March is busy but I love it.
Leah, Jonathan and Seth have birthdays, the boys are home from school for March break, and I am usually preparing for the Around the Bay 30 km. And this year we'll have Easter.
Last week was a great training week because my wonderful husband started his work day a little late (9am) so that I could train in the morning and be back for the kids since there was no childcare at the gym. I was up by 5:00 am most days to hit the road, treadmill, pool, bike and/or elliptical machine for a good 2-3 hours. Then, once getting home it was breakfast and recovery for the day. It was great because I could spend more time with the kids and get more done around the house. One thing I'm trying to plan is my summer training schedule when the boys are out of school. Micah will have hockey at least 3x/wk and Seth is registered for a weekly track program (his choice!) but it will be in the evenings. Also, I will have monthly races that will take me out of town/province. It will be great and I look forward to it. Hopefully, like last summer and March break, I can get most of my training complete in the mornings and beat the heat!
I finally got to 100 km of running last week. It was a combination of road and treadmill with hills, tempos and speed, averaging somewhere between 3:50-4:25/km with my longer run slower in the snowy, icy and windy weather. Like my rainy and windy tempo run last week, it was a character-builder. You ignore the pace and get through it with lots of effort and determination. Saturday's long run was great because 1) at 28 km, it was my longest yet, since injury and 2) it was with my good friend, Clayton, also returning from injury and hoping to complete the Bay in one piece! I continue to enjoy the cross training and am regularly stretching, working on core and using various methods to keep muscles in good form. I'm excited to be meeting with Naomi at Therapeutic Massage Counsel this week. I think this could be another great partnership and it sure is handy that the office is at the same corner as the kids' school and the gym, 1 km from home! Time to get regular massage for this body! I have another interview with a local paper/cable so that too should be fun.
This morning I've already done a tempo with some pick-ups. We plan to hit 120 km of running, which includes the Bay as a tempo.
As for my phase II diet, all is well. I hardly even think about the foods I used to eat. As for changes, I may have a bit more energy but also have a mild cold. It's so hard to tell since there are so many other factors that play into energy and performance.
Rick and I are going to meet later this week, after my second workout to assess training and racing plans, and discuss realistic goal time for the Bay. Hopefully I'll have a decent race report after Sunday!
Monday, March 18, 2013
Wednesday, March 13, 2013
Springing Along
Another great week in the books and I am very pleased.
I can't get over how much stronger I feel in this come-back from injury, particularly my core. When you get a proper diagnosis and treatment plan, which includes full recovery it makes all the difference. I feel so much more power coming from my hips and core. I'm excited to think about how the speed will start to come once coach and I get out on the track. The timing is perfect for this time of year since I'll be ready to do weekly track workouts with the better weather.
Last week I logged 80 km of running. About 2/3 was on the treadmill at 4:05/km. I use this site to determine my true pace. I got in a 14 km Chariot run with Leah, which included some hills so that the the Bay race isn't such a shocker, and 13/23 km of my long run was outside. I quite like the treadmill but there is nothing like fresh air and the beautiful scenery outdoors, particularly along the trails. With the running, I also got in my usual pool running, swimming, biking, and elliptical to total 15 hr of cardio for the week. Last season we thought we'd likely increase my mileage to a weekly 170 km but we're going to stick to high quality 150-170 km/week since I'm coming back from injury and maintaining such a great cross training routine. I also considered doing the double thing but splitting my work-outs is only ideal on the weekends. Our oldest son is only 7 but taking it to the next level in hockey, which can include 4 weekly sessions that are usually scheduled between 5-7pm. Already he has the possibility of 3 different hockey groups for this spring/summer! Our almost 5 yr old is expressing interest in triathlons (!!) so my husband and I are trying to wrap our heads around scheduling with his work, my training and racing/appointments/work and a 2 yr old! Moving to a new phase of parenting is both fun and somewhat complicated!
Last week also included two group talks. One was to a group of moms at the Brantford Pregnancy Resource Centre and one was to the Longboats running group in Toronto. I quite enjoyed both but know I'll have to pace myself once training gets more intense in May. I also attended a luncheon to kick-off promotion of the Brantford Rotary Classic race. It's a great family event that draws young and old, recreational and elite athletes to the 5 k and 10 k start line.
Jonathan and I are starting to plan our trip to Russia. He and Rick will likely travel together. Jonathan and I look forward to traveling through Europe, starting the day after my race, which is also our 12th year anniversary. The kids will be finished hockey and swimming lessons so it'll be a nice break for them while they spend a few weeks at Grandma and Grandpa's while we are away.
We are currently in the middle of March break and it's going pretty well so far. We spent a few days at my aunt and uncle's, which was great because my sister and kids were there and I had a scheduled day off. It's funny that I feel tired and out of sorts with a day off but it's great because even though I only take about 2 days off/month, it feels like a week each time so I know I am recovering well. This a.m. I started at the gym at 5:30 and was able to get in 3 hrs work before being home for my husband to go to work. I hope to do the same routine, Thurs and Fri since it worked so well. Tomorrow will include 16x400m repeats at 6:00 am on the treadmill! Certainly not normal for some but it works for me. I am a morning person, that is for sure!
Although the Bay will be a training run, I look forward to racing again. After that we'll test my speed at Harry's Spring Run Off 8 km. I won't be tapering for these races so they'll be good fitness tests.
As for the diet, all is well. Avoiding any sort of refined grain is so far very easy and I do notice the lack of feeling bloated after eating. Also, I'm loving beets, squash, quinoa, brown rice and sweet potato in its place. Still can't get over the increased flavour of food! Even the tofu I'm eating now tastes good?!
In other news, I look forward to seeing how other runners do at the upcoming spring races such as the New York City half, Rotterdam, Boston, Around the Bay, etc. Even though I'm not up to competing at these levels yet, it's a great motivation that allows me to remain patient as I progress over the next 5 months.
Additionally, in the news was Wesley Korir's MP victory in Kenya. I am so thrilled for Wesley and Tarah. I've been reading Jeremiah and Ezekiel recently and noted this, "The resources God gives us should be used to do his work and carry out his will, but too often we use them to satisfy our own desires". God is using the Korir family to do big things! Wesley will return to run Boston as 2012 champ. Go, Wesley!
I can't get over how much stronger I feel in this come-back from injury, particularly my core. When you get a proper diagnosis and treatment plan, which includes full recovery it makes all the difference. I feel so much more power coming from my hips and core. I'm excited to think about how the speed will start to come once coach and I get out on the track. The timing is perfect for this time of year since I'll be ready to do weekly track workouts with the better weather.
Last week I logged 80 km of running. About 2/3 was on the treadmill at 4:05/km. I use this site to determine my true pace. I got in a 14 km Chariot run with Leah, which included some hills so that the the Bay race isn't such a shocker, and 13/23 km of my long run was outside. I quite like the treadmill but there is nothing like fresh air and the beautiful scenery outdoors, particularly along the trails. With the running, I also got in my usual pool running, swimming, biking, and elliptical to total 15 hr of cardio for the week. Last season we thought we'd likely increase my mileage to a weekly 170 km but we're going to stick to high quality 150-170 km/week since I'm coming back from injury and maintaining such a great cross training routine. I also considered doing the double thing but splitting my work-outs is only ideal on the weekends. Our oldest son is only 7 but taking it to the next level in hockey, which can include 4 weekly sessions that are usually scheduled between 5-7pm. Already he has the possibility of 3 different hockey groups for this spring/summer! Our almost 5 yr old is expressing interest in triathlons (!!) so my husband and I are trying to wrap our heads around scheduling with his work, my training and racing/appointments/work and a 2 yr old! Moving to a new phase of parenting is both fun and somewhat complicated!
Last week also included two group talks. One was to a group of moms at the Brantford Pregnancy Resource Centre and one was to the Longboats running group in Toronto. I quite enjoyed both but know I'll have to pace myself once training gets more intense in May. I also attended a luncheon to kick-off promotion of the Brantford Rotary Classic race. It's a great family event that draws young and old, recreational and elite athletes to the 5 k and 10 k start line.
Jonathan and I are starting to plan our trip to Russia. He and Rick will likely travel together. Jonathan and I look forward to traveling through Europe, starting the day after my race, which is also our 12th year anniversary. The kids will be finished hockey and swimming lessons so it'll be a nice break for them while they spend a few weeks at Grandma and Grandpa's while we are away.
We are currently in the middle of March break and it's going pretty well so far. We spent a few days at my aunt and uncle's, which was great because my sister and kids were there and I had a scheduled day off. It's funny that I feel tired and out of sorts with a day off but it's great because even though I only take about 2 days off/month, it feels like a week each time so I know I am recovering well. This a.m. I started at the gym at 5:30 and was able to get in 3 hrs work before being home for my husband to go to work. I hope to do the same routine, Thurs and Fri since it worked so well. Tomorrow will include 16x400m repeats at 6:00 am on the treadmill! Certainly not normal for some but it works for me. I am a morning person, that is for sure!
Although the Bay will be a training run, I look forward to racing again. After that we'll test my speed at Harry's Spring Run Off 8 km. I won't be tapering for these races so they'll be good fitness tests.
As for the diet, all is well. Avoiding any sort of refined grain is so far very easy and I do notice the lack of feeling bloated after eating. Also, I'm loving beets, squash, quinoa, brown rice and sweet potato in its place. Still can't get over the increased flavour of food! Even the tofu I'm eating now tastes good?!
In other news, I look forward to seeing how other runners do at the upcoming spring races such as the New York City half, Rotterdam, Boston, Around the Bay, etc. Even though I'm not up to competing at these levels yet, it's a great motivation that allows me to remain patient as I progress over the next 5 months.
Additionally, in the news was Wesley Korir's MP victory in Kenya. I am so thrilled for Wesley and Tarah. I've been reading Jeremiah and Ezekiel recently and noted this, "The resources God gives us should be used to do his work and carry out his will, but too often we use them to satisfy our own desires". God is using the Korir family to do big things! Wesley will return to run Boston as 2012 champ. Go, Wesley!
| Seth and mom at the Longboats talk. |
| Leah and mom on a Chariot run. |
| Kids love the new Saucony gear! |
| Leah and Seth ice skating. |
| Girls' shoes and skates. |
Sunday, March 3, 2013
Krista DuChene's "Phase Two"
Like I said in my last post, I didn't think I would start my, "Phase Two" until May but I am ready now. I'm 36, have 3 kids, and will cherish the opportunity to run my best marathon at the World Championships in Moscow. Running in August 2013 will be my longest post-baby time period of 29 months and if I can change to make myself
faster, stronger, and healthier now, I certainly will.
I get many questions about what I eat as a mom, elite marathoner and dietitian. After easily giving up any form of sweets/fatty foods for 3 months last summer in preparation for my October Scotiabank Toronto Waterfront Marathon, which earned me my second qualifying time of 2:32 for the world championships, I knew I could again take my diet to a new level. I did not have one bite of any forbidden food. Not one. Not only did it allow me to get to a lean racing weight of 115 lb but it also provided a psychological benefit. Despite the fact that I'm a dietitian, what you eat is really only one of many parts that make an athlete succeed.
With each training plan, I increase my mileage and intensity so why not sharpen the diet? To be honest, what you will read about Phase Two is not really anything surprising but people are intrigued and it's an interesting topic.
When I meet with people to talk about their diet for diabetes, cholesterol, and weight, I tell them that we should all eat like we have diabetes, or like we are going to get it. I use the, "Just the Basics" handout, which I follow myself and is based on the following:
1) Space meals and snacks evenly throughout the day. Never skip. Eat within 1 hr waking.
2) Limit sweet and fatty treats. Enjoy small amounts regularly.
3) Drink 8-10 cups water, and 2-3 cups skim or 1% milk daily.
4) Make plate 1/2 vegetables, 1/4 lean protein and 1/4 whole grain at lunch and dinner.
5) Do 30-60 minutes of moderate physical activity daily.
I tell people to change what they think will be easiest first, then once they've succeeded, move on to the more difficult tasks. It does not happen overnight.
So, to move on to my Phase Two, let me first start by mentioning a few things that got me thinking about changing.
As an Athlete:
I read about Jessica Zelinka's "Gluten-free diet experience". Not only is she an AMAZING Olympic athlete, but also a mom. Secondly, Trent Stellingwerff sent out a survey to gain information from recreational to elite athletes on prevalence, beliefs and experiences with gluten (or not) on general health, gastro-intestinal issues, and performance. And lastly, I knew other athletes such as Rob Watson, had avoided certain foods during training and racing.
As a Registered Dietitian:
I started to become more intrigued with the reason for some components of current diet trends, e.g "Wheat Belly", Paleo, etc.
As a Mom
I wanted to continue modelling the importance of healthy eating as an athlete, particularly since my kids are starting to get more involved in athletics themselves. This week my eldest will have been on the ice 4 times! And I wanted to continue following Ellyn Satter's approach, which defines the role of the parent, the role of the child, and holds high the importance of eating together as a family.
I often tell my kids that the best food has minimal packaging, is reasonably priced, and home-made. Like many other kids, mine too ask for the packaged, processed, high calorie/salt/fat/sugar foods while at the grocery store, and other places, but once I tell them I can and will make something similar at home, they are usually satisfied. Or, I simply say no because I am the parent. My JK son will ask more for these types of things since he's younger and it's his first year of school where he sees what other kids have. But like my 7 y.o. son, I know he too will start to eat more, and better appreciate real food. Kids can be picky, they can eat a lot at some meals and not much at others, and that is completely normal. As a R.D. who went into peoples' homes to help with diet-related issues, I am very grateful for Ellyn Satter's work. My kids aren't "perfect eaters" but is there such a thing anyway? And they are growing to make their own choices, not only in diet, but in many areas of life. I can't wait until Heidi Smith, sport R.D. and author of my favourite, "Nutrition for the Long Run" publishes her next book called "Family Fuel" - all about how to feed a family with kids in sport. I must say that my kids didn't even know what McDonalds was for the longest time. Also despite the many trips to the arena, I've never put a coin in any machine. Not once. As a kid who also frequented the arena, I quit asking for things while there and my kids are now doing the same. You can only hear, "No" so many times I guess!
So with "Phase Two" I wanted:
-an increased awareness of everything going into my mouth
-even less processed/refined high sugar/fat/salt/calorie foods
-high nutrient density
-continued appropriate proportions
-flexibility and freedom
-optimal recovery
-reduced fatigue
-optimal energy
-decreased inflammation, particularly in the hip
-optimal immune function
-increased performance
In order to do this, I would limit or avoid:
-refined foods
-processed foods with lengthy ingredient lists containing words I can't pronounce let alone recognize, even with a degree in nutrition!
-high gluten-containing foods - wheat, barley, rye
-high-glycemic index foods
-high sugar foods
-high trans/saturated fatty foods
-high sodium foods
-high calorie/low nutrient dense foods
And I would include plenty of:
-natural, unprocessed, whole foods
-brightly coloured vegetables and fruit
-low-glycemic index foods
-low-fat, high-fibre, and high-protein foods
So here's how it looks, none or very little (some of these foods I haven't eaten in over 20 years, or ever!):
-crackers, white rice, bread, pasta, muffins, waffles, pastries, pancakes, cold cereal, white potatoes, bagels, wraps, pretzels
-flavoured or sweetened yogurt, most cheeses, dairy-type spreads such as cream cheese, high fat milk/cream
-bacon, hot dogs, sausage, bologna, salami, pepperoni, fatty meats, deli meats
-juice or any drink other than skim milk, water, coffee with milk, tea with milk, hot lemon water
And here's what I am going to enjoy:
-squash, sweet potatoes, beets, turnip, carrots, quinoa, beans/peas/lentils, steel cut oats, red river cereal, brown rice as my whole grains
-cabbage, spinach, kale, mesclun mix, zucchini, egg plant, broccoli, cauliflower, onion, celery, brussels sprouts, green/yellow beans, peas, tomatoes, peppers, cucumber, mushrooms and nearly every vegetable
-berries, apples, bananas, melon, citrus and nearly every fruit
-skim milk, plain greek yogurt, cottage cheese, small amounts of goat and feta cheese (would like to try kefir)
-tuna, salmon, sardines, eggs, lean poultry/beef/pork, tofu
-nut/seed butters or whole - almonds, walnuts, peanuts, pumpkins
-chia, hemp, flax
Meals So what does it look like? Here's a typical day...
Breakfast
-greek yogurt + cottage cheese
-steel cut oats or red river cereal with berries, protein powder and some pumpkin butter
- grapefruit
- coffee x 2
Lunch (1/4 lean protein, 1/4 whole grain, 1/2 vegetables with 1 cup skim milk)
-mesclun mix and/or spinach with vegetables and tuna, salmon, or sardines (new to me and I LOVE them!)
-or-
-pureed greek yogurt + kale + protein powder + frozen berries + nut butter (thank you for this recipe, Stacey!)
Snack* and coffee x 2
Dinner (1/4 lean protein, 1/4 whole grain, 1/2 vegetables with 1 cup skim milk)
-chicken breast or pork tenderloin or lean beef (I often go to my brother-in-laws blog for ideas)
-spinach or mesclun salad with olive oil and balsamic vinegar dressing
-cooked vegetable, usually something green like brussels sprouts, beans or broccoli
-brown rice, quinoa, squash or sweet potato
Snack*
-if dinner is early, around 5pm, I will usually have a medium-sized snack otherwise it's small with a big cup of tea
*Snacks
Lately I've been enjoying little bowls of various mixtures:
1) chopped apple or pear + greek yogurt + brown rice + cinnamon + almonds + hemp seeds + raisins or chopped prunes (my version of rice pudding)
2) greek yogurt + cocoa or chocolate protein powder + raw slow cook oats + chia seeds + walnuts or nut butter (my version of a peanut butter, chocolate chip, oatmeal cookie)
3) a quick n' easy piece of fruit & a handful of nuts - my favourite is a gala apple with plain, unsalted peanuts
Protein
As a R.D., I struggled for the longest time with the use of protein. I'm a big believer in the big picture so would often cringe when people asked me about protein use, knowing full well that their diet and other lifestyle choices could use other, more productive modifications first. There are those people I counsel who reek of cigarette smoke and insist that organic food is the only way to go. And then there's terribly inactive people who consume copious amounts of expensive, convenience foods yet insist healthy eating is expensive. I digress, back to protein. The toughest crowd by far is the young athletes, particularly adolescent males who desperately want to build muscle mass. Protein is important but we can only do so much about our genetic makeup.
Protein Powder
I can't remember exactly when but the first time I started using protein powder was when I was training in a particularly hot summer for a fall marathon. I simply couldn't ingest the appropriate amount of protein necessary to recover from training. So, back I went to my trusted friend, Stacey. She had done a considerable amount of research on the subject and gave me some recommendations. But I only used it during that training and racing period. Today, I get New Zealand grass fed cow whey protein isolate from my sponsor Eload Sport Nutrition and use it daily because my training is so much more. It is the same protein that is in Emend Sports Recovery Drink, something I can't live without! I consume about 4 cups of Emend, immediately after each training session. Not only does in aid in muscle recovery but replaces lost fluids and electrolytes, and gives me some time until I get home to cook and eat my next meal. It makes my recovery, really.
Protein Bars
I only recently started using protein bars because the texture and taste didn't really appeal to me, I preferred eating real food, and knew there were endless amounts garbage protein bars that are simply glorified chocolate bars. I kinda felt the same about them as granola bars, which I do not buy for my kids! Marshmallows and chocolate chips, really? Anyway, I think the best place to go is a "Goodness Me" or "Whole Foods" type store to get the best protein with the least amount of added junk. But I must confess that I made an impulse buy the other day, getting a package of protein bars while visiting a Costco with my sister-in-law who's a member. Part of eating healthy all the time is planning ahead and I certainly do. I can't be bothered daily making brown rice or quinoa for dinner, or steel cut oats or red river cereal for breakfast, so I make a weekly crock pot batch, keep it in the fridge and reheat. But, when I was away for my son's overnight hockey tournament and the timing of meals was a bit off due to game times, I simply ran out of food the day we were to leave. I was pretty hungry when we went to Costco on the way home and we all know grocery shopping is best not to do when hungry. My stomach took over my mind, which rarely happens because I have a decent amount of self-control, and I tossed the box in the cart and ate one right away. So, I have the box and will use it when traveling or when I'm out and desperate. I did make some great purchases that day that I don't regret such as big bags of walnuts and almonds, a hemp/chia seed and dried cranberry mixture, and three-packs of greek yogurt.
Supplements
This is a fairly straight-forward topic and here's what I use:
-daily omega 3
-daily pre/post natal vitamin/mineral
-daily liquid iron during 12 week build
Why Low Gluten?
Some people have to avoid gluten due to an allergy or intolerance. Some have celiac disease, a gluten-sensitivity, or dermatitis herpetiformis so a gluten-free diet is a must. Others have gastrointestinal issues such as bloating, diarrhea, gas, and constipation, and find avoiding gluten, or eating very little, is beneficial. None of these issues were reason for me trying a low gluten diet. Rather, it was for the increased chance of reduced inflammation, better overall nutrition intake, and optimal energy, recovery, and immunity. It's only been a week and it's been quite easy. I haven't seen major differences but I must say that for some reason, everything I eat and drink seems to taste way better than it ever did before? Not sure what that has to do with but it makes eating all that more enjoyable!
Pre-Race Foods
Carb-loading has always been a major component before racing a marathon. Most of the time it included bagels, bread and pasta. Not sure what I'll do yet but I have lots of time to practice before long runs. We all know to never try something new before a race!
In Summary...
Like I said, diet is only one part. I certainly don't obsess about it.
Of course, I can change things up as I go. Like I said, I wanted flexibility.
There's always new findings from different sport nutrition studies so I'll try to keep up on some of that but to be honest, I don't get too excited about much of it, rather wait until I see consistency. I look forward to reviewing fellow RD and Saucony marathon runner and soon-to-be mom, Kimberly Meuller's book in June.
Back to Training ...
I had another great week, again faster and stronger than the one before. I completed 13 hours of a combination of treadmill running, biking, pool running, elliptical and swimming. Total mileage was 70 km at about 4:07/km and my longest distance was 18 km with 16 km at 4:05/km and the last 2 km OUTSIDE! I was thrilled to finally get outside to enjoy the fresh air and freedom again. I haven't had pain in my ribs for about a week but it did hurt while running outside vs the treadmill. It's only been 3.5 weeks since fracturing them so hopefully in another 2-3 weeks, when I'm running more outside, it'll be ok. My pelvis/hip continue to heal and were better aligned this week. Sherri and Patricia continue to work on strengthening other weak areas such as my upper back, shoulder, and right ankle. Every time I go in there, they not only have me doing the continued exercises for proper pelvis alignment but also throw in a bunch of new ones each time. Their support has been amazing. I don't even want to think about where I'd be now had I not started seeing them - likely not running at all!
This week should be another good one. Again, I'll be increasing the mileage and intensity as well as running more outside, and doing my first interval workout! My long run will be 23 km! And of course, I'll keep up the cross training.
Interested in a great blog? Check out fellow marathon mom, Mary Davies'! She just set a new 10 km PB of 32:53 in preparation for the New York City Half Marathon. She'll be running the marathon at worlds in August too.
I get many questions about what I eat as a mom, elite marathoner and dietitian. After easily giving up any form of sweets/fatty foods for 3 months last summer in preparation for my October Scotiabank Toronto Waterfront Marathon, which earned me my second qualifying time of 2:32 for the world championships, I knew I could again take my diet to a new level. I did not have one bite of any forbidden food. Not one. Not only did it allow me to get to a lean racing weight of 115 lb but it also provided a psychological benefit. Despite the fact that I'm a dietitian, what you eat is really only one of many parts that make an athlete succeed.
With each training plan, I increase my mileage and intensity so why not sharpen the diet? To be honest, what you will read about Phase Two is not really anything surprising but people are intrigued and it's an interesting topic.
When I meet with people to talk about their diet for diabetes, cholesterol, and weight, I tell them that we should all eat like we have diabetes, or like we are going to get it. I use the, "Just the Basics" handout, which I follow myself and is based on the following:
1) Space meals and snacks evenly throughout the day. Never skip. Eat within 1 hr waking.
2) Limit sweet and fatty treats. Enjoy small amounts regularly.
3) Drink 8-10 cups water, and 2-3 cups skim or 1% milk daily.
4) Make plate 1/2 vegetables, 1/4 lean protein and 1/4 whole grain at lunch and dinner.
5) Do 30-60 minutes of moderate physical activity daily.
I tell people to change what they think will be easiest first, then once they've succeeded, move on to the more difficult tasks. It does not happen overnight.
So, to move on to my Phase Two, let me first start by mentioning a few things that got me thinking about changing.
As an Athlete:
I read about Jessica Zelinka's "Gluten-free diet experience". Not only is she an AMAZING Olympic athlete, but also a mom. Secondly, Trent Stellingwerff sent out a survey to gain information from recreational to elite athletes on prevalence, beliefs and experiences with gluten (or not) on general health, gastro-intestinal issues, and performance. And lastly, I knew other athletes such as Rob Watson, had avoided certain foods during training and racing.
As a Registered Dietitian:
I started to become more intrigued with the reason for some components of current diet trends, e.g "Wheat Belly", Paleo, etc.
As a Mom
I wanted to continue modelling the importance of healthy eating as an athlete, particularly since my kids are starting to get more involved in athletics themselves. This week my eldest will have been on the ice 4 times! And I wanted to continue following Ellyn Satter's approach, which defines the role of the parent, the role of the child, and holds high the importance of eating together as a family.
I often tell my kids that the best food has minimal packaging, is reasonably priced, and home-made. Like many other kids, mine too ask for the packaged, processed, high calorie/salt/fat/sugar foods while at the grocery store, and other places, but once I tell them I can and will make something similar at home, they are usually satisfied. Or, I simply say no because I am the parent. My JK son will ask more for these types of things since he's younger and it's his first year of school where he sees what other kids have. But like my 7 y.o. son, I know he too will start to eat more, and better appreciate real food. Kids can be picky, they can eat a lot at some meals and not much at others, and that is completely normal. As a R.D. who went into peoples' homes to help with diet-related issues, I am very grateful for Ellyn Satter's work. My kids aren't "perfect eaters" but is there such a thing anyway? And they are growing to make their own choices, not only in diet, but in many areas of life. I can't wait until Heidi Smith, sport R.D. and author of my favourite, "Nutrition for the Long Run" publishes her next book called "Family Fuel" - all about how to feed a family with kids in sport. I must say that my kids didn't even know what McDonalds was for the longest time. Also despite the many trips to the arena, I've never put a coin in any machine. Not once. As a kid who also frequented the arena, I quit asking for things while there and my kids are now doing the same. You can only hear, "No" so many times I guess!
So with "Phase Two" I wanted:
-an increased awareness of everything going into my mouth
-even less processed/refined high sugar/fat/salt/calorie foods
-high nutrient density
-continued appropriate proportions
-flexibility and freedom
-optimal recovery
-reduced fatigue
-optimal energy
-decreased inflammation, particularly in the hip
-optimal immune function
-increased performance
In order to do this, I would limit or avoid:
-refined foods
-processed foods with lengthy ingredient lists containing words I can't pronounce let alone recognize, even with a degree in nutrition!
-high gluten-containing foods - wheat, barley, rye
-high-glycemic index foods
-high sugar foods
-high trans/saturated fatty foods
-high sodium foods
-high calorie/low nutrient dense foods
And I would include plenty of:
-natural, unprocessed, whole foods
-brightly coloured vegetables and fruit
-low-glycemic index foods
-low-fat, high-fibre, and high-protein foods
So here's how it looks, none or very little (some of these foods I haven't eaten in over 20 years, or ever!):
-crackers, white rice, bread, pasta, muffins, waffles, pastries, pancakes, cold cereal, white potatoes, bagels, wraps, pretzels
-flavoured or sweetened yogurt, most cheeses, dairy-type spreads such as cream cheese, high fat milk/cream
-bacon, hot dogs, sausage, bologna, salami, pepperoni, fatty meats, deli meats
-juice or any drink other than skim milk, water, coffee with milk, tea with milk, hot lemon water
And here's what I am going to enjoy:
-squash, sweet potatoes, beets, turnip, carrots, quinoa, beans/peas/lentils, steel cut oats, red river cereal, brown rice as my whole grains
-cabbage, spinach, kale, mesclun mix, zucchini, egg plant, broccoli, cauliflower, onion, celery, brussels sprouts, green/yellow beans, peas, tomatoes, peppers, cucumber, mushrooms and nearly every vegetable
-berries, apples, bananas, melon, citrus and nearly every fruit
-skim milk, plain greek yogurt, cottage cheese, small amounts of goat and feta cheese (would like to try kefir)
-tuna, salmon, sardines, eggs, lean poultry/beef/pork, tofu
-nut/seed butters or whole - almonds, walnuts, peanuts, pumpkins
-chia, hemp, flax
Meals So what does it look like? Here's a typical day...
Breakfast
-greek yogurt + cottage cheese
-steel cut oats or red river cereal with berries, protein powder and some pumpkin butter
- grapefruit
- coffee x 2
Lunch (1/4 lean protein, 1/4 whole grain, 1/2 vegetables with 1 cup skim milk)
-mesclun mix and/or spinach with vegetables and tuna, salmon, or sardines (new to me and I LOVE them!)
-or-
-pureed greek yogurt + kale + protein powder + frozen berries + nut butter (thank you for this recipe, Stacey!)
Snack* and coffee x 2
Dinner (1/4 lean protein, 1/4 whole grain, 1/2 vegetables with 1 cup skim milk)
-chicken breast or pork tenderloin or lean beef (I often go to my brother-in-laws blog for ideas)
-spinach or mesclun salad with olive oil and balsamic vinegar dressing
-cooked vegetable, usually something green like brussels sprouts, beans or broccoli
-brown rice, quinoa, squash or sweet potato
Snack*
-if dinner is early, around 5pm, I will usually have a medium-sized snack otherwise it's small with a big cup of tea
*Snacks
Lately I've been enjoying little bowls of various mixtures:
1) chopped apple or pear + greek yogurt + brown rice + cinnamon + almonds + hemp seeds + raisins or chopped prunes (my version of rice pudding)
2) greek yogurt + cocoa or chocolate protein powder + raw slow cook oats + chia seeds + walnuts or nut butter (my version of a peanut butter, chocolate chip, oatmeal cookie)
3) a quick n' easy piece of fruit & a handful of nuts - my favourite is a gala apple with plain, unsalted peanuts
Protein
As a R.D., I struggled for the longest time with the use of protein. I'm a big believer in the big picture so would often cringe when people asked me about protein use, knowing full well that their diet and other lifestyle choices could use other, more productive modifications first. There are those people I counsel who reek of cigarette smoke and insist that organic food is the only way to go. And then there's terribly inactive people who consume copious amounts of expensive, convenience foods yet insist healthy eating is expensive. I digress, back to protein. The toughest crowd by far is the young athletes, particularly adolescent males who desperately want to build muscle mass. Protein is important but we can only do so much about our genetic makeup.
Protein Powder
I can't remember exactly when but the first time I started using protein powder was when I was training in a particularly hot summer for a fall marathon. I simply couldn't ingest the appropriate amount of protein necessary to recover from training. So, back I went to my trusted friend, Stacey. She had done a considerable amount of research on the subject and gave me some recommendations. But I only used it during that training and racing period. Today, I get New Zealand grass fed cow whey protein isolate from my sponsor Eload Sport Nutrition and use it daily because my training is so much more. It is the same protein that is in Emend Sports Recovery Drink, something I can't live without! I consume about 4 cups of Emend, immediately after each training session. Not only does in aid in muscle recovery but replaces lost fluids and electrolytes, and gives me some time until I get home to cook and eat my next meal. It makes my recovery, really.
Protein Bars
I only recently started using protein bars because the texture and taste didn't really appeal to me, I preferred eating real food, and knew there were endless amounts garbage protein bars that are simply glorified chocolate bars. I kinda felt the same about them as granola bars, which I do not buy for my kids! Marshmallows and chocolate chips, really? Anyway, I think the best place to go is a "Goodness Me" or "Whole Foods" type store to get the best protein with the least amount of added junk. But I must confess that I made an impulse buy the other day, getting a package of protein bars while visiting a Costco with my sister-in-law who's a member. Part of eating healthy all the time is planning ahead and I certainly do. I can't be bothered daily making brown rice or quinoa for dinner, or steel cut oats or red river cereal for breakfast, so I make a weekly crock pot batch, keep it in the fridge and reheat. But, when I was away for my son's overnight hockey tournament and the timing of meals was a bit off due to game times, I simply ran out of food the day we were to leave. I was pretty hungry when we went to Costco on the way home and we all know grocery shopping is best not to do when hungry. My stomach took over my mind, which rarely happens because I have a decent amount of self-control, and I tossed the box in the cart and ate one right away. So, I have the box and will use it when traveling or when I'm out and desperate. I did make some great purchases that day that I don't regret such as big bags of walnuts and almonds, a hemp/chia seed and dried cranberry mixture, and three-packs of greek yogurt.
Supplements
This is a fairly straight-forward topic and here's what I use:
-daily omega 3
-daily pre/post natal vitamin/mineral
-daily liquid iron during 12 week build
Why Low Gluten?
Some people have to avoid gluten due to an allergy or intolerance. Some have celiac disease, a gluten-sensitivity, or dermatitis herpetiformis so a gluten-free diet is a must. Others have gastrointestinal issues such as bloating, diarrhea, gas, and constipation, and find avoiding gluten, or eating very little, is beneficial. None of these issues were reason for me trying a low gluten diet. Rather, it was for the increased chance of reduced inflammation, better overall nutrition intake, and optimal energy, recovery, and immunity. It's only been a week and it's been quite easy. I haven't seen major differences but I must say that for some reason, everything I eat and drink seems to taste way better than it ever did before? Not sure what that has to do with but it makes eating all that more enjoyable!
Pre-Race Foods
Carb-loading has always been a major component before racing a marathon. Most of the time it included bagels, bread and pasta. Not sure what I'll do yet but I have lots of time to practice before long runs. We all know to never try something new before a race!
In Summary...
Like I said, diet is only one part. I certainly don't obsess about it.
Of course, I can change things up as I go. Like I said, I wanted flexibility.
There's always new findings from different sport nutrition studies so I'll try to keep up on some of that but to be honest, I don't get too excited about much of it, rather wait until I see consistency. I look forward to reviewing fellow RD and Saucony marathon runner and soon-to-be mom, Kimberly Meuller's book in June.
Back to Training ...
I had another great week, again faster and stronger than the one before. I completed 13 hours of a combination of treadmill running, biking, pool running, elliptical and swimming. Total mileage was 70 km at about 4:07/km and my longest distance was 18 km with 16 km at 4:05/km and the last 2 km OUTSIDE! I was thrilled to finally get outside to enjoy the fresh air and freedom again. I haven't had pain in my ribs for about a week but it did hurt while running outside vs the treadmill. It's only been 3.5 weeks since fracturing them so hopefully in another 2-3 weeks, when I'm running more outside, it'll be ok. My pelvis/hip continue to heal and were better aligned this week. Sherri and Patricia continue to work on strengthening other weak areas such as my upper back, shoulder, and right ankle. Every time I go in there, they not only have me doing the continued exercises for proper pelvis alignment but also throw in a bunch of new ones each time. Their support has been amazing. I don't even want to think about where I'd be now had I not started seeing them - likely not running at all!
This week should be another good one. Again, I'll be increasing the mileage and intensity as well as running more outside, and doing my first interval workout! My long run will be 23 km! And of course, I'll keep up the cross training.
Interested in a great blog? Check out fellow marathon mom, Mary Davies'! She just set a new 10 km PB of 32:53 in preparation for the New York City Half Marathon. She'll be running the marathon at worlds in August too.
| Registered Dietitian on the job. |
| My desk at work showing the plate model and my typical dinner (spinach salad with canned salmon, veggies and oil/vinegar dressing). |
| Riding the bike. Drinking Eload. |
| I don't think I've ever had the same salad twice. This one has chicken, beets, squash, spinach, onion, and sweet potato. |
| Our sweet Leah Maelle turns 2 this week. Why is her middle name, "Maelle"? We liked the names Mae and Ella. And we liked the name of Maelle Ricker who was the first Canadian woman to win a gold medal on home soil at the Olympics. She's only a year younger than me so I sure hope to see her in Sochi! |
| I love it when grocery stores have their produce located at the front. Put the best stuff in first, folks! |
Disclaimer: This blog is presented for informational and educational purposes only and is meant to complement the advice and guidance of a registered dietitian. This blog, is not intended and should not be construed as the delivery of medical care. Persons requiring diagnosis or treatment are urged to contact their primary health care provider for appropriate care. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding nutrition, health, a medical condition, food, beverage, product, supplement, nutrient or drug-nutrient interaction. The creator of this blog disclaim any liability or loss in connection with the content provided here | ||
Sunday, February 24, 2013
Progress, Plans, and a Penalty Shot
Things are really starting to come along quite nicely. My broken ribs and hip/pelvis are handling the transition back to running quite well. I continue to have some pain in the ribcage, particularly when lying down and getting up, and can still only do breaststroke. The left hip is still a tiny bit swollen. But that's it. I'm experiencing a bit of fatigue on the inside of the right leg, which makes sense because it was the left hip and the right inside leg that was so weak. It always feels fine after a good night's sleep! Sherri said my pelvis was a bit more misaligned but that's not surprising since I am running more now, and wasn't able to do much of my core/pelvis exercises due to the recent pain in the ribcage. I will see her more than weekly if necessary.
Overall, I feel great. My body seems physically stronger each day, especially my core, glutes and legs. I am very pleased. I have consumed lots of my chocolate Emend and have made great use of my Saucony recovery gear for the ribs and legs! I think that when one begins a new training season, strength is a very important first step. And I am there. The speed comes later. And I can wait.
Since I spent Dec and Jan mostly cross-training, I'm still in the habit of totaling cardio minutes per week. Last week I did 11 hours of pool running, biking, elliptical and running. My mileage was 30 km at about 5:00 min/km with my longest run at 8 km. This week I did 12 hours of cardio, my mileage was 50 km at about 4:22/km with my longest run at 13 km. Slowly and steadily, I am getting there. Continuing to be patient and consistent is key.
Rick and I have set my tentative racing plan, which is very exciting. Details have yet to be confirmed but we are looking at:
Mar 24 Around the Bay 30 km, Hamilton.
This is going to be a training run. I won't wear racing flats and will dress warm and run with no set goal time!
Apr 6 Harry's Spring Run Off 8 km, Toronto.
Apr 28 Canadian Half Marathon Championships, Montreal.
May 25 Tamarack Ottawa 10 km, Ottawa.
June 23 Scotiabank Vancouver Half Marathon, Vancouver.
Aug 10 IAAF World Championships Marathon, Moscow.
My body is starting to get back to where it was last summer when I was training for STWM; I am ready for bed by 10 pm, I'm excited about the next morning's workout, and I want to eat even better than ever. For the most part from May-Aug, Rick and I will keep to my usual training routine, implementing a bit more mileage (160-170 km/wk) and faster workouts. I have been splitting my training on the weekends, which I've enjoyed so I may stick to that. It's easy to do an hour on the bike at home in the morning before activities such as hockey or church, then finish with the pool, elliptical and run later in the afternoon without having to be gone for so long. I have yet to figure out exactly how I'll train when the boys are out of school in mid-June. They are a bit too old for the childcare at the gym so I may continue splitting my training, including running doubles, in June and July. As for what I call "Phase One" of my diet, avoiding any sort of sweet or fatty treat has been no big deal. When others are eating ice cream, cookies, or anything like that, I am not tempted, usually get myself a big cup of tea, and the time passes. Moment on the lips, lifetime on the hips! I didn't think I would start my, "Phase Two" until May but I seemed to be ready now. I'm a 36 year old mom of three running the marathon at the world championships in August, so why not give it my all. When I race Aug 10, it will be the longest post-baby time period of 29 months since having kids. My previous was 22 months. I do not want to look back at this time in my life and have any regrets. There's so much you can't control with running but for the things I can change to make myself faster, stronger, and healthier, I certainly will.
I get many questions about what I eat as a mom, elite marathoner and dietitian. I will write about my "Phase Two" this week.
We enjoyed ourselves as a family at our oldest son's hockey tournament this past weekend. Between the hotel and pool, laser tag, hockey arena, and restaurants, it was a great time. Enjoy this video of Micah. He drew a penalty shot because he was tripped on a breakaway. Penalty shots don't happen very often. He didn't score but it was very exciting and it's something he'll likely always remember!
Overall, I feel great. My body seems physically stronger each day, especially my core, glutes and legs. I am very pleased. I have consumed lots of my chocolate Emend and have made great use of my Saucony recovery gear for the ribs and legs! I think that when one begins a new training season, strength is a very important first step. And I am there. The speed comes later. And I can wait.
Since I spent Dec and Jan mostly cross-training, I'm still in the habit of totaling cardio minutes per week. Last week I did 11 hours of pool running, biking, elliptical and running. My mileage was 30 km at about 5:00 min/km with my longest run at 8 km. This week I did 12 hours of cardio, my mileage was 50 km at about 4:22/km with my longest run at 13 km. Slowly and steadily, I am getting there. Continuing to be patient and consistent is key.
Rick and I have set my tentative racing plan, which is very exciting. Details have yet to be confirmed but we are looking at:
Mar 24 Around the Bay 30 km, Hamilton.
This is going to be a training run. I won't wear racing flats and will dress warm and run with no set goal time!
Apr 6 Harry's Spring Run Off 8 km, Toronto.
Apr 28 Canadian Half Marathon Championships, Montreal.
May 25 Tamarack Ottawa 10 km, Ottawa.
June 23 Scotiabank Vancouver Half Marathon, Vancouver.
Aug 10 IAAF World Championships Marathon, Moscow.
My body is starting to get back to where it was last summer when I was training for STWM; I am ready for bed by 10 pm, I'm excited about the next morning's workout, and I want to eat even better than ever. For the most part from May-Aug, Rick and I will keep to my usual training routine, implementing a bit more mileage (160-170 km/wk) and faster workouts. I have been splitting my training on the weekends, which I've enjoyed so I may stick to that. It's easy to do an hour on the bike at home in the morning before activities such as hockey or church, then finish with the pool, elliptical and run later in the afternoon without having to be gone for so long. I have yet to figure out exactly how I'll train when the boys are out of school in mid-June. They are a bit too old for the childcare at the gym so I may continue splitting my training, including running doubles, in June and July. As for what I call "Phase One" of my diet, avoiding any sort of sweet or fatty treat has been no big deal. When others are eating ice cream, cookies, or anything like that, I am not tempted, usually get myself a big cup of tea, and the time passes. Moment on the lips, lifetime on the hips! I didn't think I would start my, "Phase Two" until May but I seemed to be ready now. I'm a 36 year old mom of three running the marathon at the world championships in August, so why not give it my all. When I race Aug 10, it will be the longest post-baby time period of 29 months since having kids. My previous was 22 months. I do not want to look back at this time in my life and have any regrets. There's so much you can't control with running but for the things I can change to make myself faster, stronger, and healthier, I certainly will.
I get many questions about what I eat as a mom, elite marathoner and dietitian. I will write about my "Phase Two" this week.
We enjoyed ourselves as a family at our oldest son's hockey tournament this past weekend. Between the hotel and pool, laser tag, hockey arena, and restaurants, it was a great time. Enjoy this video of Micah. He drew a penalty shot because he was tripped on a breakaway. Penalty shots don't happen very often. He didn't score but it was very exciting and it's something he'll likely always remember!
Saturday, February 16, 2013
Pain will not Prevail
When you experience intense pain, you remember. And when you think about those times, you know how they compare to each other. After fracturing my two ribs, I now have a new personal pain ranking!
1. Childbirth x 3. Every labour and delivery has been different. My first was 52 hrs from when my water broke to when he was born. Because I ended up having to have an epidural (it was that or a c-section), I didn't experience the same labour pain as I did later with my others. But there is something to be said about 52 hrs! Labour for my second child was similar to my first where I was in labour but not dilating. I remember feeling like a wild animal caged in the corner while we waited hours for the anesthesiologist to come, only to have an epidural attempted twice, which did not work thoroughly (trust me, you know it's not working when you've had one work properly before!). From the time my water broke to when he was born, it was 14 hrs. Then, labour for my third was again different. I was induced with the gel this time (overdue 10 days, like my second) because my water had not yet broken. The gel was extremely effective but in a somewhat artificial way because your entire body isn't necessarily in synch. I was only in active labour for about 4 hrs with her, going from 2 to 9 cm from Brantford to Hamilton (30 min drive)! Dilation varies but I think it averages 1 cm/hr. You do the math. Ok, enough about this topic!
2. Fracturing Two Ribs. Yep, it's got the #2 spot. Sneezing, laying down, rolling over, bending over, getting up from laying down, and breathing was pretty nasty for about 10 days. The good news is that the worst part is over now. I have to take extra caution around the kids and with the ice outside because bumping the area would be nasty. We decided that it'd be best to put the skates away until next season because of this. It was a difficult decision and I will certainly return to it but I have to let myself heal and falling again would really set me back.
3. Wisdom Teeth Extraction. I had a dental abscess and dry socket when I had my four wisdom teeth extracted in my early 20's. I could not reach my surgeon and was beside myself, not knowing what was happening. I remember rocking in my chair in pain, back and forth, watching the clock to take my next pain pill.
4. Fascial Scraping. Having plantar fasciitis over the years, I've had a few people do the fascial scraping (aka Graston) on the bottom of my feet/lower leg.
I must say that having kids has been a welcome distraction to most of this (although the reason for the #1 pain!). I used to take my second son with me while I had the fascial scraping done. He'd hold my hand and I'd read books to him during the treatment. It helped take my mind off things. As for the fractured ribs, life goes on. It's painful but I have to get things done around the house; I can't sit and feel sorry for myself, waiting to get better. It will come.
I had a pretty decent week. Like I said before, this injury hasn't set me too far off the original plan. I've only lost one training day and have toughed it out. I still can't swim front crawl but can do some breaststroke. And I can do the elliptical, holding the handles with my hands now. I continue pool running, biking and running with minimal pain. I did about 11 hrs of cardio and my RHR is 32. Tomorrow's 8 km run will be my longest yet! I'm going to stay on the treadmill for another two weeks to be safe. Then I'll gradually get outside, starting with the trails then the road. Running Around the Bay is still the plan but it will be more of a training run. I'd love to complete it with a solid effort.
God is good. All the time!
1. Childbirth x 3. Every labour and delivery has been different. My first was 52 hrs from when my water broke to when he was born. Because I ended up having to have an epidural (it was that or a c-section), I didn't experience the same labour pain as I did later with my others. But there is something to be said about 52 hrs! Labour for my second child was similar to my first where I was in labour but not dilating. I remember feeling like a wild animal caged in the corner while we waited hours for the anesthesiologist to come, only to have an epidural attempted twice, which did not work thoroughly (trust me, you know it's not working when you've had one work properly before!). From the time my water broke to when he was born, it was 14 hrs. Then, labour for my third was again different. I was induced with the gel this time (overdue 10 days, like my second) because my water had not yet broken. The gel was extremely effective but in a somewhat artificial way because your entire body isn't necessarily in synch. I was only in active labour for about 4 hrs with her, going from 2 to 9 cm from Brantford to Hamilton (30 min drive)! Dilation varies but I think it averages 1 cm/hr. You do the math. Ok, enough about this topic!
2. Fracturing Two Ribs. Yep, it's got the #2 spot. Sneezing, laying down, rolling over, bending over, getting up from laying down, and breathing was pretty nasty for about 10 days. The good news is that the worst part is over now. I have to take extra caution around the kids and with the ice outside because bumping the area would be nasty. We decided that it'd be best to put the skates away until next season because of this. It was a difficult decision and I will certainly return to it but I have to let myself heal and falling again would really set me back.
3. Wisdom Teeth Extraction. I had a dental abscess and dry socket when I had my four wisdom teeth extracted in my early 20's. I could not reach my surgeon and was beside myself, not knowing what was happening. I remember rocking in my chair in pain, back and forth, watching the clock to take my next pain pill.
4. Fascial Scraping. Having plantar fasciitis over the years, I've had a few people do the fascial scraping (aka Graston) on the bottom of my feet/lower leg.
I must say that having kids has been a welcome distraction to most of this (although the reason for the #1 pain!). I used to take my second son with me while I had the fascial scraping done. He'd hold my hand and I'd read books to him during the treatment. It helped take my mind off things. As for the fractured ribs, life goes on. It's painful but I have to get things done around the house; I can't sit and feel sorry for myself, waiting to get better. It will come.
I had a pretty decent week. Like I said before, this injury hasn't set me too far off the original plan. I've only lost one training day and have toughed it out. I still can't swim front crawl but can do some breaststroke. And I can do the elliptical, holding the handles with my hands now. I continue pool running, biking and running with minimal pain. I did about 11 hrs of cardio and my RHR is 32. Tomorrow's 8 km run will be my longest yet! I'm going to stay on the treadmill for another two weeks to be safe. Then I'll gradually get outside, starting with the trails then the road. Running Around the Bay is still the plan but it will be more of a training run. I'd love to complete it with a solid effort.
God is good. All the time!
| I've been wearing this thing around since my back has been pretty sore due to compensation. Of course, heat and ice are in the mix. I had a much better physio session with Patricia this week because we were able to do much more than last. In only 10 days, it's much easier to get those pelvic/glute muscles engaged again because the pain is less. Sherri worked on my diaphragm as this is often an area of concern with rib injuries. Breathing exercises are now part of the daily routine! |
| I've been wearing my compression gear, which has helped keep the ribcage secure. Thanks, Saucony! |
| I'm wanting more of my post work-out Stacey B mixture of pureed plain greek yogurt, kale, frozen blueberries, protein powder and a bit of pumpkin seed butter. It's our favourite lunch for Leah and I! |
| And this is how it ended before I started my phase one (Feb-May) of no-treats-for-six-months. Phase two (May-Aug) will be even tighter. More about that later but it will likely involve a change in my grain products consumption. |
| This has been a great crock pot week. With hockey practices and other things going on, this is the way to go! We enjoyed some pork tenderloin and chicken this week and I cooked some Red River cereal in it overnight. I'll try doing steel cut oats this week. |
 |
| So glad I contributed to the awareness of this. There were 96, 266, 266 tweets, Facebook shares, texts and long distance calls, which totaled $4, 813,313.30 additional dollars Bell donated to mental health programs. Mental health issues are often difficult to understand. My mom suffered most of her life from mental illness. When she was diagnosed with leukemia, it was much easier for people to understand. |
| Micah came home with his "stories" book from school the other day. Most were about how much he loves hockey. But he also had a few other cute entries, including this one, "My mom is fast. She almost made it to the Olympics. She is the fastest in our family. And once she was the fastest in Canada (2010)". Love that boy! |
Saturday, February 9, 2013
Another Obstacle - Finding Strength to Persevere
So, I had a bit of an accident this week. After 20+ years of hockey, I'd never broken a bone or had a major injury. But this streak came to an abrupt end on Tuesday.
I've been on the ice a lot this season with the kids, helping with hockey practices, taking them to public skates, and joining them with their school. I've enjoyed volunteering my time, helping kids establish the fundamentals of skating and Leah's loved the opportunity to get on her skates too. Also, it's been a good way to get the glute and hip areas a bit stronger.
So, on Tuesday I was at the school skate with the grade 1-3's. With my skates on, I was holding Leah who had her skates and helmet on, chatting with another mom who is in Canada with her family until June when they return to the mission field. Ironically, we were talking about training at altitude. She lived in an area where many travel to hike the hilly mountains. I can't remember much more about the conversation because all of a sudden I had my feet knocked out from underneath me. I didn't know what was happening and heard myself scream while in mid-air. Leah and I fell to the ground. Hard. And I got the wind knocked out of me. Playing hockey, I'd experienced this before but this time it was much worse. I'd never hit the ground so hard nor unexpectedly with child in arms. I fell directly on one of Leah's skates. My first natural reaction was to see if Leah was ok. Many ran to my rescue and insisted that I not pick her up. I could hardly get up myself, was having a hard time catching my breath, and had major pain in my ribcage. I had been hit by a speedster, not watching his path. These things happen.
I was pretty shook up and emotional, especially because it was Micah's 7th birthday and afterward he kept skating past, looking to see if I was ok. I knew he was concerned.One of my desires as a runner was to always keep active as a mom with my kids. Seeing him hurting for me was really emotional.
That day and the next weren't terribly bad. I had already worked out Tuesday morning and continued with my usual training routine Wednesday but modified it a bit. I couldn't swim laps but could pool run, use the elliptical, bike and run on the treadmill at a moderate effort. Wednesday evening while at work, I chatted with my running friend, Dr. Henry who said the real pain was yet to come as part of the healing. I broke a rib a year and a half ago but it wasn't nearly this bad. Thursday morning I headed to the gym at 5:30 am and was really hurting. I only biked and pool ran. Upon returning home, the pain really started. That evening I had a physio appointment and Sherri confirmed that 2 ribs were indeed fractured. A few more tears were shed, hearing her say what I already knew. Patricia did a modified version of our session and they assured me I would maintain what I'd been working on with my pelvis and next week would be much better.
A few of the hardest things have been laying down, getting up, and sleeping. Like the later stages of pregnancy, getting comfortable has been difficult. I've been using my body pillow. To add insult to injury, I also got a cold and discovered that you can't sneeze without taking a full breath. Even blowing my nose has been difficult. Thankfully it hasn't been in my chest. Coughing would be difficult.
On Friday morning, I again woke up with a lot of pain. I so wanted to work out but knew my body was saying no. It ended up being a snow day so the boys were home from school, and the babysitting at the gym was cancelled. So, I listened, stayed home, and made a larger than usual pot of coffee. I enjoyed the family day and later a night out with some girlfriends, hearing Kevin Leman speak at the Full Circle, Lead with Love, Crossroad's Women's Conference in Burlington. I knew Dr. Leman would be entertaining so was glad I wrapped my ribcage with a tensor bandage before I left!
Today I am feeling much better. I was able to take my first full breath to sneeze, although it hurt terribly! I can stretch my arm up without pain and think the worst is over. Fortunately this injury won't set us back too far from the plan since we've been very conservative with my return to running. Sherri and Patricia will keep an eye on things at my weekly appointments.
I sat down to email Rick an update and I thought I would end by sharing it ...
I've been on the ice a lot this season with the kids, helping with hockey practices, taking them to public skates, and joining them with their school. I've enjoyed volunteering my time, helping kids establish the fundamentals of skating and Leah's loved the opportunity to get on her skates too. Also, it's been a good way to get the glute and hip areas a bit stronger.
So, on Tuesday I was at the school skate with the grade 1-3's. With my skates on, I was holding Leah who had her skates and helmet on, chatting with another mom who is in Canada with her family until June when they return to the mission field. Ironically, we were talking about training at altitude. She lived in an area where many travel to hike the hilly mountains. I can't remember much more about the conversation because all of a sudden I had my feet knocked out from underneath me. I didn't know what was happening and heard myself scream while in mid-air. Leah and I fell to the ground. Hard. And I got the wind knocked out of me. Playing hockey, I'd experienced this before but this time it was much worse. I'd never hit the ground so hard nor unexpectedly with child in arms. I fell directly on one of Leah's skates. My first natural reaction was to see if Leah was ok. Many ran to my rescue and insisted that I not pick her up. I could hardly get up myself, was having a hard time catching my breath, and had major pain in my ribcage. I had been hit by a speedster, not watching his path. These things happen.
I was pretty shook up and emotional, especially because it was Micah's 7th birthday and afterward he kept skating past, looking to see if I was ok. I knew he was concerned.One of my desires as a runner was to always keep active as a mom with my kids. Seeing him hurting for me was really emotional.
That day and the next weren't terribly bad. I had already worked out Tuesday morning and continued with my usual training routine Wednesday but modified it a bit. I couldn't swim laps but could pool run, use the elliptical, bike and run on the treadmill at a moderate effort. Wednesday evening while at work, I chatted with my running friend, Dr. Henry who said the real pain was yet to come as part of the healing. I broke a rib a year and a half ago but it wasn't nearly this bad. Thursday morning I headed to the gym at 5:30 am and was really hurting. I only biked and pool ran. Upon returning home, the pain really started. That evening I had a physio appointment and Sherri confirmed that 2 ribs were indeed fractured. A few more tears were shed, hearing her say what I already knew. Patricia did a modified version of our session and they assured me I would maintain what I'd been working on with my pelvis and next week would be much better.
A few of the hardest things have been laying down, getting up, and sleeping. Like the later stages of pregnancy, getting comfortable has been difficult. I've been using my body pillow. To add insult to injury, I also got a cold and discovered that you can't sneeze without taking a full breath. Even blowing my nose has been difficult. Thankfully it hasn't been in my chest. Coughing would be difficult.
On Friday morning, I again woke up with a lot of pain. I so wanted to work out but knew my body was saying no. It ended up being a snow day so the boys were home from school, and the babysitting at the gym was cancelled. So, I listened, stayed home, and made a larger than usual pot of coffee. I enjoyed the family day and later a night out with some girlfriends, hearing Kevin Leman speak at the Full Circle, Lead with Love, Crossroad's Women's Conference in Burlington. I knew Dr. Leman would be entertaining so was glad I wrapped my ribcage with a tensor bandage before I left!
Today I am feeling much better. I was able to take my first full breath to sneeze, although it hurt terribly! I can stretch my arm up without pain and think the worst is over. Fortunately this injury won't set us back too far from the plan since we've been very conservative with my return to running. Sherri and Patricia will keep an eye on things at my weekly appointments.
I sat down to email Rick an update and I thought I would end by sharing it ...
Hi Rick,
Just thought I'd send you an update.I enjoyed my day off yesterday and did a lot of thinking. Life is full of ups and downs and I know I will get through this trial. Right
now the Christian radio station has a program on about finding strength
to persevere. It is based on professional athletes and they have some
interesting guest speakers with great stories. How fitting.
The
broken ribs is another trial to go through but we will overcome.
Perhaps my hip needed just a bit more time to ease into the running so
it may be a blessing in the end.
We just had our pancake and waffle breakfast, I have coffee and my Bible in hand, and the kids are playing nicely. Blessed.
I'm
going to enjoy this last day of relaxation and eating anything because
tomorrow is the big day. My plan was to go back to my no sweets or
unhealthy food like I did before Toronto (for 3 months). Tomorrow is
six months to the day I will run in Moscow so I am ready to get back on
track again. I just had my last waffle and will end the day with one
last treat.
I rode the bike this morning for 40 minutes and
plan to do my 2 x 10 minute running sessions this afternoon on the
treadmill. Perhaps a wintery walk later too for fresh air and
reflection. I will continue to be very careful and use pain as my
guide.
In summary...
I. Am. Ready.
Day one is Feb 10 And that is tomorrow!
I am quite excited to see the training plan you have developed for me.
Krista
Isaiah 40:31
New King James Version (NKJV)
31 But those who wait on the Lord
Shall renew their strength;
They shall mount up with wings like eagles,
They shall run and not be weary,
They shall walk and not faint.
Shall renew their strength;
They shall mount up with wings like eagles,
They shall run and not be weary,
They shall walk and not faint.
| Tour of the new Wayne Gretzky Sports Centre: Krista DuChene, Kevin Sullivan, Rick Mannen, Rick Sullivan, and Sandy Jackson. Kevin came to his hometown, Brantford, to speak at the annual Brantford Sports Banquet. Congratulations to NHL'er Adam Henrique,
winner of the Frank Tomlin Award for sportsperson of the year. Honoured to have been a finalist with PGA Tour golfer,
David Hearn. http://www.brantnews.com/sports/2012s-best%E2%80%A8-in-sport/ http://www.brantfordexpositor.ca/2013/02/07/henrique-its-a-big-honour |
| Saucony compression shirt, ice pack, and tensor bandage with two taped broken ribs underneath. Leah frequently brings me my heating pad and ice packs, which is so cute. I guess it's become normal around here! | |
Monday, February 4, 2013
Perseverance.
James 1:2-4
2 Consider it pure joy, my brothers and sisters,whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.
Currently, Wesley and Tarah Korir are in Kenya while he trains for the Boston Marathon, they spend time with his family, and continue developing the Kenya Kids Foundation. When I read their updates on Facebook and Twitter, I feel a tug at my heart. I've written about my desire to someday go down there as a family; to serve using our gifts, give our kids an amazing experience, and train at altitude. There are a handful of other Canadian marathoners (Rejean, Eric, Reid, Lanni) training in Africa right now and I'd love to be there but it's not my time. But, I can let you know the needs arising. Recently Tarah described their current financial need to help with healthcare, schooling, and clean drinking water. They could also benefit from educational materials. You can read about the specific details here. After recently receiving my winnings from the Scotiabank Toronto Waterfront Marathon and the Canada Running Series 2012 championship, my husband and I were able to give to the Kenya Kids Foundation, and plan to continue doing so. Paul Gains wrote about it an a recent article, here.
In the meantime, I will continue persevering with the many things I've been blessed with in this amazing country...
I have a great coach who is leading me wisely to a full recovery. Read this article, here about how "A 'sole' mate keeps a runner on track".
I have a brand new washing machine that got a real workout last week while the kids battled stomach flu!
I go to a great gym that's close by with new extended hours, making it possible to work out before getting the kids ready for school.
I have an amazing, supportive husband with a great job, allowing me to do this marathon thing!
I have three sweet kids who are individual in their own way, and a great joy to raise.
I have great support from my sponsors: Saucony, Eload, Chariot Carriers AND most recently, Essential Physiotherapy & Wellness.
So, I keep on keeping on.
I continue averaging 9-10 hours/week using the pool, bike, elliptical and treadmill. After this week, I should be back to a fairly regular, daily running routine! Sunday, February 10 will be exactly 6 months to Worlds so the timing is perfect. I've been increasing my running times and it's feeling great. There is no pain in the hip but the legs certainly aren't as strong as they were a year ago at this time! It's all good though. I remember Mary Davies saying that she was fit, cardiovascular-wise but the legs just didn't have the ground work in them when she attempted the 2012 Ottawa Marathon to try to qualify for the Olympics to represent her country, New Zealand. She too suffered a possible pregnancy-related injury. Hey, our bodies go through a lot, having babies but it makes us stronger marathoners! We all know her amazing outcome a few months after Ottawa, as STWM winner with a new personal best time of 2:28:57!
I think the thing that encourages me the most is that when I run, my heart-rate isn't elevated nearly to the level it is when I bike. Between all my activities, I've averaged between 90-170 BPM. Walking has been the lowest and biking the highest. And my RHR at night is in the low 30's. Here's an article I found that assures me we've done the right thing while recovering.
I hope that I can gradually increase my running mileage to 160 km/wk by May when I start my build to Worlds. Working backwards, we'd aim for 80 km/wk at the end of Feb, 120 km/wk at the end of March, and 160 km/wk at the end of April. This works out to be about +10 km/wk, which should be o.k. I'm in good hands at Essential Physiotherapy so they'll keep an eye on things.
It's nearly time for bed since tomorrow is a 5:00 am wake-up to get to the gym and back before getting the kids ready for school. Tomorrow also marks 7 years since completing my first baby marathon in 52 hours. Talk about perseverance!
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2nd Woman.