Cross-Training for Runners

A few days ago my Plantar Fasciitis flared up again. I thought I had kicked this one in the butt, and so I started to ramp up my training. However, I think I resumed running to quickly.

So I am going to take a break from running until my foot has fully healed. I realize this may negatively affect my ability to run the upcoming Rockledge Rumble 50K, but I think a short term set back in my training will put me into a position to return to training long term and without pain.

I am a goal oriented person. It is hard on one side to think about the potential of missing my goal race. However, I also must realize that I am one year ahead of schedule on my Three In Three Challenge. The smarter decision right now is to give my foot time to heal and then reset my milestone races after recovery. Heal now so I can run later.

But that doesn't mean that I can't exercise! I need to take up some type of cross-training activity to keep my fitness level up while greatly reducing the impact on my foot.

Biking? Swimming? Weight lifting? Pros/cons? Other cross-training suggestions?

TNF Canadian Death Race

I've added another race to my ultramarathon bucket list... The North Face Canadian Death Race! Seeing that I am Canadian, it's a must do! I came across this video today with some highlights from the race. Hope to see you there!

Week 61: The Paleo Diet for Athletes Update

I am now starting week three of The Paleo Diet for Athletes. During the first week I lost about 3 pounds. I had been stuck in a weight range for about six months and I was glad to have this little breakthrough. But one week doesn't mean much.

Well, last week I lost another 1.6 pounds! YA BABY. The Paleo Diet for Athletes WORKS! I am confident that the changes I've made to my diet will help me achieve my weight loss goal. I am once again excited about it!

So how does the diet work? Well, at the risk of oversimplifying it, the diet focuses on eating fruits, vegetables, and lean meat and fish. I've cut out the processed foods and refined sugars. Do I miss them? Absolutely. But not as much as I missed seeing the pounds dropping off!

Week 60: The Paleo Diet for Athletes

Last week I wrote about my decision to change up my diet. I've been stuck at the same weight range for about six months and I feel like I need to make a change in order to continue to show progress.

After doing some research I narrowed my search to two diets: Thrive: The Vegan Nutrition Guide by Brendan Brazier and The Paleo Diet for Athletes by Loren Cordian. I purchased both books and scanned through them. After careful consideration I've decided to start following The Paleo Diet for Athletes.

The Paleo Diet for Athletes is a modified version of the original Paleo Diet. Loren partnered with Joe Friel, a well known endurance coach and athlete, to provide additional information on the timing and type of food needed to fuel endurance athletes. This information alone is worth the price of the book.

Why not Thrive?

Week 59: Researching Endurance Nutrition

Well, I didn't lose any weight last week, I weighed in at the same as the previous week. However, I didn't gain any either. So I'm good with that.

Looking at the numbers, I just realized that I am less than a pound away from the lowest weight I've recorded since I started my Three In Three Challenge. I know I can break through and continue my progress down to my ideal racing weight. I just need to remain focused.

In order to help the process along, I've started researching potential changes in my diet. I've already done an excellent job of cutting the "crap" out of my diet. Now I am taking it to the next level by researching the stuff I should add into my diet to provide the nutrients my body needs to excel.

Plant Based Whole Foods Diet

I am considering making another lifestyle change to support my ongoing transformation from fat to fit, switching to a plant based whole foods diet. But before I make such a major change, I need to dig into it more and understand the benefits and risks of this type of dietary change.

This evening I watched a documentary called Forks Over Knives. According to the website the documentary "examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods." Although I have already made impressive improvements in my health over the last year, I feel like I can do more towards living a healthy lifestyle.

If you've made a similar change, please leave me a comment and share your experience. I'd appreciate any links to articles, book recommendations, blogs of people who have made similar changes, basically directing me to any information that can help me understand the benefits and the risks of switching to a plant based whole foods diet.

But I am most interested in your own personal experiences. So please share!

6 Tips for Treating Plantar Fasciitis

About two months ago I develop a nasty case of plantar fasciitis in my right foot. Since then I have tried many different ways to help it heal. Today was the first day since this started that I can say my initial steps in the morning were without pain and that my run today was without pain. So I think I am almost out of the woods.

I wanted to write a post to describe the treatments that I found most useful during my recovery from plantar fasciitis. I received a lot of good suggestions from readers and I tried just about every one of them. I also tried some products sent to my from manufacturers and purchased some additional products on my own. Of everything I tried, I can narrow it down to the following six tips for treating plantar fasciitis.

7 Mistakes to Avoid on Your Long Runs

I don't usually reproduce articles on my blog. However, this one really spoke to me, as if the Coach was watching over my shoulder and giving me a slap for all the stuff I've done wrong since I started my Three In Three Challenge. So I am posting it here as a reminder to myself. Thanks Coach!

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7 Mistakes to Avoid on Your Long Runs

By Coach Jenny Hadfield
For Active.com

The long run is truly the bread and butter of an endurance running program. It teaches your body how to spend time on its feet, how to utilize fat as a primary fuel source and is a dress rehearsal for the big dance. The secret in perfecting your long runs is to keep it simple and avoid making these common training mistakes.