Category Archives: Safety

PowerBar is Safe, Clif Bars Recalled

Highlighted products include and their current status:

Power Bar – Safe
Balance Bars – Safe
Mars Snackfood (Snickers) – Safe
Clif Bars – Voluntary Recall
Zone Perfect – Voluntary Recall
Larabar – Voluntary Recall
Kashi – Voluntary Recall
Nature’s Path – Voluntary Recall
Trader Joe’s – Voluntary Recall

I got this e-mail from PowerBar today. I assume It covers their Pria product line as well.

We would like to take a moment to reassure you that none of our PowerBar products are affected by the recent reports of salmonella found in certain types of peanut butter and peanut paste ingredients traced to Peanut Corporation of America (PCA), the company that announced a nationwide recall of peanut butter. It is important to know that PowerBar does not purchase or source any peanut butter-based ingredients from PCA.

Consumer safety is our top priority and we utilize extensive quality control processes and checkpoints to ensure our products are in full compliance with U.S. Food and Drug Administration requirements.

We’re passionate about sports and fitness. That’s why we started PowerBar to begin with-to help athletes like you reach your goals by providing trusted, proven nutritional products.

For the full safety release, visit:
www.powerbar.com

For a limited time, we’re offering a 10% discount on select PowerBar products. Visit www.PowerBarStore.com and enter discount code: PUSH09 at check out.

Respectfully,

PowerBar

I couldn’t find any information about Gatorade, or Balance Bars.

Update (2/2/09): Balance Bars updated their website to include this statement:

Balance is NOT recalling any products in connection with the recent salmonella outbreak related to peanut butter and paste.

Mars Snackfood US continues to say all of their products are safe. A full list and detailed information can be found below.

19 January 2009 – United States
Hackettstown, NJ – January 18, 2009 – Mars Snackfood US today issued the following statement in reaction to the ongoing FDA investigation into peanut butter:

“Mars Snackfood US remains confident in the safety and quality of our products that contain peanut butter, all of which are safe to enjoy. Mars does not receive or process any peanuts or peanut butter from Peanut Corporation of America or King Nut, the companies that, according to FDA’s most recent update on its investigation, appear to be the source of contaminated product. In addition, we have not been asked by the FDA to recall any products in relation to the current investigation into salmonella.

At Mars, the majority of our products are manufactured using our own peanut butter made from our own roasted peanuts.

Food safety is of paramount importance to Mars, and we are committed to the highest standards of quality and safety. At Mars, we maintain a strict quality control program to ensure that our products leave our factories exceeding our high standards. Consumers can continue to have confidence in the quality of all Mars Snackfood US products.”

The following Mars Snackfood US products contain peanut butter, none of which is sourced from the companies being investigated by the FDA:

· M&M’S® Peanut Butter Chocolate Candies

· SNICKERS® Brand

· SNICKERS® Brand Ice Cream

· TWIX® Peanut Butter Cookie Bars

· KUDOS® Peanut Butter Granola Bars

· Ethel M Chocolates® and ethel’s® chocolate lounge

About Mars Snackfood US:

Mars Snackfood US is the United States snack operations of Mars North America. With more than $7 billion in annual sales in the U.S., Mars North America includes food, snack and petcare segments, which are a symbol of excellence for quality brands. Headquartered in Mount Olive, New Jersey, Mars North America employs more than 15,000 associates in the United States, with 72 facilities nationwide. Mars Snackfood US includes some of the world’s favorite brands such as, M&M’S® Brand, SNICKERS® Brand, DOVE® Chocolate Brand, MILKY WAY® Brand, 3 MUSKETEERS® Brand, TWIX® Brand. Additional popular brands in the petcare and food segments for Mars North America include UNCLE BEN’S® Brand, PEDIGREE® Brand Food for Dogs, and WHISKAS® Brand Food for Cats. Please visit mars.com.

Clif Bars has issued a voluntary recall:

On January 19, 2009, we announced a voluntary recall of 14 U.S and 4 Canadian products including CLIF Bar, CLIF Builder’s, CLIF MOJO, CLIF Kid Organic ZBaR and LUNA Bar, in the U.S. and Canada because the peanut butter in those products was sourced, for a limited period of time, from the Peanut Corporation of America (PCA). PCA is a manufacturer and supplier of peanut butter for many food companies and manufacturers.

PCA is under investigation by the U.S. Food and Drug Administration for a recent Salmonella outbreak thought to be caused by tainted peanut butter. In light of this investigation, and with an abundance of caution, Clif Bar & Company has enacted a voluntary recall. We take the health and safety of our consumers very seriously.

UPDATED 2/5/2009 to reflect expanded recall. More info here.

In the U.S, the following products with BEST BY or SELL BY dates¹ within the ranges below, all sizes and packages, are included in the initial and expanded recall.

CLIF BAR Chocolate Chip Peanut Crunch
09OCT08 to 31DEC09
CLIF BAR Crunchy Peanut Butter
09OCT08 to 31DEC09
CLIF BAR Peanut Toffee Buzz
09OCT08 to 31DEC09
CLIF Builder’s Peanut Butter
20SEP08 to 31DEC09
CLIF Kid Organic ZBaR Peanut Butter
21OCT08 to 31DEC09
LUNA Nutz Over Chocolate
28OCT08 to 31DEC09
LUNA Peanut Butter Cookie
28OCT08 to 31DEC09
MOJO Honey Roasted Peanut
01SEP07 to 31OCT09
MOJO Mixed Nuts
01SEP07 to 31OCT09
MOJO Mountain Mix
01SEP07 to 31OCT09
MOJO Peanut Butter Pretzel
01SEP07 to 31OCT09
MOJO Dipped Chocolate Peanut
01SEP07 to 31OCT09
MOJO Dipped Peanut Butter and Jelly
01SEP07 to 31OCT09
MOJO Dipped Fruit and Nut
01SEP07 to 31OCT09

In Canada, the following products are included in the recall. Only bars with wrappers that have the following EXPIRY DATE/DATE D’EXPIRATION codes¹ on them, in all sizes and packages, are being recalled:

CLIF BAR Chocolate Chip Peanut Crunch / Brisures de Chocolat aux Arachides Croquants
2008OC04 to 2009DE31
CLIF BAR Crunchy Peanut Butter / Beurre d’ Arachide Croquant
2008OC04 to 2009DE31
CLIF BAR Peanut Toffee Buzz / Toffee et Arachides
2008OC04 to 2009DE31
CLIF Builder’s Peanut Butter / Beurre d’Arachide
2009MA06 to 2009DE31
LUNA Nutz Over Chocolate Saveur de Noix et Chocolat
2008OC28 to 2009DE31

In the United Kingdom (UK), the following products are included in the recall. Only bars that have the following dates¹ on them, in all sizes and packages, are being recalled:

CLIF BAR Crunchy Peanut Butter
BEST BEFORE:
07NOV2008 to 31DEC2009
LUNA Nutz Over Chocolate Saveur de Noix et Chocolat
EXPIRY DATE/DATE D’EXPIRATION:
2008OC28 to 2009DE31

No other CLIF or LUNA products or flavors are included in this recall.

If you purchased the recalled bars, please destroy them but retain the BEST BY, SELL BY or EXPIRY DATE/DATE D’EXPIRATION code found on the back of the package.

Costco and Sam’s Club members should return any recalled products to your local club store for a full refund.

For all other consumers, contact us online or call 1-800-CLIFBAR (1-800-254-3227). Please note, we’re experiencing a high call and email volume, and are working to respond to all inquiries as quickly as possible.

Rest assured, we are doing everything we can to address this situation. Consumer safety is our number one priority.

To read Clif Bar & Company’s press release, click here.

Retailers, click here for a product recall list with UPC codes.

For more information on Salmonella, please visit the Centers for Disease Control and Prevention’s Web site (www.cdc.gov) or call 800-CDC-INFO (800-232-4636).

¹ The images below show where to find the BEST BY or SELL BY codes. The code is stamped on the back of the wrapper, to the right of the words SELL BY or BEST BY. Please note: these are only two examples of recalled products:

Updated (2/2/09) ZonePerfect bar’s parent company Abbott Nutrition announced a voluntary recall of 3 products.

Here is the official announcement:

Abbott Nutrition today announced that it is initiating a precautionary, voluntary recall of ZonePerfect® Chocolate Peanut Butter bars, ZonePerfect® Peanut Toffee bars and NutriPals™ Peanut Butter Chocolate bars in response to the widening recall involving peanut butter and peanut paste ingredients manufactured by Peanut Corporation of America (PCA). PCA was one of the peanut ingredient suppliers to the company.

The specified Abbott Nutrition items, sold in the U.S. and internationally (Mexico, New Zealand and Singapore) in various packages and quantities, have not been linked to a nationwide salmonella outbreak and there have been no reported cases of the salmonella illness associated with ZonePerfect or NutriPals products. Abbott Nutrition tests every lot of finished ZonePerfect and NutriPals bars for salmonella and no salmonella contamination has been detected. This voluntary recall does not apply to Abbott Nutrition products sold in Canada.

Abbott Nutrition’s action to issue a voluntary recall was supported by the U.S. Food & Drug Administration’s advisement to manufacturers of an ongoing outbreak of salmonella involving peanut butter and peanut paste supplied by PCA. No other Abbott Nutrition products have been impacted by the PCA recall.

As part of its priority to ensure the safety and quality of all of its products, Abbott is issuing the voluntary recall. Abbott is working with retail partners to remove the specified products from retail store shelves and encouraging customers and consumers to verify if they have the specified products.

Consumers who have purchased the recalled products are urged to destroy the product. U.S. consumers with questions or who would like a refund may contact Abbott Nutrition Consumer Relations at (800) 986-8884, Monday through Friday, between the hours of 8:30 a.m. and 5:00 p.m. Eastern Time. Consumers with questions or concerns about their health should contact their doctor.

Products impacted by the voluntary withdrawal are as follows:

ZonePerfect Chocolate Peanut Butter bars, all sizes and quantities
ZonePerfect Peanut Toffee bars, all sizes and quantities
NutriPals Peanut Butter Chocolate nutrition bars, all sizes and quantities

General Mills has announced that its Larabar and JamFrakas lines may be affected by the peanut butter recall.

General Mills announced today a voluntary recall of LÄRABAR Peanut Butter Cookie flavor snack bars and JamFrakas Peanut Butter Blisscrisp flavor snack bars because peanut butter in the products was sourced from Peanut Corporation of America, and may be contaminated with salmonella. No illnesses have been reported in connection with LÄRABAR or JamFrakas products, and no other types, varieties or flavors of LÄRABAR or JamFrakas products are being recalled.

No other General Mills products are involved or impacted. See update below.

Peanut butter produced by Peanut Corporation of America (PCA) has been implicated in an outbreak of salmonella. As the scope of the U.S. Food and Drug Administration (FDA) investigation into this outbreak expanded this weekend, Peanut Corporation of America expanded its recall to additional lot codes of peanut butter. PCA supplied peanut butter to one of General Mills’ suppliers, including some lots that were part of the expanded recall, prompting General Mills to issue its own voluntary national Class I recall of the two LÄRABAR and JamFrakas products potentially involved.

LÄRABAR Peanut Butter Cookie flavor snack bars and JamFrakas Peanut Butter Blisscrisp flavor snack bars are distributed nationally under the LÄRABAR and JamFrakas brands, and are sold primarily as individual bars in grocery and specialty retail stores.
The specific products in this recall include:

LÄRABAR Peanut Butter Cookie snack bars Individual Bar 54818-00014-7 Caddy (16-bar sleeve) 54818-00064-2 6-bar pack 93759-00298-8 6-bar, 6-pack case 93759-00299-5 UPC Case Code 54818-00085-7
JamFrakas Peanut Butter Blisscrisp
snack bars Individual Bar 93759-00212-4 Caddy (18-bar sleeve) 93759-00213-1
UPC Case Code 93759-00214-8

A combined 15,000 cases of product are involved. This includes all production of these two particular flavors, which were introduced in June.

Consumers who have products covered by this recall are urged to dispose of the product, and to contact LÄRABAR or JamFrakas for a full refund. Consumers with questions or concerns about the recall may call the toll-free hotline at 1-800-543-2147 or visit www.generalmills.com.

Updated 2-12-09
The specific products in this recall include:

Cascadian Farm Peanut Butter Chip Chewy Granola Bars
Individual Bar UPC 0 21908-40802 6 (Not Sold Individually)
Carton (6 Bars) UPC 0 21908-14631 7
Cascadian Farm Sweet & Salty Mixed Nuts Chewy Granola Bars
Individual Bar UPC 0 21908 50442 1 (Not Sold Individually)
Carton (5 bars) UPC 0 21908 40774 6
Cascadian Farm Sweet & Salty Peanut Pretzel Chewy Granola Bars
Individual Bar UPC 0 21908-50443 8 (Not Sold Individually)
Carton (5 bars) UPC 0 21908 40775 3

Kashi announced a voluntary recall of select KASHI™ TLC™ CHEWY GRANOLA BAR flavors and all KASHI™ TLC™ CHEWY COOKIE flavors. The official list is here (pdf).

Kashi™ TLC™ Chewy Granola Bars in Trail Mix and Honey Almond Flax varieties, 7.4-ounce box with a “Best If Used Before” date prior to September 19, 2009 and followed by the letters CD (SEP 19 2009 CD), with the following UPC codes: 1862703000, 1862703001, 1862723959, 1862728409, 1862731567.

Kashi™ TLC™ Chewy Granola Bars Peanut Peanut Butter, 7.4-ounce box with a “Best If Used Before” date prior to August 8, 2009 and followed by the letters CD (AUG 08 2009 CD), with the following UPC codes: 1862703002.

Kashi™ TLC™ Chewy Cookies in Oatmeal Dark Chocolate, Happy Trail Mix and Oatmeal Raisin Flax varieties only, 8.5-ounce box with a “Best If Used Before” date prior to July 30, 2009, with the following UPC codes: 1862732467, 1862742593, 1862762001, 1862762002, 1862762003.

Nature’s Path has issued a voluntary recall of the following prodcuts:

No illnesses have been reported in connection with Optimum Energy Bars and we believe the risk to be low because the bars are baked. No other Nature’s Path products are being recalled. The peanut butter in all other Nature’s Path products is sourced from Golden Boy Foods in British Columbia, Canada, which is in no way involved in the investigation.

The affected products are marked BEST BEFORE 01OCT09A, 03FEB09B, and 29APR09B.

If you have an Optimum Energy Bar Peanut Butter flavor with these expiration date, return it to the retail store where you purchased it for a full refund. If you have any questions at all please call the Nature’s Path customer service line at 1-866-880-7284.

Trader Joe’s has announcedthe following voluntary recall of their branded products:
1. Trader Joe’s Celery with Peanut Butter
2. Trader Joe’s Peanut Butter Chewy Coated & Drizzled Granola Bars
3. Trader Joe’s Nutty Chocolate Chewy Coated & Drizzle Granola Bars
4. Trader Joe’s Sliced Green Apples with All Natural Peanut Butter
5. Trader Ming’s Spicy Kung Pao Chicken Rice Bowl
6. Trader Joe’s Vegan Pad Thai with Tofu
7. Trader Joe’s Gluten Free Peanut Butter Cookie Dough
8. Trader Joe’s Sutter’s Formula Cookies (only sold in our SoCal; AZ; NM and NV stores)
9. Trader Joe’s Vegan Trail Mix Cookies (only sold in our SoCal; AZ; NM and NV stores)
10. Trader Joe’s Peanut Butter & Chocolate Chip Cookies (only sold in our GA; IL; IN; MI; MN; MO; OH; Pittsburgh, PA; TN; and WI stores)

[tags] PowerBar, Salmonella, Gatorade, Clif Bars, Larabar, Mars, Zone Perfect, Kashi, Cascadian, Trader Joes, Optimum Energy[/tags]

Running at -21

8 Replies

I captured this image after my run on January 16, 2009.

After some bad experiences last year, every morning I roll over and check the weather on my phone before going for a run. So what do you do when you roll over and see -22 as the actual air temperature? I see three options:

1) Roll back over and snuggle under the blanket until the absolute last minute until its time to go to work.

2) Visit your local gym, assuming you have a membership, or any indoor running facility.

3) Jump out of bed with eager excitement and begin putting on every piece of running attire you own.

I recently had this experience and while many of you from the more southern regions of our country would say I’m insane for choosing number 3 2x’s this week, I was not alone. No I saw plenty of bicyclists commuting to work and plenty of footprints in the snow indicating both runners and people walking their dogs.

How do you survive when the air temperature is below zero? Or below freezing for that matter? Layers and more layers. Honestly, it is amazing how much of a difference the wind chill can make though. In these cases Joe’s Temperature Guide (xls) probably won’t help too much. In 2007, I offered 9 winter running tips, but they don’t specifically address how to dress.

So here is my attempt to reconstruct how I survived running below zero (from the ground up):

Shoes – I wear my regular trainers and I actually don’t wear Yak-trax or put screws in my shoes. Since my (and most) running shoes are made of mesh I put strips of duct tape on the mesh parts. I suggest using smaller strips so that the shoe can still flex properly. I actually wrapped some tape all the way around my toe box (including on the sole) which actually helped me loose traction!

Socks– I recommend Smart Wool Socks they are the excellent at keeping your feet warm without adding several layers. The taller the sock the better. I was given a hard time last year because all the socks I wore didn’t come over the ankle! You can always go with a liner sock underneath a wool sock, but that might be overkill.

Pants – Our legs are an important part of the running machine. On these extreme temperature days I make sure to wear two layers. Between 32 and 0 I might only wear one, depending on the wind chill. I always wear running shorts underneath my tights, so I guess it is a triple layer over the most important stuff. I wore a pair of running tights. On top of that I wear some type of windbreaker-type pant with insulation. This obviously helps cut down on the wind while adding a bit of warmth. The problem is that the more you wear on your legs the harder it is for you to actually run.

Upper-Body/Chest – This area has the largest surface area and represent where you’ll feel the most pain if not dressed appropriately. I like to start with a short-sleeve thermal underwear shirt but also have worn a nice singlet. I think that one additional little layer isn’t hugely vital, but I want to keep the core warm. Over top of that I wear some-type of long-sleeve technical or dry-fit shirt. I would prefer not to have any sweat on my skin if I can help it so this shirt helps wick it away into the cotton long-sleeve shirt. Many people will probably protest this item but it has served me well. Yes the cotton absorbs the water and gets a little heavier but it provides a little more insulation than a second technical shirt would. Again depending on the actual temp or wind chill I might just wear a fleece vest, but on the extreme days I wear an insulated windbreaker jacket. I actually still have my warm-up suit from college (although I try to avoid wearing both the pants and jacket at the same time because they are both purple). The jacket again is insulated and help stop a lot of the wind from hitting my skin.

Hands – These things are hard to regulate. You definitely want gloves, but there are so many options. During my latest runs I wore a pair of 40 gram Thinsulate gloves that did an excellent job of blocking the wind and keeping my hands toasty – actually a little too toasty. I have a variety of other options but none seem to do the trick like these for the extreme temperatures. My recommendation would be some type of glove that changes into a mitten at the top so you can regulate the temp a little better.

Head – Every one says the head is the most important part, so who am I to disagree? I like to keep my head nice and warm! I wore a ear band. This doesn’t do a lot but keeps the ears from getting frostbite! On top of that I wore a Silk Balaclava. Silk makes a nice base layer because it traps the heat inside and slowly releases the heat while also wicking away sweat. On top of this I wear a fleece balaclava. Fleece is also a good wicking fabric that is very warm, although it doesn’t protect very well from the wind. I actually sweat underneath these layers and don’t usually get cold, except for in the worst wind on my exposed flesh. You see the other day I started out wearing glasses (which are highly recommended to protect your eyes and the exposed skin that the balaclava doesn’t cover) but they fogged up really bad and then the steam froze on them. They were completely useless at that point, so I stuffed them in a pocket. NO HEADPHONES! I decided that I didn’t really want them freezing into my ear so I left them at home, plus who knows how the mp3 player might react to the temps.

There you have it a very long look at how to survive running in -20 temps! I’d love to hear what you wear out there on the cold days. You can also take a look at Blaine’s Tips for Winter Running Apparel. You can also check out this guy who bike commutes across a frozen lake at 20 below (HT The Deets).

Five Fall Running Tips

1 Reply

We are in the midst of fall and depending on where you live you may have already passed peak leaf viewing season. But like I recently told someone, even if the all the leaves have fallen, at least the ground will have lots of color! We often hear a lot about tips for running in the heat of summer or the cold of winter, but what are some important things to remember about fall??

Enjoy the scenery – this seems like a no brainer. Lots of people go out of their way to do leaf viewing, but I would say be sure to take a run somewhere that you can really enjoy the full depth of the fall foliage.

Run somewhere new – this goes with the first one. If your daily runs are on the roads in an urban or even suburban area, try to find a new place to run. I personally would recommend finding some kind of park where you can run on trails, but get out of your comfort zone and find a new place to enjoy your running.

Check the weather – fall weather can be a little tricky. One day it can be gorgeous with lots of sun and the next day can be really windy and cold with some flurries (this actually just happened this past weekend). So make sure you know what the weather is like before you step outside and try to run in the snow only wearing a t-shirt! You don’t want to overdress but you sure don’t want to under dress either.

Watch your step – another pretty commonsensical idea but important to stress. No matter where you run this time of year there are going to be a lot of leaves on the ground. And while they can be quite enjoyable to look at they are a potential hazard to our beloved ankles. Even in the urban jungle, leaves can cover up holes, sticks, or dangerous parts of sidewalks. Even worse, on the trails leaves can cover up roots, small stumps and a wide variety of other dangers. So be careful!

Have Fun – last but not least, have some fun out there. Fall is a great time to relax and recharge, especially if you’ve been training hard all summer. Try to get out and enjoy the crisp fall air and the beauty all around. Fall is a great time of year so be sure to enjoy it before the snow starts accumulating!

[tags] Fall, Autumn, Running, Tips [/tags]

A Very Stupid Mistake or Series of Mistakes

4 Replies

I made a very stupid mistake yesterday when I went for an easy 5 mile run. I didn’t really know what the temperature was (first mistake) and didn’t have enough clothes/layers (second mistake) on over my core, let alone my extremities. Back in December I gave 9 Winter Weather Tips, I should follow my own advice!

I had been playing on the Internet, so I had no excuse for not checking the weather at a variety of weather sites (including this blog and my browser’s weather plug-in). The temperature was in the mid-teens with wind chills in the single digits. Not too bad if you are prepared. So what was I wearing? I had a long-sleeve dry fit shirt and a fleece vest, with shorts and warm-up pants. I had normal socks, cloth gloves, and a silk balaclava. My run was an out and back. During the out section I was comfortable, even using the balaclava as a hat.

When I turned around, I came back into the wind and quickly realized my folly. The wind quickly became biting and I first really felt it on my exposed face, so I pulled down the balaclava. Then I began feeling my abs get really cold, then my fingers and arms, finally I felt the sweat in the crook of my elbow freezing. It was a long 2.5 mile run home.

I made it back, peeled off some of the layers and jumped into the bed, between the top 2 covers. My core temperature didn’t seem very low, but my stomach and back were very red (think sun/wind burn). After warming up a little bit I got into a cool shower. You don’t want to warm your body up with water that is too warm, you can slowly increase the temperature as your body thaws.

So hopefully I have learned my lesson and will dress smarter for my runs. I have plenty of clothes for layering and I have nicer gloves that will stop the wind. My run was officially 5.03 in 41:24. I didn’t really want to run today, but decided I needed a few more miles for the week to continue building up my mileage.

[tags] Winter, Running, Safety [/tags]

9 Winter Weather Tips

7 Replies

Since I haven’t been outside running I’m a little late giving out winter running tips! But here are nine tips every runner should know:

Be Careful! Running in any extreme can be dangerous. Make sure you are properly dressed for the weather and distance of your run. For longer runs consider carrying extra supplies (dry socks, extra gloves, extra gel packets).
Cross-Train Winter is the perfect time to step back and re-focus your energies, it is also a great time to add strength training and/or cross training to your schedule. Unless you are planning an early spring race, this can be a great way to maintain your cardio fitness while letting your legs heal and get ready for next year. My cross-training includes the elliptical machine and cycling, I’ve also started swimming, rowing, and stair climbing. Cross-country skiing is also an excellent cross-training method if you have that much snow!
Cover-up If you are running outside and the wind-chill drops make sure that you don’t have any exposed skin, you can also use vaseline to cover your face if you need to. Make sure you wear chapstick and sunglasses. If it is really sunny you may need sunscreen!
Stay Hydrated Hydration is still important in the winter, even if you think your sweat rate decreases. You may be wearing a wicking layer and that may trick you. Also during colder weather your mind may not want as much water, even if your body needs it. If your skin is dry and chapped, think about the inside of your body and drink more!
Fall Gracefully With winter comes ice and slippery conditions, be careful. I’ve never worn spikes or claws over my shoes, but even those aren’t 100% guaranteed to keep you standing! We are all bound to fall at some point so try to protect your head and face by tucking in your chin. Try to land on your butt or the side of your body if possible. Try not to make any one part of your body absorb most of the impact, you could break a wrist or damage your knees.
Stay Motivated It can be hard to keep motivated during these depressing months. Plan ahead for next year, setting goals, and enjoy the freedom of not following a structured plan or make a structured plan depending on your needs. Explore new routes or run with different groups of people.
Snuggle Up Take some extra time to read a running-related book or do some research on the Internet. Winter is a good time to grab a book off the shelf and read or spend some extra time on the Internet checking out running sites.
Watch Out Be aware of the conditions you are running in and watch out for traffic! Remember that it will not be as easy for cars to stop or move around you. You may also need to be aware of sliding cars coming at you. You also need to watch out if you are indoors, be aware of others around you and your running form.
Eat Healthy I know this is the worst time of year to try and eat healthy! But as you switch to cross-training and take more time off, the calories really begin to add up! I’ve talked to a lot of people who have gained weight already. Runner’s World has provided a good list of ways to stay fit and trim and actually lose weight during the holiday season. It mostly comes down to being disciplined in your eating habits and not gorging yourself!

Bonus: Joe over at Run with Perseverance has developed a Winter Weather Temperature Chart (Excel Spreadsheet) which describes which items of clothing you should wear at 2 degree increments in the winter. This is a great system which can be modified to meet your specific running needs. I found it may be a little overdressed for my personal tastes.

Some of my inspiration came from these sources:

Yesterday’s Workout

Today was a lifting day! This is the first I’ve lifted since early spring and I can definitely feel it! My thought has always been to cross train MWF and lift on TR. It was nice to actually get the chance to do it! Today was upper body workouts which included bench, curls, dips, hanging leg raises, and shoulder press. No cardio!

Technorati tags: Winter, Running, Weather, Christmas

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