Grace at the Race

This morning, one of the markers in my Bible lesson came from Ephesians 4:7. It reads, "unto every one of us is given grace according to the measure of the gift of Christ." Another marker came from a line in Science and Health that reads, "Each successive stage of experience unfolds new views of divine goodness and love."

As I was sitting in my car in a dimly-lit parking deck in downtown Richmond waiting for the Monument Avenue 10k to begin, dozing a little in the driver's seat, the two lines I recalled from my early morning reading merged into one idea in my idea: "Each successive stage of experience [life, age] reveals new evidence of God's grace."

With this idea in the back of my mind, as well as ideas about an unlimited body, I began my race--my first Monument as a thirty-year-old.

I had three main goals. The first was to finish in less than an hour. (This is a staple goal for 10ks.) The second was to enjoy my run. (This is an easy goal to achieve.) The third was to remember that my purpose was to express and glorify God, not myself. (This is the hardest goal to achieve.)

As I came upon the first mile marker, I was not surprised to see that I was running at a pretty good clip. I usually start off too fast. It's a bad habit.

When I came to the second mile marker, I was still on target to finish far faster than anticipated--but it was still early in the race.

Then I reached the half-way point--and found I was still running quite fast, at least for me. Now I was surprised. How could I be running so fast with seemingly so little effort? Especially now that I'm thirty? Wasn't I sure to be slower now that I wasn't in my twenties anymore? I was just hoping for a finishing time of 57:00 or 58:00. At miles four and five, I was still running faster than 9-minute miles.

As I pondered this apparent anomaly, it occurred to me that I was able to run so fast because I was buoyed up by grace. I'm not older--I've just experienced more grace. If time is measured in the good we experience instead of in minutes and hours and days and years, then each day, I--we all--grow in grace.

So for the rest of race, I tried to open my eyes to even more grace. Here is what I saw and heard:

•  Just after the halfway point, I passed two women discussing their goal of holding to a ten-minute pace. One said, "You might have to hold my hand, but I'll hold the pace." The other agreed. Then a third woman, who had apparently also been listening in, said, "Who's running that needs support?" She was willing to support these complete strangers in any way she could.

• Around mile five, a father was encouraging his eight-year-old daughter. "I am so proud of you," he was saying. "Look what you did! And you decided to do this! You made the decision and you stuck with it. There were days you didn't want to go, but you did, anyway. You did all the training."

•  As I passed by a man in a wheelchair, I heard multiple people cheer him on.

•  At the end of the race, I was able to demonstrate grace myself. A woman who had finished ahead of me had somehow missed the water being handed out as we crossed the finish line. She was thirsty, and was practically begging a race official or volunteer to allow her to return to the finish line for water. The official told her she could not, and did not know where else she might be able to get water. I still had my unopened bottle in my hand, and knew I had water from home just a few blocks away in my car. "Would you like my water?" I asked, "I have my own in my car." The woman smiled a very genuine smile and gratefully accepted my offer.

• As I walked back to my car, the music of the live bands fading away behind me, I watched two homeless people approach a fellow runner. He didn't have much to offer them, but he did give them the Gatorade (or was it Powerade?) he had received at the race finish. I caught up to him just after he had given away his drink. "That was nice of you," I told him. He admitted to feeling bad that he hadn't thought to also offer the people his banana.

I finished the race this morning faster than I ever finished it throughout my twenties, knocking minutes off my time. I certainly did not do it by myself. There is no explanation other than the grace and love that were all around me, supporting me, motivating me, and lifting me up. This grace is accessible to all of us, all the time, in every situation. We just have to avail ourselves of it.

Race Day in the Rain

This Saturday, thousands of runners from all over the world will converge on downtown Richmond for the annual Monument Avenue 10k. Because the race always takes place in late March or early April, the weather conditions can vary greatly from year to year. This year, at least as of today, the forecast calls for rain. The soggy forecast is likely discouraging to many people, but it doesn't have to be--even if you don't own any high-end, waterproof rain gear. (I don't, and I run in the rain all the time.) Running in the rain really isn't that bad. I mean, a torrential downpour might not be ideal and is not my favorite condition for a run, but you're going to get wet as soon as you start to sweat, anyway.

You might actually be surprised by some "rain gear" you already have around your house that can make running in the rain a lot more comfortable and a lot less inconvenient.

The Baseball Cap
For a chilly, cold rain, a baseball cap can serve multiple purposes. First, it can help you retain body heat lost through your head. Second, it can help keep the rain out of your eyes. Third, it can also help keep the rain off your head and out of your hair.

The Visor
For warmer temperatures with rain, a visor can allow heat to escape from your head, and thus reduce the risk of over-heating, while still keeping the rain out of your eyes and off your face.

The Trash Bag
Your run-of-the-mill large trash bag can act as an excellent disposable poncho. You can wear it while walking to the starting line, while waiting for the race to start, and for the first few miles of the race if you wish. That way, at least you do not have to start the race sopping wet. (You can warm up a little first!) Simply cut a hole in the bottom of the bag for your head, and, if you wish, holes in the sides for your arms. The plastic bag will help keep your torso dry (and warm!) until you are ready to remove it, at which point you can simply strip it away, perhaps throwing it into a trash can at a water stop.

The Sandwich Baggy
If you run with a phone in your hand, simply seal it in a plastic, ziploc-style sandwich baggy to keep it dry.

Saran Wrap
If you run with an iPod or other MP3 player and do not have a waterproof case, wrap it in Saran Wrap to keep it dry. Providing only one layer of Saran Wrap covers the touch screen or touch pad, the screen/pad will usually still register and respond to your finger taps.

The Shirt
My one piece of advice regarding what to wear (other than the trash-bag poncho) is NOT to wear a cotton T-shirt. The cotton absorbs the rain water, and then sticks to your skin, stretches out, and gets a little heavy. If you do wear a cotton shirt, wear it underneath something waterproof, or be prepared to be wet. :-) Like I said before, your sweat is going to be wet, anyway, and I have worn cotton on many a rainy race and come out just fine.

Running in the rain can be fun, even if you don't have high-end rain gear. Above, my brother-in-law Remy and I pose on Brown's Island after his first race, the HCA Virginia 8k. Although we did experience a drenching rain at the starting line and throughout much of the race, we both enjoyed our run.

Canine and human participants and spectators at the 2012 Richmond SPCA Dog Jog 5k and One-Mile Walk wait at the starting line in the rain. If you are a participant who plans to walk the 10k, don't underestimate the power of an umbrella!

The All-Weather Runner: 2014 Winter Training Season

Richmond has had an interesting winter. The common weather pattern has basically consisted of a day or two in the 60s or 70s followed by several days in the 20s or 30s, complete with snow and/or sleet. While some will call me crazy, I have to admit that I think this winter has been the perfect winter. Every week or so, we have gotten a nice break from the cold and can enjoy a couple days of warm weather, and then we get a nice taste of winter and some novel snow.

But for the outdoorsy type--we runners, hikers, walkers, etc.--these types of weather changes can sometimes pose problems. Among them: what to wear to stay warm enough or cool enough when the temperatures fluctuate so drastically. If you peruse this blog, you will find several posts about how to dress for the cold, so I won't go there today. What I want to make a case for today, is the fact that this winter has actually provided ideal training conditions for the upcoming Monument Avenue 10k.

Typically, people begin training for the 10k, which will likely draw between 30,000 and 40,000 participants, in January. The race itself takes place in late March or early April (this year, race day is March 29). 

Running outside in the winter can take a bit more gumption for most people, anyway--due to freezing temperatures, brutal wind chills, and shorter daylight hours, but pair those factors with a snowier, sleetier, colder, and almost completely unpredictable winter than usual, and many people, especially those who may be new to running or walking, feel discouraged and frustrated, and, unfortunately, resign themselves to the treadmill.

There are many reasons why running outside can prove better preparation for a race than can running on a treadmill, but this post will focus on the weather.

Mainly, there is this to consider: You never know what hand Mother Nature is going to deal you on race day. Especially in March.

For this reason and this reason alone, Winter 2014 has been ideal preparation for the upcoming Monument Avenue 10k.

If you have been training outside this winter, you have run in the sun, the wind, the warmth, the cold, the snow, the sleet, the rain. You have run in temperatures close to 0 and you have run in temperatures approaching 80. You have come home with wind-chapped lips, and you have come home with sunburn shoulders. You have run in leggings and fleece and gloves, and you have run in shorts and tank tops. In short: You are prepared for whatever weather combination Mother Nature can concoct on March 29. You will know what to wear, because you have had to employ your entire running wardrobe in the course of the last few months, from summer gear to winter gear. That is, of course, if you have been running outside...

In closing, I leave you with this cartoon from last Sunday's Richmond Times-Dispatch, which was actually the impetus for this post. I can't lie; I know the feeling--but if I am going to be completely honest, I'm glad the weather hasn't made up its mind. Its indecisiveness has left me well-prepared.

The above cartoon can be found in the March 16, 2014 Richmond Times-Dispatch. I found it both true and amusing, but was actually intrigued to note that I was more grateful for the unpredictable weather than frustrated with it.

Pack in the Protein Post-Run: Slow Cooker Chicken and Quinoa

This Saturday, something like 40,000 runners and walkers will complete the Richmond Sports Backers' Monument Avenue 10K. And when they are done, they will be hungry. One of the best ways to refuel after a long run--or any tough workout--is with high-quality, protein-rich foods. Slow Cooker Chicken and Quinoa would be an excellent choice! You can start it in the slow cooker before heading out to the 10K, and eight hours later--after you have run the race, enjoyed the post-race festival, and taken your much-deserved hot shower--you can sit down and enjoy it!

What You'll Need

3/4 cup of quinoa, rinsed and drained

• Quinoa is actually a seed, and a complete protein source. In addition to its high protein content, it also contains anti-inflammatory qualities. To learn more, click here. To read even more about quinoa and get a recipe for breakfast quinoa, click here.

2 cups chicken broth
ground ginger and garlic salt to taste (use more than you think you need; my quinoa turned out a little bland)
2 celery stalks, chopped into bite-sized pieces
12-15 baby carrots, chopped into bite-sized pieces
2 lbs. boneless, skinless chicken breast

• The inclusion of both chicken and quinoa make this high-protein dish ideal for race-day recovery. In fact, Runnersworld.com lists chicken as one of its "Best Foods For Runners."

1 lemon

Slow Cooker Chicken and Quinoa is the perfect high-protein recovery meal for after the 10k. With hydrating, high-vitamin ingredients like celery, carrots, and lemon, and high-protein ingredients like chicken and quinoa, this recipe provides an excellent meal for refueling. Many of the ingredients also have anti-inflammatory properties. The chicken takes on a pretty fresh and savory flavor, with a hint of citrus. The quinoa turned out a little bland, though, so I would recommend using more seasoning than you think you need.

The Process

1. Rinse and drain the quinoa.
2. In slow cooker, combine chicken broth, ground ginger, and garlic salt.
3. Add quinoa to slow cooker.
4. Slice the vegetables and chicken into bite-sized pieces and place on top of quinoa in slow cooker.
5. Wash and slice the lemon. Place lemon slices on top of chicken.
6. Cover. Cook on "LOW" for eight (8) hours.

To increase the re-hydration and anti-inflammatory benefits of this meal, serve with a salad of fresh field greens topped with sliced strawberries and dried cherries.

Nutrition Information

The original recipe, of which this post is a modification, can be found here. Below are the nutrition facts listed for the original recipe.

Serving Size: 1/7 total yield
Calories: 251.6
Fat: 4.1 g
Carbohydrates: 24.8 g
Protein: 38.3 g
Dietary Fiber: 2.7 g
Cholesterol: 84.2 mg
Sodium: 369.0 mg

Two Healthy Lifestyle Choices: Pets and Volunteering

Recently, I developed something of a guilty complex regarding the fact that though I have run more races than I can count, and I volunteer regularly at a local, no-kill animal shelter, I have never volunteered to help out at a race. I had started to feel like maybe always running them and never ever helping out at them was a bit selfish of me. This past weekend, the perfect opportunity arose for me to combine my desires to volunteer, run, and help animals.

Two years ago, I participated in the Richmond SPCA Dog Jog 5k and one-mile dog walk with my mom, one of her pugs, my husband, and our two dogs. For the last year and half, one of my dogs and I have also enjoyed taking agility classes at the facility. For various reasons, I was unable to enroll in the current agility course or  participate in the one-mile walk with my dogs this year. Although I was tempted to simply run the Dog Jog 5k, it became apparent to me that perhaps the most valuable way for me to spend my Saturday morning would actually be volunteering to help with the Dog Jog.

Upon e-mailing the Richmond SPCA, I discovered that one of the volunteer shifts ran from 7:30 to 9:00. And the 5k didn't start until 9:30. I could actually have the best of both worlds--I could not only volunteer my time giving back to an organization that has been very good to my dogs and me, but I could also monetarily support them and their animals with my race registration and indulge my love for running.  It was a perfect morning. I spent an hour and half of a cool, sunny morning setting up tents, cleaning tables and chairs, and setting up face-painting stations; enjoyed a complimentary Krispy Kreme donut which constituted volunteer refreshments; and enjoyed a fast, flat 5k in downtown Richmond.

So what am I getting at with all this? Well, a lot of things actually. I want to convey the message of the value of volunteering. I want to convey the message of the value of spending time with your pet. I want to convey the message of the value of physical activity for both you and your pet. So, here it goes:

The Benefits of Volunteering

1. Last night, my husband and I watched a documentary called "Happy" (2011). One of the main points made in the film was that people who give back--people who are altruistic--are generally happier than those who tend to be more self-centered. Getting outside of ourselves and focusing on what we can give to others, as opposed to what we think we lack, can help boost our levels of happiness. Anyone who has ever experienced the joy of helping another knows how gratifying doing so is. After all, "blessed is that man who seeth his brother need and supplieth it, seeking his own in another's good" and "whatever blesses one, blesses all" (Mary Baker Eddy).

2. Volunteering can help you learn new skills or use skills you have but may not be able to use in your professional life.

3. Volunteering in various fields that interest you can help you learn of and become familiar with new career paths, as well as network with people involved in career paths that may be in your future.

4. Volunteering is often therapeutic for people involved in the activity. Offering our skills and services without expecting anything in return often leads to many intrinsic rewards. We feel valued, needed, helpful, and worthy.

5. Volunteering allows you to make a visible impact on your community, often in area of your choosing that is important to you. Watching a community garden flourish or a dog enjoy his daily walk because of your abilities, skills, and time can be an extremely gratifying experience. You can see your actions making a positive difference.

6. Volunteering is an excellent way to meet new people, who you will likely find share many of your values and interests. That's why they're there!

The Benefits of Owning a Pet

(Okay, this list could go on and on and on and on, but I'll try to limit myself.)

1. Cardiologists have done studies that conclude that walking a dog or stroking a cat can actually lower blood pressure and improve cholesterol levels.

2. The American Heart Association endorses the idea that people who own pets have a reduced risk of heart disease.

3. Points 1 and 2 above are likely the result of two factors: bonding with our pets helps relax us, and walking them naturally results in better physical health. For this reason, some researchers explain that dogs are particularly beneficial to cardiovascular health (providing, of course, you walk your canine companion on a regular basis).

4. The American Heart Association propounds the idea that dog ownership decreases one's risk of obesity.

5. People who own cats were found in one study to be 30% less likely to suffer from a heart attack, and people who owned other types of pets were also found to be less stressed.

Physical Activity with your Pet

Sadly enough, 52.5% of dogs are overweight, as are 58.3% of cats, though almost half of pet owners (45%) think their obese pet's weight is normal and healthy.

Here are some tips for keeping your pet fit, trim, and healthy:

1. See your veterinarian before changing your pet's diet. If you do change your pet's food, it is often advisable to gradually mix the new food in with the old food, so your pet's system can slowly adjust to the change.

2. Exercise your pet daily. Exercise could include playing fetch, walking, hiking, jogging, playing Frisbee, playing tug-of-war, swimming, taking agility courses, etc. It can be fun and healthy for both you and your pet!

3. If you live in the Richmond area and believe you and your pet could both stand to shed (pun intended) a few pounds, check out the Petz Luv Losers program.

Sources

"Benefits of Volunteering." commonhealth.virginia.gov. 10 March 2014. 17 March 2014. <http://commonhealth.virginia.gov/communications.htm>.

"Dogs are Heart Healthy." commonhealth.virginia,gov. 13 January 2014. 17 March 2014. <http://commonhealth.virginia.gov/communications.htm>.

"Petz Luv Losers!" Petz Luv. February/March 2014. 12-13. Print.

Oven Burgers and Fries

Several years ago when I used to work at the local YMCA, I used to exchange recipes with a co-worker of mine. This is a modification of one of the recipes she gave me, which has been one of our favorites ever since the first time I made it. It's easy from start to finish. Even clean-up is a cinch. The recipe below makes enough for two people for two nights, or four people for one night.

For the Fries...

You'll Need:
2 potatoes
salt to taste
pepper to taste
olive oil

The oven fires require just a few ingredients: potatoes, salt, pepper, and olive oil.

Process:
1. Preheat oven to 350 degrees.
2.Wash potatoes. Peel if desired.
3. Cut potatoes in half, and slice into thin wedges as shown below.

After you have washed and, if desired, peeled the potatoes, cut them in half and slice them into thin wedges.

4. Place wedges into medium sized mixing bowl. Douse in olive oil.
5. Sprinkle on salt and pepper.
6. Mix thoroughly.
7. Line a baking sheet with aluminum foil and arrange wedges on sheet, as shown below.

After coating the potato wedges with olive oil, salt, and pepper, arrange them on a foil-lined cookie sheet.

For Oven Burgers...

You'll Need:
1 pound lean or extra lean ground beef
1 envelope of onion soup mix
1 1/2 handfuls of shredded cheddar cheese

The oven burgers require just three ingredients, as shown above.

 Process:
1. Using the same bowl you used for the potatoes, combine all ingredients with fingers.
2. Form into four medium-sized patties or six to eight small patties.
3. Line a new cookie sheet with aluminum foil and place burgers on sheet.

After mixing together all three ingredients by hand, form into patties and place on cookie sheet lined with aluminum foil.

To Bake:
1. Place potato wedges on bottom rack of oven and burgers on middle rack.
2. Check after 30 minutes, though bake time may be as long as 45 minutes.
3. Serve on toasted buns of choice and with toppings of choice. Enjoy with fruit or applesauce and salad or green beans.

Compression Wear: The Jury is Still Out

Several months ago, someone asked me if I knew "what was up with all the knee-high, crazy-colored socks the kids are wearing." I knew the socks in question were compression socks. I also knew a little bit about compression wear, but in attempting to answer the question posed to me, I realized I didn't know was much as I thought. So I decided to dig a little. 

What I learned was, in short, that  precious little research has been conducted on the benefits of compression wear, and what studies have been done often yield conflicting results. For example, a study called “Lower Leg Compression Sleeves: Influence of Running Mechanics and Economy in Highly Trained Distance Runners” by Abigail Laymonm, et al. showed compression wear had no impact on running “economy, efficiency, or mechanics.” Granted, this study was conducted on elite athletes, so I wonder if  maybe compression wear would have more of an effect on recreational runners, but I am no expert.

In addition, the effects of lower leg compression sleeves on metabolic rate and gait varied greatly according to individual test subject.

There was, however, one common thread in all the articles I read: While the ability of compression wear to improve performance is in question, its ability to increase recovery speed seems to be largely agreed upon. Other benefits that compression wear may (or may not) yield are listed below.

Benefits

• Accelerates blood flow to increase oxygen to muscles
• Reduces build-up of lactic acid
• May allow athletes to exercise harder and longer
• Draws moisture away from body to help regulate body temp
• Can be made of anti-bacterial fabric to reduce body odor
• Is often black, a color that makes people look more slender
• After a workout, may make muscles look more toned, helping with motivation
• Worn after a workout, helps speed up recovery by decreasing muscle soreness; in fact, 2/3 of runners say compression wear helps reduce delayed onset muscle soreness  (DOMS)
• Provides support, reducing impact and decreasing muscle movement
• May help prevent injury

  

All in Your Head?

Some researchers believe that the benefits yielded by wearing compression gear may actually be psychological. In one study, athletes who had a positive perception of compression wear had less oxygen consumption and thus ran better. Regardless, even if the benefit is in your heard, a perk is a perk.

Selecting the Proper Compression Wear

Several articles I read emphasized the importance of selecting the proper compression gear. For a two-minute video on how to make the right choices, click here and scroll down a bit.

Sources

Coutts, Aaron and Katie Slattery. “Compression garments: Do they influence athletic performance and recovery?” ausport.gov.au. 2014. 12 March 2014. <http://www.ausport.gov.au/sportscoachmag/sports_sciences/compression_garments_do_they_influence_athletic_performance_and_recovery>.

Douglas, Scott. “Compression Gear Has ‘Moderate Effect’ on Muscle Damage.” Runnersworld.com. 12 June 2013. 12 March 2014. <http://www.runnersworld.com/running-apparel/compression-gear-has-moderate-effect-on-muscle-damage>.

Lobby, Mackenzie. “Compression Gear: Hype of Helpful?” Runnersworld.com. 10 December 2010. <http://www.runnersworld.com/running-apparel/compression-gear-hype-helpful>.

Scribner, Cari. “Compression clothing: What is it and what are its benefits?” healthylifect.com. 4 April 2011. 12 March 2014. <http://www.healthylifect.com/body/article/Compression-clothing-What-is-it-and-what-are-its-1310712.php#photo-818600>.

Training: Minutes vs. Miles

Recently, I finished reading Bruce Matson's book, The Race Before Us. Very briefly in his book, he mentions a training program he encountered that operated by minutes run as opposed to miles run. Although I have trained for and completed dozens of races and have used almost as many different training guides, the idea of organizing training around time spent on the roads as opposed to miles completed on the roads was novel to me, and I wanted to learn more. This post is the result of my brief foray into research on the subject.

Training by Minutes

The Advantages...

1. Easier to adhere to your training plan
Forty-five minutes is forty-five minutes, no matter how many miles you cover in that block of time. Speeding up or slowing down will not change anything if your goal is merely to run for a set amount of time, although speeding up will make your run feel much harder.

2. Decreased injury risk
When training by miles, you may feel tempted to run faster to increase your overall average pace on any given run. Running by time instead can decrease the risk of injury, since you will not feel as tempted to worry about your pace--about how fast you can run a specified distance. Instead, your only concern is that you are running for the full amount of time.

3. Even pace.
Although training by minutes can help remove your running ego (the one that worries about how fast you are) from the equation, it may actually help you maintain an even pace because you will likely check the time on your stopwatch more often. In addition, training by minutes can help you learn appropriate pacing by helping you learn how long—how many minutes—you can sustain a certain pace by feel.

4. Appropriate effort.
Running by time allows you to run by feeling, without worrying about speed. Instead of concerning yourself with the pace you may or may not be keeping, you can focus on how you feel and better determine whether or not you are expending the appropriate amount of energy and effort.

Training by Miles

The Advantages...

1. Pick your pace
Interestingly enough, both training by minutes and training by miles can help you learn pacing. Training by distances helps you learn the amount of effort you should expend (or save) to finish a predetermined distance. Because people have an easier time cognitively processing distance than they do time, training by distances allows you to determine how much farther you have to go before you are done, and thus helps you decide how much effort to expend (or not) in order to finish.

2. Reach your goal
Because training by miles naturally encourages us to reach a goal--the 4-mile mark, the 10-mile mark, etc., we are more likely to be motivated to run faster to reach that goal. You may notice, for example, that you naturally speed up when you see the finish line of a race. Because your goal is in sight, you begin to want to reach it fast, faster--as fast as possible. The same principle applies to training. If you know you need to go six miles today, you will likely--perhaps unconsciously--try to reach that six-mile mark as quickly as possible.

3. Track your progress
If you are someone who loves data, training by miles might be the way to go. Because training by miles actually requires a concern with mileage and pace--time--if you record your distances and times, training by miles provides you with more information about your overall fitness level and improvement.

The Best Method: Minutes or Miles?

As far as I can tell, there is actually no right or wrong answer to the question, "Which training method is better, miles or minutes?" The better question to ask yourself would be, "Which training method is better for me, miles or minutes?" The answer is up to you, but here are some things to think about.

You might want to train by minutes if...

1. You don't want the pressure of pace; you just want to run for the love of running.
2. You are a beginning runner.
3. You are recovering from an injury.
4. You are not feeling well on any given day.

You might want to train by miles if...

1. You are goal-oriented.
2. You are a competitive runner, or a competitive person.
3. You like to have a quantitative set of data to look at in order to assess the success or effects of your training.

Fast Fitness Tip
It’s okay if you finish your run feeling like you could have gone farther or faster. As Coach Arthur Lydiard advised, “Train, don’t strain.” If you push too hard during your training, you may not be able to give it your all during your event.

Something else to consider, and this is my own sort of personal running motto/mantra, is...

The important thing about running is not how far you go.
The important thing about running is not how fast you go.
The important thing about running is that you go.

Sources

Danica. "minutes not miles." Chicrunner.com. 13 June 2012. 10 March 2014. <http://chicrunner.com/2012/06/minutes-not-miles/comment-page-1/#comment-183439>.

Gaudette, Jeff. "Miles vs. Minutes: Which Is a Better Training Method?" running.competitor.com.  14 February 2014. Competitor Group, Inc. 10 March 2014. <http://running.competitor.com/2014/02/training/miles-vs-minutes_68078/2>.

Hutchinson, Alex. "Minutes vs. Miles: Training by Time or by Distance." active.com. 2013. 10 March 2014. <http://www.active.com/running/articles/minutes-vs-miles-training-by-time-or-by-distance>.

RVA Runner: Richmond Has a Race for Every Runner

The spring race season has begun, and if you live in the Richmond area, or have plans to be here any time soon, you could run a race almost every single weekend between now and the middle of May (probably beyond then, actually).

Here are some upcoming events you might consider if you want...

To Raise Money for a Good Cause

The Richmond SPCA Dog Jog 5k and 1-mile Walk
This race in downtown Richmond next Saturday, March 15, raises money for the Richmond SPCA. The event is also dog-friendly, and features a one-mile dog walk that takes place following the 5k run. For more information, click here.

Participants in the 2012 Richmond SPCA Dog Jog 5k and 1-mile walk did not let a drenching rain dampen their spirits.

The Instant Classic Marathon and Half Trail Race
This trail run, which features both a half- and full-marathon, takes place on the wooded trails in scenic Pocahontas State Park in Chesterfield. Funds raised go to the Fisher House Foundation, which supports military members and their families. For more information, click here.

The Instant Classic Trail Race takes place in scenic Pocahontas State Park, south of Richmond. Shown above is a portion of Beaver Lake Trail, a 2.5-mile loop that circles Beaver Lake.

The Susan G. Komen Race for the Cure 5k
This event raises funds for breast cancer research and takes place this year on May 10 in downtown Richmond, on Brown's Island. Click here to learn more.

A Decent Chance of Placing

The Chester Kiwanis 5k
If you want to run a small race for a better chance at medaling, try the Chester Kiwanis 5k this Saturday, March 8.  Click here for more information.

The White Bank Classic 5-Miler
This race is relatively small and takes place in Colonial Heights, with the start and finish in White Bank Park. For more information, click here.

OB Gates 30th Anniversary 5k Run/Walk Celebration
This event takes place on Saturday, April 5. Click here to learn more.

To Have a Big Party

The Monument Avenue 10k 
With over 30,000 participants each year, this event is a Richmond tradition. The start is near the Siegel Center of VCU in downtown Richmond. This year's 10k is on March 29. As of today, it is already 75% full, so if you are considering participating, click here right now!

The starting line of the Monument Avenue 10k

The finish line of the Monument Avenue 10k

Dominion Riverrock
This is one of my all-time favorite Richmond events! It runs (no pun intended!) all weekend and features a 5k mud run, a 10k trail run, rock-climbing, a mountain bike race, paddle boarding, dog dock jumping, live music, and more! Another perk of this event is the that the 5k is dog friendly. It includes a dog wave sponsored by Ruffwear, so your furry friend can complete the 5k trail run with you! In addition, there is at least one other dog competition--dock jumping. You have GOT to click here!

My brother's dog and I cross the finish line of a past 5k Mud Run at Dominion Riverrock. In order to finish this trail run, participants have to crawl through a mud pit.

Baxter and I after a past 5k Mud Run at Dominion Riverrock. In the background is Brown's Island, where the race starts and finishes, and where many other festivities, such as live music, rock climbing, and dock jumping take place.

To Run in the Woods

Run On 4 Build On 5k
This race takes place on Sunday, April 6, on the dirt trails of Battlefield Park in Petersburg. Click here.

See also The Instant Classic Marathon and Half Trail Race and Dominion Riverrock above.

To Push your Limits

Rugged Maniac 5k Obstacle Race
If running isn't enough--if you want to add jumping, crawling, climbing, fire, mud, and water--then try a rugged maniac race. The series is coming to Richmond on May 3. Click here.

To Include your Canine Companion

See Dominion Riverrock and The Richmond SPCA Dog Jog 5k and 1-mile Walk above.

Dinner in a Pinch: "Found Food"

If you're an English person like I am, you have probably at least heard of "Found Poetry," a type of literary art that allows a poet to take words by someone else--from an essay, a billboard, a recipe--wherever, and restructure them in such a way as to make a poem out of them. While the words may not be the poet's originals, the structure applied to them often gives them a brand new meaning. The poet creates this meaning using original line breaks, shapes, stanza breaks, parsing, etc.

I know the analogy I am about to draw is not perfect, but I found myself in sort of a predicament last night and the idea of "found food" struck me. Much like found poetry is a literary art that involves working with what the poet finds--what is already there, I like to think of found food as being a culinary art  that involves a person's crafting a meal out of what she finds--what is already there in her cabinets and cupboards.

I poured over my favorite slow cooker cookbook looking for a recipe that called for ingredients I knew I had on-hand (and I didn't have much, since my last trip to the grocery store was about a week ago and I buy only what I plan to cook during the course of a week). What I found was a recipe called "Chicken in a Hurry." The original recipe is pictured at the bottom of this post. The below recipe is my modification based on what I had on-hand. With just five ingredients and a simple, three-step process, it was super fast, super easy, and super delicious. The meat turned out somewhat sweet, and the resulting sauce was somewhat reminiscent of sweet barbecue sauce.

"Chicken in a Hurry" was a recipe made entirely from ingredients I just happened to have in my pantry already. It met my three most important requirements for a meal: fast, easy, and tasty. Above, the chicken is shown in its sauce on a bed of rice with oven-baked potato wedges and broccoli for sides.

Ingredients:
4 boneless, skinless chicken breasts
1/2 cup ketchup
1/4 cup water
1/4 cup brown sugar
1 package dry onion soup mix

Process:
1. Spray slow cooker with cooking spray. Place chicken in slow cooker.
2. Combine remaining ingredients in separate mixing bowl. Pour over chicken.
3. Cover. Cook on HIGH 4-5 hours or on LOW 7-8 hours.

I served this dish with broccoli (for the recipe, click here), rice, and oven-baked potato wedges.

The original recipe is shown above. The only modification I made was using boneless, skinless chicken breasts as opposed to skinless chicken drumsticks. I also recommend spraying the inside of your slow cooker with cooking spray before adding the chicken.

Be Cruelty-Free Week: March 4-10

Tomorrow marks the start of "Be Cruelty-Free Week," which runs March 4-10. Below, learn about ways you can celebrate and make a difference, as well as about progress that is currently being made towards a more animal-friendly world.

Celebrate Be Cruelty-Free Week: Make a Difference

1. Sign the Humane Society of the United States' petition to end animal testing on cosmetics by visiting humanesociety.org/becrueltyfree.

2. Make sure products you purchase are cruelty-free. Look for the Leaping Bunny logo. Learn more at leapingbunny.org, where you can request a pocket-size brochure or download the free Leaping Bunny app.

The Leaping Bunny logo, shown above, can be found on products that are certified cruelty-free. Look for this logo on products you purchase to help ascertain that they are not tested on animals.

3. Shop on-line at cruelty-free sites like crueltyfreeconsumer.com, vitacost.com/cruelty-free, whiterabbitbeauty.com, and drugstore.com/crueltyfree.

4. Help support the HSUS cruelty-free campaign by purchasing goods at zazzle.com/hsus or donating funds at hsi.org/donateotendanimaltesting.

5. Volunteer your time at a local animal shelter. 

6. Adopt a shelter animal or foster a shelter pet.

7. Always report suspected animal abuse or neglect.

8. Spay or neuter your pet. Doing so can help prevent an increase in the number of strays and increase your pet's lifespan.

9. Sign up for a free "Meatless Monday" text message to get mobile-friendly recipes that don't require meat. Just text "TASTY" to 30644. Last week's recipe was for high-protein Chickpea and Kale Super Soup (haven't tried it yet, but plan to!).

10. If you're in the Richmond area, participate in the Richmond SPCA Dog Jog on March 15.

Good News: Reasons to Celebrate and Progress Made

• Although Georgia Regents University has not yet ceased its dental experiments on dogs, in January, the university did announce that it would stop purchasing dogs for its experiments from Class B dealers.  Class B dealers are able to procure animals from "random sources," meaning they can collect animals that may have at one time been pets from animal shelters and pounds. They may also get animals from newspaper ads--animals sold by people who believed the animals would be going to loving homes. Speculation also occurs as to whether some Class B dealers may actually steal pets or trap strays for re-sale to labs.
• Israel has recently banned the sale of all "newly-animal-tested" cosmetics.
• India now prohibits cosmetic animal testing.
• Although China still requires animal testing on imported cosmetics, the country no longer mandates animal testing for cosmetics produced within its borders.
• South Korea recently allotted over $150 million to invest in a nonanimal testing facility, which will employ alternative testing methods for cosmetics.
• In the EU, the health commissioner has agreed to fully support the ban on importing and selling newly-animal-tested cosmetics, or products that contain ingredients tested on animals. 

Sources:

Cohen, Arna. "Do you know how your mascara is made?" All Animals March/April 2014: 16-23. Print.

 "Laboratory animal sources." Wikipedia.com. 20 July 2013. 3 March 2014. <http://en.wikipedia.org
            /wiki/Laboratory_animal_sources>. Web.

Lange, Karen. "For Shy Guy." All Animals March/April 2014: 8-9. Print.

"World Spay Day." All Animals March/April 2014: 30-31. Print.