ATW5K

Dick Beardsley: Creative Cross Training During Injury Recovery

2012-02-24T06:00:00.000-05:00

Unfortunately, as runners, we all come down with a injury at one time or another; it's just part of the sport. Thankfully, most of the time if we just take a few days off and give it some rest we are good to go.

But what happens when the injury is such that we will be side lined for a few weeks or months?

Back in December, I was out on a run. I hit a hole with my right foot and fell hard onto my left knee. I got up, shook it off and finished the run.

Over the next few days and weeks my knee got progressively worse until I really could not run on it anymore without intense pain. At first I thought it was my new knee replacement of a year and a half being a little "tired" from the increase in training but as it continued to get worse I started worrying that I had done something to the new knee. I finally went to my knee surgeon, they took x-rays...

I had fractured my patella (the knee cap)! That is not good for anyone, but especially someone with a artificial knee! It's now been 6 weeks on crutches and in a leg immobilizer -- non-weight bearing. They are hoping the bone will heal on its own, but if not they will have to do surgery and put in some screws and wire to hold it together while it heals.

Needless to say I was pretty taken back as now I won't be able to run Boston this April, which will be the 30th Anniversary of the "Duel in the Sun", the race Alberto Salazar and I had 30 years ago. I had been training so hard and it had been going so good until my fall. My doctor won't even let me ride a stationary bike. Nothing for at least 6 weeks!

It's a story many of you have more than likely encountered yourself. It's easy to feel sorry for yourself and become a couch potato but that sure isn't going to help things mend any quicker! Many of you won't be able to do any type of cross training because of your injury... or can you?

Back in my younger, faster days I messed up my left Achilles tendon big time and needed surgery. I was in a cast and obviously I couldn't run. I could, however, ride a stationary bike. That has got to be the most boring thing in the world: pedal pedal pedal and not go anywhere! However, I did it usually twice a day just to try and keep in as good of shape as possible so when I was able to return to running I wouldn't have to start at scratch cardio-wise.

I then came up with another form of cross training. It was kind of different, but it really worked well and I could get a better workout then on the bike. What was it? Shoveling snow!

If you live in the northern climates, most of you have plenty of snow during the winter months to keep you plenty busy! I lived on my dairy farm in Minnesota at the time, so I went out behind the barn and would shovel snow into a big pile. Then I would take that pile of snow and shovel it back to where it just had come from. I know it sounds crazy, but it worked and did it ever get my heart rate up where it needed to be and I became stronger in my upper body then ever before!

I followed what I would normally do with my weekly running. It went something like this: Sundays instead of a long run, I would do a long "shovel!" I would shovel nice and steady for up to 3 hours.

Monday was a recovery shovel day. I would do a couple of workouts that day for 45 minutes to a hour and shovel nice and easy.

Tuesdays would be some type of speed work. I would warm up with some easy shoveling for 15 minutes then I would do 10 x 2 minutes shoveling as fast as I could with a 1 minute recovery shovel in between, after that I would do a 15 minute cool down shovel.

Wednesday would be a medium long shovel at a moderate pace of up to 2 hours.

Thursday would be like Tuesday.

Friday I would do a 45 minute easy shovel and then Saturday I would do a 10K shovel race! I would do a good 15-20 minute warm up then I would shovel snow as fast as I could for 30 minutes followed by a 15-20 minute cool down shoveling nice and easy. I know it sounds crazy, but if there is a will there is a way to maintain or even improve on your fitness while injured!

Now that I'm on crutches with non-weight bearing, what can I do? Well, living in Austin, Texas now there is no snow and the doctor won't even let me swim as he does not want me to bend the knee. So I "crutch!" Nothing real vigorous yet but I get out and crutch for at least 1 hour every day at a pretty good pace. I know I'm not able to keep my fitness level that I had before but it's better than nothing. Not only is good for my upper body strength, it's also good for my mind and that is 3/4 of the battle!

So the next time you're laid up for a extended period of time and can't run or do the typical types of cross training, go outside the box and do something, you might find you really enjoy it and by doing so, you will be back on the roads in no time!
--
Dick Beardsley (@dickbeardsley)
Dick Beardsley Foundation
Breaking Through Chemical Dependency

Insider Secrets About "the Zone" -- And Why You Want to Be There!

2012-02-23T06:00:00.000-05:00

Improved Focus Creates Winning Resultsfor Runners

On March8, 2012, LorenFogelman, sports performance consultant and ATW5K sponsor, will do some myth busting. Learn the truth about zoneperformance, how to improve your focus, and most importantly, how zoneperformance helps you to win when competing. (And yes, this does apply to elite aswell as novice athletes.)

Fogelman will be conducting a call-in training for runners with ground-breaking information on: “Insider Secrets About the Zone and Why You Want to Be There.”

This training is designed to provide runners with strategies top runners use to improve their performance; it will reveal valuable information contributing to performance breakthroughs and winning results. Runners, coaches and trainers will learn to focus using the same principles adopted by professional runners.

Loren has an incredible track record for successfully teaching runners, whether first time or seasoned competitors, how to control focus and remove obstacles to improve performance when competing. Using Loren’s mindset techniques, along withlessons from your pro or coach achieves greater results with less effort.

Are you preparing for the Against the Wind Virtual 5Kto support the Dick Beardsley Foundation? This training is for you if you want more focused performance.

Loren Fogelman has been helping individuals attain high performance since 1985. Loren is a results-oriented sports performance consultant who works with elite and professional athletes. She is the creator of the Expert Sports Performance System™, a series of 7 important steps providing you with breakthrough strategies for confidence, focus and high performance at www.expertsportsperformance.com.

If your goal is being the best you can possibly be when competing, then you will want to join the FREE training, "Insider Secrets About the Zone and Why You Want to be There!" Thursday, March 8, 2012 at 6pm EST / 3pm PST.

Hurry! The teleseminar is free, but space is limited.

To register, go to http://expertsportsperformance.com/free-call/. Tell Loren what is your biggest obstacle to staying focused when competing. She will personally read all comments. Then be on the call on Thursday, March 8, and discover “Insider Secrets About the Zone and Why You Want to Be There.”

Coach Mary Coordt answers the Top 5 Questions on Nutrition for Runners in Training

2012-02-22T06:00:00.000-05:00

We spoke to Coach Mary Coordt about the questions she is most frequently asked about nutrition with regards to training. Coach Coordt is a celebrity runner in the Against the Wind 5K Virtual Race. She was kind enough to share her common-sense approach to fueling your run in a 30+ minute information-packed podcast recorded exclusively for Against the Wind supporters.

Coach Coordt addressed such questions as:

"Do I need to eat before I run? If so what is best to consume and why?"

"Is post workout eating important after all runs?"

"Should I be taking antioxidants after I run for recovery?"

"How do I avoid stomach cramps and nausea during my longer runs?"

Coordt is a 4 time U.S. Olympic Marathon Trials Qualifier, 4 time winner of the Napa Valley Marathon, 2 time winner of the Big Sur Marathon, and Gold medalist in both the 5K and 10K track events at the 2011 World Masters Athletics competition (Sacramento).

Coach Coordt has a Master’s of Science degree in Nutrition from the University of California at Davis. She has experience teaching Nutrition Science, Health and Physical Performance courses. She regularly speaks to groups of athletes from high school runners to elite competitors about maximizing nutrition and athletic potential while decreasing risk for chronic diseases.

Coach Coordt provides customized individual marathon coaching. She also works with running groups and offers her expertise at Marathon Running Camps. In 2010 she joined with Kellie Haynes to help withFit for Girls, a nonprofit program to improve the overall health, fitness and well being of middle school girls.

For her answers to these and other questions on nutrition and running, check out the Coach Mary Coordt Podcast on the ATW5K Podcasts page. You'll discover why she is in such high demand not only as a coach, but as a nutrition seminar speaker and nutritional consultant as well!

A Different Way to Run (Cruise to Run Recap: Part III)

2012-02-12T06:30:00.000-05:00

The last part of our series recapping ATW5K sponsor Donna Johnson's experience on the recentCruise To Run. Look back to Part I and II if youmissed it to see how we got to Day 5!

Our last run promises to be “flat and fast.” Really? This news is incredibly welcome after the first four runs.

Barbados.

This is a Barbados 5K timed run withthe local Barbados school children and adult athletes. Is it the “actual” run I remembermost? No, I loved this run – outand back, flat and fast course.

However, what touched me the most was the school children that came to run in schooluniforms and dress shoes. Manywith no running shoes…only dress shoes.

Runners Give Back donated running shoes and the children could select apair for their own. Many wore theshoes in the 5K and when crossing the finish line quickly took them off andpacked them away in their book bag to preserve the shoe for future runs.

The other memorable event that was ahighlight of this trip; a spouse of one of the runners decided to run hisfirst 5K in Barbados. This was no small feat for a man who had never run beforeand is kind of a big guy! However,he got’r done in 56:34 - with outstanding crowd support from everyone cheeringhim to his first ever finish!

This was a cruise for everyone no matter what your ability, experience, or backgroundin running. It’s runner, jogger, walker friendly with anamazing support system that leaves you astounded at the encouragement andfeeling confident in your dream to purse the sport!

The guest speakers made the Cruise To Rununforgettable. Bart Yasso, ChiefRunning Officer for Runner’s World Magazine and Sarah Reinertsen.

Bart is also an ATW5K prize donor. He joined Runner's World in 1987 to develop thegroundbreaking Runner's World Race Sponsorship Program, creating a vehicle forRunner's World to work with over 7,000 races representing 4 million runners peryear. Inducted into the Running USA Hall of Champions. Bart also invented theYasso 800s, a marathon-training schedule used by thousands around the world. Heis one of the few people to have completed races on all seven continents fromthe Antarctica marathon to the Mt. Kilimanjaro marathon. In 1987, Bart won theU.S. National Biathlon Long Course Championship and won the Smoky MountainMarathon in 1998. He has also completed the Ironman five times and the Badwater146 through Death Valley. He has also cycled, unsupported and by himself,across the country twice. Bart Yasso has written a book called My Life on theRun. He has incredible stories of his running exploits aroundthe world.

Sarah Reinertsen was born with a congenital birthdefect. At the age of seven her left leg was amputated"above-the-knee". At the age of thirteen, she broke the worldrecord for the 100m dash. At the age of thirty, she became the firstfemale leg amputee to finish the Ford Ironman World Championship in Hawaii. A year later, in CBS's reality television show, The Amazing Race (10) shescaled the Great Wall of China. She has just released her memoir,"In a Single Bound: Losing My Leg, Finding Myself and Training forLife" on GPP Life.

Their stories were inspiring and motivating. However, the thing that made the tripalmost surreal was the speakers’ active participation in the running events,social settings, and willingness to spend time with all of the Cruise To Runparticipants. Each of the guestspeakers were approachable and went out of their way to encourage theparticipants to engage and interact with them. On more than one occasion we took advantage of theopportunity to talk with them, ask questions, and thank them for sharing theirstories. You leave the cruisefeeling like you made new friends. As enamored as you are by their openness, you leave feeling like youconnected with them and they really cared about you and the experience you hadon Cruise To Run. It was one ofthe best parts of the experience.

Cruise To Run creates an experience that leaves you eager and excited tojoin them the following year. Theguest speakers truly enjoyed themselves and that is evident in the way you feelwhile on the cruise and after you leave.

When we left Illinois to sail out of San Juan we thought wewere going on a running cruise. This was not about a running cruise. This was about 300 like minded people – from elite athletesto everyday people – joining together to do something they have a passion forand clearly love. I gainedstrength by sharing encouragement, felt joy from watching others achieve, andformed friendships that will last a lifetime. This was so much more than a running cruise!

A Different Way to Run (Cruise to Run Recap: Part II)

2012-02-09T06:00:00.000-05:00

Thanks to guest blogger & ATW5K sponsor Donna Johnson (@DonnaJRenovate) for her recap of the recent Cruise to Run. Read Part I. Today is Part II of III.

Day 3 we arrive on Antigua. The run to Fort Barrington wassecond only to the generous outpouring witnessed by the Runners Give Backprogram. Each runner was asked tobring a book (although most bring a bag full) to donate to the Antigua PublicLibrary which is in desperate need of books. Hundreds of books were collected and presented before thegroup took off through the town of Saint John Harbor to Fort Barrington for a13K round trip run.

Antigua's English Harbor. Photo from MorgueFile.

FortBarrington held a spectacular view for those of us brave enough to rock climbour way to the top. Again, I wasencouraged by the participants that rose to the challenge. Undefined by age, height, weight, orgender – a group of like minded, fun loving, motivating, and positive peopleclimbing toward a common goal. Myonly thought - When can I return and feel this enthusiasm again? God bless ourability to enjoy such pleasures in our life.

The afternoon of Antigua consisted of something called aHash Run. Prior to participatingin Cruise To Run, I never heard of“Hashers.” (A briefhistory, it was developed byexpatriates in Malaysia in the 1930’s for fun and fellowship, this is anon-competitive exercise that has spread to total over 1600 Hash Chaptersaround the world.) Two groups of hashers, runners and walkers, led by a leadermove out in the quest to follow the correct five to seven mile trail throughthe mountainous countryside – and back to base! They are following routes marked with flour. Some are thereal paths and some are a hoax. The former is confirmed with the call "ON-ON" and everyone followsaccordingly. When an incorrectpath is followed (eventually marked with an X) everyone back tracks and triesanother path until the correct on is located. Makes for a fun afternoon and the party afterward consistsof BBQ and beer. How can you gowrong with that? And, the bestpart, hashers are “punished” for various acts during the run (as determined bythe leader) and subjected to public punishment by having to drink alcohol atthe after run celebration. Drinking beer as punishment? Hmmmm.

Day 4 we were on to Dominica and the most amazing trail run.I was unfamiliar with Dominica prior to this visit. I love nature, so I thought a trail run soundedeasy on the the knees, beautiful and cool since it was in a rain forest. It didnot disappoint, simply amazing, incredible, and not to be missed.

The bus rideto the trail head is not for the faint of heart, it’s a nail-biter, a dirttrail without guardrails (full of washed out holes), and you tend to not lookout the windows since the straight down cliff side is a bit intimidating.

Wedid Segment 10 of the Waitukubuli National Trail. This segment of the nationaltrail continues though the foothills of Morne Diablotins, Dominica's tallestmountain. The area is a well-known parrot habitat and offers beautiful views ofthe west coast. The Walking Time: 4 hours. Hike Level: Easy. Distance: 6.4 km.

I’m thinking good, it’s going to beeasy! Clearly, the idea of “easy”in Dominica and my idea of “easy” are not the same. The foothills of Dominica’s tallest mountain should havebeen my first clue! The view alongthe trail will leave you breathless. The climb was challenging, the path was well worn through mud (some ofthe group that was behind the front runners indicated it looked like a herd of cowswent through) and leaves, and one had to pay attention to the uneven terrain.

I’m amazed by the scenery and overwhelmed with emotion as I witness once againthe inspiring people I meet while running. From the young, to the elite athletes, to people well intotheir 60s and even 70+ years young undertaking an almost unbelievablefeat. Everyone has suchinteresting and motivating stories! You quickly learn that people are so muchmore than they appear - they have a story which endears them to your heart,helps you put context around and celebrate their accomplishments, and most ofall gives you something to smile about when you think of them.

Photo of Dominica by Brenda Packer.

I dream about returning to feel thisincredible sense of achievement, community, and friendship again. The people of Dominica were gracious,accommodating, and incredible hosts. The Red Cross carried tubs of bottled water through unforgiving terrainand strategically manned the trail so none of the runners would get lost or bewithout water during the run. Smiles from everyone along the way - just happywe were there (made you happy you were there).

The Trail Project Manager, thelocal government officials, the TV station, and the Division of Tourism toutedthis as a historic event on Dominica and we were blessed to be a very importantpart of their first sponsored trail run! Runners Give Back donated much needed and graciously appreciatedsporting equipment for the children of the island.

Keep an eye out for Part III and the last of our series in “A Different Way to TryRunning!” coming soon.

A Different Way to Run (Cruise to Run Recap: Part I)

2012-02-07T12:09:00.000-05:00

Welcome back, guest blogger & ATW5K sponsor, Donna Johnson (@DonnaJRenovate). Donna is the founder and owner of Renovate Your Lifestyle (www.renovateyourlifestyle.com). She is a combination life coach, accountability partner, and mentor for those interested in creating a healthy happy lifestyle. She is an AFAA Certified Personal Trainer, Level 1 CrossFit Trainer, Community Education Instructor, and she provides consulting services for establishing Small Business Employee Wellness Programs.

When people ask, “Where are you going on vacation?” They don’t expect to hear you say a“Cruise To Run.” Most people justsmile and nod, some even follow-up with a question around “exactly what is aCruise To Run?” After you explainit, they simply look at you like your crazy, wish you good luck, and never askanother word about it. Themajority of people silently wonder why anyone would want to go on a vacationthat involves running, mountains, and timing chips.

7 days, 5 islands, 5 organized runs, & 300 like-mindedrunners of varying skill makes for an unforgettable week aboard a cruise ship!

My husband and I thought it sounded like the perfectvacation for us! We loveadventure, staying active, and most of all a healthy challenge. Combine that with a cruise ship, at theend of January, in the Caribbean and it doesn’t get much better as far as weare concerned.

“Cruise To Run” was designed by a runner for runners, it'sthe ultimate running vacation! Thethe unique nature of running on each island with local running clubs, a“Runners Give Back” program which allows the runners to contribute to theisland through donations of desperately needed and greatly appreciated items,the camaraderie of a group of like minded people, and the outstanding caliberof the guest speakers, make this an unforgettable trip that leaves you yearningto go back year after year.

Each run is designed to share a unique perspective of theisland you are visiting. Thecoordination with the local running clubs, law enforcement authorities, andbureau of tourism make each stop special. Our first day is a run on St. Thomas and is a Prediction Run - no watchesallowed. You are asked to predict your time before the run begins and theclosest to their predicted time wins. Awards were presented 1st through 10th with no age group or gendercategories. The beauty of this type of run is that speed doesn’t matter - it’show good you are at knowing your body’s ability to perform.

St. Thomas

How accurate are you at predicting howlong it will take you to run a 5K? Some people that would never qualify for a metal actually have a chanceto win a coveted metal in this type of race! Everyone has a chance to win! How fun is that?

Day 2 in Tortola was our “Challenge the Mountain” run. Which leading up to it didn’t sound toobad (20-25% grade for 947 ft). Iknow it didn’t sound flat – however, I quickly realized I had no idea what a20% grade for 947 feet meant. Once at the top, we were rewarded with the mostbreathtaking view. A view, we willnot forget! Some people ran allthe way to the top without stopping (aka The King and Queen of the Mountain),some people walked all the way to the top, some people chose not to go at all.

I was inspired by the participants,their effort to make it to the top, and the sense of accomplishment thatfollowed. It is definitely a rare opportunity to appreciate a terrain that wedon’t have access to in Illinois. Some people mastered this climb in a mere fewminutes (somewhere short of 10 I think), some of us maintained a steady stroll,while others rested frequently and arrived within an hour. I admired those well over 50 and 60years young that could command a running presence on such terrain!

Kudos and Isomeday hope to display such vibrance for life! Our Runner’s Give Back programyielded an SUV filled with school supplies for the local children and some verygrateful representatives from the school to accept the donations. We learned in Tortola children aregiven school supplies such as pens and pencils as rewards since those items arenot plentiful and carry incredible value on an island such as Tortola. Once again our hearts are filled withgratitude, our eyes with tears, and our lives with appreciation.

Keep an eye out for Part II of our series in “A DifferentWay to Try Running!” coming on Thursday.

The Positive Power of Exercise

2012-01-26T17:31:00.001-05:00

Dr. Cain; Masters, 2011

We welcome guest blogger Dr. Janet Cain (3^rd:World Masters Championship Marathon 2011, age group; USATF 2009 NationalMarathon Champion, age group; Winner, Rome Marathon, 1985) as our guest blogger.

Dr. Cain is a clinical psychologist on the board of Running Psychologists. Shecurrently serves as the Against the Wind 5K Virtual Race Director and is on TheDick Beardsley Foundation board.

As a member of American Psychological Association Division 47, Sport and Exercise Psychology, I can cite numerous reasons to getout and move. However, instead of general reasons, I thought I'd offer a single case study:

As a clinicalpsychologist, I often deal with chronic pain patients. Sometimes a patient's pain leads to depression and even self-destructive behavior.

At 10 p.m., one weekend, I got an emergency call from such a patient. He had been denied a medicalprocedure by workman's comp insurance. He was depressed. Despondent. He felt life was just not worth living.

We talked for a while and I recommended that he go out for a walk with his dog. He agreed.

An hour later, he called again. His whole outlook was changed. His problems hadn't magically gone away, but he no longer considered them overwhelming or worth ending his life over.

Since then, hewalks twice a day and reports feeling so much better. A training goalsuch as a 5k walk can give structure, meaning and a sense of efficacy todepressed individuals. Exercise certainly has improved at least one patient's life. In fact, it may have saved it.

What is Fitness?

2012-01-19T14:29:00.000-05:00

My preferred method of staying “in shape” is a combination ofrunning and CrossFit. CrossFit is an interesting sport. At first, I thought it’s not for me, I can’t do it,it’s just for elite athletes in far better shape then I am. However, I gave it a try, as I wasbored with my daily gym regiment of aerobic and strength training classes alongwith treadmills and ellipticals. Icaught the fever (“drank the cool-aid” as we say in CrossFit) and have neverlooked back.

The underlying methodology makes sense to me! Most people don’t care why they do whatthey do – they just want results. Being logical, I am always trying to understand the “whys” behindthings. I believe if I know thereason I’m doing something, I’m more inclined to stick with it! So, I set sailto understand why CrossFit was taking the world by fire.

The aim of CrossFit is to forge abroad, general, and inclusive fitness. They built a program that prepares participants not only for theunknown, but the unknowable. In a nutshell, their specialty is notspecializing. Life isunpredictable, so, you get a little bit of every thing. You get good at everything, whichprepares you for a broad array of whatever life drops at your doorstep.

Photo by ana_c_golpe.

It aligns with the material I’ve read,learned, and researched about fitness. Your body adjusts to doing the same thing everyday and becomes veryefficient. That efficiency leadsto diminishing return, less evident results, and minimal benefits for the sameamount of effort. So, mixing it up and doing different things allows you neverto get to that dreaded plateau. Asan added benefit, I’m encouraged out of my comfort zone on a regularbasis. I love my comfort zone andfrankly, would stay there forever if I weren’t forced to move beyond it attimes.

CrossFit is an evidence-based fitnessprogram. It’s easy to see and measure your results as you progress with yourWODs (workout of the day). In the30 months I’ve been dedicated to CrossFit I’ve seen tremendous gains in mylevel of general physical skills: cardiovascular/ respiratory endurance,stamina, strength, flexibility, power, speed, coordination, agility, balanceand accuracy.

I decidedshortly after starting CrossFit that I didn’t want to end up in a nursing home;I wanted a high quality of life to the very end, and I wanted to have “moveslike Jagger” when I was 90 years young. The emphasis on functional movements (movements found ineveryday life), high-intensity (relative to physical and psychologicalindividual tolerances), and constantly varied activities aligned perfectly withmy intention of being young for a very long time.

I’ve learned to embrace and welcomethe soreness after a WOD, it means I’m making progress and gettingstronger. I wear it as a badge ofhonor! But, when all is said anddone the thing that really get’s me out of bed, motivates me to go, and makesme smile is the CrossFit community. Here is how I’ve heard it best said: “We are not better than anyone whodoesn’t CrossFit. We are not better than those who we beat in our own gymsday-to-day. We are a community of people who encourage each other to live ahealthier, better life, and to do things today we could not do yesterday. Let’sshow that to those outside the community.” Need I say more?

Main Point – Constantly varied, functional movements, performed athigh-intensity should be at the foundation of any fitness program as they areradically more effective at eliciting nearly any desired fitness result.

Highlight – Embrace the opportunity to try something new, out ofyour comfort zone, and so different from your normal routine your friendswonder, “What in the world got into her/him?”

Take Away – “You are where you are, andas with any journey, where you are is simply where you are. It's your startingplace.” So, stop waiting for theperfect time and begin moving toward your goal. Keep the vision of where you want to be in mind and startmoving in the general direction of your perfect picture.

Homework – Find something that takes you out of your comfort zoneand “Just Do It” then “Do It” again! It might be a new class at the gym, it might be going to the gym, itmight be signing up for a 5K, it may just be looking in the mirror and saying “Ilove you” to the face looking back at you.” Find it – do it!

Sports Psychologist Loren Fogelman: How to Improve the Desire to Win

2012-01-13T06:30:00.000-05:00

Welcome back, ATW5K Sponsor Loren Fogelman, M.Ed, EFT-Adv. Loren is the creator of Expert Sports Performance System™. She's also a psychotherapist, and a Peak Performance Consultant, Speaker and Trainer. Loren has been featured as a sports psychologist in the L.A. Times. She works with a select group of elite athletes looking to raise the bar on their inner game.

Let’s face it, beginning something new is one of the toughest things to do. The routine is not established yet and you have to deal with the learning curve, figuring out what works and what does not work.

A common New Year resolution is to begin an exercise routine preparing for a race. Usually when someone starts their new training program, it is because of some external, or extrinsic, motivating factors i.e. can’t get into your skinny jeans anymore, just got on the scale after the holidays, have a new love relationship and you want to look your best or preparing for a physical challenge i.e. your first marathon.

These are excellent reasons to get started, but they will not keep you going for the long run.

To really stick with your new training program internal, or intrinsic, motivators are necessary. These are your particular reasons which keep you going even when it is uncomfortable, inconvenient or you stop seeing immediate results. The trick is to have your personal reasons aligned with your values and your goals.

If your external reason for training goes away, i.e. you broke up with your new sweetie, then you will eventually slow down, or completely stop, training. Your new training routine didn’t have enough motivation to “stick it out” for the long run, no matter what.

What motivates YOU to run?

Some personal motivators include:

Your body feels better and you have more energy.
You are proud of the effort you are putting in and seeing results.
You are committed to being active.

Finding a routine you enjoy, meeting other like-minded people and realizing you have more energy now than you have felt in years. These are the internal motivators. They will transition your reason for continuing your training and start molding it into a new habit, eventually you will develop a pattern. Creating the self image of being fit, knowing the value from quality of life you receive from exercising regularly and the secondary benefits you have gained i.e. less stress, more energy and looking younger will transition your new training program into a lifestyle choice.

Challenge: What’s the reason you decided to participate in Against the Wind 5K? Do you know your reasons for joining the event? Write them down.

Next, determine if you have a combination of external and internal reasons. Now here is the real clue to how deeply committed you are to your training: if all of your external motivators were to go away today would you still remain deeply committed to continuing your training? If yes, then congrats on having those personal reasons. If not, see if you have some personal reasons to do this for yourself. In the long run it makes a meaningful a difference.

******

Loren Fogelman is author of The Winning Point and the founder of Expert Sports Performance.com, a company devoted to teaching athletes around the globe how to consistently achieve peak performance levels, maintain focus during competitions and create the confidence to reach their BIG goals.

Receive the mindset secrets to reaching your goal and begin building more confidence for winning results during competitions. Loren invites you to claim your FREE Start-up Kit "Top 7 Mistakes Even the Best Athletes Make" available at: =>http://expertsportsperformance.com.

Stressed Out? Didn't Run? Don't Panic!

2012-01-01T22:11:00.000-05:00

Welcome back, guest blogger Hollie Butler. Follow her hilarious escapades in healthy living at www.grassdirtcorn.com. Hollie will be making regular contributions to our blog as she documents her progress in training for her first 5K as part of her new fitness plan.

I wish I had progress to report, but this the lazy reality: I spent most of Christmas break fighting stress and avoiding exercise of any sort. I ran exactly twice, which I fully admit is pitiful by nearly any standard. By way of explanation, I want to talk about something that I didn't mention in my last post.

I have panic disorder, which is a type of anxiety disorder characterized by panic attacks.

Panic attacks are, in a nutshell, a collection of terrifying physical and mental sensations that can hit a person in a series of intense waves, often suddenly and without warning, but also often triggered by certain things. I've been waffling about whether to bring this up in the guest blog, but the fact is, this information is already in my regular blog, and it has a large and important impact on my exercise and fitness program. If I didn't talk about it, you'd be only be getting half the story.

The attacks that affect me began after the birth of my son in 2002, a birth that was so harrowing I was diagnosed with PTSD afterward, or post-traumatic stress disorder. A few months later I moved from periods of intense anxiety to having full-blown panic attacks, although it would take a few months (and many trips to the ER for heart-related issues) for us to really understand what they were.

It's nearly ten years later, and I'm still coping with them. I tend to do much better during spring and summer, when we have a lot of light (yes, even in Seattle!), but much poorer in the fall and winter. My doctor has no explanation for this save perhaps for plummeting vitamin D levels, which is why I supplement now, and that does seem to help a bit.

How does this affect running? I haven't exercised regularly in years in large part because exercise tends to bring on attacks. When my heart gets pumping, it often starts exhibiting an erratic beat, which easily triggers an attack (I've done a stress test and been checked out by a cardiologist). Even when the actual running seems to go well, when I stop exercising my heart rate will stay high, and that will trigger an attack.

In books about anxiety they will often state that a panic attack "lasts approximately 5-15 minutes." Mine regularly last 90 minutes, and sometimes longer. It's a huge distraction from life, and even after one is over I still have to cope with the after-effects, namely exhaustion and a low-level nervousness that might have a second wave. It's kind of like the opposite of an after-glow.

All this is to accomplish two things: one, to reach out to those of you with anxiety disorders. You aren't alone. It's a quiet sort of illness, isn't it? It's surprisingly easy to hide, and often very private, and yet terrible to cope with - and so many of us do it alone. And second, to help readers understand why I did so little these past two weeks in the way of running. Christmas was so stressful; the idea of risking an attack by getting on the treadmill felt like a truly unreasonable thing to ask of myself (and of my family, who have to fill in for me while I'm recovering from one).

But look! What do we have here? JANUARY. That's right. January is here! A full, new month is just around the corner, and with it comes several months without a major holiday. In other words: it's time to boogie. Or run. Heck, maybe boogie while I run.

Here's hoping everyone had a happy holiday, however you celebrate the lovely season, and a very happy new year! A new leaf is about to turn over. I'll catch you on the flip side!

I'm Not Really a Runner...

2011-12-21T06:30:00.013-05:00

Welcome back, guest blogger, Donna Johnson (@DonnaJRenovate). Donna is the founder and owner of Renovate Your Lifestyle (www.renovateyourlifestyle.com). She is a combination life coach, accountability partner, and mentor for those interested in creating a healthy happy lifestyle. She is an AFAA Certified Personal Trainer, Level 1 CrossFit Trainer, Community Education Instructor, and she provides consulting services for establishing Small Business Employee Wellness Programs.

At least that’s what I tell people.

For the first 38 years of my life, I enjoyed the good life! I never thought about exercise, eating right, or living a healthy lifestyle – that was left to people, in my opinion, on some sort of self-imposed torture regimen.

Then, on August 7, 2001 I decided to take the first step of a journey that I had no idea would last a lifetime. I became a non-smoker (leaving behind a two pack a day habit)!

Over the next 3 years I joined the ranks of the obese, sedentary, uninformed, and unhealthy population (although, I was a non-smoker). And, of course, I enjoyed the traditional diet of refined, processed, absolutely delicious so-called "food" designed to do nothing but make me crave more of the same junk!

That was then...

I found myself addicted to sugar, 70 pounds overweight, and completely dumbfounded on how I got to this dead end. I was oblivious to how difficult and heartbreaking the struggle of the coming years would be as I attempted to recover from the damage done from living "the good life" for the first 4 decades on this planet.

So, fast-forward a number of years and here I am, a product of a continuous learning process on how to think and live an active, healthy, and fit lifestyle.

It's been a journey of 1,000 miles that started with just one step. Putting one foot in front of the other, sometimes going backwards, reaching for every resource I could find, relying on support systems that sometimes failed me, exploring endless methodologies, experiencing success and failure, and teaching myself how to think, live, eat, and prosper using techniques that align with maintaining a healthy lifestyle.

I'll never forget, or regret, where I started; it makes me who I am today! The road is not easy and it never ends.

I started exercise by walking, running seemed for the athletic, the fit, and the younger crowd.

Eventually, at 43 years of age I decided to try “jogging” Everything I read said there was no better way to torched calories. My definition of running never quite measured up to the definition used by the mainstream. I waddled in the back of the races, always near the end, endlessly being passed by people 20, 30, and sometimes 40 years my senior. They always waved and spoke words of encouragement and I was always motivated by their obvious determination. WOW! That there are some good genes – wish I had good genes.

This is now!

Even after 5 years of running, I’m still in the back, slow & steady, and still apologizing for my unimpressive results. After a race you will hear me say: “I’m slow. I’m always being passed by people. My goodness, they must have started running early in life. I’m sure I was last in my age group. I’m so grateful to have just finished," and "Yeah, but I walked part of the race.” I’m always justifying my inferior performance.

Having justified the poor performance, the one thing I’ve come to realize: I’m out there doing it and I enjoy running races! Nothing is more encouraging than spectators cheering for you and calling your name. People love shouting words of inspiration to those of us in the back. Besides, all the fun people are in the back of the race line-up; the friendly ones that will talk to you, share anecdotes, and look for reassurance, ironically from me, they can run a race successfully!

The people you meet, the inspiring and motivating stories, the sheer determination and pure enjoyment of those “back-enders” always pump me up. I LOVE seeing the joy of people accomplishing something they never thought they could. And, the confidence of those that are secure in being a “back-ender.” I’ve met people that didn’t start running until they were in their 60s, caner survivors, ex-nuns, amputees, and 70 year olds that met backpacking in New Zealand (which by the way have all finished ahead of me).

This amazing journey of “not being a real runner” has lead me all over the U.S. and Caribbean. I’ve run a snail’s pace in 2 marathons, countless half marathons, 15Ks, 10Ks, and a bunch of 5Ks. Always near dead last and always smiling because I’m amazed every time I cross a finish line. They’ve never closed a course on me and I make a point to enjoy every minute of the race no matter what. I’m well aware the ability to run is a gift that should never be taken for granted – even if you aren’t a real runner.

Do I wish I were faster? Sometimes. Do I wish I could win a metal? Sometimes. Do I want to train really hard to get better? Sometimes. Most of the time, I’m just happy to be there and enjoy the scenery.

You should give the Against The Wind 5K Virtual Race a try and encourage a friend to do it with you. I promise you, you won’t be disappointed. So what if you walk the whole 5K? You will feel just as proud!

Will you commit to it? At least commit to considering it? It’s a “win-win!” A great cause and a great way to start your running career!

7 Awesome $25-or-Under Gifts for Every Runner on Your List

2011-12-15T13:06:00.000-05:00

It's the holiday season. Secret Santas abound! Thoughts of gift-giving are in the air. It's the time of year when one can feel a bit... stressed.

Well, throw your cares away like a pair of worn-out shoes. Here are 7 great gift ideas every runner would love. All at prices that won't have you feeling Grinchy.

1.) BodyGlide. The ultimate "advanced balms" that minimize chafing and skin irritation. BodyGlide has a whole stable of product options in various sizes. For less than $25, you can help protect your favorite runner's skin. It's a small price to pay for comfort.

2.) Running Music Mix. Download a single song for under $1 or a whole mix album tailored to the Beats Per Minute most useful to your athlete in training. (Unsure about the right number of BPM? Consult their BPM Primer for help.) There! You've done your part to help keep a runner motivated and inspired. Doesn't that feel good?

3.) Entry in the Against the Wind 5K Virtual Race. Show your favorite runners that you support their training efforts. Sign them up for the Against the Wind 5K Virtual Race and on March 31, 2012, they can run their personally-tailored 5K anywhere in the world. Make it a to-me / from-me gift and sign yourself up to run, too! All entry fees are tax-deductible and go to support The Dick Beardsley Foundation, dedicated to assisting those suffering from chemical dependency. Don't want to race? That's fine! Become a Race Fan instead, and cheer your running friends from the sidelines.

photo by Clarita.

4.) Buy a Running Book! Gift the gift of knowledge with words written by the pros. You can Need some great reading suggestions? Check out the amazing books we'll be giving out as prizes for the Against the Wind 5K Virtual Race. Each one of them is crammed full of hard-won words of wisdom - for pennies a sentence.

5.) Running Apps. From RunKeeper to iMapMyRun, there are a multitude of cool apps out there to help your running fiend excel. Some measure mileage and do location tracking via GPS. Some encourage social networking and running with online friends. Some monitor calorie usage and offer tailored coaching advice. To get started, check out this list of 10 Essential iPhone Apps for Runners. Many are free, and even the ones requiring payment won't break the piggybank.

6.) Energize! If you're running friend is serious (and what runner isn't), it's a good bet that he or she ingests pre-packaged "runner's fuel." They're like MRE's for athletes. So load them up with several packages of GU, gels, or other energizers. Not sure what they'll like? Try a sampler: enough energy to power a small sun -- or your favorite runner -- for at least a day.

7.) Become a Running Partner. If you're short of funds, give the gift of time. Get out there and run with your favorite runner. You'll be giving a gift that benefits you as much as the recipient. Who knows? You might discover that the wonderful world of running has a new citizen: YOU!

What's YOUR favorite running gift that won't break the bank? Tell us and tell the world!

From Couch to ATW5K: Pt. 1 - Hello Hollie!

2011-12-09T06:36:00.003-05:00

We welcome Hollie Butler, our newest guest blogger. Follow her hilarious escapades in healthy living at www.grassdirtcorn.com. Today, Hollie begins a series of regular contributions to our blog as she documents her progress in training for her first 5K as part of her new fitness plan. Hello, Hollie!

Fish: Come Walk With Me!

I reside in the beautiful and ridiculously wet city of Seattle with my family, where the fish walk freely on land because they can’t tell the difference. It’s a great place to live, and I hear from friends that it’s a great place to run.

I’ve been a stay-at-home Mom for years to my two children, but I’m currently transitioning back into my field of massage therapy, aiming to work part time with oncology patients. As you might imagine, a healthy level of fitness is important as a massage practitioner, but I am woefully out of shape at the moment.

You might think I’m one of those people who say they’re out of shape but really aren’t. Those people drive me nuts. I’ll hear them behind me in line getting coffee, “I went hiking with Ted the other day, but I was so out of shape! I was only able to do 9 miles!” Sometimes I want to turn around and say, “How many miles do you think you could do if I kicked you in the shins?”

With enough incentive, anyone can run a mile...
Photo by Jeff Williams.

I’m one of those people who is actually out of shape. I can’t walk a city block without wondering if I’m about to lose a lung. I really want this to change, and what better time to start an exercise program than right before the New Year? In just a few weeks it will be me and a few thousand other clueless newbies out on the street, huffing and puffing away toward our resolution of finally being able to run a mile without being chased.

I wish I could say I’m just out of shape, but I’m also overweight, and I’m sure that plays a big role in my level of fitness. If we go by the BMI charts, I'm about fifty pounds overweight for my height.

Sentiments for the BMI metric range from “It's a healthy way to gauge where your are,” to, "It's utterly bogus and worse than useless." My position is somewhere in the middle. I’m not sure I’d feel comfortable fifty pounds lighter, but I’d be happy with thirty or forty, and I hear running is a very effective way to drop excess pounds.

Several friends have reported great success with the Couch to 5k program, and I’m looking forward to giving it a go. I have a treadmill at home where I will probably spend most of my time, since I hate being cold - and as a native Pacific Northwesterner I deem anything below 39 degrees to be an affront to humanity. But I look forward to running outside for the Against the Wind event in March, even if I have to hoof it through the rain. If I can actually make it five kilometers, I’ll be so happy I won’t even notice.

Take the ATW5K Team Challenge!

2011-12-07T05:08:00.045-05:00

YOU KNOW AT LEAST TWENTY PEOPLE…

And you want them all to be on your ATW5K TEAM!

On March 31, 2012, the Dick Beardsley Foundation will rock the running world by holding a global 5K virtual race that offers exciting opportunities for you and your friends to help create a better world.

Photo by grietgriet.

The Dick Beardsley Foundation challenges you to become a Team Captain and sign up at least twenty people to be your ATW5K team (and thus earning you a FREE entry). The geographical team with the most participants will garner the ultimate prize of having Dick Beardsley himself come to your location for either a fun run or exclusive speaking engagement on a mutually agreed upon date.

[In the event of a tie, the team that signs up the highest number first will win. (Sorry, this prize is only eligible to teams located within the continental U.S)]

This is in addition to all the other great prizes we have for individual times.

Your team can be made up of any common interest. (or NOT!) Are you already a member of a running team? Are you a member of a school organization (football, lacrosse, soccer, chess, debate?) a member of a church group? A book club? An orchestra? Then you have a head start already!

So how does this work? Pretty simple actually. Send an email to info@atw5k.com with the name of your team. When twenty people have signed up using the name of that team, you will receive a code for your free entry.

Seriously, it is that simple:

1. Choose a name for the team.

2. Email info@atw5k.com and let us know your team name and geographic (city and state) location.

3. Send your friends an email telling them what you're doing and inviting them to sign up at www.ATW5K.com.

4. Call and remind them, bake them cookies, offer to mow their lawn, but encourage them to sign up on YOUR team!

Remember, this is a virtual race. While we encourage groups to set up a physical course and enjoy running the race together, you DO NOT have to all run the race at the same time or even in the same place. The only requirement is the people in your group MUST sign up using the team name you have chosen; the rest is up to you and your friends.

(By the way, if you do want to set up a physical run, contact us at info@atw5k.com and we will try and assist you in getting some local prizes at your race.)

The Dick Beardsley Foundation educates people about the benefits of a healthy, active, chemically-free lifestyle. Our event is raising money to support not only this mission, but to also create an extraordinary feature film about the life of Dick Beardsley and his triumph over chemical dependency to inspire others to do the same.

For more information, please visit www.atw5K.com We invite you to follow this blog and follow us on Twitter (@ATW5K).

Thanks in advance for your support. We so appreciate it and look forward to signing up your team.

Healthy Lifestyle: There Is No Right or Wrong Way -- Only Your Way!

2011-11-28T06:48:00.004-05:00

Generate insight through reflection

Journal your insight

Agree on what’s critical

Design a roadmap that details your definition of success

Build awareness around habits, tendencies, and thoughts that might be limiting the ability to reach goals

Build awareness of how choices and beliefs influence your life

Rewrite lifestyle habits, work toward paradigm shifts, and modify behavioral patterns

Learn key indicators of behavior and how to monitor & self-correct

Design focused action plans, test the plans, and monitor progress toward goals

Learn to listen to your body and understand the correlation between fitness, nutrition, performance, and overall well-being

Learn how to care for and honor your body

Decide for yourself “How Much Am I Worth?”

See the “same old things” differently and fully experience life the way it was meant to be! What a difference you can make in your world – one decision at a time!

Aaaaand the Winner Is:

2011-11-21T13:30:00.000-05:00

Thanks to everyone who entered the "Against the Wind 5K Virtual Race" Poster Contest.

We know you have many things you could be doing with your talents and time, so we here at ATW5K are gratified that people made an effort to focus on our project.

~drum roll, please~

We're pleased to announce that the winner, with a lovely, clean, energetic poster, is:

Elizabeth Farmer (@_happygolucky_)

Yay! ~confetti flinging and Kermit arm flailing ensues~

Elizabeth is a graphic designer who, rumor has it, designed a special logo just for people who "run for cupcakes."

"I pride myself on being a positive individual," says Elizabeth, "and I believe there is always room for improvement – professionally and personally. In addition to design, I am an aspiring developer, a writer, and runner. I am also happily addicted to music, cupcakes, and sports."

Elizabeth wins a $100 Amazon.com gift certificate and bragging rights for her winning design, which is unveiled below.

Thanks to Elizabeth, and to all who entered!

Athletes Creating a New Response to Pain

2011-11-17T05:42:00.000-05:00

We again welcome sports psychologist Loren Fogelman, M.Ed, EFT-Adv, as guest blogger. Loren is the founder of Expert Sports Performance.com, a company devoted to teaching elite athletes how to consistently achieve peak performance levels, maintain focus during competitions and create the confidence to reach their BIG goals.

During courses and coaching programs, Loren teaches her students how to eliminate distractions while increasing focus and confidence. Doubt, worry and anxiety drain energy. Loren helps athletes redirect their energy toward peak performance. She firmly believes that you need to have fun along the way.

“Success is how you bounce on the bottom.”

--General George Patton

Let’s face it, endurance events are painful. When athletes are caught off guard, their performance falters. The solution is to get beyond the pain and to maintain focus in the present with the goal in mind.

On race day Samantha knew she had done everything possible to prepare for the marathon, a 100-mile bike race. It was a confidence booster. She relished the rush of adrenaline coursing through her body in anticipation of the start.

About halfway into the race during a steep uphill climb Samantha hit her wall of pain. With years of running under her belt she is familiar with the pain. Samantha admits to having inconsistent success working to get beyond the wall. On this particular ride she suffered from the pain, unable to regain focus.

Thoughts about deserving, capabilities and doubt begin to surface. Her inner critic distracted her focus. As she became keenly aware of the discomfort, her pain increased. For a fleeting moment she considered falling with a fake injury to withdraw from the race. Anything to stop the discomfort. Samantha, however, always continues forward determined to break through the pain.

Only three options were available to Samantha once she slammed into her wall of pain. She could retreat, change her pace and drop back, or move forward pushing beyond the pain. The overbearing pain led to her dropping back. Runners she would normally have beaten began passing her.

Her inconsistent response to pain was unacceptable. It was interfering with her goals. She knew there had to be a better way. Like most endurance athletes, Samantha was persistent, curious about how to push her limits, face her fears, and learn from her mistakes. She possessed a daring spirit.

Samantha’s initial reaction to pain automatically triggered specific thoughts. She developed this response over time. It didn’t just happen overnight.

Samantha’s goal was to create a new response to the pain. Instead of suffering through it, she was ready to meet it head on. Once she determined her typical response, the next step was to detach from those thoughts, taking away their power.

The easiest approach was to use the Emotional Freedom Techniques (EFT). EFT, like acupuncture, works on the energy system within the body. The goal for Samantha was to easily maintain high performance instead of getting into a struggle. EFT helped Samantha to emotionally detach from the negativity in her story about pain. Once that was done she could develop a new response.

Every wall has a way through...

Samantha successfully used EFT to detach, changing her perception about pain. Next Samantha explored strategies she could easily use to remain focused. First off, her wall of pain was not an impassible brick wall anymore. Now she saw it as a paper thin wall which she could easily ride through.

Samantha came up with a game plan for the moments when she does hit her pain threshold. She identified when it would be likely to occur, created new positive thoughts to maintain focus, and identified several incremental goals to challenge herself along the course. Creating a strategy changed her perspective from reactive to active. Samantha’s new response is to run through the paper wall and to focus on her performance.

To shorten the learning curve, Samantha began visualizing using her new response when the pain hit. First she would acknowledge the physiological response to pushing her body’s limit, and then challenge herself to achieve shorter goals along the course. Choosing a new response was liberating.

Becoming absorbed with thoughts about suffering is energy draining. Yes, the body sensations are very, very real. It is important to recognize that hitting a pain threshold does not have to be a cue for your inner critic to take charge. Minimize the critical thoughts telling you why you don’t deserve to race or what a poor decision you made thinking you could compete. Fear and doubt tense your body which affects performance. Instead of allowing the negativity to take control, recognize it is possible to break through this mindset.

Activity: Athletes know they are going to face pain. It is part of the challenge. Recognize the pain, take inventory. Determine whether it is from an injury or physical exertion. Acute pain from an injury is reason to withdraw from the event. The pain of exertion is real, but not a cause to stop. Learn to breakthrough the pain using mental strategies combined with effective training techniques.

Elite athletes develop motivating strategies to push past the pain threshold. Some even thrive on the pain. Your mindset determines how you manage and respond to pain. Experience teaches you what to expect. The goal is to choose a new positive response.

An abundance of strategies exist for getting past your wall of pain. Acknowledging the pain without feeding into it is necessary as you strive to improve your performance. The pain, however, does not lessen. Work on improving your ability to work through it, making it less of a distraction.

When are you most likely to hit your wall of pain? Consider your thoughts when this occurs. Now list new thoughts you would rather have. Keep them simple to one or two word phrases. Next decide how you would like to challenge yourself along the course, choosing to maintain focus on performance instead of pain. When those tough moments hit having smaller mile markers along the course helps to provide incremental accomplishments along the way.

Loren invites you to claim your FREE Start-up Kit "Top 7 Mistakes Even the Best Athletes Make" available at: => http://expertsportsperformance.com

When Gifted Athletes Fall From Grace

2011-11-03T06:30:00.006-04:00

We welcome back sports psychologist and ATW5K sponsor Loren Fogelman, M.Ed, EFT-Adv. Loren is the founder of Expert Sports Performance.com, a company devoted to teaching elite athletes how to consistently achieve peak performance levels, maintain focus during competitions and create the confidence to reach their BIG goals.

During courses and coaching programs, Loren teaches her students how to eliminate the distractions, while increasing focus and confidence. Doubt, worry and anxiety are energy drains. Loren helps athletes redirect their energy toward peak performance. She is a firm believer that you need to have fun along the way.

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all” -- Dale Carnegie

When athletes get bad press it makes for good news. By the time an athlete’s problems get the attention of the press, damage has already been done. The athlete, and the team, becomes positioned to take a defensive stance. This is similar to looking at the tip of the iceberg. You are only seeing 10% of the problem not realizing the other 90% is under the surface.

Consider the numerous times you pick up the newspaper and there is a headline about an aspiring athlete putting their sports career at risk. Sabotage. Typically these athletes have had many chances to turn things around. An opportunity was hand delivered based upon their raw athletic talent. Unfortunately, staying the course becomes treacherous when full commitment to the vision is lacking.

Photo by Susie Holder via MorgueFile.com

A discrepancy surfaces when the demands of competitive sports clash with an elite athlete’s perceived reality. Athletes in this specific situation have a missing link. It is like grabbing the brass ring, but not being able to hold onto it. The opportunity slips through the fingers of troubled athletes. With the correct fortitude, however, these athletes are able to move forward, learn from the past and turn things around. Although the brass ring slipped through their fingers once it does not mean all is lost.

Cognitive dissonance is a concern for challenged athletes. Their reality clashed with the coaches' expectations, causing tension. Eventually the tension had to be relieved somehow. When players are under a lot of pressure they revert back to old behaviors, both on and off the field.

Often, one or more of the following circumstances contributes to an athlete's fall:

Incongruency between their goals and personal beliefs or values. When beliefs or values contradict a goal it leads to sabotage. Sometimes those things are under the surface, hidden from the individual leading to a vicious cycle of repeated gains and then losses.
Control issues get in the way. Most likely the athlete did not believe they needed to change anything. The assistance and resources were available to them. Their ego, however, prevented them to take advantage of the support. Performance success and personal growth are intertwined. They go hand in hand.
Unwilling to take personal responsibility. The stance they adopted growing up did not apply to their current reality. At some point it becomes necessary to stop pointing fingers and throwing blame around. Although their career had progressed their thinking remained stagnant, justifying their point of view.

Gifted athletes seeking a big goal possess a vision of where they want to be. Unfortunately, there are talented athletes unable to bridge the gap. Likewise, other athletes in similar situations are committed to doing whatever it takes to bridge the gap because they are so deeply connected to their dreams. The difference is between being only interested versus being committed.

Rising to professional status demands change. There is no room for drugs, anger issues or theft among elite athletes. The fallen talented athletes facing these issues, however, are unable to adapt to the changing demands as they climbed up the ladder of success.

Trying to play at that level without changing who you are for what you need to become is a dangerous combination. It is like a business growing too fast without the infrastructure in place, eventually it implodes and collapses.

Change occurs when the pain of remaining the same becomes greater than the perceived pain of initiating changing. As you stretch your physical capabilities, moving up in rankings, your identity has to adapt as well.

Change is necessary to sustain success. The process of being stretched beyond your comfort zone, and continuing to take steps toward your vision, are necessary components for success. Resisting change is resisting success.

Success is multi-layered. For most people it requires a rude awakening, losing something precious, to become motivated. It is not easy to look in the mirror and see the truth. A deep desire to never experience a similar situation again is the ideal motivator for change. If they reach that point (not everyone does) those athletes are deeply committed to their vision and not only do what is convenient but what is necessary to succeed. They know how to do it on the court and field. That driving force is transferable. It’s possible with a strong, genuine, authentic commitment.

Activity: What do you need to change as you move up in rankings? Most athletes wait until they have made the move to the next level to make those changes. Consider what you could begin doing differently now in order to speed up the process. Explore your commitment levels, self care and confidence. Choose one or two action steps you could begin now as if you were already at the next level.

Loren invites you to claim your FREE Start-up Kit "Top 7 Mistakes Even the Best Athletes Make" available at: => http://expertsportsperformance.com

Here We Go Again! In Praise of Small Changes for Success

2011-10-30T19:31:00.000-04:00

Does the thought of living a healthy lifestyle overwhelm you?
What is a healthy lifestyle? How do you get there?
Does all the media attention add to the confusion of what’s “right” & “wrong, “good” & “bad?”
You know what you need to do – you just can’t get motivated to do it?
Are you starting on Monday? Or, have you stopped & started a 1,000 times?
Are you too busy, tired, or old to exercise, eat right, or think about making a change?
Why bother? It won’t make a difference anyway! The damage is already done.
Is it too hard or complicated to figure it all out?
Or, will we begin when this or that happens?
Been there, done that, didn’t change a thing!
Too much work! I’ll never figure it out!
It’s no fun to “be good!”

You can do it! There is a light at the end of the tunnel and the light is glorious, the success is sweet, and you were meant to experience Life the way it is supposed to be; full of happiness, joy, peace, and empowerment. Success is right around the corner and don’t underestimate the power of small changes.
As we begin to explore the wellness journey to creating healthy happy lifestyles there is a couple of things that are on the “Must Have” list.

1.    A Writing Journal
2.    Open Mind
3.    Genuine Desire to Grow

Bloom where you are planted.
Explore the possibilities.

A writing journal is a great place to record motivational ideas, reflections, random thoughts that inspire, and reminders of things we know but sometimes forget. It serves as a quick reference guide to focus our attention, shift our mindset to optimism, and create a sanctuary for our thoughts.

An open mind is critical to expanding your thought process and becoming comfortable with ideas outside of your natural comfort zone. Knowledge is power! Be willing to question your beliefs, embrace new truths, and establish new ways of thinking. A mind open to possibilities has endless potential.

Mind expansion enables new ways of doing things to become a possibility, opening to change allows you to see the “same old things” differently, and creating a healthy, happy lifestyle let’s you experience life the way it was meant to be.

Main Point – It is not about a diet & exercise program; it’s a new way of thinking and living that helps you establish positive behavior patterns that enforce healthy lifestyle choices.

Highlight – Creating a healthy happy lifestyle will challenge the way you have traditionally thought about things

Take Away – Prepare to step outside of your comfort zone to a great, new, wonderful world waiting just for you!

Homework – Get a writing journal!

We are honored to have Donna as an Against the Wind 5K Virtual Race sponsor. Visit our Prizes & Donors page to find out what some lucky runner will win!

Look Who's Talking!

2011-10-26T05:51:00.000-04:00

If you could pick the brains of some of the top runners in the country and ask for advice on whether running a 5K is right for you, here's what you'd hear:

Jack Fultz, 1976 Boston Marathon "Run for the Hoses" Winner: "You have an opportunity to participate in this by going out and running your own 5K -- the virtual 5K -- anywhere in the country! I can't believe Dickie Beardsley is still running. If he's doing it, you can do it!"

Andriette Wickstrom, USATF 2010 Marathon Age Group Champion: "I can run that race and be part of this bigger thing."

Lorraine Moller, Olympic Bronze Medalist / Winner, 1984 Boston Marathon: "Anybody reasonably healthy can run a 5K."

Bart Yasso, Ironman, Biathlon & Marathon Champion: "Sounds like a great idea!"

We at the Against the Wind 5K Virtual Race are indebted to these and other amazing runners who have shown us their support. We'd love to have you join us!

So go ahead! Sign up today!

In the words of former New England Patriots Cheerleader Susan Hurley, of CharityTeams.org: "I think I can do that!"

How to Summit Life's Everyday Mountains: The Runner's Version

2011-10-24T05:59:00.003-04:00

Today's distinguished guest blogger is Carrie Barrett (@FOMOCoach), a USAT Level 1 Certified Coach and freelance writer based in Austin, Texas. Her articles have appeared on Livestrong.com, Runner Triathlete News, Inside Texas Running, and the recent triathlon anthology, “The Meaning of Tri.” Barrett is also a member of Erin Baker’s National Triathlon Team and co-host of "The Health and Fitness Hour" Radio Program at www.kdrplive.org. For more information on her coaching, speaking and writing, visit www.fomotraining.com.

In 2010, I was forwarded a blog post from writer and entrepreneur, Scott Dinsmore of Live Your Legend, entitled “How To Summit Life's Everyday Mountains.” I revisited this post recently when I was preparing some athletes for an upcoming race. Once again, I was struck by the power and simplicity of his advice and observations. He applied it specifically to mountain climbing, but it is also timely and applicable to marathons.

Both professional athletes and age groupers alike count finishing a marathon as one of their biggest goals and summits in life. No one will say that it's an easy journey and they, no doubt, followed these nuggets of wisdom along the way.

Here is my advice on triathlon success based on Dinsmore's tips in “How to Summit Life's Everyday Mountains.”

Pack light. This is a tough one when traveling to race a marathon or triathlon. You need to think about nutrition, hydration, clothing, shoes, race numbers, etc. However, instead of packing a heavy mental load of nervousness and tension about your race, think light-hearted positive thoughts. These reinforcements will, no doubt, lighten your load on race day and lead to optimum performance.

Take one step at a time. Take it one step at a time and one mile at a time. During longer endurance events, looking too far ahead can be daunting and downright overwhelming. Count your cadence. Anticipate the next water stop. Repeat your favorite mantra. Vow to thank 5 volunteers with every mile. Each step is one closer to the finish line.

Run with friends... not scissors.

Don't go at it alone. Training partners, team camaraderie, family support, coaches, and friendships gained through multisport enrich this highly individual and sometimes selfish lifestyle. Most of us would not have started running if not for the encouragement (or coaxing) of friends and loved ones. Real life is experienced over miles on the roads. Trust is earned and friendships are forged over early morning runs. There is no doubt of the power and safety in numbers in helping you reach your personal race goals.

Listen to the experts. Oh, how I wish I would've heeded this advice during my 2003 marathon that landed me in the med tent with three bags of saline to restore the electrolytes and fluids I had lost. Against all training and better judgement, I decided to run with a pace group that was well out of my league. Contrary to coach's advice, I also disregarded my nutrition and hydration plan. At mile six, I was feeling Boston bound. By mile 18, I was seeing double and hospital bound, all because I didn't listen to the experts. I was, instead, coerced by my own ego to go faster, go harder, disregard everything I had learned in training...all with disastrous results, of course.

As a certified USATriathlon Coach (and obviously much wiser now), nothing is more frustrating than realizing an athlete is not following a training or race plan. And yet, as a competitive athlete, I also understand the “go big or go home” mentality that takes over on race day. Usually, it results in a disappointing “go home.” The experts, be it coaches, race directors, guides or medical staff, are most concerned with your overall health and safety. They, too, are motivated to help you achieve your goal, but with dignity, integrity, safety, and fun. Listen to and heed guidance of the experts. That's what they are paid to do.

Slow down. Enjoy the journey. Period. It sounds trite and cliché, but slowing down physically and emotionally allows you to breathe and enjoy the moment. In a race, slowing down can also save your day if you've gone out too fast and overestimated your body's reserves. One of the best pieces of advice I heard before a race was, “If there's ever a time you feel like you're going too fast, YOU ARE. Slow down.” This advice has not only helped me on numerous race courses, it's helped me in my day to day life as well. It seems as if we're all moving way too fast. Slow down and take in the scenery every now and then.

Look back and take in the view. Appreciate where you've come from in your own journey. I coach some beginner athletes and am reminded of my own journey when I hear questions like, “What's a salt tablet,” or “Why is it good to negative split?” For every person I talk with about the virtues of zone training, hill repeats and functional strength, there are thousands of people who simply want the confidence to start, regardless of experience or equipment. Those are the people who breathe life into this sport and renew my passion and energy for teaching. As coach and athlete, it's also fun to reminisce about races and days gone by. We've all had our own race faux pas that remind us of our humble beginnings. Enjoy the view from today's summit and appreciate how far you've climbed to get to this point.

Save some energy for the trip down. For endurance athletes racing long distance courses, there is no better advice. Conserve your physical and mental energy for the end. Start slow, allocate your resources accordingly, and take breaks when necessary. The end of the race is so much harder than the beginning, especially if you've burned all of your mental and physical fuel in the first half. There will, no doubt, be distractions along the way in the form of bathroom breaks, untied shoes, and other mishaps that you can't control. The goal is to realize these distractions are inevitable and temporary. Spend as little energy as possible dealing with them and keep moving.

Getting to the top is optional. Getting down is mandatory. Unfortunately, your body and your current fitness levels won't last forever. Appreciate where you are at now and embrace your success. It's also equally important to honor your body and know when to call it a day and give it a rest either during training or during a race. Not finishing a race is not the end of the world. Taking a few days off from training when you are fatigued does not ruin your schedule. Rationally, we know these things to be true, but I understand how difficult it is to grant yourself the permission to stop before potential permanent damage may occur.

Failure is part of the process. Growth comes in knowing that you simply aren't going to reach every goal. Sometimes weather is out of your control. Sometimes your body stops working properly. Sometimes your mind stops working properly. Knowing that failure is inevitable makes the successes even sweeter.

As Dinsmore said in his piece,

"There will always be another mountain. You are not meant to conquer them all. Past summits are simply preparing you for the next. With the right strategy, you’ll put the top within reach. When your summit arrives, you will be ready."

Best of luck to all athletes who are racing this Fall and Winter. Enjoy your summit.

Safe Exercise for Boomers: Correcting Imblance for Lifelong Vitality

2011-10-19T06:39:00.006-04:00

We welcome guest blogger Dr. John L. Lombardozzi. Dr. Lombardozzi is an expert in functional health and inventor of The Chi Rope, a patented exercise device to help improve balance and energy and correct uneven gait associated with pain, stress and fatigue.

A lifelong athlete and inventor, Dr. Lombardozzi studied yoga, Pilates and martial arts while building custom motorcycles. Following a back injury, he became a chiropractic physician specializing in kinesiology and biomechanical movement. Dr. Lombardozzi earned a degree from Life Chiropractic College and has practiced chiropractic medicine for 14 years. For more information, visit ChiRope.com.

As the Boomer generation ages, they want to maintain a high level of activity and quality of life. But they are often challenged to find safe exercises that will build fitness without tearing up their bodies.

In examining dozens of patients, I've found many suffering the effects of stress, including improper exercise, traumatic injury, sprains, strains or simply degradation due to the aging process. This can lead to improper gait, a condition that makes exercise and even simple movements inefficient and increases risks for further injury.

When the human body is healthy, there is a systematic rhythm to a person’s gait. The opposing arm swings naturally forward when a step is taken by either the right or left foot. This involuntary movement is controlled by an autonomic nervous system with the entire body operating as a unified muscle mass in a tension/relaxation cycle.

Long-term leaning leads to stress...

When normal gait is interrupted by stress, the stress on the autonomic nervous system causes the body to develop involuntary movement patterns during walking. This results in an asynchronous gait, which produces torquing of one side of the body vis-a-vis the opposing side. What was normally an effortless involuntary function become a labor intensive, exhausting effort.

When the body adapts to stress, (general adaptation syndrome), people experience a number of problems. Greatly accelerated wear and tear on the body and poor posture, which results from involuntary compensation for pain, is manifested in unequal muscle length and tensile strength throughout the muscular skeletal system. The abnormal torquing, and the multiple compensations a person substitutes for her/his normal rhythmic gait, adversely affects joints, spinal flexibility and overall health.

Boomers want to continue an active lifestyle, whether its is playing golf or with chasing their grandkids. They are looking for safe, low-impact ways to exercise. Unfortunately, improper gait can make even easy exercises inefficient and tiring. But when we correct gait problems, patients see immediate results.

To help patients correct improper gait, I developed the Chi Rope, a set of exercise handles that combine sound, weight, magnetism and vibration to enhance the body’s homeostasis (balance). The system can be used with or without an interconnected jump rope for walking, jumping rope or in conjunction with a daily regiment of movements. Patients use them while doing Pilates, yoga and running.

Correcting improper gait is a key to helping people maintain vitality as they get older. By restoring balance and proper movement, people can get the most benefit out of whatever exercise they choose and stay active, healthy and happy as they age.

*****

Dr. John's Tips for Safe Exercise

Pilates and Yoga are some of the safer exercises for Boomers. Neither one will correct gait problems, but they both involve controlled movement and resistance that does not tend to tear up the body like weight training or running.

Don't over-train. Many people work out too often and too hard and don't allow their bodies to recover. Before starting a new exercise routine, take your pulse for seven days every morning to determine your resting (baseline) pulse. If, after starting a new exercise routine, you find your morning pulse is five beats above your baseline pulse, take the day off. That's a sign you are overtraining.

Be aware of symptoms of imbalance. Abnormal aches, problems sleeping, mood changes and craving sweets are all signs that may indicate problems with gait and balance. To learn more, visit Dr. Lombardozzi's website at www.ChiRope.com.

Enter the "Against the Wind 5K Virtual Race" Poster Contest!

2011-10-16T18:28:00.003-04:00

11th HOUR UPDATE: 10-31-11

Because we've heard from more than one slightly frazzled graphics guru who heard about the ATW5K Poster Contest late (some as late as today...), and because we're all about being all-inclusive, we've extended the contest to SUNDAY, NOVEMBER 13.

Those who have already entered: Thank You! If you wish to submit additional entries in the extra time allotted, be our guest!

Those who have not already entered: now you have no excuse.

We're impressed with the entries we've received already. Can't wait to see what you come up with!

On Saturday, March 31, 2012, runners worldwide will compete in the Against the Wind 5K Virtual Race to benefit The Dick Beardsley Foundation.

All proceeds from the race will go directly to The Dick Beardsley Foundation, a 501 (c)(3) non-profit organization dedicated to assisting those suffering from chemical dependency. The Foundation is currently developing a feature film called "Against the Wind," the true life story of legendary marathon runner Dick Beardsley. This film will help the foundation accomplish its mission to inspire and educate the public about the benefits of living a healthy, active, chemically-free life.

We need your help to visualize the race poster (you know: the full-color promo piece that sponsors and supporters can display to help spread the word). Send us your vision for the ATW 5K Virtual Race one-sheet! Your work could be exactly what we’re looking for. Read the rules and submit your suggestions today!

One Grand Prize winner will receive a $100 Amazon.com gift card and bragging rights. In addition, one (1) runner-up will each receive Honorable Mention.

How To Enter (For Regular Folks):

Design a poster that knocks our socks off and that visually inspires people to enter the race.

Designs should be suitable for printing on standard 8 ½ x 11 paper and be at 300 dpi.
Use only images that you own the rights to.
Use only images and elements that you have permission to use.
DO NOT USE CELEBRITY PICTURES! (Unless you’re the celebrity. Then it’s ok…)
Include the text “Against the Wind 5K Virtual Race,” “ATW5K.com” AND “March 31, 2012.” Other text is optional.
This poster will be used by individual organizations to promote the race at their location. Therefore every design must include an area that measures at least 3” x 3” for race hosts to fill in start time and race location information.

Either A.) Post your entry online (on your blog, on FaceBook, or elsewhere). Submit the URL of your entry to info@atw5k.com. (Doing so signifies that you’ve read and agreed to the “Terms and Conditions of Entry” below…) Or B.) Send a .pdf of your entry to info@atw5k.com. (Doing so ALSO signifies that you’ve read and agreed to the “Terms of Entry” below…)

Send as many poster suggestions as you wish, but please don’t load up our in-box with the same entry over and over. We’ll get annoyed and delete all of your entries if you do…
Contest closes to entries at 12:01 a.m. PST, November 14, 2011. Have all entries in to us by then. No exceptions.
Tell your friends about the contest, and get them to enter, too!
Check back here on November 21, 2011 to see the list of winners. (We encourage you to follow our blog, though that won’t help your chances of winning. It WILL, however, keep you in the loop about contest results.)

Terms and Conditions of Entry (To Keep the Lawyers Happy):

1. After reading and agreeing to these Terms and Conditions of Entry, send an e-mail with the URL of your one-sheet entry OR send an e-mail with the .pdf of your one-sheet entry to info@atw5K.com.

2. Enter as many separate, original design suggestions as you like. Multiple designs may be submitted in a single e-mail. By submitting an Entry, you are an Entrant.

3. By submitting an Entry, Entrant warrants that such Entry was created solely by Entrant. Entrant further warrants and represents that, to the best of his/her knowledge, that the content of such Entry is completely original in nature and does not infringe upon the rights (including without limitation copyrights, patents, trademarks, publicity rights, privacy rights and other proprietary rights) of any third party.

4. Only one Entry of the same design suggestion from the same Entrant will be considered.

5. In the event that the same design suggestion is received from multiple e-mail addresses, only the first Entry received will be eligible for consideration. All others shall be disqualified.

6. All entries must originate from a valid e-mail address. Winners will be contacted via e-mail.

7. Winners must provide current mailing address for prize delivery.

8. All entries shall become the full and sole property of Vineyard Productions and its subsidiaries. Entrants irrevocably and unconditionally give and transfer ownership of each entry to Vineyard Productions and its subsidiaries together with all rights, titles, and interests associated with each Entry including, without limitation, any right, title and interest the Entrant may have in and to the intellectual property interests associated with each entry.

9. Judges’ decisions shall be deemed final.

10. Regardless of an Entrant’s selection as the Grand Prize or other winner of the “’Against the Wind 5K Virtual Race’ Poster Contest,” Vineyard Productions and its subsidiaries retain the full and complete right to design the race’s one-sheet in its sole discretion. Winning the “’Against the Wind 5K Virtual Race’ Poster Contest” in no way guarantees that entry submitted will be in fact used as the poster for the race.

11. Deadline for entries is 12:01 a.m. PST, November 14, 2011.

12. Winner(s) grant Dick Beardsley, Vineyard Productions, Muse Ink, and subsidiaries the right to reproduce, use, distribute, transmit and otherwise publicly display their name, personal likeness and image for any and all publicity and promotional purposes in any form or manner (including but not limited to online announcements).

13. The winner will be posted on the Against the Wind 5K website and blog (www.atw5K.com and http://atw5k.blogspot.com) by November 21, 2011.

14. Odds of winning depend upon the number of entries received.

15. All federal, state and local taxes are the sole responsibility of the winner.

16. Dick Beardsley, The Dick Beardsley Foundation, Vineyard Productions, Muse Ink, and / or their subsidiaries are not responsible for technical, telephone, hardware or software malfunction, lost, interrupted, incomplete, garbled or delayed electronic communications, including the inaccurate or incorrect capture of online entry information, or any other errors of any kind, however caused, that may occur in the processing of the entries in this contest.

17. By submitting an entry, the Entrant hereby agrees, to the fullest extent permitted by law, to release, discharge, defend and indemnify Dick Beardsley, The Dick Beardsley Foundation, Vineyard Productions, Muse Ink, and / or their subsidiaries from any and all liabilities, losses, damages, settlements, claims, actions, suits, penalties, fines, costs and/or expenses (including without limitation reasonable attorneys’ fees and expert witness fees) resulting from or related to Entrant’s participation in the “’Against the Wind 5K Virtual Race’ Poster Contest!” unless such loss of damage was caused by the sole negligence or willful misconduct of Dick Beardsley, The Dick Beardsley Foundation, Vineyard Productions, Muse Ink, and / or their subsidiaries.

Athletes Faking Injuries is Unacceptable

2011-10-13T01:16:00.005-04:00

We welcome back sports psychologist Loren Fogelman, M.Ed, EFT-Adv, as guest blogger. Loren is the founder of Expert Sports Performance.com, a company devoted to teaching elite athletes how to consistently achieve peak performance levels, maintain focus during competitions and create the confidence to reach their BIG goals.

During courses and coaching programs, Loren teaches her students how to eliminate distractions while increasing focus and confidence. Doubt, worry and anxiety drain energy. Loren helps athletes redirect their energy toward peak performance. She firmly believes that you need to have fun along the way.

Can you tell when an athlete is faking an injury? As they get older, moving up to pros, do they become more sophisticated at bluffing an injury than grade school athletes? Possibly, but not necessarily. Athletes have a larger stage, but often lack the skill set as thespians.

The N.Y. Giants' Deon Grant recently took the spotlight in a game against the St. Louis Rams. The Rams were successfully using the “no-huddle” offense when two Giants flopped to the ground with "cramps." Taking a dive was the Giants' tactic to slow down the offense of the Rams. It was so poorly executed even the commentators were able to see right through their ploy.

Feigning an injury crosses an invisible line between good and poor sportsmanship. What makes a team decide this is an appropriate strategy when they are up against the wall in a weaker position? Athletes flopping on the field are acting like “used car salesmen,” giving their sport a bad name.

Pulling this stunt is on the rise in football. The NFL sent out a recent memo telling players to cut it out. Coaches were instructed not to be a party to this tactic. The NFL took a soft approach to a growing problem. Expecting the guilty players to change their tactics with a reprimand is naïve. The consequences need to be stronger than the benefits for players to quit bluffing.

Do other sports involve this same defense? Yes. Soccer players across the globe are notorious for feigning injury, buying some time for the team. And faking injuries doesn’t just apply to team sports. On a recent chat, a runner asked which injury was easiest to fake because he didn’t want to run a steeplechase with his team.

Feigning injury serves a purpose, buying time to change out players, re-think strategy or get input from the coach. In the long run, taking short cuts is not the best defense. Participating in this tactic is purely a mindset issue. What is the mindset of coaches, teams and athletes bluffing injury to buy time?

Values: The values of the coach impact the actions of a team. When a coach has high standards, the players perform according to those expectations. Sportsmanship and winning are separate values. When winning is dominant, dubious actions are more likely to be rationalized.

Integrity is consistency in character. Actions, values, methods and expectations maintain a certain standard. Coaches and athletes of high integrity focus on attitude and performance as markers of good sportsmanship, being more likely to play within the code of ethics.

Need to Win: An obsession. High tension is created because the need to win is actually a negative mindset, fueled by the egos need for recognition. This perspective actually works against athletes and coaches, because it does not allow room for error.

Facing an Obstacle: This is difficult for coaches and athletes who are rigid and inflexible. The energy is focused on getting out of a problem instead of seeking solutions, creating a negative frame of reference. Self coaching strengthens an athlete’s mental game.

Vantage Point: Athletes and coaches viewing themselves at a disadvantage will have a different response than those playing from a power position.

Going so far as to fake injuries to buy time is a poor defense. As you can guess, when the losing team doesn’t have any more time outs remaining, a player will often become "injured," giving the team time to recollect themselves. This is used to break up the momentum, slowing down the event or disrupt the other team's rhythm.

This approach to break momentum for the opposition is a waste of time, a poor tactic and implies everyone involved is gullible enough to fall for it. It is a desperate response, due to the defense’s inability to rally together as a unified team. Basically, this approach steals from the trainers, coaches, fans, and other athletes.

Instead of employing a bluff, change the approach. Make the other team work hard to earn the win. Continuing to practice fake injuries will tarnish the reputation of football and other sports that cast a blind eye to the practice, costing plenty in the long run. Fans vote with their wallets.

Injuries are not something to be taken lightly. They occur all the time. A referee is not going to determine whether an injury is real or fake at the moment it occurs. He is expected to take injuries seriously, each and every time.

When athletes cry wolf too often, referees might become jaded, leading to a referee not responding quick enough when a real injury does occur.

Interestingly enough, the NFL does not want to take a strong stand on this issue, feeling the cons outweigh the pros by creating a ruling. Instead their approach is to send out a soft warning, soliciting coaches to uphold the spirit of the game. Athletes and teams who bend the rules by feigning injury rationalize their behavior. They’ve already crossed the line, determining the rules don’t apply to them when a win is at stake.

Continuing with this approach forces the hand of the NFL to take a stronger stand, creating a ruling. Historically most rulings are made to tame the athletes who push the edge between acceptable and unacceptable behavior. No one likes a cheater. Although rules apply to all, they are created because of a few who overstepped an implicit boundary to tip the odds in their favor.

Athletes who rely on faking injury as a strategy are shortchanging themselves. Bridge the gap between current performance and peak potential by taking action. What does that mean? Well, weakness affects performance. Building a strong mental game to deal with challenges improves performance.

Activity: Earning wins requires performance, mindset and strategy. Where are your weak spots? Identify where you are lacking commitment. Choose one action you are ready to strengthen. How would that improve your performance? Commit to high performance and watch the results.

Loren invites you to claim your FREE Start-up Kit "Top 7 Mistakes Even the Best Athletes Make" available at: => http://expertsportsperformance.com

What in the World is Globesity?

2011-10-05T06:03:00.001-04:00

Welcome back, guest blogger, Donna Johnson. Donna is the founder and owner of Renovate Your Lifestyle (www.renovateyourlifestyle.com). She is a combination life coach, accountability partner, and mentor for those interested in creating a healthy happy lifestyle. She is an AFAA Certified Personal Trainer, Level 1 CrossFit Trainer, Community Education Instructor, and she provides consulting services for establishing Small Business Employee Wellness Programs.

We all say healthy living, wellness, and fitness is a priority for us. It’s the age-old conundrum; what we say and what we do are two different things. Obesity has reached epidemic proportions, not only in the U.S. but worldwide. The World Health Organization calls it “globesity” and says that weight problems are so common they will soon replace under-nutrition and infectious diseases as the most significant contributors to poor health.

20 years ago, no state had an adult obesity rate greater than 10%.

By 2000, no state had an adult obesity rate of less than 10%. In fact, 23 states had a rate between 20-24%.

Just last year, no state had a rate less than 20%. Thirty-six had a rate equal to or greater than 25%; 12 of these states had an adult obesity rate equal to or greater than 30%.

Childhood obesity is at 17% or 12.5 million children between the ages of 2-19 are obese. Since 1980 that rate has tripled. In addition to the health risks that accompany obesity these children are at greater risk of social and psychological challenges such as developing depression, anxiety, mood disorders, increased suicidal thoughts and attempts.

Obesity comes with a high price tag. $150 billion spent in the U.S. each year on medical costs linked to obesity. On top of this, Americans spend $47 billion annually to lower their weight through gym memberships, exercise equipment, dietary supplements, commercial weight loss programs, and cosmetic surgery.

Obesity is the fastest growing public health challenge this nation has ever faced. If we combined the overweight population with the obese population it tops 66% of the adult population (2 of every 3 adults).

Projections of future health care costs directly attributable to obesity are $344 billion in 2018. In that same year, 47.5% of our population will be obese. This trend places a substantial financial burden on our health care delivery system, the cost of health care, not to mention the actual toll it takes on our physical health and our ability to experience life the way it was meant to be!

Local governments, communities, and most importantly YOU play an important role in reversing this staggering trend. It takes all of us working together to educate, inspire, motivate, and eventually resolve this epidemic. It’s not something that we will resolve overnight – just as we didn’t create it overnight. However, the Power of One (you) can make a difference. It’s time to reverse the trend – will you join me?

Share some ideas of how you have made a difference in your community, schools, day cares? What are your thoughts on a grassroots effort to influence local government to reverse the trends? What can each of us do as individuals to be healthier? What are some of your tips and tricks to raise healthier families?

Older Athletes Refuse to Retire

2011-10-03T05:20:00.018-04:00

During courses and coaching programs, Loren teaches her students how to eliminate the distractions, while increasing focus and confidence. Doubt, worry and anxiety are energy drains. Loren helps athletes redirect their energy toward peak performance. She is a firm believer that you need to have fun along the way.

"The greatest thing in this world is not so much where we are but in what direction we are moving."

-- Oliver Wendell Holmes, Jr.

How old is too old, when athletes are over the hill and ought to begin considering retirement? Each individual is unique. Some athletes keep going, like the Energizer bunny, whereas others retire early in their career.

Testing limits has proven what was once believed to be impossible is actually possible. Reality is an illusion to be tested. Athletes continuously raise the bar with time, speed and other mile markers; age is now also being challenged.

Congratulations to the athletes who are breaking barriers, refusing to view age as an obstacle. Sure, genetics plays a role but it is not the only indicator of continued physical fitness as athletes grow older. Experience and desire are excellent motivators for rising up to a challenge, many times helping to overcome physical limitations.

Diana Nyad’s marathon endurance swim attempt from Cuba to Key West recently is an excellent example of age being a motivator to test the limits. Her 60th birthday spurred the desire to give it one more shot for a world record, propelling her to train for the event.

Look around and you will see athletes, near and far, challenging the acceptable norm of physical abilities. Master athletes, age 35 and older, continue competing. Many competitions have added age categories to accommodate older athletes. In the 2008 Olympics, Dara Torres at 40y/o went to Beijing on the U.S. Swimming Team. She was competing against swimmers half her age.

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My own backyard has an abundance of athletes I view as role models of what is possible as I become older. When I began rowing at age 40 I was one of the younger women in the club. The majority of men and women rowers on the racing team were in their 50’s and 60’s. In fact one of the competitive rowers is in her 80’s.

These women have become great role models for me of what is possible as I continue to age. In fact, rowing has changed my perception of aging. As I get older I move up into new categories. Going from a C to a D age category is something to anticipate.

No longer do I have the stereotypical view of being a granny sitting in my rocking chair on the front porch, napping in the sun. Now I look toward becoming stronger and remaining fit as I age. Age is a concept. If I determine how I ought to act by my chronological age, I would be a different person than who I am today. Why act old when it doesn’t have to be that way?

Do changes need to be made as you get older? Sure, but they are incremental. So, what keeps a master athlete on her toes?

Consistency – Maintaining an exercise training program slows down the aging process. It doesn’t reverse aging, but it slows it down significantly. Stay active for continued good health.

Endurance vs. sprints – Fast twitch muscles deteriorate more quickly than slow twitch. Basically, slow twitch muscles are used more on a daily basis. The slow twitch, or fatigue resistant muscles, mean older athletes are better at endurance vs. sprint performance.

Motivation – Train because it is a choice, not a necessity. Discover the reasons you enjoy being fit and how training benefits your life. Become aware of the correlation between motivation and the pleasure you receive from participation.

Experience – Some things are learned through time, effort and mistakes. The more time devoted to your sport the more experience gained. Active learning combined with education gives older athletes an edge. You learn where your strengths lie.

Older athletes still take risks. More prevention, however, is also taken to avoid injury. The mindset is to train smarter, not harder.

As you age, recognize your choices. Commitment is easier when it is fully aligned with your values. There is a direct correlation between motivation and perceived pleasure. Simply put, if you enjoy what you are doing you are more likely to continue with that activity.

Extraordinary performance is possible regardless of age. Create an alliance between your goals, your motivation and your sport for a winning recipe. Learn the options available to help you improve. Be open to change. Are you willing to make adjustments as necessary for successful goal achievement?

Activity: Goal attainment requires hitting the mark, making adjustments along the way to reach your goal. The process becomes continual and fluid. Determine your goal plus where your willingness for continued learning lies as you strive for mastery.

There is always more to learn. A better way always exists. Masters strive for subtle improvements. Openness to possibilities is the key to goal fulfillment.

Do you continue to compete? Maybe you are like me and began competing later in life. Regardless of the category you are racing in, focus and confidence remain important. Maintaining focus boosts performance.

Loren invites you to claim your FREE Start-up Kit "Top 7 Mistakes Even the Best Athletes Make" available at: => http://expertsportsperformance.com

Life After Sports: Balancing Your Dreams

2011-09-29T06:37:00.003-04:00

We welcome guest columnist Julie Bauke (@juliebauke). Julie is a Career Strategist and President of Congruity Career Consulting. Her business focuses on educating and motivating individuals in building the career of their dreams. She is a dynamic and highly interactive speaker with a passion for educating and inspiring individuals to take charge of their careers.

So, you love to run? Yeah, me too. Okay, not really. I’ll run if I am chasing chocolate, or if a tiny field mouse is chasing me, but otherwise, no. Even though we are unlikely to cross each other’s paths wearing all that cool neon running gear, I know you, and every other committed athlete, regardless of the chosen sport.

Is this you? Disciplined, focused, willing to put up with a lot of pain for gain, able to drag yourself out of bed in the rain and the cold because you said you would, and driven to perform. (If this is not you, feel free to resume your game of Angry Birds.)

Have you ever thought that those qualities are also quite attractive in your career? Reread the qualities in the last paragraph. Know any employer who is not seeking those qualities?

Photo credit: mconnors from morguefile.com

Here’s the deal. You may put on a suit on Monday through Friday, but when you put on those stretchy things and your high tech space shoes, you are the same person with the same qualities. Do you effectively merge the Athlete You and the Professional/ Career You?

Think big about yourself and your life. Consider all parts- the personal, professional, spiritual, community, etc. What are you doing to get in alignment?

I once coached one of the biggest names in professional sports. He had a variety of interests and hobbies, but his inability to align them and keep his priorities in the right order, according to the guys who signed his checks, led to very public troubles. Although that is likely not your story (or the size of your paycheck), there are some lessons to be learned.

Closer to home, I know a guy who is obsessed with running to the point that he has had 10 jobs in 10 years, and darn it, they keep getting in the way of his running.

• Do you have running goals? My guess is that you do.
• Do you have professional/career goals? If you are like most, you don’t.

My experience is that we get really overwhelmed by the “bigness” of the whole career issue. We feel like we have no control, like our employer, the universe, the economy, or some other massive force is driving our career destiny. As a result, some people seek out something that they can set short term, achievable goals in to feel like they have some control. Not saying that is you, but it is not uncommon.

If that might be you, try this:

Assess where you are right now in your career. How happy are you, on a scale of 1-10?

If you are at less than a 7, what are the factors keeping you from hitting that 8-10 “Career Happy” number? Until you know what is not working, you will not know what to change. Is it location/commute, your leader, company culture, the industry, your colleagues, just a mismatch of your skills and interests and the job itself?

Think back five to ten years. Where were you, and what were you doing? What was important to you? Were you happy personally and professionally? What has changed, for better and for worse? Are you where you thought you would be?

Think ahead five to ten years. What might your whole life look like? Although there are many curveballs that will be thrown your way, there are assumptions that can be made. How old will you be? How about your children? If you don’t have any now, might you by then, or will your nest finally be empty? And what will all of that mean for you? Are you on the path you want to be on?

Don’t be afraid to think big, then bigger. Entrepreneurial dreams? What are you doing about it right now besides dreaming? Thinking new job or career change? Don’t be the one who stays in a job you hate for years, having decided it is too hard, or not possible to have what you want.

In short, apply the same thought process to your career than you do in for training for a marathon. Although I haven’t done that whole marathon thing, I am pretty sure that it requires thought, commitment, planning, action, discipline, a long term perspective, and an “I’m not stopping till I get there” mentality. What a coincidence! That’s the same stuff that having a great career requires!

Ooh. Gotta go. I see some chocolate across the room.

Available at www.amazon.com
and www.jobsearchscrewups.com

Julie has been widely quoted in national publications, been featured on numerous radio shows and is currently the Career Contributor on Chicago’s WCIU TV, Cincinnati’s Fox19 TV & Cincinnati’s Business Courier/ US Bank Business Watch TV.

She is the author of “Stop Peeing On Your Shoes: Avoiding the 7 Mistakes that Screw Up your Job Search” and the host of the podcast “Get Career Happy with Julie." She blogs at www.congruitycareer.com/blog.

Julie is a graduate of Purdue University and lives in Cincinnati, Ohio. Follow Julie:

Confessions of a Lazy Runner

2011-09-26T05:31:00.004-04:00

ATW5K welcomes guest blogger Malin Larsson (@tusenordmalin). Malin is a writer and runner, she’s opinionated, prone to sarcasm and tries to find beauty everywhere. She’s a harsh critic, prefer tap water to any other beverage, and thinks horseback riding is dancing. She’s got an issue sticking to one topic and is convinced trying to describe any person, even oneself, is a task bound to fail.

Her own (somewhat dormant) blog can be found at: tusenordmalin.blogspot.com.

Once upon a time, I didn’t run once a week or even once a year. All I did was read, and read, and read. I read on the bus to school, in class, on breaks, while eating. I consumed 120 books one year. For this, I was considered lazy. In my eyes, as a writer, every word I read was research and preparation – an exercise of the mind.

However, reading doesn’t allow much exercise of the body. At seventeen, I reached a weight that made me realise I had to do something. I didn’t know much about exercising and nothing about running apart from the fact it would be sweaty. I didn’t set a goal to run five kilometres from the get go. I just walked: 45 minutes a day, five days a week.

By the end of the summer I was back in school and my gym teacher asked us to jog for 20 minutes. He didn’t care at what speed as long as we didn’t stop. For 20 minutes. I believed he was mad, but I tried. It didn’t kill me and my confidence grew. With the same gym teacher’s support, I borrowed a pulse clock – a simple little thing that would tell me when my pulse got over 150 beats per minute. I went out into the woods.

I got lost. There were trails everywhere so I wasn’t scarily lost, I just ended up on a trail that was a whole lot longer than I thought it would be. 70 minutes later I returned to school, very tired and extremely proud. I hadn’t stopped during this hour and even though I had only jogged some five kilometres, I had kept going.

As it showed, slow is the way you start it when you’re a bookworm with zero confidence. Today I consider a 5 kilometres jog for a short one and they take just over 30 minutes. A few times every year I take a longer track and am out for over an hour, cutting it just around 10 kilometres. A few times, lost in France, I’ve jogged for an hour and a half. I’ve even competed, clocking in at times that spin my mind, with a tempo of 5 minutes per kilometre.

I still can’t believe this is me. I don’t see a runner in the mirror and I don’t feel like one. I’m a bookworm with a big writer’s dream. Strangely, running helps me reach that dream. It has improved my ability to concentrate and it relaxes me when I get caught in a plot hole. Many sudden flashes of inspirations have struck me when I was out jogging or back in the shower.

Running helps me live the life I want to. It keeps me sharp, healthy and most of all, it keeps me happy. I love it because with running, like with writing, you don’t have to be a certain person to be welcome. You don’t have to start big and you don’t have to aim for success. It probably won’t be easy. It won’t be fast. You might even realise it isn’t something for you after all.

But you never know how far you will get until you try.

Run and Be Calm

2011-09-23T05:54:00.003-04:00

Our guest blogger today is 28-year old James Dean, a freelance writer at panicattackshub.com who is "committed to helping those who suffer from any kind of anxiety disorder." If you want to overcome panic attacks or are interested in natural cures for anxiety, visit his website for more info.

Nowadays, there are a lot of unhappy and stressed out people. Everyone is looking for a release or a way to deal with it all. Unfortunately, many individuals have trouble finding such a release. However, there is a simple thing that a person can try out that has worked for thousands of others: running.

Millions of people run each day without even thinking about how it can relieve stress and help them be calm. Of course, any runner could point out these benefits in a heartbeat if asked about them. A lot of runners do it each day because they enjoy doing so. Many would keep going at it until they could not anymore.

Photo by Penywise.

Running can help anyone be more calm, and results can show within a few days. Fortunately, a person does not even need to run on a daily basis to feel the benefits. A jog here and there will suffice for most. Runners should feel calm and relaxed mentally during the run and afterward too. So how does it all happen?

For starters, it takes a lot of concentration and discipline to become a runner. That goes for daily runners and less frequent joggers alike. Having something to focus on can bring a lot of people some much needed peace and quiet. On top of that, a person does not have time to stress out when he or she is out there pounding the pavement or the dirt.

Jogging is a great release because endorphins in the brain are activated during the activity. This can bring a person increased happiness and better concentration. However, it can also calm a person down when it comes to stress and uneasiness. Luckily, these endorphins are active long after a person stops jogging around. That means the benefits can last for hours.

In the long term, the benefits of running only build up. A runner will become more healthy and happy over time. The joys of running can calm even the most stressed individuals. Undoubtedly, jogging can benefit anyone with its short term and long term benefits. Thousands of regular runners know this all too well.

Coupled with other exercise and positive activities, running can improve a person's life greatly. The dedication involved can make a person much more efficient in other daily activities. It is not hard to see all of this in action. In any case, a daily jog can really clear a runner's head. A cloudy mind can lead to plenty of stress, but getting rid of that cloud can really calm a person down.

Anyone can get into running; everyone can benefit from it. Therefore, it is worth a shot for anyone that is stressed out regularly. It can cause a person to become more calm and collected. A person does not even need to run every day to feel its effects. In fact, a person needs only to run a couple times per week, but most individuals will find themselves heading out to the track or the street more often than that.

Creating a Healthy Happy Lifestyle

2011-09-20T09:03:00.001-04:00

Welcome, guest blogger, Donna Johnson. Donna is the founder and owner of Renovate Your Lifestyle (www.renovateyourlifestyle.com). She is a combination life coach, accountability partner, and mentor for those interested in creating a healthy happy lifestyle. She is an AFAA Certified Personal Trainer, Level 1 CrossFit Trainer, Community Education Instructor, and she provides consulting services for establishing Small Business Employee Wellness Programs.

Many of us begin the journey of weight loss only to find ourselves on a path of self-discovery and experimentation. The seemingly straightforward process of losing weight turns into a continuous learning process of defining an active, healthy, and fit lifestyle that works for us.

It’s a journey of 1,000 miles that starts with just one step; weight loss. Putting one foot in front of the other, sometimes going backwards, reaching for every resource available, relying on support systems that sometimes fail, exploring promises for “easy solutions,” and experiencing a little success but mostly disappointment.

On the surface, it seems like it should be simple and intuitive. But, for some of us, it’s not – so what’s the secret?

Weight loss is just a step in the right direction.
Photo by clarita, from MorgueFile.

We need to let go of the idea that it’s just about weight loss and embrace a new belief; that it’s a multidimensional solution.

Learning how to think, live, eat, move, and prosper using techniques that are congruent with maintaining a healthy lifestyle is the secret to success. More importantly, release the idea that the journey is a one and done trip. A healthy mindset and lifestyle is not a destination we eventually arrive at; it’s a process we embrace and engage in everyday because we want to live a healthy lifestyle –not because we should.

Try that perspective on to see how it feels:
doing something you want to do versus should do.

To be victorious, the weight loss method we select must be founded on the education of

how to fuel our body (nutrition),
how to move our body (exercise), and
how to change the way we think about approaching life.

We need to retrain our brains! You can see from this angle, calories in and calories out is only one aspect of creating a healthy happy lifestyle.

Empower yourself with a holistic approach to making informed lifestyle choices that promote healthy habits, positive self-esteem, and overall fitness. It’s your choice and your responsibility to create a foundation that supports an overall sense of well-being and a high-quality life.

Wouldn’t it be fantastic to feel great about your mind, body, and soul each and everyday?

What tips do you have for creating a solid foundation for a healthy lifestyle? How do you balance exercise, attitude, and nutrition? In the Comments, let us know what works best for you. We'd love to hear it!

Tips for Cross Country Running

2011-09-16T00:14:00.002-04:00

We welcome today's guest blogger, Mark Montanana (@MarkMontanana), from Glasgow, Scotland. Mark works in the business healthcare sector and in his spare time likes to keep fit and play sports.

Over the last few years I have become quite adept at cross country running. I initially got into it because my knees do not seem to agree with running in tarmac and now I wish I had gotten into the sport earlier, when I was younger and fitter.

It is a very rewarding sport and an excellent way to keep fit and to enjoy the countryside at the same time. I am blessed to live in the outskirts of Glasgow, Scotland, where there are quite a few excellent cross country running tracks.

If you are interested in getting started, I would advise you to keep in mind the following points:

Footwear: It is important to purchase specialised running shoes as your ordinary sneakers will not be good enough. You need to ensure that the pair is well cushioned or you’ll develop blisters from the impact with the ground.

Know your limits: If you do not exercise regularly, I would advise having a chat with your regular doctor before taking up this strenuous sport. If you are unfit do not give up, just give yourself time and start with shorter and slower runs. You will see that by running regularly you will gradually improve your fitness and stamina.

Cross country running gets you off the road & on a new track.

Warm up: As with any sport, warming up is paramount for avoiding injuries. It is important to stretch before and after your run. Stretching after your run is key to prevent injuries as your muscles are warmed up, which reduces the possibility of pulling them.

Run relaxed: It is important to keep your body fluid and relaxed; this helps to deal better with the fatigue during a run. In order to run relaxed it is important keep your face loose and neck relaxed. Listening to music in your iPod helps as well.

Cross country lets you take to the hills!

Learn how to run hills: One of the peculiarities of cross country running is that you will need to regularly run up and down hills. Whilst running uphill it is important to adopt a steady pace and lean slightly into the hill whereas whilst running down hill you need to be careful not run on your heels and try not to lean too forward.

Keep a training log: This is important to schedule training times and to keep track of your progress.

I hope that you find these tips useful and that you enjoy cross country running as much as I do.

Photos by David Loudon from MorgueFile.

4 Points for Running with Good Form

2011-09-11T23:58:00.002-04:00

Welcome guest blogger & marathon runner Janet Cain, PhD. Dr. Cain wrote an earlier post on "Why Marathon Runners Need 5Ks" for us. Dr. Cain is currently attending the Dick Beardsley Running Camp. Thanks, Janet, for sharing with us some of the content learned at the camp.

Thursday and Friday, September 8 & 9, we had an intensive hands-on seminar and hands-on training with Curt Munson and U.S.Olympian Grant Robison of Good Form Running (@goodformrunning).

Their program stresses posture, mid-foot strike, cadence, and lean.

4 Points of Good Form Running with Grant Robison from Good Form on Vimeo.

To improve our posture, we stood straight, looking straight ahead and reached our arms to the sky then hung them down at our sides with elbows bent to a 90 degree angle.

To improve our mid-foot strike, Curt and Grant cautioned against overstriding. They wanted our feet to hit the ground midfoot first -- not toe-first or heel-first.

The cadence target is 180 steps per minute. The iphone has a metronome built in (or one can be inexpensively purchased) which can be set to 180 beats per minute. [Download a 180 bpm mp3 cadence file.] The 180 cadence promotes short quick strides with midfoot strike.

Finally, leaning from the ankles without bending at the waist was stressed. Forward momentum was then generated by gravity.

The purpose of Good Form Running is to "run easier, faster, and injury free." After practicing their form exercises, I noticed a definite improvement in how I ran. I highly recommend them!

"One More Time!"

2011-09-09T00:01:00.000-04:00

We welcome Kentucky-bred and Dallas-based Brett Duncan as today's guest blogger. Brett Duncan is Vice President of Global Marketing for Mannatech, a company that distributes the most advanced nutritional supplements made from Real Food Technology. He also blogs regularly at MarketingInProgress.com, where you can download his free marketing ebook. Follow Brett on Twitter: @bdunc1.

Let me make one thing very clear right off the top: I’m currently not an avid runner.

So what am I doing writing for a site like ATW5k, you may ask? A site dedicated to motivating runners and sharing tips on how to make it all come together? What could I possibly offer, I’m sure you’re wondering, yes?

The reason is simple: I was a baseball pitcher in college.

You see, not many people know the real life of the baseball pitcher. Especially once you reach the collegiate level. Sure, there’s much glory in about every fifth game when you get to take the hill as your spot in the rotation comes around. But what do you do with all that other time?

You run.

Pitchers run A LOT. And while I had always been a decent distance runner in high school, nothing prepared me for the 3-5 mile jaunts I would run in the Texas heat about three times a week. Offset by days of long-distance sprints and the ever-monotonous “pole” (running along the outfield wall from pole to pole). Or the worst: laps around the asphalt track (yuck!).

I don’t know if we pitchers actually needed that much conditioning, or if the coaches simply didn’t know what else to do with us. Regardless, we ran, and ran, and ran.

My Runner’s Motto

Looking back on those punishing afternoons, I smile at one positive development that came from it all. As I continuously ran laps around the campus, and completed circles around the track, and tapped my toe on yet another foul line, I tried to put things in perspective enough to keep me going.

My motto was this:

“I can do anything one more time.”

This was my version of “eating the elephant one bite at a time.” Running 20 foul poles was never fun and seemed impossible; running one foul pole was always doable. Running 5 laps around the campus was scarier than a Wes Craven movie; running around the campus one more time was within reach.

One bite at at time...

Of course, once I would complete that “one more time” item, there was typically another “one” to do.

But the change in mentality made all the difference. It made me focus on what was at hand, and forget about what was coming. It forced me to simply do. It got me out of thinking how horrible my current circumstances were and made me simply take care of the job at hand.

Interestingly enough, it’s a mentality that peppers the most disciplined parts of my life. When I’m thinking in terms of “I can do anything one more time,” good things happen. When I don’t, it’s a crapshoot.

So I’m passing this little morsel along to you, hoping you, the avid runner, can find a way to flip the switch on your paradigm and divide your efforts into bite-sized pieces.

You can do that next hill one more time.

You can do that next mile one more time.

You can do that early-morning workout one more time.

You can do anything at mile 25.

You can do anything one more time. So stop thinking about it and go do it.

Author photo supplied. All other photos from MorgueFile.com

Serious Running: How to Prepare for a Marathon

2011-09-06T06:04:00.005-04:00

"Few things in life match the thrill of a marathon." ~ New York Marathon founder Fred Lebow

Completing a marathon is a rite of passage for serious runners. The 26.2 miles of course will challenge your mind, body and spirit. Running a marathon is therefore a serious undertaking that involves months of training. Follow this guide to prepare yourself for the challenge.

Start your training by selecting a race. Marathons are usually held in the spring or fall when weather conditions are somewhat less brutal than during the summer or winter months. Most major cities hold a race at least once a year and the growing popularity of the sport means that even small towns often hold their own marathons. Begin your search about seven to eight months before you plan on running to give yourself ample time to train.

Stick to your training schedule.
No matter what!

Next, create a training schedule and stick to it. Your commitment to running a marathon may waver on a hard training day but do not stray from your schedule. Adhering to a set plan will ensure that you are adequately prepared to compete.

For extra motivation, look for a set program, training group or professional coach. Using these resources adds a component of accountability to your training and will ensure that you are preparing properly. Running a marathon is an extreme undertaking and training must be intense. The structure of working with a group or program will help you stay on track.

Start training by slowly increasing your mileage. If you have never run before, don't set yourself up for failure by expecting to be able to run ten miles on your first try. Nothing is worse for training than burnout or getting discouraged by unrealistic expectations. Your goal should be to gradually improve your distance and speed over time.

Cross training can help assure that your race
goes swimmingly.

Your exercises should not simply consist of runs. Include cross training like swimming or biking to improve your level of overall fitness and build lean muscle. These alternative cardio workouts will ensure that your entire body is fit to withstand the rigors of a marathon and will give your running muscles time to recover.

Lastly, remember to push yourself, but not too far. Sustaining an injury while training may prevent you from participating in a marathon, let alone finishing the race. Pace yourself each day and stay committed to your goal. You will see results week-to-week and finishing your marathon race will be one of your most proud achievements.

Today's guest blogger Laura likes to do all things creative and likes to play volleyball. Laura is a writer at Fatwallet.com, home of HP coupons. She writes for the fatwallet blog. Also find ways to save via cash back, coupons, and discounts at fatwallet(dot)com.

6 Essential Travel Tips for the Health-Conscious Traveler

2011-09-02T06:01:00.017-04:00

We welcome guest blogger Kara Taylor. Kara is a health conscious freelance writer who has written many pieces on practices for healthy living.

As you’re well aware, being healthy is a lifestyle choice. Exercising and eating well require that you make good choices a daily habit.

Living well and eating right don’t have to stop when you go on vacation. Professional athletes and those who are committed to fitness don’t let themselves go while traveling. Vacation likely means trips and fun, but make certain that your healthy eating doesn’t disappear.

Pack healthy. Eat healthy. Stay healthy. Photo by seriousfun.

With the right preparation and careful thought, you can stay healthy throughout your trip. Avoid falling out of your good habits. From where you stay to what you bring, there are plenty of ways to stay healthy when traveling. Although it may take a bit of planning, these tips will help you travel and maintain your healthy lifestyle.

1. Pack healthy snacks. Rather than depend on cheap restaurants at the terminal or airline food, make certain to pack your own healthy snacks. Crackers, mixed nuts and granola are perfect. Make certain that whatever you pack to take on the plane requires no refrigeration and meets all TSA guidelines.

What do you mean, my yellow jug
doesn't meet TSA guidelines? Photo by rchall.

2. Take plenty of water. If you are traveling by plane, you will need to purchase water after you pass through a security checkpoint. Regardless of your travel method, make certain to stay hydrated and drink plenty of water. Doing so will keep you healthy as well as curb unhealthy snacking or the urge to purchase a quick fast-food meal.

3. Avoid alcohol as much as possible. Of course, vacation meals you may splurge a bit, but try to keep drinking to a minimum. Avoiding alcohol will help you stay hydrated and prevent you from taking in empty calories found in alcohol beverages.

4. Eat healthy meals once you arrive. Regardless of how familiar you are with the area, there are certain tips and tricks to help you eat healthy meals.

For example, smartphone application and website UrbanSpoon helps you find restaurants in your area. You can sort by price and type of food.

You may also find it possible to make your own meals. Try grocery shopping or better yet, checking out the local farmer’s market. Think ahead and try to find travel amenities that will allow you to cook your own meals. Again, it’s expected that you will indulge, but try to avoid unhealthy appetizers and desserts during your stay. Doing so will cut down on unnecessary sugar and calories.

5. Don’t forget to exercise. Regardless of where you stay, it’s likely that you will have a location to workout. Whether it is a quick jog in the morning or a full workout, make time to stay as close to your fitness routine as possible. A workout location may be a good consideration when planning the trip and your accommodations.

You are getting sleeeeeepy. Remember to rest.
Photo by Phaedra Wilkinson.

6. Rest. Make certain that when you travel on vacation or business, you are getting plenty of rest. Remember, your body needs time to recover, especially during trips where your routine may be off a bit.

Although these may seem like very simple steps, it’s important to consider your vacation as an opportunity to rest and relax—not necessarily one to completely lose yourself. Take time for you, but don’t let it destroy your hard work. And when traveling for business, don't let your trip obliterate your training.

As someone who is concerned about healthy living and nutrition, make certain that you spend some time planning in order to experience a healthy trip. Have fun, be safe but never let yourself fall into bad habits.

What's your favorite way of staying healthy and maintaining your training when traveling? We'd love to hear what works for you!

Why Marathon Runners Need 5Ks

2011-08-30T06:31:00.000-04:00

We welcome guest blogger Janet Cain, PhD, Against the Wind Virtual 5K Race Director!

Janet took third place in the World Masters Championship Marathon 2011 (60-64); she was USATF National Marathon Champ 2009 (55-59); and winner of the Rome Marathon 1985). She is also a clinical psychologist on the board of Running Psychologists. Dr. Cain knows firsthand the importance of 5K running in marathon preparation. We are happy she took the time to share her insights with us.

For marathon runners who are used to running at an easy pace for miles, a 5K is a welcome exercise in speed. There's nothing like speed training to make your marathon pace feel easy.

In practice, your 5K pace forms the basis of your daily pace. Dick Beardsley is my running coach. When he posts my workouts, he states "a 5K pace plus 2 minutes" as a comfortable base pace.

Running long mileage week after week by yourself can be boring. Too many marathon and distance runners get stuck in a mileage-heavy rut. Periodic 5Ks can dig you out of that rut and re-energize your workouts.

5K runs help your distance training in several ways. For instance:

Mixing up the pace puts another tool (i.e. another pace) in your Runner's Toolbox.

Short sprints can help increase your muscles' maximum oxygen carrying capacity.

Knowing you can pick up the pace and maintain it for at least a 5K builds confidence when running longer distances.

A practical way to work 5K runs into your distance training schedule is to include a 5K distance tempo run 2 times monthly. To establish pace, run a mile at close to full speed and add 45 seconds a mile to that pace. After a few sessions you can tell if this pace hits the sweet spot of being difficult but not totally overwhelming.

Larkin Cain waits for a treat after every one of my runs.
It's my motivation to get home.

For example, my 5K pace is 7.30 / mile. When training, I aim to do a 23.30 minute 5k every 2 weeks.

As always when running distances -- whether you are working on shorter, faster runs or not -- make sure to take a mile warm up and cool down, hydrate, and eat a mix of carbs and protein within one hour of finishing.

Have you found other ways to work 5K or shorter distances into your marathon training plans? What benefits (or drawbacks) did you find when focusing on running shorter, faster workouts? I welcome comments or questions.

Escape From Stress: Run!

2011-08-26T05:45:00.000-04:00

This guest article was contributed by Jennifer Bell from Health Training Guide. Jennifer is a freelance writer and mother of 2 based in Los Angeles, CA. Check out her site to learn more about surgical technologist training and other exciting health careers.

Regardless of our place in life, we all live with stress.

From careers, to family obligations, to everyday living, stress can mount up quickly. Unfortunately, many people do not take advantage of the natural stress reducers all around us. Instead, they tend to over eat, indulge in alcohol, and essentially lay around in order to deal with stress.

You say "lay around" like it's a bad thing... Photo by Scott M. Liddell

However, there is an easy, efficient, and effective way to deal with stress: running!

Running, like other physical activities, reduces stress by affecting the natural chemistry in our bodies.

Running works with our brain to produce endorphins, certain chemicals that are proven to reduce stress. When we perform physical exercise, such as running, our bodies tend to reduce stress hormones such as cortisol that enable us to feel better. This is due to the natural reaction to physical strain on the body. We are designed to take on only a limited amount of stress and activity, and when we push past that, our bodies make up the difference by providing chemicals that serve to soothe us.

Another wonderful benefit of running is weight loss. Weight loss affects stress by providing a more positive body image, as well as flushing out harmful toxins that have built up.

The first step is always the hardest...

All too often, people tend to think of themselves as out of shape and over weight. By running, you not only achieve a better sense of well being, but you also develop a healthier body weight, and therefore, a healthier body image. Running can burn more calories than bike riding and walking, and over time, can lead to an overall healthier you! If you want to maintain a healthy body weight, as well as a healthy body image, running on a regular basis can help you to achieve both.

Finally, if you want to condition yourself while increasing your metabolism rate, running is one of the best ways to achieve this. In order to condition your body to handle other physical tasks, running allows you to do so by building up resistance to stress. Furthermore, running helps to reduce stress by building up your metabolism.

Do I look stressed to you? Do I? Come here and tell me to my face.

When you eat, sugars and starches can hang around for a long time, and studies have shown that these processed and refined extras can result in depression, meaning more stress. By running on a regular basis, and helping your metabolism rate, you can reduce stress while maintaining a healthy diet. This means more time spent with family and friends, and less time spent with the embarrassing and shame of having an unhealthy body image.

If you have found yourself overwhelmed by stress, please realize that running a few times a week can greatly increase your health, as well as your self worth.

All photos from www.MorgueFile.com.

The Perfect Post-Exercise Recovery Drink: Chocolate Milk

2011-08-23T05:57:00.004-04:00

Welcome, guest author Maggie Voelker! A self-described "health nut," Maggie has a BS in Kinesiology and Health and loves to share her knowledge and passion for health with others. She works as a content writer for a socks provider, specializing in diabetic socks and providing health information resources for the diabetic community.

Gatorade, Protein Bars, and Muscle Milk oh my! You can’t flip through a fitness magazine without seeing these brand names scattered throughout the pages. Proper post-exercise nutrition is a crucial part of any runner or athlete’s workout routine, but did you know that these products might actually be trumped by something you already have in your fridge at home? Chocolate milk, yes yummy chocolate milk, has been shown to be one of the best (and least expensive) post-workout options available.

What to Look for in a Post-Exercise Drink

Proper nutrition following a workout ensures that the nutrients lost during the exercise bout are replaced and that the body receives the correct calories and macronutrients it needs for repair. A solid post-exercise snack contains plenty of protein and carbohydrates; the general recommendation being a 4:1 carb to protein ratio.

Chocolate milk offers both nutrients as demonstrated in two studies presented at the 2010 American College of Sports Medicine’s conference. William Lunn, Ph.D., collaborated on both research studies and found that the combination of carbohydrates in low-fat chocolate milk appears to be “just right.”

Rebuild: Protein

A vigorous exercise bout is tough on muscles and consuming protein following exercise provides the amino acids necessary to rebuild muscle tissue. It can also increase the absorption of water from the intestines and improve muscle hydration. In Lunn’s first study, ingesting chocolate milk after a run supported skeletal muscle protein synthesis during recovery.

Photo by Daniele Musella, from www.MorgueFile.com

In the two-week study, eight male runners ate a balanced diet and at the end of each week, took a fast paced 45-minute run. Following the run, they drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only beverage, matched for calories with the milk. Muscle biopsy samples taken during recovery periods after each run showed that runners who drank the chocolate milk had heightened markers of muscle protein repair compared to the carbohydrate drink.

Additionally, cow’s milk contains about 80% casein protein content and 20% whey protein content. This is an ideal ratio because the whey protein is fast-acting, leading to immediate tissue repair. The casein protein is digested more slowly and thus provides a steady stream of amino acids over a lengthier period of time.

Reenergize: Carbohydrate

In the second study, muscle glycogen levels in the runners were tested following ingestion of either the fat-free chocolate milk or the carbohydrate beverage. Researchers found that muscle glycogen, which provides your body’s fuel during prolonged exercise, was greater for the chocolate milk drinkers at both 30 minutes and 60 minutes post-exercise.

Chocolate milk: fueling current & future athletes.

Increasing your muscle glycogen stores will lead to better performance in future workouts. When purchasing chocolate milk, be sure to look at the carbohydrate content to be sure you’re maintaining the 4:1 carbohydrate to protein ratio.

Added Bonus: Water and Calcium

Another benefit to drinking low-fat or fat-free chocolate milk following exercise is its high water and calcium content. The water helps replace the fluids lost as sweat, preventing dehydration. Calcium, which isn’t found in some post-workout snacks or plain water, strengthens your bones and joints which take a beating during exercise.

Ready to Milk It?

Chocolate milk is the perfect recovery beverage for a strenuous lifting session or a long cardio session—not an afternoon on the golf course. Be sure to go for low-fat or fat-free milk versions. You can buy pre-made chocolate milk, chocolate mixes to add to your milk, or some people mix fat-free milk with chocolate syrup.

For individuals who are lactose intolerant, there are a variety of other options, including soy milk, but be wary of the calorie content. While there’s no published research on organic vs. regular milk or chocolate mixes, if you prefer to consume organic foods there are plenty of options available in milk or powder forms. No matter what kind you choose, drink up about 15-20 minutes following your workout for optimal results.

Sports Psychologist Loren Fogelman: Do You Know Your Ideal Winning Blueprint?

2011-08-21T06:45:00.000-04:00

We welcome Loren Fogelman, M.Ed, EFT-Adv, as today's guest blogger. Loren is the creator of Expert Sports Performance System™. She's also a psychotherapist, and a Peak Performance Consultant, Speaker and Trainer. Loren has been featured as a sports psychologist in the L.A. Times. She works with a select group of elite athletes looking to raise the bar on their inner game.

Do You Know Your Ideal Winning Blueprint?

Did you know that 95% of all athletes don’t have clearly defined goals? Defined is one of the essential qualities necessary to successfully reach your goal. As an athlete, you know the importance of focus when competing.

Focused, single-minded intention about your goals directly affects your success. Basically, how can you know if you have arrived if you don’t know where you are heading? A well-defined goal is a powerful connection to your vision.

Developing your chief aim, your purpose, sets you up for success.

Goals are not just about time, distance or medals. Those are performance outcomes and actually known to be poor mile markers. Be highly specific about your success. Focus on the primary things you control, namely your attitude and your execution. Setting goals around attitude and execution increases the likelihood of having the outcome goals of time, distance and medals.

What do you see: a roadblock or a way through?

Have you noticed that wherever you place your focus impacts your performance? Negativity drains energy by seeing problems; whereas, positive thoughts raise energy leading to solutions. Consciously, and subconsciously, your mind will constantly be on the alert for information and knowledge to help you achieve your purpose. Your mind is unable to discriminate between positive and negative thoughts. In a nutshell, it will follow the directions it receives.

Consider where you are now. Take the time to develop clearly defined goals for yourself. Create the vision of your achievement. Craft a singular defined purpose as your destination. What achievements do you envision?

If you'd never build without a blueprint, why would you train without one? Photo by Samuel Cheney

Now approach this as if you are building a house. You would never be permitted to build a house without a plan. It would lead to utter chaos. The work would be haphazard without plans, lacking direction. Workers would get in each other’s way; building materials would be scattered about. Everyone would have a different vision of the final house resulting in frustration, plus ineffective use of time, effort and finances.

Why would you approach your performance goals any differently? You need a blueprint for the layout, mapping out all the general details. Your coach is similar to the general contractor, overseeing each step of the way. Then there are the specialists, the coaches, trainers and family to support you in their unique area of expertise.

Napoleon Hill, from The Law of Success, states, “If success depends upon power, and if power is organized effort, and if the first step in the direction of organization is a definite purpose, then one may easily see why such a purpose is essential.”

Developing a clear direction is the obvious advantage to developing your vision. Writing down your goals helps create the blueprint. Connecting with your purpose also has underlying, hidden benefits as well.

· Clarity, focus and direction.

· Increased confidence as you take each step toward your goal

· Ability to move beyond your fears, getting in the way of your success

· Empowerment to choose actions complimenting your vision

· Developing partnerships and alliances to strategize the next step toward your goal

The collaboration developed between your coach, your support team and you create an organized effort. This means you don’t have to do it all yourself. Others work alongside you toward your goal, contributing to the team effort. Each individual plays a key role in working with you toward your vision.

If they do not believe in you, or doubt your vision, then you don’t have the right people on your team. Negativity is cancerous, sabotaging your purpose. Those people are not fully committed to your vision. To fully realize your purpose you must break alliances to all negativity. Working toward your vision when people on your team doubt your ability to achieve success creates a struggle. Your energy and focus needs to be 100% on your goal.

Winning teams in football, baseball and basketball are the ones with the best coordinated efforts of its players. Teamwork is what wins. Take this principle which you know so well and apply it to your personal vision.

Success doesn't occur in a vacuum. Teamwork is key.
Photo by Gracey Stinson

Setting clear boundaries to protect your vision is one of the most difficult, but necessary, things to do. It can be especially difficult when it is family, coaches or teammates. As you move toward your goal, you will find distractions affecting your progress. At those moments I encourage you to make a course correction to re-align toward your purpose.

Rarely does success occur in a vacuum. Positive, motivating people help you overcome any physical limitations. Success is a team effort. Collaborate with the individuals ready to show you the way forward. Carefully consider who you want on your dream team, then begin taking the steps to make it happen.

Become crystal clear about your vision, determine who is on your team, and then act with conviction.

Activity: Identify your personal vision and goal, being as detailed as possible. List some of the exact steps you will take to reach your goal. You will not know all of them now, but this will create the foundation for your plan. It can be readjusted as you progress and new pieces of information are revealed. Finally, identify the action steps you are ready to take now.

And now, I would like to invite you to claim your FREE Start-up Kit "The Top 7 Mistakes Even the Best Athletes Make" available at http://expertsportsperformance.com. Here you'll receive the champion mindset secrets to reaching your goal and begin building more confidence for winning results during competitions.

From Loren Fogelman, (@LorenFogelman) the Sports Performance Consultant, founder of Expert Sports Performance, a company devoted to teaching athletes around the globe how to consistently achieve peak performance levels, maintain focus during competitions and create the confidence to reach their BIG goals.

Featured Runner: Jill Beardsley "I Couldn't Run a Quarter Mile..."

2011-08-17T06:59:00.014-04:00

Jill Beardsley

Welcome, guest blogger Jill Beardsley! Jill is a self-described amateur photographer and amateur dessert-maker. She's office manager of an engineering firm in Austin, Texas. She's also the wife, and business manager, of running legend Dick Beardsley. She volunteers her time to several worthy causes, including the Gold Ribbon Rescue, the Austin Police Department (as Victim Services Crisis Counselor), and the Great Pyrenees Rescue. She is also a board member of The Dick Beardsley Foundation.

Jill shares her runner's journey with us:

I started running in June of 1999, in the heat of the summer in Texas.

Photo by Matthew Bridges.

I, like many others, started running to lose weight. I was anorexic at the time and thought running would be a great way to drop pounds. (Who starts running in 100 degree weather and doesn’t eat or drink???)

I couldn’t run a quarter mile and just kept trying to go a little further each time. I quickly realized I had to eat right if I wanted to run.

Today's run ends here. Tomorrow: the trees! Photo by doctor_bob

My first race was a 10k in October, 1999. I ran my first marathon, the Austin Marathon, in February, 2000.

Since then, I've done several marathons, half-marathons, and triathlons. I've run the Austin Marathon 4 times, with a PR of 4:17 in 2005. My PR for a half-marathon is 1:56. I've run the Pikes Peak Marathon twice, but only completed it once. (The other time, we started doing the ascent and 3 miles from the top, the weather got so bad they turned us back.) Somewhere along the line, I discovered that running is so much more than just a weight-loss program.


If I can, so can you! Come run with me! Photo by Danielle Musella.

I have met a lot of nice people through Austin Runner’s Club and trained with them. I am completely a social runner. Running with my girls is what gets me out the door.

Jill and Dick Beardsley.

Running has brought me much happiness. In fact, I met met my husband, while volunteering at the Austin Marathon. I met Dick in 2004 and when he came back in 2006 I wanted to be around him because he is so happy! in April 2007, Dick proposed at the Boston Marathon finish line three days before the race. That June he moved to Texas and in November of 2007 we got married!

So believe me when I say that I've become a lifelong running fan!

How to Run Two Competitive 5Ks in a Single Day

2011-08-15T05:52:00.011-04:00

We'd love it if every runner in the world -- and every couch potato -- participated in the Against the Wind 5K Virtual Race to benefit The Dick Beardsley Foundation on March 31, 2012.

"What if I am running a different race that day?"

We're glad you asked! Since the Against the Wind 5K is a virtual race, you can do both!

Twice the fun from a single run! Photo by Nestor Romero.

Whether you are running a 10K, a marathon or a 5K, simply mark out a 5K portion of that race and use that time to submit for the virtual 5K. You can even organize your own race with your friends, coordinate with a local fitness store or challenge your running club, your church group or your school.

Remember, we will be awarding prizes to different organizations that have the most people sign up!

"Yeah, but how do you take into account different race courses?"

All races are arbitrary when it comes to race course conditions:

Some people run better in the heat.
Some people run better in the rain.
Some people are faster on down hills.
Others find they run faster with a slight uphill.
You may not be feeling well at one race and feel in top condition at the next.

So, since in a virtual race you compete for random place prizes, set a 5K course that you feel is most advantageous to you! Run your "real race" and shoot for first place. Then embrace randomosity and choose the best 5K time you ran. (If you run a 5K, that's your time. But if you run, say, a 10K or a half-marathon, you've got several 5Ks within that race from which to choose your best time.)

Either way, no matter how you slice it, you'll have competed in two different 5Ks in a single day. Two races: half the effort. Now that's impressive!

Calling all Runners, Coaches, and Former Couch Potatoes

2011-08-11T06:14:00.001-04:00

"Confessions of Former Couch Potatoes" are needed!

We're encouraging runners of all ages and abilities to enter a Virtual Race on March 31, 2012 to benefit The Dick Beardsley Foundation.

In the meantime, we want to fill our blog with useful posts to motivate all levels of runners.

We welcome inspirational, how-to, or humorous posts to encourage runners of all abilities. Have you successfully escaped the clutches of your couch? Are you willing to share your secret - and your story - with others? Let us know.

Photo by Paul Martin @Zinfilms

(Not a great writer? That's OK. We also need pictures of people getting their Running Groove on. We're big on giving photo credit and linking to contributors' blogs or websites. Just sayin'.)

Interested? Great!

We knew we could count on you!

E-mail ami (at) museink (dot) com if you have a running success story or You-Can-Do-It-Tips you'd like to share. Please put "ATW5K Guest Blogger" in the subject line.

Thanks in advance. And keep on running!

What Is a Virtual Race Anyway?

2011-08-10T11:04:00.001-04:00

A virtual race has no dress code. Photo by Emily Roesly.

We're glad you asked!

A virtual race is a sporting event where everyone sets their own course and runs their own race wherever they happen to be on the planet. You sign up online, receive a bib number, run your race on Saturday, March 31, 2012, and submit your time. You will be competing with people from all over the world who run the race on the same day.

Who can participate?

Everybody and anybody! There will be professionals and amateurs, from Boston Marathon legends to people who have never participated in any kind of sporting event. There is no age limit and there are no restrictions on any kind of disabilities. So walk, crawl, jog, sprint, bring your pet, drag your friends off the couch and get out there and enjoy the race.

Why should I run a virtual race?

A virtual race can include your best friends.
Photo by Mary R. Vogt.

Why do you run any race? It is a competition. For this virtual race you can challenge yourself against fellow runners all over the world. The difference here is you do not have to travel, book a hotel room, rent a car, fight the crowds or stand in long porta-potty lines. You can use it as your first formal race, or as a training run for your next marathon. Dick Beardsley, along with numerous celebrity runners will be competing, so you will have the opportunity to compare yourself to some racing legends.

Need another reason to run? How’s this: The money you donate will be used to help the Dick Beardsley Foundation and is tax-deductible.

Furthermore, there will be a virtual swag bag with virtual prizes and discounts at participating local and online retail stores. There will also be race prizes for various place finishers, group participation, and fundraising assistance.

We're still planning and working to make the race run as smoothly as possible. We invite you to join us in this adventure! Sign up today, and get ready to run!
All photos from MorgueFile.