Runnergirl Training: November 2011

Monday, November 28, 2011

Stop Upset Stomach After Running

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written by runnergirl training

What causes runner’s diarrhea? There really are a variety of contributing factors or undying problems to it. Let’s look at a few main causes & what can be done to prevent it from occurring.

Frequent Causes:

Pre-run/race anxiety
The decline of blood to the intestines when exercising
Recent food or fluid intake
Emotional state (depressed, etc)
Physical jostling of body while running
IBS

Easy Fixes:

Limit or avoid high fiber & high gas foods (salads, beans, wheat, fruit)
Avoid high fat foods
Avoid dairy
Avoid sugar, sweeteners & sugar alcohols
Loose clothing around waist

Again, there are a variety of contributing causes for runner’s diarrhea. Hopefully the above-mentioned fixes will help.

Here are my previous posts about IBS and the low FODMAP diet to help IBS symptoms.





Sunday, November 27, 2011

SportsCompression.Com CEP Compression Socks - Giveaway Winner!


Congrats to Rachel at RunningRachel.com !! She was the 8th person to enter & follow all of the listed steps.

Rachel, please send me an email with your name, mailing address, color preference & size  (use this video sizing guide).

Thank you to everyone who took the time to enter!

Thank you, SportsCompression.Com for the great giveaway!

You can purchase your own SportsCompression.Com CEP compression socks here!


Thursday, November 24, 2011

Dallas Turkey Trot 2011 Race Report


These were my pre-race & race snacks. Gatorade Prime gel/juice, Clif Bar ShotBloks, Gatorade Fit Prime Chews, Kind bar, Recharge electrolyte packet, & Gatorade Recovery drink.


There were over 35,000+ participants. Elbow to elbow with people as we lined up, far behind the starting line. Those are my pink CEP SportsCompression.com compression socks. 


It was a foggy & chilly morning!



The starting line is far off in the distance. It took 30 minutes to get to the starting line, after the start of the race.


Finally, at the starting line!


This sign was a welcomed sight. The majority of the strollers, dogs, small children, and people walking & texting all went one way & I went the other. The first 3 miles were elbow to elbow with casual walkers, dogs, & strollers. I ran the majority of the first 3 miles on the sidewalk, dodging parking meters, trees, dogs, & strollers. It literally was a circus.


The area around Reunion Arena is fun with hills & turns. It was nice to finally speed up & have space!


Across the bridge over the Trinity River.


The turn around.


Back across the mile long bridge, into downtown Dallas.


Here's the finish line at Dallas city hall. Yay!

Pro's:
Digital/disposable chip timing. No long chip lines before the race. No stopping at the finish line to rip off the chip from the shoe.

Con's:
10,000 more participants than when I last ran this race in 2009.
A lot of dogs, strollers, small children, casual walkers, & people texting.
So many participants that it took 30 minutes to reach the starting line.
The first 3 miles were overly clogged with the slower participants (dogs, strollers, casual walkers & texters).
People push & shove to get through the clogged miles.
Unsafe to be pushed & dodge items on sidewalks to move past the clogs.

I have run this race for 8 years. It has always been one of my favorite. After this year's experience, I will not run it again. The unsafe conditions make it treacherous & unable for serious racers to perform well. If you want a casual family outing, this is the race for you.

Monday, November 21, 2011

GIVEAWAY - CEP Compression Socks - SportsCompression.Com


Giveaway -

SportsCompression.com is providing a giveaway for their CEP compression socks!

Rules: Please, one entry per person. Doing all three items counts as one entry.

1) "Like" their Facebook page & my Facebook page. Mention Runnergirl Training blog sent you!

AND

2) Leave me a blog comment telling why you want a pair of SportsCompression.com CEP compression socks.

AND

3) Send a tweet mentioning @compressiongear & me @runnergirltrain

The giveaway will end on Sunday, 11/27/11 at 6pm CST. A random number will be generated at Random.org & a winning participant will be chosen & emailed with the details.

Good luck!

Product Review: CEP Compression Socks - SportsCompression.Com


Made by medi ® with over 60 years of medical experience.

The CEP Compression Running Socks are the best compression socks on the market! With a proprietary compression profile that provides a scientifically proven increase in blood circulation and a consequent increase in performance. The scientifically optimized compression, made by medi ®, provides your muscles with the maximum amount of oxygen and energy during performance and recovery.


Features:
  • Achilles Tendon Support: Additional support of the Achilles tendon
  • Padded Foot Soles: The special support of the foot sole prevents irritations caused by pressure spots.
  • Ventilation Channels: For a pleasant foot climate.
  • 3D Anatomical Fit: The socks adjust to the anatomy of the leg and foot for a perfect fit thanks to the three-dimensional manufacturing process with Right and Left specific feet.
Injury Prevention:
  • Shin Splints
  • Cramps
  • Achilles Issues
  • Fatigue
  • Micro Muscle tears 
  • Blisters
  • Blood clots from travel
Material: 84% Polyamid, 15% Elasthan, 1% Silver  




These compression socks are amazing!! I have worn them running and they greatly reduce fatigue in the feet & leg muscles. I highly recommend them to everyone!

The science behind compression socks are as follows:






SportsCompression.com sent me a pair of these socks to review. They were my only compensation and my review is based on my own experience.

Thursday, November 17, 2011

6 Beginner Runner Tips

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written by runnergirl training

New runners can easily feel overwhelmed with diving into the sometimes over complicated world of running. It doesn’t need to be complicated or intimidating to start a running program. Whether you are a new runner or have taken a break for a while here are a few helpful hints to get you off to the right step!

Wednesday, November 16, 2011

Posterior Kinetic Chain Importance & Exercises

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written by runnergirl training

You don’t have to standing around a gym too long before you hear talk of working the posterior kinetic chain. What is it & why should you pay attention to training it? Let’s find out more!

Saturday, November 12, 2011

Marathon Training In Kilometers

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written by runnergirl training


Here is a great marathon training program in kilometers!



Friday, November 4, 2011

Enjoy The Moment


Exercise provides a time to focus on achieving fitness goals, sort out daily problems, and escape mentally from the pressures of life. Sometimes it also inspires creativity.

Often, during an outdoor workout, I will see something and it will spark a moment of inspiration. Maybe it is the endorphins, I don’t know?

For example, on a recent run I saw a red, crab sandbox.



It had a sneaky & playful look about it.


This made me laugh & think of something funny to say with the picture. I employed an iPhone app & here we go!


Being outside & in the moment allows room to be creative & have fun! Not every workout needs to be high intensity & focused on a race goal. Sometimes it is enjoyable to slow down & be engaged in the surroundings. 


Wednesday, November 2, 2011

50k Training Plan

Looking to run a 50k? Check out this training plan.

Tuesday, November 1, 2011

FITT Principle & Running


FITT Principle online personal training

Written by Runnergirl Training 

Are all running workouts created equal? Does pace, intensity, duration all play a role in helping to achieve goals? The answer is yes.

There is a principle called the FITT principle. It stands for Frequency, Intensity, Type, and Time. All workout programs are constructed upon those factors.

Frequency is how often the workout will occur; let’s say within a training week. For example, a long run should occur one time within a training week.

Intensity is how hard you are working. A speed workout should be 85-90% of maximum effort.

Type is the mode of exercise. Cycling is a type of cross training for a running program.

Time is the duration for a workout. Thirty minutes of hill repeats is an example.

Based upon those principles, a running program should include a weekly long run, speed workout, tempo workout, easy runs, and cross training. Hill repeats and speed workouts can be used on alternate weeks. 

Easy runs or cross training should follow the day after long runs, speed, or hill workouts. Easy runs, cross training, & rest days are used to allow the body to recover from the high intensity or high energy demanding workouts.


Contact me for online personal training programs!



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