EXCLUSIVE INTERVIEW
Ryan Hall
INSIDE 6 day meal plan
NEWS BREAK Runner in germany
To get your body in shape !
Table of Contents Training HOW TO KEEP FIT ON A WELL BALANCED RUNNERS SCHEDULE Health and Food Guide -A FULL 6 DAY MEAL PLAN FOR A WELL BALANCED DIET FOR RUNNERS NEWS FLASH—Germany -MASON REEVES DIES IN JAPANESE EARTH QUAKE Running Attire -FIND ALL THE LATEST RUNNING GEAR MADE FOR YOU Q&A with Ryan Hall -EXCLUSIVE INTERVIEW Josie Packer FIND OUT WHAT SHE LISTENS TO WHILE SHE RUNS BONUS TRACKS Healthy eating A MESSAGE FROM THE HEALTH DEPARTMENT OF CANADA Long May You Run A NOVEL FROM CHRIS COOPER
From the reader Hi, I’m Josie Packer. I read your magazine and I thought needed an article on my favorite songs I run to for teens out there. -Josie Packer Age: 17 Hometown: Jerk, CA
On the Floor— JLo Pon de replay -Rhianna Tik Tok– Ke$ha Give me everything -Pitbull Who dat Yeah 3x -Chris Brown
World famous German runner Mason Reeves died today during the 8.9 Japanese earth quake. It has been reported he was on his daily morning run when tragedy struck. Mason was running down a long narrow bridge when the foundation of the bridge started to shake and resulted in it falling and crashing into the water. Before mason could escape and get off the bridge it completely collapsed into the water beneath it . Mason was discovered deceased in a river near by only hours later. Mason Reeves was in Japan promoting running and his book he wrote unfortanaly his trip was cut short. Mason spent his life trying to inspire to start running and trying to make a difference in the world. Now in memory of Mason Reeves there is a memorial being held where his body was found. “Mason Reeves inspired and helped young runners and himself was a great runner and he will be missed� German Runner Jack Carrol says about late runner Mason Reeves. Mason Reeves was charted at #7 on Top 10 Best Runners in Germany. Mason Reeves was a amazing runner and will be forever remembered.
Run for a cure is a Fundraiser to raise money for Breast Cancer , “Run for cancer is a marathon that is ran by many breast cancer survivors and breast cancer supporters. The race is a 1km o 5km walk, jog or run. Run for a cure started in 1992 in Toronto Ontario, They raised over $8,500 with only 1500 participants. Last year they raised $33 million with 170,000 supporters . Run For a cure can be held in many different locations, such as BC/YUKON, Toronto, Quebec and many more places. When Volunteer for the race you can join your communities team as well. Run For a Cure has saved many peoples life's. The Money that is raised during the run for a cure marathon goes to the Canadian Breast Cancer Foundation, . Run for a Cure raises money for a cure, trying to improve the life of those who have been affected with breast cancer awareness and education about the subject.
-2000 - 3rd place at Foot Locker National High School Cross Country Championships -2003 - 2nd-place at NCAA CrossCrountry Championships -2005 - NCAA Men’s Outdoor Track and Field Championhip 5000m -2005 - 3rd-place at the -2006 - 1st place at theUSA cross country Championships (12K) Ryan Hall with wife Sara Born in Big Bear Lake, California, 2008 united state Olympic trial marathon winning, placing tenth in Beijing and holding the U.S half marathon record. All aspiring runners have definitely heard of him. Starting his running career in high school and still running, literally, has come to accomplish several records and obtain other astounding goals. Not only does he run professionally, he also graduated university with a BA in sociology. Q: Why did you first start running? A: Well, I started when I was fourteen and I never started out wanting to be a runner either like most people. When I was thirteen, my dad told me “you could be a great runner if you wanted to”, and I said “that’s great dad but I don’t want to be a runner
want to be a baseball player”. But after realizing my baseball career was just a dream that never could actually happen, I wanted something more obtainable.
“I don’t want to be a runner, I want to be a baseball player”
And that’s when I started running. I wish all kids out there could see what a great sport and way to clear your mind running is. Q: Have you ever thought what you would be doing now had you not taken up running? A: I think about it a lot actually. And the answer is,
Interview with Ryan Hall Ryan Hall with wife Sara
Born in Big Bear Lake, California, 2008 united state Olympic trial marathon winning, placing tenth in Beijing and holding the U.S halfmarathon record. All aspiring runners have definitely heard of him. Starting his running career in high school and still running, has come to accomplish several records and obtain other astounding goals. Not only does he run professionally, he also graduated university with a BA in sociology. Q: Why did you first start running?
never could actually happen, I wanted something more obtainable. And A: Well, I started when I that’s when I started runwas fourteen and I never ning. I wish all kids out started out wanting to be a there could see what a runner either like most great sport and way to people. When I was thirclear your mind running teen, my dad told me “you is. could be a great runner if you wanted to”, and I said Q: Have you ever thought “that’s great dad but I what you would be doing don’t want to be a runner, now had you not taken up I want to be a baseball running? player”. But after realizing my baseball career was just a dream that
A: I think about it a lot actually. And the answer is, I have no idea. I’m guessing it would have nothing to do with baseball though, (he laughs to himself). If I had started running when I hated it, I know I wouldn’t be running now it would probably involve something that requires a BA in sociology, because that’s what I graduated with in university.
6 Day Meal Plan For Runners
Day 1: BREAKFAST dry steel cut oatmeal. Cook and serve with ½ cup skim milk fresh blueberries Sprinkle with small handful of raisins Cup of coffee with Fat Free creamer (i.e. Land O’Lakes) LUNCH light, water-packed tuna, mixed with light mayonnaise, 1 stalk chopped celery, and chopped sweet onion (i.e. Vidalia). Serve on lettuce with ripe tomato thin crispbreads (i.e. Wasa or Kavli) fresh raspberries DINNER lean Pork Tenderloin, roasted steamed green beans seasoned with garlic powder and dash black pepper medium sweet potato, baked natural unsweetened applesauce (i.e. Musselman’s Natural Applesauce) salad of mixed greens
Day 2: BREAKFAST Breakfast Smoothie: unsweetened frozen berries, banana, skim milk, non-fat yogurt, ice cubes. Combine in blender and process on high until smooth. LUNCH Healthy Choice Soup: Roasted Chicken with Garlic (or other soup with 120 cal/cup) slices peeled jicama, 1 red pepper cut into strips hummus Small salad of mixed greens and raw veggies DINNER Lean frozen entrée which contains 260 calories or less: Examples: Lean Cuisine Comfort Classics Baked Chicken, Spa Cuisine Chicken Pecan, Spa Cuisine Pork with Cherry Sauce, Café Classics Chicken Teriyaki and Chicken Caesar Bowls, Healthy Choice Roast Turkey Breast or Beef Merlot, Lean Gourmet Shrimp Scampi, Budget Gourmet Beef Pepper Steak with Rice, Stuffed Pepper Casserole. ½ baked medium sweet potato, top with cinnamon and drizzle of maple syrup Green salad
Day 3: BREAKFAST Spread fat free sour cream on crispbreads (i.e. Wasa) Top with smoked salmon. Sprinkle with, capers and chopped onion. Serve on lettuce and garnish with tomato, sliced LUNCH Deviled Eggs: Hard-boil eggs and let cool. Cut in half and scoop out yolks. Mash yolks with reduced fat mayonnaise and a bit of black pepper. Replace yolks in egg white and sprinkle with paprika. pinto beans seasoned with chili powder ribs of celery and 4 slices of red or yellow bell pepper DINNER Tender Chicken Packet: Place chicken breast on piece of aluminum foil. Top chicken with lemon slices and a splash of lemon juice, some paprika and garlic powder and a handful of chopped fresh herbs i.e. mint and basil. Fold foil into a packet leaving a bit of room at the top for steam to rise. Seal well. Bake in oven. Top with walnuts and chutney.
Day 4: BREAKFAST plain Greek yogurt (i.e. Oikos) Mix in chopped apple, ground flaxseeds, cinnamon, dash nutmeg. whole grain English muffin heart-healthy spread (i.e. Smart Balance) LUNCH lean turkey breast spread with Dijon mustard. Roll each slice around light string cheese. Wrap each roll in a leaf of romaine lettuce. Handful baby carrots DINNER Sprinkle a halibut steak with pepper. Broil, on each side, until fish is cooked through. Combine diced nectarine, orange segment, chopped, small red onion chopped, minced cilantro leaves, one mint leaf, minced, lemon juice. Serve over fish. cauliflower, steamed and tossed with curry powder and raisins
Day 5: BREAKFAST low sugar, whole grain cereal (i.e. Kashi GoLean) skim milk banana, sliced fresh blueberries LUNCH Minestrone soup Large salad of mixed greens and raw vegetables whole-wheat pita
Day 6: BREAKFAST eggs, scrambled cooked, extra-lean turkey bacon (i.e. Jennie-O) salsa wedge cantaloupe slices pineapple
LUNCH Curried Tuna Salad Combine light tuna with light mayonnaise mixed with a bit of water, apple diced, raisins, red DINNER onion. Add curry powder to taste Mediterranean Shrimp light fruit salad sautĂŠ garlic and chopped onion un- Large salad of mixed greens and til soft. Add chopped tomatoes, a your favorite raw veggies splash of dry white wine, oregano and lemon. Cook until tomatoes are DINNER soft. Add shelled and cleaned Turkey Burgers, grilled on tableshrimp. cook until shrimp are pink. top grill (i.e. a George Foreman) Remove from heat. low fat feta Splash of Worcestershire sauce cheese and finish with a bit of for seasoning chopped parsley asparagus (fresh, steamed, or cooked carrots canned) steamed broccoli sliced carrots, steamed light fruit salad, canned mixed greens, cherry tomatoes, red onion