run gasparilla

“Today, I plan on tearing

through this race like a pirate

ship cutting across the open sea

in pursuit of gold. As I stretch,

I can tell a storm is brewing.

And I am the storm. I am speed

and light and crash and fury.

I’m gaining on you. I’m passing

on the left. I’m disappearing

into the distance. But first, I’m

stretching. And after this last

toe-touch, I’m going

to go all out.”

I PLANWhen it comes to planning your active lifestyle, we have you covered at publix.com/RunGasparilla. Get training tips

and recipes on our site, then get out there and do your best on race day to support charitable youth organizations

and running programs in the Tampa Bay area.

DISTANCECLASSIC 2016

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So you’re thinking about going for a run. Easy, right?

Maybe. But there’s lots to know if you want to succeed.

Each year, many people tackle the sport of running, all for different reasons. No matter the motivation, there are certain critical basics each runner should be aware of as they work toward their goals.

On the pages that follow, you’ll find some of this valuable information, as well as some local resources that will help you achieve your own personal milestone. Maybe that first accomplishment is a road race.

Give some thought to next year’s Publix Gasparilla Distance Classic.

Happening in February, about 30,000 runners annually agree that this is the ideal race.

Set along the scenic shores of Tampa Bay, athletes of all ages compete on a course that takes them from downtown Tampa and on to beautiful Bayshore Boulevard. The event offers a wide range of races from the Jr. Classic for the kids to a 5K, 15K and a Half Marathon, among other distances.

In addition to the racing, the 8 On Your Side Health & Fitness Expo is open to the public and free the Friday prior and Saturday race day. Taking place at the Tampa Convention Center, countless vendors will be on site along with health and fitness professionals that can discuss choices you make that will lead to a healthier lifestyle.

And if running, motivation, competition and a healthier you aren’t enough to consider this event, think about this: Since 1978, the Gasparilla Distance Classic Association has donated $4.4 million to charitable youth organizations and local running programs. Earlier this year, as a result of the 2015 race, this nonprofit organization donated more than $311,000.

So turn the page, make a commitment to a healthier you and lace up those energy-returning ultra-boost technology running shoes and get going!

Don’t forget to stretch

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RUN TAMPA BAY, RUN…

What Publix Gasparilla Distance Classic

When February 20 – 21, 2016

Where Downtown Tampa

Races 5K, 8K, 15K and Half Marathon plus a Jr. Classic for the kids

Why To raise funds for charitable youth organizations and local running programs

What to expect More than 30,000 participants racing along scenic Bayshore Boulevard with an incredible view of Tampa Bay

Information tampabayrun.com or 813-254-7866

Plan.

Train.

Race.

Celebrate.

By Robbyn Mitchell, Times Staff Writer

Michelle Schultz, of St. Petersburg

You’ve always talked about running a 5K race or a half marathon, but the holidays get in the way, and by the time you start asking friends about it, the summer heat sidelines your ambitions once again.

Now is the time to start if you’re planning on running any races in the Tampa Bay area in the most comfortable part of the year, say local running coaches. Getting into a rhythm before the holidays will work twofold to help you maintain a fitness level through the roughest part of the year for diets and have you ready to run races in Florida’s coolest months, from December to February. “It is optimal to choose a race during the cooler season when an athlete new to the sport will not be battling the high temperatures as well as the challenges of racing,” said Moms Who TRI running coach Kristen Hench, 36, of Valrico.

There’s a lot to consider before you hit the street, so the earlier you start the better your chances of successfully completing your goal. “Not all training plans are created equal, and a beginner’s goal should be not

only to finish, but to finish injury-free,” said Michelle Schultz, 45, of St. Petersburg, director of USA Fit Tampa Bay — Marathon and Half Marathon Training Program.

“Hydrate, eat properly, get fitted for shoes that are the correct style for your gait, and as a Floridian, try to train in the coolest hours of the day.”

Local running coaches all have different styles of training and motivation, but there are a few points they agree on when it comes to preparing to run this fall and winter.

See your doctor first — and then go to a running store to pick up the right shoes.

People might think they are healthy enough to begin a training program, but you still should consult your doctor to make sure there isn’t something you’ve overlooked, said Tia Pettygrue, 47, of Tampa, a running coach and former ambassador of Black Girls Run! Tampa.

Choose your distance and then your training program.

“Over the course of 17 years we’ve seen the proof:

Anyone can race a 13.1 or 26.2 (mile race) with the proper training, even beginners,” Schultz said. “We’ve seen countless people cross the half marathon finish line who had never run a step in their lives when training began.” Free training schedules abound on the Internet and usually fall into a couple of categories: routine and pace. The routine schedules such as the popular Hal Higdon Training Program recommend running specific distances four times a week with cross training and weight training built in during the week. Some coaches recommend a training schedule based on your pace — a 10-minute mile, for example — that varies distance based on how fast you move. These can be a little harder to find, but a coach can help you construct the schedule that fits you. Find encouragement.

“Whether it be a spouse, friend, parent or coach, find a person who will help hold you accountable to your goal and cheer you along the way,” Hench said. (continued on page 7)

Why wait? It’s the perfect time to train for a race

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Visit publix.com/RunGasparilla for more information and online registration.

“When I eat better,I train better.”Run into Publix to save on items that fuel—andreward—your active lifestyle as you train for thePublix Gasparilla Distance Classic, February 20 & 21, 2016.

Prices effective Thursday, December 3 through Wednesday, December 9, 2015. Only in Hillsborough, Pasco, Pinellas, Highlands, Hernando, Citrus,Manatee, Sarasota, Charlotte, Lee, Collier, Lake, Sumter, Polk, and Osceola counties. Including Publix at Stoneybrook Hills Village in Mount Dora. Any itemcarried by Publix GreenWise Market will be at the Publix advertised sale price. Prices not effective at Publix Sabor. Quantity limits per household apply.

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Anyone can race a 13.1 or 26.2 (mile race) with the proper training, even beginners,” Schultz said. “We’ve seen countless people cross the half marathon finish line who had never run a step in their lives when training began.” Free training schedules abound on the Internet and usually fall into a couple of categories: routine and pace. The routine schedules such as the popular Hal Higdon Training Program recommend running specific distances four times a week with cross training and weight training built in during the week. Some coaches recommend a training schedule based on your pace — a 10-minute mile, for example — that varies distance based on how fast you move. These can be a little harder to find, but a coach can help you construct the schedule that fits you. Find encouragement.

“Whether it be a spouse, friend, parent or coach, find a person who will help hold you accountable to your goal and cheer you along the way,” Hench said. (continued on page 7)

Start training now to hit the road(race) IF YOU’VE ALWAYS WANTED to try running a 5K or 8K road race, but didn’t know how to get started, here are suggested 12-week training schedules for each event. That should be enough time to get in shape for a 5K even if you’re not a runner now. Provided, of course, that you don’t have any health problems or injuries. Check with your doctor to be sure.

Twelve weeks can get you into 8K shape, too — if you’re already fit enough to run a 5K. Wear shoes made specifically for running and stay hydrated. Try to run in the coolest hours of the day.

And remember: Listen to your body. This project is supposed to be challenging, but it is not supposed to hurt.

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Tampa Bay Runnerstampabayrunners.com

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Tampa Metro YMCA / Tampa Blue Sharks

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Brandon Running Association

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West FL “Y” Runners Clubwfyrc.com

St. Pete Road Runnerssprr.org

Fishhawk Road Runners Club

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Four Green Fields Running Club

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8K12-week program

WEEK 1 Run 2 miles, three days, 2 1/2 miles two days, for 11 miles total.

WEEK 2 Run 2 miles, three days, 3 miles, two days, for 12 miles total.

WEEK 3 Run 2 miles, two days, 3 miles, three days, for 13 miles total.

WEEK 4 Run 3 miles, four days, 2 miles, one day, for 14 miles total.

WEEK 5 Run 3 1/2 miles, one day, 3 miles, three days, 2 1/2 miles, one day, for 15 miles total.

WEEK 6 Run 3 1/2 miles, two days, 3 miles, three days, for 16 miles total.

WEEK 7 Run 4 miles, one day, 3 1/2 miles two days, 3 miles, two days, for 17 miles total.

WEEK 8 Run 4 miles, one day, 3 1/2 miles, four days, for 18 miles total.

WEEK 9 Run 4 1/2 miles, one day, 4 miles, one day, 3 1/2 miles, three days, for 19 miles total.


WEEK 11 Run 5 miles, one day, 4 1/2 miles, one day, 3 1/2 miles, three days, for 20 miles total.


WEEK OF RACE

(For a Saturday race): Run 1 mile Sunday, Monday and Tuesday; take Wednesday, Thursday and Friday off.

(Program assumes individual is already running at least 10 miles a week and has completed a 5K event.)

5K12-week program

WEEK 1 Walk ½ mile, 5 times.

WEEK 2 Walk 1 mile, 5 times.

WEEK 3 Walk 1 1/2 miles, 5 times.

WEEK 4 Walk 2 miles, 5 times.

WEEK 5 Easy run ¼ mile, two separate times during each of five 2-mile walks.

WEEK 6 Same as week 5, but on three of the days, increase to ½ mile run, two separate times.

WEEK 7 Easy run ½ mile, two separate times during each of five 2-mile walk/runs.

WEEK 8 Easy run ¾ mile, two separate times during each of five 2-mile walk/runs.

WEEK 9 Easy run 1 mile each of the 2-mile walk/runs, five days.

WEEK 10 Easy run 1 1/2 mile each of the 2-mile walk/runs, five days.

WEEK 11 Easy run 2 mile

WEEK 12 Easy run 2 miles three of the five days, and 2 1/4 miles the other two days.

WEEK OF RACE


Twelve weeks can get you into 8K shape, too — if you’re already fit enough to run a 5K. Wear shoes made specifically for running and stay hydrated. Try to run in the coolest hours of the day.

And remember: Listen to your body. This project is supposed to be challenging, but it is not supposed to hurt.

8K12-week program

WEEK 1 Run 2 miles, three days, 2 1/2 miles two days, for 11 miles total.

WEEK 2 Run 2 miles, three days, 3 miles, two days, for 12 miles total.

WEEK 3 Run 2 miles, two days, 3 miles, three days, for 13 miles total.

WEEK 4 Run 3 miles, four days, 2 miles, one day, for 14 miles total.

WEEK 5 Run 3 1/2 miles, one day, 3 miles, three days, 2 1/2 miles, one day, for 15 miles total.

WEEK 6 Run 3 1/2 miles, two days, 3 miles, three days, for 16 miles total.

WEEK 7 Run 4 miles, one day, 3 1/2 miles two days, 3 miles, two days, for 17 miles total.

WEEK 8 Run 4 miles, one day, 3 1/2 miles, four days, for 18 miles total.



WEEK 11 Run 5 miles, one day, 4 1/2 miles, one day, 3 1/2 miles, three days, for 20 miles total.


WEEK OF RACE


(Program assumes individual is already running at least 10 miles a week and has completed a 5K event.)

(continued from page 4) Local running groups and clubs also can be a source of encouragement, and they can help beginners train more consistently.

“The advice for a runner training for their first half or full marathon is to find a few like-minded friends or a group to join,” said Lisa “Trixie” Taylor, 41, of Clearwater, coach at GOAT FIT and Run Tampa. “Training for any distance race is much easier when you have folks to join you for those longer or more difficult training runs. You could a run an organized race in the Tampa Bay area every weekend from Halloween to Easter if you set your mind to it, but that’s probably inadvisable for beginners. Choosing the right race for you depends on a few factors, including fitness level, swag preferences, course preferences and length of time you’re willing to train. If you’re starting this week for 5K races, you may want to consider a race in December. If the distance is farther, coaches say you should shoot for January or February.

Register for your race now.

Prices are only going to increase, and your resolve to train will diminish if you have no skin in the game, coaches say. “Our local race directors put on phenomenal events in the bay area and there are several great races for beginners to choose from,” Schultz said.

STEPS1. Combine hoisin, ginger and garlic paste, soy sauce, and rice vinegar. Set aside.2. Preheat large nonstick sauté pan on medium-high 2–3 minutes. Add pork and carrots; cook and stir 3–4 minutes, stirring to brown and crumble meat.3. Stir in hoisin mixture and green onions; cook and stir 2–3 minutes more or until carrots are tender and pork has reached 160°F. Remove from heat.

4. Assemble by dividing meat in cabbage cups; top evenly with cucumber, chestnuts, and cashews. Roll or fold lettuce around mixture and serve.

Note: Add brown rice to complete meal.

Nutritional Information | ASIAN PORK NAPPA WRAPS CALORIES (per 1/4 recipe) 320kcal; FAT 17g; SAT FAT 6g; TRANS FAT 0g; CHOL 75mg; SODIUM 540mg; CARB 15g; FIBER 3g; SUGARS 8g; PROTEIN 23g; VIT A 120%; VIT C 50%; CALC 6%; IRON 10%

HealthyEating

Nutritional Information | NO BAKE BLUEBERRY BITES CALORIES (per 1/4 recipe) 420kcal; FAT 15g; SAT FAT 2.5g; TRANS FAT 0g; CHOL 5mg; SODIUM 160mg; CARB 65g; FIBER 8g; SUGARS 38g; PROTEIN 13g; VIT A 2%; VIT C 8%; CALC 25%; IRON 20%

INGREDIENTS1 vanilla bean (optional)Zest of 1 lemon1 cup raw cashews1 cup rolled oats1 scoop vanilla whey protein powder1/4 teaspoon kosher salt3/4 cup fresh blueberries1/2 cup pitted medjool dates Parchment

STEPS1. Cut vanilla bean down center lengthwise; scrape center of bean with back of knife to remove seeds. Set aside. Zest/grate lemon, no white (1 teaspoon).2. Combine cashews, oats, whey powder, vanilla seeds, and salt in a food processor. Pulse 1 minute or until nuts are finely crushed.3. Add blueberries, dates, and lemon zest; pulse 1 minute or until combined and a dough forms.

4. Roll into tablespoonfuls and place on a parchment lined baking sheet (about 16 balls). Chill in refrigerator 30 minutes. Serve. Note: Can be placed in a zip top bag and placed in freezer for longer storage.

No Bake Blueberry Bites | SERVES 4

INGREDIENTS1 large carrot, finely chopped1/2 European cucumber, finely chopped8 ounces nappa cabbage leaves (8-12 leaves)1/4 cup unsalted cashews, coarsely chopped (optional)1/4 cup hoisin sauce1 teaspoon ginger spice paste1 teaspoon garlic spice paste1 tablespoon reduced sodium soy sauce1 tablespoon rice vinegar1 lb ground pork (or chicken)1/2 cup sliced green onions1 (5-oz) can diced water chestnuts, drained

Asian Pork Nappa Wraps | SERVES 4

PREP• Peel and cut carrot and cucumber into small cubes.• Remove leaves from cabbage. Chop nuts.

REGISTER NOW! ONLINE

tampabayrun.com/online-registration

IN-STORE At participating Tampa Bay Sports Authority locations

Jan. 9 – 10, 2016 and Jan. 16-17, 2016- Cash or check only -

MAIL GDCA, P.O. Box 1881, Tampa, FL 33601-1881

DOWNLOAD 2016 Mail in Registration form from tampabayrun.com

Registration fees vary by race and time of registration.

Fitness instructors, you may have noticed, are always nattering on about breathing: “Breathe through the nose,” “Control the breath,” “Push up on the exhale.”

There’s a reason for that. “Your breathing matches the level of activity,”

said David Hryvniak, a physical rehabilitation and medicine fellow at the University of Virginia Health System and team physician for several of the school’s sports teams. “If you run and jump, you will breathe through both your mouth and nose to get the proper amount to oxygenate the body.”

This is not just a matter of getting enough oxygen to the lungs and other organs; oxygenating the body, in addition to things like carbohydrates, supplies a building block to the muscle cells to create energy to refuel the muscles.

“But if you are relaxing and really taking those deep belly breaths, then you can breathe through the nose,” said Hryvniak, who also is a long-distance runner.

In fact, breathing deeply and fully can be key when relaxing and releasing tension, said psychotherapist Elliot Greene. “Humans don’t tolerate anxiety very well,” said Greene, who specializes in the interconnectedness of the mind and body and uses massage therapy in his practice. “One of the ways we cope is to shut down.”That means “putting a lid on” or “choking on” our feelings — both apt expressions since they can involve partly holding our breath, tensing the diaphragm and relying on shallow breathing, Greene said.

When we do all this, it has ripple effects throughout the

body and mind, Greene said. Our shoulders hike up, and our throats constrict — we feel stuck physically and mentally, hardly a relaxed state.On the flip side, if we breathe deeply and can release some of the builtup-tension — physical and emotional — we feel better, Greene said.“Taking deep chest and belly breaths can help us become ‘unstuck,’ he said.

From an athletic standpoint, Hryvniak said, belly breathing is recommended because the abdominal muscles are stronger than the diaphragm and can help supply the body with oxygen more efficiently if they are engaged.

“We preach belly breathing” to our athletes, Hryvniak said, adding that breathing is part of athletic conditioning these days. Learning how to be aware and eventually to control our breathing, Bikram yoga instructor Lara Atella said, can help slow down the heart rate and inhibit the release of adrenaline and cortisol — stress hormones that can age us prematurely. In essence, the breath not only helps us get the most

Take a breath, athletesBy Gabriella Boston

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out of the physical practice — whether it’s yoga or running — but also helps shape up our insides.

“We tone our nervous system by how we breathe,” said Atella, who has a background in neurobehavioral science at Johns Hopkins University.One way to start becoming more aware of breath is to make a slight oceanlike sound in the throat, making the breath a more tangible focal point.

“Natural deep breathing is like a wave,” Greene said. “You focus on the exhale, and then the in-breath rushes in.”For athletes, though, the in-breath and the out-breath are not necessarily the same length or quite as instinctive as Greene describes.

Instead, for University of Virginia runners, Hryvniak recommends breathing in for two strides and breathing out for one stride — a “two-to-one pattern,” he calls it.Seem like a lot to coordinate?“I recommend starting with easy runs where it is easier to control the breath,” he said. “You slowly introduce the pattern, and then it becomes routine.”

For weight lifters and other

power athletes, breath plays an important role, too. If they hold their breath, which can happen, they risk building up too much pressure in the chest cavity, Hryvniak said. This can lead to everything from hernias to, in rare cases, heart attacks.“We recommend that you breathe deeply throughout the entire rep,” Hryvniak said. Usually, the push or top exertion happens on the exhale.To recap: Breathe through the nose for calm and focus; through the mouth and nose for high energy; let the breath

flow to avoid chest cavity pressure; and use deep belly breath for effective oxygenation and mental release.

Breath matters.

Gabriella Boston is a fitness trainer and freelance writer.

The Expo is FREE and open to the public and in addition to Late Registration & Packet Pick-up, will offer the latest in running shoes and apparel, as well as the latest in medical breakthroughs and information to help you take charge of your health. Several of the Bay Area’s leading health and fitness professionals will be on-hand and will help you learn how to make choices that are best for your health, leading to a more healthy and fit lifestyle.

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Smartphone apps can help get you motivated, movingIf you want to stay in shape and don’t have a smartphone, buy one. An iPhone, Galaxy, Nexus ... fill in the blank ... is less expensive and almost as good as any personal trainer.Ask any fitness professional and they will tell you that the key to a successful workout program is consistency. Results come with time. You won’t lose a spare tire that took decades to acquire after a few sessions in the gym.

It can take months, sometimes even years, to get back to your college playing weight. Smartphone fitness apps can help you lose weight by keeping track of calories in (food) and calories out (exercise).

They also can help weekend warriors and elite athletes improve performance. Hoping to break the 21-minute mark on your next 5K? Download an app and start logging your weekly runs. Many of the best apps are free. The ones that do charge a fee cost less than a 580-calorie White Chocolate Mocha at your favorite coffee shop.

There are literally hundreds of fitness apps on the market. Some work better than others. But in the end it’s still a matter of personal preference. Apps are like exercise routines: If you are a night person, there’s no way that 6 a.m. waterfront boot camp will work in the long run.

To get started, find an app that looks like it suits your needs and try it for a few weeks. If it turns out that you don’t like it, just hit delete and start over. Or better yet, download two or three similar apps and bounce back and forth. The most you’ll have lost is a couple of bucks.

As always, before you embark on a new exercise program, it’s a good idea to check with your doctor.

Here are some apps worth exploring: MAP MY RUN (WALK AND RIDE)

The Map My Fitness series of apps for runners, walkers and cyclists taps into your phone’s GPS system to show your actual route. It records

time, distance covered and calories burned. It also will keep track of multiple workouts so you can see if you are getting faster, slower

or simply had a bad day. There are plenty of useful extras that you can experiment with if you have the time, but if you are looking for a simple, easy way to track your workouts, these apps are for you. Free

STRAVAThere is no shortage of running apps, but bikers often have a hard time finding a GPS-based system that works for them. Strava is the ideal app for the serious cyclist. It will maintain a record of your rides and put you in touch with a community of like-minded enthusiasts. Free

iTREADMILLLosing weight is a numbers game. If you want to shed pounds, keep track of what you eat and how much you move. This app operates like a pedometer. It keeps track of your steps, like a Fitbit, but it does so on your smartphone. You can use it anywhere, and you might even forget you have it on. $1.99

RUNKEEPEROne of the most popular running apps, with 45 million users, Runkeeper is the original runners’ app. It tracks other distance activities as well. You can keep track of vital statistics — time, pace, distance — and take pictures along the way. The app will record your workout history and how much you have improved. Runkeeper also synchs with other apps on the market. Free RUNTASTIC SIX PACK ABSSorry, but this app alone won’t give you a washboard stomach. (Diet and genetics factor into that.) What Runtastic’s Six Pack Abs workout will do is help you strengthen your core, which will make you feel better, regardless of your recreational activity of choice. And the slow-motion videos will make sure you have perfect form. Free

C25KThe Couch-to-5K program is a great introductory app for people who have been sedentary. As the name implies, this app will get you off the couch and on the street. It’s easy to use and doesn’t require a big investment of time — just 20 to 30 minutes of moderate exercise three days a week. If you follow this program you can be ready to run your first 3.1-mile race in two to three months. Free

CHARITY MILESMake your walking, biking and running count with charity miles. You can help raise money for your favorite charity (with the help of corporate sponsorships) every time you hit the pavement. This app will make a difference in more ways than one. Free NIKE+ RUNNINGLeave it to the king of running shoes to come out with one of the best running apps on the market. This app will work for you regardless of where you put in your miles — sidewalk, treadmill, cross country trail. Standard features include distance, time and pace. There are lots of extras, too, if you take the time to figure them out. Free

PUMATRACIf you need a little extra motivation to push it, check out Pumatrac. You get the standard requirements of all running apps — distance, time and pace — plus some cool added features, such as weather and time of day, in case you need proof that a cool-morning run will be faster than one on a hot, muggy afternoon. You also can go online and compare your workouts with those of other Pumatrac runners. Free

ZOMBIES, RUN!Do anything long enough and you are bound to get bored. But if you need a little something to keep you interested, or distracted, while you train for that 5K, then download Zombies, Run! You’ll need some earbuds and a good sense of humor. But, hey ... whatever it takes to keep the feet moving. $1.99

By Terry Tomalin, Times Outdoor/Fitness Editor

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SALE PRICE$575

NO INTEREST ’TIL JAN2O19* On purchases made with your RoomsTo Go credit card through 12/24/15.Equal Monthly Payments Required until January 2O19.*RoomsTo Go requires No Down Payment except amount equal to sales tax and delivery.

*Offer applies only to single-receipt qualifying purchases made on your RoomsTo Go credit card thru 12/24/15.No interest will be charged on promo purchase and equal monthly payments are required equal to initial promo purchase amount divided equally bythe number of months in promo period until promo is paid in full.The equal monthly payment will be rounded to the next highest whole dollar andmay be higher than theminimum payment that would be required if the purchase was a non-promotional purchase.

Regular account terms apply to non-promotional purchases.For new accounts: Purchase APR is 29.99%;Minimum Interest Charge is $2.Existing cardholders should see their credit card agreement for their applicable terms.Subject to credit approval.

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