grumble grumble

I know, its been a long time. But guess what I found out today? That ingredient on the back of your pop can that says "caramel dye" causes 15,000 cases of cancer a year.

Check it out http://health.msn.com/health-topics/cancer/articlepage.aspx?cp-documentid=100287545

Running Mechanics

I just thought I would write in a little tidbit about running! Growing up my coaches told me that long running strides was the best way to run. That is FALSE! When you run with long strides it adds a lot of stress to mainly knees, but also all lower extremity joints. When I worked at a physical therapy clinic, I bet that 80% of the athletes that came in for injury treatment was because of improper running technique, but mainly they had too big of a stride length. Their injuries went away after treatment and and they were able to get back to training after they learned how to run properly. The proper running stride should be about 90 or more strides per minutes. That means your right foot should hit the ground 90 times in one minute. Count it out and see where you are! The turn over rate is quick, but it will help with injury I promise! This is true for all speeds of long distance running, but is not true for sprinting. You can time one minute and try to get 90 steps, or you can time 30 seconds and try for 45 steps. Try it out! You will like it :)

Lactic Acid

In school I am learning all about exercise and how the body performs during and after exercise. In our last class we talked about lactic acid the benefits of a cool down. I don't enjoy doing cool downs, but it is actually really important.

An appropriate cool down will:

• aid in the dissipation of waste products - including lactic acid
• reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
• reduce the level of adrenaline in the blood
• allows the heart rate to return to its resting rate

So basically, if you find that you are sore the day after exercise... just cool down! It will decrease your soreness by a drastic amount! A true cool down is 5-10 minutes or a LIGHT jog or walk, and 5 minutes os stretching.

Get off your butts and on your butts!

On my way to ride my bike on my trainer in my basement, sure miss my amazing gym in Canyon Meadows but...

Just want to say that for those of you who don't ride bike...you need to be on the saddle at least twice a week for now.  The most important reason is because you need to train your BUTT.  Ask Jaime how it feels to ride bike for newbies.  Of course a stationary bike will have to do for now because of the weather.  Get to the gym and get your behinds used to the pressure of sitting on a saddle (and I don't mean the kind that you put on a horse Kimberley!) 

The whole process of training for a triathlon is the best part.  Plan on planning for training time, schedule it and stick to it.  Soon you will literally feel yucky if  you are not working out.  Do whatever your schedule allows for now, whether it's 30 mins or more, 5 days a week.  You need to train to start training. So, start now if you haven't and do what you can do.  When 12 weeks hits, we can guide you through it with specific distance, drills and plans if you like.  In the mean time, do something at least 5 times a week!

runnin runnin and runnin runnin

I was thinking about a new running playlist, I found this one online that mixes some older new songs with old and older songs :)


01-TNT — AC/DC
02-Jumpin’ Jumpin’ — Destiny’s Child
03-Whip It — Devo
04-Rio — Duran Duran
05-Get Ur Freak On — Missy Elliot
06-Lose Yourself — Eminem
07-Unspeakable Joy — Kim English
08-London Bridge — Fergie
09-In Da Club — 50 cent
10-The Rockafeller Skank — Fatboy Slim
11-DOA — Foo Fighters
12-3Take Me Out — Franz Ferdinand
13-Hemorrhage (in My Hands) — Fuel
14-Solsbury Hill — Peter Gabriel
15-We Got the Beat — The Go-Go’s
16-Feel Good Inc — Gorillaz
17-Hair of the Dog — Guns N’ Roses
18-The Love — Sammy Hagar
19-Numb/Encore — Jay-Z and Linkin Park
20-Bonnie & Clyde — JayZ and Beyoncé
21-You’re Beautiful — James Blunt
22-Walk This Way — Aerosmith
23-Dirty Little Secret — The All-American Rejects
24-So What’cha Want — Beastie Boys
25-Loser — Beck
26-Crazy in Love — Beyoncé
27-Don’t Phunk with My Heart — Black Eyed Peas
28-Wonderful Person — Black Masses
29-No More Drama — Mary J Blige
30-Yellow — Coldplay
31-Testify — Common
32-Absolutely Not — Debra Cox
33-Dreams — The Cranberries
34-She Sells Sanctuary — The Cult
35-One More Time — Daft Punk
36-Groove Is In the Heart — Deee-Lite
37-Since U Been Gone — Kelly Clarkson
38-Feelin’ Alright — Joe Cocker
39-I Love Rock ‘n Roll — Joan Jett
40-Someone Saved My Life Tonight — Elton John
41-Pull Up to the Bumper — Grace Jones
42-Touch the Sky” – Kanye West
43-Mr. Brightside” – The Killers
44-I Want Candy — Bow Wow Wow
45-Right Now — Garth Brooks
46-Gonna Make You Sweat — C&C Music Factory
47-We Belong Together — Mariah Carey
48-Ridin’ — Chamillionaire
49-Happy — Fischerspooner
50-Under Pressure — David Bowie


I'm also really digging these new songs for a running beat:
1- Take Care - Drake f. Rihanna
2- Somebody that I used to know - Gotye
3- Good Feeling - Flo Rida
4- Danza Kuduro - Don Omar
5- Bangarang - Skrillex f. Sirah
6- We are Young - Fun. (the Glee version is really good too, maybe better...)
7- Marry the Night- Lady Gaga

Source: Uploaded by user via Kylie on Pinterest

Cancer

First off, go to google maps directions, type in japan to china, and look at direction #43. I think its really funny, I think Brandon thinks its kind of lame. You decide.

I saw a statistic the other day that said 3-4 million cancer cases could be eliminated each year with proper diet and exercise. So you know me, I've been reading cancer statistics for you all. To see what's really up with the whole odds of getting it. go here for full cancer.org results . Here's some excerpts I found informative. READ IT ALL!!! (but I have underlined and bolded a few key points)

It’s been estimated that approximately one third of the cancer deaths that occur in the US each year are due to poor nutrition and physical inactivity, including excess weight. Eating a healthy diet, being physically active on a regular basis, and maintaining a healthy body weight are as important as not using tobacco products in reducing cancer risk.

In the US, overweight and obesity contribute to 14%-20% of all cancer related mortality. Overweight and obesity are associated with increased risk for developing many cancers, including cancers of the breast in postmenopausal women, colon, endome­ trium, kidney, pancreas, and adenocarcinoma of the esophagus. Evidence is suggestive that obesity also increases risk for cancers of the gallbladder, thyroid, ovary, and cervix, as well as for myeloma, Hodgkin lymphoma, and aggressive forms of prostate cancer. Increasing evidence also suggests that being overweight increases the risk for cancer recurrence and decreases the likelihood of survival for many cancers. 

• Adults: Engage in at least 30 minutes of moderate to vigor­ ous physical activity, in addition to usual activities, on 5 or more days of the week. Forty­five to 60 minutes of intentional physical activity is preferable.

• Children and adolescents:Engage in at least 60 minutes per day of moderate to vigorous physical activity at least 5 days per week.

Living a physically active lifestyle is important to reduce the risk of a variety of types of cancer, as well as heart disease and diabe­ tes. Physical activity is associated with a 20% to 30% reduction in the risk of colon cancer. Studies also show that physical activ­ ity reduces the risk of breast cancer, especially vigorous activity. Physical activity also indirectly reduces the risk of developing the many types of obesity related cancers because of its role in helping to maintain a healthy weight. Being active is thought to reduce cancer risk largely by improving energy metabolism and reducing circulating concentrations of estrogen, insulin, and insulin­like growth factors. 

There is strong scientific evidence that healthy dietary patterns, in combination with regular physical activity, are needed to maintain a healthy body weight and to reduce cancer risk. Many epidemiologic studies have shown that populations that eat diets high in vegetables and fruits and low in animal fat, meat, and/or calories have reduced risk of some of the most common cancers. Moreover, evidence that a diet high in red and processed meats is associated with a higher risk of developing gastrointes­ tinal cancers has increased over the years.

Two major classes of factors influence the incidence of cancer: hereditary factors and acquired (environmental) factors. Hered­ itary factors come from our parents and cannot be modified. Environmental factors, which include behavioral choices, are potentially modifiable. They include tobacco use, poor nutrition, physical inactivity, obesity, certain infectious agents, certain medical treatments, excessive sun exposure, and exposures to carcinogens (cancer­causing agents) that exist as pollutants in our air, food, water, and soil. Some carcinogens occur naturally, and some are created or concentrated by human activity. Radon, for example, is a naturally occurring carcinogen present in soil and rock; however, occupational exposure occurs in under­ ground mines and substantial exposures also occur in poorly ventilated basements in regions where radon soil emissions are high. Environmental (as opposed to hereditary) factors account for an estimated 75%-80% of cancer cases and deaths in the US.

Your Gateway Drug to Running

This might be fun...
http://www.thedirtydash.com/
For those of you who are at the lake all summer, there's a race in Spokane June 16 http://www.thedirtydash.com/races/spokane.html and early bird registration ends Feb 1. I might do the one in Midway, Utah on June 2 if I can find anyone around here to go with me.