Healthful Bites

With race day less than one week away, thoughts turn to recovery and preparation. Hopefully, the training that I’ve been able to fit in with my injury-altered schedule has been enough to cross the finish line on Sunday! No matter how much running, cross training and strength training I’ve been able to finish, beating myself to the ground this week won’t help me finish any faster. :)

So this week, I have a few short runs on the agenda and am aiming to get plenty of sleep, eat nutritious meals and kick the last bit of this cold I’ve been fighting. Also on part of the game plan? Stretching!

I’ll be the first to admit that early on during this half-marathon project, I would pat myself on the back for finishing my run and rush off to the shower. Quickly (and stiffly), I was reminded why stretching is so important. From that day on, I vowed to pop in a workout DVD to follow the cooldown/stretch segment or at least complete these stretches (holding for about 30 seconds per stretch or side) after each workout.

1. Pigeon
2. Hip Flexor Stretch
3. Leaning Quadriceps Stretch
4. Lying Hamstring with Ankle Circles and Trunk Twist
5. Figure 4
6. Downward Dog and Three-Legged Dog
7. Child’s Pose with Angled Reach

This routine, along with some post-run dates with The Stick, really helped decrease next-day tightness…which likely helped consecutive runs go more successfully. It’s worth it to invest 10 minutes to feel better later!

I’ll be back on Friday to talk half-marathon gear and final pre-race reflections. Who wants to help me pick an outfit? :)

Quote to consider this week:

“Success is the result of perfection, hard work, learning from failure, loyalty and persistence.” — Colin Powell

Do you find it hard to invest the time, after already squeezing in a workout, to stretch properly? What are your favorite cooldown moves?

I have a confession to make: I’ve been skipping several of my training runs lately. In fact, I haven’t ran a step since last Saturday. Yes, nine days ago! But I haven’t been slacking on purpose: I’ve been laid up with a malfunctioning foot. :(

The story begins just over two weeks ago during a triumphant seven miler. See, I only had six miles on the agenda, but was feeling so good, I talked myself into busting through the half race distance mark to boost my confidence. I was cooling down afterward thinking, “Gosh, that felt so great I could have kept going! But I don’t want to push it, so I’ll wait to increase more next weekend.” Sadly, my glee didn’t last too long. Five minutes later, my left arch started to ache—and even burn a bit as the evening progressed. I thought it was just a fluke, but after resting a few days it was still sore. Arch supports? No good. Icing? Temporary relief, but not as helpful as I would have wished.

I tested my foot with a run last weekend and it actually felt OK during the run, but was quite a bit worse after the fact. I resigned myself to the fact that something was wrong and visited a sports podiatrist last Tuesday. The verdict: tendinitis caused by feet that were too flexible. Who knew that could be a problem? 

During my running hiatus, I’ve been doing plenty of yoga and strength training, and have been attempting to keep the cardio challenge going with spin classes. I also stopped by a running shoe store to have an expert check out my sneakers and analyze my gait to see if it’s the shoes…Nope, just the wearer!

I’m hoping that a bit more rest, icing, compression and elevation will decrease the soreness level soon (the plan is to run at least once or twice this week). In the meantime, I’m doing these moves, prescribed by the podiatrist for my ailment, each day to help strengthen my weak spots and support my floppy foot. :) (While she only prescribed them for my sore foot, I’m doing these on both sides to stay even.)

And yes, part of the compression might sometimes involve a little hot sock action. It can’t hurt, and it’s a good look, don’t you think?

Resistance Loop Adduction

• Place your resistance band loop (or a straight band turned into a loop with a knot) around the leg of a chair and the ankle of your left leg.
• Keeping the band taut at all times, place your weight on your right leg and slowly sweep left leg in front of right until it’s just past the outside of your right ankle.
• Return to beginning position, repeat until fatigued and switch sides.

Kettlebell Ankle Lift

• Sit on a counter or high stool and place foot under kettlebell handle (or under a rope tied around the ends of a dumbbell handle).
• Lift and lower weight until fatigued, switch sides and repeat.
• Note: Wearing shoes during this move might make it easier to keep the weight on your foot.

Towel Ankle Twist

• Sit on a counter or high stool and loop a towel, scarf or rope around your foot, holding ends at knee height.
• Turn ankle to the inside, then pull on inside of towel and try to turn ankle to the outside against the resistance of the fabric.
• Once foot is turned out as far as it will go, pull on outside of towel while turning foot back to the inside against the resistance.
• Repeat inside and outside turns until fatigued, switch sides and repeat.

*If these moves don’t feel comfortable to you, please skip them. You can also benefit from the same motions without any resistance. And if your foot is sore too, please check in with your doctor!

Now I’m off to kick my feet up (for the sake of elevation, of course) and heal this body!

Have you ever experienced an exercise-related injury? If so, how did it happen and how did you overcome it?

Quote to consider this week:

“Top results are reached only through pain. But eventually you like this pain. You’ll find the more difficulties you have on the way, the more you will enjoy your success.” — Juha Vaatainen

“There are still nearly three weeks left in the year, Karla,” you might be saying. True! But the last issues of the year’s magazines are hitting stands (and the first ones of 2011 will hit stands hot on their tails!), so let’s get to the last speed round of fascinating magazine facts of 2010.

• Feel better about indulging. You don’t want to eat a whole pie, tin of cookies or cheesy casserole yourself this holiday season, but taking a portion (or a few) won’t cause too much damage, and FITNESS tells you why! Some of the ingredients in seasonal foods are a boon to health:

1. Pecans. They have the most antioxidants of any nut and lower cholesterol, since they’re filled with plant sterols.
2. Pumpkin. Boost your immune system: just one half cup of this canned squash packs in 350 percent of your recommended daily value of vitamin A!
3. Gingerbread. Ginger can decrease muscle pain—such as exercise-related DOMS—and may promote digestion as well. (FITNESS, November/December 2010)

 (Image from MyShimmer)

• Take a stretch break before hitting the sheets. Muscles loosen up throughout the day, and are most flexible 10 to 12 hours after you wake up, says research from the University of Louisville. To stay in top stretching form, pop in a quick yoga DVD or simply hit your major muscle groups before you let your head hit the pillow. (SELF, November 2010)
• Turn down the volume. Your holiday dinner parties may be filled with blasting carols, but it may be wise to ask the host to turn down the volume (and for more reasons than to save your hearing)! Loud noise makes women eat about twice as much as they would in a more peaceful environment, Penn State researchers found. A soft background soundtrack is OK, however, if you still dig some tunes with dinner! (Shape, December 2010)
• Workout on weekdays to wisen up. Sweating twice each week (or more often) makes employees feel that they are more in control and feel that their work is less demanding, compared to their sedentary peers. And you don’t have to wait for the payoff: It comes immediately, according to an International Journal of Workplace Health Management survey. Among the most notable office improvements from exercising? Gains in motivation, time management, concentration and stress management. (Women’s Health, December 2010)

 (Image from Outdoor Urbanite)

Knock out your workout on a weekday by commuting actively!

• Brush up on portion sizes. You’ve likely heard of using visual cues of everyday items to estimate proper portions of food. But in case you forgot (or want to learn a few new ones), Health magazine has you covered, with helpful calorie approximations included!

1. Chocolate=business card (167 calories)
2. Muffin=rose in full bloom (260 calories, highly variable depending on recipe)
3. Cookie=makeup compact, 3 inches in diameter (125 calories)
4. Cheese=lipstick (72-114 calories)
5. Steak=iPhone, about as thick as your hand (238 calories)

What foods trip you up the most when it comes to portion size?