By: Kathryn Szklany, MA, RD

Vitamins and supplements are a hot topic in nutrition with lots of different opinions. A multivitamins purpose is to supplement a nutritious diet and provide a safety net of important nutrients that may be missed on a regular basis.

Deciding if you need a multivitamin and which one is right for you can be confusing. You should always speak with your physician before starting any supplements.

Do I need to take a multivitamin? If you eat a well balanced diet and are not pregnant you may not need a multivitamin. Before popping pills try to improve your diet by increasing your consumption of fruits, vegetables and whole grains. Research shows that most American diets fall short of the myplateguidelines. Therefore those who aren’t consuming an optimal diet may take a daily multivitamin to increase nutrient levels.

If you already eat “healthy” but want to take a multivitamin, it poses no risk, as long as you don’t exceed 100 percent of the Daily Value of vitamins and minerals.  Taking high doses of some vitamins can lead to side effects such as liver or nerve damage. Note: Taking a multivitamin is determined on an individualized basis and should speak with a physician before starting.

How do I know which multivitamin is best? Look for a multivitamin with the USP (United States Pharmacopeia) seal. This ensures that the multivitamin contains the ingredients and amounts stated on the label and is free of contaminants. Remember to check the expiration date. Multivitamins lose their potency over time, usually about a year from the date of purchase; store the bottle in a cool, dry place to maintain its shelf life.

When should I take my multivitamin? It does not matter what time of day you take your vitamin, but taking it with food and water can help avoid an upset stomach. Upset stomachs can be common with a multivitamin containing iron.

Should men and women take different multivitamins? Multivitamins for a specific group can be beneficial as they are designed to meet the needs and issues of that population. For example a multivitamin for women usually contains higher amounts of iron that is not needed for men.

Now that the weather has warmed and the leaves and flowers are growing, the local roads and trails are filling with runners and walkers.

On Sunday, May 19th Charity for Children is holding its fifth annual event, which can be described as one of the most scenic run/walks in the United States. The event will be held at Green Lakes State Park and features a kids’ fun run, a 5K run/walk, and an 8K run/walk.

Age group awards will be given in both the 5K and 8K distances.

Ninety percent of the money raised from this event will go directly to local programs benefiting needy families with children who suffer from disabilities, diseases and disorders. Click here to learn more about Charity for Children and to register for this great event!

Join us for a special one-night event sure to inspire runners from across Central New York as Olympic marathoner Meb Keflezighi shares his incredible story of adversity, hard work and triumph.

This May 29th, Meb tells his story to the runners of CNY by LIVE video broadcast. You’ll not only discover how one of the country’s greatest distance runners trains for superior performance, but you’ll witness the power of the American dream in action.

The free event takes place Wednesday May 29th at the Bella Domani Banquet Facility from 7-9PM, registration is required. To find out more visit the website here.

By Maire Kate McGlynn

They care for our bumps and bruises, help us rebound from failures, share their days and weekends with us and help prepare us for the world.  Yes, it is Mother’s Day, but I wanted to take this opportunity to write about our “second moms” – our cross country and track and field coaches.

Many of us are blessed with wonderful teachers in our lives, beginning with our moms.  And, just as we fail to thank our moms as much as we should for all they do for us, we often forget to thank the other teachers in our lives, including our coaches.  Just as with our moms, our relationships with our coaches will continue to positively influence our lives long after we have run our last high school race, and for that we should all be grateful.

I have been so fortunate to learn and grow under the husband-wife coaching team at CBA.  They, like many high school coaches, are passionate about the sport of running and instill that passion in the student athletes that they coach.  They challenge us to attempt things that are out of our comfort zone, enabling us to grow physically and emotionally.

Our coaches take the time to get to know us as teenaged, student athletes.  They take an interest in our lives away from the track.  Because they do this, they understand our individual differences and use this information to hand-tailor how they coach us.  For example, they bring out the best in some athletes by using “tough love” methods, but understand that some runners are more sensitive and wouldn’t be motivated by the same methods.  They spend endless hours tailoring individual workouts for us because they have invested the time to figure out the strengths and weaknesses of each member of the team.  No matter how talented or novice the athlete is, our coaches help us improve our weaknesses without ever making us doubt their confidence in our abilities.
 
Our coaches sacrifice their personal lives to help us reach our goals.  My coaches’ schedules are a perfect example.   Ten days ago, CBA hosted a track and field invitational.  There were 22 teams involved.  Our two coaches organized and ran the event, which ended after 9 pm.  The very next day, Theresa, our girls’ coach, took some of us to Rome to compete at another invitational.  And then this past weekend, our coaches sacrificed another weekend by giving us the opportunity to compete at the Loucks Games in White Plains.  And I would be remiss if I didn’t mention that in the midst of all this, my coach suffered an injury requiring 14 stitches in her hand!

Our coaches help to mold our character by teaching us not to accept mediocrity in our effort or training.  They help us deal with winning and losing and encourage us to keep both in perspective.  They unselfishly share their expertise; yet seem to know that sometimes we learn more from making mistakes.

And so, on this Mother’s Day, I want to say thank you to my coaches, and to all the high school cross country and track coaches who have become our “second moms.”  Thanks for your patience, guidance, enthusiasm, and support.  And please know that you inspire us and that your efforts have made immeasurable differences in the lives of the student athletes you coach.

Among Syracuse’s many fine yoga studios, O Yoga stands out as the studio that brings fun to the serious side of yoga.  O Yoga offers classes like Hip-Hop Yoga and Hot Core Yoga.  Owner Tiffany O. Sisko brought O Yoga to Syracuse as a place that all people, yogi’s to newbies, feel they can find their own space on the mat.
 
This June, O Yoga is having you find your place on the mat at Fleet Feet Sports.  We are offering four weeks of free yoga with Yoga4Runners, Wednesdays in June.

Photo Credit: (Gary Walts | The Post-Standard)

Sisko is not only a yoga instructor, but also an avid runner and cross-fit enthusiast. She understands that runners have different muscles that need more attention than others. Hip flexors and hamstrings need attention for runners to help prevent injury, especially IT band injury for women. Men, you are not excused.  Male runners are known to have tight calves which can lead to plantar fasciitis.  O Yoga and Yoga4Runners is for all runners, both new and experienced.

Starting on Wednesday June 5, Yoga4Runners is available at Fleet Feet Sports in the community room. Classes are from 5:45 – 7pm. Each week is limited to 30 guests.  You will need your own mat for the class.

Tiffany Sisko will be the instructor each week.  Grab your mat, sign-up fast and then breathe deep.

Sign up here for your free Yoga4Runners classes today!

You can now register for any of Fleet Feet’s Summer Training Programs!  Fleet Feet has a variety of training programs, most likely one of them can help you get to a personal goal. 

One of our most popular programs is the New Balance Begin to Run Program: No Boundaries.   This program is designed to help beginners complete a 5k:  No Boundaries
Regardless of your fitness level or experience, we’ll help you get to the finish line.  Over 90% of our beginners finish the 5k at the end of the program.  If you’ve never completed a 5k, or you’re looking to get back into running or walking, this program is for you! 

If you can currently complete a 5k, but are looking to improve, Personal Best is the perfect program for you!  This program will focus on teaching the skills and techniques to improve:  Personal Best

Fleet Feet also has a Kids program that runs concurrently with our No Boundaries program for 6-12 year olds: Kids In Motion.

If you are looking to run a half marathon or marathon, we’ve got your answer as well!  Our half marathon and marathon programs focus on gaining the endurance to complete your race and teach the skills you’ll need to run your best race.
 
Half Marathon
Marathon

We can’t wait to see you out there and cheer you on as you reach all your fitness goals!

Last week we brought you the story about the Michael Kriesel Scholarship that has been brought to you by the Friends and Family of Michael Kriesel, who passed away in January in a car accident.

Michael was a No Boundaries participant who loved running and loved helping others. In his name we are offering the MK5K Runnership Scholarship which will sponsor those interested in completing No Boundaries, Fleet Feet Sports’ begin to run program.

The Runnership is open for applications starting today. Visit the MK5K page on the RUNapalooza page to learn more about the scholarship. All applications are due by May 25, 2013.

MK5K Runnership Information Page

Download the Runnership Application

Completed applications will be reviewed by the Runnership Scholarship Committee. Please send completed applications to: mk5krunnership@gmail.com

The scholarship recipients for the 2013 summer program will be announced on June 1, at RUNapalooza.

RUNapalooza is the race that Michael Kriesel completed with his No Boundaries program last June. RUNapalooza is a 5k music and running festival that features live bands all along the course.

Register for RUNapalooza here: RUNapalooza 2013

What’s new in triathlon gear this year?
Where do I put my cell phone while I train?
How often should I switch out my tri-shorts?
How do you go to the bathroom in a wetsuit?
How do I switch between biking and swimming on my Garmin 910?

No question is too hard, too elite or too beginner for us during Triathlon week at Fleet Feet Sports.
Monday May 20 to Thursday May 23 we will offer free tri clinics at Noon and 6pm at Fleet Feet Sports. One of our seasoned coaches and triathletes will be available to answer all your tri questions, show you what is new this season and offer you some great deals for getting in early.
No need to sign up.  The clinics will be available for up to one hour twice a day. Stop in anytime between Noon and 1pm or 6 to 7 pm to get your info and receive your deal.  Once you talk with our professional they will provide you with your coupon.

Tri Clinic deals will:

• SAVE 20% on your Triathlon Clothing when you add a swim accessory or water bottle belt to your purchase. 
• Get a $25 gift card when you purchase a wetsuit.  The Fleet Feet Sports gift card is good towards your next purchase.

Remember, you’ll want to get your gear soon because you should train in what you plan to race in. As the season gets underway sizes become limited. Fleet Feet Sports has everything you need now, including a friendly hand to get you in and out of your wetsuit.

Interest in the 2014 Boston Marathon is off the charts, does that really surprise anyone?

Running is all about overcoming adversity and hardships. The events at this year’s marathon have become a huge motivator to people that ran Boston this year, in previous years, or who have never run the race at all. When you consider that 5,752 runners started the race in Hopkinton but never finished (4,503 of them had crossed the 40 kilometer mark), there is unprecedented interest in next year’s race creating a set of new challenges for race organizers.

More than 23,000 people have signed an online petition asking the Boston Athletic Association to give automatic entry into the 2014 Boston Marathon to the runners prevented from finishing this year's marathon because of the finish-line bombings.

"While we appreciate the finisher’s medallion and estimated finishing time, we feel our journey is not complete," the petition on Change.org reads in part. "We worked hard to get to the finish line and greet our families with tears of joy. We trained for 100s of hours through the winter to be able to say that we finished the Boston Marathon. Now we cannot say that. Instead we have to say we almost finished." The petition was created by Ryan Polly, of Williston, Vermont who was among those who did not finish because of the bombing.

Boston Athletic Association Executive Director Tom Grilk issued a statement in response to the petition: "Many have offered suggestions on how to help those runners find closure," Grilk said. He concluded the statement by saying, "Planning a marathon takes a lot of teamwork, and planning a marathon in the wake of the events of April 15 takes even more teamwork, communication, and planning. We ask those runners for continued patience."

If you would like to Run Boston in 2014, registration will open in September, but the exact date and time have not been set.  This past year the size of the field was capped at 27,000 with 22,000 entered through qualifying standards. It seems hard to imagine that the size of the field will not be increased in 2014 to accommodate the increased interest, but many of the towns, municipalities and the City of Boston will have to be involved in the discussion.

The B.A.A. also has not yet detailed the 2014 system, but says that the fastest qualifiers will be allowed to register first. For the 2013 Marathon, registration opened first to runners whose qualifying times were 20 or more minutes faster than their age group's standard. Over a two-week period, registration was gradually opened to slower qualifiers. After that two-week period, there were still spots available for qualifiers, and those were filled on a first-come, first-served basis for people who qualified at Fall 2012 marathons. Registration closed in early October of 2012 for the 2013 race.

The qualifying standards are:

Men's age groups                                                                         Women's age groups

18-34 – 3:05                                                                                           18-34  - 3:35
35-39 – 3:10                                                                                           35-39  - 3:40
40-44 – 3:15                                                                                           40-44  - 3:45
45-49 – 3:25                                                                                           45-49  - 3:55
50-54 – 3:30                                                                                           50-54  -4:00
55-59 – 3:40                                                                                           55-59  - 4:10
60-64 – 3:55                                                                                           60-64 – 4:25
65-69 – 4:10                                                                                           65-69  - 4:40
70-74 – 4:25                                                                                           70-74  - 4:55
75-79 – 4:40                                                                                           75-79  - 5:10
80+ – 4:55                                                                                              80+     - 5:25

The qualifying period for the 2014 marathon opened on September 22, 2012. A closing date has not been announced; as noted above, for the 2013 marathon, runners were still able to run a qualifier in the first weekend in October before the race closed out. I would not count on that this year for getting into Boston 2014.

Now that race season is fully underway, runners everywhere are trying to get the most out of their training runs and other workouts.  So how does what you eat factor into that equation?  Whether you’re new to the running scene or a seasoned vet, nutrition is an integral part of feeling and performing your best.  Here are a few key points to remember when you’re figuring out what to put on your plate.

1. Before a workout

Pre-workout meals are important to ensure you have the energy to last you through your training.  Having a meal that is rich in carbohydrates with a source of protein before a workout is best.  This could be oatmeal with a scoop of peanut butter and a banana or a turkey and Swiss cheese sandwich with an apple and low fat yogurt.  Schedule your pre-workout meal to allow for enough time for your body to digest it, so for a normal sized meal (i.e. lunch) give yourself about 3-4 hours before you lace up your running shoes to save yourself from digestive discomfort.  If you’re a morning runner and don’t have that long to wait before you run, try having a small version of a pre-workout meal such as a slice of toast with a little bit of peanut butter or a small cup of low fat yogurt with a few apple slices.  Also, keep your pre-workout meals lower in fat and fiber and this will also lessen the chance of any discomfort during your workout.

2. After a workout

Post-workout meals are crucial to replenishing your body with fluid, electrolytes and nutrients lost during your workout and helping supply it with the necessary nutrition to repair and gear up for your next training session.  After working out, replenish fluids and electrolytes lost in sweat with a carbohydrate-electrolyte sports drink.  Plan a snack or a meal between 15 minutes and one hour after working out that contains a combination of carbohydrates, protein, and a small amount of fat.  This could be a small snack like a glass of chocolate milk, a banana, and graham crackers or a larger meal such as a whole wheat pita filled with hummus and vegetables, low fat yogurt and mixed berries.  If eating after a run isn’t your thing, try getting your recovery nutrition in liquid form such as a smoothie made with low fat yogurt and frozen berries, but don’t forget to drink this in combination with another source of fluid and electrolytes. 

Remember, everyone’s body is different, so experimenting with the timing and meals that work best for you is important and should be done while you’re training rather than on race day.  Take these tips to build meals or snacks that you enjoy and help you feel your best throughout your training and during the big event.