Thursday, February 27, 2014

Gimme Three Steps Spin Playlist


Brought back a Linda Lou favorite from November 2013…

Beautiful Day - U2                                           4:08 Warm up
Shut Up And Drive - Rihanna                       3:31 Drills, pedal strokes
Wild Ones (feat. Sia) - Flo Rida                    3:54 Rolling hills
Just A Girl - No Doubt                                     3:29 Comfortably fast with 20” bursts
Back in Time - Pitbull                                     3:27 Harder effort, stand during chorus
Gimme Three Steps - Lynyrd Skynyrd      4:32 Build
Livin' On A Prayer - Bon Jovi                       4:13 2' seated climb, 2' standing
Walk This Way - Aerosmith                         3:40 Jumps
Satisfaction - The Rolling Stones                3:44 Build
Some Kind of Wonderful - Grand Funk Railroad  3:24 Keep climbing
Footloose - Kenny Loggins                           4:18 Downhill
Have a Nice Day - Bon Jovi                            3:49 Pyramid
Waiting on the World to Change - John Mayer     3:22 Cool down
What Goes Around - Justin Timberlake    7:29 Stretch

Wednesday, February 26, 2014

MRI Results

My MRI results confirmed I fractured my big toe. 

 
Wait, what?

There was inconclusive evidence to support my foot pain.  Long story short last week’s MRI of my right foot and ankle revealed no unusual stress or trauma to the area being tested.  A few other minor things popped up but nothing worth worrying about.

Now the doctor thinks my troubles could be muscle related.  Perhaps a muscle strain or inflammation from overuse.  I definitely have ankle instability and would benefit from general ankle strengthening exercises but Boyle said he was confident that when I left his office a few weeks ago that an MRI would show a stress fracture.
 
The only major stress (& totally unrelated to any of my foot pain) was in my toe.  Remember Providence when I stubbed it going downhill?  Well apparently I was so focused on my black toenail that it didn’t even cross my mind that I actually fractured it!

This loser broke her toe running a half marathon.   
Can you believe it?

Anyway, my stitches/non-stress fracture all happening at the same time could be a blessing in disguise as I’m forced to rest and ice.  Did I really just say that? 

Recap:
Week 1 was easy.  I was in a lot of pain from the procedure and the weather was crappy.  Week 2 I stayed busy with after work activities such as my MRI and a lovely drive to Tony Kent Ice Rink to interview skaters for the Mashpee Fitness blog.  Week 3 I’m getting antsy.  External stitches were removed on Friday but I still can’t come out of the saddle in spin class.  Saturday I went for a 3.3 mile walk with Linda only to lay on the couch for the rest of the day.  On Monday my internal stitches punished me for a 12 minute elliptical ride and today a few members caught me demonstrating high knees/high heels and threatened to call my mother.

Womp, womp, womp.

Monday, February 24, 2014

When Turkeys Attack


It’s the 2-month anniversary of my Christmas Eve Turkey Encounter and as I look back on the traumatizing event, I decided to do a little wild turkey research with the help of the National Wild Turkey Federation.  Go ahead and click on the link.  Such a thing really exists!

Wild Turkey Fun Facts


Throwback Thursday?
·      Wild turkeys are the official game bird of Massachusetts.  There are over 7 million wild turkeys in the United States today.  The species almost became extinct in the early 1900s and were completely eliminated from Massachusetts in 1851 due to hunting.

·      Females (called hens) usually weigh between 8-10 lbs.  Males (called toms or gobblers) average 16-24 lbs.  Both males and females reach a height of 3-4 ft.

·      Turkeys run at speeds of 10-20 mph and max out at 25 mph.  (And y'all told me to run away!)  They can fly in bursts up to 55 mph.

·      Turkeys do not see well in the dark.  They sleep in trees at night.

·      Courtship begins during the winter months and it is considered mating season from February to April.

·      Turkeys usually feed in the early morning and afternoons.


Turkey Attacks


You can all form your own opinions but from the view of a survivor, turkeys are evil creatures.  They have been known to terrorize postal workers and attack innocent human beings.

In the fall of 2008, there were daily attacks on postal workers on South Street in Rockport, Massachusetts.  One mail carrier made national news in August 2009 when he used his pepper spray to fend off an attacking bird.

Today wild turkeys are seen together in “gangs” all around Cape Cod after being reintroduced to the Cape in 1989 via Camp Edwards and the Cape Cod National Seashore.

I read a lot of advice but most sources agree: don’t feed the birds and stay away.


What should you do if a Wild Turkey Attacks?


·      Be Aggressive.  Don’t let those giant birds intimidate you.  Make loud noises and wave your arms.  A broom is a useful tool to swat them away.  An umbrella can be used to mimic a male turkey spreading its tail feathers and bully an attacking turkey.  I don’t know about you but I run with neither a broom nor an umbrella.

·      Turkey’s do not like water.  If you are running with a water bottle, throw some water on it.  If you’re in your yard, use a hose.


·      Turkeys usually avoid dogs.  Another reason why I need a puppy!

·      When in doubt: Mace works.

I hope this is the last time I ever have to post about any type of bird but I'd love to hear your stories.  Stay safe out there my friends!

Saturday, February 22, 2014

"Either you run the day..."

“Either you run the day or the day runs you.”

~Jim Rohn

Thursday, February 20, 2014

Throwback Thursday Olympics Edition



2007 Falmouth Road Race.  I feel like this was a lifetime ago.  At the time I had retired from running.  Then I came out of retirement.  Signed up for a couple races.  Rediscovered my love of running.  I even ran a freaking marathon.  Now I’m mid-breakup until these darn stitches dissolve and this foot gets figured out.

On another note: Lolo Jones will always hold a special place in my heart.  #TeamLolo

Wednesday, February 19, 2014

Didn't Run Today


Instead I got to “relax” in a noisy, uncomfortable MRI machine for 80 minutes. BLAH.

Tuesday, February 18, 2014

We Found Love Spin Playlist


My Thursday night class gave me some criticism after my “Heartbreaker” playlist so this week it’s all about the LOVE… Enjoy! xoxo

We Found Love - Rihanna                                          3:35  Warm up
What Is Love - Haddawa                                             3:53  Start adding tension
Love Shack - The B-52's                                             5:20  30” jumps
Everlasting Love - Carl Carlton                                2:38  Build #1
Addicted To Love - Robert Palmer                          3:51  Seated/standing climb
I Want You To Want Me - Cheap Trick                    3:47  Faster with 20” bursts
Love Somebody - Maroon 5                                        3:49  Recovery
Lovestoned - Justin Timberlake                                 4:19  Build #1
Crazy In Love (Featuring Jay-Z) - Beyonce            3:56  Random jumps, running
Let's Get Married (Remix) - Jagged Edge                4:11  Jumps 30/20/15/10/5/5
Now That We Found Love - Heavy D & The Boyz 4:18  Higher tension, faster rpm
As Long As You Love Me - Backstreet Boys           3:33  Cool down
Pusher Love Girl - Justin Timberlake                       8:02  Stretch

Monday, February 17, 2014

Cinnamon Swirl Protein Bread


Let’s not lie.  I’ve never actually made these but my mom does all the time for me and they are amazing!  Definitely one of my favorite choices for breakfast or post-workout snack.

Jamie Eason's Cinnamon Swirl Protein Bread


Ingredients
1/3 cup Ideal (Xylitol)
2 teaspoon cinnamon
1-1/2 cup oat flour + 2 scoops vanilla whey protein
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup Ideal (Xylitol) or 1/4 cup Stevia in the Raw
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or one 4oz jar of baby food applesauce and 1/4 cup low sugar vanilla yogurt (optional)


Directions
Preheat oven to 350 degrees.  Spray an 8x8 inch Pyrex dish with non-stick spray.

In a small bowl combine (set aside): 1/3 cup Ideal (Xylitol) and 2 teaspoon cinnamon.

In a large bowl combine (whisk together): 1-1/2 cup oat flour + 2 scoops vanilla whey protein, 1 tablespoon baking powder, 1/2 teaspoon salt and 1/2 cup Ideal (Xylitol) or 1/4 cup Stevia in the Raw.

In a medium bowl combine (whisk together and add to large bowl): 2 egg whites, 1 cup unsweetened almond milk (Almond Breeze), 1/3 cup or one 4oz jar of baby food applesauce and 1/4 cup low sugar vanilla yogurt (optional).

Poor a shallow layer of batter into the loaf pan (about 1/4 of the batter).

Sprinkle heavily with half of the cinnamon/sugar mixture.  Repeat with remaining batter and cinnamon/sugar on top.

Draw a knife through the batter to marble.  Bake for 24 to 28 minutes.  Let cool for 10 minutes.  Bread will be dense.

I also recommend checking out Jamie’s video.

Makes 16 squares.  1 square = 55 calories, 1g fat, 8g carbs, 5g protein.   

Enjoy!!

Friday, February 14, 2014

Happy Valentine's Day!

I’m 7 days into my running break up.  One of my clients tried to lift my spirits by saying, "The good thing about running is it always takes you back."  (Thanks Mary!)  

My MRI date for today was rescheduled.  Clearly, I am winning this Valentine’s Day.

Daughter of the Year Award goes to me.

Wednesday, February 12, 2014

Heartbreaker Spin Playlist

Heartbreaker - Mariah Carey & Jay-Z                   4:46  Warm up
The One That Got Away - Katy Perry                    3:47  Drills, pedal strokes
Can't Remember To Forget You - Shakira           3:27  80-100
You Give Love a Bad Name - Bon Jovi                   3:44  Build
Kerosene - Miranda Lambert                                  3:06  Seated climb
Heartbreaker - Pat Benatar                                     3:31  Build, higher rpm
Upgrade You - Beyonce & Jay-Z                              4:33  Jumps
Heartless - Kanye West                                             3:32  Seated climb
Since You've Been Gone - Kelly Clarkson             3:11  Seated/standing climb
So What - P!nk                                                              3:37  80-100
Bye Bye Bye - 'N Sync                                                 3:20  One more build
Blow Me (One Last Kiss) - P!nk                               4:18  Standing climb
The Hardest Part Of Breaking Up - 2gether         3:17  Cool down
Somebody That I Used To Know - Gotye               4:05  Stretch


Happy Valentine’s Week <3

Monday, February 10, 2014

Stress Fractures in Female Athletes


Below is a post I wrote for our Mashpee Fitness blog.

Stress fractures are very common to female athletes, especially runners.  They are essentially an overuse injury that worsens over time.  Bone structure, running mechanics, and the Female Athlete Triad all make women more susceptible to stress fractures than men.

What is a stress fracture?

 

According to the American Academy of Orthopaedic Surgeons, a stress fracture occurs “when muscles become fatigued and are unable to absorb added shock. Eventually, the fatigued muscle transfers the overload of stress to the bone causing a tiny crack called a stress fracture.”

Typically a stress fracture begins with pain that occurs toward the end of a physical activity or after the activity is through.  It can progress to a constant pain while walking or standing.  In most cases, pain can be pinpointed and there is also some local swelling or tenderness.

They are classified as low or high risk.  High risk stress fractures include complete fractures and fractures that require surgical repair.  Return to play time is typically 12 weeks, depending on the risk classification.  If an athlete begins activity before the stress fracture is fully healed, they are at a higher risk of re-fracturing that bone.

Factors that can contribute to a stress fracture: previous stress fractures, the Female Athlete Triad and the FIIT (frequency, intensity, time, and type of physical activity).

The Female Athlete Triad


The Female Athlete Triad is made up of 3 health problems common to female athletes:
    • Energy Deficiency/Eating Disorders
    • Low Bone Mass/Osteoporosis
    • Menstrual Irregularity/Amenorrhea

Energy deficiency is another term for “under-fueling.”  We get our energy though our diets and if your body is not getting enough nutrients, it will not be able to perform and you will feel tired and weak.  It can lead to injury, illness, menstrual changes, and changes in energy levels.

Low bone mass can be a result of many risk factors: not enough calcium and vitamin D, cigarette smoking and alcohol consumption, a sedentary lifestyle, gender, and genetic predisposition.  Osteopenia and osteoporosis are advanced cases of bone loss and can be diagnosed through dual energy x-ray absorptiometry (DXA).

Energy deficiency can also lead to menstrual irregularity.  A cessation of the menstrual cycle is termed amenorrhea.  Low body weight, hormonal imbalances, stress, eating disorders, or over-exercising can cause amenorrhea.  When periods are missed, the female body produces less estrogen, a hormone essential to building strong bones.

The Female Athlete Triad is not something to be taken lightly.  Stress fractures are just one of the potential side effects of the Female Athlete Triad.

How can stress fractures be prevented?


There is no way to completely prevent stress fractures but here are some tips to help keep those bones strong and decrease the probability of injury:

  • Drink your milk!  Calcium and vitamin D are essential bone building nutrients.  They work together as vitamin D helps the body absorb calcium.  The latest guidelines recommend 1,000-1,200mg per day of calcium and 600IU per day (800IU for 70+ years old) of vitamin D.  Peak bone mass is reached in your 20s but consuming enough calcium and vitamin D can help slow down bone mass loss as you age.

  • If you are just beginning an exercise program or just getting back into it, start slow.  Increase your mileage gradually to avoid injuries.  Impact and weight bearing activities help to preserve bone mass but if you get too ambitious too quickly, it can add extra stress to your body.

  • It’s important to incorporate a good strength training program into your routine.  Functional training, the Burdenko Method (on land), free weights, and resistance tubing are all great ways to maintain your bone mass and gain muscle strength and endurance.  Fatigue and weakness can lead to a change in your running form, which can then lead to injuries.  Build strong bones and muscles to keep from losing your stride.

  • Get screened!  The Functional Movement Screen (FMS) is a good tool to discover any physical limitations or asymmetries in different patterns of movement.  Finding these areas of weakness and working to correct them will help to help to keep you injury free.

  • Change your shoes often.  A good pair of running will typically last 300-400 miles.  Pay attention to the wear patterns on your shoes.  Over-pronators or over-supinators may go through shoes quicker than someone with a more neutral stride.  If you start to see the bottoms of your soles wear off, its time for new shoes!  Running shoes will cost you around $90-110 but new shoes are cheaper than Physical Therapy and your feet, knees, and hips will thank you in the long run!

Sunday, February 9, 2014

Pronation vs. Supination

I love shoes and I even spent a brief period of time helping to open up a local running store.  We performed gait analysis on a treadmill using a video camera and I was able to learn a lot about different brands, styles and running mechanics.

One thing we stressed was that running shoes shouldn’t just be about appearance and color choices!  There is a science that goes into choosing the right running shoe.  You will be spending a lot of time in them (the approximate life of a running shoe is 300-400 miles) so it is crucial to buy a shoe that fits your foot and running style.

Neutral


Everyone’s gait naturally goes through some pronation and supination.  It’s normal.  A healthy foot strikes the ground and slightly rolls inward to absorb shock.  During the push off phase, the foot rolls toward the outside of the foot to propel you forward.

Neutral runners would benefit from a neutral shoe or even one with light stability.


Pronation


Having flat feet is a major indicator of an over-pronator.  Fallen arches and an inward roll can have a significant effect on your susceptibility to injuries.  Common problems that can occur include plantar fasciitis, Achilles tendinitis, stress fractures, medial knee issues, hip and lower back problems. 

Over-pronators should look for a shoe with mild stability or a motion control shoe depending on the severity.  Having a little support can prevent over-pronation and simulate a more neural stride.


Supination


Supination is the exact opposite of pronation.  High arches with a landing on the outside of the foot.  Over-supination can lead to extra stress on the lower limbs.  Typically when the foot is over-supinating it is also under-pronating and the foot isn’t as efficient at absorbing shock.  This can cause shin splints, plantar fasciitis, lateral knee issues, lateral ankle instability, ankle sprains, or even stress fractures of the tibia, calcaneus, and metatarsals. 

A supinator might look for a cushioned shoe to add extra support and comfort to the arch.


Most specialty running stores will go through their own version of a shoe fitting.  It is definitely beneficial to experience the whole process at a specialty running store instead of buying your shoes at a sporting good store or online!  Happy feet = happy running!

Saturday, February 8, 2014

Day 2 of 42

The anesthesia has definitely worn off.  My foot is constantly throbbing and it is very painful to walk or put any lateral pressure.  Dr. Liska gave me a prescription for pain medication but I am trying to hold off.  The first 48 hours are the worst, right?

In other news, the New Balance Indoor Grand Prix is tonight at the Reggie Lewis Center in Boston!  Watch it live on NBC Sports Network starting at 4:30pm.

Friday, February 7, 2014

The words no runner wants to hear...


No running 4-6 weeks.

That’s right.  It was considered a “minor procedure” at the dermatologist office.  I’m not injured.  Well I’m getting an MRI next week on the same foot but that hasn’t been stopping me.

The foot is a highly sensitive, complex structure made up of 26 bones, 19 large muscles, many smaller intrinsic muscles, and more than 100 ligaments.  The two main functions of the foot are support and propulsion.  When running, each foot comes into contact with the ground approximately 75 to 100 times per minute.  The force when your foot makes contact with the ground can be over 2.5 times your body weight!

All that pounding apparently is not good for the location of my incision.  Dr. Liska told me how much I rest and elevate the next 48 hours would have an effect on how quickly I recover.  External stitches will be removed in 2 weeks; internal stiches will dissolve within 4-6 weeks.  Sweet.

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