Run Diva

Running With Stray Dogs in the Acerage

Above: are you bothered by stray dogs while walking or running in your neighborhood?

Dogs VS Runners - Dog Wins!

Interesting blog title; Running with stray dogs in the acerage. Is that like the Kevin Costner movie Dancing with Wolves? Unfortunately it's not quite as glamorous as a Hollywood movie.

My boyfriend lives out in Loxahatchee, Florida which the locals refer to as The Acerage. Everyone has a bit of land out here, my friends house sits on an acre and a quarter. While most homeowners with dogs have a fence surrounding the perimeter of their property, the gates to said fences are not always closed.

So, I end up encountering quite a few stray or lose dogs during my workout sessions in the acerage. Fun times - NOT! I never seem to get Fifi Muffintop chasing me during my runs, I always manage to attract Cujo the pit bull. I can outrun Fifi Muffintop, with his little bitty legs, but Cujo the pit bull sees me as LIVE PREY - get her!!!!!

Above: I think most people can outrun Fifi Muffintop!

Dogs That Escape Their Yard

I've had dogs that were behind fences during the first part of my workout, get out and be there to "greet" me on the second half of my workout. First time that happend to me was when a pit bull jumped out of its yard after I ran by its house. I was running in a remote area and there wasn't any other way for me to get back home except to pass by that house again. When I got within 1 block of the house, I saw the dog laying down across the street from its house and thought - I'm screwed! No sidewalk on the other side of the street - lots of pickup trucks and landscape trucks wizzing up and down the street so I tried to get by the dog by walking in the grass. It started coming straight for me, I found a stick and started waving it above my head, it grazed my calve but luckily didn't get through the skin. Pretty scary situation.

The second time I had a dog jump the fence was while I was riding my bicycle. This was a HUGE dog, 3 times bigger than the pit bull. I was going around 15 MPH on the bike, it slammed into my bike and pushed me all the way across the street. Luckily I am a pretty good bike rider and managed to remain upright. The mini van behind me saw what was happening and slowed down so I didn't get run over as I was skidding across the street after the dog hit my bike. Another scary situation. I just pedaled as fast as I could and got away from that dog ASAP.

Above: bike VS dog usually doesn't end up too well for either party.

Dogs Like to Chase Joggers

I'm just trying to get some exercise, pain in the ass to keep coming across stray dogs. Most strays just ignore me or growl as I go by. I just try to go to the opposite side of the street and ignore them. I stop running when I see a stray, I think if I continued to run it would just set off the dogs instinct to HUNT.

I don't want to have to carry a large stick or baseball bat or pepper spray with me everytime I go to workout in this area. I'm trying to go for a run/walk and carrying extra gear with me just isn't feasible. Have you ever tried running 5-10 miles while carrying a baseball bat!?! And I still can't believe that dog that attacked me while I was on my bike - guess he has no fear of ANYTHING?

How Do You Handle Stray Dogs?

I'd be interested to hear about your experience with stray dogs. Have you been bothered by wandering dogs, or other critters, while out for your daily run, walk or bike ride? I'd like to know how you handle that potentially dangerous situation. I've also encountered peacocks, wild turkey, snakes and other critters out in Loxahatchee, but they always leave me alone. :)

Take care,
Lynn Smythe AKA the Run Diva

Yoga Has Great Benefits for Runners!

Today's guest post is written by Carolyn Fallon, the founder and editor of the Full-On-Fit blog.

How Yoga Benefits Runners                   

No matter the reason for running, runners are always looking for the best ways to increase their running capabilities. One of the newest, but hugely beneficial practices for runners to incorporate into their training is yoga. Orthopedic surgeons at St. Joseph’s Hospital  Orthopedic Center describe how yoga provides a large variety of physical benefits, as well as emotional and mental benefits too, some of which include increased flexibility, endurance and balance, a well as an increase in the ability to monitor and regulate one’s stress response.

To improve flexibility, endurance, balance, and coordination. Yoga removes any mental stresses that a client may have. Yoga helps runners relax and become more self-aware. Here are some benefits of yoga for runners on a physical, mental, and emotional level:

The Physical Benefits

Yoga helps runners correct muscle imbalances. When training strenuously, runners need muscles to be balanced to avoid strain and injury. This helps the body handle more stress and relieves the body of chronic pain. Pranayama increase your oxygen capacity.

Most people never use the full capacity of our lungs, but yoga helps us focus on breathing deeply. Deeper breathing helps the runner to have oxygen-rich blood; oxygen-rich blood helps to runners to build endurance and increase their overall performance

After a long run, stretching is recommended to relieve muscle stiffness. Yoga is a great way to stretch, tone the body, and increase circulation. Yoga also helps runners to maintain strength and flexibility.

 

Experts recommend yoga for a warm-up before a run. Yoga can also help runners conserve their energy during a run by helping to increase lung capacity and helping the body to operate more efficiently. Regular yoga also reduces the chance of injury.

There are several different types of yoga breathing techniques that can help runners improve concentration and breathing. Alom Vilom and Yogic Deep Breathing soothes the nerves and increases lung capacity. Kapalabhati helps to flush the stale air from the lungs, and this also helps to increase the concentration. Ujjayi pranayama helps to establish breathing rhythms and increase the capacity of the lungs.
 
The Mental and Emotional Benefits

Yoga helps runners both mentally and emotionally by helping people to relax and concentrate better. Breathing asanas and pranayama helps to balance the body's nervous system and provides relaxation after running. The practice calms the body and provides a sense of stability.

Yoga should be used to recover energy and poise through breathing. Self-awareness is also increased through yoga. Yoga is especially useful for marathon runners. Yoga helps you to focus on your body and breathing during the run rather than worrying about the distance left or the outcome of the race.

Yoga for Runners

Runners benefit significantly from yoga. This is an incredible practice that will help to build endurance for long distance runs, as well as flexibility and overall strength. Consider how yoga can benefit you as a runner; both yoga and running will increase bone density, which is essential to joint health in every individual.  

Carolyn is a 20-something year old with a passion for life, fitness and overall well-being. She is an avid cycler, golfer and has known to bust some serious moves on the dance floor. Check out Carolyn’s blog at http://fullonfit.blogspot.com/!  

 

Related articles

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Child’s Pose: Yoga for Kids

Like Run Diva on Facebook

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Take care
Lynn Smythe AKA the Run Diva

Dash & Splash 5K

Dash & Splash 5K run/walk 

1 mile run/walk  

April 28th, 7:30am 5K/1 mile  

8:45am - kids dash. 

 

Registration Fee goes up Wednesday 4/25  

 

YMCA Boca Raton. 5K Run/walk. 1 mile Run/walk, Free Kids Dash.Participants may get wet during the race with hoses, water guns, sprinklers and other means(but you can avoid the water too if you like!) Run in your favorite water creature costume for special prizes, and costume contest before race! Accuchip timing for 5K & mile Run. Awards: 5K Top 3 overall, top master, Top 3 in 5 year age groups. - 10 & under, 11-14, 15-19...65+. One Mile Run: Top 3 male/female 7 & under, 8-10, 11-13, 14-17. Adults may enter one mile but no awards.  

 

 

Jump in the YMCA pools after the race, raft races, water slides at finish line!Bounce house for kids, healthy breakfast after race! 

Starting this Thursday 4/26 is our Free one mile Spring running series at Runner's Edge 6pm. Call for details. 561-361-1950 

 

Dash & Splash 5K YMCA - Boca Raton 4/28/2012 YMCA Boca Raton Boca Raton, Florida

Go to Active.com

2012 Fit2Run 4 Miler

Run a Local Race

I just registered to participate in the 2012 Fit2Run 4 miler. The run is sponsored by Fit2Run, the running super store, and takes place at Okeeheelee Park in Greenacres, FL on Saturday, April 28. The park is right next to my apartment, so it's an easy 1/2 to 1 mile warm up run from my apartment to the race start. I'll be able to save a few cents on gas by walking/jogging to the race start instead of taking my mini van. I've done this race in the past and really like running in Okeeheelee Park.

Race Details

Date: Saturday, April 28, 2012
Start Time: 7:00 am
(Time Zone: US/Eastern)

Category: Fit2Run, The Mall at Wellington Green

Details

The 5th Annual Fit2Run 4 Miler and Youth mile is an event for runners of all levels. It takes place at Okeeheelee Park in West Palm Beach. In addition to the 4 Mile race, there will be a club challenge. Top running club takes home the coveted Fit2Run Club Challenge Trophy and bragging rights.

Individuals $25 thru April 14, then $30 until April 26

Running Club and Fit2Run Club members $20 thru April 14, then $25.

Youth Mile $5 until April 26. Race Day $7.

Race day $35 for everyone
Event schedule and times

* Registration 6:00am

* 4 Miler start 7:00 am

* Youth Mile start 8:30am

More Info: http://www.active.com/running/west-palm-beach-fl/fit2run-4-miler-2012

Location Details

7715 Forest Hill Blvd
West Palm Beach FL

Take care,
Lynn Smythe AKA the Run Diva

Run Diva Trains for Nike Women's Marathon

Lynn Smythe Trains for Nike Women's Marathon

Apr 16, 2012

Above: Lynn Smythe at the 2012 Disney Half Marathon

ANOTHER TEAM IN TRAINING EVENT

I'm at it again! I will be participating in the 2012 Nike Women's Marathon with the Leukemia & Lymphoma Society's Team in Training program. Nike is a 26.2 mile running event, whick takes place on October 14th in San Francisco, California. Nike will be my 9th event with the Leukemia & Lymphoma Society's Team in Training program. I have completed 5 century bike rides, a sprint triathlon, a Olympic triathlon and a half marathon since first volunteering my time with Team in Training in 2006.

SUMMARY OF MY TEAM IN TRAINING EVENTS

• Fall 2006 – team member - Intracoastal Waterway Century Ride - Cocoa Beach, FL
• Fall 2007 – co-mentor - El Tour de Tucson Century Ride - Tucson, AZ
• Fall 2008 – mentor - Intracoastal Waterway Century Ride - Cocoa Beach, FL
• Spring 2009 – team member - America's Most Beautiful Bike Ride - Tahoe, NV
• Fall 2010 –team member – Intracoastal Waterway Century Ride– Cocoa Beach, FL
• Spring 2011 – team member – FAU Wellness Triathlon – Boca Raton, FL
• Spring 2011 – team member – St. Anthony’s Triathlon – St. Petersburg, FL
• Winter 2011 – team member – Disney half Marathon – Orlando, FL
• Summer 2012 - team member - Nike Women's Marathon - San Francisco, CA

LEUKEMIA & LYMPHOMA SOCIETY

The Leukemia & Lymphoma Society is a non-profit charity that conducts research towards cures, and helps ease the burden of those battling blood cancers such as leukemia, Hodgkin’s disease, lymphoma and myeloma.

Please consider making a donation to support my participation in Team in Training, and help advance the Leukemia & Lymphoma Society’s mission. You may make a donation by visiting my fundraising website which is located at: http://pages.teamintraining.org/pb/nikesf12/lsmythe Or you may send me a check, made out to the Leukemia & Lymphoma Society, to my home address listed below.

TRAINING UPDATES

Follow along my Bike Diva and Run Diva blogs for updates to my training and fundraising efforts as I train for the Nike Women's Marathon.

Lynn Smythe

516 Olive Tree Circle

Greenacres, FL 33413

New Night Race at Disney World

PRESS RELEASE

If you’re a runner, Christmas is coming a little early for you thanks to our runDisney team, which thinks it’s found the perfect gift for you. Open it up by clicking on this video.

 

Yep, we’re reviving the popular The Twilight Zone Tower of Terror theme and creating The Twilight Tower of Terror 10-Miler Weekend at Walt Disney World Resort in 2012. If you like to have a scary good time when you run, this race will be the perfect weekend much like The Twilight Zone Tower of Terror 13K race we last staged at Disney’s Hollywood Studios in 2009.

This new race, scheduled for Sept. 29, will follow a similar course – through the set of “Lights, Motors, Action! Extreme Stunt Show’’ and past Mickey’s Sorcerer’s Hat – but features runDisney’s first-ever 10-mile distance that finishes, appropriately enough, near The Twilight Zone Tower of Terror attraction. If you “survive’’ the experience, you’ll be treated to a shiny new medal and a rocking post-race party with your family and friends that features live music, Disney characters and exclusive access to attractions such as Rock ‘n’ Roller Coaster Starring Aerosmith, Star Tours, Toy Story Mania! and, of course, The Twilight Zone Tower of Terror.

The new The Twilight Zone Tower of Terror race is our sixth signature runDisney event and the second nighttime race at Walt Disney World Resort. To make room for it, though, we’re shifting our other nighttime event, the Disney Wine & Dine Half Marathon Weekend, to Nov. 9-10 during the final weekend of the popular Epcot International Food & Wine Festival.

Like all runDisney events, the race weekend will feature a variety of events, including a 5K, kid’s races and a Health & Fitness Expo all at the ESPN Wide World of Sports Complex at Walt Disney World Resort.

Mark your calendars now for Feb. 14. That’s the day you can start registering for the new race at runDisney.com. Should be a “terror-ably’’ good time.

10th Annual Butterfly Run

Run With the Butterflies

Well, you're not actually running with the butterflies, but the Butterfly Run benefits the National Wildlife Federation. My husband and I both did this run back in 2010. I just signed up for the 10th Annual Butterfly Run which takes place on Sunday, February 5, 2012. If you sign up ahead of time, registration is only $25. If you wait until the day of the race to sign up, the fee goes up to $50.

WHEN :	Sunday, February 5, 2012 7:30 a.m. start
WHERE :	Sabal Pines Park 5005 N.W. 39th Ave. Coconut Creek, FL 33063 [general map] [Yahoo! Map]
ENTRY :	Early Registration through Feb. 2nd - $25.00 Student Fee - $15 (17 yrs. and under) Race Day - $50.00 (includes students)

 

DIVISIONS :	10 & Under 11-13 14-16 17-19 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70-74 75 and above
T-SHIRTS :	Commemorative T-Shirts guaranteed for the first 800 entrants. Late registrants are not guaranteed correct sizes on race day. Race day registrants are on a first-come, first-served basis, while supplies last.
COURSE :	USA Track & Field Sanctioned. Course number FL 0803IEBM
PROCEEDS :	Partial proceeds from this event will benefit the National Wildlife Federation.

 

Above: official course map. Click on the map to see a larger version.

Additional Information

Website: http://www.butterflyrun.com/

Facebook: http://www.facebook.com/events/276151062426419/

Active.com registration page: http://www.active.com/running/coconut-creek-fl/10th-annual-coconut-creek-5k-butterfly-run-2012?int=29-6

Take care,
Lynn Smythe AKA the Run Diva

Run Diva 2012 Brooks ID Member

Athletic Sponsorship

I've been racing since 2008 and have a few companies that sponsor me each year. I am 48 years old and an enthusiastic age group amateur athlete. I try to look for companies to sponsor me in a few key areas each year:

1. running gear and accessories - running shoes and run clothing
2. bike gear and accessories - helmets, sunglasses, wheels, clothing
3. sports nutrition - gels, blocks, recovery drinks, etc...
4. personal care products - sun screen, lip gloss, anti-chafe cream, etc...

Above: my new Brooks T7 racing flats and the awesome Brooks Green Silence in the purple/yellow color scheme.

What is Brooks ID?

According to the Brooks website; "Brooks I.D. stands for Inspire Daily. The 800+ members are active in their running communities and share a passion for the Brooks brand. They are runners who are winners in their own right: Winning their age divisions, accomplishing their personal goals, pushing their limits, and encouraging others to do the same."

Brooks has been my run shoe sponsor for the past few years. Here is my history of sponsorship with Brooks.

• 2009 - Brooks ID member - monetary allowance plus deep discount on additional purchases
• 2010 - Brooks ID member - deep discount on purchases
• 2011 - Brooks Fanatics member - smaller discount on purchases
• 2012 - Brooks ID member - generous monetary allowance for free gear plus deep discount on additional purchases

For the 2011 race season, Brooks had stricter requirements to become a member of the Brooks ID program. Many former Brooks ID members were switched out to the Brooks Fanatics program. My pet peeve with the Brooks ID sponsorship was that they never had a good way to report race results for anyone that wasn't a pure runner. So for someone like myself that raced mainly duathlons, and now triathlons, I couldn't report the results of those races. I participate in 15-20+ events per year, but only only a few of them are running only events.

In the fall of this year I decided to send Brooks a copy of my 8 page sponsorship proposal. A few weeks later I received an email inviting me to apply to the Brooks ID program for the 2012 race season. I filled out their on-line application and heard back from them a few days ago saying I was accepted back into the Brooks ID program for the 2012 race season, SWEET!

Above: some of my awesome Brooks running gear.

Social Media Rules

I got back into the Brooks ID program as influential member of the media, not because of my spectacular race results. I have 3 sports blogs, I'm very active on both Twitter and Facebook, and I participate in close to 20 races per year. My husband and I have volunteered since 2006 with Team in Training to help raise $$ for the Leukemia & Lymphoma Society, he is the cycle coach for our local Team in Training chapter and I have mentored two cycle teams. I am also active in a couple of running, cycling and triathlon clubs where the members see all the gear I train and race in.

Here are my social media links

Main Facebook page - www.facebook.com/bikediva

Twitter - twitter.com/#!/thebikediva

Bike Diva blog - www.bikediva.net

Run Diva blog - www.rundiva.net

Sports Nutrition Diva blog - www.sportsnutritiondiva.net

Above: left to right - Brooks T6 Racers, Brooks Launch, Brooks ST5

My Favorite Brooks Gear

I have a ton of Brooks running shoes in my closet. When I find a pair of shoes I like I have a tendency to start stock piling the shoes so if the shoe is going to be retired, I will have a pair or two in reserve. I wear different shoes depending on the type of training and racing I do. Except for my trail running shoes, I like very minimalist/neutral, lightweight running shoes.

Here are my current favorite Brooks shoes:

Brooks Launch - my go to shoe for longer training runs and for racing half and full marathons. This is the kind of shoe most of my running friends use. It is a bit stiffer than I like to run in now that I made the switch from being a heel striker to a mid-foot striker a couple of years ago. I still use the Launch for longer races where I'm worried about fatigue setting in for the last few miles.

Brooks T6 and T7 Racer - lightweight racing flat. I wear the T6 sock-less for races up to 5k distance and for my sprint distance triathlons. I'll usually use them with a pair of thin socks if I'm going up to 10k distance or doing an Olympic distance triathlon. I loved the T6, which Brooks no longer makes, so I have a pair of the T7 waiting in my closet for when my T6 need to be retired.

As a triathlete I am always looking for ways to shave a few seconds off my race time. I come out of the swim with wet feet, I don't wear socks with my bike shoes so I started thinking about going sock-less on the run. I've gone up to 7 miles in the T6 and T7 without socks. My advice if going sock-less, start out with short runs and use a lot of Body Glide or similar anti-chafe product all over your toes and heel.

Brooks Green Silence - I'll wear these for training and racing up to 8 or 10 miles. A cool shoe, made out of recycled products, available in lots of funky colors. Yup, I like really loud/obnoxious colored run shoes, part of the reason why I love the Green Silence.

Brooks Cascadia 5 - very stiff shoe with lots of traction. Great trail running/off road shoe. A lot more shoe than I normally like but I've had problems slipping/falling/twisting ankle every time I go for a trail run so I decided a more stable shoe is what I need when trail running.

Brooks Pure Grit - I wear tested a pair of these minimal trail running shoes in the spring of this year. I actually never wore them on the trail and only wore them for road running. I really loved these shoes, they were like wearing slippers! I wore them to death and recently wore them for the last time at the south Florida Warrior Dash. Everyone donates their shoes to Green Sneakers at the end of the race so I need to purchase another pair of Pure Grit for myself. Read my race report of the Warrior Dash - Run Diva at South Florida Warrior Dash.

Above: Brooks Green Silence in the red/yellow color scheme. I call these my Ronald McDonald shoes - LOL!

Additional Sponsorship Information

Brooks I.D. has changed to an invitation-only system. If you are interested in the program or know a qualified applicant, please send a resume to:

Brooks Sports
attn: Brooks I.D. Program
19910 N Creek Pkway, Ste 200
Bothell, WA 98011

Read my detailed articles on the Bike Diva blog regarding how to find sponsorship opportunities.

2012 Athletic Sponsorship Opportunities

How to Find Sponsorship Opportunities

Take care,
Lynn Smythe, AKA the Run Diva

Sunshine State Races

Press Release

For immediate release: Nov. 30, 2011 Contact: Deb Weinreich, Eident Sports, 401-228-0178

• Sunshine State Races Debuts in West Palm Beach in February
• New running event features a half marathon and 5k
• SPECIAL DISCOUNT UNTIL DECEMBER 15TH!

Providence, RI - A new running event will debut this winter in West Palm Beach, FL. The inaugural Sunshine State Races will be held on Saturday, February 25, 2012 in scenic West Palm Beach and is sponsored in part by WRMF radio 97.9 FM. The event will feature a half marathon and a 5k. The announcement was made today by Eident Sports Marketing and Forte Interactive.

“With its scenic water views and pristine neighborhoods, West Palm Beach is a beautiful venue to host the Sunshine State Races,” said John Mathews, president, Eident Sports Marketing. “By incorporating both a half marathon and a 5k, the Sunshine State Races offers something for runners of all levels.”

The Sunshine State Races half marathon and 5k will both start and finish at the Meyer Ampitheatre in West Palm Beach. The half marathon course will run on Flagler Drive past Palm Beach Atlantic University, El Cid and other waterfront neighborhoods. The course continues through SoSo and turns around just north of the Spillway. Runners continue on Flagler Drive past the Green Market before heading back to finish at the Meyer Ampitheatre.

By participating in the Sunshine State Races, runners will also be making strides for those less fortunate. Over 1,700 children in the Palm Beach County School District are homeless and over 50 percent of children are receiving free or reduced price lunches, with that number increasing to over 95 percent in the Glades area. Thus, a portion of the proceeds from the Sunshine State Races will benefit various nonprofit organizations whose mission is to end hunger in Palm Beach County.

“We are excited to be part of the Sunshine State Races because it combines three of our
company’s loves – running, online technology and helping nonprofits.” said Robert Anderson, VP and Co-Founder of Forte interactive, Inc.

To register or for additional information, visit www.sunshinestateraces.com

INTERESTED IN PARTICIPATING?
RECEIVE THIS DISCOUNT UNTIL DECEMBER 15TH:
HALF MARATHON – 20% Off (CODE: SSR100)
5K – 10% Off (CODE: SSR50)
DON’T FORGET THAT REGISTRATION FEES GO UP ON DECEMBER 1ST!!!!

About Eident Sports Marketing
Eident Sports is a full-service event management and sports marketing company based in Providence, RI. Eident has several properties in the region, ranging from turn-key sporting events to sponsorship sales alliances with key partners. For more information on Eident’s events and offerings, please visit eidentsports.com

About Forte Interactive, Inc.
Forte Interactive, Inc., a proven leader in nonprofit web development and technology consulting, empowers organizations to implement innovative and cost-effective online website solutions through its web-based software technologies. Forte’s wide range of nonprofit web solutions includes: website design, online fundraising, custom software development, easy-to-use web content management, and charity race registration. Forte has been amplifying the impact of the nonprofit community through technology since 1999. For more information, please visit www.forteinteractive.com or call (866)-55-FORTE.