Build Your Base with Be Change for Fall Marathon

Be Change Runners,

Are you ready to RUN FOR A REASON? Marathon training starts on August 1st so it is time to start logging in some miles if you have not done so already.

A few things to get started...

Please go to www.bechange.cc to register as a Be Change Runner. It is only $12 which gives you access to the Be Change training schedule, trainers with a wealth of marathon/ultra marathon experience, a personal fundraising page and a Be Change Dri Fit shirt.

We have set up a new Facebook fan page! If you are on Facebook, be sure to LIKE our new page to stay up to date will all things that are Be Change.

Even if you are friends with our old page, it will be necessary to LIKE the fan page. We will be closing down the old page at the end of the year.

DO IT TODAY!

If you have already signed up to be a Be Change runner, post that on the Facebook fan page, if you are out and about sporting your Be Change shirt or have photos of you in a race wearing it, be sure to post it!!

We want to hear from you!

Lastly, be sure to register to run CIM.
Changing lives one step at a time!

BE THERE. BE A PART. BE CHANGE.

Sherene Gruver
Program Director
www.bechange.cc

Day 100: Devil Mountain

A brief update. I am on a journey to run everyday in 2011. By early February, I missed my first day. Yet, over the course of the first 100 days, I have missed a total of 8 days. 92/100. If it were a math test, I'd still get an A.

"A daily run must consist of at least 2 miles."

So making a run on the driveway for 2 minutes doesn't work. For the most part, I have enjoyed it. I am not allowing any pressure to run effect me...yet. On one occasion I was driving home from the airport. I had traveled all day and had yet to run. I hustled a run in street clothes that bled over the midnight hour. The fun of it was that I made sure to complete 2 miles after midnight so it counted! (I still ran that afternoon.)

Effects
I have remained injury free until lately, where I have had a little tenderness. However, I finished the Asics vs Nike Vomemro challenge and have gone back to Nike. The tender is residing slower that usual but its having to do it while creeping a slow two miles.

Endurance
I have enjoyed running tired. My legs are fatigues averaging 6+miles a day. Each AM, it takes a bit to loosen up. Once I get going, I feel great. Learning how to run tired is a mental battle much more than than a physical battle.

Ahead
I am looking forward to Devil Mountain. The Mt. Diablo 60K is on May 1 and brings with it 10,900 feet of elevation. Its truly a beast. Both Jimmy Dean Freeman and Ray Sanchez have smiled and said, "you enjoy that one." I will.

On June 5, I'll run the San Diego Rock n Roll Marathon. July 11-12, the Be Change Team will be crewing and pacing at Badwater. Lots of heat. Lots of hills. Lots of miles.

I love looking ahead. Maybe you have been considering 'movement.' Today, if you are at the beginning stage, get a pedometer at Walmart for $5. Put it on and today, try to get 3000 steps in. Tomorrow, 5000. Set a goal to have your first 10,000 step day by this time next week.

You can.
You will.
You are.

Much hope.

JAS

PICTURE: Far off in the distance, Devil Mountain rises from the valley floor. Mt. Diablo

Day 98: Taboo Tuesday: Voices

Each of us will face the inevitable voices that bark at us while running. Its a taboo topic to ask your running buddy, "What are 'they' saying to you?" They may want to have you evaluated. Regardless, if you have ran for any time, "negative-self talk" has crippled your forward motion.

Here are the three most frequent messages rattling around my head when running.

1) "You are not strong enough to finish this distance." Solution: Shorten the distance to a single step and respond, "I am able to finish this distance."

2) "You are not running fast enough and 'those' people will think you are weak."Solution: I have chosen to compete against myself. Rarely can I ever identify who 'those' people are. In fact, 99.9% of those observing are proud of your progress and are cheering you on. (Maybe someday I'll talk about the .1% who are not pulling for you.)

3) "That pain is going to cause a life long injury."Solution: Running is an ongoing dance with comfort and discomfort. There is a big gap between percieved pain and phantom pain. Pain needs to be seperated from injury. Running for 30 minutes, 3 hours or 30 hours can cause discomfort or pain. But it may not be injury. It may be your mind trying to throw a mutiny on you. Press on and see if it subsides. If it is there for more than a couple runs, get it checked out.

Around each of our necks is a keyboard. Those who we allow to get close enough to us will have the ability to type messages (verbal and non-verbal) into our mind's hard drive. Surround yourself with people who build you and value your effort.

RUN (no pun intended) FAR FROM THOSE WHO TEAR YOU DOWN.

Peace,
jas

Day 66: Get To It

"We are now faced with the fact, my friends, that tomorrow is today. We are confronted with the fierce urgency of now. In this unfolding conundrum of life and history, there is such a thing as being too late. Procrastination is still the thief of time. Life often leaves us standing bare, naked, and dejected with a lost opportunity. The tide in the affairs of men does not remain at flood -- it ebbs. We may cry out desperately for time to pause in her passage, but time is adamant to every plea and rushes on. Over the bleached bones and jumbled residues of numerous civilizations are written the pathetic words, "Too late."

- Martin Luther King

Day 63: Running Tough

At times, repetition can be an enemy. The same running routine over and over can cause boredom. When I am bored, I shut down. For those that enjoy running and are beyond the basic entry level, here is a resource that can help mix it up.

Jump on Amazon and pick it up. If your happy with your current running routes, stick with it! You are doing great! Keep it up.

Today, run.

JAS

"If I look at the mass, I will never act. If i look at the one, I will." -Mother Theresa. #bechange

Day 50 : Taboo Tuesday : Runner's Trots

For any runner, a stomach that starts to cramp and turn can spell panic. Rumblings and gas churning can cause the closest of friends to separate on the trail.

But what causes the gas, cramps, and unpredictable feelings of diarrhea? Here are some insights from www.time-to-run.com

Poopy Pants?
Running is good for maintaining regular bowel movements. This is one theory on why there is a decreased incidence of colon cancer among those who partake in running. BUT, it can also be said that it may be too much of a good thing.

Quite common : An estimated 20-50% of distance runners have "runner's trots" with a range of symptoms from cramping and nausea to bouts of flatulence and diarrhea. This can occur during or after their exercise.

Why : The reasons are not known for sure, and may be due to factors affecting people differently. One reason considered, is that the up and down motion of running stirs the bowels. The flow of blood to the intestines is diverted to your legs and which may 'trigger' the cramping and/or diarrhea. The underlying possibility of irritable bowel disease may be brought to light by the additional stress of the exercise. The added chance of dehydration on long training runs may also cause diarrhea. Lactose intolerance effects enhanced by the exercise.

Symptoms: Cramping, nausea, flatulence, diarrhea during or after exercise. This may produce painful cramping and the compulsory need to defecate.

Prevention :

Try to avoid eating for at least two hours before you exercise - the presence of food in the stomach will make things worse or contribute to the problem.

Try to avoid the intake caffeine and warm fluids as it is possible for this to speed up the movement of wastes through the intestines.

Make sure to limit your intake of dairy products, particularlly if susceptible to diarrhea

Limit high-fiber foods in the days before a long race.

Avoid the foods that you know produce flatulence or loose stools.

Drink plenty of fluids. It is best to drink a full 16 oz. of water an hour before your workout, giving the excess fluid time to pass through, and start off well-hydrated.

Be aware of your bowel habits and try to time your workouts for after such movement times.

If all other precautions fail, for races or special events where you know toilets will not be readily available, consider the use of an over-the-counter anti-diarrhea product such as Imodium. Studies have shown this has reduced problems related to those prone to exercise-induced diarrhea. It is not recommended to use this on a daily basis.

Design your training routes to include a restroom. If you develop the urgency while exercsing, you will be able to plan your route accordingly.

***

As for me, let me add a couple.

1. Carry Handi-Wipes in your Camelback. Include an extra zip lock to "pack out" your used wipes. DONT LEAVE A TRACE BEHIND.

2. Carry Purell Hand Sanitizer. Use it generously on when you are done.

3. Don't be shy. Hollar out to your running friends that you need to jump off the trail to handle your business.

4. Look around. Be aware of Poison Oak, Stickers, and Snakes.

5. Be sly. Don't drop down in the middle of the trail. Be discreet. Find a curve in the trail and once through the curve jump off. Runner's coming along in either direction are pre-occupied with the curve, not the crapper.

Smile, its Taboo Tuesday.

Topic is done.

JAS

Day 49 : There is no "Y" in RUNNING

...WHATEVER. THERE ARE NO TRICKS.

RUN because you have to.
RUN because you love it.
RUN because you want to be fast.
RUN because you want to be skinny.
RUN to find some quiet time.
RUN to sweat. RUN to eat.
RUN hear your heart pound in your ears.
RUN because you're a runner.
RUN because you gotta keep the streak.
RUN because you don't know why you're running.
RUN because you fought with your partner.
RUN because your job sucks.
RUN because you got no money.
RUN for the sunrise. RUN for a race.
RUN because it's impossible.
RUN because it's easy.
RUN instead of doing the laundry.
RUN instead of watching TV.
RUN because no one else understands except the person next to you.
RUN because the cool kids do it.
RUN because you're tired of talking.
RUN for numbers.
RUN for feel.
RUN to complete against yourself.
RUN to prove something.
RUN because it hurts.

Or don't run. If you got something better to do.

-Author Unknown

* Don't forget, tomorrow is TABOO TUESDAY. Topic is a doozy.
.

Day 48: Endurance Capital of the World

I am blown away. Just read that those of us that live near Folsom Lake or near the Auburn Canyon, are living near the Endurance Capital of the World.

Read it here.

"Within the boundaries of this state park are more sporting endurance events than any other place in the world, giving Auburn the undisputed and internationally-acclaimed title of Endurance Capital of the World. Examples include the Western States Endurance Run, Western States Trail Ride also known as Tevis Cup Equestrian Ride, American River 50 Mile Endurance Run, American River 50 Mile Equestrian Ride, Way Too Cool 50 Kilometer Endurance Run, Auburn International Half-Ironman Triathlon, Auburn Century 100 Mile Bike Ride, Coolest 24 Hour Mountain Bike Ride, Rio Del Lago 100 Mile Endurance Run, Sierra Nevada 50 Mile Endurance Run, and the Coolest Run: Ride & Tie."

Find some time and explore. Beyond every corner up ahead on the trail, is another beautiful moment waiting to happen.

Oak trees.

Sun drenched trails.

Wildlife.

Deer.

Eagles.

Rocks.

Creeks.

Moments that matter while taxing the body through exhaustion and endurance training.

Day 42: Runner's Cough

The past 2 weeks have been a battle. Head cold along with the rest of the world, the questions asked was "are you still running?" The short answer is yet. Beyond the aches and pains and less energy, I stumbled on to this article on LIVE STRONG.

In short, if the issues with your cold are above your neck; nose, neck, head...RUN with caution.
If the issues are below your neck; chest and lungs...Take some time off. Though bundled with layers, when I am sick, I feel like I am running shirtless in the snow. I find that I get cold and cant warm up.

Today, if you are battling the ailments, take some time to assess.

Much hope.
JAS

Day 37 : Leo Getz

I've got this horrendous cold. But I am battling. Moving forward. Coughing. Spitting. Snotting. After a LONG day, I asked my returning family to hit McD's. Not healthy. But then again your supposed to feed a cold...

Mc Donald's Fries should do the trick.







Here's what showed up.

The bag was rolled down and delivered without hands pillaging the lute. The difference between an inspiring package pictured of hot fries versus the insufficient "give a small fry in a large container" made for an internal ponder. You may be wondering too...

Though the reality is pcitured, I am left with the wonder to 2 questions:

1) Is this a well orchestrated skimming campaign.
IE: If you give 1/2 the marketed amount of fries consistently, you raise your revenue by 50%. Full funds are recieved, but supply side is decreased by 50%.
THough EDITED for family reading, here is a some words of wisdom from Leo Getz, playered Quoting

2) Is this sheer incompetence on the fry cook with the contingency failure of the drive thru worker?The drive thru worker handed the bag through the window. Surely, there was little concern for the family in the car. After all, they'll be miles away before they realize they got ripped off. And secondly, the mere temptation of reaching in the bag and eating a few can always be blamed.

In 1988, Mel Gibson and Danny Glover played a pair of bumbling cops assigned to watch a mafia informant named Leo Getz, played by Joe Pesci. Leo does. He surely getz it. He feels my pain.

Leo Getz from Lethal Weapon EDITED
Leo Getz: YOU lose at the drive-thru! They know you're gonna be miles away before you find out! They know you're not gonna turn around and go back, they don't care. So who loses? Ol' Leo Getz! Okay, sure!"

Day 32 : Taboo Topic : Snot Rockets

Sorry. "Snot Rockets?" Yes, taboo topics. While running, the nose begins to drip profusally. What do you do. Taboo is to not talk about it and gurgle down the liquid fruit. Nope. Not here. Instead, play your index over the dry nostril and press it to close off the air path. Then blow!

Instant relief.










Tips
1. Do it away from your running friends.
2. Dont try to hide it.
3. Tell em "Sorry, not gonna gurgle snot for the next 2 hours. There will be more to come."
4. Carry anti bacterial Purell and wash your hands at your next walk break.

Taboo Topic #1, done.

Jas

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 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

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.

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 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 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 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

I Met My Hero

So while at Badwater, I was able to talk to and connect with Dean Karnazes. WOW. More on that later. Now MY NEWEST HERO will be whoever can fix my blogger page at www.jasonharper.cc

Back to Dean. Maybe you have not heard of him. He is a super human, physically and socially. He advocates for children using his love for running to move people to action. Read more of him at www.ultramarathonman.com

A few years ago, I read that Dean runs all night at times to clear his head. I tried it and it works. He also chose and completed 50 marathons in 50 days... in 50 states. Unless you've run one, it may not sound like alot. Its super human.

But what moved me the most is his humility and approachability. I saw him while I was crewing at Badwater. He was engaging, talkative, and inspiring...and he was running a 135 mile foot race in 120+ heat.

I was challenged. There are times when I am NOT engaging, talkative, and inspiring...and I am sitting in my office. When I returned to Sacramento after Badwater our conversation continues...

More to come.