Friday, September 19, 2014

Mighty Meniscus

So, now we live in a new apartment that we really love!  I was really ready to get back on track with my running and life in general.  But, not quite so fast!!!

Yes, just one more hold up.....  my knees -- they are very unhappy!  I have had issues with my left knee for years, but have managed to continue to run, clearly compensating by placing more pressure on the right side of my lower body.  I have made peace with being a lot slower and have been grateful to just be able to keep on running (or jogging, as the case might be).

Well, when packing to move, I had to carry lots of heavy boxes and furniture up and down stairs -- lots of them!  During this process, my right knee finally rebelled!  I went to the orthopedist last Friday, had MRI on Saturday, and by Monday, was told that I have a "significant tear of my medial meniscus."  Oh, and the x-rays on Friday confirmed that my left knee is totally arthritic and in need of a knee replacement at some point.

So, I am disgusted...

 and... quite sad!!!

There will be no running right now, and, of course, the orthopedist informed me that I would be better off swimming or cycling in the future, after a week or two of total rest.  Ughhh - I was born to move!!!  I was born to run!!!  This transition of sorts will not be easy.  I cannot totally give up running but will start cross-training more.  

So, what's next?  I get to start cycling in a few days and will do physical therapy (yes, I will do all the exercises by myself, not with a physical therapist -- I certainly know what I need to do) to see if that can help.  If not, the orthopedist said that arthroscopic surgery would be helpful.

In the mean time, I am getting a cortisone shot in my arthritic knee next Wednesday - yeah! I had one five years ago and it was a big help.  

In the mean time, I just got a new client to coach -- she wants to run 10K's.  I will live vicariously through my running clients for a while.

I miss running.

In some way, shape or form, I will be back! As one of my clients said, "deferred, but not defeated!"

Tuesday, September 16, 2014

Starting Over

I have been an MIA blogger over the past 45 days.  This was in no way purposeful, but rather, circumstantial.  

I was thrown a curve ball and finally struck out!

As you may recall from previous blog posts, strike one was dental surgery, strike two was my adverse reaction to the steroids that were prescribed post dental surgery, and "strike three, you're out" was a phone call from our landlord informing us that she decided to put the house that we had been renting for the past seven years on the market -- we needed to move PRONTO!!!

Do you know how much a family of three can accumulate in seven years?  Ughh, TOO MUCH!!!

Alas, my marathon training plans have become no more than good intentions.  The reality was that in order to be able to relocate within our four week deadline, every spare moment had to be devoted to purging and packing, and of course, finding a new, suitable place to live in the same town that we currently resided.

It quickly became apparent that I needed to defer my 2014 NYC Marathon entry to 2015.  I also knew that I would not be properly trained for the September 27th Zooma Half Marathon in Cape Cod, MA so I have wisely withdrawn from that race.

The good news is that we found a great place to live and that my upper body is now extra strong from lifting tons of heavy boxes.  I have truly missed blogging and am glad to "be back!"

Stay tuned for many more posts in the upcoming days and weeks.  

Wednesday, July 30, 2014

A Great New Fitness App

I was recently asked to review a brand new app, called EveryMove.  The EveryMove App developers are on a mission to get the millions of Americans who are investing in their health "the recognition and real-life rewards that they deserve!"

The EveryMove Mobile App is available for iPhone (itunes app link) and for Android devices (Android app link).  I downloaded the app on my Samsung Galaxy phone and was ready to go! The app is very user-friendly -- the initial set-up, where I entered some personal information, took less than five minutes.  

EveryMove users earn points for hundreds of activities, not just for playing sports and participating in typical fitness exercises.  You can get points for yard work, moving boxes, and so many more every day activities.  I love that you can earn points for an active lifestyle without having to engage in a formal exercise program. The best part is that your EveryMove points translate into discounts on interesting items or donations to a charity.  

Although my original intentions were to test out the EveryMove App for the entire month of July, I had to have emergency oral surgery on July 9th and was unable to do any form of exercise for two weeks; so, I was only able to "test drive" the app from July 24th through July 30th.  Below are some screenshots of my data from the past week -- as you can see in the second screenshot, I got enough points in my first week to receive 30 percent off my purchase from the Zeta Technology Group (FYI... I earned my first 300 points by just "joining the movement).  Prior to reviewing my choices for a reward to earn, I had not even heard about the Zeta Technology Group -- my guess is that many people do not know about this group; therefore, it seems logical that companies could benefit from offering rewards through EveryMove.

My EveryMove Profile Page

My EveryMove Activities -- see points awarded for each activity!

My EveryMove Activity Insights -- each color represents a different classification of activity.

One of the most awesome features of the EveryMove App is its seamless integration feature which allows you to sync your EveryMove App data with hundreds of tracking devices, fitness applications, and even gym equipment.  I have not had an opportunity to sync to the Garmin Connect yet, but certainly plan to do so in the near future.  Below is a screenshot showing some of the very many sync options:

EveryMove App Connects With Many Other Health & Fitness Apps and Activity Trackers

EveryMove believes that we "sweat better together."  So, they have made it easy to join their online community where you can connect with your friends, co-workers, and family to cheer each other on and compete on leaderboards.  So far, I have connected my EveryMove app to Facebook, but have not yet checked out the full online community nor the leaderboards.  I am very self-motivated so I do not personally need this feature; however, I love motivating and encouraging others and plan to use this feature once my personal training clients join the EveryMove Movement

Another great feature of EveryMove are the congratulatory emails that I get every time I am rewarded with a badge or an active day bonus.  I am currently in the process of moving from one home to another in the same town and am getting many bonuses for my three to five hour packing-and moving-boxes-days. Unfortunately, moving is a tremendous hassle and this is certainly not my favorite way to exercise.  I prefer to run, run, run!!!

I strongly recommend the EveryMove App!  Download the app and let's compare notes.  I look forward to your thoughts about this awesome app in the Comments Section below this post.  

So, what are you waiting for???

Join the EveryMove Movement today!!!

Tuesday, July 22, 2014

Balanced Healthy Chicks

A couple of weeks ago, I was asked to become an Ambassador for Balanced Healthy Chicks. After reviewing the Balanced Healthy Chicks website (, I decided to accept the invitation.  Check out the website -- it is so cool!
Balanced Healthy Chicks (BHC) was created by Kristen Breen and Anne Sleeman -- their mission is to build a community of amazing women who share all things fun, food, and fit.  BHC supports and teaches women to live full, joyful and balanced lives.

I know that you will love being a part of Balanced Healthy Chicks!  As an Ambassador, I am able to offer my blog readers a membership discount.  I have been issued a unique code which will allow you to join BHC at a reduced rate.  You will save $5 off the already affordable $29.95 annual membership fee.  What's not to love about that?

Just use code:  judyk2014 when signing up at:

As a BHC member, you will be part of an amazing community where everyone embraces and knows that "one size does not fit all."  Members can participate in monthly fitness challenges or sign on for personal coaching.  You will receive a discount in the BHC store which is filled with awesome BHC clothing and swag! You can participate in a plethora of BHC events and have the opportunity to meet other like-minded women in your geographic location while working on your personal fitness goals. 

So... what are you waiting for?  Come share your experiences and benefit from others! Balanced Healthy Chicks are awesome!

I can answer any questions that you may have about Balanced Healthy Chicks.  Just post your questions in the Comments Section below this post.

Please sign up today -- remember to use code judyk2014 to receive your $5.00 off. Come join the fun... be a Balanced Healthy Chick!

Have fun... Be strong... Be balanced 

Wednesday, July 16, 2014

Ten Reasons Why I Run

Since childhood, running has been the one constant in my life.  When I am unable to run due to injury or illness, the first day that I am able to run again feels like reuniting with an old friend.  So, why do I love running so much?

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  • I feel empowered during my runs and when I have completed my run (especially if it is a long run), I have the confidence to deal with anything and everything.
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  • I face challenges "head on" when I am running.  I am one of those people that was born optimistic.  I ALWAYS see the cup as half full or even three-quarters full.  When I have a specific challenge to deal with, I tend to look at it as a game or competition -- in the spirit of competition, my adrenaline surges to face the specific challenge and "conquer it."
  • I am most creative when running.  My entrepreneurial spirit goes haywire during long runs -- this is so awesome!  I can brainstorm like crazy.  I definitely have my best ideas when running.

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  • Running keeps my anxiety "in check."  If I am feeling anxious about a particular situation, running balances my emotions so that I can sort through the issue.  Running quiets any "internal stirrings."
  • All of my senses are heightened when running, especially the senses of sight and smell.  I love running from point A to point B versus doing an "out and back."  Exploration is one of the most fun parts of running!  I enjoy checking out new scenery.  Put me by the water and I can run pretty much the entire day.
  • Running provides me with a sense of community.  When I run a race, I am surrounded by like-minded people.  Although we are technically competing against one another, there is more a sense of camaraderie than competition.  Runners typically are very supportive of one another.  Personally, after I cross the finish line, I inevitably stay to cheer on every last runner (except in marathons where I might experience hypothermia if I did that) and often run back from the finish line to help bring in the remaining runners, rooting for everyone the entire time!

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  • I love colorful clothing and running shoes!  Running has become a very colorful sport!  Neon colors and wild prints make me happy.  When I am training my clients, I am very purposeful about wearing "happy colors" so that my enthusiasm becomes contagious!

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  • Running can be done pretty much anytime and any place.  Unlike many sports, running can be done solo -- you do not need to arrange a date with a "partner" unless you are afraid to run alone.  Running can be done on a treadmill or outside -- no need to "rent a court."  Running is one of the less expensive sports -- sure, you can choose to purchase many accessories, but what do you really need?  A pair of good running shoes is the most essential item.  
  • Running allows me to compete against myself.  I enjoy setting personal goals and achieving them.  If I do not achieve them, I like to understand why, especially from a physiological perspective.
  • Running allows me to use my exercise physiology background to improve my clients' and my own running/race performances.  I admit it -- I am somewhat of a science geek and I love "figuring it all out." There's VO2max, anaerobic threshold, glycogen stores, fast and slow-twitch muscle fibers, and so much more!!!
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So, why do you run?  I would love to hear from you --please share your "reasons" in the Comments Section below this post.

Stay the course, my friends.  Run on, run strong.

Sunday, July 13, 2014

The Best Laid Plans of Mice and Men

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Well, it is time for my two-week recap since beginning my Official NYC Marathon Training Program and the Paleo Diet.  Well, sure am glad that I'm a very flexible and resilient individual...

WEEK ONE TRAINING (June 30th - July 6th):  My goal was simply to get in at least 15 miles with runs of 30 minutes or more.  I was just interested in building my base mileage over this week and the next.  My plan was to be up to 20 weekly miles at the end of Week Two.  Well, according to my Garmin Forerunner 620 GPS (which I absolutely LOVE, LOVE, LOVE), I ran a total of 16.59 miles (to be exact).  I got in most of my mileage during the July 4th Holiday Weekend which I spent on Cape Cod.  My longest run was on Sunday, July 6th -- 5.52 glorious and very scenic miles in Falmouth, MA.  My running buddy, Ann, and I, ran along part of the Falmouth Road Race course and then continued into beautiful Falmouth Heights.  Our course ran adjacent to the panoramic Cape Cod Bay -- since the view could not be beat, the time went by so quickly!

View Near Finish Line of Falmouth Road Race

The Historical "Finish Line Garden"

Falmouth Marina

WEEK ONE PALEO DIET (June 30th through July 6th):  Well, I was about to go shopping on Sunday, June 29th for all the staples that I needed for my first "paleo week." However, Ann, called and asked me to please go for a run with her because she was 'quickly losing motivation.'  How could I say "no?"  After all, Ann has always been there for me.  So, out the door I went for my second run of the day in the 85-90 degree sunshine and humidity!  Unfortunately, grocery shopping was no longer an option since I had evening plans that could not be changed.  My work week was way too busy to go shopping, so I just told myself that I could become a "hunter/gatherer" one week later than originally planned.

WEEK TWO TRAINING (July 7th through July 13th):  Let the fun and games truly begin!!!  I was just too busy to run on Monday, July 7th -- so many clients to train that I ran out of time.  Plus, my body could use a rest after running on Friday, Saturday and Sunday -- after all, I am not so young any more; I value rest and recovery as much as the runs themselves!  Tuesday, July 8th -- yep, that is when all hell broke loose -- the dreaded ORAL SURGERY!!!  When the oral surgeon said, "absolutely no running for 10 days," I wanted to cry.  So, there you have it -- week two of training:  zero miles. In addition, I have had the joy of being on a potpourri of pills subsequent to the tooth removal and abscess draining -- an antibiotic, a six day course of steroids, Motrin, and mega doses of Vitamin C, plus an oral rinse that stains your teeth - very glamorous!

I promise you that I will NEVER take steroids again!!!!!  Yes, I am revving at 100 miles per hour and have had two virtually sleepless nights over the past six days (I just finished the steroids today).  My entire body has been vibrating since day two of my steroid adventure.  Next time (hopefully, there will never be a "next time"), I will opt for major mouth swelling instead of this PSYCHO DRUG!!!  If you are suffering from insomnia, I have a great book for you to read --  Wild, by Cheryl Strayed -- it kept me going during those two sleepless nights.

WEEK TWO PALEO DIET (July 7th through July 13th):  What Paleo Diet???  The oral surgeon's instructions were quite clear:  "Mushy food and liquids only."  Paleo NOTHING!!!  I have been living on overcooked pasta, rice, yogurt, ice cream -- you get the picture.  I especially love having to constantly urinate due to the mega doses of Vitamin C, combined with a high carbohydrate diet -- such fun, especially in the middle of the night!

So, my friends, the first two weeks have been a test of my resiliency.  Let me tell you... you cannot keep a good woman down!!!  I will be back with a vengeance!  Stay tuned for the next official training and paleo diet recap in two weeks from today!

Thursday, July 10, 2014

Zooma Half Marathon - Cape Cod

Today, I signed up for the Zooma Half Marathon in Cape Cod, Massachusetts.   Zooma Runs are for women only and take place all over the country on various dates throughout the year.  In addition to the Zooma Half Marathon in Cape Cod, there is also a Zooma10K race on the same day. Both races are on September 27th and take place in the picturesque town of Falmouth.

While vacationing on the Cape this past July 4th weekend, I had the opportunity to check out Race Headquarters, the newly renovated Sea Crest Beach Hotel.  What an incredibly beautiful spot! The half-marathon starts right outside of the lobby of the hotel and finishes within steps of the private hotel beach.  My running buddy and I took a tour of the hotel and were so impressed.

Sea Crest Beach Hotel - Race Headquarters & Host Hotel

The Cape is beautiful year round, but I especially love the fall!  This is going to be a great weekend!  I cannot wait to run along the water and through the tree-lined streets of North Falmouth.

As of today, race registration is at 90 percent of capacity.  Are you curious to learn more?   If so, click on the following link:

Hope to see you there!!!

Friday, July 4, 2014

July 4th Fun at the Beach!

I am in Cape Cod, Massachusetts for the holiday weekend.  What better way to start the day than with a 4.25 mile run!  It was so hot and humid, but I kept on going, knowing that my motivation was to get to my destination.... Starbucks.  I will run many miles for a good cappuccino!

Then, it was time for celebrating Independence Day at the beach as Hurricane Arthur was on its way.  

Since my previous blog post was all about RockTape, I thought you might enjoy some photos modeling taping applications for both my knee injury and shin splints.

Happy Fourth of July to everyone!!!  Run strong!!!


It is just no fun to be sidelined by an overuse injury!  Common running injuries include: iliotibial (IT) band syndrome, runner's knee, shin splints, plantar fasciitis, and achilles tendinitis. Most of these ailments require some degree of rest from running -- this is when cross training with aerobic machines (excluding the treadmill) is essential.  During the injury period and when beginning to re-introduce running, I strongly recommend using Kinesiology Tape.
Kinesiology Tape was developed in 1979 by chiropractor, Dr. Kenzo Kase.
Dr. Kase believed that in order to reduce pain and speed healing, athletes should keep muscles moving and try to improve circulation.  Traditional injury treatment involved heavy taping which restricted movement and therefore, blood flow to injured muscles and supporting structures (ligaments, tendons and cartilage). Unlike traditional treatment, the Kinesiology Taping Method gently lifts the layer of skin and attached tissue covering the muscles so that blood and other body fluids can move more freely in and around that muscle.  

I have tried four different brands of Kinesiology Tape and my very favorite is RockTape! RockTape adheres to the skin better than any other brand and has the greatest amount of stretch due to the tape's specialized nylon, which is extremely flexible and very water-resistant.  Unlike other Kinesiology Tapes, RockTape can be used both to apply compression (which promotes recovery) or decompression (which relieves pain and swelling).  RockTape comes in a variety of outrageous colors and patterns as shown in the photo above.
RockTape will:

  • aid in injury treatment
  • reduce muscle fatigue and promote blood flow for faster recovery
  • promote proper form in various sports by helping athletes coordinate their movements, which leads to increased efficiency of movement and enhanced performance (see website for more details on this specific use of RockTape -
The RockTape website ( has specific information on taping techniques for different injuries and also for enhancing performance in a variety of sports.  Also, each roll comes with a sheet of detailed instructions.

When applied properly, RockTape typically stays on for three to five days.  RockTape was specifically designed for endurance athletes like runners, swimmers and cyclists.  It has been used extensively during Ironman Triathlon events -- this is a true testimony of its adhesive capabilities.

Yes, RockTape does truly ROCK!

*RockTape can be purchased through Amazon.  You can click on the Amazon Store link to  the right of my blog posts to purchase.  Just put "RockTape" into the search box and  choose from the various colors and patterns!   As an Amazon Affiliate, I will received financial  compensation for any purchases that you make after clicking through the Amazon link on my blog. I  appreciate your support!

Sunday, June 29, 2014

Let the Paleo Diet Begin!

Yes, I will admit it -- my joints are old!  So, any weight loss will definitely ease my knee pain while running.  I have decided that it is time to lose some unwanted pounds of fat.  Tomorrow morning, I will officially begin both my marathon training schedule and the Paleo Diet.

The Paleo Diet is all about eating the way our ancestors did -- it is a Hunter-Gatherer type of eating plan.  Basically, you eat lean meat, fish, shellfish, most veggies, fresh fruits, and nuts in moderation.  You avoid dairy, grains, starchy tubers (e.g., potatoes), and refined sugars.  If you are interested, I suggest purchasing the book for all the details.

I have enlisted several friends to embark on the Paleo Journey with me.  Today, we are going grocery shopping.  My grocery list includes the following items:
  • steak, turkey, free range chicken
  • salmon, tilapia, sardines
  • shrimp
  • chicken eggs
  • almonds, pecans
  • cantaloupe, peaches, plums, apples, strawberries, blueberries, raspberries
  • broccoli, cauliflower, tomatoes, lettuce, spinach
There is no need to count calories on the Paleo Diet.  Supposedly, I will be full from eating the "right" foods so I will not overeat.  Ahhh... time will tell.

The most difficult part will be cutting out the morning cappuccino.  I am going to do some research today to see if there is any possible way to just include this one little cheat!

And now, the fun begins... stay tuned for all the details!

Sunday, June 22, 2014

My Official Training Begins for NYC 2014 Marathon on Monday, June 30th!

Okay, one week to go until I begin my official training program for the 2014 New York City Marathon.  This will be my thirtieth marathon and my fifteenth on the streets of the Big Apple. There is no marathon quite like New York City -- on Marathon Weekend, New York comes alive!  It seems as though every NYC inhabitant is standing somewhere on the course on that Sunday, cheering as loudly as possible for the runners.  

I will be blogging all about my training -- hopefully, my running audience will find some useful tips.  I welcome all questions in the Comments Section of each blog post.

Typically, my formal training for a marathon begins 18 weeks prior to the actual marathon date.  My training weeks always start on Mondays and end on Sundays -- I like this format because, if I need to make up mileage in a given week, the optimal days for me to do this are on Saturdays and Sundays.

Since I am now 55 years old and have one knee that is not all that cooperative, I plan to include a fair amount of cross training in my weekly schedule.  I will also do some strength training exercises at least twice a week.

I will go into this training program with a base of approximately 15 miles of running and seven miles of brisk walking per week.  In the past two months, my longest run has been four miles and I have completed three 5K races.

So, I have my work cut out for me!  My biggest assets are tons of experience, an awesome ability to detach my brain from pain, and a very positive attitude! My greatest challenges are my aging body and finding the time in my crazy, hectic life to train appropriately.

I hope you follow along on my training journey.  As I enter my final week prior to the official start of training, I am aiming for a 20 mile running week.  

Are you running a fall marathon? If so, let me know which one in the Comments Section below.

Please "stay tuned" as my training journey begins...


Sunday, June 15, 2014

Nutrition for Marathon Training, Racing & Recovery

Training for a Marathon 
And Continuing to Eat Poorly 
Is Like... 
Detailing Your Car 
And Continuing to Drive in the Mud
I cannot overemphasize the importance of proper nutrition when training for, racing, and recovering from a marathon.  You will only get the most out of your training if you properly fuel your body.

Recently, I came across something awesome, the Marathon Nutrition Blueprint --  I totally recommend this tool -- it is a fabulous way to learn how to hydrate properly, get the proper electrolyte balance, and store & utilize as much glycogen as possible during a marathon.

This is not a paid endorsement - I just know a great plan when I read one!  Check out the link below for all the details and then, let me know what you think in the comments section of this blog post.  I went for the $99 package because I love all the details!

I am confident that utilizing all the information in the Marathon Nutrition Blueprint is going to help me run a faster marathon in New York City in November than if I ran without using the tools that are provided.

Run on, everybody!

he marathon to avoid the dreaded marathon bonk.

Sunday, June 8, 2014

More Random Lessons I Have Learned Along "My Running Path"

My 6/4/14 post was so well received that I decided to add more lessons to the list.  So, here goes...  

  • The moment you cross the finish line of your first marathon, you are changed forever!  It is truly a moment that you will never forget!                             

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  • Wear a hat with a brim when running in the rain.  The brim will prevent rain from getting in your eyes -- rain in your eyes really hinders your ability to see!                                                        
  • Temper your "adrenaline surge" when racing.  Do not go out too fast!  You will bonk in the later miles of the race, whether it is a marathon, half-marathon, or even a 10K.                     
  • In marathons with many thousands of participants, do not go to the first water table to hydrate -- it will be very crowded, causing you to slow down, come to a screeching halt, or even worse, get injured.                                                                                                                 
  • Run for a cause -- something that is much bigger than you.  If you raise money for a charity, you will really think twice about quitting in the middle of the race -- chances are that the group that you are running for is in worse shape than you are in at that moment when you want to quit.                                                                                                                           
  • Never wear brand new running shoes on race day!                                                                     
  • Be sure to wash brand new clothes prior to racing in them.                                                          
  • Do not take Motrin or Aleve the day of a race -- it may cause you to become dehydrated.     
  • Always carry Extra Strength Tylenol with you -- wrap two capsules in tin foil and place in your shorts/skirt pocket.  If running a marathon, wrap four capsules in tin foil, two in one piece of tin foil and two more in another.                                                                                        
  • Do not use antiperspirant the morning of a marathon or half-marathon -- underarm deodorant inhibits sweating, a big problem if you are trying to keep your body temperature cool while running.                                                                                                     
  • Try Coca Cola or Pepsi at around mile 16-18 in a long run of 20 miles or more.  If it works for you, I would use it during the actual marathon at around the 17 or 18 mile mark.

The feedback and additional lessons that my readers left after reading my 6/4/14 post was terrific.  Please see the Comments Section of my 6/4 post for their great suggestions.

Keep on running!  Any questions, please ask in the Comments Section below -- I look forward to helping you along your running journey!

Wednesday, June 4, 2014

Random Lessons I Have Learned Along My "Running Path"

June 4th, 2014

Happy National Running Day, everyone!  I got in an early morning four mile run today and hope to double the celebration with an evening run.  During my 7 am run, I found myself thinking about all the wonderful experiences that I have had during my 35+ years of running and racing -- I started pondering what I have learned while logging in many thousands of miles.  I came up with the following list of key pointers that I should share. Please note that these are in no particular order

1.  It is better to race and bonk than not to race at all.  Racing is a great experience even if you do not perform well -- crossing the finish line is always empowering!

2.  Water is your best friend before, during, and after a run.

3.  Runners, as a community, are awesome! 

4.  Double knotting your shoelaces does not ensure that they will remain knotted, especially if they are the "rounded" (not the "flat") kind. 

5.  Runners are so passionate about running that they want to encourage everyone to become a runner!  

6.  On a windy, fall day, when your marathon starts on a bridge, be sure to wear a hefty garbage bag with holes for your head and arms -- this will block the wind so you do not freeze while waiting for the gun to go off.

7.  When running on a cold day, wear layers on your upper body.  

8.  When running outdoors, wear high quality sunglasses to prevent premature cataracts.

9.  If there is any possible chance that you will be walking through wet grass or mud on your way to the start of a race, especially a marathon, wear a plastic bag over each running shoe and tape shut the tops of the bags.

10. Learn how to fold paper cups so that you can drink on the run instead of walking at water stops.

11. Cut your toenails at least two days before a big race, not the night before!  What if you cut off too much?  You do not want to hurt or risk an infection during the race.

12. Put Glide or Vaseline or Aquaphor everywhere when running for an hour or more.  Chafing is very painful (and not particularly attractive).

13. Have a New York City salted pretzel the day before the marathon -- you need the electrolytes and the carbs!

14. Enjoy the sights and sounds along your running routes.  Take a break from your headphones every so often so that you can listen to the babbling brook or the bustling noises of the big city.

15. Watch out for potholes and other nasty obstacles during races.  Be sure to do a quick survey of the ground ahead of you at regular intervals.

16. Life is short.  Be grateful for every step that you can take... Ready, set, go -- seize the day!

Okay, enough random thoughts for today!

Do you have any lessons you would like to add? Please do so in the comments section below.

                              And, always remember to:


Tuesday, June 3, 2014


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Water is the most vital compound to our existence.  I cannot think of another compound that has so many physiological benefits.  How important is water?  Well, humans are composed primarily of water as shown in the figure directly below:

Figure 1:  The Amount of Water in Humans -- image from:

So, why drink water?  The list of reasons is quite extensive as shown below:

The Physiological Benefits of Drinking Water

1.  Boosts immune system

2.  Promotes weight loss 

3.  Helps the kidneys flush out toxins

4.  Increases energy & relieves fatigue

5.  Improves skin complexion, giving you a younger appearance

6.  Maintains regularity

7.  Helps prevent and relieve headaches

8.  Prevents muscle cramps & joint sprains

9. "Energizes" muscles 

10.  Helps prevent kidney stones

11.  Improves concentration & focus

12.  Combats skins disorders (eczema, psoriasis, dry skin, wrinkles & spots)

13.  Helps to increase metabolic rate

14. Likely to reduce the risks of bladder & colon cancer

15.  Helps maintain a neutral ph of 7 (necessary for proper  body functions)

How much water should you drink?  Take your body weight in pounds and multiply by 0.5 -- that is the number of ounces of water that you should drink per day.  For example, if you weigh 120 lbs, you should take in 60 ounces of water daily, which is equal to 7.5 cups.

If you are exercising at a moderate to high intensity, you should probably be increasing your water intake beyond the amount recommended in the formula above.  The following recommendation is fairly standard for runners:  An hour or two before you run or race, take in 16 ounces of water or sports drink.  Then, consume between 5 and 12 ounces of fluid every 15 to 20 minutes during the run.  If you are running for less than an hour, you will do fine with just water; however, if you are running for longer, you will need to use a sports drink.  When running, do not wait until you are thirsty to start drinking -- if you do, you will probably start suffering from the effects of dehydration.

Stay tuned for a separate blog post (within the next two weeks) on fluid replacement while running.  In the meantime, listen to your body!!!  Drink plenty and drink often! 


Sunday, June 1, 2014


I am a big fan of calf compression for enhanced running performance and recovery, so when I came across the company, Crazy Compression, I was certainly intrigued.  After discovering the company on Twitter, the owner sent me a pair to try out and review.

I was psyched when my sleeves arrived in the mail three days ago!  I decided that I needed to try them immediately on a three mile run around the neighborhood.  I am totally sold.
Pink Sleeve "Groovy"  Compression Arm or Leg Sleeve
Crazy Compression Sleeves come in bold, bright colors, with fabulous designs.  If you want to be noticed in a crowd, these will certainly do the trick.  However, more importantly, they are super functional and made in the USA.  The photo below shows some of the awesome features of Crazy Compression:

Crazy Compression Sock Features
When I went on my three mile run three nights ago, I actually was not aware that I was even wearing compression sleeves; however, my calves felt great and I was able to "heat up" faster than usual.  Unlike some of my other compression sleeves, Crazy Compression felt "just right" -- I did not experience any calf cramping, which has been a problem for me in both 2XU's  and Skins.

After I finished my three mile run, I tried the sleeves on my arms and was equally impressed.  The compression felt great on my arms and definitely kept them warm.

I am definitely going to purchase a few more pairs of Crazy Compression Sleeves to match different outfits.  I particularly love the new patriotic sleeves as shown below:

The "America" Sleeve - 10% of Proceeds go to the Wounded Warrior Project

It's time to get crazy while enhancing circulation and recovery!  Check out the Crazy Compression website at:  Happy shopping!