in? Please mail or drop off to:

Sherene Gruver

c/o Be Change, CCC

9470 Micron Ave

Sacramento, CA 95827
LONG RUNS: If you want to do your long runs with other Be Change runners but Saturdays do not work for you, let me know. I have a runner that is looking for Sunday runners.

RELAY: If you are looking to join a relay team or need runners for your team, head out to the Saturday run and get connected. Let run leader know at the beginning of the run that you wish to be part of a relay team and we can try and sync you with other runners.

AIDS Run/Walk: We have a great opportunity for you if you are looking for a small race to compete in before the CIM. The race is only 5k but is an official champion timed chipped run/walk. The fee is $25.00 per person. This fee will include a t-shirt with the race on it as well as Be Change on the back of it. Your support will provide HIV prevention, education, testing, counseling, medical care & support. Join us in walking or running for this important cause. www.sacvalleyaidsrunwalk.org

Training plan for WEEK 5 | August 28th - September 1st

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 5 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 10 mile run Oak Ridge Elementary Back to School BBQ

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

So proud and so thankful for you all! Keep up the good work!!

Week 4 | Watch Your Step!

2011-10-24T08:56:00.002-07:00

Greetings Be Change Runners!

Wow! Week four already… time flies when you are having fun! First off, we would like to tell you how proud of you we are! It takes commitment and hard work to train for a run and we applaud you!

Congratulations to Be Change runners Erika Small and Kyle Roberts for KILLING the Iron Express 50 Mile Endurance Run. It was their first 50 mile run and they did amazing! It is astonishing what you can accomplish when you ‘Run for a Reason.’
Watch your step! Foot Strike & Cadence

By Jason Harper
Last week we spoke of breathing while running. It is essential to control your breathing. This week, let’s add foot strike and cadence to the things to consider.
Foot strike is the way your foot strikes the ground. This varies runner to runner. Regardless of where your foot strikes, we must be conscience of how hard our foot strikes the ground. We need not gallop but a stride with less impact. When asked how high to I lift my feet, I respond, "high enough, only to clear the earth." Any more is wasted energy and a way to potentially introduce a stress fracture.

With a lower stride, add to it a shorter stride. Try shortening your stride by 1/3 on your next run. Yet to maintain speed, you will need to take more steps per mile. In the long run, this will actually preserve your strength. More strides is easier than harder landing strides. The amount of strides per minute is called CADENCE.

"In order to maintain pace, increase your cadence."

A good cadence is counting the number of left foot strikes per minute. Try for 80-90 left foot strikes per minute.

______________________
Now that you are in week 4, there a few things to take care of besides running. Have you set up your fundraising page yet? If not, be sure to do so ASAP. Family and friends have probably asked about or at least noticed what you are doing. Be sure to share with them that you are running for a reason, the children of Oak Park. GET THE WORD OUT! We have set up a master fundraising page that you can build yours off of. Super simple!

http://grouprev.com/equalstart
Registration:

Be sure you have signed up to be a Be Change runner: https://equalstart.webconnex.com/Runforareason2011
Don’t forget to sign up to run the California International Marathon: http://www.runcim.org/page/show/282989-registration-information

Want to get in a practice race prior to CIM?

We have a great opportunity for you if you are looking for a small race to compete in before the CIM. Our Be Change team has got involved in the past with the Sacramento Valley AIDS Run/Walk. The race day is Sunday, September 18th at the West steps of the Capitol. We have an amazing partnership with CARES. CARES stands for Center For Aids Research, Education & Services. It is an organization that we strongly support and believe in what they stand for. Please check out their website for more information about who they are http://www.caresclinic.org/

The race is only 5k but is an official champion timed chipped run/walk. The fee is $25.00 per person. This fee will include a t-shirt with the race on it as well as Be Change on the back of it. Your support will provide HIV prevention, education, testing, counseling, medical care & support. Join us in walking or running for this important cause. We would love to have as many of you as we can participate! Please click on the link below to register. You must register by September 1st.

https://ccc.webconnex.com/aidsrun

Training plan for WEEK 4: August 21st- August 27th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 4 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 9 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work!

~The Be Change Team

Week 3 | Derailment Does Not Mean Failure

2011-10-24T08:56:00.001-07:00

Greetings Be Change Runners!

As we enter week 3 a few questions/concerns have come our way. Let's address them!

BREATHING REVIEW:

Runners, as we talked on Saturday, we instructed you all to run at a pace that you can control your breathing. We do not want to run so fast or so hard that our breathing controls us. So to help you, think rhythm and cadence. Think patterns of breathing. A rhythm in your breathing could mean that you choose to breathe in on your right foot and breathe out on your left foot. If that is too much oxygen, experiment with every other stride. Remember, running is an "inhale through your nose, exhale through your mouth exchange."

"Whether you believe you can or believe you can't, you're probably right."

-Henry Ford

Derailment does not equal failure. Let me say that again... Derailment does NOT equal failure. So you started out your first week and got all your runs in, motivated and ready to go the distance and then BAM! Week two, life got in the way and you missed a run or maybe even two. First off, do not beat yourself up and do not get discouraged. Lace up your shoes and get back on schedule. Life is busy and we know this but what we also know is that if you want this, you CAN make the time. Whether you have to get out of bed an hour earlier or set the DVR to record your favorite show, make the time! You can do this!

"If you want to become a runner, start now. Don't spend the rest of your life wondering if you can do it."

-Priscilla Welch

Is it too late to start training? NO! Get started today! You CAN do this. Don't waste another day wondering if you should or if you can. The answer to both of those is YES! Jump right into the training, even if you cannot run your miles and need to walk. No problem, just get the miles in!

Exciting offer for our Be Change runners! Be Change runner and massage therapist Coleman Phillips is offering all Be Change runners a 1 hour massage for only $50! AND he comes to you! Yep, that's right, you don't have to even leave the house and even better, $25.00 of each massage goes back to Be Change!! Give him a call today! (706) 766-0298

Saturday run: Jason and the Be Change Crew will be tackling a 50 mile Endurance run starting tonight at 10:00pm and running through the night. Be Change veterans David Bry and Ted Burdine will be leading tomorrow's run.

Training plan for WEEK 3: August 14th - 20th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 4 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 5 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Have a great week 3! So proud of you all!!

Week 2 | Post Run Recipe

2011-10-24T08:55:00.001-07:00

Greetings Be Change Runners!

Congratulations on completing your first week of marathon training! So proud of you all!

Training plan for WEEK 2: August 7th - 13th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 4 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 7 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Throughout the week, get your miles done! It will matter and it will show on Saturday who is not finishing the work miles.

Questions about metabolism? Great nutrition facts on boosting your energy level. Check out this great article!

http://www.livestrong.com/article/104922-boost-metabolism/#ixzz1Tutl3AfS

POST RUN RECIPE:

The Athlete's Palate: Rocco DiSpirito

This contributing chef enjoys a Mexican-American classic (delicious hot or cold) as a post-run lunch. By Rocco DiSpirito
DiSpirito lightened this soup by using low-fat chicken broth and skinless chicken breast and omitting sour cream and cheese. The heat in chiles comes from capsaicin, an antioxidant that improves digestion and reduces heart-disease risk.
1 1/2 corn tortillas

2/3 cup low-fat, low-sodium chicken broth

1 cup canned, diced fire-roasted tomatoes

2 chipotle chiles in adobo sauce, chopped fine

2/3 cup store-bought hot fresh salsa

1/2 cup fresh or frozen corn kernels

1 cup cooked skinless chicken breast

Salt and freshly ground black pepper

1/3 ripe Hass avocado, sliced

1/3 cup chopped fresh cilantro
Preheat the oven to 375° F. Line a baking sheet with parchment paper.

Cut the tortillas into 1/4-inch-wide strips. Place in a single layer on the baking sheet; bake until golden and crisp, about nine minutes.

Combine the chicken broth, tomatoes, chiles, salsa, and corn in a medium saucepan. Bring to a boil over high heat. Turn the heat to medium-low and simmer for eight minutes.
Shred the chicken and stir into the soup. Season with salt and pepper.

Chill in the refrigerator if serving cold. Ladle the soup into four bowls. Top each with avocado slices, cilantro, and tortilla strips. Serves four.

CALORIES PER SERVING: 142

CARBS: 20 G

FIBER: 3 G

PROTEIN: 12 G

FAT: 3 G

Week 1 | It's GO TIME!

2011-10-24T08:54:00.000-07:00

Greetings Be Change Runners!

It's GO TIME!!

We are so excited that have joined us for this 18 week journey. On Sunday, December 4th you will cross the finish line victorious on behalf of a child in need.

A couple of housekeeping issues that need to be taken care of as we more forward:

If you have not yet done so, please register as a Be Change runner at: https://equalstart.webconnex.com/Runforareason2011 We would like to get all Be Change Runners registered by August 1st so that we can get shirts ordered.

Please also remember to register to run CIM at: http://www.runcim.org/ It will sell out, do not put this off! Be sure to note that you are a Be Change Runner when registering for CIM.

Each SUNDAY you will get an email that:
* lists the miles for the week and what the Saturday run will look like.

* has nutritional tips and/or links.

* a reminder of where we are meeting.
Feel free to forward these emails to your friends!!!

*This email will serve as your Sunday email for this week*

Training plan for your first week: July 31st - August 6th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 3 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 6 mile run
Throughout the week, get your miles done! It will matter and it will show on Saturday who is not finishing the work miles.

Please see your 2011 Be Change | Run Expo packet for cardio/core work. *If you do not have this packet, please reply to this email and I will email to you asap.

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

REGISTER FOR BE CHANGE: https://equalstart.webconnex.com/Runforareason2011

REGISTER FOR THE California International Marathon: http://www.runcim.org/page/show/282989-registration-information

Get involved, don't get left out. It will sell out!

Our Greatest Fear

2011-09-19T16:45:00.001-07:00

Having Some Fun With Great Athletes

2011-09-19T12:21:00.000-07:00

So far this year, we have had some incredible times at games around the region. Whether watching or speaking to teams, I love this time of year.

I Have a New Hero: Bear River Coach Scott Savoie

2011-09-07T18:16:00.000-07:00

This weekend while serving as the emcee for Battle at the Capital, Character Combine was privileged to award a Player of the Game Character award to a member of each team. The player was selected by their coach as one who exemplified character on and off the field, who led with purpose and who had the ability to compete with 100% effort.

Bear River High School Head Football Coach Scott Savoie became a new person on my hero list of coaches who “get it.”

I approached and explained the nomination process. The idea was to observe the game and then make the selection. Instead, Coach Savoie filled it out and handed it back to me.

Done.

But the game had not been played yet. That’s the look my face expressed.

He answered.

“Character is not only showcased in a game. Character is something this player showed in every practice and moment leading up to the game. I don’t need to see the game to determine who this player will be for us.”

Wow. Stunned. Challenged.

Coach Savoie modeled and spoke what I had never heard said. I watched that player all game long. Coach was right. He chose the right player.

Do you know of a player like this. Better, do you know of a coach like this? I want to know them. Email us your story!

JASONH@Charactercombine.com

Coach Savoie- thank you for leading me well that day and representing so strong at Battle at the Capital.

The CIM Training Has Started

2011-08-05T03:33:00.000-07:00

Sitting here in the August heat, its hard to wrap my mind around running in the rain or in the cold December weather. Less than 18 weeks away, December 4, thousands will toe the start line of the California International Marathon. Hundreds, we hope, will be doing so on behalf of Be Change.

Last December, Ray Sanchez, Brian Recore, Carl Costas, Eddie Ballisty, and myself had fun with the CIM. We opted weeks prior to run to the starting line from the finish line by the time the race started. Then as the gun sounded, run the official. Total run 52.4 miles, all to bring awareness to the children who live in Sacramento who are needing, wanting, and ready to a better tomorrow.

Surrounded by great teachers, many led by incredible parents, and loved by all, these kids just want to get the most out of life. We try to help make that happen. Whether it is seeing a dentist, going to the doctor, having a winter jacket, or owning a 'new' pair of shoes, simple gestures of compassion can change the world.

We never thought running 52 would be so enticing.

Our good friend @willframpton at KXTV 10 covered the story.

Copy this address into your browser:
http://www.news10.net/video/default.aspx?bctid=699836455001

JHARP JUMPS OUT OF A PERFECT PLANE

2011-07-23T19:11:00.000-07:00

I had a great time jumping with the US ARMY GOLDEN KNIGHTS.

Here is the video:

Love it. Live it.

Here Kitty Kitty

2011-07-18T14:51:00.000-07:00

I am not a huge cat person. But I am a people person. When I learned of one of our family friends desire to place some kittens, I paused. I thought, how can I help? Blast an email out and point people to see the kitty's here.

Maybe you have been promising a kitten to one of your kids for some time. If you are in the Sac Town area its easy.

MEET THE KITTYS
This is Bella. She is estimated to be 2 years old. Bella was abandoned when her family moved out of their duplex in Sacramento. She was brought into the Happy Tails organization back in January very pregnant. She had her kittens in her foster home and is now looking for her forever home. Bella is a kitten at heart. She loves to be petted and loved on. She will play with her cat toys and especially loves her cat tunnel. Bella is fully vetted. She has been spayed, micro-chipped, FELV tested negative, and is current on all vaccinations.

This is Swiss. He was born in his foster home on 4/2/2011. He is a sweet kitty boy who will be a great addition to your family. He has been raised around kids and dogs. He is fully vetted. Swiss has been neutered, FELV tested negative, microchipped and is current on all vaccinations. Please contact Kelly if you are interested in giving Swiss his forever home.

This is Gouda. She is a funny little girl. She is very playful and loving. A little shy at first, but has come out of her shell. Gouda was born in her foster home on 4/2/2011 and has been raised with young kids and other kitty friends. Gouda is fully vetted. She has been spayed, FELV tested negative, microchipped, and is current on all vaccinations.

A means of spreading the word to those that are interested. If you are interested. Find me on facebook.com/bechange and send a message. I'll direct you from there on how easy it will be.

Peace.

JAS

Fox 40 News Interview of Sgt Jarus Perez

2011-06-22T20:46:00.000-07:00

Here is the video of our journey.

Best Quote

“On the battlefield, I had access to some of the best doctors in the world. They saved my life. Now home, it was shown to me there are kids in Sacramento who may have never been to a doctor. I have a doctor in Kabul, but they don’t have one in California? That has got to change.”

-Sgt Jerus Perez, US ARMY
Purple Heart Recipient, 2010

Lifetime Friend Makes Lifetime Impact

2011-06-21T11:51:00.000-07:00

Honored that Jarus Perez, a life-long friend, has been running with me. He decided to run for a reason.

SGT JARUS PEREZ
PURPLE HEART RECIPIENT
BE CHANGE RUNNER

RUNNING 50 AFTER 5 WEEKS OF TRAINING

SAC BEE COVERS THE STORY

Day 171: Speed Up the Metabolism

2011-06-21T08:40:00.000-07:00

Ever wonder why you can eat right and still feel unhealthy. Check you metabolism.

Here are some key ways to speed it up.

Ten Most Unhealthiest Fast Foods

2011-06-18T18:27:00.000-07:00

Because I am committed to living life to the fullest, at times I choose to eat healthy. Other times, I fail and am consumed by the easy access to fast food.

Have you ever wondered what are the ten most unhealthiest fast food meals?

See if your favorites made the list.

Build Your Base with Be Change for Fall Marathon

2011-06-08T16:15:00.000-07:00

Be Change Runners,

Are you ready to RUN FOR A REASON? Marathon training starts on August 1st so it is time to start logging in some miles if you have not done so already.

A few things to get started...

Please go to www.bechange.cc to register as a Be Change Runner. It is only $12 which gives you access to the Be Change training schedule, trainers with a wealth of marathon/ultra marathon experience, a personal fundraising page and a Be Change Dri Fit shirt.

We have set up a new Facebook fan page! If you are on Facebook, be sure to LIKE our new page to stay up to date will all things that are Be Change.

Even if you are friends with our old page, it will be necessary to LIKE the fan page. We will be closing down the old page at the end of the year.

DO IT TODAY!

If you have already signed up to be a Be Change runner, post that on the Facebook fan page, if you are out and about sporting your Be Change shirt or have photos of you in a race wearing it, be sure to post it!!

We want to hear from you!

Lastly, be sure to register to run CIM.
Changing lives one step at a time!

BE THERE. BE A PART. BE CHANGE.

Sherene Gruver
Program Director
www.bechange.cc

Not A Runner? Think Again.

2011-06-02T08:14:00.000-07:00

This is the type of story that drives me. Sherene Gruver.
Last summer, Thursdays started early. I met her and her friends at 4:30 AM for interval training. We ran repeats to help strengthen her cardio.

In December, she ran the CIM and finished.

Read of her amazing story.

Day 143: Taboo Tuesday: Crying

2011-05-24T05:43:00.000-07:00

Crying.

Do you remember the scene in A League of Their Own where Tom Hanks paces in the dugout trying to console a crying baseball player?

“There is no crying in baseball”

At times, I have wanted to say the same thing while running. Deep with emotion, there are times where some runners have wanted to cry. I am not talking about crossing the finish line and crying with the emotion of a completed race. There are a few occasions where in the middle of a tough run, emotion bubbles.

Maybe it’s when you are fighting a running cut off time? Maybe it is when you are cramping and your shins are throbbing, yet you have realized you still have another 50k (or 5k) to go.

Maybe there is no identifiable reason…you just want to cry.

Often running peels the calloused veneer off our hearts and digs deep into the emotional vat. As we are running, we are stripped of our names, associations, and identities. The truest version of who we are in that moment emerges. We feel vulnerable, exposed, or even abandoned. In those moments, embrace who you are and keep moving forward and know that ‘this to shall pass.’

Pressing Through the Tears
1. Don’t Stop.
To stop to embrace your tears will only cause more to go. Continuing to move forward expends energy which help divert the emotion from the tears.

2. Turn the Music Off.
Music enhances every emotion. Sometimes the tears keep flowing because Journey is playing on the ipod. Eliminate the music and get down to the core of the crying. Embrace the fullness of it.

3. Identify the Root.
Look around and identify the conditions you are in. Maybe its rain and you feel exposed and vulnerable which is mirroring your soul. Maybe they are breaking down the finish line and you feel abandoned. Maybe people are passing you and this causes you to feel weak.

It is in these emotion that we are all stripped of image management and we earn a PHD in Mental Sharpness. Understand, rarely are these race emotions real. You are not weak, you are strong. You are competing only against yourself. Know one is looking down on you for your placement in the race. In fact most on lookers or even those passing you are celebrating your courage to toe the starting line. Keep moving forward.

Racing against yourself will give you the greatest competition of your life. Don’t back down. Peel away the insecurities and let the best version of you emerge.

Sometimes, forward is fast.

JAS

Day 135: Hero Up

2011-05-16T05:25:00.000-07:00

In today's culture its hard to find a hero. I find myself more drawn to the story of common people doing uncommon things. At races, I find myself more drawn the plodder who presses through and finishes last than the Super Elite who finishes first without breaking a sweat. This weekend four heroes emerged in my life. Ive known each of them for some time, but occasionally you get a deeper look and become even more amazed by who they are.

HEROES

Meredith Maher and Hayley Padua Dean
These two will change the world. Last year I met them while speaking at Oak Ridge High School. They organized a prom that help fund the Be Change initiatives in Oak Park. But this last week, they both were host dates at the Evening of Dreams prom. Together, on each side they escorted a young man to the prom and assured that on this night, he was King of the World. I want my daughter to grow and mirror the heart of these two world changers.

Nick O'Sullivan
He crushes people on the football field. He just runs over the opponent. As Del Oro superstar, I met Nick last year speaking at the Del Oro Eagles Thursday night team dinners. On Friday nights, I cheered as he dominated. But this past weekend along side of Hayley and Meredith and 150 other student athletes and leaders, Nick dominated again. On this night, with kindness and humility. Nick hosted as well, and offered a shoulders that we placed huge expectations on. And he delivered. He always does.

Malcolm Kennedy
MK is a fireman. His life is given to saving lives. When he heard that one young ladies dream was to go to prom with a fireman, Malcolm got permission to where his fire fighting attire and escort a young lady down the Yellow Brick Road and into her Enchanted Forest. As he pushed her wheel chair down the aisle, the crowd cheered and I cried.

Today, be a hero to someone.

Day 132: Saint Snowflake

2011-05-13T20:12:00.003-07:00

It has been a tough two weeks. Since Character Combine, the team has been maintaining full throttle as we head feet first into Evening of Dreams. Michelle Purcell and team have pulled off a series of miracles to make the evening incredible.

Tomorrow night, nearly 700 people will gather in Capital Christian High School's Performing Arts Building. Special Needs Students will hit the red carpet (or since we are doing a Wizard of Oz theme a Yellow Brick Road) and lock arms with their date. The 150+ dates are made up of couragous student athletes who set the standard for leadership. These athletes from across the city are excited to Be the Change!

Two hundred volunteers, nearly 100 VIP Community Leaders and close to two hundred parents of the guest round out the evening.

Its said that in order to become a Saint, you have to complete three miracles. Michelle, Abbie, Travis, and Sherene, you are all Saints.

Michelle, you are Saint Snowflake.

Peace.

JAS

Day 132: Saint Snowflake

2011-05-13T20:12:00.001-07:00

Day 114: The Heat Is On: Greg Bomhoff

2011-04-28T08:21:00.000-07:00

In the summer of 2009, I remember vividly the moment I read an email from an Ultrarunner named Greg Bomhoff. In the midst of planning a 24 hour run for his children's school, we met for coffee and have enjoyed a friendship since. From unplanned run-ins on a trail, racing in the same race (Rio Del Lago) or even pacing friends in the same run (AR50), to venturing in the torturous world of Hot Yoga, Greg and I share a passion to run for great causes.

Today, the Sac Bee ran a great article about Greg's newest venture, Badwater 135. Just over a year ago, Greg finished his 24 hour run on a 1/4 mile oval track, knocking down 127.75 miles. Days later, we honored him at Character Combine with the Spirit of the Sherpa Award. Walking off the stage, I thought I saw a glimmer in his eye of what was to come. It was Badwater. Badwater is a beast. Greg will join the likes of other running greats and feel the 150+ heat rise from the pavement. I have yet to qualify, but as a pacer for Ray Sanchez the last two years, I have ran nearly every portion of the Badwater Route... It is brutally beautiful.

Badwater keeps runners awake at night. The challenge and chase fades to an absolute committement to win. Its the best form of insomnia as you strategize and dream of ways to tangle and tussel with the desert road. For me, I say someday. For my friends like Ray, Brian, Connie,and Greg, I say, NOW! Go get yourself some!

Congratulations. Continue to Run it Forward and know the best is yet to come.

I Dont Want To Write Today

2011-04-27T05:39:00.000-07:00

Somedays writing is like splitting oak wood with a sledge hammer. Other days its like cutting butter red-hot knife.

Today, my hand grips the sledge hammer.

Running. Somedays its effortless. My mind is better on double-days when I run at night too. But my body and mind yield to the pain of purposed running the following AM. In those moments, to make the run seem effortless, I escape with each step. It makes the miles pass faster.

In my mind, I am running near water. A river, a lake, or I can view the ocean from atop Diamond Head in Hawaii.

In my ears, I am listening to a playlist field with the soundtrack of my life.
In my eyes, I see hope for the best that is ahead.
In my heart, I am chasing rainbows.

Peace,
jas

PHOTOS
* The view from atop Diamond Head
* The view of my AM runs

Day 111: Do It Anyway

2011-04-25T05:10:00.000-07:00

If you are a Nor Cal Runner, you awakened to rain...again. There is something soothing and stressing about the rain.

Soothing. The clatter of drips hitting the roof awakened me and made me want to go back to sleep. The rhythm gives sync.

Stressful. The thought of getting out of bad, amidst tapering for this weekend's race cause a dull stress. Without unction, I want to skip the run. Finding the mojo to get going is stressful.

I know its the day after Easter and you may still be lounging. Run anyway.
I know its raining. Run anyway.
I know its still dark. Run anyway.

Do it. Do it anyway.

Its day 111. Something about the ones is just enough to move. Look ahead. I am looking forward to this November and 11/11/11. That day is our Rim to Rim to Rim | R3 Run in the Grand Canyon is a beast of 52 Miles from the South Rim to the basin river to the North Rim and then back to the South Rim.

Ramp it up. Make that day the longest and fastest you have ever gone.

Pick a DMB Song. Grab U2's Where the Streets Have No Name and then run. Those streets await. Whether its 9 minutes or 9 miles or 13 miles and a near-half marathon...today RUN.

Peace.
JAS

Day 109: Climb the Wall

2011-04-23T06:58:00.001-07:00

If you are approaching your first marathon, the anticipation of The Wall near mile 20 can be anticipated "as worse" than it is. In some cases, it can be brutal. Most often, it can be avoided all together.

By Gale Bernhardt
For Active.com

During a marathon, everyone experiences highs and lows. Knowing this helps alleviate stress during the race. When you hit a rough patch, stay focused and try to be a problem solver. Whatever is bothering you at that time, brainstorm possible solutions for the problem. Then, pick the best to keep you going.

Follow these nine tips to avoid or break through the wall, so you can finish your race at your ideal time.

1.Pace yourself.
One strategy for doing this is begin the first quarter of the event slightly slower than the average pace you hope to achieve -- each remaining quarter faster than the preceding one. This keeps you from burning out too fast. This "negative-split" strategy has produced numerous world and personal records.
JHARP NOTE: Start slow, then slow down. Easier said than done.

2.Try not to be so hard on yourself.
During the race, ask yourself, "Am I doing the best I can at this moment?" Your answer should be "yes." You will have no apologies to make to anyone.

3.Break the race into small pieces.
Near the end of the event, when it gets difficult and your legs no longer feel fresh, make small goals for yourself. Can you run for five more minutes? Can you run to a land mark within your vision?
JHARP NOTE: This is what we call Micro-Goals.

4.Carry a small tube of lip balm with sunscreen.
You can, of course, use the balm on your lips to prevent chapping and sunburn, but it has a second purpose. If you feel hot spots forming on your feet, use the lip balm to reduce friction and prevent blisters. With your finger, remove a small piece of lip balm and apply it generously to the hot spot and surrounding area. Stopping to take care of a potential problem like this can save you time in the long haul.

5.Positive self-talk makes a significant influence on event performance.
Develop at least one positive mantra to use during the race. Some suggestions include:

"I'm fit, I'm good, I'm fast."
"Every day, in every way, I'm better, stronger, happier."
"I'm healthy, I'm happy, I'm light on my feet."

Mantras can be performance-oriented or feeling-oriented. When you find your mind wandering into the land of negative self-talk, use one of your mantras to change your mindset.

6.H2O. To successfully complete a marathon at the highest pace possible, it's critical to hydrate and fuel at a steady pace.
When using aids stations two miles apart, consume 50 to 100 calories of energy drink and four to eight ounces of fluid at each aid station.
If the race-supplied energy drink doesn't suit you, carry your own drink and drink mix or gels. It's not as convenient as using the race-supplied drink, but it's better than an upset stomach.

Note: If you consume an entire gel, you need approximately 16 ounces of water to dilute the gel so your body can easily absorb the solution.

7.Stay flexible.
If race day weather is hot, windy or cold, adjust your pace goals accordingly. Also, adjust your fueling and hydration plan to accommodate the conditions.

8.The wall. Even if you hit the wall -- and have a gorilla climb on your back -- you can still recover and successfully finish the marathon.
Slow your pace or do a combination of walking and running.

9.Get your energy.
If you skimped on calories and fluids before hitting the wall, walk through one or more aid stations and refuel and hydrate. Energy drinks contain calories and electrolytes that help you feel better. If you know you are a heavy sweater and need additional electrolytes, sodium in particular, carry a small baggie with electrolyte tablets with you. You'll know if you need to do this based on your long training runs.
Hitting the wall in a race is tough, but follow these tips and you'll find a way to push through it, if not avoid it all together.

Gale Bernhardt was the 2003 USA Triathlon Pan American Games and 2004 USA Triathlon Olympic coach for both the men's and women's teams. Her first Olympic experience was as a personal cycling coach at the 2000 Sydney Olympic Games. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow training plans. For more information, go to Gale Bernhardt's Training Plans page. Let Gale and Active Trainer help you succeed.

Day 106: Snacks You Must Eat

2011-04-20T06:02:00.000-07:00

On the hustle this AM. Yet, wanted to pop this out to you. Are you ever hungry and cant get that crave for a horrible snack out of your mind? Me too.

Here is a great article to assist your data bank the greatest (and healthiest) snacks for the runner, jogger, or walker.

SNACKS YOU MUST EAT

Big Weekend of running before The Taper to Mt Diable 60K
Thursday 16
Friday 20
Saturday 8
Sunday TAPER

Much hope. Much love.
JAS

Day 100: Devil Mountain

2011-04-14T08:08:00.000-07:00

A brief update. I am on a journey to run everyday in 2011. By early February, I missed my first day. Yet, over the course of the first 100 days, I have missed a total of 8 days. 92/100. If it were a math test, I'd still get an A.

"A daily run must consist of at least 2 miles."

So making a run on the driveway for 2 minutes doesn't work. For the most part, I have enjoyed it. I am not allowing any pressure to run effect me...yet. On one occasion I was driving home from the airport. I had traveled all day and had yet to run. I hustled a run in street clothes that bled over the midnight hour. The fun of it was that I made sure to complete 2 miles after midnight so it counted! (I still ran that afternoon.)

Effects
I have remained injury free until lately, where I have had a little tenderness. However, I finished the Asics vs Nike Vomemro challenge and have gone back to Nike. The tender is residing slower that usual but its having to do it while creeping a slow two miles.

Endurance
I have enjoyed running tired. My legs are fatigues averaging 6+miles a day. Each AM, it takes a bit to loosen up. Once I get going, I feel great. Learning how to run tired is a mental battle much more than than a physical battle.

Ahead
I am looking forward to Devil Mountain. The Mt. Diablo 60K is on May 1 and brings with it 10,900 feet of elevation. Its truly a beast. Both Jimmy Dean Freeman and Ray Sanchez have smiled and said, "you enjoy that one." I will.

On June 5, I'll run the San Diego Rock n Roll Marathon. July 11-12, the Be Change Team will be crewing and pacing at Badwater. Lots of heat. Lots of hills. Lots of miles.

I love looking ahead. Maybe you have been considering 'movement.' Today, if you are at the beginning stage, get a pedometer at Walmart for $5. Put it on and today, try to get 3000 steps in. Tomorrow, 5000. Set a goal to have your first 10,000 step day by this time next week.

You can.
You will.
You are.

Much hope.

JAS

PICTURE: Far off in the distance, Devil Mountain rises from the valley floor. Mt. Diablo

Day 99: A Quick Spin to Get Unstuck

2011-04-13T05:23:00.000-07:00

Last night I got home from my son's baseball game. Got the kids doing homework and trying to get some emails sent. It was alot of details flying at once.

Do you ever get Acute Stress Syndrome? I have know idea if that is a real issue, but it sounds real. For me, its a case of getting flustered fast. Realizing it was happening, I asked for a few moments to resync and get balanced. Going to Hot Yoga for 90 min was not feasible.

I slipped into the room where the newly acquired treadmill (thank you Chris and Yvonne) is and get it humming. With U2's Live @ Slane Castle, I start to run.

Doors open, music blaring, heart racing. I run.

Within 30 minutes and just under 4 miles, I felt calmed.

Run. Jog. Walk. Move.

Do you realize within you, a best version resides. Sometimes the version of you gets buried by details, circumstances, pain, problems, etc. The reality is takes movement to clear the madness.

The worst thing I could have done is become stagnent and stale. Stuck. When I don't keep moving forward I get stuck in a moment that I can't get out of and surrounded by all that I can't leave behind.

"You got to stand up straight, carry your own weight..."

Waiting won't work. Later will not be better.

Do it now.

JAS

Day 98: Taboo Tuesday: Voices

2011-04-12T05:33:00.000-07:00

Each of us will face the inevitable voices that bark at us while running. Its a taboo topic to ask your running buddy, "What are 'they' saying to you?" They may want to have you evaluated. Regardless, if you have ran for any time, "negative-self talk" has crippled your forward motion.

Here are the three most frequent messages rattling around my head when running.

1) "You are not strong enough to finish this distance." Solution: Shorten the distance to a single step and respond, "I am able to finish this distance."

2) "You are not running fast enough and 'those' people will think you are weak."Solution: I have chosen to compete against myself. Rarely can I ever identify who 'those' people are. In fact, 99.9% of those observing are proud of your progress and are cheering you on. (Maybe someday I'll talk about the .1% who are not pulling for you.)

3) "That pain is going to cause a life long injury."Solution: Running is an ongoing dance with comfort and discomfort. There is a big gap between percieved pain and phantom pain. Pain needs to be seperated from injury. Running for 30 minutes, 3 hours or 30 hours can cause discomfort or pain. But it may not be injury. It may be your mind trying to throw a mutiny on you. Press on and see if it subsides. If it is there for more than a couple runs, get it checked out.

Around each of our necks is a keyboard. Those who we allow to get close enough to us will have the ability to type messages (verbal and non-verbal) into our mind's hard drive. Surround yourself with people who build you and value your effort.

RUN (no pun intended) FAR FROM THOSE WHO TEAR YOU DOWN.

Peace,
jas

Day 92: Listen to Music?

2011-04-06T05:10:00.000-07:00

On Day 92, I am reflective over the last 3 months of running nearly everyday. I say nearly because there have been a handful of days, under 10, that I have for one reason or another gotten in a minimum of 2 miles. Usually, it was due to long travel, schedule, or just sheer "I aint running today" attitude.

Each morning I find myself frantically looking for my ipod and headphones. Music is imperative. For some, very few, music is not part of their regiment. But for me, its a must. Listening to music is therapy. Listening to music is strategic and motivational. At times it can also be a crutch.

Do you listen to music while you run?

Consider these thoughts.

1. "Its Therapy"
I choose music that untangles my mind through its rhythm and lyrical content. Anyone who looks at my ipod would wonder what is up with my choices. But in reality, all types of music help me process. I have playlists called "LONG RUN SLOW' and list that say "PAIN". I have a list called "HAPPY" and even one called "DARK." Music motivates me and helps me put words to what I am feeling in my mind and heart. Once I understand it through the voice of another in song, it helps me untangle thought...while running.

2. "Strategic"
Regardless, each list is designed to move my mind to a better place. While running, I am cautious to not listen to music that will AMP me and cause me to run to fast. I also have music that AMP me to run faster. I am fanatical with rhythm and even the "beats per minute." BPM's equates to the tempo. On specific runs, I use music as a cadence maker. Like a metranome the down beat drops as my foot drops. If I slow down, I get out of sync. I have learned that if I am to run at my desired pace, I have to have music that is about 102-104 BPM. Thats how many footstrikes I seek (Cadence of Foot Turn-Over) each minute. Based on the length of your stride, that equates for me to be between 9 and 10 min miles over long runs.

For shorter, fast, interval workouts...Metallica. :)

3. "Motivational"
My friend Jimmy Dean Freeman who runs the So Ca Coyotes (A soon to be a "Runner You Need To Know Feature") has reminded me that with music everyone has a Power Song. A Power Song is the song buried in a play list that can turn your soul up. Its the song that can get you out of the "woe is me" funk. Its the song that when you get to the base of a big climb, you cue it up and hunker down and tear that hill a part. Power Songs motivate you.

Whats amazing to me is how goofy some of my power songs are. From a Jason Aldean song to a song from the Cure- From a Dave Mathews song to an occasional song from an obsure Tracy Chapman CD...I am motivated by music. At the same time, I am always a few clicks away from my most current Power Song. Yes, they change often.

What are you listening to? What songs motivate you? If you are not a music listener, can you give it a try?

Do what is best for you. Regardless, just run.

JAS

Day 91: Hot Yoga Hurts So Good: Taboo Tuesday

2011-04-05T05:22:00.000-07:00

My friend Greg Bomhoff (Twitter @24hourrun4kids) and I have been dabbling in Hot Yoga. Called Bikram, this yoga is practiced in a room that is heated to 105+(f) degrees to intensify and cleanse while stretching and sweating out toxic build up. Oddly, the Bikram Studio is owned and operated by an old friend who I hadnt seen in 25 years.

Greg and I have patiently and humbly :) taking our places in the back of the room where the Newbies gather. Over a 90 minute session, a series of 26 poses are walked through, twice. At times gasping, most of the time aching, the Bikram Instructor, patiently challenges each attender to push further and stretch deeper than the time before.

Frustrating. Hot. Challenging. Painful. Relaxing. Each of theses words adequatley describes the range of emotion that I feel.

But what do you do when you are faced with a challenging environment that moves you to the brink of feeling vulnerable? What do you do when the pain and stress, the agony of potential failure hovers over you like a hurricain of insecurity.

Oddly, this is Taboo Tuesday.

The reality is many people skip things like running, exercise, pilates and in this case Bikram's because of a few reasons that NEVER get talked about.

1. Hatred of Pain
Sometimes pain, not injury, are the bodies false attempts to mutiny your motivation. Pain stimulates as a way to stop you from progressing further down a path of resistance. However, resistance and friction are the keys that develope muscle and strength. When being pushed beyond comfort, sometimes mental more than physical, the best version of you emerges.

2. Resistance to Calm
I enjoy the heat, the burn, the pain, the challenge. Yet, while in Hot Yoga, there is one pose that is constantly inserted in between other poses. Called Savasana - corpse pose- this seems simple and relaxing. But for me, its hardly that. Savasana is to lie on your back, eyes looking straight up, while breathing in a calm rhythm. It has great function:

•Returns cardiovascular circulation to normal
•Slows heart rate, reduces blood pressure•Teaches complete relaxation
•Stills and focuses the mind

"Stills and focuses the mind" is the part I struggle and resist. Lying still, I struggle. Taboo is walking down the trail that stillness leads to. A mine field of unfullfilled goals, shattered dreams, unreached summits, unused potential, pain, problems, etc, are what rushes in the moment I assume the Savasana position.

My first emotional or mental response if "flight." My first physical response is "fight." These two emotions joust as I lie still seeking to slow my mind down. To be still, to remain focused on "no-movement", to bask in the brokeness, some believe it makes you better. As Fight AND Flight fatigue, so does my rebellion towards calm. Chaos melts away. Confusion and self-criticism drip off my mind more abundant than sweat drips off my head.

Savasana - corpse pose

Today, recognize savasana is not new.

Its called rest.
Its called rhythm.
Its called renewal.

Sometimes stillness is more difficult to obtain than strength.

Today, seek to, just try to embrace one thing that makes you uncomfortable. Your mind is stronger than you may think.

"Don't mind the pain. The pain will block out the pain."
-Karen Ernst Fitzpatrick

Until then,
jas

Day 90: Relax. I'm Alive

2011-04-04T05:27:00.001-07:00

What a whirlwind the past three weeks have been. My last post was March 16th. The next day, I flew to Hawaii to host Character Combine: Oahu. After Combine:Oahu was completed, I held over for an additional week speaking at another conference. Loved both.

Running everyday in Hawaii was amazing. Each morning, I awakened and ran a loop that went out and around Diamond Head. At times, I heard the waves crashing while I ran through my Ipod. Yea, I loved it.

A great weekend has just passed. Many of our runners completed races and more are still training. Tomorrow is Taboo Tuesday. I have doozy to answer... Stick around.

Much hope,
jas

Day 73 : Enjoy the Pain

2011-03-16T20:52:00.000-07:00

Enjoy the Pain
By David Goggins

A lot of people think that I have been running my whole life. The fact is that I hadn't even ran a marathon until November 2005. I came off of a deployment from Iraq and I heard that several SEAL/s had been killed in a combat situation. I wanted to do something to raise money for their families.

Being a SEAL, I knew that selling hot dogs and having a bake sale wouldn't do it. So, I googled the 10 hardest events in the world and the Badwater 135 came up. I called the race director and explained the situation. He was somewhat amused that I had never even ran a marathon and wanted to attempt one of the hardest foot races in the world.

After talking with him he made it very clear that this race wasn't to be taken lightly and that I would have to qualify in order to participate in the race. I had to qualify by running 100 miles in 24 hours. It just so happened that there was a race in San Diego the following weekend. It was a 24 hour race where your run straight for 24 hours around a 1 mile track.

So, six days later my wife and I grabbed a lawn chair, lunch box cooler, Myoplex, and Ritz Crackers to take to the race. That's right... only those items. Also keep in mind that I weighed a lot at the time.

I took off running and felt good for about 70 miles. Then I stopped to take a break. That was the first problem....I sat down in the lawn chair and my blood pressure went crazy due to poor nutrition. I sat there for about 10 minutes and I had to go to the bathroom really bad. When I attempted to stand, I quickly realized how bad of shape I was really in. I was so dizzy that I couldn't stand for a second. So, after retaking my seat in the chair I looked at my wife and told her that I had to go to the bathroom. She looked at me confused. So, I told her more clearly... "I'm going to take a s*** on myself in this chair."

And so I did...

I then saw the blood running down my leg when I urinated.
My wife being a nurse informed me that my kidney's were shutting down and that I needed to go to the hospital. I told her that I had 30 miles left. She helped me up and we started walking around the track at a 35 minute mile pace. I asked her If I would complete the 100 miles in 24 hours at this pace and she said no. So, I did what I had to do and some how by the grace of God started running again. I completed 101 miles in just under 19 hours. I had broken all the small bones in my feet and my kidneys were failing.

My wife drove the car onto the race course and put me into the back of the car. We live on the second floor of an apartment complex and we had to somehow get up the stairs. So, I draped my arms around her neck from behind and she had to practically drag me up the stairs. After she put me in the shower and she saw that I was urinating dark dirt brown, she begged me once again to go to the hospital. I looked her in the eye and said...

"Just let me enjoy this pain I'm in."

And I did. I enjoyed how hard I had just pushed myself and I wanted to feel every bit of that.

Day 72: Running in the Rain

2011-03-16T05:23:00.000-07:00

Some hate it. I like it. The rain brings a tranquility to a run. I pull the headphones out and listen to the rain hit the ground. Some have said to me that they hate it because they get wet. I don't mind it.

I definately layer up if its cold. UnderArmour and a rain layer usually allows me to stay warm. The reality is there will come a time when you have registered for a race and it will rain that day. Then what?

You definately don't pull out of the race. Do you? But if you have never made peace with the rain, you won't enjoy the run.

Consider the alternative...the heat in July.

Your call..heat or rain.

I'll take the rain.

Jas

Day 71: Taboo Tuesday: Chaffing

2011-03-15T05:34:00.000-07:00

Running along, I could feel my UnderArmour under shorts rubbing oddly on my inner thigh. I know, taboo topic. Yet, I could feel the hot spot of chaffing starting to occur. And at some point it will happen to you.

This past weekend, I was approaching my Mile 2 of Way Too Cool 50k. Down a steep grade, each runner waited patiently to cross a rushing creek. Knee deep run-off was freezing and splashing. The next 28+ miles would be ran in sloshing shoes, wet shorts, and an anxiety riddled question that kept bouncing in my mind "how many creek crossings would there be?"

The bigger question was actually, "will I be running in wet clothes all day?" Yet digging deeper was I was really asking, "will I blister and chaffe on my feet, legs, thighs, etc?"

I know taboo to talk about.

Chaffing is the skin's natural reaction to prolonged exposure to surface irritation such as friction and/or pressure. Typically, chaffing can be caused by a variety of normal activities and should not be cause for concern unless it is extremely severe. We have many layers of skin, and while our cells regenerate and repair themselves over time, chaffing can occur over the space of a day, or even hours. Add moisture from creek crossings and you are in for a long day.

Chaffing can be brutal. (Not for the faint hearted. This is a Western States Runner's Chaffing.)

So how to fix it.

1. Don't cross the creek.
That is not an option but often you can follow a path that others won't look for and move up or down creek a bit and often find a place that is a little more shallow. Stay dry above your waist at all cost.

2. Carrying a dry pair of socks?
If it were only one crossing, perhaps. However, by race ending, we had crossed at least ten creeks...or it seemed. If running in dry shoes is not an option, prepare to doctor blisters on the fly. Two things we can talk about later....blister care and dry fit socks.

NEVER WEAR COTTON SOCKS. COTTON IS ROTTEN.

3. Carry a Glide Stick.
Perferred is Body Glide.
Body Glide is the best remedy for chaffing and possibly blistering.

Regardless, just keep running.

jas

Day 70: Post Race Recovery

2011-03-14T05:43:00.000-07:00

For many runners, today represents the day after the big race. Locally, here in Sacramento, many of our Be Change runners ran Saturday in the Way Too Cool 50k. Yesterday, a whole slew of runners ran the Shamrock Half Marathon.

Regardless of distance, anything over a half marathon requires some recovery strategy. Sedentary post race sulking won’t get work. All of the below are under the assumption, you iced quickly post race. (IE: Ice Bath, Acute Ice Stick, Ice Packs, etc)

Here are three tips to consider.

1. Assess Your Body
Seated or standing flew your lower body. Flexing your legs and buttocks will help identify areas of soreness. Ice there again. An ice bath on Day 2 post run will help lessen any stored up swelling.

2. Run ASAP
Your body wants to sit around, but your legs need to get moving. Ironically, the only things that will make your body feel better is a run, or should I say, some type of movement. Lactic acid has built up in the muscles and movement causes blood flow to increase to the muscles that are broken down. A blood rush will flush the lactic acid into the circulatory system and help minimize soreness. Get moving. Two miles slow that mix jog, walk, jog.

3. Search Out Your Next Race
To avoid post-race mental meltdown, start searching for your next race. Get online and register for something of equal or longer distance in the next 30 days. Yes its possible. Continue to build on your running plan. Take the distance you ran and insert that into an equivalent running plan that has that distance as the long training run. If you did a half marathon, use the 13 as the long run of an 18 week training plan for a 26 miler. If you did a 50k, that was a 31 mile training run as you ramp up for a 50 miler.

Remember the best is yet to come.

Recap: Ice, Assess, Run, Register, Repeat.

JAS

Day 68: Race Day

2011-03-12T05:27:00.000-08:00

Its a great day for a 50K. The Way Too Cool 50 in an incredible race that occurs just a few miles from where I live (15ish). Its the closest race and I love the fact that I get to be home afterwards.

Yesterday I posted some pre-race thoughts. After talking to a friend, they had pointed out I over looked the most obvious. What do you do when race morning comes and you feelings are engulfed by thoughts of insecurities. Those thoughts can strangle a great day.

THOUGHTS

1. "I am not ready"
Trust your training. The mind is already trying to throw a mutiny by shaking the hours and miles of faithful training. Remedy is to go back and replay the days you ran and didnt want to. Remember the days you ran fast and personal bests were shattered on days you werent trying to go fast or far. You are ready.

2. "I may want to quit"
Of course you will. Your running far. Your mind will want to quit but your will is stronger than your mind.

3. "My training was insufficient"
Your training won't cripple you. Your thoughts will. Most of the time, people go into races having overtraining or they are too tired. For the desire to get a little bit more training, they ignored the proper taper and ran to much in the days leading up to race day. The body holds on to endurance as does the mind. The worst possible deficiency is going in to race stressed.

4. "What if I feel crappy?"
Chances are the first few miles will feel like garbage. Its your nerves that make you feel like crap. Settle down. Settle in. Embrace the pain. Run to gain.

Gain greater depth.
Gain greater perspective.
Gain greater hope.
Gain greater strength.
Gain greater confidence.
Gain greater control over your mind through your will.

Now go.

JAS

Day 67: Pre-Race Calm

2011-03-11T05:21:00.000-08:00

Tomorrow, Saturday, at 8AM is the start of the Way Too Cool 50K. After being on the waiting list, I got in. I am stoked that so many of my friends are running it. Be Change will have 10 registered runners, people in the aid stations and folks at the finish line.

On the day before the race, if I don't guard my heart and mind, I can get stressed and filled with anxiety. Yet, if methodically, I process my thoughts and keep the right perspective, I remain calm and I am able to fully absorb the race and its value.

Here are the four key anchors that I rehearse in my mind.

1. Ignore the Phantom Pains
On the days and hours leading up to the start, your body will have twitches and aches that are non threatening and often imagined to be worst than they are. Known as phantom pains, they are real feelings amplified by anxiety. Give them ZERO VALUE.

2. Race Against Yourself, Dominate
Lining up at race, I sometimes head to the back of the pack in the starting shoot. Dead last. In that, I relieve the pressure of being hunted and become the hunter. One by one, I can chase the person ahead of me. Doing this, its allows me to race against myself and my close the distance on my terms. I am not a runner. Sometimes I am a jogger, mostly I am a plodder. If I set my goals and pursue them, then I win regardless of the outcome.

3. Set and Chase Micro Goals
I choose to look at the race as a series of smaller goals. First goal it getting up on race day morning. Then getting checked in. Then to start and then through the first mile. By the time my nerves settle at mile 4 or 5, I have already had 6 or 7 wins. These small wins linked together give me a the confidence to keep moving forward. Late in the game, when I am feeling tore up and exhaustion is strangling each breathe, a win or an accomplished micro goal can be the next step.

4. Finish
Although I seek to do the race in the smallest amount of time, that is secondary to the overall experience of the race. If for some reason, medical, cramping, or just plain old "This Day Sucks" cover the distance by readjusting your time goals to be a few seconds faster than finish.

DFL is better than DNF. DNF is better than DNS.
(For newer racers: Dead Freakin Last is better than Did Not Finish. Did Not Finish is better than Did Not Start.)

Now, run, jog, or walk. Just move.

Whether 5 Steps, 5K, 50K, or 50M and beyond...

Jas

Photo: At Mile 46 of 52 on the Double California International Marathon

Day 66: Get To It

2011-03-10T20:27:00.000-08:00

"We are now faced with the fact, my friends, that tomorrow is today. We are confronted with the fierce urgency of now. In this unfolding conundrum of life and history, there is such a thing as being too late. Procrastination is still the thief of time. Life often leaves us standing bare, naked, and dejected with a lost opportunity. The tide in the affairs of men does not remain at flood -- it ebbs. We may cry out desperately for time to pause in her passage, but time is adamant to every plea and rushes on. Over the bleached bones and jumbled residues of numerous civilizations are written the pathetic words, "Too late."

- Martin Luther King

Day 64: Taboo Tuesday:Rotting Clothes

2011-03-08T05:19:00.000-08:00

Amazing enough, but occasionally, you hit the trail with a group of guys. They are your buddies and they are runners. But as you head down the trail, the smell invades you. You pause and try to hold your breath, but its impossible to do that and succeed while running. At first you think the rot smell is someone having ripped off some gas. But as the yards turns to miles, the smell is constant.

Arriving at the out and back turn around, you each pause for a moment. And what you thought was a fleeting passing smell is actually a lingering smell hanging off of one of the guys, choking all who are around.

Its always a guy. Never a woman. But why?

Because realize the need to wash the running gear daily. But guys, no. They will peel the clothes off and throw them in the corner and wear them for each of their five weekly runs. By day two, they are ghastly. Buy day four, ghostly. By day five, deadly.

Taboo Tuesday talks about remedies. From "runner's tummy" to bloody nipples, solutions are offered.

The same is true today. Regular Tide may not work. Once the funk has set in, it is steeped in the clothes...

HERE IS YOUR SOLUTION

If you see people running far from you, take a whiff.

JAS

Day 63: Running Tough

2011-03-07T05:42:00.000-08:00

At times, repetition can be an enemy. The same running routine over and over can cause boredom. When I am bored, I shut down. For those that enjoy running and are beyond the basic entry level, here is a resource that can help mix it up.

Jump on Amazon and pick it up. If your happy with your current running routes, stick with it! You are doing great! Keep it up.

Today, run.

JAS

"If I look at the mass, I will never act. If i look at the one, I will." -Mother Theresa. #bechange

Day 58: Mind Tool: Adversity

2011-03-02T05:17:00.001-08:00

I can here the rain pelting the roof. I know the trail awaits me. Mud. Wet. Cold. It is one of those mornings that running is difficult. My mind says "postpone til the sun comes up." The reality is that its usually the rain that slows me.

Cold, you layer up and can run warm most of the time. But with rain and cold, you are drenched within minutes. Then for the rest to the run, you slosh and slip.

The reality is that your next race day could be in the rain. I've never met a runner who showed up at a race and said, "Though I have trained for 18 weeks, its drizzling to I am going to sit this one out." I am sure its happened. But, really?

The rain is there and so is the run. Unless we have practiced adversity, we wont be willing to dance with it on race day. Embrace the rain, the sloshing, the mud, the cold. Know that every step in your soaked shoes is a step further the day it rains on your race. Adversity amidst the cold. Adversity amidst the rain. Aversity amidst the run.

Now, listen the rain outside. Its calling your name. Listen to the frost covered fields where you live. The sub-zero temps have showed up and want to pick a fight with you. The bookys are betting you will call the run off.

Lace up. Line up. Live.

Jas

Day 57: Taboo Tuesday: Bloody Nipples

2011-03-01T05:18:00.001-08:00

Guys forsure dont want to talk about it. But if not careful, it will cause pain and uncomfort. Nipples, rubbed raw from shirt contact can distract runners from a great finish.

Causes of Bloody Nipples:When men run, their nipples are constantly rubbing against their shirt. Over the course of a run (especially a long one), this sensitive area can be rubbed to the point of bleeding. It most frequently happens when a man runs in a cotton shirt because the rough material rubs the nipples raw. Because women wear tight-fitting sports bras, this shouldn't be an issue for them.

Prevention of Bloody Nipples:Some men learn the hard way how painful it can be, but it's actually very easy to avoid that problem. Generously apply a lubricant like Vaseline or Body Glide to the nipple area before a long run and you should be fine. Some men will also wear products such as Nip Guards or Band-aids to protect the nipples. Also, for longer runs, make sure that you wear a synthetic-material (Dri-Fit, not cotton) shirt closest to your body. Cotton shirts will cause chafing. Women should make sure their sports bras are not cotton.

Without Body Glide used, the solutions become more extreme to obtain comfort.

Spare us all. Use Body Glide or wear Under Armour.

Day 52: Strive For Impossible and Redefine It

2011-02-24T05:08:00.000-08:00

When a person seeks to strive for the impossible, they may redefine it. For years, Dean Karnazes has been redefining what is possible. I met Dean for the first time a few years ago while he was running Badwater. Ray Sanchez was also running the race, and as his crew, we would set up along the road. For a day and a half running heroes would leap frog their support vehicle running to redefine impossible waiting for them at the top of Mt Whitney and the finish line.

He was kind and engaging. He focused and battling the heat. His book The Ultra Marathon Man is a must read for any person seeking to redefine their impossible. But now Karno is up to it again, this time with Regis and Kelly

"Runner Dean Karnazes is about to set out on what he calls "without a doubt the most intense endeavor I've ever undertaken.”

For a guy whose running resume includes 50 marathons in 50 days in all 50 states, that's saying a lot.

But running a mere 26.2 miles every day for less than two months is nothing compared with what he's setting out to do Friday from Disneyland. His plan is to run from California to New York, a trip of nearly 3,000 miles that will require up to 14 hours daily and an average of 50-60 miles a day.

And he's doing it on live television. The nationally syndicated show “Live! With Regis and Kelly” will be tracking his progress all the way, starting with a live sendoff during Friday's broadcast. A bus carrying a production crew will follow Karnazes, enabling the show to check in with him almost every day." - LA TIMES FULL ARTICLE

Some think he is crazy. I think he is committed to redefining whats possible.

What do you look at as impossible? What distance dwarfs reason to you? Are you seeking to lose some weight and are choked by the thoughts of what could never happen?

OR what could happen?
How far could you run? 5K, 10K, a Half Marathon? A full? Is there an Ultra in you?
Does the fear of the impossible scare you?

Redefine your life. Redefine whats possible. It starts with a single step.

Step off,
jas

Day 51: Runners You Need to Know: Diane VanDeren

2011-02-23T05:27:00.000-08:00

FIXING DIANE'S BRAIN
BY BILL DONOHUE
For nearly 17 years, until she was 37, Van Deren suffered from epilepsy, enduring hundreds of seizures, sometimes as often as two or three times in a week. With each seizure, she lost consciousness for about a minute. Usually, her body just went limp as she stared off into space. But there were also the two dozen or so grand mal seizures she suffered, when her muscles radically contracted and her legs and arms flailed uncontrollably. With each seizure came the distinct chance that she could die. Rather than risk death, she did the next best thing: She let doctors drill a hole into her skull.

In 1997, Van Deren underwent a partial right temporal lobectomy. Doctors removed a portion of her brain that was the focal point of her seizures. The surgery ended her epilepsy; Van Deren hasn't seized once since the operation. But the surgeon's work created a blind spot in the upper left part of her vision. And there is also the residual neural damage from the seizures. She cannot track time well; she is always running late, and she has almost no sense of direction. Her memory is weak—she can't recall where, exactly, she took her honeymoon—and when she's confronted with excessive sensory noise, as she is now, at this clamorous starting line, she gets weary and irritable. Sometimes Van Deren needs to lie down and nap for hours.

She is an ultramarathoner with extraordinary limitations. In races she must cover hundreds of miles, and yet often has no idea how long she has been running—or where she is going.

Still, Van Deren's surgery may actually have aided her distance running. "The right side of the brain, where Diane had surgery, is involved in processing emotion," says one of her doctors, Don Gerber, a clinical neuropsychologist at Craig Hospital in Denver. "The surgery affected the way she processes her emotional reaction to pain. I'm not saying Diane doesn't feel pain, but pain is a complex process. You have a sensory input, and then the question is: How does the brain interpret that? Diane's brain interprets pain differently than yours or mine does."

Gerber's assessment is controversial among neurologists, and all that's certain, really, is that Van Deren has almost primordial gifts of endurance. In February 2008, in the Canadian Yukon, she won the Yukon Arctic Ultra, spending nearly eight days pulling a 50-pound supplies sled 300 miles and through temperatures that plunged to around 50 below. The next winter she covered 430 miles. And once, in Alaska, she trudged 85 miles through snow on a sprained ankle after stepping in a moose hole.

What would your running be like if you didnt know how far you had run or how long you had been running. Add to it, an inability to feel pain, and you have Diane who runs and runs and runs.

In the end, it makes you ponder how much is possible and how much our brain seeks to impede that process.

Day 50 : Taboo Tuesday : Runner's Trots

2011-02-22T08:05:00.000-08:00

For any runner, a stomach that starts to cramp and turn can spell panic. Rumblings and gas churning can cause the closest of friends to separate on the trail.

But what causes the gas, cramps, and unpredictable feelings of diarrhea? Here are some insights from www.time-to-run.com

Poopy Pants?
Running is good for maintaining regular bowel movements. This is one theory on why there is a decreased incidence of colon cancer among those who partake in running. BUT, it can also be said that it may be too much of a good thing.

Quite common : An estimated 20-50% of distance runners have "runner's trots" with a range of symptoms from cramping and nausea to bouts of flatulence and diarrhea. This can occur during or after their exercise.

Why : The reasons are not known for sure, and may be due to factors affecting people differently. One reason considered, is that the up and down motion of running stirs the bowels. The flow of blood to the intestines is diverted to your legs and which may 'trigger' the cramping and/or diarrhea. The underlying possibility of irritable bowel disease may be brought to light by the additional stress of the exercise. The added chance of dehydration on long training runs may also cause diarrhea. Lactose intolerance effects enhanced by the exercise.

Symptoms: Cramping, nausea, flatulence, diarrhea during or after exercise. This may produce painful cramping and the compulsory need to defecate.

Prevention :

Try to avoid eating for at least two hours before you exercise - the presence of food in the stomach will make things worse or contribute to the problem.

Try to avoid the intake caffeine and warm fluids as it is possible for this to speed up the movement of wastes through the intestines.

Make sure to limit your intake of dairy products, particularlly if susceptible to diarrhea

Limit high-fiber foods in the days before a long race.

Avoid the foods that you know produce flatulence or loose stools.

Drink plenty of fluids. It is best to drink a full 16 oz. of water an hour before your workout, giving the excess fluid time to pass through, and start off well-hydrated.

Be aware of your bowel habits and try to time your workouts for after such movement times.

If all other precautions fail, for races or special events where you know toilets will not be readily available, consider the use of an over-the-counter anti-diarrhea product such as Imodium. Studies have shown this has reduced problems related to those prone to exercise-induced diarrhea. It is not recommended to use this on a daily basis.

Design your training routes to include a restroom. If you develop the urgency while exercsing, you will be able to plan your route accordingly.

***

As for me, let me add a couple.

1. Carry Handi-Wipes in your Camelback. Include an extra zip lock to "pack out" your used wipes. DONT LEAVE A TRACE BEHIND.

2. Carry Purell Hand Sanitizer. Use it generously on when you are done.

3. Don't be shy. Hollar out to your running friends that you need to jump off the trail to handle your business.

4. Look around. Be aware of Poison Oak, Stickers, and Snakes.

5. Be sly. Don't drop down in the middle of the trail. Be discreet. Find a curve in the trail and once through the curve jump off. Runner's coming along in either direction are pre-occupied with the curve, not the crapper.

Smile, its Taboo Tuesday.

Topic is done.

JAS

Day 49 : There is no "Y" in RUNNING

2011-02-21T22:13:00.000-08:00

...WHATEVER. THERE ARE NO TRICKS.

RUN because you have to.
RUN because you love it.
RUN because you want to be fast.
RUN because you want to be skinny.
RUN to find some quiet time.
RUN to sweat. RUN to eat.
RUN hear your heart pound in your ears.
RUN because you're a runner.
RUN because you gotta keep the streak.
RUN because you don't know why you're running.
RUN because you fought with your partner.
RUN because your job sucks.
RUN because you got no money.
RUN for the sunrise. RUN for a race.
RUN because it's impossible.
RUN because it's easy.
RUN instead of doing the laundry.
RUN instead of watching TV.
RUN because no one else understands except the person next to you.
RUN because the cool kids do it.
RUN because you're tired of talking.
RUN for numbers.
RUN for feel.
RUN to complete against yourself.
RUN to prove something.
RUN because it hurts.

Or don't run. If you got something better to do.

-Author Unknown

* Don't forget, tomorrow is TABOO TUESDAY. Topic is a doozy.
.

Day 48: Endurance Capital of the World

2011-02-20T21:52:00.000-08:00

I am blown away. Just read that those of us that live near Folsom Lake or near the Auburn Canyon, are living near the Endurance Capital of the World.

Read it here.

"Within the boundaries of this state park are more sporting endurance events than any other place in the world, giving Auburn the undisputed and internationally-acclaimed title of Endurance Capital of the World. Examples include the Western States Endurance Run, Western States Trail Ride also known as Tevis Cup Equestrian Ride, American River 50 Mile Endurance Run, American River 50 Mile Equestrian Ride, Way Too Cool 50 Kilometer Endurance Run, Auburn International Half-Ironman Triathlon, Auburn Century 100 Mile Bike Ride, Coolest 24 Hour Mountain Bike Ride, Rio Del Lago 100 Mile Endurance Run, Sierra Nevada 50 Mile Endurance Run, and the Coolest Run: Ride & Tie."

Find some time and explore. Beyond every corner up ahead on the trail, is another beautiful moment waiting to happen.

Oak trees.

Sun drenched trails.

Wildlife.

Deer.

Eagles.

Rocks.

Creeks.

Moments that matter while taxing the body through exhaustion and endurance training.

Day 43: Mind Tools: Resilience

2011-02-15T05:19:00.000-08:00

A runner's edge is rooted in the ability to adapt to adversity. Long distance, even Ultra, has never been attempted and completed by anyone who lacks resilience of mind. Though they may not feel they are strong, ironically, the sheer fact that they finished, show a strong mental fortitude.

Are you resilient? Does your mind have the ability to over-throw your body's attemped mutiny when it comes to "pressing through?"

Resilience is similar to a rubber band that is stretched. Resilience has the ability to, through stretched, can flex and ply back to its original form without breaking.

Resilience is the ability to work with adversity in such a way that one comes through it unharmed or even better for the experience. Resilience means facing life’s difficulties with courage and patience – refusing to give up. It is the quality of character that allows a person or group of people rebound from misfortune, hardships and traumas.

"Resilience is rooted in a tenacity of spirit—a determination to embrace all that makes life worth living even in the face of overwhelming odds. When we have a clear sense of identity and purpose, we are more resilient, because we can hold fast to our vision of a better future."

Here are some of my favorite quotes that echo on the resilience stage.

"Resiliency is "the process of, capacity for, or the outcome of successful adaptation despite challenging or threatening circumstances."
(Masten, Best and Garmezy (1990)

Resiliency is "... the inherent and nurtured capacity of individuals to deal with life's stresses in ways that enable them to lead healthy and fulfilled lives"
(Howard & Johnson 1999 p 3).

"It always seems impossible ... until it's done."
Nelson Mandela

"You can't cross a sea by merely staring into the water."
Rabindranath Tagore

"I have always believed, and I still believe, that whatever good or bad fortune may come our way we can always give it meaning and transform it into something of value."
Hermann Hesse

AND THE BEST TO CARRY TODAY

"Victory belongs to the most persevering."
Napoleon Bonaparte

Remember, with that rubberband's resilience, the further it is stretched, the further it flies when released.

Run,
jas

Day 42: Runner's Cough

2011-02-14T05:24:00.000-08:00

The past 2 weeks have been a battle. Head cold along with the rest of the world, the questions asked was "are you still running?" The short answer is yet. Beyond the aches and pains and less energy, I stumbled on to this article on LIVE STRONG.

In short, if the issues with your cold are above your neck; nose, neck, head...RUN with caution.
If the issues are below your neck; chest and lungs...Take some time off. Though bundled with layers, when I am sick, I feel like I am running shirtless in the snow. I find that I get cold and cant warm up.

Today, if you are battling the ailments, take some time to assess.

Much hope.
JAS

Day 40-41: Enough for Two

2011-02-13T04:53:00.000-08:00

Taboo Topic #2 is enough to cover two days...

(actually, I just missed a post, and at some point I am sure I will catch up, but in the meantime...)

When running, I have often had a rumbling gut hit at the most inopportune time. Have you been there? Your cranking off the miles and then out of no where, your stomach hits a curve. You have a cramp, or four, and a rumbling. With fear consuming and focus collapsing, the internal dialog debates as to whether you can make it to the bathroom or should you drop back from the group and try to find a porta-potty. Worse than the port potty, that makes a Third World road-side gutter smell fresh, the cramping worsens.

Though taboo, talking about "funny-tummy" is important for those venturing into running. The fact is you will be hit with a slush gut, impromptu diarhea, and critical cramping at some point in your running career. Its causes can be physical, situational or nutritional – or could be combination of all three problems.

That said, two questions. One, what causes it. Two, what to do with it.

Runner's diarrhea is characterized by frequent, loose bowel movements during or immediately after a run. Runner's diarrhea is most common in long-distance or marathon runners.

The cause of runner's diarrhea isn't clear. One theory is that extreme exercise directs blood flow away from the intestines — contributing to diarrhea.

Often, simple dietary changes can help prevent runner's diarrhea:

■ At least one day before running, limit or avoid high-fiber and gas-producing foods, such as beans, bran, fruit and salad. If you run every day, experiment to find a tolerable level of fiber. Otherwise, simply eat those foods after you run.

■ At least one day before running, limit or avoid sweeteners called sugar alcohols — most often found in sugar-free candies, gum and ice cream.

■ For three to six hours before running, limit or avoid caffeine and high-fat foods.

■ For at least two hours before running, don't eat anything at all.

■ Before, during and after running, drink plenty of fluids. Dehydration can lead to diarrhea. Avoid warm liquids, however, which can speed food through the digestive tract.

■ While running, use caution with energy gels and energy bars. In some people, these products can contribute to diarrhea.

■ If you're lactose intolerant, switch to lactose-reduced or lactose-free milk and milk products.

You are not alone. We all experience it. Apply the simply adjustments and remember to ALWAYS carrie Handy Wipes and Purell Hand Sanitizer... Then your prepared... kinda.

Empathizing with you,

JHARP

Follow Our New Site
Register for Our New Race

Day 39: Runner You Need to Know: Keira Henninger

2011-02-10T18:18:00.000-08:00

Keira Henninger is an incredible athlete, mom, ultra-runner, and Be Change supporter. I met her in 2011 when Jimmy Dean Freeman introduced her to me at a race. Having seen her compete many times, I was compelled to cheer for her as I saw that in many ways she is like me...or I am like her. Scary.

Hyper-competitive.
Driven.
ADHD. :)
Loving. Kind. Caring.

Easily bored and yet determined to live life to the foolest, Keira is race director in Southern California. A huge ball of energy with a gigantic passion for life, Keira competes. Her friends love her and she loves them.

Ultra-runners, two quick thoughts.

1) Stay on her good side by living self-less as she does and give your energy to a cause that is bigger than you. As do I, Keira believes that if you are going to run, run for a reason.

2) Register to run in her world. Find the races that she is connected to and frequent them. A few to start with...

Leona Divide
Los Pinos 50K
Leona Valley Trail Races

Keira on Keira: "I am extremely demanding on all involved personally with me...I'm all about my ultra family! Being afraid and discouraged will cause you to miss your destiny...fear keeps you from starting, and discouragement causes you to quit."

Keira, all of us at Be Change have mad love for you and all you do!

Now run,

Jharp

* Keira Henninger (L) and Michelle Barton (R)

Day 38: The Hottest Fire. The Hardest Steel

2011-02-09T04:56:00.000-08:00

Day 37 : Leo Getz

2011-02-08T20:41:00.000-08:00

I've got this horrendous cold. But I am battling. Moving forward. Coughing. Spitting. Snotting. After a LONG day, I asked my returning family to hit McD's. Not healthy. But then again your supposed to feed a cold...

Mc Donald's Fries should do the trick.

Here's what showed up.

The bag was rolled down and delivered without hands pillaging the lute. The difference between an inspiring package pictured of hot fries versus the insufficient "give a small fry in a large container" made for an internal ponder. You may be wondering too...

Though the reality is pcitured, I am left with the wonder to 2 questions:

1) Is this a well orchestrated skimming campaign.
IE: If you give 1/2 the marketed amount of fries consistently, you raise your revenue by 50%. Full funds are recieved, but supply side is decreased by 50%.
THough EDITED for family reading, here is a some words of wisdom from Leo Getz, playered Quoting

2) Is this sheer incompetence on the fry cook with the contingency failure of the drive thru worker?The drive thru worker handed the bag through the window. Surely, there was little concern for the family in the car. After all, they'll be miles away before they realize they got ripped off. And secondly, the mere temptation of reaching in the bag and eating a few can always be blamed.

In 1988, Mel Gibson and Danny Glover played a pair of bumbling cops assigned to watch a mafia informant named Leo Getz, played by Joe Pesci. Leo does. He surely getz it. He feels my pain.

Leo Getz from Lethal Weapon EDITED
Leo Getz: YOU lose at the drive-thru! They know you're gonna be miles away before you find out! They know you're not gonna turn around and go back, they don't care. So who loses? Ol' Leo Getz! Okay, sure!"

Day 36: Bare With It

2011-02-08T04:44:00.000-08:00

Last night, I had a great opportunity to speak to the Cougar Varsity Basketball Team. Sitting before these incredible athletes, I paused to think of what were the common threads of great people working together.

1) ALWAYS COMPETE
Running you compete against yourself, then others. Regardless, competition is the tool to leverage the best out of you. Whether I am playing a child's card game or trying to get the Pole Position off of RED LIGHT, I am full throttle. I never want to be someone else without first looking my own standard.

2) BE RESPECTFUL
Often, the circumstances of life bring people into our midst that are like a dripping faucet. I wish I could say I am always respectful. I seek to maintain civility, but often I fail. I may not be overt, but internally, I am battling to respect those that, in my mind, should know better. Respect yourself, respect running, goals, dreams, and respect others. When people verbally vomit on your vision, like a tough hill ahead, drive on. Smile, respect, and move through it.

3) CREATE COMMUNITY
My community are the people who I spend the most time with. Each day, I choose who I spend my limited discretionary time with. Submerge yourself into a community that celebrates you, not merely tolerates you. Seek a circle of influence of people who will tell you the truth, but do so with loving kindness. Allow hope-filled, honor-speaking, humble hearted people to saturate your limited time. To spend you time chasing gnats at the picnic who only seek to high-jack you into feast of carefree timelessness- move on... Walk On.

When these three start to wobble and I feel the life being sucked out of me...this song finds away to my playlist....

And if the daylight seems like its a long way off...

Run On,

jas

LYRICS TO THE ABOVE

Sip your coffee and listen and read

And love, it's not the easy thing
The only baggage, that you can bring
Not the easy thing, the only baggage you can bring
Is all that you can't leave behind

And if the darkness is to keep us apart
And if the daylight feels like it's a long way off
And if your glass heart should crack
Before the second you turn back
Oh no, be strong

Oh, oh, walk on, walk on
What you got, they can't steal it
No, they can't even feel it
Walk on, walk on
Stay safe tonight

You're packin' a suitcase for a place, none of us has been
A place that has to be believed, to be seen
You could have flown away, a singin' bird in an open cage
Who will only fly, only fly for freedom

Oh, oh, walk on, walk on
What you got, you can't deny it
Can't sell it or buy it
[. From: http://www.elyrics.net/read/u/u2-lyrics/walk-on-lyrics.html .]
Walk on, walk on
You stay safe tonight

And I know it aches
How your heart, it breaks
You can only take so much

Walk on, walk on

Home, hard to know what it is
If you never had one
Home, I can't say where it is
But I know I'm going
Home, that's where the heart is

And I know it aches
And your heart, it breaks
You can only take so much

Walk on

Leave it behind
You've got to leave it behind

All that you fashion, all that you make
All that you build, all that you break
All that you measure, all that you feel
All this you can leave behind

All that you reason, all that you care
(It's only time and I'll never fill up all my mind)
All that you sense, all that you scheme
All you dress up, and all that you see
All you create, all that you wreck
All that you hate

Day 35: Ached.

2011-02-06T08:44:00.000-08:00

Despite good runs, Friday and Saturday... the sickness is crippling my chest and my head. When I am sitting around, the aches are brutally consistent. Yet oddly, when I get out and move a bit and get the blood pumping, I feel better.

When I am sick, laying around does not make me feel better. Movement does.

What do you do when you are sick?

Forward is fast.

jas

Day 34: Five Most Common Running Pains

2011-02-04T05:36:00.000-08:00

I am not an advocate of this mantra. No Pain, No Gain.
For smart runners, it depends on what type of pain. Pain can take two voices in your head and it is your job to figure deciper which pain is attempting a mutiny.

Pain #1 | "A nominal ache from usage that screams "YOU MUST STOP NOW!"
Its passion is to get you to quit. your brain is attempting to get you to stop because it does not want you to keep working hard.

Solution | Keep going.

Pain #2 | "A nagging pain that is acute, direct, and nagging."
Its purpose is to get you to stop running. Your brain is attempting to get you to stop because it does not want you to do deeper damage. This voice must be adhered to.

Solution | Stop going.

Here is lies the problem...which voice is it.

I must admit, often I cant tell the difference between the too. I am learning. I am stubborn. I can be stupid.

Thanks to JMAC, I was forwarded this link. Often asked what are the most common injuries, the more concise question is what is the best way to prevent the most common injuries. This is a great investment in your time...to link in and investigate how you can stay healthy.

The Five Most Common Running Injuries and Prevention

Now run,

jas

Day 33: Amidst Sickness

2011-02-03T06:53:00.000-08:00

Odd how it plays out. On a day when I feel horrendous, how is it that a minimal run can bring life back to the body. Lazing while trying to power through an early morning, I still wanted to get a run in. Brief as it was, a the minimum to qualify for a Running 365 Entry of 2 Miles, I ran.

I ran sick.
Body ached.
Lumbered along.
Still dark.
Nose plugged.
Head throbbed.
Lungs panted.
Heart rate soared
Pace plummetted.
Forward captured.
Finish completed.
Head cleared.
Focus gained.
I ran well.

Today, forward is fast.

If you are feeling like garbage recycled, read here to determine if its a day to skip the run.

Day 32 : Taboo Topic : Snot Rockets

2011-02-02T05:17:00.000-08:00

Sorry. "Snot Rockets?" Yes, taboo topics. While running, the nose begins to drip profusally. What do you do. Taboo is to not talk about it and gurgle down the liquid fruit. Nope. Not here. Instead, play your index over the dry nostril and press it to close off the air path. Then blow!

Instant relief.

Tips
1. Do it away from your running friends.
2. Dont try to hide it.
3. Tell em "Sorry, not gonna gurgle snot for the next 2 hours. There will be more to come."
4. Carry anti bacterial Purell and wash your hands at your next walk break.

Taboo Topic #1, done.

Jas

Day 31: "Where You at February?"

2011-01-31T12:27:00.000-08:00

January's Final Score: 29 of 31 Days.
No breaks.
Nothing tore.
Nothing strained.

Avg Daily Miles: 6.34.
Longest Run: 19.
Shortest Run: 2.3 Miles.

Favorite Run: Auburn Dam Overlook to Rattlesnake: Out and Back. *Got to love Cardiac Hill Down to Start and Up to Finish)

Worst Run: Forgotten Run (Pulled In EDH Biz Park and Busted Out 2.3 in Chuch Taylor Converse!

Where you at February?

Day 30: Taboo Topic...

2011-01-30T09:00:00.000-08:00

Amazing how in the first 30 days of 365, I have wandered with you. The trek through my minds many turns. Organically, we have about three themes unraveling with random interludes. Stay tuned.

Theme 1: Gear Box.
Yesterday, I rolled out the answer to the question, "what are the wraps on your legs?" Answer: Compression. I'll continue to talk about the items I have found helpful. Shoes, GPS, etc. When we are done with the current items, I will probably have a new gadget or opinion.

Theme 2: Mind Tools.
A few days ago, I explained Praxis and before that, we launched with 'Micro Goal Setting." An entire year could just write on this.

Theme 3: Runner's You Should Know.From David Goggins, Ray Zahab, Ray Sanchez, and most recent, Charlie Engle. This coming Monday, we introduce the first four woman of the series...

David Goggins Runs Through Badwater Heat

Theme 4: Why I Run?.Clearing the moments of darkness and the gleaning the summits of significance, it can sometimes be darkness that drives me.

Theme 5: Taboo Topics.
Usually on a longer run, the coversation happen easier. Runners will open up and ask a question they wanted info on but may be to afraid google it. From bloody nipples, chafing, cramping, bloating, puking, slush gut, smell, and on and on. We will give you the answers you want.

The Monthly Wrap...
As we wrap up the first month tomorrow, 28/30 were running days. Eleven were both AM/PM runs. For example, 4 miles in the AM, 4 in the PM. I am using E-Stim most days and icing a ton. How long the running will last, only tomorrow knows.

Until then,

JHARP
www.jasonharper.cc
www.facebook.com/bechange
www.twitter.com/bechange
www.ironexpressenduracerun.com

Day 29: Gear Box: "Compression"

2011-01-29T05:21:00.000-08:00

Many have asked while running why I wear compression sock sleeves over calves and shins. The answer is simple: Compression improves performance and improves blood flow while limiting lactic acid build up. (lactic build up is the destroyer of distance running.)

Imagine this: Your leg is a two lane highway with little to medium traffic at rest. Now you're racing or training hard which equals rush hour. The result: traffic jams, delays in arrival and return. Major lactate acid build up resembles new construction sites....it will only get worse from here.

I choose SKINS COMPRESSION. There are many brands. It doesnt matter. A deeper look reveals that compression improves performance.

"There are also performance enhancing capabilities to compression wear. It will not make you jump higher but instead will delay muscle fatigue which would allow you to jump at a maximum height for a longer period of time."

Think Skins.

Day 28 : "Mind Tool: Praxis"

2011-01-28T05:26:00.000-08:00

This AM was tougher than ushual. When my alarm awakened me at 4AM, I did a RARE thing. I snoozed it. At 4:10, we battled again. Thats when Praxis showed up.

Praxis, a simple to understand and hard to apply mind tool, moves us towards a proactive best version of you.

PRAXIS DEFINDED: "You are more inclined to have a FEEELING birthed out of an ACTION than to WAIT on a FEELING in order to produce an ACTION."

Two Options This AM:

1. Lay in bed and wait till I feel like getting up to run.

or

2. Get our of bed (action) and do what I need to do regardless of not feeling like it.

*At the end of my run, I would be showered in the feelings of endorphine, dopemine, etc- the very feelings that make you want to get out and live a forward driven existence.

DO and you will HAVE vs HAVE until you will DO.

Do it and you will HAVE the best version moment.
Waiting till you HAVE it in order to DO it and you will be waiting for a long time.

Get going now.
Dig deep and move.

Life is bolstered when you are vibrant and alive. Though you may feel dark and dead at any level, PRAXIS says keep moving as if healthy, happy, and whole is right around the next bend in the trail.

If just may be.

JAS

Day 27: "Why I Run | Reason 2"

2011-01-27T05:02:00.001-08:00

WHY I RUN | CONTINUED | PART 2

"...While jaunting down the trail, heartrate controlled, I was asked "Why do I run?" I could have stopped to explain. I should of stopped to explain. Instead, I started rambling. I must have bored the listener. But I talked through a seried of long diatribes in my head before I murmured a few short burst of explanations.

For you, I can recall and recount my two most basic answers.

1) I RUN FOR MY HEAD'S HEALTH
See Day 26 for this answer: www.jasonharper.cc CLICK BLOG

2) I RUN FOR MY HEART'S HEALTH
Notice the above statement again, "...heartrate controlled." The key to a successful run comes down to having control of your heartrate. The heart pumps blood to the extremities. The faster it pumps, the more energy it consumes. To get energy, it relies on two sources. First, body fat. Second, muscle. The two are called Aerobic vs Anarobic, respectively.

When the body has ENOUGH OXYGEN, it is operating in Aerobic Status (With Oxygen). When there is not enough oxygen in the body, the body operates in Anarobic Status (Without Oxygen). When there is not enough oxygen, the body uses muscle for fuel.

So how do we figure out which zone we are operating in. The heart operates in five Zones, the lowest, Zone 1, is everyday activity and Zone 5, Maximum Heartrate.

For most of us, burning fat is optimal. Therefore, the best endurance work out is when we run most days in with our heart in Zones 2-3 (Endurance Training), and add a day where we seek to yo-yo our heart from Zone 2 up to high Zone 4, up and down (Interval Training).

What is Endurance Training? ZONE 2-3
This zone is from 60 to 80% of your maximum heart rate. You will be breathing heavier but will still be able to speak in short sentences. You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. The calories burned depend on the distance you cover and your weight more than any other factors. In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate.

What is Interval Training? ZONE 4-5.

Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout. I tend to call these days "FIFTIES." My term, it is when we seek to push runners to have a swing of 50 beats per minute (BPM). Example, 130 BPM for 4 minutes, then crank it up to 180 BPM. Hold 180 for 90 seconds, then slowdown the pace, so the heart settles back to 130 BPM for 4 minutes again and keep repeating.

Four variables you can manipulate when designing your interval training program include:

•Intensity (speed) of work interval
•Duration (distance or time) of work interval
•Duration of rest or recovery interval
•Number of repetitions of each interval

Running is not for lazy minded people. All of the above is valuable for the heart. I run for my heart's health.

Regardless of what zone, getting your heart moving and pumping is the best thing ever. It adds life. Ironic, the more you use it, the longer it lives.

Day 26 : "To Try To Find A Way"

2011-01-26T05:21:00.000-08:00

WARNING: PLEASE DO NOT READ IF YOU ARE LOOKING FOR A HAPPY GOLDEN NUGGET TO JUMP START YOUR DAY. I PULLED THIS FROM MY JOURNAL ENTRIES. BUT WHEN YOU WRITE/SEEK TO RUN 365, YOUR BOUND TO HAVE TO DO BUSINESS WITH REALITY. CONTINUE AT YOUR OWN WILL, THEN REFLECT.

Back in April of 2010, I was on a run. I was running with a new group of people that had recently synced up with the Be Change Movement. As the group scattered and spread out along the trail, a couple of us began to talk. I was slow, still recovering only days after the American River 50.

While jaunting down the trail, heartrate controlled, I was asked "Why do I run?" I could have stopped to explain. I should of stopped to explain. Instead, I started rambling. I must have bored the listener. But I talked through a seried of long diatribes in my head before I murmured a few short burst of explanations.

For you, I can recall and recount my two most basic answers.

1) I RUN FOR MY HEAD'S HEALTH
Deep withing my mind is a series of holes. Like potholes in a paved highway, my mind is filled with divots of derailed moments of pain and problem. We all have them. When not running, I move to slow through my mind. Running allows me to move past the potholes faster because running allows me the solitude to escape for a brief moment. When I am jaunting down a trail leaping over near dormant winter streams, or skipping over exposed tree roots, I liken it to skipping over the pain of my past.

I know, insert the counselor's voice here, "Oh Jason, just move past that. We all have pain." I am not sure I asked for a response.

I am trying.

Running helps me find a way. Running brings a peace to the moment. Running cripples the negative and destructive energy that is produced by the dialog or a momentary and internal rage. Ninety-nine percent of the time, I live optimistically, hope-filled, and with a mind of strength and honor. But that 1% sliver of emotional baggage must be unpacked as to not destroy the other 99%. I didn't ask for the content of the baggage. In fact, I hate it. But if I am real, I cannot just place a veneer over it. I will open it. I will pull every article out and inspect the soiled linens down the last stitch of every seam that holds it together.

When I am in a rare moment like this, the arm-chair quarterbacks will send me a ton of messages via every possible angle of communication. Yet few have the audacity to do so on the counseling couch of a five hour run. Its easy to counsel at Starbucks. But the dirt trail is my physcian and exhaustion from total exertion is the prescription.

Perhaps, when you are at 160 BPM for the third hour, I will open up to you if you want to offer your 2 cents. I am not looking for anyone to interupt my solitude through a facebook comment of "what I need to do" or "what scripture I need to read." Oddly, I am most happy running in the early morning darkness trying to tangle myself in the triumph of tomorrow.

Perhaps this is my quest for an off switch. Somehow turn off the memory of what I want to forget. And off switch of what lies within.

When I am not running, this is what I hear, see, feel.

That's why I run...as Johnny finished his song's lyric... "To try to find a way."

Until then, why do you run? Don't comment. Just reflect.

JAS

Tomorrow, the second reason I run.

Day 25: "Calculate"

2011-01-25T05:06:00.000-08:00

Who ever owns the information, owns the power of direction. I own the direction of my runs based on the information I need to get stronger and faster. Sometimes, it is great to forget everything and just run. But more than that, your ability to think, learn, assess, and calculate can change everything.

Here is a great tool that will help you assess and then adjust for the better.

CONSIDER THESE CALCULATORS

Pace Calculator
Use this runner's pace calculator to determine your 5k pace – or your pace mile for a given distance. Simply enter any two variables – pace, time or distance – into our pace per mile calculator below.

Target Heart Rate
Ever ask yourself, "how do I find my target heart rate?" Finding your target heart rate is easy with our target heart rate calculator. Target heart rate calculation can be determined for any age and activity level, enabling you to use a heart rate monitor and get the most benefit from your workouts.

To BURN FAT: KEEP YOUR HEART RATE IN ZONE 2 (60% of Max HR) and Zone 3 (80% of Max HR).

Body Fat Calculator
Use the body fat calculators to determine the percentage of body fat you’re carrying around. For determining your body fat percentage, input the variables below and you’ll get a body fat index based on average values.

Caloric Intake Need
Use the calorie intake calculator to determine your daily calorie need based on your height, weight, age and activity level. In addition to determining the calories needed to maintain weight, use this as a calorie burner calculator and figure out how many calories you need to burn in order to drop pounds. Then use the nutritional needs calculator and figure out how to break those calories into carbs, proteins and fat.

Nutritional Needs Calculator
After you've used Active's calorie intake calculator to determine your daily caloric needs, use this nutritional needs calculator to find out how to break out those calories into carbohydrates, proteins and fats.

Let these tools do the math. Now calculate. Then run.

JHARP

Running 365: Day 24 : "Running Cold"

2011-01-24T05:08:00.000-08:00

Granted this post wont mean jack to those headed to Arrowhead 135. Held in the "ice box" of the nation, runners this weekend can expect temps to dip 30 below. It was last year, that I headed there to support Ray in his 2nd of 3 in capturing the BAD CUP.

Here is a great article from Active.com on Four Tips For Cold Weather Running.

By Ben Davis
For Active.com

It's a great time to be a runner, but it can be a frustrating time if you've just started running and have never had to brave the elements.

The number one question heading into the chilly months is, "As a new runner, what can I expect with cold-weather running?"

First, let me share my worst cold-running experience.

My official getup consists of the following:
Underwear, full length thermal underwear, and wind pants
T-shirt, long sleeve T-shirt and a sweater
Face mask and beanie
Scarf

By mile one, I was so hot that I began shedding clothes with no concern about whether I’d get them back.

In all likelihood, this won’t be your experience, but it does bring me to what you should remember for cold-weather running:

1. You won’t need as much as you think you will. My rule now is shorts with short sleeve tech shirt down to 45 degrees and shorts plus long sleeve tech from 45 to 32. Anything below freezing calls for long thermals, shorts, and jacket with gloves (awesome running beanie, optional). As I mentioned earlier, I found out rather quickly that running will heat the body up relatively quickly and more often than not, you’ll regret that big puffy coat. Lower body stuff like leggings and tights aren’t as suffocating, so feel free to experiment, but err on the side of minimalist up top.

2. That awful lung burn thing after your first few cold runs? Don’t worry; it goes away. I can't tell you how many times I tried to "become a runner" in the winter months and got discouraged because of that awful burning sensation when I breathed; there is nothing worse than only being able to inhale half a breath out of fear of popping a lung. But don’t worry; you’ll get through it. It just takes a couple of runs to get your respiratory system adept to dealing with frosty air.

3. Nine of 10 scientists agree: runners look 50 percent cooler when wearing black gloves.OK, maybe not. But there’s no doubt about it; running in the winter is so great because it brings out so many fashion choices. First off, the aforementioned gloves. There's just something about them. You feel faster when wearing them; you feel professional. Next there is the headgear. Women have the trendy headbands and earmuffs and guys have the wintertime beanies. But, again, be your own fashionista. Try new things and mix it up a little bit. Whatever you do, though, don't be the guy running with his shirt off when it's below freezing. People aren't staring because they think you're really awesome... Trust me.

4. Hydration is still important.Yes, you obviously need more water in the summer months when you are sweating up a storm, but don’t think that just because it is cold you don’t need to hydrate. Ice cold water might be the last thing you want when the temps are low, but just be sure not to skip the water completely. Be smart and be healthy. Bonus: If you get snow where you are, you have all the water you need; just stop and eat some of the white stuff and go on your way.

Other than that, just get out there and do it. You’re going to be faster, and you’re going to learn to love it. It might be tough at first, but I guarantee people will envy your willpower when they see you braving the brutal conditions as they pass in their van with the heater at full blast. Anyone can run in the spring, summer, and fall; it takes a true champ to face mother nature in the dead of winter.

Ben Davis is the first Active.com ambassador. He recently lost 120 pounds and plans to lose the last 20 in the coming months. He runs, writes and blogs daily. You can read more about his journey at http://bendoeslife.com.

CUE to the 1:00 Min Mark to watch a 10 second clip of "What Its Like?"

Running 365: Day 23 : "Charlie RIP"

2011-01-23T17:12:00.000-08:00

I have loved running. My goal is to run everyday this year- or as many as feasible, and in the mean time write about it. In the running community, I am learning very little is shocking. From distances people run to how approachable kind and gracious people are.

In 2009, I was at Badwater crewing for Ray Sanchez and while at Stovepipe Wells, I met Charlie Engle for the first time. It was brief. He was running. I was standing...in a boot cast. As he left the aid station area, I hollared some encourangments. He finished 4th.

Since then, I have watched the Running the Sahara (see Day 19 or 20 where I write on Ray Zahab) and been moved by Charlie's resilience. After running across Africa, he ran across America amidst an election year...

When I started researching ultra runners for a future project, Charlie made himself available as I sought the connection between great runners and whether their past has addiction attached to it. As with Charlie mine does. Today, I have been sober for 18 years (Jan 23, 1993).

But today, Charlie is facing a few more weeks of freedom. This past summer, a jury found him guilty of making a false statement on a mortgage loan application. They prosectution accused him of being part of a grand scheme. Read More Here.

Now facing 20+ months in federal prison, Charlie Engle will be racing toward a release date. A prolific and creative mind, running will keep him fresh. He has created and will maintain a blog called RIP: Running In Place. Charlie could be the first guy to run for 24 hours straight inside a federal prison cell.

His tenacity and strength is second to none. It seems he will need it now more than ever.

Charlie: Get out soon and safely. Then lets run while seeking to be the change in the world we want to see.

Much hope.

Running 365: Day 22 : BAD

2011-01-23T04:51:00.000-08:00

Ray Sanchez is a beast. I was orginially supposed to post Runners You Should Know: Charlie Engle today, but in light of Ray's 39 hour Brazil 135 finish, I paused to honor him.

Ray is the first Ultrarunners to run for our reason, Be Change. A long time Sacramento resident who grew up in the inner city, he knows first hand the effects of a life gripped by poverty.

Last year, Ray, along with Iso Yucra were the first men to ever to finish the BAD World Cup. A series of three of the hardest races on the planet in the same calendar year, Ray seeks to repeat the feat with better times.

He, Michelle Purcell, and Ashley Loucks are in Brazil wrapping up the 135. Ray will hop a plan and head directly to International Falls, MN, the coldest city in America. The Ice Box of the nation is the backdrop of Arrowhead 135...yes, on back to back weekends.

As in Brazil 135 and Arrowhead 135 isnt bad enough...in July we will be back in the desert.

Three races. Three nearly impossible feats.

Amidst all of this, today is the Princess' birthday. Happy Birthday Michelle.

Much hope.

Running 365: Day 21 : "Hero"

2011-01-21T06:36:00.000-08:00

A quick note and a MUST watch...if you are not a runner or fan of running, (at least a Dave Matthews Fan), watch this brief video anyway.

In it, are the the next two runners you must need to know.

Today, Ray Zahab. Tomorrow, Charlie Engle.

Ray and Charlie were 2 of 3 runners that ran across the Sahara desert in 111 days. An amazing feat, by far the most challenging I have ever heard of or scene. 7000KM.

Ray has an education initiative that is attached to his running mission. If I have ever dreamed of the perfect job, Ray has it. He runs. As an ambassador for education, inspiration, he too, takes in one step at a time. When running 7000km across the widest part of Africa, you do just that...take it one step at a time.

Running 365: Day 20: "Regroup"

2011-01-20T22:36:00.000-08:00

Yesterday, I missed the day running. See DAY 19 Post. Regardless, regrouping is a neccesity.

This day, my legs feel better. Quite surprised that my legs felt so much better after one day off. Amazing adaptive recovery. That is part of the regroup as is starting the clock over at Day 0. Now the game becomes a question of, "can I get past 18 days to break a personal best..."

So, more on that in days to come.

RUNNERS YOU NEED TO KNOW

Most runners know this name...DEAN KARNAZES. HE is one of my heroes for making running popular to so many. Here is a brief video to introduce you.

Much hope. Find that hope on the run!

JAS

Running 365: Day 19: "Adversity"

2011-01-20T22:35:00.000-08:00

Short post as I nurse the wounds of a broken stride. Today, DAY 19, is the first day I have missed and it was a good choice. Since Jan 1, I set out to see where and how much toll it would take on someone to run everyday in a calendar year. Not super creative, hundreds have done it for multiple years. But for me, it was interesting.

I have no illusions of granduer. Instead, I think I am a tad goofy. I wanted to do it to see hwat it felt like. Would my body endure, injure, or feel great?

Some of each.

Today, my day started at 5AM and by the time I got home it past 9PM. I still had enough in the take, but since Last Friday I had ran close to 50 miles and fatigue was felt. A nagging shin pain in the spot of my tibia break had my full attention. Doubtful they were connected, but a life lesson is to know that often we connect past pain to current sensitive spots.

So, at 9PM, emotionally drained, I chose to not run.

Part of the journey is talking open about what is ticking in the ticker in all areas of life. People want to know why I run, and I say, "so I can think clearly." Ironically, the cleares thought was to not run.

Iced the shin. E-stim the quads. Rest the mind.

Tomorrow is a new day.

JHARP

Running 365: Day 18: "Running Hills"

2011-01-18T05:09:00.001-08:00

Tuesday is designated for Hill Running. Located just down stream from the Folsom Lake Trails is the Folsom Dam Crossing (FDX). Known as the New Dam, FDX offers an 8% grade that is a constant climb for exactly 1 mile.

For a great workout, we do less miles but allow the run to challenge our heart rate and build a deeper endurance. But why? Team Oregon uses hills to exert the body, but cautions against changing heart rate strain...

"Maintaining even effort with a Heart Rate Monitor"The best way to see the amount of effort you are using, is by training and racing with a heart rate monitor. It acts like the speedometer in your car to let you get instant feedback on your effort. When using the heart rate monitor in training let your heart rate rise 5 - 10 beats over easy training rate on the uphill and try to stay 0 – 5 beats under easy rate on the downhill. When racing, allow only 5 beats over racing heart rate on the uphill.

Now, lets run.

Running 365: Day 17: "It Really Doesn't Matter To Me"

2011-01-17T05:08:00.001-08:00

Hours before he was assassinated, he spoke these words.

Looking in his eyes, its as if he knew. The sadness and the pain are evident. Did he have a foreknowledge of his pending death.

Today, running doesn't matter as much as justice and equality.

Jas

Running 365: Day 16: "Tick Tock"

2011-01-16T22:16:00.000-08:00

The tenths of mile clicked off like hours on a clock. Today was a marathon day and after being gone since 6AM this morning, I walked in at 8:46 PM. Having gone full tilt since the start of the day, I had not ran. I had not posted. I had not finished what I am seeking to do; try to run everyday this year...and/or blog about the process.

First, I have NEVER ran 16 days straight. Friday and Saturday were both long runs, 2 1/2 hours and 3 hours each. Fatigue and stiffness are apparent. But tonight, as the clock tick tocked to to 9pm, I still had to get in a minimum of 2 miles. Before I could even think about it, I grabbed my running clothes and headed to SNAP Fitness, EDH.

Two miles. Thats all I had to run. I did. The dreadmill lost tonight. I won.
Its 10:21. I have 1 hr and 39 min to get this posted and I have completed another day. The micro-goals are the only tool I have. Looking at a whole year and Im done. Right now, I just have to get thru an early morning 8 miler. No worries. I'd rather do 8 miles outdoors than 8 minutes on a Dreadmill.

For today, forward is fast.

I am going to bed.

Peace.

Its About To Happen People : Stay Tuned

2011-01-15T21:32:00.000-08:00

A run mapped on 07/26/2010

Find more Runs in Pollock Pines, CA

Running 365: Day 15: "Cramped Out"

2011-01-15T16:28:00.000-08:00

Coming into the last mile of a 3 hour run today, I felt a slight twinge of a knot in my hamstring that was causing some cramping...

FROM HAMMER NUTRITION
"Cramping is your body's final warning signal that you're on empty electrolyte wise. However, your performance is deteriorating and you are slowing down long before you feel the slightest twinge of a cramp. To keep your body's muscular, digestive, nervous, and cardiac systems firing on all cylinders you need a consistent supply of all electrolytic minerals, not just sodium and potassium. Plus, in many instances, you require greater volumes of electrolytes than any sports drink or gel can provide. That is why Endurolytes fulfills such a crucial component of your fueling by supplying your body with a perfectly balanced, full-spectrum, rapidly assimilated electrolyte source, allowing you to meet your widely variable electrolyte needs with tremendous precision, hour after hour, no matter what the weather throws at you."

I have seen cramping at its worst. When I had my bout with Renal Failure, I thought the SEVERE CRAMPING was a sodium issue. Oddly, it was way worse. Sometimes cramping can come from dehydration or not enough water. However, if you up your water intake and the actual cause is low sodium, the effects can be dire. With a low sodium count and a simultanous increase of water, athletes can experience hyponatremia. NOT GOOD.

So what to do?

Three Ways To Maintain Best Performance

Supplement. Hydrate. Observe.

Supplement: A staple of mine on every run are electrolyte supplements to assure I have proper balance. Hammer's enudrolyte are the most efficient for me. They assure that the essential elements keep me healthy and balanced.If my sodium is low, failure is imminent. If my electrolytes are low, this to can cause failure. Many runners think that replenishing sodium (salt-tabs) will address the electrolytes. Not so. Endurolytes contains not only sodium (40mg), but other essentials.

Sodium (as Sodium Chloride) 40mg
Chloride (as Sodium Chloride) 60mg
Calcium (as Chelate) 50mg
Magnesium (as Chelate) 25mg
Potassium (as Chelate) 25mg
Vitamin B-6 (as Pyridoxine HCL) 6.6mg
Manganese (as Chelate) 1.6mg
L-Tyrosine

The above is a fancy list to say "THINGS YOUR BODY MUST HAVE."

Supplement Suggestion: Add Hammer's Endurolytes today.

Hydration: Seek to take in 22-28 oz of water an hour under normal conditions. However, once the temps are above 80 degrees experience will determine if more is needed. Anything under 22oz, dehyration can hit fast. Under-hydrating, in my opinion, is the first cause of decreased performance.

Hydration Suggestion: Carry a water bottle on every run.

Observe: You are the best determinatation of what is going on inside. Symptoms of dehydration usually begin with thirst and progress to more alarming manifestations as the need for water becomes more dire. The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of it's total fluid. These mild dehydration symptoms are often (but not limited to):

•Thirst
•Loss of Appetite
•Dry Skin
•Skin Flushing
•Dark Colored Urine
•Dry Mouth
•fatigue or Weakness
•Chills
•Head Rushes

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

•Increased heart rate
•Increased respiration
•Decreased sweating
•Decreased urination
•Increased body temperature
•Extreme fatigue
•Muscle cramps
•Headaches
•Nausea
•Tingling of the limbs

When the body reaches 10% fluid loss emergency help is needed IMMEDIATELY! 10% fluid loss and above is often fatal! Symptoms of severe dehydration include:

•Muscle spasms
•Vomiting
•Racing pulse
•Shriveled skin
•Dim vision
•Painful urination
•Confusion
•Difficulty breathing
•Seizures
•Chest and Abdominal pain
•unconsciousness

In reality, unless you are throttling in severe conditions (super long or super hot) a loss of +3or 4% is not likely. Most quit before the effects fully set in. Regardless, prevention is safest.

Suggestion: Listen to your body.

Whether it is at the gym, the trails, or along a bike trail...exercise smart!

Much hope.

Running 365: Day 14: "2 Down 50 To Go"

2011-01-14T05:05:00.000-08:00

Sad but true. Never before has 50 weeks looked to be so far away. More is coming out of this early phased journey than running. The metaphore and typology of needing to be comfortable in the moment and not get impatient with 50 more weeks ahead. As with a long run, I take it 1 step, or in this case, 1 moment at a time.

I'm asked often, "how do you stay motivated?" The short answer is I dont. There are times when I lack motivation. But motivation is not my motor. Committment is what moves me forward. Motivation is the energy behind the movement. My committment is to chase down "the best version of myself." I run to "test the limits of the human souls." Those are the words of David Goggins. One of the ten endurance athletes, every person should know.

He chases limits.

And you? What do you chase today?

If its more money, you may end up bankrupt.
If its more things, you may get bogged down.

But if its the best version of yourself, you'll find greatness and significance. That's IN YOU.

As for what motivates me? Today, its great people.

PROFILE ONE OF TEN: People Every Athlete Should Know: David Goggins

Oh yea, regarding running. Heading out for a three-hour trail run today and a four-hour tomorrow AM. I love back to back long days. The best version of me is usually along the trail.

Much Hope.

JAS

Running 365: "...Almost Over"

2011-01-13T09:33:00.000-08:00

As quick as it begin, it was almost over. I knew by the nature of my schedule, running yesterday was going to be tough. Tuesday night, I got home late from Hood to Coast Premier. Rolling out of bed at 4AM wasnt going to happen because I wanted to see my kids which produces a late start. Without running in the AM, my chances of running everyday drop dratcially. Things come up.

By 8pm last night, I was finishing my last meeting and still had not ran. With anghst in my step, I looked at the pavement. It was cursing at me to go away. I scrolled my IPOD and landed on a song called Almost Over and giggled at the irony of the moment. With a decision before me, if I didnt run, my goal of running everyday for a year was almost over.

For those who wonder, my definition of a run, has to be a measurable distance. A minimum of 2 miles or 20 minutes is the minimum to call it a run for my experiment. I started down the road in the cold air and my lungs burned. But it was worth it. 2 miles, 16:25 Seconds. DONE.

And for those still trying to get a listen to what was on the ipod...

Relax. Run. Remember the reason.

JHARP

Running 365: Day 13: "Hammer Time"

2011-01-13T05:37:00.001-08:00

More than anything, the best way to move through an extended workout is to have the proper nutrition and hydration. Essentially, are you taking in the right calories and the right amount of liquid DURING your workout, jog, walk or run.

Cause for dramatic under performance is a lack of energy and the beginning phases of dehydration. In my early days of running, I headed out with a bottle of water...maybe. I never considered fuel (calories). But just like a wood stove burning wood to produce heat, your body needs energy to burn calories and create energy.

Finally, I decided on long(er) runs, I would use GU. I hated the texture and hated the taste. I found I would get a subtle boost of energy and then crash...while working out. Sustained energy was absent. Then I discovered Hammer Nutrition.
More than anything else, Hammer Products are not laden with sugar or simple carbs. Instead, they avoid fructose, sucrose and other simple sugars. Instead, they build with longer lasting, healthy carbs, for an energy source.

For the past four years, I am Hammer Exclusive as are most of our runners who care to learn and discover better performance.

Regardless of what your level of exercise is, consider learning the basics with a brief insider look from Steve Born, Hammer's fueling expert. Born, describes the essentials of getting started. It will make a difference in all you to as you quest the best version of yourself.

Much Hope,
JHARP

PICTURE: Ashley and Michelle, spending time with friend, Hammer's Steve Born

Running 365: Day 12: "In Da' Hood"

2011-01-12T06:31:00.000-08:00

Walking past the ticket line and into the theater, I felt butterflies fluttering in my gut. I have looked with great anticipation to the premier of Hood to Coast Running Documentary that chronicles three or four running teams in the largest relay race in the world. One thousand, 12-person teams run 197 miles from Mt Hood Oregon to the Pacific Ocean.

Amazing.

Watching the stories unfold in this one-night only premier was facinating and gripping. Sharing the evening with some of my closest friends was priceless.

As I entered, I immediately saw Dave Bry, a Sacramento Be Change Runner who had a crew of 6 to match our crew of 8. A nearly packed theater was filled with runners from the Sacramento Region who I have seen countless times at races. I smiled, waved, and thumbs up people who were there experiencing the same vibe of hope, exhilartation and a fore-knowledge that soon they to would be hoping to registar to run H2C.

Before the movie rolled, I took inventory of those with me.

Sheri and Sherene | These two are the Be Change Runners from Elk Grove who some how conjoled me into meeting them every Thursday AM for a 445AM Run in order to monitor their Intervals/Repeats. Nearly an hour away, I left at 345AM to be on time to run them. I loved watching their eyes light up at the CIM in December. Completely tenacious and resilient, their life approach is contagious.

Michelle | In days, she leaves for the Brazil 135 to be the Crew Chief Ray Sanchez and his attempt at a Top 10 finish. As a great runner, she has a rare ability to get Ray, a top Ultra-Elite, to listen to her. She runs Equal Start and directs so many aspects of all things "Equal Start."

Erika | Waiting for her husband to arrive and saving him a seat, her new found discovered love for running was painted on her face. After only 4 months of serious running, she placed as the 6th female to finish the Sierra Nevada Endurance Run and 23 rd overall. The endurance in which she runs is second to how she dreams and plans for runs on behalf of others and their needs.

Tracy | He and I have known each other since 6th grade or even earlier, Tracy jumped in with both feet and nailed his first marathon finish. We ran the North Shore in Hawaii a few weeks ago and yet we had as much excitement for H2C.

BK | Recently regenerated back into the run game, BK ran next to me in 2005 in my first ever marathon. He has now started to train again for an epic year of distance and a hope of a race a month...for Be Change. He is the change in the world I want to be.

Halfway through the movie, I wondered if each of them were thinking what I was thinking...could this be the making of a Hood to Coast team. Could each of us line up, lottery in, and lead the way for what a completely diverse team looks like. From fast and furious runners to long distance/strong plodders, could this be what is formatting in each of our minds...

Walking out of the theater, Tracy leaned over to me and said, I'm in!.

The rest of us just laughed. And now what...

Running 365: Day 11: "Run For Courage"

2011-01-11T05:02:00.001-08:00

I can feel the affects of running 11 days straight. Its not big miles, but some have asked what distance constitutes "a run." Good question. Seeking to run everyday of the year may not happen and there is zero pressure to complete it. Part of the passion and purpose is just moving forward each day with a desire to run.

A run, being a minimum of 2 miles, could be interupted at any moment by circumstances beyond my control. If that happens, I'll write about what caused me to miss the run. Maybe its travel. Maybe its exhaustion. Maybe its will. Maybe its desire. Regardless, I am just enjoying the process.

If you are going to run, run for a reason.

Yesterday, I had the honor of meeting with Ashlie Bryant and the team that drive Run For Courage. This group of women are convicted to confront the tradgedy of Human Sex Trafficing. By organizing 5K races, they raise funds and then direct those funds to the most effective places and organizations addressing this global epidemic. Amazing.

We sat at Ashlie's home with her family and team and discussed vision for the future. I left feeling so encouraged to see how running is being used as a tool to raise awareness and funding for a couragous cause.

Run for Courage! Run for a Reason. Just run.

Running 365: Day 10: "Find Rhythm"

2011-01-10T05:21:00.001-08:00

Sometimes its good to reflect and remember that Be Change moves beyond inner-city children and their needs. I forget sometimes of its reach and contagious impact on people and friends from every aspect of life and every corner of America.

I recieved this today from a friend in the Mid West. More than 2 years ago, he and I sat down and discussed his desire to lose weight. Running was not an option for his joints and knees, feet and legs. We talked through a simple plan to get moving with a goal of reaching a single day of 10,000 steps.

To encourage him, our team pitched in and surprised him by sending him a pair of Asics running shoe to jump start his vision. Never dreamed I'd get the email below...

Obviouisly, his identity is confidential... :)

"Jas-

Just wanted to let you know that I have gone 32 days straight with 12,000 steps or more (most days over 15,000). I am my goal is to average 20,000 steps by the end of winter. I have lost about 50 lbs and am feeling better than ever. I start every day with 90 minutes on the treadmill. It is quickly becoming an addiction that I never thought I would have. I am fitting into clothes that I have not been able to wear for over 3 years. It has taken time but I am finally finding my rhythm.

Thanks for getting my feet moving,

______"

Re-read his last line.

"It has taken time but I am finally finding my rhythm."

Everything is about rhythm. Finding yours means that your mind, body, and soul are working in concert to create the best version of yourself.

Today, the best version of yourself is a healthy outlook on life.

Best version has a vision.
Best version has a dream.
Best version makes the first move.

Like my friend's journey, the first step of 12,000 in a day, is the first one.

Now go!

Much love.
JHARP

Running 365: Day 9: Hood to Coast

2011-01-09T18:20:00.000-08:00

For those of you that are interested, a few of us are going to the premier of Hood to Coast Running Documentary on Tuesday, 1/11/11, in El Dorado Hill's Town Center Theaters.

Come be a part.

Would love to see you there.

Visit www.hoodtocoastmovie.com for trailer and ticket info.

Much Hope.

Jas