Tag: run

inflammation and running

“Certainly fueling the body to recover more efficiently should also be part of ‘staying out of our own way’ and fortunately enough there are a great number of fruits and vegetables that are synonymous with recovery.”

I’m a runner; and if you knew me 5 years ago when I could barely run to the end of the block without hacking and wheezing, then you understand why to this day it’s a bit shocking to hear my own voice refer to me as such.

The benefits running has brought into my life are numerous, and in conversation, I’ve observed a great number of people have talked about the toll running takes on their knees and ankles. This (and I’ll preface this by stating that I am well aware of the role my perception plays in this statement, AND I know that ever situation is neutral until it’s viewed through the lens of personal opinion), is heartbreaking.

Not to discount the notion that; yes, running is classified as a ‘high impact‘ activity. I’ve been an obese runner in my brief history in the sport, and I am well aware of the perils of repetitive motion injuries – but what if the repetitive motion that was really inhibiting someone’s ability to run or take part in games that involve running had more to do with recovery than it did with motion. We all know that rest is an important part of fitness, and that the body’s ability to recover involves ‘staying out of our own way’ to a certain degree.

What about nutrition, though?

Certainly fueling the body to recover more efficiently should also be part of ‘staying out of our own way’ and fortunately enough there are a great number of fruits and vegetables that are synonymous with recovery. Vitamin D, C, B12, B6 A, E, Magnesium, Zinc, Potassium (to name a few) are all readily available in a number of plant foods, along with the required fiber and carbohydrates that are the body’s preferred fuel source – but what if would happen if someone was overdoing it on protein?

Save for some of the side effects that any heavy lifter can tell you about, namely repugnant flatulence, I’ll try to get a little more specific – so please forgive the science talk as I try to break this down into everyday English, but: protein the the umbrella term we’ve given to the 9 essential amino acids that the human body doesn’t produce (there are another 11 that we do produce, and thus are ‘non-essential’). Now, amino acids are ACIDS, and acid is synonymous with inflammation, and that is true of plant-based sources, as well. The fundamental differences include the presence of fiber in plant-based protein sources allows for better digestion and utilization, and plant sources are lower in branch-chain amino acids which are harder to break down. Animal protein sources are also further up the food chain, meaning that consuming them means consuming the often questionable means by which the animals were raised (i.e. hormones, antibiotics, et al.)

Digestive function is something I know a little less about, but it’s true – a sudden increase in protein makes for a sudden increase in gas, and it doesn’t matter whether it’s a plant or animal source.

Now, I’m not here to make you go vegan, as much as I’d love to see that happen. The merits of this are felt in people who subscribe to a number of diets that are more plant-centric than meat-centric including the Mediterranean diet, vegetarian diet, pescatarian diet, and other ways of eating that make plant-based sources the main event. If this has piqued your curiosity, but has not satisfied it, I’ve included a very informative and scientifically backed video:

‘Enough protein’ is an ongoing conversation between vegans and non-vegans that I don’t feel compelled to get into since this blog post is already long enough by my standards, but I’m sure I can touch on that in the future. Sufficed to say that “getting enough protein” is a priority, to be certain… but what is “enough protein” exactly? Maybe I’ll dig in on that in an upcoming post.

Training this week has seen it’s upticks in challenge, physically. The last few Thursdays, specifically, have incorporated more speed in the focus, which is a departure from the loads of ZONE 2 training I’ve been doing, and continue to do. I feel truly blessed to be able to participate in this sport and in my environment though. This is a true measure of prosperity and I aim to take in every ounce of it that I can in the moment – in real time.

Beyond that is some scheduling conflict and recovery time that needed to be addressed, so I’ve shuffled the training days a little bit. We’re spreading the long runs further apart and moving the shorter & faster runs as well, partly in an effort to keep things flowing optimally, and since my girlfriend does most of the running with me AND works evenings, we’re keeping that in mind.

Race day is getting closer and I am getting excited for my first real solo athlete event ever.

half a second

“On an evolutionary level, humans are very good at recounting danger and trauma, as it’s advantageous for animals like us to be able to identify patterns that represent harm. We focus our attention on terrible events like car crashes roughly 6x longer than we do on works of beauty. We’re wired for disappointment. This is why it’s important for me (and hopefully you) to go out of my way to acknowledge the good in my life…”

When you look yourself in the eye, gazing at your own face in the mirror, and then you say something to yourself, it takes about half a second before you feel those words in your chest. I haven’t pulled out the ol’ stop watch yet, but… it’s quick.

I have a number of practices that I do my very best to maintain, and one of them is building myself up with positive affirmation mantras. Not hopes & dreams so much as goals, and reminders of positive things that are happening all the time.

On an evolutionary level, humans are very good at recounting danger and trauma, as it’s advantageous for animals like us to be able to identify patterns that represent harm. We focus our attention on terrible events like car crashes roughly 6x longer than we do on works of beauty. We’re wired for disappointment. This is why it’s important for me (and hopefully you) to go out of my way to acknowledge the good in my life as a way of balancing trauma, danger, and the vast number of available depressants available to me on any given day. That way, even if my day goes all to Hell; and it can, I know that this day and every day started off from a place of love and embrace, and that tomorrow will, too.

This is the premise of slowing your mind in meditation. You’re capable to blasting through 60,000 to 80,000 thoughts per day (of 2500-3300 per hour) and if we don’t check our baggage every so often, we can really put ourselves through the ringer undeservedly.

The majority of our problems are temporary, but they feel eternal because of our desire to fixate on them. Financial troubles are temporary, illness is temporary, your boss’ bad day is temporary, winter is temporary – but the good times always fly by, don’t they?

That’s a state of mind, and we have the power to change our minds.

Look yourself in the eye some morning and say “I love you.”
It’s a real trip.

Training this week has been an adjustment in a couple different ways, and not in the way you might think.
First off: My running distances at the beginning of this new program are decidedly short compared to distances I like to run. Not to worry though, there’s a method to this madness, as the runs are also substantially more frequent than they were for the triathlon training.
Secondly: We’re officially trail running whenever possible, which is an adjustment due in part to elevation changes, and also because of uneven ground – so we’re working stabilizer muscles that have had a pretty easy ride until now.
Third: I commuted to my day job via bicycle twice this week, which is a habit I aim to maintain. Both days were cross training days, and 45 minutes of cycling each way replaced the prescribed ‘brick’ workouts, but it effectively increased the exercise effort on both days. Traversing the city under your own power is a liberating and addictive thing. (click here for training program)

With the new program; we’re building a new structure and we’re starting in the basement, in that these more frequent and runs will get us used to running on fatigued legs. That might sound a little bonkers, but a half-marathon is pretty far and we will have some tired legs toward the end when it really counts. In the meantime, I’m not too worried about pushing beyond the run distances in the program – at least on my days off when I can really go out and get lost.

And… by mid-June the long runs will be what I’m used to. Then it’ll get nutty in a hurry!

Complaint Recovery

“By design, I’ve regained control of my attention, and thereby my attitude under the belief that mood follows action.”

Since reclaiming my mental acuity and attention from the grip of social media and international news (as talked about in last week’s blog post); a valiant effort and an ongoing temptation still a struggle to renege on, I’ve become keenly aware of how my conduct has changed on the day-to-day.

I’m sure nobody has noticed besides me, but slowing the flow of stress-educing knowledge has ultimately resulted in talking less about such knowledge. I still engage in conversations about current events, but my contributions are lesser in quantity and more in quality. This might be as a result of the slower flow of info, or possibly because I have more time to develop opinions and put them in my own words, but there’s something else that I am doing less:

Complaining.

It’s intentional, and again, it’s likely that people don’t notice, but I feel that my brain has reclaimed my thought process, and is having an easier time organizing my responses in advance of my mouth spitting them out. By design, I’ve regained control of my attention, and thereby my attitude under the belief that ‘mood follows action.’ I’ve limited my exposure to online media, and thereby limited my choices of news sources. The result of fewer choices is more intentional decisions and less option paralysis.

Of course this is all pretty vague, but it is that way by design. If any of this resonates with you, then it probably brings about a specific element in your life you’d like to have a better handle on. For me; in this case, it’s social media (though that’s just the example, this approach has permeated varying aspects of my thinking), but for you it could be anything.

Training this week has been good. These sessions are getting long, and the recent dump of snow has certainly made the commute to & from the gym a little slower despite the use of 4-wheel drive. Alas, it won’t be long until we’re running & biking outdoors, and back in Edmonton’s river valley as frequently as possible. I’m working on the next video, collecting some b-roll footage (though we got in a lil’ trouble for filming at the gym recently). It should be out later in the month.