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Showing posts from July, 2011

Running Blog Q&A: 10 Ways to recover/refuel/re-hydrate during summer training.

A FAST running acquaintance of mine messaged me today requesting some tips on recovering, rehydrating and refueling after hard sessions. I was very flattered by this, and though I am not a nutrition expert, I think I had some decent advice to pass on. Below is the Q&A. Thanks again!

The Question:

I noticed that you were training for marathons and I just had a question about recovery and nutrition. As I start to add miles to my long run and keep up a speed workout and maybe a tempo per week I just do not recover well right now.I don't know if it is a nutrition and fueling issue, but I suspect it has something to do with it. Do you have any advice about what to have after harder workouts and after and during longer runs? I would value any advice you have on the topic. I am also not a small runner (5'8, 140) and so I do have to be careful about what I eat somewhat...I have to start really adding miles but this slow recovery process each week is really holding me back (forcing m…

Rally cap kind of week.

Monday: 12 mile (85 minutes) w/ 4 miles in the middle at 6:35 pace, 4 attempts at strides.
Tuesday: 8 miles (60minutes)
Wednesday: 2 mile w/u, 3X2mile on "campus 5"-measured w/ car- @ 11:33, 11:34, 11:13 w/ 800m in between, 1 mile c/d (10 miles)
Thursday: 65 minutes recovery (8+)
Friday:75 minutes (10+)
Saturday:17 miles in 1:55:50 (6:48 avg, last 14 at 6:39 avg)
7:49, 7:20, 7:22, 6:56, 6:48, 6:46, 6:37, 6:31, 6:50, 6:39, 6:37, 6:38, 6:27, 6:44, 6:17, 6:42, 6:38
Sunday: Planned 8 miles

Total miles for the week: 74 in singles
Total dove chocolates for the week: 96 (or 4224 calories)

I woke up Monday and told myself this would be a rally cap kind of week. The stomach flu had left me super dehydrated for the first few days but didn't destroy me.
I made a comment Wednesday that I don't yet think my body has completely recovered from Winnipeg.

Ha, wrong!

I did a great job taking my salt, gatorade, and water late in the week because I had some chest cramping Wednesday (my …

I bought a running skirt.


So my post about the Fastinista made me realize I needed to try one out--a running skirt. On WomenTalkSports I received a comment that made me order one.

Anyway, I only think it is fair that I order a skirt, wear it, review it on my blog. Based on the feedback, it seems I am missing out.

So here it is:,default,pd.html?start=20&cgid=womens-sale

Kinda excited about it.

Training Update: New Orleans Trip w/ Stomach Flu (for the whole family)

This week was suppose to be a big week for me. 3 runs of 80 minutes, a long run of 17 miles, and two medium workouts. Unfortunately, it just didn't end up that way.

The beginning of this week, Maddy got sick with stomach flu. It was awful to watch but she took it like a champ and was completely her normal self the next morning. Wednesday night Houston and Maddy drove down to New Orleans with me, as I had a few meetings at Tulane Thursday and Friday. Maddy slept the whole way and was in a great mood on arrival at "Park View" bed and breakfast, a small historic hotel that neighbored Audubon Park (right next to Tulane).

Waking up early Thursday morning to run, Houston an I both felt tired and leg heavy. I had done two medium workouts in a row so it was expected, therefore I cut my run from 80 minutes to 70 minutes.

That afternoon when I returned to the hotel Houston let me know he also had stomach flu. By that evening, so did I. We spent the night battling hot/cold flashes …

What is a Fastinista? Are they ruining my sport?

I picked up an issue of Runner's World yesterday. On the front was a photograph of a female triathlete wearing a pink and white patterned skirt (running skirt for those who don't know) with a matching spaghetti strapped sports bra, patterned arm warmers, and pink Nike flats. My first thought was "What in the world?", "Have I missed something?" Eventually I flipped open the magazine to see what all this ridiculousness was about.

They call the Fastinistas. It's like a Fashionista, only that you are "Fast" and "Fashionable". These are the new females of the running community. Putting in the miles and setting PRs wearing running skirts, bright/colorful racing flats with matching hats, running tops, arm warmers and knee socks. It seems that women want to look good, get noticed, and running companies are up to the challenge- making everything and anything to get these women looking sharp- even running dresses! Oh My!

I have trouble with th…

Bad habits never go away

I know I eat a lot of chocolate, I am open about this. I "monitored" my intake over the last two weeks and realized I eat, on average, half a bag of dove chocolate promises a day. This is roughly 750 calories and 45 grams of fat...I'm not going to mention saturated fats.

This is a terrible habit, but it is one that I really don't have a desire to give up right now...I'm not sure I can.

I will start tomorrow. *wink* *wink*

I have issues.

With my back, obviously.

This week was ok, minus the whole relaps in my back/hip. Things were going well and, like always, they just fell apart. Today I am having trouble bending my leg at the knee and the last few days I have been experiencing serious hip and lower back pain. After getting some advice from Caitlyn Clark I contacted Nate Jenkins to see if he had any recommended solutions. It turns out he also experienced the same loss of coordination and ended up with a bulging disc that was fixed with surgery. Though I like to believe that this is not the case with me, I know that I am not cured of this mysterious back problem. Though my P.T has fixed the rotation in my hip and I was able to train without (too much) interruption, I still deal with this crap on a daily basis, just a little better than what it used to be. Thinking back, I have not had an MRI in 7 years and, at the time, everyone was convinced that it was in my hip/knee. I am leaning towards getting another one. Who kno…

Sacroiliac Joint (S.I. Joint) dysfunction and running. How to deal, what works for me.

I've been getting this question a lot so I thought I would blog about it.

People have been asking me about my "hip" and what it feels like/ what I do about it. In college I was misdiagnosed with piriformis syndrome and ran hurt 75% of the time. It was not until I was out of college that a chiropractor convinced me that this was definitely not the case.

What it feels like: Besides serious hamstring tightness and a bad achilles, about 3 miles into a race or hard tempo run, my hip starts to cramp along the inside of my hamstring down to my knee. I will then have trouble bending the leg at the knee and start to "lose control" of my left leg. My lower back will cramp up. My pace and form will really suffer. Sometimes will get relief after about 4 miles of this awkwardness.

Over the years I have tried everything and anything, and felt that the reduced running schedule while pregnant may help the issue. Of course, pregnancy did not help and the joint pain returned al…

Happy Canada Day! Deciding what my next Canadian Marathon will be.

Even though I am 3000 miles away from my home, I am still going to celebrate Canada Day...being that Maddy and I are Canadian.
People keep asking me what Canada Day is. I keep telling them "Your July 4 is our July 1." Doesn't that make sense?

The game plan is to run either the Toronto Waterfront Marathon on October 16th

The Niagara Falls International Marathon on October 23rd

In Toronto I will get my butt handed to me by a long list of elites..but I have a good chance of running fast. In Niagara Falls I have a good chance of placing top 5.

Either way, the goal is to run 2:55 or under.

Happy running, all.