See Corey Run: A Fitness & Nutrition Journal

A New Literary Partnership

noreply@blogger.com (Cyberpenguin) — Mon, 10 Oct 2011 06:19:00 PDT

I'm excited to announce that I've recently joined forces with friend and athlete, Mauricio Sanchez, as a contributing writer for his wonderful website, Triathlon at 55, on the topics of sports and general nutrition for the endurance athlete. Here, Mauricio offers information relevant to the sports of running and triathloning, as well as his own personal reflections of his experiences, including his journey to become an Ironman competitor. At last count, he's completed one Ironman 140.6, two Ironman 70.3's, one Ironman 69.1 (the swim had been cancelled), three marathons, numerous half marathons, and countless short distance triathlons. And on top of that, Mauricio first began his training at the age of 52, having completed all of aforementioned events in the span of only 3 years. That's quite an impressive list of achievements in such a short amount of time, particularly for someone who'd progressively ramped up to 140.6 from scratch without any prior training. He's certainly been an inspiration to others, and through the formidable efforts of his fitness journey, proves the point that it's never too late to start exercising. :)

Mauricio's site is well-written, insightful, and inspirational. He has a straightforward and easy-going writing style, which makes his posts a pleasure to read. It's no wonder people are flocking to his site. :)

Here's Mauricio on his Steelhead bike,
looking very focused and determined.

His latest post there is entitled, "About Being Fit vs. Being Healthy," which is written from the vantage point of personal experience, and touches upon some key points regarding the way in which we athletes regard our own health and fitness, particularly with respect to bridging the disconnect that is sometimes created between the two. In this article, he posits that a fit runner can still be unhealthy, and through his own story, illustrates how this situation can be reversed. He also raises pertinent questions that certainly merit attention as well as further examination. :) After all, what is fitness without health? In order to maximize our fitness potential and lead a long and fulfilling life, taking care of our own health has got to be part of the equation. The quality efforts we put into our workouts must be part of our own larger efforts to obtain long-term wellness, which inevitably will lead to an overall higher quality of life.

And of course, a major factor influencing both athletic performance and overall, long-term health is nutrition. :) The everyday choices we make about our food can, quite literally, change the course of our lives. By making a concerted effort to eat better and also educate ourselves about food and nutrition, we are stacking the cards in our favor in so many different ways. Food doesn't just affect our physical being, in terms of our physiology and biochemical makeup, it can also affect our moods, mental acuity, and overall cognitive abilities as well. Of course, exercise also has a significant impact upon these areas as well. Both good nutrition and regular exercise can be utilized as powerful preventative health measures, promoting healthy organ function, increasing longevity, and protecting the body from disease and signs of aging. And when both are practiced regularly in conjunction with one another, the benefits to one's health and fitness levels are even greater. This is clearly the most effective way to net significant positive change.

Mauricio and I clearly share the same philosophy on the above issues, and so, for this reason, as well as many others, it would appear that our online collaboration is going to be an excellent fit on many different levels. As they say, the whole is greater than the sum of its parts, and that applies to shared knowledge as well. :) The opportunity to exchange ideas with Mauricio and his readers is an exciting prospect, as we will all hopefully grow from the experience of coming together and collectively sharing our experiences and knowledge. :)

In addition to offering nutrition tips and information for endurance athletes on this site, I'll also be posting easy-to-prepare recipes incorporating easy-to-find ingredients there, as well as general healthy meal and snack ideas, to help out the average endurance-training Joe or Josephina. :) In other words, life is busy enough, but it's typically even more of a challenge for endurance athletes, because training (and all of the planning and preparing for the training itself!) can take up a lot of time. And let's face it, time for most of us is already at a premium. Fitting in everything else around our training and work schedules can sometimes be a challenge; and so, the point of my articles there will be to provide useful, time-saving suggestions for endurance athletes to help make it easier for them to cook and eat healthfully, and all the while, achieve this without spending too much time in the kitchen. :)

I'd like to encourage you to visit Mauricio's website so you can get a better sense of his background and perspective, in order to see what his site is all about. To learn more about Mauricio and his athletic endeavors, please visit the "About Me" section (i.e., tab) of his site. Mauricio's also got a Facebook page for his website, which goes by the name of Mauricio's Triathlon / Running Blog. Feel free to "like" his page. He's just recently created it, so it'd be great if you could lend him your support. Thanks so much!

Thank You For the Mention!

noreply@blogger.com (Cyberpenguin) — Wed, 31 Aug 2011 13:31:00 PDT

Just a quick post to say thank you to MSN Degree for listing See Corey Run as #5 on their "50 Top Blogs for Marathoners" list. I really appreciate the mention!

I see lots of friends on this list as well: Steve Runner of Pheppidations, Ann Brennan of Ann's Running Commentary, and Tim Wilson of 26.2 Quest, et al, as well as well-known luminaries like Dean Karnazes (Dean's Blog), Coach Jenny Hadfield (Active Expert: Coach Jenny Hadfield & Ask Coach Jenny), and popular blogs like RW's Daily and the like. Wow, thank you. It's great to be in such good company. :)

Race Training Strategies: Why Basic Readiness is Only the Beginning

noreply@blogger.com (Cyberpenguin) — Wed, 24 Aug 2011 14:33:00 PDT

When it comes to race training, I believe that a runner can never be too well-prepared. :) To race your best, your body and mind need to be in peak condition, and that takes a carefully constructed, well thought-out, long-range plan. Conversely, a person who races without proper preparation, no matter what the distance, is simply courting folly. Underprepare and you're just asking for it. It's almost as if karma's just winding up its baseball bat to smack you right in the tush. :) You can't hurry along your race training either, or you're bound to find injury along the way.

Even if you are going to race a 5K distance, you still need to put in the adequate time to prepare. Sure, if you've already racked up a significant amount of weekly and daily mileage that well exceeds the 5K distance and includes regular speedwork sessions, then sure, a 5K race will clearly require less prep time because you've already been continuously preparing. :)

Sure, we've all heard people say, "Yeah, but it's only a 5K. It'll be a piece of cake." Yeah, sure you might be able to easily cover the distance, but is that your only goal? ;) Underestimation and ego are the two prideful underminers that'll getcha every time. So if you want to do your best, please kindly tell them to take a hike. :) In terms of pacing, a 5K is nothing to sniff at. Since it's such a quick race, it can actually be one of the more challenging distances to pace, believe it or not.

Also, I don't subscribe to the philosophy that it's somehow OK to barely give oneself enough time to get up to the racing distance before entering a race. Is that really wise?! I don't know about you, but I want to be able to comfortably cover the distance (or get very near to it, if it's a marathon distance) before racing it. Plus, as all experienced runners surely already know, it takes time to build stamina and speed, and this means you've got to have enough time to fit in runs of varying lengths and types -- speedwork intervals on the track, hillwork, tempo runs, long slow distance (i.e., recovery runs), etc. -- into your regular training regimen. Bluntly put, the level of focus and effort that runners put into maintaining a diverse and comprehensive training regimen is the difference between casual runners and those who take their training more seriously. :)

Regardless of one's attitude towards one's training, why add unnecessary time pressure? Isn't it better to give yourself some options and breathing room in case things don't go as planned? You never know what's going to happen in the several weeks of training leading up to the race. So, if you need to regroup or change course, it's good to have the extra time to do so. If you keep your race training timeline realistic and give yourself this extra wiggle room, it's basically the equivalent of building "release valves" into your training. This way, you'll be more likely to avoid overtraining, not to mention that it'll also be a heck of a lot easier to stay motivated and on track with your training program. As runners, our minds and bodies generally tend to respond better (and adapt more readily) to a training program's long-term parameters when we've set a challenging but flexible course.

Want to prime your body for optimal racing performance? Then stack the cards in your favor by doing all of the obvious things that you know will lead to success: For starters, fuel and hydrate properly at the correct times and in the proper amounts and ratios. Get enough sleep and give your body adequate time for rest and recovery. Diversify your training runs and cross-train (i.e., cycling, swimming, hiking, yoga, strength training), etc., etc. Keep up on the latest news and research to stay in the loop, learn new tips and techniques, and get the most out of your training. And when it comes to planning your "training timeline," give yourself adequate time to train, not only to reach the racing distance, but to exceed it. Of course, I'm not suggesting that you run 26.2+ miles as your long run in order to prepare for a marathon. Unless you're an ultrarunner who regularly runs 26.2 miles as a training distance for 50Ks and up, I wouldn't recommend this tactic for racing distances over 13.1 miles. :)

However, for 5K and 10K races, this "double-distance" training methodology for your long runs is certainly a feasible strategy. Of course, this mileage building is done gradually, over an extended period of time. For 5K and 10K races, I'll typically make sure that I can run twice that distance before I race it. And when I do 10-milers and half marathons, I've been known to prepare by running up to 16 miles for my long runs. When I've done these types of long runs in combination with other kinds of workouts (hillwork, speedwork, tempo runs, lifting, core work, etc.), it really makes a HUGE difference in my performance. Of course, none of this is really all that surprising. A runner who works out in a more comprehensive fashion -- i.e., in a way that specifically addresses both stamina and speed and also simulates racing conditions (weather acclimation, etc.) -- is clearly going to be better prepared when race day rolls around.

I know there are a few coaches who might think that it's unnecessary to exceed the racing distance in one's training (within reason), but based on my findings, (which include discussions with other running coaches on this topic), it seems there are many more running coaches who agree with my approach/training philosophy than disagree with it. And to be honest, I'm not so concerned about consensus because the results speak for themselves. :)

It's fairly logical reasoning if you think about it: If you get to the point where you can run a 10K at a decent clip, then you should be able to run a 5K a whole lot faster. Pace prediction calculators follow the same exact logic. Of course, the actual results also depend greatly upon the diversity of one's training. When the body is continually tested with varied workouts, so that the muscles, heart, and mind don't have time to get too comfortable (i.e., complacent), the body's physical conditioning is bound to improve. :) Of course rest and recovery are essential to this process as well, and alternating effort with rest is really the only way to go if you want to proceed safely and still improve.

There's also an often overlooked psychological benefit to this approach as well; when we're well prepared, we feel more confident about our racing capabilities and that lends itself to the same mental outlook on race day as well. After all, our racing day mindset is heavily influenced by everything we've done to prepare up until the moment the starting gun goes off.

The Car: A Runner's Mobile Preparedness Unit :)

noreply@blogger.com (Cyberpenguin) — Fri, 22 Jul 2011 11:13:00 PDT

Can we say "hot"?! Phew! It's certainly been a heatwave lately. In fact, I write this, it's just reached 100°F here in DC, with a heat index of 115°F!

Of course, as the mercury keeps rising, it becomes all the more important to be prepared for summer running. And what better way than to properly stock your car with essential items and turn it into a "mobile preparedness" unit. :) Aside from equipping your car with all of the obvious general "survival" essentials -- umbrellas, a GPS unit, a first-aid kit and an emergency car repair kit containing jumper cables, tools, a funnel, a blanket, flares, and a spare tire, etc. -- there are a few items that we runners will most likely want to keep in our cars for those days when those merciless rays of sunshine begin to beat down upon us, threatening to melt us into a sizable puddle right there and then on the trail. ;) So, to help keep you cool, calm, and collected this summer, I thought I'd share some of my strategies with you so that you can adequately outfit your car for your summer running needs. :)

As everyone knows, on a hot day, the coolest part of a car is usually the trunk. That's why I keep my runner's "to-go" kit there. If I'm running in a park, I'll usually find the most shaded spot, i.e., under a tree or roof overhang, and then park my car underneath it. Next, I'll put my car window shades into place. When it's 103°F outside, every little bit of strategizing helps to keep your car as cool as possible. :)

As for the runner's "to-go" kit itself, I'd recommend drawing up a list and referring to it when you run out of an essential item and it's time to restock. And if you do this the right way, you'll be prepared for almost anything. After all, you don't need to be Boy Scout to understand the significance of their motto. ;) Just consider the consequences of the converse situation: "Fail to prepare, prepare to fail." And as we runners know, both short-term and long-term preparedness is especially important to ensure the success of our training efforts.

Of course, a lot of what we do to prepare not only happens in our day-to-day training, but also in our pre-run prep. For starters, if we're smart, we stay hydrated all day long, and eat nutritious balanced meals at regular intervals. Again, a day in the life of a runner is always about strategy, strategy, strategy.

Most runners lead busy lives and are on tight (and hopefully, well-coordinated!) schedules, so if we want to fit in our workouts, time is of the essence. We have to be time-conscious and prepare in advance; otherwise, we won't have enough time to accomplish our running (and life!) goals. And this also means that we typically only have a finite amount of time to get ready. Of course, a lot of what needs to be done isn't exactly rocket science. ;) It's easy enough to lay our running clothes out the night before, fill our water bottles and put them in the fridge, pack our keys, money, ID, and gels into our hydration belt, charge our iPods or Garmins, pack our gym bags, put together our race day bag, etc. It just takes a bit of forethought. And when it comes to "maracations" and local racing events, many of us also rely upon tried and true checklists to make sure we have everything we'll need before race day.

However, for as prepared as we runners tend to be, sometimes things don't go according to plan, and we need a backup plan. That's where a well-stocked car comes in handy. :) Those running-related items we've had the foresight to pack in our vehicles can be indispensable.

For example, take Exhibit A: Since it's getting hotter, many afternoon and evening runners have now become morning runners by necessity. (For many of us who fall into this category, this conversion is often painful and very often done begrudgingly. Haha!) And, if you're not exactly a morning person (like me!), then not only does it take more effort to be prepared and get out the door in a timely fashion (LOL!) but the sleepiness factor can often interfere with "normal brain operations." ;) In other words, it can easily induce a state of forgetfulness. Thankfully, I haven't had to resort to calling the locksmith after a run. Not yet anyhow. ;) (Fingers crossed!) Then's there are the physical effects: A sleepy "morning brain" often translates into a slow-moving body, and yes, sometimes even a little bit of klutziness. Hopefully, none of you have issues with walking into walls. ;)

Also, for us "morning runner converts," there's the issue of training our bodies to go to bed on time. In the interim phase of this "conversion," it's not uncommon for us to oversleep. Regardless of your preferred running time, you might've had the unnerving experience of forgetting to turn on your alarm clock the night before. ;) Of course, for all other seasons, sleeping in a little bit might be of little consequence. However, when summer rolls around, especially with the extreme summers we've been having here lately, then of course, that's an altogether different story. ;) Woe unto those of us who are forced to run outside in much hotter weather than we'd originally intended.

(Some people might say, "But what about running indoors?" Well, as for the dreadmill option, I'd personally rather propell myself forward with my own self-controlled "force field," versus getting sore joints from being pulled forward by a barely cushioned rolling belt with such unnatural, herky-jerky motions. Plus, dreadmills are mind-numbingly boring to run on, not to mention that they don't come packaged with natural scenery. ;) So, no thank you. It's outdoors or bust, baby! And anyhow, if you take the proper precautions and gradually acclimate yourself to the changes, the experience of running in the heat will most likely be an productive exercise, because if you keep at it, it will inevitably toughen you up. ;) After all, if you want to be ready to race in it, you've got to train in it, right?)

And in such extreme heat, even those of us who get up and run at the crack of dawn aren't necessarily guaranteed cooler running temperatures. Case in point: By 5 am today, it had already reached 82°F here!

And since we've got to get our run in for the day, bailing really isn't an option. And lately, neither is waiting for nightfall. Around here, it's still been in 90's after the sun goes down. Not to mention, there's the obvious security and safety issues that often go hand-in-hand with night running. So, morning it is, even if we oversleep a bit and have to pay a rather scorching price. ;)

So, as a result, now we'll need to "call in for reinforcements" to prepare for the hotter weather: more water, a running visor &/or sunglasses, sunscreen/sunblock, etc. The works. :) And that takes more time. Precious time that we might not have. So, not only do we now also have to even less time to workout, but we also have less time to prepare for our workouts. ;)

When this happens, we all know the drill: We go through the mental checklist. Do we have everything we need? And if not, do we have enough time to quickly do all of these things right now? ;) It's not long before we're frantically rushing around, assembling our running apparel, accessories and gear, and then rushing out the door. But then we start thinking, "Did I forget something?" ;)

Of course, rushing around often results in forgetting to bring necessary items with us for our runs. And sometimes we don't even realize we've forgotten something until we've already reached the trail. LOL. Things like our sunglasses or gels. Or, maybe we forgot to apply sunscreen/sunblock before we left the house. However, all of these scenarios can easily be fixed or prevented from happening in the future by using your car as your "backup" plan. :) The solution is simple: Keep spares of these all-important items in your car. :) On days when your life feels a bit more chaotic, a well-stocked car can become a runner's saving grace. Or put another way, car = survival mechanism. :)

Now consider Exhibit B. Yes, let's pretend that we're once again dealing with the results of another one of our potential screw-ups. Oops. ;) Well, OK, let's face it, no one is perfect. :-D Maybe we've hydrated or eaten too close to our run but there's no porta-potty in sight. ;) Or, as was the case a few days ago, the porta potty at the trailhead ran out of TP. Uh-oh. There was no way to predict that one. ;) Again, that one's easily fixable: Keep a roll of TP in your car. Then you can just tuck a few sheets into your pocket or hydration belt. Problem solved. :)

I could go on and mention a few more scenarios, but I think that, by now, you probably get the idea. ;) So now, as a fitting end to this post, I'd like to provide a list of some of these practical "backup" items and some related notes to help you better plan and organize various running necessities for your car:

For the trunk:
(1) Car organizer for your runner's "to-go" kit: This can be as simple as a cardboard box or a sturdy zippered nylon bag with multiple dividers or compartments. If you need to organize smaller items, shoe boxes and sturdy, structured plastic containers will also work.
(2) Roll of TP, preferably kept in a large resealable plastic bag to keep it sanitary. (A tissue box is also a must-have, but that can be kept in the general car interior for all-purpose use.)
(3) Roll of paper towels: If you eat a post-run banana, you might get some of that mush on your hands. ;)
(4) 24-pack of water bottles or gallon water jugs: That way, you'll never be without water, even post-run. Even with the 100°F days we've been having lately, I'm happy to report that the plastic water bottles currently being stashed away in the trunk of my car still haven't melted yet. So far, so good. ;)
(5) Pre-run energy snacks: For example, a banana and unsalted raw/organic almonds: If I'm in a rush and I haven't gotten the chance to eat something before running, I'll sometimes eat these before I run. Of course, I'm fully aware that it's not really ideal to eat less than 1 1/2 - 2 hours before a run, but if your energy is low, sometimes a "runner's gotta do what a runner's gotta do." ;) Also, I sometimes will grab these before I head out the door. The almonds don't upset my stomach, and the banana doesn't seem to cause cramping on the trail, at least not for me anyhow. Of course, do whatever works for you.
(6) Post-run recovery snacks: For example, a banana, which, as most runners already know, makes for a great post-run recovery food. It replenishes electrolytes (potassium), etc. Also, salted almonds are good for replenishing lost sodium after a run, helping to repair/develop muscle fibers, and sustaining one's energy and blood sugar level when coupled with carbs. This category would also include spare recovery gels/drinks as well. The heat might denature them in time, so probably best not to keep them in the trunk for an eternity. ;)
(7) A running-related tool for muscle relaxation/stretching &/or to relieve soreness, or pain: For example, "The Stick" or a foam roller. It's rather convenient to have this one in your car for obvious reasons. ;)
(8) Night gear: Mesh reflective vest or, (even better for the hot weather!), a reflective safety belt or strap(s), head lamp, infrared night vision goggles, etc. Just kidding about that last one. LOL.
(9) Necessary items for women: Elastic hairbands, emergency stash of feminine products, etc.
(10) Mini anti-chafing stick: Self-explanatory. Especially vital for pre-run prep on those days when you forget to apply it before leaving the house. ;)
(11) Towel: Use it to dry off or to keep your car seat clean. ;) After all, if it's really hot and you've turned into a complete sweat bucket, you might not want to perspire all over your car. ;)
(12) Post-run change of clothes: If it's really hot, and you don't want to get into your car with your clothes sticking to both you and the seat, a change of clothes is always nice to have on hand. Plus, if you forget #11, at least you won't mess up your car seat. ;)
(13) Pepper spray: I make a point of keeping mine in my hydration pack, but if you can't fit yours in there, you could also keep yours in your car until you're ready to hit the trail. I love the version I have, the Sptifire, which has a handy key ring and is miniaturized for personal use.
(14) Sunblock &/or sunscreen: Again, it's probably not a great idea to keep these items in the car for a lengthy period of time (due to denaturation caused by extreme outdoor heat and a relatively short shelf-life, i.e., 2 years), but they're great to have on hand if you should forget to apply before a run or need to reapply after your run.

For the glove box compartment:
(1) Scissors: You might need to open or cut through something, whether running-related or not. ;)
(2) Post-run, non-perishable recovery protein: My go-to snack is salted, roasted almonds (made without additives or oil): Almonds make an excellent recovery food. Plus, they contain Omega-3's. The protein helps rebuild muscle and of course, the salt is great for replacing lost sodium. I like to keep them in the glove box as opposed to the trunk because, when it's really hot outside, chances are, I'll soon be hopping into the car, cranking up the AC. :)
(3) Pain relief medicine: Because you never know when you'll need it. Examples: ibuprofen, Pepto-Bismol tablets, etc. These items are frequently runners' go-to remedies. :) This way you can quell any dyspepsia, discomfort, or throbbing aches and pains now instead of waiting until you get home. ;) To save space, use a small pill dispenser.
(4) Spare pair of UV protection sunglasses and accompanying sports sunglass retainer: That way, you'll have an extra pair for running if you should forget to put them on before you leave the house. If your car is newer, chances are you might already have a separate compartment for storing these, which is even better than storing them in your glove box compartment or clipping them to your car's sun visor.

So, let's see: Did I miss anything? If you think I've left out any crucial "runner's auto essentials," or have some new and clever organizational ideas or tips to help outfit cars for runners, please let me know and I'll consider adding them to the above list.

Hope you find these ideas helpful!

Happy summer running! Stay safe and cool. :)

-Corey

Announcing The Rock It! Running Nutritional Plan

noreply@blogger.com (Cyberpenguin) — Tue, 05 Jul 2011 07:22:00 PDT

When you pull open a sports nutrition book, do you typically find a practical how-to guide with corresponding recipes? In my experience, usually not. :) Additionally, a lot of sports nutrition books I've read are frankly dry and sometimes read like a bio-chemistry textbook. For a runner's purpose, this is not typically what we really want in a sports nutrition book. Sure, if you're so inclined, it's great to understand the principles behind sports nutrition -- the "whys" of it all, explanations of ATP and its effects, and a long list of chemical compounds and nutrients contained in each food and their positive (or, in some cases, negative) effects on the body. Who knows, maybe you're naturally curious about this or are studying for a degree in biochem, (sports) nutrition, or exercise physiology. However, what most runners are really seeking are the practical applications of this knowledge, i.e., the hows. As in, how do I apply these principles to my daily life and diet?

Well, if you've been searching for a book that answers this question, you're in luck. :) In my upcoming cookbook for athletes, I will be providing exactly that. In the appendix section, I will be outlining practical guidelines for a runner's nutritional plan that is rich in the nutrients that we runners/endurance athletes need most. For example, as runners, we need to stay properly hydrated and eat foods and drink liquids that will be effective for recovery as well as keep our joints strong and our hearts, lungs, and muscles in top shape; and in the book, I will be listing foods that naturally provide the corresponding nutrients as part of our diet. As a logical follow-up, there will also be a practical schematic showing how to incorporate these foods into our daily diet, with corresponding recipes that fulfill these nutritional requirements.

I've called this nutritional plan the Rock It! Running Nutritional Plan, named after my running and wellness company. :-D

Yes, some of you know that I actually have a company focused on these initiatives, even though I've never really mentioned it here before, aside from placing one or two small and barely noticeable links on this blog. ;) Generally speaking, I've tried to keep the two entities/blogs separate, as this particular blog's primary purpose is to provide training and (sports) nutrition-related information. Of course, my cookbook IS a resource, like any other, and so that's why I'm mentioning it here, as I might mention any other books I think would be useful to the readers of this blog. :-D

Additionally, some of you might even know that I write books as part of my company's running and wellness initiative. :) As mentioned in the previous post, I've recently finished a chapter called "Fit Foods," which will be part of Brett Stewart's book, "7 Weeks to Ripped." Yes, that Brett Stewart. :) The one who wrote "7 Weeks to 50 Pull-ups." :-D

You'll notice that I don't use the word "diet" to describe my healthy eating program, but instead use the word "nutritional plan." That's because the connotation of the word "diet" is one with which I fundamentally disagree, as I'm not talking about a fool-hardy scheme to lose weight quickly. ;) My nutritional plan is a balanced and healthy nutritional plan focused on whole (i.e., unprocessed!) foods rich in nutrients and low in fat and refined sugar.

To my mind, the word "diet" has been perverted from its original (literal) meaning, i.e., the denotation, which, first and foremost, is defined by the Merriam-Webster dictionary as either (a) food and drink regularly provided or consumed; (b) habitual nourishment; or (c) the kind and amount of food prescribed for a person or animal for a special reason. You'll note that these are the first THREE definitions, and that there's only ONE reference to diet as (d) a regimen of eating and drinking sparingly so as to reduce one's weight. And, at that it's the very last definition. Well, GOOD. It's the last and the least, and I'd love to see the word restored to its original meaning. :-D

My cookbook will, of course, only be addressing the first three. :) In so far as definition (c) is concerned, the book will provide meal plan examples for vegans, vegetarians, and meat-eaters alike.

I believe that a cookbook for runners has GOT to address the essential foods that benefit them the most in terms of athletic performance, nutritional value, and overall health. After all, we put a lot of effort into our training and pay careful attention to technique and strategy to get the most out of our sessions, so why shouldn't we do the same when it comes to the food that we eat?

Update: This Blog Has a New Domain Name, SeeCoreyRun.com

noreply@blogger.com (Cyberpenguin) — Mon, 04 Jul 2011 07:44:00 PDT

Woo-hoooo! I'm happy to announce that my new domains, http://seecoreyrun.com and http://cookingwithcorey.info are now LIVE!

Current subscribers, please note that there's no need to resubscribe to these blogs. Your subscriptions will seamlessly carry on as before.

And, if you should perchance go to the old blogspot addresses, they will automatically forward to the new ones.

Now, the URLs are much easier to remember, shorter, and a lot faster to type. :) That'll probably make a lot of you even happier. :-D

If you're a new visitor to this site, I encourage you to check out the companion site, http://cookingwithcorey.info, which provides healthy gourmet recipes geared towards athletes and those living healthy, active lifestyles. The two sites are really meant to be utilized together, as complements to each another, because they form two parts of a greater whole. After all, running is only part of the equation. To perform to the best of our athletic abilities, we also need to put quality fuel in the tank. :)

-C

P.S. Just so you know, I've got a humor piece in the works about running with pets. Don't know when I'll be able to get to it, as the cookbook and other businesses projects are currently taking up most of my time.

Speaking of which, I should probably also announce that one of these projects is a collaboration with Brett Stewart (author of "7 Weeks to 50 Pull-ups") et al for the upcoming book, "7 Weeks to Ripped," which shows you how to achieve total body fitness using bodyweight exercises and "games" targeted at improving speed, flexibility, endurance and strength. My contribution is a chapter called "Fit Foods," in which I'll be debunking (sports) nutrition myths and providing a few healthy gourmet recipes geared towards overall health and total body fitness.

What's to Come

noreply@blogger.com (Cyberpenguin) — Tue, 07 Jun 2011 09:43:00 PDT

Hi Everybody,

Corey's Creamilicious Corn Chowder

I know it's been kind of quiet here lately, but that's because I've been hard at work on my upcoming healthy gourmet cookbook. For those of you who might not be aware, I'm writing a cookbook of more than 250 original recipes that's geared towards endurance athletes. I believe that this community could use some more exciting recipes, ones that truly enhance our athletic performance, and at the same time, more than satisfy our taste buds. :) Of course, anyone who's into living a healthy lifestyle can benefit from the foods used in this cookbook. Almost every superfood imaginable in going to be in this cookbook. :)

Also, instead of doing the "white bread" thing, which frankly is a tad bit staid and boring ;), I've decided that the cookbook will encompass cuisines from all over the world, to make cooking not only healthy, but also more of an exciting adventure as well.

Coconut Sticky Black Rice
Pudding with Poached Asian Pears

It's also a really practical book as well. Instead of being "just a coffee table book" with lots of exposition and pretty pictures (although there will be lots of "pretty pictures" in it to whet the appetite ;) ), it'll get down to business and provide what athletes are really seeking in a cookbook -- i.e., recipes, and a practical schematic of how to use those recipes to their best advantage in their training. There'll also be a sports nutrition section in the appendix, for those people who'd like more practical information on various related topics -- i.e., foods to eat during training, and when to eat them, foods to avoid, etc. This isn't going to be a biochem textbook or a detailed primer on vitamins and minerals, people. From what you've told me, that's not what you want in a cookbook to enhance your health and boost your athletic performance, and frankly, it's not what I want either. :)

I don't know about you, but since we all lead busy lives, I'd rather just open up a cookbook and start cooking. When it comes to cookbooks in general, I know I'm probably never going to read those extensive forwards or long stories about how people got interested in cooking, etc. (If they were made into separate books, maybe I'd reconsider, but I don't think that's what a cookbook should really be about.) And many of you told me the same exact thing. See, I listen to what you have to say, as I want this cookbook to be truly useful to you.

Most of you have limited time to cook, so I've also taken that into consideration as well. There are a lot of easy-to-make recipes as well as what I like to call "weekend project" recipes for those of you who just want to cook as a fun weekend activity to do either by yourself, or with friends &/or family.

When it comes to cookbook writing, I'm about about skipping past the fluff and giving people detailed but useful information that helps them in the kitchen and maximizes their chance of recipe success. :) Anything on top of that is clutter, er, I mean extra material. ;) If it doesn't contribute to helping you make a recipe, or help you gauge the best foods for your training, then why put it in a cookbook? That's just my cookbook writing philosophy. As you can see, it's a very practical outlook, one that helps you to get where you're going, quite literally. :)

Rosemary-Kalamata Olive Bread

Anyhow, I'm really trying hard to finish this cookbook, as several people keep asking about it. "When's it going to be ready?" is the most common question I get these days. :) It's coming, it's coming, as soon as humanly possible. I promise! Since I'm doing everything myself -- creating and writing the recipes, the photography, the cooking, the story-telling/anecdotes, the sports nutrition section, etc. -- the process takes a lot longer than people might imagine. The staging, food styling, and photography alone can take well over an hour, depending on how complex the shot is. Then there's the recipe creation, writing, and testing, as well as the rewrites/editing of the cookbook content itself, etc. I won't bore you with the rest. ;)

Spicy Turkey Burgers with Roasted Red
Pepper Salsa & Sweet Pickle Relish

Also, I think it's important to put my best efforts into the book, and if that takes a little longer than others would imagine or expect, then I'd rather put in the proper time to produce a quality result, which is of course, what people who are interested in purchasing the cookbook would want anyhow. :)

In the meanwhile, you're welcome to check out (or follow!) my recipe blog, Cooking with Corey, which has many examples of the types of recipes that'll be in the cookbook. That way, you can get a mini preview, if you will. Please note that there will be several recipes that will only be available in the cookbook. Also, not all recipes from the blog will appear in the cookbook, only the ones that I think will be most advantageous or interesting to endurance athletes.

You can browse the blog's recipes by dish type or cuisine category by clicking on any of the alphabetized entries in the tag cloud, or by expanding the blog archive and viewing the recipes in numerical order. Or, use the search bar to search for a particular recipe.

Insalata Caprese con Finocchio e Olive
(Capresian Salad with Fennel & Olives)

The blog also contains a lot of useful information on nutrition as well.

I hope that you will enjoy making the recipes on the blog. If you do make any of the recipes, please let me know how they turned out for you by leaving a comment on the blog, or by tweeting your replies to me. Your constructive feedback is always welcome.

Oven-Baked Kale Chips,
Six Different Ways

As many of you already know, I'm also up for recipe requests, provided that they fall within healthy gourmet parameters, and it's something that I'd be up for cooking. ;) Additionally, I am happy to answer questions you might have about the recipes themselves, and upon request, am also happy to provide information or tips regarding cooking, baking, food, (sports) nutrition, etc., as time allows.

Apricot Rugelach

I believe in producing inspired content, and blogging only when I've got something to say that I think will be truly helpful to others or will hopefully inspire people who read this blog. Also, there has to be time for blogging here, which has been hard to come by lately. (The recipe blog does get updated regularly, but that's only because those efforts contribute to the completion of the cookbook. ;) )

So, hang in there. I've got several ideas for running-related articles to post. And when I can find the time to post them, I will certainly do so. :)

Thanks for your patience and for continuing to follow this blog.

Happy Running,
Corey

P.S. Below are some more sample recipes from the blog/cookbook. Click on any of the photos to go to the corresponding recipe(s), and also to see a larger photo of the dish. :)

Salmon Tikka Masala

Pumpkin Pancakes with Strawberry
Sauce

Greek Chicken Made with Feta,
Olives, Oregano, & Roasted
Lemons

Spaghetti alla Puttanesca

Feta-Potato-Leek Casserole
with Fresh Greens

Pollo alla Milanese con Salsa
Cremoso di Primavera
(Milanese-Style Chicken in a
Creamy, Springtime Sauce

Homemade Apricot-Nut Energy Bars

Pineapple-Ginger Stir-fry

Zesty Zaatar Chicken

Back to Basics: The Humbling & Enlightening Experience of Starting Over From Scratch

noreply@blogger.com (Cyberpenguin) — Sat, 02 Apr 2011 19:29:00 PDT

I'd like to dedicate this post to a number of runner friends who are, at present, trying to make a comeback from injury or other setbacks. I know how much of a challenging struggle that can be, and so, I'm writing this post for you and for anyone else who's making the transition from rest and recuperation back to regular exercise. I hope this post encourages you to hang in there and keep going, regardless of the obstacles you might be facing right now. Keep at it and stay strong!

Anyone who's ever been out of commission from running for more than just a few weeks knows that starting over from scratch is never easy. Those months of languishing away doing little to nothing -- perhaps while we were recuperating from injury or illness, or as we reawakened to the realization that we'd let other priorities &/or the stress in our lives overtake our schedules and assume the placeholder of where our running and other physical exercise used to be -- can take a toll on our physical and mental well-being; and that, in and of itself, can make it doubly difficult to get started again. And, if we're not doing any kind of physical activity for fitness maintenance -- i.e., strength training, cross training, walking, etc. -- it can sometimes take often two cranes and a wrecking ball to get us moving again. ;)

Of course, the opposite is also true. Once we get going, and then set our course, we're typically good to go. It's the whole "bodies-in-rest-stay-at-rest, bodies-in-motion-stay-in-motion, unless-an-external-force-is-applied" thing. ;) Thank you, Newton. Your First Law of Motion is aptly named and applies to running (and physical fitness in general) on multiple levels. :) You'll note that this law is also sometimes referred to as the "law of inertia." Go figure. ;)

In the early stages of "exercise reentry," the idea of exercise typically has to be continually injected into one's brain and being, and continually reinforced with conscious application. As most of us surely know, it's crucial to gain (and sustain!) momentum in the early stages. In the beginning, there's typically more resistance when we change our state, from one of inertia to one of movement, so more force needs to be applied. Again, it's back to Newton's First Law of Motion and all of that. ;)

It might be difficult to get going again but of course, it's not impossible. Here's a motivational thought: Think of the alternative. :) Every day spent moving, even if it's not running, is a day in the right direction. Hey, even walking up stairs or mowing the lawn counts. Instead of thinking self-defeatist thoughts, think of what you can do to change the situation. Just because it's something small doesn't mean it's not worth doing. Even if you're not able to run at the moment, maybe you can do some of other form of exercise (strength training, swimming, cycling/spinning, physical therapy, etc.) to keep your body and your spirits in good shape. :)

So how does a person get started again, after being away from exercise for so long?! First, it starts with setting intention. A lot of the time the process is spurred on by something or someone inspirational. Or, it could just be that we've had enough of the way things are currently going, and have finally made up our minds that today is the day that we start anew. It's easy enough to intellectualize the process, but until we've set the intention and followed it up with the corresponding action, no matter how small, we can't begin the journey of getting back to the selves we know that we can be. And, we know that it's possible to become these better versions of ourselves, because we were once there.

The image of our former fit selves, even if they're tucked away in the recesses of our minds, can be a powerful motivational image, if we harness it in the proper way. A useful technique is to access the image of this former fit self and visualize yourself in your mind's eye as being that self now. Look in the mirror and superimpose this image onto the one you are currently seeing. ;) Try to remember how you looked and how you felt. Chances are that once you've implanted this image in your brain once again, you'll then be able to see this image as an imminent possibility instead of a hazy memory. ;) And, in turn, you'll then be more likely to take the steps to make it a reality once more. :) After all, your reality is what you make it.

One of the good things about returning to running is that we have memories of what we've already accomplished. Instead of comparing ourselves to who and what we were back then and then thinking, "Oh, it's such a long road back," or "Look at what I was doing then then but am not doing now," which is unconstructive and borders on self-immolation, we need to look at it in a different way. How about viewing the situation in the following way: "Gee, look at everything I learned and accomplished, and all the wonderful memories I have of running in various places, or the friendships I made with other runners while running and racing. Plus, I've gained a certain wisdom from these experiences, and no one can take that, nor any of my achievements, away from me. They are mine to keep, forever."

Our pre-existing history isn't a curse. It's a blessing. Even adversity can be a friend in disguise, if you know how to put it to work for you.

For so many of us, exercise is very often the lynch pin that holds our life balance in check. And if that should disappears for a time, it sometimes feels like it can set the rest of our world slightly off-kilter. This can be particularly difficult for many of us during periods of injury and illness, because regular running and fitness are the devices we've come to rely upon. The fact of the matter is that, via our gradual development of this behavioral pattern over time, we'd become used to running, and then suddenly we found ourselves used to not running. How did we get here? Well, it didn't happen overnight. We stopped at some point, for one reason or another, and now we just have to rebuild our mileage and fitness levels. Of course, that doesn't happen overnight either. ;) So, this means that we have to consciously table our expectations in keeping with our current state of fitness and once again remember what it was like when we first began to train from scratch.

Then, for those of us in the midst of our exercise hiatus, there's also the painful knowledge that we were burning a ton of extra calories and now we're not. ;) So, then we have to make some adjustments like curbing our eating, etc., whereas before, exercise wasn't just a calorie-burner keeping the whole process (and our waistlines!) in check, but also frequently helped to curb our appetites. (OK, well, personally speaking, that might only be true to a point, i.e., typically for distances under 14 miles. Over that, and I get so hungry, it's a little scary. At that point, perhaps I should issue a safety advisory to keep all limbs out of reach. ;) That is, when I haven't fallen into deep sleep during a post-half-marathon distance nap. ;) Fellow half-marathoners and marathoners, you know exactly what I'm talking about here.) There's no doubt about it, exercise just makes everything better.

Of course, the trick is making the mental and physical transition back to this state of being. You need to get to the place where both your mind and body are in forward motion. As for which one will get you out the door faster, most us have found that it's kind of a "chicken and egg" deal. :) One starts the engine of the other, and then each reinforces the other after that engine (you!) gets going. How you choose to start that engine is up to you, but if you really need a hand, here are some suggestions to help you get back into the swing of things:

(1) Visualize yourself running and achieving your exercise goals: Do the visualization steps described above. Imagine yourself running, and remember how good it felt when you were out there just doing your thing. Let your mind run through a catalogue of your best running and racing moments. If that doesn't inspire you to run, or if it's too painful to think of the past because you're comparing it to the present (!), then think of the future possibilities. Imagine yourself running &/or racing again. Literally, put yourself in the moment and visualize all of the details.

(2) Write down your plan for success: Make a list of finite but achievable short-term exercise-related goals, and put them in a place where you'll see them and thus, be continually reminded of what you need to do. Better yet, keep track of them in an organizational system like Toodledo, in which you can not only track your goals, but also list tasks that are directly tied into these goals. Even something as simple as scheduling your exercise on a calendar can help.

(3) Start small but dream big: Write down your dreams, but also make immediate plans for right now. When it's time to go for a run, lace up your shoes without any expectations, and just see what happens. I often do this when I'm tired &/or not feeling very inspired to go out for a run for one reason or another. Read my motivational article, "Fooling Ourselves into Running" for more tips on how to motivate yourself out the door and beyond. Usually, once I get dressed for a run and grab my keys, (provided I don't lay on the couch or the bed or get wrapped into the computer ;) ), the rest of the process tends to unfold quite naturally. The key is to prepare to exercise first, then worry about the actual exercise once you've gotten past this step. :) If you break down any task into its most basic components, then it won't seem so impossibly daunting. Or, put another way, instead of overwhelming yourself with the massiveness of the entire progression of your path back to fitness and the prospects that this entails, underwhelm yourself by focusing on doing just one simple, easy thing. You'll be surprised at how well this works. You're not being lazy or a slacker by doing this. You're just focusing on the step that's immediately in front of your face. Literally. ;) The act of underwhelming yourself, at least at first, is a serious strategy for success. When you underwhelm yourself, you underpromise and then shock the hell out of yourself when you see what you can actually do once you've gotten past the mental road blocks. In fact, as you go through the process, you'll end up achieving a lot more this way. Quite ironic, isn't it?! :)

(4) When it comes to taking action, silence is golden: Don't talk about what you're going to do before you do it. The number one killer of exercise is talking about it beforehand. I'm completely serious. Personally, nothing makes me want to revolt against exercise more than talking about it before I do it. Talking about it sets up weighty, pressure-inducing expectations before the exercise actually happens, and if you got the gist of what I was talking about in tip #3, then you know where that leads. ;) Again, set the intention in your mind, keep quiet about it during the action phase, and then you can blab about the glory of your achievement after you've worked out. ;) To quote the visionary, wise words of the Nike campaign, "Just do it." Less flapping of the lips leads to more flapping of the arms and legs. :) Trust me on this.....

(5) Log/track your miles and goals: Join an exercise logging/social media site like DailyMile, and bookmark it or place a link on your desktop so that you see it every day. :) Plus, DailyMile has an added benefit, because its got the social component, which is highly motivational. There are ton of people who are actively logging their workouts there. So, that means there'll be lots of cheerleaders to help you get going and sustain your momentum. :) And of course, it also feels good to do the same for others. There's definitely been a certain mass convergence of people there, and, as an early member of the site, it's great to see that so many people have joined the site since its modest beginnings. If you join up there, I'll make you a deal: If you need a little push, just let me know, and I'll gladly give you some motivation to get you started in the right direction. :) I love seeing people return to exercise. Nothing makes me happier seeing other runners succeed!

The bottom line is this: When you log your workouts, you are making yourself accountable. And when that behavior is coupled with online and IRL interactions with other runners, you are further building upon the base of your intentions to get and stay fit. When it comes to staying motivated to exercise, there's definitely strength in numbers. So use these numbers to your advantage, by keeping yourself connected to the exercise world. Lots of people are already there, you just have to re-engage with that world. :) Doing so will reinforce your will to exercise. When you gravitate towards individuals who lead healthy lifestyles, you'll find yourself making a conscious choice to follow in a similar vein. Just by being around other like-minded individuals who are heading in a similar direction, you'll get inspiration to keep going. Watching their progress will spur on yours. By staying connected to the exercise world, you are also elevating exercise to a more prominent place in your life. You are keeping it in the forefront of your mind and thus, making it a higher priority.

(6) Celebrate your successes: Set incentives for yourself to achieve your goals, either in the form of rewards (i.e., a massage, new running gear or clothes, an island getaway, etc.) or celebrations, reveling in your achievements however you like after reaching each milestone. I find that making a gradated milestones checklist is particularly effective. (Mine encompass both racing distances and goal PRs, as well as other types of quantitative markers. I tend to reserve the majority of the qualitative markers for the goal-setting process.)

(7) Recognize what motivates you and go with what works for you: Some people are more internally motivated (Ding, ding, ding!) while others work best when someone else gives them a push. Ultimately, just as with running itself, there's got to be some self-propulsion involved in the motivational process. :) In order for you to make true, lasting progress, you have to want your goals and dreams more than others want them for you. ;) Most times, people just need a push to get started or to get over some of the humps and bumps of the process. I find that a combination of both internal and external motivators works best for me, but of course, do whatever works for you.

(8) Use adversity and failure to achieve greater things: No matter how talented or hard-working we runners are, there's always room for improvement. Analyze what's not working as a means of improving your running, but avoid unnecessary dwelling on your shortcomings, setbacks, or failures, as well as falling into the "pity-fest" trap. ;) It's a good idea to constantly think to yourself, "Is what I'm currently doing or thinking helping me? Is there a way I can do those things better or more effectively?" Also, look around you and engage with others: Watch what others are doing, &/or consult people in the know for a second opinion. Learn from others failures and setbacks, and ask them what they did to get to the next level of their training. Visit online forums or ask people in your running club. Read/subscribe other runners' and running coaches' blogs, and consult reliable, informationally-sound publications like "Runner's World." Or, hire a running coach. :)

(9) Follow your instincts: Yeah, that's an obvious one, but that doesn't mean it's not important. This one's a cardinal rule of exercise. Don't let others pressure you into racing before you feel you're ready. You can run faster and farther, but don't be in a rush to do either. Training itself is not a race; it's a gradual process. Each building block is there for a reason. Skip one and you'll typically find yourself in a world of hurt, literally. ;) When it comes to working out, there are no shortcuts. We all have to put in the work. Work at your own pace and listen to your body.

(10) Get an exercise buddy (or buddies): Some people need a little kick in the pants every now and then to get (or keep) them going, and that's perfectly OK. And there are times when we all just need a little push to keep us growing and improving. So, if you're seeking support, growth, or motivation, run with others. Make friends with other runners at your local running club; it's a great place to find running partners. Also, you can find running partners at sites like DailyMile, PacePal, and such. Also, keep in mind that motivational running buddies can also be found online. Whether IRL or virtual, what's important is that you stay action-focused and keep each other accountable.

(11) Join Twitter and make friends with other runners there: Twitter's a great place to meet and connect with other runners. It's also a great source of information about running and other related topics. This sort of online engagement with people and resources has become a huge motivator for so many people, and if you use Twitter and other social media in a sane and targeted way, you too can get a whole lot out of it as well. I've made a ton of friends there, and have solidified friendships via race tweet-ups and other Twitter-initiated events. :)

(12) Be strategic about your use of fitness-centric social media sites: if you sign up for online health-and-fitness-centric communities, only pick ones that you think you'll truly use and that will provide the most benefit to you in the long-term. And, after you make these choices, make your activities there action-oriented. Otherwise, they won't be as effective as motivational tools. (Then, it'll just be another exercise in information overload; and it's very important to not get overwhelmed, particularly in the early stages of restarting your training.) I personally concentrate most of my social media microblogging activities, in three central places: Twitter, Facebook, and DailyMile. And when I'm racing, I also tend to frequent Athlinks, Cool Running, Active.com, and SignMeUp.com as well. (Blogging in the traditional sense is, of course, considered to be completely separate from these activities.) I do participate in other social media sites and forums on occasion, but these days, I'm so busy that the time I do spend in social media has to be meted out in very focused, planned ways. Those of us who use social media on a regular basis know that we've got to be vigilant about keeping our activities in those spaces in check. It's all too easy to get sucked into the social media vortex, and then end up feeling like we don't know what hit us. ;) As long as we remember that we are in control our own social media usage, and not the other way around, we can utilize these tools to our advantage. What I now try to do is this: When I do have time for social media, I'll allocate certain times for prime usage, typically for a finite time in the mornings and then, if there's time, I'll check it once again in the evenings. I try to do "maintenance" activities when I can, but social media has to fit into my existing life and schedule versus overwhelming it. ;) Also, I tend to segment my usage: A certain portion of that social media time is used for online business activities and another portion is allocated specifically for social purposes. Sometimes the two overlap, but primarily, I've now got to the point where I try to go into these activities with a clear purpose in mind, and if need be, I set (either a mental or actual) timer for these activities. ;) That way, there's time to do what I need and want to do, but that time doesn't get away from me.

----------------

Whatever stage of the "exercise relaunching" process you're currently going through, and whatever state of mind and physical being you're in right now, know this: No matter how hard it might seem at the outset, if you just put one foot in front of the other, your situation is bound to improve. The first challenge is overcoming the inertia of your mind and body. Kick those unproductive thoughts in the tush, and tell them where to stick it. Use your past triumphs and fond memories of running as an incentive to get back to running, versus letting them be a mental road block. If you take the first step and keep looking to the next milestone or mini-goal immediately before you, you will get there. Now go out there and take no prisoners. :)

You Know You're A Runner When.... Hey, I Resemble That Remark! :)

noreply@blogger.com (Cyberpenguin) — Tue, 08 Mar 2011 10:39:00 PST

Yeah, we've all seen those "You Know You're a Runner When...." types of posts on Facebook, but I thought I'd make up my own brief list and post it here. After all of the serious posts, this blog could use an injection of levity. :)

You know you're a runner when:
(1) You're constantly doing laundry, and over half of it is running clothes. :)
(2) You wear your hair in a ponytail more than you wear it down. (OK, that applies mostly to women with long hair. And I guess it could apply to some guys as well. ;) )
(3) You have been known to joke with fellow runners, "Street clothes? What are they?"
(4) Your toenails have an extremely short lifespan. You're never quite sure how long they'll be sticking around. ;)
(5) Due to #4, the idea of wearing sandals horrifies you. :)
(6) Most of your friends are runners.
(7) Your vacations have turned into "maracations." :)
(8) You've dedicated an entire room (or wing of your house!) to the display of your race medals, bibs, and other running memorabilia.
(9) You never have enough room for your running clothes. They are spilling out of your drawers & closets, threatening to burst forth like floodwaters through a dam. Pretty soon, you're going to have to get another dresser or wardrobe, or get rid of some of your street clothes to accommodate. It's either that, or you might have to kick your son out of his bedroom. ;) Yeah, maybe he can sleep in the garage or the laundry room. LOL!
(10) You've inspired many of your friends and family members to become runners. :)
(11) You spend a lot of time strategizing how you're going to get into those particularly popular races that always seem to fill up within the first 30 seconds after registration opens.
(12) You find yourself spending lots of time on mileage logging sites like DailyMile, etc.
(13) Your friends have now started calling you "the Imelda Marcus of running shoes." ;)
(14) You've plastered your car with several running-related bumper stickers, including those oval decals that proudly display to the world that you've mastered various racing distances, i.e., "13.1," "26.2," "50k," "39.3," "100k," "100," "150," etc. If you're posting them on your back window, I really hope that they're transparent stickers. Otherwise, you won't be able to see out of there. ;)
(15) Napping after long distance runs has become an extracurricular activity.
(16) You have considered moving to Mammoth Lakes, CA, or Colorado Springs, CO. :)
(17) You now have a separate category for racing expenditures in your annual household budget.
(18) You've accidentally fallen asleep with your Garmin still strapped to your wrist. ;)
(19) Your holiday wishlists consist exclusively of running apparel, gadgets, & other running-related gear.
(20) While reading this list, you found yourself nodding your head repeatedly and thinking, "Does Corey know me or WHAT?!" Hahaha.

Running: It's Not Just A Tool For the Mind, It's the Whole Toolkit :)

noreply@blogger.com (Cyberpenguin) — Wed, 02 Mar 2011 02:05:00 PST

After I get back from a run, my head is always filled with ideas. That's something I love about running. It oils the mental mechanisms of the mind. As everyone already knows, the mental benefits of running are considerable.

There are days when I might start off my run with my head in a rather immediate or finite mental zone. Maybe I'm thinking whatever just happened five seconds ago or five hours ago, or perhaps I'm mulling over the day's work or am focusing on some of the more mundane tasks I've got to do after my run. Everybody cycles through that kind of stuff in their mind whenever it becomes necessary to do so. ;) (I don't particularly like dwelling on this sort of stuff any longer than necessary, and would rather just figure out a plan & executive it, without too much fussing over minor details. The point is to just get the boring diurnal tasks done so one can spend time on the more interesting stuff. :) The task-oriented mindset is not an eternal state of being. Play is equally as important as work, and furthermore, is actually linked to enhanced mental productivity. So there. LOL.)

And then, as I run, my mind gradually floats away from the less temporal stuff & towards the big picture stuff. As you can probably tell, I'm an "internal runner." That's my natural state of being, although for track workouts, interval training, & races I'll suddenly switch gears and become more "external," because I need to pay attention more to what's going on around me. ;) I'll admit that I love to just "space out" on the trail, which is why I'll usually gravitate towards long, continuous paths with zero traffic. This is not to say that I'm not body-aware or a complete spacezoid while running (I'm not making a habit of tripping over my face or bumping into walls just yet ;) ), but rather that I just like letting my mind wander while I run. However, it's not a futile exercise; it's part of the creative process. If I let my brain go with the flow, its natural progression will often pay huge dividends. I especially love long distance runs (i.e., 14+ miles) for this very reason. Long distance runs provide the necessary space, both literally & metaphorically speaking, for contemplation. The running mind not only dwells in the here and now, but also floats off into the territory of one's dreams and how to make them possible. The mind moves forward with the body.

When the gears & pistons of the brain are in full swing, that's when some really cool stuff can happen. :) Possibilities open up, obstacles are removed, and new pathways of thought are suddenly made clear to us. Or, put another way, the pathways of running clear the pathways of the mind. :) And I mean this both figuratively, as in our perceptions & ideas, and literally, as in the neural pathways of our brains. But I'm getting ahead of myself. More on that later. First, the philosophical stuff, and then I'll get into the science of it all. :)

Simply put, I love what running for what it does for my mind just as much as what it does for my body. In truth, I almost love it more for its mental benefits. It's one of the biggest reasons I run. I need the solace and contemplative space of running. And really, who, amongst us runners, doesn't? ;)

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During today's run, a rather philosophical thought popped into my brain: "With running, every step is an affirmation of life." That might sound corny or hokey, but nonetheless, it's very true. When you think about all of the stuff a person goes through in their lifetime, whether good or bad or somewhere in between, running helps to keep a person going. Every step we take says to the rest of the world, "Yes, I am actively partaking in life, & am part of this world." Running is like a best friend that's there for you, to support you in your triumphs as well as in your time of need. Whether a person is cognizant or it or not, running really does help a person through everything they go through in their life. Sure, it might not provide the answer to all of life's questions & problems, but it often gives a person the necessary perspective to "break on through to the other side."

Speaking of which, I've quite literally had many a breakthrough moment during my runs. On the trail, I've often figured out solutions to challenging or difficult problems or have come up with some new and exciting ideas (in both the business and personal spheres of my life). Often, these ideas are either philosophical or creative in nature, or revolve around people & communications, i.e., practical ideas to help people (family, friends, the running community at large, etc.). These ideas can be either concrete or abstract, quantitative or qualitative, or a combination of all of the above. It doesn't really matter much to me, as long as the ideas keep coming. :) Running also provides the necessary inspiration for my writing and other creative endeavors. I guess you could say that it frequently acts as my muse. :) Mercury, Nike, & Atalanta might not have gotten credit for inspiring people in the same way as the various Greek deities of the arts (Calliope, Terpsichore, Euterpe, Thalia, & Melpomene, etc.), but they are nonetheless the muses of many, many runners. :)

Of course, it feels great to have these running "epiphanies." Honestly, I just don't know what I'd do if I didn't have running. It not only makes the body better, it makes the mind better too. Of course, there are scientific studies backing up all of these statements. I'm not just making them up. ;) Almost everyone's heard all about the mental and physical benefits of exercise and running ad naseum by now anyhow, whether they be runners or not. ;) However, when it comes to the science of exercise, there's a lot that we're still discovering. In fact, as of late, there's been a lot of highly dynamic and pioneering research on these topics, particularly in the area of neurology, in terms of how exercise alters our brain chemistry. The findings are absolutely fascinating, and many of them are truly groundbreaking.

Sure, exercise changes us physically, but recent findings provide even more conclusive evidence on exactly how tightly our mental and physical states are linked. I've always believed that the two were linked on a neurochemical level anyhow --- it's been a key axiom of mine for many years -- but of course it's always nice to see completely new, concrete scientific evidence that reinforces this premise and also deepens our understanding of this ever-evolving mind-body connection. More and more, with every new scientific discovery, we see how much of a role our body'a biochemistry plays in that connection. It's the foundation upon which so much else in our lives is based.

Let's address the scientific implications of why this is so: Neural pathways dictate how information travels through the nervous system. They are the gatekeepers, deciding which neurochemicals, and how much of them, will pass through the synapses of the nervous system, which of course, includes the brain (i.e., the command & control center ;) ). By engaging in aerobic physical exercise (like running ;) ), it's possible for people to enhance and strengthen these neural pathways, and in doing so, alter their own brain chemistry in pronounced and positive ways. Sounds pretty radical, eh?! This of course is good news, but let's break that down even further: Did you know that, even in old age, that the brain is capable of growing new neurons and altering its own neural pathways & associations? It can even repair damaged neural pathways, which is particularly important as we age, since our brains start to lose nerve tissue, beginning at age 30. The good news is that aerobic exercise helps reverse this nerve tissue loss. Yes, there's hope for us aging runners yet. :)

Isn't that cool?! I really like the idea that exercise can quite literally alter the mind on a molecular level, in terms of both brain structure & function, and futhermore, has the power to do so at any stage of our lives. The implications of these findings are huge. This means that if we keep exercising both our brains and bodies that our brains will retain the ability to grow and adapt throughout our lifetimes. We have the capacity for learning new things during the entire span of our lives. We can fight the tides of rigidity and complacency that many people have previously assumed to be a natural part of aging. ;) See, we don't have to be a stereotype in our golden years. :) Yes, I'll tell you right now that I plan to be the cheeky grey-haired one driving the Ferrari. "Where's the beef," my foot. ;)

Aerobic exercise stimulates nerve growth, reinforces existing neural connections, and with the help of the neurotropin BDNF (brain-derived neurotrophic factor), also fosters the creation of new brain cells in the dentate gyrus (located in the hippocampus). The dentate gyrus is one of the few regions of the mature brain in which neurogenesis (i.e., the creation of new neurons) takes place, and at that, it's got a much higher rate of neurogenesis than other areas of the brain that are similarly active in this capacity. Increased neurogenesis is associated with improved spatial memory and may also play a role in preventing &/or ameliorating stress and depression. This probably explains why a lot of runners have improved memory and moods, higher levels of creativity, as well as faster reaction times to external stimuli.

But there's more: Researchers have found that aerobic physical exercise improves the flow of blood oxygen to the brain, which, in turn, increases the body's level of brain-derived neurotrophic factor (BDNF), i.e., the nourishing proteins that promote neuron creation and survival, and also reduces beta-amyloid plaques, the neurotoxic peptides commonly found in Alzheimer's patients that initiate the oxidation processes of harmful, brain-bound free radicals.

BDNF can generate new neurons as well as protect existing ones against damage & stress. It increases neuron production and promotes synaptic plasticity, i.e., the ability of neurons to modify the strength and efficiency of neural signal transmission across the synapses. (Synaptic plasticity allows neurons to modify their behaviors in response to neural activity.) BDNF enhances these synaptic transmissions, causing the brain’s neurons to branch out and find new pathways to connect and communicate with each other. Not surprisingly, BDNF is most active in the hippocampus, cortex, and basal forebrain -- the areas of the brain associated with learning, memory, and higher thinking. To connect the dots back to exercise, just think about it this way: If you run, you'll have elevated levels of BDNF in your body, the equivalent of RAM and OS upgrades for your brain. :)

Conversely, studies have shown that most age-related memory loss is simply a result of mental & physical inactivity. However, the good news is that this is a factor that we can do something about. In one particular study, sedentary people significantly improved their cognitive skills (executive function, spatial tasks, reaction times, quantitative skills, etc.) after only four months of consecutive aerobic exercise. Not only that, but the brain itself then becomes better able to adapt and rewire itself to accommodate new challenges. :)

Not coincidentally, the delivery of oxygen and glucose via the bloodstream also notably improves upon consistent aerobic exercise. Of course, oxygen and glucose are two vital components directly tied to one's neurological health: When the blood is better able to transport oxygen and glucose to the brain, this translates into improved mental focus and alertness. The body and brain becomes more efficient "processing" mechanisms. Of course, this partially explains why a person's mind is sharper after a workout. :) And now consider what happens when a runner has gotten to the stage where they've gotten incredibly fit. Not only do the pieces seem to snap into place on a physical level, but chances are that this runner is also making mental strides as well as physical ones. :) A regular runner's body is a finely tuned, well-honed machine. Yet another reason to run. :)

The body & the brain both need continual stimulation for maintenance and growth. And nowhere is this more self-evident than at the biochemical level: Neurons literally need to be "exercised." :) To quote scientist Carrolee Barlow, a thought leader in the field of neuroscience, "Running appears to 'rescue' many of these (brain) cells that would otherwise die." In other words, run for more brain cells. :)

BDNF also boosts serotonin production and related serotonergic signaling, which in turn, stimulates BDNF expression. :) Yes, that reciprocal relationship is one big loop o' happiness. ;) And exercise is the trigger. Guess that not surprising considering that studies have shown aerobic exercise directly boosts BDNF and serotonin production. No wonder aerobic exercise is credited for its mood-enhancing properties. :)

In other words, a regular runner is not only more likely to be in a better mood than most non-exercising humans, but will probably also be more amenable to learning and better able to retain what they learn. :) So, if you want to maintain or improve your mental sharpness, just keep (or start) running. :)

Looking Beyond Our Goals & Ourselves For The New Year

noreply@blogger.com (Cyberpenguin) — Sat, 08 Jan 2011 00:22:00 PST

With the start of a new year, most of us typically get very contemplative around New Year's, whether we're thinking about our running goals or our goals in general. We take inventory of everything that happened over the past year & think about the people who were part of that year. We ponder our actions & interactions, our accomplishments & failures, as well as the goals that we have yet to check off our lists. It's like hitting the fast rewind button on the "remote control" of our lives. :)

Well, in truth, a lot of people probably don't get into this year-end soul-searching mode until after New Year's Eve. ;) After all, it's hard to be introspective when you're trying to recover from a hangover. LOL.

Of course, those who are wise will wait until they are in a constructive, (sober!), & forwarding-thinking frame of mind before doing this exercise in self-analysis. ;) And those who are not so wise will hopefully (!) soon discover that verbal self-immolation is not only unhelpful to the person indulging in the behavior but is also unhelpful to anyone else around them within a 500-foot listening range. ;)

Now is not the time to get stuck in past, stew in our own juices, or throw a pity party for ourselves. Nor is it the time to scrap all our previous goals in favor of shiny, brand new ones, or to do something impulsive or rash.

New Year's is a time to reflect upon where we were (both in concrete & abstract senses of the word) & what we did, so that we can then focus on where we want to go. :) That way, we can put all of our year-end reflections into good use for the upcoming year.

Sometimes all of the focus we put into these speculative activities can take us rather deep into the rabbit-hole, so to speak. But the point is to re-emerge from our New Year's cocoons, feeling renewed, with a quiet resolve to get stuff done.

We are perpetual works in progress -- unstrained, asymetrical pieces of clay, which shouldn't be hastily discarded in favor of a smooth, uncarved block of stone. Clay is pliable, & this is exactly is how we need to be when we approach our goals for the new year. After all, we might have to readjust our goals slightly as we factor in new variables, taking into consideration our current situations & the things that might have changed in our lives since we last formulated (or re-formulated) our goals. And that's OK. If we accept that as part of life, we will be all the better for it. To quote an ancient Chinese proverb: "The tree that does not bend with the wind will be broken by the wind." Or, as Bruce Lee once said, "All fixed set patterns are incapable of adaptability or pliability. The truth is outside of all fixed patterns." Very wise words, indeed.

And hopefully conjoined with this flexible mindset is an openness to not only envision new pathways to our goals but also to see beyond and outside of ourselves. Let us not forget that we are community of runners. And even though we runners tend to be a competitive lot, that doesn't mean that we can't work on ways in which we can come together & help each other. Generosity of spirit fosters an impetus to not only return it but also to give it to others without expecting anything back.

Update: Blog Facelift Completed!

noreply@blogger.com (Cyberpenguin) — Fri, 12 Nov 2010 19:26:00 PST

Hello there fellow runners,

Good news! I figured out a way to upgrade the code on this blog without upgrading the template itself. So that means that Google followers won't have to resubscribe. The blog upgrade is finally done. Yay!

BTW, I haven't forgotten about Meb's interview transcript. I've been incredibly busy, as I'm trying to meet a deadline for the cookbook that I'm currently writing. And so the interview post has currently taken a backseat to my other projects. I promise that I will, in fact, get to it as soon as things calm down a bit. In the meanwhile, you're welcome to watch the interview on my YouTube channel. It's been split up into two videos, as YouTube has a 15 minute limit per video post.

I plan to write up a transcript, include some background info & thoughts, & also post pictures of Meb & Jared completing the marathon. So, something to look forward to in the near future. :)

As for the cookbook project, here are some details, if you missed the earlier post I wrote on this blog: As I've mentioned before on this blog, the cookbook is going to include over 250 all-original, healthy gourmet recipes & is specifically geared towards endurance athletes & other healthy-minded individuals. Further information about the upcoming cookbook can be found here on this blog & also at Cooking with Corey.

Several people have told me that a lot of the existing cookbooks geared towards runners aren't as diverse or as interesting as they could be, so I'm attempting to rectify that. I believe that healthy cooking & eating should be a fun & exciting experience, & also enhance our training as well as our lives in general. Healthy, fresh food can taste really amazing & I'm out to prove it!

Happy Trails,
-C

Complete Facelift Planned For This Blog

noreply@blogger.com (Cyberpenguin) — Fri, 24 Sep 2010 10:43:00 PDT

Yes, Meb's interview is forthcoming, I promise..... :-D In the meantime, I'd like to inform you of some upcoming changes planned for this blog. First of all, this blog's getting a much-needed facelift.

As you may or may not have noticed, several of my other blogs, including "Cooking with Corey" & "Underage Knitter," have already received a facelift, & one by one, I've been slowly getting around to updating the look & feel, as well as condensing the front page content, of each blog that I write. As you can imagine, this is a very time-consuming process, one which takes a lot of tweaking & reimplementation of various CSS & HTML code that unfortunately doesn't transfer over at the same time the blog is transferred & overhauled. For those who are into the technical details, that basically means that I'm upgrading to the latest version of Blogger, which has a lot of new features & improvements over the older versions. No worries, the URL will stay the same.

Please note: For those of you following in Google Followers, you'll need to resubscribe in the Google Friend Connect Followers widget (after the blog upgrade has been completed), as the Google Follower's widget is tied to the Blogger's numerical blog ID & not to the URL. Please pardon this inconvenience, as there's way to transfer this piece of the blog over to the new one.

Overall, I hope that you'll find these upcoming changes to be useful, as they will not only improve the appearance of this blog, but also make it more functional.

The exact date & time of this switchover hasn't yet been determined, but the blog facelift IS imminent. Just thought you'd like to know.....

Happy trails,
Corey

Interview with Elite Athlete & Olympic Silver Medalist, Meb Keflezighi

noreply@blogger.com (Cyberpenguin) — Tue, 21 Sep 2010 18:19:00 PDT

As promised, below is the interview I did with Meb Keflezighi yesterday, after he'd done a training run with Jared Fogle for the upcoming NYC Marathon.

The interview was posted on YouTube, in 2 parts:

I'll be posting a transcript of the interview as well as a full description of the experience as soon as I get the chance.....

Upcoming Interview with Elite Runner, Meb Kelfezighi

noreply@blogger.com (Cyberpenguin) — Fri, 17 Sep 2010 18:30:00 PDT

Got anything you've always wanted to ask elite athlete, Olympic silver medalist, & defending champion of the ING New York City Marathon (@INGNYCMarathon), Meb Kelfezighi (@runmeb)? Well, now's your chance! Send me your questions & I'll try to fit them in during the interview.

Seems I'll be interviewing him this Tuesday. :)

Meb is helping Jared (of "Subway" fame) train for the marathon this November and the two will take to the streets of NYC this upcoming Tuesday for a prep run.....

Quite coincidentally, we happened to see Meb race at the 2009 USATF Cross-Country Championships (@usatrack_field) when Erik & I volunteered for this event; we were RRCA race monitors & had front row seats! It was a pretty amazing event to witness. Of course, Meb won all of his events, and if I recall correctly, it was by quite a large margin too. :)

And now I'm interviewing him. Wild. I almost can't believe it. Will someone pinch me, please?! I am so pumped for this interview!

Interview with Blaine Moore of "Run To Win"

noreply@blogger.com (Cyberpenguin) — Tue, 14 Sep 2010 08:11:00 PDT

Below is a transcript of the recent interview I conducted with Blaine Moore, who is an RRCA-certified running coach at the Maine Running Company in Portland, Maine. He's also the author of Marathons Don't Have to Hurt -- How to Prepare For (and Recover From) Your Next Marathon, and has just started a new running magazine, Run To Win Magazine. A runner since age 11, Blaine's running career has thus far spanned a total of 19 years. He competes competitively regularly in distances ranging from 5 to 50 miles and is just as often seen helping out behind the scenes at local races. He offers regular running advice and tips on his website, Run to Win, & can also be found on Twitter, @RunToWin, and on Facebook, http://www.facebook.com/RunToWin & http://www.facebook.com/RunningTips.

Blaine, and his wife Erin.

Corey: Hello, Blaine. It's great to catch up with you again. I've got lots of questions for you, so let's jump right in. :)

Blaine: Thanks, Corey, I'm looking forward to this chat.

Corey: How did you get into running? Who first introduced you to the sport, if anyone? Who were some of your early running mentors?

Blaine: I've been running as long as I can remember. When I was a kid I used to go out and run in the road that went out behind our house, and would just cut through the woods to come back into our yard.

Officially, I first started running in middle school on the cross country team. My middle school cross-country coach, Mrs. Heffernan, just did a wonderful job of introducing the sport to young people and got hooked on it right from the get go. It was a great introduction when I had to start running on an organized team.

My first road race was actually after my first cross country season when I was in 7th grade. I ran the Manchester Road Race in Connecticut, which was just a lot of fun and that got me into the sport outside of just the regular school running seasons.

Some of my early mentors would have to be Mrs. Heffernan and my high school coach, Mark Logan. They just did a great job of teaching me the fundamentals and helping me to learn a safe and effective way to get into the sport, and certainly did a good job of getting me hooked on it.

Corey: Why do you run? What aspect of the sport do you most enjoy?

Blaine: I run just because it's part of my lifestyle. It's kind of got an addictive quality to it. If I don't go out to run, I just don't feel as well after a couple of days.

But one of the biggest parts of the sport is just that I love competing. Competing not just against myself, but I also just love to compete against other people. I like to put myself on the line and see how well I can run against my competition on any given day.

One of the best parts of competition is that everything is black and white when you're on the same line, running the same course, and facing the same weather. It doesn't matter necessarily how fast or how far you're running, just "Can you can run faster than the guy next to you?" My priorities are changing a little as I get older and I've started running some of the longer distances like 50k and 50 miles, but as Joan Benoit Samuelson once told me, "The track is like a stopwatch and it doesn't lie. But then you get old enough that you can't read the watch."

Corey: What drives you to compete? What does "running to win" mean to you, personally?

Blaine: I've always been competitive in everything that I've done. Whether it's my school work or sports like basketball or wrestling, it's just something that's a part of who I am. Even in something like board games or card games, I just always want to win.

To me, running to win means that I'm always going out there, I'm putting my best on the line, and I'm seeing how fast and how far I can drive myself. A good day is day when I find myself at the starting line and I get to the finish line before anybody else. If that isn't the end result, then hopefully I made the other guy work for it, and drove myself to a new standard on the clock. I almost prefer losing a close race then winning a time trial. (Unless there's money or notoriety on the line, of course, in which case I'll take the win with a healthy margin if I can manage it.)

Corey: How would you describe your overall running philosophy? Has it changed considerably from when you first began running, and if so, how?

Blaine: There are a lot of different motivations that people can have to run. Some people run for health or to lose weight. Other people just like the social aspects. And those are certainly big benefits that I enjoy.

But the big thing for me has always been the competition aspect. That's just been one of the biggest motivations for me to get out there. I like being able to test yourself against how you ran in the past, and how you can run against everybody in your community. With some of the bigger races, I love how you can run against people across the country or across the world. It's just fascinating to me.

Now as I've gotten older I've found that I like pushing my limits and running further and further. This isn't to say that I'm enjoying things that others can't do because most people are certainly capable of doing the same feats that I've done. I've found it's just more interesting to do things that other people won't necessarily choose to go out and do.

For example, some of my favorite races involved running for 50 miles out in the desert, or racing 50 kilometers on a 2 mile stretch of road in 97 degree heat. Those kind of things I actually enjoy doing. I find them fun, just running for hours on end. In early 2011 I'm planning on running my first 100 mile race.

The biggest thing anyone can do is just to get out there and make sure that you enjoy whatever activity you are taking part in and to find whatever your motivations are. Once you find what they are, latch on to them and run with it.

Corey: What's the most valuable piece of running advice you've ever received from someone? How has this insight helped you & your running?

Blaine: I think the biggest piece of of advice that I've ever gotten is probably from my high school cross-country coach who taught me "fat old man pace." Not that he was particularly fat or particularly old, but that was what he jokingly used to call when he would lead the run to make sure that we all ran slow enough in the day before a big meet. He would keep our pace down to a reasonable level.

I think it took me a long time to really latch on to what that really meant, and how important that is for your overall training. I certainly had a few instances in college where I've realized that I was training at a little bit too high of a level and running too hard or too fast all the time. But after graduation I've just found that the more easy running that you do and the more you concentrate on having quality workouts where you need them, the better that you're going to run and the better you're going to perform on race day, and the less likely you are that you're going to get injured. And it's made a big difference just on how much I've been enjoying things, and how well I've been running.

Corey: How many years have you been coaching? In that time, what is one of the most valuable lessons you've learned as a coach?

Blaine: I started coaching about 4 or 5 years ago, just in terms of helping out some friends and starting to really branch out and pay attention to more than just my own personal training or my immediate teammates. However, in terms of taking a more active role and officially become a coach, it's been two and a half years since I got my coaching certification through the RRCA. That's when I started coaching at the Maine Running Company and working with John Rogers, Michael Gaige, and all the other great people at the store. So most of my experience has been in the last two and a half years, when I've been working with a lot of people at once.

I think one of the biggest lessons that I've learned as a coach is just how much the little goals could really matter. It's a great feeling, and one of the most rewarding parts of being a coach, when you can greet your runners behind the finish line and they've met a time goal or finished their first race at that distance or had a certain experience that they've been looking for. But no matter what somebody's goal is, you just really need to help them define what it is that's important to them so that you don't just focus on what your goals as a coach necessarily are. Success is much easier to find when you find something that they're going to be motivated by and will actually work towards and be able to achieve.

Corey: There's clearly a large repository of information & advice available on the internet for new & beginner-level runners. So, do you have any sage words of wisdom specifically geared towards (more) experienced runners?

Blaine: I think the biggest piece of advice that I can give to more experienced runners is to not close your mind and always be open to learning something new. It doesn't matter if you are talking with somebody that's just started running in the past year and is just learning things for the first time. There's always something new that you can learn.

I've found that to be true time and again whether I'm talking to somebody that's a lot faster than I am or that's just finished their first marathon. There's always something I can take away from what they're doing that I can possibly apply to my running or to some of the athletes that I coach, and making it better. Whether it's something in training or something to help recovery or some race tactic that is perfect for a specific race course, they just might have something that has never even occurred to me that can be really beneficial.

With that said, you want to take almost everything that you hear with a grain of salt, because what works for one person may not necessarily work for you. Running is such an individual sport, but it's still worth experimenting and seeing what you can learn.

You also need to be proactive and share what you know as well. The sport gets better by making everybody around it better. Don't worry about giving away your secrets, because they're just going to pull you into an even better run than what you might have done if you were out there by yourself.

Always keep an open mind and be willing to keep finding what that next thing is going to be that will work for you.

Corey: What do you generally like to think about or focus upon while you're running or racing? Do you tend to think mostly about running or do you let your mind wander to other topics? Is your inner running "dialogue" mostly a conscious process for you?

Blaine: It depends upon the type of workout that I'm in. If I'm out on an easy run, then my mind will wander from one thing to the next and it's where I kind of let my creative juices flow, I guess. If I have some problem that I'm working on, it's almost always solved just in the subconscious as I'm running along. I just putting enough attention forward to make sure I'm not getting hit by a car again or tripping over a curb or rock or root.

If I'm doing a workout or if I'm racing, then I'm usually pretty focused on the moment and on what I'm doing. I'm paying attention to my body and how it's responding to the workout or to the pace. If it's in a race, then I'm paying attention to my competition and I'm looking for where can I put in a 10 second surge, or if somebody is coming up behind me, or what do I need to do to be able to catch that person up ahead, or who can I work with or who can I draft off of, what's going to improve my position in this race.

For the most part, it's just seeing how close to the red line I can get without going over and have the best performance that I can. The faster I'm running the more focused that I get. Sometimes in a marathon I might get a little chatty early on but in shorter races it's more along the lines of this is how I feel at any given moment, and what do I need to watch out for, and what can I do to improve how I'm running at the moment.

Corey: Do consider yourself an externally or internally motivated runner, or a little bit of both?

Blaine: I would have to say I'm a little bit of both. Most of my motivation is definitely internal, and I would say it's geared more towards that. I usually don't have a lot of trouble getting out the door, and times that I do have trouble getting out the door it's usually because I've been over-training and I'm just in a need of a rest day.

That said, I love reading about some of the ultra marathoners or the people who are trying to raise awareness for their various non-profits, and some of the lengths to which they'll go. I enjoy watching some of these international runners as they have been breaking so many world and national records lately. I find a lot of that motivating and that gets me up, to want to get out and get running as well.

Corey: There's been a lot of hub-bub about barefoot running over the past few years. What's your personal take on the concept & practice?

Blaine: I've been barefoot running since I was in high school. I've always done barefoot striders as part of my cool downs from speed workouts, and I've noticed that my own health generally is in direct proportion to how much of that sort of thing that I've been doing.

About 2 or 3 years ago I started building up a lot more barefoot running than what I had been doing. I started running without shoes altogether on occasion and my normal training shoes went from built up trainers to racing flats for every day use. Then "Born to Run" came out and that just turned barefoot running right into a fad, so you see a lot more people doing it and it's become more socially acceptable, I guess. I've definitely ramped up the amount of barefoot running that I've been doing since the book came out and have tried doing a little racing that way.

I think that barefoot running is something that can benefit most people whether they're runners or not, but you have to take it into consideration how strong your feet are, and how long it's going to take you to get into a level of fitness that you're actually capable of running barefoot.

A lot of people run way too far, way too fast, way too often. They try doing way too much, way too soon, and they wind up getting injured. I'm guilty of this as well. What you really need to do is a very minimal amount of running barefoot. Try and go barefoot as often as you can outside of your running to build up some strength. If it takes even a year just to be able to get up to running 3 miles at a time comfortably, that's fine. Take as much time as you need, and don't risk getting hurt.

When it comes to minimal footwear, or “natural” footwear as the running shoe industry would prefer to call it, then minimal racing flats and training shoes are definitely good to work towards. If you have a choice between two pairs of shoes that are equally comfortable, you'd probably be better off going with the more minimal pair.

However, you have to be careful if you're going to try to use something like the Vibram Five Fingers or huarache running sandals. If you don't have the strength to really support running barefoot, then you're going to think you can run a lot further and run a lot faster than you really should be going, and that's really where I think most of the injuries have been coming from.

Running in these shoes will take away some of the sensations you get from running on the ground without actually giving back the sort of feedback that you need from barefooting, and also without the cushioning that you get from your regular running shoes.

So, to sum all that up, don't rush into barefoot running and make sure that you progress intelligently in your training if you want the benefits of regular barefoot running without the injuries that come from not being strong enough to sustain it.

Corey: What's next on the horizon for you? Can you tell me about some of the projects you're currently working on? For example, you're launching a new running magazine. Can you talk a little bit about that?

Blaine: Yeah! The running magazine is turning out to quite a bit of work, but it's gonna be good. We've got a good team working on it. The magazine is going to be focused on more of the tips and strategies that you can use in your running and less of the sensationalistic fluff, such as “this week we'll tell you how to train for a 10K, and this week we'll tell you how to train to lose 10 pounds.”

You probably know the type of headlines that I'm talking about that people try to sell their magazines with from the stands. Not that there's anything wrong with that, but there's room in the market for more of an actionable type of article rather than purely motivational fluff that has no real information. I don't need to focus solely on selling some copies of the magazine to try and get people running in the first place. The magazine will be geared more towards the people that are already starting to workout and that are racing and want to stay injury free and want to race better.

I've definitely got some good ideas about how we can provide a new format that just isn't really being utilized by the traditional publishing houses. We'll be more flexible and more responsive to what people actually want.

Corey: You work a full-time IT job, coach, publish a weekly newsletter, write books, blog, & still find time to train very intensively for major endurance events. Plus, you participate in many other activities, & are now starting up your very own running magazine. Did I miss anything? ;) That's an awful lot of plates to keep spinning in the air at once. How do you manage to fit it all in and still have time for a personal life?

Blaine: Well, after I got married it was pretty easy to balance everything. My wife had just started law school so I was able to spend a lot of my spare time in the evenings and mornings just working on the coaching and the "Run toWin" business, which worked out pretty well while she was studying.

Now that she's gotten out of law school it's been definitely a lot more difficult to juggle everything in the air at once. I found that if I put my personal life and my time with my family first, then everything else just kind of falls into place.

It just takes some organization and fitting in a few minutes here and there and making sure that what I do is done effectively, rather than just spending all my time on tasks that don't actually push things forward and get things done.

Corey: You and I have both been blogging about running for a while now. If memory serves correctly, I believe we "met" at Steve Speir's blog, Run Bulldog Run, and then started following each other's blogs. I think that was sometime in mid-2007, around the same time that both of us first began blogging. It's now 3 years later. How has your blog developed or been transformed since you first began posting there? In what ways do you think other social media like Twitter & Facebook have altered the landscape of running? What are some of your observations about how the online running world has changed over the past few years?

Blaine: I started the blog back in 2005. I originally had wanted to use the RunToWin.com domain for training log software, but I found that when I got home from work I was tired of sitting in front of a computer all day and programming. Instead, I decided that I would put a blog up just to have something on the domain, so that it wasn't just sitting there idle.

It started out pretty random and rambling but I quickly got back into the writing mode. As I've built an audience and as the whole blogosphere and the internet kind of evolved over the last six years, there's been a huge transformation. All of the social media platforms such as Twitter and Facebook have really brought people together and made everything so much more accessible.

It's hard to imagine what it was like before. You now have instant race results and all these great race reports, you are able to make all these friends all across the country that you can then run into while you're visiting a city anywhere in the U.S. or elsewhere in the world. It's really changed the whole social aspect of how running works.

The new social atmosphere makes it a lot easier for people who aren't as easily self-motivated to keep getting out the door and to keep training even if they don't have regular training partners that they could run with everyday. Now, you can always catch up with people on Facebook, Twitter, or forums, and if you run with iPods, there are dozens of podcasts available to keep you company during your workout. There wasn't anything like this 10 years ago.

Corey: Blaine, thank you for taking the time to do this interview.... It's been a sincere pleasure. Best wishes for a successful running season!

Blogs Galore....

noreply@blogger.com (Cyberpenguin) — Sun, 05 Sep 2010 17:47:00 PDT

I'm posting this for the readers of this blog who might not be aware of some of my other blogs. :)

Since healthy eating goes hand-in-hand with exercise, I'd like to introduce you to two of my recipe & nutrition-related blogs, which serve as the companions to this one.

First, there's the healthy gourmet recipe blog, Cooking with Corey, and its accompanying Facebook page & Twitter account, @chefpenguin. This blog features all-original recipes created by yours truly. There are also several useful articles about (general) nutrition & healthy eating strategies, as well as product & restaurant reviews, kitchen tips, & information about various cooking techniques, etc. The site also features the latest updates about my upcoming cookbook geared towards endurance athletes & other health-minded individuals....

I also started a group blog a few months ago called Cook. Eat. Drink. Blog. Run., which also has a corresponding Facebook page & Twitter account, @cedbr. Of course, this particular blog is geared towards runners interested in preparing meals & snacks with nutrition & athletic performance in mind. This recipe collective features health-centric, pescetarian recipes created by a circle of runner friends. Currently, we have over 21 recipe contributors!

If you happen to be a runner pal of ours -- either IRL or through Twitter or Facebook -- & would like to join us, please send me your email address via one of the following methods:

Twitter: DM your email address to @cedbr, @chefpenguin, or @cyberpenguin (depending on which account is following you back ;) ). Please do NOT tweet your request as a general reply, or I may not see it.
Facebook: Email me on Facebook.
Blog Web Form: Email me via my blogs using the corresponding web forms. This can be done via this blog or Cook. Eat. Drink. Blog. Run.
Email: If you already happen to know my email address, you can just send the request there.
Blog Comments: Or, alternatively, you can just post a comment on Cook. Eat. Drink. Blog. Run..

Once your request has been received, processed & validated, you'll receive a blog invitation, which will be sent to the email address you specified in your initial request. All you have to do is accept the invite & you're ready to go. (Those of you who don't have Blogger accounts can either login with your existing email address or create a Google account.) To get started, simply login & post away!

I hope that you will find both of these blogs to be fun & informative. They're packed with lots of tasty & nutritious recipes & other useful information, so you're looking for meal ideas -- whether they be for breakfast, lunch, &/or dinner -- look no further. :)

While this running blog primarily focuses on sports nutrition, meal choices, & eating strategies as they pertain to running performance & overall health, these other two blogs will hopefully help you to "fill in the missing pieces," in your quest to lead a full & healthy lifestyle.

A Useful Resource For Local Area Runners: RacePacket.com

noreply@blogger.com (Cyberpenguin) — Thu, 26 Aug 2010 15:52:00 PDT

Thought I'd pass on a local resource I just discovered called RacePacket.com. The website is self-described as follows:

"This is the Washington/Baltimore metro area's electronic guide to running and racing. We are dedicated to serving the needs of you the athlete. Please browse these race entry forms, print one or all of them if you want to enter a race. Your support by using RacePacket.com forms makes this service possible. Please visit and support our sponsors...."

I noticed that the site aggregates listings for local area racing events, track meet records, running programs, & more. You can also sign up for races via this site as well.

It's really great have a useful running resource like this, which is specifically geared towards runners located in the Greater Washington DC (MD-VA-DC) area. Hope you find this information useful as well!

-C

Connect with Me at My New Public Facebook Page

noreply@blogger.com (Cyberpenguin) — Mon, 23 Aug 2010 01:46:00 PDT

After much consideration, I've decided to switch over to a public Facebook page for all public & business-related exchanges and revert my Facebook account back to private usage. Since Facebook doesn't allow simultaneous personal and public/business-related accounts, it seemed that the best alternative was to set up the aforementioned structure.

With over 2500+ Facebook friends & about 50 new friend requests a week, content management was becoming a bit unwieldy. I was honestly feeling a bit overwhelmed by the daily mass influx of Facebook email, status updates, newsfeeds, application/group/page/event invites, friend requests, etc. So, understandably, I just had to scale back the account to already-established, solid connections, which include both long-standing IRL & online friends (i.e., especially fellow blogger pals & runners I've met through Twitter and DailyMile, as well as acquaintances who have regularly interacted with me on Facebook over a significant length of time). So, long-standing friends & acquaintances, please rest assured that there will be no change in our status.

I hope that people will understand & not take these changes personally, as I do enjoy interacting with runners, both online & in-person. People are welcome to interact with me on Twitter (@cyberpenguin) and DailyMile.

Details regarding the switchover can be found below:

Corey L. Irwin I've just converted over to a public Facebook page, http://www.facebook.com/pages/Corey-Irwin/141320305904294?ref=ts -- People who don't know me very well but would like to stay connected can friend me there instead. My current Facebook account will be used primarily for people with whom I've established long-standing personal connections. So, please don't take any unfriending personally. Thanks!

This page will contain updates/articles from all my blogs, plus pertinent information from the @coachpenguin & @rockitrunning Twitter news feeds, both of which contain original content not found in the aforementioned blogs.

Are You Drinking Enough Water Throughout The Day? -- Some Helpful Tips For Keeping Track Of Your Daily Fluid Intake

noreply@blogger.com (Cyberpenguin) — Wed, 09 Jun 2010 10:33:00 PDT

As most people surely know, hydration is important, and it can sometimes be tricky to achieve the proper balance -- to drink the right amount of water -- for both fitness and daily living.

It's really important to hydrate all throughout the day, and not just before a workout. The body needs time to properly absorb and process water in order for one's water consumption to be truly useful & effective for workouts.

So, how can you tell if you're hydrating properly? For the answer to that question & more, please see the article I wrote last summer entitled, "Summer Running Tips: The Whys & Hows of Hydration, & A Review of Various Hydration Systems." You'll find a boatload of useful information, advice, & resources there.

Additionally, most endurance athletes have come to realize -- usually from the lessons of past experience! -- what too much or too little water can do to them, both during their training & in their everyday life. With proper hydration (& fueling!), timing is everything. Not enough water, & we often don't feel very well & tend to "run out of steam" during our workouts. A bit too much water before or during a workout, and well, we all know what happens there. :) It's especially important to know your sweat rate during long distance runs or long cycling trips without facilities along the trail route. ;)

Also, in the extreme, there are serious consequences to drinking too much (water intoxication & its most common resultant condition, hyponatremia) or too little water (dehydration).

So, how can you keep track of your water intake? And what's the easiest way to do this? Well, I have a few solutions for you. First, I'll tell you what I use, and you can see if that'd work for you.... Then, I'll also list some additional tools & resources.

For one, you can use a physical tool for water tracking: Erik got us these brilliant little fluid intake trackers a while ago, called F.I.T. for short, & I've found them to be really useful for tracking daily water consumption. I like to use the clip on a refillable water bottle that I carry around with me all day. :)

If you'd like to spend a bit more money, you can get a high tech version of this concept, in which the tracker is actually built into the bottle unit itself (Pretty cool, eh?!), called the Sportsline HydraCoach. Here's a product review, if you'd like to read more about it.

You can also track your daily water intake at various online fitness and nutrition logs. (There are also various software applications on the market to do this, but I prefer using an online method because it can be accessed on the go for immediate recording, which helps to ensure that I do it!) Or, if you want to go the "old school" route, you can track your intake via a spreadsheet application like Excel or Google Docs (which is handy, again, because it's in an online format) or one of those printable daily fluid intake logs.

Here are some articles & other resources you might find helpful in your quest to properly hydrate:
How to Drink More Water Every Day (From wikiHow; tips for increasing your daily water consumption)
How to Calculate your Body's Fluid Needs (From eHow; quick overview of basic calculation)
Tri to Drink! (PDF) (TriSmarter's detailed sports-medicine article on fluid intake calculation)
Recommended Daily Water Intake (From MyFoodDiary.com)
Hazards of Hydration: Choose Your Plastic Water Bottles Carefully (From Balanced Living)

Hope you found the above tips & suggestions to be useful!

Happy Hydrating ;),
-C

The Chili Challenge - No, It's Not A Cook-off, It's a Triathlon :)

noreply@blogger.com (Cyberpenguin) — Sun, 06 Jun 2010 12:21:00 PDT

I won't reiterate what I already shared on @DailyMile, but it looks like my plans have changed course yet again. Due to some earlier ankle problems while doing my running & walking intervals with Lily, my parents' cute but rather feisty 55 lb. bulldog -- who doesn't exactly walk or run in a straight line & gives zero warning when she's about to bolt after any & all moving objects :) -- I'd decided to cycle for the time being until the situation has improved.

The problem really wasn't my running sneakers -- they are practically new with little mileage on them; plus I've been using the same brand/model for years without incident. And believe me, I've had enough gait analyses done to know I'm in the right pair of shoes. :) Rather, it was the effect of trying to simultaneously run while reigning in a bully beastie whose density & center of gravity have given her the clear steering advantage. ;) Now I'm pretty strong, granted, but all the same, I'm not in the same condition I was several months ago; and, while I could keep her from running in the wrong direction, my lack of fitness clearly contributed to the ankle situation as well. I'd previously run & walked with Lily before without any issues, so I think that a little bit of time (and a lot of exercise) is bound to rectify that situation. :)

Anyhow, after returning home from my trip, a few occurrences and activities got me thinking about a new idea. First of all, my dad gave me his former hybrid bike, which is practically brand new and hadn't been used much, so that gave me a way to keep exercising & also properly align & strengthen the ankles without putting any direct weight on them.

Yesterday, Erik just took my bike into the shop to buy a tube for the front tire. (Right before I was leaving to come home, my dad & I discovered that it'd had a tiny puncture in it after we'd pumped both tires with air. Cyclists know the drill: You pump the tire with air and then, a day later, the air not-so-mysteriously goes of the tire. ;) )

Second, we'd just recently gone on a kayaking trip and had had conversations with our river guides about triathlons with kayaking legs. :) I was the one who brought up the subject, and thankfully one of the guides just happened to be a triathlete, and gladly engaged me on the topic. He mentioned a few local area triathlons that incorporated kayaking, and then of course my interest was piqued....

And third, my dad is doing his first full triathlon this year. Last year, I'd asked him to join me for the Lewisburg Triathlon, as some of you might recall from earlier posts. We did that event as a relay team -- he did the biking, I did the running, & a third person did the swimming. It was lots of fun! And so, about six months ago or more, my dad started training for this year's event.

Looks like I got him hooked on triathlons. ;)

I was previously supposed to be his "backup" runner, just in case, (he's really not supposed to be running because of his knee situation), but now I think he's going to go ahead and do the whole thing. Thankfully, the running leg is only a 5K distance & thus far (fingers crossed!) his knees seem to be holding up OK. I'm hoping that all the training he's been doing for the various events in conjunction with each other -- particularly the biking & the swimming! -- will have helped to strengthen his knees in preparation for his tri. I think he's also been incorporating some weight lifting, so that ought to help as well.

It's been really inspiring to watch his training progress. He's really enjoying training for it quite a lot, and, as of late, has racked up an impressive number of successive PRs. He keeps getting faster by leaps and bounds. And most of all, he's been very surprised by the progress he's been making in the swimming portion of his training, which he didn't think would be his forte. As it turns out, he's actually a pretty decent swimmer. :) It's certainly nice to be pleasantly surprised like that. We really don't know what we can do until we do it, and sometimes it takes a bit of perseverance before we have our breakthrough moments. :)

He's told me that he's ready to do the event now, even though the event's not until late August, which is a good sign. Of course, I'll be visiting to cheer him on during his tri, along with my mother. We're both really proud of him for doing this. It just goes to show, it's never too late to "tri." :-D

So, considering all of the above & the title of this post, I think you can see where all of these ideas are leading -- As I mentioned earlier on Twitter & Facebook, I'm toying with the idea of doing my first full kayak-bike-run triathlon. :)

So, the new plan is to train accordingly. The tri I want to do, The Chili Challenge, is in October, and is a very manageable distance, so that should give me plenty of time to prepare. (And hey, look, the event even has a penguin logo, so it must be fate. :) ) Also, I frankly need an event to train for right now to give me some extra focus and motivation to get back into the swing of things, until exercise becomes the same reflexive activity that it once was for me several months ago. Of course, it's really important to put the focus on how I am now as opposed to devoting too much time contemplating "then." The "then" of things is only helpful as it pertains to the fond memories I have of running in favorite places and the lessons I've learned while running there. :)

The good news is that the ankle situation has thankfully improved, and while I've not tested it yet with a run, it no longer hurts to walk. :) This means that I can now devote myself to all parts of the triathlon training. Yay!

So, first I'm going to cycle until my rear end is no longer sore. :) Hopefully, the ramping up stage to "zero posterior soreness" will only take a week or two. And now that the ankle appears to be OK, the cycling might have to be alternated with a bit of running, to let the soreness subside. Even with padded bike shorts and a comfort seat, I'm still anticipating some soreness. What can I say, past experience is a great predictor there. ;)

And since the tri I'd like to do has a kayaking leg, of course I'm also going to be training for that event as well. Thankfully, we have several bodies of water from which to choose -- lakes, rivers, etc. -- so it'll just be a matter of renting kayaks while I'm there. There are several places which rent kayaks inexpensively, and many are located right on the water, so that part will be fairly straightforward. Plus, I've asked Erik to train with me, for extra fun & motivational reinforcement; he's currently doing a separate training program (he's up to about 25 mpw in his Nike+ half marathon training program), but has agreed to join me on a few kayaking trips. :) On that note, if any friends would like to go kayaking with me on the weekends, please let me know! :-D

I'm really excited about the event. A friend and I are both considering doing it together. On that note, any friends who'd like to join in on the fun are welcome to do so. Just drop me a line or an email to let me know you'll be joining us.....It'd certainly be great to have the company & the camaraderie. :) The more the merrier.

Even if you don't race at the same pace, it's no matter, because it'll just be fun to be there together & bond at the event. Plus, after the race, we'll all be meeting up at the finish line & then going out to celebrate at someplace fun. :) I'll probably send out a Facebook event invitation after the details have been firmed up a bit.

As far as tri training programs go, I haven't yet decided upon exactly which program I'll be doing. There are some tri training programs listed under the "Running Resources" tab of this blog, but of course most of those are for swim-bike-run triathlons and not paddle-bike-swim. :) If anyone knows of a good training program that incorporates paddling, please let me know. Otherwise, I'll just keep searching for one, or take an existing program, & modify it for paddling.

Also, I'm wondering if there are any group training programs in the local DC area for these type of triathlons. Hmmmm. Got to research that as well. It'd be nice to have the motivation, structure, & support of a group setting, especially in my current state. :)

Anyhow, that's the latest. Stayed tuned for more triathlon training updates. :)

Baby Steps

noreply@blogger.com (Cyberpenguin) — Tue, 25 May 2010 11:20:00 PDT

The funny thing about doing something you are dreading is that, after you do it, it doesn't seem so bad after all. The mind can often exaggerate the consequences or the magnitude of the task at hand. Of course, the question that comes to mind after the fact is usually, "What was I making such a fuss about?" In hindsight, all of our worries about such a task seem to pale in comparison to the task itself.

The same could be said about committing certain thoughts to print, especially those we are reluctant to share. The funny thing is that once we get them out there, they no longer have any power over us. We are liberated by the act of airing them. We own up to our situation and move on. In my own case, I'd had reservations about publicly addressing the situation with my running, as many people were still under the mistaken impression that I was still actively racing and training, and it pained me to tell people otherwise. Even though I'd had some initial reservations about sharing this news, I knew it was something I needed to do for several reasons.

Now that it's out there, I feel a strange sense of relief, and am once again finding the resolve to start over again. Towards that end, I'd like to send out my heartfelt thanks to those of you who've expressed your support after I broke the news. I was feeling a bit hesitant after I'd posted that particular update and it felt good to be bolstered by your uplifting and encouraging words.

As for the immediate future, my goals for the upcoming months are very modest, much more so than those of the previous two years. Then again, I find myself in a completely different situation than before, and a person can rarely gauge their goals from year to year with a "one size fits all" approach.

I'm currently visiting my parents; however, upon my return from this trip, I plan to start the C25K program yet again. While I've been here, I have been doing little bits of exercise here and there, dog walks interspersed with some running, yesterday's recent bike ride, and hopefully some more walk-run intervals and then a much-anticipated kayaking trip -- an all day family outing. I'm also going to help my parents do some landscaping around the house. Hopefully, all of these activities will help ease me back into a regular running routine.

My dad's going to do the Lewisburg Tri again this year, but this time has been training for the whole event -- swimming, biking, and running -- versus just the bike portion, which he did last year as part of our tri relay team. Even though he has been training for the running portion, he's not really supposed to be running anymore, due to the situation with his knees. And so, not surprisingly, he's reiterated several times how relieved he'd be if I'd do the running part. ;) I can take a not-so-subtle hint, so my latest goal is to train enough to be ready for the running leg/portion of the tri, a 5K course I'm already familiar with, having run it just last year. :) I'd really like to join him as a father-daughter team, as last year's event was lots of fun.

It's also nice to have a mini-goal to motivate. The tri will serve as my initial motivation to get the C25K program finished in time. If I start the program as soon as I return (i.e., sometime around June 1 or so), I should have plenty of time to build up to 5 miles of running and add a bit of speed work, in order to increase my stamina and speed just enough to "get through" the 5K with a respectable performance. ;) I'm not expecting super-fast times, but I'd like to build up enough fitness in the time allotted in order to do my best when August 21st rolls around. :)

Jumpstart from a Change in Scenery.....

noreply@blogger.com (Cyberpenguin) — Sun, 23 May 2010 09:08:00 PDT

I find that a change of scenery can often be highly useful for restarting one's exercise regime. I've used this technique several times. It's very helpful, especially from a mental perspective. The change of location, especially a brand new location, helps to "reset" the mind in terms of motivation and intentions, as there are either different associations with this location or in the latter case, none at all. Essentially, you wipe the slate clean, leaving any exercise-related "baggage" behind you. :)

In my own case, this new location is my parents' home. Of course, the primary reason for the visit is to see my parents, but it also happens to be great for other reasons, one of them being that there are several places to walk and run. Also, their bulldog, Lily, is a great "excuse" to go for walk-run intervals. :)

As I haven't been running in quite some time (i.e., it's been several months, not counting a "false start" week of walk/run intervals for the C25K program about a month ago), the walk-run intervals are a good way to "ease" back into running. The dog is up for the exercise most days. Sometimes she can be a bit stubborn getting down the hill, (which is in keeping with "bulldog nature" -- they are prone to stubbornness!), but once we get into it, she's fine. This is not too different from human behavior. Sometimes it takes an extra "jumpstart" to get out the door and get going, but once we're in the swing of the exercise, and the behavior starts to solidify into a regular routine, it gets easier with each run. :)

This is Lily's usual formation after our walk-run intervals. :)

Thoughts About Running, Health, and Blogging

noreply@blogger.com (Cyberpenguin) — Mon, 17 May 2010 11:13:00 PDT

It might seem like I've taken a major vacation from this blog, and that would probably be an accurate statement, particularly for those of you who were previously used to seeing content here on a more regular basis. Frankly, there's been a lot going on lately in my life, and some of that stuff I'm not really at liberty to discuss, save my recent cookbook project geared towards endurance athletes and their sports nutrition needs.

These things have taken center-stage for obvious reasons, and have currently overshadowed most of my other activities; they are the prime reason why I've had to put certain activities on hold for the time-being.

Also, as some of you already know, I do happen to maintain several blogs and participate in several IRL and online activities, which also necessarily cut into my available time. I also administer forums and participate in various organizations and committees. Plus, it's nice to unplug from it all sometimes and just live one's life. :) Blogging comes and goes in phases for me; there are some periods in which I have more time to devote to it than other periods. That's just the way life is. Furthermore, I'm not going to blog if I don't have anything substantial to say just for the sake of blogging. Fellow bloggers, you know what I'm talking about here. :-D

Nonetheless, friends and acquaintances have often asked me, "What's going on with you?" or "How's your running coming along?" and to be honest about it, I've been avoiding answering a lot of these questions. :) Of course, I know that the reason they are asking these questions is because they care, (and not because they are trying to be nosy), and am very happy that they do ask. Of course, I care about them too and about what's going on in their lives, should they be open to sharing this information with me. I do my best to respect other people's privacy and make an express point of not prying into people's affairs when I sense that they don't want to share something. I find that most people will likewise do the same.

It's just that things lately have been very difficult for me, and as a result, I don't really feel like sharing much with most people these days, aside from exchanging general pleasantries and light banter. I do feel a bit badly about it, as even some of my best friends have no idea what's been going on or why I've been reluctant to get together or participate in social events, because they know that I'm normally a very outgoing and extremely social person. There's no doubt about it; I live for social interaction. :) This is why it's really difficult for me even to blog about something like this; I kind of feel badly about posting things like this, precisely because I can't explain what's going on to others. I'm really not trying to be a tease. All the same, I feel like I should say something, as it probably seems like I've dropped off the face of the planet here and elsewhere (i.e., DailyMile, etc.).

This is why, at this juncture, I'm particularly very grateful for the existence of social media and online communication in general. I relish the opportunity to stay connected to friends and acquaintances, whether they be runners or not.

As some of you might recall from an earlier post, I've had some injury and illness issues that have affected my running. While the majority of these issues have cleared up, there are still some that haven't. As mentioned previously, what I'm dealing with is nothing life-threatening, but it is something serious that I need to figure out how to manage. As this is a private and highly personal topic, I don't really feel like I should have to justify my situation or explain what's going on with me. It's not done to be unfriendly, but rather, it's just not something I feel comfortable addressing or divulging in any sort of detail here, other than acknowledging the fact that something is and has been going on with me for the past several months.

What's also difficult is that people keep asking me about my running over and over again, because what little I have revealed is not something which sticks in their long-term memory. Of course, I don't harbor any ill feelings towards any of these individuals nor do I expect them to remember everything I've told them on previous occasions, as I perfectly understand that it's difficult to keep track of so many people's lives and activities -- I have trouble with this myself. However, on the other hand, it just keeps reminding me of my situation and how tongue-tied I feel about it.

Since I so strongly identify with being a runner, and other people also strongly identify me as such, it's been really hard to say to them, "I'm not running or training for any upcoming events." In a strange way, I feel like I'm letting them down somehow, even more so than myself.

It probably also explains why I haven't been blogging much here about running as of late. Of course, it just reminds me of what I'm not doing at present, and that's been very painful to think about. I love to run a great deal, and yet, am not participating in this activity at present. Of course, it's certainly not due to laziness or a lack of motivation. The bottom line is that I need to first resolve some health-related issues before I can run again. Furthermore, even though I'm not currently running, I still feel like there's a runner inside of me who can't wait to get out there and run again.

Maybe some of you can relate to what I've been going through. Sure, it's easy to blog when things are going well -- we all want to share our joy regarding those experiences, but then it often becomes difficult to publicly express thoughts and sentiments when things have come to a standstill for one reason or another. To paraphrase Flora Thompson, the author of Lark Rise to Candleford, "Joyous occasions are meant to be shared with the world, whereas difficulties and sorrows are private affairs."

Please understand that I'm not actually talking about running itself, i.e., when it doesn't go well. That inevitably is going to happen sometimes, and is part of the natural, overall process of running. I also believe that our so-called "bad" or "less-than-perfect" running experiences have a great deal more to teach us than when things are going peachy keen. :) These runs are just as instrumental to our progress and learning as runners.

What I'm really referring to is when things to happen to us which are difficult to share with others for one reason or another.

Nonetheless, in several positive ways, social media outlets (particularly Twitter and Facebook), as well as my cookbook writing, have allowed me to stay connected to the running world. Even though I'm not able to participate in the activity or share stories of recent racing events or my training progress, I do enjoy asking about other people's experiences and hearing and reading about their running-related anecdotes.

It's for these reasons that I hope that you won't abandon me or this blog as I struggle to get back on track with my health and my running. I really do need your support. It's really vital, especially in terms of keeping up morale.

Thank you, friends for your understanding and moral support during this difficult time. I wish you well in your endeavors, and hope that you are doing well and having wonderful running (and life) experiences. :)

Cheers,
-C

At Long Last, Here's the Guacamole Recipe

noreply@blogger.com (Cyberpenguin) — Sun, 02 May 2010 11:22:00 PDT

Longtime readers of this blog might dimly recall that a while back I started a series here (i.e., in 2008) called "Simply Healthy Meals." I posted two, nutrition-centric recipes, and then decided it was probably better to save most of the cooking and recipe-related content for my "healthy gourmet" recipe blog. After all, there's really no need to post duplicate recipes in both spots, as the recipe blog acts as a companion piece to this running blog. Both activities go hand in hand, and of course the recipe blog promotes and reinforces the same healthy values as this blog. :)

However, since I promised a while back that I'd post the guac recipe as a follow-up to the salsa recipe I'd already posted here, I'm going to fulfill that promise right now. See, I didn't forget. ;) However, in future, please visit Cooking with Corey to view the full scope of my original recipe collection. It's a large and diverse repository that's got something -- that is, a healthy and delicious something -- for everybody. :-D

The funny thing is that I'd already written up the preamble to this recipe that I'd specifically crafted for this blog, but then had gotten extremely busy with work-related activities, and became caught up in the "doing" of it all versus the "writing about it" part. :) (Well, I was still writing about my running, but the recipe-writing had slowed down a bit. ;) ) Bloggers, you know what I'm talking about. :) And then the recipe and its related introductory exposition just around sat in draft form, that is, until now. :)

As I was working on my cookbook project, and was creating various salsa recipes, I realized that it only made sense to post a guac recipe that'd go along with the salsa. Then I remembered the promise I'd made here, and the guac post that had been forever hanging here out in the nether regions of blog purgatory. ;)

So, what I'm going to do is include the original excerpt of that preamble, i.e., the one which I'd intended to post here, (which is very different from what I'd posted on the recipe blog), and then just provide a link to the guac recipe at the Cooking with Corey blog. Enjoy!

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When it comes to guacamole, I'm a purist. I don't want bits of tomato in there, or odd, non-traditional ingredients like grapes or pomegranate seeds mucking it all up. ;-)

First, there's clearly an issue of taste. And I mean that on two levels. LOL. If you need to mask the flavor of the avocado like that, then maybe you truly don't like the taste of it in the first place. ;)

I also take to task those recipes that add unnecessary, tastebud-clobbering, artery-clogging ingredients like mayo, oil, shredded cheese, sour cream, &/or cream cheese. (I'm particularly talking about the full-fat versions!) Heck, at that point, why not just toss in some "Cheez Whiz" & a bag of pork rinds & call it a day?! ;-)

To my mind, avocado has such a smooth, velvety texture; why the "bleep" would anyone want to add any of these unnecessary "silkeners"? It not only further "blandifies" the taste of the avocado into oblivion, but also adds a heck of a lot of needless fat to the recipe as well! If you eat the more fattening versions described above, you'll need to run a marathon before you eat it, because that's how many calories you are going to have to burn in order to stay slim. LOL.

On the other hand, don't expect this recipe to be a flavorless snoozefest either. Oh no. This guac recipe is not going to be some generic, grocery-store version of guacamole, thank you very much. :)

Of course, guacamole is a condiment, not a meal unto itself, and that's how it's meant to be used. Obviously, guac isn't meant to be eaten by itself. So, if you let the guac's flavor stay clean and simple, then it'll work better with the tableau of other, typically added ingredients -- the salsa, tortilla chips, olives, shredded cheese, and whatever else you'd like to add. (See? That stuff's not meant to be in the guac. LOL.) In terms of heat, let the "knock out punch" come from the salsa and not from the guac. After all, ingredients don't need to shout at 5 zillion decibels in order to be heard. Plus, if all of the ingredients are fighting each other for center stage, then it won't be long before your stomach will be screaming "¡Ay, caramba!" too. Hahahaha. Or, think of it this way: Too much pizazz and the stomach will be razzed. ;) If you keep the guac ingredients straightforward and simple, that way, the flavors work with one another, instead of against. Yes, when it comes to guac, it's better to employ the K.I.S.S. method of cooking. ;-)

And now onto the recipe..... As promised, here's the Recipe #105: Holy Guacamole! :) recipe. Enjoy!