RUN IN THE NAME OF LOVE 5K

Join Dr. Wynn for this year RUN IN THE NAME OF LOVE race in Carmel. 

Beautiful scenery and dogs are welcome. Register soon! CLICK HERE

Reminder: If you still have not registered for this year Red Barn Run please do it soon. 

Run in the Name of Love 2K & 5K- June 17th. Carmel, CA
The original RUN IN THE NAME OF LOVE was held in Charlottesville, VA, a benefit race memorializing Brian James Love, an outstanding young man from Carmel, CA. Brian was a scholar, musician, athlete, and leader. He was captain of the University of Virginia’s snowboarding team. During team practice one afternoon he hit a tree and died instantly, three months prior to graduation.


Brian had been secretly training to run his first marathon to surprise his “marathoner mom.” In an effort to capture his generous spirit and contagious energy, the students, led by Melissa Georges, honored Brian and his dedication to the university and the community by organizing and participating in the first Run in the Name of Love 5K.

General Information

DATE

JUNE 17th, 2012   FATHER’S DAY SUNDAY

LOCATION: Carmel-by-the-Sea, California

START LOCATION: CARMEL’S SUNSET CENTER, SAN CARLOS STREET AT NINTH AVENUE

FINISH LINE:  SCENIC ROAD & EIGHTH AVENUE

FINISH CELEBRATION LOCATION: DEL MAR PARKING LOT AT THE BASE OF OCEAN AVENUE

PACKET PICK-UP: Shirt and bib pick-up are on Saturday, June 16th 12pm – 5pm at Sunset Cultural Center. Limited race day pick -up is between 6:30am and 8:00am at Sunset Center Plaza.  Pre-ordered dog shirts, dog bandannas, and tribute bibs should be picked up at this time, as well.  Additional $5 raffle tickets can be purchased – 3 for $10.  (A $5 raffle ticket will be given to all participants at the Finish-Line Celebration.)  We will do our best but shirt sizes are not guaranteed!

TIME

5K – 8:30 AM Start

2K – 8:40 AM Start

ENTRY FEE – includes event t-shirt, bib, finisher’s medallion, $5 raffle ticket, and finish-line refreshments.

5K – $35 ($40 Race Day)

2K – $25 ($30 Race Day)

DOGS

Friendly, LEASHED dogs are welcome to participate in the 2K walk.  Walkers are responsible for cleaning up after their pets.  Run in the Name of Love “race shirts” (for dogs under 50 pounds) and Run in the Name of Love “race bandannas” (for dogs over 50 pounds) can be pre-ordered at time of registration, by May 1st.  This is a very unique feature of this event; don’t let your dog miss out….too cute!  Indicate size when registering – $16/shirt, $8/bandanna.

REGISTRATION

Registration is on-line only through Active.com. CLICK HERE to register.  Registration will  close on-line on Tuesday, June  12th, at midnight.  If the event(s) are not sold out,  runners/walkers may register on Saturday, June 16th at packet pick-up between 12pm and 5pm and Sunday morning, race day, between 6:30am and 8am.

PARKING

Directions from Hwy 1 to Public Parking Lot (SW corner of Mission Street and Eighth Avenue).
From Highway 1, take Ocean Avenue west to Junipero Street. Turn left on Junipero and go two blocks. Turn right on Eighth Avenue and go one block. The paid Public Parking lot will be on your left.

Additional parking is available along side streets.  Cars parked in the two hour parking spots will not be marked until 9:00 AM and not ticketed until after 11:00 AM.

REMEMBER:  TRANSPORTATION BACK TO THE START IS NOT PROVIDED. PARK IN A LOCATION THAT IS MOST SUITABLE FOR YOUR NEEDS OR ARRANGE FOR A PICK-UP ON SAN ANTONIO STREET, ONE BLOCK EAST OF THE FINISH LINE.

CANCELLATION/REFUND POLICY

THERE WILL BE NO REFUNDS, NO ROLL-OVERS, AND NO BIB  TRANSFERS. If you cannot participate, your generous donation will be appreciated by two outstanding youth organizations!

Run in the Name of Love will take place rain or shine.

 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!

PRACTICAL INFORMATION: RUNNING SHOES, CLOTHING, RUNNING APPS ETC.

Running is one of the most simple and effective form of excercise.  You can practically run anywhere and all you need is a pair of shoes and ordinary clothing.  Tony and I ran in Utah in 26 degrees (with Dr. Neibauer) temperature and the following week in Arizona in 94 degrees heat.  It was an amazing  experience to view the majestic mountains with snow caps and the desert terrain all within a couple of days.  While running/walking is done a lone, most excercisers enjoy having a "support team" as they go through the training.  So ask a co-worker or a friend to join you in this journey.

In choosing the shoes, the design of the shoe should match the function and shape of your feet.  This will help with your performance, reduce blisters, foot fatigue and injuries. The staff at a good running store can offer the best advice for you.  I really like the folks at Sport Basement in San Jose for running shoes and apparel.  Training Apps can be very useful and motivational in your training.  There are several 5K training Apps available at no cost to you online ie couch to 5K workout.  Clothing: comfort above all.  On most days, a pair of shorts and a T-shirt are fine.  As you get more into running, you will find outfits that make you feel better and motivate you to get in your run even on bad weather days.

Small, Smart Choices+Consistency+Time=RADICAL RESULTS

CONGRATULATIONS TO THE WYNNING TEAM FOR COMPLETING THE BIG SUR 5 K!!!

Start of the race...

Yvette lead our team in the warm ups

We all finished in record time!!!

The Big Sur 5K

WDC participants will meet at the Marathon Village near Michelob Ultra Tent @6:30 after you pick up your packet for team warm up and group picture.  Be sure to wear your WDC fleece.

RACE DATE April 29, 2012

      PICK UP PACKET:Beginning at 6:00 AM (Locate inside Marathon Village. See map)

(bib, D-tag and event shirt). REQUIRED PHOTO ID (driver license)

      START/FINISH The 5K begins and ends at Marathon Village, located at Highway 1 and Rio Road adjacent to the Crossroads Shopping Center, Carmel. You are responsible for transportation to the start (if possible, carpool to site). Parking area near Safeway and Bank of America…see map below (you do not need to take the shuttle bus, it is for other marathon events).

o    After picked up your packet, Dr. Wynn would like to see everyone near MICHELOB ULTRA TENT for team warm-up and picture.

      5K STARTING TIME: RUNNER 7:45 AM , WALKER 7:50AM

      TIMEKEEPING –By PACE Chronotrack. D-tag timing will be provided by Race Central. These tags need to be attached to your shoe. Directions are provided on the tag and Race Central will have a demo at the Expo.

      NO WHEELS, PETS OR CHILDREN UNDER EIGHT ALLOWED ON THE COURSE. IPOD/AUDIO DEVICES ARE DISCOURAGED DUE TO SAFETY.

      AWARDS CEREMONY: Begins at 8:45 AM

      GOODIES Short sleeve cotton unisex T-shirt to all entrants, post-race refreshments.

5K PARKING SITE (get to site as early as possible, Highway 1 will close in the pre-dawn hours)

5K COURSE MAP

CROSS TRAINING WILL IMPROVE YOUR 5K RUN
Studies have shown that cross training every other day will not only eliminate injuries but can enhance your  run.  Cross-training simply means "alternative excercise" to running.  Your goal is to find excercises that give you the same type of work out as running but without tiring the muscles of runing: calf muscles, achilles tendon, ankel, foot.  Since I was refrained from running for about 5 days due to my surgery, my left knee miraculously felt better when I ran again.
 Many runners report that even if the cross training excercises do not give the same feeling as running but you can receive the relaxation that comes from the excercise, while burning calories and fat.  Here are some suggesstions for cross-training excercises: Water jogging-the resistance of the water forces your legs to find a more efficient path.  In addition, several leg muscles are strengthened which can help your legs to keep moving whten they get tired at the end of a long run; Cycling- indoor cycling is a better fat burner excercise than outdoor because it raises your body temperature a bit more; Walking- this can be done all day long, burning a significant number of calories each day; Weight training- this excercise will build strength in the muscle groups you wish.  Hope this will help you stay motivated and create a variety in your fitness program. 

5K COUNT DOWN!
I hope all of you are training hard now that we are only 20 days from our race.  As you all know I had a little set back due to my implant surgery.

Even those in the field suffer from the unexpected!  Thankfully, I will be back on my feet tomorrow.  Don't be surprise if you see me at the office in my running attire to catch up on the days that I missed. 

Happy running,

"When a PERFORMER begins to experience Physical or Emotional Pain in the heat of the battle, the brain, whose primary sole is self-preservation, asks the question:"Why must I suffer?".  The champion will answer the question with the vision they have carefully constructed and they will CONTINUE TO FIGHT".  Steve Siebold

HAPPY EASTER EVERYONE!
TODAY IS A BEAUTIFUL DAY TO DO YOUR RUNNING AS THE 5K IS ONLY 3 WEEKS AWAY.  TONY AND I HAVE BEEN RUNNING ON A PATH THAT STRETCHES FROM MARINA TO PACIFIC GROVE.  SO PUT ON YOUR FAVORITE PAIR OF RUNNING SHOES AND TAKE IN THAT BEAUTIFUL COASTAL SCENERY THAT WE ARE SO FORTUNATE TO LIVE BY.

RUNNING BIO MECHANICS- How to reduce fatigue, aches and pains...
If we use and develop our calf muscle, ankle and the achilles tendon properly our walking/running should be effortless.  With the right balance of walking and running, very little effort from the calf muscle produces a smooth continuation of forward movement.  When you feel aches and pains, it might be due to the way you run, you should consider minimal use of the ankle and achilles tendon.  This will result in a smoother and more efficient walk/run.  The three big factors contributing to fatigue and aches are posture, stride, and bounce.  Posture- when walking/running your head should be balanced over the shoulders, which are aligned over the hips.  Forward lean should be avoided to prevent fatigue, soreness and tightness in the lower back or neck. As your head is upright, your eyes should focus about 30-40 yds ahead of you.  Stride- studies have shown that faster runners have shorter strides.  Taking longer strides, lifting your knees are major causes of aches, pains and injuries.  Thus, don't lift your knees when walking/running and you will be surprised at your speed.  Bounce-  keeping your feet close to the ground-shuffle is the most efficient way to walk/run.  Through this "shuffling" technique, running becomes almost effortless and automatic.  When you are bouncing or lifting your body off the ground, you are expending waste energy in the air- energy that could be used to run another mile a two. 

"CONSISTENCY IS THE KEY TO ACHIEVEMENT AND MAINTAINING MOMENTUM".  DARREN HARDY

Tips to increase your 5K speed and efficiencies

 TURNOVER DRILL
1. Warm up by jogging slowly for half a mile.
2. Now begin to run at your normal training pace. After you've got your momentum going, start your watch. For exactly 1 minute, count the number of times your right foot pushes off. Then multiply that number by two. This is your current turnover rate.
3. Jog slowly back to the start.
4. Repeat step 2, and try to increase the number of right-foot push-offs per minute by two to five. Follow up with another recovery jog.
5. Do two to four more repeats, continuing to increase your push-offs each time until you're not running comfortably anymore. Back off the cadence at that point, and for any remaining repeats, maintain the number of push-offs that allows you to stay relaxed while still using a faster turnover.
Here are some tips for getting the most out of your turnover drills:
Do them at least twice a week. One weekly session will net only minimal improvement, and once a month won't help at all. Stay light on your feet. As you count your cadence, imagine you're running on thin ice. By touching very lightly, you minimize the delay between touchdown and push-off. Stay low to the ground. The more time you spend in the air, the longer it takes your feet to make a cycle. And if you're bouncing too much, you're expending unnecessary energy pushing your body upward. If you're having trouble reducing bounce, try shuffling at first; that is, aim for a foot clearance of an inch or less from the surface. As you become used to less vertical motion, you can ease back to your natural foot lift. Stay upright. Leaning forward will reduce your legs' freedom of motion and will slow down your turnover rate. To keep upright, imagine you're suspended from the top of your head like a marionette. Your head should be directly over your shoulders, neck muscles relaxed, shoulders over the hips. Shorten your stride if necessary. If you're struggling to speed up your cadence, shorten your stride length during the first 10 to 15 seconds of each repeat. This should relax the leg muscles and encourage a faster turnover. Once your cadence has increased, you can gradually lengthen your stride to normal. If you're patient and stick with these drills, in several months you'll reset your body's running clock at a faster rate. Whether you're a beginning runner or a Boston Marathon qualifier, cadence drills will help you run faster and more efficiently. From Runner's World, February 1998, p. 36

YOUR LIFE COMES DOWN TO THIS FORMULA:

YOU-> CHOICE (decision) + BEHAVIOR (action) + HABIT (repeated action)  + COMPOUNDED (time) = GOAL

I will be training with a group of women every Thursday evening, 6:00 pm at MPC track, Monterey, and Sat morning, 8:00 am at Lover's Point, Pacific Grove.  Make the Decision, change your Behavior, create a Habit, and over Time you will acheive your GOAL!

When you believe and think "I CAN," you activate your motivation, commitment, your confidence, concentration and excitement- all of which relate directly to ACHIEVEMENT. 
                                                   Dr. Jerry Lynch

Most people are a by-product of influences by their parents, teachers, coaches and others.  Often, they are programed to be limited because it comes from people who believe they are limited. The "I Can" empowering belief often require a "positive brainwashing" through your own repetitious, ongoing self talk.  You can start to reprogram your mental beliefs today regardless of your age, your physical condition and current life situation. 
Happy training,

Why Stretching will Improve Your performance
Stretching before and after your run is crucial in maintaining your flexibility.  Flexibility is your ability to move through a full range of motion.  Its one of the key components of fitness.  When you 're more flexible, running is easier because muscles, ligaments, and tendons don't have to work as hard to maintain your pace.  Also, maintaining decent flexibility will prevent injury.  What is the right way to stretch?  At the bottom of this page is an excellent source of stretching techniques by Bob Anderson.  I have done most if not all of them.  You can really burn some calories if you spend an hour on strictly stretching and feel phenomenal afterward.  A good way to understand the right way is to know more about the wrong ways.  You have seen some people in the gym bounce when they stretch.  This is  refer to ballistic stretching.  During this movement, your muscles are lengthens, rather than lessens the amount of tension in your muscles.  In some instances it can cause the muscle to tear and result in extreme pain.  Thus avoid ballistic stretching.  Gradually stretching a muscle to the point where you feel a slight sensation is known as static stretching.  This type of stretching will help muscles stay limber and increase your endurance.  The right way to stretch is to do so comfortably, gently and consistenly.  Its best to do your stretch on a firm but comfortable surface.  Don't forget to stretch after your run.  Your muscles are warm and more likely to being gently elongated.  For this reason, stretching after a run just feels so much better. 
Happy Stretching,

Did you know that President George W. Bush ran 6 miles daily while in the Oval office? If he can fit running into his schedule, then we have no excuse not to.

How Goal Setting Actually Works: The Mystery "Secret Revealed"
Its very simple, when you "think" of something, you somehow miraculously drawn it into your life.  In reality, you're now just seeing what was already there. You are truly "attracting" it into your life.  It wasn't there before or accessible to you until your thoughts  focused and directed your mind to see it.  When you define your goals, you give your brain something new to look for and focus on.  Your mind will proceed to match up on the outside what you want most on the inside- your goal.  Brain Tracy- Coach and Mentor put it this way: "Top people have very clear goals.  They know who they are and they know what they want.  They write it down and they make plans for its accomplishment.  Unsuccessful people carry their goals around in their head like marbles rattling around in a can, and we say a goal that is not in writing is merely a fantasy.  And everybody has fantasies, but those fantasies are like bullets with no powder in the cartridge.  People go through life shooting blanks without written goals- and that's the starting point."

With less than seven weeks away from the 5K marathon, will your cartridge be full or empty? I suggest that you take some time today to map out how you are doing to achieve your fitness goal of finishing the race.

Whatever you vividly imagine, ardently desire, sincerely believe, and enthusiastically act upon...must inevitable come to pass!" Paul J Meyer 

Pauline and Dr. Wynn's Running Log
Today Pauline and I ran 1.8 miles in Salinas  between serving patients, interviews and appointments.  We started the run by stretching, walking, slow speed  and sprint at the end of the run.  It was less than a 15 min run.  We both were invigorated at the end of our run.  With determination and planning, you can do this too!

"What lies behind us and what lies before us are tiny matters compared to what lies within us."  Oliver Wendell Holmes

MONDAY'S RUN WITH CANDIE :)

THE WYNNER'S CIRCLE, WDC

ARE WOMEN RUNNERS DIFFERENT FROM MEN?
This depends on if you are referring to speed or does running affect women differently?  If the two are equally well-trained, the average woman is going to be slower than the average man for the following physiological reasons:

• Women have smaller hearts than men, so the heart pumps less blood with each beat.  Thus, to run at a given pace, a women's heart rate has to be higher than a man's.
• Women have lower level of hemoglobin (a protein in red blood cells that carries oxygen from your lungs to your muscles) than men, so less oxygen is sent to working muscles.
• Women have a higher body fat storage than men.
• Women's have lower levels of testosterone mean that women have less muscle than men.

This sums up to women are always going to be slower than men.  Although they are not as fast as men, running has the same effect on both sexes.  Studies have consistently shown that women who train at the same level as men see the same amount of increase in their fitness level.

"The power to make and keep commitments to ourselves is the essence of developing the basic habits of effectiveness.  Knowledge, skill and desire are all within our control." Stephen Covey

WHY DOES RUNNING PUT YOU IN A BETTER MOOD? The answer is endorphins.  These chemicals, which act like morphines, are released by your brain when you're under stress.  Studies have found that the level of endorphins circulating in your system can be more than twice as higher after you run compare to while you are at rest.  When you're under a lot of stress, be more diligent in carving out a time to run. Those endorphins that flood through your body will keep you calm as you work through your problems.  Also, as you become more fit, you are going to have a better self image.  You will feel better about how you look and about your health.  So what are you waiting for? Put on those running shoes and start running!.

"Confidence comes not from inspirational speeches, pep rallies or blind hope.  It comes from actual achievement, accomplishing performance day after day, week after week, month after month, year after year, decade after decade no matter the industry conditions." Jim Collins

THE URGENCY OF DOING.  Knowing is not enough; we must apply.  Being willing is not enough, we must do." Leonardo da Vinci

The 5K marathon is less than 8 weeks away.  If you have not started to train, don't hesitate to find the motivation force that will enable you to act boldly and fearlessly today. Don't hesitate.  It may be later than you think.

IMPORTANT SUCCESS PRINCIPLE: "Do  what you should do, when you should do it, whether you feel like it or not."  Thomas Huxley

Self-discipline is the key to personal greatness. It is the magic quality that opens all doors for you, and makes everything else possible. With self-discipline, the average person can rise as far and as fast as their intelligence and talent can take them. But without self-discipline, a person with every blessing of background, talent, education and opportunity will seldom rise above mediocrity.

Dr. Wynn Training Log:

Last night Barry and I ran the magic mile using Jeff Galloway gliding technique-10min 38sec (see video posted of Jeff Galloway training at Disneyworld, Florida).  It felt really great! My goal is to break the 10 minute mile.  I will accomplish this by running more 3 and 5 miles.  Also to walk 1 lap then run 3 laps at casual pace.  Four laps equal to one mile.  Get inspired, motivated and come  train with us.  We are here for YOU!  We will run on Wednesday 03-08-12 Pacific Grove Middle School 4:00 pm.  Happy running!

AWESOME FOR GILROY!

 THE WYNNER'S CIRCLE, WDC

DAY ONE 4 GILROY

1ST DAY OF TRAINING FOR GILROY OFFICE: CYNTHIA BROUGHT A GALLON OF WATER TO DRINK, KATIE WENT FOR A WALK ON HER LUNCH BREAK & CANDY COMPLETED 2.06 MILES WITH ME AFTER WORK!! :) WAY TO GO GILROY! PICS WILL BE UP SOON.

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Jennifer's tip to avoid knee pain/issues

http://www.jeffgalloway.com/resources/news_archives/feb_02.html

Speed Training Without Aches and Pains: Acceleration Gliders
When done every three days or so, these little "pick-ups" will warm up your legs while they improve your running form. These are not sprints and are not hard to do. Your mission is to play with your momentum while running with less effort. The acceleration part is easy to do on a short stretch of downhill. Simply pick up the turnover of your feet (not your stride length) on the downhill, propelled by gravity, touching lightly with your feet. As you "coast² onto flat ground, maintain that increase without any significant effort. Then let the momentum gradually decrease back to your easy running pace for that day. Your goal is to glide very smoothly, even with a quicker turnover.
Acceleration Gliders in Six Easy Steps1. Start your warm-up by walking for five minutes, then walking and jogging very slowly for 5-10 minutes and then easing into your running pace for that day. Warm down by reversing this procedure.
2. Go down! After you're warmed up, use a slight downhill segment of 20-40 running steps to get a little momentum. Be sure to keep the legs and body relaxed throughout, without increasing your stride length. As you reach the flat, coast along with the added momentum, touching the ground lightly and feet near the surface of the road or trail. If no downhill is available, pick up your leg rhythm by shortening your stride length and gradually increasing the turnover of your feet and legs for 20-30 steps. (Turnover is simply the number of steps you take per minute.)
3. After the first few steps of the acceleration, when you feel comfortable at the faster rhythm, let the stride lengthen just a bit if you wish, but don't let it get too long. Avoid any feeling of tension or over-stretching in the back of your legs.
4. You're now up to speed so just glide, keeping the feet low to the ground and using very little effort. At the first sign of this, reduce stride length, and touch lighter on your feet.
5. Continue gliding for between 10-30 steps.
6. Rest by jogging very slowly or walking between accelerations.
Your acceleration glider program

• Each of these offers you a chance to work on more efficient running form as described on pp. 114-115 in the Marathon You Can Do It (Shelter Publications, 2001).
• Warm up before each session with 10-20 minutes of walking and easy running (with walking breaks if you wish).
• Keep the legs relaxed throughout the warm-up, the gliders themselves and afterward. Ease into the gliders, using downhills as the accelerations. If you don't have a downhill available, accelerate by shortening the stride, picking up the turnover rate of the legs, and then relaxing as you glide.
• Start with three to five gliders and increase by one or two each session to a maximum of 10 or 12.
• Two of these sessions per week will help to reinforce form improvements mechanically.
• You can use these as a warm-up before hills, speed sessions or races. You may also do them during your recovery and maintenance runs each week.

Jeff Galloway