And the Winner Is...

A big thanks to everyone who submitted a "My First Half/Full Marathon" story. Each one was very motivating and moving. The True Random Number Generator selected mom and daughter (Jill's and Ashley's) story about their wonderful first half marathon together as the winner of the $100 RunningWarehouse.com gift certificate. Congrats to Jill and Ashley and a big thanks to all who shared their wonderful stories.
To read Jill and Ashley's story click here.
To read all the stories, click here.
HAPPY RUNNING and  HAPPY HOLIDAYS TO ALL!

RunnerDude's Gear Review: Under Armour Spine RPM Running Shoe

Recently, I was contacted by Under Armour to see if I would be interested in reviewing some of their new products. I've always been a fan of the Under Armour clothing, so I said, "Sure!" 

They sent me a list of products to choose from and one product immediately caught my eye--the Under Armour Spine RPM. 

The Under Armour Spine RPM is their new line of running shoes. I knew Under Armour had developed some training shoes (the type you'd wear in the gym), I even have a pair, but, I was not aware that they had ventured into the world of running.

I read a description about the shoes and they sounded interesting. Here's the info I read:

We asked Tom Brady and Lindsey Vonn what the most elite athletes in the world need from their running shoes. They wanted a shoe that could handle their toughest training days—a perfect combination of lightweight performance and support. Our response is a revolution in footwear inspired by some of the most dynamic motion systems in nature. UA Spine is the only running shoe that gives you lightweight, responsive cushioning without sacrificing stability. It delivers the speed you want and the cushioning you need, no matter how far your run takes you.

This was both intriguing and a bit concerning. The spine technology sounded really cool, but the fact they consulted a professional football player and an alpine ski racer about running shoes seemed a bit odd. Why not a marathoner?

The technology of the shoe that makes it different from the competition is the sole's spine design which is supposed to mimic the flexibility of the human spine. They're also constructed of very lightweight material producing a shoe that's only 9.7oz.

Sounds great! I'm all about a light weight shoe that's flexible but also provides some support.

I've completed several runs in the shoes now and I'm disappointed to say that I'd have to give the Under Armour Spin RPM an A+ in concept, but a C in execution.

Although lightweight, the shoes felt very hard and inflexible. They had very little bend. With the spine technology, I envisioned them having a little more lateral twist to them like some of the other competitors' lightweight flexible shoes.

I immediately noticed that the shoes had a hard clomping sound to them when walking and this only got louder when running. Kind of surprising, since I rarely ever hear my foot landing. Actually I was running with one of my training groups while wearing the shoes and one of my clients asked me, "Does that hurt?" I was caught off guard and asked her what she was talking about. She replied, "Those shoes. They sound so loud and hard that is seems like it would hurt your feet."

She was right, they were loud, they were hard, and my feet really didn't feel so good after my test runs.

The UA Spine RPM also has a higher heel-to-toe drop than I thought it would have. Most of the more flexible "natural-ride" shoes are lowering the drop to 8mm, 5mm or lower. The Spine is still at the traditional 12mm heel-to-toe drop. The higher heel drop tends to foster heel-striking. An appealing feature of a lower profile is that it helps a runner achieve more easily a mid-foot strike which helps the runner work with the oncoming road instead of against it.

With a change to a more cushioned insert, I've found that the shoes are pretty good for wearing in the gym, but not for running.

I really like the Under Armour company and since they contacted me about the review, I thought I'd let them know my findings prior to posting this review and actually offered to decline the review. I was so impressed with their response. Under Armour said for me to post my review. They wanted to keep it as authentic and genuine as possible and appreciated my feedback. To me this really speaks highly of this global company. To welcome constructive feedback even when it's not so flattering, is the mark of a great company.

I do recommend that they revisit the shoe's design and tweak the sole so that it provides a more cushioned and flexible ride. Consulting some endurance runners who are more in tune with the the needs of a runner during sustained running will greatly benefit the outcome.

Given all of this feedback, running shoe preference really is subjective. What works for one runner may not for another. So, if you're curious about the new spine technology, check out the UA Spine RPM. But.....check them out in a running store where you can try them on and test them out before buying.

I look forward to being able to test drive the next generation of the Spine and hopefully all the kinks will be worked out.

And the Winners Are.....

Congratulations!

Congratulations to Emir Dedic winner of the free entry to the Blue Ridge Marathon and Elena Vo, winner of the TIMEX Ironman Run Trainer GPS Watch w/Heart Rate Monitor!

Thanks again to The Blue Ridge Marathon and to TIMEX for providing such great giveaways.

To read more about the Blue Ridge Marathon click here. To read more about the TIMEX Ironman Run Trainer GPS Watch w/Heart Rate Monitor click here.

My First Marathon: Christie's Story

We all have people we admire for obvious reasons although the point of “obviousness” is not apparent to everyone.  We admire those who save lives, those that are successful in business, those who have a ton of children and never look frazzled.  We have heroes-we strive to be like others yet try to find our own uniqueness within that similarity.

Mine did not come to me until later in life.  When I was younger, I simply wanted to be a kid-when I was a teenager I went to college, then I graduated and went on to a career, got married and had a child.  These I believe are everyday events that happen in someone’s life and because they are so overwhelming-we often lose sight of the real “me”. 

I have always thought of myself as athletic-I ran in school both track and cross country.  I found a love of strength training after college.  This carried me through my 20’s and 30’s.  I feel a need as I start approaching 40, as I believe so many of us do, to do something GREAT –a goal, an accomplishment-just something. 

"Breaking the Wall" at mile 20
where my dad jumped in 

It hit me one day-the hero, the person I admire, the one thing I wish I could say I did was run a marathon-here I go back to my high school days.  This seems real to me now-maybe because I am older and my determination is stronger.  Maybe it is the mere fact of trying to find the final piece of the puzzle to make it complete.  Whatever, I found the strength and to me the “obvious reason.”

What motivates us to run a marathon varies as much as those who run them.  But, for me thanks to my Dad (my hero, the one I admire, the one who is obvious to me) I am about to celebrate my first marathon. 

The title is important you see-it reflects how much older my Dad is and how many more miles he has run  than me.  The odd thing is –he is this so far ahead of me but yet he has been right by me the whole time.

My Dad, you see, has run for over 27 years and in those 27 years he has run over 30,000 miles-whew – most of us don’t even like to drive that far-Ha!  This to me is amazing.  The most amazing fact is that he has logged every mile since he started running in 1980-this is a tradition that I have continued since I began my quest-I find it self-rewarding to be able to look back and see how I have progressed over the course of my training-he on the other hand is much more humble than I am.

Turning the corner at
 mile 26 to finish the last .2

I decided to run the marathon in the city my Dad believes is the greatest city in the world and where he now lives-Austin, Texas. I can truly say this was a journey I had not anticipated.  There were triumphs, mental breakdowns, blisters, joy-filled times, friendships made, and there has been a bond between a daughter and father that is irreplaceable.

On Feb 17, 2008 the starting gun fired  in Austin and I began my 26.2 mile journey and although my Dad was 19 years and 30,000 miles ahead he was be there  for the last 6.2 miles right beside me like he has been for 39 years.  So as I crossed the finish line with him I wanted him to know that I did this for him-my hero-the “obvious one.”

Timex Ironman Run Trainer GPS Watch Giveaway!

J.R. Martinez in Training for the NYC Marathon
toRaise Money for the NYRR Youth Programs

Hear the name J.R. Martinez and Dancing With the Stars probably comes to mind. The actor and motivational speaker was the winner of season 13 of the dancing competition show watched by millions. He's also famous for his role on the soap, All My Children. Martinez began his motivational speaking after being severely burned over 34% of his body while deployed in Iraq. Since then he's been speaking to thousands on the topic of resilience and optimism.

Martinez has now partnered with Timex for an awesome adventure to benefit the New York Road Runners (NYRR) Youth Programs. These programs serve over 100,000 children in schools and community centers nationwide, promoting health and fitness, character development and personal achievement in underserved communities.

Timex isn't just getting Martinez ready to run the marathon. No, they're getting him ready to be the last place runner. Well, at least at the start. You see, Timex is going to donate $1 for every person that Martinez passes in the race. So, you can already guess, that Martinez is getting in the best shape of his life in order to pass as many runners as possible!

"I have learned to embrace every challenge and I am especially excited to train for the ING NYC Marathon." Martinez said. "As a motivational speaker, I want to continue to spread the message that you can accomplish anything that you put your mind to. I'm excited that together, Timex and I will make an impact on the lives of children benefiting from NYRR Youth Programs."

Timex is supplying Martinez with Timex Multisport Team athlete, Mac Brown as his coach who has created a specific training program for Martinez in order to maximize safety and performance.

Of course Martinez will be sporting the new Timex Ironman Run Trainer GPS Watch while training for and during the marathon to help keep track of pace and distance covered. (Be sure to enter the giveaway below for your chance to win one of the same watches!)

Fans will be able to track Martinez's progress during the marathon on November 4th via the TIMEX Sports Facebook page as well as @TIMEXSports and @iamjrmartinez on Twitter. Watch the video clip below to hear Martinez tell more about his upcoming adventure.




Enter for a chance to Win a TIMEX Ironman Run Trainer GPS Watch! To Enter for a chance to win a Timex Ironman Run Trainer GPS Watch like J.R. Martinez, complete the info below! a Rafflecopter giveaway

Boost Your Immune System During Race Training

How many times have you been training hard for a race only to get a cold or the "bug" the last few weeks before the race. There's often a fine line between building up your body and breaking it down. If you're not careful, as your workouts get tougher, your immune system can get weaker making you more susceptible to colds and viruses. 

So what's a runner to do? Well, first of all use the 90% rule that I use with my runners. Save the 100% max effort for race day. Shoot more for 90% on your weekly speed workouts. Always finish strong, but with the feeling, "That was great, but I could have gone even harder." 

This will do several things. First, it will drastically decrease your chance of injury before race day. Second, it will help prevent you from peaking too soon. And last, but not least, it won't tax your immune system as much, keeping it strong and hopefully "bug-free."

Getting your fall flu shot is also a great idea!

In addition to the tips above, your diet can play a big part in maintaining and even boosting your immune system. Listed below are some super foods that help do just that. Adding these foods to your regular diet is ideal, particularly when training and after your race when your immune system may be compromised.

Immune Boosting Foods:

• Sweet Potatoes (the sweet potato should be known as "SuperSpud." One sweet potato has more than twice your daily value of Vitamin A, which is an immune booster; sweet potatoes are also lower on the glycemic index than regular potatoes and they're full of fiber and minerals)
• Butternut Squash (this super veggie is the King of Vitamin A; contains 22,868 IUs of Vitamin A per cup!
• Okra (one of the few foods that naturally contains glutathione which is an antioxidant needed to support the immune system; okra is also high in fiber even more so that whole grain bread or cereal; okra is also high in protein for a veggie)
• Pumpkin (high in Vitamin A (more than 12,000 IUs) and also packed with potassium; one cup of cooked pumpkin contain 33% more potassium than a medium banana)
• Kale (loaded with Vitamins A and C)
• Watercress (1 cup provides 1,500 IUs of Vitamin A and 14mg of Vitamin C; interesting fact: Kale contains 4 times the calcium of same number of calories of 2% milk) 
• Carrots (cooking carrots releases carotenoids which makes it easier for your body to absorb them as vitamin A)
• Broccoli (contains Vitamins A and C)
• Bell Peppers (rich in Vitamins A and C, and potassium)
• Summer Squash (doesn't have the mega-star status of its cousin the butternut squash, but summer squash does contain Vitamin A and a ton of potassium [a runner's best friend]; 1 cup contain 3 times the potassium found in the typical potassium supplement)
• Mushrooms (Shiitake, maitake and reishi pack the biggest immunity-building punch)
• Onions (contains quercetin which supports the immune system; onions also promote bone health)
• Cantaloupe (rich in Vitamin A, C, and potassium)
• Kiwifruit (contains almost twice the amount of Vitamin C as an orange)
• Avocado (contains Vitamin A)
• Prunes (great source of Vitamins A, C, and potassium; prunes have more antioxidants than any other fruit)
• Pistachio Nuts (great potassium-to-sodium ratio which helps stabilize blood pressure and maintain water balance [i.e., good for maintaining good hydration in runners]; also contains Vitamin E, a big immune booster)
• Almonds (rich in calcium and Vitamin E; also promotes heart and brain health; great pre-workout snack; good choice for diabetics since it contains hardly any carbohydrates)
• Garlic (in addition to keeping Vampires away, garlic neutralizes dozens of bacteria, viruses, and fungi)
• Oregano (highest antioxidant activity of the herbs; also high in potassium, Vitamin A and calcium)
• Green Tea (high in immune boosting antioxidants)
• Whey Protein (in addition to the protein benefits, whey protein is highly stimulating to the immune system. It seems to be the best method for obtaining the building blocks of glutathione, probably the most valuable antioxidant in the body)
• Sunflower and Safflower Oil (high in Vitamin E)
• Yogurt (probiotics [lactobacillus] found in yogurt support and improve  immunity; probiotics like bulgaricus also found in yogurt help increase "natural killer" cells,  which also keep the immune system strong. Be sure to look the National Yogurt Association's LAC seal on the yogurt you buy. Yogurt with that seal contain "Live and Active Cultures" which are the immune supporting probiotics you want.)
• A Variety of Fish (i.e., herring, trout, kipper, mackerel, salmon, sardines, tuna; these fish contain Vitamin D; Scientist have discovered that Vitamin D plays an important part in activating immune defences. Lack of Vitamin D can hinder the "killer cells" in fighting off serious infections in the body. Vitamin D can also be obtained through daily limited sun exposure and through a Vitamin D3 supplement)
• Chicken Soup (Grandma was right! The amino acid cysteine, released from chicken when cooking, helps block inflammatory white cells; cold symptoms are a response to the accumulation of these cells in the bronchial tubes)

Try this Immune Supporting Smoothie. It makes a great pre-run fueling snack!

RunnerDude's "SuperSpud" Smoothie 

Ingredients:

• 1 1/2 cups sweet potatoes, baked and peeled (canned works too)
• 1/2 cup Kellogg's Low-fat Granola (without raisins)
• 1 cup lowfat or skim milk (almond or soy milk works too)
• 1 cup ice

Directions:

1. Put the sweet potatoes, low-fat granola, milk and half the ice in a blender and  blend until thoroughly combined.
2. Add the remaining ice until desired thickness is achieved.

Makes: 2 cups

Race Day: Be Prepared! - Ragnar Relay Series Giveaway

Shoes? Check. Running shorts? Check. Singlet? Check. Gu? Check. Hydration Belt? Check. 

These items are definitely on every runner's "DO NOT LEAVE BEHIND" list when preparing for a race trip, but there are a few items that are often overlooked. Listed below are a few such items every runner should add to his/her "Don't Leave Home Without" list.

1. Pack pre-race cover-up clothing. Many races have you at the start several hours prior to the start. Depending on the location of your race and/or the time of year, you could potentially be hanging out in the cold for a couple of hours. To avoid getting chilled prior to the start, be sure to pack some old sweats. Don't have any? Head to your local Good Will. You can pick up a pair of sweat pants and a shirt for next to nothing. Wear the sweats overtop your running attire, then toss them just before the start. Many races collect and donate discarded clothing to local homeless shelters.

2. Prepare for the elements. Check the website for what the typical weather conditions are like for your race. Then the week of the race continue to check weather sites like www.weather.com for up-to-date weather forecasts for the race area. Murphy's Law dictates that if you pack a check rain poncho, you'll have clear skies, but if you forget to pack it, expect a down pour. At least that's my experience. Forgot to pick up a cheap rain poncho or can't find one? Don't fret. Use a large yard waste trash bag. Just cut holes for your head and arms and you're set. The trash bag also works well for keeping you warm.

3. Protect the extremities. Rule of thumb is to dress as if it's 10-15 degrees warmer than the actual temperature because once you start running, your core temperature will rise and it will feel as if the temp has increased by at least that much. Often, however, your extremities (i.e., your hands, ears, head) will still remain frigid. To avoid frigid phalanges, be sure to pack gloves and don't forget to pack a hat too! Cheap cotton gloves work well, particularly if you're planning to remove them later in the run. If you happen to lose them, it's no big deal and they're biodegradable. Don't forget the ears. A skull cap or toboggan works well to keep the head and ears warm. 

4. What to do with the Gu? During training, runners and/or trainers will often put out energy gels at various water stops along the training routes. Very convenient. But, then on race day, a runner may discover he's not figured out a way to carry the Gu while running. A simple low cost method is to safety pin the gel packs to your shorts. Another cheap option that takes a little more effort uses self-stick Velcro dots. Sew one dot to the waist band of your running shorts and then stick the mate to the gel pack. You can put as many dots as desired around your waist band. The sewn dot can remain and be reused and new opposing dots can be applied to future gel packs. Be sure to test the safety pin and Velcro dot methods prior to race day, just to make sure it works well with your shorts.

5. Pack some "Just In Case" clothing. Even if the weather forecast calls for clear skies, 60 degrees, and 0% chance of rain, doesn't mean that Mother Nature doesn't have other plans in store for race day. So, be sure to pack some "just in case" race clothing. If it's supposed to be warm, be sure to pack a long-sleeve shirt...just in case. If it's suppose to be cold, pack a singlet or short sleeve shirt...just in case. If it's supposed to be clear skies, pack a rain poncho...just in case. 

6. Block that sun! Research has shown that runners, particularly endurance runners have a higher percentage of atypical moles which can often turn into skin cancer. It's not hard to understand why. One study revealed that 96.7% of runners wear shorts and 98.6% of runners wear shirts that only partially cover their backs and extremities. Not too surprising. I, myself have gone through the scary removal of a melanoma from my back, so I'm speaking from experience. If at all possible cover as much of your body as possible when running. Wear long sleeves, longer shorts, a hat, etc. Also, slather on the sun block on all exposed areas. It's also a good idea to cover areas not exposed, because harmful UV rays can penetrate most fabrics. And last but not least, protect your eyes with sunglasses that provide 100% UV protection. 

Want a chance to win a free pair of Oakley Sunglasses? Read on....

Drawing for a Free Pair of Oakley Sunglasses!

Enter for a chance to Win
these Oakley Sunglasses!

The Ragnar Relay Series has asked me and some other running bloggers from around the country and Canada to participate in the Ragnar So. Cal. Relay in spring 2013. I'm excited about the opportunity to participate in such a cool event with other fellow bloggers. 

But the exciting news for you now is that Ragnar has asked the 12 bloggers to hold a virtual blogging relay.....a Swagnar Relay. This virtual relay will allow you, the readers, 12 opportunities to win awesome Ragnar Swag prizes!! The prize offered through RunnerDude's Blog is a free pair of Oakley Sunglasses valued at $90! 

After entering for the giveaway below, be sure to visit Mel at her blog Tall Mom on the Run. I'll be passing the virtual relay baton to Mel on October 20th. Check out her blog for your chance to win the next prize in the Ragnar Swagnar Relay!

To Enter Complete the Steps Below.....
a Rafflecopter giveaway 

Check out the  video below for more info on the Ragnar Series.

Blue Ridge Marathon Announces Foot Levelers as Title Sponsor

New partnership will extend the reach of 

“America’s Toughest Road Marathon”

Organizers of the Blue Ridge Marathon, America’s Toughest Road Marathon, today announced that Roanoke-based Foot Levelers has signed on as the new title sponsor for the event. 

The race, with more elevation change than any other on-road marathon in the United States, will be known as the Foot Levelers Blue Ridge Marathon through at least 2015.

“We are looking forward to our new partnership with Foot Levelers,” said marathon chair Pete Eshelman.  “Foot Levelers already has great connections in the running world by virtue of its products.  We expect to be able to use those connections to take the message of the Roanoke event farther than we have in the past.”

"We are so excited to be the title sponsor of America's Toughest Road Marathon," said Kent Greenawalt, CEO of Foot Levelers.  "Foot Levelers has a lot of activities planned to create awareness about the race nationally and focus on the runners' overall health.  Runners know the importance of taking care of their bodies from the ground up and we plan to motivate and help all participants perform at their maximum ability as they run over the Blue Ridge mountains." 

Bill Rodgers will speak at the
pre-race pasta dinner!

Foot Levelers, a major sponsor of the 2012 event, bringing in running great Bill Rodgers to speak at the pre-race pasta dinner and at the race start, will work with the marathon committee to enhance the reach of advertising in national and regional running publications and trade publications, as well as online and social media outlets.  The company’s in-house graphic design team will also help create materials for trade shows and other events.  They are also working with the committee to develop a number of other unique marketing initiaves.

“Foot Levelers makes a product that improves people’s total body wellness by supporting their feet.  They have specific orthotics for runners and other active people – and they are based in Roanoke,” Eshelman said. “This is a perfect fit.”                   

About the Foot Levelers Blue Ridge Marathon:  The Foot Levelers Blue Ridge Marathon was created by a group of runners and outdoor enthusiasts who share equal enthusiasm for the Roanoke Valley of Virginia.  A portion of the event takes place on the Blue Ridge Parkway and proceeds from the marathon benefit the non-profit Friends of the Blue Ridge Parkway.  To learn more, please visit www.blueridgemarathon.com.

About Foot Levelers: Foot Levelers specializes in products that are designed to improve the quality of life.  From individually designed Stabilizing Orthotics, to customized footwear and support pillows—Foot Levelers wants people to live a pain free and healthy life.  By stabilizing and balancing the feet, Foot Levelers’ orthotics enhance the body’s performance and efficiency, reduce pain, and contributes to total body wellness.

Free Marathon Entry Drawing!

Exciting News! RunnerDude's Blog was chosen as an Official Blue Ridge Marathon Blogger! As a part of this special honor, RunnerDude's Blog will be giving away one free entry for the Blue Ridge Marathon! 

To enter, simply send an email to runnerdudeblog@yahoo.com, by November 3rd, 2012. Be sure to put Blue Ridge Marathon in the subject line of the email and put your full name in the body of the email. Each email will be assigned a number in the order that it's received. Then the True Random Number Generator will be used to select the winning email.

The winner of the free entry will be posted on the blog on November 4th, 2012.

  BRM 2013 from Mark Zhu on Vimeo.

Jim: A Successfull Work In Progress

For over a year now, I've been working with Jim. A retiree, Jim came to me at 64-year's old wanting to get in shape. He was upfront from the get-go. "I'm overweight, out of shape, sedentary, and I don't eat right. I know what to do, I just don't do it. I need to do something about this."  We scheduled a fitness assessment and our journey began. At almost 300lbs, Jim was indeed overweight and out of shape and if not careful, a soon-to-be candidate for coronary heart disease and/or diabetes. Luckily, he had neither so far. 

The fitness assessment was an eyeopener. One of the most pronounced findings of the assessment was that Jim's height measured much shorter than he thought. The posture pictures taken, revealed an anterior (forward) pelvic tilt from the hips. This was in part due to a weak core as well as the body fat located around the mid section pulling him forward. The good thing (and you could see Jim's eyes light up when he heard this) was that this was fixable. I told Jim that he could gain back part, if not all, of his lost height by strengthening his core which would help improve his posture as well as by upping his overall caloric burn through resistance training which would help him shed weight all over, particularly from his mid-section. Working on diet would play a part too. The "Before" and "After" posture pictures above show just how much Jim's posture has already improved (click on the picture to see an enlarged version). In particular, look at the pink plumb line behind Jim's ear in side-view pictures. The plumb line in the "Before" picture is almost at the back of his head. It should be running through our just behind the ear. In the "After" picture, the plumb line is much closer to Jim's ear which means the anterior pelvic tilt has decreased and is almost gone. So far Jim's hard work has added about a 1/2" back to his height. He's over 5'10" again!

Like many retirees, Jim found himself without much structured time. Work had been his life and now 24hrs was all his. This sedentary lifestyle soon brought on weight gain and eventually decreased mobility. Jim had had knee surgeries earlier in life and the extra weight was really taking it's toll on his knees. The RunnerDude's Fitness studio is on the courtyard level of the complex where it's located and there's a long set of iron steps that descends to the courtyard from the main level. Jim had a hard time with those steps during those initial visits. He also had a hard time moving in and out of chairs and especially up and down from mats on the floor to a standing position, but that didn't deter him.

We began with basic exercises on the bench and just standing using light free weights and resistance bands. But as Jim gained strength, flexibility, and stamina, we began adding balance elements through the use of stability balls and balance disks like the BOSU. It wasn't easy. Jim would get frustrated with himself when he'd come off the BOSU several times during an exercise, but he hung tough and gradually increased the strength and use of the stabilizer muscles in his legs. We even began adding in some basic plyometric exercises (jumping, hopping, bounding type movements) to his routine. His balance improved. So did his mobility, flexibility, strength, and more importantly, his confidence.  Initially it took Jim 30 minutes to complete one round of a 10-exercise circuit. Now he zips through 2 rounds of a 10-12 exercise circuit. 

Jim volunteering his time at
Safe Haven Equine Rescue

During this life style change, Jim realized he needed to not only add fitness to his weekly routine, but also to add structure to the rest of his day. In addition to two fitness sessions a week in the studio with me, Jim began volunteering at a local equine horse rescue center, the Natural Science Center, and the NC Zoo. These ventures not only occupied his time with something he was interested in, they often had him involved in physical activity beyond his fitness sessions with me. He'd often come to the studio all sore, not from me, but from having hauled big bales of hay at the equine rescue the day before.

In talking with Jim, I learned that he had once been a runner and enjoyed running local races in the variety of places he'd lived. I could tell he wanted to get back to running. He finally expressed interest in joining my beginning running group and I thought it was a great idea. My beginning running group uses a run/walk method that gradually eases participants into running over a 14-week period until they're running a solid 30-minutes by the end of the program. Jim started one group, but felt he wasn't quite ready. He wanted to work a little more on building his basic fitness base. He tried a second time with a different group and again decided he wasn't quite ready. The third try was the charm. I'm not sure if it was the great bunch of ladies he was with that motivated him or that his fitness level was where he wanted it, but Jim hung tough with this third group. He also realized that it was okay to go slow. Go his own pace. Everyone was doing the same increments each week. Pace didn't matter. Jim had to stop a few weeks shy of finishing the program but this time it wasn't due to lack of fitness, it was due to trips to Florida where he was in the process of buying a town home. 

Yep, Jim was moving. He's keeping his home here in Greensboro, so hopefully I'll still see him from time to time. I'm not worried about Jim. He's made great progress and has solid fitness fundamentals to take with him to Florida.  He's already on the hunt for a good gym and trainer.

In a little over a year, Jim lost 30lbs and 10" total from his abdomen, legs, chest, and hips. His body fat % dropped by 4% and his visceral fat score (the bad fat in the chest cavity) dropped 5 points. His resting heart rate has gone from 83 bpm to 55 bpm.  His waist/hip ratio has moved from the "moderate risk" category for coronary heart disease and diabetes to the "low risk" category. His BMI has moved from the Grade 3 Obesity level to Grade 2. Everything is down. Down is good!

Does Jim have more work to do? Yes. Is he on the right track? YES! Jim could have lost a lot more weight on a fad diet, but research shows that more than likely he would gain it back, maybe even more than when he started. Why? Because fad or quick-fix diets usually have a person doing something that they can maintain for the short-haul but not the long-haul. Instead, Jim took the smarter and healthier route. Jim's progress is from lifestyle changes not quick fixes. Does he have to stay on top of it? Yes. Can he have that piece of chocolate cake from time to time? Yes. Will he need to account for it eating-wise and/or exercise-wise the next day? Yes. Jim's journey has helped him see that moderation and accountability is the path to take for a longer and healthier life. 

In Jim's own words, "As far as what I learned it would be that quite a few of the cliches and statements are true. Statements like...to lose weight you need to expend more calories than you consume....it took a long time to gain the weight so don't expect to lose it over night....you can become more fit by working out...start slowly and progress....do not be afraid to start over if you don't meet your goals...set realistic goals."

Proud of you Jim! You rock it in Florida!!

Side Note: Balance is important for anyone, but particularly seniors. Lack of balance is often what causes falls. A fall often results in a broken hip or other bones. Anyone of any age who is not physically fit will take longer to heal, particularly seniors. A long recovery period means more time off your feet and other complications can set in. Anything you can do to increase your overall fitness level including improved balance will greatly improve your quality of life. Just ask Jim. If you go to a big box gym and they put you on the machines, tell them you want to learn how to appropriately use the free weights, resistance bands, tubes, and med balls as well as how to incorporate balance elements into you exercises. Machines are okay to start with, but they work muscles in isolation and do very little if anything to increase balance. Take a leap of faith like Jim and find a trainer who will work with you at your level and help you meet your goals. And like Jim said, "Set realistic goals."

My First 1/2 Marathon: Jill and Ashley's Story

Back in 2009, I featured the story of Ashley Kumen and her mom Jill. Ashley's mom, Jill has Multiple Sclerosis and Ashley has made MS awareness her mission. Inspired by here mom's everyday fight, Ashely resigned from her job as a cruise ship rock cliimbing and surf instructor to bring more awareness to MS. Ashley has created MS Run the US, Inc. which is dedicated to raising awareness and funds to support multiple sclerosis research while inspiring others to get involved in the fight against MS. The organization's endurance events focus on promoting a healthy lifestyle while inspiring individuals around the nation to maximize their capabilities and become active in their communities to help those in need. 

In September, Ashely shared the wonderful experience of running a half-marathon with her mom. Read on to learn more about her awesome experience. 

mTT Executive Director Christian Jensen,
mom & myself before the race!

The event started with a direct message on Twitter:

“Hey Ashley, just wondering: Do you ever run with your mom or have the desire to? Keep up the good work! @ccjens”

The tears instantly welled in my eyes as I read the message.  No, I had never run with my mom.  I had never even thought about it, despite the fact that I know who @ccjens is, and despite the fact that I had friends that pushed other disabled MS patients via his non-profit myTeam Triumph – Wisconsin (mTT), and despite the fact that I know the Team Hoyt story pretty well.  Knowing all this how had I never come to this conclusion myself?!

Nonetheless here Christian was offering me an opportunity to do something that I love with my mom while

giving her the experience of a lifetime.  I took it.  A few months later the logistics has been laid out.  I would use an adult disability stroller provided by Christian and mTT to push mom 13.1 miles during the Brewers Mini Marathon race.

Mom's smile couldn't get any bigger!

The weeks leading up to the event I was pretty emotional about mom’s first race, but the morning of I was more focused on mom, her comfort, and getting to the starting line.  The weight of what mom and I would experience together came suddenly like the morning storm when Christian gathered us together to pray as a group.  My stomach got butterflies and my throat constricted.  I tried not to sob out loud as the sudden tears streamed down my face.  Mom was going to feel the thrill of participating in a running race!  I couldn’t have felt more grateful in that moment before we headed to the starting line.

Christian’s hard work before the race allowed us a front spot at the starting line.  Through his experience he’s found it’s easier for other runners to maneuver around us rather then the other way around.  While the elite half marathon runners got in their zone, Bernie Brewer came over to wish us good luck!

The crowd cheered and the race marshal counted down the start clock…3!…2!…1!…GO! Mom and I were off and running in our first race together!

Captain Adam & Captain Jill with their angels &
Bernie Brewer!

In my excitement of the event and position at the start of the race I ran a quick first two miles with mom in front.  Christian and I had planned to meet up the week prior so I could practice pushing the stroller, but rain caused us to cancel.  Race morning was the first time I had ever pushed anything in front of me while running and it didn’t take long for me to feel the weight of both my mom and the durable stroller.  My shoulders and triceps started to burn and even the most slight incline set my quads on fire.  I quickly realized just how physically difficult this half marathon would be for me!  All the while though, mom and I smiled.

The physical difficulty of the event was drastically counterbalanced by the emotional support mom and I received while running.  Runners cheered “Go Jill!” as they passed and parents slowed to say “Thank you” & “Keep it up” while wiping away tears.  Up and over bridges while taking in the Milwaukee skyline, down through Miller Valley while mom gave a high-five to all the Racing Sausages, mom and I ran down the miles.

Mile 2 of 13.1!

We carried on conversation when I could manage the breath and I kept touching her hat to make sure she was enjoying the run, “Are you sleeping, Mom?” I asked her half way through.  “Nope, I’m watching all of the runners.  Are YOU sleeping, Ashley?!?”. I laughed! No need to wonder where I get my sarcasm from.

The last few miles were biting hard and my tired legs had taken just about enough as we turned against the wind and up a slight incline towards Miller Park.  I keep pushing through the pain and through the last mile.  With a quarter mile to go we entered the baseball field at Miller Park.  I shouted to mom over the runners and the crowd, “Mom, everyone is here cheering for you!!!” and with that she shot her hand straight up from the stroller and started to cheer and wave back. I pulled my hat down and tried not to cry uncontrollably.

Mom & I runnin through Miller Park

Out of the stadium and back on to the road we had just a half mile left before the finish…but it was all up hill.  I reached for whatever strength I had left.  I knew the hill would be tough, but I would not allow for mom’s big finish to be anything less than a run.  The announcer saw us coming up and quickly he read out mom’s name, “Here comes Jill into the finish! Let’s give them a BIG cheer!!!”.  Mom put her hand up again and kept waving as the crowd cheered us into the finish!

Mom and I crossed the finish line and I immediately knelt down to give her a hug.  We cried and hugged as we shared the moment.  With tears still fresh in her eyes my mom said, “That was SO cool! Thank you, thank you! I love you so much!”.  I gave her another big hug and said, “Mom, I love you so much too! Now let’s go get your Finishers Medal!!!”.

Mom & I proudly showing our Finisher's Medals

As a runner that races often the experiences at times will come and go.  Sometimes it’s your time that dictates your accomplishment, sometimes is the race, the event, the location, the crowd, and even the weather.  Races come and go.  The Brewers Mini Marathon gave us a fresh experience to enjoy, and as a runner I cried not because it was my mom and not because she couldn’t run, but because the joy she felt from others cheering for her was immeasurable.  She wasn’t on the sidelines anymore watching the runners go by.  She didn’t have multiple sclerosis keeping her safely seated in the stands.  She was the runner.  Never before had she felt the thrill.  Never before had she smiled so big.

[Mom and I set a goal to fundraise $13,100 to help cure MS through this event.  If you would like to donate to our goal, please stop by our fundraising site at:www.firstgiving.com/fundraiser/msruntheus/momsfirstrace.  Also, a HUGE THANK YOU to Christian Jensen & myTeam Triumph for working with us to make this event a success!!!  Christian, you are an amazing person!!!]

My First Half Marathon: Jill & Ashley's Story

Back in 2009, I featured the story of Ashley Kumen and her mom Jill. Ashley's mom, Jill has Multiple Sclerosis and Ashley has made MS awareness her mission. Inspired by here mom's everyday fight, Ashely resigned from her job as a cruise ship rock cliimbing and surf instructor to bring more awareness to MS. Ashley has created MS Run the US, Inc. which is dedicated to raising awareness and funds to support multiple sclerosis research while inspiring others to get involved in the fight against MS. The organization's endurance events focus on promoting a healthy lifestyle while inspiring individuals around the nation to maximize their capabilities and become active in their communities to help those in need. 

In September, Ashely shared the wonderful experience of running a half-marathon with her mom. Read on to learn more about her awesome experience. 

mTT Executive Director Christian Jensen,
mom & myself before the race!

The event started with a direct message on Twitter:

“Hey Ashley, just wondering: Do you ever run with your mom or have the desire to? Keep up the good work! @ccjens”

The tears instantly welled in my eyes as I read the message.  No, I had never run with my mom.  I had never even thought about it, despite the fact that I know who @ccjens is, and despite the fact that I had friends that pushed other disabled MS patients via his non-profit myTeam Triumph – Wisconsin (mTT), and despite the fact that I know the Team Hoyt story pretty well.  Knowing all this how had I never come to this conclusion myself?!

Nonetheless here Christian was offering me an opportunity to do something that I love with my mom while

giving her the experience of a lifetime.  I took it.  A few months later the logistics has been laid out.  I would use an adult disability stroller provided by Christian and mTT to push mom 13.1 miles during the Brewers Mini Marathon race.

Mom's smile couldn't get any bigger!

The weeks leading up to the event I was pretty emotional about mom’s first race, but the morning of I was more focused on mom, her comfort, and getting to the starting line.  The weight of what mom and I would experience together came suddenly like the morning storm when Christian gathered us together to pray as a group.  My stomach got butterflies and my throat constricted.  I tried not to sob out loud as the sudden tears streamed down my face.  Mom was going to feel the thrill of participating in a running race!  I couldn’t have felt more grateful in that moment before we headed to the starting line.

Christian’s hard work before the race allowed us a front spot at the starting line.  Through his experience he’s found it’s easier for other runners to maneuver around us rather then the other way around.  While the elite half marathon runners got in their zone, Bernie Brewer came over to wish us good luck!

The crowd cheered and the race marshal counted down the start clock…3!…2!…1!…GO! Mom and I were off and running in our first race together!

Captain Adam & Captain Jill with their angels &
Bernie Brewer!

In my excitement of the event and position at the start of the race I ran a quick first two miles with mom in front.  Christian and I had planned to meet up the week prior so I could practice pushing the stroller, but rain caused us to cancel.  Race morning was the first time I had ever pushed anything in front of me while running and it didn’t take long for me to feel the weight of both my mom and the durable stroller.  My shoulders and triceps started to burn and even the most slight incline set my quads on fire.  I quickly realized just how physically difficult this half marathon would be for me!  All the while though, mom and I smiled.

The physical difficulty of the event was drastically counterbalanced by the emotional support mom and I received while running.  Runners cheered “Go Jill!” as they passed and parents slowed to say “Thank you” & “Keep it up” while wiping away tears.  Up and over bridges while taking in the Milwaukee skyline, down through Miller Valley while mom gave a high-five to all the Racing Sausages, mom and I ran down the miles.

Mile 2 of 13.1!

We carried on conversation when I could manage the breath and I kept touching her hat to make sure she was enjoying the run, “Are you sleeping, Mom?” I asked her half way through.  “Nope, I’m watching all of the runners.  Are YOU sleeping, Ashley?!?”. I laughed! No need to wonder where I get my sarcasm from.

The last few miles were biting hard and my tired legs had taken just about enough as we turned against the wind and up a slight incline towards Miller Park.  I keep pushing through the pain and through the last mile.  With a quarter mile to go we entered the baseball field at Miller Park.  I shouted to mom over the runners and the crowd, “Mom, everyone is here cheering for you!!!” and with that she shot her hand straight up from the stroller and started to cheer and wave back. I pulled my hat down and tried not to cry uncontrollably.

Mom & I runnin through Miller Park

Out of the stadium and back on to the road we had just a half mile left before the finish…but it was all up hill.  I reached for whatever strength I had left.  I knew the hill would be tough, but I would not allow for mom’s big finish to be anything less than a run.  The announcer saw us coming up and quickly he read out mom’s name, “Here comes Jill into the finish! Let’s give them a BIG cheer!!!”.  Mom put her hand up again and kept waving as the crowd cheered us into the finish!

Mom and I crossed the finish line and I immediately knelt down to give her a hug.  We cried and hugged as we shared the moment.  With tears still fresh in her eyes my mom said, “That was SO cool! Thank you, thank you! I love you so much!”.  I gave her another big hug and said, “Mom, I love you so much too! Now let’s go get your Finishers Medal!!!”.

Mom & I proudly showing our Finisher's Medals

As a runner that races often the experiences at times will come and go.  Sometimes it’s your time that dictates your accomplishment, sometimes is the race, the event, the location, the crowd, and even the weather.  Races come and go.  The Brewers Mini Marathon gave us a fresh experience to enjoy, and as a runner I cried not because it was my mom and not because she couldn’t run, but because the joy she felt from others cheering for her was immeasurable.  She wasn’t on the sidelines anymore watching the runners go by.  She didn’t have multiple sclerosis keeping her safely seated in the stands.  She was the runner.  Never before had she felt the thrill.  Never before had she smiled so big.

[Mom and I set a goal to fundraise $13,100 to help cure MS through this event.  If you would like to donate to our goal, please stop by our fundraising site at:www.firstgiving.com/fundraiser/msruntheus/momsfirstrace.  Also, a HUGE THANK YOU to Christian Jensen & myTeam Triumph for working with us to make this event a success!!!  Christian, you are an amazing person!!!]