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The Marathon Rookie Times, Issue #0013
August 24, 2006


5K, 8K, 10K Challenge


What motivates a runner?

Chef Marathon Rookie's Kitchen

5K, 8K, 10K Challenge

How far is your long run this week? To add some fun to the run, see what local races you can find this weekend and get signed up. Mixing in smaller races while you train for a marathon or half marathon is great way to add excitement along your journey. They provide you with some race experience and you will likely push yourself a bit more when running a race even if you are not trying to win, simply to finish the distance. They are also great during pre-training while you are building a base before getting into high weekly mileage. Start racing!


"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or gazelle - when the sun comes up, you'd better be running."

- Unknown

What motivates a runner?

What would drive someone to jump out of bed in the early morning hours and run for countless miles before most people even hear the alarm go off? Are they crazy? Maybe, but probably not.

Once someone dedicates themselves to running, whether as an avenue to lose weight, have more energy, look better, or simply live a healthy lifestyle, they begin to realize the full range of benefits running provides. Running then becomes a habit. For many, it even becomes somewhat of an addiction (a good one). The "runner's high" is just something they must have.

Running is about a lot more than just being in shape and looking good. It provides a great mental escape during the run. Running allows your mind to run free and thoughts to flow. It provides stress relief as one can not only feel good during and after the exercise (as those endorphins get pumping), but can relax and enjoy the run, the moment. For many, running becomes a spiritual thing.

The challenge for many beginning runners is getting to the point of habit. While they may be motivated during the first weeks of running, they fall into the trap of making simple excuses to take a morning off and then find themselves losing motivation.

See if this sounds familiar: Someone decides to start running to get into shape. They run 3-4 days per week for two weeks. Week three arrives and Monday morning the alarm clock goes off while they are cozy in bed and they think, Ive been doing so good Ill treat myself to a morning off and some extra sleep. Just that one morning off early on can create a big-time setback for many as they may take another run off or even longer, thus delaying them from getting into the habit of running or preventing from ever even getting into the habit.

If you are new to running or just trying to get back into the mode, do yourself a favor and stick with your plans early on. Do the simple things like laying out your running gear the night before to help motivate you the next morning. Run consistently for 4-6 weeks, at a minimum, and youll be on track to a healthy life of exercise. Consistency is the key and staying motivated is the way. Run!

Chef Marathon Rookie's Kitchen

Chicken Salad Sandwich


3-4 boneless, skinless chicken breasts

2 large celery sticks, chopped

3 tbsp of low fat mayonnaise

2 tbsp of lemon juice

Dash of salt & pepper


Bake chicken at 350 degrees for 35 minutes or until done. Cover with foil to cook. Allow chicken to cool. Slice chicken into cubs and mix with ingredients. Serve on wheat bread with romaine lettuce and one slice of tomato. Makes 4-5 servings. Refrigerate any leftovers.

Suggested side dishes:

Baked potato & corn provide complex carbohydrates while peas & beans are great sources of complex carbohydrates and protein.

Nancy Clark's Food Guide For Marathoners is a great resource for nutrition during training.

Happy Running!

Brad Boughman

August Announcements

eBooks for only $9.97 until August 31st

New! eBooks now available in Paperback!

Marathon Rookie Book

Half Marathon Rookie Book

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