NETWORKING OPPORTUNITY:


       I am a senior sales professional and project manager with a strong sales background developed in the global consumer packaged goods industry. Recognized among colleagues as a superior producer. I am an effective leader in spearheading national key projects and I have developed strategies for cross functional divisions and sales teams to support common goals. A forward thinker with the ability to multi-task while working cross functionally with multiple business units. Please view my LinkedIn profile and contact me via the links and addresses noted on my business card below :

Tonight's entree for supper:  Wild Sockeye Salmon

THIS IS ONE FILLET THAT THE BEAR DIDN'T GET !

Nutrition

Wild sockeye salmon is a rich protein source, with nearly 16 g of protein in each 3-oz. serving. Each portion also contains close to 35 g of sodium, 318.9 g of potassium and 6 mg of calcium. Canning salmon with the bones increases the calcium content to 188 mg per serving.

Omega-3 Fatty Acids

Wild sockeye salmon is high in a type of omega-3 fatty acid called DHA that is important to health. DHA helps protect against heart disease, lowers cholesterol levels and may help slow Alzheimer's, according to Colorado State University Extension. Sockeye salmon contains 1,046 mg of DHA per serving, more than twice the recommended daily intake.

Here's a treat that is tasty and helps with energy.  Just one question:

Who ate all of the dark chocolate bars ?

  KIND Healthy Snacks are made from all-natural whole nuts, fruits and whole grains. No secret ingredients and absolutely nothing artificial here. Just a delicious way of getting your body essential nutrients like fiber, protein and antioxidants (to name a few).

I guess the 27 miles I ran the last 8 days was just the warm up.  The official Mercedes Marathon training kicked off yesterday.  There will be the Magic City Half Marathon in November on the way and more tips on training, gear, and nutrition like Seapoint Farms Energy blend.

Get a jar of 34oz of Seapoint Farms Energy Blend.  The jar is filled with Edamama, Cranberries, Almonds, and Pumpkin Kernels.  It also has antioxidant infused cranberries with blueberry, pomegranate juice and naturally strawberry flavor.

 The jar is 34oz and it is high in protein and has 0 Trans fat.

Tdub recommends Thorlo pads for running any distance.  Go to Thorlo.com to order a free pair-just pay shipping.

Made of a proprietary blend of fibers and padding uniquely designed for runners, Thorlos padding:

• Helps reduce the pain and discomfort associated with sore feet, blisters, calluses, plantar fasciitis
• Wicks more moisture away from the foot, helping to protect against athlete’s foot and other fungal infections
• Provides a healthier, more comfortable foot environment

What’s more, Thorlos maintain their fit, shape and protective function over time, even after repeated washings.

After finishing 13 more miles towards the Mercedes Marathon, Tdub is down to 425 miles to go.  Tdub also recommends the Sprinter Stick after long runs.             

                         

The Sprinter Stick by Intracell - Muscle Therapy for Track Running is a muscle massage tool that is designed to simultaneously compress and stretch muscles. The primary benefit of the sprinter stick to runners is that it's use eliminates "trigger points". Trigger points are contracted bundles of muscle, which feel like bumpy tender knots. Muscles containing trigger points feel tight, fatigue quickly and often hurt. The sprinter stick extinguishes these trigger points by rolling the sprinter stick back and forth over the entire length of the muscle. This relaxes the muscle bundle, improves circulation, increases range of motion and relieves pain. The Sprinter Stick makes a great gift for people who do track running. Features: 19" length 10 ounces Designed for the well-developed legs or people who do track running Most rigid of the short models Increases flexibility Extends endurance Accelerates recovery time Reduces muscle soreness, stiffness & pain Prepares muscle for rigors of activity.

 17 miles of Mercedes Marathon training completed, total is now down to 438.
And then the band fundraiser cookies and pizza arrives at the front door.
Guess I will save them for 6 weeks until the Magic City Half Marathon is complete!

Step 4 on the way to FINISHING the Mercedes Marathon is the new training plan:

455 miles of training !

Do I look determined or what ?

 Step 3 to the Mercedes Marathon-Magic City Half Marathon:

November 23, 2014

So the first step towards the Mercedes Marathon on February 22nd is complete:
                                                 The Talladega Half Marathon

  

The second step towards the Mercedes Marathon on February 22nd  is also complete:

                                New running shoes-Mizuno Waverunner 17

                                                           

Stay tuned for more steps on the journey.

The Talledega Half Marathon Is Three Weeks From Today :

No Car For This Race-This Time I'll Have To Run !

SHAKE AND BAKE: Tim Watson is registered for the Talladega 21000 Half Marathon.

  

FOUR WEEKS FROM TODAY !

SHAKE AND BAKE !

I wanted Strawberry Layer Cake after this morning's run.

-All of it!

                                   
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       


But I was strong and enjoyed oatmeal, almonds, bananas, 
               and Bear Naked Honey Almond Granola.

WHY YOU SAY ?
*Oatmeal has low levels of fat, high levels of protein, 
has unique antioxidants and stabilizes blood sugar.
sugar, its high in potassium, and can help you cool
*A banana has an energy punch and sustains bloodoff by lowering your body temperature.
*Almonds lower your rise in blood sugar and insulin
and lowers bad cholesterol.
*Bear Naked Granola is a source of protein,has lower
carbs, and is energizing fuel.                                                                                                                                                                                                                                                            

Cross Training After Short Runs and Before Long Runs

Last Sunday: 7 mile run
Wednesday:  3 mile run,
Thursday: 30 minutes Cross Training

Friday: 3 mile run,
Saturday:  Rest,
 Sunday:  8 mile run

Cross training can be a brisk walk, swimming, cycling or 30 minutes on the elliptical at the gym.

8-MILE RUN SUNDAY- EAT THIS 1-2 HOURS BEFORE

Some protein, some lycopene, some complex carbohydrates all to keep my blood sugar at the right level and to prevent me from lightheadedness

Here's why it is important to hydrate: DRINK WATER !

Here's A Free App For Beginners: Couch to 5K-YOU CAN DO IT !

     None of us started out running full or half marathons but a 5K is a great launching pad to get you on your way or you may make the 5K your race.  Check out this free app and get started today!      

                   Couch-to-5K (Android, iOS, Free) 

Active.com's Couch-to-5K (Android, iOS) is designed to gently ease couch potatoes and casual runners and joggers into running 5K courses over time. Users are provided a training course of 20 to 30 minutes, three times a week over nine weeks, to build up a runner's stamina from wheezing wreck to race-winner. Users can choose from four virtual coaches, complete with accompanying audio cues to help motivate them on the run, with automatic or manual logging for easily keep track of your progress.

BABY GOT GLUTEUS MAXIMUS

This second core exercise strengthens the iliac crest, internal oblique, and the all important gluteus maximus.  Do to this today so that you can say: 

                         BABY GOT GLUTEUS MAXIMUS

                                   

Step 1

Starting Position: Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.

Step 2

Upward Phase: Gently exhale. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals strong helps to prevent excessive arching in the low back.

Step 3

Lowering Phase: Inhale and slowly lower yourself back to your starting position.

Step 4

Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.
Avoid arching your low back as you press your hips upward, which normally occurs if you attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting, and keeping them engaged throughout the lift

THIS IS JUST GOOD PIZZA AND HEALTHY FOR YOU TOO !

  Grilled Chicken Margherita Pizza on Naan Bread from                                             www.JoyfulHealthyEats

INCREASE YOUR CORE STRENGTH DO THE PLANK

Core strength aids in preventing back troubles along with injury. Core strength exercising is important for some athletes because the core is mainly responsible for generating stronger movements.  Duplicate the models in the photo and see how long you can hold it.  More exercises to follow.

Do The Batusi For Marathon Training

Each week my training schedule calls for 30 minutes of Cross Training.  Aerobic exercise that gets your heart rate up, improves your Vo2max, and can be fun.  Here's an example it's called the Batusi !

My New Toesocks Could Be The Secret Weapon

     No, these are not middle school girls' feet they are mine. I know the advertisements say natural toe splay, blister prevention, and moisture management but I can honestly say they make a difference and just feel good.  I ran a 10K Sunday morning and ended up with a blister on my little toe and my feet were just tired.

      Wednesday night I ran another 10K and I tried a pair of injinji toe socks.  Not only did I not have any blistering but the socks made my feet feel more aligned, I felt more support over the top of my foot, and I felt my posture was better(from not having to worry about rubbing a blister).  They are also designed to support the arch as well. Did I mention that the toes and heels are reniforced with COOLMAX and the mesh top provides maximum ventilation and breathability ? I will be ordering more for my journey to: FULL MARATHON OR BUST.

Anyone Interested In a Senior Account Executive With Logistics And Supply Chain Experience ?

Interesting Article About Running Shoes

Did you know cadavers are sometimes used in running gait research as it relates to developing new running shoes? Yup, it's true. Here are 15 fun facts, tidbits and other bits of trivia about running shoes.

http://running.competitor.com/2014/05/shoes-and-gear/sole-man-13-things-you-didn't-know-about-running-shoes_76099

Good Examples of Hydrating Foods

Today was a 10K training run.  A sunny day at about 80 degrees with intense humidity.  I literally looked like the guy at the end of this post after my run.  With 7 weeks until the Talledega Half Marathon , the mileage is going to increase.  I will be increasing some of the following foods to my diet to help my hydration:

Eating foods high in water content can provide the added BONUS of fiber, electrolytes and vitamins. This is great news for active athletes, because with food they can replace not only lost water, but also electrolytes that allow for better performance.

Some of my favorite hydrating foods to quench your thirst and replace electrolytes include:

Celery: 96 percent water and provides sodium, potassium, magnesium, calcium, phosphorus, iron and zinc

Watermelon: 95 percent water and rich in vitamin C

More: How to Create a Race-Day Hydration Plan

Bell Peppers: 92 percent water and rich in vitamin C

Cucumbers: 95 percent water and provides calcium, magnesium, sodium and potassium

Strawberries: 92 percent water and rich in potassium

More: Stay Hydrated With High Water Content Foods

Cantaloupe: 90 percent water and rich in potassium

Stock up on these hydrating foods the next time the weather report promises hot weather.

The only bounce free, easy access, fully adjustable, two bottle belt out there !
*Lightweight-.7 lbs.
*Two bottle capacity-1.6 liters
*Convenient storage pouch for energy chews or protein bars
*Efficient elastic strap-one size fits all-(26 inch to 44 inch waists)...
Look for an upcoming demonstration during an upcoming long run at:
pegasusruns.blogspot.com

Diet Coke Is It!

Diet Coke Is It !

My favorite soft drink for the Full Marathon Or Bust Quest.  A bit of trivia, obviously Coca -Cola is the number one soft drink.  Did you know that Diet Coke is now number two ?  My soft drink of choice for the Full Marathon Or Bust journey.

Remember You May Not Run Fast But You Are Faster Than Your Couch

The Same Goes For My Running Gear

Breakfast: Good Carbs, Low Fat, and Protein

Good Carbs, Low Fat, Protein, and plenty of Oats.

Pure Protein Bars Value Packs Available at Costco

Fuel for Your Fire

Inspiration for active lifestyles powered by Pure Protein.

KT Tape: Shin Splints

Recovery Day After A Long Run

Post Saturday Morning Training Meal

                                              

   At 6:30 on Saturday morning it was 78 degrees with 82% humidity.  After completing my training run I was completely drenched and had burned over 800 calories so my pre-run snack was gone.

   What better way to hydrate and refuel than with a bottle of Dasani water and fresh baked Jim 'N Nicks Cheese Biscuits.  Now I feel like running another 6 miles.
   By the way Birmingham, Jim 'N Nicks Cheese Biscuits are available in a Winn-Dixie near you!

DR HARLEY! Don't take steroids!

Wednesday Evening Training Conditions

Precipitation: 60%

Humidity: 84%

Temperature :  87 degrees

Calories burned:  515

      Tonight I completed a thirty minute training run with the above conditions. I use a Garmin satellite watch to document my time, pace, and calories burned and will post information at a later date about this great piece of equipment.

       Obviously with 84% humidity it was hot.  Knowing that tonight I wore a Nike Miler Team Running Singlet.  I highly recommend this top and here are some of the additional benefits:

BENEFITS

• Dri-FIT fabric to wick sweat away and help keep you dry and comfortable
• Flat-seam construction to minimize irritation caused by chafing
• Layered mesh panels at sides and back excellent ventilation
• Rib scoop neck and armholes for mobility and comfort

ADDITIONAL DETAILS

• Fabric: Body: Dri-FIT 100% recycled polyester. Mesh: Dri-FIT 100% polyester.
• Machine wash

Delicious Healthy Dinner

A Delicious Meal From The Training Table

Baked Chicken

Vegetable Trio

(Broccoli, Carrots, Cauliflower)

Mashed Cauliflower

• High In Dietary Fiber
• High In Iron
• Vitamin A
• Vitamin C

First Marathon or Bust Post

        Here's a photo from just after the finish of my first half marathon.  I hope to post a photo from the same spot after finishing my first full marathon.  That will be the purpose of this blog:  to help me stay focused while posting training results, exercises, nutrition, photos, and videos of the journey.
        Within the last year or so I have completed two half marathons, a 15K, and a 5K, and all of the training that goes with it.  Run with me or at least accompany me on the journey.