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!