The Stink Factor

This is has not been scientifically proven, but I can attest to it, and your friends and family want me to let you know…you have exactly one hour from the time that you stop sweating until the time you start to stink. And if you don’t care, you should.

Even for those who take every precaution not to stink before or even during (insert activity here), I guarantee that you stink after; this is where the stink factor comes in. Starting your workout with clean clothes and a clean body (wash your parts, there is no excuse for poor personal hygiene) only guarantees that you will get closer to that hour, you will never no matter what you do extend the non stink factor for over an hour.

Keeping that in mind, when you finish your workout, you absolutely have time to go grab a quick coffee but only those who have just been sweating with you, you can even pick up a couple of groceries, but mark my words if you are not back in your car heading to make a deposit in your laundry hamper and then into the shower, you stink. So for those of you that continue your day after the coffee shop, by stopping by to visit a friend, running an errand or three and then why not you are out anyway go for lunch. That funny aroma you can smell every once in a while when you turn a certain way or a little too quickly, it’s you. Those grimacing looks that you keep seeing, yup they are for you. The dogs that are stiffing your crotch are not doing so because they are crotch sniffers, they are doing it because you stink, really.

Which brings up another point, just because the clever marketing says that your workout attire can be worn from the gym to the streets, doesn’t mean that you should. Although they don’t make your ass look quite as fantastic, pajamas are also comfortable, but would you wear them to meet the ladies for brunch on the patio?

If you must venture out after your workout, might I suggest that you take a complete change of clothes. Change at the coffee shop (most have friendly bathrooms), and if you plan on wearing a hat, the change should also include a clean one. I think hats are the biggest mistake most make. Your hat requires washing every time you sweat in it, trust me. Your head stays warm with your hat on, and when the sweat dries, your head, although not sweaty warm, is the perfect breeding ground for stench, think about it, you know that I am right.

Don’t be frightened to wash your gear; delicate cycle, use cold water, hang to dry or tumble dry on cool. Be careful with anything Velcro, it will stick to anything and I have learnt too many times it will leave Velcro marks on technical fabrics. My advice is to hang these items to dry.

What about washing the stench out? Try an antibacterial detergent, oxyclean, fabreeze, soak your gear in white vinegar or baking soda, I have even heard of washing it in a coke (of the cola variety). And if you just can’t get rid of the funk, toss it, even if it is your favourite piece or you have spent a small fortune on it, just get rid of it.

Preparing For Your First Race

Article Post: Fatmanunleashed.com

Gearing up for your first 5K, 10K, Half Marathon or Full Marathon? Congratulations!

With lots of great races scheduled nationwide, I went directly to the pros for tips and guidelines on how to stay focused, build stamina and meet (or exceed!) your goals. And since running requires both physical and mental exertion, we’ve got you covered in both categories for each distance.

Good luck and don’t forget to share any of your tips, tricks and words of wisdom with us on how to best reach that finish line!

Half Marathon – Mental Preparation

Keri Cawthorne, running coach and owner of Iron Mountain Movement (www.ironmountainmovement.com).

• Long runs are best with company. Run with a local running group, buddy or music, the time will pass much more quickly.
• The week before the race, ignore psychosomatic aches and pains, your body is just telling you it is ready to run.
• If possible, drive the race route before and visualize yourself crossing the finish line.
• Find your mantra, something to keep you calm and focused during the race , whether it’s ‘Just Do it’ or ‘Finish Strong’. For the Vegas Marathon I used ‘Don’t Think, Just Run’!

read entire article

By Susan Gernhart

Interview with My Maple Ridge

Check out my recent interview with My Maple Ridge

TRX’ing It Up

I have been curious about TRX for some time.  So with Pilates By The Lake on hiatus for spring break, instead of enjoying martini Monday, I tried a TRX class.

Not one to go into things blindly, especially after the karate chopping belly dancing debacle from a few years ago, I did a bit of research prior to going to the class.  I found several videos online; one in particular, once I got past the extremely fit young gentleman’s lack of shirt and resemblance to a hairless cat, was very informative and helpful.  But no amount of ‘how to’ video watching could prepare me for what was in store.

I arrived for class 15 minutes early, signed my life away, got a brief overview of what to expect from the instructor and waited patiently for Soraiya, after all she was the one who talked me into this.  Soraiya said that I would do fine in the class and not to worry, but she did look a little nervous for me when she finally arrived.

After a quick warm-up we moved to the centre of the room to start our workout.  For those of you that aren’t familiar with TRX, from the TRX website:

Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

I fully expected the apparatus to be bouncy, not like a trampoline, but more like resistance tubing, TRX is not bouncy.  The goal is to perform a variety of exercises using your body weight while keeping the ‘straps’ taut.  Sounds easy enough, but the straps are hanging from the ceiling and they have the tendency to make you sway, lose your balance and turn what looks like a simple exercise (when performed by the instructor) into an intense, painful and frustrating one minute interval.

I am not going to lie to you, I was humbled, it was tough.  Hanging from various angles, supported only at times by the back of your heel, not using your arms then using your arms, you not only have to trust the equipment, you have to trust yourself, and I don’t trust easily anymore. Did I mention getting tangled up in the straps? At the end of the arm sequence I was barely able to hold my arms overhead, the hamstring curls were torture, I faired ok (I thought) with the abs, but I did have to modify by supporting myself with my elbows instead of my hands, who am I kidding, I was terrible.   The muscle burn didn’t stop at the end of the workout either; my biceps and triceps were still quivering when I got home, my shoulders were on fire…enough with the whining.

Was it a good workout?  Hell yes, there are parts of me still that are having problems moving fluidly.  Did I enjoy it? No, and it wasn’t because of the intensity either.  I tried to follow along as best as I could but was never sure if I was doing the right movements (which was no fault of the instructor, it was all me).  Being a visual learner in a facility without mirrors, I was unable to see exactly what I was doing, how my alignment looked, etc.  Like anything else there is a learning curve and from what I hear it can take more than a few sessions.   Will I do it again?  At our house, we use the three times rule, you must try something at least three times (unless of course the first time it causes you to vomit) in order to form a true distaste for it.  So although I did feel like vomiting during the last set of shoulders, I didn’t…so I guess I am going back.

Spring Is In My Step

I have been ready for this morning since Wednesday September 22, 2010. Spring may have not officially arrived when I woke up, but according to my calendar, Spring begins today, and that’s all the convincing that I needed.

What better way to welcome the vernal equinox than to go for a run in SHORTS. Spring signifies rebirth, so not just any old pair of shorts would work today, so I decided to breathe new life into my Groovy Run Shorts (it was a tough call, especially after seeing Soraiya in her pretty blue Run: Speed Skirt yesterday). And holy crap, are my legs ever white!

With sun shining, my running glasses on and just enough of a little somethin’-somethin’ to run out, it felt great to be on the move. The temperature was just above freezing, so my Spring run still required gloves, and it didn’t take long before my mighty white legs changed to ‘it’s a little chillier than I thought’ shade of pinky-purple.

Nothing crazy distance wise, no Jason Voorhees sightings, although his front door was open. Just me, the birds, a few dogs and a couple of walkers in puffy jackets who looked at me like I was a lunatic for exposing so much skin. And although I didn’t beat my breakfast back to the house, it was my quickest 5km run in almost a year.

How did you spend the first partial day of spring?

Saturday Speak: Compression Socks by Conny McLean

cep running compression socks

WHAT ARE COMPRESSION SOCKS?

Compression socks are special hosiery items designed to help people with circulatory problems.

Originally marketed as a form of medical treatment to those with compromised circulatory systems, many people now find their everyday use beneficial.

HOW DO COMPRESSION SOCKS WORK?

Compression socks use strong elastics to provide graduated pressure to the legs, tightest at the ankles, gradually become less constrictive towards the knees and thighs. By compressing the surface veins, arteries and muscles, the circulating blood is forced through narrower circulatory channels, the arterial pressure is increased which causes more blood to return to the heart and less blood to pool in the feet.

WHAT ARE THE DIFFERENT COMPRESSION LEVELS USED FOR?

Compression socks come in varying levels of compression (tightness).

Compression is measured in millimeter of mercury (symbol: mmHg) is defined as the pressure exerted at the base of a column of fluid.

15-20 mmHg

• The lowest compression level available
• Relieves tired aching legs, used for comfort, occupations requiring long periods of standing, airplane travel

20-30 mmHg,  30-40 mmHg  and   40-50 mmHg

• Dr’s referral required for all levels over 20mmHg
• Relieves mild symptoms (heavy fatigue/aching, mild varicose veins, edema) through to severe symptoms of venous insufficiencies (edema, moderate-severe varicose veins, venous ulcers, prevent or manage deep vein thrombosis).

SO WHY ARE HEALTHY RUNNERS WEARING COMPRESSION SOCKS?

There are claims that running socks will improve a runner’s performance. The claim is as follows:                

1) Arteries are the blood vessels that transport oxygen rich blood from the heart to the organs and muscles.

2) Compression expands the diameter of the artery

3) The result is increased arterial blood circulation and oxygen supply to muscles.

The conclusion being that compression socks = increased blood circulation = more oxygen =enhanced performance.

A quicker Run – it is possible to reduce running time by 5% =12 minutes at a marathon time of 4 hours (CEP)

An easier run – Exertion is reduced by 6% since muscles have to work less (CEP)

A quicker regeneration / recovery

CONFLICTING OPINIONS OF IMPROVED PERFORMANCE

The science of athletic compression socks is relatively new. The claim of increased performance remains inconclusive.

A study done by the American College of Sports Medicine suggests there are no statistically significant differences in maximal oxygen consumption, heart rate or minute ventilation between treadmill runners who wore compression and those who did not.

A study done in Germany established a correlation between the compression socks and improved performances by the participants.

Many runners and triathletes who use them and say compression socks work for them. That shouldn’t be taken lightly.

PROVEN BENEFITS OF ATHLETEIC COMPRESSION SOCKS

1) Muscle support – the pressure exerted by the socks decreases vibration trauma to muscles due to the pounding of running.

2) Shin splint relief – the pressure from compression socks supports the shin muscles and reduces the severity of muscle tearing away from the shin that results in shin splints

3) Achilles heel support – athletic socks have special support for the Achilles heel helping to reduce soreness

4) Faster lactate recovery rate after exercise when wearing the compression socks, suggesting that compression socks might speed recovery after a strenuous workout or a race.

CONCLUSION ?

Athletic compression socks may have an impact on athletic training both in increased performance and decreased recovery times.

They are an effective recovery tool and recovery is an important part of the training process. Better recovery = a stronger body = reduction in injuries =faster runner.

I’m Gonna Rock And Roll At Night, And Fuel And Hydrate During The Day

It was officially announced last night, that the Las Vegas Rock and Roll ½ Marathon and Marathon will be a night run, being billed as “the world’s largest nighttime running event”. I personally liked their Facebook post “the only one night stand you won’t regret”!

The news was not a huge shock as the rumors have been circulating on the Internet and race organizers have been alluding to it for the past couple of weeks. I was pleasantly surprised to hear that the full marathon will start at 4:00pm and the ½ marathon will start at 5:30pm. Last year both distances started at the same time which made for some lengthy wait times if you were supporting both groups, and for those finishing the marathon in over 4 hours 30 minutes most of the festivities (Bret Michaels concert and free beer tent) and food were already finished.

I was however shocked to learn that there is a “strictly enforced” time limit of 4 hours and 30 minutes for the full marathon, the ½ marathon has a time limit of 4 hours, which is not that shocking. Both races start from the same location, Las Vegas Boulevard, and finish at the same location, in the parking lot of the Mandalay Bay Hotel. From the website “The full 13.1 miles of the half marathon course will be on the Strip and the marathon runners will be right alongside for nearly eleven miles”. Now I am not a logistics expert, and certainly not in Vegas, and am sure that they have their reason but doing a bit of math, if the strip is closed from the start of the full marathon at 4:00pm and remains closed until the 9:30pm time limit of the ½ marathon, again not a logistics expert, wouldn’t it make sense to do a double loop of the strip for the full marathon and have a cut off time of 5 hours 30 minutes since the strip is already closed?

I ran last year’s marathon in 4:26:48 and by the skin of my teeth (by one) finished in the top half of the 5180 marathoners, and that is coming in just under the 4:30 mark. Doing the math once again, half of the marathoners from last year would not be able to complete the race under the new rules.

My plan had always been for the ½ this year, you had me at Vegas. But Sincity was my first marathon, and I could not think of a more perfect place to give up my marathonginity, and at night under the lights to boot. But with the new time limits imposed there will definitely be many disappointed who sadly won’t get the chance to regret this one nightstand.

My Killer Run

It doesn’t matter where you live, everyone has that house somewhere in their neighbourhood, you know, the creepy house. I affectionately refer to that house in my hood as Jason Voorhees house, remember Friday 13th?

Funnily enough, the Voorhees residence is on my running route. When I first started running this particular route I would always run on the opposite side of the road for fear of ‘what if’. I guess in my old age I have become a bit braver and also a bit of a lookie loo, there always seems to be a lot going on in their yard and even when I think that I have seen it all, something else grabs my attention and makes me run a little bit faster.

Monday is not normally run day for me, but today it was so sunny and spring like, not to mention the rest of the week looks awful, I went for a lunchtime run. My muscles were feeling a little tight from the Fit Drills class that I subbed yesterday so my plan was for a relaxed 30 (15 out, 15 back) minute run. Before I left I put my lunch (Mum’s homemade manicotti…YUM) in the oven to warm while I was out, and hit the road.

The warmth of the sun felt fantastic, and although I could still feel my hamstrings, my gait felt relaxed, life was good, but it was about to change. As I neared the Voorhees house, I could see my turnaround point at the top of the hill, I changed my pace slightly to accommodate the incline and then it happened…I came face to face with Jason Voorhees, tattered mack jacket, camo pants, hiking boots, sans hockey mask but wielding an axe (insert shock/horror sound effect here), he was chopping wood in his front yard. He stopped as I passed by, our eyes met and what did I do? I smiled and waved at him and quickened my pace dramatically.

After shoulder checking several times, I reached my turn back point a little out of breath. I weighed my options, I could take the long way back, my lunch would be on the crispy side and I would have to run by the Doberman house or I could go back as planned the way I came using the downhill to my advantage. Really how fast can someone run in hiking boots wielding an axe (I have seen the movies as well, he just walks really fast and as long as I didn’t run through a wooded area and trip and fall over roots or get tangled in trees I would be fine)?

Wishing that I had Liz’s tool belt, I took a deep breath and back down I went, but on the other side of the road of course. Channeling my inner Kenyan I ran like hell, as I passed the house Jason was nowhere to be seen. Yikes, was he hiding behind a tree? Was I going to turn my head and run into him like in his movies? The storylines running through my mind were enough to get me safely back home and in record time.

I am sure that Mr. Voorhees is a very nice man (kind of like Boo Radley), he does have a nice roadside vegetable garden, and I would like to think that he wasn’t trying to mess with my mind and merely stepped inside for a glass of water, chopping wood with a very large axe can be tiring. I always tell my daughter, there is always room for another friend, but for right now I think that I will stick to just a cordial wave and not watching anymore episodes of Criminal Minds. I will miss you Shemar Franklin Moore.

Diagnosis: Ruptured ACL

If someone were going to blow out a knee in my household, I would have figured that it would be me. Knock, knock, knocking on anything wood, but between trail running and my general day-to-day clumsiness, I am a ticking time bomb.

After a weekend of hobbling around, a trip to the vet, x-rays, anti-inflammatories, and second opinion, the diagnosis has been confirmed and my sweet Bellie has a ruptured ACL (Anterior Cruciate Ligament). And if that isn’t bad enough, 50% of dogs that rupture one ACL will rupture the other within 2 years…

So with blood tests scheduled for later this week and surgery to follow (ka-ching) it is going to be a l-o-n-g four months.