Rock on

I would like to get as much music as I could get from you-all that holds a good pace/beat. It helps me get my run on... It's better if it's ROCK. I do have the new Nickelback album. their songs rock to a great pace/beat. Let me know when we can compile it... I'm in

Way

Quickening my pace

Ok so I think I might run two longer runs and two shorter runs a week. The shorter runs I'll run at a quicker pace. Today I ran 2 miles in 17 mins. It was pretty tough for me, but I had my new shoes to see me through it.

Who is up for a nice 5-7 mile run tomorrow with me? Maybe we could try to run together on Saturdays.

One way to remember the Prophets...

1gb Shuffle=$50

Apple is selling(on sale) their 1gb(240 songs) iPod shuffle for $50 and there 2gb(500 songs) for $70. I got a two gig last year for my birthday and use it now for everything. I just renamed it "Ragnar" so when I hook it up to my iTunes I get a reminder of what it's all about. It clips onto anything. I clipped it on my ear once and it stayed without pain.  Plus, you don't notice it at all.  Also, I really enjoy putting it on "shuffle" setting as it keeps from my run being too monotonous hearing the same songs in the same order.

Yesterday I bought some Skull Candy headphones($31 at Best Buy) and they sound awesome! They have a volume control on the wire and three different sizes of soft rubber buds to fit in your ear perfectly. I actually have a big sore inside of my left ear from my stock iPod headphones. Thanks alot Apple.

Who's running the 7-miler tomorrow??? 

Get yo Run On Fools!!!!

Who wants a Refugee Rock CD???

I saw that a couple of you guys requested some of the songs I have on the playlist. Lemme know what songs you want and I can burn ya a cd and send them to ya or meet you if you're here in the Salt Lake/Provo area.

Get yo Run On Fools!!!

I ran in shorts and a T

I got sick of sweating to death the last half of my run so I tried  a long sleeve shirt with a t-shirt over it and shorts. The first two miles were cold and I felt like I was icing my knees while I ran. After the second mile though, my bod warmed up and it felt great. I ran my 5 miles at a 9 1/2 minute a mile pace which is my best so far.

I drove by my second leg of my run today as I had to go to Coalville and I got stoked out of my mind when I saw it. I suggest going and seeing exactly where your legs are. It becomes alot more real when you see the places where all of your training is going to pay off.

Get yo Run On Fools!!!

1st Blog of my Career as a Human!

This is pretty cool! Since this is my first blog, I want to make it special by leaving a quote...I learned this move from my blogger buddy, Brady.

"Good, better, best. Never let it rest. Until your good is better and your better is best." Tim Duncan

I wonder if he watches General Conference?

Nate

P.S. Go David Archuleta!

BUSY DAY!!

Well, here it goes. I'm off to the gym to see how I feel tonight. I missed yesterday because I had to work all day. I guess I'm going to have to start running in the morning so that I can be consistent. I hope all ya'll are having fun!!

Training

Hey everyone. I ran 5 miles this morning still doing a 10 min mile pace. I ran a 9 minute mile pace for a portion, but also walked some so it still averaged 50 min.

I am not following either training schedules and wonder if I should. I am prob more a novice than intermediate, but running just 15 min a day seems too little. Where running everyday 4-7 miles seems too much. (I need 3 days off)

I have also ran sprints once and have not cross trained at all.

What should I be doing for training? Any suggestions?

I punched out CINCO MILLAS HOY!!!

Gracias a la Virgen todo salio bien!!! I felt pretty good until 4 and then my 7:30 pace started to take a toll, so I bumped it up to a 6:58 for a few and pushed myself a little harder. It felt good.

Killin' time...

I added a bunch of songs to the play list on the blog cuz I didn't wanna work this afternoon. I was already getting tired of the 5 or 6 songs I had on the playlist. Let me know if you hate any of the songs or if ya want me to add any. I don't know a thing about country music, but I'd be happy to add some songs if you'd like. Just let me know.

p.s. I put the playlist back down at the bottom so that you can scroll through the songs.  When it's on the side like that you can't flip through them.

Get Yo Run On Fools!!!! 

Outside fun...

I ran my 6-miler outside Saturday and did it a little under the 10 minute pace. The cold air was rough on the lungs. This morning I ran my 4 miles outside as well and my calf muscles are tighter than tight right now.  As most of you know, there is a huge difference between running on a treadmill and running outside. I've used muscles in the past three days that I haven't used in 5 or 6 years. Get outside as soon as you can. Be careful too!!! I slipped and fell on some black ice.

I'm going to go stay at my dad's house this Friday and go run my second leg (Leg 21: 6.2 miles) Saturday morning to see how it goes. I'll talk to my dad and verify for sure that all 12 of us can stay at his place. I don't see it being a problem. 

Get yo run on fools!!!!!

Sprints Today

Brady and I were talking last week and he mentioned sprints might help lower my pace.

So this morning I ran 4 miles with mostly 1 minute intervals of running and walking. I walked around speed 4 and did sprints at 7, 7.5, 8, etc... up to speed 10. Then I started over at 7 again and made it up to speed 9 before just running the last 1/4 mile at speed 7. These sprints kicked my butt. Overall good workout though and I still got 4 miles done in 40 mins.

I am WEAK!!!

~Speed is the by-product of busting your ass.
~Pain is overrated... just keep running

~"Every morning in Africa a gazell wakes up. It knows it must run faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must run faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up you better be running." Maurice Greene


These are a few quotes that I like! Anyway, I've got to admitt that I have been weak this week. I only ran once!!! What the HECK?? Not to mention I'm sipping on a Dr. Pepper as I type. So, I guess I am an Abstainer. Abstainer - a weak man who yields to the temptation of denying himself the pleasure "of running". I will do better this week! Congrats to Jake and Craig for the 7 miler!!

Motel in Coalville

I made a reservation at a Blonquist Motel in Coalville for $56.44 for June 20th. We could also stay in the Best Western for $99. Let me know if there are any other suggestions and what people think of this motel. Its only a reservation so we can change it if we want.

PERSONAL RECORD!

Jake and I went to the gym today and cranked out 7 miles. That is a mile farther than any distance I've ever run non-stop... so you could say I'm stoked out of my mind right now! My right knee is aching, I'm limping a little, but nothing some ice and ibuprofen can't fix... 

I'm really loving this training program. Saturday is the long run, and 7 miles was quite intimidating, but it was good to have the warm-up runs leading up to it. I maintained a 10 min mile the whole time, which should come down once I drop some poundage.

How is everyone else doing???

A word on email notification

By the way, there is a setting you can enable so that you can be emailed whenever someone posts a comment on the blog.

It's handy for people like me who already check their email quite frequently, so you can check one place instead of checking the blog every 20 minutes like I do at work.

Let me know if you are interested in having your email added to that.

Nutrition Tips from "Everyday Health Tips for Runners" By Runners World

In agreement with what Jake posted earlier, here is a great opening paragraph to the nutrition section in this awesome little book I got:

"Running can do great things for your health. But bad eating habits--consuming too much fat, salt, sugar, for example--will practically undo any good that your exercise program is doing. What's worse, a diet deficient in necessary nutrients will leave you weak, listless and in no shape to run."

Carbohydrates:

Carbohydrates are the most important type of nutrient for runners, and they recommend that--depending on the intensity of your workouts, you should consume 60-70% of your daily intake through carbs, "particularly those of the complex variety, such as pasta, potatoes, rice, beans, fresh vegetables and fruits."

Power Through Protein:

Protein helps build and maintain muscle mass. The interesting statistic they said in this particular handbook is that the average Daily Value for protein is .36 grams per pound of body weight. But if you're training seriously, you may need more--as much as .55 grams.

That's actually less than I've heard, which is as high as 1 gram per body pound, if you are trying to lose weight--which I've tried doing, and it is extremely difficult without loading up on whey shakes, but .55 seems pretty doable.

Fats

"Limit your fat intake to 30% of your total daily calories, with 20% coming from monounsaturated fats (canola or olive oil) and 10 % coming from polyunsaturates (peanu, safflower, corn or sunflower oils)."

"Just say no to saturated fats... which include animal fats (butter, lard, cream and fatty meats), hydrogenated vegetable oils and tropical oils.

Tips for cutting FATS:

If you're a meat eater, trim visible fats from meats
Avoid all fried foods, which are loaded with saturated fats.
For flavor's sake, substitute canola oil or "light" olive oil in recipes calling for melted butter, margarine or vegetable oil.
If you like the flavor of butter, use a small amount along with some canola oil, but try a flavorful olive oil as an alternative to butter or margarine on bread
When buying margarine, choose a brand that lists vegetable oil as the first ingredient, and check for low-saturated content.
Read labels when selecting snack foods. Reject any that have fat as one fo the first three or four ingredients"


As I said before, these are straight from the book I got from Runners' world--and I'm glad to be posting these because it helps me re-commit to changing my nutritional habits for the better.

Tomorrow (if you guys like these tips) I'll try to sum up the section on vitamins, calcium, iron, and some other tips from the nutritional section.

Let me know if this helps!

Send me your running pictures...

If you guys have some running pictures or something you want me to add to the pictures on the lame slideshow then please e-mail them to me kip@kiddiekandids.com or add them to a post on here and I'll upload them from that. I'm gonna take a pic of my lame treadmill. :)

p.s. I want some CORDYMAX Craig and/or Jake.  Can i get it through you guys so you can get credit for it or does it not work that way?

Yay!!! Contributors!!

Yo,

Good to see some more Refugees providing info on here.  Keep it up as this is a great way to relay useful info.

My 5 miles was really rough this morning. Did any of you guys feel the earthquake at 7:15 this morning? I had just finished my run and I could hear things shaking on some of my shelves. 

An allergic reaction to running

Last night while running my four miles I had an allergic reaction to something. I did finish out my four miles though. I hope this doesn't happen during the race.

Jake's Update

Hey Kip thanks for putting this blog up. Thought I would let everyone know that I ran 4 miles yesterday. I was a little impatient and ran half a mile at the 7.5 speed (or 8 minute mile pace). I had to walk a little after but finished all 4 miles in around 41 minutes and that has at least 3 minutes of walking. It felt great and I iced my knees and ankles a little while I read my scriptures that morning. (I dont know if I need to ice, but it seems like a good idea to reduce risk of injury)

As for nutrition. I am taking 3 supplements that I think are the best to get my body in optimal condition for running.

1. LifePak Nano - This is the most complete and comprehensive vitamin, mineral, anti-oxidant, omega 3 supplement on the market. It is also the most bio-available, meaning that our body will absorb it 5-10x better than any other supplement on the market. It's around $105 a month, which is pretty expensive when compared to mass marketing crappy centrum, but its actually very well priced since it would cost around $400 to try and buy the contents separately at a health store. More info found here. http://www.nuskin.com/global/library/pdf/products/lifepak_nano_pip.pdf

2. CordyMax - This is a supplement that will boost your vo2 max. This means you will have more endurance and better lung capacity when jogging. $20 a month - well worth it. Info look here. http://www.pharmanex.com/global/library/ppt/cordymax.ppt

3. Cartilage Formula - This is the best version of Glucosamin and other supplements to help with Joint Relief. I take this to strengthen the cartilage in my knees since I will be working them alot over the next few months. $33 a month. More info here http://www.pharmanex.com/global/library/pdf/products/pip_crt_frm.pdf

Craig and I have been distributors of Pharmanex for over 4 years. We may be biased, but I haven't seen anything better out there. Especially stuff with scientific studies backing finished product. I am sure you can take a cheaper form of these and get some similar results, but I do think it will be VERY VERY important that our bodies are not nutrient deficient - or they will only get more deficient as we train. I think if we can get an edge with CordyMax than why not get it. And if I can prevent knee surgery and discomfort all the better. Hope this was not too commercially, but something we should all make a decision on.

We should also try to not fall into the trap of thinking that we can eat junk food because we are burning an extra 500-1000 calories a day. It is even more vital we eat better because our body will demand more good stuff.

If anyone wants to lose some lbs I have an armband you can borrow that will measure the calories you burn everyday and also help you measure the calories you eat everyday. If you average a caloric deficit of 1000 calories a day you will lose 2 lbs a week approx. This is a healthy amount to lose. Losing alot of weight too fast can be harmful.

Wish me luck with my 4 miles tomorrow!

Some frustrations...

I went to the gym today during lunch to run my 3-4 mile run (that's what the half marathon training called for today...sorry 6 milers). I dialed the run speed up to 8:30 mile speed, and barely eeked out one mile at that pace. I then had to walk for a few minutes, before finishing up the remaining 2 miles walk/running. I'd say I walked for like 5 of 30+ minutes...it was probably one of the worst workouts I've had in quite a while. It was a learning experience to me not to get gassed out too quickly.

I'm really frustrated that the weight hasn't dropped off more quickly. I keep thinking about how much easier 4 miles would be if I weighed 20 lbs less. I'm really going to start dialing down the calories and getting more careful about nutrition.

It's not like I eat my wife's cupcakes all day every day, but definitely too many of her baked goods find their way to my plate. Time for a more serious look at the nutrition component.

I'll put things that I learn from that Runners world book on this site.

What's in Your "Wallet"?

Kip wrote: I got this pic from a junk e-mail for a colon cleansing pill. Craig, does that tip book talk about good dietary habits? What to eat and avoid? I'm clueless as to what the foods are that give the most energy. Any suggestions?

Long Weekend for me!!

It was great to meet everyone on Monday and be back in UT! I wanted to thank Craig for letting us meet at his house and for the wonderful running paraphernalia that decorated your house.

So I tried to run tonight and had a goal to run atleast 4 miles. I made it two and gave up and went and lifted weights. I felt like I was going to throw up. I think I pushed myself too hard. Craig, I would be curious to see some of those 250 running tips. I'll be looking forward to the post.

Another workout down...

Well, I'm following the plan to train for the salt lake city half marathon, as provided by Team in Training... so, it won't be the same workout that everyone else is doing, but it can be brutal at times none-the-less.

I did 45 min of the elliptical machine for my "cross training"... I felt good, but I missed running--oddly enough.

Also, today I got a free "gift" from runners world, a little handbook of 250 runners tips. It is legit. I'll have to put a few things on here.

How we should roll!!!!!!!

Dudes!!!!! We should  get uniforms like this for Ragnar. We could name our team "The Richard Simmons Groupies".  His shirt says "Go to Health" on it.

6 MILER???

Am I the only Chicken that's scared to death of this 6-Miler tomorrow???

I'm not a smart man...

So two nights ago I had a bowl of chili late cuz I was starving due to my long lost metabolism which has been recently ripped out of bed and punched in the face!!! Let's just say that the Chili was running with me the next morning during my 4-miler. Then, for Valentine's Day my wife took me down to the Salt Lake Temple to do a live endowment session which was awesome!!! However, by the time we got out of there the only thing that was open that sounded good to my wife was Taco Bell. That was worse than the Chili!!! Let's just say that right now I don't dare get within 20 ft of any open flame!!!

MY LEGS!!

Brady Carlsen Wrote: I'll be running 11, 23, 35... I think!! I did some pheasant hunting yesterday so I wasn't able to get a run in, but I'll make up for it next week! I got thinking that maybe we should find a race that is a month or so before the Wasatch Back so we can have some practice in a real race like senario. Just a thought. Let's try to get our team to finish in the 24 hour period or with atleast an average of an 8min/mile pace for the team. Happy running!!

Which legs are you running?????

Kip Carlsen wrote: I'm running legs 10, 22, and 34 if I remember right! Did you guys get your long Saturday run in today already? I've got a five-miler that I'm gonna go run right now. Some neighbors invited us out to dinner and we ended up going back to their house and playing Rock Band until 12:30am.  It was pretty lame. I normally run early in the a.m. so doing this at 1pm will be interesting.

Refugees Home Page!!!

I talked to Brady and we thought it's be cool to have a Refugee blog page that we could use to get to know each other better. We can all comment on this and talk about training progress. So here ya go. You should have all received an e-mail with the username and password. I hope this helps us to stay motivated and gets us all inspired and excited. Don't hesitate to ask questions if you're not familiar with posting things on the blog.  Brady, Casey, Jared, and myself are all familiar with it. Kip