Friday, July 30, 2010

Food Rules Friday

This week's feature is Rule 10 from Michael Pollan's newest book, "Food Rules - An Eater's Manual ."


Michael Pollan is an acclaimed author and whole food/heathy eating advocate. He is the author of the best selling "In Defense of Food" and "The Omnivore's Dillemma."

Rule #10: "Avoid foods that are pretending to be something that they are not."


To make "imitation" or "artificial" anything requires a high degree of processing.  Enough said.

Thursday, July 29, 2010

Training Tip Thursday

"Secrets to building speed - Training faster, makes you faster, and probably the single best way to begin building speed for distance, is to always run with friends who are slightly faster than you are. Training with faster friends assures that you are running at the edge of your ability, and making every step count. When running at the track, place yourself in a lane to the right of your partners. This will require that you run slightly further than your friends, and you will be forced to run slight faster on the curves to keep up. Finally, enter all the 5k and 10k fun runs you can find. These short races are far more enjoyable than regular training, help you develop pacing skills, build speed, and most importantly, add to your growing T-shirt collection."

Source:  http://www.runtheplanet.com/trainingracing/training/distancerunning.asp#4

Wednesday, July 28, 2010

Recommended Read - "Yoga in America"

Instead of my typical Wednesday environmental post, I'm going to recommend a book today:

"Yoga in America - Passion, Diversity,and Enlightenment In the Words of Some of Yoga’s Most Ardent Teachers"

If you are a practitioner of yoga, or are just interested and want to read on the subject, I highly recommend this. 




The editors have now made it accessible to everyone with a free download at http://yogainamerica.wordpress.com/.

I hope you enjoy the read.  Namaste!
 

Tuesday, July 27, 2010

Tuesday Quote of the Week


"The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift."

~Albert Einstein

Monday, July 26, 2010

Meatless Monday

Running Green supports Meatless Monday, an initiative associated with the Johns Hopkins Bloomberg School of Public Health. The goal of Meatless Monday is to help reduce meat consumption in order to improve public health and the health of the planet.





These delicious-looking recipes are published by the Meatless Monday initiative, and may be found at http://www.meatlessmonday.com/category/this-mondays-menu/

Sunday, July 25, 2010

Weekly Training: July 19-22

Graphic from my page at dailymile.com. The mileage in the graphic includes both running and cycling miles.)


Another good week: 42 miles running, 28 miles cycling, 70 miles total, three weights workouts, two core workouts, and two yoga workouts. Routine midweek runs: 5 miles/7 miles/6 miles on Tuesday/Wednesday/Thursday, but I only cycled after the Wednesday run. A notable event, I reached 1,000 running miles for 2010 on Thursday, July 22.

I had a big 50 mile weekend, 24 miles running and 26 miles cycling. Saturday, I ran 14 miles, my longest in over a month, followed with 6 miles on the bike. Sunday, I ran 10 miles and cycled 20 miles.
YTD: 1,024.4 miles running, 332.5 miles cycling, 1,356.9 miles total.

Friday, July 23, 2010

What's in a Number?

1,000 miles!

The final mile of my 6-mile run yesterday put me over 1,000 miles for 2010.  Why does it feel like a big deal to reach certain even number increments?  Somehow it feels different from 994, but it isn't, really.

I guess that's just the way our brains are wired...

Food Rules Friday

The ninth installment of my weekly feature, "Food Rules Friday," featuring a rule from Michael Pollan's newest book, "Food Rules - An Eater's Manual."

Michael Pollan is an acclaimed author and whole food/heathy eating advocate. He is the author of the best selling "In Defense of Food" and "The Omnivore's Dillemma."

Rule #9: "Avoid food products with the wordoid 'lite' or the terms 'low fat' or 'non-fat' in their names."


Personally, I don't take issue with certain low fat or non fat food items in moderation.  I use soy milk in my cereal and for other milk uses.  We keep non fat, or skim milk also.  My wife likes it, and uses it for cooking uses that require milk for a creamy soup or sauce. We also use some other reduced fat dairy products such as chesse, cottage cheese and yogurt.  Typically, these products are simply made from milk with lower fat content, and do not have other ingredients added to make up for the loss of fat.

I think Pollan's warning here has to be taken in context.  His point is that the vast majority of food items in this category have other added ingredients, mostly carbohydrates in the form of sugar.  Excess carbs are converted to fat by the body.  The term "low fat" gives people the impression that they can eat all they want.  Americans have actually been consuming an extra 500 calories per day since the low-fat campaign started.  Pollan suggests that "You're better off eating the real thing in moderation than bingeing on 'lite' food products packed with sugars and salt."

The key, as I see it, is to know what you're eating.  Don't buy anything without reading the labels.  Learn which ingredients are healthy and which ingredients are not.  Be aware that the total of calories is just as important as the source of the calories.  

Thursday, July 22, 2010

Training Tip Thusday

"Run or rest? - Rest is one of the most important, yet one of the least considered aspects of training. Ultras, which often require drastic amounts of mileage - especially for the weekly long run, also require an extended taper of at least three weeks, ending with three or four days of zero mileage just prior to the race. While many "driven" runners train up until the last moment, this is futile and at the best results in exhaustion, and at the worst, injury. It takes the body about two weeks to register the positive effect of training, so any running at the end does nothing to increase ones level of fitness. It is best just to rest, eat well and prepare mentally (dreaming of the successes to come)."

Source: http://www.runtheplanet.com/trainingracing/training/distancerunning.asp#4

Wednesday, July 21, 2010

Green Choices Wednesday

Disposable shaving products?  No!

Recently, I posted about eliminating disposable shaving products from my lifestyle.  I researched razor options, and I've decided to purchase a safety razor.  This will eliminate throwaway plastic disposable razors.  The used blades will go into my metal recycling bin.  I haven't yet made a razor purchase, because I still have disposable razors from a multi-razor package, and I will shave with them until they are all used. Discarding them would not accomplish anything.  The resources from which they were made have already been consumed, and there is no bringing them back.  And if there's one thing I dislike more than non-recyclable items, it's waste. 

The other decision I made was to discontinue using shaving foam in disposable cans.This week, my can of foam was low, and I told my wife I wanted to pick up a shaving brush and shaving soap. Yesterday, she went to store and brought me a shaving brush and some inexpensive, drugstore-variety shaving soap to try.

I still have a little in my last can of foam which I will use up, but first I decided to try the brush and soap.  On first trial, I was very pleased with the result.  The soap gave me a better shave with my disposable razor than canned foam.  After shaving, my face felt smoother and softer than after shaving with foam.  And this was from using the least expensive soap option I've seen, so using the specialty soap varieties should be even better! 

I like that the soap just comes in a simple cardboard box that I can add to my paper recycling.   Resources used to transport the soap should also be much less than shipping the equivalent of a much lower volume of  lather in a heavy metal can. Water is a significant ingredient in canned foam.  Anything that can be mixed in the home with tap water avoids shipping water, weighing 8 lbs./gallon, wasting fuel and generating pollutants.  A home mix also avoids shipping unneeded hydrocarbon propellants such as isobutane and isopentane, which are released into the air when the foam is dispensed.

Tuesday, July 20, 2010

Tuesday Quote of the Week

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."


~Roger Bannister, first runner to run a sub-4 minute mile

Monday, July 19, 2010

Meatless Monday

Running Green supports Meatless Monday, an initiative associated with the Johns Hopkins Bloomberg School of Public Health. The goal of Meatless Monday is to help reduce meat consumption in order to improve public health and the health of the planet.





These delicious-looking recipes are published by the Meatless Monday initiative, and may be found at http://www.meatlessmonday.com/category/this-mondays-menu/

Sunday, July 18, 2010

Weekly Training: July 12 - 18

(Graphics are from my page at dailymile.com. The mileage in the graphics include both running and cycling miles.)


A big week: 40 miles running, 29 miles cycling, 69 miles total, three weights workouts, two core workouts, and one yoga workout. I struggled a little last week, but got my rhythm back this week. Midweek runs: 5miles/7 miles/6 miles on Tuesday/Wednesday/Thursday, followed by 3 miles on the bike each day.  I ran my weekly long run on Saturday instead of Sunday for a change, a solid 12-miler.  Sunday was another big day, starting with a 10-mile run, followed by 20 miles on the bicycle.  I should break 1,000 running miles for 2010 next week.  In comparison, in 2009 I reached 1,000 running miles on November 6.

YTD: 982.4 miles running, 284.5 miles cycling, 1,266.9 miles total.

Friday, July 16, 2010

Food Rules Friday

Eighth installment of the weekly feature, "Food Rules Friday," featuring a rule from Michael Pollan's newest book, "Food Rules - An Eater's Manual."

Michael Pollan is an acclaimed author and whole food/heathy eating advocate. He is the author of the best selling "In Defense of Food" and "The Omnivore's Dillemma."

Rule #8: "Avoid food products that make health claims."


Beware of foods that boast of great health benefits on their packages.  If they have elaborate packaging, they are likely to be highly processed foods.  Claims are often based on questionable science.  Only the large industrial food processors can even afford the advertising budgets to support these claims.  Whole natural foods are the real source of healthy nutrition.

Thursday, July 15, 2010

Training Tip Thursday

"Avoiding repetitive stress syndrome -
Most running injuries occur early on, and are usually the result of doing too much, too soon, with too little rest - then continuing to run after feeling the first hint of pain. Begin training at a relatively easy level and make only moderate weekly increases in distance or speed (not both at the same time). On alternate weeks slightly decrease the intensity or duration of your workouts, and increase again the following week. Using this "leap frog" approach, instead of unrelenting increases, will help you avoid the pitfalls of repetitive stress, and will result in greater fitness gains."

Source: http://www.runtheplanet.com/trainingracing/training/distancerunning.asp#4

Wednesday, July 14, 2010

Green Choices Wednesday

Save water by using rain barrels!


We currently have one rain barrel (not the model pictured) that we purchased a few years ago.  Until now, I hadn't reinstalled it since we recently moved.  I'm currently installing it on the eavestrough downspout at the back corner of my garage. 

After that, I plan to install additional rainbarrels on the other downspots and eventually capture rain runoff from the entire house and garage roofs.

Benefits of rainwater collection:
  • Saves water- Reduces your water bill and reduces the treatment and pumping volume at your local water utility, saving energy and resources.  On average, about 40% of municipal water usage is for watering lawns and gardens!
  • Reduces stormwater runoff into drainage systems.
  • Great for your plants - Natural, untreated water!
Some "green" homeowners are installing cisterns to capture and reuse their rainwater runoff.  These are great systems, and have the advantage of much greater storage capacity, but are more expensive to install than the simple rain barrel.

Think Green and Live Green!

Tuesday, July 13, 2010

Tuesday Quote of the Week


"A mind committed to compassion is like an overflowing reservoir - a constant source of energy, determination and kindness. This mind can also be likened to a seed; when cultivated, it gives rise to many other qualities, such as forgiveness, tolerance, inner strength, and the confidence to overcome fear and insecurity."

~Dalai Lama

Monday, July 12, 2010

Meatless Monday

Running Green supports Meatless Monday, an initiative associated with the Johns Hopkins Bloomberg School of Public Health. The goal of Meatless Monday is to help reduce meat consumption in order to improve public health and the health of the planet.





These delicious-looking recipes are published by the Meatless Monday initiative, and may be found at http://www.meatlessmonday.com/category/this-mondays-menu/

Sunday, July 11, 2010

Weekly Training: July 5 - 11

(Graphics are from my page at dailymile.com. The mileage in the graphics include both running and cycling miles.)

This week: 30 miles running and 18.7 miles cycling, 48.7 miles total, three weights workouts, two core workouts, and two yoga workouts. I struggled a little this week with increasing heat and humidity, and both running and cycling miles were lower.
  • Monday: 4 miles running, 10 miles cycling. I copied the format of a duathon that runs in nearby Lake Charles, LA in March:  2 mile run, followed by 10 mile cycling, followed by another 2 mile run.  Weights: Chest & Biceps.
  • Tuesday: 4 miles running.. Core workout. Yoga.
  • Wednesday: A make-up rest day, since I ran on my usual Monday rest day.  Weights: Back & Triceps.
  • Thursday: 4 miles running, 2 miles cycling. Core workout. Yoga.
  • Friday: Rest-- no running. Weights: Shoulders & Legs.
  • Saturday: 8 miles running.  2.6 miles easy cycling.  Yoga
  • Sunday: 10 miles running, 4.1 miles easy cycling.
YTD:  942.4 miles running, 275.5 miles cycling, 1,217.9 miles total.

Friday, July 9, 2010

Food Rules Friday

This is the seventh installment of a weekly feature, "Food Rules Friday," featuring a rule from Michael Pollan's newest book, "Food Rules - An Eater's Manual." Michael Pollan is an acclaimed author and whole food/heathy eating advocate. He is the author of the best selling "In Defense of Food" and "The Omnivore's Dillemma."


Rule #7: "Avoid food products containing ingedients a third-grader cannot pronounce."

Another way of reinforcing a concept expressed in previous rules.  Keep it simple.  Keep it basic.  Avoid chemical additives.  Ethoxylated diglycerides?  I can barely pronounce it!

Thursday, July 8, 2010

Training Tip Thursday

"A faster marathon in two weeks - Two weeks before your final long run, begin losing 10 excess pounds. Your final long run should take place two weeks before your target marathon, and be 20 miles in length or three hours (whichever is less). Enter the marathon fully rested, pain and injury free and pace correctly based upon an extrapolation from a recent 10k race or five mile time trial. Do all the above, and you can expect to improve your previous marathon time by 8 to 15 minutes."

Source: http://www.runtheplanet.com/trainingracing/training/distancerunning.asp#4

Wednesday, July 7, 2010

Green Choices Wednesday


When packing a lunch, instead of using plastic sandwich bags (made from oil, used once, thrown away), I put the sandwiches in a reuseable container which is brought home, washed, and used over and over!

(One of my staple vegetarian lunch options-- all natural organic peanut butter and blueberry jelly on whole wheat/multigrain bread.  Peanuts (legume) + bread (grains) = complete protein!)  Reducing meat consumption is another green choice that is good for the Earth.  Whether you go vegetarian or just reduce the number of meat-consuming days, it makes a difference!  (See Meatless Mondays feature.)

Think Green and Live Green!

Tuesday, July 6, 2010

Tuesday Quote of the Week

"Undisturbed calmness of mind is attained by cultivating friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and indifference toward the wicked."

~From the yoga sutras of Patanjali

Monday, July 5, 2010

Meatless Monday


Running Green supports Meatless Monday, an initiative associated with the Johns Hopkins Bloomberg School of Public Health. The goal of Meatless Monday is to help reduce meat consumption in order to improve public health and the health of the planet.




These delicious-looking recipes are published by the Meatless Monday initiative, and may be found at http://www.meatlessmonday.com/category/this-mondays-menu/

Sunday, July 4, 2010

Weekly Training: June 28 - July 4


 (Graphics are from my page at dailymile.com. The mileage in the graphics include both running and cycling miles.)


This week: 34 miles running and 29 miles cycling, 63 miles total, three weights workouts, two core workouts, and two yoga workouts. This week, I was able to add cycling miles without decreasing running miles, and also ran Monday, taking one rest day instead of two.
  • Monday: 2 miles running (quick repeats, 7:34, 7:06).  2 miles cycling.  Weights: Chest & Biceps.
  • Tuesday: 4 miles running , 2 miles cycling. Core workout. Yoga.
  • Wednesday: 6 miles running.  Weights: Back & Triceps.
  • Thursday: 4 miles running, 3 miles cycling. Core workout. Yoga.
  • Friday: Rest-- no running. Weights: Shoulders & Legs.
  • Saturday: 8 miles running, 4 miles cycling in the AM.  4 more easy cycling miles in PM.
  • Sunday: 10 miles running, 10 miles cycling.

YTD: 912.4 miles running, 285.8 miles cycling, 1,198.2 miles total.

Friday, July 2, 2010

Food Rules Friday

This is the sixth installment of a weekly feature, "Food Rules Friday," featuring a rule from Michael Pollan's newest book, "Food Rules - An Eater's Manual." Michael Pollan is an acclaimed author and whole food/heathy eating advocate. He is the author of the best selling "In Defense of Food" and "The Omnivore's Dillemma."


Rule #6: "Avoid food products that contain more than five ingredients."


It doesn't have to be five.  You choose the number.  The point is that the more ingedients a food product contains, the more highly processed it is.  Fresh whole foods are best!

Thursday, July 1, 2010

Training Tip Thursday

"Eating on the run -
The fuel stored in greatest abundance, for the endurance athlete, is intermuscular fat, not carbs (glycogen) as is commonly believed. While this energy rich fuel is there ready for the taking, the body must be trained over time to open the petcock and allow it to "flow". To train the body to make use of intermuscular fat, it is necessary to run on empty. That is, if you run in the morning, it is okay to drink coffee (if you drink coffee), but you should eat nothing before your run, and take only water during your run. If you run mid-day, or in the evening, you should do so at least several hours after you take on food of any sort. While this may prove difficult the first few times, you will eventually find you have much more energy, and that energy will last longer... this is true during the marathon as well."


Source: http://www.runtheplanet.com/trainingracing/training/distancerunning.asp#4