Salt is NOT the Enemy

In today's world, myself and many other 'health minded individuals' are constantly reading nutrition labels and monitoring caloric, protein, fat or carbohydrate intake.  Americans have recently begun to pay more attention to sodium intake after a link between intake and high blood pressure was discovered.  But, I never consider limiting salt in my daily lifestyle.  

Sodium is required for normal body functions and lost in both urine and sweat.  As the hot, humid weather approaches the east coast, even more sweat is lost which can disturb normal sodium and water balance.  I (and many others) tend to hydrate much more during the summer, particularly during training.  In July you can never find me running more than 6 miles without my water belt (as dorky as it may look...it's worth it!).  The increased sweat (salt and water) combined with increased hydration (water only) makes the replenishment with salt vital.  Without the additional salt intake, hyponatremia can occur in the body (a low concentration of sodium in the blood).  

For those of you training for centuries or fall marathons, please remember...

Salt is not the enemy!

If you finish a training session and are disoriented, nauseous, or confused...eat some salty foods or replenish with a sports drink.  I keep electrolyte tablets in the pocket of biking jersey; I find it's the easiest way to keep my salt-water balance stable.  

Stir-fry for Breakfast?

I became hooked on this unusual but deliciously satisfying breakfast when visiting Your Dance Fitness Guru, Ilyse Baker in LA.  Have you seen her abs recently?  Clearly, she's doing something right!

This recipe provides you with fuel and energy to complete endless hours of morning cardio.  It's filled with Vitamin C, betacarotene, complex carbohydrates,fat (egg yolk) and protein (egg).  On weekdays, I'll often bring it for lunch and eat it immediately following kettle bell training.  

Ingredients
1 small yam, chopped
2 stalks asparagus
1/4 onion
1 c. green beans
Other veggies (I often use: broccoli, peppers, celery, mushrooms)
1 egg

Saute onions in 1 tbsp of olive oil and then add veggies and yam.  Stir together for about 5 minutes and add salt and pepper.  Remove from pan, and crack egg onto pan.  Cook over easy and place on top of veggies.  Enjoy!
When bringing for lunch, I often hard boil the egg(s) and chop it into the mix.

Thank you mover and shaker!!! I love you ILYSE BAKER! 

New City, New Orthopedist

I seem to be on a roll, 3 stress fractures in less than 12 months.  I'm hoping that's close to a record, at least.
Another MRI, blood work and orthotics - my new doctor (a Brit!) is convinced he'll heal me for good.  
The blood work will be used to evaluate my vitamin levels, my D and calcium could still be weak despite the supplements I started taking last spring.  The good news is they are in three different locations which means I don't have 'one bad bone' preventing me from running. 

Stress fractures are common in females runners and several factors attribute to them:
1. Excessive training
2. Female Athlete Triad
3. Training on hard surfaces
4. Worn out running shoes
5. Inadequate nutrition
I've been trying to eliminate risk and reduce my training.  Any other suggestions?  Please advise! 

There are also several intrinsic risk factors which I have no control over (ie. genetic predisposition, foot structure, bone states).  A good sports medicine doctor and a realistic training schedule will hopefully overcome this injury frequenting my life. 

MRI is scheduled for next week to determine the stage of the SF.  I'm staying positive and not letting an MRI bring me down!

Hello, cycling!

SHOUT OUT to SkirtSports

I'm not an elite athlete and I'm certainly not winning races.  So, I might as well look my best.

Thank you skirtsports for your AMAZING skirts making running, biking and other outdoor activities a bit more girly and fun!

Nora wore a great capri/skirt with a pink lululemon jacket to Race for the Cure 5K this past Sunday.  It was chilly!  Thanks to her great big sister for supplying her wardrobe :-).

Check out THE SKIRTS yourself!

PC in a Spin Class?

My Mondays mornings are like most others in the 9-5 world; Answering emails, returning voicemails and figuring out exactly what you didn't do Friday afternoon that really needs to get done.
By noon, I'm itching for a good workout.
Luckily, Ross the group ex coordinator at Weston Fitness teaches a Monday noon spin.  I emailed him earlier to tell him I'd be there.  Class was full and I got a bike in the back corner of the room.  As an instructor, I'm used to sitting front and center. However, I like taking others classes because it's a time to focus on myself.  That class (unlike the ones I teach) is ALL about me, not my students.
I got on my bike, clipped in, and began my ride.  As much as I like to focus on my form, I can't help looking around at everyone else.  After all, that's what we're expected to do as instructors.  The woman next to me dropped her hips, tightened her shoulders and (gasp) rested her forearms on the handle bars.  I was tempted to tap her and tell her to fix her form to improve her workout, prevent injuries, and burn more calories, but I was just another student.  Instead of climbing at 80% of my MAX like I should have, I climbed at 70% so I could stare at her improper climb.  Who was I to tell her what to do?  She didn't know I instruct and I put myself in her shoes for a second to realize I wouldn't want another student correcting me?  So, I continued on, tried to forget about her poor ride, and reminded myself that taking a spin class is about self-improvement, not critiquing others.
On that note, I now realize the importance of my former Monday night Intro to Real Ryder class at Vida Fitness.  Teaching students proper form when they first start indoor cycling leads to better performance as they continue classes.
Have I mentioned I miss Vida recently?

Injury Woes

As I rung in the New Year on the port of Capetown, South Africa I cheers-ed to a healthier and stronger 2010.  Still suffering from a stress fracture in my left femur, I didn't have the luxury of running in South Africa, but I'll be back someday to do so.
After receiving an entry via lottery for the NYC 2010 Marathon, I thought my wish had come true.   I still felt slight pains in my legs during my spring training but I thought it was a combination of earlier stress fractures and the fact that I'd taken months off from running.  Muscles hurt when running distances, so I thought nothing of it.
A stubborn pain in my right tibia started nagging me in late April.  I told myself I was listening to my body and taking it easy- not introducing hills or speed work into my training.  Since Broad St, this nagging pain has become more sensitive to one specific area on my bone making it painful to walk let alone run.  When I left DC, I also left my beloved orthopedist at Georgetown Hospital, Dr. Delahay.  I plan on making an appointment with a new sports orthopedist this week in Philadelphia.  This hasn't been diagnosed yet- I assume I'll go in for an xray in the next few days.  My fingers are still crossed but it's not looking good.
45% of female runners suffer from stress fractures and I'm on a quest to figure out why and how I can prevent them (while still running).  A silly resident at Georgetown once told me the best way to prevent injury was to sit on the sofa and watch tv.  I responded (unamused) saying, "That's not an option, so please let's discuss options. And when can I run again?"
For now I'm trying to stay positive, and opting for non-running activities (spinning, bikram, TRX & kettlebell training).

A Race is not a Test...No Cramming

After completing four years of an undergraduate engineering degree, I learned that proper preparation for a test was key.  However, sometimes the occasional cramming for an exam or two was necessary- making that all-nighter beneficial in the long run.
A race is NOT a test!  Cramming will do you no good.  The months of preparation are finished and it's best to relax during the week prior.  (I know us Type A's can't relax...but intervals/hills/long runs will do more harm than good in the last week).





My Top 10 Tips for Pre Race Prep
10.  Get lots of sleep.  Not just the night before, the week before.  Get your body adjusted to waking up early and being well rested for Race Day.
9.  Never try something new.  This means wear your race day clothes before hand and buy ingredients for your favorite pre workout breakfast.
8.  Stop focusing on your watch.  Your training is done.  Your last few workouts are to loosen muscles not drops training times.
7. Visualize Victory- Imagine yourself crossing the finish line, meeting your race goal time, all with a smile!  It's much easier to complete when you can imagine it!
6. Hydrate, hydrate, hydrate.  Start hydrating days before race day.  Weather is unpredictable (as evidenced by Broad St 2010), and proper hydration will yield peak performance.
5. RELAX.  You've spent months training- this is your time to take a deep breathe and mentally prepare.
4.  Think of how fortunate you are to be able to complete an endurance race and be proud of what you are getting ready to do!  I don't win races, I'm not professional, but if I finish with a smile, I know I've succeeded.
3. Run a couple of miles, slowly, the day before the race to loosen your legs and keep things moving.  Stretch well before and after the run so nothing is stiff the next morning.
2. Properly plan race logistics.  How are you getting there, how are you getting home, are you checking a bag?  Proper planning will leave less room for stress the morning of the race.
1.  Have fun!  This is your time, your success!  Life in the moment and enjoy!  Remember why you are running whether it be a for a cause, a fitness goal, or a team and make it worthwhile!

125 Days Till Labor Day

...And 101 simple summer salad recipes to try! 

Last summer, this article was posted in the Dining & Wine Section of the New York Times with 101 Simple Summer Salads .  I wish I had the opportunity last year to try them- this year I'm going to make more of an effort.
Simple, delicious and refreshing.  Each should take less than 20 minutes so you can spend more time enjoying summer than slaving away in the kitchen!

Let me know your favorites throughout the summer and I'll be sure to try them myself! 

Broad Street Blues

High of 88 degrees

30,000 runners

1,000,000 cups for hydration

...

And not one of us was prepared for this weather. It usually takes someone about 2 months to adjust to running in the heat. I hate the heat, so it takes me a bit longer. Unfortunately, all training runs leading up to today were in late winter, early spring with an average temperature of about 50 degrees.

We were advised by the race directors to take it slow and listen to our bodies more than usual on a day like today. The fire hydrants were opened along Broad Street and used as sprinklers to help keep us cool.

I ran through too many hydrants and finished with soaking wet shoes and some pretty fine blisters to boot. Eek!

Several people were passed out around mile 9 with EMT's caring for them and hydrating them with IV's. As terrible as I felt, I knew as I looked around other people felt similarly.

Thank you to the other runners who pushed me at the end and especially to Miley Cyrus who I listened to on repeat when things got painful!

A friend of mine, finished her first race ever today. She trained properly for Broad Street after not running more than 2 miles before! I tried to convince her that all races aren't this hot and humid- hopefully she'll be back for the distance run in September. It's a Rock n Roll race this year!

See Michele's feeling's on Broad Street below!

DOMS- and i'm not talking champagne.

Delayed Onset Muscle Soreness, commonly referred to as DOMS is the gradually increasing discomfort that occurs 24-48 hours after an activity.  The pain is a result of stressing the muscle beyond what it is used to.  For someone who doesn't lift weights on a regular basis, DOMS can occur from something as simple as push up sets or even a toning/sculpting class.
I like to refer to DOMS as "the good pain"- it means your muscles are adapting to your fitness regimen. When I wake up the morning after a hard workout and feel pain in my triceps as I brush my teeth, I know good changes are happening to my muscular structure.
Just because it's OK or even good to be sore doesn't mean it's comfortable.  Ways to alleviate pain include: ice, rest, advil, heat and stretching.  Stretching is incredibly UNDERRATED-- it helps break the cycle of soreness to muscle contraction and tightness.  Remember after long runs or hard bike rides to cool down.  A good rule of thumb is continue walking/jogging until your heart rate has come below its working zone.
Take it easy a for a couple days while experiencing DOMS.  Light jogging, swimming, spinning with low resistance are all great options.  Don't expect to PR during the 24-48 hours after a hard muscular workout.  Instead, allow your body to recover properly and work to prevent injuries by listening to your bodies needs, wants and most importantly, its discomforts.