HI-TEK Racing


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Motivation and Reward

Let’s hear it for all those great accomplishments! I’m talking about reaching the finish line of a recent race, running a PR, running a faster per mile pace than a previous race and even committing to the event in the first place. After pushing your body through your event, now is the time to take a few moments to not only rest physically, but also mentally. Sometimes the greatest rewards are those not in the actual event but in the hours or days following an event. For instance, a nice mental (and physical) break is to take a few days off or at least recover with easier efforts.

A way to reward oneself for the wonderful efforts of the day is to do a little pampering. Return yourself to the person outside of the athlete. A massage is great way to relieve sore and over worked muscles. Another great way to find relief is an extra long warm shower or bath. Wash off the efforts of the day while spending a few quiet moments to reflect on your event.

There are a number of products that are particularly focused for women. For instance, the Naturals line offered by Suave offers shampoo, conditioners, deodorant, and hair products. These inexpensive options come in a variety of scents. I like the Ocean Breeze scented shampoos and conditioners because they leave my hair smelling like a day at the beach. The cucumber melon deodorant leaves you feeling crisp and clean. Bath and Body Works and The Body Shop put forward products such as facial and body masks, body mists, scented lotions and bar soaps, and candles. And if you want to go the clothing route, Title Nice Sports and Activa sell items particularly for women.

If food is your reward, then look no further than the following de-lish items.

Eddy’s fruit popsicles are great treats for right after a race. Not only are they 100% fruit but they taste wonderful. The vitamin water that is out on the market is also very refreshing. Any flavor will provide a nice reward. For those that have the itch for a little caffeine after a race, coffees, teas, coolattas, and frappacino bars will fit the bill. I recommend the caffeine after your cool down and after hydrating properly. If not, you run the risk of dehydration, which is not a nice feeling. A few things that I like to treat myself to after a hard workout or race are iced coffee from Starbucks or Dunkin Donuts or some frozen yogurt. On the hydration factor, here’s a quick tip. Freeze an ice cube tray full of Gatorade. As Gatorade freezes it gets sweeter. A sweeter taste helps folks consume more of it because it tastes better.

If you are not competing for awhile, such as when training for a marathon, maintaining motivation is essential. A few ways to do that is via positive reinforcement in the form of rewards. If your training is going well reward yourself with a "treat". Sleep an extra hour one or two days the following week. Odds are you have been taxing your body so the additional rest will not only benefit your body but also your mind. Go out to your favorite restaurant and enjoy your favorite meal. Indulge in your favorite dessert.

Mental breaks can also maintain focus and motivation when training long term for an event. Alternating an easy day after the hard day (i.e. the long run day) breaks up the monotony of training. Keeping sharp mentally is just as important as it is physically. You owe it to yourself to enjoy a break every once in a while. Want to boast your ego for an upcoming event, look up your results and pictures, if available, from previous successful races on the internet. This reflects that it is in stone, in the books, and something you can always remember. Take a look at your form, your pace, and your overall time. How did you feel before, during and after the race? What were you thinking? How did you prepare for it? Go back to all those points to find all the elements that made that day a success (diet, water, socks, sneakers, clothing, stretching, warm up, thoughts and feelings, etc).

In preparing for a marathon in late Spring I did not race a lot. In fact I ran one race beforehand. I wanted to save my effort for the marathon. I had to train on the treadmill a number of times. During this time I went into autopilot where I would think that I was in the race. I saw myself running strong, smooth, relaxed, and somewhat comfortable. I kept mouthing to myself that "I feel good, I feel strong" over and over. In the end I prepared my mind and body for that marathon and was successful. I ran a 29 minute PR! Oh yeah, and my reward was a large coffee, bagel, and nice long nap. So, what motivates you? Take a look at your next event and evaluate how important it is. If you put many hours into preparing for it, the reward is oh so sweet. To keep the momentum and spirit up for the event, make the reward a motivating factor for running well.

So, you go girl. Go out and get yourself a new running hat or pair of socks, favorite food, massage, ice pop, or a day off. You have earned it!


Brought to you by Heart and Mind Consulting LLC, heartandmind@comcast.net

Owner, Heather Crosby, M.S., CSCS J

Love and Running

Anyone who knows me knows that I am a sap for "love songs". I listen to those long song marathons or evening programs eagerly awaiting the next tune. I can also find a way to relate each song to my life. I think of all the great times that I and my husband have gone through and the many more to come. It puts a smile on my face every time.

It is no secret that the love of your life should be your spouse, partner, or significant other (i.e. mate). So, you want to spend time with them. With the demands of family, work, and outside commitments, somehow the time truly spent with your mate gets overlooked. Well, it does not have to be that way. You can incorporate work and your mate by meeting him or her for lunch. If you are fortunate to work close to each other, this works out nice and breaks up your day. Plus, you get to see your mate mid-day rather than later in the day. Family commitments, especially children mold themselves. You do whatever you need to do to make sure they are taken care of above all others. They get taken to day-care or the babysitters on your way to the office. You’ll repeat that on the way home. Then you have outside commitments. When I speak of this, I speak of your daily exercise, or rather, running routine. It is a commitment. If you truly enjoy running and are devoted to it (you run 5 + days per week), you often find time to do it. This means something or someone does not have your attention. However, that is not such a bad thing. The time spent running provides you with a time to let go, shake off the day, become creative, relieve stress, think through decisions, prepare for the next day, or simply focus on you.

Trying to balance love and running is challenging. So, here are a few tips in which you can incorporate both and have fun doing it:

† Ask your mate to run with you once per week. If he or she does not run as fast as you, it will be a nice recovery run for you. You get the conversation and your mileage in simultaneously.

† If your mate participates in sporting events, take your run to that event site. Meeting him or her at the ballpark or soccer field will show your support of their event as well as get your mileage in for the day. It’s a win-win situation. Add more mileage with a return trip on foot or ride back with your mate.

† Meet your mate at the restaurant when ordering takeout. This is one that I often do. I’ll meet my spouse at or along the route to the restaurant. Again, I get the mileage in and the ride back.

† Ask your mate to come to one your races. After all, if you showed up at their game, he or she can at least come to an occasional race.

† Sign up for races which involve couples or cumulative timing. That way you can have a nice event together, running side by side. Valentine’s Day races are usually loaded with such opportunities.

† Meet your mate towards the end of his or her run. If they run as well, but you do not run together, meet up towards the end of their run. You can finish the run together either faster or easier, based on your mate’s pace.

† Run in the morning to get it out of the way. That way you can spend the rest of the day with your mate, without a running break.

† Run to the video store, rent a couple of DVDs, which are lighter than tapes to carry, and run home. Here you have created the environment of wanting to spend time with your mate by your willingness to run to get videos and get your run in for the day.

Heather Crosby - Heart and Mind


In this addition, can you run for two?  Recently a friend of mine who is a serious runner became pregnant.  She was training fairly strong for a marathon when she became pregnant.  After providing my congratulations to her, she asked if running during pregnancy would be beneficial or harmful - for the baby particularly.  I do not have practical experience to relate to her so I had to rely research.  I have read that women who exercised during pregnancy have fewer physical complaints, possibly an easier delivery, and recover more quickly after delivery.   In addition,  body image is better and women feel more positive about their pregnancy.   A women who takes a more pro-active role in her health, such as a runner mother-to-be can pass those benefits along to the child. 
     She had additional questions such as 'what about those running goals and races?  Should I race on or what until after the delivery?  Should I alter my training?'  First and foremost, your health and the baby's is essential.   So you are not just looking at yourself here as far as training.  We have all heard about the first trimester physical symptoms.  However, every person is different and they may or may not react to these symptoms during the first three months.   That brings me to the discussion part, what do the current mothers have to say.   I'd like to hear from those runners that have gone through childbirth and what they experienced.  How was the first trimester?  Did you exercise during that time and how did it help or not help your delivery?  Would you exercise during subsequent pregnancies?  I'll forward your words of wisdom to my friend, whom would appreciate them greatly. 

Email Heart and Mind Consulting to Add your thoughts to the discussion:



The information below was compiled by Lisa Sorrentino, Fit X-pert at X-chrom.com, November 1999. All expressions and recommendations are based on her opinions, values and test result findings.

All content is considered property of X-chrom.com. None shall be reprinted or reproduced without expressed permission to the user.

Table of Contents:

Find the right sports bra (part I)…. How to better the odds of finding the right style for you

Find the right sports bra (part II)Recommended design types and features for general body structures and chosen activities

GO FOR fIT!How to avoid problems that may occur with a poor-fitting sports bra

Fit TipsHow to get the most of out of your sports bra investment

Towanda Bras!A sports bra review for medium-larger breasted women

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