I'm Nuts About You, Food!

I have come to realize that not only am I an exercise dork, but i'm developing into a nutrition dork. Well, it makes sense. Exercise is to nutrition as a pea is to a pod. You can have an awesome workout, but if you don't compensate it with good nutrition it's all a waste. After running 10 miles and then having a Big Mac with a large fry and a Diet Coke defeats the purpose of the exercise. We all know that. So what is a good post run/exercise meal? Depending on the intensity/ duration meals can be tweaked. Running a marathon compared to an intense strength training exercise, energy needs will be a little different. However, in general you want a combination of good carbohydrates, protein, and a little fat (the good type of fat, not the Big Mac fat). The goal is to refuel your energy back to "normal" and not stay in the deficit you created with the workout. Staying in an energy deficit increases an insulin response resulting in slowing your metabolic rate (metabolism), using energy from your muscles to fuel your brain causing muscle loss, and an increase in fat can result from the deficit. Basically, you have to eat to lose weight and stay fit.

Examples of Good Carbohydrates:

1. Brown Rice

2. Beans

3. Whole Wheat Bread

4. Whole Wheat Pasta Noodles

5. Variety of Fruits

Examples of Good Protein:

1. Turkey Meat

2. Greek Yogurt

3. Fish

4. Grains

5. Beans/ Soybeans/ Peas/ Lentils

Examples of Good Fats:

1. Avocados

2. Varieties of Nuts

3. Omega 3/6 (Fish Oil)

4. Pumpkin Seeds

5. Salmon

Remember using anything in excessive amounts doesn't mean it is better. Just because something is good doesn't mean more must be better for you. You can gain weight just as easily off abusing healthier foods. Our bodies are energy first systems. It will take what it needs to compensate for the deficit and then use the nutrients for its purpose. Example: Protein plays a role in muscle repair. If you consume more protein than carbohydrates after a workout your body will use the protein for energy before using it to rebuild muscle. You will want a little more carbohydrates so you body using the carbohydrates first for energy and then use the protein to rebuild muscle. Also, remember skipping meals keeps your body in an energy deficit. Conclusion: Smart consumption is key.

Training Exercise: I love ab exercises, especially since Summer is approaching! I'll say it again, having a good core is key to avoiding problems such as back and hamstring injuries.

Examples of Core Exercises:

1. Planks- Front planks, side planks, side planks while lifting arm and/or leg up in the air, side planks with weight, planks on the stability ball, or plank on the stability ball and lift on foot off the ground.

2. Limited Rotations

3. Stability Ball Rollouts/ Circles

4. Figure 8's with a Kettlebell

5. Kettlebell Swings

Here is a good article explaining why crunches aren't ideal for core exercise. Basically, the repetitive grind of the crunch harms our spines: The Man Who Wants To Kill Crunches.

Training Tip: When a storm is brewing the humidity rises! Yea, my morning 10 miler consisted of an overcast sky, high humidity, and skin abrasions. My tip: With high humidity comes skin abrasions from clothes rubbing on your skin or skin on skin, so use lube. That sounds dirty, hehe. ;)

Training Songs: I'm about to graduate college and it made me think: What songs were popular when I graduated high school? It seems like such a long time ago, I'm getting old. Here are some of the top 100 from 2005. Enjoy!

1. Over and Over- Nelly ft. Tim McGraw

2. Drop It Like It's Hot- Snoop Dogg

3. Sugar- Trick Daddy ft. Ludacris and Cee-Lo

4. Laffy Taffy- D4L

5. Disco Inferno- Nelly

6. Wait (The Whisper Song)- Ying Yang Twins

7. Stay Fly- Three 6 Mafia

8. Soldier- Destiny's Child

9. Get Right- Jennifer Lopez

10. My Humps- The Black Eyed Peas

Upcoming Events:

Countdown to the Northeast Warrior Dash:

21/ 22 Days (May 22, 2010 and May 23, 2010)

Countdown to the AJC Peachtree Road Race:

64 Days (July 4, 2010)

Happy Running,
Jayme

"Here It Goes Again"

There is something about running on a treadmill that I find dissatisfying. I rather run outside any day over having to run inside on a treadmill. Well, such is life, I guess. Sometimes, like in this unpredictable arctic weather, running inside is much more tempting to stay warm, avoid the whirlwinds, and that "sideways snow". On the below freezing days for the past couple of weeks I have sucked it up and ran inside. After completing my mile repeats or even just 5 miles I feel like I accomplished almost nothing to nothing. I'm too critical. Running on a treadmill isn't that bad. It can actually be a beneficial substitute to running outside. I rather run outside because I feel in control of my pace and my drive up the hills. There's more of a distraction outside to keep your mind off running. Plus it feels good to run in fresh air. If you do decide or have to run on a treadmill be sure to adjust the speed to a relatively faster speed than you would like and add an incline, at least 1%, to mimic hills. Remember when running outside you are pushing your momentum, but on a treadmill the machine is pulling you with band so adding an incline will decrease the pull and add more of a push to mimic outside running. However, sometimes I think running on a treadmill can seem harder than running outside, that is if you are so use to running outside. Well, hard may not be the correct word. It seems to get boring a lot faster. When running on a treadmill try to focus your mind on something else like music, tv, people around you, what you will eat later, reflect on your day, or anything you can think of. Don't let the treadmill make your run dreadful! Ditch the treadmill when the weather permits! You will feel way more satisfied, I know I do! My next rainy day treadmill run inspired by Ok GO... Who wants to join?

Running Lagniappe (a little something extra):

As the marathon training is coming to an end, I have a lot on my mind. I haven't really been able to focus on writing a deep meaningful blog ;). I have been full of random thoughts and I feel like sharing with you. Maybe it will help you, or give you something to think about during your runs. Random Lagniappe:

• Holy crap my first marathon is only 29 days away! All I can think about is if I am ready?! I feel I am, but whoa 26.2 miles is a long way!
• I'm going to cry. Just be prepared for all you curb crewers! It's going to happen.
• I hate that when you get so close to the actual event you feel tired of running. I call it a "runner's block". I guess I need to stay positive so I tell myself it will pass. It will pass. Trust me. If you ever feel like this take a few days off to refresh yourself and rest. You will be eager to get back in your routine and running will seem more enjoyable like it did before. Sometimes rest is all we need to do a body good.
• I hate running in the winter. I've declared it this year. While running in the snow has been a nice change of scenery. My feet and shoes hate the ice, slush, puddles, and mud that comes with it. Ugh.
• I wonder how hard it would be to train for a triathlon. After long runs my endorphins make me believe I could do one with no problem. First, I would need to start swimming. Then purchase a bike. Hmmm.
• I should really invest in some wicking socks. Then I remember how expensive it can be to run. Ha.
• I wonder if compression socks would help keep my toenails from bruising. It's pretty gross. It would help keep blood from pooling in my feet and legs, but help my bruising problem? Probably not. I should probably just stop supinating while running and get some cushions.
• As we come to a crosswalk, I always wish the world was made for runners. Like special sidewalks and never having to stop to traffic... Only if I were president.

Exercise of the Week: Hops! Hoping, skipping, bouncing, or any explosive movement can aid in increasing speed. You can make them into drills you complete after a run since your muscles will be all warmed up and stretched. These explosive movements will construct your ligaments to be more spring-like and keep you from tightening up during a run. The drill as a whole will help build/ tone your leg muscles. More power = more speed.

Training Tip of the Week: Eating regularly will help assure you are getting your proper caloric intake for the day. Your body has to be satisfied with calories before it will start to recognize energy sources. An excess of any energy source can be converted into fat. So, don't only eat carbs or only protein because your body will first use it as energy before using the carbs or protein for what is it meant for. In a meal get your calories first then worry about energy sources. Being active always changes recommendations to a point due to having to replace what you have lost. After a long run it's better to consume something within 30 minutes consisting of 80% (ish) carbs and 20% (ish) protein. It's a better balance and team than only consuming one or the other alone. Exercise tears muscles down so you need proper nutrition to help build your muscles back up and make you stronger.

Training Songs of the Week: These songs reflect all my dancing energy I have had this week! Enjoy!

1. Drop The World- Lil Wayne ft. Eminem (It really does let anger out... Thanks Ross! :) )

2. Pretty Girls- Wale ft. Gucci Mane

3. Church- T-Pain ft. Teddi Verseti

4. 369- Cupid ft. B.O.B.

5. Never Get Enough- Das Pop (My happy song!)

Upcoming Events:

Countdown to the Atlanta ING Marathon:

29 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

57 Days (April 18, 2010)

Happy Running,
Jayme