I know you aren’t going to believe me but the base of my breakfast this morning was in fact yogurt, not cottage cheese. Pina Colada flavored yogurt to be exact.
I know you will believe me when I tell you that I had the exact same meal for lunch today too. If you ever have a breakfast that makes you so excited for the next morning just so that you can eat it again, just do what I do and have it for every meal until you get sick of it.
I heard somewhere that if you eat 48 servings of fruit a day that you get in all of the vitamins and minerals that you need and you don’t in fact have to come near a vegetable unless it is romaine lettuce in a cafe rio salad, a baked potato or the tomatoes found in ketchup;) I am just kidding. I will eat some carrot cake later to get in my veggies.
Something else I am really enjoying lately are some sweet running socks. For the first time ever I actually put my socks on the correct feet, I think.
Zensah sent me a pair of their Thin Running Socks. I have ran in them a few times and really do love them. They are super lightweight, they leave no chance for blisters and they have arch support with a wraparound compression band built into them. They must be magic because somehow they are still white and they are now my one and only pair without holes in them.
Sundays are meant to be spent on a couch with a hoodie and a book. It should be a law. This is probably the creepiest picture I have ever posted on here.
I love talking about running topics that apply to every type of runner out there and today is one that no matter what your speed is or how long you have been running it is something we can all relate to.
The stress response is the perfect explanation for what is going on in our bodies when we train.
The first stage: ALARM!!! Running is a huge stress on the body (I think we all know that:) and when we start running, start a new training plan or just start training harder we experience this alarm stage. Our body reacts to stress in one of three ways!
1. If it is the optimal amount of stress (not doing too much too fast) your body begins to ADAPT. (This is what we want)
2. If it is TOO much stress you will start to break down quickly and get hurt and be tired. Unpleasant.
3. If it isn’t enough stress than your body won’t see a reason to adapt and get stronger and so it will stay at the same level. (Plauteau) not enough stress!
You have to find the right duration, intensity and frequency for YOU as you start a new training cycle or program that won’t leave you injured but will push your body to the next stage.
This is the stage where you become a better runner, stronger, faster and fitter! This occurs if you handle the stress of running in the correct way, you are pushing yourself but also taking time to recover and not pushing too much.
+Some adaptations that occur during this stage is in our muscles, nerves, bones, heart, lungs, brain and all the other tissues in our bodies. Our bodies become better at using carbohydrates and fats to give you energy to run, your lungs become more efficient in pumping oxygen to our muscles and so much more.
EXHAUSTION: TOO MUCH OF A GOOD THING
“If the stress of training is too intense or lasts too long, your body cannot adapt. Instead, it deteriorates until you reach the stage of exhaustion. It is in this stage that you become injured, burned out and overtrained. Running is no longer pleasant, and your performances steadily decline, despite your most diligent efforts. Your reaction to your declining performance may be to train harder still, which only accelerates your downward spiral. You might get sick often, missing weeks of training at a time.”
How to avoid exhaustion is with CHANGE MANAGEMENT: change up your routine, try something new, take more time to recover!
-Taking a week off = change and so does starting a new phase in your training (one with more speed work and less mileage for example). Your body can only handle the same amount of training for so long before it breaks down so try switching things up a little bit if you are feeling like you are coming close to the exhaustion stage.
What stage are you in with your running? Alarm, Adaptation or Exhaustion? How do you know personally when you reach the level of exhaustion?
-I know that I have hit exhaustion when I break my bones (joke, kind of) but really when I don’t enjoy it anymore. I know that I have gone too far in my training when I dread a few of my runs in a row!
What do you look for in a good pair of running socks?
How many servings of fruits do you have a day? Veggies? What about the people you live with? Do they eat their fruits and veggies?
-I honestly probably have 6-7 servings of fruit a day and my veggie intake has gone way down low to 2 a day…something to work on.
Reading any good running books lately?