Those heading to Ironman Arizona and Ironman Florida from cooler environments should consider strategies for acclimating to heat and humidity for the race. IMAZ folks living in cool climates should be over-dressing now. See strategies in the two-part column, Acclimating to Heat and Humidity.
A triathlete that I’ve coached for years (one-on-one personal training, then consulting/advising him on self-coaching questions) wondered what’s next after Ironman? He told me he needs a new drug. Maybe you need one too?
USA Cycling time trials in your area?
How about long distance cycling goals? (Bike tours or long-distance events.)
Q. I ran my first marathon last weekend. I’m thrilled that I finished and I had a decent time as well. I felt pretty good the day after the race, but two days later I’m exhausted. How long will it take before I’m back to normal? Should I be running now?
A. First, congratulations on your finish! For your questions, my preference is that athletes not run the first week after a marathon or an Ironman distance race. You can walk, swim or ride a bike. Give your body a chance to heal. You can pick up the running again after a week, but keep the runs short and easy. Running on soft surfaces such as dirt, grass or a treadmill might be easier on your body. Not knowing much about you, it’s tough for me to prescribe how much running you can do the second week. Your primary goal is to recover.
How long until you’re back to “normal?” I find it usually takes four weeks to recover and feel 100 percent after a marathon or an Ironman. You can find more information on recovery time in a column I wrote awhile back.
Q. I’m a triathlete trying to improve my swimming speed in the off-season. I use your Workouts in a Binder cards when I swim on my own and I also swim with a masters group. I’ve just moved up to a new lane in my masters group and I’m struggling. The lane typically swims on a 1:40 send-off time. Yesterday we had 6 x 100 on 1:40 as the first part of the main set. I made the first three (just barely) send-offs and came in on the 1:41 on number four. Should I have just pushed off and kept swimming what would amount to a steady 300 or should I rest a 50? What is better for me?
A. As a triathlete you do need the endurance to swim long distances at a steady pace. But…too many triathletes settle for slogging it out in all the main sets in a masters swim and they end up swimming continuously. If you are going to improve speed, over a long distance, you need both endurance workouts (working on continuous swimming or broken swims with minimal rest) and workouts intended to increase the speed you can average during long swims (these are sets where you get rest and swim a faster average pace).
So, the answer to the question of “What is better for me?” depends on what you’ve been doing in training and what you need to improve. If you’ve been doing long, continuous swims or broken swims with little rest – sit out a 50 and aim to keep the speed high during these sets. If you’ve been doing a good number of broken swims with plenty of rest, go ahead and aim to finish the main set even if you’re dangling at the end of the lane and doing a continuous swim.
If you are among the many people who take calcium supplements, think again. While any calcium is better than no calcium, a calcium-rich diet is the best bet for bone health. Here's some info to help you keep your skeleton strong.
• You have a life-long need for calcium because your bones are constantly in flux, remodeling by releasing and then redepositing calcium.
• After menopause, the balance between bone breakdown and formation shifts, resulting in bone loss and therisk of osteoporosis—particularly if you are not eating adequate calcium-rich foods.
• The body’s ability to absorb calcium declines with age. That’s explains why the recommended intake of calcium goes from 1,000 to 1,200 milligrams per day for women over 50 and men over 70.
• Calcium depends on stomach acids to be absorbed, so consuming calcium as a food (as opposed to a supplement) enhances calcium absorption. Plus small doses of calcium are absorbed better than 500 mg doses. Hence, eating a calcium-rich food at each meal is preferable to the unnatural consumption of one big bolus of calcium via supplement.
• Yogurt (not Greek) offers more calcium ounce for ounce, than milk, plus the active cultures in yogurt increase the body’s absorption of calcium.
• If you are counting on spinach, collards, and Swiss chard for calcium, heads up. Those foods have a high level of oxalic acid, which binds calcium so you absorb less than the nutritional numbers promise. If you eat a wide variety of foods, this is of little significance, because the DRIs take into account dietary factors that effect absorption. But if veggies are your main calcium source, think again.
• Be sure to get adequate vitamin D (800 IUs daily) to make use of the calcium you consume.
Stacey Johnson, Senior Account Manager qualified for Boston! (By the skin of my teeth, but I'll take it!) I ran the Chicago Marathon last weekend and finished in 3:39, which was a PR for me and a Boston qualifying time (by 50 seconds). I'm pretty sure it was the best race I've ever run – great running weather in the 40s, awesome crowd support, never hitting the wall, annnnd not barfing after crossing the finish line (I cried a happy cry instead). I'm sorta thinking I should retire from running marathons now, because I'm not sure that race can be topped.
Jay Oziminski, Facilities Representative II along with 4 good friends and close to 40,000 new acquaintances, I ran the Chicago Marathon on October 7th. This was my second full marathon, and I completed the run in 4:19:50, which beat my Music City Marathon time by over an hour & my goal for this race by 10 minutes. Giordano's never tasted better than that evening!
Heather Campbell , Account Executive - Specialty Schools, ran the Chicago Marathon last Sunday, 10/7, along with 37,000+ runners! The weather was cool, and the flat course ran through the neighborhoods of Chicago. The best part (besides my PR!) were the fans, who offered unbelievable support pretty much all 26.2 miles! Add this race to the list if you are looking for a FUN marathon!
Danae Brooker from the San Diego office completed the Cactus to Clouds hike from the Palm Springs desert floor to the top of San Jacinto (10,834ft) - 23 miles (17-1/2 up and 5-1/2 down to the tram). It's ranked as the 5th toughest hike in North America! Wow, was it hard!
Cindy Bones Account Manager-Faith My Active was hiking on the white rock canyon & Arizona Hot springs trail. Because of the rain & hail last week all the sand bags were down but, thanks to the Boy Scouts repairs were made to most of the pools (God spas) I love this trail even though it is only 6 miles & not difficult at all...still One of my favorites!
Mike & Andy Reilly announced Ironman Hawaii together last Saturday. Andy also mixed the music for the17 hours and kept everyone rockin! IT WILL BE AIRED ON NBC SATURDAY OCTOBER 27TH FROM 4 - 6:00 PM ET.
Eric Olson (Business Solutions) spent the weekend on a bike following my wife's thrilling race here in Kona. I was able to follow the lead women as the marathon unfolded and, while Mary Beth faded from 1st off the bike to 5th at the finish, she was first American and showed she has the tools to win this thing. So happy for our good friends Xena (2nd) and Rinny (3rd). It was a battle!
Jeff Sample Sr. QA Engineer competed in the first annual Deserts Edge Triathlon. It was my first Olympic distance and given the circumstances it was a great result of 3hrs 1 minute. Finish Time: 3:01, Water Temp: 64 degrees, Air Temp at Start: 36 degrees, Wetsuit: None!
Heather West, Project Coordinator on October 7 I ran the Urban Cow Half Marathon in Sacramento, CA. Great race weather and a new PR! I have run this race 3 years in a row and it is probably my favorite half-marathon. My first half marathon too! The picture is me and my husband...the medals are real cowbells! Yesterday I did a 15 mile training run, in preparation for California International Marathon in December. I can't believe I ran 13 miles one weekend, and 15 miles the next. Having fun, as always.
Toya Reavis, Implementation Specialist competed in the 5K Masters National Championships this Saturday in Balboa Park on the famous Footlocker XC course at Morley Field. That lovely hill twice!! Our San Diego Track Club women's team won the 3rd overall team award!
Ashley Tejada this Sunday I competed in the Urban Surf 4 Kids - PaddleFest 2012. This first time event was a ton of fun ~ located in Mission Bay. I competed in the 2 mile paddle race, paddling on a Stand Up Surf Board [which was a lot more work than I expected]. The race was a lot of fun and I paddled the 2 miles in 30 minutes. I'm still waiting on the final results.
Emily Joller (Account Manager, Endurance) ran the Urban Cow Half Marathon on October 7th. Due to the lead bike sending the first wave of runners the wrong way, we got the pleasure of running an extra .70 miles. Still placed 1st in my age group/6th woman overall and won a cool milk jug!
Gordon Grey, Senior Manager Quality Assurance Operations, Saratoga Springs, NY and friends (Bob, Gordon, Tony, Gary) played the Shaker High School Reunion tourney at the 27 hole Van Patten Golf Course last week. A splendid time was shared by all as they posed for this shot on the par 3 15th tee. We all managed to escape the water on this one. We wouldn't be so lucky on the 16th.
Brit Bowles, Project Manager-Commerce last weekend, I got ACTIVE on a 6.5 mile hike past Summit Lake in Snoqualmie National Forest, WA. I enjoyed a wonderful day of amazing views and fall foliage with a few friends and of course my Border Collie Mz. Rocket before the rains came. Mt. Rainier was quite the site!
Rob Erekson and his brothers and friends participated in the Las Vegas Tough Mudder, the 2nd for Rob. After stepping up his training and running trails almost exclusively since SoCal #1 in February, this event was much easier and more enjoyable. In fact, it was so much fun Rob has already registered for Las Vegas in April 2013 and is building a team (hint, hint…if anybody wants to join). He is also planning on a few other events next year, including San Diego in November with an aim of finishing the course in under two hours.
Lauren Eder, Business Systems Analyst, GTO Back Office earned the right to eat a full Canadian Thanksgiving dinner by running the Okanagan Marathon in the morning, and in a little under 4 hours to boot (a bit of a surprise actually). The fall colours were beautiful and the weather could not have been better - once I figured out how to dress for 2C at the start and gradually strip for almost 20C by the finish. (Translation = 36F to 68F.) Better yet was having my kids and my dad (veteran of dozens of marathons) there for support.
Todd Preece, Art Pacheco, Edgar Lopez, Aaron Rigney, Seth Eaton and James Sola from the GTO team participated in the Del Mar Mud Run on October 6th. As a team we finished 3rd and Todd Preece got 2nd place overall!
Valerie Prestidge, Technical Account Manager, Endurance, & friend traveled to San Francisco & Napa this weekend, hiking Muir Woods & Mt. Tamalpais on Friday, then biking over the Golden Gate Bridge to Sausalito on Saturday. Sunday was a full day wine tour, where we were able to walk the vineyards & mash grapes!
Scott Friesen, ACM Product Manager (Burnaby) and his wife ran the Energizer Night Race on Saturday. The rain let up and made for an amazing night as 1,500 head lamps illuminated the Stanley Park seawall. He finished with a time of 45:59 and was happy to bump into a couple of fellow ACTIVEXers at the finish.
Erin Bredeson ran the Nike Women's Marathon this weekend in San Fransisco (I'm the one in blue). The medal for this race is a Tiffany's necklace given out by firemen!
MATTHEW HENRY (Interaction Designer, Bothell, WA) - Ran his fifth Chicago Marathon last week despite being sick and being as untrained as ever. But for the first time in five years, the weather in Chicago was perfect and actually seasonable! So, after all of the lowering expectations that led up to the race, paired with some very well-timed cookies and pretzels throughout the course, he managed to set a new PR of 4:27:58. The race was surprisingly even, with almost perfect pacing throughout and the very rare "never walking" achievement. Thanks to my pregnant sister for running with me just a little bit and bringing that delicious half a Panera cookie. Next up, Marine Corps Marathon in two weeks!
Melissa Muys, Account Executive - Active Network Business Solutions travelled to Santa Fe the other weekend and took advantage of an ActiveX day by participating in the Santa Fe Gourmet Classic. This Active event consisted of a 65-mile bike ride travelling through Santa Fe and out into the surrounding areas, winding around meadows with beautiful views of the Sangre de Cristo and Sandia Mountains. It included 5 gourmet catered stops with lunch at the Bonanza Creek Ranch - a studio set for Western movies. The following day Melissa visited Balloon Fiesta in Albuquerque, NM where her and her boyfriend enjoyed the gorgeous Balloon Glow that evening.
Don Combee, Lead Gen Specialist did Racquetball, mountain biking, skiing, camping & live music!
Not that long ago experts claimed a direct link between high-fructose corn syrup and obesity. Now it seems there is a good deal of controversy as to whether high-fructose corn syrup is a “cause” of obesity.
One columnist at the Mayo Clinic noted that research has shown that high-fructose corn syrup is chemically similar to table sugar. She notes that there remains controversy as to whether the body treats both sweeteners similarly or not.
At this time, there appears to be insufficient evidence that high-fructose corn syrup is any worse (or better) for you than sugar. Both can contribute to unwanted calories with very little nutrition.
It probably won’t surprise you that the manufacturers of both products (the Corn Refiners Association and the Sugar Association) are putting money into research and advertising because getting revenue from our sugar cravings is big money. If the Sugar Association can increase its share of the oh-so-sweet pie, it can mean big payoff. One source reported that in 2010 the Corn Refiners reported $27.3 million in revenue, while the Sugar Association had $2.4 million in revenue. The Sugar Association reported near doubling its revenue in 2011 to $4.2 million.
For all of us, the best advice is to keep consumption of all sugars minimized, particularly outside of the appropriate exercise and recovery windows.
The ads suggest coconut water is the perfect sports drink. What do ya' think?
Coconut water is marketed as being “100% pure” and “all natural.” Almost true. It has only two ingredients: coconut water (the watery liquid inside a green coconut) -- but also quite a bit of vitamin C that has been added to the drink. Not "all natural."
Coconut water is naturally rich in potassium (good) but has a high price tag (about $3 for a 17-ounce carton; bad).
Here’s how it compares (in portions commonly consumed by thirsty athletes) to Gatorade and orange juice:
Because serious athletes have a higher need for sodium than potassium during sweaty exercise (and you will simply flush the excess vitamin C down the toilet), I’d suggest you choose a higher-sodium sports drink during endurance workouts and spend your money on orange juice and other natural foods afterwards. That is, unless you happen to prefer the taste and digestibility of coconut water, which research suggests is not always the case (1)
1) Kalman, D, S Feldman, DKrieger, R Bloomer. Comparison of coconut water and a carbohydrate-electrolytesport drink on measures of hydration and physical performance inexercise-trained men. J Int Soc Sports Nutr 2012; 9:1
Looking for a fast lunch recipe? I’ve got one for you using pre-cooked rice, steamed veggies and chicken. The seasoning is likely something you haven’t used before…
First, if you keep cooked rice on hand it is easy to throw together a fast dish. Second, sometimes you have leftover baked chicken and you’re tired of salads. The third major ingredient is any veggie(s) you choose. If you have fresh ones, great – but – if you don’t and you’re in a big hurry, use the frozen steamer bag kind.
Use any volume of each ingredient you please. This allows you to adjust carbohydrates, fats and proteins to fuel a balanced lunch or one with higher carbs for a recovery meal.
Combine the rice, veggies and chopped chicken pieces in a bowl. Season to taste with olive oil (or butter or any other oil you normally use) and tamari soy sauce. The final ingredient…Mongolian Fire Oil.This yummy oil packs a punch of spice in small amounts so begin sparingly.
Of course you can use any protein or tofu rather than chicken. This easy, flexible recipe helps you eat healthy to fuel your training.
I like your book Workouts in a Binder. I am now entering offseason and will only be swimming twice a week. The book is set up for three to four swims per week. How do I use it with only two swims a week. (i.e. still follow the suggested workouts in order?) not sure.
Hi A.C. ~
Thanks for dropping me a note about Workouts in a Binder. I'm assuming you're a triathlete using the training plan on page 17.
That written, most triathletes have decent endurance and could work on gaining some speed in the off-season. Consider keeping the Endurance workouts shown on Saturday as one of your two workouts. For the second swim - consider replacing the Tuesday Form or Speed workouts with cards from the Anaerobic Endurance set. When the AE card says "fast" - I'd like you to really go FAST! No holding back and don't worry if speed fades during the set. Over time, you'll gain more endurance at the faster speeds.
Margaret Weniger and husband Luke competed in the Tiki Swim in Oceanside on Sunday. We both competed in the 2.4 mile swim and had a great time while battling 8-10 feet waves. It was great to get back to our swimming roots and managed to come home with some cool tiki statue hardware.
Michele Crepeau ran the Hamptons Half Marathon in East Hampton, NY with friends Stephanie, Ann Marie, Kristina and Hillary from California, Milwaukee and Chicago.
From the Singapore office. STUART OLDHAM (Sprint distance), GRACE TAI (Sprint distance), BRIAN BERGEY (Olympic distance), and DANZEL TAY (Olympic distance) participated in the Singapore Triathlon on Saturday. It was the first triathlon for Grace and Brian and everyone finished with a strong time despite the sweltering heat and humidity.
Ferrari Bunker, Customer Support Representative would like to turn in the attached photos for my Active X Day on Friday September 28, 2012. The one with the shadow is me pushing my 2 year old daughter along the Blue Heron Trail (not an easy task BTW!) It was just the 2 of us so it was hard to take pictures of myself LOL.
Courtney Munson- Memphis, TN- I finished up my triathlon season on Sunday, competing at Ironman Augusta 70.3. It was my first half ironman and I went into it confident in the work I had done this summer. I was very pleased to stick to my plan, take advantage of the downstream and wetsuit legal swim, beautiful bike in South Carolina, and pancake flat run to have a great race. I finished way under my expected time (mostly because I finally put together a better bike segment) and really enjoyed the whole day. I am very thankful for my friends and family who put up with my swim/bike/run all the time; it was great to have support in Augusta and know that people back at home were cheering for me too.
Shekhar Wankhede and Hemant Choudhary from Clarksburg MD office ran 5K-Great Pumpkin Fun Run this Sunday. Cross-country course was throughout Summers Farm, including a run through the corn and pumpkin fields. Run was fundraiser for St. Jude Children’s Research Hospital. Donation can be done @ http://www.active.com/donate/greatpumpkinrace2012
Ed Mullen- Senior Account Executive Golf won his Ryder Cup Match in Florida over the weekend representing the US team for his club in a match play format.
Melissa Wray, Software QA Engineer and her husband, friends and went tree climbing and zip lining this weekend. It was in cottage country here in Ontario, Canada and it is gorgeous fall season here. We climbed trees about 65 feet high. The zip line was about 1000ft long and can reach speeds of up to 40km/h. A very fun way to spend a Sunday and my first time zip lining!
Thom Haupt from DMT is enjoying the last lift for the season at Beaver Creek Ski Resort. After doing a couple of runs on downhill single track he finished it off with a run through Village to Village enjoying the fall colors. Snow is coming soon to all my friends in Colorado.
Michael Hardeman spent Saturday and Sunday hiking and photographing the Mt. Sneffels range, Uncompahgre National Forest.
La Vada Taylor, Sr. billing Specialist on September 22nd, I completed my first 5k – The Dirty Girl Run – with my daughter, Sami. It was a lot of fun and I’m glad I did it! The picture doesn’t show how muddy we were. It was fun to get out and do something Active, with my daughter, for a good cause. On September 30th, my husband and I, with his sister and her husband, took a short hike at Lily Lake near Estes Park, CO. The weather was perfect and the foliage was in full color.
Heather West, Project Coordinator. Sunday I did a 9 mile run at Folsom lake in Rocklin, CA. It was so much fun. Rolling hills for the first half, and the second half was flat…except for the last mile which was a hill that slowly kept going and going until you realized “Hey, I’m running up a hill.” Beautiful scenery as well.
Stephen Branstetter, GM Youth & Education: On Sunday I joined a buddy that's training for Ironman Florida for 50 Miles of his 100 mile training day. Even though he pulled me the whole way the ride still smoked me. It was a great day for a ride though, we made our way through beautiful Woodinville, Carnation, and Redmond Washington.
Cindy Bones Account Manager for Faith-my ACTIVE was hiking and Jay walking 11 miles from the "Tunnels Trail" by the Hoover Dam an continuing on to the "Dam Trail" and "Bridge overlook". Because the trails do not actually connect, we had to get creative that's where the Jay walking comes in... :O . ok ok i'm a "Law Breaker"
Justin Moser, Marketing- Outdoors, raced the Bear Chase 50K in Lakewood, CO. Temperatures in the lower 70’s and beautiful scenery made for an excellent race overall. Fifty kilometers is a long way- but great friends and volunteers helped me get to the finish with a 4:09 time and 8th place finish overall (1.5 HR PR too!!). The finishing announcer lost his voice after only 4 hours though- he probably needs to take notes from Mike Reilly on how to push through a long day of finish line announcing.
Rob Mitchell (Web Designer – San Diego) headed up to do the Bakersfield Tri with his wife Blair and friend Jeff. It was a 100 degree day but the course along the Kern river and refreshing lake water made for a good race. The best part was our son Luke (7 ) doing his first triathlon with his buddy Aiden. The kids course was a ½ run followed by a 3 mile ride and a 100m swim but a volunteer error sent the kids on the bike route during the run so it ended up being a 3 mile run. Despite the extra run Luke had a blast and can’t wait to do it again!
Kyle Rose, Justin McHenry, Cliff Jurgens , Katie Schultz and Kirsten Barnocky of the new Broomfield Office participated in the Color Me Rad 5k as our Active Charity Challenge. Although we had seen the pictures and heard it was fun – we were all pleasantly surprised at how “colorful” it was! It was a beautiful Colorado day and loads of fun!
Jason Liebrecht and girlfriend Alison Whitney at Tour De Fat, San Diego. Alison organized this great event and raised over $27,000 for San Diego Mountain Bike Association. Volunteers Vaughn Valencia and girlfriend Sami at the start along with Lisa Woll were also there.
Exactly a year after her first half-marathon, Melissa Douglas completed her sixth, at the inaugural Surrey World Music Marathon. It must be running in the family: her 4-year-old son Rowan also did his first Kid’s Fun Run at the event.
Michael Rufli participated in a kickball tournament this weekend sponsored by Joe’s Crab Shack. The goal was to raise money to feed kids in the Nashville area. This was the first time they’ve done this tournament but plan to again next year with hopefully more teams. They had 8 teams this year and we brought home the trophy after playing 4 games over 4 hours. It was a long day but well worth it for the trophy and the kids.
Shayne McCoy, Online Account Manager was in Europe, and it was an incredible experience. In the first picture I from hiked through Cinque Terra from Vernazza to Monterosso, on the rugged coast of the Italian Riviera. The town pictured is called Vernazza, and is the most unique of all the towns. It’s also where the massive mud slide took place a few years back. The community really came together to clean up the mess, and it’s as beautiful as ever. I also traveled to Lauterbrunnen, Switzerland and had the chance to paraglide off the small city of Murren. I had breathtaking views of the Eiger, Monch and Jungfrau mountain ranges. It was such a rush!
Mark Roebke, Director of Product Innovation, was part of a 4-person team that won the 24-Hr Mountain Bike National Championships over the weekend in Colorado Springs, CO. The team completed 21 laps of the 14-mile technical course that was fun and challenging both day and night! Here's a podium shot rockin' the Star and Stripes (Mark is second from the left).
Katie Morse completed the Superfrog ½ Ironman this weekend in Coronado, CA. She placed 5th in her age group and was 21st overall female. Katie is the Program Manager for Wellness in the San Diego, CA office.
ACTIVE, was well represented at yesterday’sSuperFrog, sorry SUPERFROG, 70.3 Triathlon. All the buzz will be about early Active investor Lance Armstrong winning the race in a course record time. And how he looked in his Speedo. But a whole host of employees and friends ofActive were out there, doing great work on a hot day, across a difficult course(6 miles running in sand!):
Ashley Tejada, Nolan Hansen, and Jon Christopher did the super frog Triathlon this weekend. They finished 6th overall and 2nd in the mixed relay division. What a fun day.
Dave Turner reports. This is Staff Team Run Course for Saturday’s TRIDENT 4 miler and Sunday’s SUPERFROG triathlon. Pictured from left to right are Tom Bevilacqua, Dave Turner, Jess Bevilacqua, Ben Vaughan, and Sean Boucek. Our team was responsible for the run portion of the race in its entirety on Sunday which included race day execution, logistics, water stops, volunteer coordination, racer support and complete breakdown of the run course post-race (and a whole lot of other stuff) : ). We arrived on-site Saturday morning at 4:45AM to begin prep for the 4 miler that was set to take place. We worked until about 4pm Saturday and we were back at it Sunday all day from 5am til 5pm with a large percentage of the work over the weekend just plain gorilla labor. Good for the soul but it definitely feels different at 44 years old than it did at 18. : ) Loading, off-loading, wash, rinse, repeat. Our team feel things went fairly smooth out on the run course with a couple hiccups that we overcame quickly. Our unit takes a lot of pride in delivering a consistently well-organized, supportive, and efficient run course and we hope we delivered that the racers. As an athlete of these races myself, it is very gratifying to work the events that we love to race so much and to give back to both the organizations that put them on and to give to our fellow athletes during their hours of suffering. I saw lots of my Active brothers and sisters and everybody was having fun. Congrats and thanks to all for their support and participation in this race which only makes it better year after year!
Dani Oliver enjoyed Sunday morning with Active friends finishing the Mission Bay Sprint Triathlon. Big congratulations to Izzak Brassea, Bill Enloe, Cece Salomon-Lee, Katya Mansurova and Rachel Warren!!!
Q. Help! What’s the solution to intestinal problems during long runs?
A. Upset stomachs, nausea, cramping, and urgency to take a pit stop are common problems among long distance runners. Because each person has his or her personal response to long runs, I can only ask you lots of questions, but perhaps they will help you find an answer. Here goes...
• Are you running too far, too fast too soon and your body is telling you it isn’t ready for that distance?
• Are you stressed and anxious on long-run days, and your nerves are creating the problem?
• Do you eat too much food the night before? If so, try having your big meal at brunch the day before and eat lighter at night.
• Do you eat too much breakfast before the long run? Try eating part of the breakfast the night before, at bedtime, so you’ll be less hungry in the morning.
• Do you eat fatty, heavy foods (like a sausage, egg ‘n cheese biscuit) before the long run?
• Do you drink too much pre-run coffee?
• What do you use for fuel during the long runs? Gels sometimes cause GI problems. So can commercial sports drinks or candies with the wrong kind of sugar for your gut.
• Are you chewing sugarless gum? The sweetener (sorbitol) can cause GI distress such as gas and diarrhea.
• Do you eat yogurt, kefir, or take probiotics? They can help resolve bowel issues.
• Do you get dehydrated? Lack of fluids contributes to diarrhea.
• Do you eat a high fiber diet? “Healthy” diets with abundant whole grains, fruits and veggies can become problematic for some runners.
• Is the problem limited to during runs or do you have intestinal issues at other times of the day? Perhaps you have latent Irritable Bowel Syndrome that gets aggravated during long runs?
• Do other people in your family have intestinal issues, like constipation, diarrhea, bloating, or colon cancer? Perhaps you have problems digesting gluten (a genetic tendency) and should be tested to see if you have Celiac Disease?
• Have you kept food logs to track potential culprits so you can pinpoint, or at least narrow down, the problem?
Good luck being a food detective! And don’t hesitate to seek medical advice if all of the above suggestions fail to find a solution. A consultation with a local sports dietitian for a nutrition check-up can be very helpful! See www.SCANdpg.org for a referral network.
Please add your comments if you have found a solution not mentioned above!
It’s time for the 11th annual eteamz Spooky Site Contest!
Decorate your site with sounds, music, images and anything else you can find to show off your Halloween Spirit.
Make it scary, spooky or just plain fun! First place winner will receive a free year of PLUS, storage upgrade and Ad Option, second place will receive a free year of PLUS and the storage upgrade and third place will receive a free year of PLUS.
Submit your site to eteamz support no later than October 26th. Winners will be posted on the eteamz blog on October 30th.
Feel free to visit the links below to find images, sounds and fonts to use on your site for the contest.
NOTE: If you live near any of the workshop locations, please share this announcement with coaches, athletic trainers, personal trainers,dietitians, nutrition educators, and yes, serious athletes themselves.