Training

The Journey is the Reward

The Journey is the Reward

When non-running friends ask what I get from running, I answer with this, “The journey is the reward”. From Bart Yasso who shared these thoughts on running: “I had been deluding myself for years that the purpose of running was to win races, that if I trained hard enough and smart enough and pushed my body beyond all limits, I’d somehow come out on top. It took finally winni ...[Read More]

A Guide To Pre-Race Nutrition

A Guide To Pre-Race Nutrition

Eating Up To Race Day: A Handy Guide To Pre-Race Nutrition.  SNACKNATION There’s more to training than exercise. While a healthy exercise/rest cycle is essential to preparing for the toll any distance running will take on your body, your diet is similarly important if your goal is to run your best race. Kenyan distance runners – renowned as some of the best in the world – eat a diet th ...[Read More]

If you can walk you can run

If you can walk you can run

If you can walk you can run!  Nothing wrong with walking…after an injury or break from running I walk to ease back into my running routine.  And I skip elevators and walk up stairways every chance I get.  And at Reggae Marathon a few years back I walked the 10K and had the most enjoyable time talking with other walkers and taking pictures.  But I do love my running…today we celebrate t ...[Read More]

Running to lose weight

Running to lose weight…ahhh…isn’t that we started running in the first place?  At least it was for me and I’ve been at it for some time.  And over the years after the weight fell off and the health benefits piled up, I developed a real love of running.  But I digress…running is a great way to lose weight. Here’s a detailed infographic with some tips from a helpf ...[Read More]

How to get over the top 7 running injuries

How to get over the top 7 running injuries

The top 7 running injuries include shin splints, runners knee and the dreaded Plantar Fasciitis.  All are preventable but that’s little comfort once you get injured.  Smart runners do this one thing after they’ve sustained an injury:  They stop running and take steps to treat the injury properly.  I know..I’ve had all the 7 top running injuries and I’ve done some spectatuar ...[Read More]

5 Minute Full Body Dumbell Workout

5 Minute Full Body Dumbell Workout

5 minute full body dumbell workout.  Can it be that simple?  Well yes actually with this full body workout from Carrie Tollefson.  With the new year just around the corner, nows a better time to make your new year resolution to train better…Reggae Marathn 2017 is just over 11 months away… Until next time… Reggae Marathon RunninGuy (aka Sugar ‘Tuff Gong’ Bong) ~~~~~~~~~~~~~~~~~~~~ ...[Read More]

Wednesday motivation

Wednesday motivation

Wednesday motivation…mid-week inspiration if you will! “My running shoes were like giant erasers. Each foot strike rubbed away some earlier failure. I’d made a thousand promises to myself over my lifetime. I promised myself I’d quit smoking or drinking or overeating. I failed. I promised myself I’d get in shape; lose some weight; take better care of myself; be a bette ...[Read More]

Common running injuries you can avoid

Common running injuries you can avoid

Common Running Injuries You Can Avoid.  Guest blog post from Bethany Widdicombe at Running Stats The inevitable injuries from running seem all too common. From runner’s knee to shin splints, there rarely seems to be an escape. In reality, you can avoid common running injuries. You just need the right tools to avoid getting repeatedly injured. What Your Body Remembers The body remembers injury and ...[Read More]

Big Race Recovery Strategies

Recovery strategies.  What you do to recover after a strenuous race is very important to keep you healthy and running. Here are the most important ones: Start your recovery immediately.  You carbed up the week prior to your race, now it’s time to heavy up on the protein to help your damaged muscle tissue recover.  Don’t eliminate the carbs just shift the emphasis.  Post-race recovery f ...[Read More]

I am a runner

I am a runner.  Been running for over 30 years.  Hope to keep running for 30 more.  Yes, I am a runner! “I have the guts to set seemingly impossible goals and then methodically work toward them because I’m a runner. I realize my limitations because I am a runner. I appreciate the strengths and accept the weaknesses of my body because I’m a runner. I know how to keep on keeping on ...[Read More]