Tag Archives: running

Maccabiah Games – Israel 2013

And the official countdown can being. I leave for New York July 9; Israel July 10th; and then race on July 23rd in Tel Aviv! It is starting to feel a little realer to me! Not in the super super prep and excited mode quite yet but I am sure that will come when July arrives. Maccabiah USA has also starte to send information, details and uniforms! Here is what I have so far:

  • ARRIVALS (July 10, 2013): The 1100 plus USA athletes will arrive in Israel and start meeting one another. Besides Coach Rothman (who is coaching the Junior Track team) and Rob Fellman (Track Chair and athlete), I do not know anyone! I don’t even know anyone from the half marathon team – so this should be quite exciting!
  • ISRAEL CONNECT (July 11-16, 2013): We get to see Israel and all it offers – well not all – but a lot! Including: Jerusalem, the Dead Sea, Masada, Bedouin tent dinner, Yad Vashem, and much more!
  • TRAVEL TO TEL AVIV WITH HALF MARATHON TEAM AND OTHER OPEN SPORTS TEAMS (July 17, 2013): This is where the two weeks of competition period beings. (I won’t be running until July 23 so I will have lots of time to see Israel
  • half marathon coursevisit with family, meet the Jewish Federation of Palm Beach County’s partners in the region, and do some work for BlueIvy Communications!
  • HALF-MARATHON RACE (July 23, 2013): The race will take place in the evening at 8:00pm, when it could potentially cool to around 90 degrees and 90% humidity! Luckily I am from Florida so am sorta used to it! Picture of the course included below.
  • TEL-AVIV TO NEWARK TO FLORIDA (August 1, 2013)

I will share pictures in the coming weeks – and of course during the games you can follow me on my facebook page (www.facebook.com/melissaperlman). Not a friend? Just request me!

Still interested in supporting? I am still a ways away from my goal – so any little bit helps! Visit my donation page here: http://friendraising.towercare.com/Markslist/campaign/display/profile.do?campaignId=10591

More details provided to me on the Maccabiah Games: 

We represent the USA’s best Jewish athletes. Since the Games started 80 years ago, only 6,000 USA athletes have participated, many former, current or past Olympians.  Our track and field teams over the years are fewer than only 500 participants- (many are blind copied on this email.)  You are in the company of: Dwight Stones (announcer and US Olympian), Ken Flax (current NCAA record holder, US Olympian), Deena Kastor (current USA marathon record holder and USA Olympian), Irv Mondschein (USA Olympian). Jews are a small minority in the world (.25%) yet we make up of over 3% of Olympic medals. As per Adam Sandler, “not too shabby.”

Save Your Skin, As Featured in Runner’s World

The other day I was in my robe, relaxing and preparing for an enjoyable (yet probably painful) facial when the esthetician came in and asked me if I was ready. I responded yes. Her next question: “Wow, you’ve been in the sun a lot!” I immediately sank down into the table wondering what my poor young 31-year-old skin must look like for her to say that. I immediately responded: “Is it that bad?” Which she quickly answered with: “Your tan lines? They are pretty funny.” Phew…I thought inside my head. She was referring to my swimsuit and sports bra tan lines as signs I had been in the sun, and not the skin on my face!

While at that moment I was out of the clear, it’s important to pay attention to your skin – especially if you are an athlete spending a lot of time exercising, running, biking and/or swimming in the sun. Here is a good article from Runner’s World that talks about how to not only protect your skin but your feet from calluses; your inner thighs from chafing; your face from acne; and more! When you are talking about skin, there’s a lot to keep up on! Please read on!

saveyourskinjun500_3Runner’s World: Save Your Skin

Running is both your skin’s best friend (that rosy sheen) and its worst enemy (sun damage, sweat-induced acne). And need we even mention a runner’s camera-unready feet, with unsightly calluses and lurking fungi? Since you’re not going to hang up your running shoes as a skin-saving strategy, take these steps to keep your epidermis—from tender toes to the tips of your ears—safe, healthy, and well cared for. This includes:

  • Be Sun Smart;
  • Protect Your Feet;
  • Prevent Acne; and
  • Avoid Chafing!

Read details as to how and more here.

While we are on the subject of skin protection, I wanted to refer you to this past Palm Beach Post article about a young woman with melanoma.

Running & Weight Loss: A MUST Read!

runners connectThis is a must read article for all athletes, and especially girls and women. It is courtesy of RunnersConnect.net, a team of expert coaches and fellow runners dedicated to improving one’s training and racing through community motivation, social engagement, unparalleled knowledge, and proven training plans. (The founder/creator was a fellow Brown University cross country and track athlete!) Basically this is a BLOG / website that everyone should have in their back pocket…especially runners!!!!

Running and Weight Loss: An In-Depth Look at the

Relationship Between Exercise and Energy Balance

Last week, I introduced metabolism and described how body weight and resting metabolic rate (RMR) are connected. I also mentioned that there are three components to metabolism: resting metabolic rate, the thermic effect of food, and energy expended for physical activity.

In this article, we’ll shift from the metabolic process and focus on the physical activity portion of metabolism and discuss the ways in which exercise can affect energy balance.

Read the rest of the article here: http://runnersconnect.net/running-nutrition-articles/running-and-weight-loss-exercise-and-energy-balance/

Boston Marathon: A Runner’s View

While I was MIA from blogging on RunningTips101.com, I of course missed commenting and sharing my perspective on the Boston Marathon bombings. I found this beautiful piece written by a runner and published in the New Yorker. Please enjoy:



POSTED BY Huraki Murakami

In the past thirty years, I’ve run thirty-three full marathons. I’ve run marathons all over the world, but whenever someone asks me which is my favorite, I never hesitate to answer: the Boston Marathon, which I have run six times. What’s so wonderful about the Boston Marathon? It’s simple: it’s the oldest race of its kind; the course is beautiful; and—here’s the most important point—everything about the race is natural, free. The Boston Marathon is not a top-down but a bottom-up kind of event; it was steadily, thoughtfully crafted by the citizens of Boston themselves, over a considerable period of time. Every time I run the race, the feelings of the people who created it over the years are on display for all to appreciate, and I’m enveloped in a warm glow, a sense of being back in a place I missed. It’s magical. Other marathons are amazing, too—the New York City Marathon, the Honolulu Marathon, the Athens Marathon. Boston, however (my apologies to the organizers of those other races), is unique.Boston Marathon bombing

What’s great about marathons in general is the lack of competitiveness. For world-class runners, they can be an occasion of fierce rivalry, sure. But for a runner like me (and I imagine this is true for the vast majority of runners), an ordinary runner whose times are nothing special, a marathon is never a competition. You enter the race to enjoy the experience of running twenty-six miles, and you do enjoy it, as you go along. Then it starts to get a little painful, then it becomes seriously painful, and in the end it’s that pain that you start to enjoy. And part of the enjoyment is in sharing this tangled process with the runners around you. Try running twenty-six miles alone and you’ll have three, four, or five hours of sheer torture. I’ve done it before, and I hope never to repeat the experience. But running the same distance alongside other runners makes it feel less grueling. It’s tough physically, of course—how could it not be?—but there’s a feeling of solidarity and unity that carries you all the way to the finish line. If a marathon is a battle, it’s one you wage against yourself.

Running the Boston Marathon, when you turn the corner at Hereford Street onto Boylston, and see, at the end of that straight, broad road, the banner at Copley Square, the excitement and relief you experience are indescribable. You have made it on your own, but at the same time it was those around you who kept you going. The unpaid volunteers who took the day off to help out, the people lining the road to cheer you on, the runners in front of you, the runners behind. Without their encouragement and support, you might not have finished the race. As you take the final sprint down Boylston, all kinds of emotions rise up in your heart. You grimace with the strain, but you smile as well.

* * * 
 I lived for three years on the outskirts of Boston. I was a visiting scholar at Tufts for two years, and then, after a short break, I was at Harvard for a year. During that time, I jogged along the banks of the Charles River every morning. I understand how important the Boston Marathon is to the people of Boston, what a source of pride it is to the city and its citizens. Many of my friends regularly run the race and serve as volunteers. So, even from far away, I can imagine how devastated and discouraged the people of Boston feel about the tragedy of this year’s race. Many people were physically injured at the site of the explosions, but even more must have been wounded in other ways. Something that should have been pure has been sullied, and I, too—as a citizen of the world, who calls himself a runner—have been wounded.

This combination of sadness, disappointment, anger, and despair is not easy to dissipate. I understood this when I was researching my book “Underground,” about the 1995 gas attack on the Tokyo subway, and interviewing survivors of the attack and family members of those who died. You can overcome the hurt enough to live a “normal” life. But, internally, you’re still bleeding. Some of the pain goes away over time, but the passage of time also gives rise to new types of pain. You have to sort it all out, organize it, understand it, and accept it. You have to build a new life on top of the pain.

* * * 
 Surely the best-known section of the Boston Marathon is Heartbreak Hill, one in a series of slopes that lasts for four miles near the end of the race. It’s on Heartbreak Hill that runners ostensibly feel the most exhausted. In the hundred-and-seventeen-year history of the race, all sorts of legends have grown up around this hill. But, when you actually run it, you realize that it’s not as harsh and unforgiving as people have made it out to be. Most runners make it up Heartbreak Hill more easily than they expected to. “Hey,” they tell themselves, “that wasn’t so bad after all.” Mentally prepare yourself for the long slope that is waiting for you near the end, save up enough energy to tackle it, and somehow you’re able to get past it.

The real pain begins only after you’ve conquered Heartbreak Hill, run downhill, and arrived at the flat part of the course, in the city streets. You’re through the worst, and you can head straight for the finish line—and suddenly your body starts to scream. Your muscles cramp, and your legs feel like lead. At least that’s what I’ve experienced every time I’ve run the Boston Marathon.

Emotional scars may be similar. In a sense, the real pain begins only after some time has passed, after you’ve overcome the initial shock and things have begun to settle. Only once you’ve climbed the steep slope and emerged onto level ground do you begin to feel how much you’ve been hurting up till then. The bombing in Boston may very well have left this kind of long-term mental anguish behind.

Why? I can’t help asking. Why did a happy, peaceful occasion like the marathon have to be trampled on in such an awful, bloody way? Although the perpetrators have been identified, the answer to that question is still unclear. But their hatred and depravity have mangled our hearts and our minds. Even if we were to get an answer, it likely wouldn’t help.

To overcome this kind of trauma takes time, time during which we need to look ahead positively. Hiding the wounds, or searching for a dramatic cure, won’t lead to any real solution. Seeking revenge won’t bring relief, either. We need to remember the wounds, never turn our gaze away from the pain, and—honestly, conscientiously, quietly—accumulate our own histories. It may take time, but time is our ally.

For me, it’s through running, running every single day, that I grieve for those whose lives were lost and for those who were injured on Boylston Street. This is the only personal message I can send them. I know it’s not much, but I hope that my voice gets through. I hope, too, that the Boston Marathon will recover from its wounds, and that those twenty-six miles will again seem beautiful, natural, free.

Read on: http://www.newyorker.com/online/blogs/books/2013/05/murakami-running-boston-marathon-bombing.html

Keep Calm, I’m Back!

keep calm i am backHello friends, readers and fellow runners:

It’s been a while…actually a really long while…since I’ve posted and/or blogged on RunningTips101.com so I wanted to apologize!

But the good news is that we’ve got a lot of stuff coming  up that I’ve been planning on sharing/writing about…and now with a few extra moments of time (Track season just ended for Florida high schools), I can finally put it all on the blog!

Sneak peak of what’s on its way to RunningTips101.com:

  • Track and Field season summary from Spanish River High School; how the season turned out, what I learn about our athletes, running and competition in general, and how the runners did (for example we had one make it to states and finish well!!!);
  • SloBody(r): Brand new conditioning infused yoga studio opening in Delray Beach on June 1st with a week of FREE classes!!! Details, directions, pictures to come!
  • Juicing Cleanse: Yep, I am finally doing a full-out juicing cleanse. Have never done a REAL one before so this should be interesting. Three days of just juice. I purchased the cleanse from On Juice, owned by Boca Raton’s Deliver Lean, and I’m excited to share the details and results. Maybe some of you will try as well!?
  • Israel’s Maccabi Games: The games are under two months away! I leave July 10th for Israel and will be running at the end of the month – in the half marathon race. Details on how you can support me if you are interested?! How my training is going?! (Really well by the way!) More information an upcoming 5K race here in Boca Raton that I’ll be racing to get used to competition again! And what it will be like traveling and running (in Israel of all places)!

Lot’s to come obviously! I can’t wait to share!


Is that a workout or a spa experience?

Steph, Renata and Sydney sweating it out!

Today at practice, a few of the girls were suffering from pains and injuries ranging from hip discomfort to hamstring pulls and tendonitis. I was in the same boat feeling a little bit of the latter on my left foot. So I asked for permission to take a few of the kids with me to Infrasweat – the private infrared sauna studio in Delray Beach – that also happens to be one of my PR clients.

With the okay from Coach Rothman, me, Sydney, Steph and Renata headed north to Delray. Workout clothes and water in tow.  About an hour later – our workout was complete, we spent the time having fun and giggling, and yeah of course LOTS of sweating.

To remind everyone of the benefits of infrared saunas – especially for us athletes and health minded individuals – I have sourced some info below. Enjoy!

Infrared heat can greatly benefit the sore, damaged or tired muscles of a runner (or any athlete). The heat penetrates the muscles, increasing blood circulation and assisting muscle repair. Infrared heat will also help in the reduction of lactic acids, allowing tight and worn-out muscles to relax. The penetrating heat of the infrared sauna can also help ease the pain of a muscle sprain (after administration of cold and compression).

Just as infrared saunas help chronic pain sufferers (such as those withLyme disease and fibromyalgia), they can also help ease joint pain in athletes. The relaxation of the muscles controlling the joints and the increased circulation to the joints enhances healing and repair.

(Infrared sauna can be great for pre-workout warm-up as well. Heated muscle tissue exhibits increased flexibility, resulting in lower incidence of muscle-related injury.*)

Top 3 ‘Runner Friendly Communities’ in America

Great press release on ‘Runner Friendly Communities’ that just came out from The Road Runners Club of America. Unfortunately, South Florida is not on the list. While we may not have the trails (that the top three seem to brag about), we do have beaches and warm weather year round! Not too shabby!

Read on below.

Arlington, VA – The Road Runners Club of America (RRCA) is pleased to announce the 4th Quarter round of 2012 selections for the Runner Friendly Community® designation: Peachtree City, GA, Eugene, OR, and Columbus, GA.

These communities have shown that they meet the program’s criteria, which includes community infrastructure, community support, and local government support for running. Each community has an infrastructure that can foster physical activity in a safe environment; a proven track record that organizations and businesses work together to promote running as a healthy exercise and sport; and there are positive relationships between the running community and local government.

“The citizens of Eugene take great pride in our deep-rooted running heritage and our national reputation as Track Town, USA,” explained Kitty Piercy, Mayor of Eugene. “Our running community is vast and diverse, spanning all ages and ability levels.”

While runners do not require a lot of expensive equipment, there are several ways that local communities can invest to ensure that running is safe, affordable, accessible, and enjoyable for anyone that wants to run.

“Peachtree City’s 24-square miles include over 25% naturally wooded green space, and we own and maintain a 90-mile network of paved, multi-use paths,” explained Don Haddix, Mayor of Peachtree City. “The paths are tremendously popular and provide the perfect environment for individuals and organized events.”

“In November 2010, the Soldier Marathon and Half Marathon was established with assistance from the Columbus Road Runners.  To make the Soldier Marathon a reality it took the cooperation of the Army, Military Police, the Columbus Police Department, the Mayor’s Office, the Columbus City Council, Columbus Parks & Recreations, local sponsors, and more,” explained Teresa Pike Tomlinson, Mayor of Columbus.

“Our soldiers, leaders and Department of Army Civilians, as well as their families, enjoy and are proud to participate in events which promote healthy and physically fit lifestyles for all,” explained Robert Brown, Major General, US Army, Commanding General, Fort Benning, GA. “I am in full support of the city of Columbus, GA to be nationally designated as a Runner Friendly Community.”

The goals of the Runner Friendly Community program are to shine a national spotlight on communities that standout as runner-friendly and provide incentives and ideas for communities to work towards becoming runner friendly communities. Runner friendly communities can increase the quality of life, improve physical activity for residents as outlined in the National Physical Activity Plan, and provide for increased economic impact for the community.

Congratulation to the new RRCA: RUNNER FRIENDLY COMMUNITIES:

Eugene, OR
Eugene, known by many as Track Town, USA, offers miles of Cross Country running trails on diverse terrain. European-inspired bark running trails are prevalent throughout the city, spanning flat land and hillsides alike. Paved paths wind along the beautiful banks of the Willamette River, and year-round they are home to runners and cyclists. Eugene has a dedicated group of city employees and Oregon Track Club volunteers that maintain the trails year round. Eclectic Edge Racing manages a well-attended fundraising race each year that benefits trail system maintenance. Eclectic Edge Racing works closely with the Oregon Track Club as well as other schools and nonprofit organizations to host races nearly every weekend in the Eugene area. These partnerships help maintain and foster a large pool of volunteers, officials, event managers, and elite, youth and masters athletes. Throughout the summer the Oregon Track Club hosts an informal weekly running series, as well as youth and adult all-comers meets. These inexpensive events provide runners of all ages and skill level the ability to compete in a fun, relaxed race or meet. The City of Eugene and its recreation staff work closely with local events to provide low cost, accessible opportunities for individuals and families to participate in running related events. In the last four years the City has developed a “Starting Block” program where children off all ages are invited to try out running, hurdling, jumping and other fun activities for free at local track & field meets. These activities are very popular and help to foster a younger generation of lifelong runners and athletes. Eugene’s local newspaper (The Register Guard) and news stations are strong supporters of the local running community. They regularly cover road races and track & field events that take place, as well as special features on training for these races and maintaining healthy lifestyles.  Eugene business are very supportive of the running community including Eugene City Brewery which offers discounts to Oregon Track Club members and supports the local running community by producing their “Track Town Ales,” track & field themed microbrews.

Peachtree City, GA
Peachtree City is an award-winning master planned community located just south of Atlanta, Georgia.  Founded in 1959, the city is home to a diverse population and provides the best in residential areas, commercial areas and community services to its citizens. Peachtree City is known for its active lifestyle.  A quick visit to the city web shows not only multi-use paths, but also a sample of the facilities, which support runners and our activities. Peachtree City’s hallmark is its 90-mile network of multi-use paths for pedestrians, cyclists, and golf carts. Peachtree City residents can go from neighborhood to shopping centers, schools, and parks through the wooded scenery that makes Peachtree City special. Peachtree City is home to a very active running club (Peachtree City Running Club – PTCRC), the second largest in Metro Atlanta. The club hosts the annual Peachtree City Classic Women’s 5K, Men’s 5K, and the 15K Open, which has also been the RRCA Southern Region Championship and the USATF Georgia Association Championship. All races are on certified courses, voted the Best Course by Georgia Athlete Magazine.  Summer track meets are held every Tuesday in June and July 6 (Championship Meets on July 13 & 14) at Riley Field near Peachtree City Elementary School. All events are free for runners and spectators.  The All-American 5K on Memorial Day highlights local heroes and provides support to their families. The Rotary Grand-Prix, which includes races at sixteen local schools, has raised $100K in the fight against childhood obesity

Columbus, GA
Columbus is the third largest city in the State of Georgia, and the city was ranked number 4 on the 100 Best U.S. Cities to live by Best Life Magazine. Physical fitness is very important to the community and the Mayor’s Office and Columbus City government proclaimed Columbus a “Live Healthy City.” There are numerous parks that include fitness and running trails over a mile long. The Fall Line Trace is a Rails-to-Trails Project that is 10.5 miles long from point-to-point. Flat Rock Park has multiple trails for running and mountain biking and is adjacent to the 9.3-mile mark on Fall Line Trace. There are 22-miles of asphalt roads from Columbus to Fort Benning along the Chattahoochee River.  Bathrooms, water fountains, and safe street crossings, are available along the route. There are light poles very 30-yards along the entire route, which allows for night training to get runners out of the humid summer heat.  Live Healthy Columbus is a non-profit organization based at Columbus Regional Hospital.  Strong4Life, a division of Live Healthy Columbus, donated $3,000 to the Columbus Roadrunners to launch the Kids Run Columbus program. The program is designed to help the kids participating in the Kids Soldier Marathon and Half Marathon reach their mileage goal by the Soldier Marathon held in November.  The Kids Run Columbus program works with the Park and Recreation Department’s After School Program at Midland Academy Elementary & Middle School.  This program is modeled after the RRCA: Kids Run the Nation’s program. AFLAC promotes the Columbus Roadrunners Couch to 5K program on the company’s intranet.  AFLAC is the major sponsor of the Columbus Roadrunners.  Fountain City Coffee, Big Dog Running Company, and Below the Knee are runner friendly businesses that allow bathroom access, beverages, phone access and safe shelter during bad weather.  Fort Benning, the largest US Army Base in the US, hosts numerous events on the Army base that are open to the public.

Source – RRCA.

Baby It’s Cold Outside

If you live in South Florida (where this blog is based) you have noticed the chill in the air! Well – I mean the drop to 55 degrees! And while that is nothing for those that live up north and even for me who spent four years of college in New England, it’s still something to pay attention to and respect. Keep these tips in mind especially if you travel up north where it is really cold or if the thermometer drops any more here in S. Florida. Here are a few tips to keep in mind when running/training in cold weather:

  1. Warm up. You need the warm up more when it is cold outside to avoid straining or pulling a muscle. Remember, when it is cold, muscles restrict and need to be warmed, stretched, and so on before expecting them to perform.
  2. Hydrate. A lot of us forget to drink water when it is cold outside. But it just as important compared to when it is hot and sunny. If you notice that you start getting the chills and goosebumps while out on a run – immediately find water and drink it! That means you are dehydrated.
  3. Dress for it. Some of us think we are too tough to admit it is cold and refuse to put on an extra shirt or sweater. If it is cold, where the extra shirt. You can always take it off mid-run.
  4. If it is really cold, change quickly after your run. Your core body temperature drops as soon as you stop running. To avoid a lingering case of the chills, change your clothes–head to toe–as soon as you can. Women need to get out of damp sports bras quickly. Put a dry hat on wet hair.
  5. Drink something warm (e.g. coffee, tea, soup, etc.) after a cold run to help warm up your core body temperature even more (and faster)!

And enjoy it! It’s so hot in South Florida that we rarely get the opportunity to enjoy running mid-day when the sun is blaring! A cold day is the perfect opportunity to soak in that sun while going for a long run. You’ll never appreciate it so much!

Happy New Year! What’s Your Resolution?

It’s the new year and with a new beginning comes new opportunities, new goals, new starts and resolutions. They say that over 60% of resolutions involve exercising more – which essentially almost always involves RUNNING!

My new year’s resolutions include:

1. Being more consistent with my running. I am great during the week when I’m with the high school team, but I need to be better about committing to my long Sunday runs. They are early but make me feel so good when they are done (plus they add about 10 or so miles to my weekly mileage).

2. Follow my Advocare program better. That means less coffee, no dairy and more veggies, healthy fats and good proteins. New year, start, go!

3. Use my massages! I pay $59 a month to Massage Envy for an enjoyable massage  and I haven’t been using them! It’s such a shame. And for now on I’m booking them and using them – at least one a month – if not more!

And that’s it…With these three resolutions complete – life will be fun, relaxing, enjoyable, happy, healthy and SUCCESSFUL! What are your New Year’s Resolutions?