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Cold Weather Running

Posted by Sarah Hardy
Sarah Hardy
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on Wednesday, January 30, 2013
in Training

 When the temperatures drop into the teens, running outside can be uncomfortable.  Many runners opt to use a treadmill when the mercury sinks that low.  Being a runner in New England I try to avoid the treadmill whenever possible.  I really don't enjoy it.  When I saw that the weather forecast for Sunday morning was calling for temps in the low teens, I had to decide if I would hit the roads or head to the gym for my 12 mile run.  It wasn't really a hard decision.  I layered up and set out into the cold and wind.  I knew I might be uncomfortable and sluggish, but I'll gladly slog along wearing multiple layers of running clothes than face 12 miles on the treadmill.
 I know not all runners agree with me. I can see how the treadmill has its benefits. It is nice to run in shorts midwinter. You can set your pace, put in your ear buds, and zone out.  There's no doubt that you'll work up a sweat.  However, I think there are a few benefits to running in cold weather that you can't get from running on the treadmill.
 
 -The added weight of your clothing makes you stronger come spring.  Even if you have the top of the line technical gear, you will feel bulky. Your head, neck and maybe face will be covered to block the cold. All of this means more effort to move. When you take away the layers on that first warm day in March you'll feel free and fast!
 -Running in the elements toughens you up.  If you race in New England, you need to be prepared for all types of conditions on race day, so you should train in them too.  Even if you don't race, running through the cold and the wind gives you natural resistance. Every step you take is just a little bit harder than usual. You work harder, so you get stronger. You can't get that on the treadmill without a wind tunnel.
 
 So I managed to run my 12 miles and enjoy them (mostly)!  I have had some miserable runs in the cold, but over the years I've figured out what works for me with cold weather running. Here are a few tips for running in the cold.
 
 1) Wear thin layers that wick away moisture.  For your outermost layer try something that will break the wind and hold in heat. Don't overdress. Use a short run as a way to figure what cold weather running outfit works for you. In general, it's okay to feel cold when you start out. You should start to feel warm within 10 to 15 minutes.
 2) Cover up, head to toe.  Any exposed skin is going to allow heat to drain from your body. If you're wearing a hat, make sure it goes down low enough to cover your ears fully.  Face masks can be helpful, but a neck warmer is a great alternative. You can pull it up over your nose as needed.
 3) My toes are always cold, but I discovered one trick that helps. Before I put on my running socks I put a light coating of vaseline on my toes. It helps hold in heat. Just don't overdo it or your feet will feel slippery.
 4) Run with a friend or a group. The conversation makes the run go by faster. And you have someone to complain to about how cold it is. 
 
 Running in the northeast is always a challenge during the winter months. Although there may be times you will be forced to run indoors due to the weather don't totally eliminate running outdoors. With the proper dress running outside in cold weather can actually be more comfortable than running in the heat of summer. We still have a few months of winter left so if you haven't ran outside in awhile get out there! I guarantee your next run will go by a lot faster than on the dreadmill...(sorry treadmill). Laughing
 
 
 
 
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Week Two: Staying Motivated After New Years

Posted by David Hardy
David Hardy
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on Saturday, January 12, 2013
in Weight Loss

Today is the second update of my goal to to return to race weight by April 13th. I am in a "sort of" competition with my brother-in-law Mike to reach our mutual goal of 169 pounds. See my first blog for details on where we started. I think you will see we both tackle weight loss in a completely different way. The goal of this series of posts is to show how a couple of average guys get back to their goal race weight.

 

 

 

Creating a weight loss plan can be fun and exciting. Starting the plan and then sticking to it is a lot less fun. Since we are only in week 2, hopefully it is not a struggle at this point to stick with your plan. Take your plan day by day and try not to get short sighted. You didn't gain the weight in a week or two....Even to lose the 20 pounds I need to lose I expect months of behavior modification.


Dave

Week Two Strategy and Results:  
This week unfortunately I had a relapse of my bronchitis I suffered with at the end of 2012. I ended up going back to the doctors on Tuesday and have been taking antibiotics, cough syrup, an inhaler, and Advil all week. Strategy out the window...I have maintained my portion control but I have been sedentary most of the week. A couple of days I barely left the couch. Not a good week. The good news is I didn't use this as an excuse to overeat or completely throw away all of my workouts. I still managed some weight loss and I will push on to week three.

Exercise:

Sunday-40 minutes on bike trainer

Monday-ran 4 miles easy

Tuesday-Ran 5 miles with 4 "pickups" of 1 min

Wednesday-on couch all day

Thursday-on couch most of day

Friday-Ran 5 miles (9 x 2 minutes at 10k race pace at 2-3% grade)

Saturday- Ran 4 miles easy

Totals: 40 minutes on the bike and 18 miles of running

Results:

Starting weight: 189    Jan 12th weigh-in: 186.5     Total weight loss: 2.5 pounds

Mike

Week Two Strategy and Results:

Every war is won before it is fought, I heard someone in my sales bullpen say this week and it is true.  Strategy and preparation are the two things you can control going into any situation that will have a huge impact on the outcome. As I moved into my second week of the juice fast, I kept strong in remembering what Dave and I are working towards is a goal weight that will make our times better than last year. Being ten pounds lighter alone will knock 20-30 seconds off my mile time, and the confidence of being under 170 will carry me a long way in speed training come April.

Today, I come off my juice fast and will continue on my controlled calorie, single ingredient diet.  Last year I lost more weight eating that way than when I juice fasted. These last 13 pounds will be very difficult to take off, so I have no illusions of any more rapid weight loss. I anticipate months of focusing on the goal at hand. Some ask how I can spend 90 minutes on the elliptical in January, don't you get bored?  To them I say "the under 22 minute 5k I will run in May will be worth it."

Exercise:

Sunday-90 minutes easy on treadmill (running)

Monday-75 minutes in the pool (swim class)

Tuesday-60 minutes spin + 45 minutes yoga

Wednesday-yoga 45 minutes + elliptical 80 minutes

Thursday-yoga 45 minutes + 45 minutes treadmill

Friday-elliptical 75 minutes

Saturday-60 minutes treadmill

Totals: 3.25 hours of running + 2.6 hours elliptical + 2.25 hours of yoga + 1 hour spin +

1.25 hours swimming

Results:

Starting weight: 192.5    Jan 12th weigh-in: 182.6    Weight loss: 9.9 pounds

Week Two Recap:

After 12 days you can see the results..Mike has lost almost 10 pounds and I have lost 2.5 pounds. Believe it or not I am actually happy where I stand. After being sick for the entire week I still managed to drop a pound. It would have been very easy to end up gaining a pound of two or to skip a few workouts. I have to give credit to Mike...he has started the year hardcore with a 10 day juice fast and he worked out all 7 days last week. Kind of hard to compete with that....It must be nice to drop 10 pounds in two weeks! If you would like to see details on how Mike manages his juice fast check out his juice blogs from last year.

The next update will be 9 days out and I think it will be a very important status check. Both of us will be three weeks deep and hopefully we will both post some nice numbers. Can Mike continue this torrid pace? Can I finally post some decent losses or will I continue plodding along at a pound a week?

 Next update January 21st!

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Do you listen to music while running?

Posted by David Hardy
David Hardy
VTR Expert
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on Thursday, October 04, 2012
in Uncategorized

Let me start off by saying I have been running for over 20 years and I have never worn a walkman (those under 30 see picture below) i-pod, or any other device while running outdoors. Call me "old school", but I truly believe a big part of the enjoyment of running is smelling the air, enjoying the sounds of nature, and the freedom to explore new areas. There is nothing like running on a cool October morning on a country road, enjoying the sights and sounds as you cruise along at a comfortable pace. Running is a great way to escape from the day to day grind and the time to exercise your body and relax your mind.

Now that you have the picture of serenity on a nice country road......Why in the world would you want to listen to music while running? This is supposed to be your time away from everything. You would prefer to listen to your i-pod and hear the same songs that you have heard 1000 times than enjoy the sights and sounds outdoors? I think anyone that listens to music while running outdoors is missing out on a huge opportunity. Running is the time to look around and enjoy your surroundings.....Not constantly fiddling with your i-pod or phone, changing songs every 30 seconds oblivious to the world. If you have never ran outside without music try it next time. Learn to relax your mind and the joys of running free.

Even if you disagree with me there is another factor. Safety is also a huge concern when running outdoors. If your music is blaring then you are reducing your chances of hearing a car horn, fast approaching car, or any other noise that should warrant your attention. I may be in the minority but I believe listening to music while running outdoors is just a bad idea.

I do admit then when nature forces me to the dreadmill I do use an i-pod. This is totally different. There are no sights and sounds to enjoy. Safety issues do not exist. Therefore...blare your music and pray the time goes by quick. Hopefully this winter is a mild one with minimal snow so I won't have to run indoors.

 Let me know what you think...Agree or Disagree?

 

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