Marathon Monday: I spoke too soon…

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’cause I’m on the ball this week.

So I spoke too soon.

Since my last post, my diaphragm has blown up LIKE WHOA. Last weekend I did my 32k (20 mile) long run, and for the first 8.5km I was in pain. Pain that was only tolerable if I ran my kilometres about 30-45 seconds/km SLOWER than I like to for my long runs. COOL. The good news was that after that first chunk, it went away for the most part and I was able to finish the run. Monday night, I had an osteopathy treatment which helped loosen things up. Tuesday I was supposed to run 16k. I gave myself an extra day of rest, and decided to try Wednesday instead. Wednesday morning I managed 4k before I decided it was pointless, since I was a few treadmill notches away from walking, and still in immense pain. DOUBLE COOL. Wednesday night I had another osteo treatment, and Thursday I missed my run again for a hair appointment…#priorities.

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All the way brunette, wee!

Saturday I decided I had no choice but to suck it up and do my 34k long run, since next weekend is the Toronto Yonge Street 10K, and I really want to race that and not worry about being tired from a long run the day before. SO I DID IT. But it wasn’t pretty. My insides were in so much pain everywhere, all the time! I remembered yesterday that when this happened last year, the thing that seemed to help the most was stretching my hips a lot and doing trigger point release on my psoas. I am going to try that again this week and see if that helps.

Side note: I stopped running with music about a month ago. The iPhone 6 is way too freakin’ big to fit in any pockets, so one day I decided to ditch it, and I have done so every run since. I can’t WAIT to make a new playlist for TYS10k. It’s so fun to get used to running with no music and then next time you do, BOOM, POWER UP. 34k with no music and then 10k with a new playlist? Pretty sure I’m going to win the whole race. AM I RIGHT?

Other side note: The place we booked to stay at for the Ottawa Marathon (on Airbnb) CANCELLED on us (the THIRD place to do this), so we have no where to stay. Help me. Someone.

In  FUN news, on Saturday I had a solid crafty afternoon making flower crowns for our engagement shoot on Sunday.

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I only needed one, but I made 3 different types so that once my hair was styled, I could just choose which one looked best. (Please excuse my post-34k sweat ball top knot with hair flying everywhere, mmmmk?)

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There are a bajillion tutorials online and I looked at about 10 and then winged it, so hit up that Google machine if you are interested! I ended up going with the around the back one.

Can’t wait to see how the pictures turned out!

Anyway, here goes the next week of training!

Danielle

xo

 

 

 

Marathons for mini eggs

Hi friends!

Time for an update!

So I don’t want to jinx it or anything but everything is going really well.

I am training for my second full marathon, the Ottawa Marathon on May 24th. And nothing hurts.  If you were following me this time last year, I was training for a couple half marathons and nothing was going my way. I had shin splints, diaphragm issues, respiratory illnesses, and no fun. So far this season (KNOCK ON WOOD), my shins are fine, my diaphragm is doing significantly better, and I haven’t been sick once yet this year! I feel like I have come to understand the mileage my body can take, and it is also getting better and better at handling the abuse, HAH. Not to mention I actually managed to run all winter long (almost all outside, except for tempo runs and one 23k long run…my new dread mill record). The only minor issue I have dealt with is from some minor pain on the top of my right foot.  I have been running in the Altra Superior 1.5 (I won’t lie, I picked it only because it was the prettiest of the zero drop shoes), but my physio and I agree that they are entirely too wide for my feet and seem to be causing some funny landing patterns.

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And so! I’m on the hunt for a new shoe. (If anyone is interested in these Altras, you let me know because the blue pair has never been worn! …online shopping will getcha.) Most of you know me as a minimal runner, I have run in Vibrams or the New Balance minimus for the last several years, but these rough Canadian winters encouraged me to look for something more substantial. With this, I have found that a minimal shoe doesn’t seem as important now that I have transitioned entirely from a heel strike to a mid foot strike. Everything just feels better this way, and a little extra padding seems to keep my shin splints at bay. I won’t argue with that! (Although I do miss feeling the ground right beneath my feet.)

Other things that are occupying my time in addition to running…

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Oh just a casual 96 days. I know that sounds like forever, but Josh and I had this big idea to plan an entire wedding weekend instead of just a wedding day. And it’s not at an actual wedding venue, it’s just some random giant house on the beach that we rented. Does it sound wonderful? Yes! Are we excited? So excited!  It’s just proving to be very time consuming. We have to think about things I never even considered having to think about. What length of linens do you want? (Pardon?) How many forks do you want to rent? Where are you going to plug in the lights? Is there enough power? How do I get a permit? How many drinks will people drink per hour? What types of drinks? Did you know people drink more white wine than red wine when it’s hot?  Will it be hot? I don’t know…

Hahah!  It’s actually really fun, just stressful at times! I try to keep reminding myself that it’s really not that serious. Which explains why I am eating so many mini eggs. Sweating for the wedding? NOT ME! Josh has lost almost 20lbs, and I am apparently trying to find it. I legit lie to Josh about my mini egg intake. IS THIS NORMAL? WHY ARE THEY SO GOOD? I CANNOT STOP. I AM ASHAMED. The struggle is so real.

In other news, Winslow continues to have zero regard for anyone’s personal space.

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Poor Lemon is so tolerant.

Hope you are all having a great start to spring!

 

Danielle

xo

Sugar vs. Sugar

Hi friends!

So over the passed few years I have cut sugar for periods of time on several occasions. Each time I do this, it is inevitable that I get at least one “well are you cutting fruit too?” and I always say “uhhhhnoyoucray?” The response is usually something along the lines of “OH. Well then that’s easy. Sugar is sugar, what’s the point if you’re not going to cut fruit too?” Well asshole, (kidding…not kidding), you’re wrong. SO, I reached out to my good friend Dr. Chanel Cressman to “dumb it down” for us, and help explain the differences between sugars, and why they are absolutely not all created equal.

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That post-race froyo feel.

Here she is!


I’ve often had people ask me about the differences between sugars. From white sugar, to honey or maple syrup, to artificial sweeteners– what’s the difference? Are some better than others? Does the body respond differently to different sources of sugar? So here goes my breakdown on that– sugar vs sugar, what’s the diff?

What you need to know

Nerd alert! Because I can’t talk about sugar without discussing how it impacts the body, I am going to break into a mini biochem lesson to help add some context in explaining things.

When the body takes in any carbohydrate (= sugar) through our gut, it breaks that down into “simple sugars” and pumps that through the blood stream. This is how our blood sugar gets raised. When it’s raised too quickly (like after I chug my mocha chocolate frappuccino) the body releases insulin to gather up the extra sugar to store for later– as a fat cell.

Now there are lots of different kinds of sugars (glucose, fructose, galactose etc) that the body can use, but it’s favourite is glucose. So when we eat other types of sugars, the body has to work harder to  convert them over to glucose before it uses that as energy.

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I LOVE ALL THE SUGARS (says Dan).

Okay, back to the real talk about sugar in our diet.

So in knowing that different sugars all get converted to glucose, than that means sugar = sugar, right? Well, not exactly. How sugar comes in, makes a big difference in how our body processes it. Remember how insulin gets released when we have too much sugar in our blood stream? That means, taking in straight sugar (for example in our coffee) will “spike” our sugar levels compared with sugar that comes in, for example, as a piece of fruit. With fruit, the body has to work to pull out the sugars from the fibre, nutrients, and vitamins that are all in there together. So that sugar “spike” doesn’t happen, because the body processes it more slowly.

PLUS– sugar in fruit is fructose, which means the body needs to work to convert that to glucose before it can use it effectively. Even better, is the fact that the fruit sugar comes along with so many other healthy ingredients, like vitamins and minerals.

What about artificial sweeteners?

Now in terms of artificial sweeteners– I have to say I’m not a fan. Although these have “zero calories,” these are synthetic garbage, in my opinion. Doesn’t the fact that they have the term artificial as part of the name not make you think ‘that’s a little freaky?’ Our body doesn’t know what these artificial sweeteners are, so this is where low-grade inflammation starts to happen. The body breaks things down two ways– self (aka. good) or non-self (aka. bad). And artificial sweeteners = non-self. You know what else the body ID’s as non-self? Parasites. Bacteria. Viruses. Need I say more? (NEED SHE SAY MORE?)

In the big scheme of things, we all need sugar to function. But where we get that sugar, and what else comes with that sugar, can make a big difference in how our body looks and feels. So next time, hold the cheesecake and pass me the fruit!

- Dr. Chanel Cressman, Naturopathic Doctor

p.s. Follow Chanel on her blog for more great nutritional advice and great recipes!