LONG RUNS- ESSENTIAL PART OF YOUR TRAINING:
In preparation for the next race, I thought it would be helpful to introduce long runs training information provided by Jeff Galloway- Olympian runner.   In addition to your short runs, long runs are beneficial in improving your efficiencies during your race.  The long runs should be done once a week starting at 3 miles up to 14 miles.  Here are some tips FOR LONG RUNS:

1. Pace on long runs: 15 min/mi or slower. The pace of these long runs should be slow enough so that you are not huffing and puffing at any time--even at the end. (adjust walk breaks as the temperature rises). On hot days, start early enough so that you can finish before the sun gets above the horizon, being aware of safety issues, of course.

2. Run-Walk-Run strategy on long runs:  20 sec/run 40 sec/walk--(especially on hot days). There is no penalty for going slower or taking walks more frequently.

3. On all runs, whether walking or running, keep a short stride, with feet low to the ground--as in a shuffle. It is OK to walk fast by using quicker turnover with a short stride through practice--as long as you have no knee issues.

3. Fluid Intake on long ones: Generally, drinking water only (about 2-4 oz--60-120ml--every two miles) during a long one because water reduces the chance of nausea, and is absorbed quicker. Marathon Medicial experts recommend to not exceed 20 oz (600ml) of fluid an hour during marathons--and long runs. Most runners drink a lot less than this. The day before long ones, and the day after, Accelerade sports drink (see our website for more information)--about 6-8 oz (@200ml), every 3 hours, with other fluids as needed.

4. Blood Sugar intake:The most successful rule of thumb on long runs is the following: 30-40 calories every 2 miles (3K). Adjust as needed. You can try a variety of foods: gels, energy bars, gummi bears, sugar mints, sugar cubes etc., to find the one that works best for you.
The most important time to reload your important glycogen energy stores is within 30 min of finishing exercise--particularly a long one. After a long or fast run, taking 300 calories of a fuel that has 80% carbohydrate and 20% protein can be beneficial.

"HAVE A MIND THAT IS OPEN TO EVERYTHING AND ATTACHED TO NOTHING".                                          
                            Dr. Wayne Dyer author "10 Secrets for Success Inner Peace"

SO I KNOW I NEED TO LEAVE A FEW TIPS FOR THURSDAY, FRIDAY & SATURDAY I HOPE THESE HELP TIP #1 Our bodies are made up of 60 percent water and every system in the body depends on water to function. Water rids the body of toxins, carries nutrients to cells, and prevents dehydration. However, it is possible to get a decent amount of our water intake from the foods that we eat. In fact, the Institute of Medicine estimates that 80 percent of our water intake comes from beverages while 20 percent comes from food. So here are a few foods that help hydrate you if you can't seem to get in the hw bit of drinking water consistently: Celery: 96 percent water and provides sodium, potassium, magnesium, calcium, phosphorus, iron and zinc Watermelon: 95 percent water and rich in vitamin C Bell Peppers: 92 percent water and rich in vitamin C Cucumbers: 95 percent water and provides calcium, magnesium, sodium and potassium Strawberries: 92 percent water and rich in potassium Cantaloupe: 90 percent water and rich in potassium TIP #2 Set a goal. Whether you’ve been running for years or are brand new to running, setting goals can be very beneficial. Working toward a goal allows you to feel like you are accomplishing something and gives you a purpose for getting in those miles. Whatever your goal is, it should be challenging, yet achievable. If you are brand new to running, maybe your goal is to finish a 5K, or to be able to run for 20 minutes without stopping. Perhaps you want to get faster, stronger, or lose weight. Whatever your goal, set a realistic timeline to meet it and celebrate in a healthy way when you accomplish it. Treat yourself to some new running music, give yourself a pedicure, or buy yourself a new pair of running shorts.   

WITH ABOUT 25 DAYS LEFT UNTIL THE RED BARN RUN I DECIDED TO POST ONE HELPFUL TIP A DAY TO GET YOU EXCITED AND READY FOR THIS 5K. SO FOR TODAY I SAY IF HAVENT ALREADY SIGN UP FOR THE 5K! YOU DO NOT HAVE TO BE AN EXPERIENCED RUNNER OR IN SHAPE TO JOIN (YOU CAN WALK IF YOU WANT). YOU JUST NEED HEART, SOME RUNNING OR WALKING SHOES AND A POSITIVE MINDSET TO TRY SOMETHING NEW TO HELP IMPROVE YOUR HEALTH OR HELP YOU REACH THAT WEIGHT GOAL. IT'S A FUN TEAM BUILDING ACTIVITY OUTDOORS

How to prevent running aches, pains and injuries.

By taking a day or two off, at the first sign of an injury, you can avoid two to three weeks, or months, off later.  Most injuries come from going too fast on long training sessions and not taking breaks.

Like everyone, I have weak knees.  This is due to unique bio- mechanics of our bodies, repeated pattern of motion, which will tend to aggravate specific sites.  When we exercise too many days per week or increase intensity or mileage too rapidly, these sites are usually the first to be aggravated.

An injury can range from inflammation, loss of function, and extended pain.  Its important to identify the types of injury for the proper treatment.  By seeking a doctor who knows running and walking will result in getting good diagnosis and speed the treatment.  Stop activity that is contributing to the source of irritation for a couple of days will also aid in the healing process.  Ice massage to the injured site for 15 minutes will usually help as well.  Foam roller is also very effective in deep tissue massage and speed up the healing of muscle injuries.  Compression will help to restrain further inflammation.  Wrapping a sprained ankle soon after injury will reduce the inflammation.  Elevation on a pillow or two can help to reduce inflammation.

Update! 

Dr. Wynn and Tony won't be able to attend the Rock n Roll Marathon in October. However, they do encourage all to sign up and please don't forget the upcoming Redbarn Run on June 10th. CLICK HERE for registration.

"A healthy mind in a healthy body"-Juvenal

RUNNING ENJOYMENT

Its essential that you find a way to enjoy parts of every run/walk even if you are speed training.  Most of your runs/walk should be....mostly enjoyable.  I find my runs/walk more fun when my runs are outside with scenic views.  You can check out the various trails on the following link  http://www.trails.com/interstitial.aspx?r=activity.aspx%3Farea%3D14516
STAYING MOTIVATED

• Consistency is the most important part of conditioning and fitness
• Motivation is the most important factor in being consistent
• You can gain control over your motivation-every day.

The choice is yours.  You can take control over your attitude, or you can let yourself be swayed by outside factors that will leave you on a motivational roller coaster:  fired up one day, with no desire the next.  Getting motivated on a given day can sometimes be as simple as saying a few key words and getting out of the door or out of bed.
 Stress can activate our brain to send us streams of messages that tells us "slow down", "stop and you'll feel better", "this isn't your day" and even messages like"why are you doing this". 
By going through some mental drills you can ignore these messages and take command over motivation.  For examples of mental strategies and magic key words, see Galloway's book on Running Second Edition and Marathon.

"It is necessary to the happines of man that he be mentally faithful to himself".
                                                                     Thomas Paine

Source: mytreadmilltrainer

GET YOUR RUNNING SHOE READY

IT'S NOT OVER YET

Beside participating in this year Redbarn Race, WDC will also participates in the Rock 'n' Roll Marathon San Jose 2012.

Dr. Wynn (CEO), Tony (CFO), Yvette and I are more than ready for these next two races, so everyone please join us and register for this FUN FUN FUN race. If you haven't register for the Redbarn Race, please do it soon before registration closes. Below is information to the Rock 'n' Roll MINI Marathon (5K).

Rock ‘n’ Roll San Jose Half & Mini Marathon
Sunday, October 7, 2012 – Time: TBD  

 San Jose , CA 

 **The Mini Marathon is approximately 5 miles

 

Register CLICK HERE

You may simply proceed through registration without creating an account or create an optional “RaceIt” account if desired.

Registration Fees:*
1/2 Marathon Fees: $85 (through 5/31/12) $95 (6/1/12 – 7/31/12) $105 (8/1/12 – 9/30/12) $150 (at Expo- if available)	Mini Marathon** Fees: $35 (through 5/31/12) $40 (6/1/12 – 7/31/12) $45 (8/1/12 – 9/30/12) $50 (at expo- if available)
Registration Notes: *Registration fees are non-refundable and non-transferable. Fees listed above do not include the Race It processing fee. There is NO RACE DAY REGISTRATION Price includes: Official Race T-shirt, Goodie Bag, Refreshments at the Start, along the Course, and at the Finish, Finishers Medal, Finisher’s Certificate, Live Bands Every Mile, and admission to the Post-Race Headliner Concert. Online Registration Closes: Sunday, September 30, 2012 at 11:59pm PST  "A run begins the moment you forget you are running." -Adidas

WDC BIG SUR MARATHON 5K 2012.

Thank you Ritchie (Dr. Lee's Husband) for sharing your photos with us.

I'm so Gung Ho for the next race. Let set your goal...BEAT YOUR OLD TIME!

Anthony- MH&GI OM

Ritchie, Dr. Lee, Dr. Wynn-CEO, Tony-CFO
Carb load dinner before the Big Sur race

Dr. Lee at the finish line!!

Maily, Joy, Anthony, Dr.Wynn, Dr. Lee, Ritchie
warming up before the race...

Ritchie & Dr. Lee- - what a handsome couple!

Dr. Wynn & Tony- at the starting line waiting for the signal to start.

Ritchie, Dr. Lee and Anthony- having a great time!!!

Ritchie & Dr. Lee- their first race

Joy & Dr.Lee- inseparable at work and play

Maily, Joy, Dr. Wynn, Dr. Lee- quick pow wow

THE 3^RD RED BARN RUN (5K & 10K)

RACE INFORMATION:

CLICK HERE to register for the 5K race. Registration fees eligible for reimbursement after the race (submit your receipt to your WDC Office Managers).

Contact Yvette or Maily via e-mail for questions about the race.

Registration cost:

5K - $38

 
Note: this race is NOT at the BIG RED AUCTION BARN on Hwy 101.

Walkers are very welcome!!!

Although this is a race, walkers are encouraged to participate and cross the finish line as well. 

 Registration Fees Include:

*Registration

*A post-race race BBQ lunch with water or a beer (For 21 & older) 

*A souvenir t-shirt

*Awards for top 3 finishers of each division/M-F 

*Best over-all Grand prize M-F

*A 10 minute leg massage for all participants

*GREAT Live Music provided for everyone to enjoy by, Red Beans & Rice

*A beer booth for everyone to enjoy. 

 

Additional BBQ lunch:

Extra lunch tickets for spectators, family & friends will available at the event for an $8.00 donation. First come first serve. Please visit the Information table upon arrival. 

 

Benefits The Leukemia & Lymphoma Society The Red Barn Run is nestled at the base of one of the most beautiful canyons on the central coast. The course is relatively flat and consists of mostly dirt trails with some paved roads. You will enjoy the beautiful scenery, while taking in the clean fresh country air.

Timing Service

This year's event will be timed by the South Valley Timing Service. Their timing service is done with the chip system and will provide accurate results that will be posted online the instant you cross the finish line.

Invite your family, friends & co-workers to come join you and run/walk the RED BARN RUN!