Team In Training Is On The Right Path

  The article below is about the effects exercising has on cancer treatment and recovery shows that those that participate in TNT events are on the right track to beating cancer.

  This article also tells the story of two best friends and the inspiration that one friend gave the other that has sparked this new research for cancer treatment/recovery.

"Exercise is Powerful Cancer Medicine"

http://www.theglobeandmail.com/life/health-and-fitness/health/conditions/exercise-is-powerful-cancer-medicine/article4479006/

Post Run Recovery Snacks

Refueling after a run is one of the most important things a runner can do. It’s important to replace what was lost on the run as quickly as possible, so that your body can immediately begin to repair itself. A good rule of thumb is to eat a 4:1 ratio of carbs to protein within 45 minutes of finishing a run. Most research says this ratio consumed shortly after a workout is optimal in speeding-up recovery and getting your tired, broken-down muscles the nourishment they need to rebuild and repair. Guess what meets these requirements? Chocolate!!!!! Woo-hoo!! Well, chocolate milk, actually.

Protein repairs exercise-induced muscle damage, reduces the response from the stress hormone cortisol and even helps speed glycogen replacement, says Jackie Dikos, a registered dietitian and competitive runner who competed in the 2008 U. S. Olympic marathon trials.Low fat chocolate milk is one of the easiest ways to replace essential nutrients, and for many runners, is much easier to consume than actually trying to eat something. If chocolate milk is not your thing, there are other options.

 

There are plenty of pre-packaged sports recovery drinks which contain carbs and protein, but you can also try things such as a bagel with peanut butter, a baked potato with cheese, or the aptly named "Recovery Burrito" which is a whole wheat tortilla filled with peanut butter and drizzled with honey—a yummy way to put back what you’ve taken from your body.

Whatever you choose, just remember to consume something within 30-45 minutes from the end of your run for best results.

Beating the Dog Days of Summer

   With the beginning of August many of us are beginning to hit the sluggish part of summer. The part where the days seem longer and the nights seem hotter, "the dog days". This is the point in the summer where you are just ready for fall to begin. You are ready for your children to go back to school and for a sense of normalcy to resume.

    Because of this your training schedule might become lethargic and droll. To help keep training exciting and worthwhile try changing up your routine a bit, if you normally workout in the morning, try switching to the evening or after dark when it is cooler. Take a different route in the course of your workout, go down a different road or trail. If you workout in a gym, change the music you listen to or the tv show you watch. Doing these things will make your training seem fresh and it will renew your determination to keep going. It will also change up your scenery and workout environment, which will make your workout that much more enjoyable not having to look at the same things you have for the past three months.

     So take the risk in changing your routine and beat the dog days of summer and keep on training. GO TEAM!

You Don't Have To Be An Olympian To Train

   With the Summer 2012 Olympics starting in London many people around the world are in awe of the physical strength, speed, endurance, and a host of other attributes that the contestants exhibit during these games.

    What most people are also thinking is that there is no way they would ever be able to compete in any sort of event that comes close to that of the Olympics. But, you don’t have to be an Olympian to train or compete in events. Every year thousands of Team In Training participants, normal people like you, train to compete in Olympic distance running, swimming, and cycling races.

    Not only do our participants train, much like Olympians do, but they raise massive amounts of money, $1.2 billion since the organizations creation, for The Leukemia & Lymphoma Society. If you are nervous about training and still do not think that you have the ability to compete in this manner, don’t worry you’ll have an entire team of TNT staff, coaches, mentors, teammates, friends and family behind you cheering you on the entire way.

    So what is your excuse now? Get up off the couch, join a team, and do the impossible! Compete in an Olympic distance event and help defeat blood cancers!

Reasons to Train

Many of us have our own personal reason for why we train and participate in Team In Training. But did you know that there are many other reasons to run, bike, walk, swim, etc. other then the usual, it’s a good way to exercise, and things of that nature?

Motivation: Everyone needs a little help getting out the door to run every once in a while. We get tired, busy or just plain lazy. If you have a race penciled in on the schedule it can help you get out there and log those few extra miles that you wouldn’t get in otherwise. Accountability is everything, and signing up for a race can be the motivation you need to get out there and get it done.

A sense of accomplishment: There isn’t anything quite like coming across the finish line of a race. No matter how long it takes or the struggle you went through to get there at the end of a race when you cross that line, it is the best feeling in the world.

Make new friends: Attending a local race can help you to meet some people that you won’t find running around your neighborhood. And with Team In Training you have the opportunity to not only meet fellow participants on race day, but you get to train and build a bond with them months in advance.

Get a new shirt: Most races will offer you a t-shirt when you sign up to participate. A t-shirt is more than just a shirt: it’s a reminder of your accomplishment and might even encourage a friend or two to join you for the next one.

Quench your competitive spirit: Get your friends together and challenge each other to run a race together. This is one way to foster friendly competition and keep each other accountable.

Learn something about yourself: Racing allows you the opportunity accomplish something you once might not have thought possible. You may be faster than you think, or perhaps you will learn to push beyond your comfort zone.

What are some of the reasons you train? Let us know at rackeyj@lls.org

Exercising On Vacation

   Getting away from reality is good for the soul, and getting away from the usual workout routine is good for the body. However, a vacation can be the perfect time to exercise. By freeing yourself from your routine, you open your mind to new ways to move your body, have fun and keep your body fit while you're on vacation.

Cardio:

   If you want to maintain your cardio endurance while having fun, there are a variety of vacation activities that will give you a great workout without feeling like exercise. Some of the best workouts include:

     Walking on the beach: Walking in soft sand is a killer workout and burns more calories than walking on flat ground. Some experts suggest that you can burn twice as many calories walking in soft sand.
     Beach volleyball: You can burn more than 150 calories an hour, depending on how hard you work and it's a great way to meet other people at the beach while having fun.
     Hiking: Anytime you add elevation to your walks, you'll burn more calories.
     Golf: If you want to burn more calories, carry your clubs and walk the course. You'll burn around 200-300 calories per hour.
     Tennis: Like golf, a game of tennis can be as easy or hard as you want it to be. Chasing the ball and hitting it like you're Serena Williams or Roger Federer will give you a great workout, burning up to 400 calories for a 150-lb person.

Lifting Weights:

   Finding fun cardio activities is easy when you're on vacation. Lifting weights, however, presents more of a challenge. You usually don't have much equipment and the thought of going to the hotel fitness room isn't that appealing when you're trying to have fun.

   You don't have to do much, however, to maintain your strength and muscle while you're out of town. A quick workout with body weight exercises, resistance bands or full water bottles will keep you strong and fit until you get back home to your usual routine.

If I Don't Exercise, How Fast Will I Lose Muscle and Endurance?

   If you decide to use your vacation to rest from exercise entirely, you may wonder what happens to your body. How long can you go before you lose fitness? How fast you lose endurance and/or muscle depends mostly on your genetics, but below are some general guidelines: 

•  Aerobic power can decline 5-10% in three weeks.
•  All your gains could be gone after about 2 months of inactivity      
•  The fitter you are, the faster you lose your fitness, which doesn't seem fair, does it? You tend to lose aerobic capacity faster than muscular strength.Muscles are resilient and retain a memory of all those exercises you did.

Let us know your vacation workout routines at rackeyj@lls.org

The Top 10 Rules of Injury Prevention

1. Rest and Recover: Include rest days into your training plan by taking a complete break from training both physically and mentally. Get off your feet, rest your mind, rest your body for the day.

2. Incorporate Recovery Techniques: There are a number of ways to incorporate recovery into your routine. Biofoam rollers and massage sticks help sore, achy or stiff muscles recover from exercise. Watching movies, spending time with family, reading, listening to music or socializing with friends can all be effective relaxation strategies that allow you to disassociate from physical exercise and reduce tension while developing positive mood states of happiness and calmness.

3. Sleep: Essential for physiological growth and repair, routinely physically active individuals are encouraged to aspire for 8 to 9.5 hours of sleep each night.

4. Consume Post-Exercise Fuel: You should eat 15 to 30 minutes after exercise, preferably as soon as possible, when the muscles are most receptive to fuel. Muscle replenishment and tissue repair can be accelerated if you combine carbohydrates and protein together in a ratio of 4 to 1.

5. Warm-up and Cool Down: A proper warmup is a key component to preparing the body for the demands of any training session or competition. Developing a pre-race warmup is unique to each individual. Performing a warmup will elevate heart rate, VO2, and increase blood flow to the connective tissue and local muscles to be trained. This in turn will raise muscle temperature and help decrease joint and muscle stiffness, therefore improving range of motion. Warm-up periods of five to 15 minutes are recommended with the effects lasting up to 45 minutes. After 45 minutes of inactivity, re-warming may be needed. On the other side of the coin, the recovery process and preparation for the next day’s training begins with a proper cooldown. Low-intensity aerobic exercise, such as aquatic-based training, light jogging or cycling, are effective cooldown activities for clearing lactic acid and lessening the severity of muscle soreness.

6. Integrate Strength Training: Strength training is essential for preparing the body for the rigors of training and racing. It facilitates bone health and enhances injury resistance, including factors that contribute to overuse injuries. It can help bridge the metabolic power gap between swimming, biking and running by boosting lactate tolerance, as well as assist with delaying fatigue.

7. Use Proper Equipment: Correct equipment minimizes unwanted stress.

8. Follow the 10% Rule: Increase annual training hours, or training volume, by ten percent or less.

9. Interval Train: Intervals allow your body to adapt to and eventually race at greater speeds.

10. Know That More is Always Better: Recovery allows your body to adapt to training loads. Conditioning should be specific to the event you are training for. Training volume can be defined as the combinations of how often you work out (frequency) and how long you train (duration). Training volume is going to look different for an Ironman triathlete versus a 5K runner.

How do you prevent injuries? Let us know by emailing us at: rackeyj@lls.org

Celebrity Gives Back

  It is truly inspiring when a celebrity decides to give back to the community. It is even more inspiring when they decide to support a cause and then spread the word about it. But that is exactly what one celebrity, Alyssa Milano, has done.

  Yesterday Milano made a donation to one of our local participants a donation after learning about his particular story. After doing this Milano has gone on to "tweet" about this participant’s story in order to spread the word about TNT and this participant in the hopes of raising even more money for the cause.

   We have "retweeted" Milano’s original "tweet" and posted it on facebook in the hopes that her generosity will inspire others to do the same. To view our "retweet" go to the link below and scroll down a little. Until you see the "tweet" from Alyssa Milano.

https://twitter.com/#!/VirginiaTNT

Recommitment Frequently Asked Questions

What is recommitment?

    Recommitment is an opportunity to evaluate your fundraising and training thus far and confirm with TNT your plans to continue with the Team. By doing so you are pledging to LLS that you will continue to be committed to the program and that you will raise your fundraising minimum. Recommitment is a necessary step in continuing your participation with the Team in Training program.

Will I be charged at recommitment?

     No. You are still required to provide your credit card information. This will secure your spot on the team and provide us your commitment to raising the minimum amount required for your particular event. If you have not met your minimum by the Final Funds Date then you will be charged the difference between the fundraising minimum and what is in your Paycor account.

What is the final fundraising deadline?

       The final fundraising deadline is the date (approximately 2 weeks prior to your event date) where we ask that have raised the minimum amount required for your specific event. If you have not raised the minimum amount LLS will ask that you make a personal donation to cover the difference between what you have raised and the fundraising minimum.

Do I have to pay for my race entry?

        No. When you provide your credit card information in your recommitment paperwork you solidify or reserve your entry into the race with TNT.

What if I already bought my own race entry?

         If you already bought your race entry LLS will reimburse you for up to what LLS paid for our race entries. All you will need to do is provide a copy of your receipt and the completed reimbursement paperwork (available after your event is complete) and LLS will take care of the rest. LLS Home Office will issue you a check in the amount of the reimbursement.

Can I bring family members and friends to the Inspiration Dinner and Victory Party?

        Yes. As a TNT participant you receive one complimentary ticket to both the Inspiration Dinner and the Victory Party. You will be able to purchase extra tickets for family members and friends who would like to attend with you. Tickets will not be for sale on event weekend.

Can I have my own hotel room?

       Yes. You will four rooming options for the weekend:

             1) Pair up with a TNT teammate of your choice,

             2) Pair up with a TNT teammate that we choose for you,

             3) Pay for your own hotel reservations, or

             4) Request your own room through TNT.

        If you chose to room with another TNT participant or have TNT assign you a roommate there is no charge. TNT pays for your accommodations.

        If you purchase your own hotel room LLS will reimburse you. You are eligible to receive a reimbursement for up to half of what LLS pays per room for event weekend.

        If you request your own room through TNT you will be charged for half of the room rate for each night we stay in the hotel. For example, if the room is $200 per night, you will be responsible for half that or $100 per night. For all local events TNT will stay 2-nights at our team hotel. Using the same example this would equate to a $200 total charge for the room.

Event Day Approaching?

For most people involved in TNT we all focus on one thing, event day. We mark the date in multiple calendars, let our friends and family know so that they know not to plan anything that day so they can come and support us, and most importantly we train.

In the days just before our event we take a break from the training so that our bodies can rest and prepare for what is to come. This time of preparation should not be focused on the physical, but the mental side of training. Thinking about what drives you, why do you keep going, and most importantly, who are you doing this for? During this time of reflection think about why we train, why we keep pushing even after we’ve given all we have to give. Doing this will bring a sense of peace and determination on event day. If you think about this prior to and while you run, etc. nothing can stop you.

Want to share your pre-event day strategy? Or
Want to share your other thoughts, ideas, and stories? Send us an email at

rackeyj@lls.org

A Little Bit of TNT History

As many of you know, Team In Training (TNT) has been around for about 24years now. And while each of the more then 540,000 participants have their own stories and drive for why they participate in TNT, many of you probably do not know the original story that started the movement.

Georgia Cleland was two years old at the time she was diagnosed with Leukemia. At this time the survival rate was about 50%. When her father first heard the news he began to fundraise for LLS in the hopes of finding better research to help save his daughter and the other children like her that they had met. But no matter how much he raised it never seemed to be enough.

   

So her father and a few of his friends decided to run a marathon raising money for each mile they ran. And thus, Team In Training was born.

    

Today TNT has raised over $1.2 billion for LLS and its missions. Georgia has participated in many ½ marathons including the San Diego and Washington DC Rock ‘n’ Roll half marathons.

What’s Your Story?

For more info on Georgia’s story and TNT history click

http://www.huffingtonpost.com/georgia-cleland/post_3439_b_1567673.html

Staying Cool in the Heat and Humidity

It’s starting to heat up out there! While many runners thrive in the warmer months, running in the heat and humidity can increase your risk for dehydration, heat exhaustion, and heat stroke. By following these common sense rules, you can decrease your chance of having any of these issues.

• Stay Hydrated
-You’ve heard it again and again, but it still bears repeating. Hydration is the key to avoiding heat-related disorders. In training, drink before workouts and make sure you have access to fluids if exercising longer than 30 minutes. During longer workouts, consider supplementing your water with a sports drink in order to replace lost minerals and electrolytes.
• Choose the Right Clothing
• Run Early If Possible
-Morning (before sunrise or right after) is the coolest time of the day to run since the roads have not heated up during the day. If you cannot run in the early mornings, try to avoid running between 10 a.m. and 4 p.m., when the sun is at its most intense.
And, as always, make sure to LISTEN to your body. If you feel like you need to slow down, you probably should!
-Opt for light-colored, loose –fitting clothes and choose synthetic fibers instead of cotton in order to stay as cool as possible.

Top Three Reasons to FALL for TNT!!

With the official kick-off to the Fall Season  coming up this weekend, now is the perfect time to think about doing an event through TNT. Maybe you did one in the past and have been thinking about taking on the challenge again, or you’ve always wanted to try but never actually signed up. Here are some reasons why the time to sign up is NOW!!

1. It’s early in the season, which means MORE time to fundraise and MORE time to train! If you start right now, you’ll be ahead of the game the entire time!
2. The weather is perfect right now for runners of all skills, and you get the unique opportunity to train through all three seasons!
3. Fall is our most popular event season, so you will be surrounded by tons of like-minded individuals, making the whole experience more awesome than you could ever imagine!

So, there you have it, it’s time to sign up for fall events—what are you waiting for? Sign up now and start having fun!

The Beauty of a Lunch Time Run

Ever find yourself in the middle of your workday wishing you could escape? Do you get that 3:00 slump that causes you to go in search of a caffeine source? <or worse, vending machine junk food> There is a way to escape, avoid the slump, and reinvigorate yourself at the same time---RUN! That’s right--there’s no better way to ward off the afternoon doldrums than going for a lunchtime run. Getting out for as little as 15 minutes invigorates both mind and body, and can significantly lower stress and stimulate creativity. Aim to escape the office every other day; do it for three weeks, and you'll have formed a perfectly healthy habit. Here are two ways to make the most of a quick lunchtime workout:

• Hit the stairs-taking 15 minutes to walk up and down several flights of stairs will raise your heart rate and provide a good mini-workout, while also giving you a chance to clear your head and help relieve stress and ward off fatigue.

• Consider a run/walk-A moderate workout with a long cool down won't make you too sweaty to go back to work. Warm up with five to 10 minutes walking. Then alternate 30 seconds running at a very easy pace with 30 seconds walking. Cool down with 10 minutes of walking-mission accomplished!

Eating on the Run

Running on an empty stomach can cause you to run out of energy way before you are done, but many morning runners find it hard to eat at 5AM when they’ve only been up for 20 minutes. Plus, eating immediately prior to a run can cause cramping or other digestive issues. If you’re planning a long run in the morning, here are some ideas for a pre-run snack which shouldn’t make you feel too full, but will give your body some fuel to burn.

It’s best to stick with foods high in carbs, but fairly low in fat and fiber. Some good examples include:

• Half a bagel or English muffin with peanut butter


• Small bowl of cold cereal


• Banana with an energy bar


• Apple slices with peanut butter

If you can, allow yourself at least thirty minutes to let your snack digest before you head out the door. Not only will you feel better, but you’ll have the fuel you need to keep you going.

Shout Out for Shamrock!

This weekend marks the 40^th annual Shamrock Marathon Weekend, and we’d like to take a moment to say THANK YOU to the 100 totally awesome Team In Training participants from VA and DC who will be walking or running in either the half or full marathon. Together, they have raised an amazing $200,000 for The Leukemia and Lymphoma Society! Way to GO!

Thanks also to the coaches, mentors, and other volunteers who have helped them along their journey. We are proud to be part of a team with such dedicated, hard-working people. Together, we can and will accomplish great things!

For all you Shamrock runners and walkers, here’s to a great run and a terrific Shamrock weekend! We’ll see you all out on the course Sunday morning—we’ll be the ones making all the noise!!!!

GO TEAM!!!!!!!!!!!!!

Words to Run By

Sometimes, all you need for motivation are the right words to put you in the mood for running. Here are a few running quotes to inspire, enlighten, or just make you smile.

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." ― John Bingham

"Even if you fall flat on your face, at least you are moving forward." - Sue Luke

"The longer the race, the shorter the champ." –Manciata

"If the hill has its own name, then it's probably a pretty tough hill." - Marty Stern

"I run so my goals in life will continue to get bigger instead of my belly." - Bill Kirby

"There ain't no shame looking at a good runner's back. Now, if the runner sucks, that's something else entirely…" - The Rage, Training Tips "Comeback"

Fighting Cancer is a Family Affair

Lots of families have unique traditions—maybe they have an annual reunion, meet at Disney World every two years, or take cruises together. But how many can say they are helping to save lives?

The Hawke family certainly can—In 2010, Bill Hawke began treatment for Small Lymphocytic Lymphoma. While in treatment, his daughter Kelsey ran the San Francisco Marathon as part of Team In Training, and helped raise money to fund research and support blood cancer patients and their families. Kelsey also encouraged her dad to get involved, and, while still undergoing chemotherapy, he pledged to complete a 100 mile bike ride to help raise money as well.

That in of itself is impressive, but their story does not stop there. In 2011, Bill’s wife also joined in along with another daughter, Ashley, while Bill did yet another 100 mile bike ride. As if that were not enough, the family came together and set a goal of raising $100,000 to fight blood cancer.

Now, in 2012, Bill’s son Kyle, and sister Betty Hogan, are also joining the Team In Training family and making huge strides towards their $100,000 goal. So, hats off to Bill, Connie, Kelsey, Ashley, Kyle and Betty for their tireless efforts. They are truly demonstrating both their love for one another and their commitment to fighting blood cancer -GO TEAM!!!

A Grateful Heart

When it comes to training for any endurance event, whether it’s a marathon, half marathon, triathlon, or any other event, motivation can be the biggest hurdle. When you train for an event through TNT, however, motivation becomes less of an issue. The reason for this is the amazing stories you hear throughout your training, stories which underscore just how hard many cancer patients fight for life, and how grateful you become for something you may have once taken for granted—your health.

Running with a grateful heart not only makes the snow, rain, and cold weather tolerable, it makes you more aware of how lucky you are to be able to get up in the morning and simply run. In addition, it brings about an increased level of appreciation for the simple things in life.

So, if you’ve ever been afraid to attempt something like an endurance event, take a leap of faith and sign up for one today. You may just find that you are capable of far more than you ever dreamed, and for that, you will truly be grateful.

Finding the perfect running socks

Ah, the quest for the perfect running sock! Second only to the search for perfect running shoes, the perfect sock can make or break a run.

Before beginning your search for the ideal running sock, consider the type of weather you will most likely be running in. In the winter, you need socks which can wick away moisture while keeping them dry. In the summer, you definitely need something to keep your feet cool and free of any moisture.

The material is also very important when choosing a sock. The best choices tend to be Coolmax, or any similar fabric which is designed to remove moisture immediately. Cotton is usually the worst choice, as it quickly becomes saturated with sweat. Once wet, the cotton can start to chafe and cause blisters. Another good feature to look for is any socks which are made with "seamless technology". Fewer seams equal fewer chances for blisters. Many socks today are also made with an antimicrobial addition to the fabric to help prevent odor. While not a critical component, it can definitely come in handy.

Many running socks offer cushioning on certain parts of the foot. If you know what your running style is, you can choose socks which fit that style. For example, if you know that you land harder on your heels than anywhere else; look for socks with extra cushioning in that area.

Another option is compression running socks. Originally developed for diabetics as a way to improve circulation, they have become popular with athletes. Many runners swear by the compression socks, as they do provide a good support while allowing for adequate circulation.

Whatever your running style, there is a sock out there for you. Experiment with different styles, but keep in mind it’s never a good idea to try a brand new style on a really long run or a race. Try them out over a shorter distance first to make sure they are providing what you need. Happy running!

TNT Volunteers-Redefining the impossible

Anyone who spends any amount of time working with Team In Training, whether as a participant, mentor, coach, or other volunteer soon recognizes that there is an amazing amount of loyalty among those who give their time to this organization. There are some truly incredible individuals who have been volunteering their time, skills, and knowledge year after year after year. With all the distractions today’s society presents, why do these talented individuals choose to give up part of their valuable free time in order to support TNT?

The simple answer is—because it MATTERS. It matters to both those battling cancer and to those who love them. When you consider that the ultimate goal is to eradicate all blood cancers, it may seem to be an unreachable goal. Thanks to the absolute dedication of those that keep coming back, thousands of lives are impacted every year and that goal becomes just a little more doable.

If you’ve ever wondered whether what you do here at Team In Training really makes a difference, you should realize that through the efforts of people just like you, we are literally redefining what the word "impossible" means.

It makes this quote from US physicist and pioneer rocket engineer Robert Goddard even more relevant:
"It is difficult to say what is impossible, for the dreams of yesterday are the hopes of today, and the realities of tomorrow."

　

Thank you TNT volunteers! Here’s hoping that the realities of tomorrow include a world free from cancer. Go Team!

Top tips for new runners

Running is a great way to get fit and an excellent addition to a healthy lifestyle. For new runners, there are often a lot of questions about how, when, and where you should run. If you’re new to the sport, here are some guidelines which can help get you started.

1. Start slow-The first five minutes of your run should be at a pace where you feel as comfortable as possible. Don’t worry about being fast at first; speed will come later as you get used to running.
2. Find the right running shoes-Having the right shoe is critical for injury prevention. Consider visiting a running store which can do gait analysis. These stores have personnel who are specially trained in evaluating your gait and helping you find the shoes that are right for you.
3. Stay hydrated-You probably already know that drinking water is important. It’s especially important before and after a run, regardless of the distance. If you’re running in the heat, or for more than 30 minutes, consider adding a sports drink as well as water to make sure that your electrolytes are maintained.

Now that you have started, take time to appreciate and enjoy running and celebrate the sense of accomplishment that comes with each step.

Using a Running Mantra

Often, running can be as much of a mental sport as it is a physical one. Doubts about your ability to hit your goal, or distractions along the way can affect your overall performance. For this reason, many runners use what is known as a running mantra to keep them focused.

Mantra is a Sanskrit word which literally translates as "instrument for thinking", and that’s exactly how it is used by runners as well as many other athletes. By repeating choice words whenever you need to focus, you can help keep your mind focused on your goal and tune out everything else.

As for what makes a good mantra, that’s all up to you. Many people use mantras made up of two or three words, repeated over and over. Others recite short rhymes or poems, and some even solve math equations while running. It doesn’t matter what you choose as long as it helps you focus your thoughts.

When you set out on your next run, try using a mantra and see if it helps your performance. You may have to try several different ones until you find what works for you, but you may be surprised at how they help the miles go by!

Superheroes needed; capes not required

What would you think if you came across the following help wanted ad?

Wanted: Superheroes of all ages, sizes and shapes who want to make a profound impact on the lives of others, can find inspiration along a running path, are willing to ask perfect strangers for money, and are able to conquer seemingly impossible challenges all while decked out in the coolest purple shirts you will ever see.

Would you think it was crazy? Or would you think, just for a minute, that people like that exist? Well, they do! Every member of Team In Training, regardless of their role, is a hero. Simply by putting one foot in front of other, TNT members save lives, raise awareness, and create hope for those fighting cancer. As a TNT member, you’ll have the opportunity become part of a dedicated group of people who will help you meet your fitness goals and have fun along the way. You’ll receive professional coaching, group training sessions, and personalized advice all while helping to make the world a better place. If you’ve ever wanted to be a superhero, now is your chance. Come join us, your purple shirt is waiting!