June 2015

Official Publication of

JUNE 2015 SPECIAL CONTRIBUTOR

I BOUGHT A BEACH CRUISER

→ By Jimmy Baggs

THESE COLORS SPECIAL CONTRIBUTOR DON’T RUN DALLAS 7K/4K Sparks National Movement this July 4

→ By Cherilyn Wilson

FIST BUMPS & HIGH FIVES

SOME SPARKLERS NEVER FIZZLE OUT!

Firecraker, Jill Beam, set off Dallas’ July 4th Race

→ By Cherilyn Wilson NEWTRITION

PUT THE SQUEEZE ON YOUR COMPETITION

Saturday, July 4th

GoGo SqueeZ helping Runners Go Go Fast in Plano DOC IN THE BOX

SHOW ME SOME MUSCLE!

The PROs in PROtein and the CONs in CONstantly Running

→ By Holly Johnson, M.D.

LETTER FROM THE EDITOR

GIVE IT AWAY, GIVE IT AWAY, GIVE IT AWAY NOW! Red Hot Prizes You Don’t Gotta Give to Your Mamma → By Chief Running Officer, Eric Lindberg

L

ove me some Chili’s — the Red Hot type. They rock my playlist on long runs!

Recently, while burning up some pavement, they inspired me to write about all the amazing things we have given away this year as incentives to get registered for our client’s events.

// Six tickets to the inaugural College Football Playoff National Championship Game, two for the top male, two for the top female and two for one lucky registrant of the Extra Yard 5K // 750 tickets to College Football Playoff Fan Central to registrants of the Extra Yard 5K // ESI (Ergonomic Solutions) Electronic Stand Up Desk courtesy of Wilson Office Interiors at the Form Follows Fitness 5K presented by Blackson Brick // Four tickets to the Marvel Experience at the Form Follows Fitness 5K presented by Blackson Brick

“Sometimes I don’t think people actually believe we giveaway this much stuff just for being registered or for coming to one of the amazing events we produce, but we certainly do!”

COVER PHOTO BY GLOVER SPORTS PHOTOGRAPHY

And boy! Do we have a big one coming up (which I will get to it in a minute)!

I dusted off my memory banks, and here is what I came up with:

// Two weeks of training with Camp Gladiator at the Form Follows Fitness 5K presented by Blackson Brick

WHO’S SHOUTING “On Your Left!”?

// 250 $10 Run On! gift cards at Pub Runs // 20 Run On! cinch sacks at Pub Runs // Five pairs of ASICS gloves at the January Pub Run // 20 Pub Run Champion shirts at the January Pub Run // 12 ASICS cinch bags at the February Pub Run // 20 pairs of ASICS socks at the February Pub Run // Two tickets to Josh Abbott Band at the Rahr Oktoberfest 5K March social run // A private group run with Dean Karnazes courtesy of Greek Gods Yogurt at the Central Market Thrill of the Grill 5K // Multiple brewery pug passes, social run and race entries at the April Rahr Oktoberfest 5K social run and Easter egg hunt // Six tickets to Bryan Adams for being registered for Joe’s Run or Dallas 7K/4K courtesy of the Dallas Morning News // Two tickets to the Texas Rangers for being registered for Joe’s Run or Dallas 7K/4K courtesy of the Dallas Morning News → CONTINUED

OWNERS & EDITORS IN CHIEF Eric Lindberg ericl@oylmarketing.com

Sharon Lindberg sharonl@oylmarketing.com

WRITING & EDITING

Cherilyn Wilson cherilynw@oylmarketing.com

CONTRIBUTORS

Brandon Gillingham brandong@oylmarketing.com Paul Hutzler paulh@oylmarketing.com

CATCH US! (IF YOU CAN)

MARKETING // PUBLICITY // SPONSORSHIP

// At least 150 beers and a ton of appetizers at the LA Fuess social runs for the Form Follows Fitness 5K presented by Blackson Brick

LETTER FROM THE EDITOR // 50 Modmarket sandwiches at the April Pub Run // 50 Muscle Milk drawstring bags at the April Pub Run // Two pairs of tickets to Lady Antebellum at the May Rahr Oktoberfest 5K social run for being registered for Joe’s Run or Dallas 7K/4K courtesy of the Dallas Morning News // Ten ASICS tech tees at the May Pub Run // Four tickets to Neil Diamond at the May Pub Run courtesy of the Dallas Morning News

// Two tickets to Jimmy Buffet for being registered for Joe’s Run courtesy of the Dallas Morning News And the big prize coming up is a trip for two to the tropical destination of your choice at Joe’s Run courtesy of Just Jaima. HOLY FRIGGIN’ COW! Sometimes I don’t think people actually believe we giveaway this much stuff just for being registered or for coming to one of the amazing events we produce, but we certainly do! Give it away, give it away, give it away now!

The most important thing we do, however, is give back to the charities our client’s support.

To date, we have raised $121,950 through our events. Thank you being a part of it and stay tuned to our facebook and twitter pages so you don’t miss out on our next giveaway… anyone know if the Chili Peppers are coming to town?

/OYLMarketing

@OYLME

UPCOMING EVENTS

Got one free morning? Give it away now!

Volunteers rock! JOIN US

Joe’s Run 10K/5K Fort Worth, TX Saturday, June 6, 2015 RACE WEBSITE

Tiki Run Plano, TX Saturday, June 13, 2015 RACE WEBSITE

Rahr Oktoberfest 5K Social Run Fort Worth, TX Saturday, June 13, 2015 VIEW DETAILS

Pub Run Series Social Run Dallas, TX Thursday, June 18, 2015 VIEW DETAILS

SPECIAL CONTRIBUTOR

I BOUGHT A BEACH CRUISER

→ By Jimmy Baggs

T

UPCOMING EVENTS

hey call me Baggs. Jimmy Baggs with two G’s. Remember that, as it’s quite important should we ever meet.

A time or two ago, Jimmy Baggs enjoyed running, lots of running. Jimmy was never very fast, but Jimmy liked to run. Jimmy liked the camaraderie of new friends and old that comes with running. Jimmy got to meet all kinds of people. All kinds of runners. Friends that Jimmy will keep for life.

Jimmy would run the lake, meet friends and tackle hill repeats they liked to call Goats. Jimmy knows you are asking what the hell are Goats? But trust Jimmy when Jimmy tells you, you’re not ready to read about Goats.

Running was good to Jimmy, but over the years running took its toll too. As you might imagine with

Dad’s Day 5K Houston, TX Sunday, June 20, 2015 RACE WEBSITE

ZERO Prostate Cancer Run/Walk Los Angeles/Long Beach Saturday, June 27, 2015 RACE WEBSITE

a name like Jimmy Baggs, Jimmy is not built like one of those prized ponies you might cheer for at the Derby — more like one of those prized Budweiser Clydesdales, but with much less of the beauty and elegance. Consequently, years of running on an oversized frame lead to the operating box to fix a bulging disc parked on the sciatic nerve.

Surgery took Jimmy out of running. But surgery lead to a new love. Yes the post op drugs were amazing, but that’s an entirely different kind of love. This newfound love is biking. The bike; not one of those sleek, fast and furious road bikes and not one of those rugged mountain bikes either. Jimmy is talking about the pure simple awesomeness of a single gear, flash-back to the 50’s and 60’s era Beach Cruiser.

Dallas 7K/4K Dallas, TX Saturday, July 4, 2015 RACE WEBSITE

Rahr Oktoberfest 5K Social Run Fort Worth, TX Saturday, July 4, 2015 VIEW DETAILS

Pub Run Series Social Run Dallas, TX Thursday, July 16, 2015 VIEW DETAILS

wanted to be like pops. Their cruisers were each chopped and personalized to fit their styles and personalities too. Now Jimmy has the best of both worlds; the company of his children on weekend cruises around the lake or through the neighborhood and otherwise bar hopping with friends.

Over time, Jimmy’s back heeled and, now and then, Jimmy will venture out on a run. So should you see the old Clydesdale trotting down the trail, or riding with his posse of Beach Cruisers both young and old, give Jimmy Baggs a shout out, but remember it’s Baggs with two G’s.

MARKETING // PUBLICITY // SPONSORSHIP

Jimmy’s Beach Cruiser is a Huffy Cranbrook.

Nothing fancy. The Cranbrook comes with basic cruiser set up; Oversized cushioned seat, white wall tires, reflectors, chain guard, and front and rear fenders — purchased at the neighborhood sporting goods store for less than a C note. What makes the Beach Cruiser unique, however, is that you can chop it up and customize it to fit your style and personality. Take off the fenders and chain guards, pull off all the factory stickers and wheel reflectors, add some flare and you’re half way to cool.

Jimmy wasn’t always this cool Beach Cruiser type. In fact, it wasn’t until after an epic 18 mile bar hopping bike ride with friends that the dreams of owning a Beach Cruiser began. You see, Jimmy’s friends were already the cool Beach Cruiser kind. They had style. After bouncing through a few bars and topping off with a Mambo Taxi, (which just might be the single best frozen drink concoction) on the patio of a Dallas eatery, the need to rid himself of the mountain bike in order to be cool became “clear”. No one was admiring Jimmy’s mountainous ride parked at the valet stand, but rather they were salivating with delight over the coolness of the cruisers.

Several months later, the children even added Beach Cruisers to their holiday wish list. Jimmy knew he had hit on something big. Jimmy’s kids

Jimmy Baggs is award winning novelist. His published works have appeared in Fort Washakie Weekday Gazette - Wyoming; The Hannagan Meadow Post- Arizona; as well as the Carpenter Hall Lavatory Rules – Volume 91 – Lubbock, Texas.

Rahr Oktoberfest 5K Social Run Fort Worth, TX Saturday, August 1, 2015 VIEW DETAILS

Pub Run Series Social Run Dallas, TX Thursday, August 20, 2015 VIEW DETAILS

Rahr Oktoberfest 5K Social Run Fort Worth, TX Saturday, September 5, 2015 VIEW DETAILS

THESE COLORS

Sparks National Movement this July 4

By Cherilyn Wilson

PHOTOS BY GLOVER SPORTS PHOTOGRAPHY

DON’T RUN

T

he Surgeon General’s report states, “60 percent — well over half — of Americans are not regularly active. Worse yet, 25 percent of Americans are not active at all. For young people — the future of our country — physical activity declines dramatically during adolescence. These are dangerous trends.

We need to turn them around quickly, for the health of our citizens and our country.

We will do so only with a massive national commitment — beginning now!”

FLAG THIS ONE ON YOUR JULY RACE CALENDAR! This independence day, make that commitment to exercise your freedom to run! On Saturday, July 4th, by the dawn’s early light (7:40am), runners will dazzle Dallas like stars with racing stripes on patriotically decorated routes. Crowds will crackle

OF THEE I SING!

with applause as they watch what you so proudly hail thro’ this perilous fight to the finish while so gallantly streaming! Bring the entire family to kick off your Independence Day celebration while helping our city’s youth to skyrocket through the Dallas Park & Recreation Department’s scholarship programs.

RUNNING FREE & FAST PLAYLIST

Neil Diamond, “America!”

Metallica, “Don’t Tread on Me”

Sammy Hagar, “V.O.A.”

Madonna, “American Life”

Saving America, “Miss America”

Alice Cooper, “Freedom”

Rob Zombie, “We’re an American Band”

Kim Wilde, “Kids in America”

Demi Lovato, “Made In The U.S.A.”

Rage Against the Machine, “Freedom”

Kid Rock, “American Badass”

Steve Miller Band, “Living in the U.S.A.”

Kid Rock, “Born Free”

Proceeds from the race will provide many lil’ firecrackers a structured and safe environment and a variety of physical and educational activities this summer. There’s no better way to celebrate America and National Parks & Recreation Month!

BE YOUR BEST, AMERICA! The event features two unique race distances; a 7K and a 4K. According to Competitor Magazine, odd distances are gaining popularity among runners, and why not? For the new runner, these distances are great for building up to the first 5K or 10K. The experienced racer gains also; it’s a guarenteed personal best!

On top of such independent goals, simply getting active helps battle some of our nation’s biggest health issues, so march on over to the Dallas 7/4 race website and feel free to GET REGISTERED!

Stand proud in your red, white and blue

commemorative shirt courtesy of the Dallas Parks Foundation. These colors don’t run, but you do!

Smear red, white & blue battle paint under your

eyes.

Alternate red and blue fingernail polish and add

stars to the manicure!

Sport your patriotic colors with a Texas Rangers

or Dallas Cowboys cap — protect your skin while supporting the best city in the USA!

LET’S CELEBRATE! Following the race, participants will enjoy a festive celebration with live music and refreshments from our generous sponsors and partners. Beer will be available for sale, as well as additional food through the Fair Park concessionaire.

Chip timing is $5 extra and can be purchased when registering online. Only chip timed runners will be eligible for awards.

July 4th * Independence * Freedom * Celebration * Music * Tradition * Red, White & Blue * Stars and Stripes * Statue of Liberty * Fireworks * Flags * Star Spangled Banner

UNIQUE 7K AND 4K DISTANCES JULY 4, 2015 RACE START AT 7:40 AM

REGISTER

NOW! DALLAS74.COM /DALLAS7K4K

WWW.

COMMEMORATIVE T-SHIRT COURTESY OF DALLAS PARKS FOUNDATION

INCLUDES ADMISSION TICKET TO THE STATE FAIR OF TEXAS MIDWAY

FIST BUMPS & HIGH FIVES

SOME SPARKLERS NEVER FIZZLE OUT! Firecraker, Jill Beam, set off Dallas’ July 4th Race → By Cherilyn Wilson

F

ist bumps and high fives seem pale in comparison to a Lifetime Achievement Award and Directors Award from the City of Dallas. As we march on toward the second running of the Dallas 7K/4K, however, this bright, gleaming page is our chance to parade former Dallas Park and Recreation Manager, Jill Beam, in front of our readers in celebration of these and her many other awards and achievements.

After 28 years of actively contributing to the City of Dallas Parks and Recreation — shining in everything from her first position as lifeguard in the City’s Aquatic Division back in 1970 to Manager of Events, Athletics and Reservations for our Parks and Rec Department in 2015, she has recently retired (March).

Well, Jill would tell you she is “Retired but REWIRED”. Though she left her role in Dallas, she isn’t exactly vacationing across this great country in a Winnebago quite yet. Beam is plugged into a new city nearby as Senior Center Supervisor at the Lewisville Senior Activity Center. There she continues to apply her professional skills and share her talents in music, water aerobics and jazzercise.

It is important for us to recognize our former parks and recreation representative this month because she was responsible for initiating last year’s inaugural Dallas 7k/4k for the Parks

Department and worked closely with On Your Left!

MARKETING & EVENTS in bringing every aspect of the event to life.

Even after all was in place, she led the race warmup as she does at other active events like the Dallas Marathon’s Kids’ run and the Mayor’s 5K— Jazzercise!

On top off her many awards and nominations over the years, Jill earned high echelon of respect in and around Dallas. Her lifetime of leadership in recreation (i.e. aquatics, sports, arts & crafts, and drama) is a beaming example of how citizens can catapult policies and programs that promote physical activity and promote opportunities for our city parks, playgrounds, trails, and recreation or scholastic programs.

Please look for her this July 4th at the annual running of the Dallas 7k/4k benefitting Dallas Park & Recreation Department’s scholarship programs and give her a fist-bump or high five. She may be walking or cheering or maybe even jazzing up the pre-race warmups. Whatever multitasking she displays on race day, you can’t miss her patriotic attire or that beaming smile.

Thanks for being a sparkler in the active lifestyle community, Jill!

MARKETING // PUBLICITY // SPONSORSHIP

NEWTRITION

PUT THE SQUEEZE ON YOUR COMPETITION GoGo SqueeZ helping Runners Go Go Fast in Plano → By Cherilyn Wilson

O

ur NEWtrition section was born in the minds of our athletic staff on New Year’s Day and is designed as a space to explore predicted trends relevant to the active lifestyle reader throughout 2015. This month, however, we want to discuss a trend we’re going to start ourselves.

This September, we predict you’ll grab onto something new at the Plano Balloon Festival Half Marathon/5K/1K presented by Advil.

With all of the things folks CAN’T eat these days, here is something everyone can!

It’s gluten free, wheat free, BPA free, vegan friendly, Kosher certified, and produced without high fructose corn syrup, without added colors or common allergens including milk, egg, soy, tree nuts, peanuts, fish and shellfish. Something this healthy and clean (and recyclable!) isn’t just for kids or the trendy. Something this full of natural fruit nutrients might just help your legs go-go even faster to the

finish line. Be the boss with the sauce on race day because there will be GoGo SqueeZ on the half marathon course and at the finish lines of both the 5K and Half.

GoGo SqueeZ states, “We’re always looking for ways to make the world a better place for kids and their families by continuing to share the GoGo SqueeZ spirit that is filled with a passion for play.” Like the makers of these healthy hand-held pouches, we at On Your Left!

Marketing & Events are always looking for ways to make the race experience better for our participants! Grab your ¾ serving of fruit and 14g of natural carbs as you go-go by and feel fresh miles into the race!

GoGoSqueeZ works with local farmers to find the top quality fresh apples, peaches, strawberries, raspberries, mangoes, bananas and cherries to use in each of their products.1 So, join us in pickin’ new over goo. We’re not comparing apples to oranges here, we’re just sure you’re going to berry the competition this year! 1 gogosqueez.com

Twelve Weeks to Your First Half Marathon - Tips from the Experts

No Pain, Go Train! for the Plano Balloon Festival Half Marathon, 5K/1K Presented by Advil → By Cherilyn Wilson

R

eady for your first Half Marathon? Today, National Running Day, is perfect for making the commitment. The Plano Balloon Festival Half Marathon, 5K/1K presented by Advil also rises in perfect timing as most half-marathon training plans range in length from 10- 16 weeks (based on your current level of fitness). If you haven’t already begun to jog and build a base of at least 15-20 miles per week, or completed a long run of 5 miles, then start today. Once you’ve built that base, your body will be ready to acclimate to the demands of a 12-14 week training schedule.

Do a Google search and choose your plan. Then, hang on because your fitness is about to soar to new heights! We’ve compiled some tips and advice from your local experts to steer the flight. They’ve all done their first Half Marathon once too!

RICHARD POWELL

Winner of Plano Balloon Festival Half 2014 “Don’t overexert TIP yourself; sometimes a run doesn’t go as planned and the distance can be run another day, especially for summer training in prep for a fall race. Relax and enjoy the journey, less stress leads to more enjoyable runs.

Constant hydration and steady nutrition are key. Input to output ratios need to be

balanced. Especially important is dialing back the effort on training runs so as to not injure yourself on the way to race day. Quality of training over quantity of training will win every time. Personally, I run on my gut - how I feel in that moment depends on how hard I push and what I can exert at the time.

For example, my Garmin stopped working at 1/2 mile in the Oklahoma City Memorial Marathon, so I ran a pace on how I felt at the time and carried myself through a 2:36:04, finishing 3rd overall.

At last year’s Plano Balloon Festival Half, it was warmer than I thought it would be, so I upped my hydration at each water stop and slowed my pace a few seconds per mile, which allowed me to relax and thoroughly enjoy the wonderful rolling course, the balloons and the spectators, volunteers and other runners. In the end, my time wasn’t what I wanted, but the run, the course, the festival, and the after party were all part of the race experience that I very much would recommend to anyone else choosing an early fall half marathon.”

DAWN GRUNNAGLE

Nike Professional Runner // 2016 Olympic Trials Qualifier in the Marathon // Coach~SpeedKIDZ Elite // Best Half Marathon Time: 1:14:56 “When training for the half, be sure to TIP put a lot of miles in at your half marathon goal pace. Also, be sure to include → CONTINUED

SAT. 9/19 5K/1K RUN/WALK

SUN. 9/20 1/2 MARATHON

TAKE FLIGHT!

MARKETING // PUBLICITY // SPONSORSHIP

Oak Point Park Plano, Texas

Join us on an epic running adventure, complete with a tasty hot breakfast and live music post race.

5 YEAR ANNIVERSARY 1/2 MARATHON FINISHER MEDAL Float across the 1/2 marathon finish line! Half marathoners will receive the commemorative 5 year anniversary spinner finisher medal.

NEW THIS YEAR! Finisher medals for the 5K/1K finishers will keep you soaring to new heights.

REGISTER NOW!

PlanoBalloonFest.org Finisher medal design by Ashworth Awards.

Twelve Weeks to Your First Half Marathon - Tips from the Experts, Cont.

workouts in your training at 15-20 seconds faster than your half marathon pace. This will help the goal pace feel more relaxed and smooth when you’re out on the course racing.”

COLLEEN BARANOWSKI

Running Coach // Mother of Four // Half PR 1:25 “Increase the distance of your tempo run TIP every week. Add 10 striders (20 seconds each) to the end of an easy run each week. Refuel properly with protein, especially after hard and longer runs, but remember you’re not eating for two. I recommend consuming between 10 to 20 grams of protein post-workout.”

DR. LOGAN SHERMAN, CCCN, ART

Winner of Dallas Half Marathon 2003, 2005, 2014 Cowtown 5k, 10k, half, full and 50k winner (course records in all but the full…where we were lead 1mile off course) // USA Half Marathon Championships Qualifier // 20+ half marathons with 9 total overall wins // 3-time Boston Marathon Qualifier, 2015 Fastest Texan Finish “Running your first half marathon is such TIP an amazing feat! Since you are still in the beginning stages of training, I encourage you to keep up with your sleep, hydration, foam rolling and motivational techniques. Reassess your goals along the way. You may be able to run faster, or slower, than you originally expected. It is not one single day that makes training for you first half marathon memorable. It’s the months, weeks and days leading up to it! Enjoy every moment!”

DAVE SPELL

Head Coach, Steel City Road Runners Club (Pittsburgh, PA) “It all starts with the shoes. Now that TIP you have set your goal at a longer

distance, it is vital that you are properly fit at a local specialty running store for the proper shoe for you. As important, you need to pick a training plan that works for you. Whatever plan you choose, make sure you are consistent with your training — making running a part of your life routine. However, you need to listen to your body and tweak your plan or take an extra off day when you’re feeling rundown. Probably the most important thing is to find some friends or a local running group to train with. This will hold you accountable while allowing you to meet new friends or catch up with old ones.”

STEPHANIE BONK

First time Half Marathoner 2014 // Houston, TX // College: Purdue University // PRs: Mile 4:51, 3K Steeple 10:16, 5K 16:50, 10K 34:35 “I think half marathon training is ideal TIP because it is middle ground between other popular races (5k/10k and marathon). The training incorporates some speed from the 5k/10k world and some longer runs which are a staple in marathon training. If you find out that you like one element of training more than another, it may help you set your eyes on your next post halfmarathon goal. The half marathon distance may be intimidating, but, unlike marathons, you can run the race distance during a training run.”

KUAY SULLIVAN

Ironman, Triathlete, /Running Coordinator of Dallas Athletes First, tell at least 4 friends you are doing TIP the event. It will create a support system.

Divide the course into sections so that mentally you can tackle each section at a time. During the half, don’t compare yourself with other runners; run your own race.

DOC IN THE BOX

SHOW ME SOME MUSCLE!

T

The PROs in PROtein and the CONs in CONstantly Running → By Holly Johnson, M.D.

he Doc in the Box is getting out of the box and is requesting you be the co-author! Yes, you! Get off your duff, write some mind-boggling health questions you’ve been meaning to ask and we will answer your questions right here in each issue of On Your Left!

Q

¹

How does food become muscle?

ANSWER ¹ Mmmm… food! You are what you eat! Did you know that building muscle starts in the kitchen! Digestion starts with the process of seeing and smelling the wondrous yumminess of our favorite meals being prepared and continues as our favorite fish tacos plop into our mouths, our molars start to chew, and we spit out amylase enzymes in our saliva.

We swallow, the fish swims down the esophagus into our stomach, and the churning into chyme-slime begins. The little fishy then goes downstream into the twenty foot small intestine where our gut starts to pull out the nutrients our body needs to go on living. Our gallbladder squeezes out some bile, our pancreas churns out some amylase, and our small intestine makes its own digestive juices. The proteins in our diet

get busted up into amino acids, the fats gets spun into fatty acids, and the carbs get stripped to simple sugars, all building blocks (substrates) our bodies use to build and repair cells, including our muscles!

After specialized cells in the small intestine grab onto these building blocks along with vitamins and minerals, the indigestible remainder (think fiber!) moves into the five foot long large intestine, or colon.

The colon vacuums up remaining amino acids and then acts like a sponge, absorbing water from the food bolus, and then pushes the leftover waste back out into the world.

Q

¹

How do our muscles actually get bigger, biologically speaking?

ANSWER ¹ Skeletal muscle is the most adaptable tissue in the human body. We have over 600 skeletal muscles in our body which perform astounding acts of movement and also function as little heaters to keep us warm. Muscle cells grow in three ways: through an increase in number of fibers, in length of fibers, or in girth of fibers. Growth happens when the rate of protein production from those amino acid building blocks is greater than the rate of muscle protein breakdown. Training actually leads to an injury of cell protein muscle. The injured cells → CONTINUED

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Pick It and Flick It!

By Holly Johnson, M.D.

PURCHASE NOW LEARN MORE tatepublishing.com

BE INSPIRED

They say that doctors make the worst patients. In Pick It and Flick It, Holly Johnson, M.D. affirms that it doesn’t have to be that way as she shares the emotional, spiritual, and physical reality of how she conquered a potentially devastating diagnosis and kept away the demons of hopelessness, uncertainty, and fear that commonly paralyze any person who is faced with a life-altering event. In this true story of doctor-turned-patient, she squashes her inner enemies with a hit of humor, a punch of grace, and a few temporary tattoos. Written just for you, Dr. Johnson shares her own prescription for healing that she wrote when her body staged a revolution so she could undergo an evolution.

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LIKE & CONTACT

DOC IN THE BOX then talk to one another and activate what are known as satellite cells. These satellite cells start a cascade of events to repair and grow muscle.

Resistance exercise therefore stimulates muscle growth and makes you stronger! The adaptation of bigger muscle cells happens with each exercise session, but unfortunately doesn’t show up physically for several weeks or months.

Q

¹

How can I grow some bigger muscles? I want to stay lean as a runner, but I’m too skinny!

ANSWER ¹ First of all, you probably need to eat more!

(Wahoo! Lucky you! Extra side of salsa!) A general rule of thumb: to maintain your body weight, you need to eat 10-12 times your body weight in calories per day.

(So if you weigh 120, you need to consume 12001440 calories a day.) To gain muscle you need to eat your body weight times 20 in calories per day!

(So a 120 pounder may need 2400 calories a day to start gaining.) It will seem like a lot of food at first, but you can’t gain (even) muscle weight without a building block of healthy proteins, carbs, and fats. Track your weight each week and add calories if you need to. FitDay.com, My FitnessPal.com, and your FitBit may be able to help keep on track.

Eat six times a day at set times about every three hours! That’s right, breakfast, snack, lunch, snack, dinner, snack. Eating smaller meals frequently will cut down your hunger and prevent cravings ($1 hot fudge sundae at McDonald’s anyone?).

Eat calorie dense food. Each meal should include a protein which will make you more full than carbs alone. Thirty to forty percent of daily calories should come from protein. Milk, eggs, and red meat are not off limits, just chow in moderation. Choose healthy whole grain carbs for another 25-30% of your intake. Avoid simple carbs in processed and packaged foods, Starbucks iced mocha with shot of vanilla, cupcakes, and white breads. Healthy fats should be added into your daily habit as well...flax, olive, and fish oil and (yum) real butter!

Prepare food ahead of time and take food with you wherever you go. This decreases binge eating and late night drive-thru pit stops. Be intentional!

Drink more water. H2O prevents dehydration, decreases hunger, and helps speed muscle recovery after a workout. Enough said.

Build strength through resistance training, not just through running. If you push the cardio with more than 45 minutes of steady state or more than 30 minutes of high intensity interval training, you run the risk of putting your body into a catabolic state. This means your body starts to use muscle for a fuel rather than the fish tacos you just ate and instead of fat stores. You can’t build up any muscle if you are constantly using your muscles as a fuel to run on!

PLEASE NOTE: The info in this article is not a substitute for medical advice from your own physician. Dr. Johnson and OYL! are not responsible for counting your calories, choosing the exact food and exercise plan for you, or for remembering the Krebs Cycle to get you through the details of the chemical break-down of your chips and salsa to go with your tacos.

everything you need for your

BEST RUN YET

GADGETS, GEAR AND UNSOLICITED ADVICE

I’M JUST TOO BUSY TO WRITE THIS ARTICLE!

But are you too busy to read it for a chance to win a trip for two to Parrot-dise? → By Sharon Lindberg

W

e are all busy. Every. Single. One. Of. Us. Not just you, not just me. There, I’ve said it — on paper; we are all in the same speedboat. When a person asks, “How are you?”, the standard, overused response is, “Well, I’m just so busy.”

Eh, like the rest of us aren’t? You are not unique. Gasp! I know, it’s hard to take. I’ve used the phrase too but recently have practiced catching myself midsentence and redirecting my response to, “I am busy, you are busy, heck we are all busy!”

Lately, I take pause when people use this phrase during work hours, especially the vendors we work with. This is where the topic of the article relates to running, so pay attention. There are a million little details that go into planning a successful running event, which can potentially breed a million small errors when, given the energy, could snowball into an avalanche. Yep, managing running events isn’t as easy as it looks folks.

The X factor is usually vendors or people we rely on to operate and execute yet have no control over their ability to arrive on time, follow directions or show up knowing exactly what needs to be done. So, in our best efforts to plan everything well in advance, we schedule meetings, review operations plans, expectations, timelines, site visits, etc.

All of this pre-planning takes precious time to review with everyone involved. We are always working to get ahead so we are never operating in last-minute panic mode as many in our industry seem to do all too often.

Sadly, not everyone does this or ‘gets it’ that we are all busy but have to make the time for each other in order for all to be successful.

So let’s all say it together, “We are busy!” Now, make time to be excellent, be present in the moment, and if someone emails you or calls you trying to work ahead, make time for them because they are busy just like you.

In August, get busy with something a little different and join a social run either in Fort Worth or in Dallas or both!

The Rahr & Sons Oktoberfest 5K August social run (first Saturday of each month) will host the “Hot Summer Nights” social run the morning of Saturday, August 1.

Come out and enjoy summer! Or later in the month, check out the Pub Run Series, which is on the third and thirstiest Thursday of each month. The August Pub Run heads to Lakewood Brewing Company on Thursday, August 20 and is run at night.

If you’re not too busy, join one of these summer events and fill up your calendar with more running adventures. Actions speak louder than words so go show people just how busy you truly are!

If you’re not too busy, call 214-339-7867 and let us put a plan into action!

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After we all get our busy business under control, let’s make time to get out and run. Let’s enjoy some sum sum summertime! June is here and just around the corner is one of our favorite events Joe’s Run on Saturday June 6 which hosts a 10K & 5K. New this year is a vacation package for two giveaway! Take a trip to a nonbusy Parrot-dise courtesy of Just Jaima Traveling Consulting.

Yep, you could win a trip to a tropical location… amazing! GET REGISTERED! In July, we celebrate independence at Dallas 7/4 which is both a 7K and 4K on the 4th of July!

The race benefits the City of Dallas and the money raised from the events goes to support programs for kids to enjoy too. GET REGISTERED!

Jaunt Junkie

HITTING THE DIRT

Adventure starts right here → By Paul Hutzler

I

t’s June and it’s only getting hotter, so if you’re getting heated about running in the summertime temperatures, why not take a break and mountain bike in the shade of the Cedars and Oaks at Prayer Mountain.

For this month’s Jaunt Junkie, I bring you out to Cedar Hill, Texas to the Big Cedar Wilderness Trails located atop one of the highest points in all of North Texas. The 17 miles of trails are maintained by the Dallas Off-Road Bicycle Association (DORBA) and are the premiere mountain biking destination in North Texas. These trails will provide you with dramatic elevation changes, plenty of shade for the hot summer months, as well as breathtaking views of Cedar Hill State Park, the Trinity Valley, Cowboy stadium, Six Flags, and the Fort Worth Skyline.

These 100 acres owned by Mountain Creek Church are open dawn to dusk every day of the year. The church is known for its 24/7 prayer upon the mountain and welcomes visitors to relax, picnic, pray and play on the land.

Groups can even reserve a fire pit on the property with a captivating view of Joe Pool Lake.

This truly is a hidden gem in DFW and is one of my favorite places to catch a sunset and quench my outdoor recreational needs. I highly encourage you to make it out there within the next few months.

Riders must have a waiver form on file; these are located at the trailhead on the map board and are good for a year.

More information on the trails and upcoming events can be found on the Dallas Off-Road Bicycle Association website.

Write us about your favorite place to juant at info@oylmarketing.com with subject line: Jaunt Junkie

RAHR & SONS BREWING COMPANY – FORT WORTH MONTHLY SOCIAL RUNS WILL GET YOU READY FOR RACE DAY!

RAHR & SONS SUMMAH RUNNIN’ SOCIAL RUN

RAHR & SONS COMING TO AMERICA SOCIAL RUN

RAHR & SONS HOT SUMMER NIGHTS SOCIAL RUN

Rahr & Sons Oktoberfest 5K, Saturday, September 26, is six years running.

Register for the best Oktoberfest run & party this side of the Mississippi.

TMI: TWO MINUTE INTERVALS

A DOCTOR OF THE MASTERS MARATHON: ERIC ANISH Take Two Recovery Days and Call Me to Run in the Morning → By Brandon Gillingham

EDITORS NOTE: Each month we get a quick peek into an athlete’s personal secrets. What would you like to know? Email brandong@oylmarketing.com

F

inishing a marathon is tough. Training for one takes a lot of time and dedication. Dr. Eric Anish, an Internal Medicine and Sports Medicine physician at the University of Pittsburgh Medical Center defines the term “time management.”

How does a doctor, and 46 years old masters runner keep in tip-top shape to run as solid a race he did this past May at the Pittsburgh Marathon? The 2:44:24 marathoner gave us a few minutes and a few of his secrets to being a doctor of the masters marathon.

When did you first start running?

ERIC ¹ I first started running at age eight. I became involved in the sport through a youth track and field program at a local city park in Syracuse, N.Y. where I grew up.

What is the hardest component for you in full marathon training?

ERIC ¹ The hardest aspect of marathon training for me to adapt to was incorporating marathon-pace

running into my long runs. It is one thing to run twenty miles easy. It is a whole different experience to incorporate eight to ten miles of marathon-pace running into that same twenty-miler.

How many marathons do you run each year?

ERIC ¹ Typically, one to two per year.

What’s the most important component in training for any race distance and what is your favorite training workout?

ERIC ¹ Hydration, diet, people to train with (run clubs) One of the most important components in training for any race distance is giving your body adequate recovery days. I think there is often pressure to cram too many quality sessions into a training week and, unfortunately, this doesn’t give you adequate time to recover from hard workouts.

Scheduling rest days may be as important as scheduling tempo runs and interval training. I also think that paying attention to nutrition and hydration is critical to help optimize recovery and performance.

One of my favorite workouts leading up to a marathon is running 10 miles at an easy to moderate pace followed immediately by running 10 x 1 mile at my goal marathon pace with only a one minute recovery. I have found this a great way to prepare for running marathon pace on already somewhat fatigued legs. Your body has to be ready for this on marathon race day. The short rest allows you to cover a significant volume of marathon-pace running without the same physical and mental

What are some of your personal best race times/distances?

ERIC ¹ Pre 40 – 5K: 14:35; 10 K: 31:07; 10 miles: 52:30; 20K: 1:04:05; Half Marathon: 1:10:30; and Marathon: 2:34:36. Post 40 – 5K: 16:16; 10K: 33:34; Half Marathon: 1:14:48; and Marathon: 2:38:51.

During marathon training how miles a week do you typically run?

ERIC ¹ Most of my weeks are in the 50-60 mile range with perhaps 2 or 3 that will climb into the 70s or 80s. I will also supplement this running with a few hours per week of cross-training (biking, swimming, and lifting).

Do you have a perfect season you keep referring back to?

ERIC ¹ I am still in search of “the perfect season,” but if I had to pick a special year that I still look back on with a lot of pride and delight, it would be 1992.

I was second-year medical student at the University of Pittsburgh School of Medicine and despite the rigors of my academic studies, I managed to run every one of the PRs listed above, except the 20K time which came the following spring. All of those performances ultimately led to being selected to represent the United States as a member of its Track & Field Team in the World Maccabi Games held in Israel in July 1993.

Are you into any of the high tech gadgets?

GPS? Heart Rate? iPods? Opinions on any or all? What about lights and other gear?

ERIC ¹ I have become a huge fan of the GPS watch.

I love trying out new running routes and being able to know the exact distance covered. The GPS is also extremely valuable for doing tempo runs

or marathon-pace runs. I used to do a lot of these workouts on the track so I would know the exact distance covered. With the GPS watch, I have been able to shift these training sessions to trails and to the roads.

Do you have a favorite meal the night before a race?

ERIC ¹ I am a traditional pasta and marinara sauce guy. Some bread on the side and lots of water.

What do you reward yourself with after a good workout or race?

ERIC ¹ For some reason, particularly after a marathon, I absolutely crave Coca-Cola. I almost never drink sugared pop, so this has become a treat that I look forward to after a hard race.

Do you have a favorite running quote?

ERIC ¹ To give anything less than your best is to sacrifice the gift.” – Steve Prefontaine. I have a poster-sized print of Pre running a track race at Hayward Field that has this quote on it. It hangs on the wall above my desk at work. The great thing about this quote is that it doesn’t just apply to running, it is applicable to all we do in life.

Do you have any advice for first time marathoners or half marathoners?

ERIC ¹ Be flexible, and no, I’m not talking about stretching! Although it is important to have a specific training plan to follow, sometime things will happen that prevent you from sticking to your exact schedule. Injury, illness, work and family obligations, etc., can all impact your ability to follow a specific training program. If you get off track, don’t panic or become too demoralized. Being adaptable and staying positive can help you deal with obstacles and set-backs and allow you to get back on track to your goal of finishing your first half or full marathon.

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strain of a continuous 10 miles of marathon-pace running.

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