Legs, legs, legs

Some people hate leg day at the gym.  Personally, I love it.  Perhaps that is because I grew up with a badonk so I'm a little used to having a little more power in my lower extremities.  But I also love watching how strong my legs are getting! There has been a pretty big transformation in my legs since I started running. While there are still areas of improvement (outer and inner thighs), I've learned to stop hating my thighs.
(I've come a long way since this happened: http://abbyduval.blogspot.com/2012/05/learning-to-love-my-thighs.html)

I decided that having hips and an ass was ok, but if they were going to be big they were going to be strong.  So that's my goal.

Here is the current plan of attack, one day a week:

• 15-20 min of cardio, usually speed intervals on the stair climber (FAST)

Then, 3 sets of 10 with the following:

• Sumo squats in the rack- once we increased the weight past 40lbs, we moved over the cage out of safety.  I felt like a big girl moving to that part of the gym! Currently at 85lbs- quads, calves, and core
• Leg press - resistance press - currently at 200lbs and about to increase* - quads, hamstrings, glutes, and calves
• Leg curls - currently at 60lbs for both legs (30 if doing seperately) - hamstrings
• Deadlifts - currently at 60lbs but about to increase  - hamstrings, glutes, quads, adductor, and lower back.

*Christi noticed this was more than the majority of the guys who used the machines after us that night, as they were only pressing 45. We were feeling a little smug...

And then.. squats, squats, squats!

• Side squats - alternating side to side - inner/outer thighs
• Jump squats - honestly, I kind of hate these. My heart rate starts racing and I'm out of breath after each set. This is all a good thing, but I like to complain nonetheless. - quads and calves - the plyometric workout also aids in fat burning
• Split Squat / Alternating lunges - currently doing these while holding 15lb barbells. This seems light, but it really isn't.  Moving this up to 17 or 20 next week. - quads, glutes, and hamstrings 
• Plie squats holding a disc weight (currently at 10lbs) 10 second hold at end of last rep in plie position (calves permitting) - glutes, hips, inner thighs

(Often each set has plank holds in between just for kicks).

Usually, this workout is done at the beginning of the week. This gives my body some time to rest over the weekend, so everything is ready to move forward for the next week.  Last week, due to some scheduling conflicts (i.e. we were hungover on Monday), this workout got moved to the end of the week (Thursday night). This meant that the major leg workout went after a sprint workout, sandwiched between two running days.  This meant for really tired legs and one of the most difficult runs EVER on Friday am. But, I pushed forward and vowed never to do that again. This also meant for angry calves, so I had some trouble with holding my plies and using the leg curl machine (this is supposed to be for hamstrings, but you rest the bar right behind the ankles so the calves assist in the rep.). My calves were tightening and I got scared of a charlie horse.  Did.Not.Like.This.

Each week we have a sprint workout, either standalone on the treadmill at lunch, or as part of one of the runs on the track.  Doing sprint intervals on the track is visually easier, because you can sprint the straight sides and then calmly run the curves (you don't want to sprint the curves because you will run awkwardly on your feet and this can cause injury).  Treadmill can be easier on the mind when you are feeling a little extra tired and need a little extra boost to keep going. I am not a huge fan of the treadmill, because I feel like sometimes I go slower than I need to, and I notice it is easier to lose the natural form because your ground is propelling you, rather than your own body. But with it being summer, I have to pick my battles, as I cannot stomach 4:00am more than 2 times a week (and lunchtime or late morning runs are just too brutal to handle).

Wednesday, I noticed for the first time that I was feeling a little bit of pain in my lumbar spine/lower back while I was sprinting. It wasn't a bad pain and it didn't continue when I was done running, but it was enough to make me notice it and wonder why it was happening. When I sprint I like to envision myself as one of those crazy fast Olympic runners, although I realize the actual reality of what I look like is probably not nearly as glamorous. Lucky for me, there isn't a mirror at the track. :)

Lower back pain while running can be caused by a couple of different things:

1. Weak/inefficient Gluteous Maximus muscles:

Weak or inhibited muscles in the glutes means that your legs can't swing with the full motion that they are capable of.  The body has to find a way to compensate for this, so this can lead to running with an extended or hiked back to get that extra range of motion in order to propel forward at high speed.  

2. The Psoas Muscle

The Psoas muscle is a muscle that crosses across the front of the hip joint and aides in helping the hip flex forward.  This basically fights the glutes during the running process as one is constantly trying to pull your leg forward while the other is pulling it back. When this is tight, it can lead to arched back compensation.

While I certainly do not think I have weak glutes, I did notice my hamstrings were pretty tight even after the weekend off. Likely this meant that my hip flexors/glutes were tight as well and trying to compensate for my hamstrings.  It's likely that the discomfort I was feeling was due to the fact that it really needed stretching before I started the run, leading to the sensitivity in my lower back during the sprints.  I will have to make sure I start a better stretching routine the night before and morning of my sprint workouts.  I've also read that my upper body needs to be stretched as well, as the arm swing is equally important while sprinting. 

Resources:

http://www.livestrong.com/article/512829-lower-back-pain-from-sprinting/

http://sportinjuriesandwellnessottawa.blogspot.com/2009/12/low-back-pain-while-runninga-real.html

Round 2.

It's been quite awhile since I've posted on here, because life has been so crazy.  I am feeling the need to organize my thoughts though, so here it goes.

Up until this point, this blog has been about my struggles.  Learning to run, learning to overcome injury, learning to run through energy, learning what I can eat, what my diet will allow.  From this point forward, it's Round Two.  As things are starting to fall into place, I have more focus and dedication than ever. This is going to be spot where I can truly make a reference of all the things I learn, my favorite workouts, my favorite recipes, as well as a place to be joyous about the victories. This is also about Round 2 in my life:

I made a decision this year to go back to school to finish prerequisites to apply for a doctorate program in Physical Therapy.  All in all, if everything goes "as planned," I am looking at 5 years of school (which I started a month ago). This is possibly one of the most daunting and terrifying decisions I have ever made, but I am so ecstatic and ready for this change. I do realize that there will be days that I will question this decision, but I am thrilled at the challenge.

The past couple of years have been a trying experience at "getting into shape," and pushing myself towards a goal I once thought wasn't achievable. However, it was truly a learning experience and has changed the person I am today.  Fitness and health are no longer these pipe dreams in my head of things I wish I could have.  Running a mile is no longer a pipe dream.  Learning to eat on a restricted diet is achievable, and hell, I can still get enough protein (people are worried) to fuel 5-7 workouts a week.

You are not defined by your weaknesses.  You must turn those weaknesses into strengths.

Every single time I was injured over the past couple of years, or thrown some type of nutritional challenge or a combination of both, the research involved with figuring out and solving the problem was fascinating.  Learning how the human body works, how it all works together, and how we effect it with every single move we make and food/drink we consume (or don't), is fascinating.  It has made me want to learn more, not only to prevent things from happening, but because I want to help others as well. I can't wait to learn more and to become a resource for others to help them through their struggles, and ideally become a resource to those who need assistance before the injury/issue even happens.

As my life amps up, I'm realizing that I need to stay organized and I need to stay focused.  The other day, I referred to my life as "constant multi-tasking," because that's how I really feel right now:

• I currently work 40 hours per week, starting at 6:30am.
• I am currently enrolled in summer school, which is two classes, and since they are condensed, they are very full time. In August, it's school full time and work part time.
• Due to my dietary restrictions, I am almost always either planning my food, grocery shopping/recipe searching, preparing my food for the time being or for the meals the next day, and logging my food. (This is also in part due to the fact that I am pretty much always hungry).
• I am working out. I work out 5-7 times per week, ranging from 25 - 90 min each time.

I'm pretty much working 4 full time jobs. :) (P.S. I have an amazing boyfriend, 2 cats, friends, and family in there too...)

I'm so far succeeding at this, because I really feel that they are all equally as important to my overall health and well being.  It is super easy to lose focus and to change my priorities, but it's a matter of making the time.  There is always time.  Even when you are tired or unmotivated, you will find the time and energy once you get out of bed and show up.  I feel like it is a vicious cycle: If I do not work out, I do not sleep well. If I do not sleep well, I am tired, unfocused, and often gain weight and retain stress.  If all of these things occur, my stomach generally gets set off by the stress and I am miserable. This makes for misery and lack of focus in school and work, and literally no happy times with my friends and family and the people I want to be happy around.  It is a slippery slope.

If you are not sleeping, and you are facing a lot of stress and anxiety, I challenge you to workout a little bit every day.  You will sleep and your body will be forced to release some of the tension.

Heading into a full time school schedule and trying to balance the rest, I am incredibly dedicated to keeping my fitness routine in check. If I am sitting at a computer all day and all night, I know what the tension will do to my head and neck, so it's important to keep all of that moving.  I am also hell bent on running the P.F. Changs Half Marathon in January and am determined to enjoy all 13.2 miles of it! If I keep a regimented schedule, then come training season in the fall, (in theory) my body won't be completely shocked at the momentum of adding in the additional strength training, cross training, and additional mileage.  (Last year, by the time I got to the race, I was so tired and sore, mentally exhausted, my stomach was retaliating at every chance it could, I was injured, and I was ready for the race to be over).  The "fun" is the race! It's the reward for all the hard work and training.

Here's what's been working so far for a workout schedule:

• Running: 2-3 times/week, with 1-2 miles of sprint interval training.  (Wednesday early am plus 1-2 lunch break runs on the treadmill). We are working on adding additional mileage, but running into a scheduling conflict with the Arizona summer sun. 
• Cross training: Zumba! (Tuesday nights)
• Weight training: Legs (Monday nights), arms (2 lunch time workouts/week, 1 bicep/tricep and the other chest/arm/back/shoulders)
• Abwork.  Right now 1 lunchtime workout/week but am trying to figure out a way to get it in 3x/week integrated into other workouts). Strong core means everything else is stable, so I really need to get this one worked out.

I am a runner... (?)

Over the past couple of years, I have started collecting all sorts of running clothes, shoes, water bottles, compression socks, racing bibs, and sports tape... more than I ever thought I would.  In my closet, I currently have two pairs of running shoes, a pair of cross training shoes, and a pair of trail runner hiking shoes.  Two or three years ago, there would have been maybe one pair of athletic shoes in there, maybe.

If someone asks, or it came up in conversation, I would say that "I run" (which used to be "Ha! I try to run" or "I jog slowly").  However, I never considered myself a "runner."  

True, I go to the gym 5 days a week.  I run 2-3 days a week, depending on the week, my schedule, how I'm feeling, etc.  But I never run that far (the farthest length I have run since our Half Marathon is 6 miles, and typically run 2-3). I also have 6 racing bibs from the past year and a half, and by the end of January, I'll have 8-10.  I'm not sure exactly what in my mind would define being a runner.  Perhaps it's because I've never run a marathon? Or maybe because I don't compete for time, but rather just run to run and finish the distance?

And then, on April 15th, the Boston Marathon bombing attack occurred.  One of my first thoughts was, do you know how hard those people work to get to that race?? The night before, I had just been reading an article in Runner's World magazine, with a big story on the Boston Marathon.  Just to qualify to compete in this marathon, you have to have the following times:

To put this in perspective, in November, I ran my HALF in 2.5 hours.  They are running double the distance.  These people are runners.  

When I was at the gym that night, all I could think about was the people who qualified for the race, maybe for the first time, and then couldn't finish.  Or the people who finished, and lost a limb, and may never race again.  Or the people who were there, and may be fearful to ever cross the finish line again, afraid of what may happen.  All I wanted to do at this point was go out and run.  I wanted to go and run for those people who would never race again.  I wanted to train for a full 26.2 marathon, because these people are inspirations for me to keep going.  

The next morning, I received an email about a new blog post on the "No Meat Athlete" website.  Matt is a vegan marathon runner training for his first ultra.  He wrote this amazing post on what it means to be a runner (his blog post can be found here).  This man had run 6 marathons and still didn't consider himself a runner until he felt the emotions as a runner, watching what happened to the Boston Marathon.  Suddenly, I realized that he took the words right out of my mouth! 

For the first time, I started thinking of myself as a runner.  

Running is hard, and can be grueling on your body, and exhausting, but I NEVER regret doing it. I feel exhilarated and energetic, and proud of what I completed.  It's emotional.  It's a stress reliever and incredibly therapeutic.  Only another runner can truly understand it.  It's become a part of who I am, and I am proud to be apart of the community.

And now, because this makes me laugh, I leave you with this:

The 5 Day Juice Fast

This past week I did a 5 day juice fast.  Last year I did a 3 day juice fast, and seeing as how I am equiped with a fancy blender and an actual juicer this time, I figured I could handle the 5 days. 

I had been integrating a lot more juices into my diet, but with the past couple of months of sickness, injury due to coughing my ribs out of place, and lack of exercise (from the rib pain), I was feeling pretty awful.  I have been looking for a kick start to get back to the place I want to be from a health and fitness perspective, so juicing seemed to be the best way to start.  Here's a few reasons why: 

• Juicing can strengthen your immune system.
• Juicing can regulate your blood pressure and blood sugar levels.
• Juicing can give you a more efficient digestive system.
• Juicing can give you clear, smooth, hydrated skin.
• Juicing can give you energy and vitality, and honestly aids in clearer thinking.
• Juicing feeds every cell in your body with water, vitamins, minerales, and essential enzymes.
• Added bonus: Juicing can aid in weight loss and assist in dropping water weight while flushing the system.

My timing was impecable; the day before I started my throat started hurting AGAIN.  I about panicked, since starting a juice cleanse and requiring antibiotics don't necessarily go hand in hand.  I was determined not to need it.  I am happy to say that I warded off this cold without being loaded on medicine all week! I was able to fight it with sleep, lots of vitamins, and all of my fruit/vegetable juices.  Guess my immune system is starting to get a little better. :)

The awesome thing about juicing is the sheer amount of fruits and vegetables you consume on a daily basis.  While you aren't getting all the fiber you normally would with normal consumption, or even blending into smoothies, juicing is an immediate fit of a TON of amazing, natural sources of vitamins, and in turn, energy.  I would dare say that the juice is more effective than drinking a cup of coffee (and you know I loooove my coffee...). It would be impossible to eat that many fruit and vegetables in one sitting.

That being said, while some people do their cleanses 10 days, or even a month, I don't think it's incredibly healthy or good for your digestive track to consume a liquid diet for that long.  I did long for protein and to chew normal foods. 

So... juicing!

This was all of the produce I bought on Sunday for 3 days worth of juice.

In my cart: carrots, celery, cucumber, romaine lettuce, zucchini, parsley, kale, mint, ginger, kiwi, oranges, pears, apples, limes, blueberries, and strawberries.

My plan of attack was to aim for 3 juices a day (which grew into 4).  My first juice of the day I would blend up with a banana and some added natural protein: hemp seeds, chia seeds, and spirulina powder.  I would juice 2 days in advance, and then jar it up in the fridge:

Day One:

I woke up hungry.  Seriously? Not a good sign.  Drank my protein smoothie and shockingly stayed full until 11.  Yay! But could someone really be this addicted to caffeine? I was seriously foggy and forgetful, and the caffeine withdrawl headache was starting to hit. On top of it, I was starting to really feel sick (achy, tired, swollen throat) and I was starting to wonder which symptom was what. I was also irritible.  Seriously? I haven't had coffee, please don't bother me with that. Went for a walk in the park that afternoon, which distracted me from wanting to eat.  Drank lots of water.

Note: The first couple of days of juicing are ROUGH. Your body is confused, and as you detox, it is not uncommon to feel flu-like symptoms (achiness, headache, etc).  Sicne my sore throat started the night before, I knew it wasn't related, sadly. :(

Day Two:

I made it through day one! I only worked for part of the day, since I was really feeling bad by this point.  I went home to sleep off sickness, drinking my juices between naps.  Had a tiny bit of miso soup (broth only) to help out my system and then went back to bed.

Day Three:

Starting to feel so much better! It's amazing what sleep can do! But, since I was sick the day before, I did not have time to blend any of my juices with any protein.  As a result, my juices did not stick to my system very well, and I was starting to feel the hunger.  Bad.  It became very apparent that I was going to need to juice more juices than my original plan.  Decided to run on the treadmill at lunch.  Two exciting things!:

1. I did not even think about my ribcage once. I realized this after I ran, and I got very excited. This is huge progress since my rib alignment has been keeping me at the chiropractor 2-3 times a week for the past month or so.

2. I had a ton of energy! I expected the run to be so much harder.

Note: There are mixed reviews about exercising while on a juice fast.  The general concensious is that if you feel up to it, light exercise is good for you.  However, pretty much everyone agrees that you should skip the weight training or any intense cardio, because you are not eating enough amino acids to protect your muscles.  The last thing I need is angry muscles, so I listened to this wisely.

Day Four:

This is the first day that I really felt like myself. I woke up and my mind was very clear. I was in a better mood. I felt energized and was very excited that I was over the hump and almost done!  We decided to hike after work... the hike was great. The desert was blossoming and gorgeous. I was full of energy and powered up hills.  The moment I got in the car to return home, however, was a different story. Suddenly I was RAVENOUS. Like I couldn't focus on anything but food.  At this point, if I had been doing this cleanse alone, I might have caved in.  But since I wasn't, I went home and chugged a juice and instantly felt better.  Then I had a bunch of miso soup.  Not many calories there, but it was warm and it fooled my stomach into thinking I was really consuming more.  Good deal, time for bed.

Note to self: Do not do that again.

Day Five:

Halleluyah, it's day 5! And it's Friday!  I made the decision on Thursday night that Friday night was going to be a small, light dinner.  It's important to ease your body back into real food so it doesn't mess with your stomach, digestion, and overall feeling.  If I gorge, I will pay for it in many ways.  Smoothie for breakfast, juice for lunch and snack.. Salad for dinner.  I've earned it.   :)

I learned some important lessons during this cleanse:

• It is amazing how good I feel after I drink my juice.  Not only do I feel healthy, I feel clear headed and energized, and it's all from a natural, plant source.
• For a vegetarian diet, I really don't eat enough fruits and vegetables! I thought I did, but this was an awakening to how little I actually get on a daily basis.
• My 3 cups of coffee per day dependency has to stop.  It's too dehydrating.  I LOVE COFFEE. I truly enjoy drinking it. But I should not NEED it and 1 cup in the morning should suffice (with the occasional afternoon treat).
• You never know what foods your body really needs and wants, and what you can live without, until you can't have it. I thought I had truly realized this concept when I started my restricted diet, but a juice cleanse really brought those thoughts to fruition.
• When I was starting to really crave foods, I wasn't craving crap. I didn't want potato chips, or greasy pizza, or pasta.  I wanted a salad with black beans and corn. I wanted tofu and brown rice.  I wanted hummus.  Namely, I wanted protein, but I wanted fresh, healthy foods.  I wasn't even tempted by the thought of chocolate, when ordinarily I would be.
• I don't drink enough water, nor do I regularly take the vitamins I need to.  This was a great exercise at making that more of a priority.

I'm pretty sure that this is going to be a yearly ritual for me.  My gameplan for now is to have a great smoothie for breakfast (which I have been doing), a big salad for lunch, juice for snack (in lieu of coffee and salty snacks), and a good, healthy dinner. 

Here were some of my favorites!

*  *  *

Summertime Mojito

1 cucumber

1 pear

1 large handful mint

1/2 lime

(this doesn't make a lot, so I suggest doubling it)

*  *  *

Zucchini Juice

2 lg zucchini

2 apples (I used green)

1c spinach

1 lime

2c parsley

(this was surprisingly sweet and delicious!)

*  *  *

Mean Green Juice

6 kale leaves

1 cucumber

4 celery stalks

2 green apples

1 lemon

1" fresh ginger

(If you've seen the documentary "Fat, Sick, and Nearly Dead," this is the one they use)

*  *  *

Minty Fresh Berry Juice

2c blueberries

2 kiwi

16 strawberries

2c mint leaves

1/4 pineapple (optional, I had to omit)

(Berries can stick in your juicer, but if you turn this into a smoothie, it's delicious!)

*  *  *

Blue Green Lemonade

3 kale leaves

1 cucumber

2 pears

1/2c blueberries

1 lemon

*  *  *

Very Berry Elixir

1c strawberries

1c raspberries

1/2c blackberries

1/2c blueberries

1 cucumber

*  *  *

Citrus Surprise with Ginger

1 orange (or 2 clementines), peeled

3 strawberries

1 lemon

2 large carrotes

1/2" fresh ginger

(Yum! Tart. I also suggest doubling this one)

*  *  *

Super Sinus Juice

1 large orange

1/2 lemon, peeled

1 medium sweet or tart apple (I used sweet)

1" fresh ginger

dash of cayenne pepper

(How fitting that this is immune boosting when I was sick? And ps, clears your sinuses!)

Enjoy!



Nun Run 10k Phoenix

We're angels.  It's true.

Saturday, Christi and I ran the Nun Run 10k at Kiwanis Park.   We decided to dress like school girls for the theme, so we ran in running skirts (they have little booty shorts built in), tall compression socks, white tank tops and ties.  There were a few other school girls and a bunch of nuns participating in the 10k run, 5k run, and 1 mile walk.  This was the farthest we had run since we completed our half marathon in November.

There were some interesting factors leading up to this one.  I had been really sick over the past couple of weeks, and had pulled a muscle in my lower back from coughing.  The muscle felt fine but I was still experiencing tightness in my lower back that I hadn't been able to run out during either of the runs that week. Surprisingly, it was sore when we were complete but has completely loosened since.  I think I ran the pain out.  In addition to being sick, I had been able to run the couple of days before the race, but had no exercise for the 2 weeks leading up to that.  I was a little nervous about the distance for this reason alone, but muscle memory helped.  I also had several knots that were bothering me (a large one in my right trap, and a pretty sharp one in my right calf close to the shin bone).  I feared a deja vu moment from last year when the muscle knot nearly halted my 10k.  Luckily, my shoulder stayed loose and my compression socks (and rock tape) kept inflammation from getting bad in my leg, so I didn't even feel the knot while running.  Christi had a sore hamstring over the week that suddenly surfaced on Wednesday's run, so we weren't sure how that was going to hold up during the race (it did).  It was also freezing because of the huge storm that had blown in the day before.

The course was really pretty because it was only partially on the canal and the rest circled through the park through the grass and around the lake. It was green and pretty, but coincidentally had about 8 small hills that we knew we would feel in our legs later (and for the record, I feel it today!).  

I really like races for a lot of reasons:

1. Sure, you have to pay to do the race.  I could run 6.2 miles from my front door if I wanted to.  But you do get a t-shirt, and you get a racing bib to add to the collection.  I now have 6 tacked to a cork board that I look at proudly and fondly.  The money from registration goes towards a good cause, and you also get the push and adrenaline that comes from racing with a bunch of people.  When you are on a typical run, you don't have to finish.  You can stop if you want, no one will ever notice, and there's no one to hold you accountable for your finish time.  But running in a race actually helps you to run faster, because you have other people leading the way, a crowd at the end, people running past you to keep your adrenaline up, and a big Finish Line as the light at the end of the tunnel.  It feels great to go through it. In all honesty, I'm racing myself at this point.  I'm not to a point where I'm going to qualify for a medal, but I am pushing myself to beat the race from the year before.  

You can't set a PR without running the race first.  

We finished last year's 10k in 1:06.  This year was 1:04.  2 minutes faster, and a new goal to beat for next year.  I'd like to finish in under an hour next time.

2. You get to experiment with different terrains that you wouldn't normally run on.  I'm a road runner.  I prefer to run on the street or on the sidewalk on firm, solid ground.  If I'm not running there, it's at the gym on the treadmill (which is not my preference,but sometimes necessary).  To be fair... these are the terrains closest to me.  If I lived in the woods or on the beach, things might be a little different.  However, the races in Arizona are often centered on the canal system, because they don't have to close down too many roads that way.  Some of the canals have a designated "trail" sidewalk, but the majority of them are dirt and gravel, and that sometimes means dips, holes, loose rocks, and/or mud. Kiwanis park also involved running through soft grass.  Because there was a storm the day before, there were a ton of slippery leaves.  Because there was a lake, there was duck poop (I swore that would not be my demise!)  Neither of these terrains are something that I am ordinarily used to (and similarly, neither are my feet and ankles).  Each time I race in these locations, I silently reprimand myself for not practicing on the rougher terrains in training.  It would be devastating to injure myself during a race because I twist my ankle on a rock I am not used to dealing with on a daily basis.

3.  You learn a lot about how to handle interesting situations while running. For example, it was 48 degrees during yesterday's race. If I was on the track or running downtown, I could take long sleeves and stop to take them off if I got hot (they recommend dressing for 20 degrees warmer, since your body temperature rises so much while running).  During a race, I'm not going to stop, take my headphones and armband off, etc.  So I just froze during my first mile in the tank top and skirt, until my body temperature rose. This meant a numb face and numb appendages.  I also had to make big adjustments to my breathing patterns, since I was still fighting off a cough and the cold air restricted the air in my lungs.  I also had to navigate around a lot more than I normally do.  The 1 mile walk began on our second lap through the course, so this meant running through 100 people who were walking at a much slower pace.  Runners on the course may decide to walk suddenly, and halt directly in front of you.  Busy race courses can be frustrating, but helps me practice how to communicate with other runners and tests my reflexes a bit.

4. You really know how much food and water you need to prepare for the race.  On a normal run, if you run out of energy, you just stop.  But during a race, this isn't an option.  I don't generally stress about it, but made sure I had a good dinner (had pan fried tofu, a baked potato (vegan butter, of course), and roasted vegetables), and got up early enough to eat 2 hours before my start time (leftover tofu and potato, and applesauce).  The food sat very well and I had enough to keep me full until about an hour and a half after we completed the race.  (I've been starving since, but that's besides the point).  I was happy that I am figuring out how to fuel my athlete moments on a gluten free, dairy free, meat/egg free diet.  Powered by tofu is right! :)

Speaking of interesting situations, I may or may not have dislocated a rib yesterday.  I'm honestly not sure how this could be possible, since there wasn't an "incident" that I can pinpoint causing it, but that's what it feels like.  During the second loop, I started to feel pain under the left side of my rib cage.  I chalked it off to being a side stitch, because I knew my breath was restricted a bit due to the temperature and the small cough, so I was probably breathing a bit more shallow than normal.  The pain didn't worsen during the run, but was very tight and sore by the time I cooled down at breakfast.  Side stitches don't take very long to go away, and it should have stopped right after I stopped running.  The pain is under the lowest bone from the front along the flank around the side.  It's just as bad today as it was yesterday, and it worse when I cough, breath deeply, bend over, pick things up, etc.  If it persists tomorrow, I'm heading to the chiropractor to check it.  Figures... everything else during the race was a breeze, but I have to incur SOMETHING. Ha. I'm not sure if it was a result of the cough/back problem, something I did while running, or a combination of both?  Answer TBD...

Speaking of immunity...

This is a great chart:

Immunity.

I'm a repeat offender when it comes to learning my lessons the hard way.  Several years ago, I had a wonderful woman named Noelle in my life who was our work's health/life coach.  She told me on several occasions that if I didn't eat dairy or wheat, I would see a huge transformation in my health because they are both very inflammatory foods (and ones I ate a lot of), and my body wasn't handling them well.  She also stressed the importance of integrating fermented foods and a probiotic into my diet, to help strengthen my digestive and immune systems. Did I listen?

No.  And here I am today.

Coming down off of what feels like the 5th cold/flu since Thanksgiving, I have about reached my limit with my health.  I swore that this year, I was going to feel amazing, be healthy, and stop uttering the words "I don't feel well."  I was always very proud of how little I got sick and attributed that a lot to my diet.  Since I have messed with my diet so much over the past 6 months, and my body is going through a detox, my immune system is clearly weakened and I am getting hit very hard when cold/flu viruses come my way.  I gave in this time and went and got an antibiotic (which helped profusely, by the way), but the fact of the matter is: I don't like being on medication.  I don't like how I feel when my body is loaded with medicine and drugs.  I wish I didn't need to get to the antibiotic point.  I am going to do what needs to be done, obviously, but not only was my body loaded with medicine nonstop for the past week and a half, this was coupled with no exercise, no strength training or running, and poor food choices (eating only comfort foods and very little fruits/vegetables). This resulted in me just feeling soft, fat, and worn down.

Enough.

Time to go back to the basics:

1. As soon as I am done with my antibiotics, I am going on a probiotic.  I've been resistant to this idea for so long (mainly out of stubbornness), because all of the ones I was seeing either had to be refrigerated  or contained some type of milk/dairy.  My co-worker gave me one to try (TruNature) that is a vegetarian capsule that is Abby-Diet approved.  Win.

2. I'm back to making smoothies (in my fabulous new Vitamix!! Thanks Jay! <3), and juicing fruits and vegetables.  Nothing bad can come from this.

3. Time to load up on immune boosting foods.  I truly believe I can do this the natural way, and I am hell bent on doing so.

So which foods are best?  There are a lot of different websites on the topic, but the majority of them have the same lists.  Here is a list that I have compiled on my own.

1. Chicken Soup

They always say to eat chicken soup when you are sick.  Except for I don't eat chicken.  I wanted to know WHY they always say this, other than it being something your mother or grandmother always said.  

Turns out that chicken soup is high in an amino acid cysteine, a powerful nasal stimulant that helps detoxify the body of chemicals and breakdown extra mucus in the lungs.
Other sources: yogurt, egg yolks, red peppers, garlic, onion, broccoli and oats.

2. Onion and garlic

Both onion and garlic contain numerous antiseptic and immunity boosting compounds.  I've never been a huge onion fan, but I am not sure I could live without garlic.  Garlic is high in allicin, which fights infection and bacteria.  

3. Mushrooms

Sad face. I can't have these right now. But maybe if I did, I would be healthy again. :)  Mushrooms increase the production of cytokines, which help fight off infection, as well as increase the production of white blood cells.  They also have polysaccharides, which support the immune system. Mushrooms are rich in protein, fiber, vitamin C, vitamin B, and calcium, and high in beta glucans, which activate/modulate the immune system. Medicinal mushrooms for sure. :)


4. Citrus Fruits

High in vitamin C.  Enough said.

5. Yogurt (or good bacteria)

The good bacteria in yogurt was one of the reasons I was drawn to this food for so long. However, since I can't eat yogurt anymore, any food with "good bacteria" will suffice. Good bacteria has live cultures that keep the gut and intestinal tract free of disease causing germs.  

Other sources: Probiotics, apples (high in pectin), sauerkraut (fermented and contains lactobacilli plantarum and reduces growth of detrimental yeasts), and miso. 

6. Hot tea

Green or black, it has the same effect.  Tea helps to thin mucus and provide hydration, and contains flavonoids, which are powerful antioxidants.  They also both have the amino acid L-theanine, which boosts immunity.  

7. Ginger

Ginger contains a chemical called sesquiterpene that targets the rhinovirus.  It's also a natural pain and fever reliever.  

8. Honey

Honey contains antioxidant and antimicrobial properties that help fight infection, bacteria, and fungus.  

9. Black pepper

Wards off sneezing! It is also high in piperine, which is known for its anti-fever and pain-relieving qualities.  

10. Fish

Shellfish contain selenium, which helps white blood cells produce cytokines, which in turn help clear flu viruses from the body.  Other fish are high in Omega-3 acids, which help fight inflammation.  This keeps airflow moving and protects the lungs from colds and respiratory infections.

11. Beef

<-- look at that face. How can you eat that? :) 

I'm obviously not going to, so my option is to look for other foods high in Zinc.  Zinc is an immunity boosting mineral that also aids in the development of white blood cells, which help recognize and destroy bacteria and viruses.  

Other sources: fortified cereals, wheat germ, roasted pumpkin and squash seeds, dried watermelon seeds, dark chocolate/cocoa powder, peanuts.  

12. Sweet potatoes

Sweet potatoes, besides being delicious, are high in beta-carotene and vitamin A, which translates into happy, healthy skin.  Your skin is the first line of defense against bacteria and viruses and should not be overlooked.

Other sources: carrots, squash, pumpkin, and cantelope.

13. Antioxidants in general!

Antioxidants are vitamins, minerals, and nutrients that protect and repair cells from damage, and can help ward off chronic diseases, while making your immune system strong.  There are 3 major variations:

1. beta-carotene and carotenoids (apricots, asparagus, beets, broccoli, canteloupe, greens, carrots, peaches, grapefruit, sweet potatoes, tomatoes, etc).

2. Vitamin C (berries, broccoli, citrus, yellow/red peppers, strawberries, tomatoes, etc).

 3. Vitamin E (broccoli, carrots, chard, greens, mangoes, nuts, pumpkin, spinach, sunflower seeds)

14. Coconut and coconut oil

Coconut oil is rich in lauric acid, which converts into monolaurin once it's digested.  Monolaurin is the actual compound found in breast milk that strengthen's a baby's immunity.   Added bonus: coconut water is super high in potassium and is an excellent source of hydration. 

15. Blueberries and Raspberries

Both blueberries and raspberries are incredibly high in antioxidants.  Blueberries, in particular, are potent immune boosters.  

Sources:

http://www.huffingtonpost.com/2012/02/06/immune-system-foods_n_1257903.html#s668263&title=Good_Old_Chicken

http://www.healthaliciousness.com/articles/zinc.php

http://www.organicgardening.com/living/9-foods-boost-immune-system?page=0,0

http://www.webmd.com/food-recipes/antioxidants-your-immune-system-super-foods-optimal-health

http://articles.mercola.com/sites/articles/archive/2009/12/08/top-12-foods-for-healthy-immune-response.aspx

http://www.fitsugar.com/Foods-Naturally-High-Probiotics-Good-Bacteria-20370089