Why you need to run in the rain!

There's no feeling quite like setting out on a run on perfect, crisp morning with the sunshine on your shoulders - nothing but you and the open road.  Unfortunately, not every day brings idyllic conditions for running.  Many people will postpone a run, move to the treadmill, or skip it all together in the face of rain.  I'm no fan of running in the rain, but it's a necessary evil for anyone who plans to run a race.  Not only does it keep you on schedule, but it gives you invaluable experience dealing with  adverse conditions that may reappear on race day.  We all hope race day brings picture perfect weather, but you have to be prepared for anything! If it rains, you've got to be prepared, and the only way to do that is to do a practice run.  The same is true if your race is at a time of year when it could be bitterly cold or hot and humid.  Do your best to get out on at least one run that emulates the extremes of the conditions you may encounter.

When I was training for a marathon, I purposely picked a rainy day to go for a 16 mile run so that I could "practice" in case it rained on race day.  Rain brings more than soaked clothing, and it's important to know how your body reacts.  Everyone is different, but here are some tips that work for me:

• Wear the best wicking clothing that you have. Not only will it help to keep water off your skin, but should the rain stop, it'll dry faster. Stay away from cotton on these runs!
• Less is more - wearing extra layers thinking that you'll stay drier by shedding them as you go doesn't work.  All your layers will be wet and just weigh you down even more.  If it's not too cold, a singlet and capris are your best bet.
• Oddly enough, your eyebrows collect more water than you might expect - wear a hat with a brim to keep the water out of your eyes if you can tolerate it.  It's also going to trap heat from escaping, so this isn't the best option in hot weather. 
• Wear seamless, wicking socks like these from Under Armour. I love the support they provide while keeping your feet as dry as possible. 
• Double up on the aquaphor anywhere your feet rub in your shoes - especially if you have unsightly, protruding bunions! Most shoes are made of breathable mesh, so the rain is going to soak your feet quickly.  The extra moisture is going to cause your shoes and socks to rub differently than normal, and the aquaphor will prevent blisters. 
• Make a rain coat for your iPod or mp3 player with a ziplock baggie.
• Take the same amount of water you typically would.  Even though you think you may not need or want the water, you need to hydrate during you run.  You're still sweating and losing electrolytes even though it's harder to gauge.

So, while running in the rain may not be the most fun part of training, it's extremely important to experience how your body reacts at least once before the big day.  This way, if the weather is less than stellar, you are prepared to deal with the conditions because you've done it before! Don't let a race you've trained so hard for be ruined by rain!

Stay fit!

Easy Homemade Hummus

Here's a recipe that meets the criteria of being both FIT and FRUGAL! When I looked at hummus in the grocery store, I was surprised at how expensive it is. So, I decided to make my own - saving money while only using exactly the ingredients I wanted. Not to mention, it's super easy to make!

While the initial cost of the tahini ($6 for 16 oz) was high, I'll be able to use it for many batches of hummus as well as other recipes.  The amount I used in the recipe costs about 38 cents.You can get chickpeas on sale for 75 cents a can (maybe less), and the small amounts of the other ingredients makes the cost negligible for them.  So, if I add in a few cents for the olive oil, this recipe costs about $1.25 to make (versus $4.50 for one of the leading brand name versions) or about 9 cents a serving. 

Chickpeas are full of fiber, which helps to keep you feeling full longer.  They also have a high amount of protein that, in combination with a healthy fat like olive oil, creates a well-balanced snack. 

This version yields hummus that is less creamy and tangy than store bought, which is how I prefer it. You can always add more lemon juice and some of the juice from the can of chickpeas to make it more creamy.

Homemade Hummus

Ingredients

1 can of chickpeas (garbanzo beans) ~ approximately 1 3/4 cups

1 T extra virgin olive oil

2 T tahini

2-3 cloves of garlic

fresh ground pepper to taste

dash of fresh lemon juice

Directions

Drain and rinse the chickpeas. Put everything into a food processor and blend until smooth!

Nutrition (makes about 14 2-tablespoon servings):

Calories: 58

Fat: 2.5g

Carbs: 7.4g

Fiber: 1.5 g

Protein: 1.9g

Stay fit and save money!

Improving your VO2 Max

Sprint Interval Workouts 

 

As I was running my sprint intervals workout, I thought it would be a good idea to share exactly why this type of workout improves other aspects of physical training and why it's important.  While preparing to run a marathon a couple years ago, I read books, articles, and magazines and trolled the Web for various training schedules until I ultimately chose one from Hal Higdon.  However, one thing that most of these programs had in common was sprint interval training for one workout per week.  Sprints were never high on my list of fun things to do, so I always skipped those in favor of a run of comparable or longer distance.  That is until...

a few weeks ago I joined a friend on her running workout.  Her plan for the day? Sprint intervals. Oh boy, I couldn't wait! I was less than excited about running sprints, but I was glad to spend time with her, so I couldn't say no.  We did 4 x 400m sprints with a 400m recovery walk in between.  I hated every second of those sprints....but, I did them again, and again, and again. Why? Because that first week I saw significant improvement in my distance running pace and thought that just maybe it had to do with those sprints.

Not being one to just do the minimum, I amped up the sprint workout to a point that challenged me more.  The following week I did 8 x 400m sprints with a 400m recovery run at a comfortable pace in between.  I've done this for the past 3 weeks, and each week I've completed the workout faster than the week before.  Each week I've improved  my distance pace by 8-10 seconds per mile (it may not sound like a lot, but when you're covering 10+ miles, it does make a difference). 

So, why do short bursts of speed improve my endurance running? Simply put, it increases my VO2 max.  VO2 max is your optimal oxygen intake that can be used during intense exercise and that is linked directly to aerobic endurance.  Elite athletes are often evaluated by their VO2 max - the higher, the better.  Basically, as your exercise intensity increases, your oxygen consumption increases (obviously) but only to a point - your VO2 max.  There comes a point where the body switches from aerobic metabolism to anaerobic - when you reach the point of anaerobic, there's only so long your muscles can hold up before they fatigue, and you have to stop exercising.  By increasing your VO2 max, you're increasing the amount of oxygen that your body can take in and use to propel endurance.  The higher your VO2 max, the better your endurance.

You can increase VO2 max in 2 ways: training at a higher volume or a higher intensity.  My weekly long-distance runs are my high volume training while the sprint works are my high intensity training.  Now that I'm including 2 workouts designed to improve my VO2 max, I'm improving twice as fast as I would otherwise.  Sprinting helps my distance runs while distance runs help my sprinting!

I've never tried it but the Bruce Treadmill test is said to be one of the most commonly used tests to approximate VO2 max.

Next up? A couple weeks of 9 x 400m (7:00/mi) sprints with 400m (8:45/mi) recovery in between.  They're not my favorite workouts, but I'm convinced that the benefits are worth it!

Active Recovery after Strenuous Workouts!

Swear by Saucony!

  Amidst the recipes, I thought it about time for some musings about fitness! This post was inspired by my 11 mile run yesterday - 9.25 miles of that at approximately race pace  (8:40/mile) and the remaining 1.75 for part of my active recovery at about a 10 minute mile pace. 

 Whenever you start a new workout routine, add weight or reps, or push your endurance, there's bound to be soreness and/or muscle fatigue.  It's normal and expected - most people use it as a mark of success for a new fitness venture! However, I also think many people use it as an excuse to skip the next day (or two)'s workout.  This is the worst time to skip a workout - it's just going to prolong your soreness. Which leads me to....

Active Recovery with Exercise!

  When you push your body and your muscles to do something outside your typical workout, it works harder to complete these new exercises than it does the ones you're used to doing.  Exercises work muscles in a variety of ways - when you change your routine, your muscles have to adapt and strengthen, which often results in soreness.  When you lift weights or do cardio, you are actually breaking down your muscles by causing tiny tears in them - the soreness you feel is the muscle healing, rebuilding itself, and growing stronger.  How better to facilitate this process than by increasing your blood flow through active recovery? Rather than taking a day of rest to nurse your sore muscles, it's better to work other muscles that aren't sore or (in the case of all over soreness) to do light intensity cardio or lifting to promote increased circulation.  The more blood and oxygen that flow through the muscles, the faster they will recover!  So, while after finishing a long distance run it may be tempting to find the closest place to sit down, the best thing you can do for your body is to keep moving and allow your muscles a good cool down.

Active Recovery with Fuel!

  Many people think that after a hard workout, they should eat a big meal, drink a sports drink, or drink a protein shake.  In reality, there's no need for any of that unless you are doing high intensity exercise that lasts for more than 60 minutes.  When you exercise at a high intensity (such as running) for a length of time, your body can't keep up with the demand for aerobic energy production.  So, it supplements with anaerobic energy by drawing on the glycogen (aka sugar) stores in your muscles and liver.  A long-distance run or lengthy endurance activity causes significant depletion of these energy stores, which need to be properly replaced within 30-45 minutes of finishing your workout.  

  The 30-45 minute window is crucial for replacing glycogen stores as your muscles begin to recover immediately following exercise - without energy for recovery you'll notice extreme soreness and fatigue that leaves you wondering why you continue to run.  On the other hand, if you refuel promptly and properly, you would be surprised to learn running 10+ miles leaves no soreness.

  Everyone has a preference for how to refuel after long runs - some prefer to eat a normal meal, some drink chocolate milk, and some -like me - prefer protein shakes.  I've found this to be the best way for me to recover by replenishing what I've depleted during a run and prevent soreness and fatigue.  There are lots of great protein powders out there but whey protein is the best for sports nutrition. Make sure when choosing a protein powder it is low in sugar and high in protein.  Drinking a protein shake post-workout shouldn't negate all your hard work, so check the calorie count too.  I typically blend a scoop of vanilla protein powder with 4 ounces of water, 4 ounces of unsweetened vanilla almond milk, and 3-4 ice cubes. Voila! Instant active recovery.

  If you know you'll be in a situation where you can't access your ingredients within the 30-45 minute window, you can try pre-made shakes like AdvantEDGE Carb Control.  They travel well, are low in sugar, and provide the same benefits as a recovery drink.

  No matter what the reason for your soreness, as long as you aren't injured, engage in some type of active recovery and your body will thank you!

Stay fit!