tag:blogger.com,1999:blog-60070503557482632322024-03-14T03:05:50.849-04:00RunnerDude's BlogA running blog providing running, fitness, training, racing, and nutrition tips, ideas, plans, suggestions, and recipes for runners of all ability levels.RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.comBlogger865125tag:blogger.com,1999:blog-6007050355748263232.post-2621022155365222052024-02-06T13:36:00.003-05:002024-02-06T14:05:12.217-05:00Running With Cancer: One Dude's Journey with Lung Cancer<p align="center" class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in; text-align: center;"><b><span face=""Arial",sans-serif" style="color: #222222; font-size: 14pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">Running With Cancer<o:p></o:p></span></b></p>
<p align="center" class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in; text-align: center;"><span face=""Arial",sans-serif" style="color: #222222; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">One Dude’s Journey with Lung Cancer<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixWOn68oQipaTf58KeGLed94C9-wprj00KaOWpEvUbkZD1tSWWyeDySBkBbyHki5hCEhTAZ6icwQUuCC99UGadR-fptdcp1V-TeyzN4JOFxa-yJdui7PgTMEcmJv2yEp0E8TJJkFVgXFW86rhQ2MBbVOc4WPS51HqfoF2FjN5fG6LhILzmeIdyd4ze3eo/s1254/FB_IMG_1707230885736.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1254" data-original-width="1080" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixWOn68oQipaTf58KeGLed94C9-wprj00KaOWpEvUbkZD1tSWWyeDySBkBbyHki5hCEhTAZ6icwQUuCC99UGadR-fptdcp1V-TeyzN4JOFxa-yJdui7PgTMEcmJv2yEp0E8TJJkFVgXFW86rhQ2MBbVOc4WPS51HqfoF2FjN5fG6LhILzmeIdyd4ze3eo/w173-h200/FB_IMG_1707230885736.jpg" width="173" /></a></div><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">One
year ago today, I was sitting at home and my phone rang. It was the pulmonologist.
She said, "Are you at home?" I said, "Yes, " feeling in my
gut that this was not good news. Then she asked, "Are you alone?" I
said, "No," as my gut sank even further. Her next words were,
"Your biopsy results show you have adenocarcinoma</span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #5e5e5e; font-family: Roboto; font-size: 10.5pt;">—</span><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">lung
cancer." I went completely numb. I wasn't emotional or falling apart, just
numb. The doctor was very kind and I'm sure she said more to me, but all I
remember are her words, "You have lung cancer." Eventually, I heard
her explain she was setting up an appointment at the Wesley Long Cancer Center
with an oncologist. </span><p></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">What
the hell? I’m a runner. Been a runner for 40 years. Runners don’t get lung
cancer. I’ve never smoked or vaped. Ever. Not even a puff. Nonsmokers don’t get
lung cancer. I live a healthy lifestyle. I run and exercise several times a
week. I eat pretty healthy. People who live a healthy lifestyle don’t get
cancer. There’s no obvious link to lung cancer in my family history. These are
all thoughts running through my head after I hung up the phone.</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">To
help this make a little more sense, I’ll back up a little, back to late December
2022. Just before Christmas, I noticed I was getting a cold and a mild cough. I
did several Covid tests, and the results were all negative. I just figured it
was a little touch of the crud going around. </span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">For
the past several years, on Christmas Eve morning, I’ve hosted a group run for
my runners. I was planning on running the 6-mile route. During the run, I had no energy, and I
was a bit short of breath. My buddies I normally run with were well ahead of me. I only made it 5 miles and walked part of the last
mile. I was a bit perplexed, but I </span><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">attributed it to the crud. After Christmas, my
cough continued to get worse, so I called my GP. They had no openings, so they sent
me (virtually) to the Walk-in Clinic (keep in mind, because of the whole Covid
thing, it was a phone-in, not a walk-in). The nurse practitioner,
thought I had a sinus infection. I have them periodically, so it seemed like a
pretty accurate diagnosis. I was prescribed an antibiotic. After a week, I was
worse, and I was completely out of breath just walking up the stairs to the
second floor in our house. I called the doc back and requested an in-person
visit. I was sent to the Walk-in Clinic again, but this time, I actually got to
walk in. After an initial exam and listening to my breathing, the doc thought I
may have pneumonia and did an X-ray. </span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">The doctor
returned with the scan and a furrowed brow. He showed me the scans and I could
see that my lungs were filled with what looked like cotton balls. The doc
explained that this wasn't pneumonia. He said he was concerned it was cancer
and that he was sending me to a pulmonologist who would do more tests. Only
problem, it would be about a week before he could get an appointment. I learned
very quickly that waiting during this whole discovery process was almost as
painful as the cancer itself. Luckily, one of my runners who works at the pulmonology
center was able to get me in the next day. </span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYC6T66BOaCA74l6pk2HvOpQbiP4UhTp98oXXmnxhClbx5OvSLRgEz5naGa04PdjhO9Mrq6jN1Hii-uLoMLDY_8JICDxukUDJbW13gYlUNV1CWQg_yjH8GhArM8wTpkZ0SJ8FVf0OloCc7K1sX_FG-snB5iLaEwV2loR_pjn9EoQ5kKjm3ie4GEo7VhZE/s1080/FB_IMG_1707230999388.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYC6T66BOaCA74l6pk2HvOpQbiP4UhTp98oXXmnxhClbx5OvSLRgEz5naGa04PdjhO9Mrq6jN1Hii-uLoMLDY_8JICDxukUDJbW13gYlUNV1CWQg_yjH8GhArM8wTpkZ0SJ8FVf0OloCc7K1sX_FG-snB5iLaEwV2loR_pjn9EoQ5kKjm3ie4GEo7VhZE/w200-h200/FB_IMG_1707230999388.jpg" width="200" /></a></div>The
pulmonologist did a CT scan and confirmed that she also thought it was cancer. The
next step was to determine the specific type of cancer. Initially, she thought
it might be melanoma. In the past, I've had two melanoma removed, and because
of that, it was a possibility it could have spread to my lungs. The doctor
explained she'd need to do a biopsy to accurately identify the exact type of
cancer. This time it <i style="color: #222222; font-family: Arial, sans-serif; font-size: 12pt;"><b>was</b></i><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;"> a week that I had to wait. Tik Tik Tik....I
know lung cancer is not good. All sorts of things are running through my head.
The biopsy went well, and it was almost another week later when I received that
phone call, "Are you at home? Are you alone? You have Adenocarcinoma-lung
cancer."</span><p></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"></p><div style="text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO1vOJaNxmc77fm3JhGK6NCpmey96OFem3huQPIl3X-_OZp_UWJW1USGsExxnayCWSIFIcLzo7DFsmxX_bxkwJpxZb1wq_pmlUEIOxgbVugi0YdXxPZeJNnZ16bCdr9kCuiFr0Ym_faSHx-BFfe45YlBYaNFTITUeiRE0lxerPVcpbPCqeiziB3ChEzOY/s1080/FB_IMG_1707231316772.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO1vOJaNxmc77fm3JhGK6NCpmey96OFem3huQPIl3X-_OZp_UWJW1USGsExxnayCWSIFIcLzo7DFsmxX_bxkwJpxZb1wq_pmlUEIOxgbVugi0YdXxPZeJNnZ16bCdr9kCuiFr0Ym_faSHx-BFfe45YlBYaNFTITUeiRE0lxerPVcpbPCqeiziB3ChEzOY/w200-h200/FB_IMG_1707231316772.jpg" width="200" /></a></div><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">Seems
like it was another week before I met with my oncologist, Dr. Mohamed. He told
me<br /> and my wife that I had Stage 4 Lung Cancer. It was in both lungs, more
heavily concentrated in the lower right lung. The numbness crept back in. I
remember the room beginning to blur-out to me. </span><p></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">Dr. </span><span face="Arial, sans-serif" style="color: #222222; font-size: 16px;">Mohamed</span><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;"> was supportive, but very direct, saying this was not good. As my head
began to clear, I asked the doc how I could have possibly gotten lung cancer. I’m
not a smoker. I’m active, fit, and live a healthy lifestyle. He said about 20%
of those who get lung cancer get it by being exposed to environmental factors
such as being exposed to radon, asbestos, second-hand smoke, diesel fumes, extreme
pollution, etc. None of which pertained to me. (We even got a radon tester to
check the radon levels in our house and that wasn't the issue.) Then he said that for about 2% of those
who are nonsmokers, there is no apparent/obvious cause. That was me.</span></p><p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">Dr. </span><span face="Arial, sans-serif" style="color: #222222; font-size: 16px;">Mohamed</span><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;"> explained my treatment options. There are typically 4 treatment
options: surgery, chemotherapy, immunotherapy, and targeted therapy. Because
the cancer was so evasive and in both lungs, surgery was not an option. (Down
to three options.) Because I also have ulcerative colitis, immunotherapy was
not an option. My colitis has been pretty much under control for several years,
but because of that history, immunotherapy was not an option. (Down to two
treatment options</span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #4d5156; font-family: Roboto; font-size: 10.5pt;">—</span><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">chemotherapy and
targeted therapy.)</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAm63PUeG3Qf2TpyEgt7NuyBQpBdZNuS86451o4Rsc8yOwGg6HV6Cf3fFzN4bcVktA1Krlm9fxsGvEQJrjHt7xc7nLJkIeDTiFIwvy7M46FEDvLTo5KT7T3Sq6pba5eeIxO5Hr8iggkI37D5CsSdg49VUfhxlb8r4Bs1IhVVwHQ3pv2D9Ys2VodnRmACI/s1350/FB_IMG_1707230934048.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1350" data-original-width="1080" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAm63PUeG3Qf2TpyEgt7NuyBQpBdZNuS86451o4Rsc8yOwGg6HV6Cf3fFzN4bcVktA1Krlm9fxsGvEQJrjHt7xc7nLJkIeDTiFIwvy7M46FEDvLTo5KT7T3Sq6pba5eeIxO5Hr8iggkI37D5CsSdg49VUfhxlb8r4Bs1IhVVwHQ3pv2D9Ys2VodnRmACI/w160-h200/FB_IMG_1707230934048.jpg" width="160" /></a></div><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">Dr. </span><span face="Arial, sans-serif" style="color: #222222; font-size: 16px;">Mohamed</span><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;"> explained that Targeted therapy is a new therapy only available the
past 2-3 years. Targeted therapy does not work for everyone. It depends on
whether the cancer itself has a specific genetic mutation. Nonsmokers who get
lung cancer have a higher chance of the cancer having this mutation. If the
mutation exists, then there’s a possibility that the mutation will have one of
11 different biomarkers. If it has one of these biomarkers, then Targeted
treatment is an option. Biomarkers are what allows the cancer to grow and
spread not only within the lungs but to other parts of the body and other organs
as well. The treatment targets the specific biomarker keeping it from allowing
the cancer to grow and spread, and helps to shrink the cancer.</span><p></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">We did
the needed testing. To be prepared, in case the testing revealed my cancer did
not </span><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">have the genetic mutation and bio marker, I was slated for my first round
of chemotherapy for the following Monday. Before the results came back, I also had
a PET scan and a Brain MRI to see if the cancer had spread to other organs or
other parts of the body. The results did show some cancer in the lymph nodes in
my neck but otherwise it was localized within my lungs. While driving home one
night with my wife after one of the scans, I got a phone call. It was Dr. </span><span face="Arial, sans-serif" style="color: #222222; font-size: 16px;">Mohamed</span><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">! He didn’t want to wait nor make us wait to tell me that he had received the results and my cancer did
in fact have the genetic mutation as well as the best biomarker of the 11 (EGFR) and the best sub level marker (Exon 19),
making it a best-case scenario for Targeted Treatment.</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUVOf4PNfnUAUUSBDycogwXiEQQtM9qArQc5ZgT4LpimAJm6qjw4p6bzUDhxKapsyvaRQqwRSPJjz0WlMffXFPNkTEhiGiVz09d7YUcs35BKQQ4rN3Wzm08gjR6qggAY8CHbH81_-IImJjmtEJE5KjWivceM06ljS1j4A9HdaA0LKPNSzi9lUB8cxRTAk/s1080/FB_IMG_1707231003795.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUVOf4PNfnUAUUSBDycogwXiEQQtM9qArQc5ZgT4LpimAJm6qjw4p6bzUDhxKapsyvaRQqwRSPJjz0WlMffXFPNkTEhiGiVz09d7YUcs35BKQQ4rN3Wzm08gjR6qggAY8CHbH81_-IImJjmtEJE5KjWivceM06ljS1j4A9HdaA0LKPNSzi9lUB8cxRTAk/w200-h200/FB_IMG_1707231003795.jpg" width="200" /></a></div><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">Soon
thereafter, I began Targeted treatment with Tagrisso. It arrives at my house once
a month in a Hazard bag. No one is supposed to touch it but me. Sounds scary,
but it’s not. After the first week of treatment, I could tell a difference. It felt
like one of many weights was lifted. I could breathe better. Now, after almost
a year of targeted treatment, I’m doing so, so, so much better!</span><p></p><p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">I started
treatment at the beginning of March of 2023. By the end of March, I was able to
start running again. I started with 1 mile. Each week I added a half mile to the
run. It wasn’t pretty and it was slow going, but I made progress. In April
of 2023, I ran in a 5K. I just wanted to know I could do it. It wasn’t about
pace. It was about completion.</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaxR04bLe1RVFk45fnqxfIKwlok1h44SyOqaTNdMVl1rBKFH01ypyqK3vyICYKqXnnjZ7HI2pDf3YDIZeqdyS-4vc_3z6ZQmD7xFT7cpwkefOuTsI4kgAquneyjHynuGhRE5S40lR6f1lYjypv749s6AVYYkoB05CzcsUvSg1W5flw-uVzKOxUkUTg_tk/s2048/344253262_242183361694006_1092614118991173079_n.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaxR04bLe1RVFk45fnqxfIKwlok1h44SyOqaTNdMVl1rBKFH01ypyqK3vyICYKqXnnjZ7HI2pDf3YDIZeqdyS-4vc_3z6ZQmD7xFT7cpwkefOuTsI4kgAquneyjHynuGhRE5S40lR6f1lYjypv749s6AVYYkoB05CzcsUvSg1W5flw-uVzKOxUkUTg_tk/w150-h200/344253262_242183361694006_1092614118991173079_n.jpg" width="150" /></a></div>Adjusting
to the “new normal” has been a challenge. When a 4-miler takes the same time
you use to run a 6-miler, it plays with your head. I used to be a fairly speedy
runner. My half marathon PR was a 1:30 and some change. I often tell my runners
coming back from an injury to “Start where you are, not where you were, and you’ll
get where you want to go.” I’ve reminded myself of that quite often over the
past year. I’ve also come to realize that where I want to go, isn’t
going to be where I was a few years ago, and that’s okay. I’m just so grateful
to be able to do the things I love to do. Since that first 5K after starting targeted
treatment, I’ve run two more 5Ks and a 10K. I even placed in my
age-group for two of the races.<p></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">There
are some side effects related to my targeted treatment. I’m very lucky that
mine aren’t severe. The main side effects I deal with that affect my running
are fatigue, muscle soreness, slowed recovery, muscle cramps, balance issues, and
often intestinal issues. It also causes very dry skin, dry mouth, and brittle
nails. All things I can definitely deal with.</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">Looking
back, one of the things that really kept me focused on beating this cancer was not
dwelling on the statistics. Actually, I just recently looked up the life expectancy stats for lung cancer. Here’s what I found:</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><i><span face="Arial, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 12pt;">In 2023, approximately 238,340 adults in the United States were
diagnosed with lung cancer. </span></i><i><span face=""Arial",sans-serif" style="color: #222222; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">20% of all cancer deaths
are caused by lung cancer, the biggest cancer killer worldwide. </span></i><i><span face="Arial, sans-serif" style="font-size: 12pt;">The national average of people alive five years after a lung cancer
diagnosis is 26.6%. </span></i><i><span face=""Arial",sans-serif" style="color: #222222; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">Just 19% of those diagnosed with stage
4 survive more than 12 months. </span></i><i><span face="Arial, sans-serif" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #212121; font-size: 12pt;">According to the
American Cancer Society, those with stage 4 non-small cell lung cancer (NSCLC) have
a five-year relative survival rate of 9%. </span></i><i><span face=""Arial",sans-serif" style="color: #222222; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">(Info
from, The American Cancer Society, The American Lung Association, AstraZeneca
and The Lung Foundation)</span></i></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">I have
to say, I was quite taken back and glad I chose not to focus on that. My oncologist
was the same, he focused on treatment and beating this cancer. Another factor in
fighting this disease is the fact that I’ve been in good health the majority of
my life. Being a nonsmoker increased my chance of having the genetic mutation. Also, being an otherwise healthy and fit individual has helped me so much in
recovery. I know some may say, “Why bother? Look he’s fit and never smoked, but
still got lung cancer.” But, I know I would not be as far along in recovery as
I am now without having been a fit and healthy person. I am positive that being
healthy and fit at whatever age plays a huge impact when thrown a curveball
like cancer or other disease. Healthy and fit doesn’t mean being in the gym every
day or running excessive miles. It <i><b>does</b></i> mean moving several times a week. It
also helps with mental health which also takes a beating when going through
something like cancer treatment.</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsdYUCdkLOo5GShVUFfsiimJoLDkAPH5MO3SEBdB2j_6SqgnQ1JzDyt2YSS9IU7yLHko0QT0md9q6cQI-wkZx_xty4gWzIbqUdemznhWagc-XdoaYHNyUISQFD3O6ee5_CjuNLVd5nFiZLCzthmnyGIuG8crld3HyqQJKM7W1I5pEAKBfPXJoNK5_0kAQ/s1440/352206779_10222910923512537_190304684121682501_n.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1183" data-original-width="1440" height="164" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsdYUCdkLOo5GShVUFfsiimJoLDkAPH5MO3SEBdB2j_6SqgnQ1JzDyt2YSS9IU7yLHko0QT0md9q6cQI-wkZx_xty4gWzIbqUdemznhWagc-XdoaYHNyUISQFD3O6ee5_CjuNLVd5nFiZLCzthmnyGIuG8crld3HyqQJKM7W1I5pEAKBfPXJoNK5_0kAQ/w200-h164/352206779_10222910923512537_190304684121682501_n.jpg" width="200" /></a></div>A third
factor bolstering the positive trend of my recovery is the support of so many
in my immediate and extended family as well as my running family and community.
That support has meant and continues to mean so much to me and I’m convinced that
it has played a huge part in my recovery.<p></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">So,
what lies ahead? Well, I’ve started training for the Coast Guard Half Marathon
in late April. This training is much different from any other training I’ve
ever done for a race. A major difference it that I have no written plan. Why? Because
I have learned that my body will tell me each week what I can do. Having a written
plan that I'm not able to follow week-to-week would only frustrate me. I try to run three
days a week, but that doesn’t always happen. Some weeks, fatigue is a huge factor
affecting whether or not I can run. My recovery time is much longer now. I need
at least one recovery day in between each run, but often I need two or three.
Training paces are not a factor either. Some runs I feel great and run with relative
ease and other days, I’m a minute or two slower. I never really know what to
expect, and I’m okay with that. I wasn’t initially, but I’ve come to realize
how lucky I am and I appreciate every run. Accepting the new normal doesn’t me
you’re not moving forward, it just means that forward movement is a bit
different.</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;"></span></p><div class="separator" style="clear: both; text-align: center;"><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg133mukqIcc4SFUHdkowm9RUybbH21NMMyKpXooPIHIADgpCy_2Aqh6be_A7c9wWa9Lrb-4q1gH73LTZtN-vqb2hpQnOOln153La9c3tegM-ajik4eW1rpp77JyIt2IXfqnNdZXaKX-0AOK_IWCTURsbUC448JCvONp5jQxTJXIcxe648Lt7OS4hFRWcA/s1080/Screenshot_20240206_100549_Facebook.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1073" data-original-width="1080" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg133mukqIcc4SFUHdkowm9RUybbH21NMMyKpXooPIHIADgpCy_2Aqh6be_A7c9wWa9Lrb-4q1gH73LTZtN-vqb2hpQnOOln153La9c3tegM-ajik4eW1rpp77JyIt2IXfqnNdZXaKX-0AOK_IWCTURsbUC448JCvONp5jQxTJXIcxe648Lt7OS4hFRWcA/w200-h199/Screenshot_20240206_100549_Facebook.jpg" width="200" /></a></span></div><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">Targeted
treatment isn’t a cure, but it’s a way to extend my life as well as the quality of my life much longer
than with more traditional treatments. I'll continue to have CT scans about every three months to check progress. My next scan is later this month. There can be long term effects related
to the treatment for which I’ll continually be monitored. It’s actually a
miracle that I’m here one year later. Three days ago, I celebrated my 59</span><sup style="color: #222222; font-family: Arial, sans-serif;">th</sup><span face="Arial, sans-serif" style="color: #222222; font-size: 12pt;">
birthday. A year ago, I didn’t know if that would be possible. I guess you know what
my birthday wish was and it will remain the same wish for years to come. I’ve
got too much life left to live! Hope to see you out on the run! Trust. Believe. Conquer!</span><span style="background-color: transparent;"> </span><p></p>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-6050180610546877412023-03-08T19:16:00.000-05:002023-03-08T19:16:07.570-05:00Benefits of a Running Coach<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtCZVY9EqTnhx0qrR3qGEY8l7G30OQAWZfVF4mu3ONkLUMGH8AMLtUHMi4tNNJ50kKhdYGdEfSqBIINjfs5EsmTZ5Z8kP-FuHqZXn4eID2qgqJIxs1PFckqIC8VE9oScsdgBh9ppKVxro8XpwI2oONvuU7SHjurfTLIm7o2ORPOj6aEWSLWaKgRYG9/s1802/wordswag_1674249569631.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1534" data-original-width="1802" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtCZVY9EqTnhx0qrR3qGEY8l7G30OQAWZfVF4mu3ONkLUMGH8AMLtUHMi4tNNJ50kKhdYGdEfSqBIINjfs5EsmTZ5Z8kP-FuHqZXn4eID2qgqJIxs1PFckqIC8VE9oScsdgBh9ppKVxro8XpwI2oONvuU7SHjurfTLIm7o2ORPOj6aEWSLWaKgRYG9/s320/wordswag_1674249569631.png" width="320" /></a></div>Have you ever wondered if you needed a running coach? Many runners feel they don't need a running<br /> coach because they don't view themselves as "real" runners. Others may feel that they can get enough from online articles, posts, or training plans or from their fellow runners. Others may think running coaches are too expensive. While others feel they just don't have time.<p></p><p><b>First</b> of all, if you are putting on running shoes and heading out for a run on a regular basis, please <b>most definitely</b> consider yourself a runner. <b>Second,</b> periodical and online articles are great and online plans are fine, but the one thing to keep in mind, is that these plan are written for the masses, not you. <b>Third,</b> like any service, prices will vary. Shop around and find a running coach that's within your budget that provides what you need. <b>Fourth,</b> most running coaches have a variety of ways to interact to meet your busy schedule.</p><p>So, what's the answer? Do you need a running coach? Well, no, a runner doesn't have to have a running coach, <b><i>but</i></b> having been one for over 13 years, I can share with you some of the awesome benefits you may not have thought of.</p><p class="MsoNormal" style="text-align: left;"></p><p class="MsoNormal">Below are some great reasons a running coach can help you with successful training:</p><p class="MsoNormal"></p><ol style="text-align: left;"><li><b>Keeping Your Accountable:</b> Knowing that someone has crafted
a plan for you and will be checking in with you ups your accountability
greatly. Many running coaches also incorporate group runs into their training which ups accountability as well as build relationships with other runners. </li><li><b>Prevent Overtraining and Possible Injury: </b>A common
mistake of self-trained runners is overtraining. When a runner starts to make
progress, they'll often get excited and begin to push themselves harder.
Nothing wrong with pushing yourself, but a coach can help determine when too much of a push
may be detrimental to your running mojo and/or your body. A running coach is a great first line of defense in preventing running injury. Runners are notorious for letting an ache or pain go too long before seeking treatment. I always encourage my runners to share with me when they are experiencing something beyond regular delayed onset muscle soreness, especially they if it's something they've had for more than a couple days and it's not getting better. I'm not a doctor or physical therapist, but I'm often that needed push to get a runner to seek professional medical help.</li><li><b>Keep Better Perspective and Prevent Self-Doubt:</b> When
training for any race, but particularly a distance race such as a half or full marathon, self-doubt can creep in pulling a runner down. There's a saying
that running is often 90% mental and 10% physical, and in many cases that is
true. We can be our own worst enemy. A coach can help put things in
perspective. If you 've had a bad run, a coach, can help you evaluate that run
and determine if the lackluster performance was due to improper fueling or
hydration, over training, poor sleep, stress, or some other factor.</li><li><b>A Real-Time/Catered-to-You Sounding Board:</b> When I'm in
a training cycle with runners, I get emails, messages, phone calls and in-person
chats all the time regarding anything and everything about my runners' training.
Instead of wondering if you're on the right track, you have someone well versed in your training as a sounding board in real-time.</li><li><b>Create a Plan for You and Your Goals Not the Masses:</b> A
running coach will craft a plan geared specifically for you. Factors such as
your running history, your current running, the race you've selected, your
personal goals, and more will all be taken into account when crafting your
plan. Often runners will use the same plan year-after-year. Most runners don't stay the same, they may have made great gains or had a set-back from the previous year. A running coach will create a plan based on your current running.</li><li><b>Adjust Your Plan During Training: </b>As a running coach, one of the first things I tell a runner when
I meet with them to talk about their training and goals, is that the plan I
create is <i>fluid</i>. What I mean by that is, it's not set in stone. Changes can and
will be made along the way. Sometimes life gets in the way and a plan needs to
be revised. Sometimes a runner will make great gains during training and
training paces need to be made. A runner needs to have structure and guidance
with a plan, but not feel that they are completely locked in.</li><li><b>Explain Your Workouts and Why You're Doing Them:</b> Many online plans will have a variety of runs,
but with very little explanation for why you're running these different types of
runs. If a runner was not involved in track or cross-country in high
school or college, they may not be familiar with some types of run
workouts. Many runners will avoid speed work because they think they need
access to a track. A running coach will thoroughly explain everything in your plan. They'll also explain how workouts can be accomplished without access to a
track. (None of my speed workouts need a track.)</li><li><b>Help Fit in Cross-Training to Support Your
Running/Training: </b>Many runners know that adding in cross-training
can benefit their running, but don't know what to incorporate or how to incorporate it. While
other runners are unaware of the benefits of incorporating other types of fitness. A running coach can help safely add in appropriate types and amounts of cross-training to your training regimen. </li><li><b>Explain and Help Support You With Your Fueling and Hydration
Needs:</b> Just as important as the weekly runs, proper fueling
and hydration is vital to successful training. A running coach can provide
proper guidelines for fueling and hydration to support your runs.</li><li><b>Motivate and Inspire:</b> A running coach is your biggest cheerleader. Ongoing motivation and encouragement can often be the difference in successful race training.</li></ol><div>In the Greensboro, NC area and looking for a running coach, <a href="https://runnerdudesfitness.com">click here</a>.</div><p></p><p></p>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-27559428622113756012022-10-07T16:17:00.006-04:002022-10-07T16:19:10.690-04:00Alternative Fuel Sources<p> Are you a runner for which fuel sources like gels, Gu's and chews, just don't seem to do the trick. Do prepackaged fuel sources give you stomach distress or maybe you just don't like the taste or texture? Then check out my tips for alternative fuel sources. Some might be right in your cupboard!</p><p></p>
<center> <div style="padding: 56.25% 0px 0px; position: relative;"><iframe allow="autoplay; fullscreen; picture-in-picture" allowfullscreen="" frameborder="0" src="https://player.vimeo.com/video/750100348?h=8c1134e91f&badge=0&autopause=0&player_id=0&app_id=58479" style="height: 100%; left: 0; position: absolute; top: 0; width: 100%;" title="Training Tip Video #9: Alternative Fuel Sources"></iframe></div><script src="https://player.vimeo.com/api/player.js"></script></center>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-54070489534702284852021-12-03T03:42:00.005-05:002021-12-03T03:42:55.793-05:00Heathly Blueberry Muffins<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV2nx6BPeIfVK3f1JWeMELKVlMNTI1REwj-udn-YIDZq8iQLKIdDnEXkmrpyKfxFFb31DK9a9VaACX41cF3Ohj56l9eyVsLt2V6DbCeqorPcZwFKJbdP6VcYHKLgBcsx8743wvcfsI6VE/s1440/240388526_10219710537224880_8182598831365422268_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1440" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV2nx6BPeIfVK3f1JWeMELKVlMNTI1REwj-udn-YIDZq8iQLKIdDnEXkmrpyKfxFFb31DK9a9VaACX41cF3Ohj56l9eyVsLt2V6DbCeqorPcZwFKJbdP6VcYHKLgBcsx8743wvcfsI6VE/s320/240388526_10219710537224880_8182598831365422268_n.jpg" width="320" /></a></div>A runner friend of mine brought me some blueberries from his own blueberry bush, so I decided to make some blueberry muffins. I searched for a healthier version of a blueberry muffin and came across this one. I've tweaked it a little and here's my version. Great for breakfast and/or pre-run fueling!<p></p><p class="MsoNormal"><b>INGREDIENTS</b><o:p></o:p></p><p class="MsoNormal"></p><ul style="text-align: left;"><li>1 ¾ cups plus 1 teaspoon white whole wheat flour</li><li>1 teaspoon baking powder</li><li>½ teaspoon baking soda</li><li>½ teaspoon fine sea salt</li><li>¼ teaspoon ground cinnamon </li><li>⅓ cup canola oil</li><li>½ cup honey </li><li>2 eggs (room temperature)</li><li>1 cup plain Greek yogurt* (Any fat percentage even fat-free will work. Higher fat Greek yogurt will make a richer muffin. I used 2%.)</li><li>2 teaspoons vanilla extract</li><li>1 cup blueberries</li><li>1 tablespoon turbinado sugar (also called raw sugar), for
sprinkling on top</li></ul><o:p></o:p><p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><b>INSTRUCTIONS</b><o:p></o:p></p><p class="MsoNormal">Preheat the oven to 400<span style="background-color: white; color: #4d5156; font-family: Roboto, arial, sans-serif; font-size: 14px;">°</span> F. </p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal">In a large mixing bowl, combine 1 ¾ cups of the flour with
the baking powder, baking soda, salt and cinnamon. Mix them together with a
whisk.<o:p></o:p></p><p class="MsoNormal">Combine the oil and honey in a medium bowl and beat together with a whisk. Next, beat in eggs. Then mix in vanilla extract and yogurt . <o:p></o:p></p><p class="MsoNormal">Pour the wet ingredients into the dry and mix with a large spoon. A few lumps in the mixture is fine. Before adding the blueberries, place them in a bowl and sprinkle with the remaining 1 teaspoon of flour. This keeps the blueberries from sinking to the bottom of the batter when baking. Fold the flour-coated blueberries into the
batter. The batter will be thick.<o:p></o:p></p><p class="MsoNormal">Grease a 12-cup muffin tin or line with paper muffin cups. (I use paper muffin cups.) Evenly divide the batter between the dozen muffin cups Sprinkle
the tops of the muffins with turbinado sugar. Bake the muffins until golden (16 to 19
minutes). If a toothpick inserted into a
muffin comes out clean, they're done.</p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal">Cool muffins on a cooling rack. </p>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-74416883212376620892021-12-03T02:58:00.000-05:002021-12-03T02:58:07.959-05:00Baked Berry Oatmeal<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-J5ngiYNVMgWpBdTH95mAaWuz70wTe-eXIC_ZIgjUIvDh9jyz3V_sT46LD1ho-HvjoEE7KAqAaoJTozpHgtcKtQj_zJEl-PBoKk_QFnnJ4bqpvNJc07G3oXw7JF29EKiSj0CFd5OCGvw/s1440/263442836_10220156757660112_871765139744211676_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1440" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-J5ngiYNVMgWpBdTH95mAaWuz70wTe-eXIC_ZIgjUIvDh9jyz3V_sT46LD1ho-HvjoEE7KAqAaoJTozpHgtcKtQj_zJEl-PBoKk_QFnnJ4bqpvNJc07G3oXw7JF29EKiSj0CFd5OCGvw/s320/263442836_10220156757660112_871765139744211676_n.jpg" width="320" /></a></div>My running friend Cathy Jackson shared this simple to make Berry Baked Oatmeal recipe. It's the perfect breakfast or pre-run fueling for runners! <p></p><p><b style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">Baked Berry Oatmeal </b></p><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><b>1 hour - Serves 4-6</b></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><b>Ingredients:</b></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><ul style="text-align: left;"><li>2 1/2 cups Old Fashioned Oats</li><li>1/2 cup Steel Cut Oats</li><li>2 tsp baking powder</li><li>1/2 tsp salt</li><li>1/2 tsp ground cinnamon</li><li>1/4 cup brown sugar, packed</li><li>1/4 cup honey</li><li>1/4 cup coconut oil (I used canola oil)</li><li>1/3 cup unsweetened applesauce </li><li>1 large egg, beaten</li><li>2 cups Unsweetened Coconut Milk (I used 1% regular milk)</li><li>Raspberries</li><li>Blueberries</li><li>Blackberries</li><li>Chopped Almonds</li><li>Coconut Sugar</li></ul></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><b>Directions:</b></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><b><br /></b></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">Preheat oven to 400°F.</div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">In large bowl stir together rolled oats, steel cut oats, baking powder, salt & cinnamon, set aside.</div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">In medium bowl combine brown sugar, honey, oil, applesauce, egg & milk. Add to oat mixture & stir until combined.</div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">Pour into a greased 2 quart casserole dish (a 9" x 13" glass baking dish works good too). Top evenly with berries, chopped almonds & sprinkle lightly with coconut sugar.</div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">Bake uncovered for 40 minutes or until set and lightly browned. </div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;"><br /></div><div style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;">Serve warm - top with Greek Yogurt and chopped almonds </div>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-59389936453268656852021-11-28T11:20:00.001-05:002021-11-28T11:20:26.281-05:00Pumpkin Chocolate Cranberry Pecan Cookies<p></p><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4NsEvxjzygkmMBYA_HG18bUxdd0Bb4whX5uHWXM7i7baAQn7EJwGDycBFtidtuHS5V3bbGXuK49uBuUSwbXnkBckCvsbug_-_Oo1zbSF_ZYKdTDH9BKvE9OpQ7PDN0zGckP35C2AYbpw/s2048/20211124_100327.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4NsEvxjzygkmMBYA_HG18bUxdd0Bb4whX5uHWXM7i7baAQn7EJwGDycBFtidtuHS5V3bbGXuK49uBuUSwbXnkBckCvsbug_-_Oo1zbSF_ZYKdTDH9BKvE9OpQ7PDN0zGckP35C2AYbpw/s320/20211124_100327.jpg" width="240" /></a></div> Looking for an easy cookie recipe for the holidays? This recipe is perfect. Full of fall flavors this cookie will satisfy that craving for pumpkin, chocolate, cranberries and pecans all in one bite!<p></p><p><b><span style="font-size: large;">Pumpkin Chocolate Cranberry Pecan Cookies</span></b></p><p></p><p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><span style="font-size: medium;"><b>Ingredients: </b></span><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"></p><ul style="text-align: left;"><li>2 cups
all-purpose flour </li><li>1 1/3 cups quick
or old-fashioned oats </li><li>1 teaspoon baking
soda </li><li>2 teaspoons
pumpkin pie spice </li><li>1/2 teaspoon salt
</li><li>1 cup (2 sticks)
unsalted butter, softened </li><li>1 cup packed
light brown sugar </li><li>1 cup granulated
sugar </li><li>1 cup Pumpkin Puree (not pumpkin pie filling)</li><li>1 large egg </li><li>2 teaspoons
vanilla extract </li><li>3/4 cup chopped
pecans </li><li>3/4 cup dried
cranberries </li><li>1 cup semi-sweet chocolate chips </li></ul><o:p></o:p><p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><o:p> </o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><b><span style="font-size: medium;">Directions: </span></b><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMZ_D6oICBVOal9pmFhAbJgrLav79z2njBI8HtnF4qm91wOdz0JZl1N3oiQ0QCVT5c11ksyJdPUgJ1KVPvprF8L-JHfSaQWUE9aIZdmAOK8Jt5P5P5QdRzIXAwAuXRWDwAOgSTc8IVRFo/s1440/261311084_10220124609136419_6384317983387930106_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1328" data-original-width="1440" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMZ_D6oICBVOal9pmFhAbJgrLav79z2njBI8HtnF4qm91wOdz0JZl1N3oiQ0QCVT5c11ksyJdPUgJ1KVPvprF8L-JHfSaQWUE9aIZdmAOK8Jt5P5P5QdRzIXAwAuXRWDwAOgSTc8IVRFo/s320/261311084_10220124609136419_6384317983387930106_n.jpg" width="320" /></a></div><b>Step 1:</b> Preheat
oven to 350° F. Line 3 baking sheets with parchment paper. (I used a baking stone without parchment paper and it worked fine too.)<o:p></o:p><p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><b>Step 2:</b> Combine
flour, oats, baking soda, pumpkin pie spice and salt in medium bowl. <o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><b>Step 3: </b>Beat
butter, brown sugar and granulated sugar in large mixer bowl until light and
fluffy. Add pumpkin, egg and vanilla extract; mix well. <o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><b>Step 4:</b> Add flour
mixture; mix well. Stir in pecans, dried cranberries, and chocolate cihps. <o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><b>Step 5:</b> Use a
large cookie scoop (about 3 tablespoons) to drop approximately 8 scoops of dough per
prepared baking sheets. <o:p></o:p></p>
<p class="MsoNormal" style="line-height: 114%; margin-bottom: 0in;"><b>Step 6:</b> Bake for
14 to 16 minutes or until cookies are firm and lightly browned. Cool on baking
sheets for 5 minutes; remove to wire racks to cool completely.<o:p></o:p></p><br /><p></p>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-75773372260935106312021-11-28T11:03:00.001-05:002021-11-28T11:22:49.649-05:00Healthy Pumpkin Spice Cream Cheese Muffins<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC0RuT-8zJ2FKj7H0vEx4G7jKaOid3z9ESo0SeNlHN45Vp7KguoPh6tuZmwGK9lM_2aL3AIPREwXmAujw8LYaWGsZPb6nfuiawXuhuZq25KF34oyyvl20iTWGF_l3kOLn04PkkV8PLJfY/s1567/257951043_10220103701373738_339676568558018867_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1567" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC0RuT-8zJ2FKj7H0vEx4G7jKaOid3z9ESo0SeNlHN45Vp7KguoPh6tuZmwGK9lM_2aL3AIPREwXmAujw8LYaWGsZPb6nfuiawXuhuZq25KF34oyyvl20iTWGF_l3kOLn04PkkV8PLJfY/s320/257951043_10220103701373738_339676568558018867_n.jpg" width="294" /></a></div>Pumpkin Spice! You can hardly get away from it from October-December. Here's an easy and healthy<br /> recipe what will put all that hype to shame, giving you a very satisfying and healthy muffin that's easy to make and almost guilt free! <p></p><p>I discovered this recipe at <a href="https://amyshealthybaking.com/blog/2016/10/13/skinny-pumpkin-cream-cheese-muffins/" target="_blank">Amy's Healthy Baking</a>. The version reflected below incorporates an increased amount of Liquid Stevia recommended by Amy if you'd like a sweater muffin. Even with the increased amount, the muffins are not overly sweet making them great for breakfast, a snack, or pre-run fueling. My version also includes chocolate chips and walnuts. You can leave them out if desired. </p><p></p><p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;"><b><span style="font-size: large;">Healthy Pumpkin
Cream Cheese Muffins <o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;">Yields: 12
muffins <o:p></o:p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;">They’ll keep for
at least one week if stored in an airtight container in the refrigerator. <o:p></o:p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;"><b><span style="font-size: medium;">Filling Ingredients:<o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;"></p><ul style="text-align: left;"><li>6 tbsp. (90g)
plain nonfat Greek yogurt </li><li>6 tbsp. (84g) cream
cheese, softened </li><li>1 tsp liquid
stevia</li><li>¼ tsp vanilla
extract </li></ul><o:p></o:p><p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;"><o:p></o:p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;"><b><span style="font-size: medium;">Ingredients for
Muffins: <o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;"></p><ul style="text-align: left;"><li>2 cups (240g)
white whole wheat flour (I use King Arthur's White Whole Wheat Flour)</li><li>1 tbsp. (8g)
ground cinnamon </li><li>¼ tsp ground
nutmeg </li><li>¼ tsp ground
ginger </li><li>1 ½ tsp baking
powder </li><li>½ tsp baking soda
</li><li>½ tsp salt </li><li>1 tbsp. (14g)
unsalted butter melted and cooled slightly </li><li>2 large egg
whites, room temperature </li><li>1 ½ tsp vanilla
extract </li><li>2 tsp liquid
stevia </li><li>¼ cup (60g) plain
nonfat Greek yogurt </li><li>1 cup (244g)
pumpkin purée, room temperature (not pumpkin pie mix) </li><li>½ cup (120mL)
nonfat milk </li><li>3/4 cup
semi-sweet chocolate chips </li><li>3/4 cup walnut
pieces</li></ul><p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;"><b><span style="font-size: medium;">Directions:<o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;">Preheat the oven
to 350°F, and line a muffin tin with paper baking cups.<o:p></o:p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;">To prepare the filling, beat the Greek yogurt
and cream cheese with a mixer until smooth and creamy. Add in the liquid stevia
and vanilla. Beat until fully incorporated. Transfer to a zip-topped plastic
bag. <o:p></o:p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;">To prepare the
muffin batter, whisk together the flour, cinnamon, nutmeg, ginger, baking
powder, baking soda, and salt in a medium bowl. In a separate bowl, whisk
together the butter, egg whites, vanilla, and liquid stevia. Stir in the Greek
yogurt, mixing until no large lumps remain. Stir in the pumpkin purée.
Alternate between adding the flour mixture and milk, beginning and ending with
the flour mixture, and stirring just until incorporated. (For best results, add
the flour mixture in 3 equal parts.) Finally fold in the chocolate chips and
walnuts. <o:p></o:p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;">Evenly divide the
batter between the prepared muffin cups. Cut the corner off of the zip-topped
bag with the filling, and pipe the filling into the center of each muffin cup’s
batter. (It’s okay if the filling sticks up over the top of the batter. The
batter will rise around its sides as it bakes.) <o:p></o:p></p>
<p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;">Bake at 350°F for
20-23 minutes or until the pumpkin parts of the tops feels firm to the touch
and a toothpick inserted into the pumpkin part comes out clean. Cool in the
muffin cups for 10 minutes before transferring to a wire rack. <o:p></o:p></p><p class="MsoNormal" style="line-height: 115%; margin-bottom: 0in;">Storage Tip: Cool the muffins completely, place a sheet of waxed paper inside a 1-gallon size plastic zippered baggie. Place the muffins in the bag onto of the waxed paper, zip up the bag and place them in the refrigerator. I've found that heating a muffin for 15-20 secs in the microwave is perfect! (May very base on the microwave and personal preference.)</p><br /><p></p>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-53083999916487772832021-10-20T17:47:00.008-04:002021-10-20T18:12:41.405-04:00Healthy Chocolate Peanut Butter Banana Muffins<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgms-SfR6AV7um9px26WJD2ryHPbzwLdP0nouu5r0A_YxMBNs7s2i-diWWbjvuCjaS_9R5-UMpxCFKluYovplQvhtXXQV7IKQutN1XLWnlx6Z-IummzHXk-4YTSVN9eCV7QOWsjcnmrEak/s843/247205251_10219949024586915_6428054018114494479_n.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="843" data-original-width="843" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgms-SfR6AV7um9px26WJD2ryHPbzwLdP0nouu5r0A_YxMBNs7s2i-diWWbjvuCjaS_9R5-UMpxCFKluYovplQvhtXXQV7IKQutN1XLWnlx6Z-IummzHXk-4YTSVN9eCV7QOWsjcnmrEak/s320/247205251_10219949024586915_6428054018114494479_n.jpg" width="320" /></a></div>If you're like me, you're always looking for a healthy breakfast, snack and/or fueling ideas that are easy to make with readily available ingredients. If it has chocolate in it, that's even better! <p></p><p>I stumbled upon a recipe for "healthy chocolate peanut butter banana" muffins that looked pretty easy to make. I tried the original recipe and after a few batches, I tweaked it a bit making them even better for you!</p><p>The great thing about these muffins are you can make a batch or a double batch and freeze them. They freeze great in a zippered plastic baggie. Take one out when ready and heat it for about 30 secs. Because they are muffins, there's nothing to cut, no plate needed, and they transport easily for on-the-run eating. </p><p>I've eaten these muffins for breakfast, as a mid afternoon snack, and I've eaten them for pre-run fueling and post-run refueling. Unlike muffins made with refined white flour and a lot of sugar, these muffins provide lasting energy.</p><p><b><span style="font-size: medium;">Chocolate Peanut Butter Banana Muffins</span></b></p><p class="MsoNormal"><b>INGREDIENTS</b><o:p></o:p></p><p class="MsoNormal"></p><ul style="text-align: left;"><li>1 cup whole wheat flour (I use King Arthur White Whole Wheat
Flour)</li><li>1/3 cup unsweetened cocoa powder</li><li>1 tsp baking soda</li><li>1 tsp baking powder</li><li>1/4 tsp kosher salt</li><li>3 ripe bananas</li><li>1/2 cup honey</li><li>1 large egg</li><li>1/3 cup unsweetened apple sauce</li><li>2 tbsp. canola oil</li><li>1/2 cup peanut butter creamy</li><li>1 cup dark chocolate chips and 1 cup walnut pieces</li></ul><o:p></o:p><p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><b>DIRECTIONS</b><o:p></o:p></p><p class="MsoNormal">Preheat the oven to 375°F and place a rack in the center of
the oven. Line a muffin tray with muffin liners and set aside.<o:p></o:p></p><p class="MsoNormal">In a mixing bowl, mix together flour, cocoa powder, baking
soda, baking powder and salt; set aside. (I sift all the dry ingredients
together.)<o:p></o:p></p><p class="MsoNormal">Next, peel the bananas and place them into a separate bowl. Mash
until no lumps remain. A pastry cutter works great for this. (I use 3 1/2 bananas if they are small.)<o:p></o:p></p><p class="MsoNormal">Add the honey, egg, apple sauce, oil, and peanut butter, beat with a hand mixer until
all the ingredients are well combined.<o:p></o:p></p><p class="MsoNormal">Fold the dry ingredients into the wet mixture. Then fold in the chocolate chips and walnuts. Make sure to avoid over-mixing.<o:p></o:p></p><p class="MsoNormal">Spoon the batter evenly into the muffin cups and bake for
20-22 minutes or until a toothpick inserted in the center comes out clean. Some days 20 mins is good. Some days 25 mins is good. Test them at 20 mins with the tooth pick. Cook a little longer if needed, but avoid overcooking as it dries them out.<o:p></o:p></p><p class="MsoNormal">Remove from the oven and let cool at room temperature.</p><p class="MsoNormal"><b>TIPS</b></p><p class="MsoNormal"></p><ul style="text-align: left;"><li><b>Flour: I use King Arthur White Whole Wheat Flour </b>in the recipe. White whole wheat flour is milled from hard white spring
wheat - a lighter-colored grain than traditional red wheat. It has the same benefits of traditional red wheat but yields a milder-tasting baked good that also has a lighter less dense feel than baked goods made with traditional whole wheat flour. </li><li><b>Applesauce: </b>Make sure to use unsweetened applesauce.
Sweetened has a lot of added sugars. </li><li><b>Don’t overmix</b>: Fold the ingredients gently until just
combined to avoid tough, dense muffins.</li><li><b>Storage: </b>Store in an air-tight container or a zippered baggie in the fridge for up to 4-5 days. Reheat before serving.</li><li><b>Freezing:</b> Allow muffins to cool completely, then freeze in
an air-tight container or a zippered baggie for up to 3 months. Thaw at room
temperature or in the microwave until warm.</li></ul><p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><b>NUTRITION FACTS (1 muffin):</b><o:p></o:p></p><p class="MsoNormal"></p><ul style="text-align: left;"><li>Calories 152</li><li>Total Fat 9.7g (Sat Fat 1.6g)</li><li>Cholesterol 8mg</li><li>Sodium 67mg</li><li>Total Carbohydrates 14.1g (Dietary Fiber 2.2g / Total Sugars
5 g)</li><li>Protein 5g</li><li>Vitamin D 4%</li><li>Calcium 2%</li><li>Iron 9%</li><li>Potassium 4%</li></ul><o:p></o:p><p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p>
</p><p class="MsoNormal"><o:p> </o:p></p><p> </p>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-44122621807489522072021-06-23T11:39:00.003-04:002021-06-23T12:02:43.571-04:00Change is Hard, But Good<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeueuW1DHLEX2ekdtm6RdZuR8gf2bYpHBqmTyXFCjfruRSxRBUSSLCXKAriBrhbM_mkGb7pJ3QDVVglptXDUcoye5B8Vr3MFrQ1m56RUv7hgJ-U4XZ2lk24Gtidkfd-topgGn6vSSSq6Q/s2048/wordswag_1624461991801.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2047" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeueuW1DHLEX2ekdtm6RdZuR8gf2bYpHBqmTyXFCjfruRSxRBUSSLCXKAriBrhbM_mkGb7pJ3QDVVglptXDUcoye5B8Vr3MFrQ1m56RUv7hgJ-U4XZ2lk24Gtidkfd-topgGn6vSSSq6Q/s320/wordswag_1624461991801.png" width="320" /></a></div> As a youngster, I grew up with very little extended family. It was my mom, dad, brother and me. My<br /> grandparents didn't live too far away, but two of them died when I was pretty young. My other two grandparents died when I was in my 20s. So, I never really knew what it was like having a large extended family.<p></p><p>Even as an adult with my own kids, we had a pretty small family unit - my wife, our son, two daughters, and me. My in-laws weren't too far away. My parents were about 3.5 hours away. Close enough for a visit, but not on a weekly basis. We were a pretty tight family. We had friends, but mostly we had each other. When we moved to Greensboro in 1998, I was a solo runner, but eventually joined a group called the Blue Liners and developed a small tight network of running buddies. </p><p>In 2010, my experience with an extended family changed dramatically. That's when I opened RunnerDude's Fitness. My small group of running buddies were quick to support my venture and many were my first clients. Gradually, as I started having beginning running groups, race training programs, and personal training clients, a sense of family began to form. Clients were returning and bringing friends. It was kind of like suddenly having brothers, sisters, cousins, aunts, uncles, and grandparents. We all supported one another in our running and fitness ventures. </p><p>I soon realized, that this support was spilling out into our "outside of running lives." The running programs were bringing strangers together who otherwise would have never met. Best friends were forming. Some even found love. Yes, a few in the various groups have met, fell in love and gotten married. Entire families have come to programs and I've seen little ones grow in to awesome young adults. Sometimes I feel like "PapaDude."</p><p>The awesome thing about family is the support they show during the difficult times. Even way before the pandemic hit, RunnerDude's Fitness dealt with growing pains. Small groups were becoming large groups. Saturday runs of 10-12 were becoming 80-100. All good things. But, I have to admit, I struggled with not wanting to lose my personal connection with everyone. Some shared that they missed the smaller group. It weighed heavy on me. It's a challenge all small business owners deal with....how to grow and still retain all your original values and goals. At times you have to remind yourself you are a business and you're in the business not only because you love what you do, but also because you're providing for your family. Yet, still it's hard.</p><p>This is where my RunnerDude family has been so awesome. I can't tell you how many of my clients (some who have been with me since the start) have been like surrogate welcome wagons. They'll see new people and welcome them with open arms, introduce them to others in the group and help make them feel at home. That's what family is. Welcoming open arms. These same people are also often there offering to volunteer at programs and events throughout the year. They'll see a need and step right in. That's what family is all about. </p><p>Over that last year and a half, Covid-19 has really created quite a challenge for small businesses. RunnerDude's Fitness was shut down for 5 months and even when gyms and fitness centers were allowed to open, I still was not able to do much in my studio because of social distancing requirements. Races were non-existent and so income from race training was non-existent as well. My corporate fitness classes (a large part of RunnerDude's Fitness) were halted and so was that income. I eventually had to let the studio go. </p><p>But during all of that change, I had such strong client support. They supported me through participation in virtual fitness classes, purchasing own-their-own running and fitness plans, and more. They were also there when the outside gathering numbers slowly began to allow for outside training, boot camps, and running groups. Boot Camps outside in 25<span face="Roboto, arial, sans-serif" style="background-color: white; color: #4d5156; font-size: 14px;">° F....now that's support!! </span> Not only were they there physically participating as much as they could, many were there emotionally, providing support by checking in to see how I was doing.</p><p>I can't thank the RunnerDude Family enough for begin there not only over the past year and a half, but over the past 11 years. Yes, change is hard, but good. The RunnerDude Family has helped me see the good in all of that change. While I don't know what the future will bring. I do know there are some pretty awesome people who will be in that future. Some I know and some I've yet to meet. </p><p><b>Trust. Believe. Conquer!</b></p>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-54969509585683159832021-02-20T11:44:00.002-05:002021-02-20T11:44:51.888-05:00Self Care: A Recommittment to Fitness, Wellness, and Healthy Eating<div><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7gI34iqi0aTZFQSRkHa2MLOXjoUW9S6p-kLZ1eQbpi7Gc3P96P23jV7y7eaIshOm6czCYBkf1xhB9pCW8FZl32GkoGXzPWkeQbiZ7t42zG2M0SoMewBDZuPiuq3QnKjCy37NgPP0W9D4/s831/aviary-image-1613793477840.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="831" data-original-width="715" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7gI34iqi0aTZFQSRkHa2MLOXjoUW9S6p-kLZ1eQbpi7Gc3P96P23jV7y7eaIshOm6czCYBkf1xhB9pCW8FZl32GkoGXzPWkeQbiZ7t42zG2M0SoMewBDZuPiuq3QnKjCy37NgPP0W9D4/w275-h320/aviary-image-1613793477840.png" width="275" /></a></div>Yes, even trainers at times need to self-evaluate and recommit to their own fitness and wellbeing. <p></p><p class="MsoNormal">Six years ago I turned 50. That year I committed to
focusing on my own fitness and running. It was 2015 and, that year I ran 4 marathons, I lost
about 20lbs, and felt awesome. In the 6 years since, my focus shifted. I lost
both of my parents (my Dad to cancer and my Mom to Alzheimer's). The pandemic
hit and my business was closed for 5 months then reopened, but with a fraction
of the business. Had to give up my studio and reconfigure how to work with my
fitness and running clients without a dedicated space. </p><p class="MsoNormal">The other day I saw
myself in the mirror and really noticed the toll the past few years had taken.
So, while staring in that mirror, I decided to recommit to my own fitness, health and wellbeing. I do a lot
of workouts each week but leading workouts is different than focusing on your
own fitness goals. I've set some new goals, restarted my daily pushup
challenge, and I'm eating better (oh, but don't worry, I still plan on having
some homemade pound cake). </p><p class="MsoNormal"><b>Goal 1: </b>Get in at least 3 "me runs" each week. They don't have to be long runs. Just runs that are at my pace for physical and mental benefit.</p><p class="MsoNormal"><b>Goal 2:</b> Restart my pushup challenge. Each day do at least 50 pushups. Each week increase the total number by 5 pushups till I get to 100.</p><p class="MsoNormal"><b>Goal 3:</b> Run a Half Marathon in the fall. Hopefully there will be some to choose from, but if not, I'll make my own course and run it here at home.</p><p class="MsoNormal"><b>Goal 4:</b> Be even more diligent with my good eating habits. I'm not a fan of trendy diets or cutting this out or that. I've learned (at least for me), just focusing on eating a healthy balance of carbs, protein, and fat with a splurge every now an then works best for me.</p><p class="MsoNormal"><b>Goal 5: </b>Taking some mental breaks. Whether it's when I get up the morning, during the day at lunch, while on a run, or just before going to sleep, taking some time for me to decompress and chill.</p><p class="MsoNormal">I once heard a younger person say, a man over fifty
should keep his shirt own. To me that means I must have something I'm ashamed
of. I'm no muscle magazine cover model by any means, but at 56, I'm not ashamed
of how I look. There's definitely work to do, and the work I have begun. This picture of me was taken on day 6 of recommitment. Looking forward to 2021 and some me focus. </p><p class="MsoNormal">Join me with your own fitness recommitment.<o:p></o:p></p></div><div></div>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-28413547616901391912021-01-15T16:59:00.006-05:002021-01-15T21:40:47.210-05:00Overcoming Your Quit<div class="separator" style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvF9EDynwOtvlWRY8Szgq4zQqbeUET3mceoJnwaItgzUc_ZZJOS7lZpP9GoGSIROKw2a55757Pwt_H90z6IKOKuMlsd-2ZZn5MmTgUF-sBG81bMOjBrtTpg0142l90k6KsHn-D9U8W_o/s2048/wordswag_1610747342446.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1743" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvF9EDynwOtvlWRY8Szgq4zQqbeUET3mceoJnwaItgzUc_ZZJOS7lZpP9GoGSIROKw2a55757Pwt_H90z6IKOKuMlsd-2ZZn5MmTgUF-sBG81bMOjBrtTpg0142l90k6KsHn-D9U8W_o/w340-h400/wordswag_1610747342446.png" width="340" /></a></div><p><span style="font-family: inherit;"></span></p><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: inherit;"><br /></span></div><span style="font-family: inherit;"><span style="font-family: inherit;"></span>Everyone's experienced it. It can be very strong, even overpowering. Couch potatoes experience it, but experienced exercise gurus experience it too. It's that little voice in your head telling you to stop. Scientists call it "inner speech" or "thought chatter." I call it a nuisance. </span><div><p class="MsoNormal">Steve Taylor PH.D. in a Psychology Today <a href="https://www.psychologytoday.com/us/blog/out-the-darkness/201803/the-voice-inside-your-head">article</a>,
says that "real thinking is when we consciously use powers of reason and
logic to evaluate different options, deliberate over problems, decisions, and plans,
and so forth." He continues to say that "we often like to think of
ourselves as rational creatures, superior to animals because we can
reason, but this kind of rational thinking is actually quite rare. And, in
fact, thought-chatter makes it harder to use our rational powers,
because when we do have issues to deliberate, it streams through our minds
and diverts our attention." Boy is that ever true when you're trying
to add something new in your life like running and/or fitness. <o:p></o:p></p>
<p class="MsoNormal">Taylor, says, that "being immersed in thought-chatter
isn’t so different from dreaming — at least, the
kind of associative dreaming that sorts through the impressions and information
we’ve absorbed recently and sends a strange mixture of them back through our
minds. We have a little more control over thought-chatter than dreams, and it
comes from the conscious mind rather than the subconscious, but
essentially it’s the same whirl of mental material."<o:p></o:p></p>
<p class="MsoNormal">The idea that we have some control over
"thought-chatter" is reassuring, but the problem is that we often
choose not to control it. Have you have told a friend you'd meet her for an
early morning run, but when the alarm rings, that little voice in your head
tells you to roll over and forget the run? Ever plan to run or workout after
work, but on the way home that little voice in your head starts to list all the
other things you need to do instead?<o:p></o:p></p>
<p class="MsoNormal">I'm not sure what Dr. Taylor would say about this theory I
have, but in my own experience, whenever I come to an unknow, or have to
experience something new, or something I'm not experience at, that little voice
in my head turns on me with negative thoughts. When I was a kid and young
adult, I missed out on some cool experiences, because that negative inner voice
ruled. <o:p></o:p></p>
<p class="MsoNormal">As I've "seasoned" over the years, I've learned
that when you tell that inner self doubting voice to shut up, you open the door
to experiencing an entirely new you.<o:p></o:p></p>
<p class="MsoNormal">When it comes to exercise there's a quote, "The pain of
exercise is better than the pain of regret" that seems very fitting. So,
even though the immediate response to listening to that inner voice and rolling
over is comforting, later in the day you start to kick yourself for not getting
out and running. So, not only did that inner voice win, it ended up making you
feel worse. Something to remember when you have that first inkling to change
your plans because the little voice is making quitting sound so good.<o:p></o:p></p>
<p class="MsoNormal">There are other reasons people have issues with quitting
with running and/or exercise. Often it's the initial pain that comes with new
activity. I always tell my new fitness clients and new runners that for the
next several weeks (3-6 weeks) you may feel worse that when you started and
that's normal. Any time you put new demands on your body on a consistent basis
as in a new fitness or running plan, you're body's fitness level is initially
going to dip. It's called the gain threshold. Your body is having to adapt,
rebuild, and recover. It takes time. This is why gyms are full on January 1st,
and then there are tumbleweeds in the parking long on January 31st. People give
up before they start seeing positive change. </p><p class="MsoNormal">So, next time that little voice, inner speech or thought-chatter starts to yack in your head, remember that you can tell it to stop. Remind yourself how much better you feel when you don't listen to it and how guilty you feel when you do listen to it. And, if you're new to fitness, remind yourself that it <b><i>does</i></b> get better. Consistency is the key. </p><p>Now there is a difference between <b style="font-style: italic;">don't want to </b>and <b><i>can't</i></b> . And there's a difference in listening to that little voice and listening to your body. Rest is a very important part of training. If you're hurting beyond regular muscle soreness, take a rest day. If you're worn down mentally and physically, take a rest day. Sometimes you have to overdo to figure that out, but keep in mind that fitness and running is about balancing activity and recovery.</p><p>Meditation can help in dealing with that inner voice. Doesn't have to be fancy legs-crossed "ummm" chanting meditation. It can just be taking some quite time to think about your goals and what might be getting in the way. Creating a mantra can be very effective too. A mantra or slogan, if you will, is a phrase that you repeat to yourself when you need that extra encouragement. My mantra and the mantra I share with my clients is <b>Trust. Believe. Conquer!</b> Trust in your training, believe in yourself, and you'll conquer your goals. Take some time to develop your own mantra to help you overcome your quit.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeWjbiM5fAZs5Xg7nMTmTyhjFB5Dcgc17yXrmpZEXpy5zA_BDMJkbw5YdOMFquUoHindMakCHO1M7fIvbs2y39NQcyfyh3M_PAx2bz3QsmuGRu0gRrkLvSLr0aVRsOaf8PJZvXrI2AFa0/s311/Trust.Believe.Conquer%2521.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="122" data-original-width="311" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeWjbiM5fAZs5Xg7nMTmTyhjFB5Dcgc17yXrmpZEXpy5zA_BDMJkbw5YdOMFquUoHindMakCHO1M7fIvbs2y39NQcyfyh3M_PAx2bz3QsmuGRu0gRrkLvSLr0aVRsOaf8PJZvXrI2AFa0/s0/Trust.Believe.Conquer%2521.jpg" /></a></div></div>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-32054813156204437322021-01-13T09:23:00.001-05:002021-01-13T09:23:38.387-05:00Running Basics Interactive Online CEU Course<div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; white-space: pre-wrap;"><div class="separator" style="clear: both; text-align: center;"><div dir="auto" style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3M8bO6W2GJMZNyERyF4hTnDMR_DTngYG0-O0Sb7_C2RnDipg4njIIEfkVXmZ3bs4ORiXshn0pJmBsc1VtTjYN9xvKfdCQ4hV2boPt9exhUZEx-dWRDwUyU2RQ5ggAjKCXiStU_sOtoCM/s722/course.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="722" data-original-width="582" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3M8bO6W2GJMZNyERyF4hTnDMR_DTngYG0-O0Sb7_C2RnDipg4njIIEfkVXmZ3bs4ORiXshn0pJmBsc1VtTjYN9xvKfdCQ4hV2boPt9exhUZEx-dWRDwUyU2RQ5ggAjKCXiStU_sOtoCM/w323-h400/course.png" width="323" /></a></div>I'm excited to announce the launch of my new interactive online <b><i>Running Basics</i></b> CEU course available through National Personal Training Institute Global. (Earn CEU credits for NASM, AFFA, and NATIONALPTI)!</div><div dir="auto" style="text-align: left;"><br /></div><div dir="auto" style="text-align: left;">This course will help fitness professionals, personal trainers, fitness trainers, and coaches feel more confident working with runners, better meet the fitness needs of their running clients, and widen their client base by offering programs designed for runners of all levels. </div><div dir="auto" style="text-align: left;"><br /></div><div dir="auto" style="text-align: left;">Through 1/19 you can save 30% off the registration fee. Use promo code <b>CELEBRATION30</b> at checkout.</div><div dir="auto" style="text-align: left;">For more info, go to <span style="font-family: inherit;"><a class="oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl py34i1dx gpro0wi8" href="https://www.nationalptiglobal.org/online-continuing-education/running-basics/7259?fbclid=IwAR25glgKOSlDFuUuZ5ZUUqjtfKyOUa6WysymWa45xOZMbZ9hjpyA7m6hV_k" rel="nofollow noopener" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0" target="_blank">https://www.nationalptiglobal.org/onl.../running-basics/7259</a></span></div></div></div><div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; white-space: pre-wrap;"><span style="font-family: inherit;"></span></div>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-15839777432211859652021-01-13T09:11:00.004-05:002021-01-13T09:11:59.442-05:00Celebrating 11 Years!<p><span face=""Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif" style="background-color: white; color: #050505; font-size: 15px; white-space: pre-wrap;">RunnerDude's Fitness is celebrating 11 years! WeeDoggie! Take some time to check out this celebration video! Our success is due to the awesome Triad running community! </span></p>
<center><iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="360" src="https://player.vimeo.com/video/498977551" width="500"></iframe></center><center><span style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; text-align: left; white-space: pre-wrap;"><br /></span></center><center style="text-align: center;"><span style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; text-align: left; white-space: pre-wrap;">We're also offering 25% Off any one purchase! Use Code: ANNIVERSARY25 at checkout (be sure to click on "Apply" after entering the code.) </span><span style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; text-align: left; white-space: pre-wrap;"><a class="oajrlxb2 g5ia77u1 qu0x051f esr5mh6w e9989ue4 r7d6kgcz rq0escxv nhd2j8a9 nc684nl6 p7hjln8o kvgmc6g5 cxmmr5t8 oygrvhab hcukyx3x jb3vyjys rz4wbd8a qt6c0cv9 a8nywdso i1ao9s8h esuyzwwr f1sip0of lzcic4wl py34i1dx gpro0wi8" href="https://runnerdudesfitness.com/?fbclid=IwAR0i3s7z6s7GqwBk1dtTPxCzdugyP00kKkoc1rkdpHCcNiZTAxOw-8dP5BM" rel="nofollow noopener" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0" target="_blank">https://runnerdudesfitness.com</a></span>
</center><center><br /></center><center><br /></center>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-83626187770239360872020-11-05T11:58:00.001-05:002020-11-05T11:58:14.395-05:00RunnerDude Full-Body Workouts Available Online!<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWh_E7SfgED0Th-4jJhB_bakP1Z15avMiDlcQQtBiiMJnP__AwuywFQ_U3nXzhEI1nYvulpx5vlZFupx1Cybfi-T03LwEk-JByos-1vusQW4WzkAEr1S_sp2g5DG0MGLvl_Exm-TICdBk/s2048/wordswag_1604413421579.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2038" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWh_E7SfgED0Th-4jJhB_bakP1Z15avMiDlcQQtBiiMJnP__AwuywFQ_U3nXzhEI1nYvulpx5vlZFupx1Cybfi-T03LwEk-JByos-1vusQW4WzkAEr1S_sp2g5DG0MGLvl_Exm-TICdBk/s320/wordswag_1604413421579.png" width="320" /></a></div><span style="background-color: white; color: #050505; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 18px;">I've had a blast over the past 7 months creating and sharing full-body workout videos that can be done at home. </span><p></p><p><span style="background-color: white; color: #050505; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 18px;">Now you can get access to all 20 workouts! You can stream them or download them. You can buy access to all 20 workouts or select just the ones you'd like. </span></p><p><span style="background-color: white; color: #050505; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 18px;">Each workout is a full-body (upper-body, lower-body, and core) workout. Over 100 exercises are used in the series. These workouts can be used in any order. The workouts require very little equipment, making them perfect for home use.</span></p><div style="background-color: white; color: #36495f; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 14px;"><br /></div><div style="background-color: white; color: #36495f; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 14px;"><span style="color: #050505; font-size: 18px; font-weight: bold;">Click below</span><span style="color: #050505; font-size: 18px;"> to see a sample workout video, a list of the workout videos and a short video sharing more about the workouts.</span></div><div style="background-color: white; color: #36495f; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 14px;"><span style="color: #050505; font-size: 18px;"><br /></span></div><div style="background-color: white; color: #36495f; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 14px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://vimeo.com/ondemand/runnerdude?1&ref=fb-share&fbclid=IwAR2Ii2gsW0GKTgtmsYFDtY6_uXKJYI7ya6wBKd8iFiLfs61KvWMdwCX4VX0" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="347" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlVk_4zNpLOSN1SsnJxdKrf29-mSJ5ptm_5XgsdorfY3-ceyNFH4FCJFwSZrF5n701iAbYckfZgfcNMXthqAIKewqm-DLFe7xs6uuvo9Yz0WdysnWbwtHWaNDXmHAQ-YIXwVyMUSwdPsc/s320/Vimeo_Button.png" width="320" /></a></div><br /><span style="color: #050505; font-size: 18px;"><br /></span></div>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-76456746711047648682020-09-23T09:53:00.001-04:002020-09-23T09:53:24.032-04:00TrueEnergy Sock Review<p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqbfYlDmbuTTsoW2mlaeqYF3Ecz2jpv7oSaJyIfWQH-A779rqfSiYGi1Q3_HnWMFDCCsryssQtWkGUFI1IOAk7L0lENmXx6NFtI2PCL3ZNXvmjQ3OmlvTpBASv3yIDmELxnB-EYybA54E/s831/FB_IMG_1600867164722.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="770" data-original-width="831" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqbfYlDmbuTTsoW2mlaeqYF3Ecz2jpv7oSaJyIfWQH-A779rqfSiYGi1Q3_HnWMFDCCsryssQtWkGUFI1IOAk7L0lENmXx6NFtI2PCL3ZNXvmjQ3OmlvTpBASv3yIDmELxnB-EYybA54E/s320/FB_IMG_1600867164722.jpg" width="320" /></a>Back in the spring, TrueEnergy sent me a pair of their low cut socks to test out. With the pandemic in full force and my fitness studio shut down by the state, my mind was a bit distracted. The other day, I realized I had not posted my experience with the socks. I've been wearing them on just about all of my runs since I received them in early May. </p><p>At first it was for the sole purpose of testing them out for a review, but then I realized they were becoming my go-to socks for my runs, everyday wear too.</p><p>Why? Well, bottom line they are comfortable. I like the way they contour my foot. They are snug and don't move around, but without feeling like the circulation's being cut off. The snug fit actually helps with circulation and keeping blisters at bay.</p><p>Now, the "special" thing about these socks is that they are "powered" by infrared
nano-particles blended into the yarn. Your body's heat is captured by the
nano-particles to produce infrared energy. Infrared energy expands your
capillaries which improves circulation, stimulates cellular recovery and
accelerates metabolism." This is suppose to help with recovery, reduce swelling,
relax tight muscles, etc. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyBaa5iqpGoNk1VDK0jLpZfuHfR9jea4GMIvA5mFOAsgj6iRDpY_2m3ifN76EIlnOjkhxpfrQUtgsjj6_DKoeQQKfEyTccIQ7utiJaHmmu8l6XjAf-6vd1JnBcodBBGNAFZ_oypgjUao4/s2048/20200923_095157.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1693" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyBaa5iqpGoNk1VDK0jLpZfuHfR9jea4GMIvA5mFOAsgj6iRDpY_2m3ifN76EIlnOjkhxpfrQUtgsjj6_DKoeQQKfEyTccIQ7utiJaHmmu8l6XjAf-6vd1JnBcodBBGNAFZ_oypgjUao4/s320/20200923_095157.jpg" /></a></div>Now I'm no scientist. I really can't tell you if all that techie stuff is working, but I can tell you they wear good, feel good, and I'm wearing them because I want too, not because I got them for free.<p></p><p>The other great thing is that they are affordable. I've often paid $15 or more a pair for running socks. The TrueEnergy low cut socks I tested are $19.99 for 3 pair! Three pair! The TreeEnergy socks come in low cut, crew, and over-the-calf. The low cut and crew are 3 pair for $19.99 and
over-the-calf are 2 pair for $19.99. That's AWESOME!</p><p>Check them out and order a pack at <a href="https://trueenergysocks.com/">https://trueenergysocks.com/</a></p><p class="MsoNormal"><o:p></o:p></p>RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-88035849721882829052020-09-01T16:53:00.000-04:002020-09-01T16:53:01.592-04:00RunnerDude's At-Home Full-Body Workout #20<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg04n6U8gIIlXeDkPuATPuxbNN9fiRaL7hAR0WhJgWUboT6Tg4fpbXf83e7nBl50TtqzZPDS6zkheDihIL5YdF_6gEgHScm76YqwWj4v69NCTw5ddzznFC_jOV-7KLHpgVnSFv9-9LJHW8/s1600/wordswag_1598300810303.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1587" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg04n6U8gIIlXeDkPuATPuxbNN9fiRaL7hAR0WhJgWUboT6Tg4fpbXf83e7nBl50TtqzZPDS6zkheDihIL5YdF_6gEgHScm76YqwWj4v69NCTw5ddzznFC_jOV-7KLHpgVnSFv9-9LJHW8/s320/wordswag_1598300810303.png" width="317" /></a>Need a full-body workout to do at home with limited equipment? Below is the <b>RunnerDude Full-Body At Home Workout #20 </b>that takes a little over 40 mins. The workout includes lower-body, <a href="http://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">Workouts 1-19</a>).upper-body, and core exercises. (Be sure to checkout<br />
<br />
The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which each cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon jugs filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.<br />
<br />
The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo <a href="http://venmo.com/RunnerDude">http://venmo.com/RunnerDude</a> or Paypal <a href="https://www.paypal.me/runnerdudesfitness">https://www.paypal.me/runnerdudesfitness</a>.<br />
<br />
Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!<br />
<br />
<b>For RunnerDude's Full-Body Workout #20</b>, all you need is a mat and a light to medium pair of dumbbells.<br />
<center>
<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="350" src="https://player.vimeo.com/video/451336005" width="500"></iframe></center>
RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-6465611636745414612020-09-01T16:50:00.001-04:002020-09-01T16:53:17.990-04:00RunnerDude's At-Home Full-Body Workout #19<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpzjCVcGyedEAguLmbziI8UHW2QQ8ZD9ikapoEU3re8OVuQfU_ldkoJEaObwLIIdgXx-DnoojCC9kFaijK-xwfR5cMd1LowJi7TY0Ak4sQ8gNcHiz62h9tqdQLNKJzQA4mDnWci_7URvY/s1600/wordswag_1598926452120.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1592" data-original-width="1600" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpzjCVcGyedEAguLmbziI8UHW2QQ8ZD9ikapoEU3re8OVuQfU_ldkoJEaObwLIIdgXx-DnoojCC9kFaijK-xwfR5cMd1LowJi7TY0Ak4sQ8gNcHiz62h9tqdQLNKJzQA4mDnWci_7URvY/s320/wordswag_1598926452120.png" width="320" /></a>Need a full-body workout to do at home with limited equipment? Below is the <b>RunnerDude Full-Body At Home Workout #19 </b>that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout <a href="http://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">Workouts 1-18</a>).<br />
<br />
The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which each cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon jugs filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.<br />
<br />
The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo <a href="http://venmo.com/RunnerDude">http://venmo.com/RunnerDude</a> or Paypal <a href="https://www.paypal.me/runnerdudesfitness">https://www.paypal.me/runnerdudesfitness</a>.<br />
<br />
Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!<br />
<br />
<b>For RunnerDude's Full-Body Workout #19</b>, all you need is a mat, a light to medium pair of dumbbells and an exercise step.<br />
<center>
<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="350" src="https://player.vimeo.com/video/453753144" width="500"></iframe></center>
RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-66797513742539645902020-08-13T14:18:00.001-04:002020-09-01T16:53:51.545-04:00RunnerDude's At-Home Full-Body Workout #18<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghfGayjSI73HonKPJfeV11465halQz4AgdwMx9Ws5Fy9WQXxXvFhCr0FGtxRdGaRksNaLwLzXq8fArevHxCj9yaQEZTAw6fvYdAUyYmoH9u8ZRQP_64DlL-lUB7XYvXtI0FsRPibpMNIM/s1600/wordswag_1597274538259.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1573" data-original-width="1600" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghfGayjSI73HonKPJfeV11465halQz4AgdwMx9Ws5Fy9WQXxXvFhCr0FGtxRdGaRksNaLwLzXq8fArevHxCj9yaQEZTAw6fvYdAUyYmoH9u8ZRQP_64DlL-lUB7XYvXtI0FsRPibpMNIM/s320/wordswag_1597274538259.png" width="320" /></a>With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be <a href="https://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">here</a>!)challenge. Below is the <b>RunnerDude Full-Body At Home Workout #18 </b>that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout <a href="http://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">Workouts 1-18</a>)<br />
<br />
The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which each cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon jugs filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.<br />
<br />
The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo <a href="http://venmo.com/RunnerDude">http://venmo.com/RunnerDude</a> or Paypal <a href="https://www.paypal.me/runnerdudesfitness">https://www.paypal.me/runnerdudesfitness</a>.<br />
<br />
Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!<br />
<br />
<b>For RunnerDude's Full-Body Workout #18</b>, all you need is a mat and a light to medium pair of dumbbells.<br />
<center>
<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="350" src="https://player.vimeo.com/video/447527914" width="500"></iframe></center>
RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-81954382857035506042020-08-13T14:15:00.004-04:002020-08-13T14:15:37.998-04:00RunnerDude's At-Home Full-Body Workout #17<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4a2l-6gY20KUcBET-R6Ol8nE5teui_BFul8EoUiXYwAkDV39KY9swDqTbJXgWTlmA5W0dXOGli76sFmmLOaspyev2CkfXmvwm9Bn-IVkVj8K9mkXfeH2d4-hOc3ZPk8wcWLXt5zmd9Wg/s1600/wordswag_1595941967090.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4a2l-6gY20KUcBET-R6Ol8nE5teui_BFul8EoUiXYwAkDV39KY9swDqTbJXgWTlmA5W0dXOGli76sFmmLOaspyev2CkfXmvwm9Bn-IVkVj8K9mkXfeH2d4-hOc3ZPk8wcWLXt5zmd9Wg/s320/wordswag_1595941967090.png" width="320" /></a>With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a <a href="https://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">here</a>!)challenge. Below is the <b>RunnerDude Full-Body At Home Workout #17 </b>that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout <a href="http://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">Workouts 1-17</a><br />
<br />
The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which each cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon jugs filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.<br />
<br />
The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo <a href="http://venmo.com/RunnerDude">http://venmo.com/RunnerDude</a> or Paypal <a href="https://www.paypal.me/runnerdudesfitness">https://www.paypal.me/runnerdudesfitness</a>.<br />
<br />
Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!<br />
<br />
<b>For RunnerDude's Full-Body Workout #17</b>, all you need is a mat, a light to medium pair of dumbbells and a chair.<br />
<center>
<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="350" src="https://player.vimeo.com/video/442219044" width="500"></iframe>
</center>
RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-20795639821306244132020-07-15T09:24:00.000-04:002020-07-15T09:27:10.898-04:00RunnerDude's At-Home Full-Body Workout #16<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUzJsC6q1iHeEttJI73_84cdx8SBQzXbEeaCFWjWbLeB0QUPhcQVuyvlzXSK7uldshkENDj_ux1db7m0ZhXc90P9cuPf9TvKqBLFpJKiUb76ejrxl6K2djBgiUhjOkjDuRu8i3lOMwIjU/s1600/wordswag_1594737220339.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUzJsC6q1iHeEttJI73_84cdx8SBQzXbEeaCFWjWbLeB0QUPhcQVuyvlzXSK7uldshkENDj_ux1db7m0ZhXc90P9cuPf9TvKqBLFpJKiUb76ejrxl6K2djBgiUhjOkjDuRu8i3lOMwIjU/s320/wordswag_1594737220339.png" width="320" /></a><br />
With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #16 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout Workouts 1-16 <a href="https://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">here</a>!)<br />
<br />
<br />
The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which each cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon jugs filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.<br />
<br />
The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo <a href="http://venmo.com/RunnerDude">http://venmo.com/RunnerDude</a> or Paypal <a href="https://www.paypal.me/runnerdudesfitness">https://www.paypal.me/runnerdudesfitness</a>.<br />
<br />
Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!<br />
<br />
<b>For RunnerDude's Full-Body Workout #16</b>, all you need is a mat and a light to medium pair of dumbbells.<br />
<br />
<center>
<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="350" src="https://player.vimeo.com/video/438207144" width="500"></iframe></center>
RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-18481779071676225582020-07-15T09:20:00.001-04:002020-07-15T09:26:34.204-04:00RunnerDude's At-Home Full-Body Workout #15<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkixFQSQeG5s65RX_BR0KGvb_n3Z09ZIF61TIY8VJymp4754WF_KcwCODcMzmGUHgLL4Wnk0bpbrdhy00RlIUHnByTB7EML6SHk7OpgPhmZI9W4Fd-Iwj7YHJK7bD71UpLZMbhcbv-bGA/s1600/20200705_230634.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkixFQSQeG5s65RX_BR0KGvb_n3Z09ZIF61TIY8VJymp4754WF_KcwCODcMzmGUHgLL4Wnk0bpbrdhy00RlIUHnByTB7EML6SHk7OpgPhmZI9W4Fd-Iwj7YHJK7bD71UpLZMbhcbv-bGA/s320/20200705_230634.png" width="320" /></a>With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #15 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout Workouts 1-15 <a href="https://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">here</a>!)<br />
<br />
The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which each cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon jugs filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.<br />
<br />
The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo <a href="http://venmo.com/RunnerDude">http://venmo.com/RunnerDude</a> or Paypal <a href="https://www.paypal.me/runnerdudesfitness">https://www.paypal.me/runnerdudesfitness</a>.<br />
<br />
Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!<br />
<br />
<b>For RunnerDude's Full-Body Workout #15</b>, all you need is a mat, a light to medium pair of dumbbells, and a chair.<br />
<center>
<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="350" src="https://player.vimeo.com/video/435827421" width="500"></iframe></center>
RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-89294166313350078552020-07-03T11:05:00.000-04:002020-07-15T09:27:22.511-04:00RunnerDude's Full=Body At-Home Workout #14With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #14 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout Workouts 1-13 <a href="https://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">here</a>!)<br />
<br />
The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which each cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon jugs filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.<br />
<br />
The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo <a href="http://venmo.com/RunnerDude">http://venmo.com/RunnerDude</a> or Paypal <a href="https://www.paypal.me/runnerdudesfitness">https://www.paypal.me/runnerdudesfitness</a>.<br />
<br />
Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!<br />
<br />
For RunnerDude's Full-Body Workout #14, all you need is a mat and a light to medium pair of dumbbells.
<br />
<center>
<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="350" src="https://player.vimeo.com/video/433739165" width="500"></iframe></center>
RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-69464607426822750932020-06-29T15:50:00.000-04:002020-06-29T15:50:47.252-04:00RunnerDude's At-Home Full-Body Workout #13<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #13 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout Workouts 1-12 </span><a href="https://ncrunnerdude.blogspot.com/p/workouts-for-runners.html" style="background-color: white; color: #771100; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-decoration-line: none;">here</a><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">!)</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" />
<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon jugs filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" />
<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo </span><a data-ft="{"tn":"-U"}" data-lynx-mode="async" data-lynx-uri="https://l.facebook.com/l.php?u=http%3A%2F%2Fvenmo.com%2FRunnerDude%3Ffbclid%3DIwAR2N8wd1M3BgGmI6LSql03B53D-ArwqIJaQxD8FlQU5YJVlb4hh9vmV1HFs&h=AT244Mxav20amPiW_RJ6tOWVzUrBIWa8jV3xoPt-sfdnN-t9jeaC9dLDt4FqCliym-fP0Q4xVsKkp1aXUH7LLlRRqmWvCOKZHjIgAbdoiDvJH8lTuaEF7Fue4JtJiiC-Ynbhl79DYNJIkLiLEU0xnvIWk9bZar5qFIcbTThRD6KPX8WDUDJ0SG2Vk-vY3bE4EERXk6Y7LVw-5ULO1UQo1RQXuC-CJKVWS_EX1ZjxyUUkO1bG6593aPBz32wRJZDPX3DYPf0q45ykehR8w0YHfddeOOaL2JBWiJe5CwTa9L_ZoAnlPdXHga2VrVcNQZGB5bXlIvRsfl4jpvUy_-dz8SuIyPQrBuX1k5WWlgOB9CgJb6JpYPkQt3aDDcr7h7fhMU6lDIJJ6STEDfcyp0ts30RnOqOYXCmdKhOjIeTNsHmrnT2jy2rJT8QcsntPHTG6OkcUHRt9fftnMtvZZW0cSQbAFUdrb0-6rKkVzGW293teNDusac1jE5uuO8MVgl-gth-977DyerGruaDFGITHX0pdSGLXoYEDZfvAfGsqQYE" href="http://venmo.com/RunnerDude?fbclid=IwAR2N8wd1M3BgGmI6LSql03B53D-ArwqIJaQxD8FlQU5YJVlb4hh9vmV1HFs" original_target="http://venmo.com/runnerdude?fbclid=iwar2n8wd1m3bggmi6lsql03b53d-arwqijaqxd8flqu5yjvlb4hh9vmv1hfs" rel="noopener nofollow" style="background-color: white; color: #385898; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px; text-decoration-line: none;" target="_blank" waprocessedanchor="true">http://venmo.com/RunnerDude</a><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> or Paypal </span><a data-ft="{"tn":"-U"}" data-lynx-mode="async" data-lynx-uri="https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.paypal.me%2Frunnerdudesfitness%3Ffbclid%3DIwAR3NYyUE5cYc1PSUwn8h5bPkvnmVLQzOhtpK4IkJ4NV6qy_9BgXmrN3tdQA&h=AT3_hxP4dEjlvz93QmHJJqPZGsfLywRGPTfWuDGeTJuQJzsRSYToTCGt8A4Z11KHlCQKvNLDlNaXN3PkjKwG6-zb2zbYhCxoFJ1SPanIKF75JWwvQ9ICrJDDGBye4qhbPD6Zo7KwqwVJzSxE_U-JqwfF53r2iM5mdoMuatlbZcC981pfdz15n9W8mUPqDZUaRM5O8-cCriJGvT025-fLkCJpwA10x0KPv2uPdhjK--ABYwF9z5LUG7IOwVLeEyKNcVd6sY59V9I4hs-lNi2J4nzdhCMx_H2KrjcH-vPmq_Dj4skEJZe7aQlFsc1tRqxF-4ZDBA2mFRtzchVfgfcbqXnB6Y2wf_VetQXWhrzd-qMmv5BrflESIdApWwHNUFpeVx3YUOwmN8z-JtC31CB7dA9WzNebNC_EowcRmCIbG9TZh26VmJtE5w9BSwgX8vSRCZfwxLocKgW9QRbQ8lFTl0jlhD4WvUaEFa0j9j7GhXygyMwODreRTFxzol6N1dXbjidr8-4JS1x1CGPvBBuzA6wYMi3qNY_IHDdrCMucJyI" href="https://www.paypal.me/runnerdudesfitness?fbclid=IwAR3NYyUE5cYc1PSUwn8h5bPkvnmVLQzOhtpK4IkJ4NV6qy_9BgXmrN3tdQA" original_target="https://www.paypal.me/runnerdudesfitness?fbclid=iwar3nyyue5cyc1psuwn8h5bpkvnmvlqzohtpk4ikj4nv6qy_9bgxmrn3tdqa" rel="noopener nofollow" style="background-color: white; color: #385898; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px; text-decoration-line: none;" target="_blank" waprocessedanchor="true">https://www.paypal.me/runnerdudesfitness</a><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">. Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!</span><br />
<br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" />
<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">For </span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">RunnerDude's Full-Body Workout #13, </b><span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;"> all you need is a mat and a light to medium pair of dumbbells.</span><br />
<center>
<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="350" src="https://player.vimeo.com/video/429616326" width="500"></iframe></center>
RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-25061225644008683542020-06-16T09:23:00.000-04:002020-06-16T09:23:30.051-04:00RunnerDude's At-Home Full-Body Workout #12With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #12 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout Workouts 1-11 <a href="https://ncrunnerdude.blogspot.com/p/workouts-for-runners.html">here</a>!)<br />
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The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.<br />
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The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo <a data-ft="{"tn":"-U"}" data-lynx-mode="async" data-lynx-uri="https://l.facebook.com/l.php?u=http%3A%2F%2Fvenmo.com%2FRunnerDude%3Ffbclid%3DIwAR2N8wd1M3BgGmI6LSql03B53D-ArwqIJaQxD8FlQU5YJVlb4hh9vmV1HFs&h=AT244Mxav20amPiW_RJ6tOWVzUrBIWa8jV3xoPt-sfdnN-t9jeaC9dLDt4FqCliym-fP0Q4xVsKkp1aXUH7LLlRRqmWvCOKZHjIgAbdoiDvJH8lTuaEF7Fue4JtJiiC-Ynbhl79DYNJIkLiLEU0xnvIWk9bZar5qFIcbTThRD6KPX8WDUDJ0SG2Vk-vY3bE4EERXk6Y7LVw-5ULO1UQo1RQXuC-CJKVWS_EX1ZjxyUUkO1bG6593aPBz32wRJZDPX3DYPf0q45ykehR8w0YHfddeOOaL2JBWiJe5CwTa9L_ZoAnlPdXHga2VrVcNQZGB5bXlIvRsfl4jpvUy_-dz8SuIyPQrBuX1k5WWlgOB9CgJb6JpYPkQt3aDDcr7h7fhMU6lDIJJ6STEDfcyp0ts30RnOqOYXCmdKhOjIeTNsHmrnT2jy2rJT8QcsntPHTG6OkcUHRt9fftnMtvZZW0cSQbAFUdrb0-6rKkVzGW293teNDusac1jE5uuO8MVgl-gth-977DyerGruaDFGITHX0pdSGLXoYEDZfvAfGsqQYE" href="http://venmo.com/RunnerDude?fbclid=IwAR2N8wd1M3BgGmI6LSql03B53D-ArwqIJaQxD8FlQU5YJVlb4hh9vmV1HFs" original_target="http://venmo.com/runnerdude?fbclid=iwar2n8wd1m3bggmi6lsql03b53d-arwqijaqxd8flqu5yjvlb4hh9vmv1hfs" rel="noopener nofollow" style="background-color: white; color: #385898; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px;" target="_blank" waprocessedanchor="true">http://venmo.com/RunnerDude</a> or Paypal <a data-ft="{"tn":"-U"}" data-lynx-mode="async" data-lynx-uri="https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.paypal.me%2Frunnerdudesfitness%3Ffbclid%3DIwAR3NYyUE5cYc1PSUwn8h5bPkvnmVLQzOhtpK4IkJ4NV6qy_9BgXmrN3tdQA&h=AT3_hxP4dEjlvz93QmHJJqPZGsfLywRGPTfWuDGeTJuQJzsRSYToTCGt8A4Z11KHlCQKvNLDlNaXN3PkjKwG6-zb2zbYhCxoFJ1SPanIKF75JWwvQ9ICrJDDGBye4qhbPD6Zo7KwqwVJzSxE_U-JqwfF53r2iM5mdoMuatlbZcC981pfdz15n9W8mUPqDZUaRM5O8-cCriJGvT025-fLkCJpwA10x0KPv2uPdhjK--ABYwF9z5LUG7IOwVLeEyKNcVd6sY59V9I4hs-lNi2J4nzdhCMx_H2KrjcH-vPmq_Dj4skEJZe7aQlFsc1tRqxF-4ZDBA2mFRtzchVfgfcbqXnB6Y2wf_VetQXWhrzd-qMmv5BrflESIdApWwHNUFpeVx3YUOwmN8z-JtC31CB7dA9WzNebNC_EowcRmCIbG9TZh26VmJtE5w9BSwgX8vSRCZfwxLocKgW9QRbQ8lFTl0jlhD4WvUaEFa0j9j7GhXygyMwODreRTFxzol6N1dXbjidr8-4JS1x1CGPvBBuzA6wYMi3qNY_IHDdrCMucJyI" href="https://www.paypal.me/runnerdudesfitness?fbclid=IwAR3NYyUE5cYc1PSUwn8h5bPkvnmVLQzOhtpK4IkJ4NV6qy_9BgXmrN3tdQA" original_target="https://www.paypal.me/runnerdudesfitness?fbclid=iwar3nyyue5cyc1psuwn8h5bpkvnmvlqzohtpk4ikj4nv6qy_9bgxmrn3tdqa" rel="noopener nofollow" style="background-color: white; color: #385898; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px;" target="_blank" waprocessedanchor="true">https://www.paypal.me/runnerdudesfitness</a>. Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!<br />
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For <b>RunnerDude's Full-Body Workout #12, </b> all you need is a mat and a light to medium pair of dumbbells.<br />
<center>
<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="350" src="https://player.vimeo.com/video/427151793" width="500"></iframe></center>
RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0tag:blogger.com,1999:blog-6007050355748263232.post-35368755505117088982020-06-10T11:45:00.000-04:002020-06-10T11:46:11.912-04:00Ask the Coach: What's the Best Fuel?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhapJgQTEXHXkkpRu6elnoubLJcA-MRQ2Oq2dNR7um5gfXmkqsMuQtct3z9ucVfXhQp-I9Mr-kLiOic3FP3D3gsvsir2o6E1MJaVe0qZOdjGUT7X-KK17_hln5tCKGTBsx18WG0dkjno4A/s1600/wordswag_1589695730185.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1427" data-original-width="1600" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhapJgQTEXHXkkpRu6elnoubLJcA-MRQ2Oq2dNR7um5gfXmkqsMuQtct3z9ucVfXhQp-I9Mr-kLiOic3FP3D3gsvsir2o6E1MJaVe0qZOdjGUT7X-KK17_hln5tCKGTBsx18WG0dkjno4A/s320/wordswag_1589695730185.png" width="320" /></a>As a running coach, one of the most asked questions I get (especially among my race trainees) is, "What's the best fuel, fat or carbs?"<br />
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I learned along time ago, that like politics, food can be a very emotional topic for people. So, I'm not here to say one fuel is bad and one fuel is good. I can share from personal experience and from the research which tends to be better for a runner. As an individual, you an decide what's best for you. And as always, consult with your physician and/or registered dietitian when making any dietary changes, especially if you have specific dietary needs or a physical condition dependent on a specific diet.<br />
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In my race training plans I provide my runners with basic fueling guidelines to support their pre-, during-, and post run fueling and refueling. These guidelines provide basic carbohydrate, protein, and fat recommendations based on my education from RRCA, ASCM, and NPTI. From my running coach's perspective, carbohydrates are a runners main source of fuel.<br />
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A lot of recent popular diet programs use a fat-for-fuel approach. A big draw to these programs is initial quick weight loss. Most of the fat-based diets severely restrict carb to as little as 10% while increasing fat up to 75% of calories. The bases for his shift is that this type of diet for the athlete will prevent bonking or crashing. This type of diet is supposed to provide a bigger reserve of energy sustaining activity for longer periods of time. Research has been done showing that ultra marathoners and Ironman triathletes who had a high fat diet of 70% fat and 10% carbs for 9-36 months burned fat at much greater rates during an 180-min run than those who followed a lower fat diet of 25% fat, 59% carbs. This outcome seems pretty good.<br />
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More research, however, shows that for sports where you need to kick it up a notch at times, a high-fat diet, isn't going to provide that umph you're looking for. Why? Well, as your body learns to burn fat more efficiently, it impairs your body's ability to burn carbohydrates. Your body uses fewer chemical reactions to convert carbs to energy. So, with a proper carb store and your body being able to quickly convert carbs to energy, you can get that boost you need to charge that hill, or pull out of a fatigue slump, or change gears as you near that finish line. With conversion of fat to fuel, your body is more like, "Oh okay, you want to go faster. Wait, hang on. I'm working on it."<br />
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<i>Idea Fitness Journal </i>(April 2018) shares that in a review of 61 studies, the vast majority showed that diets relying on more calories from carbs than fats were optimal for athletic performance (Stellingwerff & Cox 2014). None of the studies showed that a carb-rich diet hurt performance. Most research shows that decreasing carbs in favor of fat isn't likely to get you to the finish line faster. (Burke et at. 2017; Havemann et al. 2006; Urban et al. 2017; Zinn et al. 2017).<br />
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Another thing to keep in mind if you desire to go to a high fat/low carb diet is that it takes weeks to adapt to. I do not recommend a runner who wants to try a high fat diet switch to it while at the same time starting a race training program. Start the transition several months prior to starting race training. Why? When switching to a high fat diet one can expect to experience fatigue, constipation, and mood swings none of which would be great to experience while starting up a race training plan.<br />
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Personally, I'm a proponent of eating a well balanced diet. I'm a strong believer in a good mix of complex carbs (including whole grains, fruits and veggies), healthy fats, and protein is key. Then when kicking in race training, I believe slightly increasing healthy complex carbohydrates is key in supporting your workouts.RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.com0