#william higdon | Explore Tumblr Posts and Blogs

hotguysfugue · 4 years

Text

top 100 pieces of western art music (2020 edition)

it’s been approximately a year since i posted my 2019 list, so here goes nothing!

100. Antonin Dvorak - Symphony No. 8

99. Bohuslav Martinu - String Trio No. 1

98. György Ligeti - String Quartet No. 1

97. G.F. Haas - String Quartet No. 2

96. Arnold Schoenberg - Verklärte Nacht

95. William Walton - Violin Concerto

94. Samuel Barber - Violin Concerto

93. Maurice Ravel - Trois Poèmes de Stéphane Mallarmé

92. Bela Bartok - Concerto for Orchestra

91. Krysztof Penderecki - Threnody

90. G.F. Handel/Johan Halverson - Passacaglia

89. Max Grafe - Moon Cycles

88. John Cage - 59 ½ for a string player

87. J.S. Bach - Harpsichord Concerto No. 1

86. Gustav Mahler - Symphony No. 1

85. Jennifer Higdon - blue cathedral

84. Sergei Prokofiev - Violin Concerto No. 1

83. George Crumb - Makrokosmos III (Music for a Summer Evening)

82. Paul Hindemith - String Quartet No. 4

81. Alban Berg - Violin Concerto

80. Dmitri Shostakovich - String Quartet No. 10

79. Luciano Berio - Sequenza XIVb

78. Steve Reich - Music for 18 Musicians

77. Charles Ives - The Unanswered Question

76. Eugene Ysaye - Solo Sonata No. 2

75. Tomás Luis de Victoria - O magnum mysterium

74. Sergei Prokofiev - Sinfonia concertante

73. Maurice Ravel - String Quartet

72. György Ligeti - String Quartet No. 2

71. Witold Lutosławski - Partita (for Violin & Orchestra)

70. Pierre Boulez - Anthemes

69. Augusta Read Thomas - Incantation

68. Erwin Schulhoff - Five Pieces

67. Gustav Mahler - Symphony No. 6

66. Krysztof Penderecki - Cadenza

65. Steve Reich - Music for Pieces of Wood

64. John Luther Adams - Dream of the Canyon Wren

63. Caroline Shaw - Valencia

62. Brian Ferneyhough - String Quartet No. 6

61. G.F. Haas - Solo (for viola d’amore)

60. Paul Hindemith - Viola Sonata

59. Iannis Xenakis - Metastasis

58. Andy Akhio - to wALk Or ruN in wEst harlem

57. Dmitri Shostakovich - Violin Sonata

56. Jessie Montgomery - Starburst

55. John Corigliano - Symphony No. 1

54. Kate Soper - Ipsa Dixit

53. Grazyna Bacewicz - Concerto for Strings

52. Alfred Schnittke - Concerto for Piano and Strings

51. Ben Johnston - String Quartet No. 4

50. Igor Stravinsky - Petrouchka

49. Dmitri Shostakovich - Symphony No. 10

48. Arnold Schoenberg - Pierrot Lunaire

47. Folke Rabe - Basta

46. Bela Bartok - String Quartet No. 4

45. Jennifer Higdon - Viola Concerto

44. Elizabeth Maconchy - String Quartet No. 11

43. György Ligeti - Lux aeterna

42. Herbert Howells - Elegy

41. Olivier Messiaen - Quatuor pour la fin du temps

40. J.S. Bach - Violin Sonata No. 2

39. Arvo Pärt - Fratres

38. Alberto Ginastera - Piano Concerto No. 1

37. Igor Stravinsky - L’oiseau de feu

36. John Luther Adams - The Wind in High Places

35. Alberto Ginastera - Harp Concerto

34. Silvestre Revueltas - La noche de los Mayas

33. William Grant Still - Afro-American Symphony

32. George Rochberg - String Quartet No. 3

31. Jessie Montgomery - Source Code

30. Ben Johnston - String Quartet No. 7

29. Bedrïch Smetana - String Quartet No. 1

28. Caroline Shaw - Entr’acte

27. Igor Stravinsky - Le sacre du printemps

26. Alberto Ginastera - Violin Concerto

25. Kaija Saariaho - Nocturne

24. Grazyna Bacewicz - Quartet for Four Violins

23. György Ligeti - Sechs Bagatellen/Musica Ricercata

22. Salvatore Sciarrino - Capricci per violino solo

21. Dai Fujikura - Fluid Calligraphy

20. Sky Macklay - Many, Many Cadences

19. Alberto Ginastera - String Quartet No. 1

18. György Ligeti - Violin Concerto

17. Luciano Berio - Sequenza III

16. Jessie Montgomery - Strum

15. George Crumb - Black Angels

14. Dmitri Shostakovich - String Quartet No. 8

13. Iannis Xenakis - Naama

12. Luciano Berio - Sequenza VIII

11. Toru Takemitsu - Rain Spell

10. Andy Akhio - NO one to kNOW one

9. Alberto Ginastera - String Quartet No. 2

8. Alfred Schnittke - Concerto Grosso No. 1

7. Caroline Shaw - Partita for Eight Voices

6. John Luther Adams - Canticles of the Sky

5. György Ligeti - Mysteries of the Macabre

4. Maurice Ravel - Introduction & Allegro

3. Jennifer Higdon - Violin Concerto

2. György Ligeti - Requiem

1. Kate Soper - Voices from the Killing Jar

29 notes · View notes

phatjosh180 · 5 years

Text

Even More Quotes for Runners

Did you need more quotes in your life? No? Well, I hate to break it to you, but you’re getting a bunch. I collect quotes like how single women my age collect cats. I can’t get enough of them.

There’s something about a good thought provoking quote that can change not just your perspective, but shift it as well. It’s one thing to be inspired by a quote, but it’s a total different thing to be changed by one. Something that’s happened to me many times in my life.

In addition to keeping a database of quotes for running, I hoard quotes for inspiration and motivation — socially, mentally, emotionally and spiritually. I might share some of quotes on my personal blog Josherwalla.com sometime later, but for here — this is all about running, fitness and health.

I use many of these quotes also to make into memes for the Trails & Pavement Instagram page. So make sure to follow the page for some great running related quotes and more.

Anyways, without any further adieu, here are some more running quotes …

“As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are.” Joan Benoit Samuelson

“Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable.” Kara Goucher

“Pain is inevitable. Suffering is optional.” Haruki Murakami

“If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.” Les Brown

“Obstacles can’t stop you. Problems can’t stop you. Most of all, other people can’t stop you. Only you can stop you.” Jeffrey Gitomer

“Action is eloquence.” William Shakespeare

“You didn’t beat me. You merely finished in front of me.” Hal Higdon

“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” Voltaire

“Adversity causes some men to break; others to break records.” William Arthur Ward

“It is not the mountain we conquer but ourselves.” Edmund Hillary

“It’s very hard at the beginning to understand that the whole idea is not to beat the other runners. Eventually, you learn that the competition is against the little voice inside you that wants you to quit.” George Sheehan

“The biggest mistake an athlete can make is to be afraid of making one.” L. Ron Hubbard

“Running is real and relatively simple … but it ain’t easy.” Mark Will-Weber

“We all have bad days and bad workouts, when running gets ugly, when split times seem slow, when you wonder why you started. It will pass.” Hal Higdon

“Nothing, not even pain, lasts forever. If I can just keep putting one foot in front of the other, I will eventually get to the end.” Kim Cowart

“Set aside a time solely for running. Running is more fun if you don’t have to rush through it.” Jim Fixx

“Dwell on the beauty of life. Watch the stars, and see yourself running with them.” Marcus Aurelius

“I’m not as fast or flexible as I once was, but running keeps me young” Nicole DeBoom

“Ever tried. Ever failed. No Matter. Try again. Fail again. Fail better.” Samuel Beckett

“Winning doesn’t always mean getting first place; it means getting the best out of yourself.” Meb Keflezighi

“It’s a treat being a runner, out in the world by yourself with not a soul to make you bad-tempered or tell you what to do.” Alan Sillitoe

“Winning has nothing to do with racing. Most days don’t have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up.” Amby Burfoot

“The Secret to a long and healthy life is to be stress-free. Be grateful for everything you have, stay away from people who are negative stay smiling and keep running.” Fauja Singh

“I’ve learned that it’s what you do with the miles, rather than how many you’ve run.” Rod DeHaven

“Our doubts are our traitors and make us lose the good we oft might get by fearing to attempt.” William Shakespeare

“What I’ve learned from running is that the time to push hard is when you’re hurting like crazy and you want to give up. Success is often just around the corner.” James Dyson

“A goal is not always meant to be reached, it often serves simply as something to aim at.” Bruce Lee

“What is the source of my success? I think it’s a combination of consistency and balance.” Mark Allen

“Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it’s all about.” PattiSue Plumer

“The real purpose of running isn’t to win a race. It’s to test the limits of the human heart.” Bill Bowerman

“For me, races are the celebration of my training.” Dan Browne

“God has given me the ability. The rest is up to me. Believe. Believe. Believe.” Billy Mills

“There is magic in misery. Just ask any runner.” Dean Karnazes

“If there is no struggle, there is no progress.” Frederick Douglass

“Motivation is what gets you started. Habit is what keeps you going.” Jim Ryin

“You must do the thing you think you cannot do.” Eleanor Roosevelt

“You have power over your mind – not outside events. Realize this, and you will find strength.” Marcus Aurelius

“Running is the greatest meaphor for life, because you get out of it what you put into it.” Oprah Winfrey

“It is good to have an end to journey toward; but it is the journey that matters, in the end.” Ursula K. Le Guin

“Run when you can, walk if you have to, crawl if you must; just never give up.” Dean Karnazes

“Happiness lies, first of all, in health.” George William Curtis

“The pain of running relieves the pain of living.” Jacqueline Simon Gunn

“It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.” John Bingham

“Success doesn’t come to you; you go to it.” T. Scott McLeod

“If you cannot do great things, do small things in a great way.” Napoleon Hill

“Heroism is endurance for one moment more.” George F. Kennan

“This above all: to thine ownself be true. And it must follow, as the night the day, Thou canst not then be false to any man.” William Shakespeare

“Some people dream of success, while other people get up every morning and make it happen.” Wayne Huizenga

“Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.” Maya Angelou

“Getting more exercise isn’t only good for your waistline. It’s a natural anti-depressant, that leaves you in a great mood.” Auliq Ice

“The reason we race isn’t so much to beat each other … but to be with each other.” Christopher McDougall

“Obstacles are those frightful things you see when you take your eyes off your goal.” Henry Ford

“Victory is in having done your best. If you’ve done your best, you’ve won.” Bill Bowerman

“It is hard to fail, but it is worse never to have tried to succeed.” Theodore Roosevelt

“That’s the thing about running: your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life is.” Kara Goucher

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” Earl Nightingale

“It does not matter how slowly you go as long as you do not stop.” Confucius

“I always tell my athletes, don’t confuse difficulty with failure.” Eric Orton

“That’s the thing about running: your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life is.” Kara Goucher

“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.” Lou Holtz

“Running has taught me, perhaps more than anything else, that there’s no reason to fear starting lines…or other new beginnings.” Amby Burfoot

“Running has taught me to love my brain, my body, and what both can do for me when I use them wisely and appreciate them” Meggie Smith

“‘I breathe in strength and breathe out weakness,’ is my mantra during marathons—it calms me down and helps me focus.” Amy Hastings

“Make each day your masterpiece” John Wooden

“There is no chance, no destiny, no fate, that can circumvent or hinder or control the firm resolve of a determined soul.” Ella Wheeler Wilcox

“My drops of tears I’ll turn to sparks of fire.” William Shakespeare

“Winners are losers who got up and gave it one more try.” Dennis DeYoung

“Nothing great was ever achieved without enthusiasm.” Ralph Waldo Emerson

“Failures to heroic minds are the stepping stones to success.” Thomas Chandler Haliburton

“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.” Thomas Jefferson

“Adopt the pace of nature: her secret is patience.” Ralph Waldo Emerson

“It doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.” Fred Lebow

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie

“Act like a horse. Be dumb. Just run.” Jumbo Elliot

“If you want to run, then run a mile. If you want to experience another life, run a marathon.” Emil Zatopek

“I often lose motivation, but it’s something I accept as normal.” Bill Rodgers

“Success is the sum of small efforts, repeated day in and day out.” Robert Collier

“Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.” Stephen Covey

“Age is no barrier. It’s a limitation you put on your mind.” Jackie Joyner-Kersee

“Stamina, speed, strength, skill and spirit. But the greatest of these is spirit.” Ken Doherty

“If you believe you can, you probably can. If you believe you won’t, you most assuredly won’t.” Denis Waitley

“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” Jimmy Dean

“The only disability in life is a bad attitude.” Scott Hamilton

“You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.” Edmund Hillary

“First say to yourself what you would be; and then do what you have to do.” Epictetus

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” George Lorimer

“Now bid me run, and I will strive with things impossible.” William Shakespeare

“If you want to live a happy life, tie it to a goal, not to people or things.” Albert Einstein

“We are all faced with a series of great opportunities – brilliantly disguised as insoluble problems.” John Gardner

“I dream my painting and I paint my dream.” Vincent Willem van Gogh

“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” Ralph Waldo Emerson

“If you are losing faith in human nature, go out and watch a marathon.” Kathrine Switzer

“Courage doesn’t always roar, sometimes it’s the quiet voice at the end of the day whispering ‘I will try again tomorrow” Mary Anne Radmacher

“Mental will is a muscle that needs exercise, just like the muscles of the body.” Lynn Jennings

“Next to trying and winning, the best thing is trying and failing.” L.M. Montgomery

“A course never quite looks the same way twice. The combinations of weather, season, light, feelings and thoughts that you find there are ever-changing.” Joe Henderson

“Part of a runner’s training consists of pushing back the limits of his mind.” Kenny Moore

“Running is my private time, my therapy, my religion.” Gail W. Kislevitz

“Have a dream, make a plan, go for it. You’ll get there I promise.” Zoe Koplowitz

“Only those who risk going too far, can possibly find out how far one can go.” T.S. Elliot

“If you fell down yesterday, stand up today.” H.G. Wells

“Every run is a work of art, a drawing on each day’s canvas. Some runs are shouts and some runs are whispers. Some runs are eulogies and others celebrations.” Dagny Scott Barrio

“In many ways, a race is analogous to life itself. Once it is over, it cannot be re-created. All that is left are impressions in the heart, and in the mind.” Chris Lear

“You need to choose to be great. It’s not a chance, it’s a choice.” Eliud Kipchoge

“It hurts up to a point and then it doesn’t get any worse.” Ann Trason

“He knows not his own strength who hath not met adversity.” William Samuel Johnson

“The man who moves a mountain begins by carrying away small stones.” Confucius

“I look at struggle as an opportunity to grow. True struggle happens when you can sense what is not working for you and you’re willing to take the appropriate action to correct the situation. Those who accomplish change are willing to engage the struggle.” Danny Dreyer

“Seventy percent of success in life is showing up.” Woody Allen

“You cannot propel yourself forward by patting yourself on the back.” Steve Prefontaine

“The greatest pleasure in life, is doing the things people say we cannot do.” Walter Bagehot

“You do not write your life with words … You write it with actions. What you think is not important. It is only important what you do.” Patrick Ness

“Our food should be our medicine and our medicine should be our food.” Hippocrates

“Nothing is more beautiful than the loveliness of the woods before sunrise.” George Washington Carver

“The man who goes farthest is generally the one who is willing to do and dare.” Dale Carnegie

“If you want to run, then run a mile. If you want to experience another life, run a marathon.” Emil Zatopek

“People with goals succeed because they know where they’re going.” Earl Nightingale

“Keep steadily before you the fact that all true success depends at last upon yourself.” Theodore T. Hunger

“Life is either a daring adventure or nothing.” Helen Keller

“To give anything less than your best is to sacrifice the gift.” Steve Prefontaine

“Exercise should be regarded as tribute to the heart.” Gene Tunney

“Most people never run far enough on their first wind to find out they’ve got a second.” William James

“You may be the only person left who believes in you, but it’s enough. It takes just one star to pierce a universe of darkness. Never give up.” Richelle E. Goodrich

“Some sessions are stars and some are stones, but in the end they are all rocks and we build upon them.” Chrissie Wellington

“We must embrace pain and burn it as fuel for our journey.” Kenji Miyazawa

“Don’t fight the trail, take what it gives you. If you have a choice between one step or two between rocks, take three.” Christopher McDougall

“Every race is a question, and I never know until the last yards what the answer will be. That’s the lure of racing.” Joe Henderson

“There is nothing so momentary as a sporting achievement, and nothing so lasting as the memory of it.” Greg Dening

“Run hard when it’s hard to run” Pavvo

“Strength does not come from the physical capacity. It comes from an indomitable will.” Mahatma Gandhi

“We all know that if you run, you are pretty much choosing a life of success because of it.” Deena Kastor

“The obsession with running is really an obsession with the potential for more and more life.” George Sheehan

“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” John Wooden

“Even if you’re on the right track, you’ll get run over if you just sit there.” Will Rogers

“Stadiums are for spectators. We runners have nature and that is much better.” Juha Vaatainen

“Our greatest glory is not in never falling, but in rising every time we fall.” Confucius

“The marathon is not really about the marathon, it’s about the shared struggle. And it’s not only the marathon, but the training.” Bill Buffum

“Action is the foundational key to all success.” Pablo Picasso

“You can’t wait for inspiration. You have to go after it with a club.” Jack London

“It doesn’t matter where you came from. All that matters is where you are going.” Brian Tracy

“The harder the hill, the steeper the climb, the better the view from the finishing line.” Paul Newman

“Patience, persistence and perspiration make an unbeatable combination for success.” Napoleon Hill

“As athletes we have ups and downs. Unfortunately you can’t pick the days they come on.” Deena Kastor

“The point is whether or not I improved over yesterday. In long-distance running the only opponent you have to beat is yourself, the way you used to be.” Haruki Murakami

“If you train your mind for running, everything else will be easy.” Amby Burfoot

“Things turn out the best for the people who make the best of the way things turn out.” John Wooden

“A goal properly set is halfway reached.” Zig Ziglar

“Life isn’t a matter of milestones, but of moments.” Rose Kennedy

“I determined never to stop until I had come to the end and achieved my purpose.” David Livingstone

“Champions keep playing until they get it right.” Billie Jean King

“Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough.” Hal Higdon

“Tough times never last, but tough people do.” Robert H. Schuller

“Success is not the absence of failure; it’s the persistence through failure.” Aisha Tyler

“Without deviation from the norm, progress is not possible.” Frank Zappa

“Without hustle, talent will only carry you so far.” Gary Vaynerchuk

“Attitude is a little thing that makes a big difference.” Winston S. Churchill

“Running is like celebrating your soul. There’s so much it can teach us in life.” Molly Barker

“I am not afraid to fail; to get lost, to dream, to be myself, to find. I am not afraid to live.” Killian Jornet

“Happiness is like a butterfly. The more you chase it, the more it eludes you. But if you turn your attention to other things, It comes and sits softly on your shoulder.” Henry David Thoreau

“Life is a succession of lessons which must be lived to be understood.” Helen Keller

“The secret of success is constancy to purpose.” Benjamin Disraeli

“There is one quality that one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it.” Napoleon Hill

“Don’t be afraid to dream of achieving the impossible.” Shalane Flanagan

“We must not allow other people’s limited perceptions to define us.” Virginia Satir

“The difference between the impossible and the possible lies in a person’s determination.” Tommy Lasorda

“The whole universe is change and life itself is but what you deem it.” Marcus Aurelius

“I’d rather regret the things I’ve done than regret the things I haven’t done.” Lucille Ball

“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” Conrad Hilton

“The eye sees only what the mind is prepared to comprehend.” Robertson Davies

“Every single one of us possesses the strength to attempt something he isn’t sure he can accomplish.” Scott Jurek

“If you start to feel good during an ultra, don’t worry, you will get over it.” Gene Thibeault

“Love the life you live. Live the life you love.” Bob Marley

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” Joshua J. Marine

“All progress takes place outside the comfort zone.” Michael John Bobak

“Things won are done; joy’s soul lies in the doing.” William Shakespeare

“Success consists of getting up just one more time than you fall.” Oliver Goldsmith

“Nothing, not even pain, lasts forever.” Kim Cowart

“Success is getting what you want, happiness is wanting what you get.” W. P. Kinsella

“Everything that happens to us leaves some trace behind; everything contributes imperceptibly to make us what we are.” Johann Wolfgang von Goethe

“You can waste your lives drawing lines. Or you can live your life crossing them.” Shonda Rhimes

“I didn’t give myself enough breaks during the training year to recover. I didn’t understand the power of periodization.” Alberto Salazar

“If you cannot be a poet, be the poem.” David Carradine

“Sometimes, success almost haunts you. You want to be the best at everything you do and know you have to work hard.” Katarina Witt

“All great achievements require time.” Maya Angelou

“We cannot start over. But we can begin now and make a new ending.” Zig Ziglar

“The power of imagination makes us infinite.” John Muir

“The virtue lies in the struggle, not in the prize.” Richard Monckton Milnes

“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say, I used everything you gave me.” Erma Bombeck

View this post on Instagram

A post shared by Trails & Pavement (@trailsandpavement) on Nov 13, 2018 at 5:49am PST

Even More Quotes for Runners was originally published on My Life in the Slow Lane.

#@trailsandpavement #Fitness #fitness quotes #goals #health #health quotes #instagram #life quotes #quotes #run #runner #runners #runners life #running #running quotes

4 notes · View notes

gethealthy18-blog · 4 years

Text

Are Cruciferous Vegetables Bad for Thyroid?

New Post has been published on http://healingawerness.com/news/are-cruciferous-vegetables-bad-for-thyroid/

Are Cruciferous Vegetables Bad for Thyroid?

Table of Contents[Hide][Show]

“Eat food, not too much, mostly plants.” -Michael Pollan

This is the advice most of us know to be true — that if we eat our veggies, and lots of them, we will be healthier… right?

I always thought so, until I was diagnosed with Hashimoto’s, an autoimmune condition affecting the thyroid. I read a lot of information about how people with thyroid problems should stop eating cruciferous vegetables, such as broccoli, cabbage, or cauliflower.

Unfortunately, these are some of my favorite vegetables! As I dug into the controversy, I found some sources claim that all cruciferous veggies should be avoided, while others say it’s okay to eat them if they’re cooked. I also read that it’s recommended to take a natural iodine supplement to support the thyroid when eating cruciferous veggies.

With all that conflicting information out there, I needed an answer to this question for myself.

I asked my doctor’s opinion on cruciferous vegetables, and his answer (combined with my own independent research) assured me that it’s perfectly safe to consume these vegetables regularly.

Here’s why:

What Are Cruciferous Vegetables?

First, a recap: cruciferous veggies are a hearty group belonging to the mustard family. They’re named for the Latin word Cruciferae that means “cross-bearing.” This term refers to the four petals of leaves on the plant that resemble a cross.

You might know that kale and broccoli are cruciferous veggies, but there are many more beyond those staples. Other cruciferous vegetables include:

Arugula

Bok choy

Brussels sprouts

Cabbage

Cauliflower

Collard greens

Horseradish

Mustard greens

Radishes

Rutabaga

Turnips

Watercress

These types of veggies are generally very healthy for you (read my post on broccoli sprouts if you need convincing), but you might have heard mixed things about eating them if you have a thyroid disorder.

Here’s a breakdown of why cruciferous vegetables are controversial, and why I think they’re safe to eat anyway.

Why Cruciferous Veggies Are Good For You

In my opinion, cruciferous vegetables represent some of the healthiest foods out there.

Most notably, leafy green veggies are protective against different types of cancer, including breast, lung, colorectal, and prostate cancers. This is all thanks to glucosinolates, a sulfur compound available only in cruciferous veggies. It’s what gives those veggies a pungent, slightly bitter taste.

Plus, cruciferous veggies are packed with health benefits. They’re an excellent source of minerals, like folate and fiber, and vitamins like C, E, and K. They also contain powerful phytochemicals that may help soothe chronic inflammation and reduce the risk of cardiovascular disease.

Too Much of a Good Thing?

The problem with cruciferous veggies is that they contain goitrogens, which are substances that affect the thyroid gland. Specifically, goitrogens mess with the thyroid’s ability to take in the essential mineral iodine. Your body needs it to produce thyroid hormone. If you don’t get enough iodine, it can lead to a bulge in the throat known as goiter.

This is especially problematic for people who already have an underactive thyroid and don’t want to slow it down further.

Cruciferous veggies aren’t the only foods to contain goitrogens. Other goitrogenic foods include:

Peaches

Peanuts

Red wine

Soy products

Strawberries

Sweet potatoes

Teas (green, white, oolong varieties in particular)

Peanuts and soy products aside, I wouldn’t go out of your way to avoid goitrogens. The health benefits of the food often far outweigh the negatives. This is because most people have an excess of iodine in their diets and not a deficit.

Why Eating Cruciferous Veggies Is Probably Safe

Despite the presence of goitrogens, I think the benefits of eating cruciferous veggies outweigh the negatives — even if you have thyroid problems.

That’s because you would have to eat enormous amounts of cruciferous vegetables to affect the thyroid. And I’m not sure many of us have the problem of overeating vegetables!

So far, there has only been one case study where too many cruciferous vegetables harmed the thyroid. In this case, an 88-year old woman developed hypothyroidism after eating two to three pounds of raw bok choy every day for several months.

So unless you’re eating several pounds of cruciferous vegetables daily, you are probably in the clear!

But What About Getting Enough Iodine?

Since cruciferous veggies mess with the thyroid’s ability to take in iodine, you might be concerned that your levels are too low. However, in today’s world it is pretty easy to have too much iodine, which can be just as detrimental to the thyroid (and was for me)!

This is especially problematic if there is a deficiency in selenium as well, as selenium can help mitigate the toxic effects of too much iodine in the thyroid.

My doctor Dr. Alan Christianson explained that if a person’s thyroid disorder is not caused by iodine deficiency, the iodine blocking properties of cruciferous vegetables are nothing to worry about (especially if the person is eating a nutrient-dense diet that contains natural sources of iodine and selenium). He estimates that over 90% of thyroid patients are clear of iodine deficiency problems, so cruciferous vegetables are almost always a non-issue.

On the other end of the spectrum, too much iodine can increase your risk of autoimmune disease, as evidenced by higher rates of autoimmune thyroid disease in Greece after iodine was added to the food supply.

In these cases, the mild iodine inhibition from cruciferous vegetables can actually be helpful for those with thyroid problems.

Plus, cruciferous vegetables may help the body produce glutathione, an antioxidant that can boost thyroid health and fight autoimmune disease.

So in other words, cruciferous veggies might actually be helpful for thyroid disease in many cases!

How I Minimize Goitrogens

If you plan on eating a large amount of cruciferous veggies, such as in the Wahls Protocol, and are concerned about any effects on your thyroid, there are easy ways to reduce the chance of any negative side effects.

1. Cook Your Veggies

If you’re still concerned about goitrogens, just be sure to cook or ferment your veggies instead of eating them raw. This will deactivate most of the goitrogens.

So for example if you drink green smoothies, consider blanching the spinach or kale ahead of time, then freeze until ready to blend.

2. Get Enough Iodine and Selenium

It also helps to make sure you’re getting enough iodine and selenium. Some great selenium-rich foods include:

Brazil nuts

Seafood, especially tuna and oysters (I get mine from canned from Thrive Market or fresh from Vital Choice)

Ham and pork

Grass-fed beef (I get mine from a local farm or ButcherBox)

Poultry

As for iodine, you don’t need to stick to table salt to get your fill. Try these healthy iodine sources instead:

Personally, I eat a lot of green vegetables daily and consume about 75% of them cooked and only 25% raw. I also make sure that my diet contains natural sources of selenium.

Why I Don’t Recommend Supplementing With Iodine

You might be tempted to add an iodine supplement to your routine so you can safely eat more cruciferous veggies.

However, I don’t suggest trying one. A large intake of iodine can mess reduces the thyroid’s ability to produce hormones. I learned this the hard way when my chiropractor recommended that I go the supplemental route. I immediately felt worse!

In most cases, it’s best to stick with natural and healthy sources of selenium and iodine while battling a thyroid problem. Pay attention to how your body adjusts to the extra intake of nutrients, and adjust your diet accordingly.

The Bottom Line

Cruciferous vegetables provide a variety of benefits, even (and especially) for those with thyroid disease. Of course, if you or your children are hypothyroid or battling autoimmune disease, you should work closely with a qualified doctor or functional medicine practitioner to find the best diet, medication, and lifestyle to fit your needs.

This article was medically reviewed by Dr. Terry Wahls, a clinical professor of medicine and clinical research and has published over 60 peer-reviewed scientific abstracts, posters, and papers. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Do you suffer from a sluggish thyroid? Do you eat cruciferous veggies? Tell us about your experience in the comments below!

Sources:

Chu, M., & Seltzer, T. F. (2010). Myxedema coma induced by ingestion of raw bok choy. New England Journal of Medicine, 362(20), 1945-1946.

Drewnowski, A., & Gomez-Carneros, C. (2000). Bitter taste, phytonutrients, and the consumer: a review. The American journal of clinical nutrition, 72(6), 1424-1435.

Higdon, J. V., Delage, B., Williams, D. E., & Dashwood, R. H. (2007). Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacological research, 55(3), 224-236.

Liu, X., & Lv, K. (2013). Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis. The Breast, 22(3), 309-313.

Talero, E., Avila-Roman, J., & Motilva, V. (2012). Chemoprevention with phytonutrients and microalgae products in chronic inflammation and colon cancer. Current Pharmaceutical Design, 18(26), 3939-3965.

Xu, J., Liu, X. L., Yang, X. F., Guo, H. L., Zhao, L. N., & Sun, X. F. (2011). Supplemental selenium alleviates the toxic effects of excessive iodine on thyroid. Biological trace element research, 141(1-3), 110-118.

Zois, C., Stavrou, I., Kalogera, C., Svarna, E., Dimoliatis, I., Seferiadis, K., & Tsatsoulis, A. (2003). High prevalence of autoimmune thyroiditis in schoolchildren after elimination of iodine deficiency in northwestern Greece. Thyroid, 13(5), 485-489.

Source: https://wellnessmama.com/37222/thyroid-problems-cruciferous-vegetables/

0 notes

magazinmix-blog · 4 years

Text

Woodbury Lions Club hosting American Red Cross blood drives

vimeo

Blood Drives in Cannon County for over 60 years.

It has been said that the Lions Club drives are the best in the Tennessee Valley Region Blood Services area, which includes all of Tennessee, parts of Kentucky, and Alabama.

The extra effort put forth by the Lions Club has little to do with it. The Woodbury Lions Club has a committee of members that work together to help insure that everything runs smoothly, along with community volunteers who like to help out.

Some of the volunteers have more experience working with blood drives that the actual Red Cross staff who go out daily working with blood drives within the area.

Committee chairmen’s Patsy and Carl Hirlston and Bobby Bogard with committee members Ken and Artie Jean McIntyre, Lois Larimer, Clyde Thomas, Nolan Northcutt, Robert Jennings, Charlie Brown, Clyde and Kitty Bush, Chris Brushaber, Danny Miller, Cliff Swoape, Andy Jacobs, Doug Combs, and Gina Mitchell, all work together along with community volunteers of Bessie Miller, Orval and Esther Gray, Juanita Burks, Cathey Parker, Betty Harder, Shirley Borren, Jane Jennings, Grace Young, Nile Young, Della Young, Robert Young, Kay Campbell, Carol Davenport, Bobbie Henline, Jim Henline, Betty Paschal, Ann Todd, Mary Sue Vinson, and Mary Nelle Hillis too create a professional staff that assist members of the American Red Cross staff.

The Lions Club assigns a task of greeting donors and signing them in, handing out water and assigning donors with a number.

Copies of the Cannon Courier are provided for donors to read before or after their donation.

Red Cross provides snacks and the Woodbury Lions Club has additional snacks such as: a one-of-a-kind trail mix, peanut butter and crackers, baloney and crackers, and cheese and crackers.

A staff works in the canteen area who assist the donors after they have donated by getting them a drink of juice, water, soda, or coffee and then sitting with them and talking. They also watch the donor to see if the donors face color changes or if their arm starts bleeding from where the donor had given blood.

Woodbury Club also keeps records of each donation and awards donors with pins and Certificates when completing gallon donations. Along with taking pictures of donors receiving awards and being pinned with a gallon donation pin, plus having members of the Lions Club calling and reminding donors of upcoming blood drives also adds a little bit more to why Cannon County Blood Drives are better and produces more regular donors than other areas which has a larger population.

Woodbury Lions Club host six blood drives a year, always the third Thursday in January, March, May, July, September, and November. Each blood drive is noon until six pm except May’s drive, which runs from 9 am until 6 pm. May’s blood drive is a donor appreciation drive, and most of the businesses in Cannon County donate door prizes.

In the last five to six years, each donor was able to win three of four items because of the generosity of the businesses and their support of the Lions Club and wanting to reward the true everyday heroes of Cannon County, those who give of themselves to help save the lives of others. In most cases, they are saving the lives of people who they do not know.

On May 20th, 2010 the following businesses provided door prizes for the heroes of Cannon County: A Touch of Home Flower’s & Gifts, Arts Center of Cannon County, Auto Zone, Birdsong Adhesives, Boyd’s Garage, Briar Rose Flowers and Gifts, Bromley/Jennings Automotive, Cannon County Chiropractic, Cannon Market, Captain D’s, CareAll, Cell Plus, Coco Tan & Spa, Chilangoes Mexican Restaurant, Curves, Cutting Edge Hair Salon, D J’s Pizza and Steakhouse, Family Dentistry Deason & Bucher, Farm Bureau Insurance, First National Bank, Flower Occasions, Gina’s Boutique, Hardee’s, Hayes Bros Auto Care, Hibdon’s Body Shop, Higgins Car Wash, J P’s Fine Swine Bar-B-Que, Jennings Jewelers, Joe’s Place, Legendary Cuts, Lightwriters Photography, Lions Pizza Den, The Millennium Hair Salon, Moonlite Drive-In, NAPA, The Old Feed Store, One Stop Market, Parsley’s Market & Deli, Paul Reed’s Furniture, Paul’s Auto Service, Piggly Wiggly, Potter’s Ace Hardware, Quick Shop Market, Reed’s Building Supply, Regions Bank, Roger Hindman Body Shop, Scavenger Hunt Flea Market, Scavenger Hunt Trading Post, The Scoreboard, Shirt Shack, Shotgun County Pawn & Gun, Smitty Tire Shop, Stewart’s Printing, Stone Gait Tack and Feed, Subway, West End Tobacco Store, Woodbury Auto Express, Woodbury Insurance Agency, and Woodbury Lawn & Garden. Every donor and volunteer received a promotional ink pen from DTC, a pillbox from Middle Tennessee Electric Membership Cooperation, Chap Stick from FirstBank, a value meal card from Sonic, and a 3 pound bag of stone ground corn meal from The Readyville Mill.

The Red Cross also provided promotional items and the Woodbury Lions Club provided $10 gift certificates and a grand prize of $100 gift card.

It is very hard to find another community that has so many businesses that support a civic club as much as the ones in Cannon County.

Most all the businesses give support to the Woodbury Lions Club for sponsorship of the Lions Club Horse Show, White Cane donations, and door prizes for the donor appreciation Blood Drive. Without support from the local businesses, the Woodbury Lions Club would not be able to do as much as it does within the community, state, country, and world. Local businesses are one of the leading reasons why Cannon County Blood Drives are so much better that anywhere else in the state.

Another reason and probably the number one reason the blood drives are the best anywhere is the volume of regular donors in Cannon County. In any community only a certain per cent are eligible to donate and of that per cent only about 3 to 5 percent actually donates, but the donors in Cannon County has a much higher percent.

This is not due to the Lions Club and its part, nor the businesses and its part, but it is the individual donor and the way of life in Cannon County, the way most have been raised to want to help others in need in any way they can.

The mentality of the average person in Cannon County is to serve in any way they can. This mentality is one of the reasons Woodbury Lions Club is one of the largest clubs in the state.

It is why the businesses give as much as they do, and why so many volunteers do jobs within the county for little or no pay. The parents, schools and churches within the community teach the children from an early age of the importance of giving back to the community in which they live and the lesson that it is more blessed to give than to receive.

This is why Cannon County has had over 360 donors in the past 2-½ years. Woodbury Lions Club and the American Red Cross both use fiscal years that begin on 1 July and end 30 June.

The following is a list of local heroes who gave during the 2009-2010 fiscal year. Those donating Double Red Blood Cells count as two donations, the max number of times any one can give in a fiscal year in whole blood or double red cells is 6. The number that follows a persons name is the amount of pints given as of 30 June 2010.

One-time donors: Stephanie D. Alford 5, Annie L. Barton 60, Peggy S. Baxter 30, Timothy L. Bell 11, Stephen E. Blonder 10, Brenda Bogard 23, Candace Jones Bond 1, Charles H. Bowman 20, Tami M. Bragg 12, Billy D. Brinkley 3, Charles E. Brown 33, Joe R. Bryson 23, William H. Bryson 33, Stephen A. Burnett 3, Clyde W. Bush 14, Charmaine D. Cawthorn 1, Patrick A. Cecil 1, Manuel Chapa Jr. 15, Karen J. Chumbley 11, Barbara Daingerfield 44, Mary Carole Davenport 42, Paul W. Denninger 7, Bonita O. Doxey 30, Frances Edwards 1, Clint A. Fann 5, Angela M. Ford 11, Mary Frances Foster 9, Autumn M. Fly Franks 1, Tonya Gannon 4, Leslie Joe Giley 28, Nora Lee Gilliam 10, Eric M. Good 4, Donna B. Gunter 4, Marilyn E. Hale 7, Sharon L. Hay 14, Carolyn E. Barton Hemby 7, Barry D. Hibdon 33, Erin T. Higdon 5, Sharon Duggin Hindman 25, Melisa L. Hobbs 17, Shannon D. Jett 9, Fairy L. Johnson 2, Lori J. Malay 7, Perry M. Markum 5, Vicky L. Melton 34, Brittany L. Mingle 7, Angela P. Moore 18, Danielle Nicole Mosley 12, Talma S. Mosley 8, Lauren M. Nicolay 2, Rita G. Nokes 7, Misty G. Orr 1, Brittne H. Parker 4, Joseph A. Patterson 11, Brenda Faye Phillips 15, Jo Ann Pirtle 1, Joy Pope 3, Janice O. Purvis 28, Walter E. Reifschneider 19, Shantika M. Reiter 2, Phyllis S. Robinson 47, Marianne Teresa Sadler 15, Amber M. Scott 1, Kelly Edward Sissom 30, Valerie D. Smith 4, Wayne P. Smithson 26, Olivia D. Snyder 1, Teresa S. Stoetzel 6, Crystal B. Street 4, Eddie N. Taylor 41, Jamie A. Trail 2, J. D. Underhill II 2, Falischa Urban 1, Jennifer Vallieres 2, Sean N. Vance 3, Amanda J. Winfrey 1, Dorothy D. Winnett 13, Tracey L. Winters 9, and Alan D. Wollard 8.

Two time donors: Misty D. Bain 14, Teresa D. Bain 19, Ronald F. Born 6, Christopher B. Brandon 2, David L. Brown 3, Lacey N. Buchanan 9, Charles Ronny Burks 34, Jennifer M. Coppinger 16, James Morgan Cummings 90, Franklin Daniel 12, Edgar E. Davenport 6, Rebecca M. Davenport 68, Andrew L. Duggin 5, Joyce Frazier 2, Kenneth P. Garrett 11, Andrea K. George 4, Rodney Lee Gilliam 17, Kay F. Goff 69, Cory S. Hollandsworth 14, Christopher J. Hollenbeck 5, Pamela F. Hoskins 43, Christopher Johnson 5, Robert D. Jones 27, Thomas D. Mason 56, Tammy W. Mathis 14, Shelby J. Merriman 60, Brandon S. Mims 8, Dean More 6, Jennifer R. Mosley 5, Travis C. Prater 9, Michael T. Reed 3, Xavier P. Romero 18, Melody R. Rutledge 9, John W. Sanborn 56, Roger J. Smith 14, Darrell G. Snyder 26, McKenzie Solomon 5, Candice B. Stoetzel 13, Nancy L. Studd 9, Jessica L. Sullivan 3, Brandee S. Summers 5, Garry L. Underhill 12, James E. Weller 3, and Nile Young 45.

Three time donors: Richard D. Burks Sr. 83, Joshua W. Demembreum 4, Jeffery D. Denny 11, Russell D. Fann 33, Jo Ann Francis 54, Randy A. Gerdes 47, James W. Henline 44, Patsy Miller Hirlston 43, Debbie Renee Israel 12, Jennifer M. Johnson 8, Melanie G. Lyon 4, Ann D. McBride 53, Calvin F. Orwig 39, Alan W. Paschal 17, Jan Powell 34, Kenny Denard Sanders 5, Brittany A. Stluka 6, David L. Stone 7, Nellie F. Stone 5, Melissa L. Talley 3, Annette A. Tidwell 3, Billy R. Tidwell Jr. 5, Charie Ann Urban 4, Micki M. Vinson 74, Jack B. West 16, Michael L. Witty 41, and David W. Zabriskie 3. Four time donors: Jimmy Alexander 39, Cynthia D. Betts 39, Carmella K. Burton 13, Mary E. Duncan 42, Jana M. Gannon 62, Joan Hayes 14, Kayla E. Hindman 14, Joseph E. Hurst 16, James L. Logan 48, Gina A. Mitchell 38, Valerie L. Morton 4, Tracy A. Parker 39, Rebekah L. Parton 19, Karin P. Petty 40, James F. Sabia 44, Billy K. Tenpenny 33, Juan S. Urban 4, Travis M. Urban 5, April D. Vance 12, and Millisa A. White 17.

Five time donors: Guy Alexander Jr. 41, Jeff R. Campbell 8, Gabriel S. Cantrell 9, Rita F. Cook 12, Randal L. Curtis 52, James P. Davenport 12, Andrew B. Dimartino Sr. 84, Cheryl K. Franklin 44, Timothy H. Grandey 50, Esther E. Gray 39, Orval L. Gray 55, Herbert C. Haley 64, John Arthur Haugh 9, Roger G. Hindman 28, Sandy K. Hollandsworth 77, Timothy A. Minerd 15, Charlie Luther Mooneyham 48, Steve R. Perkerson 67, James Powers 38, and Leland J. Schwamberger 19.

Six time donors: Christopher E. Brushaber 6, Allen Wade Duggin 29, Rainey Hunt 48, Charles W. Jennings 18, Stephen R. Moss 20, Teddy L. Powers 77, Steve A. Smith 140, and Howard W. Witty 163.

The Woodbury Lions Club has received several awards of appreciation from the American Red Cross for their support of the Community Blood Program, and there is a lot of speculation as to why a small community does so well on the blood drives.

A lot of the credit is given to the Lions Club for putting out an extra effort.

Some credit is given for having good media coverage with the Cannon Courier, the Cannon Wire, and WBRY radio. Some credit is given for the support given by the businesses in Cannon County.

Any community can have a civic organization that puts forth the extra effort, and have good media and local businesses supporting them, but they don’t have the attitude and dedication of serving others that is instilled into Cannon Countians from birth until death.

The Woodbury Lions Club expresses heartfelt gratitude to all the media, businesses, and donors for exceeding the yearly goals set forth by the Red Cross based on past history.

It is so great to live among so many heroes. Likes: 7 Viewed:

The post Woodbury Lions Club hosting American Red Cross blood drives appeared first on Good Info.

0 notes

mystlnewsonline · 5 years

Link

(STL.News) – United States Attorney Robert J. Higdon, Jr. announced that in federal court, Chief United States District Judge Terrence W. Boyle sentenced William Usher, 33, of Duplin County North… The post Duplin County William Usher Source of Methamphetamine Receives 15 Years in Federal Prison appeared first on STL.News.

0 notes

db-best · 5 years

Text

45 Training, Fueling, and Mind Hacks to Get You Through Your First Marathon - runnersworld.com

Hero ImagesGetty Images Running your first marathon can be intimidating. Between learning how many miles to log, what to eat, and what training routine works for you, there’s a lot to get down. On top of all that preparation that goes into it, the uncertainty of race day itself can be nerve-wracking, too. Don’t worry: All marathoners have been there. And as they’ve continued crossing races off their lists, they’ve developed a solid arsenal of tips that get them through each one. To help all first-timers out this marathon season, we asked readers in a Facebook post to share what they learned after running their first marathon—and what they wish they would’ve known leading up to the race. Here are 45 things to help you feel better prepared to toe the line for the first time and to finish strong. Advertisement - Continue Reading Below Focus on Fuel “That three egg McMuffins aren’t a good prerace meal.”—James Howe “Nutrition! I wish I had realized how important race nutrition is during the run. I bonked at mile 19 because I ran out of calories. Now I take a Hammer gel every 40 minutes.”—Ben Dilla “Refuse the chocolate candy along the way. BIG mistake eating it.”—Maiya Maiya I wish I had known to eat a light breakfast the morning of the marathon. I also wished I knew to began hydrating early during the marathon instead of waiting until I was thirsty at mile 19.”— Frankie Ybarbo “This is new territory (for most) and it’s going to hurt...like really bad. If the course you’re running offers pickle juice and your legs are cramping...DRINK THE PICKLE JUICE.”—Megan Shilling Cross-Train “I wish that I had prioritized weight resistance training a little higher as a cross-training activity.”—Patrick Williams “How much a difference cross-training can make !! Adding a swim and bike or two.”—Richard Adrian “Strength work is even more important than the runs. It’s going to be hard. Really hard. And you will want to quit. That is normal. Running 26.1 miles is not normal. It will be super hard on your body.” —Dee Swartz Put in the Distance “My race performance went up when I started focusing on the quality of the 16 and 18 mile runs.”—Stephanie Petersen “I wish I knew that I was supposed to run at least one 22-26 mile training run. The most I ever ran in my training was 13 miles. I still managed to finish my first and only marathon in 4:58. First half was 2:15, second half was nearly 2:43. What powered me through the last four miles were the sugar wafer cookies that the Marines handed out in the Pentagon parking lot. I ran the Marine Corps Marathon in 2001 one month after 9/11.”—Barbara Henderson Parks “Training involves more than the runs—it’s stretching, icing, strength-training, yoga, fueling and rest!!”—Stephanie Zeka Mallory “Lay a foundation of miles, core and strength training down. Then begin training for the marathon. Hit the gels before you feel fatigued, everything after mile 20 is mind over matter. Be ready for the pain. Beer tastes even more amazing at the finish line.” Jay Mooney Know Your Gear “Footwear! Invest in a great shoe and replace at an appropriate time.”—Gina Bolanos Saunders LPC “Don’t try or wear ANYTHING new on race day—my biggest injury was a huge blister from a fancy new belt!”—Fiona Leigh “Never, ever, under no circumstances wear shoes that are not at least a half-size bigger than ‘snug fit.’”—Anders Thelemyr “The importance of the right socks. I might have not lost three toenails.” —Rebecca Bentley Poire Trust Yourself “I was so nervous about not finishing and hitting the dreaded wall. When it never came, I realized how much mental energy I wasted worrying about it throughout the race. I spent too much time not trusting the process and not truly believing in myself after training and preparing for the miles. Big mistake. Next time I am going all in mentally and physically and plan to enjoy the hell out of it! 2020 NYC!” —Anna Diolosa “I was well prepared for my first marathon. I knew what to expect pretty much at every point in the race. And despite all that, I was still surprised at every step right until the finish. A marathon is like parenting, no amount of preparation truly prepares you.” —Sam Reynolds “Focus more on your body and how your runs feel during training rather than sticking so strictly to a plan. I trained way harder for my first marathon than I did for my second and I PR’ed my second by almost 20 minutes. Listen to your body and ENJOY the race.”—Andy Decker Recovery Is Key “Take recovery after the marathon seriously. I struggled with postmarathon blues and probably started back up with training too soon. I ended up with IT band pain,”—Jennifer Stephens “Not to commit to my wife that I would help lay 10 pallets of sod when I got home.”—Jim Peterman “I should have eaten more in the few days after. I felt great muscle and joint health wise, but struggled with some major fatigue.”—Holly Bergum “I wish I hadn’t taken such a long recovery and maintained a type of ‘marathon maintenance’ running routine. I was in the best running shape of my life training for 26. After, I slipped back into half/10K level.” —Jennifer Spark You Might Feel Down After “I wish I would have known how depressed I would feel after an amazing marathon. It was weird, I was completely happy after my first marathon and then got depressed in the weeks after. Maybe because I wasn’t running as much as I recovered.” —Jabber Jawz “That postrace depression is real. Google ‘posthike depression’ for info.” —Mel Wittmaack “When I was preparing for my first marathon, I was pretty psyched/stressed out and thought I’d so happy once this whole thing was over. I remember reading in Higdon’s book about postmarathon blues. I thought NO WAY. After an awesome experience running the race I was surprised by how ‘blah’ I felt for weeks afterwards. It wasn’t exactly depression, but it was kind of an emptiness. It was like a void, or a blank place where there was once all this focus, energy, thought, etc. And now it’s done. It’s not devastating, but I was definitely surprised.” —Geoff Haas Run With Friends “Take advantage of running groups if they’re available near you! I’ve been running solo for years out of intimidation and finally joined one this year in time for my second marathon. It’s only been a month or less since I joined, and the motivation and support have given me huge boost in my training and overall attitude about it. There are a lot of different groups for what runners might be looking for, so you don’t always have to be a certain pace or experience level to join.” —Kayla Giacin “I wish I would have done it with a friend. Some of the marathon miles got pretty lonely that first race. Now I always race (not always train) with a buddy or join a pace group.”— Hollie Reina Find Your Pace “The importance of pacing, especially the first half, so you won’t spend the last three miles walking and asking yourself, ‘Why did I do this?’”—Craig Sheppert “Ditch the pace device on race day, go by feel, and trust it! I start with a pace that feels slower than I want to run.”—Kim Ehrlich Geisler “Be fast at the end, not the beginning.”—Per Hel “It’s okay to walk.”—Catherine Hiles “Good pacers are angels on earth.” —Jenny Schweinert “Pace, pace, pace...pay attention to your pace.”—Kelly Bloom Barbieri Give Yourself a Break “I wish I knew how to be easier on myself for a missed workout or a bad training run. It’s what I tell everyone training for their first that the schedule is simply a ‘guide.’ That guide doesn’t know what’s happening in your life or at work that particular day. It’s such a long commitment, there’s no reason to fight yourself along the way.”—Will Wilson “It’s okay to focus on YOU. It’s okay to be, dare I say, selfish. There are going to be many times where you have to put your training first, whether it be passing on a night out with your friends because you have an early morning long run or missing brunch because you’re out running. If your friends and family support you like I’m sure they do, it’s all going to be okay.”—Lisa Christine “I wish I had a coping strategy for when things got tough. I hit the wall big time at 35K in the Edinburgh marathon and just fell to pieces physically, but totally lost it mentally. Last 7K took an hour, and because I’d missed my target time, I forgot about what I’d actually achieved in getting to the starting line and then finishing a marathon.”—Paul Stewart Mind Over Matter “Bad runs are the best mental training. Remember how it feels and how you pushed through it. It will give you so much confidence when you hit mile 24 and you already have experienced gritting your teeth and getting the job done. I am always weirdly pleased when a run doesn’t go to plan, as I think it prepares me much better for races which will always throw a curveball at you.” —Debs Thorne “Marathons start at mile 20. And the mindset and mental toughness required to complete one is equally or more important than the physical preparation is.”—Nick Malfitano “Enjoy the whole distance. The starting line is exploding with excitement, anticipation, and nerves. The finish is thrilling and exhilarating. Unless you’re in it to win it, say ‘hi’ to people along the way. Cheer each other on. Say something nice to a volunteer. It’s an amazing experience; help make it one.”—Maranatha Poirier You’ll Love It “I wish I had known just how awesome it is, before I was 37.”—Dwayne Steele “I ran my first marathon 2.5 weeks ago and it was one of the best things I’ve ever done. I wish I had known how amazing the whole experience (training all the way to race day) would be. Also, how addicting it is! Already want to run another.”—Niki Neumann “I wish I’d have known how much joy comes with running with a bunch of strangers of all shapes and sizes who set their fears and doubts aside and who encourage one another like only family and close friends normally do. If I could have known that I’d be brought to tears seeing grandfathers running hand-in-hand with their grandchildren, runners fearlessly and selflessly pushing for 26.2 miles the wheelchairs of their mobility-challenged friends, and family and rows-deep bystanders cheering the field on to the final runner, I would have started running marathons way sooner in my life.” —Casey Jones “I wish that I would have known how amazing it was to cross the finish line. Life-changing feeling that can never be taken away.” —Debbie Armstrong “The finish line feels even more amazing than you imagined. Enjoy it, because every marathon finish is awesome, but the first 26.2 feels the best.”—Michael Mahan Lawlor Jordan Smith Digital Editor Her love of all things outdoors came from growing up in the Black Hills of South Dakota, and her passion for running was sparked by local elementary school cross-country meets. Advertisement - Continue Reading Below Read the full article

#advice #tips

0 notes