Sleep Tight!

Tip From The DC Road Runners! 

Sleep!

Get enough sleep – how simple is that for a training tip?  And for this weekend’s 20 miler, it’s not just about getting a good night sleep on Friday night, but on THURSDAY night. In the Journal of Sports Medicine and Physical Fitness, they reported a study which found that athletes' VO2 max (an indicator of aerobic fitness) wasn't adversely affected after one sleepless night; it was lowest two days after sleep deprivation.

In fact, when it comes to recovery, sleep is every bit as important as what you eat or drink. There's evidence that lack of sleep interferes with the metabolism of glucose, which muscles depend on for recovery. And recent findings even link sleep deprivation with weight gain. Leptin, a brain hormone that regulates appetite, isn't secreted in adequate quantities when you get less than six hours of rest.

The attached Runner’s World article gives some great tips on getting the best rest: http://www.runnersworld.com/article/1,7124,s6-238-267--13281-0,00.html

Philadelphia Rock 'N' Roll Half Marathon

On September 16, 2012, Team Hope For The Warriors® hit the streets of the City of Brotherly love for the Philadelphia Rock ‘N’ Roll Half Marathon!

The Team, excited and ready to go at the Start Line!

Warrior Team Member Adam Tanverdi, who just completed his first half marathon in Virginia Beach just two weekends ago, finished the Philly Rock ‘N’ Roll Half like a Pro with a time of 01:41:45! Warrior Team Members Michael Kacer and Al Akeroyd also completed the race like Rock Stars! Michael completed the half marathon in 02:30:19 and Al finished in 02:29:01.  Let’s hear it for our Warrior Team!

Team Hope For The Warriors® looking sharp at the finish line! 

Joining them in the home of the Liberty Bell were members of our awesome Community Team! Loni Lichtman, Greg Wiercinski, Scott Heisler, Jose Flores, Michael Gawbill, Joelle Laszlo, Tina Atherall, Jenlene Nowak and Jordan Murray! They all completed the race in amazing times! Way to you guys!

Community Team members Jenlene Nowak and Joelle Lazlo  are all smiles on the race course!

Adorable couple Greg Wiercinski and Loni Lichtman  are ready to hit the streets of Philly. 

A very big Thank you to our incredible Volunteer Team, Michael Gawbill (who was an over achiever and ran with the Team as well) Paul Oberle, Dennis Smith and Ella Claney. It is because of dedicated volunteers like these amazing individuals that we can continue to help our wounded service members and their families! Thank you for all that you do to support Hope For The Warriors®! We couldn’t do this without you!

Join Us For A Fun Filled Weekend!

Come Join The Greatest Volunteer Team Around!

Team Hope For The Warriors® is gearing up for a busy October and we couldn’t be more excited! We can’t do this on our own, though, we need YOU! That’s right, we need the help of our amazing Volunteer Team to have successful and FUN Team event weekends! J

Below are the events and dates. 

Army Ten-Miler (ATM) Weekend- October 19-20, 2012

Friday, October 19, 2012:           ATM Health & Fitness Expo, DC Armory, Washington, DC (10a-7p)

We need your wonderful smiling faces at our Team Booth to hang out with one of our staff members to help spread the word about Hope For The Warriors®, recruit  new Team members and sell Team gear! This will be split up into two shifts- 10 a.m. to 2:30 p.m. & 2:30 p.m.  7 to  p.m.

Saturday, October 20, 2012:      ATM Health & Fitness Expo, DC Armory, Washington, DC (10a-7p)

We need your wonderful smiling faces at our Team Booth to hang out with one of our Staff members to help spread the word about Hope For The Warriors®, recruit  new Team members and sell Team gear! This will be split up into two shifts- 10 a.m. to 2:30 p.m. & 2:30 p.m.  7 to  p.m.

Sunday, October 21, 2012: ATM Finish Line, Team Tent, The Pentagon North Parking, Arlington, VA (6a-12p)

    
      RACE DAY! Woo-hoo! There are two fun areas you can volunteer during this day! Come help us celebrate at the Finish line at our Team tent or you can be live on the scene at the Team’s cheer stations cheering the best Team out there!

 Marine Corps Marathon Weekend- October 28, 2012

Sunday, October 28: MCM Tent at Charity Village, Iwo Jima Memorial, Arlington, VA    (630p-5p)

      
      RACE DAY!!! Oh Yeah! J We have two awesome areas you can volunteer at this day! You can be right in the action at our Team cheer stations rooting on the greatest Team out there! J Or, you can come join us at our Team tent where you can hold down the fort and make sure our Team is taken care of! J

We would LOVE to have you out there for these really exciting and super fun weekends! J   So what do you say? Are you in? J

If so, please email your Team Coordinator, Courtney Gately at cgately@hopeforthewarriors.org with the following information:

Date(s) and Time(s) Available

Area you are interested in volunteering if you are volunteering on a Race Day

T-Shirt Size

Don’t miss out on your chance to be part of one of the greatest Teams out there!  

We can’t wait to see you! J

Preventing Injuries

Tip from the DC Road Runners!

Types of Injuries

There are two major injury classes. They are Acute injuries and Overuse injuries.  Acute injuries occur suddenly and are the result of a rapid increase in stress on a particular bodily system. These are more common in sports where rapid changes in direction occur, for example tennis, squash, football, etc., and include things like sprains, broken bones-ligaments-tendons, bruises etc. Something happens where a part of the body (like a muscle) is put under a great deal of stress for a short period of time and it breaks, snaps or tears. This is one of the reasons you may want to hold off on participating in such sports while training for a distance race.

Overuse injuries on the other hand are caused by a gradual breakdown in the bodily system you are using. Training can break it down a little and there may not be enough time for your body to repair itself. The next time you train it breaks down some more. Eventually it gets sore, and then it fails. This can occur in almost all of the same areas as acute injuries. One of the major causes is imbalances between the two sides of the body. This may put the left or right side under more stress than the other. The weaker side needs more rest but doesn't get it so eventually it protests before giving way.

Combinations of the two are also common. Especially where overuse has created a weaker system that is suddenly put under acute stress. Training involves plenty of stress so we should constantly be on the lookout for any message from our body telling us that something is amiss.  Consult the coaches if problems arise.

The next two sections will be in point form as there is a lot of information to provide.  Please remember that with any injury a Doctor (especially one who specializes in sports medicine) will give the best advice and especially a physical therapist to which they will likely refer you for treatment.

Runner's Knee

The most common injury from running, primarily caused by muscle imbalances.

Treatment

RICE (Rest, Ice, Compress, Elevate) 10 minutes after running.  You can also do cycles of 20 minutes on and 20 minutes off two times in the morning and evening whether you work out or not.

Prevention

Strengthen quadriceps (muscles in front of upper leg), increase flexibility of opposing muscles (hamstring, calf), or use of arch supports.

Achilles Tendonitis

The Achilles tendon on the back of the foot above the heel can suffer damage or become inflamed.

Treatment

RICE (Rest, Ice, Compress, and Elevate), ice 10-15 minutes on and 10-15 minutes off, do not stretch until there is no pain, then gentle stretching, no hill work and elevate the heel.

Prevention

Orthotics, change of running surface, avoid speed/hill sessions on cold tendons. A good stretch for the Achilles tendon is to stand on the balls of your feet on a curb or stairs, with your legs straight. Lower both heels and hold for about 10 seconds

Shin Splints

Tenderness/pain on the front and slightly to the side of the lower leg

Treatment

RICE (wait 10 mins), no hills especially downhill, no speed work

Prevention

Strengthen muscles around shins, use of orthotics, avoid banked surfaces

Stress Fracture

Diagnosed by doctor, rest, no running for upwards of 6-8 weeks

Back Pain

Prevention

Shorten your stride, strengthen abdominals, stretch, meditation, avoid hills, banked surfaces

Ankle Sprain

Treatment

RICE followed by 15mins on/off with an ice pack or bag of frozen peas

One of the most common causes of injury is a change in the current activity you are doing.  Any change can stress your body's systems and should be taken with care.  Some of the more common changes that can cause problems may include:

·         Running surface (cement or concrete harder than asphalt harder than grass harder than sand)

·         Running faster

·         Running on hills (especially downhill)

·         Running shoes (change after no more than 800km/500miles of use)

·         Running too much

·         Sudden large increases in distance

Other Causes of Injuries

·         Lack of sleep

·         Poor diet

·         Unequal leg length

·         Old or not properly healed injuries

·         Poor muscle strength or muscle imbalance

·         Not enough recovery

·         Weather (especially extreme heat or cold)

·         Poor shoe fit, or you require orthotics

·         General stress

·         Other sports

·         Age

As you can see, there are a lot of factors that will cause your body to break down.  Try your best to bring balance to your life (sleep, diet, training, etc).  Please consult the coaches if something starts to bother you.  

Tip from the DC Road Runners!

5 Smart Eating Rules for Runners
By Christine Luff, About.com Guide - Updated January 22, 2010

Runners need to eat healthy to fuel their workouts properly and help build stronger bodies. Follow these sensible and healthful eating rules to get the most out of your food -- and your runs.

1. Focus on unprocessed foods.
Try to keep your fridge and pantry stocked with foods that make up a nutritious, heart-healthy diet, such as whole grains, fish, lean meats, vegetables and fruits. They'll provide essential nutrients, help fuel your workouts properly and aid in your post-run recovery. Try to minimize the amount of processed foods you eat.

2. Eat small meals throughout the day.
Throw the notion of three large meals a day out the window -- it doesn't work for runners. You need more calories during the day than sedentary people, so it's better to spread them out with a small meal every three to four hours. You'll find that eating mini meals will help maintain your energy levels throughout the day and keep you from feeling hungry all the time.

3. Don't deny yourself the foods you love.
We all know what happens if you don't give in to your favorite foods: One day you'll have a monster craving and end up overindulging. It's better if you allow yourself small portions of the foods you love and not force yourself to eat foods you really don't like. In the long run, it will save you calories, because you'll feel more satisfied and you'll be less likely to binge and eat mindlessly. Eating in moderation is the key.

4. Mix things up.
Try to not get into the habit of eating the same foods day after day. Pasta often becomes a staple of a runner's diet, but there are lots of other healthful and interesting carb choices for runners, such as couscous, rice or quinoa. Different fruits and vegetables supply different nutrients, so it's important that you eat a variety of fruits and vegetables too.

5. Don't forget about protein.
Runners focus so much on consuming their carbs that their protein needs sometimes get forgotten. Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15% of your daily intake. Runners, especially those training for long distances such as marathons, should consume .5 to .75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables.

Also, here is recipe shared that I love shared with our “Reading and Running” program…

Orange Spiced Quinoa with Cranberries and Pecans
2 c. fresh orange juice
1 T. olive oil
½ onion (preferably, sweet, like Vidalia)
1 t. honey or agave (optional)
1/8 t. sea salt (optional)
1 c. quinoa or 1-1/3 c. domestic quinoa, well washed
½ cup pecans, roasted and chopped very fine
½  t. cinnamon
½ cup dried cranberries, chopped

Virginia Beach Rock 'N' Roll Half Marathon

On September 2, 2012 Team Hope For The Warriors® spent the morning at the beach running in the Virginia Beach Rock ‘N’ Roll Half Marathon.  Warrior Team members Dean and Adam Tanverdi finished the race like Rock Stars!  Dean completed the race in 1:21:54 and Adam crossed the finish line in 1:57:36. The Virginian-Pilot published an article featuring stories about both of these amazing guys! To read more about how awesome Dean and Adam are, please click here.

Warrior Team member Dean Suthard enjoys the scenic route of the Virginia Beach Rock 'N' Roll Half. 

Warrior Team member Adam Tanverdi is excited at mile one.

Also running the race were members of our incredible Community Team which included Paul Kelly, Massie Fox, Julie Fox, Frances Crespo, Jessica Babbes and Jenlene Nowak.  We are so excited and proud to announce that this was Team member Julie Fox’s FIRST half marathon!  Way to go, Julie!  We know how hard you worked and we are thrilled to have you on our Team!

Massie and Julie Fox hanging out at the tent after the race. Congratulations Julie on your first half marathon! You are so awesome! 

 Thank you to our incredible staff member, Kathi Delay and her husband Mark and volunteer Paul Oberle for their outstanding support volunteering at the Team Hope For The Warriors® tent the morning of the race.  We couldn’t have done it without you and your friendly and smiling faces!  You are all amazing!

At the finish line! Great Job Team! 

Stephen Siller Tunnel to Towers NYC Run

Tunnel to Towers 5K

On September 30, Team Hope For The Warriors® will participate in the 11^th Annual Stephen Siller Tunnel to Towers Run/Walk. The Tunnel To Towers Run is a living, breathing Memorial Tribute to the memory of the heroic life and death of Stephen Siller, the 343 firefighters and all first responders who sacrificed their lives on September 11, 2001.

Stephen Siller, 34, who grew up in Rockville Centre, was a firefighter assigned to Squad 1 in Park Slope, Brooklyn. He had just finished his shift and was heading home to Staten Island when he heard a plane had crashed into the World Trade Center. He strapped on his gear and ran nearly two miles through the Brooklyn-Battery Tunnel toward the fire. The Tunnel to Towers 5K race retraces his final footsteps that fateful day in American history.

Before the race begins that Sunday, one of our very deserving Warrior Team members will also be the recipient of a new handcycle thanks to the generosity of the Stephen Siller Tunnel to Towers Foundation.

This is an event not to be missed.  Please consider registering for this run/walk.   While running these patriotic 3.1 miles, you will be running side by side with some of our Nation’s finest on the same path that courageous Stephen Siller did the morning of September 11^th.  This event will be one that you will never forget.  Don’t miss your opportunity to run with Team Hope For The Warriors® for something greater than yourself. To register and for more information, please visit the Stephen Siller Tunnel to Towers Foundation website. 

Fall Fun

Fall for Running

Make the most of runner’s favorite season.

By Jeff Galloway

(Adapted from the October 2009 issue of Runner’s World)

Many people fall in love with running at this time of year. And it’s no wonder, thanks to cooler temps, pretty views, and the camaraderie of friends getting ready for races. Here’s how to take our fitness up a notch during this perfect season.

ADD 10 MINUTES Even if you typically head out in the wee hours, a 10-minute sleep loss won’t hurt.  Start at a slower pace to ensure a good warm-up.  The increased distance will burn more fat and ramp up your fitness.

PICK UP THE PACE Once a week, after a five to 10 minute warm-up, run slightly faster for five to 10 steps, then jog slowly for 10 steps. Repeat this five times, running slightly faster each time.  Take a two to three minute walk break.  Then do five 90 second drills: walk for 30 seconds, jog for 30 seconds, run faster for the 30 seconds-and then repeat. Add one or two additional 90 second drills each week.

EXTEND YOURSELF Every other weekend, increase the distance of your long run to boost your endurance. Slow the pace (one to two minutes per mile slower than your other runs) and add one-half to one mile each week. Increase the distance until you’re running six to nine miles. Take frequent walk breaks.

ADD A DAY Tack on an additional short-run day after your long run.  You’ll improve your fitness, and the easy running will increase blood flow to the muscles and speed your recovery.  If your five-mile long run is on Saturday, do a gentle two-to-three miler on Sunday at the same pace as your long run.

ENTER A RACE Races give you an extra incentive to run. Many racers have so much fun they often schedule a 5K on weekends they don’t have a long run. On race day, line up at the back and run easily for the first mile, then increase your pace slightly for mile two. Pick it up in the final mile and finish strong.