The past few years I have partnered with a variety of non-profits in launching half marathon training/fundraising programs. I have tried a variety of different approaches and am excited to enter 2010 with a new approach and a new brand for these programs. Enter FitLanthropy!
So, what's the lowdown with FitLanthropy? Read on....
FitLanthropy
Where fitness and philanthropy meet.
We make it easy for you to make a difference
Whether you work to find a cure for disease, feed the hungry, educate children, help others find employment, or offer senior and social services – it’s clear that need throughout the community has never been greater. FitLanthropy provides Bay Area non-profit organizations an avenue to effortlessly expand the reach of their annual campaign through half-marathon fundraising and training programs.
Train
FitLanthropy sets the course for a winning campaign for both the giver and the receiver. It starts with a gift to yourself in the form of fitness and by accomplishing the ultimate physical and mental challenge of conquering a half marathon, and ends by strengthening your organizations ability to help those that you support.
Run
We focus on the half-marathon as 13.1 miles is an accessible goal for all runners – beginners to veterans. By providing the right training, incentive and commitment, runners training with FitLanthropy programs have the opportunity to participate in a winning group activity that will take their fitness to a new level. The finish line signifies a true organizational – and personal – milestone.
Win
Owned by Mathew Forsman, an event management executive, a USATF/RRCA certified professional running coach and certified ‘fitlanthropist’, FitLanthropy has helped generate nearly $400,000 in fundraising dollars for several Bay Area non-profit organizations in the last three years. Working on a contingency basis with no up-front financial commitment, FitLanthropy is a cost-effective way to align your philanthropic goals and greatly expand your visibility and marketing efforts, while participating in a fun group fitness event.
We establish healthy habits in both fitness and giving.
We Provide the Whole Package
A FitLanthropy produced 10-12 week half marathon fundraising and training program includes event management and administration, professional coaching services, and fundraising support.
Event Management
A large portion of the work is completed by FitLanthropy in order to minimize the resources required from the partnering organization. We enable online registration and provide website content, web design support, all relevant forms and waivers, newsletters and collateral materials. Team FitLanthropy also supports recruiting information sessions and customer support.
Training
Those who support your cause join one of Matt’s established group training programs, which draw 150-200 people from throughout the Bay Area. Each program is focused on a specific local race, which facilitates team cohesion and community from the first meeting to the finish line; the group dynamic is extremely successful in motivating participants and makes training for a half-marathon fun, social and supportive. The large number of participants ensures that every level of fitness and ability are represented – from the beginner looking to tackle that first half-marathon experience to the seasoned runner going for their personal best time. Financially and personally, we will help you accomplish far more than you ever thought possible. The group atmosphere also provides an accessible platform to expand the organization’s marketing and visibility efforts.
Fundraising
Participants commit to raising a minimum of $1300 from friends, family members, and colleagues. FitLanthropy provides fundraising strategies, opportunities, and support for all program participants during the course of the program. We also set up an online fundraising website for the partnering organization that enables participants to create personal fundraising webpage’s. You receive checks every two weeks during the course of the program from Active Giving for posted donations.
Business Week reported that in 2005 marathon training programs
raised $656 million for charitable causes.
About Team FitLanthropy
Led by Matt Forsman, an event management executive, former IT professional, passionate runner, and professional running coach, Team FitLanthropy is committed to providing a world class experience for program participants while creating community, driving fundraising dollars and having fun every mile of the way!
Matt and his team have the coaching certification (USTAF/RRCA) and running experience to support anyone who chooses to join the program. From training principles to nutrition and injury prevention strategies, Team FitLanthropy is passionately committed to helping program participants meet and exceed their running goals.
This commitment to fitness, Fitlanthropy, and fun has enabled Team FitLanthropy to grow program participation from 30 in 2005 to in excess of 200 in 2009 and generate over $400,000 in fundraising dollars for various Bay Area non-profits, including Larkin Street Youth Services, Hands on Bay Area, Girls on the Run, YMCA of San Francisco and many others..
Compensation
FitLanthropy works on a contingency basis with no up-front costs. Compensation is 30% of gross fundraising dollars raised during the lifecycle of the program.
• Total time offered for Event Management: 90-100 hours
• Total time offered for Professional Coaching: 95-100 hours
• Total time offered for Fundraising Support: 50 hours
*All hours are approximate.
Event Management and Administration
A large portion of the work is completed by FitLanthropy in order to minimize the resources required from the partnering organization.
Visibility
We help the participating organization maximize the opportunity for marketing, advertising and community building. With a typical training group consisting of 100-200 runners, organizations are in an excellent position to foster new relationships and develop new donors, supporters, and volunteers.
Program Website Support
FitLanthropy works with your established web team and will provide guidance regarding design and layout for the programs online presence, insuring all components are clearly explained for prospective participants.
Website Content
FitLanthropy will provide website content that outlines and explains all relevant program details, including training, fundraising, program overview and frequently asked questions.
Online Event Registration
Fitlanthropy creates and enables clear, easy online program registration via Active.com, a high-visibility website (21 million registered users) for runners and tri-athletes. FitLanthropy also provides online liability waivers, fundraising commitment forms and clear direction to program participants regarding next steps once they’ve joined.
Email Newsletters
FitLanthropy designs and creates professional email newsletters for the partnering organization to utilize as a marketing tool in getting the word out to constituents and/or prospective runners. We also leverage our internal email newsletter distribution (1,200+) and San Francisco’s Fleet Feet Sports email list (5,000+) for organization and program visibility, marketing, advertising and recruiting efforts.
Flyers and Collateral Pieces
FitLanthropy creates program flyer templates and collateral pieces, with a consistent design and message, to support marketing, advertising and recruiting efforts.
Program Recruiting Events and Information Sessions
Fitlanthropy works with the partnering organization to recognize and strategically leverage recruiting events and information sessions in order to connect with prospective runners and participants.
Customer Support
FitLanthropy provides prompt and professional response to prospective participants who have questions about the program, including program logistics, training specifics and fundraising concerns.
Professional Coaching Services
Participants supporting your organization join one of Matt Forsman’s established group training programs, which typical draw 150-200 people from throughout the Bay Area. Each program is focused on a specific race, which facilitates team cohesion and community from the first meeting to the finish line! Every level of fitness and ability are represented – from the beginner looking to tackle that first half-marathon experience to the seasoned runner going for their personal best time.
RRCA/USATF Certified Coaches
Our coaches provide an educated, positive, and supportive training environment for runners of all ability levels. USATF/RRCA certified running coaches lead every run workout and we stay actively engaged with all runners throughout the course of the program.
Comprehensive Training Schedule
With 10-12 weeks of proper training running 13.1 miles is an accessible goal for anyone to achieve. Through FitLanthropy’s comprehensive training program runners are able to optimize their effort while minimizing the chance of injuries. Our well-planned schedule and curriculum provides for a safe/effective training experience that is applicable to all levels of running experience.
• We instill a highly personable and active approach to coaching.
•All coaches are actively engaged in each run workout from start to finish and are focused on supporting all runners every step of the way.
• Our skilled coaches are well positioned to connect with each runner for every run.
• Participants are provided with a comprehensive training schedule for the duration of the program that explicitly outlines what participants should do every day of the week in order to optimize their training.
• The schedule typically includes 3 days of running, 2 days of cross-training and 2 days of rest. This approach optimizes the training experience while minimizing the chances of injuries and aggravations.
• We incorporate a very gradual, methodical increase of mileage over the course of 10-12 weeks. Most participants start the program with just a mile or two.
• The training schedule accommodates for a broad range of running experience and fitness levels.
Email Newsletter
Participants receive a twice-weekly email newsletter full of useful content relevant to completing a half marathon, including, nutrition, hydration, core strength and stability, injury prevention. The newsletters also provide details for the upcoming week’s training as well as information about special promotions, team events and discounts with FitLanthropy's business partners.
Professional Run Courses
All running courses are mapped, measured and marked for program participants.
Email/phone access to coaches throughout duration of program
Inevitably, questions and concerns come up during the course of the program. FitLanthropy provide prompt, professional and thoughtful responses to all issues that arise during the course of training.
Team Social events
For many program participants, the program becomes as much about meeting people and making friends as training and fundraising. While the program may be primarily about fitness and philanthropy, we make sure that fun is a big part of the equation as well!
Fundraising Support
FitLanthropy provides strategies, opportunities, and support to runners along their fundraising journey of raising their committed $1300.
Personal Fundraising Webpage
The program website greatly simplifies and personalizes fundraising efforts; through ActiveGiving.com (or a similar online fundraising tool), participants are able to create their own fundraising webpage, allowing easy marketing for participants and an easy and safe way for donors to give.
Fundraising Strategy Book
The fundraising strategy book provides 30+ fundraising strategies as well as a week-by-week game plan for meeting the minimum of $1300.
Ongoing Fundraising Support and Status Updates
Each week program participants are kept informed of important fundraising dates, provided new fundraising tips and top fundraisers are highlighted.
Participant Fundraising Questions and Concerns
Inevitably, some participants encounter fundraising challenges and FitLanthropy will provide prompt and professional assistance to any participant that is experiencing challenges or issues.
Fundraising Incentive Plan Creation
FitLanthropy actively partners with several local businesses such as PSOAS Massage & Bodywork, Fleet Feet Sports San Francisco, Teeny Cake, Kerri Kelly Yoga, among others. Many of these businesses contribute items to help encourage program participants to reach and exceed their fundraising minimum.
Fundraising strategies and the week-by-week fundraising game plan is reinforced each week along with additional fundraising strategies and tips.
Tuesday, October 06, 2009
Monday, September 21, 2009
Tuesday Marina Running Route Description (12/23/14)
You will be logging between 3-6 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:
TUESDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF THE ROUTE-
In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the intersection of Mason/Halleck. Continue running on the paved path along Mason past Sports Basement. Shortly after we pass Sports Basement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. There will also be a 'MM3' in chalk on the ground. Beginner runners will turn around and head back to the monkey bars for 3 MILES!
Intermediate, Advanced, and Race level runners will continue past the 1.5 mile mark along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES! Intermediate level runners will turn around and head back to the monkey bars for 4 MILES!
Advanced and Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Advanced level runners turn around here and head back to the monkey bars for 5 MILES!
Race level runners will also turn around at Hopper Hands as well. Once you get back to the monkey bars continue running SOUTH along the paved path past the Marina Safeway and UP Fort Mason Hill.
Crest this hill and go a bit further. You will turn around right at the point at which the hill starts to head DOWN into Aquatic Park and you see the Youth Hostel on the RIGHT. Return to the monkey bars for 6 MILES!
TUESDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF THE ROUTE-
In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the intersection of Mason/Halleck. Continue running on the paved path along Mason past Sports Basement. Shortly after we pass Sports Basement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. There will also be a 'MM3' in chalk on the ground. Beginner runners will turn around and head back to the monkey bars for 3 MILES!
Intermediate, Advanced, and Race level runners will continue past the 1.5 mile mark along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES! Intermediate level runners will turn around and head back to the monkey bars for 4 MILES!
Advanced and Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Advanced level runners turn around here and head back to the monkey bars for 5 MILES!
Race level runners will also turn around at Hopper Hands as well. Once you get back to the monkey bars continue running SOUTH along the paved path past the Marina Safeway and UP Fort Mason Hill.
Crest this hill and go a bit further. You will turn around right at the point at which the hill starts to head DOWN into Aquatic Park and you see the Youth Hostel on the RIGHT. Return to the monkey bars for 6 MILES!
Tuesday, September 08, 2009
Tuesday (4/06) Running Route Description
You will be logging between 4-7 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:
TUESDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF TUESDAY'S RUN-
We will head north along the Marina to the intersection of Mason/Halleck. This right next to Crissy Field Center and is 1 mile into our run. Everyone follow the pedestrian crosswalk and turn LEFT on Halleck
You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln. Turn RIGHT onto Lincoln and run along the sidewalk. Stick to the sidewalk on the right and follow Lincoln.
Everyone will continue on Lincoln. You will eventually see the cemetery on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 4'. Beginner runners turn around here.Turn around and head back to the monkey bars for 4 MILES!
Everyone else will continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). There's a stop sign here and you will see an 'FF 5' in chalk right before Lincoln starts heading uphill. Intermediate runners turn around here. Head back to the monkey bars for 5 MILES!
Advanced and Race level runners will continue running uphill on Lincoln on the right hand shoulder. You will run along the shoulder for about half a mile. This is uphill most of the way.
After you run under an overpass look to your left for a series of small buildings and a street sign indicating 'Ralston'. There are actually '2' instances of 'Ralston'. Run to the 'second' instance of Ralston and you should see 'FF 6' on the ground in chalk. Advanced and Race level runners will turn around here.When you get back you will have logged 6 MILES!
Race level runners will continue SOUTH along the paved path past the Marina Safeway and up our favorite hill. Crest the hill and continue running until the path starts to head downhill towards Aquatic Park. Turn around here and head back to the monkey bars for 7 MILES!
TUESDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF TUESDAY'S RUN-
We will head north along the Marina to the intersection of Mason/Halleck. This right next to Crissy Field Center and is 1 mile into our run. Everyone follow the pedestrian crosswalk and turn LEFT on Halleck
You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln. Turn RIGHT onto Lincoln and run along the sidewalk. Stick to the sidewalk on the right and follow Lincoln.
Everyone will continue on Lincoln. You will eventually see the cemetery on your left and Lincoln will curve to the left. Lincoln curves around to the left and downhill slightly. You will find yourself at a 4 way stop at the intersection of Lincoln/McDowell. Look for chalk markings indicating 'FF 4'. Beginner runners turn around here.Turn around and head back to the monkey bars for 4 MILES!
Everyone else will continue past the 'FF 4' chalk markings and continue on Lincoln as it curves around to the right. Eventually you will get a spectacular view of the Marina/Crissy Field off to your right near the intersection of Lincoln/Long(there's a stop sign here at the top of Long). There's a stop sign here and you will see an 'FF 5' in chalk right before Lincoln starts heading uphill. Intermediate runners turn around here. Head back to the monkey bars for 5 MILES!
Advanced and Race level runners will continue running uphill on Lincoln on the right hand shoulder. You will run along the shoulder for about half a mile. This is uphill most of the way.
After you run under an overpass look to your left for a series of small buildings and a street sign indicating 'Ralston'. There are actually '2' instances of 'Ralston'. Run to the 'second' instance of Ralston and you should see 'FF 6' on the ground in chalk. Advanced and Race level runners will turn around here.When you get back you will have logged 6 MILES!
Race level runners will continue SOUTH along the paved path past the Marina Safeway and up our favorite hill. Crest the hill and continue running until the path starts to head downhill towards Aquatic Park. Turn around here and head back to the monkey bars for 7 MILES!
Thursday, August 13, 2009
Saturday(8/15/09) Run Description
On Saturday, you will be logging between 3-6 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:
SATURDAY’S RUN COURSE!
A BRIEF DESCRIPTION OF SATURDAY’S RUN-
In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the intersection of Mason/Halleck. Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. Beginner runners will turn around and head back to the monkey bars for 3 MILES!
Intermediate, Advanced, and Race level runners will continue past the 1.5 mile mark along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES! Intermediate level runners will turn around and head back to the monkey bars for 4 MILES!
Advanced and Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Advanced level runners turn around here and head back to the monkey bars for 5 MILES! Make sure you get 7 minutes of tempo in on the way back.
Race level runners will also turn around here and knock out five minutes of tempo running on the return route. Once you get back to the monkey bars continue running SOUTH along the paved path past the Marina Safeway and UP the hill we crested Tuesday on our way to Aquatic Park.
Crest this hill and go a bit further. You will turn around right at the point at which the hill starts to head DOWN into Aquatic Park. Return to the monkey bars for 6 MILES! Make sure you get 9 minutes of tempo in during the course of your run.
SATURDAY’S RUN COURSE!
A BRIEF DESCRIPTION OF SATURDAY’S RUN-
In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the intersection of Mason/Halleck. Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. Beginner runners will turn around and head back to the monkey bars for 3 MILES!
Intermediate, Advanced, and Race level runners will continue past the 1.5 mile mark along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES! Intermediate level runners will turn around and head back to the monkey bars for 4 MILES!
Advanced and Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Advanced level runners turn around here and head back to the monkey bars for 5 MILES! Make sure you get 7 minutes of tempo in on the way back.
Race level runners will also turn around here and knock out five minutes of tempo running on the return route. Once you get back to the monkey bars continue running SOUTH along the paved path past the Marina Safeway and UP the hill we crested Tuesday on our way to Aquatic Park.
Crest this hill and go a bit further. You will turn around right at the point at which the hill starts to head DOWN into Aquatic Park. Return to the monkey bars for 6 MILES! Make sure you get 9 minutes of tempo in during the course of your run.
Friday, August 07, 2009
Quinoa...the super grain?
I heard about the virtues of Quinoa years ago while reading Runners World. But, as is often the case when I read Runners World, I find something I should try and two weeks later I've completely forgotten about it.
It took a random trip down an aisle at Costco to remind me that I needed to give Quinoa a shot.
I purchased a generously sized bag of this alleged 'super grain' and it proceeded to sit idly on my kitchen counter for nearly amonth.
Surprisingly, I didn't find the mere 'presence' of Quinoa in my kitchen improve my running in significant way!
I finally found an opportunity to open the bag and made some Quinoa for the first time as part of a chicken soup I made (the recipe is below).
I included roughly 2 cups of quinoa in the soup and over the course of a week managed to consume quinoa
virtually every day.
Quinoa is known for being one of the few (if only)'complete proteins' that doesn't come in 'meat' form. It has all the nine essential amino acids.
While I am not vegan or vegetarian, I know I don't consume nearly enough protein for someone who is as active as I am. What I experienced in a mere WEEK has turned me into a quinoa evangelist!
In short, I ran about 75 miles during the week in which I was consuming quinoa regularly. This is the most mileage I have run since I peaked for my last marathon in Dec.2008. I've logged mileage as high as 85 miles/week before and usually I feel destroyed by the end of the week.
But, I felt markedly different at the end of my week of quinoa. I found myself bouncing back and recovering quickly from all of my runs. This would climax with an 8 mile run on Sunday (following an 18 miler on Saturday) that I ran comfortably at my marathon pace from last year (about 6:15/mile).
You may be thinking this was simply the'placebo' effect and you may be right, but I doubt it. I changed NOTHING last week other than ingesting some quinoa on a regular basis.
Consider the following facts about quinoa:
-It is a 'complete' protein that contains all nine essential amino acids. Runners NEED more protein than those who are sedentary.
-It is well endowed with lysine which is essential for tissue growth/repair. Think of all the microtears in muscle fiber we incur as runners and what's needed to REPAIR this damage.
-It is a good source of magnesium, a mineral that relaxes blood vessels and
thusly, contributes to cardiovascular health.
-It is a good source of manganese and copper, these two minerals help
protect antioxidants (which we definitely need after a tough run).
-It has a nearly 4:1 (4.5, actually)carbohydrate to protein ration which has been proven to be 'optimal' for recovery from strenuous activity. So, you've got a GREAT source of carbs AND protein!
In short, you're looking at a serious POWER food that can be mixed with fruit/honey for breakfast or mixed with grilled salmon, chicken (or just about anything) for lunch or dinner.
My experience in just a short week has me believing that quinoa is indeed the real deal!
Matt's Chicken Quinoa Soup
-4-6 cups of chicken broth
-Chicken from one rotisserie chicken (from Andronico's, Whole Foods, Costco, etc.)
-2 carrots chopped
-2 red peppers chopped
-8 roasted/smashed garlic cloves
-1 can of corn
-salt, pepper, rosemary, thyme (season to taste)
Combine all of the aforementioned in a pot and simmer/boil gently for 20-30 minutes. Meanwhile, prepare two cups of quinoa (roughly 15-20 minutes). When the quinoa is light/fluffy, combine it with the soup. DONE!
It took a random trip down an aisle at Costco to remind me that I needed to give Quinoa a shot.
I purchased a generously sized bag of this alleged 'super grain' and it proceeded to sit idly on my kitchen counter for nearly amonth.
Surprisingly, I didn't find the mere 'presence' of Quinoa in my kitchen improve my running in significant way!
I finally found an opportunity to open the bag and made some Quinoa for the first time as part of a chicken soup I made (the recipe is below).
I included roughly 2 cups of quinoa in the soup and over the course of a week managed to consume quinoa
virtually every day.
Quinoa is known for being one of the few (if only)'complete proteins' that doesn't come in 'meat' form. It has all the nine essential amino acids.
While I am not vegan or vegetarian, I know I don't consume nearly enough protein for someone who is as active as I am. What I experienced in a mere WEEK has turned me into a quinoa evangelist!
In short, I ran about 75 miles during the week in which I was consuming quinoa regularly. This is the most mileage I have run since I peaked for my last marathon in Dec.2008. I've logged mileage as high as 85 miles/week before and usually I feel destroyed by the end of the week.
But, I felt markedly different at the end of my week of quinoa. I found myself bouncing back and recovering quickly from all of my runs. This would climax with an 8 mile run on Sunday (following an 18 miler on Saturday) that I ran comfortably at my marathon pace from last year (about 6:15/mile).
You may be thinking this was simply the'placebo' effect and you may be right, but I doubt it. I changed NOTHING last week other than ingesting some quinoa on a regular basis.
Consider the following facts about quinoa:
-It is a 'complete' protein that contains all nine essential amino acids. Runners NEED more protein than those who are sedentary.
-It is well endowed with lysine which is essential for tissue growth/repair. Think of all the microtears in muscle fiber we incur as runners and what's needed to REPAIR this damage.
-It is a good source of magnesium, a mineral that relaxes blood vessels and
thusly, contributes to cardiovascular health.
-It is a good source of manganese and copper, these two minerals help
protect antioxidants (which we definitely need after a tough run).
-It has a nearly 4:1 (4.5, actually)carbohydrate to protein ration which has been proven to be 'optimal' for recovery from strenuous activity. So, you've got a GREAT source of carbs AND protein!
In short, you're looking at a serious POWER food that can be mixed with fruit/honey for breakfast or mixed with grilled salmon, chicken (or just about anything) for lunch or dinner.
My experience in just a short week has me believing that quinoa is indeed the real deal!
Matt's Chicken Quinoa Soup
-4-6 cups of chicken broth
-Chicken from one rotisserie chicken (from Andronico's, Whole Foods, Costco, etc.)
-2 carrots chopped
-2 red peppers chopped
-8 roasted/smashed garlic cloves
-1 can of corn
-salt, pepper, rosemary, thyme (season to taste)
Combine all of the aforementioned in a pot and simmer/boil gently for 20-30 minutes. Meanwhile, prepare two cups of quinoa (roughly 15-20 minutes). When the quinoa is light/fluffy, combine it with the soup. DONE!
Tuesday, June 09, 2009
A Different Kind of Pain
I had gone through so much just to get into the kind of shape where I could 'complete' 2-4 miles on a regular basis. But, I was venturing into uncharted territory as my team's first 5K race of the season rapidly approached. I had no idea what a 5K looked like or felt like. Ignorance and naivete can be wonderful things.
I had played lengthy tennis matches finding myself dehydrated and cramping by match point. I had battled through soccer games that went into overtime and left me exhausted. But, the aforementioned activities always included some kind of break, no matter how brief. Typically, there were many breaks-halftime, a ball would go out of bounds, or you'd change sides of the field/court. There was always an opportunity to catch your breath.
One of the toughest things I learned during the crucible of pre-season training was to run in such a manner that I could 'sustain' motion for an extended period of time. I knew how to sprint from playing tennis and soccer, but I didn't know how to run for an extended period of time and my body wasn't adapted to it.
As race season approached, I had developed at least some vague sense of pacing that would enable me to complete the assigned distance. But, I had so much more to learn. Our first race arrived and I was extraordinarily fortunate to not know what was in store for me.
Legions of awkward, gangly 14-16 year old boys in every conceivable state of development warmed up, stretched, and engaged in bizarre pre-race rituals that included just about everything short of animal sacrifice.
Flying (or running) blind, I just followed the lead of those who seemed to have more experience than I did. I did a few windsprints, stretched out a bit, and did a few buttkicks (which seemed vaguely homoerotic at the time).
None of this activity allayed my pre-race nerves, but I assumed this was just part and parcel of 'being a runner'.
Lining up at the start was undoubtedly one of the most tense moments of my young life. I had no idea what I was doing or how this was going to unfold. All I knew was that I didn't want to be last. For all I knew, the race officials were about to unleash a pack of rabid, frothing hounds that would eviscerate all but the fleetest.
While this did not happen (somewhat disappointingly), there was still ample pain and suffering to go around for all. I honestly don't remember vivid details from my first race other than it hurt like nothing I'd ever experienced before pretty much from the very first stride I took. This was the purest, most visceral pain I had ever felt in my life.
Lungs afire and legs leaden, I careened across the finish line. I was far from victory, but the last runner wouldn't come through for quite some time. What I gained was a profound appreciation of just how tough one has to be to be a good (or great) runner.
Unquestionably, football and hockey are TOUGH sports that can be extraordinarily painful. But neither of these sports involve CONSTANT discomfort and pain for extended periods of time. I challenge anyone who plays football or hockey to run 3.1 miles as fast as they can. I promise the definition of pain you referenced previously will change markedly and permanently.
I had played lengthy tennis matches finding myself dehydrated and cramping by match point. I had battled through soccer games that went into overtime and left me exhausted. But, the aforementioned activities always included some kind of break, no matter how brief. Typically, there were many breaks-halftime, a ball would go out of bounds, or you'd change sides of the field/court. There was always an opportunity to catch your breath.
One of the toughest things I learned during the crucible of pre-season training was to run in such a manner that I could 'sustain' motion for an extended period of time. I knew how to sprint from playing tennis and soccer, but I didn't know how to run for an extended period of time and my body wasn't adapted to it.
As race season approached, I had developed at least some vague sense of pacing that would enable me to complete the assigned distance. But, I had so much more to learn. Our first race arrived and I was extraordinarily fortunate to not know what was in store for me.
Legions of awkward, gangly 14-16 year old boys in every conceivable state of development warmed up, stretched, and engaged in bizarre pre-race rituals that included just about everything short of animal sacrifice.
Flying (or running) blind, I just followed the lead of those who seemed to have more experience than I did. I did a few windsprints, stretched out a bit, and did a few buttkicks (which seemed vaguely homoerotic at the time).
None of this activity allayed my pre-race nerves, but I assumed this was just part and parcel of 'being a runner'.
Lining up at the start was undoubtedly one of the most tense moments of my young life. I had no idea what I was doing or how this was going to unfold. All I knew was that I didn't want to be last. For all I knew, the race officials were about to unleash a pack of rabid, frothing hounds that would eviscerate all but the fleetest.
While this did not happen (somewhat disappointingly), there was still ample pain and suffering to go around for all. I honestly don't remember vivid details from my first race other than it hurt like nothing I'd ever experienced before pretty much from the very first stride I took. This was the purest, most visceral pain I had ever felt in my life.
Lungs afire and legs leaden, I careened across the finish line. I was far from victory, but the last runner wouldn't come through for quite some time. What I gained was a profound appreciation of just how tough one has to be to be a good (or great) runner.
Unquestionably, football and hockey are TOUGH sports that can be extraordinarily painful. But neither of these sports involve CONSTANT discomfort and pain for extended periods of time. I challenge anyone who plays football or hockey to run 3.1 miles as fast as they can. I promise the definition of pain you referenced previously will change markedly and permanently.
The Crucible
While by my own admission I fell pretty hard for running, the 'courtship' phase had more than it's fair share of arduous and exhausting moments. This 'romance' was spawned in a stiflingly hot and humid summer in Kansas.
Pre-season training for cross country was a veritable crucible of heat and humidity. While I had always been a relatively athletic kid, I had no idea what I was doing when I signed up to run.
The first 2-3 weeks of training were an exercise in pure survival. It's hard to imagine looking back on the 2-4 miles I logged just how destroyed I felt when my mom would pick me up after practice.
Each run was immediately followed by consumption of nearly a gallon of Gatorade, several bowls of Goldfish crackers, and a lengthy nap. At this stage of the game, the 'runner's high' was a mythical concept to me as all I really knew was soreness and fatigue.
At practice, I merely tried to hang on for dear life. I wasn't the fastest kid on the team, but I was determined to not be the slowest. My fragile ego couldn't handle being last, so I would put myself through hell to end up somewhere in the middle of the pack.
Presumably my body started to adapt to the act of generating 3-10 times my body weight per footstrike as soreness and fatigue gradually started to give way to something new and unfamiliar, a vague feeling of lucidity and peace.
Labored and ragged breathing became a bit smoother. My legs seemed to move with a bit more ease and perhaps even a modicum of grace.
The season arrived too soon for my taste, but remarkably I found myself running in stride with the varsity squad roughly where I'd been during the summer....in the middle of the pack. This was encouraging, but I had yet to experience an actual race.
Pre-season training for cross country was a veritable crucible of heat and humidity. While I had always been a relatively athletic kid, I had no idea what I was doing when I signed up to run.
The first 2-3 weeks of training were an exercise in pure survival. It's hard to imagine looking back on the 2-4 miles I logged just how destroyed I felt when my mom would pick me up after practice.
Each run was immediately followed by consumption of nearly a gallon of Gatorade, several bowls of Goldfish crackers, and a lengthy nap. At this stage of the game, the 'runner's high' was a mythical concept to me as all I really knew was soreness and fatigue.
At practice, I merely tried to hang on for dear life. I wasn't the fastest kid on the team, but I was determined to not be the slowest. My fragile ego couldn't handle being last, so I would put myself through hell to end up somewhere in the middle of the pack.
Presumably my body started to adapt to the act of generating 3-10 times my body weight per footstrike as soreness and fatigue gradually started to give way to something new and unfamiliar, a vague feeling of lucidity and peace.
Labored and ragged breathing became a bit smoother. My legs seemed to move with a bit more ease and perhaps even a modicum of grace.
The season arrived too soon for my taste, but remarkably I found myself running in stride with the varsity squad roughly where I'd been during the summer....in the middle of the pack. This was encouraging, but I had yet to experience an actual race.
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