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WattsRunning News - Issue 3
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WattsRunning Newsletter Number 3

 
Welcome to the WattsRunning newsletter, a quarterly newsletter for members of the WattsRunning community. Topics for this quarter include:
  • Fundraiser - Campaign to raise money for the paperback version and information on how you can help
  • Run! - This month's favorite run: Rimrock Marathon
  • Training Tip - Thinking in cycles
  • Feature - Affiliate partnership with Hammer
  • Health - Sports Psychology
  • Announcements - Advertising space for your business
  • Other news - Looking for contributors
  • Motivation - A quote to get you going!
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Fundraiser Campaign
Hello and welcome!
     After a successful launch of the eBook "Running for the Average Joe," I'm beginning a fundraiser campaign to produce the book in a paperback version. And you can help! 
     Since I am self-funded on this endeavor, I don't have the benefits and advantages of corporate sponsorship or financial backing. So, I've started this campaign, similar to a "GoFundMe" or "Kickstarter" crowdfunding program.

     GOALS - I have several goals for this fundraiser:
1).  Raise approximately $5,000.00 for the initial production of quality, colorful, easy-to-read books.
2).  Release the paperback version in time for the holidays, so you, your friends and family can enjoy it.
3).  To offer deep discounts to the paying contributors, by giving away discount vouchers for all products in my online store.  This will include the actual book, training plans that are currently available, and upcoming products, like running apparel and accessories that will be online in 2017. 

     BENEFITS - What's in it for you? By contributing to the fundraiser, you'll receive V.I.P. membership status that will allow you to receive deep discounts on all services and merchandise provided by WattsRunning.
  • Donate $5.00 or more and I'll send you a FREE copy of the eBook if you don't already have one.
  • Donate $20.00 or more and I'll send you a FREE copy of the eBook, plus a 10% discount voucher that you can use to purchase anything in the store, including the paperback when it's released.
  • Donate $50.00 or more and I'll send you a FREE copy of the eBook, plus a 20% discount coupon, PLUS the paperback version of the book when it comes back from the printing company!
  • And of course, when you donate, you'll feel good knowing that it goes to a great cause to help people enjoy healthy living through proper fitness and diet.
      CALL TO ACTION -  Here's how you can help - Go to the WattsRunning website and click on the "Can you help?" icon located on the right side of the webpage. Or you can simply click here to make your contribution. Please be assured that all contributions are confidential and secure. PayPal is used to process all contributions through their website. You may use your existing PayPal account, create a new account, or use the "PayPal Guest Checkout" account to process your payment.




 
Health
My Story
I woke up one day, not wanting to get out of bed and not really caring if I ran that day or not. And then I did it again the next day and the following four days before I realized that after only six months, I was already burned out. Why did my passion for running disappear so quickly? My body certainly wasn’t screaming in agony; as a matter of fact, this was the best I’d felt in years. My problem was that I was mentally depleted from running. My life felt out of balance and I realized that I needed to find other ways to keep my running interest intact. Over the years, this has happened many times, and I realize now that it’s just another “cycle” in my running regimen. I’ve seen other people go through the same phases – buildup, over-training, injury or burnout. These phases seem to cycle with alarming regularity, and one is almost always a precursor to the next cycle. You start out with enthusiasm and eagerness, which can lead to over-training, and eventually, physical injuries or mental burnout. This chapter can help you deal with this predictable and avoidable issue.

Mind Over Gray Matter
The human brain is the most complex organ of any animal, with 85 to 100 billion nerve cells – it is simply mind-boggling to try and understand the amount of instructions the human brain can comprehend and execute in just a few milliseconds. It controls bodily functions and issues instructions to the many subsystems of the body, such as muscle movement and coordination. It allows us to balance on one leg, for example, or touch our nose with one finger, with our eyes closed. It tells us when we’re hungry or thirsty, or feeling pain. The brain sends commands to the legs to set them in motion to walk or run, frontwards or backwards. It allows us to leap and jump. But, none of these attributes answers the question of why. The only logical reason that may answer the question of why, is because, as humans, we have the ability to think. Unfortunately, this same function can fool us or play mind games (literally) with us. As humans, we can accept various conditions and pain tolerance, or adapt to them, whether they’re real or not. But because we can think, we can also doubt, perceive and criticize our own efforts. Our mind can be our best friend or our worst enemy when it comes to running.

The Little Engine That Could….
Back in 1930, a children’s book was published by Pratt & Munk. It was a story about a little train that was asked to haul a heavy load over a mountain, something that was normally reserved for the larger, more powerful locomotives. The Little Engine repeatedly said, “I think I can, I think I can…” as he struggled to carry the payload up the mountain. When he finally reached the top and started his descent, he proclaimed, “I thought I could, I thought I could!” This story reminds us to stay optimistic, and remain hopeful in the midst of adversity. This same concept applies not only to running, but to all aspects of life. Imagine where we would be if we didn’t have any goals. Imagine how often we’d fail if we weren’t able to convince ourselves with positive thinking. This is where psychology comes into play.
 
For the complete story, read Chapter 5 - Running Psychology in "Running for the Average Joe."
 
Motivation
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:

"With a little luck, you MIGHT succeed.  With a lot of sweat, you WILL succeed"
 - Bill Watts
All online purchases are protected using SSL encryption, keeping your personal data safe! Visa and MasterCard are accepted for immediate purchase. If you purchase electronic downloads such as the eBook or Training Plans, a link will be sent to you so you can download immediately. Registration is required for all downloads, even the free ones.

Your personal data is NEVER shared with anyone!
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 Rimrock Marathon in western Colorado. 

Unparalleled in its natural beauty, the Rimrock Marathon on the western slopes of the Colorado Rockies is one of the finest marathons in the country. Held on the first Saturday of November, the marathon starts just outside of Grand Junction, Colorado, and climbs abruptly for the first four miles. Much of these early miles are tilted at a 6 percent grade! The climb continues to somewhat of a lesser grade as you reach mile nine. Still, by that point you will have ascended nearly 2,000 feet, so don't expect any personal records on this course. After that, it's fairly level through the half way point, followed by a steep descent into neighboring Fruita, Colorado, especially from miles 19 through 23.

Be sure to train for steep up and down hill running as this can really test your joints, quads and calf muscles.

Even though this race is held late in the season, early morning cold temperatures can rise well into the 60's or 70's by the time you finish, so be prepared to dress in layers.

If you're not ready for a marathon of this difficulty, there is also a two-person relay and a half marathon available.

How to get there: Fly in to Denver International Airport, Colorado Springs airport, or direct to Grand Junction. It's a 250 mile drive from Denver to the Grand Junction/Fruita area, but be warned, even though the weather on the western slope can be mild, the trip over the Rocky Mountains from Denver can be treacherous. Be sure to plan accordingly and stay a few days in Colorado's wine country.
 
Training Tip
In Chapter 16 of my book "Running for the Average Joe," I talk about the 7-step training macrocycle, which is further sub-divided into the following individual mesocycles:

•  Endurance
•  Strengthening
•  Tuning
•  Peak
•  Taper
•  Race
•  Recovery

      While any of the mesocycles provide a certain amount of risk for injury, I'd like to focus on the "Tuning" and "Peak" mesocycles, the stages of the entire training program that leaves us the most vulnerable to breakdown, illness, burnout and injury.

      During the Endurance and Strengthening mesocycles, we concentrate on building a "base" that will provide the basics for endurance and durability, but neither focuses on intensity. Because of this, these two mesocycles offer little or no risk to serious or long lasting injuries, if done properly. If minor or nagging injuries do occur, we simply treat them by mild therapy sessions or rest - we normally have time to spare.

      When we crank up the intensity in the Tuning and Peak cycles, our propensity for injury or illness increases as our window for treatment and healing decreases. As our upcoming race approaches, our bodies and minds are fatigued, yet this is the time when we want to enter real (shorter) races and training sessions that emulate race mode. This is traumatic and stressful for the body and it weakens the immune system. It's very critical that you listen to your body and take days off as needed.  After training for weeks or months for your upcoming race, you shouldn't worry about losing your fitness level for 7 to 14 days.

      For more information and training plans, visit Chapter 16 - Training Plans in "Running for the Average Joe."
Feature
       WattsRunning is pleased to announce it's partnership with Hammer Nutrition. Hammer Nutrition products lead the industry by providing quick-energy supplements and recovery products for any competitor.
 
Fuel Right, Feel Great! 

SAVE 15% on your first order by following the affiliate product links below. Discounts apply to ALL products, including nutrition, supplements, apparel and accessories, but is valid only for your first online purchase through this website.
Announcements
Advertise your business on my website for as low as $100.00 for an entire year!  Your ad will appear on EVERY page in a 250 x 250 pixel image and link to your website, just like the one above. Click here or on the image above for more information.
Other News
CONTRIBUTORS NEEDED - During the eBook giveaway, people from 64 different countries and 49 of the states in the U.S. downloaded the book. I know there is a substantial global presence for readers of this type of book.  Unfortunately, I'm not able to visit all of those areas, but I am 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!

 
Until next time - happy trails!

Bill
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