Unrefined Athlete

From Procrastination Comes...New Fun Project

As a graduate student deep into research at U. Penn tabulating and calculating are part of my daily existence.  However, I never thought my level of dork would reach such new heights until I read the amazing blog at www.sportsscientists.com. Today after my run I felt a cold coming on. With a marathon coming up in March my training load has increased dramatically this January. One of my goals this New Year is to complete my first ultra, which means I don't want the training to stop anytime soon.

Anyways, I was reading the Sports Scientists post on the gross challenge of balancing our calories in vs. calories out and I was about to go get the chocolate chip cookie cake out of the freezer and call it quits with the whole health thing until I read an interesting statement, "there is compelling evidence that the biggest risk factor for becoming sick during intensive training is an energy deficit."  Hmmm...

The Scientists state that, "Perhaps the biggest trend in fad diets in recent years is the shift away from carbohydrates, with the principle that fat can provide energy.  That's true, but only up to a point, and an athlete without carbohydrates is a dangerous proposition - impaired performance and immune function are two of the consequences." It is also recommended by many nutritionists that endurance athletes get 60% of their caloric intake from carbohydrates.

So without boring you with a discussion on the other processes of my mind post-read ("Marge, Lenny called me slow") a few hours later I decided to spend a week  tabulating (to the best of my ability) my calorie ratios. Then I can tell you  my oh so interested readers about what I found with respect to my athletic performance.  I can't help but wonder if my super-protein yogurts and high fiber wraps are not providing me with an adequate carbohydrate balance. Maybe I really should go get that delicious frozen treasure out of my freezer box.

 Later, I'll post today as a baseline so I can see what my current ratio looks like. In the meantime, I recommend that you all go check out the Sports Scientists because they're super smart and have lots of great information about exercise, performance, weight loss, and of course, running.

So Happy New Year and welcome back to blogging me.

~URA

PS. GO COLTS!

 

Daily Bite: Mediterranean Wraps with Homemade Hummus

Q: Dear Unrefined Athlete: You say your fiance spent all of your Vitamix money from your registry on his fancy new D90 Camera. Then why do you have no pictures on your blog of D90 quality?!

A: Fiance did get that camera, and he is very possessive of it. While he is finishing up neuroanatomy I believe I will be stuck with my simple powershot photography. Stay tuned, though, because he's done medical school in one week which means the photos on this blog are going to be Siiickk!

Mediterranean Wraps with Homemade Hummus

Ingredients: 

• Burrito size whole wheat torillas of your choice
• Kalamata olives
• Feta cheese, crumbled
• Spring mix
• Tomato
• Cucumber
• 1/4 cup Hummus (you can use any type of store bought hummus too!)

For Hummus:

• 2 large cans of chick peas
• 1/2 cup Tahini paste 
• 5 cloves garlic (or more if you like)
• Juice of 1/2 to 1 lemon (again how you like it)
• 2 teaspoons Kosher Salt
• 1 teaspoons fresh ground pepper
• 1/4-1/2 cup of extra virgin olive oil    
• Paprika for garnish 

 Directions for Hummus:

1. Open up can of chickpeas and drain it.  
2. Add all ingredients to the food processor
3. Process about 5-10 minutes until hummus reaches desired thickness. 
4. Add additional oil and or lemon juice if you want the hummus thinner 
5. Taste the results- does it need more salt? If I'm making it---YES!
6. Keep hummus in tightly closing Tupperware container. Prior to topping with lid, pour olive oil, enough to cover top of hummus to keep it moist and sprinkle paprika on top of hummus until ready to serve.  
7. Put it on a wrap or some grilled Pita bread and go crazy!!! 

Assembling the Wrap: 

1. Spread thick layer of hummus on bottom of wrap
2. Top with veggies, olives, etc. until your heart desires 
3. Add a scoop or two of hummus on top of veggies 
4. Top with an amount of feta that makes you happy 
5. Devour 

 

 

Me vs. Jillian: The 30 Day Shred Challenge Week 2

I'm into Week two of my challenge and getting ready for the honeymoon in three more weeks. I am doing level 2 of Jillian's 30 Day Shred and contemplating trying level 3 this week. I Shred most days, taking a day off here and there if I did a hard run, am really tired, or did some other type of training. On average, I would say I'm doing the DVD 5 times per week. Also, I lost a few pounds! I have been trying really hard with the wedding diet no booze-ahh! But still, it's been about 9 days and I think the extra strength training, intervals, and plyometric drills are helping.  Before starting the Shred I was trying with my diet and getting plenty of exercise, it was just mostly endurance workouts and yoga.  I think it just goes to show what I've known all along: it's key to vary your workout and strength train. Anyway, I think this is a great workout. It's easy to follow, easy to do at home, very short (hard to make up an excuse for not having 18 minutes to do it) and I'm sweating pretty good by the end. All in all I recommend this highly! Two more weeks! 

Week Two Abs:

 Me:

Jillian:

It's on now Jill! Just give me a few more years...and no, I am not doing butt/thighs comparisons. 

Daily Pose: Bridge for the Hip Flexors

Daily Meditation: Everything in life is pointing us back to our true nature. 

When I injured my knee my physical therapist recommended several modifications of the bridge pose to help strengthen my hip flexors and core. Since a relatively successful recovery I've been posting several of those poses in the hopes that they might help other runners recover from hip, knee, or lower leg injuries. So often I think we focus on the injury itself, and not on treating the body holistically. When I injured my knee I was surprised that most of my physical therapy exercises focused on the hips. Although hip strength and flexibility is very important for both men and women, women have a special potential to benefit since we are "blessed," (or got the short end of the stick evolutionarily) with wider hips then men. See below for a video demonstration of bridge pose lifts. I highly recommend bridge lifts with a raised leg as well, since these will target quadriceps and hamstrings in addition to hips and core.

DAILY BITE: Trail Run Fueling = Thai Basil Tofu Stir-Fry

Tonight's dinner was a thai basil tofu stir-fry. After running Friday through today my legs are tired and I have a big, hilly trail run I signed on for with my training partners tomorrow morning. So, I needed some high quality fuel! This hit the spot: 

I used a few different websites such as Foodgawker and Cooking with Erica to adapt a recipe here:

Thai Basil Tofu Stir-Fry

Makes 2-3 servings

Ingredients:

Marinade for tofu:

• 2 tbsp soy sauce
• 1 tsp corn starch
• 1 tsp chili paste (optional)
• 1 container of firm tofu

Vegetables such as the following*:

• Carrots
• Baby Corn
• Broccoli
• Cauliflower
• Red bell peppers
• Sweet Onion
• Scallion
• Zucchini
• Snow Peas
• Green Beans

*For a quick shortcut use a bag of frozen thai veggies

• Peanut oil (recommended) or vegetable oil for stir frying
• 1/2 cup or more fresh basil
• 2-3 cloves garlic
• 1 tsp fresh ginger
• Rice of your choice (sticky rice, brown rice, etc.)

Sauce:

• 2 1/2 Tbsp soy sauce
• 1 Tbsp sweet Thai chili sauce
• 1 1/2 tbsp black rice vinegar
• 2-3 cloves garlic, diced or pressed
• 1 tsp fresh ginger

Directions:

1. Dice tofu into small cubes and mix in marinade. Set tofu aside to marinade while you cut up your vegetables.
2. Mix ingredients for sauce together and set aside.
3. Heat the peanut oil in cold wok (or other stir frying pan). Stir-fry tofu and marinade. Once tofu starts to brown, start adding your vegetables.
4. Once tofu is browned and vegetables are cooked add sauce. Continuing cooking for about 5 more minutes. Remove from heat and add basil leaves. Continue to stir until basil leaves are cooked down. Serve with rice of your choice.

Leftovers suggestion: This is delicious for lunch or dinner the next day if you put it in a wrap with some avocado, cucumbers, romaine lettuce, and some light peanut sauce if you have it!

Attention Vitamix

Dear Vitamix Corporation,

I really need one of your blenders. I tried to put in on my wedding registry but for some reason nobody wants to buy it for me. There was no problem with the $850 digital SLR camera my fiance wanted or the $300 Kitchen Aid mixer, which I don't even want because I don't bake since I have no self control when it comes to cookies, cake, pie, muffins, and almost anything refined and delicious that mixers such as this one are used to make.  For some reason nobody will spring for the blender! WHY?!

Currently I am forced to make my smoothies in the $35 immersion blender I bought to "hold us over," until somebody bought me one of your blenders. See pathetic image below:

Everytime I make a smoothie it gets all over the counter and pieces of spinach land on the floor or on my dog's back as he scavenges around underneath me.  I am sick and tired of reading posts with everyone ranting and raving over their Vitamix. I am literally "green" with envy- which doesn't bode well for my supposed yogic way of life- when I read about how thick and creamy the smoothies your blender turns out taste by my blogging colleagues. Green smoothies make me so happy I even drink them in large plastic margarita glasses while sitting in the blow up kiddie pool I put in my backyard to "ice bath" in after runs. See image below:

So please Vitamix take pity on a poor graduate student who desperately wants to enjoy the green smoothie goodness only you can provide!

Sincerely,
The Girl whose Immersion Blender has Permanently Stained her Counters

PS. No I am not including an image of me ice bathing in my kiddie pool. I may be pathetic for writing this post but even I have boundaries.

Post-Trail Run Bliss

This morning I went with two of my best training partners and my pup Skyler to do 7 miles of hilly trails. A run like this on gorgeous Saturday morning doesn't need a long re-cap. It makes you feel like this: 

DAILY BITE: Lovin' My Immortal Health Elixir

Kombucha is a tea that is cultured and fermented (sorta like beer or yogurt) using a "tea mushroom" which is really a probiotic culture of yeast and bacteria.   The ancient Chinese called Kombucha the "Immortal Health Elixir" because they believed that it aided in digestion, allowing the body to focus on healing.  It is a raw food containing organic and amino acids, polyphenols, and active enzymes.  Claimed health benefits include everything from appetite regulation to detoxification to cancer prevention. These claims may originate from the fact that Kombucha contains living organisms and glucuronic acid, a substance that is produced by the liver which is the human body's detoxification system.  

So, are any of these claims valid? Why drink Kombucha? Honestly, I don't know if they're valid and research is inconclusive. I do know that Kombucha, for me, makes a great replacement for soda or even a cold beer after work. Ok, it's not a great replacement for beer, but it helps to kill the craving.  It is a carbonated beverage containing only 30 calories and it has a not-too-sweet taste.  I find that it really does help to curb the appetite and I often drink it after work to help me get that little extra energy boost I need to stay motivated to go to yoga or do something active after being in the office all day. I also find that the carbonation, like a Coke, helps with an upset stomach. So, bottom line is that I really love this stuff and if I get some extra health benefits from it great!  

I don't recommend trying to brew your own unless you know what you're doing. In my research I've read of people having reactions equivalent to poisoning because they didn't brew it correctly.  You can normally find it bottled in Whole Foods and other natural foods stores. I recommend the GT Dave's brand and I drink it pretty regularly. Once you become accustomed to the taste it can be rather addictive.  Last year one of the men in my office gave up soda for Lent and told me he really missed a cold beverage with carbonation the most. I brought him a Kombucha. It took him an entire afternoon to get the bottle down the first time but then he was hooked.  The other men in the office started drinking it. I will never forget walking by a group of them in the hallway as they all stood there drinking their Kombuchas and comparing flavors (flavors named things like Passionberry Bliss).  Some of them swore they got a buzz of it, but then, some of them were Mormon. 

Also, Yogi Tea makes a "Green Tea Kombucha" flavor.  It doesn't have the cold, carbonation of this beverage but it is my absolute favorite flavor of green tea! I love it. If you have any experiences with Kombucha to share leave some thoughts below! 

We Get It.

In my sleep I also run like a Kenyan but I didn't feel the need to invest in magnetic automobile decor so I could make sure everyone knew that. Took these pictures while procrastinating on my commute into work this morning:

Daily Pose: Help for Hips, Back, and Core

Daily Meditation: When the winds of change blow, some people build walls and others build windmills. 

The Fire Hydrant: I have used this pose many times for warming up my hips before running as well as basic hip, back, and core strengthening. In the video below, our model gets on all fours,  lifts the right,  and then the left leg up and down while keeping a bent knee. 

I recommend some other variations, such as lifting your leg and holding it (envision dog peeing on fire hydrant here). Or lifting your leg, straightening it, and then holding it. You can also left the opposite arm and reach in front of you or out to the side to add additional back/ core strength and balance. 

Fire Hydrant Kicks: Get on all fours, lift right leg, keeping knee bent, and kick leg out to the right and then as far back behind you as you can, almost as if you're kicking towards your left butt cheek. When you kick out to the right you have the option of straightening your leg, but keep it bent as you kick it behind you. I perform about 10-15 reps and then I switch sides.  This is one of my favorite pre-run warmups because it is a dynamic stretch and gets circulation into the hips. 

Fire Hydrant Butt Exercises

Me vs. Jillian: The 30 Day Shred Challenge

Here are my abs (one picture is enough):

Here are Jillian's abs:

Uhhh looks like I have a little work to do and it might take me more than a month to get abs like those, which is exactly what I have before my honeymoon. Damn! I made Fiance take the picture of me. He handed me back the camera and I said, "are those ripples my muscles or fat?" He shook his head and walked away. I think it's going to take a while for him to get used to this new blogging passion of mine. 

Anyway, I did level one of the 30 Day Shred this morning. It was a good workout, but it didn't kill me so I think I will try level two tomorrow. I really like Jillian's 3-2-1 format though, it changes things up and makes the time go fast. I also like the 20 minute time commitment.

DAILY BITE: Vegetarian BBQ Heaven

More than a Marathon Memorial Day Weekend was a success. I totaled 29.5 miles in the three days with a 12.8; 10.6; and 6.1 miler respectively.  Even though today was the shortest day, I was definitely the hungriest and had trouble waiting for my veggies and bbq tofu to marinate in the fridge. This meant that I drank a few Corona Lights to try to quell my hunger. Probably a bad move for the pre-wedding diet, but it is a holiday right?

I always find that my shorter run days or my rest days are when my body really craves food. Do you have a similar experience? I've been working hard to stop trying to "justify" this and learn to listen to my gut-literally. 

Anyway, I love BBQ and grilling out because of the flexibility to play with the recipes and make things to taste.  Tonight's feast included tons of grilled veggies, which will hopefully result in some leftovers, and BBQ tofu. I also grilled some corn on the cob.  The BBQ tofu in this recipe includes some sugar to give it a nice, crispy taste post-grilling. See below for both recipes! 

BBQ Tofu

4 servings

• ~8 TBSP Annie's Original BBQ sauce
• 1 TBSP Grandma's Molasses
• 1-2 tsp. brown sugar
• 1-2 TBSP ketchup
• 1 package (about 4 servings) firm tofu Directions:
  1. Stir together ingredients in a bowl
  2. Separate tofu into two sandwich size ziploc bags by placing half the package into each page
  3. Spoon in half the mixture to each bag
  4. Refrigerate and marinate for 2-24 hours
  5. Remove and grill until browned
  6. DEVOUR
  
  

  

  Grilled Veggies

  The quantity of ingredients in the marinade really depends on how many veggies you're grilling, so I will leave that up to your capable hands or you can message me if you want details. I used about 1 cup of olive oil and vinegar, a clove of garlic, and two tablespoons of lemon juice, but I grilled two eggplant, two green peppers, an entire bunch of asparagus, and two zucchini. Did I mention I am hungry today?

  • Assortment of sliced and diced veggies for grilling. I included eggplant, zucchini, asparagus, and peppers
  • Olive oil
  • Balsamic vinegar
  • Lemon juice
  • Fresh basil; chopped
  • Garlic; A LOT
  • Lemon zest
  • Salt and pepper

  Possible Additions: 

  • Eggplant and zucchini: top with feta cheese
  • Asparagus: dip in dijion mustard mixed with light mayo

  Directions:

  1. Combine ingredients for the marinade into a mixing bowl
  2. Chop veggies and place in one (or several) tupperware containers)
  3. Coat veggies with the marinade, cover, and shake, shake, shake it
  4. Leave to marinade in the fridge for two to ??? hours
  5. Remove, shake it good, and grill
  6. EAT

Tape Trials: Episode 3.5 - Two with Tex

If you work for Kinesio Tex Tape and care to tell me that I am incapable of using your product or that I just plain lack any ability to tape myself feel free to comment below. Also, please send me the black tape that I ordered instead of the beige that you sent me. Hot pink tape would be nice too, I'll use it on next year's Halloween costume. Additionally, your blue tape has no anti-inflammatory powers. Thank God for Jello shots containing Advil.

On Sunday's run the Kinesio Tex Tape did not hold up super well on the 10.6 miler.  About a mile in the achilles taping started to come off. I had to stop to tie the two ends into a bow, because they were dragging behind me and the tape is not easy to rip. I missed my compression socks and definitely could feel that my achilles missed them too! I did feel some added support from the shin taping, until it also started to peel at mile 6.5.  I purposely put no lotions, oils, etc. on my legs in preparation for the taping. The company claims the tape will hold up for 3 days and in the shower. I do not believe this (unless I possess a special type of sweating mechanism). If you promise to excuse my dirty legs you can look at the after pictures below:

I tried the tape out again for today's six miler. Not really too fair since I was sore from two days of pretty long running and wore my compression socks. The tape, of course, stayed on better under compression socks but I didn't notice a whole lot of additional support. However, I did promise to test this tape out for a month and since I have two rolls I'll keep using it. I'll let you know what happens. First Impression: I say stick to strengthening exercises, rest when you're sore, and get some sweet looking compression socks. Or finance yourself an alter-g treadmill. Apparently they have a great agreement with Bank of America for a low rate.

Daily Pose: Hip Series Half Moon

Daily Meditation: It is better to do your duty badly, than to perfectly do another's. 

This month I'm going to focus on poses for stretching and strengthening the hips. If you're a runner, you may have aches and pains in your knees, feet, ankles, etc. that originate from having weak or inflexible hips. See this insightful article on how hip strengthening has been proven to help correct imbalances in the lower legs. 

This first series is Triangle Pose into Half Moon. Both help to open and elongate the side body. Further, Half Moon assists with developing balance as well as flexibility.  Content is adapted from Yoga Journal. 

Triangle to Half Moon: 

Enter Half Moon from Triangle Pose. Stand sideways on your mat with your feet four feet apart. Turn your right foot out so that it is parallel to the side of your mat. Angle the back foot in slightly. Inhale and reach your arms out like that huge hawk, then exhale as you extend to the right, pitching your pelvis powerfully toward your back leg. Keep your torso long as you place your right hand on your shin.

From there, place your left hand on your left hip, bend your right knee, and take a small step in with your back leg. Place your right hand directly below your right shoulder just to the outside of your front foot. Straighten your right leg as you lift your left leg off the floor to hip height. Push through the sole of your left foot, as though you were pressing it against a wall.

Now, look down at your standing foot and make sure it's still parallel to the edge of your mat. This foot typically turns out, pitching the standing leg off its axis and disturbing the equilibrium of the entire pose. To counter this tendency and to keep yourself upright, you need to find the plumb line of the pose, in this case the line running up your inner leg from your heel all the way to your inner groin.

To engage your inner leg, press the mound of your big toe down as you lift your arch. Stretch, spread, and activate the toes. The outer hip of the standing leg tends to splay out to the side in the Half Moon poses. To prevent this, draw in the center of your right buttock and pull the greater trochanter (the big bony knob of the outer hip) into your body. As you draw your right hip in, shave its outer edge back, like a carpenter planing a piece of wood. Then stay for a few breaths, noticing how it feels to have your standing leg set.

To complete the shape of the pose, stack the upper hip atop the lower hip. Without disturbing your standing leg, spin your chest up toward the ceiling as you reach your left arm up. Slowly take your gaze toward your left hand.

Spread the wings of your diaphragm and your inner chest cavity with soft, open breathing. As you stay in Half Moon for 5 to 10 breaths, go for the feeling of flying while staying in one place. If you fall in any direction, fall upward! Come out of the pose by lowering your back leg into Triangle Pose, and then switch legs.