Halloween candy guaranteed* to help you run faster.
*Not guaranteed.
Title: Michael Jackson – Thriller. 1982.
Halloween candy guaranteed* to help you run faster.
*Not guaranteed.
Title: Michael Jackson – Thriller. 1982.
Posted in Running Tids & Bits
I did IT. Under cover of darkness. And it was harder than I expected. A lot harder. Perhaps the hardest race I’ve ever run.
I nearly threw up at the 3/4 mark. Lucky for me it was only in my mouth. Because if I threw up outside my mouth there would have been a penalty.
I would not have survived the penalty.
Did I mention I did it near the scene of a recent shooting? I ran in fear of the hoodlums lurking nearby. I have an unfortunate track record with hoodlums. Lucky for us they were only interested in their fancy smelling cigarettes.
I made the rookie mistake of starting too fast. I never really recovered. I was drunk by the end. Truthfully, I was drunk by the middle, as evidenced by my compulsion to yell OMG I’m totally drunk into the darkness and my lane weaving that added unneeded distance to my course.
I am a beer miler.
And I am never doing it again.
Title: Tragically Hip – Little Bones. 1991.
Posted in Running Tids & Bits
Tagged beer, exercise, fitness, food, health, mile, nutrition, running, sports nutrition
Husband eats Chia almost everyday. I’m less dedicated, but am a fan nonetheless. It’s the same food those Tarahumara Indians, popularized in the book Born to Run, eat. But Husband started eating Chia long before the book became a best seller and before I learned how to spell Tarahumara (that’s right, I didn’t need to look it up). Husband was introduced to Chia by Husband of Ruth, of Ruth’s Hemp Foods, maker of Chia Goodness. We train with Husband of Ruth, a man who wears the nickname “Fastest Geezer” with pride. He has been known to mix chia into his water on long runs. I’ve never seen him run out of energy. In fact, on those runs his challenge is slowing down. Coincidence?
In the November edition of Runner’s World magazine Ruth’s Chia is listed as one their Top Ten “Good Without Gluten” foods. Now that Husband of Ruth is the Husband of a bona fide running world celebrity I will make my own claim to this fame as the training partner of the spouse of a bona fide running world celebrity. Also it is always very impressive to be on the front end of a trend. Then when everyone else discovers it you can say, oh that, we’ve been eating that for years, in that pitying sort of manner reserved for people who jump on the bandwagon late.
Title: The Tragically Hip – Wheat Kings. 1992.
Posted in Running Tids & Bits
Tagged exercise, fitness, food, health, marathon, nutrition, running, sports nutrition
I have spent most of my summer earnings buying (and eating) slice after slice of Heaven going by the name Lindt’s Sea Salt Dark Chocolate. Strangely, in the US the bar is called not “Sea Salt” but ”A Touch of Sea Salt“, as though the thought of too much sea salt might be off-putting to American consumers. Don’t worry, it’s just a touch. The title of the first Harry Potter novel was changed for a similar reason. I think I’m safe in saying that a little sea salt in one’s chocolate is not the cause of epidemic rates of hypertension but a chocolate bar must be reassuring to all eaters, even the ones with high blood pressure.
My blood pressure if is fine, but if my horrifying race photos are any indicator I need to reduce my chocolate consumption stat. I’m not 21 anymore. Diagnosis: muffin top. Side effects include back fat and butt wobble. Yummm, muffins.
For the activists, I read Bitter Chocolate and I try to eat only fair trade organic dark chocolate but this bar is so damn delicious. Delicious guilt. On the salty-sweet craving spectrum I lean way to the sweet left, but this Summer of Weather Torture/Retirement from Running has pushed me to the right-most edge. To socially-incorrect chocolate. Pass the salt. y chocolate.
Title: Jimmy Buffett – Margaritaville. 1977.
Posted in Running Tids & Bits
After a long run I’m often found lounging about with my running mates, an over-priced Italian-sized cup of hot chocolate, extra hot, skim milk and light whip in my hand. My mates lean towards coffee, a substance I do not drink. As the only person in North America to have never consumed a cup of coffee, let alone an over-priced Italian cup of Americano beans, I am unfamiliar with its effects on the body. Discussing, as we are apt to do, the humidity-induced PB dream-crushing fatigue someone mentioned that despite being tired, the caffeine left him wired.
Not one to let an opportunity to rhyme pass me by, I proclaimed him tired and wired, and a new catch phrase was born. How do you feel after a 30K training run and an infusion of caffeine?
Tired and wired.
Title Reference: Beastie Boys – Intergalactic. 1998.
Posted in Running Tids & Bits
I recently stumbled across an intriguing article by Joe Henderson on “running your weight“:
Very few runners ever “beat their weight” in a marathon. That is, run fewer minutes than their weight in pounds — which requires a 130-pounder to break 2:10 and a 200-pounder to run sub-3:20.
Over-simplified formulas appeal to me. That’s why I love Yasso 800s. To run your weight you take your weight and convert it to a marathon time. Based on this rule of thumb, the best performance for women would be a lot faster than men. Husband outweighs me by 50 minutes, I mean pounds. I certainly don’t outrun him by 50 minutes.
This formula discriminates against women, the best of whom seldom run within 30 minutes of their poundage. The fastest woman for her size appears to be Marian Sutton of Britain, who weighed about 140 pounds when she ran 2:28 (a weight-to-time factor of plus-eight).
The greatest man, pound for pound, probably was Derek Clayton. The Australian set a world record of 2:08:34 while weighing about 160 — an amazing minus-31 factor. Much more typical is Bill Rodgers, who PRed at 129 minutes and 128 pounds.
According to her website, Paula Radcliffe is 5’8 and 117 pounds. Paula’s weight (117) + her lady handicap (30) = 147 or 2.27 (1.57 without the handicap). Her best (the world’s best) is 2.18.55. Better than her handicapped time, but not even close to running her weight. I’m an inch shorter and 7 pounds lighter than Paula. I should be 7 minutes faster than Paula Radcliffe. I am not. My weight + my lady handicap is 2 hours 20 minutes. In other words, elite speed running. I am not a 2.20 marathoner. I am not an elite marathoner. I’m just built like one. I am not living up to my genetic potential. Thankfully I am living up to my couch potato potential.
I really have only two options. Speed up so my pace matches my weight or fatten up so my weight matches my speed.
How close have you come to “running your weight”?
Title Reference: It’s Not Easy being Skinny – The Fray.
Posted in Running Tids & Bits, The Science of Running
Tagged cookies, exercise, fitness, food, health, marathon, running
Pi Day. Tonight I am running precisely 3.14159265 miles to honour my inner geek. I celebrate Pi Day on March 14 even though I prefer the day/month/year date notation over month/day/year. Days are smaller units than months which are smaller than years. I prefer the logical flow. I’m equally as pleased with year/month/day, but that doesn’t work very well for a Pi Day. Microsoft disagrees with my notation system, constantly rearranging my date formatting in Excel even when I reset the defaults, to my great frustration and confusion. But I digress as I shake my fist at BG. There is no 14th month, so one day a year I compromise. For pie. I mean pi.
Title Reference: Dean Martin – That’s Amore. 1953.
Posted in Running Tids & Bits
To fill me up before my long run on Saturday Husband made me heart-shaped chocolate chip pancakes for breakfast. Before my run Sunday morning he gave me a chocolate scone topped with an icing heart. If I didn’t run I would weigh 200 pounds.
p.s. The best thing about Valentine’s Day? The chocolate sales on February 15th.
Title Reference: Come Running – Van Morrison. From the album Moondance. 1970.
Things I ate while watching The Biggest Loser Tuesday night:
Calories I burned while watching The Biggest Loser Tuesday night:
Calories I gained while watching The Biggest Loser Tuesday night:
Things I wondered while watching The Biggest Loser Tuesday night:
Title Reference: Heather Small – Proud, a.k.a. The Biggest Loser Theme Song.
Posted in Running Tids & Bits
Tagged exercise, fitness, food, health, running, sports nutrition
I am not a vegetarian, but my meat-eating is infrequent relative to the average North americanus carnivorous. I eat meat about once a week. According to Wikipedia, that makes me a flexitarian, which is some sort of made-up word for people who can’t commit, i.e. “a vegetarian who occasionally eats meat”. For the record, I would never refer to myself as a vegetarian and the word flexitarian is way too pretentious to ever use in social conversation. My weekly murder is usually of fish variety. And if I’m being truthful, it’s fish from the canned tuna family. I probably have mercury poisoning. Once every couple of months I’ll eat a bird of some sort. Like a Thanksgiving Turkey. A few times a year a larger farm animal, like an adorable cow with big doopy eyes, crosses my plate. I try not to think about it.
After the New York City Marathon, my second marathon in eight days, I regressed into a some sort modern predator, eating the food hunted (fine, mass farmed) and euthanized (fine, slaughtered) by others. At the Team Fox post race party the caterers offered me lovely green salads, grilled vegetables, and pasta stuffed with goat cheese and spinach. No, no, and no. Meat I said. I need to eat meat. I ate salmon. Chicken. A mini-cheeseburger. Okay, two mini-cheeseburgers. Okay, three. The waiters tried to entice me with side dishes to compliment my meat. I finally agreed to a grilled tomato covered in cheese. I only ate the cheese. For the first time ever I bit into a mysterious “food” called a pig-in-a-blanket (I was told it had meat in it), but it was so repulsive I spit it back into my napkin (discretely of course). The next day I ate a grown-up sized cheeseburger. I doubled my yearly consumption of red meat in two days. Now I have mad cow disease and mercury poisoning.
I have always been of the ‘if you crave it your body needs it’ mindset, which is why I eat so much chocolate. Obviously my cells need the antioxidants in cocoa. Who am I to deprive my needy cells? Still, my meaty binge seems excessive, no matter what my demanding cells may say. I think I need to go to the Humane Society and sponsor a kitten to atone. That said, my legs aren’t nearly as tired as they were after my Marine Corps vegetarian post-race dinner. Coincidence? I try not to think about it.
Title Reference: The Smiths – Meat is Murder. From the album Meat is Murder. 1984.
Posted in Running Tids & Bits
Tagged exercise, fitness, food, health, marathon, Marine Corps Marathon, New York City Marathon, running
Judging a book by its cover: This is not a cover or a title that would capture my attention as I wander in a happy haze through my evil mothership Chapters. The main title 50/50 is vague and uninspired (and why not go the whole way with 50/50/50?) and the subtitle is too long to bother reading in a flyby. Although the cheesiness of it makes me smile – I too can achieve super-endurance! There are 37 words and numbers on the cover. 37! As for the cover art, given the topic I expected something unique and geographic, like a map of his travels. The lone figure running does little to distinguish this from the many other running books vying for my attention. I bought this book based on a review, not because it called to me from a bookstore shelf. The author photo is a similar disappointment. Indeed, it is not unlike that of John Hanc. Why must running-writers look like they take themselves way too seriously? Is this a standard pose for runner-writers? Should my blog avatar feature a picture of me dressed in my spiffiest running shirt gazing into the camera with a serious smirk? I can’t do serious smirk, so there goes my book deal. Dean looks happier in his cover shot than he does in the author portrait. You can run 50 marathons in 50 days, can’t you muster a glimmer of happiness for your readers?
The premise of the book, in case you missed it in the 37 word/number title, is that Dean runs 50 marathons in 50 states in 50 days. What do you get when you cross super-genetics with hard training and a heaping of desire? Dean Karnazes. In Dean’s words “one thing I truly live for is challenging myself to complete epic tests of endurance that sound totally impossible”. 50/50(/50) seems to meet the criteria. Eight of the races are live in that they coincide with actual events, including the grand finale at the NYC Marathon. I bet he didn’t have to catch the 5:30 am ferry to Staten Island. The other 42 were accurately recreated marathons. With the cooperation and aid of the race directors, each route follows the exact marathon course and a subset of runners (usually more than one but fewer than 50) registered and ran the recreated race along with Dean. Some lucky folks even ran a fall edition of the famed Boston Marathon.
The challenge, dubbed The Northface Endurance 50, in honour of the sponsor and banker behind the 1.2 million dollar price tag, is another feather in the cap of this “ultramarathon man“. Only an athlete backed by big business could pull off this elaborate stunt. Some in the ultramarathon community seem to scorn Dean and his corporate ways, but I say if someone wants to hand me a big check to run on a treadmill for 24 hours over Times Square where do I sign up? I’m jealous that he can make a living as an ultrarunner. It is my secret hope that I have yet to discover an unknown talent for running 100 milers. I may never run one for fear of shattering my last (delusional) chance at running fame.
The book is a mix of race reports from the each of the 50 races, tidbits from other crazy races, and his own running advice. For the numbers geeks (me, me!), he provides stats for every race, including weather, elevation, time, and net calories burned (although it isn’t clear what he means by “net”: net as in total calories burned minus calories consumed or net as in extra calories burned beyond what he would have burned sitting on his sofa or if he just means total calories burned). The first time through I found myself skipping the advice boxes to keep momentum with the main story. Some running books I read for tips to expand my running knowledge and some I read for a glimpse at the running experiences of others – this book I lumped in the latter category. That was an oversight on my part. On subsequent readings I left the main text and explored the supplementary tip boxes and I was pleasantly surprised. He offers a lot of common advice in easy to digest bite-sized doses, but he also includes some tips of his own that have helped him through his many adventures. He also sparked a little challenge idea of my own for the winter, but I’ll save that for another day.
The best - the honesty. At first I was a little annoyed (fine, jealous) that every race was all sunshine and lollipops, but as the days wore on even the ultramarathon man made dumb mistakes and unravelled a little. I don’t take pleasure in the pain of others, I was just pleased in the normalcy of his roller-coaster ride through 50/50 (albeit a kiddie coaster in his case) – if only to validate my own experiences. Constant travel, little sleep, 42.2K a day, plus endless media engagements – one would be crazy not to lose it a little. I was even a wee bit pleased to see that he wasn’t above The Angry Run, as he risked life and limb hurling himself along a much-hated trail marathon. For the most part though he admirably took each challenge in stride. The kind of optimism needed to run crazy tests of endurance shined through and rather than the cockiness others see, his stories to me spoke of his passion for running. It was hard not to be inspired and I’m a cynical gal. His experiences, in the Endurance 50 and in other races described in the book, put my little trials and tribulations in perspective. It was a much needed reminder that sometimes I just need to suck it up and endure.
The worst - your race list will explode. Every race sounds appealing, even the unappealing ones. This guy could sell me on Antarctica. He even includes a helpful ‘best of’ race guide, which features two Canadian shout outs: Around the Bay 30K and Royal Victoria Marathon. Oh, and you may feel like a bit of a slacker. A day off per mile raced, not for this guy. Suddenly my two marathons in eight days sounds downright normal. Easy. Pedestrian. I’m now wondering why I opted out of three in 15 days.
The craziest - The man runs 50 in 50 (in 50) and then runs across country home, Forrest Gump style. Hidden in the little epilogue at the end, the kind of thing less obsessive readers might forgo, he slips in that he ran mileage equivalent to the 50/50(/50) challenge, in the middle of winter, sleeping on park benches and accepting meals from strangers, from NYC back home to San Fransisco. That may have crossed the sanity line.
p.s. Did anyone else think his support crew’s 50/50 side challenge was about more than just phone numbers – or should I say “phone numbers”?
RunShorts Review: 4 out of 5 sneakers.
Posted in Reviews on the Run
Tagged books, celebrity, exercise, fitness, food, health, marathon, running, ultramarathon
After a tough run I head to the fridge and pour a tall glass of chocolate milk. Which I drink with animal cookies. Eaten head first. By the time I stretch, travel home, shower, and start to prepare (or, more accurately, wait for Husband to prepare) dinner the elapsed time is in the ninety minute range. A quick chug of chocolate milk tames my hungry stomach and feeds my glycogen resynthesis during that critical refueling window. Time and time again I’ve heard (and said) that chocolate milk is a great post-run drink, but I’ve never read the research backing up that claim. Maybe it’s all a big marketing ploy by clever folks at the Dairy Council of Canada.
In conducting my “research” (fine, googling “running + chocolate milk”) all roads led me to a 2006 study by Karp and colleagues. They compared the effects of chocolate milk, a carbohydrate replacement drink (a drink with a high carb concentration, plus protein, e.g. Endurox) and general fluid replacement (a drink with fewer carbs, but also with electrolytes, e.g. Gatorade) on a tough post-recovery workout. Given that chocolate milk has the 4:1 carbs:protein ratio found to hasten glycogen recovery and improve endurance, the authors suspected it would be a suitable option for refueling our tired muscles. Lots of investigators have studied those specially formulated sport drinks marketed to athletes, but chocolate milk had never been subject to scientific scrutiny. With the advantage of easy access and relative lower cost, it is an appealing alternative. That and it is deliciously refreshing. And chocolaty, which automatically trumps the unidentifiable Gatorade “hot pink” flavour. Because, I’ll be honest, if you don’t like chocolate there is something wrong with you. Chocolaty drinks are so awesome that I have a lame nickname for both hot and cold chocolate milk (ho-cho and co-cho, respectively). There was a need – a need! - in my life to shorten the names of my most frequently consumed drinks so that I can make my thirst demands more quickly known. “Co-cho, stat!” is much more efficient than the awkward “cold chocolate milk, stat!”.
To study chocolate milk as a recovery aid Karp and his co-authors recruited a group of willing cyclists. First the volunteer spinners cycled hard intervals until they reached a state of glycogen depletion. During the post-workout recovery they drank chocolate milk, a carb replacement drink, or a fluid replacement drink (each cyclist went through the experiment three times, trying a different drink each time). An endurance test of cycling to exhaustion followed the four hours of rest and drinking. The time to exhaustion was 54% longer after consuming chocolate milk compared to the carbohydrate replacement. The fluid replacement results were similar to the chocolate milk (49% longer to exhaustion as compared to the carbohydrate replacement drink), despite a lower carbohydrate concentration. Carbs, it seems, quickly refuel us for our next tough challenge. The authors suspect differences in the type of carbohydrate are important – not all carbs are created equal. The chocolate milk and fluid replacement drinks were similar in carbohydrate composition (glucose, fructose, sucrose), whereas the carbohydrate replacement drink contained more complex carbohydrates (maltodextrin). In the four hour recovery window only the simpler carbohydrates were completely digested, thus benefiting the second workout. The authors also speculate that drinking low-fat chocolate milk would improve performance even more, especially compared to the fluid replacement drink, because the fat in the regular chocolate milk the study riders consumed may have delayed glycogen synthesis. With low fat chocolate milk, they hypothesize, there would have been a greater endurance benefit for chocolate milk compared to fluid replacement (read: Gatorade).
Although chocolate milk did not emerge as a stand alone winner, it works at least as well as (maybe better than) commercial recovery products. I should note that this study was supported by the Dairy and Nutrition Council, Inc; but the methodology and results are sound and I don’t think the ‘milk does a body good’ conclusion was skewed to appease the funders. Whew, I’m not drinking in vain (at least not my chocolate milk drinking habit). Bottoms up.
Reference: Karp, J.R., et al. (2006). Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism, 16, pp 78-91.
Posted in The Science of Running
Tagged cookies, exercise, fitness, food, health, running, science, sports nutrition
Another day, another superfood. This one may be tougher to swallow: beetroot juice. Improved stamina, however, might be worth the effort of digging out that old juicer. My first question: what is beetroot? Is it a beet, the root part of the beet, or another a vegetable related to, but different than, a beet? According to Wikipedia, “the beet (Beta vulgaris) is a plant in the beet root family”. That was no help. Random online sources indicate that in the US you eat beets and in the UK you eat beetroots, but I’m still not sure what we eat in Canada.
The benefits of beetroot juicing are of particular interest to endurance athletes such as runners. Andy Jones (physiologist and advisor to Paula Radcliffe) and colleagues discovered that a nitrate found in beetroot juice decreases oxygen uptake, which sounds bad but really is a good news for runners. The researchers compared cycling performance after a six day beetroot juice bender (500ml per day) to a black current placebo. The cyclists spun for up to 16% longer after beetroot juice consumption. The increased exercise duration is equivalent to a 2% reduction in time over the same distance. Now 2% may not sound like much, but that’s an almost five-minute improvement on a four-hour marathon. I’ve watched people do more for less. As an added bonus, the beetroot drinker’s blood pressure went down. The researchers do not know why the beetroot nitrate boosts stamina, but they suspect the nitrate turns to nitric acid in the body, reducing oxygen consumption during exercise. Ultimately it reduces the oxygen cost of endurance workouts and enhances tolerance to high-intensity exercise. Basically, this nitrate-rich food can increase endurance without training. And it isn’t a banned substance. As much as I hate those vile little beets, which may or may not mean I dislike beetroots (depending on whether they are, in fact, the same thing), I’m tempted to try a glass.
Less training, more (beetroot) juicing?
Reference: Bailey, S.J. et al. (2009, in press). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology.
Title Reference: The Go-Go’s – We Got the Beat. From the album Beauty and the Beat. 1981.