Over Pronation.

What is over pronation of the foot?

According to Runners World (UK),

Pronation is the inward (medial) roll of the foot and in particular the heel and arch which occurs naturally at the heel strike as a cushioning mechanism. Overpronation is when the feet roll inward too much. Supination, also known as underpronation, is the opposite to pronation where the feet don't roll inward enough. Wearing the wrong type of shoe will lead to painful shins and joints, or even injury.

How do I find out if I pronate? It is easy to find out if you're a pronator or supinator - look at your trainers! A pronator's outer soles wear down along the inside of the ball of the foot and they tend to have flat feet. The supinator's outer soles wear down along the outer edge and their feet tend to have high arches. Shoes are designed with features to control these problems. (see the Wet Foot Test to find out if you are flat footed or have high arches) I over pronate a lot. My ankles, my legs, hamstrings, quads---everything is affected. I notice my big toes tend to not be straight/aligned with the rest of my foot. Taping can relieve some pain, but for the most part getting the right shoes, inserts, and running gate. No running til Mid-February. THIS.SUCKS. O man.... Patients right? Jan 31st appointment with the doctor, then its orthotic inserts for me. I wanna run :(

Tis the Season

Winter Running

Some people love it some people hate it. I however LOVE it. I dont know what it is, but running on snow is just a beautiful experience. As corny as that sounds, its true. The scenery, the cool air, and the feeling of snow on your feet. I find that I step quicker, and my running gate/foot gate changes completely. I run a bit slower, harder, but the runner's high hits pretty early.

Water, GU, and my ipod, bring it on winter running.

I do however dislike when the weather hits a specific temperature. For some reason when its in the 32-35 degrees, my traction is shot. But when its about 25-30 I am just fine. My legs, hamstrings, and IT bands begin to work TOO hard when its in the 32-35.

Goal for winter running: Do not run past 10 degrees, and try not to get hit this year by a car. There was a very close call last season.....

2010-Reflection

Its already December! Where did the year go??

After the Island Lake Triathlon, my body was ruined. I was sore for weeks. With left over ink on my calves and arms, I began to realize that the soreness was a reward for my hard work. Now reflecting on my training for the triathlon, the training paid off. I truly worked very hard to be in shape for this race. When the race was finished all I could think was “I trained for months, (a) I am THIS sore? (b) I did place 5^th in my age group (c) I could of done better (d) HOLY MOLY that was hard.

I remember my brother mentioning to me that a couple of his friends were going to do a sprint triathlon. He said to them that his sister (me) was doing one also and that they should talk to me about training tips. These girls were not training, but just going “into it blind”. If you want to call it that. But I thought to myself “ they are going to be miserable” They did ok.

My new goal if to place top 3 in my age group at the SAME triathlon. I also want to run a ½ marathon. Not to register and not go.

The Detroit Marathon 2010- was a no show for me. Unfortunately due to difficulties with my ankle and training I was unable to accomplish this race. I was very upset, but I had to assess the situation, I could (a) run it, get a stress fracture and be done with running for at least 6 weeks OR (b) stop training, recover and continue running. I was bummed out the fact that I was unable to run this race, but hey what can you do?

After recovering I began to run again. I started loosing weight, while I was cycling more and lifting more---but still wanted to be lean and fit. I am running right now, only about 4 miles, and the snow is GREAT. I love running in the snow. I don’t know what it is about it, but the scenery, the feeling on your feet, the ability to run without overheating, etc. What is better? Ok fall weather is better, but this is perfect. I loci the fluffy feeling on your feet, the snow hitting your face, and the ability to run and be cool no matter what. I love the gear too; you can wear awesome high tech-awesome looking gear. All of my Nike Active Gear is ready for action.

New opportunities have been presented to me this year. I was asked to teach/introduce a Teen Studio Cycling at my YMCA. We have not had a cycling class, but I was asked to teach it since I work with “tweeners” and kids all the time. Wish me luck. I have lots of cycling workouts and ideas for encouraging teens to exercise.

Obesity in young adults is overwhelming now. According to National Center for Chronic Disease Prevention and Health Promotion, Division of Adolescent and School Health

"Childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008. The prevalence of obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1%.^1,2

How did it get to this? My goal as a future teacher is to educate students about the visual arts BUT also about the benefits of healthy living. Why are schools cutting the Arts and Physical Education. I dont get it? Ask yourself, What is more important than Health? What??? Nothing? Then why are the Physical Edu classes being cut? I see so many kids today taking the elevator, eating unhealthy food, watching too much tv, unable to place sports because they dont know how to, or dont have parents to help them/want to play with them. Where are the parents to help support and communicate to their children that being healthy and not obese is whats important!

thats my 2 cents for the day.

Long Term Goals: Iron Man

Island Lake Triathlon Aug 22, 2010

The temperature is changing, the leaves are turning, and the fall races are coming up.

With all of the training that happened this summer, I thought I'd be ready for Detroit 1/2 Marathon.

In a nutshell my summer nostly consiste of 7mile runs at max and lots of triathlon training.

Swim Bike Run....repeat.

Many hours at the lake preparing for this race. The Island Lake Triathlon was the goal.

The night before, chicken, baked potato, and lots pf water. I was in bed around 6:00pm. I do not know how that happened. Woke up around 3:30 am to get ready. Feeling great and strong I began to check off things on my list. Goggles, swim cap, number, cell phone, bike, pump, shoes,etc etc. As I pulled the car out of the driveway arounf 5:00 am, I called my friend. "I am going to forget something, I swear!!" She said to go through each transition---I did, I was prepared.

I hit the road around 5:10am for Brighton, Mi. I turned on my radio and started to JAM out to some music. I was ready!

Before the sun was up, I pulled in. Thank gosh I had my head lamp---life saver. I pulled my stuff out and rolled my bike over to my station. After my number was written on my legs and arms---my heart started to race.

Kira and I sat and watched the calm water around 7:00am, people were still coming in attempoting to register and get a number. Her heart was racing according to her HR monitor. Soon we would be wainting in the water after the first wave.

When I was walking back I hear "Margaret!!" My boyfriend and boss were standing by the fencing waving---now I have a audience.

Waiting in the water was the worst thing ever----unable to know exactly when the airhorn was going to go off. Suddenly my heart raced and I started to swim. Unable to contain my excited I panicked. I began to swallow water, going to the side every second I could. I practiced, and practiced---but this swim was going to be a rough one. People swimming by me, me pasing others----unable to get a full breathe of air. Thinking, "Keep swimming, you can do it! You're almost done, keep going!" This swim felt like 3 miles----and finally I made it to the end, I emerged from the water, ripping off my swim cap and goggles. My legs felt like jelly, and my arms were stiff. I began to transition and cstch my breathe at the same time.

As my head started to spin as I put my cycling shoes---"one down two to go!"

I looked for Kira's bike, I did not see her.

I hit the road---coming out of the transition area I motion for others to go ahead--I was just tired! the cycle was rough at first, the Olympic and men athletes were FLYING past. Their 3 grand tri bikes were just showing off at this point. It was beautiful music to my ears.

I struggled most of the ride, ranging from 13-20 miles per hour. Wanting to just stop. But around mile 10 I finally got into the groove of things. A woman and I were battling on the hills---she'd pull ahead, I would pull ahead.

Once I was in the transition area again, my boss yells, "How much fun are you having right now Margaret??" I said, "Lots"

Soon onto the running portion, I walked up the hill. Calves on fire---I lovely lady asked, "Do you want someone to run with??"

We talked, and began the 3 mile run. I was thinking, "I am a runner, I am a swimmer and a cyclist, WHY IS THIS SO HARD?? WHY AM I STRUGGLING??"

I finished 1:40, I was 5th in my group and 7 minutes away from placing 3rd. SO CLOSE!

My run was slow, and my swim was even slower!

Next year right?

In the end, Kira and I hugged, happy that we finished.

Energy Products

PowerBar Gel Packets

Depending on the texture that you like, 5/5 is what I give this product. I personally enjoy using PowerBar Gel compared to GU packets. The texture is custard like, a bit thick and intense at first, but you'll eventually get use to it.

PowerBar Gel Blasts

UPDATE: Heartburn :(

Just bought these. Thought I'd give it a try, unfortunately I freaked out for a second due to the products ingredients listing:

"Ingredients

C2 MAX ENERGY BLEND (SUGAR, GLUCOSE SYRUP FROM WHEAT, INVERT SUGAR), WATER, GELATIN, 2% OR LESS OF: RASPBERRY PUREE, RASPBERRY JUICE CONCENTRATE, SODIUM ASCORBATE (VITAMIN C), CITRIC ACID, TARTARIC ACID, MALIC ACID, SODIUM CITRATE, GLYCERIN, CARRAGEENAN, LOCUST BEAN GUM, NATURAL FLAVORS, SORBITOL, COCONUT AND/OR PALM KERNEL OIL, CARNAUBA WAX, BLACK CARROT JUICE COLOR. MADE ON EQUIPMENT THAT ALSO PROCESSES MILK."

I thought, O no. But according to the website:

• Wheat/Gluten: Gel Blasts energy chews do contain glucose syrup which is made from wheat, but do not contain gluten. PowerBar Gel Blasts energy chews do not contain rye, oats or barley. If you are allergic to rye, oats or barley, we recommend that you could use Gel Blasts energy chews. If you are allergic to wheat, we recommend that you do not use Gels Blasts energy chews. If you are gluten intolerant, we cannot define Gel Blasts energy chews as a gluten-free product since this is a claim not yet defined by FDA but there is a proposed definition under consideration. Traditionally "gluten-free" simply meant that the product contained no ingredients that were a source of gluten harmful to those with celiac sprue/gluten intolerance — rye, oats, wheat and barley, as opposed to gluten from corn or rice which is not harmful.

• Consult with your physician for more information on food allergies or sensitivities.

So we're good! I'll update on this product soon!

GU Packets

I tried the Vanilla Bean, very different compared to the PowerBar. I did not like these gels. They were hard and hard to swallow when running. The flavor was icky, and the texture was similar to solidified honey.

SportsBeans

Quick and easy to swallow. I was always worried about running with these, because I would smile to car when running, and thought, "My teeth are most likely stained red from these beans" Because I would spit too, and it would be red. Red Saliva=red teeth?!

If you don't want to consume the entire Gel packet or energy bar, these could help towards the last stretch or mile of your runs. I defiantly recommend.

Hot, humid, and sweaty runs. I cant wait til fall and winter.

I miss the winter runs. Those were the best!

Training is going well. I wish I could run more, but I am so tired. I am currently cutting calories to loose the stomach, and drop my body fat percentage.

Carbs, becoming gluten free due to Celiac purposes, I miss pasta, bread, and carbs. I miss eating a bowl of pasta with turkey meat sauce. I miss pancakes!

Carbs, how can I run without my carbs??

Let the summer sweating begin...with an improved mile time

80 degrees, sunny, and humid.

I find that this is going to be a familiar phrase this summer. Thanks to global warming, and extreme amounts of CO2 emissions, Michigan's summer weather is going to be a bit warmer than others. Early morning runs, and a fuel belt.

This summer there will be: 1) T-Rex Triathlon 2) 1/2 marathon Detroit

Two solid goals. With some in between small goals. Cycle as much as I can, and swim as much as I can.

After many months of painful and frustrating stomach problems, I finally went to the Doctor and they diagnosed me with IBS. Irritable Bowel Syndrome. I was already lactose intolerant, and gluten/wheat free as well. So what can I eat now???

I wonder if this will effect my running?

As I continue to understand what I can and cannot eat, and how to manage my swelling stomach, the running is going very well.

Pollen and chest pain?

At the beginning of the running, I was only able to run about 1.5-2.0 miles. I was having chest pain and berthing problems. Was this due to the increase of pollen in the air? or was this due to the shoes I was running in. I was running in my Mizuno Alchemy shoes, which are not stability and motion control shoes. Could that be a possible cause of the chest pain.

Ice, ice, and more ice. Discovering the quick recovery...

I run, then ice for about an hour. I ice all of my shins, as well as where I injured myself.

As well as cycling and swimming as a cardio-recovering activity.

TIP: When swimming, people tend to cross over with their arms when plunging into the water during their strokes/swimming. This can cause extra movement and shifting of the body. Try over exaggerating your strokes and "scooping" more towards the outer sides. As well as try to let your thumbs hit the water first, this is train your arms to not cross to the opposite side. Try it, it improved my swimming time!

Commuter Challenge

I bike as much as I can to work. I bike on average about 40-60 miles a week just for work and shopping. Hopefully not too much rain this month!

New ideas & additions to my life

New apartment, new bike, some new gear, and a fresh start to the running. Those 3 months of indoor biking and cross training really did pay off. My milage time has improved by about a minute. I mean towards the end of my runs in the summer/fall/winter of 2009 before the injury, I would end with a quick mile time. But starting off was rough and slow. I needed to warm up and get in the groove. Now I start with a quick mile time and end with an even faster time. I have heard: cycling really improves ones running, by strengthening the hips and quads.

--- I guess I can look at it as a good thing: Getting injured allowed myself to realize building up to a marathon takes patience and planning. The injury also made me bike indoors strengthing my legs and focusing me on my abs, arms, and swimming.

I do know I will have a cheering partner at my races. The recent boyfriend will be cheering me on as much as he can!

I have now been cooking and recording the new and interesting recipes I create and find at: http://livingglutendairyandwheatfree.blogspot.com/

I want to start a cooking class for kids at my local YMCA. Wish me luck!