Solvang 100mi bike

Napa half marathon run

Folsom Nature 10k run

Lone Pardee 65mi bike

Sac Parkway half marathon run

Folsom Tri Relay run

Sac Eppys Tri

Folsom 100mi bike

Bakersfield 100mi bike

Folsom 4B half marathon run

(Too) fast running is much more strenuous on the body. If you go too fast too early you will end up with injuries.

Paradoxically the slower you go in the beginning, the faster you will be in the end. Base building is considered to be single most essential part of your running. This means easy running (the pace where you could maintain conversation).

Eventually you will be able to go longer and further if you do your runs at low intensity.

You will avoid overtraining. If you tell yourself at the end of your running workout ‘I could have gone for a bit longer’ then you have been running at the right pace.

HHS is awarding $31 million in Affordable Care Act funds to help communities across the country reduce obesity, increase physical activity and improve nutrition. The funds are part of the Communities Putting Prevention to Work program, or CPPW, a prevention and wellness initiative administered by the Centers for Disease Control and Prevention. The awards will provide communities with resources to increase the availability of healthy foods and beverages; improve access to safe places for physical activity; discourage tobacco use; and encourage smoke-free environments. Of the 11 new awards, 10 are dedicated to obesity-prevention efforts and one to tobacco cessation. -Modern Healthcare

Take it real easy:

Immediately stop running and rest or walk for a bit until you feel better.

Cut back on your training load or stop it until the pain has ceased.

Check with your physician if you keep on experiencing pain or if you are feeling unsure about anything.

Take care of yourself. You only have one body and one life. Running is a great healthy activity, but in your enthusiasm (too much too soon) you can harm yourself. Follow one of my beginner’s training schedules to avoid injuries. Even then, LISTEN TO YOUR BODY !

Learn to listen to your body and you will be your own best coach who can tell you to keep on going or to stop.

An animal study connects learning to cope with mild stress to improved spatial learning and increased hippocampal neurogenesis.

Animal studies have shown increased hippocampal neurogenesis with antidepressant use (Proc Natl Acad Sci U S A 2001; 98:12796), but less is known about the hippocampal effects of coping with naturally occurring stress, which would have implications for nonpharmacological psychiatric treatments. To test the effect of coping with stress on hippocampal neurogenesis and hippocampal-related behaviors, these researchers used an animal model that mimics coping with naturally occurring environmental stress.

Twelve male monkeys were randomized to either living for 18 months with the same male partner (nonstressed control group) or to six 3-month sessions, in which monkeys spent the first 3 weeks in isolation and the last 9 weeks with a new male partner (stressed experimental group). The experimental condition is similar to these monkeys'...

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It is extremely motivating to see your mileage increase and your weight and pulse decrease as your running program progresses !

Just a tip: don’t go off buying a running log. You can easily make up your own training log with pen and paper or in a computer spreadsheet.