Quick Post Run Energizers

The next time you finish a run make yourself a peanut butter, banana and honey sandwich on whole wheat bread. It is the perfect mix of carbs, protein, potassium, healthy fat and sweetness. I recommend natural chunky peanut butter and natural honey.

Enjoy your sandwich with a glass of cold skim milk.

Another favorite post run snack on a hot summers day is a cool fruit smoothy. Combine ice, low fat vanilla or strawberry yogurt, one banana, milk, whey protein and blend for a deliciously refreshing drink.

Bon appetit!

Fall Running

Don't you just love October? Leaves are changing color, pumpkin flavored goods, candy corn, Halloween, marathons...and perfect running weather! The kind of weather where you can still get away with shorts and a long sleeve t-shirt. I wear shorts in the 50s but when it drops to the 40s I make the switch to running pants. This time of year I recommend wearing layers that you can shed as you warm up.

While the weather might be perfect for running the days are shorter so if you are an early morning or evening runner it is important to wear bright clothing and reflectors to ensure that you are seen by others.

Here is a great article that offers 6 useful tips for fall running: http://www.ibtimes.com/articles/74995/20101022/top-6-tips-for-running-in-fall-weather.html

So what are you waiting for? Get out there, lace up and enjoy because sadly fall goes by all too quickly.

Happy trails!

Good Running Jams

Sabatoge - Beastie Boys

Enter Sandman - Metallica

Since U Been Gone - Kelly Clarkston

Stronger - Kanye West

Fighter - Christina Aguilera

Sweet Child of Mine - Guns N' Roses

This Ain't a Scene, It's an Arms Race - Fall Out Boy

How Far We've Come - Matchbox Twenty

Hurts So Good - John Cougar Mellencamp

Eye of the Tiger - Survivor

Chariots of Fire Theme

Toxic - Britney Spears

You Shook Me All Night Long - AC/DC

Running Quotes

"The best runs sometimes come on days when you didn't feel like running." - Anonymous

"There R those days when it's hard 2put 1foot in front of the other,but those R the days when champions R created" - McNally

"The steeper the mountain the harder the climb the better the view from the finishing line." - Unknown

"You want something, go get it. Period." - Pursuit of Happiness

"Everyone is gifted - but some people never open their package"

"Never settle for mediocrity when you can have greatness"

"There is no telling how many miles you will have to run while chasing a dream." - Unknown

"The more you sweat in practice, the less you bleed in battle." - Unknown

"Every person who ever achieved greatness crossed the bridge of self-doubt."

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more." - Steve Prefontaine

"Somebody may beat me, but they are going to have to bleed to do it." - Steve Prefontaine

"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine

“The pain of the mind is worse than the pain of the body”

"I run on the road, long before I dance under the lights." - Ali Muhammad

"Pain is weakness leaving the body."