WattsRunning News - Issue 4
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WattsRunning Newsletter Number 4

Greetings Bill Watts ,
         Welcome to the WattsRunning newsletter, a quarterly newsletter for members of the WattsRunning community. Topics for this quarter include:
  • Training Tip - Pool Running
  • 20% discount on all running books
  • Run! - This month's favorite run: Mickelson Trail
  • Fundraiser - Status on the Paperback campaign
  • Feature - Store - Running Books from other authors
  • Health - RICE Therapy
  • Announcements - Winner of Amazon Gift Card
  • Other news - Looking for contributors
  • Motivation - A quote to get you going!
Training Tip
At some point, every athlete is faced with an inevitable breakdown or injury that may require down-time, or at least, a modification of their routine workout. Injuries such as plantar fasciitis or other soft tissue injuries can leave a frustrated runner sidelined for weeks. Unfortunately, most runners don’t know when enough is enough and the tendency is to try to push through the injury, so they don’t lose their fitness. This tenacious and stubborn attitude is sometimes what caused the injury in the first place.

One of the best ways to maintain your fitness level during your injured state is to practice deep water running or “aqua-jogging.”  Experts suggest that 80% of your current fitness level can be maintained for about six to eight weeks.

Aqua-running can be done in any standard swimming pool, with a water depth at chest level. A flotation device should always be worn to ensure safety in the water. Of course, there is a tremendous amount of resistance in the pool, so you won’t be able to achieve the same turn-over rate, but you should still be able to get your heart rate up to about 60% to 70% of your Maximum Heart Rate (MHR).  Your MHR can be calculated by subtracting your age from 220.

Although your workout may seem slow and ineffective, your cardiovascular system may actually see an improvement. This is due to the added burden to the upper body in the water, that usually isn’t noticed in normal running conditions. Don’t be surprised if the “perceived effort” is greater than running on land.

To run correctly, you should try to increase the angulation of your legs and push up with your toes in an exaggerated manner.  Also, try not to lean forward too far, a common mistake of many pool runners. As mentioned earlier, your turnover will be much slower, but you will still get a great workout if you keep at it. 

There are also a couple of negatives that come with pool running – while it may work for maintaining your fitness level, you most likely will not increase your fitness.  Secondly, runners should be aware that it’s not going to fix an injury like plantar fasciitis, but it might help alleviate the symptoms by using this active-rest exercise. Finally, if your daily plan originally calls for a 90 minute run, you still need to match that duration, frequency and intensity as close as possible.
While it’s not as fun as running on land, it can be a great asset when you’re injured or in need of active-rest.
Save 20% on ALL Books!
       WattsRunning has the most popular running books from authors such as Dean Karnazes, Marshall Ulrich, Scott Jurek, Alberto Salazar, Christopher McDougall, Meb Keflezighi and more.  And now, until the end of March, you can purchase ALL books with a 20% discount. Just use the coupon code "20PERCENT" at checkout to receive your discount. This discount also applies to "Running for the Average Joe."  Order now, and get FREE SHIPPING on all books!  Enjoy titles such as "Meb for Mortals", "The Long Run", "Running on Empty" and others. To check out our selection, click here.
R.I.C.E. Therapy explained
A strain is the tearing or injury of the muscle and/or tendon. The tendon is the fibrous band of connective tissue that connects muscle to bone. This is the same as a muscle “pull” described in the previous pages. Typical symptoms include pain, muscle weakness, muscle spasms, inflammation, and cramping. In severe strains, the muscle or tendons are partially or completely ruptured, often debilitating the individual. With a mild strain, the muscles or tendons are stretched or pulled, but only slightly. Some muscle function is lost with a moderate strain, where the muscles or tendon are overextended and slightly torn.
A sprain is the tearing or injury to the ligaments, the fibrous bands of tissue that connect the end of one bone to another.

The most common sprains include the knee, ankle and foot, and the intensity can vary from case to case. Bruising, pain, and inflammation are common in all three categories of sprains: mild, moderate, and severe. The runner will usually sense a pop or tear in the joint. A severe sprain can produce excruciating pain at the moment of injury, as ligaments tear or separate from the bone. This damage makes the joint nonfunctional. A moderate sprain consists of a partial tear of the ligament, producing swelling and instability of the joint. A ligament is stretched in a mild sprain, but there is no joint loosening.
Relief for both strains and sprains can come from R.I.C.E. therapy - Rest, Ice, Compression and Elevation.  Heat may be used after 24 hours of RICE therapy if it feels better, but should be avoided during the first 24 hours of swelling. Effective over–the-counter medications such as ibuprofen (Advil, Motrin) or naproxen (Aleve) are also recommended.

For the complete story, read Chapter 7 - Dealing with Injuries in "Running for the Average Joe."
In my book, I have dozens of "mote-quotes" - motivational quotes to help you stay focused and driven during your training. This issue's quote is:

"Wow, I really regretted that workout, said no one ever.”
- Unknown
Recommended Run
In each quarterly newsletter, I feature a run that I'd highly recommend. In this issue, we'll take a look at the Mickelson Trail in the Black Hills of South Dakota. 

Not only are the Black Hills of South Dakota a fantastic vacation getaway, but it's also a great place to find running, hiking, biking and horseback riding trails. The best of the bunch is the Mickelson trail, stretching 114 miles from Deadwood to Edgemont. The beautiful trail runs through US Forest Service and private property, crossing nearly 100 old railroad bridges and passing through 4 tunnels. Once a booming goldmine area, the trails are now quiet and serene. The trail was completed in 1998 and its rugged beauty is a photographers playground. Named after George S. Mickelson, a former state governor, the trail passes near heritage landmarks like Mount Rushmore and the Crazy Horse Monument.

There are a number of races held each year, including the Mickelson Trail marathon , half marathon and marathon relay.  Personally, I have not run this particular marathon, but I did run the Mt. Rushmore Marathon (now the Crazy Horse Marathon) which traverses portions of the Mickelson Trail.

There are numerous trailheads and access points along the trail and a complete map can be found here.

How to get there: Fly in to Rapid City Regional Airport in western South Dakota and stay in one of the many hotels in the area. Rapid City sits in the heart of the Black Hills area, making nearly all tourist attractions accessible with easy day trips.
Paperback Update
Bad News, Good News.  The bad news is that we didn't make the December 15th fundraiser goal, but we did get enough donations to get us to the 33% mark. The good news is that I was able to negotiate several really good printing options that will provide a better reading experience in a larger-than-expected paperback format.  The new size will be between 7.50" x 9", or even a full size 8.5" x 11" - all without raising the cost of the book.
The fundraiser will continue to run through the end of January, so if you'd like to contribute, please click
here. From there, you can view a list of the current contributors and details of the campaign.
During one of our recent email campaigns, I announced that those who filled out the eBook survey would be entered into a random drawing of an Amazon gift card. The winner of the $25.00 gift card was Ashley Rosener of Wyoming, Michigan. Thanks Ashley, for providing your valuable feedback. If you'd like to provide feedback about "Running for the Average Joe," please fill out the survey located here.
Other News
CONTRIBUTORS NEEDED - looking for contributors to help with the "Recommended Run" column of this quarterly newsletter.  If you'd like to help, please contact me.
Thank you!
ADVERTISING OPTIONS - Looking to advertise a local race, product or service? WattsRunning now offers inexpensive options to advertise on our webpage or within this newsletter.  

Options include a 300 x 300 pixel square that appears randomly on all pages of the website, or a 468 x 60 pixel banner that appears at the bottom of all webpages. Alternately, you can advertise in this newsletter. Check out the advertising rates here.
Until next time - happy trails!
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