12.19.2014

Friday Favorite: Finish Lines

This pretty much says it all......


I promise, my race recap is coming soon. Happy Friday!

Daily Gratitude: I am thankful for each finish line I am able to cross.
Daily Affirmation: My finish line is a new start line.

12.17.2014

Delayed Onset Muscle Soreness (DOMS)

A common question I get asked after running a marathon is "How are your legs?". This really is a great question and I have my guidelines that I use to truly assess the effort I put forth on race day, my level of fitness, and my rate of recovery. With that being said, let's talk about delayed onset muscle soreness or DOMS.

If all goes well, right after the race I am not doing too bad at all. I love to finish without my legs already screaming although that has happened to me years ago. That was a tough race and I truly pushed my limits. But through ongoing training, my level of discomfort post-race has been decreasing and that is a good thing. But still, I tend to experience some DOMS.

The Honolulu Marathon was on Sunday. Monday morning I was a bit tight but got up early, ran a mile, and cycled some. I then spent the day walking around Waikiki until my legs wanted to scream. More exactly, an area above the outside of my right ankle but that is another story.

Come Tuesday, when I woke up I was very stiff and achy. My legs were tender and I knew I was in DOMS mode. The good news is I could still walk down stairs normally but my quads were letting me know they were aching.

What is DOMS?

The muscle soreness and aches you begin to feel 24-72 hours after exercise. If you are sore immediately, that is acute muscle soreness. The thought is that DOMS is triggered my tiny tears to your muscles that happened when you were exercising. Another theory is that accumulated calcium is leading to inflammation. Either could be true but I tend to lean towards the micro tears since that makes sense to me...not that calcium doesn't but the calcium theory seems close to the lactic acid theory of years ago that has been debunked. Whatever the cause, what you really need to know is what to do now.

How do I treat DOMS?

My treatment for muscle soreness leans towards active recovery, which makes sense since I run every day. But when my muscles are aching I run less and/or slower. I am not sprinting, running hills, or aiming for need distance milestones. Slow and easy wins the race. I also lean towards yoga and stretching since those feel good but be careful with stretching. Aggressive stretching can lead to more muscle tears so think gentle and calm. Next, I love sports massages and/or foam rollers. Again, gentle. It will hurt some on tender muscles but it should be a tolerable and perhaps soothing ache not painful. Give your muscles some love. I have never down an ice bath but some swear by that. It is just too much for me and I tend to avoid my hot Epsom baths at this time too. I go to them for mild soreness after a tough workout, not DOMS. And yes, rest. Get some extra sleep. This is prime healing time for your body. One thing I do not turn to is painkillers. I know some people do but I avoid taking any as much as possible. There are too many side effects and risks with regular painkiller use so I keep that for the days I really, really need it.

Is DOMS bad?

Not necessarily, it is a sign that you are working your body and yes, you will grow in strength. However, you can avoid DOMS by gradually building up your training program and not making sudden increases in speed, distance, or intensity of your training. Listen to your body. Although DOMS every now and then is part of an active life, too much muscle damage goes beyond DOMS to an injury. Take care of your body, rest, hydrate, and have many more years of happy running!

Daily Gratitude: I am thankful for yoga.
Daily Affirmation: I know my body.


12.16.2014

Honolulu Marathon ~ quick update

I will post a full race report for later but for now know I now have my first wet and windy marathon under my belt.




Daily Gratitude: I am thankful for marathon #7
Daily Affirmation: I grow in strength every day.

12.12.2014

Friday Favorites: huma chia energy gel

At one point or another when a runner chooses to run longer distances they will turn to some sort of fuel to ingest during their run. In my years of running long I have tried many options with some not being as clean and natural as I hoped. In fact, in the beginning I turned to more processed options since that was all I heard about.

So today I am going to tell you about one of my favorites - huma chia energy gel...blueberry to be exact.

Ironically, it was during a blogger gift exchange that I was introduced to this product. Prior to this I was using something natural but it just didn't go down well and was a wee bit chunky. That is not nice during a long run but I endured since I needed fuel and wanted something natural. In fact, I started alternating this fuel with applesauce to go to try to not have to swallow that chunk too much. It wasn't nice and the huma gels were a pleasant surprise. They tasted good AND they were smooth. No chunk. And great ingredients!

When I first "met" huma they had only a few flavors: strawberries, apple & cinnamon, mangoes, blueberries, and raspberries. Hopefully you can figure out what the first ingredient in each was. Yes, fruit puree. That made me smile! After that you have evaporated cane juice, brown rice syrup, filtered water, ground chia seeds, sea salt, perhaps citric acid and perhaps caffeine. Today I noticed they have a few more flavors on the list: lemonade, chocolate, and cafe mocha. These do not have the fruit purees.

Each does contain the chia seeds, which inspired me to read up some on chia seeds. They come from the desert plant, Salvia hispanica, and contain omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Each gel packet is 100 calories with 1g of fat, 105-110 mg sodium, 25-50 mg of potassium, 21-25 g carbs, 1 g fiber, 14-15 g sugar, and 1 g protein.

Let's chat! What do you ingest on long runs?

Daily Gratitude: I am thankful that I was introduced to this gel. I just wish I could remember who gave it to me!
Daily Affirmation: I have a loving heart.