Virtual Run Weekend

How's everyone doing out there?

5 Ways to Calm Hunger Pangs

Do you start getting hunger pangs at 11:50 a.m. in anticipation of lunch? We've all been there. The cause is the hormone ghrelin; released when the stomach is empty, it sets off a chain reaction in the body to make you hungry. In general, you want to keep levels of ghrelin low during the day so you can keep hunger in check. Apart from an empty stomach, there are several factors that can raise ghrelin levels, including drinking alcohol, eating too few calories, and eating greasy, fatty foods. Here are some strategies that will help you manage these triggers and keep your ghrelin levels from rising:

Have a substantial breakfast. One study showed that people who ate a higher-calorie breakfast produced 33 percent less ghrelin throughout the day and felt satisfied for a longer period of time. Try a whole-wheat English muffin with organic peanut butter, a cup of strawberries, and some low-fat yogurt.

Choose complex carbs and get more fiber. Insulin and ghrelin go hand in hand. When insulin goes up after you eat, ghrelin goes down. If you eat the wrong kind of carbohydrates — refined carbs such as white bread and pasta — your blood sugar rises dramatically. In response, your body releases a surge of insulin to clear that sugar from the bloodstream. The insulin does its job very efficiently, and the resulting low blood sugar causes hunger sooner. These constant blood sugar ups and downs can wreak havoc on your metabolism, so it's best to eat complex carbs and fiber, which delay the release of sugar into the bloodstream so that insulin levels are kept stable and you feel full longer.

Eat on a schedule. Research has found that ghrelin levels rise and fall at your usual mealtimes, so eating on a schedule prevents spikes in ghrelin. If you're running errands and are away from the kitchen at one of your typical mealtimes, carry a small bag of almonds or other nuts with you — you can eat a little something to keep your stomach satisfied until you can get home and have a real meal.

Emphasize high-volume, low-calorie foods. Levels of ghrelin remain high until food stretches the walls of your stomach, making you feel full. High-volume, low-calorie foods, such as salads and soups, reduce ghrelin levels long before you've overeaten. All green veggies and any foods with a high water content count as high-volume, low-calorie foods.

Eat protein. Protein-rich foods can also suppress ghrelin levels — they help create a long-lasting feeling of fullness. Try adding whey protein to a low-calorie smoothie. (If you're sensitive to gluten, just be sure to check the ingredients list; some whey protein products contain gluten.) One study found that whey brought about a prolonged suppression of ghrelin.

Runner World Quote of The Day

	I run because I enjoy it—not always, but most of the time. I run because I've always run—not trained, but run. Amby Burfoot, Runner's World Editor At Large and marathoner

You're Worth It!

Change can be painful and often involves some struggling, but remember, it's so worth it. Every time you push yourself physically, you'll grow even stronger and more confident in your abilities. No, my workouts are not easy, but you might as well face it now: I'm never going to let them be easy. I'm always going to be pushing you to the next level, whatever it might be. And you know what? You're only going to be stronger, healthier, and happier for it. Check out what one of my teammates recently said about her journey when another member was worried about being stuck in a rut:

Keep with the program and try to stay on this site as it's more than a "diet" and "exercise" program. I gained so much knowledge reading everyone's post, it brings everything home to me. We KNOW what we should do and we have the tools...we cannot paint a masterpiece if we do not pick up that paint brush. Like the others have said, log your meals because once we get comfortable and confident in what we are doing, the weight seems to stay on or, even worse, add on! Stay true to yourself because we are worth it — we are worth the calorie counting, the "I do not want to go to the gym" workouts, the "I am going to skip dessert tonight," and we are worth being healthy and confident and loved and strong. So please keep moving and working towards your goals!
– WhatEverItTakesKaren

What Is Your Threshold??

Today I want to talk about food. Nutrition. No matter how none of us here want to admit it, we are runners and walkers.
I have been reading how everyone including me are having a hard time with nutrition. I have been doing some research.

Does anyone really know how much protein someone should be taking in on a daily basis while training for a long distance, or high endurance race?? Here is what I have found.

Ideal Daily Protein Intake:
body weight Off season/or light training In season/or Long training
100-110 lbs 64-70g 77-85g
120-130 lbs 76-83g 93-100g
140-150 lbs 89-95g 108-116g
160-170 lbs 102-108g 124-131g
180-190 lbs 115-121g 139-147g
200-210 lbs 127-134g 155-162g
220-230 lbs 140-146g 170-178g
240-250 lbs 153-159g 185-193g

To find out how much you require,multiply youe weight in kilograms by 1.4 to 1.7, depending on your exercise duration and intensity.{ to convert from pounds to kilograms divide by 2.2}. This gives you the amount of protein in grams that you should consume on a daily basis.

Rae where did you get your information from?? My Athlete Education series News letter from Hammer.

SO does any one know their lactic acid threshold?

Lactic acid build up is caused from the intensity of your exercise and the demand to keep going. Your muscles and blood cells will reach an point where they can no long keep up with the demand, and in turn the lactic acid begins to build up. This is where your recovery drink plays an important role. What you choose for a recovery drink, it needs to have protein in it. The protein helps the repair of the muscles faster, and in turn can filter the lactic acid. Reabsorb it.

Here is one way you can get your numbers.

RUN TEST

• Warm up well for 10-15 minutes.
• Then run a 30 minute time trial on flat course or track. (Time trial is ALL OUT EFFORT)
• Punch HR monitor 'lap' button 10 minutes into Time Trial.

Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).

Now do you know your threshold is??

Just sharing some knowledge.

See you at the finish line,
Rae

This From Mouse Savers...

MouseSavers.com Hot Deals Announcement – August 3, 2010

Here's the latest MouseSavers.com Hot Deals announcement - a special notification of extra deals, in between the regular once-a-month MouseSavers Newsletters.


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Ticket Prices WILL Go Up on Thursday

Disney has confirmed that both Walt Disney World and Disneyland (California) ticket prices will go up on Thursday, August 5.

For Walt Disney World base tickets, prices will go up by $3-$22, depending on length. The Park Hopper Option is going up to $54 plus tax (currently $52). Water Park Fun & More Option is going up to $54 plus tax (currently $52). The No Expiration Option is jumping by a huge amount on some tickets - see new vs. old costs here: http://www.mousesavers.com/ticketpriceincrease.html

If you want to avoid the price increase, Walt Disney World Magic Your Way tickets won't expire until you start using them, so you can buy them years in advance if you wish. For great prices on Disney World tickets, check out Undercover Tourist: http://www.mousesavers.com/wdwtixdiscounts.html#online

For Disneyland, prices will go up $2-$10 on adult tickets, $6-$15 on kids’ tickets.

Regular Disneyland (California) tickets currently being sold are valid for first use by January 3, 2011. If you're traveling before that time, you can get discounted prices on your tickets from ARES Travel: http://www.mousesavers.com/dltickets.html#ares

If you will start using your Disneyland (California) tickets by September 30, 2010, there is a special offer ("2 Days FREE" – visit http://www.mousesavers.com/dltickets.html#2freeph for details). Tickets for that offer must be purchased by September 1. Based on past experience, the price of the special "2 Days FREE" tickets will probably NOT go up with the regular tickets, so you don't need to buy them early.

Annual Passes at both Walt Disney World and Disneyland will go up at the same time as other tickets, so if you're thinking of buying an Annual Pass voucher, consider doing it now. And if you're within your Annual Pass renewal period (30 days on either side of expiration), this is the time to renew.

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For those who normally subscribe to the HTML version of the newsletter: to save time, I send out the Hot Deals announcements only in the text format. Don’t worry, your next newsletter will look normal! :)

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Look for your regular MouseSavers Newsletter on August 15th!

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This Hot Deals newsletter is published by MouseSavers, Inc., 5045 Chipita Pines Drive, Cascade, CO 80809. © 2010 MouseSavers, Inc. Information in this newsletter may not be reproduced in whole or in part without written permission.

An audio message from Mike Fess

Congrats to everyone who participated in this past weekends virtual run. Click here to be direct to an audio message from Mike Fess.