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Online vs. Hard Copy

There is no shortage of good running logs to choose from, both hard copy and online. Running logs vary in features, functionality and ease of use. Some contain advanced features like graphing and pie charting to facilitate data analysis. I prefer keeping a hard copy log in which I record my workouts in writing. I find that my running log feels more like a journal or diary when I write entries, compared to typing them. I like to hold my running log in my hand. This is just my personal preference. In my unscientific survey, the runners that I queried were evenly split between online and hard copy logs. The most important criterion is to choose (or create) a log that you will use regularly and stick with over the long haul.

Data to Record In Your Log

Weekly

* Planned workouts for the week - record at the start of each week

* Completed workouts for the week - record at the end of each week

For Each Run

Most of the data to record falls into one of three categories:

1. Statistical

2. Experiential (how you felt)

3. Environmental factors

Statistical

* Time of day

* Time - duration of run

* Distance

* Speed/rest periods - optional for casual running; important for faster than casual training, e.g. tempo runs, hill training, track intervals, race pace runs.

* Heart Rate - insures that you are training at the intensity level that is appropriate for your workout

Experiential

* Subjective Rating (1-10) - despite the tendency to focus on measurable data in your log, this subjective rating is one of the most important variables to record. Entering an 8 or a 9 in your log after experiencing the oft elusive "runners' high" or a great workout is a tremendous confidence booster. At the other end of the spectrum (as I mentioned last week), three consecutive runs with a rating of 4 (out of 10) or less is a signal to listen to your body and take a 3-4 day break from running to give it a chance to fight an infection or recover from over training and fatigue.

* Aches and pains

Environmental

* Route

* Weather

* Shoes - keeping track of mileage run in each pair will help you assess when your shoes need replacing

* Notes - Good place to record with who you ran, what you ate before running, your mood, motivation or any other factor that affected your run.

Bennett Cohen "The Savvy Runner" is a veteran runner and women's running coach, specializing in the non-elite athlete. Bennett is the publisher of the innovative Women's Running Update, a FREE weekly online newsletter for smart women runners who want to maximize the benefits they derive from running. To learn how to achieve your objectives for your running, training and healthy lifestyle, visit http://www.womensrunningupdate.com

Brain Damaging Pesticides in Food

Brain Damaging Pesticides in Food

By Sandy Powers

The Environmental Health Perspectives has just released the latest study on children's exposure to pesticides in conventionally grown produce and juices. Preschool children in Seattle, Washington were monitored to assess their exposure to pesticides in their diet. The urine in the children was tested on a regular basis. Children who ate conventionally grown fruits, vegetables, and juices--like the produce in grocery stores--had six times the pesticide residue in their urine than children who ate organically grown food. Malignancies in children linked to pesticides include leukemia, non-Hodgkin's lymphoma, and cancers of the brain. The risk of cancer for children is greater than the risk for adults, suggesting that children may be particularly sensitive to the carcinogenic effects of pesticides. Doctors Philip J. Landrigan and Herbert L. Needleman, authors of Raising Children Toxic Free, estimate that 80 to 90 percent of childhood cancer is caused by exposure to carcinogens in the environment. So called "safe levels" of pesticides are usually established for adults, not children. A child's body is smaller, as is the liver, so the body is not as well equipped to handle the toxins in food.

Parents must do more to protect the health of their children. A good place to start is with organic food. The U.S. Department of Agriculture has mandated that no organic food can contain added hormones, antibiotics, synthetic pesticides, irradiated components, genetically modified organisms, or reprocessed sewage. No such mandate exists for conventionally grown foods. Conventionally grown foods with the highest pesticide absorption, according to the USDA, are green peppers, green beans, celery, strawberries, grapes, and peaches. Switch to organic for these foods. And don't forget the switch to organic milk. Non-organic milk contains residues of added hormones and antibiotics.

It is never too early to begin cancer prevention for your children. Begin with organic foods. The absence of toxic pesticides and fertilizers in organic food, along with the additional antioxidants and immune boosters present in organic food, will enable your child’s immune system to help fight childhood illnesses.

About the Author

A breast cancer survivor with liver problems, Sandy Powers turned to organic foods to heal her liver and fight cancer recurrence. Her research, amazing results, and recipes packed with antioxidants and immune boosters are in her book, "Organic for Health." Visit Sandy and view her book video at www.organicforhealthsite.com

Is it okay to let an 18 month to eat meals not sitting in their high chair or booster seat?

My daughter is 18 months old, and until this past week, has always been a great eater. When she was old enough to sit in a high chair, we always would give her toys to play with in her high chair and sit her at the table with us while we ate dinner. As soon as she was old enough to eat, we have always eaten every single meal together as a family. It's become a problem this past week, she would rather run around and play than sit in her chair. I realize this is totally normal. My question is, should I let her out of her chair and offer her food as she is wandering around?? I know she will eat more this way, but it seems like I am going backwards with what we have taught her. HELP!

No, you need to have her eat at the table, this will be a horrible habit to start. But I would get a booster seat for her, she will be at table height then, and my children and niece have always liked this better.

Depressed men and women eat more chocolate says US study
People who are depressed eat more chocolate than people who are not, US researchers said, in a study that puts numbers behind the link between mood and chocolate

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