Minneapolis Jeff Galloway Kickoff Event

Thursday, January 31, 2013

RunLikeChild.blogspot.com Has Moved!

This ship has sailed!
 RunLikeChild.blogspot.com has moved. 
The new blog address for Run Like Child is:

RunLikeChild.wordpress.com

 Please visit my new blog address and continue to follow. Same posts, different address.

Tuesday, January 22, 2013

Dreaming About Spring and Summer

Daydreaming about Lake Nokomis in full color
The current temperature here in partly cloudy Minneapolis is -1°F (-18°C). The windchill is -15°F (-26°C). These last couple of days have been a chilling reminder of how hard it is to live in the extreme North of the U.S. When winter days are frigidly cold like they are now it's so easy to become mildly depressed. There's something hollow and cruel about a -1°F dayThe Sun offers no warmth and only 8 hours of light. Exposure to air is cold poison to the skin and lungs. The bleak view from my kitchen window is snow that has hardened into ice and I'm tempted to wrap a scarf around the lifeless leaf-less tree in my front yard. Life outdoors is completely still.

Daydreaming comes in handy on days like today. Although the first day of spring is still 56 days away, even the first signs of spring excite me. Spring and summer in Minneapolis are my two favorite times of year. There is a fresh buzz everywhere. I love how the leaves on the trees clap on warm breezy days. There's also that noticeable mood shift when Minnesotans can relax their shoulders and actually feel the Sun's warmth. When spring and summer hit, I try my hardest not to take a day for granted and look forward to storing memories for winter survival.

Here's what I'm daydreaming about today all of which signify the coming of spring:

1. When the snow melts!
2. Washburn High School Track.
3. The Jeff Galloway Minneapolis Training Group Kickoff.
4. Registering for the Get in Gear 5k and Half Marathons.
5. The very first smell of spring!
6. Wet grass.
7. When the Sun is warm again.
8. The first green sprouts on the trees.
9. Longer daylight.
10. My kids playing in the backyard.
11. Painting my toe nails a dazzling springtime color.
12. Reading outside.
13. Blowing bubbles with my kids on the front steps.
14. Enjoying a day with the windows open.
15. Driving with the windows down.
16. The return of birds and butterflies.
17. Running with one layer of clothing and shorts.
18. The melting and greening of Lake Nokomis.
19. First backyard burger of the grilling season.
20. Enjoying a Leinenkugel Summer Shandy outside.
21. The smell of freshly mowed grass.
22. Saying hello to my neighbors from the backyard.
23. Enjoying a day outside in a summer dress and sandals.

If you're like me daydreaming about warmer days, what are you most looking forward to?

Friday, January 18, 2013

Stress Sparks Brain Growth

It does us no good to pigeon hole ourselves into a life devoid of intensity, excitement and challenges believing that we're safe from emotional turmoil. Stress is all around us in our day to day lives, in our finances, culture, catastrophic events, grief, and the unknown. Since stress is unavoidable, how do we cope?
I go for the run.
In previous posts, I've explained how running allows me to face my anxiety as well as the connection between running and the mayhem of my life. I'm a mother of four children with normal stress like everyone else. Additionally, my past has included surviving divorce, the death of loved ones, job loss, severe financial strain, and single motherhood. I know stress.

Over the years I've learned to build a coping tool-kit, which includes self-care activities such as meditation, visual prayer journals, self-kindness exercises, crafting, reading, practicing gratitude, and yes, beer. By far, however, the most effective self-care activity that I indulge in is exercise. After a challenging run, a Jillian Michaels dvd, or Zumba I'm much more ready to handle whatever mayhem is thrown at me. When I'm at the height of training for a race when the weekly miles reach into the teens and twenties, I relish in my joyful nature and how easily things roll of my back. Sure, stress is unavoidable, however I'm so much more emotionally prepared to handle it.

How does this work?
I first read the term stress inoculation in the book, Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey, Associate Professor of Psychiatry at Harvard Medical School, and have been fascinated with the idea ever since. Stress inoculation works similar to receiving a vaccine. Stress is introduced in a limited and controlled manner to promote emotional immunity for future stress.

The article, "How Do Muscles Grow" by Young sub Kwon, M.S. and Len Kravitz, Ph.D. explains the process of muscle growth in biological terms. Simpler put, the brain is a muscle and operates like every other muscle in our bodies. When worked, muscle fibers in the brain as well as the body tear, rebuild and become stronger due to an increase in muscle fiber across the muscle.

When the brain is active it does not distinguish forms of stress. Activity is activity whether it's emotional, traumatic, educational, or exercise. Stress in the brain is registered as activity that causes neurons to kick it in high gear. As neurons are worked, they're damaged. Given the appropriate time to repair, they're hardier than before due to an increase in neurons.

When we feel stress it is the emotional output of brain activity.

What exercise does.
Putting ourselves in limited and controlled situations that are stressful inoculates us against future stress. In addition to the physical demands and awards of exercise, the brain also undergoes an intense workout. Multiple parts of the brain are triggered into action; hormones are released for muscle function and the intensity of the activity is taken into account. After the exercise is completed, information is stored. Muscle memory in the body and brain take place. And muscle fibers in the brain and body tear, rebuild, and become stronger.

I believe that the highly sought after runner's high is the emotional response to the stress and accomplishment of running.

When it comes to future stress that we all know is unavoidable, assemble a self-care tool-kit with exercise as the most essential stress vaccine. Consider running as armor to the fight or flight human instinct.

It's time to consider something different other than the widespread belief that exercise is only meant for people who need to lose weight. Exercise has evolved out of our human bodies' necessity to move in order to survive.

I'll end with a few quotes Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougall, a book worth reading with a handle on running as the human response to the fight or flight instinct..

“Perhaps all our troubles - all the violence, obesity, illness, depression, and greed we can't overcome - began when we stopped living as Running People. Deny your nature, and it will erupt in some other, uglier way.” 
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“Suffering is humbling. It pays to know how to get your butt kicked.”
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“We've got a motto here-you're tougher than you think you are, and you can do more than you think you can.” 


References
McDougall, Christopher. Born to Run: A Hidden Tribe, Superathletes, and the Best Race the World Has Never Seen. ISBN 978-0-307-279187. http://www.goodreads.com/work/quotes/6473602-born-to-run-a-hidden-tribe-superathletes-and-the-greatest-race-the-wo. Retrieved January 18, 2013.
Meichenbaum, Donald. “Stress Inoculation Training: A Preventative And Treatment Approach.” http://www.brown.uk.com/anxiety/stress-inoculation.pdf. Retrieved January 14, 2013.
Meichenbaum, Donald. “Stress Inoculation Training for Coping with Stressors.” http://www.apa.org/divisions/div12/rev_est/sit_stress.html. Retrieved January 14, 2013.
Ratey, John. Spark: The Revolutionary new Science of Exercise and the Brain. Hachette Book Group. ISBN 978-0-316-02835.
Rizzo, Albert. ” Stress Inoculation.” (video.production). PBS. http://www.pbs.org/wgbh/pages/frontline/digitalnation/waging-war/immersion-training/stress-inoculation.html. Retrieved January 14, 2013
Young sub Kwon and Len Kravitz. “How do muscles grow?” http://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html. Retrieved January 17, 2013.



Thursday, January 17, 2013

Happy Birthday!

http://imagespublicdomain.wordpress.com/2011/01/16/dr-martin-luther-king-jr/

Monday, January 14, 2013

Goal Setting

Last summer, I started a series called Why I Run with the intent to offer encouragement for remembering and honoring the seed of want when we do the things that drive us the most. Well, I run to accomplish goals. Goal setting helps me to face and barrel through the anxiety of self worth and ensures my life is value-filled.
Whether I'm:

 running parenting writing cooking paying bills reorganizing praying self caring marketing
Trying to be a better nicer honest person

I set goals.

Here are my goal setting steps:

                                            Reward self for every accomplished goal. 
                                      Divide large goals into accomplish-able steps.
                              Make space and time for improvement.
                      Create a mantra out of the goal.
              Visualize the goal.
      Make the goal a challenge worth accomplishing.
Set a realistic goal.

In other words...
I will set a goal that I know with hard work I can accomplish. 
The goal is within my means and does not go beyond into the world of fantasy and fairy tale. 
The goal will take me on a  journey that I will grow from and into. 
I will pray and meditate about this goal. 
I will speak positive thoughts within myself. 
If I mess up, I won't beat myself up. Instead, I will re-group, realign and keep moving forward. 
I will concentrate on making one step at a time and not be overwhelmed about the journey ahead.
When I reach my goal, I will congratulate myself and indulge in a job well done.

Wednesday, January 9, 2013

Jeff Galloway Training Group Minneapolis & St. Paul

If you desire to begin running, are a beginner runner, or a seasoned runner, Jeff Galloway has something for you. 

I'm so pleased and can barely contain my excitement to announce the kickoff of the Jeff Galloway Training Program in the Twin Cities! We're set to have fun, keep it moving, and run injury free with Jeff Galloway's philosophy

Please visit the Active.com website in order to register:
http://www.active.com/framed/event_detail.cfm?CHECKSSO=0&EVENT_ID=2070065

A former Olympian carrying more than 40 years of experience in the sport of running as a runner, coach and consultant. He has developed the proven Run-Walk-Run method.

The Method:
  • Improves Time.
  • Reduces Fatigue.
  • Conserves Muscles.
  • Prevents Overuse and Over-training.

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Make Crossing a Finish Line Your New Year Resolution in 2013! 
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The Minneapolis and St. Paul - Twin Cities - Kickoff is set for March 6, 2013 at 6:00 pm at the Washburn High School lunchroom located at:

201 W 49th St 
Minneapolis, MN 55419

You'll receive a packet of information along with a training and Magic Mile schedule. 

We’re training for two exciting races! 
  • Get in Gear 5k Training Session begins on Saturday, March 9, 2013 at 8:00am. This is an 8 week Getting Started Program aimed at crossing the finish line of the Get in Gear 5k on April 27, 2013 at Minnehaha Park.
  • Red, White, and Boom Half Marathon Training Session begins on Saturday, March 16, 2013 at 8:00am. This is a 16 week Half Marathon Program aimed at crossing the finish line of the Red, White, and Boom HalfMarathon on July 4, 2013. Celebrate Independence Day with a spirit of success!
Jeff Galloway Training Groups meet once a week on Saturday mornings at the Lake Harriett Bandshell in Minneapolis. All training groups are led by Pace Group Leaders and every pace is taken into account. Training groups offer support, encouragement, and accountability. We cheer you on from Week 1 to the finish line.

If you have any questions or need more information, please contact me by leaving a comment or send an e-mail at: Gallowaymsp@gmail.com.

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We’re also looking for enthusiastic people to join the training group as a Pace Group Leader. All we require is a desire to encourage others. Registration with the Jeff Galloway Training Program is FREE and training is included. Please contact me if you’re interested at: Gallowaymsp@gmail.com


If you're outside of the Twin Cities, there are other training groups throughout the United States. Please visit Jeff Galloway's Training Groups Page.

Saturday, January 5, 2013

Running in Cold Weather

Nokomis Beach in January is a skating rink. With the blue sky and snow everywhere, I'm glad I had sunglasses.
Upon leaving for my first run of 2013, a quick glance at the weather report stated the outside temperature in Minneapolis this afternoon was 25°F with a wind chill of 11°F. When it's this cold it's time to pull out all of the winter running gear. A year ago when I began winter running in earnest, I quickly collected essential items. In order to run in below freezing weather, there are some key items to note.

1. The Lungs Work Properly.
According to the article "Is Cold Running Bad For You," your lungs won't freeze due to cold weather running. While running in warm and/or humid weather produces concerns such hydration, cramps, and illness, colder weather is fine to run in and the lungs usually adjust without much discomfort.

2. The Body Adapts.
In fact, the body's interior systems will self regulate it's core temperature. Additionally, exercise generates heat thus the reason why the body produces sweat in order to keep the skin cool and prevent overheating. In order to maintain the self-regulating core temperature take precautions to keep the body's exterior warm.

3. Wick Moisture Away from Skin.
It's important during cold weather running to wear an interior layer that is made of material that pulls or absorbs sweat away from the skin. As the wicking material pulls sweat, the skin is able to stay dry and warm. It's not necessary to spend a lot of money on a wicking shirt. My favorite wicking shirt is a Champion brand that I purchased from Target for less than $25. You know when your shirt works after a cold weather run when your shirt is soaked yet your skin is dry.

4. Keep Your Extremities Warm.
Wearing tights (or other thermal leg covering), hat, and gloves are also essential cold weather running items. Not just the head, but exposing any exterior part of the body causes the body to lose heat and it's important to preserve needed energy. The body not only has to work hard using energy to get through the cold weather run, but it's necessary to keep blood flowing through muscles to prevent strain and injury. If skin is exposed, the body has to send blood and energy to that area to keep it warm.

5. Protect Your Skin and Eyes.
Just because it's cold doesn't mean the sun won't be harsh. Sunscreen, sunglasses, and lip balm are three cold weather must haves!

6. Review Precautions.
At the start of the cold weather running season, it's a good idea to review safety tips.

My Winter Gear Must Haves:
Under Armour Extreme ColdGear Gloves
Saucony Drylete Tights
Champion Long Sleeve Compression Top
Mondetta Jacket
Washburn Millers Ski Hat
If you're looking for a local (Minnesota) and Made in the USA company that manufactures and sells quality winter weather gear, try WSI.

Happy Pre-Run Pose


References

  1. Burfoot, Amby. "Is Cold-Weather Running Bad For You?" Runner's World. Retrieved 2013-1-5.
  2. "Cold Weather Running Tips." Road Runners Club of America. Retrieved 2013-1-5.
  3. "Cold Weather Running Tips." Runners Rescue. Retrieved 2013-1-5.
  4. "Running in Extreme Temperatures." Run the Planet. Retrieved 2013-1-5.
  5. "The Truth About Heat Loss Through Your Head." Wintercampers.com. Retrieved 2013-1-5.




Thursday, January 3, 2013

Tuesday, January 1, 2013

Stick-to-itiveness=Dogged Perseverance=2013!

Hello 2013!
Skip the boring details of 2012! Let's jump right to 2013!


Major 2013 Goals

1. Kicking off my new role as the Program Director for the Jeff Galloway Galloway Running Program Minneapolis. 

Kickoff is March 2013. Location and date details forthcoming. In the meantime, please click on this link and read all about the Jeff Galloway philosophy: http://www.jeffgalloway.com/.

Target Goal for 2013

  • 2 - Getting Started 5k Programs each 8 weeks long;
  • Red, White, and Boom July 4th Half Marathon
  • Twin Cities 10k and 10 Mile in October 
2. Continue Blogging

Shift focus from writing on blog to communicating to:
  • Runners with getting started and crossing finish line goals
  • Runners in search of joy and fullfillment; stress, depression, and anxiety management
  • Runners focused on self care
  • Runners who are super busy and/or parents
3 posts each week including
  • Article of the week
  • Image of the week
  • Expertise of the week
3. Join the Minnesota Distance Running Association (MDRA)

4. Run 550 miles!

Who's with me in 2013!