“Double Digits” – Here I Come!


Love my Cocok's Toes! Hand painted by Japanese ladies.

Total Cocok's fashion pedicures in Oki!

Last week was pretty much a wash for my running since I was recovering from Bronchitis. I managed a 7-mile run last Sunday but it was a miserable one due to my lung capacity being stiffened from all the mucus I was coughing up. I did some yoga, strength training here at the house and mainly tried to recuperate. RECUPERATE = Pedicures with the girls! (see photo above of my super sassy toes!)

These digits are looking pretty sassy already!!

I got back into the group training on Friday and was pleasantly surprised at my performance ability. Jeanne had us do a 30-minute session of 400m sprints w/ 5 dips, 10 sit-ups, and 15 squats = 1 set for as many sets as we could muster for the time allotted. For the first 21 minutes I ran a ¾ pace to make sure I wasn’t going to make myself start hacking or coughing and then the last 9 minutes Jeanne told me to go all out and really push it. I followed her directions and immediately could feel the difference. With the next 400m sprints I could feel my lungs being tapped to their VO2max. I didn’t have any coughing or wheezing at all. WAHOO! I finished that workout completely drenched in sweat and pride!

10 miles - here I come!

Saturday I teamed up with WOOT runner and group fitness participant Amy for a 9 mile run. This would be my very longest run to date! We broke up the run in two parts. First, we met up at Kadena Gym at 5:30am and did the 10K route on the base. Then, we got registered for the monthly 5K races at 6:45am. Amy was slotted to mentor a new runner so I did this portion alone.

Proving that I am still a rookie runner: My watch died on mile 4 and my I-pod died on mile 5. Amy sent me our run stats later in the day!

Stats on the 6-mile run:

Mile 1: 10:16

Mile 2: 9:56

Mile 3: 9:55

Mile 4: 10:00

Mile 5: 10:00

Mile 6: 9:56

Independence Day 5K run time: 31:24

I am super stoked about our ability to stay so consistent on this distance. The 10K course was rolling and the 5K course includes a very challenging hill.

New things I tried:

  • I put my recovery Nuun tablets into my camelbak so I could try out replenishing electrolytes while I ran (it is so humid here we sweat buckets).
  • Ate my first Hammer Gel for replenishment after the 1-hour mark and right before the 5K.

Pro’s/Con’s:

  • Pro: I didn’t get a headache like normal on my LSR b/c of the Nuun tabs.
  • Con: the water got disgustingly warm and fizzy from sloshing about on my camelbak
  • Pro: the hammer gel was a lifesaver and I am so glad I took extra plain water to drink with it and make sure it settled in my stomach before the 5K run started.
  • Con: I need to find something a little more substantial to eat during these long training runs (over an hour), midway through the 5K my stomach started to growl and I was becoming distracted by my hunger pangs.

I made sure and got a good breakfast in my stomach as soon as I got home (I had two hard boiled egg whites, apples sauce and a banana before I left). The rest of the day I focused on protein intake and never let myself go hungry. Towards the end of the running my quads were feeling sore and my knees too. I iced all the areas that seemed a little sore intermittently the whole day and I never felt any more pain afterwards.

Nutritional Tidbits:

I have perfected my recovery smoothie and want to share!

In my blender I put:

4oz of Apple Juice (100% pure juice – look on the label for the kinds that say their ingredients are APPLES and practically nothing else!).

This is at the Commissary in a plastic jug on the bottom shelf in the juice isle.

1 cup of frozen fruit.

1 packet of Stevia b/c it is pure dextrose.

2 tbsp of protein powder or (most recently) Yoplait Protein Yogurt (one or the other not both)

2 heaping Tbsp of Plain Organic Greek yogurt (this is if you are not using the protein yogurt).

1 Banana (optional) – for starches and simple sugars

a pinch of salt – for electrolyte

Why do I choose these particular ingredients?

Based off of the information from the Paleo for Athlete’s book they suggest some goals for the first 30 minutes post exercise:

  • Replace expended carbohydrate stores: glucose (aka dextrose) = quick recovery, fructose = steady and slow release. Best taken as liquid for quick digestion. This why I use 1 packet of Stevia
  • Rehydrate: You can loose half a gallon of sweat per hour. This needs to be continuous – so drink fluids for the rest of the day not just this window. 16oz of fluids for every pound lost during exercise. Apple Juice is a good choice b/c it bolsters carbohydrate stores and is rich in most electrolytes.
  • Provide Amino Acids for re-synthesis of protein that may have been damaged during exercise. Best source of protein is egg or whey. Heat increases the need for both carbohydrates and protein.
  • Begin replacing electrolytes – add a pinch of salt.
  • Reduce acidity of body fluids w/ fruits and vegetables – frozen fruit.

 

The Whey Protein has 17g of protein - but it is an expensive option

If you are nervous/unsure of protein powders try the protein yogurt instead!

 

In the end the optimum recovery tools are sleep and diet!

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