I don’t typically post articles on the weekends, but this idea has “Sunday afternoon project” written all over it. 

  Whether you’re a beginner or seasoned runner, you’ve probably accumulated a few race bibs and medals.  But where are you keeping them?  In a closet or drawer, tucked away for safe keeping? We work hard to earn these small trophies.  Why not display them where your friends and family can marvel at your achievements?  Besides, they might offer you motivation, inspiration, and courage to get through life’s “little” challenges.

Monika's Display

While taking a look online, I found that you can buy displays, frames, and medal holders from a number of different vendors.  It would appear to be a very lucrative business too, seeing as most of the displays started at $50, and a few exceeded $200.  I’m not willing to fork up that kind of money, so I decided to search Pinterest for ideas.  I found this display posted by MonikaRuns.  What’s great about it is it shows all of your medals and bibs in one place.  No bibs are hiding the others, giving you a true sense of all of your achievements.  I decided to use her display as a guide to build my own and that’s exactly what I’m going to show you today.  For under $20, you can showcase your race bling too!

Supplies

26 inch length board (I used 2.5 x ¾ inch width)

20 Screw Hooks (#10)

Mirror Wire Cord

2 Ring Hangers

4 Frame Mounting Hooks

Mailbox Lettering (optional)

Steps for Medal Holder

1.  Cut your board into 2 pieces (12 inch section for the medals and 14 inch section for the bibs).

2.  Drill holes in the shorter (12”) piece of board where you want your hooks to go.  I figured 20 hooks was a good amount.  Drill the holes just deep enough to get the hooks started.

Tip: Use a tape measure to get your spacing right.

3.  Screw the hooks into your board.  You can get them started by hand, but will probably need a wrench to get them completely seated.  This was probably the toughest (and most time consuming) part of the project.    

4.  Attach two frame mounts to the back of your board making sure that they are evenly balanced.

5.  Place your lettering at the top to give it some character.

Steps for Bib Holder

1.  Take your longer piece of board and measure out where you want your wire line to go.  I placed mine about an inch from each edge.

2.  Drill two shallow holes where you want your line to connect.

3.  Attach your wire to the ring hangers.  Hold the hangers up to the drilled holes on the board so that you can determine the length of wire you’ll need.   Remember to allow a little slack so that your bibs will droop slightly.  I found that using the wrench helped to get the wire wrapped around itself. 

4.  Screw the hangers into the board with your wire attached.

5.  Attach two frame mounts to the back so that you can attach it to your wall.  Be sure to make sure they are evenly placed.

 6.  Using the safety pins that came with your bibs, connect them to the wire by one of their four corners.  This makes them spread out nicely, making every bib visible.

Pretty easy, huh?  I hope that this will inspire you to build your own bib/medal display.  Please share your displays with us below by leaving a link to your pictures.  I would love to see the creative ways you’ve found to showcase your hard work.      

If you’re like many runners, you probably have an assortment of shoes lining your closet floor - You know, those shoes you bought last summer that you just,”had to have.” You may even have a few pairs stuffed beneath your bed, crammed in a gym bag, or hiding in the trunk of your car.  Some of these shoes may even be unworn.  Don’t feel bad, many of us will become shoe hoarders at some point in our running careers and probably not even realize it.  But, the sad truth is that there are people afflicted by natural disasters, poor economy, or war, that don’t have the money or resources to protect themselves from the dangers of the ground.  The great news is that you can recycle these shoes, donating them to someone, who otherwise, would not have a single pair. 

  There are many ways of recycling your old shoes and I would like to share some of those options with you today.  So before you go tossing your shoes into the nearest trash bin, to slowly decompose in a landfill, check out some of these green alternatives.  

    Your Local Goodwill – Probably the most popular option for recycling just about anything is Goodwill.  They have a long standing of helping people within their communities.  From providing jobs to selling gently used clothing, Goodwill helps those in need.  They are also a great place to drop off your unwanted running shoes.  That is, if they are gently used or unworn.  Goodwill is also a non-profit, making your donation a tax write-off.   

Craigslist - Running shoes aren't cheap.  So, why not sell them to make back a little money?  While donating has its rewards, you may not be ready to part with a pair of $150 Nikes that you bought just last season.  Listing your kicks on Craigslist is extremely simple, and you will likely be helping someone within your community.  I recently chose this option for a pair of shoes I’d never even worn, and something really cool happened; I met a local runner in the process.  I still see him from time to time, and he’s still rocking those Salomon Speed Cross 3s.  He got a pair of shoes that he loves and I made back a bit of my hard-earned money.

Soles for Souls - Founded in 2004, Soles4Souls is a global not-for-profit institution dedicated to fighting the devastating impact and perpetuation of poverty through the distribution of shoes and clothing. Soles4Souls receives millions of articles of used shoes and clothing that have been collected by individuals, schools, faith-based institutions, civic organizations and corporate partners.  After sorting items in its national warehouse system, Soles4Souls typically sells the used shoes and clothing, as well as some new items allocated by manufacturers, to carefully selected micro-enterprise organizations. These both private and non-profit companies are contracted to provide shipping, financing, inventory, training and other support to ultra-small businesses in countries like Haiti where there are virtually no jobs to generate personal income.  The great thing about Soles for Souls, is that they never waste a single pair of shoes.  And, they accept half-pairs of shoes!   

Reuse-A-Shoe – This is a very cool way to recycle and give your shoes a second life.  Nike’s Reuse-a-Shoe program takes worn out athletic shoes and grinds them down to create a new material called Nike Grind, which is used to make high-quality sports surfaces including courts, turf fields, tracks and more.  Since 1990, they’ve transformed 28 million pairs of shoes and 36,000 tons of scrap material into Nike Grind for use in more than 450,000 locations around the world.  Nike Grind end-products cover approximately 632,000,000 square feet - Nearly enough to cover the entire island of Manhattan (23 square miles).  Click hereto learn how you can participate in the Reuse-A-Shoe program.

     Earth911.com – If all else fails, you can find ways to recycle your old sneakers on Earth 911.  This site offers innovative and inspiring ideas on ways to save time, money, and resources.  While you’re there, see what else you have around the house that could be recycled or turned into a conversation piece.  Click hereto use their search box now! I hope this helped you to find an eco-friendly way of recycling your unwanted running shoes.  What are some ways that I left off?  Please share them below! Image Courtesy: http://bit.ly/11zUDt0

What used to be a rare topic on running forums has now become one of the most sought after subjects among runners looking to advance their running careers and/or improve PR times.  It’s no secret that a vegan diet can improve running performance; just take a look at Scott Jurek - For nearly two decades, Scott has been a dominant force in the rarefied sport of ultrarunning.  Perhaps more impressive than his many victories, including seven consecutive wins at the Western Sates 100-Mile Endurance Run, is that he does it all on an entirely plant-based diet.  Of course, there are many other vegan runners, including Rich Roll, Carl Lewis, and Matt Frazier (who just ran his first 100-miler). 

Scott Jurek                                                Carl Lewis                                           Matt Frazier

Some of the improvements that I noticed shortly after distancing myself from meat, eggs, cheese, and milk: increased energy, quicker recovery, joint pain relief, no injuries, and (of course) weight loss.  I also used to walk around feeling bloated most of the time.  Removing processed foods and animal products from my diet has actually helped me to feel more comfortable in my own skin (literally).  Obviously, the benefits of adopting a vegan diet go well beyond the pavement, but I’ve focused on running for the purpose of this article.  Read more about my story here.

One of the biggest problems with an omnivore’s diet is the consumption of animal protein.  Many runners believe (and I used to) that they should be consuming large amounts of protein because of their demanding lifestyle.  While eating meat and drinking milk, you not only get the animal protein, but its acidity too.   Animal protein is one of the most metabolically acidic foods that humans eat.  It creates conditions of acidity within the body after ingestion, forcing the body to seek to return to an alkaline state through demineralization of the bones and the cells.  This contributes to bone demineralization, which leads to weakened bones and, ultimately, osteoporosis.  This is especially bad for people who repetitively pound the ground with their legs for long periods of time.  We just can’t afford to have weakened bones. 

  Everything we eat either heels us or (you guessed it) kills us; it’s really that simple.  So what are some of these amazing plant-based foods that runners are eating? Here’s a quick list of superfoods that vegan athletes are mixing into their recipes to boost performance and promote speedy recovery. 

When I made the switch, I was completely lost as to what I should (or could) eat.  At first, I started with salads but that became old really quick.  I decided that I better learn how to cook a few things and started doing some research.  I now have more ingredients to cook with than ever before!  And, because I’ve already done the research, you don’t have to.  Here are some of the foods that make their way onto my shopping list each week.  Just keep in mind that fresh plant-based foods typically have shorter shelf-lives than their processed counterparts.  However, dried (or canned) beans, seeds, lentils, and legumes can have much longer shelf-lives.  It’s usually best to buy what you need for the upcoming week and leave the rest until you have a recipe that calls for it.

 Another great discovery of mine was the Vitamix Blender.  I use it every single day to make kale smoothies.  The power of the Vitamix allows me to pulverize my veggies and fruits into a cold refreshing drink.  It’s the quickest, easiest, and tastiest way to get your recommended dose of vitamins and nutrients.

Are you considering going plant-based but not sure yet?  What is keeping you from making the switch?  Let us know below! 

  Links:

http://bit.ly/164dAUo

http://bit.ly/164dAUp

http://bit.ly/164dAUr

http://bit.ly/164dAUs

There’s a new race in town (actually it’s everywhere).  Virtual racing allows you to race against people from all over the world at your own convenience.  Whether you opt for the treadmill or plot out your own course is up to you.  You can also decide when you want to run: early morning, afternoon, or even night.  The way you compete is pretty simple too:

1.  Register for the race

2.  Map out your own course using mapmyrun.com or runkeeper.com (skip if using dreadmilltreadmill)

3.  Run your Race within the race period given.

4.  Report your race time online.

5.  Watch and wait for other participants to finish.

This can be convenient for those who work more than one job or have kids, but is it right for everyone?  I’ve been invited to participate in several of these simulated races.  I haven’t jumped at the bit just yet, but haven’t written them off either.  Although I can see how this sort of racing may be fun to do from time to time, it certainly takes away from the overall experience of running a real race.  

For many runners, racing means a day to look forward to, people to meet, places to see, a mini-vacation, spectators cheering you on.  Virtual racing may take away all of those characteristics but it does add convenience.  It also allows charities the opportunity to raise more money and awareness by virtually hosting more races year round.

Being an IT student, I'm all for advancements in technology.  However, running is one of the ways that I experience nature and distance myself from my computer; it's the most natural thing that I do all day.  I understand that (in the last decade) companies have leveraged the internet to increase sales and marketing.  This makes me question the motive of these organizations that offer simulated online races.  I don't believe that they are all out for profits, but at the same time, I don't want to see running becoming a product that people purchase online.  We can all run and we can all donate to charities.  But (real) racing is an experience that can't be replicated and produces memories that last forever.     

  What are your thoughts on virtual races?  Have you run a virtual 5k, half marathon, or marathon?  What was your experience like?  Please take the time to let us know.  

 picture courtesy: herbstkind.deviantart.com/     

I encourage everyone to try this amazingly delicious (and nutritious) plum pudding. Not only is it tasty, but it’s chock-full of protein, omega 3 oils, and fiber.  With plums and chia seeds working together, this simple three ingredient dessert can improve brain function, reverse depression, provide antioxidant protection, and increase your overall health.  Obviously plums amazing to the taste buds, but they also provide our bodies with loads of vitamin A, C, and K.  Enough with the intro, let’s get plum crazy :)

Preparation:  5 minutes       Program:  Frozen Desserts

                             Yield:  4–6 servings

Ingredients

4 Plums (any variety)

1 cup Chia Seeds

1 cup Vanilla Almond Milk (sweetened)

 Quick note on chia seeds:  You can find chia seeds at most vegan-friendly grocers these days, from Trader Joes to Whole Foods.  I usually buy mine online from Nuts.com where they offer an organic variety.

Let’s Blend

1.  Slice open the plums and remove pits.

2.  Place all ingredients into the Vitamix container and secure the lid.

3.  Select Frozen Desserts program.

4.  Press Start.

5.  Allow machine to complete programmed cycle.

[If you are using the 5200 series, slowly work your way up to high setting and leave there for 30-45 seconds, making sure that the skins have been blended well]

 6.  Pour your blended goodness into a container with a lid and place it in the fridge for 30 minutes to 1 hour; this will allow the chia seeds to do their thing and gel up!

7.  Serve it up in your favorite dessert dish and enjoy!

I hope that you enjoy this awesome purple plum dessert!  You can find more Vitamix recipes here.  If you haven't already done yourself the favor and purchased a Vitamix blender, I encourage you to do so.  Vitamix blenders make healthy cooking easier and faster and require minimal clean-up.  To learn more about Vitamix, click here.  With my affiliate code 06-008570 you will receive free shipping on your order of a Vitamix 5200 series blender.  If you have any questions, please feel free to contact me using the "Contact" tab or by emailing me at [email protected].  Happy Blending!

Today, I will attempt to debunk the myths concerning the costs of going vegan.  Many people believe that making the switch to an animal-loving, planet-saving, healthy diet will cost them their life savings (plus retirement).  This simply is not true.  Not only will the healthy diet lower your medical bills, save you money from prescription costs, preserve the planet, and save the lives of countless animals, but the actual meals you will prepare will be cheaper too!  Let me give you some examples of a few of my favorite meals and you can tell me if it seems expensive.  This is a typical day for me:

Breakfast

Kale Smoothie

Add Pineapple for Extra Sweetness

1 Banana $0.15

1 Cup Kale $0.20

2 Dates $0.60

½ Granny Smith Apple $0.50

½ Bosc Pear $0.35

1 Carrot $0.15

½ Cup Broccoli $0.35

2 tsp flax seed $0.05

1 Cup Water $0.02

2 Slices of Ezekiel’s Cinnamon Raison Bread $0.43

Total --------------  $2.80

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Lunch

Veggie Burritos

 Cup of Cauliflower $0.75

¼ Onion $0.20

Clove of Garlic $0.05

½ Cup Black Beans $0.50

1 Tomato $0.75

Spices $0.15

½ Cup Couscous $0.50

2 Whole Wheat Handmade Tortillas $0.60

Total --------------  $3.50

Dinner

Fresh Pasta

Added Green Pepper

¼ Lb. Whole Wheat Pasta $0.57

2 Tomatoes $1.50

¼ Onion $0.20

2 Cloves Garlic $0.10

½ Cup Mushrooms $1.15

Fresh Basil (grown myself) $0.05

Fresh Oregano (grown myself) $0.05

2 Slices of Trader Joes Whole Wheat Bread $0.36

Total  --------------  $3.98

Grand Total for Entire Day --------------  $10.28

Who could possibly argue that this diet is expensive?  I will admit that organic fruits and veggies are more expensive per pound, and were not figured in for this scenario, but being vegan doesn’t necessarily mean buying organic (although I highlyrecommend it).  When you get into the organics, soy (and almond) milks, specialty superfoods, and mock meats, things get a bit pricier.  But, if I were on a meat-based diet and eating filet, caviar, lobster, and lamb, I would be spending much more than any herbivore.  The bottom line is that either diet can be expensive if you, a.) Eat out a lot, b.) Buy the specialty items, and c.) Buy organic and/or grass-fed.  However, a plant-based (vegan) diet in general is typically cheaper overall due to the decrease in medical expenses.  I haven’t had to see my doctor or buy cold medicine in I don’t know how long. 

I hope that this cleared up any misconceptions concerning the costs of being on a plant-based diet.  For a list of vegan diet foods click here.  Do you now think you can afford to go vegan?  Please, let me know below!  If you have any questions, feel free to ask under the "About Me" tab up top.  I will use these questions to create new articles that answer your questions :)   

This is a sweet smoothie that provides a treasure trove of antioxidants and nutrients.  Pomegranates have been marveled for their ability to boost immunity, improve circulation, and offer protection from certain cancers.  Pomegranates also contain vital B-complex groups of vitamins such as pantothenic acid (vitamin B-5), folates, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese.  Kiwis have extraordinary health benefits as well; they are an abundant source of vitamin-A, vitamin-E, vitamin-K and flavonoid anti-oxidants such as beta-carotene, lutein and xanthin.  Both fruits also contain high amounts of potassium; one serving of this drink offers 440 mg of potassium – That should take care of any cramps!  This nutrition packed recovery drink is perfect for those with a sweet tooth and can easily be made in under a few minutes.

            Preparation: 10 minutes           Program: Smoothies

            Yield: 4 servings

Ingredients

1 pomegranate

2 kiwis

1 bosc pear

1 banana

1 cup vanilla coconut milk

2 cups of ice

Let's Blend

  1.  Peel the kiwis and banana, remove fruit from pomegranate, and slice pear into four pieces.

2.  Place all ingredients into the Vitamix container and secure lid.

3.  Select Smoothies program.

4. Press Start.

5.  Wait for cycle to finish (adding more ice if necessary).

[If you are using the 5200 series, simply work your way up to high setting and leave there for 30-45 seconds]

I hope that you enjoyed your Pomegranate Kiwi Power Smoothie.  You can find more Vitamix recipes here.  If you are interested in learning more about Vitamix blenders, click here.  Vitamix blenders make healthy cooking easier and faster and require minimal clean-up. 

Enter your email below to have new articles sent directly to your inbox.  Happy blending!

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Photo Courtesy: knofla.deviantart.com

There’s been a lot of buzz on the internet lately about a supplementsuperfoodthat is finding its way into running bags all over this country (and beyond).  This is not another energy drink, protein bar, gel, gu, etc.; this is a completely organic and naturally occurring food that has been used for its health benefits for over 50 years.  I’m talking about Spirulina.  ENERGYbits provides you with a dose of this protein-packed superfood, boosting your mental and physical energy and endurance naturally.     

What’s in ENERGYbits?

This is the best part - ENERGYbits contain only one (1) ingredient: 100% pure, organically grown, certified non-GMO algae (Spirulina).  Each tab contains 60% protein, 40 nutrients, and just one calorie.  They contain no sugar, chemicals, caffeine, gluten, soy, or additives of any kind.  

Why Use ENERGYbits?

Nutritional Info

According to their website, ENERGYbits can be used for:

Increasing Energy

Increasing Endurance

Increasing Mental Vitality

High Protein Snack

Curbing Hunger

Meal Replacement

Balancing Blood Sugar

Lowering Blood Pressure

Reducing Fatigue  

ENERGYbits Health Benefits

Helps improve physical energy

Helps improve endurance

Helps reduce fatigue

Helps speed athletic recovery

Helps healing from brain concussions and reduces brain fog

Helps build muscle

Helps improve mental focus and clarity

Helps reduce anemia

Helps reduce blood pressure

Helps reduce cholesterol

Helps balance blood sugar

Provides natural nitric oxide

Provides most daily nutritional needs, especially greens

Provides high quality protein and nutrition on the run or on the road

Helps fight free radicals with high concentration of antioxidants

Helps balances all body functions – is 100% alkaline

Helps improve skin, hair, nails, bones and eye health

Helps build healthy blood, cell tissue and muscle

Helps improve mood

Helps remove hunger

Raw food, great for vegans or those who hate greens

Safe nutrition for anyone of any age, from children to seniors

How to Take?

 For best results, swallow at least 30 ENERGYbits® (or more) before any workout, run, game, or intense physical or mental activity. They will improve your energy and endurance. Also, take whenever you are tired, hungry, or don't have time to eat or cook. They are a terrific high protein, low calorie snack or meal on the go (a favorite of Olympic athletes).  Swallow with beverage (or chew them as you would a handful of nuts). Remember, they're "bits" of food (not pills).

My Review

I’ve actually been using spirulina every day for the past few months. I add a few teaspoons of it my green smoothiesor slip it into a recipe when I get the chance.  When I heard that I could take it in a tab form, I was pretty excited to try them.  ENERGYbits contacted me last week, offering me a sample to try and review; I was all for it.  Anytime that I can review a natural product for my readers, I’m game. (hint..hint) 

Luckily, I got the little green tabs in the mail the day before a 5k race.  I thought, how perfect.  The only problem was that I couldn’t differentiate my excitement from the energy I was receiving from the bits - I was pretty amped up :)  I thought I should try them again before doing a review, so I took them again this morning before a 10 mile run. 

To really put the bits to the test, I skipped my morning coffee (scary) and breakfast, taking the bits instead.  I nevermiss my morning coffee, so this was a true test of the spirulina’s power.  I took 20 tabs with water and waited about 20 minutes.  I didn’t really notice anything until about 5 miles into my run; I was feeling great and not tiring at all.  During the last three miles of my run, I actually gained speed without trying.  The really surprising part - after my run I wasn’t even hungry (Usually after burning 1,100 calories I’m starving).

I would say that these little bits are definitely beneficial for us runners. One important thing to note is that ENERGYbits are a food and not a supplement.  The energy that you receive from the bits is not as much a rush as it is a sustainable type boost; the more you push yourself, the better they work!  I’ve been talking about the benefits of superfoods since I started this blog.  The cool thing about ENERGYbits is that you can just pop the little tin in your gym bag, pocket, or center console of your car.  I may start using them to stave off hunger when I’m in my 5-hour classes too. 

Giveaway and Discount 

Now it’s your chance to give these little bits a try and let me know what you think.  If you would like to receive a free sample, just enter the giveaway below.  You can also get a 10% Discount off of your order from ENERGYbits by entering in the code “BLOG” into the coupon box during checkout.  Good Luck to all of the contestants and make sure you check back every day for multiple entries into the drawing. 

The giveaway is open July 23rd 12am(EST) to July 31st 12am(EST). Rafflecopter will pick the lucky winner and I will let you know who it is on this page within 24 hours of the contest ending.

a Rafflecopter giveaway

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Disclaimer: I was given a sample pack of ENERGYbits for free to try and review on my blog, I was not compensated in any other way. All opinions in this post are mine and mine alone and they have not been controlled or influenced by ENERGYbits or anyone else. 

While strolling through twitterland the other 

tweeted picture from @BarefootTed

day, I came across a tweet from Barefoot Ted that caught my attention.  Who is Barefoot Ted you ask?  Seriously!?  He’s only the craziest barefoot runner around.  Well, maybe he’s not crazy (or even completely barefoot) but he was one of the main characters in Christopher McDougall’s best-selling book, “Born to Run.”  In the book, Ted constantly had to defend his shoes (Vibram Five Fingers) from the criticism of his fellow runners.  Throughout the book, McDougall explored the benefits of running barefoot, or in minimalist shoes.  He found that the human body has evolved to run and that traditional running shoes are only a setback for the competitive runner. 

Manuel Luna

Okay, back to my point.  So I noticed this picture Barefoot Ted tweeted of his Luna Sandals.  He had just finished day one of the PowerAde RunFire Cappadocia Ultra Marathon, which is a six-day race located in Istanbul that covers over 150 miles of rugged and dry terrain.  It would appear that Barefoot Ted has ditched the Vibrams for a pair of running sandals.  This wasn’t much of a surprise, as many ultra-runners wear sandals on their long journeys.  What’s really cool is that Barefoot Ted is making the sandals himself.  In the spring of 2006, when Barefoot Ted visited the Copper Canyons of Northern Mexico to run the original Copper Canyon Ultra, he met Manuel Luna.  Luna is a local Tarahumaran, who helped Ted make a pair of traditional huarache sandals out of an old tire.  At that point, the seed had been planted.  A few years later, he started up Luna Sandals from his garage and started production.  Within months, business grew and he was forced to move operations into a bigger building.  Below is a time-lapse video of their sandal production.

This got me thinking – is it time I try out a pair of running sandals? If I were going to, it would probably be Luna Sandals.  Here’s why:

Lunas have been shipped to over 65 countries and every continent, even Antarctica!

Lunas have been worn at the Copper Canyon Ultra Marathon, Leadville Trail 100, Ford Ironman World Championship, the Manhattan Beach 10k (which was won by Lunar Monkey Patrick Sweeney), and dozens of other races.

 The Original Luna was chosen as "Best in Show" at the 2011 Outdoor Retailer Expo by Gear Junkie.

 The Original Luna was listed as one of the 5 best barefoot options by Stuff.tv.

Luna Sandal Philosophy

We believe that when we become more connected and in tune with our own bodies, as well as with each other, we can often regain a fundamental source of happiness and good health. Our bodies are not broken by design, and when we trust them, our instincts, and our desires, we often find a more genuine expression of who we are.

We are interested in the designs of traditional sandals from all over the world: sandals made out of natural, sustainable materials that are easy to make by hand with simple tools. Minimalist footwear traditions are part of our shared heritage and we should preserve them and encourage others to do the same.

I especially like the fact that they use natural, sustainable materials for the creation of these sandals.  And, because they are constructed by hand, without the use of large equipment, they have a lighter carbon footprint than the competition. 

Let me know if you’ve tried running in sandals.  What do you think about Luna Sandals?  Worth a try?  

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Seeing that I am running a 5k tomorrow, I thought I’d give some pointers on what to do the day before a 5k race.  The week leading up to a race can be somewhat stressful.  The day before a race can be even worse.  Don’t stress yourself out.  Follow this checklist to make sure that you’re prepared to run your race. 5ks should be fun, and you owe it to yourself to get out there and enjoy it. 

1.  Relax – First and foremost, you should allow yourself to rest and relax the day before your 5k.  It can sometimes feel as though you have a million things you need to do to get prepared.  The best thing that you can do for yourself is to take it easy.  Find a good book and a shade tree, watch a calming movie, go get a massage, or take your dog for a peaceful stroll.  Just don’t over exert yourself; save that precious energy for tomorrow’s race. 

  2.  Pick Up your Race Bib and Packet - Believe it or not, some people get lost in the excitement so much that they actually forget to do this.  Most races will have packet pickup times the day before the race.  Even bigger races (with more participants) will have multiple days to pick up packets.  Waiting till race day to get your packet can be troublesome; you may encounter long lines and barely make it to the starting line in time to turn your iPod on.  Also, you will want to allow yourself time to use the bathroom before heading to the start/finish.

   3.  Charge Up your Devices - Speaking of iPods, you will want to make sure that yours is charged.  Most people will remember to charge their smartphones, but many forget about their digital cameras and MP3 players.  Also, if you track your activities with a GPS watch, you will want to be sure that it’s juiced up for race day as well.

4.   Don’t Run – Actually, let me clarify: Do run, if you feel that you are able to without overdoing it.  While it is important to keep the legs loosened up, you can sometimes do more harm than good from running the day before your race.  I wouldn’t suggest going out the day before a 5k and trying to beat your personal best time.  Keep it nice and easy, with a pace much slower than you are used to.  Most people actually find it harder to run slower than normal.  Do what feels comfortable for you and you should be okay.

5.  Check the Weather – Do you know whether it will be sunny and 90 degrees or rainy and 50 degrees?  If you don’t know the weather, you don’t know what to wear.  I have planned poorly for races before and I ended up running 26.2 miles in freezing rain when I assumed that it would be sunny and 60 degrees - let’s just say that a t-shirt and shorts didn’t suffice.  Never assume that the weather will be like it has been.  I love weather.combecause I feel that they are much more reliable than my local news.  You can narrow it down to the exact time the race will begin.  This gives you a good estimate of what to expect.  You should then be able to dress accordingly.  

 6.  Visit the Webpage of Your 5k Race – Head over to the website of your race where they will give you a full rundown of the race day logistics.  It’s good to double check your start time and location.  Some races will also send out emails to keep you informed of what’s going on.  Make sure that you are signed up to receive such notifications.

7.  Eat & Drink Lightly – For the most part, I would suggest eating like you normally would.  We need not change our diets the day before a race unless it’s to cut back a tad.  Running a 5k is not quite like running a half or full marathon where you need plenty of carbs, healthy fat, and electrolytes.  You should not be switching up what you eat the day before, or the day of, your 5k.  Again, take it easy; do like you normally do.  You should have tested out energy gels weeks before your race to be sure that your body can handle them.  Eating things unfamiliar to your body may result in an upset stomach or worse.

While hydrating is important, don’t overdo it.  You know why you see so many people lined up at the port-a-potties on race day?  Because, they stayed up all night hydrating.  Getting plenty of water does not mean drinking until your stomach hurts.  Get your regular 6 – 8 glasses of water in for the day and you should be good.  Besides, over urinating is the fastest way to lose vital nutrients.

8.  Plan for Travel – For some races, we will need to travel a bit to get there.  Be sure that you know what time you need to get up in order to get to your race before the starting gun goes off.  Also, be sure that you know how to get there.  Account for setbacks and traffic congestion that you may encounter. Remember Murphy’s Law – “What can go wrong, will go wrong.”

9.  Be Prepared – Have all of your gear, bib, snacks, and clothes ready the night before your race.  In a situation where you wake up late, you should be ready to head out the door in minutes.  One of the biggest time-consuming tasks that I encounter on race day is getting that bib pinned to my shirt.  Go ahead and get that out of the way to save you critical time.  Have a small, energy-packed breakfast premade the night before as well.  

10.  Get Plenty of Sleep – This one’s a bit tricky.  With all the excitement and anticipation for a race, it can be difficult getting any sleep.  If your 5k is a morning run, be sure to get to bed early.  I typically get somewhere between 4 and 6 hours of sleep the night before a race.  It is beneficial to get more than this, but don’t worry if you fall short of 7 hours.  Some people read a calming book, work a crossword puzzle, or drink a glass of wine to help them get to sleep.  I like to meditate a bit to speed up the process. 

I hope that this has helped you to feel better prepared for your race tomorrow.  Good luck on your run and remember to keep relaxed and enjoy yourself.  Would you add anything else to this checklist?  Please let me know (below) what you do to prepare yourself for a 5k race.

Photos Courtesy Of:

marin/FreeDigitalPhotos.net

ditalart/FreeDigitalPhotos.net

DavidCastilloDominici/FreeDigitalPhotos.net

yadiyada27/Deviantart.com

zomb5/Deviantart.com

Trulsson/Deviantart.com

Baka-Tama/Deviantart.com

RoselineLphoto/Deviantart.com

Image Courtesy of Sura Nual Pradid/FreeDigitalPhotos.net

This is a great question, and the answer varies among individuals.  Running for fun is not typically the starting point for most runners today.  With America’s obesity epidemic, most runners are starting for reasons more closely related to weight loss, stress management, or simply to give them an excuse to eat the next dessert.  Whatever your reasons for starting to run, there should come a point when running becomes fun – yes, you will actually look forward to hitting the trails (or pavement) first thing in the morning.

My running career started like most people.  No, I didn’t begin in high school with a track team.  I also didn’t just up and decide one day that running sounded like fun and I would push myself to the limits like an adrenaline fueled junkie. Actually, I was sick of the way I looked and felt, and was ready to get active and change things.  I had to force myself out into the heat of the day (sweating bullets) to get one of my three miles a week in.  I was only doing the bare minimum that I felt was necessary to lose a little weight.  Fun was not a word that I found to be associated with running.  It was a chore, and so I treated it that way. 

I had met some other guys who were running 15 – 30 miles a week and I thought two things: a) they were crazy, and b) I wish I were that crazy.  What in the world was driving these madmen to run at such lengths and speed?  Whatever it was, I didn’t have it.  One of these friends asked me to do a half-marathon with him in December of 2012.  I said sure, although I had no idea how I would manage to tackle such a distance.  This goal I set was exactly what I needed to push myself to the next level.  I was told that my training should consist of long runs exceeding 10 miles.  I (slowly) worked my way up to 6, 7, 8, and 11 mile runs within a couple of months.  Before I realized it, I was running 14 miles at a time.  I had exceeded my goal (and was ecstatic)!    

This was my turning point; running was officially fun – mostly because I finally felt like I was good at it and could far exceed my goals.  Besides, by this time I had lost 20+ lbs. and was already feeling physically better.  I ran my half marathon and finished in 1 hour 39 minutes, placing me 131st of 1,173 participants.  I wanted to run for longer distances, at higher elevations, and (of course) faster!  I had become just like one of my “crazy” running friends; I craved the run and looked forward to it.  I finally had what they had. 

Since that first race, I have remained active within the racing community.  I am always signed up for a race, whether it’s a 5k or full marathon.  I have now completed 1 full marathon, 2 half-marathons, 2 5ks, and have another 5k lined up for this weekend.  I rarely think of running as competition though.  Really, you’re only opponent is yourself- fighting that inner voice is the toughest. Today, I typically think of running as a way to get out of myself, relax, and yes, have fun.  I love meeting up with my running friends and taking off down the road, leaving life in our dust.  Of course, there are probably many bystanders thinking, “They’re crazy.”  Perhaps, I’ll meet them soon enough.     

What is your motivation for running?  Has it become fun yet? Tell me in the comment section below.

If you're thinking about running a half-marathon, check out this training guide.

I love me some potatoes – Sweet, Red, Yukon Gold, Russet, and even Adirondack Blue.  No matter which potato you pick, these baked home fries will make the perfect accompaniment to any meal. 

                Preparation:  5 minutes               Cooking:  30 - 35 minutes

                Yield:  4 servings

Ingredients

Love this stuff

4 medium potatoes (I chose red)

1 Tbsp Extra Virgin Olive Oil (EVOO)

2 tsp Trader Joes 21 Seasoning Salute

½ tsp kosher salt

Directions:

1.  Preheat oven to 400 degrees.

2.  Slice up the potatoes into small pieces.

3.  Place the potatoes, 21 Seasoning Salute, salt, and EVOO into a bowl and mix well.

4.  Spread out the coated potato pieces onto an ungreased baking sheet.

5.  Put on middle oven rack and bake for 30 – 35 minutes.  Mix the potatoes after about 15 minutes to ensure they are not sticking to the baking sheet.

Serve these baked home fries up with your favorite sandwich or eat them by themselves for a snack.  I love them alongside a tofu egg salad sandwich. 

Image Courtesy of Renjith Krishnan/FreeDigitalPhotos.net

It’s becoming quite apparent that the practice of minimalist running is not but a trend, and it’s not on the decline as many believe.  No, I am constantly getting hits to the site with the search terms, “Vibram,” “Five Finger Shoes,” “Minimalist Footwear,” and the like.  I am also receiving a lot of questions concerning my transition into the funky five-toed footwear that I currently sport.  For those of you wondering, I no longer consider myself “in transition.”  No, I am firmly planted in these wonderful shoes and plan to continue running in them until they prove themselves otherwise.  

Minimalist Footwear trend over time

The Barefoot/Minimalist Movement appears to have started around 2010, picked up speed around February of 2011, dropped off in the middle of 2011, and never really regained traction again - that’s not until recently.  As you can see from the graph above, minimalist footwear is making a comeback once again.  (Whew – it’s not just my imagination.)  These trends are very interesting to follow.  I began to wonder why these trends were taking place; what was going on in the news and online forums during these peaks and valleys?  What forces out in this great universe were steering the attention of millions of people?  After doing some digging, I found some clues.

In 2009, Christopher McDougall took the running community by storm.  In his best-selling book, Born to Run, McDougall tracks down members of the reclusive Tarahumara Indian tribe in the Mexican Copper Canyons. After being repeatedly injured as a runner himself, McDougall marvels at the tribe's ability to run ultra distances (over 26.2 miles, commonly 100 miles or more) at incredible speeds, without getting the routine injuries of most American runners. The book received attention in the sporting world for McDougall's description of how he overcame injuries by modeling his running after the Tarahumara. He asserts that modern cushioned running shoes are a major cause of running injury, pointing to the thin sandals called huaraches worn by Tarahumara runners, and the explosion of running-related injuries since the introduction of modern running shoes in 1972.

In 2010, an article aptly titled, Almost Bare, appeared on “The Star Online.”  In this article, they introduced the world to an entirely new trend, “Minimalist Running.”  They proudly boast, “Say hello to minimal footwear — shoes that do away with frills like cushioning and motion control, yet mimic barefoot running, and come with protection and grip.”

Also in 2010, a Harvard study concerning barefoot running and injuries was published.  Here is a summary of their findings:

Our research asked how and why humans can and did run comfortably without modern running shoes. We tested and confirmed what many people knew already: that most experienced, habitually barefoot runners tend to avoid landing on the heel and instead land with a forefoot or midfoot strike. The bulk of our published research explores the collisional mechanics of different kinds of foot strikes. We show that most forefoot and some midfoot strikes (shod or barefoot) do not generate the sudden, large impact transients that occur when you heel strike (shod or barefoot). Consequently, runners who forefoot or midfoot strike do not need shoes with elevated cushioned heels to cope with these sudden, high transient forces that occur when you land on the ground. Therefore, barefoot and minimally shod people can run easily on the hardest surfaces in the world without discomfort from landing. If impact transient forces contribute to some forms of injury, then this style of running (shod or barefoot) might have some benefits, but that hypothesis remains to be tested.

So what happened in August of 2011 to cause such a steep decline in the minimalist movement?  Was it just another trend that faded into the backdrop as another fad emerged?  Honestly, I’m not quite sure.  There isn’t any clear evidence to support the theory of another shoe stealing the minimalist’s thunder.  I have an idea though; I believe that people began to injure themselves by not transitioning properly. 

To support this theory, I’ll point your attention to the letter “B” on the trend graph.  At that point (February 2012), Vibram (the leaders in minimalist footwear) made an announcement.  As reported by Reuters, “Vibram FiveFingers®, a pioneer in minimalist footwear, recently announced the launch of their new educational fitness resource portal. The section of their website contains new and exciting educational tools and information for consumers looking to transition to barefoot fitness. It also has valuable information on how to start a new exercise regime, or enhance a pre-existing one, for 2012. As a leader in the barefoot running movement, Vibram is dedicated to educating its consumers on the best practices for the minimalist fitness revolution.”

I believe that in 2012, people began to transition into the five-fingered shoes without injury.  They learned from the resources that were posted on Vibram's website, and possibly from other runners who had transitioned properly.  Everyone knows that word of mouth is (possibly) the best form of advertisement for any company, and Vibram wasn’t profiting from it at all before 2012.  Who’s going to take running advice from someone limping around with their toes exposed?  If you’ve read the articleregarding my transition, you will recall that, I too, transitioned poorly.  I went all out, without reading anything or asking for any advice.  What’s sad is I knew about the material on the website. 

Here’s My Point: 

I encourage everyone that I speak with to read over the material (which I’ve linked to in the aforementioned article) and understand the changes that will be taking place during your transition.  Get to know your feet, learn to appreciate all that they do for you, and for god’s sake, get them out of those casts that you call “running shoes.”  We can encourage the growth of the minimalist movement through educating others on how to transition properly.  Lack of proper training is what may stop this running “trend” in its tracks for good.  Everyone deserves to know how they can prevent injuries, free their feet, and lose the orthotics - Minimalist footwear can do that!  Read this article on barefoot running to find out what you are missing out on. 

What shoes are you currently running in?  Have you ever considered minimalist shoes? 

Enjoy this mildly sweet Peach Coconut Dream green smoothie – Perfect for those watching their sugar intake.  If you want it sweeter, feel free to add a banana, which also adds more potassium.

                       Preparation: 5 minutes                 Program: Manual

                       Servings: 2

Ingredients

2 cups spinach, fresh

1 cup coconut water

2 cups grapes

2 peaches

Directions

Blend spinach and coconut water until smooth.  Next, add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

This recipe came from Simple Green Smoothies where they have spent the past few years testing and creating hundreds of green smoothie recipes that are just pure deliciousness. Check out their Beginner’s Luck recipe (it’s still one of our favorites) and make sure you join their next LIVE 30-Day Green Smoothie Challenge.

                         Preparation: 10 minutes      Program: Smoothies

                         Yield: 4 cups

Ingredients

6 ounces roasted red peppers

½ cup water

2 Tbsp olive oil

½ cup tahini paste

2 ½ Tbsp lemon juice

2 garlic cloves, peeled

1 tsp hot sauce

3 cups canned garbanzo beans, drained

1 tsp cumin powder

1 tsp salt

½ tsp black pepper

  1. Place all ingredients into the Vitamix container in the order listed and secure lid.

2.  Select Smoothies program.

3.  Press Start.

4.  Allow machine to complete programmed cycle.  Add water if necessary to keep mixture flowing freely through blades.

[If you are using the 5200 series, simply work your way up to high setting and leave there for 30-45 seconds]

For a tahini-free hummus recipe click here.

To learn more about Vitamix, click here.  With my affiliate code 06-008570 you will receive free shipping on your order of a Vitamix 5200 series blender. 

Courtesy: nothought.deviantart.com

I've usually don't write these kinds of posts, but what the heck?  I saw this on Evelin’s blog and it looked like fun.  I thought this would be a nice break from the regular recipes and running posts.  It'll also allow you to get to know me a little better.  Here it goes...

Old School Blogging A-Z

A. Attached or Single?

Single and (quite honestly) enjoying it

B. Best Friend?

I don't really have a "Best" but one of my favorites is

my Runnin’ buddy, Juice (a.k.a. Bob)

C. Cake or pie?

Don’t do much dessert, but… pie.  Cake typically involves the use of dairy.

D. Day of choice?

Monday (just because I like to be positive)

E. Essential Item?

Computer – seriously… gotta have it!

F. Favorite color?

Orange

G. Gummy bears or worms?

Don’t do Gelatin – Taken from Wiki [Gelatin is a mixture of peptides and proteins produced by partial hydrolysis of collagen extracted from the skin, boiled crushed horn, hoof and bones, connective tissues, organs and some intestines of animals such as domesticated cattle, chicken, pigs, and horses. Food-grade gelatin is produced mainly from two raw materials, beef skin and pig hide.]  Really, why do people eat this stuff?

Home town?

Winston-Salem, NC – God Fearin’ Country

I. Favorite Indulgence?

85%+ Cacao Dark Chocolate

J. January or July?

July, because it is July (me being positive again)

K. Kids?

Not yet

L. Life isn’t complete without?

Running, duh!

M. Marriage date?

I don’t care what time of year, but at least two years from the time we meet :)

N. Number of brothers/sisters?

I have one older brother

O. Oranges or Apples?

Oranges... because they’re orange

P. Phobias?

I seriously have a fear of something happening to my legs or feet.  I don’t know what I would do without them.  It would really hamper my running.

Q. Quotes?

"Success is peace of mind, which is a direct result of self-satisfaction in knowing you did your best to become the best that you are capable of becoming."

                                                                                John Wooden

“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot.”

                                                                               Eleanor Roosevelt

R. Reasons to smile?

Why not?

S. Season of choice?

Trader Joe’s 21 Seasoning Salute

Oh… Summer!

T. Tag 5 People.

Alan Murray and Janette Murray-Wakelin (my vegan heroes)

Scott Jurek

Barefoot Ted

Caldwell B. Esselstyn, Jr., M.D.

U. Unknown fact about me?

I rarely eat salads.

V. Vegetable?

All of them

W. Worst habit?

Saying ‘yes’ to everything

X. Xray or Ultrasound?

Xray vision *_*

Y. Your favorite food?

Indian Cuisine.  Close second - yellow coconut curry over tofu and vegetables

Z. Zodiac sign?

Gemini – possessing the virtue of knowledge

That was a lot of fun.  Try it yourself.  Pick one and answer it in the comments below… I dare ya!

Hello there!  Want to be a guest blogger on Forks to Feet?  Perhaps you are vegan, or a runner (or both), and you have something interesting to add to the site.  I would be happy to review your posts and determine whether or not your content matches up with the site's overall purpose - to offer advice and information regarding vegan nutrition and running.  How to Submit? Please include:

Your Name

A Short Bio of Yourself

Your Blog/Site Name

Blog/Site's URL

Any Social Media You Want Included: Facebook, Twitter, Google+, etc.

Article/Post Title

Article/Post HTML or Word Document