Tips for a cold-weather race: provided by a true novice

When a fellow RD friend called me before New Years to ask if I wanted to participate in a “Snow-Fun Run” in Lake Geneva, Wisconsin I queried my husband first.  The weather report predicted 25 degree weather with a chance of snow and the race promised 5 miles of back-road running, shots of schnapps at the finish line and a rowdy party with food and drinks afterwards.  Husband said: “sounds weird – let’s do it!”  

Neither of us has ever done an organized race before, but our invitee participates all the time and can even boast marathon completion.  With the holidays and hectic schedule, we decided against training despite our lack of running ability.  I did purchase some cold-weather running clothes after doing a quick online search that suggested layering moisture-wicking garments.  I had:  

• Running tights under pants with pockets (for holding items when you get hot)
• Moisture-wicking t-shirt covered with a lightly insulated, hooded, zip up jacket
• A hat (or warm headband)
• Gloves
• Sunglasses (snow and overcast skies create a squint-inducing glare)
• Cell phone for taking pictures and calling friends after the race
• Tissues for cold-weather runny noses

Besides clothing, I prepared the proper fuel for our race even though it was a short distance based on a recent sports nutrition seminar taught by Nancy Clark, RD that I recently attended.  We increased our water intake both the night before and day of, stopping about 1 hour prior to the actual run.  I made a light, balanced breakfast of scrambled eggs on whole wheat English muffins.  We had coffee twice that morning as caffeine is a proven performance enhancer.  

Our pre-race lunch included protein, electrolytes, and carbohydrate in the form of whole foods including peanut butter on whole wheat crackers, banana and apple slices, grapes, and a hard-boiled egg with a little salt sprinkled on.  Ravenous after the race, we had veggie burgers with tomato and lettuce – they tasted amazing after our 5 miles in the snow.  There may have also been some schnapps and Miller Light involved.  When in Rome….

I’m proud to say that our team of three successfully completed the race at about a 10-minute mile, running the entire time (except a very short walking break for myself at the top of the long hill when I started wheezing).  It started snowing right as we took off and was coming down at a good pace as we approached the finish line.  I really loved the energy of running with a group; people dressed up in funny costumes and cheering each other along the way during the run definitely allowed me to go much further and faster than I ever thought I could.  Though I suffered from sore legs for a couple days after, I had such a great time that I hope to be signing up for another race sometime soon……maybe in the spring.  

Whether you are running a 5k, 5 mile or beyond, it makes for a more enjoyable experience if you arrive with the right clothing and fuel your body properly for optimum performance.  You can’t control the weather, but you can control you attitude.  And you might want to consider training….just a little. 

Drink More Champagne and Eat More Oysters

“Drink more champagne and eat more oysters” is the best New Year’s Resolution I’ve ever heard.  Pronounced by my good friend Jennifer several years ago, it is a lesson to us all about what resolutions really can be:  positive!  Why do we feel the need to punish ourselves in the New Year?    I’ve always been a fan of using resolutions to add to your life, not to take away.   Gluttonous holiday eating and spending aside….the New Year can also be about giving yourself more. 

According to our government the most popular resolutions made each year are as follows:

• Drink less alcohol
• Eat healthy food
• Get a better education
• Get a better job
• Get fit
• Lose weight 
• Manage debt
• Manage stress
• Quit smoking
• Reduce, reuse and recycle
• Save money
• Take a trip
• Volunteer to help others

Traditionally, the problem with resolutions is that they are vague:  get in shape, lose weight, spend less, eat better.  How are people going to accomplish this?  Most people give up in the first few months of the year.  There is lots of good information about how to succeed.  The flood of material on NY resolutions began mid-December.  I have been reading article after article in magazines and on every website and blog.  There is some good information out there.  Last January 2012 the NY Times presented a nice article on how to stick with your resolutions.  

Instead of how to succeed in permanent change (which is basically what my entire career is about because behavior change is incredibly challenging and complex), I’d rather focus on how to set better goals in the first place.  January is refreshing; it has energy.  Most people’s schedule slows after the holiday parties and family gatherings.  The weather can drive us inside more of the time.  The New Year can be a time of reflection on where we are coming from and where we want to go in the future.  It makes sense that people feel this time of change strongly.  I recommend two simple steps that can help anyone make positive changes in the New Year:

1. Be more specific.  Ever heard of a SMART goal?  Your goal should be specific, measurable, achievable, realistic and timely.  Think “go on a trip” vs. “take a 2 week vacation to Scotland in May”. 

1.  2.  Be action oriented.  It would be nice to plan that vacation, so do it!  Request the time off work.  Make a plan to save money.  Set a travel alert on flight websites to track trends in price.  Then just go.   You want to volunteer?  Find a place and sign up to attend.  Get fit?  Join a gym.  Of course these first steps do not guarantee you will stick with your changes, but taking action is a lot better than just daydreaming about your goals. 

Good luck out there, positive change, and Happy 2013!!