15 Interesting facts about horseflies
Like most other runners, I LOVE trail running. There’s just something incredibly soothing to it all once I feel the tread of dirt and gravel beneath my feet. And on most days, I’m left alone to enjoy the peace and quiet- until the warmer months start to hit. That’s when I really start picking up the pace of my trail runs…partly because of the euphoria of my runner’s high, but mostly because I’m being chased by vampire-like, blood-sucking demon flies.
When we run, we put up with a lot of annoying things, but nothing is more annoying (and painful) than horseflies. And chances are pretty decent that if you’ve been running in wooded areas lately, you’ve been chased and assaulted by these archfiends. All of the pain and swelling aside, the following are some interesting and perhaps useful tips that I’ve managed to compile about these painfully pesky pests.
[image by Thomas Shahan on flickr]
A Look at Proper Breathing and Side Stitches While Running
It is something most of us do without thinking, yet never are we more aware of it than when we are running, cramping up, stressed out, singing, yelling or swimming.
Often underestimated, breathing plays a critical role in allowing us to maintain optimal health by delivering oxygen to various cells within our body while at the same time removing unwanted waste (mainly in the form of carbon dioxide). The oxygen we breathe in also plays a key role in cellular respiration, which is the process our cells use to retrieve energy stored in carbohydrates, fats and proteins, thus aiding in the proper function of our circulatory system [source]. Learning to employ proper breathing techniques may further aid us not only as we participate in sporting events but also when we have to deal with stressful situations or crises in our lives.
While the importance of breathing is something that spans countless areas, this particular article will focus on breathing as it pertains to runners.
Shut up and Run.
10 miles left.
Thishasbeenacrappyday.IwishIwasinTahitirightnow.ItwouldbeawesomeifIactuallygotpaidwhatIwasworth.
Whydon’tthesepeoplemoveoverandstophoggingthetrail?
Peoplewithdogsareobnoxioussometimes.NotevenamileinandI’moutofbreath.Awesome.
Ineedtoremembertocallmymomlater. WhatwasitthatIwassupposedtosubmitforthatdeadlineagain?
Ishould’vewrittenitdown. IhopeIwroteitdown.Ineedtogetanewpairofrunningshoes.
IwonderwhatIshoulddofordinnerlater.Ihatecooking.Iseriouslyhatecooking.
GladIspentallthatmoneyoncookbooksforthemtocollectdustinourkitchen.
HowmuchmoneywouldIhavetobringineachmonthinordertopayoffthatstudentloanbyJuly?
Ishouldaskforaraise.Ineedtogetmyhairtrimmed.Ishouldmakemoreofaneffortinthefashiondepartment.
Stupidtrailhoggers.Thereshouldbeadedicatedtrailtimedevotedtorunnersonly.
Iwonderhowmanyrealhillsareonthistrail.Ishouldcountthem.
8 miles left.
Theweatherisactuallynothatbadtoday. I’m so glad that Spring is almost here. I hate feeling cold all of the time. It’s SO much better once I get to this part of the run…less people- or just enough that you don’t feel like you’re out in the middle of nowhere. It must be hard to pedal up these hills on a bicycle.
5 miles to go.
Remember to drop your arms and lift your knees on this hill. That breeze f e e l s s o g o o d . . . .
3 miles to go.
. . . l e g s f e e l s t r o n g . . . l e t ‘ s c a t c h t h a t p e r s o n u p t h e r e . . . .
1 mile left.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . I c o u l d . . . . . . . . . . .
. . . r u n f o r e v e r . . .
The runs usually start out the same…I’ve got a million things on my mind. But then, a couple of miles into it, my head quiets down until all I’m focused on is the rhythm of my breathing and the connection that my feet have with the ground. I am moving through wind and time, propelled by my own stamina and strength through these beautifully wooded trails…and as each mile is tread under the soles of mud-caked shoes, I suddenly realize that I don’t want it to end. I want to keep going…as long as my body will let me. -jv
11 Quick Ways to Increase Your Fiber Intake
- Eat fiber-rich cereals for breakfast. Just keep an eye on sugar content. Still too bland? Chop up a banana or throw in some other fruit for some added fiber as well as flavor!
- Swap out whole grain or whole wheat breads in place of white bread.
- Eat your veggies raw or steamed. Not over-cooking your veggies helps to preserve the fiber-rich nutrients inside.
- Sprinkle in extra fiber into your foods (think of ground flaxseed, bulgur or barley).
- Eat more legumes/beans. Throw beans into salads, soups, chili or pasta. If you’re using canned beans, make sure you rinse them THOROUGHLY in cold water to help get rid of excess sodium. One 1/2 cup of beans can contain as much as 8 g of fiber!
- Leave the skin on fruits when possible. Most of the nutrients in fruits comes from the skin! Chow down on fresh raspberries for a whopping 8 grams of fiber!
- When possible, choose fresh vegetables over juiced varieties.
- Swap white rice for brown rice instead. Brown rice provides more fiber per serving.
- Eat more high-fiber veggies such as corn, peas, broccoli and brussel sprouts.
- Eat more fiber-rich fruits such as apples, pears, berries and prunes.
- Swap white flour with whole wheat flour for baking.
Other Things to Keep in Mind When Increasing Fiber Intake:
- Drink plenty of water when increasing fiber intake in order to reduce indigestion symptoms as well as facilitate healthy bowel movements.
- Consume less processed foods! If you can’t pronounce the ingredients on the nutrition label, you might want to think twice about eating it!
- Increase your fiber intake GRADUALLY! Upping your fiber too soon or over a short period of time may result in unpleasant side effects such as: bloating, gas, diarrhea and even constipation. A little bit at a time goes a long way!
