Running in Banff

At nearly a metric mile above sea level, Banff, Alberta isn't known as a running city. In fact, as you navigate the thronged sidewalks in the quaint resort town, it becomes apparent rather quickly that this is a place for shopping, skiing and snowboarding. Yet, feeling a need to do some running at elevation, I chose this place to stage my final long run before the Hypothermic Half Marathon in Saskatoon (500 metres above sea level) on February 7th.

Sure enough, as Canadian Running points out, there are "a few gentle rolls, but nothing significant". It's pretty flat, and as you run along the path you'll notice the Vermillion Lakes and Mount Rundle.

In winter it's not a bad idea to wear spikes as you run the 4.5 kilometre span.  And watch out, although the speed limit is 30, I saw one minivan speed along at at least 60.

For the most part, though, I think I had a tougher time dealing with the added elevation of Banff than I did with the temperature or terrain.  (Truth be told, it took me a few weeks to adjust to running in Saskatoon, which is at 500 metres above sea level--at 1500 metres above sea level, Banff presents an entirely different challenge.)

The views along the way were quite beautiful, but the bear-proof waste receptacles were quite unnerving.  After all, why would you have bear-proof receptacles?  Do I risk running into such animals?

Perhaps the most interesting aspect of my run was how elevated my heart rate got.  At 160 bpm, my heart rate was clearly higher than my usual slow run--I spent 57% of the run in the Anaerobic zone! I didn't really get comfortable during my run, though I did find a rhythm at the turn-around point.
Along the way I encountered two other runners, and in the tradition of running in Canada, we exchanged greetings.
Of course, I'm back in Saskatchewan now, and ready for the Hypothermic Half Marathon.

Here are a few pics from the rest of the run!

And for the hell of it, a shot of Banff Avenue:

Why do I gain weight after a long run?: 5 ways to reduce inflammation

It's the Monday morning after a long run and you step onto the scales to see how much you've lost in the past week, only when the digital display pops up with the usually pleasing red digital numbers... the resulting numbers are sometimes dismaying.  Why, for example, am I gaining five pounds post run?

To answer that question we are going to make a few assumptions.  First we are going to assume you are sticking to your diet, second we are going to assume that you are not taking weight gain supplements, and lastly we are going to assume that your weight scale is functioning within normal parameters.

One thing that happens to our muscles when we run is that they fatigue.  The longer/harder the run, the greater the fatigue.  When fatigue occurs our body will attempt to heal the micro-tears that occurs, and the combination of swelling and inflammation that results will invariably lead to some kind of weight gain.  The faster your recovery, the faster you'll drop the excess weight.

But what if I am marathon training?  If this is the case, then you're going to pack on a bit more inflammation.  It might be wise to reset your expectations but continue your weight loss plans.

Inflammation is but one enemy of a fairly well-trained athlete.  How you handle it will go a long way in determining both how well you're going to perform on race as well as how you'll perform in practice.

Here are some things I do to fight inflammation:

1. Compression - sleeves and socks that provide compression should help reduce swelling and inflammation.

2. Consumed chopped raw garlic.  Chop some raw garlic, wait ten minutes and then add it to a dish--avocado dip etc. Garlic is a natural anti-inflammatory.

3. Prescription strength anti-inflammatories can work wonders.  But the over-the-counter variety can be a post-run help as well.

4. Avoid processed foods and sugar. These consumables cause inflammation.

5. Ice.  In addition to the above, use ice to reduce inflammation.

I could also add rest to that list, but I think it's a bit of a no-brainer really.