Reward System

Galloway states, “Rewards are important at all times.”
For me, I’ve never really paid any attention to a reward system. Yes, I do buy a Starbucks coffee facsimile after a long run but don’t label it as a reward. It’s more like – “I need my coffee now!”
I don’t even revel in my mileage anymore. I want to run faster and further. I never satisfy this craving.
Perhaps it’s time I changed this minded set and began appreciating a few rewards.

“It’s best to reward yourself often the first week, and then reward yourself every week for that first month. Make sure these are good rewards that will help motivate you to stay on track.” - Leo Babauta who blogs at Zen Habits

Here is a wide open list of rewards from Managing Your Mind

• Things to Eat or Drink - This is an easy one – that can backfire. While I don’t worry about my weight. (Yet) I really don’t want to gain 50 pounds before an important race.
• Enjoyable Activities like TV - I do have plenty of shows in the Queue at Netflix, to watch instantly, but time is always an issue… Maybe I will finally watch Spirit of the Marathon.
• Relax – Sit By a Fire - I know I would love this. There is something about watching a fire, bathed in the glowing embers. Unfortunately, we have a regular fireplace that involves matches, wood, and ashes. There are lots of other ways to relax...
• Treats - Like flowers - I’m already spoiled with weekly flowers. ( Ty My FS) I can think of other treats like new a massage oil for my feet or some strongly scented aromatherapy candles.
• Time - If only I had a way to stop the clock and create more time. I do try and schedule fewer activities on long run days.
  I would love to take a day/week off and just read.

I need to work on a list from these above prompts. (Remembering Galloway says rewards are important!)

I would love to hear if you have a post run reward system set up and what it involves.


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Runscapes #6

This is just a glimpse of the Ruth Bascom riverbank trail system.
Now that I've started my longer runs I will be spending a lot more time out here.
I love running near a river.
PS.
Please excuse my "sniffing" along the way.
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Podcast Potpourri

Now that I have an authentic iPod (Thank-you Santa)
I can link up directly with ITunes to find the latest and greatest podcasts. I'm currently running with 18 – though many don’t update weekly.
I usually split my run time by listening to intelligent talk first and then music. (But there are days when I just listen to the FM.)

Some of my Favorite running podcasts are:

RunRunLIve
Chris mixes it up with his own personal stories and great interviews. Plus he wraps up each session with a great run home song.

Run Vegan Run
Unfortunately Megan doesn’t spend a lot of time talking about her vegan lifestyle - but the recorded runs with her husband are amusing!

Running in the Center of the Universe
I’ve just started listening to Dave and I’m already hooked. Sadly he mentioned in his latest a reduction in his posts. Hopefully not throwing in the towel like....Trilogy Running.

Two Fit Chicks and a Microphone
Listening to Carla and Shauna chitchatting always inspires me. Topics covering everything from weight loss to weight lifting!

Stuff You Should Know
This podcast is from How Stuff Works. These guys cover all sorts of crazy topics like Witchcraft to how Braille works.

Freakonomics
This is a new podcast from the boys over at NYT. They explore the hidden side of everything. Last week's post tries to explain how careless we’ve become when we are over protected.

Filmspotting
I love the in-depth discussion these guys have to share. Their total knowledge of movies is displayed with each movie they review. Best yet is the friendly banter when they disagree.

Any podcast recommendations?

Win a $10,000 iTunes Gift Card - 10 Billion Song Download Countdown


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Running - Good for the Heart

Have a great Valentine's Day!

Above image - Smashing Magazine
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Truffle Shuffle - Race Report

The best part of this race - excluding the gigantic chocolate truffle - is the course. It runs along hallowed ground… following parts of Pre’s Trail!
The bottom loop encircles a wide open field with scenic views of the Willamette River. I would run there everyday – if I didn't have to drive.



“The six-mile stretch of wood-chip and bark-dust paths was initially constructed by the city of Eugene in 1976 to commemorate Oregon’s distance-running legend Steve Prefontaine."

The Bad:

• I was 3 minutes slower than last year. Holy crap! That’s what I get for racing with a cold.
• It’s bad enough the park bathroom stalls don’t have doors – but no toilet paper?

The Good:

• The big “high five” I received from the girl in front of me at the finish line. A reminder that the time on the clock is fleeting...

“It is good to have an end to journey toward; but it is the journey that matters, in the end.” - Ursula K. LeGuin

Favorite Shirt Quote:

• “Your workout is our warm-up.”

Race Chatter:

• “I think she’s waving at you.”

Post Race Grub:

• 1 Truffle, Peanuts in the Shell, Beer - Red Chair NWPA (Hey, there was a football game on!)

Ode To the Truffle
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Thrive Fitness Review

I finished off Brendan Brazier's new book Thrive Fitness. by preparing one of his recipes – an Agave Mustard Dressing . And even though I did reduce the amount of oil, it was divine drizzled over a fresh salad.

Now back to the book…

First off I have to say I was blown away by Brendan’s frank honesty. As he elaborates on the beginning of his career as a triathlete – you discover he did not just wake up one day Fit. It took years of training with sometimes discouraging results. I related to his attempt to become a faster swimmer. He spent hours in the pool each day – for three years! Then he finally got some advice from a top swimmer. Who said, “Stop… I know what your problem is; you don’t know how to swim.”
I began running this way – miles and miles of huffing and puffing – before someone said, Hey, slow down – you have to build a base first.

He elaborates on the 4 Components of Vitality:

• Exercise
• Nutrition
• Sleep
• Stress reduction

And how they are connected!

The Fitness section includes easy, well explained exercises to do. These workouts are ones you can "do at home.” It includes a blank training log you can copy. It’s very thorough and has a star rating system - before and after a workout - what a great idea! (I wish he would have listed which muscles were involved with the lifting moves. That’s the Type A in me.)

The Nutrition section - Fuel for Fitness is interesting. There are recipes for Energy bars and Recovery drinks. But as I said before in a previous post Thrive Diet Review. I’m not quite ready for a total raw food diet. As a vegetarian, I do incorporate many of his healthy choices on a daily basis. It’s easy - to eat fresh fruit every day. And I’m already sold on coconut water!

The book ends with a Q and A session – which is a perfect venue for curious meat eaters who would like to learn more about a vegetarian / vegan lifestyle.

I would like thank Kelly of Sequel Naturals for sending this book my way; and to Brendan for promoting the vegetarian lifestyle!
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4 Week Training Recap

I had a few ups and downs but mainly a positive month. Just started reading Brendan Brazier's new book – Thrive Fitness. And it has really magnified my training by shifting the focus onto the bigger picture.

“Spending time and energy wisely is vital for continual improvement.” – Brendan Brazier

[I will be doing a review on this informative book soon.]

Recap:

• I only managed 7 Core workouts. But even these few made a difference on my overall running speed.
• Ran a total of 71 miles.
• Timed my 1 mile half-marathon pace at 8:52 Which will get me in under 2 hrs – One of my maintenance goals.
• Cross training done exclusively on the Elliptical as the weather has been dreadfully wet.

Considering:

• New runners. ( Nikes again???)
• Doing a trail run race end of Feb.
• Buy a handheld water bottle to carry a high calories sport drink. I find eating while running incompatible.
• Check out Cloud #9 Chocolate gel – Only 2 ingredients – Cocoa and Agave!

How did your January GO?
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