Day 31: "Where You at February?"

January's Final Score: 29 of 31 Days.
No breaks.
Nothing tore.
Nothing strained.

Avg Daily Miles: 6.34.
Longest Run: 19.
Shortest Run: 2.3 Miles.

Favorite Run: Auburn Dam Overlook to Rattlesnake: Out and Back. *Got to love Cardiac Hill Down to Start and Up to Finish)

Worst Run: Forgotten Run (Pulled In EDH Biz Park and Busted Out 2.3 in Chuch Taylor Converse!

Where you at February?

Day 30: Taboo Topic...

Amazing how in the first 30 days of 365, I have wandered with you. The trek through my minds many turns. Organically, we have about three themes unraveling with random interludes. Stay tuned.

Theme 1: Gear Box.
Yesterday, I rolled out the answer to the question, "what are the wraps on your legs?" Answer: Compression. I'll continue to talk about the items I have found helpful. Shoes, GPS, etc. When we are done with the current items, I will probably have a new gadget or opinion.



Theme 2: Mind Tools.
A few days ago, I explained Praxis and before that, we launched with 'Micro Goal Setting." An entire year could just write on this.

Theme 3: Runner's You Should Know.From David Goggins, Ray Zahab, Ray Sanchez, and most recent, Charlie Engle. This coming Monday, we introduce the first four woman of the series...


David Goggins Runs Through Badwater Heat

Theme 4: Why I Run?.Clearing the moments of darkness and the gleaning the summits of significance, it can sometimes be darkness that drives me.

Theme 5: Taboo Topics.
Usually on a longer run, the coversation happen easier. Runners will open up and ask a question they wanted info on but may be to afraid google it. From bloody nipples, chafing, cramping, bloating, puking, slush gut, smell, and on and on. We will give you the answers you want.



The Monthly Wrap...
As we wrap up the first month tomorrow, 28/30 were running days. Eleven were both AM/PM runs. For example, 4 miles in the AM, 4 in the PM. I am using E-Stim most days and icing a ton. How long the running will last, only tomorrow knows.

Until then,

JHARP
www.jasonharper.cc
www.facebook.com/bechange
www.twitter.com/bechange
www.ironexpressenduracerun.com

Day 29: Gear Box: "Compression"

Many have asked while running why I wear compression sock sleeves over calves and shins. The answer is simple: Compression improves performance and improves blood flow while limiting lactic acid build up. (lactic build up is the destroyer of distance running.)

Imagine this: Your leg is a two lane highway with little to medium traffic at rest. Now you're racing or training hard which equals rush hour. The result: traffic jams, delays in arrival and return. Major lactate acid build up resembles new construction sites....it will only get worse from here.

I choose SKINS COMPRESSION. There are many brands. It doesnt matter. A deeper look reveals that compression improves performance.

"There are also performance enhancing capabilities to compression wear. It will not make you jump higher but instead will delay muscle fatigue which would allow you to jump at a maximum height for a longer period of time."



Think Skins.

Day 28 : "Mind Tool: Praxis"

This AM was tougher than ushual. When my alarm awakened me at 4AM, I did a RARE thing. I snoozed it. At 4:10, we battled again. Thats when Praxis showed up.

Praxis, a simple to understand and hard to apply mind tool, moves us towards a proactive best version of you.

PRAXIS DEFINDED: "You are more inclined to have a FEEELING birthed out of an ACTION than to WAIT on a FEELING in order to produce an ACTION."

Two Options This AM:

1. Lay in bed and wait till I feel like getting up to run.

or

2. Get our of bed (action) and do what I need to do regardless of not feeling like it.

*At the end of my run, I would be showered in the feelings of endorphine, dopemine, etc- the very feelings that make you want to get out and live a forward driven existence.


DO and you will HAVE vs HAVE until you will DO.

Do it and you will HAVE the best version moment.
Waiting till you HAVE it in order to DO it and you will be waiting for a long time.

Get going now.
Dig deep and move.

Life is bolstered when you are vibrant and alive. Though you may feel dark and dead at any level, PRAXIS says keep moving as if healthy, happy, and whole is right around the next bend in the trail.




If just may be.

JAS

Day 27: "Why I Run | Reason 2"

WHY I RUN | CONTINUED | PART 2

"...While jaunting down the trail, heartrate controlled, I was asked "Why do I run?" I could have stopped to explain. I should of stopped to explain. Instead, I started rambling. I must have bored the listener. But I talked through a seried of long diatribes in my head before I murmured a few short burst of explanations.

For you, I can recall and recount my two most basic answers.

1) I RUN FOR MY HEAD'S HEALTH
See Day 26 for this answer: www.jasonharper.cc CLICK BLOG

2) I RUN FOR MY HEART'S HEALTH
Notice the above statement again, "...heartrate controlled." The key to a successful run comes down to having control of your heartrate. The heart pumps blood to the extremities. The faster it pumps, the more energy it consumes. To get energy, it relies on two sources. First, body fat. Second, muscle. The two are called Aerobic vs Anarobic, respectively.

When the body has ENOUGH OXYGEN, it is operating in Aerobic Status (With Oxygen). When there is not enough oxygen in the body, the body operates in Anarobic Status (Without Oxygen). When there is not enough oxygen, the body uses muscle for fuel.

So how do we figure out which zone we are operating in. The heart operates in five Zones, the lowest, Zone 1, is everyday activity and Zone 5, Maximum Heartrate.



For most of us, burning fat is optimal. Therefore, the best endurance work out is when we run most days in with our heart in Zones 2-3 (Endurance Training), and add a day where we seek to yo-yo our heart from Zone 2 up to high Zone 4, up and down (Interval Training).

What is Endurance Training? ZONE 2-3
This zone is from 60 to 80% of your maximum heart rate. You will be breathing heavier but will still be able to speak in short sentences. You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. The calories burned depend on the distance you cover and your weight more than any other factors. In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate.

What is Interval Training? ZONE 4-5.

Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout. I tend to call these days "FIFTIES." My term, it is when we seek to push runners to have a swing of 50 beats per minute (BPM). Example, 130 BPM for 4 minutes, then crank it up to 180 BPM. Hold 180 for 90 seconds, then slowdown the pace, so the heart settles back to 130 BPM for 4 minutes again and keep repeating.

Four variables you can manipulate when designing your interval training program include:

•Intensity (speed) of work interval
•Duration (distance or time) of work interval
•Duration of rest or recovery interval
•Number of repetitions of each interval

Running is not for lazy minded people. All of the above is valuable for the heart. I run for my heart's health.

Regardless of what zone, getting your heart moving and pumping is the best thing ever. It adds life. Ironic, the more you use it, the longer it lives.

Day 26 : "To Try To Find A Way"

WARNING: PLEASE DO NOT READ IF YOU ARE LOOKING FOR A HAPPY GOLDEN NUGGET TO JUMP START YOUR DAY. I PULLED THIS FROM MY JOURNAL ENTRIES. BUT WHEN YOU WRITE/SEEK TO RUN 365, YOUR BOUND TO HAVE TO DO BUSINESS WITH REALITY. CONTINUE AT YOUR OWN WILL, THEN REFLECT.


Back in April of 2010, I was on a run. I was running with a new group of people that had recently synced up with the Be Change Movement. As the group scattered and spread out along the trail, a couple of us began to talk. I was slow, still recovering only days after the American River 50.

While jaunting down the trail, heartrate controlled, I was asked "Why do I run?" I could have stopped to explain. I should of stopped to explain. Instead, I started rambling. I must have bored the listener. But I talked through a seried of long diatribes in my head before I murmured a few short burst of explanations.

For you, I can recall and recount my two most basic answers.

1) I RUN FOR MY HEAD'S HEALTH
Deep withing my mind is a series of holes. Like potholes in a paved highway, my mind is filled with divots of derailed moments of pain and problem. We all have them. When not running, I move to slow through my mind. Running allows me to move past the potholes faster because running allows me the solitude to escape for a brief moment. When I am jaunting down a trail leaping over near dormant winter streams, or skipping over exposed tree roots, I liken it to skipping over the pain of my past.



I know, insert the counselor's voice here, "Oh Jason, just move past that. We all have pain." I am not sure I asked for a response.

I am trying.

Running helps me find a way. Running brings a peace to the moment. Running cripples the negative and destructive energy that is produced by the dialog or a momentary and internal rage. Ninety-nine percent of the time, I live optimistically, hope-filled, and with a mind of strength and honor. But that 1% sliver of emotional baggage must be unpacked as to not destroy the other 99%. I didn't ask for the content of the baggage. In fact, I hate it. But if I am real, I cannot just place a veneer over it. I will open it. I will pull every article out and inspect the soiled linens down the last stitch of every seam that holds it together.

When I am in a rare moment like this, the arm-chair quarterbacks will send me a ton of messages via every possible angle of communication. Yet few have the audacity to do so on the counseling couch of a five hour run. Its easy to counsel at Starbucks. But the dirt trail is my physcian and exhaustion from total exertion is the prescription.

Perhaps, when you are at 160 BPM for the third hour, I will open up to you if you want to offer your 2 cents. I am not looking for anyone to interupt my solitude through a facebook comment of "what I need to do" or "what scripture I need to read." Oddly, I am most happy running in the early morning darkness trying to tangle myself in the triumph of tomorrow.

Perhaps this is my quest for an off switch. Somehow turn off the memory of what I want to forget. And off switch of what lies within.

When I am not running, this is what I hear, see, feel.



That's why I run...as Johnny finished his song's lyric... "To try to find a way."

Until then, why do you run? Don't comment. Just reflect.

JAS

Tomorrow, the second reason I run.

Day 25: "Calculate"

Who ever owns the information, owns the power of direction. I own the direction of my runs based on the information I need to get stronger and faster. Sometimes, it is great to forget everything and just run. But more than that, your ability to think, learn, assess, and calculate can change everything.

Here is a great tool that will help you assess and then adjust for the better.

CONSIDER THESE CALCULATORS

Pace Calculator
Use this runner's pace calculator to determine your 5k pace – or your pace mile for a given distance. Simply enter any two variables – pace, time or distance – into our pace per mile calculator below.

Target Heart Rate
Ever ask yourself, "how do I find my target heart rate?" Finding your target heart rate is easy with our target heart rate calculator. Target heart rate calculation can be determined for any age and activity level, enabling you to use a heart rate monitor and get the most benefit from your workouts.

To BURN FAT: KEEP YOUR HEART RATE IN ZONE 2 (60% of Max HR) and Zone 3 (80% of Max HR).

Body Fat Calculator
Use the body fat calculators to determine the percentage of body fat you’re carrying around. For determining your body fat percentage, input the variables below and you’ll get a body fat index based on average values.

Caloric Intake Need
Use the calorie intake calculator to determine your daily calorie need based on your height, weight, age and activity level. In addition to determining the calories needed to maintain weight, use this as a calorie burner calculator and figure out how many calories you need to burn in order to drop pounds. Then use the nutritional needs calculator and figure out how to break those calories into carbs, proteins and fat.

Nutritional Needs Calculator
After you've used Active's calorie intake calculator to determine your daily caloric needs, use this nutritional needs calculator to find out how to break out those calories into carbohydrates, proteins and fats.

Let these tools do the math. Now calculate. Then run.

JHARP

Running 365: Day 24 : "Running Cold"

Granted this post wont mean jack to those headed to Arrowhead 135. Held in the "ice box" of the nation, runners this weekend can expect temps to dip 30 below. It was last year, that I headed there to support Ray in his 2nd of 3 in capturing the BAD CUP.

Here is a great article from Active.com on Four Tips For Cold Weather Running.

By Ben Davis
For Active.com

It's a great time to be a runner, but it can be a frustrating time if you've just started running and have never had to brave the elements.

The number one question heading into the chilly months is, "As a new runner, what can I expect with cold-weather running?"

First, let me share my worst cold-running experience.


My official getup consists of the following:
Underwear, full length thermal underwear, and wind pants
T-shirt, long sleeve T-shirt and a sweater
Face mask and beanie
Scarf

By mile one, I was so hot that I began shedding clothes with no concern about whether I’d get them back.

In all likelihood, this won’t be your experience, but it does bring me to what you should remember for cold-weather running:

1. You won’t need as much as you think you will. My rule now is shorts with short sleeve tech shirt down to 45 degrees and shorts plus long sleeve tech from 45 to 32. Anything below freezing calls for long thermals, shorts, and jacket with gloves (awesome running beanie, optional). As I mentioned earlier, I found out rather quickly that running will heat the body up relatively quickly and more often than not, you’ll regret that big puffy coat. Lower body stuff like leggings and tights aren’t as suffocating, so feel free to experiment, but err on the side of minimalist up top.

2. That awful lung burn thing after your first few cold runs? Don’t worry; it goes away. I can't tell you how many times I tried to "become a runner" in the winter months and got discouraged because of that awful burning sensation when I breathed; there is nothing worse than only being able to inhale half a breath out of fear of popping a lung. But don’t worry; you’ll get through it. It just takes a couple of runs to get your respiratory system adept to dealing with frosty air.

3. Nine of 10 scientists agree: runners look 50 percent cooler when wearing black gloves.OK, maybe not. But there’s no doubt about it; running in the winter is so great because it brings out so many fashion choices. First off, the aforementioned gloves. There's just something about them. You feel faster when wearing them; you feel professional. Next there is the headgear. Women have the trendy headbands and earmuffs and guys have the wintertime beanies. But, again, be your own fashionista. Try new things and mix it up a little bit. Whatever you do, though, don't be the guy running with his shirt off when it's below freezing. People aren't staring because they think you're really awesome... Trust me.

4. Hydration is still important.Yes, you obviously need more water in the summer months when you are sweating up a storm, but don’t think that just because it is cold you don’t need to hydrate. Ice cold water might be the last thing you want when the temps are low, but just be sure not to skip the water completely. Be smart and be healthy. Bonus: If you get snow where you are, you have all the water you need; just stop and eat some of the white stuff and go on your way.

Other than that, just get out there and do it. You’re going to be faster, and you’re going to learn to love it. It might be tough at first, but I guarantee people will envy your willpower when they see you braving the brutal conditions as they pass in their van with the heater at full blast. Anyone can run in the spring, summer, and fall; it takes a true champ to face mother nature in the dead of winter.

Ben Davis is the first Active.com ambassador. He recently lost 120 pounds and plans to lose the last 20 in the coming months. He runs, writes and blogs daily. You can read more about his journey at http://bendoeslife.com.




CUE to the 1:00 Min Mark to watch a 10 second clip of "What Its Like?"

Running 365: Day 23 : "Charlie RIP"

I have loved running. My goal is to run everyday this year- or as many as feasible, and in the mean time write about it. In the running community, I am learning very little is shocking. From distances people run to how approachable kind and gracious people are.

In 2009, I was at Badwater crewing for Ray Sanchez and while at Stovepipe Wells, I met Charlie Engle for the first time. It was brief. He was running. I was standing...in a boot cast. As he left the aid station area, I hollared some encourangments. He finished 4th.

Since then, I have watched the Running the Sahara (see Day 19 or 20 where I write on Ray Zahab) and been moved by Charlie's resilience. After running across Africa, he ran across America amidst an election year...



When I started researching ultra runners for a future project, Charlie made himself available as I sought the connection between great runners and whether their past has addiction attached to it. As with Charlie mine does. Today, I have been sober for 18 years (Jan 23, 1993).

But today, Charlie is facing a few more weeks of freedom. This past summer, a jury found him guilty of making a false statement on a mortgage loan application. They prosectution accused him of being part of a grand scheme. Read More Here.

Now facing 20+ months in federal prison, Charlie Engle will be racing toward a release date. A prolific and creative mind, running will keep him fresh. He has created and will maintain a blog called RIP: Running In Place. Charlie could be the first guy to run for 24 hours straight inside a federal prison cell.

His tenacity and strength is second to none. It seems he will need it now more than ever.

Charlie: Get out soon and safely. Then lets run while seeking to be the change in the world we want to see.

Much hope.

Running 365: Day 22 : BAD

Ray Sanchez is a beast. I was orginially supposed to post Runners You Should Know: Charlie Engle today, but in light of Ray's 39 hour Brazil 135 finish, I paused to honor him.

Ray is the first Ultrarunners to run for our reason, Be Change. A long time Sacramento resident who grew up in the inner city, he knows first hand the effects of a life gripped by poverty.

Last year, Ray, along with Iso Yucra were the first men to ever to finish the BAD World Cup. A series of three of the hardest races on the planet in the same calendar year, Ray seeks to repeat the feat with better times.

He, Michelle Purcell, and Ashley Loucks are in Brazil wrapping up the 135. Ray will hop a plan and head directly to International Falls, MN, the coldest city in America. The Ice Box of the nation is the backdrop of Arrowhead 135...yes, on back to back weekends.

As in Brazil 135 and Arrowhead 135 isnt bad enough...in July we will be back in the desert.

Three races. Three nearly impossible feats.



Amidst all of this, today is the Princess' birthday. Happy Birthday Michelle.

Much hope.

Running 365: Day 21 : "Hero"

A quick note and a MUST watch...if you are not a runner or fan of running, (at least a Dave Matthews Fan), watch this brief video anyway.

In it, are the the next two runners you must need to know.

Today, Ray Zahab. Tomorrow, Charlie Engle.

Ray and Charlie were 2 of 3 runners that ran across the Sahara desert in 111 days. An amazing feat, by far the most challenging I have ever heard of or scene. 7000KM.

Ray has an education initiative that is attached to his running mission. If I have ever dreamed of the perfect job, Ray has it. He runs. As an ambassador for education, inspiration, he too, takes in one step at a time. When running 7000km across the widest part of Africa, you do just that...take it one step at a time.

Running 365: Day 20: "Regroup"

Yesterday, I missed the day running. See DAY 19 Post. Regardless, regrouping is a neccesity.

This day, my legs feel better. Quite surprised that my legs felt so much better after one day off. Amazing adaptive recovery. That is part of the regroup as is starting the clock over at Day 0. Now the game becomes a question of, "can I get past 18 days to break a personal best..."

So, more on that in days to come.

RUNNERS YOU NEED TO KNOW

Most runners know this name...DEAN KARNAZES. HE is one of my heroes for making running popular to so many. Here is a brief video to introduce you.



Much hope. Find that hope on the run!

JAS

Running 365: Day 19: "Adversity"

Short post as I nurse the wounds of a broken stride. Today, DAY 19, is the first day I have missed and it was a good choice. Since Jan 1, I set out to see where and how much toll it would take on someone to run everyday in a calendar year. Not super creative, hundreds have done it for multiple years. But for me, it was interesting.

I have no illusions of granduer. Instead, I think I am a tad goofy. I wanted to do it to see hwat it felt like. Would my body endure, injure, or feel great?

Some of each.

Today, my day started at 5AM and by the time I got home it past 9PM. I still had enough in the take, but since Last Friday I had ran close to 50 miles and fatigue was felt. A nagging shin pain in the spot of my tibia break had my full attention. Doubtful they were connected, but a life lesson is to know that often we connect past pain to current sensitive spots.

So, at 9PM, emotionally drained, I chose to not run.

Part of the journey is talking open about what is ticking in the ticker in all areas of life. People want to know why I run, and I say, "so I can think clearly." Ironically, the cleares thought was to not run.

Iced the shin. E-stim the quads. Rest the mind.

Tomorrow is a new day.

JHARP

Running 365: Day 18: "Running Hills"

Tuesday is designated for Hill Running. Located just down stream from the Folsom Lake Trails is the Folsom Dam Crossing (FDX). Known as the New Dam, FDX offers an 8% grade that is a constant climb for exactly 1 mile.

For a great workout, we do less miles but allow the run to challenge our heart rate and build a deeper endurance. But why? Team Oregon uses hills to exert the body, but cautions against changing heart rate strain...

"Maintaining even effort with a Heart Rate Monitor"The best way to see the amount of effort you are using, is by training and racing with a heart rate monitor. It acts like the speedometer in your car to let you get instant feedback on your effort. When using the heart rate monitor in training let your heart rate rise 5 - 10 beats over easy training rate on the uphill and try to stay 0 – 5 beats under easy rate on the downhill. When racing, allow only 5 beats over racing heart rate on the uphill.

Now, lets run.

Running 365: Day 17: "It Really Doesn't Matter To Me"

Hours before he was assassinated, he spoke these words.

Looking in his eyes, its as if he knew. The sadness and the pain are evident. Did he have a foreknowledge of his pending death.



Today, running doesn't matter as much as justice and equality.

Jas

Running 365: Day 16: "Tick Tock"

The tenths of mile clicked off like hours on a clock. Today was a marathon day and after being gone since 6AM this morning, I walked in at 8:46 PM. Having gone full tilt since the start of the day, I had not ran. I had not posted. I had not finished what I am seeking to do; try to run everyday this year...and/or blog about the process.

First, I have NEVER ran 16 days straight. Friday and Saturday were both long runs, 2 1/2 hours and 3 hours each. Fatigue and stiffness are apparent. But tonight, as the clock tick tocked to to 9pm, I still had to get in a minimum of 2 miles. Before I could even think about it, I grabbed my running clothes and headed to SNAP Fitness, EDH.

Two miles. Thats all I had to run. I did. The dreadmill lost tonight. I won.
Its 10:21. I have 1 hr and 39 min to get this posted and I have completed another day. The micro-goals are the only tool I have. Looking at a whole year and Im done. Right now, I just have to get thru an early morning 8 miler. No worries. I'd rather do 8 miles outdoors than 8 minutes on a Dreadmill.


For today, forward is fast.

I am going to bed.

Peace.

Its About To Happen People : Stay Tuned

Running 365: Day 15: "Cramped Out"

Coming into the last mile of a 3 hour run today, I felt a slight twinge of a knot in my hamstring that was causing some cramping...

FROM HAMMER NUTRITION
"Cramping is your body's final warning signal that you're on empty electrolyte wise. However, your performance is deteriorating and you are slowing down long before you feel the slightest twinge of a cramp. To keep your body's muscular, digestive, nervous, and cardiac systems firing on all cylinders you need a consistent supply of all electrolytic minerals, not just sodium and potassium. Plus, in many instances, you require greater volumes of electrolytes than any sports drink or gel can provide. That is why Endurolytes fulfills such a crucial component of your fueling by supplying your body with a perfectly balanced, full-spectrum, rapidly assimilated electrolyte source, allowing you to meet your widely variable electrolyte needs with tremendous precision, hour after hour, no matter what the weather throws at you."

I have seen cramping at its worst. When I had my bout with Renal Failure, I thought the SEVERE CRAMPING was a sodium issue. Oddly, it was way worse. Sometimes cramping can come from dehydration or not enough water. However, if you up your water intake and the actual cause is low sodium, the effects can be dire. With a low sodium count and a simultanous increase of water, athletes can experience hyponatremia. NOT GOOD.

So what to do?

Three Ways To Maintain Best Performance

Supplement. Hydrate. Observe.

Supplement: A staple of mine on every run are electrolyte supplements to assure I have proper balance. Hammer's enudrolyte are the most efficient for me. They assure that the essential elements keep me healthy and balanced.If my sodium is low, failure is imminent. If my electrolytes are low, this to can cause failure. Many runners think that replenishing sodium (salt-tabs) will address the electrolytes. Not so. Endurolytes contains not only sodium (40mg), but other essentials.

Sodium (as Sodium Chloride) 40mg
Chloride (as Sodium Chloride) 60mg
Calcium (as Chelate) 50mg
Magnesium (as Chelate) 25mg
Potassium (as Chelate) 25mg
Vitamin B-6 (as Pyridoxine HCL) 6.6mg
Manganese (as Chelate) 1.6mg
L-Tyrosine

The above is a fancy list to say "THINGS YOUR BODY MUST HAVE."





Supplement Suggestion: Add Hammer's Endurolytes today.

Hydration: Seek to take in 22-28 oz of water an hour under normal conditions. However, once the temps are above 80 degrees experience will determine if more is needed. Anything under 22oz, dehyration can hit fast. Under-hydrating, in my opinion, is the first cause of decreased performance.

Hydration Suggestion: Carry a water bottle on every run.

Observe: You are the best determinatation of what is going on inside. Symptoms of dehydration usually begin with thirst and progress to more alarming manifestations as the need for water becomes more dire. The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of it's total fluid. These mild dehydration symptoms are often (but not limited to):

•Thirst
•Loss of Appetite
•Dry Skin
•Skin Flushing
•Dark Colored Urine
•Dry Mouth
•fatigue or Weakness
•Chills
•Head Rushes

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

•Increased heart rate
•Increased respiration
•Decreased sweating
•Decreased urination
•Increased body temperature
•Extreme fatigue
•Muscle cramps
•Headaches
•Nausea
•Tingling of the limbs

When the body reaches 10% fluid loss emergency help is needed IMMEDIATELY! 10% fluid loss and above is often fatal! Symptoms of severe dehydration include:

•Muscle spasms
•Vomiting
•Racing pulse
•Shriveled skin
•Dim vision
•Painful urination
•Confusion
•Difficulty breathing
•Seizures
•Chest and Abdominal pain
•unconsciousness

In reality, unless you are throttling in severe conditions (super long or super hot) a loss of +3or 4% is not likely. Most quit before the effects fully set in. Regardless, prevention is safest.

Suggestion: Listen to your body.

Whether it is at the gym, the trails, or along a bike trail...exercise smart!

Much hope.

Running 365: Day 14: "2 Down 50 To Go"

Sad but true. Never before has 50 weeks looked to be so far away. More is coming out of this early phased journey than running. The metaphore and typology of needing to be comfortable in the moment and not get impatient with 50 more weeks ahead. As with a long run, I take it 1 step, or in this case, 1 moment at a time.

I'm asked often, "how do you stay motivated?" The short answer is I dont. There are times when I lack motivation. But motivation is not my motor. Committment is what moves me forward. Motivation is the energy behind the movement. My committment is to chase down "the best version of myself." I run to "test the limits of the human souls." Those are the words of David Goggins. One of the ten endurance athletes, every person should know.

He chases limits.

And you? What do you chase today?

If its more money, you may end up bankrupt.
If its more things, you may get bogged down.

But if its the best version of yourself, you'll find greatness and significance. That's IN YOU.

As for what motivates me? Today, its great people.

PROFILE ONE OF TEN: People Every Athlete Should Know: David Goggins



Oh yea, regarding running. Heading out for a three-hour trail run today and a four-hour tomorrow AM. I love back to back long days. The best version of me is usually along the trail.

Much Hope.

JAS

Running 365: "...Almost Over"

As quick as it begin, it was almost over. I knew by the nature of my schedule, running yesterday was going to be tough. Tuesday night, I got home late from Hood to Coast Premier. Rolling out of bed at 4AM wasnt going to happen because I wanted to see my kids which produces a late start. Without running in the AM, my chances of running everyday drop dratcially. Things come up.

By 8pm last night, I was finishing my last meeting and still had not ran. With anghst in my step, I looked at the pavement. It was cursing at me to go away. I scrolled my IPOD and landed on a song called Almost Over and giggled at the irony of the moment. With a decision before me, if I didnt run, my goal of running everyday for a year was almost over.

For those who wonder, my definition of a run, has to be a measurable distance. A minimum of 2 miles or 20 minutes is the minimum to call it a run for my experiment. I started down the road in the cold air and my lungs burned. But it was worth it. 2 miles, 16:25 Seconds. DONE.

And for those still trying to get a listen to what was on the ipod...



Relax. Run. Remember the reason.

JHARP

Running 365: Day 13: "Hammer Time"

More than anything, the best way to move through an extended workout is to have the proper nutrition and hydration. Essentially, are you taking in the right calories and the right amount of liquid DURING your workout, jog, walk or run.

Cause for dramatic under performance is a lack of energy and the beginning phases of dehydration. In my early days of running, I headed out with a bottle of water...maybe. I never considered fuel (calories). But just like a wood stove burning wood to produce heat, your body needs energy to burn calories and create energy.

Finally, I decided on long(er) runs, I would use GU. I hated the texture and hated the taste. I found I would get a subtle boost of energy and then crash...while working out. Sustained energy was absent. Then I discovered Hammer Nutrition.
More than anything else, Hammer Products are not laden with sugar or simple carbs. Instead, they avoid fructose, sucrose and other simple sugars. Instead, they build with longer lasting, healthy carbs, for an energy source.

For the past four years, I am Hammer Exclusive as are most of our runners who care to learn and discover better performance.

Regardless of what your level of exercise is, consider learning the basics with a brief insider look from Steve Born, Hammer's fueling expert. Born, describes the essentials of getting started. It will make a difference in all you to as you quest the best version of yourself.

Much Hope,
JHARP

PICTURE: Ashley and Michelle, spending time with friend, Hammer's Steve Born

Running 365: Day 12: "In Da' Hood"

Walking past the ticket line and into the theater, I felt butterflies fluttering in my gut. I have looked with great anticipation to the premier of Hood to Coast Running Documentary that chronicles three or four running teams in the largest relay race in the world. One thousand, 12-person teams run 197 miles from Mt Hood Oregon to the Pacific Ocean.

Amazing.

Watching the stories unfold in this one-night only premier was facinating and gripping. Sharing the evening with some of my closest friends was priceless.



As I entered, I immediately saw Dave Bry, a Sacramento Be Change Runner who had a crew of 6 to match our crew of 8. A nearly packed theater was filled with runners from the Sacramento Region who I have seen countless times at races. I smiled, waved, and thumbs up people who were there experiencing the same vibe of hope, exhilartation and a fore-knowledge that soon they to would be hoping to registar to run H2C.

Before the movie rolled, I took inventory of those with me.

Sheri and Sherene | These two are the Be Change Runners from Elk Grove who some how conjoled me into meeting them every Thursday AM for a 445AM Run in order to monitor their Intervals/Repeats. Nearly an hour away, I left at 345AM to be on time to run them. I loved watching their eyes light up at the CIM in December. Completely tenacious and resilient, their life approach is contagious.

Michelle | In days, she leaves for the Brazil 135 to be the Crew Chief Ray Sanchez and his attempt at a Top 10 finish. As a great runner, she has a rare ability to get Ray, a top Ultra-Elite, to listen to her. She runs Equal Start and directs so many aspects of all things "Equal Start."

Erika | Waiting for her husband to arrive and saving him a seat, her new found discovered love for running was painted on her face. After only 4 months of serious running, she placed as the 6th female to finish the Sierra Nevada Endurance Run and 23 rd overall. The endurance in which she runs is second to how she dreams and plans for runs on behalf of others and their needs.

Tracy | He and I have known each other since 6th grade or even earlier, Tracy jumped in with both feet and nailed his first marathon finish. We ran the North Shore in Hawaii a few weeks ago and yet we had as much excitement for H2C.

BK | Recently regenerated back into the run game, BK ran next to me in 2005 in my first ever marathon. He has now started to train again for an epic year of distance and a hope of a race a month...for Be Change. He is the change in the world I want to be.

Halfway through the movie, I wondered if each of them were thinking what I was thinking...could this be the making of a Hood to Coast team. Could each of us line up, lottery in, and lead the way for what a completely diverse team looks like. From fast and furious runners to long distance/strong plodders, could this be what is formatting in each of our minds...

Walking out of the theater, Tracy leaned over to me and said, I'm in!.

The rest of us just laughed. And now what...

Running 365: Day 11: "Run For Courage"

I can feel the affects of running 11 days straight. Its not big miles, but some have asked what distance constitutes "a run." Good question. Seeking to run everyday of the year may not happen and there is zero pressure to complete it. Part of the passion and purpose is just moving forward each day with a desire to run.

A run, being a minimum of 2 miles, could be interupted at any moment by circumstances beyond my control. If that happens, I'll write about what caused me to miss the run. Maybe its travel. Maybe its exhaustion. Maybe its will. Maybe its desire. Regardless, I am just enjoying the process.

If you are going to run, run for a reason.

Yesterday, I had the honor of meeting with Ashlie Bryant and the team that drive Run For Courage. This group of women are convicted to confront the tradgedy of Human Sex Trafficing. By organizing 5K races, they raise funds and then direct those funds to the most effective places and organizations addressing this global epidemic. Amazing.

We sat at Ashlie's home with her family and team and discussed vision for the future. I left feeling so encouraged to see how running is being used as a tool to raise awareness and funding for a couragous cause.

Run for Courage! Run for a Reason. Just run.

Running 365: Day 10: "Find Rhythm"

Sometimes its good to reflect and remember that Be Change moves beyond inner-city children and their needs. I forget sometimes of its reach and contagious impact on people and friends from every aspect of life and every corner of America.

I recieved this today from a friend in the Mid West. More than 2 years ago, he and I sat down and discussed his desire to lose weight. Running was not an option for his joints and knees, feet and legs. We talked through a simple plan to get moving with a goal of reaching a single day of 10,000 steps.

To encourage him, our team pitched in and surprised him by sending him a pair of Asics running shoe to jump start his vision. Never dreamed I'd get the email below...

Obviouisly, his identity is confidential... :)

"Jas-

Just wanted to let you know that I have gone 32 days straight with 12,000 steps or more (most days over 15,000). I am my goal is to average 20,000 steps by the end of winter. I have lost about 50 lbs and am feeling better than ever. I start every day with 90 minutes on the treadmill. It is quickly becoming an addiction that I never thought I would have. I am fitting into clothes that I have not been able to wear for over 3 years. It has taken time but I am finally finding my rhythm.

Thanks for getting my feet moving,

______"

Re-read his last line.

"It has taken time but I am finally finding my rhythm."

Everything is about rhythm. Finding yours means that your mind, body, and soul are working in concert to create the best version of yourself.

Today, the best version of yourself is a healthy outlook on life.

Best version has a vision.
Best version has a dream.
Best version makes the first move.

Like my friend's journey, the first step of 12,000 in a day, is the first one.

Now go!

Much love.
JHARP

Running 365: Day 9: Hood to Coast

For those of you that are interested, a few of us are going to the premier of Hood to Coast Running Documentary on Tuesday, 1/11/11, in El Dorado Hill's Town Center Theaters.





Come be a part.

Would love to see you there.

Visit www.hoodtocoastmovie.com for trailer and ticket info.

Much Hope.

Jas

Running 365: Day 8: "Flip The Script"

A few words about running as I reflect on my past running pre-occupation.

THROUGH RUNNING, I HAVE...[or have been]

Spiraled.
Moved.
Challenged.
Changed.
Afflicted.
Overwhelmed.
Addicted.
Redeemed.
Driven.
Pained.
Motivated.
Doubted.
Promoted.
Stymied.
Endured.
Suffered.
Eased.
Quoted.
Mis-Quoted.
Loved.
Hated.
Believed.
Damaged.
Timed.
Failed.
Lost.
Won.
Exhausted.
Rested.
Invigoratged.
Dehydrated.
Frozen.
Over-whelmed.
Advocated.
Reasoned.
Determined.
Tolerated.
Celebrated.

Having said that...be inspired and run long today.



SPOKEN TEXT
Here's the thing that makes life so interesting. The theory of evolution claims that "only the strong shall survive". Maybe so, maybe so. But the theory of competition says, "just because they're the strong doesn't mean they can't get their asses kicked."

That's right.

See, what every long shot, come from behind, underdog will tell ya is this: the other guy may in fact be the favorite, the odds may be stacked against you. Fair enough.

But what the odds don't know is this isn't a math test. This is a completely different kind of test. One where passion, has a funny way of trumping logic. So before you step up to the starting line, before the whistle blows, and the clocks start ticking just remember: out here the results don't always add up.

No matter what the stats may say and the experts may think and the commentators may have predicted, when the race is on, all bets are off.

Don't be surprised be if someone decides to flip the script and take a pass on yelling "Uncle". And then suddenly as the old saying goes, "WE'VE GOT OURSELVES A GAME!"

PICTURE: Pulled off-line of an unknown runner pressing through at Badwater

Running 365: Day 7

At times its on fire. At times its frigid and cold. Thus is my relationship with running. Usually, the fire erupts in my heart over a long lazy run that last hours. With a couple bottles of Hammer Gel augmenting my water, my Ipod Mini, and great company, any assortment of friends and I take off. Running free, lost in my head, jumping creeks, logs, trail crevaces, the mind is constantly distracted from the insanity of this "everything is urgent" reality we live in. In those moments, my heart is consumed with passionate flames for running.

Then there are the days where it is ice cold. Frozen, my body hates running and seeks an early morning mutiny. Usually on Tuesdays. Tuesdays are the days for a more anarobic (without oxygen) workout that consists of increased heart rate workouts, intervals, hill repeats, and a fast insuing bout with lactic threshold.

Black dots invade my vision. My lungs burn deep. Deep muscle tissue aches as the poison of lactic flushes the energy cycle to complete gridlock. My mind screams, "I can't." My Will screams, "I must."

The road is the referee. In these moments, though priceless, are when my relationship with running is ice cold.

People ask me often, "Why do you love running so much?" My answer depends on the day you ask. Somedays its on fire. Other days its ice cold.


Regardless, as long as I am not indifferent, I am alive. Emotion towards any given subject is proof I still care.

If you can't, you must.

Now run.

JHARP
www.jasonharper.cc

Running 365: Day 6

Its been awhile since I have ran 6 days in a row. I usually run M.T.TH.F.S. I think I am at my best mentally 5 days a week with Wednesday and Sundays off. Occasionally, a Sunday afternoon will beckon and I oblige. But today, in a few moments, I will head out for Day 6. I am giddy. Not because of the run, but because of the plans for Tuesday, 1/11.

Yesterday I opened a forwarded email from my running friend and Be Change Runner, David Bry. Pictured above. Dave passed on to me an invite from MeetUp.com that was for all runners in my area to gather to view a movie. I had already established this as a special run day. 1/11/11. Its sister, 11/11/11 holds a secret in itself. Think audacious. But for Tuesday, 1/11 is special to me because accomplishment is about to arrive for some great friends of mine.

I wrote of BK's 5K that is coming. What I didnt tell him was that we were going to go see a movie after his run to celebrate his finish. Some friends and I are going to the showing of Hood to Coast. This epic relay race winds 197 miles through Oregon Mountains and to the coast. Runners, joggers, and those who have done neither in quite some time tackle the leap-frog race.



Hood to Coast grasps and celebrates everything great about running. Its about friends, adventures, challenge, motivation and movement. Movement forward.

Today, walk a bit further. Jog a bit faster. Run a bit longer.

Today, move.

Running 365: Day 5

So all the assessments were made by running down the checklist of "Why This Run Sucks." Yet there were no stand out reasons. Basically, everything panned out. So now what? What do you do?

Here are a couple things that I try to do to move through this.

1. Keep moving forward.
To stop on the trail or path and sit down to figure it out will only make it worse. The legs could seize up or the mind sink deeper into the comfort. Moving forward gets you closer to the goal and keeps your mind off delay.

2. Find a short 'Micro-goal.'
If the remaining distance is to far to fathom, break it down to a short, achieveable goal. I call these 'micro-goal.' Sometimes its to just make it to the next tree. Other times its to far to get to the next tree...I try to just get to the next step.

3. Shorten your stride and slow the pace.
A shorter stride reduces energy output which will lower your heart rate. A lower heart rate allows you to breathe easier and recover more healthy thoughts of finishing. By slowing the pace, you have redefined your pace. Sometimes the fastest you can run is 'forward.'

4. Tune in your favorite song.
Many people run with in ipod. If you do, scroll to your favorite song. Some call it a power song. Its that song the motivates your motor to rev. Hard rock, rap, hip-hop...who cares? Just find something that motivates you. My playlist is diverese, but distinct. I just caution you that sometimes, if over-used, the power song loses its ability to bring pop. Don't depend on it.

Today, when you run, jog, or walk...just enjoy the process. It will keep your heart healthy and your mind fresh.

Much hope.

jas

*PICTURE: This picture was posted on Texas' and Be Change Runner Dave Carder's fb site a few months ago. If I could only tatt this on my hand...

Running 365: Day 4

Sometimes it just happens. Rare, but occasionally I'll begin a run and everything is off. Each step is labored. Pace, incline, power song...nothing makes it better. In moments like that, forward is fast.

As I hit the trails yesterday AM my legs were heavy. I was excited to be on the trails, sun rising, light mist filled the air. Yet the noise of my lumbering oak tree heavy legs pained. There was no apparent reason. It just happens.

What do you do when running is labor intensive and everything feels off? Below is my top 5 check list to figure out why the difficulty.

1) Check your fuel: Prior to running, did u get some good fuel? Simple sugars and empty calories, greasy/heavy foods could make u feel horrible.
AM Solution: Oatmeal 1 hour before u run

2) Check your schedule: Heavy legs could be the results of heavy miles. If your shins, quads, hips burn, look back and see if your are near a recently completed long run?

3) Check your hydration: Less likely in the winter, but during the summer, many runners start dehydrated. While running hydrate and fuel.

4) Check your shoes: An onset of leg pain could be due to the fact that your shoes are to warn or lack appropraite support/cushion. Log your miles and replace your shoes at 4-500 miles.

5) Check your head: Often its just a bad day. Sometimes it happens. On these days, realize the workout may be for the mind. When each step is a chore, convince your mind that each step is an achieved micro-goal that is celebrated with the reward of an additional step.

So the check list is assessed, but now what? Adjusting. Stay tuned.

At times, forward is fast.
JHarp
Sent from my Verizon Wireless BlackBerry

Running 365: Day 3

Its Monday and often the first day of the week can offer hurdles to the mind and soul. We delay. We procrastinate. We put off. Sometimes we dont enjoy what we are doing in the workout. Then change. If you are not a runner, no worries. Then ride. If not a rider, swim. Just get moving.


The reality is that IF we will just dive in and get after it, the result boosts our mind's health. Confidence increases. Cardio is impacted. Essential chemicals in the brain are released in the brain that control mood, appetite, vibrancy, and clarity.

MAKE PRAXIS PRESENT.

Praxis is the psyhcological response of having a feeling birthed out of an action rather than waiting on a feeling to produce an action.

PRACTICAL...We are more inclined to have a motivational feeling after the workout than before. The feeling we waited for to move us to go workout will be there after the workout. Dont wait on the feeling to go do it. Just get after it.

Ready to run.

jas

Running 365: Day 2

The rain poured as Tracy and I took off at 11:11AM for his 11 mile run. It was 1/1/11 and we wanted to find a worthy reason to run on Day 1 of 2011. The cold rain was a far cry from the last serious run I had with Tracy on the North Shore of Oahu.

Headed over some long ascents followed by some rolling hills along the lake, we were thrilled to have Be Change Runner Erika Small, joined us at mile 3. The three of us embraced the run, the rain, and the reason.

Mind swirling with race dates, I was determined to finalize which marathons, ultras, and shorts I would run. Maybe you are venturing into the running world for the first time. My friend BK is diving in. He had a staggering goal for 2011. With one marathon in 2005 under his belt and little running since, we have ventured into an aggressive, injury free, run schedule starting in January with a 5k. We will continue to ramp up with a healthy goals and successful steps towards his goals.

What are your goals? Have you ever wanted to be part of something larger than you? A team of people gathered for a common cause? Have you ever wanted to line up and run a race and recieve a medal of completion? You can.

Each person has a story. What is yours?

Begin to dream. Create a running calendar and start training...slowly. There are others out there wanting to do what you are venturing to do.

To start, visit this race list for runs near you.

Until then, lace 'em up and get out there today.

JAS

*PICTURE: Tracy and I running the North Short of Oahu in late November.

Running 365: Day 1

I've awaited the arrival of 2011. Twenty-ten was a fabulous year. It began with Michelle and Ashley crewing Ray in his first race of the BAD 135 Cup. I met him in Minnesota and cheered, supported and crewed him to a (-)fifty cold finish.

For me the year was spent in Rehab for my broken tibia. I never dreamed that the year would lead me to multiple 50 milers, a DNF on Rio Del Lago with Kidney Failure and the birthing of our own race in August of 2011...(more on that another day.)

I think of the more than 200 runners we have trained this year to 'resist the common.' I think of the Be Change Running Family that spread to Pennsylvania and now, Texas (DC) and Arizona (JS). I think of the numerous runners here in Sacramento that I call family. From Lodi to Loomis- From San Francisco to South Lake Tahoe...Be Change Runners...embracing pain for purpose. I am thankful.

Even as I blog this, Tracy Neal, a recent first time marathon finisher is texting me. "Rally Harp, "It's 1/1/11. At 11:11AM, I am running for 111 minutes." He is contagious. I probably need to grab my shoes and run with him.

What would this year look like if I ran everyday? Could my body handle it. What if I journaled it. What if I took a blunt look at the mental joust of hating it and loving it-needing it and dreading it. Would anyone read it?

What if I wrote about the pain and purpose that comes with running? What if I spoke to the aches and pains, the nutrition and race scheduling? What if I brain dumped all things running here?

I get to run with Tracy on his run...in the rain.

What if? Day One, done.

*Picture: Jimmy Dean Freeman, Jason Harper, Christina Silvas, Ray Sanchez on the course run of what will be Run for a Reason's IRON EXPRESS ENDURANCE RUN; July, 2010