VideoRemix:Last Minute Marathon Tips

Tapering off prior to a marathon at times is not easy.

I can only speak for myself but since there were no more long miles and the workout are now days apart,  I don’t really have much to do on rest or free days.

I find myself online a lot and just looking for ways how or what else I can do before the big race.

Then, I found this video by Mike Koval titled, “Last Minute Marathon Tips”.

I’ve watch it many times and followed some tips and it worked – big time for me!

Now, just for fun and since I’m recovering from a knee injury (‘got plenty of time) I did a video remix with my dog. “Hope you like the video, watch it here…

Thanks and now comment on the video.

Original concept by Toby Tanser.
Music on this remix by Loopey Lou and the Lunatics. You can find him at garageband.com

5 Post-Workout Routine You Can Do This Summer

I grabbed a local paper this morning on the way out from a grocery store. I noticed an article on the Health and Beauty section and I thought of sharing it with you.

It’s about post exercise/workout routines…here’s the scoop;

Experts Say Post-Workout Routines Are Critical for Summer Exercise

AS summertime workouts heat up, proper post-exercise cool-downs become even more important. Whether you are a weekend warrior playing in local summer leagues or a serious runner getting ready for fall marathon season, warmer weather activities increase sweat, break down muscles and deplete the body of electrolytes and other essential

Picture Courtesy of Lululemon Athletica

nutrients. While most people know what to do before and during a workout to keep their bodies fit during the warmer summer months, many fall short when it comes to following a proper post-exercise routine.
Fitness expert Lorrie Henry says. “What you do after your workout is just as important as a pre-workout routine, especially during the summer when people tend to be more active.” Henry has shared some of her post-workout tips to help everyone have a fun and healthy summer season:

#1 Cool It: Take the time to cool-down after an intense workout. Spend the last five to seven minutes of the workout on a lower speed or intensity to return your heart rate to normal, and consider walking the last two minutes on a treadmill.

#2 Strech Out: Avoid next day soreness and stretch your muscules immediately after exercise. Do the basic arm and leg stretches and move your joints by rotating your wrists, ankles and neck a few times.

#3 Keep Track: Write down what you did during the workout (i.e. miles ran, fitness classes attended, etc.) to help you keep you on target with your fitness goals.

#4 Refuel Smart: After a tough workout, grab a nutrient-rich drink for maximum benefits. Henry shared, “It’s essential to get protein back into your body to help rebuild your muscles. Ice-cold chocolate milk, such as protein fortified low-fat Rockin’ Refuel from Shamrock Farms, tastes delicious and helps your body recover after exercise with 20 grams of protein and nine essential nutrients – making it a great on-the-go choice after a game or workout.”

#5 Take A Breath: Take a few minuites to relax and reflect on what you have acomplished. Whether you are focused on fun, fitness or both, keeping an eye on and acknowledging where you have been and where you have been and where you want to go can be a great motivator.

Remembering simple tips can help maximize your summer workout. For more information on the healthy benefits of refueling with chocolate milk, please visit RockinRefuel.com. (Family Features)

There you go. I hope it helps. Have a wonderful summer to all. Be safe and keep healthy!

My 4 Refueling-Smart Products. Click and shop now…

#1 Chocolate Recovery Cookie

#2 Protein Recovery Shake

#3 ROC2O Drink

#4 Whey Protein Drink

Are Your Vitamins and Supplements Made In USA?

A little work in the backyard turned out major.

I have this drafting table taking up space that needs demolition . It was heavy duty and really hard to take apart and has become sort of a workout for me.

Years back, made in USA products are of excellent quality. They were built to last…very durable.

Living in (now) a disposable society, over 90 percent of products we buy and/or use are made in China.

Good quality products are hard to find,  if you know what I mean.

These started when we’ve lost our manufacturing base here in the USA to China decades ago.

Even the food products, vitamins and supplements are now made, processed and shipped from abroad.

It’s getting harder and harder to find products that are made in the USA. If you do, the price are sky high for sure.

I’m not a health expert by any means but there’s this company that started the vitamin/supplement  industry 75 years ago. People may not know this but from it’s early beginning to this day they have made USA (and still is) their home. They’ve produced their products in this country on organic farms even before organic became a”buzz” word as we know today. I will surely want their product for this reason alone.

They do maintain quality from the soil preparation to the finish product. That is unheard of in this unregulated industry.

You have got to do your research to get top notch products. If it is labeled “Made in USA” I still can count on its quality.

You see, when I trained for the last marathon, I didn’t do much change in my diet. However, I made a decision to put vitamins and supplement into my training regimen. The result was a personal best of 4:29:59 (i did better on my goal by just 1 second). It may not be a fast time to many, but turning half a century old and the last marathon about 7 years ago, it was the best move I ever did.

I believe the products are better than anything I have tried and used before, during and after training.

Ans YES, they are made in the USA. Buena Park California to be exact is the home of Nutrilite®.

BTW here’s a news tidbit from a few world class athletes of which the company has associated with;

…Our focus for now will be to invest in our existing Track & Field sponsorships, our relationships with Silver Medal winner Jenn Stuczynski and Gold and Bronze Medal winning Sanya Richards and continued focus on our endorsement with soccer star Ronaldinho and sponsorship of A.C. Milan. Read more…

Question: Are Your Vitamins and Supplements Made In USA?

Here’s where I got mine.  Check it out here.

Bunny Opening Act You Don’t Want To Miss

Look what I’ve found! A Bunny Opening Act.

Watch the video below and comment on it. Better yet, pass it on to someone right away. This is something you or they don’t want to miss. You may even get a thank you, a smile or two…

This is good stuff. How’d they do that? Train a bunny and actually pull it off. I can only guess but it may take some time, a consistent and a persistent effort to make it happen, isn’t it?

Just like in running and/or training for any race (be it a 5k, 10K, marathon or any exercise activity), those 3 ingredients mentioned above must happen. Is it going to be easy? Probably not, but sticking to it goes a long way and achievement, more often than not, is attainable.

What the bunny did was great. What the trainer did was amazing.

‘Got to go run. I still have (snail) mails to send out. In the meantime go ahead and watch the…opening act!

The Best Alarm Clock In The World

Staying motivated to push on any physical activity is a challenge to most people, myself included.

Planning and starting one is a lot easier than keeping it going. A few bumps on the road and the word “Quit” comes into play and put a damper on everything.

Motivation comes in many different forms. It can be a personal goal, a person you love, a charity cause, or to bring awareness to a special issue…

I was on DailyMiles (a sports social network) one morning and I saw this feed from a friend.

This I have to share with you. It’s very heart warming. BTW, it’s truly the best alarm clock in the world:

We slept in this morning, but my 6 year old, Lily, came in and whispered, “Hey, Dad! You know what I’d really like to do this morning? Go for a run with you!” The two of us headed out about 15 minutes later after my cup of coffee.We saw a baby bunny on our run that actually almost came up to us.

We were about 1 foot away. She LOVED that. Read the Full Story here.

Now, I also have this lovely picture. See how the little girl in pink is using a valuable asset (she’ pulling dad’s shirt) to get to the finish. I’m sure Marvin (DM friend abroad) don’t mind. In fact I have to believe he’s using this as a motivator for other reasons as well. Good job dad. Great picture.

(Thanks for the picture Marvin. His business is abroad, check his site here)

Here’s a kicker video, watch it and comment will you please? Thanks.
I don’t know what motivates you to do (running) something. Do You Have The Best Alarm Clock In The World?

Braced Up And (But Not) Down

It’s not easy being sidelined with an injury but there’s always a silver lining to what happened (at least that’s how I see it). Knowing what I do now, it could be worst.

Stepping back from something you love to do is very challenging to say the least. But, runners just like you and I always find ways to recover and move on.

Yeah, we may complain about it, get disappointed and feel helpless at times but we’ll get over it. In fact we can always switch gears like doing other kind of sports activities anyway. The possibilities are endless.

Yes, I may have been braced up with a knee support but not down at all. I will get back slowly as the doctor ordered. Work with my physical therapist and hopefully can get back to my weekly mileage right away.

I have to remind myself, I was gifted with only a pair of knees and it’s best to take care of them when needed.

There’s a little knee wheel realignment to be done to go with my “runner’s knee”…

Not to worry, the black asphalt and the greens together with the dirt roads and trails will still be there in due time. For now the knee brace will work and I’m happy to use it one step at a time. Just think about the possibilities afterward.

Anything is possible if we do our best even when things seems to be down…just ask or  may I say watch Team Hoyt below.

Why Bother With Protein ‘Recovery’ Drinks

After workouts there’s always a need to recover properly, don’t you agree?

I’m not an expert but I found one interesting take on recovery drinks from a health professional.

Read what she has to share and then watch the video below;

Post-exercise nutrition can improve the quality and the rate of recovery after a bout of serious exercise, such as a one hour swimming practice, a weight training session, or a longer run. Signs of poor recovery include fatigue, poor workouts, prolonged muscle soreness, lack of increased strength, and lack of increased muscle mass. Research has shown that nutrition ingested right after working out, and up to two hours later can drastically improve one’s recovery time. Read Full Article here…

Music: Morning – Svetlin Staikov and Alexander N. Lekov. Here’s their link at garageband.com

There’s many choices for recovery drinks in the market. One popular brand is always on TV during sports commercial breaks. ‘Guessed it right…

I try not to drink the same thing all the time and so I mix it up a little. Some days I will grab a ready pack – one that already have the protein to carbohydrate ratio, and just add water.

Other time I make one that’s shown on the video above. The ingredients are as follow:

1 – serving scoop of protein powder. (here’s my -> choice’s link)

4-6 frozen strawberries. Found at the frozen section of grocery stores.

1 – fully ripe banana.

1-2 teaspoon of brown sugar or a sweetener of your choice
(I used Light Agave Nectar Syrup)

1 – cup of cranberry juice. You can use any juice you desire. Orange juice is great.

1/2 – teaspoon of vanilla (optional)

I bought an easy to use portable blender.
It comes handy and ready for work if I want a protein recovery shake anywhere.

There you go, try one and enjoy a Refreshing Protein Recovery Shake In Under 3 Minutes!

Helpful Product Links below:
Easy To Use Portable Blender from Sensio
Light Organic Agave Nectar Syrup
Protein Powder

Runners Knee Puts The Brakes On

I was off running for almost two weeks now. Ouuchh…

Visited my Orthopedist and was advised to take it easy for a while.

Therapy will be in motion to get some kind of realignment to a right knee that started bothering me a few days back.

No cortisone shot or surgery, thank goodness. I will be back to running but not on a 25  mile weekly regimen…for now.

For the meantime it will be short runs and mostly light workouts.

I’ll probably do more blog works/posts on what topic?…TBD.

I do have a few in mind. Hopefully, it will be valuable to you guys.

Running Tip:Treat Yourself Before A Run

Keeping oneself motivated in doing something (like running) sometimes requires thinking outside the box.

Have you tried something for the appetite? Yes, if you’re into food how about something simple like a cup cake?…

I know someone who indulges on fine wine after a long run. What about you?

Today we celebrated “Happy Mothers Day” with a potluck at home.  I have to control myself because I know there’s an eleven mile run scheduled for today (to hit my weekly 25M goal). There’s plenty of food to choose from and desserts on the side. hmmm.

I don’t know about you but, cupcakes is one that gets me…

So what do i do? Eat a few and reserve some for later.

Got to run. Happy Mothers Day!

Slow Down:Bunny Rabbit(s) Crossing

After the  Los Angeles Lakers vs. Utah Jazz game I have the rest of the afternoon to complete my 25 mile week goal. There’s plenty of time and I laced up my running shoes and did the new found trail route. Thirteen (13) miles is all I need so it should be an easy run.

I did 4 miles on the streets and the rest  was on a beautiful trail in the west Santa Monica Mountains.

The hills were a challenge but manageable. Dirt road is always a fun run for me.

Saw a family of four walking and a few mountain bikers speeding downhill.

No horses this time around and no dogs even. I’m  guessing it’s because it is mid afternoon. These pets were taking naps (or maybe the owners were).

There was a young couple asking where the trail would end…interesting! This  was like 3 miles from the nearest road.

However, the highlight of the run wasn’t my  slow 10:35 pace but a group of rabbits just taking it easy on the side of the trail.

I was able to take a quick snapshot on one of them.

A few seconds later there were more. Must have been a rabbit habitat of some sort. They are beautiful.

How about mountain lions? I ran some routes years back and runners are warned of these wild animals in areas like these.

Signs are visible all over the place…not on this trail though.

By the way I have captured the route on my Garmin Forerunner305 watch.

You can see it here. Cool gadget with a heart rate monitor. I love it.

Anyway, it’s beautiful in the mountains. The trail is in good shape to my opinion.

Pay attention on the run, you just don’t know what’s on the road up or down ahead. For me I have to slow down a bit because I have bunny rabbit(s) crossing a few steps down.

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