May 2015 by On Your Left! Marketing & Events

Official Publication of

MAY 2015 CAN’T STAND SITTING AT THAT DESK JOB ANOTHER MINUTE? YES YOU CAN! Wilson Office Interiors Stands Behind Good Form

WE’VE GOT TWO TICKETS SPECIAL CONTRIBUTOR TO PARROT-DISE Pack One More 10K/5K into Your Schedule Before Taking Flight

→ By Cherilyn Wilson NEWTRITION

PUT DA LIME IN DA COCONUT

Shakin’ to a Remake of an Old Tune

10K

Volunteer!

FIST BUMPS & HIGH FIVES

TAKING THE LEAD

North Garland High School has been a Key Factor DOC IN THE BOX

Join Our Mail L ist

TO TAPE OR NOT TO TAPE?

→ By Holly Johnson, M.D.

Saturday, June 6

That’s the Compression Question

LETTER FROM THE EDITOR

HAVE A RUN AND A SMILE The Fizz with Race Deals and Discount Services → By Chief Running Officer, Eric Lindberg

s a Steeler fan, one of my all-time favorite commercials is the Mean Joe Greene Coca-Cola commercial where he tosses a kid his jersey for giving up his soda. As a business owner, however, I have a small bone to pick with the soft drink giant. Way back in 1887, (no I am not that old), back when a Coca-Cola was sold for five cents, Coke’s coowner, Asa Candler, handed out a note good for a free glass of Cola. According the Time Magazine, this was the first of what we know today as, the coupon. It also served as a big kick-start for Coke. It is estimated that between 1894 and 1893, one out of every nine Americans received a free Coca-Cola. That’s a grand total of 8,500,000 free drinks valued at $425,000. Could you imagine what a race with 8.5 million participants would look like? As race directors, we are constantly asked for discounts. As well we always see a spike in registrants just before a price increase. Over the years, On Your Left! MARKETING & EVENTS has been pursued by the “Group On’s” and the “Living Social’s” of the world, and like a lot of events, we gave them a try.

“The margins on a race entry are very thin and it’s not a mass market product like a Coca-Cola; you don’t have to train or be fit in the right pair of shoes to enjoy a soda.”

WHO’S SHOUTING “On Your Left!”?

OWNERS & EDITORS IN CHIEF Eric Lindberg ericl@oylmarketing.com

Sharon Lindberg sharonl@oylmarketing.com

WRITING & EDITING

Cherilyn Wilson cherilynw@oylmarketing.com

CONTRIBUTORS

Brandon Gillingham brandong@oylmarketing.com Paul Hutzler paulh@oylmarketing.com

CATCH US! (IF YOU CAN)

MARKETING // PUBLICITY // SPONSORSHIP

I am a frugal shopper and always appreciate a discount, so what I am about to say might be a bit of a contradiction but here it goes. I challenge all running events to not offer discounts. To clarify, I am all for early registration incentives as it helps us to plan. Additionally, I am OK with giving a discount to groups that commit to buying entries in bulk. Lastly, I fully believe in offering discounts to Coca-Cola’s owner, Asa Griggs running clubs that help Candler, whose marketing tactics to promote the event or led Coke to its dominance of the provide volunteers. world soft-drink market throughout The margins on a race the 20th century. entry are very thin and it is not a mass market product like a Coca-Cola; you don’t have to train or be fit in the right pair of shoes to enjoy a soda. Let me give you an example on the fixed costs that go into a race entry. First, there are the shirts. Though these can range in price, let’s just assume the average shirt with printing costs $6. Now add on the timing chip and race bib which is another $3. Let’s add a dash of variable expenses. If you run on a park trail you have another $2 per runner restoration fee. Running in the streets? Budget $175 for each police officer at each intersection to be crossed. Throw in $1,000 for cones and barricades too. $500 for EMT’s. How about insurance? What about marketing/advertising? Want a band or DJ? Need mile markers? The list can go on and on depending on the experience you want to give your runners and most event directors I know want to provide an amazing race. So my question is, why would an event director be → CONTINUED motivated to discount their product without

LETTER FROM THE EDITOR getting something in return? For the participant, it ultimately means your race experience will be discounted too. Recently, Groupon reached back out to us saying they changed their revenue split. For those of you who don’t know, it used to work like this: First you have to cut the registration price in half and this becomes the offer they will market for you. So let’s say it is a $30 race entry which means the Group On price is $15. Then, once it was sold, Groupon would get half of the $15 and the race would get the other half, $7.50 each. How many of you are doing the math now? $6 shirt + $3 timing chip/bib = $9 in expenses. Add $7.50 in revenue and the event has just lost $1.50 per registrant. Add in the management time to process these purchases as most people who buy these offers don’t realize that they aren’t registered for the event. Yes there is another step that either the participant or the race director has to take to input that person and all of his/her information into the race database too.

Simply put, I am not sure how many small businesses and charities can sustain that type of loss no matter how much marketing it delivers. I know a $5 discount is a lot different than a Groupon/Living Social offer, but it still cuts pretty deep into a product without much margin. Something else to note, the product for sale here typically 100% benefits a charity. No, when Target sells something on sale, the gross profit does not go to a charity. In summary, my favor to the running community is to continue to offer early registration at a great price directly to the customer. If a discount is desired, then I challenge runners to offer something in return for it to help the race grow. For event directors, I ask that you look for creative ways to offer value to your participants instead of just a discount. At the finish line, this will benefit everyone. Kindly hand me that, and I’ll gladly toss you my race shirt. “Hey kid, catch!”

/OYLMarketing

@OYLME

UPCOMING EVENTS

Volunteers help grow your favorite events plus receive community hours. Spend a nice morning at dfwruns.com/volunteer or email info@oylmarketing.com.

Tiki Run Plano, TX Saturday, May 16, 2015 RACE WEBSITE

ZERO Prostate Cancer Run/Walk Chicago, IL Saturday, May 30, 2015 RACE WEBSITE

Pub Run Series Social Run Dallas, TX Thursday, May 21, 2015 VIEW DETAILS

Joe’s Run 10K/5K Fort Worth, TX Saturday, June 6, 2015 RACE WEBSITE

everything you need for your

BEST RUN YET

Can't Stand Sitting at that Desk Job Another Minute? Yes You Can! Wilson Office Interiors Stands Behind Good Form → By Cherilyn Wilson

UPCOMING EVENTS

aybe you’re not a runner. Maybe you’re one of millions who can’t even build 3-Minute Abs into the busy, desk bound model of the working world of today. “A new study that’s running in the Annals of Internal Medicine found that this kind of sedentary behavior increases our chances of getting a disease or a condition that will kill us prematurely, even if we exercise. The studies showed sedentary behavior can lead to death from cardiovascular issues and cancer as well as cause chronic conditions such as Type 2 diabetes. Physical inactivity has been identified as the fourth-leading risk factor for death for people all around the world, according to the World Health Organization.” – Jen Christensen, CNN Well people get ready because many Dallas businesses are standing up for a change. Blackson Brick Co. brought over 2,000 participants to their feet for the recent Form Follows Fitness 5K

Rahr Oktoberfest 5K Social Run Fort Worth, TX Saturday, June 13, 2015 VIEW DETAILS

Dad’s Day 5K Houston, TX Sunday, June 20, 2015 RACE WEBSITE

which produced net proceeds of $75,216. That money will go a long way in supporting the Dallas Center for Architecture’s public programs which includes their popular walking tours but that isn’t the only way this event gives back. Like a high-rise on the Dallas skyline, one company who generously sponsored this 5K event really stands out. Wilson Office Interiors is a turnkey source for contract quality furniture products and services to all types of facilities including the corporate, healthcare, educational, municipal, and hospitality markets. What we love most about WOI is the healthy company culture

ZERO Prostate Cancer Run/Walk Los Angeles/Long Beach Saturday, June 27, 2015 RACE WEBSITE

Dallas 7K/4K Dallas, TX Saturday, July 4, 2015 RACE WEBSITE

Rahr Oktoberfest 5K Social Run Fort Worth, TX Saturday, July 4, 2015 VIEW DETAILS

Fair Park area and other repeatedly used routes. “This [Form Follows Fitness 5K] was a great race.” Widodo said. “I was most surprised by the venue and the unique outline of the course,” he explained. It was after the race that Widodo got another surprise. During the post-race award ceremony, he was simply enjoying the outdoor festivities at Klyde Warren Park when his friend heard Angga’s name being announced as winner of the innovative desk. Wilson Office Interiors’ friendly staff not only delivered and installed Angga’s new desk in just a few, undisruptive minutes, but followed up by visiting again to see if everything was UP to his STANDards. His review: Improved energy. It keeps him moving throughout the workday, (“Sometimes

Rahr Oktoberfest 5K Social Run Fort Worth, TX Saturday, August 1, 2015 VIEW DETAILS

Rahr Oktoberfest 5K Social Run Fort Worth, TX Saturday, September 5, 2015 VIEW DETAILS

MARKETING // PUBLICITY // SPONSORSHIP

they embody. In 2013, for example, Wilson implemented a Health & Wellness initiative in which they funded various 5K entry fees for their employees each quarter. The following year, they created teams within the corporation and administered pedometers to track their steps for the entire year. Each team was given a budget and the responsibility to provide healthy office snacks for one month out of that year; some teams brought in fresh fruits while others temporarily opened up a fresh veggie smoothie bar. Throughout that same year, Wilson Office Interiors also encouraged their staff to join as one team and participate in the Form Follows Fitness 5K. Vice President of Finance, Rachel Patterson, said they originally chose this event because of how it related to their field and represented the healthy lifestyle their company so strongly stands behind. Lucky for us (and Angga Widodo!), they enjoyed it so much, Wilson Office Interiors stepped it up and signed on as a big sponsor for the February 2015 race. It was at this year’s race that they had an ESI (Ergonomic Solutions) electric stand-up desk on display at their booth for one lucky participant to win by random drawing. Angga Widodo, CE Designer at LandDesign based in Irving, TX., participated in the 5K along with his co-workers. Though not an avid runner, he had completed a couple local races around the

ZERO Prostate Cancer Run/Walk Corpus Christi, TX Saturday, September 5, 2015 RACE WEBSITE

Can’t Stand Sitting at that Desk Job Another Minute? Yes You Can!, Continued even dancing a little to the background music,” he shamelessly admits) and is surprised to find his legs are not tired after a day of easily alternating time both sitting and standing. “According to Matt Fitzgerald in his book, Brain Training for Runners, sitting causes major muscle imbalances whereby some muscles become extremely tight and others extremely weak. Fitzgerald and sportsinjurybulletin.com explains how these imbalances can reduce fitness performance and promote injuries like runner’s knee and IT band syndrome among many others. Such imbalances can also quickly transform into abnormally tight hamstrings and hip flexors which don’t allow for the full range of motion required for an efficient stride.” – runnersforum.com

SITTING DOWN ON THE JOB

// TIGHTENS HAMSTRINGS AND HIP FLEXORS // WEAKENS, HIP, ABDOMINAL, AND GLUTEUS MUSCLES // INDUCES RUNNING AND WALKING INJURIES

Thanks to Wilson Office Interiors for helping to make 2015 the most successful running (and growing!) of the event to date. The success of WOI has resulted in rapid growth also. They are hiring at every level from sales to design, installation to after-service, and more. They just completed a

refresh of their own offices where many are now using various versions of the stand-up desk too, so if you’re tired of sitting at your old desk job and need a healthy refresh, it’s a great place to work! For general/sales/employment inquiries, email: inquiries@wilsonoi.com If you believe a healthier, more active lifestyle is in your future, then now is the time to stand up for what you believe in! REGISTRATION IS OPEN for the 2016 Form Follows Fitness 5K and prices won’t sit this low for long!

GET REGISTERED to run or walk Form Follows Fitness 5K while prices still sit at their lowest!

Tiki Run Magnetic Bottle Opener Finisher Medals

Oak Point Amphitheater â&#x20AC;&#x201C; Plano, TX Post Race Luau

Tiki Tank Top

Finisher Leis

Pack One More 10K/5K into Your Schedule Before Taking Flight → By Cherilyn Wilson

his summer’s coolest running event is blazing the horizon. Don your Wayfarer shades. Put away the briefcases and book bags, pull out the suitcases and beach bags, and escape. Time is Flying

In only one month, you can be flying down the Trinity Trails with Joe the Parrot, but you’ve got to move now because online registration closes June 5th and prices increase on race day! A great race won’t be the only thing you are registering for either! SIGN UP then pack your beach bag because you could win a trip for two to the Caribbean, Mexico or anywhere

Jimmy Buffet would go! All registrants of all distances are automatically entered into a random drawing from which a winner will receive a vacation package certificate for up to $2,000 to use with Just Jaima Travel Consulting. This prize includes up to 4 days/3 nights air (plus hotel) nonstop from DFW and can be redeemed for a longer travel package with additional fees paid by winner. View full terms and conditions. For the last couple years, Joe’s Run has been praised for its course and summer fun venue. The Feathered 5k and Toucan 10k both start at the Panther Island Pavilion located off the scenic Trinity River in Fort Worth. Runners, squawkers, and joggers will breeze down the Trinity River trail, soak up some rays reflected off the water, and eventually meet back at → CONTINUED

the sandy shore for tropical treats and plenty of ice cold Rahr brews — whatever you can clutch in your talons — No harm! No foul! Be sure to push yourself because we promise there will be no sense eating like a bird post-race! Don’t let your friends or family feel like a fish out of water. If you can’t reel them in to run or walk too, then tell them about the Flockin’ Party Pass. If you or someone you know just wants to come play outside, enjoy the beach party and score a beachin’ t-shirt, then this is the deal! If that doesn’t hook ‘em, a good TrebleHook will. By definition, a Treble Hook is a fishing hook armed with three pointed

sides melded into one shank — each sharp side angled to steadfastly snag any passerby. If you haven’t been hooked by the sounds of these three guys (Dave Corely (guitar/vocals), Hurshel Burton (bass/vocals), and Justin Krause (drums) yet, then bury your toes in the sand and cast your JOE’S RUN REGISTRATION into the sea of runners so you can catch their next show at the race. They’ll be garbed to the gills in beach groovy gear while blaring Buffet and Beach Boys covers to keep your fins floppin’ and bottle tops poppin! Don’t bass your opinion on hearsay, don your cool shades and come on out!

Polly Won a What?

No crackers will be served to reward funny tricks. Follow Joe’s Run on Facebook regarding an upcoming special announcement about awards and other fun stuff!

Bring the Whole Flock!

Team Awards will be granted to the Largest Flock, Most Colorful Feathers (costumed/spirit), Free Bird 5K (fastest), and Free Bird 10K (fastest). There are great deals for groups of 10 or more, plus, special VIP cabanas too! (Hot cabana boys not included.)

Early Birds & Running Nerds!

Both packet pickup and race morning operations remain cool with the help of our volunteers. “We aim to have over 100 volunteers helping us for this race,” director Brandon Gillingham shouts out. “We appreciate the time people like you donate to this great sport and fun event.” If you’re interested in volunteering, email us at info@ oylmarketing.com.

Safety First

Waves of Greatness

Last year’s 5K male and female winners vied for the top spot crossing the line in 18 and a half minutes with only 1 second between them. We are looking forward to seeing the competition heat up again this year, so how fast can YOU run in a grass skirt? Wear your brightly colored leis and fluorescent flowered sun hats then get your summer on! Wave to our photographers!

We Need Volunteers! Sign up to he lp pre-race and on race day.

FR EE SH

IRT Lather on the sunscreen and bodyglide (we wouldn’t want that coconut bra causing any chaffing). The professional medical team will be onsite for anything else. A separate EMT team will even be biking alongside the course for you!

Birds of a Feather Come Together

Joe the parrot and all the feathered friends on staff thank you for coming together in support of Samaritan House. Profits from Joe’s Run will go to the local Fort Worth chapter in order to help provide much needed housing and resources for positive change in the lives of persons living with HIV/ AIDS and other special needs. Samaritan House is a Texas non-profit, 501 (c) 3 agency providing valuable services for people in our area for more than 20 years.

NEWTRITION

PUT DA LIME IN DA COCONUT Shakin’ to a Remake of an Old Tune → By Cherilyn Wilson

t the start of the year, we caught a wave of culinary trends rolling into the regimens of nutritionally-savvy athletes. Summer 2015 is shapin’ up to be a hot one for the lime and the coconut, and what a refreshing change! Not only are citrus flavors and sour/salty combinations like mango curry lime salt the season for both your surf and turf, but everything from pork shanks to running tanks, booze and workout shoes find the rind a peeling! Most recently, a sea of prom dresses reflected the color trend among hip high-schoolers, and last month, Honda unveiled the lime green Civic at the NY auto show putting the squeeze on the cool college kid who’s tired of driving a lemon. For the fitness fanatics; Brooks Launch 2 for women is sportin’ the lime with purple while both Nike and Newton have rolled out their twists with the 2015 Nike Free 5.0, and Newton’s Motion IV and Distance Elite for men for all the fruits of your labors. Don’t get sour over all the green you may spend in attempt to stay in the limelight because I’ll let you in on a juicy little secret; the Joe’s Run 5K/10K tanks (women) and tees (men) are margarita green with a twist of lime (add your own salt) and FREE with your 2015 ENTRY INTO JOE’S RUN 5K/10K! Being trendy doles out health paybacks too. Drinking lime juice in water will reduce the risk of dehydration and muscle cramps because it is alkaline, not acidic. “Intense exercise creates

an acidic environment in your body. If you don’t neutralize the acid with what you eat, your body will use the calcium from your bones and nitrogen from your muscle tissue to counterbalance it.” – Active.com It’s no pulp fiction that this fruit of tropical climate surfs up some serious Vitamin C and provides about 7 percent of daily fiber needs critical to maintaining digestive health and improving nutrient absorption. In the past, you could buy a lime and a coconut for a mere dime each—at least according to the Harry Nilsson hit that shook the charts 43 years ago. The calypso number, “Coconut”, featured the lines “put da lime in da coconut, and drink ‘em bot’ up.” These days, your local grocer and barista are singing a similar tune but are dancin’ to the beat of a different steel drummer by featuring a new dairy-free alternative, Coconut Milk. Could it be da ting Doctors say to take to relieve da belly ache? Perhaps this, Starbucks’ response to customers’ requests, could help you avoid da belly ache of GI troubles on the run, but beware. Just as the Baha Men remade Nilsson’s Coconut song by adding lyrics of their own, there are things added to the Starbucks version of Coconut Milk as well. It is predicted that Coconut Milk may be the crème de la crème of non-dairy milk products for 2015. Some Starbucks locations, including Coppell → CONTINUED and Southlake, are testing the trend.

SOCIAL RUN & WALK • BEERS & TASTY GRUB

CLICK HERE TO REGISTER

NEWTRITION Not to be confused with the electrolyte replenishing Coconut Waters that picked up momentum last year, Coconut Milk will not offer the same naturally sweet hydration benefits. In fact, and quite the contrary, coconut milks being offered at your local coffee joint are filled with added ingredients and sugars to ensure your triple-shot, iced grandè skinny cinnamon dolce latte creates a paradise for your taste buds. Coconut milk is also higher in calories. Coconut water is about 45 calories per cup whereas coconut milk contains about 500 calories — and each high-calorie cup contains about 50 grams of fat, of which 45 grams is saturated. That warm glass of milk at bedtime and the cream in your morning coffee both also contain lactose, a sugar that’s hard for some people to digest. It is estimated that up to 90% of endurance athletes experience digestive problems during exercise. Do you dare do dairy before a run? “In the late 1980s, gastrointestinal specialist Mervyn Danilewitz reported curing a number of runners’ stomach ailments by having them eliminate dairy 24 hours before running.” – Runner’s World If you just can’t go without, then try soy, rice, almond, or coconut milks, which generally don’t contain lactose, prior to your run. Though we’ve been trained to run from saturated fats, note this in your coconut; the majority in coconut milk and other coconut products are mediumchain triglycerides (MCTs), and not long-chain triglycerides (LCTs). Unlike the latter, MCTs have a simpler molecular structure making them more soluble in water and easier to transport from the small intestines to the liver for conversion to ketones, which the muscles utilize for energy. Because this is the case, the body’s energy expenditure is improved, and because the MCTs

get pretty much used up, very little is left to deposit in fat tissues. Livestrong.com just beat me to it by reporting, “New research has revealed that not eating enough fat can actually make you fat. According to Bruce Fife, N.D. in his article “The Fat that Can Make You Thin,” people who include more healthy fats in their diet, such as the mediumchain triglycerides in coconut milk, eat less than those who don’t get enough fat. While all fats help the body feel full and satiate the brain receptors that control appetite, the fat in coconut milk may increase metabolism and perhaps increase weight loss on a reduced-calorie diet.” I say, since caffeine has shown to have a positive effect on many athletes’ performance, give a big fat tablespoon of coconut milk a swirl next time you’ve got a caffeine concoction in your palm. I recommend, however, basking in the sweet smile of your local barista sparingly and choose Natural Value brand at home instead. It’s Organic, Gluten Free, Vegan and Paleo, but most importantly, it is one of few brands that have cracked through the dangerous husk of the canned goods industry by offering BPA FREE can lining so you can drink it all up!

SHAKE YOUR COCONUTS!

Blend all the ingredients together in a blender. Juice from ½ lime 13.5 oz Coconut Milk 1 tsp Matcha Green Tea Powder 2 cups water 1 tbsp hemp protein powder 2 large Medjool dates (remove pits) Ice, Ice, Baby 1 Itsy Bitsy Teeny Weeny Umbrella *Those with Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD)should ask their doctor about avoiding coconut products altogether.

FIST BUMPS & HIGH FIVES

TAKING THE LEAD

North Garland High School has been a Key Factor → By Brandon Gillingham

very couple months, here at On Your Left! MARKETING & EVENTS we enter a heightened “race season.” Nearly every weekend, members of our team travel to various cities nationwide in addition to venues around the DFW complex. This month, as we successfully wrap up a busy spring season, we give many fist bumps and more than 30 high fives to one group in particular who has been a key benefactor to our chain of success. The North Garland High School Key Club is an international, student-led organization which provides its members with opportunities to render unselfish service, and to build better communities while forming enduring friendships. Club President, Rashael Nguyen, has been on top of recruiting her team to volunteer at races here in Dallas like the Extra Yard 5k, Form Follows Fitness 5k and the Central Market Thrill of the Grill 5k. Just one shining example of how the club builds character and develops leadership qualities. “We are caring and competent servant leaders transforming communities worldwide.” Nguyen describes. The Key Club International website further explains, “By performing more than 12 million service hours each year, Key Club members make a difference in their communities and the world by organizing a variety of service projects,

such as cleaning up parks, collecting clothing and organizing food drives.” We thank the NGHS Key Club for encouraging people to volunteer and fundraise for a wide variety of causes across the globe. More personally, On Your Left! MARKETING & EVENTS appreciates their efforts to bring in over 30 motivated volunteers these past couple weeks, all having volunteered an average of 5 hours each, in support of our races and the charities they benefit — the organizations dedicated to those in need just down the road. From our experience working with this group, they have done a fantastic job for us managing water stops, registration tents, and being course monitors for us as well. It goes unknown to some, but they have been a huge part of your race day experience. We encourage you to give them a high five as well. You can do this by liking the Key Club Facebook page or learning more about the many chapters in your area! Visit Key Club International for more information. They may have helped you hydrate or PR, but by joining forces with Kiwanis International and UNICEF, they’re also currently finding ways to help end deadly diseases worldwide! Thank you North Garland High School Key Club for your help these past couple weeks! We hope to see you at many more races! Best of luck with your upcoming events and competitions too!

SAT. 9/19 5K/1K RUN/WALK

SUN. 9/20 1/2 MARATHON

TAKE FLIGHT!

MARKETING // PUBLICITY // SPONSORSHIP

Oak Point Park Plano, Texas

Join us on an epic running adventure, complete with a tasty hot breakfast and live music post race.

5 YEAR ANNIVERSARY 1/2 MARATHON FINISHER MEDAL Float across the 1/2 marathon finish line! Half marathoners will receive the commemorative 5 year anniversary spinner finisher medal.

NEW THIS YEAR! Finisher medals for the 5K/1K finishers will keep you soaring to new heights.

PlanoBalloonFest.org Finisher medal design by Ashworth Awards.

GADGETS, GEAR AND UNSOLICITED ADVICE

→ THIRTY DAYS TO SUMMER!

→ By Sharon Lindberg

t’s hard to believe that it’s May already and half the year is almost behind us. In less than thirty days, it will be June and with summer upon us, it’s time to get prepped for the season. Graduations, vacations, getaways, holidays…. longer days with lots to look forward to for sure. But before you know it, September will be here and we’ll be looking back saying, “Where did the summer go?” Jump start your summer now! Get bikini ready, prep your body and mind to hit the summer months running footloose and free.

NUTRITION

Get your metabolism moving with 30 days of superfoods for a super you! Mix up your menu with a month’s worth of meal planning and get suggestions on how to get these SUPERFOODS in your system. Rev up the summer.

THE SUPERFOODS FITNESS

Why not shake things up and try a new 30 day fitness plan that you’ve never done before. Popsugar online has a great 30 DAY BIKINI BODY WORKOUT that offers a monthly plan which features a different workout each day.

Lemons

Walnuts

Broccoli

Avocado

Dark chocolate

Garlic

Potatoes

Spinach

Salmon

Beans

What you put on your skin & body is just as important as what you put in it, so why not rev up the skincare products you use too. Whole Foods Market’s skincare section features all natural products for your skincare needs; body lotion, soap, makeup, shampoo and conditioners. It’s called Whole Body, and this line of products focuses on vitamins, minerals and all natural ingredients. Now’s the time to groom for an exuberant summer. Make each day in May count so that you’re ready to sport tank tops, shorts and swimsuits and feel more confident next month when it’s time to peel off that last layer of winter clothes. Ready? Set, Summer!!!

Thank you for your continuous COMPLIMENTS . We want and need you to continue sending in this form after every race, even it if it is not one DFWRUNS markets or manages!

SANTO DE MAYO 5K HOUSTON, TX

“LOVED every minute of this. I’ve already signed up for next year and sent messages to all my friends. So organized and of course, I LOVED the reward at the end.” “We had a blast! Can’t wait for next year!” “I have to say this was the most organized, coolest, awesomest 5k run I’ve ever done. Grrrrreat job St. Arnold’s!!! Loved it.” “I’ve signed up for 2016! Make Halloween time event too! Please!”

GENERAL COMPLIMENT

ALL EVENTS IN MCKINNEY, PLANO, FRISCO, ETC.

“We need more runs! If it weren’t for these runners, a lot of charities would go without!”

COMPLIMENTS FORM

MARKETING // PUBLICITY // SPONSORSHIP

SKINCARE

COMPLIMENTS DEPARTMENT

Jaunt Junkie

CINCO DE MY-OH SO FAVORITE JAUNTS Momma’s Texas Top Five → By Cherilyn Wilson

n recognition of the fifth and most amazing month of the year, (May embraces my birthday, but more importantly, my daughter’s birthday — the first reason to celebrate Mother’s Day during this month every year), I invite you to reminisce with me and review my top five jaunt picks.

THE PLAYGROUND

If your kids are around the ages 0-3 years, a good jog stroller can make the difference between Mommy and Momster. A front-locking wheel and a sunshade are a must and will get mom out for regular workouts that increase patience, lower stress, raise energy levels and simply force her to breathe. (Research even shows that 15 minutes sun exposure and fresh air can help improve your little angel’s rashes and restless sleep patterns!) But if those darlings are between the ages of 4-8 years, not only might they be heavy to push, but they’re probably beyond embarrassed of those ol’ faithful wheels!

My son’s elementary school playground is close to home and is situated right aside the half-sized track. He can climb, swing and slide under my supervision while I circle like mamma eagle protecting the nest. Try your local school playground after school or following dinner and get your workout in before dark. Demonstrate the importance and enjoyment of exercise to your children. Also check out the playground at Arbor Hills Nature Preserve Park, Kidd Springs Park Pavilion & Recreation Center, Bel-Aire Park Pavilion in Dallas or Central Park in Lewisville, TX.

BUFFALO BAYOU & TERRY HERSHEY PARK – HOUSTON

Houston has been a playground for many OYL! events like the NBA All-Star FIT Run, Walk & Dribble back in 2013, the most recent Santo de Mayo 5K, and the quickly approaching run of the Dad’s Day 5K next month. The city of Houston maintains the gem of the Buffalo Bayou and Terry Hershey Park. Like childhood memories, we

RIVERWALK AND MISSION TRAILS – SAN ANTONIO

THE CHISHOLM TRAIL – PLANO

to the Bluebonnet trail, which spans over 8 miles through west Plano, reaching across the interstate and filtering into Oak Point Nature Preserve, home of the Plano Balloon Festival Half Marathon & 5K, near the city’s historic east side.”

The National Park Service website explains how this 6-16 miles of beautiful and historic hike & bike trails connect San Antonio’s four historic missions — Mission Concepción, Mission San Jose, Mission San Juan and Mission Espada — to the San Antonio River. These connections feature historic and artistic interpretations of the story of the missions and highlight their social and cultural importance to the area. We reminisce with 2013 Jaunt Junkie, Seth Gonzales HERE. ¹

Once a major cattle drive route for cowboys and millions of longhorn steer, The Chisholm Trail is now frequently moo-ving with fit and active people. A favorite of the Plano Pacers running group, Jaunt Junkie, Brentney Hamilton explained in last fall’s issue, “[this trail] connects

ANDY BROWN PARK – COPPELL

This hometown favorite offers a 6 mile loop of beautifully renovated ponds filled with ducks, geese and herons. Though the smooth, paved path can be broken down into smaller circles around each body of water, it is currently being connected to the other side of the canal which will make 9-10 miles without repeating a lap a breeze. A picnic pavilion, recreation/fitness center, water park and massive playground sit right on the east side where there’s ample parking. Past the softball fields, sand volleyball courts, lacrosse and soccer fields are more expanding trails to explore without ever leaving the continuous looping pathway.

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often revisit the parks and trails with nostalgia like our Jaunt Junkie, Gabriella McCord described back in our OYL! July 2013 issue HERE.

DOC IN THE BOX

TO TAPE OR NOT TO TAPE? That’s the Compression Question → By Holly Johnson, M.D.

he Doc in the Box is getting out of the box and is requesting you be the coauthor! Yes, you! Get off your duff, write some mindboggling health questions you’ve been meaning to ask and we will answer your questions right here in each issue of On Your Left!

Is there any benefit to wearing compression socks while running?

ANSWER ¹ Modern day compression wear was revolutionized in 1959 when the popular Spandex (now called Lycra) was born. Originally used in the medical field, compression hose (made of Spandex and nylon) was and still is used to prevent deep vein blood clots in inactive and bedridden patients. These clots can be fatal if they form in the lower leg and travel to the lungs, heart, or brain. They are also proven to limit swelling, especially in occupations where standing is a full time job.

The theory for the use in athletes is that compression garments stimulate blood flow, increase oxygen delivery, decrease lactic acid buildup, prevent leg cramps, increase lymphatic removal, decrease muscle fatigue, and increase muscle efficiency. The truth is most research shows that there are no performance benefits. Runners and other athletes who use them often give them a thumbs up, but those who study them, not so much. The research out there gives mixed reviews and the studies are limited often with no real world studies, lack of a placebo, limited participant numbers, and no double-blind comparisons. The first real-world study that I found was done at Two Oceans Ultrarace in South Africa. Results showed a decrease in muscle damage, a faster recovery time, and an average of a twelve minute faster run. I wouldn’t buy stock in one real-world study, but I might buy stock in the garments as they continue to increase in popularity! If anything, compression garments will certainly give you protection from scratches and poison ivy on your trail runs, keep you warm on → CONTINUED

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Pick It and Flick It! By Holly Johnson, M.D.

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They say that doctors make the worst patients. In Pick It and Flick It, Holly Johnson, M.D. affirms that it doesnâ&#x20AC;&#x2122;t have to be that way as she shares the emotional, spiritual, and physical reality of how she conquered a potentially devastating diagnosis and kept away the demons of hopelessness, uncertainty, and fear that commonly paralyze any person who is faced with a life-altering event. In this true story of doctor-turned-patient, she squashes her inner enemies with a hit of humor, a punch of grace, and a few temporary tattoos. Written just for you, Dr. Johnson shares her own prescription for healing that she wrote when her body staged a revolution so she could undergo an evolution.

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DOC IN THE BOX cooler days when you don’t feel up to shimmying into your leggings, wick away sweat, and keep you clean (just don’t buy white!). Considering anecdotal evidence alone, most likely they do help somewhat with recovery time and therefore make you feel better on the day after a long run. To be of any benefit at all, the garment must be a graduated compression — tighter at the ankle than the knee. The sleeve must fit the individual runner and it must have around 22-32 mmHg of pressure. You would also need to wear them for twenty-four hours after your longer runs (over two hours). Likely there is no harm (unless the sock is too tight causing your toes to turn blue or causing a blister). Sports medicine professionals seem to agree that compression garments are akin to an after-run ice bath as far as recovery. I say, no harm, no foul. You might look cool and your calves might look stronger all snug in the modern Spandex, but likely these garments aren’t truly enhancing your performances.

What is with all the body tape that college and pro athletes are wearing?

ANSWER ¹ The colorful body tape that seemingly popped up out of nowhere during the 2008

Olympics was invented in Japan over 30 years ago. It is made of cotton and yarn for “maximum support” and “minimal restriction.” It is called kinesiology tape (or kinesio or KT tape for short). Athletes claim that it works the same as braces on injured body parts like helping to alleviate runners knee and shin splint pain. The idea is that the tape lifts the skin to assist lymphatic flow, decrease inflammation, and increase circulation, thereby decreasing pain and swelling. Again, similarly to the compression garments, research in this field is limited, and I certainly wouldn’t expect or rely on these shenanigans to actually heal an injury. On the other hand, there is no harm in using kinesio tape (or compression garments) as there are no medications in them and therefore no crazy side effects except for maybe losing a hair or two as they came off! PLEASE NOTE: The info in this article is not a substitute for medical advice from your own physician. Dr. Johnson and OYL! are not responsible for your depleted bank account after purchasing aforementioned expensive compression garments or kinesio tape in a rainbow colors just so you stand out in the Pub Run Series. Use with caution and always seek the advice of your own physician when it comes to your running aches and pains.

Tweet your questions to Holly Johnson at @DrHollyJohnson and it may be published in the next issue.

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TMI: TWO MINUTE INTERVALS

SCHOOL’S OUT FOR SUMMER! Student Athlete Doing the Math for Off-Season → By Brandon Gillingham

EDITORS NOTE: Each month we get a quick peak into an athlete’s personal secrets. What would you like to know? Email brandong@oylmarketing.com

What’s the most important component (to you) in training for any race distance? JONATHAN ¹ First I would say people to be with and push you, it’s easier to go deeper and to get out the door if you have others there. Next is diet or at least staying slim, the biggest change for me has been my weight, and it came from good eating.

he greatest thing about being a runner is the friendships you make and keep — they lend the exception in running when time or distance is no factor. Jonathan Gusew is a sophomore at Edinboro University in Pennsylvania. He is a runner I’ve seen grow — stronger and faster, every year since I was once his coach back in Pittsburgh. Recently, Jonathan went 14:54 in the 5k — a huge PR and I wanted to see what kind of advice he may offer in light of his success lately. Good luck with your training Jon! Keep up the hard work! “…I made the change

What is the hardest component (for you) in training for track and cross country while going to college?

in my work ethic and dedication to being the best I can.”

JONATHAN ¹ Sleep is by far the hardest thing for me as a college runner, and personally I am more of a night person too. So late nights and early mornings are not the best, but they happen and it just makes for a long day. The travel is also something that is tough to deal with.

What are some of your personal best times/ distances? JONATHAN ¹ 5k: 14:54, 1500: 4:07 I could not tell you my cross times. I’m in the 25’s for an 8k.

About how many miles a week do you typically run during the season and in the “off season”?

JONATHAN ¹ In season for cross I was doing about 80 miles a week give or take and in track I have been doing about 70 or so. For the off season, (like this summer coming up), I am planning on easing into about 80 to 85s by the end of summer with a high week about three weeks out from our camp week of 90. A lot of the summer for me will be focused on hills, long tempos and mileage.

JONATHAN ¹ To me the greatest season I have had would have to be my senior track season in high school. It did not finish well at States but up to that monument it was amazing, just great team, good work outs, and success. It was capped off for me at district championships where I got our 4x800 in to states with a fifth place took fourth in the 1600 seventh or eighth in the 800 and ran a PR in a 4x400 I was tossed into. It was just such a great day of running.

You’ve had a great year — so far posting some awesome XC times and PR’s on the track. Congrats! What component do you think has made the difference in becoming the stronger, faster runner you are today? JONATHAN ¹ Eating healthier and going deeper and the little things, pressing hills or putting in an attack during easier days. The drive has always been there for me but this past year I made the change in my work ethic and dedication to being the best I can. Really just finding a new level in myself, and losing weight.

It’s race night and time to go to the hotel now that dinner is over; or at least everyone thinks that’s the right thing to do. Some other runners head off to a pool hall or go to a movie to relax. What’s your

pre-race ritual? What relaxes you the night before a race?

JONATHAN ¹ Tend to just hang in the hotel room keep it calm and relax with some TV or Netflix. Really just keeping it together between the ears, and relaxing.

Are you into any of the high tech gadgets? GPS? Heart Rate? iPods? Opinions on any or all? What about lights and other gear? JONATHAN ¹ No, I don’t use anything high tech other than my plain stop watch. I would like to get into a GPS and Heart Rate system though. I think as I get on with miles and paces, the GPS and heart rate is a tool to take my training to the next level, especially when alone.

Do you have a favorite meal the night before a race?

JONATHAN ¹ Pasta, and a nice desert, I really think that the desert is good, keeps me happy and I think that is just as important as eating fully healthy.

What do you reward yourself with after a good workout or race? (food, snacks, ice cream, a massage, a full day of sleep, etc.) JONATHAN ¹ I don’t really reward myself for workouts that much, maybe eat a little more at dinner, but in general just look forward to the next race or workout.

What else do you do to stay in shape? Do you Cross train? Weights? Bike? Dance? JONATHAN ¹ In the summer or even at school I really love getting out on my bike for some miles, it’s just such a freeing experience for me personally. Additionally getting in the pool for a swim is a similar feeling of joy.

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What is that one season or year you always seem to refer back to as “the perfect season”? Or favorite season?

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