Bouncing, flouncing….

https://www.youtube.com/watch?v=x2RJN9a_jdM

I went to see a very good physio the other day, one that also happens to be a very good runner, and I asked her what I could do to strengthen my running. Plyometrics, she said. Plyo-what? Plyometrics is basically explosive movement – preferably not of the bowels! Jumping and bounding. So now I am jumping, bounding and hopping around and every time I do a session I get the giggles – it makes me think of Loca the pug – “bouncing, flouncing, falling all around the show” and of course she “cannot fecking run”. You have to watch this adorable pug!

It’s taken me a long time to realise how aging affects our strength, our flexibility and our ability to bounce and flounce. You have to work harder and harder at it as time goes by. I’m starting to appreciate time in the gym with our dear Sergeant Major and I am no longer thinking of cunning ways to cheat. In fact, I am adding my own sessions into the week as well. I think that this non-running muscle pain may become as addictive as running – who would have thought?

Of course, a person has to eat right to build muscle – protein is key, so here are my two new best friends:

Obviously said protein foods should me mixed with a good dollop of farm cream and double cream yoghurt, a bit of xylitol and a handful of sunflower seeds. Heaven in a bowl.

 

 

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The Year of the Trail

Okay, so we know that it is the Year of the Dog, making it essential for those of us born in 1958 to wear red underwear and jade accessories.

But I have also declared it the Year of the Trail, first by entering the Karkloof 50-miler and second by getting my hot, sweaty paws on these beautiful babies pictured above.

Right, so that was the easy part….now for the hard work. I need to get super strong (enter my biokineticist at Balance Sport and Wellness) and I need to build muscle (enter my dietician at Complete Living). And I need to run and run and run…….but not overdo it. The bio has advised me to cross train with some cycling. She reckons that up to a third of my training can be done on the bike. Now I need to figure out how to do that – I know that one hour of cycling does not equal one hour of running, so I need to do a bit of research here. Watch this space.

New Beginnings

I’m toying with the idea of doing another “Photograph your Year” project and the subject for the first week is “New Beginnings”. This diary from Taiwan arrived yesterday – how auspicious, I thought.  It gave me the first photo for my project and I was born in the Year of the Dog.

BUT, according to Chinese astrology, when your zodiac year, or your Ben Ming Nian, comes around, you will have bad luck, as you offend the God of Age, Tai Sui. All is not lost though, there are things one can do to ward off this bad luck.

First of all, you can wear red, the colour of good luck. It can be any item in red but red underwear is favoured. The other thing to wear is anything made of jade – bracelets, pendants, earrings etc. The only problem is you cannot buy these items yourself – they must be given to you.

Now I am thinking….if I order red underwear and jade accessories online and pay with my Old Goat’s credit card, does that not qualify as a gift from him? I’m guessing it will be just fine, so hey ho, hey ho, it’s off to the online store I go!

 

RIP Trusty T-Mill – Welcome New Beast!

 

My old treadmill, trusty friend of many, many kilometres, has blown a circuit in it’s brain. I don’t blame it – it had to put up with the Old Goat pounding away on it at about 200 kilometres per hour. And all that Goat sweat…..

Anyway, Father Christmas has risen to the sad occasion by stuffing a new treadmill down my chimney – just in time for a week of rain! Thank you FC, I am more than grateful.

I hopped on the New Beast this morning, ready to rock and roll with a bit of speed work. Oh my word, the Beast is EVIL. For starters, the zero incline feels like incline 1 or 2 on my old T-Mill, which made marathon pace feel like a lung-bursting effort. Secondly, this Beast is shorter, which means I have to FOCUS or else I will fall off the back and the dogs will roll around laughing. No more daydreaming and “forgetting” to take the speed or incline up a notch.

Now that I think about it, the New Beast and the Old Goat are probably in cahoots to make me work harder at my fitness and speed. So be it – I will show them what I am made of.

Ultra Trail

Oh my word, I have entered a 50-miler – on trail!

Whenever I think of ultra trail I think of annoyingly fresh-looking vegans (why are they always vegans?) gliding over the Colorado      mountains, looking very happy with themselves. I’m sure they also do CrossFit. A far cry from my huffing and puffing and screaming hysterically about snakes, cliffs and other hazards.

Good Lord! I suddenly need to gather all the information that I can about running trail for 12 hours and possibly a lot longer. I also have to finish an assignment for a writing course and I do love to kill two birds with one stone. I will do an article about 50-milers for beginners! After spending hours scouring the internet and reading blogs, articles etc by the North American gods of trail I came up with the following:

TRAIN BY TIME

Forget kilometres covered and pace. Measure your training by time on the trail. You cannot judge or worry about pace when your terrain is changing rapidly. Stress is an energy-sapper. Concentrate on keeping your body relaxed.

LEARN TO POWER WALK

Trying to run the hills will sap your energy very quickly. Practise    power walking up the hills and running fast downhill.

LISTEN TO YOUR BREATH

Run by feel and listen to your breathing. Huffing and puffing uncomfortably means slow down or take a walk, even if you are on a flat section. Remember that in this situation you need to be a tractor, not a Ferrari. Save your energy for the dark hours!

TRAIN WITH A HYDRATION PACK

Find yourself a comfortable hydration pack with pockets for jacket, torch, food, cellphone and other necessities. Train often with this pack, fully weighted.

EAT REAL FOOD ON THE RUN

Gels will not get you through your 50-miler. You will feel nauseous after several hours. Find real food options that you enjoy and practise eating them on your long runs. Nuts, raisins, banana and homemade energy/protein bars are all good options.  How will you replace electrolytes? Find something that works for you and train with it.

STAY BELOW YOUR AEROBIC THRESHOLD

The trick is to pace yourself carefully. If you run above your aerobic threshold, you run the risk of hitting a wall due to lack of glycogen. If you keep your pace constantly below aerobic threshold, your body will be burning fat and even the skinniest of us has enough fat to get through 80 kilometres. This makes the fuelling problem a lot easier. Practice this type of slow running on your weekend long runs. Keep the speed work for the shorter runs during the week.

FOCUS ON LONG SLOW DISTANCE

It is possible to train for a 50-miler on an average of 50 to 60      kilometres per week. The focus should be on weekend distance, preferably on trail, building to three or four trail runs of five hours each with a last long outing of eight hours before the taper begins.

STRENGTH TRAINING

Last but certainly not least is strength training. You will need two to three sessions per week, concentrating on core and leg strength.  Fast downhills need very strong quads and power walking up steep hills needs strong glutes. Neglect them at your own risk!

 

 

Running for Brownies

The running gurus say that every run should have a purpose or a goal – it can be to add speed intervals, do hills, run at tempo pace, go long, the list goes on. My goal today? Running to earn chocolate brownies and cappuccino afterwards – with cream!

All Banting-approved, and while the picture of the brownies is not mine, the recipe is:

Melt together 52 grams of coconut  oil and 58 grams of butter. Beat 3 eggs with 200 ml xylitol. Add the beaten eggs to the melted fats and stir in 1/2 cup of cocoa powder. Mix well.

To this mixture add 4 tablespoons coconut flour, 1/4 teaspoon baking powder, 1/4 teaspoon salt and 1/2 cup of sugar-free chocolate chips. I did not have the latter in my kitchen so I stole one of my Old Goats’s slabs of 70% dark Lindt and used that instead – way better than the choc chips I reckon – very decadent! Stir everything together very well using 2 tablespoons of milk if the mixture becomes too dry. Try not to heap the tablespoons of coconut flour as this is what drys things out.

Spread the mixture in a 9″ x 5″ baking dish and bake for 30 to 40 mins at 180 degrees Celsius. You need to watch – once the middle is no longer jiggling around it’s ready!

These brownies are even better when you leave them in the fridge overnight and better still served with thick farm cream!

And it wan’t a bad run either – I still felt strong after my 15 kays, and that is my new goal – to always feel STRONG!

 

 

 

Okay, I Have A Problem….

Look what I’ve got – oh joy!

If you cut it into 20 portions each portion is 1.2 grams of carb, 8 grams fat and 4 grams protein.

Peanut butter is an “eat occasionally” food as it is very high in omega 6 as opposed to omega 3. In order to eat an anti-imflammatory diet we need to up the omega 3’s – fatty fish remember!

I’m either going to have to eat a can of pilchards a day to balance my peanut butter fetish or go into some sort of rehab facility where I’ll go cold turkey – and that will only happen if I can find a place that is extremely luxurious and serves wine with the evening meal!