FIGHT AGAINST HUNGER 5K

JANUARY 23rd, 2010
8AM-11AM
Rancho Bernardo Community Park

The San Diego Friends&Family Community Connection and The Church of Rancho Bernardo are going to join hands in raising money to feed the hungry throughout the San Diego area and for the children in Tanzania. If you are in the area, please donate and if you are not in the area and would love to help, please send a check to: March Food Packing / 12463 Rancho Bernardo Road Box@158 / San Diego, CA 92128 / Tax ID# 75-3057957.

The goal is to pack 500,000 meals on March 20-21st! Please help us to make a difference! You can run, walk or just simply donate! Thank you!
Coordinator of the event Nicol Akins

Turkey Trot Your Way Through the Holidays!

So, I know you are out there! Those runners who are looking forward to seeing relatives, eating turkey and watching a little football but have secretly packed those sneakers, your favorite shorts and t-shirt to run off the stress, stay in shape or simply to enjoy new scenery during this Holiday Season!

Well, for you die-hard runners and soon to be addicted runners, there will be Turkey Trots nation-wide and you can be a part of these great events! Turkey Trots are a great way to be 'thankful' for your health, strong legs and give back to your local community at the same time!

Also, make this a memorable holiday season and get your friends and family involved; whether they cheer you on, walk the event or become first time runners, it can be a really great to bond with your family! Ok, just a suggestion!

Here are some Turkey Trots that are located in your area! For more great Turkey Trot runs check out one of my FAVORITE sites active.com!

Chesterfield Turkey Trot Chesterfield, MO

Brooklyn's Turkey Trot 5-mile Brooklyn, NY

Father Joe's Thanksgiving 5K San Diego, CA

Turkey Trot 8K by Fleet Feet Chicago, IL

17th Annual Turkey Trot Houston, TX

Six Tunnels to Hoover Dam Boulder City, CO

Happy Thanksgiving and thank YOU for your support and giving to TEAM DIRTY RED!
Let's GO!

Asthma and Running!

Asthma is a chronic lung disease that can make breathing difficult primarily due to tightening of the muscles surrounding the airways and inflammation in the lungs. I have been suffering with asthma since I was a small child. My parents and I got the asthma under control until I hit college. Collegiate Track and Field workouts became more intense and so did my breathing problem.

Running and Asthma may not sound as though they should be in the same sentence but they are and they can be! When people see me take my inhaler and they know I am a runner, they are very surprised and ask, how can you run and have asthma? I say, "easy, I take care of myself"! If you have asthma and want to run or workout, start by working closely with your doctor and develop proper asthma management. Once you take control, you can do anything!

Don't take my word for it, the proof is in the pudding; six time gold medalist Jackie Joyner-Kersee and the topped ranked marathoner, Paula Radcliff are two women who both live with asthma and continue to make incredible strides in the running world and community.

Here are some tips to consider if you do have asthma and you want to start a running workout OR you have been running, yet have some concerns. As always, consult your doctor first!

Before we start, always remember to take your inhaler with you! There are hundreds of running pouches and athletic gear that will have an area to hold your inhaler. You don't want to get stuck out in "no man's land" having an attack! TAKE YOUR INHALER, Nicol! . . . Oh, did I type that?!? I meant . . . YOU, THE READER! LOL!

Ok, here we go!
1) If you are a few pounds overweight, you may want to consider losing those pounds in order to run more efficient and relieve some of the pressure that you are putting on your lungs and body. Yeah, yeah, yeah . . . the weight issue! I know but think about it, if the extra pounds are weighing heavily on your heart, spine and lungs, think about how they are NOT helping your asthma. Lose the "L B's"!
2) Next, evaluate your diet and make sure that you are getting plenty of fruits, vegetables and cutting down considerably on the fatty foods. Fatty foods = extra pounds and what did I just suggest above?
3) Drinking lots of water and fluids throughout the day will aid in keeping the inflammation in your lungs down. You have to stay hydrated as a runner anyway, so make sure you get in as much as you can!
4) When running, the best conditions for "asthmatic athletes" is warm, humid weather conditions. Having some moisture in the air is like having a natural humidifier. Dry air can sometimes increase your chances of having an attack. Been there, done that, didn't like it! So, be aware of your environment, start out slow and stop if you feel your airways tightening up.
5) If you are a city GAL or GUY, there are A LOT of pollutants in the air that will trigger an attack sooner than if you were not in a busy city. Again, don't let that stop you! Running in the early morning or late nights are always the best because of less traffic and STUFF in the air. As much as I may not like my 5am runs, it is beneficial for my health and that is why I do it.

Remember, asthma is a disease that does not have a cure. Take care of yourself and manage your asthma medication and intake to prevent an attack from occurring. As always, happy running and let's get out there!

Running Marathons . . . Are they safe?

First of all, I want to send my heart to the families of Daniel Langdon, Rick Brown and Jon Fenlon; the three Detroit Marathoners whom collapsed during the Detroit marathon October 18, 2009. When you are in any sport, particularly a marathon, you have more than just supports, everyone involved becomes family.

I am not a medical expert but I do read the released medical reports of those that lose their lives when running a marathon and I have learned that "the run" is not the cause. A couple of TEAM DIRTY RED runners have come to me with this concern because many of us go out for our long runs during the weekends or we are participating in a marathon, half marathon and even ultra marathon.

The one thing that I STRESS before starting any workout or running schedule, particularly marathon training is to get a check up and/or physical from your doctor. Let them know what your intentions are and what your workout will consist of before hitting the pavement. You know your body and so does your doctor. I know that co-pays can be high for some and others you may not have health insurance during these hard economic times, but your health is ALWAYS worth it. Not only for you, but for your family and friends who love to have you around.

Also, seek nutritional advise from a certified nutritionists and make sure that you stay hydrated through your training. Eating the right foods that will help compliment your workout is always a plus. While training, be aware of what you body can digest and what your body reacts to and make the necessary changes to keep your body up and running . . . literally!

Last, do NOT became Superman or Wonder Woman during the first 2 weeks of training! I know you are excited and have something to prove but LISTEN to your body and do what you can. You will have plenty of other opportunities to push yourself but NOT on the first day! You want to stay fit, healthy and prevent injuries by starting out nice and easy and working your way to a successful running event! For more information on marathon training and the benefits, go to VIDEOJUG.com!


SPECIAL REPORT: ARE MARATHONS DANGEROUS?

(RUNNERSWORLD ARTICLE)

If running is so good for you, why do people drop dead during marathons every year? A lifelong runner, with help from the experts, finds the encouraging truth behind the scary headlines.

By Amby Burfoot
Image by Matt Mahurin
From the December 2008 issue of Runner's World

Note: For more, including charts and useful tips, see the December 2008 issue of Runner's World magazine.

Most days, on my noontime run, I don't worry about dying.

Sure, my HDL ("good" cholesterol), which should be well over 50, is down in the basement (mid-30s), next to the late Tim Russert's. And my grandfather had his first heart attack in his 50s. And some people consider me a Type A personality. And I'm at an age, 62, where I've got decidedly fewer birthdays ahead of me than behind.
But my daily run offers so many pleasant distractions. I can check out my neighbors' gardens. Work through personal problems, consider a marathon, or simply enjoy the satisfaction of another workout in the bank. Running also taps deep into the brain's complex circuits-I never know what's going to pop into my head, the creative or the humdrum. (Notes to self: Start work on new book. Don't forget to pick up laundry.) (READ MORE)

Your First 10K in Eight Weeks!

Yes, you can train for your first 10K in 8 weeks but before you start ANY workout regime! A 10K race is a nice 6.2 mile run and can be achieved if you stick to the following schedule and make sure you take care of your body as you work through this workout. I have adopted the general idea of Hal Higdon's training modules as well as incorporating my personal experience and certifications when it comes to training and running a 5K to a marathon! The key to most of the modules, take the rest days as listed and as needed. Listen to your body and unless there is a serious injury, always be cautious and check in with your doctor. Below is a general workout with the progression runs at the end of each week. If you have any further questions or concerns, feel free to contact us at info@dirtyredgear.com and we will guide you through a more precise workout!

1st Sunday: Your first Sunday run should be a casual and easy 2 mile run (or approximately 20-30 minute easy run). Just to get your body ready for the 8-week workout!
Monday: Static Stretching (or a good Yoga class) and Strength Training (with a good trainer/gym OR simple push ups, pull ups and situps).
Tuesday: 2.5 mile run that will progress into a 3 mile run.
Wednesday: 30 minute run that will progress into a 45 minute run near moving into your 6 and 7th week.
Thursday: 2 mile run with Strength Training
Friday: REST
Saturday: 40 minute cross training that will progress into a 60 minute cross training (biking, spinning, swimming, etc.)
Sunday: 3 mile run that will progress into your FIRST 10K run! You increase each Sunday by 1/2 a mile!

Check out the ladies from Los Angeles, CA running their first 10K race! Congrats to Naomi and Lynn! Great job ladies!


TEAM CHALLENGE 2010 COMING SOON!

Hey TEAM DIRTY RED and RUNNERS!

I have been racking my brain on how to get runners out there and motivated to run for the past 6 months! Well, the racking is oOoOver! I have developed a fantastic program that will not only MOTIVATE you, but keep you in shape, work as a team and make a difference in your community! I will roll out this challenge on October 1st and I think you will love it! TEAM LEADERS will have their official meeting on the first Tuesday of November 2009! So keep running and don't lose your stride!

Also, TEAM DIRTY RED is getting a new logo and feel! Our mission is to promote a healthy lifestyle through running, cycling and swimming! We have some exciting new gear for you and I can not wait to share this with the team and my counterparts in Indiana! There will be a video blog with all this information on October 1st, so put it on your calendars and check it out! You know I will remind you!

Have a wonderful weekend and as always, Happy Running!

Below, Nicol on San Diego's Fox Morning News!