Don’t Run Junk Miles

‘Junk Miles’ is a slang term used within the running industry referring to running the same distance, with the same intensity and effort, day in and day out. Don’t get me wrong, running is running, and any running is better than not running at all. To get the most out of your runs and to make your runs more beneficial both physically and mentally, you need variety. Variety works the muscles and cardiovascular system in different ways and allows them to grow stronger increasing endurance, stamina and decreasing the likelihood of injury.

Creating structured workouts is one way to accomplish this. This is something a running coach will prepare for his runners in order to add variety.  With an understanding of the basics and a few tried and true workout templates to guide you, anybody can create their own unique structured workouts. Before starting any workout, you should always warm up with a walk or slow jog followed by a regiment of dynamic stretches. Warming up increases the blood flow to the muscles reducing the likelihood of injury, improves the range of motion for your joints and has been shown to increase endurance.

Every runner should have at least a few structured workouts in their arsenal to mix things up out on the trail. Here are some ideas to get you started:

• Long Run– Many runners do one long run per week. This is a slow, very easy pace, longer distance run and has been proven to build endurance. This run should be slow enough that you could comfortably have a conversation while running.
• Intervals– This structured workout is an alternate of high intensity periods/intervals with low intensity rest periods. Intervals are designed to push you, during the high intensity period you should be fatigued and short of breath and during the rest period your body is recovering. Changing the duration or distance of each high and low intensity interval can result in an infinite number of varying workouts.
• Hill Repeats– Similar to intervals, the key here is a high intensity period (running up the hill) followed by a low intensity period (running down the hill). We simply find a hill and we run up and down it repeatedly for a predetermined number of laps. Again, fully customizable depending on the length, the slope of the hill and the number of laps.
• Negative splits– Short for negative split times, as the run progresses your split times (the time it takes to run a specific distance) should be decreasing. In effect, this means you start the run slower and build speed through the workout to finish with your fastest pace. Many runners use this technique during races; Conserve your energy through the first half of the race then finish strong.

There are countless other structured workouts out there, and most are customizable to your particular needs and goals. It’s important after a workout to have an adequate cool down period as well, finish with a slow jog or walk followed by some static stretches. Static stretching will elongate your muscles reducing soreness and speeding up recovery.

As with any physical exercise, it’s recommended to follow a hard workout with a rest day to allow your body to heal. Many runners plan their workouts for every other day. Those runners that want to run every single day simply add some easy ‘Junk Miles’ on their rest days.

Is your water heater running? If not, we can get it running! Give us a call at 833-379-8800

*Always consult your physician before beginning any exercise program.

HALLOWEEN HORROR STORIES 2020

It’s that time of year again where we share pictures of some of the truly terrifying that our techs have encountered. Whether it’s mold gone wild or water heaters that are just in very bad shape (to say the least!), here are a few of the pictures that our techs out in the field have shared with us:

Black Mold

Water damage is no joke and it’s something we deal with from time to time here at Water Heaters Only, Inc. As is often the case, water heaters can be located in areas that people don’t think to check very often, so when a leak starts it may be a long time before it’s noted, especially if the water heater is still working. (For more information about water heaters, to set up a service call or to find out about an annual maintenance program for your water heater, go to our website here. This can lead to damage to the wall, the floor and even any items that may be nearby, whether the water heater is in a closet or in the garage. But the scariest result can be the buildup of mold. When that happens, professional restoration companies are called in to get the area cleaned up so that it is not a danger to anybody in the residence. Here are a few pictures of some of the moldy situations we find ourselves in:

Dead On Arrival or D.O.A

Sometimes we get to a job only to find the water heater is beyond repair. No one loves having to replace a water heater, but when you see these photos below, you’ll understand:

“I Think We Found The Problem!”

And finally, the effects of wearing a glove all day:

So there you have it. Another look at some of things we see while out getting people hot water. Before we go, however, we would like to remind you that the weather is getting colder and that means that many water heaters will be working harder to bring you hot water. This could lead to a water heater failure and you’ve seen what kind of trouble that can cause. Give us a call if you think your water heater may be in need of a repair or replacement. You don’t want to wait until it is too late or it could be your water heater that is featured in next year’s post. In the meantime, stay safe and Happy Halloween!

Is your old water heater making your life a cold wet nightmare? Give us a call 24/7 at 833-379-8800

Nutrition for Runners

Nutrition for runners is not just for elite athletes. Runners of any skill level will benefit significantly by understanding that your dietary intake will have a major impact on performance, endurance and recovery. Of course, everyone has unique nutritional needs, and every sport or activity will require different nutritional criteria. A 100-yard-dash runner will have a vastly different diet than a marathon runner, but the basic concepts of nutrition apply across the board; what to eat and when to eat it.

What To Eat

Your diet should primarily consist of carbohydrates, proteins, fats and water. A general rule of thumb to shoot for is a diet comprised of 60% carbohydrates (carbs), 20% protein and 20% fats. Hydration is also a critical factor in regulating body temperature and maintaining normal bodily functions.

• Carbs, more specifically complex carbs, such as pasta, potatoes and whole grains are considered the ‘fuel’ for your body. Complex carbs supply a slow, steady release of ‘fuel’ for sustained energy.
• Proteins are essential for muscle and tendon repair and aid in
• recovery after a workout. There are many different types of protein, in this application lean, low fat protein such as chicken, eggs, fish and nuts are preferred.
• Fats…wait, wait, wait, it’s not what you think, some fats (unsaturated fats) are considered good fats. Avocados, olive oil, canola oil and flax seed oil all contain unsaturated fats. These good fats work as an additional energy source, increasing endurance.
• Hydration- For runners 2 liters daily in addition to the water content you get from food is a good starting point. Water, fruit juices and sports drinks are excellent for hydration, but beware alcohol and caffeine can actually dehydrate you. During physical activity your body will burn both carbs and fats. By having a fair amount of good fats in your diet, you will prolong the amount of time it takes to deplete your carbohydrate stores, i.e. how long it takes before you run out of energy.

When To Eat

It’s not only important to eat foods that are good for you, it’s equally important to eat those foods at the appropriate times in order to maximize

the benefits. Particularly we want to be aware of the food and water we

consume before, during and after a workout.

• 2-3 hours before a run you should have a light meal or
• You could have a light snack 1 hour ahead with a focus on carbs and a moderate amount of protein that will be easily converted to energy
• Limit the fats and fiber before a run as these slow the digestive  process
• Drink 6-12 ounces of water 30 to 60 minutes before a run to pre-hydrate

Optimum Performance

During a run you want to replenish the fluids lost due to sweat, and sipping water or a sports drink occasionally will do the trick. Some runners also use energy gels during their run for increased energy. These energy gels or energy shots are simple carbohydrates, designed to be quickly digestible for fast energy. Those with a sweet tooth will enjoy these as they are pretty much pure sugar with enticing flavors. Within 30 minutes of completing your workout you need to immediately begin refilling your carb and protein stores. This is a critical window for your depleted body, as nutrients are readily absorbed at this time. Many runners prefer chocolate milk here, as it contains the perfect ratio (3:1) of carbs to protein for optimum recovery. 1-2 hours after a run you should continue to hydrate and eat a well-balanced meal with a priority on protein and carbs: salmon and rice, meatballs and pasta, steak and potatoes, etc.

Understanding the role that proteins, carbohydrates, fats and water plays in running and exercise will give you a significant advantage. Whether you are an elite athlete, a recreational runner, or someone who just wants to hit the trail every now and then, properly preparing nutritionally is the key to making the experience enjoyable. If your water heater isn’t providing enough hot water after a long run, give us a call at 833-379-8800

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Journey Into The World Of Running: Catching up with Nate

 

About seven years ago, for a multitude of reasons, I made the decision to get healthy. I began my journey into the world of running. As a child I ran cross country in school, seemed to remember enjoying it, and decided this will be the vehicle to get me back into shape.

 

Start Where You Are

Pretending I was a kid again, I ran like the wind. The next day when reality caught up with me, I was limping around with overuse injuries and could barely walk. At this point, I made two decisions: one, I need to get healthier and two, I will run again if it’s the last thing I do. As I found out, there are a couple disadvantages to running, but most health experts say the health benefits greatly outweigh the risk when done properly. 

 

The short list of benefits includes:

• improved heart health 
• strengthens muscles and bones
• increases metabolism (weight loss) 
• improves the immune system
• helps you sleep better
• improves cognitive function and reduces cognitive decline 
• lowers blood pressure 
• improves mental health 
• reduces depression
• increases longevity

 

Keep Moving Forward

I joined a walking group to assist in my transition to running. For a couple months, I walked twice a week, for three to five miles per day until I felt my muscles, bones, tendons and ligaments were strong enough to try running again. At this time I found a recreational running group. 

I highly recommend anyone interested in beginning to run join a running group. A running group 

will support you and be your accountability partner to keep you motivated. There is usually a leader or coach who can show you proper technique and best practices, including proper footwear, apparel, diet and hydration to keep you injury free.

 

Taking Care of Body & Mind

For the first few months of running, I did have to work through a couple very minor injuries as my body grew stronger and acclimated to the added workload. But eventually It became the new normal: I felt great, had more energy during the day and slept well every night, my body started craving healthy food, and I had just a slightly different view of life, maybe a little more optimistic. Oh yeah, and I now catch myself taking two stairs at a time instead of one and am not out of breath when I reach the top of the stairs.

 

The Lifetime Rewards

Running can be a rewarding journey to well-being. Start slow and get direction from seasoned runners to set you off on your path. Whether your goal is to get healthy, lose weight, be part of a team and meet new people, compete or just to go see new places you otherwise might not see, running is a journey that could last a lifetime…one mile at a time.

On a side note, if your water heater isn’t RUNNING properly, give us a call at 833-379-8800. We know how to get it running 🙂

The Dangers of Mixing Household Chemicals 

 

Now more than ever, utilizing hot water and household cleaners to protect your home is very important for the safety of your family. With the rise in household cleaning products usage, we need to be aware of the dangers that can arise when cleaning our homes and work spaces.

While this may be common knowledge (at least we hope that it is!), it is worth repeating that there are common household cleaners that should never be mixed. That’s because when certain cleaners are combined, they can produce very toxic chemicals that can cause serious injury. Keep reading to learn which common household cleaners and chemicals should never be mixed.  

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Never Mix Ammonia and Bleach

These two cleaners are probably two of the most common found in just about every household. Using one by itself, can be effective in killing bacteria and viruses. However, when combined, these two chemicals form chlorine gas, which can cause chest pain, coughing and, in some cases, even death. 

Example: Windex is ammonia based and Comet contains bleach – these two chemicals should not be stored together.

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Never Combine Bleach and Vinegar

Much like ammonia and bleach, mixing bleach with vinegar, which is an acid, can also produce chlorine gas. Just to give you an idea of how harmful this can be, this particular mixture was used way back in WWI and can result in damage to your eyes, nose and lungs.

Example: Mrs Meyer’s, Cleaner Vinegar No Rinse Lemon Verbena and Clorox Bleach should not be mixed or stored in the same location.

 

 

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Hydrogen Peroxide and Vinegar- A dangerous combination

When these two are mixed, they form a chemical known as peracetic acid, which can be toxic and corrosive to many surfaces, including your skin. 

Example: Lysol Bleach Free Hydrogen Peroxide Bathroom Cleaner Spray and Heinz Cleaning Vinegar are not good storage companions.

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Don’t Mix Bleach and Rubbing Alcohol

Bleach mixed with rubbing alcohol can produce chloroform and chloroacetone, both of which are toxic and dangerous. Chloroform in particular can cause unconsciousness and chloroacetone has been used as tear gas. 

Example: Lysol All Purpose Cleaner Spray and your everyday rubbing alcohol are also another good example of two products that should never be mixed.

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Safety First- Best Practices

• Always read the labels of your cleaning products before use, to keep you and your family safe.
• Handle cleaning products safely by following the manufacturer’s directions
• Be sure to rinse cleaned surfaces with plenty of hot water

 If you ever combine household chemicals accidentally or think you have breathed, touched or ingested these products contact the Poison Control Center at 1-800-222-1222

Speaking of cleaners, we should mention that plenty of other cleaning products contain these ingredients, so always check the label if you are thinking of combining any cleaning products. For example, you should never mix two different types of drain cleaners together and never mix bleach with any other product such as a toilet bowl cleaner. The combination may prove to be harmful and, again, possibly even deadly.  

We understand the urge to create the perfect cleaner, but combining cleaning products just doesn’t make sense. Use each one individually, as directed. 

We hope this has been helpful, and although this may not be a complete list, please take the time to further educate yourself about the potential harmful effects of mixing cleaners and other various chemicals. Eliminating bacteria and viruses such as Coronavirus, should be done with your family’s safety in mind. 

Water Heaters and Chemical Safety

Finally, a word about water heaters because that’s what we do: We have mentioned time and again that you should never store anything next to your water heater and that includes chemicals. Certain chemicals can be highly flammable and though most water heaters are now made with sealed combustion chambers, it’s never worth the risk, so always store any chemicals away from your water heater. 

Keep your family safe and your home clean by following a few simple safety guidelines given with each product and always store chemicals away from your water heater.