I should preface my thoughts about the Apple Watch by saying that last night I drove to "Big Mac" (i.e. McPherson Avenue) for an evening run and ended up running into a group of runners from the local Running Room run club--they graciously allowed me to join them.
As always I used Runtastic, but this time I used the "Workout" app on Apple Watch to track my run. Aside from keeping a constant lock on my heart rate (and thereby producing what I think is a more conclusive calorie burn), the app also provided a few interesting post-run metrics (splits, distance etc.). Where the Workout app falls short is that it doesn't provide any maps or location data (not to say this information is not recorded), which happens to be something about Runtastic that I really like.
But the utility of the Apple Watch is in the fact that you can leave your phone zipped away. This is a big deal if you're running during a Canadian winter--phones have a habit of freezing when it's cold enough. Since the Apple Watch will allow you to control both Workout and Runtastic apps, you really don't need to take your phone out. The watch is also in contact with your skin, which produces heat, and this helps the watch to avoid freezing. Last night's run was in the -15C to -18C range, so I'm impressed that the watch held up over the six kilometre distance.
So since going vegan I've been faced with quite an interesting challenge in the form of what the hell do I eat now?
It hit me last week that I should buy a wok and start making my own custom vegan Thai food. So I did. Here's the dish:
Red Curry Pineapple Fried Rice
Ingredients:
1-2 tbsp of oil
90g of prepared brown rice
30-45ml of red curry paste
.5 yellow onion (medium)
95g of chopped green pepper
2 pineapple rings
2-3 cloves of chopped garlic
It might be interesting to add some turmeric to this. The anti-inflammatory effect of turmeric and garlic cannot be understated, though the thermic effect of cooking probably mitigates the exponent somewhat. Still, you can eat uncooked chopped garlic with guacamole dip and preserve the anti-inflammatory effects.
Today I completed a pretty basic 6k run on my usual route. It was interesting because I usually have a slower time running in the snow, but today I was "moving". The amount of effort I made was such that my right hamstrings probably weakened a bit--you can tell this because you'll feel it in the knees. So naturally I did 60 squats and 20 lunges after downing a protein shake. Always remember that you need to build leg muscle if you want to have sustained speed without damaging your hamstrings catastrophically.
Anyway, things are going better than expected as I prepare for the 2016 Saskatchewan Marathon--so much so that I am closed to registering for a few tune-ups (namely the Hypothermic Half Marathon in February).
Today I ran 6 kilometres. I must admit that as I get going on my training I've found it hard to get out the door in the morning. But today was pretty nice--not to mention a bit mild (-4C).
The race in targeting for my first test is the Hypothermic Half Marathon in February. If I can run a steady pace and finish in under 2:10 then I'll consider that as a moral victory. Truth be told, my pre-marathon goal is to run another sub-2 hour half. I've got three opportunities, starting with the Hypothermic Half.
Since Saskatchewan is having a very mild winter, there should not be any weather-related reasons for missing any runs. Come to think of it, I'm not really even concerned about the temperature. It's the icy conditions that pop up from time to time that worry me. Still, I've got a pretty good pair of running spikes, so I've got this.
This is where things really get underway. Right now I weigh 189 lbs. I'm setting a target marathon weight of 168 lbs, which may or may not be attainable. Let's see.
August is here! I just finished a 5.5k run here in Forest Grove. Now that I've had two months of easy post-marathon running I've officially begun building up my mileage. My goal this month is to run 100k total.
There's not too much news on the running scene. The next big race is the Queen City Marathon in Regina in mid September. After that there's the Melfort Multi K and, so I've read, the Esteven Police Half Marathon in October.
Cronometer and MyFitnessPal are apps for tracking food consumption and exercise. Both require you to honestly enter the foods you eat to be of any use.
At any rate, I've been using MyFitnessPal since around 2011. As crazy as it seems, I've logged probably 70 to 80% of the meals I've had since I began using the app. As a tool for general weight loss, MyFitnessPal has been an adequate and occasionally interesting tool since it brands itself as a sort of Facebook meets food diary app. Unlike Facebook activities, eating habits aren't likely to be offered as readily for public consumption, and that's where MyFitnessPal probably goes wrong. For example, of the half dozen or so people I've friended on MyFitnessPal, none regularly update their profiles... I'm sure there are plenty of people who participate more faithfully than the people I know... but still.
Cronometer isn't interested in the social aspect of weight loss. Rather Cronometer is essentially a site that let's you track your nutrient and caloric intake to a fairly myopic level. You can, if you like, monitor your intake of every single different amino acid. That's pretty nice.
So let's go through this category by category:
Cronometer vs MyFitnessPal
Social Component
Winner: MyFitnessPal
You can track your friends' weight loss progress while posting your own.
Might be interesting to see more emphasis on self promoting good health, as opposed just weight loss.
Appearance
Winner: MyFitnessPal
It's really not close.
Quality of Food Database
Winner: Cronometer
What Cronometer lacks in elegance and aesthetic is more than made up for in utility. Granted the $2.99 app isn't terribly useful [at least, as compared to the free app from MyFitnessPal], but it is okay on the run. Both websites, though, are free to use.
What I'm concerned with when I'm logging the food I eat are things like poly and mono unsaturated fats [including omegas]. Even supposedly "verified" foods in the MyFitnessPal database often lack that basic level of information; in some cases the listed foods are egregiously incorrect. As it is now, MyFitnessPal does not even provide fields for vitamins like B6 and B12, nor does it break down protein into its constituent amino acids. This may be a fairly flimsy complaint to make, given that most people really don't care to the degree that fitness fanatics do.
I find that I have to add certain foods myself using Cronometer. I'm referring to certain processed foods that haven't even made it into their database just yet. More general items, like a Jamaican meat patty cannot even be added through a general search using Cronometer. This is not a problem with MyFitnessPal.
The food database for MyFitnessPal is, it seems, user generated, which is both good and bad. It's good because it allows us to have a wikipedia type of food database... but it's bad because the amount of oversight is zero, and that error rate appears to be fairly significant. This is something to consider if you have more than a passing interest in logging your meals in a diary.
As you can see in the images below, Cronometer is pretty in depth.
Overall winner: Cronometer
MyFitnessPal would win hands down if it provided the sort of detail that Cronometer does. Given that UnderArmour has purchased MyFitnessPal I'm expecting a great deal of improvement. But for now Cronometer provides such a breadth of detail that I prefer it.
Now that the air quality has improved here in Saskatoon it's actually not too difficult to get out for a nice run. For a time, residents in Saskatchewan were advised to stay inside... if you look at the photo above, you'll see why.
I was just at the library to pick up a copy of John L. Parker's Once a Runner and saw one heck of a line of folks from La Ronge queuing up to obtain library cards.
Today's run was 5.8 kilometres here in Forest Grove. The goal for this month is to run at least 75k and ready myself for an August race.
Runners have a terrific need for sodium, potassium, calcium in addition to glycogen. To get potassium, we tend to look to bananas, but there are plenty of other sources of potassium.
Here are three that I really like:
1. Kale
A cup of chopped kale will give you 329 milligrams of potassium with negligible calorie expense, and a little protein bonus . Think smoothie.
2. Avocados [Post Run or Meal/Snack Time]
100 grams is roughly what an avocado weighs, but you can verify with your own food scale. At 485 milligrams of potassium, you really would be hard pressed to beat the value here. I tend to eat two of these at a time, along with some seasoning [yes, that means Old El Paso Guacamole mix] which brings the calorie count to 420, making it a significant caloric investment. On the other hand, you gain over 900 milligrams, 4 grams of protein, 3.6 grams of polyunsaturated fat and 20 grams of monounsaturated fat.
3. Dried Apricot
Okay, take another look at that... 1850 milligrams of potassium for every 100 grams consumed! What's even more interesting is that the only fat contained therein is poly and monounsaturated. On the downside, this is pretty carb heavy stuff. So I wouldn't necessarily recommend this on non running days.
As much as I love running in Saskatoon, yesterday I did something I probably haven't done since 2002, I ran without any music or phone. The only thing I thought about as I ran was maintaining my pace and finishing the circle without slowing down and without walking. I've found that I really tend to zone out on my runs, even the short ones where attention needs to be paid. So on yesterday's run, I focused on pushing myself, and as a result, probably had my best short run in some time.
2. Forget your phone
If you're an experienced runner, you already know the running distance between your house and the nearest Sobeys, school and so forth. For shorter runs [i.e. less than one hour], running sans phone is a nice way to run free and unfettered. To be sure, it was certainly nice to take off running without fumbling for my phone to start Runtastic, and then securing said phone into my pocket. It's nice to not feel the phone clanging against my body as I run.
3. Run the opposite way
As revolutionary as this idea isn't, I ran a simple 3.8k circle in Forest Grove at a relatively fast clip [perhaps a bit faster than a 10k pace] in 30 degree [Celcius] weather. Here's the thing, because I was running in the opposite direction that I normally run, I wasn't able to fully anticipate distance markers, slight inclines and declines as I normally would. I think I've become bored of the same twists and turns, anyway. So this made my run a bit more exciting than usual.
Assuming you'd prefer not to drive to a new place just to do a brief run, run the opposite way!
4. Do speed work
Interval work is a lot more intense, but in my opinion can be done on any running surface including pavement. You can tailor your session to meet your needs. So if you've never run intervals, you can start now!
5. Run somewhere new
This is a fairly obvious one, and yet, I think the one least likely to make sense on a short run, or if you're leaving your phone behind . But, if you do bring your phone and go somewhere new, this is a good way to spice your run up a little. For myself, I would like to do more running on the dirt road that runs parallel to a nearby street. Not only is the terrain easy on my legs, but it leads to a path that gradually declines as it winds through a grove of trees down to the riverbank. The way back up provides a nice hill challenge that neither overwhelms, nor bores.
6. Do a fasted run!
There's some debate about the value of fasted running. I would never recommend this for a long run, or for speed work, but if you're running a pretty standard 5k run, you don't really need the pre-run calories anyway. I'm not sure how 'exciting' a fasted run is, but if you're runs are becoming monotonous, then this will at least give you something to think about.
Ingredients 1 cup Kale .5 cup Celery 1 Banana [85 to 130 grams] 1 Granny Smith Apple 1 tbsp Ground Chia Seeds .5 cup Apple Juice 4 Ice Cubes
Do this:
Using your blender, blend the ice cubes first. Then place each item into your blender and blend on a high setting. I generally never blend more than 60 seconds.
I like this particular smoothie because it hits the nutritional bases. You're getting 2 grams of polyunsaturated fat from the ground chia seeds, plenty of Vitamins A/C/K and plenty of potassium as well. I use this smoothie as a compliment to my diet, not as a replacement for healthy eating.
It's California during the 80's and Kevin Costner arrives in decrepit McFarland for the simple reason that no one else will hire him to teach random children to play football. After knocking heads with the guy who played Deke Slayton in Apollo 13, Costner randomly decides to start a track team and make them champions so that another/better school will hire him and he can escape from the hellfire of McFarland USA. He executes his plan by picking a random group of kids, including a "fat" one--luckily each can run 5k in under 17 minutes without any training. Speaking of training, Costner has his team do hill work by running over epic mounds of plastic-bag covered almonds. After one workout they appear to defeat every other team at a track meet and capture the state championship.
The script is barely passable, though the acting is alright [note: casting the girl from Homeland?!]. There are a few moments in the film but overall I get the feeling that we're supposed to really dislike anyone who competes against the film's protagonists; these 'bad guys' are conveniently smug and, as far as runners go, uncharacteristically arrogant and elitist... making one wonder if the makers of the film had ever met a runner. Instead of revelling in the triumph of athletic achievement of the McFarland runners, the filmmakers use running as a vehicle to make a point a political point.
Release date: February 20, 2015 (Canada)
Director: Niki Caro Running time: 2h 9m
The official race medal for the Mayor's Marathon Day.
Saskatoon's mayor is a runner. Saskatoon's mayor has his own marathon. Backstory here and here. I am very happy to live in a city with a running mayor. That said, let's talk about the event. Firstly, I didn't run the race, because just a three weeks ago I ran the Saskatchewan Marathon, and I wasn't about to follow my first ever marathon with another so quickly. So I woke up my partner and kids on this lovely Sunday morning to spectate at the race's two finish lines. That's right, folks, there were two finish lines. One for the 2, 5 and 10k finishers and one for the half and full marathon finishers. As a result, our car drove a marathon today, but we ... well, Jas, the kids and I walked... mostly.
After watching a few 5 and 10k finishers cross the finish line, I observed as both of my step kids enjoyed the many family friendly attractions at the finish line. As it turns out, there was a heck of a lot to do... if you happened to be a kid. In addition to the bouncy castles, there were fake tattoos, face painting, balloon artist and even bubbles.
If Dharma is not a distance runner one day I will be shocked.
But here's the thing... after a stop at Flying J's to enjoy a honey bun and a vitamin zero water, we arrived at the finish line at Wanuskewin only to find that nearly all the half marathoners had crossed...
But then a trio of finishers arrived.
All in all, I think today's event was a huge success. The kids had fun, runners got a chance to earn a beautiful metal, and I got to wake my family up early on a Sunday morning without any complaints.
Running along the Meewasin Trail as it winds through Saskatoon in the summer and autumn months is quite different than running it in winter or spring. The mood of the trail is warmer and more inviting, it seems to beckon to you at the site of each new lilac bush or footbridge.
Winter along the trail is less inviting and less accommodating to runners. And yet, even in twenty degrees below zero the trail offers you something.
Because Saskatchewan is a mostly flat province, you can watch a sunset from a great many places, including the trail.
The repose of the city, with its collection of bridges, reveals the character of its one hundred year history in the architecture. Nestled among its constellation of new apartment buildings and office towers are structures like the Bessborough [which is, of course, not pictured here].
Sometimes it's little things like a river bank in autumn that remind you of our collective relationship with nature.
The South Saskatchewan River divides Saskatoon between two halves, the east side of town and the west side of town. Each side offers different experiences.
The trail system does not exist independently of us, it needs our support and care. The Meewasin Valley Authority is a conservation organization dedicated to preserving the use of the trail as well as other areas in the vicinity.
The weir, pictured above and below, was constructed to regulate water flow. Today it remains one of those things you need to see if you want a real taste of Saskatoon.
The sun burns brightly over the cold midwinter landscape.
The Meewasin Trail is home to the subtle beauty of nature even during Saskatchewan's cold cold winter.
In its own way, the winter helps to protect this very beautiful city from overpopulation and over development. Those of us willing to brave the winters are treated to a running experience that you simply cannot replicate anywhere else.
One of the top mistakes runners make when recovering from an injury [especially minor ones] is how they execute their return to training. Although I was not injured during my recent marathon, at least not in the conventional sense, I did experience total failure in my soleus [lower calf] muscles during the last portion of the race. Although this is a common problem to have during a race, I had been masking a deeper problem with my soleus muscles for some time. By using heel lifts in both shoes, I was able to 'kick the can down the road' a bit and continue training. But now that the 2015 Saskatchewan Marathon is in the books, it's time to fix the problem that I'm having with my weak soleus muscles.
Minimize the risk of re-injury. In my latest running session, I ran for a few minutes and walked for one, much the same way one does intervals. In fact these are intervals. By implementing this strategy, you reap many of the benefits of running without forcing your soleus muscles into failure. You also minimize the risk of tearing the muscles.
Focus on proper running mechanics. Since you're not speed training or focusing on meeting a time or pace goal you can focus on things like your running gait. A physiotherapist recently reminded me to run through the middle of my feet, or to consciously try to distribute the impact evenly. This is an interesting suggestion given that a post-marathon analyses of the tread of my right shoe revealed some poor running mechanics on my part. During yesterday's run I focused on making sure I didn't slouch.
Active recovery. How many times have we heard about active recovery? Believe it or not, there is no magical time window mandating that muscles stop hurting and/or recovering--as it turns out your body will heal when it heals. A graded return to running will allow you to heal because the stresses placed on your feet and legs won't be accumulating nearly as much as they would during a normal training run.
Runner's World has an interesting article in their July 2015 about finishing last in races. In it they speak to a variety of runners who have finished in the dreaded tail position.
I finished back of the pack (though not last) a few times, including the first chip-timed race I ever participated in. I really wasn't too concerned with my time or placement, nor was I too concerned with anyone else either. I was just happy that I finished because I felt that I was out of my league with all these seasoned runners. While they spent months preparing, I made the decision to race just the day before. I wasn't even sure I'd be allowed to sign up on race morning or how bag check worked (would I, for example be forced to carry my sweat pants since I didn't bring a bag to put them in?).
Part of the reason I finished near the end of the pack was because I started at the rear. As most of the runners glided like gazelles through the morning fog after the gun, I shadowed them from a comfortable and unobtrusive distance. I admired their trim frames and fast splits.
Unknown to me at the race start, the course curved around a track and up what I estimated to be a small mountain. Traversing the steep path upward was a task that I was unprepared for. I hung in, which is to say that I survived.
You face interesting challenges in life when you choose a situation impatiently or at random. There is something to be said about randomly choosing a 5k race as your first. Initially the words "Fred Lebow Cross Country Championships" evoked nothing. Coming from the world of real estate, I figured that the event organizer used the word "championship" the way an agent uses words like "steps to the subway" or "located near Park Slope". I didn't know who Fred Lebow was, that he was a legend, or that the people who consciously chose to run this particular race were as formidable as they turned out to be. What I could see on the long subway ride into the Bronx on the 1 train were athletes wearing jackets that bore names like "Central Park Track Club." They were thin and fast.
From what I remember, virtually everyone finished the race in under 32 minutes, myself included. In retrospect that's pretty impressive given the mid-course mountain, even for the fellow who finished last.
For the first week after the marathon I rested. On Monday I ran/walked close to 4 kilometres just to test my legs out. But as I'm still not 100%, I'm going to rest another week.
I have a few thoughts as I look back on my performance at the Saskatchewan Marathon, as well as regards the event as a whole.
First, not keeping an eye on my running gait probably caused my race time to inflate by an hour. A simple examination of the underside of my Mizunos Wave Inspire 10's (the shoes I wore for the marathon) reveals that the tread on the lower right quarter of the heel has been filed down to a smooth patch. I suspect this occurred because of fatigue and stiffness, which in turn happened because I wasn't probably prepared to race (I missed too much running in the final month).
Second, although the overwhelming majority of what I have to say is positive, I think the organizers missed an opportunity with the race shirt this year. Whereas last year that shirts were a rich blue with dark blue strips, and "Saskatchewan Marathon" across the chest, this year the shirts (the men's shirts, at least) were a strange violet/purple with white stripes and merely "Saskatoon" across the chest. It feels like someone screwed up by not having the event name across the chest. As for the colours... Hmmm... I would have preferred pitch black to this. But that's me. I suppose it's tough to try to distinguish a race shirt each year.
While my distress has eased considerably, my attention has turned to future races. Here in Saskatoon we have several on the horizon, including the Mogathon and Mayor's Day Marathon on successive weekends. Then there's the River Run Classic (HM, 10k and 5k) in July. Of course I have no intention of attempting either of the first two races, but the River Run Classic might be a good one to attempt to set a new 10k PR. I've only run three 10k's, and none of them at full speed.
Beyond these races are the Edmonton and Queen City Marathons in August and September.
I'm addicted. As I write this I'm laying on my back in bed twenty-nine hours (give or take) after crossing the finish line at the Saskatchewan Marathon. What follows is my account.
It was sunny (10 Celsius) at the gun. Warm enough to be comfortable, but not too warm. The mayor gave a speech, but I couldn't tell you what he said. A singer sang Oh Canada, and a few of us removed our hats. At the countdown the butterflies in my stomach welled up into a storm, and then the gun shot into the air signifying the beginning of the trial.
Us runners not up front politely walked toward the gargantuan, yet familiar, inflated arch bearing the word "start" on both sides at the top.
Once across I stuck with the 4:30 pacer (a terrific and friendly gentleman named John) who turned out to be a good natured and encouraging pacer for as long as I stuck with him.
I must admit that it felt strange to be running after having missed so many runs in the previous few weeks. But this thought passed quickly as the funny signs spectators had made came into view (eg "just remember, you're doing this for a free banana"). The first 19k or so of the course was thronged with both half marathoners as well as us marathoners. We all had different motivations, from midlife crises and bucket lists to the occasional attempt to recapture old glory. Some of us ran because that's simply what we do.
This race felt like a communal event. All of us running the full marathon will never forget our struggles in the final third or so of the race as we greeted one another on an emptying course (only a few hundred of us did the full marathon, while over a thousand did the half marathon).
I couldn't bear to wear my headphone or cut myself off from the people around me--I probably listened to a total of three or four songs on my phone the entire time.
My lovely common law wife, Jasmine set up a make-shift aid station for me complete with Gu Brew, Voltaren, KT Tape and scissors. Knowing that she was awaiting me along the course and at the finish line meant everything to me. I am a lucky man.
I should point out that I even made a friend along the way. Geoff from Martensville and I ran virtually the entire race together and finished at the same time. Without his company I think the experience would not have been nearly as rich.
As I passed the 41 kilometre point, many of my leg muscles in failure, a glass-like pain in my right big toe, my sunburned neck and arms sore, I struggled just to move forward. One of the volunteers a man of roughly fifty years in age, who I will never forget, looked at me and said "I can't do what you're doing." I thought to myself, "is he kidding, I'm dying here." But then I knew what he meant, and I respectfully nodded, and said thank you.
The last burst before the finish was not easy. The virile prairie winds had picked up and swept onto our faces, as if a brief but final obstacle from mother nature. Strong as it was, those of us who finished were able to endure.
Jasmine and the kids were waiting for me. Within a moment of crossing I had a medal around my neck. It was as close to a religious experience as I've ever had. With my body in terrific pain, my energy zapped and my heart full I collected my free chocolate milk and considered myself lucky.
And so I wonder now, will all these aches and pains, as I lay supine next to the fan and type this post for you, what drives me to want to sign up for this epic struggle again? It would be so much easier to just do half-marathons. But there is a reason to sign up again, and it's because I have never felt more alive than running kilometre after kilometre only to suffer at the tail end of a marathon. I want to chase that feeling (no pun intended).
With five days until the Saskatchewan Marathon, I am ready to go... at least I think I'm ready to go. I've read that right now someone with my body weight should be consuming about 570 grams of carbs per day at this point before the race. That amount goes up to nearly 800 grams of carbs tomorrow.
I've also eased up on the running (thanks to being sick) and am now fully recovered from the rigours of training. When I ran 3.8k yesterday my legs felt fresh.
My plan for the next five days is pretty simple: do not get injured and do not get sick.
Now that a heatwave has blanketed Saskatchewan with early spring weather here on the cusp of June, we turn our attention to the foliage and random birdsong out the window. Yes, marathon season is here!
So I missed a good week of running recently thanks to catching the flu. I missed my 36k long run, but given that I've already done a 32k run and a handful of 24 and 26k runs, I should be fine even if I am convinced that my fitness level sucks right now.
Now I get to taper. My next run is likely a 3.5k tomorrow, followed by 5-6k on Monday and a light run on Wednesday.
For today, though, I get to sip my 7-11 coffee and smell the lilacs.
For the longest time I've wanted to explore a stretch of dirt road off Attridge Drive here in Saskatoon, but for whatever reason just haven't gotten around to it... until recently. There is something nice and different about reducing the pounding of the long by sticking to a dirt road.
This kilometre-long path has the occasional stretch of hardened bicycle-dug rivets that seem to disappear just at the point where they become annoying. And that's the thing about dirt roads, they're unpredictable with all the sharp rocks and stones that you come upon.
The path continues into Sutherland "Beach" (this is Saskatchewan, remember that) and down through a grove of trees onto the asphalt-paved Meewasin Trail.
*
Today emails went out to those of us who have signed up for the 2015 Saskatchewan Marathon. I started to feel that familiar nervous feeling I get when I realize I'm going to be racing. Although the term racing is a funny one... I mean really, what are we racing against?
*
The 2015 Saskatoon Police Half Marathon was cancelled due to inclement weather (i.e. heavy snowfall). It really was the perfect storm as we had been experiencing Spring weather for quite a bit of time--to then have a half marathon wiped out all of a sudden because of something like that really sucks. I did not register for this year's race (though I was definitely looking forward to being a spectator), and it's a good thing because not only was the race not postponed, but no refunds were issued either. My position remains that races should be postponed, not cancelled.
You only 32k/20m for the first time once. With the 2015 Saskatchewan Marathon rapidly approaching, I'm deep into my training on the winding path of the Meewasin Trail here in Saskatoon, Saskatchewan. My runs have been between 3.5 and 26k thus far, but yesterday was a milestone: 32k. I'm not sure what sounds more impressive, 32 kilometres or 20 miles. They are roughly the same distance, and yet the numeric sting of 32 or the impressive heft of the word "mile" add a certain undefinable quality to each.
In preparation for my long run I "carbed up" for two days ensuring that more than my usual < 300 grams of carbohydrates. I ate things like fettuccine alfredo and other carb-heavy foods, while also drinking gatorade and eating fruit. My secret vice, Doritos, contributed sodium--but otherwise, their importance is debatable.
Before taking off to run, I drank about 500ml of gatorade, consumed one organic banana and one PowerBar gel pack. During the run I had one bottle of Gu brew, two Gu gels, and about 750ml of water, along with a bag of skittles (mostly near the end).
Part One: The first 10k.
I set out running on the sidewalk in my neighbourhood until I reached the first asphalt trail (exactly 1km). It was a slightly chilly 10c, but I felt quite comfortable in my long sleeve tech shirt (from a 5k race I did in 2013) and Under Armour running pants. As I made it past the first kilometre it occurred to me that I had 31 left to go. I wasn't intimidated by the challenge, but I wasn't totally comfortable with it either. For most first time runners the 32K is the apex of their training, whereas for me it is the first of several 30K+ runs.
Then I yawned around the 2k point. Realizing that my muscles needed more oxygen, I took deeper breaths. I averaged a 6:14/k pace over the first 3k, but from 4 to 10 I ran about 6:00/k.
My first stop came at 3.5k when I crossed a heavily travelled street. After that I ran through University of Saskatchewan and onto the Meewasin Trail. As I reached the 10k point, I felt great. I drank a bit of my Gu Brew and had a Gu gel.
Part Two: The next 16k.
I accidentally "ended my run" according to Runtastic, and was forced to begin a new run. No big deal. Strangely enough, though, I wasn't particularly aware of the fact that my pace really picked. But no big deal, right?
As I wound along the South Saskatchewan River, I saw other runners. Some, I noted, ran on the grass alongside the trail, while others ran on the trail itself as I did.
You don't really notice the accumulation of tightness or pounding your body takes until it sends you a few warning signs. But by the time you hamstrings, let's say, begin to start hurting, there isn't too much you can do about it.
Part Three: The finish
What I found most challenging was how sensitive my legs became after the 24k point. It really got to the point where I had trouble tolerating running on the asphalt of the trail. Otherwise, though, it wasn't until about 30k that my heart rate began to rise to a level higher than it ought to be given the effort.
Generally speaking stability shoes come in quite a few varieties. That said, I just took a pair of Mizuno Wave Inspire 10's out of the box for a quick 4k around the neighbourhood. My first impression is that these shoes are built for comfort as well as stability control. I wouldn't use these for speed work, but I would for a marathon. They felt a bit heavy (despite their reputation for their lightness--they are purported to weigh 9.3 oz), which isn't a big deal since the comfort they provide more than makes up for the weight.
I ran a slow first kilometre (6:03) and followed with a faster 5-minute kilometre before settling in at a nice 5:30 pace. This is where the Mizuno Wave Inspire 10 just blows me away: I thought I was going much slower than 5:30. Wow. When Runtastic advised me of my split, I almost couldn't believe how I was basically gliding along at my marathon race pace without even realizing it.
After my run, I stretched and had a nutrition shake and then took a look at the shoes. The Mizuno Wave Inspire 10 looks and feels like a shoe for which a lot of care and inspiration went into designing. The pairing of midnight blue and neon green trim with the silver logo looks even better in real life than it does online. (I thought the green lace tips were a nice touch as well.)
To recap, the Mizuno Wave Inspire is a stability shoe for runners who overpronate. It's a great training and marathon shoe, but for shorter racing distances you might want to stick to a lighter shoe.
Other reviewers will talk more technically about the foam and cushioning, so I'll stick keeping it real simple. The Mizuno Wave Inspire 10's are a terrific running shoe.
After months and months of bone-chilling cold, Saskatoon is starting to thaw... and that means pools of water are forming on sidewalks, freezing to long dark blocks of ice, and thawing again. On some stretches of the Meewasin trail off Spadina Crescent running is literally impossible without spikes, and even then it is hazardous.
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In other news, thanks to Voltaren (topical pain relieving gel), my calf cramping issues are subsiding. But still, I think the key to preventing future soleus muscle injuries will be rely on how much I strengthen that muscle.
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The Saskatchewan Marathon is just 81 days away.
One of the things that happens when you train is that you get a little hurt. A few weeks ago I began my Monday long run as usual, and after about 10 minutes I noticed that "flat tire" feeling one gets when--as Dr. Google would later diagnose--the soleus muscle gets strained. The soleus muscle is one of two calf muscles, but unlike its bulbous brother (the gastroc), this thin and relatively sinewy muscle resides in the lower leg. The soleus is a fast twitch muscle, which means that it sees most of its action when you do speed or hill work. If you neglect to stretch and/or use this muscle you could well experience what I went through.
The sensation was as if my right lower leg has turned to stone. The pain stayed with me as I continued running--one problem with running in extreme cold is that stopping is usually a very bad idea--and the pain eased a bit. I pressed on with training for another two weeks until the pain was too debilitating to continue. I haven't run in days (this problem can sideline you for days or weeks).
And so I've been soaking my legs in hot water, taking ibuprofen with muscle relaxer and stretching. I've also stopped my protein and creatine supplements and eschewed my attempt to get more "cut". It seems ludicrous now that I ever contemplated gaining weight while training for a marathon. I have, as a result, lost 4 pounds this week.
My next run is scheduled for Monday. I intend to do a graded (run/walk) return. Let's see how that goes!
So as week #3 of marathon training draws to a close, I can say for sure that doing at least some speed work in ultra cold temperatures is the way to go. If I remember my biology classes correctly, most of the energy created by your muscles is, ultimately, just heat--less than 30% of the energy created is used for actual work. Thus, the more your muscles work, the more heat you generate (a nice thing to know during a Canadian winter).
For example, on Wednesday, I slipped a pair of spikes onto my Saucony Guides and ran like a jackal on one of Saskatoon's many (and quite confusing) Crescent-shaped roads and down another street of the same name (*true) completing a 600 metre loop. Then I walked for two minutes and began the torture again. (Another point I'm making is that even if the streets are sheeted in ice and the sidewalks alternate between clear and icy, there aren't any good reasons to ease up on training so long as you take the proper precautions.) At any rate, the speed at which I ran was sufficient to generate more than enough heat to handle the cold--whereas running at my previous norm would be too slow to withstand temperatures colder than -15, to say nothing about -25 (never mind that the windchill was -33).
This morning I had bulletproof coffee and a kale smoothie for breakfast. I have to say that I feel fantastic from all the energy.
1) Bulletproof Coffee, Run Slinger edition
3 tablespoons ground coffee *
6 teaspoons unsalted grass fed butter **
.5 tablespoons coconut oil (optional)
Note: I prefer to use a French Press for this. Once you've brewed the coffee combine it with the other ingredients in a blender and blend. You can preheat both the blender and coffee press containers with boiling water. Bulletproof Coffee was created by Dave Asprey, Bulletproof Executive.
2) Kale Smoothie
1 cup Kale (no stems)
.5 cup apple juice
1 tablespoon lemon juice
4 ice cubes
1 partial celery stalk
.5 to 1 banana
.5 to 1 tablespoon chia seeds
1 vitamin B6-B-12 supplement
** Here in Canada it's tougher than you'd think to get grass fed butter, but although it's not too clearly advertised it does exist. The trick is to look for the packaging that shows green cows eating grass. Basically the best you're going to get it mostly/partially grass fed butter.
So yes, as you can see from the forecast for this week Saskatoon is expected to have above freezing temperatures (US readers will note that the temperatures are in Celsius--and that yes, although it was 8:31am when I grabbed the screenshot, it was still dark outside). As Jasmine told me this morning, the human race had a good run.
At any rate, I don't think it's the end of days just because it's not utterly freezing in Saskatchewan right now... or maybe it is?
This week I have not run even a step. The reason? Because I noticed some weakness in my hamstring last time out. This weakness caused pain in my already tight calves. I've selected/redesigned my 18 week training program with the idea that I'm going to miss at least a few days, and probably a few weeks while training. Obviously no one plans to get injured, but it's probably still a good idea to add some extra time to the training plan for situations where some minor rest come in handy.
After resting Sunday and Monday, I focused on my core and leg muscles yesterday. For some added fun I used two 5lb weight straps, which I wrapped around my lower legs near my ankle. In some cases I put both straps on the same leg. Here's a breakdown of what I did and why.
The muscle that got the most emphasis here was the transverse abdominis. Given that it helps to stabilize the pelvis, the reasons for doing this should be fairly obvious to anyone who has been reading this blog. You'll notice I did only 10 crunches. That may seem like an odd number, but I stopped at 10 because I felt that the work I was doing with the other core exercises was fatiguing my muscles already. Additionally I did only 30 push-ups because I wanted to use my energy on strengthening my core. Obviously I can do push-ups today--perhaps between 70 and 100.
Bridges and Jumping Squats are new additions. For the latter I'm not too sure if I'll be doing those again in the near future because getting back into the starting position after completing a rep appears to require some repositioning--this, in and of itself, suggests I ought to get into better conditioning before I use this particular exercise.
I felt that the workout went pretty well. I can tell you right now that I feel pretty good right now (i.e. the next morning) and do not absolutely need any more recovery time.
My nutrition has been heavy on the protein this week. I'm eating fewer calories than normal and am starting to cut out processed sugars (yes, I had a Coffee Crisp yesterday). I'm going to add more carbs to my diet as my training progresses. The added glycogen will really come in handy.
