26.2 Training Tips for Your First Marathon!

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NOW is the time to start training for a fall or spring marathon!  There are hundreds to choose from at MarathonGuide.com.

I've run a few marathons myself. 26 of them at last count. So I have about 26.2 thoughts and opinions to impart on training for your first marathon:

1. Don't Procrastinate! The first thing you need to do is get out there and start running. Talking about it is fine, but start making it happen! Today!

2. Start Slow and Go Steady: Don't try to prove something by running 10 miles your first time out. You'll injure yourself! Unless you're already a runner with solid base mileage, start out easy, maybe 10 to 15 miles in 3 to 4 runs per week. Increase weekly mileage no more than 10%.

3. Pick a Marathon Now and Set Your Goals: Always helps to establish a goal to train for. Sign up for a marathon 6 months out now (don't wait) and you'll have the end goal in mind. You'll need the motivation as you train through the warm summer months or colder winter months

4. Buy Decent Shoes and Change Them Often: Running is a very inexpensive in terms of equipment. So don't go cheap on the shoes. Change them often...the lesser of every 300 miles or 3 months. Your limbs and tendons will thank you for that.

5. Ramp up the Mileage: To run your first full marathon, plan to peak your weekly mileage at 30 to 35 miles per week. But once again, get there gradually, not all at once.

6. Rest as Needed: For those of us past the motivation hurdle to train, the next biggest marathon training issue is fending off injuries. Don't be fearful of taking days off when needed. Rest benefits you as much as training.

7. Train With Others: The best thing to motivate one to wake up at 5 a.m. on a Sunday morning for a 20 miler is knowing you'll be letting someone else down.  Click here for some local Ventura County running groups.

8. Share Your Goals: Tell your friends and family about your marathon commitment and your training. You'll need the support system and they'll keep you motivated.

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Evolution of Bench at Upper Sycamore Canyon Overlook at Rancho Sierra Vista

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The Springs Fire started the morning of May 2nd along the 101 freeway on the Conejo Grade and burned over 28,000 acres through portions of Camarillo, Newbury Park and the Santa Monica Mountains Recreational Aea until it was fully contained the following week.

Rancho Sierra Vista/Satwiwa and other trails in Pt Mugu State Park were re-opened in mid to late May. It will take time for the vegetation to grow back and for structures that were burned to be rebuilt. One such structure is the bench overlooking Upper Sycamore Canyon. The bench was burnt severely and was rendered unusable. However, lo and behold, the bench has been replaced! Happy trails!

The healthy, new bench overlooking Upper Sycamore Canyon in September 2013

Bench overlooking Upper Sycamore Canyon in August of 2013.

The not-so-healthy looking bench overlooking Upper Sycamore Canyon after the fire.View from the new and improved bench at Upper Sycamore Canyon Overlook in Sept 2013

Bench at Upper Sycamore Canyon Overlook on May 14, 2013Bench at Upper Sycamore Canyon Overlook prior to Springs Fire on February 10, 2013

All sorts of benches in and around the Conejo Valley

Touching Story of 96 Year Old Fred Stobaugh and the Song He Wrote For Wife Lorraine

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Grab the tissues. Here's a touching story of a man named Fred, 96 years old, who responded to a singer/songwriter contest with lyrics to a song to his wife, Lorraine. Although his entry was not accepted because his lyrics were not sung by him, his lyrics are brought to life. Watch the video to see what happens, and his reaction.

You May be Eligible to Receive a Rebate for Apple In-App Purchases Made by Your Kids

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Apple was sued recently by a group of plaintiffs who claimed Apple was at fault for their kids' in-app purchases on Apple devices such as the iPhone, iPad and iPod touch. Apple did not admit fault, but opted to settle the litigation by offering up a rebate for certain in-app purchases.

To receive a rebate (subject to court approval of the settlement in the fall), you must prove that, before May 2, 2013, a minor purchased in-app items on games like Angry Birds, Cut the Rope, Temple Run and a host of other game apps in your iTunes account without your knowledge or permission and you did not receive a refund from Apple for the charges.

I can relate to this issue. My kids got ahold of my 1st generation iPad a few years ago and began playing games like those mentioned above. It was all fun and good for awhile, until I began receiving emails from iTunes about various purchases. I thought maybe my iTunes account was hacked. I asked my wife, "who's buying stuff from iTunes?" She didn't know. Then l logged in to discover my youngest was buying virtual items via in-app purchases in the game. He didn't realize he was spending my money, to the tune of over $100.

My boys apparently enjoyed Battle Bears a bit TOO much with these in-app purchases.

I was able to get a refund for most of these "inadvertent" purchases from Apple and I also learned how to block in-app purchases made without use of a password. Learn more about Apple parental controls at support.apple.com/kb/HT4213.

But in the meantime, Apple is contacting iTunes customers to let them know about this proposed settlement. To learn if you are eligible, visit www.iTunesInAppPurchaseSettlement.com (catchy URL, eh?) for details.

If you are eligible for a settlement and the settlement is approved by the court, Apple will give you either a $5 iTunes Store credit or an iTunes Store credit totaling all unapproved charges made to your account within a single 45-day period by your kid. Ouch, for some that might be a pretty large amount! If your claim exceeds $30, or if you no longer have an iTunes account, you can opt for a cash refund.

The big winners in all of this may be the attorneys...the judge has approved $1.3 million from Apple for attorney fees and costs.  And the five Class Represenatives, or plaintiffs, will each receive a $1,500 payment from Apple.

Supermoon 2013 Rising Over Boney Mountain Captured By Jonathan Stewart

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Local photographer Jonathan Stewart got to work when most of us were sound asleep last night to capture these great shots of the 2013 "Supermoon" rising over Boney Mountain, overlooking us here in the Conejo Valley. Thanks to the help of his Celestron 1200mm telescope, we can enjoy what he was able to see in real-time. For more of Stewart's work, including many great international shots, visit the Jonathan Stewart Photography website at www.jonathanstewartphotos.com and "Like" his Facebook page at www.facebook.com/JonathanStewartPhotos.

Somehow Jonathan was able to catch an aircraft flying past the supersized Supermoon in this shot.

Remember the Cinco de Mayo Supermoon of 2012? He caught that one too quite nicely.

Ducks Gone Wild at Conejo Creek Park in Thousand Oaks

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On a visit to Conejo Creek Park in Thousand Oaks (one of our favorite local parks, next to the Thousand Oaks Library, Senior Center and Teen Center), a family was feeding the ducks. The sheer number of voracious ducks was both amusing and startling! But we survived.

This reminded me of a previous experience observing Turtles Going Wild at the beautiful Alice Keck Memorial Gardens in Santa Barbara.

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Only One in Five Adults Meet CDC Physical Activity Guidelines - Time to Fix That!

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One in five adults meet overall physical activity guidelines

About 20% of U.S. adults are meeting both the aerobic and muscle strengthening components of the federal government's physical activity recommendations, according to a report recently published in  Morbidity and Mortality Weekly Report (catchy name, eh?), a journal of the Centers for Disease Control and Prevention.

The Physical Activity Guidelines for Americans recommend that adults get at least 2½ hours a week of moderate-intensity aerobic activity such as walking, or one hour and 15 minutes a week of vigorous-intensity aerobic activity, such as jogging, or a combination of both.  The guidelines also recommend that adults do muscle-strengthening activities, such as push-ups, sit-ups, or activities using resistance bands or weights.  These activities should involve all major muscle groups and be done on two or more days per week. 

The report finds that nationwide nearly 50 percent of adults are getting the recommended amounts of aerobic activity and about 30 percent are engaging in the recommended muscle-strengthening activity.

The report also found that the West (24%) and the Northeast (21%) had the highest proportion of adults who met the guidelines. Women, Hispanics, older adults and obese adults were all less likely to meet the guidelines.

For more information about the Physical Activity Guidelines for Americans, including ways to get and stay active, visit www.cdc.gov/physicalactivity.  Learn more about CDC's efforts to promote walking by visiting www.cdc.gov/vitalsigns/walking.

Here in the Conejo Valley and Greater Ventura County with such great weather year-round, it should be easy to meet CDC's Physical Activity Guidelines. Here are some local options:

Upcoming 5K and 10K runs

Running and cycling groups and activities

Gyms and fitness facilities

Pilates

Gymnastics and dance facilities

Martial arts

Swimming

Local hiking and trails