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-- CHOICE WORDS WHYCHOOS�ENDYRANCE? � "I WANTED T � E E H O W F A S T I C O U L D % A LONG-DISTANC� H I K [ AND THt rCT PRDVIDED A COUNTEBBALANCE BECAUSE ITS-O BEAUTIFUL I CAN'T THINK OF AN'PLACE I'D RATiER B E T H A N OUT O N THIS !!A I L . " -HETHER fJNISH" ANDERSON SLEEP, STUPID Getting fewer than seven hours of shut-eye p e r night causes decreased mental and physical perormance, says neurologist Ronald Kramer. - SUSTAIN YOUR BRAIN When the going gets tough, a snack can get your head back in the game. C l e a r y o u r mind. "You need carbs to fuel the brain t o maintain motivation and your cen­ tral nervous system," Ryan says. Feeling confused or woozy? Chew down some dried f r u i t (especially blueberries a n d strawber­ ries, which are packed with stress-fighting vitamin C). Stay calm. In clinical studies, chamomile tea has been shown to reduce stress and pro­ mote sleepiness. Dark chocolate reduces blood pressure. Moreover, R y a n says, "Eating foods you like will boost your mood." Keep your mind from spiraling into the worst-case scenario with this three-step plan from Army Master Sergeant Warren Feaster. die out here!) Focus o n the t h i n g s you h a v e power o v e r . Forget a b o u t t h e r e s t . "As s o o n a s y o u let t h i n g s you c a n ' t c o n t r o l c r e e p i n t o y o u r m i n d s e t , you're w a s t i n g your e n e r g y , " Gonzalez s a y s . C O M B A T CATASTROPHIC THINKING. A) Visualize the end­ of-the-world night­ mare situation. (e.g. 1'1/ never make it. 1'1/ B) Create a n (equally outrageous) best-case scenario. (Or maybe 1'1/ be picked up by a sexy ranger in a chopper!) C) Recognize that the truth is somewhere i n between. (1'1/ night hike if I need to until I get there.) 50-MILER WORKOUT MONTH 2: FOCUS YOUR EFFORT "This is the h e a v y - l i f t i n g m o n t h w h e r e both t h e v o l u m e a n d i n t e n s i t y a r e highest a n d t h e f o c u s is on making b i g g a i n s in f i t n e s s a n d strength," M a c y s a y s . MONDAY Rest TUESDAY Run 45 minutes (Zone 2). WEDNESDAY G y m Workout B: 2 minutes front crunches 2 minutes o n e a c h side 3 x 8 bench press (60% of single-rep m a x i m u m ) 3 x 10 dumbbell curls 4 x 10 squats (see page 85) THURSDAY Run for 60 minutes, completing f o u r 5-minute intervals (Zone 4) separated by 3 minutes of easy jogging. Macy: " I n t e r v a l s increase y o u r h e a r t r a t e a n d b o o st a e r o b i c f i t n e s s . W h e n y o u r b o d y adjusts t o t h e h i g h e r i n t e n s i t y , it m a k e s l o w e r i n t e n s i t y f e e l easier." FRIDAY G y m Workout C (see page 85) SATURDAY Hike 80 minutes (Zone 2-3). SUNDAY Long day: Hike 3.5 t o 4 h o u r s with a f u l l y loaded pack o n h i l l y terrain ( Z o n e 2 ) . M a c y : "Doing the l o n g day w h e n your legs are a little t i r e d s i m u ­ lates h o w y o u r legs m i g h t f e e l o n the s e c o n d day o f y o u r 50-mile w e e k e n d . " To do a side c r u n c h From a s i t - u p position, move right elbow t o w a r d the left knee. Keep the head l i f t e d . 0 3 . 2 0 1 4 B A C K P A C K E R 83