Skip to main content

Mother of all blog posts- Race, Nutrition & more....

It is 1 week since I ran the Mississauga Half Marathon in 1:55:29. It was hands down my best race ever and I have been digesting it all week. I have wanted to blog about it but was too busy, and now there's so much more to blog about! I'm going to back it up from here:

Congruent with my strategic approach to motivation I booked this weekend "off" to study for a course exam- I have been procrastinating. By blocking off the time I looked forward to having a "college girl" weekend of books rewarded with good food and beer. This is what I have been munching on today (I warn you this post will be food picture heavy, but you guys always ask me what I eat!). Last night we hit the Apple Factory in Brampton where the produce was not only A+ but also inexpensive. We bought these beautiful sprouts, cranberry goat cheese, blackberry syrup and so much more! The hummus is a homemade refried bean/chick pea dip with tahini, lemon and no garlic- I do like it plain. This was nutritious fuel for my studious brain.

This was post race recovery week for me and I was back to business-as-usual with food. I admit I struggle replenishing post race quickly- it usually takes me a couple of days to get back on track. Honestly I think my body is just in shock for awhile. I had a friend for dinner this week and this is what we served: homemade salsa verde, guac, sourcream & some strange pickled hot pepper that I don't eat ;) We served it with chips and it was a delicious appetizer. For dinner Ben made scallops in vermouth with homemade pasta, asparagus, brussel sprouts & steamed greens with homemade dressing.
This was 2 full meals for me. I ate the 2nd one the following day and it was just as good!

Mid week the guys and I busted out a pretty intense workout in the gym. We logged some reps and I was sore for several days. I had several clients on Monday after my race and have worked out every day since in some capacity. I am trying to make a push so I am rolling with it!


Post race I tried to get back to basics with a focus on replenishment and protein to build upon the exertion I just spent, which looked like this: couscous/quinoa, raw veggies, chicken, mushrooms, greens, bean salad, mmmmm. And also like this (a variation): chicken with pan fried veggies, egg-foo with greens, bean sprouts and red peppers with red wine! I definitely replenished in a healthy way. There might have been a (big) bag of potato chips in there somewhere too :)


Coming off my carbo flush last week did take a full 2 days. This was my pre-race meal, as I'd planned: bean salad, mushrooms, greens, eggs, avocado, tomatoes, smoothie. It was perfect and I felt great nutritionally after my strategic week of food planning. It was my first attempt at carbo flush/load pre-race and I felt ready for race day. I had hydrated diligently for 2 days, which I felt offset the few beer I drank on Friday night :)

My clients scoff when I say that I lack discipline. I have what I like to call "big picture discipline", but sometimes in the moment I cave (like everyone else hehe). I drank beer Saturday night and stayed up too late. I woke up late at 6AM with a 7:30AM race. I was not motivated to eat oatmeal nor rush around to do it. I had a banana and coffee, 1 bite of a protein bar; I took a smoothie that I tossed out. Go figure. Pre-race nutrition plan blown in the blink of an eye. It was an intuitive morning and I just went with my gut.

I made it to the race by 7AM and the parking situation was different! The lot I typically use on race day was closed off and I had to circle around following cars to find another lot. I didn't find any of my runners in the agreed upon spot and was lined up to pee at 7:22. Kill me. By the time I found the start line they were singing the national anthem. At the risk of being rude I went forward, found a few of my runners, wished them well with hugs and continued to look for my running buddy Wayne amidst the thousands lined up. I squeezed towards the 1:45 pace bunny down the middle and I swear when I found Wayne and hugged him they began the 10-second countdown. That was a charmed start and I was so excited! We couldn't believe I found him and I admit I had started to panic a little :)


It was a typically fabulous race with warm perfect weather, clear sunny skies and a lot of really nice exchanges with runners along the route. The upshot is we ran a 1:55. I could have run faster but Wayne was doing SO well in his first ever half marathon that I could not leave him. We finished together in a very respectable time and had a great camaraderie that left me very uplifted.

For me performance wise I feel the progress I have earned. My RPE on the run was about the same as my postpartum race in 2010- about a 14 (moderate). My time that year was 2:06 so I figure I shaved 10 minutes off the same effort. Last year I ran a 1:51 with an RPE of about 16. I figure with a ramped up RPE a 1:45 is very achievable. I am very happy with my race pics. I look relaxed and happy and my form is great. I consider it a PB, and that's not loser talk :)

I'll also say that there is no doubt in my mind that my pre-race week nutrition SAVED me when race morning got chaotic. Big picture discipline trumps momentary interruptions. Now there's a lesson in turtle training :)






Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…

Step 1- the splint

The Ab Rehab Program has 4 components: SplintingGetting Up and Down CorrectlyTargeted Abdominal ExercisesEngaging the transverse all day, every day So now that I am onboard I start wearing my splint every day. It takes a bit of getting used to. Unlike a standard postpartum compression garment, the splint crosses across the front and is designed to approximate the rectus abdominus muscles, making the exercises more effective and speed the healing- much like you would cast a broken arm to keep the bones in place. There is a specific manner in which to put on the splint; it is taught by the trainer. The splint is best work over a light undergarment such as a tank-top, to prevent it from "riding up" or bunching. Because I am nursing this is extremely impractical, so I opt for my maternity belly band underneath it instead. It really doesn't end up being too bulky. I am able to wear it all day, even when running!


In addition to approximating the muscles, the splint helps me to ke…

Challenges and Strategies with Bodybuilding

It's been 4 months of a solid push 1-2x week in the gym weights to max with my buddy. A few weeks ago I wrote this blog post on the challenges of recovering from the workouts. I am doing my best to keep up with demands of calories and rest to support this program. I am not suffering the extreme symptoms as I was a few weeks ago, although the post workout fatigue on the following day is pretty noticeable.


I have noticed some tendon soreness post workout. My elbows feel as if they have been struck- tender to the touch. I mentioned it to a body building client of mine and she suggested wrapping to provide support as the tendons strengthen with the muscle growth. The only way to make these big improvements is to push the envelope, but I want to train smart, as always! Here is my gimpy exhibition in the gym- wrapped and pushing hard.

I've been able to max at 100lbs once. 90lbs is my new consistent max, with increasing ROM. I tend to cheat to get the reps, and form nazi that I am …