See Corey Run: A Fitness & Nutrition Journal

Coach Corey's Corner: 15 Tips for a Long and Healthy Running Life

noreply@blogger.com (Corey Irwin Cyberpenguin) — Fri, 03 May 2013 09:12:00 PDT

I know I still have to finish part 2 of that last article. It's currently sitting in draft form, and I'm sure I'll get to it at some point, but right now, I'd like to move on to another topic. I'm training a new client today who's relatively new to the sport and have given him a list of tips that I'd drawn up for this express purpose. (This is standard practice for new clients.) I thought I'd share that list here to help benefit others runners. Although the advice is geared towards newbies, experienced runners can benefit from it too. We all sometimes need reminders to refocus on the basics to help keep our running balanced and safe. :)

15 Tips from Coach Corey for a Long and Healthy Running Life:

1. Wear running sneakers, not tennis, crosstraining, walking, or basketball shoes, etc. Running sneakers are sports-specific for a good reason (i.e., to support/aid proper running motion, etc.). You can easily avoid a lot of injuries by wearing sports-specific shoes, and by running in the right running shoes for your feet and running gait. If you need guidance in this regard, check out the many articles I've written on this blog on how to determine your running gait and select the proper running shoes.

2. Replace your running shoes every 300-400 miles. Whenever possible, alternate running shoes to extend their life and help them retain their shock-absorbing capacity.

3. If you're going to run barefoot, take it slow when building up mileage. If you've never run barefoot before, your feet aren't going to be used to the differing running mechanics and the "wear and tear." Your feet need time to adapt, particularly since you are strengthening new areas of your feet that you haven't really used before, that is, until now.

4. Wear wicking, non-cotton socks and apparel (made of wool or synthetic fibers) to keep moisture away from your skin, which can help prevent chafing (mostly caused from perspiration and rubbing), blisters, and Athlete's Foot.

5. Protect yourself and your extremities in the heat and the cold. If exercising outdoors, dress properly for the weather (keep in mind your body warms up by approximately 20 degrees during running) and don't forget to wear UV skin protection. It's important to wear it all year round. The sun can still be strong in overcast weather.

6. Wear a head-lamp when running at night. Not being able to see your path can result in accidental injuries (from stumbling, tripping, falling, etc.). It's also a good practice as a general safety measure too. On that note, be sure to wear reflective gear as well.

7. Gently and slowly warm up before running and carefully do a warm stretch after the warm-up and also again, when you've finished. This will help to prevent post-exercise stiffness and injury.

8. Avoid getting gung-ho about your workouts: Resist the temptation to overdo it -- too much, too soon, too often, too fast, too hard, too little rest, etc.

9. Don't change things that are working, i.e., your training plan, running shoes, etc.

10. Increase mileage slowly and use the 10% rule as the maximum increase for mileage per week. If you're finding the increase particularly challenging or it's creating physical problems for you, drop your mileage by 5% every third week before resuming your mileage amount from the previous week to aid in recovery.

11. Take care of yourself: Get the proper sleep/rest, etc. Eat healthy foods in the correct portion amounts, and be sure to properly fuel and hydrate your body for exercise.

12. Inject some variety into your workout plan: Crosstrain for diversity, which helps you avoid burnout and overtraining, and for its physical fitness benefits, i.e., strengthening and also resting your non-running muscles.

13. Do full-body strength training 2-3 days per week, alternating with a recovery day in between any two strength training workouts. Or, if you work different areas of the body on different days, be sure not to work the same muscle groups on consecutive days. This is an area that's often neglected by runners, but if you strength train on a regular and consistent basis, it'll make you a better runner and will help prevent injury. Be sure to ramp up slowly and don't overdo it.

14. Don't neglect sports nutrition, particularly recovery nutrition: Consume a 4:1 carb to protein drink &/or meal within 15 minutes of finishing a workout, especially a long or hard one. Be sure to replenish fluids and electrolytes lost during exercise.

15. And last but not least, pay attention to your body. Don't ignore pain or foolishly try to push through it. Pain isn't the same thing as soreness; it's a signal that something is wrong. Rest when appropriate and go to a doctor if the pain persists.

Coach Corey's Corner: Effective Strategies for Achieving Your New Year's Health & Exercise Goals, Part 1

noreply@blogger.com (Corey Irwin Cyberpenguin) — Mon, 31 Dec 2012 17:00:00 PST

As this year comes to a close and we look forward to the start of a new year, it's only natural to think about what we want to accomplish in 2013. And not surprisingly, many of those goals are health and exercise related. :)

For those of us who've already integrated regular exercise and healthy living into our existing life patterns, this means we're simply renewing our commitment to our ongoing exercise and eating plans, while setting even more ambitious goals to reach along the way. We might need to tweak our plans here and there, but for the most part, we know what we need to accomplish and how to do it. And then we just do it, because we've already got the ball rolling. Now, we just need to make sure that it's still rolling in the proper direction. ;)

For those of us who are still trying to establish these healthy patterns, this is the time to start anew, to make a brand new commitment to our health, and to set our lives upon a different course. For people who are entering the world of fitness and healthy eating, perhaps for the very first time, this is a period of discovery; there are a lot of new things to learn -- not just about nutrition, exercise, eating, etc., and how to incorporate this new knowledge into their own lives, but also about themselves and what they are capable of doing.

This is also the time to reexamine the goals and plans from the previous year, particularly the ones we didn't quite get off the ground, and figure out how to make them happen. :) This is the year, we tell ourselves. This is the year we're really going to make those goals happen. This is the year we're going to significantly change our lives for the better.

Sure, all of that sounds really grand and oh-so-motivating and inspirational, but of course, it's not what we say about our goals that matters, but rather what we do about them. :) In truth, all of our lofty goals are just theory and speculation until we begin taking steps towards making them a reality. This is exactly why this article is entitled, "Effective Strategies for Achieving Your New Year's Health & Exercise Goals." :) You'll note that the title includes the word "goals," and not "New Year Resolutions." That's precisely because the point is NOT to forget them soon after you make them. ;)

If we're only crowing about our goals for show, either to delude -- er, I mean convince ;) -- others or worse, ourselves, then our earnest proclamations of our intentions are nothing more than empty words. So, let's not kid ourselves this time around. Instead of simply vowing once again to accomplish the same exact things we'd promised ourselves we'd do in previous years but have still barely even started, let's actually achieve what we set out to do this time. Let's live in reality, evaluate the lessons of the past and apply them to the present, so we can have a healthy future. :)

One of the reasons people fail to achieve their goals is that they set goals so big and lofty that they become completely overwhelmed by them. Or, they set out to do too much too soon. Or, they give up too soon. :) However, this doesn't have to be you this year. You can be smarter than that. You can turn your failures on their head by changing the way you look at them. Instead of getting lost or mired in them, which will only hold you back, use them as opportunities to grow and learn, and to build character and resilience. And then incorporate these lessons into your "instruction set." (Alert, geek reference. ;) ) In truth, your own life is really a guidebook if you know where to look for the lessons. :-D

This time, give yourself a realistic time frame in which to achieve your goals. Be flexible and reevaluate your course of action when significant factors change your time frame, goals, or the outcomes themselves. Learn how to roll with change. Only take on as many goals and tasks at a time as you can reasonably manage, and learn to push back and say "no" when it all gets to be too overwhelming. Be kind to yourself and others when you fail, and don't give up when you meet the first obstacle. All of these qualities are part of the M.O. of a decent and successful person, whether in life or in sports.

Regardless of what you set out to accomplish, one thing is certain: You will most likely encounter resistance or face failures at various points along your way. So, instead of being surprised and thrown off by obstacles, expect them as part of the path towards your goals. Allow them to be part of the learning process (i.e., your growth curve), and you'll be able to roll with the punches a lot more easily. How else do you think people grow and learn? :) Advancement comes when we allow our internal fortitude to become bigger than our obstacles.

In fact, those who struggle the most to reach their goals often learn and improve the most as well. So if you really, really want it, don't expect it to come easily. Expect to work hard, on a regular basis. If you want the bragging rights, you've got to put in the blood, sweat, and tears. :) Any truly worthwhile goal is worth the work it takes to accomplish it.

Also, on that note, don't expect miracles to happen overnight. Significant change comes not necessarily through singular bold action, but through small, steadfast steps done regularly/consistently over time. After all, a big achievement is just a stack of little ones piled on top of one another. :)

So how do we ensure that this really will be the year we succeed?! The answer is simple: by setting goal-specific directives in motion. And that's what part 2 of this article will cover. :)

Martial Arts and Running: Balancing the Yin with the Yang :)

noreply@blogger.com (Corey Irwin Cyberpenguin) — Fri, 21 Dec 2012 17:27:00 PST

As I mentioned in previous post, I'm now enrolled as a student at a martial arts school, in addition to my other exercise activities. I'm currently taking (Northern Shaolin) kung fu and t'ai chi there, and at some point, will probably also toss in a kickboxing class here and there. After some trial and error, I've had to shift my schedule around a bit, but now think I've found the perfect balance to fit everything in. I was originally going to lift on my off-days from martial arts and running, but as I soon discovered, that wasn't feasible. After doing lifting on Mondays, Wednesdays, and Fridays, and then doing martial arts and running in between, I noticed that, not only was I dead tired, which of course wouldn't be permanent [it takes time to acclimate to a completely different form of exercise (i.e., martial arts) than I'm used to doing], but my muscles were staging an out-and-out coup that only a fool would ignore.

Kung fu, in particular, develops strength (among other attributes), and of course, so does lifting. This means that, as I soon realized, I was actually doing back-to-back full-body strength training workouts from Monday-Friday, which is definitely not a good idea. Full-body strength workouts should be done every other day to allow your muscles time to recover, repair, and rebuild. And by following a workout schedule such as the one outlined above, I wasn't giving my muscles (particularly my lower body, triceps, and core) any recovery time at all. Well, there was hardly any recovery time, since I only took one day off (Sunday).

So, I decided to lift immediately after my martial arts classes instead. My muscles were already warm, and it was actually a heck of a lot easier to lift after class than on the days in between. And so, I switched my strength training days to Tuesdays, Thursdays, and Saturdays, and decided I'd run on Mondays, Wednesdays, and Fridays instead. On Friday, I also do a HIIT (high intensity interval training) workout while I'm at the gym, but doing back-to-back cardio isn't as much of a concern.

Things started off well, and I began by keeping to my 6-days-a-week workout schedule. However, I've noticed that there are days in which I'm still fairly tired and sometimes just not in the mood to run, so on these days I'll motivate myself to exercise by doing other fitness activities. I'll hike, walk, cycle, etc. I clearly love to run, but lately, I just seem to be gravitating to other things. My runs, when they do happen, are typically fairly short (2-3 miles) right now. Once April rolls around (i.e., after The Athlete's Cookbook fitness photoshoot wraps), I'll shift back into serious race training mode. Or, at least that's the plan right now. :)

In truth, lifting is a bit boring, but it gets the job done. Plus, between that, the kung fu, and the 7 Weeks to 10 Pounds of Muscle nutrition plan I'm now following, I can really see some significant improvements -- my lean muscle mass is increasing and I'm getting stronger all over, and of course, that'll pay big dividends when it's time to go out for a run. :)

It's interesting to compare all of the activities, because what I'm getting out of each of them is so very different. And I'm not just talking about the obvious physical fitness benefits either. However, there is some overlap. In some ways, long distance running combines some of the feelings I get from both kung fu and t'ai chi, but at different phases of the run itself. For example, I feel really energized after kung fu, like I could take on the world. That's the feeling I often get from running, i.e., the "runner's high." However, when I run, that euphoric feeling almost always comes during the run, whereas in kung fu class, I notice that this feeling happens most commonly after class. That's why it's so easy to go and lift after kung fu class. My energy levels skyrocket and I feel like the Energizer Bunny. :) Boing, boing, boing! It's honestly hard to stop. :)

There's also this factor: I'm naturally a night person, so it probably doesn't help that kung fu class gets out at 8:30 pm. However, a lot of us typically stay a half hour later to work on our forms some more, stretch, &/or do more bodyweight exercises. And then of course, we also chat a bit afterwards too. :) So, in reality, I get out of class closer to 9 pm, or if I chat with other students, sometimes it can be even later. ;) So, by the time I get to the gym it's often closer to 9:45 or 10 pm. Then, I lift for an hour and get back around 11 pm or if I'm really time-conscious, then sometimes a bit before. Sometimes the lifting calms me down and other times, I'm still wired afterwards. I've been trying to get to bed before midnight, and lately, I've been so tired, that it's usually not very hard to do that. :)

As for t'ai chi, it does share some common elements with running, in terms of its meditative qualities and aftereffects. It's considered to be an internal martial art, (except for the chen style of t'ai chi, which is more external). It still requires strength, balance, and coordination, like kung fu, but unlike kung fu, its movements are very slow and controlled. It gives me a feeling of inner calm, but I also feel alert and energized in a gentle sort of way. Or, in Chinese terms, t'ai chi helps to build, well, chi (qi). :-D Qi (or chi) is the Chinese word for "life force." Basically, it's energy, but there's actually a whole lot more to it than that. Qi can be a pervasive force that not just flows through one's body but also connects all sorts of life forms to each other. In fact, if your hands are red after doing t'ai chi, then it is said that are producing and circulating qi. Your blood is certainly circulating at any rate. :) Also, various martial arts forms can produce qi, not just t'ai chi.

The feeling I get after doing t'ai chi is somewhat similar to the feeling I get either during or after a long distance run, in that it's that calm, rhythmic, meditative state where you almost forget that you are moving. The big difference is that running is a natural motion, whereas some of the movements in t'ai chi are not, or at least not at first, and take years of practice before you can attain a certain level of flow. The foot, arm, and torso positions, the various stances -- they all take a lot of practice to learn and master. Even so, there are times in both activities when I turn inwards (I'm a very internal runner by nature anyhow) and will just exist in the moment. Running requires a natural presence of mind, just like t'ai chi. This is why I like running on trails. Not too many traffic crossing involved, so you can just experience the run on so many different levels -- mentally, physically, spiritually, etc. But you can still be aware of your environment at the same time. Sure, you are breathing and putting in effort, but through it all, your mind is just there, almost in a suspended state. You're just letting your thoughts flow and on some days, when you're having a really good run, your body also seems to almost floating along too, just doing its thing. This is also where peace and joy are often found. (Geez, now I sound like a Christmas carol. Lol.)

To my mind, all of these activities really enhance each other in so many different ways.

Looking Back to Look Forward: A Really Honest Post, Part 3

noreply@blogger.com (Corey Irwin Cyberpenguin) — Wed, 19 Dec 2012 14:57:00 PST

OK, this is the last in a 3-part series of posts about social media and the running community. (If you didn't catch the first two posts, click here and here to view parts 1 and 2, respectively.) After reading the first two, this one will seem a heck of a lot shorter in comparison. :)

So, now that I've reflected upon the state of the blogosphere as it applies to the development and historical timeline of the online community, as well as my own personal experiences as a participant in that sphere, it's time to look forward.

What will happen to blogging as social media evolves? Will it still hold a relevant place amongst all the other competing forms? As humans seem to have a never-ending, inner need for storytelling and sharing information, I can't see blogging going away any time soon, even if it no longer holds the same place in the consciousness of the Internet. Sure, it doesn't have the same sense of immediacy as other types of social media like Twitter, Facebook, or Google+, but it has something else going for it: You don't have to reduce your thoughts to a soundbyte. :) Blogging allows for complexity as well as a more complete array and depth of thought. And that's something you can't get from Twitter, Facebook, or Google+. :)

Of course, this very human need to share and tell stories applies to the world of running as well. Many, if not most, runners seek to connect with other runners, either on a person-to-person level, or to commune with their thoughts. As we read, we put ourselves in their shoes, go through the motions as they experience trials and triumphs in their training, compare notes, and/or gain insights that help us see things we might've not otherwise have noticed. Simply put, we blog and read other runners' blogs because we are human. Because we are motivated not only to share, but also to discover new facts, updates, and revelations, both through others' words and our own as we write.

Sometimes writers, through their perceptive observations and their eloquence, are able to give voice to the the thoughts and feelings about similar running-related experiences we've always wanted to say, but just haven't as yet been able to find the words. That can be a very powerful moment, which has the ability to not only move us but also inspire us as well. Many of our experiences that we write about are universal and yet somehow also remain distinct.

As we share our stories about our running journey and the information we learn along the way, we provide a framework for a collective of knowledge and wisdom, and we pass all of that along to other runners through blogging. We read to seek what motivates other runners, what makes them tick, and to learn how they went about accomplishing their goals and dreams, so that we too can find a pathway to do the same.

The future of blogging is much like our own: no one can be quite sure what the future will hold except for the new paths through uncharted territory that we create for ourselves. :)

Looking Back to Look Forward: A Really Honest Post, Part 2

noreply@blogger.com (Corey Irwin Cyberpenguin) — Tue, 18 Dec 2012 08:07:00 PST

This is a continuation of the previous post about much things have changed over the years with regard to those of us who first started blogging about running way back when (i.e., around 2007 or so):

To give you an idea of how much things had changed from the start, I'll use my blog as an example: At one point, my readership ballooned to over 550 readers. Several people wrote positive reviews of it, graced it with a plethora of awards (it made several "best blog" and "top blog" lists, ranking as high as #5 on some lists), and then the PR companies came calling. Would I be interested in interviewing elite athletes? Would I review or promote their products, etc., etc.? I said no to the product promotion offers (I was adamant about maintaining an independent voice) and turned down almost all of the product review offers save one, but did say yes to interviewing two elite athletes. The latter was truly what I was interested in doing; I wanted to speak with these amazing athletes to find out what they were truly like and discover what made them tick.

As for the product review requests, the fact of the matter was I was so busy that I just didn't have the time to take them on, and in some cases, simply lacked the interest. In truth, I don't exactly love writing product reviews, and especially not at the behest of others. I prefer to do what I want and review products freely, without incentives or prompting. And, if I do accept a request to review a product, companies need to know that no amount of incentives (i.e., read "swag") is going to sway me. For me, it comes down to preserving the integrity of this blog and my own personal integrity as well. I will not be bought or sold. People who say that everyone has a price apparently haven't yet met the likes of me. :)

And then there were the interviews with Meb Keflezighi and Dean Karnazes: although I had almost no experience interviewing people, save a brief interview with Blaine Moore and an interview I'd conducted back in college, I didn't really think about that factor much at the time I'd said "yes." :) I was so over the moon to be granted such extraordinary opportunities that I focused upon other aspects: I did my best to learn everything I could about these athletes and prepare questions that would yield insightful answers. During the interviews, I tried very hard to calm my nerves and simply focus upon the experience and let our interactions unfold as naturally as possible. However, the truth is that, due to my inexperience and nervousness, my alto speaking voice felt like it'd been raised by about two octaves and then sped up to hyperwarp speed; and I just couldn't seem to get control of some verbal tics I never even knew that I had. ;) I tried my best to be myself and do what I do best -- inject humor and levity into situations, even ones in which I felt highly uncomfortable. You see, humor makes people relax and not be so self-conscious. It takes the edge off for both the interviewer and the interviewee. Some people use alcohol as a social lubricant; I use humor. :)

My first interview with Meb wasn't so bad. In fact, it actually went pretty well, all things considered. Sure, I was nervous and the interview was far from perfect, but I could live with the results. Overall, it was a very pleasant experience: Meb was very friendly, liked to laugh, and we had a good rapport. And that was also reflected in the positive feedback others had given me with regard to the interview.

My second interview with Dean Karnazes went a bit differently, mostly due to the fact that, for some reason, I was even more nervous than when I did my previous interview with Meb. Please understand, this had nothing to do with Dean himself: Dean was friendly and had a good sense of humor. He clearly had a lot of experience in front of the camera and was very used to being interviewed. And of course, it was great to get the chance to speak with him. You'd think I would've relaxed more this time, especially given that I'd already gotten one interview with an elite athlete under my belt. However, that wasn't the case at all, and here's why: I was unexpectedly thrown by the video format of the interview itself. You see, I made the mistake of assuming that it would be similar to the previous interview I'd done with Meb, i.e., a two-way video feed showing both of our faces. In fact, before the interview began, I'd inquired about the mode of video telecommunication, but didn't think to ask if the video feed would be one-way or two. However, during the technical setup process, only seconds before the camera began to roll, I saw from the live feed that his face and the face of the Motorola rep would be the only ones that people would see. Viewers would only hear my voice, and that was all they'd have to go by. So all that time I'd spent trying to memorize the questions I'd so carefully prepared -- in order to maintain eye contact on camera instead of looking down too often at my printed notes -- had been for naught. Looking back on it, that time probably would've been better spent taking deep breaths and thinking more about my approach. ;)

I tried to regain composure before the recording began, but to me, it felt like my on-air voice had somehow become tinny, unnatural, and completely foreign to me, like someone had stolen my voice and replaced it with someone else's. What was going on?! Where was my usual spark?! What the heck had happened?!

Also, just the fact that it wouldn't be a two-way feed made the interview feel different, and in truth, a bit more awkward, like there was more of a sense of distance and inequality about it. In contrast, the Meb interview had felt cozy, like two people just having a casual conversation. Sure, Meb peppered our conversation with a few mentions of his sponsor (i.e., Subway) -- that was to be expected -- but the format still felt comfortable to me. For Dean's interview, I understood that the format would be more "corporate," because I knew that both the Motorola rep and Dean would be present, but what I didn't expect was the stark differences created by the video format itself.

Then I saw the footage, which only confirmed my fears: I cringed once while watching it, and then after it'd finished, cringed a second time upon realizing that I would have to post it on YouTube. ;) In fact, not long after I'd posted it, some really nasty person wrote, "Shut UP!" in the comments, and so I'd deleted the comment and then turned off the commenting for video posts after that. It didn't help that I was already feeling rather raw and a bit unsteady about the interview itself, and this person's attempt to make me feel even worse about the video only compounded how I'd already felt about my own "vocal performance" in the video myself. ;)

However, when people try to tear you down, you can do one of two things: you can either stew in it and lose confidence in your abilities or get over it and try to improve your skill set. I chose the latter option. As someone once said, "You pinch yourself, get a grip on reality, and then move on." Really, these sorts of situations test you to see how strong you really are on the inside. Are you going to buckle or are you going to get up and show how strong you really are? As runners, we all know something about that. We know a lot about developing mental toughness and perseverance, whatever obstacles might come our way.

Of course, I'm not going to pretend that that unhelpful comment didn't initially sting -- after all, I'm not a robot -- but I told myself that this person didn't know the real me or what I was capable of doing, nor did they have my best interests at heart. That person's sole intent was clearly to inflict hurt, and really, in the final analysis, their remarks had nothing to do with me. It was really all about that unhappy person and their desire to take their frustrations out on others, no doubt due to the lack of positive feelings they'd internalized about themselves. As my mother always says, "Consider the source." And so I did. :) Thankfully, there were others who could see past the cracks and squeaks in my voice to the content of the interview itself; a few people had told me that they'd learned something and one person added that I'd asked some insightful questions as well. So, I licked my wounds and felt grateful for their support. :) (Commenters need to remember that there are always people behind social media content. Your words have great power to hurt or to heal, so be conscious of your intent and use them wisely.)

Also, there was something else about the Motorola interview footage that didn't sit right with me: The initial portion in which I'd briefly introduced myself had been almost entirely cut out, including my mention of my then recent contribution to one of Brett Stewart's 7 Weeks to Fitness books. I understood why they did it -- maybe they'd edited for time or because they wanted to keep the focus on their product -- but frankly, it was such a small segment of the footage and didn't really take away from the interview that they could've just left it in. A lot of times, vehicles like this are understood to be cross-promotional to some extent. Sure, the big corporation gets most of the airtime for their product, but it's often understood that, as a courtesy, you will be allowed to briefly mention your own endeavors. That particular editing decision also quite literally made the interview feel like a one-way feed in more ways than one. ;) At any rate, it was certainly an eye-opening experience.

I get that, from their point of view, the thrust of the interview was primarily to promote a Motorola product, and my interview with Dean was just the icing on the cake. However, when companies deal with bloggers and other figures in the social media sphere, the (unwritten) etiquette isn't the same as a face-to-face interview or standard business interaction. You don't excise our identities in order to press your agenda via our blogs; you make them part of the narrative.

The internet has become The Great Equalizer, and it's profoundly changed the way that businesses interact with their social media "constituents." And the hoi polloi is largely responsible for that paradigm shift. We, the People, have become the great democratizing force behind the internet, and businesses are now expected to not only be transparent and well-versed in the social media culture but also real and approachable in their interactions. Also, as part of the social media culture, we know that, as "constituents" our voices carry power because we can project them across the internet; they are no longer limited to just our small corners of the world. The smart companies know how to listen to the meaning behind our words; they understand that they need to pay attention to us, and that now, as a collective force, we, as social media constituents, have more power than ever to make or break their business. So, if you want your business to not just survive but thrive, you'll need to learn how to navigate the waters of social media and how to treat its constituents with the proper respect and consideration: acknowledge our presence, talk to us as equals, respect our intelligence, own up to problems versus trying to brush them under the carpet, and when you fall short of the mark, do your best to make amends. This is what we expect from you. We also expected it before the existence of social media, but apparently now that we're all online and can now be heard across the internet, some of you are finally starting to take us more seriously. ;) Smart businesses are the ones who are continually paying attention, learning, and adapting to their environment, and that now includes the social media environment as well.

I realize that many companies are still learning how to interact in social media; some are still trying to gain what could best be described as "social media cultural literacy," while others seem to have gotten the basics down but are still trying to figure out how to finesse the finer points. My intent in mentioning the above isn't to shame or embarrass any particular company, but rather to share my perspective and insights to help them learn from the experience. I know I sure did. If this post helps just one business see things from a social media constituent's perspective, then that'll be satisfaction enough.

For the record, I think it's important that you know that I'd previously been advised not to reveal a lot of the above, as if revealing my true feelings about the above experiences would somehow make me "less than" in the eyes of others. However, I wholeheartedly disagree. First of all, honesty requires courage, and there's a certain release and freedom that comes with it. Furthermore, integrity comes from an internal place and not from focusing upon what others think. I think that honesty actually enhances one's image in the minds of those who matter most to you rather than detracting from it. Note that I said "those who matter most to you," and not "the entire world." :) I'm talking about those people whom you respect and trust. And if others should judge you or change their opinions of you after you share honestly and openly with them, then those people were never really meant to be your true friends or supporters in the first place. Deep down inside, I think that people with character, wisdom, and grounding in their own identity know that, from a larger, long-term perspective, image is truly not as important as substance, even if image does matter in the short-term to many in our often image-obsessed society. And second, the other lesson is that it's OK to share your struggles and failures; we can all learn from each other by communing with each other on this very real and human level.

(Since I'm not done sharing my observations about social media and the running community, those thoughts will be continued in the form of yet another blog post. So, to be continued.... Yes, again. :) )

Looking Back to Look Forward: A Really Honest Post, Part 1

noreply@blogger.com (Corey Irwin Cyberpenguin) — Mon, 17 Dec 2012 12:02:00 PST

Occasionally, this blog gets personal. A lot of times it's introspective. And over the years, it's changed a lot. Maybe that's because I've changed a lot right along with it. It's also morphed back and forth in terms of its primary purpose. It started as a personal log of my journey to get back to running and ultimately train for a marathon, but then later changed into a primarily informational blog, which, not so coincidentally, happened around the same time I began coaching. And now, it seems to have become more of a hybrid of both.

One of the reasons that this happened has to do with the changes in the blogging world itself, and my level of comfort with these changes. First, we started out as a relatively small community of blogging runners. (To clarify, this was back in 2007.) In my particular circle of blogging runners, we used to frequently comment on each other's walls, and it didn't take long before those comments turned into extended conversations. It was only until later that most of that conversation moved onto Twitter. Bonds of friendship formed and most of us still keep in touch. In fact, almost all of the people from that core group are Facebook friends with each other as well.

Then, the social media microcosm grew, and suddenly our cozy little community of blogging and tweeting runners wasn't so small anymore. By this time, more and more people started blogging and also paying attention to blogs as a whole. And along with that expanded consciousness of blogging came more visibility for our blogs and related endeavors. More people had begun to find out about our blogs and pay attention to what I and other runner friends were writing. It was surreal. You would think that most bloggers would look upon this as a good development, because it would mean more recognition and visibility for their blogs. However, in truth, it's a mixed bag. Sure, the attention can feel great, but at times it can also be a bit overwhelming, weighty, and uncomfortable too. My blog had started out as a place where like-minded runners could converse with each other -- we already understood each other and more or less had a shared frame of reference -- but when the blogging world expanded and others began visiting my blog, that began to change as well. There were times during that period when I felt like my message was being completely misunderstood and honestly, it was very frustrating to have to continually clarify what I'd meant, whereas I hadn't had to do that much before.

I honestly didn't know how to react to all of the above-mentioned changes, and wasn't alone in that regard either. Many of us had mixed feelings about how visible we'd suddenly become, particularly in the context of the rapid evolution of not just blogging, but all of social media. This wasn't uncommon. Would we evolve along with these changes? How would our protected, tightly knit, and now, ever-expanding, community of blogging runners fair? Would we shine in the spotlight or cocoon? Would we still have the time to stay connected with each other, especially now that there were so many different social media channels in which to participate? It was a bit overwhelming and there was a sense that a person could get lost (or perhaps even submerged) by it all. Then, blogging gradually began to fade into the background a bit, due to its competition with so many other, new and emerging forms of social media.

And then something weird happened: we'd all started off as "regular people," but then some of our blogger friends' public profiles began to expand and loom large. And then other people's perceptions of us also began to change. Had some of us become truly a larger-than-life presence on the internet or was that just a delusion invented by other people?! I remember a few people saying to me, "Wow, you're almost famous now," to which I had to laugh. It sure didn't feel that way; I'm just a regular person, so why were some of my IRL and online friends saying otherwise? Is that really how they saw me now?! It felt absurd and ridiculous. Internet "rockstar" status seems like such a silly concept, an artifice really, not to mention that this title seems like it should really be reserved for people whose blogs actually have a zillion followers and then graduate to network TV. ;) Given how I feel about celebrity and its effects upon those who "rise to the top," I wasn't about to fall into the trap of thinking that I'd somehow become famous, nor would I be following up that act by allowing myself to pulled into a self-delusional vortex of idiotic and egotistical behavior that often goes along with it. ;) And even for those people who are famous, why do we as a society attach so much significance to it?! I don't care how famous people are or have become; they are just human beings like the rest of us. Furthermore, no matter what people's perceptions might be, humility, above all, is a quality that keeps us real and connected. And if I ever did become truly "famous," I'm very happy that I have friends who would still think of me in the same way and also give me the ego check I'd so richly deserve should things ever get out of hand. ;) The bottom line is that your contributions to society matter more than how other people perceive you.

I will say this: As a general rule, we runners tend to be a humble lot, even the famous ones. In fact, even though many in our small circle of blogging runner friends have now gone on to become prominent and well-respected voices/presences in the running community -- for example, Steve Speirs, Blaine Moore, Jenn Gill, and Tim Wilson, to name just a few -- they are all still humble, decent people who have kept the core of who they are intact.

(To be continued.....)

New Blog Series: Coach Corey's Corner

noreply@blogger.com (Corey Irwin Cyberpenguin) — Mon, 10 Dec 2012 08:59:00 PST

Hello All,

I've decided to start a new series on this blog called "Coach Corey's Corner," in which I'll provide some quick tips to help you improve your running. Each post will contain short, digestible bits of information. This'll be done for two purposes: First, most people probably don't have the time to read long posts anyhow, save some spare moments on the weekend, and second, I just don't have the time right now to write them. Lol. At least this way, I can continue to provide some germane content here when I can find the time. :)

So here goes:

If you want to improve your overall race training performance for long distances, be sure to include the following essential types of runs in your training regimen:

(1) long slow distance (for endurance and stamina)
(2) anaerobic threshold runs (to fight off lactic acid buildup) (i.e., tempo runs)
(3) interval training runs (to improve VO2 max) (i.e., fartleks)
(4) short repetition runs (to improve form and leg speed)
(5) easy recovery runs (to flush out waste build-up and allow for top effort on hard days)

To cover multiple training elements from the above list, incorporate hill repeats into your workout program. Hill repeats will improve leg strength, aerobic capacity, and fatigue resistance.

And don't forget strength training for all of the major muscle groups; it's common for runners to neglect this essential element in their training, but if you build it into your training schedule, it'll make you a better runner. Before you begin your strength training exercises, it's very important to do an aerobic warm-up first (i.e., 10-15 minutes at your target heart rate) and then do a warm stretch immediately after your strength training session. And, last but certainly not least, be sure to strengthen both sides of the body equally.

OK, that's all folks. Have a great week!
-C

A New Endeavor: Journeying into the World of Martial Arts

noreply@blogger.com (Corey Irwin Cyberpenguin) — Thu, 06 Dec 2012 19:15:00 PST

As I'd mentioned earlier today, I've decided to enroll at a Chinese martial arts school, where I'll be taking kung fu, t'ai chi, and kickboxing/MMA. And as I said before, while I love running and all of the other physical fitness activities I do, martial arts give me something that the other activities don't. They fulfill a need in me that I can't exactly put into words. Peace of mind, stress relief, spiritual satisfaction, a calm, more detached but aware state of mind -- call it what you want, but it feels fantastic.

Martial arts require years of mastery, and for some reason, that really appeals to me. What can I say?! I'm very persistent and like a long-term challenge. :) Easy rewards are typically short-lived, but something you have to work for with every fiber of your being, well, now that's extremely satisfying.

There's so much to it as well. The martial arts world is an extremely rich, diverse and complex world that actually encompasses many different "worlds" within it. Each school or style is like its own culture unto itself. (There are five major styles of t'ai chi, each with its own unique lineage, etc.) It's multilayered on so many different levels. It's not just about developing self-defense techniques or following systems. It's also about mastery, community, and self-development. In fact, the word "kung fu" in Chinese ((功夫) actually means any study or practice that requires a great deal of time, patience, and energy to master. It's the compound of two words, which roughly translate to the "achievement of man."

The choreographed forms of various fight sequences are like a beautiful but deadly dance. I could watch people do these sequences for hours. It's simply mesmerizing. And when you start learning kung fu, you begin to truly appreciate how hard all of these sequences actually are to master. :) I have a great deal of respect for those who excel in these activities!

Martial arts also encompass an incredible amount of history and philosophy, and you really have to immerse yourself in all of that to get the full experience of it all. Right now, I am but a young grasshopper, just taking it all in. :)

The master of the school where I'm going to enroll (tonight, in fact) encourages his students to do all of the activities offered there to become a more well-rounded student. Soft/internal styles (like the yang style of t'ai chi) complement hard/external styles (like kung fu and MMA), just as yin complements yang. :) Each activity develops a different set of primary skills, but there's a lot of overlap in many of the movements and techniques that you learn, which also helps to reinforce what you learn and ingrain the movements in your mind and kinetic memory. They each have complementary elements. What you learn in t'ai chi is applicable to both kung fu and kickboxing, and vice versa, although the mental and physical fitness benefits you gain and the various skills you develop are slightly different for each. For example, from what I can tell through a newbie's eyes, guarding stance looks like it's pretty much the same in both kickboxing and kung fu. Also, kung fu and t'ai chi draw from each other as well; many of the movements I practiced in t'ai chi are similar to kung fu, except that, in kung fu, they are performed with a lot more speed and (some rather explosive!) power.

If it isn't clear by now, I've absolutely fallen in LOVE with martial arts! :)

A Day in the Life, Penguin-Style

noreply@blogger.com (Corey Irwin Cyberpenguin) — Thu, 06 Dec 2012 13:08:00 PST

I know it's been like five eons since my last post, but there's been a lot going on over the past year or so, and by a lot, I mean an insane amount of "a lot." :)

As some of you might already know, I've been writing a bunch of books with the 7 Weeks to Fitness crew for a while now and it's been an absolute blast! These books are largely collaborative efforts that join together like-minded fitness professionals who share a healthy, measured, common-sense approach to nutrition and fitness. We all have different insights and areas of expertise, and so it's been a great experience filled with both sharing and learning. They are a great bunch of guys, and I'm really enjoying working with all of them!

Most recently, we've wrapped The Vegan Athlete, by Ben Greene and Brett Stewart, which is currently available for purchase, while the other books are currently in varying stages of completion (i.e., 7 Weeks to 10 Lbs. of Muscle, Paleo Fitness, etc.). (7 Weeks to 10 Lbs. of Muscle is currently available for preorder.) I've written recipes and meal plans (and for the first two books, some sports nutrition content as well) that are tailored specifically to each book's point of view, and these of course, all go hand in hand with the exercise programs in each book. The next book on the list is The Athlete's Cookbook, which will be written by Brett Stewart and myself. For that one, we'll also be modeling exercises for the book, so that requires a lot of hours of lifting in the gym. :) I'm still running, albeit shorter distances, mostly because, with all of the other stuff I do, in terms of both personal and business activities, I have to manage my time with laser-like precision. :) And also, right now, given my current, short-term goals, the strength training has GOT to take precedence. Almost everything in my life is scheduled right now in order to carve out for some precious, much-needed free time. :) Quite ironic, eh?!

For me, exercising serves multiple, highly essential functions, and now, more than ever. On a practical level, it's helping me get ready for the shoot, but on a purely mental level, it helps me structure the rest of my day, not to mention it's great for stress relief. And it also helps to keep me super-organized as well. On a personal level, it's also a way to carve out time that's just for myself.

Coupled with that, I've decided to enroll at a Chinese martial arts school, where I'll be taking kung fu, t'ai chi, and kickboxing/MMA. Yes, I'm probably certifiably insane for trying to juggle all of this, but my reasoning is this: Martial arts gives me something that the other activities don't. They fulfill a need in me that I can't exactly put into words. Peace of mind, stress relief, spiritual satisfaction, a calm, more detached but aware state of mind -- call it what you want, but it feels fantastic.

So right now, with all of the above activities, that means that I'm currently working out 6 days a week, and sometimes more than once in a day. Even though that might sound insane to some people (and to others, maybe not so much!), I need to do this right now in order to get to the proverbial finish line. I have a lot of ambitious goals I want to achieve this year and in the short-term, only have about 4 months to prep for the shoot. Maybe it's a bit of overkill, but I want to look like I was chiseled out of stone for those pictures. :) Plus, I'm going to be standing next to some pretty fit people, and that motivates me to get even more fit. That being said, I'm not a vain person, but book photos are permanent. :) Plus, as they say, the camera adds 10 pounds, and in photos, those ten pounds typically don't read as muscle. ;) And furthermore, why not strive to be at your very best, regardless?!

If you'd like to see just how nuts my workout schedule has become, below is a sample weekly exercise schedule. :) Now, before you look at this schedule, please consider that, just like most normal people, there are other things that I need to get done, and they all need to be able to fit into my schedule. For example, I also am trying to run a business, write books, cook and write recipes and stage food photo shoots for those books, get stuff done around the house, run errands, and take care of other beings in my household, all done while simultaneously attempting to maintain a social life. I'm not superwoman. :) And so, not surprisingly, sometimes something has to give, and often, especially as of late, that "something" has been my social life. ;) Maybe that's why it's moved online for the most part these days, but that's only temporary given my schedule. Also, notice that blogging wasn't on that list, although I do post recipes on Cooking with Corey on a fairly regular basis, that is, as I create/make/photograph them for the books I'm writing. Two birds, one stone, etc., etc. :) However, blogging is honestly not a priority right now, nor can it be. (There are only has so many hours in a day, and a good night's sleep is essential for effective "life management.") Then there's also social media "maintenance" to conduct in both business and personal spheres. Please understand, I'm not complaining about any of this. I'm just giving you a peek into my crazy-busy world. Sure, it's my choice to be this busy right now, so again, I'm not asking for anyone's sympathy. :) And even though I'm flapping my little flippers as fast as I can, I'm actually enjoying it, strangely enough. Maybe I could stand to be a little less busy right now, but for the time-being, that's how it goes.

Like most people, I can't spend my entire day working out every day, although that actually sounds pretty nice. :) In-person coaching does afford some additional exercise - i.e., running with clients, so that's a bonus right there. (However, you won't see those activities on the below schedule, of course, to preserve client privacy.)

Now where was I? Ah yes, my workout schedule. So, here's it is:

Monday & Wednesday: 15-minute cardio warmup on stationary bike at THR (target heart rate) + 15-20 minutes circuit weight training (varies depending upon time constraints). OR, on Monday, substitute 1-hour kickboxing (class) to mix it up and prevent weightlifting burnout). (I'm doing heavy weights, low reps to build muscle mass, 10 pounds of it, to be exact. :) I've already gained a few pounds of muscle thus far and getting ever closer that goal.

Tuesday & Thursday: 30-60 minute run at a brisk pace (includes warm-up & cool-down walks) + 1 hr. kung fu (class).

Friday: 30-minute HIIT workout on stationary bike + 15-20 minutes circuit weight training (varies depending upon time constraints).

Saturday: 30-60 minute run at a brisk pace (includes warm-up & cool-down walks) + 1 1/2 hours t'ai chi (class).

Sunday: Rest, if I feel like it, OR jump rope, then kickbox (i.e., practice with Erik at home), and then run 30-60 minutes at a brisk pace (includes warm-up & cool-down walks).

OK, that's all folks. It was nice to take a bit of a breather and share some updates with you. This post went on a bit longer than originally intended, so it's back to work I go! If I don't post again until the new year, (which given my schedule, is very likely - Lol!), then I'd like to wish all of you "a Very Happy Holidays!" now. :)

Best wishes for health and happiness,
-Corey

Cherry Blossom Registration is Now Open: On Your Mark, Get Set, GO! :)

noreply@blogger.com (Corey Irwin Cyberpenguin) — Mon, 03 Dec 2012 07:00:00 PST

Most of you who are interested in entering the Cherry Blossom 10-Miler probably already know this, but just in case, the lottery for this race is now OPEN and will close on December 14.

For those of you who haven't run this race before, I can tell you from past experience that online registration process is usually a frenzied madhouse and seems to get crazier with every passing year. So, if you want your lottery entry to be received well before the cut-off date, I suggest you enter the lottery NOW, and here's the reason why: Their servers tend to get really busy during this period, so you may have to try multiple times just to submit your lottery entry. If you don't win a place in the lottery, you can still run the race if you run it for charity.

The 2009 Cherry Blossom 10-Miler.

Here are just some things to be aware of if you are running it: The race is crazy-crowded and people can easily lose each other. So, be sure to establish very specific, distinct meeting points with your party for both before and after the race. Also, if possible, keep your mobile phone somewhere on your person during the race; you'll be glad that you did, especially should you have trouble finding each other after the race. :) Also, watch out for flying and fallen cups: racers tend to throw their cups everywhere onto the road, which amounts to literally thousands of cups (!), so any water stop can quickly turn into an obstacle course. ;) Also, don't forget to check out the race expo: I remember it being fun.

I ran the race back in 2009, and a lot of things have changed since then: First of all, back then, there was no lottery. I remember sitting in front of the computer an hour before registration began, with my web browser already opened to the race registration page. With one hand poised on my mouse and another on my keyboard, I was all set to register the SECOND it officially opened. I remember thinking that the race registration process was just as much of a race as the actual race itself. Lol. With each passing year, the pool of people vying for entries kept getting larger and larger, and so much so, that the registration process soon became a bit too unwieldy. This, of course, is probably why they decided to change over to the lottery system.

The race tents (2009).

I seem to recall that the year I registered, available race registration slots filled up in a mere hour or less, but maybe I'm not remembering that correctly. (The mind tends to exaggerate memories sometimes when looking back.) In fact, there were so many people trying to register at once that the servers actually crashed in the middle of the registration process. So, even though I'd already entered my credit card number and had pressed the "submit" button, my registration didn't go through. At first, I was crestfallen. Then, I got an idea. Undeterred by what had happened, I called their event office's number only minutes afterward and told one of the staff members what had happened to see if anything could be done about it. The lady who'd answered the phone was very nice about it; she told me that since I'd already submitted the registration during the server crash that they would honor my registration and still count it as an officially accepted entry. She then sent me a special paper registration form to complete the process. YES!!!! I was so ecstatic and relieved. I was also really happy that they took me at my word. Guess they could tell I was an honest person over the phone. :)

The 2010 medal. Pretty design, if somewhat odd shape.
I personally prefer round or symmetrical medals, but
overall, it's not a bad looking medal. It'd be even
prettier if it was included as part of the registration fee. :)

Back in 2009, if I remember correctly, you could upgrade from a cotton tee to a tech tee for an additional fee. That hasn't changed. In fact, I still have my tech tee from that year. It's rather nice and I still enjoy wearing it. This race is not only popular, but it's special in a way that's hard to describe. So, if you're lucky enough to get into this race, the tee shirt will bring back memories of your race day experiences and the glow of accomplishment you felt after completing it, and so is something you'll most likely wear with fondness and pride. :) Of course, the nostalgia factor always adds meaning to a race day tee shirt. It's not just a tee shirt from some race you ran. Well, it is, but it isn't. Runners, you know what I mean. :) Some races stand out in a runner's mind and for me, this was one of them.

Here's another change: There was no medal back in 2009, like there is now. However, this time, both the tech tee and the medal are add-on costs to your $40 registration fee. Upgrade fees for tech tees are standard for most races, but in my opinion, the cost of a medal should really be included in the race registration fee, like most races seem to do these days. Most people I know really enjoy receiving a medal after a race, whereas to some, the regular cotton tee shirt is often not as important, but regardless, no one wants to feel like they're being nickeled and dimed, even if in fact, they are. Lol.

The 2011 medal.

I understand that races have become about making money to a large extent, but I also think there should be a better way of handling this aspect. Runners have become accustomed to paying more (a lot more!) for major races these days. However, if we know that we're getting good value for our race day fee, and even better, if some part of that fee is also going to charity, that can help to take some of the sting out of the fee a bit.

And then there's this: No matter how large or crowded the race, it's up to the race director to set the tone of a race via its policies and treatment of its participants and volunteers. These things are important; runners will remember how they felt about the race from registration to the finish line to the after-party and beyond, and that feeling can affect their decision as to whether they'll want to return or not. Sure, there will always be runners clamoring to get into a major race in spite of those factors, but I still think it matters, regardless. Even though the Cherry Blossom is now even more popular than ever, I still remember the pleasant, kind, and helpful demeanor of the lady I spoke with on the telephone that day back in 2009. I greatly appreciated her willingness to help resolve the situation. It matters.

Here's the 2012 medal celebrating the race's
40th anniversary. Nice, isn't it?! Now THIS is
a medal I might consider paying a little
extra for . :) Or better yet, for future races, they
could offer a standard medal as part of the
usual registration fee, and then offer something
extra snazzy like this for an additional fee.

The communal feeling of a race is also matters as well. While many of us run races to compete, best our previous times, &/or just simply feel that sense of accomplishment of crossing over the finish line, those aren't the only reasons that most of us race. We run races to feel part of, and when the opportunity arises, contribute to, something larger than just ourselves. And if race organizers can find a way to reinforce this feeling by creating a welcoming atmosphere and a sense of community, this is what will keep people coming back for more. When you run a race, you literally become part of the throng of humanity; and when race organizers imbue a race with unifying, uplifting messages, that can be an even more powerful experience.

Then, there's also the energy of the people at the race as well -- the volunteers, the racers, the crowds. Sure, the race itself is a bit chaotic and crazy-crowded, and there might be times when you may start to feel like you're being herded like cattle in your race "corrals," but you can literally feel the visceral energy of the crowds at this race -- it's indescribably fantastic! They are also super-supportive along the route -- loud cheers, signs, and cow bells, etc. -- and the runners are also very nice to each other as well. For example: The year I ran it, I remember one racer's shoe flying off in the middle of the race and immediately, without any hesitation, a few racers stopped running and came over to help.

The race is also super fun. People dress up in some hilarious costumes and wear funny t-shirts too. It's not uncommon for people to joke around with each other while they're running. It's just a fun race atmosphere, plain and simple.

I think that all of the above reasons are why runners want to race this particular race.

So, good luck to those of you who are trying to get into this race! I hope your race day experience will be a good one, just like mine! :)

Penguin in Motion :)

noreply@blogger.com (Corey Irwin Cyberpenguin) — Sun, 22 Apr 2012 11:26:00 PDT

A digital stock image from my new photography business,
Cyberpenguin Studios. (All rights reserved.)

Hello All,

There's been so much going on lately! For the last several months, I 've been hard at work, entrenched in book writing and other projects, so that's why you haven't heard from me in a while. :) In addition to these projects, I've just recently started yet another new business, Cyberpenguin Studios, (yes, that makes a total of four businesses thus far), as a commercial portal for my digital stock photography. Things are just a tad bit busy to say the least. ;)

As mentioned in a previous post, I've now also taken on a relatively "new" role as a contributing writer on sports nutrition topics at my friend Mauricio's excellent blog, Triathlon at 55. Not too long ago, I posted an article there entitled, Healthy Eating: Some Tips for Staying on Track & Strengthening Your Resolve :). It's taken me a while to find the time to post there (or really anywhere!), but somehow I finally managed to do it. :)

As some of you might know, my general blogging 'policy' is to only blog when I feel I have something of substance to say. I don't believe in writing fluff posts, and would rather wait a while to post than post something of little consequence. Sure, that's probably cost me some readers, and I can understand why, but frankly, writing isn't something that can be cajoled or forced. So, in order to write something worth sharing with others, the impetus for writing blog posts of this nature essentially can't be external or artificial. As a blogger, once you start feeling beholden to others or succumb to implicit pressures (i.e., feeling like you "have to blog or else you'll lose readers") as a reason or motivation for blogging, it's probably best to quit while you're ahead. :) Of course, book-writing is a different beast entirely, as there are usually publisher's deadlines to meet, but that's another subject altogether.

That being said, there are a lot of "blog to-do's" on my list, which I'll hopefully get around to doing sometime in the near future, once I can find more than a few minutes to post. :) I'm not sure if I'd mentioned this previously, but I'd conducted an interview with Dean Karnazes several months ago, and when I get the chance, I'll post the link to that video, along with some reflections of the interview and a review of the MOTOACTV device that he uses in his training. There are also a few other article ideas I've got in store, but for now, I'm only going to mention the one, as that post is priority #1. :)

So, even though I haven't been a regular poster here as of late, thank you to those of you who've stuck around here for the long haul. :) I hope you are all doing well and having a great training season!

-C

A New Literary Partnership

noreply@blogger.com (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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? ;)

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

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 (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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 (Corey Irwin 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.....