Posted in Energy Systems, running, training

Energy Systems

Ok so let’s talk energy systems.

Our body creates energy through converting what we eat into Adenosine Triphosphate – ATP. The break down is one molecule of Adenosine and three molecules of phosphate. When we use a molecule of phosphate ATP is converted to Adenosine Diphosphate – ADP which is Adenosine and two molecules of phosphate and this allows energy to be released.

 

We have 3 energy systems to help our bodies to function:

  • ATP- CP System – Anaerobic Alactic System
  • Anaerobic Glycolysis – Lactic System
  • Aerobic System

ATP-CP

  • This system does not use oxygen or produce lactic acid
  • This system is used for powerful movements and usually last 1-15 seconds
  • This system would be used when sprinting

Anaerobic Glycolysis

  • This system provides energy by breaking down glycogen which creates lactic acid and helps replenish ATP
  • This system does not use oxygen
  • This system is generally used for 15-90 seconds of activity

Aerobic System

  • This system uses oxygen which creates little or no lactic acid
  • This system is used for activities above 90 seconds
  • A distance runner would predominately use this system

Our energy systems align with what we eat. So eating the right foods leading up to a race, or event is extremely important to guarantee our best energy output. Our bodies use carbohydrates to create ATP, however we can only store limited amounts. If our bodies can get better  at using fats as fuels it will also help with our endurance, as we are able to store a lot more fats that glucose (carbs). This is why I strongly recommend Zone 2 training – for more information please refer to my Zone 2 guide 🙂

Posted in races, running

Edmonton 10K

Edmonton 10k took place on Sunday 22nd of July 2018. I was lucky enough to win my entry for this race and stay at a friends sisters house the night before so it was quite affordable for me to go 🙂 I had just recently purchased the Calgary Skyline hat and decided to pair it with my YYC Run tank to represent YYC Run Crew who I run with on Sundays!

race outfit

Package pickup took place at the Lululemon store in West Ed Mall. The following times were available for pick up. I found the package pick up times to be very accommodating. Especially for out of towners like myself  having the option to pick up your package before 8pm the night before the race. Our race package included a white Swiftly t shirt with the Edmonton 10k logo on the arm. It’s simple, but i think that’s what makes it so beautiful. In race tradition i am wearing it right now!!!

Tuesday July 17th – Thursday July 19th: 10:00 a.m. – 9:00 p.m.

Friday July 20th: 9:00 a.m. – 9:00 p.m.

Saturday July 21st: 9:00 a.m. – 8:00 p.m.

The race started at 106th street between 96th avenue and 97th avenue. It was a semi out and back. There was a loop about half way through the course and then you returned back towards the start the same way you came.  We were lucky enough to cross the High level bridge. I was informed by one of the pacers that this is the first time the bridge has been closed to drivers. Unless you were with the yellow corral which had to move across so a police car and ambulance could get through.

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There was a staggered start for the race and everyone was divided into corrals. I was in the Blue corral which was for estimated finish times of 58 minutes to 1 hour. Although I didn’t quite get my desired time today finishing at 1 hour 2 min and 39 seconds.

7:30 a.m. Red Corral  and Yellow Corral starts
7:34 a.m. Blue Corral starts
7:37 a.m. Green Corral and Purple Corral starts
7:42 a.m. Orange Corral starts (Walkers)

I do like the staggered start because with the larger races the 1st km is can be a slower start due to the weaving around people. However there were quite a few people in the Blue corral so I found it still to be a slower start.

The course was really enjoyable, and there were a lot of cheer stations! Lots of cute and encouraging signs, bubbles, balloons, music.  I recall there being 4 water stations if I remember correctly that offered Nuun and water.

Post race you received a medal, bag with food and drink a doughnut, $20 sage coupons, Nuun Samples and a Gerbras.

There was also post run entertainment including many back drops to take group photos, blow up animals spraying out water so you could cool down and yoga.

yoga

Overall I would have to say that Lululemon and Canada Running Series has put on a very successful event. I am hoping that they decide to run it again next year because I would really love to be apart of the experience

 

For more information please go to http://canadarunningseries.com/edmonton-10k/

Posted in Injuries, training

Shin Splints

Shin splints more commonly known as medial tibial stress syndrome in runners is extremely common.  It is quite often caused  by overuse in the Tibialis Anterior muscle. The Tibialis anterior originates from the Lateral condyle and proximal lateral shaft of the tibia and it inserts at the base of metatarsal 1 and medial cuneiform. It is responsible for dorsiflexion and inversion of the foot.

 Dorsiflexion is when you lift your foot in a direction that draws the toes closer to your body.

Inversion is when you tilt the sole of your foot towards the midline of your body.

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Tibialis Anterior show in blue – image provided by Human Anatomy Atlas

Quite often downhill running will cause shin splints – I experienced very shore shins after my race recently as it was mostly downhill. It can also be caused by flat feet, running on hard surfaces, incorrect running technique or wearing improper shoes.

To help prevent Shin Splints strengthening and stretching will help.

·         Strengthening the Hips

·         Strengthen you calf muscles, both Gastrocnemius and Soleus – Calf raises, knee bent and straight to hit both muscles

·         Stretch your calf muscles, both Gastrocnemius and Soleus

·         Stretch your Tibialis Anterior and Plantar Facia

You should also make sure you are fitted for proper shoes, build your distance and speed gradually, cross train and work on your running form.

If you think you may have shin splints, quite often resting and icing the area will help, avoid any impact exercises until the area has healed. If it continues to bother you please see a professional.

Posted in races, running, Uncategorized

Stampede Road Race

This year was the 10th annual Stampede road race. This was my 3rd time running the race and this year my my 1st year as a  race ambassador.  The race had 3 events, the 5km, 10km and Half marathon distance. They even offer kids runs too 🙂 This event  supports Can Praxis -Equine Rehabilitation program for Veterans diagnosed to PTSD.

As an ambassador I was able to be more involved in helping out with the event. I have to say it is a very well organised event. I helped out with package pick up on the Friday evening and then hung out and helped out where I could on the Saturday. Every participate received a Mizuno shirt, race bib, Honey Stinger Waffle, Go Macro Bar, Stoked Oats and a few other things. They were great swag bags! As an ambassador I also received an orange shirt which I plan on wearing today! Post race tradition is to wear my race shirt proudly 🙂

swag

 

I ran the Half Marathon distance. Normally the route goes right around the Glenmore reservoir , however this year due to the construction that was not possible and it was an out and back. I do prefer the normal route, yes even with Weaselhead, but I am thankful we were still able to run the event with the construction. I just found the out and back to be a little more hilly opposed to going right around.  There were aid stations about every 3km and the volunteers were wonderful, they were very encouraging and well prepared with Ultima and Water.  I was running with my own electrolytes – Nuun Performance, but i did appreciate the water.

Map

I crossed the finish line in a time of 2.20 which is exactly where i wanted to be for my training. I was actually on track for a personal best until the last 6km where i started to struggle with the heat and hills and opted to add a little more walking into my run. Especially up some of those hills!

After the race I had the pleasure of handing out prizes to all the kids runs. Depending on their age would determine how far they ran. It was such a rewarding experience. Then jumped in the line for a traditional pancake breakfast.

Cobs supplied scones for us to enjoy and then we could get sausage and pancakes. Stoked Oats offered us a choice of 3 flavours or oats (I took chocolate) and a choice of juice. If your not a runner you just have to stop by for the breakfast alone, its delicious.

 

post-race-breakfast.jpg

I am thankful to be apart of Stampede Road Race and I look forward to running it again next year.

For more information go to http://www.stampederoadrace.ca I hope to see you next year 🙂

Posted in races, running

High River Half

High river Half takes place every year on July 1st – Canada Day. It’s Major fundraiser for the Foothills Advocacy In Motion Society:  www.faims.org that supports adults with developmental disabilities in High River, Okotoks and Strathmore.

This year there were 3 events, the half marathon, 10km and 5km event. I completed the half marathon event as part of a team with my friends, Jen, Kath, Katt and Jess.

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Package pickup was great because you had the option of picking up a few days leading up to the race or on race day. The t-shirts were stunning! They really represented High River with a picture of the Medicine Tree. You also received a buff, sunglasses and a pen. Quite great value. The medal was the same as last years, but you could tell the difference between them as they had the year on them.

 

Race Swag

 

This is the second time I have done this event. The course was different from last year. Although I much preferred last year’s course, I do have to say this years course was very organised. There were water stations approximately every two kilometers, along with porta potties at a lot of them.

This was not my best race as I was not feeling well, however despite that it was very enjoyable.  The views in high river are so beautiful and it is such a lovely area to run. All the volunteers were extremely friendly and supportive.

Post race we received the traditional pancake breakfast, Tim Horton’s coffee and timbits. A true representation of Canada!

 

If you are looking for something to do next year on Canada Day I would recommend that you check this race out. The 5km option is great for families to participate together. Post race there is always great entertainment to enjoy 🙂

For more information please check out http://www.highriverhalf.com/

 

Posted in Injuries

Plantar Fasciitis

If you haven’t had Plantar Fasciitis then you are lucky.  I still remember the day when I felt pain in my heel. It was when i first started running and I didn’t stretch properly or strength train. The pain for generally start underneath the ankle and heads towards the foot arch.  Plantar Fasciitis is generally an overuse syndrome of the plantar fascia at the calcaneus due to the collagen being disarrayed.

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The blue areas show where the plantar fascia and the Calcaneus

It can be caused by a number of things including low arches/flat feet, high arches, activities that require maximal plantarflexion and dorsiflexion of the metatarsophalangeal joints  (running) and even tightness of muscles including your calf, hamstring and glutes.

  • Metatarsophalangeal joints are the joints between the metatarsal bones of the foot and the proximal phalanges of the toes .
  • Dorsiflexion when you bring your toes closer to your feet
  • Plantarflexion is the movement of the foot when your foot or toes flex downwards towards the sole of your foot.

To prevent Plantar Fasciitis I recommend stretching and rolling the following areas:

  1. Using a Lacrosse Ball/Golf Ball roll underneath your foot this will help loosen up the whole posterior fascial chain
  2. Stretch and roll your Calf muscles – both Gastrocnemius and Soleus
  3. Stretch your hamstrings
  4. Stretch your glutes and hips

Also it would not hurt to strengthen the arches by placing a towel on the ground and using your toes pull the towel towards you  with your toes. Get properly fitted for new shoes and work on your foot flexibility.

If you do think you have Plantar Fasciitis please seek a medical profession for advice. I would recommend an athletic therapist if you have one in your area.

Image provided by Human Anatomy Atlas 2018

 

 

 

Posted in races, running

Diva Half Marathon

The Diva Half Marathon and 5km ran for the first time in Calgary on the Sunday June 24th 2018.  I ran the Half Marathon Course which runs along the Bow River.

Calgary half marathon course

Package pick up was at the Westin downtown. However should you choose you could get a VIP packet pick up and pick up at the start of the race which costed an additional fee.

Each package includes your race bibs, participant shirts, tutus in a drawstring bag.  The diva half marathon and 5km supports Rethink Breast Cancer which is a young women’s breast cancer movement.

Every participate does receive a medal which includes a charm that is compatible with Pandora Bracelets.  All Divas receive a glamorous Boa and Tiara station right before the finish and a glass of Bubbly.

After yesterday’s run Jen and I decided we would not push today, we would take it nice and easy and enjoy the beautiful scenery in Calgary.  We had no expectations on time or speed. We decided to take photos along the course and just enjoy the stunning weather.

 

 

There were plenty of water stations and porta potties along the way. The water stations had water and electrolytes. The electrolytes seemed to be a little watered down but that suits me perfectly because sometimes i find them too sweet. I just found i needed to drink twice as much. Towards the end of the race the water stations were actually handing out icy poles which were really refreshing and enjoyable towards the end of the race 🙂 About 200 metres before the race finishes you are handed a pink feather boa and a tiara to wear to cross the finish line. You are then handed a glass of bubby, a choice between pink or white. Even though it was non alcoholic it was so yum!!!  You are then presented your medal in a little keep sake bag and given post race snacks and drinks.

post race selfie.jpg

 

After the run there was a lot of music, and opportunities to get a massage.  You could even get photos with firemen!!!

fireman.jpg

The only downfall with the entire event was the KM markers were quite off by about a km but that seemed to fix up right towards the end of the course.  With that being the only negative I would say this was a really successful event.

 

For more information please refer to: http://www.runlikeadiva.com/Events/Calgary.htm

 

*Edit* i have been informed due to the rain we had yesterday km markers moved and there was an announcement at the start of the race