Adding More Fiber to Your Diet

We keep reading that it is important to include more fiber in our diets to maintain a healthy lifestyle and weight. Read some strategies and tips on how to increase your daily fiber intake.

30 Foods That Fight Fat | Active.com

4 Ways to Live a Fat-Burning Life

New Year resolution to get in shape and shed some extra pounds? Read about some simple strategies from Active.com that will help you: (1) build more muscle; (2) outsmart a weight loss plateau; (3) burn calories; and (4) counteract hunger hormones.

4 Ways to Live a Fat-Burning Life | Active.com

Trying to Get Back on Track

I took off about 10 days from any type of running and training as I was having a fair amount of swelling and discomfort in my foot. I probably 'overdid' it with my running 2 weeks ago. So, I made it back to the gym today and ran an easy 2.3 miles and the foot feels pretty good right now. It was the first time I ran in my new Asics Cumulus running shoes and boy are they comfortable! Also, I iced my foot for about 20 minutes once I got home. So, my mantra right now is "Easy Does It". I won't run again until Wednesday or Thursday. And, icing is going to be the key for me over the next couple of months – something new that I am not accustomed to doing. I'm still cautiously optimistic that I'll be able to run the FirstWatch Half-Marathon in Sarasota in March. I think the next month will be pivotal for me to see how I am able to resume my training. There will be plenty more races after March if this one doesn't work out.

Happy Trails Everyone!

John

Your Holiday Nutrition Recovery Plan from Active.com

Ok, we've all done it - Splurged a bit on our calorie intake over the holidays. Rather than beating yourself up and falling deeper into post-holiday bad eating habits, take action and get back on track by implementing a Post-Holiday Nutrition Recovery Plan.

Read more about how you can jump start your post-holiday nutrition recovery plan

Holiday Gift Ideas: Yummy Sports Foods

View some yummy recipes from the Sports Nutrition Guidebook including oatmeal pancakes, mock pasta alfredo, peanutbuttery bars and chocolate lush.

Holiday Gift Ideas: Yummy Sports Foods Active.com

Foods That Boost Energy

Find out how red bell peppers, salmon, carrots, fortified cereals and almonds can boost your energy and provide the essential nutrients that are important to help you recover from running injuries.

Foods That Boost Energy Active.com

2.0 Miles – It’s a Start

Ok, my Physical Therapy has been moving along quite well and I did a few 4 minute jogs on the treadmill this week. So, today at the gym, I included a 2.0 mile jog at a very comfortable pace. Alright – don't laugh – it was a 15 minute per mile pace but it's a start. Actually, I felt pretty good throughout; my toe was a little uncomfortable but that is to be expected at this point. The good news is that I am seeing progress on a daily basis at this point. I only have 2 weeks left of Physical Therapy and then I'll be on my way.

I did register for the FirstWatch Half-Marathon in Sarasota, FL that will be on Sunday, March 13 so now I have an event to plan for and look forward to! I am very thankful that I am bringing this year to an end by closing this crazy chapter of my life. I'm on the mend and expect to be 100% functional within the next couple of weeks – Yee-haw!

 

 

My Feet Are Complete Again!

Ok, maybe the title is a bit over dramatic but I felt pretty darn good earlier this week when my surgeon told me that I 'graduated' and I didn't need to see him anymore. I am completely out of the boot and will be continuing Physical Therapy for another month. In fact, I walked on the treadmill for the first time in 4 months and it felt great! I know I still have a long way to go before I run my next race but a repeat performance at the Sarasota FirstWatch Half-Marathon in March 2011 seems very likely at this point. Within the next month, I feel confident that I will have a better handle on putting a training program that will prepare me for a race in March.

Before all of this happened, I was setting my sights on running my first full marathon sometime in 2011. I just received the latest edition of Runner's World magazine where they highlight first-time favorites for marathons and right now, I am considering Ogden (Utah), Portland (Oregon) and the Marine Corps Marathon (Washington, DC). Portland and Marine Corps seem more likely since they are both in October which will give me more time to train but the scenery in Utah looks pretty inviting!

Making Progress

I am now halfway through my final stretch of 6-weeks in the boot and Physical Therapy! All-in-all, I am making good progress and feeling better and stronger every day. And, I am back to driving into the office rather than working from home. When I think back and realize this all started back in July, it kind of blows me away. I feel like I've been in a time warp.

I'm still not able to move my big toe but my Physical Therapist assures me that will come in time. The swelling has come down considerably but I still can't put on my normal shoe – hopefully, I'll be able to reach that milestone in the next month.

Also, I finally got back to the gym and have been working on getting my upper body back into shape. I've taken off 10 pounds since July and I am sure some or most of that is muscle loss. So, I'm getting reacquainted with lifting!

I am feeling good and confident and I am still focused on resuming running – probably February of next year.

Booted!

Well, here I am 6-weeks following my 2nd foot surgery and I got a good report from my doctor yesterday. The cast is off my foot and I will be in a boot for the next 6 weeks for walking. I can take the boot off when I sleep so that is a wonderful relief! The tendon is attached but very weak so I will be having Physical Therapy twice a week for the next 6 weeks for regaining mobility and developing strength. I know what I have to do and I'm determined to make it happen!

Patience is a big part of the recovery process and I am lucky to have lot's of it. I'm trying to set realistic expectations for my future running plans and it looks like I won't be able to start running again until March, 2011. So, that will give me just a little more than 2 months to train for the 10-mile Broad Street Run in May. It seems a long way off at the moment but it is what I have to look forward to!

In the meantime, I hope to make an appearance at the gym this coming weekend to start upper body strengthening again. I have lost about 10 pounds since all of this started and I need to get things toned up. More fun to come!

Recovery Continues

Just one more week to go in my cast and then Physical Therapy begins. I'll find out more next week about how long my therapy will last but I am assuming it will be about 2 months. It seems like the swelling in my foot is down considerably so I am encouraged that the healing process is progressing along well. I really want to wiggle my toes but want to wait until I see the doctor – don't want to take any chances of jeopardizing my recovery.

I can't tell you how frustrating this whole experience has been for me, especially with all of the beautiful Fall weather we've been having. I want to be outside now but continue to remind myself it won't be too much longer! It's still too early for me to plan my next run. I should have a better idea once my therapy begins and I start seeing progress. There will be the 2011 Broad Street Run in May but I would really like to think that I should be able to run a half-marathon in either March or April.

In the meantime, GO PHILLIES!

Today I am ‘Virtually’ Running

Here I am, lying in bed on this beautiful Sunday morning when I should be running in the Philadelphia Rock ‘n’ Roll Half-Marathon!

It is such a beautiful day so I am very happy for the runners. But, today, instead of lining up at the starting line and kicking off for running 13.1 miles, I am envisioning how I would be feeling right now, about half-way through the race. I would like to think that I am feeling energized by the crowds and confident that I will soon be crossing that finish line!

Good Luck to all of you runners today who have trained so hard for this event! I am there with you in spirit and can’t wait to be able to put on my running shoes again!!

On The Road to Recovery....

The summer of 2010 will be a hard one for me to forget! After completing a pretty strong stretch of runs and races in the Spring, I hit a wall in July after experiencing a couple of non-running related injuries - a dislocated shoulder and a severed tendon in my right foot.

My shoulder is healing steadily and the good news is that there was no damage to the rotator cuff which is one of the more serious consequences. So, I expect to regain a full range of motion through physical therapy.

Yesterday, I had a 2nd surgery on my foot as the 1st surgery trying to repair the extensor hallicus longus tendon was unsuccessful (sigh). This time, they had to do a 'tendon transfer' because the damaged tendon was unrepairable. So, they basically took the tendon from my 2nd toe and transferred it to the big toe; and, toes 2 and 3 will share a tendon! Sounds complicated but the surgery only lasted an hour and a half. The toughest part of recovery is that I have to be non-weight bearing for 6 weeks. I am in a hard cast in bed for the first 2 weeks followed by 4 weeks in a boot. Thank goodness for the internet, cable television, crossword puzzles, and sudoku!!

So, needless to say... my marathon training is at a complete standstill right now. I am very confident, based on what my surgeon told me, that I will run again and I am determined to make that happen... maybe the Firstwatch Half-Marathon in Sarasota, FL in March 2011!

When It Rains.... It Pours

Well, I don't know how to begin this update other than to say I think I have a big dark cloud hanging over me!

Last Tuesday evening (July 13), following 2 dislocations of my right shoulder, I was in my kitchen preparing dinner and dropped a knife which landed directly on my right foot causing a deep laceration above my right toe. So.... off to the ER again I go. To make a long story short, not only did I lacerate my foot, but I managed to sever a tendon! The nurse at the ER told me that I needed to consult either a Podiatrist or Orthopedic surgeon right away as tendons need to be surgically repaired within 48 hours.

Fortunately, since I was already being treated for my shoulder, I was able to see my Orthopedic doc the following day and had surgery to repair my right Extensor Hallucis Longus (EHL) tendon on Thursday, July 15.

So, presently, my right arm is constrained as a result of having to stay in an immobilizer for 3 weeks to help repair the shoulder, and my right foot is bandaged and booted. The good news is that they outfitted me with a weight bearing boot (since I cannot use crutches) which helps me get around fairly easily.

The nurse at the ER was really funny. When she discharged me she said that they normally give crutches to patients who have injured their foot. However, in my case, because of my already injured shoulder, if she gave me crutches, I'd be back in the ER within a few hours with a a head injury!!

I am doing my best to keep a positive attitude throughout all of this craziness. Fortunately, I have been able to work from home this week. Unfortunately, my running is on hold indefinitely. I know that I will NOT be running the half-marathons that I had previously planned in August and September. I think my earliest race will be in November.

Off to the doctor this afternoon for my first post-surgical visit. Everything feels fine down there so I am hoping to get a good report. He originally told me to expect a 4 to 6 week recovery period so it looks like I have 3 to 5 weeks to go!!

John

Injury Will Cause a Setback

Major disappointment here. Last Thursday while swimming in the Atlantic (actually, I was attempting to body surf) I dislocated my right shoulder and was treated at Shore Regional Medical Center in Cape May Court House, NJ where they were able to 'pop' it back into place with minimal sedation. A very big thank you to my neighbor and friend, Sheree for being there with me throughout the ordeal and my brother, Steve who came by to visit me at the hospital as he was vacationing nearby in North Wildwood.

All seemed to be going fine until 6am on Saturday morning when my shoulder dislocated again as I was waking up. Off to the ER again, this time to Doylestown Hospital which is only a 10 minute ride from home. The docs at Doylestown didn't seem to be interested in mild sedation so they treated me with the 'Michael Jackson' drug of choice, propofol. Man, that stuff works fast!!

So, bottom line is that I have to stay in an immobilizer contraption for 3 weeks. At least I will be able to drive and get to work. Saw my orthopaedic doc earlier today and he told me that running is out of the question for the next several weeks so it looks like I will NOT be running the Minneapolis Half-Marathon in August. My next race will probably be the Philadelphia Rock 'n Roll Half-Marathon on September 19.

Had an MRI on the shoulder earlier this afternoon to see if there is an damage to the rotator cuff or ligaments. I'll find out the results next week.

Thanks to Tim and Sheree for being there for me during my times of need and to Doreen and Rob for the chocolate chip cookies.

Life as an adventure!!

John

Training for Minneapolis 13.1

Well, after tapering off from my running over the past 4 weeks, I am back in training for my next half-marathon event in Minneapolis on Sunday, August 22. I've hit the gym 6 out of the last 7 days and I am following a program that includes easy, speed, and long slow distance runs. I actually ran on the treadmill for 2 hours and 5 minutes on Sunday, completing a long distance run at a slow 5.2 mph pace. My iPod was a great companion as I coasted along listening to the fast-paced dance tunes of Donna Summer and Taylor Dane!!

http://www.131marathon.com/13_1_Minneapolis.htm

Stretching before and after my runs is really helping with my flexibility - I try to stretch for at least 10 minutes before and after each run. I am also including strength training in my regimen and I can feel the difference.

So, I now have 2 half-marathons lined up - Minneapolis on August 22 and Philadelphia on September 19. I've been considering North Carolina Outer Banks half in November but haven't committed to running that one yet. Anxious to see how I feel after completing two 13.1 mile runs a month apart - that will be a first for me....

Looking forward to visiting Minneapolis again and meeting up with some old friends from graduate school.

Happy Trails, everyone!

John

Chalfont 5K Challenge - A Challenge Indeed!

The 2010 Chalfont 5K Challenge (the 7th and final race in the Bucks 5K series) was today, on Saturday, June 5 which coincided with Chalfont Borough's 109th Anniversary. It was a warm and humid morning which made the racing conditions quite a challenge!

I managed to beat my time on this course from last year by just 1 second! I have to admit that I was a bit disappointed as I hoped to beat my PR for a 5K race (25:06). However, I finished in 25:53 and that's an 8:19 mile.

Overall, I placed 9th in my age group in this race, and I placed within the top 10 finishers in my age group in 4 of the 6 races I ran this season. Next year, I will have my sights set on finishing in the top 10 for all of the races I run in the 2011 series.

Next on my radar is a half-marathon in Minneapolis in August. I am looking forward to catching up with some friends of mine during my graduate school days when I attended the "U" (University of Minnesota) during 1979-1981.

Happy trails, everone!

John

Doylestown 5K Race - Memorial Day Weekend

The 2010 Doylestown Red,White and Blue 5K race was held Memorial Day weekend on Saturday, May 29. This is the largest of the Bucks County 5K races.

It was an overcast, partly sunny, mildly humid morning for a race. Although I fell short of achieving a new PR, I finished 8th in my age group, which is the best placement I've achieved so far in this series! My race time was 25:23 coming in at an 8:10 mile.

One more race to go in this series - the Chalfont 5K Challenge will be in my home town next Saturday on June 5th.

After this series, I will begin training for my next half-marathon which will be in Minneapolis on August 22. It will be nice to visit Minneapolis again - I lived there between 1979 - 1981 when I attended graduate school at the University of Minnesota. Hope to catch up with some old friends who still live there!

Happy Trails!

John

Cornerstone 5K Race

Today was the 4th of 7 races in the 2010 Bucks County 5K series and just 1 week following the 10 mile Broad Street Run in Philadelphia. It was a cool morning and light rain was falling just prior to the start of the race but the sun was shining by the time the race was completed.

I did not achieve a new PR today, finishing in 25:28 (8:12 mile). Considering the course and my performance during the first mile, I was hoping to come in closer to an 8:00 mile. I am determined to hit an 8:00 mile before this series is completed.... 3 more races to go!

In the meantime, I am setting my sights on some future half-marathon races. I am looking at San Francisco in July, Minneapolis in August, Philadelphia in September, and the Outer Banks in North Carolina in November.

Happy trails everyone!

John

Broad Street Run 2010

30,000 runners.... 26,194 finishers.... warm and humid weather conditions. Today was the 31st anniversary of the Blue Cross Broad Street Run in Philadelphia - a 10 mile race that begins in North Philadelphia and ends at the Navy Yard in South Philadelphia. This was my second time running Broad Street and the weather conditions were remarkably different this year from last year when it was cool and raining. Today, it was forecasted to reach 90 degrees with high humidity.


The alarm clock went off at 4:30am to give me plenty of time to have my coffee (an absolute requirement) and a good breakfast to give me the fuel I was going to need to run the 10 miles. I was out the door at 5:20am and arrived at the Citizens Bank Stadium Complex around 6:10am where I parked my car and made my way to the Pattison Avenue subway station for the 30 minute train ride to North Philadelphia. By this time, it was already 73 degrees!

Riding the subway up to North Philadelphia brought back so many memories of my college days when I commuted to Temple University. I recalled all of the last minute cramming for exams on the early morning subway rides to school and the sound asleep naps I would take on the rides home after a grueling day of chemistry and biochemistry labs.

There were runners everywhere! Looking for their friends, lining up in their corrals, and yes, lining up for the 'facilities' (i.e. 'port-a-potties' which were provided by nonetheless the 'Royal Flush'). Believe me, there is nothing worse than being in the midst of a 10-mile race when mother nature calls. I took advantage of being at the starting point of the race for an hour and a half to use the 'facilities' twice. I kept myself very hydrated all day Saturday and early on Sunday, so I wanted to be sure I wouldn't have a mid-race urge.

The race started right on time but my corral started between 20 - 30 minutes post official race start time. I felt great at the start. I had come such a long way from just a year ago and I was more confident and relaxed.

The Broad Street Run is very nostalgic for me. For those of you who do not know, Broad Street is a major thoroughfare in Philadelphia and is the home for different neighborhoods, medical centers and universities. So, as I ran the race today, I was able to run by the hospital where I was born (Hahnemann University Hospital), both campuses of Temple University where I went to college and worked (College of Allied Health Professions and Main Campus), Center City where I lived and worked during my early 20's and had many 'coming of age' experiences, and of course, the neighborhoods of South Philadelphia where I grew up. Thanks to my brother Steve and his sister-in-law Ruth who greeted me at Broad and Shunk Streets just after I passed the 8 mile mark!

Despite the challenging weather conditions today, overall I felt great about the race and my outcome. I took advantage of ALL of the water stations along the way and I really appreciated the sprinklers that the city provided on the water hydrants. What a nice COOL relief they provided as we trekked our way on the host asphalt down Broad Street.

All-in-all, I was able to achieve a new PR for a 10-mile race, shaving off just 2 minutes from last year's outcome, finishing the 2010 Broad Street Run in 1:35:57. The average finish time for my division was 1:43:33 so I am pleased that in addition to achieving a new PR for a 10-mile race, I am also slightly ahead of the average race time for my division.

What's Next? I have four more 5-K races to run in Bucks County between now and early June. I am starting to 'investigate' my options for future longer distance runs.

Happy trails, everyone!

John

Bridge Valley 5K Race for Autism

This morning it is raining but yesterday morning was picture perfect for the 2010 Bridge Valley 5K Race for Autism. This was the third race in the Bucks County 5K series of seven races and the first time I ran this course.

This 5K race was by far the most challenging one for me so far. Although the course started off on a downward descent, the 2 ensuing hills really kicked my butt!

I was determined to finish and I was able to do just that, placing 178th overall and 9th in my age group with a time of 27:03 (8:43 mile). Not a PR but considering the course, I was pleased with the outcome.

Next up in the series is the Cornerstone 5K Race on Saturday, May 8. But, I will also be running the Broad Street 10 mile Run in Philadelphia next Sunday, May 2... hoping to beat my PR for a 10 mile race (1:37:57).

http://www.youtube.com/watch?v=PbWnyZU0d_U&feature=youtube_gdata

Happy trails!

2 Races Down... 5 More to Go!

Another beautiful day for a race here in Bucks County, PA! Today was the 2nd of 7 races in the 2010 Bucks County 5K series and more than 540 runners participated. The 10am start time for the New Hope-Solebury Spirit Run greeted us with temperatures in the low 60s and the crowd was enthusiastic.

After battling sinus congestion for nearly 3 weeks, I felt well enough to run after taking it easy for about 10 days. Although I did not achieve a new PR, I am pleased with my results, placing 11th in my age group. I ran an 8:19 mile finishing in 25:51.

Yes, this is the 2nd race in the series and I've placed 11th in my age group both times. I am so close to finishing in the top 10 I can taste it!! (Actually, I was just 1:38 behind 10th place). Maybe next time...

This course was a bit more difficult than the Bucks County YMCA 5K race a few weeks ago, with 2 hills that I found challenging. I need to continue to include hill repeats and tempo running in my training to improve my performance.

The next race in the series in on Saturday, April 24... See you there!

New PR Set for a 5K Race

The 2010 Bucks County 5K Series got off to a GREAT start today. It was a beautiful morning with blue sky, sunshine and temperatures in the low 60s. This was the 1st of 7 races that will be run between now and the first week of June. I ran this 5K just 1-week after finishing a Half-Marathon in Sarasota, FL last Sunday. And, I finished in 25:06 giving me a new PR of an 8:04 mile in a 5K race. I'm psyched!

Overall, I placed 193 out of 617 runners and I finished 11th in my age group (55-59). Just missed finishing in the 'Top 10' for my age group by 1 position. This gives me the motivation to finish in the Top 10 for my age group in at least a couple of the remaining six races in this series.

The next race in the series is the New Hope-Solebury "Spirit Run" on Sunday, April 11 - just 3 weeks away!

Happy trails everyone!

Bucks County 5K Series

Tomorrow kicks off the 2010 Bucks County series of seven 5K races that are scheduled between March and June. Last year, I ran 2 of the 5K races ("Doylestown Red, White and Blue" and the "Chalfont Challenge"). This year, I am registered for all 7 of the races.

My current PR for a 5K is an 8:20 mile and I am hoping to achieve a new PR of an 8:00 mile this year. With all of the half-marathon training I recently completed, I feel strong and in good shape.

The weather forecast for tomorrow morning looks like it is going to be a great day for a run!

Complete - Sarasota Half-Marathon!

After many weeks of training, I am very happy to note that I completed the Sarasota Half-Marathon on Sunday, March 14 and I achieved my goal of finishing in less than 2 hours. Actually, I just 'squeaked' in under the 2-hour mark, finishing in 1 hour, 59 minutes and 23 seconds! Yes, I made my goal by just 37 seconds.

It was a beautiful day for a race and the course was very pleasant with many scenic views. The most challenging part of the race was crossing the John Ringling Causeway - I was very happy that I included hill repeats in my training!

This is a PR for me. And, I was very happy that I placed in the top 30% overall and the top 27% for my gender/age group (Male, 55-59).

I have a couple of 5K races coming up as part of the Bucks County Panera Bread 5K series and then my next big event is the 10-mile Broad Street Run in Philadelphia on Sunday, May 2.

Sarasota Half-Marathon on March 14, 2010

Fellow Runners - After a major disappointment of not being able to run the Myrtle Beach half-marathon in February due to a snow cancellation, I re-focused my efforts on the Sarasota, FL half-marathon on March 14. I have been training for approximately 17 weeks and I am ready. This is only my 2nd half-marathon and I am hoping to finish in under 2 hours to beat my previous time of 2 hours 2 minutes. Looking forward to a successful run!