Inspire the Runner in You – Week 10

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Margaret running

 

 

Ever wonder what to eat while training? Start with the purpose of food in mind: which is to fuel your body for what you need it to do.  If you want to build your immune system, encourage healthy cell growth and replacement, you eat healthy food.  If you want to deteriorate and accelerate aging and sickness, you eat crap.

Ok, now that we are clear on that, how much should one eat? Think of yourself as a car, just bear with me here.  A tank of gas is “x” miles.  Too much gas and the tank overflows.  Our “overflow” tank is storage of fat on our body.  Conversely, our body can take fat from our storage in times of need, so if you up your running and keep your calorie intake the same, you will lose fat.  It’s just math.

Next: WHAT to eat?  Diet books abound, just use common sense.  Always know where your food comes from. Avoid preservatives, salt, refined sugars and anything processed. Come by the Penrose-St. Francis Farmers Market for fresh choices. And always eat food you like.  Healthy eating is one of the great joys of living.  Healthy eating makes all the other joys of life …… last longer  :).

Margaret

 

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services

 

 

 


Inspire the Runner in You – Week 9

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Margaret running

Dear All,

The subject of my blog this week is “Why?”

Why do we run?  Why do we eat?  We eat because we would die without food.  We run because our body begins to deteriorate if we do not build muscle and keep our hearts healthy.

Why do some people look younger than others the same age …. And vice versa?  Why does our society take more anti-depressant drugs that any society on earth?  Did you know that the strongest non-drug anti-depressant is intense physical activity?  This is well documented in the medical profession but we choose to ignore it in our advice to others.  Why?  Perhaps it is denial or a misplaced sense of what is convenient.

Granted, on some days I would definitely agree that it would be more convenient to sink into that comfortable couch just inside my front door than to pull on sneakers and head out to the reservoir for three miles.  Hmmmm … Immediately more convenient … but then, I would not sleep as well, I would not digest my dinner as well and for me, most important, I would not have that God-given opportunity to let the sun, wind, rain, snow – blow my hair back, blow away the stresses of the day, re-organize my priorities and instill that endorphin rush of hope, joy and well-being.

So it’s not “Why?”  It’s “WHY NOT?”

Margaret

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services


Inspire the Runner in You – Week 8

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Margaret running

 

Dear fellow runners (and walkers ),

So what if you get injured and need to take off a few weeks – but still intend to be ready for the Sept. 28th ½ marathon?  Taking a break is not the worst thing in the world, particularly if you get creative with your fitness regimen.  Focus on upper body strength, it benefits the whole deal.  Try to achieve 20 push-ups, 60 sit-ups and 60 tricep dips every other day, followed by some prolonged yoga stretches.  Once these get less difficult, progress to 25 push-ups, 100 sit-ups and 80 tricep dips.  On the opposite day, cycle, walk or swim for at least 30 minutes.  Regulate your caloric intake because it is very difficult to burn the same amount of calories as when you are running.  Then, think about how GR8 you are going to feel when you resume running, injury free, intentionally renewed and newly flexible – what is not to Love?

C ya’ next week,

Margaret

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services


Inspire the Runner in You – Week 7

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Margaret running

Dear All,

Okay, sometimes an injury happens.  Notice the signs of overuse and address the symptoms before damage occurs.  First of all, back off on the intensity of your training if an ache is becoming chronic or consistently painful.  Moderation is the key.  In addition to the cadre of running injuries (see my last blog on cross-training) is one that is exclusive to runners: high hamstring tendinitis.  It is chronic, and responds to healing much like an Achilles’ tendon injury.  Treatment regimen: patience, core strengthening (we will be focusing on core for the rest of the summer in my boot camp class), and gentle hamstring stretches.  Basically, in the words of Dr. Gil Porat, Listen to your body!

Hope you had a great and active July 4th!

Margaret

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services

 


Inspire the Runner in You- Week 6

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Margaret running

Dear Team,

Cross-training!  Try to do different activities to reduce the potential of muscle overuse or, worse, just plain boredom.  Mix it up, keep spontaneity and consistently set goals.  Think about your goals every day and write them down.  Studies show we have a much higher rate of attaining goals if we write them down and keep track of progress.  Use a bicycle or Stair Master occasionally to reduce the pounding cumulative impact of running.  Posture, Posture and Posture!

Yoga.  It’s not just about that supple elastic body (although what’s not to love about that?) it’s about focus.  There’s a lot of white noise in life.  White noise is like static on the TV screen: you can’t see the image until you tune for clarity.  Yoga lets us tune out … to tune in.  When we are tuned in we make better decisions and we certainly see our path to decisions more clearly.  Being intentional in our health goals is about clarity as well.  So get rid of the noise, let your mind soar in positive intentional thinking and who knows …. We might just change the world!!  (Starting with our own minds and bodies.)

Margaret

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services


Inspire the Runner in You- Week 5

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Margaret running

Dear Team,

As we ramp up the miles ….. I struggle with what to do when I get just downright tired … or just downright tired of running ….and the line between truly tired and just bored is indistinguishable. What to do?

Here are my “tricks of the trade”:

  • First of all, just get past the first mile.  You feel SO different when you just warm up and loosen the body.  I have no real tips for that first mile, just get through it.
  • Later in the run, you can count steps on the hills.  For example, there is one hill in Garden of the Gods that I know, from bottom to top, takes about 375 running steps.  It becomes a little game to count it and try to beat the number with longer strides at the end.
  • The best thing: I start to get ideas at around 5 miles.  These ideas inevitably end in a call to one of my team.  They always sound really great in the moment and my team are great sports.  To defend myself, at least one out of three is a home run.  For example, one of my running ideas was Flash Chats. Those who work at Penrose-St. Francis know about these short, 10-minute organization updates that I give. I rest my case!

Keep running, try something to get your mind off that hill, maybe it’s a mantra like “burn fat, burn!”  What works for you?

Margaret

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services


Inspire the Runner in You- Week 4

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Margaret running

Dear all,

Did anybody attend the Penrose Hospital farmers market this week? (We have them every other Wednesday in the Penrose Hospital cafeteria.) My favorite: the purple carrots and kale.  A little olive oil, garlic and sea salt … Delicious!

Variety in our diets is as important as variety in our training.  Think cross-training!  It’s a fun way to keep running from getting boring and more importantly build all those supporting muscles.

Focus on calves!  I think of the calf muscle (gastrocnemius) as the after-burners of the body.  When you get to 10 miles in a half-marathon and you are tired all over, lift up the heels just a little and push off the toes – kick in those toned calves and burn up those last three miles.

Remember your three p’s: posture, pace and purpose.

Margaret

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services


Inspire the Runner in You – Week 3

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Margaret running
Nice weather, sunny skies, I am upping the mileage!  I hit a nice 7 mile mark last Sunday, going for 7.5 this Sunday.  So a tip:  if you start to feel sore or tight, it’s okay to stop, stretch, check your running posture, (short strides, shoulders back, strive for the rhythm of the run).  In fact, when I start to focus on upping my pace, I do this stop and stretch every two miles (only takes 1 minute) and then I do a quarter mile sprint, then finish the mile at a nice under 9 minute pace.

Know your pace, because you can’t set a goal if you don’t know your starting point.

It’s amazing what we can accomplish if we just believe in ourselves.   I mean, look at Lonnie.  He used to say that when he thought about walking for mileage, he would just lay down until the feeling passed.  Now he is a leader in the Fitbit competition and has lost 10 pounds!

Book to read: Born to Run.  It’s a great read and incorporates nutrition, stress reduction and running tips.

Thank you for reading my blog.

Best,

Margaret

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services


Inspire the Runner in You- Week 2

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Margaret running

Dear all,

Week two of my blog.  This week’s running was a WOG.  That’s walk/jog, due to a sore back from last week’s fall.  But the awesome physical therapy team at Penrose-St. Francis fixed me up and wow, what relief!

Now that the weather is getting good, it is time to get serious.  All distance cardiovascular activities need muscle strengthening in addition to the actual sport, whether it be running, swimming or cycling or all of the above.  For runners, we have to focus on hamstrings and lower back.  Targeted hamstring exercises with stretching will help this touchy area stay strong and supple. Recommend … Runners yoga and Saturday Bootcamp, both offered at Penrose – St. Francis.  Hmmm …

Running with the sun warming our skin, lifting our spirits, a little serotonin sprinkled in, seriously, what could be better?  What are you waiting for?

Margaret

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services


Inspire the Runner in You – Week 1

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Margaret running

Dear Team,

This is my inaugural running blog.  I love to run.  I love to inspire others to run.  I did not enjoy it as a younger me but something switched when we moved to Colorado Springs almost six years ago.  I decided to do this weekly blog for the next four months as we prepare for the Colorado Springs Half Marathon and 5K on Sept. 28.  I have never done a blog before so I hope this works.

Running has its own unique gifts and challenges, aches and pains, and yes, that sought after runner’s high.  Weekends are my long runs, thus my sometimes scraped knees and elbows on Monday mornings.  I am “clumsy.”

My thought for this week: You are your most important investment.  Take stock of what you have done for yourself at least weekly.  The body is engineered to move.  Find the movement that gives you joy and lets you find your purpose in life.  Do it NOW!  See you next week!

Cheers,

Margaret

Margaret Sabin is the CEO & President of Penrose-St. Francis Health Services


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