How Can You Not Smile While Doing a 'Drunk Chicken' Workout?

A friend recommended 'The Daily Hiit' to me (that's High Intensity Interval Training); an online site with short intense workouts.

Today I did one, and it included an exercise called 'The Drunk Chicken'.  It's a good exercise, but I just love the name the best.  I mean, how can you not have fun while doing an exercise like that?

An Amazing Tobermory Workout!

Run up the Tobermory lookout tower ten times (of course that doesn't count going down - it's the up part that is the workout as anyone acquainted with gravity knows).  I alternated with running up and doing double steps.  I also ran up doubles!  The cool breeze at the top is your reward.  Then run from your cottage to the Bruce Trail and do a really hard, technical trail run.  Fun AND scenic - the perfect cottage workout!

 

And hey, if you can jump into Georgian Bay after....even better.

 

My First Run Post-Ultra

I waited a week after my ultra marathon to run again, although I did boot camp three days after and felt pretty good.  I was afraid that I'd have knee pain if I ran, but luckily I didn't even feel a twinge.  I only ran 5K, to be safe, but it was one of those 'I am so happy I am running and feeling good! I love running!' runs.

I just ran again, and I did a longer run this time - about 13K.  I felt great!  (The great thing about running an ultra is that any shorter distance seems just so....short.)

I'm glad I didn't push myself during the ultra marathon and really injure myself.

It has been so nice to run without a camel back and just for fun.  Although....I am planning my next race.

I realized that I really did appallingly little to prepare myself for an ultramarathon.  I went from 25K to 50K without even attending a running group.

For my next race, I'm definitely going to try to make even a few sessions.  Other runners can share their experiences and I can see how helpful it could be.

For example, during the ultra, I saw runners going down the hills in a wavy pattern.  Initially I thought that was crazy because it meant taking more steps to get down the hill.  By the end of the ultra I was doing it too, because I realized it made my knee hurt less when running downhill.  Knee pain is one thing on a fairly flat surface (which really doesn't exist in a trail run in any case) but downhills are killers.

Also I've heard so much about compression socks, and even just recently IT band braces.  I want to do the 30K Around the Bay Race next.  (I know what you're thinking...why didn't I do the 30K BEFORE I did the 50K?  Good question!  It's really because I love the trail running and the Around the Bay is a road race.  And I wanted to do an ultra.  Seize the day, as they say.)  Anyway, I'm going to use my fellow runners' expertise next time.

I Did It! My First 50K

Here is a link to the post on my other blog about finishing my first ultramarathon:

http://whendoibecomecompetentagain.blogspot.ca/


I'm happy to report I did get through the race.  Here are my lists from before the race (keeping in mind that I'm an amateur):


Weeks Before Race:

• hydrate, hydrate, hydrate!
• drink beet juice daily

Night Before Race:

• charge BlackBerry
• charge Garmin watch
• charge iPod
• set out whole outfit for race
• pack back with extra clothes, shoes, deodorant, jacket
• cut toenails
• put all food in camelback pockets (I put in Larabars and jellybeans and a Clif Builder Bar)
• pack chapstick in camelback pocket
• pack sunglasses/hat

Day of Race:

• drink water
• eat breakfast two hours before race
• drink coffee
• put on blister bandages
• put on chapstick
• fill camelback with water
• put on sunscreen
• get iPod ready to 'Running List'
• get dressed!
• take banana for 30 minutes before race

GOOD LUCK!
 

Getting Through the Big One (Race, that is!)

1.  Never decide how you're doing when you're in the middle of going up a steep hill.  This is an extremely bad idea.  Decide how you're doing when you're running DOWN a nice smooth incline, with the wind on your face and the sun on your back.
2.  There will be a moment when you question why you are doing the race.  The phrase, 'It seemed like a good idea at the time" will echo through your head.  This moment (hopefully) will pass. (I mean, of course it will pass! - added after reading #3)
3.  When negative self-talk is happening, notice it and try to change it to positive.  For example, instead of telling yourself, "I will NEVER finish this !@##$$% race!", instead say, "Soon I will be done!"  and "I am doing what very few people ever accomplish, and once more I am lucky to be running in the forest listening to music with snacks and water on my back."  If that fails, just fall back on my old standard: "I am not lying in a hospital bed, I am not lying in a hospital bed."
4.  Instead of looking inward, look outward.  Admire the scenery.  Listen to the birds.  Notice things you've never seen before.
5.  Have some jellybeans or chocolate.  How could that fail?
6.  Walk if you have to (and I will), but don't stop and lie down, or you may never, ever get back up again to finish the race.
7.  May the force be with you.

Iron: It's Important for Runners!

If you feel like this, you may need this: iron!

I found out that my iron levels are quite low, which led me into research that demonstrates how important iron is, particularly for runners:

http://runnersconnect.net/running-nutrition-articles/iron-deficiency-in-runners/


Now I'm taking supplements and trying to increase the iron in my diet.  I may have taken it a bit too far.  I tried a liver smoothie.  I'm desperate, okay?  I'm supposed to run a 50K race in a few weeks and I am seriously dragging.  I thought if I put in lots of blueberries and dates that it would taste okay.  I was wrong.  And then today I found out that you shouldn't have too much liver.  I don't understand why or I would tell you.  So now I'm going for pumpkin seeds.  I can SO do pumpkin seeds!  Bring them on.  And a pumpkin seed smoothie...sounds so much better!

I'm still waitin for my knee to heal, and I'm really missing running. My husband yelled down to me today that he was, "going out with the dog." I think he meant to leave right away, but I caught him on his way out the door, wearing his running gear and a sheepish grin. He felt guilty for going when I couldn't.

When I try to tell people what it is that not just attracts me to trail running, but actually makes me addicted, I mention the scenery and the sense of calmness. And depending on who it is, they may understand a bit of it. Then I saw this article on the Trail Runner Magazine website today. It truly sums up much of what I feel.

The author says that trail runners are generally risk-takers and how the author believes this can help them to not settle for average, but to be more adventurous in all aspects of their lives. I've always thought that a great time out is one that creates an adventure, one you can tell an interesting story about to your friends and family. I think that the best lives are lived by experiencing as much as you can (within reason of course).

"Trail running can result in bold and positive changes in the lives of those who truly embrace it." says the author, Jannine Myers.

Myers concludes her article with: "Every path traveled is full of obstacles that threaten to stop us in our tracks. Yet, diverting to a safer, more traveled path that leads to an “average” destination simply isn't an option."

Read the full article at: http://www.trailrunnermag.com/people/culture/601-running-the-path-less-traveled
 

Very Specific Things I've Learned While Training for an Ultramarathon

1)  You're supposed to take in at least 20 oz water per hour (of course water intake depends on many different variables such as heat, humidity, weight, amount of sweat and so on).  All I can say is: hydrate.

2)  You're supposed to take in about 200 - 300 calories per hour.  Ensure they are calories that are easy on your stomach.  (Of course this also depends on height, weight, distance, and so on.  I know, I know - I can only be SO specific!)

3) Fuel while you can, before you get too tired.

4) Start off slow and steady so you have enough energy to finish.

5) Dr. Scholl's has a box of Blister Treatment pads that are like band aids - not only do they heal blisters quickly but they prevent them.  Since I got one bad blood blister on a run, I've been using them before every long run and I haven't gotten another blister.

6) Remember to tie your shoes correctly!



7) To get the plasticky taste out of your camelback water pack, run white vinegar through it, then rinse.

8)  Enjoy the journey, not just the ending.

Happy running!

I've become a running cliche. While training for a 50K run in May I have hurt my knee.

Big surprise, right? Running 75K plus each week may hurt. Funny thing was for the most part it didn't. I damaged my knee on a slippery run. Mud and ice on the trails mixed and I found myself sliding out sideways multiple times. By the end of the run that was that, my knee hurt. The rest of me felt great.

What really surprises me though is that it has been two weeks, one x-ray, one ultrasound, four musculoskeletal treatments and I still don't actually know what the problem is. I am still waiting on an MRI appointment, which I'm sure will shed light on the problem, but what do I do until then?

I am swimming, walking and biking. Sometimes I still get knee twinges, but for the most part these activities help keep me in shape. Enough for a 50k race remains to be seen. I suspect I may not be able to finish the full ultra, but I will stop myself from worrying about it until closer to the date when I know more about how my knee is recovering.

In the meantime, the knee hurts on the outside, slightly below my kneecap. This could be a number of things. IT band comes up immediately, but is probably not the reason in this case. My doctor suspects a torn meniscus, which I am hoping it is not as that seems more serious than my other ideas. A torn meniscus involves surgery and I'm worried it would mean future arthritis as well. Lastly, and I think probably the most likely, is a strained Lateral Collateral Ligament. At the moment the treatment for all of these is rest, ice, Advil and bracing/taping. So I guess I'm good for now.

What I've found during this experience is that everyone except runners seems to think running is bad for your knees. I just finished a book called, "Anatomy for Runners" by Jay Dicharry, and in his book, he says that yes, running 50 marathons a year probably is not good for your knees, but he also says, "Evidence suggests that some activity (running) is better for joint surfaces that no activity (not running.)" and "Mild to moderate running volume appears to be a healthy stimulus for the long-term maintenance of cartilage." His idea is that running itself does not cause injuries, it is the lack of strength training, balance and support for your joints that causes problems.

Many of the exercises he mentions are good for running are the ones that I do on a regular basis at bootcamp, so why am I hurt? I suspect I have to work on my hips, quads and glutes to help stabilize my knee. I am stronger on my right than left and my left is what is hurt, so that makes sense to me. Squats, here I come. I am also using a weight machine for my quads and hamstrings. And beyond that, I'll just wait and see.

What I Have Learned So Far While Training for a 50K Trail Run

1)   You need to be able to bring enough water.  I'm using a backpack.  It has to be comfortable.  For awhile I was trying to carry enough water bottles and I was stashing bottles.  Not good enough and a big pain in the butt.  Splurge on a good 'camelback' type carrier.

2)   Whole food is working well for me, such as Brazil nuts and dates, dark chocolate, fruit, Larabars and pureed food (okay, yes, it's baby food.  It works!).

3)  Good trail shoes are absolutely mandatory.

4)  Good music on your iPod and lots of it - also mandatory.  And it helps to have comfortable earbuds too.

5)  Bring chapstick.

6)  Wear comfortable layers.  When you're running for hours in a row, the temperature often changes and it's best to be prepared.

7) Wear sunglasses or a least a hat for some sun protection.

8)  Know your route ahead of time. Seems simple but this would have saved me a few frustrating moments trying to figure out where the heck I'm going and how long it would make my run.

9)  Ensure you know how to safely run downhill.  Google it.

10)  Enjoy the trails!

Boston Marathon 2013

I think I will always remember where I was when I first heard about the bombings at the Boston Marathon.  I was in a car dealership trying to keep the kids happy while my husband talked over vans with a salesman.  I saw it on the TV they had playing in the children's area.  At first I didn't believe it.  Who would put bombs at a marathon?  What would people have against runners?  Against family members who would be cheering them on?  People come from all over the world to run the Boston Marathon.  It didn't make sense.  It doesn't make sense.  It will never make sense because sense isn't remotely involved.

I stood there in front of the breaking news in shock.  I felt like I should take my children away from the TV but I felt incapable of moving. All you can hope for when you have children is that they will never be touched by such senseless hatred.

How About Fuelling with Whole Food on a Run?

When I first started running long distances, I used gels and chews to keep up my energy.  Lately I've been thinking more about using whole food.  On my last long run, I realized that taking dates and Brazil nuts has really worked for me.  I haven't had any GI issues at all during the training runs.    And okay, I'll admit it, I am totally addicted to dates.  They're so sweet!  And yet natural!  (I'm going to have to face my addiction another day - after my 50K run.)

Once on a run my friend had brought watermelon.  Arguably it's not easy to carry around watermelon, but I'll tell you, it tasted so good and was amazingly hydrating.  You've got to love that, right?  I mean, you wouldn't want to chow down on kale.  But a soft food?  Bring it on.

In some ways it is easier to take along bars, and Larabars are awesome and really are just dates and nuts together anyway.  You can also keep track of your caloric intake better with bars. 

I've tried dark chocolate but sometimes when you're running hard, you can't really choke back food like that. 

I have recently read about how some runners use pureed baby food!  Who would have thought?

I'm going to try this.  I also bought some organic Clif gels to use in case I really feel I just can't chew on anything.

Mostly though, I'm going to keep trying my luck with whole food.  What do you eat when you run?

How Do You Get Through Hill Training?

In preparation for my upcoming, very first 50K trail race, I am doing some hill training.

I have a crazy visualization I use to help me on the hill.  As I'm going up the hill and gravity starts kicking in (and kicking my butt), I breathe very deeply and I focus on something at the top of the hill.  Usually it is a window in a house, and I focus on the window and picture flying through the window.  Strange, eh?  I don't know why, but it works for me.  It gives me a point to look toward, to keep my head high and my thoughts at the top of the hill instead of on my feet.

How do you get through hill training?

 

No Regrets

Stress Relief

Sometimes I do the stairs on my lunch hours.  It was the kind of day where I wasn't sure what to do, because I had numerous errands I needed to complete as well.

I decided to do the stairs.

I'm so glad I did.  (I always am.)

This was me, driving from work to the stairs: stressed out, uptight, worried about finishing all my work.

This was me, driving back from the stairs:  all relaxed, feeling loose, and not nearly as worried.

Sometimes you don't realize how stressed out you are until you're not, and then you notice the huge difference in how you feel emotionally and physically.

I think just being outside under the big sky can make your problems seem much smaller.

There's nothing like working hard, getting your heart pounding and sweating it out to put everything in perspective.  Your body and your mind will thank you.

Wheat-Free Food Staples

  



I've been trying to go wheat free (see blog post http://whendoibecomecompetentagain.blogspot.ca

"Wheat-Free Experiment". 


The food above are my staples now.  I've also been eating quinoa, salads, chicken, eggs and dark chocolate.  It feels very healthy.  I love all the greens I'm having.  I've even found these delicious sweet potato crackers.  Who knew I would ever crave sweet potato crackers??

  Happy eating!

Just Dance - A Fun Workout!

I am unabashedly in love with Just Dance.  Not only is it so much fun, it can be a great workout.

In such cold weather, it's nice to have a good workout you can do indoors.

I think the most important thing is that I do it for fun and because I love it, and it's also a great sweat.  I've done it for two hours once and didn't even notice the time going by.

Most of the dance moves are very energetic, and you use arms and legs as well as jumping and hopping.

There's even a Dance Workout option.

And no, no one is paying me to write this.  I've always loved to dance, and now I can do it at home and be inspired by some amazing moves.

Watch out the next time I'm on a real dance floor!

Want to have fun and burn calories too?  Just dance!

Feeling Strong

I just had a great run.  I love those ones in which you feel great and everything seems easy.  I did a 17K run.  I ran to a set of stairs up the Hamilton escarpment.  I did the stairs five times (up and down counting as once) and then ran back.  On the way back it is a long incline, and it's always hard to make it all the way up, but I did it!  I don't know if it's a runner's high or what, but at one point I felt like something was moving me along instead of me dragging my body along (which I have definitely felt on many occasions).  I don't know if it's my body taking over - ignoring the negative talk and just doing it because it has done it before, or if it's my mind taking over.  Whatever happens, it feels amazing.

The Escarpment Stairs are such a great workout, and today in Hamilton all the waterfalls were amazing because of the heavy rains all night.  I saw waterfalls where I've never seen them before, and they were beautiful.  Climbing the stairs is so hard (gravity can really suck) but I was rewarded with views of a flowing waterfall right at the top, going all the way down.  Love it!