Run Diva

Run Diva Uses Running and Cycling for Weight Loss

The Run Diva, at a duathlon race, October 2009

I am still far from my ideal weight, but in the past couple of years, I have seemed to put a dent in my over abundance of fat cells. It's really apparent, when you look at my face, that I've lost approximately 20 pounds over the past two years. I would really, REALLY like to loose another 15-20 pounds in the next year.

Slow and Steady Weight Loss

I've never been one to try fad diets. I see too many of my friends and family members trying the latest popular diets. Sure, they loose a few pounds in the beginning, but then they gain it all back, plus an extra pound or two when they go off the diet.

Diet's are too hard too follow, and have too many restrictions, in my opinion. To successfully loose weight, and keep it off, you really need to re-educate yourself about the proper amounts and types of foods to eat.

It's been a slow, steady weight loss for me. I don't diet, but I do a lot of cycling and running, and I've been trying to make smarter selections in my food choices. I have a problem eating too many fatty, processed, junk foods. I've been trying to eat healthier, but sometimes that bag of chips still calls my name. I went from being mostly a couch potato in 2006, to completing my first 1/2 Ironman duathlon in November of 2009.

Food and Nutrition Research

I'm currently reading a few books on sports nutrition, to help me make more informed eating choices. I'll write a review on each book after I've finished reading them. For now, here are the titles:

1. Racing Weight; How to Get Lean for Peak Performance by Matt Fitzgerald
2. Sports Nutrition for Endurance Athletes by Monique Ryan
3. The Athlete's Plate; Real Food for High Performance by Adam Kelinson

Run Diva circa 2006. On my way to the Renaissance Festival. I look "healthy", that's putting it nicely. Is that a basketball, or my head?

Run Diva June 2009. A different kind of healthy after getting into running and cycling. Completing my first half marathon December, 2008 at Marathon of the Palm Beaches.

Run Diva November 8, 2009. Completing my very first half Ironman duathlon at Miami Man. That was a 1 mile run - 56 mile bike - 13.1 mile run race. I placed 3rd place in the Masters category - AWESOME!

Run Diva November 2009. 3rd place in the 45-54 year old age group at West Palm Beach Race Series 15k time trial bike race. Where did that basketball head I used to have go!?!

Get Into Racing

I have a hard time just working out. I found that getting into racing gave me definite goals to work towards. My awesomely cool husband got me a coach for Christmas - pretty cool for an old lady. Having a coach help keeps me focused on my fitness and racing goals.

This will be my third year of racing. I have done 6 half marathons, 11 duathlons, 6 time trials, a couple of 5k runs and a bunch of metric century (62 mile) and century (100 mile) bike rides. Last Sunday was my very first 10k (6.2 mile) running race. Now I've go a whole trophy case of awards and finishers medals, not too bad for a former couch potato. I've got 20+ events on this years race schedule: Run Diva's Race Schedule.

Run Diva's trophy case. It actually has a lot more medals and awards in it since this photo was taken.

I'd love to hear your story of weight loss through exercising. Leave a comment on this blog, or email me at lynn@rundiva.net.

The Run Diva trying to look svelte, in her Brooks running gear, at the conclusion of the Spring Training Classic 10k run. March 6, 2010 - Rodger Dean Stadium - Jupiter, FL.

Take care,
Lynn Smythe AKA the Run Diva

Moji Knee Wrap

I recently had a chance to test out the Moji knee wrap. The Moji knee wrap is a compression knee wrap, with a separate, iced gel pack. The gel pack gets attached to the knee wrap with velcro strips. I like that the two pieces are separate, that way you can wash the outer, knee wrap portion if necessary, without ruining the gel pack. Athletes, such as cyclists, runners and triathletes, can use the knee wrap after intense workouts.

I keep the knee wrap/brace in my closet full of sports gear, and the iced gel pack in the freezer, so it's ready to be used as soon as I get back from a workout. I've been having problems with my left, outer knee, after doing a hard bike ride. Might be a tight IT band, but luckily it usually doesn't bother me when running, only when I'm out on the bike.

Benefits of Icing

According to the Moji website: What are the benefits of icing/cold compression therapy?
"Ice therapy and treatment is one of the simplest, safest, and most effective self-care techniques for injury, pain, or discomfort in muscles and joints. The physical act of icing an injury can significantly help with decreasing pain and inflammation, and speeding up recovery time. Sports medicine doctors and physical therapists recommend that patients ice for up to 20 minutes.  All Moji products are designed to maintain their optimum cooling profile for 20 minutes of use."

Run Diva's Opinion of Moji Knee

I like the Moji knee wrap. In addition to icing down my knee, I can also use the gel insert to ice other body parts, such as the top of my left foot, that I have recently been having problems with. My husband and I are half way through a 7 week long running camp, that is being coached by our friend Rachel Wood. We do a lot of speed work during these workouts. My brain still thinks I have the body of a 20 year old sprinter, but the reality is I'm a 46 year old, slightly overweight, jogger.

I have been pushing myself a little too hard during the weekly run group workouts, the top of my left foot starts screaming at me about half way into our workouts. I have been using the Moji knee gel insert, to ice down the top of my foot, for about 20-30 minutes after the weekly run group. The gel insert is a lot nicer to use than the old bag full of ice trick. I always ended up with a leaky bag of ice making a big mess all over the place. The Moji gel insert, which comes packaged in a heavy weight zip bag, can be kept in your freezer until ready to use.

Further Information

Moji knee is available in 4 sizes; small, medium, large and extra-large. The size is determined based on your weight, and knee measurement. If in doubt, Moji recommends ordering one size up. In addition to the knee wrap, Moji also makes a back wrap. Visit the Moji website: www.gomoji.com.

Become a fan of Moji on Facebook. 

Follow Moji on Twitter.

Take care,
Lynn Smythe AKA the Run Diva

Valerie Bertinelli's Fitness DVD

PRESS RELEASE

Valerie Bertinelli's Latest Role: Starring in 'Losing It and Keeping Fit!' Fitness DVD

CO-STARRING CELEBRITY TRAINER CHRISTOPHER ROSS LANE

NEW YORK, Nov. 2 /PRNewswire/ -- It's a well-known fact that Valerie Bertinelli, the screen actress and #1 NY Times bestselling author has lost over 40 pounds and has transformed her body into a toned and fit picture of health. What is less known is that she, like countless other women and men across the country, achieved her new physique by working out in her living room. Wanting to share both that experience and the fitness routine with other health-and-wellness compatriots, Valerie, along with her personal trainer Christopher Ross Lane, lead a new DVD (on-sale November 3, 2009), Losing It and Keeping Fit!.

Valerie shows by example how a personal exercise plan, in addition to a proper diet, is vital to overall well-being. According to Bertinelli (who just completed her first half-marathon in just over 2 hours), "My weight loss and fitness experience has been so positive in every way. And there are no celebrity secrets to it! If I can do it, anyone can and I'm so happy that, with Christopher, I can inspire others to get healthy and to maintain that health and wellness!"

The 60-minute workout DVD contains two full-length workouts designed to help reach one's weight loss goals and keep fit. In the 20-minute beginner's routine, "Losing it: Body Basics," the viewer will work their whole body, using just body weight. Movements will tone hips, legs, tummy and arms. This routine is accessible to everyone. When ready, the next step is the "Keeping Fit: Bikini Ready" workout. Train in only 40 minutes, with toning exercises and cardio bursts to help firm up and sculpt sexy muscles. Hand weights are used in this routine. Also included is a bonus segment called "Bikini Abs Sculpting" that works to tighten and tone the mid-section.

Bonus footage includes interviews with Valerie and Christopher. They share their thoughts on the benefits of the workout routine and their personal goals for the DVD. Christopher also shares his special training methods and tips for the person who is training at home and just starting out. Valerie discusses her weight loss and fitness journey and reveals how all of the positive changes have affected her life.

The DVD will launch on November 3, 2009, at a $14.98 SRP. Additionally, Gaiam will release a special Jenny Craig version of the DVD exclusively through Jenny Craig weight loss centers, on October 6, 2009. This Jenny Craig version will feature exclusive bonus footage, and will carry a $19.99 SRP.

"Having the blessing of Jenny Craig on the DVD adds credibility for us and provides additional value to the consumer," said Bill Sondheim, President of Gaiam. The Jenny Craig logo will appear on the packaging and a promotional coupon for a 30-Day Free Trial will be included inside the DVD for general retail release.

The DVD will be available online and in retail stores wherever DVDs are sold.

About Valerie Bertinelli: Valerie Bertinelli has been acting since the age of twelve, appearing in more than two dozen made-for-TV movies. Most recognizably, she appeared on the long running sitcom One Day at a Time and, more recently, on Touched by an Angel. Now spokesperson for Jenny Craig, Bertinelli was raised in Claymont, Delaware, and in the San Fernando Valley, California. Valerie's second book, Finding It - and Satisfying My Hunger for Life without Opening the Fridge, will be published by Simon and Schuster in October. Currently, she lives with her son, Wolfgang, in Los Angeles.

About Christopher Lane: Christopher Ross Lane has been an active part of the fitness industry for the last 10 years. He spent most of his life as an athlete and competed on the national level as a springboard diver throughout high school and college. A graduate of the University of Arizona with B.S. in Ecology and Evolutionary Biology, Lane continued his love of sport and fitness as a coach in the U.S. and South Africa. After moving to Los Angeles in 2002, Christopher transitioned into full time personal training and in 2003, started his own private training company. Since he began, Lane has trained some of television, film and the music industries biggest names as well as solidifying a name for himself in fitness. For the last few years, Christopher has worked with Jillian Michaels as a client and as her back-up trainer on the hit show "The Biggest Loser." Christopher has also been a featured keynote speaker at conferences across the U.S. speaking on the importance and integration of fitness into your everyday lifestyle. Currently, Christopher resides in Los Angeles.

About GAIAM

Gaiam, Inc. (NASDAQ:GAIA) is the leading independent distributor of special interest programming, with a 72,000 door retail distribution network and over 10,000 store in stores. With more than 40 percent of the fitness and wellness market, Gaiam is dedicated to providing solutions for the many facets of healthy, eco-conscious living. Since its founding in 1988, Gaiam has grown into a $250 million integrated brand. The company's commitment to quality, coupled with an innovative approach to merchandising and distribution have allowed it to dominate the health and wellness category with fitness sensations Rodney Yee, Mari Winsor, Billy Blanks and The Firm. For more information about Gaiam, please visit www.gaiam.com, or call 1.800.869.3603. Website: http://www.gaiam.com/

Source: Gaiam, Inc.

CONTACT: Martha Kiley, +1-631-329-2726, mckiley@optonline.net, for
Gaiam, Inc.

Web Site: http://www.gaiam.com/

Anatomy of a Duathlon and Triathlon

 

Daryl LaRoche, #1, and Lynn Smythe, #2

I've posted up information, from time-to-time, on specific duathlon races that I've participated in. I've had a few people ask what it's like to race in a duathlon, and what are the steps necessary to get ready for your first race.

Here's some of the details of what I do at typical duathlon. I've also included a few photos of my races, most from the Mack Cycle Key Biscayne Trilogy #3, which took place on August 16.

 

Fist run leg of duathlon. Scenic port-a-potties, part of the glamorous life of the multi-sport athlete.

Locating Triathlon and Duathlon Races
Multirace.com is the site I go to in order to locate duathlon and triathlon races in SE Florida. This year I am participating in both the Ameriprise Financial duathlons races, and the Mack Cycle duathlon races. Most races, with more than one race in the series, offer some sort of package deal. For instance, I signed up for the 4 race Mack Cycle race series, and saved quite a bit of $$ as opposed to registering for each race separately.

 

Bike portion of race for duathletes and triathletes. Remember to remove your running hat before putting on your bike helmet.

USA Triathlon
Multirace has partnered with Active.com, who handles all their race registrations. In order to race in triathlon or duathlons, you will need a USAT license. A one day license can be purchased if you are only doing 1 race. A 1 day license costs around $10, and a yearly license is only $39. If you plan on doing more than 1 race per year, I highly suggest getting your yearly license.

Once you've registered for a race, you should get an email confirmation of your registration. I print out the confirmation of my registration, just to be on the safe side. You should also be on the race email list, and will receive a pre-race email approximately one week before the race.

The pre-race email will contain details on the race, including links to the race map, so you can get an idea of each leg of the race: run-bike-run if doing the duathlon, or swim-bike-run if doing the triathlon. The pre-race email will also contain directions on getting to the race, along with any specific parking instructions.

Most races require you to pick up your race packet the day before the race. The Multirace events allow race day packet pickup, but most races DO NOT offer race day packet pickup. Make sure you read all emails from the race director/organizer!

 

Second run of duathlon, same course that triathletes will run for the last leg of their race.

Here's what a typical race packet contains:

1. Race numbers. Small number which gets attached to the front of your bike helmet, medium number which gets attached to your bike, typically under your seat, large racing bib which must be worn on the front of your shirt during the run. I use a race belt, by Fuel Belt, to wear my racing bib, so I don't have to deal with pinning the number onto my shirt. Triathletes will also receive a colored swim cap in their packets. The color corresponds to which wave you will be in for the swim start. Duathlons have a mass start, for the first run.

2. Event t-shirt. When you register for your race, you will be asked what size t-shirt you wear. If you wait until race day morning to pickup your packet, it's the luck of the draw as to what size t-shirts will be available.

3. Goodies/samples. My last race packet contained a Hammer gel, package of Hammer endurolytes and a mini Clif Bar. Other packets have contained lip gloss and sun block samples. Larger events may include really cool swag like long-sleeve t-shirts, water bottles and running caps.

4. Keep the plastic bag that the race packet came in. I always bring a change of clothes with me to my races. While I'm waiting for the awards ceremony to start, I change into dry clothes. The plastic bag makes a good place to put your stinky race clothes in, so they don't contaminate/touch other stuff in your gym bag. Then you can just launch the bag of stinky clothes into your laundry room as soon as you get home and deal with washing the clothes later.

 

The second run of duathlons are almost always longer than the first run. Notice the stylish timing chips on both ankles - looks like I'm on house arrest or something.

Race Day Morning
Depending on where the race is, I will get up anywhere between 4 AM and 4:45 AM. I need approximately 1/2 hour to get ready before I can leave my house. I lay out all my clothes, equipment and gear the night before the race. I'm too dang tired at 4 AM, and would forget half my stuff if I didn't organize it the night before.

Most of my duathon races start at 7 AM. I like to get to the event site by 5:30, 5:45 AM at the latest, especially if I'm picking up my packet on race morning. Does that sound way too early to you? Well, there is a lot of stuff to do on race day morning. I don't like to be rushed/stressed out right before starting a race. Give yourself plenty of time.

My last race was at Tradewinds Park, in Coconut Creek, which is about a 15-20 minute drive from my house. I got to sleep in to 4:45 that day. My husband and I left the house by 5:20 and were down at Tradewinds by 5:45. There were lots of people waiting to get into the park and pay the $1.50 per person park entrance fee, then get directed into their parking spot by the soccer fields. That's another reason to leave yourself plenty of time, park entrances can get clogged up especially at the larger races.

Ass on Bike = Wear Your Helmet
Once we were parked, we had to get our bikes out of the car, and put our front wheels back on the bike, then we had to walk our bikes and bag of racing gear to the race trailer. You could ride your bike to the race trailer, but make sure to wear a helmet. If a USAT race official sees you riding your bike anytime before, during or after the race, and you are not wearing a helmet, you could be DQ -disqualified. So yeah, you need to wear a helmet even if you are just riding from the parking lot to the transition/start area. You never know where the race officials will be, why risk getting DQ - wear your helmet! I personally walk my bike and bag of gear to the transition area, it's still dark out, lots of people trying to park, I'm still asleep - why take any chances.

There are usually bike racks near the race trailer, so you can put your bike on the rack, then head over to the packet pickup area. Show your ID to the security angel, who will let you get in line to pick up your packet. Read the signs to locate which line you should be in according to first initial of your  last name. Show your driver's license and USAT license to the volunteer - let them know if you are doing the triathlon or duathlon - there are separate lists for each sport.

The volunteer will locate your name on the list, check your driver's license and verify that your USAT license # matches the number on the list. They will then hand you a packet with all your race numbers. Find the table with the t-shirts and goody bags, you can skip this step if you don't want your goody bag and/or event t-shirt.

 

Crossing the finish line.

Timing Chips
Find the timing chips, usually on the other side of the race trailer where you just picked up your race numbers/goody bag. Multirace had been having some problems with their timing chips. Now all racers are required to wear 2 timing chips, 1 around each ankle for the duration of the race. You will need to show one of your race numbers to the timing chip volunteer so they will grab the right timing chips for you. DO NOT loose your timing chips. If you fail to return your timing chips at the end of the race, you will be charged $70 per chip!

Body Marking
Find a body marker. Body markers are usually right by/in front of the timing chip area. They should be wearing an event t-shirt, or volunteer t-shirt so they are easy to find. They will need to see one of your race numbers so they know what number to mark on your body. They will write your race #, using a sharpie marker, on both arms, one or both thighs, and place your racing age on the back of one or both calves. Your racing age is how old you will be as of December 31st of that year, that way you won't switch age groups in the middle of the year.

Rack Your Bike
Get your bike, and hustle over to the transition area. You could go straight to transition as soon as you get your racing numbers, then go back for your t-shirt, goody bag, timing chips and body marking, if you are concerned about getting a good spot in transition. The end spot of each bike rack is the prime spot - instead of having to squish in between bike racks, you can actually place your gear at the edge of the main transition shoot. Lots more room, and you don't have to worry about other people hogging your area. But at all the races I've done, I think I've only gotten the end spot once, so you might as well get used to having to rack your bike wherever there is space.

Look for the race numbers on the end of each row of bike racks to locate your bike rack. All the duathletes are usually placed together, must be a club or something!?! Don't allow too much space between your bike and the bikes that are already racked, or someone will probably squeeze another bike in there. My husband and I try to rack our bikes next to each other, but at the last two races, someone squeezed a bike in between our bikes.

Put your bike on the bike rack. Bikes are typically racked by their seat, although occasionally you'll see a bike racked by it's brake levers. It is usually still dark out, you might want to have a small flashlight or headlamp with you so you can see what the heck you are doing in the transition area. I bring a small, hand sized towel with me and place it right by my front wheel. I place my bike helmet, and bike shoes on the towel. Triathletes would also have their running shoes on the towel. But duathletes start out running, so we are already dressed in our running gear.

Once you've got all your gear placed out, try to figure out where your bike is in relation to the run entrance and to the bike entrance. You can count how many bike racks in you are, or just look for the race numbers at the end of each rack. Some people tie balloons to the rack their bike is on, do whatever works for you.

Once all my gear is setup, I leave the transition area and look for the duathlon start. Triathletes will need to look for the swim start. There will be large flags and orange safety cones marking all the areas, so it shouldn't be too hard to figure out where you are supposed to go. Also, at the Multirace events, they have maps of each leg of the race by the race trailer and online, so you shouldn't have any problem finding the race start. If you are really having problems figuring out where you are supposed to go for the race start, ask someone, we don't bite, usually.

I also visit the bathrooms/porta-potties about this time. Lines can get pretty long at the bathrooms, so go early. And I've been to more than 1 race where they've run out of toilet paper - fun times.

Time to Race
Here's a super condensed version of racing a duathlon. Once all my gear is setup and I've gone to the bathroom, and found the duathlon start, it's time to do a warm up run. Just a short, slow run to get your legs moving and the blood pumping. Make sure you're finished with your warm up, and back at the race start a few minutes before the race start. You will hear last minute instructions from an event volunteer, and they will count down the race start. GO - RUN!

Run to Bike
The first run of the sprint duathlons I've done are between 1/2 and 1 1/2 miles. 1 mile is the typical distance. At the end of the first run, you will be entering the transition area under the archway/banner that says RUN. Run into transition, find your bike, put your helmet on, take off your running shoes, put on your bike shoes, unrack your bike and run down the transition area exiting the archway/banner that says BIKE. DO NOT mount your bike yet, look for volunteers directing you to the sign that says MOUNT BIKE HERE. Get on your bike and cycle your ass off. The bike portion of a sprint duathlon is usually between 8-12 miles long, 10 miles is the most common distance. The bike portion may be 1 loop or 2 loops around the course.

 

Exiting the run end of transition, starting duathlon run leg #2

Bike to Run
At the end of the bike course, you will be directed back towards the transition area. Watch out for the volunteers and sign that says DISMOUNT BIKE HERE. Slow down, unclip your shoes and get off your bike. Run from the dismount area, towards transition, enter transition through the BIKE banner and find your bike rack. Rack your bike, take off your helmet, put on your running cap if you're wearing one, take off your bike shoes, put on your running shoes and run out of transition through the banner that says RUN. The second run leg of the sprint duathlons I've done are anywhere between 1.5 and 3.25 miles.

Run your butt off and grab water at each of the water stops. I grab at least one cup of water at each water stop even if I'm not taking a drink. South Florida is freaking HOT, I usually dump the water on top of my head, or the back of my neck. Towards the end of the second run, you'll see signs directing you towards the finish line.

Photo Finish
Sprint to the finish line, if you've got any gas left in the tank. Try and look happy, or do a victory salute or something interesting, there are official event photographers all over the race course. As soon as you cross the finish line, look for the volunteers trying to hand you a cold bottle of water - grab one. Look for another volunteer that will take the 2 timing chips off your ankle. Don't bend down to get the chips yourself, or you may pass out when you stand back up. I am freaking dead when I cross the finish line and can barely function. Continue down the finish shoot and look for the food tent/tables. I stay away from the breads, bagels, pancakes, I just want to puke after a race. But I load a plate up with fresh fruit - watermelon, orange slices and bananas. And there is usually another table loaded up with coolers of electrolyte drinks - such as HEED by Hammer Nutrition.

Then I head back to transition to get all my gear and bike and bring it back to the car. I have a set of dry clothes and shoes waiting for me in the car, so I do a quick change in the parking lot. Then I head back to the race trailer to see if they've updated the race results and wait for the awards ceremony to start.

 

A look inside my trophy case, showing 2 of the 4 shelves full of medals, plaques and trophies.

I've done 8 sprint duathlons so far this year, here are my race results:

• 3rd place Female Masters - 2 times
• 1st place Female 45-49 - 2 times
• 2nd place Female 45-49 - 3 times
• 4th place Female 45-49 - 1 time

Overall and masters are awarded 3 deep. Age groups are awarded 5 deep. I'm an old fart, anyone over 40 years old can qualify for masters. The 3 fastest athletes, over 40 years old, are taken out of their age group and placed into masters. The masters awards are a lot bigger than the age group awards - SWEET!

When I get home, I look for the email from Multirace which contains my official race results, a link to all the official race results, and a link to the official event pictures. It usually takes a few days, and up to 1 week, for the official photos to be posted online.

 

Enjoy your time on the podium.

Special Race Categories
Women over 150 pounds may register for the Athena category. I'm trying to loose weight, but I've been at Athena weight at a few of my races. However, I've never registered for the Athena class. Age group class is more competitive, so I always register for my age group. Larger men may register for the Clydesdale category.

Triathlons, due to the higher numbers of competitors, have 6 Clydesdale categories, while duathlons, with fewer competitors, only have 1 Clydesdale category. If you are not a roadie, you may also register for the Fat Tire category, if your tires are over 1 1/2 inches wide. You'll see mostly triathlon and road bikes at the races, but I've also seen quite a few hybrid bikes, mountain bikes and even a pink beach cruiser at one race - NICE!

Run Diva's Races
Visit my race schedule page, to see what races I have coming up. My race results are listed on my Run Diva's Awards and Accolades page.

If you have any questions about duathlon racing, leave me a comment, and I will get back to you ASAP.

Take care,
Lynn Smythe AKA the Run Diva

Turn Mobile Phone into Personal Trainer

Verizon Wireless Offers Healthy Applications to Turn a Mobile Phone Into a Personal Trainer

BASKING RIDGE, N.J., Aug. 12 /PRNewswire/ -- Summer is ending and there is no better time to begin healthy habits. Verizon Wireless customers can access multiple applications that help them stay healthy and in shape using their wireless phones.

 Applications

 -- Bones in Motion records running, cycling and walking activities using
  GPS with maps, speed, distance, elevation, splits and calories. Save
  activities to a personal Web journal to view and share with friends.
  View local weather and current location.


 -- Diet Fitness Diary offers Calorie, Fat and Protein Counters that cover
  more than 500 food items; a Burn Meter containing more than 40
  exercises; and a Body Mass Index tool. The diary also provides a
  cumulative summary of calorie intake and exercise for the previous
  three days.


 -- The Pill Phone provides critical information on a wide range of
  medications, including indications, dosing, side effects, drug
  interactions, and photos of medications. The Pill Phone also has the
  Medication Reminder feature, which allows for the scheduling of
  automatic reminders to ensure that doses are taken at the appropriate
  times.


 -- Healthy Body by AMA is an interactive guide where customers can work
  on getting a healthy body through diet and exercise. Healthy Body by
  AMA offers diet quizzes and ways to work towards a healthy body with a
  personalized plan.


 -- Howcast is a channel available on V CAST Video on Demand where
  customers can watch "how-to" videos. Howcast offers health and beauty
  tips through videos on V CAST Video-capable phones. The Howcast
  Channel can be found in the Information category in V CAST Video.

Bones in Motion, Diet Fitness Diary, The Pill Phone and Healthy Body by AMA are available for monthly subscriptions of $5.99, $2.49, $3.99 and $2.99 respectively and can be downloaded through the Media Center/Get It Now on select Verizon Wireless phones. Airtime, data usage and messaging fees may apply during download and use of the applications. Unlimited Mobile Web usage is included with a $15.00 monthly V CAST VPak subscription, which also includes access to V CAST Video, V CAST Music and Media Center/Get It Now applications.

For more information about products and services from Verizon Wireless, visit a Verizon Wireless Communications Store, call 1-800-2 JOIN IN or visit www.verizonwireless.com.

About Verizon Wireless

Verizon Wireless operates the nation's most reliable and largest wireless voice and data network, serving 87.7 million customers. Headquartered in Basking Ridge, N.J., with more than 87,000 employees nationwide, Verizon Wireless is a joint venture of Verizon Communications (NYSE:VZ) and Vodafone (NYSE and LSE: VOD). For more information, visit www.verizonwireless.com. To preview and request broadcast-quality video footage and high-resolution stills of Verizon Wireless operations, log on to the Verizon Wireless Multimedia Library at www.verizonwireless.com/multimedia.

Source: Verizon Wireless

CONTACT: Albert Aydin, +1-908-559-7522,
Albert.Aydin@verizonwireless.com, or Brenda Boyd Raney, +1-908-559-7518,
Brenda.Raney@verizonwireless.com, both of Verizon Wireless

Web Site: http://www.verizonwireless.com/

Company News On-Call: http://www.prnewswire.com/comp/094251.html

Runner's Edge Marathon Training Program

I've decided I need to sign up, and pay money to join a local marathon training program. I've been training on my own, but have a serious lack of motivation. I figure if I pay cash money I won't miss any trainings - HA-HA!!!

The last time I was at the Runner's Edge store, I picked up a brochure on their marathon training program. According to the brochure: "Running a marathon or half marathon is a great accomplishment. We offer the most professional program run by runners. We know what it is like for all levels of athletes from the walk-run participants to the advance runner. We are south Florida's largest running store and are here to help you accomplish your goals."

Store Details
Runner's Edge
3193 N. Federal Highway
Boca Raton, FL 33431
Phone: 561-361-1950
Website: www.runnersedgeboca.com

Orientation Meeting
Thursday, July 11
7 PM at the store

The Runner's Edge marathon and half marathon training program runs from July 11, 2009 through January 9, 2010. The $75 program fee includes the following perks:

• 6 AM Saturday long runs
• Gatorade and water along course
• Fruit and bagels back at the store after each run
• Expert staff of runners for advice and training tips
• 10% store discount on all footwear and apparel purchases through January 2010
• Team Coolmax training shirt
• Reduce entry fee for PAL 1/2 marathon (November 1, 2009)
• Wednesday night fun runs at 6:30 PM
• Custom map with run distances
• Training schedule

I've got a lot more races planned for the rest of the year, hopefully the marathon training program will help me get a bit faster and increase my endurance. View my complete race schedule: Run Diva's Races.

Take care,
Lynn Smythe AKA the Run Diva

West Palm Beach Fitness Festival

I just received the following message in the April 2009 Komen South Florida eNewsletter.

April 18, 2009 West Palm Beach Fitness Festival:  A free community outdoor event that offers participants the opportunity to try a variety of fitness classes. Try one or all! Open to all skill levels. Not sure how to start on a healthy path? Bored with your current routine? Just want to enjoy the outdoors while getting in a healthy activity? Well, the fitness festival is just for you.

The Susan G. Komen South Florida Affiliate will have a booth at the festival to offer information on breast health and the services we offer and lots of giveaways! Visit www.livingfittoday.com for more information. The festival will be held from 9:00am 2:00pm at Gaines Park (outdoors), 1501 N. Australian Avenue in West Palm Beach.

Facebook Page
Visit the West Palm Beach Fitness Festival's Facebook page.

Here's the details of the festival from their Facebook page:
The 1st Annual West Palm Beach Fitness Festival will be held Saturday, April 18th, 2009 from 9:00 a.m. to 2:30 p.m. at Gaines Park in West Palm Beach.

Several types of fitness classes will be offered. Participants can choose from cardio activities like Zumba (Latin Dance), Cardio Kick and Soul Line Dancing or mind/body such as Pilates Mat and Yoga.
UPDATE:

SPIN CLASSES just ADDED! Along with more Yoga and Pilates Mat!

Goody Bag: Pick up a goody bag and treats at the Living Fit Today check-in tent.

Wraps, Smoothies, Energy Drinks: Bring a little extra cash for something healthy to eat and drink at Planet Smoothie.

Massages: Free mini sports massages throughout the event.

Blood Drive: We have partnered with Community Blood Centers of South Florida, Inc. for a blood drive. Save a life, give blood! All blood donors will receive a mini physical, T-shirt, Improv Comedy Club ticket, entertainment package.

Free Testing: Festival participants have the opportunity to get free, confidential HIV, Syphilis and Hepatitis testing courtesy of the Palm Beach County Health Department.

Free Breast Cancer Screenings, plus so much more:Visit the Susan G. Komen for the Cure South Florida tent. The Komen South Florida Affiliate provides free breast cancer screenings (mammograms, ultrasounds, & biopsies,) and breast cancer treatment to women & men who are underinsured or uninsured. Stop by for more information and giveaways!

Nutrition, Healthy Eating, Weight Control and more: Learn from the experts at the Palm Beach County Health Department/Palm Beach Dietetic Association Nutrition tent. Bring your questions!

Gaines Park Activities

For the kids: Gaines Park has a playground (unsupervised) in the front of the park across from where the majority of classes will take place.

Swimming: Not into group classes but want to stay active? Gaines Park opened the newly remodeled swimming pool. The heated pool will be open from 12-5 for additional cost of $1.25 per person. No cutoffs allowed.

There are also tennis courts, basketball courts and baseball fields available.

Stay posted for details at: http://fitnessfestival.LivingFitToday.com

Take care,
Lynn Smythe AKA the Run Diva

Trying New Running Style

I recently purchased a copy of Ken Mierke's book The Triathlete's Guide to Run Training, (Velo Press, 2005). Although I am not a triathlete, I have recently started to race in a few local sprint duathlons. Triathlons are swim-bike-run, whereas duathlons are run-bike-run. I have been cycling for a number of years, but only running for about 1 year.

The two running portions of the duathlons are a bit of a challenge for me, especially the second run, after getting off the bike. I'm always looking for ways to improve my run speed, so when I saw this book at my local Barnes & Noble I decided to purchase a copy.

Chapter 1: Evolve Your Running Technique to Improve "Miles Per Gallon" is the most interesting part of the book. Mierke discusses that the running technique done by most runners, either a heel strike, or mid foot strike with heel strike, is not the most efficient way to run. Mierke says: "Correcting the placement of your foot-strike will change your body position, balance, and the basic rhythm of your running. Theses changes are improvements that will eventually help you run further, faster, and more injury free than ever before, but they will not feel natural initially." 

The main elements of Mierke's running technique

• Put the foot down sooner
• Land on the ball of the foot
• Keep the weight off the heel of the foot
• Shorten stride length
• Increase cadence
• Lean forward slightly
• Correct arm placement

I tried Mierke's new style of running last night on a 6 mile run. I normally do this run in about 1 hour and 5 minutes. It only took me 58 minutes 49 seconds to complete this run. That is a huge improvement in speed. I thought I was going much slower, as landing on the ball of my feet, and not putting any weight on my heels, really maxed out my calve muscles. And the higher cadence pace really maxed out my lungs - I have exercise induced asthma, so breathing can be a bit challenging at times.

So I ended up taking a lot more walk breaks than I normally would. Prior to trying this new technique, I was doing 1 mile to 1 minute run to walk ratios. Last night I started at a 1 mile to 2 minute ratio for the first 2 miles, then switched to a 1/2 mile to 2 minute ratio for the rest of the run. But I still ended up doing the 6 mile run over 6 minutes faster than my PR.

I spent a lot of time stretching out last night. My calves still feel a bit tight today. I am going to try to go for a short run later in the day to see how I feel. I'm still a very slow runner, but I am hoping this new running technique will greatly improve my running time at my next duathlon. I'm hoping once I build up my calve strength and lung capacity, that I will be a smoking fast runner using this new technique.

Take care,
Lynn Smythe AKA the Run Diva

R.I.C.E. for Minor Sports Injuries

R.I.C.E. is a simple acronym to remember, when treating common sports injuries.

R = Rest
I = Ice
C = Compression
E = Elevation

Rest
Take a few days off while you allow your injury to heal.

Ice
Applying ice to the injured area will help to reduce inflammation and swelling.

Compression
Stabilize the injured area by wrapping it with an ace bandage or similar product.

Elevation
Keep the area that has been injured raised above heart level, this will help limit swelling.

Take care,
Lynn Smythe AKA the Run Diva

Walk Away Inflammation

The April 2009 issue of Prevention Magazine includes an article by Julian Kesner, on how to Walk Away Inflammation.

The articles mentions that: "Vigorous exercise is a proven way to reduce systemic inflammation, and now, so is a stroll. English researchers found that walking 30 minutes a day at least 5 days a week effectively lowered levels of 3 blood test markers associated with heart disease and other illnesses."

Adding anti-inflammatory spices into your diet, such as turmeric, ginger and cinnamon, can also help to reduce inflammation and bring relief to people suffering from osteoarthritis.

Take care,
Lynn Smythe AKA the Run Diva