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You are CHANGE! - Extra Mile Run
Extra Mile Run  

You are CHANGE!

- December 7th 2011

 Greetings Be Change Runners:


Sunday was an amazing day on so many different levels!! There were so many personal goals achieved… Marathons were run for the first time, PR’s were set and people who had never run before completed their first race! I am hearing one inspirational story after another. Great stories of triumph! I LOVE IT!!

With that being said, I think what I am hearing most is the camaraderie of the Be Change runners. It was moving to see all of the Be Change shirts along the race and to hear people cheering for Be Change as we ran by. Never did I run by a runner in a Be Change shirt without wave, a high-five or a cheer. You see, by wearing that shirt, I believe that we all felt a sense of ONE. We ran knowing that we were part of something that is greater than ourselves. We ran for a reason. We ran for change.

Quotes from a few of our runners:

“ that was one of the most incredible things I’ve done in my entire life”

“I am most proud of the Be Change runners who ran for a reason yesterday. The adventure continues! So proud to be a part of such an awesome group of people”

“So proud to represent Be Change and run for the kids of Oak Ridge Elementary!”

“So glad I got to run as part of Be Change today, it was so cool having all those people out there cheering and encouraging each other! Can't wait to get back out there next year!”

So what happens now??

Some EXCITING things are about to happen!! I would like to introduce you to RUN IT FORWARD ~ Where endurance and education collide.

What happens when three soccer moms and ten of the top ultrarunners cram into a Rock Tour Bus and travel across America running with a reason? Change happens!

Be Change runners, we need your help!! Run It Forward is up for a $50,000 grant but we need your help to make it happen!!

We just need votes!! Please share with all you know~ please help us make a difference with us for these children.

You can vote every day in December and TEXT your VOTE (110874) to Pepsi (73774) from all mobiles.
To vote via web: http://www.refresheverything.com/run-it-forwa
Visit www.runitforward.cc for more information.

We would love to hear from you!!

Please take a moment and let us know the following things:

● How you did on your run.
● Comments/concerns on the training plan.
● How can we improve? What can we do to better serve you?
● Your overall experience with Be Change.

Please email to gruvers@bechange.cc or reply to this email.

Ready for a rock’n good time?? Sport an emerald green Be Change shirt and join us for the Shamrock’n Half Marathon!! 3/11/12. Details will be sent out after the holidays. http://www.shamrocknhalf.com/

Lastly, you asked, we listened. We will extend the date for the fundraising pages to 1/1/12. Get those last few donations in before then!

Post-Marathon Recovery.

Post-Marathon Blues: Now it is time to recover from your race and enjoy your moment of accomplishment. So much time and energy has been put into your training that you may feel a sense of loss. You will probably feel exhausted and depressed the week after the marathon. This is normal, expect it and plan for it. It goes away as you recover. Many people experiences this, and we have advice on how to deal with the post-race blues. If it doesn't, seek medical help as the chemical changes in your body and brain could have tipped you over into clinical depression, which is a dangerous and life-threatening condition that can be reversed if caught early. Depression

Stiff and Sore: Expect muscles that you didn't know you had to hurt. As you tired during the marathon, your posture and gait changed so that surprising muscles got strained. The pain may be delayed, expect it to pop up for the next 2-4 days.

Massage: I schedule a relaxing professional 1-hour sports massage for the day after the marathon, and I have found it relieves almost all of the muscle pain and stiffness I used to get. Gentle massage is key - you want it to loosen up the knots and stiff muscles, but not to damage them further.

Post-Marathon Nutrition: Eat a balanced diet, your body will need carbs and protein and nutrients to rebuild damaged muscles. Do not resume a weight loss diet until after the first week. If you have cravings, indulge them moderately. You body may be telling you what it is missing. It may be missing veggies, fruits, and fish, but I doubt it's missing more than one serving of chocolate cake. Moderation!

Weight Gain Post-Marathon?: A 2-4 pound weight gain immediately after the marathon is not abnormal. Likely from water retention as your muscles repair and rebuild. Do not panic and start dieting, eat a balanced diet with enough nutrients to rebuild and repair your body. The bloat weight will probably come off within a week unless you have been overindulging in eating. But don't start or resume weight loss dieting for a week.

Resuming Your Walking: If you have blisters, your gait will be thrown off until they are healed, so limit your walking to 15-30 minutes at a time until they are healed. Your walks should be at a gentle pace, use them simply to loosen up the stiff muscles.

No Long Walks for 1 Week: Even if your feet are in good shape, limit your walks to under an hour the first week as you recover.
Sleep: Your body builds muscle and repairs itself while sleeping. Get lots of sleep after the marathon.

Full Recovery Phase
Getting Back Into Walking: Experts say to give yourself 4-6 weeks of recovery after a marathon before resuming any intense training or racing. I generally enjoy a 10K walk the weekend after the marathon, but you may want to limit yourself to an hour-long walk after the first week, saving the 10K for the second weekend after the marathon.

Nutrition and Diet: While recovering, you are likely walking fewer miles than during marathon training. After the first recovery week, adjust your calories according to your activity levels. You may have to track your food intake and adjust it if you begin to gain weight due to less activity. As always, eat a balanced diet high in vegetables, fruits, and other whole, nutritious foods.

Crosstraining: Balance your walking with other fun and healthy activities such as biking, swimming, strength training, core and balance training.

We thank you so much for your dedication and commitment. Until we meet again…

Much Hope,
Sherene, Jason and Travis